12

Physical Education
and Health 3 (HOPE 3)
DANCE
Quarter 1
HOPE3 – Grade 12
Alternative Delivery Mode
Quarter 1 – Role of Dance in Optimizing One’s Health
First Edition, 2020

Republic Act 8293, section 176 states that: No copyright shall subsist in any work of
the Government of the Philippines. However, prior approval of the government agency or office
wherein the work is created shall be necessary for exploitation of such work for profit. Such
agency or office may, among other things, impose as a condition the payment of royalties.

Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand names,
trademarks, etc.) included in this module are owned by their respective copyright holders.
Every effort has been exerted to locate and seek permission to use these materials from their
respective copyright owners. The publisher and authors do not represent nor claim ownership
over them.

Published by the Department of Education

Secretary: Leonor Magtolis Briones
Undersecretary: Diosdado M. San Antonio

Development Team of the Module

Writer: Eduardo A. Bernardo, Jr., Triscilla Kate S. Dimaunahan, Noel T. Marquez, and
Jayson B. Peralta
Editors: Michael James D. Darilag, Triscilla Kate S. Dimaunahan, and Noel T. Marquez
Reviewers: Alfredo A. Galicia
Illustrator:
Layout Artist:
Management Team: Malcolm S. Garma, Director IV
Genia V. Santos, CLMD Chief
Dennis M. Mendoza, Regional EPS in Charge of LRMS
Micah S. Pacheco, Regional ADM Coordinator
Filmore S. Caballero, CID Chief
Jean A. Tropel, Division EPS in Charge of LRMS
Jean A. Tropel, ADM Coordinator

Printed in the Philippines by ________________________

Department of Education – National Capital Region

Office Address: Misamis Street, Bago Bantay, Quezon City

Telefax: 02-292-153
E-mail Address: depedncr@deped.gov.ph
 12

HOPE 3
Quarter 1 – Module 1
Optimizing Energy System Through
Dance
Introductory Message
For the facilitator:

Welcome to the Physical Education and Health 3 Alternative Delivery Mode (ADM) Module
on Dance.

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 HOPE 3 Alternative Delivery Mode (ADM) Module on Dance. 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 Know This will give you an idea of the skills or
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 Learned This includes questions or blank

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

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 to help you become more aware of the changes that will occur in
your body as you engage in moderate to vigorous types of physical activity such as aquatics
and/or swimming, as well as several personal safety precautions to avoid certain conditions
related to aquatics. These conditions include dehydration, overexertion, and hypothermia. The
scope of this module permits it to be used in many different learning situations. The language
used recognizes the diverse vocabulary level of students. 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.
This module will deal about Optimizing Energy Through Dance
After going through this module, you are expected to:
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;
5. Observes personal safety protocol to avoid dehydration, overexertion, hypo- and
hyperthermia during MVPA participation;
6. Demonstrates proper etiquette and safety in the use of facilities and equipment;
7. Participates in an organized event that addresses health/fitness issues and concerns;
8. Organizes fitness event for a target health issue or concern.
 What I Know

Pre-Assessment
DIRECTIONS: ENCIRCLE THE LETTER THAT CORRESPONDS TO YOUR ANSWER.

1. What energy movement lasting about 5 to 15 minutes and does not require
energy?
A. ATP B. Glycolytic C. Oxidative D. Aerobic

2. What energy system that breaks down carbohydrates using 1 to 2 minutes of

energy?
A. Adenosine B. Glycolytic C. Oxidative D. Aerobic

3. What energy system that requires carbohydrates, fats and protein where
energy is used in a longer period of time?
A. Adenosine B. Glycolytic C. Oxidative D. Aerobic

4. The following are nutrients needed by the body to produce energy, except:
A. Carbohydrates B. Fats C. Protein D. Vitamin C

5. Jayson constantly performs aerobic exercises because he knows the benefits

of it. Which of the following is the least beneficial factor of aerobic exercise?
A. It builds muscles C. Reduce the risk of stroke
B. Strengthens the heart D. Controls blood the blood pressure

