Health Optimizing Physical Education 3 Q1 Module 1 PDF

Health Optimizing Physical Education 3 Quarter 1 – Module 1: Dance and its Benefits PE & Health – Grade 12 Quarter 1 – Module 1: Dance and its Benefits First Edition, 2020 Republic Act 8293, section 176 states that: No copyright shall subsist in any work of the Government of the Phil...

Health Optimizing Physical Education 3 Quarter 1 – Module 1: Dance and its Benefits PE & Health – Grade 12 Quarter 1 – Module 1: Dance and its Benefits First Edition, 2020 Republic Act 8293, section 176 states that: No copyright shall subsist in any work of the Government of the Philippines. However, prior approval of the government agency or office wherein the work is created shall be necessary for exploitation of such work for profit. Such agency or office may, among other things, impose as a condition the payment of royalties. Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand names, trademarks, etc.) included in this module are owned by their respective copyright holders. Every effort has been exerted to locate and seek permission to use these materials from their respective copyright owners. The publisher and authors do not represent nor claim ownership over them. Published by the Department of Education – Region XI Development Team of the Module Writers: Jaffmar Mudjakate Palawan Editors: Reviewers: Robina S. Casiano, Khim Mollaine J. Cuizon Illustrator: - Layout Artist: Wedzmer B. Munjilul Template Developer: Neil Edward D. Diaz Management Team: Reynaldo M. Guillena Jinky B. Firman Marilyn V. Deduyo Alma C. Cifra Aris B. Juanillo Elsie E. Gagabe Printed in the Philippines by ________________________ Department of Education – Name of SDO Developer Office Address: ___________________________ Telefax: ___________________________ E-mail Address: ___________________________  Health Optimizing Physical Education 3 Quarter 1 – Module 1: Dance and its Benefits Introductory Message For the facilitator: As a facilitator, you are expected to orient the learners on how to use this module. You also need to keep track of the learners' progress while allowing them to manage their own learning at home. Furthermore, you are expected to encourage and assist the learners as they do the tasks included in the module. For the learner: As a learner, you must learn to become responsible of your own learning. Take time to read, understand, and perform the different activities in the module. As you go through the different activities of this module be reminded of the following: 1. Use the module with care. Do not put unnecessary mark/s on any part of the module. Use a separate sheet of paper in answering the exercises. 2. Don’t forget to answer Let Us Try before moving on to the other activities. 3. Read the instructions carefully before doing each task. 4. Observe honesty and integrity in doing the tasks and checking your answers. 5. Finish the task at hand before proceeding to the next. 6. Return this module to your teacher/facilitator once you are done. If you encounter any difficulty in answering the tasks in this module, do not hesitate to consult your teacher or facilitator. Always bear in mind that you are not alone. We hope that through this material, you will experience meaningful learning and gain deep understanding of the relevant competencies. You can do it! ii  Let Us Learn Before we start, I want to inform you that this module is specifically designed to help you learn about Dance and its Benefits. The coverage of this module permits it to be used in many different learning situations. Language used recognizes the diverse vocabulary level of students. The lesson introduces us to What is Dance and its Benefits. This centers on the definition of Dance and holistic benefits. There are multiple definitions presented so you will understand how important it is to engage into it. After going through this module, you are expected to: Self-assesses health-related fitness (HRF) status, barriers to physical activity assessment participation and one’s diet. (PEH12FH-Ig-i-6). Are you ready? Let’s start learning about this module. See you and good luck! Let Us Try DANCE STATUS! Option 1: In your social media account, create a status about “What do you like about dancing?” Tag five of your friends including your teacher in this subject in the comment section. Option 2: For those who can’t access the internet, just put your status in a short bond paper and make it as creative as you can. You may follow the format on the next page. 1  Example Guide Questions: 1. What were the reasons on your social media status which made you like dancing? _________________________________________________________________ _________________________________________________________________ 2. Have you tried posting something like this before? Why? _________________________________________________________________ _________________________________________________________________ 3. Base on your dance status, what is the primary goal of doing