Republic of the Philippines

Department of Education
RegionVI-Western Visayas
CAPIZ NATIONAL HIGH SCHOOL
Fuentes Drive Roxas city

HOPE -3

GRADE 12
Most Essential Learning Competencies:
Explains how to optimize the energy systems for safe and improved
performance
Explains the role of physical activity in managing one’s stress
Sets FITT goals based on training principles to achieve and/or
maintain HRF.
Self-Assesses Health-Related Fitness (HRF) status, barriers to physical
activity assessment participation and one’s diet.

DANCING RELIEVES STRESS

Quarter 2: Module 1
HOW TO USE THIS MODULE

Before starting the module, I want you to set aside other tasks that will disturb
you while enjoying the lessons. Read the simple instructions below to successfully
enjoy the objectives of this kt. I Have fun!
Follow carefully all the contents and instructions indicated in every
page of this module.
Write on your notebook the concepts about the lessons. Writing
enhances learning, that is important to develop and keep in
mind.
Perform all the provided activities in the module.
Let your facilitator/ guardian assess your answers using the answer key
card.
Analyze conceptually the post-test and apply what you have learned.
Enjoy studying!

PARTS OF THE MODULE

Expectations – These are what you will be able to know after completing the
lessons in the module.
Pre-test – This will measure your prior knowledge and the concepts to be
mastered throughout the lesson.
Looking Back to your Lesson – This section will measure what learnings
and skills did you understand from the previous lesson.
Brief Introduction – This section will give you an overview of the lesson.
Activities – This is a set of activities you will perform with a partner.
Remember – This section summarizes the concepts and applications of the
lessons.
Check your Understanding – It will verify how you learned from the
lesson.
Post-test – This will measure how much you have learned from the entire
module.

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PRE-TEST

Choose the letter of the best answer. Write the chosen letter on a separate sheet of paper.
1. It plays a vital role for self-expression and has been part of rituals and
religious gatherings.
A. Aerobic activity C. Fitness
B. Dance D. Zumba
Answer: B

2. The following statements defines dancing as stress management except one:

A. Dance can be used in many ways and one function is to relieve stress.
B. Through dancing, we lead to an unhealthy lifestyle.
C. To avoid chronic illness or disease, we opted to seek activities to have a
healthy living.
D. In dancing, it avoids stress and can make our life easy and much more
fun.
Answer: B

3. The following are the causes and effects of stress except one.
A. Anxiety C. Joy
B. Panic D. Misery
Answer: C

4. Dancing is enjoyable because ?

A. It has physical and mental benefits.
B. Helps you connect to who you really are.
C. It plays a vital role for self-expression.
D. All of the above
Answer: D

5. __ are chemicals within the brain that helps communicate

messages throughout the body.
A. Endorphin C. Norepinephrine
B. Dopamine D. Neurotransmitters
Answer: A

6. are the body’s natural pain killers to reduce stress and

improve the mind’s perception of the world.
A. Endorphin C. Norepinephrine
B. Dopamine D. Neurotransmitter
Answer: B

7. The following are the physical benefits of dancing except one:

A. Improved condition of heart and lungs.
B. Increased muscular strength and endurance.
C. Improved physical confidence.
D. Improved general and psychological well-being.
Answer: D

8. Which of the following are the mental benefits of dancing?

A. Improved muscle tone and strength.
B. Greater self-confidence, and self-esteem.
C. Improved condition of your heart and lungs.
D. Stronger bones.
Answer: B
9. How dancing can improve your life and health?
A. Dancing will decrease your chances of developing heart disease.
B. Dancing improves positive feelings, behavior and communication.
C. Keeping you physically strong, isn’t the only benefit dancing provides, but it
can also provide social and emotional health.
D. All of the above.
Answer: D

10. Why is dancing well for the brain?

A. Dancing increases depression symptoms
B. Dancing supports motor emotional and intellectual brain functions.
C. Dancing never stimulates nerve growth factor.
D. Dancing declines memory.
Answer: B

Great, you finished answering the

questions. You may request your facilitator to check

your work. Congratulations and keep on learning!

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HOPE-3

LESSON 2: DANCING RELIEVES STRESS

EXPECTATIONS
This module will help you to:
Know how dancing can relieve stress
Identify the different ways of relieving stress through dancing
Discuss the importance of dancing in relieving stress
Perform a dance to relieve stress

LOOKING BACK TO YOUR LESSON

The energy system of our body works in different ways in which it generates fuel and
uses it as an energy to perform a certain task. We all know that in able for our body to work,
all we must do is to eat. The food that we eat gives as the energy to do work and to
accomplish something. These food serves as the fuel of our body. A certain energy system of
our body becomes predominant depending on the intensity, duration, and type of exercises
we perform.

