Hope3 Lesson1 24

HOPE3 – LESSON 1
DANCE: Characteristics and Its Benefits
Regular physical activity is considered one of the most important factors for maintaining good health
and increasing life expectancy. Dancing is an activity that involves coordinating movements with
music. (Styliani Douka,2012). Music plays an important role in dance, and it helps to improve physical
performance. It is easier to start moving, walking, dancing or to dealing with any kind of exercise if
we choose our favorite music. Dance is an activity that provides the involvement of various senses
and connects movement to music with self-expression and applies different aspects of personality
(Kaufmann, 2011). Music plays a vital role in dance, and it helps to boost physical performance. it is
easier visiting start moving, walking, dancing or to handle any quite exercise if some people choose
their favorite music.
The word “Dance” comes from an Old German word Danson Which means “to stretch”. Dance is
defined…
● as an art form that generally refers to movement of the body, usually rhythmic and music, used as
a form of expression, social interaction or presented in a spiritual or performance setting.
https://sites.google.com/a/cortland.edu/john-feltes/Home/rhythms-and-dance
● as an art that uses non- verbal movement in an ordinary way to create a form, order, or statement
● as movement that transcends function and becomes communication.
● Dance has elements that includes movement that make it special and unique. To have an
expressive and meaningful dance, the artist (or choreographer) must make decisions about the look,
flow and timing of the movements. There are five elements that can help a dancer to discover
expressive and unique movements.
1. Body- body awareness, locomotor and non-locomotor movements

2. Action - Locomotor and Non-Locomotor movements
3. Space - encompasses the overall design of movement- where it takes place in the space, as
well as its size and shape.
4. Time - includes how fast or slows of the movement
5. Energy - (also called Force) involves the flow of motion- how movements are animated by
kinetic energy in distinctive ways.
BENEFITS OF DANCE
What could be some Barriers for Participating in Dance?
With technological advances and conveniences, people’s lives have in some ways become
increasingly easier, further as less active. additionally, people have many personal reasons or
explanations for being inactive and not participating in physical activity, especially dance. The
foremost common reasons adults don't adopt more physically active lifestyles are:
THE CENTERS FOR DISEASE CONTROL AND PREVENTION MAKES

suggestions for overcoming physical activity barriers:
1. Lack of time Identify available time slots.
• Monitor your daily activities for one week. Identify at least three 30-minute time slots you could use
for physical activity.
• Add physical activity to your daily routine. For example, walk or ride your bike to work or shopping,
organize school activities around physical activity, walk the dog, exercise while you watch TV, park
farther away from your destination, etc.
2. Social influence.
• Explain your interest in physical activity to friends and family. Ask them to support your efforts.
• Invite friends and family members to exercise with you.
• Plan social activities involving exercise. Develop new friendships with physically active people.
3. Lack of energy.
• Schedule physical activity for times in the day or week when you feel energetic.
• Convince yourself that if you give it a chance, physical activity will increase your energy level; then,
try it.
4. Lack of motivation.
• Plan ahead. Make physical activity a regular part of your daily or weekly schedule and write it on
your calendar.
• Invite a friend to exercise with you on a regular basis and write it on both your calendars. Join an
exercise group or class.
5. Fear of injury
• Learn how to warm up and cool down to prevent injury.
• Learn how to exercise appropriately considering your age, fitness level, skill level, and health status.
• Choose activities involving minimum risk.
6. Lack of skill
• Select activities requiring no new skills, such as walking, climbing stairs, or jogging.
7. Lack of resources
• Select activities that require minimal facilities or equipment, such as walking, jogging, jumping rope,
or calisthenics.
• Identify inexpensive, convenient resources available in your community (community education
programs, park and recreation programs, worksite programs, etc.).
8. Weather conditions
Develop a set of regular activities that are always available regardless of whether (indoor cycling,
aerobic dance, indoor swimming, calisthenics, stair climbing, rope skipping, mall
9.Family obligations
• Trade babysitting time with a friend, neighbor, or family member who also has small children.
• Exercise with the kids-go for a walk together, play tag or other running games, get an aerobic
dance or exercise tape for kids (there are several on the market) and exercise together. You can
spend time together and still get your exercise.
• Jump rope, do calisthenics, ride a stationary bicycle, or use other home gymnasium equipment
while the kids are busy playing or sleeping.
• Try to exercise when the kids are not around (e.g., during school hours or their nap time)
HEALTH-RELATED FITNESS COMPONENTS AND DANCE
Dance is a form of art, and it is also a part of physical education. When a student participates in
dance, both subjects are addressed. Physical Education plays an important role in attaining fitness.
The term fitness is generally used and often unclearly defined. People think that health and fitness is
the same, yet there is a definite distinction between the two concepts. Health is a person's state of
being it is typically viewed as the presence or absence of disease. Fitness, however, is the capacity
to do physical activity or to perform physical work. There are three important components of fitness
that is essential in dancing. It is the combination of strength, flexibility and endurance that leads to
the achievements of fitness
Muscular Strength and Endurance Development through Dance
Dancing can develop strength through isotonic drills. In this isotonic contraction the muscle shortens,
and joint movement occurs. Push-ups, leg lifts, and plies are examples of isotonic exercises. The
resistance used is your own body weight. Muscular strength makes speed and force, making for more
powerful movement. Muscular strength gives support to the joints for the dancer as not to
compromise alignment and to increase position stability. Muscular endurance is when less force is
sustained over an extended period of your time like in gallops, skips, pliés, and swings. Dancers often
confuse endurance with strength, so it is sometimes useful to consider endurance as continuous and
strength as maximal
Flexibility Development
In dance, it is really needing a massive amount of flexibility. Before the dancing activity it is very
important to warm-up the muscles accompanied by lengthy routine of stretching or flexibility -
enhancing, exercises. The most important part of the body to receive a full stretching routine is our
Hip-joint. Hip-joint flexibility helps the dance in attaining high leg lifts. The ankles also need flexibility for
high
jumps and smooth landings. The shoulder joints and back also needs flexibility so that body can
accomplish different positions. And since flexibility is so important while dancing, every dance class
must give emphasis on exercise to achieve it.
Cardiovascular Endurance
One of the most important components in health-related fitness is Cardiovascular endurance,
particularly if you are engaging to a vigorous physical activity. In dancing it is very important for you
to have cardiovascular endurance exercise to enhance your stamina that can help to improve your
performance, can also increases oxygen supply to the muscles, and boost the immune system and
reduces the risk of injury.
NUTRITION AND FITNESS

