REGION V- BICOL

SCHOOLS DIVISION OF MASBATE CITY

MASBATE NATIONAL COMPREHENSIVE HIGH SCHOOL
MASBATE CITY

Name of Learner:
Grade level:
Section:

LEARNING ACTIVITY SHEET in PE 3

I. LEARNING SKILLS

A. Most Essential Learning Competency: DANCE

 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)
B. Objectives:
 Aims to offer variety of dance fitness exercises,
 Provide activities to optimize one’s health through participation in physical
activity and;
 Develop proper etiquette and step-by-step routine before doing vigorous
physical activities.

II. INTRODUCTORY CONCEPT

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 CALVES/HEELS/FEET PIRIFORMIS STANDING CALF STRETCH

 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 o 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.
 Stand holding onto a Lay
chaironwith
your back with your
knees bent and place your
your right hand and grasping
 Stand with your right foot
right
your left foot with your left ankle on the opposite
behind you and left foot in
hand. knee.
front. Keep your heels on
the floor and your feet
parallel. Bend your front leg   and
Maintain a flat back Grasp
pullyour unelevated
while keeping your back leg
your heel toward yourthigh
butt,behind the knee and
straight. pull to
gently toward your
keeping your knee close
 Put both hands on a wall
your opposite leg. chest until you feel the
and lean forward, keeping stretch in your butt.
your arms straight, until you
feel the stretch in your calf.  Make sure you tuck your pelvis
Hold for 30 seconds and  to Hold
and be careful not without bouncing for
hike your
 What Can I Do?

1-hour Dance Fitness Routine

In this activity you develop discipline in accordance with dance fitness routine to have
better flexibility and motion when dancing. You will be the one to create your own routine and
given the opportunity to maximize your knowledge and skills together with the understanding that
you have learned in doing active activities.

Activity 1: Different Kinds of Dance Exercise

Table 1. List of dance Exercise

DANCE EXERCISE WHAT TO STRETCH

1. Aerobic

2.

3.

Activity 2: 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 2. MY 1-HOUR STEP BY STEP FITNESS ROUTINE

TIME PROCEDURE REMARKS

Select clothes fit for your fitness routine and if you do not have the
---------------- consider selecting comfortable clothes. equipment that you’d
- normally use at the gym,
you can always replace
your regular exercises
with home workouts using
these household items.
 Activity 3: Fitness Vlog

“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

Based on your 1-hour step by step fitness routine (Activity2) or 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

RUBRICS:
EXCELLEN GOOD FAIR
INDICATORS T [4-3pts] [2-1pts] SCORE
[5pts]
WHAT HAVE I LEARNED?
The content provides insight of the topic

The subject is entertaining and discussed

thoroughly

The sequence of the fitness program is

mastered (based on Activity 2)

Student(s) demonstrate thoughtful approach

to subject
TOTAL

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

___________________________________________________________________
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III. 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
 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://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

Prepared by:

Ken Michael Castillo

Substitute Teacher