10

Physical Education
Quarter 2 – Module1:
Walking and Running Program

CO_Q2_Physical Education10_Module1
Physical Education- Grade 10
Alternative Delivery Mode
Quarter 2– Module1: Walking and Running Program
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
exploration of such work for profit. Such agency 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 book are owned by their respective copyright
holders. Every effort has been exerted to locale 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
Secretary: Leonor Magtolis Briones
Undersecretary: Diosdado M. San Antonio

Development Team of the Module

Writer: Luz Miel V. Bumanglag

Editors: Gene A. Reginaldo, Edwin C. Padasdao

Ritchelle B. Dejolde

Reviewers: Francis A. Domingo , Jenetrix T. Tumaneng, Editha T.

Giron, Gina A. Amoyen, Antonio V. Laceste Jr,
Evangeline A. Cabacungan, Lilibeth A. Daus, Delia
Hufalar, Nelson A. Robiñol, Roseanne O. Cabrera

Illustrators: Edison G. Bumanglag, Kenneth P. Tabios

Layout Artist: Edison G. Bumanglag, Jannibal A. Lojero

Management Team: Tolentino G. Aquino, Joann A. Corpuz, Arlene A. Niro,

Mariecon G. Ramirez, Gina A. Amoyen, Arnel S.
Bandiola, Editha T. Giron, Arthur M. Llaguno, Francis
A. Domingo, Gene A. Reginaldo

Printed in the Philippines by______________________________________

Department of Education- Region I

Office Address: Flores St.,Catbangen, City of San Fernando, La Union
Telefax: (072) 607-8137/(072) 682-2324
E-mail Address: region1@deped.gov.ph
 10
Physical Education
Quarter 2 – Module1:
Walking and Running Program
Introductory Message
This Self Learning Module is prepared so that you, our dear learners, can
continue your studies and learn while at home. Activities, questions, directions,
exercises, and discussions are carefully stated for you to understand each lesson
with ease.
The SLM is composed of different parts. Each part shall guide you step-by-
step as you discover and understand the lesson prepared for you.
Pretest is provided to measure your prior knowledge on the lesson. This will
show you if you need to proceed in completing this module or if you need to ask your
facilitator or your teacher’s assistance for better understanding of the lesson. At the
end of this module, you need to answer the posttest to self-check your learning.
Answer Key is provided for all activities and tests. We trust that you will be honest
in using them.
In addition to the material in the main text, Notes to the Teacher is also
provided to our facilitators and parents for strategies and reminders on how they can
best help you in your home-based learning.
Please use this module with care. Do not put unnecessary marks on any part
of this SLM. Use a separate sheet of paper in answering the exercises and tests.
Likewise, read the instructions carefully before performing each task.
If you have any question in using this SLM or any difficulty in answering the
tasks in this module, do not hesitate to consult your teacher or facilitator.
Thank you.
 What I Need to Know

This module was specifically developed with you in mind. It is here to help you
master the concepts, theories and applications for Physical Fitness. The scope of this
module permits it to be used in many different learning situations. The language
used recognizes the diverse vocabulary level of students. The lessons are arranged
to follow the standard sequence of the course.

The module is divided into four lessons, namely:

• Week 1: Lesson 1 – Introduction to Walking Exercise
• Week 2: Lesson 2 – Walking Program
• Week 3: Lesson 3 – Introduction to Running Exercise
• Week 4: Lesson 4 – Running Program

After going through this module, you are expected to:

• assess physical activity, exercise and eating habits; PE10pf-IIah-39;
and,
• engage in moderate to vigorous physical activities for at least 60
minutes a day in and out of school PE10PF-IIc-h45.

1 CO_Q2_Physical Education10_Module1
 What I Know

Directions: Read the questions carefully and answer the following questions. Write
your answer in your activity notebook.
1. How many minutes should you render in walking to improve or maintain your
overall health?
A. 5 minutes C. 15 minutes
B. 10 minutes D. 30 minutes

2. You can enjoy walking exercise by following the statements below, except:
A. listen to music
B. have a goal to reach
C. eat heavy food before you exercise
D. walk with a friend or family member

3. The following skills can be improved if you have a regular walking exercise, except:
A. speed C. muscle strength
B. cardiovascular endurance D. agility

4. What is the best reason why you have to take a medical check-up before engaging
in any fitness program?
A. because your age matters
B. because you have to take medicine before taking exercise
C. because having an exercise sometimes is not good to our health
D. because it might cause a huge implication if you have existing illness

5. What is the best definition of brisk walking?

A. fast paced walking
B. walking like you’re not in a hurry
C. walk in place
D. running fast

6. The following are injuries you can have when running, except:
A. strain C. back injury
B. sprain D. shin pains

7. What should you wear before taking a walk or run?

A. wear comfortable shoes and loose clothing
B. wear flat sandals and loose clothing
C. wear tight clothes and shoes
D. use branded shoes and shirts

8. Which of the following is not a benefit of warm-up exercise?

A. It returns the body to its resting level.
B. It reduces the risk of muscle and joint injury.
C. It prepares your body to a more demanding activity.
D. It helps the body to deliver oxygen to the exercising muscle group.

2 CO_Q2_Physical Education10_Module1
9. The following are benefits of walking or running, except:
A. It reduces stress.
B. It helps to lose weight.
C. It lowers blood pressure.
D. It builds muscle strength.

10. Joseph had a sprain while running, as a first aider, what should be your action?
A. Ice-compress the injured area.
B. Bring him to the doctor.
C. Get pain reliever medicine.
D. Do not touch him.

11. What is the best reason why we need proper hydration before, during, and after
walking exercise?
A. to make you more active
B. to reduce
C. to maintain good posture of the body
D. to help address heat-related problems when you do exercise

12. Which of the following distance per hour will you render in walking to be
considered as vigorous exercise?
A. 4.8 kilometers C. 8 kilometers
B. 6.4 kilometers D. 3 kilometers

13. The following are the good postures in walking to avoid injury, except:
A. walk tall with your head up
B. stomach slightly tight
C. shoulders relaxed
D. face sideways

14. Gina wants to have a walking exercise before going to her work at the 4 th floor in
their building, but she doesn’t have a lot of time. What can you suggest to her?
A. have a lot of rest
B. do it at her available time
C. take the stairs when going to work
D. have an exercise during weekend only

15. A slow run that helps you recover from a fast-paced run is called ______.
A. Fartlek
B. Tempo Run
C. Recovery Run
D. Progression Run

3 CO_Q2_Physical Education10_Module1
 Lesson

1 Introduction to Walking

Good day! Do you think you are

physically active? What can you say
about your daily activities? Let’s see!
Get ready for a new journey.

llustrated by Edison G. Bumanglag

What’s In

Activity 1: True or False

Let’s see if you still remember your lesson about yoga. Answer the following
questions in your activity notebook.
Directions: Read the following statements about yoga. Write True if the statement
is correct and False if not.
____________1. Yoga originated in Japan.
____________2. Yoga builds strength and improves flexibility.
____________3. Regular practice of yoga can help lose weight only.
____________4. Yoga is a form of exercise.
____________5. Meditating and practicing yoga can reduce pain.
____________6. When you plan to practice yoga, it is better to eat protein-rich food in
the morning, at least 45 minutes before you execute it.
____________7. Hatha and Vinyasa can improve balance only.
____________8. Yoga is hard and scary.
____________9. You have to be really flexible when you practice yoga.
____________10. Ashianga is good for cleansing the body.

