Kamapehmilya: Principles of Training

SENIOR HIGH SCHOOL
Grade 12
Health Optimizing Physical Education

-3
KAMAPEHMILYA
Kagamitang Angkop sa Malikhain at Aktibong Pagsasanay sa Edukasyong Hahasa sa Mag-aaral
at sa Lahat ng Yamang Angkin
Dance 12- Quarter 1- Week 2-3
PRINCIPLES OF TRAINING
DANCE
Competencies: analyze physiological indicators such as heart rate, rate of perceived exertion and pacing associated
with MVPAs to monitor and/or adjust participation or effort. (PEH12FH-lk-t-9)
-observe personal safety protocol to avoid dehydration overexertion, hypo-and hyperthermia during MVPA
participation (PEH12FHlk-t-10)
demonstrate proper etiquette and safety in the use of facilities and equipment (PEH12FH-la-t-12)
H.O.P.E 1 –Grade 12
Physical Education and Health Learning Guide
Quarter 1: Week 2-3: Dance
First Edition, 2020
Published in the Philippines

By the Department of Education
Schools Division of Iloilo
Luna Street, La Paz, Iloilo City
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.
This Dance Learning Guide is published to be utilized by the Schools Division of Iloilo.
ALL RIGHTS RESERVED. No part of this learning resource may be reproduced or

transmitted in any form or by any means electronic or mechanical without written permission
from the Schools Division of Iloilo.
Development Team of Physical Education and Health Learning Guide
Writer/ Author: Jhonna S. Geopano

School Quality Assurance Team: Dr. Charlie Coronado
Joecil C. Espulgar
Michelle L. Lima
Illustrator: Armand Glenn S. Lapor
Layout Artist: Lilibeth E. Larupay
Lydio P. Inayan Jr.
Michael C. Subosa
Division Quality Assurance Team: Lilibeth E. Larupay

Dr. Ma. Fe L. Brillantes
Armand Glenn S. Lapor

Management Team: Dr. Roel F. Bermejo
Dr. Nordy D. Siason
Dr. Lilibeth T. Estoque
Dr. Azucena T. Falales
Ruben S. Libutaque
Lilibeth E. Larupay
Dr. Ma. Fe L. Brillantes
DANCE
Introductory Message
Welcome to Grade 12 – Dance!
The Dance Learning Guide is a product of the collaborative efforts of the

Division of Iloilo Secondary MAPEH Teachers Association (DIMATA) and the Iloilo
Division MAPEH Coordinators Association (IDIMCA) writers, illustrators, layout artists,
reviewers, editors, and Quality Assurance Team from the Department of Education,
Schools Division of Iloilo. This is developed to guide you dear learning facilitators in
helping our learners meet the standards set by the K to 12 Curriculum.
The Dance Learning Guide aims to guide our learners in accomplishing

activities at their own pace and time. This also aims to assist learners in developing and
achieving the lifelong learning skills while considering their needs and situations.
For learning Facilitator:
The Dance Learning Guide is developed to address the current needs of the learner
to continue learning in the comforts of their homes or learning centers. As the learning
facilitator, make sure that you give them clear instructions on how to study and
accomplish the given activities in the material. Learner’s progress must be monitored.
For the Learner:
The Dance Learning Guide is developed to help you, dear learner, in your
needs to continue learning even if you are not in school. This learning material aims to
primarily provide you with meaningful and engaging activities for independent learning.
Being an active learner, carefully read and understand to follow the instructions given.
DANCE
Dance for Fitness
BEGIN
Dance is the movement of the body in a given space, for the purpose of
expressing an idea or emotion, releasing energy or simply taking delight in the
movement itself. Some people dance to express their feelings and emotions, or to feel
better. Dance can be used to tell stories. Dancing is sometimes done as sport, and has
similar athletic aspect.
In this module, you would be introduced to the physiological indicator and what
you can do to improve your fitness level.
DANCE
YOUR TARGETS
At the end of this module, you are expected to:
1. describe the Phases of the Dance Program

;
2. appreciate the importance of natural movement

;
3. analyzephysiologicalindicators such as heart rate, rate perceived exertion and

pacing associated with MVPAs to monitororand/
adjust participation or effort
;
4. observepersonal safety protocol to avoid dehydration overexertion, hypo and

hyperthermia during MVPA participation
;
5. demonstrate
proper etiquette and safety in the use of facilities and equipment
GENERAL INSTRUCTIONS: Do not write anything on this module.

