Professional Documents
Culture Documents
Physical Education 3
1st Semester – Module 2:
Dance for Fitness
i
Health Optimizing Physical Education 3 – Grade 12
1st Semester Module 2 – Dance for Fitness
Revised Copy, 2021
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Health Optimizing
Physical Education 3
1st Semester – Module 2
Dance for Fitness
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Introductory Message
This module was collaboratively designed, developed and reviewed by teachers from
public schools to assist you in meeting the standards set by the K to 12 Curriculum
while overcoming their personal, social, and economic constraints in schooling.
This learning resource hopes to engage the learners into guided and independent
learning activities at their own pace and time. Furthermore, this also aims to help
learners acquire the needed 21st century skills while taking into consideration
their needs and circumstances.
In addition to the material in the main text, you will also see this box in the body of
the module:
As a facilitator you are expected to orient the learners on how to use this module.
You also need to keep track of the learners' progress while allowing them to
manage their own learning. Furthermore, you are expected to encourage and assist
the learners as they do the tasks included in the module.
The hand is one of the most symbolized parts of the human body. It is often used to
depict skill, action, and purpose. Through our hands we may learn, create, and
accomplish. Hence, the hand in this learning resource signifies that you as a learner
is capable and empowered to successfully achieve the relevant competencies and
skills at your own pace and time. Your academic success lies in your own hands!
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This module was designed to provide you with fun and meaningful opportunities for
guided and independent learning at your own pace and time. You will be enabled to
process the contents of the learning resource while being an active learner.
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At the end of this module you will also find:
If you encounter any difficulty in answering the tasks in this module, do not hesitate
to consult your teacher or facilitator through text, phone call, chat, or the online
classroom during the virtual orientation with students.
We hope that through this material, you will experience meaningful learning and
gain deep understanding of the relevant competencies. You can do it!
This module was designed and written with you, students, in mind. It is here to help
you achieve optimum health through active engagement in dance. The scope of this
module permits it to be used in many different learning situations. The language
used recognizes the diverse vocabulary level of students. The lessons are arranged
to follow the Most Essential Learning Competencies (MELCs) released by the
Department of Education (DepEd) for this school year 2020 – 2021.
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First Semester - Module 2
Lessons 1-4
Dance for Fitness
------------------------------------------------------------------------------------------------------------------
Quarter : Second Quarter
Performance Standard : The learner leads events with proficiency and confidence
resulting in independent pursuit and in influencing
others positively.
Code : PEH12FH-IIk-t-10
PEH12FH-IIa-t-10
PEH12FH-IIk-o-
10 PEH12FH-IIo-
t-10
Duration : 8 Weeks
1
What I Know
MULTIPLE CHOICE: Read and understand the questions thoroughly. Write the
letters of your answer on your answer sheet.
1. It is any style of dance that got its start outside the dance studio, typically in
urban streets, schoolyards and clubs.
A. Hip-hop B. Cheerdance C. Festival Dance D. Dance Fitness
2. It is coined from the words cheer and dance, rooted from cheerleading.
A. Hip-hop B. Cheerdance C. Festival Dance D. Dance Fitness
3. It stands out from technical or traditional dance wherein technique and intricate
choreography are not the focus.
A. Hip-hop B. Cheerdance C. Festival Dance D. Dance Fitness
5. This is a kind of funk that involves freezing a move and then resuming it at a
fast pace, a series of rapid contractions that focus on exaggerated arm and
hand movement.
A. Tutting B. Locking C. Popping D. Animation
6. This style is very fast and aggressive hip-hop dance that incorporates locking,
popping, improvisational or freestyle moves, and upright posture.
A. Tutting B. Krumping C. Waacking D. Breakdancing
7.
A. Pike
B. Toe Touch
C. Side Hurdler
D. Front Hurdler
https://tinyurl.com/dc46rse9
8.
A. “T”
B. Daggers
C. High “V”
D. Touchdown
https://tinyurl.com/yd6cf77c
9. A. Full Split
B. Half Split
C. Toe Touch
https://tinyurl.com/9875fran D. Front Split
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10. It is a fast-paced dance fitness class that would make you break a sweat and
may include hip-swaying and chest popping.
