Types of Aerobic Exercise Week 11

Content Standards
1. The learner demonstrates an understanding of fitness and exercise in optimizing one’s health as a
habit; as requisite for physical activity assessment performance, and as a career opportunity
2. The learner demonstrates an understanding of sports in optimizing one’s health as a habit; as a
requisite for physical activity assessment performance, and as a career opportunity.

Performance Standards
1. The learner demonstrates an understanding of sports in optimizing one’s health as a habit; as a
requisite for physical activity assessment performance, and as a career opportunity.
2. The learner demonstrates an understanding of sports in optimizing one’s health as a habit; as a
requisite for physical activity assessment performance, and as a career opportunity.

Most Essential Learning Competencies

1. Enumerate the different examples of aerobic activities.
2. Explain the benefits of aerobic activities to our body and our lifestyle.
3. Perform a Zumba.

Lesson Presentation

Examples of Aerobic Activities

1. Aerobic Dance
2. Zumba
3. Walking
4. Running
5. Swimming
6. Hiking
7. Jogging
8. Cycling
9. Rope Skipping
10. Stair Climbing
11. Tae Bo
12. Racquet/Racket Sports
Terminologies

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Types of Aerobic Exercise Week 11

Aerobic - with oxygen or with the presence of oxygen

Examples of Aerobic Activities

A. Aerobic Dance
Each of the variety of aerobic activities to choose from has its individual characteristics. The interesting
side of this aerobic activities when movement is combined with music and dance routine.

Benefits:
1. Improve the condition of the respiratory and circulatory systems.
2. Improve strong joints, firmer muscles, postural alignment, a decrease in body fat, and better digestion.
3. Improve physical health and appearance, self-esteem, and self-confidence.
4. Impacts the body system in ways that alleviate depression.
5. Develop coordination, balance, and memory.

History
Aerobic dance has been a popular leisure activity in America since Dr. Kenneth Cooper published "Aerobics" in
1968. It was fun moving to music with a partner or group of people. Aerobic dance has evolved through
generations, today, aerobic dance has a blend of hip hop steps, new steps, cardio funk, and other steps that
the generation has become fond of.

B. Zumba
Zumba fitness described this program as "an exhilarating, effective, as easy to follow, Latin-inspired
calories-burning dance fitness party" (McManama, 2014). Zumba is now the language of people who love to
dance for a cardiovascular workout.

History
Albert Perez, an aerobics instructor in Cali, Columbia, pioneered the fitness dance Zumba. He
accidentally created the dance-fitness craze when he forgot the aerobic music for his class and quickly
improvised some of the available music from his collection; salsa and meringue. He never thought that his
mistake will create a significant impact on students and the people influenced by his music and moves.

C. Running
Running is one of the easiest paths to fitness. It requires less time, less equipment, less learning time,
fewer expenses, and less organization.

Benefits of Running
1. Body Composition - running trims down unwanted fats
2. Cardiovascular Fitness - effective in improving the efficiency of the circulatory systems
3. Muscle Endurance - running develops the ability to withstand a long period of physical workout
4. Muscle Strength - it increases muscle protein which leads to stronger muscles

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Types of Aerobic Exercise Week 11

D. Walking
It is the most natural, safest, easiest, and least expensive form of aerobic exercise. Walking is also the
best activity to start a conditioning program for the cardiorespiratory system.

E. Hiking
Hiking is the perfect pastime activity, and a habit as well. This activity offers close-to-nature
experiences blended with health benefits. Exposure to beautiful scenery kills stress and tension. The intensity
of hiking in going up uneven terrains for eight (8) hours can burn many calories compared to walking and even
jogging.

F. Jogging
Jogging is one of the most accessible forms of aerobic exercise. One can jog anywhere he likes, open
grounds are available everywhere. Jogging needs proper gadgets especially a pair of shoes to avoid further
injury and uncomfortably.

G. Swimming
Swimming is another excellent option for aerobic exercise. Swimming uses most of the major muscle
groups in the body. Not only that, swimming improves good training stimuli of the heart and lungs, and good
alternative activity for jogging and walking.

H. Cycling
Cycling is fun and interesting. Most people learn and start cycling during their younger years. It
develops the cardiorespiratory system, as well as muscular strength and endurance in the lower extremities.
Cycling is often done on highways.

I. Rope Skipping
Rope skipping at first is boring and discouraging to perform because it looks so complicated and tiring.
However, rope skipping has the most contribution to health alongside; cardiorespiratory fitness, increased
reaction time, coordination, agility, muscular strength in the lower extremities, and dynamic balance.

J. Stair Climbing
Stairs climbing has less chance of injury, relatively safe because the feet never leave the climbing
surface; it is a low-impact activity. The intensity of exercise is controlled easily, the individual can regulate his
pacing through his need.

K. Tae Bo
It is a form of high-impact aerobics that combines the moves of Tae Kwon Do, Karate, boxing, ballet,
and Hip hop dancing. TAE BO stands for Total Awareness Excellence Body Obedience. It was developed by Billy
Blanks in the late 1980s. Blanks discovered the benefits of combining his Taekwondo and boxing training to
form an intense workout.

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Types of Aerobic Exercise Week 11

L. Racquet/Racket Sports
The likes of badminton, tennis, and squash are examples of racquet sports perfect for aerobic fitness.
The health benefits of these sports are determined by the skills of the players, the intensity of the game, and
the time spent playing the games. Frequent pauses during play do not stimulate cardiorespiratory
development.

Conclusion/Summary

● The twelve (12) examples of aerobic activities are Aerobic Dance, Zumba, Running, Walking, Hiking,
Jogging, Swimming, Cycling, Rope skipping, Stair climbing, TAE BO, and Racket sports.

References and Supplementary Materials

Online Supplementary Reading Materials

1. Aerobic Fitness and Muscle Bone Conditioning

https://www.slideshare.net/mobile/caasijoey/grade-11-learning-module-on-aerobic-fitne
ss-and-musclebone-conditioning

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