MODULE 2
AEROBICS
Stress? Depressed? Afraid to the crowd? Feeling down? Not anymore!
Because this module will not just helping you to be fit but it also help you to boost
your confidence. If you want a stronger heart, a leaner body, lower cholesterol,
improved sleep, nothing beats aerobic exercise. You can strengthen your entire
cardiovascular system—heart, lungs and blood vessels—through regular aerobic
activities. A stronger, more efficient heart pumps out more blood with each beat.
Therefore, it beats less often, saving wear and tear on that vital organ
Physical fitness and health are the
basic purpose of aerobic exercises
and dances. Along with this goal,
aerobics also brings more goodness;
it provides socialization of the
participants. In the venue where
aerobic exercises are performed, new
friendships are formed.
Instead of going to gambling places, instead of drinking alcohol, lonely
people could go to aerobics exercises where recreation is experienced. “Lonely
people” as the phrase is used, refers to men and women of all ages who need to
socialize with other human beings outside of their day to day family encounter.
The module should take 2 hours to complete. Complete the module and
answer the quiz and activity by the end of the week.
1. What do you observe from the picture?
2. Did you recognize what they are doing?
3. Did you know the type of clothing they wearing?
Physical fitness varies according to people and time. Before the industrial revolution, or the
period when men looked at success on the basis of physical condition. Fitness is simply defined as
capacity to finish a task or activity of the day without stress and fatigue. Such definition is
precisely not enough.
Present time considers physical fitness a gauge of the ability of the body to fulfill a function with
efficiency and effectively both in work and leisure. It can also be described as condition that helps
one looks, feels and does his best. It is the ability to carry on some task which the unfit cannot do.
It is the ability to resist pressures.
Physical fitness includes the execution of the heart and lung, and muscles altogether. The fact is
that what the body does affect the mind tends to show that physical fitness affects the mind.
Physical fitness influences some levels of qualities of the mind, mental alertness and stability of
the emotion.
It is very important to note that physical fitness is a personal or individual activity. What
one likes to do to maintain fitness may vary from what others want. Age, sex, heredity
and even cultural limitation and personal habit make the demarcation of activities for
physical fitness. Other important things are: eating, if it is taken as habit should be
controlled and exercises of whatever kind the person can do should also be maintained.
The challenge of physical fitness is not the actual act of doing the exercise; it is not at all times the
physical strength to outsmart the pressures.
Gains from daily exercises
o There is proper development of bones and muscles.
o It helps one recover from sickness or accident.
o It improves muscles formation and helps reform posture and eventually the look.
o It helps control stress.
o It maintains height.
o It helps prevent heart failure and other forms of ailments.
o It delays aging.
o It develops social aspect of the person by playing with others in a team.
Literally, the word aerobics means air or oxygen. It is a physical activity, whether in a form of a
dance or in a form of an actual exercise. What makes it different from the other types of exercises is that,
aerobics activities are taken in a long duration of time, it means to say, there is an unstopped application
of oxygen in the body during the physical activity. This application of oxygen in a continuous process is
possible only depending on the condition of the heart. If the heart is pretty well it can utilize oxygen
continuously. More importantly, the utilization of the oxygen in the body helps the oxidation of fatty acid
which also helps lower the fat level of the person. Logically, aerobics is also a fat losing activity.
Activities considered as aerobics may include;
• Walking
• Bicycling
• Jogging
• Swimming
• Cross country skiing (in some countries with snow)
On the other hand, if aerobics is identified as physical activities in a long duration, there is a word
anaerobics which includes activities in short duration such as;
• Downhill skiing
• Weight lifting
• Springing
• Softball
• Soccer
• Football
Aerobics dances and exercises were first developed by Kenneth H. Cooper, a doctor of medicine
and physiologist of the U.S. Air force. He was wondering about people with great muscle power are poor
performance in a long duration activity like running, bicycling, swimming. He went into conducting a
research by looking at the athlete to utilize oxygen.
In 1968 he came up publishing a book, aerobics which became the universally accepted reference
on scientific exercises. Modern aerobic activities are based on the book. It even became the best seller.
Except for rope jumping, activities like jogging, running, swimming, bicycling and dancing are
performed 30-45 minutes in a minimum of 3 sessions a week. Their purpose is to develop cardio-vascular
endurance. Person with excellent performance of the heart and lungs considered physically good.
As previously explained, aerobic refers to the oxygen as used in the body while in actual physical
activity. The activity, moreover to be considered it as aerobic is undertaken in a long duration of time.
Effectively, aerobic exercise involves 5-10 minutes warm up with the intensity of 50-60 percent maximum
of heart rate. The exercise is ended with a five to 10 minutes of cooling down with a heart rate of 50 60
percent maximum.
Kenneth H. Cooper (Tulio 2008) had identified the following benefits from aerobics exercises.
1 Promotes strong and healthy bones;
2 Helps control life’s physical and emotional stresses;
3 Improves intellectual capacity and increases one’s productivity;
4 Aids in the natural way of losing weight and keeping it off;
5 Provides significant protection from heart disease;
6 Promotes better and more effective sleep.
Everyone likes to dance; even the physically impaired likes to do it.
