Q1 Dance Module 1 5

Dance
HEALTH-OPTIMIZING
PHYSICAL EDUCATION 3
Supplementary Materials 1
Nature and Elements of Dance

Name of Learner/ Pangalan:
Grade level / Lebel:
Section / Seksiyon:
Date / Petsa:
Learning Activity Sheet / Gawaing Pagkatuto: H.O.P.E. 3
Title: Nature and Elements of Dance
Backgroud Information:
Dance has always been a part of human life. It is an essential element in different cultures,
traditions, celebrations and important rituals. Today, dance were also performed for self—
expression, recreation, competition and even as a means for having an active lifestyle.
Learning Targets:
At the end of this lesson, you should be able to
• discuss the different elements of dance;
• perform simple dance activity with observance to safety precautions; and
• recognize ones’ potential in analyzing and creating simple dance
choreography.
Dances as an art form, tradition, self-expression and recreation despite their differences
have elements in common. Upon learning these elements of dance, you will be able to
develop a better understanding of how dances are created and create a simple dance artwork
of your own.
Elements of Dance
Body
The body is the medium used by the dance artist in expressing his/her craft.
This element answers the question, “What is the body part that can be used
to create shapes, figures and dance actions?”
https://pixabay.com/photos/danc
e-dancersdancing-woman-girl-
4728784/
The following body parts can be used in creating lines and shapes for different dance
movements:
 Head
 Neck
 Trunk - chest, waist, hips, buttocks, back
 Upper extremities – shoulders, arms, elbow,

wrist, hands, palms and fingers
 Lower extremities – legs, knees, ankles, feet,

heels and toes
These body parts can be in different shapes such as straight arms, curved lower back,
twisted torso, etc. The body can be rounded, angular or combination of both. The different
body shapes can be made by means of body parts to body parts, individuals to groups or body
parts to objects. Moreover, the shapes can be symmetrical or asymmetrical.
a. symmetrical – balanced shape; movements are practically identical or similar

on both sides.
b. asymmetrical – unbalanced shape; movements of two sides of the body do

not match or completely different from each other.
Action
It is any bodily movement involved in dancing. It can be in a form of gestures, facial

expression and movement skills.
Basic movement skills that can be incorporated in dance:
a. Non-locomotor Movements – are movements that are done in stationary place.
• Bend or flex
• Lift or raise
• Stretch, extend or straighten
• Twist
• Circle
• Swing
• Turn or rotate
b. Locomotor movements – are movements that brings performer from one place to
another.
Preparatory movements to locomotor
• Point – toes touching the floor, knees extended
• Step – a transfer of weight from one foot to another
• Place – touching the floor with the whole of the foot (with
slight weight on it)
• Spring – to push off the leg/s in the air
Types of Locomotor
• Walk
• Run
• Hop – a spring on one foot and landing on the same foot
• Skip – a step and a hop
• Leap – a spring on one foot and landing on the other foot
• Jump – a spring on both feet and landing on one or both feet.
The different movement skills such as locomotor and non-locomotor movements can
be used and combined in creating a dance choreography. But where are these dance actions
going to take place? The next element will be discussing where these movements can be
performed.
SPACE
This is the area the performers occupy and

where they move. It can be divided into four different
aspects, also known as spatial elements.
a. direction – dance movements can travel

in any direction. The
performers can go forward, side, backward,
diagonal, circular, and so on.
b. level –
movements can be done in a high, medium, or low
level.
c. size – movements can be varied by
doing larger or smaller actions.
d. focus – performers may change their
focus by looking at different directions.
Time
Dance movements can be executed at varying beats. The timing can be fast or slow, with
pauses or silent beats, or even syncopated.
Energy
Different levels and types of energies can be incorporated in the dance

choreography to make the dance art dynamic. Dance movements can
be sharp or smooth, strong or light, free flowing or with sudden stops,
powerful or gentle, etc.
Learning Competency with Code:

1. 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. (PEH11FH-Ia-t-8)
2. Demonstrates proper etiquette and safety in the use of facilities and equipment
(PEH11FH-Ia-t-12)
Direction/ Instruction:
A. Describe the use of body, actions, space and energy on the picture below.
https://www.pxfuel.com/en/free-photo-oowyc
B. Picture analysis. How do you think do the elements -body, action, space, energy and time,
influence the potential of the dance to optimize dancers’ health and fitness?
Assess What You Have Learned

