Introductory Message

For the facilitator:

This module was collaboratively designed, developed, and evaluated by the

Development and Quality Assurance Teams of SDO TAPAT to assist you in helping
the learners meet the standards set by the K to 12 Curriculum while overcoming
their personal, social, and economic constraints in schooling.

As a facilitator, you’re expected to orient the learners on how to use this module. You
also need to keep track of the learner’s progress while allowing them to manage their
own learning. Furthermore, you’re expected to encourage and assist the learners as
they do the tasks included in the module.

For the learner:

This module was designed to provide you with fun and meaningful opportunities for
guided and independent learning at your own pace and time. You will be enabled to
process the contents of the learning resource while being an active learner.

The following are some reminders in using this module:

1. Use the module with care. Do not put unnecessary marks on any part of the
module. Use a separate sheet of paper in answering the exercises.
2. Don’t forget to answer Let’s Try! before moving on to the other activities
included in the module.
3. Read the instructions carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking your answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are through with it.
If you encounter any difficulty in answering the tasks in this module, don’t
hesitate to consult your teacher or facilitator. Always bear in mind that you are
not alone.

We hope that through this material, you will experience meaningful learning and
gain a deep understanding of the relevant competencies. You can do it.

Let’s Learn

Learning Competencies:
1. 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. (PEH11FH-Ia-t-8)
2. Explains how to optimize the energy systems for safe and improved
performance. (PEH11FH-Ib-c-2)
This module was designed and written to help you understand Aerobic Exercises
for Fitness: Aerobic Dances

Objectives:
After going through this module, you are expected to:
1. discuss aerobic exercise for fitness based on aerobic dances
2. identify different kinds of aerobic dances
3. engage in moderate to vigorous aerobic dances

Let’s Try

Directions: Take a close look at the following pictures. Then, identify what
each picture shows.

1. ______________________________

2. ______________________________

3. ______________________________

4. ______________________________

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 Lesson Aerobic Exercises for Fitness: Aerobic
3 Dances

Let’s Recall

Directions: Using the diagram below, write your own concept of aerobic
dance.

AEROBIC
DANCE

Let’s Explore

Aerobic exercise is defined as any physical activity that makes you sweat,
makes you breathe harder, and causes your heart to beat quicker than it would
at rest. It engages your big muscle groups, is rhythmic in nature, and may be
performed for at least 10 minutes.

Let’s break down the essential words mentioned before getting into the
advantages of aerobic exercise. The heart and blood vessels that transport blood
throughout the body, such as arteries, veins, and capillaries, form the
cardiovascular system. The utilization of oxygen by your body to satisfy energy
demands during activity is referred to as aerobic.

Aerobic dancing is one of the most popular cardio workouts. It entails any
form of dancing. It might range from Zumba, a Latin-inspired dance aerobics
session, to hip hop dancing. A typical class starts with a 5- to 10-minute warm
up, then moves into a 20- to 30- minute aerobic routine and finishes with a 5-
to 10- minute cool down.

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 Alberto "Beto" Pérez, a Colombian dancer and choreographer, founded Zumba
in the 1990s as an exercise fitness program. Zumba Fitness LLC owns the
trademark for it. The company was formed in October 1988 by Alberto "Beto"
Pérez, Alberto Perlman, and Alberto Aghion. Claudia Leitte, a Brazilian pop
singer, has also joined the Zumba Fitness team as an international ambassador.
Zumba is now enjoyed in over 180 countries.

Hip-hop dance is a term that describes street dance forms that are
predominantly done to hip-hop music or have emerged as a result of hip-hop
culture. It encompasses a broad range of genres, the most well-known of which
is break dance, which was developed in the 1970s and popularized by American
dance teams.

Hip-hop is also more than a dancing style — it is a culture and a way of life.
B-boying, dj-ing, graffiti art, and mc-ing are the four primary components. B-
boying, locking, and popping are three underground dance forms that gave rise
to hip-hop dancing as we know it today. The concepts and choreographic
components of jazz dance were then combined to create a hybrid dance style.
Benefits of Aerobic Dance Exercise
In addition to strengthening your heart and cardiovascular
system, participation in regular aerobic exercise has many health
benefits. Aerobic exercise:

● improves your circulation and helps your body use oxygen

better
● increases energy
● increases endurance, which means you can work out longer
without getting tired
● helps reduce the risk of developing heart disease
● helps reduce the risk of developing diabetes
● helps reduce body fat
● helps you reach and maintain a healthy weight
● helps reduce stress, tension, anxiety, and depression
● improves sleep

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 Let’s Elaborate

Directions: Share your insights about aerobic dance. Use the diagram below to
answer the question given.

Regardless of health benefits you can get by engaging in aerobic exercises. What
other benefits do you acquire in participating and engaging in aerobic dance?

AEROBIC DANCE

Let’s Dig In
TRUE OR FALSE
Directions: Read and identify whether each statement is true and false. Check
“TRUE” if the statement is correct and “FALSE” if it is incorrect.

