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Senior High
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Health
Optimizing
Physical
Education 3
1st Semester – Q1 W3
DANCE

Department of Education ● Republic of the Philippine

Health Optimizing Physical Education - Grade 12
Alternative Delivery Mode
1st Semester - Module 1: Dance
First Edition, 2020

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Published by the Department of Education – Division of Cagayan de Oro

Schools Division Superintendent: Dr. Cherry Mae L. Limbaco, CESO V

Development Team of the Module

Author/s: Sunshine R. Villegas

Reviewers:
Illustrator and Layout Artist:

Management Team
Chairperson: Dr. Arturo B. Bayocot, CESO III
Regional Director

Co-Chairpersons: Dr. Victor G. De Gracia Jr. CESO V

Asst. Regional Director

Cherry Mae L. Limbaco, PhD, CESO V

Schools Division Superintendent

Alicia E. Anghay, PhD, CESE

Assistant Schools Division Superintendent

Mala Epra B. Magnaong, Chief ES, CLMD

Members Neil A. Improgo, EPS-LRMS

Bienvenido U. Tagolimot, Jr., EPS-ADM
Lorebina C. Carrasco, OIC-CID Chief
Ray O. Maghuyop, EPS-Math
Joel D. Potane, LRMS Manager
Lanie O. Signo, Librarian II
Gemma Pajayon, PDO II
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Department of Education – Division of Cagayan de Oro City
Office Address: Fr. William F. Masterson Ave Upper Balulang Cagayan de Oro
Telefax: (08822)855-0048
E-mail Address: cagayandeoro.city@deped.gov.ph

Senior
Senior High
High School
School

Health
Optimizing
Physical
Education 3
1st Semester – Q1 W3

DANCE

This instructional material was collaboratively developed and reviewed

by educators from public and private schools, colleges, and or/universities.
We encourage teachers and other education stakeholders to email their
feedback, comments, and recommendations to the Department of Education
at depeddivofcdo@gmail.com

We value your feedback and recommendations.

Department of Education ● Republic of the Philippines

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 Table of Contents

What This Module is About...................................................................................................................i

What I Need to Know...............................................................................................................................ii
How to Learn from this Module..........................................................................................................ii
Icons of this Module.................................................................................................................................iii

What I Know............................................................................................................................................... 1

Lesson 1:
Optimize Energy System Through Dance.......................................................3
What I Know....................................................................................................................3
What I Need to Know..................................................................................................4
What’s New: Food Fuels...........................................................................................4
What’s More: Aerobic vs. Anaerobic...................................................................5
What Is It: Muscle Relaxation.................................................................................6
What I Can Do: Reflection........................................................................................7

Lesson 2:
Managing Stress Through Dance..............................................................................7
What’s In: Exercise......................................................................................................7
What I Need to Know..................................................................................................7
What’s New: Dance as Stress Reliever.......................................................... 8
What Is It: Introduction to Dance........................................................................ 8
What I Know: Dance Genre................................................................................... 9
What’s More: Physical Fitness Test.................................................................. 10
What Can I Do: PAR-Q and You...........................................................................14
What I Have Learned ................................................................................................15

Lesson 3:
Sets FITT Goals..............................................................................................................................16
What’s In: FITT..............................................................................................................16
What’s More: Principles of FITT............................................................................17
What’s Can I Do: Let’s FITT and Dance......................................................... 18

What I Have Learned ................................................................................................19

Lesson 4:
Barriers to Physical Fitness Activity.....................................................................20
What’s In: ........................................................................................................................20
What’s New: Self-Assessment...............................................................................21
What Is It: Reflection ............................................................................................... 22
What’s More: Overcoming the Barriers ............................................................23
What’s Can I Do: Poster Making........................................................................ 24

Summary
Assessment: (Post-Test)……………………………………………………………….25
Key to Answers........................................................................................................................................26
References.................................................................................................................................................27
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 Lesson

3 Sets FITT Goals

Now that you have record the result of your physical fitness test, you have then
determined your strengths and weaknesses. With that fact, you are now ready to create your
fitness plan. Let us try to use FITT Principle to achieve this health goals.

