WESTERN MINDANAO ADVENTIST ACADEMY

“The School for Better Future”

7028 Dumingag, Zamboanga del Sur, Philippines

PHYSICAL EDUCATION AND HEALTH 3

First Semester – Module 1
Dance

VISION MISSION CORE VALUES

To provide holistic Adventist
To be an exemplar Christ-centered • RESPECT
institution which produces globally education for the development of 21st
• LOVE TO GOD
century learners and for the progress
competent graduates empowered to • HONESTY
of the community towards a better
serve the church and the community. • SERVICE
future.
Health
Optimizing
Physical
Education 3
1st Semester - Module 1
DANCE

Western Mindanao Adventist Academy Delivery Module

 ACKNOWLEDGEMENT
This module is partly adopted from RO-X Self Learning modules

Modified by: SR Arcilla Date: August 3, 2020

Health Optimizing Physical Education - Grade 12
Alternative Delivery Mode
1st Semester - Module 1: Dance
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 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 Module

Author/s: Sunshine R. Villegas

Reviewers:
Illustrator and Layout Artist:

Management Team
Chairperson: Dr. Arturo B. Bayocot, CESO III
Regional Director

Co-Chairpersons: Dr. Victor G. De Gracia Jr. CESO V

Asst. Regional Director

Cherry Mae L. Limbaco, PhD, CESO V

Schools Division Superintendent

Alicia E. Anghay, PhD, CESE

Assistant Schools Division Superintendent

Mala Epra B. Magnaong, Chief ES, CLMD

Members Neil 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 II
Printed 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)855-0048
E-mail Address: [email protected]
 This module has the following parts and corresponding icons:

i WMAA-Your Learning Design

WORSHIP (IFL) & WARM UP – This section provides you

W
opportunity to ponder spiritual emphasis based on the Bible
(Integration of faith and Learning), learn how to value the four
core values (Respect, Honesty, Love to God, and Service) and
explore the what I need to know and What I know.
This section provides you a time to meditate
and ponder upon God’s word. It invites you
to seek the wisdom of God before you start
What I Need to reading and answering this module.
EXPLORE Meditate
This will give you an idea of the skills or
competencies you are expected to learn in
What I Need to the module.
Know
This part includes an activity that aims to
check what you already know about the
lesson to take. If you get all the answers
What I Know correct (100%), you may decide to skip this
module.
Mobilize and Firm up- This part takes you to a hook or a

M
motivation and reasons why you need to study this module

This is a brief drill or review to help you link

the current lesson with the previous one.

What’s In
In this portion, the new lesson will be
introduced to you in various ways such as a

Firm-up What’s New

story, a song, a poem, a problem opener, an
activity or a situation.

This section provides a brief discussion of

the lesson. This aims to help you discover
and understand new concepts and skills.
What is It
A
ACQUIRE, ACTIVITIES & APPLY- This section allows you to
deepen your acquire knowledge, engage more activities to
practice the skills you need to learn.
This comprises activities for independent
practice to solidify your understanding and
skills of the topic. You may check the
Deepen What’s More answers to the exercises using the Answer
Key at the end of the module.
ANALYZE, ARTICULATE & APPREPRIATE - This involve

A
activities that mirror a real-world scenario, how you are going
to transfer the concept learn to its application. This enables
you to apply what you have learned from the past.
This includes questions or blank
sentence/paragraph to be filled in to
process what you learned from the lesson.
Transfer What I Have
Learned
This section provides an activity which will
help you transfer your new knowledge or
skill into real life situations or concerns.
What I Can Do
This is a task which aims to evaluate your
level of mastery in achieving the learning
competency.
Assessment
In this portion, another activity will be given
to you to enrich your knowledge or skill of
the lesson learned. This also tends retention
Additional of learned concepts.
Activities
This contains answers to all activities in the
module.

Answer Key

ii
 WHAT I NEED TO MEDITATE

Good day!
Before you start reading and answering this module, I’m inviting you to read and meditate the essence of these following Bible texts.
1.

