Aerobic Dance Training Program

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Aerobic Dance Training Program
Senior PE – Term 3

To be able to take part in sport aerobics successfully, different training is required to maintain the fitness needed for the sport. Each training session needs to be specially designed to strengthen particular fitness components, activate different energy systems and use different training principles and methods to help you become fit. In order to see an improvement in your fitness, pre and post fitness tests need to be completed and compared. According to Self Growth, the definition of a fitness test is ‘a test designed to measure physical strength, agility, and endurance’.

Individual Physiological Response to Exercise
Fitness Components & Aerobic Dance
Muscular endurance is the ability to work a muscle for long periods at less than maximum effort where local fatigue rather than general exhaustion is the limiting factor. I would find muscular endurance as one of the fitness components I am strongest at as in the 3RM Bench Press as I lifted above average. This strength is evident in the aerobics performance as I can perform the four compulsory push-ups without becoming too fatigued. Aerobic capacity/cardio respiratory endurance is the ability to keep producing energy aerobically, involving the whole body for extended periods of time. I would consider strength of mine to be my aerobic capacity as in the Multi-Stage Fitness Test i reached a 95% level of talent (QAS Talent ID). In the aerobic routine, this is shown by completing the whole routine without becoming too tired which I can do. Weaknesses:

Flexibility is the ability of the muscles, ligaments and tendons to allow large movements of the joints. This is one of my weaknesses out of the fitness components as in the Sit & Reach Test I achieved only a rating of ‘Good’ from ‘Below Average’ to ‘Excellent’. My inability to allow large movements is evident in the aerobic routine where I cannot completely touch the...
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