MARFRANCISCO, PINAMALAYAN,

BASIC EDUCATION DEPARTMENT ORIENTAL MINDORO

Junior High School 043-284-7504

Abada College Basic Education Department

ABADA COLLEGE

Physical
Education 10

Time Frame: January 31-February 18, 2021

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 Content Standard:
The learner demonstrates understanding of lifestyle and weight management to
promote societal fitness

Performance Standard:
The learner…
• maintains an active lifestyle to influence the physical activity participation of
the community and society
• practices healthy eating habits that support an active lifestyle

Most Essential Learning Competencies

At the end of this module, the learners will be able to:
• assess physical activities, exercises and eating habits;
• engage in moderate to vigorous physical activities for at least 60 minutes a day in and
out of school; and
• Expresses a sense of purpose and belongingness by participating in physical activity-
related community services and programs.

Essential Question:
“How does participating in hip-hop and contemporary dances improve
community fitness?”

Lesson Objectives:
At the end of the lesson, you will be able to:
1. describe hip-hop and its health benefits and basic dance moves;
2. analyze the effects of media and technology on fitness and physical activity;
3. dance to the beat of hip-hop and contemporary dance music by using the basic hip-
hop and contemporary dance moves; and
4. display confidence and self-esteem in performing dance steps.

Pre-Assessment (KWL Chart)

Directions: To test your prior knowledge about Modern Dances, fill up the first 2 columns
with the things you know and want to learn about hip-hop and contemporary dance. Fill up
the 3rd column after you have finished studying the content of this module. Write your
answers on your Answer Sheet.
What You Know What You Want to Learn What You Learned

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Activity 1. Let’s Classify
Directions: Classify the following dance moves whether they belong to Hip-Hop or Contemporary
dance. Write your answer on the table on your answer sheet.
Crip Walk Stag Leap Kickball Change Moonwalk
Lateral Jump Stag Turn Contraction Harlem Shake
Pop-Lock Flat Back

Hip-hop
What is Hip-hop?
Have you ever seen the hottest pop dance
music video or performance on top of the hits
today? Then you may already know what hip-hop
looks like. Hip-hop is described as any form of
dance derived from popular music (mostly rap or
Electronic Dance Music) combined with street
dance, choreography, or dance movements that
jive with the beat. Hip-hop is very energetic as
dancers move freely and add their own personality
into the dance.
Hip-hop dancing as an aerobic exercise can
help lower the risk of obesity, type 2 diabetes, and
heart diseases by improving blood pressure and cholesterol levels. It also develops
stronger muscles and bones.
What are the health benefits of hip-hop dancing?
Stronger and Toned Most hip-hop routines use the muscles of the body
Muscles especially in the popping and locking dance moves;
they are mainly a combination of arms, legs, neck,
shoulders, and torso muscles in a shaking movement.
Alternative Weight Loss Because it is one of the examples of aerobic exercises
Program through the vigorous dance moves, it can make you
sweat and burn many calories in your body.
Improves cardiovascular Performing hip-hop dancing requires a lot of skills
strength, balance, like stunts, handstand, and head spin that need careful

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coordination, agility, and instruction; professional assistance can effectively
other fitness components improve some of the components of physical fitness.
Develops personal Hip-hop dancing helps and individual meet self-
satisfaction and better social satisfaction while dancing. It develops one’s self-
skills confidence, self-esteem, and psychological well-being
through socialization.

What are the basic dance movements in hip-hop dancing?

