Republic of the Philippines

Department of Education
Region I
SCHOOLS DIVISION OF ILOCOS NORTE

PHYSICAL EDUCATION
AND HEALTH 12
Quarter 1 – Module 2:
Sets Dance FITT Goals

MELC: Set Frequency Intensity Time Type (FITT) goals

based on training principles to achieve and/or maintain
health related fitness (HRF); PEH12FH-Ii-j-7

Prepared by:

RAFAEL C. SIMEON
SHS TEACHER III
Piddig National High School
Physical Education and Health- Grade 12
Quarter 1– Module 2: Sets Dance FITT Goals
First Edition, 2020

Republic Act 8293, section 176 states that: No copyright shall subsist in
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Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand
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these materials from their respective copyright owners. The publisher and authors
do not represent nor claim ownership over them.

Development Team of the Module

Writers: Rafael C. Simeon
Editor: Ringo E. Antonio
Reviewers:
Illustrators:
Layout Artist:
Management Team: Joann A. Corpuz
Joye D. Madalipay
Arnel S. Bandiola
Jenetrix T. Tumaneng
Gene A. Reginaldo
Arthuro M. Llaguno

Schools Division of Ilocos Norte

Office Address: Brgy. 7B, Giron Street, Laoag City, Ilocos
Norte
Telefax: (077) 771-0960
Telephone No.: (077) 770-5963, (077) 600-2605
E-mail Address: ilocosnorte@deped.gov.ph
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PHYSICAL EDUCATION
AND HEALTH 12
Quarter 1 – Module 2:
Sets Dance FITT Goals
Introductory Message
For the facilitator:

Welcome to the Physical Education and Health 12 Module on Sets Dance

FITT Goals. This module was collaboratively designed, developed and reviewed by
educators both from public and private institutions to assist you, the teacher or
facilitator in helping the learners meet the standards set by the K to 12 Curriculum
while overcoming their personal, social, and economic constraints in schooling.

This learning resource hopes to engage the learners into guided and
independent learning activities at their own pace and time. Furthermore, this also
aims to help learners acquire the needed 21st century skills 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:

Note 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 own learning. Furthermore, you are expected to encourage and assist
the learners as they do the tasks included in the module.

For the learner:

Welcome to the Physical Education and Module on Sets Dance FITT Goals

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

This module has the following parts with their corresponding icons:

What I Need to Know This will give you an idea of the skills or
competencies you are expected to learn in the
module.

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 What I Know This part includes an activity that aims to
check what you already know about the
lesson to take. If you get all the answers
correctly, you may decide to skip this module.

What’s In This is a brief drill or review to help you link

the current lesson with the previous one.

What’s New In this portion, the new lesson will be

introduced to you in various ways such as a
story, a song, a poem, a problem opener, an
activity or a situation.

What is It This section provides a brief discussion of the

lesson. This aims to help you discover and
understand new concepts and skills.

What’s More This comprises activities for independent

practice to strengthen your understanding
and skills of the topic. You may check the
answers in the exercises using the Answer
Key at the end of the module.

What I Have Learned This includes questions or open-ended

statements to be filled in to process what you
learned from the lesson.

What I Can Do This section provides an activity which will

help you transfer your new knowledge or skill
into real life situations.

Assessment This is a task which aims to evaluate your

level of mastery in achieving the learning
competency.

Additional Activities In this portion, another activity will be given

to you to enrich your knowledge or skill of the
lesson learned. This also develops retention
of learned concepts.

Answer Key This contains answers to all activities in the

module.

At the end of this module you will also find:

References This is a list of all sources used in developing

this module.

The following are some reminders in using this module:

1. Use the module with care. Do not put unnecessary mark/s on any part of the
module. Use a separate sheet of paper in answering the exercises.
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 2. Don’t forget to answer What I Know before moving on to the other activities
included in the module.
3. Read the instruction carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking your answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are through with it.
If you encounter any difficulty in answering the tasks in this module, do not
hesitate to consult your teacher or facilitator. Always bear in mind that you are
not alone.
We hope that through this material, you will experience meaningful learning
and gain deep understanding of the relevant competencies. You can do it!

What I Need to Know

This module was specifically developed and designed to provide you fun
and meaningful learning experience, with your own time and pace.
The module focuses in this lessons, namely:
 Lesson 2 – Sets Dance FITT Goals
After going through this module, you are expected to:

 Set Frequency Intensity Time Type (FITT) goals based on training

principles to achieve and/or maintain health related fitness (HRF);

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 Lesson

2 Dance FITT Goals

What I Know

Activity 1. Diagnostic. Self-assess your dance FITT Goals by completing the table
below.
FITT Questions Your answer
Frequency How many times do you dance in a week?
Intensity What is the intensity level of your dance?
Time How much time do you consume dancing?
Type What type of dance you always perform?

