PE 12, (HOPE3) Q2, Module 2, Lesson 5 Final
PE 12, (HOPE3) Q2, Module 2, Lesson 5 Final
PE 12, (HOPE3) Q2, Module 2, Lesson 5 Final
Senior High
NOT FOR SALE School
NOT
Health
Optimizing
Physical
Education 3
1st Semester - Module 2
DANCE
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Senior
Senior High
High School
School
Health
Optimizing
Physical
Education 3
1st Semester - Module 2
DANCE
What I Know...............................................................................................................................................iii
Lesson 5 :
Personal Safety with Dance.............................................................................................1
What’s New......................................................................................................................1
What Is It...........................................................................................................................4
What’s More....................................................................................................................5
What Can I Do................................................................................................................6
What I Have Learned..................................................................................................7
What I Can Do................................................................................................................8
Summary
Assessment: (Post-Test)……………………………………………………………… 9
Key to Answers........................................................................................................................................11
References.................................................................................................................................................12
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What This Module is About
These days, people love to watch other people dance. Competitive dance
shows like So You Think You Can Dance, and Dancing with the Stars are
dominating the world of reality television. What you may not realize, however, is that
if you get off the couch and dance yourself, it is a great way to keep your body and
mind healthy. Studies show that dancing can help you lose weight, stay flexible,
reduce stress, make friends, and more.
Being Senior High School students, you are expected to be conversant, not
just in terms of literatures, but technical related skill such as dancing.
to be able to fully comprehend to what extent knowledge may be applied and
dispersed.
But first, we need to take a close look how dance can stimulate physical and
emotional, there are also cognitive and social elements to it.
The picture above speaks about the power of dancing in any stage of living. It
gives energy and happiness. (Retrieved from https://www.health/creative-movement-
exercise-a-hit-with-seniorsseptember 22, 2015)
(PEH12FH-Ia-t-12)
How to Learn from this Module
To achieve the objectives cited above, you are to do the following:
• Take your time reading the lessons carefully.
• Follow the directions and/or instructions in the activities and exercises
diligently.
• Answer all the given tests and exercises.
Icons of this Module
This part contains learning objectives
What I Need to that
are set for you to learn as you go along
Know the
module.
II
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Pre-Test
Multiple Choice. Select the letter of the best answer from among the given choices.
________2. A condition whose symptoms may include heavy sweeting, rapid pulse
and heat cramps.
A. body overheating B. hypothermia
C. osteoarthritis D. fatigue
________3 It occurs when your blood pressure drops and blood flow to the brain is
temporarily reduced.
A. hyperthermia B. fatigue
C. heat syncope D. body overheating
________7. A medical emergency that occurs when your body loses heat faster
than it can produce heat, causing a dangerously low body temperature.
A. heat stroke B. fatigue
C. heat stress D. hypothermia
________14. Which of the following clinical signs is not associated with heatstroke?
a. Disseminated intravascular coagulopathy
b. Hypothermia
c. Tachycardia
d. Collapse
________15. What part of the exercise workout can also reduce the strain on the
heart imposed by rapidly engaging in heavy exercise, and may reduce
the risk of muscle and tendon injuries?
a. cool-down
b. warm - up
c. strength activities
d. aerobic activity
Lesson Personal Safety with Dance
5
“Most dancers or performers just run out of the theatre after their performance
is over. They remove their makeup, take off their costumes and off they go. It’s so
important to take 5 or 10 minutes after a show to stretch before going home and, if
they can’t, then once they get home.”
What to stretch
Though dancing is a full-body workout, some muscles are used more than others
and therefore, need more attention after.
Stretching your feet and legs seems like a no-brainer, but there are other muscles at
work that are not as obvious.
Your hip flexors, for example, allow you to lift your knees and bend your waist.
They also play a key role in keeping your hips and lower back strong, flexible, and
aligned. Your quadriceps move your knees and help rotate your hips.
The piriformis muscle is located behind your gluteus maximus and assists with
rotating your hips and turning out your feet.
