PEH

Dance

A multifaceted human activity with a rich history, serving as a powerful means of expression,

communication, and cultural preservation, often performed to music.

Choreography

The art or practice of designing sequences of movements of physical bodies (or their

depiction) in which motion or form or both are specified.

Rhythm

A strong, regular, repeated pattern of movement or sound.

Expression

The process of making known ones thoughts or feelings.

Cultural Preservation

The act of keeping alive the traditions, beliefs, and practices of a particular

culture or society.

Early Forms

Dance likely began as a form of ritual, used for spiritual purposes, storytelling, hunting

preparations, or celebrating life events (birth, marriage, death).

Ancient Civilizations

In Egypt, Greece, and Rome, dance was used in religious ceremonies, theatrical

performances, and social entertainment. For instance, Greek theatre incorporated chorus movements.

Medieval Period

Folk dances emerged as popular expressions among common people. Court dances

became formalized in European nobility.

Renaissance to Baroque

Ballet developed in the Italian and French courts, evolving from social dances into

a professional theatrical art form.

19th-20th Century

Romantic and Classical ballet flourished. Modern dance emerged as a rebellion against

ballet;s strict rules, emphasizing individual expression. Contemporary dance further blended styles.

Nature of Dance

Dances come in different forms. They are considered an art form and may be showcased

in competitions.

Cardiovascular Health

Most dance forms elevate heart rate, strengthening the heart and lungs, improving

stamina, and burning calories. Examples: Aerobics dance, Zumba, Hip-Hop.

Muscular Strength and Endurance

Dance involves continuous movement, lifts, jumps, and balances, which

build and tone muscles throughout the body.

Flexibility and Mobility

Dancers often have impressive ranges of motion. Regular dancing can increase

flexibility, improve joint mobility, and reduce stiffness. Examples: Ballet, Modern Dance, Yoga-inspired

dance.

Balance and Coordination

Dance inherently requires coordination of movements and maintaining balance,

both stationary and in motion. This improves proprioception (awareness of body in space). Examples:

Ballroom dance, Folk dance, Latin dances.

Cognitive Function

Learning choreography improves memory, problem-solving, and spatial

awareness.

Stress Relief

Dance is a great outlet for stress, releasing endorphins that boost mood.

Self-Expression

Provides a creative avenue for emotional release and self-discovery.

Social Connection

Many dance forms are social, fostering community and reducing feelings of

isolation.

Elements of Dance

The fundamental components that make up any dance movement, often

remembered by the acronym BASTE (Body, Action/Space, Time, Energy, Relationship).

Body

The physical instrument of dance; refers to what the body is doing (e.g., balance, gestures, whole

body movement).

Space

The area surrounding the dancer and the pathways they create (e.g., direction, level, size, focus,

floor pattern).

Time

The duration, tempo, and rhythm of movements (e.g., speed, beat, accent, stillness).

Energy/Effort

The quality of movement, how the movement is executed (e.g., sustained, percussive,

flowing, sharp, heavy, light).

Relationship

The connection of the dancer to other dancers, objects, or the environment (e.g.,

leading/following, mirroring, contrasting).

Fundamental Dance Positions

Standardized stances and arm/feet placements used as starting or

ending points, or as transitions, in various dance forms. These often include first, second, third, fourth,

and fifth positions.

Alignment

The proper positioning of the body’s segments in relation to each other, crucial for balance,

stability, and injury prevention.

1st position

Both arms are raised forward in a circle in front of the chest with the fingertips about an inch apart.

2nd position

Both arms are raised sideward with graceful curve at shoulder level.

3rd position

Left arm is raised sideward as in 2nd position; right arm raised upward

4th position

Left arm is raised in front as in 1st position; right arm raised overhead.

5th position

Both arms are raised overhead.

1st Position

Heels close together; toes apart within an angle of around 45 degrees.

2nd Position

Point the right toe sideward; bring down the heel of the right foot.

3rd Position

Heel of one foot is close to the instep of the other foot.

4th Position

Point the right toe forward; bring down the heel of the right foot.

5th Position

Close the right foot to the left by circling and return to the first position.

Warm-up

Gentle exercises performed to prepare the body for more strenuous activity, increasing blood

flow and muscle temperature.

Cool-down

Gentle exercises performed after strenuous activity to gradually lower heart rate and reduce

muscle soreness.

Overuse Injuries

Injuries that occur when repetitive stress is placed on a part of the body, often seen in

dance (e.g., stress fractures, tendonitis).

Acute Injuries

Sudden injuries that occur as a result of a specific event (e.g., sprains, strains, fractures).

Proprioception

The body is ability to sense its position, movement, and action. Crucial for balance and

coordination in dance.

Creative Movement

Spontaneous, improvised movement that allows for self-expression and

exploration without strict choreography.

Emotional Literacy:

The ability to understand and express ones own emotions, and to understand and

respond to the emotions of others.

Sprains

Ligament injuries (e.g., ankle sprains from jumps or turns).

Strains

Muscle or tendon injuries (e.g., hamstring strains from overstretching).

Tendinitis

Inflammation of a tendon (e.g., Achilles tendinitis, patellar tendinitis).

Stress Fractures

Small cracks in bones due to repetitive stress (e.g., in the feet or shins).

