Reviewer – MAPEH

Music

Salidumay – song famous in Cordilleras which sues limited voice range and uses ornamentations like
tremolos or trills and slides
Bad-iw – is an Ibaloy death ritual song
Og-gayam – Itneg song performed during festivals, weddings, peace agreements, harvest time, or even
in welcoming guests.

Kalinga Ethnic Music – very rich in singing and playing instruments

Ethnic Pop – seeks to incorporate ethnic components into modern music culture
- Among artists who ventured into ethnic pop are Ryan Cayabyab, Asin (band)

The Different Kalinga Ethnic Instruments:

1. Gangsa (copper or brass) – a flat gong without boss and considered as the most treasured
instrument among the Kalinga.
- Played during festivities like peace agreements, burials, or head hunting ceremonies

Two Ways of Playing Gangsa:

a. Gangsa topayya – a set of six graduated gongs tied to the belt of 6 men who kneel down and
lay their gongs on their lap which is accompanied by a dancing couple in a formal gathering.
b. Gangsa palook – 6 or more en striking the inner side of the gongs with sticks and allowing
them to vibrate
2. Bunkaka or Balingbing (bamboo buzzer) – a bamboo tube with an opening or split at one end. It
is played by striking the split end against the palm of the hand to produce a buzzing sound.
3. Patangguk (quill-shaped tube) – made of one internode of a long slender variety of bamboo. It is
struck against a bamboo tube or piece of hardwood.
4. Patatag or Pateteg (leg xylophone) – a set of bamboo blades in graduated sizes that produces
string and dampened sound.
5. Tongatong (stamping tube) – the player strikes the base against a hard surface and is
simultaneously covering and uncovering the upper ends of the tubes to produce different
sounds.
6. Ulibaw (Jew’s harp) – characterized by a thin slit with a thin tongue at the middle part, played
trhough plucking or striking the tip of the instrument to produce a vibrating sound. It is used for
courtship and entertainment.
7. Kolitong or Kulitong – stringed instrument made of a single bamboo piece around 3-4 inches in
diameter with a node at each end.
8. Saggeypo (pipe) – is a set of 5, 6 or more bamboo pipes with different sizes played in 3 or more
ensembles. It is played during relaxation periods and when they socialize with other tribes.
9. Diwdiw-as (panpipes) – a row of 5 or more slim bamboo tubes of varying lengths tied to each
other. This is the Igorot term for panpipes.
10. Tongali (nose flute) – an instrument from Ifugao and Kalinga which has 5 finger holes
11. Sulibaw or solibao (conical drum) – a drum with a skinhead played with a padded stick or by
tapping using open hands.
12. Paldong – a traditional bamboo lip valley flute which is open at both ends and has 4 finger holes.

Instrument Characteristics
- An ensemble produces 6 different pitches because of their graduated sizes.

Hornbostel-Sachs Classification of Musical Instruments:

1. Aerophone – sound produced by air
2. Chordophone – sound produced by strings
3. Idiophone – sound produced by way of the instrument itself vibrating without the use of strings.
4. Membranophone – sound produced by a skin attached on the instrument
Ensemble – a group producing one sound
Boss – is a knot-like bulge at the center of the gong
Shakuhachi – a Japanese bamboo flute. It has 5 finger holes – 4 on top and 1 on the bottom
Shaku – an old arrangement of a Japanese measurement of length
The similarities of shakuhachi and the Philippine bamboo instruments are the materials used and the
fingering holes. They only vary according to instrumental functions.

Ambahan – a traditional poetic expression of the Southern Mangyans of Oriental Mindoro with a meter
of 7 syllable lines.

Musical Instruments of the Mangyans of Mindoro

1. Batiwtiw – a 40 cm bamboo played by striking the split end of abamboo against the left palm
2. Gitgit – a bamboo instrument with 3 or 4 strings where the bow is masde up of human hair.
3. Kudlung – a boat-shaped body with frets. The manner of playing the strigs is through plucking. It
is called kutiyapi or kudyapi in Maguindanao
4. Kalutang – found in Marinduque and is played in pairs to produce harmonies of seconds, thirds,
or fourths.
5. Kinaban – slim bamboo instrument of different shapes approximately of pen size with a narrow
vibrating tongue in the middle part.
6. Lantoy – a transverse flute with 5 holes and is tuned diatonically. It is also called badtek in
Bukidnon.
7. Agung – an ensemble by the Hanunoo, which consists of 2 light gongs played by 2 men squatting
on the floor.

