Las Hope 3 Week 4 5 F PDF
Las Hope 3 Week 4 5 F PDF
Las Hope 3 Week 4 5 F PDF
Department of Education
Caraga Administrative Region
Division of Butuan City
General instructions: Before you start answering, I want you to set aside other tasks that will
distract you while enjoying the lessons. Follow carefully all the contents and directions indicated in
every page of this Learning Activity Sheet. Please provide another sheet of yellow paper for your
answers and do not write anything on the Learning Activity Sheets. Enjoy studying!
II. Sets FITT goals based on training principles to achieve and/or maintain HRF. PEH12FH-Ii-j-7
III. Engages in moderate to vigorous physical activities (MVPAs) for at least 60 minutes most
days of the week in a variety of settings in- and out-of school PEH12FH-Ia-t-8
DISCUSSION
Introduction to Dance
Dance is an art form because it utilizes the body and the range of movement of which the body
is capable. Unlike the movements performed in everyday living, dance movements are not directly
related to work, travel, or survival. Dance may, of course, be made up of movements associated with
activities common to many cultures, and it may even accompany with such activities.
Republic of the Philippines
Department of Education
Caraga Administrative Region
Division of Butuan City
But even in the most practical dances, movements that make up the dance are not reducible to
those of straightforward labor; rather, they involve some extra qualities such as self-
expression, aesthetic pleasure, and entertainment.
One of the most basic motives of dance is the expression and communication of emotion.
People and even certain higher animals—often dance as a way of releasing powerful feelings, such as
sudden accesses of high spirits, joy, impatience, or anger. These motive forces can be seen not only in
the spontaneous skipping, stamping, and jumping movements often performed in moments of intense
emotion, but also in the more formalized movements of ―set‖ dances, such as tribal war dances or
festive folk dances.
Dance Genre:
1. Folk Dance - a dance developed by people that reflect the life of the people of a certain country
or region. (Wikipedia)
2. Modern Dance - a broad genre of western concert or theatrical dance, primarily arising out of
Germany and the United States in the late 19th and early 20th centuries. It is often considered
to have emerged as a rejection of or rebellion against, classical ballet. (Wikipedia)
3. Ballroom Dance – a set of partner dance enjoyed socially and competitively around the world.
With the emergence of dance competition, it is now known as Dancesports. (Wikipedia)
4. Hip-hop Dance – also known as street dance styles primarily to hip-hop music or that have
evolved as part of hip-hop culture. (Wikipedia)
https://www.britannica.com/art/dance/The-aesthetics-of-dance
FOLK DANCE
• the oldest form of dance and the earliest form of communication
the traditional dance of a given country which evolved naturally and spontaneously with everyday
activities
e.g. occupations, customs, festivals, rituals
• It is handed down from generation to generation
• It has more or less a fixed movement in their pattern, but may differ in various areas or
provinces
Arms in reverse “t” – arms are horizontal elbows bent at R angles, forearms parallel to head
palms facing inward.
Patay – with arms in folded position point R feet in rear and bend toward R.
Cordillera Dances
• Bontoc, Ifugao, Benguet, Apayo, & Kalinga tribes
• a people whose way of life existed long before any • a good foot on the harvest, health, peace,
Philippines war, and other
• Gongs, ganza symbols of living
• Dances reflects rituals Spaniard or other which celebrate their foreigners stepped daily lives
Eg. Bontoc – ―Pattong‖ • Kalinga – ―Banga‖
Muslim Dances
• Influenced by Malay, Javanese & Middle Eastern Traders (Islam)
• mysticism, royalty, and beauty • Uses intricate hand & arm movement • the fingers
express feelings & emotions
• Uses shimmering costumes
Eg. Maranao – ―Singkil‖ • Tausug – ―Pangalay‖
Tribal Dances
• intricate craftsmanship in metal, clothing, and jewelry
• reflects rituals & animals, belief in ―spirits‖ & shamans, • Also known as Ethnic nature – ―anito‖
dances;
Republic of the Philippines
Department of Education
Caraga Administrative Region
Division of Butuan City
• animal sounds, found in Ethnic minorities different parts of human singing, the Philippines
(T’boli, Bilaan, Manobo, Bagobo, indigenous materials etc.)
Eg. • T’boli – ―Madal Tahaw‖ • Manobo – ―Bangkakaw‖
Now that you had recorded the result of your physical fitness test, determined your strengths
and weaknesses and learned that dance is a popular way to be active and a healthy exercise program.
With that fact, you are now ready to create your fitness plan. Let us try to use FITT Principle to achieve
these health goals.
