PE33 Dance Aerobics PDF

Physical Activities Towards Health and Fitness 3 – Dance Aerobics  Unit 1 INTRODUCTION TO DANCE TIME ALLOTMENT This learning guide will be discussed for four (4) hours, equivalent to 2 se...

Physical Activities Towards Health and Fitness 3 – Dance Aerobics  Unit 1 INTRODUCTION TO DANCE TIME ALLOTMENT This learning guide will be discussed for four (4) hours, equivalent to 2 sessions. INTRODUCTION Dance is an art form that shows expressions and is really involved with movement. Dance is normally for fun and entertainment. You usually dance to music. It is not possible to say when this form of art originated; however, it started thousands of years ago. Dance may be participatory, social, performed, ceremonial, or competitive. It is an important part of ceremonies, rituals, celebrations, and entertainment. Choreography may be performed solo, with a partner, or with a group; either way, each dance tells a story. This course will provide physical activities for the purpose of improving health and fitness. Students will be provided with opportunities through performing selected dance work out routines (Hip hop Aerobics, Latin Aerobics, Jazzercize, Barre, etc.) to maintain and improve their health and well-being. LEARNING OBJECTIVES demonstrate a deep understanding of the nature of dance; trace the history of dance; and, explain the different purposes of dance. TOPICS 1. Basic orientation in Dance. 2. Definition of terms. 3. Brief History of Dance Exercise; and, 4. Benefits of Dance aerobics. BRIEF ORIENTATION OF DANCE Dance is known as an excellent way to improve physical fitness and develop social skills, thereby improving mental health, and is something that can be taken up early in life and still provide plenty of entertainment well after retirement. The best kinds of dancing to encourage people to take up are those that develop cooperation, either with a partner or within a set. Each type has its own qualities and makes its own demands but there should be something suitable for almost everyone in your area. Even wheelchair-users have their own formation-dancing teams, providing a good non-competitive alternative to basketball. Dance also shares the ‘holistic’ practice approach. It is a complex sensorimotor rhythmic activity integrating multiple physical, cognitive, and social elements, all of which have the potential to ameliorate a wide range of physiological and cognitive fall risk factors. Physical Activities Towards Health and Fitness 3 – Dance Aerobics Furthermore, unlike exercise programs that require training from specialized instructors, dancing is already available in the community and therefore inherently sustainable. AEROBIC EXERCISE (CARDIO) Definition: It is physical exercise of low to high intensity that depends on the aerobic energy-generating process. Aerobic actually means “relating to, involving, or requiring oxygen”, and refers to the use of oxygen to properly meet energy demands during exercise. This improves the efficiency of the body’s cardiovascular system in transporting and absorbing oxygen. “Aerobic” is derived from the Greek language during the 19th century. Overview of the History and Development of Aerobic Exercise 1. Early Concepts of Exercise and Health: Before the 20th century, the concept of structured exercise for health was not widespread. Physical activity was primarily associated with labor, sports, or military training. The understanding of exercise's impact on health began to evolve in the late 19th and early 20th centuries, with increasing recognition of the benefits of physical activity for overall health. 2. The Advent of Aerobic Exercise: Kenneth H. Cooper and the Birth of Aerobics: Aerobic exercise, as we understand it today, owes its origins to Dr. Kenneth H. Cooper, often referred to as the "Father of Aerobics." Born on March 4, 1931, in Oklahoma City, Oklahoma, Cooper was a medical doctor and former Air Force Colonel. In the 1960s, while serving in the U.S. Air Force, Cooper became concerned with the physical fitness of military personnel. He observed that many soldiers were not meeting the necessary fitness standards, particularly in cardiovascular health. Cooper's research led to the development of a set of exercises designed to improve cardiovascular health and prevent coronary artery disease. He coined the term "aerobics" to describe these exercises, emphasizing their ability to improve the efficiency of the cardiovascular system through sustained, rhythmic activities like running, swimming, and cycling. In 1968, Cooper published his landmark book, Aerobics, which introduced a point system for tracking aerobic exercise. The book emphasized the importance of maintaining cardiovascular health through regular aerobic exercise, and it marked a turning point in how people viewed exercise. Physical Activities Towards Health and Fitness 3 – Dance Aerobics 3. The Spread of Aerobic Exercise: Jacki Sorensen and Aerobic Dance: Inspired by Cooper's work, Jacki Sorensen, a fitness instructor, developed a series of dance routines in 1969 aimed at improving cardiovascular fitness. Known as aerobic dance, Sorensen's program combined the benefits of aerobic exercise with the enjoyment of dance. This innovation was particularly appealing to women, offering a fun and social way to engage in cardiovascular exercise. Aerobic dance quickly gained popularity, and by the late 1970s, it had become a cultural phenomenon. Participation in aerobics soared in the United States, with the number of participants increasing from an estimated 6 million in 1978 to 19 million in 1987. The rise of aerobic dance and other forms of aerobics reflected a growing awareness of the importance of cardiovascular fitness for overall