2017 – 89164 | SS 120: Basic Fitness Dance | Aug 14 & 16, 2019

BASIC FITNESS DANCE

Group Exercise – Physical Activity done in a - Funks – mixture of Ballet, Jazz,

group setting. Modern dance, street dance,
 Dance Fitness (Aerobics), Combat, hiphop, line dance
Martial Arts, and Mats Science - Jazzercise
 Instructor and Queue providing - Country Line dancing
synchronization (with musical - Latin Aerobics – Salsarobics, Zumba®
accompaniment – The upper hand of - NIA (Non-Impact Aerobics)
dance fitness) and coordination - Piloxing
o Jazz, Hiphop etc. COURSE OUTLINE
o Choosing appropriate music I. Introduction to Various group
that fits the components of a fitness
dance set. a. Zumba®
 Can be indoor and outdoor b. Hi-Lo Impact Aerobics
 Health benefits to each individual c. Cardio Kickboxing
d. Retro Aero
REQUIREMENTS e. Yoga / Pilates / Tai Chi
Individual Performance 20% II. Evolution of Fitness; Health-
 Attendance Related Components of Fitness
 Participation in class and grp III. Pre-Class Organization; Health
 Participation in Events Screening and fitness
o inside and outside CHK Assessment
Practical Exams 40%
Insight Papers 10%
o Req to attend 2 group Origin of Group Exercise
exercises - Kenneth Cooper “Father of
o 1 dance-based and 1 fitness- Aerobics”
based - Jackie Sorensen  Excellent aerobic
o Experience and Learnings capacity hehe
- 1968: the book of Aerobics was
(how the class was handled)
published
o Proof of Attendance
- Aerobics
Final Practical 30%
o “method of physical exercise
 Fitness Dance Marathon
for producing beneficial
 Video
changes in the respiratory
 Committee Work
and circulatory systems by
activities which require
Fitness Dance
meeting a modest increase in
- Aerobics classes generally involves
oxygen intake and so can be
repid
maintained”
o is particular form of aerobics
Genre / Syles
exercise
o rapid

“To dance is…Brebante”

 2017 – 89164 | SS 120: Basic Fitness Dance | Aug 14 & 16, 2019
o types
 Freestyle aerobics
 Pre-choreographed
aerobics
o Boom of Aerobics in 1980s
 1982 – Jane Fonda
 Richard Simmons
High to Low Impact Aerobics
- Increase injury rates
- 66% injury rate from High-impact
aerobics compared to 9% from Low-
impact aerobics
- 1990s Step Movement
Aerobic Dance to Group Exercise
- Removal of Dance Skills requirement
- term Group Exercise was used to
describe the broad scope of
activities that had emerged.
- Group exercise is designed to
enhance health-related components
of fitness
Forms of Group Exercise
 Water exercise
 Indoor Cycling
 Trekking
 Kickboxing
 Hip Hop
 Stability Ball classes
 Yoga
 Pilates
 Tai Chi
 Stretching
Evolution of Fitness
- 1970s to 1990s Aesthetic movement
- “Baby Boomers” started the fitness
movement and continue to dictate
its direction
- Image vs. Fitness
Baby Boomers’ Influences in the Trends in
Fitness

“To dance is…Brebante”

 2017 – 89164 | SS 120: Basic Fitness Dance | Aug 14 & 16, 2019
DECADE BBs’ AGE TREND
High-impact Aerobics,
1970s 20s
Running, 10K races
Low-impact Aerobics,
1980s 30s
Walking, 5K races
Step, Slide, Water Exercise,
1990s 40s
Indoor Cycling, Yoga
Functional Fitness, merging
2000s 50s
of Medicine and Fitness
CARDIORESPIRATORY TRAINING

SYSTEMS - all group exercise sessions have

- Steady-state training  continuous
training
o heart rate response: after rising,
goes on a constant flow
o jogging, biking, running, jumping
rope
- Interval training  timed or
sporadic
o heart rate response: has highs
and lows (like a wave)
o Fitness DanceNEW,
- Supercircuit training  interval
Cardio and Strength training
o heart rate response: different
kinds of patterns
o Swimming,
Key points for Cardio Conditioning Segment
1. Utilize a variety of muscle groups
2. Build a sequence logically and
progressively
3. Gradually increase intensity
a. for the first few minutes, travel
less, easy movements
b. make sure to keep moves less
intense by not using propulsion
type moves
4. Gives impact and/or intensity
options
movements that can vary impact
and intensity
- make sure that this
increase/decrease in impact and
intensity is balanced and
appropriate for the participants
o Jumps are high-impact
movements therefore it should
be followed by a moderate-
impact movement such as
walking or jogging
Key points for Conditioning Segment
- use music to create a motivational
atmosphere
- incorporate a post-cardio cooldown
- monitor intensity through Heart
Rate (HR) and/or Rate of Perceived
Exertion (RPE) checks
How to determine Intensity of Exercises
- Measuring Heart Rate
- Heart Rate Reserve and Target Heart
Rate
- Rate of Perceived Exertion
- Talk Test
- Target Heart Rate / Heart Rate
Reserve using Karvonen Equation
THR = MHRR (which is MHR-RHR) x
intensity (any from 40 – 85%) + Resting
Heart Rate (RHR)

TALK TEST
Impact and/or Intensity Options - Another subjective method of
gauging exercise intensity

“To dance is…Brebante”

 2017 – 89164 | SS 120: Basic Fitness Dance | Aug 14 & 16, 2019
- Talking while exercising

“To dance is…Brebante”