4 CO_Q2_Physical Education10_Module1
 What’s New

What physical activities do you usually do? What sports were you involved in?
Do you enjoy it? Read the checklist below, put a check (√) in the appropriate column.
Then answer the following questions in your activity notebook.
Are you into? No Yes
Walking
Jogging
Zumba exercise
Yoga exercise
Badminton playing
Aerobics exercise
Basketball playing
Strength training
Malling
Hiking

1. What can you say about your different physical activities?

2. What influences your choice of physical activity?
3. How do you benefit from engaging in these activities?
Your physical activities will tell how active and healthy you are. Are you ready
for your next journey on physical fitness? Walking and Running Program will be fun
for you. Good luck!

What Is It

Walking as an Exercise
Walking exercises have a lot of benefits to each individual. A study in 2014
found that people who are suffering from chronic diseases, such as heart disease,
diabetes, breast cancer, and the like were “half as likely to die during a one-year
period” when they often engage in walking compared to those who rarely hit the
streets. Another study on more than 50,000 adults who walked regularly at a quick
paced were about 20 percent less likely to die, 24 percent of which were less likely to
die from heart disease.
Walking is generally considered as a moderate physical activity but it is
effective in promoting metabolic fitness and overall health. You can burn 100 calories

5 CO_Q2_Physical Education10_Module1
per mile. It varies depending on the individual, speed, terrain, etc. Yoga exercises on
the other hand, increase respiratory efficiency and improve posture and balance.
In choosing shoes during walking exercise, you should consider the following:
✓ low heels
✓ flexible sole
✓ lightweight and breathable fabric
✓ great fit

Brisk walking is defined as walking continuously at a fast speed. It is one of

the easiest and most effective cardio workouts. You do it indoors or outdoors without
any special equipment. Some well-researched benefits of brisk walking include:
weight loss, improved cardiovascular health, lower blood pressure and blood sugar,
and improved mental health.
Shin pains are very common for new walkers. It can also be a problem when
increasing speed or distance. To avoid aching shin, increase speed and distance
gradually; wear good, flexible, walking shoes with low heels; perform ankle circles;
and toe points before and after your walk.
To have a successful walking exercise, you should eat something high in
carbohydrates, whole grain cereal, whole wheat bread, and banana. Avoid fatty and
heavy meal that might upset you stomach. You should also bring water to drink
during and after the walk.
Walking at least 5 kilometers an hour counts as moderate exercise while 8
kilometers is considered as vigorous exercise. Healthy people should try 10,000 steps
per day to improve their health.
Walking has many benefits. Among these are:
1. Helps in weight management
2. It’s accessible to everyone
3. Doesn’t require special equipment
4. One of the easiest ways to get more active
5. Reduces symptoms of depression and anxiety
6. A low impact exercise
7. Lowers low-density lipoprotein (LDL) cholesterol (the “bad” cholesterol)
8. Raises high-density lipoprotein (HDL) cholesterol (the “good” cholesterol)
9. Lowers blood pressure
10. Reduces the risk of some cancers
11. Helps reduce risk and/or aids with the management of type 2 diabetes
12. Improves mood
13. Helps maintain strong bones
14. Reduces the risk of heart attack
15. Less likely to lead to injuries
16. Reduces stress
17. Reduces the risk of heart disease
18. It’s free and you save money
19. Builds aerobic fitness
20. Helps maintain lean muscle tissue

Walking can provide you the same benefits as a running program. General
health benefits are acquired from walking. For cardiovascular benefits, the key is
walking fast enough to get your heart rate up. But running burns nearly double the

6 CO_Q2_Physical Education10_Module1
number of calories as walking. If your goal is to lose weight, you can add running
into your walking exercises.

Additional Activities

Directions: Fill in the spaces of how much time is spent doing these activities then
answer the following questions in your activity notebook.
Weekly Activity Log

Activities Sun Mon Tue Wed Thu Fri Sat

Studying

Doing household chores

Watching TV

Using Smartphone or

computer

Others:

Free time

• How long do you spend on activities where you move a lot? How about
activities that require stationary movements or minimal actions?

• When are the best times and days for you to be more active?

• What is your favorite activity during the day? Do you find it healthy?
Explain.

7 CO_Q2_Physical Education10_Module1
 Lesson

2 Walking Program

Warm-up exercises are important in performing

physical activities. They elevate the body’s temperature to
prepare the muscles for any succeeding strenuous
activity. Through warm up, your muscles will provide
enough blood and oxygen supply so that they will contract
more efficiently. You might have physical injuries if you
proceed to vigorous activities without warming up.
Cool-down exercises, too, are important. They
gradually lower blood pressure and muscle stress due to
strenuous strength and endurance training. Cooling down
relaxes your muscles and smoothens the flow of blood
around the body to prevent dizziness caused by
inadequate blood and oxygen supply to the brain. You
have a successful cool down when your sweat stops and
heart rate drops down to less than 100 beats per minute.
Let’s see if you still remember your past lessons.

What’s In

Walking as an exercise gives a lot of benefits in the body. It raises your heart
rate to a moderate intensity level. It’s also good for cardiovascular development. Brisk
walking has a higher impact of losing weight through consistent and continuous diet.
But before you will have your walking and running exercises, it is necessary to warm
up before and cool down after each physical activity.

8 CO_Q2_Physical Education10_Module1
Activity 1: Arrange Me
Directions: Identify the warm up exercises shown in the pictures below. Arrange
the scrambled word. Write down your answer in your activity notebook.

1. NCKE- TSERTHC 2. CEPRIT- CHTREST

3. FCAL- TRSTECH 4. NEKE NDBE

5. AUQRIDPCE STRCHET

Warm-up Photo taken by Luz Miel V. Bumanglag

9 CO_Q2_Physical Education10_Module1
 What’s More

Now that you already know the benefits of walking, you can start your walking
program with your friends and family members. The walking program below will help
you increase your stamina and will strengthen your heart. Are you ready for your
walking program for one month? Accomplish the following activities and create a
checklist in your activity notebook if you started it.
Directions: Perform the following walking program 5-6 days in a week to achieve
tangible benefits. After which, answer the following reflective questions. Be reminded
that you should have warm up exercises first then cool down after.

ATTENTION!
Before performing the prescribed activities on the next
page, observe safety precautionary measures to prevent
injuries.
✓ Wear appropriate attire
✓ Maintain focus
✓ Stay in a risk-free area
✓ Have a companion
✓ Hydrate as needed
✓ Be alert

Warm-Up Target Heart Cool Down Total Time

Rate Zone
Week 1 Walk 5 min. Walk briskly 5 Walk 5 min. 15 min.
min.
Week 2 Walk 5 min. Walk briskly 7 Walk 5 min. 17 min.
min.
Week 3 Walk 5 min. Walk briskly 9 Walk 5 min. 19 min.
min.
Week 4 Walk 5 min. Walk briskly Walk 5 min. 21 min.
11 min.

1. What did you notice about your heart rate? Do you think it’s important to check
your heart rate after a walking activity?
2. What are the benefits of walking?
3. Is there any improvement to your health after accomplishing your walking
program?

10 CO_Q2_Physical Education10_Module1
 Do not forget to bring a stopwatch to check your pulse from time to time to
see if you are exercising within your target heart rate. You can increase your brisk
walking time every day 20-30 minutes. I encourage you to continue the routine even
after the fourth week. Good luck with your fitness journey!

Additional Activities

As you accomplish your Walking Program, you may ask and encourage your
friends or family members to exercise with you. It will also benefit them to be
physically fit.
Directions: Fill out the table with your daily exercise and the person you want to be
with.

Walking Exercise Friend/Family Member’s Name

Day 1

Day 2

Day 3

11 CO_Q2_Physical Education10_Module1
 Lesson
Introduction to Running
3 Exercise

Walking is fun and good for your

health. You do not need any
equipment to execute it and it is not
costly. Now, let us continue. Good
luck!

