Dancing provides numerous physical, mental, and social benefits. Physically, it enhances cardiovascular fitness, strengthens muscles, improves balance and flexibility. Mentally, dancing reduces stress and anxiety while boosting self-esteem and cognitive function. Socially, it allows for self-expression and brings people together in a fun, joyful activity. Regular dancing is a holistic form of exercise that engages the entire body and mind without feeling like a chore.

1. UNIT 1: Introduction to Dance
Table of Contents
Introduction 3
Lesson 1: The Evolution of Dance 3
Let’s Warm Up! 4
Learn about It! 5
Check Your Understanding 14
Block and Tackle! 15
Winning Moments 16
Lesson 2: Dancing Is Fun and Healthy! 17
Let’s Warm Up! 18
Learn about It 19
Check Your Understanding 23
Block and Tackle! 23
Winning Moments 24
Lesson 3: Dancing for Wellness! 25
Let’s Warm Up! 26
Learn about It 27
Check Your Understanding 33
Block and Tackle! 35
Winning Moments 35
Lesson 4: Dance Performance and Safety 36
Let’s Warm Up! 37
Learn about It 38
Check Your Understanding 45
Block and Tackle! 47
Winning Moments 48
Go the Distance! 48
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2. Self-Check 50
Wrap-Up 51
Bibliography 52
Answers to Check Your Understanding 53
Glossary 54
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3. GRADE 12|Physical Education and Health
UNIT 1
Introduction to Dance
“Dance is fun! It lifts the spirit, strengthens the body, and stimulates the mind.”
– Wayne Sleep (1986)
According to Mettler (1980), dance is an activity that has many forms and fills many different
needs. It can be performed for recreation, entertainment, education, therapy, or religion.
Dance is a form of art because people can creatively express their feelings, culture, and even
religion through rhythmic movement.
As time went by, many studies concluded that dance could be a form of exercise or workout
that improves health. Bremer (2007) of The British Journal of General Practice in his article
“Dance as Exercise” cited that the qualities and benefits offered by dancing depend on the
form concerned. As a general rule, it improves physical health by developing strength,
suppleness, coordination, and balance in varying amounts.
Fig. 1 Different types of dances for a healthy you
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4. In this unit, we will trace the history of dances, describe its nature and discover the types of
dances, which we can engage in and make as a recreational activity. Dancing can also be a
part of our physical activity that promotes an active lifestyle for everyone.
Learning Targets
In this unit, you should be able to
● Discuss the nature of the different dances,
● Explain how to optimize the energy systems for a safe and improved performance, and
● Assess one’s physical activity readiness
Lesson 1: The Evolution of Dance
“Before man can do anything, he must draw breath, he must
move. Movement is the source and condition of life. To dance is
to be out of yourself. Larger, more beautiful, more powerful.
This is power, it is glory on earth and it is yours for the taking.”
– Agnes de Mille (1963)
At the end of this lesson, you should be able to
● Trace the origin or history of dance, and
● Describe the nature, styles, and types of dances.
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5. Let’s Warm Up!
Group Activity: Interactive Dance Craze
Each group needs to perform any dance step that they can remember. They are given a few
minutes to practice. Their dance steps must only be limited to 16 counts. As the teacher plays
dance music, s/he will shout out the group number who will perform. It is up to them how
they will dance with the music.
Learn about It!
BRIEF HISTORY AND NATURE OF DANCE
Dance can be seen among all the people and civilizations of the world. Dances thrived at
different periods of history and mostly were a result of intercultural exchange and contact
(Alejandro and Santos-Gana, 2002). The origins of dance are rooted in the prehistoric past.
Various artistic, religious, and social forces started out the incorporation and development of
dance.
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6. The table on the next page summarizes the origin and background of dance from prehistoric
up to the modern times.
Period Theme/ Nature Purpose of Dance
Pre-historic ● A form of religious ritual and
social expression within
primitive cultures.
“Man danced originally to
supplicate the gods on all
important occasions of life.”
Kraus and Gaufman (1981)
● First used dance as a gesture
in order to communicate
● It was used as a means of
expressing and reinforcing
tribal unity and strength
● It is also an approach for
courtship and mating, and as
a means of worship, and
therapeutic experiences.
● People from the prehistoric
era performed ways they
hoped would appease the
forces of nature or give them
grant them new powers.
Mediterranean
and Middle
Eastern
Civilizations
● It was only during this time
that the real knowledge of
dance came about.
Ancient Egypt ● Dance was in full bloom
and richly recorded. It is
reflected in their wall
paintings, reliefs, and in
the literary records of
hieroglyphs.
● Most of the dances during this era
were mainly a medium of religious
expression.
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7. Ancient Greeks ● Greeks believed that dance
was closely linked with
other kinds of experiences.
● Plato immensely gave
importance to dance in
education, as stated in his
elucidation on the Laws.
● He highlighted the two kinds of
dance and music: the noble
(fine and honorable) and the
ignoble (imitating what is mean
or ugly).
● Taught as an aid to military
education among the boys in
Athens and Sparta.
● It was not just for religious
and military training but also
a form of entertainment and
display.
● Greek philosophers such as
Plato, Aristotle, and Socrates
strongly supported this art as
an integration of the body
and soul.
The Ancient
Rome
● Romans gave less
importance to dancing.
● They gave lesser value to
the arts as the nation grew
wealthy and powerful. The
Romans ceased to create
and perform dances.
● The development of the
Catholic Church in Europe,
following the fall of Rome,
transformed the history of
dance.
● The Church was the sole
custodian of learning and
education, as well as the
source of morals.
● Dance became brutal and
sensationalized as their
entertainers were slaves and
captives from many
nationalities, and it was used
more often for gruesome
purposes (Kraus et al., 1981).
