P.E Grade 10

DEPED COPYLet’s Get Started: Perform the following warm-up exercises using an upbeat music (e.g. On theFloor, Where Have you Been, Timber, Treasure, or Blurred Lines) 1. head encircling 2. shoulder isolation 3. shoulder rolls 4. side arm stretch (upward and sideward) 5. hip isolation 6. squats 7. side steps 8. slide steps 9. hop steps 10. jumping jacks 11. breathing exercises Are you ready to groove with the beat? Show your hip style now! Perform thefollowing basic hip-hop dance steps with the help of your teacher. Interpret the step-by-step instruction given below and enjoy the hip-hop moves with an upbeat music. 1. Glide Step • Starting with the right foot, slide to the right, then slide to the left with left foot. • Make it single-single-double slide step. • Extend arms sideward left when sliding to the right then reverse direction 2. Box Step • Cross right foot over left foot, cross left foot over right (cts. 1,2). Pull right foot back then pull left foot back (cts. 3 & 4) • Stomp right foot then punch right arm downward then reverse side (cts. 5,6) • Round arms from chest (cts. 7, 8). 3. Pump Step • Starting with right foot, step side then close left foot to right foot with arms pumping at chest level (cts. 1,2,3,4). 4. Pull Down • Starting with the right foot, slide to the right and push down right arm and pull left leg up (cts. 1,2). • Repeat starting with the left foot. (cts. 3 & 4) 5. The Turn Step • Starting with the right foot, do a 3-step turn to the right and snap both fingers down (cts. 1,2,3,4) • Repeat starting with the left foot. (cts. 5,6,7,8) 6. Jumping Jack Changes • Jump out, extend both arms sideward, jump in, extend both arms upward (repeat 2x) (cts. 1,2,3,4) • Cross right foot over left (ball change), repeat with left foot (cts. 5,6,7,8). 92 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

DEPED COPY 7. Hip-hop Wave • Wave right arm upper up moving to the right (cts. 1,2), repeat moving to the left (cts. 3,4) • Repeat 2x 8. Cool Walk • Starting with the right foot, walk forward with knees slightly bouncing, swing left arm forward (as if your walking); repeat with left swinging right arm foot (cts. 1,2,3,4) • Repeat 4x 9. Shoe Tap • Start with a simple toe tap with the right foot moving forward closing left to right, then moving backward (cts. 1,2,3,4). • Repeat starting with the left foot (cts. 5,6,7,8) 10. Hip Roll • Bend both knees and push hips to the right then cross step left (ball change) (cts. 1,2,3,4). • Repeat moving to the left (cts. 5,6,7,8) Reflective Questions 1. How did you find the workout? Was it easy to perform? Why? 2. What other health benefits did you achieve performing the hip-hop aerobic? Were you satisfied with your performance? Why? 3. I am interested more in developing my skills in _________________ _______________________________________________________ to achieve ______________________________________________ _______________________________________________________. Activity 9: THE EXTRA CHALLENGE - HI-LO CARDIO WORKOUT FOR FUN Aerobics fitness requires some skill, but the most important component to your working out is FUN! Your workout should be enjoyable that you will want to do it again. To get the most benefit from your aerobics workout, remember to do it right and have a great time. Now you are ready to enjoy the Hi-Lo cardio workout in this lesson. I. Objective: To develop one’s cardio-respiratory endurance, timing and coordination through simple hi-lo aerobic routine II. Materials: • CD player • aerobics music (different tempo/speed) 93 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

III. Procedure: 1. Discuss the importance of warming-up before engaging in aerobics activities. 2. Practice and perform the basic aerobic steps with the help of your PE teacher. 3. Listen to different music tempos to be used in the hi-lo aerobic routine. 4. Perform stretching and warm-up exercises before performing the aerobic routine. 5. Present a simple aerobic routine in class during a practical test.Before starting with your workout, consider the five reasons why you should warm-up. 1. Warm-up gradually elevates your heart rate. 2. Warm-up prepares your muscle and joints. 3. Warm-up increases your core body temperature. 4. Warm-up increases your fluid circulation. 5. Warm-up prepares you psychologically and emotionally.Practice some of the low- and high-impact aerobic movements to prepare for the classroutine presentation.DEPED COPY Low Impact Aerobic High Impact Aerobic Movements Movements March Hop Touch Step R Jack V-Step Jog Lunge Jump Step Touch R Knee lift Grapevine Lunge hop Shuffle Slide Squat Power Squat Cha-cha Hamstring curl Mambo x Hi-Lo Aerobic WorkoutRoutine Counts Lower body Upper body 1 1-8 Step Touch (travel forward)X4 Open and cross X 4 2 9-16 March back X 8 Double punch up and down for 17-32 Lunge (S,S,D) X 2 2 sets 33-64 Reverse all (Left foot Lead) Punch forward (R,L, then both) 1-8 Lunge hop (forward) X 4 Clap X4 9-16 Step touch rear X 4 Open and cross X 4 17-24 Hamstring curl X 4 Bicep curl X 4 33-64 Twist (travel back to face front)x8 Alternate bicep curl X 8 94 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

Routine Counts Lower body Upper body 3 1-8 Double Grapevine (travel R) Punch down X 3 and clap for 2 Double Grapevine (travel L) sets V-step (L lead) 4 X Punch down X 3 and clap for 2 Reverse all (L lead) sets Lateral deltoid raise X 8 1-4 Jog forward X 4 Overhead press and clap X 2 5-8 Slide (travel R) X 4 Small circles X 4 Overhead press and clap X 2 9-12 Jog Backward X 4 Small circles X 4 Big circles X 44 13-16 Slide (travel L) Lateral deltoid raise X 4 17-24 Alternate knee lift X 4 25-32 Jack X 4 33-64 Reverse all (Left foot Lead)DEPED COPY Below is a Self-Assessment tool for you to evaluate your own performance inthe different fitness and aerobic activities in this lesson. Based on your experiences,write the needed responses in your notebook.NAME:__________________________________ Gr./Sec.:______ Date:_____ Indicators of Performance O VS S NI P 543211. Performs the step patterns correctly with mastery.2. Performs the step patterns correctly, with mastery, coordination, and proper counting.3. Displays proper bodylines while doing the movements.4. Fosters positive attitude towards the activity.Performance Indicators:O - Outstanding Performs without any assistance from anybody yet withVS - Very Satisfactory masteryS - SatisfactoryNI - Needs Improvement Performs without any assistance from anybody but withP - Poor minimal errors Performs with little assistance from teacher and/or classmates and with minimal errors Performs with little assistance from teacher and/or classmates and with many errors Shows no interest in coping with the challenges in the activities given 95 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

Part III: WHAT TO REFLECT and UNDERSTAND In this part of your lesson, you will go deeper and further. You will be given opportunities to reflect and understand more on the importance of active recreation on your fitness and well-being. Activities will be provided for you to integrate weight management, a healthy lifestyle and active participation in a variety of recreation and fitness activities which will in turn be beneficial for you, your family and your community. Be motivated and be active NOW to be FIT andHEALTHY!!!Activity 1: FITNESS AND WELLNESS LIFESTYLE SELF-EVALUATIONDEPED COPYI. Objective: To assess your level of understanding on the importance of active participation in a variety of fitness and recreational activities to maintain fitness and wellness.II. Materials: • pen • notebook • reading materials on fitness and wellnessIII. Procedure: Read the instructions given for the activity. Copy and answer the questions onyour notebook.1. Explain the exercise and recreational program that you have undertaken for the entire school year. Express your feelings about the outcomes of the program and how well you accomplished your fitness goals.2. List nutrition or dietary changes that you were able to implement and the effects of these changes on your body composition and personal wellness.3. Briefly evaluate the activities presented in this module and its impact on the quality of your life. Indicate what you feel will be needed for you to continue to adhere to an active and healthy lifestyle.Reflective Questions 1. Has your level of physical activity increased compared with the beginning of the school year? 2. Do you participate in a regular fitness and exercise program that include cardio-respiratory endurance, muscular strength, and flexibility training? 3. Is your diet healthier now, compared to a few weeks ago? 4. Are you able to take pride in the lifestyle changes that you have undertaken over the last several weeks? Have you rewarded yourself for your accomplishments? 96 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

