Pe10 lm u3

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10
Physical
Education
Learner’s Material
Department of Education
Republic of the Philippines
This book was collaboratively developed and reviewed by
educators from public and private schools, colleges, and/or universities.
We encourage teachers and other education stakeholders to email their
feedback, comments, and recommendations to the Department of
Education at action@deped.gov.ph.
We value your feedback and recommendations.
All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -
electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.
Unit 3

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Physical Education and Health – Grade 10
Learner’s Material
First Edition 2015
ISBN:
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Published by the Department of Education
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Jose D. Tuguinayo Jr., Marivic B.Tolitol, Jerry F. Crausus

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INTRODUCTION
Your Engagement in active recreation, sports, physical activities, and
understanding of health concepts will contribute to your sense of social
connectedness and help you assume greater responsibility through a variety of roles
as you participate in a real world situation. The Physical Education and Health
modules are uniquely crafted to explore your greatest potential and promote lifelong
skills through active participation in the different learning experiences. Emphasis is
placed on combining tactical knowledge that you will acquire, and the development
of skills for a better performance and achievement of the expected learning
outcomes.
This module is designed to provide and equip you with knowledge, skills, and
habits that will enable you to achieve competence in maintaining your health and
physical condition. The domain in Physical Education focuses on the importance of a
healthy lifestyle and physical activity through active recreation such as sports,
fitness, street dance and hip-hop dance, while Health Education emphasizes on the
development of the proper skills of a health-conscious consumer, lifelong
participation in health trends, issues and concerns in health care, and planning for a
health career.
Each module follows a standard format or pattern with a short overview of the
lesson, content and performance standards, pre-assessment and instructional
activities categorized into four levels: What to Know, What to Process, What to
Understand, and What to Transfer. Every level provides activities that will allow you
to experience meaningful and varied learning. Your involvement in the different tasks
can take many forms, ranging from self-reflection and group tasks to beyond the
classroom learning activities. Like any good material, you will also be assessed and
evaluated to ensure that you will have a thorough grasp of the lesson before tackling
the next activity. Your deeper understanding of the lesson will help you gain more
relevant skills and information, preparing yourself for the challenges of the world.
As you start putting life into this module, you will discover many great
opportunities and learning experiences that will change the way you spend your time.
You need to visualize a better version of yourself and aspire to achieve a holistically
healthy you.
Come on. Let’s get started!

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Table of Contents
PHYSICAL EDUCATION
Unit 3: Active Recreation (Street and Hip-Hop Dances) ...................................105
Introduction......................................................................................................106
Learning Competencies...................................................................................106
Pre-Assessment ..............................................................................................107
Part I: What to KNOW .....................................................................108
Part II: What to PROCESS..............................................................117
Part III: What to REFLECT and UNDERSTAND.............................131
Part IV: What to TRANSFER...........................................................136
Summary........................................................................................................137
References .....................................................................................................138

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Unit 3: Active Recreation
(Street and Hip-Hop Dances)

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Module No. : 3 Number of Sessions: 8
CONTENT STANDARD PERFORMANCE STANDARD
The learner . . .
• demonstrates understanding
of lifestyle and weight
management to promote
societal fitness.
The learner . . .
• maintains an active lifestyle to
influence the community and
society to participate in physical
activities.
• practices healthy eating habits
that support an active lifestyle.
I. Introduction

Recreation is a therapeutic refreshment or relaxation of one’s body and mind.
Activities done for this purpose are called recreational activities. Its main objective is
to revitalize the physical, mental, social, and emotional aspects of a person.
In today’s world that is full of stress and pressures, we all need to engage in
recreational activities to relieve our tensions.
Dance is a recreational activity that can develop our physical, mental, social,
and emotional health. Dancing as part of our lifestyle can surely sustain our fitness.
But it should be coupled with proper eating habits and weight management in order for
a person to live a healthy life.
In this unit, you will perform hip-hop and street dances. You will also discover
how these dances can revitalize your body and mind, and sustain fitness.
At the end of this module, you will consider dancing to be one of your recreational
activities, combining it with healthy eating habits to sustain lifelong fitness.
In this module you are expected to:
• assess your physical activities, exercise, and eating habits;
• determine risk factors related to lifestyle diseases (obesity, diabetes, heart
disease);
• engage in moderate to vigorous physical activities for at least 60 minutes a
day, in and out of school;
• apply correct techniques to minimize risk of injuries;
• analyze the effects of media and technology on fitness and physical activity;
• critique (verify and validate) media information on fitness and physical activity
issues;
• express a sense of purpose and belongingness by participating in community
services and programs that deal with physical fitness; and
• recognize the needs of others and how to help in meaningful ways.

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Pre-Assessment
Copy and answer in your quiz notebook.
A. Write AGREE, if you think the statement is correct and DISAGREE if otherwise.
1. An RPE of 10 means that the activity is very light.
2. Swimming and playing basketball are vigorous activities.
3. Street and hip-hip dances are active recreational activities.
4. Proper execution of dance steps increases the risk of injuries.
5. A normal nutritional status means that weight is proportional to the height.
6. Physical inactivity and an unhealthy diet are risk factors for heart disease.
7. Risk walking and dancing are activities which are of moderate intensity.
8. One can help the community by sharing his/her knowledge and skills in
dancing.
9. Surfing on the internet and playing computer games greatly improve one’s
fitness.
10. A physically active person engages in 5-10 minutes of moderately vigorous
physical activity three or more times a week.
B. Draw if you think you can confidently do the task and if you cannot.
_____I can identify the risk factors related to heart diseases.
_____I engage in moderate to vigorous activities regularly.
_____I recognize that I have responsibilities in my community.
_____I examine media information on fitness before trusting them.
_____I am aware of the needs of others, and I am willing to help them.
_____I can assess the level of my physical activity participation and readiness.
_____I know that media and technology have advantages and disadvantages to
our health.
Refer to the table to know what your answers mean.
All
You possess all the skills expected of you in this module
and will have little difficulty in accomplishing the tasks.
One or more
You possess some of the skills expected of you in this
module and might have some difficulty in accomplishing
the tasks but willingness and enthusiasm will surely help.

