Professional Documents
Culture Documents
Project Instructions
1. What kind of workout does your group want to do today? Your warm up and cool
down should correlate with the type of main exercise the class will be performing.
Ms. Mason will lead the main exercise, but your group will begin and end class. You will
have 15 minutes for warm up and 10 minutes for cool down.
2. Begin your warm up with dynamic stretches and light cardiovascular exercises.
Choose FOUR different exercises or movements from the list below to include in your
introduction.
3. Create ONE unique dynamic stretch or cardiovascular exercise to include in your
warm up.
4. Arrange the introductory exercises in an appropriate order from least strenuous to most
strenuous.
5. Determine the amount of time or reps to perform each exercise.
6. Move on to larger and more involved warm up exercises. Your group will choose ONE
from the list below.
7. Create ONE unique larger and more involved warm up exercise.
8. After we have warmed up, Ms. Mason will lead the class in 30 minutes of exercise.
9. After the exercise is completed, you will lead cool down.
10. Choose ONE light cardiovascular exercise from the list below that will gradually bring
our heart rates down.
11. Choose FOUR dynamic stretches that focus on the muscles that were primarily used
during exercise.
12. Create ONE unique dynamic stretch to include in your cool down.
13. AFTER YOU HAVE COMPLETED STEPS 1-12, MOVE ON TO STEPS 14-18 FOR YOUR ENTIRE
PROJECT.
14. Determine the amount of time or reps to perform each exercise.
15. Research the correct way to perform these exercises and learn the correct
anatomical terminology to explain which muscles are working.
16. Research common mistakes that are made when performing the exercises you have
included in your warm up. Give reasons why these mistakes are common, what injuries
may occur from performing the movements incorrectly, and ways to correct your
form.
17. Each group member should be responsible for leading and demonstrating at least one
exercise during your class.
18. Create a playlist that is appropriate in language and content that will accompany
your warm up and cool down. Playlist should be long enough for the entire
presentation.
Cardiovascular Exercises
Jogging in place
Speed walking
Jogging
Running
Jumping jacks
Stationary lunges
Walking lunges
Jumping lunges
Speed skaters
Squats
Squat jumps
Karaoke
High knees
Heel kicks
Dynamic stretches
Lunge with reach
Arm circles with squat
Side lunges with reach
Reach and pull with heel kick
Walking lunges with a twist
Straight leg kicks
Knee to chest
Static stretches
Runners lunge
2nd position hamstring reach
Sit and reach
Straddle
V sit
Leg crossover glute stretch
Meditation glute stretch
Downward dog
Overlapping legs reach to toes
Arm across deltoid stretch
Arm behind tricep stretch
Hands clasped behind back bicep stretch
Grading Rubric
Criteria
Required warm up exercises
--FOUR cardiovascular/dynamic from
list
--ONE unique
--ONE more intense cardiovascular
--ONE unique
Required cool down exercises
--ONE cardiovascular from list
--FOUR dynamic or static stretches
--ONE unique dynamic or static
stretch
Correct terminology
Written exercises with script
Playlist quality and quantity
Individual performance
--Clarity and professionalism
--Volume
--Full and proper demonstration
--Correct information given
Peer evaluation
Points
20 points total (-5 for any missing
exercise)
10 points
20 points
10 points (automatic zero in category
for inappropriate content or
language, -5 for playlist being too
short)
20 points (5 points for each
subcategory)
10 points