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PE 201 Lesson 3 - Basic Movements in Aerobic Dance

The document discusses the concept and basic movements of aerobic dance. It explains the benefits of aerobic dance which include calorie burning and muscle targeting. It then demonstrates the basic dance steps/routine of aerobic dance including jumping jacks, lunges, and side kicks.

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Gabriel Basco
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65 views15 pages

PE 201 Lesson 3 - Basic Movements in Aerobic Dance

The document discusses the concept and basic movements of aerobic dance. It explains the benefits of aerobic dance which include calorie burning and muscle targeting. It then demonstrates the basic dance steps/routine of aerobic dance including jumping jacks, lunges, and side kicks.

Uploaded by

Gabriel Basco
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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TECHNOLOGICAL INSTITUTE OF THE PHILIPPINES-MANILA

sir mark alonzo rdalonzo©2021


1. Discuss the concept and basic
movements of aerobic dance.

2. Explain the benefits of aerobic


dance.

3. Perform the basic dance


steps/routine of aerobic dance.
• 45 minutes of skipping can burn as
many as 450 calories.
• Targets the muscles of your
shoulders, calves, glutes, and quads.
• Stand with your feet shoulder-width
apart and hold the jump rope’s
handles firmly. Swing the rope atop
your head and jump quickly as the
rope nears the front of your feet. It
might need a little practice to get
going at a faster rate, which comes
with regular practice.
• Total body exercise that primarily
targets the quads
• Stand straight with your feet together
and hands alongside your thighs.
Now, jump with your feet spread
sideways and arms above your head
simultaneously. Jump back to the
normal position. 30 minutes of
jumping jacks can help you shed 200
calories.
• This exercise helps you tone your butt
and thighs and boosts your cardiac
health. Take a large step backward
and lower your hips. Place the knee of
the leg placed behind on the floor and
the front thigh parallel to the ground.
Jump and switch your leg positions.
Jump again and return to the normal
position.
• Targets the hamstrings and glutes.
• Stand with your feet shoulder-width
apart and bend your arms towards the
sides. Bend your right knee like you
are jogging and touch your butt with
the right ankle. Repeat with the other
leg. Keep the pace slow until you have
perfected it.
• How to do it: If you’re new to running,
start slow and alternate walking and
running for 1 minute at a time — and
don’t forget to cool down and stretch!
Aim for shorter sessions a couple of
times a week at first, and then add
more as you get stronger.
• Duration and frequency: 20–60
minutes, 2 or 3 times per week
• How to do it: When you pick up the
pace to get your heart pumping,
walking is awesome aerobic exercise
because you can do it just about
anywhere without looking like you’re
working out. Squeeze in a few brisk
10-minute walks before and after
work and at lunchtime or carve out
time for longer walks.
• Use the step counter on your phone or
a fitness tracker to monitor your
steps. Set a goal — 10,000 steps per
day, 1,000 more per day than you
averaged last month, or whatever
works for you — and hit the pavement.
’

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