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INSTRUCTIONAL ACTIVITIES
Part I: WHAT TO KNOW
Welcome to the first part of your lesson in Street and Hip-
Hop Dances. In this phase, various activities and challenges
will enable you to review and reveal your knowledge in
the previous and upcoming lessons. This part will surely
stimulate your excitement to perform street and hip-hop
dances as you get to understand them deeply. Remember
that you have to accomplish every activity so that you will
have excellent performance in the next stages. Are you excited? You may now begin
your first challenge. Good luck and happy learning!!!
Activity 1: BE OR BE
I. Objectives:
To determine what physical activities can sustain fitness or not
To share thoughts on how media and technology affect the physical activity
and fitness of a person
II. Procedure:
1. Listen as the teacher dictates the following physical activities:
- playing computer games - jogging
- reading books - folk dancing
- movie marathon - street dancing
- watching television - surfing on the internet
- jumping jacks - playing basketball
- running - scrubbing the floor
- playing badminton - fetching a pail of water
- hip-hop dancing
2. At the teacher’s signal after each physical activity, do the corresponding
action based on its ability to sustain fitness and your feelings when
performing the activity:
Does the
activity sustain
fitness?
What are your
feelings when
you do activity?
Action
yes happy jump 5 times and show a happy face
yes sad jump 5 times and show a sad face
no happy sit and show a happy face
no sad sit and show a sad face
1. What are the activities that can help improve our fitness? Why do you say so?
2. What are the activities that are sedentary in nature? Why do you say so?
Processing Questions:

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3. How do surfing on the Internet and playing computer games affect our
physical activity and fitness?
4. Which of these activities will you choose as your lifetime hobby? Why?
Activity 2: SINE MO ‘TO presents: SITIO KATAMAKAWAN
I. Objectives:
To determine the risk factors related to lifestyle diseases
To suggest ways on how to improve one’s physical activity and fitness
II. Materials/Equipment:
• pen and notebook
• copy of the story about Sitio Katamakawan
III. Procedures:
1. Listen to your teacher as s/he reads the story about Sitio Katamakawan or
observe your selected classmates as they dramatize the story about Sitio
Katamakawan.
2. Take down notes to answer the questions after:
• Describe the lifestyle of the people of this community.
• Would you like to live in this community? Why?
• Which health dimensions are sustained, and which need improvement
in this community?
• Do the people live a physically active and healthy lifestyle?
• What are the possible diseases the people of this community might
have?
• What are the risk factors of these diseases?
• If you were a friend of one of the members of this community, what
would you advise her/him to achieve fitness?
• What are the advantages and disadvantages of media and technology
to our health?
• What recreational physical activities can you suggest to the children,
teenagers, and adult members of Sitio Katamakawan?
Sitio Katamakawan is a community of lazy and gluttonous people. They sit or lie
all day and eat everything their mouth desires. Each family has a housemaid to take
care of all the household chores. The children of this community are addicted to playing
computer games although they maintain their passing grades. They are not allowed to
play outside to prevent accidents. Most of the time, the teenagers surf the Internet. Most
of the parents are overweight because after their office work, they watch television while
having night snacks. Some men are into smoking and drinking alcohol.
On the other hand, during weekends, each family goes to church and watches
movies together. They maintain their strong family bonds. Values such as respect to
elders and obedience are also preserved in this community.

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Activity 3: 4 PICS, 1 WORD
I. Objectives:
To describe street dance and hip-hop dance,
To identify the dance style of street dance and hip-hop dance
To trace the origin of street and hip-hop dances
• pictures of a DJ, person who is rapping, a person who is breakdancing,
and graffiti art
• videos of dancers doing the breaking, locking, and popping movements
• pictures of dancers dancing in streets, dance parties, block parties, parks,
school yards, raves, and nightclubs
III. Procedure:
1. Look at each picture closely and arrange the scrambled letters to form the
word/s that collectively describe them. Write your answer on your lecture
notebook.
2. After unscrambling the letter to form the correct word, come up with a
statement that would relate the pictures to the formed word.
3. Present your answer to the class and listen attentively as your teacher
facilitates the discussion.
Level 1
RETEST ANDCE
dancing in the yard
dancing at the park dancing at the Rave
dancing on the street

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Level 2
Shuffling Popping LockingB-boying
ERSETT DENAC SELYTS
Level 3
Rave Dance Punk Dance Hip-Hop DanceHouse Dance
LESMAXPE OF TEREST DENCAS

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Level 4
Rapping Breakdance Graffiti ArtDJ
PIH-POH LUCTURE
Level 5
Hip-hop culture dance styles dance stylesHip-hop music
POH-IHP DANCE

