Republic of the Philippines

Department of Education
Caraga Administrative Region
Division of Butuan City

HEALTH OPTIMIZING PHYSICAL EDUCATION 3

LEARNING ACTIVITY SHEETS

WEEK 4-5

General instructions: Before you start answering, I want you to set aside other tasks that will
distract you while enjoying the lessons. Follow carefully all the contents and directions indicated in
every page of this Learning Activity Sheet. Please provide another sheet of yellow paper for your
answers and do not write anything on the Learning Activity Sheets. Enjoy studying!

Learning Competency (MELC):

II. Sets FITT goals based on training principles to achieve and/or maintain HRF. PEH12FH-Ii-j-7
III. Engages in moderate to vigorous physical activities (MVPAs) for at least 60 minutes most
days of the week in a variety of settings in- and out-of school PEH12FH-Ia-t-8

DISCUSSION

DANCE for FITNESS

Welcome to the world of Dance!

People from different places enjoy dancing such as in schools, social venues, community halls, our
own home and even in social media through vlogs and tiktok. Dancing has become popular way to be
active and a healthy exercise program. Here are some benefits of dancing:
1. When the body feels good, the mind does too! The scientific reason for why dance has the
ability to act a stress reliever stems from the idea that when the body feels good, the mind does,
too. Any type of physical activity releases neurotransmitters and endorphins which serve to
alleviate stress. Endorphins are body’s natural pain killer to reduce stress and improve the
mind’s perception of the world. It causes the body to feel calm and optimistic. It also aids in
improving the quality of sleep, so that a few sleepless nights due to stress can be avoided after
dancing!
2. Dance offers a creative outlet for people to express their personalities in a safe
environment. Dancing offers an outlet for people to express who they are – through music,
movements or even costumes! Dancing helps you connect to whom who you really are.
3. Dancing improves your physical health. From weight loss, to increased flexibility, stronger
bones and building muscle tone, dancing is a total body workout.

Introduction to Dance

Dance is an art form because it utilizes the body and the range of movement of which the body
is capable. Unlike the movements performed in everyday living, dance movements are not directly
related to work, travel, or survival. Dance may, of course, be made up of movements associated with
activities common to many cultures, and it may even accompany with such activities.
 Republic of the Philippines
Department of Education
Caraga Administrative Region
Division of Butuan City

But even in the most practical dances, movements that make up the dance are not reducible to
those of straightforward labor; rather, they involve some extra qualities such as self-
expression, aesthetic pleasure, and entertainment.

One of the most basic motives of dance is the expression and communication of emotion.
People and even certain higher animals—often dance as a way of releasing powerful feelings, such as
sudden accesses of high spirits, joy, impatience, or anger. These motive forces can be seen not only in
the spontaneous skipping, stamping, and jumping movements often performed in moments of intense
emotion, but also in the more formalized movements of ―set‖ dances, such as tribal war dances or
festive folk dances.

Dance Genre:

1. Folk Dance - a dance developed by people that reflect the life of the people of a certain country
or region. (Wikipedia)
2. Modern Dance - a broad genre of western concert or theatrical dance, primarily arising out of
Germany and the United States in the late 19th and early 20th centuries. It is often considered
to have emerged as a rejection of or rebellion against, classical ballet. (Wikipedia)
3. Ballroom Dance – a set of partner dance enjoyed socially and competitively around the world.
With the emergence of dance competition, it is now known as Dancesports. (Wikipedia)
4. Hip-hop Dance – also known as street dance styles primarily to hip-hop music or that have
evolved as part of hip-hop culture. (Wikipedia)
https://www.britannica.com/art/dance/The-aesthetics-of-dance

FOLK DANCE
• the oldest form of dance and the earliest form of communication
the traditional dance of a given country which evolved naturally and spontaneously with everyday
activities
e.g. occupations, customs, festivals, rituals
• It is handed down from generation to generation
• It has more or less a fixed movement in their pattern, but may differ in various areas or
provinces

A.Movements of the Hands

Kumintang – to turn the hand from the wrist either clockwise or counterclockwise (outward or
inward)
Ilocano Kumintang – with the thumb and fore finger together, turn hand from wrist inward or
outward.
Kewet – with fist closed and thumb sticking out turn hand outward or inward.
Palpatik - with fist closed and thumb sticking out lower and raise the wrist.
Masiwak – turn hand half clockwise, raise and lower the wrist twice.
Bilao – with elbows close to waist and forearms parallel, turn hand up and down.

