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F I T N E S S 1 ( P E )
N o t e s / R e v i e w e r
TOPIC 1: INTRODUCTION TO DANCE PHILIPPINE Joy and sa sfac on – person’s physical well-being
FOLKDANCE improves when they par cipate in dancing ac vi es;
as s/he completes the phasing of dance, one can feel
Dance
sa sfied
Benefits of Dance
Dance Literature Grace and coordina on – it boosts your ability to
Dance Terms Used in Haplik respond to rhythmic pa erns; consistent
Dance Steps Used in Haplik par cipa on will strengthen one’s neuromuscular
coordina on and aid in the development of
DANCE precision grace
Dance – consistently been an integral part of human Self-expression – improves poise and posture; with
existence elegance and poise, one may communicate socially,
Mode of physical manifesta on adheres to emo onally, and intellectually through physical
musical accompaniment and structured expression
rhythmic sequences DANCE LITERATURE
Art of dance – evolved from early human Haplik
civiliza ons u lizing movement to express a range of
emo on at significant life events, including but not Source: Philippine Folkdances - Vol. 2 Francisca
limited to birth, death, marriage and warfare Reyes Aquino “Mother of Philippine Folk dance”
(Na onal Ar st in Dance)
This progression has led to the development of
contemporary styles of social dancing Meaning: named a er the dance step Haplik
Indigenous people – perform folk dances in the Dance Culture: Chris an Lowland
context of cultural gatherings and fes vi es while Place of Origin: Iloilo, An que
wearing tradi onal a re and using customary music
Ethnolinguis c: Kinaray-a and Ilonggo
Folk dances in PH – showcased on many social
occasions, including in mate ceremonies such as Classifica on: Social Dance
weddings and joyous gatherings like fes vals Background: this lively dance is popular in Iloilo and
Philippines possesses a wealth of cultural legacy, An que. Named a er the step Haplik, which is used
with each tradi onal dance accompanied by its in Fig. III. This step is found also in some other
unique origin narra ve dances
Ar facts embody their respec ve places’ Dance Proper es:
cultural, standard, and historical aspects
Female – Patadyong, Camisa, and so panuelo
Francisca Reyes-Aquino – mother of Philippine over the L shoulder.
Dancing and inaugural recipient of the esteemed Male – Barong Tagalog and White Trousers
tle of Na onal Ar st for Dance Music – 2/4 Time Signature Composed music A,
BENEFITS OF DANCE B, and C
Count – One, Two; One, and, Two; One, and,
Fitness – dancing is one of many enjoyable and Two, and to a measure.
diverse hobbies that can be done as a form of
expression, leisure, or exercise to improve fitness
Cut – to quickly displace one foot with the other, TOPIC 2: AEROBICS
thus completely taking off the weight of the body
Overview of Aerobic Exercises
from the displaced foot
Benefits of Aerobic Exercises
Stamps – to bring down the foot forcibly and nosily Components
on the floor with or without transfer the weight Safety Measures
Hop – a spring (jump) from one foot landing on the Example of Zumba Steps
same foot in place or in any direc on OVERVIEW OF AEROBIC EXERCISES
Swing - raise the foreleg lightly and move forward, Aerobic Exercise – exercise that involves or improves
backward, diagonally oxygen consump on by the body
Three-step turn Aerobic – means “with oxygen,” refers to the use of
Close – to place foot nearer to other foot oxygen in the body’s metabolic or energy-genera ng
process
DANCE STEPS USED IN HAPLIK
Type of moderate-intensity physical ac vity that
Contra-ganza - leap sideward right (le ) onto R (L) you can sustain for more than just a few minutes
foot (ct. 1), step L (R) across the R (L) in front (ct. with the objec ve of improving your
and), quickly step the R (L) foot in place (cts. 2); cardiorespiratory fitness and your health
commonly done sideward
BENEFITS OF AEROBIC EXERCISES
Change step – (1 to a measure): Step R fwd (ct 1),
close L to R (ct &), step R again fwd Maintain physical fitness – combined with a healthy
diet, aerobic exercise helps you lose weight and keep
Rock step – rock fwd onto R raising L sharply it off
behind the calf of R leg, knee bent and turned out
slightly (ct 1); rock backward L (ct 2) Increase your stamina, fitness and strength –
strengthen cardio vascular and promotes good
Haplik step blood circula on results to stamina and reduces
(a) take two steps forward R, L (cts. 1, 2).........1M fa gue
(b) hop on L, raise the R knee in front and swing the Reduces health risks – obesity, heart disease, high
R foot to le (ct. 1), hop again on the L, and swing blood pressure, type 2 diabetes, metabolic
the R foot obliquely forward right (ct.2)..........1M syndrome, stroke and certain types of cancer
(c) make three- step turn right in place, star ng with
the R foot (cts. 1, and, Boost your mood – ease the gloominess of
depression, reduce the tension associated with
2) .........1M
Aerobics – workout type which involves jumping, Modify those moves – use common sense and avoid
running, skipping, dancing and exercises that dangerous moves, even if the teacher and neighbors
promotes cardio vascular endurance are doing it; good instructor will demonstrate lower-
intensity alterna ves and tailor the class to
Zumba exercise – workout dance in which you have par cipants level of performance
to involve the en re body for every movement;
based on La n dance movement which relays on Ditch the crowds – Zumba requires healthy amount
burning calories from the whole body of physical space so that people don’t injure others
with high-velocity movements like boxing punches
or chorus-line kicks; crowded classes can lead to
injuries, bumps, and falls; check out mul ple
facili es and various mes of the day to find which
classes are least congested
Consult your physician – as with any high-intensity
cardio exercise, its best to see your doctor before
you begin, especially if you have heart disease or
kidney disease, asthma or emphysema, high blood
SAFETY MEASURES pressure, arthri s, osteoporosis, or disk hernia ons
Prepare for class – includes tangible equipment like
shoes, dress and even tumbler or bo led water for
your hydra on; most important thing to prepare is