Exercise Prescription for Exercise Prescription for the Development of the Development of

Aerobic and Anaerobic Aerobic and Anaerobic Fitness using a Rhythm Fitness using a Rhythm and Dance Medium. And and Dance Medium. And

Chronic Fatigue Chronic Fatigue SyndromeSyndrome

LAB 11LAB 11

BY: Patricia CreightonBY: Patricia CreightonMargot EllisMargot EllisChris ThorpeChris Thorpe

& Kaitlyn Watson& Kaitlyn Watson

PART 1PART 1

Chronic Fatigue Chronic Fatigue SyndromeSyndrome

What is it?What is it? Someone who is suffering from Chronic Fatigue Syndrome (CFS) feels Someone who is suffering from Chronic Fatigue Syndrome (CFS) feels

completely worn out and over tired. completely worn out and over tired. The extreme tiredness makes it very hard for the person to perform The extreme tiredness makes it very hard for the person to perform

regular daily activities such as getting dressed, having a bath or even regular daily activities such as getting dressed, having a bath or even eating. eating.

Sleep and rest do not make the person feel less tired or more energetic.Sleep and rest do not make the person feel less tired or more energetic. The feeling of fatigue gets worse with exercise, house work and The feeling of fatigue gets worse with exercise, house work and

sometimes even thinking.sometimes even thinking. CFS can come on over time or cab be sudden. Those who get it over time CFS can come on over time or cab be sudden. Those who get it over time

feel fine one day and exhausted the next. feel fine one day and exhausted the next. Someone with CFS may have muscle pain, insomnia, and may have Someone with CFS may have muscle pain, insomnia, and may have

trouble focusing.trouble focusing. This extreme tiredness must go on for 6 months before a diagnosis can This extreme tiredness must go on for 6 months before a diagnosis can

be made. be made.

Sings and SymptomsSings and Symptoms

Forgetfulness and trouble focusingForgetfulness and trouble focusing Feeling tired even if the person has had restFeeling tired even if the person has had rest Muscle pain and acheMuscle pain and ache Pain in joints without the presence of swelling or Pain in joints without the presence of swelling or

rednessredness Feeling discomfort for up to 24 hours after exercisingFeeling discomfort for up to 24 hours after exercising Sore throatSore throat Headaches which possess a new pattern, type or Headaches which possess a new pattern, type or

strengthstrength Tender lymph nodes under the arms or in the neckTender lymph nodes under the arms or in the neck Low grade feversLow grade fevers

Possible Causes or TriggersPossible Causes or Triggers Viral infectionViral infection Immunological dysfunctionImmunological dysfunction Abnormal hypothalamic pituitary adrenalAbnormal hypothalamic pituitary adrenal HypotensionHypotension Nutritional deficiencyNutritional deficiency Profound psychological stressProfound psychological stress

Management:Management: Based on symptom reduction as opposed to Based on symptom reduction as opposed to

reversal of syndromereversal of syndrome Medications vary with symptoms and philosophy Medications vary with symptoms and philosophy

of physicianof physician Variety of medications such as antidepressants, Variety of medications such as antidepressants,

anti- inflammatory, antihistamines, and anti-anti- inflammatory, antihistamines, and anti-hypotensives.hypotensives.

Non traditional approach includes diet Non traditional approach includes diet manipulation, vitamin and mineral supplements, manipulation, vitamin and mineral supplements, herbal preps, and massage therapy. herbal preps, and massage therapy.

Exercise testing includes a standard ECG, testing Exercise testing includes a standard ECG, testing for HR, blood pressure, respiratory gases and for HR, blood pressure, respiratory gases and ventilationventilation

De-conditioning often requires lower protocols and De-conditioning often requires lower protocols and work rate increments. work rate increments.

Exercise Response to Chronic Fatigue Exercise Response to Chronic Fatigue SyndromeSyndrome

Exercise training us not a part of the Exercise training us not a part of the dignosisdignosis

Mild reduction in peak OMild reduction in peak O2 2 consumption and consumption and ventilor thresholdventilor threshold

Exercise response apprears to be the same Exercise response apprears to be the same as other discontinued patientsas other discontinued patients

Cause appears to be the central nervous Cause appears to be the central nervous systemsystem

Exercise testing may be required to Exercise testing may be required to diagnose and excluse other conditionsdiagnose and excluse other conditions

Exercise EffectsExercise Effects post exercise period fatigue extreme – push crash post exercise period fatigue extreme – push crash

phenomenonphenomenon Reason for post causal symptoms not clearly understoodReason for post causal symptoms not clearly understood Client may relapse as a resultClient may relapse as a result Prescription needs to consider response patternPrescription needs to consider response pattern Overall improvement of symptoms reported in many Overall improvement of symptoms reported in many

patientspatients Exercise benefits promotedExercise benefits promoted Modest gains – perceived outcomesModest gains – perceived outcomes and benefits. and benefits.

