PE REVIEWER ● Cheering is the very essence of cheerdance

performances. To cheer is to make someone or a

BALLROOM DANCING
team motivated and encouraged. It boosts,
❖ Began in the 18th and 19th centuries in Europe
salutes or acclaims the morale of individuals and
when kings and queens were entertained by
teams. In cheerdance, cheering needs to be
dancing performances, but it became popular
strong, loud, and metered so that it will be
with the masses in the early 1900s.
delivered in time with rhythm or the music
❖ Originated from the laying work “BALLERE” which
played.
means to “TO DANCE”
❖ Applies to any one of several dances in which two
It is one of the categories in the International Cheerleading
individuals, a “leader” and a “follower,” dance
Competition that focuses on dance techniques and basic
physically.
elements of cheerleading, excluding stunts and advanced
❖ A form of social dancing whose primary purpose
gymnastics skills.
is for recreation and entertainment.
❖ People nowadays do ballroom dancing as a form CHEERDANCE
of exercise or personal development. - Today, cheerdancing is identified as one of the
❖ Also known as “Partner Dancing” most spectacular events in one of the biggest
❖ DANCE SPORT (or Competitive Dancing) helped collegiate sports events in the country, the UAAP
revive interest in ballroom dancing. (University Athletic Association of the
❖ 19th century - Ballroom dancing became an Philippines.)
integral part of Physical Education in American
public and in private schools. WHAT ARE THE ELEMENTS OF A CHEER DANCE ROUTINE:
_____________________________

1. DANCE TECHNIQUES depending on the

CHEERDANCE
competition requirements, various dance
- Is coined from the words, CHEER and DANCE.
techniques may be used in a cheer dance
- To cheer is to shout out words or phrases that
competition.
may help motivate and boost the morale of a 2. ELEMENTS OF CHEERS
playing team and perform better during a game. - Cheers are coordination of organized
- Dance, on the other hand, is a physical activity words and movements relating to an
where one expresses emotions or gestures while athletic event.
performing bodily movements usually in time
with rhythm. These are made up of hand, arm and body positions.
Cheer dance is relatively new in the field of sports and
dance as it has only emerged during the 1990s as part of ARMS/HAND MOVEMENTS
the cheerleading events. ★ Beginning stance and cheer stance
★ “T” and half “T” positions
❖ Cheerdancing rooted from cheerleading - ★ Clasp, clap, overhead clasp, low clasp
performance of a routine, usually dominated by ★ Touchdown, low touchdown
gymnastic skills such as jumps, tumbling skills, ★ High “V” and low “V”
lifts and tosses combined with shouting of cheers ★ Tabletop and punch, etc.
and yells to lead the crowd to cheer for a certain ★ “L” and diagonal positions
team during a game or sport.
LEGS/FEET POSITIONS
Cheerleading is an event that consists of cheers and ★ Feet Together
organized routines for sports team motivation, audience ★ Feet Apart
entertainment, or competition. ★ Dig (front and side)
★ Hitch, Liberty, and Scale
★ Knees and Hips position

CHEERDANCE BASICS (CHEER SIDE) CHEERDANCE BASICS (GYMNASTIC SIDE)

 ★ Tuck Festival dances draw people's culture by portraying the
★ Star/spread eagle people’s way of life through movements, costumes and
★ Pike implements inherent to their place of origin.
★ Split
★ Hurdle Jump/Hurkie WHY DO FILIPINOS DO FESTIVALS?:
★ Toe Touch Jump ● Filipinos do festivals primarily to celebrate.
_____________________________ ● We celebrate our unity amidst the diversity of
cultures and;
HIP-HOP ● We celebrate our industry bringing about a
bountiful harvest.
Hip-hop is from the African-American group of people who
were looking for a creative outlet to vent their frustrations OTHER BENEFITS FROM DOING FESTIVALS
and disappointments with society. ● Festivals have been a consistent
crowd-producing activity leading to up-liftment
It consists of four fundamental characteristics: of a community’s economy due to its tourism and
1. Rapping vocal element. entertainment value.
2. Disc jockeying means scratching our turntable
record mixing. It attracts foreign and domestic tourists to visit a place
3. Breakdancing, an elaborate social dance form eventually leading to the elevation of the Filipino’s quality
that came from teenage Latina and African life.
American male is the South Bronx of New York
City. FESTIVAL DANCES ARE A REFLECTION OF THE UNITY OF THE
4. Graffiti Art also known as aerosol art. FILIPINO COMMUNITY

Pioneer of street dance in the Philippines:

