HAND OUTS IN PHYSICAL EDUCATION AND HEALTH (GRADE 12)

WEEK 1
DANCE FOR FITNESS

Lack of physical activity among people is a major indicator of poor health outcomes such as obesity,
diabetes, and depression. In order to avoid these health problems, participating in physical activity, just
like dancing is probably the most fun life way to change your life style.

Dance is especially beneficial for its numerous health benefits. Dancing is something that
everyone can do. Not only is it an art or a great form of exercise, it is also an activity that unites
the mind and the body.

Dance as Workout
It's good for your heart, it makes you stronger, and it can help with balance and coordination.
A 30-minute dance class burns between 130 and 250 calories, about the same as jogging.

Intensity Level: Medium

The intensity depends on the type of dance you choose. Fast-moving dance styles like hip hop and salsa are
more intense than slower dances like the tango or waltz. All of them will use your whole body and will
challenge your brain as you learn the choreography and form.
AREAS IT TARGETS

Core Depending on the type of dance you choose, some of the steps/moves will engage the
core muscles.
Arms Although most dances focus on your lower body, you're also using your arms.
The choreography will have you doing moves that work your lower body, including
Legs
your quads and hamstrings.
Back Dance uses your core muscles, including those in your back.

TYPE
Flexibility Most dance-inspired workouts include moves that improve flexibility.
Dancing raises your heart rate. The more up-tempo the dance style, the better it is for
Aerobic
your heart.
You won't be lifting weights, but your body weight counts, helping to build muscle
Strength
strength.
Low-Impact Dancing can be a high-or low-impact workout depending on the style of dancing.
HEALTH BENEFITS OF DANCING
 WEEK 2
PHILIPPINE FOLK DANCES

CULTURAL AND FOLK DANCES IN THE PHILIPPINES

The various cultures of the different countries in the world have been made more colorful, beautiful and
vibrant because of folk dances that reflect who they are. In the east, the Chinese have their own symbolic
“Dragon Dance” while the Japanese have the ancestral dance “Bon Odori”. In the west the Americans
have their own “Square Dance”. The Philippines would not be left behind for “The Pearl of the
Orient” boasts of a variety Filipino Folk Dances.

Luzon, the northernmost region of the Philippines, is rich in tradition and heritage. It traces its cultural
influences from Indu, Buddist Spanish and many other ethnic religious tribes. There may be
differences in some of the belief patterns, but overall, the cultural folk dances from this region represent
all the different factions or tribal groups in one way or another.
THE DANCES OF LUZON
 Banga - One of the interpretative dances created during the KAYAW days.
 Maglalatik - a mock-war dance that demonstrates a fight between the Moros and the Christians
over the prized latik or coconut meat during the Spanish rule.
 Pandanggo sa ilaw - comes from the Spanish dance “fandango” that requires excellent balancing
skill to maintain the stability of three tinggoy, or oil lamps, placed on head and at the back of
each hand.
 Balse - was a popular dance in Marikina, Rizal during the Spanish times. This dance was
performed after the lutrina (a religious procession) and the music that accompanied the dancers
was played by the musikong bungbong.

The central islands of the Philippines, The Visayas, are grouped into 3 sections: Central, Eastern, and
Western. The people in the region consist of Austronesians, Negrito and the Animist Tribal Group.
Many other tribes from the surrounding islands would come after the downfall or break up of their
tribes. Visayas became a melting pot for many different tribes and cultural backgrounds. You will
find Arabian Spanish and some Western influences in the dances of this region. You will see that the
dances of the Visayas are more upbeat and exciting, not so much in drama and tribal meanings as other
region.
THE DANCES OF VISAYAS

 Tinikling - The dance imitates the movement of the Tikling birds as they walk between grass
stems, run over tree branches, or dodge bamboo traps set by rice farmers.
 Kuratsa – is highly favoured by the Waray people of the Eastern Visayan region in the
Philippines.
 Mazurka Boholana - is a Spanish-inspired ballroom dance from the Bohol province of the
Philippines.
Mindanao is the southernmost region of the Philippines. It is the second largest island group and
its cultural group consists of mostly Muslim and “Moro” people, and other ethnic groups such as
Maranao, Tausug, Banguingui, and indigenous tribes known as Lumad. One will notice a lot of Arabian
and Middle Eastern influences in their costumes and dances.
THE DANCES OF MINDANAO
 Kini – kini - A martial arts dance originating from the Tausug people of the Sulu archipelago in
the Southwestern part of the Philippines.
 Pangalay - is a traditional Tausug dance characterized by elaborate body postures and gestures
and the graceful arm and hand movement of the dancer, amplified by the use of janggay or metal
claws.
 Singkil - It is 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.
 Kandingan - based on classical and traditional Indian dance forms.
 WEEK 3
CLASSIFICATION OF FOLK DANCE

CLASSIFICATION OF FOLKDANCE ACCORDING TO NATURE

depict the lifestyle and daily work of the people living in various
topographies, for example, planting and pounding.
are those associated with religion, vows and ceremonies. A
religious dance may be performed to drive away evil spirits and for having recovered from sickness,
favors granted and vows fulfilled.
are those that are done with play elements.
are those dances that are performed during wedding feasts.
depict the art of courtship.
WEEK 4
FUNDAMENTAL DANCE POSITION

ARMS POSITIONS

1st position -Both arms are raised forward in a circle in front of the chest with the
fingertips about an inch apart.

