PE 4 RECREATIONAL

SPORTS

CHAPTER IV

ACTIVE RECREATION:
ZUMBA

THE BEST INDOOR SPORT FOR YOU?

Zumba
Zumba, created by Alberto "Beto" Perez, is an individual dance sport
that became a success in the mid-1990s. Perez is a fitness instructor in
Colombia: one day in his class, he forgot his musical pieces so he
improvised music tapes of ballroom such as salsa, samba, and meringue.
From then on, he created dance fitness steps out of the music. Zumba
has grown all over the world and has become the most successful dance
fitness program for people of different ages, shapes, and sizes.

It has two kinds:

a. Zumba Toning targets the muscles of the body such as the abs, arms, and thighs.
b. Zumba Gold caters to the needs of the elderly.

A. Preparatory steps

1. Step R heel forward and L heel forward, and step R heel backward close L heel backward
(hands on waist).
2. Step R foot forward step L foot close to R while making an alternate upward motion of the R
and L arms.

3. Twist trunk to R and L alternately, and raise the R knee and L knee.

4. Bend Lelbow and close L fist on the level of chest, and make a thrust arms forward. (Repeat it
with the R elbow, and do it for 16 cts.)

B. Basic Zumba steps

1. March in place.

2. Make cha-cha-cha step (front step and back, then side step)

3. Step, close R foot making a square direction, and repeat with L foot.

4. Raise R arm upward while stepping R foot alternately, do it with the L arm and foot.

A. Health Benefits of Zumba

⮚ Lowers body fat percentage

⮚ Increases core and trunk strength
⮚ Improves balance Improves social interactions

B. Warm-Up and Cooldown Benefits of Zumba

a. Warm-up

⮚ Increases blood flow

⮚ Raises body core temperature
⮚ Stretches postural and core muscles
⮚ Loosens joints, ligaments, and tendons
b. Cooldown

⮚ Helps prevent muscular injuries and cardiovascular diseases

⮚ Stretches the muscles in these areas: neck, upper and midback, shoulder (deltoids), chest,
arms, core, quads, hamstrings, gluteal and hip regions, calves, ankles, and shins.

ELEMENTS OF ZUMBA

1. Cumbia-courtship dance popular in Latin America and Caribbean coasts of Colombia

Position yourself in a standing position with your feet placed shoulder-width apart. Step forward
with your right foot and bring your arm down at the same time. Step the side with your right foot
and extend your arm upward. Step to the back with the same foot and push your raised arm
toward the back. Imagine that you are preparing to throw a ball with your arm. Repeat this
sequence to the count of three (3) Repeat the same sequence using your left leg. When you are
already
comfortable with the steps, continue and add a rhythm to your body movements. 2. Merengue-
dance where partners are in a closed position; originated from Dominican Republic

One of the most common Zumba moves associated with merengue is the march because the
tempo dance move is very convenient. The march may be in the form of the following

a. Forward basic movement

b. Backward basic movement

c. Side basic movement performed with a closed standing position where partners move their
hips side to side and make deliberately small steps that make turning or switching sides controlled.
or limited, thereby toning the waist.

Variations of Merengue March

The march involves the use of hands. Start marching normally, ensuring that your feet remain
together. With every step, slowly start to twist your knee inward. At the same time, stretch your left
leg straight out while you raise the right one to shoulder length, bending it at the elbow. Swing your
arms overhead from side to side and alternate this movement with your legs, stretching your left
arm when you raise your right leg and vice versa.

3. Reggaeton- energetic dance; Latin form of hip-hop

Start with your feet together. Bend your right foot and drop your arm to your side. Make sure it
is pointing toward the floor and bend your left arm. Place your left arm on the center of your body,
covering your stomach. Return to the middle and bend your left foot. Repeat this step. This time
drop your left arm and vice versa. Then, return to the middle. Try this sequence faster by
interchanging your feet: two (2) singles and one (1) double. Try to cue yourself. "Single - single-
double double." Add "pop" (raise up and down) to your shoulders as you move, then pick up the
pace.

4. Salsa Zumba-lively and sensual dance with Latin American influences particular from Cuba and
Puerto Rico, originated in 1970s in New York City
 Stand with your feet together, then step to the right Bend your knees and return to the middle.
Step to the left. Bend your knees slightly and return to the middle. Try it a little faster. Slightly rock
to the side as you move. Loosen up your upper body and let your shoulders move with your feet
faster this time. Add some hip as you rock.

5. Travel Zumba

Bend your knees and slightly bend your arms Point them to the right toward the sky. Take four (4)
steps to the right. Use your hips to move and return to the middle. Repeat step 1. This time point
your arms to the left. Take four (4) steps to the left. Use your hips to move and try it faster.

Prepared By: MAEANN G. MANANGAN

Instructor