Hope3 Q1

HOPE-
3
LESSON 1:
ENERGY SYSTEM
EXPECTATIONS
This module will help you to:
• Know the meaning of Energy System
• Identify the different kinds of Energy
Systems
• Discuss the importance of Energy
System in dance
• Perform a dance where energy
systems can be used.
LOOKING BACK TO YOUR LESSON
A. The Immediate Energy System

This system refers to ATP-CP or Adenosine Triphosphate-Creatine Phosphate. It
is called the immediate energy system where it is the first system that can be use
when doing an activity. It does not require oxygen (anaerobic) and it does not
produce lactate (as with glycolysis). Instead, the system involves ATP and Creatine
Phosphate that are stored within the muscle fibers.
Athletes who compete in sports that require high amounts of short duration
acceleration—shot-putters, weightlifters, American football linemen, gymnasts, or
sprint-distance speed skaters use the anaerobic a-lactic system. The ALA system
does not create energy for sufficient duration to create a great deal of waste
products.
B. The Glycolytic System (Anaerobic)

The Glycolysis is the pathway that splits carbohydrate (glucose or stored
glycogen) in order to generate ATP to power cellular work. This is the second in line
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to contribute for energy production. This system works during short-duration,
highintensity exercises or dances. This is also called as the Anaerobic Lactic
System.
The anaerobic lactic (AL) system (also known as fast glycolysis) provides
energy for medium to high intensity bursts of activity that lasts from ten seconds
to two minutes. Some American football skill positions, baseball players, soccer
players, judokas, middle distance runners (400m-800m) and sprinters rely on this
system. The anaerobic lactic system, as well as the ATP-CP system, are capable
of high intensity levels, and do not rely on oxygen for fuel.
C. The Oxidative System (Aerobic)

The aerobic system is the most utilized of the three. It provides energy
for low intensity activities that last anywhere from two minutes to a few
hours. Unlike the other two systems, the aerobic system requires oxygen
and takes much longer to overload. Sports and activities that use
continuous sustained efforts such as long-distance swimming, crew (rowing)
and sea kayaking rely on the aerobic system.
BRIEF INTRODUCTION
The energy system of our body works in different ways in which it generates fuel
and uses it as an energy to perform a certain task. We all know that in able for our
body to work, all we must do is to eat. The food that we eat gives as the energy to
do work and to accomplish something. These food serves as the fuel of our body. A
certain energy system of our body becomes predominant depending on the
intensity, duration, and type of exercises we perform.
Energy systems in our body includes the ATP-CP System, Glycolysis, and
Oxidative. In the previous grade level, these energy systems were discussed in the
concept of exercise and sports. In this module, you will learn how energy systems
functions in the concept of dance.
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Energy Systems in the Body
The human body uses energy from food to fuel movement and essential body
functions, but the body cells don't get energy directly from food. After food is
digested, the carbohydrates, protein and fat break down into simple compounds --
glucose, amino acids and fatty acids -- which are absorbed into the blood and
transported to various cells throughout the body. Within these cells, and from
these energy sources, adenosine triphosphate (ATP) is formed to provide fuel. The
body uses 3 different systems to supply cells with the necessary ATP to fuel energy
needs. Most of the body's activities use a continuum of all three energy systems,
working together to ensure a constant supply of energy.
ATP-PC System
The body needs a continuous supply of ATP for energy -- whether the energy is
needed for lifting weights, walking, thinking or even texting. It's also the unit of
energy that fuels metabolism, or the biochemical reactions that support and
maintain life. For short and intense movement lasting less than 10 seconds, the
body mainly uses the ATP-PC, or creatine phosphate system. This system is
anaerobic, which means it does not use oxygen. The ATP-PC system utilizes the
relatively small amount of ATP already stored in the muscle for this immediate
energy source. When the body's supply of ATP is depleted, which occurs in a matter
of seconds, additional ATP is formed from the breakdown of phosphocreatine (PC)
-- an energy compound found in muscle.
Lactic Acid System

The lactic acid system, also called the anaerobic glycolysis system, produces
energy from muscle glycogen -- the storage form of glucose. Glycolysis, or the
breakdown of glycogen into glucose, can occur in the presence or absence of
oxygen. When inadequate oxygen is available, the series of reactions that
transforms glucose into ATP causes lactic acid to be produced -- in efforts to make
more ATP. The lactic acid system fuels relatively short periods -- a few minutes -- of
high-intensity muscle activity, but the accumulation of lactic acid can cause fatigue
and a burning sensation in the muscles.
Aerobic System
The most complex energy system is the aerobic or oxygen energy system,
which provides most of the body's ATP. This system produces ATP as energy is
released from the breakdown of nutrients such as glucose and fatty acids. In the
presence of oxygen, ATP can be formed through glycolysis. This system also
involves the Krebs or tricarboxylic acid cycle -- a series of chemical reactions that
generate energy in the mitochondria -- the power plant inside the body cells. The
complexity of this system, along with the fact that it relies heavily on the
circulatory system to supply oxygen, makes it slower to act compared to the ATP-
PC or lactic acid systems. The aerobic system supplies energy for body movement
lasting more than just a few minutes, such as long periods of work or endurance
activities. This system is also the pathway that provides ATP to fuel most of the
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body's energy needs not related to physical activity, such as building and repairing
body tissues, digesting food, controlling body temperature and growing hair.
The Energy Used in Dancing by Cherrish Plummer

Production of Lactic Acid
• Lactic acid occurs when your body is working hard.
• When it is not working fast enough, lactate builds up in your muscles causes
your muscles to hurt.
Aerobic or Anaerobic
• The motion of dancing (Ballet) is aerobic
• This particular activity is aerobic because in most cases dancing is slow and
rhythmical.
Storage
• The body stores ATP in muscle in the form of Glycogen.
• This storage is for needed energy for doing activities
Energy System
• The oxidative system is the primary source of ATP during aerobic activities
• Oxidative energy primarily uses carbohydrates and fats as substrates for
energy.
Mitochondrial/Metabolic Rate
• Mitochondria are referred as the “powerhouse of the cell”
• They also contain a lot of the enzymes, associated with aerobic energy • The
aerobic oxidative system forms a big part of our bodies metabolic rate.
ACTIVITIES
Activity 1
List down at least 5 activities that requires the following Energy Systems
ATP-CP GLYCOLYTIC OXIDATIVE

1. 1. 1.
2. 2. 2.
3. 3. 3.
4. 4. 4.
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5. 5. 5.
How does the energy systems work in dance? (Explain)
Activity 2.
1. Create a fitness workout program designed at home to keep your health and
immune system improved.
Example:
• Jumps and Jacks
• 16 counts
• 4 reps
• 3 sets
Make at least 5 examples.
2. Execute the workout program you designed in 4-5 minutes. Send the video
online thru FB Messenger.
Why do you need to perform flexibility and strengthening exercises to improve

performance? Explain.
Activity 3.
1. Perform a dance that shows the usage of energy system 2.
You may do it solo or with a friend or any family members
3. Improvised a costume that you can use at home.
4. Submit the video to your Teacher online.
REMEMBER
ATP-CP LACTIC ACID AEROBIC
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• The body needs a • The lactic acid • The most complex
continuous supply system, also called energy system is
of ATP for energy - the anaerobic the aerobic or
whether the energy
glycolysis system, oxygen energy
is needed for lifting
weights, walking, produces energy system, which
thinking or even from muscle provides most of
texting. It's also glycogen -- the the body's ATP.
the unit of energy storage form of • This system
that fuels
• glucose. produces ATP as
metabolism, or the
biochemical • Glycolysis, or the energy is released
reactions that breakdown of from the
support and breakdown of
glycogen into
maintain life. For nutrients such as
short and intense glucose, can occur
glucose and fatty
movement lasting in the presence or
less than 10 acids.
absence of oxygen.
• seconds, the • In the presence of
• When inadequate oxygen, ATP can be
oxygen is available, formed through
the series of glycolysis.
reactions
• body mainly uses that transforms • This system also
the ATP-PC, or glucose into ATP involves the Krebs
creatine causes lactic acid or tricarboxylic
phosphate system. to be produced -- acid cycle -- a
This system is in efforts to make series of chemical
anaerobic, which more ATP. reactions that
means it does not The lactic acid generate energy in
use oxygen. The system fuels the mitochondria -
ATP-PC system • relatively short the power plant
periods -- a few
utilizes the inside the body
minutes -- of
relatively small highintensity cells.
amount of ATP muscle activity, • The complexity of
already stored in but the this system, along
the muscle for this accumulation of with the fact that it
immediate energy lactic acid can relies heavily on
source. cause fatigue and the circulatory
a burning system to supply
sensation in the oxygen, makes it
muscles. slower to act
compared to the
ATP-PC or lactic
acid systems.
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• The aerobic system
supplies energy for
body movement
lasting more than
just a few minutes,
such as long
periods of work or
endurance
activities.
• This system is also

the pathway that
provides ATP to
fuel most of the
body's energy
needs not related
to physical activity,
such as building
and repairing body
tissues, digesting
food, controlling
body temperature
and growing hair.
CHECKING YOUR UNDERSTANDING
1. An energy system that uses oxygen is called ________________

