PHYSICAL

EDUCATION 3

GRADE 12 ǀ CORE SUBJECT

EDMAR C. DELA CRUZ

Subject Teacher

Holy Face of Jesus Lyceum of San Jose Inc.

GRADE 12 – CORE SUBJECT PHYSICAL EDUCATION 3

TABLE OF CONTENTS
Title page
Table of Contents
Introductory Message
Lesson 1: Nature and Background of the different Dance…………………………. 6

Learning Objective……………………………………………………… 6

What is it………………………………………………………………... 6

What’s more…………………………………………..………………… 11

What I have learned…………………………………………………….. 11

Assessment……………………………………………………………… 12

Reference……………………………………………………………….. 13

Lesson 2: Philippine Folk Dances…………………………………...…………….…… 14

Learning Objective……………………………………………………… 14

What is it………………………………………………………………... 14

What’s more……………………………………………..……………… 21

What I have learned…………………………………………………….. 21

Assessment……………………………………………………………… 22
Reference……………………………………………………………….. 22

Lesson 3: Operation on Functions…………………..………………………………… 23

Learning Objective……………………………………………………… 23

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GRADE 12 – CORE SUBJECT PHYSICAL EDUCATION 3

What is it………………………………………………………………... 23

What’s more…………………………………………………..………… 32

Assessment……………………………………………………………… 32

Reference……………………………………………………………….. 34

Lesson 4: Risk factors of Lifestyle disease…………………………………..………. 35

Learning Objectives…………………………………………………….. 35
What is it………………………………………………………………... 35

What’s more…………………………………………..………………… 39

Assessment……………………………………………………………… 42

Reference………………...……………………………………………… 42

Lesson 5: Stress Management……………………………………...…………….…… 43

Learning Objectives…………………………………………………….. 43
What is it………………………………………………………………... 43

What I have learned…………………………………………………….. 55

Assessment……………………………………………………………… 56
Reference………………...……………………………………………… 56

Lesson 6: Health related fitness through dancing…………………….……………. 57

Learning Objective……………………………………………………… 57

What is it………………………………………………………………... 57

What’s more…………………………………………..………………… 59
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GRADE 12 – CORE SUBJECT PHYSICAL EDUCATION 3

What I have learned…………………………………………………….. 60

Assessment……………………………………………………………… 60

Reference……………………………………………………………….. 62

Lesson 7: Barriers to Physical Activity…………………………...…………….…… 63

Learning Objective……………………………………………………… 63

What is it………………………………………………………………... 63

Activity #11……………………………………………..……………… 64

Assessment……………………………………………………………… 65
Reference……………………………………………………………….. 66

Lesson 8: Nature and Background of the different Dance…………………………. 67

Learning Objective……………………………………………………… 67

What is it………………………………………………………………... 67

What’s more…………………………………………..………………… 71

Assessment……………………………………………………………… 73

Reference……………………………………………………………….. 76

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GRADE 12 – CORE SUBJECT PHYSICAL EDUCATION 3

Introductory message,

Welcome to the Physical Education 3 – Grade 12 CORE SUBJECT Module!

This module was designed to provide you with fun and meaningful opportunities

for guided and independent learning at your own pace and time. You will be enabled to

process the contents of the learning resource while being an active learner.

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GRADE 12 – CORE SUBJECT PHYSICAL EDUCATION 3

LESSON Nature and Background of

1 the Different Dances

Dancing is the most vibrant and beautiful form of art. Besides this, it's a great way
of social interaction and provides a fun workout, which increases flexibility and
cardiovascular health. It is an act of moving rhythmically and expressively to an
accompaniment. The word dancing came from an old German word “damson” which
means to “stretch”. Essentially, all dancing is made up of stretching and relaxing. Dance is
always a bliss to watch in terms of costumes, elegant moves and music. Dance forms take
centuries to develop and reflect the customs of the society. Numerous dance styles have
evolved over the years and each style has a history behind it. From medieval to
contemporary dance forms, every style has its own meaning and reason of origination.
Dance is regarded as the best stress reliever and also helps in keeping one's health and
fitness in check. For centuries, people around the globe have expressed themselves through
dance, where the practice still continues, today.

You should be able to:

a. discuss the nature and background of the different dances;
b. enumerate the different folk dances and ballroom dances; and
c. apply the different dances

What is it

Dance refers to movement set to music where there emerges organization, structure
and pattern. It is a composition that implies arrangement of parts into a form.

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Dance is one of the most beautiful forms of art that has grown in leaps and bounds.
Dance is no longer just a hobby; it is also one of the most lucrative professions as well.
Besides, dance therapy is very much in vogue these days simply because the experience of
dancing helps a person to heal from within. Dance is a form of expression that helps a
person bring forth who they are, and what they're passionate about

Dancing is a means of expressing one’s emotions through movement disciplined

by rhythm. It is an act of moving rhythmically and expressively to an accompaniment. The
word dancing came from an old German word “danson” which means to “stretch”.
Essentially, all dancing is made up of stretching and relaxing.

PHASES OF THE DANCE PROGRAM

1. Creative Rhythms
Creative rhythms are
sometimes called fundamental
rhythms or natural dances. It is an
end product of exploration and
improvisation of movements as
children learn to move the parts of
their body and to use them as
instruments of expression.
2. Folk/Ethnic Dance
It 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. Folk dancing
belongs to the people. It emanates

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from them. Ethnic tribes have their specific tribal art forms originated and danced
by the people of the tribe. Examples of folk dances are the rural and country dances,
jotas, mazurkas, pandanggos, among others with foreign influence. Examples of
ethnic dances are the dances of the mountain peoples of the Cordilleras, dances of
the ethnic groups in the Cagayan Valley Region and the ethnic dances in the
Mindanao Regions.
3. Social and Ballroom Dance
The setting of the social and ballroom
dance is a social gathering with the more
formal atmosphere than the simple and
informal parties in which the recreational
dances are the usual forms. Social and
ballroom dancing are generally held in the
evenings. The participants are usually in
formal attire.
4. Recreational Dance
It includes dance mixers,
square dance round and couple
dances. Many of these dances have
simple patterns and combinations of
walking steps, polka step and the
waltz step. The setting is usually
informal gatherings and parties,
reunions etc.

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5. Creative Dance
It is the highest form of dance.
It is the end-product of exploration
and improvisation of movements as
the dancer or the choreographer
expresses his feelings or emotions,
ideas, and interpretations. This is a
dance with a definite form, a
beginning and an ending. The
principles of art form are all observed
in the composition of the dance. Examples of creative dance are ballet, jazz, and
modern or contemporary dance.

FUNDAMENTAL DANCE POSITIONS

There are five fundamental or basic positions in dance that are commonly termed
as 1st position, 2nd position, 3rd position, 4th position, and 5th position of the feet and arms.

1st position
Feet: Heels close together, toes apart with an angle of about 45 degrees.
Arms: Both arms raised in a circle in front of chest with the finger tips
about an inch apart.
2nd position
Feet: Feet apart sideward of about a pace distance.
Arms: Both raised sideward with a graceful curve at shoulder level.
3rd position
Feet: Heel of one foot close to in-step of other foot.
Arms: One arm raised in front as in 2nd position; another arm raised

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upward.
4th position
Feet: One foot in front of other foot of a pace distance.
Arms: One arm raised in front as in 1st position; another arm raised
overhead.
5th position
Feet: Heel of front foot close to big toe of rear foot.
Arms: Both arms raised overhead.

The Basic Natural Movements:

1. Locomotor movements - are those that move the body in space in any direction
with the feet as the moving base.
Examples: walking, running, jumping, hopping, skipping, leaping, galloping
and sliding
2. Non-locomotor - are those in which various parts of the body move in space
with a fixed base. The base may be standing, kneeling, sitting or lying.

Non-locomotor movements:
1. Flexion--- Bending or shortening of a body part occurring at a joint.
2. Extension—Turning, twisting or circling
3. Pendular---- Swinging/ swaying arms forward, backward or sideward.
4. Percussive—Striking and hitting: pushing and pulling.
5. Vibratory----- Shaking and beating.
6. Sustained---- A slow, smooth flowing movement with a balance of
movement throughout the entire series.
7. Suspended--- A sharp movement followed by a series of slow or
prolonged movements until a peak is reached.

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What’s more

Activity #1:

1. List 10 Philippine folk dances

2. List 10 types of ballroom dance
3. In a short video clip, differentiate Locomotor movement from non-locomotor
movement using different examples that you are undertaking every day.

What I have learned

Activity #2
Read and analyze the following statements. Fill the blanks with a correct word to complete
the statement.
________________ is one of the most beautiful forms of _____________ that has
grown in leaps and bounds. Dance is no longer just a hobby; it is also one of the most
____________________________ as well. Besides, _______________________ is very
much in vogue these days simply because the experience of dancing helps a person to heal
from within. Dance is a form of ________________________ that helps a person bring
forth who they are, and what they're passionate about

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GRADE 12 – CORE SUBJECT PHYSICAL EDUCATION 3

Assessment

Multiple Choice. Choose the letter of the best answer. Write the chosen letter
before the number

1. It is the end-product of exploration and improvisation of movements as the dancer

or the choreographer expresses his feelings or emotions, ideas, and interpretations
a. Folk dance c. Creative rhythm
b. Creative dance d. Ballroom dance

2. Basic natural movement in which various parts of the body move in space with a
fixed base.
a. Folk dance c. Creative dance
b. Locomotor Movement d. Non-locomotor movement

3. It is a cultural art form handed down from generation to generations

a. Folk dance c. Creative rhythm
b. Creative dance d. Ballroom dance

4. Basic natural movement that moves the body in space in any direction with the feet
as the moving base.
a. Folk dance c. Creative dance
b. Locomotor Movement d. Non-locomotor movement

5. It is an end product of exploration and improvisation of movements as children

learn to move the parts of their body and to use them as instruments of expression
a. Folk dance c. Creative rhythm
b. Creative dance d. Ballroom dance

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GRADE 12 – CORE SUBJECT PHYSICAL EDUCATION 3

6-10. What are the 5 phases of dance?

