Physical Education Module # 3 Topic – METs, Dance, Teams/Groups, and Muscles Unit 3 Standards and Objectives 2 Demonstrates competency in dance forms used in cultural and social occasions or demonstrates competency in 1 form of dance (S1.H2.L1) ◻ Demonstrates competency in 1 or more specialized skills in health-related fitness activities. (S1.H3.L1) ◻ Applies the terminology associated with exercise and participation in selected individual performance activities, dance, net/wall games, target games, aquatics and/or outdoor pursuits appropriately. (S2.H1.L1) ◻ Uses strategies and tactics effectively during game play in net/wall and/or target games. (S2.H5.L1) ◻ Identifies examples of social and technical dance forms. (S2.H4.L1) ◻ Exhibits proper etiquette, respect for others and teamwork while engaging in physical activity and/or social dance. (S4.H2.L1) ◻ This Photo by Unknown Author is licensed under CC BY-NC-ND Unit 3 Standards and Objectives 3 Uses communication skills and strategies that promote team or group dynamics. (S4.H3.L1) ◻ Solves problems and thinks critically in physical activity and/or dance settings, both as an individual and in groups.(S4.H4.L1) ◻ Applies best practices for participating safely in physical activity, exercise and dance (e.g., injury prevention, proper alignment, hydration, use of equipment, implementation of rules, sun protection) (S4.H5.L1) ◻ Identifies types of strength exercises (isometric, concentric, eccentric) for personal fitness development (e.g., strength, endurance, range of motion) (S3.H9.L1) ◻ Demonstrates appropriate technique on resistance-training machines and with free weights (S3.H7.L1) ◻ METs 4 ◻ What do you think of when you hear moderate physical activity? This Photo by Unknown Author is licensed under CC BY-SA-NC This Photo by Unknown Author is licensed under CC BY-ND METs 5 Moderate Physical Activity – depends on how many calories you are burning ◻ MET = Metabolic Equivalent = One way the Exercise Physiologists estimate how many calories are being burning during specific physical activity. ◻ MET is based on how much oxygen you used during an exercise – the more intense the exercise the more oxygen you use the more calories you burn. ◻ For example if an activity had a MET value of 4.5 it means you are using 4.5 times more oxygen than normal. ◻ METs 6 ◻ ◻ ◻ ◻ ◻ MET Values MET 1 = Energy burned sitting still / Sedimentary MET 1.1 - 2.9 = Light Activity MET 3.0 - 5.9 = Moderate Activity MET 6+ = Vigorous Activity This Photo by Unknown Author is licensed under CC BY-NC-ND METs 7 How do you find the MET of an activity? ◻ The Compendium of Physical Activity identifies MET values for a wide variety of physical activities ◻ ◻ https://sites.google.com/site/compendiumofphysicalactiviti es/Activity-Categories METs 8 How you calculate your METs Minutes? ◻ Recommended minutes for adults from the 2008 Physical Health Activity Guide = 500 - 1000 MET minute per week. Teenagers should be higher. ◻ If you know your MET amount for your activity you take that and multiple it by the amount of minutes you did your activity. ◻ For example - walking, 2.5 mph, level, firm surface = 3.0 METs If you walked at this pace for 40 minutes then your MET minutes 3.0 METs * 40 minutes = 120 MET minutes ◻ METs 9 If you know the MET value, your total time, and your body weight you can measure how many calories you are burning – which is much more specific than the general MET minutes ◻ For example if some one is taking a Modern Dance class it has a MET value of 5.0 for a 60 minute class ◻ You need to know that you use 3.5 milliliters of oxygen per minute of every kilogram of body weight. ◻ METs x 3.5 x BW (kg) / 200 = Kcal/min. ◻ METs 10 METs x 3.5 x BW (kg) / 200 = Kcal/min. ◻ The calories burned per minute for someone who weights 128 lbs = 58kg ◻ 5.0 METs * 3.5mL * 58kg /200 = 5.075 kcal/min ◻ 5.075 kcal/min * 60 minutes = 304.5 kcal ◻ This Photo by Unknown Author is licensed under CC BY-NC-ND Genres of Dance 11 ◻ How many different genres of dance can you name? Genres of Dance 12 Dancing is a great aerobic workout and there are many different genres for every person to find at least one they like. ◻ It is a great way to combine music and physical activity ◻ Dancing is an example of a lifelong physical activity ◻ This Photo by Unknown Author is licensed under CC BY-NC-ND Genres of Dance 13 Social Dance Forms – the main purpose is to be social and socializing with other – Ex – Ballroom Dancing ◻ Technical Dance Forms – dances that are about technique and performance – Ex – Ballet ◻ Dances can fit into more than one category – For example Ballroom Dancing can be social, but if you are competition in Ballroom Dancing then it becomes more technical than social. ◻ This Photo by Unknown Author is licensed under CC BY-SA Genres of Dance 