DE LA SALLE LIPA

COLLEGE OF EDUCATION ARTS AND SCIENCES

PHYSICAL EDUCATION DEPARTMENT
Physical Education
Tell me, and I may forget. Show me, and I may remember. Involve me, and I may understand.
I Histo!y
During the primitive era, there was no formal physical education. People went on hunting, fishing and running to
search for food.
In Greece, two city states rose above all others, Sparta and Athens.The Spartans were conuerors. The Spartans
aimed at training a powerful body of soldiers. Spartan citi!en were prepared to defend themselves and their country at all
times. In Athens, education was aimed to develop a full rounded individual of mind and body. "ntil the age of seven, an
Athenian boy lives at home. #rom $%&', the boy divided his time between music school and palaestra gymnasium.
Discipline was severe and corporal punishment was used e(tensively.
In )hina, emphasis was done on the teaching of )onfucius. *ung #u was given emphasis. In India, +oga was
populari!ed.
Physical education e(perienced a fall bac, during the Dar, Ages. The -lympics which was first conducted in
Athens, Greece was put to a halt by conueror Theodocius. .owever, it gained its prominence again after sometime.
-ne of the greatest contributions of the Americans to the #ilipinos is Physical /ducation instruction. Some of the
famous team sports nowadays were invented by the Americans li,e bas,etball, volleyball, baseball and tennis.
Physical /ducation today is different from physical education ten or twenty years ago. Today, physical educators
emphasi!e sensitive caring practices carried out in a developmentally appropriate seuence. The field has set national
standards and all physical education teachers are e(pected to strive to help their students meet these standards. 0ut
while striving hard to meet the national standards, every teacher wor,s hard to meet the individual1s need. The overall
goal is not athletic prowess but rather individual s,ill development and health%related fitness as well as psychological well
being. In this way, every student will en2oy engaging in physical activities and would want to be physically active for life.
It also enhances academic learning. It helps meet the overall mission of the school. It employs authentic
assessment strategies, treats students with respect and dignity and applies instructional and motivational techniues
rooted in the latest techniues.
II Goals o" Physical Education
The goal of Physical /ducation is to create safe, en2oyable and positive e(periences for each child through physical
activity. /ach child is a uniue individual and needs to be recogni!ed for his own strengths. Through Physical
/ducation, the imagination can run wild, the mind can strategi!e and the body can be put into motion, each at their own
pace. 3ith this in mind, the ob2ectives of Physical /ducation are to create physically fit individuals with a desire to
continue in a lifestyle that reflects physical activity.
The main goal of physical education is FITNESS
III Fitn#ss
#itness is the capacity of each individual to accomplish daily tas,s with alertness and vigor. This implies that physical
fitness is a personal matter and must be viewed within the conte(t of individual1s daily life activities. It is the ability of an
individual to live a satisfying life. To achieve this, a person must be healthy physically, mentally, emotionally, socially and
spiritually.
A As$#cts o" Physical "itn#ss
improve the total health of the individual in various ways
increase cognitive capacity, enhancing readiness to learn academic performance, enthusiasm for learning and the
ability to ma,e ,nowledgeable choices regarding health and life in general
enhance the self%esteem of the individual as well as positive interpersonal relationship responsible behavior and
independence.
A person who is physically fit possesses strength, power and endurance. .e wor,s efficiently with a minimum waist of
energy. .e is free from diseases and remediable defects.
Mentally, he is a person who is more alert and has trained his faculties for effective study and wor,. .e learns the
mechanical principles underlying body movements. .e acuires ,nowledge and understanding of the fundamental rules
and strategies of sport. .e develops concepts and learns to generali!e.
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Emotionally, he learns to control himself and acts wisely with courage when caught in stressful and emotionally
intense situations. #inding 2oy and satisfaction in physical activities, his tensions are removed and this contributes to his
ability to rela(. Acuiring a certain measure of success in performing a particular s,ill, he is able to establish a more
positive self%concept.
Socially, he acuires desirable interpersonal standards and ethical concepts. .e is aware of his role as a member of
the group and develops the we feeling of group consciousness. .e is cooperative and e(hibits further self%direction in a
manner that will result in success for all members of the group including him.
Spiritually, he believes in God and ma,es peace with him. .e practices his faith in high ethical standards for his own
upliftment and that of his family and his neighbors.
There are so many benefits to be gained from participation in physical fitness and wellness programs and people of all
ages and both genders can derive benefits from such programs so as to help them to maintain higher uality of life. The
most important benefits of physical fitness and wellness approach in the development of positive attitude that helps
people to see life4s possibilities and to wor, for their attainment so as to ma,e one4s life personally fulfilling and satisfying.
It provides the basis for optimal physiological health and gives us the capacity to en2oy a full life.
