CHAPTER III

THE WORKOUT
AEROBICS/GROUP EXERCISE

OVERVIEW
The term aerobic means “with oxygen.” During an aerobic workout,
the cardiovascular system, which includes the heart, lungs and blood vessels,
responds to the physical activity by increasing the oxygen that is available to the
body’s working muscles.

Aerobic activity involves an exercise routine that uses large muscle groups,
is maintained for long periods and is rhythmic in nature. Regular aerobic exercise
improves your fitness as your heart becomes stronger and begins to work better.
The result is that the heart can pump more blood (thus increasing oxygen delivery
to the tissues) with each heartbeat. As your aerobic fitness increases, you can
work out longer with greater intensity and recover quicker at the end of the
session.

OBJECTIVES

At the end of this chapter students can:

A. Offer approximate actual activities for fitness development and
maintenance;
B. Develop desirable character traits such as initiative, courage, desire for
accomplishment, leadership, and fellowship;
C. Develop a rhythmic sense;
D. Participate in an activity providing opportunities for the development of
desirable social relations and reactions;
E. Develop the sensory-muscular system, the accomplishment of which will
result in such qualities as agility, flexibility, balance, strength, poise, and
control of the body; and
F. Increase mobility and decrease problems of lack of mobility with increasing
age.

PE 101 – PHYSICAL FITNESS & SELF TESTING ACTIVITIES 1

LESSON 1: Foundation of Aerobics/Group Exercise

Pre-Discussion:
Aerobics is a form of physical exercise that combines rhythmic aerobic
exercise with stretching and strength training routines with the goal of improving
all elements of fitness.

What to expect: At the end of this lesson students are expected to:

A. Determine one’s target exercise zone;

B. Determine one’s aerobic condition;
C. Discuss and execute the different sample aerobic routines; and
D. Participate in a satisfying physical activity offering opportunity for
accomplishment in the manipulation of the body.

IF THE PLAN DOESN’T WORK. CHANGE

THE PLAN BUT NEVER THE GOAL.
Anonymous

PE 101 – PHYSICAL FITNESS & SELF TESTING ACTIVITIES 2

 History of Aerobics

Aerobic dance was conceived and developed as a form of physical fitness

program in 1971 by Jacki Serensen, an American dancer. Serensen rated
“excellent” in the 12-minute run test developed by Kenneth Cooper and
concluded that her years of dance training had kept her fit. She then
choreographed dance routines, combining disco and jazz steps and calisthenics
movements for a 12-week program designed to improve cardiovascular
endurance. Its popularity in the United States rose in the late 1970’s, prompting
dance and physical education instructors to create their own aerobic dance
routines and conduct classes in fitness centers, health clubs, and schools.
In the Philippines, aerobic dance was introduced in 1978 by physical
education instructor Vivian Zapanta at the Mandarin Fitness Center. The same
year, Hatch and Reed Fitness Center and Baden Haus Health and Fitness Center
started offering aerobic dance classes. In 1982, Zapanta conducted a 15-minute
aerobic dance class on TV as part of the variety program. She has also taught
aerobic dance and exercise on Sports Review.
In 1983, Amelia Zafra Benia and Maria P. Barros, both physical
education professors of the University of the Philippines (UP), introduced aerobic
dancing to the public at the Quezon City Sports Memorial Circle. The UP
Department of Physical Education started aerobic dance classes the same
year. The University of Santo Tomas and Far Eastern University began offering
classes in the late 1980’s.
In the mid-1980’s, aerobic dance invaded public and private offices and
corporations in Metro Manila. Aerobic dance became a permanent physical fitness
activity in health, fitness, and sports centers.
References: Exercises and Fitness Program Brochures 1990: Interviews
with De Leon (Nov 1990), Zafra and Zapanta (1990)

What are some examples of aerobic exercise?

Many activities can give you an aerobic workout. Some examples include
biking, running, swimming, cross-country skiing, playing basketball, jumping rope,
roller skating, walking briskly, dancing (Hi-Lo, zumba, Hip-Hop, Latin) and
Kickboxing. In addition to these activities, you can get an aerobic workout through
stationary exercise machines such as cycles, treadmills, stair-steppers and rowing
PE 101 – PHYSICAL FITNESS & SELF TESTING ACTIVITIES 3
machines. These can be found at a local gym or health club. Most of these
machines can also be used at home.