14 Ballroom Dancing – broken into two main divisions International and American – (they can have the same dances – but with different rules, styles, and steps) ◻ International Latin = Cha Cha, Rumba, Paso Doble, Samba, Jive ◻ International Standard = Waltz, Tango, Foxtrot, Viennese Waltz, Quickstep ◻ American Rhythm = Cha Cha, Rumba, East Coast Swing, Mambo, Bolero ◻ American Smooth = Waltz, Tango, Foxtrot, Viennese Waltz ◻ Example of some ◻ Genres of Dance 15 Jazz Dances ◻ Major Types = West Coast Swing, East Coast Swing, Lindy Hop, Balboa, Charleston ◻ Examples - https://www.youtube.com/watch?v=BDv7NhMjhg4 ◻ Tap Dancing ◻ Examples - https://www.youtube.com/watch?v=5rCIQ1rXfuM ◻ This Photo by Unknown Author is licensed under CC BY-SA Genres of Dance 16 Latin Dancing ◻ Ex – Salsa, Argentine Tango, Flamenco, Bachata, Merengue, Cumbia, etc ◻ https://www.youtube.com/watch?v=3UzbhuSl5OE ◻ This Photo by Unknown Author is licensed under CC BY Genres of Dance 17 ◻ ◻ Ballet and Modern Dance https://www.youtube.com/watch?v=GMH5UKXB4EA This Photo by Unknown Author is licensed under CC BY-ND This Photo by Unknown Author is licensed under CC BY-SA Genres of Dance 18 ◻ ◻ Hip Hop https://www.youtube.com/watch?v=HBzAJ3eWXjk This Photo by Unknown Author is licensed under CC BY-SA Genres of Dance 19 County/Line Dancing ◻ Square Dancing https://www.youtube.com/watch?v=Upu1l3eLid4 ◻ (Only need to play a minute or two) ◻ Line Dancing – Hustle https://www.youtube.com/watch?v=0ZyQIh0sH5A ◻ Line Dancing – Electric Slide ◻ https://www.youtube.com/watch?v=5jBkoEM0SSE ◻ Genres of Dance 20 ◻ ◻ Viral Dances https://www.youtube.com/watch?v=TOXIni0c7k8 This Photo by Unknown Author is licensed under CC BY This Photo by Unknown Author is licensed under CC BY-NC-ND Genres of Dance 21 ◻ There are Culture Dances and so many more types of dance out there! This Photo by Unknown Author is licensed under CC BYSA This Photo by Unknown Author is licensed under CC BY-ND Teams & Groups 22 ◻ What team sports have you participated in? This Photo by Unknown Author is licensed under CC BY-SA Teams & Groups 23 Characteristics of Successful Teams and Groups ◻ All members understand the goal(s) of the team ◻ Having a good coach/leader/team captains – that help the team and are willing to listen to everyone on the team ◻ Team cooperation – working together not as individuals ◻ Constructive Communication – respecting everyone's opinions and being open to feedback ◻ Appreciation – each member appreciating the other’s contributions to the team. Teams & Groups 24 How can team/groups improve to become successful? ◻ Team/Group Rules – rules about how the team members will communicate and what to do in a situation. ◻ Always being willing to work on communication ◻ Making sure that everyone on the team feels respected and that their opinion is important ◻ This Photo by Unknown Author is licensed under CC BY-NC Teams & Groups 25 ◻ Think about some of your past of current teams or groups you have worked with. ◻ What things went well? ◻ What things could have been improved on? This Photo by Unknown Author is licensed under CC BY Teams & Groups 26 Good Sportsmanship = treating others with respect ◻ Have a positive attitude. ◻ Shake hands with the other team before and after the game. ◻ Support teammates by saying "good shot" or "good try." Never criticize a teammate for trying. ◻ Treat the other team with respect and never tease or bully. ◻ Follow the rules of the game. ◻ Help another player up who has fallen. ◻ Muscles 27 ◻ How do you increase your muscular endurance and strength? Muscles 28 Muscle Strength = the amount of force a muscle can exert ◻ Example – 1 maximum repetitions– the max amount of weight your muscle group can lift once ◻ Muscular endurance = contracting muscles multiple times or to hold a muscle contraction for a long time without fatigue ◻ Each muscle group can have its own level of strength and endurance ◻ This Photo by Unknown Author is licensed under CC BY-SA This Photo by Unknown Author is licensed under CC BY-SA-NC Muscles 29 ◻ Principle of Overload – if you do not use your muscles they will lose any strength or endurance. “If you don’t use it you will lose it” Principle of Rest and Recovery ◻ Basically you need to give your muscles a chance to rest and recover – typically do not do weight training for the same muscles each day ◻ This Photo by Unknown Author is licensed under CC BY-SA Muscles 30 Types of Muscle Contractions ◻ https://www.youtube.com/watch?v=T00U5lMWAWQ&index=4& list=LLXsPh1nwmZ2L5GVwuhlpVmg ◻ Muscles 31 ◻ ◻ Free Weights vs Machines https://www.youtube.com/watch?v=nUeQUyCWUPg Muscles 32 ◻ ◻ ◻ ◻ ◻ Muscle Exercises Resources https://exrx.net/Lists/Directory https://musclewiki.org/ https://www.bodybuilding.com/exercises/ https://www.freetrainers.com/exercise/muscles/
