COLLEGE OF SCIENCE AND TECHNOLOGY

Cagamutan Norte, Leganes, Iloilo - 5003

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Email Address : svcst_leganes@yahoo.com

COO – FORM 12

SUBJECT TITLE: PHYSICAL FITNESS AND RECREATIONAL ACTIVITIES

INSTRUCTOR: ALMERIA, JOHN REY D., LPT
SUBJECT CODE: PE1

FINALS MODULE

TOPIC 1: AEROBIC DANCE FOR HEALTH AND FITNESS LEARNING

LEARNING OBJECTIVES
At the end of this topic, the students are expected to:
1. Know the benefits of aerobic exercise;
2. Understand the aerobic dance for health fitness;
3. Prefer warm-up conditioning exercises.

NOTES:

1.1. Aerobic exercises

 One of the few fitness activities provide the potential for developing all of the
components of physical fitness.
 Target heart rates are achieved by combining leg movements and vigorous arm
movements
 “Waste Oxygen” depends on a continuous and sufficient supply of oxygen in
order to burn fats and carbohydrates to support endurance or sustained
activities. Benefits of Aerobic Exercise to Increased maximal oxygen
consumption.

1.2. Brief History of Aerobics

Birth of Aerobics

The concept of aerobics stems from a book published in 1968, written by Dr.
Kenneth Cooper. In the book, Dr. Cooper explains that aerobic exercise helps
prevent disease. He explains that in order to live a healthy life, you must
exercise regularly.

Cooper went on to create a research laboratory where he studied his theory

and found proof that aerobic exercise, such as bike riding and running, helps
reduce the risk of disease. Armed with this knowledge, aerobics classes that
organized exercise in groups began to appear to help people reap the
benefits.

Dance Fitness

Jacki Sorensen is credited with taking Dr. Cooper's knowledge and

synthesizing it into fun and effective aerobic workout routines. Sorensen
 started by teaching dance classes and slowly grew those classes into
choreographed workout routines. Incorporating dance made the workouts
more interesting than simply pedaling a bike or running on a treadmill.

From there, aerobics classes grew steadily with different fitness personalities
offering their own take. Judi Shepherd Missett developed Jazzercise in the
1970s. She also began as a dance instructor but decided to make her classes
more fitness-focused and put less emphasis on proper dance technique.

Workout Videos

Jane Fonda's high impact aerobics videos were a hit in the 1980s. Whereas
exercise had previously been limited to classes, these workout videos made
aerobics easily accessible to anyone with a video player. The videos were very
popular because they combined the entertaining and high-energy instruction
of a group class with the convenience of an at-home workout.

Workout videos have since evolved with series like P90X and Insanity bringing
more intense workouts to your home. These videos push the limit of a home
workout, using simple equipment like dumbbells and pull-up bars to put you
through multiple full-body routines.

Aerobics Evolution

In the 1980s, Gin Miller developed step aerobics as a low-impact alternative

to the dance fitness classes that were growing in popularity. Her classes
exploded in popularity because she could accommodate people with lower
levels of fitness and those with injuries.

From this point, group fitness classes began to explode in creativity and
popularity. Health clubs and gyms began offering group classes to members.
Group training studios popped up and franchise their workouts. Aerobic
workout videos exploded in popularity as well, some of them even being
featured on cable networks.

Boxing, kickboxing, dance and bootcamp-style workouts are all extremely

popular. Spin studios also attract members and attention. Over time, these
focused workouts have fused into each other and HIIT workouts developed,
which are a combination of bodyweight movements, weightlifting and cardio
exercises. The boutique fitness trend happening now emphasizes studios that
offer just aerobics classes, rather than traditional gym memberships.

Technology and Aerobics

You can also stream group exercise classes right to your phone or television
at home to experience a live workout instead of a pre-recorded video. If you
need an aerobics workout on-the-go, there are apps available for download
that show you how to do exercises and guide you through a workout.

Web services like Class pass help you access the different group exercise
studios in your area so that you can find your favorite. Technology helps
foster new, creative workouts as well as make it easier to access them.
1.3. Aerobic Exercise

What is aerobic exercise?

Aerobic exercise provides cardiovascular conditioning. The term aerobic actually

means "with oxygen," which means that breathing controls the amount of oxygen that can
make it to the muscles to help them burn fuel and move.

It is recommended that you talk with your physician before you start an exercise
program. Ask what, if any, limitations you may have. People who suffer from diabetes,
hypertension, heart disease, arthritis, pulmonary conditions, or other health conditions may
need additional safety guidelines for exercise.

Note: If you develop symptoms during exercise including, but not limited to, unusual
shortness of breath; tightness in the chest; chest, shoulder, or jaw pain; lightheadedness;
dizziness; confusion; or joint pain, you should stop exercising immediately and contact your
physician.

What are some examples of aerobic exercise?

Lower impact aerobic exercise includes:

 Swimming.
 Cycling.
 Using an elliptical trainer.
 Walking.
 Rowing.
 Using an upper body ergometer (a piece of equipment that provides a
cardiovascular workout that targets the upper body only).

Higher impact aerobic exercise includes:

 Running.
 Jumping rope.
 Performing high impact routines or step aerobics.

How often and for how long should I do these exercises?

The American Heart Association recommends that everyone reach a minimum of 30

minutes of some form of cardiovascular exercise 5 to 7 days per week. This can be broken
up into 10-minute time periods. This means that taking 3 walks of 10 minutes each would
let you reach the recommended minimum guideline for reducing the risk of heart disease,
diabetes, hypertension, and high cholesterol. You would also burn the same number of
calories as you would if you walked for the full 30 minutes at 1 time.

The American College of Sports Medicine recommends a minimum of 3 sessions of 30

minutes of the total should be made up of moderate to vigorous exercise to improve cardio-
respiratory fitness and help manage weight.

