Moderate Intensity Continuous Exercise (MICE) Versus Zumba on the Health-

Related Fitness of College Students

A Thesis Paper Presented to

the Faculty of the College of Education

Carlos Hilado Memorial State University

Talisay City, Negros Occidental

In Partial Fulfillment

of the Requirements for the Degree

Bachelor of Physical Education

By:

Balderueda, Angeline S.

Beduria, Regen A.

Caballes, James Y.

Canete, Renato Jr.

Garfil, Norine G.

Togores, Jan Marie M.

Wenceslao, Mary Cris D.

December 2023
 Approval Sheet

In Partial Fulfillment of the Requirements for the Degree of Bachelor of Physical

Education, this thesis entitled "Moderate Intensity Continuous Exercise (MICE)

Versus Zumba on the Health-Related Fitness of Students" has been prepared and

submitted by Balderueda, Angeline S. Beduria, Regen A. Caballes, James Y. Canete,

Renato Jr. Garfil, Norine G. Togores, Jan Marie M. Wenceslao, Mary Cris D., who

are hereby recommended for oral examination.

KING ABRAM F. CABAUATAN, MAEd

Thesis Adviser

Thesis was reviewed and approved by the committee on Oral Examination on November,

2023.

PANEL OF EXAMINERS

ROSELYN R. ALEGARBES, PhD

Chairman

MA. ELENA Y. DORUELO, EdD GERTRUDES ANASTACIA D. LOPEZ, EdD

Panel Member Panel Member

Accepted and approved in partial fulfillment of the requirements for the degree of

Bachelor of Physical Education (BPED).

LEIZL MAY C. TORTOGO, PhD

Dean, College of Education
 Acknowledgment

Our research group would like to extend our deepest gratitude for the support and help of

many individuals. This research would not be successfully done without them.

First and foremost, we would like to thank God Almighty for giving us faith,

hope, and determination to finish this research. For the courage to makes this work done

with unity, extra time, and efforts of all members.

Special thanks to our excellent adviser, Sir King Abram F. Cabauatan. Thank you

for the invaluable guidance, patience, and sincerity in helping us throughout this research

journey. Also, by sharing your knowledge, expertise, and suggestions in this study. This

research would not possibly be done without your help, Sir. We are definitely grateful for

having you as our adviser for this study.

Our statistician Dr. Josil B. Fulgarinas who shared her mathematical expertise and

helped us in the analysis and interpretation of data for this study. Thank you so much!

To CHMSU- Students who were the subjects of this study, thank you for being so

active in going to school to do physical exercises. Thank you so much for spending your

time and effort to help us finish this research process and to make it purposeful and

meaningful.

To our panelists Dr. Gertrudes Anastacia D. Lopez and Dr. Ma. Elena Y. Doruelo,

who gave suggestions, understandable comments, corrections, and pieces of advice to our

group that benefitted much in the completion of the study. We owe you a lot.
 To our research subject teacher, Dr. Roselyn R. Alegarbes. Thank you also for

guiding us and giving us effort and time in checking and rechecking our study. Your

suggestions and comments meant so much in the completion of this study.

To our parents who never stop supporting us, especially when it comes to our

finances in this endeavor. Thank you for the consideration and for always giving us

words of motivation throughout the making of this research study.

To our classmates and friends who were there to lend a hand when we needed

something related to our research, especially helping us to find available students to be

participants in this study. A big thanks and appreciation to all of you. Thank you so

much!
 Dedication

This research study is dedicated to our beloved parents and friends, who have

been our inspiration all throughout this research journey. Their support gave us

motivation, courage, and strength to make this research successfully done.

Also, we dedicate this research study to our beloved advisers who constantly

guided us, taught us, and shared their knowledge which positively contributed to the

completion of this study.

Lastly, we dedicate this research study to our Almighty God for giving us

strength, knowledge, wisdom, and perseverance to continue and keep positive to finish

this research.

The Researchers
Balderueda, Angeline S. Beduria, Regen A. Caballes, James Y. Canete, Renato Jr.
Garfil, Norine G. Togores, Jan Marie M. Wenceslao, Mary Cris D.
“Moderate Intensity Continuous Exercise Vs. Zumba on the Health-Related
Fitness of Students.” Unpublished Undergraduate Thesis for the Degree,
Bachelor of Physical Education, Carlos Hilado Memorial State University,
Talisay City, Negros Occidental, July, 2023.

Abstract

This study determined the effectiveness of Moderate Intensity Continuous Exercise

(MICE) versus Zumba on the health-related fitness of students at Carlos Hilado Memorial

State University Talisay Campus for A.Y.2022-2023. The experimental group was

composed of fifteen (15) students who were the subjects in doing physical fitness through

MICE, and another (15) students were the subjects in physical fitness through having

Zumba workout. The study compared the MICE and Zumba’s pretest and post-test for a

dependent sample and it also used a quasi-experimental non-equivalent pretest and

posttest design, which aimed to determine the difference in the effects of physical fitness

in MICE and Zumba in the health-related fitness of students. The study revealed that

there was no significant difference MICE and Zumba. However, there was a significant

difference in the mean gain of the body mass index, muscular strength, flexibility and

cardiovascular endurance of both the controlled and uncontrolled group while having

MICE and Zumba workout. This implies that both exercise programs were effective in

enhancing the health-related fitness level of the students.

 Table of Contents

TITLE PAGE Page

APPROVAL SHEET i
ACKNOWLEDGEMENT ii
DEDICATION iv
ABSTRACT v
TABLE OF CONTENTS vi
LIST OF FIGURES ix
LIST OF TABLES x
LIST OF APPENDICES xi
CHAPTER I: INTRODUCTION
Background of the Study 1

Statement of the Problem 3

Hypothesis 3

Theoretical Framework 4

Conceptual Framework 5

Significance of the Study 8

Delimitation of the Study 10

Definition of Terms 11

CHAPTER II: REVIEW OF RELATED LITERATURE

Moderate Intensity Continuous Exercise (MICE) 14

Moderate Intensity Continuous Exercise (MICE)

on Health-Related Fitness Components 16

Zumba 17

Zumba on Health-Related Fitness Components 18

Health-Related Fitness Components 19

Synthesis 21

CHAPTER III: METHODOLOGY

Research Design 23

Subjects of the Study 24

Research Instrument 25

Data Gathering Procedure 25

Statistical Data Analysis 27

Ethical Consideration 27

CHAPTER IV: PRESENTATION, ANALYSIS, AND INTERPRETATION OF

DATA

Health-Related Fitness Status of the College Students 28

Before and After Undergoing Moderate Intensity
Continuous Exercise Along with the Health-Related Components

T-Test Results for the Significant Difference Between 33

the Health-Related Fitness Status of the College Students
Before and After Undergoing Moderate Intensity Continuous

Exercise and Zumba Exercise Along with 34

the Health-Related Components

Wilcoxon-Signed Rank Test Results for the Significant 35

Difference in the Main Gain of the Health-Related Fitness
Status of the College Students Before and After Undergoing
 Moderate Intensity Continuous Exercise and Zumba Exercise

CHAPTER V: SUMMARY, CONLUSIONS, AND RECOMMENDATIONS

Summary 42

Conclusions 42

Recommendations 43

REFERENCE 46

APPENDICES 67

CURRICULUM VITAE 98
 List of Figure

Figure Title Page

1 Schematic Diagram of Moderate Intensity Continuous 7

Exercise (MICE) and Zumba on the Health-Related Fitness
of College Students
 List of Tables

Table Title Page

1 Distribution of Subjects 26

2 Level of Health-Related Fitness Status of College Students

Before and After the Moderate Intensity Continuous
Exercise (MICE) and Zumba Exercise Along with the
Health-Related Fitness Components 32

3 T-test Results for the Difference in the Health-Related

Fitness Status of College Students Along with BMI
Composition Before and After Undergoing
MICE and Zumba Exercise 39

4 T-test Results for the Difference in the Health-Related

Fitness Status of College Students Along with
Cardiovascular Endurance Composition Before and
After Undergoing MICE and Zumba Exercise 40

5 T-test Results for the Difference in the Health-Related

Fitness Status of College Students Along with Flexibility
Composition Before and After Undergoing MICE and
Zumba Exercise 41

6 Wilcoxon Signed-Rank Test Results for the Difference

the Health-Related Fitness Status of College Students 43

7 T-test Results for the Difference in the Mean Gain

of the Health-Related Fitness Status of the College
Students After Undergoing Moderate Intensity
Continuous Exercise and Zumba Exercise Along
Cardiovascular, Flexibility, and BMI 45

8 Mann-Whitney U Test Results for the Difference

in the Mean Gain of the Health-Related Fitness
Status of the College Students After Undergoing
Moderate Intensity Continuous Exercise (MICE)
and Zumba Exercise Along Muscular Strength 47
 List of Appendices

Appendix Title Page

A1 Letter to Conduct the Study 78

A2 Letter to Conduct the Study 79

A3 Letter to use the College Fitness Center and Dance Room 80

A4 Medical Certificate 81

B Data Gathering Instrument 82

C Waiver 84

D Statistical Results 85

E Student’s Attendance 91

F Grammarly/Plagiarism Test Certification 92

G Editor’s Certification 93

H Statistician’s Certification 94

I Curriculum Vitae 95
 1
Chapter I

Introduction

Background of the Study

Overweight and obese college students have been on the rise for many years

(Fitch & Bays, 2022). Some of the problems associated with overweight and obesity are

heart disease, stroke, high blood pressure, diabetes, gout, and cancer (Ratina, 2023).

According to Carbone et. al., (2019), exercise has been widely demonstrated to be useful

for fat loss. Obesity is defined as weight gain and buildup of body fat, which are

associated with an increased risk of developing a variety of chronic diseases (Afshin et.

al., 2018).

Health-related fitness (HRF) is a multidimensional construct containing the

components cardiorespiratory endurance, muscular strength, muscular endurance,

flexibility and body composition (Britton, Ú. et al., 2020). Moderate intensity continuous

exercise (MICE) is a type of exercise that involves continuous physical activity at a

moderate level of intensity, typically at an intensity of 50-70% of maximal heart rate, for

a duration of 20-60 minutes (ACOS Medicine, 2018). MICE was recommended and

proven as a successful exercise that improves the health and fitness of students (McPeek

et. al., 2020).

Dancing is a physical exercise that can be adjusted to a specific population's age

and culture, therefore Zumba is becoming a global dance fitness activity to combat the

rise of lifestyle diseases (Sharma et al., 2018). It combines popular enjoyable music,

various dancing styles, and aerobic activities that involves big muscle group movement
 2
which improves the health of people in all ages and prevents lifestyle diseases (Sharma et

al., 2018).

The workout regimens suggested above can help college students become

physically fit. Obesity is most common among college students in the Philippines,

according to Villanueva (2023). Lack of time and fear of various hurdles or barriers

during exercise are barriers to youth participation in physical activity (Hamar et. al.,

2021). However, Zumba exercise has been widely accepted as the most convenient and

cost-effective method of sweating out in the Philippines (Yamasaki et. al., 2021).

The physical health of students was the school's top priority at a State University

in Negros Occidental. Physical fitness is an important component of overall well-being,

especially for college students who frequently suffer academic stress and lead sedentary

lifestyles. The pandemic had a variety of effects on students' lifestyles and health,

including changes in physical activity and nutritional choices. Students are urged to

exercise often and live a healthy lifestyle in accordance with this. As a result, the purpose

of this study was to determine whether moderate intensity continuous exercise (MICE)

versus Zumba was more beneficial in increasing the health-related fitness of college

students. Students may use moderate intensity continuous exercise (MICE) or Zumba to

improve, and the results were compared to see which of these two executed method was

more effective; the researchers' overall goal is to determine the effectiveness of both

methods to students' health-related fitness.

 3
Statement of the Problem

The study aims to determine the effectiveness of moderate intensity continuous

exercise (MICE) versus Zumba on the health-related fitness status of college obese

students for Academic Year 2022-2023.

Specifically, the study aims to answer the following:

1. What is the health-related fitness status of college students before and after

undergoing moderate intensity continuous exercise and Zumba exercise along with the

following health-related fitness components: body composition, cardiovascular

endurance, flexibility, and muscular strength?

2. Is there a significant difference between in the health-related fitness status of college

students before and after undergoing moderate intensity continuous exercise and Zumba

exercise along with the health-related fitness components?

3. Is there a significant difference in the mean gain of the health-related fitness status of

college students after undergoing moderate intensity continuous exercise and Zumba

exercise?

Research Hypotheses

Based on the foregoing objectives, the following hypotheses were set forth:

1. There is no significant difference between in the health-related fitness status of the

college students before and after undergoing moderate intensity continuous exercise and

Zumba exercise along with the health-related fitness components.

2. There is no significant difference in the mean gain of the health-related fitness status of

the college students after undergoing moderate intensity continuous exercise and Zumba

exercise.
 4
Theoretical Framework

The study was based on Bandura's (1977) Self-Efficacy Theory, which suggested

that the individual should set a degree of performance that they need to attain by

completing an action. Carrey and Andrew (2019) defined Self-Efficacy Theory as

someone's confidence in his or her ability to execute actions required to supply execution

accomplishments. This meant that people could achieve a certain level of performance if

they believed they could complete a series of courses.

In this scenario, the college students will be evaluated based on their current

performance and a goal that they wish to achieve through a series of workouts involving

moderate intensity continuous exercise versus Zumba.

The researcher felt that once a person establishes a goal and competency to

achieve peak fitness performance, they must be motivated to do it. Setting a competency

and mastery in exercising, developing a sense of belonging to their classmates while

exercising, and intrinsic motivation to execute exercises under moderate intensity

continuous exercise versus Zumba will assist college students in achieving the physical

fitness performance they desire and improving their health related fitness status.

Because the students were encouraged to exercise as a result of the two programs,

the researcher was able to identify which exercise program was better at maintaining and

improving the health-related fitness status of the college students.

 5
Conceptual Framework

The study employed a two group pre-test post-test research design to see if

moderate intensity continuous exercise (MICE) versus Zumba could help obese college

students improve their health-related fitness status. Moderate Intensity Continuous

Exercise (MICE) versus Zumba are the two intervention programs which was used to

develop the health-related fitness performance of the college students. Body composition,

muscular endurance, flexibility and muscular strength are the health-related fitness

components that were assessed in the study. The researchers undergone a pre-test and

post-test using a standardized instrument in order to determine the fitness level of the

obese students in different health-related fitness components. Moreover, the result of the

study will allow the researchers to see whether which of the two is more effective in

developing the physical fitness of the college students and formulate a necessary plan to

improve the physical education continuous development program.

The pandemic may have had various effects on individuals’ lifestyles and health,

including the potential changes of their physical activity and dietary habits. That is why

the primary goal of the study is to assess how effective these two intervention programs

are in improving the health-related fitness performance of a specific group – college

students. Health-related fitness includes aspects like cardiovascular endurance, strength,

flexibility, and body composition. It intends to compare the effectiveness of these two

programs. In other words, it seeks to determine which of the two – moderate intensity

continuous exercise or Zumba – produces better results in enhancing the physical fitness

of the college students. This comparison is critical to understand which intervention

programs in improving the health-related fitness of college students and use the findings
 6
to create an informed plan for enhancing physical education programs tailored to their

needs.

Schematic Diagram

Moderate Intensity Post Fitness Status

Pre Fitness Status
Continuous Exercise Body Mass Index
Body Mass Index
(BMI) (MICE) (BMI)
Cardiovascular Cardiovascular
Endurance Endurance
Flexibility Zumba Exercise Flexibility
Muscular Strength Muscular Strength

Figure 1

Schematic Diagram of Moderate Intensity Continuous Exercise (MICE) and

Zumba on the Health-Related Fitness of College Students

 7
Significance of the Study

This study is beneficial to the following persons:

Students

The result of the study may lead the student to recognize which exercises is good

to their physical fitness and its importance to their health as they may understand that

they can perform exercises using any methods or ways to be physically fit.

Faculty and Staff

This may help the faculty and staff to understand, give importance and be aware

of their health-related fitness status as well as to enhance it through engagement in fitness

programs such as MICE and Zumba. In terms of lifestyle, maintaining a healthy body is

one way of living and keeping their bodies in good condition. In general, strong and

healthy people living together in a dynamic neighborhood may keep the society

productive.

Physical Education Teacher

This research will guide physical educators to have deeper understanding about

this study and for them to identify and implement physical exercise such as moderate

intensity continuous exercise (MICE) and Zumba which could improve students’ health-

related fitness. It will also be an eye opener for non-physical educators to give

importance and engage into different vigorous physical exercise activities inside and

outside the school premises.

