PEH-3

Quarter 1 – Module 3:
Fitness Activities
PEH12FH-Ia-t-8
Physical Education and Health 3 Grade 12
Alternative Delivery Mode
Quarter 1 – Module 3: Engages in moderate to vigorous physical activities
(MVPAs) for at least 60 minutes most days of the week in a variety of settings
in- and out of school
First Edition, 2020

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Published by Schools Division of San Jose City

Schools Division Superintendent: JOHANNA N. GERVACIO, PhD, CESE
Assistant Schools Division Superintendent:RAUL M. MARIN
Curriculum Implementation Division Chief: VERONICA B. PARAGUISON, PhD
Supervisor In-Charge in Senior High School: LORDENNIS T. LEONARDO, PhD
Supervisor In-Charge: EPS of Learning Area
Principal: NENITA D. MARTIN

Development Team of the Module

Authors: ADRIENE T. MEJIA
Editor: MARY GRACE P. VALENTON
Reviewers: MARY GRACE P. VALENTON
Illustrator:
Layout Artist:
Management Team: Humanities and Social Sciences

Printed in the San Jose City by San Jose City National High School -Senior
High School San Jose City Division – Curriculum Implementation Division.
Office Address:
Telefax: 0917-512-3690/0917-163-4269 _
E-mail Address: sanjosecitynhsshs@gmail.com

12
Physical Education
Quarter 1 – Module 3:
Fitness Activities
(Folk Dance)
PEH12FH-lg-t-8

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
action@deped.gov.ph.

We value your feedback and recommendations.

Department of Education • Republic of the Philippine
 INTRODUCTORY MESSAGE

For the facilitator:

This module serves as an Alternative Delivery Mode in the learning process

for this School Year 2020 – 2021 to support the Continuity Plan of the Department of
Education amidst the present pandemic due to covid19. It is for the best if the
facilitator is always with the learner when the module is used to
effectively guide the learner during the learning process. The module
consists of different activities and tests that need to be answered. There
are also short discussions on the said topic which will help the learner in
accomplishing the tasks. It is advised that the learner use an activity notebook in
answering the activities and tests.

For the learner:

This module mainly consists of pre-test, self-reflection activities, essay writing,

and a post-test. There is a part where a short discussion regarding the topic is
provided and can be used in self-reflection activities, essay writing and the post test.
Much more than that, the short discussion must be used to think about the essence of
the lesson itself, not just answering and complying with instructions. As this module
is about understanding the facets of society itself, the learners could use the
knowledge they gain and their realizations to think critically especially during these
challenging times.

INTRODUCTION
As the last step in completing the Philippine Secondary Education, Senior High
School aims to prepare the learners (you) with appropriate competencies to face what
lies beyond the curriculum - tertiary education, employment, and entrepreneurship.
Regardless of the path, you would take after Senior years, having the capability to
adapt and comprehend among your surroundings is what matters the most. After all,
the society in which we live is constantly changing. Having these said, Physical
Education and Health is a tool to prepare yourself when encountering health situations
that require critical thinking and using appropriate concepts to formulate logical
reasoning as to why these circumstances occur in our society.
 What I Need to Know

In this module you are expected to use a variety of physical activities such as
dancing : At the end of this module, you are expected to

 Engages in moderate to vigorous physical activities (MVPAs) for at least 60

minutes most days of the week in a variety of settings in- and out of school

What I Know

Activity 1. Pre-Test:
Directions: Encircle the letter that best corresponds to your answer in a given
statement. Write your answer in your activity notebook.