A. Cardio Dance C. Barre Workout
B. Sensual Dance D. Mind-Body Dance
11. This dance typically incorporates elements of yoga, tai chi, or martial arts
into a flowing routine, with combined benefits ranging from improved
cardiovascular health to enhanced flexibility and reduced stress.
A. Cardio Dance C. Barre Workout
B. Sensual Dance D. Mind-Body Dance
12. It is a workout technique inspired by elements of ballet, yoga, and Pilates that
focuses on low-impact, high-intensity movements designed to strengthen your
body in ways that few other workouts can.
A. Cardio Dance C. Barre Workout
B. Sensual Dance D. Mind-Body Dance
13. This incorporates estimated costs of all the key items identified on your
event master plan that covers any travel or accommodation expenses for
speakers and presenters.
A. Venue B. Budget C. Master Plan D. Goal and Objectives
15. This step will help you determine the success of your event.
A. Establish a budget. C. Evaluate the event.
B. Create a master plan D. Develop event goal and objectives.
3
Lesson 1 Street Dance (Hip-hop)
Week 1-2
What’s In
Quick Review
In the last quarter, you have learned that dancing is beneficial to one’s health. Before
you proceed to a new lesson, take time to reflect on how dancing improves one’s
health.
Dancing improves _.
Explanatio
4
What’s
New
4 Pics 1 Word
Instructions: Work out what the word is from a set of letters given below the
pictures and answer the question thereafter. Use a separate
sheetfor your answer.
https://tinyurl.com/y5l63ypb https://tinyurl.com/y26puetu
https://tinyurl.com/yxz
https://tinyurl.com/yybomg3r
P D O N E H R
H A I C B E P
Question:
How is each picture above linked to the word you have given?
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What Is It
Street dancing is any style of dance that got its start outside the dance studio,
typically in urban streets, schoolyards and clubs. From its roots in the late 1960s
African-American street culture of New York, the edgy, syncopated moves have
earned global acceptance as a vibrant contemporary dance discipline.
Hip-hop in all its forms can be found everywhere from the hit Broadway musical
Hamilton to TV reality shows like So You Think You Can Dance. As an art form,
street dancing requires real mastery, but an amateur enthusiast can pick upa few
smooth moves in a dance studio or watch videos online.
1. Breaking
Breaking, b-boying or b-girling is often referred to as
"breakdancing," a generic term coined by the media that the
dancers don't use. “Breaking” features close-to-the-ground
improvisations and acrobatic head, shoulder, back and hand
spins choreographed to hip hop, funk and solo percussion
riffs, or "breakbeat" music. The gravity-defying spins and
footwork
came straight out of those original parties and clubs in 1970's
Harlem and the Bronx.
https://tinyurl.com/ydftmyd7
3. Tutting
Tutting looks like a flip book of Egyptian frieze paintings. It's
a series of angular moves, primarily for the arms, shoulders
and hands. The style was named for King Tut and tutters
create intricate and improbably perpendicular angles with
their hands and arms, syncopated to the music. Finger tutting
is an elaborate specialty, a product of the 1990s Big Apple
rave scene. Fingers form a series of shapes made from 90-
degree angles and continuous moves in which the fingers
always remain touching.
https://tinyurl.com/ydftmyd
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4. Animation
Animation is twitchy, glitchy and weird - waves and zigzags
that sweep through the body, interrupted by constant tics and
sudden freezes into poses derived from cartoon characters. The
Guardian describes animation as a "jerky, freeze-frame style"
in which a dancer seems to have no bones and to be
electronically controlled. Animation dancers such as Twitch
and Spencer have popularized the form on shows like So You
Think You Can Dance and show their new moves in
performances and master classes at dance conventions.
https://tinyurl.com/ydftmyd7
5. Krumping
Krumping is very fast and aggressive hip-hop dance that
incorporates locking, popping, improvisational or freestyle
moves and upright posture. It is a bi-coastal mash-up of gang
culture and clowning. Rhythmic bobbing and jerking, spine
flexing and chest popping are staged in mock battles between
two or more dancers. Krumping started as a nonviolent
alternative to street violence and has been picked up by artists
from Missy Elliott to Madonna in music videos.
https://tinyurl.com/ydftmyd7
6. Waacking
Waacking often incorporates 1960s East Coast voguing,
and mimics signature poses of old-time movie stars such as
Bette Davis and Lauren Bacall. It's a '70s West Coast punk
style that started in the LGBT clubs of Los Angeles and was
popularized on the TV show Soul Train. The freestyle diva-ish
choreography is danced to 1970s disco and music by artists
such as Diana Ross and James Brown. Dancers show off their
musicality, sense of rhythm and emotional interpretation with
fluid arm-over-and-behind-the-shoulder moves, fancy footwork
and voguish runway poses.
https://tinyurl.com/ydftmyd7
But the same relentless passion that can push someone to want to be a better dancer:
It is also what can make us over-stress our bodies to the point.
