Health Optimizing

Physical Education 3
Quarter 1 – Module 3:
Ballroom (Cha Cha Cha)
PE & Health – Grade 12
Quarter 1 – Module 3: Ballroom (Cha Cha Cha)
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: Kate Barbara Anne S. Escosia
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 3:
Ballroom (Cha Cha Cha)
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 specifically seeks
to achieve the following

1. Analyze one’s heart rate and perceived exertion and pacing to adjust
participation in a ballroom dance activity.

Are you ready? Have fun!

Let Us Try
Guard your heart

There’s more to dancing than dancing itself.

Instruction: Determine your THR (Target Heart Rate) and PMHR (Predicted
Maximum Heart Rate) by executing some of the exercises below and compute
your heart rate range using the formulas given.

Here’s how:
1. Find your PMHR in beats per minute by subtracting your age from 220
(220 – age = PMHR)

2. Calculate your THRZ 65%______ and 80%_____ of your PMHR. (PMHR x

.65 = 65% of PMHR) and
(PMHR x .80 = 80% of PMHR)
This indicates how you should perform the exercises at an intensity that
raises your heart rate from 65% to 80%.

3. Perform the following activities and write down your Heart Rate
response.

Note: Perform each activity. Take your heart rate at the end of each activity.
(A. Use your radial artery and count the beats for 6 seconds. Add 0 to the
number that you count; B. Use your heart rate monitor/watch.)

3
Activity Heart Rate THRZ (Y or N)

Forward/Backward Chasse (2 minutes) _________ _________

Sideward Chasse (2 minutes) _________ _________

New York (2 minutes) _________ _________

Guide Questions:

1. How was your heart rate while doing these activities?

_______________________________________________________________________
_______________________________________________________________________

2. Why is it important to record your THR before you engage into dancing?
_______________________________________________________________________
_______________________________________________________________________

3. From the given steps in the activity, which dance style can we perform
it?
_______________________________________________________________________
______________________________________________________________________

Let Us Study

Lesson 1: Ballroom (Cha Cha Cha)

The term is being applied these days to a variety of dancing styles
between two participants - a 'leader' and a 'follower.' Ballroom dancing
requires a significant degree of physical contact across their upper or lower
bodies or limbs between these two participants (Realbuzz, 2000).
Most ballroom dancing is non-choreographed, though it has a range of
ancient customs and rules of etiquette that you should try to understand
before you go to dance. Dancers also require a degree of knowledge of phase
placement, so the leader can direct the follower in every pass.
Compared to other styles of dance it is a very low impact practice and
therefore health benefits include:
• Builds a stronger heart - Regular ballroom dancing can lead to a
slower heart rate, as well as lower blood pressure and a more balanced

4
 level of cholesterol.
• Burns calories - Ballroom is known for its ability to burn off calories,
with a one-hour session consuming up to 800 calories, depending on
the dancing 's strength.
• Cross-training – If you're on a steady path back from a serious sporting
injury, a ballroom dance spell might be suitable in moderation to help
you recover general body mobility and prevent loadbearing on the
injury.

Let Us Practice

Basic Steps of Cha cha cha

1. You can use a chair or ask anyone available in your

house/home/space to be your partner.
2. If you are a male, you should be at the left side while the female
should be at the right side and vice versa.
3. Kindly play this music https://www.youtube.com/watch?v=pXby-Jex-SA
4. Clap the rhythm of the dance (4 and 1, 2, 3)

Take note of the following step pattern:

L Left Foot Fw Forward

R Right Foot Bw Backward

C Close step Sw Sideward

BASIC NAME OF THE STEP STEP PATTERN COUNTING

1 Weight transfer (rock R-Bw, L-Fw 1, 2

step)

2 R Chasse Fw R-Fw, L-C to R, R-Fw 1 and 2

3 Weight transfer (rock L-Bw, R-Fw 1, 2

step)

4 L Chasse Bw L-Bw, R-C to L, L-Bw 1 and 2

5 Alemana turn L-Fw (pivot halfway turn 1, 2

R), R-Fw (pivot halfway

5
 turn R) leading to a
Chasse L Bw

6 New York (L over R) Step L across R in front, 1, 2, 1 and

step R in place, Chasse L 2
Sw, step R over L in front,
Chasse R Sw

7 New York (R over L) Step R across L in front, 1, 2, 1 and

step L in place, Chasse R 2
Sw, step L over R in front,
Chasse L Sw

8 Spot Turn Same with alemana turn 1, 2

but done Sw-leading to a
Chasse Bw

Video Lecture Link : https://www.youtube.com/watch?v=5kOi1p7EG4s

Let Us Practice More

Make it possible

Using the basic steps, perform the following combination of basic steps and
monitor your heart rate before and after the activity.

