Republic of the Philippines

Department of Education
Division of Bohol

(HEALTH OPTIMIZING PHYSICAL EDUCATION 3)

FIRST QUARTER
WEEK 5

Quarter : 1 Week : 5 Day : 5 Activity No. : 5

Competency: : Analyzes physiological indicators such as heart rate, rate of perceived
exertion and pacing associated with MVPAs to monitor and/or adjust
participation or effort (PEH12FH-Ik-t-9)
Objective : Determine the target heart rate after performing example of modern and
contemporary dance.
Topic : MODERN AND CONTEMPORARY DANCES
Materials : Illustrations
Reference : http://www.danceforschools.com/https://urbanitydance.wordpress.com
http://www.joyofdancedance.ca
http://www.danceclass.com/ballet-positions.html
http://dance.lovetoknow.com
http://www.youtube.com/watch?v=6xvmsqD_IC8&feature=youtu.be
http://www.shutterstovck.com/search/contemporary dance
Copyrights : For classroom use only Pending for Approval(non DepEd)
Dep Ed owned

Concept Notes

.MODERN DANCE is a specific style of dance that is free form and stems from the core, or torso, of the
body and uses elements like contact-release, floor work, fall and recovery and improvisation.
CONTEMPORARY DANCE is a collaborative style that includes modern, jazz, ballet, and hip hop elements.
. BENEFITS OF MODERN AND CONTEMPORARY DANCE
. Stronger bones and reduced risk of osteoporosis . Better coordination, agility and flexibility.
. Improved balance and spatial awareness. . Increased physical confidence.
. Modern Dance Steps
.Curl Down and Up: Starting in jazz position (feet parallel facing front), with your arms at your side and
your gaze focused downward ,curl your spine over slowly, being careful not to collapse at the waist.
.Leg Swings: Standing again in parallel first, place your arms in second position. Sliding the right leg
forward with a pointed toe, it should then brush through the first position and follow through backwards,
slightly bending the knee.
.Flat Back :It sounds simple enough, but a flat back executed properly takes a distinct amount of
discipline and flexibility. After you have bent over, keeping your spine as straight as possible ,raise your
arms into high fifth with the palms facing inward.Raise the torso back up, simultaneously with the arms
as a single fluid movement.
.Tendu : With tendus, the foot points forward and back parallel first. You can then repeat the position to
the side and to the back, alternating in a rhythm.(www.online balletclass.com.How to do the tendu)
.Chassse: Simple jump found often in modern dance. Standing with the weight you shift the weight while
in a plié stance,and then jump so both feet are vertical together in the air.(How to Do the Chasse.
Howcast.com.)
. No Boundaries:A common rule is that all modern dance steps are essentially the derivative of
something else.If you are pursuing modern dance as either a career or hobby, do not be afraid to create
dance steps out of thin air ,as the results can be nothing short of amazing, and most definitely
rewarding.
 Republic of the Philippines
Department of Education
Division of Bohol

Photo Credit: : Iziliaev,Alexander

Physiological indicators are those signs that are physiologic in nature or have
to do with bodily processes. These include heart rate, rate of perceived exertion
(RPE), and pacing.
Heart Rate – also known as pulse rate. This is the number of times a person’s heart
beats per minute. Your resting heart rate is the heart pumping the lowest amount of
blood you need because you’re not exercising. If you’re sitting or lying and you’re calm,
relaxed and aren’t ill, your heart rate is normally between 60 (beats per minute) and
100 (beats per minute.
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Activity 1: This Is Me
Directions: Perform an example of a modern and contemporary dance. Perform and
video your created steps in a minimum of 2 minutes and a maximum of 3 minutes.
Wear appropriate costume. Record and send via messenger, email, or save it to USB
and submit to the designated output.

Activity 2: My Target
Directions: After performing the modern and contemporary dance. Compute your
threshold of training and target zones. Follow the steps below. Identify physical
activities that you could do to reach these zones.
1. Estimate your maximal heart rate (max HR/MHR) according to the following
formula:
MaxHR/MHR = 207 – (0.7 x age)
2. Check your resting heart rate (RHR) sitting quietly for 15 to 20 minutes. You may
take your pulse for 30 seconds and multiply by 2, or take it for a full minute.
3. Determine heart rate reserve (HRR) using this formula:
HRR = MHR – RHR
4. Calculate the training intensity at 30, 40, 60, and 85 percent. Multiply HRR by the
respective 0.30, 0.40, 0.60, and 0.85, and then add the HRR to all four training
intensities.
Example: 60% Training Intensity = HRR x 0.60 + RHR

Alternative Activity.(for those who do not have internet at home) .Complete

the following phrases to describe your overall assessment of the activity. Write
your answer on the space provided.
1. I find dancing modern and contemporary dance easy/difficult _____________________
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2. Whenever I practicing the dance routine, I feel ___________________________________
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3.I learned in this activity the following things ________________________________
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