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PHYSICAL EDUCATION
Quarter 3 – Module 1:
Active Recreation
(Street & Hip-hop Dances)
MAPEH – Grade 10
Alternative Delivery Mode
Quarter 3 – Module 1: Active Recreation (Street and Hip-hop Dances)
First Edition, 2020

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.

Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand names,
trademarks, etc.) included in this module are owned by their respective copyright holders.
Every effort has been exerted to locate and seek permission to use these materials from
their respective copyright owners. The publisher and authors do not represent nor claim
ownership over them.

Published by the Department of Education

Secretary: Leonor Magtolis Briones
Undersecretary: Diosdado M. San Antonio
Development Team of the Module

Author/s: Jeniffer L. Basadre, Enrico M. Enriquez, Sherylove O. Estillore,

Gazel G. Reyes, Mary Grace A. Aflegido
Content Editor: Ronel E. Alemania
Language Editor: Amor B. Malayang
Illustrators: Miriam Gay M. Lagahit, Krizza E. Dalogdog,
Reviewers: Ernesto D. Reciña, PhD
Susan M. Saa
Management Team:

Chairperson: Arturo B. Bayocot, PhD, CESO III

Regional Director
Co-Chairpersons: Victor G. De Gracia Jr., PhD, CESO V
Asst. Regional Director
Randolph B. Tortola, PhD, CESO IV
Schools Division Superintendent
Shambaeh A. Usman, PhD
Assistant Schools Division Superintendent
Mala Epra B. Magnaong, Chief ES, CLMD
Neil A. Improgo, EPS-LRMS
Bienvenido U. Tagolimot, Jr., EPS-ADM

Members: Elbert R. Francisco, PhD, Chief ES, CID

Ernesto D. Reciña, Jr., EPS in MAPEH
Rejynne Mary L. Ruiz, PhD, LRMDS Manager
Daryl T. Macario
Jeny B. Timbal, PDO II
Shella O. Bolasco, Division Librarian II

Printed in the Philippines by: Department of Education – Division of Bukidnon

Department of Education – Region 10
Office Address: Fortich, St., Sumpong, Malaybalay City, Bukidnon
Telefax: (088) 813-3634
E-mail Address: bukidnon@depedgov.ph
Website: depedbukidnon.net.ph
Directions: Please read the statement below and re-arrange the scrambled letters to
form the correct word/s. Copy and answer on your activity notebook.

1. Any body movement that leads to developing muscles and requires more energy
expenditure rather than resting. Here are a few examples: swimming, playing games,
yoga, and even gardening.
LACSIPHY ACVIITYT

2. It can make your heart beat faster than the usual and makes your lungs and heart
work better and stronger.
ROAEBIC TYACTIVI

3. It improves power, strength, and endurance of the muscles. Examples are doing
push-up, sit-up, weight lifting and training, and climbing.

USMCLE STRENGTHENING

4. Walking, jumping rope, running, and weight training are examples of this
activity with your feet, legs, or arms to support your body weight.

ENOB STRENGTHENING

5. This helps improve your flexibility and your ability to fully move your joints.
Side stretch, toe touch, and doing yoga exercises are best examples of it.
CHINGTRETS

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Directions: Read more about physical activities in order to become competent and
ready for the next activity

LET'S TALK ABOUT YOUR PHYSICAL ACTIVITIES

In this phase, you will discover if you are physically active or inactive based
on the Filipino Pyramid Activity Guide.

Directions: Pease answer the Physical Activity Assessment (PAA)

honestly using your pen and activity notebook. Kindly put a check (/) on how often
you do the following activities.

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Physical

Minimal Often Regular Habitual Never

(A few (2-3 times a (3-5 times a (Daily for at
Activities times a week at least week at least least 30-45
month) 30-45 30-45 minutes minutes
minutes or longer) or longer)
or longer)
Sit/lie around
Watch Television
Sit and do needle work
Indulge in computer
games and surfing
Exercise for strength
and flexibility
Ballroom dancing
Badminton, basketball,
Volleyball & Etc.
Running, Walking, &
Jogging
Doing household
Chores
Walking to the store,
church, or banks

Activity Assessment

Directions: The next step that you will do, is to compare your answers with the
Filipino Pyramid Activity Guide and answer the following questions in your activity
notebook:

1. What does the result of your PAA tell you?

The result of my PAA tells about
____________________________________.

2. How do you feel about the result?

I feel _________________________________________________________.

