10

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Physical
Education

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Learners Material

Unit 3

This book was collaboratively developed and reviewed by

educators from public and private schools, colleges, and/or universities.
We encourage teachers and other education stakeholders to email their
feedback, comments, and recommendations to the Department of
Education at action@deped.gov.ph.
We value your feedback and recommendations.

Department of Education
Republic of the Philippines

All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means electronic or mechanical including photocopying without written permission from the DepEd Central Office. First Edition, 2015.

Physical Education and Health Grade 10

Learners Material
First Edition 2015
ISBN:

Published by the Department of Education

Secretary: Br. Armin A. Luistro FSC
Undersecretary: Dina S. Ocampo, PhD

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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,
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DepEd is represented by the Filipinas Copyright Licensing Society (FILCOLS), Inc. in seeking
permission to use these materials from their respective copyright owners. All means have
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Authors and publishers may contact FILCOLS at filcols@gmail.com or (02) 4392204.

Development Team of the Learners Material

Consultant: Grace Reyes-Sumayo and Hercules Callanta

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Authors: Lualhati F. Callo, Mark Kenneth S. Camiling, Johannsen C. Yap,

Janeth P. Cagulang, Jose C. Doria, Encarnita Deveraturda, Jo-Ann G. Grecia
Editor: Mercedes Manguerra

Reviewers: Carol Manalaysay, Jhovelyn Espiritu, Alcar Saraza, Jerry Ymson,

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Layout Artist: Aileen N. Ilagan, Donna G. Romero

Illustrators: Noel E. Sagayap, Jose Leo Vic O. Albao, Jason O. Villena,
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Management Team: Jocelyn DR. Andaya, Elizabeth G. Catao,
Jose D. Tuguinayo Jr., Marivic B.Tolitol, Jerry F. Crausus

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INTRODUCTION

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Your Engagement in active recreation, sports, physical activities, and

understanding of health concepts will contribute to your sense of social
connectedness and help you assume greater responsibility through a variety of roles
as you participate in a real world situation. The Physical Education and Health
modules are uniquely crafted to explore your greatest potential and promote lifelong
skills through active participation in the different learning experiences. Emphasis is
placed on combining tactical knowledge that you will acquire, and the development
of skills for a better performance and achievement of the expected learning
outcomes.

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This module is designed to provide and equip you with knowledge, skills, and
habits that will enable you to achieve competence in maintaining your health and
physical condition. The domain in Physical Education focuses on the importance of a
healthy lifestyle and physical activity through active recreation such as sports,
fitness, street dance and hip-hop dance, while Health Education emphasizes on the
development of the proper skills of a health-conscious consumer, lifelong
participation in health trends, issues and concerns in health care, and planning for a
health career.

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Each module follows a standard format or pattern with a short overview of the
lesson, content and performance standards, pre-assessment and instructional
activities categorized into four levels: What to Know, What to Process, What to
Understand, and What to Transfer. Every level provides activities that will allow you
to experience meaningful and varied learning. Your involvement in the different tasks
can take many forms, ranging from self-reflection and group tasks to beyond the
classroom learning activities. Like any good material, you will also be assessed and
evaluated to ensure that you will have a thorough grasp of the lesson before tackling
the next activity. Your deeper understanding of the lesson will help you gain more
relevant skills and information, preparing yourself for the challenges of the world.
As you start putting life into this module, you will discover many great
opportunities and learning experiences that will change the way you spend your time.
You need to visualize a better version of yourself and aspire to achieve a holistically
healthy you.
Come on. Lets get started!

iii
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Table of Contents
PHYSICAL EDUCATION
Unit 3: Active Recreation (Street and Hip-Hop Dances) ................................... 105
Introduction ...................................................................................................... 106
Learning Competencies ................................................................................... 106
Pre-Assessment .............................................................................................. 107

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Part I: What to KNOW ..................................................................... 108

Part II: What to PROCESS .............................................................. 117
Part III: What to REFLECT and UNDERSTAND ............................. 131
Part IV: What to TRANSFER ........................................................... 136

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Summary ........................................................................................................ 137

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References ..................................................................................................... 138

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Unit 3: Active Recreation

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(Street and Hip-Hop Dances)

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Module No. : 3

Number of Sessions:

CONTENT STANDARD
PERFORMANCE STANDARD
The learner . . .
The learner . . .
demonstrates understanding
maintains an active lifestyle to
of
lifestyle
and
weight
influence the community and
management
to
promote
society to participate in physical
societal fitness.
activities.

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practices healthy eating habits

that support an active lifestyle.

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I. Introduction


Recreation is a therapeutic refreshment or relaxation of ones body and mind.
Activities done for this purpose are called recreational activities. Its main objective is
to revitalize the physical, mental, social, and emotional aspects of a person.

In todays world that is full of stress and pressures, we all need to engage in
recreational activities to relieve our tensions.

Dance is a recreational activity that can develop our physical, mental, social,
and emotional health. Dancing as part of our lifestyle can surely sustain our fitness.
But it should be coupled with proper eating habits and weight management in order for
a person to live a healthy life.

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In this unit, you will perform hip-hop and street dances. You will also discover
how these dances can revitalize your body and mind, and sustain fitness.

