9

Physical Education
Quarter 3 – Module 1
Through the aid of this module, you will understand the characteristic features of
the Classical period MUSIC.
Festival Dances
This module focuses on the following competencies:

• explain the performance practice (setting, composition, role of composers/performers

and audience) during the Classical Period. (MU9CL-lla-f-3 )

At the end of the lesson, learners are expected to:

a. describe the musical elements of Classical Period

b. appreciate historical and cultural background of Classical period

through various activities, and;
c. make any artwork interpreting the music of Classical being heard
such as drawing, painting, or poem.
Physical Education – Grade 9
Alternative Delivery Mode
Quarter 3 – Festival Dances
First Edition, 2021

Republic Act 8293, section 176 states that: No copyright shall subsist in any
work of the Government of the Philippines. However, prior approval of the
government agency or office wherein the work is created shall be necessary
for exploitation of such work for profit. Such agency or office may, among
other things, impose as a condition the payment of royalties.

Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand

names, trademarks, etc.) included in this book are owned by their respective
copyright holders. Every effort has been exerted to locate and seek
permission to use these materials from their respective copyright owners.
The publisher and authors do not represent nor claim ownership over them.

Published by the Department of Education

Secretary : Leonor Magtolis Briones
Undersecretary : Diosdado M. San Antonio

Development Team of the Module

Writer/Illustrator/Layout Artist/Editor:
Reynan Jancent A. Estrella
Adrian S. Delos Santos
Myla M. Castillo
Eugenio D. Garcia
Emmanuel S. Manuel
Content Evaluator: Ferdinand S. Aldaba
Language Evaluator: Ferdinand S. Aldaba
Layout Evaluator: Ferdinand S. Aldaba
Management Team: Gregorio C. Quinto
Rainelda M. Blanco
Agnes R. Bernardo
Marquez T. Cartel
Glenda S. Constantino
Joannarie C. Garcia

Printed in the Philippines by ________________________

Department of Education --- Schools Division of Bulacan

Office Address: Curriculum Implementation Division

Learning Resource Management and Development System (LRMDS)
Capitol Compound, Guinhawa St., City of Malolos, Bulacan
E-mail address: [email protected]
 9

Physical Education
Quarter 3 – Module 1
Festival Dances
Introductory Message

This Self-Learning Module (SLM) is prepared so that you, dear learners, can
continue your studies and learn while at home. Activities, questions, directions,
exercises, and discussions are carefully stated for you to understand each lesson.

Each SLM is composed of different parts. Each part shall guide you step-by-step
as you discover and understand the lesson prepared for you.

Pre-tests are provided to measure your prior knowledge on lessons in each SLM.
This will tell you if you need to proceed on completing this module or if you need to
ask your facilitator or your teacher’s assistance for better understanding of the
lesson. At the end of each module, you need to answer the post-test to self-check
your learning. Answer keys are provided for each activity and test. We trust that you
will be honest in using these.

In addition to the material in the main text, Notes to the Teachers are also provided
to our facilitators and parents for strategies and reminders on how they can best
help you on your home-based learning.

Please use this module with care. Do not put unnecessary marks on any part of this
SLM. Use a separate sheet of paper in answering the exercise and tests. Read the
instructions carefully before performing each task.

If you have any questions in using this SLM or any difficulty in answering the tasks
in this module, do not hesitate to consult your teacher or facilitator.

Thank you.

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 This module focuses on the following competencies:

• undertakes physical activity and physical fitness assessments;

• executes the skills involved in the dance;
• performs appropriate first aid for injuries for emergency situations physical
activity and dance settings (cramps, sprain, heat exhaustion and;

Multiple Choice

Direction: Read the statements carefully. Choose only the letter of the correct answer and
write it in the corresponding number in your answer sheet.

1. Which of the following is a cultural dance performed to the strong beats of percussion
instruments by a community of people sharing the same culture usually done in honor
of a Patron Saint or in thanksgiving of a bountiful harvest?
a. cultural dance b. festival dance c. folk dance d. social dance

2. The following festivals are celebrated in honor of Sto. Niňo EXCEPT ONE:
a. Ati-atihan Festival c. Dinagyang Festival
b. Bangus Festival d. Sinulog Festival

3. Each festival is uniquely different with the other festivals. What do you call the
gathering and competition of all festivals within the country?
a. Aliwan Fiesta c.Festival of festivals
b. Dinagyang Festival d. Mother of all festivals

4. Which of the following is a source of energy which we need in order to perform our
daily routine?
a. bread b. cereals c. vegetables d. all of the above

5. How can festival dancing contribute to one’s fitness and well-being?

a. It reduces the risk of cardio-respiratory diseases
b. It facilitates teamwork and sense of community
c. It maximizes our use of energy and enhances cardiorespiratory health
d. All of the above

6. What is the Total Energy Requirement (TER) of a student with a weight of 50 kg

performing a moderate festival dancing activity?
a. 1000 cal. b. 1500 cal. c. 2000 cal. d. 2250 cal.

