P.

E and Health 3
Quarter 2 – Module 3:
Dance-Modern/Contemporary and
Hip Hop
P. E and Health 3 – Grade 12
Alternative Delivery Mode
Quarter 1 – Module 3: Dance (Modern/Contemporary/Festival/Hip Hop)
First Edition, 2020

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Published by the Department of Education

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P.E and Health 3
Quarter 2 – Module 3:
Dance-Modern/Contemporary/Hip
Hop
Introductory Message
For the facilitator:

Welcome to the Physical Education and Health 3 Grade 12 Alternative

Delivery Mode (ADM) Module on Dance – Modern/Contemporary and Hip Hop!

This module was collaboratively designed, developed and reviewed by educators

both from public and private institutions to assist you, the teacher or facilitator in
helping the learners meet the standards set by the K to 12 Curriculum while
overcoming their personal, social, and economic constraints in schooling.

This learning resource hopes to engage the learners into guided and independent
learning activities at their own pace and time. Furthermore, this also aims to help
learners acquire the needed 21st century skills while taking into consideration
their needs and circumstances.

In addition to the material in the main text, you will also see this box in the body of
the module:

Notes to the Teacher

This contains helpful tips or strategies
that will help you in guiding the learners.

As a facilitator you are expected to orient the learners on how to use this module.
You also need to keep track of the learners' progress while allowing them to
manage their own learning. Furthermore, you are expected to encourage and assist
the learners as they do the tasks included in the module.

For the learner:

Welcome to the Physical Education and Health 3 Alternative Delivery Mode (ADM)
Module on Dance – Modern/Contemporary and Hip Hop !

The hand is one of the most symbolized part of the human body. It is often used to
depict skill, action and purpose. Through our hands we may learn, create and
accomplish. Hence, the hand in this learning resource signifies that you as a
learner is capable and empowered to successfully achieve the relevant
competencies and skills at your own pace and time. Your academic success lies in
your own hands!

This module was designed to provide you with fun and meaningful opportunities
for guided and independent learning at your own pace and time. You will be
enabled to process the contents of the learning resource while being an active
learner.
This module has the following parts and corresponding icons:

What I Need to Know This will give you an idea of the skills or
competencies you are expected to learn in
the module.

What I Know This part includes an activity that aims to

check what you already know about the
lesson to take. If you get all the answers
correct (100%), you may decide to skip this
module.

What’s In This is a brief drill or review to help you

link the current lesson with the previous
one.

What’s New In this portion, the new lesson will be

introduced to you in various ways such as
a story, a song, a poem, a problem opener,
an activity or a situation.

What is It This section provides a brief discussion of

the lesson. This aims to help you discover
and understand new concepts and skills.

What’s More This comprises activities for independent

practice to solidify your understanding and
skills of the topic. You may check the
answers to the exercises using the Answer
Key at the end of the module.

What I Have Learned This includes questions or blank

sentence/paragraph to be filled in to
process what you learned from the lesson.

What I Can Do This section provides an activity which will

help you transfer your new knowledge or
skill into real life situations or concerns.

Assessment This is a task which aims to evaluate your level of

mastery in achieving the learning competency.

Additional Activities In this portion, another activity will be given

to you to enrich your knowledge or skill of
the lesson learned. This also tends retention of
learned concepts.
 Answer Key This contains answers to all activities in the
module.

At the end of this module you will also find:

References This is a list of all sources used in

developing this module.

The following are some reminders in using this module:

1. Use the module with care. Do not put unnecessary mark/s on any part of
the module. Use a separate sheet of paper in answering the exercises.
2. Don’t forget to answer What I Know before moving on to the other activities
included in the module.
3. Read the instruction carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking your
answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are through with it.
If you encounter any difficulty in answering the tasks in this module, do not
hesitate to consult your teacher or facilitator. Always bear in mind that you are
not alone.

We hope that through this material, you will experience meaningful learning
and gain deep understanding of the relevant competencies. You can do it!

What I Need to Know

This module was created and written in order for you to properly manage physical
activities like dance through observation of safety protocol to avoid dehydration,
overexertion, hypo- and hyperthermia during MVPA (moderate to vigorous physical
activity) participation. This module will guide you on demonstrating proper
etiquette and safety in the use of facility and equipment. In this module, you will
learn to analyze physiological indicators such as heart rate, rate of perceived
exertion and pacing associated with MVPA’s to monitor and/or adjust participation
and effort through dance – modern/contemporary, hip hop, and festival dances.

The module is divided into two lessons, namely:

 Lesson 1 – Engaging in moderate to vigorous physical activities (MVPA’s) for

at least 60 minutes most days of the week in a variety of settings in-and out-
of school.

 Lesson 2 – Analyzing physiological indicators such as heart rate, rate of

perceived exertion and pacing associated with MVPA’s to monitor and/or
adjust participation and effort.

