SHS PEH3 Quarter 1 Week 5 8

P.
E and Health 3
Quarter 1 – Module 2:
Ballroom
P.E and Health – Grade 12
Alternative Delivery Mode
Quarter 1 – Module 1: Ballroom (Cha Cha Cha, Rumba, Jive)
First Edition, 2020
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P.E and Health 3
Quarter 1 – Module 2:
Ballroom
Introductory Message
For the facilitator:
Welcome to the Physical Education and Health 12 Alternative Delivery Mode

(ADM) Module (Ballroom – Cha cha cha, Rumba and Jive)) !
This module was collaboratively designed, developed and reviewed by

educators both from public and private institutions to assist you, the teacher
or facilitator in helping the learners meet the standards set by the K to 12
Curriculum while overcoming their personal, social, and economic constraints
in schooling.
This learning resource hopes to engage the learners into guided and
independent learning activities at their own pace and time. Furthermore, this
also aims to help learners acquire the needed 21st century skills while taking
into consideration their needs and circumstances.
In addition to the material in the main text, you will also see this box in the
body of the module:
Notes to the Teacher

This contains helpful tips or strategies
that will help you in guiding the learners.
As a facilitator you are expected to orient the learners on how to use this
module. You also need to keep track of the learners' progress while allowing
them to manage their own learning. Furthermore, you are expected to
encourage and assist the learners as they do the tasks included in the
module.
For the learner:
Welcome to the Physical Education and Health 3 Alternative Delivery Mode

(ADM) Module on (Ballroom-Cha cha cha, Rumba and Jive) !
The hand is one of the most symbolized part of the human body. It is often
used to depict skill, action and purpose. Through our hands we may learn,
create and accomplish. Hence, the hand in this learning resource signifies
that you as a learner is capable and empowered to successfully achieve the
relevant competencies and skills at your own pace and time. Your academic
success lies in your own hands!
This module was designed to provide you with fun and meaningful
opportunities for guided and independent learning at your own pace and
time. You will be enabled to process the contents of the learning resource
while being an active learner.
This module has the following parts and corresponding icons:
What I Need to This will give you an idea of the skills or

Know competencies you are expected to learn in the
module.
What I Know This part includes an activity that aims to check

what you already know about the lesson to take. If
you get all the answers correct (100%), you may
decide to skip this module.
What’s In This is a brief drill or review to help you link the

current lesson with the previous one.
What’s New In this portion, the new lesson will be

introduced to you in various ways such as
a story, a song, a poem, a problem
opener, an activity or a situation.
What is It This section provides a brief discussion of the

lesson. This aims to help you discover and
understand new concepts and skills.
What’s More This comprises activities for independent

practice to solidify your understanding
and skills of the topic. You may check the
answers to the exercises using the Answer Key at
the end of the module.
What I Have This includes questions or blank

Learned sentence/paragraph to be filled in to process what
you learned from the lesson.
What I Can Do This section provides an activity which will help

you transfer your new knowledge or skill into real
life situations or concerns.
Assessment This is a task which aims to evaluate your level of

mastery in achieving the learning competency.
Additional In this portion, another activity will be given to you

Activities to enrich your knowledge or skill of the lesson
learned. This also tends retention of learned
concepts.
Answer Key This contains answers to all activities in

the module.
At the end of this module you will also find:
References This is a list of all sources used in developing

this module.
The following are some reminders in using this module:
1. Use the module with care. Do not put unnecessary mark/s on any part
of the module. Use a separate sheet of paper in answering the
exercises.
2. Don’t forget to answer What I Know before moving on to the other
activities included in the module.
3. Read the instruction carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking your
answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are through
with it.
If you encounter any difficulty in answering the tasks in this module, do
not hesitate to consult your teacher or facilitator. Always bear in mind
that you are not alone.
We hope that through this material, you will experience meaningful

learning and gain deep understanding of the relevant competencies. You
can do it!
What I Need to Know

This module was designed and written with you in mind. The scope of this
module permits it to be used in many different learning situations. The
lessons are arranged to follow the standard sequence of the course. But the
order in which you read them can be changed to correspond with the
textbook you are now using.
The module is divided into 3 lessons, namely:

 Lesson 1 – Health-related fitness components
 Lesson 2 – Barriers to physical activity
 Lesson 3 - FITT (Frequency, Intensity, Time, Type) Principle
After going through this module, you are expected to:

1. Identify health related fitness components;
2. Appreciate the importance of health-related fitness components in the
performance;
3. Analyze health-related fitness activity/exercises
4. Discuss the common barriers to physical activity;

5. Make persuasive essay on overcoming barriers of physical activity;
6. Learn the principles of FITT
7. Create your own FITT program
8. Perform physical activities like Ballroom dancing (Cha,cha,cha,
Rumba and Jive) related to HRF guided with FITT program.
What I Know
Before we formally begin our lesson, let’s find out if you know something
about components of health-related fitness, barriers to physical activity an in
the FITT principle.
Directions: Read and analyze the question carefully. Choose the letter of the
correct answer.
Activity 1- Knowledge Reveal!
1. It is a fun, flirtatious dance with playful energy.