Process Question:

Cite your personal experience that you can say that you are doing God’s will and He is guiding you.
When I went home last June 3 2019 I ride a bus then the bus where I ride hit the driver of the motorcycle then I can says
that God guide me because he help the driver to choose better decision because if the driver avoid to heat the man in the motorcycle
all of us in the bus will die because there is panel stop near in the place where the bus I ride hit the man.

2.

Process Question:

1. Do you tend to worry? What about?

Yes, To Lose Someone I loved the most especially my family
2. What exceptions do you usually make for your worries?
Think positive and pray to God
3. Is anything wrong if we do worry? How do you know?
Yes because we created things or imaging some negative thoughts that make us worry.
4. Have you experienced this breakthrough prayer for God’s peace and provision?
Yes I experienced it but by the help of our loving God I passed it.
5. Do you believe God’s peace can really be obtained?
Yes I believed God’s peace can really be obtained if you truly believed in Him.
iii
 Table of Contents

Icons of this Module................................................................................................................................................ i-ii

What I Need to Meditate....................................................................................................................................... iii

What This Module is About...................................................................................................................................

What I Need to Know...............................................................................................................................................

What I Know.............................................................................................................................................................. 1

Lesson 1:
Optimize Energy System Through Dance.....................................................................2
What I Know................................................................................................................................2
What I Need to Know..............................................................................................................3
What’s New: Food Fuels........................................................................................................3
What’s More: Aerobic vs. Anaerobic................................................................................3
What Is It: Muscle Relaxation..............................................................................................4
What I Can Do: Reflection....................................................................................................5

Lesson 2:
Managing Stress Through Dance...........................................................................................5
What’s In: Exercise...................................................................................................................5
What I Need to Know..............................................................................................................5
What’s New: Dance as Stress Reliever........................................................................ 6
What Is It: Introduction to Dance...................................................................................... 6
What I Know: Dance Genre................................................................................................. 9
What’s More: Physical Fitness Test............................................................................... 7-10
What Can I Do: PAR-Q and You.......................................................................................11
What I Have Learned .............................................................................................................12

Lesson 3:
Sets FITT Goals............................................................................................................................................13
What’s In: FITT...........................................................................................................................13
What’s More: Principles of FITT.........................................................................................14
What’s Can I Do: Let’s FITT and Dance....................................................................... 15

What I Have Learned .............................................................................................................15

Lesson 4:
Barriers to Physical Fitness Activity...................................................................................16
What’s In: .....................................................................................................................................16
What’s New: Self-Assessment............................................................................................17
What Is It: Reflection ............................................................................................................. 18
What’s More: Overcoming the Barriers ......................................................................... 18
What’s Can I Do: Poster Making.....................................................................................…19

Summary
Assessment: (Post-Test)………………………………………………………………………..20

References...............................................................................................................................................................21
This page is intentionally blank
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)

How to Learn from this Module

To 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.
Pre-Assessment

Direction: Circle the letter of the best answer to the following questions.
1. What energy movement lasting about 5 to 15 minutes and does not require energy?
A. ATP B. Glycolytic C. Oxidative D. Aerobic

2. What energy system that breaks down carbohydrates using 1 to 2 minutes of energy?
A. Adenosine 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. The following are nutrients needed by the body to produce energy, except:
A. Carbohydrates B. Fats C. Protein D. Vitamin C

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. 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

7. 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

8. 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

9. 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

10. 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

11. 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
12. 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

13. 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

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

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

1
 Lesson Optimize Energy Through Dance
1
Direction: Identify the words or terminology of the following statements from topic Optimizing Energy
using the word cloud.

Energy 1. The ability to do work.

