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Physical Education
Quarter 4 – Module 4b:
Other Dance Forms
MAPEH – Grade 10
Alternative Delivery Mode
Quarter 4 – Module 4b: Other Dance Forms
First Edition, 2021

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use these 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

Bethel- Anne S. Parco
Writer:
Ian John Emmanuel T. Tubio, Mary Rose G. Acupanda
Editor:
Bethel- Anne S. Parco
Reviewer:

Management Team: Senen Priscillo P. Paulin, CESO VJenith C. Cabajon

Joelyza M. Arcilla, Ed.DRosela R. Abiera
Marcelo K. Palispis, Ed.DElmar L. Cabrera
Nilita L. Ragay, Ed. D.Maricel S. Rasid

Printed in the Philippines by

Department of Education –Region VII Schools Division of Negros Oriental

Office Address: Kagawasan, Ave., Daro, Dumaguete City, Negros Oriental

Tele #: (035) 225 2376 / 541 1117
E-mail Address: negros.oriental@deped.gov.ph
 What I Need to Know

Hello! Welcome to PE, Quarter 4!

Lifestyle is the day to day behaviors and functions of individuals in job, activities, fun and diet. Rece
With this module, you will learn to relate cheer dancing and contemporary dancing with eating healt
.So continue to learn more with the aid of this module.

LEARNING COMPETENCY:

- Assesses physical activities, exercises and eating habits.

PE10PF - IVa - h -39
- Engages in moderate to vigorous physical activities for at least 60
minutes a day in and out of school.
PE10PFIVc-h-45

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

Discus the importance of nutrition in physical activities like cheerdancing.

Actively perform cheerdancing skills and syllabized warm-up exercises.
Create a promotional ad for cheerdancing and its benefits.
 What I Know

PRE ASSESSMENT
Direction:Read the questions carefully and choose from the box the correct answer. W

water macronutrients carbohydrates protein

micronutrients microminerals hydrogenation fiber
fats trace minerals water soluble vitamins lipids

Carbohydrates, proteins and fats are known as

Vitamins and minerals are also known as.
3.-4. These provide energy for daily activities during exercises, recreational activities, and sport
The third kind of carbohydrates that the body cannot break down and absorb which could be fou
This is used to promote growth and normal body functions.
This changes the structure of fats to make it more stable but produces more saturated fats.
These are vitamins which are not stored easily and can get flushed out with urine when consum
These are needed in larger amounts than trace minerals in order to perform specific roles in the
The most important nutrient required for all human beings for hydration.

What’s In

Scrutinize the pictures below:

https://www.slideshare.net/ceygloria/nutriti https://www.slideshare.net/ceygloria/nutriti
on-for-better-health-fitness on-for-better-health-fitness

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 https://www.pinterest.ph/pin/48512219108
9167627/ https://www.pinterest.ph/pin/788059634774788040/

Based on what you see above, what can you come up with?
Write 2-3 sentences about it. Do this in your PE notebook.

What’s New

ME, MY DIET AND MY DANCING

1. Conduct a 10-15 minute syllabised warm-up exercises. (as previously discussed
in the first module)
2. Do a dance routine on various cheerdance skills. If you have your family to do the
dance routine, the better.
Here are some suggested videos that you could follow:
https://www.youtube.com/watch?v=QNl4qy-oCWQ
https://www.youtube.com/watch?v=bAUX5KG0P4c
3. Answer the questions below in 2- 3 sentences only.
a. Are the cheerdancing steps you performed, a potential risk to your
health? Justify your answer.
b. What suggestions can you give to minimize, if not totally get rid of, the
potential risk that your cheerdance experience presented, in terms
of nutrition and the food you eat?

What is It

NUTRITION FOR BETTER HEALTH AND FITNESS

Eating well, in combination with participating in a regular exercise program, is

a positive step you can take to prevent and even reverse some diseases. Though
nutrition is a broad science, this reading focuses on some of its basics, along with

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how to make healthy choices in your daily food intake and how often those choices
can influence your ability to be active.