Musical Instruments of Palawan

1. Suling – a long bamboo tube instrument with a very thin surface. The fingering position changes
the sound resonance of the suling.
2. Aruding – a bamboo Jew’s harp. It is an idiophone instrument also known as the “speaking
instrument”
3. Kusyapig – a long-necked plucked lute instrument which has 2 strings: one used as a melody and
the other for the drone.
4. Pagang – a bamboo zither made from a single bamboo piece. It is also called kolitong in Bontoc.
5. Agung – use of gongs

Baybayin – “to spell”

- Has 17 syllabic symbols (14 consonants and 3 vowels)

Music of the Visayas

1. Balitaw – old Visayan folk song. Its meter is the same as the kundiman’s triple time, but the
balitaw proceeds in a lifting and joyful manner. It is sung more than it is dance.
Pedro Alfara – popularized balitaw
2. Pastores – Christmas sing performed in Samar. It is about the story of shepherds who visited the
baby Jesus in the manger
- Singing the worship song “Daygon”

Musical Instruments in Visayas

1. Buktot – chordophne instrument made from coconut shell with 4 strings. It is played with a bow.
2. Agung – heavy, wide-rimmed, suspended gong
3. Tulali – bamboo flute with 6 finger holes. It is an aerophone instrument used during Holy week.
Arts

Art of basketry and mat weaving – Marinduque, Oriental Mindoro, and Occidental Mindoro
Marinduque – known for the Moriones festival every Lenten season
- Used raffias and buri in making mats
Romblon – not only known for its marble craft but also for weaving mats and plants.
Palawan – “The Last Frontier of the Country”
- Underground River – recognized as New 7 Wonders of Nature in January 2012
- Tubbataha Reef – largest marine habitat
Manununggul jar – ritual pottery concept of painting
- One of the most treasured artifacts in Philippine history
- Secondary burial for the deceased loved ones
Tagbanuas – early people in Palawan
- Descendants of Tabon man
- Their attire came from the bark of trees known as salugin’
- The early men wore loincloth with ambalad, a rattan waistband
- Make rice baskets called bayo-bayong

Panay Island
1. Aklan – known for basket, tray and mat making
Handloomed weaving – is the primary art and one of the best sources of livelihood in Panay
island
Hablon – heritage industry in Iloilo. It is derived from the Hiligaynon word habol which means
“to weave”.
Patadyong – traditional Filipino cloth worn by women and wrapped around like a skirt
Pinya or jusi cloth making – tedious process
Bariw – type of pandan leaves used in their mat making
Pagrarara it banig – mat weaving
Capiz or kapis – are shells collected from the sea, dried, pressed, shaped, and cut according to
the desired shapes and forms.
2. Negros – known as Buglas (a type of grass similar to sugar cane) before the Spaniards came
- Known for its sugarcane business
- Maskara celebration in Bacolod
Negros Island – use pandan and buri leaves
Sinamay textile – made from abaca

Cebu – queen city of the south

- Oldest settlement established by the Spaniards
- City of fashion and Designs
- ASEAN City of Culture
Kenneth Cobonpue – furniture exporters and designers
Guitar making – most popular folkcraft

Samar, Leyte, and Biliran Islands

- The art of Basey in Samar is known for its colorful and hand woven banig or mat that came from
the tikog leaves.
- Bariw counter part in Romblon
- 2 Process in Making a Basey: weaving known as baniglara and embroidery or burda
Weaving is emebedded in the cultures of Warays and Cebuanos
Puso or suman – the popular glutinous rice in eastern Visayas that incorporates the art of weaving
Antequera, Bohol – art of basketry is popular
Bohol – known for people’s religiosity
Physical Education

Athetics – Greek word athlos meaning contest

Track and Field – individual sporting event where you face other competitors towards the finish line

