DANCE AND ITS BENEFITS
WHAT IS DANCE?
Dance is an art of rhythmic bodily movements that projects an ordered sequence of moving visual patterns of line, solid shape,
and color (Thomas Munro in Kraus and Gaufman, 1981).
Dance can be seen among all the people and civilizations of the world. Dances thrived at the different periods of history and
most were a result of intercultural exchange and contact (Alejandro and Santos-Gana, 2002). Dance has been a major form
of religious ritual and social expression within primitive cultures. It was used as a way of expressing and reinforcing tribal unity
and strength, as an approach for courtship and mating, and as a means of worship, communication, and therapeutic
experience.
BENEFITS OF DANCE
When done regularly, dancing is a good way to develop cardiovascular and muscular endurance, body composition (Malvar,
2006) as well as balance and flexibility (Fine, 1891; Keller, 2007; Childs, 2007). Dance training also improves coordination
and also gives other psychological health benefits as compared to other forms of exercise. Dance provides a unique
opportunity for meaningful group involvement as it encourages intense, positive social interaction and interpersonal
relationships in a working group and gives a sense of togetherness in a group. Dance promotes
place or country’s rich culture through showcasing the different cultural dances. It is through looking at the different dances
of other countries will one see the value of one’s culture.
FACTORS THAT INCREASE THE RISK OF INJURY AMONG DANCERS
According to the Meeuwisse model (1994), some intrinsic factors predispose an individual to injury and another set of extrinsic
factors increases the susceptibility of an individual. However, these risk factors require an event that will lead to an injury.
Several factors have been found associated with these injuries such:
1.
Poor body alignment and technique. The anatomical alignment and technique of the dancer are some of the intrinsic
factors that are commonly associated with an injury. Dance requires moving the limbs in a controlled and precise manner.
These movements are anchored at the trunk, which means that the trunk should be stable, and the spine is aligned properly.
Poor spinal alignment and low trunk stability can lead to uncoordinated movements, which predispose an individual to injury.
Some dance styles such as break dancing require perfect execution of technique to ensure safety of the individual.
.
Excessive training duration and intensity. Excessive training and limited recovery impair the ability to heal and repair
damaged tissues. Intense technique training will most likely lead to microscopic injury to the musculoskeletal structures due
to repetitive loading. Without proper rest and sufficient nutrition, the body is not able to rebuild the tissues and this predisposes
the dancer to severe injury. An abrupt increase in training intensity will also lead to this scenario.
3.
Hard dance floor. The floor is where dancers rehearse and perform. An optimal dance floor should be able to absorb
the impact that is generated by the performer. A hard floor does not help in dissipating the impact and returns the force to the
dancer. The repetitive shock absorbed by foot would eventually damage the foot or other parts of the lower extremity.
4.
Poor shoe design. Footwear can correct foot mechanics and reduce the impact on the foot. A shoe that does not fit
properly or has insufficient shock absorption will significantly contribute to injury risk. Furthermore, some materials used on
the soles do not offer sufficient traction on the floor and this could lead to slips and falls.
5.
Muscle imbalance. Muscle imbalance is an uncoordinated muscle action because of uneven strength between muscle
groups. This is attributed to various factors such as anatomy, technique, and past injury. For example, the thigh muscles pull
up the patella or kneecap every time it contracts. In many individuals, the muscles on the outer thigh are much stronger than
the muscles on the inner thigh. This causes the patella to move slightly outwards instead of going up straight. Over time, the
repetitive abnormal motion of the patella irritates the knee joint, which leads to pain and inflammation (Sommer, 1988).
WHAT ARE THE COMMON TYPES OF DANCE-RELATED INJURIES?
An injury is a damage to your body. Injuries can happen at work or play, indoors or outdoors, driving a car, or walking across
the street. There are two types of musculoskeletal injuries: acute and chronic. Acute injuries occur when the mechanical force
that is absorbed by the musculoskeletal structure is more than what it is accustomed to. The onset of pain and other symptoms
occur immediately after the impact. Chronic injuries occur due to repetitive trauma and the body is not given enough time to
recover. The onset of the pain and other symptoms occur at a gradual rate, which is usually worsened with activity or training.
