Republic of the Philippines

Department of Education
Region I
SCHOOLS DIVISION OF ILOCOS NORTE

Physical
Education
Quarter 3 – Module 1:
Street and Hip-hop Dances for
Fitness
MELCS:
 Assess physical activity, exercise and eating habits;
PE10PF-IIIah-39
 Engage in moderate to vigorous physical activities for
at least 60 minutes a day in and out of school;
PE10PF-IIIch-45
 Express a sense of purpose and belongingness by
participating in physical activity-related community
services and programs; PE10PF-IIIch-48

Prepared by:

LENA M. GO
Master Teacher I
Ilocos Norte Agricultural College
Physical Education- Grade 10
Share-A-Resource-Program
Quarter 3– Module 1: Street and Hip-hop Dances for Fitness
First Edition, 2020

Republic Act 8293, section 176 states that: No copyright shall subsist in
any work of the Government of the Philippines. However, prior approval of the
government agency or office wherein the work is created shall be necessary for
exploration of such work for profit. Such agency office may, among other things,
impose as a condition the payment of royalties.
Borrowed materials (i.e. songs, stories, poems, pictures, photos, brand
names, trademarks, etc.) included in this book are owned by their respective
copyright holders. Every effort has been exerted to locale and seek permission to
use these materials from their respective copyright owners. The publisher and
authors do not represent nor claim ownership over them.

Published by the Department of Education

Secretary: Leonor Magtolis Briones
Undersecretary: Diosdado M. San Antonio

Development Team of the Module

Writer: Lena M. Go
Editors/Reviewers: Edwin C. Padasdao Lena M. Go
Efren Jonicel D. Domingo Roland L. Corpuz
Illustrator: Lucky Frank M. Nicolas
Management Team: Joann A. Corpuz
Joye D. Madalipay
Santiago L. Baoec
Jenetrix T. Tumaneng
Gene A. Reginaldo

Division Design & Layout Artist: Jannibal A. Lojero

Printed in the Philippines by ______________________________

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: ilocos.norte@deped.gov.ph
 10
Physical
Education
Quarter 3 – Module 1:
Street and Hip-hop Dances for
Fitness

i
Introductory Message
This Contextualized Learning Module (CLM) is prepared so that you,
our dear learners, can continue your studies and learn while at home.
Activities, questions, directions, exercises, and discussions are carefully
stated for you to understand each lesson with ease.
This CLM is composed of different parts. Each part shall guide you
step-by-step as you discover and understand the lesson prepared for you.
Pre-test is provided to measure your prior knowledge on the lesson.
This will show you if you need to proceed in completing this module or if you
need to ask your facilitator or your teacher’s assistance for better
understanding of the lesson. At the end of this module, you need to answer
the post-test to self-check your learning. Answer keys are provided for all
activities and tests. We trust that you will be honest in using them.
In addition to the material in the main text, Notes to the Teacher is
also provided to our facilitators and parents for strategies and reminders on
how they can best help you in your home-based learning.
Please use this module with care. Do not put unnecessary marks on
any part of this CLM. Use a separate sheet of paper in answering the
exercises and tests. Likewise, read the instructions carefully before
performing each task.
If you have any question in using this CLM or any difficulty in
answering the tasks in this module, do not hesitate to consult your teacher
or facilitator.
Thank you.

What I Need to Know

This module was specifically developed and designed with you in mind. It is
here to help you master the concepts, theories and applications for Physical
Activity, Exercise and Eating Habits, to help you assess your level of
participation and readiness for more moderately vigorous physical activity
like street and hip-hop dances and to provide you fun and meaningful
learning experience, with your own time and pace.

The module is divided into three lessons, namely:

 Lesson 1 – Getting Ready to Dance
 Lesson 2 – Street and Hip-hop Dance

ii
  Lesson 3 – Let’s Dance Hip-hop

After going through this module, you are expected to:

 assess physical activity, exercise and eating habits;
PE10PF-IIIah-39
 engage in moderate to vigorous physical activities for at least
60 minutes a day in and out of school; PE10PF-IIIch-45
 express a sense of purpose and belongingness by participating
in physical activity-related community services and programs;
PE10PF-IIIch-48

What I know

WORD HUNT
Directions: Look for words which are associated with Street and Hip-hop
dance. It can be upward, downward, vertical and horizontal. Identify the
words that are familiar and unfamiliar to you. Refer to the table below. Write
your answer in a sheet of paper.

