Republic of the Philippines

Laguna State Polytechnic University

ISO 9001:2015 Certified
Province of Laguna
Level I Institutionally Accredited

LSPU Self-Paced Learning Module (SLM)

Course P.E. 1 – Physical Education and Related Activities
SEM/AY First Semester/2020-2021
Module No. 12
Lesson Title Aerobic Dance
Week
13
Duration
Date TBD

Description This lesson will discuss aerobic dance, its advantages and disadvantages. A
of the video viewing offers students to learn the basic steps of aerobic dancing and allow
them to choreograph and perform their aerobics dance.
Lesson

Learning Outcomes
Intended Students should be able to meet the following intended learning outcomes:
Learning ● define aerobic dance;
Outcomes ● identify the four types of aerobic dances;
● pinpoint the advantages and disadvantages of aerobic dance;
● recognize the basic steps of aerobic dance; and
● understand and enjoy aerobic dancing with understanding.

Targets/ At the end of the lesson, students should be able to:

Objectives ● demonstrate understanding of aerobic dancing; and
● choreograph and perform aerobic dance.

Student Learning Strategies

Online Activities A. Online Discussion via Google Meet

(Synchronous/
This module is taken during the thirteenth meeting of the course. For
Asynchronous) further instructions, refer to your Google Classroom and see the schedule of
modules/activities in your course guide for the whole semester.

B. Learning Guide Questions

LSPU SELF-PACED LEARNING MODULE: P.E. 1 – PHYSICAL FITNESS AND RELATED ACTIVITIES – COACH M. BALLECER
 Republic of the Philippines
Laguna State Polytechnic University
ISO 9001:2015 Certified
Province of Laguna
Level I Institutionally Accredited

● What is aerobic dance?

Aerobic dance exercise is any physical activity that makes you sweat causes you
to breathe harder and gets your heart beating faster than at rest. Aerobic dance
strengthens your heart and lungs and trains your cardiovascular system to
manage and deliver oxygen more quickly and efficiently throughout your body.

● What are the four types of aerobic dances?

When we speak of aerobics dancing, we are referring to ballet, jazz, Zumba and so
much more. They are usually called workouts with low impact because they are slow
paced compared to other aerobic workouts. Because of this, they are great options
for those who are pregnant, obese or the elderly.

● What are the advantages and disadvantages of aerobic dancing?

Aerobic dancing helps to keep the arteries clear and blood vessels healthy.
Performing this dance regularly will keep your cholesterol level in check. Another
benefit of aerobic dancing is that it reduces stress and uplift your mood. By
enrolling in an aerobics class, you will also get a chance to meet new people.
● What are the basic steps of aerobic dance?
The Aerobic Basic Step Sequence of 16 counts must contain a minimum of four of the
following seven basic aerobic steps - knee lift, kick, lunge, jumping jacks, skip, march,
jog. The sequence must not include the difficulty elements or dance movements
● What makes a good aerobic dancing workout?
Aerobic dance strengthens your heart and lungs and trains your cardiovascular
system to manage and deliver oxygen more quickly and efficiently throughout
your body. Aerobic dance uses your large muscle groups, is rhythmic in nature
and can be maintained continuously for at least 10 minutes.

Offline Activities Lecture Guide

(e-Learning/Self-
Paced) Aerobic Dance

Aerobic dancing is essentially an hour's workout set to music. A typical

aerobics program begins with 5-10 minutes of warm-ups and stretching, peaks
with 20-30 minutes of target heart range dance, can include 20 minutes of a
muscle stretching floor program known as body sculpting, and ends with 5-10
minutes of cool-down and more stretching. Programs typically run three to four
times a week. (California Podiatric Medical Association “Aerobics,” 2018)

Aerobic dancing has a plethora of genres which include (1) Jazzercise; (2)
Zumba; (3) Hip-Hop Aerobics; (4) Step Aerobics; (5) Aqua Dance Aerobics; (6)
Ballroom Dancing; (7) Belly Dancing; (8) Break Free Dance; and (9) Pump It Up
Aerobic Dance.

LSPU SELF-PACED LEARNING MODULE: P.E. 1 – PHYSICAL FITNESS AND RELATED ACTIVITIES – COACH M. BALLECER
 Republic of the Philippines
Laguna State Polytechnic University
ISO 9001:2015 Certified
Province of Laguna
Level I Institutionally Accredited

Medical professionals highly recommend that children and adults perform

at least 20 minutes of aerobic exercise three times a week, so the aerobic dance
can be an excellent opportunity to improve their health and fitness

Advantages and Disadvantages of Aerobic Dance

The table below shows some of the advantages and disadvantages of aerobic
dancing:

Advantages Disadvantages
It will improve your heart and lungs, It can make you feel tired in a short
steadily growing your stamina. time.
It can burn a lot of fat and calories to If you overdo it, it can lead to muscle
help achieve and maintain optimal pain.
weight.
It will increase the circulation of blood It induces pain in the joints.
in your body and keep your
cholesterol levels under control.
It can reduce high levels of stress,
anxiety and tension due to an increase
in endorphin production.
It can strengthen your body and tone
your muscles.
It will help improve your immune
system and make you a healthier
person.
It's a fun and simple task to
accomplish.