DEPED COPYActivity 2: BE A HEALTH AND FITNESS EXPERT! In this activity you will get involved in recommending exercises and activities that will enhance your understanding of nutritional needs. I. Objective: To apply your understanding on nutritional needs and the importance in observing proper and balanced diet at all times II. Materials: • reading materials • food pyramid guide chart • pen and paper • reference materials III. Procedure: 1. Read daily diets of three teenagers with different activities or lifestyles. a. Jason is a tennis player. He wants to maintain his weight for an upcoming competition, and starts curbing his diet by eating only bread and water. He is training daily and works hard to master the skills required in the sport. b. Juliana is a teenager who doesn’t have much activities except watching television and reading books and magazines. She eats large amounts of food in one sitting, and watches television while eating junk food. She is gaining so much weight but doesn’t indulge in any sport or exercises. c. Guia is a gymnast who maintains an ideal weight. She eats a lot of vegetables and fruits, and consumes fats, sugar, and sodium in moderation. She avoids junk foods, eats a balanced diet with complex carbohydrates, and plenty of water. 2. Analyze if the diet supports the nutritional needs of the teenagers. 3. Give your comments and suggestions regarding the proper diet for the adolescents’ nutritional needs. 4. Share in class your analysis and suggestions. Reflective Questions 1. What did you consider in giving your advices and recommendations? 2. How do your understanding and knowledge on proper diet and nutrition affect your actions and suggestions? 3. Were you satisfied with your suggestions? What were your insights and learnings from the different situations presented? 97 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

DEPED COPYActivity 3: YOGA TO THE BEAT (MOVES YOU CAN DO ON YOUR OWN) In this activity, you will be given the opportunity to create your own basic yogaroutine considering the proper execution of the basic poses.I. Objective: To create a simple yoga routine based on the basic foundations or poses you have learned from the previous lessonII. Materials: • exercise mats • video of yoga routine • CD player/MP3 player • instrumental music • rubricIII. Procedure: 1. Group yourselves into 5 members. Choose a leader. 2. Review the basic yoga poses. 3. Create 5 to 8 creative yoga exercises. 4. Choose an instrumental or meditative music. 5. Practice the yoga workout per group. 6. Perform the creative routine in class for the practical test. Reflective Questions 1. How do you feel about the activity? Were you able to perform the activity with confidence? 2. What do you think should one possess to be able to perform the different movements you and your classmates performed? Why? 3. How do the food we eat and activities we do influence our level of performance in performing the Yoga routine?Activity 4: COMPLETE ME In this activity, your knowledge will be assessed through the statements thatyou have completed below. You are encouraged to come up with your own ideasbased on your understanding of the fitness concepts from the previous lessons andactivities.Copy the following worksheet in your notebook. 98 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

DEPED COPY NAME:__________________________ Gr./Sec.:___________Date:________ Active recreation helps you in _______________. Regular participation in any physical activity will enhances one’s ___________ to perform _________. Walking and running has many benefits like _____________, __________, ______________. On the other hand, strength training can also develop your ___________ and _________. _______ can be developed if one engages in __________, ________ and _____________. Health and fitness can also improve if one engages in ____________ and ___________ regularly. The ________ can guide one as to what kinds of food to eat to maintain or improve weight too. My favorite among the fitness activities in this lesson is____________ because___________. I believe that with my participation in active recreation, I will improve my fitness, _____________ and may eventually help me in influencing my __________ to improve their fitness too. Activity 5: PROCESS YOUR UNDERSTANDING I. Objective: · To explain the importance of being physically active, and the causes and effects of a sedentary lifestyle to young teenagers like you. II. Materials: • pen • paper III. Procedure: Bring out a whole sheet of pad paper and a pen. In three to five paragraphs, explain the causes and effects of a sedentary lifestyle. Your output will be rated according to the following criteria: relevance, adequacy, and comprehensiveness. Part IV: WHAT TO TRANSFER In this phase, you will be challenged to apply whatever things you have learned about the lessons on active recreation. The activities will allow you to transfer the different concepts and skills you have learned in a new or different context and evaluation of products and performances. Your understanding of the lesson will be measured by your ability to provide concrete results or evidence of your learning. Activity 1: RATE YOUR HEALTH AND FITNESS PRACTICES I. Objective: To assess and describe your health and fitness activities and practices II. Materials: • pen and paper • checklist • rubrics 99 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

DEPED COPYIII. Procedure: Choose and tick the box that best describe your activities and practices. 1. I play different sports regularly. 2. I enjoy participating in recreational activities. 3. I eat a balanced diet everyday. 4. I express my emotions in healthy ways. 5. I sleep early at night and get up early in the morning. 6. I enjoy discovering new things. 7. I face life challenges positively. 8. I share my thoughts and feelings with my parents and siblings. 9. I don’t smoke and engage in other vices. 10. I enjoy doing hobbies either alone or with my family or friends. 11. I can decide for myself. 12. I welcome and appreciate constructive criticisms. Reflective Questions 1. What did you discover about your own health choices and involvement in physical activity now? 2. What do you plan to do with what you discovered? Why? 3. How can the concepts and principles of active recreation and fitness you have learned help you achieve a lifelong wellness?Activity 2: “MY WELLNESS PLAN”I. Objective: To prepare a wellness plan in order to maintain your present fitness level.II. Materials: • pen • paper • format of wellness plan • reading materials • rubrics • task cardsIII. Procedure: 1. Prepare a wellness plan based on the results of your fitness assessment. 2. Write the plans you wish to attain after you engage in the various fitness and recreation activities in this lesson. 3. Be creative. Those who are good in writing and arts can make acoustic poem using the word “Wellness” and create a collage or poster illustrating the wellness theme. 4. Your creative product or output will be displayed in class. 5. Have a discussion on ways to stay fit and healthy. 100 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

Sample format of Wellness Plan Areas I will improve/maintain My fitness test results Activities I will indulge inActivity 3: COMMUNITY OUTREACH PROGRAMI. Objectives: To organize a recreation fitness activity for the community To recognize the importance of active recreational activities in developing the health and fitness of the community To influence the community’s awareness of the value of fitness through project COP (Community Outreach Program)DEPED COPYII. Materials: • CD/VCD/DVD player/s • CDs/VCDs/DVDs of different dance aerobics • speaker and microphone • working committees templateIII. Procedure: 1. You will now extend your fitness commitment to the community as required. But don’t worry because your teacher will assist you in realizing your goals in this activity.Goal: Maintains an active lifestyle to influence the physical activity participation of the school community.Role: Fitness Recreation ManagerAudience: School CommunitySituation: An inter-class aerobic dance competition is initiated by the MAPEH Department in reinforcement of the fitness program of the school. They need a PE or fitness instructor to guide them in their preparations.Product: A polished Aerobic dance routine ready for presentation for the inter-class aerobic dance competition.Standard: Your work will be rated according to the following criteria: § teamwork (sense of community) § proficiency and display of high level fitness § creativity and resourcefulness2. For you to be guided on your role in this activity, take note of the assignments in the respective committees, namely:• Program, Communication, and Coordination Takes charge of all communications including requests for approval of the principal regarding the conduct of the activity, issuance and retrieval of parents’ waivers, and letters coordinating the activity with the class adviser/ MAPEH teacher 101 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

