10

Physical Education
Quarter 3 – Module1:
Dance Craze 1: Street and
Hip-hop Dances

CO_Q3_PE10_ Module 1
Physical Education- Grade 10
Alternative Delivery Mode
Quarter3– Module1: Dance Craze 1: Street and Hip-hop Dances
First Edition, 2020

Republic Act 8293, section 176 states that: No copyright shall

subsist in any work of the Government of the Philippines. However, prior
approval of the government agency or office wherein the work is created shall
be necessary for exploration of such work for profit. Such agency office may,
among other things, impose as a condition the payment of royalties.
Borrowed materials (i.e. songs, stories, poems, pictures, photos, brand
names, trademarks, etc.) included in this book are owned by their respective
copyright holders. Every effort has been exerted to locale and seek permission
to 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

Lena M. Go
Writer:
Editors: Gene A. Reginaldo Edwin C. Padasdao
Ritchelle B. Dejolde
Reviewers: Gina A. Amoyen Francis A. Domingo
Editha T. Giron Jenetrix T. Tumaneng
Illustrators: Lucky Frank M. Nicolas, Neil Kelvin Batuyong
Layout Artist: Lucky Frank M. Nicolas, Mary Grace N. Prologo

Management Tolentino G. Aquino Joann A. Corpuz

Team: Arlene A. Niro Mariecon G. Ramirez
Gina A. Amoyen Arnel S. Bandiola
Editha T. Giron Arthur M. Llaguno
Francis A. Domingo Gene A. Reginaldo

Printed in the Philippines by

Department of Education- Region I

Office Address: Flores St. Catbangen, City of San Fernando, La Union
Telefax: (072) 607-8137/ 682-2324
E-mail Address: region1@deped.gov.ph
 10

Physical Education
Quarter 3– Module1
Dance Craze 1:
Street and Hip-hop Dances
Introductory Message
This Self-Learning Module (SLM) is prepared so that you, our dear
learners, can continue your studies and learn while at home. Activities,
questions, directions, exercises, and discussions are carefully stated for you
to understand each lesson.

Each SLM is composed of different parts. Each part shall guide you
step-by-step as you discover and understand the lesson prepared for you.

Pre-tests are provided to measure your prior knowledge on lessons in

each SLM. This will tell you if you need to proceed on completing this module
or if you need to ask your facilitator or your teacher’s assistance for better
understanding of the lesson. At the end of each module, you need to answer
the post-test to self-check your learning. Answer keys are provided for each
activity and test. We trust that you will be honest in using these.

In addition to the material in the main text, Notes to the Teacher are
also provided to our facilitators and parents for strategies and reminders on
how they can best help you on your home-based learning.

Please use this module with care. Do not put unnecessary marks on
any part of this SLM. Use a separate sheet of paper in answering the exercises
and tests. And read the instructions carefully before performing each task.

If you have any questions in using this SLM or any difficulty in

answering the tasks in this module, do not hesitate to consult your teacher or
facilitator.

Thank you.
 What I Need to Know

This module was specifically developed and designed with you in mind. It is
here to help you master the concepts, theories, and applications for Physical
Activity, Exercise, and Eating Habits, to help you assess your level of
participation and readiness for more moderately vigorous physical activity
like street and hip-hop dances, and to provide you fun and meaningful
learning experience, with your own time and pace.

The module is divided into three lessons, namely:

 Lesson 1 – Introduction to Street and Hip-hop Dances
 Lesson 2 – Concepts of Street and Hip-hop Dances
 Lesson 3 – Hip-hop Dance Style: TUTTING

After going through this module, you are expected to:

 assess physical activity, exercise and eating habits
PE10PF-IIIah-39
a. Describe street dance and hip-hop dance
b. Identify the dance styles of street dance and hip-hop dance
c. Explain the nutritional needs of a teenager
d. Realize the importance of eating a healthy diet

 engage in moderate to vigorous physical activities for at least

60 minutes a day in and out of school PE10PF-IIIch-45
a. Execute some of the hip-hop dance styles
b. Create a simple dance routine applying common styles in
street and hip-hop dance

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 What I Know

A. Directions: Write TRUE, if you think the statement is correct and FALSE
if otherwise. Write your answers on a separate sheet of paper.

