Republic of the Philippines

Department of Education
Region IV-A CALABARZON
Division of Quezon
Godofredo M. Tan Integrated School of Arts and Trades
San Andres Road, Brgy. Pagkakaisa, San Narciso, Quezon

TRACK: Academic/TVL
STRAND/SPECIALIZATION: ABM/HUMSS/STEM/ALL TVL SPECIALIZATIONS
SUBJECT: PHYSICAL EDUCATION
GRADE LEVEL: 12
SUBJECT TEACHER: MA. ZAINELLE A. VALENZUELA
CONTACT NUMBER: 09067809003

Lesson 1 Health-related Fitness Components

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.
SHS DEPARTMENT
 Republic of the Philippines
Department of Education
Region IV-A CALABARZON
Division of Quezon
Godofredo M. Tan Integrated School of Arts and Trades
San Andres Road, Brgy. Pagkakaisa, San Narciso, Quezon

________________________________________________________________________________________________
________________________________________________________________________________________________
_______

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. Write 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

SHS DEPARTMENT
 Republic of the Philippines
Department of Education
Region IV-A CALABARZON
Division of Quezon
Godofredo M. Tan Integrated School of Arts and Trades
San Andres Road, Brgy. Pagkakaisa, San Narciso, Quezon

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.

SHS DEPARTMENT
 Republic of the Philippines
Department of Education
Region IV-A CALABARZON
Division of Quezon
Godofredo M. Tan Integrated School of Arts and Trades
San Andres Road, Brgy. Pagkakaisa, San Narciso, Quezon

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. PLEASE ANSWER IT ON A SEPARATE SHEET OF PAPER!

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
6. Sidestep to the right with your right foot
7. Step forward & right with your left foot
8. Right foot in place, weight shifts to it
9. Sidestep to the left with your left foot
10. Move your right foot to your left foot

Basic Side Step for Women

1. Sidestep to the right with your right foot
2. Step forward & right with your left foot
3. Right foot in place, weight shifts to it
4. Sidestep to the left 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
8. Left foot in place, weight shifts to it
9. Sidestep to the right with your right foot
10. Move your left foot to your right foot

SHS DEPARTMENT
 Republic of the Philippines
Department of Education
Region IV-A CALABARZON
Division of Quezon
Godofredo M. Tan Integrated School of Arts and Trades
San Andres Road, Brgy. Pagkakaisa, San Narciso, Quezon

What I Have Learned

PLEASE ANSWER IT IN A SEPARATE SHEET OF PAPER!

A. What is the importance of Health-Related Fitness? Why?

B. Why do you need to perform daily physical activities?

C. List down at least three things that discourage you from following weight management:

Congratulations! You made it! You are now ready to learn another lesson.

SHS DEPARTMENT