6. ___________________________
7. ___________________________
8. ___________________________
9. ___________________________
10. __________________________

References
AMA Online Education PE and Health 3 (2020) , Nature of the Different Dances
https://modules.arvicbabol.com/files/PEDH121/Lesson%201%20Nature%20of%2
0the%20Different%20Dances.pdf

Bronoso, Marvin, (2018) ICT COORDINATOR / MENTOR at The Manila Times

College of Subic, PHYSICAL EDUCATION 12 - Nature of Dance
https://www.slideshare.net/MarvinBronoso1/physical-education-12-
nature-of-dance

Ladaran, Ted Bryan Yap M.A. (2020), Physical Education 2 : Rhythmic Activities.
Holy Name University, College of Education, Physical Education
http://hnupe.weebly.com/pe-2.html

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LESSON

2 Philippine Folk Dances

These are traditional dances of a country which were evolved naturally and
spontaneously in connection with everyday activities and experiences of the people who
developed them.

Folk dancing is the heartbeat of the people.

After going through this module, you are expected to:

a. recall the different folk dances;
b. identify which province the folk dance is; and
c. differentiate the types of folk dances.

What is it

Types of Folk dances:

1. National – traditional dances of a given country.
2. Regional – local.
3. Character – created by individual or group.

OBJECTIVES OF TEACHING PHILIPPINE FOLK DANCES

1. To foster patriotism and nationalism through the study of our dance.
2. To arouse better appreciation of Philippine music and folk dances.
3. To provide through dancing, a healthful form of relaxation and recreation.
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4. To develop a graceful and rhythmic coordination of body movements that will

improve posture.
5. To preserve for posterity, folk dances and music indigenous to the different regions
of the Philippines.
6. To demonstrate the growth of Filipino culture through the evolution of Philippine
dances.

Characteristics of Philippine Folk Dances:

1. In general, dancers stand apart.
2. There is little, if any, bodily contact.
3. Most of the dances are done by pairs or couples.
4. Hand movements play an important part.
5. Most dances are in long formation.
6. Most dances begin and end with “saludo.”
7. Dances from the lowlands have more foreign elements those found in the uplands.
8. War dances are found among non-Christian tribes.

Classification of Philippine Dances

I. General Classification
A. Geographical extent of origin
1. National dances-found throughout the islands with little or no modification.
Examples: Rigodon, Carinosa, Jota, Balitaw, Pandanggo.
2. Local dances-found in a certain locality.
Examples: Tinikling-Leyte, Maglalatik-Binyang, Esperanza-Nabua,
Subli-Batangas, Biniganbigat-Abra
B. Nature
1. Occupational-depicting action of certain occupation, industry, or human
labor.
Examples: Planting, Harvesting, Pounding, Winnowing, Pabirik,
Mananguete,

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2. Religious or Ceremonial – performed in connection with religious vows and

ceremonies.
Examples: Dugsu, Sua – sua, Putong, Sta. Clarang Pinong-pino, etc.
3. Comic dances – depicting funny movements for entertainment.
Examples: Kimbo – kimbo Makonggo, Kinoton
4. Game dances – with play elements (dance mixers)
Examples: Lubi – lubi, Pavo
5. Wedding dances – performed during wedding feast.
Examples: Panasahan, etc.
6. Courtship dances – depicting love making.
Examples: Hele – hele, Bago Quiere, Maramion, Tadek, Daling – daling
7. Festival dances – suitable for special occasion or any social gathering.
Examples: Pandanggo, Habanera, Jota, Surtido
8. War dances: showing imaginary combat or duel.
Examples: Sagayan, Palu-palo, etc.

C. Movements
1. Active – with fast energetic movements.
Examples: Tinikling, Maglalatik, Sakuting, Polkabal, etc.
2. Moderate
Examples: Cariñosa, Tagala, Habanera, Purpuri, etc.
3. Slow
Examples: Pasakat, Amorosa, Tiliday, Kundiman, etc.
4. Slow and Fast
Examples: Putritos, Ba-Ingles, Habanera Botoleña, Alcamfor, etc.

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D. Formation
1. Square or Quadrille - Examples: Rigodon, Los Bailes de Ayer, etc.
2. Long formation (two or more parallel lines) - Examples: Lulay, Sakuting
3. Set – consisting of two or more pairs as a unit, partners facing each other or
standing side by side. - Examples: Binadyong, Haplik, Kakawati, etc.

II. Special Classification - Group dances having special distinctive features.

A. Dances with Songs

Examples: Aburaray, Manang Biday, Lulay, Rogelia, Lawiswis
Kawayan, etc.
B. Old Ballroom Dances
Examples: Polka, Mazurka Chotis, Valse, etc.
C. Dances with Implements
Examples: Maglalatik, Sakuting, Jota Moncadena, Tinikling,
Salakot,
D. Dances of Combined Rhythm
Examples: Surtido, Pantomina, Los Bailes de Ayer

Factors Affecting Folk Dances

1. Geographical location
2. Economic conditions
3. Climatic conditions
4. Customs and traditions.

Do’s in Folk Dancing

1. Dance in a natural, simple and direct manner.
2. Dance with ease and smoothness.
3. Use the proper costume for the dance.
4. Follow directions and dance instructions as closely as possible.
5. Dance with feeling and expression.

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GRADE 12 – CORE SUBJECT PHYSICAL EDUCATION 3

Don’ts’s in Folk Dancing

1. Do not exaggerate the dance steps.
2. Do not make the dances too dainty and graceful like ballet.
3. Don’t make entrance and exit long.
4. Don’t make steps too elaborate and complicated.
5. Don’t call a dance a folk dance unless steps come from traditional dances.

COMMON DANCE TERMS

1. Arms in lateral position – Both arms are at one side either right or left, at shoulder,
chest or waist level.
2. Brush – Weight on one foot, hit the floor with the ball or heel of the other foot and lift
that foot from the floor to any direction.
3. Crossed Arms – Partners facing each other or standing side by side join their left hands
together and the right hands together; either right over left or left-over right hands.
4. Cut – To displace quickly one foot with the other.
5. Do-si-do – Partners advance forward, pass each other’s right (left) side, step across to
the right move backwards without turning around, pass each other left side to proper
places.
6. Hayon-hayon – To place one forearm in front and the other at the back of the waist.
7. Hop – A spring from one-foot landing on the same foot in place or in any direction.
8. Jaleo – Partners turn around clockwise (with right elbows almost touching) or
counterclockwise (with left elbows almost touching) using walking or any kind of
dance step.
9. Jump – A spring on one foot or both feet landing on both feet in any direction.
10. Kumintang – moving the hand from the wrist either in a clockwise or counterclockwise
direction.
11. Leap – A spring from one-foot landing on the other foot in any direction.
12. Place – To put foot in a certain position without putting weight on it.
13. Pivot – To turn with the ball, heel or whole foot on a fixed place or point.
14. Point – Touch the floor lightly with the toes of one foot, weight of the body on the
other foot.
15. Masiwak – To turn the hand from the wrist half-way clockwise then raise and lower
wrist once or twice. This is an Ibanag term.
16. Panadyak – To stamp in front or at the side with the right foot and tap with same foot
close to the left foot. This is a Tagalog term.
17.Patay – To bend the head downward and to support the forehead with the R forearm or
with the crook of the R elbow while the left hand supports lightly the palm of the right
hand. This is usually done with the left foot pointing in rear and knees slightly bent. This
is an Ilocano term and the movement is commonly found in Ilocano dances.

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GRADE 12 – CORE SUBJECT PHYSICAL EDUCATION 3

18. Salok – To swing the arm downward-upward passing in front of the body as if
scooping, the trunk is bent following the movement of the arm doing the salok. This
is a Tagalog term.
19. Saludo – Partners bow to each other, to the audience, opposite dancers, or to the
neighbors with feet together. This is of Spanish origin and is used in almost all Philippine
dances.
20. Sarok – Cross the R foot in front of the L, bend the body slightly forward and cross the
hands down in front of the R hand over the L. This is a Visayan term.
21. Slide – To glide foot smoothly along the floor. The movement may be finished with or
without transfer of weight.
22. Stamp – To bring the foot forcibly and noisily on the floor with or without transfer of
weight.
23. Tap – To rap slightly with the ball or toe of the free foot, flexing the ankle joint keeping
weight of the body on the other foot. There is no change or transfer of weight.
24. Whirl – To make fast turns by executing small steps in place to right or left.

