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ACADEMIA SYSTEM GLOBAL COLLEGES

Brgy. Tabunok, City of Talisay, Cebu, Philippines
Subject Code:CORE153 Subject Title: Physical Education and Health – G12
Module No: 01 Topic: Introduction to Dance

I. OVERVIEW

A. Learning Competency

The learners will be able to:

(1) Self-assesses health-related fitness (HRF). status, barriers to physical activity assessment
participation and one’s diet.
B. Specific Learning Objectives

The learners will be able to:

(1) discuss the true meaning of dance from different perspective; and
(2) self-assess health-related fitness (HRF) status, barriers to physical activity assessment
participation and one’s diet.

II. LET’S BEGIN

III. LET’S DIG DEEPER

Health Check!

Several times a week, I I always make time in my I select a dance style and
devote at least 30 minutes to day to do at least 30- intensity level that matches
dancing exercises. minutes of aerobic dancing. my fitness requirements.
I dance in a way that raises I do flexibility exercises at After a week of dancing
my heart rate. least twice a week. practice, I take one to two
days off.
Before dancing, I undertake I am always aware of my My dance training is
warm-up, stretching, and body composition. balanced in terms of
cool-down activities intensity.
Before I dance, I analyze My optimum body mass I dance to increase my
my physical fitness. index is maintained. muscle endurance.
To dance better, I adjust to I dance on a regular basis to I do nonstop dance workout
specific motions and improve my muscular and for 20-30 minutes four to six
patterns. cardiovascular endurance. days a week.

Count the check marks and try to figure out what your Healthy Lifestyle Assessment grade is.
For your convenience, I've included a table below.
Healthy Lifestyle Assessment Rating Table

No. of Check Interpretation

12 – 15 Excellent
8 – 11 Good
4–7 Fair
0–3 Needs More
Improvement

What is Dance?
The term "dance" is derived from the German word "damson," which meaning "to stretch or drag." It grew out of a
natural expression of shared emotion and action. Because it responds to historical and religious events, as well as
social and political remarks, dance is regarded as a mirror of society. People still dance primarily to please God,
others, and themselves, as well as to foster community within an ethnic group or social interaction.
Dance's Origins and Evolution
o Dance During the Prehistoric Period
✔ It was a prominent kind of religious ritual and social expression in primitive civilization, meant to display
tribal unity and power while also strengthening tribal unity and strength. It is founded on superstition and
laced with magic. As lead dancers, shamans served as physicians and religious leaders, ensuring that tribes
remained healthy, prosperous, and safe.
o The History of Dance in Ancient Civilizations
✔ Ancient Egypt
▪ 3.300 B.C.E. (First Dancing). The Egyptians are thought to have been the first to dance.
Paintings of dancing figures have been discovered in rock shelters and caves by
archaeologists.
▪ Three (3) principal dancers arose as a manner of expressing religious duty and teaching
ancient myth: (1) the king; (2) the priests who performed magical dances; and (3) virgin
dancers who were taught to perform during ceremonies lead by the priests.
✔ Ancient Crete
▪ The Cretan civilization (3000-1400 BC) served as a cultural bridge between Egyptians and
Greeks in the ancient world.
▪ Cretans used dance to improve their military training, which resulted in good results.
✔ Ancient Greece.
▪ Dance was used as a source of entertainment and show as well as religious and military
instruction. As mentioned in the education on the Laws, Plato placed a high value on dance
in education. He distinguished between two types of dance and music: noble (fine and
honourable) and ignoble (disgusting) (imitating what is mean or ugly).
✔ Ancient Rome.
▪ Dance was given less prominence, which finally became an intrinsic element of the
corruption in the last days of the Roman Empire, resulting in early Christians condemning
dance. Dance was largely used for religious, social, and recreational purposes.
▪ Theatrical entertainment, on the other hand, was not outlawed and was nevertheless
performed within the church during religious rituals.

o Dance During the Middle Ages and The Renaissance

✔ The year 1400 (Ballet Comes into Play). Ballet began in Italy in this year, but it did not become widely
famous until approximately 1500. When Catherine de Medici, a woman of the arts, married King Henry 11
and organized festivals where they would perform ballet dances, ballet became popular. Ballet is thought
to be the foundation of all dance styles.
✔ During the 15th and 16th centuries, a massive dancing revolution swept Europe's courts. New court
dances performed by the nobles emerged during this time, as did the emergence of the art of ballet in
Italy and France.
✔ Several additional dance forms sprouted and flourished throughout multiple countries.

