AEROBICS AND DANCE 2º ESO

High-Low Impact Aerobics

Key words: aerobics, fitness, healthy, rhythm, coordination, anaerobic, capacities, tone, steady state, heart rate, beat, jazz, steps, impact, joints, series, master beat, phrase, High impact, Low impact, working out, training.

Aerobics is a physical activity practiced with music.

The word is part of the fitness vocabulary and really doesn´t explain what kind of activities it includes. Nowadays there are a wide number of styles and therefore you can choose to work out or train, choosing the adequate style given your level of fitness. Aerobics instructors say that “aerobics is universal, fun and healthy, although the rhythm and coordination are difficult for beginners”.

HISTORY

AEROBICS COMPETITION TEAM

Aerobics as a discipline was created in the USA in the 70´s by Kenneth Cooper, a physical education teacher who was in the Army. Later it was transformed and influenced by 80´s pop music. Jackie Sorensen and Jane Fonda (both from the USA) were very interested in spreading aerobics around the world, so they filmed videos, TV programs, etc.

In the beginning, Kenneth Cooper´s aerobics involved very strong and violent movements, which created injuries for many people. Later, Jane Fonda and Jackie Sorensen defined high or low impact aerobics. Aerobics was now suitable for the all people, old or young, weak or fit.

AEROBICS AND DANCE 2º ESO

The aim of aerobics is to improve the cardiovascular system, aerobic and anaerobic capacities and to get more muscular tone using materials and many resources such as bars, halters, steps, mats, etc. The method tries to get and keep the steady state. This is possible when the activity is longer than half an hour and the intensity is maintained between 60-80% of the heart rate.

Aerobics is related to the style of music, so we can divide aerobics into different styles. Sometimes the style is defined by the movement, skills and its method (box, lifts…), purpose, and effect on the cardiovascular and muscular system.

MATERIALS

MAT FITNESS BALL

STYLESMUSIC STYLESalsa, meringue, bacchatta

Salsa aerobics, Batuka aerobics

Pop Aero box, lift training or body pump, low impact, high impact, step.

Flamenco, rumba Flamenco aerobicsFunky, hip hop Funk aerobicsCountry music Country aerobicsReggae music Reggae aerobicsOthers styles Core, cardio aerobics, GAP

Normally the class starts with a 10 minute warm up. It includes stretching exercises, and easy steps (the music is slow but motivating!). Later, there’s an aerobics routine divided into choreography followed with toning exercises; its total time usually is around 40 minutes. The class finishes with a 10 min cool down, which chills out the muscles and the high temperature (the music should be slow, relaxing and quiet).

AEROBICS AND DANCE 2º ESO

STEPSIn spite of the fact that the steps have been copied from jazz (Jazz dance, Gym

Jazz) or from other dance disciplines, aerobics has its own vocabulary and definition for the different steps and movements.

There are two categories of steps. Low impact means that the steps are soft, there’s no jumping and no impact on the joints. High impact means that the steps are stronger and you need more power and a higher level of fitness. There are jumps and impacts on the joints, so the training has an intensive effect on the muscular system.

LOW IMPACT HIGH IMPACTEnglish Spanish English SpanishWalk/March forward Marcha adelante Jog forward Carrera adelanteWalk/March backward Marcha atras Jog backward Carrera atrasKnee lift Rodilla arriba Knee lift jumping Rodilla arriba saltandoStep touch Paso y toque Jumping Jacks Saltos abriendo

pliometricosTouch step Toque y paso Hops Salto verticalsLounges Pasos largos girados Skipping or

shuttle runElevacion de rodillas en carrera

Grape vine Viña Bounce Rebotes saltandoSquat/pliers Sentadillas Jumping squat Salto reteniendo al caerTwist Giro Superman (jump side

kick…)Kick low Patada baja High Kick Patada alto impactoMambo Paso cruzado por

delante o atrasChachacha Chase cambio de pies

LUNGES TWIST WORKING OUT AND TONING EXERCISES IN A CLASS

MUSICThe music is the basic element to create the different choreographies, as well as to adjust the intensity during the class. This is the most important instrument to plan, as it is vital to having fun and improving the motivation.

1. STRUCTURE: PHRASES AND SERIES

AEROBICS AND DANCE 2º ESO

- RHYTHM: Is the beat which is identified when the music sounds. It could be WEAK OR STRONG. I I

- PHRASE: It’s each group of 8 beats. IIIIIIII- SERIES: It´s each group of 4 phrases. Series are compounded by 32 beats (8*4)

The phrase starts with an accent or strong beat and the series start with the MASTER BEAT.

Example: A SERIE1st phrase 2nd phrase 3rd phrase 4rd phrase

I I I I I I I I I I I I I I I I I I I I I I I I I I I I I I I I I

M

B

Sometimes we can find some pieces of music which don´t follow this musical structure! If the music changes and you can’t count the series or phrases there’s a LAGOON.

FIGURES IN THE SPACE, DIRECTIONS AND ORIENTATION OF THE BODY

DIRECTIONS:Direction refers to the orientation of the body when we step or we are opposite the mirror or the instructor. Also, it refers to the movement in the space:

- Orientation of the body : OPPOSITE THE MIRROR, BACK TO…, SIDE LEFT/RIGHT, TURNING, DIAGONAL.

- In the space : Forward, backward, diagonal(left, right, forward, backward), turning

Figures in the space

Square Circle Cross

Curve Triangle Lines