Health Optimizing Physical Education 3

(HOPE 3)

MODULE 2
INTRODUCTION TO BALLROOM DANCING
OVERVIEW
This module provides dance warm up and basic steps in ballroom dance. In ballroom
dancing, women follow men as they lead them through the dance, step by step. Thinking is the
biggest mistake a dancer could make. You have to feel. If you can’t think of a good reason to
dance, just dance and you’ll think of one. Life is like a dance. You learn as you go further.
Sometimes you are the leader, sometimes you are follower.

MELC – Based Learning Competencies

1. Self-assesses health-related fitness status, barriers to physical activity assessment
participation in one’s diet

2. Observes personal safety protocol to avoid dehydration, overexertion, hypo-and

hyperthermia during MVPA participation

3. Engages in moderate to vigorous physical activities (MVPAs) for at least 60 minutes most
days of the week in a variety of settings in- and out - of school

4. Demonstrates proper etiquette and safety in the use of facilities and equipment

5. Participates in an organized event that addresses health/fitness issues and concerns

6. Organizes fitness event for a target health issues or concern

Objectives:
1. Identify the different Latin Ballroom Dances
2. Demonstrate the Cha-cha- cha dance steps properly
3. Implement neuromuscular coordination, balance, rhythm and grace while dancing
4. Recognize and promote internationally accepted standards in ballroom dancing
5. Evaluate the importance of warm up before taking workout activities
6. Construct and execute the movements of the ballroom dance (cha cha cha)
Let’s Do a Warm-up

Directions: Do the following warm-up activities. Just like any other physical activities, it’s
important to warm up our bodies before we do any physical activities particularly, dance. Rather
than jumping into the dance hold and go, we selected some basic warm-ups that you can do alone
to get your entire body ready for your ballroom dance lesson or training. Try them in the order to
gradually work through the body.

LOWER LIMBS EXERCISES:

1. Walking Knee to Chest (16 repetitions, R & L knee alternately)

This dynamic stretch is a good way to slowly get your body moving
while stretching main muscle groups. It can be done walking or in place
alternately. It is also one of the best balance exercise!
Image source: skimble msn.com

2. Lunges (8 repetitions, R & L alternately with 8 seconds interval)

Standing with one leg straight in front of you and one straight
behind, then slowly bend the back leg down into a lunge
position. After that, slowly straighten the back leg out back to
the starting position. Important reminder: You need to keep the
front knee in line with the toes and try to lower your hips in
the middle of your legs. Don’t let the front knee bend in front
of the toes as this can cause knee and muscle pain. Your legs
will be more than ready to Tango after this routine!
Image source: wellandgood.com

3. Calf Stretch (16 counts per stretch)

Lying on the floor, lunge one leg back. Try

to get the back heel on the floor for a nice
calf stretch. Make sure to keep the front
knee in line with the toes when executing
this. This can also be done by pushing
against a wall or it is better if you have a
partner.

Image source: fitbottomedgirls.com Image source: fitbottomedgirls.com

4. Forward Bending (16 repetitions)

Feet together, hands on your waist and starting with the top of
the head, slowly bend down through the spine until your hands
reach the floor. Repeat this action in reverse direction rolling
back up to standing-your head should be the last thing up! If
you feel that this is difficult, keep the knees bent or place your
hands on a higher surface to lessen the stretch.

SHOULDER, NECK, AND BACK EXERCISES:

1. Shoulder Rolls (16 repetitions, 8 clockwise & 8 counter
clockwise direction)

Feet together, placed your hands on your shoulder. Rotate and be sure
that you will feel the tension of your shoulder muscles. You may done
this in clockwise or counter-clockwise direction.

2. Neck Stretch (32 counts)

Hold your head with your right or left hand and slowly pull down your neck. Do it in four directions
(left, right, back and front) 8 counts in each side.

3. Shoulder Activation on Wall (16 repetitions)

Warm up your shoulders and arms with this dynamic exercise

routine. Stand facing a wall, work on improving your posture
strong- shoulders down and back, abdominals engaged, and
ribs tucked in. Extend your arms above the head then slowly
bend them lowering your elbows down towards your waist,
then make straight the arms back up to the starting position.
Attempt your best to keep your arms sliding on the wall during
the execution. This will enhance your arms shoulder to make
it flexible and develop strength that you need in dancing. See
the photos for the correct posture.
 4. Partner Shoulder Stretch (do in three direction a. facing
down, b. facing left c. facing right. 8 seconds per phase)

