WHAT IS HEALTH FITNESS

- Health Fitness is a state of well-being that enables individuals to perform sports,

occupational tasks, and daily activities with optimal performance, endurance, and
strength.
- It involves managing factors such as disease prevention, fatigue, stress, and reducing
sedentary behavior

COMPONENTS OF HEALTH FITNESS

Cardiorespiratory Fitness: This relates to your body’s ability to take in and utilize
oxygen efficiently. It’s crucial for overall health and quality of life.

Musculoskeletal Fitness: Includes muscle strength, endurance, and power.-Refers to

the range of motion in your joints.
- Determines your ability to stay steady and avoid falls.
- Measure how quickly you can move.

BENEFITS OF HEALTH FITNESS

1. Improved Cardiovascular Health:

• Regular exercise strengthens your heart and improves blood circulation.
• Reduced risk of heart disease, hypertension, and stroke.

2. Enhanced Strength and Endurance:

• Fitness training increases muscle strength and endurance.
• You’ll find everyday tasks easier and have more energy throughout the day.

3. Weight Management:
• Physical activity burns calories and helps maintain a healthy weight.
• Combined with proper nutrition, fitness supports weight loss or maintenance.

4. Better Bone Health:

• Weight-bearing exercises (like walking or weightlifting) promote bone density.
• Reduced risk of osteoporosis and fractures.

5. Stress Reduction:
• Exercise releases endorphins, improving mood and reducing stress.
• It’s a natural way to combat anxiety and depression.

6. Improved Sleep Quality:

• Regular physical activity promotes better sleep patterns.
• You’ll wake up feeling refreshed and ready for the day.

7. Enhanced Flexibility and Balance:

• Stretching and balance exercises improve joint mobility and stability.
• Reduced risk of falls and injuries.
8. Boosted Immune System:
• Regular exercise enhances immune function.
• You’ll be better equipped to fight off infections.

9. Social Interaction:
• Group fitness classes or team sports provide social connections.
• Improved mental health through social engagement.

10. Longevity and Quality of Life:

• Active individuals tend to live longer and enjoy a higher quality of life.

PHYSICALFITNESS

- Physical fitness is a state of health and well-being and, more specifically, the ability
to perform aspects of sports, occupations, and daily activities. Physical fitness is
generally achieved through proper nutrition, moderate- vigorous physical exercise,
and sufficient rest along with a formal recovery plan.
- It's a state of well-being that allows individuals to feel, look, and perform at their
best in all aspects of life, regardless of age.

COMPONENTS OF PHYSICAL AND HEALTH FITNESS

Health-Related Components

Cardiorespiratory Endurance: This refers to the ability of the heart, lungs, muscles,
and tissues to utilize oxygen efficiently during sustained physical activity. It's
essential for activities like walking, running, dancing, and climbing stairs.

Muscular Strength: This component measures the maximum force a muscle

can exert in a single effort. It's crucial for performing daily tasks like carrying
groceries, lifting objects, and maintaining good posture.

Muscular Endurance: This refers to the ability of a muscle or group of muscles to

exert force repeatedly over a period of time. It's important for activities that require
sustained effort, like running, swimming, and cycling.

Flexibility: This component refers to the range of motion at a joint. It helps prevent
injuries, improve posture, and enhance overall movement efficiency.

Body Composition: This refers to the ratio of lean body mass (muscle, bone, and
water) to body fat. A healthy body composition is essential for maintaining a healthy
weight, reducing the risk of chronic diseases, and improving overall fitness.

Skill-Related Components

Speed: This refers to the ability to move quickly over a short distance. It's crucial for
sports like sprinting, swimming, and tennis.
Agility: This refers to the ability to change direction quickly and efficiently. It's
important for sports like basketball, soccer, and dance.

Balance: This refers to the ability to maintain equilibrium while stationary or moving.
It's essential for activities like skiing, surfing, and yoga.

Coordination: This refers to the ability to use different body parts together smoothly
and efficiently. It's crucial for sports like golf, baseball, and gymnastics.

Reaction Time: This refers to the time it takes to respond to a stimulus. It's important
for activities like driving, playing video games, and participating in combat sports.

BENEFITS OF PHYSICAL FITNESS-IMPROVED

CARDIOVASCULAR HEALTH
-Regular exercise strengthens the heart muscle, improves blood circulation, and
lowers blood pressure. This reduces the risk of heart disease, stroke, and other
cardiovascular problems.