● Jungee Marcelo NAME PLACE RELIGIOUS MONTH
- A Philippine all star is the first Philippine who won FIGURE
in the World Hip Hop Dance Championship.
Sinulog Festival Cebu City Sto.Nino January

Afrika Bambaataa
Dinagyang Iloilo City Sto. Nino January
● Grandfather of Hip hop
Festival
● Real name is Kevin Donovan
Ati-atihan Kalibo, Aklan Sto. Nino January
Street dance is a Filipinized version of hip hop dance that
was specially used by Filipino dancers. Penafrancia Bicol Virgin Mary Septemb
_____________________________ er

Higantes Festival Angono, Rizal Saint Novemb

FESTIVAL DANCES
Clement er

- Are cultural dances performed to the strong

Longanisa Vigan City, Ilocos Saint Paul January
beats of percussion instruments by a community Festival Sur
of people sharing the same culture usually done
in honor of Patron Saint or in thanksgiving of Kinabayo Dapitan City James the July
bountiful harvest. Festival Great

WHAT IS THE NATURE OF FESTIVAL DANCES: Pintados De Pasi Passi City, Iloilo Sto. Nino March
● Festival dances may be:
Pattaradday Santiago City Senor San May
○ Religious
Tiago
○ Secular or Non-Religious
Sangayaw Tacloban City Sto. Nino July
Festival
Bangus Dagupan, Milkfish April to
BINATBATAN FESTIVAL
Pangasinan Industry May
- A non-religious festival in honor of the
Bambanti Isabela Scarecrow January thank-giving celebration of peoples’ Weaving
Industry held around May in Vigan, Ilocos Sur.
Mammangui Illigan Corn Industry May ____________________________________

Mango Iba, Zambales Mango April PHYSICAL EDUCATION 3

Industry

Physical Fitness Test is a set of measures designed to

Panagbenga Baguio Flower February
determine a student’s level of physical fitness. It is
Industry
intended to test two categories of physical fitness
Ibon Ebon Pampanga Migratory February commonly referred to as “health-related” and
Birds Egg “skill-related”.
Industry
COMPONENTS OF HEALTH RELATED AND SKILL RELATED
Masskara Bacolod City Mask (Sugar October FITNESS
Industry)
HEALTH-RELATED FITNESS:
T’nalak South Cotabato Tinalak Cloth July
Weaving MUSCULAR STRENGTH
- The ability of a muscle or muscle group to exert a
Ammunagan Nueva Vizcaya Tribal May
maximum force against a resistance ONE TIME
Industries
through the full range of motion. Range of
Binatbatan Vigan, Ilocos Sur Weaving May motion (ROM) is the degrees through which a
Industry joint can move.
- The ability of a muscle to exert force for a brief
SOME FAMOUS RELIGIOUS FESTIVALS: period of time.

SINULOG FESTIVAL Best way to improve muscular strength is through

- A Religious Festival in honor of Sto. Nino is held anaerobic exercise (weights)
around January in Cebu City.
MUSCULAR ENDURANCE
DINAGYANG FESTIVAL - The ability of a muscle or muscle group to exert a
- A Religious Festival honor of Sto. Nino is held submaximal force REPEATEDLY over a period of
around January in Iloilo City. time.
- the ability of a muscle or muscle group to repeat
ATI-ATIHAN a movement many times or to hold a particular
- A Religious Festival honor of Sto. Nino is held position for an extended period of time.
around January in Kalibo, Aklan..

Best way to improve muscular endurance is through

SOME FAMOUS SECULAR FESTIVALS:
aerobic activity eg running or weights.

BANGUS FESTIVAL
CARDIOVASCULAR ENDURANCE
- A non-religious festival in honor of the
- The ability of the heart, lungs and blood vessels
thank-giving and bountiful harvest of Bangus
to deliver oxygen to your body tissues to perform
held around April to May in Dagupan,
moderate to high intensity exercise for
Pangasinan.
PROLONGED PERIODS keeping your heart rate in
the heart rate target zone
PANAGBENGA FESTIVAL
- A non-religious festival in honor of the - the ability to work the whole body over a long

thank-giving and bountiful harvest of Flowers period of time.

held around April to May in Baguio City.

