WORKSHEET IN

PHYSICAL EDUCATION
(GRADE 12)
 WORKSHEET IN PHYSICAL EDUCATION (GRADE 12)

Foreword

“The success you want to enjoy tomorrow depends on the ACTIONS you take
today!” ---Shane Eubanks

In the light of this “new normal” conditions in the lives of the people including
children around the globe brought by this COVID-19 pandemic, education sector
tend to embrace new trends and systems supporting programs that provide
sustainable access to quality education and ensure welfare of the learners. The
Department of Education strive to give all-out support and commitment in order
to produce holistic 21stcentury Filipino learners. Teachers then were empowered
to create, innovate and implement materials that inspire other educators and
students gain knowledge and skills and realize that learning should not stop and
life must move on.

This teacher-made instructional material is developed based on the DepEd’s

Most Essential Learning Competencies (MELCs) for Senior High School students
making it easy in the new normal learning environment that may bridge gaps in
ensuring relevant and flexible learning amidst this global crisis.

Further, this content material expects the learners to engage in the guided
and independent learning tasks according to their own pace.

Together, we can heal as one!

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 WORKSHEET IN PHYSICAL EDUCATION (GRADE 12)

Let’s Get Started

Activity Worksheet No. 3 (Quarter 1)
Activity Title/Content: Competitive Dance: Hiphop and
Cheerdance.
MELC-Based Learning Competency/ies:
 Discusses the nature of hip-hop and cheer dances.
 Analyzes physiological indicators such as heart rate, rate of perceived
exertion and pacing associated with MVPAs to monitor and/or adjust
participation or effort.
 Engages in moderate to vigourous [hysical activities (MVPAs) for at least
60 munites most days of the week in a variety of settings in and-out-of-
school.

LESSONS:

1. Hip-hop
2. Cheerdance
3. Exercise Physiology Indicators

Let’s Learn
Lesson Notes:

Brief History (HIP-HOP)

The word hip-hop was derived from the word “hep”, an African-American
vernacular English language since 1904 which means “current”. It was
apparently invented by a New York rapper Kevin Donovan, (known as Afrika
Bambaataa), who was dubbed as the Grandfather of Hip-hop. The dancing style
of Hip-Hop developed from the music style that was first introduced during the
1970s in New York City among young Hispanic and African-American
communities and was made popular in the 1980s by media’s exposure of several
hip-hop dance groups in America. These group of young people were looking for
a creative outlet to vent their frustrations and disappointments with society. It
started with funky beats reverberating at house or basement parties and the
streets of New York. Hip-hop evolved as a street dance which was a cultural
dance variation in the United States and is generally a form of entertainment

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where technical and teachable dance aspects replaced the cultural symbolism
and message of the true essence of African-American hip-hop dance. The word
street dance arrived in the Philippines from the United States during the 1980s
but only gained unparalleled popularity during the 1990s. There are various
street dance battles held locally across the country as well as hip-hop dance
competitions internationally. The first Philippine Team who won the World Hip
Hop Dance Championships is the Philippine All Stars. One of the pioneers of
street dance in the Philippines is Jungee Marcelo. Marcelo started the first formal
street dance class in the Philippines after arriving from US in 1991. After almost
11 years of living in a community dominated by African-Americans in Los
Angeles, he brought with him his knowledge of urban dance in the country.

Nature and Characteristics (HIP-HOP)

 The movement of hip-hop dance contains an assertive angularity of body

posture and an insistent virtuosic rhythmicity.
 It is freestyle in nature and maybe practiced in either a dance studio or in
an open space outdoor.
 It consists of four fundamental characteristics such as rapping (MCing);
Disc jockeying (DJing); Break dancing (B-boying); and Graffiti Art (Aerosol
Art).
 Can also be described by elements such as bounce or recoil, tightening of
the body, agility and coordination, and fun.
 It has several styles that comprise two main categories, the Old school
(breaking, popping, and locking) and the New school (house, krumping,
street jazz).
Fundamental Movements (HIP-HOP)

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 WORKSHEET IN PHYSICAL EDUCATION (GRADE 12)