● Dance eventually became an
integral part of the corruption
in the latter days of the
Roman Empire, resulting in
the condemnation of dance
by the early Christians.
● However, dance still existed
and was performed within the
Church during religious
ceremonies. The Christian
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8. ● When the first Christian
emperors came, theatrical
entertainment was
prohibited.
fathers approved the use of
dance, if its form and intent
were holy and profound.
● Dances then became part of
worships and church services.
Dark and Early
Middle Ages
● This marked the beginning
of social dancing. The
peasants performed two
basic types of dancing: the
round dance and the couple
dance.
● In a round dance, dancers
hold hands, forming a long
chain and move about in
an open or closed circle, or
in an extended line.
● Couple dance, at that
time, was not as popular
as round dance as it was
considered scandalous
when it was first seen.
● Nobility soon followed the
peasants’ lead in dancing
but in a more refined and
courtly form.
● Because of the noblemen’s
and women’s nature of
clothing and elaborate
accessories, their dance
● They performed in village
squares and were eventually
welcomed in the castles and
chateaus of feudal lords.
● At the same time, the
common people also amused
themselves by doing dances
that were social in character.
● Court dances emerged as
part of the chivalric way of life
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9. steps were limited to
gliding, curtsying, and
posing as they were not
able to move freely.
● The peasants’ dances, in
contrast, have large
movements and
wide-stepping figures. This
is due to their less
elaborate costumes
allowing bigger
movements.
● Additionally, the peasants
danced on grass or on the
beaten earth of the town
while noblemen danced on
smooth floor, wood or
polished marble called a
ballroom.
Early
Renaissance
● Dance was wholly accepted
in the courts as the gradual
increase of the capitalist
class produced patrons of
learning and art in Europe.
● The entertainers now
became a valuable
appendage to the courts of
Italy and France.
● During the Renaissance,
dance, and art, in general,
gained impetus. The old
restraints were loosened, and
clerical ideas and purposes no
longer dominate all creative
expressions of the human
spirit (Kraus and Gaufman,
1981).
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10. ● They were to serve the
secular goals of the
wealthy and powerful
nobles who had emerged
throughout Europe.
15th and 16th
Centuries
● A vast dance movement
occurred throughout the
courts of Europe
● During these times, new
court dances performed by
the nobility came about
and gave rise to the art of
ballet in Italy and France.
● From then on, several
other dance forms
continued to sprout and
spread across several
countries.
● After the pinnacle of ballet
prominence,
contemporary dances
that were stylistic
variations of ballet
emerged and evolved in
Europe.
● Other dance forms also came to
light and have been widely
recognized worldwide (Kraus and
Gaufman, 1981).
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11. Different Styles of Dance
Many diverse dance styles around the world depend on their skills and technique. Practicing
many kinds of dance routines was taken seriously by others. People tend to learn several
types of dance before they specialize in one class. Below is a brief overview of some of the
most popular ones.
Ballet is often dubbed as the “backbone of dance.” It is a style
that requires intricate movements to relay the message of a
story. The basic steps in ballet usually use the entire range of
dance styles. This dance typically uses techniques and requires
enormous diligence and dedication to do a perfect execution.
Ballet has three classifications: classical, neoclassical, and
contemporary.
Contemporary dance is a
style that integrates modern,
ballet, and jazz. It allows the
dancers to express their
feelings freely. It unites the mind and the body through
dance movements.
Jazz is a lively and enthusiastic dance. It is naturally
combined with upbeat music such as hip-hop or show tunes
to add a theatrical flair. Jazz dancers frequently have more
freedom to express their unique character through their
dance presentations. These dances usually have a lot of leaps, quick footsteps, turns, and
other special moves.
Folk dance is a leisure, ceremonial, or traditional dance that is usually executed by members
of a community.
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12. Modern dance is deeply rooted in the ballet syllabus. It started as a free and expressive form
of dancing. This style began in the 20th century as a response to classical ballet. In recent
years, it has involved fundamentals not usually related to dance, such as speech and film.
Hip-hop is a style of dance that progressed from hip-hop
principles and is typically performed with hip-hop music. It is
usually very bouncy, that permits the dancer to have freedom
of movement within the repetitive music, and can integrate it to
one’s personality.
Breakdancing is the most familiar and most diverse type of
hip-hop dance. Other classes of hip-hop dance include
krumping, popping, and locking.
Ballroom typically is done in pairs - a man, and a woman. This dance is well known to be a
social dance because communication is important between the partners. The common types
of ballroom dances are Cha Cha, Foxtrot, Jive, lindy hop, mambo, pasa-doble, quickstep,
rumba, samba, tango, Vietnamese waltz, and the waltz. There is a competitive form of
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13. ballroom dancing, which is called a dance sport. It has different rules and regulations in
executing the steps.
Cheerdancing is a relatively new area in athletics
and culture, having first originated as an art of
gymnastics competitions in the 90s. This is one of
the International Cheerleading Competition
divisions that concentrate on dance steps and
fundamental gymnastics features, such as tricks
and advanced athletics abilities. Cheerleaders are
among the participants.
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14. Check Your Understanding
A. What historical period of dance is being described?
Answer Description
1. Dance as an aid to military education
2. Entertainer became valuable appendage to the court
of Italy and France
3. Court dance became popular
B. Pick one type of dance you are interested in learning and explain why you are
interested in it. Write your answer, in essay form, on a piece of paper in no more than
twenty (20) sentences.
Rubric Number of Points
Content has relevance to the
question.
3
The thought is well organized. 3
The reasoning ability is manifested. 2
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15. Block and Tackle!
PSYCHOMOTOR ACTIVITY
Group presentation
Group the class into five. Select one from the different dance styles (can be randomly
assigned): jazz, modern, ballroom, folk dance, and hip-hop. Show the distinct characteristics
and styles of the dance chosen through a creative presentation.
