PARAÑAQUE NATIONAL HIGH SCHOOL-MAIN

SENIOR HIGH SCHOOL PROGRAM

Kay Talise St. Dr. A. Santos Avenue, San Dionisio Parañaque, Metro Manila

Physical Education and

Health 1

MODULE 1
First Quarter

UNIT I:
AEROBIC ACTIVITIES AND
EXERCISES FOR LIFELONG
FITNESS

Prepared by:

Jun C. Alave, MAEd

Ma. Sharmaine S. Gallon, LPT

 UNIT I:

AEROBIC ACTIVITIES AND EXERCISES FOR LIFELONG

FITNESS

Objectives of the Unit

CONTENT STANDARD:
The learner demonstrates understanding of fitness and exercise in optimizing one’s health as a
habit; as requisite for physical activity assessment performance, and as a career opportunity.

PERFORMANCE STANDARDS:
The learner leads fitness events with proficiency and confidence resulting in independent pursuit
and in influencing others positively.

Most Essential Learning Competencies:

1. Self-assesses health-related fitness (HRF). status, barriers to physical activity assessment

participation and one’s diet

2. Sets Frequency Intensity Time Type (FITT) goals based on training principles to achieve and/or
maintain health-related fitness (HRF).

3. Engages in moderate to vigorous physical activities (MVPAs) for at least 60 minutes most days
of the week in a variety of settings in- and out- of school.

4. Analyzes physiological indicators such as heart rate, rate of perceived exertion and pacing
associated with MVPAs to monitor and/or adjust participation or effort.

5. Observes personal safety protocol to avoid dehydration, overexertion, hypo- and hyperthermia
during MVPA participation.

6. Demonstrates proper etiquette and safety in the use of facilities and equipment.

7. Participates in an organized event that addresses health/fitness issues and concerns.

8. Recognizes the value of optimizing one’s health through participation in physical activity
assessments.

9. Organizes fitness event for a target health issue or concern

 CONTENTS

UNIT I:
AEROBIC ACTIVITIES AND EXERCISES FOR LIFELONG FITNESS

LESSON 1: Introduction to Fitness and Health

a) Health and Lifestyle

b) Stress Management
a) Human Energy
b) Proper Nutrition

LESSON 2: Designing Personal Fitness Program

a) FITT Principle of Exercise

LESSON 3: Aerobic Activities

a) Aerobic Exercise
b) Measuring Heart Rate
c) Aerobic Dance
d) Aerobic Dance Elements
e) Phases of Aerobic Workout

FINAL ACTIVITIES FOR THE FIRST QUARTER

LESSON 1: Introduction to Fitness and Health
A. Objectives

At the end of the lesson, students will be able to:

• discuss the importance of health, and lifestyle;

• define stress’s cause and effect;
• describe different coping skills and strategies that can be used to manage stress;
• define energy, nutrition, and weight management;
• identify the human energy systems, their major energy sources, and various nutrients needed to
sustain them;
• analyze and plan what constitutes a balanced diet.

B. Let’s Go Learn

HEALTH AND LIFESTYLE

Health is a multifaceted, dynamic quality that defines how well a person can work at any given
time. The World Health Organization (WHO) has described health as a condition of full physical, mental
and social well-being and not merely the absence of disease or infirmity. Health and wellbeing are closely
connected to each other. Wellness is a term that refers to optimum wellbeing, including a fun and optimistic
approach to a lifestyle that encourages a high degree of well-being.

Lifestyle refers to the overall way of life; the attitudes, habits, and behaviors of a person in daily
life. Lifestyle is a way of life; it depends on our choices of lifestyle to be lived and promoted. If we want to
live a healthier way of life, there would be a substantial decrease in the likelihood of illness and a major
improvement in the probability of enjoying a good life that could be enjoyed for a lifetime.

STRESS MANAGEMENT

Stress is the psychological reaction to any stimulus that a person perceives as threatening.
Stress is the response of the body and mind to unkind or life-threatening events such as anxious emotions,
anxiety, and discomfort. The imbalance between the demand from the environment and the ability of the
person to cope with it can trigger feelings of anxiety. Some reactions, such as irritation, fear or anxiety,
may cause headache or stomach ache. Most people consider stress to be a negative experience, but this is
not always the case; it may also be positive. Improving our efficiency and happiness is called 'eustress,'
while the negative physical effect of stress is called 'distress.’

