Lm pe grade10_q4

10
Physical
Education
Learner’s Material
Department of Education
Republic of the Philippines
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Unit 4

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

Table of Contents
PHYSICAL EDUCATION
Unit 4: Other Dance Forms (Cheerdance and Contemporary Dance)..............139
Introduction......................................................................................................140
Learning Competencies...................................................................................141
Pre-Assessment ..............................................................................................141
Part I: What to KNOW .....................................................................144
Part II: What to PROCESS..............................................................156
Part III: What to REFLECT and UNDERSTAND.............................178
Part IV: What to TRANSFER...........................................................180
Summary........................................................................................................183
Appendix ........................................................................................................184
A: Readings on the Nutritional Side of Cheerdancing
and Contemporary Dancing………………..………………………………………..184
B: Illustration of Tumbling Skills……………………………………………………………..…186
C: Hand Movements and Positions in Cheerdance ..………………………………...187
D: Readings on Dance and its Elements …………………………………………………...188
Glossary.........................................................................................................193
References .....................................................................................................196

139
Unit 4: Other Dance Forms
(Cheerdance and Contemporary
dance)

140
Module No. : 4 Number of Sessions: 8
CONTENT STANDARD PERFORMANCE STANDARD
The learner . . .
• Demonstrates understanding of
lifestyle and weight management
to promote societal fitness.
The learner . . .
• maintains an active lifestyle
to influence the physical
activity participation of the
community and the society.
• practices healthy eating
habits that support an active
lifestyle
I. Introduction
In today’s world dominated by
computers, a great deal of change has
happened that have taken away the very
essence of our physicality as human beings:
the opportunity to move. A massive shift from
physical labor to office jobs, engagement
in passive forms of entertainment and
recreation, and development of a sedentary
lifestyle are just but natural consequences
of the luxury offered by the advancements in
science and technology.
Increased weight gain has led leading
to obesity, development of heart diseases,
diabetes, and certain types of cancer just
some of the eventual disadvantages of
physical inactivity. This is the very reason why
you will be introduced to cheer dancing and
contemporary dancing as means to achieve
healthy living.
It is fitting and timely that these lessons
are included in your studies so that as early as
now, before you enter the work force, you will
be able to make informed decisions regarding
your lifestyle choices and practices that will
help you become a fit, healthy and productive
member of society.

141
II. Learning Competencies
The learner…
• assesses physical activity, exercises, and eating habits;
• determines risk factors related to lifestyle diseases (e.g., obesity, diabetes,
heart disease);
• engages in moderate to vigorous physical activities for at least 60 minutes
a day in and out of school;
• applies correct techniques to minimize risk of injuries;
• critiques (verifies and validates) media information on fitness and physical
activity issues;
• expresses a sense of purpose and belongingness by participating in
physical activity related community services and programs; and
• recognizes the health needs of others in real life and in meaningful ways.
III. Pre-Assessment
A. Assessing Your Participation in Recreational Activity
I. Procedure:
1. Copy the template given.
2. Indicate your corresponding response to each of the needed data regarding
to your participation in the recreational activities enumerated, the potential
danger for each activity, and the first aid techniques necessary to alleviate
suffering whenever injuries happen.
Recreational Activity Always Seldom Never
Potential
Danger/ Injury
First Aid
Technique
needed
Basketball
Volleyball
Baseball / Softball
Soccer / Football
Badminton

142
Recreational Activity Always Seldom Never
Potential
Danger/ Injury
First Aid
Technique
needed
Swimming
Trekking
Mountain Climbing
Cycling
Camping
Cheerdancing
Contemporary
Dancing
Pop Dancing
Breakdancing
(B-boying)
Ballroom Dancing
Fishing
Playing Computer /
Video Games
Playing board games
Playing card games
Playing musical
instruments

143
Processing Questions:
In your activity notebook, answer these questions briefly:
1. What does the survey reveal about your participation in recreational
activities?
2. Does the result of the survey tell that you have knowledge and skills in first
aid?
3. Why do you think knowledge and skills in first aid are necessary in your
participation in recreational activities?
B. Me and the Food I Eat
I. Procedure:
1. Copy and accomplish the give template in your activity notebook.
2. In about 3 to 5 sentences, tell something about what the activity reveals
about your eating and fitness habits.
Me and the Food I Eat Template:
Fill out the columns by enumerating food that you love to eat.
Name:
List of
Food
Nutritional
Content/
Value
Implication to
Fitness and
Well-being
Healthy
(Put check
√ mark)
Potentially
Unhealthy
(Put check
√ mark)
Suggested
Alternative
Food
C. Levelling of Expectations
Attheend ofthismodule, youareexpected toconduct acheerdance promotional
ad and a cheerdance festival. These activities will allow you to share the knowledge,
skills and understanding learned relative to influencing society’s fitness concept with
cheer and contemporary dancing as your media. Refer to Part IV (What to Transfer),
Activities 1 and 2 of your lessons for this activity. Your teacher will give the necessary
orientation regarding your grouping, the criteria for assessment, and the process of
conducting the activity.

144
INSTRUCTIONAL ACTIVITIES:
Part I: WHAT TO KNOW
Welcome to the first part of your lesson in Cheer and
Contemporary Dancing! In this phase, you will be provided
with activities that seeks to activate your prior knowledge
regarding the lesson. From there, follow-up activities will
then be given to elicit your initial understanding. As you
go through the rest of the activities, misconceptions and
alternative conceptions you might have had in mind will
be clarified. Finally your knowledge, in terms of its adequacy and relevance, will be
assessed at the end of this phase.
Activity 1: HR LOG
I. Objectives:
At the end of the activity, you will be able to:
• record your own resting heart rate (RHR), training heart rate (THR) and
training intensity (TI);
• assess and report your own heart rate before and after performing a
physical activity; and
• realize the importance of keeping track of your own fitness data in relation
to improving personal fitness necessary in influencing others in the society.
II. Materials:
• ”HR (Heart Rate) Log” template
• activity notebook and ballpen
• RPE (Rate of Perceived Exertion) chart
III. Procedure:
1. Below is an HR log, a template that allows you to self-assess and report
your heart rate before and after you perform a physical activity, the time
spent, and your Rate of Perceived Exertion (RPE) on the physical activities
you do on a daily basis.
2. Reflect on the physical activities you did before going to school today, and/
or in PE classes and fill in the needed data in the given template.
3. You may start with the warm-up session that will be given to you in the next
activity.
4. Do this in your activity notebook.
HR Log Template:
Name:
Date Activity
Time
Spent
Heart Rate
before
(in bpm)
Heart Rate
after
(in bpm)
Rate of
Perceived
Exertion
Signature

145
Activity 2: ME AND MY TUMMY (Activating Prior Knowledge)
I. Objectives:
• activate your prior knowledge on lifestyle and weight management;
• measure your waist and give the implication of such measurement on your
fitness and well-being;
• compute your BMI (Body Mass Index) and give its implication on your
fitness and well-being; and
• assess your lifestyle and weight management skills.
II. Materials/Equipment:
• HR log (activity notebook)
• any upbeat music for warm-up
• music player and speaker
• tape measure
• meter stick
• weighing scale
• calculator
• BMI classification template
III. Procedure:
1. Do a 10-15 minute warm-up. Bear in mind that before doing the warm-
up exercises, you have to be in stretchable outfit such as cycling shorts,
leggings, jogging pants, shirts or sleeveless shirts, for better exercise and
workout, and prevent unnecessary injuries from happening resulting from
wearing improper clothing.
2. Using the weighing scale and meter stick, take your weight and height.
3. With the formula BMI = W (kg)/H2
(m2
), compute your Body Mass Index.
4. Find out your classification based on this table:
BMI CLASSIFICATION
below 18.5 Underweight
18.5 – 24.9 Normal
25.0 – 29.9 Overweight
30.0 and above Obese
Source: Complete Guide to FITNESS and HEALTH,
Barbara Bushman, Ph. D., American College of Sports Medicine, 2011
5. To which of the four classifications do you belong?
6. This time, let’s measure your waist. This is one way to identify whether you
are at risk of health concerns. It is very simple. Just get a tape measure,
wrap it around your waist and measure at the smallest part.

146
7. Now, refer to Table 2 below to give you an interpretation of your waist
circumference:
Interpretation of Waist Circumference for Adults
Risk Category Waist Circumference (in inches and centimeters)
Men Women
Very Low Below 31.5 in (80 cm) Below 27.5 in (70 cm)
Low 31.5 to 39.0 in (80 - 99 cm) 27.5 to 35.0 in (70 - 89 cm)
High 39.5 to 47.0 in (100 - 120 cm) 35.5 to 43.0 in (90 - 109 cm)
Very High Above 47.0 in (120 cm +) Above 43.0 in (110.0 cm)
8. Based on the interpretation given about your waist circumference, are you
at risk?
9. To enrich your knowledge, refer to these readings; they can help you
maintain a healthier lifestyle:
READINGS:
BODY MASS INDEX AND WEIGHT MANAGEMENT
Weight management is a struggle for many Filipinos, but controlling body
weight has many benefits. Filipinos, nowadays, have adopted the Western culture
of excessive intake of unhealthy, high-calorie food coupled with physical inactivity
which often results in a society called “obesiogenic” (a tendency to have a fat
citizenry). This transformation towards over fatness does not occur overnight. The
number of overweight and obese Filipinos has already grown, according to the
National Nutrition and Health Survey by the FNRI (Food and Nutrition Research In
statute) and DOST (Department of Science and Technology) and it will most likely
contribute to the development of related diseases.
The terms overweight and obesity are both used interchangeably to describe
situations in which the body weight is higher than that recommended for optimal
health, because being overweight or obese increases the risk of developing diseases
or health problems. Stated plainly, you are overweight if you weigh more than what
is expected for someone of your stature (height), and you are obese if you weigh a
lot more than what is expected. To be more specific, Body Mass Index (BMI) is used
to classify people into four subclasses: underweight, normal, overweight, and obese.
BMI is commonly used because it is very easy to measure and it also correlates
strongly with the percentage of body fats. Excess levels of body fat contribute to a
number of health concerns including heart disease, hypertension, diabetes and some
cancers. Typically, body fat levels are higher as BMI increases. A BMI between 18.5
to 24.9 kg/m2 is considered normal, with a healthy body weight. This is because BMI
within this range is associated with the lowest risk of developing a chronic disease or
dying. People classified as overweight have an increased risk of disease and death,
and those who are obese have the highest risk of developing a number of diseases.

