Physical
Education and
Health 12
Quarter 3 – Module 1
Dance
Physical Education and Health 12
Alternative Delivery Mode Self-contained Learning Module
Quarter No. 3 – Module No.1 Dance
First Edition, 2020
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materials from their respective copyright owners. The publisher and authors do not
represent nor claim ownership over them.
Published by the Department of Education
Secretary: Leonor Magtolis Briones
Undersecretary: Diosdado M. San Antonio
Development Team of the Module
Writers:
Editors:
Evaluators:
Illustrator:
Layout Artist:
Management Team:
Dariel T. Bagtaso
Tessie C. Dolores
Tessie C. Dolores,Nerissa A. Galvez, Josephine Ajoc,
Liezl L. Cudillo
Name of the assigned Illustrator
Name of the Layout Artist
Karen L. Galanida
Noemi D. Lim
Tessie C. Dolores
Printed in the Philippines by the Schools Division Office of Surigao City
Department of Education – Schools Division Office of Surigao City
Office Address:
M. Ortiz Street, Barangay Washington
Surigao City, Surigao del Norte, Philippines
Telephone:
(086) 826-1268; (086) 826-3075: (086) 826-8931
E-mail Address:
surigao.city@deped.gov.ph
Physical
Education and
Health 12
Quarter 3 – Module 1
Dance
Introductory Message
For the facilitator:
Welcome to the
on Dance !
Physical Education and Health 12
Self Learning Module (SLM)
This module was collaboratively designed, developed and reviewed by educators
both from public and private institutions to assist you, the teacher or facilitator in
helping the learners meet the standards set by the K to 12 Curriculum while
overcoming their personal, social, and economic constraints in schooling.
This learning resource hopes to engage the learners into guided and independent
learning activities at their own pace and time. Furthermore, this also aims to help
learners acquire the needed 21st century skills while taking into consideration their
needs and circumstances.
In addition to the material in the main text, you will also see this box in the body of
the module:
Notes to the Teacher
This contains helpful tips or strategies that will
help you in guiding the learners.
As a facilitator, you are expected to orient the learners on how to use this module.
You also need to keep track of the learners' progress while allowing them to manage
their own learning. Furthermore, you are expected to encourage and assist the
learners as they do the tasks included in the module.
ii
For the learner:
Welcome to the Physical Education and Health 12
(ADM) Module on Dance !
Alternative Delivery Mode
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.
This module has the following parts and corresponding icons:
What I Need to Know
This will give you an idea of the skills
or competencies you are expected to
learn in the module.
What I Know
This part includes an activity that aims
to check what you already know about
the lesson to take. If you get all the
answers correct (100%), you may
decide to skip this module.
What’s In
This is a brief drill or review to help
you link the current lesson with the
previous one.
What’s New
In this portion, the new lesson will be
introduced to you in various ways such
as a story, a song, a poem, a problem
opener, an activity or a situation.
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What is It
This section provides a brief
discussion of the lesson. This aims to
help you discover and understand new
concepts and skills.
What’s More
This comprises activities for
independent practice to solidify your
understanding and skills of the topic.
You may check the answers to the
exercises using the Answer Key at the
end of the module.
What I Have Learned
This includes questions or blank
sentence/paragraph to be filled in to
process what you learned from the
lesson.
What I Can Do
This section provides an activity which
will help you transfer your new
knowledge or skill into real life
situations or concerns.
Assessment
This is a task which aims to evaluate
your level of mastery in achieving the
learning competency.
Additional Activities
In this portion, another activity will be
given to you to enrich your knowledge
or skill of the lesson learned.
Answer Key
This contains answers to all activities
in the module.
At the end of this module you will also find:
References
This is a list of all sources used in
developing this module.
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The following are some reminders in using this module:
1.
2.
3.
4.
5.
6.
Use the module with care. Do not put unnecessary mark/s on any part of the
module. Use a separate sheet of paper in answering the exercises.
Don’t forget to answer What I Know before moving on to the other activities
included in the module.
