DANCING AS STRESS MANAGEMENT
BRIEF INTRODUCTION
Stress is sometimes or most of the time is inevitable. We tend to ignore the stress that we feel
but it went to cause much more stress. We live in a world with a busy life. That’s why we encounter so
much of stress in a day to day of living. It is important to know on how to cope up with this stress in a
most managing way. We can do a lot of things to relieve stress, and one of which is through dance.
Dance can be a form of stress management.
We have different ways on how to relieve stress. Activities in relieving one’s stress may vary on
how we look at stress. Managing one’s stress can be done through dancing. Dancing is a great way of
releasing our tensions in our body that leads also in relieving stress.
Dancing as Stress Management
Dance can be used in so many ways. One of the functions of a dance is to relieve stress. In able
for us to avoid chronic illness or diseases, we opted to seek activities that may help us to have a healthy
living. Avoiding stress can make our life easy and much more fun. Through dancing we lead to a healthy
lifestyle.
Dance is purposeful. It plays a vital role for self-expression and has been part of rituals and
religious gatherings. It is also part of our culture and traditions throughout the years. It was passed in to
one generation into another generation. Its functions become so wide that it can even help in our daily
life.
How far can dance go in terms of relieving stress? Dance is a form of exercise. It provides proper
body coordination, mobility and reduces tension in the body. It calms our mind and releases toxins in
our body.
3 Ways Dancing Relieves Stress
There is a reason why Kevin Bacon slides, jumps and chassés across an empty warehouse. To
relieve his teenage drama and stress! All of his classmates, getting the chance to dance for the first time
at their prom, looked more like freed prisoners than teenagers filled with angst. Why? They were
relieving their stress through dancing! What is it about dancing that makes us all feel so free and
relieved of our everyday stresses?
1. WHEN THE BODY FEELS GOOD, THE MIND DOES, TOO!
The scientific reason for why dance has the ability to act as a stress reliever stems from
the idea that when the body feels good, the mind does, too. Any type of physical activity
releases neurotransmitters and endorphins which serve to alleviate stress. Neurotransmitters
are chemicals within the brain that help communicate messages throughout the body.
Endorphins are the body’s natural painkiller to reduce stress and improve the mind’s perception
of the world. Thus, after a good workout the endorphins cause the body to feel calm and
optimistic. The endorphins also aid in improving the quality of sleep, so that a few sleepless
nights due to stress can be avoided after dancing!
2. DANCE OFFERS A CREATIVE OUTLET FOR PEOPLE TO EXPRESS THEIR PERSONALITIES IN A SAFE
ENVIRONMENT
Your work environment isn’t always to best place to express who you really are. More
often than not, you need to be a more buttoned up version of yourself and hide much of your
inner self. Dancing offers an outlet for people to express who they are––through music,
movement or even costumes! Dancing helps you connect to who you really are. Leave that suit
or pencil skirt at the office and trade it in for sparkles and spandex!
3. DANCING IMPROVES YOUR PHYSICAL HEALTH
From weight loss, to increased flexibility, stronger bones and building muscle tone,
dancing is a total body workout. Dancing can be a way to stay fit for people of all ages, shapes
and sizes. It has a wide range of physical and mental benefits including:
1. Improved condition of your heart and lungs
2. Increased muscular strength, endurance and motor fitness
3. Increased aerobic fitness
4. Improved muscle tone and strength
5. Weight management
6. Stronger bones and reduced risk of osteoporosis
7. Better coordination, agility and flexibility
8. Improved balance and spatial awareness
9. Increased physical confidence
10. Improved mental functioning
11. Improved general and psychological well being
12. Greater self-confidence and self-esteem
13. Better social skills.
FITT PRINCIPLE
BRIEF INTRODUCTION
The FITT Principle (or formula) is a great way of monitoring your exercise program. The
acronym FITT outlines the key components, or training guidelines, for an effective exercise
program, and the initials F, I, T, T, stand for: Frequency, Intensity, Time and Type.
Frequency: refers to the frequency of exercise undertaken or how often you exercise.
