LESSON 1: DANCE FOR FITNESS LESSON 2: PHILIPPINE FOLK DANCES

Dance Philippine Folk dances

- A health-promoting physical activity which many people - Incorporate influences from immigrants and conquerors at the
worldwide incorporate into their lifestyles today. same time containing distinctly Filipino roots.
- A great form of exercise because it provides you with both aerobic - A true reflection of daily life in the past century while enchanting
and anaerobic movements. modern audiences of the same time.
- Exercise has a specific target to improve on our body. Cultural and Folk Dances in the Philippines
- Dance does not target any specific area on our body. Chinese: Dragon Dance; Japanese: Bon Odori; Americans: Square Dance
- It may be another alternative of exercise. Philippines
- (For health) It has become an important factor in the prevention, - The Pearl of the Orient
treatment and management in several health circumstances. - 7,107 (7,640) Island (Luzon, Visayas, and Mindanao)
- Dance is perfect for those who seek self-mastery because you are - Ifugao (mountain people)
not competing with anyone but yourself. Luzon – Tradition and Heritage
- Benefit: Physical and Mental health and subsidizes. “We shall never forget our heritage”
Intensity Level: Medium - Northernmost region of the Philippines.
- Fast-moving dance styles like hip hop and salsa are more intense. - Rich in tradition and heritage
- Slower dances like the tango or waltz. - Cultural influences from Indu, Buddhist Spanish, and other ethnic
Dance as Workout religious tribes.
- A 30-minute dance class burns between 130-250 calories, about - Folk dances from this region represent all the different factions or
the same as jogging. tribal groups.
Areas it Targets Cordillerans/Igorots
Core - Term for the collective name of several ethnic groups in the
- Depending on the type of dance you choose, some of the Philippines.
steps/moves will engage the core muscles. - The Ifugao, Kalinga, Bontoc, Apayao, Ibaloi, Kalangaya, and
Arms Kankanaey in Benguet.
- Although most dances focus on your lower body, you're Dances of Luzon
also using your arms. Banga
Legs - Created during the Kayaw days.
- The choreography will have you doing moves that work - Performed with Kalinga women showing their agility in balancing
your lower body, including your quads and hamstrings. the banga’s on top of their heads while toddling through rice
Back paddies and mountain paths.
- Dance uses your core muscles, including those in your - A daily routine to fetch water from the mountain springs.
back. Maglalatik
- Originally performed in Biñan, Laguna
Type
- A mock-war dance that demonstrates a fight between the Moros
Flexibility
and the Christians over the prized latik or coconut meat during the
- Most dance-inspired workouts include moves that
Spanish rule.
improve flexibility.
- To pay tribute to the town’s patron saint, San Isidro Labrador.
Aerobic
Pandanggo sa Ilaw
- Dancing raises your heart rate. The more up-tempo the
- Comes from the Spanish dance “fandango”
dance style, the better it is for your heart.
- Lively steps and clapping while following a varying ¾
Strength
beat.
- You won't be lifting weights, but your body weight
- It requires excellent balancing skill to maintain the stability of
counts, helping to build muscle strength.
three tinggoy, or oil lamps, placed on head and at the back of each
Low-Impact
hand.
- Dancing can be a high-or low-impact workout depending
- Originated from Lubang Island, Mindoro.
on the style of dancing.
Balse
Mental Benefits Physical Health Benefits - Popular dance in Marikina, Rizal during the Spanish times.
● Increased self-esteem ● Improves body - Balse (valse in Spanish) means waltz.
● Improved social skills composition - Performed after the lutrina (a religious procession) and the music
● Increased cognitive ● Increased muscular that accompanied the dancers was played by the musikong
function in the elderly strength and endurance bungbong (musicians using instruments made of bamboo).
● Reduced stress ● Improved cardiorespiratory Visayas – Love of Life and Country
● Reduced effects of function “Live long, Live Happy. Die Proud”
dementia ● Better balance - Central island of the Philippines.
● Increased use of both left ● Increased functional - 3 sections: Central, Eastern, and Western.
and right brain abilities for daily living - People: Austronesians(Abroad), Negrito (Natives), and the Animist
● Improved problem solving ● Increased bone density Tribal Group (Pagano).
skills ● Improved overall strength - It became a melting pot for many different tribes and cultural
● Improved spatial in the elderly backgrounds.
awareness ● Decreased chance of - Arabian Spanish and some Western influences in the dances of
● Increased pain tolerance developing cardiovascular this region.
problems in adulthood - Dances are more upbeat and exciting
Dances of Visayas
Tinikling “Bamboo dance”
- It imitates the Tikling bird's legendary grace and speed by skilfully
maneuvering between large bamboo poles.
Kuratsa
- Highly favored by the Waray people of the Eastern Visayan
- The Kuratsa must be done the Amenudo; one couple at a time

Philippine Christian University-Dasmariñas - STEM 12 H/Tricia Baltazar

Mazurka Boholana
- A Spanish-inspired ballroom dance from the Bohol province
- Mazurka is the Polish national dance.
Mindanao – Pride and Honor
- Southernmost Region
- 2nd largest island group
- Cultural group: Muslim and “Moro” people, Maranao (people of
the lake”, Tausug, Banguingui, Lumad.
- Costumes and Dances: Arabian and Middle Eastern influences
Dances of Visayas
Kini-kini
- Martial arts dance originating from the Tausug people of the Sulu
archipelago
- Male dancers depict a fight between a cat and a hawk.
- It represents the sophisticated women of the Royal Maranao.
Pangalay
- Traditional Tausug dance characterized by elaborate body postures
and gestures and the graceful arm and hand movement of the
dancer,
- They use janggay or metal claws.
- It’s performed to the music of the kulintangan, gandang, agong
and gabang.
- Commonly referred to as the fingernail dance.
- It’s performed during weddings and other festive celebrations.
Singkil
- Originated from the Maranao people who inhabit the shores of
Lake Lanao.
- A re-telling of an episode from the Maranao epic legend Darangen
involving the rescue of Princess Gandingan (abducted by the
diwatas) by the legendary Prince Bantugan.
- A popular dance performed during celebrations and other festive
entertainment.
- Originally only royalty women danced the Singkil, which serves as
either a conscious or unconscious advertisement to potential
suitors.
- It takes its name from the heavy rings worn on the ankles of the
Muslim princess.
- A kulintang and Agung ensemble always accompanies the dance.
Kandingan
- Performed at Tausug weddings in Jolo.
- It consists of figures and steps based on classical and traditional
Indian dance forms.
- Dancers perform with slightly bent knees turned outward, fingers
held stiffly together with the thumb outward and apart.

Philippine Christian University-Dasmariñas - STEM 12 H/Tricia Baltazar