LEON GUINTO MEMORIAL COLLEGE, Inc

443 Mabini Street Atimonan, Quezon

(Recognized by the Government)
No. 010 s. 1986
…teaching minds …changing lives …moving forward

Learning
Module

Physical
Education 101

Arven A. Parafina & Michael R. Briones

-Instructors-
 Lesson 5. Aerobic Exercise and Aerobic Dance for Health
Fitness
What is Aerobic Exercise?

Aerobic exercise is any activity that uses large muscle groups, can be maintained continuously,
and is rhythmic in nature. It is a type of exercise that overloads the heart and lungs and causes them to work,
harder than at rest. The important idea behind aerobic exercise today is to get up and get moving! There are
more activities than ever to choose from, whether it is a new activity or any old one.

Types of Aerobic Exercise

• Aerobic Dance • Bicycling • Fitness Walking

• Running • Stair Climbing

• Jumping Rope
• Swimming

1. ISOTONIC EXERCISE -where the muscles are made

to do some contraction and relaxation to gain tones. These
movements are common to many physical education
activities.

THREE 2. ISOMETRIC EXERCISE - where muscles are made to

TYPES undergo tension and hold a certain position for sometime in
OF order to develop muscle strength.
EXERCISE
3. AEROBIC EXERCISE - which entails vigorous
movements such as brisk walking, jogging, mining and
dancing. The body experiences fast breathing so that the
muscles of the heart and the lungs are exercised.
 PHASES OF EXERCISE

The Warm-up

Warm-up activities should be conducted before an intense work-out. It will help you perform better and
will decrease arches and pains. It prepares the muscles for exercise and allows oxygen supply to ready itself
for whatever strenuous activities to be worked at. Muscles perform best when they are warmer than normal
body temperature. They should consist of flexibility exercises that stretch all the major muscle groups.
Light paced jogging can also prepare the heart muscle prior to the workout.

The Workout

Workout elevates the heart rate and achieves aerobic fitness. Activities, which may be included in this
phase, are walking, jogging, running, swimming, bicycling, rope skipping and aerobic dancing. This phase
should follow the principles of training with regard to frequency, intensity, and tittle. Reaching the target
heart rate and maintaining the intensity of workout in the specified time arc important guidelines for this
phase.

The Cool-Down

After the workout, cooling down should be accomplished by walking for a few minutes. This can help
prevent soreness the next day by massaging the waste products of exercise into the circulatory system.
When a person stops exercising, the heart continues for a time to pump blood to the muscles at a vigorous
rate. If no cooling down activity is done, there is little action to send the blood back to the heart and will
pool in the veins. This pooling may cause light-headedness, which can be prevented by proper cooling
down. The walking might be followed with stretching exercises to undo the tightening of muscles groups
that occurs from strenuous activity.

AEROBIC DANCE FOR HEALTH AND FITNESS

Aerobic Dance is not only an activity that provides a good aerobic workout in a
pleasurable rhythmic way, but also provides an opportunity for socialization and allows one to
make new friends. Aerobic Dance can he made accessible for individuals with disabilities. Most
individuals with disabilities need little help or no modifications to participate successfully in a
regular aerobic dance program. It offers individuals with special needs a safe and good workout and helps
them to lead a healthier and more meaningful life.

Aerobic dance is a fan way to get fit. It combines fat-burning aerobic movements, muscle-building
exercises, and stretching into routines that are performed to music. Many dance forms are used, including
disco, jam, and ballet Any ages can benefit from aerobic dance. Aerobic dance classes are usually offered
at three levels of intensity. A low impact class is conducted at a slower pace and is easier to do. It is good
for people just starting an exercise program. This level is not active enough to improve the efficiency of the
heart and lungs in people who are already fit. In the intermediate classes, dancers benefit their heart and
lungs as they gain overall strength and flexibility. The advanced classes, also called high impact, are for fit
people who want a hard workout.

A large percentage of aerobic dance class participants and instructors injure themselves. Most
injuries are stress-related and occur to the lower leg.