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7. Why is festival dancing an excellent way to reduce or maintain one’s weight?
a. It exhausts one’s energy to the extent that he can hardly catch his breath off
b. It burns desired number of calories stored in the body depending on the intensity of
the activity
c. It easily burns fats off
d. It makes one achieve a desired body figure

8. How can one best benefit from festival dancing activities?

a. They help one achieve a personally active lifestyle
b. They contribute to the enhancement of community awareness
c. They develop one’s awareness of his own and others’ culture through festivals
d. All of the above

9. The following may result from having a sedentary lifestyle EXCEPT ONE.
a. Lung cancer
b. Overweigh and obesity
c. Coronary artery and coronary heart diseases
d. Diabetes

10. If an individual could hardly catch his breath off while performing festival dances, what
is the intensity of his activity?
a. Heavy b. light c. moderate d. moderately light

11. It is also known as “jumper’s knee,” results from the kneecap “tracking”
incorrectly due to muscle imbalances like tight hamstrings and calves coupled
with weak quads.
d. Achilles tendinitis c. Hip impingement
e. Ankle impingement d. Patellofemoral Pain Syndrome

12. It is the pinching of tissues at ankle (tibia and talus) at either the front or the
back of the ankle
a. Achilles tendinitis c. Hip impingement
b. Ankle impingement d. Patellofemoral Pain Syndrome

13. It is a series of walks executed quickly in any direction wherein only one foot stays on
the ground while the other is off the ground.
a. jump c. step
b. run d. walk
14. A muscle movement done when it shortens, narrows and tightens using sufficient
amount of energy in the execution.
a. contraction c. flexion
b. extension d. release

15. Regular recurrence of a beat. It may be regular or irregular. In basic music, rhythm is
regular and metered ( 2 , 3 or 4 ).
4 4 4
a. direction c. range
b. level d. rhythm

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Directions: The following are statements related to Physical Fitness. Write the word FIT, if the
statement relates to the characteristics and indications of a physically fit individual; write NOT,
if the statement expresses the opposite. Write your answer on your answer sheet.
_______________1. Can perform daily activities without undue fatigue
_______________2. Is sick every month
_______________3. Hasn’t maintained an ideal body weight
_______________4. Hasn’t reserved energy for emergencies
_______________5. Maximizes leisure for recreation
_______________6. Is always stressed and has no leisure
_______________7. Has awesome posture
_______________8. Is capable of performing and enjoying daily activities
_______________9. Is overweight and can’t efficiently move
_______________10. Has normal BMI (Body Mass Index)

Discover your way into the heart of the maze to deem the words that relate festival dances.
Write the words in your answer sheets.

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 Notes to the Teacher
The activities in this module are arranged from simple to complex to help the
learner gradually master the desired learning competency. Give him/her the needed
support and guidance so that he/she will be able to demonstrate understanding about
festival dances, lifestyle and weight management to promote community fitness.

FESTIVAL DANCES

Cultural dances that are performed to the strong beats of percussion instruments by a
community of people sharing the same culture is called festival dances. It draw the people’s
culture by portraying the people’s ways of life through movements, costumes and implements
inherent to their place of origin. Whatever festival we celebrate, be it done to honor a religious
icon or celebrate our industry. Festival dances are a reflection of the unity of the Filipino
community that despite the economic, social, environmental, cultural and political challenges
we face every day, there can be no other race more resilient than ours. Many others,
especially from Luzon, are now paving their way to join the country’s festival of festivals, the
Aliwan Fiesta which is done in the month of April.

2 KINDS OF FESTIVAL DANCES

A. RELIGIOUS FESTIVAL DANCES

-done in honor of a Patron Saint

B. SECULAR/NON RELIGIOUS FESTIVAL DANCES

-thanksgiving of a bountiful harvest.

RELIGIOUS FESTIVALS
Name of Festival Place of Origin Religious Figure Month of
Honoured Celebration
1. Sinulog Festival Cebu City Sto. Niňo January
2. Dinagyang Festival Iloilo City Sto. Niňo January
3. Ati-atihan Festival Kalibo, Aklan Sto. Niňo January
4. Peňafrancia Bicol Virgin Mary September
5. Higantes Festival Angono, Rizal St. Clement November
6. Longganisa Festival Viga City, Ilocos Sur Saint Paul January
7. Kinabayo Festival Dapitan City St.James The Greater July
8. Pintados de Pasi Pintados City, Iloilo Sto. Niňo March
9. Pattarradday Santiago City Seňor San Tiago May
10. Sangyaw Festival Tacloban City Sto. Niňo July

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 1. Sinulog Festival 6. Longganisa Festival

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2. Dinagyang Festival 7. Kinabayo Festival

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3. Ati-atihan Festival 8. Pintados de Pasi

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4. Peňafrancia Festival 9. Pattarradday

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5. Higantes Festival 10.Sangyaw Festival

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 SECULAR/NON-RELIGIOUS FESTIVALS
Name of Festival Place of Origin Religious Figure Month of
Honoured Celebration
1. Bangus Festival Dagupan, Pangasinan Milkfish Industry April to May
2. Bambanti Festival Isabela Scarecrow (Farming) January
3. Mammangui City of Ilagan Corn Industry May
Festival
4. Mango Festival Iba, Zambales Mango Industry April
5. Panagbenga Baguio City Flower Industry February
Festival
6. Ibon Ebon Festival Pampanga Migratory Birds Egg February
Industry

7. Masskara Bacolod City Mask (Sugar Industry) October

8. T’nalak Koronadal Cotabato Colorful Abaca January
9. Ammungan Nueva Vizcaya Gathering of Tribal May
Festival
10. Binatbatan Festival Vigan, Ilocos Sur Weaving Industry May

1. Bangus Festival 6. Ibon Ebon Festival

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2. Bambanti Festival 7. Masskara Festival

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 3. Mammangui Festival 8. T’nalak de Pasi

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4. Mango Festival 9. Ammungan Festival

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5. Panagbenga Festival 10. Binatbatan Festival

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LOCOMOTOR AND NON-LOCOMOTOR MOVEMENTS

A. Locomotor Movements

These are movements that allow you to move from one point in space to another. It
is derived from two words, “locos” which means place and “motor” which means movement.
They include the following:

Preparatory movement:

1. Step - This is the basis of all locomotor movements. It prepares you to move in any
direction you wish to go. It is defined as transfer of weight from one foot to the other.
Try one! Stand with your weight equally distributed to both of your feet. Now, let your
right foot carry it all. You got it! That’s what you call a step.