% Main %#n#"its o" Physical Fitn#ss
&. )ondition of heart and lungs by increasing the o(ygen available to the body therefore enabling the heart to use
o(ygen more efficiently.
5. Development of physical fitness components such as strength, endurance, agility, fle(ibility, etc and improvement of
muscle tone.
6. #osters correct posture, figure, body image, and physical appearance.
7. 8uic, recovery after in2ury, illness and decrease the ris, of cardio%vascular disease.
9. :educes and controls body fat. /(ercise combined with a proper diet will reduce body fat and also fulfill proper
nutritional reuirement.
'. Increase energy level of a person and helps to maintain ideal body weight.
$. Through participation in physical fitness program, leisure ;free< time is properly utili!ed.
=. Improve mood and reduce depression and an(iety.
>. Postpones fatigue and reduces recovery time after vigorous activity.
&?. .elps people to meet challenges of life, ma,e them self confident and postpones aging process.
C I&$o!tanc# o" %#in' Physically Fit
Physical fitness is one of the aspects of total fitness. This term is subdivided into three types@
&. M#dical o! Static Fitn#ss % refers to the soundness of health of the internal organs of the body particularly the heart
and the lungs.
5. Dyna&ic o! Functional Fitn#ss % refers to the degree which the body parts and organs function efficiently during wor,.
6. Moto! S(ill Fitn#ss % refers to the ability of all body parts to wor, with coordination and strength while performing
physical activities.
D T)o Co&$on#nts o" Fitn#ss
* H#alth+R#lat#d Co&$on#nts + physiological state of well being that reduces the ris,
of hypo ,inetic disease
Ca!dio+!#s$i!ato!y Endu!anc# % the ability to do moderately strenuous activity over a period of time. It
reflects how well your heart and lungs wor, together to supply o(ygen to your body during e(ertion and
e(ercise. It is called aerobic fitness. Aong runs and swims are among the methods employed in measuring
this component.
Muscula! St!#n'th % the ability of the muscles to e(ert force for a brief period of time. "pper%body strength,
for e(ample, can be measured by various weight lifting e(ercises.
Muscula! Endu!anc# % the ability to hold a particular position for a sustained period of time or repeat a
movement many times. Push%ups are often use to test endurance of arm and shoulder muscles.
Fl#,i-ility % the ability to move a 2oint through its full range of motion, the elasticity of the muscles. This show
how fle(ible you are. The sit%and%reach test is a good measure of fle(ibility of the lower bac, and bac,s of the
upper legs.
%ody Co&$osition % the proportion of fat in your body compared to your bone and muscles. It refers to the
ma,e%up of the body in terms of lean mass and fat mass. An optimal ration of lean mass is an indication of
fitness, and the right types of e(ercises will help you decrease body fat and increase or maintain muscles
mass.
. S(ill+R#lat#d Co&$on#nts
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S$##d % refers to the ability of an individual to perform a particular movement while covering a distance at the
shortest possible time.
A'ility % refers to the ability of a person to change position or directions easily and uic,ly while under
control.
Coo!dination % refers to the teaming together of muscles and nerves in order to accomplish an accurate and
well%timed body movement
%alanc# % refers to the ability to maintain body stability while moving or standing.
Po)#! % refers to the ability to perform strong movements uic,ly.
R#action Ti&# % refers to the amount of time it ta,es to move once a person decides to start moving.

I/ Loco&oto! and Non+Loco&oto! Mo0#&#nts

Loco&oto! movements are the foundations of human movement.
3al,ing, running, hopping, s,ipping, 2umping, galloping, leaping and sliding are the eight locomotor movements.
Th# 1 Loco&oto! Mo0#&#nts2
&. 3AL4@ A form of locomotion in which the body weight is transferred alternately from the ball ;toe< of one foot to the heel
of the other. At times one foot is on the ground and during a brief phase both feet are on the ground. There is no time
when both feet are off the ground.
5. RUN@ A form of locomotion much li,e the wal, e(cept that the tempo and body lean may differ. At time one foot is on the
ground and during a brief phase both feet are off the ground. There is no time when both feet are on the ground
simultaneously.
6. LEAP@ An e(aggerated running step. There is a transfer of weight from one foot to the other and a phase when neither
foot is in contact with the ground.
7. 5UMP@ A form of locomotion in which the body weight is pro2ected from one or two feet and lands on two feet. 0asic
forms@ for height, from height, distance, continuous, and rebounding.
9. HOP@ A form of locomotion in which the body is pro2ected from one foot to the same foot.
'. S4IP@ A locomotor s,ill which combines a hop and a step ;wal, or run<. The rhythm is uneven.
$. GALLOP@ A form of locomotion which is a combination of an open step by the leading foot and a closed step by the
trailing foot. The same foot leads throughout. The rhythm is uneven.
