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Physical Education
Quarter 4 – Module 1:
Other Dance Forms (Cheerdance and
Contemporary Dance)

Department of Education – Republic of the Philippines

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Activity 1: HR Log

I. Objectives:
At the end of the activity, you will be able to:
- record your own resting heart rate (RHR), training heart rate (THR) and
training intensity (TI);
- determine the difference between moderate to vigorous exercise to
one’s heart rate;
- assess and report your own heart rate before and after performing a
physical activity; and
- appreciate the importance of keeping track of your own fitness data in relation
to improving personal fitness necessary in influencing others in the society.
II. Materials:
- “HR (Heart Rate) Log” template
- Activity notebook and ball pen
- RPE (Rate of Perceived Exertion) Chart
III. Procedure:
1. Prepare your HR Log.
2. Get your resting Heart Rate (HR).
3. Perform the given moderate exercises.
4. Get your Training Heart Rate (THR).
5. Rest for 5 minutes, and then proceed to vigorous exercises.
6. After performing the vigorous exercises, get your training heart rate.
HR LOG Template

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Let’s do it!
Perform the following exercises in 16 counts repetition.
Moderate Exercises Vigorous Exercises
Shoulder rotation (clockwise and counter) Shuffling left to right (reverse)
Hip rotation (clockwise and clockwise) Butt kicks
Knee bending exercises Jumping Jack
Lounge right and left Jog in place

Processing Questions:
Answer the following questions and write your answers on your activity notebook.
1. Did you have difficulty calculating your Maximum Heart Rate and Target Heart
Rate? If yes, why?
______________________________________________________________
________________________________________________________
2. Why is it necessary to obtain your target heart rate?
______________________________________________________________
__________________________________________________________
3. If you are not able to reach your target, what does it mean?
______________________________________________________________
________________________________________________________

Physical Activity, Exercise and Muscle Contractions

Physical activity refers to the bodily movement produced by skeletal muscles.

It requires energy expenditure and produces progressive health benefits. Physical
activity typically requires only low to moderate intensity effort. Examples of physical
activity include walking to and from work, taking the stairs instead of elevators and
escalators, and gardening, doing household chores, dancing, and washing the car by
hand.

Benefits of regular Physical activity and Exercise

The benefits of regular physical activity and exercise significantly reduced the
risk of developing heart disease, stroke, type 2 diabetes, colon and breast cancers,
high blood pressures, and osteoporotic fractures. It is also important for the health of
muscles and joints, and it seems to reduce symptoms of depression and anxiety,
improve mood, and enhance one’s ability to perform daily tasks.

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Risk of Physical Inactivity
What health risks are associated with physical inactivity?
Lack of physical activity has clearly been shown to be a risk factor for
cardiovascular disease and other conditions:
 Physically inactive persons have a greater risk of developing high blood
pressure.
 Studies indicate that physically active people are less likely to develop
coronary heart disease than those who are inactive even after the researchers
accounted for smoking, alcohol use, and diet.
 Lack of physical activity can contribute to feelings of anxiety and depression.
 Physical inactivity may increase the risk of certain cancers.
 Physically active overweight or obese people significantly reduced their risk
of disease with physical activity.

Facts about sedentary lifestyles

Thousands and thousands of deaths result in each year due to a lack of regular
physical activity. In addition:
 Inactivity tends to increase with age.
 Women are more likely to lead sedentary lifestyles than men.

What is Exercise?
Exercise is a type of physical activity that requires planned, structured, and
repetitive bodily movement to improve or maintain one or more components of
physical fitness. Examples of exercise are walking, running, cycling, aerobics,
swimming, and strength training. Exercise is an activity that requires a vigorous and
intense effort.
There are two types of exercises, namely: Static and Dynamic exercise. When
we say static exercise, meaning it does not use motion or movement. It is also called
isometric exercise. The muscles will contract at high intensities (tensing) without
movement of the joints.
On the other hand, Dynamic exercise is activities that keep joints, connecting
tissues and muscles in good condition. Examples of exercise are swimming, walking,
bicycling, weight training, and many other activities where movement and some
resistance or load is involved. Blood circulation, strength, and endurance are improved
by these continuous movements.

