Active Sports and

Aerobic Activities
PATHFIT 2: Module 3
Prof. Jeiar Burgos
Daily/ Regular Exercises

AEROBIC ANAEROBIC
ACTIVE SPORTS
EXERCISE EXERCISE
Aerobic, Anaerobic and Active Sports Exercises
Aerobic means 'with air' and refers to the body producing energy with the
use of oxygen. This typically involves any exercise that lasts longer than
two minutes in duration. Continuous 'steady state' exercise is performed
aerobically.

Anaerobic means 'without air' and refers to the body producing energy
without oxygen.

Active sport exercise is non-competitive physical activity for the purpose

of wellbeing and enjoyment. This includes activities like walking, swimming,
cycling, equipment-based exercise, fishing, running and yoga which can
occur independently or with the involvement of a 'provider' group or
organization.
 The concept of aerobics
was pioneered in the
United States by physician
Kenneth H. Cooper and
popularized in his books
Aerobics (1968) and The
Aerobics Way (1977).
Cooper's system uses point
charts to rate the aerobic
value of various exercises
for different age-groups.
Walking

Few years back and up to the present walking has become the
most popular form of aerobic exercise. It is so simple that
everyone knows how to do it, you don’t need specialized
equipment, inexpensive and suitable to any age groups.
Jogging/Running

Jogging, just like walking is one of the best aerobic activities.

And because you do it faster than walking, it tends to add
intensity to your program. Your bones and joints grow stronger
and helps prevent osteoporosis because of the pressure
exerted on them while jogging or running. No special
equipment is needed except for a good pair of jogging or
running shoes.
Jump Rope Exercises
General Jumping Hints

1. Hold rope loosely, using thumb and index fingers to control

2. Elbows remain at waist level with arms extended sideways at about 90 degree
angle.
3. The body should remain erect but flexible.
4. Use circular wrist motion to turn the rope.
5. Jump on the balls of the feet with a soft landing. Flat-footed landings can
cause ankle knee, and skin problem.
ACTIVITY: Aerobic Activity

Exercise 1
Basic Jump (Single Bounce)

Procedure:
1. Jump on both feet.
2. Lands on balls of feet.
3. Repeat No. 1
4. Repeat No. 2

Repetition=32 counts
Hints: Keep feet, ankles and knees together
ACTIVITY: Aerobic Activity

Exercise 2
Double Side Swing and Jump

Procedure:
1. Twirl rope to the left side.
2. Twirl rope to the right side.
3. Jump over rope twice.
4. Repeat 1, 2 and 3

Repetition=32 counts
Hints: Keep hands together on side swings. Keep
feet together.
ACTIVITY: Aerobic Activity

Exercise 3
Scissors

Procedure:
1. Jump to stride position with left foot
forward.
2. Jump and reverse position.

Repetition=32 counts
Hints: Feet 8 -12” apart.
 ACTIVITY: Aerobic Activity
Exercise 4

Crossover (Cross Arms)

Procedure:
1. Cross arms and jump.
2. Open rope, basic bounce.

Repetition=32 counts
Hints: Cross right arm over left, cross
left arm over right.
ACTIVITY: Aerobic Activity
Exercise 5
Wounded Duck
(Alternate Toes/Heels together)

Procedure:
1. Jump, toes and knees touch, heels
spread.
2. Jump, heels touch, toes and knees
spread.
Repetition=32 counts
Hints: Alternate toes touching and heels
touching.
AEROBIC DANCING
Around 1970, Jackie Sorensen, who
studied Copper’s Aerobics Program and
who attributed her excellent
performance on the 12 minute run/walk
test to her years of training, began
combining her understanding of
Cooper’s aerobic principles and her
knowledge of dance. Sorensen created
a new form of aerobic movement set to
music. Her aerobic dance was fun and
had an immediate appeal for many
women.
AEROBIC DANCING
In the present, aerobic dancing is one of the
most popular fitness activities for people of all
ages. The fun if moving to music in a sociable
group setting has made it one of the fastest
growing leisure activities. It develops
cardiovascular fitness as well as strength and
flexibility. Bright and snappy music increases
effort, duration and intensity, while reducing the
boredom associated with some fitness tasks.
PROGRAM FUNDAMENTALS

