Kamapehmilya: Principles of Training
Kamapehmilya: Principles of Training
Kamapehmilya: Principles of Training
Grade 12
KAMAPEHMILYA
Kagamitang Angkop sa Malikhain at Aktibong Pagsasanay sa Edukasyong Hahasa sa Mag-aaral
at sa Lahat ng Yamang Angkin
PRINCIPLES OF TRAINING
DANCE
Competencies: analyze physiological indicators such as heart rate, rate of perceived exertion and pacing associated
with MVPAs to monitor and/or adjust participation or effort. (PEH12FH-lk-t-9)
-observe personal safety protocol to avoid dehydration overexertion, hypo-and hyperthermia during MVPA
participation (PEH12FHlk-t-10)
demonstrate proper etiquette and safety in the use of facilities and equipment (PEH12FH-la-t-12)
H.O.P.E 1 –Grade 12
Physical Education and Health Learning Guide
Quarter 1: Week 2-3: Dance
First Edition, 2020
Republic Act 8293, section 176 states that: No copyright shall subsist in any work of the
Government of the Philippines. However, prior approval of the government agency or office
wherein the work is created shall be necessary for exploitation of such work for profit. Such
agency or office may, among other things, impose as a condition the payment of royalties.
This Dance Learning Guide is published to be utilized by the Schools Division of Iloilo.
DANCE
Competencies: analyze physiological indicators such as heart rate, rate of perceived exertion and pacing associated
with MVPAs to monitor and/or adjust participation or effort. (PEH12FH-lk-t-9)
-observe personal safety protocol to avoid dehydration overexertion, hypo-and hyperthermia during MVPA
participation (PEH12FHlk-t-10)
demonstrate proper etiquette and safety in the use of facilities and equipment (PEH12FH-la-t-12)
Introductory Message
The Dance Learning Guide is developed to address the current needs of the learner
to continue learning in the comforts of their homes or learning centers. As the learning
facilitator, make sure that you give them clear instructions on how to study and
accomplish the given activities in the material. Learner’s progress must be monitored.
The Dance Learning Guide is developed to help you, dear learner, in your
needs to continue learning even if you are not in school. This learning material aims to
primarily provide you with meaningful and engaging activities for independent learning.
Being an active learner, carefully read and understand to follow the instructions given.
DANCE
Competencies: analyze physiological indicators such as heart rate, rate of perceived exertion and pacing associated
with MVPAs to monitor and/or adjust participation or effort. (PEH12FH-lk-t-9)
-observe personal safety protocol to avoid dehydration overexertion, hypo-and hyperthermia during MVPA
participation (PEH12FHlk-t-10)
demonstrate proper etiquette and safety in the use of facilities and equipment (PEH12FH-la-t-12)
Dance for Fitness
BEGIN
Dance is the movement of the body in a given space, for the purpose of
expressing an idea or emotion, releasing energy or simply taking delight in the
movement itself. Some people dance to express their feelings and emotions, or to feel
better. Dance can be used to tell stories. Dancing is sometimes done as sport, and has
similar athletic aspect.
In this module, you would be introduced to the physiological indicator and what
you can do to improve your fitness level.
DANCE
Competencies: analyze physiological indicators such as heart rate, rate of perceived exertion and pacing associated
with MVPAs to monitor and/or adjust participation or effort. (PEH12FH-lk-t-9)
-observe personal safety protocol to avoid dehydration overexertion, hypo-and hyperthermia during MVPA
participation (PEH12FHlk-t-10)
demonstrate proper etiquette and safety in the use of facilities and equipment (PEH12FH-la-t-12)
YOUR TARGETS
5. demonstrate
proper etiquette and safety in the use of facilities and equipment
TRY THIS
Pre-Test
Directions: Read and understand carefully and write the letter of the correct answer.
