San Isidro Academy of Tudela, Inc.

Raagas St. Upper Centro, Tudela Misamis Occidental

PHYSIC 4
AL
EDUCAT
ION
Name: ________________________________________

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Teacher: Mr.
Dave Ivonie
Note: Please do notJ.return this module anymore. Write all your answers in a separate sheet of
Bulac
paper.

Competitive Dance

LESSON 1: HIP HOP

I. LESSON PROPER
Brief History
The word hip-hop was derived from the word “hep”, an African-American vernacular English
language since 1904 which means “current”. It was apparently invented by a New York
rapper Kevin Donovan, (known as Afrika Bambaataa), who was dubbed as the Grandfather
of Hip-hop. The dancing style of Hip-Hop developed from the music style that was first
introduced during the 1970s in New York City among young Hispanic and African American
communities and was made popular in the 1980s by media’s exposure of several hip-hop
dance groups in America. These group of young people were looking for a creative outlet to
vent their frustrations and disappointments with society. It started with funky beats
reverberating at house or basement parties and the streets of New York. Hip-hop evolved as
a street dance which was a cultural dance variation in the United States and is generally a
form of entertainment where technical and teachable dance aspects replaced the cultural
symbolism and message of the true essence of African-American hip-hop dance. The word
street dance arrived in the Philippines from the United States during the 1980s but only
gained unparalleled popularity during the 1990s. There are various street dance battles held
locally across the country as well as hip-hop dance competitions internationally. The first
Philippine Team who won the World Hip Hop Dance Championships is the Philippine All
Stars. One of the pioneers of street dance in the Philippines is Jungee Marcelo. Marcelo
started the first formal street dance class in the Philippines after arriving from US in 1991.
After almost 11 years of living in a community dominated by African-Americans in Los
Angeles, he brought with him his knowledge of urban dance in the country.

Nature and Characteristics:

 The movement of hip-hop dance contains an assertive angularity of body posture
and an insistent virtuosic rhythmicity.
 It is freestyle in nature and maybe practiced in either a dance studio or in an open
space outdoor.
 It consists of four fundamental characteristics such as rapping (MCing); Disc
jockeying (DJing); Break dancing (B-boying); and Graffiti Art (Aerosol Art).
 Can also be described by elements such as bounce or recoil, tightening of the body,
agility and coordination, and fun.
 It has several styles that comprise two main categories, the Old school (breaking,
popping, and locking) and the New school (house, krumping, street jazz).

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Fundamental Movements:
Term Illustration Description

 Executes several explosive,

acrobatic movements with breaks
or freezes in between acts
 Hold the position of the movement
for a few seconds before
continuing or shifting to the next
1. Breaking movement
(Break dance)

 A quick contraction and

relaxation of muscles to
2. Popping producing jerking of various joints

It includes a lot of acrobatics and

physically demanding moves, such as
landing on one’s knees and the split
Other famous moves are waving of
arms, pointing, walking stationary,
and grabbing and rotating the cap or
3. Locking hat

Characterized by unrestrained, rapid

4. Krumping fire, and highly energetic moves of
the limbs and torso
A dance style to release anger

It is a dance style that imitates the

angular poses seen in ancient
Egyptian art
Used to have a limited set of static
hiero-inspired poses, but they now
5. Tutting create more complex geometric
(Tetris) patterns wherein multiple limbs
interact

Combination of skating, stomping and

shuffling
There is a fast and complex steps
combined with fluid movements of the
6. House Dance torso

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 LESSON 2: Cheer Dance
Brief History
Cheer dance is a physical activity with a combination of different dance genre and
gymnastics skills such as tumbling, pyramids, tosses and stunts. The routines usually range
anywhere from one to three minutes and they are done to direct spectators to cheer for
sports teams or participate in cheer dance competition. Cheer dance is relatively new in the
field of sports and dance as it has only emerged during the 1990s as part of the
cheerleading events. Cheerleading history is linked closely to the United States history of
sports, its sporting venues, as well as the historical development of over-all crowd
participation at many athletic events. However, its origins can be traced as far back as the
late 19th century where in 1860s, students from Great Britain began to cheer and chant in
unison for their favorite athletes at sporting events. This event eventually reached and
influenced America. Cheerleading for the first 25 years was an all-male activity. It was only
during the 1920s when women cheerleaders participated in cheerleading.
Nature and Characteristics:
As a dance technique, some squad prefer contemporary dance techniques, while others
incorporate several techniques such as jazz, hip-hop, modern dance, contemporary ballet
and ethnic of folk. Emphasis is on the placement, sharpness and synchronicity of the
movements.
There must be cheers which are coordination of organized words and movements relating to
an athletic event. These are used during a sport event when play has been stopped on the
field or court.
Cheer motions are also used to lead the crowd and emphasize words for crowd response.
These are made up of hand, arm, and body positions.