At the end of this module, you will consider dancing to be one of your recreational
activities, combining it with healthy eating habits to sustain lifelong fitness.
In this module you are expected to:

assess your physical activities, exercise, and eating habits;

determine risk factors related to lifestyle diseases (obesity, diabetes, heart
disease);
engage in moderate to vigorous physical activities for at least 60 minutes a
day, in and out of school;
apply correct techniques to minimize risk of injuries;
analyze the effects of media and technology on fitness and physical activity;
critique (verify and validate) media information on fitness and physical activity
issues;
express a sense of purpose and belongingness by participating in community
services and programs that deal with physical fitness; and
recognize the needs of others and how to help in meaningful ways.
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Pre-Assessment
Copy and answer in your quiz notebook.
A. Write AGREE, if you think the statement is correct and DISAGREE if otherwise.
An RPE of 10 means that the activity is very light.
Swimming and playing basketball are vigorous activities.
Street and hip-hip dances are active recreational activities.
Proper execution of dance steps increases the risk of injuries.
A normal nutritional status means that weight is proportional to the height.
Physical inactivity and an unhealthy diet are risk factors for heart disease.
Risk walking and dancing are activities which are of moderate intensity.
One can help the community by sharing his/her knowledge and skills in
dancing.
9. Surfing on the internet and playing computer games greatly improve ones
fitness.
10. A physically active person engages in 5-10 minutes of moderately vigorous
physical activity three or more times a week.

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1.
2.
3.
4.
5.
6.
7.
8.

B. Draw

if you think you can confidently do the task and

if you cannot.

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_____I can identify the risk factors related to heart diseases.

_____I engage in moderate to vigorous activities regularly.
_____I recognize that I have responsibilities in my community.
_____I examine media information on fitness before trusting them.
_____I am aware of the needs of others, and I am willing to help them.
_____I can assess the level of my physical activity participation and readiness.
_____I know that media and technology have advantages and disadvantages to
our health.

Refer to the table to know what your answers mean.

All

One or more

You possess all the skills expected of you in this module

and will have little difficulty in accomplishing the tasks.

You possess some of the skills expected of you in this

module and might have some difficulty in accomplishing
the tasks but willingness and enthusiasm will surely help.

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INSTRUCTIONAL ACTIVITIES
Part I: WHAT TO KNOW

Activity 1: BE

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Welcome to the first part of your lesson in Street and HipHop Dances. In this phase, various activities and challenges
will enable you to review and reveal your knowledge in
the previous and upcoming lessons. This part will surely
stimulate your excitement to perform street and hip-hop
dances as you get to understand them deeply. Remember
that you have to accomplish every activity so that you will
have excellent performance in the next stages. Are you excited? You may now begin
your first challenge. Good luck and happy learning!!!
OR BE

I. Objectives:

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To determine what physical activities can sustain fitness or not

To share thoughts on how media and technology affect the physical activity
and fitness of a person

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II. Procedure:
1. Listen as the teacher dictates the following physical activities:
- playing computer games
- jogging
- reading books
- folk dancing
- movie marathon
- street dancing
- watching television
- surfing on the internet
- jumping jacks
- playing basketball
- running
- scrubbing the floor
- playing badminton
- fetching a pail of water
- hip-hop dancing
2. At the teachers signal after each physical activity, do the corresponding
action based on its ability to sustain fitness and your feelings when
performing the activity:
Does the
What are your
activity sustain feelings when
fitness?
you do activity?
yes
happy
yes
sad
no
happy
no
sad

Action
jump 5 times and show a happy face
jump 5 times and show a sad face
sit and show a happy face
sit and show a sad face

Processing Questions:
1. What are the activities that can help improve our fitness? Why do you say so?
2. What are the activities that are sedentary in nature? Why do you say so?
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3. How do surfing on the Internet and playing computer games affect our
physical activity and fitness?
4. Which of these activities will you choose as your lifetime hobby? Why?
Activity 2: SINE MO TO presents: SITIO KATAMAKAWAN
I. Objectives:
To determine the risk factors related to lifestyle diseases
To suggest ways on how to improve ones physical activity and fitness

PY

II. Materials/Equipment:
pen and notebook
copy of the story about Sitio Katamakawan

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III. Procedures:
1. Listen to your teacher as s/he reads the story about Sitio Katamakawan or
observe your selected classmates as they dramatize the story about Sitio
Katamakawan.
2. Take down notes to answer the questions after:
Describe the lifestyle of the people of this community.

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Sitio Katamakawan is a community of lazy and gluttonous people. They sit or lie
all day and eat everything their mouth desires. Each family has a housemaid to take
care of all the household chores. The children of this community are addicted to playing
computer games although they maintain their passing grades. They are not allowed to
play outside to prevent accidents. Most of the time, the teenagers surf the Internet. Most
of the parents are overweight because after their office work, they watch television while
having night snacks. Some men are into smoking and drinking alcohol.

On the other hand, during weekends, each family goes to church and watches
movies together. They maintain their strong family bonds. Values such as respect to
elders and obedience are also preserved in this community.

Would you like to live in this community? Why?

Which health dimensions are sustained, and which need improvement
in this community?
Do the people live a physically active and healthy lifestyle?
What are the possible diseases the people of this community might
have?
What are the risk factors of these diseases?
If you were a friend of one of the members of this community, what
would you advise her/him to achieve fitness?
What are the advantages and disadvantages of media and technology
to our health?
What recreational physical activities can you suggest to the children,
teenagers, and adult members of Sitio Katamakawan?

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Activity 3: 4 PICS, 1 WORD

I. Objectives:
To describe street dance and hip-hop dance,
To identify the dance style of street dance and hip-hop dance
To trace the origin of street and hip-hop dances

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II. Materials/Equipment:
pen and notebook
pictures of a DJ, person who is rapping,a person who is breakdancing,
and graffiti art
videos of dancers doing the breaking,locking, andpopping movements
pictures of dancers dancing in streets, dance parties,block parties, parks,
school yards,raves, and nightclubs

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III. Procedure:
1. Look at each picture closely and arrange the scrambled letters to form the
word/s that collectively describe them. Write your answer on your lecture
notebook.
2. After unscrambling the letter to form the correct word, come up with a
statement that would relate the pictures to the formed word.
3. Present your answer to the class and listen attentively as your teacher
facilitates the discussion.

