Aerobic dance and aerobic exercise
were developed by KENNETH H.
COOPER, M.D., an exercise
physiologist of the US Air Force
Dr. Cooper, an avowed exercise
enthusiast, was personally ang
professionally puzzled about why
some people with excellent muscular
strength were still prone to poor
performance at tasks such as long-
distance, running, swimming, and
bicycling.
 His groundbreaking book,
AEROBICS, was published in
1969, and included scientific
exercise programs using running,
walking, swimming, and
bicycling.
Kenneth Cooper (1982) was
considered as the “Father of
Aerobics” gives the following
benefits based on research.
In simple language Aerobic means
with “air”. By “air” it means oxygen.
 It refers to continuous utilization
of oxygen by the body during
certain physical activities.
Aerobic Exercise refers to exercise,
which is of moderate intensity,
undertaken for a long duration
Aerobic means “with oxygen” and
refers to the use of oxygen in a
muscle’s generating process
5-10 minutes of warming up at an
intensity of 50-60% of maximum
heart rate
20 minutes of exercise at an intensity
of 70-80% of maximum heart rate
5-10 minutes of cooling down at an
intensity of 50-60% of maximum
heart rate
American College Sports Medicine
(ACSM) define aerobic exercise as
“an activity that uses large muscle
groups, can be maintained
continuously, and is rhythmic in
nature.”
Aerobic Dance is a fun way to get fit.
 Combines fat-burning aerobic
movements, muscle-building
exercises, and stretching into
routines that are performed to
music.
 Dance forms are used, including
disco, jazz, and ballet.
Low impact class is conducted at a
slower pace and is easier to do
Intermediate classes, dancers
benefit their heart and lungs as they
gain overall strength and flexibility.
The advanced classes, also called
high impact, are for fit people who
want a hard workout.
Over-use of muscles will cause them
to fatigue and increase risk for injury.
The best clothing for aerobic dance is
lightweight and allows freedom of
movement.
 Wear shoes that give good
support and cushioning to the
ball of your feet
Walking/Jogging – most convenient
cardio-respiratory endurance activity
 This activity should be done at
least three times a week on
alternate days (M-W-F).
 The lower your RHR becomes,
the better your cardio-
respiratory endurance will be.
 Kenneth Cooper gave the
definition of walking, jogging,
and running in terms of speed
per mile (1 mile = 1.609
kilometers).
Rope Jumping – piece of rope is an
ordinary ma’s fitness equipment.
 Rope jumping is very good
exercise for cardio-respiratory
endurance.
 Improve agility, strength (legs),
coordination, and rhythm.
 Rope jumping should be done on
a wooden floor or rubberized
surface.
BASIC JUMPS:
 Basic Jump – Jump to both feet
and land on balls. Keep feet,
LOCOMOTOR MOVEMENTS
ankles, and knees together.
 Skiers Jump – Jump side to side,
bend knees slightly as you land.
 Straddle Jump – Jump and land
feet apart, shoulder-length, to
basic bounce.
 Scissor Jump – Jump with 1 foot
forward (8-12 and return inches
apart). Repeat with the reversed
position of the feet.
 Hop and Kick – Hop on R foot
and kick/swing L leg forward.
Repeat with reversed position of
the feet.
Cooper recommended that you start
with 8-minutes workout with rests
(skip slowly or walk) in between as
often as necessary.
Choreographed aerobic dance,
currently participated in by millions
of people, is a form of exercise
throughout the world.
Low impact aerobics strives to lessen
the number of injuries associated
High impact aerobics routines utilize
few, if any, movements that allow
one foot to stay on the ground at all
times.
Knowledgeable instructors will know
how to greatly increase the use of
arm movements and kick steps
Walking
Walk briskly forward (8 cts.), backward
(8 cts.), clockwise (8 cts.), and counter
clockwise (8 cts.), arms swinging at the
sides. Try arm movement variations.
Jogging Variations
a. Jog in place, hands moving right and
left as in a car wiper.
AXIAL MOVEMENTS
b. Jog in any direction with arms
moving up and down
c. Jog in place in any direction shaking
hands in any level.
Jumping Variations
a. Jump side to side with arms clasped
overhead.
b. Jump forward, backward, sideward,
right and left thrusting arms upward
and back to thrust position.
c. Jump twice backward right and
obliquely backward left with arms
thrusting forward and back.
d. Jumping jacks with hands clasping
overhead at every straddle jump.
e. Jump-twist your body to the right as
you swing your arms to the left. Repeat
jumptwist to the left, swinging arms to
the right.