Fundamental Movements:
Starting Positions Illustration Description

1. Beginning Feet together, hands down by the

Stance side in blades

Feet more than shoulder width

apart, hands down by the side in
2. Cheer Stance blades

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Hand Positions

3 . Bucket 4 . Candlestick 5 . Blade

6 . Jazz Hands 8 . Clasp

7 . Clap

Arm Positions Illustration Description

Arms bent at elbow, fists in front of

9. Tabletop shoulders

Arms extended up forming a

10. High V “V”, relax the shoulders

11. Low V Arms extended down forming a “V”

Arms extended straight upward and parallel to

12. Touchdown each other, fist facing in

Both arms extended straight out to the side and

13. T Motion parallel to the ground, relax the shoulders

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 One arm extended in a high “V” and the other
arm extended in a low “V” (Right
14. Diagonal Diagonal shown)

One arm extended to the side with other arm

extended in a punch motion,
15. L Motion (Left L motion shown)

16. Overhead Arms are straight, above the head in a clasp

Clasp and slightly in front of the face

Feet Positions Illustration Description

Lead leg bent with the knee over the ankle,

back leg straight, feet perpendicular to each
17. Front Lounge other

Lead leg bent with the knee over the ankle, feet
18. Side Lounge perpendicular to each other

In stride position, both feet away each other.

19. Feet Apart Hands can be on the waist or clasp in front

The ball and the toes should not be parallel

when hitting the ground. The ball should touch
the ground lightly first while the toes point
20. Jogging downward

Basic Jumps Illustration Description

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 Clasp arms tighter in the and form fist (ct.1)
Bring arms up to a high
V (ct.2)
Swing arms in a cross position and bend both
legs (ct.3)
Brig arms up to a T and hit your herkie. One of
the legs shall be out like you are doing a
straddle split and the other leg shall be bent
back. Arms shall be in a T position with the
hands forming
fists (ct.4)
21. Herkie

 Clasp arms like in the herkie and form

fists (ct.1)
 Bring arms up to a high V (ct.2)
 Swing arms in a cross position and
bend the knees (ct.3)
22. Toe Touch  Jump to “touch” the toes (ct.4)
 Land with both legs bent and both
hands on the sides (ct.5)

Start with a High “V” position (ct.1)

Throw arms up into the high V position
(ct.2) Take a crisp sharp motion tiptoe and
jump into the air (ct.3)
23. Feet is in herkie position while reaching out
Hurdle one foot in front and hold position (cts.4,5)

Basic Tumbling Illustration Description

 Squat and lay both hands on the floor

(ct.1) Tuck chin and push off the hands
and legs (ct.2)
24. Forward Roll  Roll forward (cts.3,4)
 Squat both legs against the chest and
hold the arms up in front (cts.5,6)

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  Get up (cts.7,8)

 From a beginning stance facing back,

squat and lay both hands on the floor
(cts.1,2)
25. Backward  Tuck chin and pull off the hands and
Roll legs (cts. 3,4)
 Roll backward (cts.5,6)

 Put the best leg forward and extend

both arms up against the ears Move
the whole body forward and slowly
26. Cartwheel raise the back leg
 Once the hands reach the ground, kick
the back leg over

LESSON 3: EXERCISE PHYSIOLOGY INDICATORS

Dance is mainly an integrated art form between technical and expressive aspects. In
addition, since most dance performance requires high physiological capacity due to its
characteristics included a moderate-high intensity, high skill, and predominantly intermittent
activity. When trying to develop cardio-respiratory, the intensity of exercise must not be
ignored. The intensity of exercise or Training Intensity (TI) can be calculated easily, and
training can be monitored by identifying your resting heart rate (pulse beat at rest), maximal
heart rate and heart rate reserved.
The Resting Heart Rate (RHR)

