HOPE 3 -DANCE France in 1661.

Choreographers like Pierre Beauchamp

Dance: A Comprehensive Guide to Health-Enhancing Physical developed standardized techniques and positions.
Activity Opera-Ballets: Dance was integrated into opera
Lesson 1 - DANCE performances, creating elaborate spectacles that combined
music, drama, and dance.
Brief History and Nature of Dance Classical Period (1750 CE – 1820 CE):
I. History of Dance Ballet d'Action: Choreographers like Jean-Georges
Noverre advocated for ballet to be more expressive and
Prehistoric Origins (30,000 BCE – 4,000 BCE):
narrative-driven, leading to the development of ballet
Archaeological Evidence: Cave paintings in France depict
d'action, which focused on storytelling through movement.
figures that appear to be dancing, suggesting dance was
Romantic Ballet: Romanticism influenced ballet, with
part of early human life.
themes of love, fantasy, and the supernatural. Ballerinas
Ritualistic Purposes: Dance was likely used in rituals to
became idealized figures, and pointe work gained
communicate with spirits, celebrate hunts, and ensure
prominence.
fertility.
19th and 20th Centuries:
Movement Imitation: Early dances often imitated animal
Modern Dance: A rebellion against the rigid conventions of
movements or natural phenomena.
classical ballet, modern dance emphasized individual
Ancient Civilizations (4,000 BCE – 500 CE):
expression, natural movements, and social commentary.
Egypt: Dance was integral to religious ceremonies, funerals,
Pioneers like Isadora Duncan and Martha Graham
and festivals. Elaborate processions and theatrical
developed their own unique techniques and styles.
performances included dancers
Jazz Dance: Evolved from African American vernacular
Greece: Dance was highly valued and associated with
dances, jazz dance incorporated syncopated rhythms,
religious festivals, theatrical performances, and military
improvisation, and energetic movements. It became popular
training. The chorus in Greek drama used dance to tell
in social settings, theaters, and films.
stories and express emotions.
Contemporary Dance: Contemporary dance emerged as a
India: Dance developed into highly sophisticated forms,
fusion of modern dance, ballet, and other styles. It
such as Bharatanatyam, which combines intricate hand
emphasizes versatility, innovation, and emotional
gestures, footwork, and facial expressions to convey
expression.
religious and mythological themes.
Hip Hop Dance: Originating in the African American and
Middle Ages (500 CE – 1400 CE):
Latino communities of New York City, hip hop dance includes
Folk Dances: In Europe, folk dances became popular
styles like breaking, locking, and popping. It is often
among the common people, often associated with seasonal
associated with hip hop music and culture.
festivals and celebrations. These dances varied by region
21st Century:
and reflected local customs.
Global Influences: Dance continues to evolve,
Religious Restrictions: The Christian Church often viewed
incorporating influences from around the world. Fusion styles
dance with suspicion, associating it with pagan rituals and
blend traditional and contemporary elements.
immoral behavior. However, some religious dances were
Technology: Technology has transformed dance, with digital
permitted within church settings.
media, interactive performances, and online platforms
Renaissance (1400 CE – 1600 CE):
creating new possibilities for choreography and audience
Court Dances: Dance became an important part of courtly
engagement.
life, with elaborate balls and performances showcasing the
wealth and power of the aristocracy.
Ballet's Origins: Ballet began to develop in the Italian courts
II. Nature of Dance
and was further refined in France. Catherine de Medici, an Expressive Communication: Dance is a powerful form of
Italian noblewoman who became Queen of France, played a nonverbal communication. Dancers use their bodies to
key role in promoting ballet. convey emotions, ideas, and stories.
Baroque Period (1600 CE – 1750 CE): Cultural Identity: Dance is often closely tied to cultural
Ballet Development: Ballet became a professional art form, traditions and values. Different cultures have their own
with the establishment of the Académie Royale de Danse in unique dance forms, each with its own history, movements,
and music.
 Social Interaction: Dance can be a social activity that Emotional Expression: Conveying deep feelings
brings people together. Group dances, partner dances, and through movement.
social dances provide opportunities for interaction, Floor Work: Utilizing the floor as part of the
cooperation, and community building. choreography.