147
Waist Circumference
People have different patterns of body fat distribution, and these patterns
correspond to different risk levels for disease. The location of body fat accumulation
influences a person’s health risk. The risk is lower for those who have fat distributed
more around the hips and thighs (called gynoid obesity and commonly referred to
as a pear-shaped physique) than for those who carry fat on the trunk or abdominal
area (called android obesity, commonly called an apple-shaped physique). Because
of the concern with abdominal obesity, waist circumference alone can help identify
whether you are at risk of health concerns.
Physical Activity and Exercise Defined
Physical activity refers to bodily movement produced by skeletal muscles.
It requires energy expenditure and produces progressive health benefits. Physical
activity typically requires only low to moderate intensity effort. Examples of physical
activity include walking to and from work, taking the stairs instead of elevators and
escalators, and gardening, doing household chores, dancing and washing the car by
hand.
Exercise is a type of physical activity that requires planned, structured,
and repetitive bodily movement to improve or maintain one or more components
of physical fitness. Examples of exercise are walking, running, cycling, aerobics,
swimming, and strength training. Exercise is an activity that requires a vigorous and
intense effort.
Intensity of Exercise
When trying to develop the CR (cardio-respiratory) system, many people
ignore intensity of exercise. For muscles to develop, they have to be overloaded
to a given point. The training stimulus to the biceps muscle, for example, can be
accomplished with arm curl exercises using increasing weights. Likewise, CR is
stimulated by making the heart pump faster for a specified period.
Health and CR fitness benefits result when a person is working between 30 to
85 percent of heart rate reserve (HRR) combined with an appropriate duration and
frequency of training. Health benefits are achieved when training at a lower exercise
intensity, that is, between 30 to 60 percent of the person’s HRR. Even greater health
and cardioprotective benefits, and higher and faster improvements in CR fitness
(VO2max), however are achieved primarily though vigorous intensity programs (at
an intensity above 60 percent).
Recentresearchindicatesthatthetraditionalequationof220–ageoverpredicts
MHR in people 40 years and younger, and underpredicts MHR in individuals above
40 years old. Instead, we will use 207 as our constant MHR from birth that decreases
by 1 beat per year.

148
The intensity of exercise or training intensity (TI) can be calculated easily,
and training can be monitored by checking your pulse. To determine the intensity of
exercise or cardio-respiratory training zone according to heart rate reserve, follow
these steps:
1. Estimate your maximal heart rate (MHR) according to the following formula:
MHR = 207 – (0.7 x age)
2. Check your resting heart rate (RHR) for a full minute in the evening, after you
have been sitting quietly for about 30 minutes reading or watching a relaxing
TV show. You can check your pulse on the wrist by gently placing two or
three fingers over the radial artery or in the neck, using the carotid artery.
3. Determine the heart rate reserve (HRR) by subtracting the resting heart rate
from the maximal heart rate: HRR = MHR – RHR
4. Calculate the Training Intensity (TI) at 30, 40, 50, 60, 70 and 85 percent.
Multiply the heart rate reserve by respective 0.30, 0.40, 0.50, 0.60, 0.70, and
0.85, and then add the resting heart rate to all four of these figures (e.g., 60%
TI = HRR x .60 + RHR)
Example: The 30, 40, 50, 60, 70 and 85 percent TIs for a 20-year-old with a
resting heart rate of 68 bpm would be as follows:
MHR: 207 – (.70 x 20) = 193 bpm RHR: 68 bpm
HRR: 193 – 68 = 125 bpm
Percentage Training Intensity (TI) Cardio-Respiratory Training Zone
30% (125 x .30) + 68 = 106 bpm Light Intensity
(106-118 bpm)40% (125 x .40) + 68 = 118 bpm
50% (125 x .50) + 68 = 131 bpm Moderate Intensity
(118-143 bpm)60% (125 x .60) + 68 = 143 bpm
70% (125 x .70) + 68 = 155 bpm Vigorous Intensity
(143-174 bpm)85% (125 x .85) + 68 = 174 bpm
Lifetime Physical Fitness and Wellness: A Personalized Program, Twelfth Edition, Warner W.
K. Hoeger, Sharon A. Hoeger, 2013, pp. 205-208
Complete Guide to FITNESS and HEALTH, Barbara Bushman, Ph. D., American College of
Sports Medicine, 2011, pp. 27-28, 265-266
Lifetime Physical Fitness and Wellness: A Personalized Program, Twlfth Edition, Warner W.
K. Hoeger, Sharon A. Hoeger, 2013, pp. 7.
• How does your waist circumference determine your health condition?
• What factors contribute to an apple-shaped physique?
• If you have a high potential risk of developing health problems as determined
by your waist circumference, what should you to do to prevent this?
• How can the intensity of your exercise activities be of help in maintaining a
healthy lifestyle?
• Compute for you own cardiorespiratory training zone from 30 to 85 percent
according to your actual age. Do this in your activity notebook.

149
Activity 3: ACTIVE RECREATION, ITS RISKS, AND FIRST AID TECHNIQUES
I. Objective:
At the end of the activity, you will be able to;
• explain the nature and background of active recreation;
• make informed decisions on the kind of active recreation to engage in;
• identify potential risks in the chosen active recreational activities and
employ appropriate first aid techniques on such risks; and
• realize the importance of active recreation and the accompanying
knowledge in preventing related risks.
• computer/laptop
• LCD projector
• videoclips of active recreational activities and their potential risks
• slideshow presentation on active recreation, related risks and appropriate
first aid
• first aid kit (with triangular bandage, dressing, antiseptics, cold/hot
compress , etc.)
III. Procedure:
1. Do a 15-20 minute syllabised warm-up exercises.
2. Listen to the lecture discussion on the concept of active recreation and its
accompanying risks together with how such risks will be prevented or given
first aid.
READINGS:
PHYSICAL ACTIVITY AND ACTIVE RECREATION
In your lessons in Grade 9, Quarter 4, the term recreation was regarded as
activities you do during leisure. Leisure is an unobligated time wherein you are free
from any pressing concern in studies and/or work. Recreation may be classified
into two; active and passive. Passive recreational activities are those which you
spend your leisure without exerting much of your physical prowess such as playing
board and card games, listening to music, reading, watching TV and surfing the
internet or playing computer games. Active recreational activities, on the other
hand, are those that require deliberate physical efforts which may range from light
to vigorous intensities. These include walking, jogging, taking the stairs, gardening,
doing household chores, playing sports, swimming, dancing, and even hiking or
mountaineering.
Note: As required in Activity 1 (HR Log) in this part of the lesson, you should record
your heart rate in your HR Log (notebook) and your THR (Training Heart Rate) or
TI (Training Intensity) by taking your heart rate after each warm-up or physical/
cheerdancing activity introduced in your succeeding lessons. You will need the data
in Activity 3 for your lessons in Part IV (What to Transfer).

150

In the absence of a planned exercise program, doing active recreational
activities may help you break the monotony of a toxic desk work, mind-boggling
academic problems and brain-squeezing assignments and research papers required
in your classes. Active recreational activities provide not just an opportunity for
you to enjoy life but an avenue to enhance your fitness. They are not suggested
to take the place of the academic challenges in school but are recommended to
balance or neutralize the adverse effects of a sedentary lifestyle among students.
The earlier you make active recreation a fitness habit, the more chances you will
have to maintain or improve your health and well-being.
Adults between ages 18 to 64, older adults of ages 65 and beyond, pregnant
women and those who just gave birth, and children 6 years of age and older, and
adolescents like you differ in physical activity prescriptions. Children and adolescents
should do one hour (60 minutes) or more of physical activity everyday. The one hour
or more a day should be either moderate- or vigorous- intensity aerobic physical
activity. Developing the habit of engaging in physical activities which may come in
the form of active recreation will eventually reduce risk of hypokenetic diseases.
The term “hypo” means low or little and “kenetic” implies motion. These hypokenetic
diseases include hypertension, heart diseases, chronic low back pain, and obesity.
Lack of physical activity is a fact of modern life that most people can no longer
avoid, even for students like you. To enjoy modern-day conveniences and live life
to its fullest, however, you have to make a personalized lifetime exercise program a
part of daily living. This challenge can be addressed by actively engaging in active
recreation, making it a habit of both body and mind.
Common Injuries Involved In Recreation
Sprains
A sprain is a stretch or tear of a ligament, the band of connective tissues that
joins the end of one bone with another. Sprains are caused by trauma such as a
fall or a blow to the body that knocks a joint out of position and, in the worst case,
ruptures the supporting ligaments.
Sprains can range from first degree (minor) to third degree (the worst). Areas
of the body most vulnerable to sprains are the ankles, knees and wrists. Signs of
a sprain include varying degrees of tenderness or pain, bruising, inflammation,
swelling, inability to move a limb or joint or joint looseness, laxity or instability.
Strains
Astrain is a twist, pull or tear of a muscle or tendon - a cord of tissue connecting
muscle to bone. It is an acute, non-contact injury that results from overstretching
or over-contraction. Symptoms of a strain include pain, muscle spasm and loss
of strength. On the other hand, it is hard to tell the difference between mild and
moderate strains, severe strains not treated professionally can lead to permanent
damage and loss of function.

151
Knee Injuries
Due to its complex structure and weight-bearing function, the knee is the most
commonly injured joint. Each year, more than 5.5 million people visit orthopedic
surgeons for knee problems.
Knee injuries can range from mild to severe. Less severe would be
tendonitis, patella femoral compression syndrome, iliotibial band syndrome and
bursitis, to name a few. The severe injuries include bone bruises or damage to the
cartilage or ligaments. Major injuries are common to the Anterior Cruciate Ligament
(ACL), Meniscus injuries, Posterior Cruciate Ligament (Pcl), Medial Collateral
Ligament (MCL) and the Lateral Collateral Ligament (LCL).
Knee injuries can result from a blow to or twist to the knee, from improper
landingafter a jump or from running too hard, too much or without proper warm up.
Other common sports injuries suffered by athletes are shin splints, Achilles
tendon injuries, patella dislocation and hamstring, quadriceps and calf injuries.
Fractures
A fracture is a break in the bone that can occur from either a quick, one-time
injury to the bone (acute fracture) or from repeated stress to the bone over time
(stress fracture).