Intensity of Exercise
When trying to develop the CR (cardio-respiratory) system, many people ignore
the intensity of exercise. For muscles to develop, they have to be overloaded to a
given point. The training stimulus to the biceps muscle, for example, can be
accomplished with arm curl exercises using increasing weights. Likewise, CR is
simulated by making the heart pump faster for a specified period.
Health and CR fitness benefits result when a person is working between 30 to
85 percent of heart rate reserve (HRR) combined with appropriate duration and
intensity, that is, between 30 to 60 percent of the person’s HRR. Even greater health
and cardio-protective benefits, and higher and faster improvements in CR fitness
(VO2max), however, are achieved primarily through vigorous-intensity programs (at
intensity above 60 percent).
Recent research indicates that the traditional equation of 220-age over predicts
MHR in people 40 years and younger, and under predicts MHR in individuals above
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40 years old. Instead, we will use 207 as our constant MHR from birth that decreases
by 1 beat per year.
The intensity of exercise or training Intensity (TI) can be calculated easily and
can be monitored by checking your pulse. To determine the intensity of exercise or
cardio-respiratory training zone according to heart rate reserve, follow these steps:

1. Estimated your maximal heart rate (MHR) according to the following formula:
MHR = 207 – (0.7 x age)
2. Check your resting heart rate (RHR) for a full minute in the evening, after you
have been sitting quietly for about 30 minutes reading or watching a relaxing
TV show. You can check your pulse on the wrist by gently placing two or three
fingers over the radial artery or in the neck, using the carotid artery.
3. Determine the heart rate reserve (HRR)by subtracting the resting heart rate
from the maximal heart rate: HRR = MHR – RHR
4. Calculate the Training Intensity (TI) at 30, 40, 50, 60, 70, and 85 percent.
Multiply the heart rate reserve by respective 0.30, 0.40, 0.50, 0.60, 0.70, and
0.85, and then add the resting heart rate to all four of these figures (e.g., 60%
TI = HRR x .60 + RHR)

Example: The 30, 40, 50, 60, 70, and 85 percent Tis for a 20-year-old with a resting
heart rate of 68 bpm would be as follows:

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Activity 2: You Fill My Heart Rate Log!
Directions: Fill in the table below to complete the Heart Rate (HR) log.
Compute the 30, 40, 50, 60, 70, and 85 percent TI for Sean whose age is
25-year-old with a resting heart rate of 72 bpm. Do it in your activity
notebook.

Fill in the Blanks:

Directions: Fill in the missing blanks to complete the sentence. And write it on your
activity notebook.

1. Physical activity refers to bodily ________ produced by skeletal muscles.

2. It requires energy ____________and produces progressive health benefits.
3. Examples of physical activity include walking to and from work, taking the stairs
instead of __________ and escalators, and gardening, doing household chores,
dancing and washing the car by hand.
4. Exercise is a type of physical activity that requires ___________, structured, and
repetitive bodily movement to improve or maintain one or more components of
physical fitness.
5. Physically inactive persons have a greater risk of developing high ________
pressure.
6. Lack of physical activity can contribute to feelings of ___________and depression.
7. Physical inactivity may increase the risk of certain ____________.
8. Inactivity tends to increase with ________.
9. Women are more likely to lead sedentary lifestyles than ______.
10. Physically active _____________ or obese people significantly reduced their risk
for disease with physical activity.

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Activity 3: Let’s Compute!

I. Objectives:
At the end of the activity, you will be able to:
 compute training heart rate (THR) for the moderate and vigorous-
intensity of physical activity.
II. Materials:
- “HR (Heart Rate) Log” template
- Activity notebook and ball pen
- RPE (Rate of Perceived Exertion) Chart
III. Procedure
 Compute your training heart rate (THR) using the formula given below.
 Create your own moderate to vigorous activities

Name: _________________ Section: ______________Date: ______________

Target Heart Rate/Training Heart Rate Zone

Target heart rate: _______________

Maximum heart rate: ______________

Your maximum pulse is determined by subtracting your age from 220.

