Health-Optimizing Physical Education (HOPE) 3: Dance

Physical Education and Health offers experiential learning for learners to adopt an active life
for fitness and lifelong health. The knowledge, skills and understanding include physical and
health literacy competencies support them in accessing, synthesizing and evaluating
information, making informed decisions, enhancing and advocating their own as wells as other’s
fitness and health.
Health-Optimizing Physical Education: Dance is part of Vibal’s HOPE series. Its main focus is
on dance as the platform for acquiring the knowledge, skills and dispositions to lead an active
lifestyle for the purpose of optimizing health.
HOPE 3 provides moderate-to-vigorous rhythmical activities that start in the PE classes and
leading to opportunities beyond the confines of the class so as to enable learners to become
physically fit and acquire the movement competencies and confidence that they need for a
lifetime of healthy, active living.
HEALTH OPTIMIZING (P.E)
1. Physical Education
Instruction in the development and care of the body ranging from simple calisthenics
exercises to a course of study providing training in hygiene, gymnastics and the performance
and management of athletic games.
2. Proper Etiquette and safety in the use of facilities and equipment
1. Take care in using facilities and equipment
2. Only use equipment that you already known how to use.
3. Be alert and aware the training area
4. In performing exercises and movement in general, practice good form first.
5. Bring back all equipment in place after use
6. Do not hug the equipment
7. Return the equipment properly, or leave the venue clean
8. Check yourself- practice proper hygiene and clean
9. Move on the double, do not loiter around the venue or hang on the equipment doing
nothing 10. Remember to be nice, as a general rule.
3. Optimization of Energy System Energy comes from what we eat which are in the form of:
1. Carbohydrates- our muscles live and store carbohydrate in what is known as Glycogen.
- is used as fuel by the body when it is broken down a glucose
2. Fat – it serves as insulation for the body to prevent heat loss.
3. Protein - used for the repair and growth of body tissue
4. Health Behaviors, Health Risks factors, and Physical Activity (PA) Health Behaviors:
1. Eating Behavior - proper nutrition, choice of food
2. Sleep - rest, sleep and relax
3. Stress management
4. Post –traumatic stress- caused by unnaturally traumatic experiences, leading
to the disruption of a person’s ability to cope and function effectively.
5. Chronic stress - occurs someone experiences repeated and continuing demands
that inhibit the person’s function.
Health Risk factors:
1. Family history
2. Cigarette smoking
3. Hypertension (high blood)
4. Hypercholesterolemia (high cholesterol count)
5. Impaired fasting glucose levels (high blood sugar)
6. Obesity
7. Sedentary lifestyle (Physical inactivity)
5. Physical Activity Performance - Directly related to eating behaviors, rest, sleep, and
relaxation, stress management, and health risk factors.
How to self assess health-related Fitness (HRF) status?
1. Body composition (Body Fat Percent) - refers to the ratio between lean
body mass and fat body mass.
2. Muscular endurance - measures muscular strength
3. Cardio-respiratory endurance- response to sub maximal workload heart
rate, estimate maximal oxygen uptake,
4. Muscular strength- refers to the greatest amount of force that can be
generated from a single maximal effort. (Using of weights)
5. Flexibility- refers to the range of motion of a joint.
How to set FITT goals based on training principles to achieve and/or maintain HRF.
1. Overload principle - relies on the premise that to improve, the muscles must
produce work at a level that is higher than its regular workload.
Frequency - refers to how often the exercise is done.
Intensity - refers how hard the activity or exercise is.
Time - refers to duration or how long the exercise will take.
Type - refers to a kind of activity or exercise.
2. Progressive principle - means the body adapts to the initial over load, the
overload must be adjusted and increase gradually.
3. Recovery principle - adaptation to physical activity occurs gradually and
naturally, but time must be allowed for the regenerate and build.
4. Reversibility principle - all gains due to exercise will be lost if one does not
continue exercise.
5. Specificity principle - state that each form of the activity would produce different
result.
6. Variation principle -
7. Individualization principle -
8. Maintenance principle
How to observe personal safety protocol
1. Dehydration - loss of fluid occurs in exercise through sweat, breath and urine.
2. Overexertion - form of any exercise greater than the capacity of an individual
to handle.
3. Hypothermia - training in a cold environment, condition of low core body
temperature.
4. Hyperthermia - heat illness- is a product of losing too much water heating up
because of exercises.
How to Organize Fitness event for a target health issue or concern
1. Identify a goal, target, or health issue to address.
2. Do your research
3. Identify a location or venue
4. Build your team
Designing a personal fitness plan
1. Set a goal
2. Select activities health-related components of fitness
a. Fun and interest
b. Your current skill and fitness level
c. Time and convenience
d. Cost
 e. Special health need.
3. Set a target each of the activity (FITT)
4. Set a system of mini Goals and rewards
5. Include lifestyle physical activity in your program
6. Develop tools for monitoring your progress
7. Make a commitment
Dance
Dance - Human movement either used as a form of expression or presented in a
social, spiritual or performance setting.
Choreography is the art of making dances, and the person who does this is called
a choreographer.
Definitions of what constitutes dance are dependent on social, cultural,
aesthetic, artistic and moral constraints and range from functional movement (such as
Folk dance) to codified, virtuoso techniques such as ballet. A great many dances and
dance styles are performed to dance music.