WHAT ARE SOME STRATEGIES THAT COULD REDUCE INJURY RISK?
The cause of injury is an interplay of the factors that make an individual susceptible to injury and biomechanical stress
experienced by the musculoskeletal structure. While there are no strategies that would prevent someone from getting injured;
an injury is significantly reduced when the factors associated with it are addressed.
1.
Programmed exercise and training
It has been reported that dancers are not as physically fit as other types of athletes. Moreover, several studies reported that
poor cardiovascular endurance increase the risk of dance-related injuries (Angioi et al., 2009), Most injuries occur as fatigue
sets in. A dance training session is commonly divided into a warm-up, technique training, choreography, and cool-down. The
bulk of the training session is devoted to technique training and learning choreography. Refining the dance technique and
learning choreography does not trigger cardiovascular changes in the same manner as endurance training. Aerobic exercise
and resistance exercises must be included in the overall training program.
2.
Adequate recovery
Recovery is an important phase of training. It is the period wherein the body repairs and rebuilds itself. Many dancers take
several classes a day and spend more than three hours a day in training and rehearsals. This regimen depletes energy
sources and the nutrients that are important to normal body function. Without proper recovery, the body will be weak and
fatigue easily, which predisposes the dancer to injury. There are two key factors to effective recovery; nutrition and rest.
Proper eating habits and adequate sleep aid in replenishing nutrients and repairing the tissues.
.
Appropriate environment
A suspended floor is a floor designed to absorb the impact when dancing or jumping. It can accommodate the force because
it has a dense foam block between the wood and the concrete. This reduces the force absorbed by the musculoskeletal
structures and minimizes the risk of injury. The floor should be properly maintained and not slippery. Dancers prefer a training
facility or performance center that is a bit warm because it helps them in their warm-up and prepares them psychologically.
4.
Proper footwear
Shoes protect the lower extremities from injury by reducing the impact when dancing. Shoes can correct overpronation of the
foot, which has been linked to plantar fasciitis and fat pad contusions. A properly fitted shoe insert can also prevent excessive
foot movement and reduces the risk of twisting the foot. An orthotic shoe insert can also prevent excessive foot movement
and correct overpronation.
5.
Proper warm-up and technique
Dance movements require a great degree of flexibility. A proper warm-up helps improve flexibility before dance training or
performance. Beginners need to learn the proper technique to minimize the risk of straining the muscles. Surveys among
dancers show that technique training from teachers who were aware of the anatomical limitations helped reduce the risk of
injury.
6.
Cross-training
Many dancers feel stressed because they are pressured to be perfect. The inability to manage stress leads to fatigue and
burnout which is associated with an injury. Cross-training is a type of physical training that is different from what is usually
performed. It helps maintain physical fitness but it minimizes the mental stress that is associated with dancing.
7.
Early recognition
Pain is a good indicator that there is damage to the tissue. However, dancers and athletes tend to have a higher tolerance for
pain. Moreover, they associate pain with improvement and part of the training. It is only when the pain becomes intolerable
that they would consider consulting a physician. At this point, the condition has worsened, and the only remedy is complete
rest and medication. This can be avoided if the dancer recognizes the pain early and seeks medical advice.
The FITT principle is an acronym for Frequency, Intensity, Time, and Type.
 Frequency is the number of sessions in a week.
 According to the American College of Sports Medicine guidelines, it is recommended to exercise 3-5 days per
week and for more optimal results, exercise can be done in most days of the week with a combination of light to
moderate-vigorous activity.
 Intensity is the difficulty level of exercise or work demand. It can be:
 Light
 Moderate
 Vigorous
 Time is the duration or distance covered in an exercise session.
 DOH recommends that moderate-intensity aerobic exercise should be performed for a minimum of 30
minutes every day.
