WESTERN MINDANAO ADVENTIST ACADEMY

“The School for Better Future”

7028 Dumingag, Zamboanga del Sur, Philippines

Senior High School

PHYSICAL EDUCATION AND HEALTH 3

First Semester – Module 2
Dance

VISION MISSION CORE VALUES

To provide holistic Adventist
To be an exemplar Christ-centered • RESPECT
education for the development of
institution which produces globally • LOVE TO GOD
21st century learners and for the
competent graduates empowered to • HONESTY
progress of the community towards
serve the church and the community. • SERVICE
a better future.
 ACKNOWLEDGEMENT
This module is partly adopted from RO-X Self Learning modules

Modified by: SR Arcilla Date: November 12, 2020

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

Republic Act 8293, section 176 states that: No copyright shall subsist in any work of the
Government of the Philippines. However, prior approval of the government agency or office wherein
the work is created shall be necessary for exploitation of such work for profit. Such agency or office
may, among other things, impose as a condition the payment of royalty.

Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand names, trademarks,
etc.) included in this book are owned by their respective copyright holders. Every effort has been
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owners. The publisher and authors do not represent nor claim ownership over them.

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: Levi Arazo del Puerto
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

Printed in the Philippines by

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

WHAT I NEED TO MEDITATE

Good day!
Before you start reading and answering this module, I’m inviting you to share your 2 favorite Bible texts and write
the reasons why the Bible texts are your favorite. Thank you for sharing and God Bless!

My Favorite BIBLE Texts

Proverbs 3:5: Trust in the LORD with all your heart and lean
not on your own understanding because we know that God know all
things than us so that we should trust God in everything with all our
heart without hesitating.
Philippians 4:13: I can do everything through him who gives
me strength because by the help of God we can do everything
because he help us and guide us in doing the things that we do.

Pre-Test
Multiple Choice. Select the letter of the best answer from among the given choices.
__C______1. What is the largest component of the human body?
A. skin B. carbon C. water D. calcium
___A_____2. A condition whose symptoms may include heavy sweeting, rapid pulse and heat
cramps.
A. body overheating B. hypothermia C. osteoarthritis D. fatigue
__C______3 It occurs when your blood pressure drops and blood flow to the brain is temporarily
reduced.
A. hyperthermia B. fatigue C. heat syncope D. body overheating
___D_____4. A heat- related condition characterized by an abnormally high body temperature.
A. heat stroke B. overexertion C. hypothermia D. hyperthermia
___B_____5. This occurs when people push themselves too hard during physical activities like
dancing.
A. heat stroke B. overexertion C. hypothermia D. hyperthermia
___C_____6. An illness that can be caused by exposure to extreme heat.
A. heat stroke B. fatigue C. heat stress D. hypothermia
___D_____7. A medical emergency that occurs when your body loses heat faster than it can
produce heat, causing a dangerously low body temperature.
A. heat stroke B. fatigue C. heat stress D. hypothermia
___B_____8. A term used to describe an overall feeling of tiredness or lack of energy
A. heat stroke B. fatigue C. heat stress D. hypothermia
___A_____9. It tends to occur in people who have a diminished ability to regulate body
temperature, such as older people, very young children or people with chronic
illnesses.
A. Non-exertional heat stroke B. Exertional heat
C. heat stress D. hypothermia
___B_____10. occurs when someone is vigorously active in a hot environment, such as playing
sports on a hot summer day or participating in military training activities.
A. Non-exertional heat stroke B. Exertional heat
C. heat stress D. hypothermia
1
___C`_____11. When dehydration occurs, the blood becomes:
A. thicker B. colder C. thinner D. none of the above
___A_____12. During early stages of hypothermia, heart rate will _________.
A. increase B. stay the same C. decrease D. stop
___B_____13. Exertional heat stroke may be caused by which of the following?
a. Confinement in a hot care
b. Exposure to high temperatures and humidity
c. Strenuous physical exercise
d. Being kept in a conservatory in the summer
___C_____14. Which of the following clinical signs is not associated with heatstroke?
a. Disseminated intravascular coagulopathy c. Tachycardia
b. Hypothermia d. Collapse
____D____15. What part of the exercise workout can also reduce the strain on the heart imposed
by rapidly engaging in heavy exercise, and may reduce the risk of muscle and tendon
injuries?
a. cool-down b. warm – up c. strength activities d. aerobic activity

Lesson Personal Safety with Dance

5
“Most dancers or performers just run out of the theatre after their performance is over. They
remove their makeup, take off their costumes and off they go. It’s so important to take 5 or 10
minutes after a show to stretch before going home and, if they can’t, then once they get home.”

