Republic of the Philippines

ZAMBOANGA CITY STATE POLYTECHNIC COLLEGE

COLLEGE OF TEACHER EDUCATION
SENIOR HIGH SCHOOL
R.T. Lim Blvd., Zamboanga City

PHYSICAL
EDUCATION and
health 2 GRADE
12
DANCES in the Philippines:from
traditional tocontemporary
UNIT 1 WEEK 1 MODULE 1
Learning Competencies:
1. Define Physical activity and describe its type.
2. Describe Dance as a physical activity.
3. Enumerate the benefits of dance as a physical activity.
4. Self-Assess health-related Fitness (HRF), status, barriers to physical activity assessment on
training principles and one’s diet

SY: 2020 – 2021

First Semester
ZAMBOANGA CITY STATE POLYTECHNIC COLLEGE7000 Zamboanga City, PhilippinesSan Jose Road, Baliwasan
 COLLEGE OF TEACHER EDUCATION
SENIOR HIGH SCHOOL

SUBJECT: PHYSICAL EDUCATION and HEALTH 2

CHAPTER 1- Physical Fitness through Dancing

What is Physical Activity?

The WHO defines physical activity as “any bodily movement produced by skeletal muscles

that requires energy expenditures.” Physical activity is any activity that requires bodily
movement. Physical activities include, but are not limited to, playing, working, doing house chores,
participating in recreational activities, and exercising.

Exercise, according to the WHO, is a type of physical activity that is “planned, structured,

repetitive, and purposeful in the sense that the improvement or maintenance of one or
more components of physical fitness is the objective.”
WHAT IS PHYSICAL FITNESS?
The physical fitness as a “set of attributes that people have or achieve that relates to ability to
perform physical activity.” Simply, physical fitness is one’s ability to do daily tasks
without undue fatigue or without getting easily tired.
WHAT ARE THE HEALTH-RELATED COMPONENTS OF PHYSICAL FITNESS?

 Cardiovascular-respiratory Fitness – The body of physically fit people can

sufficiently and efficiently supply fuel or oxygen to the muscles during physical activities
via the circulatory and respiratory systems. Adequate aerobic exercises
help improve one’s cardiovascular-respiratory endurance or aerobic power.
 Muscular Fitness – This refers to one’s ability to use the muscles for physical activities.
Muscular fitness is measured through muscular strength and endurance. Muscular
strength shows how one’s muscle exer ts a single maximum amount of force
against some resistance, as in lifting a heavy object. Muscular endurance is the
capacity of muscles to utilize muscular strength without getting tired easily.
Muscular fitness is achieved by engaging in regular muscle-strengthening and bone-
strengthening physical activities.
 Flexibility– This refers to a person’s ability to move his or her joints smoothly through a
complete range of motion. This characteristic lets a person do bending movements
without incurring injury. Stretching activities or exercises increase one’s flexibility.
 Body Composition–This refers to the measurement of the relative amounts of a person’s
body’s fat, muscle, bone, and water. There are various measurement systems used to
gauge body composition. Among these are the body mass index, skinfold measures, and
body measurement methods. A physically fit person has an acceptable body composition.
 WHAT ARE SOME BARRIERS TO PHYSICAL FITNESS AND ACTIVITY?

Personal Barrier

 Insufficient time to exercise

 Inconvenience of exercise

 Lack of self-motivation
 Non-enjoyment of exercise
 Boredom with exercise

 Lack of confidence in their ability to be physically active (low self-efficacy)

 Fear of being injured or having been injured recently

 Lack of self-management skills, such as the ability to set personal goals, monitor

 Progress, or reward progress toward such goals

 Lack of encouragement, support, or companionship from family and friends

Non-availability of parks, sidewalks, bicycle trails, or safe and pleasant walking


 Paths close to home or the workplace

Environmental Barriers

The environment in which we live has a great influence on our level of physical activity. Many
factors in our environment affect us. Obvious factors include the accessibility of walking
paths, cycling trails, and recreation facilities. Factors such as traffic, availability of public
transportation, crime, and pollution may also have an effect. Other environmental factors
include our social environment, such as support from family and friends, and community
spirit. It is possible to make changes in our environment through campaigns to support active
transportation, legislation for safer communities, and the creation of new recreation facilities.
WHAT ARE THE TOP THREE BARRIERS TO ENGAGE IN PHYSICAL ACTIVITY ACROSS THE ADULT LIFESPAN?