BASIC DANCE STEPS

2/4-time dance steps

Dance Steps Step Pattern Counting

1. Bleking step heel-place, close 1,2
2. Touch step point, close 1,2
3. Close step step, close 1,2
4. Hop step step, hop 1,2
5. Cross step step, cross or cross, step 1,2
6. Change step step, close, step 1 and 2
7. Changing step jump (one ft. in front and
The other in rear) there are two
Changing steps in a measure 1,2
8. Contraganza step leap, cross-step, step 1 and 2
9. Habanera step step, close, step 1, 2 and
10. Heel and toe
Change step heel-place, toe-point, step, close, step1, 2/ 1 and 2
11. Shuffling step with both feet flat on floor, take tiny
Slide steps 1 and 2 and

¾ time dance steps

1. Native waltz step, close, step 1, 2, 3

2. Cross waltz cross-step, close, step 1, 2, 3

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GRADE 12 – CORE SUBJECT PHYSICAL EDUCATION 3

3. Waltz balance step, close-heels raise, heels down 1, 2, 3

4. Mazurka step slide, cut, hop 1, 2, 3
5. Redoba step slide, cut, cut 1, 2, 3
6. Sway balance w/
A point step, cross-step, step point 12, 3/ 1, 23
7. Sway balance w/
A hop step, cross-step, step, hop 12, 3/ 1, 23

8. Sway balance w/
A waltz step, cross-step, step, close, step 12, 3/ 1, 2, 3
9. Engano w/ a waltz step, cross-step, step, close, step 12, 3/ 1, 2, 3

4/4-time dance steps

1. Schottische step step, close, step hop (raise foot in front) 1, 2, 3, 4

2. Escotis step step, close, step, hop
(Raise foot in rear) 1, 2, 3, 4
3. Chotis step brush, raise, brush, raise/
Step, step, step, close 1, 2, 3, 4/ 1, 2, 3, 4

To have some dance applications in the 2/4-time signature just copy this link to watch
how to do the dance steps: https://bit.ly/3ivgyzS

To have some dance applications in the 4/4-time signature just copy this link to watch
how to do the dance steps: https://bit.ly/3pFHOxc

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GRADE 12 – CORE SUBJECT PHYSICAL EDUCATION 3

What’s more

Activity #3:
Do the 2/4-time dance steps of folk dance Accuracy 5 points
with a minimum of 1 minute. Time 2 points
You will be graded according to these Performance 3 points
rubrics: Total 10 points
Activity #4:
Do the 4/4-time dance steps of folk dance Accuracy 5 points
with a minimum of 1 minute. Time 2 points
You will be graded according to these Performance 3 points
rubrics: Total 10 points

What I have learned

Activity #5:
What are the 8 characteristics of Philippine folk dances? What are the 3 types of
1. _______________________________________ folk dances?
2. _______________________________________ 1. _______________
3. _______________________________________ 2. _______________
4. _______________________________________ 3. _______________
5. _______________________________________
6. _______________________________________
7. _______________________________________
8. _______________________________________

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Assessment

Multiple Choice. Choose the letter of the best answer. Write the chosen letter before the
number.
1. Below are the following characteristics of Philippine folk dance except:
a. Most of the dances are done by pairs or couples.
b. Hand movements play an important part.
c. Most dances are in long formation.
d. There is always a bodily contact.
2. Below are the following examples of national dances except:
a. Jota c. Pandanggo
b. Balitaw d. Itik-Itik
3. It is performed in connection with religious vows and ceremonies.
a. National dances c. Religious dances
b. Local dances d. Ethnic dances
4. Lubi – lubi, Pavo is an example of;
a. National dances c. Religious dances
b. Local dances d. Game dances
5. This type of dance is suitable for special occasion or any social gathering.
a. Festival dances c. Religious dances
b. Local dances d. Game dances

References
AMA Online Education PE and Health 3 (2020) , Nature of the Different Dances
https://modules.arvicbabol.com/files/PEDH121/Lesson%201%20Nature%20of%2
0the%20Different%20Dances.pdf

Bronoso, Marvin, (2018) ICT COORDINATOR / MENTOR at The Manila Times

College of Subic, PHYSICAL EDUCATION 12 - Nature of Dance
https://www.slideshare.net/MarvinBronoso1/physical-education-12-
nature-of-dance

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LESSON
Social and Ballroom
3 Dances
Popular couple dances without set patterns are classified as social and ballroom
dances. Most social dances are characterized by the man leading and the woman partner
following whatever steps, styling, and rhythmic variations he chooses and indicates.
Social dances are usually done to introduce people with one another during a
formal social gathering or to welcome guests to a social gathering. Many of the social
dances like polka and mazurka started as folk dances while some were deliberately
designed for its social purpose, such as the waltz, regoudon and polonaise (Nimor, 2006).
Social dancing is believed to had existed since the beginning of human society in some
forms.

You should be able to:

a. discuss the ballroom dances;
b. enumerate the different ballroom dances; and
c. apply the different ballroom dances

What is it

Ballroom dancing has lots of benefits for young people. It is less threatening to
their young developing bodies compared to many sports such as football, basketball and
hockey that endanger forming cartilage, break bones and in some cases disfigurement cause
by various swinging sticks and equipment. Ballroom dancing provides general

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GRADE 12 – CORE SUBJECT PHYSICAL EDUCATION 3

conditioning for the body. Mentally, it stretches the thinking and the “do – it” abilities of
the young. The sense of achievement is a confidence builder. Teamwork of couples is more
stimulating to concentration and learning. For older groups, competitive dancing is an
excellent learning achievement and self-confidence. Socially, the young people have an
opportunity to interrelate with others, especially the opposite sex, in a setting that includes
discipline and emphasis on courtesy and consideration for others. Ballroom dancing
provides lesson on social skills that will be beneficial to the youth for the rest of their lives.

Ballroom dance training offers unique advantages. It is not only a rhythmical

exercise that adds life, graceful muscular movements but it is also a group recreation. A
child who has learned ballroom dancing gains not only improved posture and coordination
but ease in relationships with companions. Dancing is one means of instilling graceful body
coordination; it is also a muscular activity that brings social ease. A girl who has learned
to be a good ballroom dancer never fades into a wall flower. A Boy who can dance is spared
from many agonies of a teenage self – consciousness. Children who dance well are popular,
ones instilled, those ingredients of a good manners are never forgotten. Ballroom dancing
offers more than mere steps it includes charm of manners and consideration of others.

COMMON DANCE TERMS

1. To Address Partner is to bow to partner. Facing partner, boys bow by bending
slightly from the waist as girls do curtsy. Curtsy is to bend knees and body slightly
with a bow of the head; the weight of the body is on one foot. One-foot crosses the
other in rear.
2. An Amalgamation is a combination of two or more patterns or movements.
3. An Amateur Dancers is a person who is dancing as a hobby and who does not
seek financial gain from teaching or dancing.
4. A Ball change is a transfer of weight from the ball of one foot to the other foot.
5. A Basic figure is a standardized step pattern, which together with other constitute
the basics of a dance.

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6. To Brush is to lightly touch the inside edge of the supporting foot with the inside
edge of the free foot between changes of weight.
7. A Chasse is composed of three changes of weight with a close on the second and
may be performed sideward or forward.
8. A Choreography is a creation or compilation of steps, patterns and movements,
which make up the dance or a dance routine.
9. To Close is to move the free foot next to supporting foot with one change of weight.
10. A Commando is a forward or backward rock and close.
11. A Combination is a group of consecutive patterns and choreography. It is similar
to amalgamation but it sometimes involves a slightly more advanced set of patterns.
12. A Continuity Movement is the continuous passing of the step from one step to the
next.
13. The Contrary body movement is the action of turning the opposite hip and
shoulder toward direction of the moving leg. It is used to begin all turning
movements.
14. A Conversation is a position when partners stand side by side, right hand of the
gentleman holds the lady’s waist; L arm of the lady placed at the gentleman’s,
outside arm at the side.
15. A Corte, in tango, is a stop and change of direction either forward or backward.
16. A Cuban motion is a discreet but expressive hip movement achieve by bending
and straightening the knees with carefully timed weight transfer.
17. Dance Sports is the official name given to competitive Ballroom Dancing.
18. The Floor chart is the ability of the leader to maneuver around the dance floor in
a skilled and controlled manner as to avoid colliding with the other dancers.
19. A Drop is a theatrical movement in which the follower’s body remains in contact
with the floor.
20. A Fan is a half a turn done on the ball of one foot while the free foot is kept directly
behind the foot on which the turn is made.

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21. A Figure is a standardized step pattern that, together with the other patterns,
constitute the dance.
22. A Hip motion is a very general term to mean any type of hip movement used in
Latin dancing.
23. A Pivot is a turning movement during which the free foot is kept either in front or
directly behind the foot on which the turn is made.
24. A Spin is a turn done in place using both feet, usually done as a couple.
25. Variation is a varied or more advanced pattern than the corresponding basic figure,
which still contains the same main elements.

DANCE POSITION
Ballroom or Social Dance Position – partners stand face to face, shoulders and
hips parallel. Boys R hand is placed around Girl’s waist. Girl’s L hand rests lightly against
his R shoulders. Boy’s L hand is raised to the side holding the Girl’s R hand. The fingers
of her R hand rest lightly in the palm of the Boy’s L.
Open or Conversation Position – partners stand side by side, both facing the same
direction. Girl R of partner. Boy’s R is around Girl’s waist in back. Girl’s L hand rest
lightly on Boy’s R shoulder. Outside hands may be joined with arms extended forward or
the outside hands maybe on hips or side.
Shoulder – Waist Position – partners face each other. Boy’s places hands on Girl’s
waist. Girl’s hands are on the Boy’s shoulders.
Cross – Hold Position – partners stand face to face, R hand joined over L hands,
extended about waist level.
Promenade Position – partners stand side by side, both facing on the same
direction. Girl at R of partner. The hand crossed in front; R hands joined over L.
Schottische Position – partners stand side by side, Girl to R of Boy both facing the
same direction. Boy’s R arm around Girl’s waist, her L arm shoulder behind his R shoulder,
her L hand resting lightly on that shoulder, free hands-on waist.

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Varsovienne Position – partners stand side by side; girls stand to the R and slightly
in front of Boy. Boy reaches R arm over the girl’s R shoulder and takes her R hand in his,
his L holds her L a little above his L shoulder.
Swing is a rhythmic rotation of a couple performed with a walking step or shift steps.
Elbow Swing – hook designated elbows firmly of the hand carried at the height of
the locked elbows. While swinging, pull away from partner at shoulders.
One Hand Swing – with the elbow bent and down, join the designated hands at
shoulder height. In balancing “pull against pull” while swinging, apply pressure against the
thumbs and heels of hands, pulling away at shoulders.
Two – Hand Swing – Boy present hands at shoulder height with palms up, elbows
close to sides and should support while balancing “pull against pull” leaning away at
shoulders.
Waist Swing – In a modified closed ballroom dance positions with R foot and hips
adjacent the support weight of the body on the R foot swing, balance “pull against pull”,
leaning away from partners at shoulder.
Hungarian or Russian Swing – dancers stand facing in opposite direction with
R(L) hips adjacent, each R(L) arm around each other’s waist in front, on partners hip, L(R)
arm curved overhead, both lean slightly away from each other when turning.
Star post – Partners are in opposite directions, their right hands holding each other,
lady facing away from audience; while gentleman faces the audience.
Challenge position- Partners face each other about a step apart without touching.
Cuddle or skating position – Woman is at man’s left or right side, both facing the
same direction; one arm of man is across woman’s back.

