PHYSICAL EDUCATION

Quarter 1 –Module
PART 1: DANCE BENEFITS
2 Dance and Its Directions: Based on your experience and
Benefits observation. Give at least two benefits of
dance based on the following (write your
answers in your activity notebook):

PHYSICAL
1.

2.

EMOTIONAL
1.

2.

MENTAL
1.

2.

SOCIAL
1.

2.

CULTURAL
1.

2.

PART 2: LIST ME DOWN!

Directions: List five common factors among
dancers who have an injury. Write your answer in
your notebook.
1.
PROCESSING QUESTIONS
 What is dance?
2.

3.

4.
 Do you think dancers are at a higher
risk of injuries as compared to other
athletes? Why?
5.

TASK 1: LET’S DO SOME STRETCHING!

Warm-up: Dynamic Stretching Exercises  Do you think dance can help you in
 After performing the given enhancing your fitness? How?
exercises, use the following rating
scales to assess your performance:

I – I can perform the exercises by myself

O – I can perform the exercises with

other’s help

W – I will do it next time

I have learned that
So, which of the three reflects your
performance a while ago?

TASK 2. HR LOG
Directions: Here is an HR log, a template that I have realized that
allows you to self-assess and report your heart
rate before and after you perform each
physical activity, the time you spent, and your
Rate of Perceived Exertion (RPE) of the I will apply
physical activities you do in a daily basis.
Copy and accomplish this log sheet in your
activity notebook.

NAME:
DATE ACTIVITY TIME SPENT HR (RPE) HR (POST) RPE SIGNATURE

DIRECTIONS: Write TRUE if the statement

is correct and FALSE if it is incorrect. Write
your answers in your activity notebook.
1. Dancing can improve
coordination, balance, flexibility, and body
composition.
2. . A shoe that does not fit
properly has insufficient shock absorption and
will significantly contribute to injury risk.
3. There are two types of
musculoskeletal injuries -acute and overuse.
PRE-ASSESSMENT
4. Pain is a good indicator that 1. Manny Pacquiao increases the
there is damage to the tissue.
number of jumping jacks he does
5. The inability to manage
from one hundred times to two
stress leads to fatigue and burnout which is
hundred times. What principle of
associated with an injury.
exercise training is observed by
6. Dancers are known to
Many Pacquiao?
be flexible thus they don’t need to perform
A. Principle of Specificity
a warm-up before their dance training or B. Principle of Progression
performance. C. Principle of Reversibility
7. Dance comes in different D. Principle of Overload
forms. All dance styles are not alike and they
are distinctive. 2. Hidelyn Diaz’s goal is to win a gold
medal on the upcoming Tokyo
8. Dancing can help in releasing Olympics. She will be participating
emotions and improves body image. in the 55 kg division of the
9. Dancing is a great way to weightlifting event. Thus, she lifts
lower the risk of cardiovascular diseases. heavy weights every day. What
10. Dance provides a principle of exercise training is
unique opportunity for meaningful group observed by Hidelyn Diaz?
involvement as it encourages intense, positive A. Principle of Individuality
social interaction and interpersonal B. Principle of Progression
relationships in the working group. C. Principle of Reversibility
D. Principle of Specificity
3. Anna runs 1 kilometer every day
during summer vacation. Due to
this, she lost 2 kilograms of weight
by the end of May. She stops
running every day when classes
started. After a few months, she
gains back the 2 kilograms of
PHYSICAL weight that she lost. What principle
EDUCATION of exercise training did Anna
Quarter 1 – Module 3 experience?
FITT Goals A. Principle of Overload
B. Principle of Reversibility
C. Principle of Individuality
D. Principle of Specificity
4. Princess plans to perform 10 curl-
ups this week. She also plans to
add five curl- ups after this week.
What principle of exercise training
 is observed by Princess?
A. Principle of Specificity ACTIVITY 1: MOVE IT!
B. Principle of Progression
C. Principle of Reversibility 1. What is your pulse rate after doing the
D. Principle of Individuality
5. Kevin and Joseph followed the
same fitness plan every day. Joseph activity? (To determine your pulse rate, find your
being an athlete gained great pulse and press it gently using your index finger.
results. On the other hand, Kevin Count the number of beats in 10 seconds and
struggled during the exercise multiply by 6 to get your number of
program and even sprained his beats per minute.)
ankle. What principle of exercise
training is observed by Kevin and  Walk around your house for three
Joseph? minutes
A. Principle of Individuality
B. Principle of Progression
C. Principle of Reversibility
D. Principle of Specificity  Jog around your house for three
minutes

Part II. Instructions: Fill-in the blanks with the

correct missing letters to form the correct word/s
that is/are being described in the following
 30 Jump jacks
statement/s. Write your answers in your notebook.

