Health-optimizing P.E.

(H.O.P.E.) 3

LESSON TITLE:

NATURE AND BRIEF HISTORY OF DANCE

I. Competencies:
A. Discusses the nature of the different dances. (PEH12FH-Ia-19)
B. Explains how to optimize the energy systems for safe and improved performance.
WHAT IS THE LESSON ABOUT? (PEH12FH-Ib-c-2)
I. Objectives
1. Understand the nature of different dances.
2. Learn how to optimize the energy system for safe and improved performance.
II. Overview
* Introduction to dance
* Brief story of dance
* Introduction to the energy system

A. Let’s see what you already know

1. In your own idea explain what is dance? What it can contributes to ourselves and to our
society?

2. What makes a good dance?

 I

A. Let’s learn

INTRODUCTION TO DANCE

Dance – the word “dance” come from an Old German word Danson which means to
stretch. All dances is made up of stretching and relaxing.
Dance defines…..
 an art form that generally refers to movement of the body, usually rhythmic and music, used
as a form of expression, social interaction or presented in a spiritual or performance setting.
 as an art that uses non- verbal movement in an ordinary way to create a form,
order, or statement
 as movement that transcends function and becomes communication.

ELEMENTS OF DANCE

Each dance elements contains movement concepts that make specific and destinctive.
In order to create and expressive and meaning dance, the dance artist ( or choreographer) has
to make decisions about the look, flow and timing of the movements, drawing on the broad
range of visual designs, qualities of emotion, and rhythm that are possible in movement. These
elements help a dance artist discover movements which are expressive and unique. These three
areas known as:

1. SPACE- encompasses the overall design of movement- where it takes place in the space, as well as
its size and shape.
2. ENERGY ( also called Force) involves the flow of motion- how movements are animated by kinetic
energy in distinctive ways.
3. TIME includes how fast or slows of the movement

ELEMENTS OF SPACE

- Refers to all the overall design of movement

- Both the shapes bodies make, and how the performing space is filled with bodies in motion

1. Size describes the range of shapes and movements from small to big. In the whole body warm-up,
students extend their bodies into a big shape and make the small shape by contracting all their muscles.
Travelling steps in all sizes. Students may take very small steps that look like tiny; they may take very large
steps in giant, reaching lunges.

2. Level describes how high or low movement takes place in relation to the ground. The students will explore
their personal space by reaching their arms to the top (high), and to the bottom (low). In a normal standing
position, they are at medium level.

3. Shape refers to the designs the body makes in the space. (e.g. curved, straight)

4. Directions refer to both the directions of the body and the directions in the space. Directions of the body
are determined by how you are facing. The front, back, and

sides of the body lead us in motion.

5. Pathway refers to the design of the path made by body parts or the whole body while

travelling through space. (e.g. straight, curved, circular, zigzag).

6. Relationships describe our proximity to people and things. Students can move near

each other in a small place and can be apart to each other in a bigger place.

ELEMETS OF ENERGY

(also known as force) gives movement varying degrees of expressive intensity by how it is released in motion.

1. Force is the amount of energy expended in the movement. It can be strong, as exhibited in the punch, or
light, as expressed in a floating movement.

(e.g. strong or weak energy)

2. Weight reflects our relationship to gravity. (e.g. heavy or light movements)

3. Quality refers to the flow of energy in movement. (e.g. smooth, sharp or swing).

4. Stillness refers to the absence of visible motion.

* Active stillness does not move but it’s still filled with energy. Active stillness is the energy we use when
engaging in freeze action.

* Passive stillness refers to the absence of motion and animating energy. Letting all the energy drain out of
the body while either sitting or lying down and let the students relax and refocus their energy.

ELEMENTS OF TIME

refers to how fast or slow movement is, and how it unfolds rhythmically

1. Speed is like tempo in music and refers to the rate at which movements occur. (e.g.

slow, fast, accelerate and decelerate)

2. Rhythm is the underlying pattern that gives order to music and dance

(Fowler 1994)

Brief Overview of Dance History

(Typhani R. Harris, PhD)

There are many histories and many people that make up dance in its entirety.
None are better, just different; but all manage to employ the following principles:
routine, practice, and discipline. Our bodies are filled with so many techniques with
even more variables to the technique of movement. The body has no essence, it is
disciplined to move, act, and react based on the culture that is given to it. Dance has
this great ability to communicate and evoke emotions without even using words.
Dance is, and has been, significant in the lives of all, whether it’s sacred rituals,
professional performances, or just dancing because it’s fun. It can be found
everywhere, in every culture, and for many it is a way of life.

