Self-Regulated Learning Module

Physical Education and Health III

First Semester

Joeward Perez
Subject teacher

Name: Nuromar H. Adil

Grade Level and Strand: STEM 12A St.Jerome
Address: B1 L10 Villa Theresa Subd. Putik Z.C
Contact Number: 09770768331
 INTRODUCTION & OVERVIEW

Good day, students! Welcome to the Weekly Learning Unit. This unit, as well as the
exercises in the module of learning activities, is prepared by your teacher, Mr. Joeward Perez.
Every week, different lessons are given along with a set of Learning Activities, a Pre-test and a
Post-test. I am excited for you to acquire new concepts this week. God bless and persevere more.

Essential Learnings for this Week

Dancing is one of the oldest and most popular forms of exercise. Several forms of dancing
are considered aerobic since they entail about an hour of “continuous exercises, choreographed to
music”
It is important for us to engage ourselves in dancing for it gives us a lot of benefits. For instance,
in terms of physical, it develops cardio muscular and muscular endurance lowers resting heart rate,
helps recover coordination and neuromuscular skills after injury. In terms of mental and emotional,
it helps decrease depressive symptoms and increases self-esteem and improves body image.
Overview

In this unit, you will deal with exercise for fitness.

For the week 3 of the Learning Unit, these are the following topics to be discussed:

 Lesson 1: Physical Fitness Test

 Lesson 2: Benefits of Dance and Its Elements
Pre-Assessment

Directions: Read each question carefully. Write the correct answer on the space provided

___d____1. Which exercise would be considered a cardiovascular endurance activity?

a. Cycling
b. Jump Roping
c. Running
d. All of the above
___d____2. Which activity would be considered a muscular endurance activity?

a. Push Up
b. Curl Ups
c. Weight Lifting
d. A and B only
___c____3. What type of activity is considered to be a flexibility activity?
A. Jumping
B. Laying down
C. Stretching
D. None of the above
___c_____4. Flexibility is an important aspect of fitness. Which of the following statements defines the term
flexibility?
A. A form of physical activity designed to improve health
B. The range of movement possible at a joint
C. The ability to move from one position to another easily
D. A performer who can take on many different roles
___c_____5. What does BMI measure?
A. Flexibility
B. Muscle weight
C. Body fat
D. Strength
___c______6. What term describes the use of barbells, dumbbells, and machines to improve fitness, health and
appearance?
A. Body building
B. Strength and conditioning
C. Weight training
D. Weight lifting
___b______7. Which of the following is not a health-related physical fitness test?
A. sit and reach
B. 50-meter sprint
C. sit-up
D. push-up
___d______8. Which of the following signs or symptoms is not characteristic of bulimia?
A. depressed mood
B. noticeable weight loss and gain
C. lack of concern about weight
D. habit of visiting the bathroom immediately after meals
___c______9. In performing hip-hop aerobics, what fitness component is required of you?
A. Power
B. Flexibility
C. Coordination
D. Body Composition
___b______10. Which of the following is not a fitness benefit of yoga exercise?
A. improves posture and balance
B. high risk of injuring the muscles and the ligaments
C. best way to build core strength
D. increases one’s flexibility and muscular strength
 TOPIC: PHYSICAL FITNESS TEST Week: 3 Lesson Sheet: 1
OBJECTIVE
At the end of the lesson, the learners CAN…
1. Assess performance in the different fitness tests

I. ENGAGING ON TASK

1.1 Setting Emotional Climate

Hello! Everyone!

1.2 Refreshing of Prior Knowledge

Instructions: Fill in the box with the correct component of fitness that best describes
the pictures before each item.

Muscular Strength 4. Flexibility

3. Cardiovascular Endurance

5. Body Composition
2. Muscular Endurance

Flexibility

Cardiovascular Endurance

Body Composition

Muscular Endurance

Muscular Strength

Linking Statement

We are living in the 21st century where many of our activities are aided with
technology. We tend to do things using these technologies for our convenience because
they require less effort but with favorable results, not knowing that we are sacrificing
other essential things that our body needs. In this lesson, you will learn about physical
fitness test and our needs for doing physical activities.