Read the instruction carefully before doing each task.
Observe honesty and integrity in doing the tasks and checking your answers.
Finish the task at hand before proceeding to the next.
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, do not 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
deep understanding of the relevant competencies. You can do it!
v
Content Standard
The learner demonstrates understanding of dance in optimizing one’s health; as
requisite for physical activity assessment performance, and as a career opportunity.
Performance Standard
The learner leads dance events with proficiency and confidence resulting in
independent pursuit and in influencing others positively
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What I Need to Know
This module was designed and written with you in mind. It is here to help you master
the dance. The scope of this module permits it to be used in many different learning
situations.
The language used recognizes the diverse vocabulary level of students. The lessons
are arranged to follow the standard sequence of the course. But the order in which
you read them can be changed to correspond with the textbook you are now using.
The module is divided into three lessons, namely:

Lesson 1 Physiological Effects in Dancing

Lesson 2 Safety Protocol in Dancing

Lesson 3 Facilities and Equipment in Dance
After going through this module, you are expected to:
1. Objective 1 Analyze physiological indicators such as heart rate, rate of
perceived exertion and pacing associated with MVPAs to monitor and/or
adjust participation or effort
2. Objective 2 Observe personal safety protocol to avoid dehydration,
overexertion, hypo- and hyperthermia during MVPA participation
3. Objective 3 Demonstrate proper etiquette and safety in the use of facilities
and equipment
1
What I Know
Direction: Write the word TRUE if the statement is correct and FALSE if the
statement is wrong. Write your answer on a separate sheet of paper.
____________1. Dancing can increase muscular strength, endurance and
motor fitness.
____________ 2. Dancing can deteriorate mental functioning.
____________ 3. Dancing nowadays is about recreation and self-expression.
____________ 4. Physiological fitness assessments involve testing one’s
cardio-vascular fitness only.
____________ 5. Dancing makes our bones stronger can reduced risk of
osteoporosis
____________ 6. Drinking lot of water is not good in dancing.
____________ 7. Proper dance shoes are highly encouraged in order to
distribute load, absorb impact, and support your foot.
____________ 8. If you are in an open area, you will keep music at very high
volume so you can hear your own music clearly.
____________ 9. It is important to have a cool down exercise after dancing in
order to let your muscles relax.
____________ 10. The way a dancer connects one movement to a different
must be technically correct so as to not twist the body
incorrectly, or strain a muscle.
Multiple Choice. Write the letter of the correct answer on a separate sheet of paper.
11. Type of physical fitness test that measures strength/stability of the core
muscles.
A. Basic Plank
B. Push-up
C. Sit and Reach
D. Zipper Test
12. Type of physical fitness test that measures the strength of upper
extremities
A. Basic Plank
B. Push-up
C. Sit and Reach
D. Zipper Test
13. Type of physical fitness test that measures flexibility of the lower
extremities
A. Basic Plank
B. Push-up
C. Sit and Reach
D. Zipper Test
14. Type of physical fitness test that measures the flexibility of the shoulder
girdle
2
A. Basic Plank
B. Push-up
C. Sit and Reach
D. Zipper Test
15. This is often defined as fitness concerning the physical aspects of the
physical body.
A. Emotional Fitness
B. Physical Fitness
C. Physiological Fitness
D. Psychological Fitness
Lesson
1
Physiological Effects in
Dancing
There are many forms of dance, from traditional/folk dancing to social dancing
and jazz to hip-hop dancing. Dance indeed has always been a part of everyone’s
culture,
and celebrations. Dancing nowadays is about recreation and selfexpression. Thus, Dancing is a way to be more physically active and stay fit.
What’s In
In the previous lesson, you have learned natures of the different dances and
how they optimized the energy systems for safe and improved performance. You
have also assessed your health-related fitness status and barriers to physical
activity assessment participation in dancing . Lastly, you engaged already yourself in
moderate to vigorous physical activities based on the goal set for achieving good
health through dancing.
