Overview
This lecture explores the definition, importance, benefits, and fitness principles of dance as a physical activity, emphasizing its positive impact on physical, mental, emotional, and social health.
What is Dance?
- Dance is a performing art involving purposefully selected, often rhythmic human movements with aesthetic and symbolic value.
- It is recognized as dance within a specific culture by both performers and observers.
- Dance often follows patterns or rhythms, can be improvised, and is commonly set to music.
- It serves as a powerful form of self-expression and physical prowess.
Importance and Benefits of Dance
- Dance allows individuals to express emotions and creativity.
- Provides a sense of community, bringing together people of diverse backgrounds.
- Acts as a source of relaxation, fun, and entertainment.
- Offers inspiration and motivation for dancers.
- Functions as a full-body exercise, improving fitness and well-being.
- Enables professional affiliations and social connections.
Physical Benefits of Dance
- Improves cardiovascular health and helps control weight.
- Increases bone density and muscular strength.
- Enhances balance, stamina, flexibility, and body coordination.
- Promotes good posture and reduces back pain.
- Lowers risk of chronic diseases by reducing excess body fat.
Mental, Emotional, and Social Benefits
- Boosts mental alertness and reduces risk of Alzheimer’s and dementia.
- Enhances decision-making skills and reduces stress, depression, and loneliness.
- Promotes inner peace, healing, joy, and self-expression.
- Builds self-esteem, confidence, and opens new friendships and career opportunities.
- Offers cultural insights and fosters support networks.
Dance as Fitness and the FITT Principle
- Dance is an enjoyable, effective fitness activity for all ages, burning 130–250 calories per 30 minutes.
- FITT stands for Frequency, Intensity, Time, and Type—key factors to effective dance training.
- Frequency: Allow 1–2 days off per week for muscle recovery.
- Intensity: Alternate between moderate and high-intensity dance workouts for balance.
- Time: Engage in nonstop dancing for 20–30 minutes, 4–6 days a week to build stamina.
- Type: Include strength and cardio training (core, resistance bands, swimming, cycling) to enhance overall fitness.
Types of Dance Fitness Activities
- Ballroom Dancing: Raises heart rate and promotes sweating.
- Zumba: Whole-body workout with Latin music and varied rhythms.
- Jazzercise: Combines Pilates, yoga, kickboxing, and resistance training.
- Barre: Full-body workout using ballet, yoga, Pilates, and strength.
- Pole Dancing: Involves Pilates, TRX, yoga, and strength training for flexibility and endurance.
- Buti Yoga: Forceful yoga-based workout for mind and body benefits.
Key Terms & Definitions
- Dance — Rhythmic movement of the body, usually to music, as an expression or form of art.
- FITT Principle — A guideline for exercise: Frequency, Intensity, Time, Type.
Action Items / Next Steps
- Review the FITT principle and create a balanced weekly dance workout plan.
- Explore and try at least one new type of dance fitness activity.
- Reflect on the area of benefits (physical, mental, emotional, social) you wish to improve through dance.