2. ATP-CP stands for ___________________________
3. There are three energy systems namely _____________, ___________,
__________
4. Food serves as the ____________ to provide the energy that our body needs
5. ______________ occurs when our body is working hard.
6. Weightlifting and shot-put are examples of __________________energy system
7. Immediate energy system is also called as _________________
8. ________________ is the most complex energy system
9. __________________ is the source of ATP during aerobic activities
10. Mitochondria are referred as the __________________
REFLECTIVE LEARNING SHEET

Name: __________________________________ Grade & Section: ________________
Let’s Think and Act!
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REFLECTIVE LEARNING SHEET NO.1
Directions. Answer the following questions. Have fun and enjoy!
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POST TEST
Choose the letter of the best answer. Write the chosen letter on a separate sheet of
paper.
1. There are three basic energy system, except one A. Anerobic a-lactic system
C. Aerobic system
B. Anaerobic lactic system D. Adrenaline System
2. It is an energy system that requires high amount of short duration
A. Anerobic a-lactic system C. Aerobic lactic system
B. Anaerobic lactic system D. Adrenaline system
3. The ATP-CP stands for
A. Adenosine Triphosphate-Creatine Phosphate
B. Adrenalin Trisphosphate-Creatine Phosphate
C. Aerobic Triphosphate-Creatine Phosphate
D. None of the Above
4. Glycolytic system is also known as:
A. ATP-CP C. Adrenaline System
B. Anaerobic lactic system D. Aerobic system
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5. What kind of energy system is being used when doing a slow but powerful
movements in a dance?
A. ATP-CP C. Aerobic system
B. Anaerobic lactic system D. Adrenaline system
6. It is the energy system that uses oxygen.

A. Lactid Acid System C. ATP-CP
B. Aerobic System D. Glycolytic system
7. It is an energy system that is considered to be as the immediate system
A. ATP-CP C. Lactic acid system B. Glycolytic
System D. Aerobic system
8. Mostly, what kind of energy system is being used in dancing?
A. ATP-CP C. Aerobic system
B. Lactic Acid System D. Glycolytic system
9. It is the primary source of ATP during aerobic activities
A. Lactic Acid System C. Oxidative system B. ATP-CP D. Glycolytic
system
10. The body stores ATP in muscle in a form of _____________.
A. Oxygen C. Glycogen
B. Water D. None of the above
Great, you finished answering the questions. You
may request your facilitator to check your work.
Congratulations and keep on learning!
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END OF 1ST WEEK *************
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HOPE-
3
LESSON 2: DANCING
RELIEVES STRESS
EXPECTATIONS
• Know how dancing can relieve stress
• Identify the different ways of relieving stress through
dancing
• Discuss the importance of dancing in relieving stress
• Perform a dance to relieve stress
The energy system of our body works in different ways in which it generates
fuel and uses it as an energy to perform a certain task. We all know that in able for
our body to work, all we must do is to eat. The food that we eat gives as the energy
to do work and to accomplish something. These food serves as the fuel of our body.
A certain energy system of our body becomes predominant depending on the
intensity, duration, and type of exercises we perform.
Energy systems in our body includes the ATP-CP System, Glycolysis, and
Oxidative. In the previous grade level, these energy systems were discussed in the
BRIEF INTRODUCTION
Stress is sometimes or most of the time is inevitable. We tend to ignore the

stress that we feel but it went to cause much more stress. We live in a world with a
busy life. That’s why we encounter so much of stress in a day to day of living. It is
important to know on how to cope up with this stress in a most managing way. We
can do a lot of things to relieve stress, and one of which is through dance. Dance
can be a form of stress management.
We have different ways on how to relieve stress. Activities in relieving one’s

stress may vary on how we look at stress. Managing one’s stress can be done
through dancing. Dancing is a great way of releasing our tensions in our body that
leads also in relieving stress.
Dancing as Stress Management

Dance can be used in so many ways. One of the functions of a dance is to
relieve stress. In able for us to avoid chronic illness or diseases, we opted to seek
activities that may help us to have a healthy living. Avoiding stress can make our
life easy and much more fun. Through dancing we lead to a healthy lifestyle.
Dance is purposeful. It plays a vital role for self-expression and has been part of
rituals and religious gatherings. It is also part of our culture and traditions
throughout the years. It was passed in to one generation into another generation.
Its functions become so wide that it can even help in our daily life.
How far can dance go in terms of relieving stress? Dance is a form of exercise. It
provides proper body coordination, mobility and reduces tension in the body. It
calms our mind and releases toxins in our body. 3 Ways Dancing
Relieves Stress
There is a reason why Kevin Bacon slides, jumps and chassés across an
empty warehouse. To relieve his teenage drama and stress! All of his classmates,
getting the chance to dance for the first time at their prom, looked more like freed
prisoners than teenagers filled with angst.
Why? They were relieving their stress through dancing!
What is it about dancing that makes us all feel so free and relieved of our
everyday stresses?
1. WHEN THE BODY FEELS GOOD, THE MIND DOES, TOO!
The scientific reason for why dance has the ability to act as 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. Neurotransmitters are chemicals within the brain that help
communicate messages throughout the body. Endorphins are the body’s
natural painkiller to reduce stress and improve the mind’s perception of the
world. Thus, after a good workout the endorphins cause the body to feel calm
and optimistic. The endorphins also aid 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
Your work environment isn’t always to best place to express who you really
are. More often than not, you need to be a more buttoned up version of yourself
and hide much of your inner self. Dancing offers an outlet for people to express
who they are––through music, movement or even costumes! Dancing helps you
connect to who you really are. Leave that suit or pencil skirt at the office and
trade it in for sparkles and spandex!
3. DANCING IMPROVES YOUR PHYSICAL HEALTH
From weight loss, to increased flexibility, stronger bones and building

muscle tone, dancing is a total body workout.
Dancing can be a way to stay fit for people of all ages, shapes and sizes. It
has a wide range of physical and mental benefits including:
1. Improved condition of your heart and lungs

2. Increased muscular strength, endurance and motor fitness
3. Increased aerobic fitness
4. Improved muscle tone and strength
5. Weight management
6. Stronger bones and reduced risk of osteoporosis
7. Better coordination, agility and flexibility
8. Improved balance and spatial awareness
9. Increased physical confidence
10.Improved mental functioning
11.Improved general and psychological well being
12.Greater self-confidence and self-esteem
13.Better social skills.
And nothing makes you feel less stressed than when you know you’re
doing great things for your physical and mental health.
It’s well know today that stress is a silent killer and causes things
from inflammation in the heart to psychological distress. But you can avoid
these terrible effects by taking simple measures like, well, dancing! So, take
a lesson from the Footloose gang and when in doubt, dance it out!
ACTIVITIES
Activity 1.
1. Watch and follow the dance routine in this link:
https://www.youtube.com/watch?v=5a9JBk7Q_ko
2. Answer the following:

• a. How do you feel after dancing for 3-5 minutes?
• b. Did the dance routine you have followed made you feel better? Why or
Why not?
Activity 2.
1. What is the importance of dancing when it comes to relieving stress?
Watch the video thru the link below; study it, and do a demo dance.
https://www.youtube.com/watch?v=ZWk19OVon2k
1.1How do you feel after doing an exercise dance?