=. SLIDE@ The same thing as the gallop e(cept that the direction of travel is sideways instead offorward. The rhythm is
uneven.
Non+loco&oto! movements consist of mainly using the upper body to move. #eet stay firmly on the ground and you
are not using any of the foundations of human movement.
Swinging, twisting, turning, stretching, swaying and bending are the si( non%locomotor movement
Th# 6 Non Loco&oto! Mo0#&#nts
&. Twisting % the rotation of a selected body part around its long a(is
5. 0ending % moving a 2oint
6. Swaying % fluidly and gradually shifting the center of gravity from one body part to another
7. Stretching % moving body parts away from the center of gravity
9. Turning % rotating the body along the long a(is
'. Swinging % rhythmical, smooth motion of a body part resembling a pendulum
-ther non locomotor movements Bpivot Bstretching Bpulling
Mani$ulati0# Mo0#&#nt % Covement that involves controlled use of the hands and feet is reflected in
manipulative movement. Physical abilities such as grasping, opening and closing hands, waving, throwing and
catching are e(amples of manipulative movement. This type of movement helps develop "in#+&oto! s(ills and
hand+#y# coo!dination.
/ P!inci$l#s o" E,#!cis#
:egular e(ercise is a critical part of staying healthy. People who are active live longer and feel better. /(ercise
can help you maintain a healthy weight. It can delay or prevent diabetes, some cancers and heart problems.
Cost adults need at least 6? minutes of moderate physical activity at least five days per wee,. Stretching and
weight training can also strengthen your body and improve your fitness level.
A Th# %asic P!inci$l#s o" E,#!cis# That Must %# Follo)#d
R#'ula!ity % To achieve a training effect, a person must e(ercise often.
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P!o'!#ssion % The intensity ;how hard< andDor duration of e(ercise must gradually
increase to improve the level of fitness.
%alanc# % To be effective, a program should include activities that address all the fitness
components, since overemphasi!ing any one of them may hurt the others.
/a!i#ty % Providing a variety of activities reduces boredom and increases motivational and progress. A ma2or
challenge for all fitness training programs is maintaining enthusiasm and interest.
S$#ci"icity % Pic, the right ,ind of activities to affect each component. +ou can also try for the specific activity that
you are interested in.
R#co0#!y % A hard day of training for given component fitness should be allowed by an easier training day or rest
day for that component or muscle group to help permit recovery.
O0#!load % The wor, load of each e(ercise session must e(ceed the normal demands
placed on the body in order to bring about a training effect.
% FITT
Physical activity is described as forms of movements including activities that involve the large s,eletal muscles. It
is defined by its freuency, intensity, time and type.
F!#7u#ncy % the number of physical activity sessions during a specific time period
Int#nsity % the rate of energy e(penditure
Ti&# % amount of duration spent in participating a physical activity session
Ty$# % ,inds of physical activity to be done in a session
C Phas#s o" Physical Conditionin'
&. P!#$a!ato!y Phas# % helps both the cardio respiratory and muscular systems get
used to e(ercise, preparing the body to handle the conditioning phase.The wor, load in
the beginning must be moderate. Progression from a higher level of fitness should be
achieved by gradual, planned increases in freuency, intensity and time.
5. Conditionin' Phas# % To reach the desired level of fitness, people must increase the
amount of e(ercise andDor the wor,out intensity as their strength
andDor endurance increases.
6. Maint#nanc# Phas# % This sustains the high level of fitness achieved in the conditioning phase.
D %#n#"its o" R#'ula! E,#!cis#
:educes your ris, of heart disease, high blood pressure, osteoporosis, diabetes and obesity.
*eeps 2oints, tendons and ligaments fle(ible, which ma,e it easier to move around.
:educe some of the effects of aging.
)ontributes to your mental well%being and helps treat depression.
.elps relieve stress and an(iety.
Increases your energy and endurance.
.elps you sleep better.
.elps you maintain a normal weight by increasing your metabolism.
/I Sa"#ty Ti$s
:egular physical activity is vital for good health. 3hile there is a ris, of in2ury with any type of physical activity, the
benefits of staying active far outweigh the ris,.
3earing the right shoes, gear and euipment.
Drin,ing lots of water
3arming up and stretching
Get good advice
+ou can obtain information and advice about e(ercise safety from your doctor, a sports medicine doctor, physiotherapist or
an e(ercise physiologist or see a sporting association about sporting techniue and euipment.
A. %#"o!# You Sta!t2 Sa"#ty P!#cautions
If you are planning to increase your physical activity or start an e(ercise program, you start with a sedentary activity
answering a few short uestions, that is. The PA:%8 ;Physical Activity :eadiness 8uestionnaire< is the gold standard in
fitness safety, used by doctors, trainers and health clubs the world over.
