PE 185ZC Zumba Fitness, Advanced

Lab Hours: 3
Credits: 1

Introduces Zumba fitness to improve health and overall wellness through structured group exercise. Promotes improvement of cardiorespiratory conditioning, muscle endurance, and flexibility. Presents movements to four basic Latin rhythms (meringue, salsa, cumbia, reggaeton) to create a dynamic fitness program. Covers knowledge and skills needed to perform safe and proper group and individual Zumba exercises. Includes activities that promote and emphasize improved cardiorespiratory conditioning, as well as muscle strength, endurance, flexibility, and body composition.

Student Learning Outcomes:
Beginning:

Perform safe and effective Zumba fitness exercise movements.
Participate in a consistent exercise program.
Monitor individual physical intensity and progress.
Determine intensity by measuring individual heart rate and target zone or rate of perceived exertion.
Improve overall physical conditioning, including cardiorespiratory fitness, muscular strength, endurance, and flexibility.
Create a long-term personal plan for overall fitness.

Intermediate:

Meet beginning objectives.
Demonstrate correct exercise techniques.

Advanced:

Meet beginning and intermediate objectives.
Create a long-term personal plan for overall fitness.

Content Outline

Introduction to Fitness
- Benefits of physical activity and exercise
- Components of fitness
- Exercise recommendations (ACSM)
- Training principles:
- Adaptation
- Progressive overload
- Specificity
- Reversibility
Basic Techniques
- Warming up and cooling down
- Training guidelines
- Safety
- Monitoring intensity
Zumba Routines
- Latin rhythms
- Terminology of movements
- Zumba exercises
- Progression
Developing a Personal Fitness Plan
- Goal setting
- Select activities
- Frequency, Intensity, Time, Type (FITT)
- Staying motivated
- Monitoring progress