3. Do you think you are ready for your next activities?

Please Check: Yes _______ No ________

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 Source:https://www.google.com.ph/search?q=filipino+activity+guide+&tbm=isch&ved=2ahUKEwjvvZ_ZxbfqAhXlI6YKHZvm
DdkQ2cCegQIABAA&oq=filipino+activity+guide+&gs_lcp=CgNpbWcQAzIECCMQJzIGCAAQCBAeMgYIABAIEB4yBggAEAgQHl
CeX1ieX2DqZmgAcAB4AIABnQOIAZ0DkgEDNC0xmAEAoAEBqgELZ3dzLXdpei1pbWc&sclient=img&ei=s4cCX6-YM-
XHmAWbzbfIDQ&bih=625&biw=1366#imgrc=hdepHI68kRIyZM

The FILIPINO PYRAMID ACTIVITY GUIDE is used to serve as a guide that

should help everyone select activity that best fits his lifestyle and health needs.
Doing 30 minutes of the different physical activities a day is healthy and rewarding.
Don’t waste your time, manage it, and start your own exercise program.

“WWH”
Directions: Please write one (1) sentence answer in every question. Copy the table
and write your answer inside the box in your activity notebook.

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 “BE A SONG COMPOSER”
Directions: Compose a 5- line song using the tune of your favorite music. Use the
guide questions below in creating the lyrics of your song. Write your
composition in your activity notebook. Please be guided with the rubrics
in the next page.

1. Do you consider yourself as an active or inactive person based on the Filipino

Pyramid Activity Guide? Why?
2. Which of the activities in the Filipino Pyramid Activity Guide will you choose as
your hobby?

Multiple Choice:
Directions: Select the letter of the best answer and write it in your activity notebook.

1. Running, walking, jumping rope, and lifting weights are examples of,
A. Bone-strengthening activities C. Walking the dog, and yoga
B. Flexibility D. Muscle-strengthening activity

2. Which group is not a form of physical activity?

A. Gardening and dancing
B. Soccer and basketball
C. Walking the dog, and yoga
D. None, they are all forms of physical activities

3. It is recommended for them to do at least 75 minutes of vigorous-intensity physical

activity throughout the week
A. 18 years old B. 64 years old C. 65 years old D. Below 18 years old

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4. If you have not exercised for a while, what is best for you?
A. Go and exercise immediately
B. Get advice from a medical doctor
C. Start slowly and build up to higher intensity activities
D. Start from high-intensity routine

5. The following are three main types of physical activity, which one is NOT?
A. Aerobic exercise
B. Muscle-strengthening
C. Flexibility exercise
D. Bone-Strengthening

6. Children who are 5-17-year-old must avoid doing one,

A. Do at least 60 minutes of moderate to vigorous daily physical activity
B. Additional physical activities greater than 60-minutes daily
C. Bone and muscle-strengthening activities for at least 3 times per week
D.150 minutes of moderate physical activity in a week

7. When you are active, you will burn?

A. Energy B. Muscle tissue C. Oxygen D. Toxins

8. Aerobic activity is also called

A. Flexibility activity C. Agility activity
B. Endurance activity D. Speed activity

9. It helps improve your flexibility and your ability to fully move your joints.
A. Stretching B. Running C. Toe touch D. Both A and B

10. It improves the strength, power, and endurance of your muscles

A. Muscle-strengthening C. Bone strengthening
B. Aerobic activities D. Stretching activity

11. How much physical activity should you be doing per week?
A. 60-minutes daily
B. 20 minutes on 3 days each week
C. At least 30 minutes of physical activities on most days
D. 150 minutes once a week

12. Which activity is of vigorous activity?

A. Ballroom dancing C. Running in full speed
B. Walking D. Pushing

13. Which benefit is true about a regular aerobic activity?

A. Lungs and heart are able to work better and stronger
B. Gives a good feeling of relaxation
C. It strengthens bones and muscles
D. It makes you more flexible and socially active

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14. Which of the following statements is correct?
A. You need to enroll in a gym to be physically fit
B. You must hire a fitness trainer
C. You do not need a lot of money to be fit
D. Being fit is expensive

15. Doing push-up, sit and reach, weights, and climbing stairs are examples of,
A. Aerobic activity C. Endurance activity
B. Flexibility D. Muscle-strengthening activity

“Be a MOTIVATOR”
Directions:

1. Create a motivational physical activity slogan or your motto about fitness

which will serve as motivation to your classmates, friends, neighbors, and
family members. Make it simple but inspirational. You are free to make your
own design.
2. You may also copy the sample provided on the next page.
3. Write a short discussion of your slogan, put it inside the box below.
4. Your output will be graded based on the following:
a. 50% on the impact of your slogan
b. 50% on the message of your slogan
5. Do these in your activity notebook.

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 The term exercise if often related to physical activity. When you do
movements, which are structured and programmed to improve and enhance fitness
that is exercise. In this part, you are guided to move in order to regularly do your
program as it is scientifically studied on its affectivity in boosting our endurance.
Thus, helping and making us all living a healthy and happy life.