1. A Rated Perceived Exertion (RPE) of 8 means that the activity

is moderate.
2. Swimming and playing soccer are vigorous activities.
3. Street and hip-hop dances are active recreational activities.
4. Proper execution of dance steps increases the risk of injuries.
5. Physical inactivity and an unhealthy diet may lead to
sedentary lifestyle.

B. Directions: Read the questions carefully and select the best answer.
Write only the correct letter on a separate sheet of paper.
1. It is an informal and stylized dance moves that evolve outside dance
studios.
A. Street dance C. Ballet dance
B. Folk dance D. Hip-hop

2. Which among the following pillars is not part of the Hip-hop culture?
A. Graffiti Art C. Breaking
B. Rapping D. Partying

3. It is based on the technique of quickly contracting and relaxing muscles to

cause a jerk in the body.
A. Locking C. B-boying
B. Popping D. Krumping

4. Where did Hip-hop dance style

originate? C. California
A. New York D. Mexico
B. Las Vegas

5. It’s a creative way to make geometric shapes forming a right-angle using

body parts.
A. Shuffling C. Waacking
B. Tutting D. Locking

6. Which of the following is a positive outcome of engaging in dance activities

such as hip-hop?
A. Bad physical appearance C. Stress Reduction
B. Hypertension D. Obesity

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7. Which is not included in the B-boying movement?
A. Freezes C. Jerking
B. Top and down rock D. Power moves

8. The following are the importance of eating a balanced diet to lifelong fitness,
except
A. Reduces the risk of chronic diseases
B. Maintains a healthy weight
C. Promotes over-all health
D. Develops fatigue and illness

9. What style of hip-hop is being shown in the picture?

A. B-boying
B. Popping
C. Shuffling
D. Waacking

10. Which of the following pictures below is B-boying?

A. B. C. D.

Illustrated by: Neil Kelvin Batuyong

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 Lesson Introduction to Street and Hip-h

1
Good day! Welcome to the first part of your lesson. Do you think you can perform Street and

Note to the Teacher

This module is divided into three lessons. Each of the lessons will be taken once a week.

What’s In

Directions: From the physical activities listed below, select your most
favorite physical activity then briefly explain why you like it.
Write your answer in your activity notebook. Do this for 5
minutes.

 swimming  playing badminton, tennis

 dancing  yoga
 walking  playing basketball
 biking  weightlifting
 jogging  zumba

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 What’s New

A. Directions: Using a concept map, write words which are associated with
“STREET DANCE”. Write your answers inside the circle. If
it is necessary, you can add more circles. Do this in your
activity notebook.

Using your answers in the concept mapping activity, define street

dance in your own words. Write your answer in your notebook.

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 What is It

A. What is street and hip-hop dance?

One of the recreational activities that you can perform regularly is
dancing. A form of dance that is fun, enjoyable, and beneficial is street and
hip-hop dance.
Street dance can be considered as the father of hip-hop dancing. The
term is an informal and improvised style of dance that has evolved outside
dance studios.
Formally, it is called vernacular dance since participants are allowed to
dance in any available space like streets, parties, parks, school yards, and
night clubs. It also developed a social nature wherein participants are
encouraged to interact with spectators and other dancers.
Hip-hop dance, on the other hand, refers to street dance styles
primarily performed with hip-hop music, or that have evolved as part of hip-
hop culture. Hip-hop music incorporates a number of iconic elements, most
notably DJing and rapping, along with beatboxing, sampling, and juggling
beats on turntables.

B. Safety Precautions when Dancing

It is a requirement for every learner like you, to observe safety
precautions before performing physical activities like street and hip-hop
dancing in order to prevent injury.

Here are some safety measures that you can do before dancing.

Illustrated by: Lucky Frank M. Nicolas

 Wear appropriate clothing (comfortable clothes) and

footwear (rubber shoes).
 Do warm - up exercises before you start the activity and cool down
after.
 Hydrate as needed.
 Dance in a spacious, smooth and dry area to avoid slipping.

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  Start with simpler moves and slower rhythms. Do not force
yourself to execute difficult steps.
 Eat nutritious food to give you energy and have enough sleep and
rest.
 Be sure to have your first aid kit ready.
 Enjoy and have fun!

