Module 9

AEROBIC EXERCISE
Intended Learning Outcome:
At the end of the lesson, the student should be able to:
A. Discuss the meaning and historical background of Aerobic Exercise.
B. Appreciate the important components of Aerobic exercise.
C. Introduce the contributor of Aerobic Exercise.
D. Discuss and identify the different types of Aerobics.
E. Perform Basic and Advanced step of Aerobic Exercise.

Aerobic exercise - (also known as cardio) is physical exercise of relatively low intensity
that depends primarily on the aerobic energy-generating process. Aerobic literally
means "living in air”, and refers to the use of oxygen to adequately meet energy
demands during exercise via aerobic metabolism. Generally, light-to-moderate intensity
activities that are sufficiently supported by aerobic metabolism can be performed for
extended periods of time.

Aerobic dance - Aerobics, meaning "with oxygen" is any series of exercises designed
to raise the heart rate and encourage better use of oxygen. According to the American
Heart Association, performing aerobics regularly is good for the heart, lungs and
circulation, and also helps maintain good physical fitness. Many common forms of
exercise use aerobics. A system of exercises combining aerobics with dance steps and
usually done to music.

Brief History of Aerobic

In 1968, Dr. Kenneth Cooper released his first book, "Aerobics," a bestseller that
sold more than 30 million copies worldwide. With this book, Cooper introduced aerobics
as a noun to describe certain methods of physical exercise. Cooper crafted the
definition of aerobics for the Oxford English Dictionary in 1986, noting that aerobic
exercise produces "beneficial changes in the respiratory and circulatory systems" by
demanding a moderate and sustained increase in oxygen intake.
Dance Aerobics Using dance moves to drive an aerobic workout evolved alongside
Cooper's innovations in the field of exercise physiology. In 1969, a professional dancer,
Judi Sheppard Missett, began teaching a fitness class with dance moves that she later
branded as Jazzercise. Jane Fonda, who traded ballet training for aerobics in the late
1970s, built an exercise empire around dance-inspired workouts, releasing her first
video in 1982, which sold 17 million copies.

Contributor of Aerobic Exercise

Kenneth H. Cooper
Is a doctor of medicine and former Air Force Colonel from Oklahoma, who introduced
the concept of aerobics? He is the author of the 1968 book Aerobics, which emphasized
a point system for improving the cardiovascular system. 
Born: March 4, 1931 (age 82), Oklahoma City, Oklahoma, United States
Education: University of Oklahoma

Ms. Judi Sheppard Missett founded Jazzercise, Inc. in 1969 and serves as its Chief
Executive Officer. Ms. Missett served as President of Jazzercise, Inc. Ms. Missett is a
fitness advocate and aerobic dance pioneer with more than 37 years’ experience. She
attended Northwestern University earning her Bachelor’s degree in theater and
radio/television in 1966.
Jane Fonda (born Lady Jayne Seymour Fonda; December 21, 1937) is an American
actress, writer, political activist, former fashion model, and fitness guru. She rose to
fame in the 1960s with films such as Barbarella and Cat Ballou. She won two Academy
Awards, an Emmy Award, three Golden Globes and received movie awards and
nominations in more than 50 years as an actress. After 15 years in retirement, she
returned to film in 2005 with Monster-in-Law, followed by Georgia Rule two years later.
She produced and starred in exercise videos released between 1982 and 1995, and
again in 2010.

Fitness Groove
The GROOVE Method talks about how we need to SIMPLIFY and RE-DEFINE
dance/fitness/health so that everybody can start living a healthier life, according to their
own definition and the unique needs of their bodies. If we want to help people get
healthy - we need to create spaces that make movement and physical activity
accessible to everybody

Components of Aerobic Dance

Physical Activity and Duration

Aerobics involves moving large muscle groups continuously and rhythmically, Aerobic
physical activity typically involves repetitive movements that move multiple joints, such
as running and jogging, which involve continuous upper and lower body joint
articulations.

Energy Production
Your body produces energy using oxygen, glucose and fatty acids in varying
proportions during aerobics. Unlike anaerobic activity, which extracts glucose primarily
from muscle tissues for energy, your blood and liver supply most of the glucose that
your body uses during aerobics.

