REVIEWER IN HOPE 3 MUSCLE-STRENGTHENING PHYSICAL ACTIVITY

➢ any activity in which the muscles work against an

MODULE 1 applied force or weight
➢ these activities are collectively called resistance
Some people today spend most of their time in training
front of their computers and gadgets ➢ such as activities improve the strength, power,
Some allot ample time for exercise and engage in and endurance of the muscles
physical activities ➢ continued resistance training builds muscles and
increases their power
PHYSICAL ACTIVITY
➢ any bodily movement produced by skeletal BONE-STRENGTHENING PHYSICAL ACTIVITY
muscles that requires energy expenditures ➢ any activity that produces force on the bones for
- World Health Organization (WHO) bone growth and strength
➢ physical activities include, but are not limited to,
playing, working doing house chores, STRETCHING
participating in recreational activities, and ➢ it refers to any type of movement in which a
exercising specific muscle or tendon is deliberately flexed or
EXERCISE stretched
➢ a type of physical activity that is “planned, ➢ it helps improve flexibility and the ability of the
structured repetitive, and purposeful in the body’s joints to move fully
sense that the improvement or maintenance of
one or more components of physical fitness is structured ways – formal ways to improve/increase our
the objective” – WHO muscles with the use of equipment
PHYSICAL INACTIVITY unstructured ways – natural activities to improve
➢ term used to identify people who do not get the muscles stronger; without equipment
recommended level of regular physical activity
➢ there are various factors that contribute to HEALTH-RELATED PHYSICAL FITNESS
physical inactivity According to www.medicalnewstoday.com, physical fit
SEDENTARY LIFESTYLE people have achieved the acceptable standards on the
➢ major factor the contributes to physical inactivity following health-related components of physical fitness
such as when students sit for hours in classroom
discussions or office workers spending much 1. CARDIOVASCULAR-RESPIRATORY FITNESS
time in front of their computers ➢ the body of physical fit people can sufficiently
and efficient supply fuel or oxygen to the
TYPES OF PHYSICAL ACTIVITY muscles during physical activities via the
There are four main types of physical activity according circulatory and respiratory systems
to the United States National Heart, Lung, and Blood ➢ adequate aerobic exercises help improve one’s
Institute cardiovascular-respiratory endurance or aerobic
1. Aerobic activities power
2. Muscle-strengthening activities
3. Bone-strengthening activities 2. MUSCULAR FITNESS
4. Stretching activities ➢ this refers to one’s ability to use the muscles for
physical activities
AEROBIC PHYSICAL ACTIVITY ➢ it is measured through muscular strength and
➢ also called cardio or endurance activity endurance
➢ it uses the large muscles of the body such as ➢ muscular strength – shows how one’s muscle
those in the arms and legs to move in a rhythmic exerts a single maximum amount of force against
manner for a sustained period of time some resistance, as in lifting a heavy object
3. FLEXIBILITY periods. Replenishing of the stored ATP by CP
➢ this refers to a person’s ability to move his or her takes five to six minutes of recovery after the end
joints smoothly through a complete range of of the activity
motion ➢ short burst act
➢ this characteristic lets a person do bending ➢ running
movements without incurring injury
➢ stretching activities or exercises increase one’s ANAEROBIC GLYCOLYSIS
flexibility ➢ second fastest way of obtaining energy
➢ in this system, glucose, the simplest form of
4. BODY COMPOSITION carbohydrates, is used to generate ATP
➢ this refers to the measurement of the relative ➢ this system can generate ATP quickly, but not as
amount of a person’s body’s fat, muscle, bone, rapidly as the phosphagen system
and water ➢ jogging
➢ there are various measurement systems used to
gauge body composition AEROBIC GLYCOLYSIS
➢ Body Mass Index (BMI) ➢ this system is the only energy system that
➢ Skinfold method requires oxygen to produce ATP
➢ oxygen – used to breakdown carbohydrates and
Physical activities require energy production fats into a usable form of energy
➢ this system produces ATP at a slow rate, although
ENERGY the produced ATP can be used for a longer period
➢ it is produced by the energy systems of the body of time, often for more than three minutes
which are in charge of creating adenosine ➢ walking
triphosphate (ATP), a molecule that serves as a
usable form of energy EMOTIONAL EATING
➢ motivated by one’s mood
The body can store a minimal amount of ATP within ➢ for instance, some people eat much to relieve
the muscles, but majority of the ATP is manufactured stress or to forget sadness
from the food you eat SOCIAL EATING
Food is made up of nutrients such as carbohydrates, ➢ it is associated with traditions such as when
fats, and proteins in phosphocreatine creatin people gather to eat during birthdays or
phosphate or CP Christmas time
When broken down into their simplest form during ➢ notice that many people increase their food
digestion, they are transported through the blood to intake whenever there are occasions and they
the different parts of the body for consumption are with loved ones
through the metabolic pathway or stored for later HABITUAL EATING
