PE & HEALTH

12
Instructions. Choose the letter of the best answer. Write the letter of your choice on a
separate sheet of paper.
1. Dance comes from the German word ________, which means “to stretch or “to drag”.
a. damson c. theatron
b. legamentus d. exodus
2. Dance during the ______ period is based on superstition and infused with magic.
a. 21st Century c. Ancient Egypt
b. Prehistoric d. Middle Ages and the Renaissance
3. Dance in this period increased as a court amusement and later transformed into
professional entertainment.
a. 14th century c. late 16th to 17th century
b. 15th century d. 18th century
4. Dances during prehistoric time have not yet been fully recorded. It was only during the
ancient period where ______ are believed to be the first people to dance because of the
discovery of dancing figures in rock shelters and caves.
a. Romans c. Greeks
b. Cretans d. Egyptians
5. A period of “dance fever” wherein the young and old alike were not limited to express
their emotions through dance.
a. 16th to 17th century c. 19th century
b. 18th century d. 20th century
6. How many health-related fitness components are there?
a. 3 c. 5
b. 4 d. 6
7. The ability to use your entire body for long period of time without stopping. This
requires a strong heart, lungs, and clear blood vessels.
a. Cardiovascular Fitness c. Flexibility
b. Muscular Strength d. Muscular Endurance
8. The amount of force your muscles can produce.
a. Muscular Strength c. Power
b. Muscular Endurance d. Speed
9. The ability to move your joints through a full range of motion.
a. Flexibility c. Muscular Endurance
b. Reaction Time d. Muscular Strength

10. The percentage of body weight that is made up of fat when compared to
your other tissues, such has bones and muscles.
a. Body Composition c. Power
b. Muscular Strength d. Agility
How healthy is your lifestyle? Prior to conducting a series of tests, let’s take a
review on your physical activities and make a self-assessment.
Instructions. Read the following statements carefully and put a check mark
(√) on the statements that apply to you.

I engage in dancing I always find time to I choose dance style

activities for at least do aerobic dancing and intensity level
30 minutes several at least 30-minutes that meets my needs
days a week in a day of fitness level

I engage in dancing
that challenge my
heart rate
I take 1 to 2 days
I perform flexibility
rest in a week after a
exercises a minimum
week-long dance
of 2x per week
practice

I do warm-up,
I am always I balance the
stretching, and cool
conscious with my intensity level of my
down exercises
body composition dance training
before dancing

I assess my physical
I maintain my ideal I dance to build
fitness level before
body mass index muscle stamina
dancing

I dance regularly to
I adjust to certain I engage into nonstop
enhance my
movements and dance exercise 20-30
muscular and
routines to perform minutes in 4 to 6
cardiovascular
dance better days a week
strength/endurance
Dances from the Past
What is Dance?
Dance comes from the German word damson, which means “to stretch or “to
drag”. It developed as a natural expression of united feeling and action. Dance
is considered the mirror of the society because it responds to historical and
religious events as well as social and political statements.
Although there have been immense comparative differences in period and
culture, people still dance mainly for four reasons: (a) to please gods; (b) to
please others; (c) to please themselves; and (d) to build community within an
ethnic group or social interaction.
History and Development of Dance from the Different Periods
 Dance During the Prehistoric Period
 It had been a major form of religious ritual and social expression
within primitive culture.
 It was used as a way of expression and reinforcing tribal unity and
strength.
 It is based on superstition and infused with magic. Shamans as lead
dancers acted as physicians and religious leaders and kept tribes
healthy, prosperous and safe.
 Dance During the Ancient Civilization
 Ancient Egypt.
 3,300 BCE (First Dancing). It is believed that the first people to
dance were the Egyptians. Archaeologists discovered paintings of
dancing figures in rock shelters and caves.
 As a way of expressing religious service and teaching ancient
myth, three (3) major dancers were evolved:
(1) the king;
(2) the priests who performed magical dances;
(3) virgin dancers who were trained to perform during
ceremonies led by the priests.
 Ancient Crete.
 The Cretan civilization (3000-1400 BC) was a cultural link in the
ancient world between Egyptians and Greeks.
 Cretans used dance to perfect their military training which made
excellent.

