Pe12 Q2 WK1 2 Module LAS

Republic of the Philippines
Department of Education
Region III - Central Luzon
Schools Division of Tarlac Province
Marawi National High School
Camiling, Tarlac
Health Optimizing
Physical Education3
Quarter 2- Week 1-2 - Module 1
DANCE
Name of Student:
Grade and Section:

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___________________________________________________________________________________

Marawi, Camiling, Tarlac
Contact No.: (045) 800-9003
Email Address: 300972.marawinhs@deped.gov.ph
Camiling, Tarlac
WHAT I NEED TO KNOW

After going through this module, you are expected to:
✓ Explain how to optimize the energy systems for safe and improved performance
(PE12FH-Ib-c-2)
✓ Explains the role of physical activity assessments in managing one’s stress
(PEH12FH-If-5)
✓ Sets FITT goals based on training principles to achieve and/or maintain HRF
(PEH12FH-Ii-j-7)
✓ Self-assess health-related fitness (HRF), status, barriers to physical activity
assessment participation
(PEH12FH-Ig-i-6)
LESSON 1: Food Fuels for Energy

1. Carbohydrates (CHO) – preferred source of fuel during exercise (glycogen)
2. Fat – concentrated fuel used during rest and prolonged sub0maximal exercise
3. Protein – used for growth and repair (negligible use during exercise)
Energy is the ability or capacity to do work and is measured in calories or joules.
There are three energy systems:

1. ATP or Adenosine Triphosphate – an organic compound that provides energy
to drive many processes in living cells such as muscle contraction, nerve impulse
propagation.
2. Glycolytic System–the breakdown (lysis) of glucose and consists of a series of
chemical reactions that are controlled by enzymes
3. Oxidative System–also known as Krebs Cycle and the citric acid cycle. In this
system, carbohydrates and fats are the primary energy sources converted into
ATP and this process takes place in the mitochondria of the cell.
If we have enough oxygen present in the blood, then pyruvate, the end product of
glycolysis, is shuttled to the mitochondria and we enter the oxidative energy
system.
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Training long, slow distance can help us build an aerobic base and help

Contact No.: (045) 800-9003
Camiling, Tarlac
strengthen this oxidative system by increasing your VO2 max, which is our ability
to utilize the oxygen we take in.
Aerobic vs Anaerobic
Aerobic exercise is any type of cardiovascular conditioning or “cardio”. During the

cardiovascular conditioning, your breathing and heart rate increase for a sustained
period of time. Oxygen is your main energy source during aerobic workouts, therefore
Oxidative System energy is used.
Benefits of Aerobic Exercises:

 Reduce risk of heart attack
 Reduce risk of type 2 diabetes
 Recue risk of stroke
 Help lose weight and keep it off
 Help lower and control blood pressure
 Increase stamina and reduce fatigue during exercise
 Activates immune systems, making you less likely to get colds or flu
 Strengthens the heart
 Boosts mood
 Help you live longer than those who doesn’t exercise
Anaerobic exercises involve quick burst of energy and are performed at maximum
effort for a short time. The energy system used are the ATP and Glycolytic System.
Benefits of Anaerobic Exercises:

 Build muscles
 Lose weight
 Maintain muscle mass as you age
 Strengthens bones
 Burns fat
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 Increase stamina for daily activities like hiking, dancing or playing

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Contact No.: (045) 800-9003
Camiling, Tarlac
Aerobic vs Anaerobic
Aerobic exercise is any type of cardiovascular conditioning or “cardio”. During the

cardiovascular conditioning, your breathing and heart rate increase for a sustained
period of time. Oxygen is your main energy source during aerobic workouts, therefore
Oxidative System energy is used.
Benefits of Aerobic Exercises:

 Reduce risk of heart attack
 Reduce risk of type 2 diabetes
 Recue risk of stroke
 Help lose weight and keep it off
 Help lower and control blood pressure
 Increase stamina and reduce fatigue during exercise
 Activates immune systems, making you less likely to get colds or flu
 Strengthens the heart
 Boosts mood
 Help you live longer than those who doesn’t exercise
Anaerobic exercises involve quick burst of energy and are performed at maximum
effort for a short time. The energy system used are the ATP and Glycolytic System.
Benefits of Anaerobic Exercises:

 Build muscles
 Lose weight
 Maintain muscle mass as you age
 Strengthens bones
 Burns fat
 Increase stamina for daily activities like hiking, dancing or playing
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Contact No.: (045) 800-9003
Camiling, Tarlac
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Contact No.: (045) 800-9003
Camiling, Tarlac
Lesson 2: Managing Stress Through Dance

Exercise increases your overall health and your sense of well-being, which puts more
pep in your step every day. Exercise has some direct stress-busting benefits.
 It pumps your endorphins
 It’s meditation in motion
 It improves your mood
How to make your exercise successful:
 Consult with your doctor
 Walk before you run
 Do what you love
 Schedule your work out
Steps for sticking exercise routine
 Set SMART goals
 Find a friend
 Change up your routine
 Exercise in increments
DANCE as Stress Reliever
People from different places enjoy dancing such as in schools, social venues,
community halls, our own home and even in social media through vlogs and tiktok.
Dancing has become popular way to be active and a healthy exercise program. Here
are some reasons why dancing is a popular stress reliever:
1. When the body feels good, the mind does too! The scientific reason for why
dance has the ability to act 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. Endorphins are
body’s natural pain killer to reduce stress and improve the mind’s perception of
the world. It cause the body to feel calm and optimistic. It also aids 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. Dancing offers an outlet for people to express who they are –
through music, movements or even costumes! Dancing helps you connect to
whom who you really are.
3. Dancing improves your physical health. From weight loss, to increased
flexibility, stronger bones and building muscle tone, dancing is a total body
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workout.
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Introduction to Dance

Contact No.: (045) 800-9003
Camiling, Tarlac
The fundamental principle that dance is an art form or activity that utilizes the body
and the range of movement of which the body is capable. Unlike the movements
performed in everyday living, dance movements are not directly related to work, travel,
or survival. Dance may, of course, be made up of movements associated with these
activities, as in the work dances common to many cultures, and it may even accompany
such activities.
But even in the most practical dances, movements that make up the dance are not
reducible to those of straightforward labor; rather, they involve some extra qualities such
as self-expression, aesthetic pleasure, and entertainment.
One of the most basic motives of dance is the expression and communication
of emotion. People—and even certain higher animals—often dance as a way of
releasing powerful feelings, such as sudden accesses of high spirits, joy, impatience, or
anger. These motive forces can be seen not only in the spontaneous skipping,
stamping, and jumping movements often performed in moments of intense emotion, but
also in the more formalized movements of “set” dances, such as tribal war dances or
festive folk dances.
Dance Genre:
1. Folk Dance - a dance developed by people that reflect the life of the people of a
certain country or region. (Wikipedia)
2. Modern Dance - a broad genre of western concert or theatrical dance, primarily
arising out of Germany and the United States in the late 19th and early 20th
centuries. It is often considered to have emerged as a rejection of or rebellion
against, classical ballet. (Wikipedia)
3. Ballroom Dance – a set of partner dance enjoyed socially and competitively
around the world. With the emergence of dance competition, it is now known as
Dancesports. (Wikipedia)
4. Hip-hop Dance – also known as street dance styles primarily to hip-hop music or
that have evolved as part of hip-hop culture. (Wikipedia)
https://www.britannica.com/art/dance/The-aesthetics-of-dance
Before exploring our body with dance activities, we must assess our body if we
are healthy enough to face different genre of dance as we optimize our energies.
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Contact No.: (045) 800-9003
Camiling, Tarlac
Based on the DepEd Order No. 34, s. 2019 signed December 9, 2019 also
known as Revised Physical Fitness Test Manual, the following are objectives of the
following activity:
1. To determine the level of fitness of students;
2. To identify strength and weaknesses for development and improvement;
3. To provide baseline data for selection of physical activities for enhancement of
health and skill performance;
4. To gather data for the development of norms and standards;
5. To motivate, guide and counsel pupils/students in selecting sports for recreation,
competition and lifetime participation
Physical Fitness Test is a set of measures designed to determine a student’s level
of physical fitness. It is intended to test two categories of physical fitness commonly
referred to as “health-related” and “skill-related”.
Health-related components refer to those physical attributes which enable a
person to cope with the requirements of daily living such as:
 cardio-vascular endurance or stamina
 muscular strength and endurance
 flexibility
 appropriate body mass index (BMI)
Skill-related components are physical abilities that show potential for good
performance in certain skills (usually in sports) like:
 speed
 agility
 reaction time or quickness
 balance
 coordination
https://www.deped.gov.ph/wp-content/uploads/2019/12/DO_s2019_034.pdf
Physical Fitness Test