After going through this module, you are expected to:

1. Engages in moderate to vigorous physical activities MVPA’s) for at least

60 minutes most days of the week in a variety of settings in- and out- of
school.

2. Analyzes physiological indicators such as heart rate, rate of perceived

exertion and pacing associated with MVPA’s to monitor and/or adjust
participation or effort.
3. Perform dance skills especially in modern/contemporary dance and hip
hop dance.
4. Inculcate the value of being Makabansa.

What I Know
Are you now ready for the first lesson in Physical Education and Health 3?
Let us see how much you know about this pre-test. Let’s get started!
Complete the sentence by filling in the missing word/s. Select from the choices
below.

Moderate-Vigorous Physical Activities Training Heart Rate( THR)

Moderate Activity Radial Pulse Interpretative dance
Personal Maximal Heart Rate (PMHR) Active Pulse Rate(APR)
Resting Pulse Rate (RPR) Fitness Plan
Vigorous Activity Physical Fitness
Modern dance Contemporary dance Dance
Interpretative Expressive

1. ________________ is located at the wrist in lined to your radius, a bone in

your arm.
2. ________________ is the pulse before engaging in MVPA’s.
3. ________________ could be in a form of dance, aerobics exercises, muscle
and bone strengthening and even sports.
4. ________________ is the pulse during and after a physical activity.
5. _________________ is your own maximum heart rate in beats per minute.
6. ________________ is a schedule of physical activities with targeted fitness
components as well the time and the day.
7. ________________ is the rate of heart beats per minute at a desired
intensity of exercise.
8. ________________ is an intense physical activity.
9._________________ is less intense physical activity.
10. _______________ is the ability to do daily tasks with undue fatigue and
still has the reserve energy for emergency or leisure activities.
11. ______________ is composed of rhythmical and harmonious body
movements accompanied with music.
12. _______________ is considered to be a rejection or rebellion against
classical ballet.
13. _______________is a collaborative style that includes modern, jazz, ballet,
and hip hop elements.
14. Modern dance is ________________ in nature.
15. Contemporary dance is _____________________ in nature.
 Moderate to Vigorous Dance
Lesson
Activities –
1 Modern/Contemporary
Dance
Physical Education and Health 3 class is more on the application learned during
JHS. It is an application on how to manage physical activities in order to achieve
over-all human wellness. It encourages the learners to be proactive through
making it a point that they will include activities learned in Physical Education in
their daily routine.
When we say moderate to vigorous physical activities, it means that work-outs
should start moderately and slowly before proceeding to a more strenuous one.
The main reason is that muscles, bones as well as the heart and lungs should be
prepared properly to avoid injuries like torn and pulled muscles, heart burn and
exhaustion. If at the beginning of exercise you have felt this aches, probably you
will not continue to do exercises or less engage yourself in physical activities. So it
would be better that we have a fitness plan ready to be used most days of the week,
in or out of school. In this manner we engage ourselves in maintaining physical
wellness regularly.

What’s In

Today, because of the fast growth of the food industry, we are tempted to eat
almost anything, especially from fast foods and processed foods. If we consume
most of these kinds of food, we easily become overweight or worst, obese. If we will
not engage ourselves in activities that would burn the magnanimous amount of
calories from the food we take, surely it would lead in acquiring cardio-vascular
related illnesses. So, it is about time to include in our daily routine physical
related activities so that we could manage our personal health properly and
effectively. We need to have a fitness plan to follow, so that one hundred percent
we can achieve our goal of overall human wellness.
There are lots of activities to choose from that we can be part of. Some activities
like be-by-your-own-self, let’s name a few; jogging, hiking, or brisk walking. You
may also join basketball or volleyball team or simply play simple games or “Laro ng
Lahi” like “Patintero”, “Tumbang Preso”, and the like with your friends. You could
also join dance groups at school or create your own dance group in your
community. What’s important is that we engage ourselves in physical activities so
that we can maintain fitness whether you’re inside or outside the school.
Answer the following questions. Write your answer on the space provided
for.
1. What would we become, if we keep on consuming processed foods and
foods coming from fast food restaurants? _______________
2. What illness can we get from if we keep on eating high calorie foods then
we don’t even engage ourselves in PA’s regularly?________________
3. What plan should we have to achieve human wellness?_______________
4. What activities should we engage in to maintain fitness? ______________
5. What do we maintain if we engage ourselves in physical activities?
________

Notes to the Teacher

To be able to deliver this lesson well, the teacher must have read
the following:
How to make a Fitness Plan
Moderate to Vigorous Physical Activities
Difference of Modern Dance from Contemporary Dance

What’s New
Let us take note of the following terms.
1. Fitness Plan – a guide for managing physical activities to achieve
fitness.
 2. Moderate activities – exercises, dance, work-out or games that
require minimum effort.
3. Vigorous activities – exercises, work-outs, or games that requires a
low maximum to a high maximum effort.
4. Cardio-vascular related illness – a kind of sickness brought about
by overweight and obesity.
5. PMHR or Personal Maximal Heart Rate – is your own maximum
heart beat at your age subtracted from 220.
7. THR or Training Heart Rate – the individual’s heart beat at 60%
and 80% intensity of exercise.
8. RPR or Resting Pulse Rate – the pulse rate at rest
9. Active Pulse Rate – the pulse rate during or immediately after an
activity.
10. Pulse Rate – the number of heart beats per minute.

