Learning Activity Sheets (LAS) No.

1
Quarter 1 - Week no. 1

PHYSICAL EDUCATION AND HEALTH – 3 (DANCE)

I. Learning Competency (MELC)
Self-assesses health-related fitness (HRF) status, barriers to physical activity assessment
participation and one’s diet PEH12FH-Ig-i-6

II. Background Information for Learners

Dancing as a form of exercise improves your physical health from weight loss to increased
flexibility, stronger bones, and building muscle tone, dancing is a total body workout. Dancing can be
a way to stay fit for people of all ages, shapes, and sizes. P.E. and Health – 3 LAS will guide you
through understanding Dance as a way of keeping yourself fit and healthy.

Physical Fitness as Defined

A person who is free from illnesses and can do physical or sports activities and still has the
extra energy to do more activities is physically fit. Physical fitness is a combination of health fitness
and body fitness. Health fitness refers to your body’s ability to fight off diseases. Body fitness, on the
other hand, refers to the ability to do strenuous physical or sports activities without getting tired easily.
It is not enough for someone to only look good and feel good in order to be called physically fit. An
individual should also take into consideration his kind of lifestyle including the food he takes every
day because it can lead him to better health.

Health-Related Fitness
This is primarily associated with disease prevention and functional health. Participating in
regular health-related fitness helps you control your weight, prevents diseases and illness, improves
mood, boosts energy, and promotes better sleep.

Health-Related Fitness Components

1. Body Composition – The combination of all the tissues that make up the body such as bones,
muscles, organs, and body fat.

Calculating your Body Mass Index (BMI)

1. BMI (Body Mass Index) – is the body’s relative amount of fat to fat-free mass

Formula: BMI= W where W is the weight in kilograms

BMI Classification
H² where H is the height in meters
Example:
BMI = 30 kg= 30 = 20.83 (normal) Below 18.5 – Underweight
(1.20m) ² 1.44 18.5 – 24.9 – Normal
25.0 – 29.9 – overweight
30.0 – Above- Obese

2. Cardiovascular Endurance – The ability of the heart, lungs, blood vessels, and blood to work
efficiently and to supply the body with oxygen.
3. Flexibility – The ability to use your joints fully through a wide range of motion.
4. Muscular Endurance – The ability to use muscles for a long period of time without tiring.
5. Muscular Strength – The ability of the muscles to lift a heavy weight or exert a lot of force at one
time.
 Learning Activity Sheets (LAS) No. 2
Quarter 1 - Week no. 2

Optimizing Energy through Dance

I. Learning Competency (MELC)

Self-assesses health-related fitness (HRF) status, physical activity assessment participation barriers,
and diet PEH12FH-Ig-i-6.

Energy is the ability or capacity to do work and is measured in calories or joules.

Food Fuels for Energy

1. Carbohydrates (CHO) – preferred source of fuel during exercise (glycogen)
2. Fat – concentrated fuel used during rest and prolonged sub-maximal exercise
3. Protein – used for growth and repair (negligible use during exercise)

Our body's energy system works by converting food into fuel for tasks. Cells don't use food directly.
Instead, after digestion, food becomes glucose, amino acids, and fatty acids in our blood. The body
has 3 systems to make ATP for energy. They all work together, but one becomes dominant based on
exercise intensity, duration, and type.

Lesson 1: The Energy Systems in the Body

• ATP-PC System: This system provides short bursts of energy for quick, intense activities lasting
about 10 seconds or less.
Example:
Sports: 100-meter sprint, weightlifting, shot put.
Dance: A powerful jump or a series of explosive leaps.
• Glycolytic System: For activities lasting roughly 30 seconds to 2 minutes, this system breaks
down glucose for energy.
Example:
Sports: Fast-paced basketball play, and short-distance swimming races.
Dance Movement: An energetic contemporary dance routine or a high-intensity hip-hop
choreography.
• Oxidative System: This system provides sustained energy for longer activities, typically over 2
minutes, with the help of oxygen.
Example:
Sports: Marathons, Cycling, and Soccer
Dance Movement: A graceful ballet performance, an extended contemporary dance piece, or a
ballroom dance routine.
LESSON 2: Your food; Fuel to your body
To stay fit and perform well, you must eat right. Your eating habits matter, especially before
tasks like dancing. When doing active things, like dancing, pick the right foods and eat enough. For
moderate to vigorous activities, keep your energy up all day. Remember, your body needs "grow
foods," "go foods," and "glow foods" for daily activity and health. Consider the three basic food
groups to know if you're eating right.
Group Definition Examples
Go Foods Go Foods are the kind of food that gives fuel and helps Bread, rice, pasta, cereals, and
us keep going. These nourishments give our muscles potato.
fuel to run, swim, jump and our brain to stay focused
Grow Foods Grow Foods help our body grow bigger and stronger. Eggs, meat, fish milk, cheese
‘Grow’ foods help build our body’s bones, teeth, and and yoghurt
muscles.

Glow Foods Glow Foods are full of vitamins and minerals to keep our All fruits and vegetables.
skin, hair, and eyes bright and glowing. ‘Glow’ foods can
keep our immune system strong so that we can fight
bugs and viruses.

Quenching Your Thirst

Your body, like all living things, needs water to survive. Water regulates your temperature,
lubricates your joints, and helps remove waste through urine. Aim for at least 8 glasses of water daily
to stay properly hydrated. During outdoor physical activities, especially in hot weather, you sweat
more, losing fluids. Remember to drink before you feel thirsty because thirst means you're already
dehydrated. Replace lost fluids as needed to stay healthy and function well.
Learning Activity Sheets (LAS) No. 3
Quarter 1 - Week no. 3
PHYSICAL EDUCATION AND HEALTH – 3 (DANCE)
FITT Principles and Goal Setting

The FITT Principle is a great way of monitoring your exercise program. The acronym FITT outlines
the key components, or training guidelines, for an effective exercise program. The FITT Principle is
most used for cardiovascular (aerobic) training and weight loss, although it’s also commonly used
as part of strength training recommendations. The initials F, I, T, T, stand for:
Frequency, Intensity, Time, and Type.

Principles of Exercise

1. Overload Principle – the body adapts to stimulus, once the body has accepted then a different
stimulus is required to continue the change. For the muscle (including the heart) to increase
strength, it must be gradually stressed by working against a load greater than it is used to.
2. Progressive Principle – means the body adapts to the initial overload, the overload must be
adjusted and increase gradually.
3. Recovery Principle – adaptation to physical activity occurs gradually and naturally, but time must
be allowed for the regeneration and build.
4. Reversibility Principle – all gains due to exercise will be lost if one does not continue to exercise
5. Specificity Principle – training should be relevant and appropriate to the individual needs in order
to produce effective results
6. Variation Principle – training programs vary in intensity, duration, volume, and other important
aspects of practice

The FITT PRINCIPLE

Frequency refers to the frequency of exercise undertaken or how often you exercise. Frequency is a
key component of the FITT Principle. Remember that it’s important to know why you’re exercising
and what you want to achieve before rushing into any exercise program.

Intensity refers to the intensity of exercise undertaken or how hard you exercise. This is an
extremely important aspect of the FITT Principle and is probably the hardest factor to monitor. The
best way to gauge the intensity of your exercise is to monitor your heart rate.

Time refers to the time you spend exercising or how long you exercise. The time you spend
exercising is also an important part of the FITT Principle. The time dedicated to exercise usually
depends on the type of exercise undertaken.

Type refers to the type of exercise undertaken or what kind of exercise you do. The specific type of
exercise you choose will have a big effect on the results you achieve. That is why it is important to
know what you want to gain from your efforts.