This document provides information about nutrition for better health and fitness. It discusses macronutrients like carbohydrates, proteins, and fats that should make up a certain percentage of daily caloric intake. It also discusses micronutrients like vitamins and minerals that are essential for various bodily functions. Vitamins discussed include B vitamins, vitamin C, D, E, K, and A. Minerals discussed include calcium, iron, zinc, chromium, magnesium, selenium, and copper. Food sources of these nutrients are also mentioned.

1. MUSIC 10
4th GRADING

2. 20th and 21st Century
Multimedia Forms

3. Opera
- Part of western classical music
form & tradition
- Started in Italy at the end of the
16th century
- Italians were the most creative
of all

4. Opera in the PH
- Started at the mid of 19th
century
- Foreign ensembles
performed here in PH
- It exposed Filipinos to their
inner talents

5. Opera in the PH
- They voiced their sentiments
through opera
- Popular themes are romance,
deceit, murder, vendetta,
human fraility

6. Opera in the PH
Famous operas brought in
the PH are Lucia di
Lammermoor, La Bohome,
La Traviata, and Aida

7. Opera in the PH
Local theaters were venues
for the opera like Zorilla,
Principe Alfonso, Variedades,
Quiapo, and Tondo

8. Opera in the PH
Other Opera venues: Manila
Grand Opera House and
the Metropolitan Theater
(MET)

9. Opera in the PH
First Filipino Opera Sandugong
Panaginip by Pedo Paterno
(August 2,1902)
English translation
The Dreamed Alliance

10. Opera in the PH
First Filipino Opera Conductor
= Bonifacio Abdon
First Filipino Opera Impresario = Dr.
Ramon Javier

11. Opera in the PH
Orchestra Molina was
known for their
interpretation of operatic
works as well as other
classical compositions.

12. Opera in the PH
Noli Me Tangere and
El Filibusterismo
- Composed by National Artist Felipe
Padilla de Leon
- Presented at CCP Main Theater in
1970 and 1975

13. Opera in the PH
La Loba Negra
(The Black She-Wolf)
- Music composed by Franciso Feliciano
- Libretto by Fides Cuyugan Asensio

14. Ballet in the PH
- Dance and ballet interprets
novels, folktales, and stories
- Provides visual excitement
- Only body movements and
facial expressions

15. Ballet in the PH
- Creative steps and arm gestures
make up for lack of spoken words
or sung lyrics
- Enhanced by costumes, sets,
music, & choreography

16. Ballet in the PH
- Filipino ballets present folktales
based on local fables
- Example: Lola Basyang,
Ramayana, etc.

17. Ballet in the PH
- Nutcracker Suite, Swan Lake,
Giselle, and Sleeping Beauty are
adapted by the Filipinos.

18. Musical Play
- Popular and generally
lighter form of musical
drama than opera

19. Musical Play
Themes are more
contemporary and musical
melodies more manageable

20. Musical Play
Acting is less intense and
dramatic; choreography and
dance sequence provides
visual break from plot

21. Musical Play (Broadway)
- First major Broadway play was
SHOWBOAT
- Others: The King and I, My Fair Lady,
Sound of Music, Camelot, West Side
Story, Miss Saigon, Madame Butterfly,
Beauty and the Beast, Lion King, etc.

22. Musical Play in the PH
- Adaptation from novels,
literary works, o biographical
sketches of famous artists

23. Musical Play in the PH
- Andres Bonifacio: Ang Dakilang Anak-Pawis
- Atang – Dulang May Musika
- Katy! The Musical
- Florante at Laura, The Musical
- Daragang Magayon
- Noli Me Tangere, The Musical
- El Filibusterismo, The Musical
- Magsimula Ka, The Musical

24. ACTIVITY #1
- Choose 1 song from any BROADWAY
MUSICAL, write the lyrics
- Research on the background of the story and
how the ARIA’s lyrics relate to the story
- Record yourself explaining it and post in
MAPEH Americium

25. ACTIVITY #2 PROJECT
MUSICAL PLAY
- Choose 1 Musical Play/Movie and
perform an excerpt of it in class
- It should last for only 1 period maximum
TARGET DATE: February 5

26. ARTS 10
4th GRADING

27. Original Performance
with the Use of Media

28. Theater
One of the major art form that
brings together all the other art
forms – from painting and
sculpture, to installation art, to
music, to dance, to literature, even
to computer arts – in a single
production