 Type is the mode of exercise or activity
Health-Related Component are:
 Cardiovascular Fitness Activities
 Philippine National Guidelines on Physical Activity recommends adolescents to engage in a total of 60 minutes of
moderate to vigorous physical activity.
 A gradual increase in workload every two weeks is also recommended.
Examples: Hiking, skating, rollerblading, step aerobics, cardio machines e.g. treadmill, sports e.g. football, basketball
e.g. volleyball, etc.
 Flexibility Activities
 There are four types of flexibility training programs: static, dynamic, ballistic, and Proprioceptive Neuromuscular
Facilitation.
 It is recommended to do stretching exercises at least twice a week after Muscular Strength and Endurance
Exercises.
 Examples: Child pose, Ab stretch, Hamstring stretch, Hip flexor stretch, Standing Forward bend, Glute stretch,
etc.
 Muscular Strength and Endurance Activities
 Beginners should start with a light load and perform one to three of 10 to 15 repetitions per set.
 Intensity should be gradually increased at less than 10% of the previous load.
 Exercise sessions should be scheduled twice a week.
 Examples, Mountain Climbers, Side Planks, Chair squats, Push- ups, Sit Ups, etc.
 The intensity level target may be determined by computing the target heart rate (THR) range based on the results of
an exercise stress test, considering the resting and exercise heart rate, with 60% to 80% intensity level. (Karvonen’s
Formula)
 An exercise workout has three components: warm-up, exercise load and cool down.
 Warm-up is essential before the actual workload as it prepares the body for more strenuous activity.
 Example: Light jog, Back pedal, etc.
 Cooldown bridges the period between workout and rest. The transition is important to deter the pooling of blood
in the lower extremities.
 A good cool-down routine takes around 10 minutes.
 Example: Cobra (stretching), Pretzel stretch (stretching), Lower back stretch (stretching), Standing hamstring
stretch (stretching), etc.
Instructions: Compute your Target Heart Rate Range in 4 steps. Fill in the blanks by solving what is being required in each
step. Write your answers in your notebook.
1.
Get your Maximum Heart Rate MHR = 220 – Your Age
MHR =
Example: MHR = 220 – 20
MHR = 200
2.
Get your Heart Reserve Rate
HRR = MHR – Your Resting Heart Rate HRR =
Example: HRR = 200 – 90
HRR = 110
3.
Get the 60% to 80% of the Heart Reserve Rate
3.a)
60% X HRR =
3.b)
80% X HRR =
4.
Get the Target Heart Rate
Example: 0.60 x 110 = 66
Example: 0.80 x 110 = 88
4.a)
60% HRR + Resting Heart rate =
Example: 66 + 90 = 156
4.b)
80% HRR + Resting Heart rate =
Example: 88 + 90 = 178
5.
Target Heart Range is 4.a
to
4.b
Example 156 bpm to 178 bmp
Kinds of dance
 Traditional
 Folk dance - A dance developed by people in a certain region.
 Ethnic dance – An indigenous dance from a certain race or country.
 Cheer dance – It showcases tumbling, jumps, tossing, pyramid, stunts, and dance during competition.
 Modern and Contemporary
 Modern dance - A dance created to give more attention to self- expression and individual creativity than technical
expertise.
 Contemporary dance – It may include techniques that are found in ballet and modern dance such as floor work,
fall and recovery, improvisation, etc.
 Hip hop/Street dance - It is a type of dance where individuals without professional dance training but with a natural
instinct for movement brought dancing to the streets. Hip hop/Street dance is energetic, expressive, improvisational,
and social.
 Ballroom dance (recreational and competitive) - It is a set of partner dances, which are enjoyed both socially and
competitively.
 Festival dance – It is a cultural dance performed to the strong beats of percussion instruments by a community of
people sharing the same culture and is usually done in honor of a Patron Saint or thanksgiving of a bountiful harvest.
 Aerobic activities are also called “cardio” exercises. Normally, these activities increase our heart and breathing rate. They
cause us to sweat profusely and breathe harder.