It is appropriate to do aerobic exercise every day. There is no need to rest in

between sessions unless you are at an extreme level of training, such as preparing for a
marathon, or if you experience reoccurring joint pain. If joint pain is a limiting factor, it
would be appropriate to alternate less painful exercises with those that may cause joint pain
or discontinue the painful exercise altogether.
 Explanation of intensity

The intensity is determined by how hard you are working. The intensity of the
exercise is determined by what your goals are, what limitations you have, and your current
fitness level.

Heart rate and exercise

Your heart rate increases in direct correlation with the intensity of the exercise. Heart
rate levels can vary significantly from one person to another based on fitness level,
genetics, environment, and exercise tolerance. If you wish to train based on heart rate,
contact your health care provider to determine what the appropriate range is for you. Some
medications, most often blood pressure drugs, control heart rate, making it impossible to
determine exercise intensity in this way. Ask your physician to determine if you are on any
of these medications.

Monitoring intensity in other ways

How can you know if you are working at the right intensity? Using an RPE (Rate of
Perceived Exertion) chart can help you to determine the appropriate intensity. The scale
uses a 1 to 10 rating system. One is very light, such as walking to the refrigerator for a
glass of milk. Ten would be a very significant level, representing maximal exercise. Ten
would be indicative of not being able to take another step without fear of collapse. It is not
recommended for anyone to work at a rate of 10 without strict supervision by a healthcare
provider. Moderate intensity is the level of exercise that is most recommended, and can be
determined by a rating between a 3 and a 5.

Warming up and cooling down

Every session of aerobic exercise should include a warm-up and cool-down. The
warm-up period should not include static stretching, but should instead be a gradual
increase in pace and intensity of the exercise. This allows the body to increase blood flow to
the muscles and decreases the likelihood of a muscle or joint injury. The warm-up should
last between 5 and 10 minutes. The cool-down session should last a similar amount of time
as the warm-up, with the pace gradually decreasing. Stretching exercises would be
appropriate after aerobic exercise.

Progression of aerobic exercise

Progression to higher intensities of exercise should be based on individual exercise

tolerance. There are 3 methods for challenging aerobic fitness:

 Increase speed.
 Increase the resistance.
 Increase the duration.
Any of these methods, or a combination of these methods, will improve aerobic
fitness. Increasing intensity should be done very gradually. You should challenge yourself
for only a few minutes at a time.

1.4. Music assisted Aerobic Exercise (Zumba)

Although Zumba was first introduced in the United States in Miami in 1999, the
Latin-inspired dance class originated in Colombia more than a decade earlier.
Zumba, dubbed a "dance party" rather than a workout, grew from an improvised
dance class in a Colombian aerobics studio in the '80s to a widespread exercise
phenomenon.
 Latin Influence

Although the fitness program of Zumba started in the late 1980s, Zumba has roots in
Latin dances such as the merengue, salsa, cumbia and samba that date back in
some cases to the 17th and 18th centuries. Flamenco, for example, originated in
Spain in the 18th century. Cumbia, which originated in Colombia as an infusion of
Latin and African influence, established a presence in the early 19th century. The
interplay of these Latin rhythm and dance styles come together to define Zumba.

The First Class

Alberto "Beto" Perez initiated the Latin dance class now known as Zumba in an
aerobics class in Cali, Colombia in 1986. Perez arrived to teach class one day without
his traditional aerobics music, so he substituted Latin music he had with him at the
time. The improvised class was a hit with his students. Perez, along with Alberto
Perlman and Alberto Aghion, trademarked the Zumba name in 2001, two years after
Perez introduced his Latin-inspired fitness class in the United States.

Zumba's Growth

Zumba established a foothold in the U.S. fitness industry after the considerable
success of infomercials launched in 2002. By 2007, Zumba had spread to six
continents and established credibility with such fitness organizations as the American
Council on Exercise, the Aerobics Fitness Association of America and the IDEA Health
and Fitness Association. The original Zumba class included the stylings of El Gran
Combo and Las Chicas del Can, and the sound and feel of Zumba remains grounded
in Latin music and dance.

Evolution

Zumba classes and videos offer a high-intensity cardiovascular workout that last 50
minutes to an hour, on average. Since its origination in 1986, Zumba has evolved to
include not only more traditional Latin dance exercise, but hip hop, reggaeton, pop
and more. Official Zumba instructors are trained through the Zumba Academy, with
certification options in toning, water-based exercise, step, basic Zumba and Zumba
customized for older adults and novice exercisers.

1.5. Benefits of Aerobic Exercise

 Increased maximal oxygen consumption

 Improvement of cardiovascular/cardiorespiratory function o Increase maximal
cardiac output
 Increased maximal stroke volume
 Increased blood volume and ability to carry oxygen o Reduced work load on the
heart
 Increased blood supply to muscles and ability to use oxygen
 Lower heart rate and blood pressure at any level of sub-maximal exercise
 Increased threshold and lactic acid accumulation
 Lower resting systolic and diastolic blood pressure in people with high blood pressure
 Increased HDL Cholesterol
 Decreased blood triglycerides o Reduced body fat and improved weight control
 Improve glucose tolerance insulin resistance
TOPIC 4: CONCEPTS RELATED TO AEROBICS

LEARNING OBJECTIVES:
At the end of this topic, the students are expected to:
1. Know the movements related to aerobics;
2. Identify locomotors and axial movements;
3. Understand the aerobics terms;
4. Performed different aerobics common steps.

NOTES:

2.1. Movement Related to Aerobics

Jump rope

Equipment: gym shoes (sneakers), jump rope

Benefits: Jumping rope helps develop better body awareness, hand-foot
coordination, and agility.
Safety: Your jump rope should be adjusted for your height. Stand with both feet on
the middle of the rope and extend the handles to your armpits. That’s the height
you’re going for. If it’s too long, cut or tie it to avoid tripping on the rope.
Duration and frequency: 15 to 25 minutes, 3 to 5 times per week
Following a jump rope circuit is a great indoor or outdoor activity, though you’ll want
to make sure you have plenty of space. Your circuit routine should take 15 to 25
minutes to complete.