29. Philippine Theater and
Performing Groups
Interpreted American and
European playwrights and
staged original Philippine
Zarzuelas

30. Philippine Theater and
Performing Groups
PETA (Philippine Educational Theater
Association); founded in 1967 by
Cecile Guidote-Alvarez

31. Philippine Theater and
Performing Groups
Tanghalang Pilipino, resident theater
company of the Cultural Center of the
Philippines, founded in 1987

32. Philippine Theater and
Performing Groups
Repertory Philippines
Trumpets
New Voice Company
Theater Down South
Philippine Opera Company

33. Roles in a Stage Production
Producer
Director
Playwright
Set Designer
Lighting Designer
Costume Designer
Sound Designer
Production Manager
Technical Director
Choreographer
Makeup Designer

34. PRODUCER
- Mere concept to an actual finished
presentation
- Creates the team
- Decides on major logistical matters,
production schedule, and other major
issues

35. DIRECTOR
- Over-all artistic coordinator of the
entire production
- Has a vision of the desired total effect
and impact
- Instructs and guides the actors
(dialogues, blocking, thought &
feelings, facial expression, gestures)

36. PLAYWRIGHT
- Writer of a script for stage
performance
- Script forms the basis of the entire
production
- Director collaborates on making
adjustments

37. SET DESIGNER
- Conceptualize and creates the physical
setup
- Builds the set/s and make it realistic
and appropriate for the scenes

38. LIGHTING DESIGNER
- Coordinates closely with the set
designer
- Creates the mood of each scene,
highlighting events, signaling
entrances, focusing attention, and
providing blanket of darkness for set
and prop change

39. COSTUME DESIGNER
- They study the general setting that the
play is meant to take place in, as well
as each character in the script
- Costumes maybe sewn or assembled
with additional touches

40. SOUND DESIGNER
- Creates and enhances the atmosphere
of the performance
- Includes music both on stage and as
background, which should suit the
general time and place of the play
- Also includes special sound effects

41. PRODUCTION MANAGER
- Coordinates all the complex behind-the-
scenes details of staging a play
- Tasked with overseeing the crews for the sets
and props, sound and music, lighting, and
costumes
- Includes ensuring that all the needed
elements, facilities, and equipment is
available and in good working condition

42. TECHNICAL DIRECTOR
- Shadows the play’s director
throughout the entire production
process
- Carefully notes each actor and every
member of the stage, sound, lighting,
and costume crews need to be
coordinated to bring the director’s
vision to life

43. CHOREOGRAPHER
- When dances are involved in certain
scenes, a choreographer is needed
- Plans the dance steps and rehearses
the actors
- Also during fight scenes

44. MAKEUP DESIGNER
- Plan the hairstyles and makeup to
complement the costumes
- Transform actors into mythical
creatures, animals, a different
nationality, or futuristic beings

45. PE 10
4th GRADING

46. Other Dance Forms
(Cheerdance &
Contemporary
Dance)

47. Review:
BODY MASS INDEX and
WEIGHT MANAGEMENT

48. BMI & WEIGHT Management
“Obesiogenic” – Western culture of
excessive intake of unhealthy, high-
calorie food coupled with physical
inactivity
(a tendency to have a fat citizenry)

49. Review: BMI Classification
BMI CLASSIFICATION
Below 18.5 UNDERWEIGHT
18.5 – 24.9 NORMAL
25.0 – 29.9 OVERWEIGHT
30.0 and above OBESE
BMI = W (kg)
H2 (m2)

50. Review: Waist Circumference
Risk
Category
Waist Circumference (in inches and
centimeters
MEN WOMEN
VERY LOW Below 31.5 in
(80cm)
Below 27.5 in
(70cm)
LOW 31.5 to 39.0
(80-90cm)
27.5 to 35.0 in
(70-89cm)
HIGH 39.5 to 47.0 in
(100-120cm)
35.5 to 43.0 in
(90-109cm)
VERY HIGH Above 47.0 in
(120 cm +)
Above 43.0 in
(110.0 cm+)

51. PHYSICAL ACTIVITY
Refers to bodily movement produced by
the skeletal muscles that requires energy
expenditure and produces progressive
health benefits

52. EXERCISE
A type of physical activity that requires
planned, structured, and repetitive bodily
movements to improve or maintain one
or more components of physical fitness

53. INTENSITY of EXERCISE
3 steps to determine the
intensity of exercise or cardio-
respiratory training zone
according to heart rate
reserve

54. INTENSITY of EXERCISE
1. Estimate your maximal heart rate
(MHR)
MHR = 207 – (0.7 X age)

55. INTENSITY of EXERCISE
2. Check your resting heart rate (RHR)
for a full minute in the evening, after
you have been sitting quietly for about
30mins reading, watching or relaxing.