Contraindictions for ExerciseContraindictions for Exercise Avoid exercise that focus on optimizing aerobic capacityAvoid exercise that focus on optimizing aerobic capacity Avoid push-crash phenomenon where the patients over Avoid push-crash phenomenon where the patients over

exert themselves, then crash and rest and once the feel exert themselves, then crash and rest and once the feel better over exert themselves againbetter over exert themselves again

Psychological ConsiderationsPsychological Considerations Often accompanied by depressionOften accompanied by depression Frustration and disillusionment due to variety of treatmentsFrustration and disillusionment due to variety of treatments Counseling in supportive and understanding environmentCounseling in supportive and understanding environment Need to budget their energyNeed to budget their energy Provide information as to what to expect when referred for Provide information as to what to expect when referred for

testing and evaluationtesting and evaluation

ReferencesReferences Chronic Fatigue Syndrome. Chronic Fatigue Syndrome. (2006, June). The Federal (2006, June). The Federal

Government Source for Women’s Health Information. Government Source for Women’s Health Information. Retrieved March 19, 2007 from Retrieved March 19, 2007 from http://www.4woman.gov/faq/cfs.htmhttp://www.4woman.gov/faq/cfs.htm

What Causes Chronic Fatigue Syndrome? What Causes Chronic Fatigue Syndrome? (2004). Living (2004). Living Well with Chronic Fatigue Syndrome and Fibromyalgia. Well with Chronic Fatigue Syndrome and Fibromyalgia. Retrieved March 23, 2007 from Retrieved March 23, 2007 from http://http://www.cfsfibromyalgia.com/info/cfscauses.htmwww.cfsfibromyalgia.com/info/cfscauses.htm

Shell, C. (1984). The dancer as athlete. Vol. 8. IL: Shell, C. (1984). The dancer as athlete. Vol. 8. IL: Human Kinetics Publishers, Inc. Human Kinetics Publishers, Inc.

http://www.shape.bc.ca/resources/pdf/http://www.shape.bc.ca/resources/pdf/dancernutrition.pdfdancernutrition.pdf

http://podiatry.curtin.edu.au/ballet.html#militaryhttp://podiatry.curtin.edu.au/ballet.html#military http://www.iadms.org/displaycommon.cfm?http://www.iadms.org/displaycommon.cfm?

an=1&subarticlenbr=2an=1&subarticlenbr=2 http://cs.beloit.edu/~chavey/Dance/General/Shoes.htmlhttp://cs.beloit.edu/~chavey/Dance/General/Shoes.html

PART 2PART 2

DANCEDANCE Dance consists of structured movement and is Dance consists of structured movement and is

an art form used for both enjoyment and an art form used for both enjoyment and expression. Dancing describes the simple joy of expression. Dancing describes the simple joy of physical movement. Rhythmic movement physical movement. Rhythmic movement represents a natural reaction to emotion and represents a natural reaction to emotion and aesthetic dance. Matching intellect & emotion, aesthetic dance. Matching intellect & emotion, discipline and spontaneity, aesthetic dance discipline and spontaneity, aesthetic dance such as ballet combines both spirituality as well such as ballet combines both spirituality as well sex appeal. So…sex appeal. So…

WHY DANCE?WHY DANCE? - More efficient gas exchange - More efficient gas exchange

- More Mitochondria/cell - More Mitochondria/cell - Increased O2 uptake - Increased O2 uptake

- Improved fat metabolism - Improved fat metabolism - Stronger heart muscle - Stronger heart muscle

- Faster recovery rate - Faster recovery rate - Greater SV, venous return, storage of - Greater SV, venous return, storage of

glycogen and CO glycogen and CO - Decreased resting HR and BP- Decreased resting HR and BP - Reduced risk of hardening of the arteries- Reduced risk of hardening of the arteries