WEIGHT MANAGEMENT
- Exercise helps burn calories and build muscle mass, which can contribute to
weight loss or maintenance

IMPROVED MENTAL HEALTH

- Exercise releases endorphins, which have mood-boosting effects and can help
reduce stress, anxiety, and depression

ENHANCED SLEEP QUALITY

- Regular exercise can improve sleep quality and duration by promoting relaxation
and reducing stress.

INCREASE ENERGY LEVEL

- While it may seem counterintuitive, exercise can actually increase energy levels by
improving cardiovascular function and boosting metabolism.

STRONGER BONES AND MUSCLES

- Exercise helps build and maintain bone density, reducing the risk of osteoporosis. It
also strengthens muscles, improving mobility and balance.-

IMPROVED IMMUNE FUNCTION

- Exercise can help boost the immune system by increasing white blood cell
count and improving circulation.

REDUCED RISK OF CHRONIC DISEASES

- Regular exercise has been linked to a reduced risk of developing chronic diseases
such as type 2 diabetes, heart disease, stroke, and some types of cancer. Achieving
and maintaining physical fitness requires a consistent and personalized approach.
Here are some key steps:

• Set Realistic Goals: Start with small, achievable goals and gradually increase the
intensity and duration of your workouts as you progress.

• Choose Activities You Enjoy: Find activities that you find enjoyable and
motivating, as this will make it more likely that you'll stick with your fitness routine.

• Choose Activities You Enjoy: Find activities that you find enjoyable and
motivating, as this will make it more likely that you'll stick with your fitness routine.

• Consult a Professional: If you're new to exercise or have any health concerns,

consult a healthcare professional or certified personal trainer to create a safe and
effective workout plan.

• Listen to Your Body: Pay attention to your body's signals and rest when needed.
Pushing yourself too hard can lead to injury or burnout.

• Stay Consistent: Consistency is key to achieving and maintaining physical fitness.

Aim for at least 30 minutes of moderate intensity exercise most days of the week.

• Fuel Your Body: Proper nutrition is essential for supporting your fitness
goals. Eat a balanced diet

HEALTH FITNESS IN DANCERS

CARDIOVASCULAR ENDURANCE
- The ability of the heart, lungs, and blood vessels to deliver oxygen to the body
during sustained physical activity. Crucial for dancers to maintain high cardiovascular
endurance due to repetitive movements and extended periods of dancing. Essential for
dance forms that involve continuous motion and endurance.

FLEXIBILITY
- Flexibility is the ability of muscles and joints to move through their full range of
motion.
- Flexibility is vital for dancers to execute various movements required in dance, such
as splits, high kicks, and other stretches.

STRENGTH
- Strength is the ability of muscles to exert force.
- Dancers need strong core and lower body muscles to support their bodies during
jumps, spins, and other demanding movements.

BALANCE AND COORDINATION

- Balance and coordination are the abilities to maintain balance and equilibrium.

NUTRITION
- Nutrition is the intake of essential nutrients to fuel the body. Proper nutrition is
necessary to maintain energy levels and achieve and maintain the right body weight.
MENTAL HEALTH
- Mental health involves emotional and psychological well-being success.

RECOVERY
- Recovery is the process of allowing the body to rest and repair after intense activity.
- Adequate rest and proper recovery techniques are essential to prevent overuse
injuries.

BENEFITS OF HEALTH FITNESS FOR DANCERS

1. Enhances Strength and Balance: Dance engages muscles from all directions,
improving strength and balance. Unlike linear exercises, dance works your body in
lateral and rotational planes, leaving no muscle behind.

2. Gentle on Joints: Many dance forms, like ballroom, accommodate various fitness
levels. They’re suitable for people with limited mobility or chronic health conditions,
making them gentle on joints. Dancers, whether professional or recreational,
experience a multitude of health benefits from their rhythmic movements.

3. Improves Cardiovascular Health: Dancing gets your heart pumping, aligning

with health guidelines. It’s a delightful cardio workout that challenges your heart rate
and enhances overall cardiovascular fitness.

4. Promotes Bone Strength: Weight-bearing dance steps maintain and build bone
density, crucial for overall health and preventing osteoporosis.
Tips: If you’re a dancer like me and doing the cha-cha, ballet, or hip-hop, keep
grooving, it’s a symphony of wellness!