History of Athletics:
- First recorded athetic event is the Ancient Olympic games in 776 with only one event-the
stadion footrace with Koroibos as the first Olympic winner.
- Running comeptitions (stadion) were added to the pentathlon, with the 4 main events: the long
jump, javelin throw, discus throw, and wrestling.
- Known in Rome in 200 BCE
- The Celtics were the first in the stone put and weight throw competition during the Middle Ages
- Hurdling competitions were started with the 1 st national associations, the Amateur Athletics
Asssociations
- International Amateur Athletic Federations was established as its governing body in 1912.
- From 1960 onwards, athletics gained mileage
- World Championship in Athletics – the 1st ever global competiton for athletes, started to give
prize money for champions in 1997

Strands of Athletics
I. Track Events
a. Running – first classification in the track events and usually done in the oval track measuring
400 m wth 6-8 lanes having a standard width of 1.22 m.
- 100, 200, 400 meter dashes

3 Types of Relay:
1. Sprint Relays – 400, 800 and 1,600 meter relays
2. Sprint Medley – 3,200 and 6,000 meter relays
3. Distance Relays – 400, 800, 1,200 and 1,600 meter relays

Hurdling – included in the running events

Proper Running Techniques and Breathing:

1. The running technique and the body posture play a vital role in running because this will help
you save your energy, making you last longer.
2. The correct posture while running is: head and torso straight, and shoulders lose to let the arms
move freely.
3. Correct breathing: inhaling through the nose, then exhaling through your mouth
- 3:2 ratio and 2:1 when faster

Sprinting Exercises for Beginners:

1. Wind sprint
- For warm up, do light jogging for 10-15 mins. Run for 30 seconds then rest for 1 minute to catch
your breath. Do 10-12 sprints then finish the workout by doing a light jog for 10 minutes.
2. Pyramid sprint
- Sprint for 10 m, 2 repetitions each, then 20 m (repeated 4x), then 40 m (repeated 6x). Cool
down by stretching
3. Push up sprint
- Assume push up position for chest, hips, and legs in a straight line balancing your body weight
on your arms and toes. Lower your body to the ground then assume push up position.

Hurdling – a foot race over obstacles called hurdles.

- Develop your speed, flexibility and balance

Hurdling Training Exercises without Hurdles:

1. Stair climbing – improve flexibility and endurance
2. Box jumping – build leg strength
B. Jumping – 2nd classification in the track and field events
1. High Jump – is an event where you try to jump verticallyand move your body over a bar that is across
two upright poles, upon which rests a 4-meter horizontal bar then landing on your back upon a
cushioned mattress.
2. Long jump – you sprint along a runway to a wooden takeoff board embedded in the runway and level
with the ground into a stretch of 2.75-3 meter-wide soft, damp sand.
Take off line – edge of the takeoff board nearest the pit
 You must aim at landing as far as possible from the starting point.
 Distance is measured by the first mark made by any part of your body on the sand at landing.
3. Triple Jump – known as hop, step and jump
4. Pole vault – you carry a 15 feet flexible fiber glass pole, then sprint along a short runway

4 Main Principles in Jumping Events

1. Starting run- period where you gather speed for the takeoff. The faster you run there will be
more force converted into your jump.
2. Take off – transition between your run and your jump with the moving of your body in the air.
3. Flight – period of time when your body is airborne, sending it horizontally away from the
starting point in the long jump or triple jump and vertically over the bar the high jump.
4. Landing – you finish the jump marking the air. The landing area is sand pit for the long jump and
triple jump and a mattress for the high jump and pole vault.

High jump drills

1. Backflip – start getting to land in the pit by standing with your heels infront of the pit with the
bar.
2. Scissors kick – take a step or two and scissor kick over the bar, landing on your back
3. Bunny jumps – stand tall with knees parallel to your shoulders, then lower your buttocks to the
ground keeping your back straight until you are in a squat position.

