12

PE and Health
Quarter 1 – Module 3-4:
DANCE
PE and Health – Grade 12
Alternative Delivery Mode
Quarter 1 – Module 3-4: DANCE
First Edition, 2021

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Published by the Department of Education

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Undersecretary: Diosdado M. San Antonio

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Editors:
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Marilyn B. Siao
Elena S. De Luna
Ma. Luz I. Orbe
Cecilia A. Arga
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What This Module is About
Welcome to the world of dance!

In this module, let us fight the present crisis of the pandemic COVID19
with the groove of our body with music. Dance can be in group, with a partner,
or with this present “new normal” dancing solo is wiser.
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.
Dance was originally a form of social gathering and evolved into a
competitive event as time evolves. Dancing is a good recreational activity
cause no matter whether it is cold or raining, dancing can be done indoors.
With the present situation of pandemic COVID 19, moving your body with the
rhythm of the music is not a hindrance to stay fit and active.
There are many forms of dances, from traditional dance, folk dance,
modern contemporary dance, ballroom dance, cheer dance, hip hop and street
dance. So be ready to groove your moves exploring the different genre of the
“world of dance”.

The following are the lessons contained in this module:

1. Optimizing energy through dance
2. Managing stress
3. Setting FITT Principle
4. Barriers to physical activity
 What I Need to Know

In this module, you are expected to use variety of dances to achieve

the following learning competencies:

✓ Explain how to optimize the energy systems for safe and improved
performance
(PE12FH-Ib-c-2)
✓ Explains the role of physical activity assessments in managing one’s
stress
(PEH12FH-If-5)
✓ Sets FITT goals based on training principles to achieve and/or
maintain HRF
(PEH12FH-Ii-j-7)
✓ Self-assess health-related fitness (HRF), status, barriers to physical
activity assessment participation
(PEH12FH-Ig-i-6)

What I Know

Pre-Assessment

Direction: Circle the letter of the best answer to the following questions.

1. What energy movement lasting about 5 to 15 minutes and does not

require energy?
A. ATP B. Glycolytic C. Oxidative D. Aerobic

2. What energy system that breaks down carbohydrates using 1 to 2

minutes of energy?
A. Adenosine B. Glycolytic C. Oxidative D. Aerobic

3. What energy system that requires carbohydrates, fats and protein

where energy is used in a longer period of time?
A. Adenosine B. Glycolytic C. Oxidative D. Aerobic

4. The following are nutrients needed by the body to produce energy,

except:
A. Carbohydrates B. Fats C. Protein D. Vitamin C
 5. Ruxyll constantly performs aerobic exercises because he knows the
benefits of it. Which of the following is the least beneficial factor of
aerobic exercise?
A. It builds muscles C. Reduce the risk of stroke
B. Strengthens the heart D. Controls blood the blood
pressure

6. Clarabelle is planning to manage her exercise routine. For her to stick

on her exercise routine, which of the following is the best thing that she
should do?
A. Set SMART goals C. Meditate
B. Walk before you run D. Observe others

7. Dancing offers creative outlet for people to express their personalities

in a safe environment. The statement means:
A. It improves the condition of the heart C. It improves aerobic
fitness
B. Greater self-confidence and self-esteem D. Weight management

8. It plays a vital role for self-expression and has been part of rituals and
religious gatherings.
A. Aerobic activity C. Fitness
B. Dance D. Zumba

9. The following statements defines dancing as stress management except

one:
Dance can be used in many ways and one function is to relieve stress.
A. Through dancing, we lead to an unhealthy lifestyle.
B. To avoid chronic illness or disease, we opted to seek activities to
have a healthy living.
C. In dancing, it avoids stress and can make our life easy and much
more fun.

10. The following are the causes and effects of stress except one.
A. Anxiety C. Joy
B. Panic D. Misery

11. Dancing is enjoyable because ?

A. It has physical and mental benefits.
B. Helps you connect to who you really are.
C. It plays a vital role for self-expression.
D. All of the above

12. are chemicals within the brain that helps communicate

messages throughout the body.
A. Endorphin C. Norepinephrine
B. Dopamine D. Neurotransmitters
13. are the body’s natural pain killers to reduce stress and
improve the mind’s perception of the world.
A. Endorphin C. Norepinephrine
B. Dopamine D. Neurotransmitters

14. The following are the physical benefits of dancing except one:
A. Improved condition of heart and lungs.
B. Increased muscular strength and endurance.
C. Improved physical confidence.
D. Improved general and psychological well-being.