1. Folk dance is a cultural art form handed down from one generation to another. It
communicates the customs, beliefs and occupation of the people of a region or a
country. The following are examples of folk dance except:
A. Carinosa C. Subli
B. Tinikling D. Waltz
DANCE
Competencies: analyze physiological indicators such as heart rate, rate of perceived exertion and pacing associated
with MVPAs to monitor and/or adjust participation or effort. (PEH12FH-lk-t-9)
-observe personal safety protocol to avoid dehydration overexertion, hypo-and hyperthermia during MVPA
participation (PEH12FHlk-t-10)
demonstrate proper etiquette and safety in the use of facilities and equipment (PEH12FH-la-t-12)
2. Locomotor are movements where the body travels through space from one place to
another. What is do you call a physical activity executed by springing on one foot
and landing on the same foot?
A. jump C. gallop
B. hop D. leap
3. Alita is a prima ballerina. She is adored by other girls because of her skilful ability
in ballet. Due to the pandemic, she failed to undergo training for several months.
What do you think would happen to Alita?
7. Hypothermia occurs when the body begins to lose heat faster than it can be
produced. The following are signs and symptoms of hypothermia except______.
A. pale, cold skin C. slow, weak pulse
B. shivering D. elevated body temperature
11. It is a type of dance that has a formal atmosphere where participants are usually in
formal attire.
A. Recreational Dance C. Ballroom Dance
B. Folk Dance D. Creative Dance
12. Prolonged, vigorous physical activities like dancing can be dangerous when
performed in hot and humid weather because this can cause_______.
A. reduce heart rate C. increase energy
B. rise in body temperature D. lower body temperature
13. The bending or shortening of a body part occurring at a joint is called flexion.
Which of the following physical activity is considered as flexion?
A. bending of the knees C. side stretching
B. vertical jumps D. none of the above
15. When you engage in physical activity like dancing, you can likely make use of
different equipment and facilities. Which of the following shows proper etiquette
and safety in the use of facilities and equipment?
A. wiping the equipment before and after using B. read, understand and follow
signages
C. know the studio schedule so that you will not be rushed to move out for the next
user
D. all the above
17. The following are the proper behavior during and after work out except:
A. returning equipment to its proper place
B. refraining from yelling
C. monopolizing the use of equipment
D. wearing appropriate clothes
DANCE
Competencies: analyze physiological indicators such as heart rate, rate of perceived exertion and pacing associated
with MVPAs to monitor and/or adjust participation or effort. (PEH12FH-lk-t-9)
-observe personal safety protocol to avoid dehydration overexertion, hypo-and hyperthermia during MVPA
participation (PEH12FHlk-t-10)
demonstrate proper etiquette and safety in the use of facilities and equipment (PEH12FH-la-t-12)
18. This refers to the excessive loss of water from the body, usually through
perspiration, sweating, urination or evaporation.
A. Thirst C. Dehydration
B. Hyperthermia D. Hypothermia
19. Dance studios are either open or enclosed spaces with full-sized mirror on one or
more sides. Below are some expectations when using the dance studios except:
A. Keep foot wear and other belongings on designated spot.
B. Turning off lights and ventilation when not in use.
C. Keep music at high volume to catch others attention.
D. Wiping off wet spots caused by drinks or sweat.
DANCE
Competencies: analyze physiological indicators such as heart rate, rate of perceived exertion and pacing associated
with MVPAs to monitor and/or adjust participation or effort. (PEH12FH-lk-t-9)
-observe personal safety protocol to avoid dehydration overexertion, hypo-and hyperthermia during MVPA
participation (PEH12FHlk-t-10)
demonstrate proper etiquette and safety in the use of facilities and equipment (PEH12FH-la-t-12)
DO THIS
Note: You can apply pigments of color or may use pencils or ball pen in doing the
activity.