B K T O P R O C K M K B E
R R O T U T T I N G J R T

iii
 E U O D J I N G B I U E Y
A M T N T G R T H T W A S
S P G Q X N Q W L I A K H
E I N W G I P U O F A I U
Z N I Z T P C C D F C N F
E G P X T P G C T A K G F
E H P F O A F R R R I X L
R R O H B R H E A G N Z I
F V P L P Y J W G N G V N
B I X C L O C K I N G W G
H S T R E E T D A N C E P

FAMILIAR WORDS UNFAMILIAR WORDS

1. 1.
2. 2.
3. 3.
4. 4.
5. 5.

Lesson
Getting Ready to dance!
1
Good day, dear students! How do you
feel? Are you excited? Have you ever
experienced street and hip-hop
dancing?
Welcome to a new journey, the world
of dance! Let’s get started.

iv
 What’s In

A. Directions: With your honest evaluation, put a check (√) mark on the
column to determine the frequency of your engagement with the following
activities. Do this in a separate sheet of paper.

MINIMAL OFTEN REGULAR HABITUAL NEVER

ACTIVITIES (a few (2-3 (3-5 times (Daily for
times a times a a week at at least 30-
month) week at least 30-45 45
least 30- minutes) minutes or
45 longer)
minutes
or
longer)
1. Working
Reading,
encoding/typing
Walking up hills
or stairs
Preparing food
2.TV and
Seated Hobbies
Sitting, lying,
listening to
music
3.Household
Chores
Mopping and
scrubbing the
floor
Carrying heavy
objects
4.Gardening
Watering,
cutting &
planting

v
 Chopping
firewood
5. Stretching
Sitting and
standing
stretches
Yoga
6.Exercise and
sports
Squats
Sit-ups/push-us
Lifting weights
7.Strength
Training
Jogging/brisk
walking
Playing
basketball,
tennis
Swimming
8.Social Group
Activities
Ballroom
dancing
Zumba/Aerobics
Bowling

Refer to the table below to know what your answers mean.

If your answers to No. 1 – 2 are more on Regular and Habitual, then you
have a sedentary lifestyle which contributes to weight gain and eventually
obesity. It can decrease the sense of over-all well-being and can increase
the risk of developing certain health problems and diseases like heart
disease and type 2 diabetes.

If your answers to No. 4 -8 are combinations of often, regular and

habitual, well congratulations, you are doing good and physically active.
Light, moderate to vigorous activities improve physical fitness in the form
of increased heart health, muscular strength, endurance, flexibility and a
greater improvement in over-all health, quality of life and reduction of
chronic disease risk. Contrary, if your answers are more of Minimal and
never, you better change your lifestyle to achieve a better life.

vi
What’s New
 Read and examine the Filipino Pyramid activity guide below. Compare
the result of your PAA or Physical Activity Assessment by providing answers
to the guide questions. Answers will be based on the result of your PAA.
Write it on a separate sheet of paper.
THE FILIPINO PYRAMID ACTIVITY GUIDE

GUIDE QUESTIONS
1. What does the result of your PAA reveal to you?
2. Are you satisfied and contented about the result?
3. Do you think, you can now perform moderate to vigorous dancing?
4. Based on the Filipino Pyramid Activity Guide, do you consider
yourself as an active or inactive person? Why?
5. If you were to choose from the activities in the Filipino Pyramid
Activity Guide aside from dancing, what will it be? Why?

What is It

vii
 The Filipino Pyramid Activity Guide is divided into four levels.

