1. KINE 3711: Exercise Prescription Lab 11: Chronic Fatigue Syndrome Fitness & Rhythm/Dance Medium Jay Tysoski, Janna Levanto & Sabrina White

2. Warm-up Exercises Jog one lap around the track 1.sprint on straight away 2.jog around corners 3.Karaoke on mid-corners

3. Stretches 1.neck rolls – roll head from side to side, not backwards 2.triceps stretch – pull arm across chest with other arm 3.biceps stretch – push arm behind head with opposite arm

4. Stretches 4.quadriceps stretch – in seated position bend one leg, reach towards toes 5. back stretches – lay on back and put one leg overtop the other, look in opposite direction 6. ankle stretch – do the alphabet with your ankles

5. Dance 1: Hip-Hop Song: 1, 2 Step by Ciara Hip Hop Dance: –refers to styles, mainly styles, primarily danced to, or that have evolved as a part of the –refers to dance styles, mainly street dance styles, primarily danced to hip hop music, or that have evolved as a part of the hip hop culturedancestreet dancehip hop musichip hop culture Lesson Plan: – –Teach routine in segmented steps and attempt to develop a choreographed dance sequence to a hip-hop song

6. Dance 2: The Seductive Dance Song: Song: Man Eater by Nelly Furtado Seductive Dance: –Seductive dance lessons are the newest trend in the younger population; Learn seductive, sexy, exotic dance moves and become fit at the same time Lesson Plan: – –Teach routine in segmented steps and attempt to develop a choreographed dance sequence to a hip-hop song

7. Warm Down Lay on stomach, roll self up to knees and stretch arms out on floor leaning back From seated position lay down on back Bring leg upward and grab behind knee, slightly pull toward body (switch legs) Lay on back, close eyes, legs flat, arms at side, palms up. Slowly bring arms upward and above head, stretch upwards and slide arms down to side, now one arm at a time in a slow scissor motion Roll onto stomach slowly, bend knees with arms straightened out, slowly bring body up one vertebra at a time, let head stay drooped until every part of your body is extended into standing position.

8. Warm Down Pilates & Yoga Stand up straight, spread fingers, bring arms up and hands together as you stretch your body upwards Fold forward slowly, placing hands on shins or on the floor Walk hands outward to lying position Arch back upwards slowly (hyper- extended position), don’t arch too far

9. Challenge Exercise “Dance-Off” Competition –Dance off competition is where the class is separated into teams, preferably 2, and must demonstrate their finest acquired dance skills and will be rated on performance, choreography, energy and crowd pleasure –Various music styles and genres will be implemented Hip-hop, club, rave music genres

10. The End