Basic 5 · Physical Education · Aerobic Capacity
Jogging to Music for Ten Minutes
In this topic you will perform ten minutes of continuous jogging to music to improve aerobic fitness.
By the end of these notes you should be able to:
- Explain aerobic fitness
- Jog continuously for ten minutes with good technique
- Use music to keep a steady pace
What you already know
- Fitness activities (Basic 4)
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
- B5.3.1.3.1 – Perform 10 minutes jogging with music
Introduction
Aerobic exercise makes your heart and lungs stronger. Jogging to the beat of a drum or music makes it more enjoyable and helps you keep a steady pace.
1. Aerobic Fitness
Aerobic fitness: The ability of the heart and lungs to supply oxygen to the muscles during long periods of activity.
Aerobic activities include jogging, swimming, cycling, dancing and skipping. They improve endurance, so you can play longer without getting tired. They also help control body weight and keep the heart healthy.
2. Jogging Technique
- Stand tall and look ahead.
- Relax your shoulders and bend your arms at about 90°.
- Swing your arms forward and back, not across the body.
- Land lightly on the middle of your foot and roll forward.
- Breathe steadily through the nose and mouth.
- Jog at a pace at which you can still talk (the talk test).
3. The Ten-Minute Session
| Part | Time | Activity |
|---|---|---|
| warm-up | 3 minutes | brisk walking, arm circles, gentle stretches |
| main jog | 10 minutes | continuous jogging to music or drumbeat |
| cool-down | 3 minutes | slow walking and stretching |
4. Using Music
Music with a steady beat helps you keep the same pace. Match your steps to the beat. A slower beat is good for easy jogging, and a faster beat for a slightly quicker pace. Local drum rhythms such as kpanlogo or highlife songs work well. Moving with music also makes exercise more fun, so you are more likely to keep going.
5. Building Up
If you cannot jog for ten minutes yet, alternate two minutes of jogging with one minute of walking. Each week, jog a little longer until you can jog continuously.
Safety: Drink water before and after. Jog in the cool morning or evening, not under the hot afternoon sun. Stop if you feel dizzy or have chest pain.
New words
- aerobic
- Using oxygen; activities that work the heart and lungs.
- endurance
- The ability to keep going for a long time.
- pace
- The speed of movement.
- talk test
- Being able to talk while exercising at a moderate pace.
- warm-up
- Light activity before exercise.
- cool-down
- Light activity after exercise.
Summary
- Aerobic exercise strengthens the heart and lungs.
- Jog tall and relaxed, landing lightly.
- Use music to keep a steady pace.
- Always warm up and cool down; drink water.
Class activity: Drum Jog
- Warm up for three minutes.
- Jog for ten minutes to the teacher's drumbeat.
- Cool down and record how you felt.
You need: Woven exercise mats, Local drum, Sticks of chalk
Exercises
Answer in your exercise book first, then check your answers.
1. Which is an aerobic activity?
- A. Jogging
- B. Sleeping
- C. Sitting
- D. Reading
Show answer
Answer: JoggingIt works the heart and lungs.2. The talk test means you can…
- A. talk while exercising
- B. not breathe
- C. shout loudly
- D. sing loudly
Show answer
Answer: talk while exercisingIt shows moderate pace.3. Music helps joggers to…
- A. keep a steady pace
- B. stop often
- C. walk only
- D. sleep
Show answer
Answer: keep a steady paceSteps match the beat.4. You should warm up before jogging.
- A. True
- B. False
Show answer
Answer: TrueIt prepares the body.5. The best time to jog is in the hot afternoon sun.
- A. True
- B. False
Show answer
Answer: FalseMorning or evening is cooler.6. The ability to keep going for a long time is ______.
Show answer
Answer: enduranceAerobic fitness builds it.7. Describe three points of good jogging technique.
Show answer
Answer: Stand tall, relax shoulders with arms at 90°, land lightly on mid-foot.Any three.8. How can a pupil who cannot jog for ten minutes build up to it?
Show answer
Answer: Alternate jogging and walking, then increase jogging time each week.Gradual progression.
Homework
- Jog or walk briskly to music for ten minutes, three times this week.