SOCIAL DANCE GUIDELINES

1. Practice correct dancing position even without a partner.
2. Maintain a good standing position. Bring out the best in your look.

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3. Keep your weight over the balls of your feet to make you feel quicker and lighter,
and place your weight even on the soles of your shoes. No weight on the heel.
4. Maintain the habit of keeping feet close together unless you are taking a definite
step. Feet apart are not a pretty sight.
5. For a graceful dancing, always turn your toes out, not in.
6. When dancing with a partner, adapt a comfortable position for both of you; not too
close and not too far.
7. Don’t lean forward or backward. Just assume a natural comfortable dancing
companion.
8. When facing the audience, the lady is at the right side of the male.

SOCIAL DANCE ETIQUETTE

1. Do not teach your partner on the dance floor.
2. Anticipate the next step.
3. Be confident strive to become a proficient dancer.
4. Don’t show off.
5. Find mutual topics of interest for conversation, never gossip.

Dancing Personalities
Dancing is an expression of one’s personality. We can read one’s personality and
character by the way he dances. Traits such as timidity, aggressiveness, and consideration
for others, arrogance, and other characteristics are revealed when people dance.
1. Dancers who love themselves--- point their toes too gracefully.
2. The cuddly couples--- are fun to watch if they are not related to you.
3. The bully type--- meanders around the dance floor, pushing his partner into
everything that comes his way.
4. The casual dancers--- girl show that sloppy I don’t care posture and the man
just shuffling along.

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5. The possessive man--- holds tightly on his partner’s back. His posture is
crouching as though ready for a springing pounce.
6. The jealous girl--- clings to her partner like a glue, looks up in his eyes and is
always tremendously attentive.
7. The timid souls--- could almost sink to the floor if you stare at them. Males
have an apologetic manner and takes faltering steps, barely touches his partner.
He is hard to follow because he is too shy to lead. The girls of this type take
uncertain steps, droop their arms and get an until-death-do-us part grip on their
partner.

In common usage, Ballroom dance refers to the ten dances of International Standard
and International Latin, though the term is also often used interchangeably with
International standard dances.
International Style
International Standard dances are normally performed with Western Music.
A couple dances counter clockwise around a rectangular floor following the
line of dance.
Costume
Women – full gown Men - bow tie and tail coats or tuxedos, vest
Dances:
1. Slow Waltz 2. Tango 3. Viennese Waltz
4. Slow Foxtrot 5. Quick step
International Latin Dances are performed with contemporary Latin American
Music and with the exception of a few traveling dances.
Costume
Women – Short skirted Latin outfits
Men - outfitted in tight fitting shirts and pants
Dances:
1. Cha-cha 2. Samba 3. Rumba 4. Paso Doble 5. Jive

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Rumba
The name Rumba was originally applied specifically to the dancing style with
lascivious movement of the hip, bosom and other flexible parts. The Rumba influence came
in the 16th century from the black slaves from Africa. The native Rumba folk dance is
essentially a sex pantomime danced extremely fast with exaggerated hip movements and
with a sensually aggressive attitude of men and a defensive attitude on the part of women.
The music is written in 4/4 time, which gives 4 counts to each bar of music, 1, 2, 3,
4. The beat values are 2, 3, 4-1 or quick, quick, slow.

Cha-cha-cha
There are various theories as of the origin of Cha-cha. It could derive from the
Spanish chacha meaning nursemaid, or chacha meaning to chew coca leaves, or from cha
meaning tea. This dance evolved from the Mambo and has its origins in the religious ritual
dances of West Africa. The music is usually in 4/4 time, sometimes 2/4. The Cha-cha-cha
is a Cuban dance, based on the Rumba. Counting is 1,2, 3 and 4

Reggae
First developed in Jamaica in the late 1960’s. The term reggae more properly
denotes a particular music style that originated following on the development of ska and
rocksteady. It is based on rhythmic style characterized by accents on the off-beat known as
the skank. It usually accents the second and fourth beat in each bar. The music is 4/4 time
and counting is 1, 2, 3,4.

Samba
Comes from Brazil. It differs from other Latin- American dances because it is lively
and vigorous and the feet is constantly leaving the floor. It is literally a bouncing step. It
involves much knee action with the dancers’ bodies resembling a swinging pendulum as
they sway and turn. 2/4-time 1 and 2

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Waltz
It is the first dance to use closed dance position. The waltz was to be performed
solely for the demonstration of elegance and not pleasure. The name comes from the
German word to revolve, turning with smooth gliding steps. Music is ¾ time 1, 2, 3.

Paso Doble
It finds its roots in the Spanish style music of the 1930’s. It is popularly known as
the man’s dance, portraying the story of the matador with (the female being) his cape where
the matador is to wield his cape according to the anger and intensity of the roaring boar.

Jive
The origin of the word jive is unknown but it may refer to jive talk, or bad mouthing.
This word reflects the character of the dance for it is sassy and loud. It came from the
African American slaves. It is known by many names, sometimes called Swing, Jitterbug,
Lindy hop, or Charleston, although it is completely different dance. Music is 4/4 time 1,2,3
and 4/ 1 and 2, 3 and 4.

Swing
An outgrowth of the jitterbug, it is marked by quick, strenuous movements
sometimes accompanied by acrobatics in its present form; it maybe a lively smooth dance.
Benny Goodman is the band leader credited with the developing the rhythm of Swing. It is
named after Charles Lindbergh’s solo flight across the Atlantic Ocean in 1927 Music is 4/4
time sometimes 3/4 1,2,3,4/ 1,2 ah 3

Tango
Originated in the lower class of Buenos Aires especially in the Bario de Las Ranas.
It was first known as baile con corte- the dance with a stop. It is characterized by sudden
changes of direction and its many flaring and dipping steps. Music is 2/4 time 1,2/ 12

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Foxtrot
An American dance evolving from trotting dance in 1913. Dancers gliding around
the dance floor with little up and down motion. It is known as the first truly American
ballroom dance, was named after Harry Fox. Music is in 2/4 time 12/ 1,2

What’s more

Activity #6:
a. Wear a costume of any type of ballroom dance, on your
picture, write your name below and what dance is your
costume for. (See the example given)
RUMBA DANCE COSTUME
JUANA DELA CRUZ
ABM12

Assessment

Directions: Read the following questions and answer smartly. Write your answer before
the number.

1. It 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.
a. Social and Ballroom Dance c. Folk/Ethnic Dance
b. Creative Rhythms d. Recreational Dance
2. It is a social gathering with the more formal atmosphere than the simple and informal
parties in which the recreational dances are the usual forms, the participants are usually
in formal attire
a. Social and Ballroom Dance c. Folk/Ethnic Dance
b. Creative Rhythms d. Recreational Dance
3. It includes dance mixers, square dance round and couple dances. Many of these dances
have simple patterns and combinations of walking steps, polka step and the waltz step

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a. Social and Ballroom Dance c. Folk/Ethnic Dance

b. Creative Rhythms d. Recreational Dance
4. It is an end product of exploration and improvisation of movements as children learn
to move the parts of their body and to use them as instruments of expression
a. Social and Ballroom Dance c. Folk/Ethnic Dance
b. Creative Rhythms d. Recreational Dance
5. This refers to movement set to music where there emerges organization, structure and
pattern. It is a composition that implies arrangement of parts into a form.
a. Visual arts c. Dance
b. Music d. Fitness
6. When your feet are positioned in one foot in front of other foot of a pace distance and
one arm is raised in front as in 1st position; other arm raised overhead. This fundamental
dance position is on?
a. 1st position c. 2nd position
b. 3rd position d. 4th position
7. Bending or shortening of a body part occurring at a joint is what kind of non-locomotor
movement?
a. Flexion c. Pendula
b. Extension d. Percussive
8. The following are the objectives of teaching folk dancing, EXCEPT
a. To foster patriotism and nationalism through the study of our dance.
b. To arouse better appreciation of Philippine music and folk dances.
c. To provide through dancing, a healthful form of relaxation and recreation
d. None of the above
9. When partners stand side by side, both facing on the same direction. Girl at R of partner.
The hand crossed in front, R hands joined over L is what type of Social and Ballroom
dance position?
a. Ballroom or Social Dance Position c. Challenge Position
b. Promenade Position d. Cuddle or Skating position
10. This dance evolved from the Mambo and has its origins in the religious ritual dances
of West Africa. The music is usually in 4/4 time, sometimes 2/4. The Cha-cha-cha is a
Cuban dance, based on the Rumba. Counting is 1,2, 3 and 4
a. Samba c. Chachacha
b. Rumba d. Jive

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References
AMA Online Education PE and Health 3 (2020) , Nature of the Different Dances
https://modules.arvicbabol.com/files/PEDH121/Lesson%201%20Nature%20of%2
0the%20Different%20Dances.pdf

Bronoso, Marvin, (2018) ICT COORDINATOR / MENTOR at The Manila Times

College of Subic, PHYSICAL EDUCATION 12 - Nature of Dance
https://www.slideshare.net/MarvinBronoso1/physical-education-12-
nature-of-dance

Ladaran, Ted Bryan Yap M.A. (2020), Physical Education 2 : Rhythmic Activities.
Holy Name University, College of Education, Physical Education
http://hnupe.weebly.com/pe-2.html

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LESSON
Risk Factors of Lifestyle
4 Disease

Lifestyle disease: A disease associated

with the way a person or group of people lives.
Lifestyle diseases include atherosclerosis, heart
disease, and stroke; obesity and type 2 diabetes;
and diseases associated with smoking and alcohol
and drug abuse. Regular physical activity helps
prevent obesity, heart disease, hypertension,
diabetes, colon cancer, and premature mortality.