 8

Fitness Coach

The result of the study served as the basis for the fitness coach to prove to their

clients on how effective the moderate intensity continuous exercise and Zumba to

enhance their health-related fitness status.

Present Researchers

Result of the study will provide basis for the present researcher to identify the

possible intervention to improve the health-related fitness status of the college students.

Future Researchers

Future researchers will be encouraged to conduct similar studies in a different

scope. It will also encourage other educational institutions to assess the effectiveness of

moderate intensity continuous exercise and Zumba exercise to develop different variables

that is related to the fitness.

 9

Delimitation of the Study

This study mainly identifies the effectiveness of moderate intensity continuous

exercise (MICE) and Zumba on the health-related fitness status of college obese students

for Academic Year 2022-2023. The subjects of the study were thirty college obese

students from a State University in Negros Occidental. Fifteen students undergone

moderate intensity continuous exercise (MICE) under experimental group and another

fifteen students for control group which used a traditional aerobic exercise which is the

Zumba. A standardized Philippine Physical Fitness Test by the Department of Education

(2019) was used to assess the health-related fitness status of college students.

Mean and standard deviation was used as the statistical tools that determined the

health-related fitness status of students. On the other hand, Wilcoxon, and Mann-Whitney

U-test was used for inferential statics. All inferential tests were set at a 0.05 alpha level of

significance.
 10

Definition of Terms

As used in the study, the researchers offered the following conceptual and

operational definitions.

College Obese Students

It refers to the college students body weight which has an excessive or abnormal

fat accumulation that presents a risk to health (World Health Organization, 2022).

As used in the study, “College Obese Students” refers to the subjects of this

experiment and have undergone a 12-session training program with the use of moderate

intensity continuous exercise (MICE) and Zumba.

Health-Related Fitness

It refers to a multidimensional construct containing components cardiovascular

endurance, muscular strength, muscular endurance, flexibility and body composition

(Britton et. al., 2019).

As used in the study, “Health-related Fitness” refers to the fitness components

specifically the body composition, cardiovascular endurance, flexibility, and muscular

strength that needs to be assessed in order to define the health-related fitness status of the

subjects of the experiment.

Body Composition

It is a universal term used in the health fitness which find what percentage your

bodyweight is fat (WebMD Editorial Contributors, 2021)

 11
As used in the study, “Body Composition” referred to the result of the

respondents’ body weight and height as assessed in order to determine whether moderate

intensity continuous exercise (MICE) or Zumba had improved students’ health-related

fitness.

Cardiovascular Endurance

It refers to your physiological components that which describe on how well you

can continuously perform any type of exercise or movement for an extended period of

time (Turco, 2022).

As used in the study, “Cardiovascular Endurance” referred to one of the health-

related fitness component and the capacity of subjects to which was assessed in order to

determine whether moderate intensity continuous exercise (MICE) or Zumba had

improved students’ health-related fitness.

Flexibility

It refers to the range of motion of muscle and connective tissues at a join or a

group of joints (Black, 2022).

As used in the study, “Flexibility” referred to one of the health-related fitness

components and the capacity of subjects to which was assessed in order to determine

whether moderate intensity continuous exercise (MICE) or Zumba had improved

students’ health-related fitness specifically the physical status of muscles and joints

motion.

Muscular Strength

It refers to the capacity of the muscles to exert much force or weight through

lifting objects (Minnis, 2019).

 12
As used in the study, “Muscular Strength” referred to one of the health-related

fitness components and the capacity of subjects to which was assessed in order to

determine whether moderate intensity continuous exercise (MICE) or Zumba had

improved students’ health-related fitness specifically the capacity to exert force.

Moderate Intensity Continuous Exercise

It refers to the exercise program that is generally consists of 30-60 min of aerobic

exercise at 64-76% peak heart rate (Williams et al., 2019).

As used in the study, “Moderate Intensity Continuous Exercise” referred to the set

of exercises that the subjects had undergone in 30-60 minutes for 12 sessions with the

accompaniment of lively music as part of the intervention program to improve their

health-related fitness status.

Zumba

Zumba is a fun and effective dancing workout that is ideal for anyone who

appreciate lively music and an energetic group training atmosphere (Laura Williams,

2022).

As used in the study, “Zumba” referred to the set of exercises which was

performed by the subjects for 12 sessions accompanied with Latin music as part of the

intervention program with a goal to improve their health-related fitness status.

 13

Chapter II

Review of Related Literature

This chapter presents the review of related literature which must bear to the

present study. The pieces of literature provide the researchers with a broader knowledge

and background about moderate intensity continuous exercise, and health-relate fitness

status. Furthermore, it also provides ideas on how to conduct the present study and ways

to assess the fitness status of a student.

Moderate Intensity Continuous Exercise (MICE)

According to the study of De Lima et. al. (2022), for obese students, moderate

intensity continuous exercise (MICE) maybe a highly helpful non-pharmacological

treatment options for boosting brain and body function. In order to prevent health issues,

students who were overweight and obese must engage in lifestyle weight- loss

intervention.

Overall, the literature points to moderate intensity continuous exercise (MICE) as

a form of physical activity that is effective for enhancing a variety of health outcomes

specifically in the health-related fitness status of students which includes cardiovascular

endurance, flexibility, muscular strength and body mass index (BMI). In earlier research,

the relationship between exercise and health-related fitness components was investigated

and had proven that moderate intensity continuous exercise (MICE), has shown

significantly improvement in students’ fitness status (Dodwell et. al., 2021). The role of

MICE was to improve not only students’ physical body but also, students’ health (Mou
 14
et. al., 2022). Specifically, the moderate intensity continuous exercise (MICE)

intervention significantly facilitated the students’ body fitness as well as its health-related

fitness components to work on and reduce unnecessary fats that hinders their body’s

function and movement (Mou et al., 2022). MICE was recommended and proven as a

successful exercise that improves the health and fitness of students (McPeek et. al.,

2020). Another research proved and examined that moderate intensity continuous

exercise (MICE) was a traditional exercise and an effective intervention program that

explores new possible outcomes which may improve or even solve the increasing rate

obesity among students (Dodwell et. al., 2021).

According to Pyke et. al. (2020), MICE was only an exercise to sweat and enjoy but

can never improve the fitness status of students. Particularly, right after engaging to

moderate intensity continuous exercise (MICE) intervention, the health-related fitness

status of students remains the same. In addition, some studies proposed that moderate

intensity continuous exercise (MICE) was not an effective tool in maintaining and

improving a healthy lifestyle among students (Pyke et. al., 2020). Lastly, moderate

intensity continuous exercise (MICE) does not show any significant improvement in any

health-related fitness components of a student (Tsai et. al., 2021).

Moderate intensity continuous exercise was beneficial and shows great impact on

student’s sedentary life which has significantly reduced their BMI and physical activities

performance (Borrega-Mouquinho et al., 2021). Moderate intensity continuous exercise

among students provide a positive impact on factors that enhance their health and

performance considering that this exercise program provides further support and guide to

student’s physical aspect (Da Silva et al., 2020). In addition, moderate intensity exercise
 15
or vigorous exercise can achieve a maximum benefit in students’ health and physical

activities (Cerqueira et. al., 2020).

Moderate-intensity continuous sports can effectively improve the

cardiorespiratory function of current college students, increase body oxygen uptake,

reduce the body fat rate, increase the skeletal muscle content and improve physical

fitness, aiming to achieve a healthier physique (Su et. al., 2023). Students who were

sedentary and overweight/obese participated in MICE as their preferred form of exercise

had showed a positive impact in their body composition and physical activities as they

can actively perform and execute well in physical education class (Chu et al., 2021).

On the other hand, in students who are overweight or obese, moderate intensity

continuous exercise (MICE) exercises results in modest reduction in body fat percentage

and waist that are comparable in size (Andreato et al., 2018). According to recent

research published in the journal Medicine & Science in Sports & Exercise, exercising at

a moderate intensity more frequently throughout the week may be more advantageous for

reducing fat storage and improving health-related fitness status of students (Millard et al.,

2021). Obese, and inactive students, engaged in moderate intensity exercises (MICE)

reduced weight and transformed BMI status into higher improvements in body

composition (Barranco-Ruiz et al., 2021; Gilbertson, 2019).

Substantial evidence from experimental research shows that MICE has a variety of

benefits including protection of cardiovascular health and improvement of cognitive and

physical function (Chiang et al., 2019). In addition, MICE have the potential to contribute

to the identification of an appropriate exercise regimen that can effectively enhance

 16
cardio metabolic health, motor function, and cognitive function in sedentary students (Yu

et. at., 2023). MICE have important implications for the development of personalized

exercise prescriptions tailored to the specific needs and goals of individuals within this

population and as the evaluation of the effectiveness shows various aspects of health and

functioning, including cardiovascular health, motor function, and health optimizes

exercise interventions and improve the overall wellbeing through MICE (Yu et. at.,

2023). Moderate-intensity continuous training (MICT) was significantly better at

improving on cardiorespiratory fitness (CRF) and body fat percentage for overweight or

obese persons (Rugbeer et. at., (2021).

Moderate Intensity Continuous Exercise (MICE) on Health-Related Fitness

Components

Moderate intensity continuous exercise (MICE) has been extensively studied for

its effects on health-related fitness components such as improvement in cardiovascular

endurance, flexibility, muscular strength and body mass index (BMI) among obese

students (Jung et. al., 2020). Moderate intensity continuous exercise (MICE) was

prescribed to be done twice a week for its improvements among low active students with

overweight/ obesity (Jung et. al., 2020). Moderate intensity continuous exercise (MICE)

improves body composition) of overweight and obese students that conducted three to

five times per week, significantly reduced body weight, body mass index (BMI), and

body fat percentage (Swift et. al., 2018). Moderate intensity continuous exercise (MICE)

also had a positive impact in the health-related fitness status of students after a ten-week
 17
exercise program was implemented at a university in (Saudi El-Ashker and Al-Hariri,

2023).

According to recent research by Millard et al. (2021) published in the journal

Medicine & Science in Sports & Exercise, exercising at a moderate intensity more

frequently throughout the week may be more advantageous for reducing body fat storage.

In addition, indicators of body composition fitness seem to have significantly improved

with moderate intensity continuous exercise (MICE) among students (Rocliffe et al.,

2023). Twelve sessions MICE elicit modest improvements in obese students (Andreato et

al., 2018). moderate intensity continuous exercise (MICE) is still quite good despite a few

minor alternations to their muscular strength. The result is supported by Ferrari et al.,

(2018) which claims that moderate intensity continuous exercise (MICE) enhances

muscular strength of students. In addition, the upper limb strength was directly affected

by moderate intensity continuous exercise and had an impact on the muscular strength

fitness (Ballesta-Garcia et al., 2019).

There are fitness routines that can assist in maintaining a healthy physical

physique and one of these is moderate intensity continuous exercise (MICE), which has

been shown to increase and develop students' physical fitness (Ryan BJ et. al., 2020).

According to Themistocleous (2021), safe and quick exercise/training can promote health

benefits in overweight- obese students without other comorbidities or other health/

related risk factor. However, for significant modifications in body composition, twelve

sessions of increase exercise volume are needed (Themistocleous 2021). MICE was

indicated as a challenging structured exercises and accelerates body enhancement training

that could provide the sustainability in the health-related fitness of students in terms of
 18
flexibility and cardiovascular endurance (Ljubojevic et. al., 2023). On the other hand,

MICE have a little benefit in terms in body mass index, sit and reach, and three-minute

step test compared to aerobic fitness (Rohmansyah, et al., 2023).

Moderate intensity continuous exercise reduces harmful heart remodeling and

improves cardiovascular performance and engagement in moderate intensity continuous

exercise develops the function of the body which also help students avoid risk of

cardiovascular diseases (Jiang et al., 2023). MICE was investigated to have minor effects

on the flexibility of students (Nakagawa et al., 2020). The present study demonstrates

MICE on influencing flexibility in fitness of students differently (Shi et al., 2022). In

addition, students with a low fitness level showed greater enhancement in their flexibility

(Shi et al., 2022).

Moderate intensity continuous exercise may result in modest increases in

muscular strength, particularly for people who are novice to exercise or have lower

baseline levels of strength (Agmad, 2022). MICE can improve muscular strength

especially for the muscles used in the exercises’ repetitive movements and produce

appreciable increases in maximal muscular strength (ACSM, 2021). In addition,

according to the literature, MICE is a good kind of exercise for enhancing fitness-related

aspects of health, such as bone health, flexibility, body composition, muscular strength

and cardiorespiratory fitness. Depending on personal characteristics including age, degree

of fitness, and health state, the precise amount of time, intensity, and frequency of MICE

required to get these advantages may change (Romansyah, 2023).

Overall, the literature suggests that MICE is an effective form of exercise for

improving health-related fitness components, including cardiorespiratory fitness,

 19
muscular endurance, body composition, flexibility, and bone health (Jung et. al., 2020).

The specific intensity, duration, and frequency of MICE needed to achieve these benefits

may vary depending on individual factors such as age, fitness level, and health status

(Jung et. al., 2020).

Zumba

Lack of physical exercise is a key risk factor for disease, according to WHO

Global Action Plan Disease Prevention, and physical activity is declining in many

nations. According to the current research, twelve sessions of Zumba Fitness exercise can

help sedentary students to improve their health-related fitness (Ljubojevic et al., 2023).

Furthermore, a substantial portion of the students who completed the experimental

program indicated that Zumba fitness and other demanding and entertaining dance-based

workouts might ensure the long-term viability of this type of group fitness training.

Overall, the study’s findings made it abundantly evident that student’s body composition

might change with the usage of Zumba fitness as a workout (Ljubojevic et al., 2022).

Aerobic exercise training such as Zumba dancing can be suggested as

supplements to standard care in order to enhance physical fitness and lessen the intensity

of obesity among students (Norouzi et al., 2019). Zumba exercise intervention had

improved motor function as the effects were significantly proven (Norouzi et al., 2019).

Zumba exercise was more intense than a low-to-moderate-intensity aerobic workout and

had a higher energy expenditure than conventional aerobic exercise (Rodrigues-Krause

et. al., 2022). Zumba exercise was found to enhance the body composition of sedentary
 20
students as they repeated the exercise and improved their performance physical activities

(Stonnington et.al., 2022).

According to the study of Ljubojevic et.al. (2022), an eight-week Zumba Fitness

Program can help sedentary student’s body parameters and respiratory function

specifically the improvements were mostly in the areas of reduced body mass, fatty

tissue, and body mass index; increased vital capacity; decreased forced expiratory volume

in the first second; and decreased estimation of the lungs' physiological age. In addition, a

research revealed that Zumba Exercises Training were effective in the physical and health

aspect of university students which plays a crucial role in boosting the physical

performance of students and incorporating logical motor tasks has raised some of the

fitness components in student’s body (Soleiman et.al., 2021). A study suggests that

Zumba exercise impacted students and students’ athletes’ increasing the weights,

flexibility, balance, muscular endurance and strength (Amparo et. al., 2019).

An 8-week Zumba exercise program has been found to have positive effects on

weight, body fat percentage, body muscle mass, flexibility, and strength parameters

(Şahin et al., 2023). In light of all this information, according to the study of Şahin et al.

(2023), it is evident that individuals participating in Zumba dancing, being exposed to a

high energy dance activity, experience positive effects on their health and it has been

scientifically proven that Zumba dancing not only helps prevent high weight and body fat

percentage in sedentary individuals but also improves their fitness levels (body muscle

mass, back strength, and flexibility).

Regular exercise like walking and Zumba seem to be one of the most successful

and well-liked ways for students to prevent obesity, lose weight, and tighten their bodies
 21
through nutrition (Aukstuolyte et al., 2018; Imamoglu et al., 2019). Another study states

that Spanish obese students lost weight over a longer period of time, a year to be exact

through using moderate intensity continuous exercise (Sanchez-Polo et al., 2023).

Zumba helps people lose weight and aids in the improvement of health and the

prevention of lifestyle diseases (Sharma et al., 2018). It is also beneficial effect on weight

loss (De Lima et. al., 2022), increasing physical fitness and lowering cardiovascular risk

factors (Ashker et. al., 2023). A moderate-intensity aqua jogging or aqua Zumba session

is an alternative exercise program for overweight college students looking to combat the

trend toward obesity (Maisarah et. al., 2022).

