Physical Education and

Health 3 Module 2 -

Target

In this module you can achieve optimum health and improve fitness goals with
the different activities related to dancing. Here you can plan and perform different
types of dances, monitor and evaluate outcomes from the previous activities.
To maximize the results of a physical fitness program there is a need to be acquainted
with the Principles of Exercise and appropriate modification of the FITT - Frequency,
Intensity, Type, and Time.

After going through this module, you are expected to:

1. self-assess health-related fitness (HRF) status, barriers to physical activity

assessment participation and diet (PEH12FH-Ig-i-6);
2. set FITT goals based on training principles to achieve and/or maintain HRF
(PEH12FH-Ii-j-7); and
engage in moderate to vigorous physical activities (MVPAs) for at least 60 minutes
most days of the week in a variety of settings in- and out-of-school (PEH12FH-Ia-t-
8).

Lesson
Dance Fitness Goals
2
Jumpstart

Activity 1: Fit and Match

Directions: Match the following definitions with the corresponding answers
from the words inside the box. Use the activity sheet provided.

A. Principle of Overload D. Principle of Recovery

B. Principle of Specificity E. Principle of Progression

C. Principle of Individuality F. Principle of Reversibility

1. It refers to a particular activity that has to be performed to bring about specific
adaptations.
2. In this principle, the overload must be done gradually so as giving time for the
body to adjust.

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3. In this principle, your muscles adapt to a higher workload over a period, thus an
additional increase in workload.
4. It gives the idea that all people are different from one another, and fitness programs
must be designed according to his need.
5. In this principle, any gains received through regular physical activity will stop if
no longer active in performing the fitness program.
6. It reminds us that our bodies take the time to adjust to the physical stress of being
active, allow adequate time for adaptation to occur.
Activity 2: Match and Dance

Directions: From the pool of words below, choose the appropriate answer to the
following descriptions in Column A. Write the letter of your answer to Column B. Then
on Column C, write LM if it is locomotor and NLM if it is non-locomotor. Write your
answers on the activity sheet.

A. Bend C. Hop E. G. Slide I. Swing

Leap
B. D. F. H.
J. Twist
Gallop Jump Skip Stretch
Column Column
Column A
B C
1. A glide followed by a quick close.

2. A step and a hop using the same foot.

3. A spring on one foot landing on the

other foot.
4. A spring from one foot landing on the
same foot.
5. The extension or hyperextension of the
joints of the body.
6. A spring on one foot or both feet,
landing on both in any direction.
7. A movement around a joint, either
forward, backward or sideward.
8. A series of stepping and cutting
movements done either sideward or
forward with one feet always leading.
9. A rotation of some body parts around
its long axis. It can only take place at
the spinal, neck, shoulder, hip and
wrist joints.
10. A movement of the arms, legs, upper
trunk, head or body as a whole in a
circular of pendular fashion around a
stationary center.

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 Discover

Setting FITT Goals

Designing a fitness plan for dancing is challenging. Engaging physical activities
such as dancing is one way of maintaining our body to be physically fit. After assessing
your fitness status and identifying the barriers to physical activities, you will be able
to set your fitness goals based on training principles to achieve and maintain health-
related fitness (HRF).

Designing Personal Fitness Program

Everyone desires to be fit, free from diseases, and can move freely. Fitness
program will take effect if the activities are carefully planned and fit to the needs of
an individual. Dancing is a form of physical activity with simple to complex steps.
Engaging physical activities such as dancing can help improve health-related fitness
components such as cardiovascular endurance, flexibility, muscular strength and
endurance, and body composition. It is suggested that dance fitness routine should
come alternately using the FITT Principle (frequency, intensity, time and type of
activity).

How to Start a Dance Fitness Program?

1. Setting goals – Setting and achieving goals is the most effective way to stay
motivated about the activity. Goals and objectives should be attainable,
adjustable, and allow for individual need.

2. Assessing fitness needs – Current fitness level is determined through the

assessment result of the health-related fitness components.

3. Choosing the right activities for the program

4. Planning for the program – Consider the principles of physical training and
FITT principle as guides.

*Getting medical clearance – It is advisable to secure medical certification from

the physician before starting physical activities, especially if a person has a
trace of medical history.
The Principles of Physical Training
1. Principle of overload states that your muscles adapt to a higher workload over
a period, thus an additional increase in workload.

2. Principle of progression states that the overload must be done gradually so as

giving time for the body to adjust.

3. Principle of specificity refers to a particular activity that has to be performed to

bring about specific adaptations.

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4. Principle of reversibility states that any gains received through regular physical
activity will stop if no longer active in performing the fitness program.

5. Principle of individuality gives the idea that all people are different from one
another, and fitness programs must be designed according to his need.

6. Principle of recovery reminds us that our bodies take the time to adjust to the
physical stress of being active, allow adequate time for adaptation to occur.

