Physical Education

Fourth Quarter – Module 1

Cheerdance

CO_Q4_PE10_ Module 1
Physical Education- Grade 10
Alternative Delivery Mode
Fourth Quarter – Module 1: Cheerdance
First Edition, 2020

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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

Author: Jefferson Y. Pre

Editors: Edwin C. Padasdao, Ritchelle B. Dejolde Francis
Reviewers: A. Domingo,Gina A. Amoyen Jenetrix T.
Tumaneng,Ritchelle B. Dejolde Gene A.
Reginaldo
Illustrators: Christian C. Domingo, Lucky Frank M. Nicolas
Layout Artist: Paolo John D. Bretaña

Management Team:
Tolentino G. Aquino , Joann A. Corpuz
Arlene A. Niro, Joye D. Madalipay Gina
A. Amoyen, Jenetrix Tumaneng

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
Fourth Quarter – Module 1
Cheerdance
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

Cheer Stunts and Cheerleading Moves

This module was specifically developed with you in mind. Its aim is to assist you in
understanding the concepts, principles and implementation of physical fitness. The terminology used
takes into account the students’ various levels of vocabulary. The lessons are arranged to follow the
standard sequence of the course.

The module is divided into four lessons, namely:

 Cheerleaders’ Nutritional Needs
 Basic Cheer Motions
 Let’s Groove it!

After going through this module, you are expected to:

 assess physical activity, exercise and eating habits; PE10pf-IVah-39; and
 engage in moderate to vigorous physical activities for at least 60 minutes a day in and out
of school. PE10pf-IVch-45.

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Lesson
Cheerleaders’ Nutritional
1 Needs

A pleasant day! What is your

favorite food? Let us see if these are
good for you as prospective

What’s In

CO_Q4_PE10_ Module 1
 Cheerleading requires a lot of endurance, and the foods you consume are crucial to
staying energized during practice and sports. Choosing nutrient-dense foods gives your body
the stamina it needs to train, and perform your exercises effectively during game time. While
maintaining a healthy body weight is essential, you still need a certain amount of calories
from specific foods to keep your energy levels up.

What Cheerleaders Need:

Kinds of food Nutritional content/value Effects

Carbohydrates
 Bananas Along with potassium, bananas Carbohydrates are the main
contain some vitamin C, folate, source of energy and if you
magnesium, and choline. don’t eat enough, then you’ll
get tired and feel fatigued
 Whole Wheat Bread Most whole wheat breads contain more quickly.
small amounts (under 10% RDI) of
iron, potassium, and B vitamins
thiamin, riboflavin, niacin, and folate.
If a recipe includes salt, the bread will
also contain sodium.

 Brown Rice Brown rice has several bran layers full

of valuable vitamins, minerals and
phytochemicals. Among these are B
vitamins, fiber, essential amino acids,
flavonoids, minerals, and antioxidant
compounds.

 Potatoes Potatoes provide many vitamins and

minerals, including vitamin C,
vitamin B6, and potassium.

 Yogurt Contains a lot of calcium, a mineral

necessary for healthy teeth and bones. It
is also high in B vitamins, particularly
vitamin B12 and
riboflavin, both of which may protect
against heart disease.

Protein Your body needs protein to

 Lean meats (beef, Meat is an excellent source of various rebuild and repair your
pork) vitamins and minerals. These include muscles which is essential
vitamin B12, zinc, selenium, iron, for cheerleaders who put in
niacin, and vitamin B6. several hours of
conditioning.

 Fish and seafood Seafood provides essential nutrients to

(fish, prawns, crab, the body. These include vitamins A,
lobster, mussels) B, and D, as well as omega-3 fatty
acids.

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 Eggs Eggs provide important vitamins and
minerals. They contain vitamin D
(important for the absorption of
calcium), phosphorus, vitamin A (for
healthy vision, skin, and cell growth),
and two B-complex vitamins that your
body needs to convert food into
energy.

 Legumes and beans Beans provide protein, fiber, folate,

(all beans) iron, potassium and magnesium

Fats
 Salmon Salmon provides vitamin A and These good fats help fill up
multiple B-vitamins. It is one of the few your body, making you feel
natural food sources of vitamin fuller faster. It plays a crucial
D. It is also rich in several minerals role in joint structure, cell
including magnesium, membrane repair, and muscle
potassium, phosphorus, zinc, and growth.
selenium.
 Avocado
A whole avocado is a good source of
vitamin K, vitamin C, folate, vitamin
E, riboflavin, niacin, and
pantothenic acid.
 Macadamia nuts
Macadamia nuts are a good source of
the B vitamin thiamin and a very
good source of manganese.