15. Which of the following are the mental benefits of dancing?

A. Improved muscle tone and strength.
B. Greater self-confidence, and self-esteem.
C. Improved condition of your heart and lungs.
D. Stronger bones.
 Lesson
Optimize Energy Through
1 Dance

What’s In
The energy system of our body works in different ways in which it
generates fuel and uses it as an energy to perform a certain task. We all know
that in able for our body to work, all we must do is to eat. The food that we
eat gives as the energy to do work and to accomplish something. These food
serves as the fuel of our body. A certain energy system of our body becomes
predominant depending on the intensity, duration, and type of exercises we
perform.

Energy systems in our body includes the ATP-CP System, Glycolysis, and
Oxidative. In the previous grade level, these energy systems were discussed
in the concept of exercise and sports. In this module, you will learn how
energy systems functions in the concept of dance.

Direction: Identify the words or terminology of the following statements

from topic Optimizing Energy using the word cloud.

_ 1. The ability to do work.

2. The unit use to measure energy. Also known as Calories.
3. An energy movement lasting about 5 to 15 seconds and does
not require energy.
4. An energy system that breakdowns carbohydrates using 1 to 2
minutes of energy
5. An energy system that requires carbohydrates, fats and protein
where energy is used in longer period of time
6. The term for energy system that does not require oxygen
7. The term for energy that requires oxygen
8. In the glycolytic system, carbohydrates are breakdown into…
9. In the glycolytic system, glucose is breakdown into…
10. In the glycolytic system, the ATP is then known as…
 What’s New

All bodily functions and movement of body parts need a constant supply
of energy. This energy is provided to the body by the food we eat. But that
food needs to be converted into a chemical compound for use within the body,
call it a common currency used by the body for the supply of energy. This
chemical compound otherwise known as ATP is that common currency
regardless of the energy system employed. There are essentially 3 main energy
systems in the human body and either one of them or a combination of them
get activated depending upon the type of activity being performed.

Activity
Directions: Arrange the jumbled letters to form a meaningful word.

1. C A E B O R I
2. Y G E R N E
3. E V I A D T O X I
4. S I S O C Y L G L Y
5. B O H Y R A C E T D R A S
6. I E N T O R P
7. N E G G L Y C O
8. S T E M S Y
9. C A E B O R I A N
10. G Y L O C I L T I C
 What is It

Food Fuels for Energy

1. Carbohydrates (CHO) – preferred source of fuel during exercise
(glycogen)
2. Fat – concentrated fuel used during rest and prolonged sub0maximal
exercise
3. Protein – used for growth and repair (negligible use during exercise)

Energy is the ability or capacity to do work and is measured in calories or

joules.

Energy Systems in the Body

The human body uses energy from food to fuel movement and essential
body functions, but the body cells don't get energy directly from food. After
food is digested, the carbohydrates, protein and fat break down into simple
compounds -- glucose, amino acids and fatty acids -- which are absorbed into
the blood and transported to various cells throughout the body. Within these
cells, and from these energy sources, adenosine triphosphate (ATP) is formed
to provide fuel. The body uses 3 different systems to supply cells with the
necessary ATP to fuel energy needs. Most of the body's activities use a
continuum of all three energy systems, working together to ensure a constant
supply of energy.

There are three energy systems:

1. Anaerobic A-Lactic (ATP-CP) Energy System
Athletes who compete in sports that require high amounts of short duration
acceleration—shot-putters, weight lifters, American football linemen,
gymnasts, or sprint-distance speed skaters use the anaerobic a-lactic system.
The ALA system does not create energy for sufficient duration to create a great
deal of waste products.

2. Anaerobic Lactic (Glycolytic) Energy System

The anaerobic lactic (AL) system (also known as fast glycolysis) provides
energy for medium to high intensity bursts of activity that lasts from ten
seconds to two minutes. Some American football skill positions, baseball
players, soccer players, judokas, middle distance runners (400m-800m)
and sprinters rely on this system. The anaerobic lactic system, as well as the
ATP-CP system, are capable of high intensity levels, and do not rely on oxygen
for fuel.
The primary difference between the two systems is in the capacity of the
system. You can think of capacity as the amount of time that the system can
work at peak output before dropping off.

