Dance is a performing art form consisting of purposefully selected sequences of human movement.

This movement has aesthetic and symbolic value, and is acknowledged as dance by performers and
observers within a particular culture. (Wikipedia)

Folk dance is developed by people that reflect the life of the people of a certain country or region.
Not all ethnic dances are folk dances. ... The terms "ethnic" and "traditional" are used when it is required
to emphasize the cultural roots of thedance. In this sense, nearly all folk dances are ethnic ones.

Traditional Folk Dances of the Philippines

The Philippines has many popular folk dances which have evolved and changed as they have been
passed down from generation to generation. Although a particular dance might be performed slightly
differently from one region to the next, its remains true to its roots. Here are some of the most popular
dances from the region.

The Itik-Itik
The best description of the Itik-Itik is that the steps mimic the way a duck walks, as well as the way
it splashes water on its back to attract a mate. According to popular tradition, the dance was created by a
lady named Kanang who choreographed the steps while dancing at a baptismal party. The other guests
copied her movements, and everyone liked the dance so much that it has been passed along ever since.

The Tinikling
The Tinikling is considered by many to be the Philippines' national dance. The dance's movements
imitate the movement of the tikling bird as it walks around through tall grass and between tree branches.
People perform the dance using bamboo poles. The dance is composed of three basic steps which include
singles, doubles and hops. It looks similar to playing jump rope, except that the dancers perform the steps
around and between the bamboo poles, and the dance becomes faster until someone makes a mistake
and the next set of dancers takes a turn.

The Sayaw sa Bangko

The Sayaw sa Bangko is performed on top of a narrow bench. Dancers need good balance as they
go through a series of movements that include some impressive acrobatics. This dance traces its roots back
to the areas of Pangapisan, Lingayen and Pangasinan.

The Binasuan
The Binasuan is an entertaining dance that is usually performed at festive social occasions like
weddings and birthdays. Dancers carefully balance three half-filled glasses of rice wine on their heads and
hands as they gracefully spin and roll on the ground. The dance originated in Bayambang in the Pangasinan
province, and though it's usually performed alone, it can also become a competition between several
dancers.

The Pandanggo sa Ilaw

The Pandanggo sa Ilaw is similar to a Spanish Fandango, but the Pandanggo is performed while
balancing three oil lamps - one on the head, and one in each hand. It's a lively dance that originated on
Lubang Island. The music is in 3/4 time and is usually accompanied by castanets.

The Pandanggo Oasiwas

 The Pandanggo Oasiwas is similar to the Pandanggo sa Ilaw, and is typically performed by fishermen
to celebrate a good catch. In this version, the lamps are placed in cloths or nets and swung around as the
dancers circle and sway.

The Maglalatik
The Maglalatik is a mock war dance that depicts a fight over coconut meat, a highly-prized food.
The dance is broken into four parts: two devoted to the battle and two devoted to reconciling. The men of
the dance wear coconut shells as part of their costumes, and they slap them in rhythm with the music. The
Maglalatik is danced in the religious procession during the fiesta of Biñan as an offering to San Isidro de
Labrador, the patron saint of farmers.

The Kuratsa
The Kuratsa is described as a dance of courtship and is often performed at weddings and other
social occasions. The dance has three parts. The couple first performs a waltz. In the second part, the music
sets a faster pace as the man pursues the woman around the dance floor in a chase. To finish, the music
becomes even faster as the man wins over the woman with his mating dance.

La Jota Moncadeña
The La Jota Moncadeña is adapted by the Filipinos from an old Spanish dance. It's a combination of
Spanish and Ilocano dance steps set to Spanish music and castanets. A more solemn version of this dance is
sometimes used to accompany a funeral procession, but it is also performed at celebrations.

The Kappa Malong-Malong

The Kappa Malong-Malong is a Muslim-influenced dance. The malong is a tubular garment, and the
dance essentially shows the many ways it can be worn. There are men's and women's versions of the
dance since they wear malongs in different ways.