1. A dance developed by people that reflect the life of the people of a certain
country or region.
a. Contemporary Dance
b. Street dance
c. Ethnic/Folk dance
d. Social dance
2. A classification of dance that is suitable for special occasions.
a. Festival dance
b. Courtship dance
c. Wedding dance
d. Occupational dance
3. Lapay Bantigue was originated in the island of
a. Panay
b. Masbate
c. Palawan
d. Negros
4. Lapay Bantigue is an example of what classification of dance
a. Occupational
b. Festival
c. Comic
d. Religious
5. What movement is being demonstrated by this”Raise your right arm and do
a horizontal thumbs up.Rotate your hand and wrist four counts clockwise,
and another four counts counter clockwise
a. Kumintang
b. Hayon- Hayon
c. Salok
d. Wasiwas
6. The Philippine National Costume for women is,
a. Maria Clara
b. Baro at Saya
c. Kimono
d. Binukot
7. Planting,punding and fishing are examples of what classification of dance.
a. Wedding dance
b. Festival Dance
c. Courtship Dance
d. Occupational dance

8. Which of the following is not an example of Philippine folk dance

a. Itik-Itik
b. Maglalatik
c. Scottish
d. Pantomina
9. Which of the following dance step used in the dance Lapay Bantigue
a. Kumintang
b. Mincing
c. Habanera
d. Polka
10. The Philippine national costume for men is
a. Ifugao
b. Barong Tagalog
c. Kalinga
d. Bahag
 What’s In

Now that you have a thorough knowledge about FITT principles, you have
then determined the importance of it, you are now ready to plan for your fitness
activity which is dancing.
Just remember that FITT Principle (or formula) is a great way of monitoring
your fitness activities. The key components or training guidelines for an effective
fitness activity program is spelled out with the acronym FITT.

F- frequency refers to the repetition of exercise undertaken or how often

you exercise
I- Intensity refers to the amount of energy the exercise required or how hard
you exercise.
T- Time refers to the number of minutes or hours you spend exercising or
how long you exercise
T- Type refers to the type of exercise undertaken or what kind of exercise
you do.

What’s New( motivation)

Fact or Fiction?
There are various myths and fallacies surrounding exercise and fitness.It is
important that learners are able to identify valid claims.A sound understanding of how
the body responds to exercise and training is going to help the learners without the
fact from fiction.Check out the following statemens and decide whether it is a fact or a
fiction.
_____1. It is best to exercise in the morning because it helps to burn more calories.
_____2. Running a kilometer and walking a kilometer will burn the same amount of
calories
_____3. Performing 1,000 crunches a day will trim fat in the belly
What is It?( lesson
_____4. Free weights are better than exercise machines in increasing strength.
proper/discussion)
_____5. Performing static stretching before jumping decreases vertical jump height.
 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
may 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 involved 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:

1. Folk Dance – a dance developed by people that reflect the life of the
people of a certain country or region.
2. Modern Dance – a broad genre of western concert or theatrical dance,
primarily arising out of Germany and the United States in the late 19 th and
20th centuries. It is often considered to have emerge as a rejection of or
rebellion against, classical ballet.
3. Ballroom Dance – a set partner dance enjoyed socially and competitively
around the world. With the emergence of dance competition, it is now
known as Dance sports.
4. Hip – Hop Dance – also known as street dance styles primarily to hip- hop
music or that evolved as part of hip-hop culture.

LAPAY BANTIGUE

Folk Dance Title: Lapay Bantigue

Meaning: Seagull of Bantigue Island, Masbate
Dance Culture: Coastal Christians
Place of Origin: Bantigue Island, Masbate
Ethnolinguistic Group: Masbateno
Classification: Comic,Mimetic(folw)

Background / Context:

Like many small islands, Bantigue of Masbate rely on the sea to supply fish
to great parts of the Bicol Region.
Each dawn, Bantigue village awaits the arrival of boats with their catch.
Gather on the beach with the people are thousands of lapay or seagulls, flying
overhead or moving around the sand and seashore.While waiting their time,
people turn their attention to the lapay, shooing them or imitating their flight,
swoops, dives, and glides. This playful frolicking started the first steps of an
unrehearsed dance. Music was brought in later to lend order and form. It did not
take long before couples competed in show- offs lapay antics, the very core of
what lapay is today.