The base of the pyramid includes activities that are easy, convenient and
accessible to everyone. These activities as part of our daily routines, when
performed habitually or daily for a minimum of 30 minutes, even 10 minutes
at a time will provide metabolic efficiency by increasing total energy
expenditure. So, if you are diabetic or obese, with poor sugar control and
have never engaged in any form of exercise before, activities like walking,
climbing the stairs, and doing household chores may be a good start.

In the second level, it is important to note that for beginners, the amount
of cumulative activity time is more important than the specific type and
manner of activity. Aerobic exercises like jogging, brisk walking, swimming,
aerobic dancing, and recreational activities like ballroom dancing,
badminton, and tennis burn more calories per minute per body weight and
are advised for those who want to lose more weight. To get the most benefit
from the activity, it has to be done 3-5 times a week for at least 30-45
minutes. These activities will also improve your cardiovascular endurance.

Leisure activities like bowling and playing golf burn approximately 0.04-
0.09 kcal/min/kg BW. Though these activities are enjoyable and are
associated with energy expenditure, they are not recommended as part of
our daily activities. This is because cardiovascular benefit is achieved only if
we can sustain our heart rates at 60-75% of our target heart rate.

Strengthening and flexibility exercises, on the other hand, are intended

to improve bone and muscle strength and improve resilience of our
connective tissue. Although you may do it every day, performing it 2-3 times
per week may be enough to provide you with its maximum benefits.

Activities that burn the least calories should be avoided. The top of the
pyramid refers to activities that are frequently performed by most children
and adults who are overweight. These activities are believed to be
responsible for the progressive rise in obesity and diabetes in the country.

Regular activity is no doubt beneficial to everyone. No one is too old to

enjoy the benefits of regular physical activity.

To maintain health, one would need to burn 700-1000 kcal per week.
For a 60 kg female walking briskly for 30 minutes (150 kcal) 5 days a week
will burn 900 kcal.

To lose weight, one has to burn 2000-3000 kcal per week. A 75-kg male
walking briskly for 45 minutes (338 kcal) 6 days a week will burn 2,028 kcal
and is expected to lose 0.5 pound a week if he keeps his food intake within
the recommended range.

The FILIPINO PYRAMID ACTIVITY GUIDE is intended to be a guide

that should help everyone select activity that best fits his lifestyle and health
needs. Just 30 minutes of the different activities over the course of a day is
healthy and rewarding!

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 Aside from physical activities, food choices and eating habits are very
important factors in managing your weight. If you are not eating the right
amount of food needed by your body, you will not be able to perform these
physical activities. Hence, it is important for you to know your nutritional
needs as a teenager. Study the Figure below.

Can you honestly tell that you meet the nutritional needs needed by
your body?

Vegetables and fruits are good source of vitamins and minerals,

including folate, vitamin C and potassium that helps slow aging, control
weight and can even make you look healthier. It can also reduce risk of
chronic diseases.

The amino acids found in lean red meat, chicken, pork and fish are
the building blocks for essential parts of our bodies including the heart,
skin, lungs and eyes. Meat, fish and poultry are excellent sources of protein
and minerals such as iron and zinc. On the other hand, grains, breads and
cereals provide carbohydrate, the bodies preferred form of fuel for your
muscles, energy for your daily activities and for growing bodies.

ix
 Dairy foods like cheese, milk, yoghurt provide over 10 essential nutrients
with a wide range of benefits. They contain calcium, phosphorus, protein
and some B vitamins. Calcium is vital to build bone in the young and to
protect bones as we old.

And aside from these, water is very important too. We need water to
transport the nutrients we eat to other parts of the body and also flush away
any waste products we no longer require. It is also needed to cool the body
through sweating. Drinking 6 to 8 glasses a day is recommended.

What’s More

Activity: REFLECT AND REPLACE!

When it comes to eating, you have a good and bad eating habits.
Improving your eating habits will require a thoughtful approach in which
you need to reflect and replace. Reflect on all of your specific eating habits,
both bad and good and replace your unhealthy eating habits with healthier
ones. Accomplish the table below by providing your honest answers. List
down your eating habits in the 1st column both good and bad then in the 2nd

x
column, identify whether it is good or bad habit. Change the bad ones by
writing your plans in the 3rd column on how to replace it to a good one. Do
this in your activity notebook.

