PE and Health

Quarter 1 – Module 3:
MODERATE TO VIGOROUS
DANCE ACTIVITIES
(Week 5-6)

MELC: Engages in moderate to vigorous dance/physical activities (MVPAs) for at least 60

minutes most days of the week in a variety of settings in- and out-of school.

Prepared by:
PAMELA L. ABIANG
SHS T II
Introductory Message
For the facilitator:

Welcome to P.E. AND HEALTH 12 Alternative Delivery Mode (ADM) Module on

MODERATE TO VIGOROUS DANCE ACTIVITIES.

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:

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.

For the learner:

Welcome to P.E. AND HEALTH 12 Alternative Delivery Mode (ADM) Module on

MODERATE TO VIGOROUS DANCE ACTIVITIES

The hand is one of the most symbolized part of the human body. It is often used to
depict skill, action and purpose. Through our hands we may learn, create and
accomplish. Hence, the hand in this learning resource signifies that you as a
learner is capable and empowered to successfully achieve the relevant
competencies and skills at your own pace and time. Your academic success lies in
your own hands!

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:

What I Need to Know This will give you an idea of the skills or
competencies you are expected to learn in
the module.

What I Know 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

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 module.

What’s In This is a brief drill or review to help you link

the current lesson with the previous one.

What’s New In this portion, the new lesson will be

introduced to you in various ways such as a
story, a song, a poem, a problem opener, an
activity or a situation.

What is It This section provides a brief discussion of

the lesson. This aims to help you discover
and understand new concepts and skills.

What’s More This comprises activities for independent

practice to solidify your understanding and
skills of the topic. You may check the
answers to the exercises using the Answer
Key at the end of the module.

What I Have Learned This includes questions or blank

sentence/paragraph to be filled in to
process what you learned from the lesson.

What I Can Do This section provides an activity which will

help you transfer your new knowledge or
skill into real life situations or concerns.

Assessment This is a task which aims to evaluate your

level of mastery in achieving the learning
competency.

Additional Activities In this portion, another activity will be given

to you to enrich your knowledge or skill of
the lesson learned. This also tends
retention of learned concepts.

Answer Key This contains answers to all activities in the

module.

At the end of this module you will also find:

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.

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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!

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 What I Need to Know

This module was designed and written with you in mind. It is here to help you master
MODERATE TO VIGOROUS DANCE ACTIVITIES. The scope of this module permits it
to be used in many different learning situations. The language used recognizes the diverse
vocabulary level of students. The lessons are arranged to follow the standard sequence of the
course. But the order in which you read them can be changed to correspond with the textbook
you are now using.

This learning material will discuss on Moderate to vigorous dance activities. This will help
you know how activities in dancing can help developed yourself towards realization on the
importance of developing healthy lifestyle, making your immune system become stronger to
fight against lifestyle diseases and other diseases caused by different viruses. So, you are
encouraged to spend at least 60 minutes of moderate to vigorous dance activities most days of
the week. Use the lesson to influence your sibling and even parents so they may also develop
the habit of performing dance activities for healthy lifestyle, stronger immune system and
fight against stresses of life especially in this time of pandemic.

Using this module, you are expected to:

1. identify moderate to vigorous dance activities;
2. execute moderate to vigorous physical activities at least 60 minutes most days of the
week
3. express personal feelings about progressing in performing dance skills
4. exhibit persistence in engaging in moderate to vigorous dance activities most days of
the week for at least one hour.
 What I Know

Divide your paper in 2 columns. Column A Moderate and Column B Vigorous. Classify the
picture if it is moderate activity or vigorous activity. Write the numbers only under each
column.

1.

2.

3.

4.
 5.

6. 7.

9. 10.

8.

11.

13.
12.
 14.
15.

Lesson
Moderate to Vigorous Dance
1 Activities

Dance classes are an important example of structured physical activity programs,

because dance is a highly prevalent type of physical activity among the youth. It can play a
critical role by providing health-enhancing physical activity to students, and can assist them
in meeting the current physical activity guideline.
It is always a concept that school has a big role in the life of the student when it
comes to developing them to be physically active. Physical Education contributes much in the
development of students’ physical, mental, spiritual, and social well-being. Another idea is
that students who are physically active are students who excel in terms of cognitive aspect.
According to James F. Sallis,Ph.D. a professor of San Diego University, a Doctor of
Movement Psychology (https://www.youtube.com/watch?v=ttB54ZiNMmY) that there are
lots of benefits from doing moderate and vigorous physical activities. Very important for us
to be active, to decrease obesity, improve self-confidence and for mental health, which will
develop their focus and a favors academic achievement. It is recommended that young
students should at least engage themselves in moderate to vigorous physical activities like
dancing at least 60 minutes every day.
Helping youth achieve the current physical activity guideline of at least 60 minutes of
daily moderate-to-vigorous physical activity (MVPA) is a key public health objective for the
21st century. Structured physical activity programs are major avenues for providing physical
activity to youth, and as such, they are a recommended strategy for the promotion of physical
activity.
 What’s In

