GRADE 12 PHYSICAL EDUCATION, Exams of Physical education

Download GRADE 12 PHYSICAL EDUCATION and more Exams Physical education in PDF only on Docsity! Pre-assessment Read carefully answer the following questions to identify what are the prior knowledge you have regarding the topics. 1. 10. Scarlett is planning to manage her exercise routine. For her to stick on her exercise routine, which of the following is the best thing that she should do? A. Set SMART goals C. Meditate B. Walk before you run D. Observe others . Dancing offers creative outlet for people to express their personalities in a safe environment. The statement means: A. It improves the condition of the heart C. It improves aerobic fitness B. Greater self-confidence and self-esteem D. Weight management Mhax performed a solo dance during the recital. The following steps were observed: bilao, hayon-hayon, dos-a-dos and Jaleo, what is the dance genre? A. Ballroom Dance B. Folk Dance C. Hip-hop Dance D. Modern Dance Angelo attended a battle during their school foundation day. He performed some b-boying, breaking, and down rock moves. What type of dance competion he is joining? A. Ballroom Dance B. Folk Dance C. Hip-hop Dance D. Modern Dance . Liam and Denise are the loveliest couple | love to see performing the Cha cha cha, Rumba and Jive. They won as the best couple for the Latin Discipline. What type of genre these dances belong? A. Ballroom Dance B. Folk Dance C. Hip-hop Dance D. Modern Dance Which of the following dance genre often considered to have emerged as a rejection of or rebellion against classical ballet? A. Ballroom Dance B. Folk Dance C. Hip-hop Dance D. Modern Dance Which component of physical fitness refers to the physical attributes such as the cardio-respiratory, muscular strength, and flexibility? A. Fitness B. Health-related C. Skills-related D. Talent-related The hexagonal test is performed by jumping to specific direction inside the hexagon in two revolutions in the shortest period of time. Which component is being assessed? A. Agility B. Balance C. Coordination D. Speed Which of the following FITT principle refers to the amount of energy the exercise requires? A. Frequency B. Intensity C. Time D. Type Sunshine gain her weights and eventually turned obese over the years. Her reason is, “it’s easier for me to find excuses not to exercise than to go out to do something”. This barrier in participating physical activities refers to: HOPE 3 Activity Sheet WEEK 1 A. Lack of time C. Lack of will power B. Lack of energy D. Lack of skill People from different places enjoy dancing such as in schools, social venues, community halls, our own home and even in social media through vlogs and tiktok. Dancing has become popular way to be active and a healthy exercise program. Dance was originally a form of social gathering and evolved into a competitive event as time evolves. Dancing is a good recreational activity cause no matter whether it is cold or raining, dancing can be done indoors. With the present situation of pandemic COVID 19, moving your body with the rhythm of the music is not a hindrance to stay fit and active. There many forms of dances, from traditional dance, folk dance, modern contemporary dance, ballroom dance, cheer dance, hip hop and street dance. So be ready to groove your moves exploring the different genre of the “world of dance”. Optimize Energy Through Dance At the end of this lesson, you are expected to: v¥ Determine the different aerobic and anaerobic activities and its importance; Value the importance of food as fuel for energy; and Explain how to optimize the energy systems for safe and improved performance. v v Food Fuels for Energy 1. Carbohydrates (CHO) - preferred source of fuel during exercise (glycogen) 2. Fat - concentrated fuel used during rest and prolonged subOmaximal exercise 3. Protein - used for growth and repair (negligible use during exercise) Energy is the ability or capacity to do work and is measured in calories or joules. There are three energy systems: 1. ATP or Adenosine Triphosphate - an organic compound that provides energy to drive many processes in living cells such as muscle contraction, nerve impulse propagation. 2. Glycolytic System - the breakdown (lysis) of glucose and consists of a series of chemical reactions that are controlled by enzymes 3. Oxidative System - also known as Krebs Cycle and the citric acid cycle. In this system, carbohydrates and fats are the primary energy sources converted into ATP and this process takes place in the mitochondria of the cell. If we have enough oxygen present in the blood, then pyruvate, the end product of glycolysis, is shuttled to the mitochondria and we enter the oxidative energy system. “Training long, slow distance can help us build an aerobic base and help strengthen this oxidative system by increasing your VO2 max, which is our ability to utilize the oxygen we take in.” Aerobic vs Anaerobic Aerobic exercise is any type of cardiovascular conditioning or “cardio”. During the cardiovascular conditioning, your breathing and heart Source:https://www.therapistaid.com/worksheets/progressive-muscle-relaxation-script. pdf? flbclid=IwAR3qDfQOLKIDKWFSNc8v2w6cCBin-kQ FONBPvFFuEaFvcF7XNmKvoQ6F4TM Reflection 1 1. What are the things you want to discuss further related to the questions about? Why? 2. How does the energy system works? 