The Habanera Botolena

The Habanera Botolena is a strongly flamenco-influenced dance that comes from Botolan,
Zambales. It combines Filipino and Spanish steps, and is a popular dance at weddings. It is also considered
a courting dance in some situations.

The Pantomina
Also known as the Dance of the Doves, the Pantominamimics the courtship between doves and is
often also a courtship dance between the couples that perform it. This dance is an important part of the
Sorsogon Kasanggayahan Festival held each October, where it is mainly performed by the elders of the
community.

The Cariñosa
The Cariñosa is a dance made for flirting! Dancers make a number of flirtatious movements as they
hide behind fans or handkerchiefs and peek out at one another. The essence of the dance is the courtship
between two sweethearts.

The Surtido
 Surtido literally means "assortment," and this square dance combines influences of French, Spanish
and Mexican dance. Traditionally the Surtido is performed by a head couple accompanied by two other
couples who lead all the dancers through various formations that resemble an old-fashioned quadrille.

The Singkil
The Singkil is a dance traditionally performed by single women to attract the attention of potential
suitors. Dancers perform a series of graceful movements as they step in and out from between bamboo
poles which are rhythmically clapped together. Fans and scarves are often used to enhance the dancers'
movements.

The Polkabal
The Polkabal shows some European influence in its steps. The dance is composed of nine different
steps which include various movements such as fluttering, stepping heel-to-toe, a reenactment of a bull
fight, and even a leisurely walk.

The Magkasuyo
The Magkasuyo is a variation of the balse - the one-two-three graceful triple meter that Filipino
traditional dance borrowed from the Spanish waltz. It is a formal series of close-step-close movements
with a couple facing each other in a courtship configuration. Balse incorporates German and Spanish
influence, but the Magkasuyo is the specific invention of Quezon province, a large farming and fishing
region southeast of Manila with a rich tradition of outside influences, including Spanish, Malay, and
Muslim. A popular song Magkasuyo Buong Gabi (Lovers for the Night) expands on the romantic nature of
the dance.

Dancing plays an important role in Filipino culture, telling their history and preserving traditions
through folk dances and music. These dances are entertaining to observe, and even more fun to learn and
perform yourself.

Contemporary dance is a style of expressive dance that combines elements of several dance genres
including modern, jazz, lyrical and classical ballet. Contemporary dancers strive to connect the mind and
the body through fluid dance movements.

1.Ballet Dancing
Tutus, pointe shoes and men in tights are what instantly what come to mind when someone speaks
of ballet. It is so much more than that. Said to be the most difficult genre to master, ballet is also the core
of all dance. Usually set to orchestrated music (but is not limited too), ballet is a poised style of dance and
is the basis of many other forms. Ballet is often the first dance style a child will experience as they begin
their dance training. Ballet shoes are worn until the dancers feet have developed enough strength to
progress into pointe shoes. This is often around the age of 12 and only after the students have been given
permission by their teacher. Ballet is an excellent teaching tool for all dancers as it is a complex mixture of
technique, coordination and musicality.

2.Tap Dancing
Tap is best described as "musical feet". Tap is a form of dance where dancers use their feet as
percussive instruments. They wear shoes specially designed with metal plates on the toe and heel. These
are called taps, labeling the shoes as Tap Shoes. There are many different styles of tapping however the
two most noted are Rhythm Tap and Broadway Tap. Rhythm Tap is more musically driven, where as
Broadway Tap is more dance and movement oriented. Tap is great for fostering rhythm in dancers.
3. Jazz
Jazz is the most popular style of dance amongst dancers. Jazz embodies many aspects of dance. It
has been influenced by ballet, modern, tap, hip-hop, African dance and many more styles. Jazz pulls from
all dance styles mixing them together to create a high energy style that knows no boundaries. Jazz is most
often set to up beat popular songs of the time. Jazz shoes are worn for this style and are typically a leather
split sole allowing the dancers foot more freedom to bend and move. Due to the upbeat music, power
packed moves and limitless style, it isn’t hard to see why this is the most popular dance style!

