This document outlines a 10-week dance program including different dance styles each week such as folk dance, modern dance, dancesports, cheer dance, and hip hop dance. For each dance, it provides the type of energy system used, target heart rate, frequency, intensity, time, and whether it focuses on cardio, strength, or stretching. The dances range from 1 to 12 minutes in length and incorporate movements like fundamental arm and feet positions, jumps, and hip hop dance moves at intensities from slow to fast.
This document outlines a 10-week dance program including different dance styles each week such as folk dance, modern dance, dancesports, cheer dance, and hip hop dance. For each dance, it provides the type of energy system used, target heart rate, frequency, intensity, time, and whether it focuses on cardio, strength, or stretching. The dances range from 1 to 12 minutes in length and incorporate movements like fundamental arm and feet positions, jumps, and hip hop dance moves at intensities from slow to fast.
This document outlines a 10-week dance program including different dance styles each week such as folk dance, modern dance, dancesports, cheer dance, and hip hop dance. For each dance, it provides the type of energy system used, target heart rate, frequency, intensity, time, and whether it focuses on cardio, strength, or stretching. The dances range from 1 to 12 minutes in length and incorporate movements like fundamental arm and feet positions, jumps, and hip hop dance moves at intensities from slow to fast.
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