Basic Aerobic Dance Steps

The dance moves below will allow you to begin your journey as a novice
aerobic dancer. Brush your knowledge of these simple aerobic dance steps and
draw on your movement skills to perform these moves on the dance floor.

Aerobic Definition How to Do It

Dance Step
Basic Step This move can be Start with your feet side by side, about
performed on an hip-distance apart. Step about two feet
aerobics step bench or forward with your lead leg. Bring the
on the floor. Do several back leg forward to meet it. Step back
in a row with the lead two feet with your lead leg and draw
leg, or alternate lead the other foot back to meet it.
legs for variety.

LSPU SELF-PACED LEARNING MODULE: P.E. 1 – PHYSICAL FITNESS AND RELATED ACTIVITIES – COACH M. BALLECER
 Republic of the Philippines
Laguna State Polytechnic University
ISO 9001:2015 Certified
Province of Laguna
Level I Institutionally Accredited

V-Step This dance step is also Stand with your feet parallel and hip-
doable on an aerobic distance apart. Step your lead foot 2 to
step or the floor. It gets3 feet forward to the corresponding
its name from the corner of the floor or the bench. Step
wide, V-shape of the the opposite foot wide to its corner.
movement. Step back to the original position with
your lead leg. Bring the opposite leg
back to meet it. You may alternate lead
legs or repeat the step on the same leg
several times before switching.
Step Touch Step touch is Stand with your feet side by side and
commonly found in hip distance apart. Step your lead leg
floor-based classes. It's to the side and bring the other foot to
an easy move to meet it. Switch the direction as you
master. alternate touching side to side.
Sometimes, you might do two to four
steps to the right, and then an equal
number to the left (or vice versa).
Mambo The mambo step in Stand with your feet hip-distance
aerobics dance takes apart. For a right leg lead, take a small
its cue from the dance step forward on your right foot; keep
style. It's a your left foot where it is. Shift weight
fundamental move that onto the right foot, and then shift
has you swinging your weight onto the left foot as you step
hips. the right foot backward. Shift weight
onto the right foot, then to the left;
immediately take the step forward
with the right to repeat the step.
Box Step A box step is Stand with your feet hip-distance
sometimes called a apart and parallel to one another. For
"jazz square." a right leg lead, step the right foot
slightly forward and in front of your
left foot. Step the left foot out to the
side. Bring the right foot a step back
and cross over it with your left foot.
Repeat multiple times.
Grapevine The grapevine offers a Stand with your feet hip-distance
way to travel side to apart. To move to the right, step your
side during a floor- right foot to the side. Cross your left
based aerobics class. foot behind the right. Step the right
Sometimes, an foot again to the right and tap your left
instructor adds a knee foot next to it to switch directions.
lift or hamstring curl
instead of the tap

LSPU SELF-PACED LEARNING MODULE: P.E. 1 – PHYSICAL FITNESS AND RELATED ACTIVITIES – COACH M. BALLECER
 Republic of the Philippines
Laguna State Polytechnic University
ISO 9001:2015 Certified
Province of Laguna
Level I Institutionally Accredited

before switching
directions.
(Boldt, 2019)

Engaging Activity

Name- Joy Andrea G.Dee Score ___________

Subject and Section- PE 1B Date Jan. 17,2022

Activity: 12 Minutes Aerobic Dance Workout for Beginners at Home

I. Rationale: In this activity, students will watch an aerobic dance video, and then
they will imitate the movements of the professional trainer for a 12-minute
aerobic dance exercise.

II. Objectives: The students will:

a. watch an aerobic dance workout performed by a professional trainer;
b. copy her aerobic dance moves;
c. be motivated to do their aerobic dance exercise to achieve a healthier
lifestyle; and
d. improve their mental health in addition to their physical well-being.

III. Time Frame: 10 minutes

IV. Materials Needed: An aerobics workout film, a TV set, Smartphone

V. Method
1. Explain to students that as they watch the aerobics workout, they will imitate
the professional trainer's movements.

LSPU SELF-PACED LEARNING MODULE: P.E. 1 – PHYSICAL FITNESS AND RELATED ACTIVITIES – COACH M. BALLECER
 Republic of the Philippines
Laguna State Polytechnic University
ISO 9001:2015 Certified
Province of Laguna
Level I Institutionally Accredited

2. Use the following link to watch the aerobic dance

exercise: https://www.youtube.com/watch?v=fFQZy_TFKdI
3. Ask someone to record your aerobics workout using your Smartphone
4. Have fun doing the 12-Minute aerobic dance exercise at home.

Performance Task

Nam- Joy Andrea G. Dee Score ______________

Subject and Section- PE 1B Date-Jan. 17,2022

Research: Glossary Template: Types of Aerobic Dance

A glossary is a list of terms (and their definitions) limited to a specific subject or field. Write a
glossary of specialized terms of aerobic dances, provide a definition each and cite your sources using
the APA format. Use your library or the Internet to accomplish the glossary template chart.

