Republic of the Philippines
DEPARTMENT OF EDUCATION
Regional Office No. 02 (Cagayan Valley)
DIVISION OF TUGUEGARAO CITY
CAGAYAN NATIONAL HIGH SCHOOL
Telephone Numbers: (078) 255-1602, (078) 255-1618
E-mail Address:tuguegarao@deped.gov.ph
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Health Optimizing Physical Education 3
Grade 12
“Dance is an activity which can take many forms and fill many different needs.”It can be recreation, entertainment,
education, therapy, and religion. In its purest and most basic form, dance is art, the art of body movement.
CHAPTER 1
SPECIFIC BENEFITS OF DANCE
Activty 1: VENN diagram
Direction: Write the different benefits in the aspect of development
PHYSICAL
MENTAL
SOCIAL
EMOTIONAL
Physical
 Develops cardiovascular and muscular endurance
 Improves coordination, balance, flexibility, and body composition
 Lower risk of cardiovascular diseases
 Lower body mass index
 Lowers resting heart rate
 Improves lipid metabolism
 Enables joint mobility (hip motion and spine flexibility)
 Helps improve and maintain bone density, thus helps prevent osteoporosis
 Helps recover coordination and neuromuscular skills after injury.
Mental/Emotional





Helps keep the brain sharp
Decreases incidence of dementia and Alzheimer’s diseases
Decreases depressive symptoms
Increases self-esteem and improves body image
Aids in releasing emotional and physical tension
Social
 Gives sense of togetherness within a group
 Encourage positive social interaction and interpersonal relationship in a group
 Contributes to the individual’s potential for self-actualization in society
Cultural
 Promotes cultural values
SPIRITUAL
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DEPARTMENT OF EDUCATION
Regional Office No. 02 (Cagayan Valley)
DIVISION OF TUGUEGARAO CITY
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Telephone Numbers: (078) 255-1602, (078) 255-1618
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LESSON 2
PHYSICAL FITNESS
Activity 1: Acronym FITNESS
Direction: Make an acronym Fitness that describe Physical Fitness
“A B I L I T Y”
Physical Fitness
-is the body’s ability to function efficiency and effectively.
- ability of the individual to do daily task without undue fatigue but has extra reserve in case of emergency
- It is measurable set of characteristics that is determined by exercise habits.
2 Types of Related Components
1. Health-Related Fitness
- Fitness programs that are prescribed to improve the individual’s overall health
Pertains to the total functioning of the body.
 Body Composition- the relative percentage of muscle, fat, bone and tissues that comprise the body.
 Muscular Endurance- ability of the muscles to repeatedly exert themselves. Can repeat movements for long
period without undue fatigue.
 Strength- the ability of the muscles to exert an en external force or to lift a heavy weight
 Cardiovascular Fitness- the ability of the heart, blood vessels, blood and respiratory system to supply fuel
and oxygen to the muscles and the ability of the muscles to utilize fuel to allow sustained exercise. Can persist
in physical activity for relatively long periods without undue stress.
 Flexibility- the range of motion available in a joint. Can move body joints through a full range of motion in
work and in play.
2. Skill-Related Fitness
- fitness components important for success in skillful activities and athletic events. They called skill-related because
people who possess them find it easy to achieve high level of performance in motor skills, such as those required in
sports.
- Refers to the quality of one’s movement skills.
 Agility- the ability to rapidly and accurately change direction of movement of the entire body in space.
 Power- the ability to transfer energy into force at fast rate. Ability of the muscles to released maximum force.
 Balance- the maintenance of equilibrium while stationary or while moving.
 Reaction Time- the time elapsed between stimulation and the beginning of reaction to that stimulation.
 Coordination- the ability to use the senses with the body parts to perform motor tasks smoothly and
accurately.
 Speed- the ability to perform a movement in a short period of time.
ENERGY SYSTEM
THREE TYPES
1. Anaerobic A-Lactic (ATP-CP) OR ADENOSINE TRIPHOSPHATE-CREATINE PHOSPHATE (ATP-CP)
Energy System
- the “Quick System”
- Anaerobic A-Lactic or ATP-CP is a dominant source of muscle energy for high intensity physical activities. It
provides high bursts of start up energy that lasts around ten seconds or less. ATP-CP provides immediate energy
without requiring any oxygen (anaerobic) and does not produce lactic acid (a-lactic).