Illustrated by Edison G. Bumanglag

What’s In

Activity 1
Let’s test your knowledge!
Directions: Write True before each number if the statement is correct and False if it
is incorrect. Write down your answers in your activity notebook.
1. Mass media affect the decision-making of individuals towards physical fitness
activities.
2. Walking and running are effective activities to lose weight and maintain a
healthy lifestyle.
3. Healthy lifestyle can be achieved through medicines.
4. Slimming pills are safe and advisable to use for all.
5. Involving oneself in an active lifestyle can reduce depression.
6. Household chores can be an alternative and effective way to maintain weight.
7. Having a healthy lifestyle is a good start to achieve our dreams.
8. Lifestyle is the way in which a person lives.
9. Risk factors are variables in your lifestyle that may lead to certain diseases.
10. Weight Management is the process of adopting long term lifestyle modification
to maintain a healthy body weight on the basis of a person’s age, sex and
height.
11. Depression decreases to 18% when you engage yourself in a weekly physical
activity.
12. A healthy lifestyle is achieved only through proper diet.

12 CO_Q2_Physical Education10_Module1
 13. BMI is a rough measure of body composition that is useful for classifying the
health risks of body weight.
14. A 50-Meter Run is an activity that is effective in losing unwanted fats in the
body.
15. Brisk walking is a good exercise.

What’s New

Read the poem about Physical Fitness written by Bernard F. Asuncion in 2020
then answer the following questions in your notebook.
Physical Fitness
Physical fitness is vital,
To male and female, it is essential;
Requirement for better health,
Letting not the body ail.

Complete physical fitness

Aims to make human happy;
Because of the good effect,
Result, fruit, and corollary.

Early in the morning light,

Right exercise carries wellness;
Almighty God has ordered
To have a physical fitness.

1. How does exercise help one in reaching a lifetime fitness?

2. What is the importance of physical fitness as mentioned in the poem? Explain.
3. What are the things that you should do to be physically fit?

What Is It

A. Running as an Exercise

Running are cardio exercises that are very simple to do. This activity can help
burn calories and can build strength, among other things.

Researchers have found that people who run at least 40 miles per week have
healthier hearts than those who run 13 miles a week. Running also improves
working memory and focus.

What do you usually do everyday? Do you attend fun run or run for a cause?
Do you accomplish household chores? During your free time, do you go outside and

13 CO_Q2_Physical Education10_Module1
play badminton or any sports activity? Do you like to walk, jog and run rather than
riding a motorcycle when going somewhere near? Do you love to dance or have a yoga
exercise? If yes, then you are really physically fit and far from any health risks.
Physical fitness is being active. It can be as simple as choosing to go up and down
through a lift or just walking your way through.

Running is a great way to get fit and feel better. After you started your walking
program, you can start now running. You just have to be reminded of the do’s and
don’ts in running and walking. Be inspired and stay on track. Are you ready? Let’s
go!

B. Types of Runs
1. Recovery Run
A slow run that helps you recover from a fast pace run. A longer run
that is done to build muscle. When you do the recovery run you should be
able to have a comfortable conversation

2. Base Run
Short run at a normal pace not too long or too short.

3. Long Run
Long slow run that’s anything from 1 – 2 hours. You should feel tired
after the run.

4. Progression run
Start slow then go to your race pace and then end slow again.

5. Fartlek
It could be a mix of jogging and sprinting, but for beginners, it could
be walking with jogging.

6. Hill Repeats
Repeat short segments of hard uphill running. Increases your aerobic
power.

7. Tempo Run
Easy start and then time trial lactate threshold, then a cool down.

8. Sprints
To run shorter distances at a faster than normal pace with multiple
repeats during the workout.

9. Interval
A mixture of low-moderate and high-intensity run.

C. Lifestyle and Risk Factors

Lifestyle is the way which an individual lives. It includes the typical patterns
of the individual’s usual activities at home, school, work or community. It also covers
the big details of his life like principles, priorities, financial management, even the
smallest details of his habits like eating, sleeping, doing exercise, or anything related
to his individual role.

14 CO_Q2_Physical Education10_Module1
 Risk factors are variables in one’s lifestyle that may lead to certain ailments.
Examples of these are genetics of heredity, age and physical composition which likely
affect your lifestyle. Human activities and motion can also become risk factors such
as sedentary lifestyle which causes obesity; smoking which causes lung
malfunctions; alcohol intake which causes abnormal functioning of the nervous
system; and imbalance diet which makes one more prone to underlying diseases and
health risks.

On the other hand, some variables in one’s lifestyle can be modified in order
to achieve a healthier lifestyle. Examples are nutrition, body mass, physical activities
and other health-related habits. These, when carefully planned and imposed on a
regular basis, will contribute to the well-being of an individual.

D. Frequency, Intensity, Time, and Type (FITT)

Frequency, Intensity, Time, and Type or FITT is a principle that will help
you create a workout plan in reaching your fitness goals effectively. Frequency is how
often you exercise. Intensity is how hard it is. Time is how long you exercise. And
Type is what kind of exercise you choose. An example of FITT is shown below:
Frequency Intensity Time Type

3-5 days a week Moderate 15-25 minutes Aerobics

The Intensity of physical activity has different forms that varies in each
individual. The level of fitness can be moderate to vigorous. Moderate-intensity
activities include brisk walking and bicycling. Vigorous-intensity activities
produce large increases in breathing or heart rate, such as jogging, aerobic dance
or bicycling uphill.

E. Weight Management

Weight Management is the process of adopting long term lifestyle modification

in order to maintain a healthy body weight on the basis of a person’s age, sex and
height.

Weight gain and weight loss are important in weight management and to
health in general. A simple formula is shown here.
➢ energy consumed is greater than energy expended
➢ more food intake but less physical exertion
Weight Gain
Example: Most of the time Sophia eats two cups of rice per meal
then she watches TV the whole day.
➢ energy consumed is less than energy expended
➢ more physical exertion but less food intake
Weight Loss
Example: Edward eats full meal everyday but he goes to the
gym regularly.
➢ energy consumed equals energy expended
Weight ➢ physical exertion is the same with food intake
Maintenance Example: Mr. Grande, a PE teacher, always has a full breakfast
then goes for a walk everyday in going to school.

15 CO_Q2_Physical Education10_Module1
F. Common Injuries during Walking and Running Exercises
Sprains- Muscle strains-
Injuries to Injuries to
ligaments, the muscles or
tissues that tendons, the
connect bones tissues that
to one another. connect muscles
to bones.

Tendinitis- ACL and

Inflammation of meniscus tears
a tendon, often of the knee-
due to overuse. A rip in one of the
ligaments that
helps stabilize the
knee or cartilage
that cushions the
knee joint.

Rotator cuff
tears-
Rips in the
group of
muscles and
their tendons
that hold the
arm in the
shoulder
socket.
Illustrated by Kenneth P. Tabios

What’s More

Activity 2
Directions: Execute the following exercises in an open area. Start from number 1 to
5 then repeat at least 3 times or increase the time duration if possible. Bring
stopwatch to monitor the time used. Put a check on the remarks column if it was
already done.

Exercises Time Remarks

Progression run 2 minutes
Base run 1 minute
Tempo run 2 minutes
Fartlek 2 minutes
Recovery run 3 minutes

16 CO_Q2_Physical Education10_Module1
 Additional Activities

Activity 3
Directions: Create a weekly log applying FITT formula. An exercise that apply
moderate to vigorous physical activities. An example is given below. Make a checklist
if you already accomplished/executed it.
Moderate Vigorous Executed

Ex. Walking Fast Cycling √

1.

2.

3.

4.

5.

Lesson
Running Program
4
Did you have fun running? I guess you
did! Surely, you had burnt a lot of
calories this week. I hope you continue it
to achieve your fitness goal. Keep
running!