Aerobic Capacity
Your aerobic capacity refers to the greatest amount of oxygen that your body can
consume during maximal effort while performing aerobic activities. Aerobic capacity is
also known as VO2 Max, functional capacity or aerobic power.

Cardio respiratory Endurance

Refers to the ability of your circulatory and respiratory systems to supply energy during
aerobics and to remove cellular waste that results from energy production. You can
perform aerobics for longer periods of time with greater cardio respiratory endurance.

VO2 Max (also maximal oxygen consumption, maximal oxygen uptake, peak oxygen
uptake or maximal aerobic capacity) is the maximum capacity of an individual's body to
transport and use oxygen during incremental exercise, which reflects the physical
fitness of the individual. The name is derived from V - volume, O2 - oxygen, max –
maximum.

Intensity
The intensity of aerobics refers to the amount of effort that you exert during the activity.
Your heart rate generally increases as aerobic intensity increases. Moderate intensity
aerobic activity may bring your pulse within 60 to 70 percent of your maximum heart
rate.

Different Types of Aerobics

Dance aerobics: It is a great fun workout that helps in strengthening your body, giving
energy to carry out your day-to-day activities efficiently and effectively.

Hip-Hop aerobics is a dance aerobics routine, which mixes together funk with

contemporary dance. Hip-Hop aerobics incorporates the usage of high energy dance,
while focusing on the entire form of the body.

Hi-Lo Aerobics involves a fast paced routine that includes rapid movement and work
on thighs, abs, calf, heart and so on. You move typically on one side while slanting in
position.

Funk and jazz aerobics comprise low-impact workouts, which include jazz steps, funk
twists and yoga.
Step aerobics offers a more intense workout. It provides extra boost by incorporating
the action of stepping on to the platform to intensify the
workout.

Low-impact aerobics are those movements involving

large muscle groups used in continuous rhythmic
activity in which at least one foot contacts the floor at all
times. It has developed to decrease the lower
leg overuse injuries associated with high-impact
classes.

Aerobic kickboxing is also called as cardio boxing or

boxing aerobics. It is a tremendous way of achieving a
beautiful body. This type of exercise leads to quick
weight loss.

The Basic Aerobic Steps for Beginners

Arabesque 
How to do it:
1.Start standing on your right leg with left leg
stretched out to the left side of the room ready to
step.
2.Step onto your left leg then sweep the right leg
around to the left side of the room creating a
twirling momentum.
3.Step onto the right leg with a bent knee as you begin to sweep the left leg up
and over to the left side of the room.
4.Take a big leap onto the left leg. Keep the turning momentum going by letting
your right leg swing around so you can step onto it.
5.Finish the turn by stepping your left leg out to the left.
Some instructors are more dance-oriented than others (you can tell which ones
they are - they'll have you doing lots of mambos, chausses, jazz squares and
those ball-changes). Arabesque also used in the cheering steps or movement,
basically just a backwards kick with your toe pointed, usually done with your hands
floating gracefully in mid-air.
Basic Step
This move can be performed on an aerobics step bench or on the floor. Do
several in a row with the lead leg, or alternate lead legs for variety.

HOW TO DO IT: 
1. Start with your feet side by side, about hip-distance apart.
2. Step about two feet forward with your lead leg.
3. Bring the back leg forward to meet it.
4. Step back two feet with your lead leg and draw the other foot back to meet it.

Box Step or Jazz Square 

A box step is sometimes called a "jazz square."

HOW TO DO IT: 
1. Stand with your feet hip-distance apart and parallel to one another.
2. For a right leg lead, step the right foot slightly forward and in front of your left
foot.
3. Step the left foot out to the side. Bring the right foot a step back and cross over
it with your left foot.
4. Repeat multiple times.

This one is difficult to put into words - it's really better to watch and practice. Cross in
front with your lead foot. Step out to the side with your other foot. Step straight back with
your lead foot (your other foot should be out of the way, since it has stepped to the
side).

Cha-Cha-Chas, Chausses
Sometimes an instructor will want you to change the
lead leg of a step. This is done by somehow fitting
three steps into two counts. That's where moves like
Cha-Cha-Chas and Chausses (pronounced Shaw-
says) come in. With a Cha-Cha-Cha, you're just
doing three steps really fast - instead of one, two,
and its one, two, three.
Cha cha is widely recognizable by its catchy rhythm –
one, two, cha, cha, cha. It's easy to learn and fun to
dance. 