220- ________ (your age) = _________ (maximum heart rate)

90% is _______beats per minute

80% is _______beats per minute
70% is _______beats per minute
60% is _______beats per minute
50% is _______beats per minute

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 Target Heart-Rate Zone _______________ ______________
(60% of maximum (80% of maximum
heart rate) heart rate)

 Create a list of moderate to vigorous activities that you will participate in that will ensure
you achieve and maintain your target heart rate zone.

____________________________________________________

http://www.google.com/url?sa=https://www.princeedwarddisland.ca/sites/default/files/publications/eeclc_assessm
ent_tools_ped401a.pdff&ved

Multiple Choice:
Directions: Choose the letter of the correct answer. And write it on your activity
notebook.
1. In a PE class, the teacher requires her students to monitor periodically their
progress towards the fitness goals. Which of these should be done by the students
before and after the activity?
A. Monitor their pulse rate C. Warm up and cool down
B. Physical Check-up D. Weight Monitoring

2. What is the formula in getting your Maximum Heart Rate (MHR)?

A. MHR = RHR – (.07 x age) C. MHR = 207 – (.07 x age)
B. MHR = HRR – (.07 x age) D. MHR = 207 – (.07 x weight)

3. What do you mean by the acronym RHR?

A. Rescue Heart Rate C. Reserve Heart Rate
B. Reduce Heart Rate D. Resting Heart Rate

4. What do you mean by HR Log?

A. Heart Rate log C. Heart Rescue log
B. Heart Reduce log D. Heart Reserve log

5. In determining your heart rate reserve (HRR), what are you going to do with resting
heart rate and maximal heart rate?
A. Adding them C. Dividing them
B. Multiplying them D. Subtracting them

6. What do you mean by RPE?

A. Reduce Perceived Rate C. Reserve Perceived Rate
B. Reserve Pulse Rate D. Resting Pulse Rate
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7. Considering the RPE table, what do you mean by the rating 14-15?
A. Very light C. Very, very light
B. Fairly light D. Hard

8. What type of physical activity that requires planned, structured, and repetitive bodily
movement to improve or maintain one or more components of physical fitness?
A. Exercise C. Physical
B. Dynamic D. Static

9. Considering the RPE table, what do you mean by the rating 6-7?
A. Fairly light C. Very light
B. Hard D. Very, very light

10. What do you call an exercise that is also known as isometric exercise?
A. Exercise C. Physical
B. Dynamic D. Static

11. Sean is a 16-year-old student with a 65 bpm resting heart rate, what would be his
Heart Rate Reserve (HRR = MHR – RHR)?
A. 121 bpm C. 141 bpm
B. 131 bpm D. 151 bpm

12. What term refers to any bodily movement produced by skeletal muscles?
A. Exercise C. Physical
B. Dynamic D. Static

13. What do you call the exercise that has activities that keep joints, connecting tissues
and muscles in good condition?
A. Exercise C. Isometric
B. Dynamic D. Static

14. Reymund is actively engaged in physical activities. Which of these could be his
reason for doing it?
A. To be physically fit C. To live a longer life
B. To keep him healthy and strong D. All of these

15. You have computed your Training Intensity (TI) and reach to 118-143bpm, what
would be your Cardio-Respiratory Training Zone intensity then?
A. Light C. High
B. Moderate D. Vigorous

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Activity 4: Exercise Challenge Workout

I. Objectives:
- to perform exercise challenge workout; and
- monitor daily heart rate.

II. Procedure:
- Spell out your full name and complete the exercise for each letter. For a
greater challenge, you can add your middle names.
- Wear your proper/comfortable attire in performing the activity to prevent any
possible injuries.
- Record your heart/pulse rate before and after the exercise challenge
workout in your HR Log notebook.

