Unit 4: Brief History of Aerobics

4.1 Meaning of Aerobics and dance aerobics

Aerobic exercise (also known as cardio) is physical exercise of low to high intensity that depends
primarily on the aerobic energy-generating process. Generally, light-to-moderate intensity activities that
are sufficiently supported by aerobic metabolism can be performed for extended periods of time.
Aerobic dancing involves any kind of exercise put to music and can include everything from country
music line dance aerobics to hip-hop dancing.
4.2 Benefits of Dance Aerobics
improved condition of your heart and lungs
increased muscular strength, endurance and motor fitness
increased aerobic fitness
improved muscle tone and strength
weight management
stronger bones and reduced risk of osteoporosis
better coordination, agility and flexibility
improved balance and spatial awareness
increased physical confidence
improved mental functioning
improved general and psychological wellbeing
greater self-confidence and self-esteem
better social skills.
4.3 Importance and of Dance Aerobics
Dancing can serve as a great form of aerobic exercise, providing cardiovascular conditioning which the
National Heart, Lung and Blood Institute (NHLBI) reports can help lower your risk of coronary heart
disease, decrease blood pressure, and also aid in weight management efforts.
4.4 Heart rate monitoring system and calculation of target heart range using KAVONEN formula
The Karvonen Formula is a mathematical formula that helps you determine your target heart rate (HR)
training zone. The formula uses maximum and resting heart rate with the desired training intensity to get
a target heart rate.
Target Heart Rate = [(max HR − resting HR) × %Intensity] + resting HR
Ideally, you should measure your resting and maximum heart rate for more accurate results. If the
maximum heart rate cannot be measured directly, it can be roughly estimated using the traditional
formula 220 minus your age (see this table of heart rate max). Also, an average value of 70 bpm can be
used for resting heart rate if it is not known. See also Resting Heart Rate, and this guide to measuring
heart rate.
4.5 Guidelines in designing aerobics routine
FITT principles in mind (Frequency, Intensity, Time and Type).
Frequency: Number of aerobic exercise sessions per week
Aim for a minimum of three days per week with no more than two days off between sessions.
Intensity: How hard you should exercise during each session
Aerobic exercise should take place at a "moderate" intensity level (not too easy, not too hard).
Time: How long each exercise session should last
Aim for a minimum of 20 minutes per session. Gradually work up to about 60 minutes over time. The
further you go over 20 minutes, the more calories you’ll burn and the more endurance you will build.
Type: What counts as aerobic exercise?
Any activity can count as cardio/aerobic exercise as long as it meets the three requirements above
(frequency of three to five days a week, moderate intensity, and lasts at least 20 minutes per session).
It’s important to not confuse "activity" with "exercise." Not everything you do that’s activity is the same
thing.
4.6 Introduction to low impact dance aerobics steps
The intensity of the exercises should not feel any more stressing than a fast walk or jog.
Low-impact aerobics usually have smaller risk of injury.
Low-impact exercises are recommended for people recovering from injury, seniors, pregnant women,
and overweight individuals.
A few examples of low-impact aerobics:
Brisk walking
Water aerobic exercises
Stationary bike riding
It is always recommended to start your workout with a warm-up and finish with a cool down and
final stretch.
Don't forget, the benefits of exercise cannot be truly felt unless they are complimented by a
healthy diet.
4.7 Different types of aerobics
Walking. Running. Swimming. Aquarobics. Cycling. Rowing. Boxing. Aerobic or 'cardio'
classes.
4.8 Arm and leg movement in dance aerobics
Arm Movements
Using your arms during step aerobics helps get your heart rate higher. Three common arm movements
are bicep curls, lateral raises and arm circles. Bicep curls begin with your elbows at the side of your
body and palms of your hands facing upward. Bend your elbows and raise your hands toward your chest
as if you were lifting a dumbbell. For lateral raises, lift your arms straight out to the side to shoulder
height with your palms facing down. Allow your elbows to lead this movement. For an arm circle, move
your arms over your head in a circular, clockwise motion. This movement is often paired with Over the
Top.
Leg Movements
Three of the most common leg movements in step aerobics are the knee lift, hamstring curl and kicks.
To do a knee lift, step up on platform to the corner closest to the leading foot and bring the other leg
through to a hip-high knee lift. Step back down with the secondary leg, followed by the leading leg.
For a hamstring curl, step up on the platform with the leading leg. Bend the knee of the secondary leg,
bringing the heel as close to the glutes as possible. Step down with the secondary leg, followed by the
leading leg.
For a kick, step with the leading leg and pull the secondary leg through to a low kick. The higher you
kick your leg, the harder it works your body. Step down with the secondary leg, followed by the leading
leg.
Unit 5: Gymnastics
1.1 History of gymnastics
Gymnastics is thought to have began in ancient Greece about 2500 years ago where it was used in
training to keep fit for sporting activities. In the Greek city of Athens, gymnastic tournaments were held,
including tumbling, rope climbing, and other similar activities. Gymnastics is performed by both men
and women at many levels, from local clubs and schools to colleges and universities, and in elite
national and international competitions. both men and women participated in vigorous gymnastic
exercises. The Romans, after conquering Greece, developed the activities into a more formal sport, and
they used the gymnasiums to physically prepare their legions for warfare. With the decline of Rome,
however, interest in gymnastics dwindled, with tumbling remaining as a form of entertainment.
1.2 Outstanding Leaders contributors in gymnastics
Eight medals at the Olympic Games: Larisa Latynina , Věra Čáslavská , Ágnes Keleti , Polina
Astakhova , Nadia Comăneci , Ludmilla Tourischeva ,Margit Korondi and Sofia Muratova
1.3 Objectives of gymnastic
Gymnastics:it includes both natural movements and the preparatory, improving and maintenance
exercises of sports, which develop us in a general and multipurpose way.