A. Pop-lock Dance Moves – quickly contract and relax the muscles.
1. Begin by standing straight with arms on the side
2. Pop your rib cage by thrusting it forward while bumping the chest with
someone in front of you. Do it to the left, right, and in front.
3. Swing your left arm out to the right side of the body the flex every muscle
and do it on the other side.
4. Bring your arms up and out in front while raising your knee; as you do
this, lift your elbows up the shoulder level then hold your body, and do it
again lifting you elbow at ear level.
5. After raising you elbow to your shoulder and ear levels, slam down your
arms; be sure to lock after every movement. Then in your head, count the
beats, “Up, up, down” and do this twice and switch to the other side to
continue with the same upper movement of the body using your opposite
knee.
What are the proper techniques in popping and locking dance moves?
1. Popping moves – Pop dancing techniques
should include an overall body fluid of motion
with arm and body wave moves. The
technique should be done properly with
alternate contraction and relaxation of the
body muscles to make a jerky move.
2. Locking – In this technique, the body should
stop in the middle of a dance move and hold it
for a few seconds; it has to be done properly
and timely, synchronized with the music.
3. Pop-locking – This technique involves a smooth
transition of choreographed popping moves
with an abrupt locking, and with an exaggeration in hand and arm movements and
gestures.
B. Crip Walk

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 1. Stand with your feet wide apart. Place your left foot slightly in front of
your right foot. Your left heel and the tip of your right foot should form a
line.
2. Pick the ball of your left foot off the ground. Move your left foot out to
the left and back to the front, keeping your left heel touching the ground.
3. Step your right leg behind your left leg at the same time you move your
left foot back to the front. Repeat steps 2 and 3 twice.
C. Walk it Out
1. Twist your legs left and right just like the popular twist from the 1950s, but
pick your heels off the floor.
2. Move your arms in different directions.
3. Improvise and have fun trying new arm movements. For this move, there’s
no need to worry about choreography.
D. Kick Ball Change
1. Stand upright with your feet together and toes pointing forward.
2. Kick your foot in front of you and then bring it back toward your body.
3. Step out to your right, placing your weight on your right foot.
4. Pick up your left foot and step out to your left, moving your weight on
your left foot.
E. Moon Walk
1. Position your feet closer than shoulder width apart.
2. Place your right foot toe in line at the center part of your left foot.
3. Raising or lifting your right heel, place your weight on your right foot.
4. Slide the left foot straight back, while keeping it flat on the floor. It must
be done until your left foot is in line with the middle of your right.
5. Then drop your right heel to the ground and consecutively raise your left
heel.
6. Again, slide your right foot back till the toe reaches the middle of the left
foot. Do this alternatively.
F. Harlem Shake
1. Have your shoulders kind of pivot
out and at the same time, bring your
other shoulder out.
2. While you are doing that, you can
move in from side to side and you
are bringing it from side to side,
leaving your hips in one section.
3. Just shake and shake your shoulders.
That is why they call it the harlem
shake,

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 4. You can put your shirt over your head and improvise steps. But the basic
step is about shoulder movement.

Other Fitness Dances

What are the different fitness dances that can also be considered as a health-enhancing
program?
1. Hip-hop Abs -- it is a fitness dance that helps you tighten abdominal muscles; It
is paired with popular dance moves set in a high-intense cardio workout.
2. Zumba – it is a fitness dance that uses the salsa ballroom dance and some hip-
hop dance routines set into salsa-inspired music; it can also be done in the water.
3. Yoga Booty Ballet – it is a combination of ballet, jazz, salsa, and hip-hop dance
moves with yoga styles or poses that focus on cardio and strength training to
achieve a toned body.
4. Breakdancing – is a style of hip-hop dancing which consists of head spins and
stunts like one-armed stands and head stands that require a lot of time to practice
with care and professional assistance.

Contemporary Dance
What is a contemporary dance? Where did contemporary dance originally come
from?
It is an expressive dance
technique which is a combination
of a variety of dances: modern,
jazz, lyrical, and classical ballet.
The performer of this type of
dance tries to connect body and
mind through smooth fluid dance
movement. It is an art of dance
whose working material is the
movement of the body. It has no
fixed or standard movement
patterns but it is rather a continuous search for new forms of dance where the dancers
make use of different modern and classical techniques of dances.

Isadora Duncan, Martha Graham, and Merce Cunningham are the pioneers of
contemporary dance. They believe that “dancers should have freedom of movement,
allowing their bodies to freely express their innermost feelings and thought.”