1.2 Is it really possible to incorporate any kind of dance into exercise dance?
1.3 Aside from HipHop, what other form of dance can be incorporated in a
dance exercises?
REMEMBER
3 Ways Dancing Relieves Stress
• The scientific reason for why dance has the ability to act as 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. Neurotransmitters are chemicals within
the brain that help communicate messages throughout the body.
• Endorphins are the body’s natural painkiller to reduce stress and
improve the mind’s perception of the world.

ENVIRONMENT
• Dancing offers an outlet for people to express who they are––through

music, movement or even costumes!
• Dancing helps you connect to who you really are. Leave that suit or
pencil skirt at the office and trade it in for sparkles and spandex!
• From weight loss, to increased flexibility, stronger bones and building

• Dancing can be a way to stay fit for people of all ages, shapes and sizes. It
has a wide range of physical and mental benefits including:

1. Do you like dancing?
2. Is dancing enjoyable?
3. Do you find dancing tiring?
4. Does dancing help you feel good?
5. Are you into Dance Craze?
• Watch and study the video thru the below-mentioned link and do your own
demo interpretation. https://www.youtube.com/watch?v=VsuiNSrhYG4

• Dancing can be a way to stay fit for people of all ages, shapes and sizes. It
has a wide range of physical and mental benefits. List down all the benefits
that you can get from dancing.

1. What are the reasons why most of the people don’t have time for
physical activities such as exercise and dancing?
2. At this time of pandemic, how can dancing help to relive stress?
POST TEST
paper.
1. It plays a vital role for self-expression and has been part of rituals and
religious gatherings.
A. Aerobic activity C. Fitness
B. Dance D. Zumba
2. The following statements defines dancing as stress management except one:

A. Dance can be used in many ways and one function is to relieve stress.
B. Through dancing, we lead to an unhealthy lifestyle.
C. To avoid chronic illness or disease, we opted to seek activities to have
a healthy living.
D. In dancing, it avoids stress and can make our life easy and much
more fun.
3. The following are the causes and effects of stress except one.
A. Anxiety C. Joy
B. Panic D. Misery
4. Dancing is enjoyable because___________?

A. It has physical and mental benefits.
B. Helps you connect to who you really are.
C. It plays a vital role for self-expression.
D. All of the above
5. ______________ are chemicals within the brain that helps communicate

messages throughout the body.
A. Endorphin C. Norepinephrine
B. Dopamine D. Neurotransmitters
6. ______________ are the body’s natural pain killers to reduce stress and
A. Endorphin C. Norepinephrine
B. Dopamine D. Neurotransmitters
7. The following are the physical benefits of dancing except one: A. Improved
condition of heart and lungs.
B. Increased muscular strength and endurance.
C. Improved physical confidence.
D. Improved general and psychological well-being.
8. Which of the following are the mental benefits of dancing? A. Improved

muscle tone and strength.
B. Greater self-confidence, and self-esteem.
C. Improved condition of your heart and lungs.
D. Stronger bones.
9. How dancing can improve your life and health?

A. Dancing will decrease your chances of developing heart disease.
B. Dancing improves positive feelings, behavior and communication.
C. Keeping you physically strong, isn’t the only benefit dancing provides,
but it can also provide social and emotional health. D. All of the above.
10.Why is dancing good for the brain?
A. Dancing increases depression symptoms
B. Dancing supports motor emotional and intellectual brain functions.
C. Dancing never stimulates nerve growth factor.
D. Dancing declines memory.

END OF 2nd WEEK *************

HOPE-3
LESSON 3: FITT
PRINCIPLES
EXPECTATIONS
• Know the meaning of FITT Principles
• Identify the use of each principle
• Discuss the importance of FITT
Principles
• Perform a task using the FITT
Principles
3 Ways Dancing Relieves Stress

• The scientific reason for why dance has the ability to act as 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. Neurotransmitters are chemicals within
the brain that help communicate messages throughout the body.
• Endorphins are the body’s natural painkiller to reduce stress and

ENVIRONMENT
• Dancing offers an outlet for people to express who they are––through
music, movement or even costumes!
• Dancing helps you connect to who you really are. Leave that suit or
pencil skirt at the office and trade it in for sparkles and spandex!
3
• From weight loss, to increased flexibility, stronger bones and building
• Dancing can be a way to stay fit for people of all ages, shapes and sizes.
It has a wide range of physical and mental benefits including:
BRIEF INTRODUCTION
The FITT Principle (or formula) is a great way of monitoring your exercise
program. The acronym FITT outlines the key components, or training guidelines,
for an effective exercise program, and the initials F, I, T, T, stand for: Frequency,
Intensity, Time and Type.
Frequency: refers to the frequency of exercise undertaken or how often you
exercise.
Intensity: refers to the intensity of exercise undertaken or how hard you
exercise.
Time: refers to the time you spend exercising or how long you exercise for.
Type: refers to the type of exercise undertaken or what kind of exercise
you do.
Let’s take a look at each of the components in a little more

detail.
Frequency
• Frequency is a key component of the FITT Principle. Remember that it’s

important to know why you’re exercising and what you want to achieve
before rushing into any exercise program.
Intensity
• This is an extremely important aspect of the FITT Principle and is probably

the hardest factor to monitor. The best way to gauge the intensity of your
exercise is to monitor your heart rate.
Time
• The time you spend exercising is also an important part of the FITT
Principle. The time dedicated to exercise usually depends on the type of
exercise undertaken.
Type
• The type of exercise you choose will have a big effect on the results you
achieve. That’s why it’s important to know what you want to gain from your
efforts.
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FITT for Cardio and Weight Loss
• The FITT Principle is most commonly used for cardiovascular (aerobic)
training and weight loss, although it’s also commonly used as part of
strength training recommendations (see below). The standard
recommendation for cardio training is as follows.
• Frequency – 5 to 6 times per week.
• Intensity – Easy to moderate, or about 60-75% of your maximum heart rate.
• Time – Anywhere from 30 to 60 minutes or more.
• Type – Any exercise you can do continually, like running, walking, cycling,
swimming, rowing, stair-climber, elliptical trainer, etc.
FITT for Strength

• When the FITT Principle is used as part of strength training, the standard
recommendations are as follows.
• Frequency – 2 to 3 times per week, but NOT on consecutive days (leave 1 or
2 days rest between each strength session).
• Intensity – The intensity of your strength training depends on the amount of
weight lifted and the sets and reps you do. Basically, the heavier the weight,
the less sets and reps, while the lighter the weight, the more sets and reps
you can do.
• Time – The time you spend doing strength training will depend on the
intensity of the workout. If the intensity is extremely high, then reduce the
time spent doing strength training or include extra rest. If the intensity is
low, the time spent doing strength training can be a lot longer.
• Type – The best types of strength training exercises include free weights,
machine weights, hydraulic weight machines, resistance bands and
bodyweight exercises like push-ups, chin-ups and dips, etc.
FITT for Stretching

