HANDOUTS IN PHYSICAL EDUCATION AND HEALTH

HOPE 3 - DANCE
S.Y. 2022-2023 (FIRST QUARTER)

(MODULE 1) LESSON 1: SELF-ASSESSES HEALTH-RELATED FITNESS

Background Information

Physical Fitness is a condition that allows the body to effectively cope with the demands of daily activities and still
have the energy to enjoy other active leisure activities. While Exercise is a planned program of physical activities usually
designed to improve physical fitness with the purpose of increasing physical fitness level. The purpose of physical activity is to
assist students in “taking greater ownership for their own physical fitness, promote the discovery of activities suited to their
own individual interests, and encourage active lifestyles that persist into their futures”.

Components of Health-related Fitness

 Fitness
- is defined as a condition in which an individual has enough energy to avoid fatigue and enjoy life. Look back and
reflect on your day’s activities. Do you have lots of energy or do you get tired easily?

 Physical fitness
- a condition that allows the body to effectively cope with the demands of daily activities and still have the energy to
enjoy other active leisure activities.

- It is divided into four health- and six skill-related components.

- Health-related fitness is the ability to become and stay physically healthy.

- Skill-related fitness enhances one’s performance in athletic or sports events.

Health-Related Components Skill-Related Components

1. Cardiovascular fitness 1. Agility
2. Muscular strength and endurance 2. Balance
3. Flexibility 3. Power
4. Body composition 4. Speed
5. Coordination
6. Reaction time

 Health-related components focus on factors that promote optimum health and prevent the onset of disease
and problems associated with an activity. The four components are described as follows:

1. Cardiovascular fitness is the ability of the heart (cardio) and circulatory system (vascular) to supply oxygen
to muscles for an extended period. Cardiovascular is also called cardiorespiratory (lungs) fitness. Typically,
the 1 km run or some other type of continuous fitness activity (12-minute run, cycling, step-test, etc.) is
used to assess cardiovascular fitness.

2. Muscular strength and endurance are the muscle’s ability to produce effort or perform work. Muscular
strength refers to the maximum amount of force a muscle can exert against an opposing force. Fitness
testing usually consists of a one-time maximum lift using weights (bench press, leg press, etc.). Muscular
endurance refers to the ability of the muscle to work over an extended period without fatigue. Performing
push-ups and sit-ups or crunches for one minute is commonly used in fitness testing of muscular
endurance.

3. Flexibility is the ability to move a body part through a full range of motion (ROM) at a joint. The sit-and-
reach is commonly used to determine flexibility.

4. Body composition is the ratio of body fat to lean body mass (including water, bones, muscles, and
connective tissues). Having too many fat tissues is a risk factor for cardiovascular diseases, diabetes,
cancer, and arthritis.
 Skill-related components focus on factors that promote optimum health and prevent the onset of disease and
problems associated with an activity. The four components are described as follows:

1. Agility – This is the ability of the human body to change direction in a specific movement, with the greatest
possible efficiency.

2. Balance – This is the ability to retain the center of mass above the base of support when stationary (static
balance) or moving (dynamic balance).

3. Power – This is the ability to exert a maximal force in as short a time as possible, as in accelerating,
jumping, and throwing implements.

4. Speed – This is the ability to move all or part of the body as quickly as possible.

5. Coordination – This is the ability to select the right muscle at the right time with the proper intensity to
achieve proper action. Coordinated movement is characterized by appropriate speed, distance, direction,
timing, and muscular tension.

6. Reaction Time – This is about how quickly an individual responds to a stimulus. Reaction time is a skill-
related component of physical fitness.

In addition to improving quality of life, health-related fitness also:

 increases muscle tone and strength;
 decreases susceptibility to illness;
 improves bone mineral density;
 reduces the risk of osteoporosis;
 improves gait and posture;
 increases the efficiency of the respiratory and circulatory systems;
 decreases the risk of cardiovascular disease and stroke;
 improves blood circulation;
 decreases the risk of diabetes and cancers;
 improves self-esteem and self-confidence;
 decreases body fat deposition and improves metabolism;
 increases energy level.

