EXERCISE FOR

FITNESS
 EXERCISE FOR FITNESS
• Healthy living and physical fitness are closely
connected. Being physically fit not only helps people
live healthy lives, it also helps people to live longer.
Physical activity is defined as any movement that spends
energy.
• Exercise is a subset of physical activity, but it is an
activity that is structured and planned.
 BENEFITS OF EXERCISE AND
PHYSICAL ACTIVITY
• PHYSICAL BENEFITS
1. Lowers the risk of heart disease and heart attack
2. Significantly decreases the risk of high blood pressure though high
blood pressure also is regulated by nutrient and food intake.
3. Lowers levels of bad cholesterol and reduces risk of clogged arteries.
4. Decreases the risk of certain types of cancers such as colon cancer.
5. Reduces the risk of certain types of joint paints and arthritis.
6. Builds and maintains healthy muscles, bones, and joints. Reduces
decalcification of the bones.
7. Improves the metabolism and strengthens the immune system.
8. Reduces the risk of premature death.
9. Reduces or maintains healthy body weight.

•MENTAL BENEFITS
1. Physical activity has a relaxing effect and can improve sleep.
2. Depending on the selection and variety of physical activity and
sports, it can provide daily variety fun, develop the sense of
competitiveness, as well as open up to new social environment.
3. Physical activity gives a sense of
achievement and self-satisfaction in taking
health person into your own hands.
4. Develops short-term satisfaction and
motivation to achieve longer term health
goals.
5. Raise the levels of endorphin in the body
 AEROBIC EXERCISE
• refers to exercise that involves and improves oxygen
consumption by the body. Aerobic means “with oxygen” and
refers to the use of oxygen in the body’s metabolic or
energy-generating process.
• “Aerobic dance is a fun way to get fit. Aerobic dance
combines fat-burning aerobic movements, muscle-building
exercises, and stretching into routines that are performed to
music”
• It is usually offered at 3 intensity levels:
1. LOW IMPACT- is usually for beginners. It is performed
at lower intensity and at a slower pace.
2. INTERMEDIATE LEVEL- dancers start to receive the benefits of
dance aerobics. Their lungs and heart become stronger and more efficient.
3. HIGH LEVEL INTENSITY- dancers work extremely hard and this
also helps become more efficient and stronger.

•BENEFITS OF AEROBICS
Develops overall fitness
Improves all the health-related fitness components (muscular strength and
endurance, flexibility, cardiovascular fitness, and body composition).
Rhythmic movements develop and increase coordination and balance.
Decreases risk of cardiovascular disease
Reduces blood pressure
Lowers cholesterol
Enhanced bone health
Healthier weight
• PSYCHOLOGICAL EFFECTS:
Reduces depression
Improves self-esteem
Reduces stress
Improves overall quality of life
 TYPE OF AEROBICS
1. LOW-IMPACT-this type of aerobics
keeps one foot on the ground.
2. HIGH-IMPACT-this type of aerobic
involves some jumping movements and
is appropriate for more advanced
exercises than beginners.
3. STEP AEROBICS-this type of aerobic is
done on an adjustable platform using a variety
of movements designed to take advantage of
the stepping-up movement.
 BASIC AEROBICS
EXERCISE
1.BASIC- can be done with the right (R)
or left (L) foot leading.
2.ALTERNATING BASIC – begin
with foot leading then tap with the
opposite foot and step with that foot.
3. V-STEP- take the feet wide on the step and
then close together on the floor
4. ALTERNATIVE V-STEP – begin with one
foot leading wide, the tap with the opposite foot
and step wide with that foot.
5. KNEE LIFT – step with one foot and lift the opposite
knee.
6. ALTERNATING KNEE LIFTS – step with the R foot
and lift the L knee. Place the L foot on the floor followed
by the R foot. Step with the L foot and lift the R knee.
7. HAMSTRING CURL – step with the one foot and
bring the opposite heel toward your rear until there is
tension in the hamstring muscle.
8. ALTERNATING CURLS – step with the R foot and
curl the L leg. Place the L foot on the floor followed by
the R foot. Step with the L foot and curl the R leg.
9. KICKS – step with one foot and kick the opposite leg.
10. ALTERNATING KICKS – step with the R foot and
kick the L leg. Place the L foot on the floor followed by
the R foot. Step with the L foot and kick the R leg.
11. SIDE LIFTS – step with the one foot and lift the opposite
leg to the side.
12. ALTERNATING SIDE LIFTS – step with the R foot
and lift the L leg to the side. Place the L foot on the floor
followed by the R foot. Step with the lift the R leg to the side.
13. HIP LIP or GLUTE LIFT – step with one foot and
lift the opposite leg back.
14. ALTERNATING HIP or GLUTE LIFTS – step the
R foot and lift the L leg back. Place the L foot on the floor
followed by the R foot.
15. LUNGE – from the top of the step, lean forward and
touch your toe on the floor behind you. Your weight
should be slightly forward-not on the foot that is touching
the floor. DO NOT press your hells down in this move,
just touch the toe and return the foot to the step platform.
16. REPEATERS – Any alternating step pattern where
the weight bearing phase of the movement (such as knee
lifts, hip lifts etc…) can be repeated (usually thrice)
*examples: REPEATER KNESS and REPEATERS
CURLS
17. DIAGONAL or CORNER TO CORNER – the
side of your body is facing the step. Rather than going
over the top to other side, go over at the diagonal so you
end up on the other side at the opposite end of the step.
STEP AEROBICS TERMINOLOGY
(ARM MOVEMENTS)
1. BICEP CURLS
2. ALTERNATING
BICEP CURLS
3. HAMMER
CURLS
 4. TRICEP
KICKBACKS
5.LOW
ROW
5.UPRIGHT
ROW
6. FRONTAL
RAISE
7. LATERAL
RAISE
9. FRONTAL
PULL
 10.
OVERHEAD
PULL
11. ARM
CIRCLES
 12.
SHOULDER
PUNCH
 13.
OVERHEAD
PRESS
14. PECK
PRESS
 15.
DOUBLE
16. SLICE
PREPARED BY:
MANAOG, ANGEL JR. PANIS BSCE I
CURATIVO, REYMARK BSCE I