Directions: Please fill in the box with the word that best discuss about exercise. Copy
the box below and you can add more boxes if you have more words on
your activity notebook

Exercise plays a big part in the life of people. It has so many benefits that we
can enjoy. Some people tend to forget about being physically active due to some
important works. They missed thinking about how life would be gone wrong without
engaging in physical activities. Now, the questions are, do you about exercise? What
are the different types of exercises? Are they important?

EXERCISE- is a body movement performed because of several reasons. It

helps to improve the strength and overall well-being of a person. It is recommended
that the amount of exercise will depend on the goal, person’s age, and type of
exercise.

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 TYPES OF EXERCISE

AEROBIC
Aerobic exercise is also known as endurance activities. This could improve
the condition of the circulatory system, lungs, and heart. The activities include
dancing, climbing stairs, swimming, walking, and playing games.

STRENGTH
Strong and developed muscles can make your work easier every day. It
keeps your balance and prevent you from a fall-related injury. Weight lifting, pull-up,
and using resistance band are activities to develop muscular strength. It is the ability
of the muscles to exert maximum force in a single contraction.

SPEED
This also includes strength training for speed that requires power and good
strength. Speed is about quickness or the ability to move fast. Running, grapevines,
and back kicks are good exercises to develop speed. 40-meter sprint is one of our
activities to measure speed.

BALANCE
There are a lot of lower body exercises that could help improve balance. This
includes standing on one foot and then the other, and heel to toe walk. Balance is
the ability of the body to remain stable including your core and your legs. Gymnastics
is one of the events that requires much on balancing.

FLEXIBILITY
The capacity to bend and wide reach a range of movement. The best way to
improve flexibility is through stretching activities, but always remember not to force
your body parts to be stretched because it can cause pain and injury. Toe touch, calf
stretch, and ankle stretch are some examples of flexibility exercises.

QUICK TIPS ON PROPER EXERCISE

1. Know your program
2. Always have warm-up and cool down
3. Muscle-strengthening for children and adults is done three times a week
4. Wear appropriate attire for the activity
5. Have your own water when you do your activity
6. Children and adults must avoid high-intensity exercises.

Exercise makes us feel better. Our physical condition is improved when we do

our program properly and regularly. We must follow the correct execution. We must not
ignore physical activity as it boosts the immune system and combats health conditions
and diseases. More importantly, it improves mental fitness that would lead us to good
decisions and better thinking to live a happier and healthier life.

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Directions: Kindly copy the table in your activity notebook and fill in the appropriate
column for your answers.

Directions: Answer the following questions by evaluating your checklist

on the previous page. Write your answer in your activity notebook (5
points each question)

1. What exercise do you rarely do? Why?

________________________________________________________
2. Which one is your most favorite exercise? Why?

________________________________________________________
3. What is your reason why you do exercise or why you do not exercise?
________________________________________________________

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 YOU’R EXERCISE PROGRAM”
Directions: Create your own 2-week exercise program that will suit your time,
space, and capability. The program should be done at home or in any
vacant space in your place. You can also improve this template
depending on your plan or program. Copy the template in your activity
notebook.

Name:
Grade and Section:
Goal: (What do you want to improve?)
Week 1 Time Activity
Monday
Wednesday
Saturday
Week 2
Tuesday
Thursday
Friday

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Multiple Choice:
Directions: Select the letter of the correct answer and write it in your activity
notebook.

1. The ability to produce sufficient force to carry weight in the shortest period of
time?
A. Power B. Muscular power C. Speed D. Muscular endurance

2. For children and adolescents, muscle-strengthening activities should be done at

least,
A. Everyday C. Once a week
B. Three days per week D. Trice in a month

3. Which statement is TRUE about exercise?

A. It is expensive and only rich people can sustain
B. It causes pain and leads to injury
C. The exercise program is true to all ages, sex, and races.
D. The amount of exercise depends on the goal, type, and person’s age

4. Weight lifting and resistance band are exercises to develop muscles stronger.
This is activity for
A. Strength training C. Speed training
B. Endurance training D. Power moves

5. Which one is NOT a good stretching technique?

A. A slow increase in the range of motion
B. Feel the stretch but not to the point of pain
C. Stretch high and suddenly stop the highest point
D. Exercises should be performed gradually

6. Running, walking, bicycling, and swimming are some examples of,

A. Aerobic exercises C. Stretching exercises
B. Footwork exercises D. Strength training

7. A 16-year-old young adult must avoid one,

A. Low-intensity training C. High-intensity training
B. Walking D. Jumping

8. Which activity could best develop flexibility?

A. Marching B. Hopping C. Dancing D. Toe touching

9. Flexibility is defined as the ability to do a wide range of movements, this can be

developed through,
A. Strength training C. Jumping rope
B. Stretching exercises D. Hip-hop dancing
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10. It helps improve the immune system and helps lower blood pressure as well as
develops better conditions of the lungs and heart.
A. Agility test C. Flexibility exercise
B. Balance training D. Aerobic exercise

11. Which of the following activities requires the development and progress of
balance?
A. Running B. Playing Volleyball C. Gymnastics D. Sprinting

12. Muscular strength is defined as;

A. Minimum exertion of force in one contraction
B. Maximum exertion of force in one contraction
C. Repeated maximum exertion force
D. Repeated minimum exertion of force

13. 40-meter sprint is used to measure?

