PEH REVIEWER 1ST QTR

Traditional Dance

Broader term that includes all dance forms that has been passed down from generation to generation within a specific culture or community.

Ethnic Dance

A dance form that is specific to a particular ethnic group or indigenous community. It reflects their culture, rituals, religion, and way of life.

Modern & Contemporary Dance

Expressive concert dance genres. Modern dance began in the early 20th century as a rebellion against strict classical ballet. Contemporary dance evolved later in the mid-20th century, fusing modern, ballet, jazz, and global styles into a fluid, ever-changing art form.

Ballroom Dance

A partner dance where a couple moves to music using set steps and rhythms.

Cheer Dance

A high-energy routine combining sharp dance steps, gymnastics, jumps, and vocal cheers. It is designed to boost team spirit at sports games and entertain crowds during competitions. The word blends "cheer" (shouting to motivate a team) with "dance" (moving rhythmically to music).

Hip-Hop/Street Dance

An energetic, expressive dance style that evolved outside formal studios in public spaces like streets, block parties, and clubs. It relies heavily on freestyle, rhythm, groove, and social interaction rather than strict academic rules.

Festival Dance

A cultural performance executed by a community to the rhythmic beats of percussion instruments.

• Adenosine Triphosphate-Creatine Phosphate

• High power, short duration

• The immediate energy system where it is the first system that can be use when doing an activity.

• Jump split, High kick, Leap, Fast spin, Freeze Strong body pop. Quick stomp, Explosive arm punches

Lactic

• Moderate power/short duration

• Second in line to contribute for energy production. short-duration, high- intensity exercises or dances.

Anaerobic Lactic System (AL) system

• (Also known as fast glycolysis) provides energy for medium to high intensity bursts of activity that lasts from ten seconds to two minutes.

• Running Man, Salsa basic, Cha-cha, Hip-Hop groove combinations, Repeated knee lifts

Oxidative

• Low power/long duration

• The most utilized of the three.

• ast anywhere from two minutes to a few hours requires oxygen and takes much longer to overload.

• Zumba, Aerobic dance, Contemporary flow, Folk dance sequence, Line dancing, Continuous step-touch, V-step. Light dance jogging

Benefits of Dance

• It is also another work out for people who like to explore their creative talent as well as their athletic or sporty side.

• Is good for the heart. sense of balance and coordination.

  workout that engages the entire body

• 30-ninute dancing burns between 130 and 250 calories, about the same effect that jogging gives workout that engages the entire body.

Physical Benefits

• Provides cardiovascular conditioning, which lowers blood pressure and the risk of heart disease; aids in weight control.

• Improves balance, stamina, core stability, and flexibility that all help keep the muscles and joints healthy.

• Maintains and improves body coordination.

• Promotes good posture and eases back pain.

Mental Benefits

• Improves mental alertness and sharpness

• Reduces the risk of mental disease and dementia

• Helps enhance decision-making skills

• Reduces stress, depression, and loneliness

Emotional/Spiritual Benefits

• Makes one feel better and more alert

• Promotes a feeling of inner peace and healing, harmony, joy, and vitality

• Offers a creative avenue to express oneself

Social Benefits

• Improves self-esteem, confidence, and self-worth

• Brings together people who share a common interest

• Establishes new friendships, connections, and eventually a support network

• Opens new career opportunities

Proper Posture in Dancing

• Dance programs usually emphasize the importance of core stability and body awareness.

• Having improper posture while dancing may cause problems in the future and lead to some chronic injuries (like lordosis, kyposis, and scoliosis)

• Wear properly fitting clothing and shoes.

• Drink plenty of fluids.

• Pay close attention to correct technique.

• Be mindful of the limits of your body and do not push yourself too fast too soon.

• Perform proper warm-up and cool-down exercises.

• Resist the temptation to dance through pain.

Faulty Alignment in Training

• Weight too far back

• Failing to turn out from the hips twisted hips

• Feet overturning/rolling misuse of muscle groups

Frequency (how often) — Fitt Principle

• Balance out workload and recovery time to achieve good results.

• Doing the same movements and using the same muscles at a high intensity every day may lead to strain and injuries.

Intensity (how hard) — Fitt Principle

• Balance the intensity of your own training such as cycling, jogging, or dancing at a moderate intensity for a longer time.

• always include some workouts with long, repetitive,
  moderate-intensity exercises alternating with some short, high-intensity workouts.

Time (how long) — Fitt Principle

• One of the most important components in dancing is having good stamina.

• Dancing for a length of time and being able to finish the dance with enough energy to point, bow, and walk off require a high level of cardiovascular fitness.

• To improve cardio fitness, trainers recommend 20 to 30 minutes of nonstop exercise for four to six days a week.

Type (what kind) — Fitt Principle

• Resistance or strength training like core workouts or stretching with a resistance band will help build muscle strength (swimming, cycling, running, jogging).

• When dancing, adjust to certain movements and routines to perform better.