 Ancient Greece.
 Dance was not just for religious and military training but also a
form of entertainment and display.
 Plato immensely gave importance to dance in education as stated
in the education on the Laws. He highlighted the two kinds of
dance and music: the noble (fin and honorable) and the ignoble
(imitating what is mean or ugly).
 Ancient Rome.
 Gave less importance to dancing which eventually became an
integral part of the corruption in the latter days of the Roman
Empire resulting in the condemnation of dance by early
Christians.
 Dance was primarily performed for religious, social and
entertainment. However, theatrical entertainment was prohibited
but still existed and was performed within church during
religious ceremonies.
 Dance During the Middle Ages and The Renaissance
 1400 (Ballet Comes into Play). Ballet started in this year in Italy, but
didn’t really become popular until around the year 1500. Ballet
gained its popularity when a lady of the arts, Catherine de Medici,
married King Henry 11 and threw festivals where they would perform
ballet dances. Ballet is believed to be the main core of every single
dance style.
 A vast dance movement occurred throughout the courts of Europe
in the 15th and 16th centuries. During these times, new court dances
performed by the nobility came about as well as the rise of the art of
ballet in Italy and France.
 Several other dance forms continued to sprout and spread across
several countries.

Dancing toward the 21st Century

Modern History
 Dance During the Late 16th and 17th Centuries (1501-1700)
 1600 (Masque Dancing). Masque dancing started from elaborate pageants and shows
in the 16th century. Masque dancing involved intricate costuming and stage designing
that also incorporated singing and acting as well as dancing. It was often used as a court
entertainment.
 A period in the history of dance in Italy, France, and England which was considered to
be pleasantly deep and rich. France became the forerunner in dance during this period.
 Dance increased as a court amusement and later transformed into
professional entertainment.
 Dance During the 18th Century (1701-1800)
 1795 (Classical Persian Dancing). This style of dance evolved from courtroom
dancing. An era influencing Persian dance was the Qajar Dynasty which lasted from 1795
to 1925. Dancers would perform artistic and lively dances for the Shah. The music is
usually played by a small band.
 1800 (Tippity Tappity, Time for Tap). Tap dancing originated from African tribe
dancing. Tap dancing makes percussion sounds because of dancers most commonly
wearing leather shoes with two pieces of metal and clip and clap against hard floors. Tap
is still very popular to this day.
 Dance During the 19th Century (1801-1900)
 1890 (Merengue Dancing). It is a Caribbean dance style that involves partners holding
each other in a tango-like position and moving their hips side to side.
 1900 (Jazz and Acro). It involves doing smooth and flexible movements, and lots of
back bending and tricks. Both styles are widely popular to this day.
 Ballroom dances also emerged during this period like Cotillion,
Polonaise, Quadrille, Waltz and Polka.
 20th Century Dances (1901-2000)
 Described as a period of “dance fever” wherein the young and old
alike were not limited to express emotions through dance.
 1950 (Contemporary Dance). Contemporary dance is a style that
combines jazz, ballet, and modern dance. It can be many different
styles, but most of the time it is melancholy and or intense.
 1970 (Hip Hop Dance). There are many styles of hip hop that include
breaking, popping, locking, and more. Street dance was performed
both in night clubs and on the streets. It is associated with funk,
breakdancing, and hip-hop.
 Several social dance movements also evolved such as castle walk,
tango, foxtrot, Charleston, Lindy Hop, Rumba, Mambo, Cha-ChaCha, Samba, Bossa
Nova, Boogaloo and Twist.
 Popular fad dances also emerged like YMCA and Macarena.
 21st Century Dance (2001- Present)
 2018 (Dance Nowadays). Today's dance style has taken a turn
towards more hip hop dances. Small and popular dances that
involve hip hop and that most everyone can achieve include the whip
and nae nae, Gangnam Style (it’s a little old), shooting, and more.
Health-Related Fitness (HRF) and FITT Principles
The Health-Related Fitness Components
Before engaging any physical activities, you need to self- assess your healthrelated
fitness status and determine barriers to physical activity participation.
Health-related fitness involves exercise activities that you do in order to try to
improve your physical health and stay healthy.
Cardiovascular endurance is the ability of the heart and lungs to work
together to provide the needed oxygen and fuel to the body during sustained
workloads. The 3-minute Step Test is used to test cardiovascular endurance.
Muscular strength is the amount of force a muscle can produce. The PushUp Test is most
often used to test muscular strength.
Muscular endurance is the ability of the muscles to perform continuous
without fatiguing. The Basic Plank is most often used to test muscular
endurance.
Flexibility is the ability of each joint to move through the available range of
motion for a specific joint. The Zipper Test and Sit and Reach Test is
frequently used to test body flexibility.
Body composition is the amount of fat mass compared to lean muscle mass,
bones and organs. The BMI is defined as the body mass divided by the square
of the body height, and is universally expressed in units of kg/m², resulting
from mass in kilograms and height in meters.
Getting FITT with Dance
When engaging in any form of dance, always consider the FITT (Frequency,
Intensity, Time, Type) principle of training to be able to perform efficiently and
minimize unnecessary body stress and injury.
Frequency (How Often)- number of training sessions that are performed
during a given period (usually one week). About 3 to 4 times per week or more
are the recommended times of exercise for an individual. Rest or easy days
are in between to allow your body to recover from physical exertion.