Illustrated by: Edison G. Bumanglag

17 CO_Q2_Physical Education10_Module1
 What’s In

Activity 1:
Directions: Identify the meaning of column A match it to column B. Write
down your answer in your activity notebook.
A. B.
1. Lifestyle a. inflammation of tendon
2. Physical Activities b. principle that will help you create a
workout plan
3. Weight Management c. complex, coordinated process which
involves the entire body
4. Walking Program d. less physical activity, more food intake
5. Tendinitis e. activities that help you lose weight
6. FITT f. how a person lives
7. Running Exercise g. a process of adopting long term goal to
achieve healthy weight
8. Weight Gain h. ligament injury
9. Running Program i. regular walking exercise
10. Sprains j. running exercise on a regular basis
k. the amount of physical power that body
uses

What’s More

Now that you have learned the principles of a Running Program, you can now
create your own daily plan. Accomplish following activities using your activity
notebook.
Activity 2: Running Program
Directions: Create a daily Running Program for a month. An example is given
as your guide. Fill up the spaces provided:

Before you execute your running program, do not

forget to have your warm up and stretching exercises
and cool down activity after each session.

18 CO_Q2_Physical Education10_Module1
 Mon Tue Wed Thu Fri Sat Sun
Ex. Tempo Rest Progression Rest Progression Interval- Rest
Run- Run-5 min. Run-5min. 8min.
10 min. Base Run- Fartlek- Sprints-
2min. 5min. 2min.
Tempo Hill Tempo
Run-5 min. Repeats- run-
5min. 10min.
Week 1

Week 2

Week 3

Week 4

1. List down things that will motivate you in accomplishing your Running
Program.

2. In performing the daily exercise plan, what do you think will be the
difficulties or limitations you will meet? Explain.

3. Do you think you can make it? Why or why not?

Activity 3: Walker to Runner

Directions: Make a checklist in your activity notebook. Create a running program
habit for at least 3-4 times a week. A sample checklist is given below. Before you
proceed with your running program, perform the following warm up and cool down
exercises before and after the given activities:
Warm Up Target HR Cool Down Total Time
Zone
Week 1 Walk 5 min., Fartlek-2 min. Walk 3 min. 20 min.
then stretch Progression then stretch 2
run-4 min. min.
Recovery run-4
min.
Week 2 Walk 5 min., Tempo Run-5 Walk 3 min. 22 min.
then stretch min. then stretch 2
Sprints-2 min. min.
Recovery run-5
min.
Week 3 Walk 5 min., Hill Repeats-3 Walk 3 min. 26 min.
then stretch min. then stretch 2
Tempo run- min.
7min.
Recovery Run-6
min.
Week 4 Walk 5 min., Tempo Run-7 Walk 3 min. 30 min.
then stretch min. then stretch 2
Hill Repeats-5 min.
min.
Recovery run-8
min.

19 CO_Q2_Physical Education10_Module1
 Checklist in Running Program
Week 1 Exercises Accomplished Not
Accomplished
Day 1 ✓ Fartlek-2min.
✓ Progression run-4min.
✓ Recovery run-4 min.
Day 2
Day 3
Day 4

Don’t forget to bring your stopwatch to check on your pulse rate and to
determine if you are exercising with your target heart rate. Gradually, you may
increase your jogging/ running time from 20-30 minutes or more, three to four times
a week. You may continue this program even after the fourth week to achieve your
physical fitness goal.

What I Have Learned

Now, it’s time to write down your knowledge of this module. Follow the
instructions below.
Fill Me
Directions: Fill up the missing word in each blank that corresponds to your
knowledge. Write down your answer in your activity notebook.

Being active will help you become ______________________. Participating in physical

activities will enhance your ________________ and improve your _______________.
Walking and running program has many benefits like
_____________________________,
_____________________________,______________________________,___________________
__________. I can management my weight by________________________ and
________________________. If I involve myself in walking and running exercises, I
believe I will improve my ____________________ and may eventually help me in
influencing my ____________________ to improve their fitness too.

20 CO_Q2_Physical Education10_Module1
 What I Can Do

As an individual, you have to be physically active in order to have a healthy

life. Furthermore, you should influence people around you in living a healthy lifestyle
so that they can enjoy a healthier life too.
Directions: Create a sentence using the words given below to achieve a healthier
lifestyle together with your family, friends and community. Write your answer in your
activity notebook.
Engage Enhance Involve Improve Exhibit

Assessment

Directions: Answer the following questions. Use a separate sheet for your answers.

1. A desirable level of fitness can be achieved by at least how many 20-30 minutes
of walking per week?
A. 3 B. 4 C. 5 D. 6

2. A long slow run taken from 1 – 2 hours.

A. Tempo Run
B. Long Run
C. Hell Repeats
D. Progression Run

3. What will be improved by doing continuous running?

A. Flexibility
B. Muscular strength
C. Muscular endurance
D. Cardiorespiratory endurance

21 CO_Q2_Physical Education10_Module1
4. Running in an uphill is called _______?
A. Fartlek
B. Hill Repeats
C. Long Run
D. Base Run

5. Which of the following is not a positive outcome in a walking program?

A. relieved stress
B. enhanced self-esteem
C. increased risk of hypertension
D. improved physical appearance

6. Shin pains are referred to______________________.

A. sprains
B. back injury
C. leg pain and swelling
D. knee tightness and pain

7. Which of the following is not a fitness benefit of walking exercise?

A. reduces stress
B. enhances cardiovascular strength
C. reduces risk of heart attack
D. improves agility

8. Participation in active recreation is everyone’s responsibility. Which of the

following is the best reason for this?
A. To have a healthy lifestyle.
B. To maintain an ideal body weight.
C. To keep a physically fit and healthy body.
D. To have fun, enjoyment and socialization.

9. While jogging, you accidentally fell down and got a sprain. What should you do
first?
A. Lie down.
B. Apply cold compress.
C. Take ibuprofen.
D. Go to the doctor immediately.

10. Walking, running and Zumba exercises will give you the following benefits,
except:
A. It boosts your heart’s health.
B. It makes you moody.
C. It helps you de-stress.
D. It burns calories.

11. Which of the following best describes brisk walking?

A. running fast
B. walking in relax mode
C. walking on a quick pace
D. running with walking

22 CO_Q2_Physical Education10_Module1
12. The following are examples of moderate to vigorous exercises, except
A. slow walking to fast walking
B. walking to jogging
C. biking to weight lifting
D. stretching to playing basketball

13. Which of the following will not improve your personal fitness program?
A. exercising at moderate intensities
B. starting slowly
C. engaging in high-impact, weight-bearing activities
D. making your program convenient

14. The following are importance and benefits of warm-up exercises, except
A. It will increase your temperature.
B. It will prevent risk of injuries.
C. It will increase range of motion.
D. It will lower blood pressure.

15. In running exercise, what fitness component is mostly required of you?

A. agility C. coordination
B. strength D. Cardiovascular endurance

Wrap Up

Walking exercises, as well as running, improve cardiovascular

pulmonary fitness and help reduce risk of heart disease and stroke.
Now that you have learned the concept of physical fitness activity,
try stating it in your own words, and share your learning to your family,
friends and community. This way, you can influence them to a healthier
lifestyle.

Congratulations on completing this module. You are now ready for the next level
program. Keep it up!

