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Philippine Local Dances

Governor Pack Road, Baguio City, Philippines 2600


Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
442-2564; 442-8219; 442-8256; Fax No.: 442-6268 Grade Level/Section: Grade 11
Email: email@uc-bcf.edu.ph; Website: www.uc-bcf.edu.ph

MODULE 2 Subject Teacher:

University of the Cordilleras


Integrated School
Senior High School
Physical Education and Health

Grade 12
Health Optimizing Physical Education
(H.O.P.E. 3)

Prepared by:
Peejay C. Natiola, Anna June C. Tecne, Leo Patrick E. Niñalga,
Kenneth C. Antonio, and Maria Ruzzel J. Rogel, Dexter P. Ariño
Philippine Local Dances
Governor Pack Road, Baguio City, Philippines 2600
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
442-2564; 442-8219; 442-8256; Fax No.: 442-6268 Grade Level/Section: Grade 11
Email: email@uc-bcf.edu.ph; Website: www.uc-bcf.edu.ph

MODULE 2 Subject Teacher:

Good day UCians! This module will help you understand the different
concepts on safety protocols in participating in any kind of dance and the
health benefits of being physically fit:

1. Benefits of Dance in the Dimension of Physical Education


2. F.I.T.T.
3. Health-related Fitness (HRF)
4. Proper Etiquette and safety precautions
5. Safety and health benefits of dance

Before we continue, let us assess first your prior knowledge about our
topic. Let me see if you can able to answer the following questions.

Here it is…

PRETEST

Multiple Choice: Choose the letter of the correct answer. You may write your
answers on a piece of paper or type it right away to your chat box and send it
to your teacher in any modalities you may have.

______1. How long should you hold a stretch?


a. As long as you can
b. One minute
c. 15 seconds
d. 20-30 seconds
______2. Dancing is physically and mentally demanding.
a. True b. False
______3. What does a dancer need for dance class and performance?
a. Strength b. Endurance c. Flexibility d. All of the
above
______4. What does F.I.T.T principle stands for?
a. Frequency and intensity
b. Time and Type
c. Frequency, Intensity, Time, Type
d. Facilities, Intervention, Time, Training

______5. Dance safety includes the following.


a. Dance wear, shoes, hair, and jewelry d. Watch, listen, do
b. Personal and general space e. All of the above
Philippine Local Dances
Governor Pack Road, Baguio City, Philippines 2600
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
442-2564; 442-8219; 442-8256; Fax No.: 442-6268 Grade Level/Section: Grade 11
Email: email@uc-bcf.edu.ph; Website: www.uc-bcf.edu.ph

MODULE 2 Subject Teacher:

c. Dance class etiquette

Submit your work to your subject facilitator for checking.

How did you find the pre-test? Was it easy or difficult?


Okay! To know your score, kindly approach your teacher in any of the
modalities you have, surely, they will be glad to assist you may it be online
or modular.

Let’s continue. Let me ask you a question. What comes into your mind
whenHow
wedid
sayyou
“dance is the
fare well? Did hidden
you get alanguage of our soul”?
perfect score?

Let’s move on.


(Note: You may write your answers to a piece of paper or type it right away to
your chat box and send it on your teacher in any modalities you may have.)

______________________________________________________________________________
______________________________________________________________________________
_____________________________________________.

Good! I guess you have several answers based on your own ideas and
understanding. Now, we are going to learn about safety protocols and health
benefits of dance. Let us start recalling with our discussion below.

HEALTH AND SAFETY BENEFITS OF DANCE

Dancing is a great way for people


of all ages to get and stay in shape.
Besides being fun, dancing has many
positive health benefits. Certain styles of
dance can have a tremendous impact
on your overall flexibility, strength,
endurance level, and emotional well-
being. Many people have turned to
dancing as a way to exercise. Depending
on your goals, a dance class could be a
fun way to improve your health. Look
around your area and you'll most likely
find a few dance studios and schools to fit
your needs.
Philippine Local Dances
Governor Pack Road, Baguio City, Philippines 2600
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
442-2564; 442-8219; 442-8256; Fax No.: 442-6268 Grade Level/Section: Grade 11
Email: email@uc-bcf.edu.ph; Website: www.uc-bcf.edu.ph

MODULE 2 Subject Teacher:

Can you follow students? I know you have different views on what we are
discussing, but the next topic will give you more understanding about the
safety and health issues.

