PHYSICAL EDUCATION AND HEALTH POINTERS TO REVIEW

AEROBICS AEROBIC ANAEROBIC

CALISTHENICS
FLEXEBILITY RESISTANCE
EXERCISE EXERCISE EXERCISE EXERCISE
 Refers to the Exercises or Activities done regularly
for a prolonged period of time. And which demand Rh yth m ic a l a n d Fo c us o f d e v 't o f
Re fe rs to m usc le
stre n g th a n d
large amount of oxygen. Im p ro ve Im p ro v e re p ititive m o b ility in t he
e n d u ra nc e
c a rd io va sc u la r c a rd io v a sc u la r m o ve m e nt jo in t a n d
 The word “Aerobics” means re sp ira to ry fitn e ss re sp ira t o ry fit ne ss using w e ig ht o f lo sse n in g tig ht
tra ining usin g ,
w e ig hts, b a n d s,
WASTE OXYGEN. t he b o d y m u sc le s
tu b e s

Im p ro v e Im p ro ve p o stu re ,
BRIEF HISTORY OF AEROBICS m o b ilit y, Im p ro ve p o stu re m usc le , to n e a n d
The b e st a c tiv ity Th e b e st a c t ivity
 1968, Dr. Kenneth H. Cooper (considered as Father t o b u rn b o d y fa t t o b urn b o d y fa t
c o o rd in a tio n,
a n d m u sc le
a n d ra n g e o f
m o ve m e nt
m a ss a nd
in c re a se
of Aerobics) an exercise physiologist from San Importanceto n e of AEROBICS m e ta b o lism
Antonio Air Force Hospital coined the Term  Tones muscles and increases leaned body mass.
Run n ing , Ru n ning ,
“AEROBICS” in his exercise book. To help prevent Jo g g ing, Decreases
Jo g g in g , tension
Exe rc ise s d u ring Dyn a m ic ,
We ig h t tra in ing ,
Sc u lp t c la sse s,
Coronary Artery Disease. Wa lking , Aero b ic Increases general
Wa lkin g , Ae ro b ic PEstamina
C la sse s Ba llistic , St a tic
a n d Sw im m in g
Da nc e C la ss Da n c e C la ss
 1969, Judi Sheppard & Jackie Sorenson are the  Controls body fat
Pioneers who have created the early form of dance  Give extra energy
based on routines that became the basis of group  Reduces depression and anxiety
classes.
 Aerobics exercises done continuously for a period of AEROBIC Dance Guidelines
approximately 30-45 minutes at least three times a  Wear clothing that will not constrict movement.
week.  Warm – up and pre – stretch before aerobic dancing.
 Always cool down from 3 to 5 minutes following an
LIST OF EXERCISE GOALS & aerobic exercise.
OBJECTIVES
 Improved Health – Improved health and greater TERMINOLOGIES
physical fitness are among the more popular goals 1. DURATION – The amount of time spent on each
people have when embarking on a new exercise aerobics session.
routine. Cardiovascular exercise is especially 2. INTENSITY – The amount of force or energy
important in this regard since it increase heart health. spent during workout.
 Weight Loss – Another objective you may strive for, 3. FREQUENCY – How often aerobic activities are
exercise helps burn calories and tone muscles. A performed
combination of cardiovascular and strength training 4. WORKOUT – A planned series of exercise.
exercise are best since they will burn calories and 5. STRETCHING – Exercise that increase the ease
pounds. and degree in which muscle or joint can turn,
 Increased Strength & Stamina – A dedicated practice bend and reach.
to resistance or strength training will build strength 6. FLEXIBILITY – The ability to move joints or
and stamina. muscle to full range of motion.
 Improved Mental Health – Exercising regularly can 7. CARDIOVASCULAR ENDURANCE – Capacity
improve your psychological health as well. Exercising of the heart, blood vessels and lungs in delivering
has been shown to increase endorphins which help you nutrients and oxygen.
to feel more positive and happy. 8. CAROTID ARTERY – Pair of arteries that pass
up the neck.
9. TARGET HEART RATE – A desired range, heart
reached during aerobic exercise.
10. FOOTWORK – Refers to the movement of the
foot.
11. RESTING HEART RATE – Heart beat during
TYPES OF EXERCISE rest.
12. RADIAL ARTERY – Located at the thumb side
edge of the wrist.
 PHYSICAL EDUCATION AND HEALTH POINTERS TO REVIEW
13. RECOVERY HEART RATE – Heart rate after maximum capacity after deducting age while
vigorous activity. exercising.
3. RECOVRY RATE – This is the number of pulse
LOW IMPACT DANCE AEROBICS beats taken five to ten minutes after workout or
after walking or stretching in the gradual cool
Is a slow movement of basic steps or routine; Lower
down. Two heartbeats should go back to normal.
energy movements with NO jumping.
4. THE KARVONEN FORMULA is a mathematical
 March
formula that helps you to determine your target
 Double Knee Lift
heart rate training zone.
 Double Side Steps
FORMULA:
 Grapevine = ((max HR – resting HR) x % Intensity) + resting
 Heel Press HR
 Knee Lift
 Leg Curl
 Lunges
 Mambo
 Side Step
 Touch Step
 V-Step
 Walk Forward & Backward

HIGH IMPACT AEROBICS DANCE

A very energetic and vigorous form of exercise which
features lots of movements that lifts you off the ground.
 Cross over knee lift
 Hop
 Leg curl & cross back
 Power jack
 Repeaters knee lift
 Front kick
 Side kick

ARM MOVEMENTS
 Arms Up
 Arms cross in front
 Bicep curl
 Front raise
 Lateral raise
 Arm push
 Punch
 Arms pull down
 Triceps kickback
 Alternate arm push

MONITORING HEART RATE

1. RESTING HEART RATE – This is the number of
pulse rate beat at rest.
BOYS – 75 Beats ; GIRLS – 80 Beats
2. WORKING HEART RATE or EXERCISE
HEART RATE or TARGET HEART RATE –
This is the 60-80 percent of your heart’s