CHAPTER V

AEROBIC EXERCISE PROGRAM

“To ensure good health; eat lightly, breathe deeply, live moderately, cultivate
cheerfulness, and maintain an interest in life”
 William Londem

Learning Outcomes:
At the end of this chapter, the learners will be able to:

 Demonstrate the definition and phases and rhythmic activities and dances accompanied with
the music;
 Demonstrate exercise with knowledge and mastery;
 Recognize the important of physical exercises;
 Demonstrate good posture and movement;
 Demonstrate basic steps in aerobic dance;
 Provide students with fundamental knowledge in physical activities
 Promote strong and healthy bones;
 Appreciate exercise as part of one’s lifestyle;
 Demonstrate and understanding of safe participation in aerobic activities; and
 Assess individual fitness levels.

2. How do you define working out?

3. Are you physically fit?

 Health benefits of and Aerobic Exercise
1. Help reduce the risk of developing heart disease.
2. Increase energy.
3. Helps decrease anxiety and stress.
4. Helps you feel better,
5. Strengthens muscles.
6. Strengthens ligaments and bones.
7. Improves your body figure.
8. Maintain physically fit.
9. Improve sleep
10. Hels you reach a healthy good weight.
11. Improves efficiency of movement.
12. Decreases resting heart rate.

Warm-up Exercise
1. Jogging in place -16 counts left and right foot
2. Head Rotation -16 counts
3. Neck Rotation -8 counts to the left and 8 counts to complete slow rotation
4. Shoulder Rotation -16 counts
5. Arm Circling -16 counts
6. Knee Rotation -8 counts forward, 8 counts backward.
7. Feet Rotation -8 counts forward, 8 counts backward.
8. Steps forward -8 counts forward, 8 counts backward.
9. Leg lifting -8 counts forward, 8 backward.
10. Jumping Jack -8 counts forward, 8 side left and right.
11. Knee Push – up -8 counts forward, 8 backward
12. Seat – ups -16 counts
13. Curl – ups -16 counts
14. Bear Hug -16 counts starting from left.
 Aerobic Dancing and Exercises Accompanied with
Music.
Aerobic exercise is a physical exercise of low to high intensity that depends
primarily on the aerobic energy - generating process.
 Wikipedia

Aerobic means in the presence of or with oxygen.

You are familiar with exercises accompanied with music.

These are some of the example movements in any direction. Here are some suggested movements in
any direction. Here are some suggested movements without the use of equipment.
Study the different movement and combinations carefully. You can even create your own variations and
combinations.