The most common symptom of a stress fracture is pain at the site that
worsens with weight bearing activities. Tenderness and swelling often accompany
the pain. This is very important for the coaches to recognize and refer the athlete to
the trainers or the team physicians.
Dislocations
When two bones that come together to form a joint become separated, the
joint is described as being dislocated. Contact sports such as football, basketball
and lacrosse, as well as high impact sports that can result in excessive stretching or
falling, cause the majority of dislocations. A dislocated joint is an emergency situation
that requires medical treatments.
Symptoms of Mentioned Injuries:
• pain
• swelling
• bruising
• difficult and painful movement deformity
• a pop, snap or tear is sometimes felt or heard when the injury occurs.

152
First Aid Techniques to Injuries During Recreation
These acronyms shall be remembered when applying first aid to injuries
during the conduct of recreational activities: PRICED and HARM.
Follow the PRICED procedure:
PROTECTION Remove additional risk or danger in the injured area
REST Stop moving the injured area
ICE
Apply ice to the injured area for 20 minutes every two hours for
two days. Then ice can be applied less frequently after the first two
days until the fifth to seventh day. Instead, either contrast baths or
warm compresses will be applied to hasten the healing process of
the damaged tissues
COMPRESSION Apply an elastic compression bandage in the injured area
ELEVATION Raise the injured area above heart level
DIAGNOSIS Acute injuries should be evaluated by health-care professionals
In the first few days of an injury, remember to avoid HARM:
HEAT
Any kind of heat will speed up the circulation, resulting in
more swelling and longer recovery
ALCOHOL Alcohol can increase swelling, resulting to longer recovery
RUNNING OR OTHER
EXCESSIVE EXERCISE
Exercising can cause further damage to the injured part.
Exercise also increases blood flow, resulting to more
swelling
MASSAGE
Massage increases swelling and bleeding into the tissue,
prolonging recovery time

First Aid for Sprains and Strains
Minor sprains and strains can be treated at home using these measures. Start
treatment as soon as possible to reduce swelling and speed up recovery. The less
swelling, the more blood can get to the injured part to start the repair process.
• Apply the PRICED method.
• Do not apply heat during the first two days as this will only increase swelling.
• Use paracetamol for the first day of the injury, since it will reduce pain without
increasing bleeding. Thereafter, ibuprofen (or other non-steroidal anti-
inflammatory) or aspirin is a good choice. Don’t give aspirin to a child younger
than 16 years.
• Arnica oil works well to reduce swelling.
• Remove rings immediately if the injury is to the hand or fingers.
• After 48 hours, start moving the limb gently, but only enough so as not to
cause pain.
• Gradually increase the range of movement – let pain be your guide.

153
Strains usually heal in about a week. Sprains may take up to three weeks to
heal, depending on the degree of sprain or strain.
First Aid for Fractures:
• Apply the PRICED method.
• Keep the limb in the position you found it and place soft padding around
the broken bones. Splint the injury with something rigid, such as rolled up
newspaper or magazines, to prevent the bones from shifting. Do not move
the broken bones. Splints must be long enough to extend beyond joints above
and below the fracture.
• If there is an open fracture, cover it with a clean gauze pad. Apply pressure to
control bleeding. Do not try to push the bone back into the wound and do not
attempt to clean it.
• Get medical attention immediately. Fractures of the femur and pelvis may
cause severe internal bleeding.
• Do not give the person anything to eat or drink in case surgery is needed.
See a Doctor if:
• You suspect a fracture or dislocation or if you are unsure of the severity of a
sprain or strain.
• You cannot straighten the affected joint or bear weight on it, or if a joint feels
unstable.
• The skin over the injury area is broken
• The limb below the injury feels numb or tingling, or is white, pale or blue in
color, or feels colder compared to the other healthy limb.
• The ligaments of the knee are injured.
• You injure an area that has been injured several times before.
• Pain is severe or lasts longer than 24 hours, or if swelling does not subside
within 48 hours.
• A sprain or strain does not improve after five to seven days.
• Signs of infection develop.

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Processing Activities:
A. Identify these recreational activities as illustrated:
B. In the given table below, indicate whether you engage in such recreational activities
or not. Identify whether such recreational activities are active or passive by ticking
your corresponding response:
Recreational
Activity
YES
(I do it)
NO
(I don’t do it)
Active
Recreation
Passive
Recreation
Cycling
Marathon
Swimming
Softball/Baseball
Rowing
Basketball
Computer Games
Card Games
Board Games
Volleyball
Reading
Playing Music
Dancing
Internet Surfing

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C. Based on your responses, answer these questions in your activity notebook:
1. Why do you do such activities?
2. When do you do them?
3. What for you is leisure? recreation?
4. How are active recreational activities different from passive ones?
5. Which do you think is better, passive or active recreation?
D. This time, copy the template provided below. Identify five (5) of your favorite
recreational activities and indicate the corresponding injuries that can possibly
happen while doing them.
Favorite Recreational Activities Accompanying Risks (Possible Injuries)
E. My favorite recreational activities
• Group yourselves into four (4).
• From the responses given by members of your group, identify three (3)
most favorite recreational activities.
• List down the risks involved in such activities.
• Based on experience and lessons learned, conduct demonstration of how
such risks can be managed and given first aid.
• Assign representatives to present your work to the class.
Activity 4: SIMULATED DANCE CLASS (Assessment of Knowledge)
I. Objectives:
• demonstrate your knowledge and skills learned from the previous activities
(weight management, active recreation, and first aid) through simulated
dance class differentiated activity;
• perform assigned task with mastery, confidence, relevance to the lesson,
and adequacy of required knowledge; and
• realize the value of weight management, active recreation, and first aid in
maintaining or improving a healthy and active lifestyle
• computer/laptop
• LCD projector
Group 1:
• slideshow presentation on weight management
• weighing scale
• meter stick
• tape measure
• calculator

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Group 2:
• equipment related to three most favorite sports
• comfortable dancing outfit preferrably stretchable ones
Group 3:
• first aid kit: bandage, dressing, disinfectants, medical tapes, hot/cold
compress, splints, stretcher/improvised stretcher
III. Procedure:
1. Perform a 15-20 minute syllabised warm-up exercises.
2. Each group will be assigned an activity to perform:
Group 1: Fitness lecture with focus on weight management
Group 2: Dance group with emphasis on recreational activities chosen
Group 3: First aid group focusing on dislocations, sprains and lacerations
3. You will be given 10 minutes to meet with your group to prepare a 3-5
minute presentation relevant to the assigned activity for your group.
4. Maximize the participation of your members. Each member shall be a
functioning organ of your system.
5. Your performance will be rated according to these criteria:
• relevance of the activities presented
• adequacy of the knowledge demontrated relative to the given topic
• teamwork
6. Group 1 will perform a lecture-demonstration on weight management
in a dance class first, followed by Group 2 with their dance routine with
emphasis on the skills inherent in their three most favorite sports, ending up
the dance with a portrayal of injured dancers. Finally, group 3 will alleviate
suffering of injured dancers by employing appropriate first aid on them.
Your teacher will guide you on the sequence of performances.
Part II: WHAT TO PROCESS
Welcome to the second part of your lesson! You
will be given activities to display and enhance your skills in
cheer and contemporary dancing at the same time formulate
your understanding of the benefits of such activities to
your fitness and well-being. As you go on and overcome
the challenges provided for you, you will learn that dance
activities are fun and exciting, while at the same time help
improve your fitness, and your sense of community.

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Activity 1: SYLLABISED WARM-UP EXERCISES (10-15 minutes)
I. Objectives:
• familiarize yourself with the nature and sequence of the syllabised warm-
up exercises;
• develop individual strength, power and flexibility necessary in performing
cheer and contemporary dances;
• determine one’s own heart rate at rest before the warm-up session, and
• realize that any form of dance requires great deal of fitness and that warm-
up exercises will help you develop it as you repeatedly do it in the next
sessions.
II. Materials:
• music player
• any upbeat warm-up music
• speaker
III. Procedure:
1. Determine your personal Maximal Heart Rate (pMHR) and range of Training
Heart Rate (THR) before proceeding to the syllabised warm-up activity so
you will know your limit as far as your heart rate is concerned.
2. Do the following warm-up activities for 10 to 15 minutes:
Sequence of Exercises:
• neck flexion right and left alternately, 8 counts/ 4 counts
• neck front flexion, 8 counts/ 4 counts
• shoulder rotation/circles front and back alternately, 4 counts for 4 repetitions
• shoulder rotation right and left backward alternately, 4 counts
• arm clip right and left alternately, 8 counts each
• shoulder flex right and left alternately, 8 counts each
• trunk flexion front (arms extended sideward) and back (with arm support on
back of waist), 16 counts each
• trunk flexion right and left (arms extended sideward),16 counts each
• side lunges (bent knee should be vertically aligned with supporting ankle)
right and left alternately, 16 counts each front (bent knee should be vertically
aligned with supporting ankle) and back lunges alternately, 16 counts each
• squats (feet apart parallel to each other, bend knees ‘til thigh is parallel to
the ground, raise arms horizontally forward), 16 counts
• raise heels, reach up with both arms, 16 counts
• deep lunges right and left alternately, 16 counts each
• do “a” march right and left alternately, 16 times
• high knees right and left alternately, 16 times
• butt kicks right and left alternately, 16 times
• squat jumps (squat with arms at sides and stand then clap hands), 8 sets
• do “a” march right and left alternately, 16 times
• squats and raise, 4 sets (inhale and exhale alternately)

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1. How did you feel about the warm-up drills exercises?
2. What benefits can you gain when doing warm-up before the performance
of a more strenuous physical activity?
3. Why is there a need to warm-up before cheerdancing?
4. What other warm-up exercises can you suggest other than those you have
already performed?
Activity 2: IMPROVISE AND CREATE
I. Objectives:
• appreciate the value of dancing in the improvement and maintenance of
your health and fitness;
• create movements in coming up with your own cheer dance routines
through improvisation; and
• describe the nature, movements and health benefits of cheer dancing.
• computer/laptop
• LCD projector
• cheerdance dance type music
III. Procedure:
Activity:
1. Group yourselves into four.
2. A cheerdance music will be played. Together with your group, think of
steps, preferably cheerdance steps, and execute them in accordance
with the beat given. Create a combination of about four 8s. Do this in five
minutes.
3. Present your work to the class.
Analysis:
1. Assemble in columns, by group.
2. What were the dance presentations you performed about?
3. How could you perform better?
4. Are there other combinations which you can perform to add dynamics to
your cheerdance routine?
5. How can a student like you benefit from performing cheer dances?
Abstraction:
• Study and perform the following readings and illustrations for the
improvement of your cheerdance routine:

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READINGS:
Cheerdance is coined from the words, cheer and dance. To cheer is to
shout out words or phrases that may help motivate and boost the morale of a
playing team and perform better during a game. Dance, on the other hand, is a
physical activity where one expresses emotions or gestures while performing bodily
movements usually in time with rhythm. Cheerdancing rooted from cheerleading.
Cheerleading is the performance of a routine, usually dominated by gymnastic
skills such as jumps, tumbling skills, lifts and tosses combined with shouting of
cheers and yells to lead the crowd to cheer for a certain team during a game or
sport. It originated in the United States. Due to Filipinos’ love for dancing, they
added more dance routines to their cheers and came up with the term cheerdance
wherein it is a routine composed of yells and cheers, gymnastic skills (pyramids
and tosses, stunts, tumbling skills, arm and hand positions and jumps), and dance
(fusion of different dance genres). Today, cheerdancing is identified as one of
the most spectacular events in one of the biggest collegiate sports events in the
country, the UAAP (University Athletic Association of the Philippines).

