HOPE 3

Health Optimizing Physical Education (HOPE 3) – Grade 12

Quarter 2 – Module 7 : Tips in Making Dance Fitness Routine
First Edition, 2020

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Published by the Department of Education - Schools Division of Pasig City

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 HOPE 3
Quarter 2
Self-Learning Module 7
Tips in Making Dance Fitness Routine

Introductory Message
 For the Facilitator:

Welcome to the Health Optimizing Physical Education (HOPE 3) Self-

Learning Module 7 on Tips in Making Dance Fitness Routine!

This Self-Learning Module was collaboratively designed, developed, and

reviewed by educators from the Schools Division Office of Pasig City headed by its
Officer-in-Charge Schools Division Superintendent, Ma. Evalou Concepcion A.
Agustin, in partnership with the City Government of Pasig through its mayor,
Honorable Victor Ma. Regis N. Sotto. The writers utilized the standards set by the K
to 12 Curriculum using the Most Essential Learning Competencies (MELC) in
developing this instructional resource.

This learning material hopes to engage the learners in guided and

independent learning activities at their own pace and time. Further, this also aims
to help learners acquire the needed 21st-century skills especially the 5 Cs, namely:
Communication, Collaboration, Creativity, Critical Thinking, and Character while
taking into consideration their needs and circumstances.

In addition to the material in the main text, you will also see this box in the
body of the module:

Notes to the Teacher

This contains helpful tips or strategies
that will help you in guiding the learners.

As a facilitator, you are expected to orient the learners on how to use this
module. You also need to keep track of the learners' progress while allowing them
to manage their learning. Moreover, you are expected to encourage and assist the
learners as they do the tasks included in the module.

For the Learner:

 Welcome to the Health Optimizing Physical Education 3 (HOPE) Self-
Learning Module 7 on Tips in Making Dance Fitness Routine!

This module was designed to provide you with fun and meaningful
opportunities for guided and independent learning at your own pace and time. You
will be enabled to process the contents of the learning material while being an
active learner.

This module has the following parts and corresponding icons:

Expectations - This points to the set of knowledge and skills

that you will learn after completing the module.

Pretest - This measures your prior knowledge about the lesson

at hand.

Recap - This part of the module provides a review of concepts

and skills that you already know about a previous lesson.

Lesson - This section discusses the topic in the module.

Activities - This is a set of activities that you need to perform.

Wrap-Up - This section summarizes the concepts and

application of the lesson.

Valuing - This part integrates a desirable moral value in the

lesson.

Posttest - This measures how much you have learned from the
entire module.

EXPECTATIONS
Most Essentials Learning Competencies:

Engages in moderate to vigorous physical activities (MVPAs) for at least 60 minutes

most days of the week in a variety of settings in and out of school.

Specific Objectives:
At the end of the module, learners will able be to:
1. enumerate the basic tips in making a dance fitness program.
2. create and perform their dance fitness program.

PRE–TEST

Direction: Answer the following questions.

1. What is your idea of a dance fitness program?
___________________________________________________________
___________________________________________________________
___________________________________________________________
_____________________
2. Give me an example of a dance fitness program
___________________________________________________________
___________________________________________________________
___________________________________________________________
______________________
3. What have you observed in the steps of a dance fitness?
___________________________________________________________
___________________________________________________________
___________________________________________________________
_______________________________________

RECAP
 Read the statement carefully and choose the correct answer.
1. It is an exercise program on the current fitness level and the type of activity
performed.
a. Frequency
b. Intensity
c. Type
d. Time
2. The _____ of an exercise session is influenced by the intensity and type of
activity performed.
a. Time
b. Time
c. Intensity
d. Type
3. This is an exercise that evaluates the strength of the arms and abdominal
muscles as well as the flexibility of the shoulder joint.
a. Squat
b. Push up
c. Lunge
d. Trunk Rotation
4. A multi-joint movement that can show neuromuscular deficit in the core
muscles and the lower extremity muscle.
a. Lunge
b. Trunk Rotation
c. Squat
d. Push up
5. What kind of a FITT principle, refers to the difficulty level of workout.
a. Frequency
b. Time
c. Type
d. Intensity

FITT Principle and Principle of Exercise is essential to make sure that our
fitness program will be effective. It helps us to design a fitness program that is
tailored to our needs and wants.