use ➢ it is when one eats unnecessarily because of
The body acquires energy through the following routine such as when watching movies
metabolic systems:
➢ Phosphagen System DANCE AS PHYSICAL ACTIVITY
➢ Anaerobic Glycolysis Among the physical activities that one can choose
➢ Aerobic Glycolysis from, dancing is one of the most creative as it is
usually performed to express feelings and ideas. Even
PHOSPHAGEN SYSTEM the simplest movements in dancing convey meaning
➢ this system is the fastest way of acquiring energy Dancing is moving one’s body rhythmically to the
➢ it can rapidly produce ATP using the CP music that is being played
➢ After the ATP is used up, this system can generate As an art form, dance is when body movements are
ATP immediately for consumption. The ATP is used as a “medium of sending, understanding, and
then quickly used up and replenished during rest communicating ideas, feeling, and experiences”
 Dancing is an aerobic physical activity emotions, beliefs, and faith. Most of these
Adequate and frequent dancing activities help movements are imitations of what they see in their
improve cardiorespiratory endurance. They also environment such as the swaying of trees and the
improve the efficiency of aerobic energy production. motions of animals. In the long run, these rhythmic
Thus, dancing can also be a way to stay fit and movements develop into dances that have become
healthy part of peoples’ traditions
Regular dancing activities have many health TRADITIONS
benefits. For one, dancing improves the condition of ➢ “ways of thinking, behaving, or doing something
one's heart and lungs. It also makes the bones that have been used by the people in a
stronger and prevents the risk of bone disorders such particular group for a long time (Merriam-
as osteoporosis. it increases muscular strength, Webster, 2016)”
endurance, and motor fitness. Like any other physical TRADITIONAL DANCES/FOLK DANCES
activity, it also helps in weight management ➢ dance practices that have been passed on or
Aside from physical and mental health benefits, handed down from one generation to another
dancing also has psychological benefits. Performing ➢ these dances have evolved naturally over time\
in front of the audience increases self-confidence Francisca Reyes-Aquino
and self-esteem. Even more, dancing is a proven ➢ a pioneer researcher in folk dancing
stress reliever as it is capable of uplifting one's spirits ➢ she was an educator in the field of physical
Dancing also has social benefits. You become education, and her great interest was in folk
connected with other people through dancing. dancing
Increased participation in social groups also leads to ➢ she was named as the “Mother of Philippine folk
happiness and better feelings. Most dances also dancing” and became a National Artist in 1973
reflect an individual or group’s culture; as a result,
one’s cultural awareness and intelligence are PRE-COLONIAL DANCES
increased as well In the Philippines, many of the pre-colonial or
indigenous dances are basically Malay in origin until
SAFETY AND PROTOCOL IN DANCING Western colonizers came and influenced the native
In engaging in any physical activity, one must follow dance traditions
safety etiquette. As you do all the dancing activities in the RELIGIOUS DANCES
next units, be reminded about the following safety ➢ often involve communicating with the gods,
protocols: include dance rituals on death, after-life,
1. Prepare your body before any dancing activity. You recovery from illness, and veneration of gods
must warm up first before you engage in any dancing through the babaylan or catalonan
session to prepare your muscles and bones. Warm up OCCUPATIONAL DANCES
exercises include light exercises and stretching ➢ related to religious dances
2. Fuel your body with enough food and water ➢ dance rituals that mimic work-related activities
3. Rest well and have enough sleep before a dancing such as hunting, planting, and harvesting
session MIMICRY
4. Wear comfortable and appropriate clothes and shoes ➢ it is actually common in many traditional dances
5. Follow the instructions of your trainers or instructors ➢ for instance, dancers imitate movements that
6. Be aware about the location of the clinic and they observe in nature
emergency outposts in case of injury ➢ tinikling, which mimics the movements of the
7. Alert the trainer immediately if you encounter any tikling (a kind of bird)
problems or if you have concerns ➢ itik-itik, which imitates the movements of the
itik (duck)
MODULE 2 WAR OR MARTIAL DANCES
DANCE has been a part of Filipino life since time ➢ these dances also feature mimicry as the steps
immemorial. Since the ancient times, early Filipinos imitate the movements usually seen in duels,
have used rhythmic movements to express their combats, and battles
 ➢ examples: mangayaw of the Bontoc and idaw of Patron of fishermen and bountiful harvest
the Kalinga
Salambaw
In Jolo, Sulu, there is the langka silat, a dance - Fishing structure; its net is tied to crossed
simulation of a fight showcasing graceful and flowing bamboo supported on top, and rests on balsa
movement of arms
Obando Church
COLONIZATION-INFLUENCED DANCES - Parish Church of Saint Paschal Baylon
During the Spanish occupation, the lives of the early - Was built by Franciscan Order on April 29, 1754
Filipinos were restructured in terms of politics, and led by Rev. Fr. Manuel de Olivencia