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Level 6
New York African-American Latin-American1970
RIGINO FO POH-PIH
Level 7
Tutting Locking B-boyingKrumping
PIH-OPH EDNAC YESTLS

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Activity 4: CINEMA 1: NOW SHOWING-STEP UP 4
I. Objectives:
To describe street dance and hip-hop dances, and their dance styles
To share the contribution of street dance and hip-hop dances to fitness
• dvd copy of Step Up 4 movie
• audio-visual set
III. Procedure:
1. Watch carefully the movie Step Up 4.
2. Answer the following questions in your lecture notebook:
• What dance form is shown in the movie?
• What is a street dance?
• What is a hip-hop dance?
• What particular movements/steps strike you? Show them.
• Can street dance and hip-hop dance improve fitness? How?
• Can we use street dance and hip-hop dance as our recreation activity?
Why and how?
Points to remember

Street dance refers to dance styles that have evolved outside of dance studios.
It is performed in streets, dance parties, parks, school yards, or in any available space.
It is often improvisational and social in nature, encouraging interaction and contact
with spectators and other dancers.
A full street dance is a collection of various similar dance moves and styles put
together into one practice and regarded as the same dance.
Hip-hop is a cultural movement best known for its impact on music in the
form of the musical genre of the same name. It has its origins in the Bronx, in New
York City, during the 1970s, mostly among African Americans and some influence of
Latin Americans. Hip-hop culture is composed of the pillars such as DJ-ing, rapping,
breakdancing, and graffiti art.
Hip-hop dance, on the other hand, refers to street dance styles primarily
performed to hip-hop music or that have evolved as part of hip-hop culture. Hip-hop
music incorporates a number of iconic elements, most notably DJing and rapping,
along with things like beat boxing, sampling, and juggling beats on turntables.
Think of this...
• What recreational activity did you discover at this stage? Can
you make it as your lifetime hobby?

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STREET AND HIP-HOP DANCE STYLES
B-Boying-
B-boying or breaking, also called breakdancing, is a style of street dance and
the first hip-hop dance style that originated among Black and Puerto Rican youths in
New York City during the early 1970s. A practitioner of this dance is called a b-boy,
b-girl, or breaker. Although the term breakdance is frequently used to refer to the
dance, b-boying and breaking are the original terms.

Four Movements:
Toprock footwork-oriented steps performed while standing up
Downrock footwork performed with both hands and feet on the floor
Freezes stylish poses done on your hands
Power moves
comprise full-body spins and rotations that give the illusion
of defying gravity

Popping
Popping was popularized by Samuel Boogaloo Sam Solomon and his crew the
Electric Boogaloos. It is based on the technique of quickly contracting and relaxing
muscles to cause a jerk in a dancer’s body.

Popping forces parts of your body outwards, similar to an explosion within
parts of your body. Popping also contracts muscles, but it is followed by relaxation that
gives it the jerking appearance of popping.
Locking
Locking or campbellocking, was created by Don Campbellock Campbell in 1969
in Los Angeles, California. It was popularized by his crew, The Lockers. Locking can be
identified by its distinctive stops. It is usually performed by stopping the fast movement
that you are doing, locking your body into a position, holding it, and then continuing at
the same speed as before. In locking, dancers hold their positions longer. The lock is
the primary move used in locking. It is similar to a freeze or a sudden pause. A locker’s
dancing is characterized by frequently locking in place and after a brief freeze moving
again.
Krumping
Krumping is a form of dancing that originated in theAfrican-American community
of South Central Los Angeles, California and is a relatively new form of the “Urban”
Black dance movement. It is free, expressive and highly energetic. Most people paint
their faces in different designs. Krumping is a dance style to release anger. It is reported
that gang riots in the United States decreased because of krumping style.

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Tutting
It is a creative way of making geometric shapes forming right angle using your
body parts. The style was originally practiced by young funk dancers. It is derived from
the positions people were drawn in during the days of the Ancient Egyptians. It is the
positions seen in these portraits that have been adopted by dancers today. Tutting is
still a greatly respected move and King Tut aka Mark Benson is widely acclaimed for
pioneering the style.
Shuffling
The Melbourne Shuffle (also known as Rocking or simply The Shuffle) is
a rave and club dance that originated in the late 1980s in the underground rave music
scene in Melbourne, Australia. The basic movements of the dance are a fast heel-and-
toe action with a style suitable for various types of electronic music. Some variants
incorporate arm movements. People who dance the shuffle are often referred to as
rockers, due in part to the popularity of shuffling to rock music in the early 1990s.
Waacking
Waacking” is an African American form of street dance originating from the
1970’s disco era of the underground club scenes in Los Angeles and New York City.
Waacking consists of stylized posing and fast synchronized arm movements to the
beat of the music. Today, waacking is a popular element of hip hop dance.

CHECK UP
Answer on your quiz notebook.
1. What dance styles, formally known as vernacular dances, refer to dances
that evolved outside of dance studios?
2. What form of street dance is performed impromptu in large crowds?
3. What culture is created by DJ-ing, rapping, breakdancing, and graffiti art?
4. What dance style is primarily performed to hip-hop music and have evolved
as part of hip-hop culture?
5. What hiphop style is based on the technique of quickly contracting and
relaxing muscles to cause a jerk in a dancer’s body?