Observe how to optimize the energy systems for safe and improved performance.
Perform all the parts of a workout: warm-up, stretching, activity portion (dance), and cool
down stretch. The dance exercise must be at least 3 minutes.
Rubric
Criteria
Beginning
(0-12 points)
Developing
(13-16
points)
Accomplish
ed (17-20
points)
Score
Content
(Focus on details/events is
clearly evident and related
to the topic.)
Organization
(Presentation of the steps
/events has clear
transitions.
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16. Health topic is clearly seen
in the performance.
Creativity
(flow, appearance, and
execution of the group)
Total Score:
Winning Moments
16

17. Lesson 2: Dancing Is Fun and Healthy!
“Dancing raises the physique and gives a feeling of satisfaction and hence is enjoyable.”
–Wayne Sleep (1986)
“Dancing is one of the oldest and most popular forms of exercise.
Several forms of dancing are considered aerobic since they entail
about an hour of continuous exercises, choreographed to music”
(Fine, 1981). Women's sports medicine centre in New York
has sports science expert Polly de Mille. According to her, the
potential welfare acquired via dancing is identical to various
other training which comprises repeated efforts to achieve
certain goals.
At the end of this lesson, you should be able to
● Explain the benefits of dance to our health, and
● Understand the role of dance in promoting overall well-being.
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18. Let’s Warm Up!
Identify what dance style is being illustrated by the following pictures.
1.
2.
3.
4.
5.
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19. Learn about It
Based on the research from WHO, Globally almost half of all deaths are associated with
non-communicable diseases (NCDs). In Thailand, the government is working to increase the
level of physical activity to prevent NCDs. They are using tai chi, yoga, dancing, and other
healthy programs. These are mostly done in public parks. This all fits within WHO's efforts to
develop a global action plan to promote physical activity.
Dance as Exercise
Dance is a holistic form of exercise that engages our entire body. It enhances cardiovascular
fitness, strengthens muscles, improves balance, and boosts flexibility. Unlike traditional workouts,
dance doesn't feel like a chore; it feels like a celebration of movement. Whether it's the
graceful ballet, the energetic hip-hop, or the expressive contemporary dance, each style offers
unique physical benefits.
The Joy of Dance
"Dancing raises the physique and gives a feeling of satisfaction and hence is enjoyable," as Wayne
Sleep beautifully puts it. Dance, at its core, is about pure enjoyment. It's a form of
self-expression, an art form that lets us convey our emotions, thoughts, and stories through
19

20. movement. Dancing allows us to shed inhibitions and experience the sheer delight of moving
in rhythm to music.
BENEFITS OF DANCING ON DIFFERENT ASPECTS
A. Physical
● When done regularly, dancing is a good way to develop cardiovascular and muscular
endurance, and body composition, (Malvar, 2006) as well as balance and flexibility (Fine,
1981; Keller, 2007; Childs, 2007). Dance training also improves coordination
(Rickett-Young, 1996). Angioi et al. (2009) observed that there were significant
improvements of aerobic and muscular fitness in contemporary dancers who engage in
low to moderate intensity dance genres. Thus, low to moderate dance exercise is as
effective as other vigorous exercise regimens in improving fitness. Thus, dancing is
also a great way to lower the risk of cardiovascular diseases.
● According to Flores (1995), an increased fitness results in a great lowering of the body
mass index and resting heart rate for those who engage in a dance-based fitness
activity compared to those who engage in other regular physical activities. It was also
reported that there is a significant improvement in lipid metabolism when dancing
(Malvar, 2006).
● Moreover, dance movements are multidirectional, which means they enable joint
mobility specifically, hip motion and spine flexibility as opposed to treadmills or
elliptical machines (Keller, 2007; Childs, 2007). It is also
a weight-bearing activity that helps improve and
maintain bone density as well as prevent
osteoporosis (Keller, 2007).
● Dance therapy has been used in different medical
fields throughout history. It aids in recovering
coordination and other neuromuscular skills after an
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21. injury (Dance Your Way to Fitness, 2007; Chowder, 2013)
B. Mental/Emotional
● Ravelin et al. (2006, p. 312) also suggested that dance can be used as intervention in
mental health nursing. They revealed that dance can offer “an acceptable way to
release emotional and physical pressure.” Since the majority of the problems of mental
health nurses is in dealing with their patients, it was suggested that dance might be
applied, as it is useful in facilitating “non-verbal communication by offering a clear
structure for being together.”
● Dancing also gives other psychological health benefits as compared to other forms of
exercise. A published study in the journal “Neurobiology of Aging” adds to evidence that
exercise can help keep the brain sharp (Keller, 2007; Childs, 2007; Ravelin et al., 2006).
Vorghese et al. (2003) greatly supports the mental benefits of dancing in their study,
concluding there is a decrease in the incidence of dementia, including Alzheimer’s
disease, with patients whose only regular physical activity is associated with dancing
● Gondoh et al. (2009) also studied the effects of aerobic exercise on brain structure and
psychological well-being. Their findings suggest that “insula gray-matter volume (region
involved in multimodal sensory integration and plays a great role in the generation of
affective states in response to emotional stimulation) may be maintained by aerobic
exercise (Gondoh et al., 2009). The researchers found in this study that “[this]
decreased the depressive symptoms and increased the identity of the training group
compared with the control group” (Gondoh et al., 2009).
● It was assumed that there is a correlation between
aerobic exercise and body image. Ravelin et al. (2006)
attributed dance as a medium for developing one’s
body image. Therefore, dancing is a great way to
improve one’s body image.
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22. C. Social
● Dance provides a unique opportunity for
meaningful group involvement as it encourages
intense, positive social interaction and
interpersonal relationships in a working group.
