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Sets FITT Goals: Module 1-Lesson 3

This document provides information on setting FITT goals for different dance routines over 10 weeks, including folk, modern, dancesports, cheer, and hip hop dances. It explains the FITT principles of frequency, intensity, time, and type for each dance and recommends heart rate targets and online video resources. The goal is for students to learn at least 3 figures per dance through regular home practice following the assigned FITT goals.

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Chum Vergara
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531 views3 pages

Sets FITT Goals: Module 1-Lesson 3

This document provides information on setting FITT goals for different dance routines over 10 weeks, including folk, modern, dancesports, cheer, and hip hop dances. It explains the FITT principles of frequency, intensity, time, and type for each dance and recommends heart rate targets and online video resources. The goal is for students to learn at least 3 figures per dance through regular home practice following the assigned FITT goals.

Uploaded by

Chum Vergara
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Module 1-Lesson 3:

Sets FITT Goals


What I know
Try to identify the what principle of FITT the statement refers to. Write if it is frequency,
intensity time or type.
___Frequency___1. Adjust the number of times you exercise per day/week/month to reflect:
your current fitness level; the time you realistically have available; your other commitments like
family and work; and the goals you’ve set for yourself.
_____Time_ _____2. It refers to the dedication to exercise usually depends on the type of
exercise undertaken
___Intensity____3. The factor that refers to the monitoring of heart rate.
_____Type______4. The kind of exercise you choose will have a big effect on the result you
achieve. That’s why it’s important to know what you want to gain form your efforts.
What I have learned
After the 10-week dance challenge and self-directed activity, I have learned the following:
Type of Dance Terms Body Part Improved Values and Attitude
Ex. Fundamental Oblique Arm Strength Persistence
Arm and Feet Raise Abdominal Accuracy
Positions Half-circle Stamina Discipline
 Breaking strengthen the muscles in:  Consistency
 Popping  arms  Respect
Hip Hop  Freeze  legs  Obedience
Dance  core

 Leap flexibility of the:  consistency


Folk dance  Stamp  shoulders,  RESOURCEFULNESS
(pangalay)  Sarok  elbows,  Discipline
 wrists
 Spread Eagle Strengthens:  cheerful
Cheer dance  Toe touch  Legs  leadership
(Jumps)  Pike-out  Hips  dedicated
 core
 sway  Leg strength  confident
 promenade  Ankle strength  progressive
Dance sports position  Strengthens the hip  gracefulness
(Waltz)  alignment abductors  respect
 Stamina
 Strengthens upper body
Modern Dance  Aesthetic  Abdominal  Expressive
(Lyrical  Fouetté  Arm strength  Passionate
Dance)  Pique  Tone leg muscles  Emotional
What I can do
Let’s FITT and Dance
You are challenged to learn the different genre of dance for this semester. Identify the following
principle applied to the following Dance Routine Assignments for this semester. Refer to YouTube videos and
apply the exercises at home. Master at least 3 figures per dance.
Note to Teacher: These are just suggested dances. You may change according to how you contextualize
the dances of your own culture

My Intensity Type
Time
Type of Heart Frequency (slow, (cardio,
Dance Activity (number of
Energy Rate (___x week) medium, strength,
minutes)
(bpm) fast) stretching)
Wk 3: Folk Dance: Aerobic 125 5 x week slow 60 minutes stretching
Pangalay bpm
https://tinyurl.com/ya724hny
Wk 5: Modern Dance: Aerobic 134 6 x week slow 60 minutes stretching
Lyrical Dance bpm

https://tinyurl.com/ycn9qwsu
Wk 7: Dancesports: Aerobic 147 3 x week Medium 45 minutes Strength
Waltz bpm

https://tinyurl.com/yb42wapc
Wk 9: Cheer Dance: aerobic 155 6 x week Fast 60 minutes cardio
Jumps bpm
https://tinyurl.com/yb83kynu
Wk 10: Hip Hop Aerobic 149 5 x week Fast 50 minutes Cardio
Dance bpm
https://tinyurl.com/yb83kynu

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