C. Nutritional Needs of a Teenager

Dancing is a physically moderate to vigorous activity and it requires a
great deal of focus and stamina. In order for you to perform physical
activities such as street and hip-hop dance, you have to eat the right amount
of food needed by your body or a well-balanced diet to give you energy; to
help you focus and concentrate, and to prevent you from any untoward
injury or accident.
Below is an illustration of PinggangPinoy for Filipino Teenagers. Read
and analyze it.

Illustrated by: Lucky Frank M. Nicolas

Based on the illustration above, do you think you meet the nutritional
needs needed by your body? What are the nutrients that your body needs?

The PinggangPinoy for Teenagers was developed by the Department of

Science and Technology –Food and Nutrition Research Institute Pyramid to
help teenagers choose healthy and nutritious foods. It is a food guide that
shows the recommended proportions and amounts of food groups to be
consumed in every meal, targeting the nutritional needs of adolescents, 13 to
18 years old. It is composed of 17% fruits, 33% vegetables, 33% carbohydrate-
rich foods, and 17% protein-rich foods. Physical activity and sufficient intake
of water are also included.
Nutritional needs during adolescence are increased due to growth
spurt, reproduction-related changes, and brain and cognitive development.

The PinggangPinoy features the GO (Energy giving), GROW (Body

building), and GLOW (Body regulating) food groups.

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 The Glow or body regulating food group consisting of vegetables and
fruits take up half of the food on the plate. Eating plenty of different types of
vegetables and fruits helps slow aging, control weight, and can even make you
look healthier. It can also reduce the risk of heart disease, Type 2 diabetes,
and cancer.

The Go or energy giving food group includes foods rich in

carbohydrates which is the main source of energy for the muscles during
vigorous activity. Examples are rice, root crops, pasta, and bread. It is
encouraged for teenagers to consume whole grains like brown rice, corn,
wheat bread, and oatmeal which are rich in fiber and nutrients than refined
grains.

Eating meat, poultry, fish, eggs, beans and nuts is an

important source of protein. It helps build and repair muscles that have been
stressed out through continuous use. Include fatty fish in the diet like tuna
and mackerel 2-3 times a week to provide essential fatty acids for brain
development and limit processed salty meats such as sausages, bacon, and
ham. Consume milk products, shrimps for strong bones and teeth. All of
these foods belong to Grow food or body building group that should take up
less than ¼ of what you eat per meal.

Foods and drinks high in fat, sugar, and salt should be taken
in small amounts once or twice a week maximum because these are not
needed for good health. Instead, drinking 8-10 glasses of water a day is
recommended. Water is very important because it transports the nutrients we
eat to other parts of the body and also flushes away any waste products we no
longer require. It is also needed to cool the body through sweating.

According to the 2015 Philippine Dietary Reference Intakes (PDRI),

adolescents have the highest recommended nutrient intakes per day for
energy and protein. For the male, an average of 2,800 calories and 2,200
calories for the female is needed to meet the recommended energy intake per
day while 68 grams for male and 59 grams for a female is needed to meet the
recommended protein intake per day.

Here is a sample meal based on PinggangPinoy for teens.

MALE FEMALE
 2 cups of rice  1 1/2 cups of rice
 1-2 cups of vegetables  1 1/2 cups of vegetables
 2 small pieces of fish  1 small piece of fish
 1 serving of fruit  1 serving of fruit
 12 or more glasses of water  9 or more glasses of water

A well-balanced diet is very important because it provides nutrients,

vitamins, and minerals to keep the body and mind strong and healthy. It
helps maintain healthy body weight, provides energy, allow better sleep, and
improve brain function.

Engaging in physical activities, eating the right food or having a well-

balanced diet, getting enough rest and sleep are beneficial for optimal healthy
life.

