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PHYSICAL
EDUCATION
Quarter 1 – Module 2
Dance and its Benefits
PHYSICAL EDUCATION – Grade 12
Alternative Delivery Mode
Quarter 1 – Module 2: Dance and its Benefits
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
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impose as a condition the payment of royalties.

Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand

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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

Writer: Jamaica R. Quisil
Editor: Claire P. Cafino, Chrissie Kyell M. Trinidad, Mary Rose G. Acupanda
Reviewers: Jonilo G. Jainar
Illustrator:
Layout Artist:
Management Team: Senen Priscillo P. Paulin, CESO V Jenith C. Cabajon
Fay C. Luarez, TM, Ed.D., Ph.D. Rosela R. Abiera
Nilita L. Ragay, Ed. D. Maricel S. Rasid
Adolf P. Aguilar, CESE Elmar L. Cabrera

Printed in the Philippines by ________________________

Department of Education –Region VII Schools Division of Negros Oriental

Office Address: Kagawasan, Ave., Daro, Dumaguete City, Negros Oriental

Tele #: (035) 225 2376 / 541 1117
E-mail Address: negros.oriental@deped.gov.ph
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PHYSICAL
EDUCATION
Quarter 1 – Module 2
Dance and Its Benefits
Introductory Message
For the facilitator:
Welcome to the Physical Education Grade 12 Alternative Delivery Mode (ADM)
Module on Dance and its Benefits!
This module was collaboratively designed, developed and reviewed by educators
both from public and private institutions to assist you, the teacher or facilitator in
helping the learners meet the standards set by the K to 12 Curriculum while
overcoming their personal, social, and economic constraints in schooling.
This learning resource hopes to engage the learners into guided and independent
learning activities at their own pace and time. Furthermore, this also aims to help
learners acquire the needed 21st century skills while taking into consideration their
needs and circumstances.
In addition to the material in the main text, you will also see this box in the body of
the module:

Notes to the Teacher

This contains helpful tips or strategies
that will help you in guiding the learners.

As a facilitator, you are expected to orient the learners on how to use this module.
You also need to keep track of the learners' progress while allowing them to manage
their own learning. Furthermore, you are expected to encourage and assist the
learners as they do the tasks included in the module.

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For the learner:
Welcome to the Physical Education Grade 12 Alternative Delivery Mode (ADM)
Module on Dance and its Benefits!
This module was designed to provide you with fun and meaningful opportunities for
guided and independent learning at your own pace and time. You will be enabled to
process the contents of the learning resource while being an active learner.
This module has the following parts and corresponding icons:

Begin This will give you an idea of the skills or

competencies you are expected to learn in
the module.
Try This This part includes an activity that aims to
check what you already know about the
lesson to take. If you get all the answers
correct (100%), you may decide to skip this
module.
Do This This is a brief drill or review to help you link
the current lesson with the previous one.
Explore In this portion, the new lesson will be
introduced to you in various ways; a story, a
song, a poem, a problem opener, an activity
or a situation.
Keep this in Mind This section provides a brief discussion of
the lesson. This aims to help you discover
and understand new concepts and skills.
Apply What You Have Learned This section provides an activity which will
help you transfer your new knowledge or skill
into real life situations or concerns.
Reflect This includes questions or blank
sentence/paragraph to be filled into process
what you learned from the lesson.
Assess What You Have Learned This is a task which aims to evaluate your
level of mastery in achieving the learning
competency.
Additional Activity In this portion, another activity will be given to
you to enrich your knowledge or skill of the
lesson learned.
Answer Key This contains answers to all activities in the
module.
At the end of this module you will also find:

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References This is a list of all sources used in developing
this module.

The following are some reminders in using this module:

1. Use the module with care. Do not put unnecessary mark/s on any part of the
module. Use a separate sheet of paper in answering the exercises.
2. Don’t forget to answer What I Know before moving on to the other activities
included in the module.
3. Read the instruction carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking your answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are through with it.
If you encounter any difficulty in answering the tasks in this module, do not
hesitate to consult your teacher or facilitator. Always bear in mind that you are not
alone.
We hope that through this material, you will experience meaningful learning and
gain deep understanding of the relevant competencies. You can do it!

