Morallos, Jeomar Cruz

UNIT 1:
Physical education
instruction in the development and care of the body ranging from simple calisthenic
exercises to a course of study providing training in hygiene, gymnastics, and the
performance and management of athletic games.
Objective of physical Education
is to develop a comprehensive outlook of an individual with a strong civic position,
moral qualities, sense of responsibility, an independent, initiative, tolerant person who is
able to successfully socialize and to use different forms of physical education and sports in
daily life to protect his or her own health and promote effective professional activities.
The purposes of the discipline are:

1. understanding the meaning of physical education for an individual development and

improving general health for professional activity;
2. fostering motivational attitude to the physical education, healthy lifestyle and regular
exercising;
3. learning special knowledge, practical skills, which provide health protection, form
compensatory process, correct present health abnormalities, provide mental
prosperity, development and improvement of psychophysical skills, form professional
qualities of an individual;
4. body’s adaptation for physical and mental workload and also at the increasing of the
capability of physiological systems as well as raising of the resistance of immune
defenses;
5. learning the methodology of formation and taking health exercises independently, the
methods of self-control while exercising, hygiene rules and sound schedule for work
and rest;
6. learning how to resist unfavorable factors and working conditions, decreasing fatigue
during professional activities and raising the quality of results.

Concept of physical fitness:

Component of fitness:
Cardiorespiratory Endurance

This component of fitness relies on proper functioning of your heart, lungs, and blood
vessels to transport oxygen to your tissues and carry away metabolic waste products.
Physical activity that trains for cardiorespiratory endurance focuses on repetitive, dynamic,
and prolonged movements using major muscle groups. You are improving this component
when you are jogging, cycling, swimming, hiking, and walking.
Muscular Fitness

While there are five components of fitness, muscular strength and muscular endurance can
fall under the same umbrella of muscular fitness. Both of these components focus on
training your neuromuscular system, but in different ways. Muscular strength refers to the
maximum amount of force a muscle can produce at one time, also referred to as a one
repetition maximum. You can train your muscles to be stronger by lifting heavy weights for
a few repetitions. Common exercises that focus on muscular strength include loaded
squats, leg press, and bench press.

Muscular endurance is the ability of a muscle to resist fatigue while exerting a

submaximal amount of force. Essentially, it is a measure of how long a muscle can
withstand a prolonged contraction or many repeated contractions. Training for muscular
endurance requires you to perform many repetitions at a lower weight than you would use
for muscular strength. Some common exercises that assess muscular endurance include
pushups, sit-ups, and pull-ups – all performed to a point of fatigue.

Even if you are not specifically training for muscular strength or endurance, they are still
very important for daily living. Muscular strength, for example, must be called upon when
lifting boxes and moving furniture. Meanwhile, your leg muscles must have enough
endurance to walk long distances. Even the muscles of your core must stay “on” to support
your posture when seated and standing.

Flexibility

Flexibility is the ability of your joints to move through a range of motion. This component of
fitness helps to prevent muscular imbalances and allows you to move about with ease. Two
common ways to improve flexibility are static stretching (holding a stretch for 30-60
seconds) and dynamic stretching (holding a stretch for a few seconds and repeating for
multiple reps). Your heart rate response will vary with the type of flexibility training you
perform; in general, your heart rate will be at or slightly above your resting value.

Body Composition

The last component of physical fitness, body composition, refers to the ratio of fat mass to
fat-free mass (such as muscle, bone, organs, and more) in your body. Overall health
generally improves when you have a lower amount of fat mass (or lower percent body fat)
and higher amount of lean muscle mass. While your heart rate will not necessarily reflect
your percentage of body fat, you can use your MYZONE belt while training to make specific
changes in your body composition.

Terminologies:

Agility Ability to change directions quickly.