You will be tasked to perform two dance craze for this assessment. You can refer to a video
tutorial of the dance and afterwards, answer the questions below. Write your responses on
your notebook.
Exercises / Activities:
You can choose one dance craze below:

• Mathematics Dance Challenge
• Tala Dance Craze by Sarah Geronimo
• any trending dance challenge you know
Guide Questions:
1. What shapes and actions did your body make in performing the
dance? Kindly draw or describe on your notebook.
2. How did you made use of the space? Describe in terms of:
-direction -level -size -focus
3. Describe the timing of dance.
4. Describe the quality of dance movements applied in your chosen
dance.
Rubric for scoring:
This task will be graded based on the following criteria:

• Depth of response – 5pts
• Connection to outside experiences - 5pts
• Connection to the lesson - 5pts
15 pts
Reflection:
Today I have learned that ________________________________________________________.
I find __________________________ the most interesting because ______________________.
References for Learners:
Dinoso, C. 1990. Gymnastics Book. Rex Bookstore.
elementsofdance.org. 2018. Elements of Dance. Retrieved from:
https://www.elementsofdance.org/
Download Asset. n.d. The Elements of Dance: Dance Concepts. Retrieved from:
https://www.kpbsd.k12.ak.us/Workarea/DownloadAsset.aspx?id=36260
Answer Key:
Prepared by: Niño C. Melindo
Name of Writer: Niño C. Melindo

Dance
HEALTH-OPTIMIZING
DANCE FORMS/CLASSIFICATION
and Fundamental Steps in Dancing
Section / Seksiyon:
Date / Petsa:
Title: Lesson No. 2: DANCE FORMS/CLASSIFICATION and Fundamental Steps in Dancing
These are the varied identities or dance according to its roots and beginnings.
a. CLASSICAL DANCE
Dances with standardized rules and restrictions. It can be religious related dance or court and royal
entertainment form.
b. CLASSICAL BALLET
A dance of supreme standards learned from an academe. This is originated from Italy from the
word bal-lo meaning to dance and flourished in the royal court of France.
b.1. MODERN DANCE
A deviation from the principles of classical ballet developed by Isadora Duncan. She
believes in the principle of naturalness and true expression of the human body and soul.
b.2. CONTEMPORARY DANCE
This is a combination of ballet and modern dance hereby it uses the varied medium of other
dance forms like folk, ethnic, or tribal dance.
c. POPULAR DANCE
This is highly recognized as a dance forms in television and other dance centers like discotheque
houses and social gatherings.
d. FOLK DANCE
The term implies the traditional flavor and characteristics of the people, their feelings and
sentiments as traditional dance.
e. ETHINIC/TRIBAL DANCE
A dance particularly found in a group of people living together in a locality with common beliefs
and customs.
f. BALLROOM DANCE
A popular term for dance performed on ballroom areas for purposes of recreation and
entertainment.
Example: Latin American Dances (Tango, Cha-Cha, Boogie)

Popular American Dances (Foxtrot, Rhumba, Samba, and others)
1. 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. (PEH11FH-Ia-t-8)
2. Demonstrates proper etiquette and safety in the use of facilities and equipment
(PEH11FH-Ia-t-12)
Exercises / Activities
FUNDAMENTAL DANCE POSITION AND STEPS
A. Feet Position B. Arms Position
CHARACTERISTICS
Feet – Close and parallel

touching toes at 45º
Arms – encircled in front

chest level, relaxed
fingers slightly apart
First Position First Position
Feet – Open parallel stride

sideward
Arms – Arms raised sideways
a little below shoulder
level
Second Position Second Position
Feet – Closed-crossed, heel

