Aerobic Fitness
Recommended Prerequisite: None
Grades Offered: 9-12
Credit: ½
State Code: 3399
MNPS Course Code: PER3500
Course Description
This course is designed to provide opportunities to improve cardiovascular fitness and will incorporate health appraisals, fitness evaluations, identification of cardiovascular risk factors, and individual exercise prescriptions.
Course of Study
This course will focus on developing and maintaining a high level of physical fitness though the involvement of aerobic activity. Introductory material could include definitions, types of aerobic activities, and benefits of aerobic participation. Students will also develop and present aerobic routines. Activities could include but are not limited to the following:
· Terminology
o Aerobic exercise
o Anaerobic exercise
o Cardiovascular endurance
o DOMS—delayed onset muscle soreness
o Heart rates (resting, target, maximum, recovery)
o FITT (frequency, intensity, time, type) principle
o High impact aerobics
o Lactic acid
o Low impact aerobics
o Physical fitness
· Anatomy and physiology of the muscular, skeletal and cardiovascular systems
· Phases of the Cardiovascular (Aerobic) Program
o Warm-up period
o Aerobic activities
o Cool-down period
· Calculate heart rates
o Resting
o Target
o Maximum
o Recovery
· Benefits of exercise
· Health related components of exercise
o Cardiovascular endurance
o Flexibility
o Muscular strength
o Muscular endurance
o Body composition
· Aerobic circuit training
o Equipment (will vary with stations chosen)
§ Jump ropes
§ Aerobic step benches
§ Medicine balls
§ Elastic bands
§ Hand weights
§ Mats
§ Walking/running track
§ CD player/music
o Terminology
§ Aerobic exercise
§ Anaerobic exercise
§ Basic muscular and skeletal system
§ Cardiovascular fitness
§ Circuit training
§ Cool down
§ Flexibility
§ Full range of motion
§ Muscular endurance
§ Muscular strength
§ Specificity of exercise
§ Stretching
§ Warm up
o Skills/Activities
§ Jump rope
§ Abdominal crunches
§ Push ups
§ Tricep dips
§ Medicine ball pass
§ Walk/jog
§ Step ups
§ Stretching/flexibility
§ Strength training (spread out through circuits)
· Lateral raises
· Bicep curl
· Upright rows
· Jogging
o Benefits of jogging
o Running form
§ Foot placement
§ Stride
§ Body carriage
o Heart Rates
§ Check resting heart rate
§ Calculate target heart rate
o Equipment
§ Properly fitting running shoes
§ Appropriate clothing for climate
§ Stopwatch (optional)
o Tips
§ Begin slowly, gradually increase frequency and time
§ Purchase good running shoes
§ Always warm-up and cool-down
§ Drink plenty of water before, during and after your jog
o Safety
§ Recognize and prepare for environmental factors (cold and heat)
§ Wear comfortable and properly fitting shoes
§ Start slowly
§ Be consistent (set up a routine)
§ Listen to your body
§ Always run facing traffic
§ Wear reflective clothing
§ Carry some form of identification
§ Take walking breaks (during beginning)
· Power walking
o Benefits of power walking
o Equipment
§ Properly fitting running shoes
§ Appropriate clothing for climate
§ Stopwatch (optional)
§ Pedometer (optional)
o Safety
§ Recognize and prepare for environmental factors (cold and heat)
§ Wear comfortable and properly fitting shoes
§ Start slowly
§ Be consistent (set up a routine)
§ Listen to your body
§ Always walk facing traffic
§ Wear reflective clothing
· Jumping rope
o Benefits of jumping rope
o Heart Rates
§ Check resting heart rate
§ Calculate target heart rate
o Equipment
§ Jump ropes (appropriate length for height)
§ Music player
§ Music (radio, cds, or audio cassettes)
o Skills
§ Basic skip
§ Jumping rope
§ Rocking skip
§ Double dutch techniques
o Tips
§ Hold the rope loosely
§ Keep elbows at waist level
§ Keep arms extended sideways
§ Maintain an upright body position
§ Jump on the balls of the feet
· Step Aerobics
o Benefits of step aerobics
o Heart Rates
§ Check resting heart rate
§ Calculate target heart rate
o Equipment
§ Aerobic Steps
§ Music and CD Player
§ Heart Rate Monitors (optional)
§ Dumbbells (optional)
o Terminology
§ Aerobic Capacity
§ Aerobic exercise
§ Anaerobic exercise
§ Frequency
§ Intensity
§ Lactic Acid
