Module 6

EXERCISE
Intended Learning Outcome:

Appreciate the important development and

phases of Physical Education and Fitness.
A. Discuss and identify the types of exercise
and movement.
B. Perform specific exercise to improve and
develop balance, flexibility, muscular
strength and endurance, speed and agility.
Intended Learning Outcome:

C. Appreciate the important development

and phases of Physical Education and
Fitness.
D. Discuss and identify the types of exercise
and movement.
E. Perform specific exercise to improve and
develop balance, flexibility, muscular
strength and endurance, speed and agility.
Exercise

Is defined as physical activity

that is planned , structured , repetitive
and purposeful for the improvement
of maintenance of one or more
components of physical fitness.
Exercises are important not only to the
body but also to sound mental health.
Exercise or a program of exercises to
increase muscular strength, power, and
endurance based on lifting a constant
amount of weight at variable speeds
through a range of motion.
Something performed or practiced in order
to develop, improve, or display a specific
capability or skill.
Benefits of Exercise

 It makes a person feel better,

happier, friendlier, more decisive and more
productive.
 Its help fight stress.
 Exercise can increase high-density lipoproteins
(HDL) an important chemical which removes
and eliminates cholesterol from the body.
 Appetite is easier to control
 Regularity of bowel movement is enhanced.
 Our mind will also be refreshed by exercise.
 Its helps the liver, kidneys, lungs and skin.
 It reduces the risk of hypertension heart attack and
stroke.
Components of Exercise
1. Warm up/ stretching - we can do it,
we should do it but not doing it will not
cause any issues, most times. It is highly
recommended nonetheless.
Important difference: warm-ups should always
be dynamic, always use active exercises (e.g.,
hops, rotations, chest expansions) to get our
bodies ready. We need to get the blood flowing,
especially during colder seasons.
Our bodies benefit from stretches
after we have already worked out -
our muscles are more susceptible to
them allowing us to stretch further
and hold the stretches longer.
2. Muscle conditioning improve your
performance in a sport or activity or just want to
reap the benefits of physical activity, body
conditioning exercises strengthen and improve
your body and performance. Body conditioning
generally includes aerobic exercise, strength
training and stretching and flexibility exercises.
The specific exercises you choose will vary
depending on your goals.
3. Cooling down (also known as
limbering down or warming down) is an easy
exercise, done after a more intense activity, to
allow the body to gradually transition to a
resting or near-resting state.
Depending on the intensity of the exercise,
cooling down can involve a slow jog or walk.
With lower intensities stretching can be used.
Cooling down allows the heart rate to return to
its resting rate.
Principles of Exercise
Overload

A principle of exercise that states that

the only way to improve fitness is to increase over
time. This can mean increasing the amount of
resistance, increasing the amount of time, or
increasing the speed. When just beginning an
exercise, it is generally difficult. Over time as it
becomes easier to do, it is important to apply the
overload principle by increasing resistance, time,
or speed in order to continue progressing
Progression

A principle of exercise that states that a person should

start slowly and increase exercise gradually. Progression
can refer to both progressing slowly over a large span
of time, such as weeks or months, AND progression
within a single workout.
Recovery

While overload is vital for triggering

an adaptive response within your
body, overload without recovery can result
in a reduction in fitness. Exercise causes
the breakdown of tissue in your body.
When you rest, eat and sleep, your body
goes through a rebuilding phase called
anabolism.
Anabolism occurs during breaks between
overload. Training too hard and too often
means that your body is rarely anabolic. To
avoid this, take a couple of days off from
intense exercise per week and also take
periodic recovery weeks when both training
intensity and volume are reduced.
Specificity

A principle of exercise that states

that specific kinds of exercises must be done to
develop specific aspects of the body and
specific aspects of fitness. Basically, exercise in
a manner that will get you to your goals.
All exercise will help condition your body
generally, but different exercises work your
muscles in different ways. So, if you are looking
for specific results, use specific exercises.
Reversibility

