St.

Paul University Philippines

Tuguegarao City, Cagayan 3500

BASIC EDUCATION UNIT

PAASCU LEVEL III ACCREDITED

DYNAMIC LEARNING PLAN 1

in

PHYSICAL EDUCATION AND HEALTH

Second Semester – First Quarter

Prepared by: ALVINIA Q. BALISI Checked by: MRS. MYRA BALUBAL

Subject Teacher STL HELE/COMPUTER/MAPEH

CLIFFORD E. TARUN

Approved by: MRS. GLENDA P. CARONAN

 St. Paul University Philippines
Tuguegarao City, Cagayan 3500

BASIC EDUCATION UNIT

UNIVERSITY VISION-MISSION STATEMENT

VISION

ST. PAUL UNIVERSITY PHILIPPINES is an internationally recognized institution dedicated to

the formation of competent leaders and responsible citizens of their communities, country, and the
world.

MISSION

Animated by the gospel and guided by the teachings of the Church, it helps to uplift the quality of
life and to effect social transformation through:

1. Quality, Catholic, Paulinian formation, academic excellence, research, and community

service.
2. Optimum access to Paulinian education and service in an atmosphere of compassionate
caring; and
3. Responsive and innovative management processes.

The SPUP Vision and Mission are reflected in the Paulinian Core Values Framework and
the SPUP Learning Framework which have been adopted by the university.

The core of the Curricula of Studies is embedded in the Paulinian Core Values (the
5 Cs) namely: Charism, Charity, Commission, Community and with CHRIST as the
CENTER of Paulinian life.

BEU VISION-MISSION STATEMENT

VISION
St. Paul University Philippines, Basic Education Unit is a Catholic educational institution
committed to the formation of pupils/students with proficiency in basic knowledge, skills, attitudes,
and values responsive to the changing world.

MISSION
Impelled by the Charity of Christ, this institution will become the premier for basic education by
forming academically prepared, morally upright, and socially responsible young Paulinians in the
service of family, church, and society.

PAULINIAN CORE VALUES

(The 5 Cs) and the SPC Education Ministry Basic Education Exit Outcomes

CHRIST (CONSCIOUS) – Christ is the CENTER of Paulinian life. The Paulinian

follows and imitates Christ, doing everything about Him.
The BEU graduates are Mindful, Self-Directed LEARNERS AND ROLE MODELS,
who:
 Initiate and sustain undertakings that strengthen their skills, understandings,
health, future opportunities that benefit others.
 Assess their unique personal qualities, thinking processes, and talents, and
explain how strengthening them can open doors to continued learning and
personal fulfilment.
  Explain the elements and factors affecting their decision and actions and the
likely consequences they entail.
 Manage their time and energy to allow for regular periods of planning
reflection and renewal.
 Describe and explain the new possibilities they have developed as the result
of self-initiated projects and learning experiences.
 Describe how their own values and actions mirror the qualities and values
of a Paulinian.
 Offer support, constructive feedback, and praise for the sincere efforts of
others.

COMMISSION (COMPETENT)– The Paulinian has a mission – a LIFE PURPOSE to

spread the Good News. Like Christ, he/she actively
works “to save” this world, to make it a better place to
live in.
The BEU graduates are Conscientious, Adept PERFORMERS AND ACHIEVERS,
who:
 Devote focus time to developing competencies required for sound
achievement in a chosen field and skilled implementation in life’s diverse
basics.
 Cultivate specialized knowledge and skills in at least one area of their lives
that they apply in a variety of situations with facility and ease.
 Remain focused on fully completing projects in a timely manner.
 Set realistic improvement goals for themselves that require persistence and
involve continual monitoring by others to validate what has been achieved.
 Openly demonstrate their basic and advanced skills to potential employers
and improve them according to the feedback received.
COMMUNITY (COLLABORATIVE) – The Paulinian is a RESPONSIBLE FAMILY
MEMBER and CITIZEN, concerned with building communities, promotion of peoples,
justice and peace, and the protection of the environment.
The BEU graduates are credible, Responsive, COMMUNICATORS AND TEAM
PLAYERS, who:
 Take time before speaking or writing to assess the accuracy and clarity of
what they are about to share, its tone, how it is likely to be received and
interpreted.
 Consistently revise intended communications to be clearer, more accurate
and better understood.
 Acknowledge suggestions made by others and respond honestly and
constructively to them regarding their likely consequences.
 Agree to join in group endeavors that bring benefit to all and foster the
greater good.
 Willingly share responsibilities and participate actively to foster group
collegiality, cohesion, and effectiveness.
 Anticipate where extra assistance or support in team activity may be needed,
and spontaneously offer it to bolster team results.
CHARISM (CREATIVE) – The Paulinian develops his/her GIFT/TALENTS to be put in
the service of the community, he/she strives to grow and improve daily, always seeking the
better and finer things and the Final Good.
The BEU graduates are Creative, Resourceful, EXPLORERS AND PROBLEM
SOLVERS, who:
 Independently seek out issues, possibilities, and sources of related information
for further investigation and development.
 Search beyond readily available sources of information, resources, and standard
techniques to create workable solutions to existing problems.
 Routinely select issues or problems facing their communities and formulate
new ways they can be understood, addressed, and resolved.
 Experiment with combinations of ideas, data, materials, and possibilities to
derive and test potential solutions to existing problems.
 Use ideas and resources in unconventional ways to plan and design works of
artistic appeal to others