STATEMENTS TRUE FALSE

1. If you’re not sweating, you’re not working
hard.

2. An aerobic workout will boost your

metabolism for hours afterwards.
3. Stretching is best done before working out.

4. The more time you spend at the gym the

better.
5. Even if you’re not in pain, you’re still getting
in a great workout.

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 Let’s Apply
MULTIPLE CHOICE
Directions: Read and understand what is being asked. Then, encircle the
correct answer.
1. Which physical activity is not aerobic exercise?
A. Jogging C. Yoga
B. Hip-hop dancing D. Jump rope
2. Which physical activity is an aerobic exercise?
A. Pushing a table C. Playing a guitar
B. Kicking a ball D. Walking
3. What does aerobic refer to?
A. the absence of oxygen
B. how your body uses oxygen
C. with little available oxygen
D. the presence of oxygen
4. Which of the following is TRUE about moderate intensity exercise?
A. It is an activity that gets you exercising so hard that you can only saw
a few words
B. It is an exercise intense enough to trigger lactic acid formation
C. It is an activity that gets you exercising, and you can talk and sing
easily
D. It is an activity that gets you exercising hard, but you are still able to
talk at ease.
5. Who is the founder of Zumba?
A. Alberto “Beto” Pérez C. Alberto “Beto” Peres
B. Alvierto “Beto” Pérez D. Alvierto “Beto” Peres
6. Which is not an element of hip-hop.
A. B-boying B. Dj-ing C. Rapping D. Tapping
7. What is a planned, structured, and repetitive bodily movement for the
purpose of maintaining and improving physical fitness and health?
A. Physical Activity B. Exercise C. Workout D. Training
8. Which is not a benefit of aerobic dance exercise?
A. helps you reach and maintain a healthy weight
B. helps reduce stress, tension, anxiety, and depression
C. improves sleep
D. eating too much
9. Which is not aerobic dance exercise?
A. Hip-hop dancing C. Belly dancing
B. Aerobic dancing D. Running
10. What is a type of warm up exercise that elevates the body temperature
using heat packs or hot showers?
A. Warm-up B. Cool down C. Passive D. Active

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 Let’s Evaluate
PERFORMANCE TASK: GROOVE WITH ME!
Directions: Read and precisely follow the given instructions.
1. Make an aerobic dance routine consisting of 8 locomotor and non-
locomotor movements.
2. Together with your family members, execute the steps in your chosen
music with a minimum of 3 minutes and maximum of 5 minutes.
3. Record your performance using TikTok or VivaVideo.
4. Send your output in google classroom or in messenger.
Directions: Read and understand each question. Then, give a
concise answer to the following questions.
Process Questions:
1. What are the steps that you used in your routine? Name each step.
____________________________________________________________
____________________________________________________________
____________________________________________________________

2. How do you feel while making your own aerobic dance routine?
____________________________________________________________
____________________________________________________________
____________________________________________________________

3. How do you feel while performing your aerobic dance exercises with your
family?
____________________________________________________________
____________________________________________________________
____________________________________________________________

4. Share an insight from one of your family members about the aerobic
dance exercise that you perform.
____________________________________________________________
____________________________________________________________
____________________________________________________________

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Rubrics for Scoring:
Criteria Outstanding Very Satisfac Needs Poor
5 pts Good tory Improvement 1pt.
4 pts. 3 pts. 2 pts.
Choreography
Execution of
the routine with
family members
Address the
topic excellently
with highly
relevant and
timely insight.
Organizes ideas
logically and
precisely.
Total

References
Fernando – Callo, L. & Dajire, P. Physical Education and Health Volume 1
Teacher’s Guide for P.E. and Health Grade 9
Heisler, Y. (2016, June 2). In bgr.com. https://bgr.com/2016/06/02/hip-hop-
dance-video-dena-rizzo/
Hip-hop. (2021, July 31). In Wikepedia. https://en.wikipedia.org/wiki/Hip-
hop_dance
What is Aerobic Exercise? Definition, benefits, & examples. (nd). Study.com.
https://study.com/academy/lesson/what-is-aerobic-exercise-definition
benefits-examples/

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 Development Team of the Module
Writer: ALBERT B. TALAGTAG
Editors:
Content Evaluator: JOCELYN P. TABIA, MPES
Language Evaluator: MARY JANE Z. BLANCO
Reviewers:

Illustrator: ALBERT B. TALAGTAG

Layout Artist: ERICSON S. CADDAUAN/ MELANIE D. GATANELA
Management Team: DR. MAGAGRITO B. MATERUM, SDS
DR. GEORGE P. TIZON, SGOD Chief
DR. ELLERY G. QUINTIA, CID Chief
MR. SHOJIE G. GERONA, EPS-MAPEH
DR. DAISY L. MATAAC, EPS-LRMS/ALS

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Telefax: 8384251
Email Address: sdo.tapat@deped.gov.ph