PE

Dance

• rhythmic and expressive movement of the body with music in the background

• mother of the arts, for it is the oldest of the art shows how humans have always wanted to express their feelings like happiness, sadness, excitement, and more

History of Dances

• Dance began as a part of human life for almost all occasions.

• It was used in events like birth, death, healing, asking for forgiveness, war, and marriage. Some dances show thankfulness for a good harvest or celebrate religious events.

• Dance can also be done just for fun and enjoyment.

• It expresses different moods and emotions, making feelings stronger and deeper for everyone.

Why do people dance?

• It has been used in worship.

• It plays a role in courtship.

• It serves as a form of acquaintance for a man and a woman.

• It is an expression of the joy one feels.

• As in old times, it brings magical power to people.

• It brings victory or somehow restores health to life.

• It even breaks the monotony of everyday activities.

• It serves to entertain others.

• It gives beauty and inspiration to others.

• It provides personal and effectiveness of communication.

Two kinds of movement:

1. Movement within the body which includes the hand and arms.

2. Movement from one space to another.

Music

• used in dance to guide and motivate the dancer’s movements.

Movement

• the way dancers use their bodies to create organized patterns and actions.

Theme

•  “main ingredient”, the main idea or message that the dance wants to show.

Techniques

• the skills dancers need to control their body and perform well.

Design

• how movements are arranged in time (fast or slow) and space (where the dancer is).

Properties and Costume

• makes the dance look better and can reflect the culture or environment of the people.

Features of Dance

Music, Movement, Theme, Techniques, Design, Properties and Costume

Ethnologic Dance

• A traditional dance from a specific race or country.

• It is different from religious dances, which are usually for worship or asking for good luck.

• These dances are symbolic and have special meanings.

• People outside the ethnic group may not easily understand the meaning of the dance.

Social Dance

• A fun dance done by pairs or groups for enjoyment.

• It follows specific steps, patterns, and rhythms, using the body, hands, feet, and head.

Ballroom Dance

• Started from square dance and includes dances like waltz, tango, foxtrot, and swing. (under social dance)

Folk Dance

• Comes from ethnic or traditional dances.

• Each country or culture has its own unique folk dances.

• According to ma’am, can be classified as social or ethnologic dance.

Time

the duration of the movement

a. Speed – slow, medium, fast, freeze, suspend.

b. Rhythm – pulse, beat, pattern, syncopation.

Space

area surrounding a person in which he/she is able to move.

a. Place – personal, general

b. Size – small, medium, big

c. Level – low, medium, high

d. Direction – forward, backward, left, right, up, down

e. Pathway – straight, curved, zigzagged, turning

Energy

how the body uses energy while moving

a. Light, strong, weak, sharp, smooth

Body

a. Shape – lines, curves, angles, various shape

b. Parts – head, neck, shoulder, arms, back, stomach, fingers, legs, bottom, toes

Movement

a. Locomotor – walk, run, heap, hop, jump, gallop, slide, crawl, creep, slither

b. Non-locomotor – bend, twist, stretch, reach, swing, push, pull, fall, sway, turn, spin, dodge, pick, poke, curl, slash, dab, punch, flick, float, glide, shake, rise, wiggle, burst

Energy Systems

• The human body uses energy from food to fuel movement and essential body functions, but the body cells don’t get energy directly from food.

• After food is digested, the carbohydrates, protein and fat break down into simple compounds –glucose, amino acids and fatty acids – which are absorbed into the blood and transported to various cells throughout the body. Within these cells, and from these energy sources, adenosine triphosphate (ATP) is formed to provide fuel.

ATP (Adenosine Triphosphate)

a molecule that provides energy for all movement. The body breaks down ATP to fuel our movements like standing, racing and climbing.

Types of Energy Systems

ATP / PC System, Anaerobic Glycolysis System, Aerobic System

ATP / PC System

• harnesses ATP for highly intense activities or explosive activities that last 10 to 30 seconds

• ATP (Adenosine Triphosphate) = the body’s immediate energy

• PC (Phosphocreatine) = a backup that helps remake ATP quickly

• Your muscles use stored ATP for instant energy that runs out very quickly. PC breaks down to help make more ATP but once used up, this system stops.