The Primitive Period

There is evidence of dance that dates

back to the Paleolithic period, seen
through rock paintings depicting dance.
“Through much research by leading
historians and by studying current uses
of dance in several primitive cultures, we know that in these cultures people used
dance as a means of communication and as a way of life.”i In many primitive
societies rituals involving dance are performed at births, marriages, and deaths.
Possibly some of the most significant rituals are those performed for means of
fertility such as food and children. Our ancestors asked, for rain, sun, harvest, and
healthy children. Many of these movements mimicked the nearby animals, the
crazy forces of mother nature, and the hypothesized immortal lives of the Gods.
Some of these rituals lasted many hours, even days, an inconceivable thought to the
contemporary dance world. There are cultures, still today, considered “primitive”
The Yanomamo people found in Venezuela, Brazil, Guyana, and Colombia effectively
use dance as a way of life. One example is the amoamo , a dance performed prior to
a hunt “The men in the tribe do this ritual of song and dance to ensure good luck in
capturing and killing animals for food and in anticipation of a feast.”ii

The Ancient Period

The dances of the ancient

civilizations began to
acknowledge the aesthetic
purposes of the art. They began
to question the way the dance
looked and what it meant; what
the movements represented and how they may be interpreted. India, China, and
Ancient Greece are among the first civilizations with recorded anecdotes of dance.
Many used dance for religious purposes, and all required skill, grace, and stamina.
Ancient Greece furthered the theatrical history of dance by using dance in dramas
and Greek theatre.

The Medieval Period

Dance was prevalent in the
medieval era, otherwise known
as the Middle Ages, as well.
The Islamic culture had a heavy
influence in the interesting
outcomes of dance. It was then that the familiar art of belly dancing came into play,
as did many folk dances still performed today. Slowly the church became an
influence and dance was quickly banned. Dance began to be seen as pagan activity.
The ideals that the body was evil and one should strive for purity in thy soul
redefined dance and its purpose. Religious followers believed the idea that heaven is
above and
earth is below, and we should be celebrating the ethereal heavens not the earthly
body. Since dance is a celebration through the body, many practicing religions
denied the acceptance of dance. Sensuality also quickly became associated with
dance, and any form of worship that approved dance was opposed to by the
Christians of the medieval era. Unfortunately, at this time the black plague
(Bubonic) wiped out part of the population and created an association with
witchcraft. Soon the society connected dancing to witches and witches to the
Plague and dance became known as the Dance of Death or the Danse Macabre.
Because of this sudden obsession with death and its direct correlation with dancing,
many of the pieces featured figures of death such as skeletons. Soon theatrical
performances returned and dance was reborn.

The Renaissance Period

Dance was revived through folk

dancing, court dancing, and the
accompaniment of music. Dance was
beginning to be seen as an actual art as
opposed to a cultural pastime or
ritualistic necessity. While folk dancing
remained a popular expression among
the working class, the high society
combined these folk routines with their aristocratic steps of nobility creating the
majestic court dances. Although, the court dances began as a symbolic gesture of
royalty, dance soon revolutionized into what we know today as ballet, an aesthetic
genre of dance that originated from music, literature, paintings, and sculptures.
Before long, ballet became a professional art form and institutions were created to
ensure proper aesthetic training.
 The Contemporary Period

Eastern countries continued

traditional performances while the
Western civilizations developed new,
invigorating genres. Contemporary and
classical Ballet thrived and modern, tap,
jazz and the newly popular genre of hip
hop shortly infiltrated life as we know it.
The twentieth century not only introduced
science and technology but dance as entertainment and some of the greatest artists
known to man. Throughout the centuries dance went through drastic metamorphic
changes from traditional rituals, to banned pagan activity; noble pastimes to a
working class voice; beauty and poise to an outlet for social and political messages.
The history of dance is a rich explanation of the history of life.

