PHYSICAL EDUCATION AND

HEALTH 3

12
Quarter 1
 Table of Contents

What This Module is About...................................................................................................................i

What I Need to Know...............................................................................................................................ii
How to Learn from this Module..........................................................................................................ii
Icons of this Module.................................................................................................................................iii

What I Know............................................................................................................................................... 1
Lesson 1:
Optimize Energy System Through Dance.......................................................3
What I Know....................................................................................................................3
What I Need to Know..................................................................................................4
What’s New: Food Fuels...........................................................................................4
What’s More: Aerobic vs. Anaerobic...................................................................5
What Is It: Muscle Relaxation.................................................................................6
What I Can Do: Reflection........................................................................................7
Lesson 2:
Managing Stress Through Dance..............................................................................7
What’s In: Exercise......................................................................................................7
What I Need to Know..................................................................................................7
What’s New: Dance as Stress Reliever.......................................................... 8
What Is It: Introduction to Dance........................................................................ 8
What I Know: Dance Genre................................................................................... 9
What’s More: Physical Fitness Test.................................................................. 10
What Can I Do: PAR-Q and You...........................................................................14
What I Have Learned ................................................................................................15
Lesson 3:
Sets FITT Goals..............................................................................................................................16
What’s In: FITT..............................................................................................................16
What’s More: Principles of FITT............................................................................17
What’s Can I Do: Let’s FITT and Dance......................................................... 18

What I Have Learned ................................................................................................19

Lesson 4:
Barriers to Physical Fitness Activity.....................................................................20
What’s In: ........................................................................................................................20
What’s New: Self-Assessment...............................................................................21
What Is It: Reflection ............................................................................................... 22
What’s More: Overcoming the Barriers ............................................................23
What’s Can I Do: Poster Making........................................................................ 24

Summary
Assessment: (Post-Test)……………………………………………………………….25
Key to Answers........................................................................................................................................26
References.................................................................................................................................................27

Page 2
What This Module is About
Welcome to the world of dance!

In this module, let us fight the present crisis of the pandemic COVID19 with the
groove of our body with music. Dance can be in group, with a partner, or with this present
“new normal” dancing solo is wiser.
People from different places enjoy dancing such as in schools, social venues,
community halls, our own home and even in social media through vlogs and tiktok. Dancing
has become popular way to be active and a healthy exercise program.
Dance was originally a form of social gathering and evolved into a competitive event
as time evolves. Dancing is a good recreational activity cause no matter whether it is cold or
raining, dancing can be done indoors. With the present situation of pandemic COVID 19,
moving your body with the rhythm of the music is not a hindrance to stay fit and active.
There many forms of dances, from traditional dance, folk dance, modern
contemporary dance, ballroom dance, cheer dance, hip hop and street dance. So be ready
to groove your moves exploring the different genre of the “world of dance”.

The following are the lessons contained in this module:

1. Optimizing energy through dance
2. Managing stress
3. Setting FITT Principle
4. Barriers to physical activity

In this module, you are expected to use variety of dances to achieve the following
learning competencies:

 Explain how to optimize the energy systems for safe and improved performance
(PE12FH-Ib-c-2)
 Explains the role of physical activity assessments in managing one’s stress
(PEH12FH-If-5)
 Sets FITT goals based on training principles to achieve and/or maintain HRF
(PEH12FH-Ii-j-7)
 Self-assess health-related fitness (HRF), status, barriers to physical activity
Howassessment
to Learn participation
(PEH12FH-Ig-i
from this Module
To achieve the
objectives cited above,
you are to do the
following:
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• Take your time
reading the
lessons carefully.
• Follow the Icons of this Module
directionsWhat I Need This part contains learning objectives that are set for
and/or
to in the
instructions you to learn as you go along the module.
activities Know
and
exercises
diligently.
• Answer all What
the I know This is an assessment as to your level of
given tests and
exercises.
 knowledge to the subject matter at hand,
meant specifically to gauge prior related
knowledge
What’s In This part connects previous lesson with that
of the current one.

What’s New An introduction of the new lesson through

various activities, before it will be presented
to you

What is It These are discussions of the activities as a

way to deepen your discovery and under-
standing of the concept.

What’s More These are follow-up activities that are in-

tended for you to practice further in order to
master the competencies.

What I Have Activities designed to process what you

Learned have learned from the lesson

What I can
do These are tasks that are designed to show-
case your skills and knowledge gained, and
applied into real-life concerns and situations.

Pre-Assessment

Direction: Circle the letter of the best answer to the following questions.