Shin Splints

Pain along the shin bone, often due to overuse or inadequate footwear.

Lower Back Pain

Can result from poor posture, repetitive movements, or lifting.

Causes of Injuries

Overtraining, sudden increase in intensity, poor technique, inadequate warm-up/cool-

down, improper footwear, insufficient rest, inadequate nutrition

Proper Warm-up

A good warm-up is the best start to a ballet class as this will condition the body

in performing the different dance positions. Prepare muscles and joints with light cardio and

dynamic stretches.

Gradual Progression

Slowly increase intensity and duration of dance activity. Dance athletes need

to perform supplemental training by following the FITT principles: Frequency, Intensity, Time, and

Type.

Correct Technique

Seek guidance from qualified instructors to learn proper form.

Cross-Training

Engage in other physical activities (e.g., swimming, cycling, running) to build overall

fitness and prevent imbalances. The type of activity should be varied and must be sustained for 30

to 40 minutes.

Adequate Rest and Recovery

Allow muscles time to repair and rebuild.

Proper Nutrition and Hydration

Fuel the body and stay hydrated.

Listen to Your Body

Do not push through pain. Seek medical attention for persistent discomfort.

Appropriate Footwear and Attire

Wear shoes and clothing suitable for the dance style.

Physical

Improved cardiovascular health, increased muscular strength and endurance, enhanced flexibility,

better balance and coordination, weight management, improved posture, stronger bones.

Mental

Enhanced cognitive function (memory, problem-solving, decision-making), reduced risk of

dementia, improved spatial awareness, increased mental clarity.

Emotional

Stress reduction, mood elevation, increased self-esteem and confidence, emotional expression

and release, reduced anxiety and depression.

Social

Opportunities for social interaction and community building, improved communication skills,

fostering teamwork (in group dances), cultural understanding.

Exploration

Experimenting with different ways the body can move.

Improvisation

Moving freely and spontaneously in response to music, ideas, or emotions.

Sensory Awareness

Tuning into internal sensations and external stimuli.

Self-Expression

Using movement to communicate thoughts, feelings, and ideas.

Dance Appreciation

The ability to understand, interpret, and evaluate dance performances from an

informed perspective, recognizing various elements and contexts.

Context

The circumstances or background that inform a dance piece, including its historical period,

cultural origin, social purpose, or artistic intention.

Aesthetic Impact

The emotional and sensory effect a dance performance has on the audience, often

related to beauty, meaning, or feeling.

Dance Composition (Choreography)

The art and process of creating a dance; generating, selecting,

refining, and structuring movement.

Alignment

The proper positioning of the body’s segments in relation to each other, crucial for balance,

stability, and injury prevention.

Choreographic Devices

Tools or techniques used by choreographers to manipulate and develop

movement phrases (e.g., repetition, canon, retrograde, accumulation).

Theme

The central idea, message, or emotion conveyed through a dance.

Motif

A recurring movement, gesture, or phrase that can be developed and manipulated throughout a

dance.

Choreographers

They will evaluate a part of an ongoing process of developing a personal style that is both

spontaneous and organized.

Dancers

They will evaluate according to the specific demands that the performance places on them.

Audiences

They will evaluate according to the context of the dance. To transpire evaluation and

appreciation in dance, the evaluators must have a basic understanding and knowledge of the elements and

characteristics of choreography.

Repetition

Repeating a movement or phrase.

Canon

Movements performed sequentially by different dancers or body parts.

Retrograde

Performing a sequence backward.

Accumulation

Adding new movements to a repeating sequence.

Inversion

Performing a movement upside down or inside out.

Augmentation

Making a movement larger or longer in duration.

Diminution

Making a movement smaller or shorter in duration.

Contrast

Presenting movements that are opposite in quality (e.g., sharp vs. fluid).

Unison

All dancers performing the same movement at the same time

Line Dance

A choreographed dance with a repeated sequence of steps in which a group of people dance

in one or more lines without regard for the gender of the individuals, all facing the same direction and

executing the steps at the same time.

Choreography

The sequence of steps and movements that make up a dance. In line dance,

is typically standardized and taught.

Count

The rhythmic pulse of the music, often grouped into sets of 8 (e.g., "1, 2, 3, 4, 5, 6, 7, 8"). Line

dances are usually described in terms of counts.

Wall

In line dancing, a "wall" refers to the direction the dancers are facing. Dancers typically start facing

one wall and may turn to face new walls throughout the dance.

Restart

A point in the dance where the sequence of steps starts over from the beginning, often

indicated by a specific piece of music or a change in phrasing.

Tag

A short, additional sequence of steps inserted into the dance, usually occurring at specific points in

the music or after a certain number of walls.

Synchronization

The act of performing movements or steps at precisely the same time as others,

matching the rhythm and beat of the music.

Grapevine

A lateral step pattern moving in one direction: step side, step behind, step side, touch (or kick,

or stomp).

Scuff

Brushing the heel forward against the floor.

Hitch

Lifting the knee towards the chest.

Pivot Turn

Stepping forward on one foot, then turning on the balls of both feet to face a new direction.

Shuffle

A series of small, quick steps, often done forward or backward (step, together, step).