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D. Introduction to Street and Hip-hop Dance
Street dance is a broad term that describes a range of funk and hip-
hop dance styles that have grown from the USA since the 1970s. Break-
dancing, popping, and locking are some popular forms of street dance.
Street dancing is believed to have evolved from traditional jazz dance
which already existed since the late 19 th century. This traditional jazz dance
was considered as one of the oldest street dances of urban America.
The earliest styles of street dances were formed from urban cultures in
America which were greatly influenced by Afro-American vernacular dance
and other urban culture.
Street and Hip-hop dancing as an exercise is generally associated with
ZUMBA, a dance fitness program that was created by Alberto “Beto” Perez
sometime in the 90’s. It is a combination of different styles of dance in which
hip-hop was included as a dance routine.
Hip-hop can be a cardio- aerobic exercise and anaerobic exercise. One
can benefit from both. Aerobic benefits can be achieved when the heart rate
and breathing rate increase. On the other hand, anaerobic benefits are
achieved when muscles in the different parts of the body like arms, thighs and
legs are strengthened by physical activity like dancing.
Other benefits of Street and Hip-hop dancing are the following:
First, it will improve your stamina. Street dancing demands a
range of energetic body movements. However, in order to greatly improve
your body’s stamina, it requires a lot of effort and regular work-outs.
Second, your hands, feet, and joints will become more flexible.
Street dancing moves may require the participant’s hands to support body
weight as well as the feet and joints. If you do it regularly, then, you will
improve your flexibility.
Third, it boosts mental self-confidence. Once you master the
basics of street dancing and start to learn some tricks, your mental self-
confidence will improve tenfold. Not only will your body feel healthier and
happier but will boost mental health. Moreover, this can also reduce stress
levels. The fun that you feel when you dance will increase the level of
endorphins lighting up the mood and allowing oxygen to the brain for better
information processing.
Lastly, you will develop concentration and spatial awareness.
The often-complex routines that street dancing requires may be hard to grasp
at the beginning but once these skills are built up, you will soon find that
concentration and spatial awareness come to you more naturally.

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 What’s More

Activity 1: Fill me!

Directions: Fill your plate with nutritious foods. Choose whether the food
items belong to Go, Grow, or Glow. Do this in your activity
notebook.

Illustrated by: Lucky Frank M. Nicolas

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Activity 2
Healthy Eating Self-Assessment
How healthy is your daily diet? Are you eating the right food?

With your honest evaluation, put a check (√) mark on the column that most
closely matches your usual eating routine. Do this in your activity notebook.

Healthy Habit Yes No

1. Eat vegetables and salad with 1 or two meals a day
2. Eat a variety of fruits with 2 servings a day
3. Eat food rich in carbohydrates such as rice, root
crops, corn with 2 or more servings a day and
proteins like meat, eggs, and cheese.
4. Avoid fatty food. Use low-fat method to cook such as
boiling and grilling.
5. Do not sprinkle salt over your food
6. Limit sweet drinks or concentrated juices.
7. Moderate intake of sweets like chocolate, cakes, and
desserts.
8. Drink 8 to 10 glasses of water a day.
9. Eat a variety of different foods each day.
10.Keep your intake of caffeine and alcohol moderate.

INTERPRETATION OF SCORE

Congratulations! You look after yourself by eating

All Yes healthily. Well done and keep up the good work.
Combination You have some good eating habits but not enough to
of Yes and guarantee long-term good health. There is always a room
No answers for improvement.
7 or more It’s time to overhaul your diet. It may start to jeopardize
No answers your health in terms of cholesterol, overweight and high
blood sugar. Consult your nutritionist.

After knowing the result of your healthy eating assessment activity,

answer the following questions in your activity notebook.
1. Why is it important to eat a variety of food every day?
2. Based on your No answers in the previous activity, how can you improve
these eating habits? What are your plans?
3. How do the food you eat affect the activities you do? Cite examples.

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 Lesson Concepts and Styles of Hip-hop
2
Hello there! For today, you will be learning concepts and styles of hip- hop dance that you can

What’s In

In the previous lesson, you have learned what is a street and hip-hop
dance and its benefits, the safety precautions in dancing to avoid injuries and
accidents that might happen, the nutritional needs of a teenager like you and
you have assessed as well your healthy eating habits.
This time let us check if you still remember your previous lesson.

Activity 3: Write True if you think the statement is true and False if not.
Write your answer in your activity notebook.

1. A well-balance diet is not important to improve your health.

2. Street dance can be considered as the father of Hip-hop dance.
3. To perform physical activities, you should eat the right amount of
food needed by your body to give you energy.
4. Dancing can reduce stress level and can improve stamina.
5. The PinggangPinoy was developed to help teenagers choose healthy
and nutritious foods.