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Level 1

dancing in the yard

dancing on the street

dancing at the park

dancing at the Rave

RETEST ANDCE
110

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Shuffling

Popping

Locking

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B-boying

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Level 2

ERSETT DENAC SELYTS

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Level 3

House Dance

Rave Dance

Punk Dance

Hip-Hop Dance

LESMAXPE OF TEREST DENCAS

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Breakdance

Rapping

Graffiti Art

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DJ

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Level 4

PIH-POH LUCTURE

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Level 5

Hip-hop music

Hip-hop culture

dance styles

dance styles

POH-IHP DANCE

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African-American

New York

Latin-American

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1970

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Level 6

RIGINO FO POH-PIH

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Level 7

Krumping

Locking

Tutting

B-boying

PIH-OPH EDNAC YESTLS

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Activity 4: CINEMA 1: NOW SHOWING-STEP UP 4

I. Objectives:
To describe street dance and hip-hop dances, and their dance styles
To share the contribution of street dance and hip-hop dances to fitness
II. Materials/Equipment:
dvd copy of Step Up 4 movie
audio-visual set
pen and notebook

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III. Procedure:
1. Watch carefully the movie Step Up 4.
2. Answer the following questions in your lecture notebook:
What dance form is shown in the movie?
What is a street dance?
What is a hip-hop dance?
What particular movements/steps strike you? Show them.
Can street dance and hip-hop dance improve fitness? How?
Can we use street dance and hip-hop dance as our recreation activity?
Why and how?

Think of this...
What recreational activity did you discover at this stage? Can
you make it as your lifetime hobby?

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Points to remember


Street dance refers to dance styles that have evolved outside of dance studios.
It is performed in streets, dance parties, parks, school yards, or in any available space.
It is often improvisational and social in nature, encouraging interaction and contact
with spectators and other dancers.

A full street dance is a collection of various similar dance moves and styles put
together into one practice and regarded as the same dance.

Hip-hop is a cultural movement best known for its impact on music in the
form of the musical genre of the same name. It has its origins in the Bronx, in New
York City, during the 1970s, mostly among African Americans and some influence of
Latin Americans. Hip-hop culture is composed of the pillars such as DJ-ing, rapping,
breakdancing, and graffiti art.

Hip-hop dance, on the other hand, refers to street dance styles primarily
performed to hip-hop music or that have evolved as part of hip-hop culture. Hip-hop
music incorporates a number of iconic elements, most notably DJing and rapping,
along with things like beat boxing, sampling, and juggling beats on turntables.
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STREET AND HIP-HOP DANCE STYLES

B-Boying
B-boying or breaking, also called breakdancing, is a style of street dance and
the first hip-hop dance style that originated among Black and Puerto Rican youths in
New York City during the early 1970s. A practitioner of this dance is called a b-boy,
b-girl, or breaker. Although the term breakdance is frequently used to refer to the
dance, b-boying and breaking are the original terms.


Four Movements:

Popping

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Power moves

footwork-oriented steps performed while standing up

footwork performed with both hands and feet on the floor
stylish poses done on your hands
comprise full-body spins and rotations that give the illusion
of defying gravity

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Toprock
Downrock
Freezes

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Popping was popularized by Samuel Boogaloo Sam Solomon and his crew the
Electric Boogaloos. It is based on the technique of quickly contracting and relaxing
muscles to cause a jerk in a dancers body.


Popping forces parts of your body outwards, similar to an explosion within
parts of your body. Popping also contracts muscles, but it is followed by relaxation that
gives it the jerking appearance of popping.
Locking

Locking or campbellocking, was created byDon Campbellock Campbellin 1969
in Los Angeles, California. It was popularized by his crew,The Lockers. Locking can be
identified by its distinctive stops. It is usually performed by stopping the fast movement
that you are doing, locking your body into a position, holding it, and then continuing at
the same speed as before. In locking, dancers hold their positions longer. Thelockis
the primary move used in locking. It is similar to a freeze or a sudden pause. A lockers
dancing is characterized by frequentlylockingin place and after a brief freeze moving
again.
Krumping

Krumping is a form of dancing that originated in the African-American community
of South Central Los Angeles, California and is a relatively new form of the Urban
Black dance movement. It is free, expressive and highly energetic. Most people paint
their faces in different designs. Krumping is a dance style to release anger. It is reported
that gang riots in the United States decreased because of krumping style.
115

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Tutting

It is a creative way of making geometric shapes forming right angle using your
body parts. The style was originally practiced by young funk dancers. It is derived from
the positions people were drawn in during the days of the Ancient Egyptians. It is the
positions seen in these portraits that have been adopted by dancers today. Tutting is
still a greatly respected move and King Tut aka Mark Benson is widely acclaimed for
pioneering the style.
Shuffling

Waacking

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The Melbourne Shuffle (also known as Rocking or simply The Shuffle) is
araveandclubdance that originated in the late 1980s in the underground rave music
scene inMelbourne,Australia. The basic movements of the dance are a fast heel-andtoe action with a style suitable for various types ofelectronic music. Some variants
incorporate arm movements. People who dance the shuffle are often referred to as
rockers, due in part to the popularity of shuffling to rock music in the early 1990s.

EP
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Waacking is an African American form of street dance originating from the
1970s disco era of the underground club scenes in Los Angeles and New York City.
Waacking consists of stylized posing and fast synchronized arm movements to the
beat of the music.Today, waacking is a popular element of hip hop dance.

CHECK UP

Answer on your quiz notebook.