5. Boosts Cognitive Performance: Dancing isn’t just for the body; it’s a brain-
boosting activity too. Research suggests that dance can maintain and enhance
cognitive abilities as we age.

6. Aids Weight Management: The dynamic movements in dance contribute to

calorie burn, helping with weight loss or maintenance.

HEALTH FITNESS OF ATHLETES

-Athletes require a high level of physical fitness to perform at their best. Their fitness
is typically assessed through several key components, each contributing to overall
health and performance.

Here are the main components of health-related fitness for athletes:

1. Cardiovascular Endurance
• The importance of diversity in physical activities: Emphasizes the benefits of
engaging in various forms of physical exercise, such as aerobics, weightlifting, and
swimming.
• Enhancing performance through diverse workout routines: Discusses how
incorporating different types of exercises like cycling and weight training can
improve overall performance and physical fitness.

2. Muscular Strength
• The maximum force a muscle can exert in a single contraction is termed as muscular
strength. Muscular strength is crucial for improving performance in various physical
activities, such as sports, weightlifting, and resistance training. It plays a vital role in
enhancing power and endurance.

3. Muscular Endurance
• The ability of a muscle or muscle group to perform repeated contractions over time
without becoming fatigued.
• Importance: Muscular endurance is vital for sports that involve prolonged physical
activity, such as rowing, soccer, and basketball. It helps athletes maintain
performance levels throughout the game.

4. Flexibility
• Full range of motion is crucial for flexibility and joint health.
• Flexibility is essential for daily activities and sports performance.
• Stretching exercises, yoga, and Pilates improve flexibility and joint health.
• Regularly incorporating these activities reduces the risk of injuries.
• Prioritize flexibility training with strength and cardiovascular workouts for a well-
rounded fitness regimen.

5. Body Composition
• The ratio of adipose tissue to muscle mass is crucial for athletes as it directly
impacts their performance. Variations in body composition, such as higher adiposity,
lower muscle density, and different physiological adaptations, can significantly
influence athletic abilities. For instance, marathon runners tend to benefit from a more
streamlined physique.

BENEFITS OF HEALTH FITNESS IN ATHLETES

1. Improved Performance: High levels of fitness enhance an athlete's ability to

perform at their best.

2. Injury Prevention: Strong muscles, flexible joints, and good cardiovascular health
reduce the risk of injuries.

3. Faster Recovery: Fit athletes recover more quickly from intense training sessions
and competitions.

4. Mental Health: Regular physical activity improves mood, reduces stress, and
enhances cognitive function.
 GENERAL TIPS IN ATHLETES

Nutrition Matters: Sports nutrition isn’t just about eating well; it’s a strategic
approach that optimizesathletic performance. Consider the following:
• Ensure your calorie intake meets the demands of your sport and your body’s unique
requirements.
• Pay attention to protein, carbohydrates, and healthy fats. These fuel your workouts
and aid in recovery.

Micronutrients: Vitamins and minerals play a vital role in overall health and
performance.

Hydration: Stay well-hydrated to support muscle function and recovery.

A MODIFIED BEHAVIOR PLAN FOR ATHELETES AND DANCERS

A modified behavior plan is a structured approach designed to help athletes and
dancers improve their performance and achieve their goals by identifying and
changing specific behaviors. It’s like a personalized training program for their mental
game, focusing on building positive habits and eliminating negative ones.

FOR ATHLETES
Target Behavior: Improving composure and decision-making under pressure.

Goal: To maintain a calm and focused demeanor during games, leading to fewer
mistakes and better decision-making.

INTERVENTION
Positive Reinforcement: The coach could give the player praise and encouragement
for demonstrating composure during practice drills and games. They could also offer
a small reward for achieving a certain number of consecutive successful passes under
pressure.

Feedback Strategies: The coach could use video analysis to show the player specific
situations where they lost their composure and provide constructive feedback on how
to maintain focus and make better choices.

Behavior Modification Techniques:

Habit Stacking: The player could practice mindfulness exercises or breathing
techniques right before entering the game.
Setting Timers: The player could set a timer for 10 minutes each day and practice
visualizing themselves staying calm and making good decisions under pressure.

Eliminating Distractions: The player could practice in a quiet environment with

minimal distractions, focusing solely on their mental game.

