Introductory Message
For the facilitator:
This module was collaboratively designed, developed and evaluated by the
Development and Quality Assurance Teams of SDO TAPAT to assist you in helping
the learners meet the standards set by the K to 12 Curriculum while overcoming
their personal, social, and economic constraints in schooling.
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. Furthermore, you are expected to encourage and assist the
learners as they do the tasks included in the module.
For the learner:
This module was designed to provide you with fun and meaningful opportunities for
guided and independent learning at your own pace and time. You will be enabled to
process the contents of the learning resource while being an active learner.
The following are some reminders in using this module:
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 L
et’s Try! before moving on to the other activities
included in the module.
3. Read the instruction 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 through with it.
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!
LESSON 1: THE FITNESS SIDE OF SOCIAL DANCING AND DANCE MIXERS
▪ The students will realize the relevance of social dancing in terms of
their own fitness and well-being depending upon their engagement and
participation in such activities.
PART I. Social Dancing Participation Questionnaire
Put a check in the column that best describes your participation in the
activities below.
SOCIAL DANCING ACTIVITIES ALWAYS SELDOM NEVER
1. I actively participate in social
dancing activities in my
community
2. I am a member of the grand
cotillion dance performed in a
friend’s debut/social gathering
3. I wear proper attire in social
dancing activities.
4. I am confident in performing
social dances in and outside the
school.
5. I insist in doing a dance
combination that my partner
could not follow
6. I don’t follow the lead of my
partner because I have my own
style of dancing.
7. I dance vigorously whenever
I participate in social dancing
activities.
8. I recognize the advantages of
my engagement in social
dancing activities to my fitness
and well-being.
9. I share my social dancing
skills with my friends, family
and community.
10. I enjoy participating in
social dancing activities.
Summarize in a few sentences what the survey revealed about your fitness
habits and attitudes toward social dancing. Write the summary in your
activity notebook.
___________________________________________________________
___________________________________________________________
___________________________________________________________
________________________________________________
Visit this link for the Google forms (Pre-Assessment)
bit.ly/32iNz9M
PART II.
Warm-Up (15 minutes)
Directions: You will be re-introduced to the basic warm-up
exercises that you have learned during your PE class in Grade
7. Before performing any physical activity in the succeeding lessons, do the
warm-up exercises first to condition your body and to prevent injuries. from
happening. Warm-up: Dynamic Stretching Exercises (Refer to Grade 7 PE
Modules)
● A March
● High Knees
● Butt Kicks
● Shuffles
● Back Pedals
After performing the given exercises, use the following rating scale to assess
your performance:
I - I can perform the exercises by myself
O - I can perform the exercises with other’s help
W - I will just wait for my next PE class
So, which of the three reflects your performance a while ago?
There is more to dancing than dancing itself. It has the power to maintain or
even improve your fitness. In your previous lesson on fitness, it has been
discussed that in planning your fitness program, no matter what your
medium activity is, you always have to consider the FITT principle. F for
frequency, I for intensity, T for time, and the other T for the type of the
activity. Intensity being one of the most important of the four mentioned
principles, refers to the level of exertion and is closely monitored through
your heart rate. To receive maximum cardiovascular benefits, you should
dance at an intensity that raises your heart rate from 60% to 80% of your
PMHR (Predicted Maximum Heart Rate). But if you have a special condition
which includes inactivity, overweight/obese, pregnant, or with special
medication, you should consult your doctor before proceeding to your fitness
regimen.
This is how to determine your THR (Target Heart Rate) range. Follow the
steps provided and you’ll arrive at your PMHR and THR which you could use
in determining the intensity of your dancing activity and raising it to a higher
level if necessary.