CHARITY (COMPASSIONATE) – urged on by the LOVE OF CHRIST, the

Paulinian is warm, loving, hospitable and “all to all”, especially to the underprivileged.
The BEU graduates are Committed, ADVOCATES FOR PEACE AND UNIVERSAL
WELL-BEING, who:
 Initiate and sustain efforts that draw attention to environmental issues and
propose workable measures to reduce and eventually eliminate it.
 Persist in the face of open resistance to their efforts to teach peace, reduce
violence, and redress the harm being levied against others.
 Join others in operating local projects that tangibly protect and preserve the
environment and all life forms.
 Call attention to the causes and consequences of poverty, and marshal others
to assist those in ill-health and physical need.
 Contribute their time, heartfelt attention, and resources in directly assisting
those who live in little hope of improving their lives
Anchored on the 21st century learning skills, the Curricula of Studies for the different
programs are designed based on the four core concepts/statements adopted by the
University for its General Learning Framework, namely: HUMAN PERSON,
COMMUNICATION RESEARCH AND CLIMATE CHANGE
 MOST ESSENTIAL LEARNING COMPETENCIES
GRADE 12 – PHYSICAL EDUCATION AND HEALTH 12
Quarter Content Performance Most Essential
Standards Standards Learning
The The Competencies
learner… learner…
SECOND demonstrates leads  Self-assesses
understanding recreational health-related
of recreation in events with fitness (HRF)
optimizing proficiency status,
one’s health as and confidence barriers to
a habit; as resulting in physical
requisite for independent
activity
physical pursuit and in
assessment
activity influencing
assessment others participation
performance, positively. and one’s diet
and as a career  Sets FITT
opportunity. goals based
on training
principles to
achieve
and/or
maintain HRF
 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
 Analyzes
physiological
indicators
such as heart
rate, rate of
perceived
exertion and
pacing
associated
with MVPAs
to monitor
 and/or adjust
participation
or effort
 Observes
personal
safety
protocol to
avoid
dehydration,
overexertion,
hypo- and
hyperthermia
during
MVPA
participation
 Demonstrates
proper
etiquette and
safety in the
use of
facilities and
equipment
 Participates in
an organized
event that
addresses
health/fitness
issues and
concerns
 Organizes
fitness event
for a target
health issue
or concer

St. Paul University Philippines

 Tuguegarao City, Cagayan 3500

BASIC EDUCATION UNIT

PAASCU LEVEL III ACCREDITED
ISO CERTIFIED

LEARNING PLAN 1: UNDERSTANDING OF DANCE IN OPTIMIZING ONE’S

HEALTH

INTRODUCTION

At the pictures…

Dancing improves brain function and boosts

memory. Several studies have shown that dancing is linked to a reduced risk of dementia. In
a study by researchers at the Albert Einstein College of Medicine, they found
that dancing is associated with 76% reduced risk of dementia among the participants.
Dancing is a whole-body workout that's actually fun. It's good for your heart, it
makes you stronger, and it can help with balance and coordination.
It's been found that dancing improves strength and muscle function in older adults, as
well as increasing balance and flexibility, leading to better stability and fewer
injuries. Dancing can also improve your cardiovascular health, which will
decrease your chances of developing heart disease

OBJECTIVES:
This module is designed for you to:
1. To assess health-related fitness (HRF). status, barriers to physical activity assessment
participation and one’s diet
2. To set FITT goals based on training principles to achieve and/or maintain HRF
3. To fully understand an organized event that addresses health/fitness issues and concerns

LESSON PROPER/DISCUSSION

Last quarter you have learned about the “DANCE AS AN ART” which focuses on
Philippine Folkdance, Ballet, Modern Dance and “DANCE AS A COMPETITION” which
focuses on Cheer Dance, Dance Sport, Street Dance (HIP-HOP DANCE). This quarter, you
are going to learn about FITNESS.