There is fun in dancing although the person who dances does not find any direct reward of doing
it.
It is more enjoyable when dancing is done with awareness that it shapes the body.
Aerobic dance combines fun and fat burning.
The fact that it is called dance, it is performed in accordance to a musical tune.
Many aerobic dances use disco music, jazz and ballet.
Aerobic dance is performed according to three levels or classes. These classes are; low impact,
intermediate and advanced.
➢ The low impact class has a slower pace which makes it easy to perform. This class is not
well active and not enough to develop heart and lungs which make it fit for the beginners
in aerobic.
➢ In the intermediate class, performers could then improve the feat of the heart and lungs.
They could gain over all strength and flexibility.
➢ The advanced or high impact aerobic class fits to the people who desire for more
challenging physical activities or those men who want hard work.
Some points of advice in conducting an aerobic dances include, overused of a certain muscle, the
type of floor and the coverings of the floor. Precautions should be considered. The clear purpose of
enjoyment at the end or while the dance is performed would turn out bad if performers do not consider
safety as the basic step.
Overused muscles would increase risk of the performers. Concrete or tiled floors are not good for
high impact aerobic. Soft floor may also cause ankle sprains. Sticky or slick floors are also dangerous.
Hardwood or cushioned floor would be better. For clothing lightweight would allow movements.
Shoes that slide on the floor and would support cushioning of the feet are also better. Carrying a weight
of less than a pound would not pose risk if a performer would like to intensify the workout.
It is choreographed; it means that exercise is conducted with steps that follow the beat of music.
This type of exercise is known throughout the world where body building is concerned. Dance aerobic
towered above all the other style of conducting exercises. There are groups who even call it “jazzercise”
It was only in the most recent time when aerobic enthusiasts found more fulfillment and success
in a routine movement which are athletic in nature. Although music is still being used yet the movements
are athletic in form. One could take boxing in an exercise with music. Taekwondo at the same time is also
taken as aerobic exercise following the rock music because its fast beating instead of the traditional
jazzercise with complicated movements. Many sports instructors are developing their own
choreographed exercise. Particular team has its own particular exercise designed only for the team.
Instructors designing the exercise for their respective team consider primarily the steps that
lessen injuries yet give impact to the athlete’s condition. As suggested,
• The low level aerobics designers consider the steps that do not take both feet off the
ground at the same time. Imbalance in landing are usual occurrences hence injuries are
possible. Knowledgeable instructors who are designing the exercises must know some
alternative movements to avoid injuries.
• The high level aerobic demands the participants a high intensity workout to reach and
maintain the required heart rate. Movements that allow one foot on the ground at all
times would help participant to meet intensity. However, this kind of movement poses
risk to the performers. Good aerobic shoes and a good aerobic floor would not be the
sole solutions to protect the athletes. These items could help lessen the injuries. To,
reiterate, concrete floor, and floors with covering are the worst. Floors made of
hardwood are better.
• A combination of the high and low impact movements is now a popular aerobics class. In
practice the low impact movements are use as warm up and the cool down activities. In
the actual workout students could vary their activities depending on their endurance and
capability. If routines turn very complicate and intense that students could no longer
catch up, they could stay for a few moments until comfort is regained then they could
rejoin the workout. Fitness experts suggest studying the movements and combinations so
as the self-made one eventually come up.
Today music with accompanied exercises are very popular. In fact, there are regular TV programs
which direct the viewers to do the aerobic exercises at home. Although it is found effective to the
practitioners who are confined in their houses as circumstances could not let them go out, the
other important fiber of socialization through exercise is then suffered. Anyone can go to venues
where aerobic exercises are conducted. Movements induced by the beating of music with a
company of friends are like a single stone hitting two birds at the same time. It helps shape the
body, and helps create new friends.
Movements for routine exercises could be developed and performed without equipment. As
already said,
Essentials of Physical Education 1&2 Dr. Africa D. Manalo
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Fill in the blacks.
1. Literally, aerobics means __________.
2. Aerobics activities are taken in a __________ of time.
3. Logically, aerobics is also a __________ activity.
4. Aerobics dances and exercises were first developed by
__________.
5. Except for rope jumping, activities like jogging, running, swimming
and bicycling and dancing are performed __________ of 3 sessions
a week.
6. Person with excellent performance of the heart and __________
considered physically good.
7. Effectively, aerobic exercise involves 5-10 minutes’ warm-up with
the intensity of __________ maximum heart rate.
8. The exercise ended with a __________ of cooling down with a
heart rate of 50-60 percent maximum.
9. Promotes strong and __________ bones.
10. Helps control life’s personal and emotional __________.
11. Promotes better and more effective __________.
12. Aerobic dance combines fun and __________.
13. The fact that it is called dance, it is performed in accordance
to a __________ tune.
14. Aerobic dance is performed according to __________ levels
or classes.
15. The low impact class has a _________ pace which makes it
easy to perform.
• Create a video of you that dancing aerobic exercise.
• Minimum of 1 minute, maximum of 2minutes.