Micronutrients Salt is a mineral made from the Sodium is an electrolyte that

 table salt (sodium) combined elements of sodium and helps your muscles contract
chlorine. for movement, improves your
body hydration, and maintains
your blood volume for
good circulation.

Soybeans are rich in calcium,

 Soybeans (calcium) potassium, folate, magnesium, and Calcium is for strengthening
thiamin. your bones for better and safe
pro cheer stunt executions.
Overall, calcium increases
your strength capacity and
brain to muscle coordination.

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What Cheerleaders must avoid:

Kinds of food Effects

High-fat  These foods will take longer to digest and
 French fries may cause stomach discomfort.
 Potato chips
 Hot dogs  They may not provide you with enough
 Candy bars/ energy during practice or competition.
 Doughnuts
Carbonated Beverages  They may cause stomach discomfort
 Soda during practice or competition.
 Beer
High-fiber  They may cause gas and stomach
 Bran muffins discomfort.

What is It

Cheerleading involves performing routines which include aspects of dance,

gymnastics and acrobatics such as tumbling, stunting and jumping. In each of these sports,
the training intensity and frequency depends on the individual with some practicing weekly
and others all day, every day. Training can consist of strength, flexibility and skill work and
in some cases, repeated practice of skills or set choreographed routines. A focus on good
nutrition is essential to help gymnasts, dancers and cheerleaders achieve the ideal body
composition as well as ensuring they have adequate energy to support growth and fuel
training.

Strength-training workouts are great for building muscle strength and endurance, but
your muscles also need proper nutrition. Just like your bones need vitamin D and calcium,
your muscles need protein to stay strong and healthy.

Best sources of protein are:

 Lean meats. A big, juicy steak may sound delicious, but if you’re trying to get the
most out of your meat, stick to chicken, pork and lean cuts of red meat.

 Fish. Salmon is an excellent source of lean protein, and you’ll get the dual benefit of
strengthening both your bones and your muscles when you have salmon for dinner!

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 Eggs. A breakfast without eggs really isn’t breakfast at all. And although you can cut
calories by eating the whites only, the yolk is the source of everything that’s good for
you in eggs, including calcium and protein.

 Nut butter. Peanut butter and almond butter are great when you need a protein-
powered snack on the go. Slice up and apple and spread on your favorite nut butter for a
simple, yet delicious, snack.

Additional Micronutrients/ Supplements/ Vitamins Needed by Cheerleaders

VITAMIN FUNCTION IN THE BODY

Vitamin A Needed for healthy eyes, bones, skin, immune system, acts as an
antioxidant

Vitamin D Helps calcium and phosphorus to absorb and helps the immune
system
Vitamin C Needed to make collagen, helps the immune system, acts as an
antioxidant
Vitamin E Antioxidant, vital for smooth muscle development and nerve
functions
Vitamin K Needed for the blood clotting cascade and for bone
metabolism
B1: Thiamine Coenzyme used in the production of ATP (the body’s energy
source)
B2: Riboflavin Acts as a coenzyme for many different enzymes and vital for
energy production
B3: Niacin Helps convert carbs into energy and increase good
cholesterol
B5: Pantothenate Important in energy metabolism and the synthesis of fatty acid and
cholesterol
B6: Pyridoxine Helps balance sodium and potassium, promotes red blood cell
production
B7: Biotin Needed for fatty acid synthesis and the breakdown of amino acids

B9: Folic Acid Needed for making and maintaining new cells and DNA
B12: Cobalamins Required for healthy nerves, red blood cells and DNA
synthesis

https://brightoncompounding.com/list-of-vitamins-and-supplements/

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Wrap Up

Remember
Your nutrition requirements as a cheerleader will vary depending on
your training demands. Whatever your level, the first priority is to eat a
wide variety of healthy foods to boost your immune system and help cells
and organs do their jobs.

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 Lesson
Basic Cheer Motions
2
Hi! How are you? Today, we will
learn some basic cheer motions.
Are you ready?

What’s New

Here are some warm-ups you can do before doing the basic cheer motions.
Observe proper posture and correct execution.