Too often, people associate nutrition with diet and with restriction and
unappealing options (note that the word diet, simply refers to what you eat, not a
particular weight loss plan). This reading presents a positive view of nutrition and
other suggestions for taking control of your diet to improve how you feel. By
providing your body with needed calories and nutrients, you will fully fuel your body
for physical activity and exercise, even for cheerdancing, if you are so inclined. Just
as a car needs quality fuel to run smoothly, your body needs a balance of nutrients
for optimal function.

Determining Nutrient Needs

Nutrients include carbohydrates, proteins, fats, vitamins, minerals, and water.
The first three: carbohydrates, protein and fats – are found in larger (“macro”)
quantities in the body and thus referred to as macronutrients. Vitamins and minerals
which are found in smaller (“micro”) amounts are referred to as micronutrients.

Macronutrients
Macronutrients include carbohydrates, proteins and fats. Carbohydrates
and fats provide energy for daily activities and during exercise, recreational activity,
sports training and even in cheerdancing. Proteins on the other hand provide both
energy and raw materials for recovery and repair. All these three nutrient groups
provide slightly different numbers of calories per gram, as follows:

• Carbohydrates provide about 4 calories per gram

• Proteins provide about 4 calories per gram
• Fats provide about 9 calories per gram

CARBOHYDRATES
Although some diets
(e.g., Atkins diet) seem to
suggest that carbohydrates
are the villain when it comes to
weight management,
carbohydrates are actually
vital for optimal functioning of
your body. For example, your
brain and central nervous
system rely on blood glucose
(sugar) for energy which
https://avitahealth.org/health-library/macronutrients-a-simple-guide-to-micros/
carbohydrates provide.
Carbohydrates are also
an important source of energy during physical activity. Without sufficient
carbohydrates in your diet, you will not be able to fully enjoy a vigorous workout or
cheerdancing activity because your body will not have the fuel it needs to perform
efficiently.
Carbohydrates exist in the form of sugars, starches, and fiber. Sugars are
naturally found in items such as fruits and milk products. Sugar is also added to
various products to add flavor and taste. Cutting down on products with added sugar

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is recommended (e.g., candy, non- diet soda, and fruit drinks). These are rather
obvious, but checking food labels can reveal added sugars that are not as obvious,
which are called by many different names, which are brown sugar, corn sweetener,
corn syrup, dextrose, high-fructose corn syrup, glucose, honey, lactose, maltose,
malt syrup, molasses, and sucrose.
Focusing on fruits, vegetables, and whole grain products maximizes the
health benefits of carbohydrates. Starches are a more complex form of
carbohydrates that the body can use for energy and are found in products such as
vegetables, dried beans, and grains. Consumption of whole grains can help prevent
cardiovascular disease, type 2 diabetes, and other chronic diseases mainly because
they are high in vitamins and minerals, as well as antioxidants.
The third part of carbohydrates – fiber - includes parts of food that the body
cannot break down and absorb. Sources of fiber include vegetables, fruits, and
whole grains. Consuming higher-fiber food promotes greater feelings of fullness as
well as bowel health. Higher-fiber diets have been found to reduce the risk of
diabetes, colon cancer, and obesity..
Approximately 45% to 65% of your calorie intake should be from
carbohydrates. This is a relatively wide range to account for the variety of nutritional
approaches while avoiding deficiencies or adverse health consequences. The Daily
Value listed on food labels is based on 60% of the calorie intake. If you are active, a
competitive athlete or cheer dancer, keeping your carbohydrate intake near the
upper end of this range will provide sufficient fuel for your working muscles. The next
table tells about how many calories you need per day. This will help determine how
much carbohydrate is recommended for your activity level. For example, for
someone who needs 2 500 calories per day, approximately 1 125 to 1 625 calories
should be from carbohydrates.