Energy systems in our body includes the ATP-CP System, Glycolysis, and Oxidative.
In the previous grade level, these energy systems were discussed in the

BRIEF INTRODUCTION

Stress is sometimes or most of the time is inevitable. We tend to ignore the stress that
we feel but it went to cause much more stress. We live in a world with a busy life. That’s why
we encounter so much of stress in a day to day of living. It is important to know on how to
cope up with this stress in a most managing way. We can do a lot of things to relieve stress,
and one of which is through dance. Dance can be a form of stress management.

We have different ways on how to relieve stress. Activities in relieving one’s stress
may vary on how we look at stress. Managing one’s stress can be done through dancing.
Dancing is a great way of releasing our tensions in our body that leads also in relieving stress.

Dancing as Stress Management

Dance can be used in so many ways. One of the functions of a dance is to relieve
stress. In able for us to avoid chronic illness or diseases, we opted to seek

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Activities that may help us to have a healthy living. Avoiding stress can make our life easy
and much more fun. Through dancing we lead to a healthy lifestyle.

Dance is purposeful. It plays a vital role for self-expression and has been part of rituals and
religious gatherings. It is also part of our culture and traditions throughout the years. It was
passed in to one generation into another generation. Its functions become so wide that it can
even help in our daily life.

How far can dance go in terms of relieving stress? Dance is a form of exercise. It provides
proper body coordination, mobility and reduces tension in the body. It calms our mind and
releases toxins in our body.

3 Ways Dancing Relieves Stress

There is a reason why Kevin Bacon slides, jumps and chasse’s across an empty
warehouse. To relieve his teenage drama and stress! All of his classmates, getting the chance
to dance for the first time at their prom, looked more like freed prisoners than teenagers
filled with angst.

Why? They were relieving their stress through dancing!

What is it about dancing that makes us all feel so free and relieved of our everyday
stresses?

1. WHEN THE BODY FEELS GOOD, THE MIND DOES, TOO!

The scientific reason for why dance has the ability to act as 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.
Neurotransmitters are chemicals within the brain that help communicate messages
throughout the body. Endorphins are the body’s natural painkiller to reduce stress and
improve the mind’s perception of the world. Thus, after a good workout the endorphins
cause the body to feel calm and optimistic. The endorphins also aid in improving the
quality of sleep, so that a few sleepless nights due to stress can be avoided after dancing!

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2. DANCE OFFERS A CREATIVE OUTLET FOR PEOPLE TO
EXPRESS THEIR PERSONALITIES IN A SAFE
ENVIRONMENT

Your work environment isn’t always to best place to express who you really are. More
often than not, you need to be a more buttoned up version of yourself and hide much of
your inner self. Dancing offers an outlet for people to express who they are––through
music, movement or even costumes! Dancing helps you connect to who you really are.
Leave that suit or pencil skirt at the office and trade it in for sparkles and spandex!

3. DANCING IMPROVES YOUR PHYSICAL HEALTH

From weight loss, to increased flexibility, stronger bones and building muscle tone,
dancing is a total body workout.

Dancing can be a way to stay fit for people of all ages, shapes and sizes. It has a wide
range of physical and mental benefits including:

1. Improved condition of your heart and lungs

2. Increased muscular strength, endurance and motor fitness
3. Increased aerobic fitness
4. Improved muscle tone and strength
5. Weight management
6. Stronger bones and reduced risk of osteoporosis
7. Better coordination, agility and flexibility
8. Improved balance and spatial awareness
9. Increased physical confidence
10. Improved mental functioning
11. Improved general and psychological well being
12. Greater self-confidence and self-esteem
13. Better social skills.

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 And nothing makes you feel less stressed than when you know you’re doing
great things for your physical and mental health.

It’s well know today that stress is a silent killer and causes things from
inflammation in the heart to psychological distress. But you can avoid these terrible
effects by taking simple measures like, well, dancing! So, take a lesson from the
Footloose gang and when in doubt, dance it out!

ACTIVITIES

Activity 1.

