This document provides guidelines for 8 topics on physical exercises that can be done online. The topics include exercises using household items, dance steps, arm exercises, a favorite workout, leg exercises, abdominal exercises, back exercises, and a stretching routine. For each topic, the document provides details on the number and types of exercises to include and specifications for any accompanying video submissions, such as time limits. The overarching message is to be active and creative with exercises that can be adapted to one's own space and abilities.
This document provides guidelines for 8 topics on physical exercises that can be done online. The topics include exercises using household items, dance steps, arm exercises, a favorite workout, leg exercises, abdominal exercises, back exercises, and a stretching routine. For each topic, the document provides details on the number and types of exercises to include and specifications for any accompanying video submissions, such as time limits. The overarching message is to be active and creative with exercises that can be adapted to one's own space and abilities.
This document provides guidelines for 8 topics on physical exercises that can be done online. The topics include exercises using household items, dance steps, arm exercises, a favorite workout, leg exercises, abdominal exercises, back exercises, and a stretching routine. For each topic, the document provides details on the number and types of exercises to include and specifications for any accompanying video submissions, such as time limits. The overarching message is to be active and creative with exercises that can be adapted to one's own space and abilities.
ONLINE! Students and teachers challenge! Topic 1 Physical exercises made with the help of non- sporting objects
- physical exercises made with the help of non-sporting
objects, which replace the usual sports materials; - safely use household items; - the workspace must be adequate and the equipment required (footwear, clothing); - 3 examples of objects; - 3 examples of exercises; - video recording should be maximum 1min or document word/powerpoint Topic 2 DANS STEPS
We invite you to be active and creative!
•Dance is a form of energy release, a discharge through art, rhythm, feelings. It is also known that dancing can contribute to weight loss, but there are many other benefits that cannot be achieved with other types of exercise. • You don't need expensive equipment to dance. The easiest solution is to play your favorite music and move around the living room. • Dancing brings harmony to the body. The wide variety of movements can be a good thing for the body, because repetitive movements and monotony are avoided. • Dancing is fun. "If exercise isn't a fun activity…. dancing is just fun." • Sports dance (Latin, standard), aerobics, modern dance(disco), traditional dance, zumba, ballet, streetdance , contemporary dance etc. • video max.30seconds. Topic 3 Physical exercises for development of the muscles of the arms
- minimum 4 exercises for arms;
- 6-8 repetitions each exercise;
- you can use sports materials;
- video recording should be maximum 1min or
document word/powerpoint Topic 4 FAVORITE WORKOUT
• choose the exercises/ sport you do most often and that
you like the most ! • minimum 8 exercises/6 times each – or describe the sport • video or word doc/ppt Topic 5. Physical exercises for development of the muscles of the legs minimum 4 exercises;
6-8 repetitions each exercise;
you can use sports materials;
video recording should be maximum 1min or
document word/powerpoint. Topic 6 Physical exercises to develop the muscles of the abdomen
• minimum 4 exercises for abdomen ;
• 4-6 repetitions each exercise; • you can use sports materials; • video recording should be maximum 1min; • perform heating exercises / preparing the body for the effort; • adequate sports equipment; • choose exercises adapted to your motor potential and available space; Topic 7. Physical exercises to develop the muscles of the back
• minimum 2 exercises for back;
• 4-6 repetitions each exercise; • you can use sports materials; • video recording should be maximum 1min; • perform heating exercises / preparing the body for the effort; • adequate sports equipment; • choose exercises adapted to your motor potential and available space; Topic 8. THE STRETCHING ROUTINE Incorporating regular stretching exercises into your routine can help prevent injury and keep you performing at your best. Easy stretches can even help those who don’t workout: Don’t consider them a real workout, but instead think about stretching regularly as a passive form of stress relief, like taking a bath or getting a massage. Stretching is an important part of fitness: It can improve your range of motion, increase circulation, and calm your mind— which may help fend off injuries and illness, as well as bring on a better night’s sleep. Minimum 5 examples; video or document BeActive! Adapt the exercise you want to perform to your available space and your real potential (motric and knowledge of physical effort)!