Republic of the Philippines

Department of Education
BONIAO NATIONAL HIGH SCHOOL
12
Boniao, Mahayag, Zamboanga del Sur

PHYSICAL EDUCATION AND HEALTH 1

1st Semester
Quarter 2- Week 1

NAME: ________________________________________ Grade/ Section: ____________________________Score:

DANCE

Learning Competencies
Engages in moderate to vigorous physical fitness activities (MVPAs) for at least 60 minutes most days of the week in a variety
of settings in and out of school (PEH12FH-Ia-t-8)
Analyzes physiological indicators such as heart rate, rate of perceived exertion and pacing associated with MVPAs to monitor
and/or adjust participation or effort (PEH12FH-Ik-t-9)
Observe Personal Safety Protocol to avoid dehydration, overexertion & hyperthermia during MVPAS participation. (PE12FH-
Ik-t-10)
Demonstrates proper etiquette and safety in the use of facilities and equipment (PEH12FH-Ia-t-12)

I. Pre-test

Directions: Select the letter of the best answer from among the given choices. Write the chosen letter on the blank provided before
every number.

________1. What is the largest component of the human ________8. A term used to describe an overall feeling of
body? tiredness or lack of energy
A. skin B. carbon A. heat stroke B. fatigue
C. water D. calcium C. heat stress D. hypothermia
________2. A condition whose symptoms may include heavy ________9. It tends to occur in people who have a diminished
sweeting, rapid pulse and heat cramps. ability to regulate body temperature, such as
A. body overheating B. older people, very young children or people
hypothermia with chronic illnesses.
C. osteoarthritis D. fatigue A. Non-exertional heat stroke
________3 It occurs when your blood pressure drops and B. Exertional heat
blood flow to the brain is temporarily C. heat stress
reduced. D. hypothermia
A. hyperthermia B. fatigue ________10. occurs when someone is vigorously active in a
C. heat syncope D. body overheating hot environment, such as playing sports on a
________4. A heat- related condition characterized by an hot summer day or participating in military
abnormally high body temperature. training activities.
A. heat stroke B. overexertion A. Non-exertional heat stroke
C. hypothermia D. hyperthermia B. Exertional heat
________5. This occurs when people push themselves too C. heat stress
hard during physical activities like dancing. D. hypothermia
A. heat stroke B. overexertion ________11. When dehydration occurs, the blood becomes:
C. hypothermia D. hyperthermia A. thicker B. colder
________6. An illness that can be caused by exposure to C. thinner D. none of the above
extreme heat.
A. heat stroke B. fatigue ________12. During early stages of hypothermia, heart rate
C. heat stress D. hypothermia will _________.
________7. A medical emergency that occurs when your A. increase B. stay the same
body loses heat faster than it can produce C. decrease D. stop
heat, causing a dangerously low body ________13. Exertional heat stroke may be caused by which
temperature. of the following?
A. heat stroke B. fatigue a. Confinement in a hot care
C. heat stress D. hypothermia b. Exposure to high temperatures and humidity
 c. Strenuous physical exercise
d. Being kept in a conservatory in the summer
________14. Which of the following clinical signs is not
associated with heatstroke?
a. Disseminated intravascular coagulopathy
b. Hypothermia
c. Tachycardia
d. Collapse
What I Need to Know
LESSON 5 : Personal Safety with Dance
Most dancers or performers just run out of the theatre
after their performance is over. They remove their makeup,
take off their costumes and off they go. It’s so important to take
5 or 10 minutes after a show to stretch before going home and,
if they can’t, then once they get home.”
What to stretch
 Though dancing is a full-body workout, some muscles
are used more than others and therefore, need more
attention after.
 Stretching your feet and legs seems like a no-brainer,
but there are other muscles at work that are not as
obvious.
 Your hip flexors, for example, allow you to lift your
knees and bend your waist.
 They also play a key role in keeping your hips and
lower back strong, flexible, and aligned. Your
quadriceps move your knees and help rotate your
hips.
 They are involved and engaged in almost all leg
movements.