Modern Dance History

o Dance During the Late 16th and 17th Centuries (1501-1700)
✔ The year 1600 (Masque Dancing). Masque dance began in the 16th century with extravagant pageants
and spectacles. Masque dancing required complex clothing and stage design, as well as singing and acting
in addition to dancing. It was frequently utilized as a form of court entertainment. A time in Italian, French,
and English dance history that was seen as pleasantly deep and rich. During this time, France became the
forerunner in the field of dance.
✔ Dance began as a type of court entertainment and evolved into a sort of professional entertainment.
o Dance During the 18th Century (1701-1800)
✔ The year is 1795. (Classical Persian Dancing). The origins of this dance technique can be traced back to
courtroom dancing. The Qajar Dynasty, which ruled from 1795 to 1925, had considerable impact on
Persian dancing. For the Shah, dancers would perform artistic and exciting dances. A small band generally
performs the music.
✔ The year was 1800. (Tippity Tappity, Time for Tap). Tap dancing has its origins in African tribal dance. Tap
dancers often wear leather shoes with two pieces of metal that clip and clap against hard flooring,
creating percussion noises. Tap is still a popular game today.
o Dance During the 19th Century (1801-1900)
✔ The year is 1890. (Merengue Dancing). It's a Caribbean dance form in which partners move their hips
side to side while holding each other in a tango-like stance. The year is 1900. (Jazz and Acro). It entails a lot
of back bending and feats, as well as smooth and flexible motions. Both designs are still quite popular
today.
✔ Cotillion, Polonaise, Quadrille, Waltz, and Polka were all popular ballroom dances at the time.

o 20th Century Dances (1901-2000)

✔ It was described as a period of "dancing fever," in which both young and old people were free to express
their emotions via dance.
✔ The year is 1950. (Contemporary Dance). Contemporary dance is a hybrid of jazz, ballet, and modern
dance styles. It can take numerous forms, but the majority of the time it is melancholic and/or intense.
✔ The year 1970 (Hip Hop Dance). Breaking, popping, locking, and other hip hop styles are only a few
examples. Both in nightclubs and on the streets, street dance was performed. It's linked to funk,
breakdancing, and hip-hop music.
✔ Castle walk, tango, foxtrot, Charleston, Lindy Hop, Rumba, Mambo, Cha-Cha-Cha, Samba, Bossa Nova,
Boogaloo, and Twist are examples of social dance moves.
✔ Popular craze dances such as the YMCA and the Macarena also arose.

o 21st Century Dance (2001- Present)

✔ The year 2018 (Dance Nowadays). Hip hop dances have become more popular in recent years. The whip
and nae nae, Gangnam Style (it's a little old), shooting, and other small and popular hip hop dances that
almost anybody can learn include the whip and nae nae, Gangnam Style (it's a little old), and more.

The Health-Related Fitness Components

You should self-assess your health-related fitness status and identify impediments to physical activity participation
before engaging in any physical activities. Exercise activities that you do to try to improve your physical health and
stay healthy are referred to as health-related fitness.
A. Cardiovascular Endurance – is the ability of the heart and lungs to work together to provide the needed
oxygen and fuel to the body during sustained workloads. The 3-minute Step Test is used to test cardiovascular
endurance.
B. Muscular Strength – is the amount of force a muscle can produce. The Push-Up Test is most often used to
test muscular strength.
C. Muscular Endurance – is the ability of the muscles to perform continuous without fatiguing. The Basic Plank
is most often used to test muscular endurance.
D. Flexibility – is the ability of each joint to move through the available range of motion for a specific joint.
The Zipper Test and Sit and Reach Test is frequently used to test body flexibility.
E. Body Composition – is the amount of fat mass compared to lean muscle mass, bones and organs. The BMI
is defined as the body mass divided by the square of the body height, and is universally expressed in units of
kg/m², resulting from mass in kilograms and height in meters.
Dance Can Help You Get FITT
Always consider the FITT (Frequency, Intensity, Time, Type) principle of training when engaging in any type of dance to
be able to perform efficiently and avoid excessive bodily stress and damage.
Frequency (How Often) – number of training sessions that are performed during a given period (usually one week). About 3
to 4 times per week or more are the recommended times of exercise for an individual. Rest or easy days are in between to allow
your body to recover from physical exertion.
Example.
Goal Sunday Monday Tuesday Wednesday Thursday Friday Saturday
(3-Minutes Work – out Work – out Work – out Work – out Work – out
Step Test) REST Session Session REST Session Session Session
1 2 3 4 5