This principle states that if you don’t

maintain a regular exercise program, your state
of physical fitness will regress. In other words,
use it or lose it!
Studies have shown that even after one week of
inactivity, there is evident loss in performance.
Within two to three months of inactivity, one
can see a total reversal of all benefits from
previous activity.
Periodization
Periodization describes the need
to make a long-term fitness plan if you
want to work toward fitness-related goals.
A periodized plan will include periods of
high intensity and high volume training but
also incorporate periods of rest and
recovery.
Individuality

This principle maintains that

no two individuals will benefit from
exercise exactly the same way
physically or psychologically.
Difference in genetics, age, experience,
body size, and health status can all
affect the outcomes of a workout.
Elements of Good Exercise
Frequency - as it applies to
exercise, refers to how many times a week you
do cardio and strength training workouts.

Intensity - refers to how much energy is

expended when exercising. Perceived intensity
varies with each person.
 Duration - is the length of time
for each bout of any specific activity.
Intensity is the rate of energy expenditure
necessary to perform the activity to
accomplish the desired function (aerobic
activity) or the magnitude of the force
exerted during resistance exercise
Types of Exercise
Exercise and physical activity fall into
four basic categories— endurance, strength,
balance, and flexibility. Most people tend to
focus on one activity or type of exercise and
think they're doing enough.

Types of Exercise
Isometric Exercise Isotonic Exercise Isokinetic
Exercise Aerobic Exercise
Isometric – is an exercise in which your
muscles are tightened without any movement of body
parts. It develop muscular strength. Are a type of
strength training in which the joint angle and muscle
length do not change during contraction (compared to
concentric or eccentric contractions, called
dynamic/isotonic movements). Isometrics are done in
static positions, rather than being dynamic through a
range of motion.
Types of activity

Muscular Strength Push up (Without

movement in 3mins) Squat (Without
movement in 3mins) Balance Single leg
Balance Flamingo Stand Side Lateral
Standing Position Weight Shift
Isotonic –is an n exercise in
which there is construction of a muscle
causing movement. Swimming, running,
walking, bicycling and sports activities are
isotonic exercises. Isotonic comes from the
Greek "iso-", equal + "tonos", tone =
maintaining equal (muscle) tone. The
muscle maintains equal tone while
shortening in isotonic exercise.
Types of activity

Agility and Speed

Hexagon
T test
Zigzag Run
Illinois test
Isokinetic - is an exercise in which a weight or
resistance is moved through an entire range of
motion. Muscles are exposed to fixed machines
with variable degrees of resistance.
Isokinetic exercises are exercises in which
variable resistance is applied to a limb in
constant motion. While performing
isokinetic exercises, you contract your
muscle while you quickly move your limb.
Types of activity

Flexibility
Arms Lift with a Light Body Bar
Seat Straddle Lotus
Seat Side Straddle
Seat Stretch
Knee to chest
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.
Movement

Movement or procedure with uniform

or patterned recurrence of a beat, accent,
or the like. Music. The pattern of regular or
irregular pulses caused in music by the
occurrence of strong and weak melodic and
harmonic beats. a particular form of this: duple
rhythm; triple rhythm.
Movement is defined as changing locations or
positions, a group of people with a shared aim
or a development or change that occurs.
There are three main categories of
fundamental body movements:
1. Locomotor
2. Non-locomotor
3. Manipulative
1. Locomotor Movements
Let's start with locomotor movements.
Locomotor refers to body movements that
move the body from one place to another.
They cause the body to travel. There are
eight main locomotor movements. They
are categorized as either even or uneven
movements.
Even rhythm movements
consist of equal, unvarying actions. These
movements include:
1. Walking
2. Running
3. Hopping
4. Leaping
5. Jumping
 2. Non-locomotor movements are
also sometimes called axial movements. They
are movements of certain body parts, or even
the whole body, without causing the body to
travel. For example, swinging your arms back
and forth. Notice that non-locomotor
movements are often combined with locomotor
movements, such as walking and swinging your
arms.
There are many different non - locomotor movements:

Raising
Bending Twisting
Flexing Rotating
Stretching Swinging
Extending Swaying
Lifting Turning
Shaking
Wiggling
3. Manipulative movements involve both
the body and an object. They are the movements most
associated with games and sports.