Objective of gymnastics: to develop movement skills and improve motor skills, which improve the
healthy development of the body, to give an opportunity to develop sport culture and improve
1.4 Terminologies in gymnastics
Aerial. A stunt in which the gymnast turns completely over in the air without touching the apparatus
with his or her hands.
Salto. Flip or somersault, with the feet coming up over the head and the body rotating around the axis of
the waist.
Amplitude . The height or degree of execution of a movement. In general, the higher the salto or the
more breathtaking the movement, the better the amplitude and the score.
Back-in, Full-out . A double salto with a full twist. The complete twist is performed during the second
salto.
Dismount . To leave an apparatus at the end of a routine; usually done with a difficult twist or salto.
Flic-Flac. Also known as a flip-flop or back handspring. Take off on one or two feet, jump backwards
onto hands and land on the feet. This element is used in a majority of tumbling passes on the floor
exercise. It’s also used a great deal on the balance beam.
Full-in, Back-out. A double salto with a full twist. The complete twist is performed during the first
salto.
Giant . A swing in which the body is fully extended and moving through a 360 degree rotation around
the bar.
Half-in, Half-out. A double salto with a half twist on the first salto and a half twist on the second salto.
Handspring . Springing off the hands by putting the weight on the arms and using a strong push from
the shoulders. This can be done either forward or backward and usually with a linking movement.
Kip. Movement from a position below the equipment to a position above, usually on the uneven bars,
parallel bars or high bar.
Pike Position. Body bent forward more than 90 degrees at the hips while the legs are kept straight.
Pirouettes. Changing direction or moving in a circular motion by twisting in the handstand position.
Release. Leaving the bar to perform a move before re-grasping it.
Round-off . A dynamic turning movement, with a push-off on one leg, while swinging the legs upward
in a fast cartwheel motion, into a 90 degree turn. It is used as a lead-off to a number of skills.
Scissors. A requirement on the pommel horse, which combines cuts and undercuts. The legs cross and
uncross in a scissor-like movement.
Tuck. A position in which the knees and hips are bent and drawn into the chest, with the body is folded
at the waist.
Twist. Not to be confused with a salto, a twist occurs when the gymnast rotates around the body’s
longitudinal axis, defined by the spine.
Virtuosity. The artistry, or the degree of rhythm and harmony, displayed while a movement is executed.
In general, the more seamless a series of skills appears to be, the greater the virtuosity and the higher the
score.
1.5 Safety measures in gymnastics
Safe Gymnastics Gear
What gear is needed depends on the event (uneven bars, floor routine, balance beam, etc). Safety items
include:
Wrist straps, guards, and grips. Male gymnasts use these on the still rings, high bar, and parallel bars and
female gymnasts wear them on the uneven bars. They improve a gymnast's hold on the apparatus and
prevent blisters on the hands. Most grips consist of a piece of leather attached to a wrist strap. Other
options include wrapping the hands in sports tape or gauze. Gymnasts, especially beginners, should use
grips, tape, or gauze to protect their hands from blistering and tearing.
Footwear. Shoes for doing the vault usually have a reinforced toe to help absorb the pressure of landing.
Some gymnasts wear gymnastic shoes with rubber soles to protect against slipping while on the balance
beam.
Spotting belts. Spotting belts hook into cables that are attached to the ceiling. They support gymnasts
while they are learning a new move or practicing something difficult.
Safe Gymnastics Practice and Competition
To stay safe while practicing and competing, gymnasts should:
Get a sports physical before starting any new sport.
Always warm up and stretch before doing gymnastics.
Only practice on padded floors, never on a hard surface. Mats should be placed under the equipment and
properly secured at all times.
Have a coach or program director who is qualified and is at every practice. A qualified coach will be up
to date on the latest safety recommendations.
Have a coach spotting for all new or difficult stunts.
Let the coach know if they're uncomfortable with a gymnastic move. If the coach isn't supportive, tell a
parent or an administrator.
Never try a stunt at a game or competition that they haven't practiced many times.
Follow gym rules such as:
one person on a trampoline at a time
when jumping into a foam pit, land on feet, bottom, or back; no diving headfirst or landing on the knees
one person at a time on the equipment (such as uneven bars, rings, or balance beam)
no training alone
wear gymnastic clothes that won't get caught on any of the equipment
no jewelry, no gum chewing
Stop training if they get hurt or feel pain. Gymnasts must get checked by an athletic trainer, coach,
doctor, or nurse before going back to practicing.
Play different sports throughout the year to prevent overuse injuries.
Know the team plan for emergencies. This includes calling 911 for a head, neck, or back injury and
NOT moving the hurt gymnast.
1.6 Phases of gymnastics
Warm Up. Every gymnastics training program should begin with a warm-up to avoid injuries during
practice.
Flexibility. After adequately warming up, gymnasts must work on their flexibility. You should never
stretch cold muscles, since you could risk an injury. During this phase of practice, you should practice
your side splits, center split and back bridge.
Strength Training. Gymnastics requires an incredible amount of strength. You can build muscle and
become more powerful through conditioning and other strength-training exercises.
Skills.After working on strength and flexibility, gymnasts finally start practicing their competitive skills.
Women train on the vault, uneven bars, balance beam and floor exercise, while men perform on the
vault, floor exercise, parallel bars, horizontal bar, pommel horse and still rings.
Dance. Many female gymnasts also devote part of their training program to dance. This is because
routines on the balance beam and floor exercise must incorporate dance movements.