A 10 jumping jacks N 5 trunk twist

B 5 knee bend O 4 carioca (left to right)
C 1 burpee P 5 bicycling walk
D 20 high knees Q 10 arm circles
E 5 crunches R 5 side shuffle
F 10 mountain climbers S 10 sec. jog in place
G 5 split squats T 10 butt kicks
H 10 front lunges U 5 inchworms
I 10 side lunges V 5 triceps dips
J 10 knee hug W 3 star jumps
K 5 calf raises X 5 bird dogs
L 5 curl-ups Y 10 leg raises
M 3 squat jumps Z 5 squat jacks

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Activity 9.
Directions: Analyze the given situation and answer the following questions below. And
write your answer on your activity notebook.
During this pandemic, everyone is advised to stay at home. Anna and her
siblings were just using gadgets and watching television while eating processed foods
in their leisure time. As they enjoy this way of living every day, they observed that most
of them gained weight. So they tried Zumba dancing as a form of exercise. While
dancing, Anna suddenly fell on her knees and felt pain in her ankle.

1. What do think happened to Anna?

________________________________________________________

2. What should you do to help her feel relieved?

_________________________________________________________

In the absence of a planned exercise program, doing active recreational

activities may help you break the monotony of toxic desk work, mind-boggling
academic problems and brain-squeezing assignments, and research papers required
in your classes. Active recreational activities provide not just an opportunity for you to
enjoy life but an avenue to enhance your fitness. They are not suggested to take place
of the academic challenges in school but are recommended to balance or neutralize
the adverse effects of a sedentary lifestyle among students. The earlier you make
active recreation a fitness habit, the more chances you will have to maintain or improve
your health and well-being.
Children and adolescents should do one hour (60 minutes) or more of physical
activity every day. The one hour or more a day should be either moderate or vigorous-
intensity aerobic physical activity. Developing the habit of engaging in physical
activities that may come in the form of active recreation will eventually reduce the risk
of hypokinetic diseases. The term “hypo” means low or little and “kinetic” implies
motion. These hypokinetic diseases include hypertension, heart diseases, chronic low
back pain, and obesity. Lack of physical activity is a fact in modern life that most people
can no longer avoid, even the students like you. To enjoy modern-day conveniences

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and live life to its fullest, however, you may have to make a personalized lifetime
exercise program a part of daily living. This challenge can be addressed by actively
engaging in active recreation, making it a habit of both body and mind.

Common Injuries Involved in Recreation

Sprains
A sprain is a stretch or tear of a ligament, the band of connective tissues that
joins the end of one bone with another. Sprains are caused by trauma such as fall or
a blow to the body that knocks a joint out of position and, in the worst-case raptures
the supporting ligaments.
Sprains can range from the first degree (minor) to third-degree (the worst).
Areas of the body most vulnerable to sprains are ankles, knees, and wrists. Signs of
a sprain include varying degrees of tenderness or pain, bruising, inflammation,
swelling, inability to move the limb or joint or joint looseness, laxity, or instability.
Strains
A strain is a twist, pull or tear of a muscle or tendon – a cord of tissue connecting
muscle to bone. It is an acute, noncontact injury that results from overstretching or
over-contraction. Symptoms of a strain include pain, muscle pain, muscle spasm, and
loss of strength. On the other hand, it is hard to tell the difference between mild and
moderate strains, severe strains treated professionally can lead to permanent damage
and loss of function.
Knee Injuries
Due to its complex structure and weight-bearing function, the knee is the most
commonly injured joint. Each year, more than 5.5 million people visit orthopaedic
surgeons for knee problems.
Knee injuries can range from mild to severe. Less severe would be tendonitis,
patella-femoral compression syndrome, iliotibial band syndrome, and bursitis, to name
a few. The severe injuries include bone bruises or damage to the cartilage or
ligaments. Major injuries are common to the Anterior Cruciate Ligament (ACL),
Meniscus Injuries, Posterior Cruciate Ligament (Pcl), Medical Collateral Ligament
(MCL), and the Lateral Ligament (LCL).
Knee injuries can result from a hard blow to or twist to the knee, from improper
landing after a jump or from running to hard or too much without proper warm-up.
Other common sports injuries suffered by athletes are shin splints, Achilles
tendon injuries, patella dislocation and hamstring, quadriceps, and calf injuries.
Fractures
A fracture is a break in the bone that can occur from either a quick, one-time
injury to the bone (acute fracture) or from repeated stress to the bone over time (stress
fracture).
The most common symptom of a stress fracture is pain at the site that worsens
with weight-bearing activities. Tenderness and swelling often accompany the pain.
This is very important for the coaches to recognize and refer the athlete to the trainers
or team physicians.
Dislocations
When two bones that come together to form a joint become separated, the joint
is described as being dislocated. Contact sports such as football, basketball, and
lacrosse as well as high impact sports that can result in excessive stretching or falling,

