Assignment in PE01 Aerobics)

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Assignment in P.E.01

³Aerobics´

By: Armando A. Mariano

1A-ABMC



What Is Aerobics?

Aerobics is a form of physical exercise that combines rhythmic aerobic

exercise with stretching and strength training routines with the goal of

improving all elements of fitness (flexibility, muscular strength, and cardiovascular fitness). It is usually performed to music and may be practiced in a

group setting led by an instructor (fitness professional), although it can be done

solo and without musical accompaniment. With the goal of preventing illness

and promoting physical fitness, practitioners perform various routines

comprising a number of different dance-like exercises. Formal aerobics classes

are divided into different levels of intensity and complexity. Aerobics classes

may allow participants to select their level of participation according to their

fitness level. Many gyms offer a wide variety of aerobic classes for participants to take. Each class is designed for a certain level of experience and taught by a

certified instructor with a specialty area related to their particular class.

What Is Dance?

Dance is an art form that generally refers to movement of the body, usually

rhythmic and to music,[1] used as a form of expression, social interaction or

presented in a spiritual or performance setting.

Dance may also be regarded as a form of nonverbal communication between

humans, and is also performed by other animals (bee dance, patterns of

behavior such as a mating dance). Gymnastics, figure skating and synchronized

swimming are sports that incorporate dance, while martial arts kata are often

compared to dances. Motion in ordinarily inanimate objects may also be

described as dances (the leaves danced in the wind).

Definitions of what constitutes dance are dependent on social, cultural,

aesthetic, artistic and moral constraints and range from functional movement(such as folk dance) to virtuoso techniques such as ballet. Dance can be

participatory, social or performed for an audience. It can also be ceremonial,

competitive or erotic. Dance movements may be without significance in

themselves, such as in ballet or European folk dance, or have a gestural



vocabulary/symbolic system as in many Asian dances. Dance can embody or

express ideas, emotions or tell a story.

Dancing has evolved many styles. Break dancing and Krumping are related to

the hip hop culture. African dance is interpretive. Ballet, Ballroom, Waltz, and Tango are classical styles of dance while Square and the Electric Slide are

forms of step dances.

Every dance, no matter what style, has something in common. It not only

involves flexibility and body movement, but also physics. If the proper physics is

not taken into consideration, injuries may occur.

What is Dance Aerobics?

Dance aerobics is one of the commonest forms of aerobics that can be seen

today around the world. It is a good way to utilize time, an even better way to

lose weight and an excellent way to keep the body fit.

In general, the aim behind aerobics is to increase the body's intake of oxygen

and dance aerobics is an amazing and exciting way to do so. Flexibility, fitness

and stamina are required. The beautiful dance movements performed by the

performer keep the audience enthralled and captivated. Their grace, agility and

finesse are heavenly. The scene is spectacular. There are several championshipsheld all over the world for dance aerobics and the activity has received many

followers in the country of Japan. It is a pleasant way of losing weight and

feeling good about the self. It should be made a point to eat an hour before

the workout. It should also be noted that not too much water is consumed

during the workouts.

While working on dance aerobics, proper clothes that fit well and can absorb

sweat should be worn. It is always better to practice dance aerobics under the

supervision of an instructor and in a large (but not very large) group. Dance

aerobics doesn't strain the joints the same way as running or jogging does.

While practicing dance aerobics, it should be made a point to eat an hour

before the workout. All activities, especially for beginners need to be done

under strict vigilance of an instructor.



At the end, the conclusion is that dance aerobics is wholesome exercise and

has several benefits.

Types of Exercises

Exercise is an important component in staying healthy when you have arthritis.

Moderate physical activity on a regular basis help decrease fatigue, strengthen

muscles and bones, increase flexibility and stamina, and improve your general

sense of well-being. Joint flexibility is especially important when you have

arthritis because stiff joints means inability to do daily tasks, such as buttoning

a shirt or starting the car.

Flexibility (Stretching, Range-of-Motion) Exercises - These gentle

stretching exercises should be done every day and are the most important of all

your exercises. Flexibility exercises can help you protect your joints by reducing

the risk of joint injury, help you warm-up for more strenuous exercise by getting

your body moving, and help you relax and release tension from your body. These

can be done on land or in water such as a pool, hot tub or warm bath.

