PHED 131 - Step Aerobics

1 Credits: (3 lab)

Course Description
This course is designed not only for the student who wants to learn bench step aerobics but who also wants to improve cardiovascular fitness and muscular strength and endurance. Emphasis will be on correct body form and alignment while performing a total body workout that includes warm up, a step bench workout, a muscular, toning and strengthening segment and a cool down/stretching/flexibility segment. Emphasis will also be placed on the ability to performing consistent class workouts in order to improve cardiovascular fitness as demonstrated by student attendance and participation. Class workouts are choreographed to music.

Text
No textbook required.

Objectives
The student will be able to:

A. Complete the step bench routine utilizing proper body form and technique.

B. Identify major arm, leg, abdominal and back muscles.

C. Explain basic anatomy of the knee and its vulnerability to injury.

D. Calculate the target heart rate and take the pulse rate.

E. Perform the workout safely utilizing perceived rate of exertion.

F. Explain the importance of preaerobic warm-up, cool-down, and hydration and rehydration.

G. Perform the muscle strengthening and conditioning segment of the workout utilizing resistive equipment and demonstrating proper body alignment and form.

H. Demonstrate proper technique in abdominal muscle, hip, thigh, buttocks, and leg training.

I. Perform stretching and flexibility exercises in a safe manner using proper body form and alignment.

J. Modify the intensity of the step aerobic segment of the workout.

Content
A. Preaerobic warm-up

B. Step benching utilizing choreographed moves, power lifts, and resistive arm work

C. Aerobic cool-down and stretching/flexibility exercises

D. Strength training and muscular endurance utilizing resistance equipment, hand weights or bands

E. Floor work consisting of abdominal, hip, thigh, and leg muscle training (toning and strengthening)

F. Cool-down stretching and flexibility exercise

Student Evaluation
Student evaluation will be based on attendance, the ability to perform the workout utilizing proper body form and technique as described in the handouts and in-class demonstrations, and a written assessment of the informational content of handouts.

Bibliography
Fahey, Thomas D., Paul M. Insel and Walton T. Ruth. Fit and Well. Mountain View, CA: Mayfield Publishing Company, 1994.

Greenberg, Jerrold and David Pareman. Physical Fitness: A Wellness Approach. 2nd ed. Englewood Cliffs, NJ: Prentice-Hall, Inc., 1989.

Hoeger, Werner W. K. Lifetime Physical Fitness and Wellness: A Personalized Program. 6th ed. CO: Morton Publishing, 2000.

Hoeger, Werner W. K. and Sharon Hoeger. Fitness and Wellness. 4th ed. CO: Morton Publishing, 1999.

Miller, David K. and T. Earl Allen. Fitness - A Lifetime Commitment. 3rd ed. Edina, MN: Burgess Publishing Company, 1986.

Prentice, William E. Fitness for College and Life. 4th ed St. Louis: C. V. Mosby Company, 1994.

Pryor, Esther, and Minda Goodman Kraines. Keep Moving! Fitness through Aerobics and Step. 4th ed. Mountain View, CA: Mayfield Publishing Company, 2000.