Focusing on One Goal at a Time: The player could focus solely on improving their
composure and decision-making, rather than trying to improve multiple aspects of
their game simultaneously.

FOR DANCERS
Dancers face unique challenges related to memory, precision, and stage presence. A
modified behavior plan can help them overcome these hurdles and improve their
overall performance.

Target Behavior: Improving memory and recall of dance routines.

Goal: To accurately perform a new routine without mistakes within two weeks.

INTERVENTIONS:
Positive Reinforcement: The dance instructor could give the dancer praise and
encouragement after each successful rehearsal of a section. They could also offer a
small reward like a sticker or a special dance class privilege for achieving a certain
number of consecutive successful rehearsals.

Feedback Strategies: The instructor could use video analysis to show the dancer
specific areas where they need to improve their memory, such as focusing on
transitions or remembering specific steps. They could also provide constructive
feedback on the dancer’s progress during practice.

Behavior Modification Techniques:

Habit Stacking: The dancer could practice the choreography right after their warm-
up routine every day.

Setting Timers: The dancer could set a timer for 15 minutes each day and practice
the choreography exclusively during that time.

Eliminating Distractions: The dancer could practice in a quiet environment with

minimal distractions.

Focusing on One Goal at a Time: The dancer could focus solely on improving their
memory of the routine, rather than trying to learn new steps at the same time.

FOOD IN TAKE RECOMMENDATIONS (ATHLETES AND DANCERS)

Athletes and dancers have unique nutritional needs to support their intense physical
activities. Here are some general recommendations:
FOOD TO CONSUME IN ATHLETES
Carbohydrates: Essential for energy. Aim for 3 to 10 grams per kilogram of body
weight per day.

Proteins: Important for muscle repair and growth. Consume 1.2 to 2.0 grams per
kilogram of body weight per day.

Fats: Should make up 20% to 35% of total daily calories.

Hydration: Drink plenty of fluids before, during, and after exercise to stay hydrated.

Vitamins and Minerals: Ensure a balanced intake of vitamins and minerals through a
varied diet.

FOOD TO CONSUME IN DANCER

Pre-Activity Nutrition: Eat a meal 24 hours before practice and a snack 30-60
minutes before.

Nutrient-Dense Foods: Focus on fruits, vegetables, whole grains, lean proteins, and
low-fat dairy.

Balanced Meals: Include a mix of carbohydrates, proteins, and fats. For example,
oatmeal with yogurt and fruit for breakfast.

Frequent Snacks: Have small, healthy snacks between meals to maintain energy
levels.

Hydration: Drink water regularly, especially before and after practice.

FOOD TO AVOID BY DANCER AND ATHLETES

Processed Foods: Examples: Fast food, chips, sugary cereals, and processed meats.
Downside: High in unhealthy fats, sugar, and preservatives that can lead to fatigue
and inflammation.

Excessive Caffeine: Examples: Coffee, energy drinks, and some pre-workout

supplements.
Downside: May lead to dehydration and anxiety, affecting focus and performance.

FOOD TO AVOID BY ATHELETES AND DANCER

High-Sodium Foods:
• Examples: Canned soups, processed cheese, and salty snacks.
• Downside: Can cause bloating and
hypertension, affecting agility and performance.

Fried and Fatty Foods:

• Examples: French fries, fried chicken, and greasy fast food.
• Downside: Heavy on the stomach and may
result in sluggishness and low energy levels.
 GENERAL TIPS
Portion Control: Be mindful of portion sizes to avoid overeating or feeling too heavy
during performances.

Meal Timing: Eat the right foods 1-2 hours before rehearsals or performances to
ensure you have enough energy.

Post-Workout Meals: Make sure to consume a protein-rich meal within 30 minutes

after training to aid in muscle recovery.

Avoid Fad Diets: Stick to balanced, nutrient-rich foods rather than diets that exclude
major food groups.

Consult Professionals: Seek advice from registered dietitians or sports nutritionists

for personalized plans.

Unit 2- Development of Health-Related Fitness through learning Philippine Folk

Dances.

This are the health related fitness that are most likely to improve in performing Folk
Dances.

1. Cardiovascular Endurance - Folk dances often involve continuous movement,

rhythm, and varying intensities that can elevate the heart rate. Regular participation in
these dances can improve cardiovascular endurance, helping to strengthen the heart
and increase lung capacity. For instance, dances like the Tinikling or Singkil involve
quick steps and sustained activity, which are great for cardiovascular health.

