HOPE 3A MODULE 2 Safety and Health Benefits With Copyright Disclaimer PDF

Prepared by:
Peejay C. Natiola, Anna June C. Tecne, Leo Patrick E. Niñalga,

Frances Kenneth C. Antonio, and Maria J. Ruzzel Rogel
This module is an intellectual property of the University of the Cordilleras Senior High School.
Unauthorized reproduction, modification, distribution, display or transmission in any form, medium

and manner of any of the contents of the modules (digital or printed) for whatever purpose is
strictly prohibited.
Subject: HOPE 3a
Governor Pack Road, Baguio City, Philippines 2600
Safety and Health Benefits of Dance
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
442-2564; 442-8219; 442-8256; Fax No.: 442-6268 Grade Level/Section: Grade 12
Email: email@uc-bcf.edu.ph; Website: www.uc-bcf.edu.ph
Subject Teacher: Frances Kenneth C. Antonio
Dear Student,
Welcome to the HOPE 3a Course offered by The University of the

Cordilleras, Integrated School, Senior High School. This course module
emphasizes on self-directed and outcome-based learning. The key in
successfully passing this subject lies in your commitment in learning and
complying with the requirements. It is our desire that you pass this subject
fully equipped with the necessary 21st Century skills.
This module was designed to provide you with a fun and meaningful
learning experiences and opportunities. You will be enabled to process the
content of this module while being an active learner.
Enjoy and maximize the learning while in your own homes.

Frances Kenneth C. Antonio
\alga
In this module, you will be encountering the following parts and icons.
This part enumerates the objectives of the module.

This part shall give you an idea of the skills or
TARGET
competencies you are expected to acquire upon
completion of this module.
This part includes an activity that aims to check

TESTER
what you already know about the lesson to take.
In this portion, a new lesson will be introduced. This

section provides a discussion of the lesson. This
TEACHING
section aims to help you explore and understand
new concepts and skills.
HOPE 3a
Module 2: Safety and Health Benefits of Dance
Subject: HOPE 3a
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
Good day UCians! This module will help you understand the different
concepts on safety protocols in participating in any kind of dance and the
health benefits of being physically fit:
1. Benefits of Dance in the Dimension of Physical Education

2. F.I.T.T.
3. Health-related Fitness (HRF)
4. Safety and health benefits of dance
Learning Competencies
1. Sets FITT goals based on training principles to achieve and/or
maintain HRF
2. Understand the importance of Health-Related Fitness in Dancing.
3. Observes personal safety protocol to avoid dehydration,
overexertion, hypo-and hyperthermia during MVPA participation
Before we continue, let us assess first your prior knowledge about our
topic. Let me see if you can able to answer the following questions.
Here it is…
PRETEST
Multiple Choice: Choose the letter of the correct answer. You may write your
answers on a piece of paper or type it right away to your chat box and send it
to your teacher in any modalities you may have.
______1. How long should you hold a stretch?

a. As long as you can
b. One minute
c. 15 seconds
d. 20-30 seconds
______2. Dancing is physically and mentally demanding.
a. True b. False
______3. What does a dancer need for dance class and performance?
a. Strength b. Endurance c. Flexibility d. All of the above
______4. What does F.I.T.T principle stands for?
a. Frequency and intensity
b. Time and Type
c. Frequency, Intensity, Time, Type
d. Facilities, Intervention, Time, Training
______5. Dance safety includes the following.
a. Dance wear, shoes, hair, and jewelry d. Watch, listen, do
b. Personal and general space e. All of the above
c. Dance class etiquette
HOPE 3a
Subject: HOPE 3a
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
How did you find the pre-test? Was it easy or difficult?

Okay! To know your score, kindly approach your teacher in any of the
modalities you have, surely, they will be glad to assist you may it be online
or modular.
How did you fare well? Did you get a perfect score?
Let’s move on.
SAFETY AND HEALTH BENEFITS OF DANCE
Dancing is a great way for people

of all ages to get and stay in shape.
Besides being fun, dancing has many
positive health benefits. Certain styles of
dance can have a tremendous impact
on your overall flexibility, strength,
endurance level, and emotional well-
being. Many people have turned to
dancing as a way to exercise. Depending
on your goals, a dance class could be a
fun way to improve your health. Look
around your area and you'll most likely
find a few dance studios and schools to fit
your needs.
Can you follow students? I know you have different views on what we are
discussing, but the next topic will give you more understanding about the
safety and health benefits of dance.
Let’s continue.
Lesson 1:
BENEFITS OF DANCE IN THE DIFFERENT DIMENSIONS OF HEALTH
1. Physical Benefits- Dance will help develop muscles,

