Unit 4: Other Dance Forms - People have different patterns of body fat distribution,

and these patterns correspond to different risk levels for

(Cheerdance and Contemporary dance)
disease.

- The location of body fat accumulation influences a

I. Introduction
person’s health risk.

- The risk is lower for those who have fat distributed

- In today’s world dominated by computers, a great deal
more around the hips and thighs (called gynoid obesity
of change has happened that have taken away the very
and commonly referred to as a pear-shaped physique)
essence of our physicality as human beings.
than for those who carry fat on the trunk or abdominal
- Increased weight gain has led leading to obesity, area (called android obesity, commonly called an apple-
development of heart diseases, diabetes, and certain shaped physique).
types of cancer just some of the eventual disadvantages
Physical activity
of physical inactivity.
- refers to bodily movement produced by skeletal
- This is the very reason why you will be introduced to
muscles.
cheer dancing and contemporary dancing as means to
achieve healthy living. - It requires energy expenditure and produces
progressive health benefits.
- It is fitting and timely that these lessons are included in
your studies so that as early as now, before you enter - Physical activity typically requires only low to moderate
the work force, you will be able to make informed intensity effort.
decisions regarding your lifestyle choices and practices
that will help you become a fit, healthy and productive Examples of physical activity include walking to and
member of society. from work, taking the stairs instead of elevators and
escalators, and gardening, doing household chores,
 Weight management is a struggle for many dancing and washing the car by hand.
Filipinos, but controlling body weight has many
benefits. Exercise

Filipinos, nowadays, have adopted the Western culture - is a type of physical activity that requires planned,
of excessive intake of unhealthy, high-calorie food structured, and repetitive bodily movement to improve
coupled with physical inactivity which often results in a or maintain one or more components of physical fitness.
society called “obesiogenic” (a tendency to have a fat - Examples of exercise are walking, running, cycling,
citizenry). aerobics, swimming, and strength training.
- This transformation towards over fatness does not - Exercise is an activity that requires a vigorous and
occur overnight. The number of overweight and obese intense effort.
Filipinos has already grown, according to the National
Nutrition and Health Survey by the FNRI (Food and PHYSICAL ACTIVITY AND ACTIVE RECREATION
Nutrition Research In statute) and DOST (Department of Leisure is an unobligated time wherein you are free
Science and Technology) from any pressing concern in studies and/or work.
- being obese and overweight increases the risk of Recreation may be classified into two; active and
developing health problems/diseases. passive.
OBESE Passive recreational activities - are those which you
- if you weigh a lot more than what is expected. spend your leisure without exerting much of your
physical prowess such as playing board and card games,
OVERWIEGHT listening to music, reading, watching TV and surfing the
- if you weigh more than your height. internet or playing computer games.

BODY MASS INDEX (BMI) Active recreational activities - are those that require
deliberate physical efforts which may range from light
- commonly used because it is very easy to measure and to vigorous intensities. These include walking, jogging,
it also correlates strongly with the percentage of body taking the stairs, gardening, doing household chores,
fats. playing sports, swimming, dancing, and even hiking or
mountaineering.
- is used to classify people into four subclasses:
underweight, normal, overweight, and obese. - In the absence of a planned exercise program, doing
active recreational activities may help you break the
Waist Circumference
monotony of a toxic desk work, mind-boggling academic
problems and brain-squeezing assignments and research - Symptoms of a strain include pain, muscle spasm and
papers required in your classes. loss of strength.

