12

PHYSICAL
EDUCATION
FASHION GENERAL
Quarter 2
Dancing as a Moderate to
Vigorous Physical Activity
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. Code: PE12FH-
la-t-8 Week 5

At the end of the lesson, you should be able to:

1. Identify the characteristics of dance
2. Calculate how much calories you burned per minute in
dancing
3. Appreciate the importance of moderate-intensity and
vigorous_x0002_intensity dancing for 60 minutes in most days
of the week
 True or False
Direction: Write TRUE if the statement is correct and FALSE if it
is incorrect. Write your answers in your activity notebook.

______1. Unity is the interconnected phases of the dance that are

coherent and flow smoothly together.
______2. Variety and Contrast are emphasized movements that give
a feeling of
closure and phrases of choreography are repeated.
______3. Continuity and Development mean phrases of that dance
that are
organized progressively, making each movement phrase move
naturally into the next.
______4. The climax is where the apex of energy in the dance is
reached.
______5. The transition can be a phrase of the dance where
choreography is
 True or False
Direction: Write TRUE if the statement is correct and FALSE if it
is incorrect. Write your answers in your activity notebook.

______6. Repetition is the link between movements, phrases, and

sections of the
dance. It makes the logical progression of the dance flow smoothly.
______7. A motif is an instrument by which ideas and elements are
arranged or
combined into a logical sequence.
______8. The beginning of dance may come in a form of shape, a
pose, or an
entrance.
______9. A single movement or a short phrase of movement that
embodies the style
and intention of the dance are called a motif.
______10. Choreographers and dancers use movement phrasing
What is a 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 the sections together form a whole dance.
Therefore, “a phrase is the smallest unit of forms in the
whole dance” (Blom a Chaplin, 1988). It can be related to a
sentence in writing compositions. Choreographers and dancers use
movement phrasing when working on dances.
Although Minton (1997) suggests that movement phrases should
vary in length and shape, most of the dances these days use equal
length phrases. Commonly, a single phrase consists of eight
counts. It is easier for building routines and choreographic
combinations with an 8-counts phrase.
 Task 1: DO THE SIMPLE DANCE PHRASE

Directions: Construct dance phrases/steps that include only

movements that
you consider pleasing or beautiful. Choose at least four movements
and
combine them in one phrase. You may choose how long or short
your phrase
is and find a music that best suits the movements you created.
Perform all the
movements with music and video record it. Final video output may
be posted
through Facebook or YouTube or sent via email/messenger to your
teacher. If
you don’t have data or internet connection, video outputs will be
 Task 2: Estimated Kilocalories Per Minute
Direction: Compute the calories you burned per minute in the
following physical activities. Write your answers in your
Sitting: notebook.
Calories burned = 0.0175 x Your body Weight in Kilograms

Standing:
Calories burned = 0.0210 x Your body Weight in Kilograms

Walking Leisurely:
Calories burned = 0.0525 x Your body Weight in Kilograms

Moderate Intensity Exercise:

Calories burned = 0.1400 x Your body Weight in Kilograms

Vigorous Intensity Exercise:

Calories burned = 0.2100 x Your body Weight in Kilograms
 Read and answer the questions carefully. Write your answers in
your notebook.

1. Were you able to easily construct a simple dance phrase? Why or why
not?
______________________________________________________________
______________________________________________________________
______________________________________________________________
2. What are the things you considered in developing your simple dance
phrase?
______________________________________________________________
______________________________________________________________
______________________________________________________________
3. Why is it important to compute the calories burned in doing a certain
activity?
______________________________________________________________
______________________________________________________________
______________________________________________________________
According to the World Health Organization, to
improve cardiorespiratory and muscular fitness, bone
health, and cardiovascular and metabolic health
biomarkers:
1. Children and youth aged 5–17 should accumulate at
least 60 minutes of moderate- to vigorous-intensity
physical activity daily.
2. Amounts of physical activity greater than 60 minutes
provide additional health benefits.
3. Most of the daily physical activity should be aerobic.
Vigorous-intensity activities should be incorporated,
including those that strengthen muscle and bone, at least
What makes a good dance?

A good dance displays a significant meaning or conveys a

message.
Sometimes, it also portrays life experiences. Dance may
be presented abstractly and symbolically but still, convey
emotion and meaning (McGreevy-Nichols et al. 2005).
A good dance lifts and transports the audience from their
seats during the performance.
What are the characteristics of a good dance?
Like any superb tasting dish, dance can only be
considered good if it has the right ingredients. Whether it
has a meaning or maybe presented abstractly, it must
contain certain qualities that make the choreography
effective. These characteristics include unity, continuity
and development, variety and contrast, transition,
repetition, and climax.
1. Unity. The interconnected phrases of the
dance that 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 progressive,
making each movement phrase move
naturally into the next.
3. Variety and Contrast. Making several
variations that highlight the facet of the motif.
This provides variety within the development of
dance. It introduces new material, which is
noticeably different from anything so far seen in
the dance
(Rickett-Young, 1996). Variety and contrast in
movement phrases add excitement and flavor in
the dance. Changing the direction, use of energy,
timing of a movement phrase, and avoiding
repetition in the exact ways to add variety to the
4. Transition. This is the link between
movements, phrases, and sections of the dance. It
makes the logical progression of the dance flow
smoothly. Transitions may vary from length and
complexity. They may be long or short, gradual or
abrupt.
5. Repetition. It emphasizes movements and
phrases that are important to the dance and gives
a feeling of closure to a work (Minton, 2007).
Some phrases need to be repeated in
choreography so that the audience can see those
6. Climax. This is where the apex of energy in the
dance is reached (Schrader, 1996). 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
(Rickett-Young, 1996).
 According to the Health Fitness Revolution,
exercises don’t have to be a chore. Zumba is an
aerobic exercise that doesn’t feel like one but a
fun dance party. The music used in Zumba
sessions are fast, upbeat, and contagious, so you
can’t help but keep moving. As the world adapts
to the COVID-19 pandemic and partakes in social
distancing, everyone is looking for ways to stay
active at home, and Zumba is a great, mood-
boosting option! Several instructors are
conducting Zumba classes on YouTube,
Facebook, or Zoom where you can invite your
friends to join too. Since these virtual classes
take place in a group setting, Zumba is by far
one of the best ways to get your friends in on
Moderate to Vigorous dancing requires a lot of energy. One way to calculate
your exercise routine and help keep you
your body’s energy expenditure is with metabolic equivalents, also known as
accountable, even while at home.
METs. One MET is the energy you spend sitting at rest. An activity with a MET
value of four means you are exerting four times the energy than you would if
you are sitting down.
The more MET value a physical activity has, the more calories you
burned. Thus,
you can calculate the estimate calories you burned if you know the
MET value of the physical activity you are doing by using the
formula:

METs x 3.5 x (your body weight in kilograms) / 200 = calories

burned per
minute.

Example: Irish is a 19-year-old student who weighs 60 kilograms.

She started
cycling with a speed of 12 mph for 60 minutes thrice a week.
Cycling has a MET
value of 8. Determine the calories burned per minute by Irish.
 Task 4: How many calories are you burning in dancing?
Direction: Calculate the calories burned per minute by
the different types of dance using the formula below.
Write your answers in your notebook.

Formula:
METs x 3.5 x (your body weight in kilograms) / 200 =
calories burned per minute.
1. Traditional Dance – 4.5 METs (Source: Compendium of
PA)
2. Ballroom Dance (Competitive) - 11.3 METs (Source:
Compendium of PA)
3. Modern and Contemporary Dance (Vigorous) - 6.8 METs
(Source: Compendium
of PA)
Task 5: Assess the Dance
Direction: Watch a dance presentation of a group of Filipino
dancers. Rate and give comments, reactions, or suggestions on
their dance presentation using the characteristics of a good dance
discussed in this module. Watch the videos using the links:
[Link]
or[Link]
Instructions: Read and complete the statements below.
Write your answers in your notebook.
 I. Write TRUE if the statement is correct or FALSE if
the statement is incorrect. Write your answers in
your notebook.
________1. The METs value of Moderate Intensity Physical
Activities is higher than the METs value of Vigorous
Intensity Physical Activities.
_______2. The MET is the rate of energy you expended per
unit of time.
_______3. Zumba is an aerobic exercise.
_______4. 60 minutes of Moderate to Vigorous Physical
Activity does not provide additional health benefits.
_______5. Zumba classes have stopped during the ECQ
and GCQ due to the COVID-19 pandemic.
 II. Calculate the calories burned per minute using
the formula below. Write your answers in your
notebook. (Correct Solution and Answer: 5 points)
Formula:
METs x 3.5 x (your body weight in kilograms) / 200 =
calories burned per minute.
1. Brian is a Senior High school student that weighs 70 kilograms. Every
Monday, Wednesday, and Saturday for the past month, he performed modern
1. and
Brian is a
contemporary Senior
dances High
with a moderate school
intensity student
to lose weight. Moderate that
weighs 70Contemporary
Modern and kilograms. dancingEvery
have a MET Monday, Wednesday,
value of 5.0. Determine the
calories burned by Brian.
and Saturday for the past month, he performed
modern and contemporary dances with a
moderate intensity to lose weight. Moderate
Modern and Contemporary dancing have a MET
value of 5.0. Determine the calories burned by
Brian.
 II. Calculate the calories burned per minute using
the formula below. Write your answers in your
notebook. (Correct Solution and Answer: 5 points)
Formula:
METs x 3.5 x (your body weight in kilograms) / 200 =
calories burned per minute.
1. Brian is a Senior High school student that weighs 70 kilograms. Every
Monday, Wednesday, and Saturday for the past month, he performed modern
2. and
Claire is adances
contemporary 17-year-old
with a moderate student
intensity to losethat
weight. weighs
Moderate 56
kilograms. She attends
Modern and Contemporary dancing have a Zumba
MET value of [Link]
Determine theevery
calories burned by Brian.
Tuesday, Wednesday, Friday, and Saturday to lose
weight. Vigorous Aerobic Dancing has 7.3 METs.
Determine the calories burned by Claire.
Glossary
The following terms used in this module are defined as
follows:
Aerobic Exercise involves rhythmic movements using large
muscles andisisa Senior
1. Brian sustained forstudent
High school a long thattime.
weighs 70 kilograms. Every
Calories
Monday,refer to and
Wednesday, a Saturday
measure for theof
pastenergy expenditure
month, he performed modern and
storedandenergy.
contemporary dances with a moderate intensity to lose weight. Moderate
Modern and Contemporary dancing have a MET value of 5.0. Determine the
Dancing refers to thecalories movement of the body rhythmically,
burned by Brian.
usually to music and within a given space, to express an idea
or emotion, release energy, or simply taking delight in the
movement itself.
Metabolic Equivalents rate of energy one expended per
unit of time.
Moderate physical activity refers to activities equivalent
in intensity to brisk walking or bicycling.