Dance 11 Fitness Project

Due: Wednesday after Break  [Penalties for late projects]

March break is almost here! Aren't you going to miss having Dance fun everyday? Wouldn't it be nice if we could continue to get our groove on and be fit?  Guess what?  We can!  Your mission is to design and complete a personal fitness program that fits your lifestyle and maintains you physical fitness over the school break.  Try to incorporate dance influenced stretches and moves into your program.  Try to find music you want to work out to.  You will document your progress by writing down your program and documenting your work in an entry for each day. (Note: You do not need to complete a journal over the break so this is IN PLACE of a journal)

On Wednesday, March 25, you will hand in:

  1. A one-page document that outlines your personal fitness program.  Please indicate reps, time, length of workout, etc.
  2. An entry of 50-75 words everyday in which you reflect and document:
    1. How you were feeling
    2. Whether or not you pushed yourself
    3. What you discovered about your personal fitness
    4. Ideas for changing or improving you personal fitness program
    5. Any other related ideas that come you during your workout or upon reflection
  3. The confirmation form signed by a parent or guardian that confirms you have completed the program you say you did.  See form below.

Sample of a model Fitness program: Fitness outline (Zoe Scott)

This project is worth 10% of your mark.

 

Assessment

The Components  /20

Outline of program                     0          1          2          3          4

Daily entries                               0          2          4          6          8          10         12

Confirmation form                      0          4

 

The Quality  /20

The program includes warm-up, stretching, strengthening, aerobic elements, dance influenced.

0          1          2          3          4          5          6          7          8          9          10

 

The journal entries meet length requirements, cover topics suggested or other related, shows effort and commitment to maintenance of personal fitness.

0          1          2          3          4          5          6          7          8          9          10

 

You should devote a minimum of 30 minutes to your program for at least six days of the March Break.

 

The areas of focus will be stretching, strengthening, aerobic.  However, do not forget to warm up. 

 

Possible Exercises:

Warm-up: Dance 11 influenced movement exercises

Stretching:  As inspired by class work

Strengthening:  Push-ups, lunges, squats, abdominal work, weights at the gym

Aerobic: Brisk walking, jogging, treadmill, swimming, dance, dance, dance, etc.

 

Confirmation form: TO BE SIGNED BY PARENT OR GUARDIAN 

I, _______________________, the parent/guardian of ________________, confirm my child’s completion of this project.

Signature of parent/guardian: _____________________________________________

E-mail address: _____________________ or Daytime phone # __________________