 The piriformis muscle is located behind your gluteus
maximus and assists with rotating your hips and
turning out your feet.
 Stretch these often-neglected parts of your body to
dance better, stay injury-free and hydrated.
How to stretch?
1. Hip Flexor/Quad
Kneel in a deep lunge with your
back leg on the floor.
Flatten your back until you feel the
stretch in the front of your hip.
Make sure you tuck your pelvis in
to ensure your back is flat; sinking
into your back too much is too
much extension. Hold for 20 to 30 seconds and
repeat on the opposite side.
2. Calves/Heels/Feet
Stand with your right foot behind
you and left foot in front. Keep your
heels on the floor and your feet
parallel. Bend your front leg while
keeping your back leg straight.
________15. What part of the exercise workout can also
reduce the strain on the heart imposed by
rapidly engaging in heavy exercise, and may
reduce the risk of muscle and tendon
injuries?
a. cool-down
b. warm - up
c. strength activities
d. aerobic activity
Put both hands on a wall and lean forward, keeping
your arms straight, until you feel the stretch in your
calf. Hold for 30 seconds and repeat on the opposite
side.
3. Piriformis
Stand holding onto a chair with your right hand and
grasping your left foot with your left hand.
Maintain a flat back and pull your
heel toward your butt, keeping
your knee close to your opposite
leg.
Make sure you tuck your pelvis
and be careful not to hike your hip
up. Hold for 30 seconds and
repeat on the opposite side.
4. Standing Calf Stretch
Lay on your back with your knees bent and place your
right ankle on the opposite knee.
Grasp your unelevated thigh
behind the knee and pull gently
toward your chest until you feel
the stretch in your butt.
Hold without bouncing for 30
seconds and repeat on the
opposite side.
As you may have written from the list above, most
Fitness exercises were created for cardio-vascular
maneuvers.it comprises the heart and blood vessels and
carries nutrients and oxygen to the tissues of the body and
removes carbon dioxide and other wastes. While cardio -
vascular is operating not in a normal effort the body needs
water. So, what is the purpose of water to your body anyway?
Water is an inorganic, transparent, tasteless,
odorless, and nearly colorless chemical substance
Your body uses water in all its cells, organs, and
tissues to help regulate its temperature and maintain other
bodily functions. Because your body loses water through
breathing, sweating, and digestion, it is important to rehydrate
by drinking fluids and eating foods that contain water.
(https://familydoctor.org/hydration-why-its-so-important/ )
 If fluid is not replaced, the dancer will become
dehydrated. Muscle cramps, electrolyte deficits and
muscle fatigue may be associated with dehydration
and heat cramps.
5. DEHYDRATION
It occurs when you use or lose more fluid than you take in,
and your body does not have enough water and other fluids to
carry out its normal functions.
Water makes up approximately 60% of body weight and is the
largest component of the human body. The muscles we work
so hard to develop as dancers (skeletal muscles) are about
73% water, your blood is about 93% water and even bones
and teeth contain some water.
It is important for dancers to know that being properly hydrated
helps keep the body from overheating. Helping the body
promote heat loss when dancing full out will improve athletic
performance and aid in recovery.
This is especially important for dancers wearing hot costumes
and performing under stage lights. Sweat losses during
performance can be significantly more than during rehearsal of
the same piece. Therefore, drinking regularly (even small,
regular sips) is an important habit during a show.
What I Can Do
Activity 1: Identify Signs of dehydration
Dehydration happens when your body does not have as much water
as it needs. Without enough, your body can't function properly. You
can have mild, moderate, or severe dehydration depending on how
much fluid is missing from your body.
List down some signs of dehydration.
Activity 2: My Own Fitness Routine
Stay Fit at Home, being at home for a long period of time can be good or bad for your #FitnessGoals. As you may have written from the
list above on Fitness exercises. make a list on how you do your fitness routine at home. Make sure that the program you will make is safe