Physical and Mental Well-being: Dance promotes physical Folk Dance: Traditional dances that reflect the cultural
fitness by improving cardiovascular health, strength, heritage of a specific group of people. Examples include:
flexibility, and coordination. It also enhances mental well- Irish Step Dance: Precise footwork and lively music.
being by reducing stress, boosting mood, and improving Salsa: A vibrant Latin dance with intricate partner work.
cognitive function. Polka: A fast-paced dance with quick steps and turns.
Artistic Expression: Dance is an art form that allows for Ballroom: A set of partner dances that include both smooth
creativity, innovation, and self-expression. Choreographers and Latin styles. Examples include:
and dancers create original works that challenge Waltz: A graceful dance with flowing movements.
conventions, push boundaries, and inspire audiences. Tango: A passionate dance with sharp, staccato
Ritual and Ceremony: Throughout history, dance has been movements.
used in rituals and ceremonies to mark important events, Foxtrot: A smooth and elegant dance with long, gliding
honor deities, and connect with the spiritual realm. steps.
Entertainment: Dance is a popular form of entertainment,
with performances ranging from small local productions to IV. Elements of Dance
large-scale Broadway shows. Dance concerts, festivals, and Body: The instrument of dance, including posture,
competitions attract audiences of all ages and backgrounds. alignment, and body shapes.
Action: The movements performed by the dancer, such as:
All Dance Forms and Elements Locomotor: Moving from one place to another
III. Dance Forms: (walking, running, jumping).
Ballet: A classical dance form characterized by precise Non-locomotor: Moving in place (bending,
movements, graceful lines, and storytelling through dance. stretching, twisting).
Key elements include: Space: The area in which the dancer moves, including:
Pointe work: Dancing on the tips of the toes. Level: High, medium, or low.
Turnout: Rotating the legs outward from the hips. Direction: Forward, backward, sideways, diagonal.
Lifts and Partnering: Complex movements involving Size: Large or small movements.
two or more dancers. Time: The duration, tempo, and rhythm of the movements,
Hip Hop: An energetic and improvisational dance style that including:
originated in the streets of New York City. It includes: Beat: The underlying pulse of the music.
Breaking (B-girling/B-boying): Acrobatic and Tempo: The speed of the music.
dynamic movements on the floor. Rhythm: The pattern of stressed and unstressed
Locking: Sharp, distinct movements with pauses or beats.
"locks." Energy: The force, flow, and quality of the movements,
Popping: Creating jerky movements by quickly including:
contracting and relaxing muscles. Sharp: Abrupt and forceful movements.
Freestyle: Improvising and creating your own moves. Sustained: Smooth and continuous movements.
Jazz: A lively and syncopated dance form that evolved from Swinging: Pendular movements with a relaxed
African American communities. It often features: quality.
Isolations: Moving individual body parts
independently. Benefits of Dance in the Dimensions of Physical
Turns and Leaps: Dynamic and expressive Education
movements. Dance offers a holistic approach to physical education,
Improvisation: Spontaneous creation of movement. impacting multiple dimensions of well-being:
Contemporary: A modern dance style that combines Physical:
elements of ballet, jazz, and lyrical dance. It emphasizes: Cardiovascular Health: Improves heart and lung function
Fluidity: Smooth, continuous movements. through sustained movement.
 Muscular Strength and Endurance: Builds strength and Dance significantly contributes to the following components
stamina in muscles. of health-related fitness:
Flexibility and Balance: Enhances range of motion and
stability. Cardiovascular Endurance: Dance elevates your heart rate
Coordination: Improves the ability to move different body and improves the efficiency of your cardiovascular system.
parts together smoothly. Muscular Strength: Many dance styles require you to lift,
Mental: hold, and move your body weight, building strength in your
Cognitive Function: Enhances memory, focus, and legs, core, and upper body.
problem-solving skills. Muscular Endurance: Sustained dance activity improves
Stress Reduction: Lowers cortisol levels and promotes the ability of your muscles to work for longer periods without
relaxation. fatigue.
Mood Enhancement: Releases endorphins, leading to Flexibility: Dance involves stretching and moving your joints
feelings of happiness and well-being. through a full range of motion, improving your flexibility and
Emotional: reducing your risk of injury.
