A SELF-INSTRUCTIONAL MODULE ON PHYSICAL EDUCATION 3

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MODULE ANSWER SHEET

Deadline: October 21, 2022

Part III. ZUMBA DANCES

Activity 1: Pre-Assessment
Congratulations for reaching this far of the people. You are now on the next
lesson of this module. This is the last lesson for midterm in Physical Education 3
module. After learning various line dances and performing it with music, this time you
will be learning another dance. But before that, answer the wellness intelligence
questionnaire first. This will determine your readiness in the next lesson as well as to
determine whether you are having a healthy lifestyle. (Highlight your answers.)

Wellness Intelligence Questionnaire

Do you: 28Q’s Rarely Sometime Often
s
Participate in regular physical activity? 1 2 3
Participate in everyday leisure activities? 1 2 3
Participate in sports/activities 3-5 days/week? 1 2 3
Participate in aerobic activities 3-5 days/week? 1 2 3
Participate in muscle strength and endurance 2-4
days/week? 1 2 3
Participate in flexibility exercises 4-5 days/week? 1 2 3
Limit computer time daily 1 2 3
Choose foods from the milk group? 1 2 3
Drink more than 2 glasses/day of milk/juice? 1 2 3
Eat breakfast? 1 2 3
Limit drinking of soft drinks? 1 2 3
Eat raw vegetables? 1 2 3
Eat fruit? 1 2 3
Walks instead of drive? 1 2 3
Limit eating candy? 1 2 3
Limit use of salt in food? 1 2 3
Choose whole grain cereal or bread? 1 2 3
Maintain ideal weight? 1 2 3
Limit fried foods? 1 2 3
Limit the skipping of meals? 1 2 3
Try new sports? 1 2 3
Try new foods? 1 2 3
Drink water? 1 2 3
Eat healthy snack foods? 1 2 3
Eat a variety of protein foods? 1 2 3
Get adequate sleep? 1 2 3
Limit TV viewing each day 1 2 3
Read food labels for nutrition content? 1 2 3

SDF-CAS-302-40-00

Registration No. 52Q18778

Certification Date: 6 August 2018
Recertification due date: 24 January 2021
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4 28 30 Total Score:
Total:
62

Scoring: 70 or above you're a winner (Highlight Indicator/Scoring based from you Total Score)
50-69. doing great
35-49. you're in the running
below 35. try harder

Activity 2.1: Learning Enhancement/Extension

1. Choose one (1) out of the six (6) given Zumba Dance Exercises with Basic
and Other Variations of Steps. Interpret the basic step patterns, follow the
steps on the video and perform your chosen Zumba Dance Exercise. Provide
1-2 pictures (practices) and video of yourself (final output/performances), then
send it through GClassroom (Category A & B) & Messenger or Email it to
loretodm@cnu.edu.ph (Category C). (Time Limit 2-3 minutes) excluding
warm-up and cool-down exercises.

Choices:
1. Basic Salsa Steps
2. Basic Merengue Steps
3. Basic Reggaeton Steps
4. Basic Cumbia Steps
5. Basic Samba Steps
6. Basic Chachacha Steps

2. Midterm Practical Examination - choose one (1) out of eight (8) types of
Zumba Dance Exercises. You can choose any music appropriate for school
activities and Zumba Dance Exercise - YouTube Video (send the YouTube
link in our G-Clasroom private comment section). Follow the steps on the
video and perform your chosen Zumba Dance Exercise. Provide 1-2 pictures
(practices) and video of yourself (final output/performances), then send it
through GClassroom (Category A & B) & Messenger or Email it to
loretodm@cnu.edu.ph (Category C). (Time Limit 3 - 4 minutes) excluding
the warm-up and cool-down exercises.