Over-use of muscles will cause them to fatigue and increase risk for injury.

Dancing on the wrong type of floor can lead to injury. Do not take high-impact' classes on concrete
or the floors. They are too hard. A floor that is too soft may cause ankle sprains. Hard wood or cushioned
flooring is best. Avoid floors that are extremely sticky or slick.

The best clothing for aerobic dance is lightweight and allows freedom of movement. Wear shoes
that give good support and cushioning to the ball of your feet. Shoes should slide on the floor without
sticking.

Hand, wrist, or ankle weights add extra stress to your joints. If you want to wear them to intensify
your workout, you can keep your risk of injury low by using weight of less than a pound.
What is Aerobic Exercise?

Aerobic Exercise refers to exercise, which is of moderate intensity, undertaken for a

long duration. Aerobic means "with oxygen" and refers to the use of oxygen in a
muscle's energy-generating process. Many types of exercise are aerobic, and by
definition are performed at moderate levels of intensity for extended periods of time.

An effective aerobic exercise should involve 5-10 minutes of warming up at an intensity

of 50-60% of maximum heart rate, followed by at least 20 minutes of exercise at an
intensity of 70-80% of maximum heart rate, ending with 5.-10 minutes of cooling down at an intensity of
50-60% of maximum heart rate.

The American College Sports Medicine (AGSM) define aerobic exercise as "an activity that uses large
muscle groups, can be maintained continuously, and is rhythmic in nature." It is a type of exercise that
overloads the heart and lungs and causes get up and get moving!! There are more activities than ever to
choose from, whether it is a new activity or an old one. Find something you enjoy doing that keeps your
heart rate elevated for a continuous time and get moving to a healthier life.

Benefits of Aerobic Exercises

• Increased maximal oxygen consumption (V02 max)

• Improvement in cardiovascular/cardiorespiratory function (heart and lungs)

o Increased maximal cardiac output (amount of blood pumped with every minute)
o Increased maximal stroke volume (amount of blood pumped with each beat)
o Increased blood volume and ability to carry oxygen
o Reduced workload on the heart (myocardial oxygen consumption) for any given submaximal exercise
intensity.

• Increased blood supply to muscles and ability to use oxygen.

• Lower heart rate and blood pressure at any level of submaximal exercise.

• Increased threshold for lactic acid accumulation.

• Lower resting systolic and diastolic blood pressure in people with high blood pressure.

• Increased HDL Cholesterol (the good cholesterol).

• Decreased blood triglycerides.

• Reduced body fat and improved weight control.

• Improved glucose tolerance and reduced insulin resistance.

❖ Steps Aerobic Terminology - Leg Movements

1. Basic - can be done with the R or L foot leading. Step up with one foot and then down (different
instructors may use different arm movements with this move).

2. V-Step - can be done with the R or L foot leading. Take the feet wide on the step and then put together
on the floor (arm patterns will vary).

Example: R foot steps wide, then the. L foot steps wide. R foot steps down on the floor near the middle of
the step, then the L foot steps down.

3. Alternating Basic - Begin with one foot leading, then tap with the opposite foot and step with that foot.

Example: Step with the R foot leading followed by stepping up with the L foot. Step down with the R foot
first followed by the L foot tapping and then stepping up.

4. Alternating V-step — Begin with one foot leading wide, then tap with the opposite foot and step wide
with that foot.

Example: Step wide with the R foot leading followed by wide with the L foot. Step down toward the middle
with the R foot, followed by the L foot tapping and then stepping wide.
5. Knee Lift — Step with one foot and lift the opposite knee. (Can be done with the R or L leg leading)

Example: Step with the R foot and lift the knee.

6. Alternating Knee Lifts

Example: Step with the R foot and lift the L knee. Place the L foot on the floor followed by the R foot. Step
with the L foot 'and lift the R knee.

7. Hamstring Curl — Step with one foot and bring the opposite heel toward your rear until there is tension
in the hamstring muscle. (Can be done' with the R or L leg leading). Example: Step with the R foot and
bring the L heel toward your rear.