- Active recreational activities provide not just an 3. KNEE INJURIES

opportunity for you to enjoy life but an avenue to
- injuries include bone bruises or damage to the cartilage
enhance your fitness.
or ligaments.
- They are not suggested to take the place of the
- Major injuries are common to the Anterior Cruciate
academic challenges in school but are recommended to
Ligament (ACL), Meniscus injuries, Posterior Cruciate
balance or neutralize the adverse effects of a sedentary
Ligament (Pcl), Medial Collateral Ligament (MCL) and
lifestyle among students.
the Lateral Collateral Ligament (LCL).
- The earlier you make active recreation a fitness habit,
- Knee injuries can result from a blow to or twist to the
the more chances you will have to maintain or improve
knee, from improper landing after a jump or from
your health and well-being.
running too hard, too much or without proper warm up.
- Children and adolescents should do one hour (60
4. FRACTURES
minutes) or more of physical activity everyday.
- A fracture is a break in the bone that can occur from
- The one hour or more a day should be either
either a quick, one-time injury to the bone (acute
moderate- or vigorous- intensity aerobic physical
fracture) or from repeated stress to the bone over time
activity.
(stress fracture).
- Developing the habit of engaging in physical activities
5. DISLOCATIONS
which may come in the form of active recreation will
eventually reduce risk of hypokenetic diseases. - When two bones that come together to form a joint
become separated, the joint is described as being
- The term “hypo” means low or little and “kenetic”
dislocated.
implies motion.
Symptoms of Mentioned Injuries:
- These hypokenetic diseases include hypertension,
heart diseases, chronic low back pain, and obesity.  pain
- Lack of physical activity is a fact of modern life that  swelling
most people can no longer avoid, even for students like
you.  bruising

- To enjoy modern-day conveniences and live life to its  difficult and painful movement deformity
fullest, however, you have to make a personalized  a pop, snap or tear is sometimes felt or heard
lifetime exercise program a part of daily living. when the injury occurs
- This challenge can be addressed by actively engaging in
active recreation, making it a habit of both body and
First Aid Techniques to Injuries During Recreation
mind.

COMMON INJURIES INVOLVED IN RECREATION:

- These acronyms shall be remembered when applying
1. SPRAINS first aid to injuries during the conduct of recreational
- is a stretch or tear of a ligament, the band of activities: PRICED and HARM.
connective tissues that joins the end of one bone with
another.
P (protection) – remove additional risk or danger .
- Sprains are caused by trauma such as a fall or a blow to
the body that knocks a joint out of position and, in the R ( rest) – stop moving the injured area
worst case, ruptures the supporting ligaments. I (ice) – apply ice to the injured area (for 20 mins.)
- Sprains can range from first degree (minor) to third C (compression) – apply compression bandage
degree (the worst). Areas of the body most vulnerable to
sprains are the ankles, knees and wrists. E (elevation) – raise the injured area above heart level

2. STRAINS D (diagnosis) – evaluated by health-care professionals

- is a twist, pull or tear of a muscle or tendon - a cord of

tissue connecting muscle to bone.
In the first few days of an injury, remember to avoid
- It is an acute, non-contact injury that results from HARM:
overstretching or over-contraction.
  Do not give the person anything to eat or drink
in case surgery is needed.
H (heat) – any kind of heat will speed up the circulation
resulting in more swelling See a Doctor if:

A (alcohol) – it can increase swelling  You suspect a fracture or dislocation or if you

are unsure of the severity of a sprain or strain.
R (running) – it can increase damage/increase blood flow
 You cannot straighten the affected joint or bear
M (massage) – increase swelling and bleeding of the weight on it, or if a joint feels unstable.
tissue  The skin over the injury area is broken
 The limb below the injury feels numb or tingling,
First Aid for Sprains and Strains or is white, pale or blue in color, or feels colder
- Minor sprains and strains can be treated at home using compared to the other healthy limb.
these measures.  The ligaments of the knee are injured.
 You injure an area that has been injured several
- Start treatment as soon as possible to reduce swelling times before.
and speed up recovery.  Pain is severe or lasts longer than 24 hours, or if
- The less swelling, the more blood can get to the swelling does not subside within 48 hours.
injured part to start the repair process.  A sprain or strain does not improve after five to
seve n days.
 Apply the PRICED method.  Signs of infection develop.
 Do not apply heat during the first two days as CHEERDANCE
this will only increase swelling.
- is coined from the words, cheer and dance.
 Use paracetamol for the first day of the injury,
since it will reduce pain without increasing bleeding. To cheer- is to shout out words or phrases that may help
Thereafter, ibuprofen (or other non-steroidal anti- motivate and boost the morale of a playing team and
inflammatory) or aspirin is a good choice. Don’t give perform better during a game.
aspirin to a child younger than 16 years. Dance, on the other hand, - is a physical activity where
 Arnica oil works well to reduce swelling. one expresses emotions or gestures while performing
bodily movements usually in time with rhythm.
 Remove rings immediately if the injury is to the
hand or fingers. ** Cheerdancing rooted from cheerleading.

