AEROBIC EXERCISE

PROGRAM
Module 5
PATHFIT 1- Movement Competency Training
General Objectives:
At the end of the unit, the students are expected
to:
■ Demonstrate the rhythmic activities and
dances accompanied with the music
■ Demonstrate exercise with knowledge and
mastery
■ Recognize the importance of physical exercise
■ Demonstrate basic steps in aerobic dance
■ Promote strong and healthy bones
■ Appreciate exercise as part of one’s lifestyle
■ Demonstrate an understanding of safe
participation in aerobic activities; and
■ Assess individual fitness level
What is Aerobic Exercise?
■ The word Aerobic literally means “with oxygen” or in the
“presence of oxygen”
■ A form of physical exercise that combines rhythmic
aerobic exercise with stretching and strengthening
routines with the goal of improving all elements of fitness
(flexibility, muscular strength and cardio-vascular fitness)
■ It is usually performed to music and may be practiced in a
group setting or it can de done solo and without musical
accompaniment
■ The word “aerobics” was coined by Dr. Kenneth H. Cooper,
a physician at the San Antonio Air Force Hospital in Texas
to denote a system of exercise he developed to help
prevent coronary artery disease
IMPORTANCE OF AEROBIC ACTIVITY

■ Tone muscles and increases leaned body

mass
■ Decreases tension and aid in sleeping
■ Increases general stamina
■ Controls body fat
■ Increases resistance to fatigue and extra
energy
■ Improves mood, reduces depression and
anxiety.
BENEFITS OF AEROBIC ACTIVITY
■ Improved of athletic performance
■ Improvement of positive and body
mechanism
■ Improvement of physical appearance
■ Reduction of risk in developing
osteoporosis
■ Reduction of stress level
■ Reduction of risk in developing common
aches and pains such as back neck and
shoulder discomfort
■ Performance of more work with lesser
fatigue
AEROBIC DANCE GUIDELINES
■ Wear clothing that will not constrict movement
■ Warm-up and pre-stretch before aerobic dancing.
■ After the warm-up, gradually progress to thirsty
intensity
■ Take your heart rate immediately following the
aerobic dance segment of your class
■ Always cool down from 3 to t minutes following
any aerobic exercise
■ Monitor and record recovery rate after an
aerobic exercise
AEROBIC DANCE PRECAUTIONS
To minimize the risk of injury, below are
recommended:
■ Avoid excessive and prolonged deep knee
flexion
■ Avoid excessive lateral movements to
minimize stress on the joints.
■ Avoid changing directions rapidly
■ Do not fling the limbs at any time, keep all
movements controlled.
■ Do not perform more than (4) consecutive
hops on one leg at a time to m the
musculoskeletal stress on the weight bearing
leg
■ Maintain proper body alignment at all times
■ When knees are bent or flexed, make sure
that all knees are centered directly over the
toes.
COMPONENTS OF AEROBICS
■ Warm-up 5 minutes- slow paced
movement preparing the body for
vigorous activity.
■ Pre-cardio for 5 minutes- conditioning of
the body, dynamic stretching ( head to
foot or foot to head)
■ Cardio 15-45 minutes- using the high and
low impact movement, slow to fast
movements
■ Post cardio for 5 minutes- slow pace
movement to lower the beat of the heart.
■ Cool down for 5 minutes.
Warm Up Exercise
■ Jogging in place- 16 counts left and right foot
■ Head rotation- 16 counts
■ Neck rotation- 8 counts to the left and 8
counts to complete slow rotation
■ Shoulder rotation- 16 counts
■ Arm circling- 16 counts
■ Knee rotation- 8 counts forward, 8 counts
backward
■ Feet rotation- 8 counts forward, 8 counts
backward
■ Steps forward- 8 counts forward, 8 counts
backward
■ Leg lifting- 8 counts forward, 8 counts
backward
■ Jumping jack- 8 counts forward, 8 counts
backward
Answer the following
questions comprehensively.
1. Why is exercise so good for your health? (10
points)

2. How do you define working out? (10 points)

3. Are you Physically Fit?