Before you proceed to the Lesson

Proper, answer activity 1 first.

ACTIVITY

1. What is total fitness?

2. What are the importance of fitness?
3.How does physical fitness activities contributes to one’s fitness?

Thank you for answering the activity. This activity will help you to be more interested to learn
about the importance of dancing on our health. Now let us proceed to the lesson proper.

 Fitness is a condition that
allows the body to
effectively cope with the
demands of daily activities
and still has the energy to
enjoy other active leisure
activities.
FITNESS?
 Fitness is the well-being of a
person and determines the
ability of his/her body to
Indicators of perform well in work and
Fitness leisure activities. You are fit
if you are free from diseases
1. You feel refreshed
related to sedentary life and
and relaxed
2. You are always in you accomplish a physical
good mood activity without being tired.
3. You have a
normal weight
4. You sleep well
5. You look good
6. You feel strong
and energetic
7. You are always
happy
8. You have a
positive outlook in
life
9. Your body is free
from diseases
 Kinds of FITNESS

components are skills enable one to become and

stay physically healthy. They are cardiovascular
fitness, healthy body composition, flexibility,
Health-related muscular strength, and muscular endurance.

Is a health-related component of physical fitness that is

brought about by sustained physical activity.

Is the amount of force you can put out or the amount

of weight you can lift.  Muscular endurance is how
many times you can move that weight without
getting exhausted (very tired).

Is the ability of a muscle or group of muscles to

perform repetitive contractions against a force for an
extended period.

Is the range of motion in a joint or group of joints or

the ability to move joints effectively through a
complete range of motion.

Is a method of breaking down the body into its core

components: fat, protein, minerals, and body water.
It describes your weight more accurately and
Is a method of breaking adown
provides betterthe body into
glimpse into your overall health
. than traditional methods.

Consists of components of physical fitness that have

a relationship in sports and motor skills. These
Skill-related components are agility, balance, coordination,
power, speed, and reaction time.
  Is the skill you need to  Example activity is
change and control your speed ladder drills
direction and position of
the body.

 Is the ability to move your  Example: hitting a

body or parts of your body ball in a baseball
quick and fast. game, running

 Is the ability to respond  Examples:

quickly to what you hear, swimming, a fast
see, or feel. attack in fencing or
karate.

 Is the ability to control  Example activities

your body so that you are gymnastics, ice
would not fall. skating, rhythmic
gymnastics, ski-
jumping, surfing,
etc.

 Is the ability to move your  Example activities

body parts quickly while are discus throw,
applying the greatest force high jump
of your muscles.

 Is using the five senses  Example activities

with the body parts are juggling,
involved in physical dribbling
activity.

is F.I.T.T PRINCIPLE?
The F.I.T.T Principle of Physical Activity Understanding the F.I.T.T. principle helps you
create a workout plan which will be beneficial in reaching your fitness goals. F.I.T.T. stands
for frequency, intensity, time, and type of exercise. These are the four elements you would
like to believe to make workouts that suit your goals and fitness level. Learn how the F.I.T.T.
principle works. See table on the below.

Table 1. F.I.T.T Principles

Factor Definition
Frequency Number of meeting in a week
Intensity Effort level of the exercise
Time Period covered in an exercise session
Type Kind of activity

Frequency - The first thing to identify in the workout plan is frequency

—how often you exercise. Your frequency often depends on a spread of
things including the sort of workout you're doing, how hard you're
working, your fitness level, and your exercise goals. Three to five
times a week is a safe frequency for each component of health-
related physical fitness.

Intensity - refers to how hard you work during the physical activity
period. Intensity is often measured in several ways, counting on
the health-related component. For instance, monitoring pulse rate is
a technique to measure intensity during aerobic endurance
activities but gives no indication of intensity during flexibility
activities.

Time - is the length of the physical activity. Considering the other

aspects of the F.I.T.T principle, time differs depending on the health-
related fitness component targeted.

