Académique Documents
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Physical
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Education
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Learner’s Material
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Unit 3
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Department of Education
Republic of the Philippines
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Physical Education and Health – Grade 10
Learner’s Material
First Edition 2015
ISBN:
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office wherein the work is created shall be necessary for exploitation of such work for profit.
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been exhausted in seeking permission to use these materials. The publisher and authors do
not represent nor claim ownership over them.
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and only within the agreed framework may copy from this Learner’s Material. Those who
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2204.
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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.
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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
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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
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participation in health trends, issues and concerns in health care, and planning for a
health career.
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Each module follows a standard format or pattern with a short overview of the
lesson, content and performance standards, pre-assessment and instructional
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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
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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
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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.
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Table of Contents
PHYSICAL EDUCATION
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Part III: What to REFLECT and UNDERSTAND ............................. 131
Part IV: What to TRANSFER ........................................................... 136
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References ..................................................................................................... 138
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Unit 3: Active Recreation
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Module No. : 3 Number of Sessions: 8
CONTENT STANDARD PERFORMANCE STANDARD
The learner . . . The learner . . .
• demonstrates understanding • maintains an active lifestyle to
of lifestyle and weight influence the community and
management to promote society to participate in physical
societal fitness. activities.
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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.
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In today’s world that is full of stress and pressures, we all need to engage in
recreational activities to relieve our tensions.
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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
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a person to live a healthy life.
In this unit, you will perform hip-hop and street dances. You will also discover
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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
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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.
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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.
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B. Draw if you think you can confidently do the task and if you cannot.
All
You possess all the skills expected of you in this module
and will have little difficulty in accomplishing the tasks.
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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
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Activity 1: BE OR BE
I. Objectives:
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To share thoughts on how media and technology affect the physical activity
and fitness of a person
II. Procedure:
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1. Listen as the teacher dictates the following physical activities:
- playing computer games - jogging
- reading books - folk dancing
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- movie marathon - street dancing
- watching television - surfing on the internet
- jumping jacks - playing basketball
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Processing Questions:
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?
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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?
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
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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.
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2. Take down notes to answer the questions after:
• Describe the lifestyle of the people of this community.
Sitio Katamakawan is a community of lazy and gluttonous people. They sit or lie
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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
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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.
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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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• 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?
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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
II. Materials/Equipment:
• pen and notebook
• 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
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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.
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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.
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Level 1
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RETEST ANDCE
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electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.
Level 2
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B-boying Shuffling Popping Locking
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ERSETT DENAC SELYTS
Level 3
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Level 4
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DJ Rapping Breakdance Graffiti Art
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PIH-POH LUCTURE
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Level 5
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POH-IHP DANCE
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electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.
Level 6
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1970 New York African-American Latin-American
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RIGINO FO POH-PIH
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Level 7
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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
II. Materials/Equipment:
• dvd copy of Step Up 4 movie
• audio-visual set
• pen and notebook
III. Procedure:
1. Watch carefully the movie Step Up 4.
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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.
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• 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?
Think of this...
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• What recreational activity did you discover at this stage? Can
you make it as your lifetime hobby?
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Points to remember
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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.
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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.
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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.
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STREET AND HIP-HOP DANCE STYLES
B-Boying-
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Freezes stylish poses done on your hands
comprise full-body spins and rotations that give the illusion
Power moves
of defying gravity
Popping
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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.
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Popping forces parts of your body outwards, similar to an explosion within
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parts of your body. Popping also contracts muscles, but it is followed by relaxation that
gives it the jerking appearance of popping.
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Locking
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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
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electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.
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
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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.
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Waacking C
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.
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CHECK UP
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Part II: WHAT TO PROCESS
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I. Objectives:
.To assess your own level of participation and readiness in physical activity
To assess your eating habits
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II. Materials/Equipment:
• copy of Physical Activity Assessment form
• pen and notebook
• interpretation of results
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III. Procedure:
1. Answer the Physical Activity Assessment (PAA) form honestly.
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Physical Activity Assessment
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Put a tick (/) mark on how often you do the following activities.
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Sit/lie around
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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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Minimal Often Regular Habitual Never
(A few times (2-3 times a (3-5 times a (Daily for at
Activities a month) week at least week at least least 30-45
30-45 minutes 30-45 minutes minutes or
or longer) or longer) longer)
Go mall-strolling
Play golf
Go bowling
Ballroom dancing
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Badminton, basketball, softball
Tennis
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Brisk walking C
Running/jogging
Bicycling
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Aerobic dancing
Swimming
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Aero-Kick Boxing
Parking your car farther away
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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.