The FITT Principle

1. Frequency refers to number of times a physical activity is done in each week.
According to the American College of Sports Medicine guidelines, it is
recommended to exercise 3-5 days per week and for more optimal results,
exercise can be done in most days of the week with a combination of light
moderate-vigorous activity.

2. Intensity refers to how much effort has been exerted during the physical
activity. It describes how easy or how hard a person has to work in a certain
activity, and it varies from one person to another. The determination of
intensity depends on some individual factors such as exercise experience,
relative level of fitness, and needs of fitness.

The intensity level target may be determined by computing the target heart
rate (THR) range based on the results of an exercise stress test, considering the
resting and exercise heart rate, with 60% to 80% intensity level (Karvonen’s
Formula).

For our example, a dancer, 21 years old, wants to get his target heart rate.
He has a resting heart rate of 70 bpm.

The following are the easy steps to determine the intensity of the physical
activity:

1. Get the maximum heart rate.

MHR = 220 – age MHR = 220 – 21
MHR = 199
2. Count resting heart rate (RHR) in one minute.
In our example, the dancer has a resting heart rate of 70 bpm. RHR
= 70 bpm
3. Determine the heart rate reserve (HRR).
HRR = MHR – RHR
HRR = 199 – 70 = 129
4. Take 60% and 80% of the HRR.
a) HRR x 60%

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 129 × 0.6 = 77 (4.a)
b) HRR x 80%

129 × 0.8 = 103 (4.b)

5. Add each HRR% to RHR to obtain the target heart rate (THR) range.
a) (4.a) + RHR = 77 + 70 = 147 bpm (5.a)
b) (4.b) + RHR = 103 + 70 = 173 bpm (5.b)
Therefore, the target heart rate range is 147 to 173 beats per minute (bpm).

Activity 3: My Target Heart Rate

Directions: Compute your target heart rate range in five (5) steps. Fill in the
blanks with your answers.
1. Get your maximum heart rate.
MHR = 220 – (your age) MHR = 220 - ____
MHR = ______
2. Count your resting heart rate (RHR) in one minute. RHR = _____ bpm
3. Determine the heart rate reserve (HRR).
HRR = MHR – RHR HRR = ____ - ____ = ____
4. Take 60% and 80% of the HRR.

c) HRR × 60%

HRR × 06 = ____ (4.a)

d) HRR × 80%

HRR × 0.8 = ____ (4.b)

5. Add each HRR% to RHR to obtain the target heart rate (THR) range.
c) (4.a) + RHR =
____ + ____ = _____ bpm (5.a)
d) (4.b) + RHR =
____ + ____ = _____ bpm (5.b)
Therefore, your target heart rate range is _____ to _____ bpm.

3. Type of activity determines the kind of activity a person should settle to achieve
a fitness goal. It is determined by following the principle of progression and
specificity. To attain a higher level of fitness, select the type of physical activity
that challenges the body to accept an increase of work and that answers your
need.

4. Time refers to the duration or the length of session of a physical activity. It is

inversely related to intensity for the more intense a work is done, the shorter

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 time it is performed. That is, if intensity is increased, time and frequency
should be decreased, vice versa.

Explore
Activity 4: Let’s Recall the Dance Steps
Directions: Fill up the table. In the given types of dances, enumerate two basic steps
on the following fitness components. You can write an example/title of the dance
below each type of the dance. Write your answers on the activity sheet.
Cardiovascular Muscular Strength
Types of Dances Flexibility
Fitness and Endurance
Folk Dance (ex. jumping)
(ex. Sayaw sa Bangko)
Ballroom Dance
(ex. Cha-Cha)
Activity 5: Do the Household Chores
Directions: Observe the routinely activities of your family members. List down 5
activities and categorize the observed movement (locomotor or non-locomotor) from
the activity they have done throughout the day.
Movement description and Fundamental movement
Activities at Home
observation observed
Example: Stays in place, only arms
and hands are moving Non-locomotor
Washing the dishes.
while washing the dishes
1.

2.

3.

4.

5.

Activity 6: How Intense Are You in Dancing?

Directions: Perform basic steps in Match and Dance as fast, as many times, or as long
as you can for 30 seconds. Use your heart rate monitor, and record your heart rate
before and immediately after the activity. Between each exercise, walk slowly and rest
for 1 minute. Refer your answer to your computed THR.
Heart Rate Heart Rate
Activity Time HRF Component
Before After
Bending 30 sec

Galloping 30 sec

Hopping 30 sec

Jumping 30 sec

Leaping 30 sec

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 Skipping 30 sec

Sliding 30 sec

Stretching 30 sec

Swinging 30 sec

Twisting 30 sec

1. In what activities did your heart rate reach above 80% of your HRR? Why do
you think that occurred?
2. In what activities did your heart rate reach within 60% - 80% of your HRR?
Why do you think that occurred?
3. In what activities did your heart rate remain below 60% of your HRR? Why do
you think that occurred?
4. In which activities did you feel out of breath?
Why do you think that happened?
Deepen
Activity 7: My Dance Fitness Plan
Directions: Determine your weakest component and strongest component. Refer to
your results obtained in your HRF Self-Assessment and How Intense Are You in
Dancing. Then following the fitness plan table, select dance steps from Match and
Dance and Do the Household Chores as activities guided by the Principles of Exercise
and the FITT goals. Use your activity sheet.

