A slideshow on Philippine Dances and Optimizing Health

1. PHILIPPINE
DANCES

2. Traditional (Folk and Ethnic) Dance
Traditional Filipino dances are deeply rooted in the country's indigenous
cultures and history. These dances often tell stories, express emotions, or
celebrate various aspects of Filipino life.
Nature
Folk dances are characterized by intricate footwork, graceful arm movements,
and vibrant costumes. They often feature themes like courtship, agriculture, or
rituals.
Characteristics
Tinikling involves bamboo poles that are clapped together while dancers step in
and out of them. Singkil narrates the legend of Princess Gandingan as she
avoids falling bamboo traps.
Examples

3. Tinikling Singkil

4. Modern and Contemporary Dance
Modern and contemporary dance in the Philippines often blend traditional
elements with contemporary choreography and styles. These dances are more
experimental and artistic.
Nature
Modern and contemporary dances are characterized by freedom of movement,
abstract storytelling, and a wide range of emotions. They can incorporate
various influences, including ballet and international contemporary dance.
Characteristics
Contemporary Filipino choreographers like Agnes Locsin and Edna Vida
Froilan have contributed significantly to the development of modern dance in
the country. Their works often tackle social issues and personal narratives.
Examples

5. Modern and Contemporary Dance

6. Ballroom (Recreational and Competitive)
Dance
Ballroom dance in the Philippines is a combination of traditional and Western
influences. It is both a recreational and competitive dance form.
Nature
These dances are characterized by intricate footwork, precise timing, and
elegant posture. Filipino ballroom dancers often excel on the international stage.
Characteristics
Ballroom dance includes various styles such as waltz, tango, foxtrot, and cha-
cha.
Examples

7. Waltz Tango

8. Cheer Dance
Cheer dance in the Philippines is primarily a competitive and performance-
based dance form that combines elements of cheerleading and dance.
Nature
Cheer dance routines involve synchronized movements, acrobatics, and
formations. They are often performed by school or university teams during
cheerleading competitions.
Characteristics
The University Athletic Association of the Philippines (UAAP) and the National
Collegiate Athletic Association (NCAA) host annual cheer dance competitions
where schools showcase their creativity and athleticism through elaborate
routines.
Examples

9. Cheer Dance

10. Hip-Hop/Street Dance
Hip-hop and street dance have gained immense popularity in the Philippines,
particularly among the youth. These dance styles originated from urban
communities and have evolved into a dynamic art form.
Nature
Hip-hop and street dance emphasize self-expression, creativity, and individual
style. They often incorporate elements like breaking, popping, locking, and
krumping.
Characteristics
Dance crews and individual dancers from the Philippines have garnered
international recognition in hip-hop competitions like the World Hip Hop Dance
Championship, showcasing Filipino talent on the global stage.
Examples

11. Hiphop/Street Dance

12. Festival Dance
Festival dances in the Philippines are celebratory and often tied to religious or
cultural festivals. They showcase the vibrant culture and traditions of different
regions.
Nature
These dances are characterized by colorful costumes, lively music, and large
groups of participants. They often involve storytelling or reenactments of
historical events.
Characteristics
The Ati-Atihan Festival in Kalibo, Aklan, features dancers in traditional
Visayan attire with painted faces, while the Sinulog Festival in Cebu showcases
graceful and rhythmic movements in honor of the Santo Niño.
Examples

13. Festival Dance

14. OPTIMIZING
ENERGY SYSTEMS

15. 3 Primary Energy System of the Body
The human body relies on three primary energy systems:
• the phosphagen system
• the glycolytic system
• the oxidative system
Each system plays a specific role in providing energy during
different types and durations of physical activity.