Who can participate in aerobic exercise?

Virtually everyone can do some type of aerobic exercise. Because each

type of aerobic exercise can be modified to varying intensity levels, people with
different fitness goals, levels of physical conditioning and injury or history of illness
can participate.
Aerobic exercise is proven to help people with conditions such as heart
disease, diabetes, obesity, arthritis, anxiety and premenstrual syndrome.

What are the added benefits of aerobic exercise?

Along with strengthening your heart, studies show repeatedly that there are
many benefits to aerobic exercise. Aerobic exercise can:
• Increase resistance to fatigue and give you more energy. Aerobic
exercise can add life to your years along with years to your life.
• Improve mood and reduce depression and anxiety. Positive mood
changes have been noted after as little as two to three weeks of starting
aerobic exercises.
• Improve the quality of your sleep. Studies show people who exercise
regularly fall asleep quicker and sleep better. Finish your aerobic exercise
routine one to two hours before bedtime.
• Increase good (HDL) cholesterol. This type of cholesterol is known to
reduce the risk of heart disease.
• Help control and reduce body fat. Aerobic exercise with a healthy diet
can lower body fat.
• Reduce the risk of certain types of cancer. Aerobic exercise has been
associated with a reduction in the incidence of colon cancer in men and
women, and the incidence of breast and reproductive organ cancers in
women.

PE 101 – PHYSICAL FITNESS & SELF TESTING ACTIVITIES 4

Golden Rules for Aerobic Instruction

There are 5 basic rules that should be the basis for every aerobics class.

1. Safety - There should be screening for participants. A medical

certificate is recommended to identify pregnant women, diabetes, and heart
disease risk. Exercise format should be balanced. When one part of the
body us continually stressed, chronic injuries can occur. The older style of
“go for the burn” type aerobics is obsolete and in many instances
contraindicated in the modern aerobic class.
Environment should be safe for participants. The following should be
considered: (a) floor surface – must be shock absorbing but not so soft as
to provide inadequate stability, (b) foot wear – well cushioned shoes
providing stability and correct movement dramatically reduce lower leg and
back injuries. In general, a shoe intended for aerobics should provide heel
and forefoot stability, forefoot and rear foot shock absorption, a sole
surface that grips the floor to avoid slip but will not catch when turning,
flexible in the mid and forefoot for easy flexion and extension with lateral
resilience to counter roll or twist, and adequate lacing for comfort and
stability, (c) ventilation – should be controlled through adequate natural
ventilation, fans or air conditioning in hot summer months, and (d)
Hydration – water should be available particularly in hot weather
conditions.
2. Simplicity – if a movement is simple, effective, and fun, there’s no reason
why it should be substituted with more complex movements. If a movement
is simple, form mistakes are less common and hence there is less chance
of injury. If movement is simple, participants are less likely to become
frustrated and hence unable to mentally commit themselves to the
movement.
3. Effectiveness – A good class should be designed specifically to achieve
desired goals. An instructor should therefore determine whether the
purpose is for strength, tone, fat loss, etc. Strength exercises require
assistance, either in the form of calisthenics (i.e. using body weights) or
resistance equipment. Toning and shaping classes need extended effort
to burn fat as well as specific work to tone muscle. Fat loss classes call

