PE & HEALTH 12

FOLKDANCE

BASIC STEPS IN FOLK DANCE

Folk Dance steps are classified into two. 2/4 and 3/4 time signatures dance
steps.

2/4 time signatures dance steps have the following basic counting:
● 1,2.
● 1 and 2
● and 1 and 2
● 1, 2 and

On the other hand, 3/4 time signatures dance steps have the following counting:
● 1, 2, 3
● 1, 2, 3, 1, 2, 3 for two measures

Dance Abbreviations:
Ct.- Count
L-Left
R-Right

Competency: engage 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.

2/4 TIME DANCE STEPS

 3/4 TIME DANCE STEPS

CHEERDANCE

What is Cheerdance?
Cheerdance is coined from the words: "cheer", and "dance." To cheer is to shout out words or phrases that
may help motivate and boost the morale of a playing team and perform better during a game. While, to
Dance is a physical activity where one expresses emotions or gestures while performing bodily movements
usually in time and rhythm. On the other hand, Cheerleading is the performance of a routine, usually
dominated by a gymnastic skill such as jumps, tumbling skills, lifts and tosses combined with shouting of
cheers and yells to lead the crowd to cheer for a certain team during a game or sport. Therefore,
Cheerdancing, is rooted from cheerleading How did Cheer dancing start?

Cheerleading history is linked closely to the United States's history of sports, its sporting venues, as well as
the historical development of overall participation at many Athletic events (history of cheerleading, 2015).
However, its origin can be traced as far back as the late 19th century where in 1860's students from Great
Britain began to cheer and chant in unison for their favorite athletes at sporting events. This event
eventually reached and influenced America (timeline of cheerleading, 2012). In the late 1880's the first
organized recorded yell done in locomotive style was performed in an American campus and was first seen
and heard during a college football game. However, organized all-male cheerleading only transpired when
Thomas Peebles, one of the graduates of Princeton University,
brought the yell and the football sports to the University of Minnesota in 1884.

Essentials of Cheer Dancing

Arms and Hands Movement
Essentials of Cheer Dancing - Leg Essentials of Cheer Dancing - Jumps
Feet Position

Tumblings
BALLROOM

A Brief History of Ballroom Dancing

"Ballroom dancing" as a term hails from the Latin word "ballare" which, coincidentally, means "to dance."
Thus, a ballroom is a room in which to dance. Makes sense, right? Centuries ago, ballroom dancing was
primarily for the privileged and well-to-do, while the commoners had to make do with folk dancing; however,
these boundaries have since disappeared, leaving ballroom dancing a fun hobby for everyone. Today,
ballroom dancing applies to numerous dances in which a "leader" and a "follower" dance together in close
proximity, usually with some degree of physical contact. This closeness is to permit the leader to get the
follower to, well, follow along.

Early Ballroom Dancing

The first documented authority early ballroom dancing Jehan Thoinot'Arbeau's Orchesographie (1588) that
discussed 16th-century French social dance. In 1650, Jean-Baptiste Lully introduced the Minuet to Paris-a
dance that would dominate ballroom until the end of the 18th century. The Waltz came about in England in
the early 1800s despite initial opposition to the closed dance hold. By 1840, the Polka, Mazurka, and
Schottische emerged.

Ballroom Dancing Emerges in the US

In the early 20th century, ballroom dancing experienced massive popularity in the US with the extremely
successful dancing of Fred Astaire and Ginger Rogers. Even though most of their numbers were
meticulously choreographed, staged, and oft-rehearsed, they influenced greatly ballroom dancing's acclaim
and acceptance.

Ballroom versus Latin Dances

Although commonly classified together as "ballroom" dancing, there are notable differences between
ballroom and Latin dance.

The "ballroom" dances are generally "smooth" dances like:

Waltz
Foxtrot
Tango
Quickstep
Viennese Waltz

"Latin" dances are more rhythmic and include:

Rumba
Swing/Jive
Samba
Cha Cha
Mambo
Merengue
Bolero
Salsa

Regardless of their "proper" classification, they are all extremely fun and fairly easy to learn.

Competitive Ballroom Dancing

In addition to its wide appeal as a hobby, competitive ballroom dancing has also emerged. Competition
enables less advanced dancers of different levels to compete against their peers with a professional
partner/instructor. The fame of television shows like Dancing with the Stars and So You Think You Can
Dance highlights the growing trend of competitive ballroom dancing.
Ballroom dance is a type of social dance (a dance form where sociability or socializing is the primary focus
of performance) that is performed by couples who follow synchronized and prescribed steps. This type of
dance originated in Europe and the United State of America. As a social dance, ballroom dancing
demonstrates synchronized movements of the dancing couple as if the happiness of the other is very much
important to his or her partner.

Types of Ballroom Dances

1. Cha-cha- This dance is a fun and cheeky dance with emphasize of quick, concise foot and leg actions.
The Cha Cha originated in Cuba and has been named so because of the
"triple shuffle" that is apparent in most basic steps.

