Minds On
Warming up
Often when we want to do an activity like a sport or even fitness moves like we’ll do today, we jump right in and get started.
Access the following video entitled "Power Up: Under the Sea 5" to learn more about performing a fitness activity. If you would like, take part in the exercise and then answer the following questions.
- How did Laura and Greg prepare for the exercise? What would you suggest they do to get warmed up?
- Were the number and length of exercises too hard, too easy, or just right?
- Were you a bit breathless at the end? Why or why not?
- What suggestions would you have to end the workout to make it complete?
Action
Just dance
By reviewing the video in the previous section, we can understand that it is important to include three parts in an exercise. These are the warm up, the exercise component, and a cool down.
In this activity, we’ll do some dance moves and incorporate these three components into the routine.
Dance helps improve your cardiovascular endurance, flexibility, and muscular strength. It also helps improve your agility, balance, and coordination!
Dance, dance
To do the following activity, start by choosing some upbeat music with a fast beat. You don’t want the music to be too fast or too slow.
Choose two to three songs so you have plenty of time to raise your heart rate and get you sweating!
Safety
Before you begin, consider these safety precautions:
Warm Up
Warm up
Your body needs to be warmed up before you exercise. You can do this by completing the following activity, which will help you better perform a movement or routine. This will also greatly reduce your chance of injury.
Always warm up before doing any physical activity!
Set up your warm up routine
To get started, think of some moves you will use in your dance. Aim for five. This might include some locomotor movements with different levels, pathways, and speeds and some balance and coordination moves, such as turns, lunges, and pirouettes.
Complete the Dance Moves Organizer in your notebook or using the following fillable and printable document. If you would like, you can use speech-to-text or audio recording tools to record your thoughts. You may also draw your dance movements.
To warm up, go through your moves slowly for three minutes, gradually warming up your muscles. Think of this as a way to practise the moves you’ll use in your dance.
Get dancing
Now put on your music! Move to the music and incorporate the moves you practised in your warm up. You can also add new moves to help blend your actions into a dance.
Have some fun! When the second song comes on, you can continue your dance at the same pace, or if you are feeling tired, slow down the speed of your movements.
Pause and Reflect
Thinking about your dance
- Which music did you use to enhance your routine? Why?
- What was your favourite move you created? What is one you would like to continue to work on?
Cooling down
Hopefully you raised your heart rate and started to sweat. Now you’ll need to cool your body down. This helps return your heart rate to normal and, when you stretch, helps keep your muscles limber.
Cool Down
Slow it down
Try cooling down to the final song from the previous activity. Start by returning to slow moves like you did in your warm up, then stretch the muscles you used.
You may also use the following stretches for your cool down. Explore the images below for instructions on how to complete each stretch.
Toe touches
If you can, reach and touch your toes. While standing or sitting, keep your body loose and bend forward. Let your fingers hang down towards your toes.
Shoulder stretch
If you can, let’s stretch our shoulders! Either standing or in a seated position, bring your right arm straight in front of you at shoulder height. Cross your other arm over your right arm and bring it flat across your chest. Repeat with your left arm.
Ankle circles
If you can, now let’s stretch our lower body! Stand or sit upright and put your hands to your sides. Lift one leg slightly up and make small circles with your ankles 10 times in each direction. Repeat with your other foot.
Knee cirlces
If you can, let’s continue stretching your lower body. Stand or sit and place your feet together with your knees bent. Put your hands on your knees and rotate in one direction making small circles. Do this 10 times and then swap to the other direction to do another 10 movements.
Consolidation
Music makes the world go round
Using music is a great addition to any exercise routine. It doesn’t have to be just for dancing. Many people work out to music to help set the pace, like when they run, jog, and kickbox. They can use music to organize their workout, like performing a set of moves to each song. Upbeat music can also help motivate people when they are exercising.
In this activity, you will create a complete routine with a warm up, main exercises, and a cool down. There are many components to this workout you need to consider. Use the following checklist to help you design your routine.
Dance routine checklist
When you put your routine together, think of ways to modify the moves. You might start off with walking or jogging on the spot and then have the person move faster, move their arms in a different way, or move in different directions.
Review the example below of a routine you could make.
| Let’s Get Dancing Routine | |||
|---|---|---|---|
| Music | "Happy," by Pharrell Williams, "I Like to Move it," by Will.i.am, "Butter," by BTS | ||
| Audience | Grade 5 | ||
| Goal | This will be a dance routine with the goal of the session being stress relief. | ||
| Warm Up Actions | Toe touches, quad stretches, shoulder shrugs | ||
| Routine # | Movement | Change 1: Balance, speed, levels, direction, etc. | Change 2: Balance, speed, levels, direction, etc. |
| 1 | Walk on the spot | Speed: Fast | Move your arms to the left then right. Repeat. |
| 2 | Walk backwards | Speed: Slow | Level: Low to the ground |
| Cool Down Actions | Ankle/wrist rolls, backbend | ||
Complete the Let’s Get Dancing Routine in your notebook or using the following fillable and printable document. If you would like, you can use speech-to-text or audio recording tools to record your thoughts.
Try It
Test it out
After designing your routine, try it safely and make adjustments.
If possible, share your routine with a peer, a sibling, or a parent/guardian. You may share the routine by performing it, recording a video or audio recording, or drawing the movements.
Let's review
- What moves (and changes to the moves) did you like the best? Why?
- Do you think your routine would meet the goal you set? What might you change, if anything?
- How did the music support your routine?
Reflection
As you read through these descriptions, which sentence best describes how you are feeling about your understanding of this learning activity? Press the button that is beside this sentence.
I feel…
Now, record your ideas using a voice recorder, speech-to-text, or writing tool.