Name: Bernie B.

Caron
Section: 12 HUMSS D
Subject : PE & HEALTH
Teacher : JESSELIE L. CALANGIAN
Health Optimizing Physical Education 3
1st Semester - Module 1
DANCE
What I Know : Pre-Assessment
Direction: Circle the letter of the best answer to the following questions.
1. A
2. B
3. C
4. D
5. A
6. A
7. B
8. B
9. C
10. A
11. D
12. B
13. A
14. B
15. C

LESSON 1: Optimize Energy Through Dance

Direction: Identify the words or terminology of the following statements from topic Optimizing Energy
using the word cloud.
1. Energy
2. Joules
3. Adenosine Triphosphate
4. Glycolytic
5. Oxidative
6. Anaerobic
7. Aerobic
8. Glucose
9. Glycogen
10. Glycolysis
11. Oxidative
12. Adenosine Tri-phosphate
13. Creatine Phosphate
14. Anaerobic
15. Aerobic

WHAT CAN I DO:

Reflection:
1. Enumerate 3 things you have realized about optimizing energy?
1. I realized to breath appropriately, to manageable hold the tension of my
body as I undergo through the process of optimizing energy. Additionally, it helps
my body and muscles to cooperate with the circularity of oxygen.
2. I realize how Nutrition and physical activity are keys to optimizing your
energy, but fitting healthful food and exercise into each day is also important. Be
sure to get enough rest by developing and sticking to a sleep schedule, and make
sure you get enough diet and daily routines.
3. I realized that even a small amount of exercise, coupled with thoughtful
meal planning and attention to your health and fitness, can dramatically increase
your energy, productivity, success, and overall quality of life.
2. What are the 2 things you want to clarify in this topic?
1. How does optimizing energy related in our stress? What are the things
needs to remember in coping stress at the process of optimizing energy.
2. How to pursue proper optimization to the following related eating
behaviors, rest, sleep, and relaxation, stress management, and health risk factors
3. Express 1 “shout out” to encourage others optimize their energy for a
better health.
It is significant to optimize one's energy for a better health. Serving as
motivation for others and inspiring them on is a good way to show support for
another person's health achievements. One way we can achieve this is through
recognition or "shoutout" if we see our friends winning in their goals. Inspiring
others giving them information or benefits of regular physical activity, a healthier
state of mind , exercise helps depression, may block negative thoughts or distract
you from daily worries, provides an opportunity for increased social contact and
more.
WHAT’S NEW?
List down at least five (5) Physical and Mental Benefits of Dancing:
 Stronger bones and reduced
 Better coordination, agility and flexibility
 Improved mental functioning
 Improved condition heart and lungs
 Improved muscle tone and strength
 Weight management
 Improved balance and spatial awareness
 Increased physical confidence
 Improved general and psychological well being
 Greater self-confidence and self-esteem
 Better social skills
 Increased aerobic fitness
 Increased muscular strength, endurance and motor fitness

WHAT I KNOW
Try to identify the dance genre of the following terminologies. Write Folk, Modern,
Ballroom or Hip-hop
1. Modern
2. Folk
3. Hip-hop
4. Hip-hop
5. Folk
6. Hip-hop
7. Ballroom
8. Hip-hop
9. Modern
10. Folk
11. Hip-hop
12. Modern
13. Folk
14. Folk
15. Ballroom
16. Modern
17. Modern
18. Ballroom
19. Ballroom
20. Ballroom

Physical Fitness Test

1. BMI (Body Mass Index)
MY BMI= 70/(1.79832)^2 = 70 Kg/3.23396 m = 21.6453/NORMAL

TYPES SCORE STANDARD INTERPRETATION

(ACHIEVED)
Zipper Test 5 6.6 CM EXCELLENT
Sit-and-Reach 4 50.5 CM VERY GOOD
Three-Minute Step DONE: HEART RATE 70 Beats per Minute
Test
Push-up 5 35 EXCELLENT
Basic Plank 5 63 SECONDS EXCELLENT
40-Meter Sprint 5 3.7 MINUTES EXCELLENT
Standing Long Jump 4 198 CM VERY GOOD
Hexagon Agility Test 5 4.5 SECONDS EXCELLENT
Stick Drop Test 5 2.3 CM EXCELLENT
Juggling 5 45 HITS EXCELLENT
Stork Balance Stand 5 178 SECONDS EXCELLENT
Test