Anaerobic Exercise 2. The unit use to measure energy. Also known as Calories.
Adenosine Triphosphate 3. An energy movement lasting about 5 to 15 seconds and
does not require energy
Glycolytic System 4. An energy system that breakdowns carbohydrates using 1 to 2
minutes of energy
Oxidative System 5. An energy system that requires carbohydrates, fats and protein
where energy is used in longer period of time
Aerobic Exercise____ 6. The term for energy system that does not require oxygen
Adenosine Triphosphate __7. The term for energy that requires oxygen
Oxidative System___ 8. In the glycolytic system, carbohydrates are breakdown into…
Enzyme 9. In the glycolytic system, glucose is breakdown into…
Lysis 10. In the glycolytic system, the ATP is then known as…
Oxidative System 11. This energy system is also known as “Kerbs Cycle” – electron
transport chain ATP

Define the following abbreviations:

12. ATP – Adenosine Triphosphate

13. PCr – Polymerase chain reaction

Give the two classification of energy system

14. Oxidative System

15. Glycolytic System

2
  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.

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 3
 Maintain muscle mass as you age
 Strengthens bones
 Burns fat
 Increase stamina for daily activities like hiking, dancing or playing

Credits to: https://www.who.int/docs/default-source/coronaviruse/coping-with-stress.pdf?sfvrsn=9845bc3a_2

4
 4

Reflection:

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

 Control your stress

 Lighten your load

 Exercise

2. What are the 2 things you want to clarify in this topic?

 How to increase your body’s energy level?
 How to optimize energy?
3. Express 1 “shout out” to encourage others optimize their energy for a better health.
Shout out to all and we must always remember that “Eat healthy foods and Exercise
to have a better health”

Managing Stress Through Dance

2
Lesson

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. Boost aerobic power and muscle strength

2. Mentally dance helps improve the mood of individual

3. It reduce stress and anxiety

4. Improve heart health

5. Eliminates Bad vibes

https://www.arthurmurraydancenow.com/blog/3-ways-dancing-relieves-stress

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)
https://www.britannica.com/art/dance/The-aesthetics-of-dance
Try to identify the dance genre of the following terminologies. Write Folk, Modern, Ballroom or Hip-hop
Modern 1. Abduction Modern 11. Down rock
Ballroom 2. Abracete Ballroom 12. Flexion
Hip-hop 3. B-boy Folk 13. Hayon-hayon
Hip-hop 4. Battle Ballroom 14. Jaleo
Folk 5. Bilao Ballroom 15. Latin Discipline
Hip-hop 6. Breaking Modern 16. Plantar
Hip-hop 7. Cuban Breaks Modern 17. Proximal
Ballroom 8. Cypher Ballroom 18. Spot Turn
Ballroom 9. Distal Ballroom 19. Standard Discipline
Folk 10. Dos-a-Dos Modern 20. Whisk

Before 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:

1. To determine the level of fitness of students;

2. To identify strength and weaknesses for development and improvement;

3. To provide baseline data for selection of physical activities for enhancement of health and skill performance;

4. To gather data for the development of norms and standards;

5. To motivate, guide and counsel pupils/students in selecting sports for recreation, competition and lifetime

participation

Physical 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 stamina

 muscular strength and endurance

 flexibility

 appropriate body mass index (BMI)

Skill-related components are physical abilities that show potential for good performance in certain skills (usually in

sports) like:

 speed

 agility

 reaction time or quickness

 balance

 coordination
https://www.deped.gov.ph/wp-content/uploads/2019/12/DO_s2019_034.pdf

Physical Fitness Test

1. BMI (Body Mass Index) – is the body’s relative amount of fat to fat-free mass

Formula:

BMI = W where W is the weight in KILOGRAMS

2
H where H is the height in METERS

Example:

BMI = 30kg = 30 = 20.83 (Normal)

