Health Optimizing Physical Education 3 4** Semester - Module 1 DANCE This instructional material was collaboratively developed and reviewed by educators from public and private schools, colleges, and or/universities. We encourage teachers and other education stakeholders to email their feedback, comments, and recommendations to the Department of Education at depeddivofcdo@amail.com We value your feedback and recommendations. Department of Education « Republic of the PhilippinesTable of Contents ‘What This Module is About What I Need to Know How to Lear from this Module Icons of this Module. What I Know... Lesson 1: Optimize Energy System Through Dance. ‘What | Know...... What I Need to Know. What's New: Food Fuels What's More: Aerobic vs. Anaerobic... ‘What Is It: Muscle Relaxation What | Can Do: Reflection... Lesson 2: Managing Stress Through Dance. ‘What's In: Exercise What I Need to Know, What's New: Dance as Stress Reliever. ‘What Is It: Introduction to Dance What I Know: Dance Genre... What's More: Physical Fitness Test. What Can | Do: PAR-Q and You. ‘What | Have Learned Lesson 3: Sets FITT Goals... What's In: FITT esse ‘What's More: Principles of FITT. What's Can ! Do: Let's FITT and Dance... ‘What | Have LearnedLesson 4: Barriers to Physical Fitness eae What's In: What's New: Self-Assessment. What Is It: Reflection .... What's More: Overcoming the Barriers .... What's Can I Do: Poster Making Summary Assessment: (Post-Test).. Key to Answers.(What This Module is About ‘Welcome to the world of dance! crisis of the pandemic COVID19 with In this module, let us fight the present be in group, with @ partner, or with this {the groove of our body with music. Dance can 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 viogs and tiktok. Dancing has become popular way to be active and a healthy exercise program. j ‘Dance was originally a form of social gathering and evolved into a competitive \event es 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 ythm of the music is not @ |of pandemic COVID 19, moving your body with the rh hindrance to stay fit and active. traditional dance, folk dance, modem ‘There many forms of dances, from contemporary dance, ballroom dance, cheer dance, hip hop and street dance. Sobe | ready to groove your moves exploring the different genre of the “wortd of dance”. | The following are the lessons contained in this module | 4, Optimizing energy through dance 2, Managing stress 3, Setting FITT Principle 4, Barriers to physical activity | & What I Need to Know a | ; In this module, you are expected to use variety of dances to achieve the | following learning competencies: V Explain how to optimize the energy systems for safe and improved ince performer (PE12FH-Ib-c-2) | ¥ Explains the role of physical activity assessments: in managing one’s stress (PEH12FH-H-5) ¥ Sets FITT goals based on training principles to achieve and/or maintain HRF (PEH12FH4i4-7) v Sof-assess health-related fitness (HRF), status, barriers to physical activity assessment participation (PEH12FH-19-1-8)Icons of this Module What | Need to Know C) This part contains learning objectives that are set for you to leam as you go along the module. What I know q This is an assessment as to your level of knowledge to the subject matter at hand, meant specifically to gauge prior related knowledge What's In z What's New \ ) j What is It This part connects previous lesson with that of the current one. ‘An introduction of the new lesson through various activities, before it will be presented to you These are discussions of the activities as a way to deepen your discovery and under- standing of the concept. What's More HP “These are follow-up activities that are in- tended for you to practice further in order| to master the competencies. What | Have Learned Ee Activities designed to process what you have learned from the lesson What | can do oh ‘These are tasks that are designed to ‘show- case your skills and knowledge gained, and applied into real-life concerns and situations.How to Learn from this Module To achieve the objectives cited above, you are to do the following + Take your time reading the lessons carefully * Follow the directions and/or instructions in the activities and exercises diligently. * Angwer ail the given tests and exercises.Oar Pre-Assessment Direction: Circle the letter of the best answer to the following questions. 