1. What dance styles, formally known asvernacular dances, refer to dances
that evolved outside ofdance studios?
2. What form of street dance is performedimpromptuin large crowds?
3. What culture is created by DJ-ing, rapping,breakdancing, and graffiti art?
4. What dance style is primarily performed tohip-hop musicand have evolved
as part ofhip-hop culture?
5. What hiphop style is based on the technique of quickly contracting and
relaxing muscles to cause a jerk in a dancers body?

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Part II: WHAT TO PROCESS

Congratulations for successfully finishing the first stage!
Now in the first part of this stage, you will assess yourself
on how prepared you are for the next moderately vigorous
activity. Remember that you have to take these assessments
honestly to prevent harm. Then, you will try to experience
street and hip-hop dancing by executing some of their dance
styles and creating a simple choreographed routine. We are
sure you are now very eager to do it. So what are you waiting for? Start now!

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Activity 5a: LETS TALK ABOUT YOUR PHYSICAL ACTIVITIES

I. Objectives:
.To assess your own level of participation and readiness in physical activity
To assess your eating habits
II. Materials/Equipment:
copy of Physical Activity Assessment form
pen and notebook
interpretation of results

III. Procedure:
1. Answer the Physical Activity Assessment (PAA) form honestly.

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Physical Activity Assessment

Put a tick (/) mark on how often you do the following activities.
Minimal

Activities

(A few times
a month)

Often

(2-3 times a
week at least
30-45 minutes
or longer)

Regular

(3-5 times a
week at least
30-45 minutes
or longer)

Habitual

(Daily for at
least 30-45
minutes or
longer)

Never

Sit/lie around

Watch television
Sit and do needle work
Indulge in computer games and
surfing
Exercise for strength and flexibility
Yoga
Tai Chi
Resistance Training

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Minimal

Activities

(A few times
a month)

Often

(2-3 times a
week at least
30-45 minutes
or longer)

Regular

(3-5 times a
week at least
30-45 minutes
or longer)

Habitual

(Daily for at
least 30-45
minutes or
longer)

Never

Go mall-strolling
Play golf
Go bowling
Active Recreational Activities

PY

Ballroom dancing
Badminton, basketball, softball

Brisk walking
Running/jogging
Bicycling
Aerobic dancing

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Swimming

Tennis

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Skating, Roller blading

Aero-Kick Boxing

Parking your car farther away

from entrance of a mall

Adding extra steps to your daily

routes

Doing household chores

Running errands

Grocery shopping
Taking the stairs instead of the
elevator
Taking longer routes when
walking back home
Walking to the store, church or
banks

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Compare your answers with the Filipino Pyramid Activity Guide.

Processing Questions:
1. What does the result of your PAA tell you?
2. How do you feel about the result?
3. Do you think you are ready for your next activities?
THE FILIPINO PYRAMID ACTIVITY GUIDE

PY

ROSA ALLYN G. SY. MD. FPCP

CARDINAL SANTOS MEDICAL CENTER

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Sit or lie
around
Be a couch
potato
Play cards/
Watch TV
Play cards / mahjong
Sit and do needle work
Indulge in computer
games and surfing

(0.3Kcal/min/KG BW)

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Go Mall-Strolling
Play Golf
Go Bowling

(0.4-0.09Kcal/min/
KG BW)

Brisk walking
Running / Jogging
Bicycling
Aerobic Dancing
Swimming
Aero and Kick Boxing

(0.08-0.23Kcal/min/KG BW)

Stretching
Yoga
Tai Chi
Resistance
training
(0.03-0.12 Kcal/min/KG BW)

Ballroom Dancing
Badminton, Basketball
Softball
Skatng / Roller Blading
Tennis
Pko, Sipa, Patintero

(0.05-0.14 Kcal/min/KG BW)

Taking the stairs instead of the elevator

Taking longer routes
Walking to the store, church, banks,
or mailbox
Parking your car farther away

Adding extra steps to your daily routine

Taking stretch breaks at home or work
Doing household chores
Running errands
Grocery shopping

0.04 - 0.10 Kcal/min/Kg BW)

Source: www.diabetesphil.org/journals/Year%20XVIII1.pdf

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The base of the pyramid includes activities that are easy, convenient and
accessible to everyone. These activities, part of our daily routines, when performed
habitually or daily for a minimum of 30 minutes, even 10 minutes at a time will provide
metabolic efficiency by increasing total energy expenditure. So if you are diabetic
or obese, with poor sugar control and have never engaged in any form of exercise
before, activities like walking, climbing the stairs, and doing household chores may be
a good start.

PY

It is important to note that for beginners, the amount of cumulative activity time
is more important than the specific type and manner of activity. Aerobic exercises
like jogging, brisk walking, swimming, aerobic dancing, and recreational activities like
ballroom dancing, badminton, and tennis burn more calories per minute per body
weight and are advised for those who want to lose more weight. To get the most
benefit from the activity, it has to be done 3-5 times a week for at least 30-45 minutes.
These activities will also improve your cardiovascular endurance.

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Leisure activities like bowling and playing golf burn approximately 0.04-0.09
kcal/min/kg BW. Though these activities are enjoyable and are associated with energy
expenditure, they are not recommended as part of our daily activities. This is because
cardiovascular benefit is achieved only if we can sustain our heart rates at 60-75% of
our target heart rate.

Strengthening and flexibility exercises, on the other hand, are intended to

improve bone and muscle strength and improve resilience of our connective tissue.
Although you may do it every day, performing it 2-3 times per week may be enough to
provide you with its maximum benefits.