23 CO_Q2_Physical Education10_Module1
CO_Q2_Physical Education10_Module1 24
Assessment Lesson 1 Lesson 1
1. A What’s New What’s In
2. B 1. True (Here are some possible
3. D 2. True words associated with
4. D 3. False the word Lifestyle)
5. A 4. False Active, activity,
6. C 5. True aerobics, athlete
6. True Athletics, blood
7. D
7. True pressure, Discipline
8. C 8. True Physical Fitness, Body,
9. B 9. True Cardio
10.B 10. True Cooperation, Muscle,
11.A 11. True Obesity
12.C 12. False Recovery, Shape Up,
13.C 13. True Fitness
14.D 14. False Skill, Stress, Tone,
15.A 15. False Unhealthy
Vitamins
Answer Key
References
Book
Callo, L., et al (2015). Physical Education and Health 10: Learner’s Material

Website
Learning Resource Portal
https://lrmds.deped.gov.ph/

UNICEF for every child

www.unicef.org

Healthline
www.healthline.com

“10 Tips to Prevent Injuries when you Exercise”. Harvard Health Publishing
https://www.health.harvard.edu/pain/10-tips-to-prevent-injuries-when-you-
exercise

Global Strategy on Diet, Physical Activity and Health. World Health Organization
https://www.who.int/dietphysicalactivity/physical_activity_intensity/en/

“How to Start Running”. The New York Times

https://www.nytimes.com/guides/well/how-to-start-running

”UNICEF: Many children and adolescents in the Philippines are not growing
healthily”. UNICEF Philippines. 2009
https://www.unicef.org/philippines/press-releases/unicef-many-children-and-
adolescents-philippines-are-not-growing-healthily

Most Filipinos Lack Exercise – study. Inquirer.net

https://business.inquirer.net/223197/filipinos-lack-
exercise/amp?fbclid=IwAR3IWvGF-dAN_GFH-
PUNTU_H4OX3G8V4zcfOmjUqpwkiDk9PMrZl8FZx7_g

Study: A 30-minute walk everyday can help you live longer, 2018
https://multisport.ph/2018/12/30-minute-walk-every-day-can-help-live-
longer-study-says-klyde/

9 Types of Runs by Kyalami Running Club, 2019

http://www.kyalamirunningclub.co.za/2019/02/7-types-of-runs/

25 CO_Q2_Physical Education10_Module1
 For inquiries or feedback, please write or call:

Department of Education - Bureau of Learning Resources (DepEd-BLR)

Ground Floor, Bonifacio Bldg., DepEd Complex

Meralco Avenue, Pasig City, Philippines 1600

Telefax: (632) 8634-1072; 8634-1054; 8631-4985

Email Address: blr.lrqad@deped.gov.ph * blr.lrpd@deped.gov.ph

 Physical Education
Quarter 2 - Module 2:
Fitness Through Dance

CO_Q2_Physical Education10_Module2
Physical Education- Grade 10
Alternative Delivery Mode
Quarter 2 – Module 2: Fitness Through Dance
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
exploration of such work for profit. Such agency 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 book are owned by their respective copyright
holders. Every effort has been exerted to locale 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
Secretary: Leonor Magtolis Briones
Undersecretary: Diosdado M. San Antonio

Development Team of the Module

Writer: Luz Miel V. Bumanglag

Editors: Edwin C. Padasdao, Gene A. Reginaldo,

Ritchelle B. Dejolde

Reviewers: Francis A. Domingo , Jenetrix T. Tumaneng, Editha T.

Giron, Gina A. Amoyen, Antonio V. Laceste Jr,
Evangeline A. Cabacungan, Lilibeth A. Daus, Delia
Hufalar, Nelson A. Robiñol, Roseanne O. Cabrera

Illustrators: Edison G. Bumanglag

Layout Artist: Edison G. Bumanglag, Jannibal A. Lojero

Management Team: Tolentino G. Aquino, Joann A. Corpuz, Arlene A. Niro,

Mariecon G. Ramirez, Gina A. Amoyen, Arnel S.
Bandiola, Editha T. Giron, Arthur M. Llaguno, Francis
A. Domingo, Gene A. Reginaldo

Printed in the Philippines by_____________________________________

Department of Education- Region I

Office Address: Flores St., Catbangen, City of San Fernando, La Union

Telefax: (072) 607-8137/682-2324
E-mail Address: region1@deped.gov.ph
 10
Physical Education
Quarter II- Module 2:
Fitness Through Dance
Introductory Message
This Self Learning Module is prepared so that you, our dear learners, can
continue your studies and learn while at home. Activities, questions, directions,
exercises, and discussions are carefully stated for you to understand each lesson
with ease.
The SLM is composed of different parts. Each part shall guide you step-by-
step as you discover and understand the lesson prepared for you.
Pretest is provided to measure your prior knowledge on the lesson. This will
show you if you need to proceed in completing this module or if you need to ask your
facilitator or your teacher’s assistance for better understanding of the lesson. At the
end of this module, you need to answer the posttest to self-check your learning.
Answer Key is provided for all activities and tests. We trust that you will be honest
in using them.
In addition to the material in the main text, Notes to the Teacher is also
provided to our facilitators and parents for strategies and reminders on how they can
best help you in your home-based learning.
Please use this module with care. Do not put unnecessary marks on any part
of this SLM. Use a separate sheet of paper in answering the exercises and tests.
Likewise, read the instructions carefully before performing each task.
If you have any question in using this SLM or any difficulty in answering the
tasks in this module, do not hesitate to consult your teacher or facilitator.
Thank you.
 What I Need to Know

This module was specifically developed with you in mind. It is here to

help you master the concepts, theories and applications for Physical Fitness.
The scope of this module permits it to be used in many different learning
situations. The language used recognizes the diverse vocabulary level of
students. The lessons are arranged to follow the standard sequence of the
course.

The module is divided into four lessons, namely:

• Week 5: Lesson 1 – Dance Forms
• Week 6: Lesson 2 – Basic Dance Steps
• Week 7: Lesson 3 – Development of Dance as Fitness Program
• Week 8: Lesson 4 – Make It Part of Life

After going through this module, you are expected to:

• assess physical activity, exercise and eating habits; PE10pf-IIah-
39 and
• engage in moderate to vigorous physical activities for at least 60
minutes a day in and out of school; PE10PF-IIc-h45.

1 CO_Q2_Physical Education10_Module2
 What I Know

Directions: Choose the letter that best corresponds to your answer in the
following given statements. Use a separate sheet for your answers.

1. A Columbian dancer who created Zumba.

A. Alberto Perez C. Martha Graham
B. Isadora Duncan D. Ricky Martin

2. What do you call the hip motion step in Zumba?

A. Reggaeton B. Samba C. Salsa D. Merengue

3. Contemporary dance was derived from ___________.

A. Cheerdance C. Ballet
B. Hiphop D. Zumba

4. Hip-hop dance originated in _________.

A. Columbia C. Bronx and New York
B. Argentina D. California

5. These fitness components will be enhanced if you have regular dance

exercise.
A. Muscle endurance and flexibility
B. Muscle strength and endurance
C. Cardiovascular fitness and flexibility
D. Cardiovascular fitness and body composition

6. Which of the following is not a benefit of dancing?

A. It enhances your cardiovascular fitness.
B. It improves your muscle’s strength.
C. It strengthens your core.
D. It makes you exhausted.

7. Zoe wants to attend dance class. She should consider the following before
enrolling, except:
A. her medical issue C. her ability to dance
B. her BMI classification D. her outfit to wear

8. What musical measure is used in Zumba which makes it fun and

enjoyable?
A. Upbeat C. Quadruplet
B. Slow music D. Downbeat

2
9. The following are various moves of Hip-hop, except:
A. Salsa B. Popping C. Locking D. Krumping

10. Which of the following best describes your lifestyle if you spend 60
minutes of moderate dance exercise in addition to daily activities?
A. Active C. Sedentary
B. Very Active D. Moderately Active

11. Street dance is a dance style that evolved in the following except:
A. Raves C. Parks
B. Streets D. Studios

12. A basic step in Zumba which has simple steps but becomes complicated
quickly as it moves fast.
A. Merengue C. Reggaeton
B. Samba D. Cumbia

13. Which of the following should be done first before taking dance
exercises?
A. Take pain reliever medicine.
B. Observe proper attire.
C. Proceed to your physical activities.
D. Take a selfie.

