Physical Fitness Activities (Weeks 7-10) Revision Notes for Grade 10 NSC Matric Life Orientation

Physical Fitness Activities (Weeks 7-10)

Understanding physical fitness activities

Physical fitness activities for weeks 7-10 focus on three main areas that will help you develop cardiovascular fitness, coordination, and overall physical wellbeing. These activities combine fun with fitness, using both indoor and outdoor exercises to keep you engaged and active.

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The beauty of these fitness activities lies in their combination of fun with fitness. By using both indoor and outdoor exercises, you'll stay engaged while developing essential physical skills that benefit your overall health.

Aerobic dance: rhythmic aerobic exercise

Rhythmic dance is a series of rhythmic steps and movements performed in time to music. Many movements used in rhythmic dance come from gymnastics, and this combination provides your body with excellent balance and alignment training whilst giving you a solid aerobic workout.

South African cultural connection

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Cultural Heritage in Fitness

South Africa is blessed with a rich heritage of indigenous rhythmic dances that form part of our cultural identity. We also have access to aerobic traditional African dance music and reggae, which makes our fitness activities uniquely South African and culturally meaningful.

Diski dance moves

Diski dance incorporates football-inspired movements that are both fun and challenging. Here are the five essential moves you need to master:

Move 1: The juggle (also called "Teka")

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Worked Example: Mastering The Juggle

This move involves juggling an imaginary football from your left foot to your right foot and back again. The sequence involves:

Step 1: Standing straight with legs apart, knees bent, and elbows against your body

Step 2: Jumping to bring your feet together

Step 3: Kicking your right foot forwards

Step 4: Bringing your right foot back

Step 5: Kicking your left foot forwards and bringing it back

Step 6: Repeating steps 3 to 5 four times

Move 2: The header

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Worked Example: The Header Technique

This move focuses on bouncing an imaginary ball on your head whilst engaging your whole body. The technique requires:

Step 1: Standing as if looking at a football in the air

Step 2: Bouncing the imaginary ball up to the right, letting your whole body follow the movement

Step 3: Standing as if the ball is coming down towards you

Step 4: Bouncing the ball up to the left, again following with your whole body

Step 5: Repeating the sequence four times

Move 3: Table mountain

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Worked Example: Table Mountain Position

This playful move requires you to position yourself bent over with your back flat like a table, imagining the ball is on your back. The steps include:

Step 1: Placing hands on bent knees and flattening your back

Step 2: Taking a step back with your left leg whilst lifting your left arm to point at the ball

Step 3: Taking a step back with your right leg whilst lifting your right arm to point at the ball

Step 4: Continuing this alternating pattern

Move 4: Trepa

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Worked Example: The Trepa Movement

Trepa is a uniquely South African move that involves holding the ball behind your neck, flicking it over your head, and kicking it twice with your right foot. The sequence flows from:

Step 1: Releasing an imaginary ball from behind your back over your head after four counts

Step 2: Holding the ball with your right foot

Step 3: Kicking the ball and bouncing it using your right leg

Move 5: The bridge (also called "Brija")

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Worked Example: The Bridge Technique

This move involves passing the ball with your right foot over your left foot and back again four times, then ending by kicking the ball. The technique requires using your right leg only to jump over an imaginary ball four times, then kicking the ball to finish.

Step aerobics

Step aerobics provides an excellent workout that is both low-impact and enjoyable. This form of exercise involves stepping up and down on a step or strong box for an extended period whilst incorporating various movements.

Key principles of step aerobics

Step aerobics works by having you step up and down from a platform, moving from one end of the step to the other, and using your arms to maintain high intensity throughout the session. High-tempo music (around 140 beats per minute) helps maintain the energy and rhythm needed for an effective workout.

Safety guidelines for step aerobics

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Essential Safety Guidelines

Following proper safety measures is crucial for preventing injury and maximising benefits:

Use soft, flat-soled shoes to provide adequate grip and cushioning
Perform step-ups gently and softly to avoid straining your legs and feet
Avoid putting extra pressure on your feet by stamping hard
Keep your upper body straight whilst doing step-ups to strengthen leg muscles
Ensure the whole sole of your foot is positioned on the step
Avoid standing on your toes whilst your leg is up on the step box
Maintain a comfortable distance from the step as you move
Don't bend your knees more than 90 degrees whilst stepping up
Choose a step that is approximately 30 cm high (higher if you are very tall)

Step aerobics routine

A proper step aerobics session should include these elements:

Choose appropriate music with 140 beats per minute for optimal pacing
Select your equipment - any step, block, stone, log, or low bench that is 30 cm high
Establish rhythm - get into a good rhythm before beginning the main exercise
Start the exercise by stepping onto the step with your left leg, keeping your left foot on the block, then stepping with your right foot
Step back down leading with the left leg and bringing your right foot down to join it
Continue for one minute maintaining this pattern
Repeat but start with your right leg for variation
Maintain good posture - hold your chest high with your upper body relaxed and abs tight
Keep your head up - only look down briefly if you need to check your foot placement
Complete the session by repeating and alternating starting legs 20 times

Outdoors fitness circuit

An outdoors fitness circuit is an area set up with different stations that require specific exercises at each location. This type of training combines the benefits of an obstacle course (items arranged for rolling, jumping, crawling, weaving, hopping, running, and climbing) with structured fitness training.

Benefits of circuit training

Completing circuit courses as quickly as possible helps you stay fit and develops your muscles and movement skills simultaneously. This type of training is excellent for building both cardiovascular endurance and muscular strength.

Setting up your circuit

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Circuit Organization

The circuit works best with groups of 5-6 learners, with each group receiving a card showing a different sequence of numbers from 1-10. Groups start at different stations according to their first number, which prevents everyone from queuing at the same station.

Circuit stations breakdown

Station 1: Desk crawling

This station develops agility and core strength through:

Carrying five desks or tables from your classroom and running whilst doing so
Setting up the desks at station 1 with space between each one
Crawling under each desk or table as fast as possible without touching them
Repeating the exercise three times

Station 2: Rope jumping

This station focuses on cardiovascular fitness and coordination:

Tying a rope between two objects such as trees, bushes, or poles on your school grounds
Using old socks, stockings, or string bits tied together to make the rope
Setting the rope height at least 50 cm or knee-high from the ground
Jumping over the rope and repeating five times

Station 3: Net crawling

This station develops flexibility and core strength:

Putting a large net over the ground, raised 50 cm off the ground
Using an old net, covering, or tied plastic bags to form a large cover
Crawling under this cover, then crawling backwards
Repeating the exercise five times

Station 4: Box jumping

This station builds explosive leg power:

Setting out several large stones or cardboard boxes filled with sand
Placing them a few paces apart
Jumping over these items without touching the stones or boxes
Repeating five times

Station 5: Tyre exercises

This station combines step aerobics with agility training:

Placing several old tyres on the ground flat (not stacked)
Using them as step-up and step-down exercise tools
Hopping into them using both feet, hopping out without touching sides
Alternatively hopping on one foot
Performing step-ups for two minutes

Station 6: Jump rope

This station focuses on cardiovascular endurance and coordination:

Using five jump ropes for continuous jumping
Jumping rope for five minutes before moving to the next station
Jumping as fast as possible for maximum benefit

Station 7: Hopping course

This station develops balance and leg strength:

Drawing a long line in the sand with a stick or making a chalk line
Following the line and performing hopping actions without stepping over it
Hopping with one foot from one end to the next
Turning around and using the other foot to hop back
Repeating twice

Station 8: Weight lifting

This station builds upper body and core strength:

Using plastic bottles filled with water or containers filled with sand to make weights between 1 and 2 kg
Estimating weight using items like a 2 kg soap powder box or 2 litre plastic bottle
Lifting two weights high above your head, then putting them down
Repeating five times

Station 9: Agility course

This station improves coordination and quick movements:

Laying out markers such as different tins or stone shapes
Weaving between the markers without touching them using winding, zigzag, or criss-cross steps
Moving as fast as possible whilst maintaining control
Repeating five times

Station 10: Hoop crawling

This station develops flexibility and core strength:

Setting out hoops made from discarded hosepipes, rubber pipes, or hula hoops (circular tubes used in PE activities)
Crawling through the hoops forwards and then backwards
Repeating five times

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Key Points to Remember:

Aerobic dance combines rhythmic movements with fitness training, celebrating South African cultural heritage through moves like Diski dance
Step aerobics provides low-impact cardiovascular exercise using a 30cm step with 140 bpm music for optimal results
Safety is paramount - always use proper footwear, maintain good posture, and avoid overexertion during all activities
Circuit training combines multiple exercise stations to develop various fitness components including strength, endurance, and agility
Cultural connection makes fitness more meaningful - embrace South African dance traditions whilst getting fit and healthy

Physical Fitness Activities (Weeks 7-10) (Grade 10 NSC Matric Life Orientation): Revision Notes