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Health
Optimizing
Physical
Education 3
1st Semester - WEEK 3
DANCE

Department of Education ● Republic of the Philippine

What This Module is About!
Welcome 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:

1. Optimizing energy through dance
2. Managing stress
3. Setting FITT Principle
4. Barriers to physical activity

In 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)
 Lesson Optimize Energy
Through Dance
1

Direction: Identify the words or terminology of the following statements from topic Optimizing
Energy using the word cloud.

____________________ 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 system

14._________________________

15. _________________________
  Explain how to optimize the energy systems for safe and improved performance
 Explains the role of physical activity assessments in managing one’s stress
 Sets FITT goals based on training principles to achieve and/or maintain HRF
 Self-assess health-related fitness (HRF), status, barriers to physical activity assessment
participation

Food Fuels for Energy

1. Carbohydrates (CHO) – preferred source of fuel during exercise (glycogen)
2. Fat – concentrated fuel used during rest and prolonged sub0maximal exercise
3. Protein – 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:

1. ATP or Adenosine Triphosphate – an organic compound that provides energy to drive
many processes in living cells such as muscle contraction, nerve impulse propagation.
2. Glycolytic System – the breakdown (lysis) of glucose and consists of a series of
chemical reactions that are controlled by enzymes
3. Oxidative 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.

Training 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.

4
Aerobic vs Anaerobic

Aerobic 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 attack
 Reduce risk of type 2 diabetes
 Recue risk of stroke
 Help lose weight and keep it off
 Help lower and control blood pressure
 Increase stamina and reduce fatigue during exercise
 Activates immune systems, making you less likely to get colds or flu
 Strengthens the heart
 Boosts mood
 Help you live longer than those who doesn’t exercise

Anaerobic 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 weight
 Maintain muscle mass as you age
 Strengthens bones
 Burns fat
 Increase stamina for daily activities like hiking, dancing or playing

Note 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.
Credits to: [Link]
sfvrsn=9845bc3a_2

Reflection:

1. Enumerate 3 things you have realized about optimizing energy?

______________________________________________________________
______________________________________________________________
______________________________________________________________
2. What are the 2 things you want to clarify in this topic?
______________________________________________________________
______________________________________________________________
3. Express 1 “shout out” to encourage others optimize their energy for a better health.
______________________________________________________________
______________________________________________________________

LessonManaging Stress
2 Through Dance
Exercise 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 endorphins
 It’s meditation in motion
 It improves your mood
How to make your exercise successful:
 Consult with your doctor
 Walk before you run
 Do what you love
 Schedule your work out
Steps for sticking exercise routine
 Set SMART goals
 Find a friend
 Change up your routine
 Exercise in increments

DANCE as Stress Reliever

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. Here are some reasons why dancing is
a popular stress reliever:

1. 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!

2. 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.

3. 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:

1. __________________________________________________________________

2. __________________________________________________________________

3. __________________________________________________________________
 4. __________________________________________________________________

5. __________________________________________________________________

[Link]

Introduction to Dance

The 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.

But 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:

1. Folk Dance - a dance developed by people that reflect the life of the people of a certain
country or region. (Wikipedia)
2. 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)
3. 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)
4. 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)
[Link]
 Lesson
3
Sets FITT Goals

Now 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 FITT
F – frequency – refers to the repetition of exercise undertaken or how often you
exercise
I – intensity – refers to the amount of energy the exercise required or how hard you
exercise
T – time – refers to the number of minutes or hours you spend exercising or how
long you exercise
T – type – refers to the type of exercise undertaken or what kind of exercise you do

Try 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
achieve. That’s why it’s important to know what you want to gain form
your efforts.
Principles of FITT

Frequency Intensity Time Type

Cardio and 5 to 6 times per Easy to 30 to 60 Running,
Weight Loss week moderate minutes or walking, cycling,
60-75% of more swimming,
maximum heart rowing
rate
Strength 2 to 3 times per Depends on Depends on Weight
week, not amount of intensity of machines,
consecutive weight lifted. workout. resistance
days The heavier the If intensity is bands, body
weight, the less high, reduce weight like
sets and reps time spent push-ups, dips
Stretching 5 to 7 times per Slow, easy and 15 to 60 Static, Passive
week relaxed minutes and and PNF
hold each (proprioceptive
stretch 40 to 60 neuromuscular
seconds facilitation)

1. Overload 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.
2. Progressive Principle – means the body adapts to the initial overload, the overload
must be adjusted and increase gradually.
3. Recovery Principle – adaptation to physical activity occurs gradually and naturally,
but time must be allowed for the regenerate and build.
4. Reversibility Principle – all gains due to exercise will be lost if one does not
continue to exercise
5. Specificity Principle – training should be relevant and appropriate to the individuals
need in order to produce effective result
6. Variation Principle – training programs varies in intensity, duration, volume and
other important aspects of practice
 Lesson Barriers to
4
Physical Activity