Ta,e care and listen to your body in2uries are more li,ely if you ignore your body4s signals of fatigue, discomfort and pain.
Suggestions include@
&. See your doctor for a full medical chec,%up before embar,ing on any new fitness program.
5. )ross% train with other sports and e(ercise to reduce the ris, of overtraining.
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6. Ca,e sure you have at least one recovery day, and preferably two, every wee,.
7. /(ercise at an appropriate intensity for your fitness level. It ta,es time to increase your overall level of fitness.
Training too hard or too fast is a common cause of in2ury.
9. In2uries need rest% trying to wor, through the pain will cause more damage to soft muscle tissue and delay
healing.
'. If you have a pre% e(isting in2ury or an area that is prone to in2ury, consult your doctor or physiotherapist before
starting. :ehabilitation e(ercises may help to strengthen the in2ured area or you may be advised to strap it prior to
e(ercising to provide support.
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% 3h#n to Sto$2 3a!nin' Si'ns
A certain amount of discomfort during e(ercise is normal and inevitableEafter all, you are challenging your body to
do more than it is accustomed to. And you can e(pect to have some sore muscles after a vigorous wor,outF often the
soreness doesn4t show up until a day or two later, especially with strength training. 0ut pain and other symptoms that
occur during e(ercise can be warning signs that something is wrong. +ou should stop e(ercising right away if you@
#eel di!!y or sic,
0rea, out in a cold sweat
.ave muscle cramps
#eel sharp pain in your 2oints, feet, an,les, or bones
Gotice that your heart starts racing or beating irregularly
#eel discomfort or pain
.ave a chest pain or other pain that could indicate a heart attac,, including pain in the nec, and 2aw. Pain
traveling down the arm or pain between the shoulder blades.
/(perience e(treme breathlessness.
If you start to e(perience these problems during high intensity aerobic e(ercise, it is best to immediately slow
down. Allow your heart rate to drop gradually before stopping completely, since an abrupt stop can cause problems with
blood circulation and fainting. .owever, in cases of severe and sudden pain, stop immediately, see, help, and follow up
with your doctor.
C 4no) You! Li&its 8 You! N##ds
A big part of e(ercise safety is prevention. Hust as your car will run better when you service it regularly, your body
will protect itself from in2ury when you give it the food, water, rest, and attention it needs to operate at its best. +ou4ll find a
lot of information about e(ercise, basic nutrition, and e(ercise%related concerns such as stretching, warming up and
cooling down properly, and dealing with minor aches and pains before they become big problems. So, do your homewor,
first, then get out there and start sweatingI
Ho) to )a!&+u$
&. As the name suggest, you warm%up ;9%&? minutes< should gradually warm your muscles and body temperature.
5. The type of activity done in the warm%up should include ma2or muscle groups that will be used in your sporting
activity.
6. +our warm%up could begin with a low intensity activity such as bris, wal,ing or 2ogging.
7. Stretching should be performed once the muscles have been warmed, as the stretching of cold muscles is less
effective. It is also important to stretch after activity as well to assist recovery.
3hy cool do)n2
&. To reduce muscle soreness and stiffness.
5. In the last 9 minutes, slow down gradually to a light 2og or bris, wal,.
6. #inish off with 9%&? minutes of stretching ; emphasi!e the ma2or muscle groups you have used during your
activity<
D Sa"#ty Ti$s
&. You can lose around one and a half liters of fluid for every hour of exercise. -ne of the first symptoms of
dehydration is fatigue, which causes a significant drop in sporting performance. It may also ma,e you susceptible to
cramps, heat stro,e. Suggestions include@
&. Avoid starting e(ercise dehydrated. Drin, plenty of fluids for several hours prior to e(ercise.
5. If you are hydrated you should be able to pass a good volume of clear urine in the hour before e(ercise.
6. Drin, at least 9??ml ;5 cups< an hour before e(ercise.
7. Drin, at least &9?ml every &9 minutes during e(ercise.
9. During e(ercise ta,e advantage of all brea,s in play to drin, up.
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'. After e(ercise drin, liberally to ensure you are fully re%hydrated.
+ou can figure out whether you have drun, enough water by weighing yourself before and after e(ercise% a loss of
one ,ilogram is euivalent to about one liter of lost fluid. Thirst is a clear indication that you need to drin,.
2. Wearing the right shoes, gear and equiment
Cost sports and e(ercises rely on some type of euipment, such as shoes or euipmentF it can significantly
reduce the ris, of in2ury by absorbing the impact of falls or collisions. Safety suggestions include@
3ear appropriate shoes for your sport and replace them they wear out.
In2uries can also be caused by improper form or techniue. )onsult your gym instructor, teacher, coach,
sporting association, e(ercise physiologist or physiotherapist for instruction on how to improve your
techniue.