Dancing is a whole-body workout that's actually fun. It's good for
your heart, it makes you stronger, and it can help with balance
and coordination.
3
What’s New
Everyone knows dancing is good and has positive effects on ourselves, that’s why
when you do a single move, you also feel better.
Dancing is one of the best way to keep ourselves fit regardless of our ages, body
shapes and sizes. In fact, it has a wide range of physical and mental benefits that
including:
 improved condition of your heart and lungs
 increased muscular strength, endurance and motor fitness
 increased aerobic fitness
 improved muscle tone and strength
 weight management
 stronger bones and reduced risk of osteoporosis
 better coordination, agility and flexibility
 improved balance and spatial awareness
 increased physical confidence
 improved mental functioning
 improved general and psychological wellbeing
 greater self-confidence and self-esteem
 better social skills
The benefits offered by dancing will depend upon the dance forms concerned but as
a general rule, it improves physical health by developing strength, coordination and
balance in varying amounts.
What is It
Dancing as Physiological Fitness
Physiological fitness are often defined as fitness concerning the physical
aspects of the physical body . Dancing activity is another way for physical exercise in
improving one’s health related to fitness elements. Dancing requires support from
enhanced physiological requirements including cardiovascular fitness, muscle
flexibility, muscular strength/power. Aside from psychological and emotional fitness
assessments, physiological fitness assessments involve testing a one’s cardiovascular fitness, muscular strength, and adaptability .
A reduction in muscular strength associate with injury risk and many dancers
succumb to problems such as the overtraining syndrome. Improvement in lower
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body muscular sytrength appears to possess positive effects on aspects of dance
performance and injury prevention.
Health-related components in physical fitness shall focus on this lesson, it refers to
those physical attributes which enable a person to cope with the requirements of
daily living such as:
 cardio-vascular endurance or stamina
 muscular strength and endurance
 flexibility
 appropriate body mass index (BMI)
https://www.deped.gov.ph/wp-content/uploads/2019/12/DO_s2019_034.pdf

BMI (Body Mass Index) – is the body’s relative amount of fat to fat-free mass
Formula:
BMI = W
where W is the weight in KILOGRAMS
2
H
where H is the height in METERS
Example:
BMI = 30kg =
30
=
20.83 (Normal)
2
(1.20m)
1.44
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BMI Classification
Below 18.5 Underweight
18.5 – 24.9 Normal
25.0 – 29.9 Overweight
30.0 – Above Obese

Zipper Test – to test the flexibility of the shoulder girdle
Scoring – record zipper test to the nearest 0.1 centimeter
SCORE
5
4
3
2
1
0

STANDARD
Fingers overlapped by 6cm and above
Fingers overlapped by 4cm to 5.9 cm
Fingers overlapped by 2cm to 3.9 cm
Fingers overlapped by 0.1 cm to 1.9cm
Just touched the fingers
Gap of 0.1 or wider
INTERPRETATION
Excellent
Very good
Good
Fair
Needs
Improvement
Poor
Sit-and-Reach – to test the flexibility of the lower extremities (particularly the
trunk)
Scoring – record the farthest distance between the two trials to the nearest
0.1 centimeters
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SCORE
5
4
3
2
1
STANDARD
61 cm and above
46 cm – 60.9 cm
31 cm – 45.9 cm
16 cm – 45.9 cm
0 – 30.9 cm
INTERPRETATION
Excellent
Very good
Good
Fair
Needs Improvement

Three-Minute Step Test – for cardiovascular endurance. It is the ability of the
heart, lungs and blood vessels to deliver oxygen to working muscles and
tissues, as well as the ability of those muscles and tissues to utilize the
oxygen. Endurance may also refer to the ability of the muscle to do repeated
work fatigue.
Scoring – record the 60-second heart rate after the activity

Push-up – measures the strength of upper extremities. Strength – is the
ability of the muscle to generate force against physical objects.