DEPED COPY• Registration, Attendance, and Certificates Takes charge of the registration of participants, checking of attendance, and certificates of recognition for the training team, and certificates of participation for the participants • Choreography and Aerobic Training Takes charge of the training aspect which includes teaching of aerobic dance routine and choreography • Documentation Comes up with a narrative accomplishment report relative to the conduct of the activity, attaching all copies of communications made and pictures taken 3. Give each person an assignment based on the committees, according to their interest and expertise. See to it that assigned members can perform the duties and responsibilities relative to the committee they belong to. 4. Thorough planning with your teacher is needed to make sure this outreach program achieve its goals. To be successful you need to prepare everything beforehand and make the necessary coordinations and communications for proper dissemination. Reflective Questions 1. What went well? What could be improved? 2. Considering everything that took place, could you have done better? How? 3. What do you think were the factors that hindered you from doing better? 4. How important is promoting an active lifestyle in school, at home, or in the community? 5. Given the opportunity to regularly participate in such activity, how can active recreation contribute to the attainment of fitness and well-being? 6. Now that you have deeper understanding of active recreation and the basic skills to participate in physical activities, how can you influence others in your community to stay fit and healthy?SUMMARY Now that you have learned the concept of active recreation and how it canmaintain and improve your life, it is now your turn to share what you have learned withyour family, friends and immediate community. The true measure of your understanding of the concepts and principles ofactive recreation, fitness, and a healthy lifestyle is your capacity to apply it in yourdaily life. Reading more about health, fitness and wellness, specifically on lifestyle andweight management at the same time keeping yourself engaged in such activities, willmake you a more physically fit and healthier individual. 102 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

No one would ever understand the importance of recreation until you experiencethe benefits. It is fun, embodied in the form of fitness activities to refresh one’s bodyand mind. It is only through your personal experience that you can influence othersto participate and commit to improving their own health and fitness practices. Fitnessis contagious. It makes you more energetic, and keeps your mind healthy, fresh, andstress-free. So what are you waiting for? Go on and influence your community! If everyoneis fit enough to carry out their daily routines then they are also capable of becomingmore productive members of the community and contribute in the development of ournation and make our environment a healthy place to live in.SUMMATIVE TEST Your final challenge is to pass the summative test. It will assess the knowledge,processes and understanding you have acquired on active recreation and fitness. So,grab a pen, bring out a whole sheet of paper, and accomplish this job. Good luck!GLOSSARYDEPED COPY Aerobic exercise a style of physical movement designed to increase heartAnorexia nervosa rate and improve oxygenation throughout the body Binge-eating eating disorder characterized by self-imposed starvation disorder to lose and maintain very low body weight, due to a false or distorted perception of being fat Bulimia nervosa eating disorder characterized by uncontrollable episodes Emotional eating of eating excessive amounts of food within a relatively Frequency short time.Hip-hop Aerobics an eating disorder characterized by a pattern of binge eating and purging in an attempt to lose weight and/or Intensity maintain low body weight. Recreation the consumption of large quantities of food to suppress Time negative emotions. Type refers to how often you involve yourself in regular physical activity or exercise. an exciting combination of intense cardiovascular exercises incorporating hip-hop moves and upbeat music to get your heart pumping refers to how hard you should exercise or the difficulty of your physical activity. an activity that people engage in their free time that they enjoy and recognize as having socially redeeming values and generates a general sense of well being refers to how long you should engage in a specific physical activity. refers to the kind of exercise or physical activity you should engage in. 103 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

References: Corbin, Charles et al. (2008). Concepts of Physical Fitness: Active Lifestyles for Wellness. Mc Graw Hill Co. Inc. U.S.A.GRASPS Template retrieved from: http://opi.mt.gov/PDF/CurriculumGuides/ Curriculum-Development-Guide/GRASP.pdfHi-Lo Impact Group Fitness Class retrieved from: www.youtube.com/ watch?v=OFpHULW4CUwHi-Lo Aerobics with Breakdown retrieved from:www.youtube.com/ watch?v=Yqr1bymA3Hip-Hop Aerobics: Drop it Low retrieved from: www.youtube.com/ watch?v=iwE8xhk0LxUDEPED COPYKennedy C. and Yoke Y. (2008). Methods of Group Exercise Instruction. Human Kinetics Publishers Inc. Champaign, Il.Step-Up Revolution: Hip-Hop Cardio Jam Fitness Workout retrieved from: www.youtube.com/watch?v=SRJN5mVIGcUStep-by-step Yoga for Beginners retrieved from: www.yogaglo.com/beginner- center.phpThe Grind Hip-Hop Aerobics retrieved from: www.youtube.com/ watch?v=PYHEjFb3fq0Video: Aerobic Hip-Hop Dance Moves retrieved from: www.ehow.com › Arts & EntertainmentWerner W.K. & Hoeger A.S. (2007) Lifetime Physical Fitness and Wellness. 9th Edition. Thomson Learning Inc. CA. U.S.A.Werner W.K. Hoeger A.S. (2013) Fitness and Wellness 10th Edition. Wadsworth, Cengage LearningWojtek J. Chodzko-Zajko (2014) ACSM’s Exercise for Older Adults Lipincott Williams & Wilkins, Baltimore, MD 21201Wuest, Deborah A. (2012) . Foundations of Physical Education, Exercise Science and Sport. McGraw Hill Co. Inc. U.S.A.Yoga for Complete Beginners - Yoga Class 20 minutes retrieved from: www. youtube.com/watch?v=0o0kNeOyH98Yoga for Beginners retrieved from: www.youtube.com/watch?v=H3vLZqPZxZE10-Minute Jump Start Cardio Workout Video retrieved from: www.sparkpeople. com/resource/videos-detail.asp?video=87 104 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

DEPED COPY 10 Physical Education Learner’s Material Unit 3 This book was collaboratively developed and reviewed by educators from public and private schools, colleges, and/or universities. We encourage teachers and other education stakeholders to email their feedback, comments, and recommendations to the Department of Education at [email protected]. We value your feedback and recommendations. Department of Education Republic of the Philippines All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

Physical Education and Health – Grade 10Learner’s MaterialFirst Edition 2015ISBN: Republic Act 8293, section 176 states that: No copyright shall subsist in any workof the Government of the Philippines. However, prior approval of the government agency oroffice wherein the work is created shall be necessary for exploitation of such work for profit.Such agency or office may, among other things, impose as a condition the payment ofroyalties. Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand names,trademarks, etc.) included in this book are owned by their respective copyright holders.DepEd is represented by the Filipinas Copyright Licensing Society (FILCOLS), Inc. in seekingpermission to use these materials from their respective copyright owners. All means havebeen exhausted in seeking permission to use these materials. The publisher and authors donot represent nor claim ownership over them. Only institutions and companies which have entered an agreement with FILCOLSand only within the agreed framework may copy from this Learner’s Material. Those whohave not entered in an agreement with FILCOLS must, if they wish to copy, contact thepublishers and authors directly. Authors and publishers may contact FILCOLS at [email protected] or (02) 439-2204.Published by the Department of EducationSecretary: Br. Armin A. Luistro FSCUndersecretary: Dina S. Ocampo, PhDDEPED COPY Development Team of the Learner’s MaterialConsultant: Grace Reyes-Sumayo and Hercules CallantaAuthors: Lualhati F. Callo, Mark Kenneth S. Camiling, Johannsen C. Yap, Janeth P. Cagulang, Jose C. Doria, Encarnita Deveraturda, Jo-Ann G. GreciaEditor: Mercedes ManguerraReviewers: Carol Manalaysay, Jhovelyn Espiritu, Alcar Saraza, Jerry Ymson, Grace Duka-Pante, Salve Favila, Lordinio VergaraLayout Artist: Aileen N. Ilagan, Donna G. RomeroIllustrators: Noel E. Sagayap, Jose Leo Vic O. Albaño, Jason O. Villena, Fermin Fabella, Hadji S. MendozaManagement Team: Jocelyn DR. Andaya, Elizabeth G. Catao, Jose D. Tuguinayo Jr., Marivic B.Tolitol, Jerry F. CraususPrinted in the Philippines by ____________Department of Education-Instructional Materials Council Secretariat (DepEd-IMCS)Office Address: 5th Floor Mabini Building, DepEd Complex Meralco Avenue, Pasig City Philippines 1600Telefax: (02) 634-1054, 634-1072E-mail Address: [email protected] All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