This would be calculated as

follows:
2 500 calories per day x 0.45 (45%)
= 1 125 calories from
carbohydrates
2 500 calories per day x 0.65 (65%)
= 1 625 calories from
carbohydrates

To determine the number of

grams of carbohydrates you
need, recall that each gram of
carbohydrate supplies 4 calories. https://dakotadietitians.com/iddsi/
Simply take the number of
calories from
carbohydrates and divide by 4 to determine how many grams you need.
1 125 calories ÷ 4 calories per gram = 281 grams from carbohydrates
1 625 calories ÷ 4 calories per gram = 406 grams from carbohydrates

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PROTEINS

Proteins are made of small

units called amino acids, which are
considered the building blocks of the
body. Proteins promote muscle growth
and are required for many body
functions including assistance with
chemical reactions and hormones.
Even though proteins can provide 4
calories per gram, you typically do not
use protein for energy unless you are
https:// care/20200722/highprotein-diet-linked-to-lower-risk-for-death# deficient in your intake of carbohydrates

or fat.
This is so the proteins you consume
can be used to promote growth, normal body functions, as well as for recovery from
strenuous and long activities.
Proteins should account for about 10% to 15% of total calories of your local
intake. As with carbohydrate, a range is provided to account for differences in diet
and to suggest a safe upper limit. Depending on your total calorie intake, you may
be near the low or high end of this range. Your personal protein requirement is
based on your body weight; you should consume approximately 0.36 grams of
protein for each pound of body weight. Simply multiply your body weight in pounds
by 0.36 to determine approximately how many grams of protein you need to
consume each day.

FATS
Fats, also called lipids, are provided in the diet from such sources like animal
protein, butter, oils, nuts, and many refined products. Fats are often thought of as
bad, a myth perpetuated by the many fat-free products flooding store shelves.
However, fats are needed in appropriate amounts for normal body functions. For
example, lipids are the main component of each cell in your body. In addition, fat is
the major source of energy, especially when you are at rest or performing low to
moderate intensity physical activity. Excessive consumption of fat is unhealthy, but
concerns also arise when fat intake is too low. A balanced approach to fat intake will
provide the necessary amount of fat for optimal health.
Fats are present in a number of forms, including saturated fats,
monounsaturated fats, and polyunsaturated fats. These designations have to do with
the chemical structure of the fat. Trans fat are naturally found in some animal
products (mainly meat and dairy products), but also are a result of a manufacturing
process called hydrogenation. Hydrogenation changes the structure of fat to make it
more stable but as a result produces more saturated fats (which are solid at room
temperature). Food companies hydrogenate fat to increase the shelf life of the
product, to make it taste more like butter, and to save money because it is less
expensive to hydrogenate oil than it is to use butter.
In general, health concerns result from consuming too much saturated and
trans-fat. Trans-fat have been shown to increase the bad cholesterol in blood (low
density lipoprotein cholesterol, or LDL-C), even more so than saturated fats.

