LANAO SCHOOL OF SCIENCE & TECHNOLOGY, INC.

Abaga, Lala, Lanao del Norte

Tel. No. (063)-2279861
Email add: [email protected]

LEARNING MODULE
IN
PHYSICAL EDUCATION AND HEALTH 3

MODULE 9

SENIOR HIGH SCHOOL

1
 MODULE 9

CHEER DANCE

As the name implies, cheer dance is a combination of cheering and dancing.

Components include the mandatory cheer as well as several gymnastic or acrobatic moves,
such as cartwheels and backhand springs. The purpose of cheer dance is usually to
motivate sports teams, entertain audiences, or for the actual competition.

How to set FITT Goals Based on Training Principles to Achieve and/or Maintain HRF

Effective training takes time and patience. If one adheres to the proper principles of
training, results will be seen. Performance will be improved, and physiological changes will
occur as well. A proper program of exercise keeps in mind three principles of training: the
overload principle; the progressive principle; and the specificity principle.

OVERLOAD PRINCIPLE

It relies on the premise that to improve, the muscle must produce work level that is
higher than its regular workload. With the need to cope with the new level of work, the
body adjusts accordingly. With the overload principle, the FITT goals are adjusted. FITT
stands for Frequency, Intensity, Time, and Type.

Frequency -refers to how often the exercise is done.

Intensity -refers to how hard the activity or exercise is.
Time- refers to the duration or how long the exercise will take.
Type -refers to the kind of activity or exercise to engage in.

It is prescribed that a person engages in exercise at least five times a week

(frequency), in moderate heart rate of around 50 % to 69% of maximum heart rate
(intensity), performed around 30 minutes or two sets of 15 minutes (time) using an activity
that is not impeded by personal deterrents (type).

PROGRESSIVE PRINCIPLE

For a program to achieve more gains, it must be progressive. This means that as
body adapts to initial overload, the overload must bee adjusted and increased gradually.

Recovery Principle

An athlete needs rest and recuperation for the body to adjust properly. Adaptation to
physical activity occurs gradually and naturally, but time must be allowed for the body to
regenerate and build.

2
Reversibility principle

All gains due to exercise will be lost if one does not continue the exercise. The body
will not be able to maintain levels of fitness without maintaining exercise.

SPECIFICITY PRINCIPLE

States that each form of activity would produce different results. This means that if
one has specific gains in mind, one must aptly plan and execute activities that would target
those goals. Therefore, if one is to target all the components of HRF, then one must include
in the program of exercise activities that would address all these components.

For example,
There must be a jogging portion to address weight control. There must be body weight
exercises to increase strength. There must be a stretching program to increase flexibility,
and so on.

Variation Principle

Adaptation can be maximized by varying physical activity. An athlete may hit

plateau with a constant, unchanging routine. Sometimes, repetitive stress injuries might
develop out of the same routine performed over and over again.

Individualization Principle

No person is totally alike. Everyone has a certain unique set of physical

characteristics. Therefore, some training or exercise programs are tailormade for certain
individuals, especially for those with specific needs, strengths, or limitations and
conditions.

Maintenance Principle

Exercise must be regular for fitness to be maintained. By following all the other
principles above taking into consideration the principles of FITT, one can maintain a
healthy level fitness.

How to Set FITT Goals

FITT goals vary per individual. The best way is to first know your thresholds, or the
limits of what you can do per type of activity. Check for personal limits in frequency,
intensity, time, and type of activity. From there one can set targets or increases in
performance.

Task 1:

Essay

1. Name a dance and how the overload principle of training applies to it.

2. What is reversibility principle? Describe in detail.

3. What is variation principle? Describe in detail.

3
 LANAO SCHOOL OF SCIENCE & TECHNOLOGY, INC.
Abaga, Lala, Lanao del Norte
Tel. No. (063)-2279861
Email add: [email protected]

LEARNING MODULE
IN
PHYSICAL EDUCATION AND HEALTH 3

MODULE 10

SENIOR HIGH SCHOOL

MODULE 10

4
 CHEER DANCE

As the name implies, cheer dance is a combination of cheering and dancing.

Components include the mandatory cheer as well as several gymnastic or acrobatic moves,
such as cartwheels and backhand springs. The purpose of cheer dance is usually to
motivate sports teams, entertain audiences, or for the actual competition.