DANCE
Competencies: analyze physiological indicators such as heart rate, rate of perceived exertion and pacing associated
with MVPAs to monitor and/or adjust participation or effort. (PEH12FH-lk-t-9)
-observe personal safety protocol to avoid dehydration overexertion, hypo-and hyperthermia during MVPA
participation (PEH12FHlk-t-10)
demonstrate proper etiquette and safety in the use of facilities and equipment (PEH12FH-la-t-12)
“Tell me”
II. Directions: Analyze the pictures below and briefly describe each picture.
1.
2.
3.
4.
5.
DANCE
Competencies: analyze physiological indicators such as heart rate, rate of perceived exertion and pacing associated
with MVPAs to monitor and/or adjust participation or effort. (PEH12FH-lk-t-9)
-observe personal safety protocol to avoid dehydration overexertion, hypo-and hyperthermia during MVPA
participation (PEH12FHlk-t-10)
demonstrate proper etiquette and safety in the use of facilities and equipment (PEH12FH-la-t-12)
Quick Check!
EXPLORE
“Rank ‘Em!”
Directions: Rank the following physical activities according to the level of effort one
would have to exert to accomplish them. Rank first (1 st) if the physical activity requires
the most level of effort to accomplish and 5 th if the physical activity requires least level of
effort.
DANCE
Competencies: analyze physiological indicators such as heart rate, rate of perceived exertion and pacing associated
with MVPAs to monitor and/or adjust participation or effort. (PEH12FH-lk-t-9)
-observe personal safety protocol to avoid dehydration overexertion, hypo-and hyperthermia during MVPA
participation (PEH12FHlk-t-10)
demonstrate proper etiquette and safety in the use of facilities and equipment (PEH12FH-la-t-12)
DANCE
Competencies: analyze physiological indicators such as heart rate, rate of perceived exertion and pacing associated
with MVPAs to monitor and/or adjust participation or effort. (PEH12FH-lk-t-9)
-observe personal safety protocol to avoid dehydration overexertion, hypo-and hyperthermia during MVPA
participation (PEH12FHlk-t-10)
demonstrate proper etiquette and safety in the use of facilities and equipment (PEH12FH-la-t-12)
1.Sprinting for 20 seconds ______________
DANCE
Competencies: analyze physiological indicators such as heart rate, rate of perceived exertion and pacing associated
with MVPAs to monitor and/or adjust participation or effort. (PEH12FH-lk-t-9)
-observe personal safety protocol to avoid dehydration overexertion, hypo-and hyperthermia during MVPA
participation (PEH12FHlk-t-10)
demonstrate proper etiquette and safety in the use of facilities and equipment (PEH12FH-la-t-12)
DANCE
Competencies: analyze physiological indicators such as heart rate, rate of perceived exertion and pacing associated
with MVPAs to monitor and/or adjust participation or effort. (PEH12FH-lk-t-9)
-observe personal safety protocol to avoid dehydration overexertion, hypo-and hyperthermia during MVPA
participation (PEH12FHlk-t-10)
demonstrate proper etiquette and safety in the use of facilities and equipment (PEH12FH-la-t-12)
2.Climbing 1 flight of stairs _______________
3.
Volleyball spiking and blocking for 10 minutes
______________
5. Walking ________________
DANCE
Competencies: analyze physiological indicators such as heart rate, rate of perceived exertion and pacing associated
with MVPAs to monitor and/or adjust participation or effort. (PEH12FH-lk-t-9)
-observe personal safety protocol to avoid dehydration overexertion, hypo-and hyperthermia during MVPA
participation (PEH12FHlk-t-10)
demonstrate proper etiquette and safety in the use of facilities and equipment (PEH12FH-la-t-12)
Try this at home!
Objective: Identify the amount of fluid intake
you need to avoid dehydration.
Directions: Go to the bathroom, check your
own urine, and evaluate your urine using the
table below to help you identify the color.
Base on the result, answer the following
questions;
1. What is your urine color: dark or light?
2. How many glasses of water you drink in a
day?