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Part II: WHAT TO PROCESS
Congratulations for successfully finishing the first stage!
Now in the first part of this stage, you will assess yourself
on how prepared you are for the next moderately vigorous
activity. Remember that you have to take these assessments
honestly to prevent harm. Then, you will try to experience
street and hip-hop dancing by executing some of their dance
styles and creating a simple choreographed routine. We are
sure you are now very eager to do it. So what are you waiting for? Start now!
Activity 5a: LET’S TALK ABOUT YOUR PHYSICAL ACTIVITIES

I. Objectives:
.To assess your own level of participation and readiness in physical activity
To assess your eating habits
• copy of Physical Activity Assessment form
• interpretation of results
III. Procedure:
1. Answer the Physical Activity Assessment (PAA) form honestly.
Physical Activity Assessment
Put a tick (/) mark on how often you do the following activities.
Activities
Minimal
(A few times
a month)
Often
(2-3 times a
week at least
30-45 minutes
or longer)
Regular
(3-5 times a
week at least
30-45 minutes
or longer)
Habitual
(Daily for at
least 30-45
minutes or
longer)
Never
Sit/lie around
Watch television
Sit and do needle work
Indulge in computer games and
surfing
Exercise for strength and flexibility
Yoga
Tai Chi
Resistance Training

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Activities
Minimal
(A few times
a month)
Often
(2-3 times a
week at least
30-45 minutes
or longer)
Regular
(3-5 times a
week at least
30-45 minutes
or longer)
Habitual
(Daily for at
least 30-45
minutes or
longer)
Never
Go mall-strolling
Play golf
Go bowling
Active Recreational Activities
Ballroom dancing
Badminton, basketball, softball
Skating, Roller blading
Tennis
Brisk walking
Running/jogging
Bicycling
Aerobic dancing
Swimming
Aero-Kick Boxing
Parking your car farther away
from entrance of a mall
Adding extra steps to your daily
routes
Doing household chores
Running errands
Grocery shopping
Taking the stairs instead of the
elevator
Taking longer routes when
walking back home
Walking to the store, church or
banks

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Compare your answers with the Filipino Pyramid Activity Guide.
1. What does the result of your PAA tell you?
2. How do you feel about the result?
3. Do you think you are ready for your next activities?
THE FILIPINO PYRAMID ACTIVITY GUIDE
ROSA ALLYN G. SY. MD. FPCP
CARDINAL SANTOS MEDICAL CENTER
Source: www.diabetesphil.org/journals/Year%20XVIII1.pdf
• Sit or lie
• around
• Be a couch
• potato
• Play cards/
• Watch TV
• Playcards/mahjong
• Sit and do needle work
• Indulge in computer
games and surfing
(0.3Kcal/min/KG BW)
• Go Mall-Strolling
• Play Golf
• Go Bowling
(0.4-0.09Kcal/min/
KG BW)
• Stretching
• Yoga
• Tai Chi
• Resistance
training
• Brisk walking
• Running / Jogging
• Bicycling
• Aerobic Dancing
• Swimming
• Aero and Kick Boxing
(0.08-0.23Kcal/min/KG BW)
(0.03-0.12 Kcal/min/KG BW)
• Ballroom Dancing
• Badminton, Basketball
• Softball
• Skatng / Roller Blading
• Tennis
• Pko, Sipa, Patintero
(0.05-0.14 Kcal/min/KG BW)
0.04 - 0.10 Kcal/min/Kg BW)
• Taking the stairs instead of the elevator
• Taking longer routes
• Walking to the store, church, banks,
or mailbox
• Parking your car farther away
• Adding extra steps to your daily routine
• Taking stretch breaks at home or work
• Doing household chores
• Running errands
• Grocery shopping

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The base of the pyramid includes activities that are easy, convenient and
accessible to everyone. These activities, part of our daily routines, when performed
habitually or daily for a minimum of 30 minutes, even 10 minutes at a time will provide
metabolic efficiency by increasing total energy expenditure. So if you are diabetic
or obese, with poor sugar control and have never engaged in any form of exercise
before, activities like walking, climbing the stairs, and doing household chores may be
a good start.
It is important to note that for beginners, the amount of cumulative activity time
is more important than the specific type and manner of activity. Aerobic exercises
like jogging, brisk walking, swimming, aerobic dancing, and recreational activities like
ballroom dancing, badminton, and tennis burn more calories per minute per body
weight and are advised for those who want to lose more weight. To get the most
benefit from the activity, it has to be done 3-5 times a week for at least 30-45 minutes.
These activities will also improve your cardiovascular endurance.
Leisure activities like bowling and playing golf burn approximately 0.04-0.09
kcal/min/kg BW. Though these activities are enjoyable and are associated with energy
expenditure, they are not recommended as part of our daily activities. This is because
cardiovascular benefit is achieved only if we can sustain our heart rates at 60-75% of
our target heart rate.
Strengthening and flexibility exercises, on the other hand, are intended to
improve bone and muscle strength and improve resilience of our connective tissue.
Although you may do it every day, performing it 2-3 times per week may be enough to
provide you with its maximum benefits.
Activities that burn the least calories should be avoided. The top of the pyramid
refers to activities that are frequently performed by most children and adults who are
overweight. These activities are believed to be responsible for the progressive rise in
obesity and diabetes in the country.
Regular activity is no doubt beneficial to everyone. No one is too old to enjoy
the benefits of regular physical activity.
To maintain health, one would need to burn 700-1000 kcal per week. For a 60
kg female walking briskly for 30 minutes (150 kcal) 5 days a week will burn 900 kcal.
To lose weight, one has to burn 2000-3000 kcal per week. A 75-kg male walking
briskly for 45 minutes (338 kcal) 6 days a week will burn 2,028 kcal and is expected
to lose 0.5 pound a week if he keeps his food intake within the recommended range.
The FILIPINO PYRAMID ACTIVITY GUIDE is intended to be a guide that
should help everyone select activity that best fits his lifestyle and health needs. Just
30 minutes of the different activities over the course of a day is healthy and rewarding!
Start getting your rewards, start your EXERCISE NOW!