Stretch these often-neglected parts of your body to dance better, stay injury-free and
hydrated.
How to stretch?
Hip Flexor/Quad
Stand with your right foot behind you and left foot in front. Keep
your heels on the floor and your feet parallel. Bend your front leg
while keeping your back leg straight.
Put both hands on a wall and lean forward, keeping your arms
straight, until you feel the stretch in your calf. Hold for 30
seconds and repeat on the opposite side.
Piriformis
Stand holding onto a chair with your right hand and grasping
your left foot with your left hand.
Maintain a flat back and pull your heel toward your butt, keeping
your knee close to your opposite leg.
Make sure you tuck your pelvis and be careful not to hike your
hip up. Hold for 30 seconds and repeat on the opposite side.
Lay on your back with your knees bent and place your right
ankle on the opposite knee.
Grasp your unelevated thigh behind the knee and pull gently
toward your chest until you feel the stretch in your butt.
Stretching keeps the muscles flexible, strong, and healthy, and we need
that flexibility to maintain a range of motion in the joints. Without it, the
muscles shorten and become tight. Then, when you call on the muscles
for activity, they are weak and unable to extend all the way.
Activity 1: Different Kinds of Dance Exercise
2.
As you may have written from the list above, most Fitness exercises were
created for cardio-vascular maneuvers.it comprises the heart and blood vessels and
carries nutrients and oxygen to the tissues of the body and removes carbon dioxide
and other wastes. While cardio - vascular is operating not in a normal effort the body
needs water. So, what is the purpose of water to your body anyway?
Your body uses water in all its cells, organs, and tissues to help regulate its
temperature and maintain other bodily functions. Because your body loses water
through breathing, sweating, and digestion, it is important to rehydrate by drinking
fluids and eating foods that contain water.
(https://familydoctor.org/hydration-why-its-so-important/)
If fluid is not replaced, the dancer will become dehydrated. Muscle cramps,
electrolyte deficits and muscle fatigue may be associated with dehydration and heat
cramps.
It occurs when you use or lose more fluid than you take in, and your body
does not have enough water and other fluids to carry out its normal functions.
Water makes up approximately 60% of body weight and is the largest component of
the human body. The muscles we work so hard to develop as dancers (skeletal
muscles) are about 73% water, your blood is about 93% water and even bones and
teeth contain some water.
It is important for dancers to know that being properly hydrated helps keep the
body from overheating. Helping the body promote heat loss when dancing full out will
improve athletic performance and aid in recovery.
This is especially important for dancers wearing hot costumes and performing under
stage lights. Sweat losses during performance can be significantly more than during
rehearsal of the same piece. Therefore, drinking regularly (even small, regular sips)
is an important habit during a show.
It occurs when people push themselves too hard during physical activities like
Dancing causes injury when a person works beyond his or her physical capacity and
tolerances of his or her body’s soft tissues. Factors related to overexertion are age,
physical condition, body flexibility, obesity, strength, and tolerance.
Overexertion injuries are generally of two types:
Sprains - stretching or tearing of ligaments
Strains - stretching or tearing tendons or muscles
Hypothermia is a medical emergency that occurs when your body loses heat
faster than it can produce heat, causing a dangerously low body temperature.
Normal body temperature is around 98.6 F (37 C). Hypothermia (hi-poe-THUR-me-
uh) occurs as your body temperature falls below 95 F (35 C).
To give you more of this concept, you may answer the activity below.
Answer the following questions based on your learning. Be brief and concise.
1. From your own point of view, make a list that describes a person who is
experiencing Dehydration. Write down at least five (5) symptoms.
a.
b.
c.
d.
e.
2. Of the list that you have enumerated in your FITNESS ROUTINE, which
routine should always be remember when conducting any Physical Activity?
Why?
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
The COVID-19 pandemic means that many of us are staying at home and
doing less in terms of social interactions and exercise. This can have a negative
effect on your physical and mental health.