1. F Q Y
It is the number of physical activities done 2. How is your talking ability?
each week.
2. I S T  Walk around your house for three
It is the rate at which each physical activity is minutes
performed.

3. T
It is the mode of exercise or activity.  Jog around your house for three
minutes
4. T
It is the duration or distance covered in an
exercise session.
5. E L H- R LA D  30 Jump jacks

F T E S
It is your current fitness level.

3. Is the Intensity of the physical activity light,

moderate, or vigorous? Why?

 Walk around your house for three

minutes

 Jog around your house for three

minutes
  30 Jump jacks

ACTIVITY 2: IDENTIFY THEM!

Activities Cardiovascular Fitness

1.
2.
3.
Flexibility Activities ACTIVITY 1: HOW INTENSE SHOULD
1. YOU BE?
2.
3. 1. Get your Maximum Heart
Rate MHR = 220 – Your
Endurance Muscular Strength and Age
Activities MHR =
1. Example: MHR = 220 – 20
2.
3. MHR = 200

2. Get your Heart Reserve Rate

HRR = MHR – Your Resting
Heart Rate HRR =
Example: HRR = 200 – 90
Why is it important to follow the principles
of exercise training (e.g. Principle of HRR = 110
Overload, Progression, Specificity,
3. Get the 60% to 80% of the Heart Reserve Rate
Individuality, and Reversibility)?
3.a) 60% X HRR =

1. What is the difference between Frequency, 3.b) 80% X HRR =

Intensity, Type, and Time?
4. Get the Target Heart Rate
4.a) 60% HRR + Resting Heart rate =
4.b80% HRR + Resting Heart rate =
5. Target Heart Range is to

2. Why is it important to maintain your

health-related fitness on the FITT
principle?

ACTIVITY 2: PLAN IT!

3. How can you use the FITT principle in Instructions: Create your own
maintaining your health-related fitness? FITT goals based on your target
 heart range. Write your answers in b.
your notebook.

FITT GOALS Time - (Amount of time

spent for the Activity)
Warm-up

Frequency - (Identify days in a week for

your activity) Cooldown

Frequency - (Identify days in a week for

your activity)
Intensity - (Light, moderate, heavy/vigorous)

Type - (Aerobic Exercise- Specific Intensity - (Light, moderate, heavy/vigorous)

to Dance
Type - (Aerobic Exercise- Specific
Time - (Amount of time to Dance
spent for the Activity)
Time - (Amount of time
spent for the Activity)
Week 1 and 2 exercise goal

Frequency - (Identify days in a week for

your activity)

I have learned that

Intensity - (Light, moderate, heavy/vigorous)

Type - (Aerobic Exercise- Specific

to Dance
a.
I have realized that
b.

Time - (Amount of time

spent for the Activity) I will apply

Week 3 and 4 exercise goal

Frequency - (Identify days in a week for

your activity)

Questions
1. Differentiate Frequency, Intensity, Type and Time
from one another.
Intensity - (Light, moderate, heavy/vigorous)
Frequency
Type - (Aerobic Exercise- Specific
to Dance
a.
Intensity
Type