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cause the majority of dislocations. A dislocated joint is an emergency situation that
requires medical treatments.

Symptoms of Mentioned Injuries:

* Pain *swelling
* Bruising *difficult and painful movement deformity
* a pop, snap, or tear is sometimes felt or heard when injury
occurs.

First Aid Techniques to Injuries during Recreation

These acronyms shall be remembered when applying first aid to injuries during
the conduct of recreational activities: PRICED and HARM.

Follow the PRICED procedure:

REST ICE

ELEVATION COMPRESSION

Illustration 1. RICE Method

In the first few days of an injury, remember to avoid HARM:

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 HEAT ALCOHOL

Illustration 2. HARM

MASSAGE
RUNNING

First Aid for Sprains and Strains

Minor sprains and strains can be treated home using these measures. Start
treatment as soon as possible to reduce swelling and speed up recovery. The less
swelling, the more the blood can get the injured part to start the repair process.

 Apply the PRICED method

 Do not apply heat during the first two days as this will only increase swelling.
 Use paracetamol for the first day of the injury, since it will reduce pain without
increasing bleeding. Thereafter, ibuprofen (or other non-steroidal anti-
inflammatories) or aspirin is a good choice. Don’t give aspirin to a child younger
than 16 years.
 Arnica oil works well to reduce swelling.
 Remove rings immediately if the injury is to the hand or fingers.
 After 48 hours, start moving the limb gently, but only enough so as not to cause
pain.
 Gradually increase the range of movement – let pain be your guide.
Strains usually heal in about a week. Sprains may take up to three weeks to heal,
depending on the degree of sprain or strain.

First Aid for fractures:

 Apply the PRICED method.

 Keep the limb in the position you found it and place soft padding around the
broken bones. Splint the injury with something rigid, such as rolled-up
newspaper or magazines, to prevent the bones from shifting. Do not move the
broken bones. Splints must be long enough to extend beyond joints above and
below the fracture.
 If there is an open fracture, cover it with a clean gauze pad. Apply pressure to
control bleeding. Do not try to push the bone back into the wound and do not
attempt to clean it.
 Get medical attention immediately. Fractures of the femur and pelvis may cause
severe internal bleeding.
 Do not give the person anything to eat or drink in case surgery is needed.

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See a Doctor if:
 You suspect a fracture or dislocation or if you are unsure of the severity of
sprain or strain.
 You cannot straighten the affected joint or bear weight on it, or if a joint feels
unstable.
 The skin over the injury area is broken.
 The limb below the injury feels numb or tingling or is white, pale or blue in color,
or feels colder compared to the other healthy limb.
 The ligaments of the knee are injured.
 You injure an area that has been injured several times before.
 Pain is severe or lasts longer than 24 hours, or if swelling does not subside
within 48 hours.
 A sprain or strain does not improve after five to seven days.
 Signs of infection develop.

Activity 10: PICTURE ANALYSYS

A. Name the following recreational activities illustrated.

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 B. In the given table below, indicate whether you engage in such recreational
activities or not. Identify whether such recreational activities are active or
passive by ticking your corresponding response.

C.

