AEROBICS

1. AEROBICS Miami-Dade County Public Schools Physical Education Department

2. Aerobics • Aerobic Exercise: Brisk exercise that promotes the circulation of oxygen through the blood and is associated with an increased rate of breathing. Examples include running, swimming, and bicycling. • The concept of aerobics stems from a book published in 1968, written by Dr. Kenneth Cooper. In the book, Dr. Cooper explains that aerobic exercise helps prevent disease. He explains that in order to live a healthy life, you must exercise regularly. • Cooper went on to create a research laboratory where he studied his theory and found proof that aerobic exercise, such as bike riding and running, helps reduce the risk of disease. Armed with this knowledge, aerobics classes that organized exercise in groups began to appear to help people reap the benefits.

3. Types of Aerobic Exercises Outdoor Aerobics • Walking • Jogging • Bicycling • Swimming • Basketball • Soccer • Jump Rope Indoor Aerobics • Treadmill Machine • Elliptical Machine • Rowing Machine • Stationary Bike • Boxing • Aerobics

4. Benefits of Aerobic Exercises Regardless of age, weight or athletic ability, aerobic activity is good for you. Aerobic activity has many health benefits, no matter your age. As your body adapts to regular aerobic exercise, you'll get stronger and fitter. Consider the following 10 ways that aerobic activity can help you feel better and enjoy life to the fullest. Aerobic activity can help you: • Keep excess pounds at bayCombined with a healthy diet, aerobic exercise helps you lose weight and keep it off. • Increase your stamina, fitness and strengthYou may feel tired when you first start regular aerobic exercise. But over the long term, you'll enjoy increased stamina and reduced fatigue. You can also gain increased heart and lung fitness and bone and muscle strength over time. • Ward off viral illnessesAerobic exercise activates your immune system in a good way. This may leave you less susceptible to minor viral illnesses, such as colds and flu. • Reduce your health risksAerobic exercise reduces the risk of many conditions, including obesity, heart disease, high blood pressure, type 2 diabetes, metabolic syndrome, stroke and certain types of cancer. Weight-bearing aerobic exercises, such as walking, help decrease the risk of osteoporosis.

5. Benefits of Aerobic Exercises • Manage chronic conditionsAerobic exercise may help lower blood pressure and control blood sugar. It can reduce pain and improve function in people with arthritis. It can also improve the quality of life and fitness in people who've had cancer. If you have coronary artery disease, aerobic exercise may help you manage your condition. • Strengthen your heartA stronger heart doesn't need to beat as fast. A stronger heart also pumps blood more efficiently, which improves blood flow to all parts of your body. • Keep your arteries clearAerobic exercise boosts your high-density lipoprotein (HDL), the "good," cholesterol, and lowers your low-density lipoprotein (LDL), the "bad," cholesterol. This may result in less buildup of plaques in your arteries. • Boost your moodAerobic exercise may ease the gloominess of depression, reduce the tension associated with anxiety and promote relaxation. It can also improve your sleep. • Stay active and independent as you ageAerobic exercise keeps your muscles strong, which can help you maintain mobility as you get older. Exercise can also lower the risk of falls and injuries from falls in older adults. And it can improve your quality of life. Aerobic exercise also keeps your mind sharp. Regular physical activity may help protect memory, reasoning, judgment and thinking skills (cognitive function) in older adults. It may also improve cognitive function in children and young adults. It can even help prevent the onset of dementia and improve cognition in people with dementia. • Live longerStudies show that people who participate in regular aerobic exercise live longer than those who don't exercise regularly. They may also have a lower risk of dying of all causes, such as heart disease and certain cancers.

6. Aerobic Terminology • Abdominals: Group of muscles forming the supporting wall of the abdominal region • Abduction: Taking a limb away from the midline of the body • Adduction: Bringing a limb toward the midline of your body • Aerobic: "With oxygen" refers to energy producing biochemical pathways in cells that use oxygen to produce energy • Anaerobic: "Without oxygen" term refers to producing chemical pathways in cells that do not require oxygen to produce energy • Artery: A type of blood vessel that carries blood away from the heart • Atrophy: The wasting away, or decrease in size of a body part, particularly muscle • Basal Metabolism: The amount of energy required to maintain the body at rest • Body Composition: The ratio of fat to muscle, bone and other body tissue • Calisthenics: Exercises in which your own body weight is used as resistance • Concentric Contraction: The shortening of a muscle due to contraction • Calorie: A unit that measures the energy in food • Cool Down: 10-15 minute period of mild exercise following vigorous exercise that allows the body and heart rate to return to normal

7. Aerobic Terminology • Deltoid: Large triangular muscle that covers the shoulder joint and raises the arm laterally • Eccentric Contraction: Isotonic contraction in which the muscle exerts force while the muscle lengthens. • Extension: Increasing the angle of two bones at a joint • External Obliques: Abdominal muscles used when twisting motions are utilized • Flexion: Act of bending, decreasing the angle of two bones at a joint. • Flexibility: Range of possible motion at various joints • Hamstring: Muscles that make up the back of the thigh • High Impact Aerobics: Aerobic dance (exercise) that includes jumping, bouncing and running • Latissimus Dorsi: Broadest muscles in the back • Lean Body Mass: Body weight made up of muscle tissue and other non-fat tissue such as bones, ligaments, and tendons • Ligament: Strong, fibrous tissue that attaches one bone to another bone • Low Impact Aerobics: Aerobic dance (exercise) that includes the vigorous arm movements while keeping one foot in contact with the ground at all times • Maximum Heart Rate: The heart rate that should not be exceeded during exercise • Osteoporosis: The loss of bone mass and strength, which increases the risk of bone fractures

8. Aerobic Terminology • Quadriceps: A muscle in front of the thigh that is divided into 4 parts • Recovery Heart Rate: The existing heart rate just after exercising • Rectus Abdominus: These muscles are used when performing crunches • Resting Heart Rate: The existing heart rate just after waking up and before getting out of bed • Target Heart Rate: 60-90% of Maximum Heart Rate • Tendon: Connective tissue that anchors muscles to bones • Vein: A type of blood vessel that carries blood to the heart • Warm Up: 10-15 minutes of light exercise during which the body is prepared for vigorous exercise

9. YouTube Aerobic Videos • 60 minutes Step Aerobics • 30 mins Adv Cardio Workout • 25 mins High Intensity Workout • 40 mins Dance Cardio Workout • 20 mins ZUMBA • 30 mins Hip Hop Tabata • 30 mins Tabata • 30 min Beginner STEP Aerobics • 30 mins STEP Combo Workout