2. Walk - Series of steps executed by both of your feet alternately in any direction. In
executing a walk, observe that there’s this moment when both feet are in contact with
the ground while one foot supports the weight and transfers it to the other.

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 3. Run - Series of walks executed quickly in any direction wherein only one foot stays
on the ground while the other is off the ground.

4. Jump - This movement is simply described by having both feet lose its contact with
the ground. There five ways to do it:
• Take off from one foot and land on the same;
• Take off from one foot and land on the other;
• Take off from one foot and land on both feet;
• Take off from both feet and land on one foot; and
• Take off from both feet and land on both.

B. Non-Locomotor movements

These are movements that are performed in one point in space without transferring to another
point. They don’t allow you to move from one place to the other. These movements include:

1. Flexion - It is the act of decreasing the angle of a joint. Another term for flexion is to
bend. If you bend a joint, like your elbow or knee, you are performing flexion.
2. Extension - This is the opposite of flexion. You are extending if you are increasing
the angle of a joint. Stretching is another word for extension.
3. Contraction - A muscle movement done when it shortens, narrows and tightens using
sufficient amount of energy in the execution.
4. Release - A muscle movement opposite to contraction done when it let goes or let
looses of being held into a shortening movement.
5. Collapse - To deliberately drop the exertion of energy into a body segment.
6. Recover - The opposite of collapse. This is to regain the energy exerted into a body
segment.
7. Rotation - To rotate is to move a body segment allowing it to complete a circle with its
motion. It’s not only limited to circumduction which is done in ball and socket joints.
Rotation can also be done in wrists, waist, knees and ankles.
8. Twist - To move a body segment from an axis halfway front or back or quarter to the
right or left as in the twisting of the neck allowing the head to face right or left and the
like.
9. Pivot - To change the position of the feet or any body part that carries the body’s
weight allowing the body to face in a less than 360 degrees turn.
10. Turn - To move in a turning movement with a base of support, usually a pointed foot,
the other raised, while equilibrium is maintained until the completion of the turn.
2
Basic c Time Folk Dance Steps
4

NAME OF STEP STEP PATTERN/COUNTING (RHYTHM)

Close Step Step R sideward (1), Close Step L to R (2)
Bleking Step R. in place (1), Heel Place L in front (2)
Touch Step Step R sideward (1), Point L in Front of R (2)
Walk Step R forward (1), Step L forward (2)
Change Step Step R (1), Close Step L to R (and), Step R in Place (2)
Cross Change Step Cross R over L (1), step L sideward (and), step R in place (2)
Hop Step Step R sideward (1), Hop R in place (2)
Mincing Point L in place (and), Step R in place (1), Point L in place (and), Step
R in place (ct. 2)
Cross Step Step R across L (1), Step L sideward L (2)

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Heel-toe, change step Heel place R sideward (1), point L close to R (2), change step with the
R (Maybe repeated with L)

Elements of movements in space

1. Rhythm - Regular recurrence of a beat. It may be regular or irregular. In basic

music, rhythm is regular and metered ( 24 34 or 44 ). They be slow, moderate or
fast. This element of rhythm is called tempo. Music dictates the speed of
movements we create.
2. Level - This refers to the level of movement. It may be low, when knees are fully
or slightly bent when executing movement; medium, if knees are normally straight
when executing movement; high, if the heels are raised or movements are done
while off the floor.
3. Range - This element refers to the scope of movement execution. It is dictated by
the space provided. If the space is wide then movements shall be wide and big. If
space is limited then movements shall be small and limited too.
4. Floor Patter/Design This refers to the designs created on the floor by the bodies
of dancers.
5. They may be geometric or non-geometric formations.
6. Direction - This element adds to variety of movement. They may be performed
forward, backward, sideward or even upward.
7. Focus - This is the focal point of dancer’s attention while moving in space.

THR, PMHR and THR

This is how to determine your THR (Target Heart Rate) range. Follow the steps
provided and you’ll arrive at your own PMHR and THR which you could use in determining
the intensity of your dancing activity and raising it to a higher level if necessary.

STEP 1: Find you PMHR in beats per minute by subtracting your age from 220:

• 220 - __________ = (Your Predicted Maximum Heart Rate)

Example:

• 220 - 15 = 205 (PMHR of a 15 year-old individual)

STEP 2: You need to work out your lowest Target Heart Rate that you need to aim for during
exercise by multiplying your PMHR by 60% (or .6):

• _____(PMHR) x 60% (or .6) = (Lowest Target Heart Rate)

Example: 205 x .6 = 123 beats/minute

(Lowest THR of 15 year-old
individual) STEP 3: Lastly, you need to work out for your Highest Target Heart Rate that
you can aim for during exercise by multiplying your PMHR by 80% (or .8):

• _____(PMHR) x 80% (or .8) = (Highest Target Heart Rate)

Example: 205 x .8 = 164 beats/minute

(Highest THR of 15 year-old individual)

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 So, when you are dancing, you are aiming for the range of the two figures you have come
up with in Steps 2 and 3. In the example given, the Target Heart Rate of a 15 year-old
individual is from 123 to 164 beats per minute during exercise. To maximize the benefits you
can derive from social dancing in relation to cardio-vascular fitness, you need to know your
Target Heart Rate Range. This helps you determine the intensity or level of exerted effort you
are pouring into your dancing.