In-step touching knees
locked
Arms – one arm encircle
overhead other raised
sideways
Third Position Third Position
Feet – Open-crossed
Arms – One arm encircle

overhead other arm
on first position
Fourth Position Fourth Position

Feet – Close-crossed,
heel-toe touching
knees locked
Arms – Both arms encircled

Overhead, fingers apart
Fifth Position Fifth Position
Guide Questions:
Rubric for scoring:
Reflection:
Dinoso, C. 1990. Gymnastics Book. Rex Bookstore.
elementsofdance.org. 2018. Elements of Dance. Retrieved from:
https://www.elementsofdance.org/
Download Asset. n.d. The Elements of Dance: Dance Concepts. Retrieved from:
https://www.kpbsd.k12.ak.us/Workarea/DownloadAsset.aspx?id=36260
Answer Key:

Dance
HEALTH-OPTIMIZING
Managing Stress through Dance

Section / Seksiyon:
Date / Petsa:
Title: Lesson No. 3: Managing Stress through Dance
Stress is sometimes or most of the time is inevitable. We tend to ignore the stress that we feel
but it went to cause much more stress. We live in a world with a busy life. That’s why we encounter so
much of stress in a day to day of living. It is important to know on how to cope up with this stress in a
most managing way. We can do a lot of things to relieve stress, and one of which is through dance.
Dance can be a form of stress management.
We have different ways on how to relieve stress. Activities in relieving one’s stress may vary on how we
look at stress. Managing one’s stress can be done through dancing. Dancing is a great way of releasing
our tensions in our body that leads also in relieving stress.
Dancing as Stress Management

Dance can be used in so many ways. One of the functions of a dance is to relieve stress. In able
for us to avoid chronic illness or diseases, we opted to seek activities that may help us to have a healthy
living. Avoiding stress can make our life easy and much more fun. Through dancing we lead to a healthy
lifestyle.
Dance is purposeful. It plays a vital role for self-expression and has been part of rituals and religious
gatherings. It is also part of our culture and traditions throughout the years. It was passed in to one
generation into another generation. Its functions become so wide that it can even help in our daily life.
How far can dance go in terms of relieving stress? Dance is a form of exercise. It provides proper body
coordination, mobility and reduces tension in the body. It calms our mind and releases toxins in our
body.
There is a reason why Kevin Bacon slides, jumps and chassés across an empty warehouse. To
relieve his teenage drama and stress! All of his classmates, getting the chance to dance for the first time
at their prom, looked more like freed prisoners than teenagers filled with angst.
Why? They were relieving their stress through dancing!
What is it about dancing that makes us all feel so free and relieved of our everyday stresses?
3 Ways Dancing Relieves Stress
1. WHEN THE BODY FEELS GOOD, THE MIND DOES, TOO!
The scientific reason for why dance has the ability to act as a stress reliever stems from the idea
that when the body feels good, the mind does, too. Any type of physical activity releases
neurotransmitters and endorphins which serve to alleviate stress. Neurotransmitters are chemicals
within the brain that help communicate messages throughout the body. Endorphins are the body’s
natural painkiller to reduce stress and improve the mind’s perception of the world. Thus, after a
good workout the endorphins cause the body to feel calm and optimistic. The endorphins also aid in
improving the quality of sleep, so that a few sleepless nights due to stress can be avoided after
dancing!
2. DANCE OFFERS A CREATIVE OUTLET FOR PEOPLE TO EXPRESS THEIR

PERSONALITIES IN A SAFE
ENVIRONMENT
Your work environment isn’t always to best place to express who you really are. More often
than not, you need to be a more buttoned up version of yourself and hide much of your inner self.
Dancing offers an outlet for people to express who they are––through music, movement or even
costumes! Dancing helps you connect to who you really are. Leave that suit or pencil skirt at the
office and trade it in for sparkles and spandex!
3. DANCING IMPROVES YOUR PHYSICAL HEALTH
From weight loss, to increased flexibility, stronger bones and building muscle tone, dancing is a
total body workout.
Dancing can be a way to stay fit for people of all ages, shapes and sizes. It has a wide range of
physical and mental benefits including:
1. Improved condition of your heart and lungs

2. Increased muscular strength, endurance and motor fitness
3. Increased aerobic fitness
4. Improved muscle tone and strength
5. Weight management
6. Stronger bones and reduced risk of osteoporosis
7. Better coordination, agility and flexibility
8. Improved balance and spatial awareness
9. Increased physical confidence
10. Improved mental functioning
11. Improved general and psychological well being
12. Greater self-confidence and self-esteem
13. Better social skills.
And nothing makes you feel less stressed than when you know you’re doing great things
for your physical and mental health.
It’s well know today that stress is a silent killer and causes things from inflammation in
the heart to psychological distress. But you can avoid these terrible effects by taking simple
measures like, well, dancing! So, take a lesson from the Footloose gang and when in doubt,
dance it out!