Intensity: refers to the intensity of exercise undertaken or how hard you exercise.
Time: refers to the time you spend exercising or how long you exercise for.
Type: refers to the type of exercise undertaken or what kind of exercise you do.
Let’s take a look at each of the components in a little more detail.
Frequency
• Frequency is a key component of the FITT Principle. Remember that it’s important to know
why you’re exercising and what you want to achieve before rushing into any exercise program.
Intensity
• This is an extremely important aspect of the FITT Principle and is probably the hardest factor
to monitor. The best way to gauge the intensity of your exercise is to monitor your heart rate.
Time
• The time you spend exercising is also an important part of the FITT Principle. The time
dedicated to exercise usually depends on the type of exercise undertaken. Type • The type of exercise
you choose will have a big effect on the results you achieve. That’s why it’s important to know what you
want to gain from your efforts.
FITT for Cardio and Weight Loss
• The FITT Principle is most commonly used for cardiovascular (aerobic) training and weight loss,
although it’s also commonly used as part of strength training recommendations (see below). The
standard recommendation for cardio training is as follows.
• Frequency – 5 to 6 times per week.
• Intensity – Easy to moderate, or about 60-75% of your maximum heart rate.
• Time – Anywhere from 30 to 60 minutes or more.
• Type – Any exercise you can do continually, like running, walking, cycling, swimming, rowing,
stair-climber, elliptical trainer, etc.
FITT for Strength
• When the FITT Principle is used as part of strength training, the standard recommendations
are as follows.
• Frequency – 2 to 3 times per week, but NOT on consecutive days (leave 1 or 2 days rest
between each strength session).
• Intensity – The intensity of your strength training depends on the amount of weight lifted and
the sets and reps you do. Basically, the heavier the weight, the less sets and reps, while the lighter the
weight, the more sets and reps you can do.
• Time – The time you spend doing strength training will depend on the intensity of the
workout. If the intensity is extremely high, then reduce the time spent doing strength training or include
extra rest. If the intensity is low, the time spent doing strength training can be a lot longer. •
Type – The best types of strength training exercises include free weights, machine weights,
hydraulic weight machines, resistance bands and bodyweight exercises like push-ups, chin-ups and dips,
etc.
FITT for Stretching
• Let’s take a look at how the FITT Principle can be applied to stretching as it relates to
improving flexibility and range of motion. Remember, stretching can be used for other activities like
warming up and cooling down, but for the purpose of this article let’s stick with stretching for improving
flexibility.
• Frequency – 5 to 7 times per week. Unlike other types of exercises, like cardio and strength
training, stretching (when done properly) is very relaxing and therapeutic, and will help you recover
from your other activities. So feel free to add stretching to your exercise program every day.
• Intensity – Slow, easy and relaxed. When the goal is to improve flexibility and range of motion
you should do your stretching at a low intensity. Move into the stretch position and as soon as you feel
deep tension within the muscle group, stop there. If it’s hurting or painful, you’ve gone too far. On a
scale of 1 to 10 aim for a tension of about 6 or 7 out of 10.
• Time – Anywhere from 15 to 60 minutes, and hold each stretch for 40 to 60 seconds.
• Type – Static, Passive and PNF. For improving range of motion and creating permanent
changes in your flexibility the best types of stretching to use are long-hold static stretching, passive (or
assisted) stretching and PNF stretching.
FOLKDANCE
BRIEF INTRODUCTION
With each passing year, customs and beliefs of groups of people get built little by little, slowly
with time forming into traditions. Folk dances represent one of the strongest ways these (sometimes
truly ancient) traditions of countries and regions can be showcased to the public. Even though many
traditional dances bear the name of an ethnic dance, not all of them remained folk dances, but all of
them try to emphasize the cultural roots of the particular dance. Some of them morphed over time into
religious dances, and as such, they are not primarily used to showcase tradition but to enhance religious
ceremonies and beliefs. Such dances are often called religious or ritual dances.