Self-Expression: Provides a creative outlet for Body Composition: Regular dance can help you burn
expressing feelings and ideas. calories and maintain a healthy ratio of muscle to fat.
Emotional Release: Helps process and release pent-up
emotions. Safety and Health Benefits of Dance
Self-Esteem: Boosts confidence and self-worth through
accomplishment. Safety Guidelines:
Social: Warm-up: Prepare your muscles for activity with 5-10
Teamwork: Encourages cooperation and communication minutes of light cardio and dynamic stretching.
in group dances. Cool-down: Gradually lower your heart rate with 5-10
Social Interaction: Provides opportunities to meet new minutes of light cardio and static stretching.
people and build friendships. Hydration: Drink water before, during, and after dancing to
Cultural Awareness: Exposes individuals to different stay hydrated.
cultural traditions through dance. Proper Gear: Wear comfortable, breathable clothing and
supportive dance shoes.
The F.I.T.T Principle for an Effective Workout Listen to Your Body: Pay attention to any pain or
To maximize the benefits of dance, apply the F.I.T.T principle discomfort and stop if you need to.
to your dance workouts: Safe Environment: Dance in a well-lit, spacious area with a
smooth, non-slip surface.
Frequency: Health Benefits:
Aim for 3-5 dance sessions per week.Vary the types of Improved Cardiovascular Health: Lowers blood pressure,
dance to work different muscle groups. reduces the risk of heart disease, and improves circulation.
Intensity: Increased Muscle Strength and Endurance: Strengthens
Moderate intensity: You should be able to talk but not muscles, improves posture, and enhances physical
sing during the activity. performance.
Vigorous intensity: You should be breathing hard and Better Flexibility and Balance: Reduces the risk of falls
unable to say more than a few words at a time. and injuries, and improves overall mobility.
Time: Weight Management: Burns calories, boosts metabolism,
-Aim for 30-60 minutes of continuous dance. and helps maintain a healthy weight.
-Break it up into shorter sessions if needed. Stress Reduction: Lowers stress hormones, promotes
Type: relaxation, and improves sleep quality.
-Choose dance styles that you enjoy and that align Enhanced Mood and Self-Esteem: Boosts confidence,
with your fitness goals. reduces anxiety and depression, and improves overall well-
-Mix it up to keep things interesting and challenge being.
your body in different ways.
Lesson 1 - PHYSICAL INACTIVITY AND
Health-Related Fitness for Dance NONCOMMUNICABLE DISEASES
 Cardiorespiratory System
Introduction Function: The cardiorespiratory system comprises the heart,
In today's world, where technology and convenience often take lungs, and blood vessels. Its primary function is to
precedence, physical inactivity has become a major global transport oxygen and nutrients to cells throughout
health challenge. This handout aims to provide a the body and remove waste products like carbon
comprehensive understanding of the risks associated with dioxide.
physical inactivity and its link to non-communicable diseases Impact of Physical Inactivity:
(NCDs). We will explore the definitions of key terms, the impact Reduced Cardiovascular Efficiency: Inactivity leads to a
of inactivity on body systems, how exercise can help, and decrease in the heart's ability to pump blood
practical recommendations for maintaining an active and efficiently, reducing overall cardiovascular fitness.
healthy lifestyle. Increased Risk of CVDs: Physical inactivity is a major risk
Key Terms Defined factor for heart disease, stroke, and other
Physical Inactivity: This refers to insufficient participation in cardiovascular conditions. It contributes to the
physical activity to achieve measurable health buildup of plaque in arteries (atherosclerosis),
benefits. According to the World Health Organization increasing the risk of heart attacks and strokes.
(WHO), it is defined as not meeting the global Elevated Blood Pressure: Lack of physical activity can lead to
recommendations on physical activity. hypertension (high blood pressure), which puts extra
Non-Communicable Diseases (NCDs): These are chronic strain on the heart and blood vessels.
diseases that are not infectious and cannot be Decreased Lung Capacity: Inactivity can result in reduced
spread from person to person. NCDs are the leading lung capacity and efficiency, making it harder to
cause of death globally, representing 74% of all breathe and reducing overall endurance.
deaths worldwide. Musculoskeletal System
List and Types of NCDs Function: The musculoskeletal system includes bones,
The four main types of NCDs are: muscles, tendons, ligaments, and joints. It provides
Cardiovascular Diseases (CVDs): structure, support, and movement for the body.