Intensity (How Hard) – an individual’s level of effort (light, moderate, vigorous).

Example.
Sample Activities Light Moderate Vigorous
Cardiovascular Slow walking Fast walking Jogging
Endurance

The intensity of your exercise/physical activity is measured using the Rate of Perceived Exertion (RPE) scale below.
This number serves as a benchmark for a person's internal load, which can be compared to that of others during a

similar session.

RPE CHART (Rate of Perceived Exercion)

Rate Level Effort Description

 Feels almost impossible to keep

10 Maximum Effort Activity going
 Completely out of breath, unable to
talk

 Very difficult to maintain exercise

9 Very Hard Activity intensity
 Can barely breathe and speak a
single word

 On the verge of becoming

7-8 Vigorous Activity uncomfortable
 Short of breathe, can speak a
sentence

 Feels like you can exercise for

4-6 Moderate Activity
hours
 Breathing

 Feels like you can maintain for

2-3 Light Activity hours
 Easy to breathe and carry on a
conversation

1 Very Light Activity  Anything other than sleeping,

watching TV, riding a car, etc.

Time (How Long) – duration of a workout (including warm-up and cool-down) or the length of time spent in training. To improve
health-related fitness, trainers recommend 20 to 30 minutes of nonstop exercise. Time should be decreasing as the intensity of
the activity is increasing.
Example.
Goal Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Cardio – Slow Slow Fast
vascular Walking Walking Jogging Jogging
walking
Endurance Rest Rest
30 minutes 25 minutes 20 minutes 20 20 minutes
minutes

Type (What Kind) – mode of physical activity (swimming, jogging, dancing).

IV. WE’RE ON OUR WAY

Quiz no 1.1 TRUE OR FALSE
True or False. Write A if the given statement is True. Write B if the statement is False
1. Regular moderate physical activity means engaging in relatively vigorous bodily movement for 10-20
minutes can elevate your heart rate.
2. Same
3. as jogging, a 30-minute dancing can burn fats between 130 and 250 calories.
4. The benefit of strength training will lead to increase cardio-vascular endurance which will help improve and
maintain functional physical capacity to perform your daily tasks easily.
5. Strengthening and flexibility exercise is intended to improve bone and muscle strength and improve
resilience of your connective tissue.
6. For normal body composition, you need to have at least a BMI of 29.

V. HOW FAR HAVE WE GONE?

Quiz no. 1.2 Multiple Choice
Multiple Choices. Choose the letter of the best answer. Choices are inside the box. (2pts. Each)

1. Dance was used as a way of expression and reinforcing tribal unity and strength.
2. Dance style has taken a turn towards more hip hop dances.
3. Ballet gained its popularity in this period and it is believed to be the main core of every single dance style.
4. Plato immensely gave importance to dance in education as stated in the education on the Laws.
5. Theatrical entertainment was prohibited but still existed and was performed within church during religious
ceremonies.

VI. REFERENCES

AhL'Dn Daliva, (201). “Administration of pft alladin daliva”. Retrieved from

https://www.slideshare.net/alladindaliva9/administration-of-pft-alladin-daliva
Ego Official, (2010). “Ego - The Crazy Things We Do Official Music Video (Dancing Gorillas)”. Retrieved from
https://www.youtube.com/watch?v=7B6FkBqkZ1g
Nestor, Castanos Jr, (2020). “PE & HEALTH 12 Quarter 1 -Module 1: Dance: An Introduction SENIOR HIGH
SCHOOL”. Retrieved from https://www.researchgate.net/publication/346578065_PE_HEALTH_12_Quarter_1_-
Module_1_Dance_An_Introduction_SENIOR_HIGH_SCHOOL