All answers must be written in your activity notebook
.
TRY THIS
Pre-Test
Directions: Read and understand carefully and write the letter of the correct answer.
1. Folk dance is a cultural art form handed down from one generation to another. It
communicates the customs, beliefs and occupation of the people of a region or a
country. The following are examples of folk dance except:
A. Carinosa C. Subli
B. Tinikling D. Waltz
DANCE
2. Locomotor are movements where the body travels through space from one place to
another. What is do you call a physical activity executed by springing on one foot
and landing on the same foot?
A. jump C. gallop
B. hop D. leap
3. Alita is a prima ballerina. She is adored by other girls because of her skilful ability
in ballet. Due to the pandemic, she failed to undergo training for several months.
What do you think would happen to Alita?
A. lose muscular strength, flexibility and stamina

B. increase muscular strength, endurance and motor fitness
C. improve condition of her heart and lungs
D. both B and C
4. What is the correct formula in determining Heart Rate Reserve?

A. HRR = MHR - RHR C. HRR = RHR- MHR
B. HRR = MHR x RHR D. HRR = RHR + MHR
5. The physiological indicator that is considered as the number of times a person’s

heart beats per minute.
A. Pacing C. Hyperthermia
B. Heart Rate D. Rate perceive exertion
6. It is considered as the end product of exploration and improvisation of movements

as children learn to move the parts of their body and used as medium of
expression.
A. Creative Dance C. Social Dance
B. Traditional Dance D. Creative Rhythm
7. Hypothermia occurs when the body begins to lose heat faster than it can be
produced. The following are signs and symptoms of hypothermia except______.
A. pale, cold skin C. slow, weak pulse
B. shivering D. elevated body temperature
8. The following are physiological indicators; which one is NOT?

A. Dehydration C. Heart Rate
B. Rate Perceive Exertion D. Pace
9. What is the correct formula in determining Maximum Heart Rate (MHR)?

A. Subtract your age from 220 C. Add your age to 220
DANCE
B. Divide your age by 220 D. Multiply your age by 220
10. Creative dance like modern dance, jazz and ballet are considered as the highest
form of dance because__________.
A. it has a definite form
B. all art forms are observed in the composition
C. it has a definite start and beginning
D. all of the above reasons
11. It is a type of dance that has a formal atmosphere where participants are usually in
formal attire.
A. Recreational Dance C. Ballroom Dance
B. Folk Dance D. Creative Dance
12. Prolonged, vigorous physical activities like dancing can be dangerous when
performed in hot and humid weather because this can cause_______.
A. reduce heart rate C. increase energy
B. rise in body temperature D. lower body temperature
13. The bending or shortening of a body part occurring at a joint is called flexion.
Which of the following physical activity is considered as flexion?
A. bending of the knees C. side stretching
B. vertical jumps D. none of the above
14. The following are symptoms of overtraining except __________.

A. heavy arms and legs C. energetic than usual
B. loss of appetite D. lack of interest in training
15. When you engage in physical activity like dancing, you can likely make use of
different equipment and facilities. Which of the following shows proper etiquette
and safety in the use of facilities and equipment?
A. wiping the equipment before and after using B. read, understand and follow
signages
C. know the studio schedule so that you will not be rushed to move out for the next
user
D. all the above
16. This refers to the detrimental cause of excessive training.

A. Overtraining C. Pacing
B. Dehydration D. Hypothermia
17. The following are the proper behavior during and after work out except:
A. returning equipment to its proper place
B. refraining from yelling
C. monopolizing the use of equipment
D. wearing appropriate clothes
DANCE
18. This refers to the excessive loss of water from the body, usually through
perspiration, sweating, urination or evaporation.
A. Thirst C. Dehydration
B. Hyperthermia D. Hypothermia
19. Dance studios are either open or enclosed spaces with full-sized mirror on one or
more sides. Below are some expectations when using the dance studios except:
A. Keep foot wear and other belongings on designated spot.
B. Turning off lights and ventilation when not in use.
C. Keep music at high volume to catch others attention.
D. Wiping off wet spots caused by drinks or sweat.
20. The following are axial movement; which one is not?