It can make us train to the point where it becomes counterproductive.
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Like in any form of exercise or physical activity, the following safety protocol in
dancing is vital to avoid injuries and other health conditions:
What’s More
Describe the following hip-hop/street dance styles. Write your answers on your
paper.
1. Waacking -
3. Krumping -
3. Tutting -
4. Animation -
5. Breaking -
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What I Have Learned
1. 4.
2. 5.
3. 6.
What I Can Do
Plan your dance workout good for two weeks with the FITT goals. This time,
you will perform any hip-hop/street dance style of your choice.
In the first column, indicate the dance style you want to practice.
Week 2:
Note: Please get your Resting Heart Rate before embarking to dance. Indicate
your Training Heart Rate. Make sure you are fit to execute vigorous
movements based on your health status. Review the result of your PAR-Q. If
you have some restrictions, you may still perform dances but with less
intensity. Remember, this activity is your self FITT goals. Your wellness is our
priority.
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B. Move and Groove
Instructions:
C. Self-Assessment
a. How well did you perform the dance? Rate your performance from 1 to 5 with
1 as the lowest and 5 as the highest. Explain your answer.
b. How did you feel while and after dancing?
c. Were you able to execute the steps correctly? What were the barriers that had
affected your performance, if there was any?
d. Have you noticed some improvements in your fitness level?
- If yes, what are those?
- If no, what will you do to improve it?
a. Were you able to follow the safety protocol in dancing?
Which items did you fail to follow?
How did it affect your health and safety?
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RUBRIC FOR SCORING:
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Lesson 2 Cheerdance
Week 3-4
What’s In
Concepts to be Kept!
Instruction: Write your answers to the following items on your answer sheet.
Etiquette -
Etiquette:
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What’s New
Image Analysis
Instructions: Study the picture and answer the questions below. Write your answers
on you answer sheet.
https://tinyurl.com/y36u96a8
1. How do you feel while watching this kind of performance similar to what is
shown in the picture above?
2. What are the performers doing? What qualities of energy are these movements
executed?
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What Is It
Cheer dance
Cheer - to shout out words or phrases that may well-motivate the team and
perform better during the game
Cheer dance - its foundation lies in the choreography where ballet seems to be its
foundation
- coined from the words cheer and dance
- rooted from cheerleading
- has always been the opening salvo for intramurals in
campuses in theElementary, High School and College
campuses in the Philippines
- Philippines has had developed it from cheerleading.
Watch this cheer dance routine using the link below the picture:
https://www.youtube.com/watch?v=J6Tpx9JZQRw
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The Basic Elements of Cheerdance:
Arm Motion
https://feu.instructure.com/courses/29083/pages/lesson-iv- introduction-to-cheerdance
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Kick/ Splits
1 2 3 4 5
Fan Kick
https://feu.instructure.com/courses/29083/pages/lesson-iv- introduction-to-cheerdance
Jumps
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https://tinyurl.com/y8hwdl8y https://tinyurl.com/y8hwdl8y https://tinyurl.com/y8hwdl8y
Double Hook Herkie Front Hurdler
Turns
Half Turn
https://feu.instructure.com/courses/29083/pages/lesson-iv- introduction-to-cheerdance
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Pencil Turn
https://feu.instructure.com/courses/29083/pages/lesson-iv- introduction-to-cheerdance
Pirouette
Fitness Benefits
2. Works the core muscles - Demanding lots of upper body movement, cheerleading
offers a great workout for the body’s core muscles, to encourage good posture and
stabilize the body’s trunk.
3. Fights fat - Cheerleading is a great way to burn off the calories and cut down on
excess fat.
