Senior High School

NOT

Health
Optimizing
Physical
Education 3
1st Semester - Module 2
DANCE

Department of Education ● Republic of the Philippine

Health Optimizing Physical Education - Grade 12
Alternative Delivery Mode
1st Semester - Module 1: Dance
First Edition, 2020

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Published by the Department of Education – Division of Cagayan de Oro

Schools Division Superintendent: Dr. Cherry Mae L. Limbaco, CESO V

Development Team of the Module

Author/s: Levi Arazo del Puerto

Reviewers:
Illustrator and Layout Artist:

Management Team
Chairperson: Dr. Arturo B. Bayocot, CESO III
Regional Director

Co-Chairpersons: Dr. Victor G. De Gracia Jr. CESO V

Asst. Regional Director

Cherry Mae L. Limbaco, PhD, CESO V

Schools Division Superintendent

Alicia E. Anghay, PhD, CESE

Assistant Schools Division Superintendent

Mala Epra B. Magnaong, Chief ES, CLMD

Members Neil A. Improgo, EPS-LRMS

Bienvenido U. Tagolimot, Jr., EPS-ADM
Lorebina C. Carrasco, OIC-CID Chief
Ray O. Maghuyop, EPS-Math
Joel D. Potane, LRMS Manager
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Gemma Pajayon, PDO II
Printed in the Philippines by
Department of Education – Division of Cagayan de Oro City
Office Address: Fr. William F. Masterson Ave Upper Balulang Cagayan de Oro
Telefax: (08822)855-0048
E-mail Address: [Link]@[Link]
 Senior
Senior High
High School
School

Health
Optimizing
Physical
Education 3
1st Semester - Module 2

DANCE

This instructional material 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
depeddivofcdo@[Link]

We value your feedback and recommendations.

Department of Education ● Republic of the Philippines

 Table of Contents

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

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

What I Know........................................................................................................................................iii

Lesson 5 :
Personal Safety with Dance ........................................................................................ 1
What’s New ............................................................................................................... 1
What Is It .................................................................................................................... 4
What’s More .............................................................................................................. 5
What Can I Do.......................................................................................................... 6
What I Have Learned ............................................................................................ 7
What I Can Do.......................................................................................................... 8

Summary
Assessment: (Post-Test)……………………………………………………………… 9
Key to Answers ................................................................................................................................ 11
References ........................................................................................................................................ 12
What This Module is About
These days, people love to watch other people dance. Competitive dance
shows like So You Think You Can Dance, and Dancing with the Stars are dominating
the world of reality television. What you may not realize, however, is that if you get off
the couch and dance yourself, it is a great way to keep your body and mind healthy.
Studies show that dancing can help you lose weight, stay flexible, reduce stress, make
friends, and more.
Being Senior High School students, you are expected to be conversant, not just
in terms of literatures, but technical related skill such as dancing.
to be able to fully comprehend to what extent knowledge may be applied and
dispersed.
But first, we need to take a close look how dance can stimulate physical and
emotional, there are also cognitive and social elements to it.

Look at the picture below

Photo Credit: [Link]

The picture above speaks about the power of dancing in any stage of living. It gives
energy and happiness. (Retrieved from [Link]
a-hit-with-seniorsseptember 22, 2015)

To come up with a healthy living, Dancing can be used as recreational activity.

Hence, it also has deterrents. There are various outlets that we can use fitness in
safest and relishing way.
 In this module, you are expected to use variety of dances to achieve the
following learning competencies:

 Engages in moderate to vigorous physical fitness activities (MVPAs) for at least

60 minutes most days of the week in a variety of settings in and out of school
(PEH12FH-Ia-t-8)
 Analyzes physiological indicators such as heart rate, rate of perceived exertion
and pacing associated with MVPAs to monitor and/or adjust participation or
effort
(PEH12FH-Ik-t-9)
 Observe Personal Safety Protocol to avoid dehydration, overexertion &
hyperthermia during MVPAS participation.
(PE12FH-Ik-t-10
 Demonstrates proper etiquette and safety in the use of facilities and equipment

(PEH12FH-Ia-t-12)
How to Learn from this Module
To achieve the objectives cited above, you are to do the following:
• Take your time reading the lessons carefully.
• Follow the directions and/or instructions in the activities and exercises
diligently.
• Answer all the given tests and exercises.
Icons of this Module
This part contains learning objectives
What I Need to that
are set for you to learn as you go along
Know the
module.