Activity 4- Warm up Exercises (Part 1)

Building Leg Strength

Walking lunges
 Take a controlled step forward with your
right leg, lowering your hips toward the
floor by bending both knees to 90- degree
angles. The back knee should point toward
but not touch the ground, and your front
knee should be directly over the ankle.
 Press your right heel into the ground, and
push off with your left foot to bring your
left leg forward, stepping with control into
a lunge on the other side.

CO_Q4_PE10_ Module 1
 Squats
 Stand with feet a little wider than hip
width, toes facing front.
 Drive your hips back—bending at the
knees and ankles and pressing your knees
slightly open—as you…
 Sit into a squat position while still keeping
your heels and toes on the ground, chest up
and shoulders back.
 Strive to eventually reach parallel, meaning
knees are bent to a 90-degree angle.
 Press into your heels and straighten your
legs to return to a standing upright
position.

Calf Raises
 Hold weights of the same size at your sides
with your arms slack.
 Slowly raise your heels, Pause for one
second.
 Slowly lower your heels back to the
ground.

Upper Body Strength

Push ups
 Get down on all fours, placing your
hands slightly wider than your
shoulders.
 Straighten your arms and legs.
 Lower your body until your chest nearly
touches the floor.
 Pause, then push yourself back up.
 Repeat.

Pull ups
 Engaging the muscles in your arms and
back, bend your elbows and raise your
upper body up toward the bar until your
chin is over the bar.

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 Inclined push-ups
 Stand in front of your box or bench, then
squat or bend down and place both hands
on either side of it with your fingers
pointing forward. Your hands should be
about shoulder-width apart.
 Once your hands are in the right position,
step your body back into a plank position,
one leg at a time. Make sure your body is
in a straight line, your head is aligned with
your spine, and that your lower back isn’t
sagging before continuing.
 Next, bend your arms to help you slowly
lower your chest toward the box.
Straighten your arms to bring yourself
back up into a straight line.

Cardiovascular Endurance
Jogging in Place
 Pump your arms as you jog. The more you
move your body, the more calories you'll
burn as you work out. Engaging your arms
is an effective way to up the burn.
 Lift your knees higher to increase your
heart rate. If you want to really get your
heart pumping, you can bring your knees
up high — your thighs should be parallel
with the ground.
 Increase your speed as well. The faster you
jog in place, the more intense your workout
will be.

What is It

Cheerdance is from the words, cheer and dance. To cheer is to shout out words or
phrases that may help motivate and boost the morale of a playing team and perform during a
game. Dance, on the other hand, is a physical activity where one expresses emotions or
gestures while performing bodily movements usually in time with rhythm. Cheerdancing
originated from cheerleading which is the performance of a routine, usually dominated by
gymnastic skills such as jumps, tumbling skills, lifts and tosses combined with shouting of
cheers and yells to lead the crowd to cheer for a certain team during a game or sports activity.
It originated in the United States.

Health Benefits of Cheerdance

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 Cheerdancing is an enjoyable activity that requires a lot of concentration, training s,
dedication and passion. Youth who get involved in cheerdancing are poised to grow up with
many advantages, including:

 Healthy level of fitness

 Strength Training
 Coordination
 Flexibility
 Improved posture
 Team building
 Confidence
 Knowledge in following directions
 Setting personal goals
 Better relationships with fellow team members

Cheerdancing shares many of the same types of injuries seen in other combative
sports. However, the risk of injury can be reduced. The following is an information from the
American Academy of Pediatrics (AAP) on how to prevent cheerleading injuries. Also
included is an overview of common cheerdance injuries.

Injury Prevention and Safety Tips

Equipment. It is recommended to use mats and even surface s when learning new
skills in cheerdance.

Fitness. Dancers should maintain a good fitness level. Proper warm-up and cool-
down exercises should be observed during and after the activity.

The basics of cheer motions are simple but important to learn. Perfecting the proper
technique of simple cheer motions will not only allow you to progress to more- advanced
skills, but also to ensure that you are safe while doing the activity.