These exercises can be particularly useful for easing those stiff joints in the

morning. Work up to 15 minutes of flexibility exercises a day. Once you can do

15 continuous minutes, you should be able to add strengthening and aerobic

exercises to your routine.

Good range-of-motion exercises - include tai chi and yoga. Tai chi

reduces the pain and impairment for people with severe knee osteoarthritis.

The slow, graceful exercise ² originally a Chinese martial art ² also reduces

stress and can improve balance. Yoga strengthens and relaxes muscles stiff

from arthritis, as well as helps with weight loss programs.



Strengthening (Resistance) Exercises - When you have arthritis, you need

strong muscles to lessen the stress on your joints. Strengthening exercises can

help build your muscles so they can absorb shock and protect your joints from

injury, as well as help you get around better. These exercises use weight or

resistance to make your muscles work harder, thereby helping them get

stronger.

There are two types of strengthening exercises: isometric and isotonic.

Isometric exercises are good for people with arthritis because they work by

tightening the muscles without moving the joint. It is easy to target the muscles

around the joints with isometric exercises, and that reduces stress on your

joints.

Isotonic exercises - strengthen the muscles by moving the joint; for example,

straightening your knee while sitting in a chair is an isotonic exercise that helps

strengthen your thigh muscle. These exercises can also benefit people with

arthritis because they can be made easier when you have an inflamed joint or

you can make them more difficult when you are feeling better by adding

weights or repetitions.

Strengthening exercises should be done every other day after warming up with

some flexibility exercises. To get started, watch these strengthening exercise videos.

Cardiovascular (Aerobic) Exercises Cardiovascular (aerobic or

endurance) exercise - is any physical activity that uses the large muscles of

the body in rhythmic, continuous motions. This includes walking, dancing,

swimming and bicycling, among others. The purpose of these exercises is to

make your heart, lungs, blood vessels and muscles work more efficiently. Theyalso can result in improved endurance, stronger bones, improved sleep,

controlled weight and reduced stress, depression and anxiety.



Aerobic Dance

Are you fond of dancing? If yes, then why not use your hobby to your benefit.

Aerobic dance helps in maintaining the all-round fitness and also turns out to

be a delightful experience. You can also go for hip-hop form of dance, as itoffers great cardio benefits and can be lots of fun, too.

Cycling

If you still think that cycling is a kid's activity, come over it!! One of the best

types of aerobic exercises, cycling provides great cardiovascular benefits,

without causing any kind of mechanical stress to the back, hips, knees and

ankles in the form of pain. For those who do not know how to ride a cycle, you

can go for stationary ones.

Rowing Machine

Well, if you want to workout on all the muscle groups in the body, including the

legs, buttocks, back, abdominals and arms, rowing can be the best option to

explore. Since it involves the entire body, rowing can effectively burn morecalories than any other type of aerobic exercises.

Fitness Walking

Tired of your sedentary lifestyle! Get going with some fitness walking. A 30-60

minute walk can prove to be very beneficial. Walking is highly recommended for

overweight and older people. Even pregnant ladies can opt for walking, as itkeeps you and your baby fit.



Running

All you need is a good pair of running shoes!! One of the simplest aerobic

exercises, it is a great way to burn calories. The best part is you get a chance to

enjoy the bliss of nature and get a feel of fresh air. However, if you are abeginner, running can prove to be a little taxing.

Treadmill

If you do not want to go outside in the open, how about heading straight to

the gym and working out on the treadmill? One of the main benefits of

exercising on a treadmill is that it offers continuous feedback on the

electronic consoles including features such as time, speed, distance and even

heart rate.

Swimming

For those who know swimming, it can prove to be an ideal aerobic exercise.

Swimming does not cause much stress or strain to the joints of the body,

making it really enjoying and entertaining. Laps prove to be a great way to burn the extra calories. Also, it can be the best way to beat the heat.

History And Development of Aerobics

Both the term and the specific exercise method were developed by Dr.

Kenneth Cooper, M.D., an exercise physiologist, and Col. Pauline Potts, a

physical therapist, both of the United States Air Force. Dr. Cooper, an avowedexercise enthusiast, was personally and professionally puzzled about why some

people with excellent muscular strength were still prone to poor performance

at tasks such as long-distance running, swimming, and bicycling. He began

measuring systematic human performance using a bicycle ergo meter, and began

measuring sustained performance in terms of a person's ability to use oxygen.





all were the products of that period. Even Dr. Cooper himself would not have

thought at that time that his brainchild would one day achieve such diversity

and unparalleled levels of popularity in the world. Now, it is believed that there

are more than one billion aerobic followers around the globe, more than half of

whom reside in the North American continent alone.