Importance of an Active Lifestyle

- Regular, moderate to high-intensity physical activity, and exercise were proven to improve overall
health and fitness. As such, it:

1. improves bone, joint, and muscle strength;

2. develops motor control and coordination;
3. helps maintain a healthy body composition;
4. improves the psychological functioning of an individual;
5. increases the efficiency of the lungs and the heart;
6. increases muscle strength and endurance;
7. protects from musculoskeletal problems such as "low" back pain;
8. possibly delays the aging process;
9. reduces the risk of cardiovascular diseases such as coronary artery disease and stroke;
10. promotes healthy cholesterol levels;
11. helps regulate blood pressure;
12. decreases the risk of Type 2 diabetes;
13. reduces the risk of breast and colon cancer;
14. improves control over anxiety and depression; and
15. builds self-esteem and social interaction.
A. Body Mass Index (BMI) Example

BMI = _30 kg’ = _30 kg. = ___30 = ___30 = 20.83

2 2
(120 cm) (1.20 m) (1.20 x 1.20) 1.44 Answer: BMI is 20.83 which is
NORMAL

3. Weight – the heaviness or lightness of a person

Equipment:
- weighing scale
Procedure:
a. Wear light clothing.
b. On bare feet, stand erect and still while evenly distributing your weight on the center of the scale.
c. Scoring – record body mass to the nearest 0.5 kilograms

4. Height – the distance between the floor to the top of the head when a person is in a standing position.
Equipment:
- an even and firm floor and flat wall
- L – square
- tape measure laid flat on a concrete wall with the zero-point starting at the floor
Procedure:
a. Stand erect on bare feet with heels, buttocks, and shoulders pressed against the wall with the tape measure.
b. Scoring – record standing height
* 1 meter = 100 centimeters

5. Waist Circumference - Waist circumference is a good predictor o visceral fat which contributes more risk of
cardiovascular disease and diabetes than fat located in other areas of the body. Equipment: tape measure.
Procedure:
a. Wear light clothing before having your waist circumference taken.
b. On the bare waist, stand erect and wrap the tape measure around your waist.

6. RHR (Resting Heart Rate) - A normal resting heart rate for most people is between 60 and 100 beats per minute.
Procedure:
a. Rest quietly for 5 minutes.
b. Gently place 2 fingers (not your thumb) on the inside of your wrist, below your thumb.
c. Count the beats for 60 seconds.
d. Get the number of beats per minute (bpm).

7. Ninety (90) Degree Push-up – Its purpose is to measure the strength of the upper extremities
Equipment: exercise mat or any clean mat
Procedure:
a. Lie face down on the mat in a standard push-up position: palms on the mat under the shoulders, fingers pointing
forward, and legs straight, parallel, and slightly apart, with the toes supporting the feet.
b. For Boys: Straighten the arms, keeping the back and knees straight. Lower the arms until there is a 90-degree angle
at the elbows (upper arms are parallel to the floor).
c. For Girls: With knees touching the mat, straighten the arms, keeping the back straight. Lower the arms until there is
a 90-degree angle at the elbows (upper arms are parallel to the floor).
d. Scoring – record the number of push-ups made.

8. Jump rope
Scoring – record the number of jumps made without any time limit.

9. 5-minute Jog and Walk

Scoring – record your heart rate in one (1) minute after you jogged and walked.

10. 2 min. Step Test

 Scoring – record the heart rate or beat in one (1) minute after doing the 2-minute step test.

(MODULE 2) LESSON 2: DANCING RELIEVES STRESS

Background Information
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.

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 about dancing 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 can 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 the best place to express who you 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 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 7. Better coordination, agility, and flexibility
5. Weight management 8. Improved balance and spatial awareness
6. Stronger bones and reduced risk of osteoporosis 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