The Zumba aerobic dance interventions show current evidence which

demonstrates the benefits and improvements on students’ body composition and total fat

mass (Chavarrias et. al., 2021). In addition, according to the study of Chavarrias et al.

(2020), which states that aerobic exercise such as Zumba can improve our body mass

index through acceleration in our physical activity which affects and strengthens our

whole body. As a support on the first statement, it is indicated that fun and challenging

dance-structured exercises such as Zumba exercises and accelerating body enhancement

training such as moderate intensity exercise (MICE) could provide the sustainability in

the health-related fitness of students in terms of flexibility and cardiovascular endurance

(Ljubojevic et. al., 2023 Zumba exercise increases the agility, and muscle power in

students at East Java, Indonesia (Puspodari, et. al., 2022). It can be said that Zumba

practices have positive effects on body composition, strength and blood lipid levels and

each session changes and activates body function (Neshilan et. al., 2023).
 22
A 16-week group-based Zumba dance fitness intervention, held three times a

week for 60 minutes each, produces significant improvements which offer sedentary

students to an alternate form of exercise that can help lower the health risks connected to

their lifestyle particularly in their physical fitness (Barranco-Ruiz et al., 2020). The

majority of students were interested in intergenerational physical exercise programs like

Zumba because they promote general health and well-being, increase active physical

function, and foster enthusiasm and energy (Ramos et al., 2023).

Zumba on Health-Related Fitness Components

The study finds that one of the best fitness exercises is Zumba exercise since it

was a proven method to enhance a variety of health-related students’ fitness (Allistia et

al., 2021). According to the study of Oktay (2018), which was undertaken to investigate

the benefits of a twelve session Zumba workout on students’ health-related physical

fitness parameters, it was discovered that Zumba exercise was beneficial for improving

body weight, body fat percentage, flexibility, leg strength and back strength.

Furthermore, a variety of health outcome indicators was improved with organized

dance of any genre, and it can even be more beneficial than other types of structured

exercise (Yan et. al., 2018). Health professionals may suggest organized dance as a

secure and efficient exercise option (Yan et. al., 2018). Among college students with a

high body mass index, it was discovered that the twelve-session Zumba training program

had a positive impact on body composition values, functional mobility assessment scores,

and dynamic balance parameters (Kolayis et. al., 2018).

 23
In the study of Sahin et al. (2023) entitled an Investigation of the Effects of an 8-

Week of Zumba Exercise Program on Physical Fitness Components in Sedentary

Students, it was said that Zumba workouts, which are popular nowadays, expose people

to high-intensity physical activity based on the study’s findings and the literature. Thus

weight, body fat percentage, body muscle mass, and flexibility may all benefit from an 8-

week Zumba fitness program.

Zumba exercise may result in modest increases in muscular strength, particularly

for people who are novice to exercise or have lower baseline levels of strength (Agmad,

2022). Zumba exercises can improve muscular strength especially for the muscles used in

the exercises’ repetitive movements and produce appreciable increases in maximal

muscular strength (ACSM, 2021). In addition, according to the literature, MICE is a good

kind of exercise for enhancing fitness-related aspects of health, such as bone health,

flexibility, body composition, muscular strength and cardiorespiratory fitness depending

on personal characteristics including age, degree of fitness, and health state, the precise

amount of time, intensity, and frequency of MICE required to get these advantages may

change (Romansyah, 2023).

A study indicates that Zumba fitness exercise can improve students' health-related

fitness at a university in Indonesia after implementing a sixteen sessions Zumba Fitness

Workout (Rahayu et al., 2019). Zumba fitness can develop muscle strength and

endurance and fat percentage better than aerobic dance, but not necessarily improve their

development of cardiorespiratory endurance and flexibility (Wachirathanin et al., 2021).

Aerobic exercise such as Zumba can improve our body mass index through acceleration
 24
in our physical activity which affects and strengthens our whole body (Chavarrias et al.,

2020). As a support on the first statement, it is indicated that fun and challenging dance-

structured exercises such as Zumba exercises and accelerating body enhancement training

could provide the sustainability in the health-related fitness of students in terms of

flexibility and cardiovascular endurance (Ljubojevic et. al., 2023).

According to the study of Soleiman et al. (2021) entitled The Effectiveness of

Zumba Exercises Training on the Physical and Health Courses Outputs among University

Students, Zumba techniques have recently been implemented to improve students’ social

and physical outcomes. It also determined the impact of individual and group Zumba

workouts on the physical outcomes targeted by the physical and health education course

provided to university students all throughout the year (Soleiman et al., 2021).

In addition, the Zumba program incorporates Zumba into physical education

courses for college students and has been presented and scientifically supported (Rymar

et. al., 2021). The program’s content combines vigorous modern dances with stretching,

aerobics, fitness activities, and muscular relaxation (Rymar et. al., 2021). The intricate

program is implemented in the teaching process, demonstrating its efficacy (Rymar et.

al., 2021). Investigation findings have demonstrated its beneficial impact on prim

students’ functional and physical readiness (Rymar et. al., 2021). Aerobic exercise such

as Zumba and its dynamic dance moves and stretches involved shows increased range of

motion, reduced muscle tension, flexibility and better overall body function than

moderate intensity continuous exercise (Admin, 2023).

 25
It was found that Zumba fitness program improved the cardiovascular endurance

of students and improved the systolic blood pressure, fat mass, and muscle mass, the

coordinated fitness group sessions also greatly increased exercise adherence (Barranco-

Ruiz, 2019). Zumba exercise was found to be an effective way to increase the health-

related physical fitness of students, exercise interventions paired with an additional

muscle strengthening workout based on body weight training activities are beneficial

strategies (Barranco-Ruiz, 2020). Zumba has the greatest impact on the reduction of body

fat and BMI in the population of obese students, as seen by a drop in body mass index

and it was encouraged to use Zumba exercise as it is beneficial to the growth of students’

physical well-being and fitness (Cantoneros, 2018). Zumba had a positive impact on

flexibility of students which was carried out to evaluate the impact in twelve sessions

(Beyaz, 2021). In addition, student’s lower extremity strength was positively impacted by

Zumba activities (Beyaz et al., 2021). Zumba exercise on students’ muscular endurance

had a positive impact and was used as an intervention on obese college students (Beyaz,

2021). In addition, it was shown that practicing Zumba dance for 12 sessions helped

students’ muscular strength greatly (Vijayalakshmi 2021).

According to the study of Hales (2020), the age-adjusted prevalence is severe

among students who suffer obesity in the United States. Zumba exercise is effective in

reducing body fat. Regular Zumba lessons are an efficient form of aerobic training,

improving participants’ cardiovascular fitness as well as their strength and flexibility

(Journal PM&R 2018). Furthermore, Zumba has been connected to better cardiovascular

health markers. In one tiny study, sedentary obese students experienced significant drops
 26
in blood pressure after participating in two Zumba classes per week for 12 weeks (Journal

of Sports Medicine and Physical Fitness 2018).

Health-Related Fitness Components

A well-implemented training program can be beneficial in developing college

students’ health-related fitness. Considering the potential benefits of moderate intensity

continuous exercise (MICE) and Zumba exercise in stimulating students interest and

developing health-related fitness, integration of the health-related components into

students’ fitness status is recommended (Ye Sunyue et. al., 2018). It is crucial to

understand how to increase the motivation of sedentary students to engage in physical

exercise especially for those who suffer from obesity or any health-related problems

which shows great importance for school health. The impact of an exercise training on

health-related fitness of sedentary students in college have indicated that the exercise

training has a greater effect on health fitness components and physical components

(Sfandyari et. at., 2020).

University study is often accompanied by a decline in physical activity levels but

can offer the opportunity to promote a lifelong active lifestyle which summarizes

controlled interventions promoting health-related fitness among university students,

provides effectiveness of strategies and interventions employed (Maselli et. al., 2018).

According to the study of Mohammad (2021), measuring the cardiorespiratory

fitness, body fat, muscle strength, and flexibility of students plays a vital role in their

physical and health-related fitness as well as training exercise works on improving these

components. Students with high body fat percentages, indicating overweight and obesity,

as well as an elevated risk of health problems (Mohammad, 2021). As a result, weight

 27
loss programs based on nutrition and exercise are strongly advised for students to assist

reduce body fat. Additional strengthening training programs are recommended for

additional health benefits such as enhanced muscle strength (Mohammad, 2021).

In terms of muscular endurance and muscular strength, students who engage in

exercise program performed better in Sri Lanka (Kariyawasam et. al., 2019). Also,

students’ body fat percentage had reduced and enhanced their flexibility (Kariyawasam

et. al., 2019). The findings have significance for designing effective training program to

enhance pertinent fitness traits (Kariyawasam et. al., 2019).

The findings of Chu et. al. (2019), imply distinct links between elements of health

and fitness for the wellness of students. This study examined the impact of many aspect

of physical fitness for students’ health (Chu et. al., 2019). Students’ fitness in terms of

health and physical activity varied greatly among the eight Asian cities (Hui et. al., 2019).

Asian students were more likely to be in the healthy fitness zone of muscular and aerobic

fitness when they met physical activity standards (Hui et. al., 2019). Prospective follow-

up studies are necessary to learn more about the connections between fitness and

objectively evaluated physical activity (Hui et. al., 2019).

Synthesis

For the purpose of generating pertinent thoughts and proving the relevance of the

current study, the pertinent literatures and studies were gathered. Numerous studies have

demonstrated that Zumba and moderate intensity continuous exercise can aid obese

college students in achieving a normal health-related fitness condition.

Studies mentioned above shown MICE had improved overweight and obese

students' fitness and health status, including cardiovascular endurance, flexibility,

 28
muscular strength, and body mass index (BMI) and can reduce body weight as well.

However, some studies suggest that MICE is not an effective tool for maintaining a

healthy lifestyle among students. Despite this, some studies have found modest

reductions in body fat percentage and waist size in overweight or obese students. Recent

research suggests that exercising at a moderate intensity more frequently throughout the

week may be more advantageous for reducing fat storage and improving health-related

fitness status. However, the specific intensity, duration, and frequency of MICE may vary

depending on individual factors such as age, fitness level, and health status.

A stated above, Zumba fitness is a popular and effective exercise for sedentary

students, as lack of physical exercise is a key risk factor for disease. Aerobic exercise

training, such as Zumba dancing, can supplement standard care and improve motor

function. Zumba has been proven to enhance various health-related fitness components,

including body weight, body fat percentage, flexibility, leg strength, and back strength. It

is also more beneficial than other structured exercise options for health professionals. The

Zumba program incorporates vigorous modern dances with stretching, aerobics, fitness

activities, and muscular relaxation, demonstrating its efficacy in teaching. Zumba is

effective in reducing body fat, improving cardiovascular fitness, strength, and flexibility,

and has been connected to better cardiovascular health markers.

The above mentioned studies shows positive effects of an exercise program and

an aerobic exercise in the health related fitness status of students. Other researchers claim

that if you exercise for twelve to sixteen sessions, you will eventually reduce loss weight

and improve your fitness level. Although there are many health training activities

available in the community, there is still a lack of variety in these exercises. Participants
 29
may have become more active as a result of realizing the benefits of these exercises on

their health-related fitness status through active engagement. As more studies are unlikely

to be successful in the future, there were few data regarding the effects of Zumba and

moderate intensity continuous exercise, participants might become more active as they

recognized the value of these exercises on their health related fitness status through active

engagement. However, students learn to regulate their health related fitness status

through moderate intensity continuous exercise and Zumba.

However, training exercises that fits your needs in order to maintain a healthy

body, particularly monitoring and controlling food intake and active lifestyle to find what

works for you, are the best way to progress in practicing moderate intensity continuous

exercise and Zumba.

In conclusion, the above-mentioned studies and literature, such as concepts,

research, and assessments, all contributed considerably to the current study.

 30
Chapter III

Methodology

This chapter presents the research design used, subject of the study, the data

gathering instrument, data gathering procedures, analysis of data, and ethical

consideration.

Research Design

This study aimed to determine the effectiveness of moderate intensity continuous

exercise (MICE) and Zumba on the health-related fitness status of the college obese

students. To achieve the objectives of the study, the researcher used the quasi

experimental research using two-groups pretest and posttest design. This research design

relies on statistical analysis to prove or disapprove a researcher’s hypothesis and establish

a cause-effect relationship within a group (Sirisilla, 2023). Moreover, the researcher used

two groups which will serve as the experimental group and the control group.

Subjects of the study were randomly distributed to each group and undergone an

intervention. The experimental group used the moderate intensity continuous exercise

(MICE) while the other group will use the aerobic exercise called Zumba.

This experimental research determined the effect of moderate intensity continuous

exercise (MICE) and aerobic Zumba exercise on the health-related fitness of college

obese students.
 31
Subjects of the Study

The Researchers gathered students and took their Body Mass Index. Then, those

students whose BMI result was 30.0 and above before were classified as obese. Lastly,

out of those students, only thirty college obese students were qualified as respondents of

the study.

The subjects of the study were 30 college students which were divided into to two

groups. They consisted of fifteen (15) subjects for moderate intensity continuous exercise

(MICE) and fifteen (15) subjects for Zumba exercise that represented the whole

population. The subjects were selected through purposive sampling technique method.

Purposive sampling refers to the purposeful selection of a participant based on the

subject's personal characteristics (Dudovskiy, 2022). The subjects were determined obese

according to their body mass index. To have fair distribution of data, respondents were

randomly picked to determine whether they belong to do moderate intensity continuous

exercise (MICE) group or Zumba exercise group.

Table 1

Distribution of the Subjects

Obese College Students N %

Moderate Intensity 15 50%
Continuous Exercise

Aerobic Zumba Exercise 15 50%

Total 30 100%
 32
Research Instrument

In this study, the researcher used a standardized instrument called the Philippine

Physical Fitness Test (2019).

Part I of the research instrument consisted of the student’s profile which included

the name of the student which was considered optional. Also, there was an option

whether what exercise program does the subject belonged.

Part II of the instrument is the “Standardized Philippine Physical Fitness Test”

under DEPED Order No. 034. s. 2019 which includes the set of activities and scorecards

that measured the physical fitness performance in terms of health-related fitness such as

cardiovascular endurance, muscular strength, flexibility and body composition. There

were three areas to consider: the 3-minute step-test to measure the cardiovascular

endurance; basic plank test to measure muscular endurance; sit and reach to measure the

flexibility and body mass index to measure that body composition with their respective

norms.

Data-Gathering Procedure

The researcher asked permission from the office of the Program Chairpersons,

office of the Dean and office of the vice-president for academic affairs of the State

University to use their selected college students to be the subject of the study and ask for

an approval to conduct the experimental study inside the school. Furthermore, all subjects

had undergone a medical check-up from the university physicians to make sure of the

safety and wellness of the subjects before the intervention takes place. Also, parental

consent for joining the exercise program was secured from all subjects. Subject’s height

and weight were collected by the researchers to get their Body Mass Index (BMI).
 33
The researchers conducted an orientation before carrying out the experiment

stating the rules to follow in the study. Prior to the exercise session, the researchers asked

the subjects to undergo a medical examination at the school clinic to ensure that they are

ready to take part in the study. The subjects were grouped according to their body mass

index for a balance distribution following the samples. Fifteen (15) students who were

part of the experiment received instruction in MICE while the other fifteen (15) students

participated in the Zumba exercise. Moderate intensity continuous exercise (MICE) was

validated by experts using validation instrument while Zumba exercise was only

downloaded from the YouTube. Philippine Physical Fitness Test (PPFT) was used during

the pre-test and post-test to assess the health-related fitness status of obese college

students. Specifically, the 3-minute step test for cardiovascular endurance, basic plank for

muscular strength, and sit and reach for flexibility.

During the intervention, two groups undergone an exercise program in 12

sessions. The training program was implemented with the time duration starting from 30

minutes up to 72 minutes.

In addition, the researchers observed safety protocols; the subjects also wore an

appropriate attire for the said exercise. After the 12 – session intervention, the researchers

gathered the data of the post test result at the school dance room.

The data gathered from the responses of the respondents was checked, recorded,

and tabulated using the t-test, Wilcoxon Signed Rank Test and Mann-Whitney U-Test as

statistical tools. The SPSS or Statistical Package for Social Sciences was used in the

compute the data.

 34

Statistical Data Analysis

To answer for the objective one, the mean and standard deviation were used to analyze

the data, which determined the health-related fitness status of college students before and

after undergoing moderate intensity continuous exercise and Zumba exercise along with

body composition, cardiovascular endurance, flexibility, and muscular strength.