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• Which of these activities do you do for at least 10 minutes at a time for 30
minutes a day for at least 5 days a week?
• Based on the Filipino Pyramid Activity Guide, do you consider yourself as an
active or inactive person? Why?
• How much time do you engage in dancing?
• If you do not like to engage in dancing, which of the activities in the Filipino
Pyramid Activity Guide will you choose as your hobby?
Activity 5b: ARE YOU READY TO DANCE?
Perform the following movements with a step close to the right and left
alternately (moving forward or backward) for 10 minutes to a 2/4 time music. After 10
minutes, identify the intensity of the activity based on the Rate of Perceived Exertion
(RPE) chart.
Figures Step Pattern Repetition
Close and
Open
right and left arms in second position (ct 1),
right and left arms in first position (ct 2)
32 measures
Arm Raise Raise both arms high (cts 1,2) 32 measures
Punch Punch right (cts 1,2)
Punch left (cts 1,2)
32 measures
Arm Sway Sway both arms high to the right (cts 1,2)
Sway both arms high to the left (cts 1,2)
32 measures
RPE CHART
Rate of Perceived Exertion
10 Max Effort Activity
Feels almost impossible to keep going
Completely out of breath, unable to talk
9 Very Hard Activity
Very difficult to maintain exercise intensity
Can barely breathe and speak a single word
7-8 Vigorous Activity
On the verge of becoming uncomfortable
Short of breathe, can speak a sentence
4-6 Moderate Activity
Feels like you can exercise for hours
Breathing heavily, can hold a short conversation
2-3 Light Activity
Feels like you can maintain for hours
Easy to breathe and carry on a conversation
1 Very Light Activity
Anything other than sleeping, watching TV, riding a car, etc.
GPP Synerfitness @ rewindiet.com

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• What is your RPE after the activity?
• What does the result tell you?
• How do you feel about the result?
• Do you think you are ready for the next activity?
Activity 5c: HOW ABOUT YOUR DIET?
Study the nutritional needs of the Filipino teenager. See if you are eating the
right amount of food needed by your body.

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1. Are you eating the right amount of food needed by your body?
2. Explain the interplay of food and weight.
3. What is the importance of eating a balanced diet to lifelong fitness?
Now that you have assessed yourself, do the next activities based on your
physical capacity.
Activity 6: IT’S STREET DANCE TIME!
I. Objective:
To execute some of the street dance styles
• street dance music
• audio set
• notebook
III. Procedure:
1. Copy the table in your notebook.
Record of Heart Rate
Activity
Heart Rate
(before)
Heart Rate
(after)
RPE
Practice for Street Dance
Performance of Street dance
Practice for Hip-Hop Dance
Performance of Hip-hop dance
Practice for Flash Mob
Performance of Flash Mob
2. Form a group of 6-8 members.
3. Discuss with your group the possible injuries that might happen in the
following situations:
• not doing warm-up and stretching activties
• not executing dance styles properly
• not observing safety measures at all times
4. Follow your teacher as he/she teaches the class the common styles in
street dancing like b-boying, popping and locking.

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5. Create a simple dance routine (2-3minutes) applying common styles in
street dance like b-boying, popping and locking.
6. Practice for 20 minutes.
7. Observe utmost care while doing the activity to avoid injuries.
8. Present it to the class.
9. Your performance will be rated according to the following criteria:
attitude, respect, initiative and participation, dependability, execution, and
observance of safety.
Criteria Advanced
(4)
Proficient
(3)
Approaching
Proficiency
(2)
Developing
(1)
Attitude Positive
attitude;
Always willing
to try
Positive attitude;
most often
willing to try
Inconsistent
attitude;
needs some
encouragement
Poor attitude;
Does not
respond to
encouragement
Respect Always
courteous and
respectful of
others
Often courteous
and respectful
of others
Sometimes
courteous and
respectful of
others
Disrespectful of
others
Initiative and
participation
Consistently
attends,
prepares, and
participates in
the activities
Often attends,
prepares, and
participates in
the activities
Sometimes
attends,
prepares, and
participates in the
activities
Does not attend,
prepare, and
participate in the
activities
Dependability Very
dependable
Dependable Inconsistently
dependable
Not dependable
Execution Always
executes the
movements
properly
Often executes
the movements
properly
Sometimes
executes the
movements
properly
Does not
execute the
movements
properly
Observance of
Safety
Always
practices
safety
precautions
Often practices
safety
precautions
Sometimes
practices safety
precautions
Does not
practice safety
precautions
Remember: Get your heart rate before and after the practice and performance
and record the data in your Record of Heart Rate. Identify the intensity of the
activity based on the RPE Chart.

