WorksheetsBasics Aerobic exercise
Total questions: 20
Worksheet time: 40mins
What are the stages in aerobic dance?
warm up
cardio
cool down
main workout
Why do we need to warm up in aerobic dance?
Prepare body for movement to come
lubricate the joints
relaxing the body
warm up muscle
How is to calculate your maximum heart rate?
What is a resting heart rate?
When your heart takes a break from working.
When your heart rate is 175
When your heart is at it's lowest beats per minute (bpm).
220 minus your age.
What is your maximum heart rate?
220 minus your age; the maximum number of times your heart can beat in one minute.
175; The zone that you want your heart rate to be in while you're being active.
When you haven't been active for a long time and your heart isn't working very hard.
The highest number on the electronic heart rate monitor.
List all Basic steps in aerobic dance
Lift
Tap
Jump
March
Step Touch
what is low impact movement?
Both feet on the floor
One of foot is off the floor
Both foot off the floor
what is no impact movement?
Both feet on the floor
One of foot is off the floor
Both foot off the floor
High impact exercise are
Lunges
Squat
Jumping Jack
walking
The best duration for a warm up session are
30mins
until everyone is tired
7mins
3mins
What 110 bpm music are for?
Cooldown
Warm up
cardio
sleeping music
What do you do in a warm up?
Maintain heart rate
Decrease heart rate
Increase heart rate
By doing warm up we should include
Basic footwork patterns - such as step touch, with few variations of the arms, shoulders, chest and back
Cardio by adding a little intensity & direction movement
statics stretching
what are the purpose of warm up?
Increase body temperature
Get blood flowing to the muscles
Lower down heart rate
Prepare certain major supporting muscles, calf, lower back, and hamstring
Warm up the muscles
Purpose of cool down are
gradually increasing heart rate
Gradually decrease the body temperature
gradually decrease the heart rate
Stretch the muscle for flexibility
prevent blood pooling
What muscle is this?
Quadriceps
Gastronecmius
Hamstring
Triceps
Quadricep
Gluteus Maximus
Hamstring
Deltoid
Deltoid
Chest
Biceps
Pectoralis major
Satorius
Gastronecmius
Latissimus dorsi
Quadriceps
Latissimius Dorsi
Triceps
Trapezius
Biceps