- Supports very brief , high intensity activities like a single-effort vertical jump.
Example: Lifting in cheer dance.
Republic of the Philippines
DEPARTMENT OF EDUCATION
Regional Office No. 02 (Cagayan Valley)
DIVISION OF TUGUEGARAO CITY
CAGAYAN NATIONAL HIGH SCHOOL
Telephone Numbers: (078) 255-1602, (078) 255-1618
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2. GLYCOLYTIC ENERGY SYSTEM OR LACTIC ANAEROBIC ENERGY SYSTEM
- Anaerobic Lactic is also known as the glycolytic energy system, an energy system that supplies energy for
medium to high intensity physical activities. These high intensity activities usually last from ten seconds to
two minutes.
- As your ATP-CP system pops out, your glycolytic system steps in and keep you moving for about another
minute or so before it also begin to run out of fuel.
Example dance routine in cheerdance.
3. OXIDATIVE SYSTEM or AEROBIC SYSTEM
-
-
Aerobic energy system provides energy for low intensity physical activities that last from two minutes to a
few hours. Aerobic energy system, compared to ATP-CP and glycolytic energy system, requires much longer
oxygen in muscles in doing physical activities like long distance swimming running and playing sports (e.g.
basketball, soccer, futsal).
Is the slow-burning heating system, it is fueled mainly on the fat and glucose, and it is the only one that
directly needs oxygen to function among 3 metabolic pathways that support exercise.
The most essential energy system of all, constantly dynamic and generates tons of energy. Supports longduration, lower-intensity activities like walking, distance running.
Activity 2: Let’s Get To Know
Directions: Identify the different physical fitness component use in the sports activity.
Component/s
Dancesports
Aerobic dance
Cheer and dance
Energy system
Republic of the Philippines
DEPARTMENT OF EDUCATION
Regional Office No. 02 (Cagayan Valley)
DIVISION OF TUGUEGARAO CITY
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Telephone Numbers: (078) 255-1602, (078) 255-1618
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Lesson 3
Fundamental Position of the Hands and Feet
COMMONLY USED GROUP FORMATIONS IN RHYTHMIC ACTIVITIES AND DANCE
I.
The Circles
A. The Single Circle Formations
B. Double Circle Formations
C. Progressive Circle Formations
II.
Quadrille or Square
III.
Miscellaneous Formations
Activity 2: “Isayaw mo”
Divide the class into 5 groups. Each group will present a 1 minute dance routine using the fundamental position of
hand and feet and formation.
LESSON 4
ELEMENTS OF DANCE
1. Body
First element in dance. Dancers should use their body in interesting ways in their choreography - including
body activities, shapes and sizes
2. SPACE
Space is where the body moves. It is the medium of dance. As dancers move through space, their bodies
create patterns on the floor and in the air. These spatial designs are an integral part of dance, giving dancers a
purposeful reason for moving.
E.g. shape, size, levels, directions, floor pattern, plane, spatial relationships.
This is the area the performers occupy and where they move. It can be divided into four different aspects, also
known as spatial elements.
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a. Direction- dance movements can travel in any direction. The performers can go forward, side, backward,
diagonal, circular, and so on. They may also face any direction while executing a single movement or several
phrases.
b. Size- movements can be varied by doing larger or smaller actions.
c. Level- movements can be done in a high, medium, or low level.
d. Focus- performers may change their focus by looking at different directions.
3. ENERGY
The third element of dance. What type of energy/dynamic is applied to the movement.
4. TIMING
 The fourth element of dance - tempo, accents, length of music
 The movements in timing may be executed in varying tempo (speed).
 Performers move with the tempo of an underlying sound, known as beat or pulse
 The timing can be varied by moving faster or slower than the normal beat. When a sequence of a
movement or group of phrases is done in varying tempos, they generate rhythmic patterns.
DANCE APPRECIATION AND COMPOSITION
Recreational Dance- is a social activity in which people of all ages can participate. Come from all over the world
and include folk, cultural, and historical dances, and social dances from the past and present.
Dance fitness- is a fun way to increase cardiovascular endurance, strength, and flexibility.
Form- is the instrument by which ideas and elements are arranged or combined into a logical sequence which
results in unity and consistency, and by means of which the content or idea can be expressed and communicated.