II. Field Events

C. Throwing – is the final classification in the track and field events
1. Hammer – is an extremely heavy metal ball weighing 7.2 kg attached to a handle by steel wire.
2. Discus – you are required to throw a disc-like object weighing 2 kg for men and 1kg for women across
the field as far as possible
3. Javelin – combine speed and strength with a javelin, a long spiked-pole (2.6-2.7m for men and 2.2 -2.3
m for women) that you have to throw as far as possible.
4. Shotput – a solid metal ball weighing 7.25 kg for men and 4 kg for women

Exercises for Throwing Events

1. Hip flexor drill
2. Leg curls
3. Foot throw
4. Fish-out-of-water throw

Health Benefits of Track and Field

1. Running events – burns body fats and improves cardiovascular health
- Increases leg strength and stamina
2. Jumping events – develop speed and the skills for jumping
- Body strength and flexibility
3. Throwing events – develop upper body strength as well as speed and precision
4. Track and field teaches you lifelong lessons of commitment and dedication
Rhythmic Gymnastics – is a sport in which a single competitor or team of 5 competitors manipulate 5
types of apparatus through expressive dynamic movements.
- Combines ballet, gymnastics, dance, and apparatus manipulation.
Rhythmic Gymnas Equipment:
1. Rope – length depends on how tall the gymnast
- Throwing, swinging, catching and making figure 8 combined with leaps and jumps while doing it.
- 3 m long and must have a distinct color
2. Hoop- usually made of wood, tossed, catched, spun, swung, and rolled
- 51-90 cm wide

Badminton – has its origin in Asia and Europe

Poona – name of badminton in India
Battledore and shuttle cock – name of badminton in England
In China, it was played by kicking the shuttle cock into the air.

Badminton – was named after the Badmnton House in Gloucestershire, England where the International
Badminton Federation has been housed since 1934.
- The objective of the game is to hit the shuttlecock or birdie back and forth over the net with a
racket to prevent it from hitting the ground.
- Is both recreational and professional sport played by singles, doubles and mixed doubles
- Could last for hours so it deands fitness from players
- It is the world’s fastest-paced racket sport with the shuttlecock flying across the net at 20o miles
per hour.

Equipment
1. Shuttlecock – “birdie” and made of natural or synthetic materials
- Has a cork base covered with a thin layer of leather.
- 14-16 feathers are fixed around the corkbase and the birdie weighs 4.75-5.50 g.
- Could either be synthetic (plastic or nylon) or feathered
2. Racket
Parts:
a. Head – contains the stringed part
b. Shaft – connects the handle to the head
c. Throat – connects the shaft to the head
d. Handle – improves the grip
e. Frame – refers to the head, shaft, and handle joined together
Techniques, Skilla and Strokes
1. Grip
Badminton is basically a wrist work sport. Every stroke depends on the grip. A player uses a
forehand grip or backhand grip.

2. Serve – this is the shot that starts the game

Types of serve:
a. Low serve – played gently over the net to land at the front of your opponent’s service court,
near the short service line
- Is used in both singles and doubles
- In doubles, low serve is used more frequently

b. High serve – played powerfully upward

- Shuttlecock travel very high and falls almost vertically downward at the back of the receiver’s
service court
- Used frequently in singles but not doubles
- Played with a forehand action
 c. Flick serve – also played upward but shallowly than the high serve. This is used to deprive
the opponent of time, forcing him to hit the shuttle cock when it is behind his body
- Used extensively in doubles, and occasionally in singles
- Aimed at the sideline fo the service area

d. Drive serve – “low-flying” shot or stroke intended for hit straight at the opponent

3. Net shot – a shot or stroke aimed at the front area of the court for the opponent to play close to
the net

4. Smash – “killing stroke” where the racket held with a straight arm is flung up to hit theshuttle
squarely in the middle of the racket.
5. Clear – “defensive stroke” that brings the shuttle in high arc and allows the player to return to
the middle of the court and to get ready for another rally while the shuttle is in the air.

Types of Clear:
A. Overhead clear
1. Attacking/offensive clear

2. Defensive clear

3. Underneath clear
Badminton Playing Area/Court
1. Court – must be smooth but not slippery
- 17 x 44 ft. for singles and 20 x 44 ft. for doublesgreen is the preferred color
2. Net – made of ine tanned cord with a neck of more than 15 mm but less than 20mm with at
least 6.1 m firmly stretched from post to post.
- The top of the net from the surface is 1.524 m at the center fo the court
3. Posts – are placed on the side of the boundary lines of the court and measures 1.55 m high from
the floor.