16. Phosphagen System
Glycolytic System
(Anaerobic System)
Oxidative System
(Aerobic System)
Duration
Provides rapid energy for
very short bursts of high-
intensity activity (typically
0-10 seconds).
Supplies energy for
moderate to high-intensity
activities lasting from around
10 seconds to several mins.
Supplies energy for low to
moderate-intensity activities
lasting several minutes and
beyond.
Process
Relies on stored creatine
phosphate (CP) and
adenosine triphosphate
(ATP) within muscles.
Involves glycolysis, the
breakdown of glucose or
glycogen, to produce ATP
without requiring oxygen.
Utilizes aerobic metabolism,
which relies on oxygen to
extract energy from
carbohydrates, fats, and, to a
lesser extent, proteins.
Energy
Output
Generates energy quickly
but has limited capacity.
Provides energy less rapidly
than the phosphagen system
but faster than the oxidative
system.
Produces energy at a slower
but sustained rate, making it
the primary system for
endurance activities.
Examples
Used in activities like
sprinting, weightlifting, and
jumping.
Dominant in activities like
short-distance sprints,
weightlifting, and high-
intensity interval training
(HIIT).
Prominent in activities like
long-distance running,
cycling, and swimming.

17. Optimizing Energy Systems
1. Balanced Nutrition
• Carbohydrates are the body's primary source of energy. Consume complex
carbohydrates like whole grains, fruits, and vegetables to provide a steady
supply of glucose for endurance activities.
• Protein helps with muscle repair and growth. Include lean sources of
protein like chicken, fish, and legumes to support muscle function.
• Healthy fats provide a source of energy for low to moderate-intensity
activities. Incorporate sources like avocados, nuts, and olive oil into your
diet.
2. Hydration
• Dehydration can impair performance and affect energy systems. Ensure
proper hydration before, during, and after exercise to maintain fluid
balance.

18. Optimizing Energy Systems
3. Pre-Workout Nutrition
• Consume a balanced meal or snack containing carbohydrates and
proteins 2-3 hours before exercise to provide sustained energy.
• Consider caffeine as a pre-workout supplement to enhance alertness
and endurance, but be cautious with the dosage.
4. Supplementation
• Creatine supplementation can improve performance in high-
intensity, short-duration activities by enhancing the phosphagen
system.

19. Optimizing Energy Systems
5. Interval Training
• Interval training involves alternating between high-intensity and
low-intensity efforts. This approach can help improve both
anaerobic (glycolytic) and aerobic (oxidative) energy systems.
6. Aerobic Conditioning
• Engage in regular aerobic exercises such as running, cycling, or
swimming to enhance the oxidative system's capacity. This system is
essential for endurance sports.

20. Optimizing Energy Systems
7. Strength Training
• Resistance training can improve muscle strength and power,
benefiting the phosphagen and glycolytic systems.
• Focus on compound exercises like squats, deadlifts, and bench
presses to engage multiple muscle groups.
8. Proper Warm-up and Cool-down
• Warming up before exercise increases blood flow, oxygen delivery,
and temperature, which prepares the body for physical activity.
• Cooling down after exercise helps reduce muscle soreness and aids
in the recovery process.

21. Optimizing Energy Systems
9. Rest and Recovery:
• Adequate rest is crucial for optimizing energy systems. Overtraining
can lead to fatigue and increased risk of injury.
• Incorporate rest days into your training schedule and prioritize sleep
to aid in recovery.
10. Periodization
• Periodize your training plan to target specific energy systems at
different times. This approach prevents plateauing and minimizes
the risk of overtraining.

22. Optimizing Energy Systems
11. Monitoring and Feedback
• Use wearable technology, heart rate monitors, or fitness apps to
track and analyze your performance.
• Seek feedback from coaches or trainers to make informed
adjustments to your training program.
12. Mental Preparation
• Develop mental strategies such as visualization, positive self-talk,
and mindfulness to optimize focus and mental endurance during
workouts and competitions.

23. Optimizing Energy Systems
13. Safety
• Prioritize safety by using proper form during exercises to prevent
injuries.
• Gradually increase the intensity and volume of your workouts to
avoid overexertion.

24. Health Behaviors and
Its Impact on Health
and Physical Activity