What is It

If you would decide to engage in physical activities regularly, first, one must create
a plan, a Fitness Plan. In this lesson, you as a student is required to engage in a
moderate to vigorous activities at least 60 minutes most days of the week whether
you are in school or out-of-school. Since the topic is all about Dance
(Modern/Contemporary), then the Fitness plan is more of the dance. You can
choose any of the present dances and music of today as your activity.

First, let us have a brief review on the history of Modern and Contemporary Dance.

Modern dance is a broad genre of western concert or theatrical dance, primarily

arising out of Germany and the United States in the late 19 th and early 20th
centuries. Modern dance is always considered to have emerged as a rejection of or
rebellion against classical ballet. Socioeconomic and cultural factors also
contributed to its development. Modern dance is codified, it has many techniques
named after the modern dance pioneers who created them. Dance artists such as
Isadora Duncan, Maud Allan and Loie Fullier were pioneering new forms and
practices in what is now called aesthetic or free dance performance. These dancers
disregard ballet’s strict movement vocabulary, the particular, limited set of
movements that were considered proper to ballet and stopped wearing corsets and
point shoes in the search for greater movement.
Some modern dance is usually performed in themed choreographic sequences, it
projects a message. It leans more toward interpretative dance. Modern dance is
specific style of dance that is free form and stems from the core, or torso of the
body and uses elements like contact-release, floor work, fall and recovery and
improvisation.
Some steps in Modern Dance

1. chaine tour – chain turns

2. glissade – gliding steps
3. jetes- jumps
4. tour de basque – leaps
5. chasse – a quick gliding steps with one foot leading.

Contemporary dance is a dance style of expressive dance that combines elements

of several dance genres including modern, jazz, lyrical and classical ballet. It is a
genre of dance performance that developed during the mid-20th century and has
since grown to become one of the dominant genres for formally trained dancers
throughout the world, with particularly strong popularity in the U.S and Europe.
Although originally informed by and borrowing from classical, modern, and jazz
styles. It has since come to incorporate elements from many style of dance. Due to
its technical similarities, it is often perceived to be closely related to modern dance,
ballet, and other classical concert dance styles. Contemporary, by definition, means
happening or existing at the same time, and is often used to describe dance works
that are created in the present or recent past.

Activity 1 Warm-up Exercises

1.1 Get the RPR (Resting Pulse Rate) through Radial Pulse.

Place your right index and middle fingers to your left wrist, look for the pulse.
Count the number of beats for 6 seconds. Multiply the result by 10, that would be
your RPR.

Example: no. of beats in 6 seconds = 8 x 10 = 80 bpm

1.2 Let us do some warm-ups.

.
Below is a suggested warm-up exercise illustrated at www.pinterest.com>warm-ups
or you may create your own figures.
To be more exciting you can accompany it with modern music in duple or
quadruple time signature or a slow music.
Activity 2 Moderate and Vigorous Dance Activity.

2.1 Moderate Dance Activity. Modern dance with the song “Anak” by
Freddie Aguilar incorporating chain tours, chasse, tour de basque, jetes and
glissade.

2.2 Vigorous Dance Activity.Suggested dance activity that you may download;
https://youtu.be/AVIeftVCZJO/90’sPinoyDanceCraze
or you may create your own vigorous contemporary dance .

Activity 3. Get your APR (Active Pulse Rate)

After the dance activity, immediately get your pulse rate.

Follow the same instruction in Activity 1.1
You will notice that your pulse had increased.

(Note: If you engage in a moderate exercise or physical activity, your APR is a

little bit higher to your RPR. But, if you engage in a much vigorous activity,
your APR would be much higher than that of your RPR.)

Activity 4. Cool down Exercise.

It is now time for relaxing the muscles after the dance activity. Cooling down
exercises are stretching exercises in nature. You may create your own flexibility
exercise as your cooling down.
 What’s More

Activity 4 Fitness Plan

Now, you are going to make a Fitness Plan in Dance that you may follow 60
minutes most days of the week. But first you have to get your PMHR and your THR.

