PHYSICAL ACTIVITIES TOWARD
HEALTH AND FITNESS 3
Physical Activities Toward Health and Fitness 3
Module 1
Dance
and the Body
Introduction
Dance involves a successive group of bodily motions and steps rhythmically
performed and timed to music. It is said to be the oldest of the arts. Throughout the
ages, the dancing body has inspired the musician, the sculptor, and the painter. The
drama of most countries started in their dances. The beginnings of music have been
traced to the dance. For these reasons it has been called mother of the arts.
The coronavirus disease 2019 (COVID-19) pandemic may be stressful for
people. One of the best ways to relieve stress is to dance. One of the most basic
motives of dance is the expression and communication of emotion. People often dance
to release powerful feelings, such ads sudden accesses of high spirit, joy, impatience,
or anger. These motives forces can be seen not only in the spontaneous movements
often performed in moments of intense emotion, but also in the more familiarized
movements.
In this module, you will learn the definition of the dance, its importance and the
benefit of dance in your life.
Learning Outcome
At the end of this module, the you should be able to:

identify the different benefits of dance.

appreciate better the importance of dance in the human body.

perform some fitness dance.
Learning Content
Definition of the Dance
.Dance
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is a performing art form consisting of purposefully selected
sequences of human movement. This movement has aesthetic and
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Physical Activities Toward Health and Fitness 3
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symbolic value, and is acknowledged as dance by performers and
observers within a particular culture.
is a form of expression that utilizes bodily movements that are usually
rhythmic, patterned (although they may be improvised), and
accompanied by music.
creates a completely self-contained world for dancers in which they
are capable of physical effort, prowess, and endurance far beyond
their normal powers.
Importance of Dance
Dancing provides many great benefits and, while it's not possible to list them all, some
of the greater benefits are listed below:
1.
Dancing allows one to express oneself.
2.
A sense of community is found within the dance.
3.
Dancing provides physical/mental refreshment and relaxation.
4.
Laughter and fun—dancing can provide a lot of entertainment.
5.
Dancing is a form of exercise.
6.
Dancers find inspiration and motivation as they become lost in the dance.
7.
Dancing allows professional dancers to form affiliations.
 Self-Expression- Dancing allows people to express how they feel at a given
moment. On another note, dance is an expression of art, in that it appeals to the
emotions.
 Sense of Community- People come together through dance. It provides
entertainment for people of all ages, races, and backgrounds.
 Source of Relaxation- Dancing helps bodies and minds relax as the music and
surroundings take people away from their anxiety and frustration for a while.
 Entertainment – When people are laughing and trying to keep up with the moves
involved in line-dancing, they are being entertained.
 Exercise and Conditioning - Dancing is a great form of aerobic exercise since it
works many muscles in the body. Muscles become stretched, conditioned, and
toned while the heart rate increases, pumping blood at a faster rate.
 Building Affiliations - Professional dancers form affiliations. Some of these
people will be seen on stage as background dancers while a singer or group is
performing. Sometimes singers themselves dance as part of their
performances.
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Benefits of Dancing
Dancing allows people to be more physically, mentally, emotionally, and
socially dynamic. It is also another way to have fun while exercising. Dancing is a
whole-body workout for people who would like to explore their creative side as well as
their athletic or sporty side.
Here are some physical, mental, emotional or spiritual, and social benefits that
can be derived from dancing.
A. Physical Benefits
1. Provides cardiovascular conditioning, which lowers blood pressure and the risk
of heart disease; aids in weight control.
2. Boost bone density along with muscular strength and coordination.
3. Improves balance, stamina, core stability, and flexibility that helps the muscles
and joints healthy.
4. Maintains and improves body coordination.
5. Enhances muscular strength and endurance.
6. Promotes good posture and lowers back pain.
7. Reduces excess body fat which in turn reduces the risk of chronic disease such
as cancer, diabetes, and heart disease.
