Module 7 - PE
Gracie Mae Manuel 11 - BRR
FITNESS
ADVANTAGES
PROGRAM
It’s fun. The more you enjoy your
exercise routine, the more likely
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you are to stick with it. Many
people say they have so much fun
dancing that they forget they are
actually exercising.
Great for weight loss. Zumba is a
powerful exercise with a 600 to
1,000-calorie burn in just an hour.
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Tones your entire body. You may
feel sore in places you never knew
existed, but it gets results. Zumba
targets lots of different muscle
groups at once for total body
toning.
Boosts your heart health. You not
only get aerobic benefits (it really
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gets your heart rate up), you also
get anaerobic benefits – the kind
that help you maintain a good
cardiovascular respiratory system.
Helps you de-stress. Turning your
attention to dance, and away from
the daily grind, is a great way to
relieve stress. Studies show that
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exercise is very effective at
reducing fatigue, improving
alertness and concentration, and
enhancing overall cognitive
function.
Improves coordination. In Zumba,
your arms and legs are generally
moving in different directions so it
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requires a good deal of
coordination. Repeated practice
improves coordination and helps
you feel more comfortable moving
your body.
Makes you happy. Every time you
exercise, you release endorphins,
which trigger positive feelings
throughout the body.
DISADVANTAGES
You will sweat, a lot. If you don’t like getting all
"I think Loki should
hot and sweaty, you might not enjoy your Zumba
classes too much. There isn’t a single Zumba
play the main lead
class that I have left and not been completely
drenched in sweat and red in the face. Zumba is
given that he is part
extremely high energy and will really put you
through an intense cardio workout.
of the drama club."
It’s addictive. Once you have attended a few
Zumba classes and start to get good at it, expect
the bug to bite. Zumba can be addictive. It could
be the music, or it could be the fact that you get
to dance your heart out, it could be the high-
energy and supportive atmosphere in the classes
– whatever the case may be, Zumba is something
that might become so addictive in your life that
you can’t think of much else.
You might over-exercise. Because Zumba is so
addictive, there have been many occasions
where I have overdone it. Sometimes I go for too
long, or I attend more than one class in a row.
Sometimes I Zumba every day when I shouldn’t.
The result is excess muscle strain, longer
recovery time, and tiredness.
You could get hurt or injured. High energy dance
aerobics classes, much like Zumba, leave a lot of
opportunity for getting hurt. With all the moving
and jostling about, you could pull a muscle,
strain a limb, or twist an ankle. I have injured
myself once or twice, simply from getting carried
away in a Zumba class. Whatever the case may
be, if you don’t want to put yourself at risk of
injury while working out, make sure you take the
necessary precautions.
You’ll lose weight, but you might not gain
strength. There’s no denying that Zumba can
help you melt fat like nobody’s business, but in
terms of strength building, Zumba doesn’t offer
much benefit. Strength is what you get when you
do weighted exercises. Zumba is mostly cardio;
therefore, it is good to add other forms of
exercise to your regime if you want to gain more
muscles.
Your social life will explode (which for some
might be unwanted). If you don’t like meeting
people who are happy, helpful, supportive, and
positive, a Zumba class might not be for you. The
more you Zumba, the more fun and interesting
people you will meet, and that is what will make
your social life take off.
You will discover the true meaning of
exhaustion. There’s nothing docile about Zumba.
It’s energetic, tiring, and “full-on”. After a Zumba
session, you can expect to be utterly exhausted.
Don’t make plans for after your Zumba class –
there’s a minimal chance that you will have the
energy for it.
 Module 7 - PE
Gracie Mae Manuel 11 - BRR

FITNESS
ADVANTAGES DISADVANTAGES
PROGRAM
Strengthens muscular endurance. Short-Term Injury. Basketball can be taxing
Playing basketball requires agility,
"I think Loki should
on the body. Jumping, pivoting, physical

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strength, and stamina. You must play the main lead
contact and high-energy bursts of running
are all elements of the game. During
quickly move and change directions
given that he is part
practice and competitive play, back pain can

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using high-intensity, short-duration result in athletes that range from bruises,
muscle contractions. of the drama club."
strains and spasms, in the opinion of

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physicians Josh Dines and Rock Positano.
Builds healthy bones. Playing a Other common short-term injuries that

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team sport, such as basketball, can plague basketball players include sprained
ankles, jammed fingers and stress fractures
provide unique physical and mental
in the feet and lower legs, according to the
health benefits. Research from
American Academy of Orthopaedic

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2018Trusted Source found that Surgeons.

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playing a team-based sport has a
positive effect on bone strength. Spine Injury. There is also a risk of long-term
spine injury when playing basketball.
Injuries to the spinal column can result in
Improves balance and coordination.