Let’s continue.

Lesson 1:
BENEFITS OF DANCE IN THE DIMENSIONS OF PHYSICAL EDUCATION

1. Physical Benefits- Dance will help develop muscles,


tone the body, improve circulation, improve
posture, balance, coordination and promote
greater flexibility. Flexibility is often overlooked as a
benefit but can really decrease the chances of
injury especially in an active child. Dance helps
keep the body conditioned and the mind focused
which heightens one’s ability to perform other
physical activities.
2. Emotional Benefits- Dance helps develop self-
confidence and self-esteem in a stimulating
environment. “The advantage of the arts (music and
dance) is that they link cognitive growth to social
and emotional development. Students care more
deeply about what they study, they see the links
between subjects and their lives, their thinking
capacities grow, they work more diligently, and they
learn from each other.” Source: Washington Post

3. Social Benefits- Dance improves sensitivity,


understanding, appreciation, and consideration
for others, both for their similarities and
differences. Dance can broaden your child’s
horizons by introducing them to other people and
help them better relate later in life to those they
may face and also in their future careers.
Philippine Local Dances
Governor Pack Road, Baguio City, Philippines 2600
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
442-2564; 442-8219; 442-8256; Fax No.: 442-6268 Grade Level/Section: Grade 11
Email: email@uc-bcf.edu.ph; Website: www.uc-bcf.edu.ph

MODULE 2 Subject Teacher:

4. Mental Benefits- Children who are involved in


dance will excel in their academics and tend to be
more creative. The art of dance helps teach a child
to focus, creativity, and discipline, all in which are
mandatory in any area of education.

5. Spiritual Benefits- refers to the inner-being of an


individual which is closely allied to motivation,
inspiration, will power, and morale. Dance can
help calm children that suffer with hyperactivity
disorders as well as those that suffer from self-
destructive behaviors. The act of dance seems to
help calm and focus these troubled young minds.

Lesson 2:
THE F.I.T.T PRINCIPLE FOR AN EFFECTIVE WORKOUT

What Is F.I.T.T.?

Understanding the F.I.T.T. principle helps you create a workout plan that
will be more effective in reaching your fitness goals. F.I.T.T. stands
for frequency, intensity, time, and type of exercise. These are the four elements
you need to think about to create workouts that fit your goals and fitness
level. Learn how the F.I.T.T. principle works.

Frequency- the first thing to set up with your workout plan is


frequency—how often you will exercise. Your frequency often
depends on a variety of factors including the type of workout you
are doing, how hard you are working, your fitness level, and your
exercise goals.

Intensity- has to do with how hard you work during exercise. How you
can change the intensity depends on the type of workout you are
doing.

Time- the next element of your workout plan is how long you exercise
during each session. There is not one set rule for how long you should
exercise, and it will typically depend on your fitness level and the
type of workout you are doing.
Philippine Local Dances
Governor Pack Road, Baguio City, Philippines 2600
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
442-2564; 442-8219; 442-8256; Fax No.: 442-6268 Grade Level/Section: Grade 11
Email: email@uc-bcf.edu.ph; Website: www.uc-bcf.edu.ph

MODULE 2 Subject Teacher:

Type- the type of exercise you do is the last part of the F.I.T.T.
principle and an easy one to manipulate to avoid overuse injuries or
weight loss plateaus.

Let’s continue. Let me ask you a question.

1. Which dimension of physical education should be always considered


in creating a F.I.T.T workout plan?
2. Differentiate the F.I.I.T principle in dance and sports.

(Note: You may write your answers to a piece of paper or type it right away to
your chat box and send it on your teacher in any modalities you may have.)

1.____________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

2.____________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

Good! I guess you have several answers based on your own ideas and
understanding. Now, we are going to learn about Health-Related Fitness related
in dance. Let us start recalling with our discussion below.