A. cha cha B. rumba C. jive D. tango
2. It is often called "muscular fitness" and it has to do with how freely you are
able to move and even respond to unstable conditions, boosted by the
elasticity of the muscles.
A. Flexibility B. muscular strength C. muscular endurance D. cardiovascular endurance
3. It is the maximal lift ability a muscle is able to generate with effort.
4. It has to do with just how much your muscles can take during a weight
training session.
5. It is all about personal health and how the healthy lifestyle of physical activity
influences us as a person.
A. personal barrier B. environmental barrier C. social barrier D. intellectual barrier
6. It is a spot dance which means the couple does not travel around the dance
floor like in various other dances, but slightly stays in one location.
7. Also known as aerobic fitness, _______ has to do with how long you are able to
carry out cardio exercises without being fatigued
8. It is a sample of physical activity or exercise under flexibility.
A. Sit and reach B. lifting partner C. push up D. jive
9. It is a sample of physical activity or exercise under muscular strength.
10. It is how often you exercise usually it is measured by number of days each week.
A. Frequency B. Intensity C. Time D.Type
11. It refers for the exercise that you are doing without undue fatigue.
12. It refers how long each session last in an exercise.
13. It refers how hard you exercise; it may categorize us as low, moderate or high
intensity.
14. Factor that includes the emotions, attitudes, experiences that hinders in engaging
physical activity.
15. Barriers which deals with traffic, availability of public transportation, crime, and
pollution may also have an effect.
Lesson Health-related Fitness Components –

5 (Cha cha cha)
At the end of the lesson, students should be able to:
1. Explain the components of health-related fitness;
2. Appreciate the value of health-related fitness components in

performing physical activity specially in ballroom;
4. Perform Cha cha cha actively and joyfully.
What’s In
Activity 1. Health Assessment
Answer the health assessment tool, write YES if you can do the HRF
and NO if not. Complete the table below: Write you answer in a spare sheet of paper.
Result HRF Yes/NO
Hearth rate/pulse rate: Sit and reach
Height in meter: Push-up
Weight in kg: Sit-ups
BMI:
Zipper test
weight (kg)
height (m)2
Nutritional Status:
30 mins. jog
BMI
Status
Below 18.5 Underweight
18.5 – 24.9 Normal
25.0 – 29.9 Overweight
30.0 and above Obese
1. Based from the given table what do you think is your health status?
How do you say so? Explain.
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
2. Why do you think health assessment is important in performing

physical activity like ballroom dancing?
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
3. Give a minimum 3 health related fitness activities that you simply
know and somewhat related to cha cha ballroom dance and discuss
the usage of the activity to your health.
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________

To be able to deliver this lesson well, the teacher must have read
the following:
Health-related fitness components
Getting MHR
Health related fitness activity
Step pattern of cha cha
What’s New
Health-related Fitness Components
Activity 1. Word Hunt
Directions: Find words associated with components of health-related fitness.

There are five (5) words to take down. Copy your answer in a separate sheet of
paper and answer the follow-up questions below.
c a r d i o v a s c u l a r s
l a y e r j a g w a y s d a t
s e e r g h c o o l e r e l r
s f l e x i b i l i t y n u e
E x t e n d a n e y l o t c n
R e n d u r a n c e d v s s g
h b o t a m a s t i b e c u t
k n o w l e d g e o r S s m h
1. Why did you pick those words?

__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
2. How familiar are you to the words?

__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
3. Discuss and differentiate the words you choose. Discuss how

significant it is in ballroom and in everyday life.
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
What is It
Now that you’ve given idea within the heath-related fitness components. Let’s
talk about its significance to ballroom dance.
Health-related fitness involves exercise activities that you can simply do to

take a shot to improve your physical health and stay fit. It is all about
personal health and how the healthy lifestyle of physical activity like dancing
influences us as a person. This is vital for anyone who wishes to possess a
physically active lifestyle to support a better quality of life.
Ballroom dancing forms a better body. As you are moving and on the go,
dancing helps form strength and flexibility. It also can improve cardiovascular
and bone health.
Cha cha is one of the form of ballroom dance, it is a fun, flirtatious dance
with playful energy. It's a combination of other Latin dances,
especially mambo and rumba. The major change between cha
cha and mambo/rumba is a triple step (cha cha cha) that replaces the slow
step.
Health related fitness is formed from 5 core components which are by-
products of exercise and physical activity. Those 5 components are:
1. Cardio respiratory endurance
Also well-known as aerobic fitness, cardio respiratory endurance has to