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E

Activities that burn the least calories should be avoided. The top of the pyramid
refers to activities that are frequently performed by most children and adults who are
overweight. These activities are believed to be responsible for the progressive rise in
obesity and diabetes in the country.
Regular activity is no doubt beneficial to everyone. No one is too old to enjoy
the benefits of regular physical activity.

To maintain health, one would need to burn 700-1000 kcal per week. For a 60
kg female walking briskly for 30 minutes (150 kcal) 5 days a week will burn 900 kcal.
To lose weight, one has to burn 2000-3000 kcal per week. A 75-kg male walking
briskly for 45 minutes (338 kcal) 6 days a week will burn 2,028 kcal and is expected
to lose 0.5 pound a week if he keeps his food intake within the recommended range.
The FILIPINO PYRAMID ACTIVITY GUIDE is intended to be a guide that
should help everyone select activity that best fits his lifestyle and health needs. Just
30 minutes of the different activities over the course of a day is healthy and rewarding!
Start getting your rewards, start your EXERCISE NOW!
120
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Processing Questions:
Which of these activities do you do for at least 10 minutes at a time for 30
minutes a day for at least 5 days a week?
Based on the Filipino Pyramid Activity Guide, do you consider yourself as an
active or inactive person? Why?
How much time do you engage in dancing?
If you do not like to engage in dancing, which of the activities in the Filipino
Pyramid Activity Guide will you choose as your hobby?
Activity 5b: ARE YOU READY TO DANCE?

C
O

PY

Perform the following movements with a step close to the right and left
alternately (moving forward or backward) for 10 minutes to a 2/4 time music. After 10
minutes, identify the intensity of the activity based on the Rate of Perceived Exertion
(RPE) chart.
Figures
Step Pattern
Repetition
Close and
right and left arms in second position (ct 1),
32 measures
Open
right and left arms in first position (ct 2)
Arm Raise
Raise both arms high (cts 1,2)
32 measures
Punch
Punch right (cts 1,2)
32 measures
Punch left (cts 1,2)
Arm Sway
Sway both arms high to the right (cts 1,2)
32 measures
Sway both arms high to the left (cts 1,2)

RPE CHART

EP
E

Rate of Perceived Exertion

Max Effort Activity

10
9

7-8
4-6
2-3

Feels almost impossible to keep going

Completely out of breath, unable to talk

Very Hard Activity

Very difficult to maintain exercise intensity

Can barely breathe and speak a single word

Vigorous Activity

On the verge of becoming uncomfortable

Short of breathe, can speak a sentence

Moderate Activity

Feels like you can exercise for hours

Breathing heavily, can hold a short conversation

Light Activity

Feels like you can maintain for hours

Easy to breathe and carry on a conversation

Very Light Activity

Anything other than sleeping, watching TV, riding a car, etc.

GPP Synerfitness @ rewindiet.com

121
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Processing Questions:

What is your RPE after the activity?

What does the result tell you?
How do you feel about the result?
Do you think you are ready for the next activity?

Activity 5c: HOW ABOUT YOUR DIET?

EP
E

C
O

PY

Study the nutritional needs of the Filipino teenager. See if you are eating the
right amount of food needed by your body.

122
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Processing Questions:
1. Are you eating the right amount of food needed by your body?
2. Explain the interplay of food and weight.
3. What is the importance of eating a balanced diet to lifelong fitness?

Now that you have assessed yourself, do the next activities based on your
physical capacity.
Activity 6: ITS STREET DANCE TIME!

C
O

II. Materials/Equipment:
street dance music
audio set
notebook

PY

I. Objective:
To execute some of the street dance styles

III. Procedure:
1. Copy the table in your notebook.

Record of Heart Rate

Heart Rate
(before)

Heart Rate
(after)

RPE

EP
E

Activity

Practice for Street Dance

Performance of Street dance

Practice for Hip-Hop Dance

Performance of Hip-hop dance

Practice for Flash Mob

Performance of Flash Mob

2. Form a group of 6-8 members.

3. Discuss with your group the possible injuries that might happen in the
following situations:
not doing warm-up and stretching activties
not executing dance styles properly
not observing safety measures at all times
4. Follow your teacher as he/she teaches the class the common styles in
street dancing like b-boying, popping and locking.
123

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5. Create a simple dance routine (2-3minutes) applying common styles in

street dance like b-boying, popping and locking.
6. Practice for 20 minutes.
7. Observe utmost care while doing the activity to avoid injuries.
8. Present it to the class.

Criteria

Advanced
(4)

Proficient
(3)

PY

9. Your performance will be rated according to the following criteria:

attitude, respect, initiative and participation, dependability, execution, and
observance of safety.
Approaching
Proficiency
(2)

Developing
(1)

Positive
attitude;
Always willing
to try

Positive attitude; Inconsistent

most often
attitude;
willing to try
needs some
encouragement

Poor attitude;
Does not
respond to
encouragement

Respect

Always
courteous and
respectful of
others

Often courteous
and respectful
of others

Sometimes
courteous and
respectful of
others

Disrespectful of
others

Initiative and
participation

Consistently
attends,
prepares, and
participates in
the activities

Often attends,
prepares, and
participates in
the activities

Sometimes
attends,
prepares, and
participates in the
activities

Does not attend,

prepare, and
participate in the
activities

Dependability

Very
dependable

Dependable

Inconsistently
dependable

Not dependable

Execution

Always
executes the
movements
properly

Often executes
the movements
properly

Sometimes
executes the
movements
properly

Does not
execute the
movements
properly

Observance of
Safety

Always
practices
safety
precautions

Often practices
safety
precautions

Sometimes
practices safety
precautions

Does not
practice safety
precautions

EP
E

C
O

Attitude

Remember: Get your heart rate before and after the practice and performance
and record the data in your Record of Heart Rate. Identify the intensity of the
activity based on the RPE Chart.