You should be able to:

a. know the risk factors of lifestyle disease.

What is it

Pre-Activity #1:

In a short video with a minimum of 2 minutes tell me about your fitness habit and
answer the table below

Procedure:
1. Reflect on the different physical activities you have participated during
the previous years.

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2. Using the questionnaire below, put a check on the appropriate column.

Are you into----? Yes No

Walking/Jogging
Malling
Swimming
Hiking
Household chores
Yoga exercise
Jumping
HipHop
Zumba
Aerobics exercise
Ballroom dancing
Strength training
Biking
Stretching
Dribbling

YOU WANT TO BE FIT? STRETCH IT OUT

In this activity, you will perform basic stretching and warm-up exercises to
condition your body in performing a variety of fitness activities in this module.

The Warning Effect

An effective warm-up exercise should:

1. Increase blood flow to muscles.

2. Increase core body temperature
3. Gently raise heart rate
4. Increase muscle elasticity and:
5. Increase mental alertness

Procedure:

1. Perform the following warm-up exercises with the help of your family member.

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2. Observe proper posture and correct execution in doing different exercises.

A. Neck Stretch
a. Bend your head forward and
slightly to the right.
b. With your right hand, gently
pull your head downward to
stretch your neck.
c. Hold for about 16 counts.
Repeat on the opposite side.

B. Shoulder Rolls
a. Stand in upright position. Roll shoulders in
circular motion forward to backward.

C. Side Arm Strecth

a. Stand in upright position.
Extend the right arm to
the left. Use the left
arm/hand to gently push
the right arm towards the
body to straighten and
stretch it. Hold the
stretch for 16 counts.
Repeat on the left arm

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D. Triceps Stretch
a. Extend one hand on
the center of your
back, fingers pointing
downward.
b. Use the other hand to
grasp the elbow and
stretch your triceps
muscle.
c. Hold the stretch for 16
counts. Repeat on the opposite arm.
E. Hamstring Stretch
a. Stand with your feet shoulder –
width apart, one foot extended
half a step forward.
b. Keeping the front leg straight,
bend your rear leg, resting both
hands on the bent thigh.
c. Stretch for 16 counts. Repeat on
the opposite leg.

F. Quadricep Stretch
a. Stand near a wall or a piece of sturdy exercise
equipment support.
b. Grasp your ankle and gently pull your heel up
and back until you feel a stretch in front of your
thigh.

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GRADE 12 – CORE SUBJECT PHYSICAL EDUCATION 3

c. Hold for about 16 counts. Switch legs and repeat.

Other warm-up exercises:

a. Hip Circles
b. March on the spot
c. Jog in place
d. Waist turns
e. Knee lifts
f. Jumping jacks

What’s more

Activity #7: Reflective questions

1. How did you perform the different warm-up and stretching exercises?

________________________________________________________________________
________________________________________________________________________
________________________________________________________________________

2. What are the benefits of warm-up and stretching exercises?

________________________________________________________________________
________________________________________________________________________
________________________________________________________________________

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Activity 8: WELLNESS LIFESTYLE QUESTIONNAIRE

Procedure:
1. Place a check in the column corresponding to your answer for each question.
Get your final score according to the guidelines provided at the end of the
questionnaire
2. Answer the following reflective questions below.

Nearly
WELLNESS LIFESTYLE Always Often Seldom Never
always
QUESTIONNAIRE (5) (3) (2) (1)
(4)
1. I eat 3 regular meals
that include a wide
variety of food every
day.
2. I can perform effective
stress management
technique.
3. I do not spend time and
talent worrying about
failures.
4. I spend the most of my
leisure time in
wholesome recreational
activities.
5. I eat fruits and
vegetables everyday
6. I study in a clean
environment
7. I associate with people
who have a positive
attitude about life.
8. I readily recognize
problems and act on it
when I am under
excessive tension and
stress.
9. I participate in vigorous
aerobic activity for 20
minutes, 3x a day

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10. I avoid being alone in

public places out until
midnight
11. I participate in strength
training exercise, 2 or
more days per week
12. I have close friends and
relatives with whom I
can discuss personal
problems and approach
for help when needed.
13. I perform flexibility
exercises a minimum of
2x per week
14. I limit the amount of
fats in my diet on most
days of the week
15. I maintain my
recommended body
weight.

How to score?
1. Enter the score corresponding to your score for each question in the space provided
below.
2. Total the score for each specific wellness lifestyle category and obtain a rating for
each category according to the criteria provided below.
Health- Emotional Environmental
Stress Personal
Related Nutrition Well- Health &
Management Safety
Fitness Being Protection

1. 4. 7. 9. 11. 13.
2. 5. 8. 10. 13. 14.
3 6. 15.
Total
Rating

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Assessment

In a short video, differentiate your fitness habit before reading and learning in this
module from after learning some exercise and stretching. A video should have 2
minutes or more. Your face should be visible and a well background. (20pts)

Reference
DepEd Region X: Northern Mindanao

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LESSON
Stress Management
5
If you’re living with high levels of stress,
you’re putting your entire well-being at risk.
Stress wreaks havoc on your emotional
equilibrium, as well as your physical health. It
narrows your ability to think clearly, function
effectively, and enjoy life. It may seem like
there’s nothing you can do about stress. The bills
won’t stop coming, there will never be more hours
in the day, and your work and family
responsibilities will always be demanding. But you have a lot more control than you might
think.

After going through this module, you are expected to:

a. know how to manage stress.

What is it

Effective stress management helps you break the hold stress has on your life, so
you can be happier, healthier, and more productive. The ultimate goal is a balanced life,
with time for work, relationships, relaxation, and fun—and the resilience to hold up under
pressure and meet challenges head on. But stress management is not one-size-fits-all.

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That’s why it’s important to experiment and find out what works best for you. The
following stress management tips can help you do that.

TIP 1: IDENTIFY THE SOURCES OF STRESS IN YOUR LIFE

Stress management starts with identifying the sources of stress in your life. This isn’t as
straightforward as it sounds. While it’s easy to identify major stressors such as changing
jobs, moving, or going through a divorce, pinpointing the sources of chronic stress can be
more complicated. It’s all too easy to overlook how your own thoughts, feelings, and
behaviors contribute to your everyday stress levels.

To identify your true sources of stress, look closely at your habits, attitude, and excuses:

• Do you explain away stress as temporary (“I just have a million things going on
right now”) even though you can’t remember the last time you took a breather?

• Do you define stress as an integral part of your work or home life (“Things are
always crazy around here”) or as a part of your personality (“I have a lot of
nervous energy, that’s all”)?

• Do you blame your stress on other people or outside events, or view it as entirely
normal and unexceptional?

Until you accept responsibility for the role you play in creating or maintaining it, your
stress level will remain outside your control.

Start a stress journal

A stress journal can help you identify the regular stressors in your life and the way
you deal with them. Each time you feel stressed, keep track of it in your journal or use a
stress tracker on your phone. Keeping a daily log will enable you to see patterns and
common themes. Write down:

• What caused your stress (make a guess if you’re unsure).

• How you felt, both physically and emotionally.

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• How you acted in response.

• What you did to make yourself feel better.

TIP 2: PRACTICE THE 4 A’S OF STRESS MANAGEMENT

While stress is an automatic response from your nervous system, some stressors arise at
predictable times: your commute to work, a meeting with your boss, or family gatherings,
for example. When handling such predictable stressors, you can either change the situation
or change your reaction. When deciding which option to choose in any given scenario, it’s
helpful to think of the four A’s: avoid, alter, adapt, or accept.

The four A’s – Avoid, Alter, Adapt & Accept

Avoid unnecessary stress

It’s not healthy to avoid a stressful situation that needs to be addressed, but you may be
surprised by the number of stressors in your life that you can eliminate.

Learn how to say “no.” Know your limits and stick to them. Whether in your personal or
professional life, taking on more than you can handle is a surefire recipe for stress.
Distinguish between the “should” and the “musts” and, when possible, say “no” to taking
on too much.

Avoid people who stress you out. If someone consistently causes stress in your life, limit
the amount of time you spend with that person, or end the relationship.

Take control of your environment. If the evening news makes you anxious, turn off the
TV. If traffic makes you tense, take a longer but less-traveled route. If going to the market
is an unpleasant chore, do your grocery shopping online.

Pare down your to-do list. Analyze your schedule, responsibilities, and daily tasks. If
you’ve got too much on your plate, drop tasks that aren’t truly necessary to the bottom of
the list or eliminate them entirely.

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The four A’s – Avoid, Alter, Adapt & Accept

Alter the situation

If you can’t avoid a stressful situation, try to alter it. Often, this involves changing the
way you communicate and operate in your daily life.

Express your feelings instead of bottling them up. If something or someone is bothering
you, be more assertive and communicate your concerns in an open and respectful way. If
you’ve got an exam to study for and your chatty roommate just got home, say up front
that you only have five minutes to talk. If you don’t voice your feelings, resentment will
build and the stress will increase.

Be willing to compromise. When you ask someone to change their behavior, be willing
to do the same. If you both are willing to bend at least a little, you’ll have a good chance
of finding a happy middle ground.

Create a balanced schedule. All work and no play is a recipe for burnout. Try to find a
balance between work and family life, social activities and solitary pursuits, daily
responsibilities and downtime.

