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 - ISO Code ISUE-CED-Syl-014 Revision : 2 Effectivity: August 1, 2020 is a performing art form consisting of purposefully selected sequences of human movement. This movement has aesthetic and 2 Physical Activities Toward Health and Fitness 3 - - 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. ISO Code ISUE-CED-Syl-014 Revision : 2 Effectivity: August 1, 2020 3 Physical Activities Toward Health and Fitness 3 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. ISO Code ISUE-CED-Syl-014 Revision : 2 Effectivity: August 1, 2020 4 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. ISO Code ISUE-CED-Syl-014 Revision : 2 Effectivity: August 1, 2020 5 Physical Activities Toward Health and Fitness 3 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. ISO Code ISUE-CED-Syl-014 Revision : 2 Effectivity: August 1, 2020 6 Physical Activities Toward Health and Fitness 3 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. ISO Code ISUE-CED-Syl-014 Revision : 2 Effectivity: August 1, 2020 7 Physical Activities Toward Health and Fitness 3 8 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. ISO Code ISUE-CED-Syl-014 Revision : 2 Effectivity: August 1, 2020 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 ISO Code ISUE-CED-Syl-014 Revision : 2 Effectivity: August 1, 2020 Day 2 Day 3 9 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 ISO Code ISUE-CED-Syl-014 Revision : 2 Effectivity: August 1, 2020 10 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 ISO Code ISUE-CED-Syl-014 Revision : 2 Effectivity: August 1, 2020 11 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 ISO Code ISUE-CED-Syl-014 Revision : 2 Effectivity: August 1, 2020 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. 12 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 ISO Code ISUE-CED-Syl-014 Revision : 2 Effectivity: August 1, 2020 13