B. Movements of the Arms

Arms in lateral position – to bring both arms either to the R or to the L. This could be done in 3
level namely: Shoulder, Chest and Waist
Forearm Turn – to turn the forearms
Ending in elbow support
Ending in lateral forward
Ending in lateral sideward
Salok (scoop) – to scoop down with slight bending of the trunk and finish upward with R or L
arm overhead.
Sarok - to cross R hand over the L or vice versa.
Tumba – tumba – with arms in 4th position, fist closed move elbows up and down.
Hayon- hayon - to bring one forearm in front and the other in rear at waist level with slight
twisting of the trunk.
 Republic of the Philippines
Department of Education
Caraga Administrative Region
Division of Butuan City

Arms in reverse “t” – arms are horizontal elbows bent at R angles, forearms parallel to head
palms facing inward.
Patay – with arms in folded position point R feet in rear and bend toward R.

C. Movements of the feet

Point – to touch the floor with your toes in any direction.

Brush – to hit the floor (with foot flexion) noisily and forcibly either with the ball or heel of your
feet.
Stamp – to hit the floor (with foot flexion) noisily and forcibly.
Tap – to touch the foot with foot flexion
Hop – the spring on one foot and landing on the same
Cut – to displace one foot with the other this could be done forward or sideward.
Leap – to spring on one foot and land on the other.
Jump – to spring on one or both feet and land on both
Panadyak – a combination of a stamp and tap
Step – advance or to recede with complete transfer of weight from one foot to the other
Place – to put feet on any direction or desired position without transferring of weight.
Slide – to slide smoothly along the floor with a complete transfer of weight.
Pivot – to turn in place with the feet or whole feet and the ball of the feet.
Whirl – to make fast turns in place

D. Movements done with partner

Inside ft. – ft. nearest partner
Outside ft. – away one’s partner

Major Classifications of Philippine Folk Dances

• Cordillera Dances
• Spanish Influenced Dances
• Muslim Dances
• Tribal Dances
• Rural Dances

Cordillera Dances
• Bontoc, Ifugao, Benguet, Apayo, & Kalinga tribes
• a people whose way of life existed long before any • a good foot on the harvest, health, peace,
Philippines war, and other
• Gongs, ganza symbols of living
• Dances reflects rituals Spaniard or other which celebrate their foreigners stepped daily lives
Eg. Bontoc – ―Pattong‖ • Kalinga – ―Banga‖

Spanish Influenced Dances

• Philippine aristocrats created Filipino adaptations of European dances
• jotas, fandangos, mazurkas, waltzes
• dances by the young
• Dances reflects socialites to the Christianity, and stringed music of European art and the
rondalla culture
Eg. ―Jota‖ ―Habanera‖

Muslim Dances
• Influenced by Malay, Javanese & Middle Eastern Traders (Islam)
• mysticism, royalty, and beauty • Uses intricate hand & arm movement • the fingers
express feelings & emotions
• Uses shimmering costumes
Eg. Maranao – ―Singkil‖ • Tausug – ―Pangalay‖

Tribal Dances
• intricate craftsmanship in metal, clothing, and jewelry
• reflects rituals & animals, belief in ―spirits‖ & shamans, • Also known as Ethnic nature – ―anito‖
dances;
 Republic of the Philippines
Department of Education
Caraga Administrative Region
Division of Butuan City

• animal sounds, found in Ethnic minorities different parts of human singing, the Philippines
(T’boli, Bilaan, Manobo, Bagobo, indigenous materials etc.)
Eg. • T’boli – ―Madal Tahaw‖ • Manobo – ―Bangkakaw‖

Rural Dances or Countryside Dances

• Shows gaiety & laughter, festivities
• Performed in fiestas to honor patron saints give homage to the barrios namesake for a good
harvest, health, & • Indigenous materials,
• Reflects the simple life of perseverance the people in the barrio
• Depicts common work, clapping, rondalla, daily activities of the percussion peasants
instruments
Eg. ―Maglalatik‖ • ―Oasioas‖

Now that you had recorded the result of your physical fitness test, determined your strengths
and weaknesses and learned that dance is a popular way to be active and a healthy exercise program.
With that fact, you are now ready to create your fitness plan. Let us try to use FITT Principle to achieve
these 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

Principles of FITT

Frequency Intensity Time Type

Cardio and 5 to 6 times per Easy to 30 to 60 minutes Running,

Weight Loss week moderate or more walking, cycling,
swimming,
60-75% of rowing
maximum heart
rate

Strength 2 to 3 times per Depends on Depends on Weight

week, not amount of intensity of machines,
consecutive weight lifted. workout. resistance
days bands, body
The heavier the If intensity is weight like push-
weight, the less high, reduce ups, dips
sets and reps time spent

Stretching 5 to 7 times per Slow, easy and 15 to 60 minutes Static, Passive

week relaxed and hold each and PNF
stretch 40 to 60 (proprioceptive
seconds neuromuscular
facilitation)
 Republic of the Philippines
Department of Education
Caraga Administrative Region
Division of Butuan City

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. An athlete needs rest and recuperation for the
body to adjust properly.
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. It also states that each form of activity would produce different
results.
6. Variation Principle – training programs varies in intensity, duration, volume and other important
aspects of practice. Adaptation can be maximized by varying physical activity.