Introduction to the energy system

Food fuels for energy

Foods High in CHO, fats and protein

Storage of food fuel in the body and recommended proportion in a balance diet

Contribution of Carbohydrates, fats and protein to Energy Production

Carbohydrates contribution
Fats Contribution

Protein Contribution

C. Let’s try this

Direction: Read each statement or question below carefully and fill in the blank(s) with the correct answer.

1. ___________________ dance was revived through folk dancing, court dancing, and the
accompaniment of music. Dance was beginning to be seen as an actual art as opposed
to a cultural pastime or ritualistic necessity.
2. ___________________ the Islamic culture had a heavy influence in the interesting outcomes
of dance. It was then that the familiar art of belly dancing came into play, as did many folk
dances still performed today.
3. ___________________ is the amount of energy expended in the movement. It can be
strong, as exhibited in the punch, or light, as expressed in a floating movement.
4. ___________________ reflects our relationship to gravity. (e.g. heavy or light movements.
5. ___________________ come from an Old German word Danson which means to stretch.
6. ___________________ an art form that generally refers to movement of the body, usually
rhythmic and music, used as a form of expression, social interaction or presented in a
spiritual or performance setting.
7. ___________________ ( also called Force) involves the flow of motion- how movements are
animated by kinetic energy in distinctive ways.
8. ___________________ encompasses the overall design of movement- where it takes place
in the space, as well as its size and shape.
9. ___________________ Dance was revived through folk dancing, court dancing, and the
accompaniment of music. Dance was beginning to be seen as an actual art as opposed
to a cultural pastime or ritualistic necessity.
10. ___________________ includes how fast or slows of the movement

D. Let’s analyze

1. Explain the quote by Martha Graham “ Dancers is the hidden language of the soul”.

E. Let’s practice
 Make an essay about essence of optimizing the energy systems for safe and improved performance.

Let’s see what you have learned

A. Differentiate the dances according to the period.

PRIMITIVE ANCIENT MEDDIEVAL RENNAISANCE CONTEMPORARY

PERIOD PERIOD PERIOD PERIOD PERIOD
References:
Nelson Physical Education VCE Units 1&2- Chapter 3
https://feu.instructure.com/courses/29083/pages/lesson-i-introduction-to-dance
https://www.slideshare.net/mobile/kerrieobryan/introduction-to-the-energy-systems
 Health-optimizing P.E.
(H.O.P.E.) 3

LESSON TITLE:

TRADITIONAL DANCES (FOLK AND ETHNIC)

I. Competencies:
A. Discusses the nature of the different dances.
WHAT IS THE LESSON ABOUT? (PEH12FH-Ia-19)
B. Self-assesses health-related fitness (HRF). status,
barriers to physical activity assessment participation and one’s diet. (PEH12FH-Ig-i-6)
II. Objectives

1. Appreciate the traditional dances (folk and Ethnic )

2. Learn the Self-assesses health-related fitness (HRF). status, barriers to physical activity
. assessment participation and one’s diet.

III. Overview

* Traditional Dancing
* Philippine Folk Dance History

A. Let’s see what you already know

1. What is traditional dance?
 2. Why traditional dance is important?

3. Why do you need to be physically fit?

B. Let’s learn

Traditional dancing

Traditional dancing can be another term for folk dance, or sometimes even for ceremonial dance.
The term ‘Traditional’ is more frequently used when the emphasis is on the cultural roots of the dance. A
Traditional dance will therefore have arisen from a people’s cultural traditions, for example, the folk dances
of indigenous populations of Europe. However, dances that have a ritual origin or purpose are not usually
considered to be Traditional dances. These are known as ‘Religious dances’ instead.
 Traditional dancing is generally more of a social activity rather than competitive, but it is normally
choreographed. Depending on the dance type itself, Traditional dancing can be either partnered or solo, and
are mainly danced in formation.

Philippine Folk Dance History

Philippine folk dance history is a fascinating example of a culture that incorporates influences from
immigrants and conquerors while at the same time maintaining their own national identity.

Ancient Philippine Folk Dance History

There is no recorded "start" to Philippine folk dance - as long as there have been people on the islands
they have been dancing. In fact, their mythology is filled with many different gods and goddesses that
needed to be placated, implored, or thanked for various natural events like rain and harvests. Many of
these festivals still feature ancient folk dances performed in costume of the tribal period.

