PHYSICAL EDUCATION & HEALTH 3
exercise that should be included in your
WEEK 1
Fitness and Lifestyle F.I.T.T.
Fitness is the condition of being physically
fit and healthy.
Lifestyle is the way in which a person or
group lives.
Weight management includes nutrition,
physical exercise, and rest.
Lifestyle illness are those that are caused
by unhealthy lifestyle, excessive intake of
junk food and processed food, inactivity
and stress.
LADDER TO LIFETIME FITNESS
STEP 1. Doing Activity and Exercises
- As in the case of adolescent your age,
you will find that majority of your physical
activities will take place at school or in the
community, such as physical education
class, or participation in a varsity team or
dancing company.
STEP 2. Getting Fit
- Fitness is something you never intended
when you where younger, it develops
instinctively as a result of physical activity
during play games, and household task.
These experiences improves when you
joined school and began exercising under
a teacher/coach who planned and shared
the same scientific approach.
STEP 3. Self – Assessment
- The Last step toward developing the
ability to judge one’s own fitness level is
to participate in the various fitness testing
programs provided in physical education
and sports training.
STEP 4. Self – Planning
- You’re ready to plan your own program.
Always keep in mind that no two
individuals will have the exact same
program. The result of your fitness testing
may be used to determine the kind of
plan.
STEP 5. Lifetime Activity
- This implies you’ve discovered WHY
physical exercise is important, WHAT your
fitness requirements are, and HOW to
create a lifelong program.
STEP 6. Lifetime Fitness
- The level of fitness that you maintain
throughout your life through the
development of a habit of participating in a
regular fitness program, evaluating, and
monitoring your fitness status, and the
ability to adjust your physical activities to
meet your fitness needs.
FITT is an exercise program where an
individual is free to plan fitness according
to his/her own design.
F – FREQUENCY refers to the number of
times you do and exercise.
I – INTENSITY or difficulty level of the
exercise.
T – TIME is the length of time you do the
exercise.
T – TYPE or the t kind of exercise you
choose
Health Related Components of
Physical Fitness
Body Compositions- refers to the
relative amount of muscle, fat, bone, and
other vital parts of the body. It is also
important to manage body weight.
Flexibility= is the range of motion in the
body. It is the ability to stretch, bend, and
twist.
Muscular Endurance- is the ability of the
muscle to continue to perform without
fatigue.
Muscular Strength-is the ability of the
muscle to exert force during an activity.
Cardiovascular Endurance- is the ability
of the body’s circulatory and respiratory
system to supply fuel during sustained
physical activity.
Skill-Related Components of Physical
Fitness
Agility – is the ability to move quickly and
change direction indifferent levels.
Balance – refer to the sense of
equilibrium in the body. The weight of the
body rests in the center of gravity.
Coordination – is the ability to use body
parts and senses together to produce
smooth, efficient movements that are vital
in sports. (e.g. hand-eye coordination in
racket sports.)
Reaction Time – is how quickly your brain
responds to a stimulus and initiates a
response.
Power – performing a task quickly and
forcibly.
Speed – is the ability to reach a distance
in the shortest period of time.
Some Benefits of Physical Fitness
➢
It makes the body strong and healthy.
➢
It helps the body to be in good shape.
➢
It avoids cardio and respiratory illness.
➢
It improve health and skill-related
components of fitness
➢
It makes the body more flexible and
less susceptible to sickness.
➢
It enables one to do different activities
and still have reserve energy.
➢
It helps the body to adapt to different
physical exertions or activities.
WEEK 2
EATING HABITS & MANAGING
STRESS
Food- provides the energy our body
needs to function. Food is also intrinsically
linked to custom and culture. Changing
dietary habits is very difficult for many
individuals. You may have followed certain
dietary habits for such a long period of
time that you are unaware they are
harmful. Families eating patterns in
today’s society are based on lifestyle
choices.
4 Types of Eating
FUEL Eating – it occurs when you
consume meals that are beneficial to your
body and its requirements. This is what
healthy eating is all about.
FUN Eating – It’s consuming any meal
you love that doesn’t necessarily offer you
anything back. In other words, food that
tastes wonderful and enjoyable but has no
actual nutritional value.
FOG Eating – It is whenever
you consume without consciousness.
Munching on chips without even tasting
them, munching on peanut butter and jelly
crusts while preparing lunch, finishing a
bag of sweets before you even know how
much you ate and recall what it tasted.
STORM Eating – It’s binge-eating out of
control. You know you’re eating and you
want to stop, but you feel you can’t stop or
you can’t control yourself. Storm eating
typically follows remorse and guilt. Many
times, in secret or hidden.
Food Pyramid- is a pyramid-shape
diagram representing the optional number
of servings to eaten each day from each
of the basic food groups
STRESS MANAGEMENT- Stress is a
natural human response that everyone
experiences. The human body is built to
sense and respond to stress. Stress
reactions assist the body to new
circumstances. Stress may be beneficial