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

This forms will be used for the pre-test (start of semester) and post-test (end of semester).
Please refer to the scoring guide. You may also answer using the link
https://forms.gle/YY1qfUBm7ztMNchL8

PAR-Q and You

A physical activity readiness questionnaire for people age 15 to 69 Reference:
DepEd Order 034, s. 2019 Revised Physical Fitness Test Manual
* Required
Surname: CARON
Name: BERNIE
Grade and Section: 12 HUMSS D
Teacher: SIR. GENESIS PAREL
Birthday: Date: NOVEMBER 22 2002
Age: 17
Gender: MALE
1. Has your doctor ever said that you have a heart condition and that you should
only do physical activity recommended by a doctor? *
Yes
√No
2. Do you feel pain in your chest when you do physical activity? *
Yes
√No
3. In the past month, have you had chest pain when you were not doing physical
activity? *
Yes
√No
4. Do you lose balance because of dizziness or do you ever lose consciousness? *
Yes
√No
5. Do you have a bone or joint problem (ex. cack, knee or hip) that could be made
worse by a change in your physical activity? *
Yes
√No
6. Is your doctor currently prescribing drugs (ex. water, pills) for your blood
pressure? *
Yes
√No
7. Do you know any reason why you should not do physical activity? *
Yes
√No
Date accomplished the PAR-Q *
Date: NOVEMBER 03 2020

PARENT SIGNATURE OVER PRINTED NAME:

BERNARDO BERANIA CARON

FITNESS TEST PRE-TEST DATE 10/29/2020 POST-TEST DATE 11/01/2020
DATE PERFORMED: 11/01/2020 RESULT SCORE RESULT SCORE
Health Related Components
HEIGHT (meter) 1.79832 1.79832
WEIGHT(kilograms) 72 70
Body Mass Index (BMI) 22.2637 21.6453
Classification NORMAL NORMAL
Heath Rate
Before the Activity 65 beats per minute 70 beats per minute
After the Activity 70 beats per minute 72 beats per minute
Push Up 32 5 35 5
Basic Plank 63 seconds 5 60 seconds 5
Zipper Test L R L5 R4 L R L5 R4
6.6c 4.2cm 6.8c 4.4c
m m m
Sit and Reach 50cm 4 50.5 4
Skill Related
Components
Juggling 40 hits 5 45 hits 5
Hexagon Agility Test 4.2 seconds 5 4.5 seconds 5
40-Meter Sprint 4.0 minutes 5 3.7 minutes 5
Standing Long Jump 195 cm 4 198 cm 4
Stork Balance Stand Test L170 R178 L5 R5 L178s R180 L 5 R 5
Stick Drop Test 2.0 cm 5 2.3 cm 5
What are my strengths? My muscular strength My muscular strength
specially upper body and specially upper body and
endurances ex: push ups endurances ex: push ups
What are my My jumping skills and sit My jumping skills and sit
weaknesses? and reach and reach
Teacher’s Signature

WHAT I HAVE LEARNED

Discuss briefly the following Physical Fitness components:
Health-Related Component Skills-Related Component
BMI SPEED
is the body’s relative amount of fat to fat-free The ability to perform actions or cover
mass distance quickly

CARDIOVASCULAR ENDURANCE POWER

Your body’s ability to deliver oxygen to To ability to combine both speed and force
working muscles during exercise in movements and actions
MUSCULAR ENDURANCE AGILITY
Your muscles’ ability to exert force The ability to quickly change direction
repeatedly or for an extended period of without losing speed or power
time
MUSCULAR STRENGTH BALANCE
Your muscles’ ability to exert a maximum The ability to stabilize the body both in
amount of forces in one effort movement and when maintaining stillness
FLEXIBILITY COORDINATION
Your muscles’ and joints’ ability to move The ability to use your senses in
 through their full range of motion combination with your actions when in
movement
BODY COMPOSITION REACTION TIME
Your body’s ration of lean muscle to stored The ability to respond quickly to what you
fat feel, see or hear

Week 3:
Lesson 3: Sets FITT Goals

What I know:

Try to identify the what principle of FITT the statement refers to. Write if it is
frequency, intensity time or type.
Frequency 1. Adjust the number of times you exercise per day/week/month to
reflect:

your current fitness level; the time you realistically have available; your other
commitments like family and work; and the goals you’ve set for yourself.

