Health Optimizing

Physical Education
H.O.P.E 3
Quarter 1 – Module 2:
DANCING RELIEVES STRESS
 What I Need to Know

This module was designed and written to help you understand Health Optimizing Physical Education 3
specifically about how Dancing relieves stress. The scope of this module permits it to be utilized in many various
learning situations. The given activities in this module can be done individually or with the help of a family
members. This module focuses in sets Frequency Intensity Time Type (FITT) goals based on training principles
to achieve and/or maintain health related fitness (HRF).

Most Essential Learning Competencies:

1. Explains how to optimize the energy systems for safe and improved performance
2. Explains the role of physical activity in managing one’s stress
3. Sets FITT goals based on training principles to achieve and/or maintain HRF.
4. Self-Assesses Health-Related Fitness (HRF) status, barriers to physical activity assessment
participation and one’s diet.

After browsing this module, you're expected to:

 Know how dancing can relieve stress

 Identify the different ways of relieving stress through dancing
 Discuss the importance of dancing in relieving stress
 Perform a dance to relieve stress

What I Know

Choose the letter of the best answer. Write the chosen letter on a separate sheet of paper.
1. It plays a vital role for self-expression and has been part of rituals and religious gatherings.
A. Aerobic activity C. Fitness
B. Dance D. Zumba
2. The following statements defines dancing as stress management except one:
A. Dance can be used in many ways and one function is to relieve stress.
B. Through dancing, we lead to an unhealthy lifestyle.
C. To avoid chronic illness or disease, we opted to seek activities to have a healthy living.
D. In dancing, it avoids stress and can make our life easy and much more fun.
3. The following are the causes and effects of stress except one.
A. Anxiety C. Joy
B. Panic D. Misery
4. Dancing is enjoyable because___________?
A. It has physical and mental benefits.
B. Helps you connect to who you really are.
C. It plays a vital role for self-expression.
D. All of the above
5. ______________ are chemicals within the brain that helps communicate messages throughout the body.
A. Endorphin C. Norepinephrine
B. Dopamine D. Neurotransmitters
6. ______________ are the body’s natural pain killers to reduce stress and improve the mind’s perception of
the world.
A. Endorphin C. Norepinephrine
B. Dopamine D. Neurotransmitters
7. The following are the physical benefits of dancing except one:

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 A. Improved condition of heart and lungs.
B. Increased muscular strength and endurance.
C. Improved physical confidence.
D. Improved general and psychological well-being.
8. Which of the following are the mental benefits of dancing? A. Improved muscle tone and strength.
B. Greater self-confidence, and self-esteem.
C. Improved condition of your heart and lungs.
D. Stronger bones.
9. How dancing can improve your life and health?
A. Dancing will decrease your chances of developing heart disease.
B. Dancing improves positive feelings, behavior and communication.
C. Keeping you physically strong, isn’t the only benefit dancing provides, but it can also provide social
and emotional health. D. All of the above.
10. Why is dancing good for the brain?
A. Dancing increases depression symptoms
B. Dancing supports motor emotional and intellectual brain functions.
C. Dancing never stimulates nerve growth factor.
D. Dancing declines memory.

Lesson 1 Health Optimizing Physical Education 3: DANCING

RELIEVES STRESS

What’s In

LOOKING BACK TO YOUR LESSON

The energy system of our body works in different ways in which it generates fuel and uses it as an
energy to perform a certain task. We all know that in able for our body to work, all we must do is to eat. The
food that we eat gives as the energy to do work and to accomplish something. These food serves as the fuel of
our body. A certain energy system of our body becomes predominant depending on the intensity, duration, and
type of exercises we perform.

Energy systems in our body includes the ATP-CP System, Glycolysis, and Oxidative. In the previous
grade level, these energy systems were discussed.

What’s New

Activity 1

From the given pictures above, list down 5 examples of benefits of dancing.
1.
2.
3.
4.
5.

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Let’s Start!!!

BRIEF INTRODUCTION

Stress is sometimes or most of the time is inevitable. We tend to ignore the stress that we feel but it
went to cause much more stress. We live in a world with a busy life. That’s why we encounter so much of stress
in a day to day of living. It is important to know on how to cope up with this stress in a most managing way.
We can do a lot of things to relieve stress, and one of which is through dance. Dance can be a form of stress
management.

We have different ways on how to relieve stress. Activities in relieving one’s stress may vary on how we
look at stress. Managing one’s stress can be done through dancing. Dancing is a great way of releasing our
tensions in our body that leads also in relieving stress.

Improving fitness is a crucial goal for achieving optimum health. If carefully planned, performed,
monitored, and evaluated, positive health-related outcomes will be achieved which reduces risks of acquiring
health problems.

What is It

Dancing as Stress Management

Dance can be used in so many ways. One of the functions of a dance is to relieve stress. In able for us
to avoid chronic illness or diseases, we opted to seek activities that may help us to have a healthy living.
Avoiding stress can make our life easy and much more fun. Through dancing we lead to a healthy lifestyle.