DEPED COPY INTRODUCTION Your Engagement in active recreation, sports, physical activities, and understanding of health concepts will contribute to your sense of social connectedness and help you assume greater responsibility through a variety of roles as you participate in a real world situation. The Physical Education and Health modules are uniquely crafted to explore your greatest potential and promote lifelong skills through active participation in the different learning experiences. Emphasis is placed on combining tactical knowledge that you will acquire, and the development of skills for a better performance and achievement of the expected learning outcomes. This module is designed to provide and equip you with knowledge, skills, and habits that will enable you to achieve competence in maintaining your health and physical condition. The domain in Physical Education focuses on the importance of a healthy lifestyle and physical activity through active recreation such as sports, fitness, street dance and hip-hop dance, while Health Education emphasizes on the development of the proper skills of a health-conscious consumer, lifelong participation in health trends, issues and concerns in health care, and planning for a health career. Each module follows a standard format or pattern with a short overview of the lesson, content and performance standards, pre-assessment and instructional activities categorized into four levels: What to Know, What to Process, What to Understand, and What to Transfer. Every level provides activities that will allow you to experience meaningful and varied learning. Your involvement in the different tasks can take many forms, ranging from self-reflection and group tasks to beyond the classroom learning activities. Like any good material, you will also be assessed and evaluated to ensure that you will have a thorough grasp of the lesson before tackling the next activity. Your deeper understanding of the lesson will help you gain more relevant skills and information, preparing yourself for the challenges of the world. As you start putting life into this module, you will discover many great opportunities and learning experiences that will change the way you spend your time. You need to visualize a better version of yourself and aspire to achieve a holistically healthy you. Come on. Let’s get started! iii All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

DEPED COPY Table of Contents PHYSICAL EDUCATION Unit 3: Active Recreation (Street and Hip-Hop Dances) ................................... 105 Introduction...................................................................................................... 106 Learning Competencies ................................................................................... 106 Pre-Assessment .............................................................................................. 107 Part I: What to KNOW ..................................................................... 108 Part II: What to PROCESS .............................................................. 117 Part III: What to REFLECT and UNDERSTAND............................. 131 Part IV: What to TRANSFER........................................................... 136 Summary ........................................................................................................ 137 References ..................................................................................................... 138 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

DEPED COPY Unit 3: Active Recreation (Street and Hip-Hop Dances) 105 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

Module No. : 3 Number of Sessions: 8CONTENT STANDARD PERFORMANCE STANDARDThe learner . . . The learner . . .• demonstrates understanding • maintains an active lifestyle toof lifestyle and weight influence the community andmanagement to promote society to participate in physicalsocietal fitness. activities. • practices healthy eating habits that support an active lifestyle.DEPED COPYI. Introduction Recreation is a therapeutic refreshment or relaxation of one’s body and mind.Activities done for this purpose are called recreational activities. Its main objective isto revitalize the physical, mental, social, and emotional aspects of a person. In today’s world that is full of stress and pressures, we all need to engage inrecreational activities to relieve our tensions. Dance is a recreational activity that can develop our physical, mental, social,and emotional health. Dancing as part of our lifestyle can surely sustain our fitness.But it should be coupled with proper eating habits and weight management in order fora person to live a healthy life. In this unit, you will perform hip-hop and street dances. You will also discoverhow these dances can revitalize your body and mind, and sustain fitness. At the end of this module, you will consider dancing to be one of your recreationalactivities, combining it with healthy eating habits to sustain lifelong fitness.In this module you are expected to: • assess your physical activities, exercise, and eating habits; • determine risk factors related to lifestyle diseases (obesity, diabetes, heart disease); • engage in moderate to vigorous physical activities for at least 60 minutes a day, in and out of school; • apply correct techniques to minimize risk of injuries; • analyze the effects of media and technology on fitness and physical activity; • critique (verify and validate) media information on fitness and physical activity issues; • express a sense of purpose and belongingness by participating in community services and programs that deal with physical fitness; and • recognize the needs of others and how to help in meaningful ways. 106 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

Pre-AssessmentCopy and answer in your quiz notebook.A. Write AGREE, if you think the statement is correct and DISAGREE if otherwise.1. An RPE of 10 means that the activity is very light.2. Swimming and playing basketball are vigorous activities.3. Street and hip-hip dances are active recreational activities.4. Proper execution of dance steps increases the risk of injuries.5. A normal nutritional status means that weight is proportional to the height.6. Physical inactivity and an unhealthy diet are risk factors for heart disease.7. Risk walking and dancing are activities which are of moderate intensity.8. One can help the community by sharing his/her knowledge and skills in dancing.9. Surfing on the internet and playing computer games greatly improve one’s fitness.10. A physically active person engages in 5-10 minutes of moderately vigorous physical activity three or more times a week.DEPED COPYB. Draw if you think you can confidently do the task and if you cannot._____I can identify the risk factors related to heart diseases._____I engage in moderate to vigorous activities regularly._____I recognize that I have responsibilities in my community._____I examine media information on fitness before trusting them._____I am aware of the needs of others, and I am willing to help them._____I can assess the level of my physical activity participation and readiness._____I know that media and technology have advantages and disadvantages to our health.Refer to the table to know what your answers mean. All You possess all the skills expected of you in this module and will have little difficulty in accomplishing the tasks. One or more You possess some of the skills expected of you in this module and might have some difficulty in accomplishing the tasks but willingness and enthusiasm will surely help. 107 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

INSTRUCTIONAL ACTIVITIES Part I: WHAT TO KNOW Welcome to the first part of your lesson in Street and Hip- Hop Dances. In this phase, various activities and challenges will enable you to review and reveal your knowledge in the previous and upcoming lessons. This part will surely stimulate your excitement to perform street and hip-hop dances as you get to understand them deeply. Remember that you have to accomplish every activity so that you willhave excellent performance in the next stages. Are you excited? You may now beginyour first challenge. Good luck and happy learning!!!DEPED COPYActivity 1: BEOR BEI. Objectives:To determine what physical activities can sustain fitness or notTo share thoughts on how media and technology affect the physical activityand fitness of a personII. Procedure:1. Listen as the teacher dictates the following physical activities:- playing computer games - jogging- reading books - folk dancing- movie marathon - street dancing- watching television - surfing on the internet- jumping jacks - playing basketball- running - scrubbing the floor- playing badminton - fetching a pail of water- hip-hop dancing 2. At the teacher’s signal after each physical activity, do the correspondingaction based on its ability to sustain fitness and your feelings whenperforming the activity: Does the What are your Actionactivity sustain feelings when you do activity? jump 5 times and show a happy face fitness? jump 5 times and show a sad face yes happy sit and show a happy face yes sad sit and show a sad face no no happy sad Processing Questions: 1. What are the activities that can help improve our fitness? Why do you say so? 2. What are the activities that are sedentary in nature? Why do you say so? 108 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

DEPED COPY 3. How do surfing on the Internet and playing computer games affect our physical activity and fitness? 4. Which of these activities will you choose as your lifetime hobby? Why? Activity 2: SINE MO ‘TO presents: SITIO KATAMAKAWAN I. Objectives: To determine the risk factors related to lifestyle diseases To suggest ways on how to improve one’s physical activity and fitness II. Materials/Equipment: • pen and notebook • copy of the story about Sitio Katamakawan III. Procedures: 1. Listen to your teacher as s/he reads the story about Sitio Katamakawan or observe your selected classmates as they dramatize the story about Sitio Katamakawan. 2. Take down notes to answer the questions after: • Describe the lifestyle of the people of this community. Sitio Katamakawan is a community of lazy and gluttonous people. They sit or lie all day and eat everything their mouth desires. Each family has a housemaid to take care of all the household chores. The children of this community are addicted to playing computer games although they maintain their passing grades. They are not allowed to play outside to prevent accidents. Most of the time, the teenagers surf the Internet. Most of the parents are overweight because after their office work, they watch television while having night snacks. Some men are into smoking and drinking alcohol. On the other hand, during weekends, each family goes to church and watches movies together. They maintain their strong family bonds. Values such as respect to elders and obedience are also preserved in this community. • Would you like to live in this community? Why? • Which health dimensions are sustained, and which need improvement in this community? • Do the people live a physically active and healthy lifestyle? • What are the possible diseases the people of this community might have? • What are the risk factors of these diseases? • If you were a friend of one of the members of this community, what would you advise her/him to achieve fitness? • What are the advantages and disadvantages of media and technology to our health? • What recreational physical activities can you suggest to the children, teenagers, and adult members of Sitio Katamakawan? 109 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