do with how long you’ll perform cardio exercises without being worn-out.(i.e.
aerobics and running )
2. Muscular strength
Muscular strength is about the amount of weight you can lift with your
muscles at one period. This can relate to the “quality” of the task being
performed as opposed to the frequency, which is addressed by your muscular
endurance. It is the maximal lift ability a muscle is capable to produce with
effort. (i.e. weight lifting, sit ups, curl ups)
3. Muscular endurance
It is most likely to cardiovascular endurance, it has got to do with just

how hard your muscles can take during a weight training session (i.e.
marathon, triathlon)
4. Flexibility
Flexibility becomes even more important as we age. Being inflexible can

prevent even a tough and healthy body from completing tasks. Flexibility
helps you to move faster, be more mobile and avoid pain in your joints as
well. Flexibility is usually called "muscular fitness" and it has to do with how
easily you can move and even react to unstable conditions, boosted by the
resistance of the muscles. (i.e. shoulder stretch and roll, yoga, Pilates)
5. Body composition and body fat percentage
Body composition is the straight-up design of your body and has do

with its body mass and density. (i.e. (amount of fats, muscles)
What’s More
Cha cha is broadly recognizable by its attractive rhythm – one, two, cha, cha,
cha. It's easy to learn and fun to dance.
Related to so many Latin dances, it originates from Cuba. It was developed by

the Cuban composer and violinist Enrique Jorrin in the middle of 1950s.
Originally it was known as a slowed-down mambo or "the triple mambo",
because of the three quick steps. It gained instant popularity due to its
simplicity. In time it evolved into a separate dance and although it was
originally known as the cha-cha-cha, the name was shortened to the cha-cha.
Cha cha music is composed in 4/4 time (four beats to a bar of music). For
every bar of music there are 2 slow and 3 quick steps, which can be counted
as – one, two, cha, cha, cha or step, step, step, quick step, quick step. The
footwork is simple and mostly focuses on just shifting weight from one foot to
another.
Recall, five steps are taken to four beats of music. Also don't forget that the
movements tend to be a bit flirtatious. This is definitely a party dance!
Exercises for physical fitness components are important for keeping your
body healthy and for increasing overall fitness.
Activity 1. Check and think!
Instructions: Read the dance pattern or dance step on the table, put (√) on
the space provided on the left side of the table if you can do the activity and
(X) if not. Write on the third column in what component it belongs.
Cardiovascular endurance, muscular endurance, muscular strength, flexibility.
Example Activities Fitness Component
Bending body forward
Lifting partner
Side lunges
continues rock steps
Chasse ( step side and close )
Activity 2. Dance and Groove!
Follow the basic step pattern of cha cha below:

Record your performance if you have any available video recording gadget.
Basic Side Step for Men
1. Sidestep to the left with your left foot

2. Step backward & left with your right foot
3. Left foot in place, weight shifts to it
4. Sidestep to the right with your right foot
5. Move your left foot to your right foot
7. Step forward & right with your left foot
8. Right foot in place, weight shifts to it
10.Move your right foot to your left foot
Basic Side Step for Women

2. Step forward & right with your left foot
5. Move your right foot to your left foot
6. Sidestep to the right with your left foot
7. Step backward & left with your right foot
10.Move your left foot to your right foot
Congratulations! You made it! You are now ready to learn another
lesson.
Lesson Barriers to Physical Activity -

6 (Rumba)
In this lesson you will examine the common barriers to physical activity and
determine which barriers are holding them back from being physically active
1. Discuss the barriers to physical activity.
2. Appreciate the health benefits of physical activity.
3. Make persuasive essay on encouraging people to engage in

ballroom dancing like Rumba and how to overcome barriers of
physical activity.
What’s In
Good job! You are done with lesson 1 which tackled the health related fitness
components.
REQUISITE SKILLS CHECKLIST
Did I… Yes No
1. Explain the components of health-related fitness;

2. Appreciate the value of health-related fitness
components in performing physical activity specially
in ballroom;
Now spare some time to answer the simple checklist below to further
evaluate yourself with the requisite skills acquired from the past lesson.
Congratulations! It is time to move on to our next lesson
Activity 1- Survey!
Listed below are reasons or barriers why people don’t get much physical
activity. Read each statement and specify how likely you are to say each of
the following statements. (Circle the applicable number for each statement.)
Very Somewhat Somewhat Very

No. How likely are you to say
likely likely unlikely unlikely
My day is so occupied now, I just

don’t think I can take the time to
1 3 2 1 0
take in physical activity in my
regular schedule.
None of my family members or

2 friends loves to do anything active,
3 2 1 0
so I don’t have a chance to
exercise.
3 I’m just too worn-out after school