What to stretch
Though dancing is a full-body workout, some muscles are used more than others and therefore,
need more attention after.

Stretching your feet and legs seems like a no-brainer, but there are other muscles at work that are
not as obvious.

Your hip flexors, for example, allow you to lift your knees and bend your waist.

They also play a key role in keeping your hips and lower back strong, flexible, and aligned. Your
quadriceps move your knees and help rotate your hips.
 They are involved and engaged in almost all leg movements.

The piriformis muscle is located behind your gluteus maximus and assists with rotating your hips
and turning out your feet.

Stretch these often-neglected parts of your body to dance better, stay injury-free and hydrated.

How to stretch?

Hip Flexor/Quad Stand with your right foot behind you and left foot in front. Keep your
heels
Kneel in a deep lunge with your onleg
back theon
floor
theand your feet parallel. Bend your front leg while
floor.
keeping your back leg straight.
Flatten your back until you feel the stretch in the front of your hip.
Put both hands on a wall and lean forward, keeping your arms straight,
Make sure you tuck your pelvisuntil
in you feel the
to ensure stretch
your backinisyour
flat; calf. Hold for 30 seconds and repeat
sinking
into your back too much is tooonmuch
the opposite side.
extension. Hold for 20 to 30
seconds and repeat on the opposite side.

Calves/Heels/Feet Stand holding onto a chair with your right hand and grasping your left
foot with your left hand.

Maintain a flat back and pull your heel toward your butt, keeping your
knee close to your opposite leg.

Make sure you tuck your pelvis and be careful not to hike your hip up.
Hold for 30 seconds and repeat on the opposite side.

Lay on your back with your knees bent and place your right ankle Piriformis
on the opposite knee.

Grasp your unelevated thigh behind the knee and pull gently
toward your chest until you feel the stretch in your butt.

Hold without bouncing for 30 seconds and repeat on the opposite

side.

Standing Calf Stretch

 Stretching keeps the muscles flexible, strong, and healthy, and we need that
flexibility to maintain a range of motion in the joints. Without it, the muscles
shorten and become tight. Then, when you call on the muscles for activity,
they are weak and unable to extend all the way.

Activity 1: Different Kinds of Dance Exercise

Table 1. List of dance Exercise
Dance Exercise What to Stretch

1. Aerobic Torso

2. Zumba LEG, Arm, Neck

3. Dance sports Whole Body

4. Ballroom Sides of Hips

5. Belly Dancing Upper Body and Lower Body

First and foremost, dance fitness stands out from

technical or traditional dance in that technique and
intricate choreography are not the focus.

As you may have written from the list above, most Fitness exercises were created for cardio-
vascular maneuvers.it comprises the heart and blood vessels and carries nutrients and oxygen to
the tissues of the body and removes carbon dioxide and other wastes. While cardio - vascular is
operating not in a normal effort the body needs water. So, what is the purpose of water to your body
anyway?

Water is an inorganic, transparent, tasteless, odorless, and nearly colorless chemical

substance
 Your body uses water in all its cells, organs, and tissues to help regulate its temperature and
maintain other bodily functions. Because your body loses water through breathing, sweating, and
digestion, it is important to rehydrate by drinking fluids and eating foods that contain water.
(https://familydoctor.org/hydration-why-its-so-important/)

If fluid is not replaced, the dancer will become dehydrated. Muscle cramps, electrolyte
deficits and muscle fatigue may be associated with dehydration and heat cramps.

It occurs when you use or lose more fluid than you take in, and your body does not have
enough water and other fluids to carry out its normal functions.
Water makes up approximately 60% of body weight and is the largest component of the human
body.  The muscles we work so hard to develop as dancers (skeletal muscles) are about 73% water,
your blood is about 93% water and even bones and teeth contain some water.

It is important for dancers to know that being properly hydrated helps keep the body from
overheating. Helping the body promote heat loss when dancing full out will improve athletic
performance and aid in recovery. 
4
This is especially important for dancers wearing hot costumes and performing under stage lights.
Sweat losses during performance can be significantly more than during rehearsal of the same piece.
Therefore, drinking regularly (even small, regular sips) is an important habit during a show.