Phrase- when you combine one movement with several others, they form a unit. When units are pieced together,
they make up a section in the choreography and sections together form a whole dance.
Motif- A good dance contains a theme, to be able to convey its meaning or intention to the audience. A single
movement or a short phrase of movement that embodies the style and intention of the dance.
CHARACTERISTICS OF A GOOD DANCE
1. Unity- the interconnected phrases of the dance are coherent and flow smoothly together. The movements fit
together and each plays an important role that contributes to the entirety of a dance.
2. Continuity and Development- the phrases of the dance that are organized progressively, making each
movement phrase move naturally into the next. There is a continuous development of the movement phrase
and the audience is swept along to the end.
3. Variety and Contrast- making one or several variations that highlight the facet of the motif. This provides
variety within the development of a dance.
4. Transition- this is the link between movements, phrases, and sections of the dance. It makes the logical
progression of the dance flow smoothly.
5. Repetition- It emphasizes movements and phrases that are important to the dance and gives a feeling of
closure to a work.
6. Climax- this is where the apex of energy in the dance is reached. The climax may be a fast and enraged blast
of energy and action, or it could fade away to a gentle and quiet exit that marks the end of a particular story.
Republic of the Philippines
DEPARTMENT OF EDUCATION
Regional Office No. 02 (Cagayan Valley)
DIVISION OF TUGUEGARAO CITY
CAGAYAN NATIONAL HIGH SCHOOL
Telephone Numbers: (078) 255-1602, (078) 255-1618
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LESSON 4
FOLKDANCE
 Is reflection of any cultural heritage. These are traditional dances of a country, which were evolved naturally
in connection with everyday activities of the people. It is the heartbeat of everyone and delivers through body
movements.
Classification of Philippines Dances
A. Geographical
 National Dances- found throughout the island with little or no modification.
 Local Dances- found in some locality.
B. Nature
 Occupational – Showing action of certain occupation, planting, harvesting, pounding and fishing.
 Religious or ceremonial – performed with relation to religious vows and ceremonies
 Comic Dance - depicting funny movements.
 Wedding Dance – perform during wedding vows.
 Festival Dances – suited for special occasion or social gathering.
 War Dances – showing combat or duel but on action phase only
C. Movements:
 Active – with fast energetic movements and steps.
 Moderate – lessen the intensity of movements.
 Slow moving – flowing at less than usual speed.
 Slow and fast – combination of slow moving and fast movements of dances.
COMMON DANCE TERMS
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
Brush – weight one foot, hit the floor with the heel of the other foot, lift from the floor to any direction.
Cut – to displace quickly one foot with the other.
Hayo-hayon – place one forearm in front and the other at the back of the waist.
Jaleo – partners turn around clock-wise, R elbow almost touching, or counter-clockwise, with L elbows
touching using walking or any kind of dance step.
Costados – the couple are occupying the length of the hall when dancers are in square formation.
Arms in lateral position – both arms are at one side, either right or left, at shoulder, chest, or waist level.
Salok – swinging of arms downward-upward passing in front of the body as if scooping; trunk is bent forward
following the movement of the arms.
Whirl – make fast turn by executing small steps in place, to R or L.
Sarok – cross the R or L foot in front of the L or R, bend body slightly forward and cross the hands down in
front with the R or L lover the L or R.
Set – a unit formation composed of two or more pairs.
DANCE STEP
1.
2.
3.
4.
5.
6.
Touch step
Bleking step
Close step
Hop step
Slide step
Change step
STEP PATTERN
point, close
heel place, close
step close
hop, close
slide close
step, close, step
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Regional Office No. 02 (Cagayan Valley)
DIVISION OF TUGUEGARAO CITY
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7.
8.
9.
10.
11.
12.
13.
14.
Cross change step
Contraganza
Plain polka
Hop polka
Mincing steps
Shuffling steps
Chasing steps
Cross step
cross, step, close, step
lead, cross-step, pause
step, close, step, pause
hop-step, close, step, pause
step, step, step, step
slide, slide, slide, slide
step, close, step, close
step, cross-step, cross-step
Activity 1: Create your own dance routine with the use of different dance step. Each group will present a 1minute
dance.
LESSON 5
BALLROOM
"Ballroom dance" refers to traditional partnered dance forms that are done by a couple. The word “BALL” in
ballroom means TO DANCE.