Causes and Effects of Stress

Stressors are a stress-causing incident, a threatening occurrence or even a stress-stimulus

that is perceived as a danger to a person's well-being. Stress can be controlled; it's self-controlled. Stressors
are all around; stress reduction provides a certain amount that is required for optimal health and wellness.

Commons Reactions Experience During Stressful Situations

Physical Signs Emotional Signs Behavioral Signs Psychological Signs

• muscle tension • anger, irritability • loss of appetite • constantly irritable with
• headache • impatience • overeating other people
 • pounding heart • nervousness • drug abuse • feeling of being a failure
• shortness of breath • forgetfulness • sleep problems • difficulty in making
• increased sweating • inability to concentrate • restlessness decisions
• dry mouth • negative thinking • hurrying and talking to • loss of interest in other
• skin rash • excessive worrying fast people
• grinding teeth, nail biting • loss of interest • criticizing others • having a hard time to
• self-criticism • reckless behavior concentrate
• frequent crying • fidgeting

Appropriate Stress Management Strategies

1. Time management
2. Rest and sleep
3. Exercise
4. Sharing and talking
5. Use relaxation methods in coping with stress:

a. Progressive relaxation uses body's feedback mechanism in reducing muscle tension, a

common indicator of stress.
b. Deep breathing tells the brain to calm down and relax, relieving the stress.
c. Meditation is a technique that temporarily "tunes out' the world, disregards outside
disturbances, and provides inner peace.
d. Visualization (creative imagery) uses imagination to relax and reduce stress (e.g., creating a
pleasing image in your mind).

HUMAN ENERGY

Energy is the source of life itself. Energy is the capacity to work. The body uses the food we eat to
supply energy, build and repair tissue, and regulate metabolism. Energy is required to perform physical
movements, maintain normal body temperatures, and maintain healthy metabolism. This is why energy is
constantly being consumed and transferred.

The two energy transfers that consume our energy are:

• Basal Metabolic Rate- a transfer needed to maintain body temperature to keep us alive with no
motion required.
• Working Energy- considered voluntary movements used for work and play

Human Energy Systems

Energy can be regenerated and refilled by looking at our Adenosine triphosphate or ATP. It is a
compound in our body that stores and uses our energy in a biochemical sense. When an individual move
more, the muscles use ATP. Such three systems can restore ATP:

1. Adenosine triphosphate-Creatine Phosphate (ATP-PCr) System is also known as the phosphagen

system because both the ATP and the PCr contain phosphates. ATP provides the immediate energy
source needed for almost all body processes, including muscle contractions. This high-energy
compound, stored in the muscles, releases energy quickly when an electrical impulse enters the
muscles. It is for the movements of strength and power;

2. Glycolytic System or Lactic Acid System helps replace ATP rapidly when necessary, but cannot be
used directly as a source of energy for muscular contraction. If you exercise at a high degree of
intensity and need to rapidly replenish ATP, the next best source of energy after PCr is muscle
 glycogen. Muscle glycogen must be broken down to glucose, which is called glycolysis, when used
for energy. The advantage of the lactic acid mechanism is the fast production of ATP. It was used
for strength training; and

3. Oxidative System also known as the oxygen system. The oxygen system, like the lactic acid system,
cannot be directly used as a source of energy for muscle contraction, but produces ATP in large
amounts from other energy sources in the body. This has been used for cardiovascular activities.

PROPER NUTRITION

Nutrition is the science of the nutrients and substances in food, their function, interaction and
equilibrium in relation to health and disease, and the mechanism by which the organism ingests, digests,
absorbs, transfers, utilizes and excretes food substances. It is the health sector that emphasizes the
importance of food for growth and development, as well as for raising the chances of disease and disease.
Suitability, consistency and variety are main nutritional concepts. Nutrients are important food substances
that enable our body to function properly. It provides energy, encourages the growth and repair of our cells.
There are six types of nutrients: water, proteins, carbohydrates, fats, vitamins and minerals. These may be
further graded as macronutrients and micronutrients.

Macronutrients such as carbohydrates, fats, proteins and water are required by the body in large
quantities. Micronutrients such as vitamins and minerals are only required in very limited quantities. They
all help our bodies to produce enzymes, hormones and other substances that are critical to growth and
development. There are different strategies that you can use to ensure that you're eating right, such as the
Pinggang Pinoy (Food and Nutrition Research Institute) and the 10 Kumainments (National Nutrition
Council).