Points to remember:
1. Always be at your own pace in doing the task. Stop when the activity
threatens your health.
2. Conduct survey and preparation with the vicinity where you will execute the
task and make sure that the area is safe and free from danger.
3. Always check personal health condition capacity before doing the task. Stay
on guard or require a member of the family to do the spotting while
executing the activity.
4. Perform warm-up and stretching all the time before performing mild or
strenuous activities.
5. Do not forget to do cool down exercises after performing the required task.

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 TABLE OF CONTENTS

CONTENT PAGES

INTRODUCTORY MESSAGE --------------------------------- ii

For the Facilitator --------------------------------- iii
For the learner --------------------------------- iii

BEGIN --------------------------------- 01
Learning Competency --------------------------------- 01

TRY THIS --------------------------------------------------- 02

DO THIS --------------------------------------------------- 03
Task 1 --------------------------------------------------- 03
Task 2 --------------------------------------------------- 03

EXPLORE --------------------------------------------------- 04

KEEP THIS IN MIND ------------------------------------------ 04

APPLY WHAT YOU HAVE LEARNED ------------------------ 07

REFLECT --------------------------------------------------- 08

ASSESS WHAT YOU HAVE LEARNED ------------------------ 08

GLOSSARY --------------------------------------------------- 10

ANSWER KEY ------------------------------------------ 10

REFERENCE LIST ------------------------------------------ 11

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 LEARNING COMPETENCY:

Self-assesses health-related fitness (HRF) status, barriers to physical activity

assessment participation and one’s diet. Code: PEH12FH-Ig-i-6
Week 2

DANCE AND ITS BENEFITS

“Dance is fun! It lifts the spirit, strengthens the body, and stimulates the mind” –
Wayne Sleep (1986)

People look for ways to be physically fit, and thus fitness becomes the common
concern of many especially now in this time of uncertainty. Dancing is one of the
oldest and most popular forms of exercise. It has the power to maintain or even
improve your fitness, which is why dancing is always a trend because it is fun and it
is good for the heart.

In this module, you will be introduced to what dance is, its different benefits, types of
dance-related injuries, and how to minimize these injuries from happening. You will
also be provided with activities which in turn lead to the enhancement of your fitness
through the different kinds of dances.

At the end of the module, you should be able to:

 Define dance
 Undertake physical activity and physical fitness assessments
 Determine the risk factors related to dance injuries

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 According to Polly de Mille, an exercise physiologist at the Women’s Sports
Medicine Center in New York, the health benefits gained through dancing is similar
to other forms of activities that involve sustained effort in the target zone.

PART 1: DANCE BENEFITS

Directions: Based on your experience and observation. Give at least two
benefits of dance based on the following (write your answers in your activity
notebook):
 PHYSICAL
1. 1. ___________________________________________________
2. 2. ___________________________________________________
 EMOTIONAL
1. 1. ______________________________________________________
2. 2. ______________________________________________________
 MENTAL
1. 1. ______________________________________________________
2. 2. ______________________________________________________
 SOCIAL
1. 1. ______________________________________________________
2. 2. ______________________________________________________
 CULTURAL
1. 1. ______________________________________________________
2. 2. ______________________________________________________

An injury is tissue or organ damage due to mechanical trauma. Similar to athletes,

dancers are highly motivated to perform well. They push their body to the limit and
spend hours in technique training and mastering a choreography.

PART 2: LIST ME DOWN!

Directions: List five common factors among dancers who have an injury. Write your
answer in your notebook.
1.
2.
3.
4.
5.

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TASK 1: LET’S DO SOME STRETCHING!
Directions: You will be re-introduced to the basic warm-up exercises that you have
already learned during your PE class in your junior years. Try to recall and do them
before performing any physical activity. In the succeeding lessons, do the warm-up
exercises first to condition your body and to prevent injuries from happening.

Note: Your safety is our top priority, so make sure that you are doing all necessary
safety precautions in doing the activity. Avoid doing your exercises in crowded
places and please always observe PHYSICAL DISTANCING.

Warm-up: Dynamic Stretching Exercises

A March High Knees
Butt Kicks Shuffles
Back Pedals
After performing the given exercises, use the following rating scales to assess your
performance:
I – I can perform the exercises by myself
O – I can perform the exercises with other’s help
W – I will do it next time

So, which of the three reflects your performance a while ago?

