Final Review Sheet 5/24 & 25

Aerobic Dance Review Sheet

• Standards
  • Standard 1- Motor Skills and Movement Patterns.  Ex: High Knee Lifts
    • Static vs Dynamic
  • Standard 2- Tactics and Strategies.   Ex: Transitions and Formations
    • Formations: Pyramid/Windows
    •  How can you make formations more creative? – Levels, colors, or ripples)
  • Standard 3- Participates in physical activity daily. Ex: Participation during class.
    • 60 minutes daily
  • Standard 4- To achieve and maintain a health-enhancing level of personal fitness. Ex: Achieve and maintain your Fitnessgram goals.
  • Standard 5- Social and Personal Responsibility. Ex: Teamwork and Leadership
    • Types of leaders
    • Definition of teamwork/leadership
• Projects:
  • Aerobics
    • Aerobic Dance Routine: 121-137 bpm
    • Definition: Vigorous exercises Ex: Jogging, swimming, or bicycling
    • Benefits of Aerobics
    • 3 parts:  1. Warm-up: Dynamic Stretching 2. Workout 3. Cool-down: Static Stretching
      • Blood-pooling: Blood does not return to the heart from the legs.  Causes blood to “pool” or collect in legs. Caused by not cooling dow
  • Stepping- Gum boot dance /Origin- Africa/ Form of exercise/Formations
  • Zumba- Founder- Alberto “Beto” Perez- Columbian dancer and choreographer/Inspired by Latin American dance & music/ incorporates hip-hop, soca, salsa, merengue, and mambo/15 million people take weekly classes in over 200,000 locations across 180 countries
• Muscle Locations:  Biceps/Tri-ceps/Hamstring/Quadriceps/Calves
• Fitnessgram Assessments/ Fitness Components: Definitions and assessments.
  • Pacer - Cardiovascular endurance level
  • Mile run - Cardiovascular endurance level
  • Curl-ups- Muscular Endurance/Strength
  • Push-ups- Muscular Endurance/Strength
  • Sit and Reach- Flexibility
  • Body Composition- BMI (Body Mass Index)-  4 categories         ……… Skinfold Measurements
• F.I.T.T. Principle – Review definitions of each
  • F= Frequency Ex: Working out 5x a week        I= Intensity  Ex: Jog at a fast pace, 5 sets of 20 repetitions
  • T= Time  Ex: Jog for 30 minutes                        T= Type   Ex: Jogging/ Lifting weights
• Training Principles: Overload, Progression and Specificity
  • Progression: Progress has plateaued; body has become accustomed to the workout
    • Must increase frequency. Ex: 3x a week last week, 5x a week this week.
  • Overload: Placing higher demands on the body
  • Specificity: Your workout targets a specific fitness component. Ex: Curl-ups= Muscular Endurance
• 400 meters = 1 outdoor track lap……1600 meters = 1 mile (4 laps)
• Heart Rate/Know definitions of each - Target HR/Resting HR/Heart Rate Reserve/Maximum HR
• Nutrition

• 3500 calories = 1lb        -  Caloric Intake         -  Crash Dieting : Starving yourself
• Recommended to lose 500 calories a day if trying to lose weight   -  Fats: Saturated vs. Unsaturated : List examples of each   - 5 Meals a day (Big breakfast, snack, lunch, snack, and small dinner)