| Part of the class |
Activities or Exercises |
Execution |
| 1. Initial part Type of Exercise: Warming-up Time: From 3 to 5 minutes. |
Monkey with no tail (1)2727 Awad HZA. Brinque, jogue, cante e encante com a recreação. Jundiaí (SP): Fontoura, 2006.; dribbling the cones (2); warming-up in the same place (3)2828 Silva PA. 3000 exercícios e jogos para educação física escolar. Rio de Janeiro: Sprint, 2010.; and in the rhythm of music (4). |
1. A newspaper sheet will be given to each participant and will be used as if it were the “monkey’s tail”, at the teacher’s signal, the participants should circulate in the determined space, trying to catch the “tail” of their colleagues and to protect theirs. They can win either the one who gets more “tails” or the one who can stay with his/her “tail” 2727 Awad HZA. Brinque, jogue, cante e encante com a recreação. Jundiaí (SP): Fontoura, 2006.. 2. The subjects will be arranged in a column, the first one will pick up a rubber ball and will bounce it in a zigzag between the cones, come back and hand the ball to the next colleague to perform the task, and so on. 3. Arranged in a circle, the subjects will perform movements intercalating several repetitions of knee elevation and knee flexion2828 Silva PA. 3000 exercícios e jogos para educação física escolar. Rio de Janeiro: Sprint, 2010.. 4. The subjects will be freely arranged around the room and will perform abduction and leg adduction movements in the rhythm of the music (step opens and closes), the teacher will add more elements when the individuals demonstrate some mastery of the previous step. Some elements that can be added are: clapping and front raising of arms. |
| 2.a) Main part Type of exercise: Flexioning. Time: From 4 to 6 minutes. |
Cervical region (1); shoulder region (2); region of column (3); and lower limb (4).2929 Dantas EH. Flexibilidade: alongamento e flexibilidade. 4.ed. Rio de Janeiro: Shape, 1999.
|
1. Standing up, the subject will perform flexion, head extension and cervical movements. 2. In the same position of the previous exercise, the subject will horizontally adduct an arm. 3. The subject with the trunk flexed forward will perform a lateral rotation movement. 4. Standing up, the subject will do an extension of the thigh with the flexed leg (all exercises with a maximum work intensity).2929 Dantas EH. Flexibilidade: alongamento e flexibilidade. 4.ed. Rio de Janeiro: Shape, 1999.
|
| 2.b) Main Part Type of exercise: Muscle strengthening. Time: From 4 to 6 minutes. |
Curved rowing (1), reverse crucifix (2), lateral lifting (3), and squatting (4).3030 Uchida MC, Charro MA, Bacurau RF, Navarro F, Pontes Júnior FL. Manual de musculação. 6.ed. São Paulo: Phorte, 2010.
|
1. The subject will keep his/her feet apart laterally, with his/her knees semi-flexed, and the trunk bent forward in this position, he/she will pull the stick in the direction of the umbilical scar and return to the original position. 2. Same position of the previous exercise, the subject will perform a horizontal shoulder extension movement. 3. The subject will stay up with knees slightly flexed, arms along body and with a stick in hand (or other material), perform a shoulder abduction movement until the subject’s arm is horizontal. 4. In the standing up position, the subject will maintain a spacing of the lower limbs slightly larger than the width of the shoulder, start one by projecting the gluteus posteriorly until reaching a 90º angle and return to the original position.3030 Uchida MC, Charro MA, Bacurau RF, Navarro F, Pontes Júnior FL. Manual de musculação. 6.ed. São Paulo: Phorte, 2010.
|
| 3.a) Final part Type of exercise: Relaxing. Time: From 1 to 4 minutes. |
Sitting massage (1), meditation (2) and balloon play (group dynamics) (3). |
1. In pairs, one of the subjects will be seated while the other will perform massage movements on the shoulder and back. 2. The subjects seated, with closed eyes, will receive commands to be able to enter into a state of relaxation. 3. The subjects will be arranged freely in the room and should avoid that their balloon and those of the colleagues fall ground using only the head as a “racket”. |
| 3.b) Final part Type of exercise: Stretching. Time: From 1 to 4 minutes. |
Cervical region (1); shoulder region (2); region of the wrists (3); region of the column (4); lower limb (5). |
1. Standing up, the subject will perform the rotating movement of the head. 2. In the same position of the previous exercise, the subject will do a horizontal upper arm abduction. 3. With the arm extended, the subject will make the extension and flexion movement of the wrist with the help of the other hand. 4. Standing up, the subject will project his/her torso back, making an extension to lengthen the lumbar. 5. In the same position of the previous exercise, the individual will perform an adduction of the thigh with the flexed leg (submaximal work intensity).2929 Dantas EH. Flexibilidade: alongamento e flexibilidade. 4.ed. Rio de Janeiro: Shape, 1999.
|
