LESSON 1: STREET DANCE (HIP-HOP)
Street Dance or Hip-Hop Dance
- is any style of dance that got its start outside the
dance studio, typically in urban streets,
schoolyards, and clubs
- Roots from the late 1960s African-American
streets of New York
Street Dance Styles
1. Breaking/b-boying/b-girling
- close-to-the-ground improvisations and
acrobatic head, shoulder, back, and hand spins
2. Locking and Popping
- Locking: freezing a move and returning at a
fast pace; using splits and drops to their knees
- Popping: jerky, explosive moves that thrust
outward from a quick contraction
3. Tutting
- a series of angular moves, primarily for the
arms, shoulders, and hands
4. Animation
- twitchy, glitchy, and weird - waves and zigzags
that sweep through the body, interrupted by
constant tics and sudden freezes into poses
5. Krumping
- very fast and aggressive
- incorporates locking, popping, freestyle moves,
and upright posture
- Rhythmic bobbing and jerking
6. Waacking
- fluid arm-over-and-behind-the-shoulder moves,
fancy footwork and voguish runway poses.
Safety Protocol in Dancing
1. Take time to warm up and cool down properly
2. Never sacrifice good form and posture for the
sake of lifting or finishing a set.
3. Boost your activity level gradually.
4. Do not train too hard or often because this can
cause overuse injuries.
5. Pay attention to your body.
6. If you stop exercising for a while, ease off when
you restart by lifting lighter
weights, choosing an easier workout, or doing
fewer reps or sets.
7. Stay hydrated while exercising, especially when
it is hot or humid
8. Choose clothes and shoes designed for your
type of exercise.
9. Pay attention to sore muscles.
10. In hot, humid weather watch for signs of
overheating.
11. Anytime you exercise, it is safest to call your
doctor for advice if you experience notable
dizziness or faintness, chest pain, or significant,
or persistent shortness of breath.
LESSON 2: CHEERDANCE
Cheer dance
● Cheer
- to shout out words or phrases that may well-
motivate the team and perform better during
the game
● Dance
- a physical activity where one expresses
emotions or gestures while performing bodily
movement usually in time with rhythm
● Cheer dance
- coined from the words cheer and dance
- rooted from cheerleading
- It is done to cheer on sports teams and
entertain the audience.
- its foundation lies in the choreography where
ballet seems to be its foundation
- it has always been the opening salvo for
intramurals in campuses in Elementary, High
School, and College campuses in the
Philippines
- The Philippines has developed it from
cheerleading.
● Cheerleading
- an activity in which the participants (called
"cheerleaders") cheer for their team as a form
of encouragement
- developed in the United States of America
- has its foundation in Gymnastics
- can range from chanting slogans to intense
physical activity
- performed to motivate sports teams, to
entertain the audience, or for competition
- competitive routines typically range anywhere
from one to three minutes, and contain
components of tumbling, dancing, jumping,
cheering, and stunting
● Cheerleader
- a person, usually a woman or girl in an
organized group, who leads the crowd in
shouting encouragement and supporting a team
at a sports event
Today, cheer dancing is identified as one of the most
spectacular events in one of the biggest collegiate sports
events in the Philippines, the UAAP (University Athletic
Association of the Philippines).
History of Cheer Dance
- Cheerleading originated in the USA.
- Thomas Peebles together with other students at
Princeton University in 1884, got the idea that
crowd chanting at football games would boost
school spirit so they came up with a catchy
cheer.
- On November 2, 1898, Johnny Campbell, a
medical student, started conducting the cheer on
the spur of the moment.
- He became the first cheerleader.
Most Common Injuries in Cheerleading
These are naturally among the most common injuries:
- ankle sprains
- facial injuries
- Concussions
- hand and finger fractures
- shoulder injuries
- back pain
 - knee injuries
You will be able to prevent many of the injuries we often
see in cheerleading today by focusing on strengthening
your whole body through basic physical exercise,
following the rules for your team’s level, and taking a few
precautions like practicing on a foam floor surface, using
correct shoes, having extra spotters and following the
correct progression.
Fitness Benefits
1. Improves lower back strength
- Cheerleading workouts require great flexibility
and mobility, in turn exercising the lower back
where spine-straightening muscles are found.
2. Works the core muscles
- Demanding lots of upper body movement,
cheerleading offers a great workout for the
body’s core muscles, to encourage good
posture and stabilize the body’s trunk.
3. Fights fat
- Cheerleading is a great way to burn off the
calories and cut down on excess fat.
Dance Etiquette
1. Dressing correctly for dance
- dressing for dance only requires you to match
what other dancers are wearing.
- Primarily a group activity, it is always good
practice to follow the crowd and base your
clothing choice on the formality or style of the
event.
2. Staying comfortable while dancing
- Dance-wear tips to follow to stay comfortable
when dancing:
➢ Invest in a pair of decent dance shoes
➢ Jewelry and watches should be strapped or
removed wherever possible
➢ Don’t wear sleeveless shirts or strappy
dresses.