6. Clarabelle is planning to manage her exercise routine. For her to stick on her
exercise routine, which of the following is the best thing that she should do?
A. Set SMART goals C. Meditate
B. Walk before you run D. Observe others

7. Dancing offers creative outlet for people to express their personalities in a safe
environment. The statement means:
A. It improves the condition of the heart C. It improves aerobic fitness
B. Greater self-confidence and self-esteem D. Weight management

8. Eduardo performed a solo dance during the recital. The following steps were
observed: bilao, hayon-hayon, dos-a-dos and Jaleo, what is the dance genre?
A. Ballroom Dance B. Folk Dance C. Hip-hop Dance D. Modern Dance
9. Kate attended a battle during their school foundation day. He performed some
b-boying, breaking, and down rock moves. What type of dance competion he is
joining?
A. Ballroom Dance B. Folk Dance C. Hip-hop Dance D. Modern Dance

10. Liam and Denise are the loveliest couple I love to see performing the Cha cha
cha, Rumba and Jive. They won as the best couple for the Latin Discipline.
What type of genre these dances belong?
A. Ballroom Dance B. Folk Dance C. Hip-hop Dance D. Modern Dance

11. Which of the following dance genre often considered to have emerged as a
rejection of or rebellion against classical ballet?
A. Ballroom Dance B. Folk Dance C. Hip-hop Dance D. Modern Dance

12. Which component of physical fitness refers to the physical attributes such as
the cardio-respiratory, muscular strength, and flexibility?
A. Fitness B. Health-related C. Skills-related D. Talent-related

13. The purpose of this test is to measure strength/stability of the core muscles.
A. Plank B. Push-up C. BMI D. 3-minute step test

14. Which of the following FITT principle refers to the amount of energy the exercise
requires?
A. Frequency B. Intensity C. Time D. Type
B. ]
15. Sunshine gain her weights and eventually turned obese over the years. Her
reason is, “it’s easier for me to find excuses not to exercise than to go out to do
something”. This barrier in participating physical activities refers to:
A. Lack of time C. Lack of will power
B. Lack of energy D. Lack of skill
 What I Know

ACTIVITY 1: IDENTIFY THE WORDS OR TERMINOLOGY OF THE FOLLOWING

STATEMENTS FROM TOPIC OPTIMIZING ENERGY USING THE WORD CLOUD.

____________________ 1. The ability to do work.

____________________ 2. The unit use to measure energy. Also known as Calories.
____________________ 3. An energy movement lasting about 5 to 15 seconds and does not
require energy
____________________ 4. An energy system that breakdowns carbohydrates using 1 to 2
minutes of energy
____________________ 5. An energy system that requires carbohydrates, fats and protein
where energy is used in longer period of time
____________________ 6. The term for energy system that does not require oxygen
____________________ 7. The term for energy that requires oxygen
____________________ 8. In the glycolytic system, carbohydrates are breakdown into…
____________________ 9. In the glycolytic system, glucose is breakdown into…
____________________10. In the glycolytic system, the ATP is then known as…
____________________11. This energy system is also known as “Kerbs Cycle” – electron
transport chain ATP
Give the meaning of the following abbreviations:
12. ATP - _________________________________
13. PCr - __________________________________
Give the two classification of energy system
14._________________________
15. _________________________
 What’s In

Activity 2: Learning Plan

A. Personal and Medical History Questionnaire

Name: Date:
Gender: Age:
1. What is the present state of your health?
Good Fairly good W/ health concerns
2. Who is the person to contact in case of emergency?
3. Are you presently taking medication? Yes No
4. If Yes, for what condition is your medication?
5. Do you now have or have you had within the past year had a Yes No

a. History of heart problem

b. High blood pressure
c. Difficulty with physical exercise
d. Any chronic illness
e. Advice from the physician not to exercise
f. Recent surgery
g. Muscle, joint or back pain that could be aggravated by
physical activity
h. History of lung problem
i. History of diabetes
j. Cigarette smoking habit
k. Obesity of more than 20 pounds
l. High blood cholesterol
m. History of heart problems in the immediate family
6. What regular physical activity do you do?
PAR-Q and Me
Let’s assess if you are ready for participating in physical activities by taking the Physical
Activity Readiness Questionnaire (PAR-Q).
(Enclosure No. 2 to DepEd Order No. 034, s. 2019) Enclosure 2

Physical Activity Readiness- Questionnaire

Name: _________________________________________
Date: _____________

Height: ________ (m) Weight: ______(kg) BMI:

______ Age: ______
Birth Date: ___________________ Contact No.: __________________

Questions (Encircle your answer)

Yes No 1. Has your doctor ever said that you have a heart condition and that you
should only perform physical activity recommended by a doctor?