A. Leap C. Vibratory
B. Suspended D. Flexion
DANCE
DO THIS
“My Self Expression”

Directions: Below are the elements of dance. On a whole sheet of bond
paper, trace the illustration and briefly describe each element.
Note: You can apply pigments of color or may use pencils or ball pen in doing the
activity.
DANCE
“Tell me”
II. Directions: Analyze the pictures below and briefly describe each picture.
1.
2.
3.
4.
5.
DANCE
Quick Check!
1. What are the Phases of Dance?

____________________________________________________________
____________________________________________________________
2. Differentiate Locomotor from Non-Locomotor movements?
____________________________________________________________
____________________________________________________________ 3.
Enumerate the Locomotor and Axial movements.
____________________________________________________________
____________________________________________________________
EXPLORE
“Rank ‘Em!”
Directions: Rank the following physical activities according to the level of effort one
would have to exert to accomplish them. Rank first (1 st) if the physical activity requires
the most level of effort to accomplish and 5 th if the physical activity requires least level of
effort.
DANCE
DANCE
1.Sprinting for 20 seconds ______________
DANCE
DANCE
2.Climbing 1 flight of stairs _______________
3.
Volleyball spiking and blocking for 10 minutes
______________
4. Swimming 10 laps continuously _______________
5. Walking ________________
DANCE
Try this at home!
Objective: Identify the amount of fluid intake
you need to avoid dehydration.
Directions: Go to the bathroom, check your
own urine, and evaluate your urine using the
table below to help you identify the color.
Base on the result, answer the following
questions;
1. What is your urine color: dark or light?
2. How many glasses of water you drink in a
day?
3. Is drinking plenty of water important? Why
or Why not?
KEEP THIS IN MIND
Physiological Indicators
1. Heart rate
Also known as pulse rate, this is the number of times a
person’s heart beats per minute. It indicates the effort your
heart is doing based on the demands you place on your
body. The more demanding your physical activity is the
faster the heart rate.
Each time your heart beats, it pumps blood into the arteries of your body. The
surge of blood causes a pulse which is what you feel by holding your fingers against an
artery. The major arteries that are easy to locate and frequently used for pulse counts
are the radial artery (just below the base of the thumb) and the carotid artery but
locating the radial artery is easier for others.
To determine the pulse rate, locate your pulse using
your index and middle fingers. Press gently to feel the pulse.
Count the number of beats in 10 seconds and multiply by 6
to get your number of beats per minute. The 15-second
count is also used by multiplying by 4 to get the number of
beats per minute.
DANCE
The heart rate provides a good indicator of the relative challenge experienced
during physical activity. Using the heart rate as a physiological indicator, maximal heart
rate (max HR) is typically used. Recommendations for physical activity indicate that
physical activities used as exercises should be between 60 to 80 percent of your max
HR to maintain or improve cardiovascular fitness. This means that for each exercise,
getting the max HR and the heart rates equivalent to 60 to 85 percent of max HR are
important in achieving your fitness goals. Think of it as 60% heart rate is your moderate
intensity and 85% heart is the limit of your vigorous intensity.
Take note of the concept of threshold of training and target zone. The threshold
of training is the minimum amount of physical activity (frequency, intensity, and time)
necessary to produced benefits. The target zone, on the other hand, begins at the
threshold of training and stops at the point where the physical activity becomes
counterproductive.
You can think of threshold of training as American College of sport Medicine’s (ACSM)
minimum recommendation of training intensity (60%) and the target zone ranging from
65 to 85 percent training intensities by following several steps.
According to Hoeger and Hoeger (2011), research indicates a more favorable
prediction using the computation below than the equation 220 – age.
Here are the steps to get your target heart rate.
1. Estimate your maximal heart rate (max HR/MHR)
according to the following formula:
maxHR/ MHR = 207 – your
age
2. Check your resting heart rate (RHR) sometimes in the

evening after sitting quietly for 15 to 20 minutes. You
may take pulse for 10 seconds and multiply by 6, or
take it for 15 seconds and multiply by 4 to get the
number of beats per minute.
DANCE
3. Determine the heart rate reserve (HRR) using this formula:
HRR = MHR – RHR
4. Calculate the training intensity at 30, 40, 60 and 85 percent. Multiply HRR by the
respective 0.30, 0.40, 0.60, and 0.85, and then add the HRR to all four training
intensities. Example:
60% training Intensity = HRR x 0.60 + RHR
2. Rate perceived Exertion (RPE)
This is an assessment of intensity of exercise based on how you feel. It is

