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Physical Education

Learner’s Material

Department of Education Republic of the Philippines

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 [email protected].

We value your feedback and recommendations.

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.

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Unit 3

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Physical Education and Health – Grade 10 Learner’s Material First Edition 2015 ISBN:

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, trademarks, etc.) included in this book are owned by their respective copyright holders. 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 been exhausted in seeking permission to use these materials. The publisher and authors do not represent nor claim ownership over them.

Only institutions and companies which have entered an agreement with FILCOLS and only within the agreed framework may copy from this Learner’s Material. Those who have not entered in an agreement with FILCOLS must, if they wish to copy, contact the publishers and authors directly.

Authors and publishers may contact FILCOLS at [email protected] or (02) 439-2204. Published by the Department of Education Secretary: Br. Armin A. Luistro FSC Undersecretary: Dina S. Ocampo, PhD

Printed in the Philippines by ____________ Department of Education-Instructional Materials Council Secretariat (DepEd-IMCS) Office Address: 5th Floor Mabini Building, DepEd Complex

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Telefax: (02) 634-1054, 634-1072 E-mail Address: [email protected]

Development Team of the Learner’s Material

Consultant: Grace Reyes-Sumayo and Hercules Callanta 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,

Grace Duka-Pante, Salve Favila, Lordinio Vergara Layout Artist: Aileen N. Ilagan, Donna G. Romero Illustrators: Noel E. Sagayap, Jose Leo Vic O. Albaño, Jason O. Villena,

Fermin Fabella, Hadji S. Mendoza Management Team: Jocelyn DR. Andaya, Elizabeth G. Catao,

Jose D. Tuguinayo Jr., Marivic B.Tolitol, Jerry F. Crausus


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INTRODUCTION 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.

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.

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. Let’s get started!


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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

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

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

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


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Unit 3: Active Recreation

(Street and Hip-Hop Dances)


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Module No. : 3 Number of Sessions: 8

CONTENT STANDARD PERFORMANCE STANDARDThe learner . . .

• demonstrates understanding of lifestyle and weight management to promote societal fitness.

The learner . . . • maintains an active lifestyle to

influence the community and society to participate in physical activities.

• practices healthy eating habits that support an active lifestyle.

I. Introduction Recreation is a therapeutic refreshment or relaxation of one’s 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 today’s 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.

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-AssessmentCopy and answer in your quiz notebook.A. Write AGREE, if you think the statement is correct and DISAGREE if otherwise.

1. An RPE of 10 means that the activity is very light.2. Swimming and playing basketball are vigorous activities.3. Street and hip-hip dances are active recreational activities.4. Proper execution of dance steps increases the risk of injuries.5. A normal nutritional status means that weight is proportional to the height.6. Physical inactivity and an unhealthy diet are risk factors for heart disease.7. Risk walking and dancing are activities which are of moderate intensity.8. 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 one’s

fitness.10. A physically active person engages in 5-10 minutes of moderately vigorous

physical activity three or more times a week.

B. Draw if you think you can confidently do the task and if you cannot.

_____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 You possess all the skills expected of you in this module and will have little difficulty in accomplishing the tasks.

One or more 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 ACTIVITIESPart I: WHAT TO KNOW

Welcome to the first part of your lesson in Street and Hip-Hop 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!!!

Activity 1: BE OR BE

I. Objectives:

To determine what physical activities can sustain fitness or notTo share thoughts on how media and technology affect the physical activity and fitness of a person

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 teacher’s 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

activity sustain fitness?

What are your feelings when

you do activity?Action

yes happy jump 5 times and show a happy faceyes sad jump 5 times and show a sad faceno happy sit and show a happy faceno sad sit and show a sad face

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?

Processing Questions:


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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 diseasesTo suggest ways on how to improve one’s physical activity and fitness

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

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.

• 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?

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.


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Activity 3: 4 PICS, 1 WORDI. Objectives:

To describe street dance and hip-hop dance, To identify the dance style of street dance and hip-hop danceTo trace the origin of street and hip-hop dances

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, and popping movements• pictures of dancers dancing in streets, dance parties, block parties, parks,

school yards, raves, and nightclubs

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.

Level 1

RETEST ANDCE

dancing in the yard

dancing at the park dancing at the Rave

dancing on the street


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Level 2

Shuffling Popping LockingB-boying

ERSETT DENAC SELYTS

Level 3

Rave Dance Punk Dance Hip-Hop DanceHouse Dance

LESMAXPE OF TEREST DENCAS


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Level 4

Rapping Breakdance Graffiti ArtDJ

PIH-POH LUCTURE

Level 5

Hip-hop culture dance styles dance stylesHip-hop music

POH-IHP DANCE


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Level 6

New York African-American Latin-American1970

RIGINO FO POH-PIH

Level 7

Tutting Locking B-boyingKrumping

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 stylesTo 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

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?

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.

Think of this...• What recreational activity did you discover at this stage? Can

you make it as your lifetime hobby?