PE 101 – PHYSICAL FITNESS & SELF TESTING ACTIVITIES 5

 for extended aerobic activity. Effectiveness may sound a logical criterion
for exercise selection, but the principle is not always adhered to in
practice.
4. Variety – It’s an old cliché, but in an aerobics class, variety really is the
spice of life. As in most other aspects of life, stimulation is needed to
maintain interest in any particular form of repetitive behavior. Within an
aerobic floor class, the interest can be stimulated by varying exercises,
music, format, intensity, and style of the class.
5. Enjoyment – Finally, for an individual to adhere to an exercise program, it
has to be enjoyable. This means creating an atmosphere through the
quality of instruction as well as attention to the preceding rules. While
knowledge about exercise has increased enormously in recent years, there
is often a lack of cross-fertilization from one branch of sport or exercise to
another. Practice has resulted in improvements in knowledge about
exercise efficiency and technique. Some of the findings from these fields
can be utilized in planning the aerobics class.
The ideal fitness class is characterized not just by what is done but
by how it is done. In some situations, an effective exercise can be made
ineffective, and even dangerous, by simple changes to the pattern or shape
of movement. Varying the angle of joints and the position of the limbs alters
the stress on the muscle or joint. In some cases, this may not be desirable.
Hence, the fitness leader should be constantly aware of the level of effort
involved by class participants and the effects of this on form.

Guidelines for Conducting the Aerobic Class

The following are guidelines for the running of Aerobic Exercise:

1. The session must have a genuine aerobic component which lasts for at least
30 minutes at an intensity measured preferably by (a) a minimum heart rate of
120 beats per minute, or (b) a heart rate defined by the formula 60% - 85%
maximal heart rate.
2. Participants should be encouraged to carry out such exercise at least 3 times a
week.

PE 101 – PHYSICAL FITNESS & SELF TESTING ACTIVITIES 6

3. There must be at least fifteen minutes spent warming-up and mobilizing at the
start of the program and five minutes spent in slow stretching and cooling
down at the end.
4. Stretching must be static or gentle type, particularly if participants in a group
are beginning exercises.
5. Stretching must include the major muscle groups to be used in the aerobic
exercise to follow.
6. Progression from warm-up to aerobic effort must be gradual as it should also
be with cool down.
7. Ballistic movements should be avoided as much as possible during
progression of the program, particularly for inexperienced.
8. As far as possible, classes should be structured to cater to beginners and
advanced clients, with separate classes conducted for each.
9. There should be approximately a 4-meter square per person in classes
involving calisthenics or aerobic exercises.
10. All new participants in a class should be screened as to their exercise history,
physical limitations, predisposition to injury, and risk of heart disease, and advised as
to the level recommended for their purposes.
11. Exercises involving hyperextension of the lower back must be avoided, particularly for
beginning classes.
12. Attention must be given to the correct procedures in carrying out specific exercises.
13. Advice should be given to certain participants about the level of difficulty of some
exercises, i.e. many men have difficulty with certain flexibility exercises more suited to
women.
14. There must be no scientifically unsupported promises made to clients regarding the
expected benefits of an aerobic fitness class or aerobic exercises.
15. Participants must be asked if they are taking any form of medications and if so, what
this may be.
16. Participants should be advised to exercise before rather than after eating but that
limited fluid intake (with exception of alcohol) before exercise is advisable.
17. Special attention should be paid to the possibility of dehydration in hot weather.
Advice should be given about fluid intake both before and after exercise.
18. All participants must be encouraged to wear well-cushioned and supportive shoes
involving running, skipping, or hopping.
19. Instructors must be aware of exercises regarded as potentially dangerous and which
should be avoided or carried out with extreme care.
PE 101 – PHYSICAL FITNESS & SELF TESTING ACTIVITIES 7
 Creating Your Own Choreography

Choreography – the art of designing and arranging ballet and other dance
compositions. When you choreograph make 4 sets of 8
repetitions.
Low Impact

March/Walk Tap Step touch Easy Walk/V-Step Twist Double Step Touch
Grapevine Leg curl Knee Lift Low Kick Step Knee/step Kick
Plie Lunge/s Mambo chasse’/Sashay Scooping Squat

High Impact

Skip Hop Jump Pendulum Rocking Horse Run

Jumping Jack Power Squat Plyometric

These are some of the basic moves. Feel free to create your own. Who knows?
You may be that creative. You just didn’t take time out to think about it.

Practicum: Students are required to do research on the actual meaning and

execution of the different aero steps listed above. Also, they are going
to practice and learn to perform the different aero-steps.