What I know This is an assessment as to your level of

knowledge to the subject matter at hand,
meant specifically to gauge prior related
knowledge
This part connects previous lesson with
What’s In that
of the current one.

An introduction of the new lesson

What’s New through
various activities, before it will be
presented
to you

These are discussions of the activities as

What is It a
way to deepen your discovery and
under-
standing of the concept.

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

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

What I Have Activities designed to process what you

Learned have learned from the lesson

These are tasks that are designed to

What I can do show-
case your skills and knowledge gained,
and
applied into real-life concerns and
situations.

II
Pre-Test
Multiple Choice. Select the letter of the best answer from among the given choices.

________1. What is the largest component of the human body?

A. skin B. carbon
C. water D. calcium

________2. A condition whose symptoms may include heavy sweeting, rapid pulse
and heat cramps.
A. body overheating B. hypothermia
C. osteoarthritis D. fatigue

________3 It occurs when your blood pressure drops and blood flow to the brain is
temporarily reduced.
A. hyperthermia B. fatigue
C. heat syncope D. body overheating

________4. A heat- related condition characterized by an abnormally high body

temperature.
A. heat stroke B. overexertion
C. hypothermia D. hyperthermia
________5. This occurs when people push themselves too hard during physical
activities like dancing.
A. heat stroke B. overexertion
C. hypothermia D. hyperthermia

________6. An illness that can be caused by exposure to extreme heat.

A. heat stroke B. fatigue
C. heat stress D. hypothermia

________7. A medical emergency that occurs when your body loses heat faster than
it can produce heat, causing a dangerously low body temperature.
A. heat stroke B. fatigue
C. heat stress D. hypothermia

________8. A term used to describe an overall feeling of tiredness or lack of energy

A. heat stroke B. fatigue
C. heat stress D. hypothermia
________9. It tends to occur in people who have a diminished ability to regulate body
temperature, such as older people, very young children or people with
chronic illnesses.
A. Non-exertional heat stroke B. Exertional heat
C. heat stress D. hypothermia
________10. occurs when someone is vigorously active in a hot environment, such
as playing sports on a hot summer day or participating in military training
activities.
A. Non-exertional heat stroke B. Exertional heat
C. heat stress D. hypothermia

________11. When dehydration occurs, the blood becomes:

A. thicker B. colder
C. thinner D. none of the above

________12. During early stages of hypothermia, heart rate will _________.

A. increase B. stay the same
C. decrease D. stop

________13. Exertional heat stroke may be caused by which of the following?

a. Confinement in a hot care
b. Exposure to high temperatures and humidity
c. Strenuous physical exercise
d. Being kept in a conservatory in the summer

________14. Which of the following clinical signs is not associated with heatstroke?
a. Disseminated intravascular coagulopathy
b. Hypothermia
c. Tachycardia
d. Collapse

________15. What part of the exercise workout can also reduce the strain on the
heart imposed by rapidly engaging in heavy exercise, and may reduce
the risk of muscle and tendon injuries?
a. cool-down
b. warm - up
c. strength activities
d. aerobic activity
 Lesson Personal Safety with Dance
5

“Most dancers or performers just run out of the theatre after their performance
is over. They remove their makeup, take off their costumes and off they go. It’s so
important to take 5 or 10 minutes after a show to stretch before going home and, if
they can’t, then once they get home.”

What to stretch

Though dancing is a full-body workout, some muscles are used more than others and
therefore, need more attention after.

Stretching your feet and legs seems like a no-brainer, but there are other muscles at
work that are not as obvious.

Your hip flexors, for example, allow you to lift your knees and bend your waist.

