Health Optimizing

Physical
Education 12
1st Semester - Module 3
Quarter 2 Week 1

FAITH D. TORRES
Developer

Department of Education • Schools Division of Tabuk City

 Republic of the Philippines
DEPARTMENT OF EDUCATION
Cordillera Administrative Region
SCHOOLS DIVISION OF TABUK CITY
Dagupan Centro, Tabuk City

Published by:
Learning Resource Management and Development System

COPYRIGHT NOTICE
2020

Section 9 of Presidential Decree No. 49 provides:

“No copyright shall subsist in any work of the Government of the

Philippines. However, prior approval of the government agency of
office wherein the work is created shall be necessary for
exploitation of such work for profit.”

This material has been developed for the implementation of K-12

Curriculum through the Curriculum Implementation Division
(CID)—Learning Resource Management and Development System
(LRMDS). It can be reproduced for educational purposes and the
source must be acknowledged. Derivatives of the work including
creating an edited version, an enhancement or a supplementary
work are permitted provided all original work is acknowledged and
the copyright is attributed. No work may be derived from this
material for commercial purposes and profit.
 PREFACE
This module is a project of the Curriculum Implementation Division particularly the
Learning Resource Management and Development Unit, Department of Education,
Schools Division of Tabuk City which is in response to the implementation of the K to
12 Curriculum.

This Learning Material is a property of the Department of Education- CID, Schools

Division of Tabuk City. It aims to improve students’ performance specifically in
Physical Education and Health 12.

Date of Development: December 2020

Resource Location: Kalinga National High School,
Southern Tabuk District I
Learning Area: Physical Education & Health
Grade Level: 12
Learning Resource Type: ADM Module
Language: English
Quarter/Week: Second Quarter/ Week 1
Learning Competency:  Engages in moderate to vigorous
physical fitness activities
(MVPAs) for at least 60 minutes
most days of the week in a
variety of settings in and out of
school
(PEH12FH-Ia-t-8)
 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)
 Observe Personal Safety
Protocol to avoid dehydration,
overexertion & hyperthermia
during MVPAS participation.
(PE12FH-Ik-t-10
 Demonstrates proper etiquette
and safety in the use of facilities
and equipment
(PEH12FH-Ia-t-12
 ACKNOWLEDGMENT
The developer wishes to express her gratitude to those who helped in the
development of this learning material. The fulfillment of this learning material would
not be possible without these people who gave their support, helping hand and
cooperation:

DEVELOPMENT TEAM

Developer: FAITH D. TORRES

Illustrator: ROXANNE MAE A. SANGDAAN

Editors: EDGAR E. VALDEZ

Department Head - MAPEH

LORIE L. IYADAN TEOFILA P. AGSUNOD

Project Development Officer II Librarian II

Reviewers: MILDRED S. CABAY FELICISIMO A. FELIX, PhD

Principal IV Education Program Supervisor, MAPEH

HENRY M. ALUNDAY
Public Schools District Supervisor, NTD-1

MANAGEMENT TEAM

IRENE S. ANGWAY, PhD, CESO VI

Officer In-charge
Office of the Schools Division Superintendent

FELICIANO L. AGSAOAY JR., PhD

Officer In-charge
Office of the Assistant Schools Division Superintendent

RAMONCHITO A. SORIANO
Chief, Curriculum Implementation Division

HELEN B. ORAP
 Education Program Supervisor, LRMDS

Table of Contents

Cover Page .................................................................................................................................................... i

Copyright .......................................................................................................................................................ii
Preface ......................................................................................................................................................... .iii
Acknowledgement ..................................................................................................................................... .iv

Table of Contents ..................................................................................................................................... ..v

Title Page ………………………………………………………………………………………………. 1

What I Need to Know …………………………………………..…………….….3

What I know ..................................................................................................................... 4
What’s It ............................................................................................................................ 9
What’s more ……………………………………………………………………... 10
What I Can Do ………………………………………………………………….. 11
What I Have Learned: Synthesizing your Learning .............................................. 12

Assessment: (Post-Test)……………………………………………………………… …13

Key to Answers .................................................................................................... …16
References ……………………………………………………………………………….. 17
 What This Module is About
These days, people love to watch other people dance. Competitive
dance shows like So You Think You Can Dance, and Dancing with the Stars
are dominating the world of reality television. What you may not realize,
however, is that if you get off the couch and dance yourself, it is a great way to
keep your body and mind healthy. Studies show that dancing can help you
lose weight, stay flexible, reduce stress, make friends, and more.
Being Senior High School students, you are expected to be conversant,
not just in terms of literatures, but technical related skill such as dancing.
to be able to fully comprehend to what extent knowledge may be applied and
dispersed.
But first, we need to take a close look how dance can stimulate physical
and emotional, there are also cognitive and social elements to it.