Warm-up

Peak aerobic session

Cooling-down
PROGRAM FUNDAMENTALS
1. Warm-up – makes the body ready for the demands
of the aerobic workout. Warming up seems to shorten
the cardio-vascular and muscular systems’ adjustment
to stress, allowing a shift from the rest to activity without
unnecessary strain on the heart, it is thought that
warming up minimizes the risk of inadequate blood flow
to the heart during the first bit of intense activity, also
helping to prevent cardiac arrhythmia caused by the
heir’s attempts to provide increased blood circulation.
Warming up also facilitates mental preparation.
 PROGRAM FUNDAMENTALS
1. Warm-up a. Isolation phase (1-1.5 min.) of the warm-up focuses on exercising
one body part at a time with simple movements. It helps to create
body awareness and to focus attention on posture and alignment.
b. Active warm-up phase (3-4 min) involves full body movements
such as simple calisthenics, brisk walking, or light jogging. It starts slowly
and intensifies, elevating the heart rate and warming the muscles.
When light perspiration begins, the participant is ready for more
intense activity.
c. Static stretching (1-2.5 min) the five major muscle groups used
during the full-intensity workout are subjected to slow, static stretches
lasting form 10 to 30 seconds. It is important to avoid bouncing to
stretch since this actually triggers a reflex action that will tighten,
rather than loose, the muscle fibers.
d. Aerobic warm-up (5-10 min) begins with low to moderate intensity
movements that are structured into simple routines that stress the use
of the large muscle groups. A low-impact approach is usually
desirable.
PROGRAM FUNDAMENTALS
2. Peak aerobic session (20-30 min) – may
advance to high-impact movement or may increase
the intensity of low-impact movements. In this phase,
students should be in their heart zones (60 o 80% of
maximum capacity) and should monitor the pulse rate
periodically to see that they do not drop below or
exceed their personal limits.
 PROGRAM FUNDAMENTALS
2. Peak aerobic session (20-30 min)

a. Toning and conditioning exercises are increasingly a part of

most aerobics classes. Typically, exercises targeting the
abdomen, chest, arms, buttocks, and thighs are included;
frequently resistance equipment is used to add both difficulty
and variety. It is important to pay attention to participants’
body alignment and technique.
PROGRAM FUNDAMENTALS
3. Cooling-down – Aerobic exercise results in the
delivery of large quantities of blood to the working
muscles. If exercise stops abruptly, the blood tents to
pool in the lower extremities. Thus, cooling down (15min)
is a very important part of a well balanced class. The
cooling should last until the heart rate is at or below 120
beats per minute. Cool down is accomplished b
keeping the arms below the level of the heart, gradually
diminishing the intensity of all movements, slowing
movements, and finally shifting to simple locomotion
patterns.
 PROGRAM FUNDAMENTALS
3. Cooling-down
a. Final Stretching - it improves or maintains flexibility and helps prevent
muscle soreness. A flexible body is one that is less easily injured and
adapts more readily to stress. Deep stretching facilitated at this time
because the muscles are warm and pliable. As in the warm-up activity,
the stretching is slow and static; stretches are held longer; and
participants are encouraged to relax into the stretch, rather than strain
to achieve a extreme stretch.

b. Relaxation – While it helps the body, it also teaches the mind that being
able to go, being able to rest, is as important a human activity as actively
moving. It teaches the mind and the body to simply release effort and stress-
at least for a short while.
 AEROBIC DANCE ELEMENTS
Base Moves – Low and High Impact

1. March/Walk/Step:
Action: Transfer of Weight, one foot to the other, no loss of contact with the floor..
Jog/Run:
Action: Transfer of Weight, one foot to the other, momentary loss of contact with the
floor.
2. Step Touch:
Action: Step right foot to right, step, tap ball of left foot next to right foot.
Tip: Weight is not on tapping foot so the foot may be used again.
3. Hamstring Curl:
Action: Step right foot to right side; lift and bend the left leg (heel toward buttocks)
4. Knee Lift
Action: Step right foot to right side; bend left knee wile lifting knee up (perform using
front, back, or side)
 AEROBIC DANCE ELEMENTS
Base Moves – Low and High Impact

5. Taps (heel taps, toe taps, side taps)

Action: Step right foot to right side; touch left heel in front (do not transfer
weight). Step left foot to left side; touch right hell in front (do not transfer
weight)
Tip: To get back on the beat, tap both toes (and heels) of both feet.
6. Lunges:
Action: Step right foot to right side; extend left leg backward (right leg
bends at knee).
7. Slides:
Action: Right foot brushes floor (front, side, or back); momentarily loss of
contact with the floor as left replace right.
 AEROBIC DANCE ELEMENTS
Base Moves – Low and High Impact