Activity 3: 4 PICS, 1 WORDI. Objectives: To describe street dance and hip-hop dance, To identify the dance style of street dance and hip-hop dance To trace the origin of street and hip-hop dancesII. Materials/Equipment: • pen and notebook • pictures of a DJ, person who is rapping, a person who is breakdancing, and graffiti art • videos of dancers doing the breaking, locking, and popping movements • pictures of dancers dancing in streets, dance parties, block parties, parks, school yards, raves, and nightclubsIII. Procedure: 1. Look at each picture closely and arrange the scrambled letters to form the word/s that collectively describe them. Write your answer on your lecture notebook. 2. After unscrambling the letter to form the correct word, come up with a statement that would relate the pictures to the formed word. 3. Present your answer to the class and listen attentively as your teacher facilitates the discussion.Level 1DEPED COPYdancing on the street dancing in the yarddancing at the park dancing at the Rave RETEST ANDCE 110 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

Level 2DEPED COPYB-boyingShuffling Popping LockingLevel 3 ERSETT DENAC SELYTSHouse Dance Rave Dance Punk Dance Hip-Hop Dance LESMAXPE OF TEREST DENCAS 111 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

Level 4 DJDEPED COPYRapping Breakdance Graffiti ArtLevel 5 PIH-POH LUCTUREHip-hop music Hip-hop culture dance styles dance styles POH-IHP DANCE 112 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

Level 6DEPED COPY1970New York African-American Latin-AmericanLevel 7 RIGINO FO POH-PIHKrumping Tutting Locking B-boying PIH-OPH EDNAC YESTLS 113 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

DEPED COPYActivity 4: CINEMA 1: NOW SHOWING-STEP UP 4I. Objectives: To describe street dance and hip-hop dances, and their dance styles To share the contribution of street dance and hip-hop dances to fitnessII. Materials/Equipment: • dvd copy of Step Up 4 movie • audio-visual set • pen and notebookIII. Procedure: 1. Watch carefully the movie Step Up 4. 2. Answer the following questions in your lecture notebook: • What dance form is shown in the movie? • What is a street dance? • What is a hip-hop dance? • What particular movements/steps strike you? Show them. • Can street dance and hip-hop dance improve fitness? How? • Can we use street dance and hip-hop dance as our recreation activity? Why and how? Think of this... • What recreational activity did you discover at this stage? Can you make it as your lifetime hobby?Points to remember Street dance refers to dance styles that have evolved outside of dance studios.It is performed in streets, dance parties, parks, school yards, or in any available space.It is often improvisational and social in nature, encouraging interaction and contactwith spectators and other dancers. A full street dance is a collection of various similar dance moves and styles puttogether into one practice and regarded as the same dance. Hip-hop is a cultural movement best known for its impact on music in theform of the musical genre of the same name. It has its origins in the Bronx, in NewYork City, during the 1970s, mostly among African Americans and some influence ofLatin Americans. Hip-hop culture is composed of the pillars such as DJ-ing, rapping,breakdancing, and graffiti art. Hip-hop dance, on the other hand, refers to street dance styles primarilyperformed to hip-hop music or that have evolved as part of hip-hop culture. Hip-hopmusic incorporates a number of iconic elements, most notably DJing and rapping,along with things like beat boxing, sampling, and juggling beats on turntables. 114 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

STREET AND HIP-HOP DANCE STYLESB-Boying- B-boying or breaking, also called breakdancing, is a style of street dance andthe first hip-hop dance style that originated among Black and Puerto Rican youths inNew York City during the early 1970s. A practitioner of this dance is called a b-boy,b-girl, or breaker. Although the term breakdance is frequently used to refer to thedance, b-boying and breaking are the original terms. Four Movements:Toprock footwork-oriented steps performed while standing upDownrock footwork performed with both hands and feet on the floorDEPED COPYFreezes stylish poses done on your hands Power moves comprise full-body spins and rotations that give the illusion of defying gravity Popping Popping was popularized by Samuel Boogaloo Sam Solomon and his crew theElectric Boogaloos. It is based on the technique of quickly contracting and relaxingmuscles to cause a jerk in a dancer’s body. Popping forces parts of your body outwards, similar to an explosion withinparts of your body. Popping also contracts muscles, but it is followed by relaxation thatgives it the jerking appearance of popping.Locking Locking or campbellocking, was created by Don Campbellock Campbell in 1969in Los Angeles, California. It was popularized by his crew, The Lockers. Locking can beidentified by its distinctive stops. It is usually performed by stopping the fast movementthat you are doing, locking your body into a position, holding it, and then continuing atthe same speed as before. In locking, dancers hold their positions longer. The lock isthe primary move used in locking. It is similar to a freeze or a sudden pause. A locker’sdancing is characterized by frequently locking in place and after a brief freeze movingagain.Krumping Krumping is a form of dancing that originated in the African-American communityof South Central Los Angeles, California and is a relatively new form of the “Urban”Black dance movement. It is free, expressive and highly energetic. Most people painttheir faces in different designs. Krumping is a dance style to release anger. It is reportedthat gang riots in the United States decreased because of krumping style. 115 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

DEPED COPYTutting It is a creative way of making geometric shapes forming right angle using yourbody parts. The style was originally practiced by young funk dancers. It is derived fromthe positions people were drawn in during the days of the Ancient Egyptians. It is thepositions seen in these portraits that have been adopted by dancers today. Tutting isstill a greatly respected move and King Tut aka Mark Benson is widely acclaimed forpioneering the style.Shuffling The  Melbourne Shuffle  (also known as  Rocking  or simply  The Shuffle) isa rave and club dance that originated in the late 1980s in the underground rave musicscene in Melbourne, Australia. The basic movements of the dance are a fast heel-and-toe action with a style suitable for various types of electronic music. Some variantsincorporate arm movements. People who dance the shuffle are often referred to asrockers, due in part to the popularity of shuffling to rock music in the early 1990s.Waacking Waacking” is an African American form of street dance originating from the1970’s disco era of the underground club scenes in Los Angeles and New York City.Waacking consists of stylized posing and fast synchronized arm movements to thebeat of the music. Today, waacking is a popular element of hip hop dance. CHECK UP Answer on your quiz notebook. 1. What dance styles, formally known as vernacular dances, refer to dances that evolved outside of dance studios? 2. What form of street dance is performed impromptu in large crowds? 3. What culture is created by DJ-ing, rapping, breakdancing, and graffiti art? 4. What dance style is primarily performed to hip-hop music and have evolved as part of hip-hop culture? 5. What hiphop style is based on the technique of quickly contracting and relaxing muscles to cause a jerk in a dancer’s body? 116 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

Part II: WHAT TO PROCESS Congratulations for successfully finishing the first stage! Now in the first part of this stage, you will assess yourself on how prepared you are for the next moderately vigorous activity. Remember that you have to take these assessments honestly to prevent harm. Then, you will try to experience street and hip-hop dancing by executing some of their dance styles and creating a simple choreographed routine. We aresure you are now very eager to do it. So what are you waiting for? Start now!Activity 5a: LET’S TALK ABOUT YOUR PHYSICAL ACTIVITIES I. Objectives:.To assess your own level of participation and readiness in physical activity To assess your eating habitsII. Materials/Equipment: • copy of Physical Activity Assessment form • pen and notebook • interpretation of resultsIII. Procedure: 1. Answer the Physical Activity Assessment (PAA) form honestly. Physical Activity AssessmentPut a tick (/) mark on how often you do the following activities.DEPED COPY Minimal Often Regular Habitual Never Activities (A few times (2-3 times a (3-5 times a (Daily for atSit/lie around a month) week at least week at least least 30-45 30-45 minutes 30-45 minutes minutes or or longer) or longer) longer)Watch televisionSit and do needle workIndulge in computer games andsurfingExercise for strength and flexibilityYogaTai ChiResistance Training 117 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

