Mary Scarlette M.

Cena

CE21FA8

ASSIGNMENT IN P.E. III

1. What is Aerobic Dancing?

Aerobic dancing can be a great way to have fun, start your blood
pumping and get your body in shape.
What Is Aerobic Dancing?
The word aerobic means "with oxygen" but aerobics usually refers to
any kind of activity that gets your heart pumping and
your musclesusing oxygen. Aerobic dancinginvolves any kind of
exercise put to music and can include everything from country
music line dance aerobics to hip-hop dancing. It's recommended
that kids and teens get at least 20 minutes of good aerobic
exercise three times a week, so aerobic dancing can be a fun way to
stay in shape.You can take aerobic dancing during your P.E. class at
school, at a community center or by following along with your choice
of aerobic dance video tapes or DVDs.

Aerobic Dancing - What Makes A Good Workout?

 Warm-up - Start off moving to something slow for about 5-10
minutes which will prepare you for more vigorous activities.
Starting an aerobic routine too quickly can lead to injuries, so
make sure you talk to your P.E. teacher or a doctor before
starting any new aerobic routine.
 High Impact - After warming up, your main aerobic routine
should last about 20-30 minutes. If you're just starting your
exercise routine, it's better to exercise for a longer period of
time at a slower pacethan going all out until you feel like you're
going to drop dead.
 Cool Down - Spend the last 5-10 minutes of your aerobic
dance routine cooling down and relaxing. This will give you a
chance to stretch your muscles and let your heart rate slowly
come down.
Aerobic Dancing - Choosing Tunes
 Whether you're doing aerobic dancing during your school P.E.
class or dancing to a hip-hop dance video, it's important you
choose music which will make your aerobic dance workout fun
and exciting. For example, if your aerobics teacher insists on
torturing you by making you listen to nothing but
old Backstreet Boys tracks and Hilary Duff, you'll quickly lose
interest.
 If you don't like the tunes in your aerobic class, bring in a
CD of your fave music to class or bring along your own MP3
player with headphones and listen to that instead.
 Whatever your choice of tunes is, remember to include slower
tracks like Usher's Confessions for your warm-up or cool down
and faster songs like Outkast's Hey Yafor your main aerobic
workout.
Aerobic Dancing - Feet First
A good pair of sneakers is extremely important for any kind of
aerobic activity. Choose a pair of shoes with good tread, cushioning
and ankle support. Talk to your P.E. teacher or parents to make sure
your shoes are suitable for aerobic dancing. Your feet will thank you.
2. What is Cardio Dancing?

Imagine you’re in a nightclub with all your best friends. The music is bumping, the
crowd is energetic, and you’re feeling good. You’re probably even sweating and your
heart rate is up high. That’s cardio dance in a nutshell—minus the club scene, booze
and late hours. Cardio dance classes fuse musical rhythms and choreographed dance
moves together to create a dynamic workout that’s designed for fun—and a good
workout!—in mind. Moving to the music allows your mind to relax while your body
is in constant motion. The best part? No prior dance experience is required. Most
classes offer easy-to-learn moves that anyone can pick up (yes, even us super
uncoordinated folks!)
Who does cardio dance work for?
Cardio dance classes are great for everyone, from the fitness newbie who’s looking
to get back in shape without jumping into a high-intensity boot camp to the dance
 fanatic who wants to channel her inner Beyonce. Cardio dance comes in all types of
styles so you can choose one set of your favorite hip-hop tunes or country classics.
And no matter the class, you can set your own pace. Most instructors provide
modified versions of all their moves to cater to those with injuries or those who just
want to take the intensity down a few notches.

The physical benefits of cardio

dance
It utilizes different muscle groups.
Running and cycling are great workouts, but they only target certain areas of your
muscle—namely the ones in your legs. Cardio dance is unique in the sense that it
gives you a full-body aerobic workout, toning and shaping your muscles through
specific high- and low-impact movements. Because most dance moves alternate
among using your arms, legs and glutes, you’re almost always working your core,
which keeps you balanced and helps you maintain proper form.
Improves coordination and rhythm, too!
They rhythmic movements you’ll find yourself doing in a cardio dance class might
feel strange and unfamiliar at first, but over time, just like anything you do
repeatedly, you’ll start to feel more comfortable (and might even look good while
doing them!). Also, utilizing your different muscle groups helps you become more
familiar with utilizing different areas of your body, which can help you with
everyday activities such as walking or standing up straight.
It burns tons of fat.
When you’re getting your heart rate up high and are able to keep it at that level for
extended periods of time, that means your body is burning fat. Because there are
few breaks in cardio dance, it’s known as one of the most fat-burning workouts.
It tones your muscles.
Most people don’t think cardio dance is great for toning since you’re not lifting
heavy weights or doing high-intensity intervals, but that’s not true. Dance cardio can
be just as effective as any other exercise for toning and firming areas of your body—
especially your legs, glutes and obliques.

