HOPE Q2 MODULE 2 LESSON 2, Study notes of Physical education

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NOT Health Optimizing Physical Education 3 1

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Semester-Module 2 DANCE

DepartmentofEducation●RepublicofthePhilippine

SeniorHighSchool

HealthOptimizingPhysicalEducation-Grade 12 AlternativeDeliveryMode 1 st Semester-Module 1 :Dance FirstEdition, 2020 RepublicAct 8293 ,section 176 statesthat:Nocopyrightshallsubsistinany work ofthe Governmentofthe Philippines.However,priorapprovalofthe governmentagencyorofficewhereintheworkiscreatedshallbenecessaryfor exploitationofsuchworkforprofit.Suchagencyorofficemay,amongotherthings, imposeasaconditionthepaymentofroyalty. Borrowedmaterials(i.e.,songs,stories,poems,pictures,photos,brandnames, trademarks,etc.)includedinthisbookareownedbytheirrespectivecopyright holders.Everyefforthasbeenexertedtolocateandseekpermissiontousethese materialsfrom theirrespectivecopyrightowners.Thepublisherandauthorsdonot representnorclaim ownershipoverthem. PublishedbytheDepartmentofEducation–DivisionofCagayandeOro SchoolsDivisionSuperintendent:Dr.CherryMaeL.Limbaco,CESOV DevelopmentTeam oftheModule Author/s: LeviArazodelPuerto Reviewers: IllustratorandLayoutArtist: ManagementTeam Chairperson: Dr.ArturoB.Bayocot,CESOIII RegionalDirector Co-Chairpersons: Dr.VictorG.DeGraciaJr.CESOV Asst.RegionalDirector CherryMaeL.Limbaco,PhD,CESOV SchoolsDivisionSuperintendent AliciaE.Anghay,PhD,CESE AssistantSchoolsDivisionSuperintendent MalaEpraB.Magnaong,ChiefES,CLMD Members NeilA.Improgo,EPS-LRMS BienvenidoU.Tagolimot,Jr.,EPS-ADM LorebinaC.Carrasco,OIC-CIDChief RayO.Maghuyop,EPS-Math JoelD.Potane,LRMSManager LanieO.Signo,LibrarianII GemmaPajayon,PDOII PrintedinthePhilippinesby DepartmentofEducation–DivisionofCagayandeOroCity OfficeAddress:Fr.William F.MastersonAveUpperBalulangCagayandeOro Telefax: ( 08822 ) 855 - 0048 E-mailAddress:[email protected]

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TableofContents

WhatThisModuleisAbout i WhatINeedtoKnow ii HowtoLearnfrom thisModule ii IconsofthisModule iii WhatIKnow iii

Lesson 5 :

PersonalSafetywithDance 1

What’sNew 1 WhatIsIt 4 What’sMore 5 WhatCanIDo 6 WhatIHaveLearned 7 WhatICanDo 8 Summary Assessment:(Post-Test)……………………………………………………………… 9 KeytoAnswers 11 References 12

WhatThisModuleisAbout

Thesedays,peoplelovetowatchotherpeopledance.Competitivedance showslikeSoYouThinkYouCanDance,andDancingwiththeStarsaredominating theworldofrealitytelevision.Whatyoumaynotrealize,however,isthatifyouget offthecouchanddanceyourself,itisagreatwaytokeepyourbodyandmind healthy.Studiesshow thatdancingcanhelpyouloseweight,stayflexible,reduce stress,makefriends,andmore. BeingSeniorHighSchoolstudents,youareexpectedtobeconversant,not justintermsofliteratures,buttechnicalrelatedskillsuchasdancing. tobeabletofullycomprehendto whatextentknowledgemaybeappliedand dispersed. Butfirst,weneedtotakeacloselookhowdancecanstimulatephysicaland emotional,therearealsocognitiveandsocialelementstoit. Lookatthepicturebelow PhotoCredit:https://www.health/creative-movement-exercise-a-hit-with-seniors Thepictureabovespeaksaboutthepowerofdancinginanystageofliving.Itgives energyandhappiness.(Retrievedfrom https://www.health/creative-movement-exercise- a-hit-with-seniorsseptember 22 , 2015 ) Tocomeupwithahealthyliving,Dancingcanbeusedasrecreationalactivity. Hence,italsohasdeterrents.Therearevariousoutletsthatwecanusefitnessin safestandrelishingway.