We 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 Somewh Somewh

Likely at likely at
unlikely
1. My day is so busy answering the Modules for the
3 2 1
“new normal”
2. Social distancing with friends, makes me
3 2 1
uncomfortable to perform exercises
3. I’m just too tired and bored with the “stay at
3 2 1
home” policy
4. I’ve been thinking about getting more exercise,
3 2 1
but I just can’t seem to get started
5. O think I’m healthy enough to exercise 3 2 1
6. I don’t get enough exercise because I don’t have
3 2 1
the skills for any sport
7. I don’t have access to jogging, trails, pools, bike
3 2 1
paths
8. Physical activity takes too much time away from
other commitments – time, study, research, co- 3 2 1
curriculum
9. I am embarrassed about how I look when I
3 2 1
exercise with others
10. I do not get enough sleep as it is. I just couldn’t
3 2 1
get up or stay up late to get some exercise
11. It’s easier for me to fine excuses not to exercise
3 2 1
than to go out to do something
12. I know too many people who have hurt
3 2 1
themselves by over doing it with exercise
13. I am not interested with any sports 3 2 1

14. It is too expensive. You have to take class or join

3 2 1
club or buy the right equipment
15. My free times during the day are too short to
3 2 1
include exercise
16. My usual social activities do not include physical
3 2 1
activities
17. I’m too tired during the week and I need the
3 2 1
weekend to catch up on my rest
18. I want to get more exercises, but I just can’t seem
3 2 1
to make myself stick to anything
19. I’m afraid I might injure myself or have a heart
3 2 1
attack
 20. I’m not good enough at any physical activity to
3 2 1
make it fun
21. If we had exercise facilities and showers at work,
3 2 1
then I would be more likely to exercise

How 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 16 Social Influence

_____+_____+_____= ________________
3 10 17 Lack of energy

_____+_____+_____= ________________
4 11 18 Lack of willpower

_____+_____+_____= ________________
5 12 19 Fear of injury

_____+_____+_____= ________________
6 13 20 Lack of skill

_____+_____+_____= ________________
7 14 21 Lack of resources

Credits to: [Link]

Reflection:

1. What are my top two barriers in participating physical activity? What are my plan of
action to overcome these barriers?
______________________________________________________________
______________________________________________________________
______________________________________________________________

2. What are my realizations as I answer the assessment tool?

______________________________________________________________
______________________________________________________________

3. What motivational quote should I input to myself for me to get involved with Physical
Fitness Activities?

Discuss briefly how you are going to OVERCOME the barriers to physical activity
participation

1. Lack of time - __________________________________________________

_____________________________________________________________
_____________________________________________________________
 2. Social Influence - _______________________________________________
_____________________________________________________________
_____________________________________________________________

3. Lack of energy - _______________________________________________

_____________________________________________________________
_____________________________________________________________

4. Lack of will power - _____________________________________________

_____________________________________________________________
_____________________________________________________________

5. Fear of injury - _________________________________________________

_____________________________________________________________
_____________________________________________________________

6. Lack of skills - _________________________________________________

_____________________________________________________________
_____________________________________________________________

7. Lack of resources - _____________________________________________

_____________________________________________________________
_____________________________________________________________

Direction: Circle the letter of the best answer to the following questions.

1. The following are nutrients needed by the body to produce energy, except:
A. Carbohydrates B. Fats C. Protein D. Vitamin C

2. What energy movement lasting about 5 to 15 minutes and does not require energy?
A. ATP B. Glycolytic C. Oxidative D. Aerobic

3. What energy system that requires carbohydrates, fats and protein where energy is
used in a longer period of time?
A. Adenosine B. Glycolytic C. Oxidative D. Aerobic

4. What energy system that breaks down carbohydrates using 1 to 2 minutes of

energy?
A. Adenosine B. Glycolytic C. Oxidative D. Aerobic

5. Ruxyll constantly performs aerobic exercises because he knows the benefits of it.
Which of the following is the least beneficial factor of aerobic exercise?
 A. It builds muscles C. Reduce the risk of stroke
B. Strengthens the heart D. Controls blood the blood pressure

6. Hiroshi 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?
A. Ballroom Dance B. Folk Dance C. Hip-hop Dance D. Modern Dance

7. Clarabelle 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?
A. Set SMART goals C. Meditate
B. Walk before you run D. Observe others

8. Liam 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?
A. Ballroom Dance B. Folk Dance C. Hip-hop Dance D. Modern Dance

9. Reane 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?
A. Ballroom Dance B. Folk Dance C. Hip-hop Dance D. Modern Dance

25
10. Which of the following dance genre often considered to have emerged as a rejection
of or rebellion against classical ballet?
A. Ballroom Dance B. Folk Dance C. Hip-hop Dance D. Modern Dance

11. Dancing offers creative outlet for people to express their personalities in a safe
environment. The statement means:
A. It improves the condition of the heart C. It improves aerobic fitness
B. Greater self-confidence and self-esteem D. Weight management

12. Sunshine 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:
A. Lack of time C. Lack of will power
A. Lack of energy D. Lack of skill

13. Which of the following FITT principle refers to the amount of energy the exercise
requires?
A. Frequency B. Intensity C. Time D. Type

14. Which component of physical fitness refers to the physical attributes such as the
cardio-respiratory, muscular strength, and flexibility?
A. Fitness B. Health-related C. Skills-related D. Talent-related

15. The 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?
A. Agility B. Balance C. Coordination D. Speed