14. The following are the things you should do before dancing, except:
A. Wear low-heeled shoes.
B. Start with low beat steps.
C. Do stretching exercise.
D. Eat a lot of food.

15. What is the main purpose of cheerleading?

A. to entertain the audience
B. to show someone’s talent
C. to annoy the defense team
D. to motivate the team in sports

3 CO_Q2_Physical Education10_Module2
 Lesson

1 Dance Forms

How were your previous exercises? Do

you find them enjoyable? I hope so.
Now it’s time for you to learn a new
lesson to achieve a healthy lifestyle.
You’re almost there! Get ready!

Illustrated by Edison G. Bumanglag

What’s In

Activity 1: Arrange me
Directions: Identify the words that are described in each statement from your
previous lesson. Arrange the letters to get the right answer.
1. RISKB GNWLAKI
walking continuously at a fast speed

2. WLKINGA
considered as moderate exercise which humans always do everyday but can
improve physical health when done regularly

3. SIHN PIAN
a problem or pain for new walkers

4. UIRNNGN
a simple cardio-exercise that can burn calories and build strength

5. YLISEFTLE
a way which an individual lives

4
6. NITISTNDONE
an inflammation of the tendon

7. SBAE RNU
short run at a normal pace not too long or too short

8. MOPTE NRU
easy start and then time trial lactate threshold, then a cool down

9. NLOG NRU
long slow run within 1-2 hours

10. AKINGWL RAMGROP

a plan to commit in walking exercise starting from moderate to vigorous

What’s New

What comes to your mind when you hear the word “Zumba”? Make a research
and watch a video of Zumba dance. If you do not have internet, you may ask for help
from your facilitator or teacher. After watching, list at least three of your observations
in your activity notebook then answer the following questions. Copy the table below:

Observations What is Zumba dance? How does it differ from the

other forms of dances that
you know?

5 CO_Q2_Physical Education10_Module2
 What is It

Dance is another good form of recreational activities. It is a physical activity

that provides health and fitness benefits when you do it regularly.
Dancing has become a widely accepted form of a fun way to exercise and keep
fit, and it is loved in all ages. It is one way in achieving your desired weight. When
you engage in dancing exercise, there is no needed for expensive equipment, you only
need music source, and you are good to go. The following are the types of dances:
A. Zumba Dance
Zumba dance is a well-known and popular activity for everyone who loves to
dance and want to lose weight. This dance exercise which enables one to execute a
range of movements from high and low intensity intervals to advanced dance steps
can improve cardiovascular fitness; can enhance balance and coordination; and can
refine one’s talent.
Usually, Latin-inspired songs are used when doing the Zumba which starts
with a slower warm up song, building intensity throughout the work, and ending
with a cool-down song. You can easily follow the steps because the movements are
repetitive in nature. Also, you will not need special equipment and outfits just to
attend the class. All you have to do is wear proper exercise attire and do the move.
Zumba was founded in October 1998 by Alberto “Beto” Perez, a Columbian
dancer who started the fitness class in the 90’s in his home country. Originally it
was named as “Rhumba” but the people in the US had a hard time pronouncing it,
so it became “Zumba”.

B. Hip-Hop Dance
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 Bronx and New York
City, during the 1970’s, 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 refers to street dance styles primarily performed with hip-hop
music, or that have evolved as part of hip-hop culture. Hip-hop music incorporates
a number of several iconic elements, mostly notably DJing and rapping, along with
things like beat boxing, sampling, and juggling beats on turntables.

C. Street Dance
Street dance refers to dance styles that have evolved outside of dance studios.
It is performed in streets, dance parties, parks, school yards, or any available space.
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.

6
D. Cheerleading (cheerdance)

Cheerdance is coined from the words, cheer and dance. To cheer is to shout
out words or phrases that may help motivate and boost the morale of a playing team
and perform during a game. Dance, on the other hand, is a physical activity wherein
one expresses emotions or gestures while performing bodily movements usually in
time with rhythm. Cheerdancing originated from cheerleading which is the
performance of a routine, usually dominated by gymnastic skills such as jumps,
tumbling skills, lifts and tosses combined with shouting of cheers and yells to lead
the crowd to cheer for a certain team during a game or sport. It originated in the
United States.

E. Contemporary Dance
Contemporary dance is a style of expressive dance that combines elements of
several dance genres including modern, jazz, lyrical and classical ballet. This form
of dance has been a popular choice for many especially in the US and Europe. It
was developed in the mid-twentieth century.
Contemporary dance pioneers include Isadora Duncan, Martha Graham, and
Mere Cunningham. They believe that dancers should freely express their feelings
through body movement.

Possible Benefits of Dancing as a Form of Exercise

• Helps you to lose weight. The rigorous movements of the different parts of the
body help tone the muscles to achieve a shapely toned body structure.

• Strengthens the bones. Since dance is a weight-bearing activity, it effectively

strengthens the bones, especially the leg bones.

• Improves blood circulation and increases stamina. Dancing is a great cardio

workout. Being so, dancing can improve heart health lowering the risk of heart
disease.

• Improves flexibility, balance, and posture. Since dancing is an overall body

workout, all muscle groups, including your bones benefit from the movements
that you do.

• Boosts your brain power. Since dance moves involve hand-eye-feet

coordination, it can work as good as the best memory sharpening brain
workout around.

• Cost-efficient. There is a type of music for every kind of workout need. Music
can be assessed by anyone at their disposal. Dancing can be done at any space
available to you.

• Grows your social circle. A common love for dancing makes people come
together. Friendships begin when people agree on commonalities like the love
for music, dancing and keeping fit.

7 CO_Q2_Physical Education10_Module2
 What’s More

True or False
Directions: Write True if the statement is correct and False if not. Write your answer
in your activity notebook.
__________1. Zumba was founded in USA.
__________2. Dance is a form of exercise only.
__________3. Dancing is form of moderate exercise.
__________4. Dancing can make you gain friends.
__________5. Hip-hop dance originated in Bronx.
__________6. Applying correct dancing techniques can help you avoid physical
injuries.
__________7. Dancing is expensive that’s why people don’t like it.
__________8. Cheerleading can only be done when you’re cheering a team.
__________9. Dancing can only be done in the morning.
__________10. Contemporary dance was a borrowed style only in ballet.

Additional Activities

Directions: Create your own wellness plan. Write the plans you wish to attain
after you engage in the various fitness and recreation activities from the topics
learned.
Areas I will improve Activities I will Target person/s to
or maintain indulge in involve

8
 Lesson

2 Basic Dance Steps

Photo taken by Luz Miel V. Bumanglag

Do you love to dance? I’m sure you do because everybody loves

to move with the rhythm of the music. This next lesson is a good cardio
exercise and offers a lot of health benefits too. Come on! Let’s get
started!

What’s In

Directions: Identify the dance forms described. Write your answer in your activity
notebook.
1. A dance associated in breakdancing, popping, locking and krumping.
2. Yelling and dancing to motivate a sports team.
3. A combination of many dance styles, most prominently that of ballet.
4. A popular dance program with Latin music and steps.
5. Dance styles that evolve outside dance studios.

9 CO_Q2_Physical Education10_Module2
 What is It

A. Possible Dance Steps/Moves in Zumba

These are some dance steps you can do:

❖ Basic Salsa Steps

For salsa, start with the most basic step pattern.

1. Take one step to the left with

your left foot.

2. Rock your weight back to the

right foot.

3. Step back to the center with

your left foot.