➢ Long hair should always be tied up during
dance sessions.
➢ Always make sure you are well-groomed,
clean and odor-free when dancing.
3. Entering and leaving the dance floor
- Be cautious when initially entering the dance
floor.
- When leaving the dance floor, quickly move off it
before the start of the next dance to avoid
causing disruption.
4. Respecting personal space during dances
- Do not hog the dance floor.
- Be cautious when dancing and respect the
personal space of others.
- Prepare to quickly change direction to avoid
congested areas.
- Try and match your footwork to guide you to
more spacious areas of the dance floor.
- Avoid trying to be too flashy in your dancing.
5. Overcoming dancing mistakes
- If mistakes are made during a dance, simply
smile and carry on.
- Errors inevitably happen during dancing and
they should not spoil the occasion.
LESSON 3: DANCE FITNESS
Dance Fitness
- technique and intricate choreography are not the
focus.
- dancers show up, work up a sweat while doing
their best to follow an instructor, and leave
feeling good about their workout.
- Most dance fitness classes have a focus on
cardiovascular exercise
- Zumba, Jazzercise, LaBlast, Hip-Hop Abs,
Turbo Jam, and Bokwa all fall in this category.
Six things to know about dance fitness
1. The 4 broad categories
a. Cardio dance
- may include hip-swaying and chest pops, but
their pace is fast and their intent is to make you
break a sweat.
- often based on certain styles or forms of dance
- Zumba = Latin dance
- Bokwa = African
- Doonya = Bollywood
- LaBlast = ballroom
- Jazzercise = jazz
- Kerboomka = club-style
- Broadway Bodies = Broadway dance.
b. Barre workouts
- are ballet-inspired routines that incorporate
elements of yoga, Pilates, and strength training
with light weights.
- Posture and proper form are a primary focus
as instructors lead students through moves
that challenge balance, stability, and core
strength.
- workouts are generally low- impact and
moderate-intensity, offering a modest
cardiovascular benefit.
c. Mind-body dance
- incorporates elements of yoga, tai chi, or
martial arts into a flowing routine
- improved cardiovascular health to enhanced
flexibility and reduced stress.
- low-impact and low- to moderate-intensity,
perfect for beginners looking for a way to ease
into exercise.
- Nia and Yoga Trance Dance.
d. Sensual dance
- little more sexual and include everything from
belly dancing to pole dancing
- burlesque-style or striptease classes, focus on
raising your heart rate
- pole and aerial classes increase their focus on
total body strength and flexibility.
2. Most dance fitness classes are appropriate for all
levels unless otherwise noted
- most dance classes are low impact, which
means one foot is always in contact with the
ground
3. It is a good idea to add cross-training to a dance
fitness routine
- Since most dance classes are not equipped to
target all five components of fitness, it's a good
idea to supplement your preferred workout with
cross-training routines.
4. Not all instructors are created equal-feel free to
shop around
- Do your research on instructors then take the
time to try a few classes.
5. It’s a good idea to ask about apparel and
accessories before you go
- ask about studio-specific rules and guidelines
about apparel and gear.
6. Home-based workouts are a great option if money
and time are barriers
- if you're looking for a straightforward cardio
dance class or a barre routine that uses a chair
in place of the barre, there are lots of high-
quality options available.
9. Establish a budget
- incorporate estimates for all of the key items
identified on your event master plan.
- include any travel or accommodation costs
for speakers and presenters.
10. Evaluate the event
- When you set your initial goals and
objectives, you should consider how you will
evaluate the event to determine your success

LESSON 4: ORGANIZATION AND MANAGEMENT OF

DANCE FITNESS EVENT
Steps:
1. Develop event goal and objectives
- Why are you organizing this event and what do
you hope to achieve?
- what health issues or concerns your
participants wish to address.
2. Organize a team
- one key committee member to serve as the
event chair as well as individual chairpersons
for subcommittees
3. Set a date
- you should have 4-6 months to plan--but
this depends upon the nature of your event
- Check dates with key participants
4. Brand your event
- Come up with a dynamic overall theme and
give serious consideration to the name of your
event.
- Create a tagline
- Design a logo to represent your event
5. Create a master plan
- Venue selection and logistics and catering
- Speakers/presenters
- Activities/entertainment
- Publicity/promotion
- Sponsor/partner management
- Volunteer management
6. Determine administrative processes
- keep track of your planning, registration,
budget, guests,
- and speakers lists
7. Identify and establish partnerships &
sponsorships
- Seeking corporate sponsors to fund a portion
of the event
- Partner with community organizations who
might be able to offer a venue and/or
assistance with organizing or staffing the
event
8. Create a publicity plan
- Event promotion starts with the initial notice
or page on your website, note in your
newsletter or email to save the date, and then
builds to include online and offline publicity,
media relations and ongoing outreach to
encourage registration.