REFLECT GOOD OR BAD REPLACE

(List down your eating (It’s not too late to change
habits both good and your unhealthy habits
bad) with healthier ones.
Example: BAD I have to eat slowly. Make
Eating too fast when a commitment not to eat
alone. alone. But if ever I cannot
avoid the situation of
being alone, I have to put
my fork down in between
bites.

Lesson

2 Street Dance

Hello there! Are you

ready to dance? Let’s
keep moving!

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 What’s In

Directions: Draw a (heart) if you agree to the statement and (star)

if you disagree. Write your answer in your activity notebook.

1. The Filipino Pyramid Activity Guide is intended to help everyone

select activity that best fits his lifestyle and health needs.
2. The top of the pyramid refers to daily routine activities.
3. You need to burn 700-1000 kcal per week to maintain health.
4. Drinking soft drinks is highly recommended.
5. Eat fatty foods more than fruits and vegetables.
6. Strengthening and flexibility exercises are intended to improve
bone and muscle strength.
7. If you want to lose weight, you have to burn 2000-3000 kcal per
week.
8. Engaging in physical activities and choosing the right food can
maintain weight and improve health.
9. Eat a variety of different foods each day.
10.Inactive individuals are prone to chronic diseases and diabetes.

What’s New

A. Direction: Complete the map below by writing words that you know
about the term.

STREET DANCE

Definition Origin Types

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 What is It

A. Background of Street Dance

Formally, Street dance is described as vernacular dance. It originated
in New York in the 1970’s and evolved on the streets of Manhattan and the
Bronx. It was developed as an improvised, social dance form, reacting
against traditional, high-art dance styles.

Street dance is a dance style evolved outside of dance studios in any

available open space, such as streets, dance parties, block parties, parks,
school yards, raves, and nightclubs. Popular with African-Americans and
Puerto-Ricans, it was used as an expression of resistance and cultural
identity outside of the mainstream.
The energetic nature of street dance makes it popular with young
people on a variety of levels, both as an art form, a competitive activity or for
physical exercise.

B. Types of Street Dance

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

Funk Dance
It’s a diva dance style. It takes
elements from Hip Hop, Jazz, and
Waacking. You get to be your own
music industry star and forget
everything else. This genre of dance
gives you the chance to release
sassiness and dance fiercely.

It is undeniably a powerful way of self-

expression.

House or Club Dance

A social dance primarily danced to
house music that originated in the late
70’s and early 80’2 from underground
clubs of Chicago and New York. The
style was influence by several types of
movement like Tap, African Dance,
Latin dance, and martial arts.
Freedom, improvisation, and feeling
the music are its characteristics.
Moreover, the dance was not based on
counts and structure, but on passion,
and desperation for the movement.

Rave Dance
A large dance party featuring
performances by DJs and occasionally
live performers playing electronic
music, particularly electronic dance
music (EDM).

C. Tips in Dancing
1. Select music or song with high energy, dance-ability and with a touch
of rap/hip-hop.
2. Wear appropriate shoes. This will make you at ease to move and
prevent the occurrence of injury.

xiv
 3. Relax and be happy before you will proceed to the dance floor. This
will help you move freely without restraints.
4. Keep Practicing. As the saying goes, practice makes perfect. You have
to master the steps because this will give you confidence as well.
5. Watch dace tutorials or videos from the internet or television. This will
help you learn new dance steps or styles that you can perform.
6. Enjoy and have some fun!

D. Precautionary Measures when dancing

1. Always start with warm up exercise and finish with a cool down.
2. Wear comfortable and appropriate attire and footwear.
3. Find spacious, smooth and dry area to dance to avoid accident.
4. Follow the proper technique. Do not force yourself to do the activity or
steps if it is too difficult for you in order to prevent injury.
5. Be ready with your first aid kit.
6. Drink water to keep you hydrated.