4. Pause on the fourth count.

5. Repeat 1-4 starting right foot.

Alternatively, you can do these steps in a forward and backward
direction.

❖ Basic Merengue Steps

1. Stand tall with your feet close

together.

2. Shift your hips to the right and

lift your left foot, then stomp it
on the ground.

3. Shift your hips to the left and

lift your right foot, then stomp
it.

Find a rhythm with that step pattern, then try to move faster once you're
comfortable. You can add arm movements like reach out to the side or overhead as
you step.

Photo taken by Luz Miel V. Bumanglag

10
❖ Basic Reggaeton Steps

For this upbeat and modern style of dance, start with the leg movements first.

1. Step out wide with your left

foot.

2. Bring your right foot in and

tap it right next to your left
foot.

3. As you tap your right foot,

lean to the right.

4. Step wide to the right with

your right foot to catch your
fall.

5. Then, step your left foot close to the right as you lean to the left.

Keep alternating to the beat as you get comfortable with the big steps.

❖ Basic Cumbia Step

This classic Latin dance style involves some fancy footwork.

1. With your right foot planted,

step your left foot forward.
Keep your body tall and don't
lean forward with your leg.
Keep the front knee straight,
then pick up the lead leg and
bring it behind your right leg.

2. This time, tap your left foot

behind your body. Point your
toes, keeping the rest of the
foot off of the ground.

3. Twist your hips and bring your left foot to the front again. Keep stepping
with your left foot only until you're comfortable with the motion, then try
it with your left foot planted as you move your right foot.

Photo taken by Luz Miel V. Bumanglag

11 CO_Q2_Physical Education10_Module2
 ❖ Basic Samba Steps

Similar to merengue, this Brazilian dance has simple steps but becomes
complicated quickly as it moves fast.

1. Start standing tall with your

feet close together.

2. Lean your weight unto your

right foot, keeping the knee
straight and leaning your
hips to the right.

3. As you lean unto your right

leg, lift your left heel off of the
ground so that only your toes
are touching, and bend your
left knee.
Photo taken by Luz Miel V. Bumanglag

4. Then, put your left heel down onto the ground and lean unto your left leg, raising
your right heel and bending the right knee.

The key to this dance step is in the hips. Move your hips in with an exaggerated
motion to the side that has the heel planted

You can access the following links to watch the basic dance steps of Zumba:

Salsa: https://youtu.be/-BLgBOL9tdo
Merengue: https://youtu.be/q6hJ-ZcdE6A
Raggae https://youtu.be/n-kkgecLxG8
Cumbia: https://youtu.be/XGzh9rpQGbA
Samba: https://www.youtube.com/watch?v=hipkOqYbleo

If you have no smartphone, laptop, or internet to use just see the illustrations
above.
According to current guidelines from the Centers for Disease Control and
Prevention, you should be getting a minimum of 150 minutes of moderate cardio
exercise daily. A daily 20-minute dance routine wouldn't fulfill that goal, although
it's perfect to do on days you don't have time to fit in a full workout.
B. Risk Factors Related to Lifestyle Diseases
Lifestyle diseases are diseases acquired through unhealthy lifestyle such as
heart disease, stroke, obesity, and diabetes. Most common causes of these diseases
are drug, alcohol, and cigarette abuse as well as lack of physical activity and
unhealthy eating.

12
 Through dance exercise, the body becomes strong and healthy. By doing
dance exercise regularly, you can avoid lifestyle diseases and strengthen your body.

C. Pros and Cons

Here are some pros and cons of dance exercises:
Pros
❖ General fitness
❖ Sustainability
❖ Accessibility
❖ Fun and engaging
❖ High energy
❖ Low cost

Cons
❖ Doesn’t work with the entire body
❖ Safety concerns associated with overdoing it

D. Precautionary Measures
Exercise Safety Guidelines
• Select exercises that will involve all major muscle groups: chest, shoulders,
back, legs, arms, hip, and trunk.

• Select exercises that will strengthen the core. Use controlled movements and
start with the light-to moderate resistance.

• Warm-up properly before performing a light to moderate intensity aerobic

activity (5 to 7 minutes) and some gentle stretches for a few minutes.

• Maintain proper body balance that involves good posture, a stable body
position and correct posture in sitting, lying and other exercise positions.

• Breathe naturally. Inhale during the eccentric phase (bringing the weight
down) and exhale during the concentric phase (lifting or pushing the weight
up).

• At the end of each strength-training workout, stretch out for a few minutes to
help your muscles return to their normal resting length and to minimize
muscle soreness.

• Have a water break every after 5 dances, sip a little amount of water.

13 CO_Q2_Physical Education10_Module2
 What’s More

It’s your time to shine! Execute the following dance steps that you learned
then put a check ( √ ) mark in the column that describes your performance.

Basic steps Able to execute the Able to execute the Not able to execute
exact movements movements with the movements with
with accuracy and minor error or with a accuracy and
correctness. little flaw in accuracy correctness.
and correctness.
3 2 1
Salsa

Merengue

Reggaeton

Cumbia

Salsa

Additional Activities

Directions: Fill in the spaces of how much time is spent doing these activities then
answer the following questions in your activity notebook.

Weekly Activity Log

Activities Sun Mon Tue Wed Thu Fri Sat

Studying
Doing household chores
Watching TV
Using Smartphone or
computer
Others:
Free time

• How long do you spend on activities where you move a lot? How about
activities that require stationary movements or minimal actions?

14
 • When are the best times and days for you to be more active?

• What is your favorite activity during the day? Do you find it healthy? Explain.

Lesson
Development of Dance
3 as Fitness Program

Did you enjoy performing the basic

steps of Zumba? How did you find
them? I guess you’re ready now to
apply what you have learned. Here
we go!

Illustrated by Edison G. Bumanglag

What’s In

When you dance, there are times that you get injured for some reasons.
Written in first column of the following table are possible injuries you can have during
dancing.

Directions: Fill out each space of what is asked in the table below. Listed in the first
column are possible injuries while dancing. Write down in the second column warm
up or stretching exercises that can be done to prevent the injury and suggest possible
treatment to mitigate the identified injuries on the third column. An example is given
in the first line:

Injury Warm up/Stretching Exercise Possible

to do to prevent the injury Treatment/First Aid
Ex. Ankle sprain Lunges, Ankle circles, Calf stretch Cold compress
Tendonitis
Knee injury
Hip injury
Lower back injury
ACL (Anterior
Cruciate Ligament)

15 CO_Q2_Physical Education10_Module2
 What’s More

Practice any of the dance forms and get ready with your performance. You
may ask your friend or family member to accompany you. The following criteria will
be your guide.

Take a camera, tablet, android phone, or the like (if available. If not, you may
ask for help from your facilitator or friend) to record your performance. You can also
create your own routine. Base your performance with the criteria given below.

If you have a smartphone or laptop, you can click the link below to have your
Warm Up and Cool Down Exercise before you dance.

Warm up: https://youtu.be/xfmHPW-AfQs

Cool down: https://youtu.be/vClFjKZYKmM

Criteria Excellent Good Satisfactory Needs

4 3 2 Improvement
1
Timing The learner The learner The learner The learner
has a rhythm has a has a rhythm has no rhythm
or tempo in rhythm or and no or music.
his dance tempo in his music.
sequence that dance
matches the sequence but
music. it doesn’t
match the
music.
The Body The learner The learner The learner The learner
uses a uses some uses a few does not show
majority of whole-body whole-body any whole-
whole-body actions. actions. body actions.
actions.
Theme The learner The learner The learner The learner did
shows shows most shows some not show any
appropriate of the of the of the
steps of the appropriate appropriate appropriate
dance form. steps of the steps of the steps of the
dance forms. dance form. dance form.
Choreography The learner The learner The learner The learner
used all space intersects uses space moves only
provided, the space of within own within narrow
vertically a others immediate restricted
well as around area on personal space.
horizontally. him/her on horizontal.
horizontal
plane.