• Let’s take a look at how the FITT Principle can be applied to stretching as it
relates to improving flexibility and range of motion. Remember, stretching
can be used for other activities like warming up and cooling down, but for
the purpose of this article let’s stick with stretching for improving flexibility.
• Frequency – 5 to 7 times per week. Unlike other types of exercises, like
cardio and strength training, stretching (when done properly) is very relaxing
and therapeutic, and will help you recover from your other activities. So feel
free to add stretching to your exercise program every day.
• Intensity – Slow, easy and relaxed. When the goal is to improve flexibility
and range of motion you should do your stretching at a low intensity. Move
into the stretch position and as soon as you feel deep tension within the
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muscle group, stop there. If it’s hurting or painful, you’ve gone too far. On a
scale of 1 to 10 aim for a tension of about 6 or 7 out of 10.
• Time – Anywhere from 15 to 60 minutes, and hold each stretch for 40 to 60
seconds.
• Type – Static, Passive and PNF. For improving range of motion and creating
permanent changes in your flexibility the best types of stretching to use are
long-hold static stretching, passive (or assisted) stretching and PNF
stretching.
ACTIVITIES
Activity 1.
1. Using the F.I.T.T. Principles, make a weekly Fitness Work Out Plan while
staying at home.
2. Execute the Fitness Work Out Plan thru video coverage
Activity 2.
1. Create a 10-15 minutes home Fitness workout video and see if how are you
going to apply the FITT principle. The output must be submitted on or before
the said deadline.
REMEMBER
FREQUENCY -how often you TIME-how long each session lasts

exercise
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F.I.T.T. Principle
INTENSITY-how hard you exercise TYPEdoing- what kind of exercise you are

1. Answer the following:
a. Enumerate the significant results do FITT Principles can give in your Fitness
Work Out?
b. What better results does FITT Principles can give in your Fitness Work Out?
2. Home Fitness Work Out (strength training)
a. Via Facebook Messenger, send your created video. The Fitness Work Out
activity must include carrying/lifting the following equipment:
• - 1pale of water
• - 1 gallon of water
• - 5 to 10 pcs. of books
b. From your created video (a), how can you integrate the Fitness Work Out
using the FITT Principles?
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1. How can you fight the covid-19 using this FITT Principle?
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2. Why do we need to consistently do regular physical activities?
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POST TEST
Choose the letter of the best answer. Write the chosen letter on a separate sheet of paper.
1. It plays a vital role for self-expression and has been part of rituals and
religious gatherings.
A. Aerobic activity B. Dance C. Fitness D. Zumba
2. The following statements defines dancing as stress management except one: A.
Dance can be used in many ways and one function is to relieve stress.
B. Through dancing, we lead to an unhealthy lifestyle.
C. To avoid chronic illness or disease, we opted to seek activities to have a healthy
living.
D. In dancing, it avoids stress and can make our life easy and much more fun.
3. The following are the causes and effects of stress except one.
A. Anxiety B. Panic C. Joy D. Misery
4. Dancing is enjoyable because___________? A. It has physical and mental
benefits.
B. Helps you connect to who you really are.
C. It plays a vital role for self-expression.
D. All of the above
5. ______________ are chemicals within the brain that helps communicate
messages throughout the body.
A. Endorphin B. Dopamine C. Norepinephrine D. Neurotransmitters
6. ______________ are the body’s natural pain killers to reduce stress and improve
the mind’s perception of the world.
A. Endorphin B. Dopamine C. Norepinephrine D. Neurotransmitter
7. The following are the physical benefits of dancing except one: A. Improved
condition of heart and lungs.
B. Increased muscular strength and endurance.
C. Improved physical confidence.
D. Improved general and psychological well-being.
8. Which of the following are the mental benefits of dancing? A. Improved muscle
tone and strength.
B. Greater self-confidence, and self-esteem.
C. Improved condition of your heart and lungs.
D. Stronger bones.
9. How dancing can improve your life and health?
a. Dancing will decrease your chances of developing heart disease.
b. Dancing improves positive feelings, behavior and communication.
c. Keeping you physically strong, isn’t the only benefit dancing provides, but it can
also provide social and emotional health.
d. All of the above.
10.Why is dancing good for the brain?
a. Dancing increases depression symptoms
b. Dancing supports motor emotional and intellectual brain functions.
c. Dancing never stimulates nerve growth factor.
d. Dancing declines memory.
Great, you finished answering the

questions. You may request your facilitator to check
your work.
9 Congratulations and keep on learning!
END OF 3rd WEEK *************
HOPE-3
LESSON 4: FOLK DANCE – LAPAY
BANTIGUE
EXPECTATIONS
• Know the meaning of folk dance
• Identify the classification of folk dance
• Discuss the background and context of the dance Lapay
Bantigue
• Perform the dance competencies of Lapay bantigue properly.

The FITT Principle (or formula) is a great way of monitoring your exercise
program. The acronym FITT outlines the key components, or training guidelines, for
an effective exercise program, and the initials F, I, T, T, stand for: Frequency,
Intensity, Time and Type.
● Frequency: refers to the frequency of exercise undertaken or how often

you exercise.
● Intensity: refers to the intensity of exercise undertaken or how hard you

exercise.
● Time: refers to the time you spend exercising or how long you exercise for.
3
● Type: refers to the type of exercise undertaken or what kind of exercise
you do.
BRIEF INTRODUCTION
With each passing year, customs and beliefs of groups of people get built
little by little, slowly with time forming into traditions. Folk dances represent one of
the strongest ways these (sometimes truly ancient) traditions of countries and
regions can be showcased to the public. Even though many traditional dances bear
the name of an ethnic dance, not all of them remained folk dances, but all of them
try to emphasize the cultural roots of the particular dance. Some of them morphed
over time into religious dances, and as such, they are not primarily used to
showcase tradition but to enhance religious ceremonies and beliefs. Such dances
are often called religious or ritual dances.
Dance or dancing is said to be a stress reliever, it is also a form of exercise

that will help boost the immune system through cardio exercises in a form of
zumba, hiphop aero and dance aerobics. Many of this dance comes in different
forms and nature and one of these is the Ethnic or Folk dance. In this module, you
will learn one dance offered in K-12 Curriculum in HOPE 3, which is the Folk
Dance.
A. Ethnic / Folk Dance Defined

A folk dance is a dance developed by people that reflect the life of the people
of a certain country or region. Not all ethnic dances are folk dances. For example,
ritual dances or dances of ritual origin are not considered to be folk dances. Ritual
dances are usually called "Religious dances" because of their purpose. The terms
"ethnic" and "traditional" are used when it is required to emphasize the cultural
roots of the dance. In this sense, nearly all folk dances are ethnic ones
B. Philippine Folk Dance

The history of Philippine folk dancing incorporates influences from
immigrants and conquerors while at the same time maintaining distinctly Filipino
roots. Philippine folk dancing is a true reflection of daily life in past centuries while
enchanting modern audiences at the same time.
Classification of Philippine Folk Dance
Nature Meaning Examples

Occupational Dances depict actions of a particular Planting, Punding
occupation
Religious associated with religion, vows Dugsu, Sua-sua
/Ceremonials and ceremonies
Comic Dances depict funny movements for Kinotan, Makonggo
entertainment
4
Game Dances done with play elements Lubi-lubi, Pavo
Wedding Dances performed during wedding feasts Panasahan
Courtship Dances depict the art of courtship Hele-hele, Tadek,
Pantomina
Festival Dances suitable for special occasions Pandanggo, Habanera
War Dances show imagery combat Sagayan, Palu-palo
LAPAY BANTIGUE
Folk Dance Title: Lapay Bantigue
Meaning: Seagulls of Bantigue Island, Masbate
Dance Culture: Coastal Christians
Place of Origin: Bantigue Island, Masbate
Ethnolinguistic Group: Masbateno
Classification: Comic, Mimetic (fowl)
Background / Context:
Like many small islands, Bantigue of Masbate rely on the sea to supply fish
to great parts of the Bicol region.
Each dawn, Bantigue village awaits the arrival of boats with their catch.
Gathered on the beach with the people are thousands of lapay or seagulls, flying
overhead or moving around the sand and seashore. To while away their time,
people turn their attention to the lapay, shooing them or imitating their flight,
swoops, dives and glides. This playful frolicking started the first steps of an
unrehearsed dance. Music was brought in later to lend order and form. It did not
take long before couples competed in show-offs lapay antics, the very core of what
lapay is today.
Costume:
Female
Top (Baro) and Skirt (Saya)
Overskirt (Tapis)
Male
- Top (Camisa de Chino)
- Pants (Colored peasant pants, rolled up just
below the knee)
Footwear – Barefoot
5
Lapay Bantigue Dance Competencies:
1st Step: LUPAD
Flutter your arms gracefully and step sideways for 16 counts. After this, face
your partner and do this step again for 16 counts.
2nd Step: KUMINTANG
Raise your right arm and do a horizontal thumbs up. Rotate your hand and
wrist four counts clockwise, and another four counts counter-clockwise. While
doing this, your partner will go around you while doing the “Lupad” step. After
completing each of the four counts, you and your partner will change positions,
meaning, your partner will do the Kumintang and you will dance around him.
3rd Step: STEP TUKA
While facing your partner, place the back of your palm on your forehead and
do a pecking motion with your back bent. Do this for 8 counts. Then, while still
doing this step, go opposite ways eg. you going to the front and your partner going
to the back. Do this for four times.
4th Step
You and your partner should bend and face opposite directions while
stomping for eight counts then raise your arms while twirling to face your partner.
Do this for four times.
5th Step
Move your arms in front of you up and down for 16 counts. Then, jump
lightly in front of your partner and move your arms up and down in
synchronization. Do this for 16 counts too.
6th Step: LUPAD
Again, flutter your arms gracefully and step sideways for 16 counts. After
this, face your partner and do this step again for 16 counts. Pose for your final
position right after.
Follow the link video https://lapaybantigue.wordpress.com/teach-me-how-to-lapay/
ACTIVITIES
Activity 1. Cultural Costumes