Moreover, to examine the data and answer objective number two entry which

determined the significant difference in the health-related fitness status of college

students before and after undergoing moderate intensity continuous exercise (MICE) and

Zumba exercise along with the health-related fitness components, the t-test for dependent

sample and Wilcoxon test were used.

Furthermore, to analyze the data and answer objective number three which

determined the significant difference in the mean gain of health-related fitness status of

college students after undergoing MICE and Zumba, the Mann-Whitney U test was used.

Ethical Consideration

Ethical consideration on anonymity and confidentiality was given emphasis in the

study. The subjects were provided an eligibility form which includes parental consent and

medical doctor’s approval. It was stipulated in the parental consent that the personal

background information of the subjects remained confidential and were not included in

the book. They were also guaranteed of the safety of their privacy and confidentiality of

the information they provided. Two weeks after the final defense, all recognizable

information on the subjects was retained and removed. Only the subject with parental
 35
consent and approved medical doctor certificate will be included in the conduct of the

experiment.
 Chapter IV

Presentation, Analysis, and Interpretation of Data

The results of the study are introduced in this chapter. The gathered data were

tabulated, analyzed, and interpreted by the researchers using the appropriate statistical

tools.

Health-Related Fitness Status of College Students

The first objective of this study is to determine the health-related fitness status of

college students. The results are shown in Table 2.

Table 2 shows the health-related fitness status of college students before and after

undergoing moderate intensity continuous exercise and Zumba exercise along with the

health-related fitness components.

 37
Table 2

Level of Health-Related Fitness Status of College Students Before and After the Moderate

Intensity Continuous Exercise and Zumba Exercise Along with the Health-Related

Fitness Components.

Grouping Variable Before After

M VI SD M VI SD
A. Zumba
BMI 31.6 OC 1 1.0 29.9 O 1.2
Cardiovascular Endurance 121.7 P 23.3 100.9 A 16.6
Flexibility 86.6 E 9.9 92.7 E 9.8
Muscular Strength 0.7 A 0.3 0.9 A 0.3
B. MICE
BMI 31.4 OC 1 1.1 29.1 O 1.1
Cardiovascular Endurance 116.5 BA 17.1 99.7 A 12.6
Flexibility 76.7 E 17.7 82.0 E 15.9
Muscular Strength 0.8 A 0.3 1.0 A 0.3
Note:
Cardiovascular Endurance (Muscular Strength (Body Mass Index
Interpretation: Interpretation): (Flexibility Interpretation): Interpretation):
135 – 169 – Very Poor (VP) 1 – 10 sec. – Very Poor (VP) Below 0 cm – Very Poor (VP) >50 – Extreme Obesity (EO)
122 – 134 – Poor (P) 11 – 29 sec. – Poor (P) 0 – 15.9 cm – Poor(P) 40 – 49.9 – Obesity Class 3
113 – 121- Below Average (BA) 30 – 59 sec.- Below Average 16 – 30.9 cm – Below Average (OC3)
104 – 112 – Average (A) (BA) (BA) 35 – 39.9- Obesity Class 2 (OC2)
96 – 103 – Above Average (AA) 1 – 1.59 min. – Average (A) 31 – 45.9 – Average (A) 30 – 34.9 – Obesity Class 1
85 – 95 – Good (G) 2 – 3.59 min. – Above Average 46 – 60.9 – Above Average (AA) (OC1)
52 – 84 – Excellent (E) (AA) 61 – 75.9 – Good (G) 25 – 29.9 – Overweight (O)
4 – 5.59 min. – Good (G) 76 – Excellent (E) <18.5 – Underweight (U)
6 min. above – Excellent (E) 18.5 – 24.9 – Normal (N)

In terms of the student’s Body Mass Index status, those who underwent Zumba

exercise, had obtained obesity class 1 before (M = 31.6, SD = 1) the intervention while

after (M = 29.9, SD = 1.2) the intervention it lowered into obesity level. It implies that

Zumba exercise helped to improve the BMI of students. To support the results, Zumba

has the greatest impact on the reduction of body fat and BMI in the population of obese

students, as seen by a drop in body mass index (Cantoneros, 2018). In addition, it was

encouraged to use Zumba exercise as it is beneficial to the growth of students’ physical

well-being and fitness (Cantoneros, 2018). In constant, an energy imbalance between

calories taken and calories burned is always the main cause of overweight and obesity
 38
(Fonseca 2018). In contrary, Zumba is not a solution in students’ increasing consumption

of foods high in fat and sugar, as well as increased physical inactivity brought on by the

sedentary nature, passive modes of transportation, and stressful daily routines in life

which increases the obesity problem among them (Bull et al., 2020).

Students who underwent Zumba exercise have poor health-related fitness status in

terms of cardiovascular endurance before (M = 121.7, SD = 23.3) the intervention,

however, after (M = 100.9, SD = 23.3) the intervention it became average. It means that

Zumba intervention improved health and physical fitness, cardiovascular status and body

composition in overweight/obese students. To support, it was found that cardiovascular

endurance improved with the Zumba fitness program (Barranco-Ruiz, 2019). In addition,

to improving systolic blood pressure, fat mass, and muscle mass, the coordinated fitness

group sessions also greatly increased exercise adherence (Barranco-Ruiz, 2019). In

contrast, Zumba did not enhance students’ cardiovascular endurance and never

considered it as an alternative fitness option in primary prevention of cardiovascular

disease among students (Cugusi, 2019).

Students who underwent Zumba had excellent health related fitness status in

terms of flexibility before (M = 86.6, SD = 9.9) and after (M = 92.7, SD = 9.8) the

intervention is still excellent with little changes in their flexibility. It implies that Zumba

had a little improvement in terms of flexibility. To support, Zumba had a positive impact

on flexibility of students which was carried out to evaluate the impact in twelve sessions

(Beyaz, 2021). In addition, student’s lower extremity strength can be positively impacted

by Zumba activities (Beyaz et al., (2021). In contrast, flexibility values of the students
 39
who do dancing exercises did not reduce which indicates that flexibility negatively

changed (Baştuğ, 2018).

As a result, students who underwent Zumba have sustained its standard deviation

in the average level of health-related fitness status in terms of muscular strength before

(M = 0.7, SD = 0.3) and after (M = 0.8, SD = 0.3) the intervention. It implies that Zumba

caused a little change in terms of muscular strength. To support, Zumba exercise on

students’ muscular endurance had a positive impact and was used as an intervention on

obese college students (Beyaz, 2021). In addition, it was shown that practicing Zumba

dance for 12 sessions helped students’ muscular strength greatly (Vijayalakshmi 2021).

In contrast, Zumba cannot offer some benefits for muscular endurance and overall fitness,

it is not a substitute for dedicated resistance training when the goal is to significantly

increase muscular strength (Yang et al., 2018).

In terms of the student’s Body Mass Index status, those who underwent MICE had

obtained the obesity class 1 before (M = 31.4, SD = 1.1) the intervention and after (M =

29.1, SD = 1.1) the intervention it reduced into obesity level. It implies that twelve

sessions MICE elicit modest improvements in obese students (Andreato et al., 2018). To

support, according to recent research by Millard et al. (2021) published in the journal

Medicine & Science in Sports & Exercise, exercising at a moderate intensity more

frequently throughout the week may be more advantageous for reducing body fat storage.

In addition, indicators of body composition fitness seem to have significantly improved

with moderate intensity continuous exercise (MICE) among students (Rocliffe et al.,

2023). In contrast, for improving obese students, mixed training appears to be more

successful than moderate intensity continuous training (D’Alleva et al., 2023).

 40
Students who underwent moderate intensity continuous exercise (MICE), have

below average level of cardiovascular endurance before (M = 116.5, SD = 17.1) the

intervention, and after (M = 99.7, SD = 12.6) the intervention it improved into above

average level. It implies that MICE is an effective means to enhance cardiovascular

endurance. To support, moderate intensity continuous exercise reduces harmful heart

remodeling and improves cardiac performance (Jiang et al., 2023). In addition,

engagement in moderate intensity continuous exercise develops the function of the body

which also help students avoid risk of cardiovascular diseases (Jiang et al., 2023). In

contrary, when it comes to enhancing fitness in individuals specifically the cardiovascular

endurance component, moderate intensity continuous training is less safe and seems to be

less successful than other exercise training (Yue et al., 2022).

For students who underwent MICE, they have excellent level of flexibility before

(M = 76.7, SD = 17.7) and after (M = 82, SD = 15.9) the intervention. It implies that

MICE was investigated to have minor effects on the flexibility of students (Nakagawa et

al., 2020). To support, the present study demonstrates MICE on influencing flexibility in

fitness of students differently (Shi et al., 2022). In addition, students with a low fitness

level showed greater enhancement in their flexibility (Shi et al., 2022). In contrast,

aerobic exercise and its dynamic dance moves and stretches involved shows increased

range of motion, reduced muscle tension, flexibility and better overall body function than

moderate intensity continuous exercise (Admin, 2023).

For students who underwent MICE, they have average health related fitness status

in terms of muscular strength before (M = 0.8, SD = 0.3) and after (M = 1, SD = 0.3) the

intervention it settles in average level. It implies that moderate intensity continuous

 41
exercise (MICE) is still quite good despite a few minor alternations to their muscular

strength. The result is supported by Ferrari et al., (2018) which claims that moderate

intensity continuous exercise (MICE) enhances muscular strength of students. In

addition, the upper limb strength was directly affected by moderate intensity continuous

exercise and had an impact on the muscular strength fitness (Ballesta-Garcia et al., 2019).

In contrary, moderate intensity continuous training has a little benefit in terms of muscle

enhancement and muscular strength (Sirisunhirun, P. 2022).

Difference in the Health-Related Fitness Status of College Students

The second objective of this study was to determine the significant difference

between the health-related fitness status of college students before and after undergoing

moderate intensity continuous exercise (MICE) and Zumba exercise along with the

health-related fitness components BMI, Cardiorespiratory Endurance, Flexibility and

Muscular Strength was reflected in Table 3, Table 4, Table 5 and Table 6.

Table 3

t-test Results for the Difference in the Health-Related Status of the College Students

Along the Body Composition Component Before and After Undergoing the MICE and

Zumba Exercises.

Area BMI Mean SD df t-ratio p

Before 31.6 1.0

Zumba 14 .415*** .000
After 29.9 1.2

Before 31.4 1.1

MICE 14 .390*** .000
After 29.1 1.1
** p < .01
 42
Table 3 shows that there is a significant difference in the health-related fitness

status of college students before and after undergoing moderate intensity continuous

exercise (t (14) = .390, p < .000) and Zumba exercise (t (14) = .415, p < .000) same along

the component BMI. It means that MICE can show better improvement in the body

composition of college students than Zumba. To support, obese, and inactive students,

engaged in moderate intensity exercises (MICE) reduced weight and transformed BMI

status into higher improvements in body composition (Barranco-Ruiz et al., 2021;

Gilbertson, 2019). In contrary, regular exercise like walking and Zumba seem to be one

of the most successful and well-liked ways for students to prevent obesity, lose weight,

and tighten their bodies through nutrition (Aukstuolyte et al., 2018; Imamoglu et al.,

2019). Another contrary states that Spanish obese students lost weight over a longer

period of time, a year to be exact through using moderate intensity continuous exercise

(Sanchez-Polo et al., 2023).

Table 4

t-test Results for the Difference in the Health-Related Status of the College Students

Along the Cardiovascular Endurance Component Before and After Undergoing the

MICE and Zumba Exercise.

Area Cardiovascula Mean SD df t-ratio p

r
Endurance
Before 121.7 23.3
Zumba 14 .168** .000
After 100.9 16.6

Before 116.5 17.1

MICE 14 .198** .000
After 99.7 12.6
 43
** p < .01

Table 4 shows that there is a significant difference in the health-related fitness

status of college students before and after undergoing moderate intensity continuous

exercise (t (14) = .198, p < .001) and Zumba exercise (t (14) = .168, p < .001) same along

the component cardiovascular endurance. It implies that the Zumba exercise can affect

the health-related fitness of students in terms of cardiovascular endurance than MICE. To

support, Zumba improved the participant’s cardiovascular endurance and functions which

continue the active engagement of students to activities that continue to make serious

attempts to heal and combat weariness brought by sedentary lifestyle among students that

affect the capacity of the heart and lungs (Kiran, 2019). In addition, Zumba fitness is

doable and advised for students to improve their cardiovascular function and fitness

(Cugusi, 2019). In contrary, when it comes to enhancing cardiovascular endurance and

cardiovascular function through an exercise, moderate intensity continuous exercise is

more superior than any exercise training (Zheng, et al., 2022).

Table 5

t-test Results for the Difference in the Health-Related Status of the College Students

Along the Flexibility Component Before and After Undergoing the MICE and Zumba

Exercise.

Area Flexibility Mean SD df t-ratio p

Before 86.6 9.9
Zumba 14 -.191** .000
After 92.7 9.8

Before 76.7 17.7

 44
Mice 14 -.270** .000
After 82.0 15.9
** p < .01

Table 5 shows that there is significant difference in the health-related fitness

status of college students before and after undergoing moderate intensity continuous

exercise (t (14) = -.270, p < .001) and Zumba exercise (t (14) = -.191, p < .001) along

with flexibility. The results implied that after undergoing Zumba, their flexibility

improved better than those who undergone MICE. To support, Zumba is not only a fun

and exhilarating way to stay active but also a fantastic workout for improving flexibility

(Admin, 2023). In addition, the dynamic dance moves and stretches involved in Zumba

contribute to an increased range of motion, reduced muscle tension, and better overall

body function (Admin, 2023). The results are in contrast with the study of Torres, et al.,

(2018), Zumba might not be specifically designed to enhance flexibility, but they can

help maintain existing levels of flexibility and there is scant evidence of beneficial

benefits on muscular flexibility and strength (Vendramin et al., 2019).

 45

Table 6

Wilcoxon Signed-Rank Test Results for the Difference in the Health-Related Fitness

Status of the College Students Along with the Muscular Strength Component Before and After

Undergoing the MICE and Zumba Exercise.

Tests n Mean Sum of Wilcoxon

Rank Ranks Signed-Rank
Test
Z-ratio p
Zumba Before Negative Ranks 0 .00 .00
After Positive Ranks 15 8.00 120.00 -3.408 .001
Ties 0
Total 15
MICE Before Negative Ranks 0 .00 .00
After Positive Ranks 15 8.00 120.00 -3.411 .001
Ties 0
Total 15
p<.01

Table 6 shows that before and after having moderate intensity continuous exercise

(MICE) and Zumba exercise, there was no significant difference in the results of

Wilcoxon Signed-Rank Test of the college students who underwent Zumba exercises (z =

-3.408, p = .001) and moderate intensity continuous exercise (z = -3.411, p = .001).

It implies that Zumba exercise and moderate intensity continuous exercise

(MICE) were not be the main techniques for boosting maximum muscular strength, but

might contribute a help with functional strength, which is crucial for daily tasks and

general physical fitness (Amaro-Gahete et al., 2018). To support, both Zumba exercise

and MICE may result in modest increases in muscular strength, particularly for people
 46
who are novice to exercise or have lower baseline levels of strength (Agmad, 2022). In

contrast, MICE and Zumba exercises can both improve muscular strength especially for

the muscles used in the exercises’ repetitive movements and produce appreciable

increases in maximal muscular strength (ACSM, 2021). In addition, according to the

literature, MICE is a good kind of exercise for enhancing fitness-related aspects of health,

such as bone health, flexibility, body composition, muscular strength and

cardiorespiratory fitness. Depending on personal characteristics including age, degree of

fitness, and health state, the precise amount of time, intensity, and frequency of MICE

required to get these advantages may change (Romansyah, 2023).

 47

Difference in the Mean Gain of the Health-Related Fitness Status of the College

Students After Undergoing Moderate Intensity Continuous Exercise and Zumba

Exercise

The third objective of this study was to determine the significant difference in the

mean gain of the health-related fitness status of the college students after undergoing

moderate intensity continuous exercise (MICE) and Zumba exercise along BMI,

cardiovascular endurance, and flexibility are shown in Table 7.

Table 7

t-test Results for the Difference in the Mean Gain of the Health-Related Fitness Status of

the College Students After Undergoing Moderate Intensity Continuous Exercise and

Zumba Exercise Along BMI, Cardiovascular Endurance, and Flexibility.