1. What energy movement lasting about 5 to 15 minutes and does not require energy?
A. ATP B. Glycolytic C. Oxidative D. Aerobic
2. What energy system that breaks down carbohydrates using 1 to 2 minutes of
energy?
A. Adenosine B. Glycolytic C. Oxidative D. Aerobic

3. What energy system that requires carbohydrates, fats and protein where energy is
used in a longer period of time?
A. Adenosine B. Glycolytic C. Oxidative D. Aerobic
4. The following are nutrients needed by the body to produce energy, except:
A. Carbohydrates B. Fats C. Protein D. Vitamin C
5. Ruxyll constantly performs aerobic exercises
because he knows the Page 4 benefits of it. Which of the
following is the least beneficial factor of aerobic
exercise?
A. It builds muscles C. Reduce the risk of stroke
B. Strengthens the heart D. Controls blood the blood pressure
6. Clarabelle is planning to manage her exercise routine. For her to stick on her
exercise routine, which of the following is the best thing that she should do?
A. Set SMART goals C. Meditate
 B. Walk before you run D. Observe others
7. Dancing offers creative outlet for people to express their personalities in a safe
environment. The statement means:
A. It improves the condition of the heart C. It improves aerobic fitness
B. Greater self-confidence and self-esteem D. Weight management
8. Reane performed a solo dance during the recital. The following steps were observed:
bilao, hayon-hayon, dos-a-dos and Jaleo, what is the dance genre?
A. Ballroom Dance B. Folk Dance C. Hip-hop Dance D. Modern Dance
9. Hiroshi attended a battle during their school foundation day. He performed some b-
boying, breaking, and down rock moves. What type of dance competion he is
joining?
A. Ballroom Dance B. Folk Dance C. Hip-hop Dance D. Modern Dance
10. Liam and Denise are the loveliest couple I love to see performing the Cha cha cha,
Rumba and Jive. They won as the best couple for the Latin Discipline. What type of
genre these dances belong?
A. Ballroom Dance B. Folk Dance C. Hip-hop Dance D. Modern Dance
11. Which of the following dance genre often considered to have emerged as a rejection
of or rebellion against classical ballet?
A. Ballroom Dance B. Folk Dance C. Hip-hop Dance D. Modern Dance
12. Which component of physical fitness refers to the physical attributes such as the
cardio-respiratory, muscular strength, and flexibility?
A. Fitness B. Health-related C. Skills-related D. Talent-related
13. The hexagonal test is performed by jumping to specific direction inside the hexagon
in two revolutions in the shortest period of time. Which component is being
assessed?
A. Agility B. Balance C. Coordination D. Speed
14. Which of the following FITT principle refers to the amount of energy the exercise
requires?
A. Frequency B. Intensity C. Time D. Type
15. Sunshine gain her weights and eventually turned obese over the years. Her reason
is, “it’s easier for me to find excuses not to exercise than to go out to do something”.
This barrier in participating physical activities refers to:
A. Lack of time C. Lack of will power
B. Lack of energy D. Lack of skill

Lesson Optimize Energy Through

1 Dance

Page 5
Direction: Identify the words or terminology of the following statements from topic
Optimizing Energy using the word cloud.

____________________ 1. The ability to do work.

____________________ 2. The unit use to measure energy.
Also known as Calories.
____________________ 3. An energy movement lasting about 5
to 15 seconds and does not require energy
____________________ 4. An energy system that breakdowns
carbohydrates using 1 to 2 minutes of energy
____________________ 5. An energy system that requires
carbohydrates, fats and protein where energy is
used in longer period of time
____________________ 6. The term for energy system that
does not require oxygen
____________________ 7. The term for energy that requires
oxygen
____________________ 8. In the glycolytic system,
carbohydrates are breakdown into…
____________________ 9. In the glycolytic system, glucose is
breakdown into…
____________________10. In the glycolytic system, the ATP is
then known as…
____________________11. This energy system is also known
as “Kerbs Cycle” – electron transport chain ATP

Define the following abbreviations:

12. ATP - _________________________________

13. PCr - __________________________________

Give the two classification of energy system

14._________________________

15. _________________________

 Explain how to optimize the energy systems for safe and improved performance
 Explains the role of physical activity assessments in managing one’s stress
 Sets FITT goals based on training principles to achieve and/or maintain HRF
 Self-assess health-related fitness (HRF), status, barriers to physical activity
assessment participation

Food Fuels for Energy

1. Carbohydrates (CHO) – preferred source of fuel during exercise (glycogen)
2. Fat – concentrated fuel used during rest and prolonged sub0maximal exercise
3. Protein – used for growth and repair (negligible use during exercise)

Energy is the ability or capacity to do work and is measured in calories or joules.

There are three energy systems:

1. ATP or Adenosine Triphosphate – an organic compound that provides energy to
drive many processes in living cells such as muscle contraction, nerve impulse
propagation.
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 2. Glycolytic System – the breakdown (lysis) of glucose and consists of a series of
chemical reactions that are controlled by enzymes
3. Oxidative System – also known as Krebs Cycle and the citric acid cycle. In this
system, carbohydrates and fats are the primary energy sources converted into ATP
and this process takes place in the mitochondria of the cell.
If we have enough oxygen present in the blood, then pyruvate, the end product of
glycolysis, is shuttled to the mitochondria and we enter the oxidative energy system.