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CO_Q3_PE10_ Module
 What’s New

A. Directions: Unlock the code by unscrambling the letters to form the

correct word. Do this in your activity notebook.

1. This is a cultural movement that has attained widespread popularity in the

80’s and 90’s and best known for its impact on music in the form of the
musical genre, rap.

I P H - O H P

Answer:

2. It is composed of the pillars such as DJ-ing or turntables, rapping,

breaking and graffiti art.

H P I - P H O C L T R U U E

Answer:

3. It includes B-boying, Popping, Locking, Shuffling, Krumping, Tutting, and

Waacking.

I P H - P H O D N E A C Y S T E L S

Answer:

4. It is a style of dancing that includes gymnastic moves, head spins and

backspins.

N C I G K B E R A N D A

Answer:

5. It is a visual art, an expression of youth culture and rebellion in public

places.

F T I G F R I A

Answer:

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 This activity contains terms and concepts about street and hip-hop dance. It aim

What is It

A. DEFINITION OF TERMS
Hip-hop is a cultural movement best known for its impact on music in
the form of the musical genre of the same name. It originated in Bronx, New
York City during the 1970s, mostly among African Americans and some
influence of Latin Americans.
Hip-hop culture is composed of the pillars such as DJ-ing, rapping,
breakdancing, and graffiti art.
 DJing is the art of spinning records at a dance party, picking out
songs in a crowd-pleasing sequence. Also the art of touching and
moving records with your hands. Cutting (using volume control to
drop in a section of music from one turntable into music from another
turntable) and Scratching (the sound a DJ makes by putting his hand
on the record and rubbing the vinyl under the needle in time with the
music) are two popular DJing techniques.

 Breakdancing is a style of dancing that includes gymnastic moves,

head-spins and back-spins.

 Graffiti is a visual art, an expression of youth culture and rebellion in

public places. The first forms of subway graffiti were tags or signatures
of someone’s nickname or crew (a group of artists that work together).
It has evolved into elaborate scripts, color effects, and shading.

 MCing/MC is the initial for the master of ceremonies. MCs originally

hosted parties and introduced tracks to the dancing audience.
Eventually, the term was used to describe rappers. Rapping is the art
of saying rhymes to the beat of the music. It comes out of the
African-American oral tradition of using rhyming language to ridicule
your friends or enemies in a clever way. In the early 1970s this
developed into street jive, a type of half-spoken, half-sung urban street
talk. Rapping also has roots in Jamaican toasting, a type of lyrical
chanting.

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CO_Q3_PE10_ Module
B. HIP-HOP DANCE STYLES
BREAKING/B-BOYING, also called
breakdancing, is a style of street dance
and the first hip-hop dance style that
was created in the South Bronx New
York City among Black and Puerto
Rican youths during the early 1970s.

The performers are either called B-boys

or B-girls and they perform B-boying.

As a dance style, it combines 3 main

elements: acrobatics, gymnastics and
rhythm.

It has four movements:

 Top rock - footwork-oriented steps
performed while standing up
 Down rock -footwork performed
with both hands and feet on the floor
 Freezes -stylish poses done with
your hands
 Power moves–comprised of full-
body spins and rotations that give the
illusion of defying the gravity
If you want to watch a sample video of this style, please click
the link:

https://www.youtube.com/watch?v=AtrA715k0ek&feature=sh
are&fbclid=IwAR2dvtZqxs7eVYQbFfMh182cuO4NeI3Q9OkM
TV 81QuJJOD1i5nhK0TW-Q8

LOCKING, also called as Campbel

locking, was created by Don
Campbellock Campbell in 1969 in Los
Angeles, California. It was popularized
by his crew, The Lockers.

It is a type of dance that is very similar

to popping. Both movements seem to
have a “PAUSE”. The difference is, in
locking, the dancers hold their
positions called the LOCK, longer. The
lock which is similar to freeze or
sudden change, is the primary move
used in locking
If you want to watch a sample video of this style, please
click the link:

https://www.youtube.com/watch?v=AifQ64khhY4&featur
e=share&fbclid=IwAR2_hVHkf5NLZdaoWt1qVNbjYno2A
0M wDsK29OJI5lFiDnZNQpt4Zo_-VeM

Illustrated by: Neil Kelvin Batuyong

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POPPING was popularized by Samuel
Boogaloo Sam Solomon and his crew, i
the Electric Boogaloos. It was created in
Fresno, California in the 1970s.