PLANNING A BALANCED DIET

While a diet before, during and after exercise is vital to an individual's health, a daily diet is more
important. Total dietary intake for days, weeks and months should be sufficient; otherwise preparation and
results will be adversely affected. As a matter of theory, the body should meet the necessary daily energy
to work well. The Department of Science and Technology (DOST) through the Food and Nutrition Research
Institute (FNRI) has developed the Daily Nutritional Guide (DNG) Pyramid and the "Pinggang Pinoy" (Fig.
2.1) containing the prescribed regular and per meal food intake for each person. This will help an individual
to choose the right food combinations that are needed to feed the body's essential nutrients.

Figure 1.1. Pinggang Pinoy

LESSON 1: ACTIVITY SHEET

NAME: ____________________________________________________
GRADE/STRAND/SECTION: _________________________________

Activity #1: What Will You Say?

Respond to the following:

1. Your cousin, Kevin, claims exercise takes so much energy, causes discomfort, and consumes much of
the time. How would you persuade Kevin to accept that his ideas about physical activity are not true?
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________

2. Your sister, Loislane, is upset because her volleyball coach says that the team has to stretch 10 minutes
after every training session. She feels it's a waste of time so she's trying to miss it. What will you say to
her? Why?
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________

3. What are you going to do if your older brother, Matt, says he doesn't need to exercise because he says he
stays in shape by eating the right food, controlling his weight, and avoiding alcohol?
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________

Activity #2: Lifestyle Stress Management

Describe your current lifestyle as it relates to stress management for each of the areas mentioned
in the table below. Do you have enough social support, for example? What are your fitness and food habits
like? Was time management a problem for you? For each row, list two ways that you can change your
current behaviors to help you handle your stressors.

Current lifestyle Lifestyle change #1 Lifestyle change #2

Example: -No time for exercise - motivate myself to do - at least give 30 minutes
exercise through planning time for exercise
my exercise plan everyday
Social support system

Exercise habits

Nutrition habits
Time-management
techniques
Self-talk patterns
Sleep habits
LESSON 1: ACTIVITY SHEET

NAME: ____________________________________________________
GRADE/STRAND/SECTION: _________________________________

Activity #3: Think about it!

1. Why is it important to have a proper diet and nutrition?

______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

2. Identify your bad eating habits and provide ways in correcting them?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

3. List down five essential micronutrients and identify five possible food sources for each.
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

Activity #4: My Food Program

Choose one physical activity/sport and create a one-week food program before, during, and after
the activity. Use the Pinggang Pinoy as your guide in planning.

Your Chosen Physical Activity/Sport: ___________________________________________

Day Before Exercise During Exercise After Exercise

1
2
3
4
5
6
7
LESSON 2: Designing Personal Fitness Program
A. Objectives

At the end of the lesson, students will be able to:

• recognize the principles of exercise training;
• identify the guidelines in determining fitness goals;
• design personal fitness program with the use of FITT principle and the three components of
exercise program.

B. Let’s Go Learn

PRINCIPLES OF EXERCISE TRAINING

1. Principle of Overload states that the body system must be subjected to physical stress beyond its normal
limits in order to adjust and develop its work. For example, in order to create stronger muscles, you
have to work against the resistance that forces your muscle to its limits. Throughout a period of time,
the muscles adjust to a higher workload, thereby increasing the workload more.

2. Principle of Progression indicates that overload must be implemented in a systematic and logical
manner. If too much physical stress is applied too early, the system does not have the time to change
properly and could be hazardous to health. Overloading must be performed slowly, allowing the body
time to adapt.

3. Principle of Specificity refers to a specific task to be carried out in order to bring about particular
adaptations. For example, if a person wants to improve his or her cardiorespiratory fitness, aerobic
activities are strongly suggested.

4. Principle of Reversibility shows that any benefits earned from daily physical exercise will stop if they
are no longer participating in the fitness program.

5. Principle of Individuality gives the impression that all individuals are different from each other, and
that fitness plans must be adapted to their needs.

6. Principle of Recovery reminds us that our bodies take the time to adjust to the physical stress of being
active, and thus, allow adequate time for adaptation to occur.