160
REFER TO THE APPENDICES AND GLOSSARY FOR REFERENCE OF THE
SKILLS INTRODUCED IN THIS OUTLINE
(Provide time for them to perform the movements)
ESSENTIALS OF CHEERDANCING

Arms/hand movements
• Beginning stance and cheer stance
• “T” and half “T” positions
• Clasp, clap, overhead clasp, low
clasp
• Touchdown, low touchdown
• High “V” and low “V”
• Tabletop and punch, etc.
• “L” and diagonal positions
Legs/feet positions
• Feet Together
• Feet Apart
• Dig (front and side)
• Hitch, Liberty, and Scale
• Lunge (front and side)
• Knees and Hips positions
Jumps
• Tuck
• Star
• Pike
• Split
• Hurdle Jump/Hurkie
• Toe Touch Jump
Tumbling skills
• Forward Rolls and Backward
Rolls
• Forward Backward Handspring
• Cartwheel and aereal cartwheel
• Head and handstand
• Round-off
• Forward and backward saltos
(optional)Pyramids
Composition:
Flyer Base Spotter
Levels:
One-and-a-half high
two-high
two-and-a-half high
Steps in Executing a Pyramid:
Setting up (Preparing to lift)
Load (Actual lift)
Hit (Striking for a final pause)
Dismount (To move down by the
flyer)
CHEERDANCE BASICS
(Gymnastic Side)
You will be provided with an example of a cheerdance routine on video
to serve as your reference in doing your application activity.

161
Application:
• Now that you have the necessary knowledge and skills about the basics of
cheerdancing, it’s high time for you to go back to your first activity, to create a
two minute cheerdance routine for your group. You will be given 10 minutes to
accomplish your mission.
• To master your routine, your group will be given two minutes to perform what
you have rehearsed with the beat of the music.
• Present your routine to the class. Your performance will be assessed
considering the following criteria: completeness (considering the three elements
of cheerdance), mastery and synchrony, difficulty (in terms of intensity) and
teamwork.
• Ensure safety in the conduct of this activity, such as in practice area, clothing,
skills
Jazz/Classical Dance Basics:
Tendu (point)
Pliē (knees slightly bent)
Grand Plie (full knees bent)
Relevē (heels raised)
Piquē (Raising a knee)
Battement (Kicks)
Ball Change and Chassē
Piroutte and Chainē (Turns)
Hip Hop Basics
Bounce (Downrock)
Groove (Toprock)
Power moves:
• Pump
• Lock
• Point
• Curl
Freezes
Elements of Dance
(Space, Time and Energy)
CHEERDANCE BASICS
(Dance Side)
Cheering is the very essence of
cheerdance performances. To cheer is
to make someone or a team motivated
and encouraged. It boosts, salutes or
acclaims the morale of individuals and
teams. In cheerdance, cheering needs
to be strong, loud, and metered so that it
will be delivered in time with rhythm or the
music played.
CHEERDANCE
BASICS
(Cheer Side)
Note: Refer to the glossary of terms
and to the illustrations appended
at the end of this material for your
reference and guidance.

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Activity 3: ME, MY DIET AND MY DANCING
I. Objectives:
• show evidence of the effects of the food you eat with that of your cheer
dancing;
• make suggestions as to the right kind and amount of food to be taken if you
will engage in moderate to vigorous cheer dancing activities; and
• value knowledge of the right kind and amount of food to eat when performing
strenuous cheer dancing activities.
• computer/laptop
• LCD projector
• cheerdance dance music
III. Procedure:
1. Conduct a 10-15 minute syllabised warm-up exercises. As in Activity 1 of
Part 2 of your lessons.
2. Assemble in lecture formation, preferably in a row formation.
3. In your activity notebook, copy the template provided below. Put a check
mark (√) to the column corresponding to your affirmation to the situation
indicated per item and put (x) if you do not:
Name:
My Cheerdance Experiences √ / x
1. I experienced dizziness during our cheerdance performance.
2. My body type limited me from performing some combinations
in our cheerdance routine.
3. I could hardly carry my weight while executing the cheerdance
combinations.
4. The cheer dance routine we performed is a very vigorous
activity for me, based on the RPE (Rate of Perceived Exertion).
5. My heart rate went higher than my THR (Target Heart Rate)
range during our cheerdance performance.
1. Which of the five (5) situations did you put (√)? (x)? Why?
2. Are the situations enumerated above presents a potential risk to your
health? Justify your answer.
3. What suggestions can you give to minimize, if not totally get rid of, the
potential risk that your cheerdance experience presented, in terms of
nutrition and the food you eat?

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READINGS:
NUTRITION FOR BETTER HEALTH AND FITNESS
Eating well, in combination with participating in a regular exercise program, is
a positive step you can take to prevent and even reverse some diseases. Though
nutrition is a broad science, this reading focuses on some of its basics, along with
how to make healthy choices in your daily food intake and how often those choices
can influence your ability to be active.
Too often, people associate nutrition with diet and with restriction and
unappealing options (note that the word diet, simply refers to what you eat, not
a particular weight loss plan). This reading presents a positive view of nutrition
and other suggestions for taking control of your diet to improve how you feel. By
providing your body with needed calories and nutrients, you will fully fuel your body
for physical activity and exercise, even for cheer dancing, if you are so inclined. Just
as a car needs quality fuel to run smoothly, your body needs a balance of nutrients
for optimal function.
Determining Nutrient Needs
Nutrients include carbohydrates, proteins, fats, vitamins, minerals, and water.
The first three: carbohydrates, protein and fats – are found in larger (“macro”)
quantities in the body and thus referred to as macronutrients. Vitamins and minerals
which are found in smaller (“micro”) amounts are referred to as micronutrients.
Macronutrients
Macronutrients include carbohydrates, proteins and fats. Carbohydrates and
fats provide energy for daily activities and during exercise, recreational activity,
sports training and even in cheerdancing. Proteins on the other hand provide both
energy and raw materials for recovery and repair. All these three nutrient groups
provide slightly different numbers of calories per gram, as follows:
• Carbohydrates provide about 4 calories per gram
• Proteins provide about 4 calories per gram
• Fats provide about 9 calories per gram
CARBOHYDRATES
Although some diets (e.g., Atkins diet) seem to suggest that carbohydrates
are the villain when it comes to weight management, carbohydrates are actually vital
for optimal functioning of your body. For example, your brain and central nervous
system rely on blood glucose (sugar) for energy which carbohydrates provide.
Carbohydrates are also an important source of energy during physical activity.
Without sufficient carbohydrates in your diet, you will not be able to fully enjoy a
vigorous workout or cheerdancing activity because your body will not have the fuel
it needs to perform efficiently.

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Carbohydrates exist in the form of sugars, starches, and fiber. Sugars are
naturally found in items such as fruits and milk products. Sugar is also added to
various products to add flavor and taste. Cutting down on products with added sugar
is recommended (e.g., candy, non diet soda, and fruit drinks). These are rather
obvious, but checking food labels can reveal added sugars that are not as obvious,
which are called by many different names, which are brown sugar, corn sweetener,
corn syrup, dextrose, high-fructose corn syrup, glucose, honey, lactose, maltose,
malt syrup, molasses, and sucrose.
Focusing on fruits, vegetables, and whole grain products maximizes the health
benefits of carbohydrates. Starches are a more complex form of carbohydrates that
the body can use for energy and are found in products such as vegetables, dried
beans, and grains. Consumption of whole grains can help prevent cardiovascular
disease, type 2 diabetes, and other chronic diseases mainly because they are high
in vitamins and minerals, as well as antioxidants.
The third part of carbohydrates – fiber - includes parts of food that the body
cannot break down and absorb. Sources of fiber include vegetables, fruits, and
whole grains. Consuming higher-fiber food promotes greater feelings of fullness
as well as bowel health. Higher-fiber diets have been found to reduce the risk of
diabetes, colon cancer, and obesity. The following table provides examples of good
sources of carbohydrates, including the amount of fiber per serving.
Sources of Carbohydrates and Fiber
Food Serving Size
Carbohydrates
per Serving (g)
Fiber
per Serving (g)
Grains
Raisin bagel
Whole grain bread
Raisin bran cereal
Brown rice
Spaghetti
1 whole
1 slice
1 oz. (28 g)
1 cup
1 cup
36
13
47
45
43
2
2
7
4
Fruits
Banana, sliced
Blueberries
Figs, dried
Grapefruit juice
1 cup
1 cup
2 figs
6 fl oz. (177 ml)
34
21
24
72
4
4
4
˂1
Vegetables
Beans (dry), cooked
Baked beans, canned
Carrots, cooked
Sweet potato
1 cup
1 cup
1 cup
1 cup
45-55
47
13
54
13-19
18
5
5
Dairy
Milk, low or nonfat
Yogurt, plain, skim milk
Cottage cheese, nonfat
1 cup
8 oz. (227 g)
1 cupv
12
17
10
0
0
0
Adapted from U. S. Department of Agriculture, Agricultural Research Service, 2010