 After 48 hours, start moving the limb gently, but Cheerleading is the performance of a routine, usually
only enough so as not to cause pain. dominated by gymnastic skills such as jumps, tumbling
skills, lifts and tosses combined with shouting of cheers
 Gradually increase the range of movement – let and yells to lead the crowd to cheer for a certain team
pain be your guide. during a game or sport.
- Strains usually heal in about a week. - It originated in the United States.
- Sprains may take up to three weeks to heal, depending - Due to Filipinos’ love for dancing, they added more
on the degree of sprain or strain. dance routines to their cheers and came up with the
term cheerdance - wherein it is a routine composed of
First Aid for Fractures:
yells and cheers, gymnastic skills (pyramids and tosses,
 Apply the PRICED method. stunts, tumbling skills, arm and hand positions and
 Keep the limb in the position you found it and jumps), and dance (fusion of different dance genres).
place soft padding around the broken bones.
Splint the injury with something rigid, such as
rolled up newspaper or magazines, to prevent ESSENTIALS OF CHEERDANCING
the bones from shifting. Do not move the
broken bones. Splints must be long enough to Arms/hand movements
extend beyond joints above and below the • Beginning stance and cheer stance
fracture. • “T” and half “T” positions
 If there is an open fracture, cover it with a clean • Clasp, clap, overhead clasp, low clasp
gauze pad. Apply pressure to control bleeding. • Touchdown, low touchdown
Do not try to push the bone back into the • High “V” and low “V”
wound and do not attempt to clean it. • Tabletop and punch, etc.
 Get medical attention immediately. Fractures of • “L” and diagonal positions
the femur and pelvis may cause severe internal
bleeding.
Legs/feet positions
- Too often, people associate nutrition with diet and with
• Feet Together restriction and unappealing options (note that the word
• Feet Apart diet, simply refers to what you eat, not a particular
• Dig (front and side) weight loss plan).
• Hitch, Liberty, and Scale
• Lunge (front and side) - By providing your body with needed calories and
• Knees and Hips positions nutrients, you will fully fuel your body for physical
activity and exercise, even for cheer dancing, if you are
so inclined.
- Just as a car needs quality fuel to run smoothly, your
CHEERDANCE BASICS (Gymnastic Side) body needs a balance of nutrients for optimal function.

1. Jumps Determining Nutrient Needs

• Tuck
• Star - Nutrients include carbohydrates, proteins, fats,
• Pike vitamins, minerals, and water. The first three:
• Split carbohydrates, protein and fats – are found in larger
• Hurdle Jump/Hurkie (“macro”) quantities in the body and thus referred to as
• Toe Touch Jump macronutrients.
- Vitamins and minerals which are found in smaller
2. Tumbling skills (“micro”) amounts are referred to as micronutrients.
• Forward Rolls and Backward Rolls
• Forward Backward Handspring Macronutrients
• Cartwheel and aereal cartwheel
• Head and handstand - Macronutrients include carbohydrates, proteins and
• Round-off fats.
• Forward and backward saltos (optional - Carbohydrates and fats provide energy for daily
activities and during exercise, recreational activity,
3. Pyramids sports training and even in cheerdancing.
Composition: Flyer Base Spotter - Proteins on the other hand provide both energy and
Levels: raw materials for recovery and repair.
 One-and-a-half high - All these three nutrient groups provide slightly different
 two-high numbers of calories per gram, as follows:
 two-and-a-half high Carbohydrates provide about 4 calories per gram
Proteins provide about 4 calories per gram
4. Steps in Executing a Pyramid: Fats provide about 9 calories per gram
 Setting up (Preparing to lift)
 Load (Actual lift) CARBOHYDRATES
 Hit (Striking for a final pause)
 Dismount (To move down by the flyer) - Although some diets (e.g., Atkins diet) seem to suggest
that carbohydrates are the villain when it comes to
CHEERDANCE BASICS (Dance Side) weight management, carbohydrates are actually vital
for optimal functioning of your body.
Hip Hop Basics
Bounce (Downrock) - For example, your brain and central nervous system
Groove (Toprock) rely on blood glucose (sugar) for energy which
Power moves: • Pump • Lock • Point • Curl Freezes carbohydrates provide.