56. INTENSITY of EXERCISE
3. Determine your heart rate reserve
(HRR) by subtracting the resting heart
rate from the maximal heart rate
HRR = MHR - RHR

57. INTENSITY of EXERCISE
4. Calculate the Training Intensity (TI) at 30,
40, 50, 60, 70 and 85 percent. Multiply the
heart rate reserve by 0.3, 0.4, 0.5, 0.6, 0.7,
and 0.85, and then add the RHR to all
Ex: 60% TI = HRR x .60 + RHR

58. INTENSITY of EXERCISE
ACTIVITY

59. MY INTENSITY of EXERCISE
NAME: ____________________________________ AGE: ____________
MHR: ____________ HRR: ____________ RHR: ____________
Percentage Training Intensity Cardio-Respiratory Training Zone
30 percent (125 x .3) + 68 = 106 bpm LIGHT INTENSITY
(106 – 118 bpm)
40 percent (125 x .4) + 68 = 118 bpm
50 percent MODERATE INTENSITY
(118 – 143 bpm)
60 percent
70 percent VIGOROUS INTENSITY
(143 – 174 bpm)
85 percent

60. Review:
COMMON INJURIES and
FIRST AID INVOLVED in
RECREATION

61. COMMON INJURIES &FIRST AID
SPRAINS
Stretch or tear of a ligament
STRAINS
Twist, pull, or tear of a muscle tendon
KNEE INJURY
Blow or twist to the knee
FRACTURE
Break in the bone
DISLOCATION
Separation of joints

62. COMMON INJURIES &FIRST AID
SYMPTOMS:
- Pain
- Swelling
- Bruising
- Difficult and painful movement
deformity
- A pop, snap, or tear is sometimes felt or
heard when injury occurs

63. COMMON INJURIES & FIRST AID
FIRST AID
Protection
Rest
Ice
Compression
Elevation
Diagnosis

64. COMMON INJURIES & FIRST AID
FIRST AID
In the first few days of an injury, remember to
avoid HARM
Heat
Alcohol
Running or other excessive exercise
Massage

65. Review:
CHEERDANCE

66. CHEERDANCE
Coined from the words, cheer and dance
CHEER = to shout out words or phrases that
motivate and boost morale of a team
DANCE = physical activity that expresses
emotions or gestures while performing bodily
movements with rhythm

67. CHEERDANCING rooted from
CHEERLEADING
CHEERLEADING is the performance of a
routine, usually dominated by gymnastic skills
such as jumps, tumbling skills, lifts, tosses
combined with shouting of cheers and yells to
lead the crowd to cheer for a certain team
during a game or sport

68. CHEER DANCE BASIC POSITIONS
Clean
Clap
Clasp
High V

69. CHEER DANCE BASIC POSITIONS
Low V
T
Broken T
Dagger

70. CHEER DANCE BASIC POSITIONS
Candle Stick
High Punch
Right K – Left K
Right L – Left L

71. CHEER DANCE BASIC JUMPS
T Jump

72. CHEER DANCE BASIC JUMPS
Tuck Jump

73. CHEER DANCE BASIC JUMPS
Hurdler Jump

74. CHEER DANCE BASIC JUMPS
Pike Jump

75. CHEER DANCE BASIC JUMPS
Toe Touch

76. Review:
NUTRITION for BETTER
HEALTH and FITNESS

77. NUTRIENT NEEDS
It includes Carbohydrates, Proteins, Fats,
Vitamins, Minerals, and Water.
MACRO = Carbo, Protein, Fats
MICRO = Vitamins and Minerals

78. MACRONUTRIENTS
CARBOHYDRATES
- Source of energy
- Vital for optimal functioning of your
body
- Blood glucose (sugar) needed by the
brain and CNS
- 45% to 65% of your caloric intake
should be from CARBO