8. Hops
Action: Lift weight off one foot and land on the same time
9. Jumps:
Action: Take off on two feet and land on two feet. Momentary or sustained loss contact
with the floor.
10. Jumping Jacks:
Action: Start with feet together, spring up, land with feet opening to a straddle position;
spring up, land with feet together.
11. Heel Jack
Action: Jump with feet together; jump, extending left heel to left side (left heel should
touch floor); jump, landing both feet together. Repeat with other side.
Tip: Since weight is even on both feet, this step may alternate or repeat on the same
side.
 AEROBIC DANCE ELEMENTS
Base Moves – Low and High Impact

12. Leaps:
Action: An aerial movement from one foot to the other; sustained contact with the floor.
For a high kick, move the working leg from the hip. Do not bend the knee.
13. Pony:
Action: (Three small steps in place) Step right in place, step left behind right step right in
place.
14. Pivot Turn:
Action: (as used in aerobics) Step forward right, and then turn 180 degrees toward left
to face the rear. Step forward right, then turn 180 degrees toward left to face front.
Tip: During the turn, make sure your weight is evenly distributed on both feet.
 ACTIVITY: AEROBICS DANCE
WARM-UP
Part I

Introduction:
March in place, swing arms freely at the sides…………………………….…….....................16 cts.
March in place, clap hands every 2 counts…………………………………………….................16 cts.
a) Three step tap in place (R, L, R tap L) Repeat (a) starting L. Repeat all 3X more
…………………………………………………………………………………………………………………...32 cts.
b) Take 3 step-knee lift (R, L, R lift L) in place Repeat (b) starting L.
Repeat all 3X more …………………………………………………………………………………….32 cts.
c) Take 3 step-leg swing fwd (R, L, R swing L) in place. Repeat (c) starting L.
Repeat all 3x…………………………………………………………………………………………….….32 cts.

Note: Warm-up exercise is usually introduced in a slow tempo.

 ACTIVITY: AEROBICS DANCE
WARM-UP

Part II

Repeat Introduction……………………………………………………………….…….32 cts

a. Three step-tap as in Part I. clap hands every 4 cts……………………………......32 cts
b. Three step-knee lift with arm curled (arms down on cts. 1,2,3 flex arms close to chest
on count 4 ……………..…………………………………………………………….……32 cts
c. Take 3 step-leg swing with arm pull (raise arms fwd on cts 1,2,3 and pull arms
downward-backward on ct 4 ………………………………………………………..…32 cts
Note: All (a-c) are repeated 3X more alternately starting R,L,R,L to complete the… 32 cts.

Note: Warm-up exercise is usually introduced in a slow tempo.

 ACTIVITY: AEROBICS DANCE
WARM-UP

Part III

Repeat Introduction …………………………………………………………..………32 cts

a. Take 3 step-tap moving forward starting R, clap hands on ct 4 (Repeat 3x more
alternately L,R,L)……………………………………………………………….………32 cts
b. Take 3 step-knee lift moving forward (step R ft fwd, stretch arms fwd ct 1, step L fwd
curl/ flex arms on ct 2 (stretch & curl arms alternately in every step, ct. 3.4)……32 cts.
c. Take 3 step-leg swing moving forward, stretch arms forward on the first step. Pull arms
downward-backward on ct 2 continuously raise and pull arms in every step…….32 cts

Note: Warm-up exercise is usually introduced in a slow tempo.

ACTIVITY: AEROBICS DANCE
EXERCISE PROPER
Note: This part should be done faster in tempo than warming-up. Deep breathing should be
done regularly as needed or as soon as you feel a possible shortness of breath. Continuous
supply of oxygen is needed to sustain the energy requirements during the workout.
Introduction:
a) March in place, swing arms freely at the sides …………………………..………………16 cts
b) (Foot work)- Step R ft diagonally fwd, knees slightly bent (ct1) step L ft diagonally fwd left
(ct 2) Step R bwd at the center (ct 3) close to L ft to R ft (ct 4) ( arm movement )- With bent
elbow raised outward, hands close to chest & fist clenched, punch hands forward on cts 1,2.
Clap hands on cts 3-4
c) Repeat (b) 3x more …………………………………………………………………………….….12 cts
d) Repeat (a-c) ………………………………………………………………………………….……….32 cts

Note: This introduction will be repeated at the start of every series

 ACTIVITY: AEROBICS DANCE
A. Close Steps Series:

1. 8 squats sideward R,L alternately………………………………………………………………32cts

a) Step R ft swd on squat position raise arm swd (amplified) elbows flexed (cts 1-2)
b) Close R to L, knees straight arms down at sides (cts 3-4)
c) Repeat (a-b) alternately L & R 7x more