How to set FITT Goals Based on Training Principles to Achieve and/or Maintain HRF

Effective training takes time and patience. If one adheres to the proper principles of
training, results will be seen. Performance will be improved, and physiological changes will
occur as well. A proper program of exercise keeps in mind three principles of training: the
overload principle; the progressive principle; and the specificity principle.

OVERLOAD PRINCIPLE

It relies on the premise that to improve, the muscle must produce work level that is
higher than its regular workload. With the need to cope with the new level of work, the
body adjusts accordingly. With the overload principle, the FITT goals are adjusted. FITT
stands for Frequency, Intensity, Time, and Type.

Frequency -refers to how often the exercise is done.

Intensity -refers to how hard the activity or exercise is.
Time- refers to the duration or how long the exercise will take.
Type -refers to the kind of activity or exercise to engage in.

It is prescribed that a person engages in exercise at least five times a week

(frequency), in moderate heart rate of around 50 % to 69% of maximum heart rate
(intensity), performed around 30 minutes or two sets of 15 minutes (time) using an activity
that is not impeded by personal deterrents (type).

PROGRESSIVE PRINCIPLE

For a program to achieve more gains, it must be progressive. This means that as
body adapts to initial overload, the overload must bee adjusted and increased gradually.

Recovery Principle

An athlete needs rest and recuperation for the body to adjust properly. Adaptation to
physical activity occurs gradually and naturally, but time must be allowed for the body to
regenerate and build.

Reversibility principle

All gains due to exercise will be lost if one does not continue the exercise. The body
will not be able to maintain levels of fitness without maintaining exercise.

5
SPECIFICITY PRINCIPLE

States that each form of activity would produce different results. This means that if
one has specific gains in mind, one must aptly plan and execute activities that would target
those goals. Therefore, if one is to target all the components of HRF, then one must include
in the program of exercise activities that would address all these components.

For example,
There must be a jogging portion to address weight control. There must be body weight
exercises to increase strength. There must be a stretching program to increase flexibility,
and so on.

Variation Principle

Adaptation can be maximized by varying physical activity. An athlete may hit

plateau with a constant, unchanging routine. Sometimes, repetitive stress injuries might
develop out of the same routine performed over and over again.

Individualization Principle

No person is totally alike. Everyone has a certain unique set of physical

characteristics. Therefore, some training or exercise programs are tailormade for certain
individuals, especially for those with specific needs, strengths, or limitations and
conditions.

Maintenance Principle

Exercise must be regular for fitness to be maintained. By following all the other
principles above taking into consideration the principles of FITT, one can maintain a
healthy level fitness.

How to Set FITT Goals

FITT goals vary per individual. The best way is to first know your thresholds, or the
limits of what you can do per type of activity. Check for personal limits in frequency,
intensity, time, and type of activity. From there one can set targets or increases in
performance.

School and Community Resources in Case of an Injury or Emergency

For immediate and efficient response when needed, the following protocol must be
observed at the start of classes.

1. Know where the school, classroom, and other venue exits are.
2. Familiarize yourself with the school; know where the open areas are.
3. Determine where the guardhouses are located.
4. Find the location of the clinic.
5. Be aware of similar facilities that are nearest to the school.
6. All emergency numbers should always be ready.

Task 1

1. Describe how you can bring an injured classmate to the nearest hospital.

Task 2

 Pick a dance of choice and practice it.

 Observe proper etiquette and safety protocols for exercise.
 Perform all the parts of a workout: warm-up; stretching; activity portion (dance); and
cooldown stretch.
 The dance exercise must be at least 7 minutes video.
6
 LANAO SCHOOL OF SCIENCE & TECHNOLOGY, INC.
Abaga, Lala, Lanao del Norte
Tel. No. (063)-2279861
Email add: [email protected]

LEARNING MODULE
IN
PHYSICAL EDUCATION AND HEALTH 3

MODULE 11

SENIOR HIGH SCHOOL

7
 MODULE 11

HIP HOP/STREET DANCE

Hip hop or street dance has its roots traced to New York, particularly from the
African American and Latino-American communities. It is usually associated with rap
music, a form of chanting or poetry delivered at the speed of 16-bar measures (time frame)

Benefits of dancing in one's health are improved condition of your heart and lungs.
increased muscular strength, endurance and motor fitness. increased aerobic fitness

How to Analyze Physiological Indicators such as Heart Rate, Rate of Perceived

Exertion (RPE), and Pacing Associated with MVPAs to Monitor and/or adjust
Participation or Effort

Health-Optimizing Physical Education discussed how to use the heart rate and the
Rate of perceived Exertion and, pacing to regulate one’s effort in exercise.