Dance Etiquette
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2. Staying comfortable when dancing
As well as conforming to the dress code of the occasion, here are some top
dance-wear tips you should try and follow to stay comfortable when dancing:
Invest in a pair of decent dance shoes, to avoid ankle and knee injuries, and
to keep your feet gliding across the floor.
Jewelry and watches should be strapped or removed wherever possible,
as they could catch your partner during a dance.
When taking part in energetic dances with lots of movement, it’s best not to
wear sleeveless shirts or strappy dresses. Hot and sweaty skin is not so
appealing!
Long hair should always be tied up during dance sessions. Hair can hit other
dancers in the face during twists and turns.
Always make sure you are well-groomed, clean and odor-free when dancing.
There’s nothing worse than dancing with a sweaty partner who has bad
breath and greasy clothing.
Be cautious when initially entering the dance floor. Other dancers may be
moving quickly and you don’t want to get in their way. When leaving the dance
floor, quickly move off it before the start of the next dance to avoid causing
disruption.
Above all else, do not hog the dance floor. Be cautious when dancing and respect
the personal space of others. Prepare to quickly change direction to avoid
congested areas. Try and match your footwork to guide you to more spacious
areas of the dance floor.
Avoid trying to be too flashy in your dancing. Aerials and other trick moves can
be incredibly dangerous to both yourself and other dancers. Any choreographed
dance tricks which require a lot of floor space should never be attempted without
permission and/or expert ability.
If mistakes are made during a dance, simply smile and carry on. A dance floor is
no place for bitter scowls. Errors inevitably happen during dancing and they
should not spoil the occasion. Remember that your own ability may differ greatly
from that of your partner and attaching blame is therefore completely pointless.
We all have to learn sometime so be patient with the progress of yourself and
others.
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What’s More
Instructions: Identify the following cheer dance basic motions shown. Write your
answers on your answer sheet.
1._
2. 3. ___
https://tinyurl.com/yuxzsdew https://tinyurl.com/yuxzsdew
4. _ 5. _ _
6._ 7. 8. _ ______
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9. _ 10. _
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What I Have Learned
What I Can Do
Plan your dance workout good for two weeks with the FITT goals. This time,
you will perform a cheerdance routine.
In the first column, indicate the music title that you will use.
Week 2:
Note: Please get your Resting Heart Rate before embarking to dance. Indicate
your Training Heart Rate. Make sure you are fit to execute vigorous
movements based on your health status. Review the result of your PAR-Q. If
you have some restrictions, you may still perform dances but with less
intensity. Remember, this activity is your self FITT goals. Your wellness is our
priority.
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B. Move and Groove
Instructions:
Create five figures of 16 counts each. Use a variety of the basic cheerleading
movements as shown in the module.
Spend at least 30 minutes of dancing every time you practice.
Follow the schedule you have prepared in your FITT goals.
Monitor your Rate of Perceived Exertion.
If your heart rate is too high, you are straining. Slow your roll!
If it is too low, and the intensity feels “light” to “moderate,” you may
want to push yourself to exercise a little harder, especially if you
are trying to lose weight.
Follow the safety protocol in dancing to avoid dehydration, overexertion,
hypo- and hyperthermia.
Observe the etiquette in dancing accordingly.
Take pictures or record a video of your performance. Submit this to
your teacher. Do not forget to save a copy for your compilation.
C. Self-Assessment
Genre: Cheerdancing
a. How did you execute these movements in space? Describe in terms of:
- Direction
- Level
- Focus
- Size
b. What qualities of energy were these movements executed?
c. How do you find the tempo of the dance?
a. How well did you perform the dance? Rate your performance from 1 to 5 with
1 as the lowest and 5 as the highest. Explain your answer.
b. How did you feel while and after dancing?
c. Were you able to execute the steps correctly? What were the barriers that
had affected your performance, if there was any?
d. Have you noticed some improvements in your fitness level?
- If yes, what are those?
- If no, what will you do to improve it?
e. Were you able to observe proper etiquette and safety protocol during your
rehearsals/performance? How will it help you personally and socially?
Note: Please refer to the rubrics for scoring found on page 11 for your guidance.
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Lesson 3 Dance Fitness
Week 5-6
What’s In
Past in a Flash
Instructions: Define the following terms. Write your answers on your answer sheet.