3. Why is it important study those energy system? Discuss your answers. HOPE 3 Activity Sheet WEEK 2 Managing Stress Through Dance (Part 1) At the end of this lesson, you are expected to: v Identify BMI classifications and different physical fitness tests; v Appreciate the importance of exercise and different dances; and v Execute the different physical fitness tests. Exercise increases your overall health and your sense of well-being, which puts more pep in your step every day. Exercise has some direct stress- busting benefits. ¢ It pumps your endorphins ¢ It's meditation in motion ¢ It improves your mood How to make your exercise Steps for sticking exercise routine successful: ¢ Set SMART goals ¢ Consult with your doctor ¢ Find a friend ¢ Walk before you run ¢ Change up your routine ¢ Do what you love ¢ Exercise in increments ¢ Schedule your work out Before exploring our body with dance activities, we must assess our body if we are healthy enough to face different genre of dance as we optimize our energies. Based on the DepEd Order No. 34, s. 2019 signed December 9, 2019 also known as Revised Physical Fitness Test Manual, the following are objectives of the following activity: 1. To determine the level of fitness of students; 2. To identify strength and weaknesses for development and improvement; 3. To provide baseline data for selection of physical activities for enhancement of health and skill performance; 4. To gather data for the development of norms and standards; 5. To motivate, guide and counsel pupils/students in selecting sports for recreation, competition and lifetime participation Physical Fitness Test is a set of measures designed to determine a student's level of physical fitness. It is intended to test two categories of physical fitness commonly referred to as “health-related” and “skill-related”. Health-related components refer to those physical attributes which enable a person to cope with the requirements of daily living such as: vY cardio-vascular endurance or stamina vy muscular strength and endurance Vv flexibility Y appropriate body mass index (BMI) Skill-related components are physical abilities that show potential for good performance in certain skills (usually in sports) like: v speed v agility v reaction time or quickness v balance ¥ coordination https://www.deped.gov.ph/wp-content/uploads/2019/12/DO_s2019_034.pdf Physical Fitness Test 1. 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 H? where H is the height in METERS Example: BMI = 30kq = 30 = 20.83 (Normal) (1.20m)? 1.44 BMI Classification Below 18.5 | Underweight 18.5 - 24.9 | Normal 25.0 - 29.9 | Overweight 30.0 - Above | Obese 2. Zipper Test - to test the flexibility of the shoulder girdle Scoring - record zipper test to the nearest 0.1 centimeter SCOR STANDARD INTERPRETATIO E N 5 Fingers overlapped by 6cm and above Excellent 4 Fingers overlapped by 4cm to 5.9 cm Very good 3 Fingers overlapped by 2cm to 3.9 cm Good 2 Fingers overlapped by 0.1 cm to 1.9cm Fair 1 Just touched the fingers Needs Improvement 0 Gap of 0.1 or wider Poor 3. 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 SCOR STANDARD INTERPRETATION E 5 61cm and above Excellent 4 46cm - 60.9cm Very good 3 31cm - 45.9cm Good 2 16cm - 45.9cm Fair 1 0- 30.9cm Needs Improvement 4. 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 5. 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 STANDARD 7 INTERPRETATION Boys Girls 5 33 and above 33 and above Excellent 4 25 to 32 25 to 32 Very good 3 17 to 24 17 to 24 Good re rrHess! = : ur scores in the score sheet. Follow the template below. You’ve been doing these test since your Junior High School years. To do it, you will be needing the help of someone from your household to assist you. Capture some photos while doing the tests and attach on a sheet of paper together with the results of each test (the score with interpretation). Be honest to yourself! Let’s begin performing Physical Fitness Test. 1. Compute your BMI (show the solution) based on the given standard formula and identify in what BMI classification your body falls. 