Anaerobic Exercise without oxygen

 Aerobic Exercise with oxygen

Balance The ability to control or stabilize

your equilibrium

Cardio-respiratory Endurance The ability of the body’s circulatory

& respiratory systems to supply fuel
& oxygen during sustained physical
activity

Conditioning Engaging in regular physical activity

or exercise that results in an
improved state of physical fitness

Defense Mode of defending another team

against scoring

Exercise Physical activity that is planned or

structured

Fatigue Weariness or exhaustion from labor,

exertion, or stress

Flexibility The elasticity of muscles and

connective tissues

Health The state of well-being that includes

physical, mental, emotional & social
aspects

Offense Mode of attacking, ability to score in

any sport

Physical Fitness Set of attributes a person has in

regards to a person’s ability to
perform physical activities that
require aerobic fitness, endurance,
strength, or flexibility

Power Physical might

Speed Ability to move your body and body

parts swiftly.

Safety issue and concern:

Equipment Handling
Unsafe handling of equipment can lead to dangerous situations. In particular, heavy
equipment such as trampolines and gymnastic equipment must be carried appropriately to
reduce the risk of injury. P.E. teachers should instruct their students in how to handle this
equipment correctly.

Defective equipment can lead to tremendous safety issues. A loose post or a few
rusty nails can endanger students during their play. Schools, therefore, need to
inspect equipment and facilities regularly to ensure that they are in working order.
If possible, they should arrange for professional inspectors to examine the
equipment and facilities at least once a year.
First Aid
All P.E. classrooms should have easy access to a First Aid kit, and all classroom
curricula should include instruction in basic first aid procedures. In addition,
teachers should make sure that there is a simple protocol for contacting
emergency services and managing physical accidents.
Clothing and Accessories
Wearing inappropriate clothing during P.E. exercises can lead to injury. Players should
wear sneakers or other comfortable shoes with rubber soles for most activities. Gymnasts
may practice barefoot, but should not wear socks, to reduce the risk of slipping. Metal
jewelry or belts can also cause injuries during a P.E. class; they should be removed before
beginning instruction.

Unit 2: Physical Fitness

Skilled related fitness
Agility
Is the ability to change the position of your body and to control the movement of
your whole body. Agility is an important quality in many sports, because you must
change direction rapidly and always have your body under control.
Balance
Is the ability to keep an upright posture while either standing still or moving. Good
balance in essential in many activities like skating, surfing, skiing, and
gymnastics.
Power
Is the ability to perform with strength at a rapid pace. Strength and speed are both
involved in power. Football players, swimmers, shot -putters, discus throwers, and
high jumpers are examples of athletes who typically have a high degree of power.
Reaction Time
Is the amount of time it takes to start a movement once your senses signal the
need to move. People with good reaction time can usually start quickly in track
and swimming or react quickly in ping pong or karate.
Coordination
Is the integration of eye, hand, and foot movements. This component is necessary
for success in such sports as baseball, softball, tennis, golf, and basketball.
Speed
Is the ability to cover a distance in a short amount of time. Speed is a very
important factor in many sports and activities. Short runs are used to evaluate
speed.

Unit 3: BODY MOVEMENT AND BASIC POSITION

Locomotor
-refers to body movements that move the body from one place to another. They cause the
body to travel.

1. Walking
2. Running
3. Hopping- is technically defined as a springing from one foot and landing on that
same foot
4. Leaping- a springing from one foot but landing on the other foot. Leaping
movements are commonly used when people jump over objects, like jumping over a
rain puddle.
5. Jumping
6. Skipping
7. Galloping
8. Sliding
9. Crawling
10. Marching
11. Climbing

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 or axial movements:

 Bending
 Flexing
 Stretching
 Extending
 Lifting
 Raising
 Twisting
 Rotating
  Swinging
 Swaying
 Turning
 Shaking
 Wiggling

Basic position

A. Hand Position

1. Hands on Waist

Place hands on waist. Fingers pointing front thumbs pointing backward.

2. Hands on Chest

Palms facing down, thumbs touching the chest, elbows in line with the shoulders.

3. Hands on Shoulders

Bends arms from the elbow, finger tips touching the shoulders, elbow in line with the
shoulders, rib cage lifted.

4. Hands on Neck

Bend arms from the elbows, place hands behind the neck, finger tips meeting each other,
elbows in line with the shoulders.

5. Hands on Hips

Place hands on hips, thumbs pointing back and fingers pointing front.

B. Arm Position

1. Arms Forward

Raise arms forward with palms facing each other. Hands in line with the shoulders, elbows
slightly extended.

2. Arms Sideward

Raise arms sideward, palms facing down, finger tips in line with the shoulder.