basically a subjective assessment of effort which ranges from 6 (very, very light) to 20
(very, very hard) with 1 point increments in between. The target zone for aerobic activity
is from 12 to 16.
If you are engaged in physical activity, you rate your effort level based on how
light or how hard you perceive it. A rating of 6 means that your effort level is “very, very
light” while a rating of 18 means that your effort level is “very, very hard”. Think of each
rating in the RPE as a reflection of your heart rate during the physical activity, that is,
when multiplied by 10. This means that an RPE of 6 is about a heart rate of 60 while an
RPE of 18 is about 180 beats per minute. Since an RPE of 6 means your heart rate is
only at 60 beats per minute, your physical exertion is very minimal, while an RPE of 18
means that your heart is doing 180 beats per minute, pushing yourself to the limit.
Ratings of Perceived Exertion (RPE)

A practical way to know your level of
effort is to try singing or talking while Rating Description
engaged in physical activity. If you are still 6
Very, very light
able to sing during physical exertion, then 7
the RPE is probably just between 6 to 8. 8
Very light
However, if you cannot 9
10
Fairly light
11
12
DANCE Somewhat hard
13
14
-observe personal safety protocol to avoid dehydration overexertion, Hardduring MVPA
hypo-and hyperthermia
15
16
Very hard
17
18
Very, very hard
19
20
hold the conversation, then the level of effort is high and the RPE is probably
between 14 to 17.
If you are jogging and are still able to sing, you could jog a bit faster to increase
RPE. However, if you cannot talk anymore, you could lower the effort level by jogging
slower or inserting brisk walk between jogs. Remember, the recommended target level
of effort is from 12 to 16 (120 to 160 beats per minute) for your health to improve. So
rate your physical exertion to be able to maximize the effects of your participation in
physical activity.
Using the RPE also avoids the need to stop and count the heart rate during
exercise. With practice, most people can recognize when they are in the target zone
using RPE. It now becomes easier to make necessary adjustments in the effort exerted
since you have perceived the physical exertion accordingly.
3. Pace and Pacing
These refer to the rate or speed of doing physical activities. This means that a person
can take it slow when engaged in physical activities or do them quickly depending on
the FITT principle.
Pacing allows you to change the way you perform or complete an exercise or physical
activity so that you can successfully see changes. It regulates your participation in
physical activities through gradual and careful introduction of changes in the physical
activity, whether an increase in intensity, frequency, or participation.
Depending on the fitness of an individual, pacing may be through frequency, intensity,
and time of doing physical activities. The normal frequency could be 3 to 4 times a week
which can be increased or decreased depending on the changes done in intensity and
time. If intensity is increased, frequency and time could be decreased, or vice versa.
You must be able to pace your participation in physical activities well so that you will
benefit more and not get injured. Remember to listen to your body, so pace yourself if
needed.
Personal Safety Protocols
As you engage in moderate to vigorous physical activity, you need to

observe some personal safety precautions to avoid certain condition
related to physical activity participation. These conditions should be
taken seriously because each poses health risks to an exerciser.
1. Dehydration
This refers to the excessive loss of water from the body, usually
through perspiration or sweating, urination, or evaporation.
DANCE
During participation in physical activities, the body regulates its temperature depending
on the intensity of the activity. During the moderate to vigorous physical activities, the
body perspires or sweats and you get thirsty.
Sweating
On a normal day, the body loses about 2.5 liters of water from the lungs
and skin, from urine, feces, and from perspiration. The body must
replace this through proper hydration. To offset fluid losses, it is
suggested that 150 to 250 ml of fluid should be taken every 15 minutes.
Thirst
Thirst is a sensation of dryness in the mouth and throat associated with
a desire for liquids. Maintaining water balance is an important
consideration during exercise. Physical activity results in increased heat
production, and evaporation of sweat from the skin
2. Overexertion or Overtraining
This refers to the detrimental cause of excessive training.
Some individuals engage in too much physical activity. Some exercisers and athletes
often push themselves too hard in their pursuit of high-level performance. Thus, they are
susceptible to a variety of hyperkinetic conditions known as overload syndrome. This
condition is characterized by fatigue, irritability, and sleep problems, as well as
increased risks for injuries.
In overtraining status, performance is known to decline sharply and this can cause
individuals to train even harder. This dip in performance may be mistaken for dip in
physical effort so the exerciser or athlete increases the effort to pull up the performance.
A useful physical indicator of overtraining is a slightly elevated morning heart rate (4 or
5 beats more than normal values). Essentially, an elevated morning heart rate reveals
that the body has to work too hard to recover from the exercise and is not in its normal
resting mode.
When doing the resistance training, an individual is likely overtraining and may not reap
the full benefits of the program if the body is not allowed to recover completely in 2 or 3
days after maximal effort. Decrease in total number of sets or exercises, or both, is
recommended.
It is also important that you pace the worked out properly to avoid staleness. Staleness,
or getting bored or uninterested, is usually a consequence of overtraining.
DANCE
3. Hyperthermia
This is alarming rise in body temperature, which is an effect of exercising in a very