 Coronary heart disease (heart attacks) Impact of Physical Inactivity:
 Cerebrovascular disease (stroke) Muscle Weakness and Atrophy: Lack of physical activity leads
 Peripheral artery disease to muscle weakness and atrophy (loss of muscle
 Rheumatic heart disease mass), reducing strength and mobility.
 Congenital heart disease Decreased Bone Density: Weight-bearing exercises stimulate
Cancers: bone growth and density. Inactivity can result in
 Lung cancer decreased bone density, increasing the risk of
 Breast cancer osteoporosis and fractures.
 Colorectal cancer Joint Stiffness and Pain: Inactivity can lead to joint stiffness
 Prostate cancer and pain, increasing the risk of arthritis and other
 Skin cancer musculoskeletal disorders.
Chronic Respiratory Diseases: Increased Risk of Back Pain: Weak core muscles and poor
 Asthma posture due to inactivity can contribute to chronic
 Chronic obstructive pulmonary disease (COPD) back pain.
 Allergic rhinitis How Body Systems Adapt to Exercise Stimulus
 Occupational lung diseases When you engage in regular physical activity, your body
Diabetes: systems adapt to become more efficient and
 Type 1 diabetes resilient. Here’s how:
 Type 2 diabetes
 Gestational diabetes Cardiorespiratory System Adaptations:
Increased Cardiac Output: The heart becomes stronger and
Cardiorespiratory and Musculoskeletal Systems: pumps more blood with each beat, improving oxygen
delivery to tissues.
Function and Impact of Physical Lower Resting Heart Rate: The heart becomes more efficient,
Inactivity requiring fewer beats per minute at rest.
Improved Lung Capacity: The lungs become more efficient at
exchanging oxygen and carbon dioxide, increasing Eating Healthy: Choosing the Right Foods in the
overall endurance. Right Amount
Reduced Blood Pressure: Regular exercise can help lower Eating healthy is about selecting a variety of nutrient-rich
blood pressure, reducing the risk of hypertension. foods in appropriate portions to meet your body's needs.
Musculoskeletal System Adaptations: This involves understanding the different food groups and
Increased Muscle Strength and Size: Resistance training and their roles in providing energy, supporting growth and repair,
weight-bearing exercises stimulate muscle growth and preventing disease.
and increase strength. Essential Nutrients: Vitamins and Minerals
Improved Bone Density: Weight-bearing exercises promote Essential nutrients are compounds that the body cannot
bone growth and increase bone density, reducing the produce on its own or in sufficient quantities, so they must be
risk of osteoporosis. obtained from food. These include macronutrients
Increased Joint Flexibility: Regular stretching and range-of- (carbohydrates, fats, and proteins) and micronutrients
motion exercises improve joint flexibility and reduce (vitamins and minerals).
the risk of stiffness and pain. Vitamins: Organic compounds that regulate various bodily
Enhanced Balance and Coordination: Exercises that functions.
challenge balance and coordination improve Vitamin A: Important for vision, immune function, and
neuromuscular control, reducing the risk of falls. skin health. Found in carrots, sweet potatoes,
Prevention of Non-Communicable Diseases and leafy green vegetables.
Through Physical Activity Vitamin C: An antioxidant that supports immune function
Reducing physical inactivity is a crucial step in preventing and wound healing. Found in citrus fruits,
NCDs. Regular physical activity can: berries, and bell peppers.
Vitamin D: Essential for bone health and calcium
Reduce the Risk of CVDs: Exercise helps lower blood absorption. Obtained from sunlight exposure,
pressure, improve cholesterol levels, and reduce the fortified milk, and fatty fish.
risk of heart attacks and strokes. Vitamin E: An antioxidant that protects cells from
Prevent Type 2 Diabetes: Physical activity improves insulin damage. Found in nuts, seeds, and vegetable
sensitivity and helps regulate blood sugar levels, oils.
reducing the risk of developing type 2 diabetes. B Vitamins: Involved in energy production and nerve
Lower Cancer Risk: Exercise has been linked to a reduced risk function. Found in whole grains, meat, and
of several types of cancer, including breast, colon, legumes.
and endometrial cancer. Minerals: Inorganic substances that play crucial roles in bodily
Improve Mental Health: Physical activity can reduce symptoms functions.
of depression and anxiety, improve mood, and Calcium: Essential for bone health, muscle function, and
enhance overall mental well-being. nerve transmission. Found in dairy products,
Maintain a Healthy Weight: Exercise helps burn calories and leafy green vegetables, and fortified foods.
maintain a healthy weight, reducing the risk of Iron: Necessary for oxygen transport in the blood. Found
obesity-related NCDs. in meat, beans, and fortified cereals.