8. Alternating Curls

Example: Step with the R foot and curl the L leg (bring the heel to rear). Place the L foot on the floor
followed by the R foot. Step with the L foot and curl the R leg.

9. Kicks —Step with one foot and kick the opposite leg, (Can be done with the right or left leg leading)

Example: Step with the R foot and kick the L leg.

10. Alternating Kicks

Example: Step with the R foot and kick the L leg. Place the L foot on the floor followed by the R foot. Step
with the L foot and kick the R leg.

11. Side Lifts — Step with one foot and lift the opposite leg to the side (don't need to lift very high, just
lift the leg straight up to the side and squeeze the muscle when you feel tension). This move can be done
with the right or left leg leading.

Example: Step with the R foot and lift L leg to the side.

12. Alternating Side Lifts

Example: Step with the R foot and lift the L leg to the side. Place the L foot on the floor followed by the R
foot. Step with the L foot and lift the R leg to the side.

13. Hip Lift or Glute Lift — Step with one foot and lift the opposite leg back. (This is a small movement
that works the glutes. The abdominals should remain tight, so the lower back isn't stressed. Once the leg is
lifted, try to squeeze the glutes before lowering the leg). This move can be done with the right or left leg
leading.

Example: Step with the R foot and lift the L leg back.

14. Alternating Hip or Glute Lifts

Example: Step with the R foot and lift the L leg back. Place the L foot on the floor followed by the R foot.
Step with the L foot and lift the R leg back.

15. Lunge — from the top of the step, lean forward and put your toe on the floor behind you. Your weight
should be slightly forward — not on the foot that is touching the floor. Do NOT press your heels down in
this move, just touch the floor with the toe and return the foot to the step platform. Repeat with the opposite
leg.

16. Turn Step - Like the Alternating V-Step except as you bring both legs down, the side of your body is
facing the step rather than the front of your body.

Example: R foot steps up, L foot step into V, as R leg comes down, body turns so the side of the body is
facing the step. L foot taps the floor and steps back on to the step. R steps into V, as L leg come down, body
turns so the side of the body is facing the step. R foot taps the floor and steps onto the step, etc...

17. Straddle Down — From the top of the step, one leg steps down on one side, the other leg steps down
on the other (so you are "straddling" the step). Each leg then return to the top of the step. (A wide variety
of arm movements can be used with this leg pattern).

Example: R foot steps down. L foot steps down (you should be "straddling" the step at this point). R foot
steps back onto the platform, L foot then returns to the platform.

18. Over the Top - The side of your body is toward the step. Bring one foot onto the step followed by the
other foot. The first foot steps down on the opposite side of the step, followed by the second foot.
Example: R side of the body faces the step. Place the R foot on the step followed by the L foot. Place the R
foot on the opposite side of the step followed by the L foot. Now the left side of the body should face the
step to return to the original side, the L foot is placed on the floor and then the R. Now you are back to your
original starting position.

19. Repeaters — Any alternating step pattern where the weight bearing place of the movement (such as
knee lifts, hip lifts, etc..) can be repeated (usually 3 times).

Example: Repeater Knees: R foot steps up, L knee is lifted, L toe tapped, L knee is lifted, L toe is tapped,
L knee is lifted, L foot comes down, R foot comes down. L foot steps up, R knee is lifted, R toe tapped, R
knee is lined, R toe tapped, R. down. knee is lined, foot comes down, L foot comes.

Example: Repeater Curls: R foot steps up, L leg is curled, L toe tapped, L leg is curled, toe is tapped, L leg
is curled, L foot comes down, R foot comes down. L foot steps up, R leg is curled, R toe tapped, R leg is
curled, R toe tapped, R le curled, R foot comes down, L foot comes down.

20. Diagonal or Corner to Corner - The side of your body is facing the step. Rather than going over the
top to the other side, go over at a diagonal so you end up on the other side at the opposite end of the step.