ACTIVITIES

ACTIVITY 1: LET’S DO THIS CHALLENGE!!!

You will to perform the simple workouts written below and try to execute properly because
through this you will find out what your body is capable of doing.

Are you ready? Check the following:

 Exercise Attire
 Safe place to perform the exercises
 Water and extra cloth/towel
 Stop Watch (You may use your cellphone or any gadget available)

If you are ready then let’s start:

I. Warm-up and Stretching Exercises (5- Minutes)

Jumping Jack, Jog in Place, High knee jog, and Kick front jog

(3 sets of 40 Seconds, Rest Interval: 10 seconds)

Basic Stretching from head to toe

(Neck bending, arm circling, side bending, hip rotation, & lunge side-front back)

II. Conditioning Proper (30 minutes)

Combine the hands and feet movements to create dance steps. Make at least 10 combinations
and make it as an exercise for least 30 minutes. Do not forget to take videos and pictures as proof that
you participated in the activity.

III. Cool-down ( 5 minutes)

Head tilt, Side bend, Side reach, calf stretch, breathing exercises
 Republic of the Philippines
Department of Education
Caraga Administrative Region
Division of Butuan City

Activity 2. MY FITNESS PLAN

DIRECTION: Create a simple fitness plan following the FITT principle using the format below.
Provide two exercises in each fitness components. Please consider the rubrics provided below.

Fitness Frequency Intensity Time Type

Components

Cardio and weight

loss

Muscular Strength
and Endurance

Flexibility
(Stretching)
 Republic of the Philippines
Department of Education
Caraga Administrative Region
Division of Butuan City

EVALUATION
ACTIVITY 1

I. DIRECTION: Complete the crossword puzzle by analyzing the given queues at the right side.

II.DIRECTION: Identify the following statement.

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.

5. It is characterized by the use of the human body as a vehicle of human expression.

6. It is passed down from generation to generation.

7. With the thumb and fore finger together, turn hand from wrist inward or outward.

8. To bring one forearm in front and the other in rear at waist level with slight twisting of
the trunk.

9. To touch the foot with foot flexion.

10. To displace one foot with the other this could be done forward or sideward.
 Republic of the Philippines
Department of Education
Caraga Administrative Region
Division of Butuan City

REFLECTION

DIRECTION: Answer the following questions based on what you feel and experience in the Activity 1.

1. How do you feel with the activity?

2. Do you find it difficult? Why?

3. Which exercise makes your pulse rate increase very rapidly while performing it?

4. Do you experience muscle pain while performing? What particular exercise?

References

 FIT FOR LIFE: The K-12 Physical Education and Health Textbook; Ryan & Richard C. Gialogo
 Seaward BL. Physical Exercise: Flushing out the Stress Hormones. In: Essentials of Managing
Stress. 3rd ed. Sudbury, Mass.: Jones & Barlett Publishers. 2014
 Sood A. Integrating Joyful Attention. In: The Mayo Clinic Guide to Stress-free Living.
Cambridge, Mass. Da Capo Press/Liflong Books. 2013
 Majoy Drew. Health Optimizing PE. Slideshare. January 21, 2017
 Brad Walker. FITT Principle. Stretch Coach. May 6, 2019
 Charisse Tano. FITT Goal-based on Training Principles. Slideshare. February 6, 2019
 Mateo Cabrera. FITT Principle & Muscular Strength Workout Plan. Slideshare. October 2, 2014
 Sarah Stanila. 3 Ways Dancing Relieve Stress. Arthur Murray Dance Centers. November 4,
2016
 https://en.wikipedia.org/wiki/Dance
 https://www.deped.gov.ph/wp-content/uploads/2019/12/DO_s2019_034.pdf
 https://wordart.com/
 https://www.researchgate.net/publication/329558482_Assessment_of_barriers_to_physical_activities_
among_university_students_in_Malaysia
 https://www.who.int/docs/default-source/coronaviruse/coping-with-stress.pdf?sfvrsn=9845bc3a_2

Development Team

Prepared by: LOUREN P. FULAY

10.progressive SST-II
9.frequency
8. intensity 6.specificity Checked by: DOLYNESSA J. GALEON, DevEdD( CAR)
Subject Group Head G12 HUMSS
7.variation 5. time
3. reversibility 4. type
Reviewed by: AMALIA B. RINGOR,DevEdD
1. recovery 2. overload ANHS Track head
DOWN I. Across
Noted by: RUTH A. CASTROMAYOR
ANHS Principal IV
10. cut 5. dance Approved: ISRAEL B. REVECHE, PhD
9. tap 4. type SHS Coordinator, EPS-EsP
8. Hayon hayon 3. intensity
7. kumintang 2. time
6. folk dance II. 1. Frequency