3 2 1 0
or tired to get any exercise.
I’ve been thinking about getting
4 3 2 1 0
more exercise, but I just can’t
seem to get started.
5 3 2 1 0
Exercise can be risky.
I don’t get sufficient exercise

6 3 2 1 0
because I have not once learned
the skills for any sport.
I don’t have access to jogging

7 3 2 1 0
trails, swimming pools, bike
paths, etc.
Physical activity takes an

8 excessive amount of time far from
3 2 1 0
other commitments—time, work,
family, etc.
I’m embarrassed about how I will

9 3 2 1 0
be able look once I exercise with
others.
I don’t get enough sleep. I just

10 3 2 1 0
couldn’t awaken early or stay up
late-night to have some exercise.
It’s easier on behalf of me to seek

11 3 2 1 0
out excuses not to exercise than to
travel off to do something.
I know of just about the people

12 3 2 1 0
that have hurt themselves by
overdoing it with exercise.
13 I really can’t see myself learning a

3 2 1 0
different sport.
It’s just too expensive. You have

14 3 2 1 0
got to require a category or join a
club or buy the proper equipment.
15 My free times during the day are

3 2 1 0
too short to incorporate exercise.
My usual social activities with

16 3 2 1 0
family or friends do not include
physical activity.
17 I’m too tired during the week and I

3 2 1 0
need the weekend to have rest.
I want to have more exercise, but I

18 3 2 1 0
just can’t seem to help myself
stick to anything.
19 3 2 1 0
I’m afraid I could injure myself.
20 I’m not okay at any physical

3 2 1 0
activity to form it
If we had exercise facilities and
21 3 2 1 0
showers at school or at work, then
I might be more likely to exercise.
Scoring
Follow these instructions to score yourself:
 In the spaces provided below, enter the number you circled for the
applicable questions (on the survey), recording the circled number for
statement 1 on line 1, statement 2 on line 2, and so on.
 Add the three scores on each line. Your barriers to physical activity
drop into one or more of seven categories: lack of time, social
influences, lack of energy, lack of willpower, fear of injury, lack of skill,
and lack of resources. Having a score of 5 or above in any category
shows that this is an important barrier for you to overcome.
_____ + _____ + _____ = ____________________

____ + _____ + _____ = ____________________
1 8 15 Lack of time 5 12 19 fear of injury
_____ + _____ + _____ = ____________________ _____ + _____ + _____ = ____________________
2 9 16 Social influence 6 13 20 Lack of skill
_____ + _____ + _____ = ____________________ _____ + _____ + _____ = ____________________
3 10 17 Lack of energy 7 14 21 Lack of resources
_____ + _____ + _____ = ____________________
4 11 18 Lack of willpower
1. Based from the given table what are the top 3 barriers that you need to
overcome?
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
2. Do barriers of physical activity really affect the health and performance of

a person? Does it affect performance like ballroom dance?
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
3. Do you agree that assessing the barriers in physical activity is a must?
Why and why not?
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________

the following:
Barriers to physical activity
overcoming the barriers of physical activity
What’s New
Activity 1. 4 pics 1 word
Directions: Take a look at the pictures. Complete the four words below the
four pictures using the jumbled letters above.
rerirabs ot spyhilca tiayctiv

b___i_rs t_ p___ica_ a _ _i v _ t _
Physical activity is an important pace you’ll able to go to improve your health

and quality of life. Regular physical activity may help avoid or delay many
health problems. Being physically active may help you look and feel healthy,
both now and in the future.
But engaging in physical activity could also be difficult for some. Each
individual encountered barriers that led them not to engage in physical
activities. Maybe others think that ballroom dancing is boring, joining a
dance group is costly, or fitting one more thing into your busy day is
impossible.
Rumba, or sometimes 'rhumba', is a slow and flirtatious dance. Some say it is

the spirit and soul of Latin American dance. It's certainly a dance of romance
and always a good choice for weddings.
What is It
Now that you’ve given insight in the barriers of physical activity. Allow us now
to talk about them thoroughly.
Physical exercise in any form promotes a healthier self-image. After any

good workout, endorphin produce a feel-good mood. Not like other sports,
yet, ballroom dancing features of social component that other types of
physical activity don’t. These benefits alone can help reduce stress and
encourage a feeling of overall well being.
Rumba is usually regarded as the "dance of romance", but also identified