 Best way to improve cardiorespiratory endurance is
through continuous aerobic exercise (low to moderate ADJUSTED MAXHR FORMULA = 220 – AGE
activity 60 – 80%).
RPE = given ex: (5 rate of perceived exertion = 50%
Monitoring Heart Rate of an Individual for Appropriate moderate level of
Activity: exertion)

● Heart Rate – is the speed of the heartbeat

Heart Rate Beats/Minute (HRBPM) = MAXHR x
measured by the number of contractions of the
Approximate level of
heart per minute.
Exertion (into two decimal form)
● Rate of Perceived Exertion – it is particularly
exercise testing that is a frequently used AEROBIC VS. ANAEROBIC
quantitative measure of perceived exertion
during physical activity. Aerobic – Aero is Greek prefix for “air”
● Calibration of the RPE – is the actual heart rate - Refers to presence of oxygen
checked (Pulse Rate) - Activities that increase your heart rate for an
● Zone Training – refers to the process of extended period.
exercising in different heart rate zones during - Works the cardiovascular and respiratory
cardiorespiratory training. systems
● Moderate Physical Activity – refers to activities - Also called cardiovascular exercise
equivalent in intensity such as brisk walking or
bicycling. Anaerobic
● Vigorous Physical Activity - produces large - Refers to the absence of oxygen
increases in breathing or heart rate such as - high intensity exercise happens in short bursts,
jogging, aerobic dance or bicycling uphill. often at maximum level of exertion.

How to analyze physiological indicators such as heart rate, HEART RATES

rate of perceived exertion, and pacing associated with
MVPA’s to monitor and/or adjust participation or effort: ● Resting Heart Rate (RHR) is your heart rate when
you are at rest, that is lying down but awake, and
not having recently exerted yourself. Typically
RATE OF PERCEIVED EXERTION APPROXIMATE LEVEL OF between 60-80 bpm.
(RPE) EXERTION ● Maximum Heart Rate (MHR) is the number of
beats per minute of the heart when working at its
1 10% NO EXERTION maximum
○ Calculated as 220 – age = MHR
2 20% VERY VERY WEAK ● Target Heart Rate Zone (THR) is an age specific
heart rate range to be maintained during aerobic
3 30% VERY WEAK
exercise to receive physical benefits
4 40% WEAK
PULSE CHECK:
5 50% MODERATE
Radial Pulse
6 60% SOMETHING STRONG - Place the tips of the middle and index fingers at
the base of the thumb. Press down lightly
7 70% STRONG Carotid Pulse
- Place the tips of the middle and index fingers
8 80% VERY STRONG gently just to side of the throat on the side of the
neck
9 90% VERY VERY STRONG

10 100% MAXIMAL EXERTION

You may take your pulse for six seconds and then add a BMI = Body Mass Index
zero to get the Heart Rate for one minute (6x10 = 60 - It is an indirect measure of body composition
seconds). based on height and weight.
Or for 10 seconds and multiply by 6
Or for 15 seconds and multiply by 4 HEALTH RELATED FITNESS
TARGET HEART RATE ZONE Health related fitness is a lifetime pursuit. It is impossible
Taking your pulse during physical activity allows you to store fitness once it is developed. To develop fitness you
to measure how hard you are exercising. You should should work on ALL 5
exercise to stay within your target heart rate zone.
COMPONENTS:

Basic calculation: ● Muscle strength

● Muscle endurance

220 – age = _____ x 70% to 85% ● Cardiovascular endurance

● Flexibility

Maximum heart rate for a 16 year old is 204 ● Body composition

and the target heart rate zone would be

TRAINING PRINCIPLES
143-173 beats per minute.

Principle of Overload - providing a greater stress, or load,

FLEXIBILITY
on the body than it is normally accustomed to in order to
- Is the ability to move a joint through its complete
increase fitness.
range of motion (ROM).
- the ability to move joints and use muscles
The FITT Principle describes how to safely apply the
through their full range of motion.
principles of overload, change one or more of the following
variables:
Best way to improve flexibility is through stretching
exercises.
● Frequency – how often you work
● Intensity – how hard you work
Types of Stretching:
● Time – how long you work
❖ Static stretching is slow and constant with the
● Type – type of exercise
end position held for 10-30 seconds.
❖ Dynamic stretching uses momentum and active PHYSICAL ACTIVITY
muscular effort are used to stretch and the end RECOMMENDATIONS
position is not held
CDC recommends the following amounts of
BODY COMPOSITION physical activity for adolescents.
- Is the amount of lean body mass (bone, muscle,
organs and body fluids) compared with the - Frequency – daily

amount of body fat. - Intensity – moderate to high

- ADULT MALE: Fitness 14%-17% - Time – 60 minutes

- Type – cardiovascular endurance, muscular
- ADULT FEMALE: Fitness 21%-24%
strength and bone strength