4. Modern Dance
Modern was said to be developed as a rebellion against classical ballet. Since then it has come into
its own. Built on concepts of rawness, modern dance focuses on the dancers strong relationship with the
floor, concepts of contraction & release and the connectivity of breath and , movement. Modern can be
performed in bare feet, or with a half-sole type of shoe that will allow a great amount of freedom in the
foot while providing protection from the floor. Dance Paws, FootUndeez, and half sole Twylas are some of
the most popular styles worn in modern. Though developed out of the distaste for classical ballet, modern
and ballet are closely linked in the complexity of technique, coordination and musicality.

5. Lyrical
The basis of lyrical is ballet but also encompasses both jazz and modern. It is expressive,
simultaneously subtle and dynamic. It focuses on conveying musicality and emotion through movement. It
is usually set to popular songs and is based around feelings and emotions. Lyrical is often danced
wearing Twyla’s, Dance Paws, FootUndeez or bare feet. Though proper dance techniques are important,
the true heart of lyrical is found in its expressive nature.

6. Hip Hop
Hip Hop is an urban dance style also known as Street Dance. Hip Hop is edgy, raw and intense. Hip
Hop is mostly danced to hip hop, urban, and rap music. What sets Hip Hop apart from most dance genres is
that it is often freestyle in nature and does not follow a vocabulary. Hip Hop is a stylf of dance that is open
to personal expression. Hip Hop is the founder of popping, locking and crumping. High top sneakers, funky
bright sneakers, and traditinal Hip Hop shoes are worn.

7. Contemporary
Contemporary dance embodies ballet, modern, jazz and lyrical. It uses technique such as ballet as
its fundamentals and creates many more greater movements that do not adhere to the strict rules of ballet
and modern. There are different categories of contemporary dance such as Contemporary Ballet and
Contemporary Jazz. Contemporary dance is often danced to all types of music and in bare feet with non-
traditional costumes.

8. Highland Dancing
Highland dance was developed in the Gaelic Highlands of Scotland and should not be confused with
Scottish Country Dancing. Highland dancing requires a lot of stamina , as well as arm and leg strength.
Many people may compare Scottish highland dance to Irish dance but, Irish dance is progressive and
Highland dancing is traditional. Ballet shoes may be worn on younger dancers, however the
traditional Ghillies are often requested. The eyelets found on Highland shoes are flat with metal rings.

9. Line Dancing
Line Dancing is a social dance that is made up of a sequence of steps that is repeated. Line dancing
is associated with country-western music and dance. Line dancing is a solo dance that is danced in a
straight line, a circle or in a “follow the leader” pattern. Footwear is decided by the dancer and is if often
cowboy boots for the men and heels for the women. Many women choose to wear a Cuban heel shoe as it
offers great support and is the perfect heel height for any age!
10. Irish Dancing
Irish dancing originated from Ireland and can be divided into performance and social dances. Made
famous by Riverdance it is best recognized by its rapid leg and foot movements while the body and arms
are kept largely stationary. Irish soft shoes and hard shoes are worn. They type of shoe is dependant on the
style of Irish dance. Irish dancers are also known for their bold-colour, and intricately detailed dance
costumes.

Ballroom Dance (Recreational Competitive) Ballroom dance is a set of partnerdances, which are
enjoyed both socially and competitively around the world.Ballroom dance is also widely enjoyed on (stage,
film, and television.)
1.American Style.
2.Smooth -- Waltz, Tango, Foxtrot, Viennese Waltz. Rhythm -- Cha Cha, Rumba, East Coast Swing,
West Coast Swing, Bolero, Mambo, Samba.

Cheer-Dance is a dynamic combination of cheerleading moves and stylish dance. We will learn a
variety of high energy routines performed to fun music.
Cheerleading is an activity wherein the participants (referred to as "cheerleaders") cheer for their
team as a form of encouragement. It can range from chanting slogans to intense physical activity. It can be
performed to motivate sports teams, to entertain the audience, or for competition.
The Health Benefits of Cheerleading. Much like many other team sports, cheerleading involves
athleticism and dedication. Cheerleading, through choreographed routines, tumbling, stunts and jumps,
improves muscular strength, stamina, flexibility and coordination.