Here is an example of PMHR and THR of a 16 year-old.

a. Formula for PMHR

PMHR = 220 – age

Example;

PMHR = 220 – 16 Y/O

= 204 bpm

b. THR at 60% intensity

THR = PMHR X .60

= 204 X .60
= 122.4 bpm

c. THR at 80% intensity

THR = PMHR X .80

= 204 X .80
= 163.2 bpm
 Example of a Daily Fitness Plan

Name :Juan S. Dela Cruz Age: 17 BMI: 22.50 kg/m²

Fitness No. of Activity What should be Result

Component Minutes monitored
Cardio- 20 A. Warm-up Exercise (5 A. RPR 80
Vascular minutes minutes) bpm
Endurance B. Dance Activity (Any
Modern/Contemporary
Dance) B. THR 127.5
bpm

Muscular 20 a.Plank (30 seconds) Increase in load (40

Endurance minutes ( time and secs)
b. Push-ups (10 number of
counts/3 repetitions w/ repetitions ) 4 reps
1 minute interval)

c. Squats (10 x 3 15 x 3
repetitons)
Flexibilty 10 a. Neck Bend/Twist Maintained the 10
minutes b. Shoulder number of minut
Stretch/Rotation minutes of es
c. Trunk Bend/Twist flexibility
d. Hip Rotation exercise
e. R/L Ankle Rotation
Cool – Down Exercise 100
bpm

Note: Write down the result of THR’s after the dance activity, and record the
increase of loads in muscular and flexibility activities.

What I Have Learned

1. The physical activity could be ___________ or vigorous to achieve the desired

level of fitness.
2. Moderate physical activities/exercises are suited for _____________.
3. ____________ exercises are suited for individuals who regularly exercise and want
to increase the load, effect and benefits of it.

4. _____________________________ is equivalent to 220 minus your age.

5. _____________________________ is the range of heart beats if one would engage in

a moderate to vigorous exercise.

6. ________________ is a personalized planned activity one must follow to obtain

fitness.
7. ________________ exercise prepares the body to a MVPA’s.

8. _________________ exercise relaxes the muscles after a strenuous activity.

9. It is important to know one’s THR to ___________ injury and discomfort.

10. Dance is a kind of exercise that develops cardio-respiratory _____________.

What I Can Do
Activity 5 Make my own Daily Fitness Plan

Name :_______________________Age:__________ BMI:________________

Fitness No. of Activity What should be Result

Component Minutes monitored
Cardio- 20
Vascular minutes
Endurance

Muscular 20
Endurance minutes

Flexibility 10
minutes
 Assessment

Read the statement carefully and choose the letter of the best answer.

1. Exercise before MVPA’s.

a. cool-down exercise
b. warm-up exercise
c. moderate exercise
d. vigorous exercise

2. Exercise after MVPA’s

a. cool-down exercise
b. warm-up exercise
c. moderate exercise
d. vigorous exercise

3. Range of heart rate during MVPA’s

a. PMHR
b. THR
c. BMI
d. APR

4. A persons own highest range of heart rate relative to age.

a. PMHR
b. THR
c. BMI
d. APR

5. A persons’ heart rate during or after an activity.

a. PMHR
b. THR
c. BMI
d. APR
6. Cardio-vascular endurance can be developed in this kind of activity.
a. weight lifting
b. dancing
c. orienteering
d. fencing
7. A personalized planned physical activities.
a. exercise plan
b, activity plan
c. health plan
 d. fitness plan

8. Heart rate is measured through this.

a. beats per second
b. beats per minute
c. beats per hour
d. beats per day
9. The THR of a 17 year old at 60% intensity.
a. 121.8 bpm
b. 122.8 bpm
c. 123.8 bpm
d. 124.8 bpm
10. The THR of a 20 years old at 80% intensity.
a. 158 bpm
b. 160 bpm
c. 162 bpm
d. 164 bpm
11. It is an expression of emotions through body movements in harmony with
music.
a. dance exercise
b. exercise
c. dance
d. modern dance
12. A collaborative style of dance that includes modern, jazz, ballet, and hip hop
elements.
a. contemporary
b. modern
c. interpretative
d. creative
13. Modern dance is different from contemporary because it is...
a. modified
b. codified
c. certified
d. simplified
14. The nature of modern dance.
a. interpretative
b. expressive
c. sensitive
d. creative

15. The nature of contemporary dance.

a. interpretative
b. expressive
c. sensitive
d. creative
 Additional Activities

Now that you have known the impact of a moderate to vigorous physical activity in
our body it is high time for you to do physical activities regularly.
As part of a continuing lesson in Physical Education and Health 3 for SHS
students, you may engage in physical activities not only in the school during P.E
class but also in your home. This next activity will be done in your home.

Activity 6 Moderate Dance Activity (Modern)

Fitness No. of Activity What should be Result

Component Minutes monitored
Cardio- 20 A. Warm Up 1. RPR
Vascular minutes B. Moderate 2. APR
Endurance Dance 3. THR
C. Cool Down
Exercise

Activity 7 Vigorous Dance Activity (Contemporary)

Fitness No. of Activity What should be Result
Component Minutes monitored
Cardio- 20 A. Warm Up 1. RPR
Vascular minutes B. Vigorous 2. APR
Endurance Dance 3. THR
C. Cool Down
Exercise

(Note: All performance will be assessed through Dance Performance Rubric

found at the Answer Key page)
 What I Know

You are now ready for the next lesson. Before we proceed, let us answer the
following.