Your pulse is your heart rate, or the number of times your heart beats in one minute. Pulse
rates vary from person to person. Your pulse is lower when you are at rest and increases
when you exercise (more oxygen-rich blood is needed by the body when you exercise).
Knowing how to take your pulse can help you evaluate your exercise program. To get your
pulse beat, follow the steps:
1. Place the tips of your index, second and third fingers on the palm side of your other wrist
below the base of the thumb or, place the tips of your index and second fingers on your
lower neck on either side of your windpipe.
2. Press lightly with your fingers until you feel the blood pulsing beneath your fingers. You
may need to move your fingers around slightly up or down until you feel the pulsing. Use
a watch with a second hand, or look at a clock with a second hand.
3. Count the beats you feel for 10 seconds. Multiply this number by six to get your heart
rate (pulse) per minute.
4. Compute using the formula: RHR = Pulse: ____ beats in 10 seconds x 6 = ____ beats
per minute (bpm).

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Normal heart rates at rest for children whose age is 6 to15 is 70 to 100 bpm while adults
whose age is 18 and over is 60 to 100 bpm.

The Maximal Heart Rate (MHR)

Maximal Heart Rate (MHR) is the maximum number of beats made by your heart in 1 minute
of effort. When walking quickly, you will be in an endurance zone, with a heart rate of
between 60% and 75% of your maximum heart rate (MHR). Knowing your rate means
listening to your body. Recent research indicates that the traditional equation of 220 – age
over predicts maximal heart rate (MHR) in people 40 years and younger, and under predicts
MHR in individuals above 40 years old. Instead, it is advisable to use 207 as constant MHR
from birth that decreases by 1 beat per year.
The Heart Rate Reserved (HRR)

Heart Rate Reserve (HRR) is the difference between your Resting Heart Rate and your
Maximum Heart Rate. It is used primarily for determining heart rate zones during exercise,
and the amount of cushion in heartbeats available for exercise. Health and cardio-respiratory
(CR) fitness benefits result when a person is working between 30 to 85 percent of heart rate
reserve (HRR) combined with an appropriate duration and frequency of training. Health
benefits are achieved when training at a lower exercise intensity, that is between 30 to 60
percent of the person’s HRR. Even greater health and cardio protective benefits, and higher
and faster improvements in CR fitness (VO2max), however are achieved primarily though
vigorous intensity programs (at intensity above 60 percent). To compute for your HRR,
subtract the resting heart rate from the maximal heart rate: HRR = MHR – RHR.
The Target Heart Rate (THR)

Target Heart Rate (THR) is generally expressed as a percentage (usually between 50

percent and 85 percent) of your maximum safe heart rate. This is used to identify Training
Intensity (TI). Training intensity is the amount of effort you are putting in to whatever exercise
you are doing. Walking a dog will (most of the time) be low to medium intensity based on
your speed of walking but running with your dog will be high intensity. The TI of a person can
be measured in different levels such as follows:

1. low intensity (heart rate is 68-to-92 beats per minute);

2. moderate intensity (heart rate is 93-to-118 beats per minute); and
3. high intensity (heart rate is more than 119 beats per minute).

In participating low (or light) activities, a person should have at least 30-40% MHR. For
moderate activities, it is recommended to have at least 50-60% MHR. For high (or vigorous)
activities, it is good to have at least or greater than 70% MHR.
To determine the intensity of exercise or cardio-respiratory training zone according to heart
rate reserve, follow these steps:

 Estimate your maximal heart rate (MHR) according to the following formula: MHR =
207 – (0.7 x age)
 Check your resting heart rate (RHR) for a full minute in the evening, after you have
been sitting quietly for about 30 minutes reading or watching a relaxing TV show.
 Determine the heart rate reserve (HRR)

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  Calculate the Training Intensity (TI) at 30, 40, 50, 60, 70 and 85 percent. Multiply the
heart rate reserve by respective 0.30, 0.40, 0.50, 0.60, 0.70, and 0.85, and then add
the resting heart rate to all four of these figures (e.g., 60% TI = HRR x .60 + RHR).