in that it keeps us attentive, focused, and
prepared to escape danger.
▪
Stress becomes an issue when
stressors persist without providing respite
or opportunities for relaxation.
▪
Stress is subjective not measurable
with tests. Only the person experiencing it
can determine whether it is present and
how severe it feels.
2 Types of Stress
Acute Stress – this is short-term stress
that goes away quickly. You feel it when
you slam on the brakes, have a fight with
your partner, or ski down a steep slop. All
people have acute stress at one time or
another.
Chronic stress – this is stress that lasts
for a longer period of time. You may have
chronic stress if you have money
problems, an unhappy marriage, or
trouble at work. Any type of stress that
goes for weeks or months is chronic
stress.
Stress can lead to emotional and
mental symptoms like: Anxiety,
Depression, and Panic Attacks.
The body’s automatic nervous system
controls your heart rate, breathing, vision
changes and more. Its built-in response,
the “fight-or-flight response”, helps the
body face stressful situations.
When a person has long-term (chronic)
stress, it’s physical symptoms are:
➢
Aches and pains.
➢
Chest pain or a feeling like your heart is
racing
➢
Exhaustion or trouble sleeping.
➢
Headaches, dizziness or shaking.
➢
High blood pressure.
➢
Muscle tension or jaw clenching.
➢
Stomach or digestive problems.
➢
Weak immune system
Some Strategies for Stress Relief:
❖
Exercise when you feel symptoms of
stress coming on. Even a short walk can
boost your mood.
❖
At the end of each day, take a moment
to think about what you’ve accomplished-
not what you didn’t get done.
❖
Set goals for your day, week, and
month. Narrowing your view will help you
feel more in control of the moment and
long-term tasks.
❖
Consider talking to a therapist or a
member of the clergy about your worries.
Some ways to prevent Stress:
✓
Try relaxation activities such as
meditation, yoga, tai chi, breathing
exercises and muscle relaxation.
✓
Take good care of your body each day.
Eating right, exercising, and getting
enough sleep help your body handle
stress much better.
✓
Stay positive and practice gratitude,
acknowledging the good parts of your day
or life.
✓
Accept that you can’t control
everything. Find ways to let go of worry
about situations.
✓
Learn to say “no” to additional
responsibilities when you are too busy or
stressed.
✓
Stay connected with people who can
keep you calm, make you happy, provide
emotional support and help you with
practical things.