Health-Related Group Mean SD df t-ratio p

Fitness Component
BMI Zumba -1.7 0.5
28 3.455*** .002
MICE -2.3 0.4

Zumba -20.8 11.2

Cardiovascular 20.938 -1.245 .227
MICE -16.7 5.8

Zumba 6.1 2.9

Flexibility 28 .810 .425
MICE 5.3 2.5
p < .01

Table 7 shows that there is no significant difference in the mean gain in the

health-related fitness status of college students after undergoing moderate intensity

 48
continuous exercise (MICE) and Zumba exercise along cardiovascular endurance

(t(20.937) = -1.245, p = .227) and flexibility (t(28) = .810, p = .425) but there is a

significant difference in the mean gain of the health-related fitness status of college

students after undergoing moderate intensity continuous exercise (MICE) and Zumba

exercise along their BMI (t(28) = 3.455, p = .002). It means that the health-related fitness

status of the college students after undergoing moderate intensity continuous exercise

(MICE) and Zumba exercise along cardiovascular and flexibility both has significant

changes while the Zumba group did better in terms of their body mass index (BMI)

compared to those who underwent the moderate intensity continuous exercise (MICE).

These was agreed by Chavarrias et al. (2020) which states that aerobic exercise such as

Zumba can improve our body mass index through acceleration in our physical activity

which affects and strengthens our whole body. As a support on the first statement, it is

indicated that fun and challenging dance-structured exercises such as Zumba exercises

and accelerating body enhancement training such as moderate intensity exercise (MICE)

could provide the sustainability in the health-related fitness of students in terms of

flexibility and cardiovascular endurance (Ljubojevic et. al., 2023). In contrary, MICE

have a little benefit in terms in body mass index, sit and reach, and three-minute step test

compared to aerobic fitness (Rohmansyah, et al., 2023).

 49
Difference in the Mean Gain of the Health-Related Fitness Status of the College

Students After Undergoing Moderate Intensity Continuous Exercise and Zumba

Exercise Along with Muscular Strength

The difference in the mean gain in the health-related fitness status of college

students after undergoing moderate intensity continuous exercise (MICE) and Zumba

exercise along muscular strength is reflected in Table 8.

Table 8

Mann-Whitney U Test Results for the Difference in the Mean Gain of the Health-Related

Fitness Status of the College Students After Undergoing Moderate Intensity Continuous

Exercise (MICE) and Zumba Exercise Along Muscular Strength

Groups n Mean Sum of Mann-Whitney U Test

Ranks Ranks U-ratio W Z p
Zumba 15 12.97 194.50
74.500 194.500 -1.578 .115
MICE 15 18.03 270.50

Table 8 shows that there is no significant difference in the mean gain in the

health-related fitness status of college students after undergoing moderate intensity

continuous exercise (MICE) and Zumba exercise along muscular strength (U = 74.500, p

= .115). The health-related fitness status of the college students after undergoing

moderate intensity continuous exercise (MICE) and Zumba exercise along muscular

strength has no changes. The results are supported by Imamoglu et. al. (2019), that there

is almost no change in arm, leg, core abdominal area and total body muscle of students

participating in moderate intensity continuous exercise (MICE) and Zumba exercises.

However, these results were contradicted by Nagata et. al. (2022) that moderate
 50
continuous exercise (MICE) plus strengthening and stretching exercises interventions

showed significant improvement of the muscular strength of students.

 Chapter V

Summary of Findings, Conclusions, and Recommendations

This chapter of the research introduced the summary of findings, conclusions and

possible recommendations using the results gathered.

Summary

This study showed a quasi-experimental non-equivalent pretest-posttest design

which aimed to determine the difference in the moderate intensity continuous exercise

and Zumba in the health-related fitness of college students in Negros Occidental.

Specifically, this study aimed to determine the body mass index, flexibility,

muscular endurance and cardiovascular endurance of the students before and after

engaging in moderate intensity continuous exercise (MICE) and Zumba when taken as a

whole and grouped randomly. Furthermore, this study was also intended to determine if

there was a significant difference in the body composition, cardiovascular endurance,

flexibility, and muscular endurance of students before and after using the moderate

intensity continuous exercise, and Zumba. Finally, this study also intended to determine

if there was a significant difference in the mean gain of the body mass index, flexibility,

muscular endurance and cardiovascular endurance of students by engaging in moderate

intensity continuous exercise and those with Zumba.

The research group collected an experimental group that was composed of fifteen

(15) students who were made subjects in doing physical fitness through moderate

intensity continuous exercise, and another fifteen (15) students were made subjects in

physical fitness through Zumba. The study compared the moderate intensity continuous
 52
exercise and Zumba pre-test and post-test to determine the effectiveness of each program.

Statistical Data analysis used the mean, standard deviation, t-test for dependent sample,

Wilcoxon Test, and Mann Whitney U test.

Findings of the study:

1. Zumba group and Moderate Intensity Continuous Exercise (MICE) group showed the

same level of improvement in the health-related fitness status of students in terms of body

mass index, flexibility, and muscular strength while Zumba exercise showed higher level

of improvement than MICE in terms of cardiovascular endurance after the assessment

was made using pre fitness test and post fitness test assessment.

2. There was a significant difference between the health-related fitness status of the college

students along with BMI, cardiovascular endurance and flexibility but there was no

significant difference in terms of muscular strength before and after undergoing moderate

intensity continuous exercise and Zumba exercise.

3. Lastly, moderate intensity continuous exercise (MICE) and Zumba exercise has no

significant difference in the mean gain of the health-related fitness status of the college

students.

Conclusions

1. Based on the findings of the study, it is therefore concluded that moderate intensity

continuous exercise (MICE) and Zumba can both improve the health-related fitness of the

students in terms of their body mass index, flexibility, and muscular strength but Zumba

showed better results than MICE in terms of cardiovascular endurance.

 53
2. Based on the findings in the objective number two, moderate intensity continuous

exercise (MICE) and Zumba can both improve the health-related fitness of the students

along with muscular strength however, in the health-related fitness components BMI,

MICE shows better improvement than Zumba which means it is more effective than

Zumba in this component. On the other hand, cardiovascular endurance and flexibility

improved more after undergoing Zumba exercise that those who had undergone MICE.

3. Considering there was no significant difference in the mean gain of moderate intensity

continuous exercise (MICE) and Zumba. It is therefore concluded that Zumba and MICE

were effective exercises that improves the health-related status of students.

Recommendations

Based on the outcomes of the study, the researchers would like to advance the

following recommendations:

Students. The students may utilize MICE and Zumba exercise as an effective tool

in the improvement of student’s health related fitness status as well as their physical

fitness and its importance to their health as they may understand that they can perform

exercises using any methods or ways to be physically fit.

Faculty and Staff. This may help the community to understand, give importance

and establish fitness programs such as MICE and Zumba to enhance engagements and

physical activities that promotes healthy lifestyle.

Physical Education Teachers. The Physical Education Teachers may have deeper

understanding about this study and be able to implement physical exercises such as

moderate intensity continuous exercise (MICE) and Zumba which could improve

students’ health-related fitness. This may also encourage students to engage their body in
 54
a physical activity that could improve their lifestyle and be physically fit individuals

which they may enhance their health-related fitness status.

Researchers. The researchers may promote the positive effects of MICE and

Zumba exercise in the health-related fitness status of students and also to the faculty of a

State University in Negros Occidental. Also, the researchers should make the students

realize that their health related fitness status are very important in order for them to

maintain a fit and healthy body as well as to improve their lifestyle.

Future Researchers. The Future Researchers may use this study for their future

reference. The result of this study may help them as their basis to conduct a similar study

in a different scope to find out whether the findings may fit or still have the same result in

the future research study.

 55

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APPENDICES
 80

APPENDICES A-1 Letter to Conduct the Study

May 17, 2023

GERTRUDES ANASTACIA D. LOPEZ, Ph.D.

Chairperson, Bachelor of Physical Education
Carlos Hilado Memorial State University

Dear Dr. Lopez,

Greetings!

We will be conducting an experimental research entitled “Moderate Intensity

Continuous Exercise (MICE) Versus Zumba on the Health-related Fitness of
Students” as a course requirement in the degree of Bachelor of Physical Education. We
have chosen random students at Carlos Hilado Memorial State University -Talisay as the
subject of this study.

This Experimental research will be conducted every Tuesday-Friday from 5 PM to 6 PM

from May 22-July 23, 2023 at the Dance Room and at the Fitness Center.
 81
In connection to this, we would like to ask permission from your good office to allow us
in conducting our experimental research. Rest assured that we will follow the health
protocol in the said activity.

Hoping for your positive response. Thank you very much and God bless!

Respectfully,

(SGD) Mary Cris D. Wenceslao

Group Leader

Noted:
(SGD) KING ABRAM F. CABAUATAN, Ed.D (SGD) ROSELYN ALEGARBES, Ph.D.
Adviser Research Instructor

APPENDICES A-2 Letter to Conduct the Study

May 17, 2023

LEIZL MAY C. TORTOGO, Ph.D.

Dean, College of Education
Carlos Hilado Memorial State University

Dear Dr. Tortogo,

Greetings!

We will be conducting an experimental research entitled “Moderate Intensity

Continuous Exercise (MICE) Versus Zumba on the Health-related Fitness of
Students” as a course requirement in the degree of Bachelor of Physical Education. We
have chosen random students at Carlos Hilado Memorial State University -Talisay as the
subject of this study.
 82
This Experimental research will be conducted every Tuesday-Friday from 5 PM to 6 PM
from May 22-July 23, 2023 at the Dance Room and at the Fitness Center.

In connection to this, we would like to ask permission from your good office to allow us
in conducting our experimental research. Rest assured that we will follow the health
protocol in the said activity.

Hoping for your positive response. Thank you very much and God bless!

Respectfully,

(SGD) Mary Cris D. Wenceslao

Group Leader

Noted:
(SGD) KING ABRAM F. CABAUATAN, Ed.D (SGD) ROSELYN ALEGARBES, Ph.D.
Adviser Research Instructor

APPENDICES A-3 Letter to Conduct the Study

May 17, 2023

JAY ESTRELLAS, Ed. D

Vice-President of the Academic Affairs
Carlos Hilado Memorial State University

Dear Dr. Estrellas,

Greetings!

We will be conducting an experimental research entitled “Moderate Intensity

Continuous Exercise (MICE) Versus Zumba on the Health-related Fitness of
Students” as a course requirement in the degree of Bachelor of Physical Education. We
have chosen random students at Carlos Hilado Memorial State University -Talisay as the
subject of this study.
 83
This Experimental research will be conducted every Tuesday-Friday from 5 PM to 6 PM
from May 22-July 23, 2023 at the Dance Room and at the Fitness Center.

In connection to this, we would like to ask permission from your good office to allow us
in conducting our experimental research. Rest assured that we will follow the health
protocol in the said activity.

Hoping for your positive response. Thank you very much and God bless!

Respectfully,

(SGD) Mary Cris D. Wenceslao

Group Leader

Noted:
(SGD) KING ABRAM F. CABAUATAN, Ed.D. (SGD) ROSELYN ALEGARBES, Ph.D.
Adviser Research Instructor

Appendix A-4 Letter to use the College Fitness Center and Dance Room

May 17, 2023

MARIA VICTORIA G. VIOLANDA

Director of Office of Students Affairs
Carlos Hilado Memorial State University

Dear Dr. Violanda,

Greetings!

We will be conducting an experimental research entitled “Moderate Intensity

Continuous Exercise (MICE)Versus Zumba on the Health-related Fitness of
Students” as a course requirement in the degree of Bachelor of Physical Education. We
have chosen random students at Carlos Hilado Memorial State University -Talisay as the
subject of this study.

This Experimental research will be conducted every Tuesday-Friday from 5 PM to 6 PM

from May 22-July 23, 2023 at the Dance Room and at the Fitness Center.
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In connection to this, we would like to ask permission from your good office to allow us
to use the Fitness gym Center and the Dance Room facility as place for the conduct of
two experimental group. Rest assured that we will follow the health protocol in the said
activity.
Hoping for your positive response. Thank you very much and God bless!

Respectfully,
(SGD) Mary Cris D. Wenceslao
Group Leader

Noted:

(SGD) KING ABRAM F. CABAUATAN, Ed.D. (SGD) ROSELYN ALEGARBES, Ph.D.

Adviser Research Instructor
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Appendix A-5- Medical Certificate

MEDICAL HEALTH SERVICES

ESA KATRINA V. BALSOMO, MD

GENERAL MEDICINE/CLINIC PHYSICIAN

MEDICAL CERTIFICATE

To whom it may concern:

This is to certify that Mr./Ms. (Name)___________________

Address_____________________________________________________________

Age________Sex_____ and was diagnosed to have essential normal findings. I therefore

recommend fit for research activity. This certificate is being issued upon the request of

Bachelor of Physical Education for whatever purpose it may serve. (Excluding legal

matters.)

Respectfully yours,

(SGD)ESA KATRINA V. BALSOMO, MD.

General Medicine /Clinic Physician

Date: 05/16/23

License No. 0148408

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Appendix B – Data Gathering Instrument

This scorecard will determine and compare the effectiveness of Moderate

Intensity Continuous Exercise (MICE) and Zumba Exercise.

Direction: Please fill out the following by putting check on the corresponding boxes.

PHYSICAL FITNESS TEST SCORE CARD

NAME:
SEX:
Exercise Program:

ACTIVITIES PRE- POST-

PARAMETERS TEST TEST

Heart Rate Per

A. CARDIOVASCULAR Minute
3 minute step
test
ENDURANCE Heart Rate
Recovery
B. MUSCULAR STRENGTH Basic Plank Minutes/Time
AND ENDURANCE

C. FLEXIBILIY Seat and  Measurement

Reach
D. BODY COMPOSITION Body Mass BMI Score
Index (BMI)
Note:
BMI Cardiovascular Flexibility Muscular Strength
Below 18.5 – Endurance 61 cm and above – (Basic Plank Test)
Underweight (3-minute Step Excellent 6 mins. And above
18.5 – 24.5 – Test) 52-84 – 46-60.9 –Good – Excellent
Normal Weight Excellent 31-45.9 – Above 4-5.59 mins. –
25.0 – 29.5 – 85-95 – Good Average Good
Overweight 96-103 – Above 16-30.9 – Average 2-3.59 mins. –
30 and above – Average 16-30.9 – Below Above Average
Obesity 104-112 – Average Average 1-1.59 mins. -
113-121 – Below 0-15.9 – Poor Average
Average Below Zero-Very 30-59 seconds –
122-134 – Poor Poor Below Average
135-169 – Very 11-29 seconds –
Poor Poor
1-10 seconds –
Very Poor
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Appendix C – Waiver

PARENTAL WAIVER

As the parent or legal guardian of the child named below, I hereby give my full consent
and approval for my child to participate in the said exercise.

I understand that there are certain risks during the exercise, as well as in traveling
incidental to my child’s participation, and I am willing to assume these risks on behalf of
my child. I hereby certify that my child is fully capable of participating in the designated
exercise and that my child is healthy and has no physical or mental disabilities or
infirmities that would restrict full participation in these activities, except as listed below.
Also discussed and agreed upon was the fact that the subjects' private information would
remain private and be exempt from the books.

(Present Address)

Please list any physical limitation (allergies, hearing, sight, etc.)