FUELLING OUR BODY FOR EXERCISES

Our body is like a machine. It needs to be fuelled for it to run. Unlike machines, we
eat foods that make us go. You have learned in the past years about the three food groups
already but this time, we will focus on energy giving foods. These specific foods that give us
energy are called go foods. They are the primary source of carbohydrates. They are found
in rice, bread, pasta or noodles and others. Other sources of carbohydrates also include
proteins and fats. They give us energy. Energy is measured in calories. Calories energize us
and when we move or do any physical activity, light or heavy, calories are consumed.
Overconsumption of calories results to dizziness or hypoglycaemia. When this happens, we
need to refuel our bodies to get it active and moving again. Below is a calorie counter table
which you can refer your consumption with as against your physical activities:

Table 1: Calorie counter table

CALORIE COUNTER TABLE

AVERAGE SERVING CALORIE AVERAGE SERVING CALORIE
COUNT COUNT
Bread and Cereals Vegetables
White Bread (1 slice) 65 Beets (1 cup) 70
Wholewheat Bread 55 Broccoli (1 cup) 45
(1 slice)
Doughnut (1) 135 Carrots (1 cup) 45
Macaroni w/ cheese 475 Peas (1 cup) 65
(1 cup)
Rice (1 cup) 200 Potatoes, mashed (1 cup) 110
Spinach (1 cup) 45
Beverages Sweet Potato, baked 155
Coffee/Tea (plain) 105 Tomato, raw 30
Carbonated beverage 165 Meat, fish, & poultry
(8 oz.)
Milk, whole (1 cup) 90 Beef, sirloin steak (9 oz.) 375
Malted milk (2 cups) 560 Lamb chop (3 oz.) 450
Pork chop (3 oz.) 295
Dairy Foods Ham (3 oz.) 340
Butter (1 T) 100 Bacon (3 strips) 95
Cheese, cheddar (1 oz.) 115 Veal chop (3 oz.) 185
Cheese, cottage (1 cup) 240 Chicken, canned (3 oz.) 170
Cream, light (1 T) 30 Tuna (3 oz.) 170
Cream,whipped, unsweetened (1 T) 25 Sardines (3 oz.) 180
Egg (medium-size) 80 Salmon, Canned (3 oz.) 120
Luncheon meat (3 oz.) 165
Desserts Frankfurters (2) 300
Pie, apple (4 in. sector) 330

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 Pie, custard (4 in. sector) 265 Miscellaneous
Pie, mince (4 in. sector) 340 Mayonnaise (1 T) 110
Pie, lemon meringue (2 in. sector) 300 French Dressing (1 T) 60
Cake, angle food (2 in. sector) 110 Assorted jams (1 T 55
Cake, layer (2 in. sector) 320 Sugar (1 T) 50
Brownie (3”x2”x2”) 295 Hamburger on bun 492
Ice cream, plain (1/2 cup) 150 Hotdog on bun 300
Sherbert (1/2 cup) 118 Peanut butter sandwich 220
Vanilla pudding (1 cup) 285 Cheese sandwich 333
Chocolate nut sundae 350
Fruits Cashew (1 oz.) 164
Apple, raw (medium) 70 Peanuts, chopped (1 T) 50
Banana, raw (medium) 85 Fudge (1 oz.) 116
Cantaloupe (1/2) 40 Chocolate creams (1 oz.) 110
Grapefruit (1/2 small) 50
Orange, raw (medium) 70 Liquors
Peach, raw (medium) 35 Brandy (1 0z.) 75
Pear, raw (medium) 100 Whisky (1 ½ oz.) 125
Pineapple. Canned (1 slice) 95 Beer (12 oz. can) 170
Marini 150
Fruit Juices Wines (3 oz. glass) 75-100
Grapefruit (1 cup)
Orange, fresh (1 cup) T – Tablespoon
Pineapple, canned (1 cup)
Tomato, canned (1 cup)

Table 2: Calorie consumed per 15 minutes

CALORIES CONSUMED PER 15 MINUTES
Sitting position activity 20-25 calories
Standing position with lightweight activity 27-40 calories
Sweeping, light gardening, carpentry, walking moderately fast 43-60 calories
Heavy work, bowling, golfing, skating, walking fast 65-85 calories
Swimming, tennis, running, dancing, skiing, football 85 and more calories
Table 3: Calorie content of nutrients
CALORIE CONTENT OF NUTRIENTS
1 gram of carbohydrates 4 Calories
1 gram of protein 4 Calories
1 gram of fat 9 Calories
Vitamins 0 Calorie
Minerals 0 Calorie
Water 0 Calorie

Table 4: Physical activity table

PHYSICAL ACTIVITY TABLE
Activity Energy Requirement
Bed rest 27.5
Sedentary 30.0
Light 35.0
Moderate 40.0
Heady 45.0

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Loosing, Maintaining and gaining weight

What do you want to achieve? Look at the table below so you can see the difference
between loosing, maintaining or gaining weight.

Loosing Weight Maintaining Weight Gaining Weight

-to engage oneself in - a well-balanced diet and a - to engage in weight
vigorous aerobic activities regular exercise program resistance training together
together with a well-planned are still the best with a well-designed diet
diet. fundamentally sound program.
- Administration of diet pills, approaches to achieve - any excess in calories that
herbal medicines and other general fitness. are not burned through
fad methods appear to be physical activity is stored in
less effective and the body and are later
sometimes unhealthy transformed into fat.
- the risk of CAD (coronary
artery diseases) and CHD
(coronary heart diseases) is
greater if this happens.