2
(1.20m) 1.44

10

BMI Classification

Below 18.5 Underweight

18.5 – 24.9 Normal

25.0 – 29.9 Overweight

30.0 – Above Obese

2. Zipper Test – to test the flexibility of the shoulder girdle

Scoring – record zipper test to the nearest 0.1 centimeter

SCORE STANDARD INTERPRETATION

5 Fingers overlapped by 6cm and above Excellent

4 Fingers overlapped by 4cm to 5.9 cm Very good

3 Fingers overlapped by 2cm to 3.9 cm Good

2 Fingers overlapped by 0.1 cm to 1.9cm Fair

1 Just touched the fingers Needs Improvement

0 Gap of 0.1 or wider Poor

3. Sit-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 centimeters

SCORE STANDARD INTERPRETATION

5 61 cm and above Excellent

4 46 cm – 60.9 cm Very good

3 31 cm – 45.9 cm Good

2 16 cm – 45.9 cm Fair

1 0 – 30.9 cm Needs Improvement

4. Three-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 activity

5. Push-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 made

STANDARD
SCORE INTERPRETATION
Boys Girls

5 33 and above 33 and above Excellent

4 25 to 32 25 to 32 Very good

3 17 to 24 17 to 24 Good

2 9 to 16 9 to 16 Fair

1 1 to 8 1 to 8 Needs Improvement

0 Cannot execute Cannot execute Poor

6. Basic Plank – to measure strength/stability of the core muscles

Scoring – record the time in the nearest seconds/minute. Maximum of 90 seconds for boys and girls

SCORE STANDARD INTERPRETATION

5 51 seconds and above Excellent

4 46 seconds to 50 seconds Very good

3 31 seconds to 45 seconds Good

2 16 seconds to 30 seconds Fair

1 1 second to 15 seconds Needs Improvement

7. 40-Meter Sprint – to measure the running speed

Scoring – record the time in nearest minutes and seconds

STANDARD

SCORE Boys Girls INTERPRETATION

17 y/o and above 17 y/o and above

5 <4.0 minutes <4.5 minutes Excellent

4 4.1 to 5.4 minutes 4.6 to 5.9 minutes Very good

3 5.5 to 6.5 minutes 6.0 to 7.0 minutes Good

2 6.6 to 7.5 minutes 7.1 to 8.1 minutes Fair

1 >7.6 minutes >8.2 minutes Needs Improvement

8. Standing 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.

SCORE STANDARD INTERPRETATION

 5 201 cm and above Excellent

4 151 cm to 200 cm Very good

3 126 cm to 150 cm Good

2 101 cm to 125 cm Fair

1 55 cm to 100 am Needs Improvement

9. Hexagon 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.

SCORE STANDARD INTERPRETATION

5 5 seconds and below Excellent

4 6 seconds to 10 seconds Very good

3 11 seconds to 15 seconds Good

2 16 seconds to 20 seconds Fair

1 21 second to 55 seconds Needs Improvement

0 Over 25 seconds Poor

10. Stick 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.

SCORE STANDARD INTERPRETATION

5 0 – 2.4 cm Excellent

4 5.08 cm to 10.16 cm Very good

3 12.70 cm to 17.78 cm Good

2 20.32 cm to 25.40 cm Fair

1 27.94 cm to 30.48 cm Needs Improvement

11. Juggling – 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 done

SCORE STANDARD INTERPRETATION

5 41 hits and above Excellent

4 31 hits to 40 hits Very good

3 21 hits to 30 hits Good

2 11 hits to 20 hits Fair

1 1 to 10 hits Needs Improvement

12. Stork 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.

SCORE STANDARD INTERPRETATION

17 y/o and above

5 161 sec to 180 sec Excellent

4 121 sec to 160 sec Very good

3 81 sec to 120 sec Good

2 16 seconds to 30 seconds Fair

1 1 second to 15 seconds Needs Improvement

10

Note to Learners: Perform some of the task at home with the help of your family member/s.

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 https://forms.gle/YY1qfUBm7ztMNchL8

If 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!
11
Discuss briefly the following Physical Fitness components:

Health-Related Component Skills-Related Component

Ex. BMI - is the body’s relative amount of fat to fat-free mass Skill-Related Fitness component of physical
fitness include power, speed agility,
coordination, balance and reaction time.