II. ESSENTIAL KNOWLEDGE AND SKILLS

1.3 Summary of Essential Concept

 Physical Fitness Test

Is a standardized test prepared by the former Bureau of Physical Education and School
Sports (BPESS). It gives you information about the status of your overall physical fitness.

You can download an app for BMI

1. 90-degree Push-Up

Purpose: to identify strength of upper body

Equipment: exercise Mats or any Clean mats

For Boys: straighten the arms, keep your For Girls: with knees in contact with the
back and knees diagonally straight, then floor, straighten the arms, keeping the back
lower the body until your elbows reach the straight, then lower the body until the elbow
90- degree angle (the upper arms should be is in its 90-degree angle (the upper arms
parallel to the surface of the floor). should be parallel to the surface of floor).
Procedures:
a. Lie down on the floor or mat, face down in standard push-up position: palms on the
mat under the shoulders, fingers pointing forward, legs straight and parallel to the
floor, and slightly apart, with to toes supporting your feet.
b. Perform as many repetitions as possible, maintaining a cadence of 20 push-ups per
minute ( 2 seconds going down and 1 second going up)

2. Alternate Hand Wall Toss

Criteria Alternate Hand wall toss

Boys Girls
Advanced 35 above 35 above
Proficient 30-34 30-34
Approaching proficiency 20-29 20-29
Developing 15-19 15-19
Beginner Below 15 Below 15

Purpose: to measure the hand-eye coordination

Equipment: tennis ball, baseball or any small ball
Procedures: mark a distance of 2 feet to feet. Stand behind the specified distance facing
the wall. Throw the ball underarm with one hand against the wall and catch it with the
other hand. Continue this process until the end of 30-second set period.

3. Stork Balance Stand Test

Criteria Stork Balance Stand Test

Boys Girls
Advanced 1 minute above 1 minute above
Proficient 30-59 sec 30-59 sec
Approaching proficiency 25-29 sec 25-29 sec
Developing 11-24 sec 11-24 sec
Beginner Below 10 sec Below 10 sec
 Purpose: to measure the ability to balance using the ball of the foot.
Equipment: flat non-slip surface and stopwatch
Procedures: move your foot with your hands on your hips and place your non-
supporting foot against the inside knee of the supporting leg. Raise your
heel and balance using the ball of your foot. The stopwatch is stopped in
the following instances:
a. The hand(s) falls off the hips
b. The Supporting foot hops or moves in any direction or the heel touches the
floor
c. The non-supporting foot loses contact with the knee.

4. Sit and Reach

Purpose: evaluates the flexibility of the hip and the hamstring area
Equipment: Meter Stick/Tape Measure, Ruler
Procedures: With the tape mark a straight baseline (the grey line) with a length of about
20-30 cm (8-12 inches) and, perpendicular through the center, a measurement line (the
green line) reaching about 50-60 cm (2 feet) to each side. The intersection of both lines
marks the zero point. Take off shoes, sit on floor, legs straight and heels placed directly
on the measurement line, feet about 20-30 cm (8-12 in) apart. Bring hands together,
clasp thumbs and keep palms facing down. Flex feet.
Slowly reach forward as far as possible while hands travel along the measurement line.
Repeat three times and hold the fourth reach for 2-3 seconds. Record the distance
between reached point and zero point.

5. Sit-ups

Purpose: to test the muscular fitness of the muscles in the abdominal are.
Procedures: Place your feet flat on the floor and raise your knees. It is best to start out
with the heels of your feet about 12-18 inches from your rump. Lie on your back with
your arms a line with your knee, keeping your knees slightly bent. Raise your upper body
off the floor by flexing your abdominal muscles.