Example: R side is facing the step. R foot steps up, L foot steps in front of the R on the top of the step. R
foot steps down on the opposite side and corner from where the move originated, L foot follows.

❖ Steps Aerobic Terminology - Arm Movements

1. Bicep Curls - Elbows should be at the side of the trunk with the palms of the hand facing upward. Bring
the hands toward the chest by flexing the elbow and return them to the side of the trunk.

NOTE: You can change your level of intensity by bringing the arms up, instead of having the elbows at
your side; bring them level with the shoulder.

2. Alternating Bicep Curls - Same as the movements above, but only flex/ extend one arm at a time.

3. Hammer Curls - Similar to bicep curls except the palms are facing each other rather than facing upward.
This movement can also be done by alternating arm movements.

4. Tricep Kickbacks - Arms should be at your side bent and behind the shoulders. Your hands next palms
facing the body. Extend the elbow back starting Position. This movement can be done by at the same time
or alternating back and forth.

5. Low Row – Arm are in front of the body, pull the elbows in toward the waist until the hands are next to
the waist and then return the arms to the front of the body.

6. Upright Row - Fists should be together next to your thighs. Bring the arms up toward your chin (keeping
the fists close together and next to the body). Return the arms to their starling position.

7. Frontal Raise - Begin with fists on each thigh. Raise the arms to shoulder level and return to the thigh.

8. Lateral Raise - Fists should be together with palms touching the thighs. Lift the arms outwards and
upwards with the palms facing down. Elbows should be leading this movement and should be slightly bent.
Lift until the arms are slightly below shoulder level and then return them to the thigh.

9. Frontal Pull - Arms at shoulder level, pull the arms in toward the body (so fists rest on thighs), then
return them to shoulder level.

10. Overhead Pull - Arms are above the head, pull the arms in toward the thighs and then return them
overhead.

11. Arm Circles - Arms are over head or shoulder level. Circle the arms clockwise down toward the body
and then back to the starting point.

12. Shoulder Punch - Hands are at shoulder level, punch one arm and then return to shoulder level.

13. Overhead Press - Fists are resting on the shoulders with the palms facing each other. Extend the arms
up over the head keeping the elbows close to the ears. Lower the arms back to the shoulders. (This can be
done with both arms at the same time or by alternating arms).

14. Pec Press - Elbows are at shoulder height and bent. Hands are in a fist with palms facing forward. Press
the arms together until the palms (and fists) are facing each other in front of you face. Return the arms to
their starting position.
 15. Double Side Out - Fists should be under the chin at chest level with palms facing downward. Extend
both arms out to the side keeping the elbows at shoulder height. Return the arms to their starting position.
(This can also be done by alternating the R and L arms.

16. Slice - Similar to the double side out except one arm goes up and the other goes down. This. is usually
done with a side lift move. The leg that lifts to the side corresponds to the arm which is down (the opposite
arm goes' up).

Performance Task
Direction: Interpret the Aerobic terminology of arms and leg movements into steps. You can perform
this with any music of your choice. Present your performance via video recording. Your performance
will be graded according to the rubric/criteria below:
Rubrics for Aerobic Dance Steps Terminology (Recorded Video Presentation)
4 3 2 1

Video Appearance and

Presence

A judgement on the
performer(s) attitude,
including their originality
personality, confidence,
their eye contact with the
audience and
professionalism. Also a
judgement on their overall
appearance's display.

Creativity

A judgement based on the

creativity of the
performer(s). For example
did the performers have
creative dance moves or
were creative signs added
to the performance?

Coordination

This is a judgement on
purely the organization of
the performance. Were
dancers coordinated?

INTRODUCTION
Interesting and informative

Technical Aspects
(Video Editing)

• Camera is stable, smooth

movements and pans
• Subject is framed well,
images are well composed
• Subject is lit and clearly
visible
• Sound is clear and
understandable
• Video is edited
effectively, flows well
• Titles are used effectively
• Transitions are used
effectively
• Project was completed in
a timely manner