Lesson 3:
HEALTH-REALATED FITNESS FOR DANCE

1. Muscular Strength - refers to the


amount of force a particular muscle
group can produce in one, all-out
effort. In strength training terms, it's
your one-rep max.
Philippine Local Dances
Governor Pack Road, Baguio City, Philippines 2600
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
442-2564; 442-8219; 442-8256; Fax No.: 442-6268 Grade Level/Section: Grade 11
Email: email@uc-bcf.edu.ph; Website: www.uc-bcf.edu.ph

MODULE 2 Subject Teacher:

2. Muscular Endurance- is the ability of the muscles


to perform continuous without fatiguing.

3. Flexibility- refers to the range of motion


you have around a given joint. Like
muscular strength and endurance,
flexibility is joint-specific. To increase
flexibility, the muscles must be stretched
about 10 percent beyond their normal
range of motion. As flexibility increases,
the range of the stretch must also
increase for flexibility to continue
increasing.

4. Progressive muscle relaxation- is


a deep relaxation technique that
has been effectively used to
control stress and anxiety,
relieve insomnia, and reduce
symptoms of certain types
of chronic pain.
Philippine Local Dances
Governor Pack Road, Baguio City, Philippines 2600
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
442-2564; 442-8219; 442-8256; Fax No.: 442-6268 Grade Level/Section: Grade 11
Email: email@uc-bcf.edu.ph; Website: www.uc-bcf.edu.ph

MODULE 2 Subject Teacher:

5. Body Composition Body


- composition plays an important role
in dancers’ health. Appropriate and
healthy ratios of lean muscle mass to
fat mass are key factors that can
contribute to optimizing physical
performance. Body composition is
often expressed as a percentage of
body fat and healthy
recommendations suggest that
dancers’ body fat be at a certain level
in order reach their potential.

6. Cardiovascular Endurance
- This is how efficiently your heart, blood
vessels, and lungs to supply oxygen rich
blood to working muscles during physical
activity. In a dance class when a more
continuous warm-up is lead and the
warm-up is vigorous enough to maintain
a heart rate of at least 130 to 170 beats
per minute, then you are developing your
cardiovascular endurance.

TIMEOUT!!

Before We continue. Let me ask you a question.

1. What is the relationship of Health and Fitness?

___________________________________________________________________________
___________________________________________________________________________
__________________________________________________________________________.

Good! I guess you have several answers based on your own ideas and
understanding. Now, we are going to learn about the general safety precautions
to help prevent dance injuries. Let us start recalling with our discussion below.
Philippine Local Dances
Governor Pack Road, Baguio City, Philippines 2600
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
442-2564; 442-8219; 442-8256; Fax No.: 442-6268 Grade Level/Section: Grade 11
Email: email@uc-bcf.edu.ph; Website: www.uc-bcf.edu.ph

MODULE 2 Subject Teacher:

THESE ARE SOME OF THE GENERAL SAFETY PRECAUTIONS TO HELP PREVENT DANCE
INJURIES

• Stress the importance of warming up.


• Wear the right safety dance equipment.
• Make sure the environment is well lit and appropriate
for the dance.
• Enforce safety rules.
• Stay hydrated during and after dancing.
• Take breaks while training and during activity to prevent
overuse injuries.
• Don't perform when you're Injured
• Watch Out for Others
• Provide a healthy, well-balanced diet.

GENERAL TIPS IN DANCING


If you are thinking of taking up dancing, suggestions include:

• See your doctor for a check-up if you have a medical


condition, are overweight, are over 40 years of age or
are unfit.
• Wear layers of clothing that you can take off as your
body warms up.
• Do warm-up stretches or activities before you begin a
dance session.
• Drink plenty of water before, during and after dancing.
• Make sure you rest between dance sessions.
• Don’t push yourself too far or too fast, especially if you
are a beginner.
• Wear professionally fitted shoes appropriate to your
style of dance.
• Check with your dance instructor that you are holding
the correct form.
Philippine Local Dances
Governor Pack Road, Baguio City, Philippines 2600
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
442-2564; 442-8219; 442-8256; Fax No.: 442-6268 Grade Level/Section: Grade 11
Email: email@uc-bcf.edu.ph; Website: www.uc-bcf.edu.ph

MODULE 2 Subject Teacher:

Lesson 4:
PROPER ETIQUETTE AND SAFETY IN THE USE OF FACILITIES AND EQUIPMENT

1. Take care in using dance facilities and equipment.


In consideration of the school's effort and of other
students who will benefit from using the facilities and
equipment, it is in good form to handle them with
care and use them solely on their purpose. This is to
prevent having them misplaced, stolen or become
unnecessary clutters in the training area than can
cause accidents.