The mental benefits of cardio

dance
It can boost your brain.
When your body starts moving to the sound of music or even a drum beat, the
reward centers in your brain are stimulated and your sensory and motor circuits are
activated. Just like when you learn any activity, the neurons in your brain are
activated and your memory and recall is also enhanced. In fact, science is so behind
the benefits of dance for your brain, that the activity is now being used to treat
people with Parkinson’s disease!
 It can improve your mood.
If just the beat and rhythm of a great song doesn’t already have you feeling a whole
lot better about your day, moving your body along to the music will have you in
higher spirits in no time. In fact, one Swedish study, which followed 112 teen girls
struggling with stress, anxiety and depression, among other ailments, found that
those who took dance classes improved their mental health and reported a boost in
mood. These positive effects even lasted up to eight months after classes ended!
It breaks workout monotony.
Let’s face it—doing the same workout every single day can get old. Plus, working the
same muscle groups for the same amount of time actually builds up a tolerance so
that you’re not getting as good of a workout you once were doing the same exact
thing. Crazy, right? Cardio dance is different because it’s constantly switching up
movements. It also is easier on your muscles because you’re not utilizing them until
the point of exhaustion.
If you’re looking to get back into the swing of a fitness routine, but are craving
something fun, motivating and addicting, give cardio dance a try. We offer an
extensive variety of studios and classes in all neighborhoods—from urban hip-hop
to classic jazz and even salsa! Happy dancing!
3. What is Barre Dancing?

Ballet-inspired classes like Pure Barre, Bar Method, and Balletone are a
popular workouttrend that incorporates moves from ballet, Pilates, and yoga to upbeat
music.

Many gyms offer ballet-inspired fitness classes, and barre studios offer classes for overall
conditioning as well as targeted workouts for abs, thighs, or glutes. There are even “barre
light” classes for beginners.

You don’t need a tutu or ballet slippers. Instead, dress in comfortable workout clothes
and show up to the 60-minute classes prepared to use the ballet barre to do the
movements your teacher shows you.

Some classes also use small balls, resistance bands, and hand weights to do floor work.
The low-impact workout focuses on proper alignment.

The classes blend cardio, strength training, flexibility, balance and core conditioning in a
total body workout that targets the hips, glutes, abs, and arms.

Intensity Level: Medium

The emphasis on proper alignment, balance, and core engagement means the classes
move at a slower pace. You might not leave a ballet-inspired class drenched in sweat, but
you’ll feel the burn after a class thanks to moves that target specific muscle groups.
 Areas It Targets

Core: Yes. You'll do a combination of ballet positions and Pilates moves to target the
abs.

Arms: Yes. Classes include exercises like military presses, lateral arm raises, and triceps
lifts to work the arm muscles.

Legs: Yes. Expect to perform movements like pliés, dégagé, leg lifts/extensions, and
other ballet-inspired moves that target the legs.

Glutes: Yes. Targeted moves like glute raises help tone the backside.

Back: No. Ballet-inspired workouts target the whole body but do not target the back
muscles, except for those that are part of your core.

Type

Flexibility: Yes. This ballet-inspired workout will gently improve your flexibility.
Aerobic: No. The barre moves are too slow to give you an aerobic workout. So unless
you're in a class that includes exercises off the barre that gets your heart rate going, don't
count this as cardio.
Strength: Yes. Some ballet and barre classes use weights and resistance bands, and
others use your body weight to strengthen and tone.

Sport: No. It’s not a sport.

Low-Impact: Yes. There is no jumping or bouncing in barre classes, so the workout is
easy on the joints.

What Else Should I Know?

Cost: You’ll need to sign up for classes through your gym or a barre studio.

Good for beginners? Yes. Ballet-inspired classes are good for beginners who want to try
a new workout.

Outdoors: No. Classes are done in a studio with ballet barres.

At home: Yes. There are DVDs for ballet-inspired workouts that can be done at home.

Equipment required? Yes. Most workouts include a barre, weights, resistance bands,
and balls that are provided by the fitness studio. You may need to buy some of those
things for at-home workouts.
 What Dr. Michael Smith Says:

Barre fitness is ideal if you’re just getting into exercise. The classes will improve your
balance, build strength, make you more flexible, burn calories, and improve stability
through a stronger core.

As you get more comfortable and fit, you can ramp up the intensity by adding weights
and more challenging moves. If you have more experience and are looking for something
new to challenge yourself, advanced barre classes can do the trick.

It's challenging for men and women alike. These moves are a lot harder than they look
and can help anyone take their fitness to the next level.

Is It Good for Me If I Have a Health Condition?

Barre exercises are often gentle on the joints and can be an excellent choice if you
have arthritis or joint problems. You’ll also build stronger muscles, which gives more
support to your joints and lessens pain.

But certain moves can put added stress on your joints. For example, turning out your legs
may not feel good on your knees, especially if you're turning out from your feet, rather than
from your hips. Ask your instructor how to adapt moves that don’t feel good, and to show
you good form.

When recovering from a back injury, you want to focus on building a stronger core. Barre
fitness can help you do that.

If you’re looking for exercise to help control your diabetes, high blood pressure, high
cholesterol, or heart disease, there are better options for you. Look for fitness options that
involve more cardio exercise.

If you're pregnant, barre classes are a perfect choice. You’ll burn calories and keep your
muscles strong and flexible without putting unneeded stress on your body. You will need
to change some of the moves as you get further along in your pregnancy. Avoid any
moves that make you unsteady on your feet.

4. What is Mind-Body Dancing?

is a comprehensive Yoga-based training curriculum designed to cultivate
sustainable movement practices and mind/body wellness for dancers,
performers, and artists of all ages and levels. The curriculum includes
individual classes, residency programs, full curriculum integration (as a
standalone or supplemental training program), one-to-one sessions, and
courses to train new teachers. All aspects of the curriculum are designed to
hone kinetic intelligence, facilitate technical advancement, enhance creative
expression, and foster balanced stress management skills.