Boogaloo consists of loose movements

using the hips and legs. It gives the
illusion that the performer has no
bones.

It is characterized by its robotic

elements contracting or jerking the
muscles of the body which is called pop
or a hit.

The popping movements create an

illusion like drifting across the floor or a
head falling out of place. Hence,
popping an umbrella term, refers to a
wide range of closely related illusory
dance styles like liquid, animation,
gliding, floating, sliding, and waving.

If you want to watch a sample video of this style,

please click the link:
TUTTING is an upper-body dance that
https://www.youtube.com/watch?
uses arms, hands, and wrists in a
v=KMJ4pWCmWKE&
feature=share&fbclid=IwAR2dvtZqxs7eVYQbFfMh182c
creative way to make geometric shapes
forming a right angle. The style was
originally practiced by young funk
dancers.

It can also be done with the fingers

rather than the arms. This method is
called finger tutting.

It is derived from the positions people

have drawn during the Ancient
Egyptians.

Illustrated by: Neil Kelvin Batuyong

If you want to watch a sample video of this style,
please click the link:

https://www.youtube.com/watch?v=OT5Hsmtn3TM
&feature=share&fbclid=IwAR01KJF34tEY8SdOC2N
R
T38_tIDXVrO2PNMI6H7G5DhGOrzVWrvSMQ9g1E

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SHUFFLING (Melbourne Shuffle or
rocking) is a rave and club dance that
originated in the late 1980s in the
underground rave music scene in
Melbourne, Australia.

It is characterized by fast heel and toe

twisting, stepping, running man
variations, stomping with the beat, foot
swiveling from side to side, and having
feet that appear to be gliding on and off
the ground.

If you want to watch a sample video of this style, please

click the link:

https://www.youtube.com/watch?v=my8f1WGnN_g&feature=s
hare&fbclid=IwAR1EYAfPxEn5Y3MRAcQ9OJzIEfYWSXLT
fL WBShzgNINbixGrn4VTr0o-QFE
KRUMPING is a form of dancing that
originated in the African-American
community of South Central Los
Angeles, California and is a relatively
new form of the “Urban” Black dance
movement.

It is characterized as being a free dance

where the movements are more abrupt
and strong. It is also an expressive,
exaggerated, and highly energetic
dance.

The youth who started this style view it

as a way for them to release anger,
aggression, and frustration positively,
in a non-violent way.

If you want to watch a sample video of this style, please click

the link:

https://www.youtube.com/watch?v=j9hrg42Sr0w&feature=shar
e&fbclid=IwAR2j_NKvP7f24tSJLF9Dzv7D4Jvyo7DyUDwrFNM
EkudnYhY4kKj0f09ySmQ

Illustrated by: Neil Kelvin Batuyong

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WAACKING is an African American
form of street dance originating in the
1970s disco era of the underground
LGBT club scenes in Los Angeles and
New York City and receive its name
from the English word “waack”, which
means “waving arms”.

Its characteristics are the stylized

posing and fast synchronized arm
movements.

Illustrated by: Neil Kelvin Batuyong

If you want to watch a sample video of this style, please click the
link:

https://www.youtube.com/watch?v=kc17H68IKMs&feature=share
&fbclid=IwAR14sobyKfhjoO3a5GJvE3MtNAavQM1uCZ-
xLXXnYDs-ahpHLq-cZRSnPjw

Now that you have learned the different styles of hip-hop dancing, can you ho

Now that you have learned the

different styles of hip-hop dancing,
can you honestly tell which of these
styles you
want to perform? Are you excited to

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 What’s More

ACTIVITY 4
LOOSEN UP: DO THE GROOVE! Do a variety of movements on the spot
to the beat of any hip-hop music available. Execute the following movements.
After doing it for 10 minutes, determine the intensity of the activity based on
the Rate of Perceived Exertion (RPE) chart.