Previously you learned about FITT principle and different training principle.
Frequency is how often do you do your physical activity, Intensity is how hard do you
perform your physical activities, Time is how much do you spend doing your physical
activities and what Type or mode of physical activities that you do. Doing this principle, you
learned to set your goal and have a better understanding how your body will react, adapt,
developed to different physical activities like dancing and how to maintain it.
In this module you will learn what are moderate physical activities and vigorous
physical activities. What activities are the experts referring to when it is moderate physical
activities as well as vigorous physical activities?

What’s New

Do you know how to bike? Do you jog or run? Do you dance? What other physical
activities do you do? If so, what do you feel after doing? You feel tired, breath hard? Or did
you enjoy it? When do you enjoy doing it? You enjoy when you do it alone, or you enjoy
much when doing with your friends or with your family?
What are the physical activities you are doing, if you do it actively and correctly, and
then it’s good for your physical health. These will help you develop a healthy lifestyle.
Active lifestyle may give you more benefit like prevention from different lifestyle diseases
like diabetes, cardiovascular diseases, etc. and even will strengthen your immune system that
fight different diseases, even diseases caused by virus like COVID19.

Activity 1: Watch any aerobic dancing or workout in you tube. Record while following or
doing the aerobic dance. (Rubrics will be used to rate your performance). Write a
reflection about your feeling during dancing, after dancing and your feeling while doing it.
Submit this to your teacher.
 What is It
The first thing to understand about the 60-minute guideline: It refers to 60 minutes of
moderate-to-vigorous physical activity, commonly abbreviated as MVPA.
Moderate physical activities – requires a moderate amount of effort and noticeably
accelerates the heart rate. Example brisk walking, dancing, gardening, and household chores
are only some.
Vigorous physical activity requires a large amount of effort and causes rapid breathing and a
substantial increase in heart rate. Running, cycling faster, brisk mountain climbing,
competitive sports, carrying heavy loads like in weightlifting, aerobics are only some of the
examples.
By that definition, a lot of things may qualify as physical activity—everything from dancing,
free play, and sports participation to household chores and active transportation.
Essentially, for children and adolescents need, at least 60 minutes of moderate to
vigorous physical activities most days of the week. Depending on a child’s level of fitness,
walking to school may be moderate activity, but for most kids its light activity. Riding a bike
to school, especially if there are hills to climb, probably represents moderate activity. But
again, it depends on the level of fitness of the child and how fast and hard they decide to
pedal.
Adults from 18 to 64 years of age, at least 150 minutes physical activity in a week can
benefit from doing according to World Health Organization, Global Strategy on Diet,
Physical Activity and Health. Considering benefits of doing MVPAs like it lowers the rates
of lifestyle diseases like cardiovascular diseases, diabetes, depression, colon cancer and the
like; it deliver less risk of different fractures for the reason that doing such moderate and
vigorous physical activities it will strengthen our bones; it will also improve
cardiorespiratory and muscular fitness; and weight maintenance.
As Dancing is generally a moderate physical activity, like waltzing in folk dance are dance of
the people which consist of culture and tradition of a country handed from generation to
generation., and foxtrot, tango and cha cha cha are ballroom dance which is a type of social
dance performed by couple. But how about running to perform cartwheel and other stunts,
and pyramid building in cheerleading which consist of cheers and organized routines serves
as motivation for a sports team before it becomes a competition in itself; power moves in
break dancing, an old school style of hip hop dance, it has an unstructured and improvisation
includes gymnastic and acrobatic movements; pirouette and grand jete, leaps and jumps in
ballet a ballare in Italian word which means to dance are programmatic scenic dance
accompanied by a music , galloping in folk dancing, jumps and leaps in modern dance a
contemporary dance where dancers are express their feeling freely through movements , they
are only some examples of vigorous physical activities in dancing.
 It can already benefit an individual doing for at least 60 minutes most days of the
week. We all know that dancing has been a part of our culture and tradition, an enjoyable
way to be more physically active and fit and healthy. Dancing can improve our physical
health like heart and lungs, developed muscular strength and endurance, strengthen immune
system, it also develops other elements of physical fitness like coordination, balance, agility
and flexibility. It also includes improvement of psychological wellbeing, which tend to
increase self-confidence and self-esteem and even encourages social interaction, and lastly it
promotes the culture and tradition of a country, as a cultural benefit, and Social benefit which
makes family bond together, and with friends.