They believe that “it contributes to each
individual’s potential for the fullest possible
self-actualization in society” (Kraus and
Gaufman, 1981). Also, dance gives a sense of
togetherness in a group. For recent years,
varieties of dance-based group fitness formats
have been formulated and have been in demand. One of the reasons why there has
been a tremendous growth of dance-based fitness regimens is the increasing need for
self-expression and social interactions amongst men and women in the new
millennium (Childs, 2007).
D. Cultural
● Dance promotes a place or a country’s rich culture through highlighting the different
cultural dances. People around the world are brought to “a closer understanding of the
lives of the people represented and to an appreciation of their respective folk cultures”
through the folk dances of a specific country (Duggan, Schlottmann, Rutledge, 1948). It
is through looking at the different dances of other countries will one see the value of
one’s culture.
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23. Check Your Understanding
A. The following are the benefits of dancing. Write the aspect where each benefit
belongs.
1. Improvement of cardiovascular system
2. Understanding the lives of people
3. Meaningful group involvement
B. Write TRUE if the statement is a correct and FALSE if it is not.
1. Dance allows individuals to convey emotions, thoughts, and stories through
movement.
2. Dancing can help decrease the incidence of dementia, including Alzheimer's
disease.
3. Dance can promote an appreciation of different cultures by highlighting their
unique dances.
Block and Tackle!
PSYCHOMOTOR ACTIVITY
Group Activity:
As a group, choose a specific dance style that interests you. It could be ballet, hip-hop,
contemporary, or any other style of your choice. Identify and discuss the various benefits of
engaging in the chosen dance style on different aspects such as physical, mental/emotional,
social, and cultural well-being. Use the provided table below to organize your findings and
insights. (3 points for each column)
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24. Dance Style:______________________________________________________
Physical Mental/Emotional Social Culturral
Winning Moments
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25. Lesson 3: Dancing for Wellness!
"Dance is the hidden language of the soul, and it speaks of joy, health, and vitality."
- Martha Graham
Did you know that dancing is one of the oldest and most popular
forms of exercise? As Fine (1981) noted, various forms of dance
are considered aerobic, involving an hour of continuous exercise
choreographed to music. And the benefits extend far beyond
physical fitness. Dance is interconnected with our eating habits,
sleep patterns, and even our ability to manage stress. It's a
holistic approach to health that goes beyond the confines of a
gym.
At the end of this lesson, you should be able to
● describe how basic eating-nutrition, sleep, and stress management are interconnected
with dance and overall health.
● explain how physical activity assessment performance is influenced by health
behaviors, with a focus on dance as a form of exercise.
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26. Let’s Warm Up!
Group Activity Title: Follow the Leader - Warm-Up Dance
Materials Needed:
● Open space with enough room to move around safely.
● Comfortable clothing and footwear suitable for dancing.
● Optional: Upbeat music, and speaker (to enhance the dance experience)
21st Century Skills to Perform:
During this warm-up activity, you will have the opportunity to enhance the following skills:
● Critical Thinking: Analyzing the impact of physical activity on your body and overall
health.
● Communication: Discussing your observations and experiences with fellow students.
● Collaboration: Dancing often involves coordination and synchronization with others.
● Creativity: Expressing yourself through dance moves and exploring new ways to move
your body.
● Adaptability: Adjusting your dance moves to match the rhythm and style of the leader.
Instructions:
1. Choose a Leader: One student will volunteer or be selected as the leader for this dance
warm-up. The leader will take on the role of guiding the dance moves for the group.
2. Follow the Leader: The rest of the students will stand in a circle around the leader.
3. Start Dancing: The leader begins to dance, setting the pace and style. Everyone else in
the circle should closely watch and try to mimic the leader's dance moves.
4. Rotate Leadership: After a couple of minutes, switch to a new leader. The leader can
choose to continue the previous dance or introduce a different style.
5. Observe and Reflect: After the warm-up, gather as a group and discuss how you felt
during the activity. What did you notice about your body's response to dancing? How
does dancing make you feel physically and mentally
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27. Learn about It
In the Philippines, like in many parts of the world, non-communicable diseases (NCDs) present
a significant health challenge. Data from the Department of Health (DOH) and the World
Health Organization (WHO) reveal that NCDs, such as cardiovascular diseases, diabetes, and
obesity, contribute significantly to illness and mortality in our country. Responding to this
escalating health concern, the Philippines has taken proactive steps to promote regular
physical activity as a preventive measure against NCDs.
One notable avenue for physical activity promotion is dance, which has gained widespread
popularity and accessibility in the Philippines. Here, traditional Filipino dances and
contemporary dance forms are embraced as effective means to enhance overall health and
well-being.
Dance serves as a universal language that transcends cultural
boundaries. Beyond its aesthetic appeal, it engages us both
physically and mentally, demanding strength, endurance,
flexibility, rhythm, and coordination. As a holistic form of exercise,
dance is an ideal subject of study when considering its profound
impact on health and well-being.
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28. In this lesson, we will explore the intricate connections between dance and our daily health
behaviors. We will unveil how our choices related to nutrition, hydration, sleep, and stress
management directly influence our dance performance. Additionally, we will investigate how
these health behaviors extend their influence to physical activity assessments, placing dance
at the center of our focus.
THE DANCE NUTRITION
A. Nutritional Fuel for Dance
Dance demands a lot from your body. It's not just
about graceful moves; it's also about strength,
endurance, and flexibility. Just like a car needs fuel to
run smoothly, your body needs the right nutrients to
dance at its best. Proper nutrition provides the
energy, vitamins, and minerals necessary to sustain
your movements and recover effectively.
Let's break down the essential nutrients for dancers:
● Carbohydrates: These are your body's primary energy source. Foods like whole grains,
fruits, and vegetables provide the necessary carbohydrates to keep you moving on the
dance floor.