Combination Counts Description

1-4  March forward
5-8  Freeze in interesting shapes
9-12  March backward
1 13-16  Freeze in interesting shapes
1-16  Repeat all (2x)

1–8  Bounce knees and feet

9 -10  Swing hips to right
11 – 12  Swing hips to left
2 13 - 16  Swing hips right and left alternately
1 – 16  Repeat all (2x)

1–8  Do squats, arms at chest level bend elbow

9 – 12  Jump 4x, Right arm extended upward
3 13 – 16  Jump 4x, left arm extended upward
1 – 16  Repeat all (2x)

1–8  Jog
9 – 16  Step, close step Right and Left alternately
4 with overhead clap
1 – 32  Repeat all (2x)

5 Repeat from the start (Combinations 1-4)

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 RPE CHART
Rate of Perceived Exertion is used to measure the intensity of one’s
exercise.
The scale which runs from 0-10 relates to phrases in determining how easy
or difficult the activity is.
MAX EFFORT ACTIVITY
10 Feels almost impossible to keep going
Completely out of breath, unable to talk
VERY HARD ACTIVITY
9 Very difficult to maintain exercise intensity
Can barely breathe and speak a single word
VIGOROUS ACTIVITY
7 -8 On the verge of becoming uncomfortable
Short of breath and can barely speak a sentence
MODERATE ACTIVITY
4 -6 Feels like you can exercise for hours
Breathes heavily, can hold a short conversation
LIGHT ACTIVITY
2 -3 Feels like you can maintain for hours
Easily breathes and can carry on a conversation
VERY LIGHT ACTIVITY
1
Anything other than sleeping, watching TV, riding a car, etc.
Source: GPP Synerfitness@rewindiet.com

After you have determined your RPE, answer the questions below.
Write your answers in your activity notebook.

Did you have fun while doing the activity? Do you want to consider
dancing hip-hop as one of your recreational activities? Why?

If you find the activity very light to about light, you need to
increase the intensity of your physical activity to reach your desired goal. You
can also increase frequency and time or change the type. However, if you find
the activity very hard needing maximum effort, you have to check your FITT
formula. Remember, health promotion does not mean exhaustion or risking
yourself of getting injuries.

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 Additional Activities
Activity 5: Think of a film where you have seen street and hip-hop dancing
as its theme. Briefly discuss how the characters in the film were benefited by
their skill and performance in dancing. Write your answer in your activity
notebook.

Title of the Movie Benefits achieved by the characters in dancing

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 Lesson Hip-hop Style: TUTTING
3
Good day! How are you? Are you ready for the next activity? Well, if you are ready, have

What’s In

Let us check if you can still remember our lesson yesterday.

Activity 6: Identify what style of hip- hop dance is being shown in the
pictures. You may choose your answer from the given options. Write the letter
only. Do it in your activity notebook.
A. B-BOYING C. SHUFFLING E. POPPING
B. KRUMPING D. WAACKING F. TUTTING

1. 2. 3. 4.

5. 6. 7. 8.

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 What’s New

Have you ever experienced using your upper body parts to create different shap

If not, brace yourself because today you will be given the opportunity to experie

Let’s start! But may I just remind you to observe the safety precautionary meas

Activity 7: LET’S DO IT (Warm-up exercises). Do this for 5 minutes.

1. Do neck stretches, right and left, forward and backward for 16
counts each.
2. Do side arm stretch right (extend right arm to the left. Use the left
arm to gently push the right arm towards the body to strengthen and
stretch it). Do it for 16 counts. Repeat on left arm for 16 counts as
well.
3. Do tricep stretch right for 16 counts and left for 16 counts.
4. Do shoulder roll or rotation moving forward for 16 counts. Repeat
moving backward for another 16 counts.
5. Do arms circles. Gently circle arms forward for 16 counts. Repeat
moving backward for 16 counts. You can do this in small or big circles.
6. Execute side stretch right and left alternately for 16 counts.

Illustrated by: Lucky Frank M. Nicolas

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 What’s More

IT’S TUTTING TIME! Since you are a beginner, you are encouraged to start
the movements in slow tempo then, when you have mastered it, you can
perform it in a fast tempo with music of your own choice. Do not forget to get
your heart rate before and after the activity. Identify your RPE too. Let’s start!
Activity 8:
Direction: Execute the basic combination of tutting movements (8
counts combo). Read the instructions and refer to the pictures
as your guide. Have fun!