3. Arms Upward

Raise arms upward, palms facing each other, elbows touching the ears, the whole arm in
line with the body.

C. Standing Positions
1. Feet Together or Feet Parallel

The feet are about one (1) inch apart, toes pointing forward. Arms at the sides.

2. Stride Position

The feet are apart about 12 inches wide. The stride may be made wider than 12 inches.
The weight of the body is on both feet and the trunks is at the center. Arms at sides.

3. Lunge Position

Bend one knee, the other leg straight. Weight on both feet. Hands on hips.

4. Half-Knee Bend

Feet together, bend knees to about 45-degree angle; feet flat on floor, body erect; hands on
hips.

5. Full Knees Bend or Squat Position

The knees are fully bent, sit on the heels of the feet. The weight of the body is on the balls
of the feet.

D. Kneeling Positions

1. Kneeling Position

Kneel on both knees, knees close together, body erect, hands on hips.

2. Stride Kneeling Position

Kneeling on both knees, with knees apart.

3. Half-Kneeling Position Right of Left

Kneeling on right, left in half-kneeling position in front. Hands on hips.

4. Kneeling Position One Leg Extended Sideward Position

Kneeling on one leg, the other extended sideward, forward or backward.

E. Sitting Positions

1. Long Sitting Position

Sitting with legs extended forward, toes pointed, trunks erect and hands on hips.

2. Hook Sitting Position

Sit on buttocks, bend knees close to the body. Trunk erect, hands on shin of the legs.

3. Long Sitting Rest Position

Legs and toes are extended forward; hands at the rear in the floor. Elbow and body
straight.

4. Tuck Sitting Position

Sit on buttocks, bend knees close to body; round back so that the forehead and the knees
are in contact; hold shin of legs.

5. Stride Sitting Position

Sitting on buttocks, spread legs apart, trunk erect, hands on thighs.

6. Side Sitting Position

Sitting on buttocks, bend right or left leg in front; other leg extended sideward. Hands on
knees.

7. Hurdle Sitting Position

Sitting on buttocks, bend right leg at the back about 90-degree angle, the other leg
extended diagonally forward.

8. Heels Sit

From kneeling position, sit on the heels of the feet, toes pointed. Hands on hips.

F. Lying Position

1. Back or Supine Lying Position

Lying on the back, the body us well extended, arms overhead, toes pointed.

2. Front or Prone Lying Position

Body is well extended and in front of the body in contact with the floor. Toes pointed, arms
forward.

3. Side Lying Position

With the body well extended, the side of the body is in contact with the floor, one hand on
the floor overhead and the other hand bent close to chest palms on floor. Toes pointed.

4. Hook Lying Position

In a back lying position, bend knees, with the feet close to buttocks, feet flat on the floor.
Arms overhead.

5. Tuck Lying Position

Lying on the back, pull the knees close to the forehead, hold shin of legs.

G. Arms Support Positions

1. Supine or Back Arm Support

From a long lying position, lift the body with straight arms support. Body, legs and toes well
extended and one straight line.

2. Prone or Front Arm Support

From a front lying position. Lift the body to front arms support; body, legs and toes well
extended and in one straight line.

3. Side Arm Support

The body is supported with the right or left arm; the body is well extended.

H. Four-Base Positions

1. Dog Stand Position

From a kneeling position, place the hands on the floor, elbows straight, toes pointed, the
knees and hands are the base of support.

2. Bridge Stand Position

From a hook sitting lift the trunk; legs and arms in right angle with the trunk.

Parts of the Body to Condition

Arms and Shoulders Girdle

1. Arms Stretch

Hold hands at the back with the elbows close together, fingers interlaced, palms facing out.
Hold this position for 4 counts or more. This can be done in standing stride position or long
sitting position.

2. Arm Circling

Standing or cross sitting position, raise arms sideward. Circle the arms without bending the
elbow. Start from a small circle and gradually increase the circumference. Reverse the
circling.
3. Arm Push-Up

From a dog stand position, bend arms so that the chin touches the floor, the elbow is off the
floor and the fingers pointing forward.

4. Arms Swing

From a dog stand position, swing right arms sideward backward with slight body twist to the
right, left hand stays on the floor. Do these 8 counts. Do this with the left hand. Repeat as
desired.