Hopping Variations
a. Hop on R foot 4 times with L knee
stretching forward and bending
backward on each count. Hands on
waist. Repeat with the reversed
movements of the legs.
b. Hop on one foot in zigzag or circle
formation. Repeat with the other foot.
c. Step on R foot, then hop on same
foot as the R hand touches the
extended L leg in front. Repeat with the
reversed position of the legs and arms.
Arm Circling
a. Circle arms forward from the
shoulders with hands as if pushing an
object (8 cts.)
b. Repeat circles backward (8 cts.)
c. Repeat (a) and (b) (16 cts.)
Scissors
a. Cross extended arms in front and do
the scissors moving arms gradually
upward (8 cts.)
b. Repeat (a) arms gradually moving
downward (8 cts.)
c. Repeat (a) and (b) (16 cts.)
Arms Thrusting (closed fist)
 a. Thrust R and L arms alternately
forward and sideward (8 cts.) Repeat.
b. Repeat thrusting arms upward
alternately (8 cts.)
Hands Push
a. With fingers pointing upward, push
hands alternately forward in front (4
cts.)
b. Push hands alternately upward,
fingers pointing backward (4 cts.)
c. Push R hand sideward, L hand
sideward left alternately (4 cts.)
Elbow Jerk
With both arms bent on chest, push R
elbow sideward right twice (2 cts.), and
L elbow sideward left (2 cts.).
Opposite Swing
a. With knees slightly apart, twist upper
body from the waist to the left as you
swing extended arms to the right (1 ct.)
b. Repeat twist to the right and swing
arms to the left (1 ct.)
Elbow-Hip Touch
a. Push R hip to the right with R elbow
touching hip (1 ct.)
b. Repeat (a) to the left, L elbow
touching left hip (1 ct.)
DANCE STEPS W/ SUGGESTED MOVEMENTS
Step Point
a. Step L foot in place (ct. 1), point R
foot sideward right as you bring both
arms obliquely upward left (ct. 2).
b. Step R foot in place (ct. 3), point L
foot sideward left as you bring both
arms obliquely upward right (ct. 4).
Close Steps
a. Step, close to the right 2 times (cts. 1,
2, 1, 2), arms bending upward (ct. 1)
b. Repeat (a) to the left.
c. Repeat (a) and (b) several times.
Step and Cross-Kick
a. Step R foot slightly to the right, arms
in revered T position (ct. 1), crosskick L
leg across the R foot as you fling arms
obliquely upward left (ct. 2).
b. Repeat (a) starting with the L foot
and fling arms in the opposite direction
(cts. 3, 4).
Cut
a. Cut L foot with R foot sideward, arms
extended at the sides (ct. 1). Cut R foot
with the L foot sideward (ct. 2).
b. Repeat (a) 3 times more.
c. Cut L foot backward with R foot as
you fling both arms backward (ct.1). Cut
R foot with the L foot, fling arms
forward (ct. 2).
d. Repeat (c) 3 times more.
Twist
a. Standing with one foot forward, twist
body forward (cts. 1-4) and backward
(cts. 5-8).
Step-Cross-Step-Kick
a. Step R foot sideward, right arms in
revered T position (ct. 1)
b. Cross-step L foot over R foot, arms as
in (a) (ct. 2).
c. Repeat (a) (ct. 3). d. Kick L foot
forward arms upward, (ct. 4). e. Repeat
(a)-(b) stepping L foot sideward
Tinikling In and Out (Fast ¾ time)
a.Jump twice, feet together (cts. 1,2).
b.Jump once, feet apart (ct. 3)
c. Repeat (a) and (b) 7 times more.
d.Jump to face right about or opposite
direction and repeat 8 times more.
Charlestone
a. Step R foot forward, arms moving
naturally toward the right (ct 1.).
b. Raise L foot forward, arms moving
toward the left (ct.2).
c. Step L foot forward, arms moving
toward the right (ct. 3).
d. Swing R foot sideward-backward to a
point in rear, arms toward the left (ct.
4)
Swing and Project
a. With knees slightly apart, swing hips
right and left alternately, arms on waist
moving with the swinging of the hips
(cts. 1-16).
b. Contract and project abdominal
muscles forward and backward, arms
slightly raised (cts. 1-16).