Ways to Creative Visual Perception

1. Know where you are going

2. Change one element at a time

The Elements of Variation

1. Arm work

Level
1. Short range
2. Long range

Planal – different directions

1. Horizontal
2. Vertical
3. Diagonal

PE 101 – PHYSICAL FITNESS & SELF TESTING ACTIVITIES 8

 2. Legwork

a) Directional
1 Basic directions – forward, backward, sideways, diagonal,
and stay in place.
2 Alternative directions
b) Rhythmic
1. Sound
2. Look
3. Feel – staccato and legato
c) Intensity
1. Physiological
2. Psychological

A. THE ELEMENTS OF GROUP EXERCISE (MUSIC)

1. Beat

- The basic unit of music

- The pulse of the music
* Down beat – strong pulse (1, 2, 3, 4, 5, 6, 7, 8)
* Up beat – Weak pulse
- If you are out of beat, it means you’re not going
with the down beat.
2. Rhythm

- The movement of the music

- Is a measure of motion or flow, characterized by basically regular
recurrence of elements or features of beats, sounds or accent.
- Measurement of time, space and energy.
- Your movements and even the entire choreography may be based
on the rhythm of the music.
e.g. would you use highly rhythmic Latin music for a boxing
class that meets a steadier rhythm?

PE 101 – PHYSICAL FITNESS & SELF TESTING ACTIVITIES 9

 3. Phrase

- the musical sentence

- In group exercise, it is equivalent to 8 beats and 1 as the strongest
beat in the entire phrase.

4. Cross Phrase

- Equivalent to sixteen counting’s (2 Phrases).

5. Block
- The musical Paragraph
- In group exercise, a block is composed of 4 phrases which is a
total of 32 beats.

Movement No. of No. of Reps. No. of Reps. No. of Reps. In

Beats In a Phrases In a Cross a Block
(8 cts.) Phrases (32 cts.)
(16 cts.)
March 1 8 16 32
Step Touch 2 4 8 16
Double Step Touch 4 2 4 8
Knee Lift/Knee Up 2 4 8 16
Grape Vine 4 2 4 8
V Step/Easy Walk 4 2 4 8
Chasse’/Sashay 4 2 4 8
Leg Curl 2 4 8 16
Tap 2 4 8 16
Twist 1 8 16 32
Step Knee/Step Kick 2 4 8 16
Mambo 4 2 4 8
Scooping 2 4 8 16
Squat 2 4 8 16
Skip 2 4 8 16
Hop 1 8 16 32
Jump 1 8 16 32
Jumping Jack 2 4 8 16
Power Squat 2 4 8 16
Pendulum 1 8 16 32
Low Kick 2 4 8 16
Lunges 2 4 8 16

PE 101 – PHYSICAL FITNESS & SELF TESTING ACTIVITIES 10

B. MUSIC MAPPING
1. Elements of the Map
a. Introduction
- Usually instrumental
- Sets the character of the music
b. Verse/Vocals
- Main body of the music
- Usually set to the same melody
c. Chorus/Refrain
- Easily recognized and remembered
d. Break
- Empty sounding (usually bass beats)
- Used most often as transition to a new line/song.
e. Bridge
- Empty phrases, usually instrumental, that are used as
transitions to a new line/song.
- Usually uneven in counts (2, 4, 8, 16)
f. Loop
- Placed at the end of the music.
- Usually repeats certain parts of the music (e.g. verse,
chorus)
MUSIC MAPPING
Rounds 1 2 3 4 5
Elements
Introduction
Verse/vocals
Chorus/Refrain
Break
Bridge
Loop

C. MUSIC SELECTIONS

1. Professional group exercise music vs. Non-professional music.

2. Your own mixes
3. Class demographics
4. Cross styling music
- Upbeat music for mind-body classes?
- slow counting fast music

PE 101 – PHYSICAL FITNESS & SELF TESTING ACTIVITIES 11

D. MUSIC SPEED

Remember:
“The speed of your music will determine the progression and
the range of intensity of your class”.

1. Determining the speed

a. For Six (6) seconds, count each beat then multiply by ten (10) to get
the beats per minute (bpm).

b. Quick check for speed: can your students still do the movements in
correct form?