it? _________________________________________________________________ _________________________________________________________________ 2  Let Us Study Dance and its Benefits Dance have become part of many people’s lives. In fact when you were younger, you are always required to move and groove for it’s one of the oldest and most popular forms of exercise. This time of pandemic you think much about the importance of health. Dancing is a best way in keeping oneself healthy for it gives physical, mental, emotional, social benefits. Dance is anything you do with your body with rhythm and body movement as your medium. Some forms of dancing are considered aerobic since it involves an hour or so of practices to get the right step to the right music. (Dizer. R. et al, 2009) As an adolescent, your health now becomes your responsibility. Every day you make health decisions so it is very important that you engage yourself to moderate to vigorous physical activity for at least an hour daily. Dance is a form of self-expression and aids release emotional and physical tension and even make your brain sharp. People who loves dancing tend to have a happy disposition. And in this lesson, we will let you have the spirit of optimism while learning and engaging to the different kinds of dance. In this way we value health because “health is wealth”. Dance is anything you do with your body with rhythm and body movement as your medium. We have different genres of dance namely; Traditional dances which includes folkdance and ethnic dances, Ballroom dance (Competitive and Recreational), Cheer dance, Contemporary, Ballet, Hip Hop, street dance and a lot more. Dancing can be so fun especially if you know the benefits you could get in engaging into it like; Physical – dancing can develop a lot of improvement in the physical aspect. It develops cardiovascular and muscular endurance, improves coordination, balance, flexibility and body composition. Lowers the risk of cardiovascular diseases, resting heart rate and body mass index. Emotional/Mental – it helps keep the brain sharp, decreases depressive symptoms, increases self-esteem and improves body image. Helps in releasing physical and emotional tension. Social – dancing gains you friends and gives you sense of togetherness within a group. It also contributes to the individual’s potential for self- actualization. Cultural – it promotes the cultural values. 3  Let Us Practice PROTOCOL! Perform the self-testing activity which is specifically designed to test your health-related fitness. Your results may assist in evaluating your strengths and weaknesses before engaging to dance. Please wear your proper attire, proper stretching and keep hydrated before administering the test. Write your answers on your notebook. 1. BODY COMPOSITION: Body Mass Index (BMI) Measure of body mass based on height and weight. BMI= W in kg (H in m)2 2. CARDIOVASCULAR ENDURANCE- 3-Minute Step Test In constant pace, step on and off the bench for 3 minutes straight Heart Rate - Beats Per Minute (bpm) BEFORE THE ACTIVITY AFTER THE ACTIVITY _______________bpm __________________bpm Note: To manually get your bpm, use your radial artery/ pulse and count the beats for 6 seconds. Add 0 to the number that you count. 3. MUSCULAR STRENGTH AND ENDURANCE a. 90-degree push up (dynamic) - using the mat, perform proper push up. Repeat as many times as possible. b. Flexed arm support (static) – using the mat and stop watch, hold the push-up position as long as possible. Record results. c. Curl-up (dynamic) – Lie on the mat, perform curl-up with proper pacing. Record the number of repetitions. A. Number of push-ups B. Time of flexed arm C. Number of curl- support ups 4. FLEXIBILITY a. Zipper Test – Using the tape measure, raise one arm across back with bent elbow reaching down fingers of the other hand. 4  b. Sit and Reach- in a stride sitting position, using meter stick place it on the floor between your legs then reach slowly forward without bending your knees and measure how far you reached. Repeat it three times. ZIPPER TEST SIT AND REACH Overlap/gap centimeters Score in centimeters Right Arm Left Arm 1st 2nd 3rd For instructional video visit this link https://www.youtube.com/watch?v=qNUsBMqrq_A Let Us Practice More Physical Activity Readiness Questionnaire (PAR-Q) This standardized tool will determine your level of engagement to dancing. Questions Yes No 1. Has your doctor ever said that you have a heart condition and that you should only perform physical activity recommended by a doctor? 2. Do you feel pain in your chest when you perform physical activity? 3. In the past month, have you had chest pain when you were not performing any physical activity? 4. Do you lose your balance because of dizziness or do you ever lose consciousness? 5. Do you have a bone or joint problem that could be made worse by a change in your physical activity? 6. Is your doctor currently prescribing any medication for your blood pressure or for a heart condition? 