Whereas the ATP-CP system will only produce energy for 10 seconds, fast
glycolysis works at capacity for as long as two minutes. As a result, waste
products such as lactic acid accumulate in the blood and in muscle cells. A
burning sensation in the muscle, shortness of breath and fatigue are all
symptoms of lactic acid build up.

The AL System will work at capacity for as long as two minutes resulting in
lactic acid build up.

3. Aerobic Energy System

The aerobic system is the most utilized of the three. It provides energy for low
intensity activities that last anywhere from two minutes to a few hours. Unlike
the other two systems, the aerobic system requires oxygen and takes much
longer to overload. Sports and activities that use continuous sustained efforts
such as long distance swimming, crew (rowing) and sea kayaking rely on the
aerobic system.

In reality, most sports use a variety of energy systems, or at least the power
(time to reach peak output) and the capacity (duration that peak output can
be sustained) of the system. The only real exceptions are Olympic weight
lifting and certain field events, such as hammer or shot put. Which energy
system is most prevalent in a given sport dictates the training intent.

Anaerobic Alactic (ATP-CP) Energy System (High Intensity – Short

Duration/Bursts)
Anaerobic Lactic (Glycolytic) Energy System (High to Medium Intensity –
Uptempo)
Aerobic Energy System (Low Intensity – Long Duration – Endurance)

Aerobic vs Anaerobic

Aerobic exercise is any type of cardiovascular conditioning or “cardio”.

During the cardiovascular conditioning, your breathing and heart rate
increase for a sustained period of time. Oxygen is your main energy source
during aerobic workouts, therefore Oxidative System energy is used.

Benefits of Aerobic Exercises:

✓ Reduce risk of heart attack
✓ Reduce risk of type 2 diabetes
✓ Recue risk of stroke
✓ Help lose weight and keep it off
✓ Help lower and control blood pressure
✓ Increase stamina and reduce fatigue during exercise
✓ Activates immune systems, making you less likely to get colds or
flu
✓ Strengthens the heart
✓ Boosts mood
✓ Help you live longer than those who doesn’t exercise

Anaerobic exercises involve quick burst of energy and are performed at

maximum effort for a short time. The energy system used are the ATP and
Glycolytic System.

Benefits of Anaerobic Exercises:

✓ Build muscles
✓ Lose weight
✓ Maintain muscle mass as you age
✓ Strengthens bones
✓ Burns fat
✓ Increase stamina for daily activities like hiking, dancing or
playing
 What’s More

Activity 1

List down at least 5 activities that requires the following Energy Systems

ATP-CP GLYCOLYTIC OXIDATIVE

1. 1. 1.
2. 2. 2.
3. 3. 3.
4. 4. 4.
5. 5. 5.

How does the energy systems work in dance? (Explain)

Activity 2.

1. Create a fitness workout program designed at home to keep your health

and immune system improved.

Example:
• Jumps and Jacks
• 16 counts
• 4 reps
• 3 set

What I Have Learned

1. Enumerate 3 things you have realized about optimizing

energy.
 2. What are the 2 things you want to clarify in this topic?

3. Express 1 “shout out” to encourage others optimize their

energy for a better health.

What I Can Do

Activity: Do the activities below and try to differentiate the energy you used
in each activity.

1. Fetching water

2. Running

3. Walking
 Lesson
Managing Stress Through
2 Dance

What’s In

Exercise increases your overall health and your sense of well-being, which
puts more pep in your step every day. Exercise has some direct stress-busting
benefits.
• It pumps your endorphins
• It’s meditation in motion
• It improves your mood
How to make your exercise successful:
• Consult with your doctor
• Walk before you run
• Do what you love
• Schedule your work out
Steps for sticking exercise routine
• Set SMART goals
• Find a friend
• Change up your routine
• Exercise in increments

Activity
Directions: Write down your own understanding about the three energy
systems. Give its comparison and contrast.

