Video Notes Flashcards - Dance & Fitness Vocabulary (Module 4-7)

A set of vocabulary-style flashcards drawn from the video notes on kinds of dance, aerobic activities, heart rate monitoring, dance phrases, and fitness concepts.

Folk Dance

A traditional dance developed by people in a specific region that reflects the lifestyle, traditions, and culture of a community.

Ethnic Dance

An indigenous dance from a particular race or country, often tied to rituals, beliefs, or heritage.

Tinikling

An example of Folk Dance from the Philippines.

Igorot dances

Ethnic dances performed by native Igorot groups in the Philippines.

Cheer Dance

A dance that showcases tumbling, jumps, stunts, and dance during competition; a mix of dance and acrobatics.

Modern Dance

A dance style emphasizing self-expression and individual creativity over strict technical precision.

Contemporary Dance

A versatile dance form that blends ballet, modern, floor work, improvisation, and expressive movement.

Hip Hop / Street Dance

Energetic, freestyle dance rooted in hip hop culture and often performed in street settings.

Breakdancing

A component of Hip Hop where dancers perform acrobatic and athletic moves on the floor.

Popping

A Hip Hop style involving quick contractions and releases of muscles to create popping movements.

Locking

A Hip Hop style characterized by sharp freezes and rhythmic, exaggerated gestures.

Ballroom Dance

Social and competitive partner dances typically danced in pairs (e.g., Waltz, Tango, Cha-Cha).

Festival Dance

Cultural dances performed in festivals, often honoring saints or harvests and featuring colorful group movement.

Aerobic (Cardiovascular) Activities

Exercises that raise heart and breathing rates, improving cardiovascular fitness (e.g., dancing, jogging, cycling, swimming).

WHO Recommendations on Physical Activity (Ages 5–17)

Guidelines to achieve 60 minutes of moderate-to-vigorous activity daily, with more than 60 minutes offering extra benefits and inclusion of muscle- and bone-strengthening activities at least 3 times weekly.

Target Heart Rate (THR)

The target range calculated from Maximum Heart Rate (MHR) and Resting Heart Rate (RHR) to guide exercise intensity.

Maximum Heart Rate (MHR)

The highest number of heartbeats per minute during strenuous activity; commonly estimated as 220 minus age.

Resting Heart Rate (RHR)

Heartbeats per minute while at rest; typically measured after waking; lower RHR indicates higher fitness.

Heart Rate

Beats per minute (bpm); a measure of cardiovascular activity.

Systolic Blood Pressure (SBP)

The top (higher) number in a BP reading; pressure when the heart pumps.

Diastolic Blood Pressure (DBP)

The bottom (lower) number in a BP reading; pressure when the heart rests between beats.

Korotkoff sounds

Sounds heard when measuring blood pressure with a cuff.

Normal Blood Pressure

BP reading typically below 120/80 mmHg.

Prehypertension

BP range 120–129 systolic / 80–89 diastolic mmHg, indicating elevated risk.

Hypertension (Stage 1 & Stage 2)

High blood pressure; Stage 1 140–159/90–99; Stage 2 ≥160/≥100 mmHg.

Rate of Perceived Exertion (RPE)

A subjective scale of how hard you feel you’re working during exercise.

Borg Scale

A common RPE scale ranging from 6 to 20 to rate effort.

Talk Test

A simple way to gauge intensity: able to talk during exercise indicates moderate intensity; unable to talk indicates vigorous intensity.

Phrase in Dance

The smallest unit of form in a dance, formed when movements group together; often built from repeating units.

8-Count Phrase

A common phrase length in choreography structured in eight counts for ease of learning.

Choreographers

People who design and arrange sequences of movements into routines using phrases.

3-Min Step Test

A test used to assess cardio-pulmonary endurance by stepping on and off a platform for three minutes.

BMI (Body Mass Index)

A measure of body fat based on weight and height; categories: under 18.5, normal 18.5–24.9, overweight 25–29.9, obese 30+.

Waist Circumference

A measurement around the abdomen used to assess visceral fat and related health risks.

90° Push-Up

A strength test for upper body endurance measuring the ability to perform push-ups.

Curl-Ups

An abdominal strength test to measure core endurance.

Sit & Reach

A flexibility test for hamstrings and lower back.

Zipper Test

A flexibility test for upper arm and shoulder mobility.

Cardiorespiratory Fitness

The ability of the heart, lungs, and blood vessels to supply oxygen during sustained activity.

Muscular Strength

The maximum force a muscle or muscle group can exert in a single effort.

Muscular Endurance

The ability of a muscle to perform repeated contractions over time without fatigue.

Flexibility

Range of motion available at a joint.

Body Composition

The proportion of fat mass to lean mass in the body.

FITT Principle

Guideline for exercise: Frequency, Intensity, Time, and Type.

Frequency

How often physical activity is performed per week.

Intensity

How hard the activity is performed (light, moderate, vigorous).

Time

Duration of an exercise session.

Type

Kind of exercise performed (cardio, strength, flexibility, endurance).

Exercise Session Structure

Warm-up → Main workout → Cooldown.

MET (Metabolic Equivalent)

A unit that estimates energy expenditure; 1 MET is energy at rest.

Light METs

Less than 3.0 METs (e.g., sitting, light activities).

Moderate METs

3.0–6.0 METs (e.g., brisk walking, casual cycling).

Vigorous METs

Greater than 6.0 METs (e.g., running, fast cycling).

Calories Burned

Energy expended during activity; calculated using METs, time, and weight (example: 60 min at MET 8 for a 60 kg person ≈ 504 kcal).

Zumba

A dance-based aerobic program with upbeat music and cardio benefits.