Look at the picture below

Photo Credit: https://www.health/creative-movement-exercise-a-hit-with-seniors

The picture above speaks about the power of dancing in any stage of living. It
gives energy and happiness. (Retrieved from https://www.health/creative-
movement-exercise-a-hit-with-seniorsseptember 22, 2015)

To come up with a healthy living, Dancing can be used as recreational

activity. Hence, it also has deterrents. There are various outlets that we can use
fitness in safest and relishing way.

2
 What I need to know

In this module, you are expected to use variety of dances to achieve the following
learning competencies:

 Engages in moderate to vigorous physical fitness activities (MVPAs) for at least

60 minutes most days of the week in a variety of settings in and out of school
(PEH12FH-Ia-t-8)
 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)
 Observe Personal Safety Protocol to avoid dehydration, overexertion &
hyperthermia during MVPAS participation.
(PE12FH-Ik-t-10
 Demonstrates proper etiquette and safety in the use of facilities and equipment

(PEH12FH-Ia-t-12)

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.

3
 What I know
Pre-Test
Multiple Choice. Select the letter of the best answer from among the given choices.

________1. What is the largest component of the human body?

A. skin B. carbon
C. water D. calcium

________2. A condition whose symptoms may include heavy sweeting, rapid pulse
and heat cramps.
A. body overheating B. hypothermia
C. osteoarthritis D. fatigue

________3. It occurs when your blood pressure drops and blood flow to the brain is
temporarily reduced.
A. hyperthermia B. fatigue
C. heat syncope D. body overheating

________4. A heat- related condition characterized by an abnormally high body

temperature.
A. heat stroke B. overexertion
C. hypothermia D. hyperthermia

________5. This occurs when people push themselves too hard during physical
activities like dancing.
A. heat stroke B. overexertion
C. hypothermia D. hyperthermia
________6. An illness that can be caused by exposure to extreme heat.
A. heat stroke B. fatigue
C. heat stress D. hypothermia

________7. A medical emergency that occurs when your body loses heat faster
than it can produce heat, causing a dangerously low body temperature.
A. heat stroke B. fatigue
C. heat stress D. hypothermia

________8. A term used to describe an overall feeling of tiredness or lack of energy

A. heat stroke B. fatigue
C. heat stress D. hypothermia

________9. It tends to occur in people who have a diminished ability to regulate

body temperature, such as older people, very young children or people
with chronic illnesses.
A. Non-exertional heat stroke B. Exertional heat
C. heat stress D. hypothermia
4
________10. occurs when someone is vigorously active in a hot environment, such
as playing sports on a hot summer day or participating in military
training activities.
A. Non-exertional heat stroke B. Exertional heat
C. heat stress D. hypothermia

________11. When dehydration occurs, the blood becomes:

A. thicker B. colder
C. thinner D. none of the above

________12. During early stages of hypothermia, heart rate will _________.

A. increase B. stay the same
C. decrease D. stop

________13. Exertional heat stroke may be caused by which of the following?

a. Confinement in a hot care
b. Exposure to high temperatures and humidity
c. Strenuous physical exercise
d. Being kept in a conservatory in the summer

________14. Which of the following clinical signs is not associated with heatstroke?
a. Disseminated intravascular coagulopathy
b. Hypothermia
c. Tachycardia
d. Collapse

________15. What part of the exercise workout can also reduce the strain on the
heart imposed by rapidly engaging in heavy exercise, and may reduce
the risk of muscle and tendon injuries?
a. cool-down
b. warm - up
c. strength activities
d. aerobic activities

5
Lesson
Personal Safety with Dance

“Most dancers or performers just run out of the theatre after their
performance is over. They remove their makeup, take off their costumes and
off they go. It’s so important to take 5 or 10 minutes after a show to stretch
before going home and, if they can’t, then once they get home.”