3here to get help@
+our Doctor
Sports medicine doctor
Physiotherapist
Sports association
/(ercise physiologist
/II A#!o-ics
A D#"inition
Aerobic literally means Jwith o(ygenJ, and refers to the use of o(ygen in muscles1 energy%generating process. Aerobic
e(ercise includes any type of e(ercise, typically those performed at moderate levels of intensity for e(tended periods of
time that maintains an increased heart rate. In such e(ercise, o(ygen is used to JburnJ fats and glucose in order to
produce adenosine triphosphate, the basic energy carrier for all cells.
% Histo!y o" a#!o-ics
Aerobics is a fairly new form of e(ercise. It was Dr. *enneth .. )ooper, an e(ercise physiologist for the San
Antonio Air #orce .ospital, Te(as, who coined the term 1aerobics1 to describe the system of e(ercise that he devised to
help prevent coronary artery disease. Dr. )ooper originally formulated aerobic e(ercises specifically for astronauts, but
soon reali!ed that the same set of e(ercises are useful for the general public as well, especially those suffering from
obesity, who are more li,ely to develop various heart diseases. .e put together all of the aspects and methods he founded
in his boo, Aerobics.
C Ty$#s o" A#!o-ic E,#!cis#s
*. A#!o-ic Danc#
Are you fond of dancingK If yes, then why not use your hobby to your benefit. Aerobic dance helps in maintaining the all%
round fitness and also turns out to be a delightful e(perience. +ou can also go for hip%hop form of dance, as it offers great
cardio benefits and can be lots of fun, too.
.. Cyclin'
If you still thin, that cycling is a ,id1s activity, come over itII -ne of the best types of aerobic e(ercises, cycling provides
great cardiovascular benefits, without causing any ,ind of mechanical stress to the bac,, hips, ,nees and an,les in the
form of pain. #or those who do not ,now how to ride a cycle, you can go for stationary ones.
9.Ro)in' Machin#
3ell, if you want to wor,out on all the muscle groups in the body, including the legs, buttoc,s, bac,, abdominals and arms,
rowing can be the best option to e(plore. Since it involves the entire body, rowing can effectively burn more calories than
any other type of aerobic e(ercises.
:. Fitn#ss 3al(in'
Tired of your sedentary lifestyleI Get going with some fitness wal,ing. A 6?%'? minute wal, can prove to be very beneficial.
3al,ing is highly recommended for overweight and older people. /ven pregnant ladies can opt for wal,ing, as it ,eeps
you and your baby fit.
; Runnin'
All you need is a good pair of running shoesII -ne of the simplest aerobic e(ercises, it is a great way to burn calories. The
best part is you get a chance to en2oy the bliss of nature and get a feel of fresh air. .owever, if you are a beginner, running
can prove to be a little ta(ing.
6 T!#ad&ill
If you do not want to go outside in the open, how about heading straight to the gym and wor,ing out on the treadmillK -ne
of the main benefits of e(ercising on a treadmill is that it offers continuous feedbac, on the electronic consoles including
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features such as time, speed, distance and even heart rate.
< S)i&&in'
#or those who ,now swimming, it can prove to be an ideal aerobic e(ercise. Swimming does not cause much stress or
strain to the 2oints of the body, ma,ing it really en2oying and entertaining. Aaps prove to be a great way to burn the e(tra
calories. Also, it can be the best way to beat the heat.
* Danc# A#!o-ic E,#!cis#s
Aerobic dance e(ercise is a fun way to get your heart and muscles moving so you can get or stay fit and toned.
Aerobics in general ta,es on many forms, and it is possible to do dance aerobics in all of them. There is low%impact and
high%impact aerobics. 0oth have their own benefits, or it might be that you 2ust prefer a certain ,ind.
L#0#ls o" A#!o-ic Acti0iti#s
&.&Aow%Impact Aerobic Activities
Do not reuire having both feet off the ground at the same time.
Cusic cadence of &&=%&59 0PC.
Activities include e(aggerated arm movements and the use of wrist weights.
Designed to increase the heart rate to the target heart rate without damaging the 2oints of the lower
e(tremities.
/(cellent for people of all ages.
&.5.igh%Impact Aerobic Activities
:efer to movements where both feet leave the floor.
)ombines music with ,ic,ing, bending, and 2umping and provides the same benefits as running or
swimming.
Intensity levels during high%impact aerobics usually reach the upper end of the target heart rate !one
;=?L % >?L<
A lot of bouncing and 2umping movements using larger muscle groups.
. Phas#s o" A#!o-ic Danc# 3o!(out
.* 3a!&+u$ M The warm%up activities at the beginning of the class should be low intensity and prepare the
person for more vigorous activities during the formal e(ercise routine.