TASK 2. HR LOG
Directions: Here is an HR log, a template that allows you to self-assess and report
your heart rate before and after you perform each physical activity, the time you
spent, and your Rate of Perceived Exertion (RPE) of the physical activities you do in
a daily basis. Copy and accomplish this log sheet in your activity notebook.

NAME:
DATE ACTIVITY TIME SPENT HR (RPE) HR (POST) RPE SIGNATURE

*To get your HR, lightly press your index and middle fingers on your wrist then count
the number of beats in 15 seconds and multiply by four.
*You can also download the INSTANT HEART RATE: HR MONITOR PULSE
CHECKER application in your mobile app store.

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 Processing questions:
 Why do you need to warm-up properly before performing any dance activities?
 How can knowledge in determining your HR help in improving one’s fitness?

Source: dpsaphilippines.wordpress.com

WHAT IS DANCE?
Dance is an art of rhythmic bodily movements that projects an ordered sequence of
moving visual patterns of line, solid shape, and color (Thomas Munro in Kraus and
Gaufman, 1981).
Dance can be seen among all the people and civilizations of the world. Dances
thrived at the different periods of history and most were a result of intercultural
exchange and contact (Alejandro and Santos-Gana, 2002). Dance has been a major
form of religious ritual and social expression within primitive cultures. It was used as
a way of expressing and reinforcing tribal unity and strength, as an approach for
courtship and mating, and as a means of worship, communication, and therapeutic
experience.

BENEFITS OF DANCE
When done regularly, dancing is a good way to develop cardiovascular and muscular
endurance, body composition (Malvar, 2006) as well as balance and flexibility (Fine,
1891; Keller, 2007; Childs, 2007). Dance training also improves coordination and
also gives other psychological health benefits as compared to other forms of
exercise. Dance provides a unique opportunity for meaningful group involvement as
it encourages intense, positive social interaction and interpersonal relationships in a
working group and gives a sense of togetherness in a group. Dance promotes a

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 place or country’s rich culture through showcasing the different cultural dances. It is
through looking at the different dances of other countries will one see the value of
one’s culture.

FACTORS THAT INCREASE THE RISK OF INJURY AMONG DANCERS

According to the Meeuwisse model (1994), some intrinsic factors predispose an
individual to injury and another set of extrinsic factors increases the susceptibility of
an individual. However, these risk factors require an event that will lead to an injury.
Several factors have been found associated with these injuries such:

1. Poor body alignment and technique. The anatomical alignment and technique of
the dancer are some of the intrinsic factors that are commonly associated with an
injury. Dance requires moving the limbs in a controlled and precise manner. These
movements are anchored at the trunk, which means that the trunk should be stable,
and the spine is aligned properly. Poor spinal alignment and low trunk stability can
lead to uncoordinated movements, which predispose an individual to injury. Some
dance styles such as break dancing require perfect execution of technique to ensure
safety of the individual.

2. Excessive training duration and intensity. Excessive training and limited recovery
impair the ability to heal and repair damaged tissues. Intense technique training will
most likely lead to microscopic injury to the musculoskeletal structures due to
repetitive loading. Without proper rest and sufficient nutrition, the body is not able to
rebuild the tissues and this predisposes the dancer to severe injury. An abrupt
increase in training intensity will also lead to this scenario.

3. Hard dance floor. The floor is where dancers rehearse and perform. An optimal
dance floor should be able to absorb the impact that is generated by the performer.
A hard floor does not help in dissipating the impact and returns the force to the
dancer. The repetitive shock absorbed by foot would eventually damage the foot or
other parts of the lower extremity.

4. Poor shoe design. Footwear can correct foot mechanics and reduce the impact on
the foot. A shoe that does not fit properly or has insufficient shock absorption will
significantly contribute to injury risk. Furthermore, some materials used on the soles
do not offer sufficient traction on the floor and this could lead to slips and falls.

5. Muscle imbalance. Muscle imbalance is an uncoordinated muscle action because

of uneven strength between muscle groups. This is attributed to various factors such
as anatomy, technique, and past injury. For example, the thigh muscles pull up the
patella or kneecap every time it contracts. In many individuals, the muscles on the
outer thigh are much stronger than the muscles on the inner thigh. This causes the
patella to move slightly outwards instead of going up straight. Over time, the
repetitive abnormal motion of the patella irritates the knee joint, which leads to pain
and inflammation (Sommer, 1988).