Heart Rate

The heart rate is an indicator of level of participation in

physical activity. The intensity of activity is measured by the
percentage of the maximum heart rate (Max HR) during
exercise, which literally means the maximum number of
times the heart contracts in one minute. An easy to
determine your maximum heart rate, based on your age, is
called the Prediction Equation.

ADJUSTED MAXHR FORMULA = 220- YOUR AGE

Maximum heart rate varies in different people. The aging factor affects this formula and
maxHR decreases as one gets older. A more accurate measure of heart rate will be what is
known as the maximal stress test (VO 2max). This test makes use of a treadmill or exercise
bike. Another accurate way to measure the heart rate is through heart rate monitors,
which use either watches or chest straps attached with devices that measure one’s heart
rate and calculates its percentage your maxHR.

Rate of Perceived Exertion

The rate of perceived Exertion (RPE) can measure exercise intensity and cn be
combined with the Prediction Equation. A number is assigned to coincide with the
subjective feelings of exercise exertion (from 1 to 10). Based on the given number (RPE),
there is an assigned ratio scale. The higher the number given by the exerciser, the higher
the level of exertion is. To use this text, the exerciser is asked what he or she thinks is the
level of exertion of the exercise. It is between 6 and 20.

8
Here is the table of equivalents:
RPE Approximate level of exertion
1 10% no exertion
2 20% very very weak
3 30% very weak
4 40% weak
5 50% moderate
6 60% somewhat strong
7 70% strong
8 80% very strong
9 90% very very strong
10 100% maximal exertion

If the student gives number 5, for example, it garners an exertion level of 5, which
will mean that he or she would more or less be at his or her 50% of his or her personal
maxHR. This value can then be compared to the Prediction Equation, which is based on
the students age. We now have a simple way of determining the maxHR:

220-age (for example, 20 years old) = 200 (maxHR of the student)

RPE = 5 (exertion = 5, or approximately 50% heart rate)
Therefore, at the rate the student is exercising, the heart rate should be 100 bpm (beats per
minute)

Calibration of the RPE

 To calibrate this, the actual heart rate of the student must be checked (check
pulse, count how many beats are there in 15 seconds and multiply by 4; or;
check the pulse for 30 seconds and multiply by 2; or just count the total
number of beats in n actual minute). Whatever the heart rate is, that would be
his or her 50% maxHR.
 The prediction Equation can then be adjusted. For example, if the actual heart
rate is 110 bpm, at 50% maxHR, then the actual maxHR of the person would
be 220 bpm. The prediction Equation is known to have an error between 10 to
20 beats per minute.

Zone Training

There are four heart rate zones in aerobic training. These are the moderate aerobic
zone, the weight management zone, the aerobic fitness zone, and the peak aerobic
performance zone.

 Moderate aerobic zone uses a minimum of 50% maxHR to 59%. This is an

introductory zone to start a program for sedentary people who want to improve
their fitness.
 The weight management zone uses 60% to 70% maxHR. In this type of
exercise level, fat is burned using moderate intensity that can be prolonged.
 The aerobic fitness zone uses 70% to 80% maxHr. This level is for active
people who have already undergone physical activity using the lower zones
(under 70%) for several weeks.
 Cardiovascular fitness and health will noticeably improve under this zone. The
peak aerobic fitness zone, using 80% to 90% maxHR, is only suggested for elite
athletes who have already progressed to handle this level of zone training. This
zone is for athletes who are at the stage of improving their anaerobic threshold.
Working in this zone, one can train to switch between aerobic and anaerobic
energy systems by varying intensity or pace.

9
Moderate to Vigorous Physical Activity (MVPA)

 Using the FITT principle, student can only manipulate the intensity and time or
activity in a regular PE session. The frequency and type aspects re determined
by the school and the curriculum. If there are only two PE sessions in a week,
then the student may, with initiative, engage in physical activity in other days
to increase the frequency.
 Using the tools previously mentioned, such as the Prediction Equation, RPE,
zone training, the students can adjust the level of fitness, one can train in the
moderate aerobic zone or the weight management zone. With rigorous goals of
fitness, one can adjust to train in aerobic fitness zone or even to the peak
aerobic performance zone.