Brief History (CHEERDANCE)

Cheer dance is a physical activity with a combination of different dance genre

and gymnastics skills such as tumbling, pyramids, tosses and stunts. The
routines usually range anywhere from one to three minutes and they are done
to direct spectators to cheer for sports teams or participate in cheer dance
competition. Cheer dance is relatively new in the field of sports and dance as it
has only emerged during the 1990s as part of the cheerleading events.
Cheerleading history is linked closely to the United States history of sports, its
sporting venues, as well as the historical development of over-all crowd
participation at many athletic events. However, its origins can be traced as far
back as the late 19th century where in 1860s, students from Great Britain began
to cheer and chant in unison for their favorite athletes at sporting events. This
event eventually reached and influenced America. Cheerleading for the first 25
years was an all-male activity. It was only during the 1920s when women
cheerleaders participated in cheerleading.

Nature and Characteristics (CHEERDANCE)

 As a dance technique, some squad prefer contemporary dance techniques,

while others incorporate several techniques such as jazz, hip-hop, modern
dance, contemporary ballet and ethnic of folk. Emphasis is on the
placement, sharpness and synchronicity of the movements.
 There must be cheers which are coordination of organized words and
movements relating to an athletic event. These are used during a sport
event when play has been stopped on the field or court.
 Cheer motions are also used to lead the crowd and emphasize words for
crowd response. These are made up of hand, arm, and body positions.
Fundamental Movements (CHEERDANCE)

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EXERCISE PHYSIOLOGY INDICATORS

Dance is mainly an integrated art form between technical and expressive
aspects. In addition, since most dance performance requires high physiological
capacity due to its characteristics included a moderate-high intensity, high skill,
and predominantly intermittent activity. When trying to develop cardio-
respiratory, the intensity of exercise must not be ignored. The intensity of
exercise or Training Intensity (TI) can be calculated easily, and training can be
monitored by identifying your resting heart rate (pulse beat at rest), maximal
heart rate and heart rate reserved.
The Resting Heart Rate (RHR)

Your pulse is your heart rate, or the number of times your heart beats in one
minute. Pulse rates vary from person to person. Your pulse is lower when you
are at rest and increases when you exercise (more oxygen-rich blood is needed
by the body when you exercise). Knowing how to take your pulse can help you
evaluate your exercise program. To get your pulse beat, follow the steps:
1. Place the tips of your index, second and third fingers on the palm side of your
other wrist below the base of the thumb or, place the tips of your index and
second fingers on your lower neck on either side of your windpipe.
2. Press lightly with your fingers until you feel the blood pulsing beneath your
fingers. You may need to move your fingers around slightly up or down until
you feel the pulsing. Use a watch with a second hand, or look at a clock with
a second hand.
3. Count the beats you feel for 10 seconds. Multiply this number by six to get
your heart rate (pulse) per minute.
4. Compute using the formula: RHR = Pulse: beats in 10 seconds x 6 =
beats per minute (bpm).

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Normal heart rates at rest for children whose age is 6 to15 is 70 to 100 bpm
while adults whose age is 18 and over is 60 to 100 bpm.

The Maximal Heart Rate (MHR)

Maximal Heart Rate (MHR) is the maximum number of beats made by your heart
in 1 minute of effort. When walking quickly, you will be in an endurance zone,
with a heart rate of between 60% and 75% of your maximum heart rate (MHR).
Knowing your rate means listening to your body. Recent research indicates that
the traditional equation of 220 – age over predicts maximal heart rate (MHR) in
people 40 years and younger, and under predicts MHR in individuals above 40
years old. Instead, it is advisable to use 207 as constant MHR from birth that
decreases by 1 beat per year.
The Heart Rate Reserved (HRR)