STEP 1: Find you PMHR in beats per minute by subtracting your age from
220:
● 220 - __________ = (Your Predicted Maximum Heart Rate)
Example: 220 - 15 = 205 (PMHR of a 15-year-old individual)
STEP 2: You need to work out your lowest Target Hearth Rate that you need
to aim for during exercise by multiplying your PMHR by 60% (or .6):
● _____(PMHR) x 60% (or .6) = (Lowest Target Heart Rate)
Example: 205 x .6 = 123 beats/minute (Lowest THR of 15-year-old
individual)
STEP 3: Lastly, You need to work out your highest Target Heart Rate that you
need to aim for during exercise by multiplying your PMHR by 80% (or .8):
● _____(PMHR) x 80% (or .8) = (Highest Target Heart Rate)
Example: 205 x .8 = 164 beats/minute (Highest THR of 15-year-old
individual)
So, when you are dancing, you are aiming for the range of the two figures you
have come up with in Steps 2 and 3. In the example given, the Target Heart
Rate of a 15 year-old individual is from 123 to 164 beats per minute during
exercise. To maximize the benefits you can derive from social dancing in
relation to cardio-vascular fitness, you need to know your Target Heart Rate.
This determines the intensity or level of exerted effort you are pouring into
your dancing.
BODY MASS INDEX (BMI)
After finding whether or not you have a normal BMI, you will be provided
with inputs on physical activities suggested through the Physical Activity
Pyramid to maintain or improve your weight at the same time be oriented
with the right kinds and amount of food to eat through the Philippine Food
Pyramid and/or My Food Plate.
Your BMI is computed using the following formula:
BMI Classification:
▪ Below- 18.5 – Underweight
▪ 18.5 - 24.9- Normal
▪ 25 - 29.9 – Overweight
▪ 30 and Above- Obese
What is your BMI classification? Record the details of your findings in your
notebook.
In terms of the nutritional
aspect of dancing, what are
the right foods for you to
eat to maintain or improve
an ideal body weight?
Dancing can be a way to stay fit for people of all ages, shapes and sizes. It has
a wide range of physical and mental benefits.
I. Compute for the STEP 1: Find you PMHR in beats per minute by subtracting
your age from 220:
220 - ________ = (Your Predicted Maximum Heart Rate)
Example: 220 - 15 = 205 (PMHR of a 15-year-old individual)
STEP 2: You need to work out your lowest Target Heart Rate that you need to
aim for during exercise by multiplying your PMHR by 60% (or .6):
_____(PMHR) x 60% (or .6) = (Lowest Target Heart Rate)
Example: 205 x .6 = 123 beats/minute (Lowest THR of 15-year-old individual)
(Lowest-Highest) of the following age group.
(Show your solution)
1. 14 years old
2. 20 years old
3. 35 years old
4. 41 years old
5. 50 years old
II. Solve your own BMI with the correct classification.
I. Multiple Choice: Write the letter of the
correct answer on the space provided.
____1. How do social dances contribute to one’s fitness and well-being?
A. They help make one physically engaged and active in preventing
lifestyle diseases
B. They cure lifestyle diseases
C. They help prevent sedentary lifestyle-related diseases
D. They develop one’s talent in dancing
____2. What will happen if one doesn’t have a physically active lifestyle?
A. He/she will not be physically fit
B. He/she will become sickly
C. He/she will become fat
D. He/she is prone to weight gain, obesity which may lead to diabetes
and other cardiovascular diseases
____3. What does BMI stand for?
A. Body Mess Index C. Body Mind Index
B. Body Mass Index D. Better Max Index
____4. If you want to obtain your highest target heart rate, which among the
formulas will you use?
A. (PMHR) x 60% C. (PMHR) x 80%
B. (PMHR) x 70% D. (PMHR) x 90%
____5. Find the Predicted Maximum Heart Rate (PMHR) of a 13-year-old
individual.
A. 208 B. 207 C. 214 D. 205
Visit this link for the Google form (Posttest)
bit.ly/3mcZUEE
References:
Majority is lifted from: Grade 9 Physical Education Learners Material (Jose P.
Doria, Madonna C. Gonzales, Lawrence Jay Sedilla, Janeth Cagulang, Raffy
Mabiling, Johannsen Yap and Jorie Dela Torre) Physical Education Grade 9
Learner’s Material
Physical Education Grade 9 Learner’s Material pp.82-85
Physical Education Grade 9 Learner’s Material pp.63
Physical Education Grade 9 Learner’s Material pp.67
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