Latin dance - are the cha-cha-cha, samba, rumba, paso doble and jive.
Standard dance – are the waltz, quickstep, foxtrot, tango and Viennese waltz.
One of the key differences between Standard and Latin is the hold. In Latin we have various holds such as closed,
open, double and single hand holds. In Standard the closed hold position is never released. Another difference is the
footwork with Latin dances being danced with the feet slightly turned out and steps are danced on the balls of the feet.
In Standard, we dance with our feet parallel and we use heel and toe footwork. In addition, another key difference is
the use of hip action in Latin whereas there is no hip action in Standard.
CHA CHA CHA DANCE
The Cha Cha dance is performed in 4/4 time and requires a lot of step and hip motion. The dance is characterized by
three quick steps followed by two slower beats done on the one beat and the two beat. The front steps are taken toe
flat, and the dance is performed with minimal upper torso movement. The Cha Cha dance is characterized by intricate
foot movement, quick spins, strong hip movement, sharp action and staccato, all this done to Latin American Cha Cha
music. The Cha-Cha-Cha is a lively, playful and groovy social dance.
•
The name Cha Cha is said to refer to the sounds that was made by feet on the chasse while performing the
dance.
•
The violist and composer, Enrique Jorrin is credited with developing the dance by merging Mambo and
Rumba in the 1940s.
•
The cha-cha-chá dance originated in Cuba and is danced to the music of the same name. Today, this dance
form is extremely popular and performed in social halls or dance competitions worldwide. It is known for its
flirtatious, energetic, and fun movements.
•
Basic step is rocking step, forward walk, side step, backward walk.
Republic of the Philippines
DEPARTMENT OF EDUCATION
Regional Office No. 02 (Cagayan Valley)
DIVISION OF TUGUEGARAO CITY
CAGAYAN NATIONAL HIGH SCHOOL
Telephone Numbers: (078) 255-1602, (078) 255-1618
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LESSON 5
JIVE
JIVE is a fast and lively latin dance. It is derived from the movement of the JITTER BUG which movement of
jumping. It was originated in United States of America. The time signature is 4 4 signature with the beat of 1, 2, 3 and
4, 5 and 6. Basic steps are the rock step, chasse right, and chasse left. The movement is more on hoping steps.
POPULAR DANCE
Pop dance- The term "Pop" comes from the word "popular". Dance-pop is a popular music sub-genre that originated
in the early 1980s. It is generally up tempo music intended for nightclubs with the intention of being danceable but
also suitable for contemporary hit radio. The evolution of Pop dance goes hand-in-hand with the evolution of popular
industrialized music.
Walking Jogging Jump: leave the ground with either foot or both feet, land on the other foot or both feet.
Leap: leave the ground with one foot, travel horizontally, land on the other foot.
Hop: leave the ground on one foot, land on the same foot.
Skip - A series of steps with a small hop between each step.
- A series of jumps or skips while swinging a rope so it passes under the feet when they are off the ground.
Activity 1: Create your own dance routine with the use of different dance step. Each group will present a 1minute
dance.
EATING DISORDER
Anorexia nervosa is an eating disorder wherein a person is abnormally underweight, has an intense fear of gaining,
and an abnormal understanding of body weight, often due to coping with emotional problems stemming from selfworth.
People with anorexia use extreme efforts to prevent weight gain and keep on losing weight by restricting food intake,
exercising excessively, or misusing diet aids, diuretics, and laxatives. These tend to significantly interfere with
activities in their lives.
BINGEBulimia- refers to a serious physical and emotional illness in which young women eat large amounts of food leading
to vomiting in order to avoid gain weight
Sleep Management
Sleep is essential to everyone’s health. Normally, we need about 6 to 8 hours of night sleep everyday to allow the
body to rest and regenerate. When we wake up in the morning after a good night’s sleep, we feel fresh and energetic.
We become effective and productive in our daily activities. However, a lot of people, in particular teens, practice bad
sleeping habits such as the following:
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1. Staying up all night - This is the most common bad sleeping habit of most people. In order to submit a project, a
paper, or some other work at the last minute, they cram to finish it, staying up all night until they are done. Some
people just spend the night reading or doing other stuff that they just do not want to postpone for another time.