2. Muscular Strength and Endurance - Many Philippine folk dances require the use
of various muscle groups, which helps in developing muscular strength and
endurance. For example, dances such as the Pandanggo sa Ilaw (where dancers
balance oil lamps) or the Itik-Itik (which involves squatting and various leg
movements) help in strengthening lower body muscles and improving core stability.

3. Flexibility- Folk dances often include a range of movements that require flexibility.
The traditional Kapa Malong-Malong dance involves stretching and extending
movements that enhance flexibility, particularly in the hips, legs, and arms. Regular
practice can improve joint range of motion and muscle elasticity.

4. Balance and Coordination - The intricate footwork and body movements in

dances like Maglalatik and Binasuan (where dancers balance glasses of water on their
heads) help in improving balance and coordination. These dances require precise
movements and spatial awareness, which enhance motor skills and body control.

6. Mental Health and Cognitive Benefits- Engaging in folk dances also has
psychological benefits. Learning complex steps and routines stimulates cognitive
functions such as memory and concentration. The social aspect of dancing in groups
fosters community, reduces stress, and promotes a sense of belonging and well-being.
7. Cultural Appreciation and Social Engagement - Participating in Philippine folk
dances provides an opportunity to connect with cultural heritage. This connection
fosters a sense of identity and pride. Additionally, dancing with others in a communal
setting enhances social interaction, which is beneficial for emotional health.

8. Weight Management - The physical activity involved in folk dancing can

contribute to weight management and calorie burning. High-energy dances like the
Subli involve vigorous movements that can be effective for maintaining a healthy
weight when practiced regularly.

Creating an exercise routine involves several key steps to ensure it's effective,
enjoyable, and sustainable. Here’s a basic guide to help you get started:

1. Set Clear Goals

2. Assess Your Current Fitness Level
3. Choose Your Activities
4. Plan Your Routine
5. Warm-Up and Cool Down
6. Track Your Progress
7. Stay Hydrated and Eat Well
8. Listen to Your Body
9. Mix It Up
10. Stay Motivated

Creating an exercise routine involves several key steps to ensure it's effective,
enjoyable, and sustainable. Here’s a basic guide to help you get started:

1. Set Clear Goals

2. Assess Your Current Fitness Level
3. Choose Your Activities
4. Plan Your Routine
5. Warm-Up and Cool Down
6. Track Your Progress
7. Stay Hydrated and Eat Well
8. Listen to Your Body
9. Mix It Up
10. Stay Motivated

Squats: 3 sets of 12-15 reps.

Lunges: 3 sets of 10-12 reps per leg.
Glute Bridges: 3 sets of 12-15 reps.
Core:

Plank: Hold for 30-60 seconds.

Bicycle Crunches: 3 sets of 15-20 reps per side.

Flexibility and Mobility (5-10 minutes)

Static Stretching: Hold each stretch for 20-30 seconds.
Hamstring Stretch
Quadriceps Stretch
Shoulder Stretch
Triceps Stretch
Chest Stretch

Cool Down (5 minutes)

Gentle Cardio: Slow down with walking or light movement.
Deep Breathing: Focus on deep, relaxing breaths to help with recovery.

Tips:
Modify Exercises: Adjust the number of reps or sets based on your fitness level.
Progress Gradually: Increase intensity, weight, or duration over time to continue
improving.
Listen to Your Body: Rest or modify exercises if you feel pain or excessive fatigue.
This routine provides a solid foundation for overall fitness. Adjust it based on your
specific needs, preferences, and fitness goals.

Sample Weekly Schedule

Day 1: Full Body Strength + Cardio

Day 2: Cardio + Flexibility
Day 3: Rest or Active Recovery (e.g., gentle yoga, walking)
Day 4: Strength Training (focus on different muscle groups)
Day 5: Cardio + Core Workout
Day 6: Flexibility and Mobility + Light Cardio
Day 7: Rest

Tips:
Modify Exercises: Adjust the number of reps or sets based on your fitness level.
Progress Gradually: Increase intensity, weight, or duration over time to continue
improving.

Listen to Your Body: Rest or modify exercises if you feel pain or excessive fatigue.