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1. Did your heart rate increase after your practice and performce?
2. What does it tell you?
3. What fitness components are being improved when you dance?
4. Did you have fun while doing the activity?
5. Why it is important to observe safety measures when dancing?
Activity 7: IT’S HIP-HOP TIME!
I. Objective:
To execute some of the hip-hop dance styles
• hip-hop dance music
• audio set
III. Procedure:
1. Form a group of 6-8 members.
2. Discuss with your group the possible injuries that might happen in the
following situations:
• not doing warm-up and stretching activties
• not executing dance styles properly
• not observing safety measures at all times
3. Follow your teacher as he/she teaches the class the common styles in
street dancing like b-boying, popping and locking.
4. Create a simple dance routine (2-3 minutes) applying common styles in
street dance like b-boying, popping and locking.
5. Practice for 20 minutes.
6. Observe utmost care while doing the activity to avoid injuries.
7. Present it to the class.
8. Your performance will be rated according to the following criteria:
attitude, respect, initiative and participation, dependability, execution, and
observance of safety.

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Criteria Advanced
(4)
Proficient
(3)
Approaching
Proficiency
(2)
Developing
(1)
Attitude Positive
attitude;
Always willing
to try
Positive attitude;
most often
willing to try
Inconsistent
attitude;
needs some
encouragement
Poor attitude;
Does not
respond to
encouragement
Respect Always
courteous and
respectful of
others
Often courteous
and respectful
of others
Sometimes
courteous and
respectful of
others
Disrespectful of
others
Initiative and
participation
Consistently
attends,
prepares, and
participates in
the activities
Often attends,
prepares, and
participates in
the activities
Sometimes
attends,
prepares, and
participates in the
activities
Does not attend,
prepare, and
participate in the
activities
Dependability Very
dependable
Dependable Inconsistently
dependable
Not dependable
Execution Always
executes the
movements
properly
Often executes
the movements
properly
Sometimes
executes the
movements
properly
Does not
execute the
movements
properly
Observance of
Safety
Always
practices
safety
precautions
Often practices
safety
precautions
Sometimes
practices safety
precautions
Does not
practice safety
precautions
Remember: Get your heart rate before and after the practice and
performance and record the data in your Record of Heart Rate. Identify the
intensity of the activity based on the RPE Chart.
1. Did your heart rate increase after your practice and dance performance?
2. What does it tell you?
3. What fitness components are being improved when you dance?
4. Did you have fun while doing the activity?
5. Why is it important to observe safety measure when dancing?

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Activity 8: PHILIPPINE PRIDE!
I. Objectives:
To develop a sense of pride in being Filipino
To suggest ways on how to maintain normal nutritional status
• video of a hip-hop dance performed by street dance groups in the Philippines
that have won international awards such as Philippine All Star
• audio set
III. Procedure:
1. Watch carefully the performance of a street dance group in the Philippines
who has won international acclaim such as Philippine All-Star .
2. Describe the waistlines, body figures, and body mass index of the dancers
1. What do you feel about Filipino dancers competing worldwide?
2. How do these dancers sustain their fitness?
3. How can one maintain a normal nutritional status?
Activity 9: BELIEVE IT OR NOT?
I. Objective:
To critique media information on fitness and physical activity issues
• print ads on gaining and losing weight and other fitness programs
• audio-visual set
III. Procedure:
1. Read print advertisements on fitness programs and foodstuffs on gaining
and losing weight.
2. Answer the following questions:
a. Applying your knowledge on consumer health, which of the
advertisements convinced you the most, in terms of losing weight fast?
Why?
b. What should a wise consumer do before patronizing fitness-related
products/programs?

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A
B
C
D

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Points to remember…
Think of this…
What generalization can you make about diet and fitness in this part
of the lesson?
Health Benefits of Dancing
Dancing as a recreational activity can be a way to stay fit for
people of all ages, shapes, and sizes. It has a wide range of
physical and mental benefits including:
 improved condition of your heart and lungs
 increased muscular strength, endurance, and motor fitness
 increased aerobic fitness
 improved muscle tone and strength
 weight management
 stronger bones and reduced risk of osteoporosis
 better coordination, agility, and flexibility
 improved balance and spatial awareness
 increased physical confidence
 improved mental functions
 improved general and psychological well-being
 greater self-confidence and self-esteem
 better social skills.
Source: http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Dance_
health_benefits?open

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CHECK UP
A. Work with a partner. Copy the table in your lecture notebook and put a check
mark (/) on the component being developed in street and hip-hop dances and their
styles. Be ready to explain your answers.
Fitness Component B-boying Locking Popping
Street
Dance
Hip-hop
Dance
Speed
Balance
Agility
Coordination
Power
Reaction Time
Muscular Strength
Muscular
Endurance
Cardiovascular
Endurance
Flexibility
Body Composition

B. Individually copy the table and rate yourself according to how good you are in
executing the dance styles. Choose from the rating:
Excellent - can execute the style without any difficulty
Very Good - can execute the style with few difficulties
Good - can execute the style with many difficulties
Needs Improvement - cannot execute the style at all
Dance Styles Rating
B-boying
Locking
Popping
Tutting
Krumping
Waacking
Shuffling

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Part III: WHAT TO REFLECT and UNDERSTAND
At this juncture, you will express and manifest understanding
at a higher level. This will certainly be more fun because you
will experience things that you have not experienced before
in terms of dance.
Choose one from any of the suggested activities.
Activity 10: FORMULATE!
I. Objective:
To create a formula as a guide to sustain fitness
• pen and paper
III. Procedure:
1. The following are the essential words in this module. Create your own
formula on how you will attain lifelong fitness and wellness.
Ex: dancing + proper nutrition + healthy lifestyle = lifelong fitness and wellness
sports balanced diet
media and technology weight management
healthy lifestyle recreational activities
physical activities lifelong fitness and wellness
safety household chores
proper nutrition dancing
2. Justify your answer by giving a brief explanation.
Activity 11: LIFESTYLE DISEASES…NO! NO! NO!
I. Objectives:
To give a perspective on the causes of death among Filipinos
To persuade others on the importance of practicing a healthy lifestyle
• pen and paper
• handout