1. Watch and follow the dance routine in this link:

https://www.youtube.com/watch?v=5a9JBk7Q_ko

2. Answer the following:

• a. How do you feel after dancing for 3-5 minutes?
- I feel nervous and very conscious it gives me happiness and emotion its
fun at the same time I feel tired quickly because I released some energy
that’s why I need to rest too and be calm.It shows that dancing along to
music even for five minutes can boost happiness and improve creative-
thinking patterns.” Dancing also improves spatial awareness, as well as
raising the heart rate and causing a release of feel-good endorphins into
the bloodstream. One more benefit is that it helps reduce levels of
cortisol – a stress hormone.. That’s another reason why it makes you
feel happy and more relaxe
• b. Did the dance routine you have followed made you feel better? Why or Why
not?
- Yes, because it improved the condition of your heart and lungs.
Increased muscular strength, endurance and motor fitness,
increased aerobic fitness. improved muscle tone and strength

Activity 2.
1. What is the importance of dancing when it comes to relieving stress?
- It gives self-satisfaction and pleasure. Everyone knows that dancing with a
song is the best way to forget how much stress and anxiety we have. It helps us
to forget the bad things that happen and teaches us to enjoy our lives as much
as possible. Regular dancing sessions can also enhance your moods and
 sharpen your mental focus. When you participate in a dance class or go
dancing socially among friends after a strenuous workday or long afternoon of
academic classes, you will feel happier as you experience uplifted moods.
Lastly Like any other physical activity, dance releases neurotransmitter
endorphins (also called pleasure hormones), which are used to reduce stress
and make our body feel calm, happy and upbeat.

Watch the video thru the link below; study it, and do a demo dance.

https://www.youtube.com/watch?v=ZWk19OVon2k

1.1 How do you feel after doing an exercise dance?

- Good tired because I know I did something good for my body and sometimes
energized (usually after a dance class). I feel so good about accomplishing
something it makes me feel good. Now my physical body doesn’t always agree,
but the feeling on the inside always wins!. I feel energized and invigorated. Yet
at the same time I have a sense of calm and light fatigue I guess it depends on
the day, type, and the intensity of the exercise. I can always depend on being
thirsty

1.2 Is it really possible to incorporate any kind of dance into exercise dance?
- Yes, just work out the steps to burn calories and to work your muscles

1.3 Aside from HipHop, what other form of dance can be incorporated in a dance
exercise?
- Yes, FlexN, also spelled as Flexing, is a style of street dance from
Brooklyn, New York that is characterized by rhythmic contortionist
movement combined with waving, floor moves, and gliding

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 REMEMBER

3 Ways Dancing Relieves Stress

1. WHEN THE BODY FEELS GOOD, THE MIND DOES, TOO!

 The scientific reason for why dance has the ability to act as 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. Neurotransmitters are chemicals within the brain that
help communicate messages throughout the body.
 Endorphins are the body’s natural painkiller to reduce stress and improve the
mind’s perception of the world.

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,
movement or even costumes!
 Dancing helps you connect to who you really are. Leave that suit or pencil skirt at
the office and trade it in for sparkles and spandex!

3. DANCING IMPROVES YOUR PHYSICAL HEALTH

 From weight loss, to increased flexibility, stronger bones and building

muscle tone, dancing is a total body workout.
 Dancing can be a way to stay fit for people of all ages, shapes and sizes. It has a
wide range of physical and mental benefits including:

CHECKING YOUR UNDERSTANDING

1. Do you like dancing?
2. Is dancing enjoyable?
3. Do you find dancing tiring?
4. Does dancing help you feel good?
5. Are you into Dance Craze?

 Watch and study the video thru the below-mentioned link and do your own demo
interpretation. https://www.youtube.com/watch?v=VsuiNSrhYG4
 Dancing can be a way to stay fit for people of all ages, shapes and sizes. It has a
wide range of physical and mental benefits. List down all the benefits that you can
get from dancing.

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 REFLECTIVE LEARNING SHEET
Name: Grade & Section:
Let’s Think and Act!
REFLECTIVE LEARNING SHEET NO.1
Directions. Answer the following questions. Have fun and enjoy! Ten points (each).

1. What are the reasons why most of the people don’t have time for physical
activities such as exercise and dancing?

It is really difficult for people like me to spend time with

physical activities like exercise, mainly due to lack of time
management. As I got older, more 8 things became more
complicated, my work became more busy, and I needed more
time. Instead of taking a break, you can then spend time with
your family, do household chores, serve and take care of your
family. The larger size of the family requires more time. Not
everyone enjoys going outside to exercise when it’s cold and
rainy. But there’s plenty to do inside, whether you belong to a
gym or not. You feel selfconscious and intimidated. Maybe you
are unfamiliar with the equipment, worried you won’t be able to
keep up in an exercise class, or you’re put off by the fitness
levels of gym-goers. You’re tired and lack energy