Yes No 2. Do you feel pain in your chest when you perform physical activity?
Yes No 3. In the past month, have you had chest pain when you were not
performing any physical activity?

Yes No 4. Do you lose your balance because of dizziness or do you ever lose
consciousness?
Yes No 5. Do you have a bone or joint problem that could be made worse by a
change in your physical activity?
Yes No 6. Is your doctor currently prescribing any medication for your blood
pressure or for a heart condition?
Yes No 7. Do you know of any other reason why you should not engage in physical
activity?

If you have answered “Yes” to one or more of the above questions, consult your physician
before engaging in physical activity.
 What’s New

Food Fuels for Energy

1. Carbohydrates (CHO) – preferred source of fuel during exercise (glycogen)

2. Fat – concentrated fuel used during rest and prolonged sub-maximal exercise
3. Protein – used for growth and repair (negligible use during exercise)

Energy is the ability or capacity to do work and is measured in calories or joules.

There are three energy systems:

1. ATP or Adenosine Triphosphate – an organic compound that provides

energy to drive many processes in living cells such as muscle contraction,
nerve impulse propagation.
2. Glycolytic System – the breakdown (lysis) of glucose and consists of a series
of chemical reactions that are controlled by enzymes
3. Oxidative System – also known as Krebs Cycle and the citric acid cycle. In
this system, carbohydrates and fats are the primary energy sources converted
into ATP and this process takes place in the mitochondria of the cell.
If we have enough oxygen present in the blood, then pyruvate, the end product
of glycolysis, is shuttled to the mitochondria and we enter the oxidative energy
system.

What is It

Whether you’re hopping or bopping, you will still be burning calories when you
dance. Here’s a breakdown of the average calories burned per hour in different dance
classes (based on a person who weighs 150lbs):

https://activenation.org.uk/thelocker/the-benefits-of-dancing/
 What’s More

Aerobic vs Anaerobic
Aerobic exercise is any type of cardiovascular conditioning or “cardio”. During the
cardiovascular conditioning, your breathing and heart rate increase for a sustained period of
time. Oxygen is your main energy source during aerobic workouts, therefore Oxidative
System energy is used.
Benefits of Aerobic Exercises:

✓ Reduce risk of heart attack

✓ Reduce risk of type 2 diabetes
✓ Recue risk of stroke
✓ Help lose weight and keep it off
✓ Help lower and control blood pressure
✓ Increase stamina and reduce fatigue during exercise
✓ Activates immune systems, making you less likely to get colds or flu
✓ Strengthens the heart
✓ Boosts mood
✓ Help you live longer than those who doesn’t exercise

Anaerobic exercises involve quick burst of energy and are performed at maximum effort for
a short time. The energy system used are the ATP and Glycolytic System.
Benefits of Anaerobic Exercises:

✓ Build muscles
✓ Lose weight
✓ Maintain muscle mass as you age
✓ Strengthens bones
✓ Burns fat
✓ Increase stamina for daily activities like hiking, dancing or playing

What I Have Learned

ACTIVITY 3: Watch the Bread and

Flower Festival performance
attached in the link below then
answer the following guide
questions:
https://youtu.be/sYQnsaYvW54
GUIDE QUESTIONS:
1. Are you familiar with “Bread and Flower Festival Dance”? Have you tried observing or
dancing it before? If YES, what can you say about the movement of the street dancers as they
perform it?

