Lab 12 - Exercise Prescription for Step Aerobics

1. Lab 12 - Exercise Prescription for Step Aerobics Kelly Heikkila 0305975 Kristen Ibey 0299271 Berit Dool 0274996

2. Warm up - March on the spot - March wide - Alternating toe taps (w/alternating arms above head) (w/ alternating arms across chest) - Single Lunges - Double lunges - single, single, double, double lunges - leg lifts w/ arm raises.

3. Beginner Step Aerobics • Basic Step • standing behind stepper • right foot up, left foot up • right foot down, left foot down • Heel Dig Single • standing behind stepper • right foot reaches up to stepper and taps heel, returns back down • repeat with left foot • Jumping Jack Single • on floor behind stepper • spread feet shoulder width apart as if doing a jumping jack • bring them back together • Kick • standing behind stepper • right foot steps up to left corner, left foot comes up and kicks • repeat with left foot to right corner • Kick (straight) • standing behind stepper • right foot steps up to center, left foot comes up and kicks • left foot back to floor, right foot back to floor • repeat with left foot leading

4. Knee Lift • standing behind stepper • right foot steps up to left corner, left foot comes up and does knee raise • repeat with left foot to right corner • Knee Lift (Straight) • standing behind stepper • right foot steps up to center, left foot comes up and does knee lift • left foot back to floor, right foot back to floor • repeat with left foot leading • Leg Curl • standing behind stepper • right foot steps up to left corner, left foot comes up and does leg curl • repeat with left foot to right corner • Leg Curl (Straight) • standing behind stepper • right foot steps up to center, left foot comes up and does leg curl • left foot back to floor, right foot back to floor • repeat with left leg leading • Leg Lift Diagonal (“Flying) • standing behind stepper • right leg to left corner, left leg reaches straight back and slightly to the side • repeat with left foot to right corner

5. Over the Top • standing to the side behind stepper • right foot up, left foot up • right foot down to opposite side you started, followed by left • repeat • Repeater (3x Knee) • standing behind stepper • right foot up to left corner, left leg does three knee lifts and returns back to ground • repeat with left leg starting at right corner • Tap Up (Tap on Top) Diagonal • standing behind stepper • right left steps up to left corner, left foot taps left corner and returns to ground • repeat on opposite side • V-Step • standing behind stepper • right foot steps up to right corner, left foot steps up to left corner • right foot returns to starting position, followed by left foot • repeat

6. Intermediate Step Aerobics • Across the Top with Knee Lift • standing behind stepper • right leg steps up, left leg steps up • right foot back to ground, left knee lift and back to ground • repeat with left leg stepping up • Step Touch Double Side Jump on Top • standing behind stepper • right foot steps up to right corner, left foot comes up and taps • left foot steps to left side, right foot comes to tap • jump with both feet to the right, then to the left and back to starting position • repeat • Horseshoe • standing behind stepper on right side • step up to right side with right foot, step up to left side with left foot • step down with right foot, then step down with left foot to the opposite side of right • repeat • Repeater 7 (Rocking-Horse Shuffle) • standing behind stepper • right foot up to left corner, left leg kicks • left foot returns to ground while right leg kicks, then left leg kicks again • left leg down to floor, right leg down to floor – jump once, jump twice • repeat on opposite side

7. Lunges (Split Basic) • standing behind stepper • right left up to center, left leg up to center • right foot steps down and lunges, comes back up • left foot steps down and lunges, comes back up • right foot returns to floor followed by left • repeat with left leg starting • Kicks Full Around the World • standing behind stepper • right leg up to left corner, left leg kicks • both legs return to the ground • repeat in all four corners • Knee Lifts Full Around the World • standing behind stepper • right leg up to left corner, left knee lift • both legs return to the ground • repeat in all four corners

8. Advanced Step Aerobics Hesitate Drop, Flick & Exit standing beside the stepper to the left right foot to centre in unison, hop with right foot landing on the right side and left foot to centre flick right foot forward, then sideways turn right foot facing the stepper bring left foot together 2) 2/4 Reverse Hop Turn, Tap & Unwind ("Chicago") standing behind the stepper right foot to center of stepper turn 180° and kick with left foot left foot backwards tap right foot to the left and return to previous position bring left foot forward and kick left foot steps in front, and right foot follows + a combination of the intermediate and beginner steps as a short routine

9. Cool Down -Walk forward -Step right tap left -Walk circle -Step left tap right -Walk back Stretching from head to toe to finish off the routine

10. Challenge Game Soccer baseball -equipment needed -soccer ball -3 cones for bases -jerseys/pinnies Rules - Participants are divided into 2 teams - cones are set up in the shape of a baseball diamond for the 3 bases - A pitcher rolls the ball along the ground to home plate where the “hitter” is standing - the kicker tries to kick the ball as far as they can and run to a base - If the ball is caught in the air the players is out - If a player is tagged with the ball the players is out - There is no 3-out rule, each player on each team gets to hit once before a change of sides. - The team with the most runs at the end of the game wins.