Type - refers to the definite physical activity selected to improve a

component of health-related fitness. For example, a person who wants
to improve the arm strength should exercise the triceps and biceps,
while an individual who wants to improve aerobic endurance needs
to execute some other aerobically challenging activities such as
jogging, running, swimming.

For someone to be fully prepared in engaging in an active

lifestyle. We have to consider Guidelines in Determining Fitness
Goals.
 1. Write short-term and long-term performance
goals A short-term goal is something that can be
achieved in 6 to 8 weeks while a long-term goal
is something that can be achieved in 6 months or
more. A long-term goal is usually made of
several short-term goals that build on each other.
2. Set realistic goals. It is important that goals
are attainable in the given period. Review your
current fitness level and decide on modest gains.
You can also ask your teacher or friends who
exercise for a possible goal. This will keep you
from getting frustrated.

3. Write specific goals. Write a goal for each

fitness component instead of writing a general.
A specific goal helps you focus on what has to
be done.

FITNESS ASSESSMENT

Directions: Write HR if it corresponds to Health-related fitness component and SR if it is for

skill-related fitness component.

Coordination 1.
Muscular strength 2.
Agility 3. 4. Write a fitness contract. A fitness contract is a
Cardiovascular fitness 4. concrete commitment. It is a visual reminder of
Reaction time 5. the goals you have identified and it strengthens
Balance 6. your resolve to keep your exercise program. It
makes you accountable for the consequences of
your actions.

Activit
 Flexibility 7.
Speed 8.
Power 9.
Body Mass Compoistion 10

Thank you for accomplishing activity #2. Now, are you ready to learn what are the parts of an
exercise workout. Enjoy reading and at the same learning. Stay attuned!

Module 1 in a NUTSHELL
 Dancing is a whole-body workout that's actually fun. It's good for your
heart, it makes you stronger, and it can help with balance and coordination.
 Fitness is a condition that allows the body to effectively cope with the demands
of daily activities and still has the energy to enjoy other active leisure activities.
 Exercise is a planned program of physical activities usually designed to improve
physical fitness with the purpose of increasing physical fitness level.
 F.I.T.T. stands for frequency, intensity, time, and type of exercise.

“Strength does not come from physical capacity. It comes from an indomitable will.”
-Mahatma Gandhi

COMMISSION (COMPETENT)
I am a conscientious, adept performer and achiever competently sharing Christ’s mission

VALUE INTEGRATION Before you have accomplished all the formative

activities, I have given you before you proceed
to the summative assessment. For activities
which are unfinished, try working on them
patiently and honestly. It will help you answer
the summative assessment.

I. Direction: Place a checkmark in the answer box if you are done with it.

Activity 1: What is Total fitness?

Activity 2: Fitness Assessment

1. How does Fitness keep your body physically fit and healthy?
_________________________________________________________________________________
_________________________________________________________________________________
_________________________________________________________________________________
_________________________________________________________________________________
_________________________________________________________________________________
 2. Explain: Physical health is just as important as mental health

_________________________________________________________________________________
_________________________________________________________________________________
_________________________________________________________________________________
_________________________________________________________________________________
_________________________________________________________________________________

Health-
Related Skill

Skill- Related
Skill

II. Compare and Contrast: Health- Related Skill and Skill-Related Skills

Dear Students, this asynchronous activity that you

are going to accomplish today. This activity aims
INDPENDENT to help you master the concepts, skills, and help you
LEARNING TASKS practice the skills you must acquire from the lesson.
1. Independent Learning Task 1.

 Create a Fitness home workout Plan good for a week. Your Fitness Plan includes both
Health-related fitness and Skill-related fitness. Take a look at provide sample below.

SUMMATIVE ASSESSMENT At this point, you are now ready to take

the summative assessment. Read and
analyze each questions carefully.

I. MULTIPLE CHOICE
Direction: Read each question carefully, and then insert the letter of your answer that best
fits the question on the space provided.

