Get-Moving-1.pdf
Transcript
10 9 8 MASTERY All members know the Some members forget Some members do not steps of the some steps of the know most of the Zumba/dance. Zumba/dance. steps in the...
10 9 8 MASTERY All members know the Some members forget Some members do not steps of the some steps of the know most of the Zumba/dance. Zumba/dance. steps in the Zumba/dance. UNIFORMITY All members shows Some members Some members uniform movements. performed some steps performed most of the differently from the steps of the other members. dance/Zumba differently from the other members. ENERGY The group captivated The group shown a fair The group was lacking the audience’s amount of energy energy during the attention by showing a during the dance/Zumba. high level of energy dance/zumba. during the dance/Zumba. TIME The Zumba was 1:50 The Zumba was a few The Zumba was too to 3:00 minutes long. seconds less than 1:50 short or too long. or more than 3:00 minutes long. PE AND HEALTH 1 SESSION 1 WHAT DID YOU FEEL AFTER THE DANCE/ZUMBA? WHAT IS AEROBIC exercise? WHAT IS AEROBIC exercise? Exercises/Activities that make use of our aerobic metabolism. Physical activity that increases the heart rate and the body’s use of oxygen. DOING CHORES YOGA aerobic exercises SWIMMING RUNNING/JOGGING WHAT IS MUSCLE AND BONE STRENGHTENING EXERCISE? Exercises that put pressure to our bones and muscles PUSH UPS WEIGHT MUSCLE AND BONE LIFTING STRENGTHENING EXERCISES SIT UPS HEART RATE RESERVE REST MAXIMUM HRR HRR WHILE AT REST, MEASURE BY PLACING YOUR INDEX AND 220 - CURRENT AGE MIDDLE FINGER ON THE THUMB SIDE OF YOUR RIST AND COUNT THE BEATS FOR 15 SECONDS THEN MULTIPLY IT BY 4 TO GET YOUR B.P.M. lower upper limit limit (MHRR - RHRR)*(LOWER (MHRR - RHRR)*(UPPER PERCENTAGE)+(RHRR) PERCENTAGE)+(RHRR) 80%-90% of MHR – improve performance, high intensity exercise (no medical problems) 70%-85% of MHR – established aerobic exercisers, currently active most days of the week 60%-75% of MHR – intermediate level exercisers 50%- 60% MHR – previously sedentary, medical problems, new to exercise HEART RATE RESERVE MHRR - RHRR ACTIVITY IMPACT OF AEROBICS ·Improves cardiovascular conditioning TO OUR FITNESS ·Decreases risk of heart disease ·Lowers blood pressure ·Increases good cholesterol ·Helps to better control blood sugar ·Assists in weight management ·Improves lung functions ·Decreases resting heart rate muscle and bone strengthening exercise benefits ·increased bone strength and muscular fitness ·maintain muscle mass during a program of weight loss f.i.t.t. Frequency – How often? Intensity – How hard/heavy? Time – How long? Type – What variety of exercises? ASSIGNMENT With