5. Knee Push-Up

Prone lying position with knees bend, place hands in push-up position. Push the body up to
straight arm support then slowly return to starting position.

6. Arm Push-Up

From a prone lying position, arms in push-up position, push the body up to front arm
support, the body straight. Slowly go down to starting position.

Hips, Legs, and Feet

7. Knee Bends

Starting position; feet together, hands on waist.

a. Half-Knee Bend Feet flat on the floor. Hold 8 counts

b. Slowly go down to full knees bend and with weight on the balls of the feet---8
counts; slowly come up to standing position---8 counts.

8. Leg Raising

Feet together, arms sideward, raise right leg forward, return to position, do these 4 times.
Raise legs sideward, do these 4 times; raise legs backward, do these 4 times. Repeat the
whole movement with the left leg. Do the whole exercise right and left alternately.

9. Standing Body Bend Backward

Standing slightly stride, bend trunk backward from the waist, hands on hips.

10. Frog Sot or Tailor Sit

Place hands on knees and push knees downward ct. and; the return to position, ct. I.

11. Kneeling Arch Back

Kneeling position, arms forward, bend trunk to arch back, right and overhead, left hand in
front.

12. Long Sitting Rest Position

From a long sitting rest position; flex right knee so that the toes are pointed close to the
other left knees; stretch to leg raise in front; return to first right and left alternately as
desired.

13. Long Sitting Rest Position with Straight Leg Raise

Action: Bend both knees stretch both legs up and lower both slowly to starting position.

14. Long Sitting Position with both Legs Raising

From a long sitting, hold ankles, bend both knees, stretch both leg upward, hold and return
to position. Repeat as desired.

15. Supine Lying Position with Leg Raise

From a supine lying position, raise right leg in rear, return to position. Do the same with the
left leg. Repeat alternating right and left leg as desired.

16. Side Lying with Leg Raise Sideward

Raise top leg upward, return to starting position. Do this as desired.

17. Stride Sitting and Body Bend

From a stride position; arms upward, bend trunk to the right leg. Return to position. Do the
same action to the left leg. Return to position. Raise arms upward bend forward to center of
the legs, arms touching the feet. Return to position. Repeat as desired.

18. Hurdle Sit, Leg stretch, and Trunk Bend

From a hurdle sit position, are overhead, bend trunk to the stretch leg. Hold this position for
4-8cts. Return to position and repeat as desired. Change position and repeat as the whole
action.

19. Kneeling Position with One Leg Extended Forward

From kneeling position, arms overhead; bend trunk to the stretch leg; press body close to
the extended leg. Hold for 4-8cts. Repeat as desired. Change position with the left leg
extended forward.

20. Kneeling Position with One Leg Extended Sideward

Body bends sideward. Hold this position for 4-8cts. Repeat as desired. Change position
and do the same action.
Trunk and Abdominal Region

21. Lateral Bends

Stride standing position, raise arm upward, left hand on hips. Bend trunk sideward left
pressing the trunk slowly downward. Return to position and change position of the hands.
Repeat the bend to the right.

22. Bend Trunk Backward

From a stride standing position, hands at the back of the thigh (thumb pointing in and
fingers pointing outward); bend trunk backward. Stay in this position for 4 cts or more.
Return to position.

23. Dog Stand Position with Leg Raise in Rear

From a dog stand position extend the right leg in rear toes touching the floor; raise the
extended leg upward in rear. Head is held up and the supporting arms straight. Trunk bend
from the waist as the leg is raised in rear. Return to starting position and repeat this action
as desired, right and left alternately.

24. Abdominal Curl

From a supine lying position, hands in front of thigh; lift head forward, then the chest. Hold
this position for 4 cts. Return to position and relax. Repeat as desired.

25. Supine Lying with Leg Bend and Stretch

From a supine lying position bend knees close to body; stretch the legs upward. Slowly
lower the legs to starting position.

26. Hook Lying Position with Hip Push-Up

From a hook lying position, push the hip upward to full extension of the body. stay in that
position for 4-8cts. Return to starting position. Repeat as desired.