Jazz/Classical Dance Basics: - Without sufficient carbohydrates in your diet, you will
 Tendu (point) not be able to fully enjoy a vigorous workout or
 Pliē (knees slightly bent) cheerdancing activity because your body will not have
 Grand Plie (full knees bent) the fuel it needs to perform efficiently.
 Relevē (heels raised)
 Piquē (Raising a knee) - Carbohydrates exist in the form of sugars, starches,
 Battement (Kicks) and fiber.
 Ball Change and Chassē
 Piroutte and Chainē (Turns) - Sugars are naturally found in items such as fruits and
milk products.
NUTRITION FOR BETTER HEALTH AND FITNESS
- Focusing on fruits, vegetables, and whole grain
- Eating well, in combination with participating in a products maximizes the health benefits of
regular exercise program, is a positive step you can take carbohydrates.
to prevent and even reverse some diseases.
- The third part of carbohydrates – fiber - includes parts
of food that the body cannot break down and absorb. - Many have antioxidants, or cell-protecting functions (e.
g. vitamins A, C, and E; copper; iron; selenium; and zinc).
- Sources of fiber include vegetables, fruits, and whole
grains. - It is important to consume DRI (Dietary Reference In
takes)) amounts for vitamins and minerals (or at least
- Consuming higher-fiber food promotes greater feelings obtain 70% of the DRI) to maintain overall health.
of fullness as well as bowel health.
- Higher-fiber diets have been found to reduce the risk Examples: (VITAMINS)
of diabetes, colon cancer, and obesity.
PROTEINS 1. THIAMIN (VIT B1)
- Proteins are made of small units called amino acids, - bread , meat, fish, pork, soybeans.
which are considered the building blocks of the body. 2. RIBOFLAVIN (VIT B2)
- meat, eggs, nuts, milk, green leafy vegetables.
- Proteins promote muscle growth and are required for 3. NIACIN ( VIT B3)
many body functions including assistance with chemical - Poultry, dairy products, fish, meat, egg.
reactions and hormones. 4. PANTOTHENIC ACID (VIT B5)
- broccoli, lean meat, milk.
FATS 5. BIOTIN
- Fats, also called lipids, are provided in the diet from - Eggs, fish, legumes.
such sources like animal protein, butter, oils, nuts, and 6. VIT B6
many refined products. - Beans, nuts, cereals, bread
7. FOLATE
- lipids are the main component of each cell in your - Citrus fruits, whole grains, beans
body. 8. VIT B12
- shellfish, egg, milk products
- fat is the major source of energy, especially when you 9. VIT C
are at rest or performing low to moderate intensity - tomatoes, citrus fruits, red and green pepper
physical activity. 10. VIT A
- cheese, egg, milk, orange
- Excessive consumption of fat is unhealthy, but 11. VIT D
concerns also arise when fat intake is too low. - skin exposure to sunlight, fish, fortified milk
12. VIT E
- Fats are present in a number of forms, including - seeds, vegetable oils
saturated fats, monounsaturated fats, and 13. VIT K
polyunsaturated fats. - dark colored berries, green vegatables

- Transfat are naturally found in some animal products Examples : (MINERALS)

