Nature of different dances


Ballet Dance- serve as the back bone for many
other style of dance, as many other dance genres
are based on ballet. Ballet is based on techniques
that have been developed over centuries. Ballet
dance is also called theatrical dance.
Ballroom dance- these dances started appearing

first in Italy, during the early years of
renaissance. Popularity of this kind of
entertainment quickly swept over the Europe,
United States and the world.
Category of ballroom:


Waltz- this graceful and slow two person
dance was first introduced in mid-19th century and
was greatly popularized by the music of the
famous composer Johann Strauss.
Tango- originated created in the Argentinean
region of Rio de la Plata, this dance is today known

by many of its variations and the fascinating
sensual and energetic style.
Cha-cha-cha- this incredibly rhythmic dance
created in Latin America managed to meld
together both the slow and very energetic
movements, making it an instant hit among the
dancers around the world.
Rumba-popularity of this Cuban dance came from
its focus on sensual hip movements of dance
partners.
Samba- famous dance and musical genre that
originated form the coast of Africa and land of
Brazil.

Mambo- this Cuban dance that accompanies the
music of the same name was introduced in 1930s,
and quickly manage to gain popularity with the
exploits of famous musicians and dancers such as
Perez Prado, Benny More.
 African dance and
Traditional Jazz dances


Charleston- this extremely popular dance type was
popularized by famous tune called “the
Charleston” by the composer and pianist James P.
Johnson.
Swing- this dance is today synonym for the Jazz
and swing music of the 1920s-1030s.

Tap Dance- this extremely popular form of dance
was first introduced during 1920s Prohibition era in
United State. Originally created by the African
slaves, tap dancing came into the mainstream with
the performance of Nicholas brothers.
Moonwalk- this extremely famous dance move
that emuates was first performed by Pop icon
Michael Jackson in March of 1983, and ever since
then it gained planetary fame.
Boogie- woogie- this quick and energetic style of
dance become widely popular during 1930s and
1940s 
Worldwide Dances/
Latin
Dance
Salsa- this Latin dance is today on of the most popular dances
in Latin America, North America, Europe and Australia. It’s
very sensual form, energetic movement and innovative
choreography.
Flamenco- this famous Spanish dance originated from the
region of Andalusian, and it gained its name only in 18th
century.


Argentine tango- among many types of tango dance,
Argentinian dance strives to preserve original form of tango
that was first created in the region of Rio de la Plata.
Lambada- this is famous dance that originated from Para,
Brayil become internationally popular during 1980s. it
managed to successfully fuse aspects of Forro, salsa, merengue,
maxixe and the carimbo into unforgettable dance style.
Polka- appearance of polka in the mid- 19th century created
one of the largest “dance Crazes” that our world ever seen.
Modern dance- it is a dance style that reject many
of the strict rules of classical ballet, focusing
instead on the expression of inner feelings.
Modern dance was created as a rebellion against
classical ballet, emphasizing creativity in
choreography and performance.

House dance
Punk dance
Rave dance
Disco dance
Bollywood dance
Hip hop dance- it is dance style, usually
danced to hip hop music that evolved from
the hip hop culture.
Breakdance
Bounce
Electric boogaloo 
Street Jazz
Jookin
Locking
Popping
Contra dance- it is a form of American folk dance in which the
dancers from the two parallel lines and perform a sequence of
dance movements with different partners down the length of the
line. Contra dances are relaxed with family like atmosphere.
Country and western dance- includes several dance forms,
usually danced to country western music. If you’ve ever been to a
country club or tavern, you’ve probably seen a few cowboy boot-


wearing dancers twirling around the dance floor with big smile
on their faces.
Belly dance- it is unique form of dance characterized by sharp,
rolling movements of the hips and abdomen. The true origin of
belly dancing are debated among enthusiast.
Flamenco dance- it is an expensive dance form that mixes
percussive footwork with intricate hand, arm and body
movement. Flamenco is a Spanish art consisting of three forms:
Cante, the song, Baile, the dance, and Guitara, guitar playing.
Folk dance- refers to a variety of dances developed
by groups or communities, as opposed to being
made up by a choreographer.

1. Rural Suite
2. Muslim Suite
3. Cordillera Suite

4. Tribal Suite
5. Maria Clara Suite
Tap dance- it is an exciting form of dance in which
dancers wear special shoes equipped with metal
taps. Tap dancers use their feet like drum to create
rhythmic patterns and timely beats.


Stress- it is a reaction of the body and mind to
unkind or challenging life incidents such as tense
feelings, worry, and discomfort. The imbalance
between the demand from the environment and
the person’s ability to cope can trigger feelings of
anxiety.

Eustress or positive stress- promotes growth and
accomplishments and stimulate you to go on. It is
beneficial in attaining best performance.
Distress or negative stress- often causes poor
performance. It is detrimental to performance.
Plenty or very little stress affects performance.
Causes and effects of Stress
Stressor- it is an event or a situation that
causes stressful situation, which are seen as
risks to the well-being of a person. The body
response to stress by secreting hormones that

prepares the body to respond to the
situation.
 Classification of stress
Acute stress- the most common form, arises from
recent, past, and foreseen difficulties.
Cumulative stress- it is a series of stress that has built
up. Several individual ignore the signs early and end
up accumulating them. 
Chronic stress- it is a firm of stress that is recurring. It
is a prolonged stress that is dangerous and can lead to
several health problems.
 Different source of stress
Major life changes- majority of the stressors are key life changers that
influence an individual’s family and social life. These stressful changes
threaten one’s sense of security and self-esteem. Changes due to stressful
events in life endanger an individual’s sense of safety and confidence. Some
example include death of a loved one, losing job, etc.