1. Draw / Download atleast (3) Traditional Philippine costumes for men and
women.
2. Describe the function of the costume or materials you chose.
6
Activity 2. Answer Me
1. How would you describe the traditional occupational clothing or costume of
the Filipino?
Activity 3. Answer Me
1. Describe the movement of the bird Lapay/Seagull.
Activity 4. Define Me
1. Define mimicking (as it is used in the dance Lapay Bantigue)?
Activity 5. Across Curriculum

1. Give atleast 5 facts about the bird “Lapay”/Seagulls.
Activity 6. Picture Assessment

1. What can you say about this picture?
REMEMBER
Lapay Bantigue Dance Competencies:
1st Step: LUPAD
Flutter your arms gracefully and step sideways for 16 counts. After this, face
your partner and do this step again for 16 counts.
2nd Step: KUMINTANG
Raise your right arm and do a horizontal thumbs up. Rotate your hand and
wrist four counts clockwise, and another four counts counter-clockwise. While
doing this, your partner will go around you while doing the “Lupad” step. After
7
completing each of the four counts, you and your partner will change positions,
meaning, your partner will do the Kumintang and you will dance around him.
3rd Step: STEP TUKA
While facing your partner, place the back of your palm on your forehead and
do a pecking motion with your back bent. Do this for 8 counts. Then, while still
doing this step, go opposite ways eg. you going to the front and your partner going
to the back. Do this for four times.
4th Step
You and your partner should bend and face opposite directions while
stomping for eight counts then raise your arms while twirling to face your partner.
Do this for four times.
5th Step
Move your arms in front of you up and down for 16 counts. Then, jump
lightly in front of your partner and move your arms up and down in
synchronization. Do this for 16 counts too.
6th Step: LUPAD
Again, flutter your arms gracefully and step sideways for 16 counts. After
this, face your partner and do this step again for 16 counts. Pose for your final
position right after.
1. A dance that depict actions of a particular occupation is ______________.

2. Folk dance that is associated with religion, vows and ceremonies
is_________ .
3. Nature of dance that depict funny movements for entertainment ___________.
4. Classification of dance that is done with play elements is _______________ .
5. Dance that is performed during wedding feasts ______________ .
6. Classification of dance that depicts the art of courtship is ______________.
7. Nature of folk dance suitable for special occasions is _____________ .
8. Nature of folk dance that shows imagery combat is ______________ .
9. Lapay Bantigue is an example of folk dance which the nature is __________ .
10.Lapay Bantigue was originated in the island of _____________ .
8
Name: __________________________________ Grade & Section: ________________ Let’s

Think and Act!
1. Are you satisfied with your performance? Why or Why not?
9
2. Would you recommend dancing as an activity done at home
especially when most people stay at home, why or why not?
POST TEST
paper.
1. A dance developed by people that reflect the life of the people of a certain
country or region
A. Contemporary Dance C. Ethnic/Folk dance B. Street
Dance D. Social dance
2. A classification of dance that is suitable for special occasions.
A. Festival Dance C. Wedding dance
B. Courtship Dance D. Occupational dance
3. Lapay Bantigue was originated in the island of
A. Panay C. Palawan
B. Masbate D. Negros
4. Lapay Bantigue is an example of what classification of dance.
A. Occupational C. Religious
B. Festival D. Comic
5. What movement is being demonstrated by this; “Raise your right arm and do
a horizontal thumbs up. Rotate your hand and wrist four counts clockwise,
and another four counts counter-clockwise”
10
A. Kumintang C. Salok B. Hayon – hayon D. Wasiwas
6. The Philippine national costume for women is.
A. Maria Clara C. Kimono
B. Baro at Saya D. Binukot
7. Planting, punding and fishing are examples of what classification of dance.
A. Wedding Dance C. Courtship Dance
B. Festival Dance D. Occupational dance
8. Which of the following is not an example of Philippine folk dance.
A. Itik-Itik C. Scottish
B. Maglalatik D. Pantomina
9. Which of the following dance steps used in the dance Lapay Bantigue.
A. Kumintang C. Habanera
B. Mincing D. Polka
10.The Philippine national costume for men is.
A. Ifugao C. Kalinga
B. Barong Tagalog D. Bahag
END OF 4th WEEK *************
11
HOPE-3
LESSON 5:
CHEERDANCE
EXPECTATIONS
• Know the meaning of
cheerdance
• Identify the different elements of
cheerdance such as jumps,
tumblings, pyramid, and arm
movements
• Discuss the background and
context of cheerdance
• Perform a cheerdance routine
Folk Dance Title: Lapay Bantigue
Meaning: Seagulls of Bantigue Island, Masbate
Dance Culture: Coastal Christians
Place of Origin: Bantigue Island, Masbate
Ethnolinguistic Group: Masbateno
Classification: Comic, Mimetic (fowl)
Background / Context:
Like many small islands, Bantigue of Masbate rely on the sea to supply fish
to great parts of the Bicol region.
Each dawn, Bantigue village awaits the arrival of boats with their catch.
Gathered on the beach with the people are thousands of lapay or seagulls, flying
overhead or moving around the sand and seashore. To while away their time,
people turn their attention to the lapay, shooing them or imitating their flight,
swoops, dives and glides. This playful frolicking started the first steps of an
unrehearsed dance. Music was brought in later to lend order and form. It did not
take long before couples competed in show-offs lapay antics, the very core of what
lapay is today.
3
BRIEF INTRODUCTION
Let’s Read:
What is Cheerdance?
Cheerdance is coined from the words:

“cheer”, and “dance.” To cheer is to shout
out words or phrases that may help motivate
and boost the morale of a playing team and
perform better during a game. While, to
Dance is a physical activity where one
expresses emotions or gestures while
performing bodily movements usually in time
and rhythm. On the other hand,
Cheerleading is the performance of a
routine, usually dominated by a gymnastic
skill such as jumps, tumbling skills, lifts and
4
tosses combined with shouting of cheers and yells to lead the crowd to cheer for a
certain team during a game or sport. Therefore, Cheerdancing, is rooted from
cheerleading.
Fig.1.1 Definition of Cheerdance
How did Cheerdancing start?
Cheerleading history is linked closely to

the United States’s history of sports, its
sporting venues, as well as the historical
development of overall crowd participation
at many Athletic events (history of
cheerleading, 2015). However, its origin
can be traced as far back as the late 19th
century where in 1860’s students from
Great Britain began to cheer and chant in
unison for their favorite athletes at
sporting events. This event eventually
reached and influenced America
(timeline of cheerleading, 2012).
In the late 1880’s the first organized

recorded yell done in locomotive style was
performed in an American campus and
was first seen and heard during a college
football game. However, organized all-male cheerleading only transpired when
Thomas Peebles, one of the graduates of Princeton University, brought the yell and
the football sports to the University of Minnesota in 1884.
Fig.1.2 Timeline of Cheerdance
5
Essentials of Cheer Dancing
Arms and Hands Movement for Cheerdance
BUCKET CANDLESTICK BLADE JAZZ

arms are arms are -arms are HANDS
straight straight with straight in
with fists fists facing each
sideways, open palm,
facing down, open palm fingers are
other as if they
as if holdingwere holding and
a fist spread out.
the handle lit candle in facing down
of a bucket each hand and fingers
in each must stick
hand together
CLAP CLASP T MOTION