Inthismodule,youareexpectedtousevarietyofdancestoachievethe followinglearningcompetencies:  Engagesinmoderatetovigorousphysicalfitnessactivities(MVPAs)forat least 60 minutesmostdaysoftheweekinavarietyofsettingsinandoutof school (PEH 12 FH-Ia-t- 8 )  Analyzes physiologicalindicators such as heartrate,rate ofperceived exertion and pacing associated with MVPAs to monitorand/oradjust participationoreffort (PEH 12 FH-Ik-t- 9 )  Observe PersonalSafety Protocolto avoid dehydration,overexertion & hyperthermiaduringMVPASparticipation. (PE 12 FH-Ik-t- 10  Demonstrates properetiquette and safety in the use offacilities and equipment (PEH 12 FH-Ia-t- 12 )

IconsofthisModule

WhatINeedto Thispartcontainslearningobjectives that Know aresetforyoutolearnasyougoalong the module. WhatIknow Thisisanassessmentastoyourlevelof knowledgetothesubjectmatterathand, meantspecificallytogaugepriorrelated knowledge What’sIn Thispartconnectspreviouslessonwith that ofthecurrentone. What’sNew Anintroductionofthenewlesson through variousactivities,beforeitwillbe presented toyou WhatisIt Thesearediscussionsoftheactivitiesas a waytodeepenyourdiscoveryandunder- standingoftheconcept. What’sMore Thesearefollow-upactivitiesthatarein- tendedforyoutopracticefurtherinorder to masterthecompetencies. WhatIHave Activitiesdesignedtoprocesswhatyou Learned havelearnedfrom thelesson WhatIcando Thesearetasksthataredesignedto show- caseyourskillsandknowledgegained, and appliedintoreal-lifeconcernsand situations. II

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activities. A.Non-exertionalheatstroke B.Exertionalheat C.heatstress D.hypothermia ________ 11 .Whendehydrationoccurs,thebloodbecomes: A.thicker B.colder C.thinner D.noneoftheabove ________ 12 .Duringearlystagesofhypothermia,heartratewill_________. A.increase B.staythesame C.decrease D.stop ________ 13 .Exertionalheatstrokemaybecausedbywhichofthefollowing? a.Confinementinahotcare b.Exposuretohightemperaturesandhumidity c.Strenuousphysicalexercise d.Beingkeptinaconservatoryinthesummer ________ 14 .Whichofthefollowingclinicalsignsisnotassociatedwithheatstroke? a.Disseminatedintravascularcoagulopathy b.Hypothermia c.Tachycardia d.Collapse ________ 15 .Whatpartoftheexerciseworkoutcanalsoreducethestrainonthe heartimposedbyrapidlyengaginginheavyexercise,andmayreduce theriskofmuscleandtendoninjuries? a.cool-down b.warm - up c.strengthactivities d.aerobicactivity

“Mostdancers orperformers justrun outof the theatre after their performanceisover.Theyremovetheirmakeup,takeofftheircostumesandoffthey go.It’ssoimportanttotake 5 or 10 minutesafterashow tostretchbeforegoing homeand,iftheycan’t,thenoncetheygethome.” Whattostretch Thoughdancingisafull-bodyworkout,somemusclesareusedmorethanothers andtherefore,needmoreattentionafter. Stretchingyourfeetandlegsseemslikeano-brainer,butthereareothermusclesat workthatarenotasobvious. Yourhipflexors,forexample,allowyoutoliftyourkneesandbendyourwaist. Theyalsoplayakeyroleinkeepingyourhipsandlowerbackstrong,flexible,and aligned.Yourquadricepsmoveyourkneesandhelprotateyourhips. Theyareinvolvedandengagedinalmostalllegmovements. Thepiriformismuscleislocatedbehindyourgluteusmaximusandassistswith rotatingyourhipsandturningoutyourfeet. Stretchtheseoften-neglectedpartsofyourbodytodancebetter,stayinjury-freeand hydrated.

Howtostretch?