1. What energy movement lasting about 5 to 45 minutes and does not require energy? A ATP B. Glycolytic C. Oxidative D. Aerobic . What energy system that breaks down carbohydrates using 1 to 2 minutes of energy? A. Adenosine B. Glycolytic C. Oxidative D. Aerobic . 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 The following are nutrients needed by the body to produce energy. except: C. Protein A. Carbohydrates B. Fats D. Vitamin C . 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 - Clarabelle is planning to manage her exercise routine. For her to stick on her ‘exercise routine, which of the following is a thing that she should do? C. Medi A. Set SMART goals a itate B. Walk before you run D. Observe others Dancing offers creative outlet for people to express their personalities in a safe environment. The statement means: ‘A. Itimproves the condition of the heart C. Itimproves aerobic fitness B. Greater self-confidence and self-esteem D. Weight management . Reane performed a solo dance during the recital. The following steps were observed: : bilao, hayon-hayon, dos-a-dos and Jaleo, what is the dance genre? A. Ballroom Dance B. Folk Dance C. Hip-hop Dance =D. Modem Dance |. Hiroshi attended a battle during their school foundation day. He performed Some brboying, breaking, and down rock moves. What type of dance competion he is joining? ( balioom Dance B.FolkDance —_C. Hip-hop Dance _D. Modem Dance40.Liam and Denise are the loveliest couple | love 0 see performing the Cha cha cha Rumba and Jive. They won as the best couple for the Latin Discipline. ‘What type of genre these dances belong? Wn Bekbom Dance B. Folk Dance ©. Hip-hop Dance _D. Modern Dance 441. Which of the following dance genre often considered to have emerged as a rejection of or rebellion against classical ballet? wesSalroom Dance B. Fok Dance —_C. Hip-hop Dance. Modem Dance 42. Which component of physical fitness refers to the physical attributes such a8 the cardio-respiratory, muscular strength, and flexibility? A. Fitness Y; Health-related C. Skillerelated —_D. Talent-related 43. The hexagonal test is performed by jumping to specific direction inside the hexagon in two revolutions in the shortest period of time. Which component is being assessed? A. Agility B. Balance ©. Coordination —_D. Speed 44.Which of the following FITT principle refers to the amount of energy the exercise requires? A. Frequency B. Intensity C. Time D. Type 45. Sunshine gain her weights and eventually turned obese over the years. Her reason is, “t's easier for me to find excuses not to ‘exercise than to go out to do something’. This barrier in participating physical activities refers to: A. Lack of time C. Lack of will power B. Lack of energy D. Lack of skillOptimize Energy Through Dance iaettteth) Direction: Identify the words or terminology of the following statements from topic Optimizing Energy using the word cloud 4. 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... ras 9. In the glycolytic system, gluéese is ‘breakdown into... 40. in the glycolytic system, the ATP is then known as... 11. This energy system is also known PapBadeanaide ELA! ‘as ‘Kerbs Cycle” — electron transport chain ATP Define the following abbreviations: 12. ATP - 13. PCr- Give the two classification of energy system — 14. 15.«) What I Need to Know of ¥ Explain how to optimize the energy systems for safe and improved nce Explains the role of physical activity assessments in managing one’s stress Y Sets FITT goals based on training principles to achieve and/or maintain HRF Y Self-assess health-related fitness (HRF), status, barriers to physical activity assessment participation What's New 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. ‘There are three energy systems: 1. AFP or Adenosine Triphosphate - an ‘organic compound that provides ‘energy to drive many processes in living cells such as muscle contraction, nerve impulse propagation. 