6. Stick Drops
 Purpose: to measure reaction time, hand-eye quickness and attentiveness.
Equipment required: 1 meter long ruler
Procedure: The person to be tested stands or sits near the edge of a table, resting
their elbow on the table so that their wrist extends over the side. The assessor holds
the ruler vertically in the air between the subject's thumb and index finger, but not
touching. Align the zero mark with the subject’s fingers. The subject should indicate
when they are ready. Without warning, release the ruler and let it drop - the subject
must catch it as quickly as possible as soon as they see it fall. Record in meters the
distance the ruler fell. Repeat it twice (e.g. 10 times) and take the average score.

7. S t a n d i n g L o n g J u m p

Purpose: to measure the explosive power of the legs

Equipment: tape measure to measure distance jumped, nonslip floor for takeoff, and
soft landing area preferred. Commercial Long Jump Landing Mats are also
available. The take off line should be clearly marked.
Procedures: the student will stand behind a line marked on the ground with feet
slightly apart. A two foot takeoff and landing is used, with swinging of the arms and
bending of the knees to provide forward drive. The subject attempts to jump as far as
possible, landing on both feet without falling backwards. Three attempts are allowed.

8. Zipper Test

Purpose: this test measures general shoulder range of motion

Equipment: ruler
Procedures: stand with feet, shoulder width apart, reach right hand over the right
shoulder and down the back as if to pull up a zipper. Then place left hand behind
back and reach up trying to touch the finger of the right hand, repeat left hand over
left shoulder.

9. 3 minutes Step Test

 Purpose: measures your aerobic (cardiovascular) fitness level based on how
quickly your heart rate returns to normal after exercise.
Equipment: Stopwatch or clock with a second hand; a friend to help you keep count;
a 12-inch bench, box, or step
Goal: Step on and off the bench for 3 minutes straight while keeping a consistent
pace and then see how quickly your heart rate will come back down.
Procedures: This test is based on a 12-inch step, so use one as close as 12 inches as
possible, otherwise your results will be skewed.

For you:
a. Position in front of the step.
b. At the signal go, step up and down on the bench or on a step for 3
minutes. Do this alternately with your left and right foot.
c. Immediately after the exercise, stand and relax. Don’t talk.
d. Right after the activity locate your pulse. (The first beat is zero.)
e. Count to pulse for 10 seconds. Multiply by 6.

For your partner:

a. As the student assumes the position in front of the step, signal, “Ready
then go start the stopwatch for 3-minutes step test.
b. After the test, let the student count his/her pulse for 10 seconds and
multiply it by 6.

1.4 Testing of Knowledge

Instructions: Read and answer the question.

Why is Physical Fitness test important to you?

Physical Fitness test is important because it involves exercise and  physical activity that
promotes strong muscles and bones. also it determined how physically fit and active
you are by the doing the following physical activity and exercises like push-up which
involves the muscles in your arms. by doing this, it will improve your health.

III. DEEPENING EXERCISE

1.5 Productive Teamwork

 Instructions: The following are the steps:

Step 1: Assess using the physical fitness test and fill up the table below.

Step 2: Instruct your partner to assess him/her self-using the physical fitness test and
fill the same table below
.
Step 3: Discuss and compare your results.

ACTIVITY Trial 1 Trial 2 ACTIVITY Trial 1 Trial 2

PART I PART II
 WEIGHT 55 kg POWER
 HEIGHT 180cm 175 189
 BMI 17.0  STANDING LONG
JUMP
FLEXIBILITY REACTION TIME
 ZIPPER TEST 2 3 33 29
 SIT & REACH 83 77  STICK DROP
CARDIOVASCUL
AR ENDURANCE BALANCE
 3-MINUTE Resting Pulse After the Activity  STORK BALANCE 1:23s 1:26s
STEP Rate: 72 Pulse Rate: 186 STAND
TESTS
STRENGTH COORDINATION
 90 DEG. 3 5  ALTERNATE 15 19
PUSH-UPS HAND WALL
TOSS
 CURL-UPS 21 24