Costume:

Female
 Top( Baro) and Skirt ( Saya)
 Overskirt ( Tapis )
Male
 Top ( Camisa de Chino )
 Pants ( Colored peasant pants, rolled up just below the knee)
 Footwear – Barefoot

Lapay Bantigue Dance Competencies:

1st Step: LUPAD

Flutter your arms gracefully and step sideways for 16 counts. After this,
face your partner and do step again for 16 counts.

2nd Step: KUMINTANG

Raise your right arm and do a horizontal thumbs up. Rotate your hand and
wrist four counts clockwise, and another four counts counterclockwise. While
doing this, your partner will go around you while doing the LUPAD step. After
completing each of the four counts, you and your partner will change positions,
meaning, your partner will do the kumintang and you will dance around him.

3rd Step: STEP TUKA

While facing your partner , place the back of your palm on your forehead
and do apecking motion with your back bend. Do this for 8 counts.Then while still
doing this step , go opposite ways eg. Go to the front and your partner will go to
your back.Do this for four times.

4th Step:
You and your partner should bend and face opposite directions while
stomping for eight counts then raise your arms while twirling to face your partner.
Do this for four times.

5th Step:
Move your arms in front of you and move up and down for 16 counts. Then
jump lightly in front of your partner and move your arms up and down in
synchronization. Do this for 16 counts too.

6th Step: LUPAD

 Again , flutter your arms gracefully and step sideways for 16 counts. After
this, face your partner and do this step again for 16 counts. Pose for your final
position right after.

What’s More

Activity 1: Cultural Costumes

Do the following activities. Write your answer in your activity notebook.

1. Draw /Download at least (3) Traditional Philippine costumes for men and
women.
2. Describe the functions of the costumes or materials you chose

Activity 2: Answer Me!

1. How would you describe the traditional occupational clothing or costumes of
the Filipino?
2. Describe the movement of the bird Lapay /Seagull
3. Define mimicking (as it is used in the dance Lapay Bantigue)?
4. Give at least 5 facts about the bird “Lapay”/Seagulls.

What I Have Learned

Activity 1: I Can Do It!

Directions: Answer the following questions. Have fun and enjoy it!

1. Are you satisfied with your performance? Yes or No and Why?

 2. Would you recommend dancing as an activity done at home especially when
most people stay at home, Yes or No and Why?

What I Can Do

Activity 1 : Shake it !!!( Write your answer in your activity notebook.)

There are many Philippine folk dances notated in the country. Learning all
of them would definitely take more than a year of study. For the sheer purpose of
getting you moving and to be physically active, you will learn , interpret , and
execute Lapay dance as it is, for your age group, which is more appropriate.
a. Study the background of Lapay dance. Reflect and discuss its nature, origin,
country of influence and costume.
b. Identify and review the fundamental dance steps used in this dance.
c. Start interpreting the dance from figure 1 to 6.
d. Practice and perform the dance thru online class.
 Assessment

Activity 1. Daily Physical Activity Log (Write the answers on your activity
notebook) Prepare an activity log for each day of the week. The activities listed
on the table are performed from the time you wake up to the time you
sleep .Record the number of minutes or hours spent sitting down, standing,
walking leisurely and exercising /dancing in moderate to vigorous intensity.
Compute the estimated total energy expenditure from physical activities using the
formula below.

Time Spent/Calories Burned on Physical Activities

Activity Mon Tue Wed Thu Fri Sat Sun
Sitting
Standing
Walking
Moderat
e Activity
Vigorous
Activity

Estimated Kilocalories Per Minute

Sitting:
Calories burned = 0.0175 x Weight in Kilograms
Standing
Calories burned = 0.0210 x Weight in Kilograms
Walking Leisurely
Calories burned = 0.0525 x Weight in Kilograms
Moderate Intensity Exercise (Dancing/ Household chores)
Calories burned = 0.1400 x Weight in Kilograms
Vigorous Intensity Exercise (Dancing/Household chores)
Calories burned = 0.2100 x Weight in Kilograms

Evaluate your current activity patterns and the estimated calories spent on
various physical activities. Identify the days that you are most active by checking
the number of calories burned. Write some goals that can increase the total
calories burned each day by at least 10%.