2. Glycolytic System — the breakdown (Iysis) of glucose and consists of a series of chemical reactions that are controlled by enzymes 3, Oxidative System — also known as Krebs Cycle and the citric acid cycle. In this system, carbohydrates and fats are the primary energy sources converted into ATP and this process takes place in the mitochondria of the cell. if we have enough oxygen present in the blood, then pyruvate, the end product of glycolysis, is shuttled to the mitochondria and we enter the oxidative energy system. erm narra are EER URe rere a OA OL Lee eee feTGTLET ASCO elec ce Veen laesa ¥ t i ‘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 Bums fat Increase stamina for daily activities like hiking, dancing or playing RS What Is it Note wo Teachers: Readne folowing insinucions to the leamers as pat of te psychosocial activity at the same time a sample activity for anaerobic actly. Prepare a solemn music background for this activity.Here isa script to carry out progressive muscular relaxation. You can use tis exercise for yourself as one of your self-care strategies, and you may also beable to offer it to others, such as people you may beeping, you use k with others, remember o keep a calming tone of oie as you ge the {nstructons below and speak slow, alowing ample tne fox people to experience the Full effet of relaxation. Progressive Mascl Relation seript ‘As we brecte, we wil do some progressive muscle relaxation so that you cn fel he aference between tension ond relation n your muscle. We arena often owore when we hod tension now Boles. These exercises wil make us mare wore ond give us owoy to reese the terion, ‘Close your eyes ond st stright in your chi. Pace your fet onthe lor and feel the round under our {eet ekex your bands in your lop. As you beaten lak you to ese and gen cetin muscles in ‘your body. As yu tense onda the muscles you wil ol your ech foro coun othe. hen rel them completely when tel you to breathe out tes begin with our tes. Lead the person through progressive muscle relaxation SLOWLY. Ask them to tense apart of the and wo inhale and hok her breath whe you coun aloud stom, lie this: lah and old your breath, 1—2—3 Then say. Exhale and elas. Gave a sight ise o your vole 2s you Sy: nal and ald your beat anda bring your vie own as, you say Ecole ond relax. Have the person tense and relax their muscles in ths order: + Cur your toes tight and hold the tension strongly. Tense your thigh and le mses. Tense your bely olding tin + Mote fists of your hands. ‘ + Tense your ars by bending othe bows nd binging your arms tight ears your upper ody. + Shrug your shoulder up to your ers. + Tense ol your focal muscles. ‘Aes they have exhaled and relaed each part of thi body, 5. How fe your foe, ih oefore- heod, etc] reared. Breathe normaly, Fel he Mood come ito your oes, gh tc) ow, drop your chi slowly toward your ches. As you inhale, slowly and careful rotate your heod in a irdeto the righ exhale os you bring your head around to he left ond back toward your chest. nero the ight ond bock . exhale tothe left ond down. noe othe righ and back exhale to the eft and down, ‘Now, reverse direction . inhale tothe ft and back, exhale tothe right and down (repeat twice). Now bing your head upto the centre. ‘Notice the com in your mind ond boy. Mate a commtment now to take core of yourself each and every doy.What Can | Do Reflection: 4. 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 @ better health. Gun 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. Itpumps your endorphins «It's meditation in motion Itimproves your mood How to make your exercise successful: * Consult with your doctor Walk before you run * Dowhat you love «Schedule your work out Steps for sticking exercise routine «Set SMART goals * Find a friend ‘Change up your routine «Exercise in incrementsDw i DANCE as Stress Reliever People from different places enjoy dancing such as in schools, social venues, community halls, our own home and even in social media through vlogs and tiktok. Dancing has become popular way to be active and a healthy exercise program. Here are some reasons why dancing is a popular stress reliever. 1. When the body feels good, the mind does too! The scientific reason for why dance has the ability to act a stress reliever stems from the idea that when the body feels good, the mind does, too. Any type of physical activity releases Neurotransmitters and endorphins which serve to alleviate stress. Endorphins are body's natural pain killer to reduce stress and improve the mind's perception of the world. It cause the body to feel calm and optimistic. It also aids in improving the quality of sleep, so that a few sleepless nights due to stress can be avoided after dancing! 