1. Cardio -
2. Flexibility -
3. Core muscles -
4. Low-Impact -
5. Cross Training -
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What’s
New
Keen Observer
Instructions: Examine each picture below. Can you tell the quality of movements
shown? Write your observations on your answer sheet.
https://www.youtube.com/watch?v=jVRlQFSsODg https://www.youtube.com/watch?v=1OTZ7mMNnss
https://www.youtube.com/watch?v=K5WAom0p3ko https://www.youtube.com/watch?v=3XgbzyfsCeE
Observations:
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What Is It
Dance fitness stands out from technical or traditional dance in that technique and
intricate choreography are not the focus. Participants do not spend weeks or months
perfecting a single routine in anticipation of a show or recital; rather, they show up,
work up a sweat while doing their best to follow an instructor, and leave feeling good
about their workout.
That said, there are slower-paced dance fitness classes that focus on different
elements of physical fitness. For instance, Barre classes work to improve balance,
coordination, core strength, and flexibility while also enhancing the strength of
smaller, stabilizing muscles. Likewise, pole dancing helps improve flexibility, and
dance-styles that meld dance with yoga or martial arts (like Yoga Trance Dance or
Nia) bring a mind-body element to dance-focused workouts.
If you like to dance and you are looking for a fun way to enhance your physical
fitness, there is bound to be a dance-based option that's right for you.
The beauty of dance fitness classes is that they really are inclusive, and in most
cases, they can be easily modified. Aside from people with major injuries or health
concerns (if that's you, you should consult your doctor before starting an exercise
program), most can comfortably join dance fitness classes and feel good about the
experience.
a. Cardio Dance
These classes may include hip-swaying and chest pops, but their pace is fast
and their intent is to make you break a sweat. Cardio dance classes are often
based on certain styles or forms of dance. For instance, Zumba is based
loosely on Latin dance; Bokwa on African dance; Doonya on Bollywood
dance; LaBlast on ballroom dance; Jazzercise on jazz dance; Kerboomka on
club-style dance; and Broadway Bodies on Broadway dance.
b. Barre Workouts
Barre workouts are ballet-inspired routines that incorporate elements of
yoga, Pilates, and strength training with light weights. Posture and proper
form are a primary focus as instructors lead students through moves that
challenge balance, stability, and core strength. High repetitions, small,
isolating "pulses," and slow movements contribute to the often-cited "muscle
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shakes"
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and "burnout" associated with the routines. The workouts are generally low-
impact and moderate-intensity, offering a modest cardiovascular benefit.
c. Mind-Body Dance
Mind-body dance typically incorporates elements of yoga, tai chi, or martial
arts into a flowing routine. These workouts offer combined benefits ranging
from improved cardiovascular health to enhanced flexibility and reduced
stress. Classes are typically low-impact and low- to moderate-intensity,
perfect for beginners looking for a way to ease into exercise. Prime examples
include Nia and Yoga Trance Dance.
d. Sensual Dance
Sensual dance classes are a little more sexual and include everything from
belly dancing to pole dancing. Some options, such as burlesque-style or
striptease classes, tend to have a stronger focus on raising your heart rate,
while pole and aerial classes increase their focus on total body strength and
flexibility.
2. Most dance fitness classes are appropriate for all levels unless otherwise
noted
Generally speaking, most dance classes are low impact, which means one foot is
always in contact with the ground. Because participants don't have to worry
about running, jumping, or other high-intensity, high-impact exercises, classes
are less likely to cause injury or lead to excessive soreness. Plus, the
choreography is easily modifiable by simply using smaller movements.
.
Dance workouts are excellent for improving certain areas of fitness, but they don't
do it all. There are five components of fitness—muscular strength, muscular
endurance, cardiovascular endurance, flexibility, and body composition—that
you should train in equal measures. Since most dance classes are not equipped
to target all of these, it's a good idea to supplement your preferred workout with
cross-training routines.
As is always the case, some instructors are better than others. They may provide
better feedback, model better form, or have better class-management skills. And
some may actually be better qualified, boasting more certifications and greater
experience. Do your research on instructors (most gyms and studios offer bios
for their coaches), then take the time to try a few classes.
5. It's a good idea to ask about apparel and accessories before you go.
To participate in most dance fitness classes, all you need is comfortable athletic
clothes and a pair of sneakers. That said, it's important to ask about studio-
specific rules and guidelines about apparel and gear.
