Step AerobicsKylie Knudsen

Michael BoisShayne Young

Warm Up

The purpose of the warm up is to increase core body temperature. This is to completed with full body aerobic activity such as those listed below.

Marching on the spotGrapevineBasic stepV stepEach of these are repeated twice

Marching on the Spot

Knees are lifted high enough so that the thigh is parallel to the ground

Arms are to be swung with large purposeful movements in opposition

32 repetitions for each set

Grapevine

The pattern of movement is as follows: Step out to the side; arms move out to

side Step behind with other foot; arms lower

to sides Step out to the side; arms move out to

side Touch the foot onto the floor without

placing the full body weight on it; clap hands

8 repetitions per set

The Basic Step

This is with the use of the stepStep right foot up onto stepLift left foot up onto stepStep right foot down off of stepLower left foot down off of stepWhen stepping up onto the stair the

arms reach up to ceiling and return to side as step down.

16 repetitions per setThese are to be reversed after each set.

The V Step This is a variation of the basic step. The right foot steps out to the edge of the step. The left foot steps up onto the other outer edge

of the step. The right foot returns back to beginning

position. The left foot returns back to beginning position. When foot steps out, hand punches out to side. When feet return to beginning position, arms

return to the side. 16 repetitions per set Reverse after each side.

Stretching Lower Body

Hamstring Stretch – 15 sec x2 Quadriceps Stretch – 15 sec each side x2 Gastrocnemius – 15 sec each side x2 Groin Stretch (sitting down and leaning forward) – 15 sec Gluteus Maximus Stretch – 15 sec each side Ankle Rolls – 15 sec each side, rotating both directions

Upper Body Triceps Stretch – 15 sec each side x2 Trapezius Stretch – 15 sec Arm Rotations – 15 sec in each direction Pectoralis Stretch (arms behind back) – 15 sec Forearm Stretch (both flexors and extensors) – 10 sec each Neck Stretch – 15 sec each side

Instruction Period

This is a time when the participants are to be marching on the spot.

Marching on the spot is to be performed as it was in the warm up.

This allows the participants to focus on what the instructor is explaining for the next exercise while keeping their heart rates up.

This is also a time in which heart rate will be checked using the carotid or radial pulse.

Aerobic Intensity Work Out

In this section movements become much larger and more forceful in order to increase intensity of the work out and exercise the cardiorespiratory system.

Toe tapsHeel tapsAround the worldsUp and overs

Toe Taps Stand behind the step The right toe is tapped onto the step

and then replaced. It is then followed by the left foot

tapping the step. For each right and left toe tap, a single

shoulder press is performed. Therefore, it will take two counts up and two counts down.

16 repetitions are performed for a set. 2 sets will be performed during the

exercise bout.

Heel Taps

The same instructions for the toe taps but instead of shoulder presses, a bicep curl will be performed.

Also, it is the heel of the foot that is tapped onto the step rather than the foot.

16 repetitions for each set2 sets per exercise bout

Around the worlds

The participant begins at the right side of the step.

The right foot is placed up onto the step. The left foot is placed up onto the step with

a slight pivot to face forward. The right foot is taken off the step and

planted on the left side of the step. The left foot is touched onto the floor. Reverse. The arms are to be kept at the side. 16 repetitions per set 2 sets per exercise bout

Up and Overs The participant begins in the center

behind the step, facing sideways so that the right foot is closest to the step.

The right foot steps up onto the step. With a springing step the left foot comes

up. The right foot steps down off the step on

the other side. The left foot touches beside The arms reach up over head as the

participant comes over the step. This should be repeated 8 times on each

foot.

Muscular Strength

The following exercises are to be used in order to increase muscular strength specifically in the lower legs.

The body weight is used for each of these exercises. However, intensity can be increased by adding weights to the ankles.

The exercises include: Forward knee lifts Abduction with a straight leg Backward leg lifts Each of these exercises can be performed

during one step or can be repeated.

Forward Knee Lifts

The participant begins at the left side of the step.

Step the right foot up onto the step and lifting the left knee as high as possible with a straight back and supporting leg.

Step the left foot off the step. Touch the right foot gently on the floor in

order to repeat. The arms reach up over head, are

brought down to the chest and then returned to the waist during each repetition.

Forward Knee Lift Repeaters

The forward knee lift repeater follows the same form as the forward knee lift.However, the left foot only taps the floor and is lifted again.The leg is lifted three times repeatedly and then the participant steps off.

4 repetitions on each leg.To switch sides, 8 marches

Abduction with Straight Leg The same protocol is to be used as with the

forward knee lifts. Instead of bending the leg and bringing it into the chest, the participant will abduct the leg to 45

Arms will be brought out to the side as the leg is abducted and returned to the hips as the person steps down

8 repetitions for each leg 1 set 8 marches will be used to move the

participant over to the other side.

Abduction with Straight Leg RepeatersThe form is the same as the

Abduction with Straight leg.The pattern of movement is the same as for the forward knee lifts.

4 repetitions on each leg1 set8 marches will be used to switch

sides

Backwards Leg Lifts

The protocol is the same as the forward knee lifts and the abduction with a straight leg. The working leg is lifted backwards (extended) to 45 .

Arms are brought in front as the left is extended backwards and returned to hips as the participant steps off the step.

8 repetitions for each leg1 set8 marches will be used in order to take

Backwards Leg Lift Repeaters

These are to be completed as the other repeaters explained.

4 repetitions per leg1 set8 marches to change sides

Drink Break

Re-warmMarching on the spot. 32 timesStep touches. 32 timesGrapevine 8 times

Muscular Strenght ContinuedSquatsLunges onto stepCalf raises

Squats

With the feet just wider than shoulder width apart and toes pointing slightly outwards.

Bend legs 1, hold 2-3, straighten 4 The bottom should not be pushed backwards,

back should be kept erect, heels on the floot, the movement of the knees should be out over the toes.

16 repetitions 2 sets 8 marches in between to loosen and rest

muscles.

Lunges onto Step

Standing behind the step. The participant steps one foot forwards onto the step. The front leg should be to 90 degrees while the back leg should be straight.

Couting: bend 1, hold 2-3, recover 4Alternate after each lungeRepeat 8 times each leg2 sets16 marches in between for recovery

Calf Raises

With the toes and heels together, rise up onto the toes and lower.Knees are to be kept straight, bottom tight, abdominals tight.

Couting: rise onto toes 1, hold 2-3, lower 4.

16 repetitions2 sets16 marches in between for recovery.

Stability Balls/ Core Exercises

Walk out and inPartial curl upsProne back extensions

Walking Out and In

Begin by being seated on the stability ball.Walk the feet out until the torso is parallel

to the ground and then return.Keep abdominals tights, press lower back into the ball for support.

Counting: 8 counts to walk out, 8 counts to return

16 repetitions1 set32 bounces on the ball for recovery.

Partial Curl Ups

Walk the feet out so that the torso is parallel to the ground and the lower back remains pressed into the ball. Feet should be shoulder width apart.Hands clasped behind head.

Counting: curl up 1-2, recover 3-432 repetitions1 set32 bounces on the ball for recovery.

Prone Back Extensions

Lay prone on the exercise ball, feet slightly apart, legs straight. Hands clasped behind head.Depending on the intensity of exercise, the hips or stomach will be positioned over the ball. When extending, neck needs to remain in neutral position, elbows cannot be extended backwards.

Counting: Extend 1-2, lower 3-4.16 repetitions