2. Dance offers a creative outiet for people to express their personalities in a safe ‘environment. Dancing offers an outlet for people to express who they are — through music, movements or even costumes! Dancing helps you connect to whom who you really are. 3., Dancing improves your physical health. From weight loss, to increased flexibility, stronger bones and building muscle tone, dancing is a total body workout. List down at least five (5) Physical and Mental Benefits of Dancing: i sen Qn 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 @ way of releasing powerful feelings, such as sudden accesses of high spirits, joy. impatience. or anger. These motive forces can be seen not only in the spontaneous skipping, stamping, and jumping movements often performed in moments of intense emotion. but also in the more formalized movements of “set” dances, such as tribal war dances or festive folk dances. Dance Genre: 4. Folk Dance - a dance developed by people that reflect the life of the people of a certain country or region. (Wikipedia) 2. Modem Dance - a broad genre of westem concert or theatrical dance, primarily arising out of Germany and the United States in the late 19th and Carly 20th centuries. It is often considered to have emerged as a rejection of or rebellion against, classical ballet. (Wikipedia) 3. Ballroom Dance — a set of partner dance enjoyed socially and competitively ‘around the world. With the emergence of dance competition, it is now known as Dancesports. (Wikipedia) 4. Hip-hop Dance - also known as street dance styles primarily to hip-hop music or that have evolved as part of hip-hop culture. (Wikipedia) pew bttanncn comartsancelTbe aes o-dance What | Know “Try to Kdentify the dance genre of the folowing terminologies. Write Folk, Modem, Ballroom or Hip-hop 4. Abduction 11. Down rock 2. Abracete 12. Flexion’ 3. B-boy 13. Hayon-hayon —_— Battle 14 Jaleo 5. Bilao 45. Latin Discipline S 6. Breaking 16, Plantar 7. Cuban Breaks 47. Proximal aa '8. Cypher 18. Spot Tum aT 9. Distal 419. Standard 10. Dos-a-Dos 20.acre Before exploring our body with dance activities, we must assess our body if we are healthy enough to face different genre of dance as we optimize our energies. Based on the DepEd Order No. 34, s. 2019 signed December 9, 2019 also known as Revised Physical Fitness Test Manual, the following are objectives of the following activity: % 2. 3. 4 5. To determine the level of fitness of students; To identify strength and weaknesses for development and improvement; To provide baseline data for selection of physical activities for enhancement of health and skill performance; To gather data for the development of norms and standards; To motivate, guide and counsel pupils/students in selecting sports for recreation, competition and lifetime participation Physical Fitness Test is a set of measures designed to determine a student's level of physical fitness. It is intended to test two categories of physical fitness commonly referred to as “health-related” and “skill-related”. Health-related components refer to those physical attributes which enable a person to cope with the requirements of daily iving such as: ¥ cardio-vascular endurance or stamina ¥ muscular strength and endurance ¥ flexibility Y appropriate body mass index (BMI) Skill-related components are physical abilties that show potential for good performance in certain skills (usually in sports) like: 21 ¥ speed agility reaction time or quickness balance coordination v v v v Physical Fitness Test |. BMI (Body Mass Index) — is the body's relative amount of fat to fat-free mass Formula: BMI = W where Wis the weight in KILOGRAMS H where H is the height in METERS Example: BMI = 30kq = 30 = 20.83 (Normal) (120m)? 