PE 3 Final Examination – REVIEWER
stringent rules, and are sometimes formed spontaneously
Dance is an expression of the body, following rhythmic patterns and is
accompanied by music. From the primitive man expressing emotions
in such events as birth, death, marriage, war, among other things,
dance has evolved to modern forms of social dancing.
Dance, the movement of the body in a rhythmic way, usually to music
and within a given space, for the purpose of expressing an idea or
emotion, releasing energy, or simply taking delight in the movement
itself.
Different forms of dance:
1. Traditional Dances- are dances of indigenous communities
that show cultural traits of people in specific time and place.
Traditional dancing is generally more of a social activity rather
than competitive, but it is normally choreographed. Depending
on the dance type itself, Traditional dancing can be either
partnered or solo, and are mainly danced in formation.
2. Ethnic Dances- In describing many dances, reference is
often made to their ethnic, rather than their tribal, origins. An
ethnic dance is simply a dance that is characteristic of a
particular cultural group.
2 Major Categories of Ethnic Dance
 Non-Christian Filipinos
 Christian and the lowland Filipinos
3. Folk Dances- form of dance developed by a group of people
that reflects the traditional life of the people of a certain
country or region. Folk dancing originated in the 18th century
to distinguish dance forms of common people from those of the
upper classes.
Folk dances, unlike most other dance forms, tend to have no
among groups of people.
The steps of folk dances are passed through generations, rarely
being changed. Folk dancing is usually associated with social
activities, although some folk dances are performed
competitively.
4. Modern and Contemporary- Modern dance is a
development that is less formal than the classical ballet.
Contemporary dance incorporates the strong legwork and
balance of ballet and the trunk movement of modern dance.
5. Ballroom dances- Ballroom dancing is a couples dance
where couples move to the music using step-patterns and
rhythms that match the character of a given song. Ballroom
dances comprise of a number of different dances.
Two Main Styles Of Ballroom Dancing
 Standard -Waltz, Tango, Viennese Waltz,
Foxtrot, Quickstep
 Latin -Cha Cha, Samba, Rumba, Paso Doble,
Jive
6. Cheer dance- Combination of cheering and dancing.
Components include the mandatory cheer as well as a number
of gymnastics or acrobatic moves. The purpose of cheer dance
is usually to motive sports teams, entertain audiences, or the
actual competition.
7. Hip-Hop/Street Dance- Hip hop or street dance has its roots
traced to New York, from the African American and Latino
American communities. The first dance associated with hip-
hop was breakdancing. While breakdancing consists
 primarily of moves executed close to the ground, the
majority of hip-hop moves are performed standing up.
8. Festival Dance- are cultural dances performed to the strong
beats of percussion instruments by a community of people
sharing the same culture usually done in honor of a Patron
Saint or in thanksgiving of a bountiful harvest. Festival dances
may be religious or secular in nature. But the best thing about
festivals is that they add to the merry-making and festivities
where they are celebrated, the reason why they are called
festival dances after all. Festival dances draw the people’s
culture by portraying the people’s ways of life through
movements, costumes and implements inherent to their place
of origin.
Optimization of Energy Systems
The body needs energy to function, even during sleep and rest.
During exercise, energy must be produced at a faster rate as compared
to its resting state. With different forms of activity muscles are used,
and the heart compensates by beating faster to deliver oxygen to the
whole body. For all these functions, energy is needed. Energy comes
from what we eat, which are in the forms of:
1. Carbohydrates
2. Fat
3. Protein
The ATP Cycle
When carbohydrates, fats, and proteins are broken down, they
produce a substance called adenosine triphosphate (ATP). ATP is
the energy fuel of the body in that all functions of the body such as
manufacture and repair of tissue, production of hormones, digestion,
and transmission of nerve impulses, among others. ATP is made up of
adenosine and three phosphate groups. As the three phosphate are in a
special high-energy bond, breaking of one of phosphate bonds results
in energy.
The Phosphocreatine Energy System
This system is used for instantaneous activity lasting several
seconds. In this system, fuel called creatine phosphate is used to
make ATP. Only in limited amounts, when creatine phosphate is
broken down, the energy from this process is immediately used to
reproduce ATP.
The Lactic Acid Energy System
When glycogen is used without oxygen to produce ATP, this is
called the lactic acid system. The muscles have glycogen stores in
small amounts, and this is broken down to a substance known as
pyruvate and then to ATP, leaving a by-product called lactic acid. An
excess lactic acid leads to muscular fatigue. The lactic acid system can
sustain quick bursts of high intensity workout
The Aerobic Energy System
The aerobic energy system makes use of oxygen with glucose,
fatty acids, and even amino acids to produce energy. The process of
energy production occurs in the mitochondria, which is inside the
muscles cells, therefore the mitochondria is dubbed the “powerhouse”
of the cell.
Health-Related Fitness (HRF)
Health-related fitness is composed of these components:
1. Body Composition
 Known as body fat percent refers to the ratio between If we have good cardio-respiratory fitness, then our health is also good
lean body mass and fat body mass. The traditional method of as it helps with:
measuring body fat is through the skinfold measurements. The
 Fat metabolism
combination of all of the tissues that make up the body such as bones
 Improved delivery of Oxygen
muscle, organs and body fat.  Faster removal of waste products
 Decreased levels of stress
The amount of fat we carry varies from person to person and healthy
averages vary with gender and age. A healthy amount of fat for a man
4. Muscular Strength
is between 15&18% and for women is higher at 20-25%. It is
important to maintain a healthy percentage of body fat because: Muscular strength is vitally important, not only in sports but in
day-to-day life. We need to be strong to perform certain tasks, such as
 Excess body fat can contribute to developing a number of health lifting heavy bags or using our legs to stand up from a chair. Strength
problems such as heart disease and diabetes is defined as the ability of a muscle to exert a force to overcome a
 Places strain on the joints, muscles and bones, increasing the risk resistance.
of injury
Strength is important for our health as it enables us to:
2. Muscular Endurance
 Avoid injuries
Muscular endurance, unlike strength, is the ability of a  Maintain good posture
muscle to make repeated contractions over a period of time. This is  Remain independent (in older age)
used in day-to-day life in activities such as climbing stairs, digging the
garden and cleaning. Muscular endurance is also important in sports,
such as football (repeated running and kicking), tennis (repeated
swinging of the arm to hit the ball) and swimming (repeating the
stroke).
3. Cardio-Respiratory Endurance
This is also sometimes known as stamina and is the
ability of your body to continuously provide enough energy to sustain
submaximal levels of exercise. To do this the circulatory and
respiratory systems must work together efficiently to provide the
working muscles with enough Oxygen to enable aerobic metabolism.
This type of fitness has enormous benefits to our lifestyle as it allows
us to be active throughout the day, for example walking to the shops,
climbing stairs or running to catch a bus. It also allows us to get
involved in sports and leisure pursuits.