Aerobics, like many other exercise and diet forms, has not had a smooth

transition into the fitness schedules of people without its share of complaints

and criticisms. The foremost amongst the negative arguments raised against

aerobics was that it is not a complete exercise form, and hence not suitable for

athletes and combat services, as Dr. Cooper claimed when he formulated

aerobics in its original form. Certain critics complained about how aerobics

could injure a person in the long run, and how aerobics is ineffective in

reducing obesity. But, when juxtaposed with a sedentary lifestyle, the positives

of aerobics far outweigh the negatives and soon fitness experts started to

promote aerobic exercise as a major item in their workout schedules. Also, its

effectiveness when combined with other workouts drew more people into

trying out the new workout. Unable to raise any creative debate on the topic

further, the last bits of criticism on aerobics soon died down, never to stick its

neck out again.

These days, however, in most fitness centers across the country, one may notbe able to find the original aerobics that Dr. Cooper invented. Instead, it is the

more evolved versions of aerobics, the ones mentioned already along with the

much popular Jazzercise, a combination of aerobics and Jazz music, Nia

Technique, and Cardio-Kickboxing, that mostly dominates the daily schedules

of fitness clubs. While at the gym, perusing the cardio classes that are offered,

if you find something different, that you've never heard of before, it is most

likely the invention of some forward thinking fitness instructor, based upon the

original practices of aerobic exercise.



Guidelines in Aerobics

Optimal Physical Health

The Surgeon General has determined that lack of physical activity is

detrimental to your health and recommends moderate activity: 150 calories per

day or 1000 calories per week. The American College of Sports Medicine

suggest all adults should engage in 30 minutes or more of moderately intense

physical activity daily. This level of activity corresponds to 200 kcals a day (Pate

RR, Pratt M, Blair SN, et al 1995). See Calorie Expenditure Calculator.

Other authorities suggest that the least amount of activity for optimal physical

health is about 1500-2000 kcals a week of light and moderately intense activities.

Additional physical health benefits come with increased intensity andeventually level off at around 3500 kcals per week (Peterson & Bryant 1995).

Children and adolescents are recommended to engage in at least 60 minutes of

physical activity on most, and preferably all, days of the week (USDA 2005).

Fat Loss

The ACSM recommends to target a weekly exercise expenditure of approximately 1000 kcals a week (e.g. 3 sessions of 300 Calories or 4 sessions of

200 Calories) (ACSM 1995). See Calorie Expenditure Calculator.

Review of the scientific literature suggests that moderately intense aerobic

activity needs to be performed most days of the week to bring about

significant fat loss. Some sources recommend brisk walking progressing to 45

minutes or more daily. Other authorities recommend working up to 60-90

minutes of daily physical activity for weight loss.

The USDA recommends at least 60 to 90 minutes of daily moderately intense

physical activity while not exceeding caloric intake requirements to sustain

weight loss in adulthood. About 60 minutes a day may be needed to prevent

weight gain. (USDA 2005).



Alternating weight bearing with non-weight bearing exercises every other day

may be recommended to minimize the repetitive orthopedic stresses of

exercising daily. See Overtraining. The combination of aerobic and anaerobic

exercise may utilize more fat than either type of exercise alone. See Fat Loss.

Cardiovascular Fitness

For cardiorespiratory fitness ACSM (2000) recommends intensities between

55% and 65% to 90% of maximum heart rate, or between 40% and 50% to 85% of

oxygen uptake reserve (VO2R) or Heart Rate Reserve (HHR). ACSM suggests

low-fit or deconditioned individuals may experience improvements at exercise

intensities of only 40% to 49% HRR or 55% to 64% Maximum Heart Rate

(HRmax). Skinner et. al. (2004) remarks, "Because 'quite unfit', sedentary

subjects are already doing enough activity in their daily lives to maintain a VO2

ventilatory threshold at levels that are generally greater than 50% VO2R, it is

not necessary to reduce the prescribed intensity to 40% VO2R, as

recommended by the ACSM."