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 Sources of trans fat include animal products, margarine, and snack foods.
The good news is that because of health concerns, the food industry is reformulating
many products to remove or at least reduce the amount of trans fat. Many
restaurants are required to list the amount of trans fat in their products. Although
some products have labels that state they are “trans fat-free,” this means they
contain no more than 0.5% trans fat. Saturated fats are found in products such as
butter, cheese, meat, palm oil, and whole milk. Because of the increased risk
associated with saturated fats, less than 10% of your calories should come from
saturated fat, with an even better target of 7%. Trans fats should also be limited to
as little as possible. Because of the focus on saturated fats and trans fat, the
nutrition labels on food products today include total fat as well as the amount of
saturated and trans fats.
Monosaturated fats, such as olive oil, canola oil, avocado, walnuts, and
flaxseeds, have been shown to be protective against many diseases including Type
2 diabetes. That is not to say that you can consume as much monounsaturated fat
as you want; however, selecting monounsaturated fats instead of saturated fats may
lead to better health (e.g., healthier blood cholesterol levels).
Fish oil supplements may also be warranted (consult with your health care
provider to see if this is appropriate for you). Although not typically a fat, cholesterol
is in the lipid family and is found in animal products. Your body needs a certain
amount of cholesterol, and thus, even if your diet contained none, the liver would
produce what your body needs. The problem arises when cholesterol levels in the
blood become too high. Total blood cholesterol levels, as well as LDL-C levels, are
definite predictors of heart disease. Although you consume cholesterol in your diet, a
major factor influencing your blood cholesterol is the amount of saturated and trans
fat you consume. Thus, limiting saturated fat intake to no more than 10% of your
calories is highly recommended (no more than 7% is even better) as well as keeping
your consumption of cholesterol to less than 300 milligrams per day.
Some of the food groups that contribute heavily to saturated fat intake are
cheese, beef, milk products, frozen desserts, snack food (e. g. cookies, cakes,
doughnuts, and potato chips), butter, salad dressings, and eggs. Making small
changes in the food you select could result in meaningful decreases in saturated fat
and calories you consume.

MICRONUTRIENTS

Micronutrients include vitamins and

minerals. Minerals and vitamins, although
part of energy-yielding components in your
body, cannot provide energy directly. Many
have antioxidants, or cell-protecting
functions (e. g. vitamins A, C, and E;
copper; iron; selenium; and zinc). It is
important to consume DRI (Dietary
https:// ews/are-macronutrients-essential-than- Reference
micronutrientsIn takes) amounts for vitamins
and minerals (or at least obtain 70% of the
DRI) to maintain overall health. It is
however beyond the scope of this reading
to discuss all the vitamins in detail;
however, below is a list of
the major vitamins and minerals, including common sources as well as concerns
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with consuming too much or too little:

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Types and Functions of Micronutrients
(https://www.healthline.com/nutrition/micronutrients#types-and-functions)

Vitamins and minerals can be divided into four categories:

water-soluble vitamins, fat-soluble vitamins, macrominerals, and
trace minerals.

Water-Soluble Vitamins
Most vitamins dissolve in water are therefore known as
water- soluble. They’re not easily stored in your body and get
flushed out with urine when consumed in excess.
While each water-soluble vitamin has a unique role, their
functions are related.
For example, most B vitamins act as coenzymes that help
trigger important chemical reactions. A lot of these reactions are
necessary for energy production.
The water-soluble vitamins — with some of their functions —
are:
Vitamin B1 (thiamine): Helps convert nutrients into energy (7).
Vitamin B2 (riboflavin): Necessary for energy production, cell
function and fat metabolism (8).
Vitamin B3 (niacin): Drives the production of energy from food
(9, 10).
Vitamin B5 (pantothenic acid): Necessary for fatty acid
synthesis (11).
Vitamin B6 (pyridoxine): Helps your body release sugar from
stored carbohydrates for energy and create red blood cells
(12).
Vitamin B7 (biotin): Plays a role in the metabolism of fatty acids,
amino acids and glucose (13).
Vitamin B9 (folate): Important for proper cell division (14).
Vitamin B12 (cobalamin): Necessary for red blood cell formation
and proper nervous system and brain function (15).
Vitamin C (ascorbic acid): Required for the creation of
neurotransmitters and collagen, the main protein in your skin
(16).
As you can see, water-soluble vitamins play an important role in
producing energy but also have several other functions.

Since these vitamins are not stored in your body, it’s important
to get enough of them from food.

Fat-Soluble Vitamins
Fat-soluble vitamins do not dissolve in water.
They’re best absorbed when consumed alongside a source
of fat. After consumption, fat-soluble vitamins are stored in your
liver and fatty tissues for future use.

