J.M.J. Marist Brothers Name: Aaron Benjamin T. Porras Strand & Section: HUMSS 12 St.

Joseph
NDMU-IBED SHS Subject: Physical Education and Health 3 Date of Submission: ______________________
Koronadal City Teacher: _________________ Score: _______/ 100

Week 7 - 8: Health-related Fitness (HRF)

Learning Competencies:
• *LC7. Sets FITT goals based on training principles to achieve and/or maintain HRF.PEH12FH-Ii-j-7
• LC5. Explains the role of physical activity assessments in managing one’s stressPEH12FH-If-5

Reading Materials/References:
• Callo, F. and Dajime, P.2016.Physical Education and HealthVolume 1.Quezon City. January 2016
•Britton, U. et.al., (2019)What is Health Related Fitness? Pdf. File.Retrieved from
https://www.net/publication/_What_is_healtrelated_fitness_Investigating_the_underlying_factor_
sructure_of_fitness11_in_youth
• Smiley, L. (2013) 1111Guidelines for 1111Aerobic Dance 1111Routines Pdf File 1111retrieved from 1
1https://www.gymna1111sticsontario.ca/wp-11content/uploads/211111012/07/GUIDELIN1111 1ES- FOR-
1AEROBIC-DANCE-1111GYM- DANCE-1111ROUTINES.pdf
Lesson Notes:
Dancing is a great way to get a full-body workout while having fun. It is beneficial for your heart, strengthens
you, and can help you with balance and coordination. A 30-minute dance class burns about the same number
of calories as jogging.

A healthy lifestyle cannot only be achieved in just doing exercise but also by maintaining a balanced diet and
taking into account all of the essential nutrients required by the body. A good meal plan can help you reach
your optimum body weight and lower your risk of chronic diseases like diabetes, heart disease, and cancer. It is
critical to eat enough throughout the day when you have a rigorous dancing training program. Individual
nutritional requirements vary, but most dancers benefit from a regular routine that includes at least three meals
and two snacks. Choose foods that make you feel happy whenever feasible. Carbohydrates are the best
source of energy for dancers. Plant-based foods like whole grains, fruits, vegetables, legumes, nuts, and seeds
provide complex carbohydrates.

Crafting a Dance workout plan:

1. Set your goals- know what you want to achieve after your planned dance work out, it is better to set
specific goals for you to be guided clearly
Example: After this dance work out, I will lose 5 pounds.
2. Know your time- give a clearer time allotment for your dance work for you to know when to start and
when to stop
Example: Start- September 16, 2021 end September 30, 2021
3. Find appropriate dance work out- try to find appropriate dance work out routines for you to achieve your
desired goal.
Example: 10 Minutes Cardio Dance Workout
4. Know what you eat- find an appropriate balanced diet for your work out plan
Example: Food with carbohydrates and protein
5. Other Activities- support your work out routine with other activities for fitness to help you achieve your
goals faster.
6. Take a rest- do not forget to take a rest once in a while to avoid overloading.

Dance Work out Plan

Goals: 1. To lose 6 pounds in just 1 month

2. To change my BMI weight status from over weight to normal weight.

Time allotment to achieve goals: 1 month starting from September 13, 2021- October 9, 2021
BMI Computation: Height____ Weight:_____ Result:__________

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Balance Routine Chart:
DATE & TIME Warm up Major routine Added Activity Diet Remarks
routine

September Girl in the Full cardio Playing Protein and

13 (7:00AM mirror Zumba Volleyball Carbohydrates
7:30AM) (Warm up work out
Zumba) – 5 -20 minutes
minutes

September Kiss Hip hop None Protein and

14 (7:00AM (Warm up Dance Carbohydrates
7:30AM) Zumba)- 5 routine to
minutes tone Abs

September Warm up 10 minutes Biking Protein and

15 (7:00AM exercise Booty Carbohydrates
7:30AM) Jogging 3 shaking
rounds waist work
out

September REST DAY REST DAY REST DAY REST DAY

16 (7:00AM
7:30AM)

Performance Check: Dance Work out Plan

Instruction: Craft your own dance work out plan for at least 4 weeks. Fill in the format below with your goals,
time allotment, BMI computation and your balance routine chart. This is a performance check activity therefore
this activity will be recorded. (100 points)

My Dance Work out Plan

Goals:

1To have a flat stomach

2. to loose leg fat

3 . To get blood circulating and sweat everyday

Time allotment to achieve goals): 4 weeks from September 27 – October 24 2021

BMI Computation: Height 1.70m Weight 57kg Result 18.6 - Normal

Balance Routine Chart:

DATE & TIME Warm up Major routine Added Activity Diet Remarks
routine

September 27 10 mins Kpop 40 minutes Full REST / water Protein and

(7: 20 – 8:20 Random dance Body workout break Carbohydrates
am)

