APAYAO SCIENCE HIGH SCHOOL

San Isidro Sur, Luna, Apayao

SUPPORT LEARNING MATERIAL

HOPE
Second Semester-Quarter 3
Module 3- Week 5

Dancing as a Physical Activity

Competency:

 engage 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
(PEH12FH-Ia-t-8)

Motivational Activity

Direction: Think of all the activities that you do for the whole day. List it all in the
table below and tell whether it is healthy or not by putting check on the
corresponding judgment ,whether healthy or not.

An example is provided.

DAILY PHYSICAL ACTIVITY HEALTHY UNHEALTHY

1. scrubbing/mopping the floor 

Processing Question:
Your way of life is simply termed as lifestyle, and has great influence on your
health and fitness. Answer the question below:

1. How do you feel about the different activities you always engage in?
_____________________________________________________________________________________
_____________________________________________________________________________________
_________________________________________.

Discussion
In recent years, there has been a decline in physical activity among teenagers.
They have lots of demands on their time, so they find it hard to be physically active.
Yet physical activity keeps teenage bodies and minds fit and healthy. During
adolescence, they need at least 60 minutes of activity every day.
With the rise of modern technology and proliferation of personal entertainment
gadgets, peoples’ life has become more sedentary. Their physical activities, whether
recreational or regular, became limited. This has been most evident with teenagers
nowadays.
 Motivation is a great factor to influence them to an active lifestyle. They have
to see and understand the reason for engaging in regular physical activity instead of
playing with gadgets or watching TV.

Physical activity simply means movement of the body that uses up energy.
Walking, gardening, sweeping and mopping, mopping the floor, climbing the stairs,
playing soccer, or dancing are all good examples of being active. However, for it to be
beneficial for one’s body, there are various factors to be considered such as the
intensity, duration, and frequency of the physical activity performed.

What is MVPA and how much do students need?

Moderate physical activity refers to activities equivalent in intensity to brisk
walking or bicycling.
Vigorous physical activity produces large increases in breathing or heart
rate, such as jogging, aerobic dance or bicycling uphill.
The Physical Activity Guidelines for Americans recommend that children and
adolescents participate in at least 60 minutes of MVPA most days of the week,
preferably daily, to attain health benefit.

Here are some points to consider:

1. Physical activity done at a moderate or vigorous intensity level is good for a
teenager’s health.
2. Moderate physical activities generally make them move. These could include
brisk walking, dancing, biking, swimming and jogging. Even helping out with
some of the more active chores inside and outside your home like gardening
can be good.
3. Vigorous activities increase their heart rate and make them sweat and may
let them enjoy being active even more. They can be a game with lots of running
– for example, playing basketball. They can also be running or jogging, or
sports like soccer, tennis, swimming and football.

Being active is an important part of a teenager’s growth and development,

especially if done regularly. Let them realize that it is a great way to spend time with
friends, meet new people, feel good, and break up long stretches of playing online
games and watching movies. It is refreshing to move the entire body, even by just
cheering, or running after the ball.

Being active every day can help teenagers achieve the following:
 improve heart health and fitness
 develop strong muscles
 develop strong bones
 develop good posture
 maintain a healthy weight
  improve concentration and memory
 learn new skills
 increase self-confidence
 reduce stress
 make and keep friendships
 improve sleep
 develop leadership skills and initiative
 awaken a sense of responsibility

Getting enough physical activity doesn’t just happen – there should be

conscious effort and decision to engage in it. Not all teenagers keep on doing physical
activities. Others need motivation and encouragement to start an active lifestyle.
Sometimes teens need to explore a range of different organized and recreational
activities to find one that they like and enjoy.
Simple, non-competitive activities will allow them to socialize in a positive way.
These can help them feel good about doing physical activities rather than just sitting
downplaying video games. It’s easy when you help them find activities that they enjoy
– and that they can do as part of everyday family life.
One of the physical activities they can engage in is dancing. Getting teenagers
involved in lots of fun physical activities keeps them active and healthy.

Zumba as a Moderate to Vigorous Physical Activity

Zumba is a calorie burning cardio workout that combines easy-to-follow-along

dance moves with Latin beats created by celebrity personal trainer Alberto "Beto"
Perez from Cali, Colombia. Zumba uses cardio intervals of Latin dance moves like
salsa, merengue, cha cha, hip-hop and more to tone your body and drop inches.

Zumba workouts consist of about three to four moves per song. The moves are
repetitive and simple so you can follow along without feeling frustrated or confused.

Most find Zumba more exciting when done in a group setting, so fitness
classes tend to be the first choice of die-hard Zumba lovers. Dancing and clapping
and working up a sweat make Zumba class more like a fun night out at a dance club
with friends than a dreaded workout you can't wait to finish.

Application
Direction: Conduct a Zumba dance routine for 5 days. At least 4-minute Zumba a
day. Take a video of every performance (everyday -5 days). Make your 5 recorded
videos as one. Upload it in youtube and paste the link in SIAS.

RUBRIC
 Criteria 10 8-9 6-7 4-5 2-3
Engages Engages Engages Engages Engages in a
evidently in directly in a purely in a purely in a not organized
Level of a moderate vigorous moderate light dance dance
Intensity to virous dance dance routine. routine.
dance routine routine.
routine.

Wears t- Wears t- Wears t-shirt, Wears blouse, Wears

shirt, shirt , maong pants jogging pants inappropriate
jogging jogging and not in and not in attire.
Appropria
pants/leggi pants but rubber shoes. rubber shoes.
te Attire
ngs and not in
rubber rubber
shoes. shoes.
Followed the Video is less Video is less Video is less Video is less
4-minute than 20 than 15 than 10 than 5
video minutes but minutes but minutes but minutes.
Follows
Zumba a not less not less than not less than
the time
day (must than 15 10 minutes 5 minutes
limit
be 20- minutes
minute
video)
Puts forth Put Put good Put Does not
100% of the good effort effort but effort but put forth the
best effort. but at times frequently has best effort
Effort consistently needs to be needs to be difficulty to and easily
focused. reminded to reminded to maintain distracted.
be focused. be focused. focused.

Uploaded Uploaded Uploaded the Uploaded the Uploaded the

the video on the video video after 2 video after 3 video after 4
or before after 1 day of days of the days of the days of the
Timeliness the date of the date of date of date of date of
submission submission. submission. submission. submission

Generalization:
Living an active life through moderate to vigorous physical activity can help in
elevating the mood and activating the body parts resulting to improvement in overall
disposition.
Complete the sentence below.
I have realized that __________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
______________________________________________.
Evaluation
I. True or False. Read and understand the following statements. Select True if the
statement is correct and False if incorrect.

1. Physical activity simply means movement of the body that uses energy.
2. Walking is an example of vigorous activity.
3. Moderate to vigorous activities are good for the teenager’s health.
4. Zumba dance is a light activity.
5. Being active every day can reduce stress.
6. Vigorous activities increase the heart rate of a person.
7. Physical activities develop good posture.
8. Zumba is a calorie burning cardio workout.
9. Adolescents need at least 30 minutes of activity every day.
10. Brisk walking is an example of moderate physical activity.

References:

DepEd Self Learning Module in Health Optimizing in Physical Education Quarter 1

 Physical Education and Health Learner’s Material Value of Participating in Physical
Activities

Website Readings:

https://tinyurl.com/2p9eetss
https://tinyurl.com/5yfy293e

Prepared by:

RUTH CAINA B. CASTILLO

Subject Teacher

Checked:

MERCURIA T. MENOR
Master Teacher

Noted:

DANILO L. CUDIAMAT
School Principal