SENIORR HIGH SCHOOL

Health
Optimizing
Physical
Education
nd
2 Quarter

WEEK 3

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 In this module, you are expected to use variety of dances to achieve the following
learning competencies:

 Analyzes physiological indicators such as heart rate, rate of perceived exertion and
pacing associated with MVPAs to monitor and/or adjust participation or
effortAnalyzes physiological indicators such as heart rate, rate of perceived exertion
and pacing associated with MVPAs to monitor and/or adjust participation or effort
(PEH12FH-Ik-t-9)
 Observe Personal Safety Protocol to avoid dehydration, overexertion &
hyperthermia during MVPAS participation.
(PE12FH-Ik-t-10)
 Participates in an organized event that addresses health/fitness issues and concerns

CHEERDANCE
¨ Cheer Dance
 Is a team physical activity using organized routines for the purpose of motivating a
sports team, entertaining an audience, or competition.
 Performances usually involve dances, tumbles, jumps, cheers, and stunts.
 Cheer dancing originated in the United States, and remains predominantly in
America.
Cheer dancers and Positions:
· Flyer
 This is the person that's lifted into the air during a stunt---the flyer can also be
referred to as the "top". The flyers are usually the smallest people on a cheerleading
squad.
 Flyers may be extremely flexible and have a good sense of balance.
 
· Bases and Spotters
 Bases are the athletes that hold the flyer or top in the air during the stunt.
 Bases are very strong and are usually assigned together based on height to create
level platform for the flyer to perform an action.
 
1. Main Base
 This base has the majority of the flyer's foot and the majority of her weight.
2. Secondary Base
 The term second base only applies when doing a one-legged stunt.
 This position can also be considered a "side base."
3. Back Spot

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  The back spot is also called a "third".
 They help to position the flyer in the bases' hands upon entry.
 
4. Front Spot
 This is the person standing in front of the stunt facing the back base preventing the
flyer from falling forward.
 The front spot often provides extra support to wrists of the bases in higher stunts
such as extensions.
 Front spots increase the stability of a stunt to make it perfect.
5. Additional Spot
 This person is unnecessary to the stunt group.
 They do not actually touch the stunt unless something goes wrong.
 The free standing spot can stand behind, in front, or beside the stunt.
 Additional spots are typically used as a safety precaution.
 
Cheerleading Routines:
1. Stunting
 Beginner level cheerleading, also known as novice level or All Star levels I and II,
incorporate lower level stunting skills.
2. Tumbling
 These are all performed by placing both hands on the floor and are not aerial skills.
 Proper form and spacing are important in order to lower the risk of injury.
3. Jumps
 Beginner level jumps include tuck jumps and spread eagles.
4. Motions
 Motions should be sharp, keeping your arms stiff and straight using punching
motions to move from one motion to the next.
 
 Cheerleading practices are usually between 2-3 hours therefore; during this
duration of time they are constantly using this energy system to create energy in
order to perform their skills.
 

The Health Benefits of Cheerleading

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¨ Cardiovascular Stamina
 Tumbling, stunting and performing choreographed routines involve cardiovascular
stamina and endurance.
 Repeatedly practicing the routine builds the cardiovascular stamina necessary to
perform the several stunt sequences, tumbling passes, yelling and dancing involved
in the routine
 
¨ Strength Training
 Whether you’re a base, a backspot or a flyer, physical strength is an important
element of cheerleading. 
 Bases and backspots lift and support the bottom of a stunt or pyramid sequence,
which involves strength, focus and balance.
 Many squads perform strength training and conditioning exercises to build the
muscle needed to perform stunt sequences, tumbling passes and jumps.
 
¨ Coordination
 Coordination, or the ability to move your body through a sequence of motions, is
essential for the timing and rhythm involved with cheerleading. 
 Proper coordination helps ensure that each squad member hits her motions on the
proper count.
 Cheerleading teaches squad members to control their bodies through coordination.
 
· Flexibility
 Stretching and conditioning are two elements of cheerleading practice that build
flexibility in the limbs.
 Flexible ligaments and muscles helps prevent muscle strains and other injuries
involved with tumbling, jumping and dancing. 
 Cheerleaders should always stretch before and after practice, games and
performances to improve and maintain flexibility.
 
The Health Benefits of Cheerleading
¨ Cardiovascular Stamina
 Tumbling, stunting and performing choreographed routines involve cardiovascular
stamina and endurance.
 Repeatedly practicing the routine builds the cardiovascular stamina necessary to
perform the several stunt sequences, tumbling passes, yelling and dancing involved
in the routine

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¨ Strength Training
 Whether you’re a base, a back spot or a flyer, physical strength is an
important element of cheerleading. 
 Bases and back spots lift and support the bottom of a stunt or pyramid
sequence, which involves strength, focus and balance.
 Many squads perform strength training and conditioning exercises to build
the muscle needed to perform stunt sequences, tumbling passes and jumps.
 
¨ Coordination
 Coordination, or the ability to move your body through a sequence of
motions, is essential for the timing and rhythm involved with cheerleading. 
 Proper coordination helps ensure that each squad member hits her motions
on the proper count.
 Cheerleading teaches squad members to control their bodies through
coordination.
 
· Flexibility
 Stretching and conditioning are two elements of cheerleading practice that
build flexibility in the limbs.
 Flexible ligaments and muscles helps prevent muscle strains and other
injuries involved with tumbling, jumping and dancing. 
 Cheerleaders should always stretch before and after practice, games and
performances to improve and maintain flexibility.
 
Cheerleading Injuries and How to Prevent Them
 
Common injuries that can occur in competitive cheerleading include:
· Muscle strains in the hip, lower back, and legs
· Ligament sprains in the knees and ankles
· Finger and hand injuries
 

Among the more serious, sometimes season-ending, injuries are:

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 · Poor conditioning or training
· Poor nutrition
· Lack of proper equipment for training or performance
· Lack of experience with the sport or a particular skill
· Poor flexibility
· Lack of good core and abdominal strength
· Lack of good arm and shoulder strength
Cheerleading Safety Tips to Prevent Injury:
· Proper warm ups and stretches
 A good warm-up and physical conditioning are just as important in preventing
cheerleading as in every other sport.
 Practice should begin with a light cardiovascular warm up, followed by proper
stretching of the:
 Shoulders
 Wrists
 Thigh and hip muscles
· Good technique
Another way to prevent injuries in cheerleading is to make sure the cheerleader has
learned the proper technique for basic skills before trying more difficult ones.
 Assess What You Have Learned
Read and understand the following question and answer in comprehensive manner.
Write your answer on the blank/space provide of this paper. Below are the scoring
rubrics. (10pts each)
In not less than 50 words, explain the following:
1. Explain the role of physical activities in managing one’s stress.
2. Explain the role of physical activity in honing your skills as an individual in
your chosen strand.
5 points The response provides all aspect of the completed interpretation
4 points The response provides the essential elements of interpretation
3 points The answer provides partial interpretation
2 points The answer provides unclear and inaccurate interpretation.
0 points The response does not meet the criteria required to earn one point. The
student may have written on a different topic or written “I don’t know”
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