C. Based on your responses, answer these questions in your activity notebook:

1. Why do you do such activities?
______________________________________________________
2. When do you do them?
______________________________________________________
3. What for you is leisure? recreation?
______________________________________________________
4. How are active recreational activities different from passive ones?
______________________________________________________
5. Which do you think is better, passive or active recreation?
______________________________________________________

Activity 11. Complete Me.

Directions: Supply the missing word/s to make the sentence complete.

The term recreation was regarded as activities you do during your leisure time.
_______________ is an unobligated time wherein you are free from any pressing
concern in studies and/or work.

Recreation maybe classified into two; _______________ and

______________. ___________________activities are those which you spend your
leisure without exerting much of your physical prowess such as playing board and card
games and surfing the net. ____________________activities are required deliberate
physical efforts which may range from light to vigorous intensities.

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 Developing the habit of engaging in physical activities which may come in the
form of active recreation will eventually reduce the risk
of________________________.

These hypokinetic diseases include hypertension, _______________, chronic

low back pain, and __________________.

A_____________ is a stretch or tear of a ligament, the band of connective

tissues that joins the end of one bone with another.
_______________is a twist, pull or tear of a muscle or tendon – a cord of tissue
connecting muscle to bone.
_____________ can result from a hard blow to or twist to the knee, from
improper landing after a jump or from running to hard, too much or without a proper
warm-up.
______________ is a break in the bone that can occur from either a quick, one-time
injury to the bone (acute fracture) or from repeated stress to the bone over time (stress
fracture).
When two bones that come together to form a joint become separated, the joint
is described as being ________________.
When applying first aid to injuries during the conduct of recreational activities,
these two acronyms should be remembered: ______________and
____________________.

Activity 12.

Directions: This time, copy the template provided below. Identify five (5) of your
favourite recreational activities and indicate the corresponding injuries that
can possibly happen while doing them.

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Multiple Choice.
Directions: Read each question carefully. Write the letter of the best answer in your
activity notebook.

1. Why is it important to be involved in an active recreational activity?

A. To enjoy life to its fullest
B. To gain more friends
C. To improve health and well-being
D. To maintain a healthy environment
2. Which form of recreational activity does require deliberate physical efforts which
may range from moderate to vigorous intensities?
A. Active Recreation C. Outside Recreation
B. Inside Recreation D. Passive Recreation
3. What form of recreational activity is done without exerting much physical effort such
as playing card games?
A. Active Recreation C. Onsite Recreation
B. On line Recreation D. Passive Recreation
4. Which of the following activities is an example of passive recreation?
A. Dancing B. Jogging C. Reading D. Swimming
5. What injury is caused by a stretch or tear of a ligament that joins the end of one
bone to another?
A. Fracture B. Knee injury C. Sprain D. Strain
6. What injury is a result of a blow to or twist to the knee, from improper landing after
a jump or running too hard or too much or improper warm-up?
A. Dislocation B. Knee injury C. Sprain D. Strain
7. What injury involves the break in the bone that can occur from either a quick, one-
time injury to the bone or repeated stress to the bone over time?
A. Dislocation B. Fracture C. Knee injury D. Strain
8. Which of the following is an injury caused by a twist, pull, or tear of a muscle-
tendon?
A. Dislocation B. Fracture C. Sprain D. Strain
9. Which among the following injury occurs when two bones that come together to
form a joint become separated?
A. Dislocation B. Knee injury C. Sprain D. Strain
10. Which of the following is an example of hypokinetic disease?
A. Diabetes C. Leukaemia
B. Hypertension D. Lung cancer

