PUSAT RANCANGAN KOKURIKULUM

KAMPUS KEJURUTERAAN, UNIVERSITI SAINS MALAYSIA

NAMA PELAJAR: ELAINE OOI CHIN WEN

NO.KAD PENGENALAN:920114-08-6036

NAMA KURSUS:SENAMROBIK ASAS

NAMA PENGAJAR:EN NORHIMAN BIN AHMAD

TAJUK:WHAT I HAVE LEARNED FROM BASIC AEROBIC COURSE?

From Basic Aerobic course, i have learnt about Aerobics is a form of physical
exercise that combines rhythmic aerobic exercise with stretching and strength training
routines with the goal of improving all elements of fitness (flexibility, muscular strength, and
cardio-vascular fitness). It is usually performed to music and may be practiced in a group
setting led by an instructor (fitness professional), although it can be done solo and without
musical accompaniment. With the goal of preventing illness and promoting physical fitness,
practitioners perform various routines comprising a number of different dance-like exercises.
Formal aerobics classes are divided into different levels of intensity and complexity.
Aerobics classes may allow participants to select their level of participation according to their
fitness level. Many gyms offer a variety of aerobic classes. Each class is designed for a
certain level of experience and taught by a certified instructor with a specialty area related to
their particular class.

There are many type of aerobic exercise. One of them is freestyle aerobic. Freestyle
aerobics is an aerobics style in which a group instructor choreographs several short dance
combinations and teaches them to the class. This is usually achieved by teaching the class 1-2
movements at a time and repeating the movements until the class is able to join the whole
choreography together. Aerobic music is used throughout the class. This is sometimes
followed by a strength section which uses body weight exercises to strengthen muscles and a
stretch routine to cool down and improve flexibility.

Step aerobics moves range from the very simple to the extremely advanced. From the
class, i have learnt several types of basic steps such as V-step, marching, single step, double
step, knee lift and others. Through this exercise, i also gain many benefit. For example,
exercise reduces stress. Exercise activates your endorphins, causing a natural high and a
sense of well-being. As a student, aerobic exercise is definitely a good way to reduce stress. It
also reduces your risk for heart disease and stroke. Coronary heart disease is the leading killer
in the Malaysia, and nearly half of them are women.

Figure 1: one of the basic step in aerobic exercise- knee lift