as the "Latin waltz" or the "waltz with a wiggle". Due to its slow rhythm
and bodily movements, some call it the most intimate and passionate
dance there is.
Learning rumba is not difficult. The ease of learning is actually one of the
main reasons why it's more popular today than most other Latin dances
(except perhaps salsa). Once you learn the simple steps, the music does
the rest.
But there are many technological advances and accessibilities that have
made our lives easier and less active, many personal variables, including
physiological, behavioral, and psychological factors, may affect our plans
to become more physically active. By understanding the common barriers
to physical activity creates strategies to overcome barriers in physical
activity like in ballroom.
There are two main types of barriers in physical activity, these are the
following:
A. Personal barriers
It relates to the factors that are personal to the person, this may include
the emotions, attitudes, experiences that hinders in engaging physical
activity. As well, people have many personal explanations for being
inactive.
 insufficient time to dance

 inconvenience of dance steps
 lack of self-motivation
 non-enjoyment of dance
 boredom with dancing
 low self-efficacy
 fright of being injured or been injured recently
 absence of self-management skills, just like the ability to line personal
goals, monitor
 progress, or reward progress toward such goals
 lack of reinforcement, support, or companionship from family and
friends
B. Environmental barriers:
Many factors in our surroundings affect us. Evident factors include the
accessibility of walking paths and recreation facilities. Aspects like
traffic, availability of public transportation, crime, and pollution may
also have an effect.
What’s More
Rumba is typically danced to music written in 4/4 time, with four beats to
each measure. The basic step is a very simple box step. It contain of three
basic steps - two quick side steps and a slow forward or backward step.
The rhythm of the steps is slow, quick, quick. A slow step is danced over two
counts of music, while a quick step is danced over one count.
Rumba is a spot dance which means the couple does not travel around the
dance floor like in various other dances, but slightly stays in one location. It
is done to music with slow tempo and emphasizes on hip movements (what
we call Cuban motion).
The following shows the barriers that may assist you to deeply understand
the purpose behind the barriers.
The topmost three barriers to engaging in physical activity across the adult
lifespan are
 time
 energy
 Motivation
Other barriers include

 cost
 facilities
 illness or injury
 transportation
 partner issues
 skill
 safety considerations
 child care
 unsuitable programs
Activity 1- Come, Join us!
Write an essay encouraging everyone to participate in physical activity

specially in ballroom dancing.
Write your answer on the box provided below.

Activity 2. Let’s Keep Moving!
Follow the basic step pattern of rumba below:

Record your performance if you have any available video recording gadget.
Basic Steps for Men
The gentleman starts with his left foot stepping

forward. The man's steps are as follows:
1. Step forward with your left foot
4. Step back with your right foot

Basic Steps for Women
The lady starts with her right foot stepping backward.

The woman's steps are as follows:
1. Step back with your right foot
4. Step forward with your left foot
F.I.T.T Principle
Lesson (Frequency, intensity, time, type)
7-8 Principle - (Jive)
1. Explain the f.i.t.t principle;
2. Appreciate importance of f.i.t.t principle in a performance;
3. Create own f.i.t.t
4. Perform the “Jive” applying the F.I.T.T. Principle

What’s In
Good job! You are done with lesson 2 which tackled the barriers to
physical activity.
Now spare some time to answer simple checklist below to further

evaluate yourself with the requisite skills acquired from the past lesson.
REQUISITE SKILLS CHECKLIST
Did I… Yes No
1. Discuss the barriers to physical activity.
2. Appreciate the health benefits of physical activity

( ballroom ).
3. Encourage people to engage in physical activity like

ballroom.
Congratulations! It is time to move on to our next lesson.

the following:
FITT principle
Goals of FITT Principle
Rumba step pattern
What’s New
FITT Principle
Activity 1. Word Hunt
Directions: Find words related to FITT principles. There are five (5) words to
find. Copy your answer using a separate sheet of paper and answer the
follow-up questions below.
c a r d i n t e n s i t y h o
l a y e r j a g w a y s d a t
f r e q u e n c y r e f d l r
s f l e x i b i l i t y n u e
e t t i m e a n e y l o t c n
r e i n t e r v a l f g h s g
h b o t a m a s t i b e c u t
k t y p e e d g e o r s s m h
1. Why did you choose those words?

__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
2. How familiar are you to the words?

__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
3. Discuss and differentiate the words you choose.

__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
What is It
Understanding the F.I.T.T. principle helps you create a workout plan that
will be simpler in achieving your fitness goals. Dancing jive can consume
your energy that is why you have to learn how to make a plan or program
of exercises to help you become more fit to the dance. F.I.T.T. stands for
frequency, intensity, time, and type of exercise.
Jive is a thrilling partner dance, fun, cool to learn, and playful in nature.
Because it's fast and energy-consuming, it's also an excellent form of
exercise. Plus, it looks great on a dance floor.
These are the four components you must consider.
1. Frequency- it is how often you exercise usually it is measured by