  • Examples:  leap over fire, jumps over barriers and sprints

Anaerobic Glycolysis System

• Activities lasting 30 seconds to 3 minutes are primarily fueled by this system.

• Your muscles break down sugar (glucose from blood or glycogen, the stored carbohydrates from muscles) for energy. Uses carbohydrates to produce ATP.

• This happens without oxygen and energy is made fast.

• Lactic acid (a waste product made when your body creates energy without enough oxygen)  is produced and builds up in your muscles causing burning feeling / tiredness. 

  • Example: A boxing round which can last from 1 to 3 minutes

Aerobic System

• energy system your body uses for long-lasting activities and uses oxygen to make energy slowly, but allows you to keep moving for a long time.

• Oxidative system dips into other macronutrients like fats and proteins

  • Example: longer training sessions include distance running, you really need to rely on oxidative system

Eating Behaviour

• Proper nutrition or calories comes from good daily diet that compose of healthy and nutritious foods.

• An average teenager needs about 2,200 calories per day.

• Minerals like iron, iodine, and zinc are needed in small amounts and found in green leafy vegetables, seafood, liver, and cereals.

• Iron is also found in meat, fish, chicken, whole grains, and enriched breads and cereals.

• ron helps make hemoglobin, which carries oxygen in the body.

• Carotene keeps the eyes healthy.

• Vitamin B1 (thiamine) and Vitamin B2 (riboflavin) help the body produce energy and support chemical reactions.

• Niacin (Vitamin B-complex) releases energy from carbohydrates, fats, and proteins.

• Vitamin C (ascorbic acid) helps maintain tendons, ligaments, and other tissues, and also aids in healing wounds and repairing broken bones.

• Potassium and sodium are electrolytes that help cells communicate, maintain fluid balance, and allow muscles to contract and relax properly.

Health behaviours

Play an important role in fitness and health. Related to these are certain health risk factors. All of these affect your total physical activity performance.

Carotene

• This can be found in:

• Dark green and orange vegetables

• (spinach, carrots, sweet potatoes, cantaloupes)

Potassium

• This can be found in:

• Vegetables (green and leafy vegetables), broccoli, sweet potatoes, legumes

Vitamin B2

• This can be found in:

• Fish, meat, liver, cheese, green vegetables

B-Complex

• This can be found in:

• Fish, lean meat, nuts, grain products, legumes

Vitamin C

• This can be found in:

• Fruits, especially citrus

Vitamin B1

• This can be found in:

• Fruits (bananas, melon, and citrus) and meat, grains, cereals, broccoli

Sleep

• An individual usually needs about 8 hours of __ per day.

• Young children often __ more or take short naps while older people usually sleep less.

• removes fatigue to help the body recover and muscle repair also happens during sleep.

Stress Management

• Stress happens when a person finds it hard to cope with demands.

• Common causes of stress include death in the family, divorce, job problems, and other difficulties.

• Exercise helps relieve stress and reduces anxiety and depression and allows a person to relax and take a break from problems.

• Exercise also reduces anger, fear, and frustration.

Health Risk Factors

here are several known risk factors to watch out for. These are:

• family history

• smoking

• hypertension (high blood pressure)

• hypercholesterolemia (high cholesterol count)

• impaired fasting glucose level (or high blood sugar)

• obesity

• sedentary lifestyle (physically inactive)

Physical Activity Performance

• Physical performance is affected by eating habits, rest and sleep, stress management, and health risks.

• Proper nutrition gives energy and directly supports physical performance.

• Rest, sleep, and relaxation relieve fatigue and help the body recover, which is needed for good performance.

• Exercise reduces stress and lowers health risks like obesity, high blood pressure, high cholesterol, and high blood sugar.

• Regular activity also reverses a sedentary lifestyle and improves overall health.

Types of Eating Disorders

Anorexia Nervosa, Bulimia, Binge Eating

Anorexia Nervosa

• self-induced starvation and extreme weight loss where the body denies essential nutrients needed to function.

• People have an intense fear of gaining weight and feel fat even when very thin.

• Negative health effects include:

  • Slow heart rate

  • Loss of muscle mass

  • Hair loss

  • Severe dehydration

  • Loss of periods can occur in females.

• It is a serious mental health issue, common in young women and high death rate compared to other mental conditions.

