ARELLANO UNIVERSITY

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Name: VIGOR, SHIENALOU G.
Grade/ Section/ Strand: TG -2
Date: 14/10/2020
Teache: VICTOR LOPEGA CATAYONG JR.

Subject: Physical Education 1 Reference: Module in Physical Education 1

Topic: High and Low Impact Aerobics Type of Activity: Concept Notes and Activity
Learning Target: Activity Numbers: 2

High Impact Aerobics

The two main areas that make up aerobics is high impact and low impact aerobics. High
impact aerobics comprises of movement involves kicks, jumps and bend that elevates the heart
rate and can burn several hundred calories in an hour. While low impact is comprising of
movement that are usually simple and provides enough intensity to increase heart rate without
exhaustion.

Low Impact Aerobics

Refers to the rhythmic movements, continuous movements that exercise large muscle
groups. Aerobics improve endurance and cardiovascular health. This aerobic level includes
controlled arm and leg movement.

Guidelines in designing aerobic routines

Segment Choreography Purpose Reminders

Description

Pre-Cardio Slow pace movement Increase blood flow and Start with slow and easy
(Warm Up and preferably low impact body temperature to prepare movement
Stretching) aerobics the body for vigorous
exercise.
Dynamic Stretching Stretch from head to toe or
To prepare the joints and from toe to head.
muscles for more vigorous
movements.

Cardio or Aerobic Continuous movement, Listen to your body too

Phase exercises using mainly the
large muscle groups, more
challenging steps, increase
beat of music from 135-150
beats per minute.
Elevates heart rate to training high intensity and impact
level ad reduction of excess may increase risk of injury.
body fat. Always stay in your safe
range.

Slow down exercise routine
Post-Cardio heart rate
And then follow-up with
sustained static stretches.
Strengthen and tone the
muscles
Improve flexibility and help
prevent injuries and soreness.
While doing exercises
concentrate on proper
technique and muscle
control.
Avoid ballistic stretches to
avoid stretching to the
point of discomfort.

Combination of a variety of
 exercises to strengthen and
Cool down tone muscles with the use of
weights.
You can also do supportive
conditioning such as floor
exercises.
Decreases exercise heart rate
and allows for the smooth
transition.
Continue with slow
movement to prevent
dizziness and headache due
to blood pooling on the
legs.

Low Impact Aerobics Steps:

1. March 6. Knee lift 11. Touch Step

2. Double Knee lift 7. Leg Curl 12. V Step
3. Double Side steps 8. Lunges 13. Walk forward and backward
4. Grapevine 9. Mambo
5. Heel Press 10. Side step

High Impact Aerobics

is a very energetic and vigorous form of exercise which features a lot of movements that
lift you off the ground: (jumping, hopping, and jogging).

High Impact Aerobics Steps:

1. Cross over knee lifts 5. Pump

2. Hop 6. Repeaters knee lift
3. Leg curl and cross back 7. Front kick
4. Power Jack 8. Side kick

Arm Movements:

1. Arms Up 6. Arm punch

2. Arms cross in front 7. Punch
3. Bicep curl 8. Arms pull down
4. Front raise 9. Triceps kickback
5. Lateral Raise 10. Alternate arm push

Stretching:

1. Neck Stretching 5. Oblique Stretch

2. Shoulder stretch 6. Lunges
3. Triceps stretch 7. Hamstring stretch
4. Squats

Cool Down:

1. Cross sitting position- Neck stretching 4. Back stretching

2. Shoulder and arms stretching 5. Hip stretching
3. Triceps stretching 6. Leg stretching

Activity:

1. Write your exercise routine one by one using High Impact aerobics (Steps, Arm
movements, Stretching and Cooldown) and Low Impact Aerobics.
2. Explain why it is the routine you choose.
3. And what parts of your body you want to improve, enhance and strengthen in this exercise
routine.

Answer:
1. (HIGH IMPACT AEROBICS)- Arms up, Arms punch, Neck Stretching, Shoulder Stretching,
Squats, Shoulder and Arm stretching, Leg stretching,
(LOW IMPACT AEROBICS)- March, lunges, side step, V step, Walk Forward and Backward

2. I choose this routine because I want to strengthen and enhance my self by the help of this
exercise.

3. I want to improve my back.