2nd position -Both arms are raised sideward with graceful curve at shoulder level.

3rd position -Left arm is raised sideward as in 2nd position; right arm raise
upward.

4th position -Left arm is raised in front as in first position; right arm raised
overhead.

5th position -Both arms are raised overhead.

 FEET POSITIONS

1st position -Heels close together; toes apart within an angle of around 45 degrees.

2nd position -Point the right toe sideward; bring down the heel of the right foot.

3rd position -Heel of one foot is close to in step of other foot.

4th position -Point the right toe forward; bring down the heel of the right foot.

-Close the right foot to the left by circling and return to the first
5th position position.

1. Arms in lateral position- both arms are at one side, either sideward right or left, this may be
done at shoulder, chest or waist level.

2. Brush- weight on one foot, hit the floor with the ball or heel of the other foot (the free foot)
after which that foot is lifted from the floor to any direction.

3. Clockwise- like the motion of the hands of the clock. R shoulder is toward the center of an
imaginary circle.

4. Counterclockwise- the reverse direction of clockwise. L shoulder is toward the center of an

imaginary circle.

5. Cut- to displace quickly one foot with the other, thus completely taking off the weight of the
body from the displaced foot.

6. Do-si-do- the vis-à-vis (opposites) both advance forward, pass each other’s right (or left)
side, step across to the right (or left), move backward without turning around pass each
other’s left (or right) side to proper places. This is of foreign origin and is used in many
Philippine dances.

7. Free foot- the foot not bearing the weight of the body.

8. Free hand- the hand not placed anywhere or not doing anything.

9. Hands on waist- place hands at the waistline.

10. “Hayon-hayon”- to place one forearm in front and the other at the back of the waist. This is a
Visayan term.
 WEEK 5
PHILIPPINE FESTIVAL DANCES
THE PHILIPPINE FESTIVALS
Filipinos do festivals primarily to celebrate unity amidst diversity of cultures. The value of
industry and hard work that brings about bountiful yield is also one of the reasons of the celebration.
Festivals have been a consistent crowd-drawing activity which in a way uplifts the economy of one’s
place due to its tourism and entertainment value.
Whatever festival we celebrate, be it in honor of a religious icon, culture, tradition, beliefs, or
industry, festival dances articulate the unity of the Filipinos that amidst economic, social, environmental,
cultural and political challenges remain resilient.
FAMOUS FESTIVAL DANCES IN THE PHILIPPINES

Dubbed as the Mother of All Festival in the Philippines, Kalibo's Ati-

Atihan is the oldest festival in the country. It's a two-week merriment that culminates on the 3rd
Sunday of January.
On the same day (3rd Sunday of January), Cebu City also pays tribute
to the Santo Niño through their Ati-Atihan Sinulog.
Exactly a week later on the 4th Sunday of January, Iloilo City also
holds the same cultural and religious festivity in honour of the Child Jesus.
Another renowned Visayas festival is Bacolod's Masskara, a 20-day street
party replete with food, drinks, dances, and a bevy of wild contests like chasing after a pig and downing
coconut milk. Held on the weekend closest to October 19, it was conceptualized to show the local's
resiliency despite a hard life. Hence, participants wear papier-mâché or clay masks depicting a huge
smile.
Mindanao also has their own share of lavish fiestas led
by Davao City's Kadayawan Festival held annually every 3rd week of August. This time it's primarily to
give thanks for a plentiful harvest so the streets are decorated with freshly picked fruits and vegetables.
During Holy Week each year, a biblical re-enactment of
the crucifixion of Jesus Christ is seen on the roads of Marinduque.
Pintados festival in Tacloban when locals dance around the
streets with inked bodies to symbolize the brave warriors of the past. Portraying the natives’ practice of
idolatry along with their penchant for music and dance, this June 29th festival provides a glimpse of how
the native people lived prior to the Spaniard's arrival.
Every year during the month of February,
thousands of tourists both domestic and foreign go up to the Summer Capital of the Philippines to witness
the city bloom, literally. Panagbenga or Baguio Flower Festival commemorates the rise of the city after
the tragic disaster when the earthquake hit it in 1990.
Every 23rd of November, head over to Angono, Rizal to
be part of its larger than life celebration - the Higantes Festival.
Pahiyas is the time when people in Lucban, Quezon give
thanks to San Isidro Labrador for a good harvest. Pahiyas means "decor". Every May 15, the fronts pf
houses are are elaborately decorated with brightly colored rice wafer, called kiping, a type of rice dough
made from a traditional reciipe.
The paru-paro (known as butterfly in English)
is a universal symbol of change, transformation and celebration. The birth of a butterfly starts with an egg
and becomes a butterfly larva (also known as a caterpillar) where it grows quickly.