2. Close steps alternately R & L ……………………………………………………………………32 cts

a) Step R ft heels raised, stretch arms overhead (ct 1)
b) Close L to R ft bend knees slightly, bring arms down, elbow bent close to side of body(ct 2)
c) Repeat (a) & (b) alternately L&R 7x more

3. Double Close Step alternately R & L ……………………………………………32 cts

a) Take 2 close steps swd right ( R,L,R,L ) arm movements as in (2a) twice (4 cts)
b) Repeat (a) alternately L & R 7 times more
 ACTIVITY: AEROBICS DANCE
A. Close Steps Series:

4. Step Leg Curl alternately sideward R & L………………………………………………..…….32 cts

a.) Step R ft swd raise arms fwd at chest level elbows bent parallel in front 9 ct.1)
b.) Curl/ flex R led bwd, raise arms in reverse T ( ct 2)
c.) Repeat (a)&(b) alternately L&R(30 cts)
5. Double Side Steps with Leg Curl…………………………………………………………..………32 cts
a.) Step R ft swd ( ct 1 ) close L ft to R ft (ct 2) Step R ft swd (ct 3) leg curl (ct 4)
b.) Repeat (a) alternately L & R 7x more (28 cts)

Note: Arm movements as in 4, repeated continuously

6. Close Step R & L alternately ……………………………………………………………………....32 cts
 ACTIVITY: AEROBICS DANCE
B. Touch Steps Family:
1. Touch Steps sideward R, L alternately …………………………………………………………32 cts
a) Step R ft swd, knees slightly bend (ct 1)
b) Touch L toes sideward, knees straight lean body to the right, stretch R arm overhead close to R ear
palm facing downward (ct 2)
c) Repeat (a and b) to the left (2 cts)
d) Repeat all (a-c) 7 times more (26 cts)

Grapevine sideward R & L alternately……………………………………………………..……32 cts

a) Step R swd, cross L ft in rear, step R swd point L foot sideward, stretch both arms overhead body to
the right / bend knee slightly (4cts)
b) Repeat a to the left. Reverse body and arm position (4 cts)
c) Repeat (a & b) alternately R & L 3 times more (24 cts)

Lunge forward (quarter turn R & L) alternately …………………………………….……..32 cts

a) Quarter turn R, step R ft fwd, bend elbows close to waist line (ct 1)
b) Point or Touch L ft backward, push arms forward fingers pointing upward (ct 2)
c) Repeat (a & b) facing the opposite direction (2 cts)
d) Repeat (a – c) alternately R & L 7 times more (28 cts)
 ACTIVITY: AEROBICS DANCE
B. Touch Steps Family:
4. Step touch alternately R & L moving forward ………………………………………………32 cts
a) Step R ft in front, bend L elbow L hand close to chest, fingers pointing upward (ct 1)
b) Bend R knee, pointing L ft sideward. Push L hand across the chest in front (ct 2)
c) Repeat (a & b) starting L ft moving arm position (2 cts)
d) Repeat all (a – c) moving forward (4 cts)
e) Repeat all (a – d) moving backward (4 cts)
f) Repeat (e) 2 times more moving fwd & bwd (16 cts)

5. Touch Step forward, forward arm punch ………….…………………………………………32 cts

a) Step R ft in place, bend knees halfway bend elbow close to waist, close fist, knuckles facing down (ct1)
b) Stretch R knee, touch R ft fwd, punch both fwd at chest level (ct 2)
c) Repeat (a-b) starting L (2 cts)
d) Repeat all (a-c) alternately R & L 7 times more (28cts)

6. Touch step (across in rear) R & L alternately ………………………………………………32 cts

a) Step R ft swd, Raise elbow in “Reverse T” position (ct 1)
b) Touch L ft across behind the R ft, Thrust both arm diagonally downward across body in front (ct 2)
c) Repeat (a-b) to the left, reverse aim position (ct 2)
d) Repeat all (a-c) 7 times more (28 cts)
 ACTIVITY: AEROBICS DANCE
C. Knee Lift Series:

1. Knee lift alternating R & L………………..…………………………………………………………32 cts

a) Step R ft in place, Raise both aims overhead, with wrist flexed downward palms facing down (ct 1)
b) Raise or lift L knee, bringing both aims down on a pressing motion with palms facing downward in both side
of the lifted knees (ct 2)
c) Repeat (a & b) starting with the L ft and lifting R knee (2 cts)
d) Repeat all (a – c) alternately R & L 7 times more (28 cts)
2. Knee elbow meet R & L alternately ………..……………………………………………………32 cts
a) Step R ft swd, Raise aims diagonally upwd R L arm diagonally downward L (ct 1)
b) Lift L knee across the body in front flex R elbow to meet L knee across in front (ct 2)
c) Repeat (a - b) starting with the ft with arm movement the same with the L arm raise L arm leading facing
the opposite direction
d) Repeat all (a – c) alternately R & L 7 times (28 cts)
 ACTIVITY: AEROBICS DANCE

C. Knee Lift Series:

3. Double Knee Lift alternately R & L ………………………………………………………………32 cts

a) Repeat (#2) alternately R & L lifting & meeting knee twice on each side (32 cts)
4. 4 times Knee lift alternately R & L ………………………………………………………………32 cts
a) Repeat (#3) with four Knee lifts alternately R & L 4 times (32 cts)

5. Repeat (#2) double knee lift ………………………………………………………………………32 cts

6. Repeat (#1) single knee lift ………………………………………….……………………………32 cts

 ACTIVITY: AEROBICS DANCE
COOL DOWN
Stretches 1: Legs, arms and shoulders
a) Mambo or half cha-cha, single arm push and pull ( R fwd, L bwd ) ………..… 32 cts.
b) Half cha-cha sideward R, one arm side reach; across behind…………………..… 32 cts.
c) Toe-heel, lunge R ft. fwd tap toe of L in rear; stretch both arms upward to the side of the ears,
pull downward at the sides…………………………………………………………….. 32 cts.
d) Calf stretch (lunge position R, with both feet flat on floor, pointing towards front) full arm stretch
alternately raising arms upward and downward, wrist leading………………………………….32 cts.
e) Squats, both feet flat on the floor- Biceps curl and triceps stretch
f) Hamstring stretch (R leg – backward lunge) circle L hand bringing both over L knee; flex foot
extended leg …………………………………………………………………………………..32 cts.
g) Quadriceps stretch, raise extended leg behind, opposite hand to hold raised L, hold for 8
counts…………….……………………………………………………………………………………..8 cts.
h) Repeat all (a-g) on the other side…………………………………………………………..144 cts.
 ACTIVITY: AEROBICS DANCE
COOL DOWN
Stretches 2: Arms, trunk, head
a) With finger clasped together, turnout hands, pushing arms forward (8 cts.) upward (8cts) backward-
downward (8cts)………………………………………………………………….. 24 cts.
b) Bring R arm across body, L arm to hold R elbow pulling it close to chest shoulder level) (8cts)
…………………………………………………………………………………………………. 8 cts.
c) Repeat (b) with the L arm ………………………………………………………………….… 8 cts.
d) Arm stretch behind neck, place R hand on base of neck on rear, pull R elbow with the L hand behind
head (8 cts.) ………………………………………………………………….... 8 cts.
e) Repeat (d) with the L arm
f) Stride stand sideward, bend trunk to the R raise L arm close to head ……..… 8 cts.
g) Lightly pull head to the left to bend head ………………………………………….…... 8 cts.
h) Repeat (f-g) on the other side ………………………………………………………….….12 cts.
i) Hold head top pull head lightly forward pause………………………………………... 8 cts.
 ACTIVITY: AEROBICS DANCE
COOL DOWN
Stretches 2: Arms, trunk, head
j) “Demi plie” (half knee bend), as the arms move upward (4 cts.) blow air out as the arms
move down at the sides (4 cts) ……………………………………..……………………… 8 cts.
k) Repeat three times more.. ……………………………………………………………….…. 24 cts.
l) Reach upward with the R arm (ct ) reach up L higher than R (ct 2) repeat alternately R & L 6x
more (14 cts)…………………… …………………………………..…………………… 16 cts
m) Stretch both arms up, rise on toes, inhale
n) Bend trunk forward, relax head and arms hanging freely down and slowly
exhale……………………………………………………………………………………………….. 16 cts
o) Slowly raise trunk, feel every spine inhale slowly
p) Repeat (n-o) backward (8 cts) sideward R (8 cts) and L (8 cts)………………. 16cts
q) Shake arms, legs and feet (alternately R & L )………………………………………. 16cts
ASSIGNMENT

Bring Jump Rope

Individual

Practice 5 jump rope exercises

Individual

Practice Aerobic Dance Routine

Group
Thank you
PATHFIT 2 Module 3