Type of Aerobic Definition

Dance
1. Jazzercise Jazzercise is a fitness franchise company founded by Judi Sheppard
Missett in 1968 and headquartered in Carlsbad, California, United States.
The franchise's name is a portmanteau of "jazz" and "exercise". Jazzercise
combines dance, strength and resistance training with popular music for a
full-body workout class.
2. Zumba Zumba is a fitness program that combines Latin and international music
with dance moves. Zumba routines incorporate interval trainin alternating
fast and slow rhythms to help improve cardiovascular fitness.
3. Hip-Hop Aerobics Hip hop dance is a range of street dance styles primarily performed to hip

LSPU SELF-PACED LEARNING MODULE: P.E. 1 – PHYSICAL FITNESS AND RELATED ACTIVITIES – COACH M. BALLECER
 Republic of the Philippines
Laguna State Polytechnic University
ISO 9001:2015 Certified
Province of Laguna
Level I Institutionally Accredited

hop music or that have evolved as part of hip hop culture. It is influenced
by a wide range of styles that were created in the 1970s and made popular
by dance crews in the United States.
4. Step Aerobics Step aerobics, also known as bench aerobics and step training, is a form of
aerobic exercise that involves stepping on and off a small platform.
5. Aqua Dance Aqua dance aerobics is the performance of aerobic dance in fairly shallow
Aerobics water such as in a swimming pool. Dancing can also be enhancing positive
mind set. It may provide benefits by reducing negative mood in terms of
physical exhaustion.
6. Ballroom Ballroom dance is a set of partner dances, which are enjoyed both socially
Dancing and competitively around the world, mostly because of its performance and
entertainment aspects. Ballroom dancing is also widely enjoyed on stage,
film, and television.
7. Belly Dancing Belly dance is a dance that has its origins in Egypt. It features movements
of the hips and torso. It has evolved to take many different forms
depending on the country and region, both in costume and dance style with
the Egyptian styles and costumes being the most recognized worldwide
due to Egyptian cinema.
8. Break Free Dance Dancing in which solo dancers perform acrobatics that involve touching
various parts of the body (such as the back or head) to the ground.
9. Pump It Up The Ultimate Dance Workout is a concept that mixes club dance with
Aerobic Dance aerobic exercise to produce a fast, effective and enjoyable way of getting fit
and burning that unwanted fat.

References

Aerobic dance exercise is any physical activity that makes you sweat causes you to breathe
harder and gets your heart beating faster than at rest. ... Aerobic dance uses your large muscle
groups, is rhythmic in nature and can be maintained continuously for at least 10 minutes.

LSPU SELF-PACED LEARNING MODULE: P.E. 1 – PHYSICAL FITNESS AND RELATED ACTIVITIES – COACH M. BALLECER
 Republic of the Philippines
Laguna State Polytechnic University
ISO 9001:2015 Certified
Province of Laguna
Level I Institutionally Accredited

Understanding Directed Assess

Rubrics

These rubrics were used for the following activities: 12 Minutes Aerobic Dance Workout for
Beginners at Home and Glossary Template: Types of Aerobic Dances. Use these rubrics to assess the
student’s works.
 
A. 12 Minutes Aerobic Dance Workout for Beginners at Home

Rubric
3 – Full Accomplishment – The student imitated the aerobics movements of the trainer in a clear
and consistent manner.
2 – Substantial Accomplishment – The student imitated the aerobics movements of the trainer
and do so in a somewhat consistent manner.
1 – Little Accomplishment – The student had difficulty imitating the aerobics movements of the
trainer consistently.
0 – No Accomplishment – The student made no attempt to do the activity.

B. Glossary Template: Types of Aerobic Dances

Rubric
3 – Full Accomplishment – The student accomplished the glossary template chart and cited the
sources in a clear and consistent manner.
2 – Substantial Accomplishment – The student accomplished the glossary template chart and
cited the sources and do so in a somewhat consistent manner.
1 – Little Accomplishment – The student had difficulty accomplishing the glossary template chart
and citing the sources consistently.
0 – No Accomplishment – The student made no attempt to do the activity.

LSPU SELF-PACED LEARNING MODULE: P.E. 1 – PHYSICAL FITNESS AND RELATED ACTIVITIES – COACH M. BALLECER
 Republic of the Philippines
Laguna State Polytechnic University
ISO 9001:2015 Certified
Province of Laguna
Level I Institutionally Accredited

Learning Resources
Boldt, A. (2019). Basic Aerobic Dance Steps. Retrieved from
https://www.livestrong.com/article/315029-basic-aerobic-dance-steps/
Ballecer, M., Faustino, W., & Solmerano, E. (2018). P.E. 1: Physical Fitness and Related Activities.
Mandaluyong City: Books atbp Publishing, Inc.
California Podiatric Medical Association. (2018). “Aerobics”. Retrieved
https://www.podiatrists.org/visitors/foothealth/sports/aerobics

LSPU SELF-PACED LEARNING MODULE: P.E. 1 – PHYSICAL FITNESS AND RELATED ACTIVITIES – COACH M. BALLECER