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 WHAT ARE THE COMMON TYPES OF DANCE-RELATED INJURIES?
An injury is a damage to your body. Injuries can happen at work or play, indoors or
outdoors, driving a car, or walking across the street. There are two types of
musculoskeletal injuries: acute and chronic. Acute injuries occur when the
mechanical force that is absorbed by the musculoskeletal structure is more than
what it is accustomed to. The onset of pain and other symptoms occur immediately
after the impact. Chronic injuries occur due to repetitive trauma and the body is not
given enough time to recover. The onset of the pain and other symptoms occur at a
gradual rate, which is usually worsened with activity or training.

WHAT ARE SOME STRATEGIES THAT COULD REDUCE INJURY RISK?

The cause of injury is an interplay of the factors that make an individual susceptible
to injury and biomechanical stress experienced by the musculoskeletal structure.
While there are no strategies that would prevent someone from getting injured; an
injury is significantly reduced when the factors associated with it are addressed.

1. Programmed exercise and training

It has been reported that dancers are not as physically fit as other types of athletes.
Moreover, several studies reported that poor cardiovascular endurance increase the
risk of dance-related injuries (Angioi et al., 2009), Most injuries occur as fatigue sets
in. A dance training session is commonly divided into a warm-up, technique training,
choreography, and cool-down. The bulk of the training session is devoted to
technique training and learning choreography. Refining the dance technique and
learning choreography does not trigger cardiovascular changes in the same manner
as endurance training. Aerobic exercise and resistance exercises must be included
in the overall training program.

2. Adequate recovery
Recovery is an important phase of training. It is the period wherein the body repairs
and rebuilds itself. Many dancers take several classes a day and spend more than
three hours a day in training and rehearsals. This regimen depletes energy sources
and the nutrients that are important to normal body function. Without proper
recovery, the body will be weak and fatigue easily, which predisposes the dancer to
injury. There are two key factors to effective recovery; nutrition and rest. Proper
eating habits and adequate sleep aid in replenishing nutrients and repairing the
tissues.

3. Appropriate environment
A suspended floor is a floor designed to absorb the impact when dancing or
jumping. It can accommodate the force because it has a dense foam block between
the wood and the concrete. This reduces the force absorbed by the musculoskeletal
structures and minimizes the risk of injury. The floor should be properly maintained
and not slippery. Dancers prefer a training facility or performance center that is a bit
warm because it helps them in their warm-up and prepares them psychologically.

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4. Proper footwear
Shoes protect the lower extremities from injury by reducing the impact when
dancing. Shoes can correct overpronation of the foot, which has been linked to
plantar fasciitis and fat pad contusions. A properly fitted shoe insert can also prevent
excessive foot movement and reduces the risk of twisting the foot. An orthotic shoe
insert can also prevent excessive foot movement and correct overpronation.

5. Proper warm-up and technique

Dance movements require a great degree of flexibility. A proper warm-up helps
improve flexibility before dance training or performance. Beginners need to learn the
proper technique to minimize the risk of straining the muscles. Surveys among
dancers show that technique training from teachers who were aware of the
anatomical limitations helped reduce the risk of injury.

6. Cross-training
Many dancers feel stressed because they are pressured to be perfect. The inability
to manage stress leads to fatigue and burnout which is associated with an injury.
Cross-training is a type of physical training that is different from what is usually
performed. It helps maintain physical fitness but it minimizes the mental stress that is
associated with dancing.

7. Early recognition
Pain is a good indicator that there is damage to the tissue. However, dancers and
athletes tend to have a higher tolerance for pain. Moreover, they associate pain with
improvement and part of the training. It is only when the pain becomes intolerable
that they would consider consulting a physician. At this point, the condition has
worsened, and the only remedy is complete rest and medication. This can be
avoided if the dancer recognizes the pain early and seeks medical advice.

PROCESSING QUESTIONS
Directions: Read and answer the questions. Write your answers in your notebook.

 What is dance?

 Do you think dancers are at a higher risk of injuries as compared to other athletes?
Why?

 Do you think dance can help you in enhancing your fitness? How?