Time 2. It refers to the dedication to exercise usually depends on the type of

exercise undertaken

Intensity 3. The factor that refers to the monitoring of heart rate.

Type 4. The kind of exercise you choose will have a big effect on the result you
achieve. That’s why it’s important to know what you want to gain form your
efforts.

Intensity Time Type

My Heart Frequency
Type of (slow, (number (cardio,
Dance Activity Rate (___x
Energy medium, of strength,
(bpm) week)
fast) minutes) stretching)
Wk 1: Anaerobi Before: 1 x week slow 6-7 Stretching
Fundamental c 62beats/min minutes
Arm and Feet s
Positions After:
74beat/mins
https://tinyurl.com/y94t6jl8
Wk 2: Folk Anaerobi Before: 1 x week medium 5-8 Stretching
Dance: Lapay c 65beats/min minutes
Bantigue s
After:
75beats/min
s
https://tinyurl.com/y83xsq4r
Wk 3: Folk Anaerobi Before: 2 x week slow 5-7 Stretching
Dance: Pangalay c 60beats/min minutes
s
After:
70beats/min
s
https://tinyurl.com/ya724hny
Wk 4: Modern Anaerobi Before: 2 x week Medium 5-7 Stretching
Dance: c 62beats/min minutes
Contemporary s
Dance After:
68beat/mins
https://tinyurl.com/usuzdgn
Wk 5: Modern Anaerobi Before: 1 x week Medim 7-8 Stretching
Dance: Lyrical c 60beats/min minutes
Dance s
After:
67beat/mins
https://tinyurl.com/ycn9qwsu
Wk 6: Anaerobi Before: 2 x week Medium 6-7 Stretching
Dancesports: c 60beats/min minutes
Cha cha cha s
After:
67beat/mins
https://tinyurl.com/yapfmjdo
Wk 7: Anaerobi Before: 1 x week Slow 6-7 Stretching
Dancesports: c 60beats/min minutes
Waltz s
After:
64beat/mins
https://tinyurl.com/yb42wapc

Wk 8: Cheer Anaerobic Before: 2 x week Medium 5-7 Stretching

Dance: Arm 60beats/min minutes
Movements and s
Stance After:
64beat/mins
https://tinyurl.com/yahykyon
Wk 9: Cheer Anaerobic Before: 3 x week Medium 8-10 Stretching
Dance: Jumps 60beats/min minutes
s
After:
75beat/mins
https://tinyurl.com/yb83kynu
Wk 10: Hip Hop Anaerobic Before: 3 x week Medium 8-10 Stretching
Dance 60beats/min minutes
s
After:
 75beat/mins
https://tinyurl.com/yb83kynu

Principles of FITT.
In your own understanding. Write in a ½ sheet of pad paper the importance of the
Principles of FITT in our daily life. Give one example each
1. Overload Principle: An example of a program that uses the overload principle would be
one that prescribes squatting a prescribed weight for five sets for one week, moving to
squatting a slightly heavier load for five sets the next week, and progressively increasing the
loads each subsequent week.
2. Progressive Principle: The principle of progressive overload suggests that the continual
increase in the total workload during training sessions will stimulate muscle growth and
strength gain. This improvement in overall performance will, in turn, allow the athlete to keep
increasing the intensity of his/hers training sessions.
3. Recovery Principle: The Recovery Principle suggests that athletes need adequate time
to recuperate from the training regime and participating in a competition. Many trainers
believe that an athlete's ability to recover from workouts is just as important as the workout
itself.
4. Reversibility Principle: The reversibility principle is a concept that states when you stop
working out, you lose the effects of training. It is sometimes referred to as the ''use it or lose
it'' principle. This sounds like common sense, but the science behind the reversibility principle
is more complex
5. Specificity Principle: In relation to skill, the Principle of Specificity implies that, to
become better at a particular exercise or skill, one should perform that exercise or skill. For
example, a runner should run to improve running performance.
6. Variation Principle: Exercise variation is exactly what it sounds like. It means you do a
bunch of different kinds of exercises. Exercise variation can be in reference to one workout, or
your week of workouts, or your entire training program. For example: If you always do squats
for your workout, then you have no exercise variation.