Heart Rate Reserve (HRR) is the difference between your Resting Heart Rate and
your Maximum Heart Rate. It is used primarily for determining heart rate zones
during exercise, and the amount of cushion in heartbeats available for exercise.
Health and cardio-respiratory (CR) fitness benefits result when a person is
working between 30 to 85 percent of heart rate reserve (HRR) combined with an
appropriate duration and frequency of training. Health benefits are achieved
when training at a lower exercise intensity, that is between 30 to 60 percent of
the person’s HRR. Even greater health and cardio protective benefits, and higher
and faster improvements in CR fitness (VO2max), however are achieved primarily
though vigorous intensity programs (at intensity above 60 percent). To compute
for your HRR, subtract the resting heart rate from the maximal heart rate: HRR
= MHR – RHR.
The Target Heart Rate (THR)

Target Heart Rate (THR) is generally expressed as a percentage (usually between

50 percent and 85 percent) of your maximum safe heart rate. This is used to
identify Training Intensity (TI). Training intensity is the amount of effort you are
putting in to whatever exercise you are doing. Walking a dog will (most of the
time) be low to medium intensity based on your speed of walking but running
with your dog will be high intensity. The TI of a person can be measured in
different levels such as follows:
1. low intensity (heart rate is 68-to-92 beats per minute);
2. moderate intensity (heart rate is 93-to-118 beats per minute); and
3. high intensity (heart rate is more than 119 beats per minute).

In participating low (or light) activities, a person should have at least 30-40%
MHR. For moderate activities, it is recommended to have at least 50-60% MHR.

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For high (or vigorous) activities, it is good to have at least or greater than 70%
MHR.
To determine the intensity of exercise or cardio-respiratory training zone
according to heart rate reserve, follow these steps:
 Estimate your maximal heart rate (MHR) according to the following
formula: MHR = 207 – (0.7 x age)
 Check your resting heart rate (RHR) for a full minute in the evening, after
you have been sitting quietly for about 30 minutes reading or watching a
relaxing TV show.
 Determine the heart rate reserve (HRR)
 Calculate the Training Intensity (TI) at 30, 40, 50, 60, 70 and 85 percent.
Multiply the heart rate reserve by respective 0.30, 0.40, 0.50, 0.60, 0.70,
and 0.85, and then add the resting heart rate to all four of these figures
(e.g., 60% TI = HRR x .60 + RHR).

Example: The 30, 40, 50, 60, 70 and 85 percent TIs for a 20-year-old with
a RHR of 68 bpm would be as follows:

MHR: 207 - (0.7 x 20) = 193 bpm

RHR: 68 bpm
HRR: 193 – 68 = 125 bpm
Range of Cardio-Respiratory
% TRAINING INTENSITY (TI) Training Zone
TI = HRR x % + RHR
(range based on TI)
30 (125 x .30) + 68 = 106 bpm Light Intensity
40 (125 x .40) + 68 = 118 bpm (106-118 bpm)

50 (125 x .50) + 68 = 131 bpm Moderate Intensity

60 (125 x .60) + 68 = 143 bpm (119- 143 bpm)

70 (125 x .70) + 68 = 155 bpm Vigorous Intensity

85 (125 x .85) + 68 = 174 bpm (144-174 bpm)

The Rate of Perceived Exertion (RPE)

When your body is challenged to do more than what is used to, changes in your
body start to occur. If the physical activity is too easy for your body, changes, if
any, would be minimal. Hence your body should be challenged and more effort
should be exerted. The Borg Rating of Perceived Exertion (RPE) is a way of
measuring physical activity intensity level. Perceived exertion is how hard you
feel like your body is working. In conducting physical activity, consider the Rate
of Perceived Exertion (RPE):

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Chart on Borg’s Rate of Perceived Exertion (RPE)

Rating Description Rating Description
6 14
Very, very light Hard
7 15
8 16
Very light
9 17 Very hard
10 18
Fairly light
11 19
12 20 Very, very hard
Somewhat hard
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To determine your approximate heart rate, simply multiply your Borg's RPE by
10. For instance, an RPE score of 16 × 10 = 160 beats per minute. The scale was
designed with the average healthy adult in mind.

Let’s Apply

Task 1. Let’s Intensify!

Using your own resting heart rate (RHR) and age as of today, complete the
training intensity (TI) table below. The data in this activity will be used in the
activity on page 13.

