Notes in Physical Education

A. Exercise is physical activity that is performed to improve or maintain one's physical fitness, health, or
well-being. Regular exercise has numerous benefits for both the body and the mind

1. Improving Physical Fitness: Many people exercise to enhance their overall physical fitness. This
includes improving cardiovascular health, muscular strength, flexibility, and endurance. Physical
fitness can lead to better health and well-being.

2. Weight Management: Exercise is often used as a tool for weight management. It can help with
weight loss by burning calories and increasing metabolism, or it can assist in maintaining a
healthy weight.

3. Health Benefits: Exercise can be primarily aimed at reaping the health benefits it offers. Regular
physical activity can reduce the risk of chronic diseases, such as heart disease, diabetes, and
certain types of cancer. It can also help manage and prevent conditions like high blood pressure
and osteoporosis. Exercises can help strengthen bones and reduce the risk of osteoporosis like
walking and weigh lifting

4. Stress Reduction and Mental Health: Many people exercise to reduce stress and improve their
mental well-being. Exercise can help alleviate symptoms of anxiety and depression and boost
mood through the release of endorphins, which are natural mood elevators.

5. Enhancing Energy Levels: Physical activity can increase energy levels and reduce feelings of
fatigue. Regular exercise can make daily tasks feel less tiring.

6. Improving Sleep: Exercise can lead to better sleep quality and can help with insomnia or sleep
disorders.

7. Aesthetic Goals: Some individuals exercise with the primary goal of achieving a specific
appearance or body shape. This may include building muscle, toning, or achieving a particular
physique.

8. Performance Enhancement: Athletes and those involved in sports may exercise to enhance
their performance. This can include improving speed, agility, strength, and skill in a specific
sport.

9. Functional Strength and Mobility: For some people, exercise is geared toward improving
everyday functionality, such as the ability to carry out daily activities with ease and without pain.

10. Longevity and Healthy Aging: Exercise can be a primary goal for those seeking to increase their
lifespan and maintain good health as they age. It can help in preventing age-related health
issues.

Aerobic exercise, often referred to as "aerobics," is a type of physical activity that focuses on increasing
your heart rate and breathing for an extended period of time. The term "aerobic" means "with oxygen,"
and aerobic exercise primarily relies on the aerobic energy system, which uses oxygen to produce
energy for the muscles. This type of exercise is characterized by rhythmic and continuous movements
involving large muscle groups. Typical duration of aerobic exercises varies from person to another
person

Dance is an act or instance of moving one's body rhythmically usually to music: an act or instance of
dancing. The following are the Elements of Dance:
• BODY • ACTION • SPACE • TIME • ENERGY
BODILY SHAPES
This refers to how the entire body is molded in space on the configuration of body parts. The
body can be rounded, angular, or a combination of two. Other body shapes can be from wide to
narrow and from high to low. They can be symmetrical and asymmetrical.
A. Symmetrical- balanced shape; movements are practically identical or similar on both sides.
b. Asymmetrical- unbalanced shape, movements of two sides of the body do not match or
completely different from each other.
ACTION
Any human movement included in the act of dancing— it can include dance steps, facial movements,
partner lifts, gestures, and even everyday movements such as walking. Dance is made up of streams
of movement and pauses, so action refers not only to steps and sequences, but also to pauses and
moments of relative stillness.

SPACE
This is the area the performers occupy and where they move. It can be divided into four different
aspects, also known as spatial elements.
a. Direction- dance movement can travel in any direction. The performers can go forward, side,
backward, diagonal, circular and so on. They may also face any direction while executing a single
movement or several phrases.
b. Size- movements can be varied by doing larger or smaller actions.
c. Level- movements can be done in a high, medium, or low level.
d. Focus- performers may change their focus by looking at different directions.

TIME
The keyword for the element of time is When? Human movement is naturally rhythmic in the broad
sense that we alternate activity and rest. Breath and waves are examples of rhythms in nature
that repeat, but not as consistently as in a metered rhythm

Energy
The movements here propelled by energy or force. A force can either initiate or stop an action. Dance
uses different energies and a varied use of theses minimizes the monotony of the movements in
a performance. There are six qualities of dance energies presented below

1. Sustained- movements are done smoothly, continuously, and with flow and control does not have a
clear beginning and ending.
Percussive- movements are explosive or sharp in contrast with sustained movement. They are
accented with thrust of energy. They have clear beginning and ending.
Vibratory- movements consists of trembling or shaking. A faster version or percussive movements
that produce a jittery effect. ( Minton, 2007)
n (Minton, 2007
4.Swinging- movements trace a curved line or an arc in space. The movements are released and
giving in to gravity on the downward part of the motion, followed by an upward application of
energy.
5. Suspended- movements are perched in space or hanging on air, holding a raised leg in any
direction is an example of a suspended movement.
6. Collapsing- movements are released in tennis and gradually or abruptly giving in to gravity.
Letting the body descend to the floor. A slow collapse can be described as a melting or
oozing action in a downward direction

GENRE OF DANCE
 Ballet is characterized by formal, precise movements and the use of pointe shoes.
 Latin Dance is known for rhythmic movements and close partner work, with roots in Latin
America.
 Folk Dance represents local customs and is often performed at cultural festivals and community
gatherings.
 Ballroom Dance involves structured, elegant, and flowing partner movements,
 Contemporary Dance is less rigid than Ballet, often performed barefoot, emphasizing personal
expression and improvisation,

Philippine folk dances are a vibrant and integral part of Filipino culture. They encompass a wide range of
styles and traditions, often reflecting the unique cultural and historical influences of different
regions in the Philippines. Here are some examples of Philippine folk dances:

Tinikling: As mentioned earlier, Tinikling is one of the most famous Philippine folk dances. Dancers
perform intricate footwork while avoiding getting caught between bamboo poles that are
clapped together by other dancers. The dance imitates the Tikling bird's graceful and agile
movements.

Singkil: Singkil is a Maranao dance that tells the story of the Darangen epic. Dancers skillfully step in and
out of bamboo poles while also using colorful fans, creating a visually stunning and storytelling
performance.

Maglalatik: Maglalatik is a mock war dance originating from the province of Laguna. It is performed by
men wearing coconut shells on their chests, backs, and thighs. The dancers create rhythmic
beats by clapping the coconut shells together.

Pandanggo sa Ilaw: Pandanggo sa Ilaw is a dance that originated from Lubang Island, Mindoro. It
features dancers carrying lamps or lit candles in their hands while gracefully moving around. The
dance showcases the agility and balance of the performers.
Cariñosa: Cariñosa is often referred to as the national dance of the Philippines. It is a courtship dance
that features flirtatious and graceful movements. Dancers use handkerchiefs to complement
their gestures.

Kuratsa: Kuratsa is a lively dance from the Visayas region that involves partners showing off their agility
and coordination. It is often performed during celebrations and fiestas.

Subli: Subli is a traditional dance from Batangas that is performed as part of the town's religious
festivals. It showcases intricate hand movements and intricate steps.

Sakuting: Sakuting is a dance from the Mountain Province that simulates a mock battle between two
groups. Dancers use sticks to perform choreographed movements and strikes.

Pantomina: Pantomina is a dance from the Bicol region that celebrates love and courtship. It is often
performed during weddings and features intricate fan and handkerchief movements.

Tinikman: Tinikman is an Igorot dance that imitates the hopping and pecking movements of a bird. It is
commonly performed during harvest festivals.