Health Optimizing Physical Education 3

(HOPE 3)
Grade 12

Adapted from: Department of Education, National Capital Region

Ms. Jayza R. Tampos

P.E. Teacher
 “DANCING RELIEVE STRESS”
Quarter 1, Week 3, Module 2
(September 7-11, 2020)
Most Essential Learning Competencies:
1. Self-assesses health-related fitness (HRF) status, barriers to physical activity
assessment participation and one’s diet.
2. Sets FITT goals based on training principles to achieve and/or maintain HRF.
3. Engages in moderate to vigorous physical activities (MVPAs) for at least 60
minutes most days of the week in a variety of settings in- and out-of-school.
4. Analyzes physiological indicators such as heart rate, rate of perceived exertion and
pacing associated with MVPAs to monitor and/or adjust participation or effort.

EXPECTATION
 Know how dancing can relieve stress.
 Identify the different ways of relieving stress through dancing
 Discuss the importance of dancing in relieving stress
 Perform a dance to relieve stress.

Get Informed!
INTRODUCTION
Stress is sometimes or most of the time is inevitable. We tend to ignore the
stress that we feel but it went to cause much more stress. It is important to know
on how to cope up with this stress in a most managing way. We can do a lot of
things to relieve stress, and one of which is through dance.

DANCING AS A STRESS MANAGEMENT

Dance can be used in many ways. One of the functions of the dance is to relieve
stress. Dance is purposeful. It plays a vital role for self-expression and has been
part of ritual and religious gatherings.

3 WAYS DANCING RELIEVES STRESS

1. WHEN THE BODY FEELS GOOD, THE MIND DOES TOO!

The scientific reason for why dance has the ability to act as a stress reliever
stems from the idea that when the body feels good, the mind does too. Any
type of physical activity releases neurotransmitters and endorphins which serve
to alleviate stress. Neurotransmitter are chemicals within the brain that help
communicate messages throughout the body.
 Endorphins are the body’s natural painkiller to reduce stress and improve the
mind’s perception of the world.

2. DANCE OFFERS A CREATIVE OUTLET FOR PEOPLE TO EXPRESS

THEIR PERSONALITIES IN A SAFE ENVIRONMENT.
Your work environment isn’t always the best place to express who you really
are. More often than not, you need to be a more buttoned up version of yourself
and hide much of your inner self. Dancing offers an outlet for people to express
who they are through music, movement or even costumes.

3. DANCING IMPROVES YOUR PHYSICAL HEALTH

From weight loss, to increase flexibility, stronger bones and building muscle
tone, dancing is a total body workout.

Dancing can be a way to stay fit for people of all ages, shapes and sizes. It has
a wide range of physical and mental benefits including:

1. Improved condition of your heart and lungs

2. Increased muscular strength, endurance and motor fitness
3. Increased aerobic fitness
4. Improved muscle tone and strength
5. Weight management
6. Stronger bones and reduced risk of osteoporosis
7. Better coordination, flexibility and agility
8. Improved balance and spatial awareness
9. Increased physical confidence
10. Improved mental functioning
11. Improved general and psychological well being
12. Greater self-confidence and self esteem
13. Better social skills

Get Into Action

Activity 1:
“Follow the moves”
Direction: if you have some music avaible on your phones/cd’s or even on the radio, try
to make your own movements of exercises to build a good fitness workout even in this
time of pandemic
List down some moves you used to your exercises.

1. Answer the following:

 How do you feel after dancing for 3-5 minutes?
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
________________________________________________.
 Did the dance routine you followed made you feel better? Why or why not?
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
______________________________________________.

Integration/Summary

1. What is the the importance of dancing when it comes to relieving stress?

________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
_______________________________________________________.
 1.1. How do you feel doing an exercise dance?
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
_______________________________________________________.

1.2. Is it really possible to incorporate any kind of dance into exercise dance?
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________.

1.3. Aside from HipHop, what other form of dance can be incorporated in a dance
exercises?
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
_____________________________________________________.

Assessment:

Activity 5
“Checking your understanding”

1. Do you like dancing? Why or why not?

________________________________________________________________
________________________________________________________________
________________________________________________________________
______________________________________________________.
2. Is dancing enjoyable for you?
________________________________________________________________
________________________________________________________________
________________________________________________________________
____________________________________________________.
3. Do you find dancing tiring?
________________________________________________________________
________________________________________________________________
________________________________________________________________
____________________________________________________.
 4. Does dancing help you feel good?
________________________________________________________________
________________________________________________________________
________________________________________________________________
___________________________________________________.
5. Are you into dance craze?
________________________________________________________________
________________________________________________________________
________________________________________________________________
__________________________________________________.