What’s More

Activity 2: The following are different physical activities. In separate paper write if it is,
Moderate physical activity, and Vigorous Physical Activity:
1. Cha cha cha
2. Break dancing
3. Grand Jete
4. Acrobatic movement
5. Waltz
6. Jumps
7. Galloping
8. Pirouette
9. Assemble
10. Pyramid building
11. Festival dance
12. Leaping
13. Forward roll
14. Cartwheel
15. Running
 What I Have Learned

Direction: Fill -in the blanks. Copy in your log the following and write the
correct answer.
1. ____________ refer to an average amount of effort that moderately increases heart
rate.
2. _____________ refers to a large amount of energy that caused fast breathing that
increases heart rate.
3. _____________ number of minutes to spend of moderate to vigorous physical
activities most days of the week.
4. Running, cycling faster, brisk mountain climbing, competitive sports, carrying heavy
loads like in weightlifting, aerobics are some examples of ____________.
5. _____________ is contemporary dances where dancers are expressing their feeling
freely through movements.
6. _____________ is the rate or how hard in which a particular activity is performed.
7. _____________ is an old school style of hiphop dance, it has an unstructured and
improvisation includes gymnastic and acrobatic movements.
8. Pirouette and grand jete and assemble are example of ________.
9. _____________ is consist of cheers and organized routines serves as motivation for a
sports team before it becomes a competition in itself
10. ____________ are dance of the people which consist of culture and tradition of a
country handed from generation to generation.

What I Can Do

Activity 3: Take pictures while doing the aerobic dance activity for moderate to vigorous
activities for one week. Paste in one long bond paper and submit to your teacher with the
signature of your parent or guardian

Assessment
Multiple Choice. Choose the letter of the best answer. Write the chosen letter on a separate
sheet of paper.
1. What activities that requires energy expenditures.
A. Fitness
B. Fitness test
C. PFT
D. Physical Activities

2. It refers to a large amount of energy that caused fast breathing that increases heart
rate.
A. Frequency
B. Intensity
C. Moderate physical activity
D. Vigorous physical activity

3. What activity that refers to an average amount of effort that moderately increase heart
rate?
A. Frequency
B. Intensity
C. Moderate physical activity
D. Vigorous physical activity

4. Pirouette and grand jete and assemble are examples of dance steps. Which form of
dance that represents these samples?
A. Ballet
B. Cheer dance
C. Contemporary dance
D. Folk dance

5. What dance of the people which consist of culture and tradition of a country handed
from generation to generation?
A. Ballet
B. Cheer dance
C. Contemporary dance
D. Folk dance

6. What is this old school style of hiphop dance, that is unstructured, and improvisation
includes gymnastic and acrobatic movements?
A. Ballet
B. Breakdance
 C. Contemporary dance
D. Folk dance

7. Which of the following not included in ballroom dance?

A. Cha cha cha
B. Foxtrot,
C. Jete
D. Tango

8. Which of the following is a partner dance?

A. Assemble
B. Breakdance
C. Cheer dance
D. Tango

9. Which of the following movements spends a large amount of energy and increases
heart rate?
A. Leap
B. Locking
C. Popping
D. Waltz

10. Increase self-confidence and self-esteem are benefits of dancing. Which benefit of
dance does this represents?
A. Cultural
B. Physical health benefit
C. Psychological benefit
D. Social benefit

II. Matching Type: Match column A with column B. Write the letter only of the correct
answer.

A B
1. Folk dance A. average heart rate increase
2. Break dance B. cultural promotion
3. Moderate physical activity C. breathing hard
4. Vigorous physical activity D. power moves
5. Cheerleading E. pyramid building
 Additional Activities

Activity: 4
1. Record another dance doing it alone or with your siblings: Contemporary dance
(Rubrics will be used to rate your performance).

Answer the following questions?

1. How did you feel while dancing?
2. How is your breathing?
3. Which part of dancing that your heart rate increases gradually? Why?
4. What step in this dance that you can identify as moderate physical activity of the dance
and which part is considered vigorous?