2. Only use equipment that you already know how


to use, do not leave or pass on equipment that is in complete disarray or
dirty.

3. Be Alert and Aware in the training area.

4. In performing exercises and movement in general, practice good form


first.

5. Bring back all equipment in place after use.

6. Return the equipment properly or leave the venue clean. Doing


exercises in improper form deficit it's benefits. Do not monopolize the
equipment. Allow everyone a fair use of the facilities.

7. Check Yourself- practice proper hygiene and care. Take a bath or a


deodorant if needed. Do not force yourself to engage in physical activity
if you are feeling sick.

8. Move on the double; do not loiter around the venue or hang on the
equipment doing nothing. Do not handle it until such time the teacher
gives instructions on how to operate the said equipment. You could break
the equipment or cause harm to yourself or others.

9. Be nice, as a general rule!


Philippine Local Dances
Governor Pack Road, Baguio City, Philippines 2600
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
442-2564; 442-8219; 442-8256; Fax No.: 442-6268 Grade Level/Section: Grade 11
Email: email@uc-bcf.edu.ph; Website: www.uc-bcf.edu.ph

MODULE 2 Subject Teacher:

Lesson 5:
SAFETY AND HEALTH BENEFITS OF DANCE

Many dancers do better academically

- Dancing requires a lot of time and energy. It requires


memorization, repetition and learning — skillsets that
are directly relevant to class work.

Dancing can teach teamwork and problem-


solving skills

- Fighting for a common goal with a group of


dancers and instructors teaches you how to
build teamwork and effectively
communicate to solve problems. This
experience is helpful when encountering
problems at work or at home.

Physical health benefits of dance

- Dancing can help you reach your fitness goals


and maintain a healthy weight. However, they
also encourage healthy decision-making such
as not smoking and not drinking. Dancing also
have hidden health benefits such as lowering
the chance of osteoporosis or breast cancer
later in life.

Dancing can boost self-esteem

- Achieving a fitness goal through dancing


encourages you to achieve other goals you set.
This is a rewarding and exciting learning process.
Philippine Local Dances
Governor Pack Road, Baguio City, Philippines 2600
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
442-2564; 442-8219; 442-8256; Fax No.: 442-6268 Grade Level/Section: Grade 11
Email: email@uc-bcf.edu.ph; Website: www.uc-bcf.edu.ph

MODULE 2 Subject Teacher:

Reduce pressure and stress with dance

- Dancing is a natural way to loosen


up and let go of stress. You can
also make new friends who can
be there for you as a support
system. When you feel under
pressure or stressed, call up a
teammate, head to the gym to
talk and dance it out.

Better Sleep

- Dancing provide a chance to unwind and take


part in an activity that improves your fitness. If you
perform any kind of dance outside, you can
benefit from fresh air which is said to promote a
good night’s sleep.

A Strong Heart

- Your heart is a muscle and needs


frequent exercise to help it keep fit and
healthy. A healthy heart can pump blood
efficiently around your body. Your heart
will improve in performance when it is
regularly challenged with exercise.

New Connections
- Dancing brings together a mixture of people
from different communities, backgrounds,
religions and beliefs. Dancing can offer a new
way to meet others that you may not interact
with day to day. As a result, you can make
new friends.
Philippine Local Dances
Governor Pack Road, Baguio City, Philippines 2600
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
442-2564; 442-8219; 442-8256; Fax No.: 442-6268 Grade Level/Section: Grade 11
Email: email@uc-bcf.edu.ph; Website: www.uc-bcf.edu.ph

MODULE 2 Subject Teacher:

Improved Lung Function

- Regular dancing causes more


oxygen to be drawn into the body
with carbon monoxide and waste
gases expelled. This increases the
lung capacity during sport,
improving lung function and
efficiency.