and for everybody.
MY 1 HOUR STEP BY STEP FITNESS ROUTINE
TIME Procedure
Select clothes fit for your fitness routine and consider
selecting comfortable clothes.
-----------------
6. OVEREXERTION
It occurs when people push themselves too hard during
physical activities like Dancing causes injury when a person
works beyond his or her physical capacity and tolerances of his
or her body’s soft tissues. Factors related to overexertion are
age, physical condition, body flexibility, obesity, strength, and
tolerance.
Overexertion injuries are generally of two types:
 Sprains - stretching or tearing of ligaments
 Strains - stretching or tearing tendons or muscles
 HYPERTHERMIA
Refers to a group of heat-related conditions characterized by
an abnormally high body temperature in other words, the
opposite of hypothermia. The condition occurs when the body's
heat-regulation system becomes overwhelmed by outside
factors, causing a person's internal temperature to rise.
 HYPOTHERMIA
Hypothermia is a medical emergency that occurs when your
body loses heat faster than it can produce heat, causing a
dangerously low body temperature. Normal body temperature
is around 98.6 F (37 C). Hypothermia (hi-poe-THUR-me-uh)
occurs as your body temperature falls below 95 F (35 C).
Signs of Dehydration
1.Headache
2.
3.
4.
5.
6.
7.
8.
9.
10.
Remarks
If you do not have the equipment that you’d
normally use at the gym, you can always replace
your regular exercises with home workouts using
these household items.
 II. Post Assessment A. skin B. carbon
C. water D. calcium
Directions: Select the letter of the best answer from among the ________8. When dehydration occurs, the blood becomes:
given choices. Write your answer on the blank provided before A. thicker B. colder
the number. C. thinner D. none of the above
________1. An illness that can be caused by exposure to ________9. A heat- related condition characterized by an
extreme heat. abnormally high body temperature.
A. heat stroke B. fatigue A. heat stroke B. overexertion
C. heat stress D. hypothermia C. hypothermia D. hyperthermia
________2. Exertional heat stroke may be caused by which ________10. During early stages of hypothermia, heart rate
of the following? will _________.
A. Confinement in a hot care A. increase B. stay the same
B. Exposure to high temperatures and humidity C. decrease D. stop
C. Strenuous physical exercise ________11. A condition whose symptoms may include
D. Being kept in a conservatory in the summer heavy sweeting, rapid pulse and heat
________3. It occurs when your blood pressure drops and cramps.
blood flow to the brain is temporarily A. body overheating B. hypothermia
reduced. C. osteoarthritis D. fatigue
A. hyperthermia B. fatigue ________12. Which of the following clinical signs is not
C. heat syncope D. body overheating associated with heatstroke?
________4. It tends to occur in people who have a diminished A. Disseminated intravascular coagulopathy
ability to regulate body temperature, such as B. Hypothermia
older people, very young children or people C. Tachycardia
with chronic illnesses. D. Collapse
A. No exertional heat stroke B. Exertional heat ________13. A term used to describe an overall feeling of
C. heat stress D. hypothermia tiredness or lack of energy
________ 5. What part of the exercise workout can also A. heat stroke B. fatigue
reduce the strain on the heart imposed by C. heat stress D. hypothermia
rapidly engaging in heavy exercise, and may ________14. This occurs when people push themselves too
reduce the risk of muscle and tendon hard during physical activities like dancing.
injuries? A. heat stroke B. overexertion
A. cool-down C. strength activities C. hypothermia D. hyperthermia
B. warm – up D. aerobic activity ________15. occurs when someone is vigorously active in a
________6. A medical emergency that occurs when your hot environment, such as playing sports on a
body loses heat faster than it can produce hot summer day or participating in military
heat, causing a dangerously low body training activities.
temperature. A. No exertional heat stroke B. Exertional heat
A. heat stroke B. fatigue C. heat stress D. hypothermia
C. heat stress D. hypothermia
________7. What is the largest component of the human
body?