27. Prone Lying Position, Leg Raising at the Back.

Starting Position: Prone lying, arms stretch forward. Raise legs backward alternately right
and left. (Movement from the hip joint legs straight). Do this movement several times as
desired.

28 Prone Lying Position, both Legs Raise

Raise both legs in rear; tummy and the s chest in contact with the floor. Hold this position
for 4 counts. Return to starting position and repeat as desired.

29. Prone Lying; Arm Push-Up; Arch Back

Starting Position: Place hands close to chest at the sides. Push arms to stretch full
extension, trunk to arch back. The hips and legs remain on the floor. Do this movement
slowly (4-8cts). Return to original position. Repeat as desired.

30. Prone Lying Position; Lift Head and Chest

Starting Position: Prone lying position, and on neck; lift head and chest; hips and legs
remain on the floor. Hold this position for 4-8 cts. Return to standing position and repeat as
desired.

31. Do no. 29 and bend the knees touch the head with the toes. Hold for 4-8 cts, return to
starting position and relax. Repeat the action as desired.

32. Prone Lying with Ankle Hold

Starting Position: Hold both ankles with both hands and pull the legs off the floor at the
same time, lift the chest to form an arch. Hold several seconds. Return to starting position.
Repeat the action as desired.

33. Shoulder Stand

Raise both legs to full extension, hips, elbow resting. Place the hands under the hips, elbow
resting on the floor. Hold this position.

34. Shoulder Stand with Knee Bend

From a shoulder stand position, bend right knee to touch the forehead. Repeat with the L
knee. Do this action alternate right and left. Movement must be slow.

35. Shoulder Stand with Legs Overhead

Starting Position: Supine lying; arms overhead

UNIT 4: BRIEF HISTORY OF AEROBICS

4.1 AEROBICS
- any of various sustainedexercises, as jogging, rowing, swimming, or cycling, that stimulat
e and strengthen theheart and lungs, thereby improving the body's utilization of oxygen.
DANCE AEROBICS
-any physical activity that makes sweat, causes you breath harder, and heart beating faster
than at rest.
4.2 BENEFITS
 Improves your circulation and helps your body use oxygen better.
 Increases energy
 Increases endurance, which means you can work-out longer
  Help reduce the risk of developing heart disease, diabetes
 Help reduce body fats
 Help reach and maintain healthy weight
 Reduce stress, tension, anxiety, depression
 Improves sleep
4.3 IMPORTANCE
 First and foremost, doing aerobics increases cardiorespiratory fitness, which is one
of the five essential components of physical fitness. Cardiorespiratory fitness is the
ability of the body's circulatory systems to maintain oxygen levels and supply fuel
during sustained physical activity.

 It isn't as circular as it sounds. While aerobic fitness is important for doing aerobics,
there's more to it than that. Being aerobically fit means that you have a strong heart,
circulatory system and lungs, and those factors affect you far beyond your ability to
perform aerobic activity. Your heart and lungs have some level of involvement in
every single bodily function you have. That's because your entire body requires a
well-oxygenated blood supply to function effectively.

 A strong heart and circulatory system allow your body to deliver the necessary fuel
to all of the outposts in your body via your blood flow. Not only that, but a strong
heart pumps more effectively, providing more blood to your body with each beat.
Similarly, healthy lungs bring in oxygen and expel byproducts efficiently and
effectively. Both are essential in avoiding heart disease and other cardiovascular
and respiratory illnesses.

 The importance of aerobics goes beyond your body's internal processes, however. If
you are not aerobically fit, you're going to feel it as you go about your day.
Maintaining aerobics fitness can help you to experience a better quality of life,
because life's daily activities become that much easier when you can perform daily
tasks - like walking up the stairs without getting winded or chasing down a toddler
who saw his chance to make a break for it and took it.

4.4 HEART RATE MONITORING SYSTEM and CALCULATION

The Karvonen Formula is a mathematical formula that helps you determine your target heart
rate zone. The formula involves using your maximum heart rate (MHR) minus your age to
come up with a target heart rate range (which is a percentage of your MHR). Staying within
this range will help you work most effectively during your cardio workouts.

Karvonen formula: target training HR = resting HR + (0.6 [maximum HR -resting HR]).