What to stretch

Though dancing is a full-body workout, some muscles are used more than
others and therefore, need more attention after.

Stretching your feet and legs seems like a no-brainer, but there are other
muscles at work that are not as obvious.

Your hip flexors, for example, allow you to lift your knees and bend your waist.

They also play a key role in keeping your hips and lower back strong, flexible,
and aligned. Your quadriceps move your knees and help rotate your hips.

They are involved and engaged in almost all leg movements.

The piriformis muscle is located behind your gluteus maximus and assists with
rotating your hips and turning out your feet.

Stretch these often-neglected parts of your body to dance better, stay injury-
free and hydrated.

How to stretch?
Hip Flexor/Quad

Kneel in a deep lunge with your back leg on the floor.

Flatten your back until you feel the stretch in the front of your
hip.
Make sure you tuck your pelvis in to ensure your back is flat;
sinking into your back too much is too much extension. Hold
for 20 to 30 seconds and repeat on the opposite side.
 6

Stand with your right foot behind you and left foot in
Calves/Heels/Feet
front. Keep your heels on the floor and your feet parallel.
Bend your front leg while keeping your back leg straight.

Put both hands on a wall and lean forward, keeping your

arms straight, until you feel the stretch in your calf. Hold
for 30 seconds and repeat on the opposite side.

Stand holding onto a chair with your right hand

Piriformis and grasping your left foot with your left hand.

Maintain a flat back and pull your heel toward

your butt, keeping your knee close to your
opposite leg.

Make sure you tuck your pelvis and be careful not

to hike your hip up. Hold for 30 seconds and
repeat on the opposite side.

Standing
Calf Stretch
Lay on your back with your knees bent and place your right
ankle on the opposite knee.

Grasp your unelevated thigh behind the knee and pull

gently toward your chest until you feel the stretch in your
butt.

Hold without bouncing for 30 seconds and repeat on the

opposite side.
 Stretching keeps the muscles flexible, strong, and healthy, and we need that
flexibility to maintain a range of motion in the joints. Without it, the muscles
shorten and become tight. Then, when you call on the muscles for activity, they
are weak and unable to extend all the way.

Activity 1: Different Kinds of Dance Exercise

Table 1. List of dance Exercise

Dance Exercise What to Stretch

1. Aerobic

2.

First and foremost, dance fitness

stands out from technical or traditional
dance in that technique and intricate
choreography are not the focus.
 8

What’s it
As you may have written from the list above, most Fitness exercises
were created for cardio-vascular maneuvers.it comprises the heart and blood
vessels and carries nutrients and oxygen to the tissues of the body and
removes carbon dioxide and other wastes. While cardio - vascular is operating
not in a normal effort the body needs water. So, what is the purpose of water
to your body anyway?
Water is an inorganic, transparent, tasteless, odorless, and nearly colorless
chemical substance
Your body uses water in all its cells, organs, and tissues to help regulate its
temperature and maintain other bodily functions. Because your body loses
water through breathing, sweating, and digestion, it is important to rehydrate
by drinking fluids and eating foods that contain water.
(https://familydoctor.org/hydration-why-its-so-important/)

If fluid is not replaced, the dancer will become dehydrated. Muscle

cramps, electrolyte deficits and muscle fatigue may be associated with
dehydration and heat cramps.

It occurs when you use or lose more fluid than you take in, and your
body does not have enough water and other fluids to carry out its normal
functions.
Water makes up approximately 60% of body weight and is the largest
component of the human body. The muscles we work so hard to develop as
dancers (skeletal muscles) are about 73% water, your blood is about 93%
water and even bones and teeth contain some water.

It is important for dancers to know that being properly hydrated helps

keep the body from overheating. Helping the body promote heat loss when
dancing full out will improve athletic performance and aid in recovery.
This is especially important for dancers wearing hot costumes and performing
under stage lights. Sweat losses during performance can be significantly more
than during rehearsal of the same piece. Therefore, drinking regularly (even
small, regular sips) is an important habit during a show.
 It occurs when people push themselves too hard during physical
activities like Dancing causes injury when a person works beyond his or her
physical capacity and tolerances of his or her body’s soft tissues. Factors
related to overexertion are age, physical condition, body flexibility, obesity,
strength, and tolerance.