● Proteins: Proteins are crucial for muscle repair and growth. Lean meats, fish, beans, and
dairy products are excellent sources of protein.
● Fats: Healthy fats, like those found in avocados and nuts, support overall health and can
provide sustained energy during long dance sessions.
● Vitamins and Minerals: These micronutrients play essential roles in maintaining various
bodily functions. Calcium, for example, is vital for strong bones, while vitamin C
supports your immune system.
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29. B. Hydration and Dance
In addition to solid nutrition, hydration is paramount for
dancers. Staying well-hydrated ensures that your muscles
function optimally and that you can perform intricate dance
steps with precision. Dehydration can lead to muscle cramps,
dizziness, and reduced overall performance. Proper fluid
intake helps maintain the balance of electrolytes essential
for muscle contractions and nerve function. Consider the
analogy of a well-tuned engine in a car. Without the right
fluids, the engine (your body) won't perform at its best.
THE ROLE OF SLEEP AND STRESS MANAGEMENT IN DANCE
A. Dance and Quality Sleep
Dance requires not only physical but also mental agility and concentration. Quality sleep
plays a significant role in ensuring that both your body and mind are prepared for dance.
During deep sleep stages, the body repairs muscles, consolidates memory, and
regenerates energy. Without sufficient sleep, your reaction time, focus, and coordination
can suffer, affecting your dance performance.
Tips for quality sleep:
● Maintain a consistent sleep
schedule.
● Create a comfortable sleep
environment.
● Limit screen time before bed.
● Avoid caffeine and heavy meals
close to bedtime.
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30. B. Stress Management and Dance
Dance can be a powerful stress reliever, but it can also
be demanding. Managing stress is essential for
maintaining both your mental and physical health.
Chronic stress can lead to muscle tension, decreased
flexibility, and increased risk of injuries.
Effective stress management techniques for dancers:
● Breathing exercises: Deep, controlled breathing can calm your nervous system.
● Mindfulness and meditation: These practices help you stay present and reduce anxiety.
● Time management: Prioritizing your commitments and finding balance in your
schedule can reduce stress.
Stress management isn't just about avoiding tension, but also harnessing it for creative
expression. Dancers often face performance anxiety, but with effective stress management
techniques, this anxiety can be transformed into excitement and motivation. By learning to
control your body's stress response through techniques like deep breathing and
visualization, you can step onto the dance floor with confidence and poise. Imagine
stepping onto the stage, your heart pounding with anticipation, but instead of paralyzing
fear, you feel a surge of energy that propels you into a captivating performance.
Dance and health behaviors are intricately linked. What you eat, how you hydrate, the quality
of your sleep, and your ability to manage stress all play pivotal roles in your dance journey.
30

31. HEALTH BEHAVIORS FOR PERFORMANCE ENHANCEMENT
A. Nutritional Impact on Dance Performance
During physical activity assessments in dance, your body's nutritional status plays a critical
role. If you've properly fueled yourself with a balanced meal containing carbohydrates,
proteins, and healthy fats, your energy levels will be optimal. You'll find it easier to execute
demanding dance routines, maintain proper posture, and endure longer without fatigue.
Conversely, inadequate nutrition can lead to muscle cramps, weakness, and an overall
subpar performance. So, before your assessment, consider your nutrition as your secret
weapon for dance success.
B. Sleep's Influence
When it comes to physical activity assessments in dance, the
quality and duration of your sleep can make or break your
performance. A well-rested body and mind are more agile,
alert, and focused. You'll be able to remember intricate
choreography, adapt to changes in tempo or style, and
showcase your skills effectively. On the flip side, sleep
deprivation can impair your memory, coordination, and
reflexes, hindering your ability to excel in dance performance.
Think of sleep as the rehearsal your brain needs to master the
dance moves it will perform during assessments.
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32. C. Stress Management and Performance in Dance Assessments
Physical activity assessments often come with a certain level of pressure. How you manage
this stress can significantly impact your performance. Effective stress management
techniques can help you stay calm under pressure, ensuring that you showcase your true
abilities. On the contrary, unmanaged stress can lead to nervousness, muscle tension, and
a shaky performance. By practicing relaxation techniques and embracing the excitement of
the assessment, you can dance with confidence and demonstrate your skills with grace.
Our health behaviors, including eating habits, sleep patterns, and stress management, are
intricately woven into the fabric of dance. These behaviors not only influence your dance
performance, but also have broader implications for your overall health and well-being. As
you embark on your dance journey and prepare for physical activity assessments, remember
that taking care of your body and mind is key to unlocking your full potential as a dancer.
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33. Check Your Understanding
A. Multiple Choice. Answer the following multiple-choice questions based on the lesson
discussion. Choose the correct answer.
1. What is a significant health challenge in the Philippines, leading to illness and
mortality, and prompting the promotion of regular physical activity like dance as
a preventive measure?
a. non-communicable diseases (NCDs)
b. fast food consumption
c. lack of sleep
d. sedentary lifestyle
2. Which nutrient is considered the primary energy source for dancers?
a. proteins
b. fats
c. carbohydrates
d. vitamins
3. How does sleep quality influence dance assessments?
a. It impairs memory.
b. It enhances focus and reflexes.
c. It reduces agility and coordination.
d. It has no impact on performance.
4. What role does effective stress management play in dance assessments?
a. It leads to nervousness and shaky performances.
b. It helps dancers stay calm under pressure.
c. It increases muscle tension.
d. It has no impact on performance.
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34. B. Write TRUE if the statement is a correct and FALSE if it is not.
1. Proper nutrition is vital for dancers, as it provides the energy and nutrients
needed for sustained performance.
2. Dehydration can lead to muscle cramps and reduced dance performance.
3. Quality sleep plays a significant role in ensuring that both the body and mind are
prepared for dance.