Computing for one’s Total Energy Requirement (TER)

Formula DBW (Desirable Body Weight) x Physical Activity

(Refer to Table 4 for
energy requirement/activity)

Example: DBW = 59 kg. /athlete = Heavy physical activity

Thus, 59.0 x 45.0 (Energy requirement) = 2655 or 2,700 Calories

How to come up with the DBW (Desirable Body Weight)? Here’s how:

1. Obtain your height in centimetres. Note that 1 inch is equal to 2.54 cm.
2. DBW in kilogram is obtained by subtracting one’s height from a constant factor 100.
3. DBW for Filipinos or DBW-F is adjusted by subtracting 10% of the obtained DBW value
in item number 2 above.

For example:
Height: 5’2” = 62 inches

62” x 2.54 cms. = 157.48 - 100

57.48 - 5.74 DBW in kg.
51.74 or 52 DBW-F in kg.

7 COMMON DANCE INJURIES AND HOW TO PREVENT THEM

Dance may look effortless. But the truth is, it requires a lot of strength, flexibility and
stamina. It also comes with a high risk of injuries. Whether you are a dancer, a parent of a
dancer or a dance teacher, you should be aware of the most common dance injuries and how
to treat it if in case. But as much as possible, learn how to avoid them.

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What are some common dance injuries?
A few studies that looked into dance injuries found that injuries from using your joints
and muscles too much (overuse injuries) are the most common in dancers. The majority of
these overuse injuries involve an ankle, leg, foot or lower back.

How do I know if the pain is from an injury?

In most cases, the pain you experience after dancing is muscle soreness that usually
subsides within 24 to 48 hours. Sometimes, it takes a few days for muscles to get sore, which
is also normal. However, if you experience the following types of pain, you may have suffered
an injury:

 Pain that wakes you up at night

 Pain that is present at the start of an activity
 Pain that increases with an activity
 Pain that makes you shift your weight or otherwise compensate your movements

If you experience such pain, consult with a medical specialist — preferably a physical
therapist or physician with experience in treating dancers. They will be able to determine
whether additional testing is needed and will formulate an appropriate treatment plan. Here
are some common injuries.

1. ANKLE SPRAINS

-are the most common traumatic (or acute) injury in dancers. Most
dancers will experience their first sprain by age 13. This injury is caused
by any movement that forces the ankle outside of the normal range of
motion, resulting in an overstretching or in tears to the ligaments
of the ankle.

 Pain: acute onset with pain on the inside or outside of

the ankle, swelling and bruising may be present in more https://images.squar
espace-cdn.com.jpg
severe cases

 Prevention: 4-way ankle exercises, hip strengthening

 Treatment: RICE, joint protection, early mobility, physical therapy

o PT is extremely important because the ligaments will never heal back

to the pre-injury level. Therefore, strength and motor control must be
improved in order to avoid re-injury.

2 . AC H I L L E S TEN D I NI TI S

- is an inflammation of the tendon in the back of the

ankle that connects the prime mover for pointing to your
foot. As the Achilles is active during relevé and pointing
the foot, this overuse injury is quite common in dancers,
especially those utilizing improper technique or
participating in excessive training. https://pittmanpt.com/wp-content/uploads
/2020/05/image1-copy-2-300x300.jpg

14
  Pain: gradual onset of pain and tenderness just above the heel which may
feel better when warmed up, but worse with jumping, relevé, or pointe work

 Prevention: stretching your Achilles with your foot in parallel,

quadriceps/hip/core strengthening to decrease force absorption at the
ankle

 Treatment: Physical therapy focused on correct training technique,

modalities to decrease inflammation, calf stretching, and soft tissue to calf
and surrounding musculature

o It’s important to treat early as to prevent tendon rupture!

3 . “ TR I G G E R TO E ” ( F L E XO R H AL L U CI S LO NG US TE NO S Y NO VI TI S )

- is another overuse injury that causes inflammation and

damage to muscle that is active during pointing the big toe.

 Pain: gradual onset of pain along inside of ankle and

under the foot while pointing the big toe which may also
feel like big toe is “stuck”

 Prevention: good form with your relevés and not

crunching your toes to force a pointe, rolling out the
arch of your foot with a ball (but not to the point of pain) https://www.sportsinjurybull
etin.com/wp-
content/uploads/2019/01/fhl
 Treatment: physical therapy (correct technique, 2.png
modalities to decrease inflammation, stretching,
massage), surgery to release tendon from su rrounding tissues if symptoms
do not resolve

4 . AN K L E I M PI NG E M E N T

- is the pinching of tissues at ankle (tibia and talus) at either

the front or the back of the ankle

 Prevention: stretching your Achilles and stretching (but

not forcing) your pointe

 Anterior (front) Pain: pain at the front of the ankle with

plie and landing

o Treatment: PT to improve mechanics and https://www.sportnova.co.

technique (manual therapy) uk/wp-
content/uploads/2016/05/
Anterior-Ankle-
 Posterior (back) Pain: pain at the back of the ankle with Impingement-main-
tendu or relevé 1024x958.jpg

o Treatment: PT to improve ankle mechanics and technique (manual

therapy), surgery if there is a bone spur or “extra bone” between heel
and back of tibia

15
5 . S N AP P I NG HI P

- often starts as an annoying snapping sound in the

front of the hip with developpé or battements.
However, over time, iliotibial band (IT band) tightness
and weakness of the outside of the hip can cause the
snapping to become painful.