Dance is purposeful. It plays a vital role for self-expression and has been part of rituals and religious gatherings.
It is also part of our culture and traditions throughout the years. It was passed in to one generation into another
generation. Its functions become so wide that it can even help in our daily life.

How far can dance go in terms of relieving stress? Dance is a form of exercise. It provides proper body
coordination, mobility and reduces tension in the body. It calms our mind and releases toxins in our body.

3 Ways Dancing Relieves Stress

1. WHEN THE BODY FEELS GOOD, THE MIND DOES, TOO!

• The scientific reason for why dance has the ability to act as 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.
Neurotransmitters are chemicals within the brain that help communicate messages throughout the body.
• Endorphins are the body’s natural painkiller to reduce stress and improve the mind’s perception of the
world.
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, movement or even
costumes!
• Dancing helps you connect to who you really are. Leave that suit or pencil skirt at the office and trade
it in for sparkles and spandex!
3. DANCING IMPROVES YOUR PHYSICAL HEALTH
• From weight loss, to increased flexibility, stronger bones and building muscle tone, dancing is a total
body workout.
• Dancing 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:

1. Improved condition of your heart and lungs

2. Increased muscular strength, endurance and motor fitness
3. Increased aerobic fitness
4. Improved muscle tone and strength
5. Weight management
6. Stronger bones and reduced risk of osteoporosis
7. Better coordination, agility and flexibility
8. Improved balance and spatial awareness
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 9. Increased physical confidence
10. Improved mental functioning
11. Improved general and psychological well being
12. Greater self-confidence and self-esteem
13. Better social skills.

And nothing makes you feel less stressed than when you know you’re doing great things for your
physical and mental health.

It’s well know today that stress is a silent killer and causes things from inflammation in the
heart to psychological distress. But you can avoid these terrible effects by taking simple measures like,
well, dancing! So, take a lesson from the Footloose gang and when in doubt, dance it out!

What’s More

Activity 1.

1. Watch a video and follow steps of one simple trending dance routine (online or in any available media).

2. Answer the following:

a. How do you feel after dancing for 3-5 minutes?
b. Did the dance routine you have followed made you feel better? Why or Why not?

Activity 2.

1. What is the importance of dancing when it comes to relieving stress?

2. Is it really possible to incorporate any kind of dance into exercise dance?

What I Have Learned

CHECKING YOUR UNDERSTANDING

1. Do you like dancing?

2. Is dancing enjoyable?
3. Do you find dancing tiring?
4. Does dancing help you feel good?
5. Are you into Dance Craze?

What I Can Do

Reflection

1. In your own words based on your understanding on the lesson. Can you encourage other people especially
your own family to dance as a means of relieving their stress? How? Why?

Assessment

Choose the letter of the best answer. Write the chosen letter on a separate sheet of paper.
1. It plays a vital role for self-expression and has been part of rituals and religious gatherings.
A. Aerobic activity C. Fitness
B. Dance D. Zumba
2. The following statements defines dancing as stress management except one:
A. Dance can be used in many ways and one function is to relieve stress.

4
 B. Through dancing, we lead to an unhealthy lifestyle.
C. To avoid chronic illness or disease, we opted to seek activities to have a healthy living.
D. In dancing, it avoids stress and can make our life easy and much more fun.
3. The following are the causes and effects of stress except one.
A. Anxiety C. Joy
B. Panic D. Misery
4. Dancing is enjoyable because___________?
A. It has physical and mental benefits.
B. Helps you connect to who you really are.
C. It plays a vital role for self-expression.
D. All of the above
5. ______________ are chemicals within the brain that helps communicate messages throughout the body.
A. Endorphin C. Norepinephrine
B. Dopamine D. Neurotransmitters
6. ______________ are the body’s natural pain killers to reduce stress and improve the mind’s perception of
the world.
A. Endorphin C. Norepinephrine
B. Dopamine D. Neurotransmitters
7. The following are the physical benefits of dancing except one:
A. Improved condition of heart and lungs.
B. Increased muscular strength and endurance.
C. Improved physical confidence.
D. Improved general and psychological well-being.
8. Which of the following are the mental benefits of dancing?
A. Improved muscle tone and strength.
B. Greater self-confidence, and self-esteem.
C. Improved condition of your heart and lungs.
D. Stronger bones.

9. How dancing can improve your life and health?

A. Dancing will decrease your chances of developing heart disease.
B. Dancing improves positive feelings, behavior and communication.
C. Keeping you physically strong, isn’t the only benefit dancing provides, but it can also provide
social and emotional health.
D. All of the above.
10. Why is dancing good for the brain?
A. Dancing increases depression symptoms
B. Dancing supports motor emotional and intellectual brain functions.
C. Dancing never stimulates nerve growth factor.
D. Dancing declines memory.

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Answer Key

What I Know What’s New What’s More What I Can

Assessment Answers may Answers may Do
1. B vary vary Answers may
2. B vary
3. C
4. D
5. D
6. A
7. D
8. B
9. D
10. B

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References

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