MEDICAL CONDITION (IF ANY): __None__

1.6 Knowledge Scanning

What did you notice about your heart rate? Do you think it is necessary to check your
heart rate after walking or running activity?
My heart pulpitate very fast, when I do the Physical Fitness Test, I’m not into
physical activity nor exercise that’s why even though I stretched my body out to
prepare myself still, the outcome is like that and yes, for me it’s necessary
simply because by checking your heart rate or your pulse, you will be able to
determine how your heart rate works while doing physical activity or exercises.

1.7 Integration of Learning

Instructions: Complete the graphic organizer below. Write down 1 AHA! (Something
that you learned from today’s lesson) and 1 HUH? (Something that is not clear to you
 about the day’s lesson)

AHA!

What_I_learned_from_this_lesson_is_all_about_Physical
Fitness_Test_and_I_have_understood_the_given_topic__
properly_and_very_well.___________________________
_______________________________________________
_______________________________________________
_______________________________________________
_______________________________________________
HUH?! ______________________________________________

_______________________________________________
_______________________________________________
_______________________________________________
_______________________________________________
_______________________________________________
_______________________________________________
_______________________________________________
_______________________________________________

IV. SELF-DETERMINING PRACTICE

Instructions: Choose the letter of the correct answer and write it on the space provided.

___d____1. Which exercise would be considered a cardiovascular endurance activity?

a. Cycling
b. Jump Roping
c. Running
d. All of the above
___d____2. Which activity would be considered a muscular endurance activity?
a. Push Up
b. Curl Ups
c. Weight Lifting
d. A and B only
___c____3. What type of activity is considered to be a flexibility activity?
a. Jumping
b. Laying down
c. Stretching
d. None of the above
___c_____4. Flexibility is an important aspect of fitness. Which of the following statements
defines the term flexibility?
a. A form of physical activity designed to improve health
b. The range of movement possible at a joint
c. The ability to move from one position to another easily
d. A performer who can take on many different roles

____c____5. What does BMI measure?

a. Flexibility
b. Muscle weight
c. Body fat
 d. Strength

V. REFLECTION

How do you feel about the different activities you are engaged in?
It feels exhausting because different activities that we’re engaged perform several
functions in the body to improve but even though its tiring or lethargic, I had fun
because it’s been so long since we didn’t do Physical Fitness Test and at the end
of the day, this is beneficial to me and not only me but to everyone that’s why the
sweat, the exchanged t-shirts is ok because I’m doing this for my health.

References:

Aparado, C.R., Brebante, Z.R., Callo, L.R., and Dajime, P.F. (2016).
Physical Education and Health. Manila Philippines Rex Book Store

Week: 3 Lesson: 2
TOPIC 1: Introduction to Dance

OBJECTIVE
 At the end of the lesson, the learners CAN…
1. Explain the benefits of dance and creative movement to well-being and
2. Discuss the elements of dance.

I. ENGAGING ON TASK

I.1 Setting Emotional Climate:

Hello! Everyone! Are you fond of dancing? Are you able to make your own dance moves
and present it in a creative way? Aside from enjoyment, dancing in a creative way can help
boost our well-being.

I.2 Refreshing of Prior Knowledge

Instructions: Look at the pictures of below. Put a check (/) if it is beneficial to your well-
being and x if not. Write your answer on the box below.

Linking Statement:

The pictures above show the benefits of creative movement such as Zumba and a picture of a
depressed woman. Nowadays, youth are more engaged in different activities like sports and other
physical undertakings. Some people do dancing activities and these are evident in the different
communities, dance competitions and films that involve dancing as a means of communication. In this
lesson, you will learn the benefits of dance and creative movement to your well-being. You will be
working by pair throughout the activity.