number of days each week. (i.e. three (3) times a week.)
2. Intensity – it is how hard you exercise; it may categorize us as low
moderate or high intensity.
3. Time – the time of day you exercise and how long each session last.
(i.e. 30 minutes per session)
4. Type – refers for the exercise that you are doing (i.e. jogging, Zumba,
push up)
What’s More
Jive is a faster version of swing and bonds many things with it, from footwork
to underarm turns, swivels, etc. It grew from early swing dances like Boogie-
Woogie and Jitterbug. During WWII American soldiers presented it to Europe,
especially UK, where it became very popular with the youth. In 1968 it was
added as the fifth Latin dance in International competitions.
It's a very hoppy dance where dancers use more bouncy movements, lifting
the knees and bending or rocking the hips. A lot of kicks are used. It's one the
greatest energetic of all the dances.
Jive is commonly danced to a music in 4/4 time in a wide variety of tempos

from slow to very fast. The great thing about it is that it can be danced to all
sorts of music - old, new, Swing, Rock n roll, Country, electronic, pop.
It's a dance for everyone, easy to learn, relaxed, lots of fun, and tremendously
social. It is the fastest of the Latin dances and will elasticity you a great
cardio workout.
In making a program you have to consider the following:
Are you exercising to lose weight?
1. Are you exercising to gain endurance? or
2. Are you exercising to increase your strength?
Your goal will heavily influence your FITT principle to develop your plan.
When identifying your goal, it is important to be realistic and consider the

following:
1. How much time can you really exercise a day or in a week,
2. What is your current physical state? and
3. Are you really eager to do exercise?
Look at the table below it is a sample of FITT principle for cardiovascular

endurance.
FITT PRINCIPLE FOR CARDIOVCASCULAR ENDURANCE
F-requency 3x a week
I-ntensity Moderate intensity
T-ime 30 minutes
T-ype Running,jogging
Note: Each component of FITT principle is interconnected to each other,
example if you are going to work out in a high intensity you ought to work
out for a less time and fewer days per week. And contrast, if you work out
for less intensity you were work out for more time in a week and each
session may last a bit longer.
Activity 1- Come and Be Fit!
Directions: Create your own program for the following:
Note: You can use the sample exercises from the previous topic in lesson
2 or you may create and think your own activity you do in your house
which you think related to physical activity. (i.e. for muscular strength-
lifting a pail of water and for flexibility playing limbo rock)
FITT PRINCIPLE FOR MUSCULAR STRENGTH
F-requency
I-ntensity
T-ime
T-ype
FITT PRINCIPLE FOR FLEXIBILITY
F-requency
I-ntensity
T-ime
T-ype
Activity 2- Move and Bounce!
Follow the dance pattern of jive below:
Basic Men's Steps
1. Step back with your left foot (Rock step)

(Chasse to the left)
(Chasse to the right)
7. Sidestep to the right with your left foot
Basic Women's Steps
1. Step back with your right foot (Rock step)

(Chasse to the right)
(Chasse to the left)
7. Sidestep to the left with your right foot
Congratulations! You made it!
What I Have Learned
Directions: Read each statement or question below carefully and fill in the
blank(s) with the correct answer. Answers can be more than one word.
1. ______________ is similar to _____________ endurance it has to do with
just how much your muscles can take during a weight training
session.
2. Cardio respiratory endurance is also known as ______________ it has to

do with how long you are able to carry out cardio exercises without
being fatigued.
3. Cardiovascular endurance, muscular strength, muscular endurance,

_______________ and body composition are the components of HRF.
4. Flexibility is often called ______________ and it has to do with how freely

you are able to move and even respond to unstable conditions, boosted
by the elasticity of the muscles.
5. Body composition is the straight up design of your body and has do
with it is ______________ and _____________.
6. In FITT principle Intensity means how __________ you exercise.
7. The time of a day you exercise and how long each session last ________.
8. Personal barriers relate to the factors that are ________ to the person,
this may include the emotions, attitudes, experiences that hinders in
engaging physical activity.
9. _____________ is a physical activity barrier which include the

accessibility of walking paths and recreation facilities.
10.HRF stands for health ____________ fitness.
11.Cha cha is a combination of other Latin dances, especially -

________ and _______.
12.___________ the fastest of the Latin dances and will elasticity you a
great cardio workout.
13.Rumba is usually regarded as the "dance of romance", but also

identified as the _________ or the "waltz with a wiggle".
14.Jive is a faster version of _________ and bonds many things with it, from
footwork to underarm turns, swivels, etc.
15. The major change between cha cha and mambo/rumba is

a _______ step (cha cha cha) that replaces the slow step.
What I Can Do
In this phase what you learned shall be transferred into real-life concerns and
situations by trying to make activity, exercises and program on your own.
Activity 1. Make it with you!