Cha cha music is composed in 4/4 time (four beats to

a bar of music). For each bar of music there are 2 slow and 3 quick steps, which may be
counted as – one, two, cha, cha, cha or step, step, step, quick step, quick step. The
footwork is simple and mostly focuses on just shifting weight from one foot to another.

Remember, five steps are taken to four beats of music. Also don't forget that the
movements tend to be somewhat flirtatious. This is definitely a party dance!

HOW TO DO IT: 
Step for Men
1. Sidestep to the left with your left foot
2. Step backward & left with your right foot
3. Left foot in place, weight shifts to it
4. Sidestep to the right with your right foot
5. Move your left foot to your right foot
6. Sidestep to the right with your right foot
7. Step forward & right with your left foot
8. Right foot in place, weight shifts to it
9. Sidestep to the left with your left foot
10. Move your right foot to your left foot

Step for Women

1. Sidestep to the right with your right foot

2. Step forward & right with your left foot
3. Right foot in place, weight shifts to it
4. Sidestep to the left with your left foot
5. Move your right foot to your left foot
6. Sidestep to the right with your left foot
7. Step backward & left with your right foot
8. Left foot in place, weight shifts to it
9. Sidestep to the right with your right foot
10. Move your left foot to your right foot

Grapevine 
 The grapevine offers a way to travel side to side during a floor-based aerobics
class. Sometimes, an instructor adds a knee lift or hamstring curl instead of the tap
before switching directions.

HOW TO DO IT: 
1. Stand with your feet hip-distance apart.
2. To move to the right, step your right foot to the side.
3. Cross your left foot behind the right.
4. Step the right foot again to the right and tap your left foot next to it to switch
directions.

Everybody does this step. When an instructor is at a loss for another move, he'll
make his class do grapevines until he can think of something more creative. Your lead
foot steps to the outside (that means your right foot goes right, or if you’re left foot's
leading, your left foot goes left), and then your other foot crosses behind.

Hamstring Curl 
Step with one foot and lift the heel of the other foot towards your butt. Usually
you alternate heels. Right step-heel, left step-heel (that's four counts). Sometimes the
instructor has you do two heels on the same foot. It's still four counts, but you only step
once with your lead foot: step-heel up, heel up. Try it while counting - you'll see.

HOW TO DO IT: Starting Position

Stand tall with your back straight, abs engaged, shoulders relaxed, legs wider
than the hips, toes turned outward and arms straight out in front of you, shoulder-width
apart, palms down. 

Action
Breathe deeply, shifting your weight to your right leg as you bend your left knee to
pull your toward your glutes and bring your elbows behind you, pulling your hands

toward your waist. Return to the start position and switch sides. Repeat, alternating legs
with each step. 

Special Instructions
Move faster and take wider steps to increase your intensity. Place your hands on
your hips, move slower and/or take smaller steps to decrease your intensity. 

Kicks 
Um, you take a step with one foot and kick with the other one (could anything be
easier to describe?). You don't have to kick very high - this isn't the Rockettes.
Somewhere between ankle and mid-calf height is fine. Kicks are fun and the instructor
will probably have a million different varieties of them.
Knee Up 
It's the same idea as the Hamstring Curl, only your lifting your knee towards your
waist (or as high as you can lift it easily) same count. Oftentimes, when an instructor
has you do a hamstring curl or a knee up; they are planning to change it into something
more interesting. You have the option to follow along, or stay with the original move.

Leg Lifts 
Easy - stand on one leg and lift your other leg out to the side. It doesn't have to
be very high - once again, this isn't the Rockettes. Not as much fun as kicks.