Some dances such as the Palok and the Lumagen from the Kalinga, Cordillera province are performed
with traditional percussion instruments such as the "gangsa" (a small copper gong), a "tobtob" (brass
gong) or a "hibat" (a gong played with a soft wooden stick). For many tribal dances there are no external
musicians, in fact - the dancers generate their own accompaniment. The dances were performed during
festivals, celebrations of military victories in the past, and still at celebrations of births and weddings in
modern times.

Idudu:

A Snapshot of Ancient Culture From the area of Abra, Cordillera comes the Idudu. It is a celebration of
the family as the fundamental building block of Philippine culture. Depicting a typical day in the life of a
family, the father is shown working in the fields while the mother cares for the children. However, as
soon as the father is done, the mother goes into the fields to continue the work while the father goes in
to the house to put the baby to sleep. A singer usually sings a well-known lullabye during this part of the
dance, and it emphasizes the necessity of cooperation and mutual support in the Tingulan family
structure.

Tinikling:

Birds Dancing Over Bamboo Perhaps the best-known dance in Philippine folk dance history, the Tinikling
mimics the high-stepping strut of birds in the Philippine jungles over the bamboo traps the hunters
would set for them. Two dancers, usually male and female, gracefully step in and out of crossed sets of
bamboo poles being moved together and apart to the music. The dance gets faster and faster as it goes
on, and it has been an audience favorite for the Philippine dance companies touring the world. Later
Dances in Philippine History

Many dances done in the Philippines derive from historical events such as the arrival of the Spaniards in
the 16th century and the conflicts with the Moors. While certain words and movement forms from
those cultures have been integrated into the dances, they remain uniquely Philipino in nature.

Maglalatik, the Dance of War

A dance from before the conversion of all the Philippines to Christianity is called the Maglalatik. It
actually represents a fierce battle between the Moro tribesmen (wearing red trousers) and the Christian
soldiers from Spain (wearing blue). Both groups wear harnesses with coconut shells attached tightly to
their bodies which are struck repeatedly with other shells held in the hands. Originally from the Binan,
Laguna province, it is now one of the most common performances in Philippine folk dance history.

Pandanggo sa Ilaw

Derived from the Spanish word "fandango," this dance is one of several Philippine folk dances designed
to show off grace, balance, and dexterity of the performers. Three glasses of wine (or, in modern times,
water) are held in hands and on top of the dancers' heads as they move, never spilling a drop. This is
similar to the Binasuan dance from the Pangasinan Province which is done with drinking glasses.

Courtship Dances

Several dances, especially influenced by the Spanish dance forms, re-enact the courtship of a man and a
woman in all its many aspects from the sublime to the ridiculous. For example, the Maria Clara is named
after a character from Maria Clara - Maria Clara is the main female character in Jose Rizal's Noli Me
Tangere. Epitomizing virtue and nobility in a Filipina, the dancers wear traditional Spanish-style gowns
and flirt coquettishly behind fans - but the addition of bamboo castanets lend a distinctly Philippine feel
to it.

As the Philippines have entered the global dance culture, their folk dances have been preserved, shared,
and cherished by people all over the world. Thanks to online dance videos and other forms of media,
there is little fear that it will ever be lost.
Philippine Folk Dances

Philippine folk dance mirrors the culture and tradition of the Filipinos. It has also been a source of
culture identify of the people. In this diversified country, there are also great diversity of dances in
different forms and dynamics that grow out of various times, situation and experiences.

How do Philippine folk dances reflect the culture and tradition of Filipinos?

Well, Philippine folk dances are a tradition dance of the people from one generation to another. They
are means of expressing the beliefs, moods and emotions of a people, and have been the mode of
communication.

CORDILLERA SUITE Bindian is an Ibaloy dance. The Ibaloy who inhabit the southernmost mountain
regions in Northern Luzon perform victory dances to extol the bravery of the warriors of yesterday. In
this version from the barrio of Kabayan, hand movements are downward, suggesting the people's
affinity with the earth. The basic step consists of a stamp by the left foot and a light, forward movement
by the right. Instrumentalists lead the line, followed by male dancers, while the female dancers bring in
the rear.