MHR: 207 - (0.7 x _) = bpm

RHR: bpm
HRR: – = bpm

% TRAINING INTENSITY (TI) Cardio-Respiratory Training Zone

TI = HRR x % + RHR

30 ( x .30) + = bpm Light Intensity

40 ( x .40) + = bpm ( bpm)
50 ( x .50) + = bpm Moderate Intensity
60 ( x .60) + = bpm ( bpm)
Vigorous Intensity
70 ( x .70) + = bpm
( bpm)

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 WORKSHEET IN PHYSICAL EDUCATION (GRADE 12)

Task 2. Let’s Groove It Out!

Using the fundamental hip-hop and cheerdance movements, create your 60-
minute dance routine. Choose your preferred music and be guided with the given
dance pattern applying the dance elements in creating your dance figures.
Practice your dance routine and ensure safety in the conduct of this activity.
After the practice, accomplish the Activity Intensity Table below.

DANCE PATTERN FOR CHOREOGRPAHED DANCE MOVEMENT

Figur Dance Elements (D.E.S.T.)

Basic Movements
e (Hip-hop/Cheer dance) Direction * Energy Shape Timing/
Counting
1 Locomotor
Non-locomotor
2 (combinations of 2 or more) Not applicable

3 Locomotor
Non-locomotor
4 (combinations of 2 or more)
Not applicable

5 Locomotor
Non-Locomotor
6 (combination of 2 or more)
Not applicable

* Energy - a dance element that minimizes the monotony of the movements in a performance such
as:
1. SUSTAINED- movements are done smoothly and does not have clear beginning and ending;
2. PERCUSSIVE- movements are explosive or sharp in contrast with sustained. They have a
clear beginning and ending;
3. VIBRATORY- consist of trembling or shaking. A faster version of percussive movements;
4. SWINGING - movements trace a curved line or an arc in space;
5. SUSPENDED - movement are perched in space or hanging on air;
6. COLLAPSING – a slow collapse which can be describe as melting or oozing action in a
downward direction.

ACTIVITY INTENSITY TABLE

RPE * Cardio-
(Base on the dance routine that you will perform)
Heart Rate
(right after the Respiratory
Rating Description practice) Training Zone

bpm
* Refer to the data on Activity 1.4, Let’s Intensify! (page 19)

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 WORKSHEET IN PHYSICAL EDUCATION (GRADE 12)

TASK 3: Let’s Try

I. Add-One-Out. Write A if the given statement is correct. However, change the

underlined word with the options provided after each sentence if you think it
makes the sentence incorrect.
1. The word hip-hop was derived from the word “hep”, an African-American
vernacular English language since 1904 which means “current”. (B.)
cheer dance (C.) ballet (D.) modern/contemporary
2. The first Philippine Team who won the World Hip Hop Dance
Championships is the Manila Lakers. (B.) Philippine All Stars (C.) Ateneo
De La Salle (D.) UST Manila
3. Hip-hop dance routine usually ranges anywhere from one to three
minutes and they are done to direct spectators to cheer for sports teams.
(B.) Modern/Contemporary (C.) Ballet (D.) Cheer Dance
4. Hip-hop was apparently invented by a New York rapper Kevin Donovan,
who was dubbed as the Grandfather of Hip-hop. (B.) Jungee Marcelo (C.)
Isadora Duncan (D.) Catherine de Medici
5. Other famous tutting moves are waving of arms, pointing, walking
stationary, grabbing and rotating the cap or hat. (B.) popping (C.) locking
(D.) krumping
6. Cheer motions are made up of hand, arm, and body positions that lead
the crowd and emphasize words for crowd response. (B.) Cheers (C.)
Techniques (D.) Tumbling Skills
7. To get your MHR, count the beats you feel for 10 seconds and multiply
this number by six to get your pulse per minute. (B.) RHR (C.) TI (D.)
HRR
8. T.I. is the amount of effort you are putting in to whatever exercise you
are doing. (A.) MHR (B.) RHR (C.) HRR
9. The RPE is a way of measuring physical activity intensity level. (A. MHR
(B.) RHR (C.) HRR
10. Forward and backward roll and cartwheel are basic tumbling skills in
cheer dancing. (A.) jumping (B.) hand movement (C.) starting position