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stress fractures of the vertebrae. This can
Playing basketball requires you to

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happen from repetitive hyper-extension of
develop hand-eye and foot the lower back according to Dines and
coordination as you maintain your Positano. Trauma or chronic injury to the
balance throughout the spine can result in ruptured disks, loss of

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movements. As you play, you need elasticity and even disk degeneration. It can

N to move your body quickly as you be very painful and disabling when the spine
loses elasticity and the discs begin to wear
jump, pivot, or change direction.
out, says spine surgeon for Frank Camissa.

Develops fundamental movement

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Head Injury. While basketball players may

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skills. Playing basketball offers not be taking repetitive hits to the head like
youth the opportunity to develop football and hockey players, they do get hit.
the motor skills necessary for Even mild bumps can cause serious trauma
in some cases says neurologist Jeffrey
development. Research from

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Kutcher. It difficult to classify any head

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2018Trusted Source points to the
injury as being without long-term health
effectiveness of basketball in risks, according to Kutcher.
enhancing the fundamental
movement skills that children need Physical Limitations. Basketball is a fast-

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to learn. action game that includes pivoting, twisting,

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running and jumping. It's an endurance
sport that requires high energy output
Improves body composition. In a
without much rest time, according to Teens
2018 studyTrusted Source,
Health. Because of its high-intensity nature,

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researchers found that playing those with asthma may find it challenging to

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basketball had a positive effect on
overall body composition. In this
study, untrained men underwent 3
participate and may need medication to
succeed in the sport. Because of the
physical demands needed for jumping,
sprinting and shooting, you’ll need sturdy

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months of street basketball
bones and joints as well. Your knees, for
training, which had a positive effect

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example, take a pounding when jumping
on overall fitness and body and landing and also when running back and
composition. After the training, the forth on the court. If you have compromised
men increased their lean body mass joints and bones, the physical demands of
and lowered their body fat basketball will put undue strain on these
percentage. areas of the body.
 Module 7 - PE
Gracie Mae Manuel 11 - BRR

FITNESS
PROGRAM RECOMMENDATION
A Friendly, Certified Zumba Instructor with a Dance Background. If your instructor

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also has fitness certifications (such as a group fitness certification from the
American Fitness Association of America -AFAA), that is a definite bonus. Your
teacher should not only be knowledgeable about dance and fitness, but should
have a dynamic personality; capable of motivating a class of 2 just as well as they
are able to motivate a class of 50! They should make you feel safe, welcome,
confident, sexy, and out of breath by the end of the class.

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An Energizing Playlist. Music is everything in Zumba!!!! An upbeat, positive,
energizing playlist showcasing a variety of genres can turn your fitness class into
a true dance party. If possible, ask the instructor for a list of the songs and artists
so you can go home and practice in the shower, in the kitchen, in the car or on the
train, at work, etc.

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Adequate Space. There is a lot of movement in Zumba. There are twists and turns;
jumps and pivots; there could be partner work and dance battles. The ideal class
won't be overcrowded. You should feel like you can do all of your moves fully
without fear of whacking your neighbor in the face.

Amazing People. A great Zumba class should be filled with a community of warm,
welcoming people who are all there for the same reason - to dance and get a good

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workout! It should be a safe space where you feel ok to make mistakes without
being judged. It should be a space where you know you can really let go and be
yourself.

Fun, Effective, Challenging Choreography. Your Zumba class should be filled with
dance routines that put a smile on your face one minute and challenge your body

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the next minute. It should take several consistent days of attending class before
you begin to feel comfortable with the routines. Don't be discouraged or
intimidated your first few sessions. The more you come, the easier it will get. Once
you are no longer thinking about what step comes next, you can push yourself to
go harder. I like to imagine I am a background dancer for Beyonce, Rihanna, or
Janet. The crowd is going willllllddddd.

HIGHER VOLUME OF GAMES. Athletes can’t get enough of their sport, and basketball
players are no different. There is nothing better than playing in basketball
BASKETBALL
TOURNAMENT

tournaments because they give your athletes the chance to play in more games than
they get to participate in during league play. Tournaments typically run from Friday
through Sunday with teams sometimes playing multiple games per day in some
instances.

HIGHER COMPETITION LEVELS. While league play is fun and challenging in its own
way, athletes and teams are often limited in competition by their geography. They
usually just play the teams in their area. However, tournaments are independent, and
teams can enter into basketball tournaments that feature higher competition levels.
Playing higher competition levels is not only more challenging, but it will also help
your athlete develop as a basketball player.

QUALITY TIME WITH TEAMMATES. It goes without saying that basketball players love
playing basketball but the thing that nearly all players remember the most from
basketball tournaments are the memories made with their teammates. Whether it be
on the court or at the hotel or on the bus, players will remember the memories they
made with their teammates long after they forget the games they played. And that
will make them better basketball players in the process. Team chemistry plays a major
role in team success, and tournaments are a great way to build sportsmanship.