Ragragsakan Dance

Ragragsakan dance is an adaptation of a tradition in which Kalinga women gather and prepare for a
budong, or peace pact. The Kalingga borrowed the beautiful word ragragsakan from the Ilocano, which
means "merriment." The two biggest occassions for a ragragsakan in a Kalinga village are for the
homecoming of successful head takers and the culmination of peace-pact between warring tribes. In this
dance, Kalinga maidens balance labba baskets on thier heads, wave colorful tribal blankets, and sing
short salidumay songs as they snake through the terrace dikes and skip through breaks in the path. This
dance portrays the walk of the industrious Kalingga women, carrying water pots on their heads and
wearing the colorful hand-woven "blankets of life" around their necks. Their walk imitates the climb up
the Rice Terraces in the Mountain Provinces of the Philippines. Ragragsakan was discovered by Ramon
Obusan in Lubuagan, Kalinga province among the Kalingga people. Ragragsakan came from the ILOCANO
word "ragsak" which means "happy". Ragragsakan thus, means "merrymaking".

Banga dance is an Igorot maidens go to the river and prepare for a marriage ceremony. They display not
only their grace and agility, but also their stamina and strength as they go about their daily task of
fetching water and balancing the banga, claypots full of water, on their heads

Uyaoy Dance is an Ifugao wedding festival dance accompanied by gongs and is performed by the
affluent to attain the second level of the wealthy class. Wealthy people who have performed this dance
are entitled to the use of gongs at their death.

Idaw is one of Cordillere dance. This Bontoc dance depicts a war ceremony performed by warriors of
rivaling tribes. Idaw, meaning "bird," is celebrated because it was the omen bearer of war.
MUSLIM SUITE

Singkil dance takes its name from the bells worn on the ankles of the Muslim princess. Perhaps one of
the oldest of truly Filipino dances, the Singkil recounts the epic legend of the "Darangan" of the
Maranao people of Mindanao. This epic, written sometime in the 14th century, tells the fateful story of
Princess Gandingan, who was caught in the middle of a forest during an earthquake caused by the
diwatas, or fairies of the forest. The criscrossed bamboo poles represent the trees that were falling,
which she gracefully avoids. Her slave loyally accompanies her throughout her ordeal. Finally, she is
saved by the prince. Dancers skillfully manipulate apir, or fans which represent the winds that prove to
be auspicious. Royal princesses to this day in the Sulu Archipelago are required to learn this most
difficult and noble dance. There are other versions of Singkil. Perhaps the version more widely
performed by dance companies is the "Garden Singkil." The story goes that the princess goes into her
garden, accompanied by her slave, and plays with the butterflies, which are represented by the fan
dancers. The movements of the fans supposedly represent those of the butterflies, as opposed to the
diwatas. In another popular version, the prince uses a scarf instead of a sword.

TRIBAL SUITE

Dugso dance is a Bukidnon from northeastern Mindanao perform this dance as an entertainment for the
deities, to make them feel more comfortable during the fiesta that has been organized for them and
consequently more often to the requests of the celebrants. It was originally thought that this dance was
performed only during harvest time or upon the birth of a male heir. Women would wear colorful
feathered head dresses, plaid costumes and anklets. They would step rhythmically around a bamboo
arch decorated with newly-gathered palay (rice stalks) and corn, and their movements are emphasized
by the tinkling sounds from the anklets.

Blit B'laan is a courtship dance of the Bilaan of Davao del Sur imitating forest birds during the mating
season. Two richly-plumed male birds eye three female birds. The females scurry to safety, burying their
heads under their wings (represented by the malong, a tubular cloth), but the aggressive males follow
them wherever they go.

MARIA CLARA SUITE

Aray is a dance whose words are sung in "Chabacano-ermitense," a hybrid of Spanish that was only
spoken in the Ermita district before the turn of the century and today is extinct. The dance itself is a
flirtatious one that involves graceful use of the pañuelo, or shawl, and tambourines. Aray means "ouch"
in Tagalog.
Binatbatan Dance RURAL SUITE

An occupational dance from Paoay, Ilocos Norte, Binatbatan depicts the beating of cotton pods to
separate the seeds from the fibers with the use of two sticks called batbat in the Ilocos region. Weavers
in Paoay often engage themselves in abel-making contests (abel is a cloth common among the Ilokanos).
Dancers maneuver in and out of parallel batbat sticks, each about 18 inches long. The rhythm and speed
of the beating of the sticks make for a lively and colorful display.