7. Do you know other reason why you should not engage in physical activity? Source: https://www.nasm.org/resources/downloads If you have answered “Yes” to one or more of the above questions, consult your physician before engaging in physical activity (dancing). Tell your physician which question/s you answered “Yes” to. After a medical evaluation, seek advice from your physician on what type of activity is suitable for your current condition. 5  Let Us Remember 1. Dance is anything you do with your body with rhythm and body movement as your medium. 2. There are different genres of dance. Traditional dance (folk and ethnic), ballroom (recreational and competitive), cheer dance, contemporary, ballet, hip hop and street dance and a lot more. 3. It is important to self-assess your health-related fitness before engaging to moderate to vigorous dancing and to honestly answer the Physical Activity Readiness Questionnaire or PAR-Q as part of our safety protocol. 4. Physical benefits – cardiovascular and muscular endurance, improves coordination, balance, flexibility and body composition. Lowers the risk of cardiovascular diseases. 5. Emotional/ Mental benefits – helps keep the brain sharp, decreases depressive symptoms, increases self-esteem and improves body image. 6. Social benefits - gives you sense of togetherness within a group. It also contributes to the individual’s potential for self-actualization. 7. Cultural benefits- promotes the cultural values. 6  Let Us Assess 1. What do you call the activity that involves body movement with rhythm? a. Exercise c. Physical fitness b. Dance d. Recreation 2. Which of the following is NOT a genre of dance? a. Ballet c. Ballroom b. Cheer dance d. London 3. What is the formula in getting our BMI or body mass index? a. BMI= W in kg/ (H in m)2 b. BMI= H in m/ (W in kg)2 c. BMI= W in lb/ H in m d. BMI= H in ft/ W in kg 4. Which of the following is NOT a benefit we could get in engaging to dance? a. Beats Depression c. Boosts Stress b. Burns Calories d. Improves Memory 5. Why do we need to self-assess our health-related fitness before engagement to moderate to vigorous dance activity? a. To evaluate strengths and weaknesses b. To make sure that we are fit before we engage in a dance activity c. To prevent further injuries d. All of the above 6. Which of the following is NOT a health-related fitness? a. Flexibility b. Speed c. Cardiovascular Endurance d. Muscular Strength 7. Which of the following is the easiest way to manually compute our heart rate or beats per minute? a. Use radial artery/ pulse and count the beats for 6 seconds. Add 0 to the number that you count b. Use radial artery/ pulse and count the beats for 10 seconds. Multiply the number that you count by 6 c. Use radial artery/ pulse and count the beats for 15 seconds. Multiply the number that you count by 4 d. Use radial artery/ pulse and count the beats for 60 seconds. 7  8. What test of flexibility is when you raise your one arm across back with bent elbow reaching down fingers of the other hand? a. Sit and Reach c. Push-up b. Curl-up d. Zipper Test 9. What is the most essential tool while doing flexed arm support? a. Stop Watch c. Vault b. Bar d. Mat 10. What is the meaning of PAR-Q? a. Protocol Assessment Readiness Questionnaire b. Protocol Activity Readiness Questionnaire c. Physical Activity Readiness Questionnaire d. Physical Assessment Readiness Questionnaire Let Us Enhance Supply your own words of the given acronym below. The words should be about the benefits of dance. D - _________________________________________ A - _________________________________________ N - _________________________________________ C - _________________________________________ E - _________________________________________ 8  Let Us Reflect Reflective Essay. Answer the following questions in less than three sentences only. 1. What are the benefits we could get in engaging to dance? 2. Why do we need to self-assess our health-related fitness before engaging in a moderate to vigorous dance activity? 3. Based on your self-assessment result in your previous activity (Let’s do this) are you qualified to engage in moderate to vigorous dancing? Why or why not? Criteria Points Content 3 points Organization of words 3 points Grammar 2 points Accuracy 2 points 9  10 Let us Asses: 1. B 6. B 2. D 7. A 3. A 8. D 4. C 9. A 5. D 10. C Let us Enhance: Answers may vary. Let us Reflect: Answers may vary. Answer Key  References Aparato, C.R., Brebante, Z. R., Callo, L. F., & Dajime, P. F., (2017). Physical Education and Health Volume II First Edition. Department of Education (2017). Physical Education and Health 7 Manual. Dizer, R. U., Roque M. C., & Marquez J. T. (2009). Keeping Fit: Living Fully Year 1 A Beginner’s Path to Fitness. National Academy of Sports Medicine, (2020). Client Readiness for Exercise retrieved from https://www.nasm.org/resources/downloads on May 18, 2020. 11 For inquiries or feedback, please write or call: Department of Education – Region XI Davao City Division DepEd Davao City, Elpidio Quirino Ave., Davao City Telefax: 224-3274 Email Address: [email protected]