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 Additional Activities

On a white cartolina, create a poster that shows the benefits of dancing to

your health. Then, post it in your house or if possible, in your barangay facilities.
Be guided by the indicators below:

Indicators Excellent Good Poor

5 3-4 1-2
The poster is virtually appealing.
The poster displays color harmony, symmetry, and
paper margins.
The poster presents precaution in a positive light.

Lesson
Making It Part of Life
4
Did you have fun dancing? It’s more fun doing dance exercise with friends and family.
Influence them! You can do it!

What’s In
Directions: Compare and contrast hip-hop dance and Zumba dance in a Venn
Diagram then answer the following questions.

Hip-hop Dance Zumba Dance

Similarities

17 CO_Q2_Physical Education10_Module2
 What’s More

As a learner, you were taught to live a healthy lifestyle. One of these is being
active. You can make a family engagement in your home by doing dance exercises
and make it a habit to enjoy doing it regularly.
Directions: Have a dance exercise with an upbeat music following the basic steps
and add some improvisations. Encourage your family members and friends to join
you. You may record your performance in a digital camera, tablet, or smartphone, if
you have none, you may ask some help from your teacher/facilitator.
Dance Exercise How many Family
Accomplished minutes member/friend’s name
Day 1
Day 2
Day 3
Day 4

What I Can Do

Directions: Create a Dance Workout Week Plan for 4 weeks. An example is given in
Week 1.

Mon Tue Wed Thu Fri Sat Sun

Week 1 Quick Rest 20 Rest 23 25 Rest
Start Minute Minute Minute
Warm Dance Dance Dance
up- Exercise Exercise Exercise
2min. Warm Warm Warm
Simple Up- up- up-
Dance 3min. 3min. 2min.
Exercise Dance Dance Dance
10min. Exercise- Exercise Exercise
Cool 15min. 17min. 20min.
down- Cool Cool Cool
2min down- down- down-
3min. 3min. 3min.
Week 2
Week 3
Week 4

You may continue this plan in the following weeks to achieve a healthier body
weight.

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 What I Have Learned

Congratulations! You have finished the dance through fitness lesson. Now it’s
time to write down your learnings.
Direction: Fill up each blank that corresponds to your answer.

In this lesson I have learned that dance exercise is

_________________________ and ___________________. It will help me to be
_____________________. I have also learned that the benefits of dance exercise are
_________________________, _____________________, _________________________ and
________________________.
In addition, I have learned the different types of dance which are
_______________, ________________, _________________, _________________ and
_________________.
I may have dance exercise in our home with _____________, ____________,
_____________ and _________________.

Assessment

Directions: Read carefully and choose the best answer in each item. Write your
answer in your activity notebook.
1. Contemporary dance is popular in ____________.
A. Australia and North America C. Europe and USA
B. Africa and South America D. Asia and Europe

2. Who is the founder of Zumba dance?

A. Alberto Perez C. Clive Campbell
B. Mary Wigman D. Gret Palucca

3. The following are considered to be the pioneers of contemporary dance, except:

A. Isadora Duncan C. Merce Cunningham
B. Ricky Martin D. Martha Graham

4. You can acquire the following diseases if you do not have healthy lifestyle, except:
A. Diabetes C. Heart Disease
B. Stroke D. Meningitis

19 CO_Q2_Physical Education10_Module2
5. The following are benefits of dance exercise, except:
A. It improves cardiovascular fitness.
B. It enhances coordination.
C. It makes you sociable.
D. It makes you run fast.

6. A basic step in Zumba which has simple steps but becomes complicated quickly
as it moves fast.
A. Merengue C. Reggaeton
B. Samba D. Cumbia

7. Which of the following is the best reason why people are doing dance exercise?
A. It’s fun.
B. It’s costly.
C. It’s free.
D. It’s indoor or outdoor exercise.

8. You are invited to talk to an audience to discuss on fitness and wellness. What
would be the focus of your talk?
A. Health background of the family
B. Environment where the family lives
C. Lifestyle and behavior of the family
D. Nutrition and physical activity of the family

9. In what year was Zumba founded?

A. 1998 C. 2000
B. 1999 D. 2001

10. At least how many minutes should you spend in dancing as a daily exercise?
A. 5minutes
B. 10minutes
C. 20minutes
D. 30minutes

11. Hip-hop culture is influenced by the following, except:

A. Ballet C. Disc jockeys
B. Graffiti Art D. Rappers

12. What is the importance of eating a balanced diet to lifelong fitness?

A. It elevates the risk of chronic diseases.
B. It helps you maintain a healthy weight and body energy.
C. It promotes sleepless nights and anxiety.
D. It develops diseases.

13. A dance form ranges from yelling to intense physical activity for sports team
motivation.
A. Ballet C. Cheerleading
B. Hip-hop D. Contemporary dance

14. The following are ways to decrease the risk of injuries while dancing, except
one, which one is it?
A. proper execution C. wearing a doll shoe
B. practice of the skills D. dancing in a spacious area

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15. Which of the statements shows that dance is an art?
A. It gives you contentment.
B. It helps you become physically fit.
C. It makes you feel happy.
D. It gives you freedom to express your emotion.

Wrap Up

Remember
Dance exercise is free and enjoyable. It moves your whole body, helps
to raise your cardio endurance and improves blood circulation which makes
your day-to-day workout attainable and fulfilling. It can also help reduce
stress.
Now that you learned the concepts and principles of dance exercise, you
will now be able to make it as your workout habit. You can also encourage
your family and friends to exercise with you to promote societal fitness in the
long run.

Congratulations! You have finished the module.

Good luck on your next journey.

21 CO_Q2_Physical Education10_Module2
 22
Assessment Lesson 2
1. C What’s In
2. A 1. Hip-hop
3. B 2. Cheerleading
4. D 3. Contemporary dance
5. D 4. Zumba
5. Street dance
6. B
7. A
8. C
9. A
10.C
11.A
12.B
13.C
14.C
15.D
Lesson 1 Lesson 1 Lesson 1
What’s More What’s in What I know
1. False 1. BRISK WALKING 1. A
2. False 2. WALKING 2. B
3. False 3. SHIN PAIN 3. C
4. True 4. RUNNING 4. C
5. True 5. LIFESTYLE 5. D
6. True 6. TENDONITIS 6. D
7. False 7. BASE RUN 7. C
8. True 8. TEMPO RUN 8. A
9. False 9. LONG RUN 9. A
10. False 10.WALKING 10.A
PROGRAM 11.D
12.B
13.B
14.D
15.D
Answer Key
References
Callo, L., et al (2015). Physical Education and Health 10: Learner’s Material

Vecino, M., et al (2017). Living with Music, Arts, Physical Education & Health.
Kto12 ed. MAPEH10

10 Tips to Prevent Injuries When You Exercise, 2013

https://www.health.harvard.edu/pain/10-tips-to-prevent-injuries-when-you-
exercise

She Knows, 2020

https://www.sheknows.com/health-and-wellness/articles/1027379/30-
minute-mini-zumba-routine-at-home/

Basic Zumba by Henry Halse, 2018

https://www.livestrong.com/article/259945-basic-zumba-moves/

23 CO_Q2_Physical Education10_Module2
For inquiries or feedback, please write or call:

Department of Education - Bureau of Learning Resources (DepEd-BLR)

Ground Floor, Bonifacio Bldg., DepEd Complex

Meralco Avenue, Pasig City, Philippines 1600

Telefax: (632) 8634-1072; 8634-1054; 8631-4985

Email Address: blr.lrqad@deped.gov.ph * blr.lrpd@deped.gov.ph

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