SELF-LEARNING MODULE

GRADE 10

QUARTER 4
WEEK 3
P.E
MOST ESSENTIAL A. Assesses physical activities, exercises and eating habits
LEARNING B. Engages in moderate to vigorous physical activities for at
COMPETENCIES least 60 minutes a day in and out of school

A. HIP-HOP DANCE -HISTORICAL BACKGROUND AND BASIC DANCE

TOPICS MOVEMENT
B. STREET DANCE-HISTORICAL BACKGROUND AND BASIC DANCE
MOVEMENT

EXPECTATION
At the end of this module, you are expected to:

a. Engage in moderate to vigorous physical activities through hip-hop dance moves;

b. assess your physical activities, exercise, and eating habits;
c. create “Dancercise Video” using Hip-hop Dance Style that will serve as their basis of
assessment;
d. assess physical activities, exercises, and eating habits;
e. engages in moderate to vigorous physical activities for at least 60 minutes a day in and
out of school;
f. identify different basic movements in street dancing and;
g. perform basic movements in street dancing;

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 BRIEF INTRODUCTION
● Hip-hop dance is a cultural movement best known for its impact on music in the
form of a musical genre of the same name. It has its origin in the Bronx, in New York
City, during the 1970s, mostly among African Americans and some influence of
Latin Americans. Hip-hop culture is composed of the pillars such as DJ-ing, rapping,
breakdancing, and graffiti art.

The Basic Hip-Hop Dance Movements:

▪ B-boying or breaking
▪ Popping
▪ Locking
▪ Krumping
▪ Tutting
▪ Shuffling
Waacking
Source: DepEd Learning Materials, Physical Education and Health

● Through physical activities, dance is one way of expressing our feelings. It helps us
engage ourselves in other people. It improves the condition of our heart and lungs.
In this time of the pandemic, it is best to do exercises and to have a balanced diet
to become healthy. In this module, you are expected to create a “Dancercise” in
a form of hip hop dance style together with your family. It is advised to do it inside
your house or in any vacant space but see to it that social distancing is observed
to secure yourself from COVID 19. While doing the dancercise, a balanced diet
should go along with it to achieve mental, physical, psychological, and emotional
well-being. Have fun while dancing with the family!
● A lifestyle based on good choices and healthy practices maximize the quality of
life. It helps prevent diseases, remains strong and fit, and maintains your physical
and mental health. One of the most important practices is being physically active.
People of all ages benefit from regular physical activity. Significant health benefits
can be obtained by engaging in moderate amounts of physical activity on most,
if not all days of the week. Through a modest increase in daily activity, most
individuals can improve their health and quality of life. Additional health benefits
can be gained through greater amounts of physical activity. Individuals who can
maintain a regular regimen of a more vigorous or a longer-duration activity are
likely to obtain even greater benefits.
-Moderate physical activity- an amount of activity that uses about 150 calories per
day.
Cardio-respiratory endurance exercise (20-60 minutes, 3-5 days a week); strength
training and stretching exercises (2-3 days per week)
-Vigorous physical activity- Cardio-respiratory endurance exercise (20-60 minutes,
3-5 days a week); interval training, strength training (3-4 days a week), and
stretching exercises (3-5 days a week)
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 • brisk walking
Moderate physical activity • house work and domestic chores
• ballroom dancing

• running or jogging
Vigorous physical activity • aerobics
• jumping rope

● Recreation is a therapeutic refreshment or relaxation of one’s beauty and mind.

Activities done for this purpose are called recreational activities. Its main objective
is to revitalize the physical, mental, social, and emotional aspects of the person.

In today’s world that is full of stress and pressures,

we all

need to engage in recreational activities to

relieve our tensions.

Dance is a recreational activity that can develop our

physical, mental, social, and emotional health. Dancing as part

of our

lifestyle can surely sustain our fitness. But it should be occupied with

proper eating habits and weight management for a person to live a

healthy life.

In this unit, you will perform hip-hop and street dances. You will also discover
how these dances can revitalize your body and mind, and sustain fitness.