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Approximately45%to65%ofyourcalorieintakeshouldbefromcarbohydrates.
This is a relatively wide range to account for the variety of nutritional approaches
while avoiding deficiencies or adverse health consequences. The Daily Value listed
on food labels is based on 60% of the calorie intake. If you are active, a competitive
athlete or cheer dancer, keeping your carbohydrate intake near the upper end of
this range will provide sufficient fuel for your working muscles. The next table tells
about how many calories you need per day. This will help determine how much
carbohydrate is recommended for your activity level. For example, for someone who
needs 2 500 calories per day, approximately 1 125 to 1 625 calories should be from
carbohydrates. This would be calculated as follows:
2 500 calories per day x 0.45 (45%) = 1 125 calories from carbohydrates
2 500 calories per day x 0.65 (65%) = 1 625 calories from carbohydrates

To determine the number of grams of carbohydrates you need, recall that
each gram of carbohydrate supplies 4 calories. Simply take the number of calories
from carbohydrates and divide by 4 to determine how many grams you need.
1 125 calories ÷ 4 calories per gram = 281 grams from carbohydrates
1 625 calories ÷ 4 calories per gram = 406 grams from carbohydrates
Approximate Daily Calorie Intake per Unit of Body Weight
Needed for Maintaining Desirable Body Weight
Activity Level
Calorie per
pound of body
weight
Calories per
kilogram of
body weight
Very Sedentary
(restricted movement such as a patient confined
to home)
13 29
Sedentary
(office jobs, light work)
14 31
Moderate Activity
(weekend recreation)
15 33
Very Active
(vigorous exercise three times per week)
16 35
Competitive Athlete/Cheer Dancer
(daily vigorous activity in high-energy sport)
17 or more 38 or more
Adapted, with permission, from M. H. Williams, 2007, Nutrition for Health Fitness and Sport,
(New York, McGraw-Hill), 404, The McGraw-Hill Companies, Inc.

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PROTEINS
Proteins are made of small units called amino acids, which are considered the
building blocks of the body. Proteins promote muscle growth and are required for
many body functions including assistance with chemical reactions and hormones.
Even though proteins can provide 4 calories per gram, you typically do not use
protein for energy unless you are deficient in your intake of carbohydrates or fat.
This is so the proteins you consume can be used to promote growth, normal body
functions, as well as for recovery from strenuous and long activities. The next table
shows the protein content of various foods:
Protein Content of Various Food
Food Serving Size Protein per
serving (g)
Meat (including turkey, pork)
Fish (including trout, perch, haddock, flounder, tuna)
Beans (including pinto, kidney, black, navy)
Yogurt, plain, skim milk
Cinnamon-raised bagel
Peanuts
Hard-boiled egg
Raisin bran cereal
Whole-wheat bread
Sweet potato
Squash
Orange
Banana
3 oz. (85 g)
3 oz. (85 g)
1 cup
8 oz. (227 g)
4 in. (10 cm bagel)
1 oz. (28 g)
1 large
1 cup
1 slice
1 piece
1 cup
1 cup
1 piece
24
20-22
13-15
13
9
8
6
5
4
3
2
2
1
Adapted from U. S. Department of Agriculture, Agricultural Research Service, 2010

Proteins should account for about 10% to 15% of total calories of your local
intake. As with carbohydrate, arange is provided to account for differences in diet
and to suggest a safe upper limit. Depending on your total calorie intake, you may
be near the low or high end of this range. Your personal protein requirement is based
on your body weight; you should consume approximately 0.36 grams of protein for
each pound of body weight. Simply multiply your body weight in pounds by 0.36 to
determine approximately how many grams of protein you need to consume each day.
If you know your body weight in kilograms, multiply that value by 0.8. For example,
for a 150 pound person, this would be figured as follows:
150 x 0.36 = 54 grams protein x calories per gram = 216 calories from protein
Note that protein requirements are increased for athletes and may vary
depending on the sport, the intensity and frequency of the workout, and how
experienced the athlete is. Typical recommendations for strength-trained athletes
(e.g., football players, body builders) and endurance athletes (e.g., marathon
runners) are between 0.55 and 0.77 grams of protein per pound of body weight (or
1.2 to 1.7 grams of protein per kilogram of body weight).

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FATS
Fats, also called lipids, are provided in the diet from such sources like animal
protein, butter, oils, nuts, and many refined products. Fats are often thought of
as bad, a myth perpetuated by the many fat-free products flooding store shelves.
However, fats are needed in appropriate amounts for normal body functions. For
example, lipids are the main component of each cell in your body. In addition, fat
is the major source of energy, especially when you are at rest or performing low to
moderate intensity physical activity. Excessive consumption of fat is unhealthy, but
concerns also arise when fat intake is too low. A balanced approach to fat intake will
provide the necessary amount of fat for optimal health.

Fats are present in a number of forms, including saturated fats,
monounsaturated fats, and polyunsaturated fats. These designations have to do
with the chemical structure of the fat. Transfat are naturally found in some animal
products (mainly meat and dairy products), but also are a result of a manufacturing
process called hydrogenation. Hydrogenation changes the structure of fat to make
it more stable but as a result produces more saturated fats (which are solid at room
temperature). Food companies hydrogenate fat to increase the shelf life of the
product, to make it taste more like butter, and to save money because it is less
expensive to hydrogenate oil than it is to use butter.
In general, health concerns result from consuming too much saturated and
transfat. Transfat have been shown to increase the bad cholesterol in blood (low
density lipoprotein cholesterol, or LDL-C), even more so than saturated fats. Sources
of transfat include animal products, margarine, and snack foods. The good news is
that, as a result of health concerns, the food industry is reformulating many products
to remove or at least reduce the amount of transfat. Many restaurants are required
to list the amount of transfat in their products. Although some products have labels
that state they are “transfat-free,” this actually means they contain no more than
0.5% trans fat.
Saturated fats are found in products such as butter, cheese, meat, palm oil,
and whole milk. Because of the increased risk associated with saturated fats, less
than 10% of your calories should come from saturated fat, with an even better target
of 7%. Trans fats should also be limited to as little as possible. Because of the focus
on saturated fats and transfat, the nutrition labels on food products today include
total fat as well as the amount of saturated and trans fats.
Monosaturated fats, such as olive oil, canola oil, avocado, walnuts, and
flaxseeds, have been shown to be protective against many diseases including Type
2 diabetes. That is not to say that you can consume as much monounsaturated fat
as you want; however, selecting monounsaturated fats instead of saturated fats may
lead to better health (e.g., healthier blood cholesterol levels).
Polyunsaturated fats, such as safflower oil, corn oil, and fish oils, have also
been shown to be protective against many diseases. Fish oils (eicosapentaenoic

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[EPA] and docosahexaenoic [DHA]) have been shown to decrease inflammation
within the body, and may protect against heart disease, Type 2 diabetes, and arthritis.
This doesn’t mean EPA and DHA are protective against everything, but they are
important to overall health. Therefore, you should try to consume 2 to 3 ounces (57
to 85 g) of fatty fish (e.g., tuna, salmon, and sardines) at least two days per week.
Fish oil supplements may also be warranted (consult with your health care provider
to see if this is appropriate for you).
Although not typically a fat, cholesterol is in the lipid family and is found in
animal products. Your body needs a certain amount of cholesterol, and thus, even
if your diet contained none, the liver would produce what your body needs. The
problem arises when cholesterol levels in the blood become too high. Total blood
cholesterol levels, as well as LDL-C levels, are definite predictors of heart disease.
Although you consume cholesterol in your diet, a major factor influencing your blood
cholesterol is the amount of saturated and transfat you consume. Thus, limiting
saturated fat intake to no more than 10% of your calories is highly recommended (no
more than 7% is even better) as well as keeping your consumption of cholesterol to
less than 300 milligrams per day.
Total fat intake should be between 25% to 35% of calories. Most of these
calories should come from monounsaturated and polyunsaturated fats (e.g., fish,
nuts, vegetable oils), and your consumption of unsaturated fat should also be limited.
For example, for someone with a target of 2,500 calories per day, total fat intake
should be between 20% to 35% of total calories. In this example, a target of 28% is
selected (middle of the range). This would be approximately 700 calories from fat.

This would be calculated as follows:

2 500 x 0.28 = 700 calories

To keep saturated fats at no more than 10% of total calories, the calories from
saturated fat would total only 250, determined as follows:

2 500 x 0.10 = 250 calories from saturated fats

To determine how many grams this represents, the calories from fat can be
divided by 9 (recall that each gram of fat provides 9 calories). Thus, in this example,
total fat would be around 78 grams (700 ÷ 9 = 78), and saturated fat would no more
than around 28 grams (250 ÷ 9 = 28).
Some of the food groups that contribute heavily to saturated fat intake are
cheese, beef, milk products, frozen desserts, snack food (e. g. cookies, cakes,
doughnuts, and potato chips), butter, salad dressings, and eggs. Making small
changes in the food you select could result in meaningful decreases in saturated fat
and calories you consume. The following table offers you options for this matter:

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Food Selection Alternatives for Lower Saturated Fat Consumption
Food Higher-fat Option Lower-fat Option
Cheddar cheese
(1 oz. Or 28 g)
Milk (1 cup)
Frozen desserts
(1/2 cup)
Ground beef
(8 oz., or 85 g,
cooked)
Chicken
(3 oz., or 85 g,
cooked)
Fish (3 oz., or 85 g)
Regular cheddar cheese
(6 g saturated fat;
114 calories)
Whole milk, 3.24%
(4.9 g saturated fat;
145 calories)
Regular ice cream
145 calories)
Regular ground beef, 25% fat
236 calories)
Fried chicken, leg with skin
(3.3 g saturated fat; 212
calories)
Fried fish (2.8 g saturated fat;
195 calories)
Low-fat cheddar cheese
49 calories)
Low-fat milk, 1%
102 calories)
Low-fat frozen yogurt
110 calories)
Extra-lean ground beef, 5% fat
148 calories)
Roasted chicken, breast, no skin
148 calories)
Baked fish (1.5 g saturated fat;
129 calories)
Skim Milk would decrease the saturated fat to 0 grams and only 80 calories
Adapted from U. S. Department of Health and Human Services and U. S. Department of
Agriculture, 2005, p 32.
MICRONUTRIENTS
Micronutrients include vitamins and minerals. Minerals and vitamins, although
part of energy-yielding components in your body, cannot provide energy directly.
Many have antioxidants, or cell-protecting functions (e. g. vitamins A, C, and E;
copper; iron; selenium; and zinc). It is important to consume DRI (Dietary Reference
In takes)) amounts for vitamins and minerals (or at least obtain 70% of the DRI) to
maintain overall health. It is however beyond the scope of this reading to discuss
all the vitamins in detail; however, this table provides a list of the major vitamins and
minerals. Including common sources as well as concerns with consuming too much
or too little:

170
Tables 7a. Vitamins
Requirement
(Adult)
Function Deficiency Toxicity
Examples of
Food Sources
VITAMINS
Thiamin
(Vit B1):
1.2 mg/day for
males;
1.1 mg/day for
females
Needed for
carbohydrate
and protein
metabolism
and functions
of the heart,
muscles,
and nervous
system
Weakness,
fatigue,
psychosis,
nerve
damage
Not identified
Fortified breads
and cereals,
whole grains,
lean meats,
(e.g. pork), fish,
soybeans
Riboflavin
(Vit B2):
1.3 mg/day for
males;
1.1 mg/day for
females
Needed
for energy
production
and red
blood cell
production
Fatigue,
sore throat,
and swollen
tongue (all
rare)
Not identified
Lean meat,
eggs, nuts,
green leafy
vegetables,
milk and milk-
based products,
fortified cereals
Niacin
(Vit B3):
16 mg/day for
males;
14 mg/day for
females
Needed
for energy
production
and health of
the digestive
system, skin,
and nerves
Pellagra
(symptoms
include
diarrhea,
dementia, and
dermatitis)
Liver
damage,
peptic ulcers,
skin rashes,
skin flushing
Poultry, dairy
products, fish,
lean meats,
nuts, eggs
Pantothenic
Acid
(Vit B5):
5 mg/day
Needed
for energy
production
Typically no
toxicity
Diarrhea
(rare)
Eggs, fish,
milk and milk
products, lean
beef, legumes,
brocolli
Biotin:
30 μg/day
Needed
for energy
production
Typically no
toxicity
Diarrhea
(rare)
Eggs, fish,
milk and milk
products, lean
beef, legumes,
brocolli
Vit B6:
1.3 mg/day for
ages 19-51;
1.7 mg/day
for males and
1.5 mg/day for
females age
51 above;
Needed
for protein
metabolism,
immune and
nervous
system
functions
Dermatitis,
sore tongue,
depression,
confusion
Neurological
disorders and
numbness
Beans, nuts,
legumes, eggs,
meats, fish,
whole grains,
fortified cereals
and breads

171
Requirement
(Adult)
Examples of
Food Sources
Folate:
400 μg/day
Needed
for cellular
growth,
replication,
regulation,
and
maintenance
Diarrhea,
fatigue, sore
tongue, poor
growth
Not identified
Beans,
legumes, citrus
fruits, whole
grains, dark
green leafy
vegetables,
poultry and
shellfish
Vit B12:
2.4 μg/day
Needed in
red blood cell
formation,
neurological
function,
role with
metabolism
Anemia,
numbness,
weakness,
loss of
balance
Not identified
Eggs, meat,
poultry,
shellfish,
milk and milk
products
Vit C:
90 mg/day for
males;
75 mg/day for
females
Needed for
its antioxidant
properties,
iron
absorption,
and role with
connective
tissues (skin,
bones, and
cartilage)
Dry, splitting
hair, gingivitis,
dry skin,
depressed
immune
function, slow
healing of
wound
Gastro-
intestinal
disturbances
(cramps and
diarrhea)
Citrus fruits,
red and green
peppers,
tomatoes,
broccoli, greens
Vit A:
900 μg/day for
males;
700 μg/day for
females
Important
role in vision
as well as
healthy teeth,
bones, and
skin
Night
blindness,
decreased
immune
function
Toxic at
higher doses,
birth defects
Eggs, cheese,
milk, liver,
kidney (also,
beta carotene,
which can be
turned into a
form of Vit A, is
found in orange
and dark green
vegetables)
Vit D:
5 μg/day for
ages 19-50;
10 μg/day for
ages 51-70;
15 μg/day for
ages 71 and
above;
Needed
for calcium
absorption
and for bone
growth and
remodelling
Osteoporosis
Kidney
stones and
calcium
deposits in
heart and
lungs
Skin exposure
to sunlight, fish,
fortified milk

172
Requirement
(Adult)
Examples of
Food Sources
Vit E:
15 mg/day
Needed for
its antioxidant
properties
and important
role in
immune
function
Deficiency is
rare
Increased
risk of death
at higher
doses (400
IU or higher)
Wheat germ,
nuts, seeds,
vegetable oils
Vit K:
120 μg/day
for males; 90
μg/day for
females
Major role in
blood clotting
Excessive
bleeding due
to clotting
impairment,
more likely to
bruise
Not identified
Green
vegetables,
dark colored
berries
Table 7b. Minerals
Requirement
(Adult)
Examples
of Food
Sources
MINERALS
Calcium:
1000 mg/day
for ages 18-
50 1200 mg/
day for ages
51 and above
Needed
for bone
growth and
maintenance,
muscular
contractions,
cardiovascular
and nervous
system
functions,
hormone
and enzyme
secretion
Numbness,
muscle cramps,
convulsions,
lethargy,
abnormal heart
rhythms, low
bone mineral
density
High
amounts for a
long time can
cause risk
for kidney
stones
Milk, cheese,
yogurt,
green; leafy
vegetables
Iron:
8 mg/day
for males;
18 mg/day
for females
ages 19-50;
8 mg/day for
females ages
51 and above
Major role
in oxygen
transports in the
blood
Iron deficiency
anemia, lack
of energy,
headache,
dizziness,
weight loss
Fatigue,
dizziness,
nausea,
vomiting,
weight loss,
shortness of
breath
Dried beans,
eggs,
liver, lean
red meat,
oysters,
salmon,
whole grain

173
Requirement
(Adult)
Examples
of Food
Sources
Zinc:
11 mg/day
for males; 8
mg/day for
females
Major role
in energy
production,
immune
function, and
healing of
wound
Slow growth,
impaired
immune
function, hair
loss, delayed
healing of
wounds,
problems with
sense of taste
and smell
Vomiting,
abdominal
cramps,
diarrhea, and
headaches
can occur
with large
amount of
supplements
Beef, pork,
lamb,
peanuts,
peanut
butter,
legumes
Chromium:
30-35 μg/day
for males;
20-25 μg/day
for females
(lower amount
for age 51
and above)
Enhances
the function
of insulin and
involved with
metabolism
of fat and
carbohydrates
Impaired
glucose
tolerance
Not identified
from dietary
sources
Beer, liver,
eggs,
chicken,
bananas,
spinach,
apples,
green
peppers
Magnesium:
400-410
mg/day for
males; 310-
320 mg/day
for females
(lower
amounts for
ages 19-30)
Major role in
proper muscle
and nerve
function
Muscle
weakness,
sleepiness (all
rare)
No set upper
limits for
dietary intake
Dark green
leafy
vegetables,
nuts, whole
grains, soy
products
Selenium:
55 μg/day
Helps with
antioxidant
function to
prevent cellular
damage
Joint/bone
disease, mental
retardation (all
rare)
Selenosis
(gastro-
intestinal
upsets, hair
loss, fatigue,
irritability,
some nerve
damage)
(rare)
Vegetables,
fish, shellfish,
grains, eggs,
chicken, liver

174
Requirement
(Adult)
Examples
of Food
Sources
Copper:
900 μg/day
Role in the
formulation
of red blood
cells as well
as healthy
blood vessels,
nerves, immune
system, and
bones
Anemia,
osteoporosis
Poisonous
in large
amounts
Organ
meats,
(kidneys,
liver), oysters
and other
shellfish,
whole grains,
beans, nuts,
potatoes,
dark leafy
greens
Iodine:
150 μg/day
Major role in
metabolism
of cells and in
normal thyroid
function
Goiter or
hypothyroidism
Reduced
functioning
of the thyroid
gland (rare)
Iodized salt,
seafood (e.
g. cod, sea
bass), kelp
Phosphorus:
700 mg/day
Major role in
the formulation
of bones and
teeth, also
involved in
the utilization
of fats,
carbohydrates
and protein
for growth and
maintenance
of cells, and
for energy
production
Rare (available
widely in the
food supply)
Deposits in
muscle (rare)
Milk and milk
products
Requirements vary for different ages and status (e. g. lactation, pregnancy). For more
information on specific requirements, see http://fnic.nal.usda.gov and then find the DRI
under “Topics A-Z” on the top navigation bar
Source: U. S. Department of Health and Human Services and National Institute of Health,
U. S. National Library of Medicine, 2010, and Institute of Medicine, National Academy of
Science, 1997, 1998, 2000, 2005 and 2011
WATER
Water is a required nutrient for all human beings. Water is important for
hydration, however, it may be valuable for disease prevention as well. For example,
researchers have found a relationship between water intake and reduction of
gallstones and kidney stones as well as between water intake and colon cancer.
Similarly, maintaining a sufficient intake of water while flying may help reduce the
risk of blood clots.