Minimal Often Regular Habitual Never Activities (A few times (2-3 times a (3-5 times a (Daily for at a month) week at least week at least least 30-45Go mall-strolling 30-45 minutes 30-45 minutes minutes orPlay golf or longer) or longer) longer)Go bowling DEPED COPYActive Recreational ActivitiesBallroom dancingBadminton, basketball, softballSkating, Roller bladingTennisBrisk walkingRunning/joggingBicyclingAerobic dancingSwimmingAero-Kick BoxingParking your car farther awayfrom entrance of a mallAdding extra steps to your dailyroutesDoing household choresRunning errandsGrocery shoppingTaking the stairs instead of theelevatorTaking longer routes whenwalking back homeWalking to the store, church orbanks 118 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

Compare your answers with the Filipino Pyramid Activity Guide. Processing Questions: 1. What does the result of your PAA tell you? 2. How do you feel about the result? 3. Do you think you are ready for your next activities? THE FILIPINO PYRAMID ACTIVITY GUIDE ROSA ALLYN G. SY. MD. FPCP CARDINAL SANTOS MEDICAL CENTERDEPED COPY • Sit or lie • around • Be a couch • potato • Play cards/ • Watch TV • Play cards / mahjong • Sit and do needle work • Indulge in computer games and surfing (0.3Kcal/min/KG BW)• Go Mall-Strolling • Stretching• Play Golf • Yoga• Go Bowling • Tai Chi • Resistance(0.4-0.09Kcal/min/KG BW) training (0.03-0.12 Kcal/min/KG BW)• Brisk walking • Ballroom Dancing• Running / Jogging • Badminton, Basketball• Bicycling • Softball• Aerobic Dancing • Skatng / Roller Blading• Swimming • Tennis• Aero and Kick Boxing • Pko, Sipa, Patintero(0.08-0.23Kcal/min/KG BW) (0.05-0.14 Kcal/min/KG BW)• Taking the stairs instead of the elevator • Adding extra steps to your daily routine• Taking longer routes • Taking stretch breaks at home or work• Walking to the store, church, banks, • Doing household choresor mailbox • Running errands• Parking your car farther away • Grocery shopping 0.04 - 0.10 Kcal/min/Kg BW)Source: www.diabetesphil.org/journals/Year%20XVIII1.pdf 119 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

DEPED COPYThe base of the pyramid includes activities that are easy, convenient andaccessible to everyone. These activities, part of our daily routines, when performedhabitually or daily for a minimum of 30 minutes, even 10 minutes at a time will providemetabolic efficiency by increasing total energy expenditure. So if you are diabeticor obese, with poor sugar control and have never engaged in any form of exercisebefore, activities like walking, climbing the stairs, and doing household chores may bea good start. It is important to note that for beginners, the amount of cumulative activity timeis more important than the specific type and manner of activity. Aerobic exerciseslike jogging, brisk walking, swimming, aerobic dancing, and recreational activities likeballroom dancing, badminton, and tennis burn more calories per minute per bodyweight and are advised for those who want to lose more weight. To get the mostbenefit from the activity, it has to be done 3-5 times a week for at least 30-45 minutes.These activities will also improve your cardiovascular endurance. Leisure activities like bowling and playing golf burn approximately 0.04-0.09kcal/min/kg BW. Though these activities are enjoyable and are associated with energyexpenditure, they are not recommended as part of our daily activities. This is becausecardiovascular benefit is achieved only if we can sustain our heart rates at 60-75% ofour target heart rate. Strengthening and flexibility exercises, on the other hand, are intended toimprove bone and muscle strength and improve resilience of our connective tissue.Although you may do it every day, performing it 2-3 times per week may be enough toprovide you with its maximum benefits. Activities that burn the least calories should be avoided. The top of the pyramidrefers to activities that are frequently performed by most children and adults who areoverweight. These activities are believed to be responsible for the progressive rise inobesity and diabetes in the country. Regular activity is no doubt beneficial to everyone. No one is too old to enjoythe benefits of regular physical activity. To maintain health, one would need to burn 700-1000 kcal per week. For a 60kg female walking briskly for 30 minutes (150 kcal) 5 days a week will burn 900 kcal. To lose weight, one has to burn 2000-3000 kcal per week. A 75-kg male walkingbriskly for 45 minutes (338 kcal) 6 days a week will burn 2,028 kcal and is expectedto lose 0.5 pound a week if he keeps his food intake within the recommended range. The FILIPINO PYRAMID ACTIVITY GUIDE is intended to be a guide thatshould help everyone select activity that best fits his lifestyle and health needs. Just30 minutes of the different activities over the course of a day is healthy and rewarding! Start getting your rewards, start your EXERCISE NOW! 120 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

Processing Questions:• Which of these activities do you do for at least 10 minutes at a time for 30 minutes a day for at least 5 days a week?• Based on the Filipino Pyramid Activity Guide, do you consider yourself as an active or inactive person? Why?• How much time do you engage in dancing?• If you do not like to engage in dancing, which of the activities in the Filipino Pyramid Activity Guide will you choose as your hobby?Activity 5b: ARE YOU READY TO DANCE? Perform the following movements with a step close to the right and leftalternately (moving forward or backward) for 10 minutes to a 2/4 time music. After 10minutes, identify the intensity of the activity based on the Rate of Perceived Exertion(RPE) chart.DEPED COPYFigures Step Pattern RepetitionClose and right and left arms in second position (ct 1), 32 measuresOpen right and left arms in first position (ct 2)Arm Raise Raise both arms high (cts 1,2) 32 measuresPunch Punch right (cts 1,2) 32 measures Punch left (cts 1,2)Arm Sway Sway both arms high to the right (cts 1,2) 32 measures Sway both arms high to the left (cts 1,2)RPE CHARTRate of Perceived Exertion10 Max Effort Activity Feels almost impossible to keep going Completely out of breath, unable to talk 9 Very Hard Activity Very difficult to maintain exercise intensity Can barely breathe and speak a single word7-8 Vigorous Activity On the verge of becoming uncomfortable Short of breathe, can speak a sentence4-6 Moderate Activity Feels like you can exercise for hours Breathing heavily, can hold a short conversation2-3 Light Activity Feels like you can maintain for hours Easy to breathe and carry on a conversation 1 Very Light Activity Anything other than sleeping, watching TV, riding a car, etc. GPP Synerfitness @ rewindiet.com 121 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

DEPED COPYProcessing Questions: • What is your RPE after the activity? • What does the result tell you? • How do you feel about the result? • Do you think you are ready for the next activity?Activity 5c: HOW ABOUT YOUR DIET? Study the nutritional needs of the Filipino teenager. See if you are eating theright amount of food needed by your body. 122 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

Processing Questions: 1. Are you eating the right amount of food needed by your body? 2. Explain the interplay of food and weight. 3. What is the importance of eating a balanced diet to lifelong fitness? Now that you have assessed yourself, do the next activities based on yourphysical capacity.Activity 6: IT’S STREET DANCE TIME!I. Objective: To execute some of the street dance stylesII. Materials/Equipment: • street dance music • audio set • notebookIII. Procedure: 1. Copy the table in your notebook.DEPED COPY Record of Heart RateActivity Heart Rate Heart Rate RPE (before) (after)Practice for Street DancePerformance of Street dancePractice for Hip-Hop DancePerformance of Hip-hop dancePractice for Flash MobPerformance of Flash Mob2. Form a group of 6-8 members.3. Discuss with your group the possible injuries that might happen in the following situations: • not doing warm-up and stretching activties • not executing dance styles properly • not observing safety measures at all times4. Follow your teacher as he/she teaches the class the common styles in street dancing like b-boying, popping and locking. 123 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