HALF T
Strike palmsclasp Both arms
together inhands Both arms
are extended
front of thetogether in are parallel
sideways to the ground
chest front of the parallel to and the both
chest the ground. elbows are
bent.
6
TOUCHDOWN K MOTION OVERHEAD
Arms are One arm is CHECKMARK CLASP
stretch out in one arm is arms are
raised
upward raised extended
upward,
position; diagonally upward;
while the
closed fist upward, then clasp hands
other arm
facing in the other arm together
positioned
elbow is bent
downward and pointing
across to the downward.
opposite side.
DAGGER BOX PUNCH L MOTION

Both arms Both arms Raised one One is
are bent; are bent; arm raised
clenched clenched overhead upward; the
fists facing fists facing with closed other arm is
each other each other; fist. raised on
parallel to Elbows are the side in
shoulders on shoulder shoulder
level. level.
7
DIAGONAL HIGH V
One arm is raised
diagonally Both arms
upward, while are raised
the other arm diagonally
positioned upward;
diagonally forming “V”.
downward.
Essentials of Cheer dancing

Leg/ Feet Position
SIDE LUNGE
One leg is bent,

while the other
leg is extended.
BEGINNING CHEEER
STANCE STANCE
Stand
Straight with Stand straight
both feet with feet apart.
close
together.
8
SQUAT KNEEL
Both knees are body is
slightly bent supported by
facing outward. the knees.
ESSENTIAL OF CHEERDANCING – JUMPS
TUCK JUMP SPREAD

EAGLE
-As you jump,
bring knees -As you jump,
closer to chest, arms and legs
keep knees are extended
together. open wide.
DOUBLE FRONT
HOOK HURDLER
Bring straight
As you jump, leg up to chest
both knees are and between
bent sideways the arms; back
knee points
towards the
ground; land
with feet
together at the
same time.
9
SIDE PIKE JUMP
HURDLER keep head
As you jump, up; bring
one leg is bent; legs to
knee is facing arms; arms
forward, while parallel to
the other leg the ground.
goes straight
up.
TOE TOUCH
Also known as straddle jump.
As you jump, legs are open
and parallel to the ground.
TUMBLINGS
FORWARD ROLL
(a) squat down with hands on the
ground then (b) tuck head in with
chin down. (c) roll unto upper
back and (d) rotate onto feet
continuing to a standing position.
BACKWARD ROLL (a)

From a standing position, squat
down continuing to a (b) sitting
position with hands place close to
ears and palms facing up. (c) roll
backward while placing the
weight of the body on both feet,
(d) continue through a
squat position.
10
CARTWHEEL
(a) With one foot in front, (b) stand
on one foot and lean down until
both hands are on the ground, (c)
transfer weight from one hand to
the other while driving legs above
and over the body. (d) place one
leg on the ground and continue
through a standing position.
ROUND-OFF
(a) From a standing position with
one foot in front, (b) transfer
weight to hands while driving legs
above over body. (c) bring the legs
together in a handstand position.
(d) follow by snapping down the
legs and finishing with a quarter
turn ending up facing the
opposite direction and continue
through a standing position.
Elements of Dance
There are three elements which make up a dance,

these are: Space, Energy, and Time. Space, which
Energy
comprise of Direction, Size, Level, and Focus, deal
with the physical area where dancers move
accordingly.. Energy, speaks of the power of a
dance; could it be heavy or light, Sharp or smooth,
Elements
depending on what type of dance is being
of Dance executed. Time, which includes Beat, Tempo,
Rhythmic Pattern, Duration, and Accent,
Space Time refers to the length, patterns of
movement, music accompaniment’s beat,
and tempo, as well as the accent of the dance.
Fig.2 Elements of Dance
Genre of Dance (For Cheerdance)
Cheer dancing can also be incorporated to other genre of dance including Hip Hop
and Jazz/ Classical Dances.
11
Fig.2.1 Genre of Dance
ACTIVITIES
Activity 1.
Direction: Name the following Arms, and Legs Movements and write it below the
picture. Choose from the words in the box.
L Motion Beginning Stance Clap High V
K Motion Clasp Overhead Clasp
T Motion Dagger Half T Side Lunge
Squat Check Mark
12
1. 2. 3. 4. 5.
6. 7. 8. 9. 10.
Activity 2.
Take photos of you executing the different movement that was given in
activity 1. (To be submitted to your teacher.)
REMEMBER
1. Cheerdance is coined from the word ________ and ________.
2. __________ is a physical activity where one expresses emotions or gestures
while performing bodily movements usually in time and rhythm.
3. _______________ is the performance of a routine, usually dominated by a
gymnastic skill.
4. _______________ is rooted from cheerleading.
5. ______________ is the year where the first organized recorded yell done in
locomotive style
6. The first cheerleading company was formed by ____________________.
7. In year __________ the first pep club was established at Princeton University.
8. ____________ is an arm movement where both arms are bent; clenched fists
facing each other parallel to shoulders.
13
9. _____________ is a feet position where one leg is bent, while the other leg is
extended.
10.____________ is a jump whereas you jump, bring knees closer to chest, keep
knees together.
Identification: Tell what is being asked by the following movements.
1. Bring straight leg up to chest and between the arms; back knee points
towards the ground; land with feet together at the same time
2. Both knees are slightly bent facing outward
3. Stand straight with feet apart
4. One arm is raised diagonally upward, while the other arm positioned
diagonally downward
5. Raised one arm overhead with closed fist
6. One arm is raised upward; the other arm is raised on the side in shoulder
level
7. Both arms are bent; clenched fists facing each other; elbows are on shoulder
level.
8. Arms are extended upward; clasp hands together
9. One arm is raised diagonally upward, then the other arm elbow is bent and
pointing downward
10.Arms are stretch out in upward position; closed fist facing in.

14
Explain
1. further.
How will you make a cheerdance routine in a solo performance?
2. Is it possible to make a cheerdance routine with you family in this

time of pandemic? How?
POST TEST
paper.
1. In Cheerdance, the word “cheer” refers to _____________.
A. To dance with the music C. To lift the flyer
15
B. To Jump as high as you can D. To shout out words or phrases 2.
“Bucket” is an example of ___________.
A. A Jump C. A Leg Movement
B. A Hand Position/ Movement D. A type of dance 3. Toe
Touch can also be called as _____________.
A. Straddle Jump C. Spread Eagle
B. Pike Jump D. Tuck Jump
4. It refers to a kind of jump wherein the cheerleader tries to touch her toes out
in front of her body.
A. Side Hurdler C. Toe Touch
B. Front Hurdler D. Pike Jump
5. It is an element of dance which refers to duration of movement.
A. Rhythmic Pattern C. Energy
B. Time D. Space
6. Which is NOT part of a jump?
A. Landing C. Preparation
B. Lift D. Approach
7. Which move has your arms are raised upward with a closed fist facing in?
A. Candlestick C. Touch Down
B. Half T D. Clap
8. What was the very first pompon made of?
A. Paper C. Plastic Straw
B. Foil D. Cardboard
9. Which of the following is a kind of basic tumbling?
A. Back Tuck C. Handspring
B. Cartwheel D. Layout
10.It is called _________ when the cheerleader raise one hand upward with a
closed fist, then the other hand is raised sideways in shoulder level.
A. K Motion C. L Motion
B. T Motion D. Dagger
END OF 5th and 6th WEEK *************
16
17
HOPE-3
LESSON 6:
LINE DANCE
EXPECTATIONS
This module will help you
to:
• Know the meaning of line
dance
• Identify the different patterns
in line dance
• Discuss the background and
context of line dance
• Perform a line dance with
grace and poise
Directions: Study the following pictures. Write your observations on the space
provided.
_____________________________________
_____________________________________
_____________________________________
_____________________________________
_____________________________________
_____________________________________
_____________________________________
_____________________________________
3
____________________________________
____________________________________
____________________________________
____________________________________
BRIEF INTRODUCTION
Is a kind of dance wherein participants will perform the steps in lines or rows.
Participants execute the dance steps in unison at the same time and face the same
direction. There is rare interaction among people because all of them perform the
same steps at the same time
LINE DANCE HISTORY
The line dance is commonly performed to the tune of country music. However, it
surprisingly did not originate from any country or western place. The steps and the
manner of dancing were believed to have coined from folk activities in ancient
times.
Another form believes to have contributed to this modern method is the Contra.
Contra dancing is a folk dance in North America wherein the people joining in form
two lines facing away from each other. Together, they perform a series of dance
steps. It was only during 1980s that the art of line dancing has become popularly
at tuned to country songs.
How