1. The range of heart rate during physical activities relative to your age.

a. THR
b. PMHR
c. APR
d. RPR

2. The importance of monitoring heart rate during physical activities.

a. avoids heart injury

b. gains personal knowledge on active heart rate
c. serves as a training guide
d. basis for exercise

3. It increases during vigorous activities.

a. perspiration level
b. heart rate
c. oxygen intake
d. energy consumption

4. It is similar to the Training Heart Rate.

a. Rate of Perceive Exertion

b. Pulse Before the Activity
c. Pulse Rate After the Activity
d. Pulse Rate During the Activity

5. A science that deals with the ways that living things function.

a. Anatomy
b. Biology
c. Physiology
d. Botany
 6. It is based on the physical sensations a person experiences during physical
activity, including increased heart rate, increased respiration or breathing rate,
increased sweating, and muscle fatigue.

a. intensity of exercise
b. frequency of exercise
c. perceived exertion
d. type of exercise

7. A level of intensity of exercise like warming up or doing a long work out.

a. Low intensity
b. Moderate intensity
c. High intensity
d. Vigorous intensity

8. A level of intensity of exercise like going for a run and being at that place where
you can talk, but only a few words.

a. Low intensity
b. Moderate intensity
c. High intensity
d. Vigorous intensity

9. A level of intensity where you can only work for a short periods of time.

a. Low intensity
b. Moderate intensity
c. High intensity
d. Vigorous intensity

10. It is used as a way of monitoring the intensity of your exercise at your own
pace that is challenging enough to reach your goals, but not so hard to
overexertion.

a. Heart Rate Monitor

b. Intensity rating scale
c. Perceived Exertion Scale
d. Exercise-based scale
 Physiological Indicators
Lesson Associated with MVPA’s to
Monitor/Adjust
2 Participation/Effort - Hip
Hop Dance

As a Physical Education student, you must have a complete understanding in

analyzing physiological indicators such as heart rate, rate of perceived exertion
(RPE) and pacing associated with MVPA’s to monitor and/or adjust participation or
effort.
This will enable you to perfectly attain the desired fitness goals while engaging in
physical activities. Physical activities for SHS students are not merely just for fun,
joy and excitement. It is more of on deeper application and understanding on the
effects of physical activities. If done properly, there’s a greater health benefits, and
if not, there will be a greater risk.

What’s In

Before we proceed to the formal lesson, let us first have a review.

Complete the acronym.

1. THR = _______________________
2. PMHR = _____________________
3. APR = _______________________
4. RPR = _______________________
5. MVPA = _____________________

Notes to the Teacher

To be able to deliver this lesson well, the teacher must
have read the following:
 Different level of exercise intensity
 Rate of Perceived Exertion
 What’s New

The present concept of Physical Education today is not only to start and finish the
exercise or activity and that’s it. But, to record the progress and the effects of
exercise to one self. This can be achieve by analyzing and recording the
physiological indicators such as heart rate, rate of perceived exertion and
pacing and training heart rate. It is very important to have the knowledge and
skills in the proper conduct of physical activities so that the desired result could be
achieved. So, it would be better for you to monitor the intensity of your workouts.
In his manner you will exercise within your range that is comfortable, yet still
requires you to exert yourself. Monitoring your own heart and RPE keeps you in
the safe zone while exercising.
The United States Center for Disease Control and Prevention (CDC)
recommends that adults should get at least 150 minutes a week of moderate-
intensity, or 75 minutes of vigorous-intensity aerobic activity. They also advise
engaging in muscle-strengthening activities two or more days a week. This is the
minimum recommendation, the CDC says you can increase your aerobic exercise to
300 minutes of moderate-intensity activity a week, or 150 minutes of vigorous
exercise a week, if you’re looking for additional health benefits. Also, as stated by
Baston at www.healthline.com, “the optimal level for intensity for exercise depends
on the individual but, generally speaking, the recommended exercise guidelines is
30 to 45 minutes at a moderately-intense rate, five days per week”. She explains,
“the same benefits can be achieved in 20 minutes at a vigorously intense rate, three
days per week”.

What is It

What is RPE?

It is known to us how important exercise is to our overall health, so we need to

monitor how hard we are working. One way to monitor, track or measure the
intensity of our exercise is by using the Perceived exertion Scale or often
abbreviated as RPE- Rating of Perceived Exertion. The common or the standard
scale that is being used is the Borg Scale of Perceived Exertion, which ranges from
0-20. But for the workouts that you are going to do, we will use a simpler
perceived exertion scale (RPE) suggested in an article at www.verywellfit.com, which
is a lot easier to remember because it starts only from zero to ten than the 20-point
Borg Scale.