B. Mental Benefits
1. Improves mental alertness and sharpness.
2. Reduces the risk of Alzheimer’s disease and Dementia.
3. Helps enhance decision-making skills.
4. Reduces stress, depression, and loneliness.
C. Emotional or Spiritual Benefits
1. Makes 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.
D. Social Benefits
1. Improves self-esteem, confidence, and self-worth.
2. Brings together people who share a common interest.
3. Establishes new friendships, connections, and eventually a support network.
4. Opens new career opportunities.
5. Opens insight to other culture, traditions, and mores.
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Physical Activities Toward Health and Fitness 3
Dance Is Good For Fitness
Getting fit does not have to be the chore it’s often perceived to be. Instead, as
people all around the globe are finding out each day, dancing is one of the best fitness
workouts there is. Dancing offers upbeat and inventive exercise, that promotes a more
healthy and active lifestyle. Sociable, energizing and life-affirming, dance has a whole
host of body benefits, from aiding joint flexibility through to boosting mental wellbeing.
Here are reasons why dance is such a great fitness activity.
1.
2.
3.
4.
5.
6.
7.
8.
9.
Building Muscular Endurance
Dancing Improves The Body’s Flexibility
Developing Upper And Lower Body Strength
Dancing Yourself to A Happier Mind
Dance Away the Calories
Get Stronger Bones
It’s Good For Your Mental Health
Balancing The Body
Fact: Dancing Creates Better Blood
Getting FITT with Dance
Dancing is good for the heart. It gives a sense of balance and coordination. It
is a workout that engages the entire body. A 30-minuite dancing burns between 130
and 250 calories, about the same as jogging.
Dancing varies from ballroom to ballet, modern, and cultural. Choosing the
dance style and intensity level that meets your needs will help you fulfill your desired
goal, be it to learn or specialize in a skill or to enhance health and physical fitness.
When engaging in any form of dance, always consider the FITT principle of
athletic training to be able to perform efficiently and minimize unnecessary body stress
and injury.
1. Frequency (how often)
Some dancers believe that they need to practice every day to improve.
However experts believe it can be more beneficial to take 1 or 2 days off for the
muscles to recover. Doing the same movements and the same muscles at a high
intensity everyday may lead to strain and injuries. Balanced out work load and
recovery time to achieve good results.
2. Intensity (how hard)
When engaging in dance exercises, always include some workouts with long,
repetitive, moderate-intensity exercises alternating with some short, high-intensity
workouts. Again there should be a balance in terms of intensity.
Balance the intensity with your own training, for example cycling, jogging, or
dancing at a moderate intensity for a longer time.
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3. Time (how long)
One of the most important components in dancing is having a good stamina.
Dancing for a length of time and being able to finish the dance with enough energy to
point, bow, and walk off require a high-level of cardiovascular fitness. To improve
cardio fitness, trainers recommend 20 to30 minutes of nonstop exercise 4 to 6 days a
week.
4. Type (what kind)
When dancing, adjust to certain movements and routines to perform better.
Training must enhance muscular and cardiovascular strengthn/endurance.
Resistance or strength training like core workouts or stretching with a resistant band
will help build muscle strength. Other sustained cardio exercises (swimming, cycling,
running, jogging) can help dancers build muscle stamina.
6 Kinds of Dance Fitness
1. Ballroom Dancing
-Ballroom dancing may not look like an athletic activity, but it can surely make
you sweat and raise your heart rate.
2. Zumba
- It is a whole-body workout that incorporates Latin music and dance moves
(typically salsa) into a routine. In this fitness activity, you’ll alternate between fast and
slow movements.
3. Jazzercise
- This fitness program also includes Pilates, yoga, kickboxing, and resistance
training. Thus, the choreography may include body-weight exercises and the use of
free weights or resistance bands.
4. Barre
- It is a full-body workout that combines the principles of ballet, yoga, Pilates,
and strength training.
5. Pole Dancing
- This fitness program is a combination of Pilates, TRX, yoga, and strength
training. So, your endurance and flexibility will also be improved in this fun,
challenging, and liberating activity.
6. Buti Yoga
- This workout is a bit forceful and invigorating. Nonetheless, you will still get
the mind and body benefits of traditional yoga.
Nutrition in Dancing
Good nutrition is critical to a dancer’s success. Continual training, rehearsing,
and performing put serious strain on muscles, joints, and bones. Proper nutrition can
help in growing lean muscles, absorbing essential nutrients, repairing injuries, and
preventing fatigue. Doctors and nutritionist advocate eating well-balanced food that
supplies nourishment and stamina without adding too much calories.