Overexertion injuries are generally of two types:

Sprains - stretching or tearing of ligaments
Strains - stretching or tearing tendons or muscles

refers to a group of heat-related conditions characterized by an

abnormally high body temperature in other words, the opposite of
hypothermia. The condition occurs when the body's heat-regulation system
becomes overwhelmed by outside factors, causing a person's internal
temperature to rise.

Hypothermia is a medical emergency that occurs when your body loses

heat faster than it can produce heat, causing a dangerously low body
temperature. Normal body temperature is around 98.6 F (37 C). Hypothermia
(hi-poe-THUR-me-uh) occurs as your body temperature falls below 95 F (35
C).

To give you more of this concept, you may answer the activity below.

What’s more Table 2: Signs of dehydration

Activity 2 identify Signs of dehydration

Signs of Dehydration
Dehydration happens when your 1.Headache
2.
body does not have as much 3.
water as it needs. Without 4.
5.
enough, your body can't function 6.
properly. You can have mild, 7.
8.
moderate, or severe dehydration 9.
depending on how much fluid is 10.

missing from your body.

List down some signs of dehydration.
 10

what can I do
Activity 3 My Own Fitness Routine
Stay Fit at Home, being at home for a long period of time can be good or bad
for your #FitnessGoals. As you may have written from the list above on Fitness
exercises. make a list on how you do your fitness routine at home. Make sure
that the program
you will make is safe and for everybody.

Table 3. MY 1 HOUR STEP BY STEP FITNESS ROUTINE

TIME Procedure Remarks

if you do not have the
equipment that you’d
normally use at the gym, you
----------------- Select clothes fit for your fitness can always replace your
routine and consider selecting regular exercises with home
comfortable clothes. workouts using these
household items.
 11

What I have learned

Activity 4. Synthesizing Your Learning

Answer the following questions based on your learning. Be brief and concise.

1. From your own point of view, make a list that describes a person who is
experiencing Dehydration. Write down at least five (5) symptoms.

a.

b.

c.

d.

e.

2. Of the list that you have enumerated in your FITNESS ROUTINE, which
routine should always be remember when conducting any Physical
Activity? Why?

_________________________________________________________
_________________________________________________________
_________________________________________________________
_________________________________________________________
____________________.

3. How will you prevent hyperthermia?

_________________________________________________________
_________________________________________________________
 _________________________________________________________
_____________.
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What I can do

“FITNESS VLOG CHALLENGE”

#HealthyAtHome
https://www.who.int/

The COVID-19 pandemic means that many of us are staying at home and
doing less in terms of social interactions and exercise. This can have a
negative effect on your physical and mental health.
Remember - Just taking a short break from sitting, by doing 3-4 minutes of
light intensity physical movement, such as walking or stretching, will help ease
your muscles and improve blood circulation and muscle activity.
ho.int/news-room/campaigns/connecting-the-world-to-combat coronavirus/healthyathome/healthyathome

Search some fitness challenge in the internet that you are interested in
accepting the challenge. Your task is to make a fitness vlog for 7 days,
relating to the challenge and gather a short vlog. For compilation.

Min. of 7 mins Vlog compilation for 7 days’

Submission of Output, through google classroom

Assessment ( Post Test)

Multiple Choice. Select the letter of the best answer from among the given choices.
________1. An illness that can be caused by exposure to extreme heat.
A. heat stroke B. fatigue
C. heat stress D. hypothermia
________2. Exertional heat stroke may be caused by which of the following?
A. Confinement in a hot care
B. Exposure to high temperatures and humidity
C. Strenuous physical exercise
D. Being kept in a conservatory in the summer
________3. It occurs when your blood pressure drops and blood flow to the brain is
temporarily reduced.
A. hyperthermia B. fatigue
C. heat syncope D. body overheating
13
________4. It tends to occur in people who have a diminished ability to regulate
body temperature, such as older people, very young children or people
with chronic illnesses.
A. Nonexertional heat stroke B. Exertional heat
C. heat stress D. hypothermia

________ 5. What part of the exercise workout can also reduce the strain on the
heart imposed by rapidly engaging in heavy exercise, and may reduce
the risk of muscle and tendon injuries?
A. cool-down
B. warm - up
C. strength activities
D. aerobic activity