Stand opposite with your partner and place your both hands on
their shoulders, step backward your hips away from them while
bending forward. Hold onto the back straight and head in line
with your spine. In case you are doing this alone, you may face
the wall and put your palm on the surface of the wall. This can
also be a good hamstring stretch.
Image source: pinterest.com

5. Chest Opener

Lie down on the floor facing your head on the ground. Hold your
feet like pigeon-toed and your buttocks relaxed. Place your arms
on your blocks. Inhale and exhale deeply and relax your upper
body and hips. Hold this position for 2 minutes.
Image source: workoutlabs.com

6. Partner Backbend

Stand facing your partner, hold partner arms. Bend backward slowly
with your upper bodies, using each other as resistance. This will be
good for practicing counter-balance as well as stretching your lower
and mid back of your body. Be sure to come in and out slowly to
avoid muscle stress or injuries. Hold this position for 60 seconds..
Image source: blog.fabletics.com

7. Jumping Jack

Feet together, both arms at your sides. Bend your knees slightly,
and jump into the air. When you jump, spread both legs to be
about shoulder-width apart. Stretch your arms out and above your
head. Jump back to starting position. Repeat. Do it in 16
repetitions.

Image source: verywellfit.com

 BALLROOM DANCING
Introduction
Ballroom dancing, sometimes called social or popular dancing is usually performed by
couple for pleasure and satisfaction either in private function or in public dancing hall. Dance steps
are generated from man’s basic movements: walk, run, hop, jump, slide, turn, leap and sway.
Arrangements of these have become traditional dance steps used often in formalized manner, for
folk and ethnic dances, social and ballroom dances, ballet and modern extensive dances.
Some of the most important features of ballroom are rhythm, or the relatively fast or slow
repetition and variations of movements. Design or the arrangement of music according to body
control and mastery of basic steps and positions. Also important in many dances are gestures
especially hand movements. International contest in ballroom dancing gained favour early in the
20th century. In the 1920’s in London, dance teacher modified the basic steps of such ballroom
dances like the Waltz, Tango and Foxtrot, and encourage dancers to learn the steps and practice to
professional level.
The championship type of ballroom dancing now bears little relation to what is danced in
the society, the steps having become so intricate and artificial that only people who have time for
constant practice can accomplished them. Championships continue, nonetheless to attract
thousands of spectators in various countries.

TECHNIQUES OF LEADING AND FOLLOWING THE DANCE

1. Alert and move with your partner as one
2. A basic position which gives security and support
3. Consciousness of various musical tempo and style
4. Knowledge of the basic steps and simple variations

GENERAL RULES IN LEADING THE DANCE

1. Hold partner firmly but not tensely
2. Listen to the music to get the beat before starting step out on the accented beat
3. Start with a new step with left foot lead
4. Lead to execute the new step or direction just before stepping out of it
5. Start with the easy steps before going into variations, be sure partner can follow
Ballroom Dance Grouping
The international ballroom dances divided into two groups:
A. Standard
 SlowWaltz
 Tango
 Vienesse Waltz
 Slow Foxtrot
 Quickstep

B. Latin
 Samba
 Cha Cha
 Rumba
 Pasa Doble
 Jive

American Ballroom
The American Ballroom dances are divided into two categories:
A. Smooth
 Waltz
 Tango
 Foxtrot
 Viennese Waltz

B. Rhtytm
 Cha Cha
 Rumba
 East Coast Swing
 Mambo
 Bolero
 CHA- CHA-CHA

The name of this dance is an onomatopoeia derived from the shuffling sound of the dancers'
feet when they dance two consecutive quick steps (correctly, on the fourth count of each measure)
that characterize the dance. The cha-cha-cha (also called cha-cha), is originated in Cuba. It is
danced to the music of the same name introduced by Cuban composer and violinist Enrique
Jorrin in the early 1950s. This rhythm was developed from the danzón-mambo.
The cha cha cha is the newest and the most well-known
of Latin American dances. It is also the easiest dance to learn
because the music has a definite and unmistakable beat. Although
you should be able to master the basic patterns very quickly, you
will need to achieve style in the dance.
The dance originally came from Cuba and its forerunner
is the Mambo, which is fact and more specialist. This develop
into the tribe Mambo (hence the three counts) but gradually a
slower, more pronounced and clearer interpretation of the rhythm
was evolved called cha cha cha ( sometimes named as Cha Cha).

Cha ha cha Counting

Proper counting may guide you to learn easily and get

the correct tempo of your feet. Before studying the basic Cha cha cha pattern, you must learn
how to count the dance rhythm. There are two ways to count Cha cha cha rhythm. Both are
correct: as you learning a pattern, use whichever count you prefer.