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The names and functions of fat-soluble vitamins are:
Vitamin A: Necessary for proper vision and organ function (17).
Vitamin D: Promotes proper immune function and assists in
calcium absorption and bone growth (18).
Vitamin E: Assists immune function and acts as an antioxidant
that protects cells from damage (19).
Vitamin K: Required for blood clotting and proper bone
development (20).

Macrominerals
Macrominerals are needed in larger amounts than trace
minerals in order to perform their specific roles in your body.

The macrominerals and some of their functions are:

Calcium: Necessary for proper structure and function of bones
and teeth. Assists in muscle function and blood vessel
contraction (21).
Phosphorus: Part of bone and cell membrane structure (22).
Magnesium: Assists with over 300 enzyme reactions, including
regulation of blood pressure (23).
Sodium: Electrolyte that aids fluid balance and maintenance of
blood pressure (24).
Chloride: Often found in combination with sodium. Helps
maintain fluid balance and is used to make digestive juices
(25).
Potassium: Electrolyte that maintains fluid status in cells and
helps with nerve transmission and muscle function (26).
Sulfur: Part of every living tissue and contained in the amino
acids methionine and cysteine (27).

Trace Minerals
Trace minerals are needed in smaller amounts than
macrominerals but still enable important functions in your body.

The trace minerals and some of their functions are:

Iron: Helps provide oxygen to muscles and assists in the
creation of certain hormones (28).
Manganese: Assists in carbohydrate, amino acid and
cholesterol metabolism (29).
Copper: Required for connective tissue formation, as well as
normal brain and nervous system function (30).
Zinc: Necessary for normal growth, immune function and wound
healing (31).
Iodine: Assists in thyroid regulation (32).
Fluoride: Necessary for the development of bones and teeth
(33). Selenium: Important for thyroid health, reproduction and
defense against oxidative damage (34).

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WATER
Water is a required nutrient for all human beings. Water is important for
hydration, however, it may be valuable for disease prevention as well. For example,
researchers have found a relationship between water intake and reduction of
gallstones and kidney stones as well as between water intake and colon cancer.
Similarly, maintaining a sufficient intake of water while flying may help reduce the
risk of blood clots.

What’s More

After having a comprehensive reading on nutrition, questions are prepared

for you to answer. Copy the questions and write your answers in your PE notebook.

1. What are the factors that contribute to any of the following which you may have
experienced when you did your cheerdance routine? Choose one from the five
(5) experiences below and give your assumptions:
• dizziness
• heart rate reaching beyond the range
• difficulty in executing the cheerdance combinations
• inability to cope with the intensity of the cheerdance routine
• cannot carry own weight or swiftly execute the combinations in the
cheedance routine
2. How can the information gathered on nutrition, through the given reading,
help you perform better in your cheerdance activities?

What I Have Learned

Congratulations on completing this module. Before we proceed, what are

your thoughts about this lesson? Share your insights by completing the following
sentence prompts. Do this in your PE notebook.

I have learned that _ .

I have realized that _ _ .

I will apply ________________________________ _.

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 What I Can Do

Promotional Ad for Cheerdancing and its’ Benefits

Create a poster slogan in a long-sized bond paper. Emphasize on
Cheerdancing and good nutrition as an excellent means of achieving fitness and
wellness.