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III. Procedure:
1. Read the article 5 out of 10 Filipinos Die of Heart Disease.
2. If you were a dance enthusiast and health advocate, write a short speech/
message about your insights on the importance of maintaining a healthy
lifestyle.
3. Each student will be given one or two minutes to speak.
4. Be guided by the following criteria:
Criteria Advanced
(4)
Proficient
(3)
Approaching
Proficiency
(2)
Developing
(1)
Position
Statement
The position
statement
provides a clear,
strong position.
The position
statement
provides a clear
position.
The position
statement is
present, but does
not make the
position clear.
There is no
position
statement.
Correctness of
ideas
Includes 3 or more
pieces of evidence
(facts, statistics,
examples, real-
life experiences)
that support
the position
statement.
Includes 2 or
more pieces
of evidence
(facts, statistics,
examples, real-
life experiences)
that support
the position
statement.
Includes 1 piece
of evidence
(facts, statistics,
examples, real-
life experiences)
that supports the
position statement.
No evidence
(facts, statistics,
examples, real-
life experiences)
that support the
statement.
Accuracy All supportive
facts and statistics
are reported
accurately.
Almost all
supportive facts
and statistics
are reported
accurately.
Some supportive
are reported
accurately.
Most supportive
are inaccurately
reported.
Sentence
Structure
All sentences are
well-constructed
with varied
structure.
Most sentences
are well-
constructed and
there are some
varied sentence
structure in the
essay.
Some sentences
are well
constructed,
but there is
no variation in
structure.
Most sentences
are not well-
constructed or
varied.

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Activity 12: WHAT IS YOUR PERSONAL VIEW?
I. Objective:
To express one’s personal point of view on balancing life dimensions
II. Materials:
III. Procedure:
1. Read the statement and give your personal point of view.

It is said that the youth is the hope of the nation. But some
teenagers enjoy dancing while making it as their source of income
and they end up having poor academic performance; or worse they
stop schooling.
Is this a sound decision?
2. Create a four-line rap stating your view.
3. Be guided by the following criteria:
Criteria Advanced
(4)
Proficient
(3)
Approaching
Proficiency
(2)
Developing
(1)
Presentation
of concepts
Song is explained.
Tied well to genre.
Thorough context is
given.
Song explained but
not tied well to genre/
assignment. Some
context given.
Vague
explanation
given. Concepts
not explained.
No concept
given. Song not
explained.
Performance Taken seriously,
while having
fun; very well
performed (no
mistakes)
Taken seriously;
performed well
with some mistakes
(consider level of
difficulty)
Developing;
not taken very
seriously
Inadequate/
weak
performance;
not taken
seriously
Effort Went above and
beyond effort and
really took project
seriously
Put in significant
effort but not
necessarily above
what was asked
Effort put in only
as asked in class
No effort put in
Activity 13: MY LIFE PLAN
I. Objective:
To create a fitness program that can be used for a lifetime
II. Materials:
• record of PA, PF and PAR assessments
• pen and short bond paper

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III. Procedure
1. Guided by the FITT principle, create a fitness plan that will improve and
sustain your fitness. You may follow the format or create your own as long
as you meet the required elements of your plan.
MY FITNESS PLAN
Name: Grade/Section: Date:
Height:
Weight: Target Weight:
BMI: Target BMI:
Nutritional Status: Target Nutritional Status:
General Goals:
Specific Goals:
Active
Recreational
Activities
Frequency Intensity Time(Duration) Type
2. Be guided by the criteria:
Criteria Advanced
(4)
Proficient
(3)
Approaching
Proficiency
(2)
Developing
(1)
Attainability All goals and
activities are very
much attainable in
the specified time
1 of the goals and
activities planned
is not attainable in
the specified time
2 of the goals and
activities planned
are not attainable
in the specified
time
Many of the goals
and activities
planned are not
attainable in the
specified time
Realistic
activities
All activities in the
fitness plan could
be conducted at
home, in school,
or in any place.
1 activity in the
fitness plan could
not be conducted
at home, in
school, or in any
place.
2 or more activities
in the fitness
plan could not
be conducted at
home, in school,
or in any place.
All activities in the
fitness plan could
not be conducted
at home, in
school, or in any
place.
Variety of
Activities
The fitness plan
contains 7 or more
different activities
The fitness plan
contains 5-6
The fitness plan
contains 3-4
The fitness plan
contains 2 or less
Think of this…
Why is it important to have a balanced lifestyle?

