COLEGIO DELA VIRGEN DEL PILAR INC.

Colacling Lupi, Camarines Sur

S/Y 2020 – 2021

MODULE 3
SENIOR HIGH SCHOOL LEARNING MODULE

PHYSICAL EDUCATION AND HEALTH: DANCE

MODULE 3 PHYSICAL EDUCATION AND HEALTH: DANCE

SENIOR HIGH SCHOOL LEARNING MODULE S/Y 2020 – 2021

1
PHYSICAL EDUACTION AND HEALTH G12 - DANCES
 COURSE SUBJECT DESCRIPTION

Physical Education and Health offers experiential learning for the learners to
adopt an active life for fitness and lifelong health. The knowledge, skills and
understanding in which include the Physical and Health literacy competencies
support them in accessing, synthesizing and evaluating information, making
informed decision, enhancing and advocating their own as well as the other fitness
and health. This course on exercise for fitness enables the learner to set goals,
monitor one’s participation in aerobic and muscle bone strengthening activities and
constantly evaluate how well one has integrated this into one’s personal lifestyle. It
consists of an array of offering which learners can choose from.

LEARNING COMPETENCIES

1. Analyze physiological indicators such as heart rate, rate of perceived exertion

and pacing associated with MVPAS to monitor and or adjust participation or
effort.

Reminder:
 Before you flip into the next page of this module always ask the guidance of our God to give
us the knowledge and understanding in answering and exploring this module.

Dear Lord and Father of All

Thank you for ways in which you provide for all of us. For your protection and love
we thank you.
Help us focus our hearts and minds now on what we are about to learn.
Inspire us by your Holy Spirit as we listen and write.
Guide us by your eternal light as we discover more about the world around us.
We ask all thus in the name of Jesus
Amen

DISCUSSION: PHYSIOLOGICAL INDICATORS ON DANCE

Dance has been considered to be one of the best activities for promoting
fitness to improve aerobic and physical capacity. It is essential to know dance
affects our body physiologically for us to recognize the benefits that can be derived

SENIOR HIGH SCHOOL LEARNING MODULE S/Y 2020 – 2021

2
PHYSICAL EDUACTION AND HEALTH G12 - DANCES
from it. It will assist us the further improvements of technique, enhancement of
physical performance, and how we are going to be an efficient, healthy unit. In this
module, you are going to review on how dances affect the different aspects of the
body such a physiological and mental cognition.

HEART RATE

 Heart rate is the heartbeat speed measured by the number of pumps or

contraction of the heart per minute. The heart may vary and depend on the
body’s physical needs, including the needs to absorb oxygen and excrete
carbon dioxide. It may change by the following factors like physical exercise,
sleep, anxiety, stress, illness and even ingestion of drugs. The heart rate may
be also changed by aging, training and living in sedentary lifestyles. Heart rate
can be measured by getting the pulse rate in carotid artery (1.5 inches from the
tip of the Adams apple to the side) or radial artery(wrist)

RESTING HEART RATE OR THE BASAL HEART RATE (RHR)

 Refers to the heart rate when the person is awake, in neutral temperature of
environment, and has not been involve to any effort, work, exertion and
stimulation. According to the American College of Sports Medicine, the
normal heart rate ranges from 60 BPM to 100 BPM.

TARGET HEART RATE (THR)

 Is the desired range of the heart rate reached during aerobic exercises. Target
heart rate may be vary depending on the one’s age, intensity of the activity
which is expressed as percentage, and physical condition. It is mostly used y
fitness enthusiast as an indicator how intense the workout is done in order to
achieve certain fitness goal like fat loss, weight loss, and cardiovascular
capacity improvement. The maximum heart rate of a person cannot exceed
more than 220 BPM. It is also crucial to know the accurate training heart rate
to avoid too much performance that may lead to cardiovascular failures,
cardiac arrest and even death.

SENIOR HIGH SCHOOL LEARNING MODULE S/Y 2020 – 2021

3
PHYSICAL EDUACTION AND HEALTH G12 - DANCES
 American College of Sports Medicine (ACSM) formula for getting target
heart rate:

206.9 (age in years x 0.67) = estimated maximal heart rate

Estimated heart rate x activity factor = target heart rate

HEART RATE INTENSITY GUIDELINES

Fitness Percentage of
Classification Description maximal heart rate Activity factor
Those who are
currently inactive
with no
Low activity/exercise ~60% 0.60
and are thus much
deconditioned.
Those who
participate in
minimal physical
activity but have no
Low to fair regular exercise ~65% 0.65
plan and thus are
deconditioned.
Those who are
sporadically active
but do not have an
Fail to average optimal exercise ~75% 0.75
plan and thus are
moderately
deconditioned.
Those who are

SENIOR HIGH SCHOOL LEARNING MODULE S/Y 2020 – 2021

4
PHYSICAL EDUACTION AND HEALTH G12 - DANCES
 regularly engaging
Average to good in moderate to ~85% 0.85
vigorous exercise.
Those who are
Good to excellent engaging in regular ~90 0.90
high intensity
exercise.