2. At this time of pandemic, how can dancing help to relive stress?

.
Dance as an exercise is in itself necessary as workouts help
oil the body and the mind. It is not just a physical thing. The
mind is free when the body is in motion. And that's what is
needed in such trying times when stress levels due to the
Covid situation have hit the roof. And one may not need to
work out all the time, but just dance so that they feel good
and enjoy the movement. Dance could give a person the
much-needed freedom even under lockdown. Those who
dance, lose a sense of time as they're so engrossed in the
activity and movement. Nothing stirs them as they are living
in the present moment and they lose themselves to just
‘being’ rather than worrying about the uncertainties that come
with the pandemic. Dance also brings people together, even
during social-isolation. Being in a group class can sometimes
make a person feel as if they are dancing with others as they
get lost in movement and the music. Watching others move
to the same beat as oneself can bring a feeling of
togetherness despite the physical distance. Dance truly
unites people.
POST TEST

Choose the letter of the best answer. Write the chosen letter on a separate sheet of paper.
1. It plays a vital role for self-expression and has been part of rituals and
religious gatherings.
A. Aerobic activity C. Fitness
B. Dance D. Zumba
Answer: B

2. The following statements defines dancing as stress management except one:

A. Dance can be used in many ways and one function is to relieve stress.
B. Through dancing, we lead to an unhealthy lifestyle.
C. To avoid chronic illness or disease, we opted to seek activities to have a
healthy living.
D. In dancing, it avoids stress and can make our life easy and much more
fun.
Answer: B

3. The following are the causes and effects of stress except one.
A. Anxiety C. Joy
B. Panic D. Misery
Answer: C

4. Dancing is enjoyable because ?

A. It has physical and mental benefits.
B. Helps you connect to who you really are.
C. It plays a vital role for self-expression.
D. All of the above
Answer: D

5. __ are chemicals within the brain that helps communicate

messages throughout the body.
A. Endorphin C. Norepinephrine
B. Dopamine D. Neurotransmitters
Answer: A

6. are the body’s natural pain killers to reduce stress and

improve the mind’s perception of the world.
A. Endorphin C. Norepinephrine
B. Dopamine D. Neurotransmitters
Answer: B
7. The following are the physical benefits of dancing except one:
A. Improved condition of heart and lungs.
B. Increased muscular strength and endurance.
C. Improved physical confidence.
D. Improved general and psychological well-being.
Answer: D

8. Which of the following are the mental benefits of dancing?

A. Improved muscle tone and strength.
B. Greater self-confidence, and self-esteem.
 C. Improved condition of your heart and lungs.
D. Stronger bones.
Answer:B

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9. How dancing can improve your life and health?
A. Dancing will decrease your chances of developing heart disease.
B. Dancing improves positive feelings, behavior and communication.
C. Keeping you physically strong, isn’t the only benefit dancing provides, but it
can also provide social and emotional health.
D. All of the above.
Answer: D
10. Why is dancing well for the brain?
A. Dancing increases depression symptoms
B. Dancing supports motor emotional and intellectual brain functions.
C. Dancing never stimulates nerve growth factor.
D. Dancing declines memory.
Answer: B

Great, you finished answering the

questions. You may request your facilitator to check

your work. Congratulations and keep on learning!

10
References
https://www.arthurmurraydancenow.com/blog/3-ways-dancing-relieves-stress

(Arthur Murray)

https://www.youtube.com/watch?v=ZWk19OVon2k

(Youtube channel by Popsugar Fitness)

https://www.youtube.com/watch?v=5a9JBk7Q_ko https://www.youtube.com/watch?

v=VsuiNSrhYG4

Acknowledgment
DEVELOPMENT TEAM OF THE MODULE
Management Team:
Malcolm S. Garma, Regional Director
Genia V. Santos, CLMD Chief
Dennis M. Mendoza, Regional EPS In Charge of LRMS
Maria Magdalena M. Lim, CESO V, Schools Division
Superintendent
Aida H. Rondilla, CID Chief
Lucky S. Carpio, EPS In Charge of LRMS

HOPE-3
Writers: Paulo James A. Santos T-III, Rio Vesta S. Acuzar T-
III, Christy U. Purisima T-III, Teresita C. Montes T-III,
Angelo G. Parohinog MT-II, Edgar D. Francisco MT-II
Editors: Conrado S. Contreras Jr., HT-VI
Reviewer: Luis M. Anchilo, PSDS & Supervisor-in-Charge
(MAPEH)
Layout Artist:

SHS HOPE -3
Copyright 2020
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