The FITT Principle (or formula) is a great way of monitoring your exercise program. The key
components or training guidelines for an effective exercise program is spelled out with the
acronym FITT
F – frequency – refers to the repetition of exercise undertaken or how often you
exercise
I – intensity – refers to the amount of energy the exercise required or how hard you
exercise
T – time – refers to the number of minutes or hours you spend exercising or how
long you exercise
T – type – refers to the type of exercise undertaken or what kind of exercise you do

Try to identify the what principle of FITT the statement refers to. Write if it is frequency,
intensity time or type.

_______________1. Adjust the number of times you exercise per day/week/month to reflect:
your current fitness level; the time you realistically have available; your
other commitments like family and work; and the goals you’ve set for
yourself.
_______________2. It refers to the dedication to exercise usually depends on the type of
exercise undertaken
_______________3. The factor that refers to the monitoring of heart rate.

_______________4. The kind of exercise you choose will have a big effect on the result you
achieve. That’s why it’s important to know what you want to gain form
your efforts.

16
Principles of FITT

Frequency Intensity Time Type

Cardio and 5 to 6 times Easy to 30 to 60 Running,
Weight Loss per week moderate minutes or walking,
60-75% of more cycling,
maximum swimming,
heart rate rowing
Strength 2 to 3 times Depends on Depends on Weight
per week, not amount of intensity of machines,
consecutive weight lifted. workout. resistance
days The heavier If intensity is bands, body
the weight, the high, reduce weight like
less sets and time spent push-ups, dips
reps
Stretching 5 to 7 times Slow, easy 15 to 60 Static, Passive
per week and relaxed minutes and and PNF
hold each (proprioceptive
stretch 40 to neuromuscular
60 seconds facilitation)

1. Overload Principle – the body adapt to stimulus, once the body has
accepted then a different stimulus is required to continue the change. In order
for the muscle (including the heart) to increase strength, it must be gradually
stressed by working against a load greater than it is used to.
2. Progressive Principle – means the body adapts to the initial overload, the
overload must be adjusted and increase gradually.
3. Recovery Principle – adaptation to physical activity occurs gradually and
naturally, but time must be allowed for the regenerate and build.
4. Reversibility Principle – all gains due to exercise will be lost if one does not
continue to exercise
5. Specificity Principle – training should be relevant and appropriate to the
individuals need in order to produce effective result
6. Variation Principle – training programs varies in intensity, duration, volume
and other important aspects of practice

17
Let’s FITT and Dance
You are challenged to learn the different genre of dance for this semester.
Identify the following principle applied to the following Dance Routine Assignments
for this semester. Refer to YouTube videos and apply the exercises at home. Master
at least 3 figures per dance.
Note to Teacher: These are just suggested dances. You may change
according to how you contextualize the dances of your own culture

Time Type
My Heart Frequency Intensity
(number (cardio,
Dance Activity Type of Energy Rate (___x (slow, medium,
of strength,
(bpm) week) fast)
minutes) stretching)
Wk 1:
Fundamental Arm
and Feet
Positions
https://tinyurl.com/y94t6jl8
Wk 2: Folk Dance:
Lapay Bantigue
https://tinyurl.com/y83xsq4r
Wk 3: Folk Dance:
Pangalay
https://tinyurl.com/ya724hny
Wk 4: Modern
Dance:
Contemporary
Dance
https://tinyurl.com/usuzdgn
Wk 5: Modern
Dance: Lyrical
Dance
https://tinyurl.com/ycn9qwsu
Wk 6:
Dancesports: Cha
cha cha
https://tinyurl.com/yapfmjdo
Wk 7:
Dancesports:
Waltz
https://tinyurl.com/yb42wapc

18
Wk 8: Cheer Dance: Arm
Movements and Stance
https://tinyurl.com/yahykyon
 Wk 9: Cheer Dance:
Jumps
https://tinyurl.com/yb83kynu
Wk 10: Hip Hop Dance
https://tinyurl.com/yb83kynu

After the 10-week dance challenge and self-directed activity, I have learned
the following:

Type of Dance Terms Body Part Improved Values and Attitude

Ex. Fundamental Arm and Oblique
Raise
Arm Strength
Abdominal Stamina
Persistence
Accuracy
Feet Positions
Half-circle Discipline

19