If you’re a beginner:
1. Start by jogging forward as you swing the jump rope over your head and under your
feet. Do this move for 15 seconds.
2. Next, reverse your direction and jog backward as you continue to swing the jump
rope. Do this move for 15 seconds.
3. Finish your set by doing a hopscotch jump for 15 seconds. To do this move, jump
rope in place, and as you jump, alternate between jumping your feet out to the sides
and then back to the center, similar to how you’d move them while doing jumping
jacks. Do this move for 15 seconds.
4. Rest for 15 seconds between sets.
5. Repeat 18 times.
6. If you’re an intermediate exerciser, you can perform the moves for 30 seconds and
rest for 30 seconds between sets. The advanced circuit should be performed for 60
seconds at a time, followed by 60 seconds of rest.

Aerobic strength circuit

Equipment: gym shoes (sneakers), sturdy chair or couch for dips

Benefits: This exercise increases heart and cardiovascular health, builds up
strength, and tones major muscle groups.
Safety: Focus on proper form with each exercise to avoid injury. Keep your heart
rate at a moderate level throughout. You should be able to carry on a brief
conversation during this exercise.
Duration and frequency: 15 to 25 minutes, 3 to 5 times per week
This aerobic circuit is designed to get your heart rate up. Perform the following
strength exercises for 1 minute:

 Squats
  Lunges
 Pushups
 Dips
 Torso twist

Then jog or march in place for 1 minute for your active rest. This is one circuit.
Repeat the circuit 2 to 3 times. You can rest for up to 5 minutes between circuits.
Cool down afterward with some light stretching.

Running or jogging

Equipment: running shoes

Benefits: Running is one of the most effective forms of aerobic exercise. It can
improve heart health, burn fat and calories, and lift your mood, just to name a few.
Safety concerns: Choose well-lit, populated running routes. Let someone know
where you’ll be.
Duration and frequency: 20 to 30 minutes, 2 to 3 times per week
If you’re a beginner, run for 20 to 30 minutes twice a week. Your pace should be
conversational during the run. You can alternate between 5 minutes of running and 1
minute of walking to start. To stay injury-free, always stretch after your run.

Walking

Equipment: gym shoes (sneakers)

Benefits: Walking daily can reduce your risk of heart disease, obesity, diabetes,
high blood pressure, and depression.
Safety: Walk in well-lit and populated areas. Choose shoes that offer good ankle
support to reduce your risk for injury.
Duration and frequency: 150 minutes per week, or 30 minutes 5 days a week
If walking is your main form of exercise, aim to get 150 minutes per week. This can
be broken down into 30 minutes of walking 5 days a week. Or, walk briskly for 10
minutes at a time, 3 times each day.

You can also use a fitness tracker to keep tabs on how many steps you take each
day. If your goal is to walk 10,000 steps a day, start with your base (current amount
you walk) and slowly up your daily step count. You can do this by increasing your
daily steps by an extra 500 to 1,000 steps a day every 1 to 2 weeks.

So, once you’ve identified your base, add an extra 500 to 1,000 steps. Then, 1 to 2
weeks later, increase your daily step count by an additional 500 to 1,000 steps.

Aerobic gym exercises

Your local gym is a great place to get in some aerobic exercise. They probably have
equipment like treadmills, stationary bikes, and elliptical machines. There may be a
pool for you to swim laps in, too.
If you aren’t sure how to use a type of exercise equipment, always ask a
professional or trainer for assistance.

Swimming

Equipment: pool, swimsuit, goggles (optional)

Benefits: Swimming is a low-impact exercise, so it’s good for people prone to or
recovering from an injury or living with limited mobility. It can help you tone your
muscles and build strength and endurance.
Safety: Avoid swimming alone and, if possible, choose a pool with a lifeguard on
duty. If you’re new to swimming, begin by enrolling in swim lessons.
 Duration and frequency: 10 to 30 minutes, 2 to 5 times a week. Add 5 minutes to
your swim time each week to increase your duration.

If your gym has a pool, try swimming as aerobic exercise. It’s a nonimpact workout,
so it’s a good choice if you’re prone to injury. You’re also increasing your heart rate,
toning your muscles, and building strength and endurance — all without adding
additional strain to your body.

You can start by swimming laps using one stroke, such as freestyle. As you swim
more, add additional strokes. For example, you could do 1 to 4 laps of freestyle
followed by 1 to 4 laps of breaststroke or backstroke.

If you get tired, rest on the side of the pool between laps. Always follow the safety
instructions and guidelines of the pool where you swim.

Stationary bike

Equipment: stationary bike

Benefits: This low-impact exercise can help develop leg strength.
Safety: Ask a trainer at the gym for help adjusting the bike so that the seat is the
correct height. This will help reduce your risk for injury or falling off the bike.
If you’re biking at home, a general rule is to adjust the bike seat height to maintain
a 5- to 10-degree bend in your knee before reaching full extension. Doing so reduces
compression on your knee joint. It’s not recommended to fully extend your knee
while peddling on a stationary bike.
Duration and frequency: 35 to 45 minutes, 3 times per week

Riding a stationary bike is another option for low-impact cardio. Stationary bikes are
a good cardiovascular workout, help you develop leg strength, and are easy to use.
Many gyms and workout studios offer cycling classes, which use stationary bikes. But
you can still benefit from a stationary bike workout without taking a class.

After stretching and warming up by cycling at an easy rhythm for 5 to 10 minutes,

increase your pace to 15 miles per hour and aim for 20 to 30 minutes of steady
cycling. Cool down for 5 minutes. Stretch to finish.