WEEK 3
Rhythm and Dance Folk and Ethnic
Dance Banga Dance
Dance - is a type of art in which the body
moves rhythmically, often in time with the
music. Dance enables you to express your
feelings and connect with others.
Elements of Dance
BODY – dance is comprised of various
body motions that expresses feelings and
emotions. Our bodies move in ways to
express ourselves using locomotor and
non-locomotor movements.
ENERGY – it is the force at which we
express our body motion. Are you moving
with hard or gentle motions?
SPACE / LEVEL – to show variation and
movement, we need to use our
surrounding well. We zig, zag, move high
and low. We use the entire space around
us and below us.
RELATIONSHIP – in dance, we often
dance with one other person or with a
group. Just like with conversation, we
communicate and react using our bodies.
TIME – Timing is key to any dance. We
follow the rhythm or beat to match our
actions with the sound of music. When
working with others, we sometimes mimic
another using time.
Phases of Dance
- Folk Dance
- Ethnic Dance
Phases of Dance
National Dance – This refer to the type of
folk dance found most widely done in a
specific country.
Natural Dance – This refer to a type of
dance, which makes use of the basic
locomotor and axial movements.
Creative Dance – The highest form of
dance for the purpose of entertainment. It
is the end product of exploration and
improvising movements as the
choreographer or dancer expresses
feeling emotions, ideas, and
interpretations.
Gymnastic Dance – with inspirations
from gymnastics floor work and rhythmic
gymnastics, this dance style incorporates
acrobatic movement into elegant flowing
routines, with creative, expressive lifts and
poses.
Social/Ballroom Dance - Ballroom
dancing is a partnership dance where
couples, using step patterns, move
rhythmically, expressing the
characteristics of music. Ballroom dancing
consists of two styles: the Smooth, or
Standard, and the Rhythm, or Latin. The
Smooth, Standard style focuses on the
elegance, grace and fluidity of movement.
Dancers rotate in a counter-clockwise
direction, moving around the entire floor.
Modern Dance – A dance discipline
retaining some ballet technique,
expanding upon it and freeing it to
encompass the exciting world of total body
involvement and creative expressions.
Recreational Dance – This include dance
mixers, square dance, and round or
couple. Many of these dance have simple
dance patterns based on combination of
walking steps.
Singing Dance – The combination of
movement and singing that is done in
rhythm.
FUNDAMENTAL DANCE POSITION
Fundamental Dance Position – Arms
- Bend both arms at chest level, elbows
rounded, fingers slightly pointing
downward.
- Open both arms sideward, elbows
rounded, finger slightly pointing
downward.
- Raise the right arm sideward, elbow
rounded and left arm upward, elbow
slightly bent.
- Raise the left arm upward, right arm in
front.
- Raise both arms upward, elbow
rounded.
Fundamental Dance Position – feet
- Place heels together, toes of both feet
turned out
- Place the right foot sideward in line with
the heel of the left foot
- Draw the heel of the right foot to the
instep of the left foot
- Place the right foot obliquely forward
right toes pointing outward
- Draw the heel of your right to the toes
of your left
ETHNIC DANCE
- It is simply a dance that is characterized
by a particular cultural group. This is a
dance that is indigenous to a certain race
or country. The term ethnic is used to
distinguish religious dances, and designed
as hymns of praise to a god, or to bring on
good fortune in peace and war.
Types of Ethnic Dance
Ritual Dance – connects the material
world to the spiritual. Example:
Pagdidiwata ( Palawan)
Life-cycle Dance – celebration of one’s
birth, baptism, courtship, wedding, and
demise. Example: Salip ( Apayao )
Occupational Dance – transforms
defense and livelihood activities to
celebratory performances. Example:
Mananagat ( Cebu )
FOLK DANCE
- These are dances that have
incorporated traditions and ethic aspects
into their framework throughout the course
of their lengthy history. It is often
performed during social events.
- Folk dances are not all ethnic dances.
For instance, ceremonial dances or
dances derived from rituals are not
considered folk dances. Due to the
religious nature of ritual dances, they are
often referred to as “ Religious dances”.
- Folk dance deals with the usual
traditions of the past by which a multitude
of natural characteristics in music steps,
and costumes are preserved
Characteristics of Philippine Folk
dance
• In general, dancers stand apart.
• There is little if any, body contact.
• Most of the dancers are done by pairs
or couples.
• Hand movements play an important
part.
• Most dances are in long formation.
• Most dances begin and end with
“saludo” (bow)
• Dances from the lowland have more
foreign elements than those found in the
upland.
• War dances are found among non-
Christian tribes.
KNOWN FOLK DANCE IN LUZON
Kalinga:
BANGA Dance
- “Banga” literally translates as “pots.”
The Banga, or pot dance, is a modern
performance by the Kalinga people of the
Philippines’

Mountain Province.

- This dance exemplifies the languid

elegance of a culture well-known for its
ferocious warrior.

- Seven or eight heavy clay pots are

balanced on the heads of maidens as they
walk to the beat of the “gangsa” or wind
chimes, demonstrating their endurance
and strength as they go about their daily
jobs of collecting water and balancing the
banga.