A. Rank the health-related fitness components by writing 1- 5, where 1 is the

weakest and thus, should be given top priority in making your fitness plan.
___ 3-Minute Step Test (Cardiovascular Endurance)
___ Zipper Test (Flexibility)
___ Sit-and-Reach (Flexibility)
___ Basic Plank (Muscular Strength and Endurance)
___ Push-up (Muscular Strength and Endurance)

B. Results obtained in your activity on “How Intense Are You in Dancing?”

Activity/ies with a heart rate above 80%: __________________________
Activity/ies with a heart rate within 60-80%: __________________________
Activity/ies with a heart rate below 60%: __________________________
FITT Goals Frequency Intensity Type (Form of Time
Parts of the (Indicate Days (Light, exercise, (Total fitness
Fitness Plan of the Week) Moderate, selected physical plan not less
Vigorous) activity) than 60 minutes)
Warm-up

a.

Work-out b.

c.

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 d.

e.

Cool-down

Activity 8: My Daily Dance Fitness Record

Directions: Plan activities for the whole week that will help you organize your dance
performance. Base your activities from your Dance Fitness Plan. Perform the physical
activities. Wear proper clothing when performing the exercise. Use the provided
activity sheet.
Day of the Activities Resting Exercise Recovery
Remarks
Week HR HR HR
Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Activity 9: Mix and Match Warm-up Dance

Directions: Based from your activity on “Match and Dance,” make your own dance by
combining the different steps. You can simply record your performance using TikTok
App or any other applications. Practice, perform, record and send your performance
via messenger, email, post on teacher’s or on your Facebook timeline, or if there is no
internet connection, save it to a saving device such as flash drive or memory card and
submit it.

Rubrics
Criteria 5 pts 4 pts 3 pts 2 pts 1 pt
Effort Puts forth Portrays Portrays Portrays Does not
100% of good effort good effort effort but put forth
the best but at times but has the best
effort; needs to be frequently difficulty to effort; easily
consistentl reminded to needs to be maintain distracted.
y focused. be focused. reminded to focused.
be focused.

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Level Able to Able to Able to Able to Unable to
consistentl consistently consistently match body consistently
y match match body match body movements match body
body movements movements with the movements
movements with the with the beat but and with
with the beat but beat but with a limited
beat with with few with support ability to do
keen sense errors. frequent from others. the
of rhythm. errors. patterns.

Patterns Incorporat Uses 8-9 of Uses 6-7of Uses 4-5 of Uses 1-3 of
es all listed the listed the listed the listed the listed
activities/ activities/ activities/ activities/ activities/
patterns in patterns in patterns in patterns in patterns in
dance dance dance dance dance
composition. composition. composition. composition. composition.

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Gauge
Summative Assessment
I. Identification.
1. It refers to the number of times a physical activity is done in each week.
2. It is a principle which states that your muscles adapt to a higher workload over a
period, thus an additional increase in workload.
3. It refers to the duration or the length of session of a physical activity.
4. It describes how easy or how hard a person has to work in a certain activity, and
it varies from one person to another.
5. It refers to a particular activity that has to be performed to bring about specific
adaptations.

II. Multiple Choice.

1. What determines the kind of activity a person should settle to achieve a fitness
goal?
A. frequency B. intensity C. type of activity D. time
2. How is the intensity level target determined?
A. by setting the goals C. by computing the THR
B. by counting the RHR D. by increasing the frequency
3. Which of the following principle states that any gains received through regular
physical activity will stop if no longer active in performing the fitness program?
A. overload C. progression
B. specificity D. reversibility
4. Following the FITT goals based on training principles, what should be done if the
intensity increase?
A. time should be decreased C. stop doing the physical activity
B. time should also be increased D. the type of activity should be changed
5. Arrange the following steps on how to start a dance fitness program:
1. Setting goals
2. Assessing fitness needs
3. Planning for the program
4. Choosing the right activities for the program
A. 1, 2, 3, 4 B. 1, 3, 2, 4 C. 4, 3, 2, 1 D. 2, 4, 3, 1

III. Compute the target heart rate range in five (5) steps.
Ezekiel, 16 years old, wants to monitor his heart rate before he will perform for
a dance number on a school program. His resting heart rate is 75 bpm.
Compute his target heart rate. Show your solution.

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