Follow the steps and directions given below, record or write you’re your
answer in a spare sheet of paper.
1. Create first a workout program combining the FITT principle and the
health-related fitness components.
2. Get the RPR (Resting Pulse Rate) before the warm-up. Radial pulse
rate is commonly used. Place your right index finger and middle finger at
your wrist wherein the pulse is. Count the number of pulse for six (6) seconds
then multiply it by ten (10). The result would be in beats per minute (bpm).
For example, at the start of the time, count the number of pulse and at the
end of the six (6) seconds mark, stop the count. If you have a pulse rate of 8
beats in 6 seconds, just multiple the number of beats by 10, then you have
the answer of 80 beats per minute. So, your RPR = 80 bpm.
3. Compute your MHR or maximal heart rate
Formula: MHR = 220 – your age.
Example: PMHR = 220 – 16 Y/0
= 204 bpm
The Maximal Heart Rate of a 16 y/o is 204 bpm
4. Compute for the THR at 60% and at 80% intensity. Intensity means
how light, moderate, or vigorous an exercise or dance would be or like to be.
This is importance in maintaining the healthy condition of the heart if you
engage in a physical activity.
a. The formula for the Training Heart Rate (THR) at 60% intensity is:
THR = MHR x .60
Example: If the PMHR of a 16 y/o is 204,
THR = 204 X .60
= 122.4 bpm
b. The formula for the Training Heart Rate (THR) at 80% intensity is:
THR = MHR x .80
Example: If the MHR of a 16 y/o is 204,
THR = 204 X .80
= 163.2 bpm
5. Do the warm-ups. Dance warm-ups must be related to the
ballroom dance movements. Prepare mostly the muscles and joints
that are frequently to be used during the dance. Choose your own music for
the warm-up or could be the music for the dance itself so there is familiarity.
6. Proceed to the dance activity. (cha cha, rumba, jive, salsa, swing,
tango, paso doble or the like )
7. Every after the activity record or get your pulse rate. This is to make
sure that you are not over working out.
8. If you already reach your THR take a rest or continue it on the other
day depending on the program you made.
Assessment
Multiple Choice
Directions: Read the statement carefully, analyze each question. Choose the
correct letter in each question.
1. It is a fun, flirtatious dance with playful energy.

2. It is often called "muscular fitness" and it has to do with how freely you are
able to move and even respond to unstable conditions, boosted by the
elasticity of the muscles.
3. It is the maximal lift ability a muscle is able to generate with effort.
4. It has to do with just how much your muscles can take during a weight
training session.
5. It is all about personal health and how the healthy lifestyle of physical activity
influences us as a person.
6. It is a spot dance which means the couple does not travel around the dance
floor like in various other dances, but slightly stays in one location.
7. Also known as aerobic fitness, _______ has to do with how long you are able to
carry out cardio exercises without being fatigued
8. It is a sample of physical activity or exercise under flexibility.