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 WORKSHEET IN PHYSICAL EDUCATION (GRADE 12)
TASK 4:
II. Matching Type. Match Column A with Column B. Select the letter of your
choice.
Column A Column B
11. House Dance a. Hip-hop
12. Candlestick b. Cheer dance
13. Popping
14. L Motion
15. Jazz Hands

Column A Column B

16. Jogging Forward a. Locomotor

17. Forward Roll b. Non-Locomotor
18. Cartwheel
19. Backward Roll
20. House Dance

III. True or False. Write A if the given statement is correct. Write B if the
statement is incorrect. Be guided with the underlined word/phrase.
21. Both hip-hop and cheer dance movement incorporates locomotor and
non-locomotor movements. Combining any of the locomotor and non-
locomotor movements will create another step.
22. The American Heart Association generally recommends a target heart
rate of moderate exercise intensity: 30% to about 40% of your maximum
heart rate and vigorous exercise intensity: 70% to about 85% of your
maximum heart rate.
23. Moderate amounts of social activity are recommended daily and choose
any dance style that you find enjoyable and fits into your daily routine.
24. Regular physical activity, regardless of how hard it is, makes you feel
stress and cause undue fatigue.
25. The target zone for dancing activities is from 12-16.

TASK 5 : Let’s Realize

Write the concept that you successfully learned from the lessons.

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 WORKSHEET IN PHYSICAL EDUCATION (GRADE 12)

TASK 6 : Let’s Enrich

Analyze the data as reflected in your Activity Intensity Table (activity on page 9).
Then make a creative Fitness Journal guided with the given questions below.
Your work will be rated according to the Rubrics found at the Answer Key page.
1. What does the result tell you?
2. How do you feel about the result?
3. Do you consider yourself as an active or inactive person? Why?
4. Which of the movements you find it difficult to perform? Why?
5. Which of the movements you find it easy to perform? Why?
6. Did you achieve your Training Intensity (TI) target? Why? Why Not?
7. With the results, how will you deal with your target zone/target heart rate?

Note: Include in your journal the results of your Physical Activity Index and Evaluation
of Activity and the Training Intensity on page 4. If possible, make a discussion
on the results.

Rubrics for the Fitness Journal

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 WORKSHEET IN PHYSICAL EDUCATION (GRADE 12)

References

Books

Aparato, C. R., Brebante, Z. T., Callo, L. F., & Dajime, P. F. (2017). Physical Education and
Health (Vol. II). Nicanor Reyes Sr. St., Sampaloc Manila: Rex Bookstore.

Apolonia, M. L., Collao, M. P., Gabayan, P. A., & Kamus, G. R. (2017). Dance for Life (HOPE)
Series for Senior High School. 839 EDSA, South Triangle, Quezon City: C & E
Publishing, Inc.

Bushmn, B. (2011). Complete Guide to Fitness and Health. American College of Sports
Medicine.

Callo, L. F., Camiling, M. S., Yap, J. C., Cagulang, J. P., Doria, J. C., Deveraturda, E. E., &
Grecia, J.-a. G. (n.d.). Physical Education and Health - Grade 10 Learners Material.
DepEd Complex Meralco Avenue, Pasig City: DepEd-IMCS.

Wamer, W., Hoeger, K., & Hoeger, S. A. (2013). Lifetime Physical Fitness and Wellness: A
Personalized Program (Twelfth ed.).

Online Sources

(2020, June 19). Retrieved from Goggle:

https://www.slideshare.net/sherifmohamedelrefai/hiphop-dance-styles-popping-
locking-and-krumping

(2020, June 20). Retrieved from Goggle:

https://www.google.com/search?q=dance+physiology&oq=dance+physiology&aqs=chro
me..69i57j0l6.5441j0j7&sourceid=chrome&ie=UTF-8

Lindberg, S. (2020, June 21). Insider. Retrieved from Goggle: https://www.insider.com/what-

is-a-good-resting-heart-rate

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