2. Internet Addiction - Social media is massively addictive. Many people would spend a lot of their time browsing
social media sites such as Facebook and YouTube. They are awake all night to converse and play with their friends
and forgo sleeping on time. This results in tiredness and unproductiveness in work, in school, and even at home.
3. Eating Before Sleeping - Eating could be one of the things we do that give us comfort—but should be discouraged
just before bedtime. Eating before sleeping can cause discomfort preventing us from falling asleep easily. When we
eat too close to our bedtime, it means that we go to our bed while digesting. This can cause acid reflux which makes a
person lose sleep. It is best to eat 4 hours before falling asleep so we can be sure that our digestive system has done its
job.
Stress Management
We need to deal with the fact that stress is part of our lives. Stress happens for many reasons – environmental factors,
fatigue, too much work, illness, and loneliness. It is inevitable; hence, needs to be handled properly. Handling stress
seems to be tough to do but we need to learn how to cope with it the right way. If not properly dealt with, it can lead to
many health concerns—difficulties in sleeping, poor immunity, hypertension, and even heart disease. One may also
perform poorly in physical activities because of stress. However, while some may be able to deal with stress, others
may not and resort to ineffective—or worst, unhealthy—means of dealing with stress.
Examples of such means that can be detrimental to health are the following:
1. Smoking
2. Bad Eating Habits – Skipping meals and/or overeating
3. Excessive alcohol intake
4. Excessive sleeping
5. Procrastinating – Trying to hide and escape the problem using delaying tactics rather than facing the problem
According to the World Health Organization, in 2012, out of 56 million deaths worldwide, 38 million were due to
cardiovascular diseases. Knowing this, making the decision to be aware of our health and to change to a healthier
lifestyle—through balanced diet, regular physical activity, and enough sleep—would be to our advantage.
LESSON 5: Eat Right for a Healthy Life
Four Types of Eating That You Should Know
 Fueling for Performance
Before heavy training, an athlete needs the right kind of food that can provide the proper fuel for his or her energy
requirement. There should be a balance among all food groups: carbohydrates, protein, fats, minerals, vitamins, and
water that will provide the body what it needs for an effective and optimum performance. Athletes usually practice
this sort of structured diet for good body composition, athletic performance, and recovery. In addition, athletes need to
eat a variety of food to stabilize the condition of the body. They need to eat regular meals and snacks and get enough
calories to fuel the body for training and athletic events. Athletes also need to drink more fluids as compared to nonathletes. This helps them to avoid dehydration which can cause dizziness, muscle cramps, and lightheadedness.
 Emotional Eating
Emotional eating is the practice of consuming large amounts of food in response to emotions instead of hunger. Many
people turn to food as a source of comfort, a stress reliever, or as a reward. Eating as a coping mechanism is unhealthy
because the problem is not addressed. Eating makes someone feel better for a while but the emotion (or its cause)
remains unaddressed. Overcoming this unhealthy habit means teaching an emotional eater healthier ways to deal with
stress and to develop better eating habits. If it is not resolved, emotional eating can lead to obesity and weight gain.
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DEPARTMENT OF EDUCATION
Regional Office No. 02 (Cagayan Valley)
DIVISION OF TUGUEGARAO CITY
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 Social Eating
Many times in our lives, we get invited to partake of all the scrumptious food on the table during celebrations.
Oftentimes, we indulge even if we are not hungry for the sake of being sociable and to not offend the host or the
group. This is called Social Eating. Sometimes, peer pressure is the reason why one feels compelled to consume more
calories than planned. Social eating can directly affect a person’s health, leading to obesity and other health-related
problems. While most of us try to maintain a good eating habit, attending social events with lots of eating can get in
the way. This only makes a healthy eating habit difficult to maintain.
 Distracted Eating
Have you tried eating while watching your favorite show or sports team on TV? Eating while watching TV for
extended periods of time poses a serious risk to your health. Many do not pay attention to their meal as they are
distracted with what they are watching, thus they tend to eat more. Others spend time eating junk food, sweets and soft
drinks while watching TV. This type of diet leads to overweight, obesity, and even increased risk to diseases like
diabetes and hypertension. Aside from consuming too much food, it promotes an unhealthy lifestyle—leading a
sedentary lifestyle rather than going out and doing physical activities.