https://www.pinterest.ph/sloganshub/nutrition-slogans/

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Be guided by the rubrics below:
Category 4 3 2 1
Details on the Details on the Details on the Details on the
output capture output include output relate output have
the important important to the topic little or nothing
information information but are to do with the
Coverage of about the topicbut the incomplete. main topic.
the Topic and increase audience may The audience
the audience’s need more needs more
understanding. information to information to
understand understand.
fully.
All graphics All graphics All graphics Graphics dos
are related to are related to relate to does not
Use of the topic and the topic and the topic. relate to the
Graphics make it most make it topic.
easier to easier to
understand understand
Information is Information is Information is The
very organized organized with organized on information
with clear an idea the output, but appears to be
ideas the idea is disorganized.
Organization
missing or do
not help the
reader
understand.
All information Most of the Some of the Much of the
on the output information on information on information on
is in focus and the output is in the poster is in the output is
Layout and can be easily focus and the focus and unclear or too
Design viewed and content can some of the small.
described be easily content is
viewed and easily viewed
identified. and identified.
No Almost no A few Many
grammatical, grammatical, grammatical, grammatical,
Mechanics spelling or spelling or spelling or spelling or
punctuation punctuation punctuation punctuation
errors. errors. errors. errors.

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 Assessment

Read the questions below and answer what is being asked. Write your answer in
your PE notebook.
1. Carbohydrates, proteins and fats are known as.
2. Vitamins and minerals are also known as .
3.-4. These provide energy for daily activities during exercises, recreational activities,
and sports trainings even in cheerdancing.
5. The third kind of carbohydrates that the body cannot break down and absorb
which could be found in vegetables and fruits.
6. This is used to promote growth and normal body functions.
7. This changes the structure of fats to make it more stable but produces more
saturated fats.
8. These are vitamins which are not stored easily and can get flushed out with urine
when consumed in excess.
9. These are needed in larger amounts than trace minerals in order to perform
specific roles in the body.
10. The most important nutrient required for all human beings for hydration.

Additional Activities

Here’s more to read:

There is much to enjoy in life. Maximize your enjoyment by staying fit and
healthy. It is a basic need to maintain our health so that all other things will fall into
place and will happen the way they should. Now that you have already learned the
rudiments of managing your weight, watching your diet, and keeping your body fit
through cheerdance and contemporary dance, it is not too early nor too late for you
to start. The best time to be healthy is now. There is more to dancing than just
movement and rhythm. Being fit and healthy as a result of this active recreational
activity are just bonus points. As you make dancing a habit, you will find out that, as
time goes on, you tend to be more sociable, and more confident yet disciplined,
more beautiful inside and out, and find yourself an essential organ working in a
system. Just like any other sport or endeavor for that reason, dancing develops a
sense of community and teamwork.
Influencing your family, community, and society, in general, to actively
engage themselves in cheerdance and contemporary dance is never an easy task. It
requires a great deal of commitment to oneself if you intend to be a model of good
health and fitness to others. It is only through serving as a model worthy of
emulation that others will be motivated to follow and do the same. If they will see the
positive effect of dancing on your body, lifestyle, and health, then, without doubt,
people around you will want to dance themselves out too. If your goal is to influence
society to be fit and healthy, then you should “take care of the minutes and the hours
will take care of themselves.”
(https://drive.google.com/file/d/0B41NpxO8pu79YjNoYkpvTXd6cDg/view)

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Answer Key

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References
https://drive.google.com/file/d/0B41NpxO8pu79YjNoYkpvTXd6cDg/view
https://www.slideshare.net/ceygloria/nutrition-for-better-health-fitness
https://www.slideshare.net/ceygloria/nutrition-for-better-health-fitness
https://www.pinterest.ph/pin/485122191089167627/
https://www.pinterest.ph/pin/788059634774788040
https://avitahealth.org/health-library/macronutrients-a-simple-guide-to-macros/
https://dakotadietitians.com/iddsi/
https://www.healio.com/news/primary-care/20200722/highprotein-diet-linked-to-lower-
risk-for-death#
https://www.steadfastnutrition.in/blogs/news/are-macronutrients-essential-than-
micronutrients
(https://www.healthline.com/nutrition/micronutrients#types-and-functions)
https://www.pinterest.ph/sloganshub/nutrition-slogans/

1
For inquiries or feedback, please write or call:

Department of Education – Schools Division of Negros Oriental Kagawasan, Avenue, Dar

Tel #: (035) 225 2376 / 541 1117
Email Address: Website: lrmds.depednodis.net