Activity 6 – Basic Cheer Motions

Beginning Cheer Stance

Stance
Feet more than
Feet together, shoulder
hands down by width apart,
the side in hands down
blades by the side in
blades

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 Low V High V

Arms Arms extended up

extended forming a “V”,
down relax
forming a “V the shoulders

Touchdown Low
Touchdown
Arms
extended Arms extended
straight straight down
and parallel to and
each other, fist parallel to each other,
facing in fist facing in

Clasp Clap

Hands clasped at Hands in blades

the at the chin,
chin, elbows in elbows in

Tabletop Bow and

Arrow
Arms bent at
elbow, fists in One arm
front of extended to
shoulders side
with other arm
bent at
elbow in a half “T” motion

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 Overhead Low Clasp
Clasp
Arms extended
Arms are straight
straight above down in a clasp
the head in a and
clasp and slightly in front
slightly in front of the
of the face body

Punch L Motion

One arm One arm

extended extended to the
straight up, side with other
one arm arm extended
on hip in a fist in a punch
motion,
(Left L shown)

Diagonal T Motion

One arm Both arms

extended in a extended
high “V” and straight
the other arm out to the side
extended in a and parallel to
low “V” the ground,
(Right relax the
Diagonal shown) shoulders

Half T Side Lunge

Both arms Lead leg bent

parallel to the with the knee
ground and over the ankle,
bent at the back leg
elbows, fists straight, feet
into shoulders perpendicular
to each other

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 Front Lunge

Lead leg bent with the knee

over the ankle, back leg
straight, feet perpendicular to
each other

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 Lesson
Cheer Stunts and
3 Cheerleading Moves

I guess you’re now ready to work on

cheer stunts and simple cheerleading
moves. Here we go! Let’s hit the floor!

What’s In

Before you do some cheer stunts and cheerleading moves, think about warming up
your muscles like you would warm up a car. It increases the temperature and flexibility of
your muscles, and helps you be more efficient and safer in doing different types of physical
activity. A warm-up before moderate- or vigorous-intensity aerobic activity allows a gradual
increase in heart rate and breathing at the start of the activity.

Activity 5- Warm up Exercises (Part 2)

Building Leg Strength

Squats
 Stand with feet a little wider than hip
width, toes facing front.
 Drive your hips back—bending at the
knees and ankles and pressing your knees
slightly open—as you…
 Sit into a squat position while still keeping
your heels and toes on the ground, chest up
and shoulders back.
 Strive to eventually reach parallel, meaning
knees are bent to a 90-degree angle.

Upper Body Strength

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 Push ups
 Get down on all fours, placing your
hands slightly wider than your
shoulders.
 Straighten your arms and legs.
 Lower your body until your chest nearly
touches the floor.
 Pause, then push yourself back up.
 Repeat.
Cardiovascular Endurance
Jogging in Place
 Pump your arms as you jog. The more you
move your body, the more calories you'll
burn as you work out. Engaging your arms
is an effective way to up the burn.
 Lift your knees higher to increase your
heart rate. If you want to really get your
heart pumping, you can bring your knees
up high — your thighs should be parallel
with the ground.
 Increase your speed as well. The faster you
jog in place, the more intense your workout
will be.

What is It

A. Cheerleading Beginning Chants

To begin, chants are cheers are essential parts of cheerleading as they: get the
crowd excited, motivate your team and get the crowd involved in the game. For example,
if your team is losing, you can do a cheer or chant to boost the player’s spirit and help
motivate them to a victory. There are millions of different cheers and chants out there for
various occasions and sports. For example, there are specific cheers and chants for
football, basketball and wrestling. Remember, the fundamentals for doing cheers and
chants apply to all sports.

Now it’s time to learn the difference between a cheer and a chant:

 Chant: A chant is usually very short and you repeat it 3 or more times.
 Cheer: A cheer is longer than a chant is done only 1 time through.

Now, let’s break down the types of cheers and chants:

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  Offence: An “offense” chant is one that talks about scoring and is used in a
sporting event. You use this type of chant when your team has the ball. Here is a
sample offense chant:
“We’ve got the ball, we’ve got the ball, let’s score 6!”
 Defense: A “defense” chant is one that talks about taking the ball away from the
other team. You use this chant when your team does not have the ball. Here is a
defense chant example:
“T A K E take that ball away.”
 Spirit / General Chant: The spirit or general chant is one you can use
anytime like:
“Let’s go Bears!”

