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Basic 3 · Physical Education · Aerobic Capacity

Dancing for Ten Minutes

In this topic you will dance to music for ten minutes to improve your fitness.

By the end of these notes you should be able to:

  • Warm up before dancing
  • Dance continuously for ten minutes
  • Cool down after dancing

What you already know

  • Dancing for fitness (Basic 1)

Copy everything that has a blue line on its left into your notebook. The other parts are for reading.

Strand
Physical Fitness
Sub-strand
Aerobic Capacity
Indicator
B3.3.1.3.1 – Perform 10 minutes dance with music

Introduction

Dancing for ten minutes makes your heart beat faster and your body stronger. It is also great fun.

1. Dance Session Plan

A ten-minute dance session
PartTimeActivity
warm-up2 minutesmarch, swing arms, gentle steps
main dance6 minuteslively dance to drum or music
cool-down2 minutesslow steps, stretches, deep breaths
Pupils dancing energetically to a drum with a clock showing ten minutes
Figure 1: Dancing for fitness Draw your class dancing.Illustration: Sirbus

2. How Dancing Helps

  • strong heart and lungs
  • flexible body
  • good coordination
  • happy mood

Tip: Drink water after dancing.

New words

warm-up
Gentle exercise before hard exercise.
cool-down
Gentle exercise after hard exercise.
continuous
Without stopping.
lungs
The organs we breathe with.

Summary

  • A dance session has a warm-up, main dance and cool-down.
  • Dance continuously for ten minutes.
  • Dancing strengthens the heart and lungs.

Class activity: Ten-Minute Dance

  1. Warm up for two minutes.
  2. Dance to the drum for six minutes.
  3. Cool down with slow steps and stretches.

You need: Woven exercise mats, Local drum, Sticks of chalk

Exercises

Answer in your exercise book first, then check your answers.

  1. 1. What comes before the main dance?

    • A. Warm-up
    • B. Cool-down
    • C. Sleep
    • D. Lunch
    Show answer
    Answer: Warm-upWarm up first.

  2. 2. How long is the main dance in the plan?

    • A. 6 minutes
    • B. 1 minute
    • C. 30 minutes
    • D. 2 hours
    Show answer
    Answer: 6 minutes2 + 6 + 2 = 10 minutes.

  3. 3. Dancing can make us happy.

    • A. True
    • B. False
    Show answer
    Answer: TrueIt improves mood.

  4. 4. We should skip the cool-down.

    • A. True
    • B. False
    Show answer
    Answer: FalseThe cool-down helps the body recover.

  5. 5. Gentle exercise after hard exercise is the ______.

    Show answer
    Answer: cool-downThat is the cool-down.

  6. 6. Name the three parts of a dance session.

    Show answer
    Answer: Warm-up, main dance and cool-down.These make a full session.

Homework

  1. Dance for ten minutes at home with a warm-up and cool-down.