Activity 6

REFLECTIVE LEARNING SHEET

Direction: Answer the following question. Have fun and enjoy!
1. What are the reasons why most of the people don’t have time for physical
activities such as exercise and dancing?

2. At this time of pandemic, how can dancing help to relieve stress?

POST TEST
Direction: Choose the letter of the correct answer and write it on the space provided
before the number.

________1. It plays vital role for self-expression and has been part of rituals and religious
gatherings.
A. Aerobic activity C. Fitness
B. Dance D. Zumba
________2. The following statements defines dancing as stress management except
one;
A. Dance can be used in many ways and one function is to relieve stress
B. Through dancing, we lead to an unhealthy lifestyle
C. To avoid chronic illness and diseases, we opted to seek activities to have a
healthy living
D. In dancing, it avoids stress and can make our life easy and much more fun
________3. The following are the causes and effects of stress except one.
A. Anxiety C. Joy
B. Panic D. Misery
________4. Dancing is enjoyable because_____________.
A. It has physical and mental benefits.
B. Helps you connect to who you really are.
C. It plays a vital role for self-expression.
D. All of the above
________5. ____________are chemicals within the brain that helps communicate
messages throughout the body.
A. Endorphin C. Norepinephrine
B. Dopamine D. Neurotransmitters
________6. _____________are the body’s natural pain killers to reduce stress and
improve the mind’s perception of the world.
A. Endorphin C. Norepinephrine
B. Dopamine D. Neurotransmitters
________7. The following are the physical benefits of dancing except one.
A. Improved condition of heart and lungs.
B. Increased muscular strength and endurance
C. Improved physical confidence.
D. Improved general and psychological well-being.
________8. Which of the following are the mental benefits of dancing?
A. Improved muscle tone and strength.
B. Greater self-confidence, and self-esteem.
C. Improved condition of heart and lungs.
D. Stronger bones
________9. How dancing can improve your life and health?
A. Dancing will decrease your chances of developing heart disease.
B. Dancing improves positive feelings, behaviour and communication
C. Keeping you physically strong, isn’t the only benefit dancing provides but it
can also provide social and emotional health.
D. All of the above
________10. Why do you think dancing is good for the brain?
A. Dancing increases depression symptoms
B. Dancing supports motor emotional and intellectual brain functions.
C. Dancing never stimulates nerve growth factor
D. Dancing declines memory.

MATERIALS/REFERENCES:
https://www.arthurmurraydancenow.com/blog/3-ways-dancing-relieves-stress
(Arthur Murray)
https://www.youtube.com/watch?v=5a9JBk7Q_ko

https://www.youtube.com/watch?v=ZWk190Von2k
(Youtube channel by Popsugar Fitness)
 Health Optimizing Physical Education 3
(HOPE 3)
Grade 12

Adapted from: Department of Education, National Capital Region

Ms. Jayza R. Tampos

P.E. Teacher
 “FITT PRINCIPLE”
Quarter 1, Week 4 and 5, Module 3
(September 14-25, 2020)
Most Essential Learning Competencies:
1. Self-assesses health-related fitness (HRF) status, barriers to physical activity
assessment participation and one’s diet.
2. Sets FITT goals based on training principles to achieve and/or maintain HRF.
3. Engages in moderate to vigorous physical activities (MVPAs) for at least 60
minutes most days of the week in a variety of settings in- and out-of-school.
4. Analyzes physiological indicators such as heart rate, rate of perceived exertion and
pacing associated with MVPAs to monitor and/or adjust participation or effort.

Expectation:
 Know the meaning of FITT principles
 Identify the use of each principle
 Discuss the importance of FITT principle
 Perform a task using the FITT principles

Get Informed!