1. BMI (Body Mass Index) – is the body’s relative amount of fat to fat-free mass
Formula:
BMI = W where W is the weight in KILOGRAMS
H 2
where H is the height in METERS
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Example:
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BMI = 30kg = 30 = 20.83 (Normal)

Contact No.: (045) 800-9003
Camiling, Tarlac
(1.20m)2 1.44
BMI Classification
Below 18.5 Underweight
18.5 – 24.9 Normal
25.0 – 29.9 Overweight
30.0 – Above Obese
1. Zipper Test – to test the flexibility of the shoulder girdle

Scoring – record zipper test to the nearest 0.1 centimeter
SCORE STANDARD INTERPRETATION
5 Fingers overlapped by 6cm and above Excellent
4 Fingers overlapped by 4cm to 5.9 cm Very good
3 Fingers overlapped by 2cm to 3.9 cm Good
2 Fingers overlapped by 0.1 cm to 1.9cm Fair
1 Just touched the fingers Needs

Improvement
0 Gap of 0.1 or wider Poor
2. Sit-and-Reach – to test the flexibility of the lower extremities (particularly the

trunk)
Scoring – record the farthest distance between the two trials to the nearest 0.1
centimeters
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Contact No.: (045) 800-9003
Camiling, Tarlac
5 61 cm and above Excellent
4 46 cm – 60.9 cm Very good
3 31 cm – 45.9 cm Good
2 16 cm – 45.9 cm Fair
1 0 – 30.9 cm Needs Improvement
3. Three-Minute Step Test – for cardiovascular endurance. It is the ability of the

heart, lungs and blood vessels to deliver oxygen to working muscles and tissues,
as well as the ability of those muscles and tissues to utilize the oxygen.
Endurance may also refer to the ability of the muscle to do repeated work fatigue.
Scoring – record the 60-second heart rate after the activity
4. Push-up – measures the strength of upper extremities . Strength – is the ability

of the muscle to generate force against physical objects.
Scoring – record the number of push-ups made
STANDARD
SCORE INTERPRETATION
Boys Girls
5 33 and above 33 and above Excellent
4 25 to 32 25 to 32 Very good
3 17 to 24 17 to 24 Good
2 9 to 16 9 to 16 Fair
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1 1 to 8 1 to 8 Needs Improvement
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0 Cannot execute Cannot execute Poor

Contact No.: (045) 800-9003
Camiling, Tarlac
5.Basic Plank – to measure strength/stability of the core muscles

Scoring – record the time in the nearest seconds/minute. Maximum of 90
seconds for boys and girls
5 51 seconds and above Excellent
4 46 seconds to 50 seconds Very good
3 31 seconds to 45 seconds Good
2 16 seconds to 30 seconds Fair
1 1 second to 15 seconds Needs Improvement
7. 40-Meter Sprint – to measure the running speed

Scoring – record the time in nearest minutes and seconds
STANDARD
SCORE Boys Girls INTERPRETATION