GUIDELINES IN DETERMINING FITNESS GOALS

1. Write short-term and long-term performance goals.

2. Set realistic goals.
3. Write specific goals.

SMARTER Objectives in setting fitness goals

OBJECTIVES DESCRIPTION EXAMPLE GOAL
S Specific What, Why, Who, When, and How? You I will exercise for 30 minutes at least
should have a definite direct target objective. 3 times a week.
M Measurable Objective should be measurable to truthfully I will be able to run for 30 minutes
gauge your goal. without stopping.
A Attainable/ Goals should be stimulating, neither too I will finish the 5k fun run in 30
Achievable comfortable nor too difficult. minutes or less.
R Realistic Goals should be attainable given the I will compete in a 10k event in 6
resources, effort, and time. months.
T Time Goals must be timely, helpful, and attainable I will lose at least 5 kilograms in 3
in a period of time. months.
E Exciting Goals must be motivational and encouraging I will learn how to swim and ride a
to level up and improve. bike so I can join the triathlon club.
R Recorded Evaluate the workout you have done, its I will increase the distance I can run
regularity made with the type of training. by 10% every 2 weeks.

Table 4.1. SMARTER Objectives in setting fitness goals

FITT PRINCIPLE OF EXERCISE

The FITT Principle is an acronym for Frequency, Intensity, Time, and Type. These are the key
factors in designing an exercise program that will address the current fitness level, provide means to
overload the body, and trigger positive adaptations.

1. The frequency of an exercise program depends on the current fitness level and the type of activity
performed.
2. The intensity of an exercise refers to the difficulty level of the workout.
3. The time or duration of an exercise session is influenced by the intensity and the type of activity
performed.
4. The type of activity is influenced by the fitness goal and the current fitness level.

FITT Principle Table

F Frequency of exercise How Often Beginner 3-5 days per week
Moderate to High 5-7 days per week
I Intensity of Exercise How Hard Beginner Less than 145 BPM
Moderate to High 145-186 BPM
T Time of Exercise How Long Beginner 20-30 minutes
Moderate to High 30-60 minutes
T Type of Exercise Which Exercise A continuous activity that is aerobic (Requires
Oxygen)

Exercise Prescription
Cardiovascular Muscular Muscular Strength Flexibility
Endurance Endurance
Frequency Exercise 3-5 times per Exercise2-4 times Weight train 2-4 Daily stretching
week per week times per week
Intensity Train at 60-80% of target Add or maintain 60-75% of max 3 Stretch muscles and
heart rate weight and sets of 8-12 hold beyond its
repetitions repetitions normal length
Time 20-60 minutes per session About 30-60 About 30-60 Hold each stretch
minutes. minutes. 10-15 seconds.
Type Any aerobic activity Resistance training Anaerobic activities Stretches that allow
keeping the heart rate yoga. Pilates, light such as the body to move
within the target zone weights. weightlifting and sit through full range
ups. of motion.
 LESSON 2: ACTIVITY SHEET

NAME: ____________________________________________________
GRADE/STRAND/SECTION: _________________________________

Activity: Fitness Contract

Fill-out the necessary information below for your program plan and contract.

MY PERSONAL FITNESS PROGRAM PLAN AND CONTRACT

I, ________________________________________, am contracting with myself to follow a

(name)
physical fitness program to work toward the following goals:

Specific or short-term goals (Example: Improving body weight)

• ________________________________________________________
• ________________________________________________________

General or long-term goals (Example: Develop good attitude towards exercise)

• ________________________________________________________
• ________________________________________________________

My Program plan is as follows:

Activities Components (Check ✔) Frequency (Check ✔) Intensity Time

(bpm) (duration)
CRE MS ME F BC M Tu W Th F Sa Su

Example swimming: ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔ 140-170 bpm 45 mins

Cardiorespiratory Endurance (CRE), Muscular Strength (MS), Muscular Endurance, Flexibility (F), Body Composition (BC)

My Program will begin on. My program includes the following schedule of mini-goals. For each
step in my program, I will give myself the reward listed.

Completing 2 full weeks of program March 20, 2020 New Shoes___

(mini-goal example) (date) (reward)
 ___________________________________________________ ____________ ___________
(mini-goal 1) (date) (reward)

___________________________________________________ ____________ ___________

(mini-goal 2) (date) (reward)

My program will include the addition of physical activity to my daily routine (Such as climbing
stairs or walking at park):

• _______________________________________________________
• _______________________________________________________

I will use the following tools to monitor my program and my progress toward my goals:
____________________________________________________________________
____________________________________________________________________
(list any charts, graphs, or journals you plan to use)

I sign this contract as an indication of my personal commitment to reach my goal.