What’s In
Activity 2: HOTS-Reflect. How’s your status?
Literacy-Essay: What factors should be considered when designing a
personal dance fitness program?
Activity 3: Literacy-Reading
The Principles of Physical Activity

1. Overload Principle- this is the most basic principle that indicates doing more
than normal for improvement to happen. For example, if a football player's
goal is to improve upper body strength, he would continue to increase training
weight loads in upper body exercises until his goal was achieved.
2. Principle of Progression- it is a gradual increase in exerting effort or load that
is done not too slowly, nor too rapidly. The Principle of Progression makes us
realize the need for proper rest and recovery.
3. Principle of Specificity- suggests that overloading must specifically train a
desired body part for it to improve. Select exercises with emphasis on
stretching out the muscles and joints. Use the appropriate type of exercise
that directly improves your target muscles.
4. Principle of Reversibility- this shows that benefit and changes achieved from
overload will last only if training is continuous. The effect of training is
discontinued. Athletes lose the effects of training after they stop working out;
however, the detraining effects can be reversed when training is resumed. In
short, detraining starts to occurs within a relatively short time period after
training ceases.

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 Note the Teachers
The teacher must consider the prerequisite skills needed in
the development of this competency including the schema or
background knowledge which may reinforce learning. This module
will help the learners bridge the gap of learning to attain mastery
of the lesson in its spiral progression.

What’s New
The FITT Principle of Physical Activity: Dance
1. Frequency- refers to the number of times you dance in each week.
2. Intensity- the rate at which the dance is performed. It is also referred to as the
magnitude of the effort required to dance.
3. Type- it is determined by following the principle of progression and specificity.
Select the type of dance that challenges the body to accept an increase in work
and answers your need.
4. Time- the duration or the length of session of a dance.

FITT Principle Table : Dance

F Frequency of How often Beginner 3-5 days per week
Dancing
Moderate to High 5-7 days per week
I Intensity of How hard Beginner Less than 145 bpm
Dance
Moderate to High 145-186 bpm
T Time duration of How long Beginner 20-30 minutes
dance
Moderate to High 30-60 minutes
T Type of Dance Which dance Traditional (folk and ethnic)
Hip-hop/street dance
Modern and contemporary
Cheer dance
Ballroom (recreational and competitive)
Festival dance

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 What is It

Activity 4: Interdisciplinary/ Numeracy:

My Target Heart Rate (to determine the intensity level target)
Directions: Go over your recorded fitness results from the self-testing activity as basis
in computing the target heart rate (THR) range. Compute you target Heart rate range
in 4 steps. Fill in the blanks below.
MY TARGET HEART RATE
Get the Maximum Heart Rate Example:
MHR = 220 - _____ (your age) Age: 15
RHR: 60
MHR = __________ MHR = 220 – 15
MHR = 205
Determine the Heart Rate Reserve
HRR = MHR - _______________ (Resting Heart Rate) HRR = 205 – 60
HRR = _____________________ HRR = 145

Take 60% and 80% of the HRR

60% x HRR = _________________ 60% x 145 = 87
80% x HRR = _________________ 80% x 145 = 116

Add each HRR to Resting Heart Rate (RHR) to obtain the Target Heart Rate (THR)
range.
60% HRR 87 + 60
(RHR) = 147 beats per minute

80% x HRR 116 + 60

(RHR) = 176 beats per minute
Therefore, your target heart rate range is 147 to 176 beats per minute.
(4.a) (4.b)
(When performing physical activities, your heart rate is within the normal range
therefore, you have to select moderate- vigorous activities that will make your heart
rate pump within the THR range of from 147 to 176 beats per minute.)

What’s More

Activity 5: HOTS-Analyze. Directions: Identify what HRF component these dances

belong to. Choose your answer from the word pool and write your answers on the
table provided for.
Cardiovascular Fitness Flexibility Muscular Strength & Endurance

Traditional (folk and ethnic) Hip-hop/street dance

Modern and contemporary Cheer dance
Ballroom (recreational and competitive) Festival dance

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 What I Have Learned
Activity 6. HOTS-Evaluate. In your personal assessment, how will you rate your
dance program plan? Copy the table in a sheet of paper/notebook and check the
appropriate column.

Criteria Yes No
1. My dance goals are clear and achievable.
2. My dance program plan covers the components of fitness.
3. My dance program plan follows the necessary fitness
training principles.
4. My dance program plan is well-written, organized, and
follows the right format.
5. My dance program plan shows a monitoring tool to track
my progress and improvement.
6. My dance program plan shows varied physical activities
that will truly develop my body.

What I Can Do

Activity 7: Differentiated. Goal Setting – My Dance Plan

Directions: Based on the result of your physical testing activities (previous activity),
determine your weakest and strongest HRF component. The weakest component
should be given top priority in making the dance plan. Following the dance plan
design shown below, select activities as guided by the Principles of exercise and the
FITT goals. Take into account your Target Heart Rate range.