health. Sorensen's work laid the foundation for many other forms of group exercise that would follow. Judi Sheppard Missett and Jazzercise: Around the same time, in 1969, Judi Sheppard Missett introduced Jazzercise, another form of dance-based aerobic exercise. Jazzercise combined elements of jazz dance with aerobic exercise, resistance training, and other fitness techniques. Like Sorensen's aerobic dance, Jazzercise became incredibly popular, appealing to a wide audience and helping to democratize fitness by making it accessible and enjoyable. Jazzercise was one of the first fitness programs to be franchised, leading to its spread across the United States and around the world. By the 1980s, Jazzercise had become a global brand, with thousands of instructors offering classes in a variety of settings. The success of Jazzercise highlighted the potential for aerobic exercise programs to become not just a fitness trend but a lasting business model. 4. The Evolution of Aerobic Exercise: The Rise of Celebrity Fitness in the 1980s: The 1980s saw a further evolution of aerobic exercise with the rise of celebrity-driven fitness programs. Figures like Jane Fonda and Richard Simmons became household names through their workout videos and television shows. Jane Fonda's workout videos, which began in 1982, brought aerobics into the living rooms of millions of Americans, making fitness accessible to people who might not have otherwise engaged in exercise. Richard Simmons, known for his enthusiastic personality and inclusive approach, also played a significant role in popularizing aerobic exercise. His "Sweatin' to the Oldies" Physical Activities Towards Health and Fitness 3 – Dance Aerobics series combined dance and aerobic exercise with a focus on fun and accessibility, particularly for those who were overweight or had previously felt excluded from fitness culture. Step Aerobics: Another major development in the 1980s was the introduction of step aerobics, created by athlete Gin Miller. Step aerobics involves performing aerobic routines on an elevated platform or step, which increases the intensity of the workout and provides a unique challenge for participants. Step aerobics became a staple in fitness classes around the world, further diversifying the types of aerobic exercise available to the public. The Competitive Side of Aerobics: In 1983, Howard and Karen Schwartz introduced Sport Aerobics, a competitive form of aerobics that combined elements of dance, gymnastics, and traditional aerobic exercise. Sport Aerobics was designed to be a more athletic and performance-oriented form of aerobic exercise. The first national aerobic championship was organized in 1984, featuring categories for individual male and female competitors, mixed pairs, and trios. By 2002, Sport Aerobics competitions had evolved to include groups of six athletes, who performed synchronized routines judged on artistic and technical merit. Revolution of Sport Aerobics into a competitive discipline underscored the growing sophistication and popularity of aerobic exercise. In 1996, Sport Aerobics was officially adopted as a discipline within the Fédération Internationale de Gymnastique (FIG), further legitimizing it as a sport on the global stage. 5. Globalization and Diversification of Aerobic Exercise: Zumba and the 2000s Fitness Boom: The early 2000s saw the emergence of Zumba, a dance-based fitness program that combined Latin music with aerobic exercise. Created by Colombian fitness instructor Alberto "Beto" Perez in the late 1990s, Zumba quickly became a global sensation. Its infectious rhythms, simple dance moves, and emphasis on fun and community made it accessible to people of all ages and fitness levels. Zumba's success highlighted a broader trend in the fitness industry: the increasing demand for culturally diverse, music-driven exercise programs. By 2024, Zumba is offered in over 186 countries, demonstrating the global appeal of dance-based aerobic exercise. Zumba's popularity also paved the way for other culturally influenced fitness programs, such as Bollywood-inspired dance workouts, African dance fitness, and Caribbean dance workouts like Socacize. Modern Dance Fitness Programs: The diversification of aerobic exercise continued into the 2010s and beyond, with the growth of various dance fitness programs catering to different interests and demographics. Programs like BollyX, which combines Bollywood dance with interval Physical Activities Towards Health and Fitness 3 – Dance Aerobics training, and Socacize, which incorporates Caribbean Soca music and dance, reflect the increasingly multicultural landscape of the fitness industry. The rise of social media and online platforms also played a crucial role in the dissemination of these new fitness trends. Many instructors began offering online classes, making dance fitness more accessible than ever before. This shift was particularly significant during the COVID-19 pandemic when in-person classes were limited, and online fitness communities flourished. 6. The Science Behind Aerobic Exercise: Health Benefits: Throughout its development, aerobic exercise has been recognized for its numerous health benefits, which include improved cardiovascular health, better weight management, enhanced mental health, and increased endurance and stamina. Studies have shown that regular aerobic exercise can reduce the risk of chronic diseases such as heart disease, stroke, diabetes, and certain cancers. It can also improve mood, reduce symptoms of anxiety and depression, and enhance overall quality of life. Public Health Campaigns: Public health organizations have increasingly promoted aerobic exercise as a key component of a healthy lifestyle. Guidelines from the American Heart Association, the World Health Organization, and other health authorities emphasize the importance of regular aerobic activity for people of all ages. These guidelines often recommend at least 150 minutes of moderate-intensity aerobic exercise per week, which can include activities like walking, cycling, swimming, and, of course, various forms of dance fitness. 