You count 1, 2, 3 and 4 – dance position (cha cha cha)

You count 1, 2, cha cha cha.

Closed Position
Partners face each other in conventional dance position, their shoulder were parallel to each
other, women slightly to man’s right elbows away from body, man’s right hand below women’s
left shoulder blade; man holds women’s right in his left palm rest in his right shoulder.
Basic Steps (Based from dancing4beginners.com/cha-cha-cha)

Cha cha music is composed in 4/4 time (four beats to a bar of music). For each bar of
music there are 2 slow and 3 quick steps, which may be counted as – one, two, cha, cha, cha or
step, step, step, quick step, quick step. The footwork is simple and mostly focuses on just shifting
weight from one foot to another.

Remember, five steps are taken to four beats of music. Also don't forget that the
movements tend to be somewhat flirtatious. This is definitely a party dance!

Instruction and Diagrams

Partners face each other. Gentleman starts with the left foot, lady starts with the right foot. Basic
ballroom hold.

Basic Side Step for Men

1. Sidestep to the left with your left

foot
2. Step backward & left with your
right foot
3. Left foot in place, weight shifts to
it
4. Sidestep to the right with your
right foot
5. Move your left foot to your right
foot
6. Sidestep to the right with your
right foot
7. Step forward & right with your
left foot
8. Right foot in place, weight shifts
to it
9. Sidestep to the left with your left
foot
10. Move your right foot to your left
foot
Basic Side Step for Women

1. Sidestep to the right with your right

foot
2. Step forward & right with your left
foot
3. Right foot in place, weight shifts to it
4. Sidestep to the left with your left
foot
5. Move your right foot to your left foot
6. Sidestep to the right with your left
foot
7. Step backward & left with your right
foot
8. Left foot in place, weight shifts to it
9. Sidestep to the right with your right
foot
10. Move your left foot to your right foot

Note: If you have internet access you may watch the URL below.
https://www.youtube.com/watch?v=zW7If5GcSKE
References:
Evolution of Dance. Retrieved November 11, 2011. Available online:
http://www.popoculturemadness.com/Music/Pop-Modern/1970.html
Aparato, C. R., Brebante, Z. T., Callo, L. F., & Dajime, P. F. (2017). Physical Education and
Health (Vol. II). Nicanor Reyes Sr. St., Sampaloc Manila: Rex Bookstore.
Apolonia, M. L., Collao, M. P., Gabayan, P. A., & Kamus, G. R. (2017). Dance for Life (HOPE)
Series for Senior High School. 839 EDSA, South Triangle, Quezon City: C & E Publishing, Inc.
Bushmn, B. (2011). Complete Guide to Fitness and Health. American College of Sports
Medicine.
Callo, L. F., Camiling, M. S., Yap, J. C., Cagulang, J. P., Doria, J. C., Deveraturda, E. E., &
Grecia, J.-a. G. (n.d.). Physical Education and Health - Grade 10 Learners Material. DepEd
Complex Meralco Avenue, Pasig City: DepEd-IMCS.
Wamer, W., Hoeger, K., & Hoeger, S. A. (2013). Lifetime Physical Fitness and Wellness: A
Personalized Program (Twelfth ed.).

Chicago's Best Ballroom Dance Lessons, Wedding Dance Instruction and Kids Dance Classes
2412 W North Ave., #201, Chicago, IL 60647 | 312-823-8199 | [email protected]

Images available at
http://www.google.com.ph/search?=ballroom+dancing+images&tbm=isch&tbo=u&source=univ
&sa=X&ved=0CBsARqoTCNoTCNq4_YKh8kCFQcdpgodT_gL6A&biw=1366&bih=657#tbm
=isch&q=+images+dance
http://www.chacha.com/question/what-are-the-top-dance-moves-ofthe-
2000%27s#sthash.Gok1X0A8.dpuf

Online Sources
(2020, June 19). Retrieved from Goggle:
https://www.slideshare.net/sherifmohamedelrefai/hiphop-dance-styles-poppinglocking-and-
krumping
(2020, June 20). Retrieved from Goggle:
https://www.google.com/search?q=dance+physiology&oq=dance+physiology&aqs=chro
me..69i57j0l6.5441j0j7&sourceid=chrome&ie=UTF-8
Lindberg, S. (2020, June 21). Insider. Retrieved from Goggle: https://www.insider.com/whatis
https://www.youtube.com/watch?v=zW7If5GcSKE