- The ratio between fat, muscle and bone

SKILL RELATED COMPONENTS OF FITNESS
- Different types of physical activity will influence ● Agility
body composition ○ Change direction at speed
○ the ability to change and control the
Some ways to measure body fat: direction and position of the body while
● Hydrostatic weighting maintaining a constant, rapid motion.
● DEXA – Dual-Energy X-Ray Absorptiometry) ● Balance
● Bioelectrical Impedance ○ Maintain stability
● Skin Calipers ○ the ability to control or stabilize the
body when standing still or moving.
 ● Coordination FITT PRINCIPLES IN PERFORMING DANCE
○ Use two or more body parts - Effective training takes time and patience. If you
○ ability to use the senses together with adhere to the proper principles of training, you
body parts during movement. will be able to achieve positive results. This is
● Power because training will improve your performance.
○ Speed x strength You need to have a proper program of exercise
○ the ability to perform with strength at a that involves several principles of training :
rapid pace.
● Reaction Time - Overload, Progression, Recovery,
○ Time to respond to stimulus Reversibility, Specificity, Variation,
○ the amount of time it takes to start a Individualization, and Maintenance.
movement once your senses signal the
need to move HOW WE CAN CONNECT DANCE IN TRAINING PRINCIPLES:
● Speed
○ Fastest time to complete task Intensity: Intensity in dance is the easiest way to identify
○ the ability to cover a distance in a short the Principles of training connected to dance.
amount of time.
____________________________________ Specificity: This is pretty obvious for dancers, and other
athletes as well. You have to make the challenge match
Moderate to Vigorous Physical Activities (MVPAs) what you want to increase / improve. In other words,
you have to train very specifically for what you want.
Moderate physical activities refer to activities that are
equivalent in intensity to brisk walking or bicycling, while Reversibility: This is the “use it or lose it” principle.
vigorous physical activities are those that result in an When we stop working, we quickly lose our conditioning
increase in breathing or heart rate. aspects, we “de-condition”. De-conditioning happens
quickly, and returning gradually to dance after a break with
MVPA refers to moderate to vigorous physical activities. illness / vacation is crucial. In general, however
Physical activity is a core component of a healthy lifestyle, long you are away from dance, it will take you that long
and covers a range from incidental movements (such as to build back up to your previous levels.
walking to get to places) to leisure-time physical activities
such as sports and exercise that range from moderate Variation: This is the principle show performance of
intensity to vigorous intensity. over and over again. In dancing you can perfect your
routine if you continue to practice. This shows the
Vigorous-intensity physical activities refer to those that variation principle which is constant and unchanging
cause large increases in breathing rate and heart rate. For
instance, you will not be able to carry out a conversation The ideas and principles within dance science are
while you are jogging or doing step aerobics, but you are frequently used to support the dancer in a number of
not out of breath. domains; injury prevention, the improvement of training
and performance and the potential for new artistic
Moderate physical activity refers to activities equivalent in
possibilities, to name but a few. The term ‘dance science
intensity to brisk walking or bicycling.
principles’ is commonly used by educators and refers to
physical, psychological, biomechanical and somatic
Vigorous physical activity results in an increase in
principles.
breathing or heart rate, such as dancing or jogging.

In recent years, developments in vocational and

Physical Activity Guidelines recommend that children and
professional dance settings have seen dance science
adolescents participate in at least 60 minutes of MVPA
principles incorporated in the technical and performance
most days of the week, preferably daily, in order to attain
aspects of dance students’ training.
health benefits.
____________________________________

FITT Principle
“To gain health benefits in all 5 components of fitness…..
 F = Frequency ….how often should I work out?”
I = Intensity ….how much effort should I put in?”
T = Time ….how long should my workout be?”
T = Type …what type of exercises should I do?”

muscle Cardiovasc flexibility

strength ular
and endurance
endurance

FREQUENCY 2 – 3 days 5 – 6 days 3 or more

per week per week times/week

INTENSITY Moderate heart rate to the point

weight in target of mild
zone discomfort

TIME 3-4 sets, 20 – 60 to the point

6-15 reps. minutes of mild
discomfort

TYPE major major major

muscle muscles muscle
groups groups groups

How does the FITT principle apply to body composition?

Body composition results largely from physical activity

levels in the other components:
● Cardiovascular exercise expends calories.
● Muscle strength and endurance activities expend
calories and build muscle (MUSCLE BURNS
CALORIES FASTER THAN FAT!)
● Flexibility exercises allow the body to better
tolerate the other exercises.
● DON’T FORGET ABOUT PROPER NUTRITION!!!!

TRAINING PRINCIPLES:

OVERLOAD – you must apply stress beyond what your

body is accustomed to

PROGRESSION – the overload must continue after the body

adapts to the previous stress

SPECIFICITY - to obtain a particular goal you must train

those muscles with a specific method