1st Quarter:

The Dance and the Body

Lesson 1 Getting Healthy Through Dance
Lesson 2 Getting Ready To Dance
Lesson 3 Creating A Dance

2nd Quarter:
Philippine Folk Dance

Lesson 4 All About Philippine Folk Dances

Lesson 5 Fundamental Rhythm And Movements In Philippine Folk Dances
Lesson 6 Selected Folk Dance In 2/4 And ¾ Time Signatures
Lesson 7 Philippine Festivals
LESSON 1:
Getting Healthy Through Dance
Dance
• from the German word “damson” which means to “to stretch”
or to “to drag.”

Dancing
• Is an art that needs no instrument because the dancer’s
body is the instrument.
BENEFITS OF DANCING
1. Physical Benefits
2. Mental Benefits
3. Emotional Or Spiritual Benefits
4. Social Benefits
 Physical Benefits
1. Provide cardiovascular conditioning, which lowers blood pressure and the
risk of heart disease; aids in weight control.
2. Boost bone destiny along with muscular strength and coordination.
3. Improve balance, stamina, core, stability, and flexibility that help keep the
muscles and joints healthy.
4. Maintains and improves body coordination.
5. Enhances muscular strength and endurance.
6. Promote good posture and lowers back pain.
7. Reduce excess body fat which in turn reduces the risk of chronic disease
such as cancer, diabetes, and heart disease.
 Mental Benefits

1. Improve mental alertness and sharpness.

2. Reduce the risk of Alzheimer’s disease and dementia.
3. Helps enhance decision making skills.
4. Reduce stress, depression, and loneliness.
 Emotional or Spiritual Benefits

1. Make one feel better and more alert.

2. Promotes a feeling of inner peace and healing,
harmony, joy and vitality.
3. Offers a creative avenue to express oneself.
 Social Benefits
1. Improve self-esteem, confidence, and self-worth.
2. Bring together people who share a common interest.
3. Establish new friendships, connections, and eventually
as support network.
4. Open new career opportunities.
5. Offer insight to other culture, traditions, and more.
 Getting FITT With Dance

Frequency – refers to how often you will dance.

Intensity – pertains to how much effort or work you will exert in dancing.
Type – determines to adjust to certain movements and routines to
perform better. Choose your dance style.

Time – relates to how long you will dance per session. Since practice is
essential and a minimum requirement to get better.
 Nutrition
Good nutrition is critical to a dancer’s success. Proper nutrition can help
growing muscles, absorbing nutrients, repairing injuries and preventing
fatigue;
 Carbohydrates - it is the major source of energy.
Glycogen – broken down carbohydrates in glucose stored in the muscles; fuels
energy and keep muscles working.
Dancers should increase carbohydrates intake 65% of their diet.
Eating carbohydrates before and after exercising, class, rehearsals, and performance
is also necessary to replenish glycogen.
 Nutrition
 Protein – it helps repair muscle fibers that are stressed by constant
use. It synthesizes enzymes required for proper metabolism.

 Fat – provides structure for all cell membranes. It is needed for the
absorption of fat-soluble vitamins and is an important fuel for muscles.
 Nutrition
 Micronutrients – vitamins and minerals comprise the
micronutrients in the diets.
Vitamin B – play an important role in energy production.
Vitamin A, C, and E – function as anti-oxidants that are necessary for
the repair and recovery of overstressed muscle caused by strenuous
classes and rehearsals.
Vitamin D – is important in bone formation.
Calcium – also important to bone formation. It is essential to ingest
adequate calcium during the bone growth years.
Iron – carries oxygen in the blood and is used to produce energy in the
muscles.
 Nutrition

 Hydration – dancers sweat as they

generate heat during training, rehearsal,
and performance.
This is how the body cools it’s self. This
loss of fluid , however can lead to
dehydration, resulting in dizziness, lack of
energy, inability to concentrate, sore
muscles, and lack luster performance.
Hence, adequate fluid intake is a must for DRINK YOUR WATER, B!!!!!
all dancers.