Manipulative skills involve moving or using an object

with the hands or feet to achieve a goal or complete a
task. For fine motor skills, that object might be a pencil
or button. For gross motor skills, the object might be
sporting equipment or toys such as bats, balls, racquets,
or jump ropes. These skills are also sometimes called
object control skills.
Types of
Manipulative Skills
In the gross-motor area, these
skills include:
• Pushing and pulling (the object might be a
wheeled toy)
• Lifting
• Striking (such as swinging a baseball bat or
golf club to hit a ball) 
• Throwing
• Kicking or rolling (a ball)
• Volleying (a ball back and forth to
another person, either with the hands or a
racquet).
• Bouncing
• Catching
• Dribbling (moving a ball with the feet, as in soccer)
• Activities like pencil tracing, stacking coins, and
playing checkers, by contrast, require fine motor
skills.
 Module 7
EXERCISE MOVEMENT ACTIVITIES
TO TEST BALANCE, MUSCLE
ENDURANCE & STRENGTH,
FLEXIBILITY, SPEED AND AGILITY
Intended Learning Outcome:

A. Know the benefits Physical activity and

exercise
B. Appreciate the important development in
our body
C. Discuss and identify the types of exercise
to test balance and muscle endurance.
D. Perform the step by step procedure ever
activity to develop balance and muscle
endurance.
 Good balance to do just about everything,
including walking, getting out of a chair, and
leaning over to tie your shoes. Strong
muscles and being able to keep yourself
steady make all the difference in those and
many other things you do every day.
Balance training involves doing exercises
that strengthen the muscles that help keep
you upright, including your legs and core.
These kinds of exercises can improve
stability and help prevent falls.
 Doing balance exercises can be intense, like
some very challenging yoga poses. Others are as
simple as standing on one leg for a few seconds.
Or you can use equipment that forces your body
to stabilize itself.
Muscular endurance refers to the ability of a
given muscle to exert force, consistently and
repetitively, over a period of time. It plays a big
role in almost every athletic endeavor.
EXERCISE MOVEMENT ACTIVITIES TO
TEST BALANCE AND MUSCLE
ENDURANCE
Flamingo Balance Test
The Flamingo
Balance Test is total
body balance test, and
forms part of the Euro
fit Testing Battery. This
single leg balance test
assesses the strength
of the leg, pelvic, and
trunk muscle as well as
dynamic balance.
Purpose:
To assess the ability to balance
successfully on a single leg.
Equipment required:
stopwatch, metal beam 50cm long, 5cm
high and 3cm wide (the beam is stabilized
by two supports at each end, and should
have a non-slip surface.)
Procedure:

1. Stand on the beam with shoes removed.

2. Keep balance by holding the instructor's
hand. While balancing on the preferred
leg, the free leg is flexed at the knee and
the foot of this leg held close to the
buttocks.
3. Start the watch as the instructor lets go.
4. Stop the stopwatch each time the person
loses balance (either by falling off the beam or
letting go of the foot being held).
5. Start over, again timing until they lose
balance.
6. Count the number of falls in 60 seconds of
balancing. If there are more than 15 falls in the
first 30 seconds, the test is terminated and a
score of zero is given.
Scoring: The total number of falls or
loss of balance in 60 seconds is
recorded. Scoring tables are available
in the Euro fit Manual.

Variations / alternatives: See also the

similar stork balance test.
Stork Balance Stand Test

The stork balance test requires the

person to stand on one leg for as long as
possible. The similar Flamingo Balance Test
is different as it requires the subject to
balance on a board.