economics, religion, and culture. The same thing - 1945 – the church was destroyed during 2nd
happened in dance, as the Spanish colonizers world war
brought in their own dances - 1972 – by the help of Obando’s Cultural
The most popular among these Spanish dances are Commission, the Church has come back to life
the jota, polka, waltz, and fandango - Its feast happens three days
Other Spanish dances include the paseo and the - May 17 – Saint Paschal Baylon
pateado as well as the surtido and the habanera, - May 18 – Saint Claire
which both came from Cuba, another Spanish colony - May 19 – Our Lady of Salambao
Today, these dances have numerous variations with
distinct Filipino dances
According to Basilio Esteban S. Villaruz, in his book
Similarly, traditional Filipino dances were influenced
Treading Through: 45 Years of Philippine Dance (2006),
by the tempo and temper of the European dances
Philippine dance is generally composed of the following:
brought in by the Spaniards. For example, the
a. Those that propitiate the spirits
tinikling and itik-itik acquired the tempo of the jota
b. Those that are imitative of animal life or activities
and the polka (Villaruz, 2015)
c. Those meant for socializing and celebrating
d. Those that were inherited from colonial masters
SAYAW SA OBANDO
e. Those mentioned above that have now been
➢ a traditional dance performed in Obando,
performed for tourism programs for both cultural and
Bulacan
economic use
➢ it is Spanish-influenced fertility dance festival
that is performed in front of the Obando Church
THE EIGHT LOCOMOTOR SKILLS
by couples who are praying to have child
In any dance, the following locomotor skills come in
handy in performing steps and movement patterns.
Kasilonawan
Practice and master these skills
- Lead by babaylan 1. Walk – series of steps done in any direction
- The ritual was held to honor the god named 2. Run – faster phase of walk with momentary suspension
Linga of the body
- sensual dance ritual 3. Jump – spring on one or both feet, landing on both
feet
Three Saints of Obando:
4. Hop – spring on one foot, landing on the same foot
1. Saint Claire of Assisi – the earliest and main 5. Skip – spring on one foot and landing on the same foot
patron of Obando 6. Gallop – with a step pattern of step, cut, step
Patron of fair weather and fair sky 7. Slide or glide – moving the foot without lifting off the
Spouse and daughter floor
2. Saint Paschal Baylon – son 8. Leap – spring on one foot and landing on the other foot
His surname came from a Spanish word “baile” (similar to luksong tinik)
which means to dance
3. Our Lady of Salambao – June 19,1763 MODULE 3
Juan, Julian and Diego Dela Cruz Dance is the hidden language of the soul
 - Martha Graham Isadora Duncan sought inspiration from Greek
sculpture for her movements. Dancing in bare feet,
BALLET she created dances that alternately yielded and
➢ formal form of dance which came not from the resisted gravity. Her source of movement was in her
United States but from Russia and France solar plexus
➢ related to the Italian word balleto, a variation of Ruth St. Denis, dancing in a diverse range of styles,
the word ballo, meaning “dance” looked to the ethnic dance styles of Egypt, India, and
➢ it can also be attributed to the Latin ballere Asia as her influence
which means “to dance” Mary Wigman turned to Africa and Easter Asia for
Ballet’s art expressions rely on its precise and highly her choreography, making extensive use of masks in
formalized set of steps and gestures. With light, her dances
graceful, and fluid movements
Ballet dancers perform en pointe (on toe) on the It was in 1930 when modern dance further
dancing area developed with the second wave of modern dancers,
Women dancers wore an all-white dress and white, including Americans Doris Humphrey, Charles
black, or pink pointed shoes. They also wore leotard, Weidman, and Martha Graham. They all danced
tights, and a bell-like wrap skirt with Denishawn, a dance company founded by St.
Denis in 1915 and her husband Ted Shawn
MODERN DANCE
The rigid and premeditated style of ballet made some This second wave of modern dancers transformed
dancers of the 19th century to rebel and experiment on natural human actions such as walking, running, and
a new style that is more loose and flexible breathing into dance movements
➢ Birth of modern dance in the late 19th century Humphrey’s technique came from the natural
➢ It eventually flourished in the early 20th century dynamic of human footfall (the sound of a footstep
➢ Compared to ballet, modern dance is more free and or footsteps). Her dance showcased fall and recovery
relaxed as it focuses more on the dancer’s own from gravity. It was even seen as a metaphor for the
interpretations of the music rather than on relationship of an individual to a greater force such
structured steps as in ballet as a social group or a spiritual presence
Humphrey partnered with Weidman in forming a
DEVELOPMENT OF MODERN DANCE modern dance company. Weidman’s dance style was
➢ one at the beginning of 1900s humorous and expressive of social commentary
➢ start of 1930s, and last after the Second World Graham’s dance technique, on the other hand, was
War influenced by natural human breathing. Her early
➢ it was after the Second World War when modern choreographs focused on movements initiated in the
dance became contemporary dance torso

