This document provides instructions for a simple hip-hop aerobic routine to improve cardio-vascular endurance. It includes descriptions of various dance steps like the slide step, crossover step, and walking step. Potential benefits of hip-hop aerobics are improving stamina, calorie burning, and mental well-being. Learners are asked if they are familiar with the steps and can demonstrate them, and discuss other health benefits achieved from the routine. The class will then be divided into groups to choreograph 2-3 minute hip-hop aerobic routines incorporating the basic steps learned.
This document provides instructions for a simple hip-hop aerobic routine to improve cardio-vascular endurance. It includes descriptions of various dance steps like the slide step, crossover step, and walking step. Potential benefits of hip-hop aerobics are improving stamina, calorie burning, and mental well-being. Learners are asked if they are familiar with the steps and can demonstrate them, and discuss other health benefits achieved from the routine. The class will then be divided into groups to choreograph 2-3 minute hip-hop aerobic routines incorporating the basic steps learned.
This document provides instructions for a simple hip-hop aerobic routine to improve cardio-vascular endurance. It includes descriptions of various dance steps like the slide step, crossover step, and walking step. Potential benefits of hip-hop aerobics are improving stamina, calorie burning, and mental well-being. Learners are asked if they are familiar with the steps and can demonstrate them, and discuss other health benefits achieved from the routine. The class will then be divided into groups to choreograph 2-3 minute hip-hop aerobic routines incorporating the basic steps learned.
aerobic routine to improve cardio-vascular endurance. Learning Task 1 Arrange the jumbled letters to form the correct term: • Starting with the right foot, slide to the right, then slide to the left with left foot. • Make it single-single double slide step • Extend arms sideward left when sliding to the right then reverse direction. • Cross Right foot over Left foot over Right (cts.1-2). Pull right back then pull left foot back (cts.3-4) • Stomp right foot then punch right arm downward then reverse side (cts. 5-6) • Round arms from chest (cts. 7-8) • Starting with Right foot, step side then close left foot to right foot with arms pumping at chest level (cts. 1,2,3,4) • Starting with the right foot, walk forward with knees slightly bouncing, swing left arm forward (as if your walking); repeat with left swinging right arm foot (cts. 1234) • Repeat 4x • Start with a simple toe tap with the right foot moving forward closing left to right, then moving backward (cts. 1234) • Repeat starting with the left foot (cts. 5678) Process Questions: Are you familiar with those dance steps mentioned on the activity? Which of those steps can you execute? Show example Do you think Hip-hop aerobics has fitness benefits? Can you give one? BENEFITS OF 1. Calorie and fat burning workout 2. Improve coordination, flexibility and agility 3. Increase aerobic fitness 4. Improve stamina and endurance 5. Encourage confidence 6. Develop social skills and values 7. Promotes a positive mindset 8. Improve mental functioning Head encircling Shoulder isolation Shoulder rolls Side arms stretch (upward/sideward) Hip isolation Squats Side steps Slide steps Hop steps Jumping jacks Breathing exercises • Starting with the right foot, slide to the right, then slide to the left with left foot. • Make it single-single double slide step • Extend arms sideward left when sliding to the right then reverse direction. • Cross Right foot over Left foot over Right (cts.1-2). Pull right back then pull left foot back (cts.3-4) • Stomp right foot then punch right arm downward then reverse side (cts. 5-6) • Round arms from chest (cts. 7-8) • Starting with Right foot, step side then close left foot to right foot with arms pumping at chest level (cts. 1,2,3,4) • Starting with Right foot, Slide to the right and push down right arm and pull left leg up (cts. 1-2). • Repeat starting with the left foot (cts. 3-4) • Starting with the right foot. Do a 3-step turn to the right and snap both fingers down (cts. 1-2-3-4) • Repeat starting with the left foot (cts. 5-6-7-8) • Jump out, extend both arms sideward, jump in, extend both arms upward (repeat 2x) cts. 1234. • Cross right foot over left (ball change), repeat with left foot (cts. 5678) • Wave right arm upper up moving to the right (cts. 1-2), repeat moving to the left (cts. 3-4) • Repeat 2x • Starting with the right foot, walk forward with knees slightly bouncing, swing left arm forward (as if your walking); repeat with left swinging right arm foot (cts. 1234) • Repeat 4x • Start with a simple toe tap with the right foot moving forward closing left to right, then moving backward (cts. 1234) • Repeat starting with the left foot (cts. 5678) • Bend both knees and push hips to the right then cross step left (ball change) cts. 1234) • Repeat moving to the left (cts. 5678) • Glide step (16 cts) • Box step (16 cts) • Pump step (20 cts) • Pull Down (16 cts) • Turn step (16 cts) • Jumping Jack Changes (16 cts) • Hip-Hop Wave (16 cts) • Cool Walk (16 cts) • Shoe Tap (16 cts) • Hip Roll (16 cts) (Repeat from the start) Reflective Questions:
How did you find the workout? Was
it easy to perform? Why? What other health benefits did you achieve performing the hip-hop aerobic? The teacher will divide the class into groups. Each group shall create a 2-3 minutes hip-hop aerobic routine incorporating the basic steps learned. Each group can use any music of choice. Use the criteria as guide. Mastery of the Routine Energy Level & Fitness Creativity Over-all Performance See You Next Meeting