124
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Processing Questions:
1.
2.
3.
4.
5.

Did your heart rate increase after your practice and performce?
What does it tell you?
What fitness components are being improved when you dance?
Did you have fun while doing the activity?
Why it is important to observe safety measures when dancing?

Activity 7: ITS HIP-HOP TIME!

PY

I. Objective:
To execute some of the hip-hop dance styles

C
O

II. Materials/Equipment:
hip-hop dance music
audio set
III. Procedure:
1. Form a group of 6-8 members.

EP
E

2. Discuss with your group the possible injuries that might happen in the
following situations:
not doing warm-up and stretching activties
not executing dance styles properly
not observing safety measures at all times
3. Follow your teacher as he/she teaches the class the common styles in
street dancing like b-boying, popping and locking.
4. Create a simple dance routine (2-3 minutes) applying common styles in
street dance like b-boying, popping and locking.

5. Practice for 20 minutes.

6. Observe utmost care while doing the activity to avoid injuries.
7. Present it to the class.
8. Your performance will be rated according to the following criteria:
attitude, respect, initiative and participation, dependability, execution, and
observance of safety.

125
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Criteria

Advanced
(4)

Proficient
(3)

Approaching
Proficiency
(2)

Developing
(1)

Positive
attitude;
Always willing
to try

Positive attitude; Inconsistent

most often
attitude;
willing to try
needs some
encouragement

Poor attitude;
Does not
respond to
encouragement

Respect

Always
courteous and
respectful of
others

Often courteous
and respectful
of others

Sometimes
courteous and
respectful of
others

Disrespectful of
others

Initiative and
participation

Consistently
attends,
prepares, and
participates in
the activities

Often attends,
prepares, and
participates in
the activities

Sometimes
attends,
prepares, and
participates in the
activities

Does not attend,

prepare, and
participate in the
activities

Dependability

Very
dependable

Dependable

Inconsistently
dependable

Not dependable

Execution

Always
executes the
movements
properly

Often executes
the movements
properly

Sometimes
executes the
movements
properly

Does not
execute the
movements
properly

Observance of
Safety

Always
practices
safety
precautions

Often practices
safety
precautions

Sometimes
practices safety
precautions

Does not
practice safety
precautions

EP
E

C
O

PY

Attitude

Remember: Get your heart rate before and after the practice and
performance and record the data in your Record of Heart Rate. Identify the
intensity of the activity based on the RPE Chart.

Processing Questions:
1.
2.
3.
4.
5.

Did your heart rate increase after your practice and dance performance?
What does it tell you?
What fitness components are being improved when you dance?
Did you have fun while doing the activity?
Why is it important to observe safety measure when dancing?

126
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Activity 8: PHILIPPINE PRIDE!

I. Objectives:
To develop a sense of pride in being Filipino
To suggest ways on how to maintain normal nutritional status
II. Materials/Equipment:
video of a hip-hop dance performed by street dance groups in the Philippines
that have won international awards such as Philippine All Star
audio set

PY

III. Procedure:
1. Watch carefully the performance of a street dance group in the Philippines
who has won international acclaim such as Philippine All-Star .
2. Describe the waistlines, body figures, and body mass index of the dancers

C
O

Processing Questions:

1. What do you feel about Filipino dancers competing worldwide?

2. How do these dancers sustain their fitness?
3. How can one maintain a normal nutritional status?

Activity 9: BELIEVE IT OR NOT?

EP
E

I. Objective:
To critique media information on fitness and physical activity issues
II. Materials/Equipment:
print ads on gaining and losing weight and other fitness programs
audio-visual set
pen and notebook

III. Procedure:
1. Read print advertisements on fitness programs and foodstuffs on gaining
and losing weight.
2. Answer the following questions:
a. Applying your knowledge on consumer health, which of the
advertisements convinced you the most, in terms of losing weight fast?
Why?
b. What should a wise consumer do before patronizing fitness-related
products/programs?

127
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EP
E

C
O

PY

128
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Think of this
What generalization can you make about diet and fitness in this part
of the lesson?

Health Benefits of Dancing

PY

Points to remember

C
O

Dancing as a recreational activity can be a way to stay fit for

people of all ages, shapes, and sizes. It has a wide range of
physical and mental benefits including:

EP
E

improved condition of your heart and lungs

increased muscular strength, endurance, and motor fitness

increased aerobic fitness

improved muscle tone and strength

weight management

stronger bones and reduced risk of osteoporosis

better coordination, agility, and flexibility

improved balance and spatial awareness

increased physical confidence

improved mental functions

improved general and psychological well-being

greater self-confidence and self-esteem

better social skills.

Source: http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Dance_
health_benefits?open

129
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CHECK UP
A. Work with a partner. Copy the table in your lecture notebook and put a check
mark (/) on the component being developed in street and hip-hop dances and their
styles. Be ready to explain your answers.

Fitness Component

B-boying

Locking

Popping

Street
Dance

Hip-hop
Dance

Speed
Balance

PY

Agility
Coordination
Power

Muscular
Endurance
Cardiovascular
Endurance
Flexibility
Body Composition

Muscular Strength

C
O

Reaction Time

EP
E

B. Individually copy the table and rate yourself according to how good you are in
executing the dance styles. Choose from the rating:
Excellent
Very Good
Good
Needs Improvement

- can execute the style without any difficulty

- can execute the style with few difficulties
- can execute the style with many difficulties
- cannot execute the style at all
Rating

Dance Styles
B-boying
Locking

Popping
Tutting
Krumping
Waacking
Shuffling

130
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Part III: WHAT TO REFLECT and UNDERSTAND

At this juncture, you will express and manifest understanding
at a higher level. This will certainly be more fun because you
will experience things that you have not experienced before
in terms of dance.