4. Health behaviors, including nutrition, hydration, sleep quality, and stress
management, significantly impact dance performance and overall well-being.
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35. Block and Tackle!
PSYCHOMOTOR ACTIVITY
Group Activity: Open Discussion
Within your group, share one behavior you believe hinders your active participation in dance
or any physical activities. Write it down, including the potential benefits you can gain by
addressing that behavior. (Maximum score is 5 points for each column)
Health Behavior for Better Dance Performance
Behavior to Address
(e.g., nutrition, sleep, stress
management)
Impact on Engagement
(e.g., improving nutrition)
Benefits to Gain
(e.g., improved energy, better endurance)
Winning Moments
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36. Lesson 4: Dance Performance and Safety
"Movement is a medicine for creating change in a person's physical, emotional,
and mental states."
– Carol Welch
Movement is a powerful tool for improving your physical
well-being and safety during physical activities. Dancing, in
particular, goes beyond being an art form; it optimizes your
body's energy systems for safer and better performance.
With a rich history spanning centuries, dance has been a
universal source of joy, expression, and exercise. Its principles
extend to practical use in various physical activities, from sports to daily tasks.
At the end of this lesson, you should be able to
● understand how dancing can make your body perform better and safer,
● enumerate ways to keep safe while dancing,
● identify barriers to physical activity, and
● assess dietary choices and physical activity readiness.
● Assess your own health-related fitness, identify barriers to physical activity, and evaluate
your diet for better heal
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37. Let’s Warm Up!
Activity Title: Picture Exploration
Instructions: Look at the pictures given below and analyze it how each relates to dance.
1.
2.
3.
4.
5.
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38. Learn about It
OPTIMIZING ENERGY SYSTEM FOR SAFE AND IMPROVED PERFORMANCE
The Role of Dancing in Performance Enhancement
Dancing is not only an artistic form of expression, but
also a powerful tool for optimizing the body's energy
systems to ensure safe and improved performance.
Whether you're a professional dancer or someone who
enjoys dancing as a recreational activity, understanding
how dance impacts your physical well-being is essential.
Dance engages various energy systems within the body, primarily the aerobic and anaerobic
systems. These systems provide the necessary fuel to perform dance movements effectively.
● Aerobic System: When you dance, especially in styles that involve continuous and
rhythmic movements like jazz or contemporary dance, your body predominantly relies
on the aerobic energy system. This system utilizes oxygen to produce energy, making it
highly efficient for prolonged activities. Dancing aerobically helps improve
cardiovascular fitness, ensuring that your heart and lungs efficiently deliver oxygen to
your muscles, allowing you to dance for longer durations without fatigue.
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39. ● Anaerobic System: In contrast, dance styles like hip-hop or ballet may require short
bursts of intense movements, relying on the anaerobic energy system. This system
does not rely on oxygen and provides rapid bursts of energy for quick and powerful
movements. Dancing anaerobically can help build muscle strength and explosive
power.
Understanding how different dance styles engage these energy systems allows you to
tailor your training and performance for optimal results. For example, if you aim to
improve your endurance for a contemporary dance routine, focusing on aerobic
conditioning through extended practice sessions will be beneficial. On the other hand, if
you're working on a hip-hop routine that demands explosive moves, incorporating
anaerobic training drills can enhance your performance.
SAFETY MEASURE IN DANCE
Safety is paramount in dance, as it involves intricate movements and physical exertion. To
ensure your well-being while dancing, it's essential to follow safety measures and guidelines.
● Proper Warm-up and Cool-down: Before starting
any dance routine, it's essential to warm up your
muscles to reduce the risk of strains or sprains.
Perform light aerobic exercises and stretches to
prepare your body. After dancing, engage in a
cool-down routine to gradually lower your heart
rate and prevent muscle soreness.
● Proper Footwear: The type of footwear you choose
for dancing can significantly impact your safety. Different dance styles require
specific shoes designed to support your movements. For instance, ballet dancers
wear soft, flexible ballet slippers, while hip-hop dancers opt for sneakers with good
traction. Wearing appropriate footwear not only enhances your performance but
39

40. also reduces the risk of slips, falls, and injuries.
● Safe Dance Environment: The dance floor should be clean, well-maintained, and
free of obstacles. Any objects, props, or debris on the dance floor can pose safety
hazards. It's crucial to practice in a safe environment to avoid accidents.
● Proper Technique: Learning and practicing proper dance techniques under the
guidance of a qualified instructor is essential. Incorrect movements can strain
muscles, ligaments, and joints, leading to injuries. Understanding the biomechanics
of dance and ensuring that your technique is sound is crucial for injury prevention.
● Hydration and Nutrition: Staying hydrated and maintaining a balanced diet are
fundamental for dance safety. Dehydration can lead to muscle cramps and
dizziness, while poor nutrition can result in fatigue and reduced performance. It's
important to drink water regularly during dance practice and ensure you're fueling
your body with the right nutrients.
● Rest and Recovery: Overtraining is a common cause of dance-related injuries.
Adequate rest and recovery time between dance sessions are essential for
preventing physical and mental burnout. Listen to your body, and don't push
yourself too hard, too fast.
By adhering to these safety measures and being mindful of your body's needs, you can enjoy
the physical and emotional benefits of dance while minimizing the risk of injuries. Remember
that safety is the foundation upon which exceptional dance performances are built.
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41. BARRIERS TO PHYSICAL ACTIVITY AND DIETARY CHOICES
To optimize your energy systems and ensure safe dance
performance, it's vital to address potential barriers to
physical activity and evaluate your dietary choices. These
aspects play a significant role in your overall health and
dance readiness.
A. Barriers to Physical Activity
Barriers to physical activity can hinder your ability to engage in regular dance practice.