Dance or dancing is said to be a stress reliever, it is also a form of exercise that will help boost
the immune system through cardio exercises in a form of zumba, hiphop aero and dance aerobics. Many
of this dance comes in different forms and nature and one of these is the Ethnic or Folk dance. In this
module, you will learn one dance offered in K-12 Curriculum in HOPE 3, which is the Folk Dance.
A. Ethnic / Folk Dance Defined A folk dance is a dance developed by people that reflect the life
of the people of a certain country or region. Not all ethnic dances are folk dances. For example, ritual
dances or dances of ritual origin are not considered to be folk dances. Ritual dances are usually called
"Religious dances" because of their purpose. The terms "ethnic" and "traditional" are used when it is
required to emphasize the cultural roots of the dance. In this sense, nearly all folk dances are ethnic
ones
B. Philippine Folk Dance The history of Philippine folk dancing incorporates influences from
immigrants and conquerors while at the same time maintaining distinctly Filipino roots. Philippine folk
dancing is a true reflection of daily life in past centuries while enchanting modern audiences at the same
time.
Classification of Philippine Folk Dance
Nature Meaning Examples
Occupational Dances depict actions of a particular Planting, Punding
occupation
Religious /Ceremonials associated with religion, vows Dugsu, Sua-sua
and ceremonies
Comic Dances depict funny movements for Kinotan, Makonggo
entertainment
Game Dances done with play elements Lubi-lubi, Pavo
Wedding Dances performed during wedding Panasahan
feasts
Courtship Dances depict the art of courtship Hele-hele, Tadek, Pantomina
Festival Dances suitable for special occasions Pandanggo, Habanera
War Dances show imagery combat Sagayan, Palu-palo
LAPAY BANTIGUE
Folk Dance Title: Lapay Bantigue
Meaning: Seagulls of Bantigue Island, Masbate
Dance Culture: Coastal Christians
Place of Origin: Bantigue Island, Masbate
Ethnolinguistic Group: Masbateno
Classification: Comic, Mimetic (fowl)
Background / Context:
Like many small islands, Bantigue of Masbate rely on the sea to supply fish to great parts of the
Bicol region. Each dawn, Bantigue village awaits the arrival of boats with their catch. Gathered on the
beach with the people are thousands of lapay or seagulls, flying overhead or moving around the sand
and seashore. To while away their time, people turn their attention to the lapay, shooing them or
imitating their flight, swoops, dives and glides. This playful frolicking started the first steps of an
unrehearsed dance. Music was brought in later to lend order and form. It did not take long before
couples competed in show-offs lapay antics, the very core of what lapay is today.
Costume:
Female Top (Baro) and Skirt (Saya) Overskirt (Tapis)
Male - Top (Camisa de Chino) - Pants (Colored peasant pants, rolled up just below the knee)
Footwear – Barefoot Lapay Bantigue
Dance Competencies:
1st Step: LUPAD
Flutter your arms gracefully and step sideways for 16 counts. After this, face your
partner and do this step again for 16 counts.
2nd Step: KUMINTANG
Raise your right arm and do a horizontal thumbs up. Rotate your hand and wrist four
counts clockwise, and another four counts counter-clockwise. While doing this, your partner will
go around you while doing the “Lupad” step. After completing each of the four counts, you and
your partner will change positions, meaning, your partner will do the Kumintang and you will
dance around him.
3rd Step: STEP TUKA
While facing your partner, place the back of your palm on your forehead and do a
pecking motion with your back bent. Do this for 8 counts. Then, while still doing this step, go
opposite ways eg. you going to the front and your partner going to the back. Do this for four
times.
4th Step
You and your partner should bend and face opposite directions while stomping for eight
counts then raise your arms while twirling to face your partner. Do this for four times.
5th Step
Move your arms in front of you up and down for 16 counts. Then, jump lightly in front of
your partner and move your arms up and down in synchronization. Do this for 16 counts too.
6th Step: LUPAD
Again, flutter your arms gracefully and step sideways for 16 counts. After this, face your
partner and do this step again for 16 counts. Pose for your final position right after.
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 Cheerdancing 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 crowd 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.