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STREET AND HIP-HOP DANCE STYLESB-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:

Toprock footwork-oriented steps performed while standing upDownrock footwork performed with both hands and feet on the floorFreezes stylish poses done on your hands

Power moves comprise full-body spins and rotations that give the illusion of defying gravity

Popping

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 dancer’s 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 by Don Campbellock Campbell in 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. The lock is the primary move used in locking. It is similar to a freeze or a sudden pause. A locker’s dancing is characterized by frequently locking in 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.


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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

The Melbourne Shuffle (also known as Rocking or simply The Shuffle) is a rave and club dance that originated in the late 1980s in the underground rave music scene in Melbourne, Australia. The basic movements of the dance are a fast heel-and-toe action with a style suitable for various types of electronic 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.

Waacking

Waacking” is an African American form of street dance originating from the 1970’s 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 as vernacular dances, refer to dances

that evolved outside of dance studios? 2. What form of street dance is performed impromptu in large crowds?3. What culture is created by DJ-ing, rapping, breakdancing, and graffiti art?4. What dance style is primarily performed to hip-hop music and have evolved

as part of hip-hop culture? 5. What hiphop style is based on the technique of quickly contracting and

relaxing muscles to cause a jerk in a dancer’s 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!

Activity 5a: LET’S 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.

Physical Activity Assessment

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

Activities

Minimal(A few times

a month)

Often(2-3 times a

week at least 30-45 minutes

or longer)

Regular(3-5 times a


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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Activities

Minimal(A few times

a month)

Often(2-3 times a


or longer)

Regular(3-5 times a


or longer)

Habitual(Daily for at least 30-45 minutes or

longer)

Never

Go mall-strolling

Play golf

Go bowling

Active Recreational Activities

Ballroom dancing

Badminton, basketball, softball

Skating, Roller blading

Tennis

Brisk walking

Running/jogging

Bicycling

Aerobic dancing

Swimming

Aero-Kick Boxing

Parking your car farther away from entrance of a mallAdding extra steps to your daily routes

Doing household chores

Running errands

Grocery shopping

Taking the stairs instead of the elevatorTaking longer routes when walking back homeWalking to the store, church or banks


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Compare your answers with the Filipino Pyramid Activity Guide.


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 GUIDEROSA ALLYN G. SY. MD. FPCP

CARDINAL SANTOS MEDICAL CENTER

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

•Sitorlie•around•Beacouch•potato•Playcards/•WatchTV•Playcards/mahjong•Sitanddoneedlework• Indulgeincomputergamesandsurfing

(0.3Kcal/min/KGBW)

•GoMall-Strolling•PlayGolf•GoBowling

(0.4-0.09Kcal/min/KGBW)

•Stretching•Yoga•TaiChi•Resistancetraining

•Briskwalking•Running/Jogging•Bicycling•AerobicDancing•Swimming•AeroandKickBoxing(0.08-0.23Kcal/min/KGBW)

(0.03-0.12Kcal/min/KGBW)

•BallroomDancing•Badminton,Basketball•Softball•Skatng/RollerBlading•Tennis•Pko,Sipa,Patintero(0.05-0.14Kcal/min/KGBW)

0.04 - 0.10 Kcal/min/Kg BW)

•Takingthestairsinsteadoftheelevator•Takinglongerroutes•Walkingtothestore,church,banks,ormailbox

•Parkingyourcarfartheraway

•Addingextrastepstoyourdailyroutine•Takingstretchbreaksathomeorwork•Doinghouseholdchores•Runningerrands•Groceryshopping


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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.

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.

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.

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!


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• 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?

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 RepetitionClose and

Openright and left arms in second position (ct 1), right and left arms in first position (ct 2)

32 measures

Arm Raise Raise both arms high (cts 1,2) 32 measuresPunch Punch right (cts 1,2)

Punch left (cts 1,2)32 measures

Arm Sway Sway both arms high to the right (cts 1,2)Sway both arms high to the left (cts 1,2)

32 measures

RPE CHARTRate of Perceived Exertion

10 Max Effort ActivityFeels almost impossible to keep goingCompletely out of breath, unable to talk

9 Very Hard ActivityVery difficult to maintain exercise intensityCan barely breathe and speak a single word

7-8 Vigorous ActivityOn the verge of becoming uncomfortableShort of breathe, can speak a sentence

4-6 Moderate ActivityFeels like you can exercise for hoursBreathing heavily, can hold a short conversation

2-3 Light ActivityFeels like you can maintain for hoursEasy to breathe and carry on a conversation

1 Very Light ActivityAnything other than sleeping, watching TV, riding a car, etc.

GPP Synerfitness @ rewindiet.com


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• 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?

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


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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: IT’S STREET DANCE TIME!

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

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

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

Record of Heart Rate

Activity Heart Rate (before)

Heart Rate (after) RPE

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.


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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.

9. Your performance will be rated according to the following criteria: attitude, respect, initiative and participation, dependability, execution, and observance of safety.

