OBJECTIVES:

A.Discuss intelligently the two types of Aerobics

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​b.Value the importance of engaging in physical activity

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​c.Demonstrate the High and Low impact exercises.

​High Impact Aerobics

​The two main areas that make up aerobics is high impact and low impact aerobics. High impact aerobics comprises of movement involves kicks, jumps and bend that elevates the heart rate and can burn several hundred calories in an hour. While low impact is comprising of movement that are usually simple and provides enough intensity to increase heart rate without exhaustion.

​Low Impact Aerobics

​Refers to the rhythmic movements, continuous movements that exercise large muscle groups. Aerobics improve endurance and cardiovascular health. This aerobic level includes controlled arm and leg movement.

​Guidelines in designing aerobic routines

​​Low Impact Aerobics Steps:

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1. March 6. Knee lift 11. Touch Step

2. Double Knee lift 7. Leg Curl 12. V Step

3. Double Side steps 8. Lunges

13. Walk forward and backward

​4. Grapevine 9. Mambo

5. Heel Press 10. Side step

​​High Impact Aerobics Steps:

1. Cross over knee lifts 5. Pump

2. Hop 6. Repeaters knee lift

3. Leg curl and cross back 7. Front kick

4. Power Jack 8. Side kick

ARM MOVEMENTS

1. Arms Up 6. Arm punch

2. Arms cross in front 7. Punch

3. Bicep curl 8. Arms pull down

4. Front raise 9. Triceps kickback

5. Lateral Raise 10. Alternate arm push

STRETCHING

1. Neck Stretching 5. Oblique Stretch

2. Shoulder stretch 6. Lunges

3. Triceps stretch 7. Hamstring stretch

4. Squats

COOL-DOWN

1. Cross sitting position- Neck stretching

2. Back stretching

3.  Shoulder and arms stretching

4. Hip stretching

5. Triceps stretching

6. Leg stretching

​EXAMPLES VIDEO OF THE HIGH AND LOW IMPACT AEROBICS...

​ACTIVITY

1. Write your exercise routine one by one using High Impact aerobics (Steps, Arm movements, Stretching and Cooldown) and Low Impact Aerobics.

2. Explain why it is the routine you choose.

3. And what parts of your body you want to improve, enhance and strengthen in this exercise routine.

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