Eating is important but we must learn to manage it properly. Too much or too little food consumed is unhealthy. It is
better to maintain a balanced diet and healthy lifestyle to prevent illness. No one have control our eating habits except
ourselves.
Lesson 6: Managing Stress through Physical Activity
The body’s response to the discomfort it experiences is called stress. Stress is the body’s way of reacting to an
external stimulus such as a discomfort. It activates the sympathetic nervous system, which brings about a fight or
flight response wherein cortisol and adrenaline is released into the bloodstream. These hormones stimulate your heart
to pump faster, making your blood pressure rise. Your muscles start to contract, your breathing quickens, and your
senses become more sensitive. These changes in your body caused by stress increases your stamina and strength,
makes you react quickly, and keeps you more focused.
Symptoms of Stress
Emotional
Nervousness, gets easily upset, moody Overwhelming feeling and sometimes uncontrollable
experience in relaxing the mind Low-self esteem, loneliness and the feeling of being worthless
Mental
Lack of focus
Disturb mind setting
Physical
Weak and lesser strength, easily gets cold and infection Headache Upset stomach, including diarrhea and
constipation Loss of appetite Aches, pains, tense muscles Sleeplessness
Physical Activities Mechanism in Coping with Stress
Keeping your body physically active can help improve overall disposition, increase the release of endorphins and offer
meditation-like qualities. Exercise can also reduce the fight or flight response often triggered by stress.
 Mood Booster
Engaging in physical activity can improve moods and make us feel better, increasing self-confidence, thus
reducing stress. Exercise can also improve our quality and ability to sleep, resulting in a fully rested body
which can definitely have a positive impact on our overall disposition and cognitive function.
 Endorphin Release
Participating in physical activity can result in an increase in endorphin levels. Endorphins are chemicals or
neurotransmitter hormones that are secreted from the brain and nervous system. It activates the body’s opiate
receptors thus it has analgesic properties that can make you feel good. It also gives a person the feeling of
achievement and being in control.
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Regional Office No. 02 (Cagayan Valley)
DIVISION OF TUGUEGARAO CITY
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 Mind Stimulator
Exercise can be a form of meditation. While involved in an engrossing physical activity, we may find that we
are concentrating strictly on the physical work. We tend to forget the problems and worries you have at
present. With this, our mind is somehow freed and stimulated to work and find solutions to our stress.
 Reduction of Fight or Flight Response
Stress, either big or small, activates our flight or fight response and in doing so, deluges our body with
different hormones including cortisol, adrenaline, and noradrenaline. Over-secretion of these hormones is
brought about by stress, thus must be controlled and returned to normal state. Otherwise it could interfere with
body functions leading to adrenal fatigue. Physical activity or movement metabolizes the hormones triggered
by stress, processing these chemicals and returning them to normal levels. Once these hormones have been
metabolized, the level of homeostasis improves, regulating the internal conditions of the body, thus bringing
in a state of balance and stability. In this manner, we feel calm and ready to gear up and face the world once
again.
Activity 1: I Realize Directions: Answer the following questions.
1. Do you have a healthy eating habit? Why did you say so? Explain.
2. In your self- check, what are some eating habits that you think should change? Why?
3. What eating habits should you continue? Why?
Lesson 7: Fitness Goals
 Improving fitness is an important goal for achieving optimum health
 If carefully planned, performed, monitored, and evaluated, positive health-related outcomes will be
achieved and that reduces their risks to acquiring health problems.
The principles of Physical Activity
1. Overload Principle
 This is the most basic principle that indicates doing “more than normal” for improvement to
happen.
 In order for the skeletal muscles to get stronger, additional load must be added and exerts
greater than load what was used to.
2. Principle of Progression
 It is a gradual increase in exerting effort or load that is done not too slowly, nor too rapidly.
 This principle aids safe and effective results
3. Principle of Specificity
 Overloading must specifically train a desired body part for it to improved
 Cardiovascular fitness may only improve flexibility to a small degree, and jogging and
running will not be a part of the exercise program for flexibility. Instead, select exercises with
emphasis on stretching out the muscles and joints.
 Use the appropriate type of exercise that directly improves your target muscles.
4. Principle for Reversibility
 Development of muscles will take place if regular movement and execution is done, and if
activity ceases, it will be reversed.