Training long, slow distance can help us

build an aerobic base and help strengthen
this oxidative system by increasing your
VO2 max, which is our ability to utilize the
oxygen we take in.

Aerobic vs Anaerobic

Aerobic exercise is any type of cardiovascular conditioning or “cardio”. During the

cardiovascular conditioning, your breathing and heart rate increase for a sustained period of
time. Oxygen is your main energy source during aerobic workouts, therefore Oxidative
System energy is used.

Benefits of Aerobic Exercises:

 Reduce risk of heart attack
 Reduce risk of type 2 diabetes
 Recue risk of stroke
 Help lose weight and keep it off
 Help lower and control blood pressure
 Increase stamina and reduce fatigue during exercise
 Activates immune systems, making you less likely to get colds or flu
 Strengthens the heart
 Boosts mood
 Help you live longer than those who doesn’t exercise

Anaerobic exercises involve quick burst of energy and are performed at maximum effort
for a short time. The energy system used are the ATP and Glycolytic System.

Benefits of Anaerobic Exercises:

 Build muscles
 Lose weight
 Maintain muscle mass as you age
 Strengthens bones
 Burns fat
 Increase stamina for daily activities like hiking, dancing or playing

Note to Teachers: Read the following instructions to the learners as part of the
psychosocial activity at the same time a sample activity for anaerobic activity. Prepare a
solemn music background
for this activity.

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Credits to: https://www.who.int/docs/default-source/coronaviruse/coping-with-stress.pdf?sfvrsn=9845bc3a_2

Page 8
Reflection:

1. Enumerate 3 things you have realized about optimizing energy?

______________________________________________________________
______________________________________________________________
______________________________________________________________
2. What are the 2 things you want to clarify in this topic?
______________________________________________________________
______________________________________________________________
3. Express 1 “shout out” to encourage others optimize their energy for a better health.
______________________________________________________________
______________________________________________________________

Lesson Managing Stress Through

2 Dance

Exercise increases your overall health and your sense of well-being, which puts more pep
in your step every day. Exercise has some direct stress-busting benefits.
 It pumps your endorphins
 It’s meditation in motion
 It improves your mood
How to make your exercise successful:
 Consult with your doctor
 Walk before you run
 Do what you love
 Schedule your work out
Steps for sticking exercise routine
 Set SMART goals
 Find a friend
 Change up your routine
 Exercise in increments

DANCE as Stress Reliever

People from different places enjoy dancing such as in schools, social venues,
community halls, our own home and even in social media through vlogs and tiktok. Dancing
has become popular way to be active and a healthy exercise program. Here are some
reasons why dancing is a popular stress reliever:
1. When the body feels good, the mind does too! The scientific reason for why dance has
the ability to act a stress reliever stems from the idea that when the body feels good, the
mind does, too. Any type of physical activity releases neurotransmitters and endorphins
which serve to alleviate stress. Endorphins are body’s natural pain killer to reduce stress and
improve the mind’s perception of the world. It cause the body to feel calm and optimistic. It

Page 9
 also aids in improving the quality of sleep, so that a few sleepless nights due to stress can be
avoided after dancing!
2. Dance offers a creative outlet for people to express their personalities in a safe
environment. Dancing offers an outlet for people to express who they are – through music,
movements or even costumes! Dancing helps you connect to whom who you really are.
3. Dancing improves your physical health. From weight loss, to increased flexibility, stronger
bones and building muscle tone, dancing is a total body workout.

List down at least five (5) Physical and Mental Benefits of Dancing:

1. __________________________________________________________________

2. __________________________________________________________________

3. __________________________________________________________________

4. __________________________________________________________________

5. __________________________________________________________________

https://www.arthurmurraydancenow.com/blog/3-ways-dancing-relieves-stress

Introduction to Dance
The fundamental principle that dance is an art form or activity that utilizes the body
and the range of movement of which the body is capable. Unlike the movements performed
in everyday living, dance movements are not directly related to work, travel, or survival.
Dance may, of course, be made up of movements associated with these activities, as in the
work dances common to many cultures, and it may even accompany such activities.
But even in the most practical dances, movements that make up the dance are not
reducible to those of straightforward labor; rather, they involve some extra qualities such as
self-expression, aesthetic pleasure, and entertainment.
One of the most basic motives of dance is the expression and communication
of emotion. People—and even certain higher animals—often dance as a way of releasing
powerful feelings, such as sudden accesses of high spirits, joy, impatience, or anger. These
motive forces can be seen not only in the spontaneous skipping, stamping, and jumping
movements often performed in moments of intense emotion, but also in the more formalized
movements of “set” dances, such as tribal war dances or festive folk dances. 
Dance Genre:

1. Folk Dance - a dance developed by people that reflect the life of the people of a
certain country or region. (Wikipedia)
2. Modern Dance - a broad genre of western concert or theatrical dance, primarily
arising out of Germany and the United States in the late 19th and early 20th
centuries. It is often considered to have emerged as a rejection of or rebellion
against, classical ballet. (Wikipedia)
3. Ballroom Dance – a set of partner dance enjoyed socially and competitively around
the world. With the emergence of dance competition, it is now known as
Dancesports. (Wikipedia)
4. Hip-hop Dance – also known as street dance styles primarily to hip-hop music or
that have evolved as part of hip-hop culture. (Wikipedia)
https://www.britannica.com/art/dance/The-aesthetics-of-dance

Try to identify the dance genre of the following terminologies. Write Folk, Modern, Ballroom or
Hip-hop
_______________1. Abduction
_______________2. Abracete
_______________3. B-boy
_______________4. Battle
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_______________5. Bilao
_______________6. Breaking
_______________7. Cuban Breaks
_______________8. Cypher
_______________9. Distal
_______________10. Dos-a-Dos
_______________11. Down rock
_______________12. Flexion
_______________13. Hayon-hayon
_______________14. Jaleo
_______________15. Latin Discipline
_______________16. Plantar
_______________17. Proximal
_______________18. Spot Turn
_______________19. Standard Discipline
_______________20. Whisk

Before exploring our body with dance activities, we must assess our body if we are
healthy enough to face different genre of dance as we optimize our energies.
Based on the DepEd Order No. 34, s. 2019 signed December 9, 2019 also known as
Revised Physical Fitness Test Manual, the following are objectives of the following activity:
1. To determine the level of fitness of students;
2. To identify strength and weaknesses for development and improvement;
3. To provide baseline data for selection of physical activities for enhancement of health
and skill performance;
4. To gather data for the development of norms and standards;
5. To motivate, guide and counsel pupils/students in selecting sports for recreation,
competition and lifetime participation
Physical Fitness Test is a set of measures designed to determine a student’s level of
physical fitness. It is intended to test two categories of physical fitness commonly referred to
as “health-related” and “skill-related”.
Health-related components refer to those physical attributes which enable a person to
cope with the requirements of daily living such as:
 cardio-vascular endurance or stamina
 muscular strength and endurance
 flexibility
 appropriate body mass index (BMI)
Skill-related components are physical abilities that show potential for good
performance in certain skills (usually in sports) like:
 speed
 agility
 reaction time or quickness
 balance
 coordination
https://www.deped.gov.ph/wp-content/uploads/2019/12/DO_s2019_034.pdf

Physical Fitness Test

1. BMI (Body Mass Index) – is the body’s relative amount of fat to fat-free mass
Formula:
BMI = W where W is the weight in KILOGRAMS
2
H where H is the height in METERS
Example:
BMI = 30kg = 30 = 20.83 (Normal)
2
(1.20m) 1.44

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 BMI Classification
Below 18.5 Underweight
18.5 – 24.9 Normal
25.0 – 29.9 Overweight
30.0 – Above Obese

2. Zipper Test – to test the flexibility of the shoulder girdle

Scoring – record zipper test to the nearest 0.1 centimeter
SCORE STANDARD INTERPRETATION
5 Fingers overlapped by 6cm and above Excellent
4 Fingers overlapped by 4cm to 5.9 cm Very good
3 Fingers overlapped by 2cm to 3.9 cm Good
2 Fingers overlapped by 0.1 cm to 1.9cm Fair
1 Just touched the fingers Needs
Improvement
0 Gap of 0.1 or wider Poor

3. Sit-and-Reach – to test the flexibility of the lower extremities (particularly the trunk)
Scoring – record the farthest distance between the two trials to the nearest 0.1
centimeters
SCORE STANDARD INTERPRETATION
5 61 cm and above Excellent
4 46 cm – 60.9 cm Very good
3 31 cm – 45.9 cm Good
2 16 cm – 45.9 cm Fair
1 0 – 30.9 cm Needs Improvement

4. Three-Minute Step Test – for cardiovascular endurance. It is the ability of the heart,
lungs and blood vessels to deliver oxygen to working muscles and tissues, as well as
the ability of those muscles and tissues to utilize the oxygen. Endurance may also
refer to the ability of the muscle to do repeated work fatigue.
Scoring – record the 60-second heart rate after the activity

5. Push-up – measures the strength of upper extremities . Strength – is the ability of

the muscle to generate force against physical objects.
Scoring – record the number of push-ups made

STANDARD
SCORE INTERPRETATION
Boys Girls
5 33 and above 33 and above Excellent
4 25 to 32 25 to 32 Very good
3 17 to 24 17 to 24 Good
2 9 to 16 9 to 16 Fair
1 1 to 8 1 to 8 Needs Improvement
0 Cannot execute Cannot execute Poor