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11. Which is not a symptom to strain or sprain injury?
A. Bruising B. Pain C. Swelling D. Tear
12. Why is it important to have knowledge of first aid techniques?
A. To help alleviate suffering C. To prolong life
B. To prevent further possible injury D. All of the above
13. Which of the following is the first aid for a fracture?
A. Give the person anything to eat or drink.
B. Keep the limb in the position and place soft padding around the broken ones.
C. Remove rings immediately if the injury is in the hands
D. Start moving the limb gently but only enough so as not to cause pain.
14. What is the best thing to do when you encounter a dislocation accident?
A. Apply the PRICED method
B. Get medical attention immediately
C. Give the person anything to eat or drink
D. Remove accessories on the injured area
15. Which is the correct sequence in giving first aid for strain?
I. Use paracetamol since it will reduce pain
II. Apply the PRICED method
III. Removed any accessories on the injured area.
IV. Start moving the limb gently.
A. I, II, III, IV B. II, I, III, IV C. III, I, II, IV D. IV, I, II, III

Activity 13. Let’s Be Active

I. Objective:
At the end of the activity, you will be able to;
 to determine one’s own heart rate at rest before the given active recreational
activity
II. Materials:
HR Log (Activity Notebook)
III. Procedure:
1. Do the 10- 15-minute syllabized warm-up.
2. Copy the table on your notebook.
Record of Heart Rate
Always observe utmost care while
doing the activity to avoid injuries.
Processing Questions:
1. What did you feel after the
activity?
2. Why is there a need to perform
warm-up exercise before doing physical activity?

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Activity 19: FILM VIEWING (5 Minutes duration)

Movie Title “Bring it on”- Final Showdown

Link: https://www.youtube.com/.watchv=HHKncwkXsyQ

Processing Questions: (Activity Notebook)

1. What can you say about the video? What do you think cheerdance is all about?

2. What have you observed of the dance steps? Their body built and body
postures?

Cheer dance is coined from words cheer and dance. To cheer is to shout out
words or phrases that may help motivate and boost the morale of a playing team and
perform better during a game. Dance, on the other hand, is a physical activity where
one expresses emotions or gestures while performing bodily movements usually in
time with the rhythm. Cheer dancing rooted in cheerleading. Cheerleading is the
performance of a routine, usually dominated by gymnastics skills such as jumps,
tumbling skills, lifts, and tosses combined with shouting of cheers and yells to lead the
crowd to cheer for a certain team during a game or sport.
It originated in the United States. Due to Filipino’s love for dancing, they added
more dance routines to their cheers and came up with the term cheer dance wherein
it is a routine composed of yells and cheers, gymnastic skills (pyramids and tosses,
stunts, tumbling skills, arm and hand positions and jumps), and dance (fusion of
different dance genres). Today, cheerleading is identified as one of the most
spectacular events in one of the biggest collegiate sports events in the country, the
UAAP (University Athletic Association of the Philippines)

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 ESSENTIALS OF CHEERDANCING

CHEERDANCE BASICS (DANCE SIDE) Hip Hop Basics Jazz/Classical

Dance Basics:

CHEERDANCE BASICS (CHEER SIDE)

Cheering is the very essence of cheerdance performance. To cheer is to make

someone or a team motivated and encouraged. It boosts, salutes, or acclaims the
morale of individuals and teams. In cheerdance, cheering needs to be strong, loud,
and metered so that it will be delivered in time with rhythm or the music played.

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 Hand Movements and Positions in Cheerdance

Illustration 1. Hand movements and position in Cheerdance

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Tumbling Skills
Illustration 2. Tumbling Skills in Cheer dance.

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Activity 20: SYLABISED WARM-UP EXERCISES (10-15 minutes)
Procedure:
 Determine your Heart Rate (HR) and range of Training Heart Rate (THR) before
proceeding to the syllabized warm-up activity so you will know your limit as far as
your heart rate is concerned.
 Do the following warm-up activities for 10-15 minutes.
 Follow the given HR Log template in Activity 1.