 Pain: snapping/clicking sound in front of the

hip with developpé and battements
https://www.sportsinjurybulletin.com/wp-
content/uploads/2019/03/Langford-
 Prevention: foam rolling your hip flexors, Figure1.jpg
quadriceps, IT band, and glutes as well as
strengthening your glutes

 Treatment: PT with core strengthening, pelvic stabilization, modification of

class and rehearsal work until symptoms resolve

6 . HI P I M PI NG EM E N T

- can be caused by many different factors

from arthritis, labral tear, stress fracture,
muscle strain, snapping hip syndrome,
sacroiliac joint dysfunction, to piriformis
syndrome. It is extremely common in dancers
due to the imbalance between the amount of
external rotation (turn out) they have compared
to the amount of internal rotation (turn in).
https://blogsdir.imgix.net/1050/files/2018/01/Labral-
Tear-Hip-
 Pain: passé, developpé a la seconde, Pain.jpg?auto=compress,format&cs=adobergb1998&
pain with flexion and internal rotation
(turning in)

 Prevention: foam rolling your hip flexors, quadriceps, IT band, and glutes
as well as strengthening your glutes

 Treatment: PT with stretching, hip/core strengthening, pelvic stabilization,

dance modification and rehearsals; may result in surgical intervention as
needed

7 . P ATE L L O F E MO R AL P AI N S Y ND R O M E

- also known as “jumper’s knee,” results from the kneecap

“tracking” incorrectly due to muscle imbalances like tight
hamstrings and calves coupled with weak quads. The
placement of repetitive forces on the patella, like through
performing jumps or plies without proper form puts a dancer at
increased risk.

 Pain: pain in the front of the knee with jumping, plie,

https://orthoinfo.aaos.org/glob
or stair negotiation alassets/figures/a00680f01.jpg

16
  Prevention: core and hip strengthening; foam rolling hip flexors ,
quadriceps, IT band, and glutes

 Treatment: physical therapy with focus on core and hip strengthening, IT

band stretching, and re-education of dysfunctional movement patterns

If you experience pain at night, pain at the start of your activity, pain that
increases with activity or pain that causes compensations and changes in mechanics
while dancing (or in day-to-day life), you should check in with your physical therapist
or physician.

In the meantime, try to stay healthy by staying hydrated, eating a well -balanced
diet, avoiding overtraining, allowing for rest days, participating in proper cross -
training, making sure you are wearing well-fitted shoes and listening to your body!

If you do experience an injury, it’s better to address it sooner rather than later,
so that you can take care of it and get back on stage. The sooner you address
injuries, the less severe the complications may be and therefore, the less time (if
any) you’ll have to spend away from dance!

INDEPENDENT ACTIVITY 1

Direction: Match column A with column B. Write yor answers on the space provided before
each numbers
A B

________1. Bambanti Festival a. Bacolod City

________2. Bangus Festival b. Baguio City
________3. Ati-Atihan c. Iba, Zambales
________4. Sinulog Festival d. Cebu City
________5. Mango Festival e. Dagupan, City
________6. Dinagyang Festival f. Davao City
________7. Panagbenga Festival g. Iloilo City
________8. Pattarradday Festival h. Isabela
________9. Maskara Festival i. Kalibo, Aklan
_______10. T’nalak Festival j. Santiago City, Isabela
k. South, Cotabato
INDEPENDENT ASSESMENT 1

Direction: Identify the following statement. Write your answers on your answer sheet

1. These are dances performed in celebration of festivals.

2. This festival is celebrated in January in Kalibo, Aklan.
3. Dinagyang festival is offered in honor of this Patron Saint
4. They are movements that allow you to travel from one place to another.
5. It is the opposite movement of flexion?

17
INDEPENDENT ACTIVITY 2

Festival Shout-Out!
In this activity, you will be given opportunities to refine your understanding on the
benefits derived from engaging yourself in dancing activities. At the course of this activity,
you will be made to integrate your understanding on maintaining, gaining or losing weight,
having an active lifestyle as a means to achieving a sound mind in a sound body. If there’s
difficulty in breathing, stop this activity immediately. Seek medical attention if needed.

You will need:

 Laptop/ Computer/ Cell phone or any music player
 Festival music
 Pen
 Worksheets
 Costumes and props only if necessary or available

Here’s how:

1. Identify the leading industry in your own place.

2. Upon identification, make this a theme which can guide your creation of movement
patterns and combinations for your festival dance parade
3. Integrate shouts that distinguish your festival from the other festivals. This is called your
festival shout-out.
4. Make about 5 figures of 32 counts each.
5. This time, perform your festival dance integrating your shouts in between figures or in the
end of the whole sequence in continuous progression. Do this strictly within your
residency.
6. Below is you assessment guide:

POINT SCALE CRITERIA

Mastery and Creativity Energy and Fitness Behavior/Teamwork
Shows impressive
Outstanding level of proficiency in Exhibits outstanding
Displays high level of the execution of level of discipline and
4 mastery and creativity as steps and dance teamwork before,
Outstanding seen in routine construction combinations during and after the
relevant to the identified displaying excellent performance of the
festival health-related fitness festival dance routine
level
Shows high level of
Exhibits very
Displays mastery and proficiency in the
satisfactory dance
creativity as seen in execution of steps
3 discipline and
routine construction but and dance
Very teamwork during and
with minimal relevance of combinations
Satisfactory after the performance
movements to the identified displaying high
of the festival dance
festival health-related fitness
routine
level
Shows medium level Exhibits satisfactory
Displays mastery and
of proficiency in the discipline and
creativity as seen in routine
execution of steps teamwork before,
2 construction but with no
and dance during and after the
Satisfactory relevance of movements to
combinations performance of the
identified festival
displaying acceptable festival dance routine
18
 level of health-related
fitness
Shows low level of
Displays low level of proficiency in the Exhibits improving
mastery and creativity as execution of steps discipline and
1
seen in routine construction and dance teamwork before,
Needs
and no relevance of combinations during and after the
Improvement
movements to the identified displaying low performance of the
festival healthrelated fitness festival dance routine
level

INDEPENDENT ASSESMENT 2

Direction: Complete the table by filling in the blanks with the correct answer.