Choices:
1. Zumba Gold
2. Zumba Step
3. Zumba Toning
4. Zumba Gold Toning
5. Zumba Circuit

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Registration No. 52Q18778

Certification Date: 6 August 2018
Recertification due date: 24 January 2021
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6. Zumba Sentao
7. Aqua Zumba
8. Strong Nation (Strong by Zumba)

Upon submission through Messenger or For Email: the subject of the mail is
Email state the following details: 1. PE 3 Zumba Dance
Complete Name: Exercise
Course & Year: 2. PE 3 Midterm Practical
Class Schedule: Examination
Zumba Dance #:

Your outputs will be graded based to these rubrics.

Exceeds Meets Approaching Does Not Meet
Expectations Expectations Expectations Expectations
10 9 7 5
Knowledge of Demonstrates excellent Demonstrates Demonstrates some Demonstrates no
Choreography knowledge of knowledge of knowledge of movement, and knowledge of movement.
choreography and movement and performance has many
performs movement performs with few errors.
free of errors. errors.
Stage Dancer uses their face Dancer uses facial Dancer uses no facial
Dancer uses little face and
Presence and body to fully and body and/or body expressions.
body expressions when
express the intent of expressions when
performing the movement.
the movement. performing.
Musicality Shows a full Shows Dancer speed up/ and or
understanding of understanding of Has some knowledge of falls behind often
rhythm and timing by rhythm and timing rhythm and timing, but throughout the dance.
staying on beat for the by staying on beat speeds up/and or slows down
entire dance. throughout most of many time throughout dance.
the dance.
Technique Great attention to the Choreography is Choreography is performed Choreography shows no
quality of movement, performed with attention to details of
with little
body position, and attention to details movement and
demonstrates excellent and shows attention to details of
movement, and student is not demonstrates little
understanding of dance proficiency of knowledge of dance style.
style. dance style. proficient is dance style.

Effort Shows great effort Shows effort when Shows no effort while
Shows little effort while
while performing performing performing choreography.
performing the choreography
choreography. choreography

Total: ___________/ 50

Activity 2.2: FITNESS PLAN/LOG

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Registration No. 52Q18778

Certification Date: 6 August 2018
Recertification due date: 24 January 2021
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Directions:
a. Write your own goal/s for physical activity/ies to perform/participate.
b. Reach your THR range between 60-65 and 80-85 percent from exercising 20 to 30
minutes per day, 3 to 5 days per week.
c. If you have obtained a post HR that is within your range of THR, write (Passed)
below your PHR. If you obtained a post HR outside your range of THR, write
(Failed).
d. The expected outcomes of this activity are:
a. before the Midterm schedule the student’s heart rate will reach the lower
limit, target set to 65%
b. before the Final schedule the student’s heart rate will reach the upper limit,
target set to 85%

MY FITNESS PLAN/LOG

BODY GOALS:
1. Tone thigh muscle
2. Reduce Weight

Type Heart Heart Observation

Week (Physi Freq Time Rate Rate /Remarks/
cal uency Spent BEFORE AFTER Comments/
Activit (3-5x/ (20-30m the the Reflection
y) week – ins/ day activity activity
min of – max
2x/wee of
k) 60mins)
Example Warm –
Up D1- 30 D1- 70bpm D1 -
Zumba mins 110bpm
Dance 3
Week 0 (1) /& times/ D2 – 30 D2 – 65bpm D2 –
Zumba week mins 105bpm
Dance
(2) D3 – 30 D3 – 75bpm D3 –
Cool - mins 120bpm
Down PASSED
/
FAILED

MY FITNESS PLAN/LOG
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Registration No. 52Q18778

Certification Date: 6 August 2018
Recertification due date: 24 January 2021
For verification of the certificate please access

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BODY GOALS:
1. Lose belly fat
2. Reduce Weight