Aerobic Anaerobic lactic Anaerobic A-lactic

 What’s New

Introduction to Dance

The fundamental principle that dance is an art form or activity that

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 these activities, as in the work dances common
to many cultures, and it may even accompany such activities.

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.
https://www.arthurmurraydancenow.com/blog/3-ways-dancing-relieves-
stress

Activity
Directions: Read and answer the following questions

1. Do you believe that dance is essential in our lives? Why?

2. How does stress affect your day to day activities?

 What is It

Stress is sometimes or most of the time is inevitable. We tend to ignore

the stress that we feel but it went to cause much more stress. We live in a
world with a busy life. That’s why we encounter so much of stress in a day to
day of living. It is important to know on how to cope up with this stress in a
most managing way. We can do a lot of things to relieve stress, and one of
which is through dance. Dance can be a form of stress management.

We have different ways on how to relieve stress. Activities in relieving

one’s stress may vary on how we look at stress. Managing one’s stress can be
done through dancing. Dancing is a great way of releasing our tensions in our
body that leads also in relieving stress.

Dancing as Stress Management

Dance can be used in so many ways. One of the functions of a dance is

to relieve stress. In able for us to avoid chronic illness or diseases, we opted
to seek activities that may help us to have a healthy living. Avoiding stress
can make our life easy and much more fun. Through dancing we lead to a
healthy lifestyle.

Dance is purposeful. It plays a vital role for self-expression and has been part
of rituals and religious gatherings. It is also part of our culture and traditions
throughout the years. It was passed in to one generation into another
generation. Its functions become so wide that it can even help in our daily
life.

How far can dance go in terms of relieving stress? Dance is a form of exercise.
It provides proper body coordination, mobility and reduces tension in the
body. It calms our mind and releases toxins in our body.

3 Ways Dancing Relieves Stress

There is a reason why Kevin Bacon slides, jumps and chassés across
an empty warehouse. To relieve his teenage drama and stress! All of his
classmates, getting the chance to dance for the first time at their prom, looked
more like freed prisoners than teenagers filled with angst.

Why? They were relieving their stress through dancing!

 What is it about dancing that makes us all feel so free and relieved of our
everyday stresses?

1. WHEN THE BODY FEELS GOOD, THE MIND DOES, TOO!

The scientific reason for why dance

has the ability to act as 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.
Neurotransmitters are chemicals within
the brain that help communicate
messages throughout the body.
Endorphins are the body’s natural
painkiller to reduce stress and improve the mind’s perception of the world.
Thus, after a good workout the endorphins cause the body to feel calm and
optimistic. The endorphins also aid 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

Your work environment isn’t always to best place to express who you
really are. More often than not, you need to be a more buttoned up version
of yourself and hide much of your inner self. Dancing offers an outlet for
people to express who they are––through music, movement or even
costumes! Dancing helps you connect to who you really are. Leave that
suit or pencil skirt at the office and trade it in for sparkles and spandex!
3. DANCING IMPROVES YOUR PHYSICAL HEALTH

From weight loss, to increased flexibility, stronger bones and building

muscle tone, dancing is a total body workout.

Dancing can be a way to stay fit for people of all ages, shapes and sizes.
It has a wide range of physical and mental benefits including:

1. Improved condition of your heart and lungs

2. Increased muscular strength, endurance and motor fitness
3. Increased aerobic fitness
4. Improved muscle tone and strength
5. Weight management
6. Stronger bones and reduced risk of osteoporosis
7. Better coordination, agility and flexibility
8. Improved balance and spatial awareness
9. Increased physical confidence
10. Improved mental functioning
11. Improved general and psychological well being
12. Greater self-confidence and self-esteem
13. Better social skills.

And nothing makes you feel less stressed than when you know
you’re doing great things for your physical and mental health.

It’s well known today that stress is a silent killer and causes
things from inflammation in the heart to psychological distress. But you
can avoid these terrible effects by taking simple measures like, well,
dancing! So, take a lesson from the footloose gang and when in doubt,
dance it out!
 What’s More

1. What are the reasons why most of the people don’t have time for
physical activities such as exercise and dancing?
 What I Have Learned

List down at least five (5) Physical and Mental Benefits of Dancing:

1.

2.

3.

4.

5.