Pro Tip: You want to do what is called "cuban motion" technique - which can be achieved just by bending
and straightening your knees through out this dance.

The way you count the cha cha dance is: "1,2,3, Cha, Cha" and repeat. The 1,2,3 counts are all full beats,
while the Cha, Cha are half beats (therefore faster). An alternative way to count it is "Slow, Slow, Slow,
Quick, Quick". It's 4/4 time signature.

2. Rumba- This dance has a sensual feeling with lots of hip and body action - referred to as "Cuban
motion". The American Rumba originated in Cuba, and became famous in the USA during the 1920's. This
dance's character was an offshoot from the Bolero-Son dance, dances to afro-cuban inspired music.

Pro Tip: You want to do what is called "cuban motion" latin technique - which can be achieved just by
bending and straightening your knees through out this dance.

The way you count the Rumba dance is: "Slow, Quick, Quick" through out. The slow is 2 beats, while the
quick is only 1 beat. An alternative way to count in numbers would be: 1,2 (Slow), 3,4 (Quick, Quick). The
Rumba is 4/4 musical measure.

3.Swing (East Coast) -This dance has a very energetic feel to it with lots of turns and spins for both
partners. This dance was originated from the lindy hop and it's main characteristic is the "triple steps" and
"rock steps" used through out the moves.

How to count the Swing: To keep it very simple, you can count the east coast swing
"rock step, triple step, triple step". With numbers you can count *1,2", "3 a 4". "3 a 4". As you can see the
triple step is done over 2 counts only, and therefore it's faster than the rock step (which are full beats). The
beat value for the steps would be: 1, 1, 1/2,1/2. 1 - 1/2, 1/2, 1.

4. Bolero - The Bolero is the slowest of the Rhythm dances and has a very graceful way of moving with
rise and fall and lots of shaping.

5. Mambo - This dance is fast with lots of body actions and ticks to accentuate the Latin
music.

6 .Waltz- This dance is very slow and elegant. It's main technique is rise and fall throughout. The Slow
Waltz Originated in Vienna, Austria and was soon the go to dance at various Ballrooms and parties.

Pro Tip: One of the keys to make your Waltz look better is to do "rise and fall" through out. In general you
lower on count "1", and go up on count "2", then lower at the end of count "3",

The Waltz has a 3/4 time signature which is different than many of the other social dances like Rumba or
Foxtrot that have a 4/4 structure. This is the reason you count the Waltz "1,2,3" - "1,2,3". Each beat is even.
7. Foxtrot- The foxtrot has a smooth gliding feeling across the floor with lots of passing of the feet. The
Foxtrot dance originated around 1910 and is still danced today all over the world. This dance has
similarities to the "rise and fall" of Waltz, but the steps do differ for the most part.

Pro Tip: To achieve smooth gliding across the floor you need to practice passing your feet without stopping,
and also making sure the men are stepping forward from their heel and ladies going back from their ball of
the foot.

The music is structured in phrases of 8 and the way you count this dance is, Slow, Slow, Quick, Quick. The
slow is 2 beats, and the quick is 1 beat. An alternative way to count it is with numbers: 1,2 (Slow), 3,4
(Slow), Quick, Quick (5,6). Don't worry about it ending at 6 beats, what is important is that you keep the
right beat value through out.

8. Tango - This dance is very dramatic dance with lots of sharp movements and mostly danced with bent
knees the entire time. An intimate, sensual dance that expresses elements of romance between the
dancers shown by their synchronized movements.

9. Viennese Waltz - A quicker waltz that incorporates continuous turning around the floor.A dance
characterized by simple and elegant rotational movements with a subtle
rise and falt.

10. Samba- is a type of ballroom dance that came from Brazil. This partner dance mimics the Brazilian
"Carnival" feeling and there is lot of "bounce" action created through knees and ankles. While it is usually
performed with a partner, it can also be danced in solo.

11. Paso doble -This dance is very dramatic character and shaping - with the man and woman constantly
challenging one another. A danced modeled after the Spanish bullfight: It originated from southern France.

12. Jive - This is the quickest dance in this style and has lots of kicks. The idea is to show lots of energy
and personality in this dance. Another form of swing dance characterized by lively movements it originated
from the United States.

13. Quickstep - The quickest dance in this style. It is all about moving energetically across the floor with
hops, skips and flicks. Essentially the quicker, swifter version of the foxtrot. When you master the foxtrot,
you will surely master the quickstep step as well.

Basic Positions/Holds in Ballroom Dancing

FITNESS BENEFITS OF BALLROOM

Builds a stronger heart - Regular ballroom dancing can lead to a slower heart rate as well as lower blood
pressure and a more balanced level of cholesterol. It offers a great workout for the cardiovascular system
as it requires a large degree of flexible movement.