This routine provides a solid foundation for overall fitness. Adjust it based on your
specific needs, preferences, and fitness goals.

Activities/Exercise with 60-70% intensity level.

Cardiovascular Exercise - Cardiovascular exercise, also called aerobic exercise or

“cardio” for short, includes any activity that increases your heart rate and breathing,
sweating and overall blood flow.
1. Brisk Walking - Brisk walking means walking at a pretty good clip, though this
looks different for everyone. For some, that may mean walking at a pace of 4 to 4.5
miles per hour, or the equivalent of a 13- to 15-minute.

2. Swimming is a great workout because you need to move your whole body against
the resistance of the water. Swimming is a good all-round activity because it: keeps
your heart rate up but takes some of the impact stress off your body. builds endurance,
muscle strength and cardiovascular fitness.

3. Eliptical Trainer or Cross-Trainer - Elliptical trainer or cross-trainer is a

stationary exercise machine used to stair climb, walk, or run without causing
excessive pressure to the joints, hence decreasing the risk of impact injuries. For this
reason, people with some injuries can use an elliptical to stay fit, as the low impact
affects them little.

4. Rowing - Rowing is a total-body workout, meaning it will strengthen major muscle

groups in your arms, legs, and core and increase cardiovascular endurance. In short, if
you consistently use the rowing machine, you'll notice that you'll become stronger and
less out of breath. You may even notice some muscle gain.

5. Cycling - Cycling is mainly an aerobic activity, which means that your heart,
blood vessels and lungs all get a workout. You will breathe deeper, perspire and
experience increased body temperature, which will improve your overall fitness level.
The health benefits of regular cycling include: increased cardiovascular fitness.

Strenght training
Strength training (also known as resistance exercise) increases muscle strength by
making muscles work against a weight or force. Resistance exercise is considered a
form of anaerobic exercise.
* Body weight - can be used for squats, push-ups and chin-ups (convenient,
especially when travelling or at work).
* Resistance bands - these provide resistance when stretched. They are portable and
can be adapted to most workouts. The bands provide continuous resistance throughout
a movement.
* Dumbell exercise - an exercising weight; two spheres connected by a short bar that
serves as a handle, exercising weight, free weight, weight, sports equipment used in
calisthenic exercises and weightlifting; it is not attached to anything and is raised and
lowered by use of the hands and arms.

Flexibility and Balance

Flexibility is the ability of a joint or series of joints to move through an unrestricted,

pain free range of motion. Although flexibility varies widely from person to person,
minimum ranges are necessary for maintaining joint and total body health.

Balance training can be defined as a training aimed at improving postural control.

Balance training can be used in different age and patient groups to enhance balance
ability. Examples of specific groups that benefit from balance training include
rehabilitation of sports injuries and fall prevention
* Yoga - Yoga is a physical, mental, and spiritual practice that originated in ancient
India. It encompasses a variety of techniques aimed at improving overall well-being
and achieving a state of harmony. At its core, yoga involves:

Physical Postures (Asanas): These are exercises and poses designed to enhance
flexibility, strength, and balance.

Breath Control (Pranayama): Techniques for regulating the breath to increase

energy, focus, and relaxation.

Meditation (Dhyana): Practices aimed at calming the mind, increasing awareness,

and fostering inner peace.

Ethical Principles (Yamas and Niyamas): Guidelines for living a moral and
disciplined life, which include concepts like non-violence, truthfulness, and
contentment.

Tai Chi (or Taiji) is a traditional Chinese martial art that is known for its slow,
deliberate movements and focus on balance, flexibility, and internal energy. It
combines elements of physical exercise, martial arts, and meditation, and is often
practiced for both its health benefits and its martial applications.

Moderate intensity intervals are a type of workout where you alternate between
periods of moderate exertion and periods of lower intensity or rest. For example, you
might jog at a moderate pace for a few minutes, then walk or rest for a few minutes,
and repeat this cycle. This approach helps improve cardiovascular fitness, endurance,
and can aid in fat loss. The key is to ensure that the intensity during the work intervals
is challenging but sustainable.

Examples:
*Jogging*Slow walk*Warm up*Cool down

Examples of moderate Intensity Exercises

Jump rope
- Jump rope is a popular physical activity that involves swinging a rope over one's
head and jumping over it as it passes. It's a great form of cardio exercise that can
improve cardiovascular health, coordination, and agility.