Most movements are performed using the legs and feet, while the advanced
versions will include arms and hands.

Count is the term used for the movements done in this form of dancing. A
single count or a single step is equivalent to one music beat; hence for every
movement or step a music beat is also taking place.
4
Basic Steps in Line Dancing
5
6
https://dance.lovetoknow.com/Dance_Step_Diagram s
https://dance.lovetoknow.com/Dance_Step_Diagrams
• A line dance is a choreographed dance with a repeated sequence of steps in

which a group of people dance in one or more lines or rows, all facing either
each other or in the same direction, and executing the steps at the same
7
time. Unlike circle dancing, line dancers are not in physical contact with
each other.
• Line dancing is practiced and learned in country-western dance bars, social
clubs, dance clubs and ballrooms. It is sometimes combined on dance
programs with other forms of country western dance, such as two-step,
western promenade dances, and as well as western-style variants of the
waltz, polka and swing.
• Line dances have accompanied many popular music styles since the early
1970s including pop, swing, rock and roll, disco, Latin (salsa suelta), rhythm
and blues and jazz.
• Line dancing is a form of dance that takes place with a group of people.
Participants line up in rows and execute the same movements in a
synchronized manner.
• Everyone dances alone, side by side, facing the same direction in lines or
rows. .... Each dance consists of a sequence of steps that are repeated
throughout the music. Although a variety of music may be used, the major
emphasis is on country-and-western music.
• Line dancing involves people standing in lines and performing dance
movements together. It consists of patterned foot movements that are usually
performed to a number of counts per sequence, and then the sequence is
repeated. The dances are done one-wall, two-wall, or four-wall.
• Now line dancing is considered an art form of its own, with its own
terminology and standardized steps.
ACTIVITIES
Activity 1.
1. Practice until you familiarize the basic line dance steps.
2. Clap the rhythm to master it.
3. Record your dance performance and submit the video online.
Activity 2.
1. Now that you mastered the steps you will perform the dance with music
“achy breaky heart”.
RUBRICS
8
Indicators Excellent Good Fair Score
(5pts) (3-4pts) (1-2pts)
The choreography shows creativity
The steps are executed correctly
The moves are synchronized and in time

with the rhythm of the music
The sequence of the dance routine is

mastered by the performer
TOTAL
REMEMBER
1. Now that you have knowledge of the basic step pattern of this dance, create
your own choreography thru video coverage and submit Via Gmail.
2. Improvised a costume that you can use at home.
RUBRICS
Indicators Excellent Good Fair Score
(5pts) (3-4pts) (1-2pts)
The choreography shows creativity

The steps are executed correctly
The moves are synchronized and in time
with the rhythm of the music
The sequence of the dance routine is
mastered by the performer
TOTAL

Follow the youtube link below for line dance video tutorial.
https://www.youtube.com/watch?v=EAP1E-B5qk8
1. Describe the mood of the dance, the music, and the movement of the
performer.
2. Submit your answer in word online.
9
1. What is the importance of learning a line dance?
2. How this kind of dance will help you in terms of having a healthy
lifestyle?
10
POST TEST
paper.
1. In Cheerdance, the word “cheer” refers to _____________.
A. To dance with the music C. To lift the flyer

B. To Jump as high as you can D. To shout out words or phrases 1.
“Bucket” is an example of ___________.
A. A Jump C. A Leg Movement
B. A Hand Position/ Movement D. A type of dance 2. Toe
Touch can also be called as _____________.
A. Straddle Jump C. Spread Eagle
B. Pike Jump D. Tuck Jump
3. It refers to a kind of jump wherein the cheerleader tries to touch her toes out
in front of her body.
A. Side Hurdler C. Toe Touch
B. Front Hurdler D. Pike Jump
4. It is an element of dance which refers to duration of movement.
A. Rhythmic Pattern C. Energy
B. Time D. Space
5. Which is NOT part of a jump?
A. Landing C. Preparation
B. Lift d. Approach
6. Which move has your arms are raised upward with a closed fist facing in?
A. Candlestick C. Touch Down
B. Half T D. Clap
7. What was the very first pompon made of?
A. Paper C. Plastic Straw
B. Foil D. Cardboard
8. Which of the following is a kind of basic tumbling?
A. Back Tuck C. Handspring
B. Cartwheel D. Layout
9. It is called _________ when the cheerleader raise one hand upward with a
closed fist, then the other hand is raised sideways in shoulder level.
A. K Motion C. L Motion
B. T Motion D. Dagger
11
END OF 7th WEEK *************
12
HOPE-3
LESSON 7: BALLROOM DANCE (CHA-
CHA-CHA)
EXPECTATIONS
• Know and understand the dance Cha-Cha-Cha
• Identify the different patterns or variations of the dance
• Discuss the background and context of Cha-Cha-Cha
• Perform the Cha-Cha-Cha with grace and poise
LINE DANCE HISTORY
The line dance is commonly performed to the tune of country music. However, it
surprisingly did not originate from any country or western place. The steps and the
manner of dancing were believed to have coined from folk activities in ancient
times.
Another form believes to have contributed to this modern method is the Contra.
Contra dancing is a folk dance in North America wherein the people joining in form
two lines facing away from each other. Together, they perform a series of dance
steps. It was only during 1980s that the art of line dancing has become popularly
at tuned to country songs.
BRIEF INTRODUCTION
Ballroom dancing is a form of couples’ dance which are enjoyed both socially
and competitively around the world. Because of its performance and entertainment
aspects, ballroom dance is also widely enjoyed on stage, film, and television.
The term “ballroom” is derived from the word ball which in tun originates
from the Latin word ballare which means to dance (a ball-room being a large room
specially designed for such dances). I time past, ballroom dancing was social
dancing for the privileged, leaving folk dancing for the lower classes. The definition
of ballroom dance also depends on the era: balls have featured popular dances of
the day such as the Minuet, Quadrille, Polonaise, Polka, Mazurka, and others,
which are now considered to be historical dances.
Brief History of the dance Cha-Cha-Cha
3
The cha-cha dance originated from Cuba was originally known as the cha-chacha.
The dance gained popularity around the 1950’s and was created from two other
dances – the ‘mambo’ and the ‘danzon’. Enrique Jorrin, a violinist and composer,
realized that most of the crowds related the danzon-mambo rhythm to a much
slower mambo dance and thus had hardship adopting the syncopated rhythms. He
decided to compose music that strongly focused on the first downbeat such that
the rhythm became less syncopated. This caused the crowd dancers to develop a
triple step, creating the sound ‘cha-cha-cha’ with their shoes, thus the cha-cha-cha
was born.
CHA-CHA-CHA
Style: International Latin
Music: Mediun-tempo Latin music
Meter: 4/4
Tempo: 128 beat per minute
Basic Rhythm: 2, 3, 4&1, 2, 3, 4&1 (accent on count 1)
Cha-Cha Dance Syllabus