Cardiovascular fitness improvement is dependent upon the exercise program

(mode, frequency, duration, intensity of exercise) as well as the individual

participant (fitness level, age, and health status). Also see Running Risk / Benefit Study. For the average person aerobic training programs typically

produce an increase of VO2 of 5% to 20% (Pollock 1973). Those with low initial

levels of fitness and those exhibiting large losses of body weight will exhibit up

to a 40% improvement of VO2 max. Similarly, only modest improvements may be

expected from individuals with high initial levels of fitness or those who exhibit

little change in body weight (ACSM 1995).

Intensity, duration, and frequency are somewhat inversely proportional. If one

component increases, the others may be decreased to a degree. When a

program has been established intensity is the least forgiving component for

cardiovascular fitness. An increase of duration or frequency can not make up

for a significant decrease of intensity without a decrease of cardiovascular

fitness.



Cardiovascular fitness can be expressed as maximum oxygen uptake (VO2 max).

This is the amount of oxygen the body can utilize per unit weight per unit time

[ml / (kg x min)]. Since measuring oxygen consumption directly is not feasible,

many methods of measuring VO2 max have been developed. These

cardiovascular tests have been validated by measuring the direct correlation of VO2 max and estimate cardiovascular fitness. These results of a cardiovascular

fitness test can be used to prescribe an exercise program based on the

participant's fitness level. See Aerobic Testing.

The inclusion of resistance training is important for a sound overall exercise

program but will not significantly increase VO2 max. Circuit weight training (e.g.

10 to 15 repetitions with 15 to 30 seconds between weight stations) improves

VO2 max an average of about 5%. For this reason circuit training is not

generally recommended as an activity to improve cardiovascular fitness. (ACSM

1995).

Sports Performance

In general, the best exercise for a specific sport is the sport itself. Additional

exercises should condition the particular components of fitness specific to the

sport. The specific muscles involved, type of muscular contraction, intensity,duration, recovery time, and motor skill must be considered. Specific

components of the sport may need to be trained separately. See Sports

Conditioning Program. Periodization may be implemented for continued

progress and for specialization of particular components. For periodization

examples, see Marathon Training, Cycling, Triathlon, and weight training

periodization. Also see Training Specificity.



Benefits And Precaution

Aerobics reduces the risk of chronic ailments including obesity, heart disease,

high blood pressure, type 2 diabetes, stroke and certain types of cancer.

It strengthens the heart, thereby making it stronger to pump blood more

efficiently and circular the blood to all the parts of the body.

The exercise improves the quality of life. You get more energy to live a healthy

life, by performing aerobic exercises regularly.

It plays a pivotal role in burning calories. Moreover, your body uses fats and

sugars efficiently, thereby contributing to the process of weight loss.

It reduces the symptoms of aging and illness. People feel more youthful, full of energy, when they perform the exercise.

Aerobic exercise is the best bet for those, who want to quit addictions like

alcohol and smoking, because it reduces a person's craving for the habits.

Aerobic strengthens the bones as well as the ligaments.

The exercise is a great stress buster. It combats depression and raises one's

self-esteem and the level of confidence.

It promotes a sense of well-being, because it makes the body release natural

painkillers such as endorphins.

Aerobic activity may make you feel tired and exhausted for a short duration.

However, it increases your stamina, which is one of the long term positive

effects of the activity.

Since aerobic exercise increases your immune system, you will be less prone to

minor viral infections such as cold and flu.

Aerobic exercise such as walking is often associated with the reduced risk of

osteoporosis.



The high-density lipoprotein (HDL), known as good cholesterol, is given a boost

by aerobic exercises. Moreover, the activity reduces your low-density

lipoprotein (LDL) or the bad cholesterol level.

Aerobics reduces anxiety, depression and the level of tension, therebypromoting relaxation. It reduces mood swings as well.

As you get older, your muscles and bones become weak, which reduce your

mobility. Doing aerobics is a nice idea, because it keeps your muscles strong.

Components of Aerobics

>Dyanamic Stretching to as dynamic stretching, works on elastic components such as muscles

and tendons. Active stretching requires contraction of the muscle

through a range of motion (ROM). Conversely, during passive stretching,

the contractile components of the muscle are relaxed, thus allowing the

majority of the load to concentrate on the less flexible connective

tissues.

A component of stretching that should be understood before learning

the various types of stretches is a phenomenon called the stretch reflex.