MY DAILY FITNESS PLAN

FITT Frequency Intensity Type Time
Goals
Parts of (Indicate Light, Types of dances (Total dance
the dance days of the Moderate plan not less
Plan week) to vigorous than 60
minutes)
Warm-up
Work-out (prioritize the
weakest component
based on data)
1.
2.
3.
4.
5.
Cool-down

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 Assessment
Activity 8. Summative. Encircle the letter of the correct answer.
1. What dance category requires the dancer more flexibility?
A. Hip-hop B. Ballroom C. Folk dance D. Cheer dance
2. When you watch a dance that shows sharp movements, heavy formations with
upbeat music, you are watching:
A. Cheer dance B. Hip-Hop C. Contemporary D. Social dance
3. The purpose of this dance is to provide sports team motivation.
A. Folk dance B. Social dance5 C. Festival dance D. Cheer dance
4. Which dance requires you to review the cultural origin of a place or group of
people?
A. Hip-Hop B Contemporary C. Folk Dance D. Cheer dance
5. Which dance requires sharp moves, complex choreography and sense of modern
culture?
A. Folk Dance B. Cheer dance C. Hip-Hop D. Contemporary
6. Which of the following dance will most require you to have physical contact with
a partner?
A. Cheer dance B. Social dance C. Contemporary D. Festival dance
7. In FITT principle, what is the meaning of intensity?
A. The ability of a certain dancer to endure a particular activity
B. It is the time required to finish a certain activity
C. The fastness of a dancer
D. Extreme activities that requires strength or force
8. Which of the following is the last part of the exercise (dance)?
A. Warm-up B. Work-out C. Cool Down D. Climax
9. Which of the following is the benefit of dancing?
A. Entertainment B. Showcase talent C. To document D. Fitness
10. FITT means?
A. Fitness, Intensity, Time, Type
B. Foul, In, Time out, Time freeze
C. Frequency, Intensity, Time, Type
D. Frequency, Inverse, Translate, Transfer

Additional Activities

Activity 9. Differentiated/ICT Integration. Move, Move, Move!

To document your progress in Physical Education and Health 12, take a video of
yourself performing a dance of your choice. You may upload it to social media and use
the #PEH12MELC2. Observe personal safety protocol.

Traditional Hip-hop/street dance Modern and

(folk and ethnic contemporary
Ballroom
Cheer dance Festival dance
(recreational and competitive)

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 Answer Key
Activity 1: Diagnostic. Learners answer may vary
Activity 2: HOTS-Reflect. Learners output may vary.
Activity 3: Literacy-Reading. Learners answer may vary
Activity 4: Interdisciplinary. Learners answer may vary.
Activity 5: HOTS-Analyze

Cardiovascular Muscular
Flexibility
Fitness Strength & Endurance

Traditional (folk Modern and Ballroom (recreational

and ethnic) contemporary and competitive)
Hip-hop/street Cheer dance Cheer dance
Cheer dance
Festival dance

Activity 6: HOTS-Evaluate. Learners answer may vary

Activity 7: Differentiated. Learners answer may vary
Activity 8: Summative

10.C
9. D
8. C
7. D
6. B
5. C
4. C
3. D
2. B
1. D

Activity 9: ICT Integration. Learners answer may vary.

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 Rubrics for evaluating the outputs of learners:

4 3 2 1
Features
Expert Accomplished Capable Beginner

Accuracy Very Somewhat Gives some new Gives no new

informativ informative and information but information and
e and well- organized. One to poorly very poorly
organized. three mistake organized. Four organized. Six or
No mistake answers. to five mistake more mistake
answers. answers. answers.

Grammar, Virtually Few spelling and A number of So many

Usage & no punctuation spelling, spelling,
Mechanics spelling, errors, minor punctuation or punctuation and
punctuatio grammatical grammatical grammatical
n or errors errors errors that it
grammatic interferes with
al errors the meaning

Timeliness Submitted Submitted on the Submitted one Submitted two to

before the deadline day after the three days after
deadline deadline the deadline
Efficiency Able to Able to produce Able to produce Able to produce
produce very satisfactory satisfactory output that
quality output. output. needs
and improvement.
excellent
output.

References
Government of the Philippines, Department of Education. 2016.
Physical Education and Health: Teacher’s Guide.

Government of the Philippines, Department of Education. 2013.

Curriculum Guide: Physical Education and Health

https://www.deped.gov.ph/2019/12/09/december-9-2019-do-034-s-
2019-revised-physical-fitness-test-manual/

https://commons.deped.gov.ph/K-to-12-MELCS-with-CG-Codes.pdf

Writer:

RAFAEL C. SIMEON
SHS TEACHER III
PIDDIG NATIONAL HIGH SCHOOL
Schools Division of Ilocos Norte

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