 A point is given to the opposite side if you fail to return the shuttle and it hits the ground or is
out-of-bounds.
 You must also keep your service privilege to gain points.
 If the server commits a fault or loses a rally, the serve is given to the opponent.
 You win the match if the player or team gains 21 points
 When the score is tied at 20, the game continues until one end gains the 2-point advantage.
 The minimu score to win is 21 points while the maximum is 30 points
Toss coin and the winning side have the following choices: service receive first and choosing the court
end

Faults of the Game

Fault – made by a player of the side that is “in”, puts the server “out”and if the fault is made by the
player whose side is “out”, counts a s appoint to the “ïn” side.
1. Serving
 The moment the shuttle cock is struck higher than the server’s waist
 Head of the racket is higher than any part of the server’s hand holding the racket
 The server’s feet are not in the service court
2. Shuttlecock
 It fails on the wrong service court
 It falls short of the service line
 It falls out of the court’s boundaries or passes through or under the net
 It is held on the r acket durng the execution of a stroke
3. Gameplay
 A player obstructs the opponent
 The racket, player, or player’s dress touches the net or its support
 A player is struck by a shuttle cock
 A player is guilty of repeated flagrant or repeated offenses

Benefit of Badminton
1. Physical Fitness
2. Fighting diseases – reduce the risk of heart or cardiovascular diseases
3. Social life – gain friends
4. Speed, reflex, and intelligence
5. fun and enjoyment

Health

Nutrition – refers to one’s food chocies and the effect of its specific components on health.
Food – contains nutrients and substances required for body growth and optimal health
Nutrients – is the chemical substance in food used for body growth and health
MyPyramid– is a guide for the recommended dietary with the appropriate calorie level.
Calorie – it expresses the amount of energy in food
MyPlate – it is the right proportion of calories, nutrients, and other components of food in one’s diet.
- Illustrates the importance of varied diet from each food group

MyPyramid
1. Vary your fruits and your veggies daily
2. Calcium for healthy bones.
- 1,300 mg or 3 cups of calcium
3. Power up with protein
- 5-6 oz. of protein-rich food daily
4. More whole grains
- At least 6 oz. of grains
5. Choose healthy fats
- Fat provides the body with energy and helps the body absorb essential nutrients

Essential Vitamins for the Body

Vitamin Sources Importance Deficiency Symptoms
A Green and yellow Good vision, normal Poor vision, night
vegetables, carrots, growth of bones and blindnessm kidney
tomatoes teeth, healthy skin problems
B1 Liver, pork, soy beans, Proper functioning of Beriberi, poor
grains heart, nerves, msucles appetite,nerve
problems
B2 Eggs, fish, liver, lean Healthy skin and hair, Poor growth and
meat, milk, leafy good vision and vision, hair problems
vegetables growth, reproduction
C Citrus fruits Maintaining cells and Low body resistance
tissues to infections
D Fish oils, eggs, milk Growth, strong teeth Weak teeth and bones
and bones
E Leafy vegetables, Forming red blood No known symptoms
vegetable oil, cells
potatoes, liver
K Leafy vegetables, Blood clotting, healthy hemorrhage
liver, potatoes bones

 28 million – problem on malnutrition

 Filipinos continue to become malnourished due to poor diet and inadequate intake of nutrients
 The nutritional guidelines were revised to address malnutrition. The reformulated guidelines as
a whole aim to improve the nutritional status, productivity, and quality of life of the population
by following desirable dietary practices and healthy lifestyle.
 The Food and Nutrition Research Institute of the Department of Science and Technology (FNRI-
DOST), an interagency and multidisciplinary technical working group, revised the Nutritional
Guidelines for Filipinos (NGF) in 2012.