(mainly meat and dairy products).
1. CALCIUM
- transfat include animal products, margarine, and snack - milk, cheese, yogurt
foods. 2. IRON
- dried beans, egg, salmon
- Saturated fats are found in products such as butter, 3. ZINC
cheese, meat, palm oil, and whole milk. - beef, pork, peanuts, butter
4. CHROMIUM
- Monosaturated fats, such as olive oil, canola oil, - beer, bananas, spinach, apples
avocado, walnuts, and flaxseeds, have been shown to 5. MAGNESIUM
be protective against many diseases including Type 2 - soy products, whole grains, green vegetables
diabetes. 6. SELENIUM
- fish, shellfish, eggs, chicken, liver
- Some of the food groups that contribute heavily to 7. COPPER
saturated fat intake are cheese, beef, milk products, - oyster, potatoes, nuts
frozen desserts, snack food (e. g. cookies, cakes, 8. IODINE
doughnuts, and potato chips), butter, salad dressings, - iodized salt, seafoods
and eggs. 9. PHOSPORUS
- milk and milk products
Micronutrients
WATER
- includes vitamins and minerals.
- Water is a required nutrient for all human beings.
- Minerals and vitamins, although part of energy-yielding
components in your body, cannot provide energy - Water is important for hydration, however, it may be
directly. valuable for disease prevention as well.
 - Negative EB occurs when you expend more calories
For example, researchers have found a relationship than you consume, resulting in weight loss.
between water intake and reduction of gallstones and
kidney stones as well as between water intake and - Neutral EB occurs when the amount of calories you
colon cancer. Similarly, maintaining a sufficient intake of consume equals the amount that you expend.
water while flying may help reduce the risk of blood
clots. Estimating Calorie Needs

- With respect to physical activity, water is important for - Probably the first question that comes to mind when
hydration. When you are active, you need to remain in a contemplating your own body weight is How many
euhydrated (balanced) estate. calories do I need?
- The DRI (Daily Recommended Intake) of water is 2.7
liters (90 oz.) per day for women and 3.7 liters (125 oz.) - There are sophisticated laboratory techniques to
for men. estimate this, but these tests are not practical for most
people.
- Water balance means that you are replacing the fluid
you lose through sweating and urine production. Gaining Weight

- Hydration does not just occur from drinking water. - Some people have a difficult time gaining weight.
Water can be gained from food, which makes up about
20% of total water intake, and as well as other - This can be a result of a higher-than-normal basal
beverages. metabolic rate or higher physical activity level.

- Thus, although water is an excellent source of fluid, - When weight gain is a goal, the focus is on gaining
other beverages, such as tea, milk, coffee and 100% muscle and not fat weight.
juice, can also fulfill your fluid needs.
- To do this in a healthy way, you should consume more
- Sweating during exercise is one way in which the body meals with healthy snacks. For example, in addition to
tries to cool you. three main meals, consume three snacks per day.

- Sweat is composed of water as well as other Losing weight

substances such as electrolytes (sodium, potassium, and
chloride). - Weight loss is a more common goal than weight gain.

- The amount of electrolytes in sweat varies among - Losing weight involves a negative energy balance. This
people depending on sweat rate, fitness level, can be achieved by increasing exercise and decreasing
electrolyte intake, as well as temperature of the skin caloric intake.
after prolonged sweating.
Calorie
Managing Your Weight - is defined as the heat to raise temperature of 1
gram of water by 1 degree Celsius.
- Establishing or maintaining a healthy body weight
requires an understanding of how the body uses food to Total Energy Expenditure (TEE)
provide energy. In addition, when weight loss is desired, - is the total number of calories your body needs on a
a plan of action is needed for long-term success. daily basis and is determined by the following:
 Your basal metabolic rate (BMR)
Energy Balance  The thermic effect of food (also known as
dietary-induced thermogenesis)
- Understanding the concept of energy balance (EB) is  The thermic effect of your physical activity
critical if you want to understand how body weight is
regulated in human beings. Basal Metabolic Rate (BMR)
 Basal Metabolic Rate is defined as the energy
- EB in its simplest form simply compares the amount of required to maintain a body at rest (e. g.
energy consumed as food with the amount of energy breathing, circulation).
expended through the combination of resting
metabolism, activities of daily living, and voluntary The Thermic Effect of Food
physical exercise.  The thermic effect of food is the energy required
to digest and absorb food.
- The three possible states of EB are positive, negative
and neutral. The Thermic Effect of Physical Activity
 The thermic effect of activity is the amount of
- Positive EB occurs when you consume more energy energy required for physical activity. It can be
(calories) than you expend, resulting in weight gain. measured in a laboratory when you exercise on
a stationary bike or treadmill.