II. ESSENTIAL KNOWLEDGE AND SKILLS

1.3 Summary of Essential Concepts

Benefits of Dance and Creative Movement

Dancing is one of the oldest and most popular forms of exercise. This are some of the
benefits of dancing for;

1. Physical – the benefits of dancing are endless, especially when it comes to the physical aspects
of this art. Regardless of the style of dance, whether it is ballroom, Ballet, Zumba, Hip-Hop, or
the Salsa, they each play an active role in helping people stay fit. All types of dance styles work
to engage all parts of the body to not only create harmony, but to create a graceful workout.
2. Emotional - by helping to prevent falls, improve posture and flexibility, lift mood and ease
anxiety. It's also a fun activity that sharpens the mind, increases aerobic power and strength,
builds social bonds, and can reduce pain and stiffness.
3. Mental - it helps improve mood, reduce stress and anxiety. Within the scientific community, a
growing number of researchers have proven that, while dancing, an abundance of mood-
 improving chemicals are released within the body of the dancer. According to research carried
out by The Arts in Psychotherapy, when unleashed, these chemicals help improve one’s mental
state; even one “lively” session of dance can reduce depression.
4. Social – dance provides a unique opportunity for meaningful group involvement as it
encourages intense, positive social interaction and interpersonal relationships in a working
group.
5. Cultural - dance promotes a place or a country’s rich culture through showcasing the different
cultural dances.

Elements of Dance

The Human Body is living in time and space, and it exhibits some effort.Thus,all
movements occur in time, through space, and with effort (Schander,1996).Since dance entails
a lot of movements, it uses the very same elements, space, time, and energy. These elements
are beneficial to anyone interested in recognizing, analyzing, or creating movement.

SPACE

This is the area the performances occupy and where they move. It can be divided into
four different aspects, also known as spatial elements.

a. Direction- dance movements can travel in any direction. The performances can go
forward, side backward, diagonal, circular, and so on. They may also face any
direction while executing a single movement or several phrases
b. Size- movements can be varied by doing larger or smaller actions.
c. Level- movements can be done in a high, medium, or low level.
d. Focus- performers may change their focus by looking at different directions.

TIMING

The movements in timing may be executed in varying tempo (speed). Performers move
with tempo of an underlying sound, known as beat or pulse.

DANCE ENERGIES

The movements here propelled by energy or force. A force can either initiate or stop an
action. Dance uses different energies and a varied use of these minimizes the monotony of the
movements in a performance. There are six qualities of dance energies presented below:
a. Sustained- movements are done smoothly, continuously, and with flow and control. It
does not have a clear beginning and ending.
b. Percussive- movements are explosive or sharp in contrast with sustained movements.
They are accented with thrust of energy. They have a clear beginning and ending.
c. Vibratory- movements consist of trembling or shaking.
d. Swinging – movements trace a curved line or an arc in space.
e. Suspended- movements are perched in space or hanging on air.
f. Collapsing- movements are released in tension and gradually or abruptly giving in to
gravity, letting the body descend to the floor.

BODILY SHAPES

It refers to how the entire body is molded in space or the configuration of body parts. The
body can be rounded, angular, or a combination of two.

a. symmetrical-balanced shape; movements are practically identical or similar on both

sides
b. Asymmetrical- unbalanced shape; movements of two sides of the body do not match or
completely different from each other.

GROUP SHAPES
In this element, a group of dancers perform movements in different group shapes. They
are arranged in ways that are wide, narrow, rounded, angular, symmetrical or asymmetrical
and are viewed together as a total picture or arrangement within a picture frame
(Minton,2007)

1.4. Checking of Understanding:

Instructions: Read and answer the question.

1. How can dance benefit us emotionally?

Dance is beneficial to emotional part because it helps improve mood, reduce stress and
anxiety. Within the scientific community, a growing number of researchers have proven that,
while dancing, an abundance of mood-improving chemicals are released within the body of
the dancer and whenever I dance I become energetic and robust.