tone the body, improve circulation, improve
posture, balance, coordination and promote
greater flexibility. Flexibility is often overlooked as a
benefit but can really decrease the chances of
injury especially in an active child. Dance helps
keep the body conditioned and the mind focused
which heightens one’s ability to perform other
physical activities.
HOPE 3a
Subject: HOPE 3a
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
2. Emotional Benefits- Dance helps develop self-

confidence and self-esteem in a stimulating
environment. The informal nature of physical
education activities offers opportunity for self-
expression and emotional mastery. (self-confidence,
self-control, self-reliance, determination)
3. Social Benefits- Dance

improves sensitivity, understanding, appreciation,
and consideration for others, both for their
similarities and differences. Dance can broaden
your child’s horizons by introducing them to other
people and help them better relate later in life to
those they may face and also in their future
careers.
4. Mental Benefits- Children who are involved in

dance will excel in their academics and tend to be
more creative. The art of dance helps teach a child
to focus, creativity, and discipline, all in which are
mandatory in any area of education.
5. Spiritual Benefits- refers

to the inner-being of an individual which is closely
allied to motivation, inspiration, will power, and
morale.
Lesson 2:
THE F.I.T.T PRINCIPLE FOR AN EFFECTIVE WORKOUT
What Is F.I.T.T.?
Understanding the F.I.T.T. principle helps you create a workout plan that
will be more effective in reaching your fitness goals. F.I.T.T. stands
for frequency, intensity, time, and type of exercise. These are the four elements
you need to think about to create workouts that fit your goals and fitness
level. Learn how the F.I.T.T. principle works.
Frequency- the first thing to set up with your workout plan is

frequency—how often you will exercise. Your frequency often
depends on a variety of factors including the type of workout you
are doing, how hard you are working, your fitness level, and your
exercise goals.
HOPE 3a
Subject: HOPE 3a
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
Intensity- has to do with how hard you work during exercise. How you
can change the intensity depends on the type of workout you are
doing.
Time- the next element of your workout plan is how long you exercise
during each session. There is not one set rule for how long you should
exercise, and it will typically depend on your fitness level and the
type of workout you are doing.
Type- the type of exercise you do is the last part of the F.I.T.T.
principle and an easy one to manipulate to avoid overuse injuries or
weight loss plateaus.
Lesson 3:
HEALTH-REALATED FITNESS FOR
DANCE
1. Muscular Strength - refers to the
amount of force a particular muscle
group can produce in one, all-out
effort. In strength training terms, it's
your one-rep max.
2. Muscular Endurance- is the ability of the

muscles to perform continuous activity without
undue fatigue.
HOPE 3a
Subject: HOPE 3a
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
3. Flexibility- refers to the range of motion

you have around a given joint. Like
muscular strength and endurance,
flexibility is joint-specific. To increase
flexibility, the muscles must be stretched
about 10 percent beyond their normal
range of motion. As flexibility increases,
the range of the stretch must also
increase for flexibility to continue
increasing.
4. Body
Composition Body
- composition plays an important role in
dancers’ health. Appropriate and healthy
ratios of lean muscle mass to fat mass are
key factors that can contribute to
optimizing physical performance. Body
composition is often expressed as a
percentage of body fat and healthy
recommendations suggest that dancers’
body fat be at a certain level in order
reach their potential.
5. Cardiovascular Endurance
- This is how efficiently your heart, blood
vessels, and lungs to supply oxygen rich
blood to working muscles during physical
activity. In a dance class when a more
continuous warm-up is lead and the
warm-up is vigorous enough to maintain
a heart rate of at least 130 to 170 beats
per minute, then you are developing your
cardiovascular endurance.
THESE ARE SOME OF THE GENERAL SAFETY PRECAUTIONS TO HELP PREVENT DANCE
INJURIES
• Stress the importance of warming up.

• Wear the right safety dance equipment.
HOPE 3a
Subject: HOPE 3a
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
• Make sure the environment is well lit and appropriate

for the dance.
• Enforce safety rules.
• Stay hydrated during and after dancing.
• Take breaks while training and during activity to prevent
overuse injuries.
• Don't perform when you're Injured
• Watch Out for Others
• Provide a healthy, well-balanced diet.
Lesson 4:
SAFETY AND HEALTH BENEFITS OF DANCE
Many dancers do better academically
- Dancing requires a lot of time and energy. It requires memorization,
repetition and learning — skillsets that are directly relevant to class work.
Dancing can teach teamwork and problem-

solving skills
- Fighting for a common goal with a group of
dancers and instructors teaches you how to
build teamwork and effectively communicate
to solve problems. This experience is helpful
when encountering problems at work or at
home.
Physical health benefits of dance

- Dancing can help you reach your fitness goals
and maintain a healthy weight. However, they
also encourage healthy decision-making such
as not smoking and not drinking. Dancing also
have hidden health benefits such as lowering
the chance of osteoporosis or breast cancer
later in life.
HOPE 3a
Subject: HOPE 3a
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
Dancing can boost self-esteem