Adapt to the stressor

If you can’t change the stressor, change yourself. You can adapt to stressful situations and
regain your sense of control by changing your expectations and attitude.

Reframe problems. Try to view stressful situations from a more positive perspective.
Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup,
listen to your favorite radio station, or enjoy some alone time.

Look at the big picture. Take perspective of the stressful situation. Ask yourself how
important it will be in the long run. Will it matter in a month? A year? Is it really worth
getting upset over? If the answer is no, focus your time and energy elsewhere.

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The four A’s – Avoid, Alter, Adapt & Accept

Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting
yourself up for failure by demanding perfection. Set reasonable standards for yourself and
others, and learn to be okay with “good enough.”

Practice gratitude. When stress is getting you down, take a moment to reflect on all the
things you appreciate in your life, including your own positive qualities and gifts. This
simple strategy can help you keep things in perspective.

Accept the things you can’t change

Some sources of stress are unavoidable. You can’t prevent or change stressors such as the
death of a loved one, a serious illness, or a national recession. In such cases, the best way
to cope with stress is to accept things as they are. Acceptance may be difficult, but in the
long run, it’s easier than railing against a situation you can’t change.

Don’t try to control the uncontrollable. Many things in life are beyond our control,
particularly the behavior of other people. Rather than stressing out over them, focus on
the things you can control such as the way you choose to react to problems.

Look for the upside. When facing major challenges, try to look at them as opportunities
for personal growth. If your own poor choices contributed to a stressful situation, reflect
on them and learn from your mistakes.

Learn to forgive. Accept the fact that we live in an imperfect world and that people make
mistakes. Let go of anger and resentments. Free yourself from negative energy by
forgiving and moving on.

Share your feelings. Expressing what you’re going through can be very cathartic, even if
there’s nothing you can do to alter the stressful situation. Talk to a trusted friend or make
an appointment with a therapist.

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TIP 3: GET MOVING

When you’re stressed, the last thing you probably feel like doing is getting up and
exercising. But physical activity is a huge stress reliever—and you don’t have to be an
athlete or spend hours in a gym to experience the benefits. Exercise releases endorphins
that make you feel good, and it can also serve as a valuable distraction from your daily
worries.

While you’ll get the most benefit from regularly exercising for 30 minutes or more, it’s
okay to build up your fitness level gradually. Even very small activities can add up over
the course of a day. The first step is to get yourself up and moving. Here are some easy
ways to incorporate exercise into your daily schedule:

• Put on some music and dance around.

• Take your dog for a walk.

• Walk or cycle to the grocery store.

• Use the stairs at home or work rather than an elevator.

• Park your car in the farthest spot in the lot and walk the rest of the way.

• Pair up with an exercise partner and encourage each other as you work out.

• Play ping-pong or an activity-based video game with your kids.

C. The stress-busting magic of mindful rhythmic exercise

While just about any form of physical activity can help burn away tension and stress,
rhythmic activities are especially effective. Good choices include walking, running,
swimming, dancing, cycling, tai chi, and aerobics. But whatever you choose, make sure
it’s something you enjoy so you’re more likely to stick with it.

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While you’re exercising, make a conscious effort to pay attention to your body and the
physical (and sometimes emotional) sensations you experience as you’re moving. Focus
on coordinating your breathing with your movements, for example, or notice how the air
or sunlight feels on your skin. Adding this mindfulness element will help you break out of
the cycle of negative thoughts that often accompanies overwhelming stress.

TIP 4: CONNECT TO OTHERS

There is nothing more calming

than spending quality time with
another human being who makes
you feel safe and understood. In
fact, face-to-face interaction
triggers a cascade of hormones that
counteracts the body’s defensive
“fight-or-flight” response. It’s
nature’s natural stress reliever (as an added bonus, it also helps stave off depression and
anxiety). So make it a point to connect regularly—and in person—with family and friends.

Keep in mind that the people you talk to don’t have to be able to fix your stress. They
simply need to be good listeners. And try not to let worries about looking weak or being a
burden keep you from opening up. The people who care about you will be flattered by your
trust. It will only strengthen your bond.

Of course, it’s not always realistic to have a pal close by to lean on when you feel
overwhelmed by stress, but by building and maintaining a network of close friends you can
improve your resiliency to life’s stressors.

Tips for building relationships

1. Reach out to a colleague at work.

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2. Help someone else by volunteering.

3. Have lunch or coffee with a friend.

4. Ask a loved one to check in with you regularly.

5. Accompany someone to the movies or a concert.

6. Call or email an old friend.

7. Go for a walk with a workout buddy.

8. Schedule a weekly dinner date.

9. Meet new people by taking a class or joining a club.

10. Confide in a clergy member, teacher, or sports coach.

TIP 5: MAKE TIME FOR FUN AND RELAXATION

Beyond a take-charge approach and a positive attitude, you can reduce stress in
your life by carving out “me” time. Don’t get so caught up in the hustle and bustle of life
that you forget to take care of your own needs. Nurturing yourself is a necessity, not a
luxury. If you regularly make time for fun and relaxation, you’ll be in a better place to
handle life’s stressors.

Set aside leisure time. Include rest and relaxation in your daily schedule. Don’t
allow other obligations to encroach. This is your time to take a break from all
responsibilities and recharge your batteries.

Do something you enjoy every day. Make time for leisure activities that bring you
joy, whether it be stargazing, playing the piano, or working on your bike.

Keep your sense of humor. This includes the ability to laugh at yourself. The act of
laughing helps your body fight stress in a number of ways.

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Take up a relaxation practice. Relaxation techniques such as yoga, meditation, and

deep breathing activate the body’s relaxation response, a state of restfulness that is the
opposite of the fight or flight or mobilization stress response. As you learn and practice
these techniques, your stress levels will decrease and your mind and body will become
calm and centered.

TIP 6: MANAGE YOUR TIME BETTER

Poor time management can cause a lot of stress. When you’re stretched too thin and
running behind, it’s hard to stay calm and focused. Plus, you’ll be tempted to avoid or cut
back on all the healthy things you should be doing to keep stress in check, like socializing
and getting enough sleep. The good news: there are things you can do to achieve a healthier
work-life balance.

Don’t over-commit yourself. Avoid scheduling things back-to-back or trying to fit

too much into one day. All too often, we underestimate how long things will take.

Prioritize tasks. Make a list of tasks you have to do, and tackle them in order of
importance. Do the high-priority items first. If you have something particularly unpleasant
or stressful to do, get it over with early. The rest of your day will be more pleasant as a
result.

Break projects into small steps. If a large project seems overwhelming, make a step-
by-step plan. Focus on one manageable step at a time, rather than taking on everything at
once.

Delegate responsibility. You don’t have to do it all yourself, whether at home, school,
or on the job. If other people can take care of the task, why not let them? Let go of the
desire to control or oversee every little step. You’ll be letting go of unnecessary stress in
the process.

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TIP 7: MAINTAIN BALANCE WITH A HEALTHY LIFESTYLE

In addition to regular exercise, there are other healthy lifestyle choices that can
increase your resistance to stress.

Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress, so
be mindful of what you eat. Start your day right with breakfast, and keep your energy up
and your mind clear with balanced, nutritious meals throughout the day.

Reduce caffeine and sugar. The temporary “highs” caffeine and sugar provide often
end with a crash in mood and energy. By reducing the amount of coffee, soft drinks,
chocolate, and sugar snacks in your diet, you’ll feel more relaxed and you’ll sleep better.

Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may
provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask
the issue at hand; deal with problems head on and with a clear mind.

Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling
tired will increase your stress because it may cause you to think irrationally.

TIP 8: LEARN TO RELIEVE STRESS IN THE MOMENT

When you’re frazzled by your morning commute, stuck in a stressful meeting at

work, or fried from another argument with your spouse, you need a way to manage your
stress levels right now. That’s where quick stress relief comes in.

The fastest way to reduce stress is by taking a deep breath and using your senses—
what you see, hear, taste, and touch—or through a soothing movement. By viewing a
favorite photo, smelling a specific scent, listening to a favorite piece of music, tasting a
piece of gum, or hugging a pet, for example, you can quickly relax and focus yourself.

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Of course, not everyone responds to each sensory experience in the same way. The
key to quick stress relief is to experiment and discover the unique sensory experiences that
work best for you.

THE EIGHT FOUNDATION POSTURES IN PERFORMING YOGA

1. Downward Facing Dog
Position

2. Mountain Pose

3. Warrior Pose 1

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4. Warrior Pose 2

5. Extended side angle

6. Triangle Pose

7. Cat-Cow Stretch

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8. Staff Pose

What I have learned

Activity #9:
What Are the following stress management tips can help you?

9. _______________________________________
10. _______________________________________
11. _______________________________________
12. _______________________________________
13. _______________________________________
14. _______________________________________
15. _______________________________________
16. _______________________________________

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Assessment

Perform the eight yoga poses together with a family member. Any family
member with a minimum of 3-minute video.

References
https://www.helpguide.org/articles/stress/stress-management.htm
DepEd Region X: Northern Mindanao

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LESSON Health-Related Fitness

6 Through Dancing

Being physically fit through dancing can improve your muscle tone, strength,
endurance and fitness. Regardless of the style of dance, whether it is ballroom, ballet,
Zumba, hip hop, they play an active role in helping people stay fit. You can dance in a
group, with a partner, or even on your own. Most people love to dance since it is a way to
become physically active and fit. A healthy dancer is one who is in a state of being well in
both body and mind. Once you are a physically fit dancer, you have the ability to meet the
demands of a specific physical task. These are the key to achieve physical fitness for health
reasons and to give emphasis on health-related fitness components when doing work out
and dancing. It is not defined only by what kind of activity you do, how long you do it, or
at what level of intensity but rather over all fitness which made up of 5 main components.
These fitness components focus on factors that promote optimum health and prevent the
onset of disease and problems associated with inactivity.