1.44[_BMIClassification | Below 18,5 Underweight | ___18.5~ 24.9 | Normal _| 25.0 - 29.9 | Overweight 30,0 — Above | Obese 2. Zipper Test - to test the flexibility of the shoulder girdle Scoring — record zipper test to the nearest 0.1 centimeter [Score | ‘STANDARD. INTERPRETATION [5 __| Fingers overlapped by 6cm and above Excellent |__4 _| Fingers overlapped by 4m to 5.9 cm Very good [3 _| Fingers overlapped by 2cm to 3.9 cm Good 2__| Fingers overlapped by 0.1 cm to 1.9em Fair _| 1 | Just touched the fingers Needs | Improvement | 0 _| Gap of 0.1 or wider [Poor fl 3. Sitand/Reach ~ to test the flexibility of the lower extremities (particularly the trunk) | ‘Scoring|— record the farthest distance between the two trials to the nearest 0.1 centimeters [SCORE, STANDARD INTERPRETATION [5 | 61 cm and above Excellent. 4 | 48.cm—60.9cm Very good. 3 | 31em-45.9 cm Good [2] 16 om-45.9.em Fair i141 |0-30.9em Needs Improvement 4, Three-Minute Step Test — for cardiovascular endurance. It is the ability of the heart, lungs and blood vessels to deliver oxygen to working muscles and tissues, as well as the ability of those muscles and tissues to utilize the oxygen, Endurance may also refer to the ability of the muscle to do repeated work fatigue. ‘Scoring |~ record the 60-second heart rate after the activity 5, Push-up - measures the strength of upper extremities . Strength - is the ability of the muscle to generate force against physical objects. Scoring|- record the number of push-ups madeSTANDARD ' | Score | Boys i ah 1 INTERPRETATION 4 93 and above 33.and above | Excellent 4 | 25 to 32 26 to 42 | Mery gun 3 17 to 24 _ AT 10 24 Cons | 2 to 16 to 16 | Fair 1 1108 1108 loess Imnprovernert 0 Cannot execute Cannot execute | Poor 2 Basic Plank ~ to measure strength/stability of the core musdes Scoring - record the time in the nearest seconds/minute, Mazinurn Av seconds for boys and girls [SCORE| STANDARD _ __|_ INTERPRETATION 7. 40-Meter Sprint - to measure the running speed Scoring - record the time in nearest minutes and seconds STANDARD Boys Girl SCORE] 47 y/qand above | ‘17yloand | INTERPRETATION | above <4,0 minutes <45 minutes |Excelient G1 to 5.4 minutes _| 4.6 to 5.9 minutes | Very good 506.5 minutes | 6.0 to 7.0 minutes | Good 6.6 to 7.5 minutes _| 7.1 to 8.1 minutes | Fair >7.6 minutes | _>8.2 minutes | Needs Improvement leg muscles. Power — is the ability of the muscle to transfer energy and release maximum force at a fast rate. Scoring - record the best distance in meters to the nearest 0.1 centimeters. | | 8. Standing Long Jump — to measure the explosive strength and power of the 23{SCORE STANDARD INTERPRETATION | 5 | 201 cmand above | Excellent | [4 | 151m to 200 cm Very good | [3 _| 126 cm to 150 cm | Good oH | 2 | 101 cmto 125 cm Fair | [4 | 55 em to 100. am Needs Improvement _] 9. Hexagon Agility Test - to measure the ability to move in different directions quickly. Agility — is the ability to move in different directions quickly using a combination of balance, coordination, speed, strength, and endurance. Scoring - add the time of the two revolutions and divide by 2 to get the average. Record the time in the nearest minutes and seconds. [SCORE STANDARD _ [_INTERPRETATION 5 _| 5 seconds and below | Excellent i 4 ___| 6 seconds to 10 seconds | Very good 3__| 11 seconds to 15 seconds Good | 2 46 seconds to 20 seconds | Fair | 4 | 21 second to 55 seconds Needs Improvement _| 0 _| Over 25 seconds Poor | Time - is 40. Stick Drop Test — to measure the time to respond to a stimulus. Reaction the amount of time it takes to respond to a stimulus. Scoring — record the middle 3 scores (for example: id the scores are 21, 18 and 19, tive middle score is 19). In case there are two (2) scores are the same (for example 18, 18, 25) the repeated score shall be recorded. [SCORE STANDARD [_INTERPRETATION 5 | 0-24cm | Excellent 4 __| 5.08 cm to 10.16 cm [Very good 3__| 12.70 cm to 17.78 cm ‘Good 2 | 20.32 cm to 25.40 cm Fair 1 27.94 cm to 30.48 cm Needs Improvement 4. Juggling — to measure the coordination of the eye and hand. Coordination — is the ability to use the senses with the body parts to performs motor tasks smoothly and accurately. Scoring — record the highest number of hits the performer has done ‘SCORE STANDARD [INTERPRETATION 5 __| 41 hits and above | Excellent 4 __ | 31 hits to 40 hits | Very good) [__3 _ | 21 hits to 30 hits | Good 2__ | 11hits to 20 hits Fair 1__| 1 to 10 hits [Needs Improvement 13,42. Stork Balance Stand Test — to assess one's ability to maintain equilibrium. Balance — is the maintenance of equilibrium while stationary or while moving. Scoring — record the time taken on both feet in nearest seconds and divide the scores to get the average percentage score, SCORE STANDARD INTERPRETATION | ___‘1Tylo and above | j [5 _ | 461 sec to 180 sec Excellent [4 [121 sec to 160 sec Very good | | 3 81 sec to 120 sec Good 4 [__2 _ | 16 seconds to 30 seconds | Fair | 4__| 1 second to 15 seconds Needs Improvement | G) What Can I Do Note to Learners: Perform some of the task at home with the help of your family member's. Note to teacher: The teacher must review and demonstrate the procedures of each test. (These activities were performed by the leamers since Grade 4 as stated in the DepEd Order No. 34, s. 2019) This forms will be used for the pre-test (start of semester) and post-test (end of semester). Please refer to the scoring guide. You may also answer using the tink ‘biipsi/lomms.gl/YY fEm7ziMNchi8 Te ees Flas your doctor ever said that you have a heart condition and ‘thai you should only do physical activity recommended by & Ds you Teal pain In your chest when you do physical aciviy? S.—Ta The past month, have you had chest pain when you were not ‘doing physical savy? Z-Bo you Tose balance because of dizziness or do you ever ose ‘consciousness’ 5 Bo you have @ bone oF joint problem (x Back, Knee oF Rip) Thai could be made worse by a change in your physical activi 6. Ta your doctor currently prescribing drugs (for example, water Bille) for you bisod pressure? 7. Be yau know any reason why you should not do physical aati? 25If you are done assessing yourself, then let's begin performing our Physical Fitness Test. Record your scores in this score sheet. You've been doing these test since your Junior High School years. Be honest to yourself a What I Have Learned Discuss briefly the following Physical Fitness components: Health-Related Component Skills-Related Component ] T EX. BOUT is tie body's relative amount of fat to | {fat-free mass { __| 1a} Sets FITT Goals x => ® What's In Now thet you have record the result of your physical finess test, you have then determined your strengths and weaknesses. With that fact, you are now ready to create your fitness plan. Let us try to use FITT Principle to achieve this health goals. ‘The FITT Principle (or formula) isa great way of monitoring your exercise program. Ths 66) ‘components: 1 ‘ortraining guidelines for an effective exercise program is speed out with the acronym FIT TF = frequency ~ refers to the repetition of exersse undertaken oF how ofen You exercise 1 intensity — refers to the amount of energy the exercise required or how herd you {| — time — refers to the number of minutes or hours you spend exercising or how Jong you exercise . ype ~ refers to the type of exercise undertaken or what kind of exercise you do ieee “Try to tdentty the what principle of FITT the statement refers to. Writes frequency, intensity time or type. 41. Adjust the number of times you exercise per dayAveek/month to reflect: ————— "Jour current fess level; the time you realistically have avaiable; your ‘other commitments like family and work; and the goals you've set for yoursel. 2. refers to the dedication fo exercise usually depends on the type of ‘exercise undertaken 3. The factor that refers to the monitoring of heart rate. 4. The kind of exercise you.choose will have a big effect on the reeult you ia ‘achieve. Thet’s why its important to know whet you want to gain form@) What’s More Principles of FITT f Frequency Intensity Time | ___ Type Cardioand |Sto6times | Easy to 30 to 60 Running, Weight Loss _| per week | moderate minutes or —_| walking, | 60-75% of more cycling, | maximum =| swimming, | [heart rate | rowing | | Strength Ztos times | Dependson | Dependson | Weight | per week, not | amount of intensity of | machines, | jeonsecutive | weightlifted. | workout. | resistance | | days | The heavier If intensity is | bands, body | | the weight, the high, reduce | weight like | | | less sets and | time spent push-ups, dips | {aoe reps | | Stretching 5 to 7 times ‘Slow, easy 715 to 60. | Static, Passive | | | per week and relaxed | minutes and | and PNF | | | hold each (proprioceptive | | | stretch 40 to | neuromuscular IH | |60seconds | facilitation) _| |. Overload Principle — the body adapt to stimulus, once the body has accepted then a different stimulus is required to continue the change. In order for the muscle (including the heart) to increase strength, it must be gradually stressed by working against a load greater than itis used to. Progressive Principle - means the body adapts to the initial overload, the overload must be adjusted and increase gradually. Recovery Principle - adaptation to physical activity occurs gradually and naturally, but time must be allowed for the regenerate and build. Reversibility Principle ~ all gains due to exercise will be lost if one does not continue to exercise ‘Specificity Principle — training should be relevant and appropriate to the individuals need in order to produce effective result . Variation Principle - training programs varies in intensity, duration, volume and other important aspects of practice 74) What Can | Do Let's FITT and Dance ‘You are challenged to leam the different genre of dance for this semester. Identify the following principle applied to the following Dance Routine Assignments for this semester. Refer to YouTube videos and apply the exercises at home, Master at least 3 figures per dance. Note to Teacher: These are just suggested dances, You may change according to how you contextualize the dances of your own culture | ete | Wk 1: ' | Fundamental Arm | and Feet Positions Dance Activity https: /Mtinyurl. com/yS4teje ‘Wk 2: Fok Dance: | Lapay Bantigue hitps:/tinyunl.com/yS3xsaar Wk 3: Folk Dance: Pangalay hittps:/Ainyurl. com/ya724hny Wk 4: Modem | finyurl.com/usuzdgn piss asset Dance: Lyrical Dance https://tinyurl.com/ycn3qwsu [WKe | Dancesports: Cha I cha cha [https://tinyurl.com/yapfmjdo_ [Wk 7: | Dancesports: | Waltz | https://tinyurl.com/yb42wapc [Wk 8: Cheer Dance: Arm | Movements and Stance [etps://inyurlcom /yahykyon 29[We 9: Cheer Dance: T | | fee] | Jumps i i L L 1 [ https: //tinyurl.com/yo83kynu {Wk 10: Hip Hop Dance __ | i L i I [[https://tinyurl.com/yb83kynu % | What I Have Learned After the 10-week dance challenge and self-directed activity, | have leamed the following: Type of Dance Terms | Body Part improved | Values and Attitude: EX. Fundamental | 064que [Arm Strength Persistence “Bam and Feet Positions | Raise | Abdominal Stamina | Accuracy | Balfctrcle { Disciptine | | | i | | | | | | . | i | | | | i | i | et 1 | | | | I i | i | | | | | | | \ | | | | | | | | l | ee Barriers to | 19Physical Activity We just have learned the importance of exercise and its benefits to our lifestyle, let us now evaluate yourself what are the barriers for you to do physical activities. Circle the number that best describes | Very | Somewhat [Somewhat | 1. My day is so busy answering the Modules tort t _the “new normal” 2. Social distancing with friends, makesme | _uncomfortable to perform exercises | 3. Vm just too tired and bored with the “stay at | Likely _| aly nitty 3 2 1 home” policy ee 7 2 4, I've been thinking about getting more — fs Saale L exercise, but | just can't seem to get started | | O think I'm healthy enough to exercise 3 opera sree . I don't get enough exercise because I don’t | 4 ae have the skills for any sport | i don't have access to jogging, trails, pools, | 2 Fi bike paths i %. Physical activity takes too much time away | | 1 from other commitments — time, study, ees rete 1 research, co-curriculum i ‘9. | am embarrassed about how I look when | . : : ___ exercise with others i \ (0.1 do not get enough sleep as itis. [just j | couldn't get up or stay up late to get some Sie eer teed exercise : i 7 17 It's easier for me fo fine excuses not to 3 Suns exercise than to go out to do something | ‘ 72.1 know too many people who have hurt grt ute nen themselves by over doing it with exercise 73.1 am not interested with any sports Sine | irnae: i at He 20 [” 14.It is too expensive. You have to take class or | 3 anon 1 join club or buy the right equipment i i ' 15. My free times during the day are too short to | 3 2 1 include exercise | 76. My usual social activities do not include 3 Qe) 4 31physical activities i 17. 