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Regional Office No. 02 (Cagayan Valley)
DIVISION OF TUGUEGARAO CITY
CAGAYAN NATIONAL HIGH SCHOOL
Telephone Numbers: (078) 255-1602, (078) 255-1618
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

This shows that benefit and changes achieved from overload will last only if training is
continuous.
The training effect is lost if the training is discontinued.
The FITT Principle of Physical Activity
Frequency
 Exercise refers to number of times a physical activity is done in each week.
Intensity
 The rate at which the activity is performed
 It is also referred to as the magnitude of the effort required to perform an activity or exercise.
 The intensity level target may be determined by computing the target heart rate (THR) range
based on the results of an exercise stress test considering the resting and exercise heart, with 60%
to 80% intensity level. (Karvonen’s Formula)
Activity 1: My Target Heart Rate
Directions: Compute your Target Heart Rate Range in 4 steps. Fill in the blanks below.
1. Get the Maximum Heart Rate
MHR = 220 - ___________
(your age)
MHR = _______________
2. Determine the Heart Rate Reserve
HRR = MHR - ________________________
( Resting Heart Rate)
(*Please refer to Self-Testing Activities)
HRR = ___________________
3. Take 60% and 80% of the HRR
a. 60% x HRR = _____________
b. 80% x HRR = _____________
4. Add each HRR to Resting Heart Rate (RHR) to obtain the Target Heart Rate (THR) range
a. 60% HRR ___________ + __________ = beats per minute
(RHR)
b. 80% HRR ___________ + __________ = beat per minute
(RHR)
Therefore, your Target Heart Rate range is ________________ to _____________ beats per minute
(4.a)
(4.b)
Type
 Determine by following the principle of progression and specificity.
 To attain a higher level of fitness, select the type of physical activity that challenges the body to
accept an increase of work and that answers you need.
Activity 2:
Directions: Identify what HRF component these physical activities belong to. Choose your answer from the
word pool and write your answers on the table provided for.
Republic of the Philippines
DEPARTMENT OF EDUCATION
Regional Office No. 02 (Cagayan Valley)
DIVISION OF TUGUEGARAO CITY
CAGAYAN NATIONAL HIGH SCHOOL
Telephone Numbers: (078) 255-1602, (078) 255-1618
E-mail Address:tuguegarao@deped.gov.ph
facebook.com/DepEdTuguegarao
Cardiovascular Fitness
Walking
Jogging
Lunges
Squats
Sit-ups
Flexibility
Dynamic Stretching
Body-weights exercises
Muscular Strength and
Endurance
Swimming Yoga
Brisk walking
Stretching
Planks
Time
 Is the duration or length of session of a physical activity. It is inversely related to intensity for the
more intense a work is done, the shorter time it is performed.
 Cardiovascular Fitness
Aerobic Exercises to improve Cardiovascular Endurance
 Walking
 Jogging
 Cycling/biking
 Hiking
 Skating
 Rollerblading
 Step aerobics
 Cardio machines e.g treadmill
 Sports e.g football, basketball, volleyball
 Flexibility Fitness
 Chest
 Upper back
 Back of Upper arms
 Calf
 Back of Thighs in lying position (prone)
 Back of Thighs in standing position
 Front of Thighs in lying position (supine)
 Front of Thighs in standing position
 Outer Thighs in lying position (prone)
 Inner Thighs in standing position
 Inner Thighs in lying position (prone)
 Lower backs in side lying position
 Lower backs in lying position (prone)
 Torso (long sitting position)
Republic of the Philippines
DEPARTMENT OF EDUCATION
Regional Office No. 02 (Cagayan Valley)
DIVISION OF TUGUEGARAO CITY
CAGAYAN NATIONAL HIGH SCHOOL
Telephone Numbers: (078) 255-1602, (078) 255-1618
E-mail Address:tuguegarao@deped.gov.ph
facebook.com/DepEdTuguegarao
 Muscular Strength and Endurance Fitness
 Dips
 Sit-ups
 Push-ups
 Power kicks
 Shoulder Presses
 Power Lunges
 Vertical Jumps

 Squat Jumps
 Pull ups
 Standing Squats
Prepared by:
MA. CRISTINA D. GALMAN
SAND Coordinator
Recommending Approval:
Approved by:
VINCENT S. STO TOMAS
Assistant Principal II
GRACE T. MACABABBAD
School Principal II