Processing Questions:
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• Sit or lie
• around
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• Be a couch
• potato
• Play cards/
• Watch TV
C • Play cards / mahjong
• Sit and do needle work
• Indulge in computer
games and surfing
(0.3Kcal/min/KG BW)
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• Go Mall-Strolling • Stretching
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(0.4-0.09Kcal/min/
KG BW)
(0.03-0.12 Kcal/min/KG BW)
• Brisk walking
• Running / Jogging • Ballroom Dancing
• Bicycling • Badminton, Basketball
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• Taking the stairs instead of the elevator • Adding extra steps to your daily routine
• Taking longer routes • Taking stretch breaks at home or work
• Walking to the store, church, banks, • Doing household chores
or mailbox • Running errands
• Parking your car farther away • Grocery shopping
0.04 - 0.10 Kcal/min/Kg BW)
Source: www.diabetesphil.org/journals/Year%20XVIII1.pdf
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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
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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
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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.
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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
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provide you with its maximum benefits.
Activities that burn the least calories should be avoided. The top of the pyramid
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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.
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To maintain health, one would need to burn 700-1000 kcal per week. For a 60
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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.
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Processing Questions:
Perform the following movements with a step close to the right and left
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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 right and left arms in second position (ct 1), 32 measures
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Open right and left arms in first position (ct 2)
Arm Raise Raise both arms high (cts 1,2) 32 measures
Punch Punch right (cts 1,2)
Punch left (cts 1,2)
C 32 measures
Arm Sway Sway both arms high to the right (cts 1,2) 32 measures
Sway both arms high to the left (cts 1,2)
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RPE CHART
Rate of Perceived Exertion
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Processing Questions:
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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Processing Questions:
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.
I. Objective:
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To execute some of the street dance styles
II. Materials/Equipment:
• street dance music
• audio set
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• notebook
III. Procedure:
C
1. Copy the table in your notebook.
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.
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Approaching
Criteria Advanced Proficient Proficiency Developing
(4) (3) (2) (1)
Attitude Positive Positive attitude; Inconsistent Poor attitude;
attitude; most often attitude; Does not
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Always willing willing to try needs some respond to
to try encouragement encouragement
Respect Always Often courteous Sometimes Disrespectful of
courteous and
respectful of
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and respectful
of others
courteous and
respectful of
others
others others
Initiative and Consistently Often attends, Sometimes Does not attend,
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participation attends, prepares, and attends, prepare, and
prepares, and participates in prepares, and participate in the
participates in the activities participates in the activities
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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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electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.
Processing Questions:
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?
I. Objective:
To execute some of the hip-hop dance styles
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II. Materials/Equipment:
• hip-hop dance music
• audio set
O
III. Procedure:
1. Form a group of 6-8 members. C
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
D
• not observing safety measures at all times
E
3. Follow your teacher as he/she teaches the class the common styles in
street dancing like b-boying, popping and locking.
EP
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electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.
Approaching
Criteria Advanced Proficient Proficiency Developing
(4) (3) (2) (1)
Attitude Positive Positive attitude; Inconsistent Poor attitude;
attitude; most often attitude; Does not
Always willing willing to try needs some respond to
to try encouragement encouragement
Respect Always Often courteous Sometimes Disrespectful of
courteous and and respectful courteous and others
respectful of of others respectful of
others others
Initiative and Consistently Often attends, Sometimes Does not attend,
participation attends, prepares, and attends, prepare, and
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prepares, and participates in prepares, and participate in the
participates in the activities participates in the activities
the activities activities
Dependability Very Dependable Inconsistently Not dependable
dependable dependable
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Execution Always Often executes Sometimes Does not
executes the the movements executes the execute the
movements properly movements movements
Observance of
properly
Always
C
Often practices
properly
Sometimes
properly
Does not
Safety practices safety practices safety practice safety
safety precautions precautions precautions
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precautions
E
Remember: Get your heart rate before and after the practice and
performance and record the data in your Record of Heart Rate. Identify the
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Processing Questions:
D
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
II. Materials/Equipment:
• 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
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who has won international acclaim such as Philippine All-Star .
2. Describe the waistlines, body figures, and body mass index of the dancers
Processing Questions:
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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?
C
Activity 9: BELIEVE IT OR NOT?
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I. Objective:
To critique media information on fitness and physical activity issues
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II. Materials/Equipment:
• print ads on gaining and losing weight and other fitness programs
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• audio-visual set
• pen and notebook
III. Procedure:
1. Read print advertisements on fitness programs and foodstuffs on gaining
D
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A
PY
O
C
D
C
E
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Think of this…
What generalization can you make about diet and fitness in this part
of the lesson?
Points to remember…
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Health Benefits of Dancing
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improved condition of your heart and lungs
increased muscular strength, endurance, and motor fitness
increased aerobic fitness
C
improved muscle tone and strength
weight management
stronger bones and reduced risk of osteoporosis
D
better coordination, agility, and flexibility
improved balance and spatial awareness
increased physical confidence
E
Source: http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Dance_
health_benefits?open
D
129
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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.