 Dancing is a good example of Aerobic/Cardiovascular Exercise.
 According to the Philippine National Guidelines on Physical Activity, adolescents should engage in a total of 60
minutes of moderate to vigorous physical activities every day.
 A gradual increase of not more than 10% of the previous load every two weeks is recommended.
 One of the best ways to set the correct intensity of an exercise is by computing the target heart rate (THR).
 Another way of monitoring intensity is to use the Ratings of Perceived Exertion (RPE) and Talk test.
 Target Heart Rate is computed based on the Maximum Heart Rate and Resting Heart Rate.
 The Maximum Heart Rate is the highest number of heartbeat per minute observed during a very strenuous and exhaustive
physical activity.
 Resting Heart Rate is the number of heart rate per minute commonly measured lying down or right after waking up
Instruction: Compute for your target heart rate using the two methods. Use the formula below to estimate the Target Heart
Rate and record the upper limit and lower limit for each exercise intensity. Write your answers in your activity notebook.
Part I. Target Maximum Heart Rate (MHR) Method:
1.
Estimated Maximum Heart Rate
220 – Age = MHR
Example: 220 – 20 = 200
2.
Range for Moderate Intensity Exercise
55% x MHR = Lower Limit
Example: 55% x 200 = 110
70% x MHR = Upper Limit
Example: 70% x 200 = 140
3.
Range for Vigorous Intensity Exercise
70% x MHR = Lower Limit
Example: 70% x 200 = 140
85% x MHR = Upper Limit
Example: 85% x 200 = 170
Lower Limit
Moderate
Vigorous
Upper Limit
Part II. Target Heart Rate Reserve (HRR) Method:
1.
Estimated Heart Rate Reserve
Maximum Heart Rate (MHR) – Resting Heart Rate (RHR) = Heart Rate Reserve (HHR)
Example: 200 – 90 = 110
2.
Range for Moderate Intensity Exercise
50% x HRR + RHR = Lower Limit
Example: 50% x 110 + 90 = 145
65% x HRR + RHR = Upper Limit
Example: 65% x 110 + 90 = 162
3.
Range for Vigorous Intensity Exercise
65% x HRR + RHR = Lower Limit
Example: 65% x 110 + 90 = 162
80% x HRR + RHR = Upper Limit
Example: 80% x 110 + 90 = 178
Lower Limit
Moderate
Vigorous
Upper Limit
GLOSSARY
The following terms used in this module are defined as follows:
Ballroom dance (recreational and competitive) - It is a set of partner dances, which are enjoyed both socially and competitively
Cardiovascular Fitness Activities – Exercises that increase our heart and breathing rate.
Cheer dance – It showcases tumbling, jumps, tossing, pyramid, stunts, and dance during competition.
Contemporary dance – It may include techniques that are found in ballet and modern dance such as floor work, fall and
recovery, improvisation, etc.
Exercise - It is a special type of physical activity performed during leisure to improve fitness.
Festival dance – It is a cultural dance performed to the strong beats of percussion instruments by a community of people
sharing the same culture and is usually done in honor of a Patron Saint or thanksgiving of a bountiful harvest.
Fitness Plan - A set of action or program used to achieve physical fitness
Folk dance - A dance developed by people in a certain region.
Frequency - It is the number of physical activities done each week.
Health-Related Fitness - It is your current fitness level.
Hip hop/Street dance - It is a type of dance that individuals without professional dance training but with a natural instinct for
movement brought dancing to the streets. Hip hop/Street dance is energetic, expressive, improvisational, and social.
Intensity - It is the rate at which each physical activity is performed.
Maximum Heart Rate – It is the highest number of heartbeat per minute observed during a very strenuous and exhaustive
physical activity.
Modern dance - A dance created to give more attention to self-expression and individual creativity than technical expertise.
Resting Heart Rate – It is the number of heart rate per minute commonly measured lying down or right after waking up.
Time - It is the duration or distance covered in an exercise session.
Type - It is the mode of exercise or activity.