dance instructors: maria priya. equipment tv dvd mats dance shoes water energy drinks stereo system...
TRANSCRIPT
Safety Concerns
• Stretch • Can pull a muscle • break a bone/ sprain joint in elaborate moves
• Dance shoes- no socks (you might slip and hurt yourself)
Set up
• Check heart rate (should be normal 70-90 BPM)
• Lay out mats and stretch to loosen musclesBe sure to stretch legs, arms, neck, and back to avoid tight muscles after dancing
• Turn up music (Play Dance CD’s)
Warm Up
• Stretching (hamstrings, quads, back, abdomen, shoulders, neck, for e.g., butterfly stretches- you become more flexible) 2 minutes
• 15 Jumping Jacks• 15 Sit ups/ pushups
Dance
• In this class, we are targeting to choreograph music to a certain song by getting ideas from groups and preforming them out
• Through the practice and creativity, we will exercise and reach a desired heart rate to reach a certain level of fitness (moderate)
Dancing
• Divide in groups of three• Devise choreographed routines to music
(Moves like Jagger)• Decide what routine looks best • Teach the rest of the groups how to go
through routine• Practice till heart rate reaches desired target
(220-age x 0.7)
Cool Down (10 minutes)
• Do a small, slow dance routines that requires more stretching than energy. (5 minutes)
• Yoga- lie on the floor, with the light turned off, and slowly relax each muscle in the body starting from toe to the head. Stay in that position for 5 minutes.Heart rate should be about normal by the end