- Achieving a fitness goal through dancing
encourages you to achieve other goals you set.
This is a rewarding and exciting learning process.
Reduce pressure and stress with dance

- Dancing is a natural way to loosen
up and let go of stress. You can
also make new friends who can
be there for you as a support
system. When you feel under
pressure or stressed, call up a
teammate, head to the gym to
talk and dance it out.
Better Sleep
- Dancing provide a chance to unwind and take
part in an activity that improves your fitness. If you
perform any kind of dance outside, you can
benefit from fresh air which is said to promote a
good night’s sleep.
A Strong Heart
- Your heart is a muscle and needs
frequent exercise to help it keep fit and
healthy. A healthy heart can pump blood
efficiently around your body. Your heart
will improve in performance when it is
regularly challenged with exercise.
HOPE 3a
Subject: HOPE 3a
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
New Connections
- Dancing brings together a mixture of people
from different communities, backgrounds,
religions and beliefs. Dancing can offer a new
way to meet others that you may not interact
with day to day. As a result, you can make
new friends.
Improved Lung Function

- Regular dancing causes more
oxygen to be drawn into the body
with carbon monoxide and waste
gases expelled. This increases the
lung capacity during sport,
improving lung function and
efficiency.
Develop Stronger Relationships

- Dancing enables you to build better relationships
with people you may be aware of, but not know
personally. Through frequent sport you can get to
know a lot about an individual’s personality, their
strengths and weaknesses.
HOPE 3a
Subject: HOPE 3a
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
Boost Memory
- Dancing may boost your memory and prevent you
from developing dementia as you get older. Science
reveals that aerobic exercise can reverse volume
loss in the hippocampus, the part of the brain that
controls memory.
Improve Flexibility
Those plies and
arabesques that ballet
dancers’ practice isn’t just
for aesthetics — they also
increase flexibility and
reduce stiffness. Increasing
your flexibility will help ease joint pain and post-
exercise soreness.
How are you students? Do you have any question? Do not be

afraid to ask. This lesson surely helps us to be familiar in the safety
and health benefits of dance.
Are you able to relate to the topic? Anyone who experienced
participating in this dance lessons? Can you share your experience in
the class?
Now as we go along with our discussion, take time to do self-
assessment. If you are not ready, then you can go back and read
again the discussion.
But if your fully understand the lesson, then you can now take
your quiz.
References
• https://www.danceadts.com/edsupport/fitness/fitness.htm
• https://www.reyn.org/Downloads/The_Benefits_of_Dance.pdf
• https://www.canyonranch.com/blog/fitness/the-health-benefits-of-dancing/
• https://www.betterhealth.vic.gov.au/health/healthyliving/dance-health-benefits
• https://www.everydayhealth.com/fitness-pictures/health-benefits-of-dance.aspx
• https://www.danceadvantage.net/dance-fitness-resources/
• https://cdn.ymaws.com/www.iadms.org/resource/resmgr/resource_papers/dance_fitnes
s.pdf
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Prepared by:

Peejay C. Natiola, Anna June C. Tecne, Leo Patrick E. Niñalga,

Unauthorized reproduction, modification, distribution, display or transmission in any form, medium

Subject Teacher: Frances Kenneth C. Antonio

Welcome to the HOPE 3a Course offered by The University of the

Enjoy and maximize the learning while in your own homes.

This part enumerates the objectives of the module.

This part includes an activity that aims to check

In this portion, a new lesson will be introduced. This

Subject Teacher: Frances Kenneth C. Antonio

1. Benefits of Dance in the Dimension of Physical Education

______1. How long should you hold a stretch?

Subject Teacher: Frances Kenneth C. Antonio

How did you find the pre-test? Was it easy or difficult?

Dancing is a great way for people

1. Physical Benefits- Dance will help develop muscles,

Subject Teacher: Frances Kenneth C. Antonio

2. Emotional Benefits- Dance helps develop self-

3. Social Benefits- Dance

4. Mental Benefits- Children who are involved in

5. Spiritual Benefits- refers

Frequency- the first thing to set up with your workout plan is

Subject Teacher: Frances Kenneth C. Antonio

2. Muscular Endurance- is the ability of the

Subject Teacher: Frances Kenneth C. Antonio

3. Flexibility- refers to the range of motion

• Stress the importance of warming up.

Subject Teacher: Frances Kenneth C. Antonio

• Make sure the environment is well lit and appropriate

Dancing can teach teamwork and problem-

Physical health benefits of dance

Subject Teacher: Frances Kenneth C. Antonio

Dancing can boost self-esteem

Reduce pressure and stress with dance

Subject Teacher: Frances Kenneth C. Antonio

Improved Lung Function

Develop Stronger Relationships

Subject Teacher: Frances Kenneth C. Antonio

How are you students? Do you have any question? Do not be

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