Choose one from any of the suggested activities.

PY

Activity 10: FORMULATE!

II. Materials/Equipment:
pen and paper

C
O

I. Objective:
To create a formula as a guide to sustain fitness

III. Procedure:
1. The following are the essential words in this module. Create your own
formula on how you will attain lifelong fitness and wellness.
Ex: dancing + proper nutrition + healthy lifestyle = lifelong fitness and wellness

EP
E

sports
media and technology
healthy lifestyle
physical activities
safety
proper nutrition

balanced diet
weight management
recreational activities
lifelong fitness and wellness
household chores
dancing

2. Justify your answer by giving a brief explanation.

Activity 11: LIFESTYLE DISEASESNO! NO! NO!

I. Objectives:
To give a perspective on the causes of death among Filipinos
To persuade others on the importance of practicing a healthy lifestyle
II. Materials/Equipment:
pen and paper
handout

131
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III. Procedure:
1. Read the article 5 out of 10 Filipinos Die of Heart Disease.
2. If you were a dance enthusiast and health advocate, write a short speech/
message about your insights on the importance of maintaining a healthy
lifestyle.
3. Each student will be given one or two minutes to speak.
4. Be guided by the following criteria:

Advanced
(4)

Proficient
(3)

Approaching
Proficiency
(2)

Developing
(1)

PY

Criteria

The position
statement
provides a clear,
strong position.

The position
statement
provides a clear
position.

The position
statement is
present, but does
not make the
position clear.

There is no
position
statement.

Correctness of
ideas

Includes 3 or more
pieces of evidence
(facts, statistics,
examples, reallife experiences)
that support
the position
statement.

Includes 2 or
more pieces
of evidence
(facts, statistics,
examples, reallife experiences)
that support
the position
statement.

Includes 1 piece
of evidence
(facts, statistics,
examples, reallife experiences)
that supports the
position statement.

No evidence
(facts, statistics,
examples, reallife experiences)
that support the
statement.

Accuracy

All supportive
facts and statistics
are reported
accurately.

Almost all
supportive facts
and statistics
are reported
accurately.

Some supportive
facts and statistics
are reported
accurately.

Most supportive
facts and statistics
are inaccurately
reported.

Sentence
Structure

All sentences are

well-constructed
with varied
structure.

Most sentences
are wellconstructed and
there are some
varied sentence
structure in the
essay.

Some sentences
are well
constructed,
but there is
no variation in
structure.

Most sentences
are not wellconstructed or
varied.

EP
E

C
O

Position
Statement

132
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Activity 12: WHAT IS YOUR PERSONAL VIEW?

I. Objective:
To express ones personal point of view on balancing life dimensions
II. Materials:
pen and notebook

PY

III. Procedure:
1. Read the statement and give your personal point of view.


It is said that the youth is the hope of the nation. But some
teenagers enjoy dancing while making it as their source of income
and they end up having poor academic performance; or worse they
stop schooling.

Is this a sound decision?

Advanced
(4)

Presentation
of concepts

Song is explained.
Tied well to genre.
Thorough context is
given.

Proficient
(3)

Song explained but

not tied well to genre/
assignment. Some
context given.

EP
E

Criteria

C
O

2. Create a four-line rap stating your view.

3. Be guided by the following criteria:

Approaching
Proficiency
(2)

Developing
(1)

Vague
explanation
given. Concepts
not explained.

No concept
given. Song not
explained.

Taken seriously,
while having
fun; very well
performed (no
mistakes)

Taken seriously;
performed well
with some mistakes
(consider level of
difficulty)

Developing;
not taken very
seriously

Inadequate/
weak
performance;
not taken
seriously

Effort

Went above and

beyond effort and
really took project
seriously

Put in significant
effort but not
necessarily above
what was asked

Effort put in only

as asked in class

No effort put in

Performance

Activity 13: MY LIFE PLAN

I. Objective:
To create a fitness program that can be used for a lifetime
II. Materials:
record of PA, PF and PAR assessments
pen and short bond paper

133
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III. Procedure
1. Guided by the FITT principle, create a fitness plan that will improve and
sustain your fitness. You may follow the format or create your own as long
as you meet the required elements of your plan.
MY FITNESS PLAN
Grade/Section:

Name:
Height:
Weight:
BMI:
Nutritional Status:
General Goals:

PY

Target Weight:
Target BMI:
Target Nutritional Status:

C
O

Specific Goals:

Frequency

Intensity

Time(Duration)

Type

Active
Recreational
Activities

Date:

EP
E

2. Be guided by the criteria:

Criteria

Developing
(1)

Advanced
(4)

Proficient
(3)

All goals and

activities are very
much attainable in
the specified time

1 of the goals and

activities planned
is not attainable in
the specified time

2 of the goals and

activities planned
are not attainable
in the specified
time

Many of the goals

and activities
planned are not
attainable in the
specified time

1 activity in the
fitness plan could
not be conducted
at home, in
school, or in any
place.

2 or more activities
in the fitness
plan could not
be conducted at
home, in school,
or in any place.

All activities in the

fitness plan could
not be conducted
at home, in
school, or in any
place.

The fitness plan

contains 3-4
different activities

The fitness plan

contains 2 or less
different activities

Attainability

Approaching
Proficiency
(2)

Realistic
activities

All activities in the

fitness plan could
be conducted at
home, in school,
or in any place.