Accomplishing total fitness can be achieved if we engage in physical activity like dancing and
having a healthy lifestyle. Good nutrition is an essential part of a healthy lifestyle. A Combination of
physical activity like dance, your diet or healthy eating can help you to reach and maintain a
healthy weight,
reduce your risk of chronic diseases like heart disease and cancer and promote your overall health.
Whether you are an athlete or just an active person, you need to eat nutritious and balanced your
diet to fuel their body. Good nutrition in any physically active people has basic ground rules and
following this rule and getting into it will help active people to feel great!
What diet is best for active people?

In all active people need a diet that gives sufficient energy in the form of carbohydrates and fats as
well as important proteins, vitamins, and minerals. The base of the diet starts from carbohydrates in
the form of starches and sugars. Fluids, like water, is also very important to the winning combination.
What should a person take before, during, and after physical activity?
It is very much important to focus on eating a nutritious, balanced diet every day. This will give more
energy to grow and exercise. Here are some guidelines about eating before, during, and after the
physical activity.
Before
• Take some high carbohydrates food like bananas, sweet potatoes or fruit juices. ( proper timing of
this meal is very important at least 1-4 hours before the physical activity)
• Drink an enough amount of fluid before exercise just to keep your muscles hydrated.
During
● Sweat and effort drain the body fluids essential for optimum performance and lead to dehydration.
It is very much needed you drink plenty of cool water, at least a half cup of water every 20 minutes
during the physical activity. Adding a little amount of fruit juice or powdered drink mix flavors is also
encouraged as fluid intake.
● There is no need to worry about replacing carbohydrates unless the exercise lasts over 90 minutes
and is hard and continuous. When this happens, drinking a sports drink or other beverage with some
sugar in it to fuel the muscles being used.
After
● No matter the intensity of the exercise, it is important to drink plenty of water and eat a nutritious,
balanced meal that has lots of carbohydrate rich foods such as grains, pastas, potatoes, vegetables
and fruits.

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HOPE3 – LESSON 1

DANCE: Characteristics and Its Benefits

● as movement that transcends function and becomes communication.

1. Body- body awareness, locomotor and non-locomotor movements

THE CENTERS FOR DISEASE CONTROL AND PREVENTION MAKES

HEALTH-RELATED FITNESS COMPONENTS AND DANCE

NUTRITION AND FITNESS

What diet is best for active people?

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