(Parent’s/Guardian Signature) (Date)

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Appendix D – Statistical Results

The Health-Related Fitness Status of College Students Before and After Undergoing

Moderate Intensity Continuous Exercise (MICE) and Zumba Exercise Along with

the Health-Related Fitness Components

REPORT

Zumba Zumba Zumba Zumba Zumba Zumba Zumba Zumba

Cardiovascular Muscular Flexibility Body Cardiovascular Muscular Flexibility Body
Pretest Strength Pretest Mass Posttest Strength Posttest Mass
Pretest Index Posttest Index
Pretest Posttest
Mean 121.733 .7153 86.6000 31.6467 100.9333 .8933 92.733 29.8973

N 15 15 15 15 15 15 15 15

Std 23.27005 .30970 9.89805 1.01056 16.58083 .30635 9.77217 1.15460

Deviation

MICE MICE MICE MICE MICE MICE MICE MICE

Cardiovascular Muscular Flexibility Body Cardiovascular Muscular Flexibility Body
Pretest Strength Pretest Mass Posttest Strength Posttest Mass
Pretest Index Posttest Index
Pretest Posttest
Mean 116.4667 .7827 76.6667 31.4333 99.7333 1.0020 82.0000 29.1087

N 15 15 15 15 15 15 15 15

Std 17.09999 .28409 17.64599 1.2737 12.62349 .26630 15.95529 1.09615

Deviation
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Difference Between the Health-Related Fitness Status of College Students Before

and After Undergoing Moderate Intensity Continuous Exercise (MICE) and Zumba

Exercise Along with the Health-Related Fitness Components

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Difference in the Mean Gain of the Health-Related Fitness Status of College

Students After Undergoing Moderate Intensity Continuous Exercise (MICE) and

Zumba Exercise
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Appendix E – Student’s Attendance

P –Present A –Absent

MICE
 96

ZUMBA
 97
MODERATE INTENSITY CONTINUOUS EXERCISE PROGRAM (5 WEEKS)

Base from daily recommended minutes of aerobic exercise which is 30 minutes to 150
WEEK 1
DAYS EXERCISE/Time
Simple March - 16 counts Left, 16 counts Right
Step Touch - 16 counts Left, 16 counts Right
Simple March – 16 counts Left, 16 counts Right
Step Touch & Jack – 16 counts Left, 16 counts Right
DAY 1
Knee Lift w/ Punch – 16 counts Left, 16 counts Right
Tuesday
Step Touch – 16 counts Left, 16 counts Right
Toe Touch – 16 counts Left, 16 counts Right
Side Leg Raise – 16 counts Left, 16 counts Right
Repeat for 20 minutes
Simple March - 16 counts Left, 16 counts Right
Step Touch - 16 counts Left, 16 counts Right
Simple March – 16 counts Left, 16 counts Right
Step Touch & Jack – 16 counts Left, 16 counts Right
DAY 2
Knee Lift w/ Punch – 16 counts Left, 16 counts Right
Wednesday
Step Touch – 16 counts Left, 16 counts Right
Toe Touch – 16 counts Left, 16 counts Right
Side Leg Raise – 16 counts Left, 16 counts Right
Repeat for 24 minutes
Simple March - 16 counts Left, 16 counts Right
Step Touch - 16 counts Left, 16 counts Right
Simple March – 16 counts Left, 16 counts Right
Step Touch & Jack – 16 counts Left, 16 counts Right
DAY 3
Knee Lift w/ Punch – 16 counts Left, 16 counts Right
Thursday
Step Touch – 16 counts Left, 16 counts Right
Toe Touch – 16 counts Left, 16 counts Right
Side Leg Raise – 16 counts Left, 16 counts Right
Repeat for 28 minutes
Simple March - 16 counts Left, 16 counts Right
Step Touch - 16 counts Left, 16 counts Right
Simple March – 16 counts Left, 16 counts Right
Step Touch & Jack – 16 counts Left, 16 counts Right
Day 4
Knee Lift w/ Punch – 16 counts Left, 16 counts Right
Friday
Step Touch – 16 counts Left, 16 counts Right
Toe Touch – 16 counts Left, 16 counts Right
Side Leg Raise – 16 counts Left, 16 counts Right
Repeat for 32 minutes
minutes per day (Laskowski, 2022).
Note: Each session starts with a two-minute warm up exercise as well as a two-minute cool down exercise
to end each session.
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WEEK 2
DAYS EXERCISE/Time
Step Touch – 16 counts Left, 16 counts Right
Shuffle Squat Reach – 16 counts Left, 16 counts Right
Step Touch – 16 counts Left, 16 counts Right
Butt Kicks – 16 counts Left, 16 counts Right
Step Touch – 16 counts Left, 16 counts Right
DAY 1 Punch to Tap Jack – 16 counts Left, 16 counts Right
Tuesday Toe Touch – 16 counts Left, 16 counts Right
Side Leg Raise – 16 counts Left, 16 counts Right
Scissor Steps – 16 counts Left, 16 counts Right
Alt Chest Expansions - 16 counts Left, 16 counts Right
Clasped Armed Rotation Twist – 16 counts Left, 16 counts Right
Repeat for 36 minutes
Step Touch – 16 counts Left, 16 counts Right
Shuffle Squat Reach – 16 counts Left, 16 counts Right
Step Touch – 16 counts Left, 16 counts Right
Butt Kicks – 16 counts Left, 16 counts Right
Step Touch – 16 counts Left, 16 counts Right
DAY 2 Punch to Tap Jack – 16 counts Left, 16 counts Right
Wednesday Toe Touch – 16 counts Left, 16 counts Right
Side Leg Raise – 16 counts Left, 16 counts Right
Scissor Steps – 16 counts Left, 16 counts Right
Alt Chest Expansions - 16 counts Left, 16 counts Right
Clasped Armed Rotation Twist – 16 counts Left, 16 counts Right
Repeat for 40 minutes
Step Touch – 16 counts Left, 16 counts Right
Shuffle Squat Reach – 16 counts Left, 16 counts Right
Step Touch – 16 counts Left, 16 counts Right
Butt Kicks – 16 counts Left, 16 counts Right
Step Touch – 16 counts Left, 16 counts Right
DAY 3 Punch to Tap Jack – 16 counts Left, 16 counts Right
Thursday Toe Touch – 16 counts Left, 16 counts Right
Side Leg Raise – 16 counts Left, 16 counts Right
Scissor Steps – 16 counts Left, 16 counts Right
Alt Chest Expansions - 16 counts Left, 16 counts Right
Clasped Armed Rotation Twist – 16 counts Left, 16 counts Right
Repeat for 44 minutes
Step Touch – 16 counts Left, 16 counts Right
Shuffle Squat Reach – 16 counts Left, 16 counts Right
Step Touch – 16 counts Left, 16 counts Right
Butt Kicks – 16 counts Left, 16 counts Right
Step Touch – 16 counts Left, 16 counts Right
Day 4 Punch to Tap Jack – 16 counts Left, 16 counts Right
Friday Toe Touch – 16 counts Left, 16 counts Right
Side Leg Raise – 16 counts Left, 16 counts Right
Scissor Steps – 16 counts Left, 16 counts Right
Alt Chest Expansions - 16 counts Left, 16 counts Right
Clasped Armed Rotation Twist – 16 counts Left, 16 counts Right
Repeat for 48 minutes
Note: Each session starts with a two-minute warm up exercise as well as a two-minute cool down exercise
to end each session.
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WEEK 3
DAYS EXERCISE/Time
Simple March – 16 counts Left, 16 counts Right
Step Touch – 32 counts Left, 32 counts Right
Simple March – 16 counts Left, 16 counts Right
Step Touch & Jack – 16 counts Left, 16 counts Right
Knee Lift w/ Punch – 32 counts Left, 32 counts Right
Step Touch – 16 counts Left, 16 counts Right
DAY 1 Butt Kicks – 16 counts Left, 16 counts Right
Tuesday Punch to Tap Jack – 16 counts Left, 16 counts Right
Toe Touch – 16 counts Left, 16 counts Right
Side Leg Raise – 16 counts Left, 16 counts Right
Scissor Steps – 16 counts Left, 16 counts Right
Alt Chest Expansions - 16 counts Left, 16 counts Right
Clasped Armed Rotation Twist – 16 counts Left, 16 counts Right
Repeat for 52 minutes
Simple March – 16 counts Left, 16 counts Right
Step Touch – 32 counts Left, 32 counts Right
Simple March – 16 counts Left, 16 counts Right
Step Touch & Jack – 32 counts Left, 32 counts Right
Knee Lift w/ Punch – 32 counts Left, 32 counts Right
Step Touch – 16 counts Left, 16 counts Right
DAY 2 Butt Kicks – 16 counts Left, 16 counts Right
Wednesday Punch to Tap Jack – 16 counts Left, 16 counts Right
Toe Touch – 16 counts Left, 16 counts Right
Side Leg Raise – 16 counts Left, 16 counts Right
Scissor Steps – 16 counts Left, 16 counts Right
Alt Chest Expansions - 16 counts Left, 16 counts Right
Clasped Armed Rotation Twist – 16 counts Left, 16 counts Right
Repeat for 56 minutes
Note: Each session starts with a two-minute warm up exercise as well as a two-minute cool down exercise
to end each session.

Simple March – 32 counts Left, 32 counts Right

Step Touch – 32 counts Left, 32 counts Right
 100
Simple March – 16 counts Left, 16 counts Right
Step Touch & Jack – 16 counts Left, 16 counts Right
DAY 3 Knee Lift w/ Punch – 16 counts Left, 16 counts Right
Thursday Step Touch – 16 counts Left, 16 counts Right
Butt Kicks – 16 counts Left, 16 counts Right
Punch to Tap Jack – 16 counts Left, 16 counts Right
Toe Touch – 16 counts Left, 16 counts Right
Side Leg Raise – 16 counts Left, 16 counts Right
Scissor Steps – 32 counts Left, 32 counts Right
Alt Chest Expansions - 32 counts Left, 32 counts Right
Clasped Armed Rotation Twist – 16 counts Left, 16 counts Right
Repeat for 60 minutes
Simple March – 16 counts Left, 16 counts Right
Step Touch – 16 counts Left, 16 counts Right
Simple March – 16 counts Left, 16 counts Right
Step Touch & Jack – 16 counts Left, 16 counts Right
Day 4 Knee Lift w/ Punch – 16 counts Left, 16 counts Right
Friday Step Touch – 16 counts Left, 16 counts Right
Butt Kicks – 16 counts Left, 16 counts Right
Punch to Tap Jack – 16 counts Left, 16 counts Right
Toe Touch – 32 counts Left, 32 counts Right
Side Leg Raise – 32 counts Left, 32 counts Right
Scissor Steps – 32 counts Left, 32 counts Right
Alt Chest Expansions - 32 counts Left, 32 counts Right
Clasped Armed Rotation Twist – 32 counts Left, 32 counts Right
Repeat for 64 minutes
Note: Each session starts with a two-minute warm up exercise as well as a two-minute cool down exercise
to end each session.

WEEK 4
DAYS EXERCISE/Time
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Step Touch – 32 counts Left, 32 counts Right
Shuffle Squat Reach – 32 counts Left, 32 counts Right
Butt Kicks – 16 counts Left, 16 counts Right
Punch to Tap Jack – 32 counts Left, 32 counts Right
Simple March – 16 counts Left, 16 counts Right
Step Touch & Jack – 16 counts Left, 16 counts Right
Knee Lift w/ Punch – 32 counts Left, 32 counts Right
DAY 1
Step Touch – 32 counts Left, 32 counts Right
Tuesday
Shuffle Squat Reach – 16 counts Left, 16 counts Right
Toe Touch – 16 counts Left, 16 counts Right
Side Leg Raise – 16 counts Left, 16 counts Right
Scissor Steps – 32 counts Left, 32 counts Right
Alt Chest Expansions - 16 counts Left, 16 counts Right
Clasped Armed Rotation Twist – 16 counts Left, 16 counts Right
Repeat for 68 minutes
Shuffle Squat Reach – 32 counts Left, 32 counts Right
Butt Kicks – 16 counts Left, 16 counts Right
Punch to Tap Jack – 32 counts Left, 32 counts Right
Simple March – 16 counts Left, 16 counts Right
Step Touch & Jack – 32 counts Left, 32 counts Right
Knee Lift w/ Punch – 32 counts Left, 32 counts Right
DAY 2 Step Touch – 16 counts Left, 16 counts Right
Wednesday Shuffle Squat Reach – 32 counts Left, 32 counts Right
Toe Touch – 32 counts Left, 32 counts Right
Side Leg Raise – 32 counts Left, 32 counts Right
Scissor Steps – 32 counts Left, 32 counts Right
Alt Chest Expansions - 16 counts Left, 16 counts Right
Clasped Armed Rotation Twist – 16 counts Left, 16 counts Right
Repeat for 72 minutes
Note: Each session starts with a two-minute warm up exercise as well as a two-minute cool down
exercise to end each session.
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Shuffle Squat Reach – 32 counts Left, 32 counts Right

Butt Kicks – 32 counts Left, 32 counts Right
Punch to Tap Jack – 16 counts Left, 16 counts Right
Simple March – 32 counts Left, 32 counts Right
Step Touch & Jack – 32 counts Left, 32 counts Right
DAY 3
Knee Lift w/ Punch – 16 counts Left, 16 counts Right
Thursday
Step Touch – 16 counts Left, 16 counts Right
Shuffle Squat Reach – 32 counts Left, 32 counts Right
Toe Touch – 32 counts Left, 32 counts Right
Side Leg Raise – 32 counts Left, 32 counts Right
Scissor Steps – 16 counts Left, 16 counts Right
Alt Chest Expansions - 32 counts Left, 32 counts Right
Clasped Armed Rotation Twist – 32 counts Left, 32 counts Right
Repeat for 76 minutes
Shuffle Squat Reach – 32 counts Left, 32 counts Right
Butt Kicks – 32 counts Left, 32 counts Right
Punch to Tap Jack – 32 counts Left, 32 counts Right
DAY 4 Simple March – 32 counts Left, 32 counts Right
Friday Step Touch & Jack – 16 counts Left, 16 counts Right
Knee Lift w/ Punch – 16 counts Left, 16 counts Right
Step Touch – 16 counts Left, 16 counts Right
Shuffle Squat Reach – 32 counts Left, 32 counts Right
Toe Touch – 32 counts Left, 32 counts Right
Side Leg Raise – 32 counts Left, 32 counts Right
Scissor Steps – 32 counts Left, 32 counts Right
Alt Chest Expansions - 32 counts Left, 32 counts Right
Clasped Armed Rotation Twist – 32 counts Left, 32 counts Right
Repeat for 80 minutes
Note: Each session starts with a two-minute warm up exercise as well as a two-minute cool down exercise
to end each session.
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WEEK 5
DAYS EXERCISE/Time
Ab Twist Punches – 32 counts Left, 32 counts Right
Spiderman Plank – 32 counts Left, 32 counts Right
Step Touch – 32 counts Left, 32 counts Right
Butt Kicks – 32 counts Left, 32 counts Right
Repeaters (L) – 32 counts Left
Repeaters (R) – 32 counts Right
Toe Touch – 32 counts Left, 32 counts Right
Jump Lunge – 16 counts Left, 16 counts Right
DAY 1
Scissor Steps – 16 counts Left, 16 counts Right
Tuesday
Alt Chest Expansions – 32 counts Left, 32 counts Right
Clasped Armed Rotation – 32 counts Left, 32 counts Right
Calf Raise – 16 counts Left, 16 counts Right
Jump on a Spot – 32 counts Left, 32 counts Right
Side Leg Raise – 32 counts Left, 32 counts Right
Side to Side Jump – 32 counts Left, 32 counts Right
Half Star Jump – 16 counts Left, 16 counts Right
Repeat for 84 minutes
Ab Twist Punches – 32 counts Left, 32 counts Right
Spiderman Plank – 32 counts Left, 32 counts Right
Step Touch – 32 counts Left, 32 counts Right
Butt Kicks – 32 counts Left, 32 counts Right
Repeaters (L) - 32 counts Left
Repeaters (R) – 32 counts Right
Toe Touch – 32 counts Left, 32 counts Right
Jump Lunge – 16 counts Left, 16 counts Right
DAY 2
Scissor Steps – 32 counts Left, 32 counts Right
Wednesday
Alt Chest Expansions – 32 counts Left, 32 counts Right
Clasped Armed Rotation – 32 counts Left, 32 counts Right
Calf Raise – 16 counts Left, 16 counts Right
Jump on a Spot – 32 counts Left, 32 counts Right
Side Leg Raise – 32 counts Left, 32 counts Right
Side to Side Jump – 32 counts Left, 32 counts Right
Half Star Jump – 16 counts Left, 16 counts Right
Repeat for 88 minutes
Note: Each session starts with a two-minute warm up exercise as well as a two-minute cool down exercise
to end each session.
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Ab Twist Punches – 32 counts Left, 32 counts Right

