Stella Maris Academy of Himamaylan, Inc.

Aguisan, Himamaylan City, Negros Occidental

Modules in

HOPE 3:

D ANCE

Coverage for 1st Quarter Prelim

Prepared by:
Teacher Remie
HOPE 3: Dance
At the end of this module you are expected to:
o listens perceptively to music of Southeast Asia;
o analyzes musical elements of selected songs and instrumental pieces heard and
performed; and
o evaluates music and music performances using guided rubrics applying
knowledge of musical elements and style.

Pre-Assessment:
Direction: Enumerate at least 5 below what are the benefits of Dancing physically and
mentally.

PHYSICAL BENEFITS MENTAL BENEFITS

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

Lesson 1. Optimize Energy Through Dance

We all know that exercise is important for many reasons–it reduces weight,
improves muscle strength and definition, strengthens joints, lowers blood pressure, and
helps with many other physical and health issues. And, everyone should exercise, right?
But, does getting on a treadmill or going to a gym fill you with the same dread as getting
a root canal? If so, consider dancing! Dancing is one of the best forms of exercise there is.

Dancing is an exercise that engages the entire body as well as the mind. Learning
and remembering choreography keeps your brain active while constant movement
addresses your heart, circulation, balance, muscles and joints. Dancing kills calories,
and it is fun to boot! It’s great exercise for both men and women. So, if you need to add a
shot of energy into your workouts, and you’re looking for a fresh, different and fun way to
exercise, you need to start dancing!

Health Benefits of Dancing

As we mentioned earlier, there are a lot of health benefits to dancing for exercise. Here
are just a few:

1. Dancing provides aerobic and anaerobic exercise

As the best form of exercise, dancing gives you both aerobic and anaerobic fitness. With
running, you may only target your aerobic. With resistance training, you may only get
anaerobic. Both types are very important and our bodies need a combination of the two
for maximum health. In dance, you achieve aerobic exercise by moving, jumping, and
twirling. The anaerobic type of exercise comes when you hold positions like squatting and
balancing. No matter the dance–whether it is tango, rumba, cha-cha, or waltz–you get
both aerobic and anaerobic benefits. There are an infinite number of possibilities to
getting a complete workout through dance.
2. Dancing Improves flexibility

Dancing stretches your body in ways that other forms of exercise don’t. Improved
flexibility is great for your body’s physical health. It reduces the probability of injury in a
fall or sprain and it speeds up the time it takes for your muscles to heal after a workout.
Flexibility helps with joint pain and pain from past injuries. Everyone can benefit from
becoming more flexible!

3. Dancing Strengthens Upper and Lower Body

While you may not see the same muscle development with dance as with weight lifting,
you still experience total body strengthening with dance. Many dance styles require
lifting, leaping, and twirling that require a muscular drive that builds over time. Dances
like the paso doble, merengue, cha-cha, and swing are great examples of moving that
requires upper and lower body strength.

4. Dancing Kills Calories

Simply by moving to the music, whether salsa dancing, ballroom dancing, or doing two-

step, dance exercise offers an easy and fun way to burn calories. A half hour of dancing
can burn between 200 and 400 calories! And it’s so much more enjoyable than the
treadmill!

5. Dancing Builds Stronger Bones

There is no question that dancing for exercise can help protect and improve your bone
density. Dancing helps prevent bone problems like osteoporosis by allowing more calcium
to be absorbed into the body’s bones.

6. Dancing Improves Heart, Blood and Circulation

Dancing exercise gives you a strong heart, while it also controls cholesterol and sugar
levels in the blood. It’s excellent for reducing stress, which in turn helps lower high blood
pressure. Dancing for 20 minutes, just 3 times a week can drastically improve your heart
health. When you use dance as exercise regularly, you improve your heart health and
reduce your risk of cardiovascular disease.