Purpose: To assess the ability to balance

on the ball of the foot.
Equipment required: flat, non-slip surface,
stopwatch, paper and pencil. Pre-test: Explain
the test procedures to the subject. Perform
screening of health risks and obtain informed
consent. Prepare forms and record basic
information such as age, height, body weight,
gender, test conditions. Perform an appropriate
warm-up. See more details of pre-test
procedures.
Procedure:

Remove the shoes and place the hands on

the hips, then position the non supporting
foot against the inside knee of the supporting
leg. The subject is given one minute to
practice the balance. The subject raises the
heel to balance on the ball of the foot. The
stopwatch is started as the heel is raised from
the floor.
The stopwatch is stopped if any of the follow
occur:
o the hand(s) come off the hips
o the supporting foot swivels or moves (hops)
in any direction
o the non-supporting foot loses contact with
the knee.
o the heel of the supporting foot touches the
floor.
Scoring: The total time in seconds is recorded.
The score is the best of three attempts. The
adjacent table lists general ratings for this test.
Variations: the stork balance test is
also sometimes conducted with
the eyes closed, giving it a higher
level of difficulty. See also the
similar flamingo balance test.
Alpha-Fit Version: in the Alpha-Fit version of this
test, the hand do not need to be placed on the
hip, and timing stops if the hands go above the
horizontal level. There is also a 60 second
maximum score.
One Leg Stand Sobriety Test

The One Leg Stand Field Sobriety Test is one of the

three tests of the Standardized Field Sobriety Test
(SFST) in the USA. This test is not part of the usual tests
of fitness for athletes, but is similar to the stork balance
test and may be a useful alternative.
These sobriety tests, which were developed in the
1970s, are performed during a traffic stop in order to
determine if a driver is impaired. As well as the One Leg
Stand test, the other tests that make up the SFST are
the horizontal gaze nystagmus (HGN) and the Walk and
Turn tests.
Purpose:
To assess balance

Equipment required:
none
Purpose

the subject is asked to stand with their

feet together and your arms at their side.
When instructed, they are to lift one foot
(either one) about six inches off the ground
and count by one from 1,001 (one-
thousand-one, one thousand-two, etc.)
until the officer says to put the foot down.
The test last 30 seconds.
Scoring: The examiner looks for these eight
indicators of impairment:
1. Swaying while balancing
2. Using arms to balance
3. Hopping to maintain balance
4. Putting the foot down
Standing Balance Test

This is a simple balance test that

can be modified to suit your
situation. In this test the person
stands on one leg for as long as
possible. See also the flamingo and
stork balance tests, which also
assess balancing on one leg.
Equipment required:
flat, non-slip surface, stopwatch, recording sheet.

Pre-test: Explain the test procedures to the

subject. Perform screening of health risks and
obtain informed consent. Prepare forms and
record basic information such as age, height,
body weight, gender, test conditions. Perform an
appropriate warm-up. See more details of pre-
test procedures.
Procedure
The aim of the test is for the person to
stand on one leg for as long as possible.
Give the subject a minute to practice their
balancing before starting the test. The
timing stops when the elevated foot
touches the ground or the person hops or
otherwise loses their balance position. The
best of three attempts is recorded. Repeat
the test on the opposite leg.
Scoring: time the total length of time person can
stay in the balance position.
Variations / modifications: to increase the
degree of difficulty, the test can be conducted
with the person having their arms either by their
sides, held out horizontally, or on their head.
You could make the subject stand on their toes
or not. You could also conduct the test with their
eyes closed for each of these variations too.
Stick Lengthwise Balance Test

This is a simple test of balance using just a

stick and stopwatch.

Purpose: this test evaluates the ability to

maintain a stable equilibrium.

Equipment required: stick measuring 1 × 1 × 12

inches (2.54 × 2.54 × 30.5 cm), stopwatch, and
recording sheets.
Pre-test: Explain the test procedures to the
subject. Perform screening of health risks
and obtain informed consent. Prepare
forms and record basic information such as
age, height, body weight, gender, test
conditions. Perform an appropriate warm-
up. See more details of pre-test
procedures.
Procedure

the subject stands side-on to the stick with

the ball of both feet on the stick, for as long as
possible. The stopwatch is started as the heel is
raised from the floor. Several practice attempts
should be allowed.
Scoring: the total time balanced on the stick is
recorded. The timing is stopped when the heels
or any other part of the body touches the
ground, or the subject steps off the stick.
Variations:
this test can be made more difficult by
raising the stick above the floor.