Spiderman Plank – 32 counts Left, 32 counts Right
Step Touch – 32 counts Left, 32 counts Right
Butt Kicks – 32 counts Left, 32 counts Right
Repeaters (L) – 32 counts Left
Repeaters (R) – 32 counts Right
DAY 3 Toe Touch – 32 counts Left, 32 counts Right
Thursday Jump Lunge – 32 counts Left, 32 counts Right
Scissor Steps – 32 counts Left, 32 counts Right
Alt Chest Expansions – 32 counts Left, 32 counts Right
Clasped Armed Rotation – 32 counts Left, 32 counts Right
Calf Raise – 32 counts Left, 32 counts Right
Jump on a Spot – 32 counts Left, 32 counts Right
Side Leg Raise – 32 counts Left, 32 counts Right
Side to Side Jump – 32 counts Left, 32 counts Right
Half Star Jump – 32 counts Left, 32 counts Right
Repeat for 92 minutes
Ab Twist Punches – 32 counts Left, 32 counts Right
Spiderman Plank – 32 counts Left, 32 counts Right
Step Touch – 32 counts Left, 32 counts Right
Butt Kicks – 32 counts Left, 32 counts Right
Repeaters (L) – 32 counts Left, 32 counts Right
Repeaters (R) – 32 counts Left, 32 counts Right
Day 4 Toe Touch – 32 counts Left, 32 counts Right
Friday Jump Lunge – 32 counts Left, 32 counts Right
Scissor Steps – 32 counts Left, 32 counts Right
Alt Chest Expansions – 32 counts Left, 32 counts Right
Clasped Armed Rotation – 32 counts Left, 32 counts Right
Calf Raise – 32 counts Left, 32 counts Right
Jump on a Spot – 32 counts Left, 32 counts Right
Side Leg Raise – 32 counts Left, 32 counts Right
Side to Side Jump – 32 counts Left, 32 counts Right
Half Star Jump – 32 counts Left, 32 counts Right
Repeat for 96 minutes
Note: Each session starts with a two-minute warm up exercise as well as a two-minute cool down exercise
to end each session.
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Zumba Five (5) Weeks Program

WEEK 1
DAYS EXERCISE/Time
Dance Steps for the music 123 by Sofia Reyes-3 minutes and 44 seconds
Dance Steps for the music 24k magic Zumba-4 minute and 8 seconds
DAY 1 Dance Steps for the music 2ne1 mash up-3 minutes 22 seconds
Tuesday Dance Steps for the music Calm down-3 minutes and 43 seconds
Dance Steps for the music Daddy-4 minutes and 11 seconds
Dance Steps for the music Don't go yet-2 minutes and 49 seconds
Dance Steps for the music 123 by Sofia Reyes-3 minutes and 44 seconds
Dance Steps for the music 24k magic Zumba-4 minute and 8 seconds
Dance Steps for the music 2ne1 mash up-3 minutes 22 seconds
DAY 2
Dance Steps for the music Calm down-3 minutes and 43 seconds
Wednesday
Dance Steps for the music Daddy-4 minutes and 11 seconds
Dance Steps for the music Don't go yet-2 minutes and 49 seconds
Dance Steps for the music Gento-4 minutes and 7 seconds
Dance Steps for the music 123 by Sofia Reyes-3 minutes and 44 seconds
Dance Steps for the music 24k magic Zumba-4 minute and 8 seconds
Dance Steps for the music 2ne1 mash up-3 minutes 22 seconds
DAY 3 Dance Steps for the music Calm down-3 minutes and 43 seconds
Thursday Dance Steps for the music Daddy-4 minutes and 11 seconds
Dance Steps for the music Don't go yet-2 minutes and 49 seconds
Dance Steps for the music Gento-4 minutes and 7 seconds
Dance Steps for the music Permission to dance-4 minutes and 7 seconds
Dance Steps for the music 123 by Sofia Reyes-3 minutes and 44 seconds
Dance Steps for the music 24k magic Zumba-4 minute and 8 seconds
Dance Steps for the music 2ne1 mash up-3 minutes 22 seconds
Dance Steps for the music Calm down-3 minutes and 43 seconds
Day 4
Dance Steps for the music Daddy-4 minutes and 11 seconds
Friday
Dance Steps for the music Don't go yet-2 minutes and 49 seconds
Dance Steps for the music Gento-4 minutes and 7 seconds
Dance Steps for the music Permission to dance-4 minutes and 7 seconds
Dance Steps for the music Mong nan nan-3 minutes and 52 seconds
Note: Each session starts with a two-minute warm up exercise as well as a two-minute cool down exercise
to end each session.
 106
WEEK 2
DAYS EXERCISE/Time
Dance Steps for the music 123 by Sofia Reyes 3 minutes and 44 seconds
Dance Steps for the music 24k magic Zumba 4 minute and 8 seconds
Dance Steps for the music 2ne1 mash up 3 minutes 22 seconds
Dance Steps for the music Calm down 3 minutes and 43 seconds
DAY 1 Dance Steps for the music Daddy 4 minutes and 11 seconds
Tuesday Dance Steps for the music Don't go yet 2 minutes and 49 seconds
Dance Steps for the music Gento 4 minutes and 7 seconds
Dance Steps for the music Permission to dance 4 minutes and 7 seconds
Dance Steps for the music Mong nan nan 3 minutes and 52 seconds
Dance Steps for the music People 3 minutes and 20 seconds
Dance Steps for the music 123 by Sofia Reyes 3 minutes and 44 seconds
Dance Steps for the music 24k magic Zumba 4 minute and 8 seconds
Dance Steps for the music 2ne1 mash up 3 minutes 22 seconds
Dance Steps for the music Calm down 3 minutes and 43 seconds
Dance Steps for the music Daddy 4 minutes and 11 seconds
DAY 2
Dance Steps for the music Don't go yet 2 minutes and 49 seconds
Wednesday
Dance Steps for the music Gento 4 minutes and 7 seconds
Dance Steps for the music Permission to dance 4 minutes and 7 seconds
Dance Steps for the music Mong nan nan 3 minutes and 52 seconds
Dance Steps for the music People 3 minutes and 20 seconds
Dance Steps for the music Shivers 3 minutes and 54 seconds
Dance Steps for the music 123 by Sofia Reyes 3 minutes and 44 seconds
Dance Steps for the music 24k magic Zumba 4 minute and 8 seconds
Dance Steps for the music 2ne1 mash up 3 minutes 22 seconds
Dance Steps for the music Calm down 3 minutes and 43 seconds
Dance Steps for the music Daddy 4 minutes and 11 seconds
DAY 3 Dance Steps for the music Don't go yet 2 minutes and 49 seconds
Thursday Dance Steps for the music Gento 4 minutes and 7 seconds
Dance Steps for the music Permission to dance 4 minutes and 7 seconds
Dance Steps for the music Mong nan nan 3 minutes and 52 seconds
Dance Steps for the music People 3 minutes and 20 seconds
Dance Steps for the music Shivers 3 minutes and 54 seconds
Dance Steps for the music Toy 3 minutes 2 seconds
Dance Steps for the music 123 by Sofia Reyes 3 minutes and 44 seconds
Dance Steps for the music 24k magic Zumba 4 minute and 8 seconds
Dance Steps for the music 2ne1 mash up 3 minutes 22 seconds
Dance Steps for the music Calm down 3 minutes and 43 seconds
Dance Steps for the music Daddy 4 minutes and 11 seconds
Dance Steps for the music Don't go yet 2 minutes and 49 seconds
Day 4
Dance Steps for the music Gento 4 minutes and 7 seconds
Friday
Dance Steps for the music Permission to dance 4 minutes and 7 seconds
Dance Steps for the music Mong nan nan 3 minutes and 52 seconds
Dance Steps for the music People 3 minutes and 20 seconds
Dance Steps for the music Shivers 3 minutes and 54 seconds
Dance Steps for the music Toy 3 minutes 2 seconds
Dance Steps for the music Tucutun 3 minutes and 45 seconds
Note: Each session starts with a two-minute warm up exercise as well as a two-minute cool down exercise
to end each session.
 107

