Pointers to Review in HEALTH OPTIMIZING PHYSICAL EDUCATION 3 (HOPE 3)

A. Energy System
B. Fundamental Dance Positions
C. Elements of Dance
D. Basic Dance Steps in 2 4 Time Signature

Energy System
The energy system of our body works in different ways in which it generates fuel and uses it as an
energy to perform a certain task. We all know that in able for our body to work, all we must do is
to eat. The food that we eat gives as the energy to do work and to accomplish something. These
food serves as the fuel of our body. A certain energy system of our body becomes predominant
depending on the intensity, duration, and type of exercises we perform.
Energy systems in our body includes the ATP-PC System, Glycolysis, and Oxidative. In the
previous grade level, these energy systems were discussed in the concept of exercise and sports.

ATP-PC System
The body needs a continuous supply of ATP for energy -- whether the energy is needed for lifting
weights, walking, thinking or even texting. It's also the unit of energy that fuels metabolism, or the
biochemical reactions that support and maintain life. For short and intense movement lasting less
than 10 seconds, the body mainly uses the ATP-PC, or creatine phosphate system. This system is
anaerobic, which means it does not use oxygen. The ATP-PC system utilizes the relatively small
amount of ATP already stored in the muscle for this immediate energy source. When the body's
supply of ATP is depleted, which occurs in a matter of seconds, additional ATP is formed from
the breakdown of phosphocreatine (PC) -- an energy compound found in muscle.
Sample Activities:
• Weightlifting
• Boxing
• Sprinting
• Shot-put
• Javelin throw
• Long jump
• High jump
Glycolysis System
The lactic acid system, also called the anaerobic glycolysis system, produces energy from muscle
glycogen -- the storage form of glucose. Glycolysis, or the breakdown of glycogen into glucose,
can occur in the presence or absence of oxygen. When inadequate oxygen is available, the series
of reactions that transforms glucose into ATP causes lactic acid to be produced -- in efforts to
make more ATP. The lactic acid system fuels relatively short periods -- a few minutes -- of high-
intensity muscle activity, but the accumulation of lactic acid can cause fatigue and a burning
sensation in the muscles.
Sample Activities:
• Basketball
• Football
• Soccer
• Baseball
• Middle Distance
• Circuit Training
• Handball
• Hockey
• Badminton
• Table Tennis
• Speed Skating
• Taekwondo
• Tennis

Aerobic System
The most complex energy system is the aerobic or oxygen energy system, which provides most
of the body's ATP. This system produces ATP as energy is released from the breakdown of
nutrients such as glucose and fatty acids. In the presence of oxygen, ATP can be formed through
glycolysis. This system also involves the Krebs or tricarboxylic acid cycle -- a series of chemical
reactions that generate energy in the mitochondria -- the power plant inside the body cells. The
complexity of this system, along with the fact that it relies heavily on the circulatory system to
supply oxygen, makes it slower to act compared to the ATP-PC or lactic acid systems. The aerobic
system supplies energy for body movement lasting more than just a few minutes, such as long
periods of work or endurance activities. This system is also the pathway that provides ATP to fuel
most of the body's energy needs not related to physical activity, such as building and repairing
body tissues, digesting food, controlling body temperature, and growing hair.
 Sample Activities:
• Long-distance swimming
• Cycling
• Walking
• Rowing
• Dancing
• Zumba
• Jumping rope
• Running
• Jogging

The Energy Used in Dancing by Cherrish Plummer

Production of Lactic Acid
• Lactic acid occurs when your body is working hard.
• When it is not working fast enough, lactate builds up in your muscles causes your muscles to
hurt.
Aerobic or Anaerobic
• The motion of dancing (Ballet) is aerobic
• This activity is aerobic because in most cases dancing is slow and rhythmical.
Storage
• The body stores ATP in muscle in the form of Glycogen.
• This storage is for needed energy for doing activities
Energy System
• The oxidative system is the primary source of ATP during aerobic activities
• Oxidative energy primarily uses carbohydrates and fats as substrates for energy.
Elements of Dance
Body
The human body is what others see when they look at dance. Sometimes the body is still; other
times, it may be in motion. A dancer can use the whole body, or emphasize individual body
parts, when moving.

Action
Action is any human movement involved in the act of dancing. What do dancers do? They
move—this is the action they perform. Movement can be divided into two general categories:
Non-locomotor or axial movement: Any movement that occurs in one spot including a bend,
stretch, swing, rise, fall, shake, turn, rock, tip, suspend, and twist.
Locomotor movement: Any movement that travels through space including a run, jump, walk,
slide, hop, skip, somersault, leap, crawl, gallop, and roll.

Space
We’re talking about where the action of dance takes place. Dance moves through space in an
endless variety of ways.
Level: Is the movement on the floor or reaching upward? Are they performed high, medium, or
low?
Direction: Does the movement go forward, backward, sideways, right, left, or on a diagonal?
Place: Is the movement done on the spot (personal space) or does it move through space (general
space, downstage, upstage)?
Orientation: Which way are the dancers facing?
Pathway: Is the path through space made by the dancers curved, straight, or zigzagged? Or is it
random?
Size: Does the movement take up a small, narrow space, or a big, wide space?
Relationships: How are the dancers positioned in space in relationship to one another? Are they
close together or far apart? Are they in front of, besides, behind, over, under, alone, or connected
to one another?
Time
Clock Time: We use clock time to think about the length of a dance or parts of a dance
measured in seconds, minutes, or hours.
Timing Relationships: When dancers move in relation to each other (before, after, together,
sooner than, faster than).
Metered Time: A repeated rhythmic pattern often used in music (like 2/4 time or 4/4 time). If
dances are done to music, the movement can respond to the beat of the music or can move
against it. The speed of the rhythmic pattern is called its tempo.
Free Rhythm: A rhythmic pattern is less predictable than metered time. Dancers may perform
movement without using music, relying on cues from one another.

Energy
Energy helps us to identify how the dancers move. What effort are they using? Perhaps their
movements are sharp and strong, or maybe they are light and free. Energy also represents the
quality of the movement—its power and richness. For choreographers and dancers, there are
many possibilities.
Attack: Is the movement sharp and sudden, or smooth and sustained?
Weight: Does the movement show heaviness, as if giving into gravity, or is it light with a
tendency upward?
Flow: Does the movement seem restricted and bound with a lot of muscle tension; or is it
relaxed, free, and easy?
Quality: Is the movement tight, flowing, loose, sharp, swinging, swaying, suspended, collapsed,
or smooth?
FUNDAMENTAL DANCE POSITIONS
 BASIC DANCE STEPS IN 2 4 TIME SIGNATURE
Dance Pattern
Touch Step Point, close
Bleking Step Heel place, close
Close Step Step, close
Cross Step Cross, step
Hop Step Step, hop
Brush Step Step, brush
Swing Step Step, swing
Slide Step Slide, close