Recognizing and addressing these barriers is essential for maintaining an active and
healthy lifestyle. Here are some common barriers to physical activity:
● Lack of Time: Busy schedules, work commitments, and academic responsibilities can
limit the time available for dance practice. To overcome this barrier, consider time
management strategies, such as setting aside dedicated practice hours or integrating
short dance sessions into your daily routine.
● Physical Limitations: Injury, illness, or physical conditions may restrict your ability to
dance safely. Consult with a healthcare professional or physical therapist to determine
suitable dance modifications or rehabilitation plans tailored to your needs.
● Motivation and Confidence: A lack of motivation or self-confidence can deter
individuals from engaging in physical activity. Setting realistic goals, finding a supportive
dance community, or working with a dance coach can boost motivation and
self-esteem.
● Environmental Factors: Environmental factors like inclement weather or limited
access to suitable dance facilities can pose challenges. Exploring indoor dance studios,
online classes, or adapting dance routines to smaller spaces can help overcome these
barriers.
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42. ● Financial Constraints: The cost of dance classes or equipment can be a barrier for
some individuals. Look for affordable or community-based dance programs, seek
financial assistance, or explore free online resources to make dance more accessible.
B. Dietary Choices
Your dietary choices directly impact your energy levels, performance, and overall health.
Here's how you can assess and optimize your diet for dance:
● Balanced Nutrition: Ensure your diet
includes a balance of carbohydrates,
proteins, healthy fats, vitamins, and
minerals. Carbohydrates provide energy
for dance practice, while proteins
support muscle repair and growth.
● Nutrient-Rich Foods: Choose nutrient-dense foods like whole grains, fruits, vegetables,
lean proteins, and healthy fats. These foods provide essential nutrients that support
overall health and dance performance.
● Limit Processed Foods: Minimize the consumption of processed and sugary foods, as
they can lead to energy spikes and crashes. Opt for natural, whole-food alternatives to
sustain energy levels.
● Food Sensitivities: Be mindful of any food sensitivities or allergies that may affect your
digestion or energy levels. Avoid foods that trigger adverse reactions.
● Hydration: Staying well-hydrated is crucial for dance performance. Dehydration can
lead to muscle cramps and reduced endurance. Drink water regularly throughout the
day and increase your fluid intake during dance sessions.
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43. ● Meal Timing: Consider the timing of your meals concerning dance practice. It's
advisable to have a light meal or snack at least 1-2 hours before dancing to provide
energy. After practice, consume a meal that includes both carbohydrates and proteins
to aid recovery.
● Portion Control: Pay attention to portion sizes to avoid overeating, which can lead to
discomfort during dance. Eating smaller, balanced meals and snacks throughout the
day can help maintain steady energy levels.
By addressing potential barriers to physical activity and making informed dietary choices, you
can optimize your energy systems, enhance dance performance, and maintain overall health.
Remember that a well-rounded approach to dance readiness encompasses not only physical
training but also nutrition and self-care.
Physical Activity Readiness Assessment
Before engaging in any physical activity, including
dance, it's crucial to assess your readiness to
ensure safety and maximize the benefits.
Here are some considerations:
1. Medical History: Review your medical history and identify any existing medical
conditions or injuries that may affect your ability to participate in dance. Consult with a
healthcare professional if necessary.
2. Physical Limitations: If you have physical limitations, such as joint problems or chronic
illnesses, discuss these with a healthcare provider or physical therapist. They can
recommend modifications or exercises tailored to your needs.
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44. 3. Fitness Level: Assess your current fitness level to determine the intensity and duration
of dance sessions that are appropriate for you. Beginners should start with less intense
routines and gradually progress.
4. Nutrition and Hydration: Ensure that you are adequately hydrated and have
consumed a balanced meal or snack before dancing. Dehydration and low energy levels
can affect your readiness.
5. Rest and Recovery: Consider your rest and recovery periods between dance sessions.
It's essential to allow your body to recover to prevent overuse injuries.
Understanding how dance can enhance your performance and safety, identifying barriers to
physical activity, assessing dietary choices, and evaluating your health-related fitness and
physical activity readiness are key steps in your dance journey. By applying this knowledge,
you can optimize your energy systems, reduce the risk of injuries, and enjoy the numerous
physical and mental benefits that dance has to offer.
44

45. Check Your Understanding
Instructions: Answer the following multiple-choice questions based on the lesson discussion
about optimizing energy systems for safe and improved performance in dance.
1. Which energy system primarily utilizes oxygen to produce energy?
a. aerobic system
b. anaerobic system
c. endurance system
d. lactic acid system
2. In dance styles that involve continuous and rhythmic movements, such as jazz or
contemporary dance, which energy system is predominantly used?
a. aerobic system
b. anaerobic system
c. lactic acid system
d. isometric system
3. What type of movements typically rely on the anaerobic energy system in dance?
a. slow and controlled movements
b. continuous and rhythmic movements
c. short bursts of intense movements
d. static and stationary poses
4. How can understanding the engagement of different energy systems in dance benefit a
dancer?
a. It helps them choose the right dance attire.
b. It allows them to dance longer without fatigue.
c. It improves their sense of rhythm.
d. It helps them memorize choreography.
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46. 5. What is one crucial safety measure in dance to reduce the risk of strains or sprains?
a. wearing jewelry during practice
b. skipping warm-up exercises
c. performing light aerobic exercises before dancing
d. dancing on an uneven floor
6. Why is it important for dancers to wear appropriate footwear?
a. to make a fashion statement
b. to match the color of their costume
c. to reduce the risk of slips, falls, and injuries
d. to make dancing more challenging
7. What role does hydration play in dance safety?
a. It helps dancers lose weight.
b. It can lead to muscle cramps.
c. It reduces the need for warm-up exercises.
d. It increases the risk of accidents.