LESSON
Dance Fitness Choreography is the ability to put dance movements into fitness. For
exercise purposes, dance choreography becomes different. Not like an ordinary
dance choreography that we perform for entertainment or dance competition. The
common denominator in both is using and enjoying dance movements for a different
purpose. Understanding the need and the purpose of the dance is the key factor to
creating a dance fitness choreography. A fitness dance instructor should remember
that participants join a dance fitness class to enjoy and at the same time to become
fit. If fitness dance choreography is the same as we have a competition, it will be
impossible for the participants to enjoy the routine. Instead, they will be focusing
more on techniques and other strict regimens of dance and eventually will not enjoy
their participation. ENJOYMENT This is the keyword to remember in making your
fitness dance routine. Movements need to be engaging to keep the participants
keep on grooving throughout the fitness class. Therefore, how do we keep the
participants enjoying the routine? Here are some tips for doing so.

1. REPETITION – we heard mostly in a strength fitness class that repetition is

the key to developing strength. An example of this is in a strength training program.
To develop the legs muscles, we need to perform squats or lunges several times.
Maybe 8 or 12 times to develop the strength of our legs muscles so as the other
body parts. REPETITION is also applicable in creating a dance routine. Movements
should be repetitive. Doing so, we target the specific muscles to grow and develop
and even lose their fats. Repeat the dance steps as long as it tuned to the grove. At
the same time, repeating the movements helps participants memorize them easily
and can express their feelings and enjoy more.

2. APPLY BLOCK METHOD- it is a method where you composed your dance

routine in 64 counts. Remember that in dance, one dance step is for 8 counts. If we
perform on both sides it makes 16 counts. Making 4 dance steps of 16 counts each
makes 64 counts. Repeat your 64 counts dance steps routine and apply the block
method. This is more effective in dance fitness choreography for it helps the body
adapts easily to movements.

3. SKIP THE TECHNIQUE- Technique is important to ensure safety in

performance but this is also not good for others who are not advanced in movements
to enjoy the dance. Dance fitness is utilizing dance to keep you moving to be active
and fit.
Focusing too much on technique, participants lose their enthusiasm to move
and enjoy. Dance techniques will take their place in the process of moving the body
so try not to worry much but instead focus on enjoying the groove.
4. KEEP IT SIMPLE – If there are lots of complicated movements, participants
will not enjoy the dance routine. Rather, focus on sustaining the dance grooves. Too
many movements complicate the routine and this makes the participants bored.
Keep in mind that the simpler the movements the better. The more grooves the more
the enjoyment.

ACTIVITIES

Direction: Search on youtube a dance fitness program like Zumba, Hip- hop
Aerobics, and the likes and observe all the tips and pointers in making a dance
routine. Answer the following guided questions.

1. Enumerate your observation in a fitness dance routine.

______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
2. What are the reasons for us the consider dance fitness a cardio-vascular
exercise?
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________

WRAP–UP
Let us assess the things you learn from our lesson;
1. What are the essential tips to remember in making your dance fitness routine?
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
2. It is a method used to repeat a dance step?
______________________________________________________________
3. What is the keyword to remember to keep the participants keep on moving?
______________________________________________________________
______________________________________________________________
______________________________________________________________

VALUING

Sentence Completion
Direction: Complete the sentence by adding a word to complete the whole
sentence/paragraph.

Fitness is everywhere we just need to be __________________________________.

Movement is a basic activity our body can ________________________________.
Dance is one of the type of activity that can help us
___________________________________________________________________
___________________________________________________________________.
Let us remember that as long as we move actively it helps us to be fit.
 POST TEST

Direction: Create and perform your dance routine. Have it on video. Observed all the
tips in making your fitness choreography.

Rubrics: Scoring for Dance Fitness Routine

Criteria/ 100% 75% 50% 25% Did not
Rate observed observed observed observed observed
(5) (4) (3) (2) (1)
Choice of
Dance
Steps
( dance
steps utilize
a majority of
body parts)
Timing
(movements
is in tune
with the
music)

Observed
the block
method

Observed
Repetition in
making the
routine

Total
 References

Websites

https://gxunited.com/blog/creating-dance-choreography/
Corbin, Welk, Linsey and Corbin, CONCEPT OF PHYSICAL FITNESS
(Active Lifestyles for Wellness) 11th Ed., Mc Graw Hill 2003, New York