The student will:
NATIONAL STANDARDS: 1-5
Spread beanbags throughout the area, one per student. Students move around the area until a signal is given. On the signal, they find a beanbag and kneel on it or straddle it. The instructor then signals for the class to move again, and one or more beanbags are removed during this interval. Now when students are signaled to find a beanbag, some will be left without one. The challenge is to avoid being left out more than five times. Locomotor movements and different body parts can be specified to add challenge and variety. This activity can also be done with cones or poly spots.
COOL-DOWNS, consisting of deep breathing, slow walking and stretching, are performed after aerobic exercise for a duration of 5-7 minutes. The purpose of cool-downs is to gradually return your heart rate and blood pressure to resting or pre-exercise levels.
To be safe, students balance in a stipulated position (e.g., one hand and one foot on the floor or one foot on the floor, a number of body parts; or a number of body parts can be specified such as knee and one foot, head and other body parts)
Select several “its.”
Rotate positions frequently.
Select a balance position in which one is safe.
Why do you need to know more about aerobics?
Aerobic activities are helpful for weight control. Research shows that regular physical activity, combined with healthy eating habits, is the most efficient and healthful way to control one’s weight.
Physical activity helps to control your weight by using excess calories that otherwise would be stored as fat. The number of calories you eat and use each day regulates your body weight. Everything you eat contains calories, and everything you do uses calories, including sleeping, breathing, and digesting food. Any physical activities in addition to what you normally do will use extra calories.
Additionally, medical research has shown that regular aerobic activity increases the body’s production of endorphins.
When is an activity an aerobic activity?
Aerobic exercise is any extended activity that makes you breathe hard while using the large muscle groups at a regular, even pace. Aerobic activities help make your heart stronger and more efficient. During the early part of exercise, your body uses stored carbohydrate and circulating fatty acids (the building blocks of fat molecules) for energy.
Aerobic refers to any exercise that helps you use oxygen more efficiently by reaching and maintaining your Target Heart Range – the safest range of heart beats per minute during exercise. Calculate your Target Heart Range by subtracting your age from 220 for women and 226 for men and multiplying your answer by 60% and by 80%. The lower number suggests a safe rate for beginners, while the higher number would be your goal as your fitness level improves.
– Was the Aerobic Routine easier for you today since this was your second day?
– What muscles were worked today?
– What do you need to continue working on?
– Which exercise strengthens the Tibialis muscle?
Cheer: 2, 4, 6, 8, Aerobics makes me feel great!
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