They also play a key role in keeping your hips and lower back strong, flexible, and
aligned. Your quadriceps move your knees and help rotate your hips.

They are involved and engaged in almost all leg movements.

The piriformis muscle is located behind your gluteus maximus and assists with rotating
your hips and turning out your feet.

Stretch these often-neglected parts of your body to dance better, stay injury-free and
hydrated.

How to stretch?
Hip Flexor/Quad

Kneel in a deep lunge with your back leg on the floor.

Flatten your back until you feel the stretch in the front of your hip.
Make sure you tuck your pelvis in to ensure your back is flat;
sinking into your back too much is too much extension. Hold for
20 to 30 seconds and repeat on the opposite side.
1
Calves/Heels/Feet

Stand with your right foot behind you and left foot in front. Keep
your heels on the floor and your feet parallel. Bend your front leg
while keeping your back leg straight.

Put both hands on a wall and lean forward, keeping your arms
straight, until you feel the stretch in your calf. Hold for 30
seconds and repeat on the opposite side.

Piriformis

Stand holding onto a chair with your right hand and grasping
your left foot with your left hand.

Maintain a flat back and pull your heel toward your butt, keeping
your knee close to your opposite leg.

Make sure you tuck your pelvis and be careful not to hike your
hip up. Hold for 30 seconds and repeat on the opposite side.

Standing Calf Stretch

Lay on your back with your knees bent and place your right
ankle on the opposite knee.

Grasp your unelevated thigh behind the knee and pull gently
toward your chest until you feel the stretch in your butt.

Hold without bouncing for 30 seconds and repeat on the

opposite side.

2
 Stretching keeps the muscles flexible, strong, and healthy, and we need
that flexibility to maintain a range of motion in the joints. Without it, the
muscles shorten and become tight. Then, when you call on the muscles
for activity, they are weak and unable to extend all the way.

Activity 1: Different Kinds of Dance Exercise

Table 1. List of dance Exercise

Dance Exercise What to Stretch

1. Aerobic

2.

First and foremost, dance fitness

stands out from technical or
traditional dance in that technique
and intricate choreography are not
the focus.
3
 As you may have written from the list above, most Fitness exercises were
created for cardio-vascular [Link] comprises the heart and blood vessels and
carries nutrients and oxygen to the tissues of the body and removes carbon dioxide
and other wastes. While cardio - vascular is operating not in a normal effort the body
needs water. So, what is the purpose of water to your body anyway?

Water is an inorganic, transparent, tasteless, odorless, and nearly colorless

chemical substance

Your body uses water in all its cells, organs, and tissues to help regulate its
temperature and maintain other bodily functions. Because your body loses water
through breathing, sweating, and digestion, it is important to rehydrate by drinking
fluids and eating foods that contain water.
([Link]

If fluid is not replaced, the dancer will become dehydrated. Muscle cramps,
electrolyte deficits and muscle fatigue may be associated with dehydration and heat
cramps.

It occurs when you use or lose more fluid than you take in, and your body does
not have enough water and other fluids to carry out its normal functions.
Water makes up approximately 60% of body weight and is the largest component of
the human body. The muscles we work so hard to develop as dancers (skeletal
muscles) are about 73% water, your blood is about 93% water and even bones and
teeth contain some water.

It is important for dancers to know that being properly hydrated helps keep the
body from overheating. Helping the body promote heat loss when dancing full out will
improve athletic performance and aid in recovery.
This is especially important for dancers wearing hot costumes and performing under
stage lights. Sweat losses during performance can be significantly more than during
rehearsal of the same piece. Therefore, drinking regularly (even small, regular sips) is
an important habit during a show.

4
 It occurs when people push themselves too hard during physical activities like
Dancing causes injury when a person works beyond his or her physical capacity and
tolerances of his or her body’s soft tissues. Factors related to overexertion are age,
physical condition, body flexibility, obesity, strength, and tolerance.

