Senior High School

NOT

Health
Optimizing
Physical
Education 3
1st Semester - Module 1
DANCE

Department of Education ● Republic of the Philippine

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

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Published by the Department of Education – Division of Cagayan de Oro

Schools Division Superintendent: Dr. Cherry Mae L. Limbaco, CESO V

Development Team of the Module

Author/s: Sunshine R. Villegas

Reviewers:
Illustrator and Layout Artist:

Management Team
Chairperson: Dr. Arturo B. Bayocot, CESO III
Regional Director

Co-Chairpersons: Dr. Victor G. De Gracia Jr. CESO V

Asst. Regional Director

Cherry Mae L. Limbaco, PhD, CESO V

Schools Division Superintendent

Alicia E. Anghay, PhD, CESE

Assistant Schools Division Superintendent

Mala Epra B. Magnaong, Chief ES, CLMD

Members Neil A. Improgo, EPS-LRMS

Bienvenido U. Tagolimot, Jr., EPS-ADM
Lorebina C. Carrasco, OIC-CID Chief
Ray O. Maghuyop, EPS-Math
Joel D. Potane, LRMS Manager
Lanie O. Signo, Librarian II
Gemma Pajayon, PDO II
Printed in the Philippines by
Department of Education – Division of Cagayan de Oro City
Office Address: Fr. William F. Masterson Ave Upper Balulang Cagayan de Oro
Telefax: (08822)855-0048
E-mail Address: cagayandeoro.city@deped.gov.ph
What 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 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

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)
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.
• Answer all the given tests and exercises.
Icons of this Module
This part contains learning objectives
What I Need to that
are set for you to learn as you go along
Know the
module.

What I know This is an assessment as to your level of

knowledge to the subject matter at hand,
meant specifically to gauge prior related
knowledge
This part connects previous lesson with
What’s In that
of the current one.

An introduction of the new lesson

What’s New through
various activities, before it will be
presented
to you

These are discussions of the activities as

What is It a
way to deepen your discovery and
under-
standing of the concept.

What’s More These are follow-up activities that are in-

tended for you to practice further in order
to
master the competencies.

What I Have Activities designed to process what you

Learned have learned from the lesson

These are tasks that are designed to

What I can do show-
case your skills and knowledge gained,
and
applied into real-life concerns and
situations.

II
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. 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. Modern Dance

9. 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. Modern Dance

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10. Liam and Denise are the loveliest couple I 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. Folk Dance C. Hip-hop Dance D. Modern Dance

11. 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. Modern Dance
12. 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

13. 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

14. Which of the following FITT principle refers to the amount of energy the exercise
requires?
A. Frequency B. Intensity C. Time D. Type

15. Sunshine gain her weights and eventually turned obese over the years. Her
reason is, “it’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

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 Lesson Optimize Energy Through
1 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…
____________________11. This energy system is also known
as “Kerbs Cycle” – electron transport chain ATP

Define the following abbreviations:

12. ATP - _________________________________

13. PCr - __________________________________

Give the two classification of energy system

14._________________________

15. _________________________

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 ✓ Explain how to optimize the energy systems for safe and improved performance
✓ Explains the role of physical activity assessments in managing one’s stress
✓ Sets FITT goals based on training principles to achieve and/or maintain HRF
✓ Self-assess health-related fitness (HRF), status, barriers to physical activity
assessment participation

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. ATP 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 (lysis) 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.

Training long, slow distance can help

us build an aerobic base and help
strengthen this oxidative system by
increasing your VO2 max, which is our
ability to utilize the oxygen we take in.

4
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

Note to Teachers: Read the following instructions to the learners as part of the
psychosocial activity at the same time a sample activity for anaerobic activity.
Prepare a solemn music background for this activity.

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Credits to: https://www.who.int/docs/default-source/coronaviruse/coping-with-stress.pdf?sfvrsn=9845bc3a_2

6
Reflection:

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.
______________________________________________________________
______________________________________________________________

Lesson Managing Stress Through

2 Dance

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