Street dance refers to dance styles that have evolved outside of dance studios.
It is performed in streets, dance parties, parks, and school yards, or any available
space. A full street dance is a collection of various similar dance moves and styles
put together into one practice and regarded as the same dance.

Hip-hop is a cultural movement best known for its impact on music in the form
of the musical genre of the same name. It has its origin in the Bronx, in New York
City, during the 1970s. Mostly among African Americans and some influence of
Latin Americans.

Hip-hop dance refers to the street dance styles primarily performed in hip-hop
music or that have evolved as part of hip-hop culture.

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 ACTIVITY 1
Activity 1: Where You Belong?
Identify the pictures of different hip-hop dance moves using the description.

Illustration Description Dance move

A dance consists of stylized posing
and fast synchronized arm
movements to the beat of the music.
There are the popular elements of
hip-hop dance.

https://www.youtube.com/watch?v=0qUj-
OORN10&t=328s
This term is also called breakdance
and is frequently used to refer to the
dance, b-boying, and breaking are
the original terms.

https://www.youtube.com/watch?v=ZORNuzTL2q4

This dance is free, expressive, and

highly energetic. Most people paint
their faces in different designs, this
is a dance style that releases anger.

https://www.youtube.com/watch?v=3C4wEZ6fEuU

The basic movements of the dance

are fast heel-and-toe action with a
style suitable for various types of
electronic music.
https://www.youtube.com/watch?v=DBP2rhf5GpE

This dance is based on the

technique of quickly contracting and
relaxing muscles to cause a jerk in a
dancer’s body.
https://www.youtube.com/watch?v=MvbYzMbNuLo

It is a creative way of a geometric

shapes forming right angles using
your body parts. It is derived from
the positions people were drawn in
during the days of Ancient Egypt.

https://www.youtube.com/watch?v=lrluSO-Qs0E&t=188s

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 This can be identified by its
distinctive stops. It is usually
performed by stopping the fast
movement that you are doing into a
position, holding it, and then
continuing at the same speed as
before. The dancers hold the
https://www.youtube.com/watch?v=d4jXQmXnvzo&t=6s
positions longer.

Activity 2: Breath In, Breath Out!

1. Engage yourself in moderate to vigorous physical activities by choosing
hip-hop dance moves in activity 1.
2. Record your hip-hop dance moves and send them to your teacher via messenger.

Guide Questions:
1. How do you consider hip hop dancing a moderate physical activity?
2. When do you consider hip hop dancing a vigorous exercise?
3. Hip-hop dancing is one of the effective ways to be physically fit. How can eating
habits be an effective way to maintain a healthy body?
❖ Important:
1. Have your warm-up and stretching before doing moderate to vigorous
fitness activity.
2. Be in your comfortable attire while engaging with the activity.
3. Do the only activity that you can and suit your body condition.
4. Always observe safety measures.

ACTIVITY 2
ACTIVITY 1. “HIP HOP DANCERCISE”

Directions:

1. Discuss the dance style you have learned in Hip hop dance to your family member.
2. Do warm-up exercises before performing the said activities.
3. Create a simple dance routine (1-2 minutes) using “Tiktok” and apply the dance style
you have learned as “dancercise”
4. Choose the music that suits the level of your family members.
5. Practice for 20 minutes.
6. Record the performance using “Tiktok” and send it to your teacher via Facebook,
messenger, or email.
7. Your performance will be rated according to the rubric below:
Criteria Advance Proficient Developing Emerging
10 9-8 7-6 5-1

Preparation well-prepared -able well prepared-able some mistakes lots mistakes in

/ to to perform in step sequence and/or
Sequence solid on the sequence from sequence, completely
sequence enough memory own some following dependent upon
perform sequence other for help other
from
to lead the rest of
the dancers

Energy Consistently uses Generally uses Performance no energy or

energy appropriate energy appropriate with little effort, incomplete

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 to dance form- to the dance form- low energy;
attention to attention to small, hesitant
extremes of weight, extremes of weight, movements
flow, movement flow, movement
qualities, sharpness qualities, sharpness
vs. smoothness, etc. vs. smoothness, etc.