2. How often do you see this dance being performed in your community?

3. What energy system is observed in this kind of dance?

What I Can Do
ACTIVITY 4: Reflection:

1. Enumerate 3 things you have realized about optimizing energy through dance?
______________________________________________________________
______________________________________________________________
______________________________________________________________
2. What are the 2 things you want to clarify in this topic?
______________________________________________________________
______________________________________________________________
3. Express 1 “shout out” to encourage others optimize their energy for a better
health.
______________________________________________________________
______________________________________________________________
 Assessment

Activity 5: EXERCISE LOG

EXERCISE LOG WEEK

NO:

NAME: STRAND/GRADE:
RESTING HEART TARGET HEART RATE:
RATE:
Working Rate of Perceived
Date Type of Exercise Time Covered Heart Rate Exertion

Have you experience Dehydration, Hyperthermia or Hypothermia during and after

performing the exercises?

Explain how you feel during and after the performance and how did you manage the
situation?

Is your participation in moderate to vigorous physical activity contributed to the

improvement of your health related fitness?

Does moderate to vigorous physical activity participation optimize your holistic health?

Prepared by: Noted by:

______________________________
Name and Signature of Student Name and Signature of Teacher/ Parent
 Additional Activities

ACTIVITY 6: Watch video recorded performance of the following dance genre then identify
the exercise intensity by putting a check inside the appropriate box.

Dance Genre Light Intensity Moderate Intensity Vigorous

Traditional Dance

Modern and
Contemporary
Dance

Ballroom Dance

Cheer dance

Hip-hop/Street
Dance

Festival Dance
 12

HOPE 3
Quarter 1 – Module 2:
Assessment and Development of
Health-Related Fitness During
Dance Activity
 What I Know

ACTIVITY 1: DANCE PERCEPTION SURVEY

In this survey questionnaire there are statements which pertain to your engagement
in the performance of dance. Accomplish this by putting a check ( ) mark to the column
corresponding your response to the given statements.

Name___________________________ Date: ___________________________

Agree Disagree Maybe

1. Folk Dances are good forms of entertainment.
2. Folk Dances are better than any other genre or
form
of dance.
3. Dance is an important aspect of my life.
4. Dance is an excellent form of exercise.
5. The performance of dance in my family is
highly appreciated.
6. I believe that dance can be a medium for cultural
education among youth.
7. Dance I think is also a means of training the
youth for good character.
8. Folk Dances performance is a shameful
experience.
9. Folk Dances shall only be performed for
foreigners.
10. Dance can be a catalyst for social change.

What’s In

Exercise increases your overall health and your sense of well-being, which puts more pep
in your step every day. Exercise has some direct stress-busting benefits.

• It pumps your endorphins

• It’s meditation in motion
• It improves your mood
How to make your exercise successful:

• Consult with your doctor

• Walk before you run
• Do what you love
• Schedule your work out
Steps for sticking exercise routine

• Set SMART goals

• Find a friend
• Change up your routine
• Exercise in increments

What’s New

DANCE as Stress Reliever

People from different places enjoy dancing such as in schools, social
venues, community halls, our own home and even in social media through vlogs and
tiktok. Dancing has become popular way to be active and a healthy exercise program.
Here are some reasons why dancing is a popular stress reliever:
1. When the body feels good, the mind does too! The scientific reason for why
dance has the ability to act 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. Endorphins
are body’s natural pain killer to reduce stress and improve the mind’s perception
of the world. It causes the body to feel calm and optimistic. It also aids in
improving the quality of sleep, so that a few sleepless nights due to stress can
be avoided after dancing!

2. Dance offers a creative outlet for people to express their personalities in

a safe environment. Dancing offers an outlet for people to express who they
are – through music, movements or even costumes! Dancing helps you connect
to whom who you really are.