.. St!#tchin' M This aims to develop fle(ibility and includes stretches and bounces with music accompaniment
to go with the rhythm of the e(ercise. This phase is usually done 6%7 minutes.
.9 Main 3o!(out M The aerobic phase of the wor,out emphasi!ing on continuous motion. This routine is
composed of a series of dance patterns and steps styled and choreographed to the accompaniment of music.
This phase usually last for 6? minutes. During this wor,out, it is necessary that you ta,e your wor,ing heart rate
periodically to sure that you stay within your wor,ing heart rate.
.:Cool Do)n M This is the last 9 minutes of the entire wor,out wherein you perform slow and gentle e(ercise or
dance steps. This allows the heart rate to return gradually to an acceptable recovery period. Stretching e(ercise is
part of the cool down.
. %#n#"its o" Danc# A#!o-ics
Dance e(ercise is an aerobic activity that wor,s your ma2or muscles during sustained activity. Aerobic e(ercise
forces your heart and lungs to wor, harder, thereby strengthening your cardiovascular system and decreasing your ris, for
heart disease. -ther benefits include weight loss and management, increased stamina and lower bad cholesterol. :egular
participation in dance e(ercise can help you fulfill the recommendation of 6? minutes daily adult aerobic activity.
/III Histo!y o" St#$ A#!o-ics
In the late &>'?s, regarding when most of America was beginning to discover that there were unfortunate
conseuences to living a harshly sedentary lifestyle, the ne(t part of the history of step aerobics started. In &>'=, Dr.
)ooper wrote a boo, with regards to aerobic e(ercise. 3hile he did not coin the term step aerobics, plus in most
circumstances tal,ed in regards to aerobic e(ercise li,e running, )ooper4s boo, did move us closer to beginning step
aerobics as a form of e(ercise on its own. This idea helped people fathom what sort of e(ercise was reuired later on.
-ne day, Gin Ciller, who had in2ured her ,nee running, was wor,ing on obtaining her leg strength bac, up by stepping up
furthermore down the stairs to her porch. 3hat she discovered was that not only was this small bit of e(ercise abundant to
create her start breathing heavily, but it li,ewise did not hurt her in2ured ,nee additionally was easy to start. /ventually,
Ciller sold the idea to :eebo,, who started to ma,e the :eebo, aerobic steppers. At this point, the e(ercise that we ,now
of presently as step aerobics was born. It was a mi(ture of dance and conventional e(ercise steps that were often set to
music so that the persons e(ercising could stay focused on what they were doing.
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I= Ta#-o>4ic(-o,in'
Tae 0o is an aerobic e(ercise routine that became popular in the &>>?s. It was developed by tae,wondo practitioner %illy
%lan(s and was one of the first ?ca!dio+-o,in'? programs to en2oy commercial success. Such programs use the motions
of martial arts at a rapid pace designed to promote fitness. The name Tae 0o is a portmanteau of tae ,won do and
bo(ing. 0lan,s developed the routine in &>$' by combining dance with elements from his martial arts and bo(ing training
to form a wor,out regimen. Tae 0o includes many of the same punches and ,ic,s as ,arate, but is not intended for fighting
Eit was not meant for any combat or self%defense applications. There are no throws, grappling moves, or ground fighting
techniues in Tae 0o. Its only intent is to increase fitness through movement. Tae 0o also includes aerobic e(ercises
intended to strengthen all muscles of the body with basic choreography. The high%intensity wor,out is intended to increase
cardiovascular fitness, strength, muscular endurance and fle(ibility.
=R#t!o>Fun(y A#!o-ics
Nirgin Active, a popular .ealth )lub all over the world, opens its awesome campaign for :etroAerobics. And for
their massive promotion, the club was able to convince .arry Aangdon, a popular photographer, to use Hane #onda4s
:etro pictures. #onda4s pictures were ta,en during the =?4s when she was about to release a boo, about health and
fitness. 0ecause of its creativity, retro aerobics has been one of the most popular e(ercises in the =?4s. :etro aerobics is
not only a popular e(ercise routine because of its colorful tights, legwarmers, and headbands but also because of its
health benefits.This cool retro e(ercise routine doesn4t stop in helping people to stay fit but offers tons of health benefits
as well. :etro aerobics was also found to decrease the ris, in developing chronic diseases such as cardiovascular
ailments and diabetes. Aside from that, it augments the body4s efficiency in ta,ing in o(ygen thus ma,es you breathe
faster.
