AEROBIC ACTIVITIES

• AEROBIC – moves your large muscles, such as

those in your arms and legs. Aerobic
activities make your heart beat faster than
usual. Regular aerobic activity strengthens
your heart and lungs. Examples: walking,
running, swimming, bicycling, dancing,
sports such as basketball and soccer.
MUSCLE-STRENGTHENING ACTIVITIES

•It improves strength, power

and endurance of muscles.
Examples: doing push-ups,
pull-ups and sit-ups, lifting
weights, climbing the stairs,
digging the garden.
BONE-STRENGTHENING ACTIVITIES

•It helps your bones grow and keeps

them strong. When your feet or arms
support your body’s weight, and your
muscles push against your bones,
these are bone-strengthening
activities. Example: jumping,
skipping, hopping
AEROBIC EXERCISE
Prepared by: Shane Francis Pagar
AEROBIC EXERCISE

• It refers to exercise that involves or 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.
• Many types of exercise are aerobic, and by
definition are performed at moderate levels of
intensity for extended periods of time.
AEROBIC EXERCISE

• “Aerobic dance is a fun way to get fit. It

combines fat-burning aerobic movements,
muscle-building exercises, and stretching
into routines that are performed to
music”.
• It is usually offered at three intensity
levels: low, intermediate and high.
 AEROBIC EXERCISE

• Low impact is usually for beginners. It is performed at

a lower intensity and at a slower pace.
• At the intermediate-level dancers start to receive the
benefits of dance aerobics. Their lungs and heart
become stronger and more efficient.
• At the high-level intensity, dancers work extremely
hard and this also helps heart and lungs become more
efficient and stronger.
AEROBIC EXERCISE

• A person can do aerobic virtually

anywhere. There are now aerobic
workouts on DVD or tapes for home use.
• Health clubs and gyms now offer countless
aerobic classes with all kinds of variations
to meet the fitness needs of all
participants.
TYPES OF AEROBICS

• LOW IMPACT. This type of aerobic keeps

one foot on the ground. This is very helpful
to those who are not capable of executing
jumping and hopping.
• HIGH IMPACT. This type of aerobic involves
some jumping movements and is
appropriate for more advanced exercisers
than beginners.
TYPES OF AEROBICS

• STEP-AEROBICS. This type of aerobic

exercise is done on an adjustable platform
using a variety of movements designed to
take advantage of stepping-up movement.
• WATER AEROBICS. This type of aerobic
exercise is done in the water like swimming
pool. This is a low impact aerobic exercise
because of the buoyancy of the water.
COMPONENTS OF A TYPICAL AEROBIC CLASS

• WARM-UP AND PRE-STRETCH (10 minutes). The

purpose of this is to increase blood flow to the
muscles and increase the rate of oxygen to
the muscles to get the body ready for
exercise.
• The warm-up includes movements that are
rhythmic, full range of motion that warm-up
all the large muscle groups.
COMPONENTS OF A TYPICAL AEROBIC CLASS

• AEROBIC ACTIVITY (20 minutes). This is the

core part of the class. This component varies
with each class. This segment is performed at
an intensity of 50 to 85 percent of the target
heart rate.
• COOL-DOWN. (2 to 5 minutes). The purpose of
the cool down is to gradually lower the heart
rate and prevent excess pooling of blood in
lower extremities.
COMPONENTS OF A TYPICAL AEROBIC CLASS

• STRENGTH WORK(5 to 10 minutes).This is

often referred to as “abs”. This segment
builds core muscles of the stomach and
back. These muscles help improve
posture and perform aerobic movement
properly.
COMPONENTS OF A TYPICAL AEROBIC CLASS

• FINAL STRETCH (5 to 10 minutes). This

improves overall flexibility. Stretching
after vigorous exercise is often easier and
more beneficial than before.
• Stretches should be held for 10-30
seconds. All major muscle groups should
be stretched.
 BASIC STEPS IN AEROBICS EXERCISE

1. BASIC- can be done with the right (R) or left (L) foot leading. Step
up with one foot and then down (different instructors may use
different arm movements with this move).
Example: Basic Right- step up with the R foot first followed by the L
foot. Step down with the R foot first followed by the L foot.
2. V-STEP- can be done with the R or L foot leading. Take the feet
wide on the step and then close together on the floor (arm patterns
will vary).
Example: R foot step wide, then the L foot step wide. R steps down
on the floor near the middle of the step, then the L steps down.
 BASIC STEPS IN AEROBICS EXERCISE

3. ALTERNATING BASIC- begin with one foot leading then tap

with the opposite foot and step with that foot.
Example: Step with the R foot leading followed by stepping up
with the L foot. Step down with the R foot first followed by the
L foot tapping and then stepping up.
4. ALTERNATIVE V-STEP- begin with one foot leading wide, the
tap with the opposite foot and step with that foot.
Example: Step wide with the R foot leading followed by wide
with the left foot. Step down toward the middle with the R
foot, followed by the L foot tapping and then stepping wide.
 BASIC STEPS IN AEROBICS EXERCISE

5. KNEE LIFT- step with one foot and lift the opposite knee (can
be done with the right or left leg leading.
6. ALTERNATING KNEE-LIFTS- step with the R foot and lift L knee.
Place the foot on the floor followed by the R foot. Step with the L
foot and lift the R knee.
7. HAMSTRING CURLS- 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
(bring the heel to your rear). Place the L foot on the floor
followed by the R foot. Step with the L foot and curl the R leg.
 BASIC STEPS IN AEROBICS EXERCISE

9. KICKS- step with one foot and kick the opposite leg. (can be
done with the right or left leg leading)
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 one foot and lift the opposite leg to the
side. This move can be done with the right or left leg leading.
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 L foot and lift the R leg to the side.
ESSAY

•WRITE A 200 WORD ESSAY

ABOUT THE IMPORTANCE OF
AEROBIC, MUSCLE AND BONE
STRENGTHENING ACTIVITIES
IN OPTIMIZING OUR HEALTH.