A. Endurance B. Speed C. Power D. Agility

14. Which is TRUE about balance?

A. The ability to change position quickly
B. The ability of the body to remain at the center
C. The ability of the person to perform smoothly
D. The ability to make faster spins

15. Which component of total fitness describes the ability to cope with problems and
challenges and able to give good decisions?
A. Mental Fitness C. Social Fitness
B. Emotional Fitness D. Spiritual Fitness

#HASHTAG
Directions: Create your own #Hashtag about exercise and write a brief explanation
of your hashtag. This is to motivate your friends, family members,
classmates, and even community to live a healthy and active lifestyle.
Post it in your Facebook account or use your activity notebook and
submit your output to your teacher

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My Triangle!
Directions: In your activity notebook, copy the drawing below and pick the foods
inside the box and write it in the corresponding level.
In bottom part, foods that you eat always
In the middle part, foods that you eat sometimes
In the upper part, foods that you do not take in

Milk Fries Hotdog Bread Rice

Juice Softdrinks Eggplant Fish Egg
Meat Sardines Ripe Mango Okra Pizza
Hamburger Barbeque Noodles Casava Banana
Rice Dried Fish Malunggay Chips Nuts

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Diet Check
Directions: Study the nutritional needs of the Filipino teenager. Assess if you are
eating the right amount of food needed by the body.

Recall your nutritional status. Ask your teacher or adviser if you forgot
about it. What was your nutritional status? Be honest in answering the questions
below and record them in your activity notebook:

1. Are you eating the right amount of food needed by your body?
Yes _______ No _________
2. Explain the connection between food and weight.
The connection between food and weight ____________________________
_____________________________________________________________.
1. What is the importance of eating a balanced diet to lifelong learning?
The importance of eating a balanced diet to lifelong learning is __________
______________________________________________________________

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 Healthy Eating is not about staying thin and depriving oneself of the foods you
love, but it is about feeling great, having more energy, and stabilizing mood.
A healthy eating plan is a guide that helps an individual achieved the nutrients
needed by the body and maintain its ideal daily calorie. Following a healthy eating
plan reduces the risk of heart diseases and other health conditions.
A healthy eating plan:
 More vegetables, fruits, whole grains, and fat-free or low-fat dairy products
 Includes lean meats, poultry, fish, beans, eggs, and nuts
 Limits saturated and trans fats, sodium, and added sugars
 Controls portion sizes

Shaping Me
Directions: Please check the smart eating habits that makes a person healthy. Do
this in your activity notebook.
________ Eating green leafy vegetables ________ Avoid too much desserts
________Use sugar in moderation ________Maintain ideal weight
________Use salt and sodium in moderation ________Eat a variety of foods
________Minimize consumption of sweets and chips
________Avoid alcoholic beverages
________Choose low cholesterol, low fat diet

My Secret Formula
At this point, you will express your creativity in making a healthy lifestyle
formula to achieve good nutrition and attain lifelong wellness. Use the essential
words inside the box in creating your own formula. Do it in your activity notebook.

Here is an example on how you do it!

Ex: proper nutrition + healthy lifestyle = lifelong fitness and wellness
Then, justify your answer by giving a brief explanation

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 Try It!
Directions: Imagine you are the chef of your own restaurant. Make a breakfast menu
for your clients and name your own restaurant. Do this activity in your
activity notebook.

_________________________
( Restaurant’s Name )

Breakfast Menu:

After preparing the menu answer the following questions in your activity notebook:

1. Why do you prefer those food? I prefer those foods because

________________________________________________________________.

2. Are the selected foods nutritious? Why? The selected foods are nutritious
because
____________________________________________________________.

3. Do you think the menu is salable to your consumer?

Please check: Yes _______ No _______

Because, _____________________________________________________.