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6. Home-based workouts are a great option if money or time are barriers.
Studio classes can be pricey, and they may not always work with your schedule.
The good news is, online workout platforms and DVDs are excellent options for
incorporating dance fitness at home. There are a few noticeable limitations, as
most people don't have ballet barres or poles at their houses. But if you're looking
for a straightforward cardio dance class or a barre routine that uses a chair in
place of the barre, there are lots of high-quality options available.
What’s More
Instructions: Fill in the table below with the correct information about each dance
fitness in the first column. Write your answer on your answer sheet.
Dance Fitness Description Fitness Benefit/s
1. Cardio Dance
2. Barre Workouts
3. Mind-Body Dance
4. Sensual Dance
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What I Can Do
Plan your dance fitness workout good for two weeks with the FITT goals.
In the first column, indicate the kind of dance fitness that you plan to
engage.
Week 2:
Note: Please get your Resting Heart Rate before embarking to dance. Indicate
your Training Heart Rate. Make sure you are fit to execute vigorous
movements based on your health status. Review the result of your PAR-Q. If
you have some restrictions, you may still perform dances but with less
intensity. Remember, this activity is your FITT goals. Your wellness is our
priority.
Instructions:
30
C. Self-Assessment
Dance Fitness:
a. How well did you perform the dance? Rate your performance from 1 to 5 with
1 as the lowest and 5 as the highest. Explain your answer.
b. How did you feel while and after dancing?
c. Were you able to execute the steps correctly? What were the barriers that
had affected your performance, if there was any?
d. Have you noticed some improvements in your fitness level?
- If yes, what are those?
- If no, what will you do to improve it?
e. Were you able to observe proper etiquette and safety protocol during your
rehearsals/performance? How will it help you personally and socially?
Note: Please refer to the rubrics for scoring found on page 11 for your guidance.
31
Lesson 4 Organization and Management
Week 7-8 of Dance Fitness Event
What’s In
Quick Bit
Instructions: Match the dance fitness workout in the right column with the
activities on the left. Write the letters on your answer sheet.
A B.
32
What’s New
Instructions: Examine the poster very closely. Then answer the following questions.
Write your answers on your answer sheet.
https://tinyurl.com/2s4b75nr
Process Questions:
33
What Is It
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. Depending on what health issues
or concerns you have, a specific type of dance fitness will help you address them.
Perhaps you plan to organize or will be asked to lead your community to a dance
fitness event like Zumba, consider the following steps for you to start with event
planning:
2. Organize a team.
- Any event takes a concerted team effort to handle all of the details. Consider
identifying one key committee member to serve as the event chair as well as
individual chairpersons for subcommittees. Examples of subcommittees
could include venue, speakers, entertainment, publicity, sponsors,
transportation, volunteer management, etc.
3. Set a date.
- Be sure to consider the following before firming up the date of your event.
- Give yourself enough time--ideally, you should have 4-6 months to plan--but
this depends upon the nature of your event.
- Be aware of holidays.
- Avoid school holidays or major events.
- Check dates with key participants (speakers/presenters, VIP guests,
stakeholders).
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- Publicity/promotion--both online and off-line (web page, online promotion,
events calendars, printed programs, media relations, signage, social media,
etc.)
- Sponsor/partner management
- Volunteer management--When getting volunteers, remember people volunteer
for different reasons (hot buttons) such as wanting to make a difference,
having social opportunities to get to know new people, or they may be
motivated by learning or experiencing something new. Positive volunteer
experiences mean they may volunteer again. A negative volunteer
experience means they won't, and they will tell others. Make sure your
volunteers feel welcomed and that they feel like an active participant. They
need to feel like what they did mattered and that it was worth their time.
9. Establish a budget.
- Your budget should incorporate estimates for all of the key items identified
on your event master plan. Don't forget to include any travel or
accommodation costs for speakers and presenters.
35
What’s More
Instructions: Answer the following questions. Write your answer on your answer
sheet.
1. How important is identifying your goal in planning your event?
36
What I Can Do
A. Planning
Plan your dance fitness event good for two weeks with the FITT goals.
In the first column, indicate the kind of dance fitness that you chose to
engage.
