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Note to Teacher: These are just suggested dances.

You may change according to how


you contextualize the dances of your own culture
My Intensity Time Type
Frequency
Type of Heart (slow, (number (cardio,
Dance Activity (___x
Energy Rate medium, of strength,
week)
(bpm) fast) minutes) stretching)
Wk 1: ATP/CP 132 1 slow 1:48 mins cardio
Fundamental System bpm
Arm and Feet
Positions
https://tinyurl.com/y94t6jl8
Wk 2: Folk Aerobic 124bpm 1 medium 1min. cardio
Dance: Lapay Oxidative and 40
Bantigue System seconds
https://tinyurl.com/y83xsq4r
Wk 3: Folk Glycolytic 137 1 medium 3 mins cardio
Dance: System bpm and 35
Pangalay seconds
https://tinyurl.com/ya724hny
Wk 4: Modern Glycolytic 128 1 fast 5:22 cardio
Dance: System bpm
Contemporary
Dance 
https://tinyurl.com/usuzdgn
Wk 5: Modern Glycolytic 134 1 fast 11 Stretching
Dance: Lyrical System bpm minutes & cardio
Dance and 18
seconds
https://tinyurl.com/ycn9qwsu
Wk 6: Oxidative 136 1 medium 2 minutes cardio
Dancesports: System bpm & 58
Cha cha cha seconds
https://tinyurl.com/yapfmjdo
Wk 7: ATP/CP 140 1 slow 5 mins cardio
Dancesports: System bpm and
Waltz 4seconds
https://tinyurl.com/yb42wapc

Wk 8: Cheer Phosphagen 124bpm 1 medium 8 cardio


Dance: Arm System minutes
Movements and and 2
Stance seconds
https://tinyurl.com/yahykyon
Wk 9: Cheer Glycolytic 112 1 medium 2 Cardio &
Dance: Jumps System bpm minutes stretching
and 5
seconds
https://tinyurl.com/yb83kynu
Wk 10: Hip Hop Glycolytic 138 1 medium 12 cardio
Dance System bpm minutes
and 5
seconds
https://tinyurl.com/yb83kynu

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