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Health Optimizing
Physical Education 3
Quarter 1 – Module 5:
SELF-LEARNING MODULE
CO_Q1_HOPE3_Module 5
PE and Health – Grade 12
Alternative Delivery Model
Quarter 1 – Module 5: Cheer Dance for Fitness
First Edition, 2021
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PE and Health
Quarter 1 – Module 5:
Cheer Dance for Fitness
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 knowledge in PE and Health
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.
For the learner:
Welcome to the PE and Health Grade 12 Alternative Delivery Mode (ADM) Module on PE and
Health!
The main goal of this module is to help you better understand the relationship of health
behaviors to health risks factors and physical activity assessment performance. It will also
help you to understand that fitness and exercise are very important in optimizing one’s health
as a habit and as requisite for physical activity assessment performance, and as a career
opportunity. You are expected to finish answering all the activities in this module before you
move to the next competency needed in this subject. This module includes pre-test, post-
test, lessons, and activities which will help you better understand health behaviors.
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.
This module has the following parts and corresponding icons:
What I Need to Know This will give you an idea of the skills or
competencies you are expected to learn in
the module.
This module was designed and written with you in mind. It is here to help
you master the different ways by which information from everyday life may
be acquired. The scope of this module permits it to be used in many
different learning situations. The lessons are arranged to follow the
standard sequence of the course. But the order in which you read them can
be changed to correspond with the textbook you are now using.
Learning Competency:
Analyzes physiological indicators such as heart rate, rate of
perceived exertion and pacing associated with MVPAs to monitor and/or
adjust participation or effort. .
Code: PEH12FH-llk-t-9
Learning Task 1
Directions: Identify whether the statement given is correct or not. If the
statement is correct, write TRUE on the space provided before each number. If
not, write the word that makes the statement incorrect.
1. Warm-up is an essential part of any physical activity.
2. Drinking water before doing warm-up activities is not a must.
3. Checking one’s pulse rate is important before, during and
after physical activity.
4. FITT principles is not significant part in designing one’s activity.
What’s In
Learning Task 2
During your PE 10 you have performed cheer dancing. We will see if you can
still remember the basic movements and formations used in cheer dancing. Let’s
begin. Identify the given cheer dance movements. Write your answers on your
paper.
A. B. C.
What’s New
Learning Task 3
Are you familiar with these logos? Answer briefly the following questions.
Write your answers on your paper.
Photo credit:
NCAA logo: https://www.kindpng.com/imgv/iRJibhR_ncaa-logo-
philippines-hd- pngdownload/
UAAP logo
https://en.wikipedia.org/wiki/University_Athletic_Association_of_the_P
hilippines#/ media/Fil
e:Logo_of_University_Athletic_Association_of_the_Philippines.svg
What do you think is the highlight of these two big Athletic Association
in the Philippines?
Have you watched any event hosted by these Athletic Associations in the
Philippines? If YES, what is that event?
Lesson
Cheer Dance for
5 Fitness
What is It
Clap Clasp
Strike palms together in Clasp hands together in
front front
of the chest. of the chest.
Forward Roll
Backward Roll
Cartwheel
Round-off
Cheer Dance is truly a difficult form of physical activity yet one among
the most exciting. It consists not only of cheer and dance but gymnastics
skills as well. Further, mental and physical preparation is at par
important. The question now is, how will you know that you are in the
right track in performing cheer dance? What is your pulse?
Your pulse is your heart rate, or the number of times your heart beats
in one minute. Pulse rates vary from person to person. Your pulse is lower
when you are at rest and increases when you exercise (more oxygen-rich
blood is needed by the body when you exercise). Knowing how to take your
pulse can help you evaluate your exercise program.
1. Place the tips of your index, second and third fingers on the palm
side of your other wrist below the base of the thumb. Or, place
the tips of your index and second fingers on your lower neck on
either side of your windpipe.
2. Press lightly with your fingers until you feel the blood pulsing
beneath your fingers. You may need to move your fingers around
slightly up or down until you feel the pulsing.
3. Use a watch with a second hand, or look at a clock with a second hand.
4. Count the beats you feel for 10 seconds. Multiply this number by
six to get your heart rate (pulse) per minute.
Source: https://www.pinterest.ph/badassgaines/fitness-training-zones-
mhr-rhr-thr- formulascharts/
Light Physical Activity: Slightly above resting up to 120 beats per minute
(bpm) for most teens.
Moderate Physical Activity: 120-140 beats per minute (bpm) for most
teens.
Vigorous Physical Activity: 140-180 beats per minute (bpm) for most
teens.
What’s More
Learning Task 4
I. Directions: Name the following movements. Write your answer on your paper.
1. 2. 3.
4. 5.
Learning Task 5
Directions: Answer briefly the following questions. Write your
answer on your paper.
1. How will you make a cheer dance routine in a solo performance?
What I Can Do
Learning Task 6
Directions:
1. On your paper, write the different hand and body positions that you enjoyed
most. Arrange them from moderate to vigorous. Each position can be repeated
to create a pattern leading into a cheer dance routine. Choose your own
music.
2. Create your cheer dance work out program for 2-3 minutes only for three
times a week. (Note: consider your availability and capability)
3. Fill out the given table to monitor your progress.
Name: Section:
Heart Rate:
Note: To take your heart rate, it should be done early in the morning. Locate
you radial
pulse and count the number of pulse beat for 10seconds then multiply by 6 to
get your heart rate.
DAY Intensity Time Pulse Rate Pulse Rate
before after
Activity Activity
1
2
3
Legend:
Intensity Moderate/Vigorous
Time - Duration
Assessment
A. Directions: Choose the letter of the best answer. Write the chosen letter on a separate
sheet of paper.
1. What do you mean by the word “cheer” in cheer dance?
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
3. Which move has your arms raised upward with a closed fist facing in?
A. Candlestick C. Touch Down
B. Half T D. Clap
4. What motion is made 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. Muscles
5. What is performed when from the T motion, you rotate your arms so that
the fingers of your fist face upwards. Bend both arms so that your forearms are
vertical, facing up.
A. K Motion C. L Motion
B. T Motion D. Muscles
7. What do you call the kind of jump where legs are parallel to the ground
and toes are pointed?
A. Side Hurdler C. Toe Touch
B. Front Hurdler D. Pike Jump
10. What do you call the coordination of organized words and movements relating
to an athletic event?
A. Cheers C. Stunts
B. Dance Techniques D. Segment
B. Directions: Arrange the following steps in getting the pulse beat by
indicating the correct order from A-E. Write your answer on your paper.
1. Count your pulse for 15 seconds.
2. Using the first and second fingertips, press firmly but gently on
the arteries until you feel a pulse on your wrist, just below the base of
the thumb.
3. Multiply by four to calculate beats per minute.
4. Begin counting the pulse when the clock’s second hand is on the 12.
5. When counting, do not watch the clock continuously but
concentrate on the beats of the pulse.
Answer Key
References
Books
Agcaoili, J.K., Camarador R.O., Vibar, Angelita A.O., Lubis, F.T. (2017).
Dance and Recreation for Health. Cronica BookHaus.
Online Resources
Balbido, N. (2018). Cheerdance. Retrieved from:
https://www.slideshare.net/NoemiBalbido/cheerdance
Omni Cheer blog. (n.d.) The cheerleading guide to stances and motions
for cheerleading. Retrieved from:
http://blog.omnicheer.com/ebooks/MotionsStances.pdf
Omni Cheer blog. (n.d.) The life of a cheer backspot. Retrieved from:
http://www.chassecheer.com/blog/lifestyle/the-life-of-a-cheer-
backspot/