Physical Activities Toward Health and Fitness 3 Module 2 PDF

PHYSICAL ACTIVITIES TOWARD HEALTH AND FITNESS 3 **Introduction** The coronavirus disease 2019 (COVID-19) pandemic may be stressful for people. One of the best ways to relieve stress is to listen to music. Following the beat of the music, rhythmic movements can be as simple as tapping your fingers,...

PHYSICAL ACTIVITIES TOWARD HEALTH AND FITNESS 3 **Introduction** The coronavirus disease 2019 (COVID-19) pandemic may be stressful for people. One of the best ways to relieve stress is to listen to music. Following the beat of the music, rhythmic movements can be as simple as tapping your fingers, clapping or stamping your feet. Once you practice rhythmic body movements during an aerobic exercise or dancing, you will enjoy its health benefits that improve the quality of your life. In this module, you will learn about rhythm, its element, and the different natural movements. It also includes different activities for you to practice rhythmic body movements that will make you move and relieve your stress. **Learning Outcome** At the end of the module, you will be able to: - develop skills in rhythmic movements sufficient to provide for present enjoyment. - develop opportunities for the development of rhythmic accuracy and coordination. - perform a rhythmic dance using the natural movements. **Learning Content** **Rhythm** Rhythm is a bodily responses made to any type of rhythmic accompaniment. It includes a set series or specific pattern of sequential actions. All works of art require rhythm. It is the most clearly seen through dance -- the art of movement. Rhythm is natural to every individual. The beating of your heart, the movement of your lungs as oxygen is taken in and carbon dioxide is forced out of your system, and other movements of the organs in your body has rhythm. Our universe is also works in a system of rhythm. The movement of the earth around the sun and the moon around the earth create the movement of day and night and that of the tides. Nature itself is a manifestation of rhythm. When you move in response to a particular rhythm or music we call the movements as **rhythmic movements** or **rhythms**. **Elements of Rhythm** Your movements are affected by the different elements of rhythm. They are the following: 1. **Beat** -- the underlying pulse of a rhythm 2. **Measure** -- a group of underlying beats 3. **Pattern** -- refers to the grouping of sounds or beats related to the underlying beat 4. **Tempo** -- the rate of speed of movement 5. **Accent** -- the emphasis on a certain beat 6. **Phrase** -- the measures that are grouped together 7. **Intensity** -- the variation of stress of movement 8. **Syncopation** -- the shifting of regular metrical accent **Natural Movements** The natural movements are classified into two: locomotor and non-locomotor or axial movements. When you move your body in any direction with your feet as the moving base this is called **locomotor movement**. But if the various parts of your body move in space without moving from any direction this is called **non-locomotor**. This movements are the foundation when you participate in any games, sports activities, dance, gymnastics, stunts, and aquatic activities. Here are the examples of **Locomotor Movements:** - WALKING -- moving at moderate pace on feet, lifting one foot only after the other foot has touched the floor or ground. - RUNNING -- moving on foot with springing steps at rapid pace such that for an instant both feet are off-ground during each step. - HOPPING -- springing on one foot and landing on the same foot. - LEAPING -- springing on one foot and landing on the other foot - GALLOPING -- moving in continuous forward or sideward direction with one foot leading. - SKIPPING -- same procedure as in hopping, but bouncing lightly with alternative steps and hops. - JUMPING -- springing and taking off with one foot and landing on both feet. - BENDING is contracting or shortening of a body part from a joint. Half-kness bend Full-kness bend Trunk forward bend Trunk sideward bend Arms forward bend Head forward bend Head sideward bend Elbow bend - CIRCLING is moving the body or body forming a circle. Right arm circle forward Left arm circle forward Both arms circling - PULLING is an act of lugging or towing an object towards or with the body. Pull with one arm Pull with both arms - PUSHING is an act of shoving an object away from the body. Push with one arm Push with both arms - ROLLING in an act of transferring weight to adjacent body parts around a central axis. - ROTATING is the turning of the body parts around a central axis. Head rotation Trunk rotation - STRETCHING is extending or straightening a body part from a joint. - SWINGING is moving the body or body parts from a joint resembling a pendulum. - SWAYING is moving the body or body parts from a joint side to side. Body swaying right and left - STRIKING or HITTING is giving an impetus to an object with a hit, punch or tap. Arm strike with closed fist Arm strike with open fist Hit with one hand Hit with both hands - TWISTING is turning the body or body parts to one side. Head twist Trunk twist - VIBRATING is the shaking of the body parts or beating movement. Shake arms and hands rhythmically Shake hips and shoulders to rhythmic pattern Vibrate entire body rhythmically **Teaching and Learning Activities**  **Instructions:** 1. Walk around and clap hands on every step. 2. Clap the pulse beats of the following songs: a. Leron Leron Sinta -- 2/4 time signature b. Magtanim ay di Biro -- 2/4 time signature c. Paruparong Bukid -- ¾ time signature 3. Take a video of yourself doing the activity **Instructions:** Get 2 sticks with the same size about half meter. Perform the rhythmic stick routine. Take a video of yourself doing the activity. **Rhythm Stick Routine** **Recommended music: "**Dance Again" by Jennifer Lopez **-I-** a\. Place the ball of the right foot on the floor, click the rhythmic sticks\ twice overhead........................................................................ (ct1) b\. Drop the right heel on the floor click the rhythmic sticks twice\ overhead.................................................................................... (ct2) c\. Place the ball on the left foot on the floor click the rhythmic sticks\ twice overhead........................................................................... (ct3) d\. Drop the left heel on the floor click the rhythmic sticks twice\ overhead................................................................................... (ct4) e\. Repeat a-d three more times...................................................... (12cts) **-II-** a\. Step R foot forward, click rhythmic sticks together\ to the right.................................................................................. (ct1) b\. Step L foot forward, click rhythmic sticks together\ to the left..................................................................................... (ct2) c\. Step R foot backward, click rhythmic sticks downward\ right.......................................................................................... (ct3) d\. Step L foot backwards, click rhythmic sticks downward\ left....................................................................................\...\..... (ct4) e\. Repeat a-d three more times...................................................... (12cts) **-III-** a\. Jump to turn back.................................................................... (ct1) b\. Squat and hit sticks on the floor.................................................. (ct2) c\. Jump turn to go back to original position....................................... (ct3) d\. Repeat b............................................................................... (ct4) e\. Lunge R foot, hit L stick on the floor to the R................................. (ct5) f\. Lunge L foot, hit R stick on the floor to the L.................................. (ct6) g\. Repeat e and f......................................................................... (Ct7/8) **-IV-** a\. Step R, click the sticks together at waist level, step on the ball of\ the L foot next to the R, click stick again and step on the R, click the\ stick once more foot................................................................................................ (ct1&2) b\. Step L, click sticks at waist level, step on the ball of the R foot next\ to the L, click sticks and step on the L foot, click the sticks\ again................................................................................... (cts 5678) **-V-** a\. Move backward (R, L, R) touch L foot, hit sticks\ overhead................................................................................ (cts 1234) b\. Move forward (L, R, L) touch R foot, hit sticks below waist\ level...................................................................................... (cts 5678) **-VI-** a\. Slide R foot, touch L foot, hit sticks overhead................................. (cts 1&2) b\. Slide L foot, touch R foot hit sticks below waist level........................ (cts 3&4) c\. Repeat a and b......................................................................... (4cts) d\. Turn to L repeat the dance facing a new direction  **Instructions:** Perform the movement sequence of the walk, the run, the jump, and the hop actions in different levels such as (a) **high level** -- as in tiptoe position, (b) **medium** **level** -- as in natural standing position, and (c) **low level** -- as in flexed knee position. You will need a music with 4/4 time (preferably marching music), an open area, wide enough for the whole class to move freely. Take a video of yourself doing the activity. **I** A. **Medium Level** Walk forward............................................... 8 cts Walk backward............................................ 8 cts Sidestep to the right...................................... 8 cts Sidestep to the left........................................ 8 cts B. **High Level** Walk forward............................................... 8 cts Walk backward............................................ 8 cts Sidestep to the right...................................... 8 cts Sidestep to the left........................................ 8 cts C. **Low Level** Walk forward............................................... 8 cts Walk backward............................................ 8 cts Sidestep to the right...................................... 8 cts Sidestep to the left........................................ 8 cts **II** A. **Medium Level** Run forward................................................. 8 cts Run backward.............................................. 8 cts Run to the right............................................ 8 cts Run to the left.............................................. 8 cts B. **High Level** Run forward................................................. 8 cts Run backward.............................................. 8 cts Run to the right..........................................\... 8 cts Run to the left............................................... 8 cts C. **Low Level** Run forward................................................. 8 cts Run backward.............................................. 8 cts Run to the right............................................. 8 cts Run to the left............................................... 8 cts **III** A. **Medium Level** Jump forward............................................... 8 cts Jump backward............................................ 8 cts Jump to the right........................................... 8 cts Jump to the left............................................. 8 cts B. **High Level** Jump forward............................................... 8 cts Jump backward............................................ 8 cts Jump to the right........................................\... 8 cts Jump to the left............................................. 8 cts C. **Low Level** Jump forward............................................... 8 cts Jump backward............................................ 8 cts Run to the right \............................................. 8 cts Run to the left............................................... 8 cts **IV** A. **Medium Level** Hop forward................................................. 8 cts Hop backward.............................................. 8 cts Hop to the right............................................ 8 cts Hop to the left............................................... 8 cts B. **High Level** Hop forward................................................. 8 cts Hop backward.............................................. 8 cts Hop to the right..........................................\... 8 cts Hop to the left............................................... 8 cts C. **Low Level** Hop forward................................................. 8 cts Hop backward.............................................. 8 cts Hop to the right \............................................. 