'm too tired during the week and! need the =| 3 2 1 weekend to catch up on my rest i 48.1 want to get more exercises, but | just can't | 3 | 2 1 seem to make myself stick to anything 19.1'm afraid | might injure myself or have aheart| 7 7 attack i i 20.'m not good enough at any physical activity | 4 | > | 4 to make it fun ! I 21. If we had exercise facilities and showers at | pp ie i i i work, then | would be more likely to exercise i How What’s New to score yourself: 2 Enter the circled number in the spaces provided, putting together the number for statement 1 on line 1, statement 2 on line 2, and so on. ‘Add the scores on each line. Your barriers to physical activity fall into one or more of seven categories. Ascore of 5 or above in any category shows that this is an important barrier for you to overcome Gee ogee EEC EEE 1 @ 15 Lack of Time Social Influence Seiekigieey eames oma —— ae 08 t7, Lack of eneray FREE ccee come EEE 4 1 16 Lack of willpower 5 12 «19 Fear of injury 2 aati _—_ 6 Lack of skill Serre eee eee eee ese Ta aa ot Lack of resourcesoo. Reflection: 1. What are my top two barriers in participating physical activity? What are my plan of action to overcome these barriers? 2. What are my realizations as | answer the assessment tool? 3. What motivational quote should | input to myself for me to get involved with Physical Fitness Activities? x } What’s More Discuss briefly how you are going to OVERCOME the barriers to physical activity participation 331. Lack of time - 2. Social Influence - 3. Lack of energy - 4. Lack of will power - 5. Fear of injury - 6. Lack of skills - 7. Lack of resources - 23 CG) What Can! Do Congratulations! You have done the 1% Module of HOPE 3, it's time for you to express artistically through a poster to promote DANCE as an exercise and stress. reliever.24 Direction: Circle the letter of the best answer to the following questions. 4. The following are nutrients needed by the body to produce energy, except: A. Carbohydrates B. Fats C. Protein D. Vitamin C2. What energy movement lasting about 5 to 15 minutes and does not require energy? A. ATP 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. What energy system that breaks down carbohydrates using 1 to 2 minutes of energy? B. Adenosine —_B. Glycolytic. C. Oxidative D. Aerobic 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. Itbuilds muscles C. Reduce the risk of stroke B. Strengthens the heart D. Controls blood the blood Pressure 6. Hiroshi attended a battle during their school foundation day. He performed some b-boying, breaking, and down rock moves. What type of dance competion he is joining? A. Ballroom Dance B. Folk Dance C. Hip-hop Dance D. Modem Dance 7. 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 8. Liam and Denise are the loveliest couple | love to see performing the Cha cha cha, Rumba and Jive. They won as the best couple for the Latin Discipline, What type of genre these dances belong? A. Ballroom Dance B.FolkDance —C. Hip-hop Dance. Modem Dance 9. Reane performed a solo dance during the recital. The following steps were observed: bilao, hayon-hayon, dos-a-dos and Jaleo, what is the dance genre? ‘A. Ballroom Dance B.FolkDance —C. Hip-hop Dance D. Modern Danee 25 10.Which of the following dance genre often considered to have emerged as a rejection of or rebellion against classical ballet? A. Ballroom Dance B. Folk Dance C. Hip-hop Dance D. Modem Dance 11.1Dancing 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. Itimproves aerobic fitness B. Greater self-confidence and self-esteem D. Weight management 12,Sunshine was a great gymnast but with her busy schedule and task in expected from her in work, she gained weights and eventually tumed obese over the years. This barrier in participating physical activities refers to:a A. Lack of time C. Lack of will power C. Lack of energy D. Lack of skill 43, Which of the following FITT principle refers to the amount of energy the exercise requires? A. Frequency B. Intensity C. Time D. Type 44. Which component of physical fitness refers to the physical attributes such as the cardio-respiratory, muscular strength, and flexibility? A Fitness B. Health-related C. Skills-related —_D. Talent-related 16. The hexagonal test is performed by jumping to specific direction inside the hexagon in two revolutions in the shortest period of time. Which component is being assessed? A Agility B. Balance C. Coordination —_D. Speed