=IA"!o Latin A#!o-ics
The early twentieth century American presence in )uba facilitated a cultural e(change between Afro%)uban artists
and some of America4s leading representatives of the .arlem :enaissanceEa cross%fertili!ation that significantly
influenced afrocubanismo. Aangston .ughes1 &>5> visit to .avana allowed for a meeting between him and GicolOs
GuillPn, who greatly admired .ughes for his success in transcribing the essence of blac, popular musical forms such as
blues and 2a!! into American literature. Ai,ewise, GuillPn used son as vehicle for his most original poetic e(pression. The
first )uban musical ambassador to the ".S. of note was Cario 0au!O, a trumpet player who 2oined )hic, 3ebb1s 2a!!
orchestra in &>66 and uic,ly infused Aatin sensibilities into the 2a!! idiom. Aatin Ha!! emerged as a distinct genre in the
Gew +or, clubs of the &>7?s, where orchestras li,e Cachito Q .is Afro%)ubansEthe first band name to ac,nowledge
African roots Eperformed to increasing popularity.
=I @u&-a > Latin A#!o-ics
@u&-a is a Aatin dance%inspired fitness program created by dancer and choreographer Alberto J0etoJ Pere! in
)olombia during the &>>?s. Rumba involves dance and aerobic elements. Rumba1s choreography incorporates hip%hop,
soca, samba, salsa, merengue, mambo, martial arts, and some 0ollywood and belly dance moves. Suats and lunges are
also included. In &>=', Pere! forgot his tape of aerobics music for a class he was teaching. .e too, the tapes he had in
his bac,pac,Econsisting of traditional Aatin salsa and merengue musicEand improvised a class using this non%traditional
aerobics music. After finding initial success in )olombia, he moved to the "nited States in 5??&, where he teamed up with
cofounder Alberto Perlman and a childhood friend, )-- Alberto Aghion. The trio produced a demo reel, and the concept
was discovered and licensed by a company called #itness 8uest to create a direct mar,eting campaign and a line of
home videos.

=II R#''a#
R#''a# is a music genre first developed in Hamaica in the late &>'?s. 3hile sometimes used in a broad sense to
refer to most types of popular Hamaican dance music, the term reggae more properly denotes a particular music style that
evolved out of the earlier genres s,a and roc,steady.
The word JreggaeJ was coined around &>'? in Hamaica to identify a JraggedJ style of dance music, that still had
its roots in Gew -rleans rhythm1n1blues. .owever, reggae soon acuired the lament%li,e style of chanting and emphasi!ed
the syncopated beat. It also made e(plicit the relationship with the underworld of the J:astafariansJ ;adepts of a millenary
African faith, revived Carcus Garvey who advocated a mass emigration bac, to Africa<, both in the lyrics and in the
appropriation of the African nyah%bingi drumming style ;a style that mimic,s the heartbeat with its pattern of Jthump%
thump, pause, thump%thumpJ<. )ompared with roc, music, reggae music basically inverted the role of bass and guitar@ the
former was the lead, the latter beat the typical hiccupping pattern. The parado( of reggae, of course, is that this music
8
Juniue to HamaicaJ is actually not Hamaican at all, having its foundations in the "SA and Africa.
:eggae music was mainly populari!ed by 0ob Carley ;&<, first as the co%leader of the 3ailers, the band that
promoted the image of the urban guerrilla with !ude "oy ;&>''< and that cut the first album of reggae music, %#st O" Th#
3ail#!s ;&>$?<F and later as the political and religious ;rasta< guru of the movement, a stance that would transform him
into a star, particularly after his conversion to pop%soul melody with ballads such as Stir It # ;&>$5<, I Shot The Sheriff
;&>$6< and $o Woman $o %ry ;&>$7<.
=III Hi$+Ho$ A%S
Hi$ Ho$ A-s is a brea,through home fitness program by Shawn T. and 0each body. /ach wor,out is 2am%pac,ed
with fat%burning dance moves set to the hottest hip hop music. This wor,out will have you sweating as you burn off the
pounds and dance your way to a thinner, hotter youI .ip .op Abs1 Tilt, Tuc, and Tighten techniue will give you the
stomach you1ve always wantedI
D# La Sall# Li$a
Coll#'# o" EducationA A!tsA and Sci#nc#s
Physical Education A!#a
PE *
E=ERCISE LOG
DATE TAS4 HEART RATE
RESTING HEART RATE BRHRC
Assignment@
Get your heart rate using radialDcarotid pulse 6 days from a good sleep in the morning. "se the &9 seconds.
Date Day 0eats per minute ;bpm<
&
5
6
Average bpm@ SSSSSSSSSSSS
0CI website@
http@DDwww.nhlbi.nih.govDguidelinesDobesityD0CIDbmicalc.htm
9
D# La Sall# Li$a
Physical Education A!#a
PE *
Acti0ity *
Na&#2DDDDDDDDDDDDDDDDDDDSSSSSSSSSSS S#ction@SSSSSSSS
HEART RATE FOR MODERATELY INTENSE E=ERCISE
STEP 1. Use the equation 208 0.7 (age)
a. 0.7 X __________y/o = __________
. 208 ! __________ (ans"e# to a.) = _________
STEP 2. Sut#a$t you# #esting hea#t #ate (eats %e# &inute o# %&) '#o& you# ans"e# to Ste% 1.