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Multiple Choice:
Directions: Select the letter of the correct answer and write it in your activity
notebook.
1. Why a healthy lifestyle is important to one’s life?
A. To perform daily task
B. It affects other individuals
C. To enjoy leisure time
D. It will give a positive effect on life’s longevity
2. You are obese and you want to lose weight. You consider pills and fitness
program you saw on the television. What will you do?
A.I will enroll in a fitness gym.
B. I will take the best diet pills taken by popular artist
C.I will choose the most convincing advertisement
D.I will consult a dietician and seek advice from a certified fitness trainer.
3. What are some of the problems encountered in weight management?
A. Time B. Money C. Venue D. Facilities
4. How much serving of meat does an adolescent need?
A. 6 serving B. 3 serving C. 1 serving D. 2 serving
5. Which of the following is a healthy snack choice?
A. Hamburger B. Banana Que C. Chips D. Cake
6. “I recognize that I have responsibilities in my community”, this represents that
A. Health is wealth C. Never mind the happiness, do your duty
B. No man is an Island D. Both A and C
7. What do humans need to stay alive?
A. Sweets B. Healthy Food C. Food Supplement D. Exercise
8.”You are what you eat “simply means that
A. We only eat what we desire
B. We are healthy if we eat healthy foods
C. Our nutritional status depends on the food we take in
D. When we do not control what we eat, we will become overweight
9. You were asked by your mother to go to the market and buy some food for your
lunch since she is sick and cannot cook. What will you buy?
A. Hotdog, Ham, and Coffee C. Bread, Cake, and Juice
B. Fries, Egg, and Soda D. Pinakbet, Rice, and ripe banana
10. Which is not healthy to do?
A. Eat fruits and vegetables regularly
B. Limit sugar and salt intake
C. Increase consumption of fatty foods
D. Eat food rich in fiber

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11. To stay at a healthy weight, the adolescent should choose a healthy diet
with_______________.
A. Caffeine from coffee C. High calories from sweets
B. Fats from processed foods D. Fibers from fruits and vegetables
12. How many eggs should an adolescent consume for a day?
A. 1 piece of egg C. 3 pieces of eggs
B. 2 pieces of eggs D. 4 pieces of eggs
13. What is the recommended daily serving of fruits and vegetables for a healthy
diet?
A. 5 fruits and 2 vegetables C. 3 fruits and 3 vegetables
B. 4 vegetables and 2 fruits D. 1 fruit and 1 vegetable
14. What is the main reason for special needs diets?
A. Just want a change C. Specific health reason
B. To get fit D. To try something new
15. Which of the choices is a healthy result of eating a balanced diet?
A. Mentally Alert C. Reduced Illness
B. More Energy D. All of the Above

Do you know Me!

Directions: Read each statement carefully. Check the number indicating that
describes your eating style. Copy and do this in your activity
notebook.

1= does not describe you at all

2= describes you very little
3= describes you exactly

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 Rate of Perceived Exertion (RPE) is a method or way of evaluating your
physical activity intensity level. This is the easiest way to evaluate how hard and how
easy and relaxed you feel like your body is working. It is based on how you are
feeling, experiencing while undergoing any kind of physical activity. It could be
jogging, walking, dancing, playing ball games, swimming, and many others. The
rating is based on your heart rate, increased rate of breathing, difficulty in breathing,
increased sweating, and muscle tiredness. The RPE is a rating ranging from 1 to 10.
The numbers on the scale correspond to descriptive statements that rate how hard
or difficult you find an exercise or physical activity. For example, a rating of 1 simply
means you are trying to put in any exertion while doing the physical activity.
However, when your rating is 9, you are nearing to reach the maximum exertion in a
large study RPE was strongly correlated with heart rate. Even if this a very personal
way of getting the RPE, it provides a fairly estimate of actual heart rate after doing
the physical activities. In many years, coaches and sports trainers load their
physical training and conditioning and even to their testing and training to athletes
based on the prescription of RPE.

Originally the Rate of Perceived Exertion was developed by a scientist Gunnar

Borg. He made to rate starting from 6 to 20. The lowest rating is six (6) which means
no exertion at all, and twenty (20) as the maximal rate. This model is called “The
BORG Scale”. The scale is compared to a person’s breathing as to how hard a
person breathes and feels while doing physical activity.
At present, the rating of 0-10 is the modified RPE scale. This has to say that
zero (0) has no exertion and ten (10) is the maximum effort. This scale resembles
directly to a feeling of rapid breathing.

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Sentence Completion
Directions: Complete the sentences below. Copy and do it in your activity notebook.
1. My RPE after doing the activities is ______________________.
2. The result tells me that _________________________________.
3. I feel ________________________________ about the activities.
4. I know that I am ____________________ for the next activity.

.
YOUR TURN!
Directions: Do the activities in the first column, then indicate your rating using the
RPE Chart, and check the appropriate column whether the activity is of

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 moderate or vigorous. Please have a five (5) minute rest every after doing
each of the activities. Copy the table in your activity notebook.

Multiple Choice:
Directions: Select the letter of the correct answer and write it in your activity
notebook.