8. What is a potential barrier to physical activity mentioned in the lesson?
a. regular practice sessions
b. suitable dance footwear
c. lack of motivation
d. balanced nutrition
9. Why is it advisable to have a light meal or snack 1-2 hours before dancing?
a. to avoid eating altogether
b. to provide energy for dance practice
c. to increase the risk of discomfort
d. to improve sleep quality
10. What should dancers consider regarding portion control in their diet?
a. Overeating is encouraged to build muscle.
b. Eating large meals is better than smaller, frequent meals.
c. Pay attention to portion sizes to avoid discomfort during dance.
d. Ignore portion sizes as they are not relevant to dance performance.
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47. Block and Tackle!
PSYCHOMOTOR ACTIVITY
Group Activity: Dance Safety Reminders
As a group, create a list of safety reminders for dancing to ensure that we have a safe and
enjoyable experience. For each safety reminder listed, provide reason/s why it is important.
List as may as you can. Use the given table below. (Maximum score is 10 points for each
column)
Dance Safety Reminders
Do’s Dont’s Reason/s
Winning Moments
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48. Go the Distance!
Students will perform the given task as their final output.
Goal: Create a dance festival with the theme “Dance with a Purpose” showcasing its history
and nature.
Role: You are a choreographer for the Cultural Center of the Philippines.
Audience: School board, parent’s representative, and students
Situation: The Cultural Center of the Philippines is promoting its program that aims to foster
cultural sensitivity through dancing. You, as a choreographer, will show the history of dance
through a dance concert performance.
Product/Performance and Purpose: You will create a dance concert showing the evolution
of dance and its benefits
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49. Standard and criteria for success: Your output will be scored using the following rubric.
Criteria
Beginning
(0-12
points)
Developing
(13-16
points)
Accomplishe
d (17-20
points)
Score
Unity
The phrases of the dance are
coherent and flow smoothly
Continuity & Development
Phrase of the dance are
organized
Variety & Contrast
The dance shows changing of
direction, use of energy, and
timing of a movement phrase
Transition
Makes the logical progression of
the dance flow smoothly
Repetition
Gives emphasis and significance
Climax
Apex of energy
Total Score:
49

50. Self-Check
Using the chart below, assess your understanding of the lesson discussed. Put a check mark
(∕) before each statement that describes your skills, attitudes, and feelings during and after
doing the activities in this unit.
Check I can…
Trace the origin or history of dance.
Describe the nature and styles of types of dances.
Explain the benefits of dance in relation to our health.
Enumerate ways in keeping oneself safe while dancing.
Reflect
I find __________________________ the most interesting because ______________________.
I got ____ checks because _______________________________________________________.
I need to improve on _______________________because _____________________________.
I need to practice _________________________ because _____________________________.
I plan to _____________________________________________________________________.
50

51. Wrap-Up
51

52. Bibliography
Aparanto, Conrado A., et al., 2017, Physical Education and Health Volume II. Quezon City: Rex
Printing Company, Inc.
Bremer, Zoe. 2013. US National Library of Medicine. May 15. Accessed February 28, 2018.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2034191/citedby/.
Eisa Jocson." Art Fair Philippines. Accessed July 24, 2023.
https://artfairphilippines.com/afp2023/projects2.php?id=9.
Giselle P. Kasilag, Ballet Manila Archives. Accessed September 22, 2023.
https://balletmanilaarchives.com/home/2019/12/18/honoring-a-young-mans-growing-le
gacy-in-dance.
Unknown. 2017. World Health Organization. October. Accessed February 28, 2018.
http://www.who.int/features/2017/thailand-physical-activity/en/.
Unknown. 2018. WikiMedia Commons. February 23. Accessed March 1, 2018.
https://commons.wikimedia.org/wiki/File:Liza_Macuja-Elizalde_launches_Art_2_Art.jpg.
52

53. Answers to Check Your Understanding
Lesson 1: The Evolution of Dance
A. What historical period of dance is being described?
1. Ancient Greek
2. Dark Ages
3.
4. 15th
-16th
century
B. Pick a dance you are interested to learn and explain why you are interested in it.
Lesson 2: Dancing Is Fun and Healthy
A.
1. Physical
2. Cultural
3. Social
B.
1. True
2. True
3. True
Lesson 3: Dancing for Health and Fitness
A. B.
1. a. 1. True
2. c. 2. True
3. b. 3. True
4. b 4. True
Lesson 4: Dancing for Health and Safety
1. a 2. a
3. c 4. b
5. c 6. c
7. b 8. c
9. b 10. c
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54. Glossary
Aesthetic: It is about dealing with the beautiful, artistic value.
Balance: The ability to maintain a stable position while performing movements.
Body Image: A person's perception and attitude towards their own body's appearance.
Bone Density: The measure of the amount of minerals in bones, essential for bone strength.
Cardiovascular Fitness: The ability of the heart and lungs to supply oxygen to muscles during
exercise.
Coordination: The ability to move different parts of the body smoothly and efficiently.
Civilization: It is a condition that exists when people have developed effective ways of
organizing society and care about art, science, etc.
Electrolytes: Minerals like sodium and potassium that are essential for muscle and nerve
function.
Fitness: It is the quality of the state of fitness.
Flexibility: The range of motion in joints and muscles.
Interpersonal Relationships: Relationships and connections between individuals.
Meditation: A practice of training the mind to achieve a state of mental clarity and emotional
calm.
Mindfulness: A mental state achieved by focusing one's awareness on the present moment.
Mobility: It is the capability of moving or being moved.
Noble: It refers to the features everyone admires.
Self-Actualization: The realization of one's full potential and self-fulfillment.
Strength Training: Exercises aimed at building and toning muscles.
Therapy: It is the treatment of physical or mental illnesses.
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