humid environment. It sets the stage for heat stress and even heat stroke, the
potentially fatal collapse of the temperature-regulating mechanism.
In hot environments, the body is able to maintain temporary thermal balance during
exercise through circulatory adjustments and evaporation of sweat. However, the body
responds differently in a hot, dry environment. The body actually gains heat when the air
temperature exceeds the temperature of the skin. Under these conditions, the
evaporation of sweat allows the maintenance of thermal equilibrium. When humidity is
also high and evaporation cannot take place, the body temperature continues to rise,
and performance is severely impaired.
Heat Acclimatization - is a broad term that can be loosely defined as a complex series
of changes or adaptations that occur in response to heat stress in a controlled
environment over the course of 7 to 14 days. These adaptations are beneficial to
exercise in the heat and allow the body to better cope with heat stress.
Tips when Exercising in the Heat/ Hot Weather
1. Slow down exercise and add rest breaks to maintain prescribed target heart rate. As
you become acclimatized, you can gradually increase intensity and duration.
2. Drink 2 cups of fluids 2 hours before you begin exercising and drink 4-8 ounces of
fluid every 10-15 minutes during exercise (more frequently during high intensity
activities).
3. Wear clothing that “breathes” allowing air to circulate and cool the body. Wearing
white or light colors will help by reflecting rather than absorbing heat. A hat can keep
direct sun off your face. Do not wear rubber, plastic, or nonporous clothing.
4. Rest frequently in the shade.
5. Slow down or stop if you begin to feel uncomfortable. Watch for the signs of heat
disorders. If they occur, act appropriately.
When you exercise in hot environments, you need to be aware of heat disorder.
Heat Disorders
Problem Signs and Symptoms Treatment
DANCE
Heat Cramps – when History of exertion; muscle • Stop exercising,
considerable salt is lost in cramps, usually in the drink fluids, and
sweat. Take lightly salted muscles used during massage or stretch
foods and massage to exercise cramped muscles
relieve cramps. • Cool the body, stop
exercising, get out of
the heat, remove
excess clothing,
Heat Exhaustion – when Fast, shallow breathing; drink cold fluids, and
heat stress exceeds the weakness; dizziness; apply cool and /or
capacity of the temperature headache; moist or cool damp towels to the
regulating mechanism skin or profuse sweating; body or immerse in
pale face; normal or slightly cold water, but not to
elevated temperature; weak induce shivering.
pulse • Get immediate
medical attention,
and try to lower body
Heat stroke – the Noisy breathing; hot,
temperature regulating flushed skin (may be dry or
mechanism has given up sweaty); red face; chills or
shivering; disorientation;
erratic behavior; high body
temperature; no
perspiration; full, rapid
pulse; altered
consciousness or
unconsciousness;
convulsions
4. Hypothermia
It is a medical emergency that occurs when your body loses heat faster than it can
produce heat, causing a dangerously low body temperature. Normal body temperature
DANCE
is around 98.6 F (37 C). Excessively low body temperature, characterized by
uncontrollable shivering, loss of coordination, and mental confusion.
This occurs when the body begins to lose heat faster than it can be produced.
Prolonged exertion leads to progressive muscular fatigue. As exposure continues and
additional body heat is lost, the cold reaches the brain. One loses judgement and the
ability to reason. Speech becomes slow and slurred and control of the hands is lost.
Signs, Symptoms, and Treatment of Hypothermia
Signs and Symptoms Treatment
Early Signs • If the victim is unconscious, open