_____________________________________________ __________________________
(your signature) (date)

I have recruited a helper who will witness my contract:

_____________________________________________________________________________
(list any helper will participate in your program)

____________________________________________ _________________________
(witness signature) (date)
LESSON 3: Aerobic Activities
A. Objectives

At the end of the lesson, students will be able to:

• identify the benefits and advantages of aerobic activities;
• discuss the importance of aerobic dance in promoting fitness and health;
• measure heart rate and target heart rate following the given procedure;
• perform aerobic dance elements;
• design personal aerobic dance.

B. Let’s Go Learn
Aerobic exercise is a type of cardiovascular conditioning. It's related to as "cardio." Through
definition, aerobic exercise means "with oxygen." Breathing and heart rate should rise during aerobic
activity. Aerobic exercise helps keep your heart, lungs, and circulatory systems healthy. Aerobic Activities
are brisk walking, swimming, running, cycling, jogging, hiking, rope skipping, stair climbing, racquet
sports and the most popular is aerobic dancing.

Measuring Heart Rate

Measurement of heart rate or pulse is shown in beats per minute (bpm). To determine the number
of beats per minute, take the pulse rate, count the first pulse beat as zero for 10 seconds, then multiply by
six.

Target Heart Rate

The ability to monitor the heart rate makes it possible to assess the strength of aerobic exercise by
measuring the pulse during the workout and matching it to the target heart rate. The popular method for
calculating the target heart rate is based on the percentage of the expected maximum heart rate. Check your
pulse at regular intervals (every 5 to 10 minutes) during your exercise and compare your heart rate to your
target heart rate. If the heart rate is below the target level, increasing the speed or effort marginally to
achieve the required strength. If the heart rate of exercise is above the target limit, raising the speed or effort
marginally to stay within the limit.

TARGET MAXIMUM HEART RATE (MHR) METHOD

1. Maximal Heart Rate 220 - Age = MHR
55% x MHR = Lower Limit
2. Training Heart Rate Range for Moderate Intensity Exercise
70% x MHR = Upper Limit
70% x MHR = Lower Limit
3. Training Heart Rate Range for Vigorous Intensity Exercise
85% x MHR = Upper Limit
TARGET HEART RATE RESERVE (HRR) METHOD
1. Heart Rate Reserve MHR – RHR = HRR
50% x HRR+ RHR =Lower Limit
2. Training Heart Rate Range for Moderate Intensity Exercise
65% x HRR+ RHR = Upper Limit
65% x HRR+ RHR =Lower Limit
3. Training Heart Rate Range for Vigorous Intensity Exercise
 80% x HRR+ RHR = Upper Limit
AEROBIC DANCE

Each of the aerobic activities to be selected has its own characteristics. The interesting side of
this aerobic activity when movement is combined with music and dance routine. Regular and active
participation in aerobic dance mainly improves cardiovascular endurance and improves psychological well-
being. Active and regular participation in aerobic dancing will help us:

• Improve the fitness of the respiratory and circulatory systems, resulting in reduced risk of
cardiovascular disease, better stress control, better relaxation and increased strength and vitality.
• Enhance solid joints of firmer muscles, stance balance, reduced body fat and improved digestion.
• Improving physical health and appearance, self-esteem and self-confidence.
• Impacts the systems of the body in ways that reduce depression.
• Develop coordination, balance and memory.

AEROBIC DANCE ELEMENTS

The footwork pattern, known as "base movements," is the basis of the choreography of the steps in
every aerobic dance class. Below are some of the basic aerobic dance elements commonly used.

March/Walk/Step: Transfer weight from one foot to another, without losing contact with the floor.
Hamstring Curl: Step right foot to the right side; lift and bend the left leg (heels toward buttocks).
Step Touch: Step right foot to right side; tap ball of left foot.
Knee Lift: Step right foot to right side; lift and bend the left leg.
Jumps: Take off on two feet and land on two feet.
Leaps: An aerial movement from one foot to the other; sustained loss of contact with the floor.
Kicks: Step right foot to the right side; left leg forward (front kicks).
Leg Lifts: Stand on one leg and lift another leg to the side.
Knee Up: Lift knee towards waist (as high as you can lift it easily)
V-Step: Lead foot step forward, another foot step forward, lead foot back in, and other foot back in also. It
is just like making a "v” movement with the feet.
A-Step: Lead foot step forward, another foot step forward also, lead foot step back and Out, then the other
foot step back out also, making an “a" movement.
Grapevine: step cross step close movement.