The scale is helpful in measuring the intensity of your exercise so that you can
monitor your target heart rate or training heart rate, which means that when you
exercise you do not inflict any injury to your heart as well as to your whole body.
Also, it means that when you exercise, whether in a moderate or high intensity, you
are in your target heart rate zone. Sometimes, over exercising leads to discomfort
that in way gives you less interested in engaging to physical activities.

Here is an example of RPE Levels of Perceived Exertion.

Level 1: I’m watching TV and eating bonbons

Level 2: I’m comfortable and could maintain this pace all day long
Level 3: I’m still comfortable, but am breathing a bit harder
Level 4: I’m sweating a little, but feel good and can carry on a conversation
effortlessly
Level 5: I’m just above comfortable, am sweating more and can still talks easily
Level 6: I can still talk, but am slightly breathless
Level 7: I can still talk, but I don’t really want to. I am sweating like a pig
Level 8: I can grunt in response to your questions and can only keep this pace for a
short time period
Level 9: I am probably going to die
Level 10: I am dead

According to an article posted at verywellfit.com, it states that, “In general, for most
workouts it would be better to be at around Level 5-6. If you’re doing an interval
training, you want your recovery to be around 4-5 and your intensity blasts to be at
around 8-9. Working at a level 10 isn’t recommended for most workouts. For
longer, slower workouts, keep your PE at level 5 or lower.” The low intensity of
exercise is at Level 3-5 on RPE, Moderate intensity is about Level 5-6, and High
Intensity is about Level 8-9.

Below is an RPE Scale and Borg Scale (compared), with example activities that
would serve as your guide in engaging moderate to vigorous physical activities.

Exertion RPE Scale Borg Scale Activity examples

none 0 6 Lying on the couch
Just 0.5 7 to 8 Bending over to put on
noticeable your shoes
Very light 1 9 to 10 Easy chores, such as doing
laundry
light 2 to 3 11 to 12 Leisurely walking that does
not increase your heart rate
Moderate 4 to 5 13 to 14 Brisk walking or moderate
/somewhat activity that speeds up your
hard heart rate without making
you out of breath
 hard 6 to 7 15 to 16 Vigorous activity, such as
jogging, biking, or
swimming (increases your
heart rate and makes you
breathe harder and faster)
Very hard 8 to 9 17 to 18 The highest level of activity
that you can continuing
doing without stopping
such as running
Maximum 10 19 to 20 A short burst of activity,
effort such as a sprint, that you
cannot keep doing for long

What’s More

Before we proceed to the activity, let us have first a review on the history and steps
of Hip Hop Dance.

Hip Hop dance refers to street dance styles performed to hip hop music.
In the 1970’s, an underground urban movement known as “hip hop’, began to form
in the Bronx, New York City. It focused on emceeing (or MCing) over house parties
and neighbourhood block party event, held outdoors.

Jamaican-born DJ Clive “Kool Herc” Campbell pioneered the use of Djing

percussion “breaks” in hip hop music. He is also the first major hip-hop deejay, DJ
Kool Herc, an 18-year old immigrant who introduced the huge sound system of his
native Jamaica to inner city parties.
Hip hop is also a cultural movement that attained popularity in the 1980s and ‘90s
and the backing music for rap, the musical style incorporating rhythmic and/or
rhyming speech that became the movement’s most lasting and influential art form.
The term hip hop refers to a complex culture comprising four element: deejaying or
‘turntabling” (aural), rapping also known as “Mcing’ or “rhyming” (oral), graffiti
painting, also known as “graf” or “writing” (visual) and “B-boying” (physical). As
mentioned in an article in hip hop dance by Moncell Durden, assistant professor at
USC saying “Hip Hop dance involves two dances: breaking and social dances.

Hip hop dance is a broad category that includes a variety of styles, like the
following;

1. Breaking- a floor oriented dance moves, wherein each person take turn in
dancing.
2. Locking – it is a freeze or sudden pause then moving again.
3. Popping – more on illusory moves, where dancers push their bodies.
4. Jookin – gliding on tip toes
5. Turfing - a fusion of miming and gliding that places heavy emphasis on story
telling (through movement) and illusion.
5. Jerking - a movement of arms and hands as if conducting, the wrists cross
in front of the chest and then sweep out in time, or at half time with the music.
 6. Krumping – intense, fast paced, and sharp highly energetic movement
involving arms, head, legs and feet

Activity 1 Low Intensity Exercise

Here is the instruction for your low intensity exercise.

1. Create your own warm up activity of five (5 minutes) accompanied by a Hip-

hop music.
2. Begin the warm up exercise from your neck, upper extremities and trunk
down to the lower extremities.
3. After the warm up, get your radial pulse rate. Make sure that your pulse
rate after the warm up is within or lower than your Training Heart Rate or
Perceived Heart Rate (within your 60% to 80% training intensity or lower).