7. Aerobic Exercise in the Modern Era: Integration with Technology: In recent years, the integration of technology with aerobic exercise has become more prominent. Wearable fitness trackers, smartphone apps, and online platforms now allow individuals to monitor their aerobic activity, set goals, and track progress with unprecedented precision. Virtual reality (VR) and augmented reality (AR) technologies are also being explored as tools for creating immersive and interactive aerobic exercise experiences. Group Fitness and Community Building: Group fitness classes, whether in-person or virtual, continue to be a popular way for people to engage in aerobic exercise. These classes offer a sense of community and social support, which can be motivating and help participants stay committed to their fitness goals. The sense of camaraderie and shared purpose in group fitness settings is a key reason why programs like Zumba, Jazzercise, and other dance fitness classes remain popular. Adapting to Diverse Needs: Aerobic exercise programs have also evolved to meet the needs of diverse populations. There are now specialized programs for older adults, children, people with disabilities, and those with specific health conditions. Aqua aerobics, for example, provides a low- impact alternative that is particularly beneficial for older adults or those with joint issues. Physical Activities Towards Health and Fitness 3 – Dance Aerobics Chair aerobics and seated dance fitness programs make aerobic exercise accessible to individuals with limited mobility. 8. The Future of Aerobic Exercise: As we look to the future, the ongoing evolution of aerobic exercise will likely be shaped by emerging trends in technology, science, and cultural shifts. The increasing focus on mental health and well-being may lead to more integrated programs that combine aerobic exercise with mindfulness, meditation, and other holistic practices. The global nature of fitness trends, fueled by digital connectivity, will likely continue to drive the diversification of aerobic exercise, with new forms of dance fitness emerging from different cultural traditions. As the world becomes more interconnected, the exchange of fitness ideas and practices will contribute to the continued innovation and expansion of aerobic exercise Aerobic Dance Terminologies Aerobic dance combines exercise with fun choreography, making it a popular choice for burning calories and staying fit. If you're new to it, here's a quick guide to some common terms: The First Step Choose a class that matches your music taste and skill level. Starting with a beginner class is ideal to keep things simple and enjoyable. On-the-Spot Steps These are basic moves done in place, such as marches, high knee jogs, front kicks, squat taps, and jumps. Forward and Backward Steps Once you're comfortable, you'll be cued to move forward or backward with steps like marches, jumps, kicks, and gallops. Side-to-Side Steps These steps involve moving from side to side, including step touches, side gallops, grapevines, and glides. Turning Steps These involve rotations, like pivots, spins, and turns, which vary in complexity from quarter turns to full spins. Jumping Steps Advanced moves like stag leaps, double stags, and fouettes involve jumping and require more coordination and strength. Physical Activities Towards Health and Fitness 3 – Dance Aerobics  Benefits of Dance Aerobics With Aerobics come a whole lot of benefits. It not only lifts your mood but also helps you beat stress and stay relaxed! Dance aerobic workout strengthens the body, including supporting bones and cardiovascular muscles. It helps you lose weight and build muscle in your body. It is also recommended for those who want to tighten their muscles. It is an aerobic exercise that can be easily done by men and women of all ages. However, older people should exercise briefly or with caution. Not recommended for very young children or pregnant women. Dance aerobics increases blood flow and lowers blood sugar and cholesterol levels. An aerobic dance workout increases the flow of oxygen to your heart, lungs, and blood vessels, helping your body function properly. Dance aerobics is a good workout to boost your immune system. It gives you the freedom to personalize your dance steps. You can choose a piece of music and the dance steps of your choice, say, jazz, disco, hip hop. It's a great stress reliever. Fun activities that will make you forget the hustle and bustle of everyday life. Dance fitness provides a platform, day and night, for people to come together and sweat under the guidance and motivational support of a fitness instructor. Dance fitness, specifically, gives participants without any formal dance training a chance to improve their coordination and memory skills as they learn different styles of dance movements and rhythms. Group fitness exists to improve one’s body composition (weight loss/maintenance), muscle conditioning (strength training), flexibility (to reduce injuries), and cardiovascular health (improving heart and lung function). Mood enhancements (reducing stress levels, anxiety, and depression), preventing high blood sugar, high blood pressure, and high/bad cholesterol, improving one’s self- image and confidence, better sleep, and chronic illness prevention. Physical Activities Towards Health and Fitness 3 – Dance Aerobics