Step aerobics

- Step aerobics is a high-impact exercise that uses a raised platform to perform various
stepping movements. It's a dynamic workout that combines cardio with strength
training.
Dancing
- Dancing is a form of art and exercise that involves expressing oneself through
movement. It's a diverse activity with various styles, from ballet to hip-hop.
HIGH-INTENSITY INTERVAL TRAINING MODERATE VARIATION

High-Intensity Interval Training (HIIT) with moderate variation refers to a type of

workout that incorporates short bursts of high-intensity exercise followed by periods
of lower-intensity recovery or rest, but with a balanced approach to intensity and
variety.

Circuit training is a workout method where you perform a series of exercises in a

sequence with minimal rest in between. Each exercise targets different muscle groups
or fitness components, making it an efficient way to build strength, endurance, and
cardiovascular fitness. Circuits typically include a mix of strength training, cardio,
and flexibility exercises. They can be customized to suit various fitness levels and
goals, and often involve using body weight, free weights, or equipment like kettlebells
and resistance bands.
Examples:
*Body weight squats-30 seconds
*Push ups-30 seconds
*Jumping Jacks-30 seconds
*Rest-30 seconds
Three times with one minute rest between each circuit.

TIKLOS - refers to a folk dance and social tradition from Panay and Leyte in the
Philippines, where groups of peasants would work together during the day and then
dance to music played on guitars and drums during their lunch break.

The dance is accompanied by flute and guitar music. There are four sections to the
dance with different steps performed by partners facing each other or facing front.
The dance involves heel-toe steps, hops, turns, and jumps as the partners move
through the sequence to the rhythmic music.

Tiklos (also called “pintakasi”) is the Waray equivalent to the “Bayanihan”. Groups
of people work for somebody without hoping for anything in return.

POLKA SA NAYON - ay isang uri ng sinaunang sayaw na nakilala mula sa

probinsya ng Batangas. Sikat ito dahil isa ito sa mga sinasayaw sa mga malalakihang
pagdiriwang tulad ng mga piyesta sa nayon at iba ba.

Ang polka ay hindi nagmula sa isang partikular na nayon.ito ay isang sayaw na

umunlad sa paglipas ng panahon sa ibat ibang mga rehiyon ng Europa. Ang pangalan
na “polka”ay nagmulasa Czech word na “pulka”,na nangangahulugang “Kalahati”.ito
ay tumutukoy sa kalahating hakbang na ginagawa sa sayaw.
Ang polka ay naging popular sa Estados Unidos noong ika-19 ng siglo,nang
dumating ang mga imigrante mula sa Europa.

Ang sayaw ay naging isang mahalagang bahagi ng kultura ng mga imigrante,at ito ay
patuloy na popular sa Estados Unidos hanggang sa ngayon.
Cariñosa is a traditinal philippine folk dance that originated in Panay Island during
the Spanish colonial era. The dance is closely related to spanish dances like the bolero
and jarabe tapatio,introduced by the spaniards. the original costume for carinosa
includes Maria Clara gowns and Barong tagalog symbolizing both nationalism and
Spanish influence .

The traditional dance steps-of Carinosa hold a deep cultural significance within the
filipino community, reflecting the fusion of filipino and spanish cultures. The dance
steps embody the themes of courtship and love and the symbolism of its movements
adds another layer of meaning to the dance.

INRODUCTION TO PHILIPPINE FOLK DANCES

Countries in the world have their own cultures made more colorful, beautiful and
vibrant because of Folk Dances that are reflection of who they are.
Folk Dance is a cultural art form handed down from generation to generations.
It communicates the customs, beliefs, rituals, and occupations of the people of a
region or country.

5 MAJOR CLASSIFICATION OF PHILIPPINE FOLK DANCE

Cordillera Dances - dances reflect rituals which celebrate their daily lives, a good
harvest, health, peace. War and other symbols of living. A people whose way of life
existed long before and Spaniard or other foreigners stepped foot on the Philippines.

BIBAKIIG - acronym for Bontocs, Ifugaos, Benguets, Apayao, Kalinga, Itneg,

Ilonggot, and Gaddang.

Spanish Influenced Dances - dances reflect Christianity, and European art and
culture. Philippine aristocrats created Filipino adaptations of European dances.
Danced by young socialites to the stringed music of the rondalla.