Scoring – record the number of push-ups made
SCORE
5
4
3
2
1
0

STANDARD
Boys
33 and above
25 to 32
17 to 24
9 to 16
1 to 8
Cannot execute
Girls
33 and above
25 to 32
17 to 24
9 to 16
1 to 8
Cannot execute
INTERPRETATION
Excellent
Very good
Good
Fair
Needs Improvement
Poor
Basic Plank – to measure strength/stability of the core muscles
Scoring – record the time in the nearest seconds/minute. Maximum of 90
seconds for boys and girls
SCORE
5
4
3
2
1
STANDARD
51 seconds and above
46 seconds to 50 seconds
31 seconds to 45 seconds
16 seconds to 30 seconds
1 second to 15 seconds
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INTERPRETATION
Excellent
Very good
Good
Fair
Needs Improvement
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What’s More
Activity 1.1 The Physical Fitness Test
Note to Learners: Perform some of the task at home with the help of your family
member/s.
Let’s begin performing our Physical Fitness Test focusing on health-related
components. Record your scores in the sheet below. You’ve been doing these test
since your Junior High School years. Be honest to yourself!
Note: Just comply the pre-test section only.
Self-Assessment Card: Health-related fitness Status
Fitness Test
Pre-test
Post-test
Result
Interpretation Result
Interpretation
Height (meter)
Weight (kilogram)
Body Mass Index
Classification
Heart Rate
Before the Activity
After the Activity
Push-up
Basic Plank
Zipper Test
L
R
L
R
L
R
L
R
Sit and Reach
What I Have Learned
Activity 1.2 Let`s Analyze!
Answer the following Questions below based from the result of your selfassessment card.
1. What is your strongest HRF Component?
2. What is your weakest HRF Component?
3. Which test did you score satisfactory? Poorly? What you should do about
it?
4. How important is HRF in participating dancing activities?
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5. Why is Health related fitness test important in designing dance exercise
program?
What I Can Do
Activity 1.3 Let’s Dance
Considering COVID-19 pandemic, you cannot perform dancing activities with your
classmates, instead you are encourage to ask any of your family members to join on
this activity at home after accomplishing the pre-test in your self-assessment card
(Activity 1.1).
Learning how to dance from your own home is a great way to get some exercise
and learn some cool moves all at once! You may choose any of your preferred
dance genre that you think you enjoyed much in doing this activity. Do it in 30
minutes and in proper attire. After doing the dance activity, conduct directly the posttest and record your result in your Self -Assessment Card.
NOTE TO TEACHER!
Answers this lesson may vary since it requires the students to answer
based on their level of understanding.
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Lesson
2
Safety Protocol in Dancing
What’s New
People dance for a spread of reasons: for fun, recreation and for health.
Dance are often social or performed for an audience. It also can be ceremonial or
competition.
Dancing may be a good way to be more active and offers a good range of
physical and mental benefits. Dance styles range from ballroom and jazz ballet to
hip-hop and belly dance – you’re bound to find a method that suits you.
However, the range of body movements, repetition and speed of movement
can put you in danger of an injury, particularly if you're new and learning unfamiliar
steps. you'll help reduce your risk of injury by being conscious of a number of these
risk factors.
There are guidelines that you need to follow to reduce your risk of injury when
dancing especially in avoiding dehydration, overexertion, hypo-and hyperthermia
during moderate vigorous physical activities participation, here are some;
 See your doctor for a check-up if you've got a medical condition, are
overweight, are over 40 years aged or haven’t exercised regularly for an
extended time.
 If you've got a pre-existing problem or injury especially to the foot, ankle or
lower back, consult your doctor before starting.
 Choose a dance style that's appropriate for you. Have a basic awareness of
your own body and of your own personal limits and limits. For instance, high
impact dance styles that involve jumping and vigorous movements aren't
appropriate for an individual with arthritis.
 Warm up thoroughly before you begin dancing and include stretches. This is
often important in preparing the body for dancing.
 Cool down after your dance session and do muscle stretching again.
 Drink lot of water before, during and after dancing.
 Wear layers of clothing that you simply can begin as your body warms up.
