MUNTINLUPA NATIONAL HIGH SCHOOL-SENIOR HIGH SCHOOL

Safety and First Aid

First Quarter – Self Learning Module 4

ADAS Analyzes physiological indicators such as heart rate, rate of

MODULE perceived exertion and pacing associated with MVPAs to
monitor and/or adjust participation or effort
4

I. Introduction and Instruction

This Self Learning Material teaches Exercise for Fitness! The scope of this module
permits it to be used in many different learning situations. This would help in preparing
the body to be equipped in adapting into varied and diverse training and general physical
skills.

II. Essential Learning Competency

Most Essential Learning Competency: Analyzes physiological indicators such as
heart rate, rate of perceived exertion and pacing associated with MVPAs to monitor
and/or adjust participation or effort. PEH12FH-Ik-t-9
After this module you are expected to:

1. Identify the differences of heart rate, rate of perceived exertion and pace and pacing;
2. Appreciate the importance physiological indicator in dance for fitness;
3. Execute a 2 minutes Hip hop dance routine.
III. Pre-Test
Choose your answers from the box. Write your answer on the space provided before
each number.

Head spin Pacing Moon walk Wind mill

Heart rate is reserved Locking Popping

Top rock Worn Flare heart rate

Wind mill Breaking Krumping

Rate of perceived exertion

_______________1. It is the number of heart beats per minute. The resting pulse rate for an
average adult is between 60 and 80 beats per minute.
_______________2. A dance step in which you walk backward in a smooth movement,
sliding your feet along the floor.
_______________3. It is a style of acrobatic dancing originating in the mid-1970s, often
performed to rap music usually by teenage males in the streets, and characterized by
intricate footwork, pantomime, spinning headstands, tumbling, and elaborate
improvised virtuosic movements.
_______________4. Locking is a street dance style which was conceived in America in the
late 60’s by one man, Don Campbell. It also means freezing from a fast movement.
_______________5. It generally refers to foot movement performed from a standing
position, relying upon a mixture of coordination, flexibility, rhythm, and most
importantly, style. It is usually the first and foremost opening display of style, and it
serves as a warm-up for transitions into the more acrobatic maneuvers of down rock. A
term referring to the upright dancing and shuffles.

_______________6. It is an athletic move in which a person balances on their head while

rotating along the vertical axis of their body, usually without any other form of support.
_______________7. This refers to the rate of speed of doing physical activities.
_______________8. It is a move in which a dancer spins from his upper back to his chest
while twirling his legs around his body in a V-shaped.
_______________9. It is a street dance and one of the original funk styles that came
from California during the 1960s-70s. It is based on the technique of quickly
contracting and relaxing muscles to cause a jerk in the dancer's body, referred to as
a pop or a hit.
_______________10. HRR stands for
_______________11. A basic move in which a dance lies on the ground and forms a
rippling motion through his body.
_______________12. A style of dance combining convulsive arm movements with
energetic movements adapted from various urban dance forms and is also
called clowning .
_______________13. it is a a quick contraction and relaxation of muscles to produce
jerking of various joints.
_______________14. It is an acrobatic move in which the performer alternates balancing
the torso between either arm while swinging the legs beneath in continuous circles.
_______________15. It is a scale used to measure the intensity of your exercise. is a way
of measuring physical activity intensity level. It is frequently used quantitative measure
of perceived exertion during physical activity.

IV. learning Activities

Identify the different forms of dance by filling in the missing letters below
1. B _ _ A _ I _ G
2. _ O _ _ I N G
3. L O _ _ I _ G
4. _ R U _ P _ _ G
5. S T _ _ E T J__Z

Discussion:
Hip-hop is more than music. Hip-hop has crossed cultural boundaries that other
music genres never crossed. Hip-hop is not only the music you listen to, but the way
you walk, talk, dress, and act. Hip-hop is a state of mind. An entire generation,
thirty years strong. We are the hip-hop generations. Rap is what we do. Hip-hop is
how we live – KRS one, rapper and architect of hip-hop.

Old School Street Dance Style Breaking

- Also known as break dancing. It is an unstructured and highly improvisational
style that incorporates gymnastics and acrobatic movements. It was popularized in
the early 70s. In break dancing, the dancers execute several explosives, acrobatic
movements with breaks or freezes in between acts.
Below is a list of power moves used in break dancing.

Power Moves Description

The It is a move in which the dancer’s spins from hid upper back to
Windmill his chest while twirling his legs around hid body in a V-shape.
There are many variations to this move such as nutcrackers and
handcuffs
Head-spin The dancers spin on his head, often while wearing a stocking cap
or handkerchief. When the dancer uses his hands to aid in
speeding up the spin it is called “Tapping”
Flare This is an incredibly difficult move borrowed from gymnastics and
resembles the use of pommel horse, but it is performed without
one.
Jackhammer It is a move performed on the ground having the dancer balancing
on one hand and laying hid body on the elbow of the same arm.
Top rock This is a simple dance done standing up to initiate break dancing.
Its style is obvious to anyone watching because it is incredibly
unorthodox looking.
Up rock This is doing a top rock with someone else, sort of like a fight but
without contact and very rhythmic. Up rocking is often confused
with top rock, but the two are completely different dances.
6- step It resembles walking in the circle on the ground. Only one hand
is touching the ground at a time. The 6-step is the building block
for the rest of the dance and is heavily “teched” or modified to
allow for variation and style.
Moonwalk A move where a dancer slides backward while their legs appear
to be walking forward
Worm A move in which a dancer lies on the ground and forms a rippling
motion through his body. This can be done on one of two ways,
either forward or backward, either shifting your weight from the
upper body to the lower body (backwards) or vice-versa for
forwards.