This method of calculating your target training zone is based on your maximal heart rate and
resting pulse. The correlation here is more directly linear: 60% to 80% of your Heart Rate
Reserve, HRR, equals 60% to 80% of your functional capacity. You can calculate your own
training heart rate using the Karvonen Formula, but first you'll have to determine
your Resting Heart Rate, Maximum Heart Rate and Heart Rate Reserve:
  1. Resting Heart Rate (RHR) = your pulse at rest (the best time to get a true resting
heart rate is first thing in the morning before you get out of bed).
 2. Maximum Heart Rate (MHR) = 220- your age
 3. Heart Rate Reserve (HRR)= Maximum Heart Rate - Resting Heart Rate

To determine your target training zone with HRR, do this: Take your resting pulse three
mornings in a row, just after waking up. Add all of them together, and divide by 3, to get the
average.

Recovery Zone - 60% to 70%

Active recovery training should fall into this zone (ideally to the lower end). It's also useful
for very early pre-season and closed season cross training when the body needs to recover
and replenish.
Aerobic Zone - 70% to 80%
Exercising in this zone will help to develop your aerobic system and in particular your ability
to transport and utilize oxygen. Continuous or long, slow distance endurance training
should fall under in this heart rate zone.
Anaerobic Zone 80% to 90%
Training in this zone will help to improve your body’s ability to deal with lactic acid. It may
also help to increase your lactate threshold.

4.6 INTRODUCTION TO LOW IMPACT

Low-impact aerobics is any aerobic exercise that promotes physical fitness but does not
stress musculoskeletal tissues and joints. People always have one foot on the floor during
low-impact aerobics. This minimizes the impact of your feet on the floor, unlike high-impact
aerobics which involves vigorous jumping.

Aerobics routines are commonly done with music. Along with using the muscles in your
lower body, you use your upper body to help raise your heart rate.

Low-impact shouldn’t be confused with low intensity because low-impact activity can still
significantly increase your heart rate to the point where it benefits your cardiovascular and
respiratory system.

Low-Impact aerobics is good for people with MS, arthritis, other physical challenges, and
seniors. In low-impact aerobics routines, you vary the muscles used and length of time
they’re used. This relieves the strain on your muscles and prevents over using one muscle
group which can create stiffness and discomfort.

4.7 DIFFERENT TYPES OF AEROBICS

Walking
Let’s look at some of the ways a walking habit can improve your health:

 Better cardiovascular fitness

 Stronger leg muscles
 Lower blood pressure
 Lower risk of heart disease, diabetes, bowel cancer and osteoporosis.
It’s also a safe, low-impact exercise that most people can do — and it’s especially good if
you’re overweight, unused to physical activity or pregnant.

Walking for 30 minutes a day at moderate intensity is great. Walking for a longer period of
time is better still.

Running

Like walking, running is an inexpensive exercise you can do anywhere at a time that suits
you. It is beneficial in helping to improve heart and bone health. Its advantage over walking
is that it improves heart fitness and burns kilojoules at a greater rate. It takes roughly an
hour for a walker to burn the same number of kilojoules that a runner burns in 30 minutes.

Jogging is running at a slower pace which is still a great aerobic exercise. Like walking,
running or jogging can be a social activity you can do with a friend or in a group. Many
areas have running clubs which welcome runners of all skill levels.

Swimming

If it’s too hot to walk or run, swimming can be a cool way to get fit. It’s a low-cost workout
for the whole body especially the muscles of the back, shoulder and arms and improves
flexibility as well. It’s a good way to exercise if you’re overweight, pregnant or have joint
problems as the water helps support your weight and can reduce the pressure on your
joints. The risk of injury to muscles, ligaments or joints is also low.

Aquarobics

These exercise sessions are done in a swimming pool and are available at some fitness
centers or through local community health services. Aquarobics is a low-impact way to
improve heart fitness and muscle strength without stressing the joints. It’s particularly
suitable for anyone who’s pregnant, has joint problems and is overweight or unused to
exercise.

Cycling

Cycling does double duty as an aerobic workout as well as being a low-cost, eco-friendly
form of transport. It’s good exercise for improving leg strength and toning leg and buttock
muscles — but with less stress on joints compared to running or walking. If you’d rather not
ride outdoors, exercise bikes at home or in a gym are a good alternative.
Spinning classes available at some fitness centres are another indoor cycling option. These
involve simulating different biking activities on a stationary bike — for example, cycling
uphill or sprints — and are choreographed to music.