The Sequence of Exercises:

 Neck Stretches right and left alternately, 8 counts/ 4 counts
 Shoulder Rotation front and back alternately, 4 counts for 4 repetitions
 Arms Circles front and back alternately, 4 counts for 4 repetitions
 Trunk twist right and left, 8 counts each
 Body rotation left and right, 8 counts each
 Knee Rotation left and right, 8 counts each
 Ankle rotation left and right legs alternately, 16 counts
 Jumping jacks, 16 times
 Butt Kicks, 16 times

Activity 21: FILL IN THE BLANKS

Directions: Supply the missing word/s to make the paragraph complete.
Cheer dance is coined from words ______ and ______. To cheer is to shout
out words or phrases that may help ________ and boost the morale of a playing team
and perform better during a game. ______, on the other hand, is a physical activity
where one expresses _______or gestures while performing bodily movements usually
in time with______. Cheer dancing rooted in cheerleading. ___________ is the
performance of a routine, usually dominated by ____________ such as jumps,
tumbling skills, lifts and tosses combined with shouting of ______and ______ to lead
the crowd to cheer for a certain team during a game or sport. It originated in
the___________. Due to Filipino’s love for dancing, they added more dance routines
to their cheers and came up with the term __________ wherein it is a routine
composed of ____ and _____, ____________ (pyramids and tosses, stunts, tumbling
skills, arm and hand positions and jumps), and ______ (fusion of different dance
genres). Today, __________ is identified as one of the most spectacular events in one
of the biggest collegiate sports events in the country, the UAAP (University Athletic
Association of the Philippines).

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Activity 22: IMPROVISE AND EXECUTE!

Procedure:
 Take a photo of you executing the essentials of Cheer dancing, (the
Arms/hand movement and Legs/Foot positions ONLY)
 One photo each step/position
 Send the pictures on the Section’s GC
 Your teacher will rate you using the rubrics below.

Execution of Basic Steps 50%

Posture and Gesture 50%
Total 100%

Multiple Choice:
Directions: Choose the letter of the best answer. Write the chosen letter on your activity
notebook.
1. What country Cheerdance is originated?
A. Czech Republic B. Philippines C. Thailand D. USA
2. Cheerdance is coined from words, _______ and _________.
A. Cheer, dance C. Cheer, dancing
B. Dance, cheer D. Cheering, dancing
3. In cheerdance there are 4 steps in executing a pyramid, which among them is
the actual lift?
A. Dismount B. Hit C. Load D. Setting
4. What do you mean by the word “Pique”?
A. Full knees bent C. Raising a knee
B. Heels raised up D. Raising the elbow
5. Which among the following can help you determine the fitness and recreational
activities that are realistic for you?
A. Cost C. Social needs
B. Skills and attitude D. All of the above
6. What do you call the step in executing a pyramid that is striking for the final post?
A. Dismount B. Hit C. Load D. Setting
7. What physical activity that one expresses emotions or gestures while performing
bodily movements usually in time with rhythm?
A. Acting B. Dancing C. Drawing D. Singing
8. What term means to shout out words or phrases that may help motivate and
boost the morale of a playing team and perform better during a game?
A. Chant B. Cheer C. Song D. Yell

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 9. In Cheerdancing, this term is the very essence of its performances.
A. Cheering B. Jumps C. Pyramiding D. Tumbling
10. What do you call the other term for Grand plie?
A. Curl B. Lock C. Point D. Pump
11. It is one of the basic positions in cheerdance in which feet together, hands down
by the side in fist?
A. Beginner stands C. Front lunge
B. Cheer stands D. Side lunge
12. What do you call the hand movement in cheerdance in which the hands in
blades, at the chin, elbows in?
A. Clap B. Clasp C. Diagonal D. Lunge
13. How many Basic Skills are there in Cheerdance (Gymnastic Side)
A. 2 B. 3 C. 4 D. 5
14. Today, Cheerdancing is identified as one of the most spectacular events in one
of the biggest collegiate sports events in the country, the _______.
A. FIBA B. NCAA C. NMRAA D. UAAP
15. It is one of the Basic cheerdance hand movements in which the arms extended
downward forming a V?
A. Half T B. High V C. L Motion D. Low V

Activity 23: Let’s Practice!

- Continue to practice the execution of the basic skills in Cheerdance to
achieve mastery of the steps and record your heart rate before and after.
- Record it on your HR Log Notebook.

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