Cha- Cha Jump
a. Step R foot backward, arms in
reversed T position (ct. 1), step L foot in
place (ct. 2), step R foot in place (ct. 3),
pauses (ct. 4).
b. Jump 4 times sideward right and left
alternately arms upward moving
naturally left and right alternately.
Gymnastics is a sport involving
performance of exercises requiring
physical strength, flexibility, agility,
coordination, balance, and grace.
Artistic gymnastics is the best known
and most popular of the gymnastics
sports governed by the Federation
International de Gymnastic (FIG).
Gymnastic activities have been
employed by several countries as a
means of developing the physical
fitness of their people.
Ancient records have shown that early
China, Persia, and Egypt were already
using gymnastics to improve the health
and physical fitness.
Kung fu, a series of exercises, was
practiced in China because of its
medicinal effects in the body.
Persia was considered to have the best
army during her time because of the
systematic gymnastics program planned
for their soldiers
Egypt, children participated in tumbling
activities.
Originating in Greece, the term
gymnastics literally means naked art
Calisthenics, also of Greek origin,
means beautiful strength.
Romans conquered the Greeks and
adopted the Grecian form of
gymnastics
Dark Ages, gymnastics and formal
physical activities came to a standstill.
18th century, modern gymnastics
began to develop
In Germany, Johann Basedow
conducted the first course in
gymnastics as part his curriculum
Johann Guts Muths, an educator who is
called the “Godfather of Gymnastics”
used the fundamentals 86 of Greek
gymnastics but added many activities
such as walking on balance beam
Frederick Jahn is considered the
“Father of German Gymnastics”.
 His people by organizing the
gymnasts into Turnen Societies.
 Jahn was credited for creating a
system known as TURNEN
(gymnastics) from which the
TUNVEREIN (gymnastic society)
arose.
Adolf Spiess is known as the “Father of
School Gymnastics” in Switzerland.
 He utilized the gymnastics of
Guts Muths and Jahn in
Switzerland
Pehr Ling is the “Father of Swedish
Gymnastics”.
 He believed in the therapeutic
and corrective values of
exercises.
Franz Nachtegall is the “Father of
Danish Gymnastics”
The Young Men’s Christian Association
made great contributions to the spread
of gymnastics by installing complete
gymnasium sets.
The modern sport of gymnastics
originated from the gymnastics of that
time.
They are marching, calisthenics, of free
hand exercise, tumbling or acrobatic
exercise including stunts and pyramid
building and light and heavy apparatus
exercises.
The second phase of gymnastics refers
to the competitive gymnastics.
Some gymnastic equipment is produced
commercially in the Philippines.
A vaulting box is a satisfactory
substitute for a more expensive side
horse.
Kapok mattresses can be made into
tumbling mats by wrapping them again
in new and strong materials.
The official gymnastic court is 40 by 40
feet. Lacking this, an outdoor grassy
area can also be used.
Best uniform to use in gymnastic
activities is the leotard
 The gymnast should not use
footgear.
Tumbling is the most important of all
gymnastic activities.
 Can be performed indoors on
mats or out-of-doors on the
lawn, in a park, or on a beach
 Develops the basic physical
qualities of agility, flexibility,
balance, power, strength, and
endurance.
Forward Roll (Standing Position) –
From the standing position the
performer bends forward at the waist
and reaches for the mat with the hand
at shoulder width apart
 For a beginner, start from a squat
position, feet together, then
raise hips or buttocks higher,
tuck head in and start lowering
shoulders and roll forward.
Backward Roll (Squat Position) – From
a squat position place the hands on the
mat well in front of the body.
Cartwheel – can be done either with
the right or left foot forward. A left foot
forward cartwheel is described here.
Handstand
Roundoff – one of the most important
tumbling stunts as it is used to start
most backward movements.
Handspring – starts with a run and a
skip takeoff the same as that used for
the roundoff
Backward Extension Roll – This stunt is
a backward roll to a momentary
handstand followed by a rapid snap-
down to the feet.
Fish flop – common name given to a
backward extension roll that is
completed with a chest roll on the mat
instead of with a snap-down to the
feet.
Forward and Back Somersault
Conditioning exercises of various types
should proceed or parallel the practice
of gymnastics for four reasons
Spotting is a must if the performer is
still unsure of her ability, or does not
have sufficient skill for the element
being performed.
The trainer or teacher must be present
and on hand during every gymnastic
practice.