Activity 2 Moderate Intensity Exercise

1. After the warm up exercise and recording of THR, you may now proceed to
perform a moderate-intensity-kind of dance exercise accompanied by a Hip Hop
music.
2. Together with the class, the teacher would create or imitate a 3 to 4 minutes
hip hop dance move. Incorporating the different steps/styles of hip hop.
3. Repeat the dance activity for at least three times, but make sure that you
get your pulse rate (APR) after each dance routine and compare it to you own THR.
Make sure that is within your THR.
4. Rate yourself based on RPE scale.
5. Do a cool down exercise after.

Activity 3 High Intensity Exercise

1. After the warm up exercise and recording of THR, you may now proceed to
perform a high-intensity-kind of dance exercise accompanied by a Hip Hop music.

2. This time choose a part from the hip hop dance routine you have created in
Lesson 2 that you think could be made more intense. Do this for at least a minute.
After doing so, take your radial pulse (APR).

3. Make sure that your APR is within your THR or your working in your target
heart rate zone.
4. Do cool down exercise after.

Now if you are done with this activity, it is suggested that Low intensity exercise
should be done once a week, the medium intensity exercise should be done 2 to 3
times a week, while the high intensity exercise should be done 2 times a week.
 What I Have Learned

Sentence Completion. Complete the sentence by filling in the needed missing

word/s.

1. It is important to monitor your __________ during moderate or high intensity

exercise.
2. ____________________ is a method of measuring the intensity level of an activity.
3. – 4. It is suggested that best workouts should be at Level ___ to ___.
5. Always do the ___________ before beginning a moderate or high intensity exercise.
6. _____________ started as an underground urban movement in Bronx, NY.
7. Hip Hop dance involves two types of dance, _____________ and social dance.
8. Hip Hop dance refers to street dance styles performed to hip hop __________.
9. ______________ is a dance move that freeze, pause and move again.
10. _____________ is more on illusory moves, where dancers push their bodies

What I Can Do

Now that you have a full understanding on how to analyze physiological indicators
associated with MVPA’s, then you are ready for this.
List down moderate, hard, to very hard or intense exercise routine in lined with the
rate of perceived exertion.

Exertion RPE Scale Your activity examples (exercise routine)

Moderate 4 to 5
/somewhat
hard

hard 6 to 7

Very hard 8 to 9
 Assessment

Read the statement carefully and choose the letter of the correct answer. Write your
answer on a separate sheet.

1. It is the same with the Training Heart Rate.

a. Rate of Perceived Exertion
b. Target Heart Rate
c. Active Pulse Rate
d. Resting Pulse Rate

2. The method of measuring the intensity of exercise.

a. Rate of Perceived Exertion

b. Target Heart Rate
c. Active Pulse Rate
d. Resting Pulse Rate

3. The pulse rate before an activity.

a. Rate of Perceived Exertion

b. Target Heart Rate
c. Active Pulse Rate
d. Resting Pulse Rate

4. The pulse rate during an activity.

a. Rate of Perceived Exertion

b. Target Heart Rate
c. Active Pulse Rate
d. Resting Pulse Rate

5. Moderate or somewhat hard exercise has this RPE scale.

a. 2 to 3
b. 4 to 5
c. 6 to 7
d. 8 to 9

6. A hard intensity of exercise has this RPE scale.

a. 2 to 3
b. 4 to 5
c. 6 to 7
d. 8 to 9
7. “I’m sweating a little, but feel good and can carry on a conversation effortlessly.”

a. Level 4 of RPE
b. Level 5 of RPE
c. Level 6 of RPE
d. Level 7 of RPE

8. “I’m just above comfortable, am sweating more and can still talk easily.”

a. Level 4 of RPE
b. Level 5 of RPE
c. Level 6 of RPE
d. Level 7 of RPE

9. In general, the recommended intense of exercise for an individual.

a. Low intensity
b. Moderate intensity
c. High intensity
d. Vigorous intensity

10. Optimum benefit of exercise.

a. physical health
b. mental health
c. emotional health
d. overall wellness

11. The musical style of incorporating rhyming or rhythmic speech.

a. hip hop
b. funk
c. rap
d. jazz

12. The first major hip hop deejay.

a. DJ Kool
b. DJ KJool Herc
c. DJ Kool Herc
d. DJ Herc
13. An underground urban movement that began in Bronx, NY, which became
popular form of dance.
a. jazz
b. hip hop
c. ballet
d. funk
14. A floor oriented dance moves, wherein each person take turn in dancing.
a. Popping
b. Locking
c. Breaking
d. Krumping
15. A movement of arms and hands as if conducting, the wrists cross in front of
the chest and then sweep out in time, or at half time with the music.
a. popping
b. turfing
c. jookin
d. jerking

Additional Activities

Let’s do a dance exercise at a moderate and high intense level. Try to record your
heart rate at the desired rate of perceived exertion. Submit a video recording of
each activity.