WHAT I HAVE LEARNED

After the 10-week dance challenge and self-directed activity, I have learned the
following:

Type of Dance Terms Body Part Improved Values and Attitude

Ex. Fundamental Arm Oblique Arm Strength Persistence
and Feet Positions Raise Abdominal Stamina Accuracy
Half-circle Discipline
*Fly style *Feet & Lower body *Accuracy
Folk Dance: Lapay *Head ache style *Shoulder and Back *Coordination
Bantigue *Egyptian hand style *Arm and hand *Flexibility
*Spin Strength and stretch *Timing and good
*Head shake *abdominal posture
*Stretch spinal bones
and muscles
 *Sea wave movement *Arm and hand *Balanced
Folk Dance: Pangalay *Wind motion *Lower body and Leg *Good attitudes
*Balanced and *Cultural love
Posture * Express yourself

Modern Dance: *Swipe movement *Toe strength *Calmness

Lyrical Dance *Catch Step *Leg and Lower body *Accuracy
*Extend in & out *Knee and Arm *Body refinedness
*Swift weight motion *arm and hand *Posture and Express
*Cross front &back *Flexibility
*posture
*body coordination
*Roll down & up *Hand & arm *Do not rush
Modern Dance: motion *Chest and Shoulder *Face your self
Lyrical Dance *chest up and down *Leg and lower body *Be with music
*Arm spread & close *Flexibility *Coordination
*Crossing over and *Posture and body *Timing and relax
back awareness
*Turn down and *Arm and hand *Calmness
Dancesports: Cha cha across *Lower body *Accuracy
cha *Hold tight *Body coordination *Body refinedness
*Jingle body and boot *Flexibility *Posture and Express
*Arm wave *Stretch arm and leg *Accuracy
*Leg shake *Strong leg and knee *Be with partner and
*Head shake * Shoulder music
*Shoulder and chest *Stamina *Be on time
up
Dancesports: Waltz *Step to left and right *Leg strength *Calmness
*Spin *Arm and hand *Accuracy
*Spread the leg and *Lower body *Body refinedness
arm
*Body coordination
*Posture
*Step sideway
*Open leg *Flexibility *Accuracy
*Stretch arm and leg
*Be with partner and
music
*Be on time
*Precision *Arm strength and *Express your motion
Cheer Dance: Arm *Punch power *Punch your
Movements and *Power *Stamina emotions
Stance *Pathway *Good posture *Express your self
*Position *Forceful movements *Do all things with
*Swirlies *Leg stability forces
*Clap & High V &Low *Joint *Posture your self
V *Shoulder and Chest
*Tough Down posture
*Broken T

Cheer Dance: Jumps *Bend Leg Arm and hand *Connect with the
*Swift Weight *Lower body beat and rhythm
 *Bend Knee *Body coordination *Open always for
*90 Degree turn *Flexibility shake
*Rhythm approaches *Stretch arm and leg *Kicked all problems
*Sideways Motion *Strong leg and knee *Spread your
*Hand in & out * Shoulder ambition
*Stamina *Rest if tired
Hip Hop Dance *Bend Leg Arm and hand *Connect with the
*Swift Weight *Lower body beat and rhythm
*Bend Knee *Body coordination *Open always for
*90 Degree turn *Flexibility shake
*Rhythm approaches *Stretch arm and leg *Kicked all problems
*Sideways Motion *Strong leg and knee *Spread your
*Hand in & out * Shoulder ambition
*Step forward with *Stamina *Rest if tired
kicked