175
With respect to physical activity, water is important for hydration. When you
are active, you need to remain in a euhydrated (balanced) estate. The DRI (Daily
Recommended Intake) of water is 2.7 liters (90 oz.) per day for women and 3.7 liters
(125 oz.) for men. Water balance means that you are replacing the fluid you lose
through sweating and urine production. Hydration does not just occur from drinking
water. Water can be gained from food, which makes up about 20% of total water
intake, and as well as other beverages. Thus, although water is an excellent source
of fluid, other beverages, such as tea, milk, coffee and 100% juice, can also fulfill
your fluid needs.
Sweating during exercise is one way in which the body tries to cool you. Sweat
is composed of water as well as other substances such as electrolytes (sodium,
potassium, and chloride). The amount of electrolytes in sweat varies among people
depending on sweat rate, fitness level, electrolyte intake, as well as temperature of
the skin after prolonged sweating. Replacement of sodium lost in sweat is not an
issue for most people, considering that, in general, Americans including Filipinos
consume far more salt than their bodies need.
Reference: Complete Guide to FITNESS and HEALTH, Barbara Bushman, Ph. D., American
College of Sports Medicine, 2011, pp. 61-76
Managing Your Weight
Establishing or maintaining a healthy body weight requires an understanding
of how the body uses food to provide energy. In addition, when weight loss is
desired, a plan of action is needed for long-term success.
Energy Balance
Understanding the concept of energy balance (EB) is critical if you want
to understand how body weight is regulated in human beings. EB in its simplest
form simply compares the amount of energy consumed as food with the amount of
energy expended through the combination of resting metabolism, activities of daily
living, and voluntary physical exercise. The three possible states of EB are positive,
negative and neutral. Positive EB occurs when you consume more energy (calories)
than you expend, resulting in weight gain. Negative EB occurs when you expend
more calories than you consume, resulting in weight loss. Neutral EB occurs when
the amount of calories you consume equals the amount that you expend.
Estimating Calorie Needs
Probably the first question that comes to mind when contemplating your own
body weight is How many calories do I need? There are sophisticated laboratory
techniques to estimate this, but these tests are not practical for most people. Table 4
of this module includes one simple method of estimating needed calories based on
body weight and activity level.An alternative method devised by the U. S. Department
of Agriculture (USDA) estimates energy needs based on sex, age and activity level.
Refer to the table in the following page:

176
Estimated Calorie Needs Based on Sex, Age and Activity Level of Adolescents
MALES FEMALES
Age
Activity Level**
Age
Activity Level**
Sedentary
Moderately
Active
Active Sedentary
Moderately
Active
Active
12 1800 2200 2400 12 1600 2000 2200
13 2000 2200 2600 13 1600 2000 2200
14 2000 2400 2800 14 1800 2000 2400
15 2200 2600 3000 15 1800 2000 2400
16 2400 2800 3200 16 1800 2000 2400
17 2400 2800 3200 17 1800 2000 2400
18 2400 2800 3200 18 1800 2000 2400
19-20 2600 2800 3000 19-20 2000 2000 2400
21-25 2400 2800 3000 21-25 2000 2000 2400
Calorie levels are based on the Estimated Energy Requirements (EER) and activity levels from
the Institute of Medicine and Dietary Reference Intakes Macronutrients Report, 2002
**Activity Levels
Activity Level Description
Sedentary less than 30 minutes a day of moderate physical activity in addition to daily
activities;
Moderately Active at least 30 minutes up to 60 minutes a day of moderate physical activity in
addition to daily activities
Active 60minutesadayofmoderatelyphysicalactivityinaddition todailyactivities
Reprinted from U. S. Department of Agriculture
College of Sports Medicine, 2011.
After having a comprehensive reading on nutrition, questions are prepared for
you to answer. Copy the questions and write your answers in your activity notebook.
1. What are the factors that contribute to any of the following which you may have
experienced when you did your cheerdance routine? Choose one from the five
(5) experiences below and give your assumptions:
• dizziness
• heart rate reaching beyond the thr range
• difficulty in executing the cheer dance combinations
• inability to cope with the intensity of the cheer dance routine
• cannot carry own weight or swiftly execute the combinations in the
cheer dance routine

177
2. How can the information gathered on nutrition, through the given reading, help
you perform better in your cheerdance activities?
3. If you were to choose among sedentary, moderately active or active lifestyle,
which would you prefer? Why?
4. Considering cheer dancing activity is a vigorous physical activity, your daily
physical activities, and your nutritional/caloric needs for such activities, come
up with a personal weight management plan. You may use the suggested
template below as your guide.
Template on My Personal Weight Management Plan
My Personal Weight Management Plan
Name:
Weight: Height:
BMI: Classification:
Objective: Weight Gain ( ) Weight Loss ( )
Target Weight: Target No. Of Weeks:
Physical
Activity
No.
Minutes/
Day
Calories
Expended
(Used)
Food to be
Taken in
(Include source:
carbohydrates,
proteins, or fats)
Calories to be
consumed
or Taken in
Remarks
(Positive,
Negative, Neutral
Energy Balance
or EB)
1.
2.
3.
Activity 4: HEALTH CHEER: GO, FIGHT, WIN!
I. Objectives:
• perform a cheerdance routine with mastery and synchrony, completeness,
difficulty (intensity level) and teamwork;
• maintain a healthy and fit lifestyle through cheerdancing; and
• appreciate the value of proper nutrition to the efficient and effective
performance of cheerdances.
• computer/laptop
• LCD projector
• cheerdance music
III. Procedure:
1. Perform a 10-15 minute syllabised warm-up exercises as introduced in
Activity 1 of Part 2 of your lessons.

178
2. With the same groups, you will be given 20 minutes to prepare your
competitive cheerdance routines. You can make use of your own dance
mixes which should last for a maximum of 2 minutes. You will have a
competition within the class. Your performance will be assessed through
these criteria: completeness (gymnastics, contemporary hip-hop and
contemporary dance elements, and cheers), mastery and synchrony,
difficulty (in terms of intensity) and teamwork.
3. Group presentations
Part III: WHAT TO REFLECT and UNDERSTAND
In this part of your lesson, you will go deeper and further
in terms of the demonstration of your understanding of the
benefits of cheer and contemporary dancing to you and
society. You will be given opportunities to reflect more on the
relevance of cheer and contemporary dance to your fitness
and well-being. Activities will be provided for you to integrate
your learning at weight management, lifestyle diseases and
fitness benefits of cheer and contemporary dance which in turn will be beneficial for
others as you initiate activities to influence society.
Activity 1: CHEER ‘EM UP
I. Objectives:
• employ the parts of contemporary dancing which include the beginning,
middle and end (storyline) in creating your cheerdance routines;
• create a combination of cheers and yells to be performed with the
cheerdance routine with the intention of motivating others to engage in
cheerdancing activities;
• perform a cheerdance routine with mastery and synchrony, completeness
of the routine, difficulty (intensity level), and teamwork; and
• maintain a healthy and fit lifestyle through cheer and contemporary dancing.
• computer/laptop
• LCD projector
III. Procedure:
1. Do a 10-15 minute syllabised warm-up exercises as introduced in Activity
1 of Part 2 of your lessons.
2. With same groups, you will be given 20 minutes to refine your original
cheerdance routine by integrating a storyline or developmental treatment
to it and using contemporary dance steps (improvisational steps).

179
3. Dance presentations should have a beginning, middle and end. You can
make use of your own dance mixes which should last for a maximum of
3 minutes. Your performance will be assessed based on these criteria:
mastery and synchrony, completeness of the routine, difficulty (intensity
level), and teamwork.
4. It is a requirement that in any part of your routine, a combination of 2 to
3 lines of cheers and yells should be performed. Content of such cheers
and yells should focus on cheering or convincing others, especially those
with sedentary lifestyle, to engage in cheerdancing activities to adopt and
maintain healthy living. Refrain from using foul and offending words in your
yells and cheers.
5. Present your work to the class.
Activity 2: VIDEO DOCUMENTARY EXHIBITION
I. Objectives:
of the routine, difficulty (intensity level), and teamwork;
• create a video documentary of the conduct of the lessons in cheerdancing
and contemporary dancing with emphasis on the promotion of a fit and
healthy living;
• maintain a fit, healthy lifestyle through cheerdancing; and
• Influence others’ judgement regarding the benefits derived from engaging
in cheerdancing activities.
• videocamera/digicam
• computer/laptop by group with video editing software
• LCD projector
III. Procedure:
1. Do a 10-15 minute syllabised warm-up exercises as introduced in Activity
1 of Part 2 of your lessons.
2. Meet with your group. Assign groupmates to these subgroups:
Group A those with knowledge and skills in videography;
Group B those with knowledge and skills in video-editing; and
Group C those with skills in broadcasting/public speaking.
3. Still maintaininig the same groups, you will be asked to perform your
cheerdance routine with the integrated contemporary dance elements and
treatment. Draw lots to determine the sequence of presentation. The same
criteria for assessment will be used in this activity.

180
4. Those with skills in videography will be assigned to cover the whole
session, from the beginning until the end. Those with skills in broadcasting
or public speaking will then come up with a script to guide the video
coverage and the documentation proceedings. After all performances are
done, those assigned to video-edit these activities covered will proceed to
refine the video documentary and employ other applications to emphasize
the objective of the activity, that is, to influence the viewer of the video
documentary to engage in cheerdancing activities to maintain a fit and
healthy lifestyle.
5. You are encouraged to employ other styles of presentation and coverage.
You are as if featuring a scoop, a very important story for others to watch
and learn from.
6. Are you ready? If so, let’s do this! You will be given 40 minutes to do this.
7. Present the video documentary to the class.
Part IV: WHAT TO TRANSFER
In this phase, you will be challenged to apply the
things you have learned about the lesson into another
context. Your understanding of the lesson will be measured
by your ability to provide tangible results of your learning.
Activity 1: PROMOTIONAL AD (for cheerdance and its benefits)
I. Objectives:
• design a multi-media advertisement promoting the cheerdance festival to
the whole school and the community;
• promote cheerdancing as an excellent means of achieving fitness by
actually airing the designed ad; and
• influence the school and immediate community’s participation to
cheerdancing as an effective and efficient means to achieve fitness and
wellness.
• computer/laptop
• LCD projector
• tarpaulins and other print ads, video advertisements, and/or audio
advertisements

181
III. Procedure:
1. Do a 5-10 minute syllabised warm-up exercises as introduced in Activity 1
of Part 2 of your lesson.
2. Form three groups according to expertise in advertising (print ad, video-
editting, movie-making, social media, wall painting (mural), etc.)
3. Come up with an advertisement that promotes cheerdancing as an
excellent means of achieving fitness and wellness through the cheerdance
festival. Invite everyone to come, watch, and participate in this event, which
is initiated by all classes in your curriculum year level.
4. Your output will be rated according to these criteria: creativity, effectiveness,
relevance.
Activity 2: CHEERDANCE FESTIVAL
I. Objectives:
• conduct a cheerdance festival;
• promote cheerdancing as a means to dance a fit and healthy lifestyle;
of the routine, difficulty (intensity level); and
• maintain a healthy and fit lifestyle through cheerdancing.
• computer/laptop
• LCD projector
• cheerdance music
III. Procedure:
1. Do a 10-15 minute syllabised warm-up exercises using those introduced in
Activity 1 of Part 2 of your lessons.
2. In the previous sessions, you were asked to perform your routines by group
within your class. This time, you will work together as a class, as one single
group. Combine all the best parts of your respective routines including
your dance steps (classical, contemporary and hip hop), gymnastic skills,
cheers and yells, and also your choreography.
3. You will be performing your output in the cheerdance festival together with
all other classes in your grade level.
4. For purposes of uniformity, though it has no bearing in the judgement, you
may assign a common outfit, cheerdance attire, or costume with all of your
classmates, to emphasize synchrony and visual artistry.
5. The same criteria will be used in assessing your performance in this activity.
6. The three best routines will be documented and uploaded to YouTube and/
or Facebook to promote the value of cheerdancing in enhancing one’s
fitness and wellness.
7. Sounds exciting? Let’s go! Let’s fight, and win this game!