3. Dancing improves your physical health. From weight loss, to increased

flexibility, stronger bones and building muscle tone, dancing is a total body
workout.
 List down at least five (5) Physical and Mental Benefits of Dancing:
1. __________________________________________________________________

2. __________________________________________________________________

3. __________________________________________________________________

4. __________________________________________________________________

5. __________________________________________________________________

https://www.arthurmurraydancenow.com/blog/3-ways-dancing-relieves-stress

What is It

Introduction to Dance
The fundamental principle that dance is an art form or activity that utilizes the body and
the range of movement of which the body is capable. Unlike the movements performed in
everyday living, dance movements are not directly related to work, travel, or survival. Dance
may, of course, be made up of movements associated with these activities, as in the work
dances common to many cultures, and it may even accompany such activities.
But even in the most practical dances, movements that make up the dance are not
reducible to those of straightforward labor; rather, they involve some extra qualities such as
self-expression, aesthetic pleasure, and entertainment.
One of the most basic motives of dance is the expression and communication
of emotion. People—and even certain higher animals—often dance as a way of releasing
powerful feelings, such as sudden accesses of high spirits, joy, impatience, or anger. These
motive forces can be seen not only in the spontaneous skipping, stamping, and jumping
movements often performed in moments of intense emotion, but also in the more formalized
movements of “set” dances, such as tribal war dances or festive folk dances.

Dance Genre:
1. Folk Dance - a dance developed by people that reflect the life of the people of
a certain country or region. (Wikipedia)
2. Modern Dance - a broad genre of western concert or theatrical dance, primarily
arising out of Germany and the United States in the late 19th and early 20th
centuries. It is often considered to have emerged as a rejection of or rebellion
against, classical ballet. (Wikipedia)
3. Ballroom Dance – a set of partner dance enjoyed socially and competitively
around the world. With the emergence of dance competition, it is now known
as Dance sports. (Wikipedia)
 4. Hip-hop Dance – also known as street dance styles primarily to hip-hop music
or that have evolved as part of hip-hop culture. (Wikipedia)
5. Festival dances - are cultural dances performed to the strong beats of
percussion instruments by a community of people sharing the same culture
usually done in honor of a Patron saint or as a thanksgiving for a bountiful
harvest
6. Cheer dance - Cheer dancing rooted from cheerleading - performance of a
routine, usually dominated by gymnastic skills such as jumps, tumbling skills,
lifts and tosses combined with shouting of cheers and yells to lead the crowd to
cheer for a certain team during a game or sport.

ACTIVITY 2: TRY TO IDENTIFY THE DANCE GENRE OF THE FOLLOWING

TERMINOLOGIES. WRITE FOLK, MODERN, BALLROOM, HIP-HOP, CHEERDANCE, OR
FESTIVAL.

_______________1. B-Boy _______________6. Panagbengga

_______________2. Bilao _______________7. Tinikling
_______________3. Spot Turn _______________8. Latin discipline
_______________4. Contemporary _______________9. Classical Ballet
_______________5. Pike Jump _______________10. Shouted Slogan

What’s More

Activity 3: LET’S GET PHYSICAL

Before exploring our body with dance activities, we must assess our body if we are
healthy enough to face different genre of dance as we optimize our energies.

Based on the DepEd Order No. 34, s. 2019 signed December 9, 2019 also known as
Revised Physical Fitness Test Manual, the following are objectives of the following activity:

1. To determine the level of fitness of students.

2. To identify strength and weaknesses for development and improvement.
3. To provide baseline data for selection of physical activities for enhancement of
health and skill performance.
4. To gather data for the development of norms and standards.
5. To motivate, guide and counsel pupils/students in selecting sports for
recreation, competition, and lifetime participation
 Physical Fitness Test is a set of measures designed to determine a student’s level of
physical fitness. It is intended to test two categories of physical fitness commonly referred to
as “health-related” and “skill-related”.

Health-related components refer to those physical attributes which enable a person to

cope with the requirements of daily living such as:

✓ cardio-vascular endurance or stamina

✓ muscular strength and endurance
✓ flexibility
✓ appropriate body mass index (BMI)
https://www.deped.gov.ph/wp-content/uploads/2019/12/DO_s2019_034.pdf

Physical Fitness Test

1. BMI (Body Mass Index) – is the body’s relative amount of fat to fat-free mass
Formula:
BMI = W where W is the weight in KILOGRAMS
H2 where H is the height in METERS
Example:
BMI = 30kg = 30 = 20.83 (Normal)
(1.20m) 2 1.44