Fitness CoomponentsFitness Coomponents - Cardiorespiratory fitness is the major determinant of a - Cardiorespiratory fitness is the major determinant of a

dancer’s endurance and efficiency. dancer’s endurance and efficiency. - Dance, of any kind, has positive effects on cardiorespiratory - Dance, of any kind, has positive effects on cardiorespiratory

fitness because they have high rates of energy expenditure.fitness because they have high rates of energy expenditure. - Dancers usually report with higher than average VO2 Max - Dancers usually report with higher than average VO2 Max

values, endurance capacity expressed as HR and Ventilation values, endurance capacity expressed as HR and Ventilation rate (Ve).rate (Ve).

- Core strength and muscle balance is critical for balance, - Core strength and muscle balance is critical for balance, which is important in dancing.which is important in dancing.

- Flexibility among dancers is higher than the average athlete.- Flexibility among dancers is higher than the average athlete. - Agility and coordination are also important components to - Agility and coordination are also important components to

dancing and need to be strong. dancing and need to be strong.

FootwearFootwear - Specific shoes are made for specific fitness - Specific shoes are made for specific fitness

activities, this is no different in dancing. activities, this is no different in dancing. - Many aerobic dancers work out on concrete - Many aerobic dancers work out on concrete

surfaces covered by thin carpet and must wear surfaces covered by thin carpet and must wear proper shoes to protect their feet. proper shoes to protect their feet.

- Design needs flexibility, shock absorbing - Design needs flexibility, shock absorbing qualities and durability. qualities and durability.

- Ballet shoes specifically should fit your foot like a - Ballet shoes specifically should fit your foot like a glove - a bit tighter than regular street shoes so glove - a bit tighter than regular street shoes so the shoe can provide close support for your foot the shoe can provide close support for your foot and so that the shoe doesn't fly off your foot and so that the shoe doesn't fly off your foot during quick moves.during quick moves.

Nutritional Needs of Dancers

-To perform at their best, dancers need to be well fueled for classes, rehearsals, and performances - The desire to maintain the dancer figure (dance-ideal body weight) often dictates the quantity and frequency of food- The easiest rough estimate of how many calories a dancer requires during heavy training is 45-50 calories per kilogram of body weight for females and 50-55 calories per kilogram of body weight for males- Nutritional needs require an adequate supply of fluids, calories matched to work demands, good quality protein and vitamins and minerals in correct amounts-A dancer's diet should be composed of about 55-60% carbohydrate, 12-15% protein, and 20-30% fat

Nutritional Needs cont’d…Nutritional Needs cont’d… CARBOHYDRATESCARBOHYDRATES: Times when carbohydrate ingestion is : Times when carbohydrate ingestion is

important. About 1-2 hours prior to these activities, a small important. About 1-2 hours prior to these activities, a small carbohydrate snack should be consumed. During long carbohydrate snack should be consumed. During long rehearsals it is also important to ingest some carbohydrate to rehearsals it is also important to ingest some carbohydrate to maintain circulating levels of glucose to prevent fatigue. It is maintain circulating levels of glucose to prevent fatigue. It is important to ingest carbohydrate as soon as possible after a important to ingest carbohydrate as soon as possible after a long or strenuous exercise period to refill muscle stores and be long or strenuous exercise period to refill muscle stores and be ready for the next activity. The best time frame recommended is ready for the next activity. The best time frame recommended is within 40 minutes after a class.within 40 minutes after a class.

FATFAT: A diet too low in fat can have serious health : A diet too low in fat can have serious health consequences and ultimately can impair performance.consequences and ultimately can impair performance.

PROTEINPROTEIN: Adequate protein ingestion is essential for all : Adequate protein ingestion is essential for all dancers who are training. For those dancers who are not dancers who are training. For those dancers who are not building muscle, protein is needed to repair the breakdown of building muscle, protein is needed to repair the breakdown of muscle fibers that are stressed by constant use. muscle fibers that are stressed by constant use.

FLUIDFLUID: A cup (8 ounces or 250 ml) of fluid every 15 minutes is : A cup (8 ounces or 250 ml) of fluid every 15 minutes is recommended. Whenever there is a break in class or rehearsal, recommended. Whenever there is a break in class or rehearsal, the dancer should have ready access to fluid, and they should the dancer should have ready access to fluid, and they should be encouraged to drink because the thirst mechanism does not be encouraged to drink because the thirst mechanism does not keep up with the body's need for fluid. keep up with the body's need for fluid.