• Shivering airway and check for breathing.
• Pale, cold skin • If the victim is conscious, bring to
• Cold environment shelter or keep in warm room
• Replace the wet clothes with dry
As the condition worsens ones.
• No shivering, even though the • Give high energy foods and warm
person is cold drinks.
• Increasing drowsiness • Cover the head, hands and feet
• Irrational behavior and confusion because heat is lost through the
• Slow, shallow breathing extremities.
• Slow, weak pulse
• Do not let the victim lie down and
• Walking becomes clumsy and
rest since the core temperature is
tendency of wanting to lie down and
dropping. Without treatment, one
rest escalates
might lose consciousness and die.
• Transport the victim to a medical
facility as quickly as possible
What Is Etiquette?
Etiquette is the set of conventional rules of personal behavior in polite society,

usually in the form of an ethical code that delineates the expected and accepted social
behaviors that accord with the conventions and norms observed by a society, a social
class, or a social group. In practical speaking, gym etiquette is none other than respect.
That's right, respect. Respect for the equipment, others, and yourself in the gym.
Everybody is there for the same reasons, and nobody wants to be distracted or held up.
DANCE
Fitness Etiquettes
1. Uphold the rules of the facility • Read,

understand, and follow all rules,
expectations, and posted signs.
• Observe all posted

equipment instructions and warnings.
• If there is a piece of equipment you do not
know how to use, don’t assume you know
how to use it and ask for assistance.
2. Using a piece of equipment someone else is

using
Ask if you can “work in between their sets” – if they say

no, please be patient and wait.
• When “working in” allow the other person to

use the equipment after each set and re-set
all equipment adjustments back to where they
were before you started.
• You cannot claim a piece of equipment by
setting a towel or water bottle on it or next to
it.
When using equipment while others are waiting
• Allow others to work in between your sets.
• Do not rest on the equipment; it is better to walk around to accelerate your

recovery.
• When using cardio equipment, please do not exceed the 45 minutes time limit.
• Wipe down all equipment following each set with the provided pre-moistened
wipes then discard the wipes appropriately.
• When done with a piece of equipment, wipe down the equipment with the
provided pre-moistened wipes then discard the wipes appropriately.
• Take all extra personal equipment with you – includes water bottles, towels,
weight belts, etc.
DANCE
• Put all equipment away – rack free weights in their designated location, return
cable accessories to the stand, dumbbells and kettle bells, jump ropes, and
stretch cords returned to the appropriate rack, stability balls, balance balls, and
foam rollers are to be wiped down, then returned to the storage area.
3. Being aware of the exercise areas
• Stay clear of free weight areas when in use.
• Do not exercise in walking areas – gray floor pathways

and in front of water fountains, water and ice machine,
wall-mounted wipes containers and trash/ recycle
receptacles.
• Do not stand in front of dumbbell rack.
• Before using a wall-mounted mirror, look around to

make sure you are not in someone else’s space.
4. Avoiding excess noise
• Keep in mind that this is a public place.
• Avoid excess chatter while in the exercise areas.
• Limit cell phone use that stops you from exercising.
• Limit grunting and yelling during exercise; the use of

profanity while exercising is not acceptable.
• Avoid dropping weights; avoid banging weight stacks
on machines.
• Use cardio equipment properly.
• Do not bounce balls in the facility – basketballs are for

the basketball courts.
• Remember that loud or constant noises can annoy
other facility users.
5. Wearing proper attire
• Wear workout clothes and athletic shoes in the exercise

areas (jeans are not appropriate).
• Refrain from working out without a shirt (or in just a sports bra) and athletic
shoes.
DANCE
6. Practicing good hygiene
• Avoid offensive body odors – bath regularly and

use deodorant.
• Wipe down equipment after use.
• Reduce spreading germ.

• Wash hands after using the restroom.
• Wash hands after sneezing or coughing into your hand.
• Wash hands after your workout.
• This is a smoke-free facility, refrain from smoking near the facility entrance.
APPLY WHAT YOU HAVE LEARNED
A. VENN DIAGRAM: Using a graphic organizer, you have to compare and contrast
different terms on this activity. Take note only the most essential information (10
points each).
Heart Rate
Rate
Pace and
perceived
Exertion Pacing
B. My Target Heart Rate
Direction: Compute your Target Heart Rate Range in 4 steps. Fill in the blank below.
DANCE
1. Estimate your maximal heart rate (maxHR/MHR) MHR = 220 – _______
(your age) MHR = __________
2. Check your resting heart rate ( RHR)
RHR = __________ x 6 (10 seconds) RHR = __________
3. Determine the heart rate reserve (HRR) using this formula:
HRR = MHR – RHR HRR = __________
4. Calculate the training intensity at 30, 40, 60 and 85 percent. Multiply HRR by the
respective 0.30, 0.40, 0.60, and 0.85, and then add the HRR to all four training
intensities. Example:
60% Training Intensity = HRR x 0.60 + RHR 60% Training Intensity =
________
REFLECT
Complete this statement:

With the activities I have undertaken on this lesson, I learned that
DANCE
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
______________________________________________________.
ASSESS WHAT YOU HAVE LEARNED

POST TEST
1. It is a type of dance that has a formal atmosphere where participants are usually in
formal attire.
A. Recreational Dance C. Ballroom Dance
B. Folk Dance D. Creative Dance
2. Prolonged, vigorous physical activities like dancing can be dangerous when

performed in hot and humid weather because this can cause_______.
A. reduce heart rate C. increase energy
B. rise in body temperature D. lower body temperature
3. The bending or shortening of a body part occurring at a joint is called flexion. Which
of the following Physical Activity is considered as Flexion?
A. Bending of the knees C. Side Stretching

B. Vertical Jumps D. None of the above
4. The following are symptoms of overtraining EXCEPT.

A. heavy arms and legs C. energetic than usual
B. loss of appetite D. lack of interest in training
5. When you engage in physical activity like dancing, you can likely make use of
different equipment and facilities. Which of the following shows proper etiquette and
safety in the use of facilities and equipment?
A. wiping the equipment before and after using
B. read, understand and follow signages
C. know the studio schedule so that you will not be rushed to move out for the
next user
D. all the above
DANCE
6. This refers to the detrimental cause of excessive training.
A. Overtraining C. Pacing
B. Dehydration D. Hypothermia
7. The following are the proper behavior during and after working out EXCEPT.
A. returning equipment to its proper place
B. refraining from yelling
C. monopolizing the use of equipment
D. wearing appropriate clothes
8. This refers to the excessive loss of water from the body, usually through
perspiration, sweating, urination or evaporation.
A. Thirst C. Dehydration
B. Hyperthermia D. Hypothermia
9. Dance studios are either open or enclosed spaces with full-sized mirror on one or
more side. Below are some expectations when using the dance studios EXCEPT.
A. Keep foot wear and other belongings on designated spot.
B. Turning off lights and ventilation when not in use.
C. Keep music at high volume to catch others attention.
D. Wiping off wet spots caused by drinks or sweat.
10. The following are axial movement; which one is NOT?

A. Leap C. Vibratory
B. Suspended D. Flexion
11. Folk dance is a cultural art form handed down from one generation to another. It
communicates the customs, beliefs and occupation of the people of a region or a
country. The following are dances of folk dance EXCEPT:
A. Carinosa C. Subli
B. Tinikling D. Waltz
12. Locomotor are movements where the body travels through space from one place to
another. What do you call a physical activity executed by springing on one foot
and landing on the same foot?
A. Jump C. Gallop
B. Hop D. Leap
13. Alita is a prima ballerina. She is adored by other girls because of her skilful ability in
ballet. Due to the pandemic, she failed to undergo training for several months.
What do you think would happen to Alita?
A. lose muscular strength, flexibility and stamina
DANCE
B. increase muscular strength, endurance and motor fitness
C. improve condition of her heart and lungs
D. both B and C
14. What is the correct formula in determining Heart Rate Reserve?

A. HRR = MHR - RHR C. HRR = RHR- MHR
B. HRR = MHR x RHR D. HRR = RHR + MHR
15. The physiological indicator that is considered as the number of times a person’s
heart beats per minute.
A. Pacing C. Hyperthermia
B. Heart Rate D. Rate perceive exertion
16. It is considered as the end product of exploration and improvisation of movements

as children learn to move the parts of their body to use them as medium of
expression.
A. Creative Dance C. Social Dance
B. Traditional Dance D. Creative Rhythm
17. Hypothermia occurs when the body begins to lose heat faster than it can be
produced. The following are signs and symptoms of hypothermia EXCEPT.
A. pale, cold skin C. slow, weak pulse
B. shivering D. elevated body temperature
18. The following are physiological indicator; which one is NOT?