1. Explains how to optimize the energy systems for safe and improved performance
2. Explains the role of physical activity in managing one’s stress
3. Sets FITT goals based on training principles to achieve and/or maintain HRF.
4. Self-Assesses Health-Related Fitness (HRF) status, barriers to physical activity assessment participation and one’s
diet.
1. Watch and follow the dance routine in this link:
https://www.youtube.com/watch?v=5a9JBk7Q_ko
2. Answer the following:
• a. How do you feel after dancing for 3-5 minutes?

b. Did the dance routine you have followed made you feel better? Why or Why not?
1. What is the importance of dancing when it comes to relieving stress?
Watch the video thru the link below; study it, and do a demo dance.
https://www.youtube.com/watch?v=ZWk19OVon2k
Guide Questions:
1.1How do you feel after doing an exercise dance?
1.2 Is it really possible to incorporate any kind of dance into exercise dance?
1.3 Aside from HipHop, what other form of dance can be incorporated in a dance exercises?
Remember:
3 Ways Dancing Relieves Stress
1. WHEN THE BODY FEELS GOOD, THE MIND DOES, TOO!
• The scientific reason for why dance has the ability to act as a stress reliever stems from the
idea that when the body feels good, the mind does, too.
• Any type of physical activity releases neurotransmitters and endorphins which serve to
alleviate stress. Neurotransmitters are chemicals within the brain that help communicate
messages throughout the body.
• Endorphins are the body’s natural painkiller to reduce stress and improve the mind’s
perception of the world.
2. DANCE OFFERS A CREATIVE OUTLET FOR PEOPLE TO EXPRESS THEIR

PERSONALITIES IN A SAFE
ENVIRONMENT
• Dancing offers an outlet for people to express who they are––through music, movement or
even costumes!
• Dancing helps you connect to who you really are. Leave that suit or pencil skirt at the office
and trade it in for sparkles and spandex!
3. DANCING IMPROVES YOUR PHYSICAL HEALTH
• From weight loss, to increased flexibility, stronger bones and building muscle tone, dancing
is a total body workout.
Dancing can be a way to stay fit for people of all ages, shapes and sizes. It has a wide range of physical
and mental benefits including:
Reflection:
Let’s Think and Act!

REFLECTIVE LEARNING SHEET NO.1
Directions. Answer the following questions. Have fun and enjoy!
1. What are the reasons why most of the people don’t have time for
physical activities such as exercise and dancing?
2 . At this time of pandemic, how can danc ing help to relive stress?

https://www.arthurmurraydancenow.com/blog/3-ways-dancing-relieves-stress
(Arthur Murray)
https://www.youtube.com/watch?v=ZWk19OVon2k
(Youtube channel by Popsugar Fitness)
https://www.youtube.com/watch?v=5a9JBk7Q_ko
https://www.youtube.com/watch?v=VsuiNSrhYG4

Dance
HEALTH-OPTIMIZING
Philippine Folk Dance

Section / Seksiyon:
Date / Petsa:
Title: Lesson No. 4: Philippine Folk Dance
With each passing year, customs and beliefs of groups of people get built little by little, slowly
with time forming into traditions. Folk dances represent one of the strongest ways these (sometimes
truly ancient) traditions of countries and regions can be showcased to the public. Even though many
traditional dances bear the name of an ethnic dance, not all of them remained folk dances, but all of
them try to emphasize the cultural roots of the particular dance. Some of them morphed over time into
religious dances, and as such, they are not primarily used to showcase tradition but to enhance religious
ceremonies and beliefs. Such dances are often called religious or ritual dances.
Dance or dancing is said to be a stress reliever, it is also a form of exercise that will help boost
the immune system through cardio exercises in a form of zumba, hiphop aero and dance aerobics.
Many of this dance comes in different forms and nature and one of these is the Ethnic or Folk dance. In
this module, you will learn one dance offered in K-12 Curriculum in HOPE 3, which is the Folk Dance.
A. Ethnic / Folk Dance Defined