WEEK 4
KNOWN FOLK DANCE IN THE
VISAYAS
Lubang Island, Mindoro: Pandaggo sa
Ilaw
- A highly popular traditional dance
in the Philippines.
- According to legend, it originated
in Mindoro.
- This light dance resembles fireflies
at dusk and at night.
- The term“pandanggo” derives from
the Spanish fandango, a ¾-time
dance. The term sa ilaw translates
as in “in light” and alludes to the
three oil lamps that a dancer must
balance – one on each hands and
head.
- The oil light is referred to as
tinghoy. Occasionaly, candles in
glasses are used for an oil lamp.
Col. Antonio R. Buenaventura, a
National Artist for Melody and a native of
Bulacan, created the music to which the
pandanggo sa ilaw – rondalla is frequently
danced. He composed the music in the
early 1930’s while teachingat University of
the Philippines Conservatory of Music.
Leyte: TINIKLING
- This is a popular dance form in the
Visayan Islands, particularly in the
province of Leyte.
- The “Tikling” is a long-legged bird
with a long neck. Thus, the
“Tinikling” dance imitates the
“tikling” birds motion as they stroll
between grass stalks or sprint
across tree branches. Typically,
the spectacular dance is
accompanied by a song.
- Two dancers beat, tap, and slide
bamboo sticks on the ground to
execute Tinikling.
- The bamboo doubles as a
percussion instrument and an
integral element of the dance.
- Tinikling may be challenging due
to the fact that both main dancers
must move rapidly in order to avoid
being caught by the fast moving
poles.
Surigao: ITIK-ITIK
Itik-itik
is a traditional Filipino dance style in which
participants imitate the “duck motions” by
wading, flying, taking small steps, and
splashing water on their backs, much like
ducks do.
- This “imitated”folk dance is
believed to have originated in the
province of Surigao. This form of
dance was apparently very popular
in places like Carrascal, Cantilan,
Lanuza, and Carmen.
- According to popular Filipino
legend, this dance was invented by
a young Filipina maiden-dancer
called Kanang from Surigao del
Norte, Who was regarded as the
finest dancer in Surigao region.
- According to reports, she was
invited to perform the Sibay –
another famous Filipino Dance-
during a baptism ceremony owing
to her dancing ability. While
performing the Sibay, she got
inspired by the music and decided
to improvise the dance steps
borrowing from the movement of a
duck.
- This unique dance was then
named “Itik-Itik” since Itik means
duck in local Tagalog language.
Lanao del Sur: SINGKIL
- To the rhythmic clapping of
bamboo poles, the dancers,
skillfully weave their way through
crisscrossed bamboos, the women
dressed in beautiful Muslim robes
waving large fans and the men
 flipping colorful handkerchiefs to
an right.
- The dancers, with solemn
expressions and a dignified
stance, begin with a slow tempo
that quickly builds to a quicker
speed.
- The colliding bamboos and
spinning dancers create an
amazing mix of color and music
that mesmerizes the viewer.
- It is a dance that originated in
Lanao del Sur, Mindanao and is
considered to be a regal dance for
Muslims.
- According to legend, SINGKIL
began when the diwatas teased
Princess Gandingan while she was
out on a walk in the woods.
- The diwatas triggered an
earthquake, causing trees to shake
and rocks to roll and collide.
- Princess.Gandingan skipped
nimbly from place to place, never
letting a tree or rock touch her little
feet.
WEEK 5
BALLROOM DANCE
Different Ballroom Dance
Positions/Holds
1. Back Cross Position – The lady is at
the man’s right side both facing the same
direction. The Man’s right arm behind the
waist of his partner holds the right hand of
the girl while the left hand is extended
behind holding the girls left hand.
2. Closed Position – Also called “Waltz
Position”, partners face each other, man’s
left hand and lady’s right hand clasped.
His right hand is placed behind her waist;
her left hand rests lightly on his right
shoulder.
3. Couple Position – Partners in a side
by side position face same direction and
join the inside hands with elbows flexed at
shoulder level.
4. Escort Position – Similar to couple’s
position except that the man bends his
elbow and places the forearm across the
waist and the lady holds the arm of the
man.
5. Varsovienne Position – Also known as
“Skating or Cuddle position”. The lady is at
the man’s right side both facing the same
direction. Man has one arm across the
back of his partner while the right hand
holds the left arm of the lady.
6. Reverse Varsovienne Position – The
lady is placed on the man’s left side.
7. Open Position – Man’s right hand
holds the lady’s back of waist. Lady’s left
hand rest on man’s shoulder. Free hands
are held out about shoulder height with
palms turned down. Partners are opened
out to form a V.
8. Right Reverse Open Position – The
lady is placed to the man’s left side.
9. Left Reverse Open Position – The
lady is placed on the man’s right side.
10. Swing out Position or Flirtation