3. Is drinking plenty of water important? Why
or Why not?
Physiological Indicators
1. Heart rate
Also known as pulse rate, this is the number of times a
person’s heart beats per minute. It indicates the effort your
heart is doing based on the demands you place on your
body. The more demanding your physical activity is the
faster the heart rate.
Each time your heart beats, it pumps blood into the arteries of your body. The
surge of blood causes a pulse which is what you feel by holding your fingers against an
artery. The major arteries that are easy to locate and frequently used for pulse counts
are the radial artery (just below the base of the thumb) and the carotid artery but
locating the radial artery is easier for others.
To determine the pulse rate, locate your pulse using
your index and middle fingers. Press gently to feel the pulse.
Count the number of beats in 10 seconds and multiply by 6
to get your number of beats per minute. The 15-second
count is also used by multiplying by 4 to get the number of
beats per minute.
DANCE
Competencies: analyze physiological indicators such as heart rate, rate of perceived exertion and pacing associated
with MVPAs to monitor and/or adjust participation or effort. (PEH12FH-lk-t-9)
-observe personal safety protocol to avoid dehydration overexertion, hypo-and hyperthermia during MVPA
participation (PEH12FHlk-t-10)
demonstrate proper etiquette and safety in the use of facilities and equipment (PEH12FH-la-t-12)
The heart rate provides a good indicator of the relative challenge experienced
during physical activity. Using the heart rate as a physiological indicator, maximal heart
rate (max HR) is typically used. Recommendations for physical activity indicate that
physical activities used as exercises should be between 60 to 80 percent of your max
HR to maintain or improve cardiovascular fitness. This means that for each exercise,
getting the max HR and the heart rates equivalent to 60 to 85 percent of max HR are
important in achieving your fitness goals. Think of it as 60% heart rate is your moderate
intensity and 85% heart is the limit of your vigorous intensity.
Take note of the concept of threshold of training and target zone. The threshold
of training is the minimum amount of physical activity (frequency, intensity, and time)
necessary to produced benefits. The target zone, on the other hand, begins at the
threshold of training and stops at the point where the physical activity becomes
counterproductive.
You can think of threshold of training as American College of sport Medicine’s (ACSM)
minimum recommendation of training intensity (60%) and the target zone ranging from
65 to 85 percent training intensities by following several steps.
According to Hoeger and Hoeger (2011), research indicates a more favorable
prediction using the computation below than the equation 220 – age.
Here are the steps to get your target heart rate.
1. Estimate your maximal heart rate (max HR/MHR)
according to the following formula:
maxHR/ MHR = 207 – your
age
4. Calculate the training intensity at 30, 40, 60 and 85 percent. Multiply HRR by the
respective 0.30, 0.40, 0.60, and 0.85, and then add the HRR to all four training
intensities. Example:
60% training Intensity = HRR x 0.60 + RHR
If you are engaged in physical activity, you rate your effort level based on how
light or how hard you perceive it. A rating of 6 means that your effort level is “very, very
light” while a rating of 18 means that your effort level is “very, very hard”. Think of each
rating in the RPE as a reflection of your heart rate during the physical activity, that is,
when multiplied by 10. This means that an RPE of 6 is about a heart rate of 60 while an
RPE of 18 is about 180 beats per minute. Since an RPE of 6 means your heart rate is
only at 60 beats per minute, your physical exertion is very minimal, while an RPE of 18
means that your heart is doing 180 beats per minute, pushing yourself to the limit.
These refer to the rate or speed of doing physical activities. This means that a person
can take it slow when engaged in physical activities or do them quickly depending on
the FITT principle.
Pacing allows you to change the way you perform or complete an exercise or physical
activity so that you can successfully see changes. It regulates your participation in
physical activities through gradual and careful introduction of changes in the physical
activity, whether an increase in intensity, frequency, or participation.
