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-32385-450850Government PropertyNOT FOR SALE00Government PropertyNOT FOR SALE963930-314960Senior High School 00Senior High School NOT8195167130Health Optimizing Physical Education 3 1st Semester - Module 1112014024257000DANCE 2708910794464100 Department of Education ● Republic of the PhilippineHealth Optimizing Physical Education - Grade 12Alternative Delivery Mode1st Semester - Module 1: Dance First Edition, 2020Republic 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 exploitation of such work for profit. Such agency or office may, among other things, impose as a condition the payment of royalty.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 locate 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 – Division of Cagayan de Oro Schools Division Superintendent: Dr. Cherry Mae L. Limbaco, CESO V Development Team of the ModuleAuthor/s: Sunshine R. Villegas Reviewers: Illustrator and Layout Artist: Management TeamChairperson:Dr. Arturo B. Bayocot, CESO IIIRegional Director Co-Chairpersons:Dr. Victor G. De Gracia Jr. CESO VAsst. Regional Director Cherry Mae L. Limbaco, PhD, CESO VSchools Division Superintendent Alicia E. Anghay, PhD, CESE Assistant Schools Division Superintendent Mala Epra B. Magnaong, Chief ES, CLMD MembersNeil A. Improgo, EPS-LRMS Bienvenido U. Tagolimot, Jr., EPS-ADM Lorebina C. Carrasco, OIC-CID Chief Ray O. Maghuyop, EPS-Math Joel D. Potane, LRMS Manager Lanie O. Signo, Librarian II Gemma Pajayon, PDO IIPrinted in the Philippines by Department of Education – Division of Cagayan de Oro City Office Address:Fr. William F. Masterson Ave Upper Balulang Cagayan de Oro Telefax:(08822)855-0048E-mail Address:cagayandeoro.city@.ph3114990-114196Senior High School 00Senior High School Senior High SchoolHealth Optimizing Physical Education 31st Semester - Module 1DANCE-294971340460This instructional material was collaboratively developed and reviewed by educators from public and private schools, colleges, and or/universities. We encourage teachers and other education stakeholders to email their feedback, comments, and recommendations to the Department of Education at depeddivofcdo@ We value your feedback and recommendations.Department of Education ● Republic of the PhilippinesThis page is intentionally blankTable of ContentsWhat This Module is AboutiWhat I Need to KnowiiHow to Learn from this ModuleiiIcons of this ModuleiiiWhat I Know 1Lesson 1:Optimize Energy System Through Dance3What I Know3What I Need to Know4What’s New: Food Fuels4What’s More: Aerobic vs. Anaerobic5What Is It: Muscle Relaxation6What I Can Do: Reflection7Lesson 2:Managing Stress Through Dance7What’s In: Exercise7What I Need to Know7What’s New: Dance as Stress Reliever 8What Is It: Introduction to Dance 8What I Know: Dance Genre 9What’s More: Physical Fitness Test 10What Can I Do: PAR-Q and You14What I Have Learned 15Lesson 3:Sets FITT Goals16What’s In: FITT16What’s More: Principles of FITT17What’s Can I Do: Let’s FITT and Dance 18What I Have Learned 19Lesson 4:Barriers to Physical Fitness Activity20What’s In: 20What’s New: Self-Assessment21What Is It: Reflection 22What’s More: Overcoming the Barriers 23What’s Can I Do: Poster Making 24SummaryAssessment: (Post-Test)……………………………………………………………….25Key to Answers26References27This page is intentionally blankWhat This Module is AboutWelcome to the world of dance! In this module, let us fight the present crisis of the pandemic COVID19 with the groove of our body with music. Dance can be in group, with a partner, or with this present “new normal” dancing solo is wiser. People from different places enjoy dancing such as in schools, social venues, community halls, our own home and even in social media through vlogs and tiktok. Dancing has become popular way to be active and a healthy exercise program. Dance was originally a form of social gathering and evolved into a competitive event as time evolves. Dancing is a good recreational activity cause no matter whether it is cold or raining, dancing can be done indoors. With the present situation of pandemic COVID 19, moving your body with the rhythm of the music is not a hindrance to stay fit and active.There many forms of dances, from traditional dance, folk dance, modern contemporary dance, ballroom dance, cheer dance, hip hop and street dance. So be ready to groove your moves exploring the different genre of the “world of dance”.The following are the lessons contained in this module:Optimizing energy through dance Managing stress Setting FITT PrincipleBarriers to physical activityIn this module, you are expected to use variety of dances to achieve the following learning competencies:Explain how to optimize the energy systems for safe and improved performance(PE12FH-Ib-c-2)Explains the role of physical activity assessments in managing one’s stress(PEH12FH-If-5) Sets FITT goals based on training principles to achieve and/or maintain HRF(PEH12FH-Ii-j-7)Self-assess health-related fitness (HRF), status, barriers to physical activity assessment participation(PEH12FH-Ig-i-6)How to Learn from this ModuleTo achieve the objectives cited above, you are to do the following:Take your time reading the lessons carefully.Follow the directions and/or instructions in the activities and exercises diligently.Answer all the given tests and exercises.Icons of this ModuleWhat I Need toThis part contains