5. Create a simple dance routine (2-3minutes) applying common styles in street dance like b-boying, popping and locking. 6. Practice for 20 minutes. 7. Observe utmost care while doing the activity to avoid injuries. 8. Present it to the class. 9. Your performance will be rated according to the following criteria: attitude, respect, initiative and participation, dependability, execution, and observance of safety. Criteria DEPED COPY Advanced Proficient Approaching Developing Attitude (4) (3) Proficiency (1) Respect Positive (2) attitude;Initiative and Always willing Positive attitude; Inconsistent Poor attitude;participation to try Does not most often attitude; respond toDependability Always encouragement Execution courteous and willing to try needs some respectful ofObservance of others encouragement Safety Consistently Often courteous Sometimes Disrespectful of attends, and respectful courteous and others prepares, and of others respectful of participates in others the activities Often attends, Sometimes Does not attend, Very prepares, and attends, prepare, and dependable participates in prepares, and participate in the the activities participates in the activities Always activities executes the movements Dependable Inconsistently Not dependable properly dependable Always Often executes Sometimes Does not practices the movements executes the execute the safety properly movements movements precautions properly properly Often practices Sometimes Does not safety practices safety practice safety precautions precautions precautions Remember: Get your heart rate before and after the practice and performance and record the data in your Record of Heart Rate. Identify the intensity of the activity based on the RPE Chart. 124 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

DEPED COPY Processing Questions: 1. Did your heart rate increase after your practice and performce? 2. What does it tell you? 3. What fitness components are being improved when you dance? 4. Did you have fun while doing the activity? 5. Why it is important to observe safety measures when dancing? Activity 7: IT’S HIP-HOP TIME! I. Objective: To execute some of the hip-hop dance styles II. Materials/Equipment: • hip-hop dance music • audio set III. Procedure: 1. Form a group of 6-8 members. 2. Discuss with your group the possible injuries that might happen in the following situations: • not doing warm-up and stretching activties • not executing dance styles properly • not observing safety measures at all times 3. Follow your teacher as he/she teaches the class the common styles in street dancing like b-boying, popping and locking. 4. Create a simple dance routine (2-3 minutes) applying common styles in street dance like b-boying, popping and locking. 5. Practice for 20 minutes. 6. Observe utmost care while doing the activity to avoid injuries. 7. Present it to the class. 8. Your performance will be rated according to the following criteria: attitude, respect, initiative and participation, dependability, execution, and observance of safety. 125 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

Criteria Advanced Proficient Approaching Developing Attitude (4) (3) Proficiency (1) Respect Positive (2) attitude;Initiative and Always willing Positive attitude; Inconsistent Poor attitude;participation to try Does not most often attitude; respond toDependability Always encouragement Execution courteous and willing to try needs some respectful ofObservance of others encouragement Safety Consistently Often courteous Sometimes Disrespectful of attends, and respectful courteous and others prepares, and of others respectful of participates in others the activities Often attends, Sometimes Does not attend, Very prepares, and attends, prepare, and dependable participates in prepares, and participate in the the activities participates in the activities Always activities DEPED COPYexecutes the movements Dependable Inconsistently Not dependable properly dependable Always Often executes Sometimes Does not practices the movements executes the execute the safety properly movements movements precautions properly properly Often practices Sometimes Does not safety practices safety practice safety precautions precautions precautions Remember: Get your heart rate before and after the practice and performance and record the data in your Record of Heart Rate. Identify the intensity of the activity based on the RPE Chart.Processing Questions: 1. Did your heart rate increase after your practice and dance performance? 2. What does it tell you? 3. What fitness components are being improved when you dance? 4. Did you have fun while doing the activity? 5. Why is it important to observe safety measure when dancing? 126 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

DEPED COPYActivity 8: PHILIPPINE PRIDE! I. Objectives: To develop a sense of pride in being Filipino To suggest ways on how to maintain normal nutritional status II. Materials/Equipment: • video of a hip-hop dance performed by street dance groups in the Philippines that have won international awards such as Philippine All Star • audio set III. Procedure: 1. Watch carefully the performance of a street dance group in the Philippines who has won international acclaim such as Philippine All-Star . 2. Describe the waistlines, body figures, and body mass index of the dancers Processing Questions: 1. What do you feel about Filipino dancers competing worldwide? 2. How do these dancers sustain their fitness? 3. How can one maintain a normal nutritional status? Activity 9: BELIEVE IT OR NOT? I. Objective: To critique media information on fitness and physical activity issues II. Materials/Equipment: • print ads on gaining and losing weight and other fitness programs • audio-visual set • pen and notebook III. Procedure: 1. Read print advertisements on fitness programs and foodstuffs on gaining and losing weight. 2. Answer the following questions: a. Applying your knowledge on consumer health, which of the advertisements convinced you the most, in terms of losing weight fast? Why? b. What should a wise consumer do before patronizing fitness-related products/programs? 127 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

DEPED COPY A B C D 128 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

DEPED COPY Think of this… What generalization can you make about diet and fitness in this part of the lesson? Points to remember… Health Benefits of Dancing Dancing as a recreational activity can be a way to stay fit for people of all ages, shapes, and sizes. It has a wide range of physical and mental benefits including:  improved condition of your heart and lungs  increased muscular strength, endurance, and motor fitness  increased aerobic fitness  improved muscle tone and strength  weight management  stronger bones and reduced risk of osteoporosis  better coordination, agility, and flexibility  improved balance and spatial awareness  increased physical confidence  improved mental functions  improved general and psychological well-being  greater self-confidence and self-esteem  better social skills. Source: http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Dance_ health_benefits?open 129 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

CHECK UPA. Work with a partner. Copy the table in your lecture notebook and put a check mark (/) on the component being developed in street and hip-hop dances and their styles. Be ready to explain your answers.Fitness Component B-boying Locking Popping Street Hip-hop Dance DanceSpeedBalance DEPED COPYAgilityCoordinationPowerReaction TimeMuscular StrengthMuscularEnduranceCardiovascularEnduranceFlexibilityBody Composition B. Individually copy the table and rate yourself according to how good you are in executing the dance styles. Choose from the rating: Excellent - can execute the style without any difficulty Very Good - can execute the style with few difficulties Good - can execute the style with many difficulties Needs Improvement - cannot execute the style at all Dance Styles Rating B-boying Locking Popping Tutting Krumping Waacking Shuffling 130 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

Part III: WHAT TO REFLECT and UNDERSTANDAt this juncture, you will express and manifest understandingat a higher level. This will certainly be more fun because youwill experience things that you have not experienced beforein terms of dance.Choose one from any of the suggested activities.Activity 10: FORMULATE!I. Objective: To create a formula as a guide to sustain fitnessII. Materials/Equipment: • pen and paperIII. Procedure: 1. The following are the essential words in this module. Create your own formula on how you will attain lifelong fitness and wellness. Ex: dancing + proper nutrition + healthy lifestyle = lifelong fitness and wellnessDEPED COPYsports balanced dietmedia and technology weight managementhealthy lifestyle recreational activitiesphysical activities lifelong fitness and wellnesssafety household choresproper nutrition dancing2. Justify your answer by giving a brief explanation.Activity 11: LIFESTYLE DISEASES…NO! NO! NO!I. Objectives: To give a perspective on the causes of death among Filipinos To persuade others on the importance of practicing a healthy lifestyleII. Materials/Equipment: • pen and paper • handout 131 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

III. Procedure: 1. Read the article 5 out of 10 Filipinos Die of Heart Disease. 2. If you were a dance enthusiast and health advocate, write a short speech/ message about your insights on the importance of maintaining a healthy lifestyle. 3. Each student will be given one or two minutes to speak. 4. Be guided by the following criteria: Criteria DEPED COPYAdvanced Proficient Approaching DevelopingPosition (4) (3) Proficiency (1)Statement The position The position (2) There is no statement statement The position position provides a clear, provides a clear statement is statement. strong position. position. present, but does not make the No evidenceCorrectness of Includes 3 or more Includes 2 or position clear. (facts, statistics,ideas pieces of evidence more pieces Includes 1 piece examples, real- (facts, statistics, of evidence of evidence life experiences)Accuracy examples, real- (facts, statistics, (facts, statistics, that support theSentence life experiences) examples, real- examples, real- statement.Structure that support life experiences) life experiences) the position that support that supports the statement. the position position statement. All supportive statement. facts and statistics Almost all Some supportive Most supportive are reported supportive facts facts and statistics facts and statistics accurately. and statistics are reported are inaccurately All sentences are are reported accurately. reported. well-constructed accurately. with varied Most sentences Some sentences Most sentences structure. are well- are well are not well- constructed and constructed, constructed or there are some but there is varied. varied sentence no variation in structure in the structure. essay. 132 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