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Points to remember…
Our lifestyle is the way we live. It is composed of a variety of elements and
habits: what we eat, what we drink, our level of exercise, how well we sleep, how
well we manage stress and adapt to stressful situations, our behaviour and how we
interact with people, not forgetting our sense of belonging and purpose in life. It is
also affected by how we think and how we see life in general and by our attitude and
the choices we make when confronted with the changes and challenges of life.
A balanced lifestyle is the way in which we live and reflects that the different
elements of our life are in the right amount and proportion. Adopting a balanced
lifestyle is of growing importance because it has immediate and long-term effects on
our health and well-being. This is confirmed by many recent studies, which clearly
show that conditions such as heart diseases, stroke, cancer, diabetes, as well as
many other chronic diseases may be preventable and even reversible by changing
our diet and adopting new attitudes and lifestyle.
A balanced lifestyle will have positive effects on our longevity as well. In his
exceptional book, Defy Aging, Michael Brickey, (PhD) has reviewed and put together
the conclusions of thousands of scientific studies and references about longevity.
One of the important conclusions of this extensive review is this: “Researchers
estimate that 30% of longevity is due to heredity and that 70% is the consequence
of our beliefs, attitudes, coping skills and lifestyle”.
Adopting and maintaining a healthy and balanced lifestyle is our own
responsibility. By maintaining a balanced lifestyle, we are increasing our chances of
living a significantly longer, better, and happier life.
Abalanced lifestyle is the cornerstone of your well-being, and it encompasses
elements such as developing and maintaining good physical health and fitness,
maintaining a good level of energy and vitality, having the ability to express your
creativity, enjoying emotional and psychological stability, entertaining harmonious
relationships, feeling and expressing your love toward people and life, acquiring
effective stress management strategies and coping skills, achieving financial stability,
as well as developing a sense of purpose and meaning in life.
In order to be able to take meaningful actions and make effective changes
to your lifestyle and improve your health and well-being significantly, it may be very
useful to look at the different elements that define your lifestyle. This will allow you
to set pertinent and reasonable goals and adopt more effective strategies specific to
each element.
Lifestyle is often defined by the following six components: physical, mental,
emotional, social, financial and spiritual. These elements are all interrelated. We can
say that we enjoy a truly balanced lifestyle when we are balanced with respect to all
six components. Negligence or imbalance in any one of these affects all the others.
The good news is that improvement in one element will also have a positive effect
on all the others.
Source: http://www.totalbalancedhealth.com/lifestyle/why-balance-is-important/

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Part IV: WHAT TO TRANSFER
At this point, you are now ready to manifest your
understanding in a different form. It is expected that in this
final stage, you can transfer your learning to others and
influence them to also practice a balanced healthy lifestyle.
Choose one from any of the activities.
Activity 14: SINCE YOU BELONG…
GOAL
to conduct a dance training-workshop for the youth of your
community and/or to other students of your school
ROLE dance instructor/member of a training committee
AUDIENCE co-students or some members of your community
SITUATION
There is a group of people who want to learn and experience hip-
hop dancing. You are to conduct a training-workshop for them.
PRODUCT
a choreographed hip-hop dance routine ready to be used as an
exercise.
STANDARD
your work will be rated according to the following standards:
 organization
 doability
 cooperation
Procedure:
1. This is a class work.
2. Discuss with your groupmates who will be the training manager of the
workshop. Assign students to take charge of the invitation, program,
communication, sound system, venue, certificates, registration, food,
finance, documentation, choreography and other needed committees.
3. Set a date and send proper communications to concerned people.
4. Coordinate with your MAPEH teacher so you will be guided accordingly.
5. Submit accomplished report to your teacher.

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Activity 15: BE A FITNESS ADVISER!
GOAL
to give recommendations to a person/people seeking advice on
fitness.
ROLE a fitness adviser/guru
AUDIENCE clients seeking advice on fitness
SITUATION
There are several people who are unfit and need advice in
order for them to achieve their desired level of fitness
PRODUCT a fitness dance program specifically designed for them
STANDARD
The criteria are accuracy (10), appropriateness (10) and
sensitivity to clients’ need (10).
Procedure:
1. This is an individual work.
2. Identify an unfit person (someone who has difficulty in doing his/her daily
task efficiently or effectively) from your family or community.
3. Explain to him/her the purpose of your task. Be sensitive to his/her needs.
4. Assess the person’s physical activity, participation, readiness and nutritional
status.
5. Create a fitness dance program.
6. You may follow the format of the fitness plan you have previously done.
7. Submit to your teacher your fitness dance program first before giving it to
the concerned person.
SUMMARY
Sustaining fitness and wellness is important because it allows the person to
live life to the fullest. A fit individual who can function optimally is not prone to health
problems, is strong enough to face life challenges, and can adjust to different situations.
Fitness and wellness are sustained through practicing a healthy lifestyle. This includes
participating in physical activities, having proper eating habits, and enjoying leisure.
Street and hip-hop dances are good recreational activities that can sustain
fitness and wellness. Dancing as a lifetime habit will surely help in sustaining fitness.
But this should be combined with proper eating habits.

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References:
BetterHealthChannel. (May 29, 2014). Dancehealthbenefits. Retrieved
from http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/
Dance_health_benefits?open
Food and Nutrition Research Institute
Marvin. (December 16, 2009). Daily Nutritional Guide Pyramid for Filipinos
Retrieved from http://www.foodrecap.net/health/food-guide-pyramid-for-
filipinos/
Sindico, Ruth. (July 9, 2012). The Philippine Star.
http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Dance_
health_benefits?open
http://en.wikipedia.org/wiki/Hip-hop_dance
http://en.wikipedia.org/wiki/History_of_hip-hop_dance
http://dance.about.com/od/hiphopdancing/tp/Elements-Of-Hip-Hop.htm
http://en.wikipedia.org/wiki/Street_dance
www.diabetesphil.org/journals/Year%20XVIII1.pdf
http://www.totalbalancedhealth.com/lifestyle/why-balance-is-important/

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