Edsel Dael V.

Gutierrez
12-STEM(DGL)

Activity 1. Different kinds of dance exercise

DANCE EXERCISE WHAT TO STRETCH

HEEL (HEEL DIGS) LEGS (JOGGING)

1. ZUMBA KNEES (KNEE BEND AND LIFT) ARM (ARM
CIRCLES/SWING)
SHOULDERS (SHOULDER ROW) HIPS (HIP
CIRCLES)
\NECK HIPS REAR END
SHOULDERS LEGS
2. HIPHOP
FEET LOWER BACK

BACK ARMS KNEES

LEGS FEET/HEELS NECK
3. JAZZERCISE SHOULDERS HIPS

HIP ABDUCTORS CALVES UPPER BACK

MUSCELS
3. DANCE SPORTS ABDUCTORS HANSTRING SHOULDER
AND ARMS
QUADRICERS GLUETEALS
TRICEPS,GIRDLE,DELTAO MUSCLE
LEGS HIPS SHOULDERS
FEET AND HEELS BACK NECK
5. AEROBICS
KNEES KNEES ARMS

ABDOMEN TUNR UPPERS ARMS

6. BELLY DANCING PELVIS NECIL HIP
SPINE GLUETALS LEGS
Edsel Dael V. Gutierrez
12-STEM(DGL)

Activity 3: My Own Fitness routine.

My 1 hourstep by step fitness routine

TIME PROCEDURE REMARKS

10 MINS SELECT APPROPRIATE AND COMFORTABLE CLOTHES THAT ANYTHING CLOTHES WILL DO AS LONG
WILL BE USED FOR EXERCISE. AS IT IS COMFORTABLE TO YOU.

5 MINS DRINKING ANY DRINKS THAT CAN BOOST UP YOUR ENERGY. DO NOT EAT TOO MUCH BECAUSE
YOU MAY HAVE A STOMACH ACHE OR
YOU MAY NOT EXECUTE PROPERLY
THE PHYSICAL ACTIVITIES THAT
YOU’VE CHOSEN

5 MINS LOOK FOR A PLACE THAT IS CLEAN AND HAVE A ENOUGH YOU CAN LOOK FOR THIS BEFORE OR
SPACE THAT YOU PROPERLY EXECUTE THE PHYSICAL JUST DO IT AT HOME, WHERE THERE IS
ACTIVITIES THAT YOU’VE CHOSEN. ENOUGH SPACE FOR YOU.

5 MINS PERFORM SOME WARM-UP AND STRETCHING TO PREVENT BE SURE TO PERFORM ALL WARM-UP
INJURIES WHILE DOING YOUR PHYSICAL ACTIVITIES AND STRETCHING TO AVOID FATIGUE,
MUSCLE CRAMPS AND INJURIES

30 MINS DOING THE PROPER TRAINING DRILLS; TOSSING THE I’VE CHOSEN VOLLEYBALL IN MY
BALL,DIGGING,JUMPING,BLOCKING,SERVING AND OTHER PHYSICAL ACTIVITY TODAY
IMPORTANT DRILLS.

5 MINS TAKING A BREAK AND COOLDOWN MAKE SURE NOT TO DEHYDRATE

YOUR SELF AND LET YOUR SWEAT DRY
WHITHOUT CHANGING YOUR
CLOTHES.
Edsel Dael V. Gutierrez
12 STEM (DGL)

Activity 4. Synthesizing your learning

1. A. sunken eyes
B. dizziness/headache
C.thirst

2. Among the list that I have enumerated on my fitness routine, the routine that I must always remember when
conducting any physical activity is to always drink water or stay hydrated. It is important for us to stay healthy
and safe. This enables us to perform any activities without the risk of getting dizzy.

3. In order to prevent hyperthermia, be sure to fallow or do the following;

A. Drink plenty of water

B. Wear cool and comfortable clothing
C. Take frequent breaks
D. Avoid hard physical activities in hot, humid conditions
E. Take cool down breaks in the shade or in an air-conditioned place.
F. Stay well hydrated