Time/Shape Excellent attention to Good attention to Some attention to details

details-consistently details appropriate of space and but sloppy
using precise shape, to the dance form-
appropriate size, precision of shapes,
excellent posture, sizes, posture, focus,
and focus, etc. etc.
Space Movements well- Mostly coordinated generally with the beat,
coordinated with with music, only a but many timing mistakes
music, including few minutes.
tempo changes 7
pause
Focus Excellent-completely Good focus-takes fair-loses focus on
focused and performance mistakes but trying
expressive seriously covers
mistakes and stays
focused on dance.

http://dancinginthehalls.blogspot.com/2016/03/new-rubrics

Processing Questions:

1. What fitness components have been improved with you or your family in performing the
dancercise?
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2. Did your family have fun while doing the activity? If yes, why? or If No, why?
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Activity 2: MY MEAL PLAN

Direction: Create your 1-week meal plan using the table and then answer the questions below.

Sun Mon Tue Wed Thu Fri Sat

Breakfast

Lunch

Dinner

1. What is your realization in planning a meal while performing the dancercise?

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 ____________________________________________________________________________________________
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2. Is there any risk factor/s of not eating a balanced diet while performing dancercise? Explain
your answer.
____________________________________________________________________________________________
______________________________________________________________________________

ACTIVITY 3
Directions:

Do the following activities and record them. After editing, submit it to your teacher via
Messenger:

a. Get your pulse rate before the exercise and record it.
b. Choose a Dance Exercise (Zumba) video and perform it. A sample/link is given below.
c. Get your pulse rate right after the dance exercise and record it.
Link of a sample dance exercise.
https://www.youtube.com/watch?v=TjKQ1prslWw

RUBRICS:

Creativity (steps) 50 pts.

Rhythm and Tempo (execution) 30 pts.

Enthusiasm (interest and preparedness) 20 pts.

Total: 100 points

ACTIVITY 4

ACTIVITY 1: Groove it, Move it, Shake it!

1. Do Warm-Up Exercise.
2. Click the link and watch the video carefully. Make use of the following steps being
showed and record a video of yourself performing the basic street dance ( 1 to 2
minutes is enough). Send the video directly to your MAPEH teacher.

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• https://www.youtube.com/watch?v=E46hW9XcOBI
• Be guided accordingly with the set of Criteria presented below. Your score will be based on the
video that you have sent to your teacher.

REMEMBER
● Hip Hop refers to street dance styles primarily performed to hip-hop music or that
evolved as part of hip-hop culture.

● Hip-hop music incorporates several ionic elements, most probably DJing, and rapping,
along with the things like beatboxing, sampling, and juggling beats or turntables.

● Vigorous is characterized by or involving physical strength, effort, or energy.

Moderate- average amount, intensity, quality or degree.

● Sustaining fitness and wellness is important because it allows the person to live life to the
fullest. In this pandemic, a fit individual who can function optimally is not prone to
health problems, is strong enough to face challenges, and can adjust to different
situations.
● Dancercise is a lifetime habit that will surely help in sustaining fitness. But this should be
combined with proper eating habits.

http://dance.about.com/od/hiphopdancing/tp/Elements-of-Hip-Hop.htm

http://www.totalbalancehealth.com/lifestyle/why-balance-is-important/

- Significant health benefits can be obtained by engaging in moderate amounts of

physical activity.
-Moderate physical activity- Cardio-respiratory endurance exercise (20-60 minutes, 3-5
days a week); strength training and stretching exercises (2-3 days per week)

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 -Vigorous physical activity- Cardio-respiratory endurance exercise, interval training,
strength training, and stretching exercises.

DANCING HEPLS YOU IMPROVE YOUR HEALTH AND LIFESTYLE

• Street dance refers to dance styles that have evolved outside of dance studios.
• Hip-hop dance refers to the street dance styles primarily performed in hip-hop music or
that have evolved as part of hip-hop culture.

CHECK YOUR
UNDERSTANDING
Before I move on to the next module, I will assure you that…
I understand…
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I will apply for the lesson in…
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I will practice…
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