Time

2. Give at least one fitness goal for each component of

the FITT principle

Frequency

Intensity

Type

Time

3. Why is it important to maintain your Health-

Related Fitness based on
the FITT principle? PRE-ASSESSMENT
Direction: Read and answer each question
carefully. Write the letter of the correct
answer in your notebook.
1. Dancing can prevent some diseases caused
by a sedentary lifestyle, if regularly
performed. Which of the following does
NOT belong to the group?
A. Diabetes
B. Lung cancer
PHYSICAL C. Obesity
EDUCATION D. Weight gain
Quarter 1 – Module 4
2. How do different dances contribute to one’s
Achieving Fitness
fitness and well-being?
Goals Through A. They help make one physically active
Dancing preventing lifestyle diseases.
B. They help build friendship among other people.
C. The help prevents sedentary lifestyle-related
diseases.
D. They develop one’s talent in dancing.
3. Aside from fitness, which of the
following can be developed if one engages 9. Which of the following is NOT a religious
in social dancing activities? festival?
A. Courtesy A. Ati-Atihan Festival
B. Respect B.Dinagyang Festival
C. Sense of community C.Higantes Festival
D. All of them
D. Masskara Festival
4. Which among the following is NOT a
folkdance?
10. It is a style of expressive dance that
A. Bahay
Kubo combines elements of several dance genres
B. Itik-Itik including modern, jazz, lyrical and classical
C. Kuratsa ballet.
D. Sayaw sa Bangko A. Ballroom
B.Cheerdance
5.If an individual could hardly catch his C. Hip hop
breath off while performing festival dances, D. Modern and Contemporary
what is the intensity of his activity?
A. Heavy
B. Moderate
C. Light
D. Moderately light

6. Which of the following is a cultural dance

performed to the strong beats of percussion
instruments by a community of people
sharing the same culture and is usually done
in honor of a Patron Saint or thanksgiving of
a bountiful harvest? ACTIVITY 1: IDENTIFY IT!

A.Cultural dance 1.

B. Festival dance
C. Folk dance

D. Social dance

7. It is a type of dance where individuals

without professional dance training but with
a natural instinct for movement brought 2.
dancing to the streets.
A.Ballroom
B. Folkdance
C. Hip hop
D. Modern and Contemporary

8. What type of dance must showcase

tumbling, jumps, tossing, pyramid, stunts, 3.
and dance during a competition?
A. Ballroom
B. Cheerdance
C. Festival dance
D. Hip hop
4.

5. 1. Which among the kind of dance have

you tried performing?

6.

ACTIVITY 2: RECOLLECT IT!

2. What kind of dance is appropriate to be
1. When did you used as an exercise at home?
experience
dancing? Cite the
most recent one.
2. What type of
dance
(e.g.Traditional
(folk and ethnic),
Modern and
contemporary,
Ballroom
(recreational and
competitive),
Cheer dance,
Hip- hop/street,
and Festival 3. What kind of exercise or Health-Related
dance) Fitness Component is dancing?
did you perform?
3. What kinds of
movements did
you do?
4. What did you feel
after dancing?
Did you feel
tired?
5. How much sweat
did you produce
after
 GOAL Frequency Inten
(Identify days in a (Ligh
week for your heavy
activity)
My Short-term
goal is

My Long-term
ACTIVITY 1: SOLVE IT! goal is
Part I. Target Maximum Heart Rate
(MHR) Method:

1. Estimated Maximum Heart Rate

220 – Age = MHR

2. Range for Moderate Intensity Exercise

55% x MHR = ( Lower Limit )

70% x MHR = ( Upper Limit )

3. Range for Vigorous Intensity Exercise

70% x MHR = Lower Limit
85% x MHR = Upper Limit

Lower Limit Upper Limit

Moderate
Vigorous

Part II. Target Heart Rate Reserve

(HRR) Method:

1. Estimated Heart Rate Reserve

Maximum Heart Rate (MHR) – Resting Heart Rate
(RHR) = Heart Rate Reserve (HHR)

2. Range for Moderate Intensity Exercise

50% x HRR + RHR = Lower Limit
65% x HRR + RHR = Upper Limit
Guide Questions:

1.Is dancing a type of exercise? Why or Why not?

3. Range for Vigorous Intensity Exercise
65% x HRR + RHR = Lower Limit
80% x HRR + RHR = Upper Limit

Lower Limit Upper Limit

Moderate
Vigorous 2. Why is it important to include dancing as part
of your fitness plan?
 I will apply

3. What are the benefits that you can get on

dancing? Instructions: Record a minimum of
three minutes and a maximum of five
minutes Zumba work-out video inside
your house. You should wear proper
athletic attire during filming. You can
use your preferred background music.
Pass your Zumba video via messenger
on

. You will be graded using the attached

rubrics.

I have learned that

I have realized that