learning objectives thatKnoware set for you to learn as you go along the623570-66294000module.What I knowThis is an assessment as to your level ofknowledge to the subject matter at hand,meant specifically to gauge prior relatedknowledgeWhat’s InThis part connects previous lesson with thatof the current one.What’s NewAn introduction of the new lesson throughvarious activities, before it will be presentedto youWhat is ItThese are discussions of the activities as away to deepen your discovery and under-standing of the concept.What’s MoreThese are follow-up activities that are in-tended for you to practice further in order tomaster the competencies.What I HaveActivities designed to process what youLearnedhave learned from the lessonWhat I can doThese are tasks that are designed to show-case your skills and knowledge gained, andapplied into real-life concerns and situations.IIThis page is intentionally blank017500Pre-AssessmentDirection: Circle the letter of the best answer to the following questions.What energy movement lasting about 5 to 15 minutes and does not require energy?ATPB. GlycolyticC. OxidativeD. AerobicWhat energy system that breaks down carbohydrates using 1 to 2 minutes of energy?AdenosineB. GlycolyticC. OxidativeD. AerobicWhat energy system that requires carbohydrates, fats and protein where energy is used in a longer period of time?AdenosineB. GlycolyticC. OxidativeD. AerobicThe following are nutrients needed by the body to produce energy, except:CarbohydratesB. FatsC. ProteinD. Vitamin CRuxyll constantly performs aerobic exercises because he knows the benefits of it. Which of the following is the least beneficial factor of aerobic exercise?It builds musclesC. Reduce the risk of strokeStrengthens the heartD. Controls blood the blood pressureClarabelle is planning to manage her exercise routine. For her to stick on her exercise routine, which of the following is the best thing that she should do?Set SMART goalsC. MeditateWalk before you runD. Observe othersDancing offers creative outlet for people to express their personalities in a safe environment. The statement means:It improves the condition of the heart C. It improves aerobic fitnessGreater self-confidence and self-esteem D. Weight managementReane performed a solo dance during the recital. The following steps were observed: bilao, hayon-hayon, dos-a-dos and Jaleo, what is the dance genre?Ballroom DanceB. Folk DanceC. Hip-hop DanceD. Modern DanceHiroshi attended a battle during their school foundation day. He performed some b-boying, breaking, and down rock moves. What type of dance competion he is joining?Ballroom DanceB. Folk DanceC. Hip-hop DanceD. Modern Dance1Liam and Denise are the loveliest couple I love to see performing the Cha cha cha, Rumba and Jive. They won as the best couple for the Latin Discipline. What type of genre these dances belong?Ballroom DanceB. Folk DanceC. Hip-hop DanceD. Modern DanceWhich of the following dance genre often considered to have emerged as a rejection of or rebellion against classical ballet?Ballroom DanceB. Folk DanceC. Hip-hop DanceD. Modern DanceWhich component of physical fitness refers to the physical attributes such as the cardio-respiratory, muscular strength, and flexibility?FitnessB. Health-related C. Skills-relatedD. Talent-relatedThe hexagonal test is performed by jumping to specific direction inside the hexagon in two revolutions in the shortest period of time. Which component is being assessed?AgilityB. BalanceC. CoordinationD. SpeedWhich of the following FITT principle refers to the amount of energy the exercise requires?FrequencyB. IntensityC. TimeD. TypeSunshine gain her weights and eventually turned obese over the years. Her reason is, “it’s easier for me to find excuses not to exercise than to go out to do something”. This barrier in participating physical activities refers to:Lack of timeC. Lack of will powerLack of energyD. Lack of skill280387104823200Lesson4136390-698500Optimize Energy Through Dance 1 Direction: Identify the words or terminology of the following statements from topic Optimizing Energy using the word cloud.3158779-458001128925753____________________ 1. The ability to do work.____________________ 2. The unit use to measure energy. Also known as Calories.____________________ 3. An energy movement lasting about 5 to 15 seconds and does not require energy____________________ 4. An energy system that breakdowns carbohydrates using 1 to 2 minutes of energy____________________ 5. An energy system that requires carbohydrates, fats and protein where energy is used in longer period of time____________________ 6. The term for energy system that does not require oxygen____________________ 7. The term for energy that requires oxygen____________________ 8. In the glycolytic system, carbohydrates are breakdown into…____________________ 9. In the glycolytic system, glucose is breakdown into…____________________10. In the glycolytic system, the ATP is then known as…____________________11. This energy system is also known as “Kerbs Cycle” – electron transport chain ATP Define the following abbreviations:12. ATP - _________________________________13. PCr - __________________________________Give the two classification of energy system14._________________________15. _________________________0____________________ 1. The ability to do work.____________________ 2. The unit use to measure energy. Also known as Calories.