Malasiqui National High School

Malasiqui, Pangasinan
S.Y. 2022-2023

Zumba
Submitted by:
(GROUP 1)
Lorraine D. Domantay
Rainier F. Bugarin
Rosella Campos
Risen Phiel Abetria
Margericel Solis
Alicia May C. Pinlac
Princess Ocampo
Cristine Lopez
Ricky M. Nevado
Submitted to:
Mr. Arturo Cacapit
(P.E. Teacher)

ZUMBA
 Zumba is a form of aerobic dance exercise. Zumba is the dance fitness
program which helps to burn calories with easy and effective movements. It
is an advanced traditional cardio workout which makes the people active.

Principles
 Zumba combines high energy and motivating music with unique
moves and combinations that allow the Zumba participants to dance
away their worries. It is based on the principle that a workout should
be fun and easy to do allowing Zumba participants to stick to the
Zumba Fitness program and achieve long-term health benefits.
 Zumba is a “feel-happy” workout that is great for both the body and
the mind. ZUMBA is a fusion of Latin and International music - dance
themes that create a dynamic, exciting, effective fitness system. The
routines feature aerobic/fitness interval training with a combination of
fast and slow rhythms that tone and sculpt the body.
 Zumba utilizes the principles of fitness interval training and resistance
training to maximize caloric output, fat burning and total body
toning. It is a mixture of body sculpting movements with easy-to-
follow dance steps.

Characteristics
 its distinctive characteristic is its use of Latin American music and
dance rhythms to create a party-like atmosphere in class sessions.
 This dance class features high- and low-intensity intervals that help
improve cardiovascular fitness while also enhancing balance,
coordination, agility, and to some degree, strength through the
application of beginner-accessible choreography.

Factors
 Zumba combines fitness elements that include cardiorespiratory, muscle
conditioning, coordination and flexibility.
 Cardiorespiratory - Zumba targets lots of different muscle groups
at once for total body toning. Boosts your heart health. You not
only get aerobic benefits (it really gets your heart rate up), you also
get anaerobic benefits – the kind that help you maintain a good
cardiovascular respiratory system.
 Muscle Conditioning - Zumba can help with muscle conditioning.
From your biceps and triceps to glutes and hamstrings, Zumba is a
full body workout, meaning you'll help to tone your muscles and
boost your cardiovascular fitness in the process.
 Coordination - In Zumba, your arms and legs are generally moving
in different directions so it requires a good deal of coordination.
Repeated practice improves coordination and helps you feel more
comfortable moving your body.
 Flexibility - Muscle elasticity: Intended to improve muscle flexibility
as Zumba moves tones and stretches the muscles of your body.

Barriers
 Inefficient Time - Lack of time is a well-known barrier to physical
activity. It is not known, however, whether this barrier reflects actual
time commitments.
 Social Influence – Not everyone has the same interest like you, friends
and family don’t share your interest in physical activity.
 Lack of Motivation/Energy - Another reason you may not be
motivated to exercise is because you view it as being difficult.
 Lack of Equipment – You do not need any gear or equipment to attend
Zumba classes. Simply show up in relaxed clothing and athletic shoes
with a smile and a positive attitude, and that is all you will need.
  Family Obligations – We all have different obligations in our
families(caring for your children, supervising a younger siblings and
household chores), which makes joining Zumba difficult.
 Weather Conditions - Common sense suggests that changes in the
ambient weather conditions may affect physical activity. High or low
temperatures, rain, or wind may all serve to decrease the pleasure
derived from outdoor activities.

Importance
The importance of Zumba is that it targets lots of different muscle
groups at once and will boosts your heart health. Zumba also helps in
strengthening your heart and respiratory system. It improved condition of
your heart and lungs, increased muscular strength, endurance and motor
fitness. Thus, it is beneficial for young and old ones that helps mentally and
physically.
Zumba not only makes you healthier, but it also improves your social
skills. Dancing and group exercises can provide a new social context for
making friends. Group classes give the opportunity for social interaction and
can help build relationships.

Significance
Zumba targets lots of different muscle groups at once for total body
toning. Boosts your heart health. You not only get aerobic benefits (it really
gets your heart rate up), you also get anaerobic benefits – the kind that help
you maintain a good cardiovascular respiratory system.
Objectives
 The concept of Zumba is to “enjoy music and move the body freely”,
targeting a wide range of age groups, which is sufficiently easy to
practice for novice dancers.
Novice - a person new to or inexperienced in a field or situation.
 Zumba appeals to people's wish to enjoy themselves while exercising
as well as lose weight and improve their overall fitness, flexibility, and
endurance.

Benefits
1. It’s a total-body workout:
- Designed as a combination of dancing and aerobics, there’s no
right or wrong way to do Zumba. As long as you’re moving to the
beat of the music, you’re doing it right. Zumba involves
movement of the entire body so you’ll get a full-body workout
that doesn’t feel like work.
2. Promotes Endurance:
- Since music played during a Zumba class is relatively fast-paced,
moving to the beat can help build your endurance after just a
few workouts. Zumba’s standard hour-long classes get your
body accustomed to ongoing exercise and energy expenditure,
which can make working out easier, more enjoyable and burn
more calories overall.
3. Reduces Stress:
- Losing yourself in a dance routine and unplugging from daily life
is a great way to relieve stress. Zumba causes the release of
endorphins and neurotransmitters that can improve mood and
eliminate stress hormones in the body.
4. Boosts Confidence:
- The social aspect of Zumba is different than most workout
situations. By improving your dance moves and your physical
health in a fun, informal setting like a Zumba class can make you
 feel more comfortable with your body, which improves self-
confidence, and encourages you to return for another workout
soon! Zumba is an exercise combined with self-expression,
celebration, and exploration of one’s own body.
5. Improves Coordination:
- Zumba involves a lot of movement in your arms and legs so even
the not-so-coordinated can get a great workout. The dance
routines are easy to follow with repetition, which in turn
improves coordination over time and helps you feel more
confident with moving your body. Dance like nobody's watching!

Questions:
1. It is a form of aerobic dance exercise that helps burn calories with easy
and effective movements.
 Zumba

2. Zumba does not just improve people’s overall health but also improves
_________.
 Social skills

3. Zumba, a dance exercise features ________________ intervals that help

improve cardiovascular fitness while enhancing balance, coordination and
agility.
 High and low intensity

4. Zumba is good for people of any age, and it is also good for
unexperienced people who want to start working out. This is a person who
is new to or inexperienced in a field or situation.
 Novice

5. Zumba’s standard hour-long classes get your body accustomed to ongoing

exercise and energy expenditure, what does Zumba promotes since Zumba
is relatively fast-paced?
 It promotes endurance