Bulimia

• serious emotional disorder with a distorted body image where people have an obsessive desire to lose weight.

• It involves a cycle of bingeing and purging, often through self-induced vomiting.

• The cycle can damage the digestive system.

• It can cause electrolyte and chemical imbalances, affecting the heart and other organs.

• People with bulimia are usually of average weight.

• Most cases occur in female adolescents, though not exclusively.

Binge Eating

• involves out-of-control eating.

• People often feel distress, shame, and guilt about their eating habits.

• Health risks are similar to those of obesity.

• Eating disorders often involve social, emotional, and physical issues.

• Negative body image is a common trigger.

• Many females are dissatisfied with their appearance and want a certain body type.

Types of Eating Habits

Fueling for Performance, Emotional Eating, Social Eating, Eating in front of TV or while watching sports events, Fun Eating, Fog Eating, Storm Eating

Fueling for Performance (definition)

• Our relationship with food reflects our relationship with life.

• Struggling with weight, body image, or eating habits is not a personal failure.

• These struggles are signals that something needs attention.

• Being honest with yourself about your eating habits helps you understand yourself better.

• This awareness gives you the opportunity to make positive changes.

Fueling for Performance

• In this type of eating, the athlete carefully selects food that will be beneficial for the sport that he or she is preparing for. Today, carbohydrate-loading is popular among athletes. Athletes usually practice proper nutrition through this type of eating.

• is when you are eating foods that support your body and its needs. This is clean eating. Eating real, whole, natural, minimally processed foods that provide you with energy and nourishment and feel good in your body.

• the athlete who engages in carb-or-carbo-loading makes sure that he or she eats an ample amount of carbohydrates so as to be prepared to participate in strenuous activities like aerobics and marathon.

Emotional Eating

The person in an effort to relieve stress and negative emotion due to certain life events, transforms eating as a form of outlet.

it may relieve a certain level of stress, but this type of eating may tend to be excessive and could lead to fats deposit.

Social Eating

such as eating in parties or other gatherings, may impel a person to overeat as parties usually extend for hours. Besides hefty servings and proportions, party foods are more appetizing than regular meals.

Eating in front of TV or while watching sports events

may yet be another cause of unchecked diet and could lead to excess weight gain because people are not aware of how much they have eaten.

Fun Eating

• is eating any foods that you love to eat that don’t necessarily give you anything back. In other words, food that tastes great and you enjoy but don’t offer any real nutritional value (i.e. cake, potato chips, candy, etc.).

• You want to pay careful attention when eating fun foods as to be sure you are receiving the pleasure that they provide. This could look like one small treat a day or two fun meals a week. The rule with fun eating is that you must enjoy each bite.

Fog Eating

is anytime you eat without awareness. You are munching on chips without even tasting them; you finish off a bag of candy before you even realize how much you ate and don’t even remember what it tasted like.

Not enjoyable or purposeful; it’s an unconscious munch that we are not even aware we are doing. The goal is to never fog eat. Stop immediately by the minute you catch yourself.

Storm Eating

is binge eating or eating out of control. It is anytime you can’t stop yourself. You are aware that you are eating and you want to stop but you feel like you can’t stop or like you can’t control yourself.

It’s almost like you are watching another person inside your own body.Sometimes this happens if we let ourselves get too hungry and sometimes it happens when we have an overwhelming emotion that we do not want to feel.

Storm eating is usually followed by regret and shame. Many times, it’s done in private or in hiding.

What causes poor nutrition?

• Poor eating habits include under- or over-eating, not having enough of the healthy foods we need each day, or consuming too many types of food and drink, which are low in fiber or high in fat, salt and/or sugar. 

• These unhealthy eating habits can affect our nutrient intake, including energy source like protein, carbohydrates, essential fatty acids, vitamins and mineral as well as fiber and fluid.

What does poor nutrient affect us?

Poor nutrition can impair our daily health and well-being and reduce our ability to lead an enjoyable and active life. In short term, poor nutrition can contribute to stress, tiredness and our capacity to work, and over time, it can contribute to the risk of developing some illnesses and other health problems such as: being overweight or obese, tooth decay, high blood pressure, high cholesterol, heart disease and stroke, and type-2 diabetes.