____________________ 3. An energy movement lasting about 5 to 15 seconds and does not require energy____________________ 4. An energy system that breakdowns carbohydrates using 1 to 2 minutes of energy____________________ 5. An energy system that requires carbohydrates, fats and protein where energy is used in longer period of time____________________ 6. The term for energy system that does not require oxygen____________________ 7. The term for energy that requires oxygen____________________ 8. In the glycolytic system, carbohydrates are breakdown into…____________________ 9. In the glycolytic system, glucose is breakdown into…____________________10. In the glycolytic system, the ATP is then known as…____________________11. This energy system is also known as “Kerbs Cycle” – electron transport chain ATP Define the following abbreviations:12. ATP - _________________________________13. PCr - __________________________________Give the two classification of energy system14._________________________15. _________________________3Explain how to optimize the energy systems for safe and improved performanceExplains the role of physical activity assessments in managing one’s stress Sets FITT goals based on training principles to achieve and/or maintain HRFSelf-assess health-related fitness (HRF), status, barriers to physical activity assessment participationFood Fuels for EnergyCarbohydrates (CHO) – preferred source of fuel during exercise (glycogen)Fat – concentrated fuel used during rest and prolonged sub0maximal exerciseProtein – used for growth and repair (negligible use during exercise)Energy is the ability or capacity to do work and is measured in calories or joules. There are three energy systems:ATP or Adenosine Triphosphate – an organic compound that provides energy to drive many processes in living cells such as muscle contraction, nerve impulse propagation.Glycolytic System – the breakdown (lysis) of glucose and consists of a series of chemical reactions that are controlled by enzymesOxidative System – also known as Krebs Cycle and the citric acid cycle. In this system, carbohydrates and fats are the primary energy sources converted into ATP and this process takes place in the mitochondria of the cell.If we have enough oxygen present in the blood, then pyruvate, the end product of glycolysis, is shuttled to the mitochondria and we enter the oxidative energy system.527538151618Training long, slow distance can help us build an aerobic base and help strengthen this oxidative system by increasing your VO2 max, which is our ability to utilize the oxygen we take in.00Training long, slow distance can help us build an aerobic base and help strengthen this oxidative system by increasing your VO2 max, which is our ability to utilize the oxygen we take in.4Aerobic vs AnaerobicAerobic exercise is any type of cardiovascular conditioning or “cardio”. During the cardiovascular conditioning, your breathing and heart rate increase for a sustained period of time. Oxygen is your main energy source during aerobic workouts, therefore Oxidative System energy is used.Benefits of Aerobic Exercises:Reduce risk of heart attackReduce risk of type 2 diabetesRecue risk of strokeHelp lose weight and keep it offHelp lower and control blood pressureIncrease stamina and reduce fatigue during exerciseActivates immune systems, making you less likely to get colds or fluStrengthens the heartBoosts moodHelp you live longer than those who doesn’t exerciseAnaerobic exercises involve quick burst of energy and are performed at maximum effort for a short time. The energy system used are the ATP and Glycolytic System.Benefits of Anaerobic Exercises:Build muscles Lose weightMaintain muscle mass as you ageStrengthens bonesBurns fatIncrease stamina for daily activities like hiking, dancing or playingNote to Teachers: Read the following instructions to the learners as part of the psychosocial activity at the same time a sample activity for anaerobic activity. Prepare a solemn music background for this activity.5Credits to: 3 things you have realized about optimizing energy?__________________________________________________________________________________________________________________________________________________________________________________________What are the 2 things you want to clarify in this topic?____________________________________________________________________________________________________________________________Express 1 “shout out” to encourage others optimize their energy for a better health.____________________________________________________________________________________________________________________________Lesson39719251905000Managing Stress Through Dance 2Exercise increases your overall health and your sense of well-being, which puts more pep in your step every day. Exercise has some direct stress-busting benefits.It pumps your endorphinsIt’s meditation in motionIt improves your moodHow to make your exercise successful:Consult with your doctorWalk before you runDo what you loveSchedule your work outSteps for sticking exercise routineSet SMART goalsFind a friendChange up your routineExercise in increments7DANCE as Stress RelieverPeople from different places enjoy dancing such as in schools, social venues, community halls, our own home and even in social media through vlogs and tiktok. Dancing