Advantages: this test is simple and easy to

perform.
Disadvantages: the balance stick needs to
be specifically made for this test.
EXERCISE MOVEMENT
ACTIVITIES TO TEST
FLEXIBILITY AND
MUSCLE STRENGTH
 Measuring the flexibility of your joints is vital
in determining whether you have postural
imbalances, foot instability, or limitations in your
range of motion. Also Strength endurance tests
are valuable as they help the trainer pinpoint
which muscle groups are stronger and which are
vulnerable and in need of focused attention. The
following Physical activities will help to develop
the flexibility and muscle strength.
 Seat straddle lotus
The easiest way to do so is to stretch
out our muscles, like with the seat straddle
lotus exercise. The seat straddle lotus (also
known as the "butterfly stretch")is an
exercise that the doctors from the
American Academy of Orthopedic Surgeons
cited as an important flexibility exercise for
young athletes to practice as to avoid
injury. It is relaxing, and helps both the
trunk of your body and some of your legs
muscles stretch out. Sit with legs spread,
placing both hands on the same shin or
ankle. Bring the chin toward the knee,
keeping the leg straight.
Procedure

Hold for 3 minutes.

Repeat three to six times.
Repeat exercise on the opposite leg.
Seat Stretch

Sit with the legs

together, feet
flexed, and hands
on the shins or
ankles. Bring the
chin toward the
knees.
Procedure

Hold for 3 minutes.

Repeat three to six times.
Scoring
Seat Side Straddle

Sit with legs

spread, placing
both hands on the
same shin or ankle.
Bring the chin
toward the knee,
keeping the leg
straight.
Procedure
Hold for 3 minutes.
Repeat three to six times.
Repeat exercise on the opposite leg.
Scoring
Knees to Chest
Lie on the
back with knees
bent. Grasp the
tops of knees
and bring them
out toward the
armpits, rocking
gently.
Procedure

Hold for 3 minutes.

Repeat three to five times
Scoring
EXERCISE MOVEMENT
ACTIVITIES TO TEST
SPEED AND AGILITY
 Agility is our body’s ability to be fast and
nimble while we move, change direction,
and change the positioning of our body -
while our body is actively in motion. For
some athletes, this is easier said than
done. However, agility training can help to
improve the skills, which result in
enhanced athletic performance.
 Regardless of the sport you play, speed and agility are
essential to taking your athletic performance to the next
level. Agility not only improves athletic performance, it
can also improve our daily movement. Whether you
want to build explosive power, increase speed, improve
recovery times, or simply want to improve balance,
agility training is essential for maintaining athletic
performance.
The following Physical activities will help to develop
the agility and speed.
Hexagon Agility Test

Aim: This is a test of the ability to

move quickly while maintaining
balance.

Equipment required: tape measure,

chalk or tape for marking ground,
stopwatch.
Procedure
1. Using athletic tape, mark a
hexagon (six sided shape) on
the floor.
2. The length of each side
should be 24 inches (60.5
cm), and each angle should
work out to be 120 degrees.
3. The person to be tested
starts with both feet together
in the middle of the hexagon
facing the front line.
4. On the command 'go', they jump ahead
across the line, then back over the same line
into the middle of the hexagon.
5. Then, continuing to face forward with feet
together, jump over the next side and back into
the hexagon. Continue this pattern for three full
revolutions.
6. Perform the test both clockwise and
anticlockwise.
Scoring: The athletes score is the time
taken to complete three full
revolutions. The best score from two
trials is recorded. Comparison of the
anti-clockwise and clockwise
directions will show if any imbalances
exist between left and right movement
skills.
Advantages: This is a simple agility test to
perform, requiring limited equipment and space.
Disadvantages: Only one person can perform
the test at a time.