Example:

Goal Sun Mon Tues Wed Thurs Fri Sat

Cardio- Work Work Work Work Work

vascular (3- out out out out out
Rest Rest
Munite Step Session Session Session Session Session
Test) 1 2 3 4 5
Intensity (How Hard)- an individual’s level of effort (light, moderate, vigorous).
Example:

Sample Activities Light Moderate Vigorous

Cardiovascular
Slow walking Fast walking Jogging
Endurance

This Rate of Perceived Exertion (RPE) scale below is used to measure the intensity of
your exercise/ physical activity. This value gives a reference point for an individual’s
internal load which can be compared with others during a similar session.

RPE CHART (Rate of Perceived Exertion)

Rate Level Effort Description

 Feels almost impossible to keep going

10 Maximum Effort Activity
 Completely out of breath, unable to talk

 Very difficult to maintain exercise intensity

9 Very Hard Activity
 Can barely breathe and speak a single word

 On the verge of becoming uncomfortable

7-8 Vigorous Activity
 Short of breathe, can speak a sentence

 Feels like you can exercise for hours

4-6 Moderate Activity
 Breathing

 Feels like you can maintain for hours

2-3 Light Activity
 Easy to breathe and carry on a conversation

 Anything other than sleeping, watching TV,

1 Very Light Activity
riding a car, etc.

Time (How Long)- duration of a workout (including warm-up and cool-down) or the
length of time spent in training. To improve health-related fitness, trainers recommend 20
to 30 minutes of nonstop exercise. Time should be decreasing as the intensity of the
activity is increasing.

Example:
Goal Sun Mon Tues Wed Thurs Fri Sat

Cardio- Slow Slow Fast

Rest Rest Jogging Jogging
vascular walking Walking walking

30 30 25 20 20
minutes minutes minutes minutes minutes

Type (What Kind)- mode of physical activity (swimming, jogging, dancing).

1. Participation in regular physical activity can lead to improved physical fitness. Regular
moderate physical activity means engaging in relatively vigorous bodily movement for 30
minutes to 1 hour that can elevate your heart rate.
2. Dancing is good for the heart. It gives a sense of balance and coordination. It is a workout that
engages the entire body. A 30-minute dancing burns between 130 and 250 calories, about the
same as jogging.
3. The benefit of strength training for young teenagers like you lead to increase muscle strength
and endurance, power and muscle tone- all of which help to improve and maintain your
functional physical capacity to perform your daily tasks easily.
4. Strengthening and flexibility exercises, on the other hand, are intended to improve bone and
muscle strength and improve resilience of your connective tissue.
5. At low values of BMI, weight gain should be achieved. If BMI test results indicate that fat loss
would be beneficial for your health, your first step is to establish a fitness goal. Make your goal
realistic and will ensure good health. For normal values, weight maintenance is recommended.
6. Other activities that will help develop your health-related fitness are as follows:

Health-Related Components Activities

Crisscross jumps, jumping rope, mountain climbing,

Cardiovascular Endurance
high knee march, jumping jacks, Zumba, dancing

Wall climbing, swimming, sit-ups, crab push up, wall

Muscular Endurance
push-ups, V-sit

Weight lifting, squat jumps, power lunges, standing

Muscular Strength
squat, pull ups, shoulder presses

Yoga, volleyball, martial arts, gymnastics, tumbling,

Flexibility
toe touches

Activity 1.1. Arrow It Out!

Follow the arrows and supply the blank portion of the Mind Map. Possible
answers are inside the box. Write the letter of your choice.
Activity 2. Pre-Test