10

BMI Classification
Below 18.5 Underweight
18.5 – 24.9 Normal
25.0 – 29.9 Overweight
30.0 – Above Obese

2. Zipper Test – to test the flexibility of the shoulder girdle

Scoring – record zipper test to the nearest 0.1 centimeter

SCORE STANDARD INTERPRETATION

5 Fingers overlapped by 6cm and above Excellent
4 Fingers overlapped by 4cm to 5.9 cm Very good
3 Fingers overlapped by 2cm to 3.9 cm Good
2 Fingers overlapped by 0.1 cm to 1.9cm Fair
1 Just touched the fingers Needs
Improvement
0 Gap of 0.1 or wider Poor
3. Sit-and-Reach – to test the flexibility of the lower extremities (particularly the
trunk)
Scoring – record the farthest distance between the two trials to the nearest 0.1
centimeters

SCORE STANDARD INTERPRETATION

5 61 cm and above Excellent
4 46 cm – 60.9 cm Very good
3 31 cm – 45.9 cm Good
2 16 cm – 45.9 cm Fair
1 0 – 30.9 cm Needs Improvement

4. Three-Minute Step Test – for cardiovascular endurance. It is the ability of the

heart, lungs and blood vessels to deliver oxygen to working muscles and
tissues, as well as the ability of those muscles and tissues to utilize the oxygen.
Endurance may also refer to the ability of the muscle to do repeated work
fatigue.
Scoring – record the 60-second heart rate after the activity

5. Push-up – measures the strength of upper extremities. Strength – is the ability

of the muscle to generate force against physical objects.
Scoring – record the number of push-ups made

STANDARD
SCORE INTERPRETATION
Boys Girls
5 33 and above 33 and above Excellent
4 25 to 32 25 to 32 Very good
3 17 to 24 17 to 24 Good
2 9 to 16 9 to 16 Fair
1 1 to 8 1 to 8 Needs Improvement
0 Cannot execute Cannot execute Poor

6. Basic Plank – to measure strength/stability of the core muscles

Scoring – record the time in the nearest seconds/minute. Maximum of 90
seconds for boys and girls

SCORE STANDARD INTERPRETATION

5 51 seconds and above Excellent
4 46 seconds to 50 seconds Very good
3 31 seconds to 45 seconds Good
2 16 seconds to 30 seconds Fair
1 1 second to 15 seconds Needs Improvement
 What I Have Learned

ACTIVITY 3: Health-Related Fitness Test

Perform the fitness test discussed above at home with the help of your family member/s.

Note to teacher: The teacher must review and demonstrate the procedures of each test.
(These activities were performed by the learners since Grade 4 as stated in the DepEd
Order No. 34, s. 2019)

Note to learner: Consult your P.E. teacher regarding the schedule and procedure of the
execution of the activity. Be guided by the video thru the link below.

https://youtu.be/rdz6TSih7QM

If you are done assessing yourself, then let’s begin performing our Physical Fitness
Test. Record your scores in this score sheet. You’ve been doing these test since your Junior
High School years. Be honest to yourself!
Reflective Questions:

1. What are my strengths?

2. What are my weaknesses?

What I Can Do

ACTIVITY 4: QUEST FOR FITNESS

Reflect on your daily activities and write them on the
table below. Focus your attention on activities that will help
improve your HRF and maximize your body potential.
Present your output in virtual classroom

Name: _____________________________________________ Date: __________________

My Daily Routine / Tasks HRF Components

1.

2.

3.

4.

5.

6.
 Assessment

Activity 5: EXERCISE LOG

EXERCISE LOG WEEK

NO:

NAME: STRAND/GRADE:
RESTING HEART TARGET HEART RATE:
RATE:
Working Rate of Perceived
Date Type of Exercise Time Covered Heart Rate Exertion

Have you experience Dehydration, Hyperthermia or Hypothermia during and after

performing the exercises?

Explain how you feel during and after the performance and how did you manage the
situation?

Is your participation in moderate to vigorous physical activity contributed to the

improvement of your health related fitness?

Does moderate to vigorous physical activity participation optimize your holistic health?