The FITT principle (or formula) is a great way of monitoring your exercise program.
The acronym FITT outlines the key components or training guidelines, for an effective
exercise program, and the initials F, I, T, T stands for: Frequency, Intensity, Time and
Type.
Frequency
It is the key component of the FITT Principle. Remember that it’s important to know
why you’re exercising and what you want to achieve before rushing into any exercise
program.
Intensity
This is an extremely important aspect of the FITT Principle and is probably the hardest
factor to monitor. The best way to gauge the intensity of your exercise is to monitor your
heart rate.
Time
The time you spend exercising is also an important part of the FITT Principle. The time
dedicated to exercise usually depends on the type of exercise undertaken.
Type
The type of exercise you choose will have a big effect on the results you achieve.
That’s why it’s important to know what you want to gain from your efforts.
FITT for Cardio and Weight Loss
 The FITT principle is most common used for cardiovascular (aerobic) training
and weight loss, although it’s also commonly used as part of strength training
recommendation for cardio training is as follows.
 Frequency- 5-6 times per week
 Intensity- easy to moderate, or about 60-75% of your maximum heart rate.
 Time- anywhere from 30-60 minutes or more.
 Type- any exercise you can do continually like running, walking, cycling,
swimming, rowing, stair climber, elliptical trainer and etc.
FITT for Strength
 Frequency- 2-3 times per week, but NOT on consecutive days (leave 1 or 2 days
rest between each strength session)
 Intensity- the intensity of your strength training depends on the amount of weight
lifted and the sets and reps you do. Basically, the heavier the weight, the less sets
and reps while the lighter the weight the more sets and reps you can do.
 Time- the time you spend doing strength training depends on the intensity of work
out. If the intensity is extremely high, then reduce the time spent doing strength
training can be a lot longer.
 Type- the best type of strength training exercises include free weights, machine
weights, hydraulic weights machine, resistance bands and body weight exercises
like push-ups, chin-ups and dips, etc.
FITT for Stretching
 Frequency- 5-7 times per week. Unlike other types of exercises, like cardio and
strength training, stretching is very relaxing and therapeutic, and will help you
recover from your other activities.
 Intensity- slow, easy and relaxed. When the goal is to improve flexibility and range
of motion you should do your stretching at a low intensity.
 Time- anywhere from 15-60 minutes, and hold each stretch for 40-60 seconds.
 Type- static, passive and PNF. For improving range of motion and creating
permanent changes in your flexibility the best types of stretching to use are long
hold static stretching
 Get Into Action

Activity 2:
“Design your own Fitness Program”

1. Using the FITT principle, make a weekly Fitness Work out Plan while staying at
home. (35 points)

Fitness Work out Plan

List of Frequency Intensity Time Type
exercises
 2. Execute the fitness work out plan and pass some pictures during exercise thru fb
messenger.

Activity 3

Direction: In line with your activity 2, create a 5-10 minutes workout and see if how you
are going to apply the FITT principle. Do this activity with your family/relatives.
Follow up question:
1. Did you apply the program you created?
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
______________________________________________________.

2. Do you think it is a good exercise program for you? Or do you need to improve
something?
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
_______________________________________________________.

Wrap it up
Remember:
Frequency- how often you exercise.
Time- how long each session lasts
Intensity- how hard you exercise
Type- what kind of exercise you are doing.
 Assessment:

1. Answer the following:

 Enumerate the significant results do FITT principle can give in your Fitness
Work out?
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
________________________________________________.
 What better results does FITT Principles can give in your Fitness Work out?
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
_______________________________________________.

Activity 6

“Home fitness Work out”

(Strength training)
Direction: Via Facebook messenger, send your created video. The fitness Work out
activity must include carrying/lifting the following equipment:
 -1 pale of water
 -1 gallon of water
 -5-10 pcs. Of books
After doing the activity:
1. From your created video, how can you integrate the fitness workout using the FITT
principle?
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
_________________________________________________________.
REFLECTIVE LEARNING SHEET

Name: ___________________________________ Date: _____________________

Direction: Answer the following questions: (10 points each)

1. How can you fight the covid-19 using the FITT principle?

2. Why do we need to consistently do regular physical activities?

 “Let’s do the Test!”
Direction: Fill in the blank. Choose the correct answer provided inside the box.

Frequency Cardio and 2-3 times per Strength Time

weight loss week training
5-6 times per 5-7 times per Intensity Type Stretching
week week

___________________1. It tells how hard you exercise.

___________________2. The intensity of this activity is easy to moderate, or about 60-

75% of your maximum heart rate.
___________________3. What is the frequency for cardio and weight loss?

___________________4. What is the frequency for strength training?

___________________5. It tells how often you exercise.

___________________6. What is the frequency for Stretching?

___________________7. The time you spend doing this kind of training depends on the
intensity of work out. If the intensity is extremely high, then
reduce the time spent doing strength training can be a lot
longer.
___________________8. It tells what kind of exercise you are doing.

___________________9. It is a static, passive and PNF. For improving range of motion

and creating permanent changes in your flexibility the best types
of stretching to use are long hold static stretching
___________________10. It tells how long each session lasts.

MATERIALS/REFERENCES:

https://www.youtube.com/watch?v=Qty_B-12xol
https://www.verywellfit.com/f-i-t-t-principle-what-you-need-for-great-workouts-1231593
https://www.youtube.com/watch?v=yAFb0vxopmc