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Carbohydrate
• It is the major source of energy.
• During digestion, carbohydrates break down into glucose stored in the as
glycogen, which fuels energy and keeps muscles working.
• During strenuous periods of rehearsals, and competition or performance,
dancers should increase carbohydrate intake to 65% of their diet.
• Good complex carbohydrates worth incorporating into meals include wholegrain breads and pasta, grains, and starchy vegetables.
• Whole grains take longer to break down than white or refined carbohydrates,
providing dancers with more energy for longer periods of time.
• Eating carbohydrates before and after exercising, class, rehearsals, and
performances is also necessary to replenish glycogen.
Protein
• It helps repair muscle fibers that are stressed by constant use.
• It synthesizes enzymes required for proper metabolism.
Fat
• Fat from the diet provides structure for all cell membranes, comprises the
insulating layer around nerves, and forms the base of many hormones. Fat is
needed for the absorption of fat-soluble vitamins and is an important fuel
muscles.
• Fatty acids are used as an energy source in the muscles for endurance
activities such as long rehearsal where the body continuously exercises for
over 20 minutes at a time.
Micronutrients
Vitamins and minerals comprise the micronutrients in the diet.
• The B vitamins play an important role in energy production.
• Vitamin A, C, and E function as antioxidants that are necessary for the repair
and recovery of overstressed muscles caused by strenuous classes and
rehearsals.
• Vitamin D is important in bone formation.
• Calcium is also important in 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.
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Hydration
Dancers sweat as they generate heat during training, rehearsal, and
performance. This is how the body cools itself. This loss of fluid, however, can
lead to dehydration, resulting in dizziness, lack of energy, inability to
concentrate, sore muscles, and lackluster performance. Hence, adequate fluid
intake is a must for all dancers.
Teaching and Learning Activities
Instructions:
1. Search 1 person’s testimony on how dance changed his/her life.
2. What did you notice on his/her body? What are the changes?
3. Compare his body before and after he/she enters dance fitness.
Excellent
10 pts
Activity 1.
Illustration
Illustrates
knowledge
of the
person’s
testimony
with
pictures of
comparison
and writing
all the
changes of
the body.
Good
7 pts
Acceptable
5 pts
Partial
3 pts
Minimal
1 pts
Illustrates
knowledge
of the
person’s
testimony
with pictures
of
comparison
and write
only few
changes of
the body.
Illustrates
knowledge
of the
person’s
testimony
and writing
only 1
changes of
the body
without
pictures of
comparison.
Illustrates
the person’s
testimony
and no
changes of
the body
and without
pictures of
comparison..
Illustrates
only the
person’s
testimony
without
pictures of
comparison
Instructions:
Zumba Dance Fitness
Instruction: Perform a Dance Exercise following the Zumba Fitness Dance. Choose a
dance following the LIVE, LOVE, PARTY ZUMBA.
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Physical Activities Toward Health and Fitness 3
Ex. Worth It, Shake It Off. Take a video of yourself doing the dance.
RUBRICS IN ZUMBA
Criteria
Mastery:
Execute all the
figures properly
correctly and in
proper order
Coordination:
Synchronized
movements of
hands, feet or/and
clicking of
rhythmic sticks
Projection:
Proper posture
And grace
Total
Percentage
40%
40%
20%
100%
Instructions:
With the use of FITT principle, create a training program for three days for a
basic dance class for beginners.
Day 1
F
I
T
T
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Day 2
Day 3
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Physical Activities Toward Health and Fitness 3
Instructions:
Create a five-day diet plan for dancers to help them in their training program. Include
ideal time for the meal, hydration and caloric intake.
