PHYSICAL EDUCATION 1 Flashcards
_____ involves performing routines which include aspects of dance, gymnastics and acrobatics such as tumbling, stunting and jumping.
In each of these sports, the training intensity and frequency depends on the individual with some practicing weekly and others all day, every day.
Cheerleading
_______ can consist of strength, flexibility and skill work and in some cases, repeated practice of skills or set choreographed routines. A focus on good nutrition is essential to help gymnasts, dancers and cheerleaders achieve the ideal body composition as well as ensuring they have adequate energy to support growth and fuel training.
Training
_______ workouts are great for building muscle strength and endurance, but your muscles also need proper nutrition. Just like your bones need vitamin D and calcium, your muscles need protein to stay strong and healthy.
Strength-training
Building Leg Strength
________
Take a controlled step forward with your right leg, lowering your hips toward the floor by bending both knees to 90- degree angles. The back knee should point toward but not touch the ground, and your front knee should be directly over the ankle.
Press your right heel into the ground and push off with your left foot to bring your left leg forward, stepping with control into a lunge on the other side
Walking lunges
Building Leg Strength
____
*Stand with feet a little wider than hip width, toes facing front.
*Drive your hips back-bending at the knees and ankles and pressing your knees slightly open-as you
*Sit into a squat position while still keeping your heels and toes on the ground, chest up and shoulders back
*Strive to eventually reach parallel, meaning knees are bent to a 90-degree angle.
*Press into your heels and straighten your legs to return to a standing upright position.
Squats
Building Leg Strength
_____
*Hold weights of the same size at your sides with your arms
slack.
*Slowly raise your heels, Pause for one second.
*Slowly lower your heels back to the ground.
Calf Raises
Building Leg Strength
_____
Engaging the muscles in your arms and back, bend your elbows and raise your upper body up toward the bar until your chin is over the bar.
Pull ups
Cardiovascular Endurance
_______
*Pump your arms as you jog. The more you move your body, the more calories you’ll burn as you work out. Engaging your arms is an effective way to up the burn.
*Lift your knees higher to increase your heart rate. If you want to really get your heart pumping, you can bring your knees up high your thighs should be parallel with the ground.
*Increase your speed as well. The faster you jog in place, the more intense your workout will be.
Jogging in Place
Cardiovascular Endurance
________
*Stand in front of your box or bench, then squat or bend down and place both hands on either side of it with your fingers pointing forward. Your hands should be about shoulder-width apart.
*Once your hands are in the right position, step your body back into a plank position, one leg at a time. Make sure your body is in a straight line, your head is aligned with your spine, and that your lower back isn’t sagging before continuing.
*Next, bend your arms to help you slowly lower your chest toward the box. Straighten your arms to bring yourself back up into a straight line.
Inclined push-ups
Cheerdance is from the words, _____ and ____.
It originated in the____ .
cheer, dance
United States
To cheer is to ____ or _____ that may help motivate and boost the morale of a playing team and perform during a game.
shout out words, phrases
Dance, on the other hand, is a ______ where one expresses emotions or gestures while performing bodily movements usually in time with rhythm.
physical activity
Cheerdancing originated from _____ which is the performance of a routine, usually dominated by gymnastic skills such as jumps, tumbling skills, lifts and tosses combined with shouting of cheers and yells to lead the crowd to cheer for a certain team during a game or sports activity.
cheerleading
Health Benefits of Cheerdance
Cheerdancing is an enjoyable activity that requires a lot of concentration, trainings, dedication and passion. Youth who get involved in cheerdancing are poised to grow up with many advantages, including:
Healthy level of fitness,
strength training,
coordination,
flexibility,
improved posture,
team building,
confidence,
knowledge in following directions,
setting personal goals,
better relationships with fellow team members.
A ____ is usually very short and you repeat it 3 or more times.
chant