182
Activity 3: FITNESS ASSESSMENT
I. Objectives:
• gather data on your HR (Heart Rate) for the past days of engagement in
cheerdance and contemporary dance activities;
• interpret results of your HR based on your own HR Log; and
• reflect on the advantagers of cheerdance and contemporary dance
participation to one’s fitness.
II. Materials:
• HR log
• activity notebook
III. Procedure:
1. Reflect on the data you have entered in your HR log for the past days of
your lesson.
2. Write a one-paragraph essay that represents the result of you HR and
RPE, and explain your findings about your fitness condition now that you
have been through all the activities set for your lessons in cheerdance and
contemporary dance.
3. This will be rated based on these criteria: completeness and correctness
of data, right interpretation of the data gathered, and intensity of exercise
which may be a factor for better fitness.

183
SUMMARY
There is much to enjoy in life. Maximize your enjoyment by staying fit and
healthy. It is a basic need to maintain our health so that all other things will fall into
place and will happen the way they should. Now that you have already learned the
rudiments of managing your weight, watching your diet and keeping your body fit
through cheerdance and contemporary dance, it’s not too early nor too late for you to
start. The best time to be healthy is now.
There is more to dancing than just movement and rhythm. Being fit and healthy
as a result of this active recreational activity are just bonus points. As you make
dancing a habit, you will find out that, as time goes on, you tend to be more sociable,
and more confident yet disciplined, more beautiful inside and out, and find yourself
an essential organ working in a system. Just like any other sport or endeavor for that
reason, dancing develops a sense of community and teamwork.
Influencing your family, community and society, in general, to actively engage
themselves in cheerdance and contemporary dance is never an easy task. It requires
a great deal of commitment to oneself if you intend to be a model of good health
and fitness to others. It is only through serving as a model worthy of emulation that
others will be motivated to follow and do the same. If they will see the positive effect
of dancing on your body, lifestyle, and health, then, without doubt, people around you
will want to dance themselves out too. If your goal is to influence society to be fit
and healthy, then you should “take care of the minutes and the hours will take care of
themselves.”

184
APPENDIX A
READINGS:
THE NUTRITIONAL SIDE OF CHEERDANCE AND CONTEMPORARY DANCING
Nutrition and Weight
When you consume basically the same number of calories as you expend, your
body weight remains relatively stable. If you want to gain weight, you must manipulate
this balance between calories consumed and calories expended.
Gaining Weight
Some people have a difficult time gaining weight. This can be a result of a
higher-than-normal basal metabolic rate or higher physical activity level. When weight
gain is a goal, the focus is on gaining muscle and not fat weight. To do this in a healthy
way, you should consume more meals with healthy snacks. For example, in addition
to three main meals, consume three snacks per day. Consuming about an additional
300 to 500 calories per day would result in about a 1 pound (0.45 kg) per week weight
gain. Healthy snacks include yogurt, peanut butter and jelly sandwiches, cereal with
milk, fruit smoothies, and turkey sandwiches. It is also important to continue to exercise
to ensure that the weight gain is mostly muscle. In particular, resistance training will
be an important factor for building muscle. Although it will take some time, the slower
the weight gain, the more likely it will be to be muscle gain not fat or water gain.
Losing weight
Weight loss is a more common goal than weight gain. Losing weight involves a
negative energy balance. This can be achieved by increasing exercise and decreasing
caloric intake.
Determining Calorie Needs

Total Energy Expenditure (TEE) is the total number of calories your body needs on
a daily basis and is determined by the following:
• Your basal metabolic rate (BMR)
• The thermic effect of food (also known as dietary-induced thermogenesis)
• The thermic effect of your physical activity
Basal Metabolic Rate (BMR)
Basal Metabolic Rate is defined as the energy required to maintain a body at
rest (e. g. breathing, circulation). To precisely determine your BMR, you would need
to fast from 8 to 12 hours and then undergo a laboratory test in which you sit quietly
for about 30 minutes while the air you exhale is analyzed. This determines how many
calories you are burning while at rest. The Basal metabolic rate is 60% to 75% of the
What is a Calorie?
A calorie is defined as the heat required to raise the temperature of 1 gram
of water by 1 degree Celcius. Because this is a relatively small amount, scientists
use larger unit Calories (uppercase C), also called a kilocalorie (abbreviated
kcal.). The Calorie or kilocalorie, is 1,000 calories.

185
total energy expenditure. Typically, the larger and more muscular the person is, the
higher the BMR is.
The Thermic Effect of Food
The thermic effect of food is the energy required to digest and absorb food.
The thermic effect is measured in a similar way as BMR, although the measurement
time is usually about four hours after you consume a meal. The thermic effect of food
is 10% to 15% of your total energy expenditure.
The Thermic Effect of Physical Activity
The thermic effect of activity is the amount of energy required for physical
activity. It can be measured in a laboratory when you exercise on a stationary bike
or treadmill. The thermic effect of the activity is the most variable of the three major
components of total energy expenditure because it can be as low as 15% for sedentary
people and as high as 80% for athletes who train six to eight hours per day.
One other component of total energy expenditure that plays a role is non-
exercise activity thermogenesis (NEAT), which is energy expended in unplanned
physical activity. This can include taking the stairs instead of the elevator, sitting on
a balance ball at your desk, parking farther from your destination in a parking lot,
fidgeting, and other calorie-burning activities.
Maximizing Food Consumption
Consuming an appropriate number of calories and food from various categories
results in optimal nutrition. The table below shows an age-specific daily calorie and
serving size recommendation for grains, fruits, vegetables, and milk and dairy items
for both boys and girls. Note that the calorie recommendations in the table are for an
inactive child; about 200 calories would need to be added for a moderately active child
and 200 to 400 calories per day for a very physically active child.
Daily Estimated Calories and Recommended Servings for Adolescents
Food 9-13 Years 14-18 Years
Calories
Fat
Milk/Dairy
Lean Meat/Beans
Fruits
Vegetables
Grains
1800 kcal for males;
1600 kcal for females
25% - 35% kcal
3 cups
5 oz
1.5 cups
2.5 cups for males;
2 cups for females
6 oz for males;
5 oz for females
2200 kcal for males;
1800 kcal for females
25% - 35% kcal
3 cups
6 oz for males;
5 oz for females
2 cups for males;
2.5 cups for females
3 cups for males;
2.5 cups for females
7 oz for males;
6 oz for females
College of Sports Medicine, 2011, pp. 190

186
APPENDIX B
ILLUSTRATION OF TUMBLING SKILLS
Backward RollForward Roll
Cartwheel
Forward Handspring Back Handspring
Back Tuck
Aerial Cartwheel

187
APPENDIX C: Hand Movements and Positions in Cheerdance
CLAP
Hands in blades, at the
chin, elbows in
BEGINNING STANCE
Feet together, hands
down by the side in
blades
CHEER STANCE
Feet more than shoulder
width apart, hands down
by the side in blades
CLASP
Hands clasped, at the
chin, elbows in
PUNCH
One arm extended
straight up, one arm
on hip, in a fist
L MOTION
One arm extended to
the side with other arm
extended in a punch
motion, (Left L shown)
DIAGONAL
One arm extended in a
high “V” and the other
arm extended in a low
“V” (Right Diagonal
shown)
T MOTION
Both arms extended straight
out to the side and parallel
to the ground, relax the
shoulders
HALF T
Both arms parallel to the
ground and bent at the
elbows, fists into shoulders
SIDE LUNGE
Lead leg bent with the
knee over the ankle,
back leg straight, feet
perpendicular
to each other
FRONT LUNGE
Lead leg bent with the
knee over the ankle,
back leg straight, feet
perpendicular to each
other
LOW V
Arms extended down
forming a “V”
HIGH V
Arms extended up
forming a “V”, relax
the shoulders
LOW CLASP
Arms extended straight
down, in a clasp and
slightly in front of the body
TABLETOP
Arms bent at elbow, fists
in front of shoulders
OVERHEAD CLASP
Arms are straight, above
the head in a clasp and
slightly in front of the face
BOW AND ARROW
One arm extended to side
with other arm bent at
elbow in a half “T” motion
TOUCHDOWN
and parallel to each other,
fist facing in
LOW TOUCHDOWN
down and parallel to each
other, fist facing in

188
APPENDIX D
READINGS: DANCE AND ITS ELEMENTS
Dance
A profound solitary artistic and creative endeavor that requires introspection,
philosophical analysis and complex conceptualization.
I. Classifications Of Dance
A. Interpretative Dance
Dances that are meant to be interpreted for performances and staging.
Dance literatures and signature basic steps are already inherent to these
dances which serve as identifying steps to the dance. Such dances include
folk dance, ballroom dance, and ballet.
B. Creative Dance
Dances that are created out of two approaches, the elemental approach
and creative approach. These dances are highly improvisational in nature
considering the different elements necessary in the creation of dance. Dances
that fall under this classification include modern-contemporary dance, jazz,
pop and hip-hop (b-boying).
II. Elemental Approach in the Creation of Dance
A. Elements of Dance:
1. Space
a. Floor Pattern - Patterns created by the body as it moves through space
examples of which include lines, letters, shapes or polygons, and other
non-geometric patterns.
b. Direction - The course or way in which movement is directed with
reference to the frontal plane of the body. Examples include forward,
backward, sideward, diagonally sideward and upward.
c. Focus - Point of attention by either the performer or the audience. It
may be a personal focus or general focus. Personal focus is the point
of attention by the performer while performing, while general focus is
the point of attention that the performer draws the audience to.
d. Dimension - How performers appear with reference to the audience’s
view. The nearer the performer, the bigger he would appear; the farther
the performer, the smaller he would appear. Dimension has something
to do with perspective.
e. Balance - It may be static or dynamic in nature. Static balance is balance
at rest, while dynamic balance is balance in motion.
f. Levels - They are classified as low, middle and high with the lowest
level the basis of middle and high levels.
g. Mass and Volume - This is dictated by the number of bodies performing
through space. There are dances or parts of the dance performance
that require more dancers while some require less or few.
h. Contours and Shapes - Shapes and forms created by the body or
bodies as they move through space.

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