Type Frequ Time Heart Heart Observation

Week (Physi ency Spent Rate Rate /Remarks/
cal (3-5x/ (20-30m BEFOR AFTER Comments/
Activit week – ins/ day E the the Reflection
min of – max
y) 2x/week of
activity activity
) 60mins)
Week 1 Warm – Day 1- Day 1- Day 1- On the very first
Up 20-25 76bpm 152bpm day, it was difficult
Zumba
Dance
mins a Day 2- for me to catch up
(1) /& 3 times/ day 176bpm with the steps, but
Zumba week Day 2- Day 2- Day 3- as days went by I
Dance 20-25 80bpm 180bpm got to catch up with
(2) mins a Day 1- a little bit of
Cool -
Down
day Passed difficulty.
Day 3- Day 3- Day 2-
20-25 88bpm Passed
mins a Day 3-
day. Passed

Week 2 Warm – Day 1- Day 1- Day 1- On the second

Up 20-25 68bpm 160bpm week of engaging
Zumba
Dance
mins a Day 2- myself in zumba, I
(1) /& 3 times/ day 168bpm felt energized more
Zumba week Day2- Day 2- Day 3- than ever.
Dance 20-25 72bpm 176bpm
(2) mins a Day 1-
Cool -
Down
day Passed
Day 3- Day 3- Day 2-
20-25 84bpm Passed
mins a Day 3-
day. Passed

SDF-CAS-302-40-00

Registration No. 52Q18778

Certification Date: 6 August 2018
Recertification due date: 24 January 2021
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Final / Warm – The satisfaction of

Actual Up performing
Performa Zumba
nces Dance
everything that I
(1) & 180bpm practiced was very
Zumba 25 overwhelming, but
Dance MINU I just had a hard
(2) TES 68bpm time with the place
Cool -
Down
that I performed in.
Our living room is
PASSED
too small but all in
all it was a
successful
performance.

SDF-CAS-302-40-00

Registration No. 52Q18778

Certification Date: 6 August 2018
Recertification due date: 24 January 2021
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DOCUMENTATIONS
WEEK 1

WEEK 2

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Activity 3: Learning Outcomes Assessment

FITNESS JOURNAL
Name: Shelley Irish N. Carzon Date: October 19, 2022
Degree Program - Year and Section/Block: BSED ENGLISH 2B
Class Schedule: THURSDAY 1:30 PM-3:30 PM

Answer the following questions honestly. (3-5 Sentences)

1. What do you think of your fitness results? Have you achieved your goals?
Please elaborate.
Satisfied, but still need to do more in order to successfully achieve my
goals. Yes there are changes upon doing the line dances and zumba
exercise. I am not really into this kind of thing, but as days went by. I find
myself enjoying zumba and line dance. Especially the footloose line
dance. I really love the beat, apart from that. That music was played in
my favorite netflix series and the characters danced to it which made me
eager to learn the steps. Apart from that, the zumba exercises really set
my mood. After doing it, I just felt tired and at the same time satisfied
with all the sweat that was released.

2. What changes do you need to make?

Take exercise seriously and make it part of the daily routine. I will also
create goals that are needed to be achieved in order for me to motivate
while exercising.

3. What do you need to do to increase your fitness (1-5) priority orders?

1. Do hiking at least 2 times a week.
2. Drink more than 8 glasses a day if needed just to stay hydrated.
3. Workout or exercise during my freetime.
4. Do cardio zumba exercises
5. Rest and sleep at least 8 hours.

SDF-CAS-302-40-00

Registration No. 52Q18778

Certification Date: 6 August 2018
Recertification due date: 24 January 2021
For verification of the certificate please access

www.globalgroup.net (Certification check and type

the registration number)
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4. What other ways and techniques for you to do to have a healthier and
enjoyable life after learning Line dancing and Zumba dance as part of your
exercise routine? Please elaborate your answer.

Doing basic work out has always been part of my weekly

routine, but engaging with Zumba and Line dancing were
never part of it. So I have come up with a plan to engage
in these two activities at least twice a week.

SDF-CAS-302-40-00

Registration No. 52Q18778

Certification Date: 6 August 2018
Recertification due date: 24 January 2021
For verification of the certificate please access

www.globalgroup.net (Certification check and type

the registration number)