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Introduction to Aerobics
Transcript of Introduction to Aerobics
Thank you! How to Calculate Your Target Heart Rate Choose the best aerobics shoes.
Wear proper clothing.
Ensure good ventilation of the exercise area.
Drink plenty of water after the work out.
Get your pulse rate after 45 min. of vigorous activity.
After cool down, check your heart beat reverts to its normal beat. Things to Remember Before Joining Dance Aerobics Classes Avoid excessive and prolonged deep knee flexion
Avoid changing directions rapidly
Do not perform more than 4 consecutive hops on one leg at a time to minimize the musculoskeletal stress on the weight bearing leg
Maintain body alignment
When knees are bent or flexed, make sure that the knees do not stretch out beyond your toes. Aerobic Dance Precautions Wear clothing that will not constrict movement.
Warm up and pre-stretch before joining dance aerobic sessions.
After warming up, gradually progress to more intense movement.
Always cool down from 3 to 5 minutes. Dance Aerobic Guidelines Builds up confidence and physical appearance
Promotes fast recovery from fatigue
Reduces risk in coronary heart diseases
Improves work performance
Controls body fat Benefits of Dance Aerobics Cardiovascular Endurance - capacity of the heart and lungs to deliver nutrients and oxygen to the working muscle and tissue during sustained exercise and to remove metabolic waste products that results in fatigue
Carotid Artery - chief artery or pair of arteries that pass up the neck
Duration - the amount of time spent on each aerobic session
Flexibility - the ability to move joint/s or muscle to full range of motion
Footwork - refers to movement of the foot
Frequency - how often aerobic activities are performed
Intensity - amount of force or energy spent during workout
Radial Artery - located at the thumb side edge of the wrist
Recovery Heart Rate(RcHR) - heart rate after vigorous activity
Resting Heart Rate(RHR) - heartbeat during rest
Stretching - exercise that increases ease and degree in which the muscle or joint can turn, bend and reach.
Target Heart Range(THR) - desired range reached during aerobics exercises which enables the heart and lungs to receive the health benefits from a workout
Work Out - a planned series of exercises Terms used in Aerobics Module 6 Introduction to Aerobics Aerobics
- term used to refer to a metabolic process needing the use of oxygen
- exercise that is energetic enough and vigorous, lasts long enough and is done regularly enough to keep your heart and lungs in good conditions
- refers to a mode of exercise to develop cardio-respiratory endurance What is Aerobics and Dance Aerobics? When performing aerobic activities, check your Target Heart Rate(THR).
The best time to take your Resting Heart Rate(RHR) is during the morning before getting out of bed. Karvonen Formula The Karvonen Formula is a mathematical computation that helps determine the target heart rate(THR). Heart Rate Monitoring:The Karvonen Formula History