A. Principles of Aerobic Exercise (Frequency, Intensity, Duration)(A-C)
a. Resting heart rate, target heart rate, recovery heart rate.
b. 65% to 85% effort
c. Minimum of 3-4 times/week
d. Minimum of 15-20 minutes/workout
e. Progression overload
2. Energy Balance (weight control)
a. Effort level of lower limit
b. Minimum of 5 times/week
c. Minimum of 35-60 minutes/workout
d. Practice of good dietary habits
a. Static technique is utilized
b. Stretch is held for 15-30 seconds
c. Relaxation and good body alignment is stressed
B. Participation in Aerobic Dance (A-C)
1. An aerobic dance class begins with steps designed to increase the heart rate and internal body temperature. Once the student is warmed up a stretching period can be introduced to reduce the risk of injury.
2. The student will gradually increase their exercise level until they reach their target heart rate established by norms according to their resting heart rate, age and sex. This working level is monitored during the class by counting the pulse for 10 seconds
3. New dances are introduced periodically and the routines become more vigorous as the semester progresses. The students are encouraged to stay at a "low-impact" level and urged to go at their own rate until they can perform at a more advanced level.
4. An aerobic dance card is filled out for each student. They record the date, resting heart rate, working heart rate and recovery heart rate for each session. On the back of the aerobic dance card is a PAR-Q (Physical Activity Readiness Questionnaire) form that must be completed before a student may participate in the class. If medical problems exist, the student is urged to consult with a physician.