17 y/o and above 17 y/o and
above
5 <4.0 minutes <4.5 minutes Excellent
4 4.1 to 5.4 minutes 4.6 to 5.9 minutes Very good
3 5.5 to 6.5 minutes 6.0 to 7.0 minutes Good
2 6.6 to 7.5 minutes 7.1 to 8.1 minutes Fair

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1 >7.6 minutes >8.2 minutes Needs Improvement

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Contact No.: (045) 800-9003
Camiling, Tarlac
8. Standing Long Jump – to measure the explosive strength and power of the leg
muscles. Power – is the ability of the muscle to transfer energy and release
maximum force at a fast rate.
Scoring – record the best distance in meters to the nearest 0.1 centimeters.
5 201 cm and above Excellent
4 151 cm to 200 cm Very good
3 126 cm to 150 cm Good
2 101 cm to 125 cm Fair
1 55 cm to 100 am Needs Improvement
1. Hexagon Agility Test – to measure the ability to move in different directions

quickly. Agility – is the ability to move in different directions quickly using a
combination of balance, coordination, speed, strength, and endurance.
Scoring – add the time of the two revolutions and divide by 2 to get the average.
Record the time in the nearest minutes and seconds.
5 5 seconds and below Excellent
4 6 seconds to 10 seconds Very good
3 11 seconds to 15 seconds Good

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Contact No.: (045) 800-9003
Camiling, Tarlac
0 Over 25 seconds Poor
2. Stick Drop Test – to measure the time to respond to a stimulus. Reaction Time
– is the amount of time it takes to respond to a stimulus.
Scoring – record the middle 3 scores (for example: id the scores are 21, 18 and
19, the middle score is 19). In case there are two (2) scores are the same ( for
example 18, 18, 25) the repeated score shall be recorded.
5 0 – 2.4 cm Excellent
4 5.08 cm to 10.16 cm Very good
3 12.70 cm to 17.78 cm Good
2 20.32 cm to 25.40 cm Fair
1 27.94 cm to 30.48 cm Needs Improvement
3. Juggling – to measure the coordination of the eye and hand. Coordination – is

the ability to use the senses with the body parts to performs motor tasks
smoothly and accurately.
Scoring – record the highest number of hits the performer has done
5 41 hits and above Excellent
4 31 hits to 40 hits Very good
3 21 hits to 30 hits Good
2 11 hits to 20 hits Fair

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1 1 to 10 hits Needs Improvement

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Contact No.: (045) 800-9003
Camiling, Tarlac
4. Stork Balance Stand Test – to assess one’s ability to maintain equilibrium.

Balance – is the maintenance of equilibrium while stationary or while moving.
Scoring – record the time taken on both feet in nearest seconds and divide the
scores to get the average percentage score.

17 y/o and above
5 161 sec to 180 sec Excellent
4 121 sec to 160 sec Very good
3 81 sec to 120 sec Good
LESSON 3: Sets FITT Goals
Now that you have record the result of your physical fitness test, you have then
determined your strengths and weaknesses. With that fact, you are now ready to create
your fitness plan. Let us try to use FITT Principle to achieve this health goals.
The FITT Principle (or formula) is a great way of monitoring your exercise program. The
key components or training guidelines for an effective exercise program is spelled out
with the acronym FITT
F – frequency – refers to the repetition of exercise undertaken or how often you
exercise
I – intensity – refers to the amount of energy the exercise required or how hard
you exercise
T – time – refers to the number of minutes or hours you spend exercising or how
long you exercise
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T – type – refers to the type of exercise undertaken or what kind of exercise you
do
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Contact No.: (045) 800-9003
Camiling, Tarlac
Principles of FITT
Frequency Intensity Time Type