Mambo  is a genre of Cuban dance music pioneered by the charanga Arcaño y sus

Maravillas in the late 1930s and later popularized in the big band style by Pérez Prado.
It originated as a syncopated form of the danzón, known as danzón-mambo, with a final,
improvised section, which incorporated the guajeos typical of son cubano (also known
as montunos). (Sublette 2016)
The mambo step in aerobics dance takes its cue from the dance style. It's a
fundamental move that has you swinging your hips.
 HOW TO DO IT: 
1. Stand with your feet hip-distance
apart.
2. For a right leg lead, take a small
step forward on your right foot; keep
your left foot where it is.
1. Shift weight onto the right foot, and
then shift weight onto the left foot as
you step the right foot backward.
4 Shift weight onto the right foot, then to the left; immediately take the step
forward with the right to repeat the step.

This is really quite simple - step forward and back, forward and back, with the
same foot until the instructor tells you to do something else. For example, you can do a
Mambo with one foot leading, a Cha-Cha-Cha, and then a Mambo with the opposite foot
leading.

Step-Touch 
Step touch is commonly found in floor-based classes. It's an easy move to
master.

HOW TO DO IT: 
1.Stand with your feet side by side and hip distance apart.
2.Step your lead leg to the side and bring the other foot to meet it.
3.Switch the direction as you alternate touching side to side.
4.Sometimes, you might do two to four steps to the right, and then an equal
number to the left (or vice versa.)

Step-touches can also be done by stepping forward-touch, back-touch. A step

touch can become an L-Step - step-touch, then you turn to face inside and step your
first foot to the side again, for another step-touch (your feet are making an L-shaped
pattern).

V-Step This dance step is also doable on an aerobic step or the floor. It gets its name
from the wide, V-shape of the movement.

HOW TO DO IT: Stand with your feet parallel and hip-distance apart. Step your lead
foot 2 to 3 feet forward to the corresponding corner of the floor or the bench. Step the
opposite foot wide to its corner. 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.

This move is done in 4 counts:

1. Step up on the bench with the lead foot, as wide as possible.

2. Step up on the bench with the other foot, as wide as possible.
3. Step down backwards to the floor with the lead foot.
 4. Step down backwards to the floor with the other foot.

This looks a bit clunky, but lots of instructors like it, so you'll be doing it often. Your
lead foot steps forward and out, then your other foot steps forward and out. Your lead
foot steps back in, then your other foot steps back in - you're making a "V" with your
feet. Sometimes the lead leg is alternated for each four-count (right step-out, step-out,
right step-back, step-back, then left step-out, step-out, left step-back, step-back).

Reverse V-step

A Reverse V-step is similar to a V-step - you step up wide with both feet, but you
also turn as you step up, so that you end up facing the opposite direction from when you
started.

The picture shows a right lead Reverse V-step, and then a left lead Reverse V-
step.

This move is done in 4 counts:

1. Step across and up on the bench with your lead foot, and begin to turn
your body.
2. Finish the turn as you bring your other
foot on top of the bench. You are now on
top of the bench and facing the opposite
direction.
3. Step down on the far side of the bench
with your lead foot.
4. Step down with your other foot to the far
side of the bench.

Aerobic Steps for Advance

Zumba
Fitness has quickly become one of the most
popular dance aerobics programs around. This type
of dance aerobics incorporates Latin moves with a party or club like atmosphere.

Jazzercises
All over the country move to the latest music to burn up to 600 calories in 60
minutes, Not only does this form of exercise give you an aerobic workout, but it gives
you the added benefit of strengthening and toning through the use of yoga, Pilates,
kickboxing and resistance training.

Ballroom Dancing
Ballroom dancing comprises many types of dances from different parts of the
world. Popular dances include the modern waltz, tango, Viennese waltz, salsa and
quickstep. All types of ballroom dancing are performed by a couple who is in a "closed
hold" position, which means that five specific points of contact between the couples'
bodies are maintained throughout the dance.

Belly Dancing
It is performed by women and uses the muscles of the torso to move the body.
Though many hold to the idea that it was primarily a form of male entertainment, it was
usually done for women during fertility ceremonies, where men weren't allowed, reports
IAMED.

Hip-Hop aerobics 
 It is a dance aerobics routine, which mixes together funk with contemporary dance.
Hip-Hop aerobics incorporates the usage of high-energy dance, while focusing on the
entire form of the body.
If you are a beginner, your instructor will direct and teach you the grooves, rhythm,
rhyme and moves required to benefit from dance aerobics. If you want to lose weight
fast, this is the most effective exercise.