BEGINNING BRONZE SILVER GOLD
1a. Closed Basic 16. Open Hip Twist 24. Advanced Hip Twist
Movement 17. Reverse Top 25. Hip Twist Spiral
1b. Open Basic Move 18. Opening Out from 26. Turkish Towel
ment Reverse Top 27. Sweetheart
1c. Alternative Basic 19. Aida 28. Follow my Leader
Movement 20a. Aida 20b. 29. Foot Changes
1d. Basic Movement In Curl
Place 20c. Rope Spinning
2. New York 21. Cross Basic
3a. Spot Turns 22. Cuban Breaks
3b. Underarm Turns to R 23. Chase
&L
INTERMEDIATE
BRONZE
4. Shoulder to Shoulder
5. Hand to Hand
6. Three Cha Chas
7. Side Steps (Chasses)
8. There and Back
9. Time Steps
FULL BRONZE
10. Fan
11. Alemana
12. Hockey Stick
13. Natural Top
14. Natural Opening Out
Movement
15. Closed Hip Twist
4
Four Basic Steps of Cha-Cha-Cha
1. Forward Step
2. Backward Step
3. Side Step
4. Rock Step
Note: you may watch the link to fully understand the four basic steps of cha-
chacha: https://youtu.be/PWiLi22Cq8w
5
ACTIVITIES
Activity 1.
1. Search and watch a clip or video of a cha-cha-cha dance performance from
the internet. Answer the following questions:
a. What is/are the styles of dance used
b. Identify choreographic forms
c. Identify and list down the dance movements used in the
performance
d. Describe the emotions brought about by the dance. Describe
how you feel while watching the whole dance performance
Activity 2.
1. Watch the different variations of the dance Cha-Cha-Cha and include it on
your routine.
2. You may visit the HowcastArtRec in the Youtube Channel for the different
variations of the dance Cha-Cha-Cha.
3. Make a video of your self while doing the different variations of the dance
cha-cha-cha.
REMEMBER
1. The dance Cha-Cha-Cha originated form ____________
2. Cha-Cha-Cha was created from two other dances which are the _______ and
_______
3. ______________ is a composer who made the music of cha-cha-cha
4. The Cha-Cha-Cha has is in a ______ meter
5. The tempo of the dance consists of _______ beats per minute
6. __________________ is a form of couples’ dance which are enjoyed both
socially and competitively around the world
7. The for basic steps of cha-cha-cha are side step, forward, backward and
_____________
8. A Latin world ballare which means to ______________
9. The cha-cha-cha gained popularity in year _________
10. The name cha-cha-cha was derived from _________________
• Make a dance routine using the 4 elements of Cha-Cha-Cha.
6
• Watch the different variations of the dance Cha-Cha-Cha and include it on
your routine. You may visit the HowcastArtRec in the Youtube Channel for
the different variations of the dance Cha-Cha-Cha that you may consider as
your reference and include it on your routine.
• How do dance etiquettes emphasize social grace, order, respect, and decency
in dancing?

1. How will you do or what kind of strategies that you can think in
order to dance the cha-cha-cha during this time of pandemic?
7
2. Why is it important to have a connection with the partner while
dancing?
POST TEST
paper.
1. The dance Cha-Cha-Cha was originated in ______
A. Venice B. France C. Venezuela D. Cuba
2. The Cha-Cha-Cha has is in a ______ meter 2

2 3 4
B. 4 B. 4 C. 4 D. None of the above
3. Which is a characteristic of the cha-cha-cha dance A. An electrifying,

syncopated Latin dance
B. Covered of extremely quick steps, syncopated feet rhythms, and runs.
C. The most passionate and sensual of all Latin ballroom dances D. A
lively and dramatic style of dance
4. What are the 4 basic steps in the Cha-Cha-Cha A. Side step, step turn,
backward walk, forward walk
B. Side step, cross over step, rocking step, forward walk C.
Side step, forward walk, backward walk, rocking step
D. Side step, forward walk, backward step, step together
8
5. The Cha-Cha rhythm developed for what type of music
A. Mambo B. Rumba C. Jive D. Tango
6. It is a coupe dance which are enjoyed both socially and competitively

A. Ballet B. Ballroom C. Jazz D. Aerobics
7. Cha-Cha-Cha has a music of ___________________

A. Medium-tempo Latin music C. Medium-tempo Standard music
B. Fast-tempo Latin Music D. Fast-tempo Standard music
8. The cha-cha-cha gained popularity in year ___________.

A. 1950’s B. 1960’s C. 1970’s D. 1980’s
9. It is the basic rhythm of the dance cha-cha-cha.

B. 1, 2, 3, 4 B. 3, 4, 1&2 C. 2, 3, 4&1 D. 4, 3, 2, 1
10. In a Cha-Cha-Cha dance syllabus which of one belongs to Silver category?

A. Sweetheart C. Rope Spinning
B. Foot Changes D. Turkish Towel
Great, you finished answering the questions.
You may request your facilitator to check your work.
END OF 8th WEEK *************

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HOPE-

LOOKING BACK TO YOUR LESSON

A. The Immediate Energy System

B. The Glycolytic System (Anaerobic)

C. The Oxidative System (Aerobic)

Lactic Acid System

The Energy Used in Dancing by Cherrish Plummer

ATP-CP GLYCOLYTIC OXIDATIVE

How does the energy systems work in dance? (Explain)

Make at least 5 examples.

Why do you need to perform flexibility and strengthening exercises to improve

ATP-CP LACTIC ACID AEROBIC

• This system is also

CHECKING YOUR UNDERSTANDING

1. An energy system that uses oxygen is called ________________

REFLECTIVE LEARNING SHEET

6. It is the energy system that uses oxygen.

Great, you finished answering the questions. You

may request your facilitator to check your work.

Congratulations and keep on learning!

LOOKING BACK TO YOUR LESSON

Stress is sometimes or most of the time is inevitable. We tend to ignore the

We have different ways on how to relieve stress. Activities in relieving one’s

Dancing as Stress Management

Why? They were relieving their stress through dancing!

1. WHEN THE BODY FEELS GOOD, THE MIND DOES, TOO!

3. DANCING IMPROVES YOUR PHYSICAL HEALTH

From weight loss, to increased flexibility, stronger bones and building

1. Improved condition of your heart and lungs

1. Watch and follow the dance routine in this link:

2. Answer the following:

1.1How do you feel after doing an exercise dance?

3 Ways Dancing Relieves Stress

1. WHEN THE BODY FEELS GOOD, THE MIND DOES, TOO!

2. DANCE OFFERS A CREATIVE OUTLET FOR PEOPLE TO

• Dancing offers an outlet for people to express who they are––through

3. DANCING IMPROVES YOUR PHYSICAL HEALTH

• From weight loss, to increased flexibility, stronger bones and building

CHECKING YOUR UNDERSTANDING

demo interpretation. https://www.youtube.com/watch?v=VsuiNSrhYG4

REFLECTIVE LEARNING SHEET

2. The following statements defines dancing as stress management except one:

4. Dancing is enjoyable because___________?

5. ______________ are chemicals within the brain that helps communicate

8. Which of the following are the mental benefits of dancing? A. Improved

9. How dancing can improve your life and health?

Great, you finished answering the questions. You

may request your facilitator to check your work.

END OF 2nd WEEK *************

LOOKING BACK TO YOUR LESSON

3 Ways Dancing Relieves Stress

1. WHEN THE BODY FEELS GOOD, THE MIND DOES, TOO!

2. DANCE OFFERS A CREATIVE OUTLET FOR PEOPLE TO

3. DANCING IMPROVES YOUR PHYSICAL HEALTH

Let’s take a look at each of the components in a little more

• Frequency is a key component of the FITT Principle. Remember that it’s

• This is an extremely important aspect of the FITT Principle and is probably

FITT for Strength

FITT for Stretching

FREQUENCY -how often you TIME-how long each session lasts

CHECKING YOUR UNDERSTANDING

2. Home Fitness Work Out (strength training)

Great, you finished answering the

Name: __________________ Grade & Section: Let’s