E. Health Benefits of Dancing

Dancing as a recreational activity can be a way to stay fit for

people of all ages, shapes and sizes. It has a wide range of physical and
mental benefits including:

 improved condition of your heart and lungs

 increased muscular strength, endurance and motor fitness
 increased aerobic fitness
 improved muscle tone and strength
 weight management
 stronger bones and reduced risk of osteoporosis
 improved balance and spatial awareness
 increased physical confidence
 improved mental functioning
 better coordination, agility and flexibility
 improved general and psychological wellbeing
 greater self-confidence and self-esteem
 better social skills.

Source:https://www.betterhealth.vic.gov.au/health/healthyliving/
dance-health-benefits

What’s More

ACTIVITY

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GROOVY TIME!: Execute the movements to the beat of a music of your
choice Be sure to complete the table below after the activity, your heart rate
before and after and your RPE (Rated Perceived exertion to determine the
intensity of the activity.
Rated Perceived Exertion is a guide used to measure the intensity of your
exercise. The scale runs for 0-10.
10 MAX EFFORT ACTIVITY (Feels almost impossible to keep going.)
9 VERY HARD ACTIVITY (Very difficult to maintain exercise intensity)
7-8 VIGOROUS ACTIVITY (Borderline uncomfortable. Short of breath.
4-6 MODERATE ACTIVITY (Breathing heavily, can hold short
conversation.)
2-3 LIGHT ACTIVITY (Feels like you can maintain exercise for hours.
Easy to breath.)
1 VERY LIGHT ACTIVITY (Hardly any exertion, but more than
sleeping, watching tv, etc.)

Bounce Right and left alternately 32 counts

Step right, closed-step left. Step, left, closed-step right 32 counts
alternately. Clap as you closed your feet.
Step touch right, close right. Step touch left, close left. 32 counts
Do it alternately. (You can do this forward then
sideward.
Jump as you raise your arms, (come on gestures) 32 counts
Kick Right leg and left alternately. 32 counts
Do butt kicks 32 counts
Squats 32 counts
Jumping jacks 32 counts

Complete this table. You will be using this in every activity that you will do
for the next lessons.
Activity Heart Rate
1. Groovy Time Before: _____ After: ________ RPE: ________
2.
3.

Lesson

3 Let’s Dance Hip-hop

xvi
 Good day! Are you
ready for the next
activity? It’s hip-hop
time. Let’s get started

What’s New

Activity: Tell Something!

Directions: Given below are different words/terms which are related to hip-
hop. Write in your paper any idea that you know which are related to them.

1. Afrikaa Bambaataa
2. Breaking
3. Boogaloo
4. Popping
5. Locking

What is It

The word 'hip' was a part of the African American Vernacular English
language since 1904. It meant ‘current’. It was a derivative of the word ‘hep’.

It was Afrika Bambaataa, the leader of South Bronx community who

used the term ‘hip-hop’ for the first time. In the 1970s, the hip-hop music
came up. It was based on turntablism, the art of manipulating sounds to

xvii
create music and the simultaneous looping of the break, an upbeat drum.
Later this technique was combined with the rapping of MCs.

Hip-hop dance is a style primarily performed to hip-hop music which

is performed on the streets. The period between 1985 to 1993 was believed
to be the golden age of hip-hop. Some of the different forms of hip-hop dance
include Harlem shake, snap dance, gangsta walking.

The four historic elements of Hip-Hop are MCing, also known as

rapping, DJing, Graffiti, an art that has derived inspiration from the urban
culture and break dancing, which is also called b-boying or breaking.

Some of the hip-hop dance styles are B-boying, locking, popping, and
boogaloo.

Breaking or B-Boying
This is the very first style of hip-hop which is characterized by
acrobatic power moves, upright moves and footwork. Breakdancing had no
real structure, its users doing improvisational moves while on their feet and
freeze.
Some example of top rocks are:

Locking
It involves fast movements, sharp pauses, and exaggerated gestures
which then “lock” into different positions for a short period of time. It was
developed by Don Campbell, a California native.