PHASES OF AEROBIC WORKOUT

Hoeger and Hoeger (2007) presented a typical aerobic workout which is divided into three phases:
warm-up, actual, and cool-down phases.

1. A 5 - 10-minute warm-up phase during which the heart rate is increased gradually to the target
zone.
2. The actual aerobic workout, during which the heat rate is maintained in the target zone for 20 to 60
minutes.
3. A 10-minute aerobic cool-down, when the heart rate is lowered gradually toward the resting level.

The target training zone will be tracked by checking the exercise of the heart rate by checking the
exercise of the heart rate, the pulse being controlled by the radial or carotid artery. When checking the
pulse, start with zero and count the number of beats in a period of 10 seconds, then multiply by 6 to get the
pulse rate per minute. The heart rate must be measured in 10 seconds, because the heart rate starts to slow
down 15 seconds after the exercise has ended.

Constant monitoring of the heart rate during the exercise session should be the first few weeks of
the program. When the body's reaction to exercise is strong, the heart rate can now be tracked twice (one at
5 to 7 minutes) during the exercise session and the other at the end of the workout.

If an individual experiences difficulty in compliance with the program, it is important to reconsider

the goals and objectives of the program, or to start the program gradually in order to show progress. If you
think the exercise can't be carried out in the time you want to set, adjust the time at your pace, a little lower
than the target.
LESSON 3: ACTIVITY SHEET

NAME: ____________________________________________________
GRADE/STRAND/SECTION: _________________________________

Activity #1: Getting Your Target Heart Rate Zone for Aerobic Exercise

Calculate target heart rate zone in beats per minute (bpm) and then calculate your resting heart rate
(RHR) by counting how many times your heart beats per minute when you are at rest, such as first thing in
the morning. Count your pulse for 10 seconds and multiply by six.
Activity #2: Aerobic Dance Log Card

Complete the aerobic dance log card, like the one below to monitor your program and track your
progress within three weeks. Fill in the intensity and time (duration) for each workout.

SAMPLE AEROBIC DANCE CARD:

AEROBIC DANCE LOG CARD
NAME: VALDEZ, PAUL L.
Frequency: Three (3) days per week
Intensity: _________to __________bpm (MHR)
__________to __________bpm (HRR)
(get your target heart rate zones result: MHR Method and HRR Method in activity #1)

Dance Mon Tue Wed Thu Fri Sat Sun

Variations
Check the day you
have performed
✔ ✔ ✔
INSTRUCTOR
DESIGNED Date March 8, March March
ACTUAL 2021 10, 2021 12, 2021
AEROBIC
DANCE
Time 3:00pm- 3:05pm- 3:00 pm
(Free to choose what 4:00pm 4:05 am 4:00pm
time to do the activity)

Your Signature
LESSON 3: ACTIVITY SHEET

NAME: ____________________________________________________
GRADE/STRAND/SECTION: _________________________________

FIRST WEEK:
This is your first week encounter with the dance. Your task is to practice and perform the first three
(3) variations.
• Visit the link below for the instructional video of Variations 1-3:
Variations of Aerobic Dance: https://youtu.be/jdM1vstHKk0
Variations of Aerobic Dance with the Aid of Music: https://youtu.be/U-rdKsNh1Y0

AEROBIC DANCE LOG CARD

NAME:
Frequency: Three (3) days per week
Intensity: _________to __________bpm (MHR)
__________to __________bpm (HRR)
(get your target heart rate zones result: MHR Method and HRR Method in activity #1)

Dance Mon Tue Wed Thu Fri Sat Sun

Variations

Dance Variations Check the day

you have
Variation 1 performed
V-Step with Body Wave

Variation 2
Pump Series Date

Variation 3
Knee Ups Time

Use your chosen and

preferred music from activity Your Signature
#3.

Reminders:
1. Always start your daily physical activities with warm-up and end it with cool down.
2. Wear proper attire when you perform. Observe social distancing.
3. To those students with health problems, perform the activities moderately, if body is not capable
of doing any physical exercise, approach the teacher via online for clarification.
LESSON 3: ACTIVITY SHEET

NAME: ____________________________________________________
GRADE/STRAND/SECTION: _________________________________

SECOND WEEK:

This is your week encounter with the dance. Your task is to practice and perform variations 4, 5,
and 6. Once done, perform variations 1-6.