9. It is a sample of physical activity or exercise under muscular strength.

10. It is how often you exercise usually it is measured by number of days each week.
11. It refers for the exercise that you are doing without undue fatigue.
a. Flexibility B. muscular strength C. muscular endurance D. cardiovascular endurance
12. It refers how long each session last in an exercise.
13. It refers how hard you exercise; it may categorize us as low, moderate or high
intensity.
14. Factor that includes the emotions, attitudes, experiences that hinders in engaging
physical activity.
15. Barriers which deals with traffic, availability of public transportation, crime, and
pollution may also have an effect.
Additional Activities
Activity 1- Dance, Dance, Dance
From the suggested ballroom dances, choose one for this activity ; cha cha,
rumba, jive. You are free to choose which ballroom dance you would like to
use as an activity. Write all the steps or exercise you use in your
performance, make sure to classify in what HRF components it belongs and
what do you think will be the possible barrier will arise in performing or doing
your routine. You can write as many as you can.
Complete the table below:
HRF COMPONENT Possible barrier
1.
Frequency 2.
3.
1.
Intensity 2.
3.
1.
Time 2.
3.
1.
Type 2.
3.
B B
A type 5. A
B Answer Key interval 4. B
A time 3. A
D frequency 2. D
A intensity 1. A
B B
Lesson 2.
A A
D D
endurance 5.
B strength 4. B
A flexibility 3. A
C muscular 2. C
B cardiovascular 1. B
A A
A Lesson 1. A
What I know What’s New Assessment
References
"(n.d.). Edu.Gov.Mb.Ca.
https://www.edu.gov.mb.ca/k12/cur/physhlth/frame_found_gr11/rm/modu
le_b_lesson_4.pdf.
"Barriers To Physical Activity". (n.d.). Physiopedia. Accessed May 16.
https://www.physio-pedia.com/Barriers_to_Physical_Activity.
"Benefits Of Ballroom Dance Explained". (n.d.). Ballroom Dance Clubs Of
Atlanta. Accessed May 14.
https://myballroomdanceclub.com/2011/08/09/benefits-of-ballroom-dance-
explained/.
"Exercises For Physical Fitness Components". (n.d.). Physical-Fitness-
Exercises.Com. Accessed May 8. http://www.physical-fitness-
exercises.com/exercises-for-physical-fitness-components.html.
"Health Related Fitness - Physical Activity And Healthy Lifestyle".
(n.d.). Lifestyle-For-Healthy-Living.Com. Accessed May 8.
https://www.lifestyle-for-healthy-living.com/health-related-fitness.html.
"Health-Related Fitness Dictionary Definition | Health-Related Fitness
Defined". (n.d.). Yourdictionary.Com. Accessed May 16.
https://www.yourdictionary.com/health-related-fitness.
"How To Get FITT!". (n.d.). The Society For Cardiovascular Angiography And
Interventions. Accessed May 14. http://www.secondscount.org/heart-
condition-centers/info-detail-2/how-to-get-fitt#.XrtO8v8za1s.
"Information, Health, Weight Management, Tips Active, Benefits Activity, The
Center, and National Health. (n.d.). "Benefits Of Physical Activity |
NIDDK". National Institute Of Diabetes And Digestive And Kidney Diseases.
Accessed May 12. https://www.niddk.nih.gov/health-information/weight-
management/tips-get-active/benefits-physical-activity.
"Report, Stretching, and FITT Principle. (n.d.). "FITT Principle For Cardio,
Strength, Stretching & Injury Prevention". Stretchcoach.Com. Accessed May
16. https://stretchcoach.com/articles/fitt-principle/.
"Report, Stretching, and FITT Principle. (n.d.). "FITT Principle For Cardio,
Strength, Stretching & Injury Prevention". Stretchcoach.Com. Accessed May
16. https://stretchcoach.com/articles/fitt-principle/.
"What Is The FITT Principle And How Can You Benefit From It?".
(n.d.). Flo.Health - #1 Mobile Product For Women’S Health. Accessed May 16.
https://flo.health/menstrual-cycle/lifestyle/fitness-and-exercise/what-is-
the-fitt.

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Published by the Department of Education

Development Team of the Module

Printed in the Philippines by ________________________

Department of Education – Bureau of Learning Resources (DepEd-BLR)

Office Address: ____________________________________________

For the facilitator:

Welcome to the Physical Education and Health 12 Alternative Delivery Mode

This module was collaboratively designed, developed and reviewed by

Notes to the Teacher

For the learner:

Welcome to the Physical Education and Health 3 Alternative Delivery Mode

This module has the following parts and corresponding icons:

What I Need to This will give you an idea of the skills or

What I Know This part includes an activity that aims to check

What’s In This is a brief drill or review to help you link the

What’s New In this portion, the new lesson will be

What is It This section provides a brief discussion of the

What’s More This comprises activities for independent

What I Have This includes questions or blank

What I Can Do This section provides an activity which will help

Assessment This is a task which aims to evaluate your level of

Additional In this portion, another activity will be given to you

Answer Key This contains answers to all activities in

At the end of this module you will also find:

References This is a list of all sources used in developing

The following are some reminders in using this module:

We hope that through this material, you will experience meaningful

What I Need to Know

The module is divided into 3 lessons, namely:

After going through this module, you are expected to:

4. Discuss the common barriers to physical activity;

Activity 1- Knowledge Reveal!

1. It is a fun, flirtatious dance with playful energy.

Lesson Health-related Fitness Components –

1. Explain the components of health-related fitness;

2. Appreciate the value of health-related fitness components in

3. Analyze health-related fitness activity/exercises

4. Perform Cha cha cha actively and joyfully.

Activity 1. Health Assessment

Result HRF Yes/NO

Hearth rate/pulse rate: Sit and reach

Height in meter: Push-up

Weight in kg: Sit-ups

2. Why do you think health assessment is important in performing

Notes to the Teacher

Health-related Fitness Components

Activity 1. Word Hunt

Directions: Find words associated with components of health-related fitness.

1. Why did you pick those words?

2. How familiar are you to the words?

3. Discuss and differentiate the words you choose. Discuss how

Health-related fitness involves exercise activities that you can simply do to

1. Cardio respiratory endurance

Also well-known as aerobic fitness, cardio respiratory endurance has to

It is most likely to cardiovascular endurance, it has got to do with just

Flexibility becomes even more important as we age. Being inflexible can

5. Body composition and body fat percentage

Body composition is the straight-up design of your body and has do

Related to so many Latin dances, it originates from Cuba. It was developed by

Activity 1. Check and think!

Example Activities Fitness Component

Bending body forward

___ + _ + _ = __________________

___ + _ + _ = ________________ _ + _ + _ = __________________

___ + _ + _ = ________________ _ + _ + _ = __________________

___ + _ + _ = __________________