Prepared by: Noted by:

______________________________
Name and Signature of Student Name and Signature of Teacher/ Parent
 Additional Activities

ACTIVITY 6: Choose one health-related fitness activity (flexibility, BMI, muscular

endurance, muscular strength, aerobic endurance) and request one member from your
household to perform it. Do the analysis and interpretation of score and present it to
the client.

NAME OF CLIENT ACTIVITY RESULTS/INTERPRETATION

 12

HOPE 3
Quarter 1 – Module 3
F.I.T.T. Goals For Dancing
 What I Know

ACTIVITY 1: Try to identify what principle of FITT the statement refers to. Write if it is
frequency, intensity time or type.
_______________1. Adjust the number of times you exercise per day/week/month to reflect:
your current fitness level; the time you realistically have available; your
other commitments like family and work; and the goals you’ve set for
yourself.
_______________2. It refers to the dedication to exercise usually depends on the type of
exercise undertaken
_______________3. The factor that refers to the monitoring of heart rate.

_______________4. The kind of exercise you choose will have a big effect on the result you
achieve. That’s why it’s important to know what you want to gain form
your efforts.

What’s In

Now that you have record the result of your physical fitness test, you have then
determined your strengths and weaknesses. With that fact, you are now ready to create your
fitness plan. Let us try to use FITT Principle to achieve this health goals.

The FITT Principle (or formula) is a great way of monitoring your exercise program. The key
components or training guidelines for an effective exercise program is spelled out with the
acronym FITT
F – frequency – refers to the repetition of exercise undertaken or how often you
exercise
I – intensity – refers to the amount of energy the exercise required or how hard you
exercise
T – time – refers to the number of minutes or hours you spend exercising or how long
you exercise
T – type – refers to the type of exercise undertaken or what kind of exercise you did
 What’s New

Dancing is a whole-body
workout that's actually
fun. It's good for your
heart, it makes you
stronger, and it can help
with balance and
coordination. A 30-
minute dance class
burns between 130 and
250 calories, about the
same as jogging.
https://www.pinterest.ph/pin/212372938653144219/

https://www.youtube.com/watch?v=_eLCEnDwi7Y
What is It
 What’s More

Principles of Exercise

1. Overload Principle – the body adapt to stimulus, once the body has accepted
then a different stimulus is required to continue the change. In order for the
muscle (including the heart) to increase strength, it must be gradually stressed
by working against a load greater than it is used to.
2. Progressive Principle – means the body adapts to the initial overload, the
overload must be adjusted and increase gradually.
3. Recovery Principle – adaptation to physical activity occurs gradually and
naturally, but time must be allowed for the regenerate and build.
4. Reversibility Principle – all gains due to exercise will be lost if one does not
continue to exercise
5. Specificity Principle – training should be relevant and appropriate to the
individuals need in order to produce effective result
6. Variation Principle – training programs varies in intensity, duration, volume
and other important aspects of practice

What I Have Learned

ACTIVITY 2: Briefly explain the elements of dance using the diagram below. Write
your answer inside the circle.
 What I Can Do

Activity 3: Let’s FITT and Dance

You are challenged to learn the different genre of dance for this semester. Identify
the following principle applied to the following Dance Routine Assignments for this semester.

Time Type
My Heart Frequency Intensity
Rate (total (cardio,
Dance Activity Type of Energy (___x (slow, medium,
no. of strength,
(bpm) week) fast)
minutes) stretching)

DAY 1:
Fundamental Arm
and Feet Positions

DAY 2:
Folk Dance
(Personal Choice)

DAY 3:
Tiktok Dance
Challenge
(Personal Choice)

DAY 4:
Any Wellness
Dance Exercise

DAY 5:
Zumba
 Assessment

Post –Test
Name: ______________________________ Grade and Section: ______________
Name of Teacher: _____________________ Date: _________________________
Direction: Encircle the letter that corresponds to your answer

1. The following are nutrients needed by the body to produce energy, except:
A. Carbohydrates B. Fats C. Protein D. Vitamin C