A folk dance is a dance developed by people that reflect the life of the people of a certain
country or region. Not all ethnic dances are folk dances. For example, ritual dances or dances of ritual
origin are not considered to be folk dances. Ritual dances are usually called "Religious dances" because
of their purpose. The terms "ethnic" and "traditional" are used when it is required to emphasize the
cultural roots of the dance. In this sense, nearly all folk dances are ethnic ones
B. Philippine Folk Dance

The history of Philippine folk dancing incorporates influences from immigrants and conquerors
while at the same time maintaining distinctly Filipino roots. Philippine folk dancing is a true reflection of
daily life in past centuries while enchanting modern audiences at the same time.
Classification of Philippine Folk Dance
Nature Meaning Examples

Occupational Dances depict actions of a particular occupation Planting, Punding
Religious associated with religion, vows and Dugsu, Sua-sua

/Ceremonials ceremonies
Comic Dances depict funny movements for Kinotan, Makonggo
entertainment
Game Dances done with play elements Lubi-lubi, Pavo
Wedding Dances performed during wedding feasts Panasahan
Courtship Dances depict the art of courtship Hele-hele, Tadek,
Pantomina
Festival Dances suitable for special occasions Pandanggo, Habanera
War Dances show imagery combat Sagayan, Palu-palo
1. 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. (PEH11FH-Ia-t-8)
2. Demonstrates proper etiquette and safety in the use of facilities and equipment (PEH11FH-
Ia-t-12)
3. Recognizes the value of optimizing one’s health through participation in physical activity
assessments (PEH11FH-Id-t-14)
• Know the meaning of folk dance
• Identify the classification of folk dance
• Discuss the background and context of the dance Cariñosa
• Perform the dance competencies of Cariñosa properly.
Lesson Proper
Traditional dances are dance of indigenous communities that show cultural traits of peoples
from a specific time and space. Customs and traditions ( through dance steps and costumes) are
preserved in tradition dance. Handed down from generation to generation, with fixed sets or patterns,
these dances can either be ethnic or folk.
According to some literature, ethnic dances in the Philippines are classified into two categories.
One is that of the dances of the non- Christians, referring to the pre Hispanic and the Muslim dances.
The other category is that of the Christians. Performed mostly by the lowland Filipinos, dances under
this category have strong influence from the Western culture, particularly from Spain.
Folk Dances are classified according to geographical locations and the nature of the dances.
According to geographical locations, folk dances can ba national ( dances with common basic
movements, with slight variations) or local or regional ( dances that are unique to certain localities only.
According to the nature of the dance, folk dances can be occupational dances, religious or ceremonial
dances, courtship dances, wedding dances war dances, comic dances, game dances, and social dances.
Cariñosa Folk Dance
Cariñosa Meaning: loving or affectionate one Dance Culture: Hispanic origin Place of Origin:
Panay Island Classification: Courtship History The dance originated in Panay Island in the Visayan Islands
and was introduced by the Spaniards during their colonization of the Philippines. It is related to some of
the Spanish dances like the bolero and the Mexican dance Jarabe Tapatio or the Mexican Hat Dance. The
cariñosa dance is a popular folk dance performed throughout the Philippines. It belongs to the Maria
Clara suite of Philippine folk dances. These are so named in honor of Maria Clara, who was the main
character in Jose Rizal's novel Noli Me Tangere, ('Don't Touch Me'), about the colonization of the
Philippines by the Spanish. In it, Maria Clara is portrayed as a noble and loyal woman, who after the
publication of the novel in the 19th century became the female symbol of virtue for Filipina women. The
cariñosa is a much-loved folk dance in the Philippines and the characteristic shy behavior of the female
dancer is said to represent the mannerisms of Filipina women.
Figures of Cariñosa
The 1st figure is the “Three Steps and Point”. It starts with the right foot, take three steps sideward
right. Point left foot in front. Right hand in reverse “T” position and left hand on skirt/waist. Kumintang
right hand when pointing left foot.
The 2nd figure is “Pointing”. It starts with the right foot, take three steps forward and meet at the
center. Take four touch steps in front, right and left alternately. Take four steps forward to partner’s
place, passing each other by right shoulder. Turn right about to face each other and close right to left.