Task 1

1. Explain how to get your own heart rate?

2. What is your RPE when you engage in dance during your activity?

10
 LANAO SCHOOL OF SCIENCE & TECHNOLOGY, INC.
Abaga, Lala, Lanao del Norte
Tel. No. (063)-2279861
Email add: [email protected]

LEARNING MODULE
IN
PHYSICAL EDUCATION AND HEALTH 3

MODULE 12

SENIOR HIGH SCHOOL

11
 MODULE 12

HIP HOP/STREET DANCE

Hip hop or street dance has its roots traced to New York, particularly from the
African American and Latino-American communities. It is usually associated with rap
music, a form of chanting or poetry delivered at the speed of 16-bar measures (time frame)

How to Observe Safety protocol to Avoid Dehydration, Overexertion, Hypothermia,

and Hyperthermia during MVPA Participation

Dehydration overexertion, and hypothermia are some conditions that may arise from
wrong protocols in workout. Health-Optimizing Physical Education outlines some safety
procedures to avoid these conditions.

 Exercise and physical activity are good for the health, but anything in excess or
having poor execution is bad. Certain conditions such as dehydration, overexertion,
hypothermia, and hyperthermia may occur if exercise and precautions are not in
place.

Dehydration

 Dehydration or loss of fluids occurs in exercise through sweat,

breath, and urine. Dehydration will result in the loss of
coordination and of fatigue.
 To avoid dehydration, students must drink fluids before, during,
and after exercise.
 One to two cups of fluid must be consumed around thirty minutes
to one hour to exercise.
 Half to one cup of fluid must be consumed every ten to fifteen
minutes of exercise.
 Three to four cups of fluid must be consumed after thirty minutes
of exercise, even if one is not thirsty.

Overexertion

 Overexertion may come in the form of any exercise greater than the capacity of an
individual to handle. If the FITT goals are to be considered, overexertion can be a
factor of frequency, intensity, time, and type.
 Training might be too frequent. Intensity might be too hard. Time might be too long.
Type of exercise might be too much. These factors depend on the current threshold
of the exerciser.

12
  As a rule, to void overexertion, training must start from a low level of exertion before
graduating to higher levels.

Hypothermia

 Training in a cold environment can lead to hypothermia, or the condition of low core
body temperature.
 Signs and symptoms of hypothermia are shivering and being cold at the extremities
(blood is shunted to the body core to conserve heat). If this happens, the exerciser
must be moved to a warm place, be warmed up quickly, and if awake, be given warm
fluids.
 To prevent this condition, one must layer clothes and cover parts of the body with
other types of clothing such as hats, mittens, ear covers, and face or nose covers.

Hyperthermia

 Hyperthermia, or heat illness, is a product of losing too much water and heating up
because of exercise. Three conditions may occur: heat cramps, heat exhaustion, and
heat stroke. Heat cramps may attack dominant muscles such as abdominals or the
calves.
 Signs and symptoms of heat exhaustion can be observed in the following: the
exercise looks pale, the skin is cool and clammy, and pulse is weak and rapid. Heat
stroke victims may likely have dry, red, hot skin. They will have elevated core body
temperature. They may not sweat because the body is conserving body fluids.
 To avoid hyperthermia, drink lots of fluids and avoid overexertion. If you note
somebody experiencing hyperthermia do the following: stop the training session,
bring the exerciser to a cooler environment, activate
 EMS, and give the exerciser fluids to drink until the EMS arrives.

Task 1

1. Do you get dehydrated when engaged in dance activities? Explain why?

2. What are the signs of exertion?

Task 2

 Pick a dance of choice and practice it.

 Observe proper etiquette and safety protocols for exercise.
 Perform all the parts of a workout: warm-up; stretching; activity portion (dance); and
cooldown stretch.
 The dance exercise must be at least 7 minutes video.

13
 LANAO SCHOOL OF SCIENCE & TECHNOLOGY, INC.
Abaga, Lala, Lanao del Norte
Tel. No. (063)-2279861
Email add: [email protected]

LEARNING MODULE
IN
PHYSICAL EDUCATION AND HEALTH 3

MODULE 13

SENIOR HIGH SCHOOL

14
 MODULE 13

Festival Dance

Festival dances are seen during celebrations or fiestas. Usually, festival dances celebrate
good harvests or good fortune.