Class Type/Component BPM

Warm-Up 130 – 138
Low Impact 136 – 148
Hi-Lo 145 – 165
Muscle conditioning 70 – 132
Step 118 – 128
Kick Boxing 120 -128 before (140 – 170 Now)
Cool Down 120 - 130

2. Increasing the Speed

a. Only if the music is lower than the recommended bpm.
b. May be used to motivate the class as long as it is still within the
recommended bpm.
c. Intensity is achieved through actual movement and not through
speed.
3. Decreasing the Speed
a. If music is higher than the recommended bpm.
b. Students are not able to cope-up with the choreography (smarter
choice: don’t change speed of the music but change the speed of the
beats – SLOW COUNTING.

FINAL NOTE: Listen to your music and let your body flow with the rhythms. Find
your inner beat and Enjoy!

PE 101 – PHYSICAL FITNESS & SELF TESTING ACTIVITIES 12

 Sample Music Mapping
Song Title: Just When I Needed You Most
Singer: Barbara Jones
Rounds 1 2 3 4 5
Elements
Introduction
Verse/vocals 2,2,2 1,1,1 2,2,2
Chorus/Refrain 3,3 2,2 3,3-8
Break
Bridge 1,1 1,1
Loop

SIGN LAGUAGE/HAND SIGNALS (Optional)

1. Forward 13. Countdown

2. Backward 14. Slowly/Slomo

3. Top 15. Hand/s Only

4. Figure 16. Normal Speed

5. Directional’s: 17. Right/Left Arm/s

a. Right Side 18. Sounds

b. Left Side 19. Shout

c. Diagonal Forward Right 20. Jump

d. Diagonal Forward Left 21. Rotation/Rotate

6. New Routine/s 22. Continue/Repeat

7. Relax Recover 23. Right Leg

8. Give More 24. Left Leg

9. High Level 25. Cross Front Side

10. Double Speed/More Speed 26. Cross Back Side

11. Alternately Sideward R & L Leg 27. Alternately Forward R & L Leg

12. Chorus/Combine 28. Single & Double

PE 101 – PHYSICAL FITNESS & SELF TESTING ACTIVITIES 13

 KICK BOXING (Optional)

A. Punches

1. On Guard/Readiness 7. Hook Punch

2. Jab 8. Bob
3. Straight Punch 9. Evade
4. Reverse Punch 10. Retraction
5. Cross Punch 11.Combo (arms)
6. Upper Cut Punch 12. Combo (leg kicks)

B. Kicks
1. Frontal 3. Round

2. Side 4. Back

Summary:

The energy used during exercise comes from various sources, depending
on exercise intensity, and previous training. Fats and carbohydrates are broken
down and converted into ATP that contains the energy used for muscular
contraction. The muscle fibers use anaerobic and aerobic means of producing
ATP from glucose and fat. The ability of the body to produce ATP changes as a
result of aerobic exercise and resistance exercise. The adaptation to aerobic
exercise and resistance exercise occurs when the exercise is performed with
correct intensity. The intensity of aerobic exercise is monitored by computing the
target heart rate. The intensity of the resistance exercise is monitored by
estimating the 1RM. The frequency and duration exercise, on the other hand,
should be adjusted according to the intensity of the exercise and previous training.
The frequency, intensity and duration will also depend on the type of training
program. Flexibility exercises should be incorporated in the training program as
well.

Activity 4

Cardio Dance Presentation

Students are required to search, view and learn/practice the cardio dance
(Problema’y Isayaw) by Teambaklosh OPM dance remix for their actual
individual performance.

PE 101 – PHYSICAL FITNESS & SELF TESTING ACTIVITIES 14

 Callo, L. and Dajime, P. (2016) Physical Education and Health Volume I,
Manila: Rex Book Store,

Jimena, E. (1999) Making Fitness Your Own, Manila: Rex Book Store,

Andin, C. (1995) Teaching Physical Education in Philippine Schools,

Quezon City,

U-Tube #ProblemayISAYAW #teambaklosh

PE 101 – PHYSICAL FITNESS & SELF TESTING ACTIVITIES 15