Popping
Popping is done when the dancer jerks his or her body in a manner
that resembles having muscle contractions. These are called “pops”. The
Electric Boogaloos first performed it but the creation of the dance form is
credited to California native Sam Solomon.

Boogaloo
It is very similar to popping, the only difference is that most of the
movements are based on the hips and legs. The dancers move as if they have
no bones and create movements sometimes referred to as “snakin’” or “old
man.”

What’s More

Here are some of the basic steps of the different styles of hip-hop.
Execute it one by one.

A. Breaking Step Top Rock

1. Basic Side Step

Stand feet apart, touch xviii

right foot forward then step
right to your side and step
touch with your left foot.
 2. Low Back step
Kick right
leg forward,
step right,
step left foot
in rear, left
hand
touching
the floor.
Repeat to

B. Boogaloo Steps
1. Single leg roll
The movements of the
leg can be inward or
outward. Just roll your
right leg repeat it to your
left.
The movement of your
hip should go with the
legs.

2. Double leg roll

Just like the single

leg roll movements,
the only difference
is that you have to
use both legs at the
same time.

3. Boogaloo walk out

xix
 Starting Position: Feet
Together
Twist left foot slightly
sideward with your
body, touch step right
foot, step right
backward then twist
body and right foot
slightly sideward. Step
touch your left foot,
move left backward
right, twist body facing
right, then close feet
together.
Movements of the arm
may vary. Experiment
it for more dramatic
effect.

C. Locking Steps
1. Muscle man 2. Lock

Move both arms upward Bend trunk slightly

as you bring out your forward, arms in 2nd
chest. position then freeze.
3.Scooby doo

xx
 Do muscle man, Bend knees as you move your heels
together, kick right leg then step your right, step your
left.

Activity 2
Perform the combinations below.
1. Execute basic side steps, 8 counts then proceed with boogaloo steps,
8 counts. Repeat all for 16 counts
2. Do Scooby doo for 4 counts then double leg roll for 4 counts. Proceed
with low back step for 8 counts. Repeat all for 16 counts.

After doing the activity, what did you feel. Did you enjoy it? Would you
consider hip-hop dancing as one of your physical activity?
Don’t forget to record your heart rate and RPE on the chart table that
was given to you.

Congratulations for having gone this far but

you are not yet done. Module 2 is waiting for
you at hand. Good luck for your next journey!

xxi
 Answer Lesson
What I know Key 2
(Answers can be in any What’s In
order)
1. Heart
Top rock, Freezes, 2. Star
Bronx, Krumping, Street 3. Heart
4. Star
Dance, Hiphop Culture,
5. Start
Tutting, Djing, Rapping, 6. Heart
Locking, Graffiti,
7. Star
8. Heart
Waacking, 9. Heart
Breaking,Shuffling 10. Heart

References
xxii
DepEd Learner’s Module: Physical Education and Health 10
Bedinghaus, Treva, “Five basic elements of Hip-hop”, May 5, 2019.
https://www.liveabout.com/elements-of-hip-hop-1007133
https://www.youtube.com/watch?v=n_tdMZMamoE
https://www.macmillan dictionary.com /us/buzzword/entries/street-
dance.html#:~:text=Background%20to%20street%20dance,%2C%20high
%2Dart%20dance%20styles
https://www.centralhome.com/hip-hop-history.htm
https://www.youtube.com/watch?v=XOd3phlC2a0&fbclid=IwAR268SF-
s2UZTnl1gWSc84V30xGpcyqBou-hdF0CuVAdy5IhfH9Ht4KMV5E
https://www.youtube.com/watch?
v=zMhTaatkbLc&fbclid=IwAR2cGNkuA03ZF_S4Au8Q_u9gQG_sqFA-
CMsvcCYc3DKyjHLoUSYBMdFQOqI

For inquiries and feedback, please write or call:

Schools Division of Ilocos Norte – Curriculum Implementation Division

Learning Resource Management Section (SDOIN-CID LRMS)

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 : sdoin.lrmds@deped.gov.ph
Feedback link: : https://bit.ly/sdoin-clm-feedbacksystem

xxiii