Muscular endurance the ability of muscle to Balance is also a component that refers the
perform continuous without fatiguing. ability to stay upright and remain in control
In Cardiovascular Endurance body’s ability to Coordination is about our motor skills and
effectively and efficiently to take oxygen and can be broken up into a fine motor skills
deliver it to our body.
Body Composition is the amount of foot mass Juggling help build hand eye coordination to
composed to lean muscle mass, bone and improve reaction time, reflexes, awareness
organs. strategic thinking and concentration.
Flexibility is the ability of moving a joint Standing long jump use as functional test to
through the range of motion. asses leg power
Zipper test it help evaluates the flexibility and Stork Balance Stand Test help a person to
mobility of your shoulder measures the time you can balance
Basic Plank strengthens the spine and your Power is skill related component it is defined
abdominal muscles as an amount of work done in a particular
time
The areas of health related fitness are Hexagon agility test helps in increasing agility
cardiovascular endurance muscle strength to move quickly
muscular endurance and flexibility
Push up help to build upper body strength Stick drop test measure time to respond
stimulus
In muscular strength the amount of force that 40 meter sprint aims to determine
muscle can produce acceleration and speed
Sit and reach used to measure the tightness This component are always present in sports
of your lower back and harm sting muscle

Lesson

12
 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.

Time 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.
Type 2. It refers to the dedication to exercise usually depends on the type of
exercise undertaken
Intensity 3. The factor that refers to the monitoring of heart rate.

Frequency 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.

13
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

14
Let’s FITT and Dance

You 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.

After the 10-week dance challenge and self-directed activity, I have learned the following:
 Type of Dance Terms Body Part Improved Values and Attitude
Ex.Fundamental Oblique Arm Strength Persistence
Arm and Feet Raise Abdominal Accuracy
Positions Half-circle Stamina Discipline

Philippine Folk
Dance Dance Term
Philippine Folk
Dance Dance Term

Folk Dance: Lapay

Bantique
Folk Dance: La
Jota Moncadena

Folk Dance:
Maglalatik (for
men) & Folk
Dance: Itik-itik (for
women)
Folk Dance: Polka
sa Nayon

Folk Dance:
Carinosa

Folk Dance:
Sakuting

Folk Dance:Tiklos

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 Likely Somewhat Somewhat
likely unlikely
1. My day is so busy answering the Modules for the “new normal” 3 2 1
2. Social distancing with friends, makes me uncomfortable to perform 3
2 1
exercises
3. I’m just too tired and bored with the “stay at home” policy 3 2 1
4. I’ve been thinking about getting more exercise, but I just can’t seem 2
3 1
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 the skills for any 3 2 1
 sport
7. I don’t have access to jogging, trails, pools, bike paths 3 2 1
8. Physical activity takes too much time away from other commitments
3 2 1
– time, study, research, co-curriculum
9. I am embarrassed about how I look when I exercise with other 3 2 1

2
10. I do not get enough sleep as it is. I just couldn’t get up or stay up late 3 1
to get some exercise
11. It’s easier for me to fine excuses not to exercise than to go out to do 2
3 1
something
12. I know too many people who have hurt themselves by over doing it 2 1
3
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 club or buy the 2
3 1
right equipment
15. My free times during the day are too short to include exercise 3 2 1
16. My usual social activities do not include physical activities 3 2 1
17. I’m too tired during the week and I need the weekend to catch up on 3
2 1
my rest
18. I want to get more exercises, but I just can’t seem to make myself 2
3 1
stick to anything
19. I’m afraid I might injure myself or have a heart attack 3 2 1
20. I’m not good enough at any physical activity to make it fun 3 2 1
21. If we had exercise facilities and showers at work, then I would be
3 2 1
more likely to exercise