Depending on the fitness of an individual, pacing may be through frequency, intensity,
and time of doing physical activities. The normal frequency could be 3 to 4 times a week
which can be increased or decreased depending on the changes done in intensity and
time. If intensity is increased, frequency and time could be decreased, or vice versa.
You must be able to pace your participation in physical activities well so that you will
benefit more and not get injured. Remember to listen to your body, so pace yourself if
needed.
This refers to the excessive loss of water from the body, usually
through perspiration or sweating, urination, or evaporation.
DANCE
Competencies: analyze physiological indicators such as heart rate, rate of perceived exertion and pacing associated
with MVPAs to monitor and/or adjust participation or effort. (PEH12FH-lk-t-9)
-observe personal safety protocol to avoid dehydration overexertion, hypo-and hyperthermia during MVPA
participation (PEH12FHlk-t-10)
demonstrate proper etiquette and safety in the use of facilities and equipment (PEH12FH-la-t-12)
During participation in physical activities, the body regulates its temperature depending
on the intensity of the activity. During the moderate to vigorous physical activities, the
body perspires or sweats and you get thirsty.
Sweating
On a normal day, the body loses about 2.5 liters of water from the lungs
and skin, from urine, feces, and from perspiration. The body must
replace this through proper hydration. To offset fluid losses, it is
suggested that 150 to 250 ml of fluid should be taken every 15 minutes.
Thirst
Thirst is a sensation of dryness in the mouth and throat associated with
a desire for liquids. Maintaining water balance is an important
consideration during exercise. Physical activity results in increased heat
production, and evaporation of sweat from the skin
2. Overexertion or Overtraining
Some individuals engage in too much physical activity. Some exercisers and athletes
often push themselves too hard in their pursuit of high-level performance. Thus, they are
susceptible to a variety of hyperkinetic conditions known as overload syndrome. This
condition is characterized by fatigue, irritability, and sleep problems, as well as
increased risks for injuries.
In overtraining status, performance is known to decline sharply and this can cause
individuals to train even harder. This dip in performance may be mistaken for dip in
physical effort so the exerciser or athlete increases the effort to pull up the performance.
A useful physical indicator of overtraining is a slightly elevated morning heart rate (4 or
5 beats more than normal values). Essentially, an elevated morning heart rate reveals
that the body has to work too hard to recover from the exercise and is not in its normal
resting mode.
When doing the resistance training, an individual is likely overtraining and may not reap
the full benefits of the program if the body is not allowed to recover completely in 2 or 3
days after maximal effort. Decrease in total number of sets or exercises, or both, is
recommended.
It is also important that you pace the worked out properly to avoid staleness. Staleness,
or getting bored or uninterested, is usually a consequence of overtraining.
DANCE
Competencies: analyze physiological indicators such as heart rate, rate of perceived exertion and pacing associated
with MVPAs to monitor and/or adjust participation or effort. (PEH12FH-lk-t-9)
-observe personal safety protocol to avoid dehydration overexertion, hypo-and hyperthermia during MVPA
participation (PEH12FHlk-t-10)
demonstrate proper etiquette and safety in the use of facilities and equipment (PEH12FH-la-t-12)
3. Hyperthermia
1. Slow down exercise and add rest breaks to maintain prescribed target heart rate. As
you become acclimatized, you can gradually increase intensity and duration.
2. Drink 2 cups of fluids 2 hours before you begin exercising and drink 4-8 ounces of
fluid every 10-15 minutes during exercise (more frequently during high intensity
activities).
3. Wear clothing that “breathes” allowing air to circulate and cool the body. Wearing
white or light colors will help by reflecting rather than absorbing heat. A hat can keep
direct sun off your face. Do not wear rubber, plastic, or nonporous clothing.
5. Slow down or stop if you begin to feel uncomfortable. Watch for the signs of heat
disorders. If they occur, act appropriately.
When you exercise in hot environments, you need to be aware of heat disorder.