Position – Partner face each other, Man’s
left hand hold lady’s right hand with his
left, freehand on first position.
11. Facing Position – Partners face each
other, both hold hands.
12. Butterfly Position – Partner face
each other, arms are held about shoulder
height with palms facing each other.
13. Shoulder-Waist Position – Partner
face each other. Lady places hands on
man’s shoulder and man places his hands
on partner’s waist.
14. Star Position – Partner face each
other and stand with their right shoulder
facing each other. Both join right hands
bend at the elbows.
15. Wrap Position – It has the same
position as the varsovienne except that
the right arm of the man is behind the
lady’s waist holding her left hand and his
left hand holds the woman’s right hand in
front.
16. Conversation Position – Partners
are side-by-side. The lady’s left-hand rests
on the man’s right shoulder. His right at
lady’s waist. Man’s left hand and lady’s
right are not clasping.
17. Promenade Position – Often
assumed in preparation for making side
step, man’s right hip and the lady’s left hip
are near or on contact and the opposite
sides of the body open out to form “V”.
Lady’s right hand and man’s left hand at
clasped.
18. Reverse Open Position – Similar to
close position, the lady is placed strongly
to the man’s right shoulder.
General Rules in Leading
1. Hold partner firmly but not tensely.
2. Listen to the music to get the beat
before starting to step out on the accented
beat.
3. Start with a new step with a left foot
leading.
4. Give the lead for the new step or
direction just before stepping out of it.
5. Start with the easy steps before going
into variations, be sure that partner can
follow.
6. Try not to anticipate the partner’s lead
but move with the action.
7. Become familiar with the basic steps a
partner is likely to lead.
8. Give careful thought to proper body
alignment and good posture.
Social Etiquette in Dancing
1. Personal grooming, including suitable
attire for the occasion, enables an
individual to feel comfortable and
confident in their look.
2. Giving a partner enough attention helps
the partner feel happy. Rather than
boredom or peering about at strangers,
security arises from a kind smile, a
pleasant remark, or an attentiveness
toward a partner.
3. Encouragement builds confidence.
4. Cooperation fosters a sense of working
together.
5. A gentleman or lady must accept their
partners gracefully.
6. Smoking or chewing gum while dancing
is impolite.
7.The gentleman should take the lady's
hand, arm, or hold his arm out for her to
grasp, guiding her onto the floor. The
gentleman should then accompany the
lady out of the crowd.
8. After dancing, a gentleman should
always thank the lady, and she will
reciprocate politeness.
9. A lady never refuses to change partner
when a gentleman “cuts in” for “cutting in”
is permitted in the dance.
10. A lady would never refuse to dance
unless she has a very good reason. If she
declines an invitation, she will not accept
another dance partner for the same
dance.
11. Partners should not dance
continuously for the whole of the evening.
He also organizes numerous partner
exchanges, making the evening into a
social event.
12. When colliding with one’s partner or
other dancers, one should apologize.
13. When a lady stands or enters a room,
a gentleman always rises.
14. One should not forget to always bring
along a smile
CHA-CHA
The Cha-Cha is described as a "Cuban
dance that developed from the Mambo...
(coming) to fame in the mid-1950s." Latin-
American dance is the most popular. It is
the easiest to learn due to the music's
distinct and unmistakable rhythm.
Dance Position (Cha Cha Cha)
Closed Position
- Partners face each other in
conventional dance position;
shoulders parallel, a woman
slightly to man’s right, elbow away
 from the body, man’s right hand
below woman’s left shoulder blade.
The man holds the woman’s right
hand in his left, and the woman’s
left palm rests on his right
shoulder.
Open Promenade Position
- Partners are about one step apart,
opened out so their bodies form a
wide “V” opening to the man’s left,
with the man holding the woman’s
left hand in his right.
Arch Turn
- A turn to the right for the woman
and to the left for the man
individually or together, through an
arch formed by joined hands
(woman’s right and man’s left
hand).

TANGO
The tango is a Spanish dance. During the
nineteenth century, it was known as “baile
con corte”, meaning a dance with a halt.
To provide a dreamier impression, the
original beat was replaced with a
habanera rhythm. It was introduced in
France around the start of the twentieth
century and in 1912 in England. Today’s
Tango is written in 4/4 time.

Characteristics of Tango
1.A graceful progressive dance with a
basic rhythm of slow -slow-quick-quick-
slow.
2.The hold is unique, with partners in
close contact and “no daylight” between
them. The man’s right arm is farther
around the woman and his left arm closer
to the body.
3. It is a staccato dance.