Elliptical

Equipment: elliptical machine

Benefits: Elliptical machines provide a good cardiovascular workout that’s less
stressful on the knees, hips, and back compared to the treadmill or running on the
road or trails.
Safety: Look forward, not down. Use the handlebars if you feel unsteady or to help
you get on and off the machine.
Duration and frequency: 20 to 30 minutes, 2 to 3 times per week

The elliptical machine may seem intimidating at first, but it’s easy to use once you
get the hang of it. After warming up, keep your posture upright while you use your
legs in a pedal motion to move the machine. Look forward the entire time, not down
at your feet. Keep your shoulders back and abdominal muscles engaged. Cool down
and exit the machine to stretch.
Increase the resistance on the machine for a more challenging workout.

Aerobics class workouts

 If you don’t like exercising on your own, a class can provide a supportive and
encouraging environment. Ask the instructor to show you proper form if you’re new.
They can help you modify the exercises if you’re a beginner, if necessary.

Attend group classes at your local fitness center 2 to 3 times per week to start. You
can always go more frequently later on if you enjoy the workout.

Cardio kickboxing

Equipment: gym shoes (sneakers)

Benefits: Kickboxing is a high-impact exercise that builds strength and endurance. It
may also reduce stress and improve your reflexes.
Safety: Drink plenty of water throughout the class. Take a break if you feel dizzy.
Duration and frequency: 60 minutes, 1 to 3 times per week

Cardio kickboxing is a mix of martial arts, boxing, and aerobics. Your class may start
with a warmup of jogging, jumping jacks, or strengthening exercises, such as
pushups. Then expect a series of punches, kicks, and hand strikes for the main
workout.

There may be core or strengthening exercises at the end. Always finish your workout
with a cool down and stretch. Drink plenty of water throughout the class.

Indoor cycling class

Equipment: stationary bike, cycling shoes (optional), padded bicycle shorts or pants
(optional)
Benefits: Indoor cycling classes build strength and improve muscle tone and
cardiovascular endurance.
Safety: If your new or need a refresher, ask the instructor to help you set up the
stationary bike. Lower your resistance if you get tired, or take a break if you feel
lightheaded.
Duration and frequency: 45 to 60 minutes, 1 to 3 times per week

Unlike a leisurely bike ride, a cycle class will get your heart rate up. It may include
resistance and climb (incline) portions for maximum training benefits. This will help
you build strength and tone your muscles. Some classes require cycle shoes that you
“clip” into the bike. You can usually rent these at your facility.

Most classes are 45 to 60 minutes long and include a warmup, cool down, and
stretch. Bring water with you to the class. If you’re new, you can reduce the
resistance on the bike and peddle lightly for a break if you get tired.

Note: Aerobic literally means “without oxygen”

- Activities are high intensity moments that can only be continued for a matter of seconds
Calisthenics
- Exercise the group of major muscles particularly the upper body, the sequence begins with
the arm movements.

Flexibility
- One of the important health-related components of physical fitness, it prevents the low
back pain and joints.
- The range of motion about joint or series of joints.
- Increased the flow of blood to the areas being stretched.
2.2. Locomotors and Axial Movements

Movement- a change of position of an object in space. The two kinds of space occupancy
are personal space and general space.

Personal Space- the maximum space available a person can reach by bending,
stretching, and twisting.
General Space- the area which includes one or more persons moving in space like
gymnasium, the swimming pool, classrooms, ballrooms plazas and others.

Locomotors movements- movements in space as one goes from one place to another.
Axial/ Non-locomotors movements- movements done in a stationary fixed base.

What are the preparatory movements?

1. Point- to touch the floor with the toes, the knee well extended.
2. Step- to transfer weight from one foot to the other.
3. Place- to touch the floor with the whole of the foot with slight body weight on it.
4. Spring- to push off the legs in the air, it is a combination of a bend of the knees and
long stretch.
Types of Locomotors Movements

1. Walk- moves the body through space by transferring weight from the ball and toes of
one foot to the heel of the other foot. Transfer of body weight from one foot to the
other in a regular tempo.
2. Run- is a walk with longer strides and there is a push off by the foot to suspend the
body momentarily. Series of small steps done on a fast beat.
3. Jump- spring on one or both feet and land on both feet. Knees should bend to absorb
the shock of landing.
4. Leap- spring on one foot and land on the other foot. Leaps are often combined with
running steps to achieve greater height and distance.
5. Gallop- is done by stepping right foot sideward, cut left foot moving sideward right.
Could be done with the other foot a direction as well.
6. Hop- spring on one foot and land on the same foot.
7. Skip- a combination of a step and a hop. The feet only momentarily leave the ground
and height.
8. Slide a full contact of the foot on the floor by gliding in which the weight of the body
is shifted in the direction of the slide.

What is Non- Locomotors/ Axial Movement?

Axial movements are movements performed on fixed base either standing, sitting,
kneeling or lying. Axial movements serve as instruments for creative position.

Types of Axial Movements

1. Bend/Flex- to bring two adjacent parts of the body together generally towards
the body center.
2. Stretch/Extend- to lengthen a part of the body.
3. Lift/Raise- to elevate a part of the body around the axis. The neck, trunk, arm
and the legs are the body parts mostly twisted.
4. Twist- to rotate the part of the body or a body part around in space. When the
entire body is turned, the base of support shifted from one position to another.
Turning of a body part is the result of twisting of adjacent body parts.
5. Swing- is a circular or perpendicular movement of a body part or of the entire
body around a stationary point.
6. Rock/Sway- transfer of weight from one part of the body to another.
2.3. Suggested Movements for Dance Steps

1. Marching according to the beat of music. Lift your right knee as high as you can,
then drop it on the ground with fool flat. Do the same with the left as you walk
forward marching.
2. For two times lift one of your knees while the other foot remains flat on the ground.
Repeat the activity in a number of times.
3. Cross your legs with your arm resting on the waist stand with feet apart from each
other. Cross your left foot at the back of your right leg; do the repetition for a
number of times. This activity is also called grapevine.
4. Press your heel, extend your foot and press its heel to the floor. Give in your weight
to the other foot.
5. In an arm akimbo stands straight then slowly lift one of your feet and bend if
forward. Make a number of repetitions in a quite long duration.
6. Stand with feet slightly apart; bend your left knee and curl it as you can until its heel
touches your buttocks. The bent knee should align with your hips. Put your weight on
your other foot.
7. Extend your right foot sideward, give in your weight to your left leg then slowly
twist the upper part of your body while toe of the left foot is touching the floor as
heel of the same foot is up. Repeat on the other foot.
8. Stand with one foot forward, and then twist your body forward and backward for a
number of times.