HEART RATE AND DANCING

It is believed that dancing is also a way of raising your heart rate up at

optimal levels. High heart rate induced by exercise indicates that our heart works
by pumping blood to transport enough nutrients and oxygen to our working system
in response to certain types of activity.

Dancing is beneficial to cardiovascular health because it also helps to

strengthen the heart muscle and maintain its good condition. It also helps the heart
to respond according to the demands of the moving muscles during the activity. A
well conditioned heart makes our bodily system to work efficiently and to be better
in coping up with the different forms of exercises. Dancing is a great way of
improving heart conditions to reduce chances of acquiring illness such as high
blood pressure and other heart diseases.

However, it is also important to consult expert to seek recommendations

related to physical activity. As discussed in the book of Physical Education for
Optimized Health (Cobar 2017), there is also a tool can be used to assess if the
practitioners falls under certain types of cardiovascular risk which is called
PHILIPPINE Physical Activity Readiness – Questionnaire (PAR-Q) by Bonoan and
Bernardo (2006)

It is recommended to check with your doctors before engaging yourself in

such dance program to make sure that the increase heart rate induced by exercise is
not too strenuous and bad for your health.

SENIOR HIGH SCHOOL LEARNING MODULE S/Y 2020 – 2021

5
PHYSICAL EDUACTION AND HEALTH G12 - DANCES
MOTOR CONTROL

Our brain is the main command center of every movement of the body. It
activates the muscles and joints to perform certain movements. In dancing,
movements are being assessed by the brain through seeing how it is executed,
transmit information to muscles and joints which starts the learning o the movement
by imitation. Dancing can contribute to the development of the brain to coordinate
with the body in highly skilled action performance and perception (Blaesing 2012).

The different discipline in dancing has also an influence to motor control. The
motor learning and control may vary depending on the orientations of a certain
dance. For example, you are a ballet dancer for more than 3 years and then you
decided to try hip-hop dancing. Difficulties in imitating the movement may occur
since your brain is just starting to understand and familiarize the new motor
movements of the dance discipline you wished to try. By repetition through
trainings, the primary motor cortex of the brains starts to memorize the motor
movement which enables our muscles and joints to adjust and sooner master the
relevant movement to the discipline.

MUSCO – SKELETAL ADAPTATIONS

Muscular Strength and Endurance Development through Dancing

Our body exerts great efforts which involve the muscle. Muscles are the prime
movers in every dance technique performed in a routine. With persistent training,
muscle develops according to the needs of a certain dance. At first, you will find
movements difficult because your muscles don’t have enough adaptations. With
continuous practicing of the movement, muscles develop strength and endurance as
response to the demands of the dance. A study by Bennell et al (2001) reported that
after 12 months period of training, novice dancers developed muscular strength
especially on the hip muscles. A structured strength training program techniques is
SENIOR HIGH SCHOOL LEARNING MODULE S/Y 2020 – 2021
6
PHYSICAL EDUACTION AND HEALTH G12 - DANCES
suggested to gain muscular strength and improved performance (Vetter, & Dorgo
2009)

Proper training plays a vital part for muscle development which is essential not only
in dancing but also n other types of activity.

Flexibility Development through Dancing

Dancing also requires wide range of motions by the muscle and the joints
which influence the visual presentations of movements. It is traditional to every
dancer that flexibility is performed as preparatory activity. By long term
involvement in dancing, flexibility develops as an adaption mechanism. A
study(Gupta et al, 2004) reported that dancers (especially ballet) have greater range,
angle specific strength and rotational range than non- dancer population. Another
study reported that advanced dancers was found to have greater flexibility than
beginner dancer due to their adaption to the activity through the years of training
(Khan et al 1997, Gupta et al 2004, Kadel et al 2005, Walker, Noedin-Bates &
Redding 2011).

Proper flexibility exercise enables our muscles and joints to perform well
specific to the exercises. It is also recommended to train flexibility because it also
helps to relaxed exhausted muscles caused by our activities in daily basis. If
neglected, stiffness and tightness in the muscle fibers may build up leading to pain
and injury.

Exercise 1: Physiological Indicators in Dance

Answer the following questions below:

1. In what ways dancing affects the total well being of an individual?

SENIOR HIGH SCHOOL LEARNING MODULE S/Y 2020 – 2021

7
PHYSICAL EDUACTION AND HEALTH G12 - DANCES
___________________________________________________________________
___________________________________________________________________
__________________________________________________________________

2. what are the injuries, illness and diseases that can be prevented by persistent
involvement in dancing? Why?

___________________________________________________________________
___________________________________________________________________
___________________________________________________________________

SENIOR HIGH SCHOOL LEARNING MODULE S/Y 2020 – 2021

8
PHYSICAL EDUACTION AND HEALTH G12 - DANCES