has become popular way to be active and a healthy exercise program. Here are some reasons why dancing is a popular stress reliever:When the body feels good, the mind does too! The scientific reason for why dance has the ability to act a stress reliever stems from the idea that when the body feels good, the mind does, too. Any type of physical activity releases neurotransmitters and endorphins which serve to alleviate stress. Endorphins are body’s natural pain killer to reduce stress and improve the mind’s perception of the world. It cause the body to feel calm and optimistic. It also aids in improving the quality of sleep, so that a few sleepless nights due to stress can be avoided after dancing!Dance offers a creative outlet for people to express their personalities in a safe environment. Dancing offers an outlet for people to express who they are – through music, movements or even costumes! Dancing helps you connect to whom who you really are. Dancing improves your physical health. From weight loss, to increased flexibility, stronger bones and building muscle tone, dancing is a total body workout.List down at least five (5) Physical and Mental Benefits of Dancing:__________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ to DanceThe fundamental principle that dance is an art form or activity that utilizes the body and the range of movement of which the body is capable. Unlike the movements performed in everyday living, dance movements are not directly related to work, travel, or survival. Dance may, of course, be made up of movements associated with these activities, as in the work dances common to many?cultures, and it may even accompany such activities. 8But even in the most practical dances, movements that make up the dance are not reducible to those of straightforward labor; rather, they involve some extra qualities such as self-expression,?aesthetic?pleasure, and entertainment.One of the most basic motives of dance is the expression and communication of?emotion. People—and even certain higher animals—often dance as a way of releasing powerful feelings, such as sudden accesses of high spirits, joy, impatience, or anger. These motive forces can be seen not only in the spontaneous skipping, stamping, and jumping movements often performed in moments of intense emotion, but also in the more formalized movements of “set” dances, such as tribal war dances or festive folk dances.?Dance Genre:Folk Dance - a?dance?developed by people that reflect the life of the people of a certain country or region. (Wikipedia)Modern Dance - a broad genre of western?concert or theatrical dance, primarily arising out of Germany and the United States in the late 19th and early 20th centuries. It is often considered to have emerged as a rejection of or rebellion against,?classical ballet. (Wikipedia)Ballroom Dance – a set of partner dance enjoyed socially and competitively around the world. With the emergence of dance competition, it is now known as Dancesports. (Wikipedia)Hip-hop Dance – also known as street dance styles primarily to hip-hop music or that have evolved as part of hip-hop culture. (Wikipedia) to identify the dance genre of the following terminologies. Write Folk, Modern, Ballroom or Hip-hop_______________1. Abduction_______________2. Abracete_______________3. B-boy_______________4. Battle_______________5. Bilao_______________6. Breaking_______________7. Cuban Breaks_______________8. Cypher_______________9. Distal_______________10. Dos-a-Dos_______________11. Down rock_______________12. Flexion_______________13. Hayon-hayon_______________14. Jaleo_______________15. Latin Discipline_______________16. Plantar_______________17. Proximal_______________18. Spot Turn_______________19. Standard Discipline_______________20. Whisk9Before exploring our body with dance activities, we must assess our body if we are healthy enough to face different genre of dance as we optimize our energies. Based on the DepEd Order No. 34, s. 2019 signed December 9, 2019 also known as Revised Physical Fitness Test Manual, the following are objectives of the following activity:To determine the level of fitness of students;To identify strength and weaknesses for development and improvement;To provide baseline data for selection of physical activities for enhancement of health and skill performance;To gather data for the development of norms and standards;To motivate, guide and counsel pupils/students in selecting sports for recreation, competition and lifetime participationPhysical Fitness Test is a set of measures designed to determine a student’s level of physical fitness. It is intended to test two categories of physical fitness commonly referred to as “health-related” and “skill-related”. Health-related components refer to those physical attributes which enable a person to cope with the requirements of daily living such as:cardio-vascular endurance or staminamuscular strength and enduranceflexibility appropriate body mass index (BMI) Skill-related components are physical abilities that show potential for good performance in certain skills (usually in sports) like:speedagilityreaction time or quicknessbalancecoordination Fitness TestBMI (Body Mass Index) – is the body’s relative amount of fat to fat-free massFormula:BMI = Wwhere W is the weight in KILOGRAMS H2 where H is the height in METERSExample:BMI = 30kg=30=20.83 (Normal) (1.20m)2 