2.4. Aerobic Dance Terminology

The First Step

 There are many types of aerobic dance classes to choose from. If you’re not
sure where to start, think about your taste in music. A dance class that involves
your favorite genres and songs will be more fun to attend. It’s also important to
start with a class that's designed for novice dancers. This will keep your
expectations realistic and practical, especially if you haven’t worked out in a
long time. Plus, according to noted exercise physiologist Richard Weil, you’ll be
more likely to keep doing aerobic activity if it’s simple and practical.

On-the-Spot Steps

 Aerobic dance classes are typically progressive: they start with the most basic
steps and conclude with the most advanced before you cool down. Steps that
you perform in place usually begin a class and are often referred to as on-the-
spot steps. These include steps such as marches, high knee jogs, front kicks,
squat taps and jumps.

Forward and Backward Steps

 When your instructor sees that the majority of the class is performing the basic
on-the-spot steps proficiently, she will cue you to bring it forward or take it
back. Forward and backward moving marches, jumps, kicks and gallops are
among some of the most commonly cued aerobic dance steps that allow you to
move closer to the front and back of the room.

Side-to-Side Steps
  Much of the aerobic dance terminology you hear in class will direct you to move
side to side. Step touches, side gallops, grapevines and glides are all aerobic
dance steps that allow you to move from right to left during class. To make
side-to-side steps easier to follow, aerobic dance instructors will often face you,
providing a mirror image of how the steps should look.

Turning Steps
 Turning steps allow you to make quarter, half, full or multiple rotations so you
change your orientation. You can perform pivots; two-foot spin turns by
keeping your weight on both of your feet. You perform other turns, such as
pirouettes and one-foot spins, with your weight on only one foot. As you
progress into more advanced dance aerobic classes, you can try turns that use
different body parts, such as knee spins.

Jumping Steps
 In advanced dance aerobics, jumps and hops are more complex. They allow
you to do a pose or movement as you push yourself off the floor. For example,
a double stag allows you to jump with two bent legs. You can also do a stag
leap by jumping with one bent leg and one straight leg. A more challenging
move is a fouette, which allows you to hop, turn and lift one leg at the same
time. Compared to basic dance aerobic steps, jumping steps involve more
coordination, focus and strength.

2.6. Famous Aerobics Instructor

1980: Arnold Schwarzenegger

 The multi-hyphenate fitness legend came out of retirement in order to compete

for the Mr. Olympia title in 1980. At the time, he was also training for a movie
role. Despite the hectic schedule, he ended up winning the title and what would
be his final championship in the event.

1981: Olivia Newton-John

 Although not originally fitness guru by occupation, her smash single "Physical"
was a global sensation. The top-charting song made everybody want to get on
their feet, dance, sweat, and get Well, physical.

1982: Suzanne Somers

 The Three's Company actress turned into a full-fledged fitness personality

thanks to her workout infomercials and 'Thighmaster' endorsements. She's
since gone on to author several weight loss, nutrition, and health books, many
of which have become bestsellers.

1986: Jane Fonda

 The fitness queen's Jane Fonda Workout videos have sold over 17 million copies
worldwide, the most among any exercise series. She encouraged many
Americans to buy their first VCRs in the '80s so they could follow her aerobics-
based workout routines at home.

1991: Cher
  The legendary singer and actress entered the fitness realm with the release of
her 1991 book Cher Forever Fit, which featured workout tips, nutrition advice,
and her favorite skincare-products.

1992: Denise Austin

 With over 20 million exercise videos sold, "America's Fitness Sweetheart" is

considered one of the top fitness celebrities of the '90s. She's also authored 10
fitness books and centers her workout regimen around yoga, Pilates, and
aerobic exercises.

1998: Beto Perez

 Perez was teaching dance in his home country of Colombia when he forgot his
cassette of pop songs before a class—so he improvised and played a mixtape of
Latin songs he had on him. Years later, he'd birth Zumba. By 2012, Zumba
Fitness would be valued at $500 million.

2001: Shaun T

 Known for his high-intensity and energetic home workout videos like Hip-Hop
Abs and Insanity, Shaun T made many TV appearances on programs like
the Oprah Winfrey Show, The Dr. Oz Show and the Tyra Banks Show.

2011: Aaron Williamson

 Aaron Williamson was an ex-Marine living in New Orleans when he stumbled
into the field of Hollywood fitness training. In 2011, he began working as a
consultant on Zac Efron's movie The Lucky One and now he's made a name for
himself as the Hollywood hunk creator, training clients like The Rock.

Exercises:

1. In your case as a student, how can you be able to give time for an aerobics exercise?
2. Make your own aerobics exercise good for 30 minutes.
3. Perform different axial and locomotors movements and take photo for it as evidence.
4. Are aerobic exercises, important? Why or why not?
5. Among the famous International aerobics instructor, who is the best for you? Why?
TOPIC 3: SUPPLEMENTAL TOPICS

3.1. Evolution of aerobics from the time it was created to the present times.

1951: The Jack LaLanne Show

In 1951, health and exercise expert Jack LaLanne brought exercise to the American
public via his television show, where he performed exercises and encouraged his
viewers to join in at home. Because of its daytime television slot in the 1950s,
much of LaLanne’s audience was stay-at-home mothers who would tune in to join
the exercise class. While not a direct correlation to the idea of group fitness, The
Jack LaLanne Show is our first example of a virtual workout program which served
as an inspiration for decades to follow.