1. What is your Predicted maximum heart rate (PMHR)?

220 - _________ = ___________
( your age)

2. What is your lowest target heart rate?

_________ x .60 = _____________
(PMHR)

3. What is your highest target heart rate?

_________ x .80 = _____________
(PMHR)

4. Get your total energy requirement (TER)?

_______________ x 45.0 = ______________
(your weight in kg)
5. What is the Desirable Body Weight (DBW) of a person with
a height of 5 feet and 5 inches? _______________

INDEPENDENT ACTIVITY 3

Let’s Find Out!

Directions: Rearrange the following jumbled letters to get the correct answer for each term
being described in each number. Use another sheet of paper in answering this activity.

1. It is an inflammation of the tendon in the back of the ankle that connects the
prime mover for pointing to your foot.
L C A I H L E S E N T I N I T I D S

2. It is the pinching of tissues at ankle (tibia and talus) at either the front or the
back of the ankle.
N K A E L I P M I G N E E M T N

3. It often starts as an annoying snapping sound in the front of the hip with
developpé or battements.
G I N N AS P P I P H

19
 4. It is another overuse injury that causes inflammation and damage to muscle
that is active during pointing the big toe.
RRTIGGE OET

5. It also known as “jumper’s knee,” results from the kneecap “tracking”

incorrectly due to muscle imbalances.
E R M A L O A T P L E L O F A N I P Y N E S D R M O

INDEPENDENT ASSESMENT 3

Direction: Put if the statement is true. Give it a if otherwise.

_____1. Snapping hip may be prevented thru foam rolling your hip flexors,
quadriceps, IT band, and glutes as well as strengthening your glutes .
_____2. Ankle Sprains are the most common traumatic (or acute) injury in dancers.
_____3. In most cases, the pain you experience after dancing is muscle soreness that usually
subsides within 6-8 hours.
_____4. Range is the focal point of dancer’s attention while moving in space.
_____5. Extension is the opposite of flexion. You are extending if you are increasing the
angle of a joint.

Integrating Weight Management and Fitness to Festival Dancing

In this activity, you will be asked to integrate festival dancing, discipline, culture,
cultural literacy and social change or sense of community to fitness by coming up with a four-
paragraph essay that explains your interpretation of the hierarchical relationship of the
elements indicated therein.

Rubric for assessment

Point Scale Comprehensiveness Organization of Ideas

4 All details included in the triangle Unity, coherence and technical correctness are
Advanced are provided and explained exhibited
excellently
3 1 detail in the triangle is missed Unity and satisfactory coherence together with
Proficient but others are provided and technical correctness are exhibited
explained very satisfactorily
2 2 details are missed but the others Unity, improving coherence and minimal technical
Approaching are provided and explained errors are exhibited
Proficiency satisfactorily
1 3 or more details are missed but improving unity, improving coherence and many
Developing the others are provided and technical errors
explained satisfactorily

20
 Figure 1: Fitness FITNES
S

SOCIAL CHANGE

CULTURAL LITERACY

TRAINING FOR DISCIPLINE

IMMITATION/MIMICRY/MOVEMENT IMPROVISATION

I realized that “Festival Dances” _____________________________________________

________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
______________________________________.

In this phase, you will be challenged to achieve your maximum heart rate not just for
a day, but for a 5-day activity. Complete the table with the necessary inputs. Good luck!

Direction: Choose a dance music of your own. You can also search for aerobic dance video
or zumba dance video on the internet. Get your resting heart rate before doing the
activity.After the activity, get your heart rate and write it on your activity card. If there’s difficulty
in breathing, stop this activity immediately. Seek medical attention if needed.

Part A
Name:___________________________Grade and Sec: ____________Date:________
Age: _____Height:_____(cm) Weight: _____(kg)

Part B

RESTING HEART RATE HEART RATE AFTER 15 MINS.

Day 1
Day 2
Day 3
Day 4
Day 5

21
Multiple Choice

Direction: Read the statements carefully. Choose only the letter of the correct answer and
write it in the corresponding number in your answer sheet.

1. The following festivals are celebrated in honor of Sto. Niňo EXCEPT ONE:
a. Ati-atihan Festival c. Dinagyang Festival
b. Bangus Festival d. Sinulog Festival

2. Each festival is uniquely different with the other festivals. What do you call the gathering
and battle of all festivals within the country?
a. Aliwan Fiesta c.Festival of festivals
b. Dinagyang Festival d. Mother of all festivals

3. Which of the following is a cultural dance performed to the strong beats of percussion
instruments by a community of people sharing the same culture usually done in honor of
a Patron Saint or in thanksgiving of a bountiful harvest?
a. cultural dance b. festival dance c. folk dance d. social dance

4. How can festival dancing contribute to one’s fitness and well-being?

a. It reduces the risk of cardio-respiratory diseases
b. It facilitates teamwork and sense of community
c. It maximizes our use of energy and enhances cardiorespiratory health
d. All of the above

5. What is the Total Energy Requirement (TER) of a student with a weight of 70 kg performing
a moderate festival dancing activity?
a. 1000 cal. b. 3150 cal. c. 2000 cal. d. 2250 cal.