1. Which statement is true about the RPE scale?

A. 4 to 6 is of moderate activity
B. 7 to 8 is of moderate activity
C. 4 to 6 is of vigorous activity
D. 7 to 8 is of vigorous activity
2. The Borg scale was originally developed by a scientist,
A. Michael Borg C. Gunnar Berg
B. Gunnar Borg D. Michael Nor
3. What is the main benefit of being a 6 or above on the RPE scale?
A. Makes your biceps bigger
B. Makes your heart stronger and more efficient
C. Slows your heart rate
D. Improves vision
4. Charlie’s RPE is 10, this means that
A. His activity is very light
B. He feels almost impossible to keep going
C. He feels like he can exercise for more hours
D. Both A and C
5. Which of the following is not true about RPE?
A. It is a method of measuring activity intensity level
B. It can be useful on monitoring blood pressure
C. It is a reference point of an individual’s internal load which can be
compared with others during a similar session
D. It is of good help for sports training

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6. What does the acronym RPE stand for?
A. Rating pf Physical Education C. Rating of Perceived Exercise
B. Rate of Perceived Exertion D. Reliable Physical Education
7. What does the RPE scale measure?
A. the intensity of your exercise
B. how fast you can run
C. how many times your heartbeat per minute
D. how strong you are
8. How is the modified RPE scale measured?
A. 4-12 B. 6-20 C. 4-10 D. 1-10
9. You are breathing heavily and can hold a short conversation. This means that,
A. your RPE is 4-6 C. your RPE is 9
B. You are doing a maximum effort activity D. your RPE is 1
10. Which of the following statement is true about RPE?
A. a way to get athletes to work harder by pretending that the workouts are
easy
B. a way of rating injuries caused by workouts
C. how difficult an athlete thinks a completed workout was
D. how difficult an athlete thinks a workout is going to be
11. Which activity would get you above a 7 on the RPE scale?
A. shopping with your friends C. sprinting/running
B. a leisure bike ride D. watching a movie
12. The ratings of perceived exertion are based on the array of feelings and
sensation during physical activity. These include,
A. increased respiration C. muscle fatigue
B. sweating D. All of the above
13. A rating of 1 means you are putting in any effort, whereas a rating of 9 means,
A. You are near maximal exertion C. You are of moderate-intensity
B. You’ve got a very hard activity D. Both A and B
14. Choose the physical sign of exertion.
A. you feel cold C. your heart beats slower
B. you run D. your heart beats faster
15. What does the rating 6 in the Borg scale mean?
A. maximum exertion C. somewhat hard exertion
B. no exertion at all D. very minimal exertion

“DANCE AND SWAY”

Directions: Dance to the tune of your favorite music and rate record your RPE rating
after dancing in your activity notebook. Don’t forget to take a picture of
yourself.

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 SCRAMBLED 4 PICS

Directions: Look at each photo closely and the words on it, arrange the scrambled
letters below the photos to form the correct words that collectively
describe them. Write your answer in your activity notebook. After this,
you will write a statement that would mean the whole thing about the
picture.

Use this level 1 as an example:

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ANSWER: ___________________________
STATEMENT: _____________________________________________
___________________________

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STREET AND HIPHOP DANCE STYLES

B-BOYING
B-boying or breaking, also called break dancing, is a style of street dance and
the first hip-hop dance style that originated among Black and Puerto Ricans youth in
New York City during the early 1970s. A practitioner of this dance is called a b-boy,
B-girl, or breaker. Although the term breakdance is frequently used to refer to the
dance, b-boying, and breaking are the original terms.

Four Movement s:

TOPROCK Footwork-oriented steps performed while standing up

DOWNROCK Footwork performed with both hands and feet on the floor
FREEZES Stylish poses done on your hands

Comprise full body spins and rotations that give illusion of

POWER MOVES
defying gravity

POPPING
Popping was popularized by Samuel Boogaloo Sam Solomon and his crew
the Electric Boogaloos. It is based on the technique of quickly contracting and
relaxing muscles to cause a jerk in a dancer’s body.
LOCKING
Locking or campbelocking was created by Don Campbellock

Campbell in 1969 in Los Angeles, California. It was popularized by his

crew, The Lockers. Locking can be identified by its distinctive stops. It is usually
performed by stopping the fast movement that you are doing, locking your body into
a position, holding it, and then continuing at the same speed as before. In locking,
dancers hold their position longer. The lock is the primary move used in locking. It is
similar to a freeze or a sudden pause. A locker’s dancing is characterized by
frequently locking in place and after brief freeze moving again.

KRUMPING
Krumping is a form of dancing that originated in the African-American
community of South Central Los Angeles, California, and is a relatively new form of
the “Urban” Black dance movement. It is free, expressive, and highly energetic. Most

26
people paint their faces in different designs. Krumping is a dance style to release
anger. It is reported that gang riots in the United States decreased because of the
Krumping style.