The proponents of modern dance at the beginning of DANCE ELEMENTS IN MODERN DANCE
1900s included the American dancers Isadora There are five elements of dance, and these
Duncan and Ruth St. Denis and the German dancer elements are the bases in understanding dance as an
Mary Wigman art form. Understanding these elements will also
Early modern dancers were influenced by the help you describe the movements of any dance that
revolutionary thinking of the 19th century French you will witness. These elements are body, action,
philosopher of movement François Delsarte, who space, time, and energy, or BASTE
developed a system of natural expressive gestures.
This system countered the then popular artificial BODY
mannerisms usually seen in theater ➢ the first element of dance
Duncan, St. Denis, and Wigman looked beyond ➢ if dance is an art form, then the body is the
Western dance traditions to create new dance styles instrument used by the artist
 ➢ in using his or her body, the dancer may be
relatively still or constantly moving throughout
the performance
➢ in modern dance, the dancer usually starts his or
her movement from the middle of the body,
using the abdomen muscles to bend or make a
round shape at the center of the torso while
sitting

ACTION
➢ the movements that the body performs
➢ it is the modern dancer’s actions that make
modern dance distinct from ballet

SPACE
➢ refers to the area where the dancer performs. It
describes how he or she maximizes the use of
space—to stay in one place or move constantly
to another
➢ Level
➢ Direction
➢ Place
➢ Orientation
➢ Size

TIME
➢ the fourth element of dance, is when
movements are done in a performance
➢ it is important to observe proper timing in every
movement, which is commonly in accordance to
the rhythm of the music or is synchronized with
the actions of the other dancers

ENERGY
➢ the last element of dance
➢ it refers to the force of an action that brings
character to the movement
➢ in modern dance, it can be shown in the variation
of movements
➢ steps, for example, can be light or heavy,
powerful or gentle