Develop Stronger Relationships

- Dancing enables you to build better relationships


with people you may be aware of, but not know
personally. Through frequent sport you can get to
know a lot about an individual’s personality, their
strengths and weaknesses.

Boost Memory

- Dancing may boost your memory and prevent you


from developing dementia as you get older. Science
reveals that aerobic exercise can reverse volume
loss in the hippocampus, the part of the brain that
controls memory.

Improve Flexibility

Those plies and


arabesques that ballet
dancers’ practice isn’t
just for aesthetics — they also increase
flexibility and reduce stiffness. Increasing
your flexibility will help ease joint pain and
post-exercise soreness.
Philippine Local Dances
Governor Pack Road, Baguio City, Philippines 2600
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
442-2564; 442-8219; 442-8256; Fax No.: 442-6268 Grade Level/Section: Grade 11
Email: email@uc-bcf.edu.ph; Website: www.uc-bcf.edu.ph

MODULE 2 Subject Teacher:

How are you students? Do you have any question? Do not be


afraid to ask. This lesson surely helps us to be familiar in the safety
and health benefits of dance.

Are you able to relate to the topic? Anyone who experienced


participating in this dance lessons? Can you share your experience in
the class?

Now as we go along with our discussion, take time to do self-


assessment. If you are not ready, then you can go back and read
again the discussion.

But if your fully understand the lesson, then you can now take
your quiz.

POST TEST

DIRECTION: Identify the answer inside the box for each question below. You may
write your answers on the blank space provided in each number and send it to
your teacher in any modalities you may have. (15pts)

Time Mental Benefits Body Composition Physical Benefits

Intensity Muscular Endurance Emotional Benefits Frequency

Progressive muscle relaxation (PMR) Social Benefits Cardiovascular endurance

Type Flexibility Spiritual Benefits Muscular Strength

____________________1. This element of your workout plan is how long you


exercise during each session.

____________________2. Children who are involved in dance will excel in their


academics and tend to be more creative.

____________________3. Appropriate and healthy ratios of lean muscle mass to fat


mass are key factors that can contribute to optimizing physical performance is
called __________.
Philippine Local Dances
Governor Pack Road, Baguio City, Philippines 2600
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
442-2564; 442-8219; 442-8256; Fax No.: 442-6268 Grade Level/Section: Grade 11
Email: email@uc-bcf.edu.ph; Website: www.uc-bcf.edu.ph

MODULE 2 Subject Teacher:

____________________4. Dance will help develop muscles, tone the body,


improve circulation, improve posture, balance, coordination and promote
greater flexibility.

____________________5. This has to do with how hard you work during exercise.

____________________6. It is the ability of the muscles to perform continuous


activity without any fatigue.

____________________7. Dance helps develop self-confidence and self-esteem in


a stimulating environment.

____________________8. This talks about how often you will exercise.

____________________9. A deep relaxation technique that has been effectively


used to control stress and anxiety, relieve insomnia, and reduce symptoms of
certain types of chronic pain.

____________________10. Dance improves sensitivity, understanding,


appreciation, and consideration for others, both for their similarities and
differences.

____________________11. This is how efficiently your heart, blood vessels, and lungs
to supply oxygen rich blood to working muscles during physical activity.

____________________12. Refers to what kind of exercise you are doing.

____________________13. Refers to the range of motion you have around a given


joint.

____________________14. Dance can help calm children that suffer with


hyperactivity disorders as well as those that suffer from self-destructive behaviors.

____________________15. Refers to the amount of force a particular muscle group


can produce in one, all-out effort.

References

• https://www.danceadts.com/edsupport/fitness/fitness.htm
• https://www.reyn.org/Downloads/The_Benefits_of_Dance.pdf
• https://www.canyonranch.com/blog/fitness/the-health-benefits-of-dancing/
• https://www.betterhealth.vic.gov.au/health/healthyliving/dance-health-benefits
• https://www.everydayhealth.com/fitness-pictures/health-benefits-of-dance.aspx
• https://www.danceadvantage.net/dance-fitness-resources/
• https://cdn.ymaws.com/www.iadms.org/resource/resmgr/resource_papers/dan
ce_fitness.pdf