TUTTING
It is a creative way of making geometric shapes forming right angles using
your body parts. The style was originally practiced by young funk dancers. It is
derived from the positions people drowned during the days of the Ancient Egyptians.
It is the position seen in this portrait that has been adopted by dancers today. Tutting
is still a greatly respected move and King Tut aka Mark Benson is widely acclaimed
for pioneering the style.
SHUFFLING
The Melbourne Shuffle (also known as rocking or simply The Shuffle) is a rave and
club dance originated in the late 1980s in the underground rave music seen in Melbourne,
Australia. The basic movements of the dance are a fast-heel and toe action with a style
suitable for various types of electronic music. Some variants incorporate arm movements.
People who danced the shuffle are often referred to as rockers, due in part to the popularity
of shuffling to rock music in the early 1990s.

WAACKING
Waacking is an African-American form of street dance originating from the 1970’s
disco era of the underground club seen in Los Angeles in New York City.
Waacking consists of stylized posing and fast synchronized arm movements to the
beat of the music. Today, waacking is a popular element of hip-hop dance.

Directions: Mark check if it is observed or not observed. Copy and do this activity on
your activity notebook.

27
Me and my Reflection
Directions: Write a short paragraph about your reflection by answering the
questions below. Use your activity notebook for this activity.

Questions:
1. Which one among the benefits of hip-hop dancing is most beneficial to you? Why?

At this part, you are ready to serve as FITNESS INSTRUCTOR in your

family. Be happy to invite your family members (relatives within the community) to
join your fitness program to get everyone in the household to be more motivated to
adopt a healthier lifestyle. The best way to achieve fitness goals for the whole family
is to make them together, bring them together, and let them work together. So have
FUN, be Excited, because you are very much equipped to do this and you are very
much prepared to manifest your understanding in a different form!

BE A FITNESS INSTRUCTOR

Directions:

1. Create a simple Hip-Hop Fitness Dance Program that suits your family’s
interest.

2. Document the activity using any available gadget and submit the needed
documents like actual videos, pictures, and others.

3. If options 1 and 2 are not possible, I am willing to conduct a home

visitation.

Excellent (4pts) Very Good (3pts) Good (2pts) Poor (1pt)

Instructor Instructor Instructor Instructor rarely
manages and manages and frequently manages his
demonstrates his demonstrates his manages his task
task at all times task most of the task
times

28
Be a THINKTALKER
Directions: Please follow the steps below.
1. Using your gadget, install the TikTok APP from the Google Play Store.
2. Log in to your Facebook or Google account to create your own TIKTOK
account by registering in your user name.
3. Find a piece of music which you like to dance to. You can simply follow the
steps, or you can even make your own steps, simplify or modify
4. Practice and master the routine for your performance.
5. Once you are ready, record your performance, save and post it in your TikTok
account or share it with your Facebook account.
6. If you cannot access the internet, I am willing to visit and assist you in this
activity.
Performance Excellent Good Acceptable Partial Minimal
Skill (95-100) (90-94) (85-89) (80-84) (75-79)
Executes an Executes Accurate in Executes Tries to
Tempo excellent accuracy in timing and with timing keep in
and performance on timing and rhythm most but makes timing
Rhythm timing and stays rhythm of the time errors in and but
on rhythm throughout rhythm fails to
throughout the the dance follow the
performance rhythm

29
Multiple Choice:
Directions: Select the letter of the correct answer and write it on your activity
notebook.

1. What do you think why Hip-hop Dancing is considered as recreational?

A. Because it is done outside the studio or stage
B. Participants gone wet and wild
C. Most of the body parts move along with the beat
D. All of the above
2. What would happen if there is improper execution of dance steps in hip-hop
dancing?
A. It is nice to watch the movements
B. It might cause injuries to the performer
C. Flexibility can be develop
D. It distracts your crew
3. What fitness components are being improved when you dance?
A. Skills Related Fitness C. Flexibility
B. Health Related Fitness D. Both A and B
4. What dance style is used to express free emotions like anger, and is highly
energetic?
A. Popping B. Locking C. Krumping D. B-Boying
5. I recognize that I have responsibilities in my community”, this represents that?
A. Health is wealth C. Life is about you and me
B. No Man is an Island D. My community is my Home
6. Identify the type of dance style that shows a creative way of making geometric
shapes forming right angle using their body parts?
A. Waacking B. Tutting C. Shuffling D. Popping
7. What would happen if we all need to engage in recreational activities?
A. It would relieve our tensions from stress and pressure
B. We can found new friends
C. Develop our body built
D. All of the above
8. What form of street dance is performed impromptu in large crowds?
A. Rave Dance C. Street Dance
B. Hip-hop Dance D. Punk Dance
9. What culture is created by Dj-ing, rapping, breakdancing, and graffiti art?
A. Hip-Hop Culture C. Hip-Hop Style
B. Hip-Hop Motion D. Hip-Hop Group
10. What dance style is primarily performed to hip-hop music and has evolved as
part of hip-hop culture?
A. Jazz C. Combination of Hip-Hop and Ballet
B. Hip-Hop Jazz D. Hip-Hop Dance
11. What hip-hop style is based on the technique of quickly contracting and relaxing
muscles to cause a jerk in the dancer’s body?
A. Krumping B. Popping C. Shuffling D. Waacking