1966: The Invention of Aerobics

Group fitness would not exist today without aerobics. The word “aerobics” was
coined in 1966 by physician Dr. Kenneth Cooper, a physiologist/ physician in the
Air Force and founder of the Cooper Aerobics Center in Dallas. Cooper set out to
study and develop a series of exercises to help combat coronary artery disease. His
first of many books, titled “Aerobics” was published in 1968.

1969: Aerobic Exercise

Dr. Kenneth Cooper’s book, “Aerobics,” inspired dancer Jacki Sorensen to put
exercises together in a rhythmic fashion to create an Aerobic Exercise Pattern,
Dance Aerobics and high/low impact Aerobics.

1970: Jazzercise

In 1970, Jazzercise took the fitness industry by storm. In 1969, Judy Sheppard
Missett was teaching dance classes in Evanston, IL. After learning that more of her
students were interested in the fitness-aspect of dancing than actually becoming
dancers, she blended the two to create an exercise program that included both
aerobics and easy dance moves. Jazzercise was the first franchised group fitness
program.

1980s: The Rise of Celebrity Fitness

In the 1980s, Richard Simmons created a fitness program geared toward weight
loss. Using motivational and inspirational mantras, he encouraged healthy living
during his aerobic dance workouts themed to music (you may remember “Sweatin’
To The Oldies”). Jane Fonda joins the explosion of the home video workouts and
delivers a series of VHS workout tapes. This is the era where group fitness classes
really start to evolve and become more mainstream. Health clubs and YMCAs
become more popular, and with them, so does the demand for group exercise
classes.

1986: FFC’s Lois Miller Begins Her Career in Group Fitness

FFC’s very own Group Fitness Director Lois Miller entered this amazing industry in
1986. Lois was inspired by getting people moving and seeing how happy it made
her class participants. Creating high/low aerobic choreography was her start and
her specialty!

1989: Step Aerobics

Founder Gin Miller created a workout phenomenon based on her physical therapy
routine to rehabilitate her knee by stepping up and down on a box. Reebok teamed
up with Gin, and by 1995, Step Aerobics was hitting its peak. Thousands of
instructors worldwide were trained by Gin herself, memorizing the bible she
created of all the possible moves: how to teach them, how to cue them and how to
build choreography. With the invention of Step Aerobics, more men started to join
group fitness classes.

1989: FFC’s Laurie Streff Begins Teaching

Laurie Streff, our Group Fitness Manager at FFC Park Ridge, started her fitness
career in 1989. After giving birth, Laurie improve her strength and fitness to be
able to keep up with her child. Step aerobics was her jam, and she began her
teaching career with Step.

1990: FFC’s Lara Mele Pops Onto The Group Fitness Scene

When FFC Group Fitness Manager Lara Mele was a freshman in college, she
decided to stay physically active by participating in an aerobics class being offered
at her school’s gym. Lara was inspired to become an aerobics instructor herself
after watching her class’s instructor jump and yell on stage, motivating everyone
to follow along. High/low impact was her very first class as an instructor.

Early 1990s: Tae Bo

Like Step, Tae Bo continued to draw more men into classes. Creator Billy Blanks
brought elements of martial arts and boxing training into the group fitness arena
with intense cardio and exercises that strengthen all muscles of the body.
Kickboxing and boxing-inspired workouts to this day can thank Tae Bo for bringing
boxing into health clubs.

1992: I (Dominick DeFranco) Join The Group Fitness Movement

Professionally trained in dance, my initial inspiration to become a group fitness

instructor came from watching a class at my gym in New Jersey that was being led
by an instructor that was not so proficient, rhythmically. I thought, “I’ve got more
rhythm, I can move, let’s jump in.” Shortly after, I auditioned and was hired to
teach cardio dance.

Fun fact: I got to work with Step Aerobics creator Gin Miller in Puerto Rico filming a
series of Step and dance workouts for Reebok and FitTV.

1993: Spinning

South African distance cyclist, Johnny “Johnny G”Goldberg, introduced the world to
cycling in 1993. He and his business partner launched the “Spinning” indoor cycling
fitness program. They made a deal with Schwinn and in 1995, they premiered their
brand and bikes at a trade show. In 2021, indoor cycling classes are equally, if not
more, popular than they once were as the experience continues to evolve.

1993: Welcome FFC’s Paige Bartley To Group Fitness

FFC Group Fitness Manager Paige Bartley started out teaching high/low and Step,
and her inspiration for getting into fitness also came from her dance background.

2001: Zumba

Echoes of Jazzercise and dance aerobics resurface in another trend and brand that
changed the game in dance fitness: Zumba. Zumba was created by Beto Perez, a
fitness instructor from Columbia who once forgot his aerobics tapes for class and
had to improvise by grabbing a salsa tape he had in his car. Zumba is now offered
in over 186 countries.
 2009: FFC’s Elissa Peterson Becomes A Group Fitness Instructor

FFC group fitness manager Elissa Peterson gets bitten by the fitness bug when she
goes through some life experiences and finds her yoga practice to be an escape.
The first format she started teaching was yoga, part time, and soon after jumped
into the fitness industry full time and couldn’t be happier to have made that
decision.

Present Day: Group Fitness in 2021

Today, our options for physical fitness are limitless. Such a simple and basic
concept has evolved as our needs and fitness goals have evolved, but the
foundation continues to exist today with every new class concept, exercise brand,
trend or boutique.

There is no denying that the continued success of group fitness is in part due to the
human need for interaction and connection.

3.2. Possible Reasons for the evolution

Regular aerobic activity, such as walking, bicycling or swimming, can help you
live longer and healthier. Need motivation? See how aerobic exercise affects your
heart, lungs and blood flow. Then get moving and start reaping the rewards.

How your body responds to aerobic exercise

During aerobic activity, you repeatedly move large muscles in your arms, legs
and hips. You'll notice your body's responses quickly.