10 Nutritional Guidelines for Filipinos

1. Eat variety of food everyday to get the nutrients needed by the body
- 40 different nutrients for good health
2. Breastfeed infants exclusively from birth to 6 months, then give appropriate complementary
food while continuing breast feeding for 2 years and beyond for optimum growth and
development.
- Breastfeeding is an effective strategy for child survival
3. Maintain children’s normal growth through proper diet and monitor their growth regularly
- During adolescence period, food is the fuel for rapid growth
4. Consume fish, lean meat, poultry, dried beans, or nuts daily for growth and repair of body
tissues.
- These foods not only enhance the protein quality of the diet, but also supply high absorbable
iron, Vitamin A and zinc.
5. Eat more vegetables and fruits everyday to get the essential vitamins, minerals and fiber for
regulation of body processes.
- Deep orange carrots, rubu red red beets, and purple potatoes
6. Eat food cooked in edible/cooking oil daily
7. Consume milk, dairy products, and other calcium-rich food such as small fish and shellfish
everyday for healthy bones and teeth.
- Adequate intake of calcium
 8. Use iodized salt to prevent iodine deficiency disorders
9. Consume safe food and water to prevent diarrhea and other food and water borne diseases.
10. Be physically active, make healthy food choices, manage stress, avoid alcoholic beverages,
and do not smoke to help prevent lifestyle-related noncommunciable diseases.
- Healthy lifestyle includes healthy diet, regular exercise, and abstinence from smoking and
alcoholic drinks.

Health Benefits of Exercise

1. Strengthens the heart muscle and prevents heart diseases
2. Lowers blood pressure, raises high density lipoprotein (HDL) levels or good cholesterol, and
lowers low density lipoprotein (LDL) or bad cholesterol
3. Reduces body fat, and prevents and controls noninsulin dependent diabetes
4. Helps control weight and prevents obesity
5. Increases muscle strength and endurance
6. Improves flexibility and promotes bone formation that prevents many forms of bone loss.

Antioxidants – are chemical substances that reduce the danger of oxygen-free radicals and make free
radicals less toxic.
- Common antioxidants include vitamins C, E, and A, beta carotene and lycopene

DOH Sangkap Pinoy seal (SPS) are seen on a label identifying food products that have been officially
certified by the Department of Health.

Macronutrients and micronutrients – are the structural and energy-giving caloric components of our
food that most of us are familiar with.
Micornutrients – include the vitamins, minerals, trace elements, phytochemicals, and antioxidants that
are necessary in the body.

Nutritional Problems of Adolescents:

A. Anorexia Nervosa – comes from the Latin words: anorexia literally means “having lack of
appetite” and nervosa means “inability to eat”
- Eating disorder characterized by unrealistic fear of gaining weight and conspicuous distortion of
body image.
- The person is obsessed with becoming excessively thinner, and reduces food intake to the point
where his or her health is compromised.
- Diets to the point of starvation

Signs of Anorexia:
- Restriction of food intake to lose weight
- Lack of desire to maintain a normal and healthy body weight
- Obsession to be extremely thin or skinny and fear of gaining weight
- Excessive and compulsive exercising
- Denial of hunger and refusal to eat

Symptoms of Anorexia Nervosa

1. Biological Factor and Genetic Factors
- Anorexia is linked to an abnormal neurotransmitter activity in the brain that controls
emotions/feelings like pleasure and appetite.
- Hereditary (in is in the family)
2. Psychological Factor
- People who are perfectionist and have unrealistic expectations about how they should look and
perform.
- They lack identity and self worth
3. Societal factors
- Upsetting or stressful situation triggers the start of anorexic behaviors
 B. Bulimia Nervosa – bulimia
- Characterized by someone who eats a lot of food in a short time (binging) then gets rid of the
food (purging) to prevent gaining weight.
- Deliberate taking of laxatives to speed up the movement of food through the body that leads to
loose bowel movement

Signs:
- Eating very little or not at all
- Taking pills to urinate often to prevent weight gain
- Doing excessive exercise
- Fear of weight gain, desperate to lsoe weight, and disappointed and unhappy with their body
shape and size
- Metal health conditions that include anxiety, depression, and substance abuse

C. Compulsive Eating Disorder

- Often feel unable to control how much they eat
- Eat very fast, unable to stop eating, eat when they are not hungry, eat when they are alone, or
eat non stop throughout the day.
- Factors that can influence compulsive eating disorder include family history, metabolism,
developmental factors, and personality factors.

Treatment: treated by therapist

Dietary Deficiencies
- These 5 nutritional groups provide the needed nutrients for good health: proteins,
carbohydrates, fats, vitamins and minerals

Genetic engineering or genetic modification – is a technological advancement that the government and
society cannot ignore for its enormous potential benefits.
Genetically modified food - Can help solve problems on hunger and malnutrition