1. Popping - a quick contraction and relaxation of muscles to produce jerking of

various joints.

2. Locking - created by Don Campbell in Los Angeles, California in 1969. It was

originally called Campbell locking. It relies on fast, distinct arm and hand movements
combine with relaxed hips and legs wherein the lock is the basic moved used.

The New School Dance Style

1. Krumping - Characterized by unrestrained, rapid-fire, and highly energetic
moves of the limbs and torso.
 2. House - Dance style that emphasizes fast, complex footsteps with fluid
movements of the torso.

3. Street Jazz- Combination of hip-hop dance style and jazz dance movements.
When you engage in physical activities such as dancing for health and fitness
improvements, you need to monitor your effort through physiological indicators.
Physiological indicators are those signs that are physiologic in nature or have to do
with bodily processes. These include heart rate, rate of perceived exertion and pacing
associated with (MVPAs) moderate to vigorous physical activity.

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 demand you
place in your body. The more demanding your physical activity means that the rate
is faster. The heart rate provides a good indicator of the relative challenge experienced
during physical activity.

Rate of Perceived Exertion (RPE) This is an assessment of the intensity of

exercise based on how you feel. It is basically a subjective assessment of effort which
ranged from 6 (very, very light) to 20 (very, very hard) with 1 point increment in
between. If you engaged in physical activity, you rate your effort level based on how
light or how hard you perceived it. A rating of 6 means that your effort level is “very,
very light “while a rating of 18 means that your effort is more or less “very , very
hard.” Think of each rating in the RPE as a reflection of your heart rate during the
physical activity.

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.

V. Self-Evaluation
Activity 1. Hip-hop Exploration!
Directions: Explore on a variety of movements with different intensity to the beat of
some music ( for example, marching, swinging the hips, bending and straightening the
arms, lifting and dropping the shoulders, a bouncing movements of the knees and
feet). After 6 minutes performing calculate your heart rate during moderate intensity
and vigorous intensity level and explain your feelings after performing.
Note: ● 3 minutes moderate ● 3 minutes vigorous
Activity 2
Direction: True or False!
____1. Hip-hop started 30 years ago.
____2. Hip-hop has its origin in Puerto Rico.
____3. In Break Dance you are not allowed whatever you want.
____4. Hip-hop culture in the Philippines emerged in 1970s.
____5. Rap singing (according to the text!) is very difficult and not everyone can sing it.

VI. Post-Test
Direction: Encircle the answer from the meaning listed below the puzzle.

1. What new school dance style emphasizes fast, complex footsteps with fluid
movements of the torso?
A. Street jazz C. Krumping
B. Up-rock D. House
2. The word Hip-hop was apparently invented by a New York rapper, Africa Bambaataa
who was dubbed as the Grand Father of hip-hop.
A. Don Campbell C. Kevin Donovan
B. Jungee Marcelo D. Defrantz
3. A basic move in which a dance lies on the ground and forms a rippling motion through
his body.
A. Worm C. Up rock
B. 6-step D. Top rock
4. A new school dance style that is characterized by unrestrained, rapid fire, and highly
energetic moves of the limbs and torso.
A. Locking C. Street jazz
B. House D. Krumping
5. Which of the following power move is NOT used in break dancing.
A. Flare C. Moonwalk
B. Head spin D. Windmill
6. Created by Sam Solomon in Fresno, California. Consists of quickly contracting and
relaying of muscles, causing a jerk.
A. Locking C. Breaking
B. Popping D. Boogaloo
7. It is a move performed in the ground with the dancer balancing on one hand and
laying his body on the elbow of the same arm then bounces up and down.
A. Moonwalk C. Jackhammer
B. Headspin D. Top-rock .
8. One of the pioneers of street dance in the Philippines.
A. Kevin Donovan C. Jungee Marcelo
B. Michael Dimalanta D. Joe Defrantz.
9. The elements of street dance which is controlled with firmness and strength for
explosive and sudden movements.
A. Agility and coordination C. Bounce or recoil
B. Tightening of the body D. Fun
10. This is the number of times a person’s heart beats per minute and this provides
good Indicator of the relative challenge experienced during physical activity.
A. Cardiovascular rate C. Pulse rate
B. Heart rate D. Both B and C
11. A power move use in break dancing which resembles walking in a circle on the
ground. Only one hand is touching the ground at a time.
A. Flare C. Moonwalk
B. Jackhammer D. 6- step
12. This is an incredibly difficult move borrowed from gymnastics and resembles the
use of pommel horse, but it is performed without one.
A. Worm C. 6- step
B. Flare D. Head-spin
13. This refers to the rate of speed of doing physical activities.
A. Frequency C. Pacing
B. Exertion D. Progression
14. It is a move in which a dancer spins from his upper back to his chest while twirling
his legs around his body in a V-shaped.
A. Moonwalk C. Flare
B. Windmill D. Worm
15. This is an assessment of intensity of exercise based on how you feel.
A. Rate of perceived exercise C. Rate of perceived exertion
B. Rate of intensity exercise D. Rate of perceived intensity