You'll breathe faster and more deeply. This maximizes the amount of oxygen in
your blood. Your heart will beat faster, which increases blood flow to your muscles and
back to your lungs.

Your small blood vessels (capillaries) will widen to deliver more oxygen to your
muscles and carry away waste products, such as carbon dioxide and lactic acid.

Your body will even release endorphins, natural painkillers that promote an
increased sense of well-being.

What aerobic exercise does for your health

No matter your age, weight or athletic ability, aerobic activity is good for you.
Aerobic activity has many health benefits. As your body adapts to regular aerobic
exercise, you'll get stronger and fitter.

Consider the following 10 ways that aerobic activity can help you feel better
and enjoy life to the fullest.

Aerobic activity can help you:

1. Keep excess pounds at bay

Combined with a healthy diet, aerobic exercise helps you lose weight and keep it off.

2. Increase your stamina, fitness and strength

You may feel tired when you first start regular aerobic exercise. But over the long term,
you'll enjoy increased stamina and reduced fatigue.

You can also gain increased heart and lung fitness and bone and muscle strength over time.

3. Ward off viral illnesses

Aerobic exercise activates your immune system in a good way. This may leave you less
susceptible to viral illnesses, such as colds and the flu.
4. Reduce your health risks

Aerobic exercise reduces the risk of many conditions. These conditions include obesity,
heart disease, high blood pressure, type 2 diabetes, metabolic syndrome, stroke and certain
types of cancer.

Weight-bearing aerobic exercises, such as walking, help lower the risk of osteoporosis.

5. Manage chronic conditions

Aerobic exercise may help lower blood pressure and control blood sugar. It can reduce pain
and improve function in people with arthritis. It can also improve the quality of life and
fitness in people who've had cancer. If you have coronary artery disease, aerobic exercise
may help you manage your condition.

6. Strengthen your heart

A stronger heart doesn't need to beat as fast. A stronger heart also pumps blood more
efficiently, which improves blood flow to all parts of your body.

7. Keep your arteries clear

Aerobic exercise boosts your high-density lipoprotein (HDL), the "good," cholesterol, and
lowers your low-density lipoprotein (LDL), the "bad," cholesterol. This may result in less
buildup of plaques in your arteries.

8. Boost your mood

Aerobic exercise may ease the gloominess of depression, reduce the tension associated with
anxiety and promote relaxation. It can improve your mental well-being and your self-
esteem. It can also improve your sleep.

9. Stay active and independent as you age

Aerobic exercise keeps your muscles strong, which can help you maintain mobility as you
get older. Exercise can also lower the risk of falls and injuries from falls in older adults. And
it can improve your quality of life.

Aerobic exercise also keeps your mind sharp. Regular physical activity may help protect
memory, reasoning, judgment and thinking skills (cognitive function) in older adults. It may
also improve cognitive function in children and young adults. It can even help prevent the
onset of dementia and improve cognition in people with dementia.

10. Live longer

Studies show that people who participate in regular aerobic exercise live longer than those
who don't exercise regularly. They may also have a lower risk of dying of all causes, such as
heart disease and certain cancers.

3.3. Types of dances that has similar benefits with aerobics.

1. Zumba

The first and most interesting kind of Aerobic Dance is Zumba. It is a great
fitness program that combines Latin, International, and Salsa music with some
amazing and fun-filled dance moves. You will find interval training, resistance
training, and strength training.
There will be slow and fast rhythms alternating throughout so that you can keep
burning calories.
Zumba is not just for people who can dance. Anybody can practice it! The steps
are simple yet heart-pumping and fun. Not only will you enjoy the workout but also shed
those extra kilos sooner than you can imagine (1)!
Zumba comes with a whole lot of benefits. Let’s go through a few of them.
Tones Your Entire Body:
 Zumba is known today for toning your body in the most fun and effective way
possible. It will engage all your muscles and make sure all the popular muscle-
building moves, such as squats and lunges, find a place. It will tighten and tone your
body from head to foot.

It Makes You Come Back:

Workouts that make you enjoy yourself always manage to convince you to come back and
try them again. It will change your whole idea of working out and will be something you will
look forward to. Now, isn’t that amazing?
Gives You Great Results:
Zumba will also give you great results in a very short period. There are many women who
have lost over 50 pounds by doing Zumba. A lot of them have also said that they
would choose dancing over the gym any day.

Great for All Ages:

Zumba is great for women of all ages. You don’t have to do this alone. Get a hold of all your
girlfriends and work out with them. If you are a mother, use this as an opportunity to bond
with your little one. The two of you can melt fat like it’s no big deal with the help of Aerobic
dance.
Reduces Stress:
Zumba is not just about losing weight. If you are someone who lives a sedentary lifestyle,
Zumba will be a refreshing change for you with its psychological and social benefits (1). You
are going to fall in love with Zumba, and there will be no turning back.
Easy To Find:
Zumba is very easy to find. Almost every metropolitan city in the world today has Zumba
classes. If you find it difficult to travel to one, don’t stress! Grab a DVD. You can order it
online or pick it up from a music store. Working out has never been this fun!
Did You Know?
Zumba was founded by Colombian dancer Alberto ‘Beto’ Perez in 2001.

2. Jazzercise:

Who wants to have fun while working out? We all do! And this is what Jazzercise will do. It
will work all those bulky sections of your body and help you achieve your fitness goals.
Famous since the 1970s, this workout is effective, heart-rate elevating, and has a great
combination of cardio and resistance training. There are over 78,000 Jazzercise instructors
today, and almost every country conducts weekly classes on Jazzercise.
Here are a few benefits that should convince you to try Jazzercise.
Reduces The Risk Of Heart Disease:

Jazzercise may reduce the risk of heart disease or heart attack. Every class is about 60
minutes long.