Overexertion injuries are generally of two types:

Sprains - stretching or tearing of ligaments
Strains - stretching or tearing tendons or muscles

refers to a group of heat-related conditions characterized by an abnormally high

body temperature in other words, the opposite of hypothermia. The condition occurs
when the body's heat-regulation system becomes overwhelmed by outside factors,
causing a person's internal temperature to rise.

Hypothermia is a medical emergency that occurs when your body loses heat
faster than it can produce heat, causing a dangerously low body temperature. Normal
body temperature is around 98.6 F (37 C). Hypothermia (hi-poe-THUR-me-uh) occurs
as your body temperature falls below 95 F (35 C).

To give you more of this concept, you may answer the activity below.

Table 2: Signs of dehydration

Activity 2 identify Signs of dehydration
Signs of Dehydration
Dehydration happens when your body [Link]
2.
does not have as much water as it needs.
3.
Without enough, your body can't function 4.
properly. You can have mild, moderate, 5.
6.
or severe dehydration depending on how
7.
much fluid is missing from your body. 8.
List down some signs of dehydration. 9.
10.
5
Activity 3 My Own Fitness Routine
Stay Fit at Home, being at home for a long period of time can be good or bad for your
#FitnessGoals. As you may have written from the list above on Fitness exercises. make
a list on how you do your fitness routine at home. Make sure that the program
you will make is safe and for everybody.

Table 3. MY 1 HOUR STEP BY STEP FITNESS ROUTINE

TIME Procedure Remarks

if you do not have the
equipment that you’d
normally use at the
----------------- Select clothes fit for your fitness routine gym, you can always
and consider selecting comfortable clothes. replace your regular
exercises with home
workouts using these
household items.

6
Activity 4. Synthesizing Your Learning

Answer the following questions based on your learning. Be brief and concise.

1. From your own point of view, make a list that describes a person who is
experiencing Dehydration. Write down at least five (5) symptoms.
a.

b.

c.

d.

e.

2. Of the list that you have enumerated in your FITNESS ROUTINE, which routine
should always be remember when conducting any Physical Activity? Why?

______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________

3. How will you prevent hyperthermia?

______________________________________________________________
______________________________________________________________
______________________________________________________________

7
 “FITNESS VLOG CHALLENGE”
#HealthyAtHome
[Link]

The COVID-19 pandemic means that many of us are staying at home and doing less
in terms of social interactions and exercise. This can have a negative effect on your
physical and mental health.
Remember - Just taking a short break from sitting, by doing 3-4 minutes of light
intensity physical movement, such as walking or stretching, will help ease your
muscles and improve blood circulation and muscle activity.
[Link]/news-room/campaigns/connecting-the-world-to-combat coronavirus/healthyathome/healthyathome

Search some fitness challenge in the internet that you are interested in accepting the
challenge. Your task is to make a fitness vlog for 7 days, relating to the challenge and
gather a short vlog. For compilation.

Min. of 7 mins Vlog compilation for 7 days’

Submission of Output, through google classroom

8
Multiple Choice. Select the letter of the best answer from among the given choices.
________1. An illness that can be caused by exposure to extreme heat.
A. heat stroke B. fatigue
C. heat stress D. hypothermia
________2. Exertional heat stroke may be caused by which of the following?
a. Confinement in a hot care
b. Exposure to high temperatures and humidity
c. Strenuous physical exercise
d. Being kept in a conservatory in the summer
________3. It occurs when your blood pressure drops and blood flow to the brain is
temporarily reduced.
A. hyperthermia B. fatigue
C. heat syncope D. body overheating
________4. It tends to occur in people who have a diminished ability to regulate body
temperature, such as older people, very young children or people with
chronic illnesses.
A. Nonexertional heat stroke B. Exertional heat
C. heat stress D. hypothermia
________ 5. What part of the exercise workout can also reduce the strain on the heart
imposed by rapidly engaging in heavy exercise, and may reduce the risk
of muscle and tendon injuries?
a. cool-down
b. warm - up
c. strength activities
d. aerobic activity
________6. A medical emergency that occurs when your body loses heat faster than
it can produce heat, causing a dangerously low body temperature.
A. heat stroke B. fatigue
C. heat stress D. hypothermia
________7. What is the largest component of the human body?
A. skin B. carbon
C. water D. calcium
________8. When dehydration occurs, the blood becomes:
A. thicker B. colder
C. thinner D. none of the above
________9. A heat- related condition characterized by an abnormally high body
temperature.
A. heat stroke B. overexertion
C. hypothermia D. hyperthermia
________10. During early stages of hypothermia, heart rate will _________.
A. increase B. stay the same
C. decrease D. stop

