Week 2

This module was designed and written with you in mind. It is here to help you
master the skills in Setting FITT goals in Dance. The scope of this module
permits it to be used in many different learning situations. The language used
recognizes the diverse vocabulary level of students. The lessons are arranged to
follow the standard sequence of the course. But the order in which you read
them can be changed to correspond with the textbook you are now using.
The human body is the most essential in doing different physical activities. God
created this to be used for acquiring skill, for the purpose of glorifying Him
through doing things to make this healthy. Our body is beautifully created that
it should be developed wholly in mind body and soul. Minds for cognitive skills
for goodness, the body that will work what the mind sets for wellness and soul
to do what is right to protect the body. Physical education is here to develop
the wholeness of the person. Through this field of learning we may create and
accomplish something wholesome in a real life experience. And you as an
individual is capable of influencing others and that includes your family to be
healthy as you are given the opportunity to display relevant competencies ,at
your level knowledge and skills.

The module focuses on: SETTING FITT GOAL BASED ON TRAINING

PRINCIPLES IN DANCE

After going through this module, you are expected to:

1. Discuss FITT training Principles in enhancing health related fitness in

dance
2. Design a simple dance training program based on FITT principles
Follow safety protocols in demonstrating dance exercise for injury free;
Choose the letter of the best answer. Write the chosen letter on before each
number.

1. Which principles that refers to number of training sessions for a given

muscle group or lift per unit of time.
A. Frequency B. Type C. Intensity D. Time
2. It refers to the period covered of your dance activities.
A. Frequency B. Intensity C. Type D. Time
3. Which of the following is correct regarding Type in FITT principle?
A. Zumba step B.30 seconds
B. C.4 time a week1 D.10 repetitions of 3 sets
4. What T in FITT principle that refers to the mode of exercise or physical
activity.
A. Frequency B. Intensity C.Type D. Time
5. In FITT principle, what T that refers to 30 minutes in dance training.
A. Frequency B. Intensity C. Type D. Time
II. Match Column A with Column B. Write your answer before each number.

Physical Activity like dancing will enhance body to move according to the
rhythm of the music. Dancing as often as possible or most days of the week
can be beneficial to our health. The benefits of dancing are endless, especially
when it comes to the physical aspects of this art. Regardless of the style of
dance, whether it is ballroom, ballet, zumba, hip-hop, or the salsa, they each
play an active role in helping people stay fit. All types of dance styles work to
engage all parts of the body to not only create harmony, but to create a graceful
workout. Dancing is also a great cardio workout through which people can
considerably lessen the risks of getting heart disease. Furthermore, it often
results in increased flexibility and is a good source of motor and aerobic
fitness. Likewise, is also beneficial when it comes to weight management . In
order to achieve different benefits from dancing, one must have a GOAL to
follow to check on the progress with safety protocol to avoid injury.
In the previous lesson, it was learned that in order to keep up and
improved health related fitness in dancing, self – assessment is very vital to
determine and understand the fitness level of an individual so you will know
where, when and how to start your dance training. Realizing the benefits from
dancing is also important to break barriers in participating in any dance
activities. How one can go on dancing without understanding proper nutrition
which is another consideration in your dance participation.
In the following lesson, set your FITT (Frequency, Intensity, Time and Type)
goal to achieve your dancing prowess based on training principles.
 Starting a dance fitness program may be one of the best things you can
do for your health. Physical activity like dancing can reduce your risk of
chronic disease, improve your balance and coordination, help you lose weight
— and even improve your sleep habits and self-esteem.
Designing a training program is not that easy for an individual who
doesn’t know his or her fitness level. There are factors to consider before you
can design your own training program. What would be your objective why you
are designing a training program? Is it for weight loss? Is it for health
maintenance? Or you have a specific objective in mind. Like, to develop my
dance prowess, etc. Whatever your objective you should know the following
first.
What is all about principle of FITT training? FITT stands for Frequency,
Intensity, Type or mode and Time. The FITT principle is a tried-and-true
method of putting together an efficient workout plan. Thus, it is the key factor
in designing your dance training program.
Frequency refers to how often you dance or exercise. The point is to meet your
goals without overtraining the body. If your activities are light you can do it
most days of the week. Maybe 4 to five days a week.
Example: Monday, Wednesday , Friday or Tuesday, Thursday and Saturday
Intensity refers to how hard or difficult is your kind of activity . If you are a
beginner dancer , all physical activities and exercise from moderate to vigorous
maximal heart rate:
For moderate aerobic is 50% - 60-%, for beginner , Weight management 60% -
80% that can be prolonged for using 70% to 80% and have been active for
several period for fat burning level and for elite athlete who are at their peak is
85% to 100 % of your target heart zone.
How will you compute your estimated Maximal Heart Rate? 220 is the highest
heart rate of a person, base on this rate you subtract your age. Multiply the
result by 50% and 60% for moderate intensity.
PMHR 220 – 15(age)= PMHR = 205
205 (50%) = 102.5 , 205 (60%)= 123. Meaning your Lower Limit is 102.5 and
Higher Limit is 123. If you are 15 years old your estimated Maximal Heart Rate
is between 102.5 and 123.
Example: If you are a beginner dancer basic steps are in moderate intensity. It
increases as to the type of routines or activities .Like in cheer dancing which
contains from basic elements, dance techniques up to the basic gymnastic
skills .
Time is the duration or length covered in every exercise or dance training
session, like 30 minutes at least continuously. If for some time you are inactive
or have a sedentary lifestyle, you may start from a very light to moderate dance
activities or low intensity. But if you are in advance or intermediate you may
continue doing physical activities from moderate to vigorous.
Ex. Dance routine practice of more repetitions
Stunts in cheerleading of more repetitions
Type is the mode of exercise or physical activity or what kind of exercise you’ll
be doing , like Resistance training, High Intensity training or Low intensity
training, Weight lifting, using free weight or weight machines, and Calisthenics
like sit- ups, push-ups, arm dips, leg lunges, squats for body weight exercise,
depends on your needs. In this lesson, stunts in Cheerleading, types of moves
in Hip Hop dancing like b-boying, locking, and popping. In Ballet, barre
exercise and other difficult ballet routines, and so on as in other forms of
dance. These will help develop our muscle fitness as well as our cardiovascular
endurance, which is needed in dancing.