Week 4
LESSON 4: Barriers to Physical Activity

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

Very Somew Somew

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

20
14. It is too expensive. You have to take
class or join club or buy the right equipment 3 2 1

15. My free times during the day are too

3 2 1
short to include exercise
16. My usual social activities do not
3 2 1
include physical activities
17. I’m too tired during the week and I
need the weekend to catch up on my rest 3 2 1

18. I want to get more exercises, but I just

can’t seem to make myself stick to anything 3 2 1

19. I’m afraid I might injure myself or have

3 2 1
a heart attack
20. I’m not good enough at any physical
3 2 1
activity to make it fun
21. If we had exercise facilities and
showers at work, then I would be more 3 2 1
likely to exercise

WHAT’S NEW
How to score yourself:
 Enter the circled number in the spaces provided, putting together the number for
statement 1 on line 1, statement 2 on line 2, and so on.
 Add the scores on each line. Your barriers to physical activity fall into one or more of
seven categories.
 A score of 5 or above in any category shows that this is an important barrier for you to
overcome
3+2+2= 7
1 8 15 Lack of Time

2+ 1 + 1= 4
2 9 16 Social Influence

3+ 2 + 1 = 6
3 10 17 Lack of energy

2 + 1 + 2= 5
4 11 18 Lack of willpower

1+ 1+ 1= 3
5 12 19 Fear of injury

1+ 1+ 1= 3
6 13 20 Lack of skill

2+ 1+ 3= 6
7 14 21 Lack of resources

WHAT IS IT
Reflection:

1. What are my top two barriers in participating physical activity? What are my
plan of action to overcome these barriers?
* I lacked in a lot of time as a barrier connected to time. It’s been a busy
period as module always occurs at the moment. But now, I have planned to
manage my Time and give at least a little time to exercise. When module works
are done, then I must followed it with some rest and then start exercising, Ill focus
more on anaerobic because I want to build strong muscles and lessen my belly fats.
2. What are my realizations as I answer the assessment tool?
*I realized how important exercising is, especially tat times of pandemic. I
must be conscious to my Health and Body Conditions. I will improve and add effort
to the aspects I lacked of. I’ll give myself a relaxation and exercise. Do improve my
health I must consider exercise, good lifestyle, enough sleep and eating nutritious
food.
3. What motivational quote should I input to myself for me to get involved with
Physical Fitness Activities?
* IF THERE IS A WILL, THERE IS A WAY. START DOING NOW
*IF THERE IS NO TIME, MAKE TIME

WHAT’S MORE
Discuss briefly how you are going to OVERCOME the barriers to
physical activity participation

1. Lack of time - I will monitor and schedule proper time in any selected activities
based on my availability. I’ll make time for it. I will consider it as part of my
daily routines.
2. Social Influence – I will encourage my peers and friends to exercise too. We
are dance Zumba and exercise together. However, I will not depend on them,
with or without them I will exercise and do some energetic activities as
promised to myself.
3. Lack of energy - Lack of energy comes from lacked of sleep/rest and lacked of
nutritious food. With that reason I will eat much nutritious food like vegetables
and fruits. I will sleep properly from approximately 8-9 hours’ sleep in evening.
4. Lack of will power – Same through the energy, I need to eat good and sleep
well. I will drink possibly 8-12 bottles of water; I will increase my stamina and
endurances. I will consider good breathing as I will be doing Yoga.
5. Fear of injury – I will remind myself being brave all the time, fear are absence
in me. What I need to worry, exercise is very essential and useful. I will also
look up some exercise in YouTube as a guide and procedural learning.
6. Lack of skills – I will look some exercise in YouTube or some application in
play store who can teach me increase my skills and knowledge. I will explore
well in this aspects.

7. Lack of resources - But proper equipment is also essential, if ever I will borrow
some stuff from my relatives or peers. I’ll but some required materials like mat
and jumping rope. Nevertheless, I will to do even I have lacked in this area

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

POST TEST:
Direction: Circle the letter of the best answer to the following questions.
1. D
2. A
3. C
4. B
5. A
6. C
7. A
8. A
9. B
10. D
11. B
12. A
13. B
14. B
15. A