 Time

 Energy

 Motivation

WHAT ARE THE OTHER BARRIERS TO PHYSICAL ACTIVITY?

 Cost

 Facilities

 Illness or injury

 Transportation

 Partner issues

 Skill

 Safety considerations

 Child care
  Uneasiness with change

 Unsuitable programs

BIG IDEA
To be physically fit, you must be strategic with what
you eat and when to take them.

Food and Water Intake

As you have learned, your body needs carbohydrates, fats, and protein as sources of energy.
Aside from these, you also need vitamins and minerals

Carbohydrates are chemical substances that are the

main source of energy for your body. There are two types
of carbohydrates- starches and sugars. Because of their
chemical structures, starches are called complex
carbohydrates. For the same reason, sugars are called
simple carbohydrates. Complex carbohydrates in plant
sources consist consists of starch and cellulose. Starch is
essential in your diet as a source of energy.

Proteins are chemical substances that are essential for

growth, development, and repair of all body tissues.
Proteins are major components of all living cells.
Proteins are made of small units or building blocks
called amino acids.

Fats are chemical substances that provide additional

energy and help your body store vitamins A, D, E and K.
Fats help the body absorb vitamin D, which is needed
for calcium to be used in the formation of bones, teeth,
and other tissue.

Vitamins are substances in foods that help

chemical reactions take place in the body. Vitamins are
divided in to two types: Water- Soluble vitamins and
Fat-Soluble vitamins. Water-soluble vitamins are easily
dissolved and cannot be stored in the body. Fat-Soluble
vitamins that can be stored in the body.

Minerals are nutrients that regulate many of the chemical

reactions in the body. The seven minerals found in
the largest amounts are calcium, chlorine,
magnesium, phosphorous, potassium and sulfur. Some
food sources, such as leafy vegetables, are excellent
sources of vitamins and the minerals calcium
 DANCE AS PHYSICAL ACTIVITY

Among the many physical activities that one can choose from, dancing is one of the most
creative as it is usually performed to express feelings and ideas. Even the simplest movements in
dancing convey meaning.
WHAT IS DANCE?
Dancing is moving one’s body rhythmically to music that is being played. As an art form,
dance is when body movements are used as a “medium for sensing, understanding, and
communicating ideas, feelings, and experiences” (Minneapolis Public Schools, 2016).

Dancing is an aerobic physical activity. Adequate and frequent dancing activities help
improve cardiorespiratory endurance. They also improve the efficiency of aerobic energy
production. Thus, dancing can also be a way to stay fit and healthy.

Regular dancing activities have many health benefits. For one, dancing improves the
condition of one’s heart and lungs. It also makes the bones stronger and prevents the risk of bone
disorders such as osteoporosis. It increases muscular strength, endurance, and motor fitness. Like
any other physical activity, it also helps in weight management. In fact, dancing for 30 minutes can
burn up to 250 calories. Dancing also helps in lipid control, meaning, it helps increase good
cholesterol and decrease bad cholesterol.

Dancing can also boost one’s memory as it exercises the mind, too—recalling steps and dance
patterns is a mental exercise. According to a study published in The New England Journal of
Medicine, dancing prevents people from developing dementia as aerobic physical activities such as
dancing slow down the reduction of the part of the brain that controls memory. This part of the
brain shrinks as one ages, thus leading to memory loss.

Moreover, dancing helps improve one’s balance and spatial awareness. It also increases
flexibility as it requires fast movement and good posture.

Aside from physical and mental health benefits, dancing also has psychological benefits.
Performing in front of the audience increases self-confidence and self-esteem. Even more,
dancing is a proven stress reliever as it is capable of uplifting one’s spirits.

Further, dancing also has social benefits. You become connected with other people through
dancing. Increased participation in social groups also leads to happiness and better feelings. Most
dances also reflect an individual or group’s culture; as a result, one’s cultural awareness and
intelligence are increased as well.

BIG IDEA
Dance is one of the most creative forms
of physical activity as it is done to
express ideas, emotions, and beliefs.

ZAMBOANGA CITY STATE POLYTECHNIC COLLEGE 7000 Zamboanga City, DATE:

PhilippinesSan Jose Road, Baliwasan

TEACHER EDUCATION DEPARTMENT

 SENIOR HIGH SCHOOL

REFLECTIVE LEARNING SHEET

NAME: CABILDO, PRINCESS JANDEL C. GRADE & SECTION: STEM A-12

Activity 1

Directions.Answer the following questions. Have fun and enjoy!