79. MACRONUTRIENTS
SOURCES of CARBOHYDRATES
- Grains = bread, cereal, rice, pasta
- Fruits
- Vegetables
- Dairy = milk, yogurt, cheese

80. MACRONUTRIENTS
PROTEINS
- Made up of small units called AMINO
ACIDS
- Building blocks of the body
- Promotes muscle growth
- Required for many body functions
- Assists with chemical reactions and
hormones

81. MACRONUTRIENTS
SOURCES of PROTEINS
- Meat
- Fish
- Beans
- Yogurt
- Peanuts
- Eggs
- Some fruits and vegetables

82. MACRONUTRIENTS
PROTEINS
- 10% to 15% of your calorie intake
- It can be increased for athletes and may
vary depending on the sport, intensity
and frequency of workout, and how
experienced the athlete is

83. MACRONUTRIENTS
FATS
- Also called lipids, provided in the diet
from such sources like animal protein,
butter, oils, nuts, and many refined
products
- Needed in appropriate amounts for
normal body functions

84. MACRONUTRIENTS
FATS
- Less than 10% of your calorie intake
- Saturated fats, monounsaturated fats, and
polyunsaturated fats
- Transfat, naturally found in some animal
products but also a result of
HYDROGENATION

85. MACRONUTRIENTS
HYDROGENATION
- Changes the structure of fat to make it
more stable but as a result produces
more saturated fats (solid at room
temperature)
- To increase the shelf life of product

86. MICRONUTRIENTS
VITAMINS

87. VITAMINS
THIAMIN – carbo & protein metabolism &
functions of heart, muscles, and nervous
system
RIBOFLAVIN – energy production and red
blood cell production
NIACIN – energy production & health of
digestive system, skin, and nerves

88. VITAMINS
PANTOTHENIC ACID - energy production
BIOTIN - energy production
VIT B6 – protein metabolism, immune and
nervous systems functions
FOLATE – cellular growth, replication,
regulation, & maintenance

89. VITAMINS
VIT B12 – red blood cell formation,
neurological function, role with metabolism
VIT C – antioxidant properties, iron
absorption, and role with connective tissues
VIT A – role in vision as well as healthy
teeth, bones, and skin

90. VITAMINS
VIT D – calcium absorption and for bone
growth and remodeling
VIT E – antioxidant properties & important
role in immune function
VIT K – role in blood clotting

91. MINERALS
CALCIUM – bone growth and maintenance,
muscular contractions, cardiovascular &
nervous system functions, hormone &
enzyme secretion
IRON – major role in oxygen transports in
the blood

92. MINERALS
ZINC – major role in energy production,
immune function, and healing of wound
CHROMIUM – enhances the function of
insulin and involved with metabolism of fat
and carbohydrates

93. MINERALS
MAGNESIUM – major role in proper muscle
and nerve function
SELENIUM – helps with antioxidant function
to prevent cellular damage
COPPER – role in the formulation of red
blood cells as well as healthy blood vessels,
nerves, immune system, and bones

94. MINERALS
IODINE – major role in metabolism of cells
and in normal thyroid function
PHOSPHORUS – formulation of bones and
teeth, also involved in the utilization of fats,
carbo, and protein for growth &
maintenance of cells, and for energy
production

95. WATER
- Required nutrient for all human being
- Valuable for disease prevention
- Important for hydration
- Not only from drinking but as well as
from food

96. WATER
- Required nutrient for all human being
- Valuable for disease prevention
- Important for hydration
- Not only from drinking but as well as
from food

97. WATER
- EUHYDRATED (balanced) estate
- DRI (Daily Recommended Intake) of
water
MEN = 3.7 liters
WOMEN= 2.7 liters
- WATER BALANCE = replacing water lost
from sweating & urinating

98. ENERGY BALANCE
- Compares the amount of energy
consumed as food with the amount of
energy expended through metabolism,
daily activities, and voluntary physical
exercise

99. ENERGY BALANCE
POSITIVE EB = when you consume more
energy than you expend (WEIGHT GAIN)
NEGATIVE EB = when you expend more
calories than you consume (WEIGHT LOSS)
NEUTRAL EB = equal

100. 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 60 minutes a day of moderately physical
activity in addition to daily activities

101. HEALTH 10
4th GRADING

102. Other Dance Forms
(Cheerdance &
Contemporary
Dance)

103. Review:
BODY MASS INDEX and
WEIGHT MANAGEMENT