Potassium: Helps regulate blood pressure, muscle
Lesson 3 - NUTRITION FOR ACTIVE LIFESTYLE contractions, and nerve function. Found in
bananas, potatoes, and spinach.
Magnesium: Involved in muscle and nerve function,
Introduction
blood sugar control, and bone health. Found in
Maintaining an active lifestyle requires more than just regular
nuts, seeds, and whole grains.
exercise; it also demands a well-balanced and nutritious diet.
Zinc: Supports immune function, wound healing, and cell
This handout will guide you through the essential aspects of
growth. Found in meat, seafood, and nuts.
nutrition, helping you make informed choices to support your
physical activities and overall health. We'll cover everything
from essential nutrients to understanding food labels and Sources of Energy: Carbohydrates, Fats, and
maintaining a healthy body image. Proteins
 Your body primarily uses carbohydrates, fats, and proteins Waist Circumference: Another indicator of health risk. High
for energy. Understanding their roles and sources is crucial waist circumference is associated with increased risk
for fueling an active lifestyle. of chronic diseases.
Men: Greater than 40 inches (102 cm)
Carbohydrates: The body's primary source of energy, Women: Greater than 35 inches (88 cm)
especially during high-intensity exercise.
Simple Carbohydrates: Found in fruits, honey, and refined Balancing Caloric or Energy Intake and Output
grains. Provide quick energy but can lead to rapid (Expenditure)
blood sugar spikes. Weight management depends on balancing the calories you
Complex Carbohydrates: Found in whole grains, consume (energy intake) with the calories you burn (energy
vegetables, and legumes. Provide sustained expenditure).
energy and are rich in fiber.
Recommended Intake: 45-65% of total daily calories, with Caloric Intake: The total number of calories you consume from
an emphasis on complex carbohydrates. food and beverages.
Fats: An essential source of energy, especially during low- to Caloric Expenditure: The total number of calories you burn
moderate-intensity exercise. Also important for through basal metabolism, physical activity, and the
hormone production and nutrient absorption. thermic effect of food.
Saturated Fats: Found in animal products and some plant Weight Maintenance: Calories in = Calories out
oils (coconut, palm). Should be limited due to Weight Loss: Calories in < Calories out
their potential impact on heart health. Weight Gain: Calories in > Calories out
Unsaturated Fats: Found in olive oil, avocados, nuts, and
fatty fish. Beneficial for heart health.
Calories: Amount Per Meal and Caloric
Monounsaturated Fats: Olive oil, avocados, nuts.
Polyunsaturated Fats: Fatty fish (omega-3s), flaxseeds, Computations of Food Per Gram
walnuts. Understanding the caloric content of foods is essential for
Recommended Intake: 20-35% of total daily calories, with managing your energy balance.
an emphasis on unsaturated fats.
Proteins: Essential for muscle repair, growth, and various Macronutrient Caloric Values:
bodily functions. 1 gram of carbohydrate = 4 calories
Complete Proteins: Found in animal products (meat, dairy, 1 gram of protein = 4 calories
eggs) and soy. Contain all essential amino acids. 1 gram of fat = 9 calories
Incomplete Proteins: Found in plant-based sources (beans, Example Caloric Computation:
grains, nuts). Must be combined to provide all A food item contains 20g of carbohydrates, 10g of protein, and
essential amino acids. 5g of fat.
Recommended Intake: 10-35% of total daily calories, Carbohydrates: 20g x 4 calories/g = 80 calories
depending on activity level and muscle-building Protein: 10g x 4 calories/g = 40 calories
goals. Fat: 5g x 9 calories/g = 45 calories
Total Calories: 80 + 40 + 45 = 165 calories
Ideal Healthy Weight
Calorie Distribution Per Meal:
Maintaining a healthy weight is important for overall health
Breakfast: 20-25% of daily calories
and can improve physical performance. Body Mass Index
Lunch: 30-35% of daily calories
(BMI) is a common tool used to assess weight status.