September 28 10 mins Ice 40 minutes 26 Leg raises Protein and

(7: 20 – 8:20 Cream ZUMBA Lower Body Carbohydrates
am) Workout

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September 29 10 mins Kpop 40 minutes Full REST / water Protein and
(7: 20 – 8:20 Random dance Body workout break Carbohydrates
am)

September 30 10 mins Ice 40 minutes 26 Leg raises Protein and

(7: 20 – 8:20 Cream ZUMBA Lower Body Carbohydrates
am) Workout

October 1 (7: REST DAY REST DAY REST DAY REST DAY
20 – 8:20 am)

October 2 (7: 10 mins Ice 40 minutes 26 Leg raises Protein and

20 – 8:20 am) Cream ZUMBA Lower Body Carbohydrates
Workout

October 3 (7: 10 mins Kpop 40 minutes Full REST / water Protein and
20 – 8:20 am) Random dance Body workout break Carbohydrates

October 4 (7: 10 mins Ice 40 minutes 26 Leg raises Protein and

20 – 8:20 am) Cream ZUMBA Lower Body Carbohydrates
Workout

October 5 (7: 10 mins Kpop 40 minutes Full REST / water Protein and
20 – 8:20 am) Random dance Body workout break Carbohydrates

October 6 (7: 10 mins Ice 40 minutes 26 Leg raises Protein and

20 – 8:20 am) Cream ZUMBA Lower Body Carbohydrates
Workout

October 7 (7: 10 mins Kpop 40 minutes Full REST / water Protein and
20 – 8:20 am) Random dance Body workout break Carbohydrates

October 8 (7: 10 mins Ice 40 minutes 26 Leg raises Protein and

20 – 8:20 am) Cream ZUMBA Lower Body Carbohydrates
Workout

October 9 (7: REST DAY REST DAY REST DAY REST DAY
20 – 8:20 am)

October 10 (7: 10 mins Ice 40 minutes 26 Leg raises Protein and

20 – 8:20 am) Cream ZUMBA Lower Body Carbohydrates
Workout

October 11 (7: 10 mins Kpop 40 minutes Full REST / water Protein and
20 – 8:20 am) Random dance Body workout break Carbohydrates

October 12 (7: 10 mins Ice 40 minutes 26 Leg raises Protein and

20 – 8:20 am)) Cream ZUMBA Lower Body Carbohydrates
Workout

October 13 (7: 10 mins Kpop 40 minutes Full REST / water Protein and
20 – 8:20 am) Random dance Body workout break Carbohydrates

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October 14 (7: 10 mins Ice 40 minutes Full REST / water Protein and
20 – 8:20 am) Cream ZUMBA Body workout break Carbohydrates

October 15 (7: 10 mins Kpop 40 minutes 26 Leg raises Protein and

20 – 8:20 am) Random dance Lower Body Carbohydrates
Workout

October 16 (7: 10 mins Ice 40 minutes Full REST / water Protein and
20 – 8:20 am) Cream ZUMBA Body workout break Carbohydrates

October 17 (7: REST DAY 40 minutes REST DAY REST DAY

20 – 8:20 am) Lower Body
Workout

October 18 (7: 10 mins Ice 40 minutes Full REST / water Protein and
20 – 8:20 am) Cream ZUMBA Body workout break Carbohydrates

October 19 (7: 10 mins Kpop 40 minutes 26 Leg raises Protein and

20 – 8:20 am) Random dance Lower Body Carbohydrates
Workout

October 20 (7: 10 mins Ice 40 minutes Full REST / water Protein and
20 – 8:20 am) Cream ZUMBA Body workout break Carbohydrates

October 21 (7: 10 mins Kpop 40 minutes 26 Leg raises Protein and

20 – 8:20 am) Random dance Lower Body Carbohydrates
Workout

October 22 (7: 10 mins Ice 40 minutes Full REST / water Protein and
20 – 8:20 am) Cream ZUMBA Body workout break Carbohydrates

October 23 (7: 10 mins Kpop 40 minutes 26 Leg raises Protein and

20 – 8:20 am) Random dance Lower Body Carbohydrates
Workout

October 24 (7: 10 mins Ice 40 minutes Full REST / water Protein and
20 – 8:20 am) Cream ZUMBA Body workout break Carbohydrates

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RUBRICS FOR CHECKING
100 75 50 25 0

Organization/flow All days were All days were All days Some dates No answer
filled in with filled in with were filled. were missing.
the right the right
input. input
Dates were
clearly
marked.

Goals Clearer and Achievable Some goals Mostly of the No answer

achievable goals were not goals were
goals. achievable not
achievable

Content Planned work Planned work Some All planned No answer

out can out can planned work out
achieve the achieve the work out cannot
desired desired cannot achieve the
goal. goal. achieve the desired goal.
desired goal.

Neatness Organize, Neat and clean Rushed Rushed No answer

neat and
Clean

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