Activity: 5
For this module take pictures in all your dance activities. Paste in a long bond paper and
submit to your teacher.
All activities must have a signature of your parent/s or guardian.

The rubrics to be used in rating outputs

CRITERIA Poor 8pts Below Average Above Outstandin

Average 12pts Average g 16pts
10pts 14pts
Creativity and The music The music The music Excellent Extremely
Interpretation did not somewhat was good choice of outstanding
Ability to accurately expressed enough to music in choice of
incorporate express the the theme hold some relation to music that
music that goes theme presented. relation to theme accurately
in accordance presented. the theme presented, expresses the
with the theme presented. but does not theme
selection accurately presented.
express the
theme
presented.
Rhythm/  Attempts to Rarely Shows a Shows great Outstandingly
Tempo keep a shows a good understandin accurate in
Ability to stay rhythm, but basic understandin g of tempo beat, tempo,
in time with the often gets understandin g of tempo and beat by rhythms and
music off beat and g of tempo and beat but rarely dance
speeds up and beat, but periodically getting off sequences.
or falls sometimes gets off beat beat or
behind. falls behind or makes making
Doesn't and/or errors in errors in
follow beat speeds up in rhythm. rhythm.
 in music. places or
makes errors
in rhythm.
Enthusiasm No use of Very little Facial Facial Facial
Involvement in facial use of facial expressions expressions expressions
the emotion or expressions expressions and body and body and body
mood of the or body or body language are language are language are
dance. language. language. sometimes often used to always used
Did not Did not used to generate a to generate a
demonstrate demonstrate generate strong strong interest
an interest much emotions. interest and and
in interest in enthusiasm. enthusiasm.
performanc performance.
e.
Overall Not focused Not focused Somewhat Pretty Focused,
Performance or ready to and only focused, but focused and enthusiastic,
The overall perform. going not really somewhat and
level of Movements through the enthusiastic. enthusiastic. committed to
performance. and timing motions. Movements Movements the
are non- Movements and timing and timing performance.
existent. and timing are okay. are well Movements
are off. executed. and timing
are extremely
well
executed.
 Answer Key

Assessment What's More

1. D 1. Moderate
2. D 2. Vigorous
3. C 3. Vigorous
4. A 4. Vigorous
5. D 5. Moderate
6. B 6. Vigorous
7. C 7. Moderate
8. D 8. Moderate
9. A 9. Moderate
10.A 10.Vigorous
11.B 11.Moderate
12.D 12.Moderate
13.A 13.Moderate
14.C 14.Vigorous
15.E 15.Vigorous

What I Know
Column A Column B
1. 3 1. 1
2. 5 2. 2
3. 6 3. 4
4. 8 4. 7
5. 10 5. 9
6. 12 6. 11
7. 13 7. 14
8.15

References
Books:
Aparato, Conrado and Brebante Zyra Ruth and Callo, Lualhati and Dajime, Peter
Fermin. Physical Education and Health,Vol.II, First Edition. Manila, REX Book Store,
2017

Darilag,Agripino, and Vergara, Lordinio, and Mateo, Grace. Enjoy Life with P.E. and
Health IV Metro Manila:SD Publications, Inc.2009

Francisca Reyes Aquino, Fundamental Dance Steps and Music, 1952

INTERNET SOURCES:
Allplaydance.org.au. Allplay Dance. Dance Schools and Companies,Health
Professionals. Newsletter. Deakin University. 2018

DOST, Food and Nutrition Research Institute,http://www.fnri.dost.gov.ph

https://www.betterhealth.vic.gov.au. Dance Health. Benefits.Better Health Channel

https://www.slideshare.net. Nature and Origin of Festival Dances-Slide Share

Festival Dances

https://www.randall.k12.wi.us. Fitness Focus Components of Health-Related

Fitness
https://www.youtube.com/watch?
v=5a9JBk7Q_ko&list=TLPQMDUwNzIwMjBw6WlNnyrwCw&index=1
https://www.betterhealth.vic.gov.au. Dance health benefits-Better Health Channel
https://www.youtube.com/watch?v=Qi2H8zL2kjY How To Do A Ballet Leap I Saut
De Chat @MissAuti
https://www.youtube.com/watch?v=Ka6EJtQEiVkBeginning Contemporary Dance
I Follow Along Class With @MissAuti
Peter Azely/Getty Images Pinterest- Fitness

Wikipedia, the Free Encyclopedia The history of Dancing (en.m.wikivrsity.org)

https://en.m.wikipedia.org.Benefits of Dance

https://en.m.wikipedia.org. History of Hip hop Dance