6. Which of the following is a source of energy which we need in order to perform our daily
routine?
a. bread b. cereals c. vegetables d. all of the above

7. How can one best benefit from festival dancing activities?

a. They help one achieve a personally active lifestyle
b. They contribute to the enhancement of community awareness
c. They develop one’s awareness of his own and others’ culture through festivals
d. All of the above

8. Why is festival dancing an excellent way to reduce or maintain one’s weight?

a. It exhausts one’s energy to the extent that he can hardly catch his breath off
b. It burns desired number of calories stored in the body depending on the intensity
of the activity
c. It easily burns fats off
d. It makes one achieve a desired body figure

9. If an individual could hardly catch his breath off while performing festival dances, what is
the intensity of his activity?
a. heavy b. light c. moderate d. moderately light

22
10. The following may result from having a sedentary lifestyle EXCEPT ONE:
a. Lung cancer
b. Overweigh and obesity
c. Coronary artery and coronary heart diseases
d. Diabetes

11. It is also known as “jumper’s knee,” results from the kneecap “tracking” incorrectly
due to muscle imbalances like tight hamstrings and calves couple d with weak
quads.
a. Achilles tendinitis c. Hip impingement
b. Ankle impigement d. Patellofemoral Pain Syndrome

12. It is the pinching of tissues at ankle (tibia and talus) at either the front or the back
of the ankle
a. Achilles tendinitis c. Hip impingement
b. Ankle impingement d. Patellofemoral Pain Syndrome

13. Regular recurrence of a beat. It may be regular or irregular. In basic music, rhythm is
regular and metered ( 2 3 or 4 ).
4 4 4
a. direction c. range
b. level d. rhythm

14. It is a series of walks executed quickly in any direction wherein only one foot stays on the
ground while the other is off the ground.
a. jump c. step
b. run d. walk
15. A muscle movement done when it shortens, narrows and tightens using sufficient amount
of energy in the execution.
a. contraction c. flexion
b. extension d. release

COMPLETION TYPE: Below are basic folk dance steps in 24 time which are usually used in
folk-based festival dancing. Supply the missing step pattern and counting of each basic step
enumerated.

BASIC STEPS STEP PATTERN COUNTING

Close Step
Bleking
Change Step
Heel-toe change step
Cross change step

23
 24
WHAT I KNOW INDEPENDENT ASSESMENT 1
Pre Assessment 1. Festival dances
1. B 2. Ati-atihan festival
2. B 3. Sto. Nino
3. A 4. Locomotor Movement
4. A
5. Extension
5. D
6. D
7. B INDEPENDENT ASSESMENT 2
8. D 1. Answers may vary
9. A 2. Answers may vary
10. A 3. Answers may vary
11. D 4. Answers may vary
12. B 5. 60.876 or 61
13. B
14. A INDEPENDENT ACTIVITY 3
15. D
1. Achilles Tendinitis
2. Ankle Impingement
What’s In
1. Fit 3. Snapping
2. Not 4. Trigger Toe
3. Not 5. Patellafemoral Pain Syndrome
4. Not
5. Fit INDEPENDENT ASSESMENT 3
6. Not 1.
7. Fit 2.
8. Fit
9. Not
3.
10. Fit 4.
5.
What’s More
INDEPENDENT ACTIVITY 1 WHAT I CAN DO
1. h Answers may Vary
2. e
3. i
4. d
5. c
6. g
7. b
8. j
9. a
10. k
 25
ADDITIONAL ACTIVITY
BASIC STEPS STEP PATTERN COUNTING
Close Step Step R sideward (1), Close Step L to R (2) 12
Bleking Step R. in place (1), Heel Place L in front (2) 12
Change Step Step R sideward (1), Point L in Front of R (2) 1 and 2
Heel-toe change step Heel place R sideward (1), point L close to R (2), 1 and 2
change step with the R (Maybe repeated with L)
Cross change step Cross R over L (1), step L sideward (and), step R 1 and 2
in place (2)
ASSESMENT
1. B
2. A
3. B
4. D
5. B
6. A
7. D
8. B
9. A
10. B
11. D
12. B
13. D
14. B
15. B
 References
CATAPANG, JOSE P. A Manual on Physical Fitness, Sports Psychological Training,
Consultancy and Research Services (SPTCRS) Publications. (1st Ed), 1998, QC.

Rajwinder Deu, MD; Amanda Green, DPT, COMT; Andrea Lasner, MSPT, PMA-CPT, Johns
Hopkins Medicine

http://webcast.jhu.edu/Mediasite/Play/e8683d13bc3d4ca6991387a16674df701d

The Samaritans;, Stress Management for Health Course,Finding Your PMHR and THR 2003
http://stresscourse.tripod.com/id63.html

Weisen, G. Sedentary; Lifestyle Wisegeek http://www.wisegeek.org/what-is-a-sedentary-

lifestyle.htm January 14, 2021

Lawson, Carolyn; NeuroSports: A NeuroTour company.1996 Dance Injuries: Diagnosis,

Treatment, and Prevention Webcast, September 17, 2017,
https://www.neurotour.com/blog/7-common-dance-injuries

26
For inquiries or feedback, please write or call:

Department of Education, Schools Division of Bulacan

Curriculum Implementation Division
Learning Resource Management and Development System (LRMDS)
Capitol Compound, Guinhawa St., City of Malolos, Bulacan
27
Email Address: [email protected]