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



Wear professionally fitted shoes appropriate to your sort of dance. Proper
dance shoes are highly encouraged in order to distribute load, absorb impact,
and support your foot.
Don’t push yourself too far or too fast, especially if you're a beginner.
Concentrate on correct posture and your dance technique. The way a dancer
connects one movement to a different must be technically correct so as to not
twist the body incorrectly, or strain a muscle.
Make sure you're taking sufficient rest between dance sessions, especially if
you're new dancing or aren't very fit. This may help minimize muscle soreness
or stiffness.
What is It
Dance may look effortless, but it requires tons of strength, flexibility and
stamina. It also comes with a high risk of injuries. Whether you're a dancer, the
parent of a dancer or a dance teacher, you ought to remember of the foremost
common dance injuries and find out how to avoid them by following the safety
protocols in dancing.
What’s More
Activity 2.1 Self-Check
Directions: Reflect and assess yourself whether you practice each safety protocol in
dancing found in the table below by writing “Yes” or “No”.
Dancing habit practices
1. I practiced warm-up exercises before dancing.
2. I’ll let my body muscles relax after dancing by doing cooldown exercises.
3. I drink lot of water before, during and after dancing.
4. I wear proper clothes that fits on the genre on my preferred
dance.
5. I wear proper dance shoes whenever I dance.
6. I take a rest whenever I get tired in the middle of my dance
practice
7. I condition my body before and after dancing by taking a
good sleep and eating healthy foods,
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YES
NO
What I Have Learned
Activity 2.2 “I realize!”
Directions: Answer the following questions. Please refer your answers in the Activity
2.1 self-check.
1. Do you think you have applied safety protocols dancing? Why do you say so?
2. In your self- check, what are some dancing practice habits you think should
change? Why?
3. What dancing habits should you continue? Why?
NOTE TO TEACHER!
Answers this lesson may vary since it requires the students to answer
based on their level of understanding.
12
Lesson
3
Facilities and Equipment in
Dance
What’s New
Now that you are ready to dance, make sure you know well the needed
facilities and equipment needed on your preferred dance style. You know well that
each type of dances varied on their equipment needs and that includes spaces
/areas on your rehearsals. Even proper outfit differ. Equipment in Cheer dancing is
different from ballroom dancing, even hip hop is unlike with folk dancing.
In general, these are just some common facilities and equipment in dancing;
 Dance Studio
 Music
 Tops and leotards
 Shoes
 Tights or shorts
 Dancing shoes
 Toe protectors
 Gymnastics equipment
 Knee pads
 Leggings
 Jumpsuits
 Gloves
 Sports bras
In dancing there are also proper etiquette and safety in the use of facilities and
equipment when we are in a dance studio, it may be in school or privately owned
studio;
1. Take care in using facilities and equipment. In consideration management’s
effort and of other dancers who will benefit from using the facilities and
equipment, it is in good form to handle them with care and use them solely
ontheirpurpose. This is to prevent having them misplaced, stolen or become
unnecessary clutters in the training area than can cause accidents.
2. Only use equipment that you already know how to use do not leave or pass
on equipment that is in complete disarray or dirty.
3. Be Alert and Aware in the dancing area.
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4. In performing exercises and movement in general, practice good form first.
5. Bring back all equipment in place after use.
6. Do not Hug the equipment.
7. Return the equipment properly or leave the venue clean. Doing exercises in
improper form deficit it's benefits. Do not monopolize the equipment. Allow
everyone a fair use of the facilities.
8. Check Yourself - practice proper hygiene and care. Take
a bath or a deodorant if needed. Do not force yourself to engage in physical
activity if you are feeling sick.
9. Move on the double; do not loiter around the area.
10. Keep footwear and other belongings on the sides or designated spots (i.e.
lockers, benches, tables)
11. Wipe off wet spots caused by drinks and sweat on the floor.
12. If it is an open area, keep music at accepted volume so as not to disturb
other users.