1.4410BMI ClassificationBelow 18.5Underweight18.5 – 24.9Normal25.0 – 29.9Overweight30.0 – AboveObeseZipper Test – to test the flexibility of the shoulder girdle Scoring – record zipper test to the nearest 0.1 centimeterSCORESTANDARDINTERPRETATION5Fingers overlapped by 6cm and aboveExcellent4Fingers overlapped by 4cm to 5.9 cmVery good3Fingers overlapped by 2cm to 3.9 cmGood2Fingers overlapped by 0.1 cm to 1.9cmFair1Just touched the fingersNeeds Improvement0Gap of 0.1 or widerPoorSit-and-Reach – to test the flexibility of the lower extremities (particularly the trunk)Scoring – record the farthest distance between the two trials to the nearest 0.1 centimetersSCORESTANDARDINTERPRETATION561 cm and aboveExcellent446 cm – 60.9 cmVery good331 cm – 45.9 cmGood216 cm – 45.9 cmFair10 – 30.9 cmNeeds ImprovementThree-Minute Step Test – for cardiovascular endurance. It is the ability of the heart, lungs and blood vessels to deliver oxygen to working muscles and tissues, as well as the ability of those muscles and tissues to utilize the oxygen. Endurance may also refer to the ability of the muscle to do repeated work fatigue.Scoring – record the 60-second heart rate after the activityPush-up – measures the strength of upper extremities . Strength – is the ability of the muscle to generate force against physical objects.Scoring – record the number of push-ups made11SCORESTANDARDINTERPRETATIONBoysGirls533 and above33 and aboveExcellent425 to 3225 to 32Very good317 to 2417 to 24Good29 to 169 to 16Fair11 to 81 to 8Needs Improvement0Cannot executeCannot executePoorBasic Plank – to measure strength/stability of the core musclesScoring – record the time in the nearest seconds/minute. Maximum of 90 seconds for boys and girlsSCORESTANDARDINTERPRETATION551 seconds and aboveExcellent446 seconds to 50 secondsVery good331 seconds to 45 secondsGood216 seconds to 30 secondsFair11 second to 15 secondsNeeds Improvement40-Meter Sprint – to measure the running speedScoring – record the time in nearest minutes and secondsSCORESTANDARDINTERPRETATIONBoys 17 y/o and aboveGirls 17 y/o and above5<4.0 minutes<4.5 minutesExcellent44.1 to 5.4 minutes4.6 to 5.9 minutesVery good35.5 to 6.5 minutes6.0 to 7.0 minutesGood26.6 to 7.5 minutes7.1 to 8.1 minutesFair1>7.6 minutes>8.2 minutesNeeds ImprovementStanding Long Jump – to measure the explosive strength and power of the leg muscles. Power – is the ability of the muscle to transfer energy and release maximum force at a fast rate.Scoring – record the best distance in meters to the nearest 0.1 centimeters.12SCORESTANDARDINTERPRETATION5201 cm and aboveExcellent4151 cm to 200 cmVery good3126 cm to 150 cmGood2101 cm to 125 cmFair155 cm to 100 amNeeds ImprovementHexagon Agility Test – to measure the ability to move in different directions quickly. Agility – is the ability to move in different directions quickly using a combination of balance, coordination, speed, strength, and endurance.Scoring – add the time of the two revolutions and divide by 2 to get the average. Record the time in the nearest minutes and seconds.SCORESTANDARDINTERPRETATION55 seconds and belowExcellent46 seconds to 10 secondsVery good311 seconds to 15 secondsGood216 seconds to 20 secondsFair121 second to 55 secondsNeeds Improvement0Over 25 secondsPoorStick Drop Test – to measure the time to respond to a stimulus. Reaction Time – is the amount of time it takes to respond to a stimulus.Scoring – record the middle 3 scores (for example: id the scores are 21, 18 and 19, the middle score is 19). In case there are two (2) scores are the same ( for example 18, 18, 25) the repeated score shall be recorded.SCORESTANDARDINTERPRETATION50 – 2.4 cmExcellent45.08 cm to 10.16 cmVery good312.70 cm to 17.78 cmGood220.32 cm to 25.40 cmFair127.94 cm to 30.48 cmNeeds ImprovementJuggling – to measure the coordination of the eye and hand. Coordination – is the ability to use the senses with the body parts to performs motor tasks smoothly and accurately. Scoring – record the highest number of hits the performer has doneSCORESTANDARDINTERPRETATION541 hits and aboveExcellent431 hits to 40 hitsVery good321 hits to 30 hitsGood211 hits to 20 hitsFair11 to 10 hitsNeeds Improvement13Stork Balance Stand Test – to assess one’s ability to maintain equilibrium. Balance – is the maintenance of equilibrium while stationary or while moving.Scoring – record the time taken on both feet in nearest seconds and divide the scores to get the average percentage score.SCORESTANDARD17 y/o and aboveINTERPRETATION5161 sec to 180 secExcellent4121 sec to 160 secVery good381 sec to 120 secGood216 seconds to 30 secondsFair11 second to 15 secondsNeeds ImprovementNote to Learners: Perform some of the task at home with the help of your family member/s.Note to teacher: The teacher must review and demonstrate the procedures of each test. (These activities were performed by the learners since Grade 4 as stated in the DepEd Order No. 34, s. 2019)This forms will be used for the pre-test (start of semester) and post-test (end of semester). Please refer to the scoring guide. You may also answer using the link you are done assessing yourself, then let’s begin performing our Physical Fitness Test. Record your scores in this score sheet. You’ve been doing these test since your Junior High School years. Be honest to yourself!1206513282700Lesson 3: Set FITT100483099916Discuss briefly the following