• Visit the link below for the instructional video of Variations 4-6 (forward the video to view
variations 4-6):
Variations of Aerobic Dance: https://youtu.be/jdM1vstHKk0
Variations of Aerobic Dance with the Aid of Music: https://youtu.be/U-rdKsNh1Y0

AEROBIC DANCE LOG CARD

NAME:
Frequency: Three (3) days per week
Intensity: _________to __________bpm (MHR)
__________to __________bpm (HRR)
(get your target heart rate zones result: MHR Method and HRR Method in activity #1)

Dance Mon Tue Wed Thu Fri Sat Sun

Variations

Dance Variations Check the day

you have
Variation 4 performed
Step Kick with Side Wave

Variation 5
V-Step and Side Touch Series Date

Variation 6
Grapevine with Side Step Time
Use your chosen and
preferred music from activity
#3. Your Signature

Reminders:
1. Always start your daily physical activities with warm-up and end it with cool down.
2. Wear proper attire when you perform.Observe social distancing.
3. To those students with health problems, perform the activities moderately, if body is not capable
of doing any physical exercise, approach the teacher via online for clarification.
LESSON 3: ACTIVITY SHEET

NAME: ____________________________________________________
GRADE/STRAND/SECTION: _________________________________

THIRD WEEK:

This is your fourth week encounter with the dance. Your task is to practice and perform variations
7, 8, and 9. Once done, perform variations 1-9 (whole routine). If you are ready for recording, record your
final output, this will serve as your recorded final output for your first quarter.

• Visit the link below for the instructional video of Variations 7-9 (forward the video to view
variations 7-9):
Variations of Aerobic Dance: https://youtu.be/jdM1vstHKk0
Variations of Aerobic Dance with the Aid of Music: https://youtu.be/U-rdKsNh1Y0

AEROBIC DANCE LOG CARD

NAME:
Frequency: Three (3) days per week
Intensity: _________to __________bpm (MHR)
__________to __________bpm (HRR)
(get your target heart rate zones result: MHR Method and HRR Method in activity #1)

Dance Mon Tue Wed Thu Fri Sat Sun

Variations

Dance Variations Check the day

you have
Variation 7 performed
Duck and Weave with Jump

Variation 8
Scissors with Hamstring Curl Date

Variation 9
V-Step Arm Curl with Double Time
Side Step

Use your chosen and

preferred music from activity Your Signature
#3

Reminders:
1. Always start your daily physical activities with warm-up and end it with cool down.
2. Wear proper attire when you perform.Observe social distancing.
3. To those students with health problems, perform the activities moderately, if body is not capable
of doing any physical exercise, approach the teacher via online for clarification.
 NAME: ____________________________________________________
GRADE/STRAND/SECTION: _________________________________

FINAL ACTIVITIES FOR THE FIRST QUARTER

The final activities set for the first quarter will serve as the basis in formulating your final
output. All weekly activities should be done and memorized. The memorized steps/variations will
be performed as one routine. It will be recorded and submitted to the teacher as indicated in the
last part of this module.

Developing Personal Aerobic Dance Exercise Program

This activity is an outline that will guide you on how to plan and design for your own aerobic
program. The outline design is composed of aerobic phases which includes warm-up, main physical
workout, and cooldown. Music, time, and dance elements are also included to make the program
comprehensive.
Complete the plan by supplying the following; (a) intensity heart rate, (b) warm-up activities as
identified under dance steps, and also (c) cool down activities.

Frequency: Three (3) days per week

Intensity: _________to __________bpm (MHR)
__________to __________bpm (HRR)
(get your target heart rate zones result: MHR Method and HRR Method in activity #1)

AEROBIC DANCE
Phases of Aerobic Dance Elements Music Time
Dance
You are the one who will design your warm
Warm Up up dance exercise. Write the name of your
dance steps and counting in the space
provided. You will choose your music in the Write the
Suggested Warm up activities: next column. You are free to choose your own minutes of
music for the warm-up. your chosen
• Head to toes stretching music.
activities
• Aerobic dance Elements Dance Steps Counting
(basic arm and locomotor Example: side shuffle As desired
movements)
___________
a) ___________________
visit the links below: b) ___________________ (minutes of
c) ___________________ your chosen
Basic Arm Movements d) ___________________ music)
https://youtu.be/1yOdmnohC3s e) ___________________
 REMINDER: It is your choice how many
Basic Locomotor Movements dance steps and counting you will use in your
https://youtu.be/AsAyPw4tzY4 warm-up dance exercise.