A. Dehydration C. Heart Rate
B. Rate Perceive Exertion D. Pace
19. What is the correct formula in determining Maximum Heart Rate (MHR)?
A. Subtract your age from 220 C. Add your age to 220
B. Divide your age by 220 D. Multiply your age by 220
20. Creative dance like modern dance, jazz and ballet are considered as the highest
form of dance because__________.
A. it has a definite form
B. all art forms are observed in the composition
C. it has a definite start and beginning
D. all of the above reasons
Glossary
DANCE
Acclimate- to adapt to new temperature, altitude, climate, environment or situation
Dehydration – an abnormal depletion of body fluids
Etiquette- the conduct or procedure required by good breeding or prescribe by authority
to be observed in social or official life
Heart Rate- number of beats per minute
Hygiene- a condition or practices (as of cleanliness) conducive of health
Hyperthermia – exceptionally high fever especially when induced artificially for

therapeutic purposes
Hypothermia – subnormal temperature of the body
Protocol- a code prescribing strict adherence to correct etiquette and precedence
Safety- the condition of being safe from undergoing or causing hurt, injury or loss
References
Physical Education and Health - Learner’s and Teachers Material
https://www.google.com/search?q=sprinting https://www.google.com/search?q=walking
https://www.google.com/search?q=swimming https://www.google.com/search?
q=playing+volleyball https://www.google.com/search?q=climbing+stairs
https://www.google.com/search?q=vendiagram+3+circles
DANCE

Kamapehmilya: Principles of Training

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Kamapehmilya: Principles of Training

Uploaded by

Copyright:

Available Formats

SENIOR HIGH SCHOOL

Health Optimizing Physical Education

Dance 12- Quarter 1- Week 2-3

Published in the Philippines

ALL RIGHTS RESERVED. No part of this learning resource may be reproduced or

Development Team of Physical Education and Health Learning Guide

Writer/ Author: Jhonna S. Geopano

Division Quality Assurance Team: Lilibeth E. Larupay

Armand Glenn S. Lapor

Welcome to Grade 12 – Dance!

The Dance Learning Guide is a product of the collaborative efforts of the

The Dance Learning Guide aims to guide our learners in accomplishing

For learning Facilitator:

For the Learner:

At the end of this module, you are expected to:

1. describe the Phases of the Dance Program

2. appreciate the importance of natural movement

3. analyzephysiologicalindicators such as heart rate, rate perceived exertion and

4. observepersonal safety protocol to avoid dehydration overexertion, hypo and

GENERAL INSTRUCTIONS: Do not write anything on this module.

A. lose muscular strength, flexibility and stamina

4. What is the correct formula in determining Heart Rate Reserve?

5. The physiological indicator that is considered as the number of times a person’s

6. It is considered as the end product of exploration and improvisation of movements

8. The following are physiological indicators; which one is NOT?

9. What is the correct formula in determining Maximum Heart Rate (MHR)?

14. The following are symptoms of overtraining except __________.

16. This refers to the detrimental cause of excessive training.

20. The following are axial movement; which one is not?

“My Self Expression”

1. What are the Phases of Dance?

4. Swimming 10 laps continuously _______________

KEEP THIS IN MIND

2. Check your resting heart rate (RHR) sometimes in the

HRR = MHR – RHR

2. Rate perceived Exertion (RPE)

This is an assessment of intensity of exercise based on how you feel. It is

Ratings of Perceived Exertion (RPE)

3. Pace and Pacing

Personal Safety Protocols

As you engage in moderate to vigorous physical activity, you need to

This refers to the detrimental cause of excessive training.

This is alarming rise in body temperature, which is an effect of exercising in a very

Tips when Exercising in the Heat/ Hot Weather

4. Rest frequently in the shade.

Signs, Symptoms, and Treatment of Hypothermia

Signs and Symptoms Treatment

Early Signs • If the victim is unconscious, open

Etiquette is the set of conventional rules of personal behavior in polite society,

1. Uphold the rules of the facility • Read,

• Observe all posted

2. Using a piece of equipment someone else is

Ask if you can “work in between their sets” – if they say

• When “working in” allow the other person to

When using equipment while others are waiting

• Allow others to work in between your sets.

• Do not rest on the equipment; it is better to walk around to accelerate your

• Stay clear of free weight areas when in use.

• Do not exercise in walking areas – gray floor pathways

• Do not stand in front of dumbbell rack.

• Before using a wall-mounted mirror, look around to

4. Avoiding excess noise

• Keep in mind that this is a public place.

RHR = x 6 (10 seconds) RHR =