TSTRAT 11 Handouts

Assessment of Physical Activities and Physical Fitness
1) Describe the Philippine Physical Activity Pyramid

2) Explain the indicators for fitness
3) Assesses regularly participation in physical activities based on the Philippines’
physical activity pyramid
Folk (Cariñosa/Polka sa Nayon), Indigenous, Ethnic, Traditional and Creative Dances

1) Explains the nature/background of the dance
2) Describes the skills involved in the dance
3) observes safety precautions
4) executes the different skills involved in the dance
5) recognizes the value of participation in physical activities
6) displays joy of effort, respect for others during participation in physical activities
7) Explains health and skill related fitness components
8) identifies areas for improvement

Physical Activity Pyramid Guide
For this lesson, we are going to discuss the physical activity pyramid guide.
The physical activity pyramid guide is derived from the pyramid guide that makes you more active.
It is composed of physical activities that are divided into four levels.
This activity pyramid guide is similar to our food pyramid.
The size of the space where the activities are corresponds to how frequently it should be done.
The activities that can be found at the bottom part that has a larger scope needs to be done more
frequently or every day while the activities at the upper part should be done once a week.
Let’s first discuss the activities at the bottom part.

These activities should be done every day like playing outside, helping around the house or yard, bathing
your pet, picking up your toys, and going for a walk.
The next level are the activities that should be done three to 5 times a week.
Activities like running and playing outdoor games.
These activities strengthen the heart and aid in the regulation of your heart beat.
The next level are the activities that should be done two to three times a week activities like tumbling,
push-ups, pull ups, dancing and so on…
These activities do not just regulate your heartbeat but also tone your muscles.
And lastly, the activities that should be done once a week.
It is also called sedentary activities or the things done with minimal physical involvement.
For example watching TV, computer gaming, and using of tablets or iPads.
And that's the physical activity pyramid guide.

Just a reminder, you should be very careful with your health.
Regularly refer to the physical activity guide to help you in your physical activities.
Your body needs activities that will make you strong and healthy all the time.
That ends our lesson about the Physical Activity Pyramid Guide. I hope you have all learned something
new. Thank you everyone for listening and cooperating.
The top popular Philippine Folk Dances (Examples)
Number 1. The Itik-itik – The best description of the Itik-itik is that the steps mimic the way a duck walks,
as well as the way it splashes water on its back to attract a mate. According to popular tradition, the
dance was created by a lady named Kanang who choreographed the steps while dancing at a baptismal
party.
Number 2. The Tinikling – It is considered by many to be the popular Philippines’ national dance. People
perform the dance using bamboo poles. The dance is composed of three basic steps which include
singles, doubles, and hops. It looks similar to playing jump rope, except that the dancers perform the
steps around and between the bamboo poles, and the dance becomes faster until someone makes a
mistake and the next set of dancers takes a turn.
Number 3. The sayaw sa bangko – The sayaw sa bangko dancers need good balance as they go through a
series of movements that include some impressive acrobatics. This dance traces its roots back to the
areas of Pangapisan, Lingayen and Pangasinan.
Number 4. Binasuan. – The Binasuan Dancers carefully balance three half-filled glasses of rice wine on
their heads and hands as they gracefully spin and roll on the ground. The dance originated in
Bayambang in the Pangasinan Province, and though it’s usually performed alone, it can also become a
competition between several dancers.
Number 5. The Pandanggo sa Ilaw – The Pandanggo sa Ilaw is similar to a Spanish Fandango, but the
Pandanggo is performed while balancing three oil lamps – one on the head, and one in each hand. It’s a
lively dance that originated on Lubang Island.
Number 6. The Pandanggo Wasiwas – The Pandanggo wasiwas is similar to the Pandanggo sa Ilaw, and is
typically performed by fishermen to celebrate a good catch. In this version, the lamps are placed in
cloths or nets and swung around as the dancers’ circle and sway.
Number 7. The maglalatik – The maglalatik is a mock war dance that depicts a fight over coconut meat, a
highly-prized food. The dance is broken into four parts: two devoted to the battle and two devoted to
reconciling. The men of the dance wear coconut shells as part of their costumes, and they slap them in
rhythm with the music.
Number 8. The Kappa Malong-Malong – The Kappa Malong-Malong is a Muslim-influenced dance. The
Malong is a tubular garment, and the dance essentially shows the many ways it can be worn. There are
men’s and women’s version of the dance since they wear malong s in different ways.
Number 9. The Carinosa – The carinosa is a dance made for flirting. Dancers make a number of flirtatious
movements as they behind fans or handkerchiefs and peek out at one another. The essence of the
dance is the courtship between two sweethearts.
Number 10. The Singkil – The Singkil originated from the Maranao – people who inhabit the shores of
Lake Lanao. It is derived from a story in the Darangen, the pre-Islamic Maranao interpretation of the
ancient Hindu Indian epic, the Ramayana. The name of the dance itself means to entangle the feet with
disturbing objects such as vines or anything in your path. It is a popular dance performed during
celebrations and other festive entertainment. Originally, only women, particularly royalty, danced the
Singkil which serves as either a conscious or unconscious advertisement to potential suitors. The lead
dancer, in the role of Putri Gandingan (the Darangen name for Sita), graciously step in and out of closing
bamboo poles arranged in either a parallel, rectangular, or crisscross fashion while manipulating either
apir or fans, mosala or scarves, or even just their bare hands. A kulintang and agung ensemble always
accompanies the dance.

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Assessment of Physical Activities and Physical Fitness

1) Describe the Philippine Physical Activity Pyramid

Folk (Cariñosa/Polka sa Nayon), Indigenous, Ethnic, Traditional and Creative Dances

5) recognizes the value of participation in physical activities

7) Explains health and skill related fitness components

8) identifies areas for improvement

Let’s first discuss the activities at the bottom part.

And that's the physical activity pyramid guide.

The top popular Philippine Folk Dances (Examples)

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