Common Dance InjuriesCommon Dance Injuries - Low back muscle strain and spasm - Low back muscle strain and spasm - Bursitis OR Tendonitis- Bursitis OR Tendonitis - Sacroiliac joint sprain- sprain in pelvic joint - Sacroiliac joint sprain- sprain in pelvic joint - Stress Fractures- Stress Fractures - Patellar malalignment - Patellar malalignment - Meniscus tear - Meniscus tear - Perostitis - Perostitis - Achilles tendinitis- Achilles tendinitis - Chronic exertional compartment - Chronic exertional compartment syndrome syndrome - Bunion, Callous, Corns - Bunion, Callous, Corns - Ingrown toenails - Ingrown toenails - Plantar Fascitis- Plantar Fascitis

Injury Prevention and TreatmentInjury Prevention and Treatment - Always Warm Up and Stretch- Always Warm Up and Stretch - Constantly emphasize correct alignment- Constantly emphasize correct alignment - Wear correct shoes- Wear correct shoes - Dance on appropriate floor surfaces- Dance on appropriate floor surfaces -Strengthen the abdominals*-Strengthen the abdominals* - NSAIDs- NSAIDs - Use ice on injury after workout for 10-15 - Use ice on injury after workout for 10-15

minutesminutes - Sleeves, braces, splints, casting, orthotics, - Sleeves, braces, splints, casting, orthotics,

pads - these restrict mobility and lower stress pads - these restrict mobility and lower stress on injured areason injured areas

- Physical therapy exercises - Physical therapy exercises

Structure and Content of a Dance Class: (3-5 Structure and Content of a Dance Class: (3-5 Days/Week if not more)Days/Week if not more)

The Warm Up: 5-10 MinutesThe Warm Up: 5-10 Minutes - Before stretching a warm up is recommended, especially - Before stretching a warm up is recommended, especially

important in the morningimportant in the morning - Raises core temp of the body, HR and increases blood flow to - Raises core temp of the body, HR and increases blood flow to

the musclesthe muscles - Lubricates the joints, reducing chance of injury- Lubricates the joints, reducing chance of injury - Increases muscle elasticity- Increases muscle elasticity Today this will include running on the track Today this will include running on the track with different variations.with different variations. Stretching: 10-15 MinutesStretching: 10-15 Minutes - Be sure not to bounce when stretching- Be sure not to bounce when stretching - Emphasize breathing and relaxation and - Emphasize breathing and relaxation and utilize a gentle, slow, progressive approachutilize a gentle, slow, progressive approach - At minimum, stretch the following muscles: erector spinae, - At minimum, stretch the following muscles: erector spinae,

abdominals, groin, hamstrings, gastrocnemius, quads, iliopsoas abdominals, groin, hamstrings, gastrocnemius, quads, iliopsoas AND ankles (which are often forgotten).AND ankles (which are often forgotten).

Structure and Content of a Dance cont’d…Structure and Content of a Dance cont’d…

Strength TrainingStrength Training:: - Flexibility should be balanced with strength in order to control ROM of a joint and to - Flexibility should be balanced with strength in order to control ROM of a joint and to

prevent stress on the tendons and ligaments.prevent stress on the tendons and ligaments. - Emphasize control, ensuring correct muscle use and technique.- Emphasize control, ensuring correct muscle use and technique. - Work the muscles in pairs, starting with larger muscle groups.- Work the muscles in pairs, starting with larger muscle groups. Today this will be split between two groups of stations. The first are various core Today this will be split between two groups of stations. The first are various core

strength stations set up on the field and the second group is ballet specific, in the strength stations set up on the field and the second group is ballet specific, in the dance studio. dance studio.