It occurs when people push themselves too hard during physical activities like Dancing
causes injury when a person works beyond his or her physical capacity and tolerances of his or her
body’s soft tissues. Factors related to overexertion are age, physical condition, body flexibility,
obesity, strength, and tolerance.

Overexertion injuries are generally of two types:

Sprains - stretching or tearing of ligaments
Strains - stretching or tearing tendons or muscles

refers to a group of heat-related conditions characterized by an abnormally high body

temperature in other words, the opposite of hypothermia. The condition occurs when the body's
heat-regulation system becomes overwhelmed by outside factors, causing a person's internal
temperature to rise.

Hypothermia is a medical emergency that occurs when your body loses heat faster than it
can produce heat, causing a dangerously low body temperature. Normal body temperature is
around 98.6 F (37 C). Hypothermia (hi-poe-THUR-me-uh) occurs as your body temperature falls
below 95 F (35 C).

To give you more of this concept, you may answer the activity below.
 Table 2: Signs of dehydration
Activity 2 identify Signs of dehydration
Signs of Dehydration
Dehydration happens when your body does not 1.Headache
have as much water as it needs. Without enough, 2.Feeling thirsty
your body can't function properly. You can have 3. Dark yellow and strong-smelling
mild, moderate, or severe dehydration depending pee
on how much fluid is missing from your body. 4. Feeling tired
List down some signs of dehydration. 5. Dry mouth, lips and eyes
6. Peeing little, and fewer than 4
times a day
7. Dry, cool skin
8. Muscle cramps
9.Rapid breathing
10. Feeling dizzy or lightheaded

Activity 3 My Own Fitness Routine

Stay Fit at Home, being at home for a long period of time can be good or bad for your #FitnessGoals.
As you may have written from the list above on Fitness exercises. make a list on how you do your
fitness routine at home. Make sure that the program
you will make is safe and for everybody.

Table 3. MY 1 HOUR STEP BY STEP FITNESS ROUTINE

TIME Procedure Remarks
if you do not have the equipment
that you’d normally use at the
gym, you can always replace your
3 minutes Select clothes fit for your fitness routine and regular exercises with home
----------------- consider selecting comfortable clothes. workouts using these household
items.
Because warming up first can
Warm-up before starting the fitness routine help your bones and muscles
17 minutes to get ready and wake them up
so you won’t feel any pain after
doing your exercise.

Bodyweight squat Doing exercise can improve

Close-grip push up your health and reduce the risk
25 minutes Walking Lunge 5 minutes each of developing several diseases
 Mountain Climbers like type 2 diabetes, cancer
Jumping Jacks and cardiovascular disease.

Drinking water during workout

is your body will remain
5 minutes hydrated throughout this
reducing muscle catch, tiredness
Water break
and most importantly it also
helps you in good recovery
partially. When you work out,
your body temperature rises and
drinking normal water helps
your body to maintain
temperature.

10 minutes Repeat the bodyweight squat, close-grip Cooling down after your
pushup, walking lunge, mountain climbers, workout allows for a gradual
jumping jacks, 1 minutes each and do 5 recovery of pre exercise heart
minutes cold down rate and blood pressure.

Activity 4. Synthesizing Your Learning

Answer the following questions based on your learning. Be brief and concise.

1. From your own point of view, make a list that describes a person who is experiencing
Dehydration. Write down at least five (5) symptoms.
a. Always light headed
b. I urinate only 3 times a day even if I drink more than 10 glasses of water
6

c. I have a dry skin, and lips

d. I feel tired always
e. I am always thirsty

2. Of the list that you have enumerated in your FITNESS ROUTINE, which routine should
always be remember when conducting any Physical Activity? Why?

Warm up because warming up first can help your bones and muscles to get ready and
wake them up so you won’t feel any pain after doing your exercise.
3. How will you prevent hyperthermia?
By cooling down like drink cold water eat halo halo and other cold stuffs, wear cool
clothing find a cool shady place to rest and take frequent breaks.
 “FITNESS VLOG CHALLENGE”
#HealthyAtHome
https://www.who.int/

The COVID-19 pandemic means that many of us are staying at home and doing less in
terms of social interactions and exercise. This can have a negative effect on your physical and
mental health.
Remember - Just taking a short break from sitting, by doing 3-4 minutes of light intensity physical
movement, such as walking or stretching, will help ease your muscles and improve blood circulation
and muscle activity.
ho.int/news-room/campaigns/connecting-the-world-to-combat coronavirus/healthyathome/healthyathome

Search some fitness challenge in the internet that you are interested in accepting the
challenge. Your task is to make a fitness vlog for 7 days, relating to the challenge and gather a
short vlog. For compilation.

