FITNESS ABCs
Components of an Aerobic Class Aerobic classes are generally one hour in length. The warm-up segment should last about 10 minute ...
Types of Classes 1. HIGH IMPACT AEROBICS (135-160 bpm): Moves that use large muscles to propel the body into the air, with both ...
Choreography A 32-count phrase refers to the numbers of beats or pulses that go by in one "phrase" of music and is therefore a 3 ...
Injury Prevention and Treatment Watch for fatigue by keeping a periodic scan on participants. If you observe someone losing coor ...
STEP AEROBICS The Basics Bring foot flat up and centered on board to avoid board instability. Don't hang heels off the board to ...
BASIC STEP MOVES Basic Left (Reverse for Basic Right) Start Position Centered in front of the bench. Description Step up on t ...
Turn Step Start Position In front of the bench, but off to one side. Description Start on side of bench and do a modified bas ...
X-Step Start Position Straddling the bench. Description Start from a straddle position at one end of the bench. Count Break ...
Cardio Kickboxing The Class Warm Up Begin with wide stance deep breaths to oxygenate the blood. March in place, side step, grap ...
CARDIO KICKBOXING MOVES The Jab Punch Front stance to target Chin tucked in. Aim through the target not at target surface. Alig ...
The Left Hook Punch Left leg forward, boxing stance. Transfer weight to front leg. Arm forms a tight 90-degree angle. Twist the ...
The Side Kick - Left Kick (do opposite for right kick) Feet shoulder width apart or closer. Transfer weight to the right leg. L ...
PLYOMETRIC TRAINING Plyometrics is not a new concept. It has been used for improving performance for years. It is just recently ...
AQUA TRAINING Introduction Water-based aerobic classes follow the same principles of land based exercises with the exceptions no ...
resistance is increased by a multiple factor depending on the speed of movement due to water's higher density over air, which is ...
Instructors should be careful to avoid slipping on slippery decks, which can be minimized by wearing water shoes. Care should al ...
of these feedback mechanisms are dependent on gravity and weight sensations; which are affected by water suspension. It will als ...
Safety It is important to be aware of the depth of the water that you are jumping into. Shallower than expected can cause injury ...
Dive Reflex - When the face is submerged in water, a natural process lowers the heart rate and blood pressure. This may even occ ...
music to compensate for the increased echo effect in the pool area and so as not to mask the instructor's verbal cues. Exercises ...
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