Physical Fitness components:Health-Related ComponentSkills-Related ComponentEx. BMI - is the body’s relative amount of fat to fat-free mass150Discuss briefly the following Physical Fitness components:Health-Related ComponentSkills-Related ComponentEx. BMI - is the body’s relative amount of fat to fat-free mass15Lesson 4: Self-assessment to Health Lesson413639097790002873375-266700038404805715000Sets FITT Goals 3Now that you have record the result of your physical fitness test, you have then determined your strengths and weaknesses. With that fact, you are now ready to create your fitness plan. Let us try to use FITT Principle to achieve this health goals.The FITT Principle (or formula) is a great way of monitoring your exercise program. The key components or training guidelines for an effective exercise program is spelled out with the acronym FITTF – frequency – refers to the repetition of exercise undertaken or how often you exerciseI – intensity – refers to the amount of energy the exercise required or how hard you exerciseT – time – refers to the number of minutes or hours you spend exercising or how long you exerciseT – type – refers to the type of exercise undertaken or what kind of exercise you doTry to identify the what principle of FITT the statement refers to. Write if it is frequency, intensity time or type._______________1. Adjust the number of times you exercise per day/week/month to reflect: your current fitness level; the time you realistically have available; your other commitments like family and work; and the goals you’ve set for yourself._______________2. It refers to the dedication to exercise usually depends on the type of exercise undertaken_______________3. The factor that refers to the monitoring of heart rate._______________4. The kind of exercise you choose will have a big effect on the result you 323506725125800464233924548000achieve. That’s why it’s important to know what you want to gain form your efforts.1731818132800-1708221607740016Principles of FITTFrequencyIntensityTimeTypeCardio and Weight Loss5 to 6 times per weekEasy to moderate60-75% of maximum heart rate30 to 60 minutes or moreRunning, walking, cycling, swimming, rowingStrength 2 to 3 times per week, not consecutive daysDepends on amount of weight lifted.The heavier the weight, the less sets and repsDepends on intensity of workout.If intensity is high, reduce time spentWeight machines, resistance bands, body weight like push-ups, dips Stretching5 to 7 times per weekSlow, easy and relaxed15 to 60 minutes and hold each stretch 40 to 60 secondsStatic, Passive and PNF (proprioceptive neuromuscular facilitation)471054-363700Overload Principle – the body adapt to stimulus, once the body has accepted then a different stimulus is required to continue the change. In order for the muscle (including the heart) to increase strength, it must be gradually stressed by working against a load greater than it is used to.Progressive Principle – means the body adapts to the initial overload, the overload must be adjusted and increase gradually.Recovery Principle – adaptation to physical activity occurs gradually and naturally, but time must be allowed for the regenerate and build.Reversibility Principle – all gains due to exercise will be lost if one does not continue to exerciseSpecificity Principle – training should be relevant and appropriate to the individuals need in order to produce effective resultVariation Principle – training programs varies in intensity, duration, volume and other important aspects of practice17Let’s FITT and DanceYou are challenged to learn the different genre of dance for this semester. Identify the following principle applied to the following Dance Routine Assignments for this semester. Refer to YouTube videos and apply the exercises at home. Master at least 3 figures per dance. Note to Teacher: These are just suggested dances. You may change according to how you contextualize the dances of your own cultureDance ActivityType of EnergyMy Heart Rate(bpm)Frequency(___x week)Intensity(slow, medium, fast)Time(number of minutes)Type(cardio, strength, stretching)Wk 1: Fundamental Arm and Feet Positions 2: Folk Dance: Lapay Bantigue 3: Folk Dance: Pangalay 4: Modern Dance: Contemporary Dance 5: Modern Dance: Lyrical Dance 6: Dancesports: Cha cha cha 7: Dancesports: Waltz 8: Cheer Dance: Arm Movements and Stance 9: Cheer Dance: Jumps 10: Hip Hop Dance the 10-week dance challenge and self-directed activity, I have learned the following:Type of DanceTermsBody Part ImprovedValues and AttitudeEx. Fundamental Arm and Feet PositionsObliqueRaiseHalf-circleArm StrengthAbdominal StaminaPersistenceAccuracyDiscipline19Lesson4057015-1524000 Barriers to Physical Activity4We just have learned the importance of exercise and its benefits to our lifestyle, let us now evaluate yourself what are the barriers for you to do physical activities. Circle the number that best describes Very LikelySomewhat likelySomewhat unlikelyMy day is so busy answering the Modules for the “new normal”321Social distancing with friends, makes me uncomfortable to perform exercises321I’m just too tired and bored with the “stay at home” policy321I’ve been thinking about getting more exercise, but I just can’t seem to get started321O think I’m healthy enough to exercise321I don’t get enough exercise because I don’t have the skills for any sport321I don’t have access