Min. of 7 mins Vlog compilation for 7 days’

Submission of Output, through google classroom

Multiple Choice. Select the letter of the best answer from among the given choices.
___A_____1. An illness that can be caused by exposure to extreme heat.
A. heat stroke B. fatigue C. heat stress D. hypothermia
___C____2. Exertional heat stroke may be caused by which of the following?
a. Confinement in a hot care
b. Exposure to high temperatures and humidity
c. Strenuous physical exercise
d. Being kept in a conservatory in the summer
___C_____3. It occurs when your blood pressure drops and blood flow to the brain is temporarily
reduced.
A. hyperthermia B. fatigue C. heat syncope D. body overheating
___D_____4. It tends to occur in people who have a diminished ability to regulate body
temperature, such as older people, very young children or people with chronic
illnesses.
A. Nonexertional heat stroke B. Exertional heat C. heat stress D. hypothermia
7
____B____ 5. What part of the exercise workout can also reduce the strain on the heart imposed
by rapidly engaging in heavy exercise, and may reduce the risk of muscle and tendon
injuries?
a. cool-down b. warm – up c. strength activities d. aerobic activity
___D_____6. A medical emergency that occurs when your body loses heat faster than it can
produce heat, causing a dangerously low body temperature.
A. heat stroke B. fatigue C. heat stress D. hypothermia
___C_____7. What is the largest component of the human body?
A. skin B. carbon C. water D. calcium
___A_____8. When dehydration occurs, the blood becomes:
A. thicker B. colder C. thinner D. none of the above
___D_____9. A heat- related condition characterized by an abnormally high body temperature.
A. heat stroke B. overexertion C. hypothermia D. hyperthermia
____C____10. During early stages of hypothermia, heart rate will _________.
A. increase B. stay the same C. decrease D. stop
____A____11. A condition whose symptoms may include heavy sweeting, rapid pulse and heat
cramps.
A. body overheating B. hypothermia C. osteoarthritis D. fatigue
____B____12. Which of the following clinical signs is not associated with heatstroke?
a. Disseminated intravascular coagulopathy b. Hypothermia
c. Tachycardia d. Collapse
___B_____13. A term used to describe an overall feeling of tiredness or lack of energy
A. heat stroke B. fatigue C. heat stress D. hypothermia
___B_____14. This occurs when people push themselves too hard during physical activities like
dancing.
A. heat stroke B. overexertion C. hypothermia D. hyperthermia
____B____15. occurs when someone is vigorously active in a hot environment, such as playing
sports on a hot summer day or participating in military training activities.
A. Nonexertional heat stroke B. Exertional heat
C. heat stress D. hypothermia

References:
 Nutrition For Sport, Exercise, And Health By Marie Spano,Laura Kruskall & D. Travis Thomas
Publishers. 2017
 Ultimate Fitness: The Quest for Truth about Health and Exercise,  Abridged, May 1, 2003
 Applied Anatomy of Aerial Arts: An Illustrated Guide to Strength, Flexibility, Training, and Injury
Prevention, 2018 -Emily Scherb
 Full Life Fitness: A Complete Exercise Program for Mature Adults Paperback – August 23, 20013 VL
7
 The Fit and Healthy Dancer
 Energizing Workout
 Book by Caron Bosler, Efua Baker, and Suzanne Martin, 2012
 Book by Colin Boreham, N. C. Craig Sharp, and Yiannis Koutedakis February 2013
 www.health/creative-movement-exercise-a-hit-with-seniorsseptember 22, 2015)
 (https://familydoctor.org/hydration-why-its-so-important/)
 https://www.who.int/
 https://www.edu.gov.mb.ca/k12/cur/physhlth/frame_found_gr11/rm/index.html
 https://ausdance.org.au/articles/details/safe-dance-practice
 https://ausdance.org.au/articles/details/safe-dance-practice