UNIT 7: AEROBICUNIT 7: AEROBIC

PHYSICAL EDUCATION PHYSICAL EDUCATION DEPARTMENTDEPARTMENT

I.E.S PEÑALBAI.E.S PEÑALBA

HISTORYHISTORYThe origin of Aerobics dates from 1968. The origin of Aerobics dates from 1968. That year in the That year in the

USA the book USA the book ““Aerobics” Aerobics” was publishedwas published. . Dr. Kenneth H. Dr. Kenneth H. CooperCooper , wrote it. , wrote it. He was a military doctor who designed a He was a military doctor who designed a training program for the military. It consisted in long duration training program for the military. It consisted in long duration exercises in order to increase the physical fitness.exercises in order to increase the physical fitness.

From these ideas and the help of From these ideas and the help of Jackie SorensenJackie Sorensen, wife of , wife of a USA soldier, Dr Cooper begins to develop an aerobic dance as a USA soldier, Dr Cooper begins to develop an aerobic dance as a training method for the military wives.a training method for the military wives.

Nowadays Aerobic dance has differents versions (step, latin, Nowadays Aerobic dance has differents versions (step, latin, funky, hip-hop...), and it is practised by millions of people all funky, hip-hop...), and it is practised by millions of people all over the world. over the world. It is a healthy activity that improves endurance, It is a healthy activity that improves endurance, flexibility, coordination and strength.flexibility, coordination and strength.

In Spain, it was introduced for the first time in Barcelona.In Spain, it was introduced for the first time in Barcelona.

CONCEPTCONCEPT

AERÓBICAERÓBIC is a physical is a physical activity based on a activity based on a variety of movements variety of movements performed during long performed during long periods of time and periods of time and medium intensity. medium intensity. Those movements Those movements (steps) have a structure (steps) have a structure according to a musical according to a musical rythm.rythm.

Objectives of Aerobics:Objectives of Aerobics:• To improve the structure and function of To improve the structure and function of

internal organs (cardiovascular system)internal organs (cardiovascular system)• To improve the external appearance.To improve the external appearance.

The main advantage of this activity is that it works The main advantage of this activity is that it works every parts of the body, low and high.every parts of the body, low and high.

Aerobis improves:Aerobis improves:• Aerobic endurance.Aerobic endurance.• Endurance-strength.Endurance-strength.• Flexibility. Flexibility.

TYPES OF AEROBICS: TYPES OF AEROBICS:

LOW IMPACT AEROBICSLOW IMPACT AEROBICS::– This exercise keeps at least one foot on the ground at all This exercise keeps at least one foot on the ground at all

times.times.– The speed of the music is slower (135-148 beats per minute)The speed of the music is slower (135-148 beats per minute)

HIGH IMPACT AEROBICSHIGH IMPACT AEROBICS: : – There is aerial phase (jumps) There is aerial phase (jumps) – The music is faster (145-160 beats per minute) The music is faster (145-160 beats per minute)

There are a lot of aerobics modalities: afroaeróbic, There are a lot of aerobics modalities: afroaeróbic, latin aerobic, cardio-funk, aquatic aerobic, aerobic for latin aerobic, cardio-funk, aquatic aerobic, aerobic for kids, step, aerobox, etc.kids, step, aerobox, etc.

BASIC STEPSBASIC STEPS

MUSIC IN AEROBICS SESSIONMUSIC IN AEROBICS SESSION

Music is the most Music is the most important factor in an important factor in an Aerobics sesión. Aerobics sesión. Music is Music is very important for very important for motivation. Follow these motivation. Follow these advices:advices:

• Music must be mixed Music must be mixed with no breaks.with no breaks.

• The type of music should The type of music should be chosen according to be chosen according to the participants liking.the participants liking.

STRUCTURE OF THE AEROBIC STRUCTURE OF THE AEROBIC SESSIONSESSION

• Warm UpWarm Up (8-15 min). We use global steps using (8-15 min). We use global steps using every parts of the body. Low music speed (132 every parts of the body. Low music speed (132 beats/min)beats/min)

• Main PartMain Part (20-35 min). We develop the (20-35 min). We develop the choreography. choreography.

• Cool DownCool Down (5-7 min). (5-7 min). We perform easy, soft and We perform easy, soft and low intensity movements. low intensity movements.

• Strength exercisesStrength exercises (10-15 min). Sit ups, push ups… (10-15 min). Sit ups, push ups…• Stretching:Stretching: (5 min). 115 y 125 beats/min. (5 min). 115 y 125 beats/min.