Heat Disorders
Problem Signs and Symptoms Treatment
DANCE
Competencies: analyze physiological indicators such as heart rate, rate of perceived exertion and pacing associated
with MVPAs to monitor and/or adjust participation or effort. (PEH12FH-lk-t-9)
-observe personal safety protocol to avoid dehydration overexertion, hypo-and hyperthermia during MVPA
participation (PEH12FHlk-t-10)
demonstrate proper etiquette and safety in the use of facilities and equipment (PEH12FH-la-t-12)
Heat Cramps – when History of exertion; muscle • Stop exercising,
considerable salt is lost in cramps, usually in the drink fluids, and
sweat. Take lightly salted muscles used during massage or stretch
foods and massage to exercise cramped muscles
relieve cramps. • Cool the body, stop
exercising, get out of
the heat, remove
excess clothing,
Heat Exhaustion – when Fast, shallow breathing; drink cold fluids, and
heat stress exceeds the weakness; dizziness; apply cool and /or
capacity of the temperature headache; moist or cool damp towels to the
regulating mechanism skin or profuse sweating; body or immerse in
pale face; normal or slightly cold water, but not to
elevated temperature; weak induce shivering.
pulse • Get immediate
medical attention,
and try to lower body
Heat stroke – the Noisy breathing; hot,
temperature regulating flushed skin (may be dry or
mechanism has given up sweaty); red face; chills or
shivering; disorientation;
erratic behavior; high body
temperature; no
perspiration; full, rapid
pulse; altered
consciousness or
unconsciousness;
convulsions
4. Hypothermia
It is a medical emergency that occurs when your body loses heat faster than it can
produce heat, causing a dangerously low body temperature. Normal body temperature
DANCE
Competencies: analyze physiological indicators such as heart rate, rate of perceived exertion and pacing associated
with MVPAs to monitor and/or adjust participation or effort. (PEH12FH-lk-t-9)
-observe personal safety protocol to avoid dehydration overexertion, hypo-and hyperthermia during MVPA
participation (PEH12FHlk-t-10)
demonstrate proper etiquette and safety in the use of facilities and equipment (PEH12FH-la-t-12)
is around 98.6 F (37 C). Excessively low body temperature, characterized by
uncontrollable shivering, loss of coordination, and mental confusion.
This occurs when the body begins to lose heat faster than it can be produced.
Prolonged exertion leads to progressive muscular fatigue. As exposure continues and
additional body heat is lost, the cold reaches the brain. One loses judgement and the
ability to reason. Speech becomes slow and slurred and control of the hands is lost.
What Is Etiquette?
DANCE
Competencies: analyze physiological indicators such as heart rate, rate of perceived exertion and pacing associated
with MVPAs to monitor and/or adjust participation or effort. (PEH12FH-lk-t-9)
-observe personal safety protocol to avoid dehydration overexertion, hypo-and hyperthermia during MVPA
participation (PEH12FHlk-t-10)
demonstrate proper etiquette and safety in the use of facilities and equipment (PEH12FH-la-t-12)
Fitness Etiquettes
• Wipe down all equipment following each set with the provided pre-moistened
wipes then discard the wipes appropriately.
• When done with a piece of equipment, wipe down the equipment with the
provided pre-moistened wipes then discard the wipes appropriately.
• Take all extra personal equipment with you – includes water bottles, towels,
weight belts, etc.
DANCE
Competencies: analyze physiological indicators such as heart rate, rate of perceived exertion and pacing associated
with MVPAs to monitor and/or adjust participation or effort. (PEH12FH-lk-t-9)
-observe personal safety protocol to avoid dehydration overexertion, hypo-and hyperthermia during MVPA
participation (PEH12FHlk-t-10)
demonstrate proper etiquette and safety in the use of facilities and equipment (PEH12FH-la-t-12)
• Put all equipment away – rack free weights in their designated location, return
cable accessories to the stand, dumbbells and kettle bells, jump ropes, and
stretch cords returned to the appropriate rack, stability balls, balance balls, and
foam rollers are to be wiped down, then returned to the storage area.