2. Perform the Physical Fitness Tests. Fitness Tests _ Pre-Test Date: Post-Test Date: Date Performed Result Score/Interpretation Result Score/ Health Related Components Height (meters) Weight (kilograms) Body Mass Index (BMI) Classification Heart Rate Before the Activity After the Activity Push Up Basic Plank Zipper Test I R I R L R I R Sit and Reach Skill Related Components Juggling Hexagon Agility Test 40-meter sprint Standing Long Jump Stork Balance Stand Test L R L R L R L R Stick Drop Test What are my strengthe? What are my weaknesses? Teacher's Signature Managing Stress Through Dance (Part 2) DANCE as Stress Reliever People from different places enjoy dancing such as in schools, social venues, community halls, our own home and even in social media through vlogs and tiktok. Dancing has become popular way to be active and a healthy exercise program. Here are some reasons why dancing is a popular stress reliever: 1. When the body feels good, the mind does too! The scientific reason for why dance has the ability to act a stress reliever stems from the idea that when the body feels good, the mind does, too. Any type of physical activity releases neurotransmitters and endorphins which serve to alleviate stress. Endorphins are body’s natural pain killer to reduce stress and improve the mind’s perception of the world. It cause the body to feel calm and optimistic. It also aids in improving the quality of sleep, so that a few sleepless nights due to stress can be avoided after dancing! 2. Dance offers a creative outlet for people to express their personalities in a safe environment. Dancing offers an outlet for people to express who they are - through music, movements or even costumes! Dancing helps you connect to whom who you really are. 3. Dancing improves your physical health. From weight loss, to increased flexibility, stronger bones and building muscle tone, dancing is a total body workout. Introduction to Dance The fundamental principle that dance is an art form or activity that utilizes the body and the range of movement of which the body is capable. Unlike the movements performed in everyday living, dance movements are not directly related to work, travel, or survival. Dance may, of course, be made up of movements associated with these activities, as in the work dances common to many cultures, and it may even accompany such activities. But even in the most practical dances, movements that make up the dance are not reducible to those of straightforward labor; rather, they involve some extra qualities such as self-expression, aesthetic pleasure, and entertainment. One of the most basic motives of dance is the expression and communication of emotion. People—and even certain higher animals—often dance as a way of releasing powerful feelings, such as sudden accesses of high spirits, joy, impatience, or anger. These motive forces can be seen not only in the spontaneous skipping, stamping, and jumping movements often performed in moments of intense emotion, but also in the more formalized movements of “set” dances, such as tribal war dances or festive folk dances. Dance Genre: 1. Folk Dance - a dance developed by people that reflect the life of the people of a certain country or region. (Wikipedia) 2. Modern Dance - a broad genre of western concert or theatrical dance, primarily arising out of Germany and the United States in the late 19th and early 20th centuries. It is often considered to have emerged as a rejection of or rebellion against, classical ballet. (Wikipedia) 3. Ballroom Dance - a set of partner dance enjoyed socially and competitively around the world. With the emergence of dance competition, it is now known as Dancesports. (Wikipedia) HOPE 3 Activity Sheet WEEK 3 Hip-hop Dance - also known as street dance styles primarily to hip-hop music or that have evolved as part of hip-hop culture. (Wikipedia) Activity 3.1 List down at least five (5) Physical and Mental Benefits of Dancing: UBRWNE Activity 3.2 Try to identify the dance genre of the following terminologies. Write Folk, Modern, Ballroom or Hip-hop 1. Abduction 2. Abracete 3. B-boy 4. Battle 5. Bilao 6. Breaking 7. Cuban Breaks 8. Cypher 9. Distal 10. Dos-a-Dos Activity 3.3 11. Down rock 12. Flexion 13. Hayon-hayon 14. Jaleo 15. Latin Discipline 16. Plantar 17. Proximal 18. Spot Turn 19. Standard Discipline 20. Whisk Discuss briefly the following Physical Fitness components: Health-Related Component Skills-Related Component Ex. BMI - is the body’s relative amount of fat to fat- free mass Activity 4.2 After self-directed activities, what are the most significant learnings you earned from each topics? Follow the format below and write your answers in a separate sheet. Type of Dance Terms Body Part Improved Values and Attitude EX. Fundamental Arm | Oblique ‘Arm Strength Persistence and Feet Positions Raise Abdominal Stamina Accuracy Half-circle Discipline References Aparato, Conrado R., Zyra Ruth Talaroc Brebante, Lualhati Fernando Callo, and Peter Fermin Dajime. Physical Education and Health. 2. Vol. 2. Manila: Rex Bookstore, 2017. Therapistaid.com. 2020. [online] Available at: <https://www.therapistaid.com/worksheets/progressive-muscle-relaxation-script. pdf? fbclid=IwAR3qDf{QOLKIDKwFSNc8v2w6cCBln- kQFQNBPvFFuEaFvcF7XNmKvoQ6F4TM> [Accessed 23 September 2020]. Villegas, Sunshine R. Story. In Health Optimizing P hysical Education 31, 1:3-24. Cagayan de Oro City, n.d.