__________1. It is defined by the distribution of body mass between three separate

compartments: fat-free tissue or lean body mass, extracellular water, and adipose tissue.
a. Cardiovascular fitness b. Strength c. Flexibility d. Body composition

__________2. It is the amount of force your muscles can produce.

a. Cardiovascular fitness b. Strength c. Flexibility d. Body composition

__________3. It is the ability of a joint or series of joints to move through an unrestricted,

pain free range of motion.
a. Cardiovascular fitness b. Strength c. Flexibility d. Body composition

__________4. This is a multi-dimensional construct containing the components of

cardiorespiratory endurance, muscular strength, flexibility, and body composition.
 a. Fitness b. Skill- related c. Exercise d. health-related

__________5. It is the ability to move and change the direction and position of the body
quickly and effectively while under control. It requires quick reflexes, coordination, balance, speed, and
correct response to the changing situation.
a. Speed b. Balance c. Coordination d. agility

__________6. It is the ability to perform strength-based movements quickly with emphasis

placed on the speed of the action.
a. Balance b. Reaction Time c. Coordination d. Power

__________7. It refers to the amount of time it takes to move once you realize the need to act.
a. Speed b. Balance c. Reaction Time d. power

__________8. Ice skating, rhythmic gymnastics, ski-jumping, and surfing are examples of what
component of fitness?
a. Balance b. Reaction Time c. Coordination d. Power

__________9. This skill helps you perform well in sports and activities that require
certain skills.
a. Fitness b. Skill- related c. Exercise d. health-related

__________10. The ability to use your muscles many times without tiring.
a. Cardiovascular b. Muscular strength c. Muscular endurance d. Power

REFERENCES
:

 https://www.google.com/search?
q=what+is+fitness&tbm=isch&ved=2ahUKEwiN8Ynii-
nuAhU5y4sBHdzDBuQQ2-
cCegQIABAA&oq=what+is+fitn&gs_lcp=CgNpbWcQARgAMgIIADICCAAyAggA
MgIIADICCAAyAggAMgIIADICCAAyAggAMgIIADoICAAQsQMQgwE6BQgAELEDU
L0VWNgiYOA6aABwAHgAgAFaiAGvA5IBATWYAQCgAQGqAQtnd3Mtd2l6LWltZ8
ABAQ&sclient=img&ei=UvEoYI2ABLmWr7wP3IeboA4&bih=625&biw=1366&h
l=en
 https://www.google.com/search?
q=what+is+exercise&tbm=isch&ved=2ahUKEwix5rfmi-
nuAhUG4pQKHfubAEQQ2-
cCegQIABAA&oq=what+is+exer&gs_lcp=CgNpbWcQARgAMgIIADICCAAyAgg
AMgIIADICCAAyAggAMgIIADICCAAyAggAMgIIADoFCAAQsQM6CAgAELEDEIMBU
MfzAViX-
wFgnZICaABwAHgAgAGCAYgBnAOSAQMyLjKYAQCgAQGqAQtnd3Mtd2l6LWltZ
 8ABAQ&sclient=img&ei=W_EoYPHMDIbE0wT7t4KgBA&bih=625&biw=1366&
hl=en
 https://www.google.com/search?
q=what+is+traditional+dance&source=lmns&bih=625&biw=1366&hl=en&s
a=X&ved=2ahUKEwj3sLmCjOnuAhWHAaYKHax5AggQ_AUoAHoECAEQAA
 https://www.google.com/search?
bih=625&biw=1366&hl=en&ei=mPEoYO3EK4q5wAOizLS4Cg&q=what+is+fe
stival+dance&oq=what+is+festival+dance&gs_lcp=Cgdnd3Mtd2l6EAMyBwg
AELADEEMyBwgAELADEEMyBwgAELADEEMyBwgAELADEEMyBwgAELADEEMy
BwgAELADEEMyBwgAELADEEMyBwgAELADEEMyBwgAELADEEMyBwgAELADE
ENQ_H5YhYgBYOuOAWgBcAJ4AIABpgGIAaYBkgEDMC4xmAEAoAEBqgEHZ3dzL
XdpesgBCsABAQ&sclient=gws-
wiz&ved=0ahUKEwjt8OGDjOnuAhWKHHAKHSImDacQ4dUDCA0&uact=5
 https://www.google.com/search?
bih=625&biw=1366&hl=en&ei=rPEoYMjBF4GC-
Qar3rfgDg&q=what+is+fitt+means&oq=what+is+fitt&gs_lcp=Cgdnd3Mtd2l
6EAEYAjIICAAQsQMQkQIyAggAMgIIADICCAAyAggAMgIIADICCAAyAggAMgIIADI
CCAA6BwgAELADEEM6BAgAEEM6BQgAELEDOgcIABBGEPkBUN-CAVj-
iAFgwKIBaAFwAngAgAHBAogBxgeSAQcwLjMuMS4xmAEAoAEBqgEHZ3dzLXdp
esgBCsABAQ&sclient=gws-wiz