16

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

__3___ +__2___+__3___ = ____8____________

1 8 15 Lack of Time

__3___+_2____+__1___= ____6____________
2 9 16 Social Influence

__3___+_2____+__3___= ____8____________
3 10 17 Lack of energy

__2___+__2___+__2___= _____6___________
4 11 18 Lack of willpower

__2___+__1___+___3__= ____6____________
5 12 19 Fear of injury

__2___+__2___+___2__= ____6____________
6 13 20 Lack of skill

__1___+_2____+___3__= _____6___________
7 14 21 Lack of resources

Credits to: https://tinyurl.com/y9gsqh4s

17
Reflection:

1. What are my top two barriers in participating physical activity? What is my plan of action to overcome these barriers?
 Insufficient time to exercise
 Social influences
 To overcome this barrier I should organize my time and convince someone to join
me doing physical activity.
2. What are my realizations as I answer the assessment tool?
I realized that I am lack of time and energy by doing physical activity.

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

Don't wait until you've reached your

goal to be proud of yourself. Be
proud of every step you take toward
reaching that goal

Discuss briefly how you are going to OVERCOME the barriers to physical activity participation
1. Lack of time –Have a time management and add physical activity to your daily routine.

2. Social Influence - Explain your interest in physical activity to friends and family. Ask
them to support your efforts.

3. Lack of energy - Convince yourself that if you give it a chance, physical activity will
increase your energy level then, try it.

4. Lack of will power - Be more optimistic and stay encouraging

5. Fear of injury - Just be confident in yourself and try to figure out your fears and try to
overcome them.

18

6. Lack of skills - Select activities that don’t require new skills, such as walking, climbing
stairs, or jogging.
 7. Lack of resources – Do physical activities that doesn’t required much equipment or
resources do physical activities like hiking, running, jogging, curl-up, push-up and etc.
because anything can be possible if you have a will do it.

Congratulations! You have done the 1st Module of HOPE 3, it’s time for you to express artistically through a poster to
promote PHILIPPINE FOLK DANCE as an exercise and stress reliever.

19

Poster Making Criteria:

_____ - 30% Relevance to the Theme

_____ - 25% Originality
_____ - 20% Creativity
_____ - 15% Color Harmony
_____ - 10% Visual Impact
_____ TOTAL

19
Post -Test
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?
B. 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. 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
7. 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
8. 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
9. 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
C. Lack of energy D. Lack of skill
10. Which of the following FITT principle refers to the amount of energy the exercise requires?
A. Frequency B. Intensity C. Time D. Type

11. 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
12. 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

20
References

 Kerrie O’Bryan. Introduction to the Energy Systems. SlideShare. March 8, 2012

 Seaward BL. Physical Exercise: Flushing out the Stress Hormones. In: Essentials of
Managing Stress. 3rd ed. Sudbury, Mass.: Jones & Barlett Publishers. 2014
 Sood A. Integrating Joyful Attention. In: The Mayo Clinic Guide to Stress-free Living.
Cambridge, Mass. Da Capo Press/Liflong Books. 2013
 Majoy Drew. Health Optimizing PE. Slideshare. January 21, 2017
 Brad Walker. FITT Principle. Stretch Coach. May 6, 2019
 Charisse Tano. FITT Goal-based on Training Principles. Slideshare. February 6,
2019
 Mateo Cabrera. FITT Principle & Muscular Strength Workout Plan. Slideshare.
October 2, 2014
 Sarah Stanila. 3 Ways Dancing Relieve Stress. Arthur Murray Dance Centers.
November 4, 2016
 https://en.wikipedia.org/wiki/Dance
 https://www.deped.gov.ph/wp-content/uploads/2019/12/DO_s2019_034.pdf
 https://wordart.com/
 https://www.researchgate.net/publication/329558482_Assessment_of_barriers_to_physical_a
ctivities_among_university_students_in_Malaysia
 https://www.who.int/docs/default-source/coronaviruse/coping-with-stress.pdf?
sfvrsn=9845bc3a_2

For 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)855-0048
E-mail Address: [email protected]
21