What I Can Do

Directions: Make a dance steps on your own and try to do it with music
accompaniment. After doing the activity, answer the following questions:

1. How do you feel after dancing 3-5 minutes?

2. Did the dance steps you followed made you feel better?

Assessment

Post -Test

1. Dancing is enjoyable because ?

A. It has physical and mental benefits.
B. Helps you connect to who you really are.
C. It plays a vital role for self-expression.
 D. All of the above
2. are chemicals within the brain that helps communicate
messages throughout the body.
A. Endorphin C. Norepinephrine
B. Dopamine D. Neurotransmitters

3. are the body’s natural pain killers to reduce stress and

improve the mind’s perception of the world.
A. Endorphin C. Norepinephrine
B. Dopamine D. Neurotransmitters

4. The following are the physical benefits of dancing except one:

A. Improved condition of heart and lungs.
B. Increased muscular strength and endurance.
C. Improved physical confidence.
D. Improved general and psychological well-being.

5. Which of the following are the mental benefits of dancing?

a. Improved muscle tone and strength.
b. Greater self-confidence, and self-esteem.
c. Improved condition of your heart and lungs.
d. Stronger bones.
6. Clarabelle is planning to manage her exercise routine. For her to
stick on her exercise routine, which of the following is the best thing
that she should do?
A. Set SMART goals C. Meditate
B. Walk before you run D. Observe others

7. Dancing offers creative outlet for people to express their

personalities in a safe environment. The statement means:
A. It improves the condition of the heart
B. Greater self-confidence and self-esteem
C. It improves aerobic fitness
D. Weight management

8. It plays a vital role for self-expression and has been part of rituals
and religious gatherings.
A. Aerobic activity C. Fitness
B. Dance D. Zumba

9. The following statements defines dancing as stress management

except one:
a. Dance can be used in many ways and one function is to relieve
stress.
b. Through dancing, we lead to an unhealthy lifestyle.
c. To avoid chronic illness or disease, we opted to seek activities to
have a healthy living.
d. In dancing, it avoids stress and can make our life easy and much
more fun.
10. The following are the causes and effects of stress except one.
A. Anxiety C. Joy
B. Panic D. Misery
11. What energy movement lasting about 5 to 15 minutes and does
not require energy?
A. ATP B. Glycolytic C. Oxidative D. Aerobic

12. What energy system that breaks down carbohydrates using 1 to 2

minutes of energy?
A. Adenosine B. Glycolytic C. Oxidative D. Aerobic

13. What energy system that requires carbohydrates, fats and protein
where energy is used in a longer period of time?
A. Adenosine B. Glycolytic C. Oxidative D. Aerobic

14. The following are nutrients needed by the body to produce energy,
except:
A. Carbohydrates B. Fats C. Protein D. Vitamin C

15. Ruxyll constantly performs aerobic exercises because he knows the

benefits of it. Which of the following is the least beneficial factor of
aerobic exercise?
A. It builds muscles C. Reduce the risk of stroke
B. Strengthens the heart D. Controls blood the blood
pressure
 Answer Key: Post-Test
1. D
2. D
3. A
4. D
5. B
6. A
7. B
8. B
9. B
10. C
11. A
12. B
13. C
14. D
15. A
Answer Key: Pre-Test
Answer Key: Physical and Mental Benefits of Answer Key. What I Know
Dance
1. A
1. Energy
2. B
✓ Improved condition heart and lungs 2. Joules
3. C
✓ Increased muscular strength, endurance 3. Adenosine
4. D
and motor fitness Triphosphate
5. A
✓ Increased aerobic fitness 4. Glycolytic
6. A
✓ Improved muscle tone and strength 5. Oxidative
7. B
✓ Weight management 6. Anaerobic
8. B
✓ Stronger bones and reduced 7. Aerobic
9. B
✓ Better coordination, agility and flexibility 8. Glucose
10. C
✓ Improved balance and spatial awareness 9. Glycogen
11. D
✓ Increased physical confidence 10. Glycolysis
12. D
✓ Improved mental functioning 11. Oxidative
13. A
✓ Improved general and psychological well 12. Adenosine Tri-
14. D
being phosphate
15. B
✓ Greater self-confidence and self-esteem 13. Creatine Phosphate
✓ Better social skills 14. Anaerobic
15. Aerobic