to jogging, trails, pools, bike paths321Physical activity takes too much time away from other commitments – time, study, research, co-curriculum321I am embarrassed about how I look when I exercise with others321I do not get enough sleep as it is. I just couldn’t get up or stay up late to get some exercise321It’s easier for me to fine excuses not to exercise than to go out to do something321I know too many people who have hurt themselves by over doing it with exercise321I am not interested with any sports32120It is too expensive. You have to take class or join club or buy the right equipment321My free times during the day are too short to include exercise321My usual social activities do not include physical activities321I’m too tired during the week and I need the weekend to catch up on my rest321I want to get more exercises, but I just can’t seem to make myself stick to anything321I’m afraid I might injure myself or have a heart attack321I’m not good enough at any physical activity to make it fun321If we had exercise facilities and showers at work, then I would be more likely to exercise321How to score yourself:Enter the circled number in the spaces provided, putting together the number for statement 1 on line 1, statement 2 on line 2, and so on.Add the scores on each line. Your barriers to physical activity fall into one or more of seven categories. A score of 5 or above in any category shows that this is an important barrier for you to overcome_____ +_____+_____ = ________________ 1 8 15 Lack of Time_____+_____+_____=________________ 2 9 16Social Influence_____+_____+_____=________________ 3 10 17Lack of energy_____+_____+_____=________________ 4 11 18 Lack of willpower_____+_____+_____=________________ 5 12 19Fear of injury21_____+_____+_____=________________ 6 13 20Lack of skill_____+_____+_____=________________ 7 14 21Lack of resourcesCredits to: Reflection:What are my top two barriers in participating physical activity? What are my plan of action to overcome these barriers?__________________________________________________________________________________________________________________________________________________________________________________________What are my realizations as I answer the assessment tool?____________________________________________________________________________________________________________________________What motivational quote should I input to myself for me to get involved with Physical Fitness Activities?151311435832002408921746250022Discuss briefly how you are going to OVERCOME the barriers to physical activity participationLack of time - ____________________________________________________________________________________________________________________________________________________________________________Social Influence - _________________________________________________________________________________________________________________________________________________________________________Lack of energy - _________________________________________________________________________________________________________________________________________________________________________Lack of will power - _______________________________________________________________________________________________________________________________________________________________________Fear of injury - ___________________________________________________________________________________________________________________________________________________________________________Lack of skills - ___________________________________________________________________________________________________________________________________________________________________________Lack of resources - _______________________________________________________________________________________________________________________________________________________________________23Congratulations! You have done the 1st Module of HOPE 3, it’s time for you to express artistically through a poster to promote DANCE as an exercise and stress reliever. 014408700401701027825Poster Making Criteria:_____ - 30% Relevance to the Theme_____ - 25% Originality_____ - 20% Creativity_____ - 15% Color Harmony_____ - 10% Visual Impact_____ TOTAL00Poster Making Criteria:_____ - 30% Relevance to the Theme_____ - 25% Originality_____ - 20% Creativity_____ - 15% Color Harmony_____ - 10% Visual Impact_____ TOTAL24Post -TestDirection: Circle the letter of the best answer to the following questions.The following are nutrients needed by the body to produce energy, except:CarbohydratesB. FatsC. ProteinD. Vitamin CWhat energy movement lasting about 5 to 15 minutes and does not require energy?ATPB. GlycolyticC. OxidativeD. AerobicWhat energy system that requires carbohydrates, fats and protein where energy is used in a longer period of time?AdenosineB. GlycolyticC. OxidativeD. AerobicWhat energy system that breaks down carbohydrates using 1 to 2 minutes of energy?AdenosineB. GlycolyticC. OxidativeD. AerobicRuxyll constantly performs aerobic exercises because he knows the benefits of it. Which of the following is the least beneficial factor of aerobic exercise?It builds musclesC. Reduce the risk of strokeStrengthens the heartD. Controls blood the blood pressureHiroshi attended a battle during their school foundation day. He performed some b-boying, breaking, and