13. Know the dance studio schedule every time so that you will not be rushed
to move out for the next users
10. Be nice, as a general rule!
What is It
When you engage in dancing activities, you are likely to make use of different
equipment and facilities. These resources help in your enjoyment and participation
so you have to care for them. As a courtesy to other individuals who also make use
of these equipment and facilities, you always need to observe the proper manners or
etiquette inside the area. Depending on the venue or facility, there is a specific
decorum expected from those who use them.
.
What’s More
Activity 3.1 My Dance Experience
Directions: Try to recall on your last dance experience. Narrate in words the type of
dance, etiquette, facilities and equipment you applied on the said dance rehearsals.
Write your answer below.
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
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What I Have Learned
Activity 3.2
Directions: In your home, look for an area on which you can make it as your dance
studio (i.e. living room, your own bedroom or in the lawn of your house). You choose
on your preferred dance style (3-5 minutes) and conduct your rehearsal on your own
dance studio with the application of your own dance equipment and facilities. Ask
someone from your family to record it on your mobile phone and sent it to your
teacher after recording,
NOTE TO TEACHER!
Answers this lesson may vary since it requires the students to answer
based on their level of understanding.
15
Assessment
Direction: Write the word TRUE if the statement is correct and FALSE if the
statement is wrong. Write your answer on the space provided.
____________1. Dancing can increase muscular strength, endurance and
motor fitness.
____________ 2. Dancing can deteriorate mental functioning.
____________ 3. Dancing nowadays is about recreation and self-expression.
____________ 4. Physiological fitness assessments involve testing one’s
cardiovascular fitness, only.
____________ 5. Dancing makes our bones stronger can reduced risk of
osteoporosis
____________ 6. Drinking lot of water is not good in dancing.
____________ 7. Proper dance shoes are highly encouraged in order to
distribute load, absorb impact, and support your foot.
____________ 8. If you are in an open area, you will keep music at very high
volume so you can hear your own music clearly.
___________ 9. It is important to have a cool down exercise after dancing in
order to let your muscles relax.
___________ 10. The way a dancer connects one movement to a different
must be technically correct so as to not twist the body
incorrectly, or strain a muscle.
Multiple Choice. Encircle the letter of the correct answer.
11. Type of physical fitness test that measures strength/stability of the core
muscles.
A. Basic Plank
B. Push-up
C. Sit and Reach
D. Zipper Test
12. Type of physical fitness test that measures the strength of upper
extremities
A. Basic Plank
B. Push-up
C. Sit and Reach
D. Zipper Test
13. Type of physical fitness test that measures flexibility of the lower
extremities
A. Basic Plank
B. Push-up
C. Sit and Reach
D. Zipper Test
14. Type of physical fitness test that measures the flexibility of the shoulder
girdle
A. Basic Plank
B. Push-up
C. Sit and Reach
D. Zipper Test
15. This is often defined as fitness concerning the physical aspects of the
physical body.
A. Emotional Fitness
B. Physical Fitness
C. Physiological Fitness
D. Psychological Fitness
What I Know
1. T
2. F
3. T
4. F
5. T
6. F
7. T
8. F
9. T
10. T
11. A
12. B
13. C
14. D
15. C
Assessment
1. T
2. F
3. T
4. F
5. T
6. F
7. T
8. F
9. T
10. T
11. A
12. B
13. C
14. D
15. C
Answer Key
References
https://www.betterhealth.vic.gov.au/health/healthyliving/dance-health-benefits
https://www.trifocusfitnessacademy.co.za/blog/what-is-a-physiological-fitnessassessment/#:~:text=Physiological%20fitness%20can%20be%20defined,flexibility%2C%20
gait%2C%20and%20others.
For inquiries or feedback, please write or call:
Department of Education – Schools Division Office of Surigao City
M. Ortiz Street, Barangay Washington, Surigao City, Surigao del Norte,
Philippines 8400
Telephone: (086) 826-1268; (086) 826-3075: (086) 826-8931
Email Address: surigao.city@deped.gov.ph