1.What is physical activity? What are example of physical activities?

- Physical activity is any bodily movement produced by skeletal muscles that requires energy
expenditures. It is any activity that requires bodily movement. Example of physical
activities are playing, running, doing house chores, and etc.

2. Differentiate physical activity from exercise?

- Physical activity is any movement that is carried out by the muscles that require energy. In other words, it
is any movement a person does. Exercise is, by definition, planned, structured, repetitive and intentional
movement. Exercise is also intended to improve or maintain physical fitness.

3. What are the function of vitamins and minerals to your body?

- Vitamins and minerals have hundreds of roles in our body, therefore they are very important nutrients in
the body. Vitamins and minerals help shore up bones. They heal wounds, and bolster your immune
system. Vitamins and minerals repair also cellular damage and it also convert food into energy. They
protect bones against fractures, prevents birth defects, keeps your teeth healthy and keeps a person from
having scurvy, blindness and rickets.

4. What are the benefits of dancing as a physical activity?

- dance is when body movements are used as a “medium for sensing, understanding,
and communicating ideas, feelings, and experiences. Adequate and frequent dancing
activities help improve cardiorespiratory endurance. They also improve the efficiency of
aerobic energy production. Thus, dancing can also be a way to stay fit and healthy. It
improves the condition of one’s heart and lungs. It also makes the bones stronger and
prevents the risk of bone disorders such as osteoporosis. It increases muscular strength,
endurance, and motor fitness. Like any other physical activity, it also helps in weight
management. Dancing also helps in lipid control, meaning, it helps increase good cholesterol
and decrease bad cholesterol, one’s memory as it exercises the mind, too—recalling steps
and dance patterns is a mental exercise, helps improve one’s balance and spatial
awareness. It also increases flexibility as it requires fast movement and good posture.
5. How would you compare dancing to other physical activities?

- The difference between dance and physical activities is that, dance is a sequence of rhythmic
steps or movements usually performed to music, for pleasure or as a form of social
interaction. While physical activity simply means movement of the body that uses energy.
-
6. Why is dancing considered an aerobic activity? Would you consider it as a
musclestrengthening activity as well? Explain.

- Dancing is considered as an aerobic activity because it is the best choice for weight loss, as it is efficient for
burning fat. I consider dancing as a muscle strengthening activity because when you dance, you move your
body in fast and slow movements that can help train the body that can help you develop endurance
muscles and bone strength.
7. How these barriers can affect Physical Fitness?

-Cost –physical fitness involves going to the gym which is costly for a person who lacks
finance.
-Facilities –having unprofessional facilities can affect your physical fitness
-Illness or injury –having illness or injury can stop a person into engaging physical fitness
because of the situation they are in.
-Transportation- having no vehicle for transportation for a person to go to a gym can affect
his/her physical fitness
-Partner issues –having partners that don’t have the same interest as you have in physical
fitness can be a barrier of it, and other problems including your partner.
-Skill- having no experience at dances and exercise can affect your physical fitness.
-Safety considerations – some people do not prefer going to the gym lifting weights and so
because they prefer to be safe at home or not do things that they think that might be
dangerous for them.
-Child care – having children means you won’t have enough time to exercise but lending it to
taking care of your children’s needs.
-Uneasiness with change – some people don’t want to be physically fit and is not interested
in changing their physical appearance.
-Unsuitable programs- programs that aren’t suitable for a person could affect a person’s
physical fitness.

8. Do you think you eat the right kinds and amount of food every day? Why or why not?

- No, I don’t think I eat the right kinds and amount of food every day. I have little appetite and I
don’t often eat vegetables.

9. What do you think are the reasons that make you physically inactive?

- Because of laziness

10. What can you do to make yourself more physically active?

- Exercise more often and prevent laziness from taking over my body and affecting my physical fitness, eat
healthier and more meals to gain more energy.

Republic of the Philippines

ZAMBOANGA CITY STATE POLYTECHNIC COLLEGE
COLLEGE OF TEACHER EDUCATION
SENIOR HIGH SCHOOL
R.T. Lim Blvd., Zamboanga City
 PHYSICAL
EDUCATION and
health 2
GRADE 12
DANCES in the Philippines:from
traditional tocontemporary
UNIT 1 WEEK 1 MODULE 1
REFERENCE/S:
Book:
Health: DIWA Senior High School Series: Physical Education and Health 2 (Second Edition) e-module
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