Name: Grade & Section: Grade XII – HUMSS (B) Confucius

Subject: Physical Education 3 Teacher: Score:

Lesson: Quarter 2 Week 3 - 5 LAS 1

Activity Title: Physical Activities
Learning Target(s): 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
Reference(s):
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Background Information for Learners
“Most dancers or performers just run out of the theatre after their performance is over. They remove
their makeup, take off their costumes and off they go. It’s so important to take 5 or 10 minutes after a show to
stretch before going home and, if they can’t, then once they get home.”
What to stretch
Though dancing is a full-body workout, some muscles are used more than others and therefore, need
more attention after.
Stretching your feet and legs seems like a no-brainer, but there are other muscles at work that are not
as obvious.
Your hip flexors, for example, allow you to lift your knees and bend your waist.
They also play a key role in keeping your hips and lower back strong, flexible, and aligned. Your
quadriceps move your knees and help rotate your hips.
They are involved and engaged in almost all leg movements.
The piriformis muscle is located behind your gluteus maximus and assists with rotating your hips and
turning out your feet.
Stretch these often-neglected parts of your body to dance better, stay injury-free and hydrated.
How to stretch?
Hip Flexor/Quad
Kneel in a deep lunge with your back leg on the floor.
Flatten your back until you feel the stretch in the front of your hip.
Make sure you tuck your pelvis in to ensure your back is flat;
sinking into your back too much is too much extension. Hold for 20 to 30
seconds and repeat on the opposite side.
Calves/Heels/Feet

Stand with your right foot behind you and left foot in
front. Keep your heels on the floor and your feet parallel. Bend
your front leg while keeping your back leg straight.
Put both hands on a wall and lean forward, keeping
your arms straight, until you feel the stretch in your calf. Hold
for 30 seconds and repeat on the opposite side.

Piriformis
Stand holding onto a chair with your right hand and grasping
your left foot with your left hand.
Maintain a flat back and pull your heel toward your butt,
keeping your knee close to your opposite leg.
Make sure you tuck your pelvis and be careful not to hike your
hip up. Hold for 30 seconds and repeat on the opposite side.

Standing Calf Stretch

Lay on your back with your knees bent and place your right
ankle on the opposite knee.
Grasp your unelevated thigh behind the knee and pull
gently toward your chest until you feel the stretch in your butt.
Hold without bouncing for 30 seconds and repeat on the opposite
side.
 Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to
maintain a range of motion in the joints. Without it, the muscles shorten and become tight.
Then, when you call on the muscles for activity, they are weak and unable to extend all the
way.

Activity 1: Different Kinds of Dance Exercise

Table 1. List of dance Exercise

Dance Exercise What to Stretch

1. Aerobic

2.

First and foremost, dance fitness stands out from technical or traditional dance in
that technique and intricate choreography are not the focus.