Rhythmic Combination of
Arms and Feet
https://youtu.be/F89Qb0xUPnA

The teacher already designed the variations

of aerobic dance which you will practice and Below is the list of Aerobic
execute in your final performance output.
dance music which you can
Dance Variations Counting choose from. Select one as
your official music for your Write the
Variation 1 Aerobic dance routine. Circle minutes of
V-Step with Body Wave 16 your chosen
your chosen music.
Variations of Aerobic music.
Variation 2
Dance 16 Hi-Low cardio aerobics-burn
Pump Series
between 210 - 700 calories in
just
visit the links below: Variation 3
16 20min-cardio-Aerobics (19:53
Knee Ups
minutes)
Variations of Aerobic Dance youtu.be/uO5OkT6hPok
https://youtu.be/jdM1vstHKk0 Variation 4
16
Step Kick with Side Wave
Limbo - Daddy Yankee – _________
Variations of Aerobic Dance Just Dance 2014 (3:51)
Variation 5 minutes
with the Aid of Music 16 youtu.be/S6Jb2UZ73fE
https://youtu.be/U-rdKsNh1Y0 V-Step and Side Touch
Series
Maroon 5 - Moves Like Jagger
16 [Lyrics] (3:25)
Variation 6
youtu.be/NNM2kEBGiRs
Grapevine with Side Step
16
Variation 7
Duck and Weave with Jump
16
Variation 8
Scissors with Hamstring Curl

Variation 9
16
V-Step Arm Curl with
Double Side Step

You are the one who will design your cool Write the
Cool Down down dance exercise. Write the name of your You are free to choose your own minutes of
dance steps and counting in the space music for the warm-up. your chosen
provided. music.
Suggested cool down activities:
• Head to toes Dance Steps Counting
Example: biceps stretch As desired ___________
stretching activities
• Aerobic dance a) ____________________ (minutes of
Elements (basic arm
b) ____________________ your chosen
c) ____________________ music)
 and locomotor d) ____________________
movements) e) ____________________
visit the links below:
➢ REMINDER: It is your choice how
Basic Arm Movements many dance steps and counting you will
https://youtu.be/1yOdmnohC3s use in your cool down dance exercise.

Basic Locomotor Movements

https://youtu.be/AsAyPw4tzY4

Rhythmic Combination of
Arms and Feet
https://youtu.be/F89Qb0xUPnA

IMPORTANT REMINDERS:

1. Your designed warm-up and cool down exercises should only be used during practice. This
has the purpose of conditioning your body before the actual routine. The warm-up and cool
down activities are not included in the final video.
2. The video (final performance output) must contain the nine (9) variations. The nine (9)
variations must be repreated twice. The variations should be executed according to its
order. See the video link provided.
3. Students with difficulty in performing physical activties, a remediation activity is provided.
ON SUBMISSION OF FINAL OUTPUT FOR THE FIRST QUARTER

A. WHAT TO SUBMIT
1. Answered activities, aerobic dance log card, Personal Aerobic Dance Exercise Program
2. Video output on Aerobic Dance Routine

B. GRADING PERCENTAGE
3. 40%- Written output (Answered activities, aerobic dance log card)
1. 60%- Recorded video on Aerobic Dance Routine

C. RUBRIC FOR RECORDED VIDEO

Choreography - 20%
▪ Different combination of steps.
Mastery of the Routine - 50%
▪ Movements are continuous and perfectly done.
Preparedness - 20%
▪ Impact and awareness of all guidelines and mechanics
Choice of Music
▪ Beats of music per movement, it must be fast beat. - 10%

D. HOW TO SUBMIT
1. Online Submission: Submit your file through Google Drive.

2. Format of Video for Online Submission

Name your file in this format: LastName, Grade&Section, Performance Output
Example:Valdez_11Caro_PerformanceOutput

3. Offline Submission: Submit your whole module to your teacher with your name and
signature at the end of the module.

E. IMPORTANT REMINDERS FOR VIDEO RECORDING

1. The whole performance should NOT be edited. It should be continuously recorded. If
you edited it, you will have a deduction on your final grade.
2. The order of performance is exactly what is provided for you, just look for a music or
choose to the given choices of music and synchronize the steps for timing of rhythm.
3. Please wear proper attire when you perform: wear t-shirt (any color) and jogging pants,
also wear rubber shoes. (For girls who have long hair: ponytail your hair; For girls who
have short hair: clip your hair. As long as possible boys and girls your face should be seen
in the video)

_______________________________________________
Signature over Printed Name/Grade & Section