The 3rd figure is “Back-toBack”. The partners meet at the center as in figure II. Turn right about to be in
back-to back position, slightly to right of partner. Girl holds skirt; boy places hands on waist. Point right
foot in front and shake right index finger at partner over right shoulder by left shoulder; left hand on
waist. Step right sideward to be side by side with partner by left shoulder; place right hand on waist.
The 4th figure is the “Hide-and-Seek with Fan”. The girl hold and open fan with right hand. Point right
foot in front and cover face with fan. The boy-point right and left foot alternately in front and look at
partner from underneath the fan, hands on waist.
The 5th figure is “Kneeling and Fanning”. Take three steps forward to the center. Girl kneels while boy
passes around on right of girl to stand behind her and faces the same direction as girl. Boy points right
and left foot four times alternately in front, looking at girl over her right and left shoulder alternately.
Girl looks at partner over her right and left shoulder alternately.
The 6th figure is “Hide-and-Seek with Handkerchief”. Partners meet at the center as in figure II. Boy
takes handkerchief at corners in a perpendicular position between their faces with boy’s hands on top at
face level.
The 7th figure is “Flirting with Handkerchief”. Partners turn right shoulders toward each other. Starting
with right foot, take eight waltz steps forward, moving around clockwise. Girl holds handkerchief at one
corner and place it over her right and left shoulder alternately at every measure, looking back at the boy
at the same time. Boy, in the meantime, follows behind girl, stretching out right and left hand
alternately, as though they were trying to catch the free end of the handkerchief.
The 8th and last figure is “Flirting”. Start by taking two waltz steps to meet at the center. With girl
leading in front, partners take six waltz steps forward moving around clockwise.
Guide Questions:
Directions. Answer the following questions
1. _____________ characterized by vivid colors and rhythmic movements which reflect the influence of
Arabian and Indo-Malaysian cultures.
2. ______________ performed essential "for the gods" ceremonial and ritual type of dances.
3. _____________ dances to celebrate victories, festivals, religious rituals, thanksgiving, etc; musical
instruments include nose flute, bamboo guitar, drums, gongs and wooden sticks.
4. ___________ named after the chief female character of Jose Rizal's Noli Me Tangere; Spanish
influenced "Filipinized" by the use of bamboo castanets and abanico.
5. __________ illustrate the fiesta spirit and love of life; best known type of Filipino dance
Remember:
The dance originated in Panay Island in the Visayan Islands and was introduced by the Spaniards
during their colonization of thePhilippines. It is related to some of the Spanish dances like the bolero and
the Mexican dance Jarabe Tapatio or the Mexican Hat Dance. Carinosa Props · Female carinosa dancers
often use fans. If you're the female dancer, you open your fan by giving it a firm shake. Once it's open,
simply fan yourself to the music, matching each downward movement of the fan with one beat in the
three-beat bar.
Figures of Cariñosa The 1st figure is the “Three Steps and Point”. The 2nd figure is “Pointing”.
The 3rd figure is “Back-toBack”. The 4th figure is the “Hide-and-Seek with Fan”. The 5th figure is
“Kneeling and Fanning”. The 6th figure is “Hide-and-Seek with Handkerchief”. The 7th figure is “Flirting
with Handkerchief”. The 8th and last figure is “Flirting
Reflection:
Directions. Answer the following questions. 1. Would you recommend dancing as an activity
done at home especially when most people stay at home, why or why not?
REFERENCES
 https://sites.google.com/site/missverlyn/products-services
 Gialogo C, Gialogo R. Fit for life The k to 12 Physical Education and Health Textbook. Phoenix
Publishing House Inc
 https://jiebelle.weebly.com/carintildeosa.html

Dance
HEALTH-OPTIMIZING
FITT PRINCIPLES/ goals

Section / Seksiyon:
Date / Petsa:
Title: Lesson No. 5: FITT PRINCIPLES/ goals
The FITT Principle (or formula) is a great way of monitoring your exercise program. The acronym
FITT outlines the key components, or training guidelines, for an effective exercise program, and the
initials F, I, T, T, stand for: Frequency, Intensity, Time and Type.
Frequency: refers to the frequency of exercise undertaken or how often you exercise.
Intensity: refers to the intensity of exercise undertaken or how hard you exercise.
Time: refers to the time you spend exercising or how long you exercise for. Type: refers to the
type of exercise undertaken or what kind of exercise you do.
Let’s take a look at each of the components in a little more detail.

