Republic of the Philippines

Department of Education
Region V
Division of City Schools
Sorsogon City

LEARNING ACTIVITY SHEET # 1 IN P.E. 10

Name: _________________________________ Grade & Section: __________________ Quarter 3, Week 1

TOPIC: ACTIVE RECREATION: STREET AND HIP-HOP DANCES

I. OBJECTIVES:
1. Assesses physical activities, exercises and eating habits (PE10PF-IIa-h-39); and
2. Discover street and hip-hop dances as one recreational activities, combining it
with healthy eating habits to sustain lifelong fitness.
II. LESSON DISCUSSION:
Recreation is a therapeutic refreshment or relaxation of one’s surely help in sustaining fitness.
body and mind. Activities done for this purpose are called Street dance refers to dance styles that have evolved
recreational activities. Its main objective is to revitalize the physical, outside of dance studios. It is performed in streets, dance
mental, social, and emotional aspects of a person. parties, parks, school yards, or in any available space.
In today’s world that is full of stress and pressures, we all need It is often improvisational and social in nature,
to engage in recreational activities to relieve our tensions. Dance is encouraging interaction and contact with spectators and
a recreational activity that can develop our physical, mental, social, other dancers.
and emotional health. Dancing as part of our lifestyle can surely Hip-hop dance, on the other hand, refers to street
sustain our fitness. But it should be coupled with proper eating dance styles primarily performed to hip-hop music or that
habits and weight management in order for a person to live a have evolved as part of hip-hop culture. Hip-hop music
healthy life. incorporates a number of iconic elements, most notably
Street and hip-hop dances are good recreational activities that DJing and rapping, along with things like beat boxing,
can sustain fitness and wellness. Dancing as a lifetime habit will sampling, and juggling beats on turntables.
THE FILIPINO PYRAMID ACTIVITY GUIDE badminton, and tennis burn more calories per minute per body
Rosa Allyn G. Sy. MD. FPCP weight and are advised for those who want to lose more weight. To
Cardinal Santos Medical Center get the most benefit from the activity, it has to be done 3-5 times
a week for at least 30-45 minutes. These activities will also improve
your cardiovascular endurance.
• Leisure activities like bowling and playing golf burn approximately
0.04-0.09 kcal/min/kg BW. Though these activities are enjoyable
and are associated with energy expenditure, they are not
recommended as part of our daily activities. This is because
cardiovascular benefit is achieved only if we can sustain our heart
rates at 60-75% of our target heart rate.
• Strengthening and flexibility exercises, on the other hand, are
intended to improve bone and muscle strength and improve
resilience of our connective tissue. Although you may do it every
day, performing it 2-3 times per week may be enough to provide
you with its maximum benefits.
• Activities that burn the least calories should be avoided. The top of
the pyramid refers to activities that are frequently performed by
What this Filipino Pyramid tells us: most children and adults who are overweight. These activities are
believed to be responsible for the progressive rise in obesity and
• The base of the pyramid includes activities that are
diabetes in the country.
easy, convenient and accessible to everyone. These
• Regular activity is no doubt beneficial to everyone. No one is too
activities, part of our daily routines, when
old to enjoy the benefits of regular physical activity.
performed habitually or daily for a minimum of 30
minutes, even 10 minutes at a time will provide • To maintain health, one would need to burn 700-1000 kcal per
metabolic efficiency by increasing total energy week. For a 60 kg female walking briskly for 30 minutes (150 kcal)
expenditure. 5 days a week will burn 900 kcal.
• To lose weight, one has to burn 2000-3000 kcal per week. A 75-kg
• Aerobic exercises like jogging, brisk walking, swim-
male walking briskly for 45 minutes (338 kcal) 6 days a week will
ming, aerobic dancing, and recreational activities
burn 2,028 kcal and is expected to lose 0.5 pound a week if he
like ballroom dancing, street and hip-hop dances,
keeps his food intake within the recommended range.

The FILIPINO PYRAMID ACTIVITY GUIDE is intended to be a guide that should help everyone select activity that best fits his p.1
lifestyle and health needs. Just 30 minutes of the different activities over the course of a day is healthy and rewarding!

Why is Physical Activity & Nutrition Important?
• Weight loss may be the first thing that comes to mind when you
hear words like exercise, physical activity, nutrition, diet, and
healthy eating, but there’s much more to it. A lifestyle that
consists of physical activity and proper nutrition is important to
your overall quality of life, more than just the benefit of weight
loss. The truth is that physical activity and nutrition are
essential to a healthy body and a healthy mind.
• Physical activity and exercise are crucial for your body. There
are many physical as well as psychological and emotional
benefits that come with daily physical activity.
Not only will exercise help you maintain a healthy
weight, or even decrease excess weight, you will have
more energy, improve your mood, and feel better when
you are consistently active.
• Good nutrition is just as important as exercise for your
overall health. By Improving your diet, you will enjoy
increased energy levels, a stronger immune system, and
generally feel well more often. A nutritious and balanced
diet of lean proteins, carbs, and good fats can help you
eliminate extra weight and reduce your risk of many
diseases.

III. PRACTICE TASK

Activity 1: ARE YOU READY TO DANCE?
Instructions: Perform the following movements with a step close to the right and left alternately
(moving forward or backward) for 3 minutes each figure to a 2/4-time music. After every figure,
identify the intensity of the activity based on the Rate of Perceived Exertion (RPE). Refer to your RPE chart in
PE 10, Quarter 2-week 2 lesson.
Heart Rate Heart Rate
Figures Step Pattern Repetition RPE
(Before) (After)
Close and right and left arms in second position (ct 1),
32 measures
Open right and left arms in first position (ct 2)
Raise both arms high (cts 1,2)
Arm Raise 32 measures
Arms down on the sides (cts 1, 2)
Punch right (cts 1,2)
Punch 32 measures
Punch left (cts 1,2)
Sway both arms high to the right (cts 1,2)
Arm Sway 32 measures
Sway both arms high to the left (cts 1,2)

Activity 2: LET US GO BACK! “The Filipino Pyramid Activity Guide”

INSTRUCTION: Read each item comprehensively. Fill in the blank with the answer/word/phrase being referred
to in the sentence. Be guided by the Filipino Pyramid Activity.
___________1. In order to lose weight, how many kcalories per week must be burnt?
___________2. These are the leisure activities which are not recommended as part of daily activities because
it cannot achieve the cardiovascular benefit.
___________3. Aerobic exercises must be done 3-5 times a week. At least how many minutes will be the
duration?
___________4. Exercises intended to improve bone and muscle strength and resilience of connective tissue.
___________5. Which part of the pyramid includes activities that must be performed daily for a minimum of
30 minutes? (apex, middle, base, side)
IV. EVALUATION
TRUE OR FALSE - Direction: Write T if the statement is ___6. Activities that burn the most calories should
TRUE and F if the statement is FALSE. be avoided.
___1. Recreation is a therapeutic refreshment or ___7. A lifestyle that consists of physical activity and
relaxation of one’s body and mind. proper nutrition is important to your overall
___2. Street and hip-hop dances are active recreational quality of life.
activities. ___8. A nutritious and balanced diet of lean
___3. A normal nutritional status means that weight is proteins, carbs, and good fats can help you
proportional to the height. reduce your risk of many diseases.
___4. Physical activity and a healthy diet are risk factors ___9. Waltz dance refers to street dance styles
for heart disease. that have evolved as part of hip-hop culture.
___5. Brisk walking is an activity which is of vigorous ___10. Activities done once a week will also improve
intensity. your cardiovascular endurance.

Note to the Teacher: _____________________________________________________________________________________

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