Habanera Botolena is a dance of married couples in Botolan, Zambales.

Pandango Rincoada is a festival dance from the province of Bicol depicting the
happy and contented life of the people.

Muslim Dance - influenced by Malay, Javanese & Middle Eastern traders (Islam),
Uses intricate hand and arm movement the fingers express feelings and emotions.
Uses shimmering costumes.

Some of the dances:

Kinakulangan – among Maranao, is danced with the use
of beautifully decorated umbrella.

Sagayan – is a war dance which

dramatizes the hero-warrior prince.

Asik – is a doll dance for girls.

Pang-alay – from Jolo Sulu, portrays the varied life activities of the people.
Tribal Dance – reflects rituals & animals, belief in “spirits” & shamans’ nature
“anito”. Animal sounds, human singing, indigenous materials. Also known as Ethnic
dances: Ethnic minorities found in different parts of Philippines (T’boli, Bilaan,
manobo, Bagobo, etc.). Intricates craftmanship in metal, clothing, and jewelry.

Rural Dance – reflects the simple life of the people in the barrio, depicts common
work and daily activities of the peasants. Performed in fiestas to honor patron saints,
give tribute to the barrio’s namesake for a good harvest, health, & perseverance.

PHILIPPINE FOLK DANCES AND IT’S ORIGIN

FOLK DANCES DESCRIPTION ORIGIN

Tinikling This famous dance mimics the Folk dance which
movements of the tikling bird, originated during the
as dancers skillfully navigate Spanish colonial era.
between bamboo poles that are
rhythmically tapped together. Tinikling is the only
bamboo dance that has
Spanish influence.
Banga As many as seven or eight pots Originated in the province
are balanced on the heads of of Kalinga of the
maidens as they move to the Mountain Province.
beat of the gangsa, a type of
gong, while they go about their
daily routine of fetching water
while balancing the banga.
Pangalay A traditional dance of the Native to the Badjaos,
Tausug people, characterized Zamboanga del sur.
by intricate hand and arm
movements, resembling the
flow of water and the grace of
birds in flight.
Asik Asik is solo dance performance A Tiruray dance from
portrays an unmarried young Mindanao (Nuru,
woman who tries to gain the Cotabato)
approval and support of her
sultan master. She can dance
for two reasons. The first is to
try to win the heart of her
master and the second is to be
able to make up for a mistake
she has done.

In this dance, the performer

dances and poses in doll like
motions and is dressed with
fine beads, long metal finger
nails, and heavy make-up.
 Singkil A mesmerizing dance that tells A Filipino dance that
the story of a Maranao princess narrates the epic legend of
and her suitor, featuring precise “Darangan” of the
footwork as dancers gracefully Maranao people of
avoid clashing bamboo poles. Mindanao.
Bulaklakan The dance is dedicated to the Name Bulaklakan
Virgin Mary performed widely originates from the
in the month of May as part of numerous flowers that
the celebration of their holy grow in Bulacan.
week.

Cariñosa / Known as the national dance of Originated in Panay Island

Karinyosa the Philippines, Carinosa is a and was introduced by the
flirtatious courtship dance with Spaniards during their
participants using fans and colonization of the
handkerchiefs as props. Philippines.

Pandango sa Ilaw A graceful dance that involves Is a popular dance of grace

balancing oil lamps on the and balance from Lubang
dancers’ heads and hands, Island, Mindoro in the
symbolizing the fishermen’s Visayas region.
celebration after a bountiful
catch.

What is the national dance of the Philippines?

Carinosa is considered the national dance of the Philippines. It is a flirtatious

courtship dance that uses fans and handkerchiefs as props.

What is the significance of Philippine folk dances?

Philippine folk dances are significant because they showcase the diverse culture and
rich history of the country. They also play a vital role in preserving and promoting the
country’s unique cultural heritage.

What is the attire for Philippine folk dances?

The attire for Philippine folk dances varies depending on the specific dance and
region. However, some common elements include the barong tagalog and baro’t
saya for men and women, respectively, as well as the use of traditional accessories
like fans, handkerchiefs, and malongs.

Francisca Reyes-Aquino

Fondly called the “Mother of Philippine Dancing,” Francisca Reyes-Aquino lived a

life dedicated to preserving Filipino heritage through studying and teaching folk
dances. Reyes-Aquino is the first National Artist for Dance.