Cardio and 5 to 6 times Easy to 30 to 60 Running,
Weight Loss per week moderate minutes or walking,
60-75% of more cycling,
maximum swimming,
heart rate rowing
Strength 2 to 3 times Depends on Depends on Weight
per week, not amount of intensity of machines,
consecutive weight lifted. workout. resistance
days The heavier If intensity is bands, body
the weight, the high, reduce weight like
less sets and time spent push-ups, dips
reps
Stretching 5 to 7 times Slow, easy and 15 to 60 Static, Passive
per week relaxed minutes and and PNF
hold each (proprioceptive
stretch 40 to neuromuscular
60 seconds facilitation)
1. Overload Principle – the body adapt to stimulus, once the body has accepted
then a different stimulus is required to continue the change. In order for the
muscle (including the heart) to increase strength, it must be gradually stressed by
working against a load greater than it is used to.
2. Progressive Principle – means the body adapts to the initial overload, the
overload must be adjusted and increase gradually.
3. Recovery Principle – adaptation to physical activity occurs gradually and
naturally, but time must be allowed for the regenerate and build.
4. Reversibility Principle – all gains due to exercise will be lost if one does not
continue to exercise
5. Specificity Principle – training should be relevant and appropriate to the
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individuals need in order to produce effective result

6. Variation Principle – training programs varies in intensity, duration, volume and
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other important aspects of practice

Contact No.: (045) 800-9003
Camiling, Tarlac
LESSON 4: Barriers to Physical Activity

How to score yourself:
 Enter the circled number in the spaces provided, putting together the number for
statement 1 on line 1, statement 2 on line 2, and so on.
 Add the scores on each line. Your barriers to physical activity fall into one or
more of seven categories.
 A score of 5 or above in any category shows that this is an important barrier for
you to overcome
_____ +_____+_____ = ________________

1 8 15 Lack of Time
_____+_____+_____= ________________
2 9 16 Social Influence
_____+_____+_____= ________________
3 10 17 Lack of energy
_____+_____+_____= ________________
4 11 18 Lack of willpower
_____+_____+_____= ________________
5 12 19 Fear of injury
_____+_____+_____= ________________
6 13 20 Lack of skill
_____+_____+_____= ________________
7 14 21 Lack of resources
Reflection: What motivational quote should I input to myself for me to get involved
with Physical Fitness Activities?
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Contact No.: (045) 800-9003
Camiling, Tarlac
Assessment
1. Direction: Identify the words or terminology of the following statements from
topic Optimizing Energy using the word cloud. (2 points each)
____________________1. The ability to do work.

____________________2. The unit use to measure energy. Also known
as Calories.
____________________ 3. An energy movement lasting about 5 to 15
seconds and does not require energy
____________________ 4. An energy system that breakdowns
carbohydrates using 1 to 2 minutes of energy
____________________ 5. An energy system that requires
carbohydrates, fats and protein where energy is used in
longer period of time
____________________ 6. The term for energy system that
does not require oxygen
____________________ 7. The term for energy that requires
oxygen
____________________ 8. In the glycolytic system,
carbohydrates are breakdown into…
____________________ 9. In the glycolytic system, glucose is
breakdown into…
____________________10. In the glycolytic system, the ATP is
then known as…
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____________________11. This energy system is also known

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as “Kerbs Cycle” – electron transport chain ATP
Define the
Marawi following
National abbreviations:
High School
Contact No.: (045) 800-9003
Camiling, Tarlac
2. Direction: Circle the letter of the best answer to the following questions.
(10 points)
1. The following are nutrients needed by the body to produce energy, except:
A. Carbohydrates B. Fats C. Protein D. Vitamin C
2. What energy movement lasting about 5 to 15 minutes and does not require
energy?
A. ATP B. Glycolytic C. Oxidative D. Aerobic
3. What energy system that requires carbohydrates, fats and protein where energy
is used in a longer period of time?
A. Adenosine B. Glycolytic C. Oxidative D. Aerobic
4. What energy system that breaks down carbohydrates using 1 to 2 minutes of