Gives Energy:
You will begin to have more energy in your body when you use Jazzercise. And this is
something you need to feel yourself. When you spend an hour on Jazzercise, you are not
just going to sweat like crazy but also improve your performance at your workplace. You will
see how great it is!
Works For Everyone:

Jazzercise is great for people belonging to all fitness levels. Regardless of whether you are a
teenager or a young adult, or even a middle-aged woman, you can practice
Jazzercise. Don’t ever hesitate to try Jazzercise. You will be amazed at what it can do for
your health and body.
Gives A Whole Body Workout:
Jazzercise routines take care of every muscle section of your body. Whether it is your abs,
glutes, arms, and inner thighs, you will tone all of that with the help of this amazing routine.
Makes You Happy:
Jazzercise also makes you a happier person. Your stress levels dip, and you feel so much
lighter and relaxed. Attending Jazzercise classes five times a week does the trick!
Note: These benefits are mostly based on anecdotal evidence as research is limited on this
exercise type.
2. Ballroom Dancing:

Although ballroom dancing might not be the most strenuous aerobic dance to do,
it is surely full of benefits. It is a moderate activity and is popular throughout the world.
The only downside with this dance form is that you cannot do it alone. You need a
partner for the purpose. Once you have found someone to dance with, you are surely
going to have a great experience.
Following are some of the benefits you will find in ballroom dancing! Some will be
a surprise for all those who underestimated ballroom dancing because of how slow it
looks.
Tones Your Muscles:
Many of you might have been thinking that the workout is easy and doesn’t
do much. But that is not true. With ballroom dancing, you can tone those muscles
and lose body fat quicker than you imagined. Your hands, shoulders, legs, and thighs
will become tighter if you attend ballroom dancing classes on a regular basis.
Burns Calories:
Ballroom dancing burns a lot of calories. Within 30 minutes, you will be able
to burn around 200 to 400 calories (3). It all depends upon the intensity of the
workout. So if you would like to lose some weight, do make it a point to attend these
classes four times a week. The fat will be melting off your body in no time, and you
will be in your best shape faster than you had thought!

Makes You Confident:

Did you know that fun aerobic dances such as ballroom dancing make you
feel confident and happy? Yes! The more you dance, the happier you feel! Not just
that, you find expression in what you do and feel stress-free at the same time (4). If
you are someone who deals with a whole lot of pressure at work, ballroom dancing is
just the thing for it. It is stress-busting, energy-boosting, and super fun.

Great For Bones:

Most experts have said that ballroom dancing increases your bone density
and improves joint flexibility (4). You will feel stronger and fitter with the help of
ballroom dancing.

Style Craze Says

Ensure you wear two-inch closed-toe shoes for ballroom dancing. These shoes are
specifically designed to provide arch support and help you move smoothly across the dance
floor.

4. Belly Dancing:

Turkey several decades ago. The name is entirely western and is a solo
dance form where torso articulation is a must. There are different forms of belly
dancing, and they all have unique styles. It does fall under the category of aerobic
dances and is used these days in fitness classes too.
Belly dancing also has a host of benefits! Here they are:
Helps You Experience The Spirit:
With belly dancing, you will be able to discover the excitement and color of
this exotic and bright dance form. It will surely be a new experience for you!
Improves Your Fitness Level:
Belly dancing also takes care of your fitness level. You will be able to learn
the art of dancing and improve your strength. If you are someone who takes time to
pick up steps, this will teach you how to stay patient. Even coordination can be
learned and taught through this. Isn’t that cool?
Great Exercise for the Stomach:
Belly dancing is also a great exercise for your stomach. If you are tired of seeing flab in this
region, then it is an earnest request that you give this dance form a try. You are surely
going to have a lot of fun and melt belly fat in no time.
India is a diverse country where numerous cultures coexist. The country is known for its
culture, religions, languages, ethnicity, cuisine, and of course, dances! One of the most
popular dances which falls under the category of aerobics is Masala Bhangra. This dance
form is cool, fun, exciting, and something that will make you love it. It originated in Punjab
ages ago and is the cultural dance of the state.
Here are a few benefits that should convince you to try Masala Bhangra:
It Is Fun:
Masala Bhangra is full of fun. The beats and peppy tunes will make you enjoy dancing more
than you can imagine. If you have been looking for a good dance party, there cannot be a
better option than this! You could easily join a dance class in your city or even purchase a
DVD that teaches you Masala Bhangra.
Helps You Lose Weight:
Here comes Masala Bhangra, one of the best aerobics dances to lose weight. People, who
have incorporated this dance form, tend to lose weight pretty fast. It can burn up to 500
calories in an hour. You can also burn more if the dance is of high impact.
Tones Your Body:
This dance form can also help you tone several muscle sections in your body. There is no
reason you should ignore this!
Best A erobic Dan ce Workouts:
There are so many of us ladies who would like to try aerobic dances, but are just unable to
find the right class. There are so many others who don’t have enough time to reach a
fitness studio and workout every day. There is no need to worry at all! Here are some cool
aerobic workout videos that will tone your body and reduce body fat drastically!
4. Pump It Up:
There are so many of us ladies who would like to try aerobic dances but are just unable to
find the right class. There are so many others who don’t have enough time to reach a
fitness studio and work out every day. There is no need to worry at all! Here are some cool
aerobic workout videos that will tone your body and reduce body fat drastically!
5. Bipasha Basu Break Free Dance:

This one will be great news for all those who love Bipasha Basu and aspire to look as fit as
her. The Break Free aerobic workout designed by her is a stress buster and can help you get
your body into shape within 30 minutes. Do this six times a week, and you are bound to see
some good changes. The workout will improve your strength, stamina, endurance, and
energy levels. What better way to work out than dance to some of the cool and funky
moves designed by this amazing and super fit Bollywood celebrity!
6. Latin Dance Fitness:
So, you have a dearth of time but would still like to work out? The Latin Dance Fitness is the
perfect workout for you. It lasts for 16 minutes and gets your heart rate elevated. You can
do this twice a day and burn body fat too. The moves are simple and don’t require too much
precision. Just join in and have a good time.

END OF FINAL MODULE