8 cts Hop to the left............................................... 8 cts **Instructions:** Perform the movement sequence of the slide, the skip, the gallop, and the leap actions in different levels such as (a) **high level** -- as in tiptoe position, (b) **medium level** -- as in natural standing position, and (c) **low level** -- as in flexed knee position. You will need a music with 3/4 time (preferably waltz music), an open area, wide enough for the whole class to move freely. Take a video of yourself doing the activity. **I** A. **Medium Level** Slide forward............................................... 8 cts Slide backward............................................ 8 cts Slide to the right........................................... 8 cts Slide to the left............................................. 8 cts B. **Low Level** Slide forward............................................... 8 cts Slide backward............................................ 8 cts Slide to the right........................................... 8 cts Slide to the left............................................. 8 cts **II** A. **Medium Level** Leap forward............................................... 8 cts Leap backward............................................ 8 cts Leap to the right........................................... 8 cts Leap to the left............................................. 8 cts B. **Low Level** Leap forward................................................. 8 cts Leap backward.............................................. 8 cts Leap to the right............................................ 8 cts Leap to the left.............................................. 8 cts III A. **Medium Level** Gallop to the right................................................. 8 cts Gallop to the left................................................... 8 cts B. **Low Level** Gallop forward..................................................... 8 cts Gallop backward.................................................. 8 cts Gallop to the right................................................ 8 cts Gallop to the left................................................... 8 cts IV A. **Medium Level** Skip forward....................................................... 8 cts Skip backward.................................................... 8 cts Skip to the right................................................... 8 cts Skip to the left..................................................... 8 cts B. **High Level** Skip forward....................................................... 8 cts Skip backward.................................................... 8 cts Skip to the right...............................\...................\... 8 cts Skip to the left...................................................... 8 cts C. **Low Level** Skip forward........................................................ 8 cts Skip backward..................................................... 8 cts Skip to the right \.................................................... 8 cts Skip to the left...................................................... 8 cts V A. **Medium Level** Slide forward....................................................... 8 cts Slide backward.................................................... 8 cts Slide to the right................................................... 8 cts Slide to the left...................................................... 8 cts B. **Low Level** Slide forward....................................................... 8 cts Slide backward.................................................... 8 cts Slide to the right................................................\... 8 cts Slide to the left..................................................... 8 cts **Rubrics for Assessment** +-----------------------------------+-----------------------------------+ | **Criteria** | **Percentage** | +===================================+===================================+ | **Mastery**:\ | **40%** | | Execute all the\ | | | figures properly\ | | | correctly and in\ | | | proper order | | +-----------------------------------+-----------------------------------+ | **Coordination**:\ | **40%** | | Synchronized\ | | | movements of\ | | | hands, feet or/and\ | | | clicking of\ | | | rhythmic sticks | | +-----------------------------------+-----------------------------------+ | **Projection:** | **20%** | | | | | Proper posture | | | | | | And grace | | +-----------------------------------+-----------------------------------+ | **Total** | **100%** | +-----------------------------------+-----------------------------------+ **Recommended Learning Materials and Resources for Supplementary Reading** For more information about locomotor and non-locomotor, click the links below to Locomotor and Non-Locomotor movement **Flexible Teaching Learning Modality (FTLM) adopted** **Assessment Task** **RHYTHMIC MOVEMENT** **Instructions**: Create a 2 minutes dance choreography using the different natural movement skills. Take a video of your performance. +-----------------------------------+-----------------------------------+ | **Criteria** | **Percentage** | +===================================+===================================+ | **Mastery**:\ | **40%** | | Execute all the\ | | | figures properly\ | | | correctly and in\ | | | proper order | | +-----------------------------------+-----------------------------------+ | **Coordination**:\ | **40%** | | Synchronized\ | | | movements of\ | | | hands, feet or/and\ | | | clicking of\ | | | rhythmic sticks | | +-----------------------------------+-----------------------------------+ | **Projection:** | **20%** | | | | | Proper posture | | | | | | And grace | | +-----------------------------------+-----------------------------------+ | **Total** | **100%** | +-----------------------------------+-----------------------------------+ **References** Claravall, Drolly.2018. Physical Education 1 (Movement Enhancement). Mindshapers Co., Inc Punzalan, Mondina, Taguba, Navalta, Medina-Bulatao.2019. Revised PHYSICAL EDUCATION 1 Movement Enhancement. Mindshapers Co., Inc. Manila. Sallis, JF. Physical activity + COVID-19. Lecture to UC San Diego medical students. March 2020. Published on 1 April 2020. Available from . \[last accessed 10 April 2020\] Werner W. K. Hoeger & Sharon A. Hoeger.2012. Principles and Labs for FITNESS & WELLNESS. Eleventh Edition. Wadsworth Cencage Learning. Belmont,CA. World Health Organisation. Be Active During COVID-19. Available from  \[last accessed 6 April 2020\]