III. DEEPENING EXERCISE

1.5. Productive Teamwork

Strategy: THINK-PAIR-SHARE

Give your insights about how dance contribute to human Name of Partner:

development? Adil, Vinluan

My Partners What we did

My Ideas Ideas Share

Write your thoughts on the
question in the space below
Dance allows people to be
more active, socialize and
develop creative and physical
skills. Just a few of the benefits
increased exercise dancing
can give you are; reduced stress
levels, improved relaxation,
stronger bones & muscles,
weight control and a healthier
brain which is really good to us
Listen to your partner and write
his/her ideas on the space below
In addition to being a physical
activity, dancing is also a of
highly social activity. Dance
lessons can help children
improve their social skills and
enables them to communicate
better, learn teamwork,
develop a greater sense of trust
and cooperation and make new
friends.
Talk with your partner and decide
what you both would like to share.
Write what you did share in the
space below.
Dancing, includes a wide scope
expertise, quality,
development, and endurance.
Connecting with various pieces
of one's body permits the kid or
a person to create center
muscles, equalization and
quality. Thusly, this gives a
solid establishment to kids
which is us to stay dynamic
while accomplishing something
that they appreciate. With this
 commitment that we seek after
improves our comprehensive
self which will create us, as a
person in this world.

1.5 Knowledge Scanning:

Instructions: Read and answer the question.

1. How do dances contribute to the social well-being of an individual?

Dancing has the power to completely transform lives. It's great exercise, fun, builds self-
confidence and improves physical coordination. For singles, there's simply no better way
to meet people than to be able to  dance with confidence at parties. and with good amount
of self-esteem you would be able to do the thing that hinders you from doing so.

1.7 Integration of Learning:

Instructions: Complete the graphic organizer below. Write down 1 AHA! (Something that you
learned from today’s lesson) and 1 HUH? (Something that is not that clears to you about the
day’s lesson)

AHA! What I learned from this lesson is all about the

benefits of dance and creative movement and lastly
the elements of dance.
______________________________________________
______________________________________________

HUH?! Something that is not clear to me is the Elements of

Dance, it took me awhile to understood because of
how the statement is. that’s why it leads me YT to
understand the sentence very well.

IV. SELF-DETERMINING PRACTICE

Instructions: Give at least three benefits of dance based on the following:
 Physical
1. It improved condition of your heart and lungs.
2. It increased muscular strength, endurance and motor fitness.
3. It increased aerobic fitness.
 Emotional
1. Dancing sharpens your memory.
2. Dancing reduces anxiety and depression.
3. Dancing is quite a good therapy for several ailments, especially psychological ones.

 Mental
1. Dancing can improve the mood, lower stress, and reduce anxiety of the person.
2. Dancing is a form of depression reduction.
3. Dancing is a tool of therapeutic expression and social anxiety therapy.
 Social
1. It widens your social circle.
 2. Improves your social interactions and can help conquer shyness.
3. Combats stress and improves self-confidence.
 Cultural
1. It expands social and cultural interaction, and provide an overall community feeling of
well-being and togetherness.
2. It provides self-discipline which shows itself in a variety of socially beneficial ways.
3. It shows the beauty of culture by performing cultural dance.

V. REFLECTION
Instructions: Read and answer the question.

1. How do dances contribute to the holistic development of an individual?

Dance, involves a wide range of dexterity, strength, movement, and stamina. Engaging
different parts of one's body allows the child or an individual to develop core muscles,
balance and strength. Consequently, this provides a strong foundation for children which
is us to remain active while doing something that they enjoy. With this engagement that
we pursue improves our holistic self which will develop us, as an individual in this world.

References:

Aparado, C.R., Brebante, Z.R., Callo, L.R., and Dajime, P.F. (2016).
Physical Education and Health. Manila Philippines Rex Book Store