Aerobic WorkoutAerobic Workout: 20-30 Minutes: 20-30 Minutes - Aim for 60-80% of maximum HR- Aim for 60-80% of maximum HR - Progression is important – start students at the lowest threshold and increase load - Progression is important – start students at the lowest threshold and increase load

gradually.gradually. Usually this consists of practicing a dance routine or new dance moves specific to the Usually this consists of practicing a dance routine or new dance moves specific to the

type of dance. type of dance. Cool DownCool Down: 10-15 Minutes : 10-15 Minutes -Gradually reduce movement intensity. -Gradually reduce movement intensity. - A good time to work on technique. - A good time to work on technique. - Progress to the floor for stretching and relaxation. - Progress to the floor for stretching and relaxation. - Make sure students are under 100 beats/minute - Make sure students are under 100 beats/minute

References:References: Shell, C. (1984). Shell, C. (1984). The dancer as athleteThe dancer as athlete. Vol. 8. . Vol. 8.

IL: Human Kinetics Publishers, Inc. IL: Human Kinetics Publishers, Inc. http://www.shape.bc.ca/resources/pdf/http://www.shape.bc.ca/resources/pdf/

dancernutrition.pdfdancernutrition.pdf http://podiatry.curtin.edu.au/ballet.html#militaryhttp://podiatry.curtin.edu.au/ballet.html#military http://www.iadms.org/displaycommon.cfm?http://www.iadms.org/displaycommon.cfm?

an=1&subarticlenbr=2an=1&subarticlenbr=2 http://cs.beloit.edu/~chavey/Dance/General/http://cs.beloit.edu/~chavey/Dance/General/

Shoes.htmlShoes.html

Exercise Prescription for the Development of Aerobic and Exercise Prescription for the Development of Aerobic and Anaerobic Fitness using a Rhythm and Dance Medium.Anaerobic Fitness using a Rhythm and Dance Medium.

Warm Up: Warm Up: 10 Minutes10 Minutes - Play a game of handball. - Play a game of handball. StretchingStretching:: - Whole body basic stretching. - Whole body basic stretching. - Target both major and minor muscle groups. - Target both major and minor muscle groups. -Focus is on flexibility and preparing muscles for full ROM -Focus is on flexibility and preparing muscles for full ROM

exercises.exercises.

Exercises:Exercises: Group #1Group #1 These stations focus on core strength, stability, balance and These stations focus on core strength, stability, balance and

flexibility. Students will be paired up and spend about 4 minutes flexibility. Students will be paired up and spend about 4 minutes at each station out on the field, before going to the dance studio at each station out on the field, before going to the dance studio for more specific dance exercises. for more specific dance exercises.

ExercisesExercises Station #1: One Leg Circle with Exercise BandStation #1: One Leg Circle with Exercise Band This exercise is about using the abdominal muscles to maintain stability of This exercise is about using the abdominal muscles to maintain stability of

the pelvis and trunk as the leg moves independently in the hip socket. The the pelvis and trunk as the leg moves independently in the hip socket. The core abdominal muscles keep the motion of the leg from affecting the trunk. core abdominal muscles keep the motion of the leg from affecting the trunk. The resistance band will work the leg and hip muscles. The resistance band will work the leg and hip muscles.

- Lie on your back with your legs outstretched. Bring one leg up and place - Lie on your back with your legs outstretched. Bring one leg up and place the middle of your exercise band around the ball of your foot. Extend that leg the middle of your exercise band around the ball of your foot. Extend that leg toward the ceiling.toward the ceiling.With your head and shoulders down on the mat, keep your chest and back With your head and shoulders down on the mat, keep your chest and back wide as you adjust the tension in your band so that it provides some wide as you adjust the tension in your band so that it provides some resistance, but does not strain your arms or shoulders, or strongly push the resistance, but does not strain your arms or shoulders, or strongly push the leg down into the hip socket.leg down into the hip socket.

- You are going to do leg circles. Imagine that the energy extends from your - You are going to do leg circles. Imagine that the energy extends from your leg so that you are drawing circlesleg so that you are drawing circles

on the ceiling. Start with small circles. As your ability on the ceiling. Start with small circles. As your ability to control the movement increases you can expand to control the movement increases you can expand your circles.your circles. - Do five circles with each leg, in both directions. - Do five circles with each leg, in both directions.

Station #2: Hip Extension with Exercise BallStation #2: Hip Extension with Exercise Ball This exercise focuses on gluts.This exercise focuses on gluts. - Lie down with feet heels propped on ball. - Lie down with feet heels propped on ball.  - Keeping abs tight, slowly lift your hips off the floor (squeezing the gluts) until - Keeping abs tight, slowly lift your hips off the floor (squeezing the gluts) until

body is in a straight line.  Hold for a few seconds and lower.  For added body is in a straight line.  Hold for a few seconds and lower.  For added intensity, lift the hips and then take one leg off the ball, hold for a moment and intensity, lift the hips and then take one leg off the ball, hold for a moment and lower.  lower. 

