SENIOR PHASE OXFORD SUCCESSFUL
LIFE ORIENTATION OUP SA
Oxford Successful Life Orientation is a popular CAPS-aligned series that includes: language support for learners by focusing on words used in tests and
excellent planning allowing for different teaching and learning styles guidelines for Physical Education in each unit a free resource CD, packed with useful teacher resources (Grade 8 and 9).
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GRADE 8 Learner’s Book
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Life Orientation CORE CLASSROOM COURSE
Oxford Successful Life Orientation Grade 7 Learner’s Book
Secondary Catalogue
19
SENIOR PHASE
Activity 14 Practise aerobics steps
Work in groups with your friends and choreograph your own aerobics routine. Your routine can include dance steps. This type of aerobics is called dance aerobics. You can dance to music or create your own music by clapping your hands or stamping your feet. Good technique during dance aerobics is not vital. The aim of aerobics is for you to keep your body continuously moving and to have fun!
Strength training
An ideal way to strengthen your muscles is to use your own body weight. It is unnecessary for you to train with heavy weights or on gym machines. You can design your own circuit. Circuit training will improve your muscular strength and endurance. Circuit training consists of six to twelve strength exercises that are completed one after the other. Each exercise is performed for a specific number of repetitions or for a set time before moving on to the next exercise. The exercises within each circuit are separated by a short rest period (10–30 seconds).
Activity 15 Complete a strength-training circuit 30
Complete the following circuit. Perform each exercise for 30 seconds or for 20 repetitions.
C Superman
New word
choreograph: compile steps and movements to form a dance
Dips A 1
Activity 16 De
ea Know which muscle is exercised
Decide which part of your body is strengthened by each exercise in the circuit. Co
Copy the table into your exer
2
correct box. In
streng with y
exercise book and tick the co e
In groups, design your own st ngth-training circuit. For each of the exercises discuss wi h your group members which p
being strengthened. Exercise
Shuttle runs Superman Push-ups Dips
wh h part(s) of your body is being st
Squat thrusts Sit-ups Lunges Burpees
Unit 6 Physical education 29
9780195997675_OS_LO_G7_LB_ENG_FINAL.indb 29
TERM 1
Physical Education: Participation in a fi tness UNIT 6 programme (3)
Safety
Perform at least five dynamic streches over a distance of 10–15 m before doing the activities. These could include high knees, side- stepping and leg swings. Cool down by walking slowly for 5 minutes and breathing deeply.
6.1 Participation in a fitness programme
Good techniques during physical fitness participation Doing push-ups for a continuous period will improve the muscular endurance of your upper body. When doing push-ups, make sure that your technique is correct. Girls can perform modified push-ups (knees on the ground).
Remember to: • squeeze your gluteal (buttocks) muscles. This will avoid any over- extending of your lower back or sagging of your stomach.
• tuck your chin. Your chest must aim towards the ground, not your head. Your neck must stay in line with the rest of your spine. Do not look forward.
Assume the push-up starting position. Place your hands slightly wider than your shoulders.
Activity 13 Demonstrate push-ups
Demonstrate five push-ups. Make sure you use the proper technique – refer to the photos.
You can improve your cardiovascular fitness by performing aerobics. Aerobics is a form of physical exercise that combines rhythmic aerobic exercise with stretching and strength-training routines.
Lower yourself by bending your elbows until your chest almost touches the fl oor.
An aerobics routine is made up of various aerobics steps/ moves. Learn individual steps, then combine the steps to make up a routine.
New words
cardiovascular: system that consist of heart and veins
aerobics: physical exercise that makes your heart and lungs stronger, often done in classes with music
Rocking horse Did you know?
Aerobics can be performed while sitting on a chair. Individuals with lower-leg disabilities participate in aerobics classes on a chair or in their wheelchairs.
Grapevine Hamstring curl
28 Term 1 8 14/05/2013 3:13 PM
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