Activity 4 Moderate Intense Dance Exercise “ Line Dance”

Activity 5 High Intense Dance Exercise “ Hip Hop”

(Note: All performance will be assessed through Dance Performance Rubric

found at the Answer Key page)
 B 15.
A 14.
B 13.
A 12.
C 11.
B 10.
A 9.
B 8.
D 7.
B 6.
D 5.
A 4.
B 3.
A 2. What I Know
Radial pulse
B 1.
Resting pulse rate
Moderate-vigorous
Assessment
physical
activities(/MVPA’S
Active Pulse
Rate/APR
Personal Maximal
What's In Heart Rate/PMHR
Fitness Plan
Overweight
10.endurance Training Heart
Cardio-
Rate/THR
vascular
9. avoid
8. Cool down
related illness Vigorous activity
7. Warm up Fitness plan Moderate activity
6. Fitness plan Physical Physical fitness
5. THR activities Dance
4. PMHR fitness Moderate dance
3. vigorous Contemporary
2. beginners Interpretative
1. moderate Expresive
Learned
What I Have
Dance
Lesson 1 Moderate to Vigorous Physical Activities –Modern/Contemporary
Answer Key
Lesson 2 Physiological Indicators Associated with MVPA’s to Monitor/Adjust
Participation/Effort

What I Know What’s In What I Have

1. a 1. Training Heart Learned
Rate 1. heart rate
2. a
2. Personal 2. Rate of Perceived
3. b
Maximal Heart Exertion
4. a Rate
3. 5
5. c 3. Active Pulse
Rate 4. 6
6. c
4. Resting Pulse 5. warm up
7a
Rate 6. Hip Hop
8. b 5. Moderate- 7. Breaking
9. c. vigorous Physical
8. music
Activities
10. c 9. Locking
10. Popping
Assessment
1. b
2. a
3. d
4. c
5. b
6. c
7. a
8. b
9. b
10. d
11. c
12. c
13. b
14. c
15. d
 Criteria Excellent Good Acceptable Partial Minimal
5 pts 4 pts 3 pts 2 pts 1 pt
Knowledge of Demonstrates Demonstrates Demonstrates Demonstrates
choreography excellent good knowledge of some Remembers a
knowledge of knowledge choreography. knowledge few of the
the of Keeps up with of steps/
choreography. choreography. group. Some choreography, movements
and does it Keeps up with errors. but unsure of and
well. group. Few some tries, but
errors, movements. looks
however it Sometimes lost and out of
does not hesitates/ sync with
interfere watches other
with others
performance. and makes
several errors

Technical skills Dance

performed Dance Dance Although Only some
with great performed performed remembers understanding
attention to with attention with attention some of
quality of to to of dance, little technical
movement, details of most details attention paid elements (ie.
body technique, of to footwork,
position, has technique, how quality
placement on attained but movements of movements,
stage and proficiency in hasn't are done or body
other dance style. attained other positions)
details. Also proficiency in details of demonstrated
demonstrates dance style dance. in
an yet. performance.
excellent
understanding
of
dance style.
Performance The dancer The dancer The dancer The dancer is The dancer is
Skills creates a communicates communicates generally not
believable with other with other focused, but very focused,
character on dancers and dancers and only concentrated
stage and is audience audience some attempt or
able through through made to committed to
to engage the eye contact eye contact communicate performance.
audience and and with others on
completely facial and facial and stage or
through their body body audience.
performance. expression. Is expression.
able to engage
the audience.
Rhythm/Tempo Excellent Accurate in Generally Shows a basic Attempts to
Shows a beat, accurate in understanding keep
complete tempo, beat, of a rhythm, but
understanding rhythms tempo, tempo and gets off beat
of of dance rhythms beat, and
tempo and sequences of dance but falls speeds up or
beat throughout sequences behind falls
and stays on the most and/or speeds behind often.
rhythm dance. of the time. up Doesn't follow
throughout in places or beat in music.
the makes errors
dance. in
rhythm.
References

Weekend Fitness tips, summer sales picks, fitness tips, warm up, post workout
stretching, end of season sales, Accessed May 4, 2020
https://www.pinterest.ph/pin/469429961160292800/

Dix, Megan, RN,BSN. “How to Take Your Pulse (Plus Target Heart Rate to Aim For)”
healthline May 15, 2019. https//www.healthline.com

Quinn, Elizabeth. How to Use the Perceived Exertion Scale During Your Workout,
Estimating Heart Rate and Exercise Intensity Zones.Dec 7, 2019.
https://verywellfit.com/perceived-exertion-scale-1231117

Matermind Official. 90’sPinoyDanceCraze/Mastermind.10:02 Published December

23, 2018
https://youtu.be/AUIeFtUCZJO/90’sPinoyDanceCraze

Perceived Exertion (Borg Rating of Perceived Exertion Scale)/Physical Activity.

Accessed May 11, 2020
https://www.cdc.gov/physicalactivity/basics/measuring/exertion.htm