Pandanngo sa Ilaw is a popular dance of grace and balance comes from Lubang Island, Mindoro in the
Visayas region. The term pandanggo comes from the Spanish word fandango, which is a dance
characterized by lively steps and clapping that varies in rhythm in three-four time. This particular
pandanggo involves the presence of three tinggoy, or oil lamps, balanced on the head and the back of
each hand.

Lapay Bantigue Dance

Like many small islands, Bantigue in Masbate rely on the sea to supply fish to greater parts of the Bicol
Region.

Each dawn, Bantigue village awaits the arrival of boats with their catch. Gathered on the beach with the
people are numerous herons called "lapay" flying overhead or moving around waiting for spare fish
catch. To while away their time, people turn their attention to the birds, shooing them or imitating their
flight, swoops, dives and glides. This playful frolicking started the first steps of a spontaneous dance.
Music was brought in later to lend order and form.

Itik-Itik Dance

At one baptismal party in the Surigao del Norte province, a young lady named Kanang (the nickname for
Cayetana), considered the best dancer and singer of her time, was asked to dance the Sibay. She
became so enthusiastic and spirited during the performance that she began to improvise movements
and steps similar to the movements of itik, the duck, as it walks with short, choppy steps and splashes
water on its back while calling to its mate. The people liked the dance so much that they all imitated her.
There are six separate foot sequences in the series of Itik-Itik steps.

Maglalatik is a mock-war dance, originating from the Spanish Regime, depicts a fight between the
Moros and the Christians over the prized latik, or coconut meat residue. This dance, originally
performed in Biñan, Laguna, is also performed as a tribute to the patron saint of farmers, San Isidro de
Labrador. Maglalatik is a four-part performance: the palipasan and the baligtaran showing the intense
combat, and the paseo and the escaramusa, the reconciliation. The Moros of this dance usually wear red
trousers, while the Christians don blue trousers. All of the men use harnesses of coconut shells
positioned on their backs, chests, hips, and thighs.
Idudu- Abra, Cordillera A tribal dance. This dance stages a common family life in the Itneg or Tinguian
society. It illustrates the family as the main foundation of the tribe’s community. Several traits of an
ordinary family are shown. It depicts a father plowing the field while the mother caring for the children.
But as soon as the father finishes work, the mother takes over on planting, sowing and all the remaining
chores to do in the field. At this time the father is left to take care of the kids. During the dance a Local
singer breaks into an Idudu or lullaby to put the baby to sleep. Idudu, a dance taken from Idudu lullaby,
obviously portrays the different roles in a Tinguian family.

Physical Activity, Exercise, and Physical Fitness

Physical activity is defined as any bodily movement produced by skeletal muscles that results in energy
expenditure.

Physical Fitness

In contrast with physical activity, which is related to the movements that people perform, physical
fitness is a set of attributes that people have or achieve. Being physically fit has been defined as "the
ability to carry out daily tasks with vigor and alertness, without undue fatigue and with ample energy to
enjoy leisure-time pursuits and to meet unforeseen emergencies" (10). Although the definition may be
conceptually sound, things such as vigor, alertness, fatigue, and enjoyment are not easily measured.

Exercise

The term "exercise" has been used interchangeably with "physical activity" and, in fact, both have a
number of common elements . For example, both physical activity and exercise involve any bodily
movement produced by skeletal muscles that expends energy, are measured by kilocalories ranging
continuously from low to high, and are positively correlated with physical fitness as the intensity,
duration, and frequency of movements increase. Exercise, however, is not synonymous with physical
activity: it is a subcategory of physical activity. Exercise is physical activity that is planned, structured,
repetitive, and purposive in the sense that improvement or maintenance of one or more components of
physical fitness is an objective.

Fitness Focus Components of Health Related Fitness

There are five areas of health related fitness. They are heart and lung endurance or cardiovascular
endurance, muscular strength, muscular endurance, flexibility, and body composition.

Heart and lung endurance or cardiovascular endurance is the ability to exercise the entire body for
long periods of time. It requires a strong heart, healthy lungs, and clear blood vessels to supply the body
with oxygen. Activities to improve fitness in this area include running, swimming and aerobic dance. A
person must do the activity continuously for a minimum of 20 minutes within their target heart rate
zone. Endurance/cardiovascular activity should be done a minimum of 3 days per week. Every other day
is preferable. The mile or the pacer will measure fitness testing in this area.