________6. A medical emergency that occurs when your body loses heat faster
than it can produce heat, causing a dangerously low body temperature.
A. heat stroke B. fatigue
C. heat stress D. hypothermia
________7. What is the largest component of the human body?
A. skin B. carbon
C. water D. calcium

________8. When dehydration occurs, the blood becomes:

A. thicker B. colder
C. thinner D. none of the above

________9. A heat- related condition characterized by an abnormally high body

temperature.
A. heat stroke B. overexertion
C. hypothermia D. hyperthermia
________10. During early stages of hypothermia, heart rate will _________.
A. increase B. stay the same
C. decrease D. stop

________11. A condition whose symptoms may include heavy sweeting, rapid pulse
and heat cramps.
A. body overheating B. hypothermia
C. osteoarthritis D. fatigue

________12. Which of the following clinical signs is not associated with heatstroke?
A. Disseminated intravascular coagulopathy
B. Hypothermia
C. Tachycardia
D. Collapse
________13. A term used to describe an overall feeling of tiredness or lack of
energy
A. heat stroke B. fatigue
C. heat stress D. hypothermia
14

________14. This occurs when people push themselves too hard during physical
activities like dancing.
A. heat stroke B. overexertion
C. hypothermia D. hyperthermia

________15. occurs when someone is vigorously active in a hot environment, such

as playing sports on a hot summer day or participating in military
training activities.
A. Nonexertional heat stroke B. Exertional heat
C. heat stress D. hypothermia

15
Answer Key: Pre – Test Post Test

1. C 1.C

2. A 2.C
3. C 3.C
4. D 4.A
5. B 5.A
6. C 6.D
7. D 7.C
8. B 8.A
9. A 9.D
10. B 10.C
11. A 11.A
12. C 12.B
13. C 13.B
14. B 14.B
15. A 15.B

Answer Key: ACTIVITY 1

1. AEROBICS
2. ZUMBA
3. DANCE SPORTS -BALLROOM
4. HIPHOP
5. BELLY DANCING
6. 6. JAZZERCISE

Answer Key: ACTIVITY 2

1. Headache
2. Thirst
3. Dry Mouth
4. Dry Skin
5. Muscle Crumps
6. Rapid Breathing
7. Sunken Eyes
8. Fainting
9. Rapid Heartbeat
10. Dizziness

Answer Key: ACTIVITY 3

1. Selection of Comfortable Clothes
2. Hydrate
3. Identify a safe place for demonstrating PA
4. WARM-UP/Target PA
5. Cool Down

Answer Key: ACTIVITY 4

1. A. Headache
B. Dizziness
C. Muscle Crumps
D. Thirst
E. Rapid Breathing

2. ALWAYS HYDRATE!
3. Stay well Hydrated drink water or drinks containing electrolytes
 16
References:

 Nutrition For Sport, Exercise, And Health By Marie Spano,Laura Kruskall & D.
Travis Thomas Publishers. 2017
 Ultimate Fitness: The Quest for Truth about Health and Exercise, Abridged,
May 1, 2003
 Applied Anatomy of Aerial Arts: An Illustrated Guide to Strength, Flexibility,
Training, and Injury Prevention, 2018 -Emily Scherb
 Full Life Fitness: A Complete Exercise Program for Mature Adults Paperback
– August 23, 20013 VL 7
 The Fit and Healthy Dancer
 Energizing Workout
 Book by Caron Bosler, Efua Baker, and Suzanne Martin, 2012
 Book by Colin Boreham, N. C. Craig Sharp, and Yiannis Koutedakis February
2013
 www.health/creative-movement-exercise-a-hit-with-seniorsseptember 22,
2015)
 (https://familydoctor.org/hydration-why-its-so-important/)
 https://www.who.int/
 https://www.edu.gov.mb.ca/k12/cur/physhlth/frame_found_gr11/rm/index
.html
 https://ausdance.org.au/articles/details/safe-dance-practice
 https://ausdance.org.au/articles/details/safe-dance-practice

For inquiries and feedback, please write or call:

Department of Education – Bureau of Learning Resources (DepEd-

BLR)

Bulanao, Tabuk City, Kalinga, Province

09050786382
Kalinga National High School
Department of Education, Schools Division of Tabuk City

17