Food Fuels for Energy:

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

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

There are three energy systems:

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

Aerobic vs Anaerobic
Aerobic exercise is any type of cardiovascular conditioning or “cardio”. During the
cardiovascular conditioning, your breathing and heart rate increase for a sustained
period of time. Oxygen is your main energy source during aerobic workouts, therefore
Oxidative System energy is used.

Benefits of Aerobic Exercises:

 Reduce risk of heart attack
 Reduce risk of type 2 diabetes
 Recue risk of stroke
 Help lose weight and keep it off
 Help lower and control blood pressure
 Increase stamina and reduce fatigue during exercise
 Activates immune systems, making you less likely to get colds or flu
 Strengthens the heart
 Boosts mood
 Help you live longer than those who doesn’t exercise
Anaerobic exercises involve quick burst of energy and are performed at maximum effort
for a short time. The energy system used are the ATP and Glycolytic System.

Benefits of Anaerobic Exercises:

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

Lesson 2. Managing Stress Through Dance

Dancing for exercise doesn’t only positively impact your physical health, it also has
benefits that improve your general well-being. Here are just a few:

1. Dancing Promotes A Healthier Mind

When you dance for exercise on a regular basis, you can reduce mental tension and
stress because you stimulate happiness endorphins in the brain that alleviate worries
and concerns. Additionally, dance improves your memory because it forces you to recall
steps, patterns, and elaborate routines. All of these offer a mental workout for the mind.
So, what can be a better benefit than that?!
2. Music to Inspire

Music is an important part of moving. Almost every person in the gym or outside running
and walking is wearing headphones in their ears. The beat of a song can keep you
motivated to move your body. Fitness classes always use music to get people to keep
moving. So, it’s no surprise that dancing to music does that in aces! Hearing a beat and
melody makes you want to get up and move. In a fitness class or when running, the beat
stays the same and becomes very boring. However, with dance, music can change from
slow to fast to pauses, and change quickly. You have to keep up the pace! You can choose
from endless music when looking for something to dance to, so you never get bored.

3. Dancing is Full of Variety

There are many different kinds of dances, so there is an endless supply of dance moves.
This means that (we’ll say it again) it’s difficult to get bored. You can do formal dance
moves such as foxtrot, waltz, rumba, merengue, and paso doble or ballet just to name a
few. Or, maybe you are more interested in modern-style dances like hip-hop and jazz
moves. You have so many options when dancing. Dancing for exercise is never boring!

4. Dance is Good Form of Socialization

Whether you are a gregarious type or more of an introvert, dance is a great way to
improve your social skills. Dancing can make you more self-confident by practicing and
getting better at it. And, there are many social opportunities available when you dance
such as classes, group activities, and dance clubs. And, it is so much fun!

Exercise increases your overall health and your sense of well-being, which puts more pep
in your step every day. Exercise has some direct stress-busting benefits.

 It pumps your endorphins

 It’s meditation in motion
 It improves your mood
How to make your exercise successful:

 Consult with your doctor

 Walk before you run
 Do what you love
 Schedule your work out
Steps for sticking exercise routine

 Set SMART goals

 Find a friend
 Change up your routine
 Exercise in increments
DANCE as Stress Reliever

People from different places enjoy dancing such as in schools, social venues,
community halls, our own home and even in social media through vlogs and tiktok.
Dancing has become popular way to be active and a healthy exercise program. Here are
some reasons why dancing is a popular stress reliever:

1. When the body feels good, the mind does too! The scientific reason for why
dance has the ability to act a stress reliever stems from the idea that when the
body feels good, the mind does, too. Any type of physical activity releases
neurotransmitters and endorphins which serve to alleviate stress. Endorphins
are body’s natural pain killer to reduce stress and improve the mind’s perception
of the world. It causes the body to feel calm and optimistic. It also aids in
improving the quality of sleep, so that a few sleepless nights due to stress can be
avoided after dancing!
2. Dance offers a creative outlet for people to express their personalities in a
safe environment. Dancing offers an outlet for people to express who they are –
through music, movements or even costumes! Dancing helps you connect to
whom who you really are.
3. Dancing improves your physical health. From weight loss, to increased
flexibility, stronger bones and building muscle tone, dancing is a total body
workout.