Example: The 30, 40, 50, 60, 70 and 85 percent TIs for a 20-year-old with a RHR of
68 bpm would be as follows:
MHR: 207 - (0.7 x 20) = 193 bpm
RHR: 68 bpm
HRR: 193 – 68 = 125 bpm
Range of Cardio-Respiratory
TRAINING INTENSITY (TI)
% Training Zone
TI = HRR x % + RHR
(range based on TI)
30 (125 x .30) + 68 = 106 bpm
Light Intensity (106-118 bpm)
40 (125 x .40) + 68 = 118 bpm

50 (125 x .50) + 68 = 131 bpm Moderate Intensity (119- 143

60 (125 x .60) + 68 = 143 bpm bpm)

70 (125 x .70) + 68 = 155 bpm

Vigorous Intensity (144-174 bpm)
85 (125 x .85) + 68 = 174 bpm

The Rate of Perceived Exertion (RPE)

When your body is challenged to do more than what is used to, changes in your body start to
occur. If the physical activity is too easy for your body, changes, if any, would be minimal.
Hence your body should be challenged and more effort should be exerted. The Borg Rating
of Perceived Exertion (RPE) is a way of measuring physical activity intensity level. Perceived
exertion is how hard you feel like your body is working. In conducting physical activity,
consider the Rate of Perceived Exertion (RPE):
Chart on Borg’s Rate of Perceived Exertion (RPE)

Rating Description Rating Description

6 14
Very, very light Hard
7 15
8 16
Very light
9 17 Very hard
10 18
Fairly light
11 19
12 20 Very, very hard
Somewhat hard
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To determine your approximate heart rate, simply multiply your Borg's RPE by 10. For
instance, an RPE score of 16 × 10 = 160 beats per minute. The scale was designed with the
average healthy adult in mind.

Activity 1

A. Directions: Complete the crossword puzzle below. Possible answers are inside the

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box. Write the letter and words on a separate sheet of paper.

a. HEART RATE RESERVED

b. MAXIMUM HEART RATE

c. RESTING HEART RATE

d. TARGET HEART RATE

e. CHEER MOTIONS

f. CHEERDANCE

g. BREAK DANCING

h. JUNGEE MARCELO

i. STREET DANCE

j. HIPHOP

k. CHEERS

l. KEVIN DONOVAN

m. TUMBLING

n. DANCE TECHNIQUE

o. POPPING

ACROSS:

4. A physical activity with a combination of different dance genre and gymnastics skills.
5. This is where hip-hop evolved as a culture dance variation in the United States.

6. One characteristics of cheer dance that can be used to lead the crowd and
emphasize words for crowd response.
7. Derived from the word “hep”, an African-American vernacular English language
which means “current”.
8. This refers to the number of times your heart beats in one minute while at rest.
9. One of the fundamental characteristics of hip-hop.

10. One of the pioneers of street dance in the Philippines.

DOWN:
1.This refers to the maximum number of beats made by the heart in 1 minute of effort.
2.It is the difference between your Resting
Heart Rate and your Maximum Heart Rate.

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3.In cheer dancing, this refers to the organized words and movements relating to an athletic
event.

B. Identify if the given movement if it is Fundamental Hip-hop Movement or

Fundamental Cheer Dance Movement. Write your answer on a separate sheet of
paper.

1. Overhead Clasp 3. Cartwheel 5. House Dance

2. Jogging 4. Popping

Activity 2
Directions: Using your own resting heart rate (RHR) and age as of today, complete the
training intensity (TI) table below.

MHR: 207 - (0.7 x _____) = __________ bpm

RHR: ________ bpm
HRR: ______ – ______ = _______ bpm

TRAINING INTENSITY (TI)

% Cardio-Respiratory Training Zone
TI = HRR x % + RHR
30 (____ x .30) + ____ = ____ bpm Light Intensity (____________
40 (____ x .40) + ____ = ____ bpm bpm)

50 (____ x .50) + ____ = ____ bpm Moderate Intensity (____________

60 (____ x .60) + ____ = ____ bpm bpm)
70 (____ x .70) + ____ = ____ bpm Vigorous Intensity (____________
85 (____ x .85) + ____ = ____ bpm bpm)

-God Bless-

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