30
12. What is the primary move used in locking?
A. Rock B. Punk C. Lock D. Tumbling
13. What variant is incorporated in shuffling movements of a fast-heel and toe
action?
A. Arm Movements B. Sway C. Kicks D. Rolls
14. What is one of the B-boying four movements which comprise full-body spins and
rotations?
A. Super Moves C. Super Spins
B. Power Moves D. Power Kicks
15. What African-American dance form originated from the disco era in New York
City?
A. Waacking B. Tutting C. Popping D. Krumping

SUMMATIVE ASSESSMENT:
Multiple Choice:
Directions: Select the letter of the correct answer and write it in your activity
notebook.

1. What is one of the B-boying four movements which comprise full-body spins and
rotations?
A. Super Moves B. Power Moves C. Super Spins D. Power Kicks

2. What hip-hop style is based on the technique of quickly contracting and relaxing
muscles to cause a jerk in the dancer’s body?
A. Krumping B. Popping C. Shuffling D. Waacking

3. What dance style is used to express free emotions like anger, and I highly
energetic?
A. Popping B. Locking C. Krumping D. B-Boying

4. You are breathing heavily and can hold a short conversation. This means that,
A. your RPE is 4-6 C. your RPE is 9
B. you are doing a maximum effort activity D. your RPE is 1

5. Charlie’s RPE is 10, this means that

A. His activity is very light
B. He feels almost impossible to keep going
C. He feels like he can exercise for more hours
D. Both A and C

6. What is the main benefit of being a 6 or above on the RPE scale?

A. Makes your biceps bigger
B. Makes your heart stronger and more efficient
C. Slows your heart rate
D. Improves vision

7. Which of the choices is a healthy result of eating a balanced diet?

A. Mentally Alert B. More Energy C. Reduced Illness D. All of the Above
31
8. You are what you eat “simply means that
A. We only eat what we desire
B. We are healthy if we eat healthy foods
C. Our nutritional status depends on the food we take in
D. When we do not control what we eat, we will become overweight.

9. I recognize that I have responsibilities in my community”, this represents that

A. Health is wealth C. Never mind the happiness, do your duty
B. No man is an Island D. Both A and C

10. It helps improve the immune system and helps lower blood pressure as well as
develops better conditions of the lungs and heart.
A. Agility test C. Flexibility exercise
B. Balance training D. Aerobic exercise

11. Which activity could best develop flexibility?

A. Marching B. Hopping C. Dancing D. Toe touching

12. Which statement is TRUE about exercise?

A. It is expensive and only rich people can sustain
B. It causes pain and leads to injury
C. The exercise program is true to all ages, sex, and races.
D. The amount of exercise depends on the goal, type, and person’s age

13. Which of the following statements is correct?

A. You need to enroll in a gym to be physically fit
B. You must hire a fitness trainer
C. You do not need a lot of money to be fit
D. Being fit is expensive

14. Which benefit is true about a regular aerobic activity?

A. Lungs and heart are able to work better and stronger
B. Gives a good feeling of relaxation
C. It strengthens bones and muscles
D. It makes you more flexible and socially active

15. Children who are 5-17-year-old must avoid doing one,

A. Do at least 60 minutes of moderate to vigorous daily physical activity
B. Additional physical activities greater than 60-minutes daily
C. Bone and muscle-strengthening activities for at least 3 times per week
D.150 minutes of moderate physical activity in a week

32
Lesson 1 Lesson 2 Lesson 3
D 15. A 15.
C 14. B 14.
A 13. 15. D
B 13. 14. C
C 12. B 12.
C 11. 13. C
6. Stretching C 11. 12. A
Strengthening A 10. D 10.
D 9. 11. D
5. Bone B 9. 10. C
Strengthening B 8. D 8. 9. D
4. Muscle A 7. C 7. 8. C
3. Aerobic Activity D 6. A 6.
C 5. 7. B
2. Physical Activity C 5. 6. B
What’s New C 4. A 4.
C 3. 5. B
D 3. 4. A
D 2. B 2.
A 1. 3. A
B 1. 2. D
1. D
Assessment Assessment Assessment

Lesson 4 Lesson 5
15. B 15. A D 14.
14. D 14. D C 13.
13. D 13. A A 12.
12. C 12. C D 11.
11. C 11. B D 10.
10. C 10. D D 9.
9. A 9. A B 8.
8. D 8. D C 7.
7. A 7. A D 6.
6. B 6. B B 5.
5. B 5. B B 4.
4. B 4. C A 3.
3. B 3. B C 2.
2. B 2. B B 1.
1. A 1. C
Assessment Assessment SUMMATIVE TEST

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