6. Basic Plank – to measure strength/stability of the core muscles

Scoring – record the time in the nearest seconds/minute. Maximum of 90 seconds for
boys and girls

SCORE STANDARD INTERPRETATION

5 51 seconds and above Excellent
4 46 seconds to 50 seconds Very good
3 31 seconds to 45 seconds Good
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 2 16 seconds to 30 seconds Fair
1 1 second to 15 seconds Needs Improvement

7. 40-Meter Sprint – to measure the running speed

Scoring – record the time in nearest minutes and seconds

STANDARD
Boys Girls
SCORE INTERPRETATION
17 y/o and above 17 y/o and
above
5 <4.0 minutes <4.5 minutes Excellent
4 4.1 to 5.4 minutes 4.6 to 5.9 minutes Very good
3 5.5 to 6.5 minutes 6.0 to 7.0 minutes Good
2 6.6 to 7.5 minutes 7.1 to 8.1 minutes Fair
1 >7.6 minutes >8.2 minutes Needs Improvement

8. Standing Long Jump – to measure the explosive strength and power of the leg
muscles. Power – is the ability of the muscle to transfer energy and release
maximum force at a fast rate.
Scoring – record the best distance in meters to the nearest 0.1 centimeters.

SCORE STANDARD INTERPRETATION

5 201 cm and above Excellent
4 151 cm to 200 cm Very good
3 126 cm to 150 cm Good
2 101 cm to 125 cm Fair
1 55 cm to 100 am Needs Improvement

9. Hexagon Agility Test – to measure the ability to move in different directions quickly.
Agility – is the ability to move in different directions quickly using a combination of
balance, coordination, speed, strength, and endurance.
Scoring – add the time of the two revolutions and divide by 2 to get the average.
Record the time in the nearest minutes and seconds.

SCORE STANDARD INTERPRETATION

5 5 seconds and below Excellent
4 6 seconds to 10 seconds Very good
3 11 seconds to 15 seconds Good
2 16 seconds to 20 seconds Fair
1 21 second to 55 seconds Needs Improvement
0 Over 25 seconds Poor
10. Stick Drop Test – to measure the time to respond to a stimulus. Reaction Time – is
the amount of time it takes to respond to a stimulus.
Scoring – record the middle 3 scores (for example: id the scores are 21, 18 and 19,
the middle score is 19). In case there are two (2) scores are the same ( for example
18, 18, 25) the repeated score shall be recorded.
SCORE STANDARD INTERPRETATION
5 0 – 2.4 cm Excellent
4 5.08 cm to 10.16 cm Very good
3 12.70 cm to 17.78 cm Good
2 20.32 cm to 25.40 cm Fair
1 27.94 cm to 30.48 cm Needs Improvement

Page 13
 11. Juggling – to measure the coordination of the eye and hand. Coordination – is the
ability to use the senses with the body parts to performs motor tasks smoothly and
accurately.
Scoring – record the highest number of hits the performer has done
SCORE STANDARD INTERPRETATION
5 41 hits and above Excellent
4 31 hits to 40 hits Very good
3 21 hits to 30 hits Good
2 11 hits to 20 hits Fair
1 1 to 10 hits Needs Improvement

12. Stork Balance Stand Test – to assess one’s ability to maintain equilibrium. Balance
– is the maintenance of equilibrium while stationary or while moving.
Scoring – record the time taken on both feet in nearest seconds and divide the
scores to get the average percentage score.
SCORE STANDARD INTERPRETATION
17 y/o and above
5 161 sec to 180 sec Excellent
4 121 sec to 160 sec Very good
3 81 sec to 120 sec Good
2 16 seconds to 30 seconds Fair
1 1 second to 15 seconds Needs Improvement

Note to Learners: Perform some of the task at home with the help of your family
member/s.
Note to teacher: The teacher must review and demonstrate the procedures of each test.
(These activities were performed by the learners since Grade 4 as stated in the DepEd
Order No. 34, s. 2019)

This forms will be used for the pre-test (start of semester) and post-test (end of semester).
Please refer to the scoring guide. You may also answer using the link
https://forms.gle/YY1qfUBm7ztMNchL8
 Page 14
If you are done assessing yourself, then let’s begin performing our Physical Fitness
Test. Record your scores in this score sheet. You’ve been doing these test since your
Junior High School years. Be honest to yourself!

Lesson 3: Set FITT

Lesson 4: Self-assessment to Health

Discuss briefly the following Physical Fitness components:

Health-Related Component Skills-Related Component

Ex. BMI - is the body’s relative amount of fat to fat-free mass

Lesson

3 Sets FITT Goals

Page 15
 Now that you have record the result of your physical fitness test, you have then determined
your strengths and weaknesses. With that fact, you are now ready to create your fitness plan. Let us
try to use FITT Principle to achieve this health goals.