Hip-hop dance refers to street dance styles primarily performed to hip-hop music or that have
evolved as part of hip-hop culture. It includes a wide range of styles primarily breaking which was created
in the 1970s and made popular by dance crews in the United States.

Festival dances 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.

10 Fun Philippine Festivals

Ati-Atihan Festival 3rd weekend of January | Kalibo, Aklan

This Sto. Niño festival started it all. One of the oldest religious celebrations in the country, Ati-
Atihan is characterized by a parade filled with face-painted celebrants, indigenous costumes and weapons,
tribal dances, and loud drumbeats.

SinulogFestival 3rd weekend of January | Cebu City

Cebu also has its own version of the festival in honor of the Sto. Niño. If you find yourself attending
the Sinulog Festival, “Pit Señor!” is a phrase you will hear a lot. It means “Panangpit sa Señor,” a Cebuano
phrase that means to plead to the Señor Santo Niño.

DinagyangFestival 4th weekend of January | Iloilo City

PanagbengaFestival February | Baguio City

The word “Panagbenga” comes from the Kankanaey term that means “season of blooming.” With
the numerous parades of floral floats and children dressed as flora and fauna, it definitely lives up to its
name, making Baguio the perfect destination for those who still have a hangover from the huge festivals in
January.
MorionesFestival Holy Week | Boac, Gasan, and Mogpog, Marinduque
This week-long celebration of the life of St. Longinus is what makes Marinduque one of the top
destinations during Holy Week in the Philippines. Morion is the helmet worn by the centurions while
Moriones refers to the costumed penitents reenacting the search for St. Longinus, hunted by his fellow
centurions for converting to Christianity.

AliwanFiesta Last weekend of April | Pasay City, Manila

Aliwan Fiesta is more of a competition than it is a festival. However, it has undeniably added great
value to the growing interest in Philippine festivals. Although it just started in the early 2000s, it has
already gained a strong fan-base nationwide with more than 5,000 young men and women from all over
the country joining the competition.

PahiyasFestival 15th of May | Lucban, Quezon

One of the Philippines’ most colorful harvest festival, May 15th marks that time of the year when
people in Lucban decorate their houses with different-colored produces in an almost competitive manner.

PintadosFestival 29th of June | Tacloban City

Pintados is another festival in honor of the Sto. Niño (yes, this is the 4th of its kind in the list). It just
goes to show how Filipinos want to be reminded to be childlike in their ways and to place hope in their
children.

KadayawanFestival 3rd week of August | Davao City

Kadayawan comes from the Dabawenyo word “madayaw,” a friendly greeting which means good or
beautiful. Probably the biggest festival in Mindanao, Kadayawan has everything all other festivals have:
street dancing, beauty pageants, fireworks displays, floral floats.

MassKaraFestival 19th of October | Bacolod City

Colorful masks, street dancing, electrical displays and best of all… the sweet smiles of Bacoleñas!
MassKara is a combination of the words “mass” which means “crowd” and “kara” which means “face.”
You will see participants wearing smiling masks signifying a multitude of smiling faces, solidifying Bacolod’s
title as the “City of Smiles.”
 Recreation is an activity of leisure, leisure being discretionary time. The "need to do something
for recreation" is an essential element of human biology and psychology. Recreational activities are often done for
enjoyment, amusement, or pleasure and are considered to be "fun".
Examples include abseiling, backpacking, coasteering, cycling, camping, canoeing, canyoning, caving,
fastpacking, fishing, hiking, horseback riding, hunting, kayaking, rafting, rock climbing, running, sailing, skiing, and
surfing.
Leisure Lowers Stress and Depression. Mental wellness is an important part of your overall health and can
impact your physical well-being. Participating in leisure and recreation activities can help you better manage stress
and reducedepression.
Outdoor recreation or outdoor activity refers to leisure pursuits engaged in the outdoors, often in natural or
semi-natural settings out of town. The primary purposes for outdoor recreation are beneficial use and pleasurable
appreciation.