1. Before you do the dance steps, let’s record your heart rate first.
Heart rate per minute

Before the activity

Combination of basic steps Repetition

R Rock Step, R Chasse Fw, 8

L Rock Step, L Chasse Bw

R Rock Step, R Chasse Fw, 4

Alemana Turn

New York (L over R), Alemana Turn 4

New York (R over L), Alemana Turn 4

6
2. Now after performing the dance steps, let’s record again your heart rate.
And let’s analyze.
Heart rate per minute

After the activity

3. Is there any difference between the result of your heart rate before and
after the activity? What does this imply? Explain your answer.
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________

Let Us Remember

Health benefits of Ballroom dancing:

• Builds a stronger heart - Regular ballroom dancing can lead to a
slower heart rate, as well as lower blood pressure and a more balanced
level of cholesterol. It provides a great cardiovascular system workout
because it needs a significant degree of fluid movement.
• Burns calories - Ballroom dancing is known for its ability to burn off
calories, with a one-hour session consuming up to 800 calories,
depending on the dancing 's strength.
• Cross-training – If you're on a steady path back from a serious sporting
injury, a ballroom dance spell might be suitable in moderation to help
you recover general body mobility and prevent loadbearing on the
injury. If you're a runner or a sports player, dance can seem an odd
workout option, but a few sessions of ballroom dancing may really get
you back on track.

Basic Steps of Cha cha cha

- Rock Step L and R
- R chasse Fw, L chasse Bw
- Alemana Turn
- New York (L over R) and (R over L)
- Spot Turn

7
 Let Us Assess

1. What do you need to determine before and after executing exercises?

a. Target Heart Rate c. Target Heart Rage
b. Target Heart Range d. Target Heart Race

2. Is there any difference of your heart rate before and after you exercise?
a. Yes c. Maybe
b. No d. Not Defined

3. What is the ideal heart rate range according to your age?

a. 35% to 50%. c. 55% to 70%.
b. 45% to 60%. d. 65% to 80%.

4. What dancing requires a significant degree of physical contact across

their upper or lower bodies between these two participants?
a. Hip-hop c. Ballroom
b. Cheer dance d. Contemporary dance

5. What health benefit from that can lead to a slower heart rate, as well as
lower blood pressure, and a more balanced level of cholesterol?
a. Cross-Training c. Burns Calories
b. Builds a strong heart d. None of the above

6. What health benefit from that is known for its ability to burn off
calories, with a one-hour session consuming up to 800 calories,
depending on the dancing 's strength?
a. Cross-Training c. Burns Calories
b. Builds a strong heart d. All of the above

7. What does it mean when the result of your heart rate after you have
done executing the exercises was not able to reach the ideal heart rate
range for your age?
a. It shows your strength in doing the exercises.
b. It means that you are not exerting enough effort when you exercise.
c. It means you can do more exercises.
d. It shows how much calories you are burning.

8
 8. How are you going to analyze if you want to know the level of your heart
rate?
a. Compute your THR first before exercising then check your heart rate
after exercising.
b. Compute your THR during exercise.
c. Compute your heart rate after executing the exercise.
d. Compute your THR for each dance step that you will do.

9. Kate wanted her friend Antoine to join in her ballroom dance class today
for she knew that her friend had a heart failure problem. If you are the
instructor, what are you going to suggest to Kate and Antoine for their
dance class for today?

a. Apply the Cross-training sessions and always check the THR before
and after the dance routine practices.
b. Give 5 routines per day to master for them to burn more calories.
c. Provide a doctor consultation each day you practice.
d. Set goals for building stronger heart.

10. Lucky found out that after doing the dance routine exercises
there was no change in his heart rate. What will you suggest to Lucky
for him to reach his ideal heart rate according to his age?
a. Increase the level of expertise.
b. Increase the number of dance steps.
c. Increase the water intake.
d. Increase the level of repetitions or the time of executing the dance
step.

Let Us Enhance

Supply your own words of the given acronym below. The words should be
something that will describe your future fitness.

H - _________________________________________

E - _________________________________________

A - _________________________________________

9
 R - _________________________________________

T - _________________________________________

Let Us Reflect

Direction: Essay.

Based from the results in your activity (Let’s try this), how well did you
perform the steps of Cha Cha Cha? Were there any changes in your heart
rate? Why?

Heart Rate before the activity Heart Rate after the activity

_____________________________________________________________________

_____________________________________________________________________

_____________________________________________________________________

_____________________________________________________________________

_____________________________________________________________________

Rubric for essay writing:

Criteria Points

Content 3 points

Organization of words 3 points

Relevance 4 points

10
 11
Let us Asses:
1. A 6. C
2. A 7. B
3. D 8. A
4. C 9. A
5. B 10. D
Let us Reflect:
• Answers may vary.
Answer Key
 References

Realbuzz (2000), Dance for Fitness retrieved from https://www.realbuzz.

com/articles-interests/sports-activities/article/ballroom-dance-for-
fitness/ on May 20, 2020

12
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: davaocity.division@deped.gov.ph