Health and Fitness-Related Career Opportunities

Career opportunities in health and fitness were discussed in Health-Optimizing Physical
Education. Certain dance-related job opportunities could be considered.
Nowadays, a career in health and fitness is very viable. If you enjoy sports and exercise,
and you feel that you want to work in this field, do not let anything stop you. The current
career opportunities in the industry are diverse and offer a lot of career paths.
Below is the list of possible careers in the health and fitness sector:
1. Physical Education - be a PE teacher. If you prefer to be engaged in more activities
and games rather than classroom lectures, this career is for you.
2. Sports Administration – work full-time in the sports field. If you enjoy competitive
sports, you can engage in the management side and be right in the middle of all the
action.
3. Personal Training – be flexible in your schedule. A personal trainer manages his or
her own time and schedule. You can offer one on one training or group exercise
using several sports or exercises that you have studied.
4. Coaching – if, at one point, you feel like experiencing being s competitive athlete, a
member of the varsity team, or if you show interest in handling a team of your own,
being a coach offers n exciting path for you.
5. Sports Research – There is always something new in the fitness and health field.
Sports research and development is very dynamic and offers a wide array of areas to
work on.
With each career choice, one will never get bored. All paths are exciting and fun, and there
is a lot of room for personal development in each. Furthermore, if one is engaged in the
health and fitness field, it is inevitable that one will be doing a little of each of the above
careers, as they overlap with each other. The life of a sports professional is very enjoyable
indeed.

Task 1
a. What are the qualities of a good dance instructor?
b. If you were to be a dance instructor, what dance would you specialize in and why?

15
 LANAO SCHOOL OF SCIENCE & TECHNOLOGY, INC.
Abaga, Lala, Lanao del Norte
Tel. No. (063)-2279861
Email add: [email protected]

LEARNING MODULE
IN
PHYSICAL EDUCATION AND HEALTH 3

MODULE 14

SENIOR HIGH SCHOOL

16
 MODULE 14

Festival Dance

Festival dances are seen during celebrations or fiestas. Usually, festival dances celebrate
good harvests or good fortune.

How to Organize a Dance Festival

Organizing fitness activities and events are discussed in Health-Optimizing Physical
Education.

How to Organize a Fitness Event for a Target Health Issue or Concern

A fitness event can come in the form of a short, single training or exercise session, a group
or batch of sessions extended over a period, to a full-blown event with many participants
such as a fun run or marathon. The most common health target is for cardiovascular
endurance; however, any health issue can be addressed (for example, obesity). Below are
few steps that one can follow in order to organize a fitness event:
1. Identify a goal, target, or health issue to address.
Normally, fitness events try to address health concerns such as weight
management or obesity. It is important to have a target in mind in order to plan for a
proper activity.
2. Do your research.
Having a health concern in mind, do your research and learn the basic
terminologies and aspects of that area. If the concern is obesity, for example, learn or
review about such concepts as eating habits, health risk factors, BMI (body mass
index, the measure of body ft based on height and weight), and so on.
3. Identify a location or venue.
Having in mind your health concern and being familiar with your topic or issue,
you will now plan for an activity. One of the major concerns for any event or activity is
venue. You will need to secure a venue for the event. For fitness activities, courts,
multipurpose halls, swimming pools, function halls, or even streets and pedestrian
lanes, can be utilized for activities. Just be sure to have these venues reserved for such
activities.

17
 4. Build you team.
Identify members of your team and give them different tasks. You are the team
leader, but you must not do everything on your own. Learn how to delegate tasks for
efficiency nd economy. For bigger events, you may assign some of your team
members to be committee heads. You can make a general grouping of committee as
such: venues and logistics committee; food and drinks committee; promotions and
recruitment committee; finance committee; registration committee; and so on.
5. Documentation
Before, during, nd after the event, it would be proper to have documentation.
This comes in the form of pictures videos, and written records. Cover and record your
event and make a post-event reporting and evaluation. This event may be successful,
and people might want to replicate it or repeat it in the future. Having a record and
portfolio of the event would make it easier to repeat, and future events may be
improved based on feedback from the original event.

Task 1

1. What is the latest dance craze?

2. How will you organize a dance festival? Describe the steps would you take.

Task 2

18