The FITT Principle (or formula) is a great way of monitoring your exercise program. The key
components or training guidelines for an effective exercise program is spelled out with the acronym
FITT
F – frequency – refers to the repetition of exercise undertaken or how often you exercise
I – intensity – refers to the amount of energy the exercise required or how hard you exercise
T – time – refers to the number of minutes or hours you spend exercising or how long you
exercise
T – type – refers to the type of exercise undertaken or what kind of exercise you do
Principles of FITT
1. Overload Principle – the body adapt to stimulus, once the body has accepted then a different
stimulus is required to continue the change. In order for the muscle (including the heart) to
increase strength, it must be gradually stressed by working against a load greater than it is used
to.
2. Progressive Principle – means the body adapts to the initial overload, the overload must be
adjusted and increase gradually.
3. Recovery Principle – adaptation to physical activity occurs gradually and naturally, but time
must be allowed for the regenerate and build. An athlete needs rest and recuperation for the
body to adjust properly.
4. Reversibility Principle – all gains due to exercise will be lost if one does not continue to
exercise
5. Specificity Principle – training should be relevant and appropriate to the individuals need in
order to produce effective result. It also states that each form of activity would produce different
results.
6. Variation Principle – training programs varies in intensity, duration, volume and other important
aspects of practice. Adaptation can be maximized by varying physical activity.
ACTIVITIES
You will to perform the simple workouts written below and try to execute properly because
through this you will find out what your body is capable of doing.
Exercise Attire
Safe place to perform the exercises
Water and extra cloth/towel
Stop Watch (You may use your cellphone or any gadget available)
Jumping Jack, Jog in Place, High knee jog, and Kick front jog
(Neck bending, arm circling, side bending, hip rotation, & lunge side-front back)
Combine the hands and feet movements to create dance steps. Make at least 10 combinations
and make it as an exercise for least 30 minutes. Do not forget to take videos and pictures as proof that
you participated in the activity.
Head tilt, Side bend, Side reach, calf stretch, breathing exercises
Republic of the Philippines
Department of Education
Caraga Administrative Region
Division of Butuan City
DIRECTION: Create a simple fitness plan following the FITT principle using the format below.
Provide two exercises in each fitness components. Please consider the rubrics provided below.
Muscular Strength
and Endurance
Flexibility
(Stretching)
Republic of the Philippines
Department of Education
Caraga Administrative Region
Division of Butuan City
EVALUATION
ACTIVITY 1
I. DIRECTION: Complete the crossword puzzle by analyzing the given queues at the right side.
1. Adjust the number of times you exercise per day/week/month to reflect: your current fitness level;
the time you realistically have available; your other commitments like family and work; and the goals
you’ve set for yourself.
2. It refers to the dedication to exercise usually depends on the type of exercise undertaken.
4. The kind of exercise you choose will have a big effect on the result you achieve. That’s why it’s
important to know what you want to gain form your efforts.
7. With the thumb and fore finger together, turn hand from wrist inward or outward.
8. To bring one forearm in front and the other in rear at waist level with slight twisting of
the trunk.
10. To displace one foot with the other this could be done forward or sideward.
Republic of the Philippines
Department of Education
Caraga Administrative Region
Division of Butuan City
REFLECTION
DIRECTION: Answer the following questions based on what you feel and experience in the Activity 1.
3. Which exercise makes your pulse rate increase very rapidly while performing it?
References
FIT FOR LIFE: The K-12 Physical Education and Health Textbook; Ryan & Richard C. Gialogo
Seaward BL. Physical Exercise: Flushing out the Stress Hormones. In: Essentials of Managing
Stress. 3rd ed. Sudbury, Mass.: Jones & Barlett Publishers. 2014
Sood A. Integrating Joyful Attention. In: The Mayo Clinic Guide to Stress-free Living.
Cambridge, Mass. Da Capo Press/Liflong Books. 2013
Majoy Drew. Health Optimizing PE. Slideshare. January 21, 2017
Brad Walker. FITT Principle. Stretch Coach. May 6, 2019
Charisse Tano. FITT Goal-based on Training Principles. Slideshare. February 6, 2019
Mateo Cabrera. FITT Principle & Muscular Strength Workout Plan. Slideshare. October 2, 2014
Sarah Stanila. 3 Ways Dancing Relieve Stress. Arthur Murray Dance Centers. November 4,
2016
https://en.wikipedia.org/wiki/Dance
https://www.deped.gov.ph/wp-content/uploads/2019/12/DO_s2019_034.pdf
https://wordart.com/
https://www.researchgate.net/publication/329558482_Assessment_of_barriers_to_physical_activities_
among_university_students_in_Malaysia
https://www.who.int/docs/default-source/coronaviruse/coping-with-stress.pdf?sfvrsn=9845bc3a_2
Development Team