P.E Fitness Programs

P.E

For P.E we made health or skill related fitness programs. Apphia and I made a fitness program for dance and we focused on these fitness components...
 - Flexibility
 - Strength
 - Muscular Endurance

We were organised for presenting our program, we didn't make it too easy and it focused on having good core and calf muscles which are essential to dance. I think the program would have helped those muscles to develop. It wasn't very short but it was probably a bit too long.

Health-Related Sport

Warm Up: 9 minutes

20 metre high knees

20 metre butt kicks

20 metre great vines

20 metre open the gate

20 metre lunges

Dynamic stretches

Conditioning:

Core and calf muscles

Circuit: 50 sec unless otherwise stated.

• Monkey crawls- crawl from one side forward and then backwards, then sideways and sideways again. (2 people start at different end and go)
• Push ups (full until you can then go half and when even more tired, go to plank). Burpees (Jump up, then go down onto stomach then jump up.
• Sit ups
• Star jumps
• boat holds (stay for 30 seconds)
• 2MIN BREAK.
• 30 sec monkey crawl
• 45 sec plank
• Burpees 30sec
• Bicycles/situps 30 sec
• Star jumps 30 sec
• Boat 30 sec.

10.25 minutes for circuit including break

Cool down: 7 minutes

SKipping with rope 1 min.

Static stretches