Frequency
• Frequency is a key component of the FITT Principle. Remember that it’s important to know why
you’re exercising and what you want to achieve before rushing into any exercise program.
Intensity
• This is an extremely important aspect of the FITT Principle and is probably the hardest factor to
monitor. The best way to gauge the intensity of your exercise is to monitor your heart rate.
Time
• The time you spend exercising is also an important part of the FITT Principle. The time dedicated
to exercise usually depends on the type of exercise undertaken.
Type
• The type of exercise you choose will have a big effect on the results you achieve. That’s why it’s
important to know what you want to gain from your efforts.
FITT for Cardio and Weight Loss

• The FITT Principle is most commonly used for cardiovascular (aerobic) training and weight loss,
although it’s also commonly used as part of strength training recommendations (see below). The
standard recommendation for cardio training is as follows.
• Frequency – 5 to 6 times per week.
• Intensity – Easy to moderate, or about 60-75% of your maximum heart rate.
• Time – Anywhere from 30 to 60 minutes or more.
• Type – Any exercise you can do continually, like running, walking, cycling, swimming, rowing,
stair-climber, elliptical trainer, etc.
FITT for Strength

• When the FITT Principle is used as part of strength training, the standard recommendations are
as follows.
• Frequency – 2 to 3 times per week, but NOT on consecutive days (leave 1 or 2 days rest between
each strength session).
• Intensity – The intensity of your strength training depends on the amount of weight lifted and
the sets and reps you do. Basically, the heavier the weight, the less sets and reps, while the lighter
the weight, the more sets and reps you can do.
• Time – The time you spend doing strength training will depend on the intensity of the workout.
If the intensity is extremely high, then reduce the time spent doing strength training or include
extra rest. If the intensity is low, the time spent doing strength training can be a lot longer.
• Type – The best types of strength training exercises include free weights, machine weights,
hydraulic weight machines, resistance bands and bodyweight exercises like push-ups, chin-ups
and dips, etc.
FITT for Stretching

• Let’s take a look at how the FITT Principle can be applied to stretching as it relates to improving
flexibility and range of motion. Remember, stretching can be used for other activities like
warming up and cooling down, but for the purpose of this article let’s stick with stretching for
improving flexibility.
• Frequency – 5 to 7 times per week. Unlike other types of exercises, like cardio and strength
training, stretching (when done properly) is very relaxing and therapeutic, and will help you
recover from your other activities. So feel free to add stretching to your exercise program every
day.
• Intensity – Slow, easy and relaxed. When the goal is to improve flexibility and range of motion
you should do your stretching at a low intensity. Move into the stretch position and as soon as
you feel deep tension within the muscle group, stop there. If it’s hurting or painful, you’ve gone
too far. On a scale of 1 to 10 aim for a tension of about 6 or 7 out of 10.
• Time – Anywhere from 15 to 60 minutes, and hold each stretch for 40 to 60 seconds.
Type – Static, Passive and PNF. For improving range of motion and creating permanent changes in your
flexibility the best types of stretching to use are long-hold static stretching, passive (or assisted)
stretching and PNF stretching.
1. Explains how to optimize the energy systems for safe and improved performance
2. Explains the role of physical activity in managing one’s stress
3. Sets FITT goals based on training principles to achieve and/or maintain HRF.
4. Self-Assesses Health-Related Fitness (HRF) status, barriers to physical activity assessment participation
and one’s diet.
1. Using the F.I.T.T. Principles, make a weekly Fitness Work Out Plan while staying at home.
2. Execute the Fitness Work Out Plan thru video coverage
Create a 10-15 minutes home Fitness workout video and see if how are you going to apply the FITT
principle. The output must be submitted on or before the said deadline.
REMEMBER
FREQUENCY -how often you TIME-how long each session lasts exercise
F.I.T.T. Principle
INTENSITY-how hard you exercise TYPEdoing- what kind of exercise you are
Guide Questions:
1. Answer the following:
a. Enumerate the significant results do FITT Principles can give in your Fitness Work Out?
b. What better results does FITT Principles can give in your Fitness Work Out?
2. Home Fitness Work Out (strength training)
a. Via Facebook Messenger, send your created video. The Fitness Work Out activity must
include carrying/lifting the following equipment:
• - 1pale of water
• - 1 gallon of water
• - 5 to 10 pcs. of books
b. From your created video (a), how can you integrate the Fitness Work Out using the FITT
Principles?
Reflection:
Let’s Think and Act!