Every day problem- the stress or hassles we encounter every day or

occasional petty incident are part of this group. Example of these stressors
include dressing concerns, misplacing or losing things, too much things in
mind, or physical appearance.

Physical surrounding- the immediate surrounding affects the level of day to
day stress. Noise is also one of the overlooked factors causing stress
especially if you are residing near airports, train rail tracks, or factories with
loud machine.

Other stressors- other stressors involving teenagers include worrying about

their future, conflicts and disagreements with family members, friends, and
other people, among others. Sometimes, teenagers who cannot manage their
issues to alcohol and prohibited drugs.
 The general Adaptation Syndrome
Alarm stage- it is the phase where the brain deciphers the
distress and instantly deals with it. This is also known as
“fight or flight”.

Resistance stage- it is the process where the stress is being


resolved after meeting its demands then the body goes back
to normal afterward.

Exhaustion stage- it is develops when stress recurs until it

becomes chronic and reaches this final stage. Stress level
peaks and plateaus then develops health risks that cause
high blood pressure, stomach, and heart problems.
How can stress be
manage?

Manage stressor- an important approach to minimize stress
is to lessen stressor. Stressors cannot be eliminated but it can
be avoided. Being burdened with too much work could be
prevented by prioritizing and time management. Refrain
from unnecessary matters and focus on the important ones.

Rest and sleep- a very helpful way of reducing stress and

relieving tension is having a good amount of rest and sleep.

Grown- ups normally needs seven to nine hours of
comfortable sleep every night. It also helps taking a 15-30
minutes daytime nap.

Exercise- exercise naturally relieves the body from the

effects of stress. An aerobics workout stimulate hormones,
wears down tight has also been known to help secrete feel
good hormones called endorphins, which the body relax.
Use relaxation methods
in coping with stress

Numerous types of relaxation methods can de done to
counter the adverse effects of stress.
Progressive relaxation – use body’s feedback mechanism in
reducing muscle tension, a common indicator of stress. It is
essential to learn and practice exercise that can relax tense
muscle.
Deep breathing- tells the brain to calm down and relax,
relieving the stress.
Meditation- is a technique that temporarily “tunes out” the

world, disregards outside disturbances, and provides inner
peace. A relax physical and mental state wipes out
accumulate stress.
Visualization- use imagination to relax reduce stress
(creating a pleasing image in your mind).
Humor- look at the funny side of a problem. “Is
believing to relief small flops”.
Seek support- in the course of a stressful event, support
from the family members or friends keep emotional
health balance.
Problem solving- it is a helpful mechanism that aims to
pinpoint the source of the problem and determine
solutions. This is often helpful in work condition.

Relaxation- Unwinding events or calming skills help
manage stress and enhance overall coping.
Physical recreation- regular exercise like yoga,
meditation, and muscle relaxation are helpful in
handling stress.
Adjusting expectation- accepting different result of
situations in life may help in adjusting the stress
associate with any given change or outcome.
Exercise for Fitness


Physical activities- involve any bodily movement caused
by muscular contractions that result in the expenditure of
energy.

Occupational
Transport related
Household
Recreational

Exercise- is a planned program of physical activities usually
designed to improve physical fitness with the purpose of
increasing physical fitness level. It is a repetitive
movements that aim to improve one or more components of
fitness.
 Health Related
Component of Fitness

Aerobic Capacity- it is the ability of the heart, lungs, and blood vessels
to supply oxygen and nutrients to the working muscle efficiently in
order to sustain prolonged rhythmical exercise.
Muscular strength- it is the ability of the muscle to generate the greatest
force. One repetition maximum is the heaviest load that can be lifted in
one repetition.
Muscular endurance- it is the ability of the muscle to resist fatigue when
performing multiple repetition of a submaximal load.


Flexibility- it is the ability to move a joint without pain over its entire
range of motion. It is affected by the structure of the joint and muscle
surrounding the joint.
Body composition- it refers to the total makeup of the body using the
concept of two component model. Many communicable diseases are
associated with obesity or having much fat especially around the
abdominal area.
Exercise classified into
three

Aerobics exercise- involve large muscle groups
that perform rhythmic and continuous movement
for a prolonged period of time in order aerobic
capacity.

Swimming
Biking 
Jogging
Walking
Resistance exercise- require the muscle to contract against
an external load in order to improve muscular strength,
muscular endurance and bone strength.

Total resistance exercise

Thera band
Resistance machine

Stretching exercise- increase the elasticity of muscle and
tendons surrounding the joint in order to improve
flexibility.

Static stretching
Ballistic stretching
Dynamic exercise

Principle of exercise


Principle of overload- states that the body must work harder than what it is used to
in order for it to adapt. It implies that exercise is a controlled form of stress that will
stimulate the body to become stronger. In order for a muscle to get stronger, it must
be overloaded or worked beyond the usual load.

Principle of Progression- states that the body should experience a gradual increase
in workload. If the principle of overload asks” how hard”? Then the principle of
progression asks “: how soon?” The body will get injured if it experiences a
workload that is too hard and too soon.

Principle of Specificity- states that the body will adapt specifically to the workload


it experienced. It implies that the improvements in fitness level will be limited to the
activities that one is performing. The application of this principle is not only on the
movement or activity performed but to the intensity at which it is performed.

Principle of Individuality- states that no two persons are the same and their rate of
adaptation to the same workload differs. This principle emphasizes the need to
create an exercise program that is individual specific.

Principle of Reversibility- in order to maintain a desired level of fitness, you need

to continue to provide an exercise overload. Unfortunately, you cannot “bank
Fitness”, neither can you “store it”. The principle states that if an individual stps to
exercise, the body gradually returns to its initial level of fitness.