Variety of
Activities

The fitness plan

The fitness plan
contains 7 or more contains 5-6
different activities different activities

Think of this
Why is it important to have a balanced lifestyle?
134
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Points to remember
Our lifestyle is the way we live. It is composed of a variety of elements and
habits: what we eat, what we drink, our level of exercise, how well we sleep, how
well we manage stress and adapt to stressful situations, our behaviour and how we
interact with people, not forgetting our sense of belonging and purpose in life. It is
also affected by how we think and how we see life in general and by our attitude and
the choices we make when confrontedwith the changes and challenges of life.

PY

A balanced lifestyle is the way in which we live and reflects that the different
elements of our life are in the right amount and proportion. Adopting a balanced
lifestyle is of growing importance because it has immediate and long-term effects on
our health and well-being. This is confirmed by many recent studies, which clearly
show that conditions such as heart diseases, stroke, cancer, diabetes, as well as
many other chronic diseases may be preventable and even reversible by changing
our diet and adopting new attitudes and lifestyle.

C
O

A balanced lifestyle will have positive effects on our longevity as well. In his
exceptional book, Defy Aging, Michael Brickey, (PhD) has reviewed and put together
the conclusions of thousands of scientific studies and references about longevity.
One of the important conclusions of this extensive review is this: Researchers
estimate that 30% of longevity is due to heredity and that 70% is the consequence
of our beliefs, attitudes, coping skills and lifestyle.

Adopting and maintaining a healthy and balanced lifestyle is our own

responsibility. By maintaining a balanced lifestyle, we are increasing our chances of
living a significantly longer, better, and happier life.

EP
E

A balanced lifestyle is the cornerstone of your well-being, and it encompasses

elements such as developing and maintaining good physical health and fitness,
maintaining a good level of energy and vitality, having the ability to express your
creativity, enjoying emotional and psychological stability, entertaining harmonious
relationships, feeling and expressing your love toward people and life, acquiring
effective stress management strategies and coping skills, achieving financial stability,
as well as developing a sense of purpose and meaning in life.

In order to be able to take meaningful actions and make effective changes

to your lifestyle and improve your health and well-being significantly, it may be very
useful to look at the different elements that define your lifestyle. This will allow you
to set pertinent and reasonable goals and adopt more effective strategies specific to
each element.
Lifestyle is often defined by the following six components: physical, mental,
emotional, social, financial and spiritual. These elements are all interrelated. We can
say that we enjoy a truly balanced lifestyle when we are balanced with respect to all
six components. Negligence or imbalance in any one of these affects all the others.
The good news is that improvement in one element will also have a positive effect
on all the others.
Source: http://www.totalbalancedhealth.com/lifestyle/why-balance-is-important/

135
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Part IV: WHAT TO TRANSFER

At this point, you are now ready to manifest your
understanding in a different form. It is expected that in this
final stage, you can transfer your learning to others and
influence them to also practice a balanced healthy lifestyle.

Choose one from any of the activities.

PY

Activity 14: SINCE YOU BELONG

to conduct a dance training-workshop for the youth of your

community and/or to other students of your school

ROLE

dance instructor/member of a training committee

AUDIENCE

co-students or some members of your community

SITUATION

There is a group of people who want to learn and experience hiphop dancing. You are to conduct a training-workshop for them.

EP
E

STANDARD

a choreographed hip-hop dance routine ready to be used as an

exercise.
your work will be rated according to the following standards:
organization
doability
cooperation

PRODUCT

C
O

GOAL

Procedure:
1. This is a class work.
2. Discuss with your groupmates who will be the training manager of the
workshop. Assign students to take charge of the invitation, program,
communication, sound system, venue, certificates, registration, food,
finance, documentation, choreography and other needed committees.
3. Set a date and send proper communications to concerned people.
4. Coordinate with your MAPEH teacher so you will be guided accordingly.
5. Submit accomplished report to your teacher.

136
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Activity 15: BE A FITNESS ADVISER!

to give recommendations to a person/people seeking advice on
GOAL
fitness.
a fitness adviser/guru

AUDIENCE

clients seeking advice on fitness

SITUATION

There are several people who are unfit and need advice in
order for them to achieve their desired level of fitness

PRODUCT

a fitness dance program specifically designed for them

STANDARD

The criteria are accuracy (10), appropriateness (10) and

sensitivity to clients need (10).

PY

ROLE

EP
E

C
O

Procedure:
1. This is an individual work.
2. Identify an unfit person (someone who has difficulty in doing his/her daily
task efficiently or effectively) from your family or community.
3. Explain to him/her the purpose of your task. Be sensitive to his/her needs.
4. Assess the persons physical activity, participation, readiness and nutritional
status.
5. Create a fitness dance program.
6. You may follow the format of the fitness plan you have previously done.
7. Submit to your teacher your fitness dance program first before giving it to
the concerned person.
SUMMARY

Sustaining fitness and wellness is important because it allows the person to
live life to the fullest. A fit individual who can function optimally is not prone to health
problems, is strong enough to face life challenges, and can adjust to different situations.
Fitness and wellness are sustained through practicing a healthy lifestyle. This includes
participating in physical activities, having proper eating habits, and enjoying leisure.

Street and hip-hop dances are good recreational activities that can sustain
fitness and wellness. Dancing as a lifetime habit will surely help in sustaining fitness.
But this should be combined with proper eating habits.

137
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References:
BetterHealthChannel. (May 29, 2014). Dancehealthbenefits. Retrieved
from http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/
Dance_health_benefits?open
Food and Nutrition Research Institute
Marvin. (December 16, 2009). Daily Nutritional Guide Pyramid for Filipinos
Retrieved from http://www.foodrecap.net/health/food-guide-pyramid-forfilipinos/

http://en.wikipedia.org/wiki/Hip-hop_dance

PY

Sindico, Ruth. (July 9, 2012). The Philippine Star.

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