Street Hip-hop
Fitness Component B-boying Locking Popping
Dance Dance
Speed
Balance
Agility
PY
Coordination
Power
Reaction Time
Muscular Strength
O
Muscular
Endurance
Cardiovascular
Endurance
C
Flexibility
Body Composition
D
B. Individually copy the table and rate yourself according to how good you are in
E
B-boying
Locking
Popping
Tutting
Krumping
Waacking
Shuffling
130
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Part III: WHAT TO REFLECT and UNDERSTAND
PY
I. Objective:
To create a formula as a guide to sustain fitness
II. Materials/Equipment:
O
• pen and paper
III. Procedure:
C
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
D
sports balanced diet
media and technology weight management
E
I. Objectives:
To give a perspective on the causes of death among Filipinos
To persuade others on the importance of practicing a healthy lifestyle
II. Materials/Equipment:
• pen and paper
• handout
131
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III. Procedure:
Approaching
Criteria Advanced Proficient Proficiency Developing
PY
(4) (3) (2) (1)
Position The position The position The position There is no
Statement statement statement statement is position
provides a clear, provides a clear present, but does statement.
strong position. position. not make the
O
position clear.
Correctness of Includes 3 or more Includes 2 or Includes 1 piece No evidence
ideas pieces of evidence more pieces of evidence (facts, statistics,
(facts, statistics,
examples, real-
C
of evidence
(facts, statistics,
(facts, statistics,
examples, real-
examples, real-
life experiences)
life experiences) examples, real- life experiences) that support the
that support life experiences) that supports the statement.
the position that support position statement.
D
statement. the position
statement.
Accuracy
E
132
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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:
• pen and notebook
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
PY
and they end up having poor academic performance; or worse they
stop schooling.
Is this a sound decision?
O
3. Be guided by the following criteria:
Approaching
Criteria Advanced
(4)
C Proficient
(3)
Proficiency
(2)
Developing
(1)
Presentation Song is explained. Song explained but Vague No concept
of concepts Tied well to genre. not tied well to genre/ explanation given. Song not
D
Thorough context is assignment. Some given. Concepts explained.
given. context given. not explained.
E
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
133
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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:
PY
Specific Goals:
O
Active Frequency Intensity Time(Duration) Type
Recreational
Activities
C
D
2. Be guided by the criteria:
E
Approaching
Criteria Advanced Proficient Proficiency Developing
(4) (3) (2) (1)
EP
Attainability All goals and 1 of the goals and 2 of the goals and Many of the goals
activities are very activities planned activities planned and activities
much attainable in is not attainable in are not attainable planned are not
the specified time the specified time in the specified attainable in the
time specified time
D
Realistic All activities in the 1 activity in the 2 or more activities All activities in the
activities fitness plan could fitness plan could in the fitness fitness plan could
be conducted at not be conducted plan could not not be conducted
home, in school, at home, in be conducted at at home, in
or in any place. school, or in any home, in school, school, or in any
place. or in any place. place.
Variety of The fitness plan The fitness plan The fitness plan The fitness plan
Activities contains 7 or more contains 5-6 contains 3-4 contains 2 or less
different activities different activities different activities different activities
Think of this…
Why is it important to have a balanced lifestyle?
134
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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
PY
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.
O
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”.
C
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.
D
A balanced lifestyle is the cornerstone of your well-being, and it encompasses
elements such as developing and maintaining good physical health and fitness,
E
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
EP
effective stress management strategies and coping skills, achieving financial stability,
as well as developing a sense of purpose and meaning in life.
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.
135
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Part IV: WHAT TO TRANSFER
PY
to conduct a dance training-workshop for the youth of your
GOAL
community and/or to other students of your school
ROLE dance instructor/member of a training committee
O
AUDIENCE co-students or some members of your community
doability
cooperation
EP
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,
D
136
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Activity 15: BE A FITNESS ADVISER!
to give recommendations to a person/people seeking advice on
GOAL
fitness.
ROLE a fitness adviser/guru
There are several people who are unfit and need advice in
SITUATION
order for them to achieve their desired level of fitness
PY
STANDARD
sensitivity to clients’ need (10).
Procedure:
1. This is an individual work.
O
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.
C
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.
D
7. Submit to your teacher your fitness dance program first before giving it to
the concerned person.
E
SUMMARY
EP
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.
137
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References:
PY
health_benefits?open
http://en.wikipedia.org/wiki/Hip-hop_dance
http://en.wikipedia.org/wiki/History_of_hip-hop_dance
O
http://dance.about.com/od/hiphopdancing/tp/Elements-Of-Hip-Hop.htm
http://en.wikipedia.org/wiki/Street_dance
C
www.diabetesphil.org/journals/Year%20XVIII1.pdf
http://www.totalbalancedhealth.com/lifestyle/why-balance-is-important/
E D
EP
D
138
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