Rowing

Rowing is a low-impact alternative to running or cycling that can improve heart fitness and
strengthen the muscles of the upper body, back and abdomen. You can enjoy rowing
outdoors by joining a rowing club or hiring a rowboat, or indoors using a rowing machine at
the gym or at home.

Boxing

This is a good aerobic workout that also boosts upper body strength — and helps you let
off steam. Boxing classes are widely available in many gyms. Some classes involve
sparring with a partner — you take it in turns to hold a pad or pads while the other person
punches them while wearing boxing mitts. Others involve no mitts or pads, just air punching
and other moves that simulate boxing training. You can also use a punching bag either at
the gym or in your own home.

Aerobic or ‘cardio’ classes

Available in most gyms and community centres, these classes keep you moving to music
using a variety of different exercises that raise your heart rate.

Team sports

Fast-paced sports such as soccer, netball or basketball provide an aerobic workout,

improve muscle and bone strength — and provide a social activity as well.

Dancing

Faster styles of dancing such as jazz, hip hop, African and Latin American can provide an
aerobic workout and improve flexibility and bone strength as well as being a lot of fun. It’s
also an indoor activity you can do in all weather conditions. Dancing classes are available
in many community centers, gyms and dance schools.

4.8 ARM AND LEG MOVEMENT

 Basic Movements

Certain movements are the foundation of step aerobics, particularly the movement aptly
named The Basic. Either foot can lead -- simply step up on the middle of the bench with
one foot and follow it with the other foot. Finish by stepping down with the leading foot,
followed by the other foot. The Alternating Basic move starts by stepping up with one foot,
followed by the other. The secondary foot steps down first, however, followed by the
leading foot.

The “V-step” is similar to the basic, but instead of stepping to the middle of the platform,
take a wide step with the leading foot to the corner of the platform. Step with the other foot
to the other corner of the platform, then step down to the floor behind the middle of the
bench. Repeat with the other foot leading.

 Leg Movements

Three of the most common leg movements in step aerobics are the knee lift, hamstring curl
and kicks. To do a knee lift, step up on platform to the corner closest to the leading foot and
bring the other leg through to a hip-high knee lift. Step back down with the secondary leg,
followed by the leading leg.

For a hamstring curl, step up on the platform with the leading leg. Bend the knee of the
secondary leg, bringing the heel as close to the glutes as possible. Step down with the
secondary leg, followed by the leading leg.

For a kick, step with the leading leg and pull the secondary leg through to a low kick. The
higher you kick your leg, the harder it works your body. Step down with the secondary leg,
followed by the leading leg.

 Repeaters

The instructor will often call leg movements Repeaters. This is because you will repeat a
leg movement, such as a knee lift or hamstring curl, more than once without shifting weight
to the secondary leg. Typically, repeaters are done three times. For example, a knee lift
repeater would require you stepping up on the platform with your leading leg, and doing
three consecutive knee lifts, only tapping your secondary foot on the floor briefly in between
each lift.

 Full-Body Movements

Some step aerobics movements require using your whole body to turn. For example, a turn
step is similar to the V-step; however, when you step down, your body turns so your side is
facing the bench. After the next V-step, it turns the other way. Another full-body movement
is Over the Top, which starts with the side of your body facing the step. Step up on the
platform with the leading leg, and then with the secondary leg. Step down on the other side
of the bench, first with the leading leg and then with the secondary leg. To get your heart
pumping, this move should be done as more of a hop or jump up and over the bench.

 Arm Movements
Using your arms during step aerobics helps get your heart rate higher. Three common arm
movements are bicep curls, lateral raises and arm circles. Bicep curls begin with your
elbows at the side of your body and palms of your hands facing upward. Bend your elbows
and raise your hands toward your chest as if you were lifting a dumbbell. For lateral raises,
lift your arms straight out to the side to shoulder height with your palms facing down. Allow
your elbows to lead this movement. For an arm circle, move your arms over your head in a
circular, clockwise motion. This movement is often paired with Over the Top.