- Repeat, lifting the other leg off the ball.- Repeat, lifting the other leg off the ball.

- Repeat 10X with each leg. - Repeat 10X with each leg.

Station #3:Balance on Exercise BallStation #3:Balance on Exercise Ball This activity stresses the importance of This activity stresses the importance of

balance. Be sure to use your partner for help balance. Be sure to use your partner for help if neededif needed. .

- Using partner for stability, kneel on the - Using partner for stability, kneel on the exercise ball.exercise ball.

- Hold balance for 30 seconds then switch - Hold balance for 30 seconds then switch with partner. with partner.

Station #4: Balancing LungesStation #4: Balancing Lunges Again, balance and core strength are the Again, balance and core strength are the

focus here. focus here. - Put one foot on exercise ball, with leg - Put one foot on exercise ball, with leg

extended backwards. Lunge forward.extended backwards. Lunge forward. - Do 5 lunges for each leg, holding each for 5 - Do 5 lunges for each leg, holding each for 5

seconds in flexed position. seconds in flexed position.

Station #5: Trunk Rotation with Medicine BallStation #5: Trunk Rotation with Medicine Ball - Sit on the ground with knees flexed 90 - Sit on the ground with knees flexed 90

degrees and feel off the floor.degrees and feel off the floor. - Hold medicine ball with both hands in front of - Hold medicine ball with both hands in front of

torso and rotate from side to side.torso and rotate from side to side. - Repeat 3 set of 10 reps. - Repeat 3 set of 10 reps.

Dance Specific ExercisesDance Specific Exercises -In dance studio as a group, instructor teaches the -In dance studio as a group, instructor teaches the

class basic ballet positions. class basic ballet positions. - Students should be in socks. - Students should be in socks. First PositionFirst Position:: - Stand with heels together, toes pointed outwards.- Stand with heels together, toes pointed outwards. - Hold arms at your side with palms facing inwards. - Hold arms at your side with palms facing inwards. Second PositionSecond Position:: - From position #1, spread feet 1 foot apart - From position #1, spread feet 1 foot apart - Extend arms to sides at shoulder height. - Extend arms to sides at shoulder height. Third PositionThird Position:: - Bring feet back together, with heel of right foot in the - Bring feet back together, with heel of right foot in the

arch of the left foot.arch of the left foot. - Flex arms 90 degrees at the shoulder, with palms - Flex arms 90 degrees at the shoulder, with palms

always facing the body.always facing the body.

Fourth PositionFourth Position:: - Step forward with right foot turned out, placing right heel in line with - Step forward with right foot turned out, placing right heel in line with

big toe of left foot.big toe of left foot. - Bring right arm above the head and left arm to side of the body. - Bring right arm above the head and left arm to side of the body. - Palms should be facing each other. - Palms should be facing each other. Fifth PositionFifth Position:: - Bring right foot back so the heel is against the big toe of the left foot. - Bring right foot back so the heel is against the big toe of the left foot. - Both arms should be raised above the head, palms facing in.- Both arms should be raised above the head, palms facing in.

In sequenceIn sequence looks like:looks like:

Plies on BarrePlies on Barre:: Get in first position. Get in first position. - Standing beside wall facing forward, rest fingers on the wall with - Standing beside wall facing forward, rest fingers on the wall with

straight arm. straight arm. - Demi plies, keeping heels on floor while abducting the arm.- Demi plies, keeping heels on floor while abducting the arm. - Return to first position. - Return to first position. - Flex arm at shoulder 90 degrees, swing right arm out to the side.- Flex arm at shoulder 90 degrees, swing right arm out to the side. - In a continuous motion, adduct the arm and flex the knees bring - In a continuous motion, adduct the arm and flex the knees bring

heels off the floor and extend the knees while returning arm to heels off the floor and extend the knees while returning arm to starting position. This is a full plies.starting position. This is a full plies.