REFLECTIVE LEARNING SHEET NO.1
Directions. Answer the following questions. Have fun and enjoy!
1. How can you fight the covid-19 using this FITT Principle?
2. Why do we need to consistently do regular physical activities?
• https://www.youtube.com/watch?v=Qty_B-I2xoI
(Anna Maldonado)
• https://www.verywellfit.com/f-i-t-t-principle-what-you-need-for-
greatworkouts-1231593 (Paige Waehner)
• https://www.youtube.com/watch?v=yAFb0vxopmc
(Heather Black)

Q1 Dance Module 1 5

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Dance

Nature and Elements of Dance

Grade level / Lebel:

Learning Activity Sheet / Gawaing Pagkatuto: H.O.P.E. 3

Title: Nature and Elements of Dance

 Trunk - chest, waist, hips, buttocks, back

 Upper extremities – shoulders, arms, elbow,

 Lower extremities – legs, knees, ankles, feet,

a. symmetrical – balanced shape; movements are practically identical or similar

b. asymmetrical – unbalanced shape; movements of two sides of the body do

It is any bodily movement involved in dancing. It can be in a form of gestures, facial

Basic movement skills that can be incorporated in dance:

a. Non-locomotor Movements – are movements that are done in stationary place.

This is the area the performers occupy and

a. direction – dance movements can travel

Different levels and types of energies can be incorporated in the dance

Learning Competency with Code:

Assess What You Have Learned

You can choose one dance craze below:

This task will be graded based on the following criteria:

Today I have learned that ________________________________________________________.

I find __________________________ the most interesting because ______________________.

References for Learners:

Dinoso, C. 1990. Gymnastics Book. Rex Bookstore.

elementsofdance.org. 2018. Elements of Dance. Retrieved from:

Prepared by: Niño C. Melindo

Name of Writer: Niño C. Melindo

Grade level / Lebel:

Learning Activity Sheet / Gawaing Pagkatuto: H.O.P.E. 3

Title: Lesson No. 2: DANCE FORMS/CLASSIFICATION and Fundamental Steps in Dancing

b.1. MODERN DANCE

b.2. CONTEMPORARY DANCE

Example: Latin American Dances (Tango, Cha-Cha, Boogie)

FUNDAMENTAL DANCE POSITION AND STEPS

A. Feet Position B. Arms Position

Feet – Close and parallel

Arms – encircled in front

Feet – Open parallel stride

Second Position Second Position

Feet – Closed-crossed, heel

Third Position Third Position

Arms – One arm encircle

Fourth Position Fourth Position

Arms – Both arms encircled

Fifth Position Fifth Position

Rubric for scoring:

References for Learners:

Dinoso, C. 1990. Gymnastics Book. Rex Bookstore.

elementsofdance.org. 2018. Elements of Dance. Retrieved from:

Prepared by: Niño C. Melindo

Name of Writer: Niño C. Melindo

Managing Stress through Dance

Grade level / Lebel:

Learning Activity Sheet / Gawaing Pagkatuto: H.O.P.E. 3

Title: Lesson No. 3: Managing Stress through Dance

Dancing as Stress Management

Why? They were relieving their stress through dancing!

3 Ways Dancing Relieves Stress

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

2. DANCE OFFERS A CREATIVE OUTLET FOR PEOPLE TO EXPRESS THEIR

3. DANCING IMPROVES YOUR PHYSICAL HEALTH

1. Improved condition of your heart and lungs

Learning Competency with Code:

I find ____ the most interesting because .