Day 1
Time
Meal
Calories
Hydration
Calories
Time
Meal
Calories
Hydration
Calories
Time
Meal
Calories
Hydration
Calories
Time
Meal
Calories
Hydration
Calories
Time
Meal
Calories
Hydration
Calories
Breakfast
Lunch
Dinner
Day 2
Breakfast
Lunch
Dinner
Day 3
Breakfast
Lunch
Dinner
Day 4
Breakfast
Lunch
Dinner
Day 5
Breakfast
Lunch
Dinner
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Physical Activities Toward Health and Fitness 3
Recommended
Learning
Supplementary Reading
Materials
and
Resources
for
You can watch many Fitness Dances on Youtube
Live Love Party Zumba Youtube Channel
https://www.youtube.com/watch?v=94mkftwxT7Y&list=RDQMYvhvlWleugM&index=1
https://www.youtube.com/watch?v=WoAJep6fi0s&list=RDQMYvhvlWleugM&index=3
https://www.youtube.com/watch?v=pTwP172zbbM
Flexible Teaching Learning Modality (FTLM) adopted
Online (synchronous)
FB Messenger, google classroom, google meet
Remote (asynchronous)
module
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Physical Activities Toward Health and Fitness 3
Assessment Task
Essay Writing
How dance contributes to your physical activity during the pandemic.
(minimum of 300 words)
Rubrics on Essay
Unsatisfactory
0 pts
Content &
Development
Organization &
Structure
Grammar,
Punctuation &
Spelling
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Needs
Improvement
5 pts
Satisfactory
15 pts
Outstanding
25 pts
Unsatisfactory
Needs Improvement
Satisfactory
Outstanding
- Content is
incomplete.
- Major points are not
clear.
-Specific examples
are not used.
- Content is not
comprehensive and
/or persuasive.
- Major points are
addressed, but not
well supported.
- Responses are
inadequate or do not
address topic.
-Specific examples
do not support topic.
- Content is
accurate and
persuasive.
- Major points are
stated.
- Responses are
adequate and
address topic.
- Content is clear.
-Specific
examples are
used.
- Content is
comprehensive,
accurate, and
persuasive.
- Major points are
stated clearly and
are well supported.
- Responses are
excellent, timely
and address topic.
- Content is clear.
-Specific examples
are used.
Unsatisfactory
Needs Improvement
Satisfactory
Outstanding
- Organization and
structure detract from
the message.
- Writing is disjointed
and lacks transition of
thoughts.
- Structure of the
paper is not easy to
follow.
- Transitions need
improvement.
- Conclusion is
missing, or if
provided, does not
flow from the body of
the paper.
Unsatisfactory
Needs Improvement
Satisfactory
Outstanding
- Paper contains few
grammatical,
punctuation and
spelling errors.
- Rules of
grammar, usage,
and punctuation
are followed with
minor errors.
Spelling is correct.
- Rules of
grammar, usage,
and punctuation
are followed;
spelling is correct.
- Paper contains
numerous
grammatical,
punctuation, and
spelling errors.
- Structure is
mostly clear and
easy to follow.
- Transitions are
present.
- Conclusion is
logical.
-Structure of the
paper is clear and
easy to follow.
- Transitions are
logical and
maintain the flow of
thought throughout
the paper.
- Conclusion is
logical and flows
from the body of
the paper.
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Physical Activities Toward Health and Fitness 3
References
Sanchez, Abad, and Jao 2011. Introduction to the Humanities, Sta. Mesa Heights,
Quezon City: Rex Printing Company, Inc.
Werner W. K. Hoeger & Sharon A. Hoeger.2012. Principles and Labs for FITNESS &
WELLNESS. Eleventh Edition. Wadsworth Cencage Learning. Belmont,CA.
Marcos, L., Ferianiza, M., Bermudo, PJ., Yango, A. Introduction to Humanities, Visual
& Performing Arts. Intramuros, Manila. Mindshapers Co.,Inc.
Marquez, Ramil M. Health Education,Books Atpb Publishing Corp, Barangka Drive
Mandaluyong City
Kaufmann, M. (2008). Inclusive Creative Movement and Dance. USA: Human
Kinetics
eFevre,C. (2012). the Dance Bible. New York: Quinter Publishing Limited
Definition of the Dance: https://en.wikipedia.org/wiki/Dance
Impressive Health Benefits of Dance:
https://www.healthguidance.org/entry/10409/1/the-impressive-health-benefits-ofdance.html
Importance of Dance: https://hobbylark.com/performing-arts/importanceofdance
Dance for Fitness: https://www.realbuzz.com/articles-interests/sportsactivities/article/why-dance-is-good-for-fitness
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