PHYSICAL FITNESS ASSESSMENT

Before exploring our body with dance activities, we must assess our body if we
are healthy enough to face different genre of dance as we optimize our energies.

Based on the DepEd Order No. 34, s. 2019 signed December 9, 2019 also known
as Revised Physical Fitness Test Manual, the following are objectives of the following
activity:

1. To determine the level of fitness of students;

2. To identify strength and weaknesses for development and improvement;
3. To provide baseline data for selection of physical activities for enhancement of
health and skill performance;
4. To gather data for the development of norms and standards;
5. To motivate, guide and counsel pupils/students in selecting sports for recreation,
competition and lifetime participation

Physical Fitness Test is a set of measures designed to determine a student’s level of

physical fitness. It is intended to test two categories of physical fitness commonly referred
to as “health-related” and “skill-related”.

Health-related components refer to those physical attributes which enable a person

to cope with the requirements of daily living such as:

 cardio-vascular endurance or stamina

 muscular strength and endurance
 flexibility
 appropriate body mass index (BMI)
 Skill-related components are physical abilities that show potential for good
performance in certain skills (usually in sports) like:

 speed
 agility
 reaction time or quickness
 balance
 coordination
Physical Fitness Test

1. BMI (Body Mass Index) – is the body’s relative amount of fat to fat-free mass
Formula:
BMI = W where W is the weight in KILOGRAMS
H2 where H is the height in METERS
Example:
BMI = 30kg = 30 = 20.83 (Normal)
(1.20m)2 1.44

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

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

Scoring – record zipper test to the nearest 0.1 centimeter

SCORE STANDARD INTERPRETATION

5 Fingers overlapped by 6cm and above Excellent
4 Fingers overlapped by 4cm to 5.9 cm Very good
3 Fingers overlapped by 2cm to 3.9 cm Good
2 Fingers overlapped by 0.1 cm to 1.9cm Fair
1 Just touched the fingers Needs Improvement
0 Gap of 0.1 or wider Poor

3. Sit-and-Reach – to test the flexibility of the lower extremities (particularly the

trunk)
Scoring – record the farthest distance between the two trials to the nearest 0.1
centimeters

SCORE STANDARD INTERPRETATION

5 61 cm and above Excellent
4 46 cm – 60.9 cm Very good
3 31 cm – 45.9 cm Good
 2 16 cm – 45.9 cm Fair
1 0 – 30.9 cm Needs Improvement

4. Three-Minute Step Test – for cardiovascular endurance. It is the ability of the

heart, lungs and blood vessels to deliver oxygen to working muscles and tissues,
as well as the ability of those muscles and tissues to utilize the oxygen.
Endurance may also refer to the ability of the muscle to do repeated work fatigue.
Scoring – record the 60-second heart rate after the activity

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

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

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

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

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

SCORE STANDARD INTERPRETATION

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

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

Scoring – record the time in nearest minutes and seconds

STANDARD
SCORE Boys Girls INTERPRETATION
17 y/o and above 17 y/o and above
5 <4.0 minutes <4.5 minutes Excellent
4 4.1 to 5.4 minutes 4.6 to 5.9 minutes Very good
3 5.5 to 6.5 minutes 6.0 to 7.0 minutes Good
2 6.6 to 7.5 minutes 7.1 to 8.1 minutes Fair
1 >7.6 minutes >8.2 minutes Needs Improvement
 8. Standing Long Jump – to measure the explosive strength and power of the leg
muscles. Power – is the ability of the muscle to transfer energy and release
maximum force at a fast rate.
Scoring – record the best distance in meters to the nearest 0.1 centimeters.