3. Being aware of the exercise areas
DANCE
Competencies: analyze physiological indicators such as heart rate, rate of perceived exertion and pacing associated
with MVPAs to monitor and/or adjust participation or effort. (PEH12FH-lk-t-9)
-observe personal safety protocol to avoid dehydration overexertion, hypo-and hyperthermia during MVPA
participation (PEH12FHlk-t-10)
demonstrate proper etiquette and safety in the use of facilities and equipment (PEH12FH-la-t-12)
6. Practicing good hygiene
• This is a smoke-free facility, refrain from smoking near the facility entrance.
A. VENN DIAGRAM: Using a graphic organizer, you have to compare and contrast
different terms on this activity. Take note only the most essential information (10
points each).
Heart Rate
Rate
Pace and
perceived
Exertion Pacing
Direction: Compute your Target Heart Rate Range in 4 steps. Fill in the blank below.
DANCE
Competencies: analyze physiological indicators such as heart rate, rate of perceived exertion and pacing associated
with MVPAs to monitor and/or adjust participation or effort. (PEH12FH-lk-t-9)
-observe personal safety protocol to avoid dehydration overexertion, hypo-and hyperthermia during MVPA
participation (PEH12FHlk-t-10)
demonstrate proper etiquette and safety in the use of facilities and equipment (PEH12FH-la-t-12)
1. Estimate your maximal heart rate (maxHR/MHR) MHR = 220 – _______
(your age) MHR = __________
4. Calculate the training intensity at 30, 40, 60 and 85 percent. Multiply HRR by the
respective 0.30, 0.40, 0.60, and 0.85, and then add the HRR to all four training
intensities. Example:
60% Training Intensity = HRR x 0.60 + RHR 60% Training Intensity =
________
REFLECT
DANCE
Competencies: analyze physiological indicators such as heart rate, rate of perceived exertion and pacing associated
with MVPAs to monitor and/or adjust participation or effort. (PEH12FH-lk-t-9)
-observe personal safety protocol to avoid dehydration overexertion, hypo-and hyperthermia during MVPA
participation (PEH12FHlk-t-10)
demonstrate proper etiquette and safety in the use of facilities and equipment (PEH12FH-la-t-12)
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
______________________________________________________.
1. It is a type of dance that has a formal atmosphere where participants are usually in
formal attire.
A. Recreational Dance C. Ballroom Dance
B. Folk Dance D. Creative Dance
3. The bending or shortening of a body part occurring at a joint is called flexion. Which
of the following Physical Activity is considered as Flexion?
5. When you engage in physical activity like dancing, you can likely make use of
different equipment and facilities. Which of the following shows proper etiquette and
safety in the use of facilities and equipment?
A. wiping the equipment before and after using
B. read, understand and follow signages
C. know the studio schedule so that you will not be rushed to move out for the
next user
D. all the above
DANCE
Competencies: analyze physiological indicators such as heart rate, rate of perceived exertion and pacing associated
with MVPAs to monitor and/or adjust participation or effort. (PEH12FH-lk-t-9)
-observe personal safety protocol to avoid dehydration overexertion, hypo-and hyperthermia during MVPA
participation (PEH12FHlk-t-10)
demonstrate proper etiquette and safety in the use of facilities and equipment (PEH12FH-la-t-12)
6. This refers to the detrimental cause of excessive training.
A. Overtraining C. Pacing
B. Dehydration D. Hypothermia
7. The following are the proper behavior during and after working out EXCEPT.
A. returning equipment to its proper place
B. refraining from yelling
C. monopolizing the use of equipment
D. wearing appropriate clothes
8. This refers to the excessive loss of water from the body, usually through
perspiration, sweating, urination or evaporation.