Intensity Type
My Heart Training Time
Dance Activity Frequency (slow, (cardio,
Rate Heart Rate (number of
(Dance Fitness) ( x week) medium, strength,
(RHR) zone fast) minutes) stretching)
Week 1:
Week 2:
Note: Please get your Resting Heart Rate before embarking to dance. Indicate
your Training Heart Rate. Make sure you are fit to execute vigorous
movements based on your health status. Review the result of your PAR-Q. If
you have some restrictions, you may still perform dances but with less
intensity. Remember, this activity is your FITT goals. Your wellness is our
priority.
Conduct your planned event. You may take a lead in dancing or engage your
group in an online dance fitness workout or recorded dance workout videos
(DVDs) at home and follow the steps in the video. Due to quarantine
protocol, just invite your family, friends, or relatives living with you in the
same household o be your participants.
37
1. Monitor their Rate of Perceived Exertion:
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If the heart rate is too high, you are straining. Slow the roll!
If it is too low, and the intensity feels “light” to “moderate,” they may
want to push to exercise a little harder, especially if they are trying
to lose weight.
D. Evaluation (Reflection)
After performing the dance, answer the questions below on your answer
sheet.
a. How well did your participants perform the dance? Rate their
performance from 1 to 5 with 1 as the lowest and 5 as the highest.
Explain your answer.
b. Were they able to execute the steps correctly? What were the barriers
that had affected their performance if there was any?
c. Were they able to observe proper etiquette and safety protocol during
your rehearsals/performance? Describe how they adhered to etiquette
and safety while dancing.
b. What problems did you encounter before and during the event?
d. How do you see your event? What would you do differently to improve
in your next activity?
Note: Please refer to the rubrics for scoring found on page 11 for your guidance.
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RUBRIC FOR THE POSTER:
Grammar There are no There are 1-2 There are 3-4 There are
grammatical/ grammatical/ grammatical/ more than 4
mechanical mechanical mechanical grammatical/
mistakes on mistakes on mistakes on mechanical
the poster. the poster. the poster. mistakes on
the poster
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Assessment
MULTIPLE CHOICE: Read the questions thoroughly and understand. Write the
letters of your answer on your answer sheet.
1. What incorporates estimated costs for all of the key items identified on your
event master plan that includes any travel or accommodation costs for
speakers and presenters?
A. Venue B. Budget C. Master Plan D. Goal & Objectives
4. This is a kind of funk that involves freezing a move and then resuming it at a
fast pace, a series of rapid contractions that focus on exaggerated arm and
hand movement.
A. Tutting B. Locking C. Popping D. Animation
5. This dance typically incorporates elements of yoga, tai chi, or martial arts into
a flowing routine, offer combined benefits ranging from improved
cardiovascular health to enhanced flexibility and reduced stress.
A. Cardio Dance C. Barre Workout
B. Sensual Dance D. Mind-Body Dance
7. These classes may include hip-swaying and chest popping, but their pace is
fast and their intent is to make you break a sweat (nothing further).
A. Cardio Dance C. Barre Workout
B. Sensual Dance D. Mind-Body Dance
8. This style is very fast and aggressive hip-hop dance that incorporates locking,
popping, improvisational or freestyle moves, and upright posture.
A. Tutting B. Krumping C. Waacking D. Breakdancing
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10. It is coined from the words cheer and dance, rooted from cheerleading.
A. Hip-hop B. Cheerdance C. Festival Dance D. Dance Fitness
11. It is any style of dance that got its start outside the dance studio, typically in
urban streets, schoolyards and clubs.
A. Hip-hop B. Cheerdance C. Festival Dance D. Dance Fitness
A. Pike
B. Toe Touch
13. C. Side Hurdler
D. Front Hurdler
https://tinyurl.com/y8hwdl8y
A. “T”
B. Daggers
14. C. High “V”
D. Touchdown
https://tinyurl.com/yuxzsdew
A. Full Split
B. Half Split
C. Toe Touch
D. Front Split
15
https://tinyurl.com/y7wmuwy8
.
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References:
Images:
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For inquiries and feedback, please write or call:
Department of Education – Cebu City Division,
Curriculum Implementation Division
3rd Floor, DepEd Bldg., Imus Avenue, Cebu City, Philippines 6000
Telefax: (632) (032) 255 1516
Email Address: cebu.city@deped.gov.ph