What are the basic dance steps and proper techniques of contemporary and modern dances?

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Laterals
1. Dancer should stand with the alignment of his/her head and spine turning with the
supporting foot. The arms should go straight with the supporting leg. Then swing the
other arm upward while the leg rises.
Stag Leap
2. It is in a split position done in a very high jump where the front leg should be bent
inward from the knee and both legs should be parallel on the floor. One arm is forward
and the other one is on the side with palms facing down.
Stag turn
3. One leg should bend behind the body and move up in the air, and the supporting knee
should slightly be bent. The supporting arm on the side is extended straight at the back
with palms facing down, while the other arm is extended forward, as the dancer turns
around with palms also facing down.
What are the other basic dance steps and proper techniques of contemporary and modern
dances?
Primitive Squat
1. Your legs should be parallel to each other.
2. Keep your torso straight.
3. Your knees fully bend while your heels stay on the
floor.
Hinge
1. Maintain your balance on the balls of your feet.
2. Keep your back and head straight
3. Your knees should be bent forward while the torso is tilted
diagonally backward.
4. Your arms should be extended straight out in front of you.
Flat back
1. Your legs should be placed in parallel.
2. Your back should be flat and parallel to the floor.
3. Your torso should be hinged at your hips.
4. Your arms should be coming out from the side
Contraction
1. Tighten your abdominals
2. Tuck your pelvis forming a “C” with the torso so that the shoulders are over the pelvis.
The Release
It is the connection between the body and gravity, and the power to let go of unnecessary
muscular tension.

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 1. The release starts in your pelvis and is done during inhalation.
2. The movement goes up into the spine as with the contraction.
3. Then it returns to the straight alignment of the torso.

How does media information help in promoting physical activities and fitness?
Digital media which includes the Internet, social networking, and social media sites can
be effective agents in promoting physical activity among people. Facebook, YouTube,
Twitter, LinkedIn, Pinterest, Tumblr, Instagram, and Tiktok are known to be some of the most
popular social networking sites.
Digital media is a modern way of interacting with some people as they deliver news,
information, and advertisement. Social media, as modern marketing tool, gives opportunities
to reach a larger number of people in an interactive way. These interactions allow engaging
conversations rather than simply educating people on some issues of physical activity and
fitness.

How can media information help in the issues of physical activity and fitness?
Video games like Dance Revolution and other sports video games like Nintendo, Wii,
Xbox, and Xerbike (boxing, dancing, tennis, skiing, soccer, etc.) promote physical activities.
Such games make you use your bodies as you mimic the actions that show up onscreen. The
level of difficulty increases as you go from one level to the next. This makes you exert more
physical effort and helps you become more active.

Activity Zone
Activity 1. Essay (15 points)
Directions: Answer the following questions according to your understanding. Write your answers
on the space provided on your answer sheet.
1. From the different dances discussed in this lesson, which do you think is the strictest in
discipline? Do you think this kind of discipline influence the behavior of the students doing the
dance?
2. What do you think are the traits of good dancers? What should dancers develop in order to
succeed in this form of performance art?
3. Have you tried doing some of the moves given in the module? Which one for you is the
easiest, and which one for you is the hardest? Why do you think so?
Activity 2. Let’s Move
Direction: Practice the hip-hop dance moves given in the lesson. Afterwards, take a video of yourself
executing the steps using your own choreography. Send your output on your teacher’s Messenger
account.
Choreography: 8 points Mastery of steps: 7 points Videography: 5 points
Note: You can use TikTok if you prefer to add effect.

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Reference: 21st Century MAPEH in Action Grade 10, Revised Edition 2018, Lacia et al, Rex Bookstore
Images downloaded from Google Images

Writer: Checked by:

Mr. Chenaniah S. Sapul Ms. Jamaicah Mae B. Saez
MAPEH 10 Teacher MAPEH Coordinator

Noted by:
Ms. Catherine L. Venzon
Academic Coordinator

Approved by:
Mrs. Emelyn Marasigan-Narra
BEC Principal

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