Dinner: 25-30% of daily calories
Snacks: 10-20% of daily calories
BMI Calculation: Weight (kg) / Height (m)^2
BMI Categories: Proper Diet and Exercise and Its Type
Underweight: BMI less than 18.5 Combining a proper diet with the right type of exercise is key
Normal weight: BMI 18.5-24.9 to achieving optimal health and fitness.
Overweight: BMI 25-29.9
Obese: BMI 30 or greater Cardiovascular Exercise:
Benefits: Improves heart health, burns calories, and
increases endurance.
 Examples: Running, cycling, swimming, brisk walking. Use a Food Scale: For weighing solid foods like meat and
Diet: Emphasize carbohydrates for energy and hydration to cheese.
replace fluids lost through sweat. Estimate Serving Sizes: Use common objects as references
Strength Training: (e.g., a deck of cards for a serving of meat, a fist for
Benefits: Builds muscle mass, increases strength, and a cup of vegetables).
improves bone density.
Examples: Weightlifting, bodyweight exercises, resistance Hydration Before, During, and After Exercise
band workouts. Staying hydrated is crucial for maintaining performance and
Diet: Focus on protein intake to support muscle repair and preventing dehydration.
growth.
Flexibility and Mobility: Before Exercise: Drink 16-20 ounces of water 2-3 hours before
Benefits: Improves range of motion, reduces risk of injury, exercise.
and enhances athletic performance. During Exercise: Drink 3-8 ounces of water every 15-20
Examples: Stretching, yoga, Pilates. minutes, depending on the intensity and duration of
Diet: A balanced diet with adequate hydration supports the activity.
overall flexibility and joint health. After Exercise: Drink 16-24 ounces of water for every pound of
The Philippine Food Pyramid weight lost during exercise.
The Philippine Food Pyramid is a guide to help Filipinos Electrolyte Replacement: For prolonged or high-intensity
choose a balanced diet. It emphasizes consuming more of exercise, consider drinks with electrolytes (sodium,
the foods at the base and fewer of the foods at the top. potassium) to replace those lost in sweat.
Body Image and Eating Disorders
Base: Complex carbohydrates (rice, bread, root crops) Developing a positive body image and understanding the
Second Level: Fruits and vegetables risks of eating disorders are important aspects of overall
Third Level: Protein-rich foods (meat, poultry, fish, eggs, health.
legumes)
Top: Fats, oils, sweets (consume sparingly) Body Image: How you perceive and feel about your body. A
positive body image involves accepting and
Reading Food Labels: Nutrition Facts appreciating your body, regardless of its size or
Understanding how to read food labels is essential for shape.
making informed dietary choices. Eating Disorders: Serious mental health conditions
characterized by abnormal eating patterns and a
Serving Size: Pay attention to the serving size listed on the distorted body image.
label, as all the nutrient information is based on this Anorexia Nervosa: Characterized by self-starvation and
amount. an intense fear of gaining weight.
Calories: Note the total calories per serving and how many Bulimia Nervosa: Characterized by cycles of binge
calories come from fat. eating followed by compensatory behaviors
Macronutrients: Check the amounts of total fat, saturated fat, (e.g., vomiting, excessive exercise).
trans fat, cholesterol, sodium, total carbohydrates, Binge Eating Disorder: Characterized by recurrent
dietary fiber, sugars, and protein. episodes of binge eating without compensatory
Micronutrients: Look for the percentages of Daily Value (%DV) behaviors.
for vitamins and minerals such as vitamin A, vitamin Seeking Help: If you or someone you know is struggling
C, calcium, and iron. with body image issues or an eating disorder,
% Daily Value (%DV): This tells you how much of a nutrient is in seek professional help from a healthcare
a serving of the food, based on a 2,000-calorie diet. provider, therapist, or registered dietitian.
Measuring a Serving of Food Per Meal
Accurately measuring serving sizes helps you control your
calorie intake and maintain a balanced diet.

Use Measuring Cups and Spoons: For liquids and dry

ingredients.