Criteria Advanced(4)

Proficient (3)

Approaching Proficiency

(2)Developing

(1)Attitude Positive

attitude; Always willing to try

Positive attitude; most often willing to try

Inconsistent attitude; 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

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.


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1. Did your heart rate increase after your practice and performce?2. What does it tell you?3. What fitness components are being improved when you dance?4. Did you have fun while doing the activity?5. Why it is important to observe safety measures when dancing?

Activity 7: IT’S HIP-HOP TIME!

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

II. Materials/Equipment:• hip-hop dance music• audio set

III. Procedure:1. Form a group of 6-8 members.

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.


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Proficient (3)


(2)Developing

(1)Attitude Positive

attitude; Always willing to try

Positive attitude; most often willing to try

Inconsistent attitude; 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

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.

1. Did your heart rate increase after your practice and dance performance?2. What does it tell you?3. What fitness components are being improved when you dance?4. Did you have fun while doing the activity?5. Why is it important to observe safety measure when dancing?



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Activity 8: PHILIPPINE PRIDE!

I. Objectives:To develop a sense of pride in being FilipinoTo 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

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


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?

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?


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A

B

C

D


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Points to remember…

Think of this…

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

Health Benefits of Dancing 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:

9improved condition of your heart and lungs9increased muscular strength, endurance, and motor fitness9increased aerobic fitness9improved muscle tone and strength9weight management9stronger bones and reduced risk of osteoporosis9better coordination, agility, and flexibility9improved balance and spatial awareness9increased physical confidence9improved mental functions9improved general and psychological well-being9greater self-confidence and self-esteem9better social skills.

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


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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

SpeedBalanceAgilityCoordinationPowerReaction TimeMuscular StrengthMuscular EnduranceCardiovascular EnduranceFlexibilityBody Composition

B. Individually copy the table and rate yourself according to how good you are in

executing the dance styles. Choose from the rating:

Excellent - can execute the style without any difficulty Very Good - can execute the style with few difficulties Good - can execute the style with many difficulties Needs Improvement - cannot execute the style at all

Dance Styles RatingB-boying

Locking

Popping

Tutting

Krumping

Waacking

Shuffling


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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.

Activity 10: FORMULATE!

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

II. Materials/Equipment:• pen and paper

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

sports balanced diet media and technology weight managementhealthy lifestyle recreational activities physical activities lifelong fitness and wellnesssafety household chores proper nutrition dancing

2. Justify your answer by giving a brief explanation.

Activity 11: LIFESTYLE DISEASES…NO! NO! NO!

I. Objectives:To give a perspective on the causes of death among FilipinosTo persuade others on the importance of practicing a healthy lifestyle

II. Materials/Equipment:• pen and paper• handout


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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:


Proficient (3)


(2)Developing

(1)Position Statement

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, real-life experiences) that support the position statement.

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

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

No evidence (facts, statistics, examples, real-life 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 well-constructed 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 well-constructed or varied.


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Activity 12: WHAT IS YOUR PERSONAL VIEW?

I. Objective:To express one’s personal point of view on balancing life dimensions

II. Materials:• pen and notebook

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?

2. Create a four-line rap stating your view.3. Be guided by the following criteria:


Proficient (3)


(2)Developing

(1)Presentation of concepts

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

Song explained but not tied well to genre/assignment. Some context given.

Vague explanation given. Concepts not explained.

No concept given. Song not explained.

Performance 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

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


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III. Procedure1. 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 PLANName: Grade/Section: Date:Height:Weight: Target Weight:BMI: Target BMI:Nutritional Status: Target Nutritional Status:General Goals:

Specific Goals:

Active Recreational

Activities

Frequency Intensity Time(Duration) Type

2. Be guided by the criteria:


Proficient (3)


(2)Developing

(1)Attainability 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

Realistic activities

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

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.

Variety of Activities

The fitness plan contains 7 or more different activities

The fitness plan contains 5-6 different activities

The fitness plan contains 3-4 different activities

The fitness plan contains 2 or less different activities

Think of this…Why is it important to have a balanced lifestyle?


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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 confronted with the changes and challenges of life.

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.

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.

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/


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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.

Activity 14: SINCE YOU BELONG…

GOAL 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 hip-hop dancing. You are to conduct a training-workshop for them.

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

STANDARD

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

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.


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Activity 15: BE A FITNESS ADVISER!

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

ROLE 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).

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 person’s 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.


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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 InstituteMarvin. (December 16, 2009). Daily Nutritional Guide Pyramid for FilipinosRetrieved from http://www.foodrecap.net/health/food-guide-pyramid-for-

filipinos/

Sindico, Ruth. (July 9, 2012). The Philippine Star.http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Dance_

health_benefits?open

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

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

http://dance.about.com/od/hiphopdancing/tp/Elements-Of-Hip-Hop.htm

http://en.wikipedia.org/wiki/Street_dancewww.diabetesphil.org/journals/Year%20XVIII1.pdf

http://www.totalbalancedhealth.com/lifestyle/why-balance-is-important/


Pe10 lm u3

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