Outdoor recreational includes activities such as:

Hiking and camping
Hunting and fishing
Canoeing, kayaking and rafting
Sailing and motorboating
Biking
Rock Climbing
Horseback riding
Skiing
Restoration and conservation volunteering
The most popular outdoor activities among the general public are:
Running
Biking
Camping
Fishing
Hiking
Skateboarding, triathlons and bird watching are among the top five favorite activities as measured by frequency.

Indoor Recreational Activities Indoor activities are also a part of the recreationprogramme. The word
literally tells us that indoor recreation activities are undertaken on the comfort of ones home or more
specifically indoor and they are to recreate the mind and soul.

Top 10 indoor sports and games

Basketball
Swimming
Boxing
Volleyball
Chess
Badminton
Table tennis
Bowling
Squash
Snooker
 Aquatics comprises all sports and activities played in or on water.
The term “Aquatic Activities” covers all these plus swimming, and can be defined as motor activities
performed in water for purposes that may be utilitarian, competitive, educational, therapeutic, or recreational.

Five Basic Skills in Swimming

Swimming takes a little coordination. You need to move your legs and arms in tandem, as well as time your
breathing and swimming strokes for maximum efficiency. Swimming skills also include diving into the water to get a
good, smooth start on your stroke. Once you feel confident moving around in the water, you can start learning basic
swimming strokes such as breast stroke.

Breathing
An often overlooked basic skill in swimming is the ability to time your breaths. If you're not comfortable
breathing while swimming, you'll struggle to make streamlined, coordinated movements. The basic idea involves
breathing out through both nose and mouth when your head is underwater, then lift your head to the side, taking a
full breath before plunging your face back down under the surface. In his book "Swimming: Steps to Success," David
G. Thomas suggests practicing this motion when holding onto the side of the pool with your arms outstretched.

Gliding
Gliding through the water is a basic skill to master before you even consider kicking and paddling, according
to swimming instructor Ian Cross, speaking to "The Guardian." Gliding helps you to get used to the sensation of
moving through the water headfirst. Try gently pushing off the side wall of the pool with your arms stretched out in
front of your head. Keep your head face-down in the water and glide until you slow down.

Coordination
Beginner swimmers often find themselves messily chopping through the water with their limbs. That's fine.
It takes a while to get a feel for moving your limbs in time. You must also get used to moving muscles in your lower
back, abdomen and hips to power you forward. Similarly, try to let your legs come up behind your body, and keep a
slim, streamlined position. Over time, this reduces drag from the water and makes you a more efficient swimmer.

Breaststroke
Once you feel confident with basic swimming techniques, mastering a specific stroke is your next challenge.
Breaststroke, while requiring slightly more coordination than front crawl, offers a stable, gentle stroke that's ideal
for beginners. To do the breaststroke, you need to stay straight at the water's surface, holding your head up. Pull
your arms in together with the hands almost touching. As your hands reach your chest, bend your knees and lift your
feet up in a frog-like shape with the soles of your feet pointed out to each side. Push back with your legs and reach
forward with your hands simultaneously. This double-propulsion should help you surge through the water.

Diving
Diving into the pool is a basic swimming skill -- even if it starts out of the water. Always practice diving in a
deep pool with a lifeguard on duty. When you begin, diving may only involve putting your hands together above your
head and gently curling your body forward toward the water until you fall in, headfirst. As you progress, try jumping
slightly and straightening your legs behind you as you dive to enter the water smoothly.

Health Benefits of Aquatic Exercise. Swimming works your whole body,

improving cardiovascularconditioning, muscle strength, endurance, posture, and flexibility all at the same time.
Yourcardiovascular system in particular benefits because swimming improves your body's use of oxygen without
overworking your heart.

What are aquatic activities?

The numerous benefits of aquatic activities include: Swimming is a life skill and saves lives. ... Swimming is
an activity for all ages. Swimming opens the door toaquatic activities such as rowing, surfing, sailing, scuba diving
etc.