WEEK 3
DAYS EXERCISE/Time
Dance Steps for the music 123 by Sofia Reyes 3 minutes and 44 seconds
Dance Steps for the music 24k magic Zumba 4 minute and 8 seconds
Dance Steps for the music 2ne1 mash up 3 minutes 22 seconds
Dance Steps for the music Calm down 3 minutes and 43 seconds
Dance Steps for the music Daddy 4 minutes and 11 seconds
Dance Steps for the music Don't go yet 2 minutes and 49 seconds
Dance Steps for the music Gento 4 minutes and 7 seconds
DAY 1
Dance Steps for the music Permission to dance 4 minutes and 7 seconds
Tuesday
Dance Steps for the music Mong nan nan 3 minutes and 52 seconds
Dance Steps for the music People 3 minutes and 20 seconds
Dance Steps for the music Shivers 3 minutes and 54 seconds
Dance Steps for the music Toy 3 minutes 2 seconds
Dance Steps for the music Tucutun 3 minutes and 45 seconds
Dance Steps for the music Levitating by Dua Lipa ft. DaBaby-3 minutes
and 23 seconds
Dance Steps for the music 123 by Sofia Reyes 3 minutes and 44 seconds
Dance Steps for the music 24k magic Zumba 4 minute and 8 seconds
Dance Steps for the music 2ne1 mash up 3 minutes 22 seconds
Dance Steps for the music Calm down 3 minutes and 43 seconds
Dance Steps for the music Daddy 4 minutes and 11 seconds
Dance Steps for the music Don't go yet 2 minutes and 49 seconds
Dance Steps for the music Gento 4 minutes and 7 seconds
Dance Steps for the music Permission to dance 4 minutes and 7 seconds
DAY 2
Dance Steps for the music Mong nan nan 3 minutes and 52 seconds
Wednesday
Dance Steps for the music People 3 minutes and 20 seconds
Dance Steps for the music Shivers 3 minutes and 54 seconds
Dance Steps for the music Toy 3 minutes 2 seconds
Dance Steps for the music Tucutun 3 minutes and 45 seconds
Dance Steps for the music Levitating by Dua Lipa ft. DaBaby-3 minutes
and 23 seconds
Dance Steps for the music Blinding Lights by The Weeknd: 3 minutes
and 22 seconds
 108
Dance Steps for the music 123 by Sofia Reyes 3 minutes and 44 seconds
Dance Steps for the music 24k magic Zumba 4 minute and 8 seconds
Dance Steps for the music 2ne1 mash up 3 minutes 22 seconds
Dance Steps for the music Calm down 3 minutes and 43 seconds
Dance Steps for the music Daddy 4 minutes and 11 seconds
Dance Steps for the music Don't go yet 2 minutes and 49 seconds
Dance Steps for the music Gento 4 minutes and 7 seconds
Dance Steps for the music Permission to dance 4 minutes and 7 seconds
Dance Steps for the music Mong nan nan 3 minutes and 52 seconds
Dance Steps for the music People 3 minutes and 20 seconds
DAY 3
Dance Steps for the music Shivers 3 minutes and 54 seconds
Thursday
Dance Steps for the music Toy 3 minutes 2 seconds
Dance Steps for the music Tucutun 3 minutes and 45 seconds
Dance Steps for the music Levitating by Dua Lipa ft. DaBaby-3 minutes and
23 seconds
Dance Steps for the music Blinding Lights by The Weeknd: 3 minutes and 22
seconds.
Dance Steps for the music Don't Start Now by Dua Lipa: 3 minutes and 3
seconds.
Dance Steps for the music 123 by Sofia Reyes 3 minutes and 44 seconds
Dance Steps for the music 24k magic Zumba 4 minute and 8 seconds
Dance Steps for the music 2ne1 mash up 3 minutes 22 seconds
Dance Steps for the music Calm down 3 minutes and 43 seconds
Dance Steps for the music Daddy 4 minutes and 11 seconds
Dance Steps for the music Don't go yet 2 minutes and 49 seconds
Dance Steps for the music Gento 4 minutes and 7 seconds
Dance Steps for the music Permission to dance 4 minutes and 7 seconds
Dance Steps for the music Mong nan nan 3 minutes and 52 seconds
Dance Steps for the music People 3 minutes and 20 seconds
Day 4 Dance Steps for the music Shivers 3 minutes and 54 seconds
Friday Dance Steps for the music Toy 3 minutes 2 seconds
Dance Steps for the music Tucutun 3 minutes and 45 seconds
Dance Steps for the music Levitating by Dua Lipa ft. DaBaby-3 minutes and
23 seconds
Dance Steps for the music Blinding Lights by The Weeknd-3 minutes and 22
seconds.
Dance Steps for the music Don't Start Now by Dua Lip-3 minutes and 3
seconds.
Dance Steps for the music Watermelon Sugar by Harry Styles-2 minutes and
54 seconds.
Dance Steps for the music Savage Love by Jawsh 685 & Jason Derulo-2
minutes and 51 seconds
Note: Each session starts with a two-minute warm up exercise as well as a two-minute cool down exercise
to end each session.
 109
WEEK 4
DAYS EXERCISE/Time
Dance Steps for the music 123 by Sofia Reyes 3 minutes and 44 seconds
Dance Steps for the music 24k magic Zumba 4 minute and 8 seconds
Dance Steps for the music 2ne1 mash up 3 minutes 22 seconds
Dance Steps for the music Calm down 3 minutes and 43 seconds
Dance Steps for the music Daddy 4 minutes and 11 seconds
Dance Steps for the music Don't go yet 2 minutes and 49 seconds
Dance Steps for the music Gento 4 minutes and 7 seconds
Dance Steps for the music Permission to dance 4 minutes and 7 seconds
Dance Steps for the music Mong nan nan 3 minutes and 52 seconds
Dance Steps for the music People 3 minutes and 20 seconds
DAY 1 Dance Steps for the music Shivers 3 minutes and 54 seconds
Tuesday Dance Steps for the music Toy 3 minutes 2 seconds
Dance Steps for the music Tucutun 3 minutes and 45 seconds
Dance Steps for the music Levitating by Dua Lipa-3 minutes and 23 seconds
Dance Steps for the music Blinding Lights by The Weeknd-3 minutes and 22
seconds.
Dance Steps for the music Don't Start Now by Dua Lipa-3 minutes and 3
seconds.
Dance Steps for the music Watermelon Sugar by Harry Styles-2 minutes and 54
seconds
Dance Steps for the music Savage Love by Jason Derulo-2 minutes and 51
seconds
Dance Steps for the music Baila Baila Baila by Ozuna-3 minutes and 29 seconds
Dance Steps for the music 123 by Sofia Reyes 3 minutes and 44 seconds
Dance Steps for the music 24k magic Zumba 4 minute and 8 seconds
Dance Steps for the music 2ne1 mash up 3 minutes 22 seconds
Dance Steps for the music Calm down 3 minutes and 43 seconds
Dance Steps for the music Daddy 4 minutes and 11 seconds
Dance Steps for the music Don't go yet 2 minutes and 49 seconds
Dance Steps for the music Gento 4 minutes and 7 seconds
Dance Steps for the music Permission to dance 4 minutes and 7 seconds
Dance Steps for the music Mong nan nan 3 minutes and 52 seconds
Dance Steps for the music People 3 minutes and 20 seconds
Dance Steps for the music Shivers 3 minutes and 54 seconds
DAY 2 Dance Steps for the music Toy 3 minutes 2 seconds
Wednesda Dance Steps for the music Tucutun 3 minutes and 45 seconds
y Dance Steps for the music Levitating by Dua Lipa-3 minutes and 23 seconds
Dance Steps for the music Blinding Lights by The Weeknd-3 minutes and 22
seconds.
Dance Steps for the music Don't Start Now by Dua Lipa-3 minutes and 3
seconds.
Dance Steps for the music Watermelon Sugar by Harry Styles-2 minutes and 54
seconds
Dance Steps for the music Savage Love by Jason Derulo-2 minutes and 51
seconds
Dance Steps for the music Baila Baila Baila by Ozuna-3 minutes and 29 seconds
Dance Steps for the music RITMO by Bad Boys for Life and The Black Eyed
Peas, J Balvin-3 minutes and 40 seconds
 110
Dance Steps for the music 123 by Sofia Reyes 3 minutes and 44 seconds
Dance Steps for the music 24k magic Zumba 4 minute and 8 seconds
Dance Steps for the music 2ne1 mash up 3 minutes 22 seconds
Dance Steps for the music Calm down 3 minutes and 43 seconds
Dance Steps for the music Daddy 4 minutes and 11 seconds
Dance Steps for the music Don't go yet 2 minutes and 49 seconds
Dance Steps for the music Gento 4 minutes and 7 seconds
Dance Steps for the music Permission to dance 4 minutes and 7 seconds
Dance Steps for the music Mong nan nan 3 minutes and 52 seconds
Dance Steps for the music People 3 minutes and 20 seconds
DAY 3 Dance Steps for the music Shivers 3 minutes and 54 seconds
Thursday Dance Steps for the music Toy 3 minutes 2 seconds
Dance Steps for the music Tucutun 3 minutes and 45 seconds
Dance Steps for the music Levitating-3 minutes and 23 seconds
Dance Steps for the music Blinding Lights-3 minutes and 22 seconds.
Dance Steps for the music Don't Start Now-3 minutes and 3 seconds.
Dance Steps for the music Watermelon Sugar-2 minutes and 54 seconds
Dance Steps for the music Savage Love-2 minutes and 51 seconds
Dance Steps for the music Baila Baila Baila -3 minutes and 29 seconds
Dance Steps for the music RITMO by Bad Boys for Life and The Black Eyed
Peas, J Balvin-3 minutes and 40 seconds
Dance Steps for the music Physical by Dua Lipa-3 minutes and 14 seconds
Dance Steps for the music 123 by Sofia Reyes 3 minutes and 44 seconds
Dance Steps for the music 24k magic Zumba 4 minute and 8 seconds
Dance Steps for the music 2ne1 mash up 3 minutes 22 seconds
Dance Steps for the music Calm down 3 minutes and 43 seconds
Dance Steps for the music Daddy 4 minutes and 11 seconds
Dance Steps for the music Don't go yet 2 minutes and 49 seconds
Dance Steps for the music Gento 4 minutes and 7 seconds
Dance Steps for the music Permission to dance 4 minutes and 7 seconds
Dance Steps for the music Mong nan nan 3 minutes and 52 seconds
Dance Steps for the music People 3 minutes and 20 seconds
Dance Steps for the music Shivers 3 minutes and 54 seconds
Day 4 Dance Steps for the music Toy 3 minutes 2 seconds
Friday Dance Steps for the music Tucutun 3 minutes and 45 seconds
Dance Steps for the music Levitating-3 minutes and 23 seconds
Dance Steps for the music Blinding Lights-3 minutes and 22 seconds.
Dance Steps for the music Don't Start Now-3 minutes and 3 seconds.
Dance Steps for the music Watermelon Sugar-2 minutes and 54 seconds
Dance Steps for the music Savage Love-2 minutes and 51 seconds
Dance Steps for the music Baila Baila Baila by Ozuna-3 minutes and 29 seconds
Dance Steps for the music RITMO by Bad Boys for Life and The Black Eyed
Peas, J Balvin-3 minutes and 40 seconds
Dance Steps for the music Physical by Dua Lipa-3 minutes and 14 seconds
Dance Steps for the music Waka Waka (This Time for Africa) by Shakira-3
minutes and 23 seconds.
Note: Each session starts with a two-minute warm up exercise as well as a two-minute cool down exercise
to end each session.
 111
WEEK 5
DAYS EXERCISE/Time
Dance Steps for the music 123 by Sofia Reyes 3 minutes and 44 seconds
Dance Steps for the music 24k magic Zumba 4 minute and 8 seconds
Dance Steps for the music 2ne1 mash up 3 minutes 22 seconds
Dance Steps for the music Calm down 3 minutes and 43 seconds
Dance Steps for the music Daddy 4 minutes and 11 seconds
Dance Steps for the music Don't go yet 2 minutes and 49 seconds
Dance Steps for the music Gento 4 minutes and 7 seconds
Dance Steps for the music Permission to dance 4 minutes and 7 seconds
Dance Steps for the music Mong nan nan 3 minutes and 52 seconds
Dance Steps for the music People 3 minutes and 20 seconds
Dance Steps for the music Shivers 3 minutes and 54 seconds
DAY 1 Dance Steps for the music Toy 3 minutes 2 seconds
Tuesday Dance Steps for the music Tucutun 3 minutes and 45 seconds
Dance Steps for the music Levitating-3 minutes and 23 seconds
Dance Steps for the music Blinding Lights-3 minutes and 22 seconds.
Dance Steps for the music Don't Start Now-3 minutes and 3 seconds.
Dance Steps for the music Watermelon Sugar-2 minutes and 54 seconds
Dance Steps for the music Savage Love-2 minutes and 51 seconds
Dance Steps for the music Baila Baila Baila-3 minutes and 29 seconds
Dance Steps for the music RITMO by Bad Boys for Life and The Black Eyed Peas,
J Balvin-3 minutes and 40 seconds
Dance Steps for the music Physical-3 minutes and 14 seconds
Dance Steps for the music Waka Waka-3 minutes and 23 seconds.
Dance Steps for the music Vivir Mi Vida-4 minutes and 11 seconds.
Dance Steps for the music 123 by Sofia Reyes 3 minutes and 44 seconds
Dance Steps for the music 24k magic Zumba 4 minute and 8 seconds
Dance Steps for the music 2ne1 mash up 3 minutes 22 seconds
Dance Steps for the music Calm down 3 minutes and 43 seconds
Dance Steps for the music Daddy 4 minutes and 11 seconds
Dance Steps for the music Don't go yet 2 minutes and 49 seconds
Dance Steps for the music Gento 4 minutes and 7 seconds
Dance Steps for the music Permission to dance 4 minutes and 7 seconds
Dance Steps for the music Mong nan nan 3 minutes and 52 seconds
Dance Steps for the music People 3 minutes and 20 seconds
Dance Steps for the music Shivers 3 minutes and 54 seconds
DAY 2 Dance Steps for the music Toy 3 minutes 2 seconds
Wednesday Dance Steps for the music Tucutun 3 minutes and 45 seconds
Dance Steps for the music Levitating-3 minutes and 23 seconds
Dance Steps for the music Blinding Lights-3 minutes and 22 seconds.
Dance Steps for the music Don't Start Now-3 minutes and 3 seconds.
Dance Steps for the music Watermelon Sugar-2 minutes and 54 seconds
Dance Steps for the music Savage Love-2 minutes and 51 seconds
Dance Steps for the music Baila Baila Baila-3 minutes and 29 seconds
Dance Steps for the music RITMO by Bad Boys for Life and The Black Eyed
Peas, J Balvin-3 minutes and 40 seconds
Dance Steps for the music Physical-3 minutes and 14 seconds
Dance Steps for the music Waka Waka-3 minutes and 23 seconds.
Dance Steps for the music Vivir Mi Vida-4 minutes and 11 seconds
Dance Steps for the music Dance Again – 4 minutes 9 seconds
 112
Dance Steps for the music 123 by Sofia Reyes 3 minutes and 44 seconds
Dance Steps for the music 24k magic Zumba 4 minute and 8 seconds
Dance Steps for the music 2ne1 mash up 3 minutes 22 seconds
Dance Steps for the music Calm down 3 minutes and 43 seconds
Dance Steps for the music Daddy 4 minutes and 11 seconds
Dance Steps for the music Don't go yet 2 minutes and 49 seconds
Dance Steps for the music Gento 4 minutes and 7 seconds
Dance Steps for the music Permission to dance 4 minutes and 7 seconds
Dance Steps for the music Mong nan nan 3 minutes and 52 seconds
Dance Steps for the music People 3 minutes and 20 seconds
Dance Steps for the music Shivers 3 minutes and 54 seconds
Dance Steps for the music Toy 3 minutes 2 seconds
DAY 3 Dance Steps for the music Tucutun 3 minutes and 45 seconds
Thursday Dance Steps for the music Levitating-3 minutes and 23 seconds
Dance Steps for the music Blinding Lights-3 minutes and 22 seconds.
Dance Steps for the music Don't Start Now-3 minutes and 3 seconds.
Dance Steps for the music Watermelon Sugar-2 minutes and 54 seconds
Dance Steps for the music Savage Love-2 minutes and 51 seconds
Dance Steps for the music Baila Baila Baila-3 minutes and 29 seconds
Dance Steps for the music RITMO by Bad Boys for Life and The Black Eyed Peas, J
Balvin-3 minutes and 40 seconds
Dance Steps for the music Physical-3 minutes and 14 seconds
Dance Steps for the music Waka Waka-3 minutes and 23 seconds.
Dance Steps for the music Vivir Mi Vida-4 minutes and 11 seconds
Dance Steps for the music Dance Again – 4 minutes 9 seconds
Dance Steps for the music Bailando – 4 minutes and 3 seconds
Dance Steps for the music 123 by Sofia Reyes 3 minutes and 44 seconds
Dance Steps for the music 24k magic Zumba 4 minute and 8 seconds
Dance Steps for the music 2ne1 mash up 3 minutes 22 seconds
Dance Steps for the music Calm down 3 minutes and 43 seconds
Dance Steps for the music Daddy 4 minutes and 11 seconds
Dance Steps for the music Don't go yet 2 minutes and 49 seconds
Dance Steps for the music Gento 4 minutes and 7 seconds
Dance Steps for the music Permission to dance 4 minutes and 7 seconds
Dance Steps for the music Mong nan nan 3 minutes and 52 seconds
Dance Steps for the music People 3 minutes and 20 seconds
Dance Steps for the music Shivers 3 minutes and 54 seconds
Dance Steps for the music Toy 3 minutes 2 seconds
Day 4 Dance Steps for the music Tucutun 3 minutes and 45 seconds
Friday Dance Steps for the music Levitating-3 minutes and 23 seconds
Dance Steps for the music Blinding Lights-3 minutes and 22 seconds.
Dance Steps for the music Don't Start Now-3 minutes and 3 seconds.
Dance Steps for the music Watermelon Sugar-2 minutes and 54 seconds
Dance Steps for the music Savage Love-2 minutes and 51 seconds
Dance Steps for the music Baila Baila Baila-3 minutes and 29 seconds
Dance Steps for the music RITMO by Bad Boys for Life and The Black Eyed Peas, J
Balvin-3 minutes and 40 seconds
Dance Steps for the music Physical-3 minutes and 14 seconds
Dance Steps for the music Waka Waka-3 minutes and 23 seconds.
Dance Steps for the music Vivir Mi Vida-4 minutes and 11 seconds
Dance Steps for the music Dance Again – 4 minutes 9 seconds
Dance Steps for the music Bailando – 4 minutes and 3 seconds
Dance Steps for the music Fireball – 4 minutes and 4 seconds
Note: Each session starts with a two-minute warm up exercise as well as a two-minute cool down exercise
to end each session.
 113

Jog in place 16 counts

Arm circles 16 counts
Hip rotation 16 counts
Arm stretch 16 counts
Warm Up Butt kick 16 counts
Leg swings 16 counts
Side lunge 16 counts
Jumping Jack 16 counts
Squat 16 counts
Repaeat for 2 minutes

Light jog in place 32 counts

Upper body stretch 32 counts
Cool Down Knee to chest pose 32 counts
Child’s pose 32 counts
Lunge 32 counts
Repeat for 2 minutes
 114
Appendix F – Grammarly/Plagiarism Check Result
 115
Appendix G – Editor’s Certification

This is to certify that the paper entitled “MODERATE INTENSITY

CONTINUOUS EXERCISE VERSUS ZUMBA ON HEALTH-RELATED

FITNESS OF COLLEGE STUDENTS” of Balderueda, Angeline S., Beduria, Regen

A., Caballes, James Y., Canete, Renato Jr. C., Garfil, Norine G., Togores, Jan Marie

M., Wenceslao, Mary Cris D. for compliance with the course PERESE (Research I) and

the degree of Bachelor of Physical Education had satisfactorily passed the criteria for the

final reading (grammar and composition), undergone plagiarism check, and formatted

based on the guidelines set by the College of Education. It must be noted that the

undersigned disclaims content modifications after checking.

___________________________________
Editor/English Professor
 116

Appendix H – Statistician’s Certification

December 07, 2023

This is to certify that the data treatment and analysis of the paper entitled

“Moderate Intensity Continuous Exercise (MICE) Versus Zumba on the Health-

Related Fitness of College Students” of Angeline S. Balderueda, Regen A. Beduria,

James Y. Caballes, Renato C. Canete Jr., Norine G. Garfil, Jan Marie M. Togores,

and Mary Cris D. Wenceslao for the Degree of Physical Education was found to be

correct and appropriate.

______________________________________
JOSIL B. FULGARINAS, Ph.D.
Signature Over Printed Name of Statistician/Degree
 117
Appendix I – Curriculum Vitae

Personal Information
Angeline S. Balderueda
Hda. San Antonio, Brgy. San Fernando,
Talisay City, Negros Occidental
Email: asbalderueda.chmsu@gmail.com

Personal Data:
Date of Birth: June 19, 2001
Place of Birth: Silay City
Age: 22
Status: Single
Citizenship: Filipino
Religion: Roman Catholic
Educational Attainment: Inclusive Dates

TERTIARY
BPED – Carlos Hilado Memorial State University 2020- present

SECONDARY
Senior High:
Rafael B. Lacson Memorial High School 2018-2019

Junior High:
Rafael B. Lacson Memorial High School 2016-2017

ELEMENTARY
San Antonio Elementary School 2012-2013
 118

Personal Information

Regen A. Beduria

Purok 2, Brgy. Bantayan,

Kabankalan City, Negros Occidental
Email: regenbeduria@gmail.com

Personal Data:
Date of Birth: November 26, 1999
Place of Birth: Kabankalan City
Age: 23
Status: Single
Citizenship: Filipino
Religion: Roman Catholic

Educational Attainment: Inclusive Dates

TERTIARY
BPED – Carlos Hilado Memorial State University 2020- present

SECONDARY
Senior High:
Bantayan National High School 2017-2018

Junior High:
Bantayan National High School 2015-2016

ELEMENTARY
Bantayan Elementary School 2011-2012
 119

Personal Information

James Y. Caballes
Purok Progreso Village 1,
Brgy. Granada, Bacolod City, Negros Occidental
Email: jycaballe.chmsu@gmail.com

Personal Data:
Date of Birth: March 14, 2002
Place of Birth: Bacolod City
Age: 21
Status: Single
Citizenship: Filipino
Religion: Roman Catholic

Educational Attainment: Inclusive Dates

TERTIARY
BPED – Carlos Hilado Memorial State University 2020- present

SECONDARY
Senior High:
Luis Hervias National High School 2019-2020

Junior High:
Luis Hervias National High School 2017-2018

ELEMENTARY
Vista Alegre Granada Relocation Elementary School 2013-2014
 120

Personal Information
Renato C. Canete Jr.
Purok Sabes, Brgy. Villamonte,
Bacolod City, Negros Occidental
Email: rccanete15jr@gmail.com

Personal Data:
Date of Birth: December15,2000
Place of Birth: Bacolod City
Age: 21
Status: Single
Citizenship: Filipino
Religion: Roman Catholic

Educational Attainment: Inclusive Dates

TERTIARY
BPED – Carlos Hilado Memorial State University 2020- present

SECONDARY
Senior High:
STI West Negros University 2019-2020

Junior High:
Luis Hervias National High School 2019-2020

ELEMENTARY
Montevista Elementary School 2013-2014
 121

Personal Information

Norine G. Garfil
Purok Hervias 2, Brgy. Villamonte,
Bacolod City, Negros Occidental
Email: norinegarfil061@gmail.com

Personal Data:
Date of Birth: July 21, 2001
Place of Birth: Murcia
Age: 22
Status: Single
Citizenship: Filipino
Religion: Roman Catholic

Educational Attainment: Inclusive Dates

TERTIARY
BPED – Carlos Hilado Memorial State University 2020- present

SECONDARY
Senior High:
Luis Hervias National High School 2019-2020

Junior High:
Luis Hervias National High School 2017-2018

ELEMENTARY
F. Barandiaran Elementary School 2013-2014
 122

Personal Information

Jan Marie M. Togores

Brgy. Mandalagan,
Bacolod City, Negros Occidental
Email: togoresjanmarie@gmail.com

Personal Data:
Date of Birth: May 06, 2001
Place of Birth: Bacolod City
Age: 22
Status: Single
Citizenship: Filipino
Religion: Roman Catholic

Educational Attainment: Inclusive Dates

TERTIARY
BPED – Carlos Hilado Memorial State University 2020- present

SECONDARY
Senior High:
Bata National High School 2019-2020

Junior High:
Bata National High School 2017-2018

ELEMENTARY
Bata Elementary School - I 2013-2014
 123

Personal Information

Mary Cris D. Wenceslao

Hda. De Fuego 1. Brgy. Dos Hermanas,
Talisay City, Negros Occidental
Email: emzeewenceslao@gmail.com

Personal Data:
Date of Birth: December 31,1995
Place of Birth: Silay City
Age: 27
Status: Single
Citizenship: Filipino
Religion: Roman Catholic

Educational Attainment: Inclusive Dates

TERTIARY
BPED – Carlos Hilado Memorial State University 2020- present

SECONDARY
Senior High:
Dr. Antonio A. Lizares Memorial High School 2019-2020

Junior High:
Dr. Antonio A. Lizares Memorial High School 2011-2012

ELEMENTARY
Dos Hermanas Elementary School 2007-2008