The FITT Principle (or formula) is a great way of monitoring your exercise program. The key
components or training guidelines for an effective exercise program is spelled out with the acronym
FITT
F – frequency – refers to the repetition of exercise undertaken or how often you exercise
I – intensity – refers to the amount of energy the exercise required or how hard you exercise
T – time – refers to the number of minutes or hours you spend exercising or how long you
exercise
T – type – refers to the type of exercise undertaken or what kind of exercise you do

Try to identify the what principle of FITT the statement refers to. Write if it is frequency, intensity time
or type.

_______________1. Adjust the number of times you exercise per day/week/month to reflect:
your current fitness level; the time you realistically have available; your other
commitments like family and work; and the goals you’ve set for yourself.
_______________2. It refers to the dedication to exercise usually depends on the type of
exercise undertaken
_______________3. The factor that refers to the monitoring of heart rate.

_______________4. The kind of exercise you choose will have a big effect on the result you
achieve. That’s why it’s important to know what you want to gain form your
efforts.

Principles of FITT

Frequency Intensity Time Type

Cardio and 5 to 6 times Easy to 30 to 60 Running,
Weight Loss per week moderate minutes or walking,
60-75% of more cycling,
maximum swimming,
heart rate rowing
Strength 2 to 3 times Depends on Depends on Weight
per week, not amount of intensity of machines,
consecutive weight lifted. workout. resistance
days The heavier If intensity is bands, body
the weight, the high, reduce weight like
less sets and time spent push-ups, dips
Page 16
 reps
Stretching 5 to 7 times Slow, easy and 15 to 60 Static, Passive
per week relaxed minutes and and PNF
hold each (proprioceptive
stretch 40 to neuromuscular
60 seconds facilitation)

1. Overload Principle – the body adapt to stimulus, once the body has accepted then a
different stimulus is required to continue the change. In order for the muscle
(including the heart) to increase strength, it must be gradually stressed by working
against a load greater than it is used to.
2. Progressive Principle – means the body adapts to the initial overload, the overload
must be adjusted and increase gradually.
3. Recovery Principle – adaptation to physical activity occurs gradually and naturally,
but time must be allowed for the regenerate and build.
4. Reversibility Principle – all gains due to exercise will be lost if one does not
continue to exercise
5. Specificity Principle – training should be relevant and appropriate to the individuals
need in order to produce effective result
6. Variation Principle – training programs varies in intensity, duration, volume and
other important aspects of practice

Let’s FITT and Dance

You are challenged to learn the different genre of dance for this semester. Identify
the following principle applied to the following Dance Routine Assignments for this
semester. Refer to YouTube videos and apply the exercises at home. Master at least 3
figures per dance.
Note to Teacher: These are just suggested dances. You may change according to
how you contextualize the dances of your own culture

Time Type
My Heart Frequency Intensity
(number (cardio,
Dance Activity Type of Energy Rate (___x (slow, medium,
of strength,
(bpm) week) fast)
minutes) stretching)
Wk 1:
Fundamental Arm
and Feet
Positions
https://tinyurl.com/y94t6jl8
Wk 2: Folk Dance:
Lapay Bantigue
https://tinyurl.com/y83xsq4r
Wk 3: Folk Dance:
Pangalay
https://tinyurl.com/ya724hny
Wk 4: Modern
Dance:
Contemporary
Dance
https://tinyurl.com/usuzdgn
Wk 5: Modern
Dance: Lyrical
Dance
https://tinyurl.com/ycn9qwsu Page 17
 Wk 6:
Dancesports: Cha
cha cha
https://tinyurl.com/yapfmjdo
Wk 7:
Dancesports:
Waltz
https://tinyurl.com/yb42wapc

Wk 8: Cheer Dance: Arm

Movements and Stance
https://tinyurl.com/yahykyon
Wk 9: Cheer Dance:
Jumps
https://tinyurl.com/yb83kynu
Wk 10: Hip Hop Dance
https://tinyurl.com/yb83kynu

After the 10-week dance challenge and self-directed activity, I have learned the
following:
Type of Dance Terms Body Part Improved Values and Attitude
Ex. Fundamental Arm and Oblique Arm Strength Persistence
Raise Abdominal Stamina Accuracy
Feet Positions
Half-circle Discipline

Lesson Barriers to
4 Physical Activity

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 We just have learned the importance of exercise and its benefits to our lifestyle, let
us now evaluate yourself what are the barriers for you to do physical activities. Circle the
number that best describes