9
________11. A condition whose symptoms may include heavy sweeting, rapid pulse
and heat cramps.
 A. body overheating B. hypothermia
C. osteoarthritis D. fatigue
________12. Which of the following clinical signs is not associated with heatstroke?
a. Disseminated intravascular coagulopathy
b. Hypothermia
c. Tachycardia
d. Collapse
________13. A term used to describe an overall feeling of tiredness or lack of energy
A. heat stroke B. fatigue
C. heat stress D. hypothermia
________14. This occurs when people push themselves too hard during physical
activities like dancing.
A. heat stroke B. overexertion
C. hypothermia D. hyperthermia
________15. occurs when someone is vigorously active in a hot environment, such
as playing sports on a hot summer day or participating in military training
activities.
A. Nonexertional heat stroke B. Exertional heat
C. heat stress D. hypothermia

10
 11
Answer Key: Post - test
1. C
2. C
3. C
4. A
Answer Key: ACTIVITY 2 5. A
1. Headache 6. D
2. Thirst 7. C
3. Dry Mouth 8. A
4. Dry Skin 9. D
5. Muscle Crumps 10. C
6. Rapid Breathing 11. A
7. Sunken Eyes 12. B
8. Fainting 13. B
9. Rapid Heartbeat 14. B
10. Dizziness 15. B
Answer Key: ACTIVITY 4 Answer Key: ACTIVITY 3
1. A. Headache 1. Selection of Comfortable Clothes
B. Dizziness 2. Hydrate
C. Muscle Crumps 3. Identify a safe place for
D. Thirst demonstrating PA
E. Rapid Breathing 4. WARM-UP/Target PA
2. ALWAYS HYDRATE! 5. Cool Down
3. Stay well Hydrated drink water or drinks
containing electrolytes
Answer Key: Pre – Test
1. C
2. A
3. C
4. D
5. B
6. C
Answer Key: ACTIVITY 1
7. D
1. AEROBICS
8. B
2. ZUMBA
9. A
3. DANCE SPORTS -BALLROOM
10. B
4. HIPHOP
11. A
5. BELLY DANCING
12. C
6. JAZZERCISE
13. C
14. B
15. A
References:

 Nutrition For Sport, Exercise, And Health By Marie Spano,Laura Kruskall & D.
Travis Thomas Publishers. 2017

 Ultimate Fitness: The Quest for Truth about Health and Exercise, Abridged,
May 1, 2003
 Applied Anatomy of Aerial Arts: An Illustrated Guide to Strength, Flexibility,
Training, and Injury Prevention, 2018 -Emily Scherb
 Full Life Fitness: A Complete Exercise Program for Mature Adults Paperback –
August 23, 20013 VL 7
 The Fit and Healthy Dancer
 Energizing Workout
 Book by Caron Bosler, Efua Baker, and Suzanne Martin, 2012
 Book by Colin Boreham, N. C. Craig Sharp, and Yiannis Koutedakis February
2013
 [Link]/creative-movement-exercise-a-hit-with-seniorsseptember 22,
2015)

 ([Link]
 [Link]

 [Link]
[Link]
 [Link]
 [Link]

For inquiries and feedback, please write or call:

Department of Education – Bureau of Learning Resources (DepEd-BLR)

DepEd Division of Cagayan de Oro City

Fr. William F. Masterson Ave Upper Balulang Cagayan de Oro
Telefax: ((08822)855-0048
E-mail Address: [Link]@[Link]