Introduction To Dance Aerobics PDF

INTRODUCTION
TO
DANCE AEROBICS


Exercise

Produce wide range of physical, psychological, biochemical and psychological changes.


Principles of Exercise

1. Training
2. Individualism
3. Variety
4. Active involvement
5. Law of Overload
6. L...

INTRODUCTION
TO
DANCE AEROBICS


Exercise

Produce wide range of physical, psychological, biochemical and psychological changes.


Principles of Exercise

1. Training
2. Individualism
3. Variety
4. Active involvement
5. Law of Overload
6. Law of Reversibility
7. Law of Specificity

Movement

-As the primary approach.
-Is where we go, with what, how we go for how long. Basic movement is body awareness through space, force and time in an imaginative and creative way. Fundamental movements become the foundation for successful participation in games sports, dance, gymnastics and other physical activities.


 Types of Body Movements
Axial Movement

Are movements done by a part or several parts of the body in stationary place while standing, kneeling, sitting or lying.


Examples:
Bend/flex, lift/raise, stretch/extend/straighten, twist, circle, swing, turn/rotate


Locomotor Movements

Are movements that bring the performer
from one place to another.
For preparatory movements are point, step, place and spring.


Examples:
Walk, run, hop, skip, leap and jump.




 Direction of Movements
1. Forward
2. Sideward
3. Upward
4. Downward
5. Diagonal or Oblique
6. Clockwise
7. Counter clockwise
8. Backward
 Types of Formations
1. Mass
2. Circle
3. Square
4. Star
5. T
6. V
7. H
8. Diagonal Kenneth Cooper Father of “Aerobics” 1968: the book Aerobics was published 1970 publication of The New Aerobics made way to the spring of aerobic dance Kenneth Cooper 1986 – Official definition of Aerobics was submitted to Oxford English Dictionary Aerobics

It is the term used to refer to metabolic
process needing the use of oxygen.


Anaerobic

Means without oxygen. Short and sharp and it is frequently used by athletes to increase their capacity of speed and to enhance their performance.
Lactic acid

A by-product of the metabolic processes that occurs during vigorous physical activity; a cause of muscle fatigue. Aerobics Dance

is the term used referring to a mode of exercise to develop cardio-respiratory endurance.


Benefits

1. Build up confidence and physical appearance.
2. Recover from fatigue quickly.
3. Reduced risk in coronary heart diseases.
4. Reduction of stress.
5. Improved work performance.
6. Controls body fat. Dance Aerobic Guidelines

1. Wear clothing that will not constrict movement.
2. Warm up and pre-stretch before joining dance aerobics class. This activity will prepare your body for vigorous aerobics exercise minimizing the risk of injuries.
3. After the warm up gradually progress to more intense movement. A sudden increase in the intensity of exercise could cause an abnormal heart response exercise.
4. Always cool down 3 to 5 minutes. Aerobics Dance Precautions

1. Avoid excessive and prolonged deep knee flexion.
2. Avoid changing directions rapidly.
3. Do not performed more than 4 consecutive hops on one leg at a time.
4. Maintain body weight.
Things to remember before joining dance aerobics class:

1. Choose the best aerobics shoes. Consider comfort and fitting cushioning, stability and flexibility.
2. Wear proper clothing such as tights, shorts, jogging pants and comfortable T-shirt.
3. Ensure good ventilation of the exercise area.
4. Drink plenty of water to replace water in the body that has been used.
5. Get pulse rate after 45 minutes of vigorous activity to check if you are in your safe range. 6. After cool down, check if your heart beat goes back to its normal beat.


Heart rate monitoring.
The “KARVONEN” formula is a mathematical computation that helps uses maximum and resting heart rate training zone.
 Components of Aerobics
1. Warm up –slow pace movements, preparing the body for vigorous activity.
2. Pre-cardio –conditioning of the body, dynamic stretching (head to foot or vice versa).
3. Cardio –using high and low impact movement. Slow to fast movements.
4. Post Cardio –slow pace movement to lower the beat of the heart.
5. Cool down –free weights and floor works supportive conditioning abdominal exercises. Low Impact steps

Where one foot is always in contact on the floor in an effort to reduce the amount of impact shock lower energy movements abdominal with no jumping.
Examples are march, touch step, side step, double side step, walk forward, chachacha, v- step, grapevine, lunge, knee lift, double knee lift, leg curl and heel press.





High Impact steps

Refers to movement in which the feet leave the floor.
Examples are hop, jack, jump and jog.


Arms Movements
Examples are bicep curls, lateral raise, press/arm push, arm pull, front raise, triceps kickback, arm cross in front, punch and arms up.