A. Thirst C. Dehydration
B. Hyperthermia D. Hypothermia
9. Dance studios are either open or enclosed spaces with full-sized mirror on one or
more side. Below are some expectations when using the dance studios EXCEPT.
A. Keep foot wear and other belongings on designated spot.
B. Turning off lights and ventilation when not in use.
C. Keep music at high volume to catch others attention.
D. Wiping off wet spots caused by drinks or sweat.
11. Folk dance is a cultural art form handed down from one generation to another. It
communicates the customs, beliefs and occupation of the people of a region or a
country. The following are dances of folk dance EXCEPT:
A. Carinosa C. Subli
B. Tinikling D. Waltz
12. Locomotor are movements where the body travels through space from one place to
another. What do you call a physical activity executed by springing on one foot
and landing on the same foot?
A. Jump C. Gallop
B. Hop D. Leap
13. Alita is a prima ballerina. She is adored by other girls because of her skilful ability in
ballet. Due to the pandemic, she failed to undergo training for several months.
What do you think would happen to Alita?
A. lose muscular strength, flexibility and stamina
DANCE
Competencies: analyze physiological indicators such as heart rate, rate of perceived exertion and pacing associated
with MVPAs to monitor and/or adjust participation or effort. (PEH12FH-lk-t-9)
-observe personal safety protocol to avoid dehydration overexertion, hypo-and hyperthermia during MVPA
participation (PEH12FHlk-t-10)
demonstrate proper etiquette and safety in the use of facilities and equipment (PEH12FH-la-t-12)
B. increase muscular strength, endurance and motor fitness
C. improve condition of her heart and lungs
D. both B and C
15. The physiological indicator that is considered as the number of times a person’s
heart beats per minute.
A. Pacing C. Hyperthermia
B. Heart Rate D. Rate perceive exertion
17. Hypothermia occurs when the body begins to lose heat faster than it can be
produced. The following are signs and symptoms of hypothermia EXCEPT.
A. pale, cold skin C. slow, weak pulse
B. shivering D. elevated body temperature
19. What is the correct formula in determining Maximum Heart Rate (MHR)?
A. Subtract your age from 220 C. Add your age to 220
B. Divide your age by 220 D. Multiply your age by 220
20. Creative dance like modern dance, jazz and ballet are considered as the highest
form of dance because__________.
A. it has a definite form
B. all art forms are observed in the composition
C. it has a definite start and beginning
D. all of the above reasons
Glossary
DANCE
Competencies: analyze physiological indicators such as heart rate, rate of perceived exertion and pacing associated
with MVPAs to monitor and/or adjust participation or effort. (PEH12FH-lk-t-9)
-observe personal safety protocol to avoid dehydration overexertion, hypo-and hyperthermia during MVPA
participation (PEH12FHlk-t-10)
demonstrate proper etiquette and safety in the use of facilities and equipment (PEH12FH-la-t-12)
Acclimate- to adapt to new temperature, altitude, climate, environment or situation
Dehydration – an abnormal depletion of body fluids
Etiquette- the conduct or procedure required by good breeding or prescribe by authority
to be observed in social or official life
Safety- the condition of being safe from undergoing or causing hurt, injury or loss
References
https://www.google.com/search?q=sprinting https://www.google.com/search?q=walking
https://www.google.com/search?q=swimming https://www.google.com/search?
q=playing+volleyball https://www.google.com/search?q=climbing+stairs
https://www.google.com/search?q=vendiagram+3+circles
DANCE
Competencies: analyze physiological indicators such as heart rate, rate of perceived exertion and pacing associated
with MVPAs to monitor and/or adjust participation or effort. (PEH12FH-lk-t-9)
-observe personal safety protocol to avoid dehydration overexertion, hypo-and hyperthermia during MVPA
participation (PEH12FHlk-t-10)
demonstrate proper etiquette and safety in the use of facilities and equipment (PEH12FH-la-t-12)