HipFlexor/Quad

Kneelinadeeplungewithyourbacklegonthefloor. Flattenyourbackuntilyoufeelthestretchinthefrontofyour hip. Makesureyoutuckyourpelvisintoensureyourbackisflat; sinkingintoyourbacktoomuchistoomuchextension.Holdfor 20 to 30 secondsandrepeatontheoppositeside. Lesson (^) PersonalSafetywithDance 5

Activity 1 :DifferentKindsofDanceExercise

Table 1 .ListofdanceExercise

DanceExercise WhattoStretch

1 .Aerobic

Stretchingkeepsthemusclesflexible,strong,andhealthy,andweneedthat flexibilitytomaintainarangeofmotioninthejoints.Withoutit,themuscles shortenandbecometight.Then,whenyoucallonthemusclesforactivity, theyareweakandunabletoextendalltheway. Firstandforemost,dancefitnessstands outfrom technicalortraditionaldancein thattechniqueandintricate choreographyarenotthefocus.

3 Asyoumayhavewrittenfrom thelistabove,mostFitnessexerciseswere createdforcardio-vascularmaneuvers.itcomprisestheheartandbloodvesselsand carriesnutrientsandoxygentothetissuesofthebodyandremovescarbondioxide andotherwastes.Whilecardio-vascularisoperatingnotinanormaleffortthebody needswater.So,whatisthepurposeofwatertoyourbodyanyway? Waterisaninorganic,transparent,tasteless,odorless,andnearlycolorless chemicalsubstance Yourbodyuseswaterinallitscells,organs,andtissuestohelpregulateits temperatureandmaintainotherbodilyfunctions.Becauseyourbodyloseswater throughbreathing,sweating,anddigestion,itisimportanttorehydratebydrinking fluidsandeatingfoodsthatcontainwater. (https://familydoctor.org/hydration-why-its-so-important/) Iffluidisnotreplaced,thedancerwillbecomedehydrated.Musclecramps, electrolytedeficitsandmusclefatiguemaybeassociatedwithdehydrationandheat cramps. Itoccurswhenyouuseorlosemorefluidthanyoutakein,andyourbody doesnothaveenoughwaterandotherfluidstocarryoutitsnormalfunctions. Watermakesupapproximately 60 %ofbodyweightandisthelargestcomponentof thehumanbody.Themusclesweworksohardtodevelopasdancers(skeletal muscles)areabout 73 %water,yourbloodisabout 93 %waterandevenbonesand teethcontainsomewater. Itisimportantfordancerstoknow thatbeingproperlyhydratedhelpskeep thebodyfrom overheating.Helpingthebodypromoteheatlosswhendancingfull outwillimproveathleticperformanceandaidinrecovery. Thisisespeciallyimportantfordancerswearinghotcostumesandperformingunder stagelights.Sweatlossesduringperformancecanbesignificantlymorethanduring rehearsalofthesamepiece.Therefore,drinkingregularly(evensmall,regularsips)is animportanthabitduringashow. 4

Activity 3 MyOwnFitnessRoutine StayFitatHome,beingathomeforalongperiodoftimecanbegoodorbadforyour #FitnessGoals.Asyoumayhavewrittenfrom thelistaboveonFitnessexercises. makealistonhowyoudoyourfitnessroutineathome.Makesurethattheprogram youwillmakeissafeandforeverybody. Table 3 .MY 1 HOURSTEPBYSTEPFITNESSROUTINE TIME Procedure Remarks

• ---------------- Selectclothesfitforyourfitnessroutine and consider selecting comfortable clothes. ifyoudonothavethe equipmentthatyou’d normally use at the gym,you can always replace your regular exercises with home workoutsusingthese householditems. 6

Activity 4 .SynthesizingYourLearning Answerthefollowingquestionsbasedonyourlearning.Bebriefandconcise. 1 .From yourownpointofview,makealistthatdescribesapersonwhois experiencingDehydration.Writedownatleastfive( 5 )symptoms. a. b. c. d. e. 2 .OfthelistthatyouhaveenumeratedinyourFITNESSROUTINE,whichroutine shouldalwaysberememberwhenconductinganyPhysicalActivity?Why?

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3 .Howwillyoupreventhyperthermia?

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