Very Somewhat Somewhat

Likely likely unlikely
1. My day is so busy answering the Modules for
3 2 1
the “new normal”
2. Social distancing with friends, makes me
3 2 1
uncomfortable to perform exercises
3. I’m just too tired and bored with the “stay at
3 2 1
home” policy
4. I’ve been thinking about getting more
3 2 1
exercise, but I just can’t seem to get started
5. O think I’m healthy enough to exercise 3 2 1
6. I don’t get enough exercise because I don’t
3 2 1
have the skills for any sport
7. I don’t have access to jogging, trails, pools,
3 2 1
bike paths
8. Physical activity takes too much time away
from other commitments – time, study, 3 2 1
research, co-curriculum
9. I am embarrassed about how I look when I
3 2 1
exercise with others
10. I do not get enough sleep as it is. I just
couldn’t get up or stay up late to get some 3 2 1
exercise
11. It’s easier for me to fine excuses not to
3 2 1
exercise than to go out to do something
12. I know too many people who have hurt
3 2 1
themselves by over doing it with exercise
13. I am not interested with any sports 3 2 1

14. It is too expensive. You have to take class or

3 2 1
join club or buy the right equipment
15. My free times during the day are too short to
3 2 1
include exercise
16. My usual social activities do not include
3 2 1
physical activities
17. I’m too tired during the week and I need the
3 2 1
weekend to catch up on my rest
18. I want to get more exercises, but I just can’t
3 2 1
seem to make myself stick to anything
19. I’m afraid I might injure myself or have a heart
3 2 1
attack
20. I’m not good enough at any physical activity
3 2 1
to make it fun
21. If we had exercise facilities and showers at
3 2 1
work, then I would be more likely to exercise

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How to score yourself:
 Enter the circled number in the spaces provided, putting together the number for
statement 1 on line 1, statement 2 on line 2, and so on.
 Add the scores on each line. Your barriers to physical activity fall into one or more of
seven categories.
  A score of 5 or above in any category shows that this is an important barrier for you
to overcome

_____ +_____+_____ = ________________

1 8 15 Lack of Time

_____+_____+_____= ________________
2 9 16 Social Influence

_____+_____+_____= ________________
3 10 17 Lack of energy

_____+_____+_____= ________________
4 11 18 Lack of willpower

_____+_____+_____= ________________
5 12 19 Fear of injury

_____+_____+_____= ________________
6 13 20 Lack of skill

_____+_____+_____= ________________
7 14 21 Lack of resources
Credits to: https://tinyurl.com/y9gsqh4s

Reflection:

1. What are my top two barriers in participating physical activity? What are my plan of
action to overcome these barriers?
_____________________________________________________________
______________________________________________________________
______________________________________________________________

2. What are my realizations as I answer the assessment tool?

______________________________________________________________
______________________________________________________________

3. What motivational quote should I input to myself for me to get involved with Physical
Fitness Activities?

19
Page 20
 Discuss briefly how you are going to OVERCOME the barriers to physical activity
participation

1. Lack of time - __________________________________________________

_____________________________________________________________
_____________________________________________________________
2. Social Influence - _______________________________________________
_____________________________________________________________
_____________________________________________________________
3. Lack of energy - _______________________________________________
_____________________________________________________________
_____________________________________________________________
4. Lack of will power - _____________________________________________
_____________________________________________________________
_____________________________________________________________
5. Fear of injury - _________________________________________________
_____________________________________________________________
_____________________________________________________________
6. Lack of skills - _________________________________________________
_____________________________________________________________
_____________________________________________________________
7. Lack of resources - _____________________________________________
_____________________________________________________________
_____________________________________________________________

Congratulations! You have done the 1st Module of HOPE 3, it’s time for you to
express artistically through a poster to promote DANCE as an exercise and stress reliever.

Poster Making Criteria:

_____ - 30% Relevance to the Theme

_____ - 25% Originality
_____ - 20% Creativity
_____ - 15% Color Harmony
_____ - 10% Visual Impact

_____ TOTAL

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Post -Test
Direction: Circle the letter of the best answer to the following questions.
1. The following are nutrients needed by the body to produce energy, except:
A. Carbohydrates B. Fats C. Protein D. Vitamin C
2. What energy movement lasting about 5 to 15 minutes and does not require energy?
A. ATP B. Glycolytic C. Oxidative D. Aerobic
3. What energy system that requires carbohydrates, fats and protein where energy is
used in a longer period of time?
A. Adenosine B. Glycolytic C. Oxidative D. Aerobic
4. What energy system that breaks down carbohydrates using 1 to 2 minutes of
energy?
B. Adenosine B. Glycolytic C. Oxidative D. Aerobic
5. Ruxyll constantly performs aerobic exercises because he knows the benefits of it.
Which of the following is the least beneficial factor of aerobic exercise?
A. It builds muscles C. Reduce the risk of stroke
B. Strengthens the heart D. Controls blood the blood pressure
6. Hiroshi attended a battle during their school foundation day. He performed some b-
boying, breaking, and down rock moves. What type of dance competion he is
joining?
A. Ballroom Dance B. Folk Dance C. Hip-hop Dance D. Modern Dance
7. Clarabelle is planning to manage her exercise routine. For her to stick on her
exercise routine, which of the following is the best thing that she should do?
A. Set SMART goals C. Meditate
B. Walk before you run D. Observe others
8. Liam and Denise are the loveliest couple I love to see performing the Cha cha cha,
Rumba and Jive. They won as the best couple for the Latin Discipline. What type of
genre these dances belong?
A. Ballroom Dance B. Folk Dance C. Hip-hop Dance D. Modern Dance
9. Reane performed a solo dance during the recital. The following steps were observed:
bilao, hayon-hayon, dos-a-dos and Jaleo, what is the dance genre?
A. Ballroom Dance B. Folk Dance C. Hip-hop Dance D. Modern Dance
10. Which of the following dance genre often considered to have emerged as a rejection
of or rebellion against classical ballet?
A. Ballroom Dance B. Folk Dance C. Hip-hop Dance D. Modern Dance
11. Dancing offers creative outlet for people to express their personalities in a safe
environment. The statement means:
A. It improves the condition of the heart C. It improves aerobic fitness
B. Greater self-confidence and self-esteem D. Weight management
12. Sunshine was a great gymnast but with her busy schedule and task in expected from
her in work, she gained weights and eventually turned obese over the years. This
barrier in participating physical activities refers to:
A. Lack of time C. Lack of will power
C. Lack of energy D. Lack of skill
13. Which of the following FITT principle refers to the amount of energy the exercise
requires?
A. Frequency B. Intensity C. Time D. Type
14. Which component of physical fitness refers to the physical attributes such as the
cardio-respiratory, muscular strength, and flexibility?
A. Fitness B. Health-related C. Skills-related D. Talent-related
15. The hexagonal test is performed by jumping to specific direction inside the hexagon
in two revolutions in the shortest period of time. Which component is being
assessed?
A. Agility B. Balance C. Coordination D. Speed

Page 22
 Answer Key: Pre-Test Answer Key. Page 1 What I Answer Key: Physical and Mental Benefits of
Know Dance
1. A
2. B 1. Energy  Improved condition heart and lungs
3. C 2. Joules  Increased muscular strength, endurance
4. D 3. Adenosine and motor fitness
5. A Triphosphate  Increased aerobic fitness
6. A 4. Glycolytic  Improved muscle tone and strength
7. B 5. Oxidative  Weight management
8. B 6. Anaerobic  Stronger bones and reduced
9. C 7. Aerobic  Better coordination, agility and flexibility
10. A 8. Glucose  Improved balance and spatial awareness
11. D 9. Glycogen  Increased physical confidence
12. B 10. Glycolysis  Improved mental functioning
13. A 11. Oxidative  Improved general and psychological well
14. B 12. Adenosine Tri- being
15. C phosphate  Greater self-confidence and self-esteem
13.
14.
Creatine Phosphate
Anaerobic
 Better social skills
15. Aerobic

Answer Key: Dance Answer Key: FITT Answer Key: Post-Test

Terminologies Principle
1. D
1. Modern 1. Frequency 2. A
2. Folk 2. Time 3. C
3. Hip-hop 3. Intensity 4. B
4. Hip-hop 4. Type 5. A
5. Folk 6. C
6. Hip-hop 7. A
7. Ballroom 8. A
8. Hip-hop 9. B
9. Modern 10. D
10. Folk 11. B
11. Hip-hop 12. A
12. Modern 13. B
13. Folk 14. B
14. Folk 15. A
15. Ballroom
16. Modern
17. Modern
18. Ballroom
19. Ballroom
20. Ballroom

References
 Kerrie O’Bryan. Introduction to the Energy Systems. SlideShare. March 8, 2012
 Seaward BL. Physical Exercise: Flushing out the Stress Hormones. In: Essentials of
Managing Stress. 3rd ed. Sudbury, Mass.: Jones & Barlett Publishers. 2014
 Sood A. Integrating Joyful Attention. In: The Mayo Clinic Guide to Stress-free Living.
Cambridge, Mass. Da Capo Press/Liflong Books. 2013
 Majoy Drew. Health Optimizing PE. Slideshare. January 21, 2017
 Brad Walker. FITT Principle. Stretch Coach. May 6, 2019
 Charisse Tano. FITT Goal-based on Training Principles. Slideshare. February 6,
2019
 Mateo Cabrera. FITT Principle & Muscular Strength Workout Plan. Slideshare.
October 2, 2014
 Sarah Stanila. 3 Ways Dancing Relieve Stress. Arthur Murray Dance Centers.
November 4, 2016
 https://en.wikipedia.org/wiki/Dance
 https://www.deped.gov.ph/wp-content/uploads/2019/12/DO_s2019_034.pdf
 https://wordart.com/
 https://www.researchgate.net/publication/329558482_Assessment_of_barriers_to_physical_a
ctivities_among_university_students_in_Malaysia
 https://www.who.int/docs/default-source/coronaviruse/coping-with-stress.pdf?
sfvrsn=9845bc3a_2
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