Ste% 1 _______ ! #esting hea#t #ate _______%& = SSSSSSS
STEP (). (*o# &ini&u& hea#t #ate)+ ,u-ti%-y you# ans"e# to Ste% 2 y .0/.
Ste% 2 _______ 0 0..0 = _______
STEP .). )11 you# #esting hea#t #ate to you# ans"e# '#o& Ste% (. This #e%#esents the ,232,U, hea#t #ate
you shou-1 t#y to a$hie4e "hen e0e#$ising at a ,56E7)TE intensity.
7esting hea#t #ate _______ 8 Ste% (.) _______ = ___________
STEP (9. (*o# &a0i&u& hea#t #ate)+ ,u-ti%-y you# ans"e# to STEP 2 y ::/.
Ste% 2 _______ 0 0.:: = _______
STEP .9. )11 you# #esting hea#t #ate to you# ans"e# '#o& Ste% (. This #e%#esents the ,)X2,U, hea#t #ate
you shou-1 t#y to a$hie4e "hen e0e#$ising at a ,56E7)TE intensity.
7esting hea#t #ate _______ 8 Ste% . _______ = __________
10
D# La Sall# Li$a
Physical Education A!#a
PE *
Acti0ity .
Na&#2DDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDD S#ction2DDDDDDDD
HEART RATE FOR /IGOROUSLY INTENSE E=ERCISE
STEP 1. Use the equation 208 0.7 (age)
a. 0.7 X __________y/o = __________
. 208 ! __________ (ans"e# to a.) = __________
STEP 2. Sut#a$t you# #esting hea#t #ate (eats %e# &inute o# %&) '#o& you# ans"e# to Ste% 1.
Ste% 1 _______ ! #esting hea#t #ate _______%& =
STEP (). (*o# &ini&u& hea#t #ate)+ ,u-ti%-y you# ans"e# to Ste% 2 y :0/.
Ste% 2 _______ 0 0.:0 = _______
STEP .). )11 you# #esting hea#t #ate to you# ans"e# '#o& Ste% (. This #e%#esents the ,232,U, hea#t #ate
you shou-1 t#y to a$hie4e "hen e0e#$ising at a ;2<575US intensity.
7esting hea#t #ate _______ 8 Ste% (.) _______ = SSSSSSSS
STEP (9. (*o# &a0i&u& hea#t #ate)+ ,u-ti%-y you# ans"e# to STEP 2 y 8:/.
Ste% 2 _______ 0 0.8: = _______
STEP .9. )11 you# #esting hea#t #ate to you# ans"e# '#o& Ste% (. This #e%#esents the ,)X2,U, hea#t #ate
you shou-1 t#y to a$hie4e "hen e0e#$ising at a ;2<575US intensity.
7esting hea#t #ate _______ 8 Ste% . _______ = __________
11
3hat is you! ta!'#t Eon#F
Ta!'#t H#a!t Rat# @on#s -y A'# G
A'# Ta!'#t H#a!t Rat# BHRC @on# B6H + 1;IC P!#dict#d Ma,i&u& HR
5? &5? M &$? 5??
59 &&$ M &'' &>9
6? &&7 M &'5 &>?
69 &&& M &9$ &=9
7? &?= M &96 &=?
79 &?9 M &7> &$9
9? &?5 M &79 &$?
99 >> M &7? &'9
'? >' M &6' &'?
'9 >6 M &65 &99
$? >? M &56 &9?
+our Actual Nalues
;Actual values are determined from a graded e(ercise test<
Target .:@ Ca(. .:@
& This chart is based on the the formula' 22( ) your age * redicted maximum heart rate
ASSIGNMENT2
Loco&oto! and Non+Loco&oto! Mo0#&#nts
P!oc#du!#s2
&. .ave students review and discuss the performance standard and the rubric to be used to evaluate their
performance.
5. .ave students do a warm%up. As, each student to perform each of the following locomotor and non%
locomotor movements by group.
6. Group students into 7 or 9. .ave them do the tas, by group.
Tas(2
6.& )reate step combinations using Aocomotor%non locomotor%Aocomotor pattern ;A%G%A<. Go
duplication of step each combination.
6.5. #ollow pattern &' counts or 5 repetitions for locomotor and non locomotor movement.
6.6. Incorporate design using the pathway, space and direction and level for locomotor movement and
non locomotor movement.
6.7. :eview the combination and practice the presentation by group.
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6.9. Present the combination in class for grading.
6.'. :efer to the table below for guidance.
7. Performance using A%G%A pattern will be evaluated using performance rubric.
13