down rock moves. What type of dance competion he is joining?Ballroom DanceB. Folk DanceC. Hip-hop DanceD. Modern DanceClarabelle is planning to manage her exercise routine. For her to stick on her exercise routine, which of the following is the best thing that she should do?Set SMART goalsC. MeditateWalk before you runD. Observe othersLiam and Denise are the loveliest couple I love to see performing the Cha cha cha, Rumba and Jive. They won as the best couple for the Latin Discipline. What type of genre these dances belong?Ballroom DanceB. Folk DanceC. Hip-hop DanceD. Modern DanceReane performed a solo dance during the recital. The following steps were observed: bilao, hayon-hayon, dos-a-dos and Jaleo, what is the dance genre?Ballroom DanceB. Folk DanceC. Hip-hop DanceD. Modern Dance25Which of the following dance genre often considered to have emerged as a rejection of or rebellion against classical ballet?Ballroom DanceB. Folk DanceC. Hip-hop DanceD. Modern DanceDancing offers creative outlet for people to express their personalities in a safe environment. The statement means:It improves the condition of the heart C. It improves aerobic fitnessGreater self-confidence and self-esteem D. Weight managementSunshine was a great gymnast but with her busy schedule and task in expected from her in work, she gained weights and eventually turned obese over the years. This barrier in participating physical activities refers to:Lack of timeC. Lack of will powerLack of energyD. Lack of skillWhich of the following FITT principle refers to the amount of energy the exercise requires?FrequencyB. IntensityC. TimeD. TypeWhich component of physical fitness refers to the physical attributes such as the cardio-respiratory, muscular strength, and flexibility?FitnessB. Health-related C. Skills-relatedD. Talent-relatedThe hexagonal test is performed by jumping to specific direction inside the hexagon in two revolutions in the shortest period of time. Which component is being assessed?AgilityB. BalanceC. CoordinationD. Speed2613854216189Answer Key: Pre-TestABCDAABBCADBABC00Answer Key: Pre-TestABCDAABBCADBABC3283526216189Answer Key: Physical and Mental Benefits of DanceImproved condition heart and lungsIncreased muscular strength, endurance and motor fitnessIncreased aerobic fitnessImproved muscle tone and strengthWeight managementStronger bones and reducedBetter coordination, agility and flexibility Improved balance and spatial awarenessIncreased physical confidenceImproved mental functioningImproved general and psychological well beingGreater self-confidence and self-esteemBetter social skills 00Answer Key: Physical and Mental Benefits of DanceImproved condition heart and lungsIncreased muscular strength, endurance and motor fitnessIncreased aerobic fitnessImproved muscle tone and strengthWeight managementStronger bones and reducedBetter coordination, agility and flexibility Improved balance and spatial awarenessIncreased physical confidenceImproved mental functioningImproved general and psychological well beingGreater self-confidence and self-esteemBetter social skills 1426845214688Answer Key. Page 1 What I KnowEnergyJoulesAdenosine TriphosphateGlycolyticOxidativeAnaerobicAerobicGlucoseGlycogenGlycolysisOxidativeAdenosine Tri-phosphateCreatine PhosphateAnaerobicAerobic 00Answer Key. Page 1 What I KnowEnergyJoulesAdenosine TriphosphateGlycolyticOxidativeAnaerobicAerobicGlucoseGlycogenGlycolysisOxidativeAdenosine Tri-phosphateCreatine PhosphateAnaerobicAerobic 3546590210185Answer Key: Post-TestDACBACAABDBABBA00Answer Key: Post-TestDACBACAABDBABBA1791969209954Answer Key: FITT PrincipleFrequencyTimeIntensityType00Answer Key: FITT PrincipleFrequencyTimeIntensityType69329210416Answer Key: Dance TerminologiesModernFolkHip-hopHip-hopFolkHip-hopBallroomHip-hopModernFolkHip-hopModernFolkFolkBallroomModernModernBallroomBallroomBallroom00Answer Key: Dance TerminologiesModernFolkHip-hopHip-hopFolkHip-hopBallroomHip-hopModernFolkHip-hopModernFolkFolkBallroomModernModernBallroomBallroomBallroom26ReferencesKerrie O’Bryan. Introduction to the Energy Systems. SlideShare. March 8, 2012Seaward BL. Physical Exercise: Flushing out the Stress Hormones. In: Essentials of Managing Stress. 3rd ed. Sudbury, Mass.: Jones & Barlett Publishers. 2014Sood A. Integrating Joyful Attention. In: The Mayo Clinic Guide to Stress-free Living. Cambridge, Mass. Da Capo Press/Liflong Books. 2013Majoy Drew. Health Optimizing PE. Slideshare. January 21, 2017Brad Walker. FITT Principle. Stretch Coach. May 6, 2019Charisse Tano. FITT Goal-based on Training Principles. Slideshare. February 6, 2019Mateo Cabrera. FITT Principle & Muscular Strength Workout Plan. Slideshare. October 2, 2014Sarah Stanila. 3 Ways Dancing Relieve Stress. Arthur Murray Dance Centers. November 4, 2016 inquiries and feedback, please write or call:Department of Education – Bureau of Learning Resources (DepEd-BLR)DepEd Division of Cagayan de Oro City Fr. William F. Masterson Ave Upper Balulang Cagayan de Oro Telefax:((08822)855-0048E-mail Address:cagayandeoro.city@.ph00For inquiries and feedback, please write or call:Department of Education – Bureau of Learning Resources (DepEd-BLR)DepEd Division of Cagayan de Oro City Fr. William F. Masterson Ave Upper Balulang Cagayan de Oro Telefax:((08822)855-0048E-mail Address:cagayandeoro.city@.ph ................
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