History of Dance
Filled with interesting events that shaped its foundations, inventors that created
new styles, periods of time when dance and music were put in the forefront of
innovations, which all enabled it to become the popular social pastime of today.
Dance closely follows the development of human race. Since the earliest times of
our existence, far before the creation of first modern civilizations, dance served as an
irreplaceable way of expressing human thought and emotion. As our civilization
travelled through millennia, dance was modified to the point of being popular means of
expression, health, communication and competition.
Types of Dance
1. Traditional ( Folk and Ethnic)
A dance performed at social functions by people with little or no professional
training, often to traditionally based music, generally designed for public performance
or the stage, execution dominated by an inherited tradition rather than innovation.
"Ethnic" does not mean "non-white."
"Folk" does not mean "rural."
"Ethnic dance" is any dance form which can be identified as originating with an ethnic culture
and expressing the movement aesthetics of that culture.
Ethnic dance sub-categories:
"Folk,"
"Theatrical,"
"Religious,"
"Tribal,"
"Social," and so on.
"Folk" dance requires not only an ethnic identification, but a "participatory" and
aesthetic tradition.
"Theatrical" forms of ethnic dance are well-known, primarily in Asia, where
professional dancers perform dances that are prescribed by tradition.
"Tribal" dance generally originates in a "pre-industrial" culture, created in a subsistence
environment, and functioning as an integral part of life.
EXAMPLES OF FOLK DANCE:
 Salakot Dance
 Bakya
 Alitap-tap
  Carinosa
 Lawis –wis Kawayan
 Kuratsa

2. Modern and contemporary

Contemporary Dance – is a style of expressive dance that combines elements of
several dance genres including modern, jazz, lyrical and classical ballet.
Contemporary dancers strive to connect the mind and the body through fluid dance
movements.
Martha Graham (1894 - 1991) - a Dancer who introduced and greatly popularized the
contemporary dance to the worldwide audience.
Merce Cunningham - He was regarded as one of the greatest creative forces in
American dance, education dozens of worldwide famous dancers and thousands
professional dancers who preserved his style until today.
Lester Horton - was a very influential contemporary dance visionary, who trained
many famous modern dancers and managed to incorporate the styles of Native
American dance and modern jazz into his dance techniques.

3. Ballroom (Recreational and Competitive)

Ballroom dance is a set of partner dances, which are enjoyed both socially and
competitively around the world. Because of its performance and entertainment
aspects, ballroom dance is also widely enjoyed on stage, film, and television.
The 'ballroom dancing' is derived from the word ball which in turn originates
from the Latin word ballare which means 'to dance' (a ball-room being a large room
specially designed for such dances).

4. Cheer Dance
5. Hip – Hop/ Street Dance
6. Festival Dance