Muscular Strength is the amount of force you can put forth with your muscles. It is often measured by
how much weight you can lift. People with strength have fewer problems with backaches and can carry
out their daily tasks efficiently. Examples of muscular strength include push-ups, weight lifting heavy
weight with few repetitions, and pull-ups. Fitness testing will be measured by doing push-ups.
Muscular Endurance is the ability to use the muscles, which are attached to the bones, many times
without getting tired.

Flexibility is the ability to use your joints fully. You are flexible when the muscles are long enough and
the joints are free enough to allow movement. People with good flexibility have fewer sore and injured
muscles. Stretching before and after activities will help to improve flexibility. The sit-and-reach and the
trunk lift are two tests used to measure flexibility.

Body Composition is the percentage of body weight that is fat compared to other body tissue, such as
bone and muscle. People who have a high percentage of fat are more likely to be ill and have a higher
death rate than lean people. Exercise and eating the right foods in the proper amounts can improve
body composition. Body composition can be measured using an instrument called calipers, a specialized
scale, or it can be calculated by using the body mass index (BMI) which uses height and weight to
determine your BMI.

C. Let’s try this

A. Appreciate and evaluate the video in Youtube “ Singkil Dance- 30th SEA Games 2019
Opening Ceremony” , consider the guide questions that provided for you.
https://youtu.be/YXbbfv8Wq9o

Guide Questions Answers

1. What is the title of the dance?

2. When was it performed?

3. What is the genre / style of the

dance?
4. What are the movements and
forms of the dance?
 5. What are the costumes and
props used during the
performance? Enumerate and
describe?

6. What is the significance of the

dance?

7. What do you feel while

watching? Do you appreciate the
dance? Explain.

D. Let’s analyze

1. How do Philippine folk dances reflect the culture and tradition of

 Filipinos?

2. In this pandemic situation it is important that we are physically fit? Explain.

E. Let’s practice

1.

As a student how can you continue the tradition of dancing our folk dances?
1.

2.

3.

4.

5.

2. List at least 5 ways to preserve our folk dances.

 3. What are the benefits of physical activity?

F. Let’s see what you have learned

Direction: Read each statement or question below carefully and fill in the blank(s) with the correct answer.

1. _________________ one of Cordillere dance. This Bontoc dance depicts a war ceremony
performed by warriors of rivaling tribes. Idaw, meaning "bird," is celebrated because it was the

omen bearer of war.

2. _________________ It actually represents a fierce battle between the Moro tribesmen (wearing
red trousers) and the Christian soldiers from Spain (wearing blue). Both groups wear harnesses with
coconut shells attached tightly to their bodies which are struck repeatedly with other shells held in
the hands.
3. _________________ is generally more of a social activity rather than competitive, but it is
normally choreographed. Depending on the dance type itself, Traditional dancing can be either
partnered or solo, and are mainly danced in formation.

4. _________________ is an adaptation of a tradition in which Kalinga women gather and

prepare for a budong, or peace pact. The Kalingga borrowed the beautiful word
ragragsakan from the Ilocano, which means "merriment."
5. _________________ Abra, Cordillera A tribal dance. This dance stages a common family
life in the Itneg or Tinguian society. It illustrates the family as the main foundation of the
tribe’s community.
6. _________________ Birds Dancing Over Bamboo Perhaps the best-known dance in Philippine
folk dance history, the Tinikling mimics the high-stepping strut of birds in the Philippine jungles over
the bamboo traps the hunters would set for them. Two dancers, usually male and female, gracefully
step in and out of crossed sets of bamboo poles being moved together and apart to the music.
 7. _________________ is a dance whose words are sung in "Chabacano-ermitense," a
hybrid of Spanish that was only spoken in the Ermita district before the turn of the
century and today is extinct.
8. _________________ is a set of attributes that people have or achieve. Being physically fit has
been defined as "the ability to carry out daily tasks with vigor and alertness, without undue
fatigue and with ample energy to enjoy leisure-time pursuits and to meet unforeseen
emergencies" (10
9. _________________ is the amount of force you can put forth with your muscles.
10. _________________ is the percentage of body weight that is fat compared to other body
tissue, such as bone and muscle.

References:

www.Dances.PhilippineCulture.ph

http://dance.lovetoknow.com/Philippine_Folk_Dance_History