You should be able to:

a. execute dance activities that promotes health-related fitness;
b. enumerate the different components of HRF; and
c. reflect on other factors that may affect one’s health.

What is it

A well-rounded dance training program is necessary to consider in all components

of HRF such as:

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Aerobic Training- reduces the risk of diabetes, obesity, heart diseases and blood
pressure. Regular aerobic exercise increases your capacity to use the oxygen. It helps by
increasing your heart rate.

Strength and Endurance Training- supplemental strength in dance training can lead
to better dancing and reduces occurrence of dance injuries. This training can involve
minimal heavy weights with minimal repetitions for a short period of time.

Power Training- Jumping is a part of most dance performance which involves muscular
strength and elasticity. Plyometric training has a positive effect in dancers. Once a dancer
knows how to elevate themselves, they can bring correct dance techniques.

Flexibility Training - This is one of the important in physical fitness. Holding muscles in
a stretched position causes the muscles fibers to become accustomed therefore dancers
need to improve flexibility. It is advised that stretching of muscles happens slowly and
gently with coordinated inhalation and exhalation.

Body composition - it plays an important role in dancer`s health. Right and healthy ratio
of lean muscle mass to fat mass are key factors that can contribute to optimizing physical
performance. Dancers body fat should be at a certain level in order to reach their potential.

Other Factors Affecting Your Health;

1. Sleep - dancers commonly had low sleep hours since they undergo extreme
physical and mental stress and work according to an irregular schedule.

2. Nutrition - Foods that contains amount of protein, carbohydrates and good fats
provides source of energy for dancers and feel energized for a longer period of
time with high performance fuel necessary when undergo dance trainings.

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3. Disordered eating habits - due to pressure from peers, instructors to achieve a

lower body weight to maintain a perfect dancer’s body for enhanced performance.
This can cause energy and nutrient deficiency which lead to medical problems.

4. Dehydration - the first sign of dehydrations are fatigue and poor balance, therefore
staying hydrated is important to dancers to keep their body from overheating.
Drinking regularly even small sips is a beneficial habit during a show. Preventing
dehydration can also be solved by eating lots of fruits and vegetables such as
melons, oranges, and leafy green salads.

SIGNIFICANCE OF HEALTH-RELATED FITNESS THROUGH DANCING

The significance of this fitness activity is to help the students understand the
importance of movement and fitness in a variety of ways and learn to coordinate muscles
to move in a proper position through dancing. Furthermore, this often results in increased
flexibility and good source of motor and aerobic fitness. This is a great way to help the
students understand how healthy they are and will learn how to set goals to improve their
Health-related fitness.

What’s more

Activity #10: Let`s Get Physical!

Direction: Create a video clip of at least 3-5 minutes presenting one (1) type of dances that
you like. You may choose your own background music. You may dance alone or with a
family member/s.

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What I have learned

Activity #11
Explain how dancing affect one’s health habit.

__________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________

Assessment

Multiple Choice. Choose the letter of the best answer. Write the chosen letter
before the number.

1. Jumping is a part of most dance performance which involves muscular strength and
elasticity. Plyometric training has a positive effect in dancers
a. Aerobic Training c. Flexibility Training
b. Power Training d. Body composition

2. This is one of the important in physical fitness. Holding muscles in a stretched

position causes the muscles fibers to become accustomed therefore dancers need to
improve flexibility

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a. Aerobic Training c. Flexibility Training

b. Power Training d. Body composition
3. It reduces the risk of diabetes, obesity, heart diseases and blood pressure. Regular
aerobic exercise increases your capacity to use the oxygen
a. Aerobic Training c. Flexibility Training
b. Power Training d. Body composition
4. It plays an important role in dancer`s health. Right and healthy ratio of lean muscle
mass to fat mass are key factors that can contribute to optimizing physical
performance
a. Aerobic Training c. Flexibility Training
b. Power Training d. Body composition
5. It is advised that stretching of muscles happens slowly and gently with coordinated
inhalation and exhalation
a. Aerobic Training c. Flexibility Training
b. Power Training d. Body composition

6-10. What are the 5 components of HRF?

6. ___________________________
7. ___________________________
8. ___________________________
9. ___________________________
10. __________________________

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References

Gleason, M. (2008, Dec 20). Ballet dancer's nutrition keeps him going. Tulsa
World Retrieved
from https://search.proquest.com/docview/395436842?accountid=167112

lLana J.McCloughanaStephanie J.HanrahanaRuthAndersonbShona R.Halson

Psychological
recovery: Progressive muscle relaxation (PMR), anxiety, and sleep in
dancersPerformance Enhancement & Health
Volume 4, Issues 1–2, March 2016, Pages 12-17

Lodico, A. E. (2016). An assessment of nutritional knowledge, attitudes, dietary behaviors,

and dietary intake in female college dance major (Order No. 10127250). Available
from ProQuest Central. (1809114924). Retrieved from
https://search.proquest.com/docview/1809114924?accountid=167112

Richard Swinbourne, Nicholas Gill, Joanna Vaile, Daniel Smart. (2016)

Prevalence of poor sleep quality, sleepiness and obstructive sleep apnoea risk
factors in athletes. European Journal of Sport Science 16:7, pages 850-858.

Sagolla, L. J. (2007). Nutrition for dancers. Back Stage East, 48(22), 21. Retrieved from
https://search.proquest.com/docview/221172439?accountid=16711

https://cdn.ymaws.com/www.iadms.org/resource/resmgr/resource_papers/dance_fitness
.pdf

https://www.danceinforma.com/2012/07/03/hydration-for-dancers/

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LESSON
Barriers to Physical Activity
7 (Dancing Activity)

The role of physical activity in our day to day lives has changed over the centuries
because of modern technological advancement that have made people less active due to
certain barriers to participation. Understanding common barriers to physical activity and
creating strategies to overcome them may help make physical activity part of daily life.
Dancing is a form of physical activity in which it can improve cardiovascular health,
aerobic fitness and muscular strength and yet many people are still inactive and have
sedentary lifestyles. The following are some common reasons why people remain inactive
in dancing

After going through this module, you are expected to:

a. identify barriers to dancing activities;
b. enumerate the personal barriers in dancing; and
c. reflect on environmental barriers.

What is it

PERSONAL BARRIERS IN DANCING

1. Lack of interest
2. Lack of confidence
3. Bad experience
4. Lack of time
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5. Lack of energy
6. Lack of encouragement
7. Social influence

ENVIRONMENTAL BARRIERS

The major environmental barriers are Time, Place, Space, Climate and Noise. The
environment which we live plays a major role on our level of physical activity. Factors
such as Poor Street lighting at night and a lack of convenient places to do Physical Activity,
traffic, crime and pollution may also have an effect. Where we live, learn, work and play
appear to have a great deal to do with how active we are. Creating activity-friendly
environment is one way to help people become inactive such as buildings, streets, and
communities that encourage walking and biking and even doing Zumba session.

Activity #12: Describe the picture!

Direction: Describe the picture below. Can you tell what causes this person to act this
way? Write your answer on the space provided

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Assessment

Explain how will you handle those personal barriers.

__________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________

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References

Gleason, M. (2008, Dec 20). Ballet dancer's nutrition keeps him going. Tulsa
World Retrieved
from https://search.proquest.com/docview/395436842?accountid=167112
lLana J.McCloughanaStephanie J.HanrahanaRuthAndersonbShona R.Halson
Psychological
recovery: Progressive muscle relaxation (PMR), anxiety, and sleep in
dancersPerformance Enhancement & Health
Volume 4, Issues 1–2, March 2016, Pages 12-17
Lodico, A. E. (2016). An assessment of nutritional knowledge, attitudes, dietary behaviors,
and dietary intake in female college dance major (Order No. 10127250). Available
from ProQuest Central. (1809114924). Retrieved from
https://search.proquest.com/docview/1809114924?accountid=167112
Richard Swinbourne, Nicholas Gill, Joanna Vaile, Daniel Smart. (2016)
Prevalence of poor sleep quality, sleepiness and obstructive sleep apnoea risk
factors in athletes. European Journal of Sport Science 16:7, pages 850-858.
Sagolla, L. J. (2007). Nutrition for dancers. Back Stage East, 48(22), 21. Retrieved from
https://search.proquest.com/docview/221172439?accountid=16711
https://cdn.ymaws.com/www.iadms.org/resource/resmgr/resource_papers/dance_fitness
.pdf

https://www.danceinforma.com/2012/07/03/hydration-for-dancers/

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LESSON Health-and Dance Related

8 Career Opportunities

Working as a professional dancer is a dream for many and it is a very challenging

path, however, the reality can be highly competitive and a difficult lifestyle to maintain
and not everyone is cut out for it. Whether you are forced to stop dancing due to injury or
you simply feel drawn to another kind of lifestyle, figuring out what to do instead can be
difficult. However, dancers are resourceful, disciplined, creative, and intelligent people that
have a multitude of skills that can be utilized in many different professions.

You should be able to:

a. recognize one’s potential for health-and dance related career oppurtunities;
b. enumerate the different multitude of dance-related career paths; and
c. reflect on the career opportunities

What is it

It is also just the tip of the iceberg when it comes to careers in dance. Luckily,
professional dancers only make up a small part of the workforce that supports the entire
field of dance, so there are many opportunities available that will still allow you to support
your passion for dance, there are a multitude of dance-related career paths that will put
your skills and training to good use.

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Here are just a few!

1. Choreographer/Director
This is often a logical progression for people who decide to step off the stage.
Whether it’s running your own dance company or choreographing for Broadway, you can
take your dance knowledge and embark on a creative career of your own. It’s a difficult
path with many of the same pitfalls as a performance career, but many people find they are
more suited to creating dances than performing them.