Remember - Just taking a short break from sitting, by doing 3-4 minutes of light
intensity physical movement, such as walking or stretching, will help ease your
muscles and improve blood circulation and muscle activity.
ho.int/news-room/campaigns/connecting-the-world-to-combat coronavirus/healthyathome/healthyathome
Search some fitness challenge in the internet that you are interested in
accepting the challenge. Your task is to make a fitness vlog for 7 days, relating to
the challenge and gather a short vlog. For compilation.
Multiple Choice. Select the letter of the best answer from among the given choices.
________1. An illness that can be caused by exposure to extreme heat.
A. heat stroke B. fatigue
C. heat stress D. hypothermia
________2. Exertional heat stroke may be caused by which of the following?
a. Confinement in a hot care
b. Exposure to high temperatures and humidity
c. Strenuous physical exercise
d. Being kept in a conservatory in the summer
________3. It occurs when your blood pressure drops and blood flow to the brain is
temporarily reduced.
A. hyperthermia B. fatigue
C. heat syncope D. body overheating
________4. It tends to occur in people who have a diminished ability to regulate
body temperature, such as older people, very young children or people
with chronic illnesses.
A. Nonexertional heat stroke B. Exertional heat
C. heat stress D. hypothermia
________ 5. What part of the exercise workout can also reduce the strain on the
heart imposed by rapidly engaging in heavy exercise, and may reduce
the risk of muscle and tendon injuries?
a. cool-down
b. warm - up
c. strength activities
d. aerobic activity
________6. A medical emergency that occurs when your body loses heat faster
than it can produce heat, causing a dangerously low body temperature.
A. heat stroke B. fatigue
C. heat stress D. hypothermia
________7. What is the largest component of the human body?
A. skin B. carbon
C. water D. calcium
________8. When dehydration occurs, the blood becomes:
A. thicker B. colder
C. thinner D. none of the above
________9. A heat- related condition characterized by an abnormally high body
temperature.
A. heat stroke B. overexertion
C. hypothermia D. hyperthermia
________10. During early stages of hypothermia, heart rate will _________.
A. increase B. stay the same
C. decrease D. stop
9
________11. A condition whose symptoms may include heavy sweeting, rapid
pulse and heat cramps.
A. body overheating B. hypothermia
C. osteoarthritis D. fatigue
________12. Which of the following clinical signs is not associated with heatstroke?
a. Disseminated intravascular coagulopathy
b. Hypothermia
c. Tachycardia
d. Collapse
________13. A term used to describe an overall feeling of tiredness or lack of
energy
A. heat stroke B. fatigue
C. heat stress D. hypothermia
________14. This occurs when people push themselves too hard during physical
activities like dancing.
A. heat stroke B. overexertion
C. hypothermia D. hyperthermia
________15. occurs when someone is vigorously active in a hot environment, such
as playing sports on a hot summer day or participating in military
training activities.
A. Nonexertional heat stroke B. Exertional heat
C. heat stress D. hypothermia
10
11
References:
Nutrition For Sport, Exercise, And Health By Marie Spano,Laura Kruskall & D.
Travis Thomas Publishers. 2017
Ultimate Fitness: The Quest for Truth about Health and Exercise, Abridged,
May 1, 2003
Applied Anatomy of Aerial Arts: An Illustrated Guide to Strength, Flexibility,
Training, and Injury Prevention, 2018 -Emily Scherb
Full Life Fitness: A Complete Exercise Program for Mature Adults Paperback
– August 23, 20013 VL 7
The Fit and Healthy Dancer
Energizing Workout
Book by Caron Bosler, Efua Baker, and Suzanne Martin, 2012
Book by Colin Boreham, N. C. Craig Sharp, and Yiannis Koutedakis February
2013
www.health/creative-movement-exercise-a-hit-with-seniorsseptember 22,
2015)
(https://familydoctor.org/hydration-why-its-so-important/)
https://www.who.int/
https://www.edu.gov.mb.ca/k12/cur/physhlth/frame_found_gr11/rm/inde
x.html
https://ausdance.org.au/articles/details/safe-dance-practice
https://ausdance.org.au/articles/details/safe-dance-practice