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 In this phase, you will be challenged to apply whatever things you learned about the
lesson. Your understanding of the lesson will be measured by your ability to
complete the statements below. Write your answers in your activity notebook.

I have learned that ________________ ________________ ______.

I have realized that ________________ _________________ _____.

I will apply _____________ _________________ _______________.

DIRECTIONS: Write TRUE if the statement is correct and FALSE if it is incorrect.

Write your answers in your activity notebook.

_________1. Dancing can improve coordination, balance, flexibility, and body

composition.
_________2. A shoe that does not fit properly has insufficient shock absorption and
will significantly contribute to injury risk.
_________3. There are two types of musculoskeletal injuries -acute and overuse.
_________4. Pain is a good indicator that there is damage to the tissue.
_________5. The inability to manage stress leads to fatigue and burnout which is
associated with an injury.
_________6. Dancers are known to be flexible thus they don’t need to perform a
warm-up before their dance training or performance.
_________7. Dance comes in different forms. All dance styles are not alike and they
are distinctive.
_________8. Dancing can help in releasing emotions and improves body image.
_________9. Dancing is a great way to lower the risk of cardiovascular diseases.
_________10. Dance provides a unique opportunity for meaningful group
involvement as it encourages intense, positive social interaction and interpersonal
relationships in the working group.

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Glossary

The following terms used in this module are defined as follows:

Acute injuries – is dance-related injuries that occur when the mechanical force is
absorbed by the musculoskeletal structure.

Chronic injuries – is a dance-related injury, the pain and other symptoms occur at a
gradual rate, which is usually worsened with activity or training due to repetitive
trauma and the body is not given enough time to recover.

Dance - is an art of rhythmic bodily movements that projects an ordered sequence of

moving visual patterns of line, solid shape, and color.
Heart rate (HR) - is the speed of the heartbeat measured by the number of
contractions (beats) of the heart per minute (bpm).

Answer Key

5. Muscle imbalance
4. Poor shoe design
3. Hard dance floor
2. Excessive training duration and intensity
1. Poor body alignment and technique
PART 2:

Promotes cultural values 

Cultural 
Contribute to the individual’s potential for self-actualization in society 
Encourages positive social interaction and interpersonal relationship in a group 
Gives a sense of togetherness within a group 
Social
Aids in releasing emotional and improves body image 
Increase self-esteem and improves body image 
Decrease depressive symptoms 
Decreases incidence of dementia and Alzheimer’s disease 
Help keep the brain sharp 
Mental/Emotional 
Helps recover coordination and neuromuscular skills after injury 

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 10
ASSESS WHAT YOU HAVE
LEARNED
1. 1. TRUE
2. 2. TRUE
3. 3. FALSE
4. 4. TRUE
5. 5. TRUE
6. 6. FALSE
7. 7. TRUE
8. 8. TRUE
9. 9. TRUE
10. 10. TRUE
TRY THIS
PART 1: (Answer may still vary depending on the observation and experiences of the student)
SPECIFIC BENEFITS OF DANCE
 Physical
 Develops cardiovascular and muscular endurance
 Improves coordination, balance, flexibility, and body composition
 Lowers risk of cardiovascular diseases
 Lowers body mass index
 Lowers resting heart rate
 Improves lipid metabolism
 Enables joint mobility (hip motion and spine flexibility
 Helps improve and maintain bone density, thus helps prevent osteoporosis
References

Conrado r. Aparato, Zyra Ruth Talaroc-Brebante, Lualhati Fernando-Callo, Peter

Fermin Dajime, Physical Education and Health (Sampaloc, Manila: Rex Store, Inc.,
2017), page3-7,90-95,103.
Jose P. Doria, Madonna C. Gonzales, Lawrence Jay Sedilla, Janeth Cagulang,
Physical Education & Health-Grade 9: Learner’s Material (Pasig City: Department of
Education, 2014), page 61-62.

https://en.wikipedia.org/wiki/Heartrate.(accessed June19,2020).
https://medlineplus.gov/woundsandinjuries.html.(accessed June19,2020).

For inquiries or feedback, please write or call:

Department of Education – Schools Division of Negros Oriental

Kagawasan, Avenue, Daro, Dumaguete City, Negros Oriental

Tel #: (035) 225 2376 / 541 1117

Email Address: negros.oriental@deped.gov.ph
Website: lrmds.depednodis.net

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