Comments: If you jump the wrong line or land

on a line then the test is to be restarted.
Agility T-Test

Purpose: the T-Test is a test of agility for

athletes, and includes forward, lateral, and
backward running.

Equipment required: tape measure,

marking cones, stopwatch, timing gates
(optional).
Diagram
Procedure

Set out four cones as illustrated in the diagram

above (5 yards = 4.57 m, 10 yards = 9.14 m). The
subject starts at cone A. On the command of the timer,
the subject sprints to cone B and touches the base of
the cone with their right hand. They then turn left and
shuffle sideways to cone C, and also touches its base,
this time with their left hand. Then shuffling sideways
to the right to cone D and touching the base with the
right hand. They then shuffle back to cone B touching
with the left hand, and run backwards to cone A. The
stopwatch is stopped as they pass cone.
Scoring:
The trial will not be counted if the
subject crosses one foot in front of the
other while shuffling, fails to touch the
base of the cones, or fails to face forward
throughout the test. Take the best time of
three successful trials to the nearest 0.1
seconds. The table below shows some
scores for adult team sport athletes.
Comments: Ensure that the subjects face
forwards when shuffling and do not cross the
feet over one another. For safety, a spotter
should be positioned a few meters behind cone
A to catch players in case they fall while running
backward through the finish.
Reliability: the type of surface that is used
should be consistent to ensure good test retest
reliability
Advantages: This is a simple agility
test to perform, requiring limited
equipment and space.
Disadvantages: Only one person
can perform the test at a time
Illinois Agility Test

Agility is an important component of

many team sports, though it is not always
tested, and is often difficult to interpret
results. The Illinois Agility Test is a
commonly used test of agility in sports,
and as such there are many norms
available. (Wood 2018)
Purpose:
to test running agility

Equipment required:
flat non-slip surface, marking cones,
stopwatch, measuring tape, timing
gates (optional)
Procedure
The length of the course is 10 meters and the
width (distance between the start and finish
points) is 5 meters. Four cones are used to mark
the start, finish and the two turning points.
Another four cones are placed down the center
an equal distance apart. Each cone in the center
is spaced 3.3 meters apart. Subjects should lie
on their front (head to the start line) and hands
by their shoulders.
On the 'Go' command the stopwatch is
started, and the athlete gets up as
quickly as possible and runs around
the course in the direction indicated,
without knocking the cones over, to
the finish line, at which the timing is
stopped.
Results:
An excellent score is under 15.2
seconds for a male, less than 17
seconds for a female. See the full
rating norm scores for the Illinois Test.
Advantages: This is a simple test to administer,
requiring little equipment. Also, the player’s
ability to turn in different directions and
different angles is tested.
Disadvantages: Choice of footwear and surface
of area can effect times greatly. Results can be
subject to timing inconsistencies, which may be
overcome by using timing gates. Cannot
distinguish between left and right turning ability.
Variations:
the starting and finishing sides can be swapped, so
that turning direction is reversed.
Diagram:
Zig Zag Test

Equipment required:
marker cones, stopwatch, and non-
slip surface. Getchell (2013)
Procedure
Similar to the Shuttle Run test, this test requires
the athlete to run a course in the shortest
possible time. A standard zig zag course is with
four cones placed on the corners of a rectangle
10 by 16 feet, with one more cone placed in the
center. If the cones are labeled 1 to 4 around the
rectangle going along the longer side first, and
the center cone is C, the test begins at 1, then to
C, 2, 3, C, 4, then back to 1.
Modifications:
This test procedure can be modified
by changing the distance between
cones, and the number of circuits
performed. Comments: The total
distance run should not be too great
so that fatigue does not become a
factor.
Diagram
 Module 8
AEROBIC
EXERCISE
Intended Learning Outcome:

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
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
a (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 REDEFINE
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
ballchanges). 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 foot1
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.
3. 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, stepout, 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.