1. Put your hands together.

2. Extend your arms outward with your hands still together.
3. Rotate your right hand 90 degrees upward and your left hand 90
degrees downwards so that the fingers on your right hand are now
facing up and your fingers on your left hand are now facing down.
4. Slide your right arm down the length of your left arm until your right
hand is right above your left elbow.

Illustrated by: Neil Kelvin Batuyong

5. Rotate both hands 180 degrees so that your fingers on your right hand
are now facing down and the fingers on your left hand are now facing
up.
6. Slide your right hand back along the length of your left arm until it is
touching the backside of your left hand.
7-8. Do the wave with it, starting from your left elbow and ending at your
right elbow. After doing this, your arms should end up leveled out
with your right hand still on top of your left hand.

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 Did you have fun? Do you want more? Be sure to master the movements before you proceed

Activity 9: Directions: Perform another combination (16 counts

combo) of tutting style. Be sure to repeat the movements several times.
Just follow the figure below.

Step 1 Step 2 Step 3 Step 4

Step 5 Step 6 Step 7 Step 8

Step 9 Step 10 Step 11 Step 12

Step 13 Step 14 Step 15 Step 16

Illustrated by: Neil Kelvin Batuyong

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 How was it? Did you find difficulty in doing the activity?
Proceed with the cool down exercises, just execute arm stretch right
and left and shoulder rolls forward, backward for 16 counts each. Shake your
arms upward for 8 counts and downward for another 8 counts.
For you to evaluate your own performance for today’s lesson, you need
to answer and accomplish honestly, the self-assessment tool in your notebook.

Self - Assessment Tool

Heart Rate: Before After RPE:

O VS S NI P
DANCE STYLE
(5) (4) (3) (2) (1)

TUTTING

Performance Indicators

O-Outstanding Can perform the style with mastery and

without any difficulty
VS- Very Satisfactory Can perform the style with minimal errors
S- Satisfactory Can perform the style with many errors
NI-Needs Improvements Can perform one step of the style
P – Poor Cannot perform the style at all

Additional Activities
A. Create other geometric figures with your arms/hands and
fingers. Do it in 8 counts.
B. If you have an internet access, browse the links below for
your reference.

a. https://www.youtube.com/watch?v=lrluSO-
Qs0E&feature=share&fbclid=IwAR0RN9pT2iODm_CyEMQtwqOhGAgl
kAB80Q-7boTvldG0kDB6f59ubkSq4FY
b. https://www.youtube.com/watch?v=fuULhuG64OY

Congratulations, you did a good job. This is

just the beginning of your lessons. There will
be more exciting and challenging learning
experiences for the next module. Good luck
and have fun!

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Answer Key

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References
Bercando, MAV, Depiedra, ST, Espiritu AP, GIneta, JJD. (2015) MAPEH 10.
1373 E.Rodriguez, Sr. Ave., Kristong Hari, Quezon City, PH. St. Bernadette
Publishing House Corporation.

DepEd Learner’s Module: Physical Education and Health 10

Light, Alan et.al, Hip-hop/Defintion, History,Culture and facts”.

https://www.britannica.com/art/hip-hop

CowboyRoach, “How to peform Basic Hip hop dance moves “.

https://www.instructables.com/id/How-to-perform-basic-hip-hop-dance-
moves/

Saxelby, Catherine, ‘A quick healthy eating self- assessment”.

https://foodwatch.com.au/downloads/thank-you-gifts/92-rate-your eating-
habits-self-assessment/file.html

Producer,Tiffany, What is hip-hop? A Music, History, Art, and Culture

Lesson”.https://www.educationworld.com/a_lesson/what-is-hip-hop.shtml
“DOST-FNRIPinggangPinoy guides teens on smart eating”, January 25, 2018.
https://businessmirror.com.ph/2018/01/25/dost-fnri-pinggang-pinoy-
guides-teens-on-smart-eating/

https://youtu.be/lrluSO-Qs0E

https://youtu.be/fuULhuG64OY

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For inquiries or feedback, please write or call:
Department of Education - Bureau of Learning Resources (DepEd-BLR) Ground Floor, Bonifa
Meralco Avenue, Pasig City, Philippines 1600 Telefax: (632) 8634-1072; 8634-1054; 8631-49
Email Address: *