2. What energy movement lasting about 5 to 15 minutes and does not require
energy?
A. ATP B. Glycolytic C. Oxidative D. Aerobic

3. What energy system that requires carbohydrates, fats and protein where
energy is used in a longer period of time?
A. Adenosine B. Glycolytic C. Oxidative D. Aerobic

4. What energy system that breaks down carbohydrates using 1 to 2 minutes of

energy?
B. Adenosine B. Glycolytic C. Oxidative D. Aerobic
C.
5. Ruxyll constantly performs aerobic exercises because he knows the benefits of
it. Which of the following is the least beneficial factor of aerobic exercise?
A. It builds muscles C. Reduce the risk of stroke
B. Strengthens the heart D. Controls blood the blood pressure

6. Hiroshi attended a battle during their school foundation day. He performed

some b-boying, breaking, and down rock moves. What type of dance competion
he is joining?
A. Ballroom Dance B. Folk Dance C. Hip-hop Dance D. Modern Dance

7. Clarabelle is planning to manage her exercise routine. For her to stick on her
exercise routine, which of the following is the best thing that she should do?
A. Set SMART goals C. Meditate
B. Walk before you run D. Observe others

8. Liam and Denise are the loveliest couple I love to see performing the Cha cha
cha, Rumba and Jive. They won as the best couple for the Latin Discipline.
What type of genre these dances belong?
A. Ballroom Dance B. Folk Dance C. Hip-hop Dance D. Modern Dance

9. Reane performed a solo dance during the recital. The following steps were
observed: bilao, hayon-hayon, dos-a-dos and Jaleo, what is the dance genre?
A. Ballroom Dance B. Folk Dance C. Hip-hop Dance D. Modern Dance
10. Which of the following dance genre often considered to have emerged as a
rejection of or rebellion against classical ballet?
A. Ballroom Dance B. Folk Dance C. Hip-hop Dance D. Modern Dance

11. Dancing offers creative outlet for people to express their personalities in a safe
environment. The statement means:
A. It improves the condition of the heart C. It improves aerobic fitness
B. Greater self-confidence and self-esteem D. Weight management

12. Sunshine was a great gymnast but with her busy schedule and task in expected
from her in work, she gained weights and eventually turned obese over the
years. This barrier in participating physical activities refers to:
A. Lack of time C. Lack of will power
C. Lack of energy D. Lack of skill

13. Which of the following FITT principle refers to the amount of energy the exercise
requires?
A. Frequency B. Intensity C. Time D. Type

14. Which component of physical fitness refers to the physical attributes such as
the cardio-respiratory, muscular strength, and flexibility?
A. Fitness B. Health-related C. Skills-related D. Talent-related

15. The Sit-and-Reach objective is to test the lower extremities of the body. Which
component is being assessed?
`A. Agility B. Balance C. Coordination D. Flexibility
References:
Aquino, Francisca R. (1982) Fundamental Dance
Steps and Music. Manila, Philippines

Revised Physical Fitness Test (Enclosure No. 1 to DepEd Order No. 034, s.
2019)
http://blog.isowhey.com.au/2012/02/09/how-fit-are-you-test-yourself/ 11-28-2012
Pass/Not Yet and Dance Interpretation
http://users.rowan.edu/~putman/worddoc/BenLynch/P2_dancerubric.htm

http://earlycollegeconference.org/wpcontent/uploads/2014/12P
ortfolio-Rubric-for- Reflection.PRINT_.pdf

https://1.cdn.edl.io/v389Cz5AFdKaXHMwF6j481SAypFSU0eXOAWiF6CFYS5Fjs
Jk.pdf
https://www.google.com.ph/search?q=fundamental%20hand%20and%20feet%2
0position%20in%20folk%20dance&tbm=isch&tbs=rimg%3ACYsKLsyFdZTdImBV
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NfwkWbM&im gdii=zqvFFi6RSn1uUM

https://www.google.com.ph/search?q=fundamental%20hand%20and%20feet%2
0position%20in%20folk%20dance&tbm=isch&tbs=rimg%3ACYsKLsyFdZTdImBV
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_iBTqqHM&i
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