B. INDIVIDUAL STUNTS

Cheer Jumps
Pencil Jump
 Straighten your legs as you push into the
air for a basic pencil jump.
 Extend your legs and launch yourself off
the ground to jump.
 Keep your legs glued together and your
knees straight, pointing your toes in the air.
 Swing your straight arms into a T- position
as you jump.
Tuck Jump
 Bring your knees up to your chest, do not
kick your legs behind you. The best way
to feel what a proper Tuck jump is like is
to practice on the ground as shown in the
photos below. Keep your knees together
 Keep your back straight
 Land with your feet together.

Spread Eagle
 Your legs are apart with your knees facing
forward (compared to the Toe Touch when
your knees are facing up).
 Keep your legs directly beside you. Your
toes should be pointed toward the ground.
 Your arms are in a High "V" motion.
 Keep your back straight and head up - do
not lean forward.
 Land with your feet together.
Hurdler
 Arms are in a High Touchdown Motion.
 Point your toes.

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 Land with your feet together.
 This jump is usually performed with the
cheerleader positioned on an angle so you
can see the jump.

Pike Jump
 Keep your legs together and reach for your
toes.
 Point your toes.
 Bring your legs up to your arms, do not
reach down for them.
 The goal is to reach past your toes.
 Land with your feet together.

Toe Touch
 Keep your head and chest up.
 Bring your legs up to you.
 Reach for your heels - not your toes.
 Land with your feet together.

Floor Stunts
Cart Wheel
 To start your lunge, put your dominant leg
in front and bend it slightly. Your back leg
should be straight. Your arms should be
straight above your head, near your ears.
 Put your hands on the ground with your
hands turned 90 degrees.
 Kick your feet over your head one at a
time. The foot that kicks first should land
first.
 Land in a lunge facing the opposite
direction you started from. Your arms
should be over your head near your ears.
Your front leg should be slightly bent, and
your back leg should be straight.

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Forward Roll
 Place your feet together and bend your
knees so that you're squatting. Place your
hands on the ground in front of you with
your elbows bent. Your hands should be
evenly spaced at shoulder width.
 Be sure to tuck in your chin. As you move
into the roll, you don't want to place
weight on your neck - it should move
directly onto your upper back.
 Push over onto your upper back, so that
your body rolls forward and your hips are
pushed over your head. Follow the curve
of your spine as you roll. Keep your back
curved and keep your hands in position.
 Throughout the roll, your legs should stay
straight and your toes pointed. Bend your
legs only at the end of the roll, when it's
time to stand up.

C. CHEER STUNTS FOR BEGINNERS

Pony Sit of Pony mount

 Make sure your base has their arms
locked at all times and head up.
 The Flyer should sit on the lower part of
the base's back; if you sit too high, you
could hurt your base.
 The Spotter should hold the Flyer at her
waist at all times.
 The Spotter should help the Flyer get up
and dismount.

Double Thigh
 Stand Make sure your Bases have deep
lunges for the Flyer to stand on.
 Make sure the Flyer steps in the
"pockets" of the Bases, not on their legs.
 The Flyer should start with her right
foot first and climb using the "Step,
Lock, Tighten" Method.
 Have the base hold the flyer's legs by
wrapping their arms around the flyer’s
knees

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Hanging Stag
 Make sure the Flyer keeps her arms
tight in the "T" motion.
 Make sure the Bases keep their arms in
a High Touchdown motion.

L-Sit & L-Stand

 Make sure the Base does a deep side
lunge for the Flyer to sit on.
 Make sure the Flyer points her toes and
the Base catches her leg on her calf or
ankle.

Shoulder Sit
 The Base should always hold the thighs
of the Flyer until the Back Spot calls for
the release.
 The Base should always hold the thighs
of the Flyer until the Back Spot calls for
the release.

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22
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Wrap Up

Remember
Cheerleading is physically demanding; it can be tougher than
some varsity sports. That is because cheerleaders must be as strong
and flexible as gymnasts, as graceful as dancers, and have the lung
capacity of runners.
The skills you learned from basic cheer motions and stunts and
also the needed nutrition of the body will not only carry with you
throughout your lifetime but will help shape who you are or what you
become.

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For inquiries or feedback, please write or call:

Department of Education - Bureau of Learning Resources (DepEd-BLR) Ground

Floor, Bonifacio Bldg., DepEd Complex

Meralco Avenue, Pasig City, Philippines 1600 Telefax:

(632) 8634-1072; 8634-1054; 8631-4985

Email Address: blr.lrqad@deped.gov.ph * blr.lrpd@deped.gov.ph

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