2. Lighting Designer/Set Designer

Be the person who makes all the magic happen on stage! If you love the theater and
have both an artistic eye and a technology bent, becoming a lighting designer could be the
path for you. Similar to lighting design, creating sets can give artistic, creative souls a
rewarding career path in the theater without actually being on stage. If you’re good with
your hands and like to paint, you might consider pursuing how to put those skills to use by
becoming a set designer.

3. Stage Management/Production Crew

A good stage manager is crucial to the arc of a show, from rehearsals to closing
night. If you have good attention to detail, enjoy overseeing people, and are good at
problem solving in a crisis, you might be the type of person the dance world needs to run
their shows! If you enjoy working on a team and like the technological aspects of putting
together a show, being on a production crew can give you an inside look at what really
happens backstage.

4. Company Managing/Administration
Have you ever wondered how dance companies book their gigs? Are you curious
about the financial aspects of running a dance company? Do you like travelling and
working with lots of people? Company managers do all of these things. From seeking out

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venues to organizing international tours, company managers are at the heart of it all. They
make many of the important decisions that help keep dance companies working and
performing. Depending on the size of the dance company, there might be a multitude of
different administrative positions available as well, from general office management, to
marketing, to fundraising, dance companies require a diverse team of people to run
smoothly.

5. General Arts Administration

In addition to dance companies, there are many different types of institutions that
support the arts where administrative-minded folks might be able to pursue careers. Some
examples include theaters, foundations, museums, community centers, and more. From
accounting to development, from programming to facilities management, you can carve
out a place for yourself among the people who make it possible for dancers to rehearse,
create, and eventually perform on stage.

6. Dance Writer
As evidenced by this article, you can turn both your passion for dance and writing
into a career! From advice articles to performance reviews, you can be an integral part of
the dance community by using language to support the field of dance.

7. Physical Therapist
This one takes some extra schooling, but physical therapists are crucial to the field
of dance. If you love learning about the body, enjoy science, and like to help people, setting
off on this path can lead you to a rewarding career. Your understanding of what dancers
need and go through on a regular basis with their bodies will help make you a
compassionate physical therapist who can guide dancers through a healing process.

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8. Yoga/Pilates/Somatic Teacher
Many dancers choose the path of teaching in a related-field, such as yoga, Pilates,
or even Feldenkrais or Gyro tonic methods. These movement practices are both good
alternatives and complements to dance training, so you might feel naturally drawn to these
fields.

9. Massage Therapist
Do you like working with people and a healing, relaxing atmosphere? With some
training you might be able to help people to relax and restore their bodies.

10. Graphic Designer

From website design to posters for subway platforms, dancers need excellent
visuals to promote their work. If you enjoy working on computers and experimenting with
visual art, you can support dance by creating the images that draw people into the theater!

11. Athletic Coach/Personal Trainer

Have you always loved the fitness aspect of dancing? Maybe you even played
sports as a kid before running off to ballet class? With some extra training you can turn
your passion for fitness into a career as a coach, either for private clients or maybe even
for sports teams if you have the experience.

12. Costume Designer

If you love to sew, designing costumes can be an excellent way to stay connected
to the world of dance and performance. In collaboration with directors/choreographers and
often lighting/set designers, you can be an integral part of an entire production’s visual
design.

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13. Photographer/Videographer
Dancers are in constant need of photos for marketing materials, as well as for
personal headshots and for websites, so there is definite market for those who are skilled
with a camera. Additionally, choreographers need video record of their work for both
archival and promotional purposes.
14. Group Fitness Instructor
Fitness classes are on rise for fun ways to exercise, and dancers have so much
knowledge about the body to share in this format! Currently trending are “barre” classes
that use techniques from ballet to give students a full body workout. Are you energetic and
like to motivate people? Check out if becoming a Zumba teacher is right for you. If you
like teaching, you can turn your passion for movement into a teaching career.

15. Public School Teacher

If you enjoy working with children, many college dance programs offer a K-12
certification that will allow you to teach dance in public schools, as well as other subjects.
This can be a rewarding way to use the creativity of dance in an educational format.

What’s more

ACTIVITY #13: Health-and Fitness Related Guidance Self-Test

I. Direction: Mark check (√) if you agree with the statement.

QUESTIONS Yes No
1. Do you always have the passion in dancing?
2. Have you always loved the fitness aspect of dancing?
3. Are you interested in lighting design, creating sets can give artistic,
creative souls a rewarding career path in the theater without actually
being on stage
4. Are you curious about the financial aspects of running a dance company?

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5. Do you like working with people and a healing, relaxing atmosphere?

6. Are you energetic and like to motivate people for a full body workout?
7. Do you love to sew, designing costumes and create the entire
production’s visual design?
8. Do you have good attention to detail, enjoy overseeing people, and are
good at problem solving in a crisis?
9. Do you enjoy working on computers and experimenting with visual art,
you can support dance by creating the images that draw people into the
theater?
10. Are you good in choreographing for Broadway, and can take dance
knowledge to embark on a creative dance than performing them?

Score Interpretation (base on the number of YES answers from the table above)
8-10 CONGRATULATIONS, you are 100 % sure that you can pursue a Health-and
Dance Related Career
5-7 You are 80%-90 % sure of your potential that it is ideal to pursue a Health-and
Dance Related Career
2-4 You are uncertain of your potential if you will a pursue a Health-and Dance
Related Career, however, there is still an interest of pursuing this career
0-1 Maybe you can have another career ahead

ACTIVITY #14
II. Reflection and Insights

Based from your result from the health-and Dance Related Career Guidance Self-
Test, what do you think will be the profession that suits your line of interest, and explain
why you chose this career (for those who score 5-10)? Why you are hesitant about this
career (scored 2-4)? Why aren’t you interested about it (scored 0-1)?

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________________________________________________________________________
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________________________________________________________________________
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Assessment

Multiple Choice. Choose the letter of the best answer. Write the chosen letter
before the number.

1. A Health-and Dance Related Career that works on a team and like the technological
aspects of putting together a show and being on a production crew can give an inside
look at what really happens backstage.
a. Stage Management/Production Crew c. Choreographer/Director
b. Company Managing/Administration d. Lighting Designer/Set Designer

2. A Health-and Dance Related Career that seeks out venues in organizing international
tours, company managers are at the heart of it all. They make many of the important
decisions that help keep dance companies working and performing.
a. Stage Management/Production Crew c. Choreographer/Director
b. Company Managing/Administration d. Lighting Designer/Set Designer

3. This Health-and Dance Related Career makes all the magic happen on stage that works
on lighting design, creating sets can give artistic, creative souls a rewarding career path
in the theater without actually being on stage.
a. Stage Management/Production Crew c. Choreographer/Director
b. Company Managing/Administration d. Lighting Designer/Set Designer

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4. This Health-and Dance Related Career can run and own a dance company or
choreographing for Broadway, this may take your dance knowledge and embark on a
creative own career. It’s a difficult path with many of the same pitfalls as a performance
career, but many people find they are more suited to creating dances than performing
them.
a. Stage Management/Production Crew c. Choreographer/Director
b. Company Managing/Administration d. Lighting Designer/Set Designer

5. This Health-and Dance Related Career makes advice articles to performance reviews,
which can be an integral part of the dance community by using language to support the
field of dance
a. Physical Therapist c. General Arts Administration
b. Dance Writer d. Yoga/Pilates/Somatic Teacher

6. A Health-and Dance Related Career that supports the arts where administrative-minded
accounting to development, from programming to facilities management, and can carve
out a place for themselves among the people who make it possible for dancers to
rehearse, create, and eventually perform on stage.
a. Physical Therapist c. General Arts Administration
b. Dance Writer d. Yoga/Pilates/Somatic Teacher

7. A Health-and Dance Related Career teaches dance in a related-field, in which these

movement practices are both good alternatives and complements to dance training, to
make it feel naturally drawn to these fields
a. Physical Therapist c. General Arts Administration
b. Dance Writer d. Yoga/Pilates/Somatic Teacher

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8. A Health-and Dance Related Career that loves to sew and stay connected to the world
of dance and performance. In collaboration with directors/choreographers and often
lighting/set designers, can be an integral part of an entire production’s visual design.
a. Costume Designer c. Photographer/ Videographer
b. Public School Teacher d. Group Fitness Instructor

9. This Health-and Dance Related Career makes photos for marketing materials for
personal headshots and for websites video record of their work for both archival and
promotional purposes
a. Costume Designer c. Photographer/ Videographer
b. Public School Teacher d. Group Fitness Instructor

10. This Health-and Dance Related Career can apply in many colleges dance programs that
offers a K-12 certification that will allow to teach dance in public schools, as well as
other subjects. This can be a rewarding way to use the creativity of dance in an
educational format.
a. Costume Designer c. Photographer/ Videographer
b. Public School Teacher d. Group Fitness Instructor

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References
One Dance UK (2020), A Guide to Careers in Dance Championing Dance for All
Young People: Company Registration No. 2931636 Charity registration No.
801552 https://www.onedanceuk.org/wp-
content/uploads/2017/02/Careers-Guide-Digital-version.pdf

Moore, Katherine (2015), 15 Great Dance-Related Jobs for Dancers of Dance

Informa. https://www.danceinforma.com/2015/04/01/erica-sobol-
changing-the-world/

Yundt, Katarina Bennicoff (2018), 10 Dance-Related Career Paths For Dancers To

Pursue http://blog.discountdance.com/10-dance-related-career-paths-for-
dancers-to-pursue/

For inquiries or feedback:

Holy Face of Jesus Lyceum of San Jose Inc.

285 Mabolo St. Cor. Sampaguita St., San Jose, Rodriguez, Rizal

Subject teacher:
EDMAR C. DELA CRUZ, LPT
09306726027
https://www.facebook.com/dmrdlcrz/
[email protected]

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