Average Daily Expenditure

Activity Average Duration Estimated Calories Goals
Sitting
Standing
Walking
Moderate Activity
Vigorous Activity
 TOTAL

Activity 2. Post-Test:
Directions: Encircle the letter that best corresponds to your answer in a
given statement. Write your answer in your activity notebook.

1. A dance developed by people that reflect the life of the people of a certain
country or region.
a. Contemporary Dance
b. Street dance
c. Ethnic/Folk dance
d. Social dance
2. A classification of dance that is suitable for special occasions.
a. Festival dance
b. Courtship dance
c. Wedding dance
d. Occupational dance
3. Lapay Bantigue was originated in the island of
a. Panay
b. Masbate
c. Palawan
d. Negros
4. Lapay Bantigue is an example of what classification of dance
a. Occupational
b. Festival
c. Comic
d. Religious
5. What movement is being demonstrated by this”Raise your right arm and
do a horizontal thumbs up.Rotate your hand and wrist four counts
clockwise, and another four counts counter clockwise
a. Kumintang
b. Hayon- Hayon
c. Salok
d. Wasiwas
6. The Philippine National Costume for women is,
a. Maria Clara
b. Baro at Saya
c. Kimono
d. Binukot
7. Planting,punding and fishing are examples of what classification of
dance.
a. Wedding dance
b. Festival Dance
c. Courtship Dance
d. Occupational dance

8. Which of the following is not an example of Philippine folk dance

a. Itik-Itik
b. Maglalatik
c. Scottish
d. Pantomina
9. Which of the following dance step used in the dance Lapay Bantigue
a. Kumintang
b. Mincing
 c. Habanera
d. Polka
10. The Philippine national costume for men is
a. Ifugao
b. Barong Tagalog
c. Kalinga
d. Bahag

Additional Activities

Activity 1: Work it Out! (Write your answers on your Activity notebook)

Choose a sport or activity (e.g. dance) that can benefit from an aerobic,
resistance, and flexibility exercise program. Determine the movement patterns and
muscles used in the chosen sports or dance. Design an appropriate aerobic,
resistance, or stretching routine that can improve performance in the activity.
Share your program with others through online media platforms.

Answer Key

What’s More
Activity 1Cultural Costume
Answer Key (Pre/Post Test) (answers may vary)
1.C
Activity 2: Answer Me!
2.C
What I have learned
3.B
Activity 1: I can do it!
4.D
(answers may vary)
5.A
What I can do
6.B
Activity 1:Shake It!
7.D
8.C
(answers may vary)
9.A Assessment
10.B Activity 1: Shake It
(answers may vary)
Additional Activities
Activity 1: Work it Out!
(answers may vary)
References:

Book
1. DepEd Order no. 34, s. 2019 Revised Physical Test Manual
2. Callo-Fernando,L and DAjime Fermin P.2016. Physical Education and
Health. First Edition,Rex Booksote
3. Anspaugh,David J. and Gene Ezel. 2004.Teaching Todays Health 7 th Ed.
San Francisco, CA:Pearson Education Inc
4. Baechel, TR and Earle, RW. 2000. Essentials of strength Training and
Conditioning. Human Kinetics, USA
5. Biddle, SJH and Mutrie, N. 2008 Psychology of Physical Activity:
Detreminants, well-being, and Interventions, 2 nd Ed. NY:Routledge
6. Brandon L. 2011, Anatomy of Sports Injuries for Fitness and
Rehabilitation.UK: New Holland Publishers.
Online References
7. https//www.researchgate.net/publication/
329558482_assessment_of_barriers_to_physical_activities_among_universit
y_student_in_malaysia
8. https//www.who.int/docs/default-source/coronavirus/coping-with-stress.pdf?
sfvrsn=9845busy3a_2
9. http://www.britanica.com/art/dance/The-aesthetics-of-dance
10. http://lapaybantigue.wordpress.com/teach-me-how-to-lapay/