Burns calories - Ballroom dance is renowned for its ability to burn off calories, with a one-hour session
burning as many as 800 calories, depending on the intensity of the dance.

Cross-training - If you're on the steady road back from a serious sporting injury, a spell of ballroom dance
could - in moderation - be ideal to help you regain overall body movement and avoid any load-bearing on
the injury in question. Dance may seem a strange exercise alternative if you're a runner or sports player,
but a couple of sessions of ballroom dancing really could set you back on track.

The Principles of Physical Activity


1. Overload principle- This is the most basic principle that indicates doing "more than normal for
improvement to happen.

2. Principle of Progression- It is a gradual increase in exerting effort or load that is done not too slowly,
nor too rapidly.

3. Principles of specificity- This suggests that overloading must specifically train a desired body part for it
to improve.Select exercises with emphasis on stretching out the muscles and joints. Use the appropriate
type of exercise that directly improves your muscles.

4. Principle of Reversibility- development of muscles will take place if regular movement and execution is
done, and if activity ceases, it will be reversed. This shows that benefits and changes achieved from
overload will last only if training is continuous. The effect of training is lost if the training is discontinued.

5. FITT Principle-
What is F.I.T.T.?
Understanding the F.I.T.T. principle helps you create a workout plan that will be more effective reaching
Your fitness goals. F.IT.T. stands for frequency, intensity, time, and type of exercise. These are the four
elements you need to think about to create workouts that fit your goals and fitness level:

Frequency: How often you exercise.

The first thing to set up with your workout plan is frequency how often you exercise. Your frequency often
depends on a variety of factors including the type of workout you're doing, how hard you're working, your
fitness level, and your exercise goals.
In general, the exercise guidelines set out by the American College of Sports Medicine give you a place to
start when figuring out how often to work out:
● For Cardio Exercise: Exercise Guidelines suggest moderate exercise five or more days a week
or intense cardio three days a week to improve your health.
● For Strength Training: The recommended frequency here is 2-3 non-consecutive days (per muscle
group) a week.
● There should be at least 1-2 days between sessions for recovery.

Intensity: How hard you work during exercise

Intensity has to do with how hard you work during exercise. How you can change
the intensity depends on the type of workout you re doing,
● For Cardio Exercise: The general rule is to work in your target heart rate zone and focus on a
variety of intensities to stimulate different energy systems.
 ● For Strength Training: The exercises you do, the amount of weight you lift and your reps and sets
determine the intensity of your strength workouts. In general, you want to lift enough weight that you
can only complete the desired number of reps. Remember this formula: Heavier weight/less reps
build muscular strength. Moderate weight/more reps build muscular endurance. Light weight/low
reps waste your time.

Time: How long you exercise

The next element of your workout plan is how long you exercise during each session. There isn't one set
rule for how long you should exercise, and it will typically depend on your fitness level and the type of
workout you're doing.
● For Cardio Exercise: The exercise guidelines suggest 30-60 minutes of cardio (or working your way
up to that). How long you exercise will not just be dependent on your fitness level, but also your
intensity. The harder you work, the shorter your workouts will Take the NFL Play 60 Challenge! The
NFL and American Heart Association teamed up to challenge kids to be active 60 minutes a day.
● For Strength Training: How long you lift weights depends on the type of workout you're doing and
your schedule: For example, a total body workout could take up to an hour, whereas a split routine
could take less time.

Type: The type of activity you're doing

The type of exercise you do is the last part of the F.I.T.T. principle and an easy one to manipulate to avoid
overuse injuries or weight loss plateaus.
● For Cardio Exercise: Any activity that gets your heart rate up counts as cardio - Running, walking,
cycling, dancing, sports, etc.
● For Strength Training: This pretty much includes any exercise where you're using some type of
resistance (bands, dumbbells, machines, etc.) to work your muscles. Bodyweight exercises can also
be considered a form of strength training, such as push-ups and pull-ups.

The F.I.T.T. Principle is important because it outlines how to manipulate your program to get in shape and
get better results. It also helps you figure out how to change your workouts to avoid boredom, overuse
injuries and weight loss plateaus. For example, jogging three times a week for 30 minutes at a moderate
pace might be a great place for a beginner to start.

After a few weeks, however, your body adapts to these workouts and several things may happen:

Your body becomes more efficient at exercise - The more you work out, the easier it is to do the
exercises, causing you to burn fewer calories than you did when you started.

Weight loss - Your new workouts may cause weight loss which, of course, is a good thing. The downside?
You expend fewer calories moving that new, smaller body around.

Boredom - Doing the same workout for weeks or months can get old, eating into your motivation to
exercise.

It's at this point you want to manipulate one or more of the F.I.T.T. Principles such as adding another day of
jogging (changing your exercise Frequency), jogging faster or add some running (changing the intensity),
jogging for a longer period of time (changing the Time) or trying something different like swimming or
running hills (changing the Type).