§ Resting Heart Rate
§ Target Heart Rate
§ Time
§ Maximum Heart Rate
o Warm-up, Prestretch, and cool down
o Aerobic Movements/Patterns
§ Basic step
§ Turn step
§ Step knee (tap, kick)
§ Repeaters (tap, knee, kick, curl)
§ Grapevine
§ Step touch
§ Skip forward
§ Squats
§ Knee-ups
§ Hamstring curls
§ Half jacks
§ Skier
§ Hops side to side
§ Jacks in a circle
§ Grapevine in a box
§ Push backs
§ Push to the side
§ Push sides in a circle
§ March 3 and tap 1
§ Step together step
· Aerobic dance
o History
o Terminology
§ Aerobic dance
§ Circuit training
§ Combination
§ Cuing
§ Duration of exercise
§ Flexibility
§ Frequency of exercise
§ High impact aerobics
§ Intensity of exercise
§ Low impact aerobics
§ Maximum heart rate
§ Moderate impact aerobics
§ Muscular strength
§ Resting heart rate
§ Target heart rate
§ Tempo
o Benefits
o Safety concerns
o Calculate Target Heart Rate
o Equipment/Facility
§ Music (with sound system would be ideal)
§ Audiotapes and/or CDs
§ Wireless microphone for instructor (if available)
§ Rubber tubes or bands, hand weights, stability balls, mats, jump ropes (if available)
§ Well ventilated room with a temperature between 60 and 70 degrees
§ Room with enough space for all participants to spread out without touching
§ Acoustics that allow for the instructor’s voice to be heard
§ Proper footwear and apparel
o Skills and Techniques
§ Warm-up and pre-stretch (10 minutes)
§ Aerobic activity (20-30 minutes)
§ Cool-down (2-5 minutes)
§ Strength exercises (5-10 minutes)
§ Final stretch (5-10 minutes)
§ Times vary depending on class time
o Aerobic Activities
§ Calculate target heart rate zone before participating
§ Calculate exercise heart rate immediately following aerobic routine (count heart rate for 10 seconds and multiply by 6 to get exercise heart rate) (compare to target heart rate)
§ Basic steps
· Jogs
· Marches
· Hops
· Jumps
· Knee lifts
· Kicks
· Twists
· Step touches
· Jumping jacks
· Lunges
§ Directions
· Forward
· Backward
· Sideways
· Diagonally
· Circles
§ Movements
· Basic step (up, up, down, down)
· V-step
· Travel step with alternating leg
· Over the top
· Lift step
· Lunge
· L step
· Repeater
· Turn step
· Combinations of any of the steps, directions, or movements
· Body sculpting (strength training during step aerobics or aerobic dance)
o Activities with dumbbells or resistance bands/tubes
§ Biceps curls
§ Triceps extensions
§ Frontal raises
§ Deltoid lifts
§ Bench press
§ Punches
o Equipment
§ Dumbbells
§ Exercise balls
§ Exercise mats
§ Resistance bands/tubes
§ Aerobic steps
§ Music
§ Appropriate footwear and clothing
· Cardio kickboxing (Aerobic kickboxing or Taebo)
o Terminology
o Kicks
§ Front
§ Side
§ Roundhouse
§ Back
o Punches
§ Jab
§ Cross reverse
§ Uppercut
§ Back fist
§ Speed bag
o Stances and steps
§ Boxer’s stance
§ Boxer’s shuffle
§ Center position
§ Roc Hop step
§ Step and touch
§ Bob and weave
o Equipment
§ Music
§ Good stereo system
§ Kickboxing targets or punching bags
§ Bag gloves or hand wraps to protect the knuckles
§ Jump ropes
§ Regular hand weights
§ Cardio kickboxing or Taebo vidoetapes
o Skills
§ Boxer’s stance
§ Boxer’s shuffle
§ Center position
§ Roc Hop step
§ Step-and-touch step
§ Bob and weave
§ Jab punch
§ Cross punch
§ Uppercut punch
§ Hook punch
§ Speed bag punch
§ Back fist strike
§ Front kick
§ Side kick
§ Roundhouse kick
§ Back kick
Standards
Tennessee State Department of Education Standards
http://www.state.tn.us/education/ci/cipewellhiv/cipe9-12.html
Tennessee Association for Health, Physical Education, Recreation, and Dance
www.tahperd.us
American Association of Health, Physical Education, Recreation, and Dance
www.aahperd.org
Recommended and/or required sources:
. Aerobic Fitness: (http://www.usask.ca/education/ideas/tplan/pedlp/aerobics.htm)
. Aerobic Kickboxing (www.aerobickick.com)
. American Association of Health, Physical Education, Recreation, and Dance (www.aahperd.org)
. Fronske, H. (2005). Teaching cues for sport skills. (3rd ed.). San Francisco, CA: Pearson Benjamin Cummings.
. Step Aerobics: (http://www.turnstep.com/)
. Tennessee Association for Health, Physical Education, Recreation, and Dance (www.tahperd.us)
|