Get in second position. Get in second position. - Demi plies, keeping heels on the floor while abducting the arm. - Demi plies, keeping heels on the floor while abducting the arm. - Return to second position. - Return to second position. - Full plies in second position, however do not raise heels off the - Full plies in second position, however do not raise heels off the

ground. ground. Get in third position. Get in third position. - Demi plies, keeping heels on the floor while abducting the arm. - Demi plies, keeping heels on the floor while abducting the arm. - Return to third position. - Return to third position. - Full plies in third position, similar to first position, remembering to - Full plies in third position, similar to first position, remembering to

raise heels off the floor.raise heels off the floor.

Get in fourth position.Get in fourth position. - Demi plies, keeping heels on the floor while abducting the arm. - Demi plies, keeping heels on the floor while abducting the arm. - Return to fourth position. - Return to fourth position. - Full plies in fourth position.- Full plies in fourth position. Get in fifth position.Get in fifth position. - Demi plies, keeping heels on the floor while abducting the arm. - Demi plies, keeping heels on the floor while abducting the arm. - Return to fifth position. - Return to fifth position. - Full plies in fifth position. - Full plies in fifth position. PirouettesPirouettes: : Get in first position. Get in first position. - Abduct the arms to 90 degrees at the shoulder while abducting the- Abduct the arms to 90 degrees at the shoulder while abducting the right leg with pointed foot.right leg with pointed foot. - Move right leg behind to body to be in fourth position. At the same - Move right leg behind to body to be in fourth position. At the same

time, bring right arm into third position. time, bring right arm into third position. - Push onto the ball of the left foot while abducting right leg at the hip - Push onto the ball of the left foot while abducting right leg at the hip

and flexing right leg at the knee. Bring right foot to the left knee with and flexing right leg at the knee. Bring right foot to the left knee with pointed toes. pointed toes.

- Bring both arms to third position. - Bring both arms to third position. - Spin clockwise 360 degrees, landing in third position. - Spin clockwise 360 degrees, landing in third position.

Stretching:Stretching:- Whole body basic stretching. - Whole body basic stretching. - Target both major and minor muscle groups. - Target both major and minor muscle groups. -Focus is on flexibility and preparing muscles for full ROM exercises.-Focus is on flexibility and preparing muscles for full ROM exercises.

-Acts to cool down the body, focusing on breathing and relaxation.-Acts to cool down the body, focusing on breathing and relaxation. Neck Stretches: hold each for Neck Stretches: hold each for 10 count, 2 reps. ( look to the 10 count, 2 reps. ( look to the left, to the right, Up and down)left, to the right, Up and down)

Upper Arm Stretches: hold for 10 count, 2 reps.Upper Arm Stretches: hold for 10 count, 2 reps.The wrestler bends elbow so hand reaches down the back and uses the other hand to put slight The wrestler bends elbow so hand reaches down the back and uses the other hand to put slight

pressure on the bent arm downwards.pressure on the bent arm downwards.

Shoulder Stretches: hold for 10 count, 2 reps.Shoulder Stretches: hold for 10 count, 2 reps.Reach one arm across body and hold with Reach one arm across body and hold with opposite arm close to the body.opposite arm close to the body. Lower Back Stretches: hold each for Lower Back Stretches: hold each for 10 count, 2 reps.10 count, 2 reps.

Kneel on knees and hands and arch back down and up.

Sitting or standing simply rotate to each side of the body at the trunk.

Hip Stretches: hold for 10 count, 2 reps.Hip Stretches: hold for 10 count, 2 reps.

Calf Stretches: hold for 10 count, 2 reps.Calf Stretches: hold for 10 count, 2 reps.

In lunge position, drop your back leg to the ground. Keeping thehips square, bend the leg in front to 90 degrees and slightly moveforward until a slight stretch is felt. This will also stretch yourquadriceps muscles.

Laying on your back, pull both knees up to your chest. Take onefoot and place it on the other bent knee. Use your hands on your bent knee to pull it closer to your chest until you feel a stretch.

Facing a wall, place your hands on the wall and step back with one of your feet. Keeping your heel on the ground of your back leg, move your body closer to the wall, bending at the ankle until you feel a stretch in the back of your lower leg.

Challenge Activity:Challenge Activity: In groups of four, students will have to make up their In groups of four, students will have to make up their

interpretive dance to music given. interpretive dance to music given. They will have a small period of time to prepare and They will have a small period of time to prepare and

each group will present to the class. each group will present to the class. The winning group will be chosen based on The winning group will be chosen based on

creativity, expressiveness and intensity.creativity, expressiveness and intensity.