SCORE STANDARD INTERPRETATION

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

9. Hexagon Agility Test – to measure the ability to move in different directions

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

SCORE STANDARD INTERPRETATION

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

SCORE STANDARD INTERPRETATION

5 0 – 2.4 cm Excellent
4 5.08 cm to 10.16 cm Very good
3 12.70 cm to 17.78 cm Good
2 20.32 cm to 25.40 cm Fair
1 27.94 cm to 30.48 cm Needs Improvement

11. Juggling – to measure the coordination of the eye and hand. Coordination – is
the ability to use the senses with the body parts to performs motor tasks
smoothly and accurately.
Scoring – record the highest number of hits the performer has done

SCORE STANDARD INTERPRETATION

5 41 hits and above Excellent
4 31 hits to 40 hits Very good
3 21 hits to 30 hits Good
 2 11 hits to 20 hits Fair
1 1 to 10 hits Needs Improvement

12. Stork Balance Stand Test – to assess one’s ability to maintain equilibrium.
Balance – is the maintenance of equilibrium while stationary or while moving.
Scoring – record the time taken on both feet in nearest seconds and divide the
scores to get the average percentage score.

SCORE STANDARD INTERPRETATION

17 y/o and above
5 161 sec to 180 sec Excellent
4 121 sec to 160 sec Very good
3 81 sec to 120 sec Good
2 16 seconds to 30 seconds Fair
1 1 second to 15 seconds Needs Improvement

Lesson 3. Sets FITT Goals

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

The FITT Principle (or formula) is a great way of monitoring your exercise program. The
key components or training guidelines for an effective exercise program is spelled out
with the acronym FITT

F – frequency – refers to the repetition of exercise undertaken or how often you exercise

I – intensity – refers to the amount of energy the exercise required or how hard you
exercise

T – time – refers to the number of minutes or hours you spend exercising or how long
you exercise

T – type – refers to the type of exercise undertaken or what kind of exercise you do

Principles of FITT

Frequency Intensity Time Type

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

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

Wrapping Up:

 Dancing is an exercise that engages the entire body as well as the mind.
 There are three energy systems: Adenosine Triphosphate, Glycolytic System, and
Oxidative System
 Aerobic exercise is any type of cardiovascular conditioning or “cardio”.
 Anaerobic exercises involve quick burst of energy and are performed at maximum
effort for a short time.
 Physical Fitness Test is a set of measures designed to determine a student’s level
of physical fitness.
 Health-related components refer to those physical attributes which enable a
person to cope with the requirements of daily living such.
 The FITT Principle (or formula) is a great way of monitoring your exercise
program. The key components or training guidelines for an effective exercise
program is spelled out with the acronym FITT

Essential Questions:
 What is the role of social media in promoting dance as a means to keep your
body active?
 How would you encourage a person to engage in dancing regardless of their
skills?
 Why is it very important to always stay active amidst the pandemic?
ACTIVITY SHEET:

I. PAR-Q and YOU

Direction: In a long size folder copy the diagram below (on the left side of the
folder) and answer the checklist. This PAR-Q intends to assess your
capability to do one Physical task by asking questions in relation to your
physical condition.
Note: This forms will be used for the pre-test (start of semester) and post-test (end of
semester).

II. Physical Fitness Test

Direction: Copy the diagram below (on the right side of the same folder) and
answer the Physical Fitness Test by performing each test and writing its
result.
PHYSICAL FITNESS TEST FORM
 Note: This forms will be used for the pre-test (start of semester) and post-test (end of
semester).

Copy this form and place it on the uppermost part of the cover page of the same folder.
Please provide a 2x2 picture and place it on the box provided.

NAME: ____________________________________________

2x2 Age: _____ Height: ______ Weight: _____ BMI: _____

Pictures Grade and Section: _________________

POST-Assessment (Write your answers on another sheet of paper)

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

____________________ 1. The ability to do work.

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

Define the following abbreviations:

12. ATP - _________________________________

13. PCr - __________________________________

Give the two classification of energy system

14._________________________

15. _________________________

List down at least five (5) Physical and (5) Mental Benefits of Dancing
ONE FAMILY, ONE PRIDE