Training Principles:
1. Overload Principle
The so called basic fitness training concept. It means that in order to
improve, dancers must continually work harder as they their bodies
adjust to existing dance routine or workouts.
2. Progression Principle - progressively or gradually increase the workload
for improvement to continue.
3. Specificity Principle train for a specific sport or dance. The goal is
to improve a definite physical activity like in dance. Dance has different
routines according to its form. Each dance form has specific routines.

4. Reversibility Principle all gains during exercise results from physical

activities will lost if one stops. It means that a dancer can lose the effects
of training when they stop dancing, and can gain the effects when they
begin to train again. Therefore, your body will not be able to improve the
level of fitness gained.

5. Variation Principle this means one should not do an exercise or

physical activity constantly. Routines must be varied in different session.

6. Recovery Principle – an individual should take a rest so that the body

can adjust exactly in your goal. Not allowing your body to rest and
recover properly will lead to decreased performance, injuries, and fatigue.

7. Individualization Principle - every person has different physical body

adaptation to a physical activities or exercise. Exercise or dance routine
is individualized according to each need.

8. Maintenance Principle this principles states that in order to maintain

fitness level must maintain doing exercise routine considering other
principles. In dancing this principle applies so to maintain the skills and
improving agility, and the like needed in dancing.
Dance is booming worldwide, as more and more people aspire to
become successful and famous in this art form. How will you set your
goal if you like to be a good dancer? There are guidelines to follow:

1. Do it for the love of the dance, not to win battles.

 When you want to make your dance as good as it can possibly
be, it's imperative that you're there for the right reasons. Your
mind should be occupied with the dance, the connection with
the music and with being free in what you do.
2. Get a mentor.
 Throughout the ages, people have learned their craft from
teachers. Today, it's easy to get information and knowledge, but
the need for a mentor is still there – not because they're the
 only way to get quality input, but as a source of quality
feedback.
3. Take your time.
 There are two things you need as a dancer that take time to
develop: experience and confidence. Experience gives you the
possibility to stay calm in every situation, because you lived
through something similar before. Confidence is knowing that
you can handle whatever comes your way.
4. Set a performance objective short or long term.
 One of the fastest ways to improve your dancing is simply to
have a goal to work towards.
5. Performance goal should be specific and realistic.
 Stick to what you want to achieve. Changing plans too fast
won't give you the time to see results from your work.

These objectives should be SMART.

1. Specific objectives – objective is certain on a target

2. Measurable that you can gauge result according to your goal
3. Attainable in such a way that activities are comfortable nor
difficult
4. Realistic in such a way that you can attain your set goals
5. Time bounded, your set goal is attained on the desired period

Multiple Choice. Choose the letter of the best answer. Write the chosen letter
before each number.

1. It refers to as it applies to exercise, refers to how many times a week

you do dance trainings. It is one component of the basic F.I.T.T.
principles that guide us in creating and changing workout programs.
A. Frequency B. intensity C. Type D. Time
2. Which of the following that supports intensity in FITT principle?
A.50% - 60% B.4 times a week
C. 5 repetition of 3 sets D. b-boying
3. Which of the following is the Training Heart Rate of a 19 years old in
moderate intensity?
A. 100 – 120.6 B. 100.50 – 120.6
C. 100.4 – 120.5 D. 100.5 – 120.5
4. Principle suggests that dancers need adequate time to recuperate from the training
regime and participating in a competition. What principle is this?
A. Overload Principle B. Progressive Principle
 C. Recovery principle D. Variation Principle
5. Body stretching, high and low impact aerobics, dancing, which of the
FITT principle these refers to?
A. Frequency B. Intensity C. Type D. Time
6. If you are a grade 12 student and 18 years old, what would be your
maximal heart rate?
A. 200 B. 201 C. 203 D. 202
7. The goal is to increase the intensity, duration, type, or time of the dance
training progressively in order to see adaptations.. Which among the training
principle is being referred?

A. Progressive principle B. Overload principle

C. Reversibility principle D. Specificity principle

8. This continuously increase workload gradually as your body adapts to it,

what training principle is being referred?

A. Progression Principle B. Overload principle

C. Reversibility principle D. Variation principle

9. When you plan a dance training goal what should be the first step to do?

A. Set objective B. List dance activities

C. Evaluate workout D. Prepare attire

10.In setting your training goal, the last thing to do is to make sure that your
goal is attained, what is the last thing to do?
A. Attained B. continue
C. Evaluate D. Recorded
II. Match Column A with Column B. Write the letter only of the nearest
answer before each number.
A B

1.Frequency A. SMART

2. Time B. Cha cha cha steps

3. Type C. 3 minutes

4. Intensity D. moderate

5. Goal E. 3 days in a week