energy?
A. Adenosine B. Glycolytic C. Oxidative D. Aerobic
5. Ruxyll constantly performs aerobic exercises because he knows the benefits of it.
Which of the following is the least beneficial factor of aerobic exercise?
A. It builds muscles C. Reduce the risk of stroke
B. Strengthens the heart D. Controls blood the blood pressure
6. Hiroshi attended a battle during their school foundation day. He performed some
b-boying, breaking, and down rock moves. What type of dance competion he is
joining?
A. Ballroom Dance B. Folk Dance C. Hip-hop Dance D. Modern Dance
7. Clarabelle is planning to manage her exercise routine. For her to stick on her
exercise routine, which of the following is the best thing that she should do?
A. Set SMART goals C. Meditate
B. Walk before you run D. Observe others
8. Liam and Denise are the loveliest couple I love to see performing the Cha cha
cha, Rumba and Jive. They won as the best couple for the Latin Discipline. What
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type of genre these dances belong?

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Contact No.: (045) 800-9003
Camiling, Tarlac
9. Reane performed a solo dance during the recital. The following steps were
observed: bilao, hayon-hayon, dos-a-dos and Jaleo, what is the dance genre?
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10. Which of the following dance genre often considered to have emerged as a
rejection of or rebellion against classical ballet?
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Contact No.: (045) 800-9003

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Republic of the Philippines

Grade and Section:

Marawi National High School

WHAT I NEED TO KNOW

LESSON 1: Food Fuels for Energy

Energy is the ability or capacity to do work and is measured in calories or joules.

There are three energy systems:

Marawi National High School

Aerobic exercise is any type of cardiovascular conditioning or “cardio”. During the

Benefits of Aerobic Exercises:

Benefits of Anaerobic Exercises:

 Increase stamina for daily activities like hiking, dancing or playing

Marawi National High School

Aerobic exercise is any type of cardiovascular conditioning or “cardio”. During the

Benefits of Aerobic Exercises:

Benefits of Anaerobic Exercises:

Marawi National High School

Marawi National High School

Lesson 2: Managing Stress Through Dance

Marawi National High School

Marawi National High School

Physical Fitness Test

BMI = 30kg = 30 = 20.83 (Normal)

Marawi National High School

Below 18.5 Underweight

18.5 – 24.9 Normal

25.0 – 29.9 Overweight

30.0 – Above Obese

1. Zipper Test – to test the flexibility of the shoulder girdle

SCORE STANDARD INTERPRETATION

5 Fingers overlapped by 6cm and above Excellent

4 Fingers overlapped by 4cm to 5.9 cm Very good

3 Fingers overlapped by 2cm to 3.9 cm Good

2 Fingers overlapped by 0.1 cm to 1.9cm Fair

1 Just touched the fingers Needs

0 Gap of 0.1 or wider Poor

2. Sit-and-Reach – to test the flexibility of the lower extremities (particularly the

Marawi National High School

SCORE STANDARD INTERPRETATION

5 61 cm and above Excellent

4 46 cm – 60.9 cm Very good

1 0 – 30.9 cm Needs Improvement

3. Three-Minute Step Test – for cardiovascular endurance. It is the ability of the

4. Push-up – measures the strength of upper extremities . Strength – is the ability

5 33 and above 33 and above Excellent

0 Cannot execute Cannot execute Poor

Marawi National High School

5.Basic Plank – to measure strength/stability of the core muscles

SCORE STANDARD INTERPRETATION

5 51 seconds and above Excellent

4 46 seconds to 50 seconds Very good

3 31 seconds to 45 seconds Good

2 16 seconds to 30 seconds Fair

1 1 second to 15 seconds Needs Improvement

7. 40-Meter Sprint – to measure the running speed

SCORE Boys Girls INTERPRETATION

5 <4.0 minutes <4.5 minutes Excellent

4 4.1 to 5.4 minutes 4.6 to 5.9 minutes Very good

3 5.5 to 6.5 minutes 6.0 to 7.0 minutes Good

2 6.6 to 7.5 minutes 7.1 to 8.1 minutes Fair

1 >7.6 minutes >8.2 minutes Needs Improvement

Marawi National High School

___ +_+_ = ______________