This neurophysiologic reaction is caused by a special type of neural

receptors called muscle spindles. The function of muscle spindles is to

react to sudden stretching of the muscle by creating a sudden

contraction. By responding according to the velocity of the initial

stretch, injury can be avoided. Examples of the stretch reflex that are

most familiar are the knee jerk reaction when the ligament below the

kneecap is tapped, and the sudden upward jerk of the head as it tiltsforward after falling asleep in an upright position.



>Aero Proper'Aerobic capacity' describes the functional capacity of the

cardiorespiratory system, (the heart, lungs and blood vessels). Aerobic

capacity is defined as the maximum amount of oxygen the body can use

during a specified period, usually during intense exercise.[2] It is a

function both of cardiorespiratory performance and the maximum ability

to remove and utilize oxygen from circulating blood. To measure maximal

aerobic capacity, an exercise physiologist or physician will perform a VO2

max test, in which a subject will undergo progressively more strenuous

exercise on a treadmill, from an easy walk through to exhaustion. The

individual is typically connected to a respirometer to measure oxygen

consumption, and the speed is increased incrementally over a fixed

duration of time. The higher the measured cardiorespiratory endurance

level, the more oxygen has been transported to and used by exercising

muscles, and the higher the level of intensity at which the individual can

exercise. More simply stated, the higher the aerobic capacity, the higher

the level of aerobic fitness. The Cooper and multi-stage fitness tests can

also be used to assess functional aerobic capacity for particular jobs or

activities.

The degree to which aerobic capacity can be improved by exercise varies

very widely in the human population: while the average response to

training is an approximately 17% increase in VO2max, in any population

there are "high responders" who may as much as double their capacity,

and "low responders" who will see little or no benefit from training.[3]

Studies indicate that approximately 10% of otherwise healthy individuals

cannot improve their aerobic capacity with exercise at all.[4] The degree

of an individual's responsiveness is highly heritable, suggesting that this

trait is genetically determined



>Cooling Down The cool-down is as important as the warm-up. Stopping an activity

abruptly may cause pooling of the blood and slow the removal of waste

products in the athlete's body. It may also cause cramps, soreness and

other problems for athletes. The cool-down gradually reduces the body

temperature and heart rate and speeds the recovery process before the

next training session or competitive experience. The cool-down is also a

good time for the coach and athlete to talk about the session or

competition. Note that cool-down is also a good time to do stretching, as

muscles are warm and receptive to stretching movements

Levels of aerobic impact

LOW Aerobic exercise and fitness can be contrasted with anaerobic exercise,

of which strength training and short-distance running are the most

salient examples. The two types of exercise differ by the duration and

intensity of muscular contractions involved, as well as by how energy is

generated within the muscle. Initially during aerobic exercise, glycogen is

broken down to produce glucose, which then reacts with oxygen (Krebs

cycle) to produce carbon dioxide and water and releasing energy. In the

absence of these carbohydrates, fat metabolism is initiated instead. The

latter is a slow process, and is accompanied by a decline in performance

level. This gradual switch to fat as fuel is a major cause of what

marathon runners call "hitting the wall". Anaerobic exercise, in contrast,

refers to the initial phase of exercise, or to any short burst of intense

exertion, in which the glycogen or sugar is respired without oxygen, and

is a far less efficient process. Operating anaerobically, an untrained 400meter sprinter may "hit the wall" short of the full distance.



Moderate Aerobic exercise comprises innumerable forms. In general, it is

performed at a moderate level of intensity over a relatively long period of

time. For example, running a long distance at a moderate pace is an

aerobic exercise, but sprinting is not. Playing singles tennis, with near-

continuous motion, is generally considered aerobic activity, while golf or

two person team tennis, with brief bursts of activity punctuated by more

frequent breaks, may not be predominantly aerobic. Some sports are thus

inherently "aerobic", while other aerobic exercises, such as fartlek

training or aerobic dance classes, are designed specifically to improve

aerobic capacity and fitness.

Formula for Minimal and Maximal Heart rate

The idea is to calculate your 'fat burning zone' and exercising within your

target heart rate (THR). Generally this zone is 60-75% of your max heart

rate (MHR).

To calculate your THR, simply subtract your age from 220, then multiply

by the % in which you wish to work.

So for a 40 year old person, the target zone will look something like this:

220 - 40 (age)= 180 (Max Heart Rate)

At this point you will multiply the MHR by 60% and 75% to find your THR

zone.

180 * .60 (60%) = 108

180 * .75 (75%) = 135

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Assignment in PE01 Aerobics)