Activity 12: WHAT IS YOUR PERSONAL VIEW?I. Objective: To express one’s personal point of view on balancing life dimensionsII. Materials: • pen and notebookIII. Procedure: 1. Read the statement and give your personal point of view. It is said that the youth is the hope of the nation. But some teenagers enjoy dancing while making it as their source of income and they end up having poor academic performance; or worse they stop schooling. Is this a sound decision?DEPED COPY2. Create a four-line rap stating your view.3. Be guided by the following criteria: Criteria Advanced Proficient Approaching DevelopingPresentation (4) (3) Proficiency (1)of concepts (2) No concept given. Song not Song is explained. Song explained but Vague explained. Tied well to genre. not tied well to genre/ explanation Thorough context is assignment. Some given. Concepts Inadequate/ given. context given. not explained. weak performance;Performance Taken seriously, Taken seriously; Developing; not takenEffort while having performed well not taken very seriously fun; very well with some mistakes seriously No effort put in performed (no (consider level of Effort put in only mistakes) difficulty) as asked in class Went above and Put in significant beyond effort and effort but not really took project necessarily above seriously what was askedActivity 13: MY LIFE PLANI. Objective: To create a fitness program that can be used for a lifetimeII. Materials: • record of PA, PF and PAR assessments • pen and short bond paper 133 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

III. Procedure 1. Guided by the FITT principle, create a fitness plan that will improve and sustain your fitness. You may follow the format or create your own as long as you meet the required elements of your plan.Name: MY FITNESS PLAN Date:Height: Grade/Section:Weight:BMI: Target Weight:Nutritional Status: Target BMI:General Goals: Target Nutritional Status:Specific Goals:DEPED COPY Active Frequency Intensity Time(Duration) TypeRecreational Activities 2. Be guided by the criteria: Criteria Advanced Proficient Approaching DevelopingAttainability (4) (3) Proficiency (1)Realistic (2)activities All goals and 1 of the goals and 2 of the goals and Many of the goalsVariety of activities are very activities planned activities planned and activitiesActivities much attainable in is not attainable in are not attainable planned are not the specified time the specified time in the specified attainable in the time specified time All activities in the 1 activity in the 2 or more activities All activities in the fitness plan could fitness plan could in the fitness fitness plan could be conducted at not be conducted plan could not not be conducted home, in school, at home, in be conducted at at home, in or in any place. school, or in any home, in school, school, or in any place. or in any place. place. The fitness plan The fitness plan The fitness plan The fitness plan contains 7 or more contains 5-6 contains 3-4 contains 2 or less different activities different activities different activities different activities Think of this… Why is it important to have a balanced lifestyle? 134 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

DEPED COPYPoints to remember… Our lifestyle is the way we live. It is composed of a variety of elements and habits: what we eat, what we drink, our level of exercise, how well we sleep, how well we manage stress and adapt to stressful situations, our behaviour and how we interact with people, not forgetting our sense of belonging and purpose in life. It is also affected by how we think and how we see life in general and by our attitude and the choices we make when confronted with the changes and challenges of life. A balanced lifestyle is the way in which we live and reflects that the different elements of our life are in the right amount and proportion. Adopting a balanced lifestyle is of growing importance because it has immediate and long-term effects on our health and well-being. This is confirmed by many recent studies, which clearly show that conditions such as heart diseases, stroke, cancer, diabetes, as well as many other chronic diseases may be preventable and even reversible by changing our diet and adopting new attitudes and lifestyle. A balanced lifestyle will have positive effects on our longevity as well. In his exceptional book, Defy Aging, Michael Brickey, (PhD) has reviewed and put together the conclusions of thousands of scientific studies and references about longevity. One of the important conclusions of this extensive review is this: “Researchers estimate that 30% of longevity is due to heredity and that 70% is the consequence of our beliefs, attitudes, coping skills and lifestyle”. Adopting and maintaining a healthy and balanced lifestyle is our own responsibility. By maintaining a balanced lifestyle, we are increasing our chances of living a significantly longer, better, and happier life. A balanced lifestyle is the cornerstone of your well-being, and it encompasses elements such as developing and maintaining good physical health and fitness, maintaining a good level of energy and vitality, having the ability to express your creativity, enjoying emotional and psychological stability, entertaining harmonious relationships, feeling and expressing your love toward people and life, acquiring effective stress management strategies and coping skills, achieving financial stability, as well as developing a sense of purpose and meaning in life. In order to be able to take meaningful actions and make effective changes to your lifestyle and improve your health and well-being significantly, it may be very useful to look at the different elements that define your lifestyle. This will allow you to set pertinent and reasonable goals and adopt more effective strategies specific to each element. Lifestyle is often defined by the following six components: physical, mental, emotional, social, financial and spiritual. These elements are all interrelated. We can say that we enjoy a truly balanced lifestyle when we are balanced with respect to all six components. Negligence or imbalance in any one of these affects all the others. The good news is that improvement in one element will also have a positive effect on all the others. Source: http://www.totalbalancedhealth.com/lifestyle/why-balance-is-important/ 135 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

Part IV: WHAT TO TRANSFER At this point, you are now ready to manifest your understanding in a different form. It is expected that in this final stage, you can transfer your learning to others and influence them to also practice a balanced healthy lifestyle.Choose one from any of the activities.Activity 14: SINCE YOU BELONG… DEPED COPYGOAL to conduct a dance training-workshop for the youth of yourROLE community and/or to other students of your schoolAUDIENCE dance instructor/member of a training committee co-students or some members of your communitySITUATION There is a group of people who want to learn and experience hip- hop dancing. You are to conduct a training-workshop for them.PRODUCT a choreographed hip-hop dance routine ready to be used as anSTANDARD exercise. your work will be rated according to the following standards:  organization  doability  cooperationProcedure: 1. This is a class work. 2. Discuss with your groupmates who will be the training manager of the workshop. Assign students to take charge of the invitation, program, communication, sound system, venue, certificates, registration, food, finance, documentation, choreography and other needed committees. 3. Set a date and send proper communications to concerned people. 4. Coordinate with your MAPEH teacher so you will be guided accordingly. 5. Submit accomplished report to your teacher. 136 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

Activity 15: BE A FITNESS ADVISER!GOAL to give recommendations to a person/people seeking advice on fitness.ROLE a fitness adviser/guruAUDIENCE clients seeking advice on fitnessSITUATION There are several people who are unfit and need advice in order for them to achieve their desired level of fitnessPRODUCT a fitness dance program specifically designed for themSTANDARD The criteria are accuracy (10), appropriateness (10) and sensitivity to clients’ need (10).DEPED COPYProcedure: 1. This is an individual work. 2. Identify an unfit person (someone who has difficulty in doing his/her daily task efficiently or effectively) from your family or community. 3. Explain to him/her the purpose of your task. Be sensitive to his/her needs. 4. Assess the person’s physical activity, participation, readiness and nutritional status. 5. Create a fitness dance program. 6. You may follow the format of the fitness plan you have previously done. 7. Submit to your teacher your fitness dance program first before giving it to the concerned person.SUMMARY Sustaining fitness and wellness is important because it allows the person tolive life to the fullest. A fit individual who can function optimally is not prone to healthproblems, is strong enough to face life challenges, and can adjust to different situations.Fitness and wellness are sustained through practicing a healthy lifestyle. This includesparticipating in physical activities, having proper eating habits, and enjoying leisure. Street and hip-hop dances are good recreational activities that can sustainfitness and wellness. Dancing as a lifetime habit will surely help in sustaining fitness.But this should be combined with proper eating habits. 137 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.