AEROBIC NOTES 4th ESO (Criterion 2)

BASIC LOW IMPACT STEPS

STEP name DURATION Addresses VARIATIONS

Forward/Backward
March
1 Time Diagonal Side
Yo
Circular

Balancing (“bounce”)
Frontal plane
1 Time Anterior plane
later

Step-touch iyo ho eo Back (in 2 or 4 beats)

Forward Back
RY 2 Strokes Forward (in 2 or 4 t)
Diagonal Side
Step double touch (4t)

Side Back Forward

With rotation (2 or 4
Bottom (“lunge”)
2 Strokes t)
GOES

Touch Side Back Forward

2 Strokes)
9M6 (toe and heel).

Lateral crosses leg in

Knee up (“Knee up”) Forward Side Back front (in 4 steps) In a
rG 2 Strokes
1 Turning frontal and diagonal
plane.

Heel lift

Forward Back Raise the heel in front

2 Strokes
Diagonal Turning of the supporting leg

Heel raises (“hops”)

2 Strokes On site Spinning
iy

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 BASIC LOW IMPACT STEPS
STEP name DURATION Addresses VARIATIONS

Low kicks Forward/backward

Forward Back
2 Strokes Diagonal Lateral
1% Diagonal Side
rotating

Grapevine

MM
Side
4 Strokes Cross ahead Turn
Diagonal

vee

„ ~&e& 2

Side Forward Back

4 Strokes
Turning

BASIC HIGH IMPACT STEPS

STEP name DURATION Addresses VARIATIONS
Jogging

Forward/Backward
1 Time Diagonal Side
Circular

“Jumpings Jack's”

Forward/Backward
2 Strokes With crossed legs
Turning

High leg kicks

Forward Backward Side

2 Strokes
Diagonal Turning Diagonal

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 BASIC HIGH IMPACT STEPS
STEP name DURATION Addresses VARIATIONS
Low kicks

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Forward Back
Forward Back
= 2 Strokes Diagonal Side
Diagonal Side
Turning

Knees up (“knee up”)

(
Forward Lateral with
Forward Back
legs crossed in front
2 Strokes Diagonal Side
(4 strokes) Diagonal
Turning
Side

Plyometric jumps
IC
2 Strokes Grouped Tents Open

Forward
1 or 2 Back Turning (90º
Twist
Strokes to
180º)
Heel raises (“Hops”) t

Steps typical of the low-impact technique performed with Heels up Tap jumping Bottoms jumping Step tap
an aerial phase or jump. jumping

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INTRODUCTION: SOME BASIC CONCEPTS.
Aerobics can be considered one of the most interesting socio-sports
phenomena in recent years.
Its most immediate predecessor is jazz gymnastics; However, this type of activity
did not produce the significant impact that aerobics has achieved in the last 10/15
years.
The first to popularize it was an American doctor, Kenneth H. Cooper, who,
in 1986, published a book titled “Aerobics”, in which he explained the benefits that
low and medium intensity exercises contributed to the development of the cardio-
respiratory system.
Aerobics is a resistance training method, with musical accompaniment,
which, in addition to maintaining physical fitness, improves coordination,
flexibility, strength and, above all, the joy of living.
Despite being a dance that repeats the teacher's instructions, and that the specific
music is based solely on the rhythmic schemes, the movement is always personal,
and each individual will give it their own expressiveness and creativity, especially
when it comes to structuring the dance. space to put together a choreography.

TIME:
TIME is the speed of a melody. This speed is calculated by counting the
number of beats that we feel or hear in one minute and which are called BEATS.
The number of beats per minute (bpm) will determine the speed and
progression of the intensity of the exercises. The higher the speed, the higher the
intensity.
We will use slow times for “basic low-impact steps,” and fast times for
“basic high-impact steps.”
But what does high or low impact mean? Well, it refers to the intensity in the
execution of the steps. Without suspension phase in low impact and with
suspension phase in high impact.
In low impact there is always some contact of the foot with the ground, and
the number of beats per minute is between 120 and 140 (a beat is each blow or
impulse that we normally mark with the foot).
In high impact there is a suspension phase, as we have said before, and the
number of beats per minute is usually between 130 and 170.

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STRUCTURE OF AN AEROBIC SESSION.-

ACTIVITY APPROXIMATE DURATION

Heating 10 minutes
Low impact aerobics 5 minutes
Low/high impact aerobics Between 15 – 20 minutes
Low impact aerobics/cooling 1 About 5-8 minutes
Localized work or muscle toning 15 minutes
Cooling down 2, flexibility and relaxation 5-7 minutes

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 METHOD FOR MAKING A CHOREOGRAPHY.-

The choreography in aerobics is the succession of the different steps and movements
that are executed in a harmonious way to the rhythm of the music. These steps are joined
together and structured by what are known as musical phrases. Each of them has 8 beats.
The grouping of 4 of these musical phrases forms the blocks.
The blocks, which have 32 beats or beats, are the basic structure of choreography.
To build a choreography, the main movements (basic steps) performed in aerobics are:
In the following graph you can see the basic structure of music with the elements that
we have just defined:

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Name Drawing Time Variants
Description
March Walk marking the steps 2t (right-left) In place or advance. Direction
firmly. of movement. Right or Left.

2
Step-Touch Open right, join left, 4t
open left and join right.
In place or advance. Address.
Side step
Right or Left.

Swings Legs open, shift weight 2t

to right leg (1t) while
lifting left heel (2t). (right-left) On site or
Ditto left.
Advance.

Address.

Raise heel to glutes.

Mambo Right goes in front (1t) Moving hips. 4t Right/Left
and puts the weight in
front (2t) returns to Pos.
Initial (Pi) (3t) cast the
$z Front/R rear
310 ■

1» 3"
weight (4t).

vee Right goes ahead and to 4t Right/Left

the right (1t), left goes &either
forward and to the left to? iso Front/Rear
(2t), right returns to the
place (3t) ditto left (4t). ace

Jumping, two jumps in 3 and 4

counts.
Touch-step Right opens (1t), add the 4t Right/Left
weight to the right (2t),
I open-I wait right returns (3t) and Turning left/right
adds the weight (4t). í A I.

Raise knees Right knee up with the 2t Right/Left

leg bent (1t), lower it
(2t). Moving in different directions.

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Raise legs Idem previous, extended 2t

2
legs we raise them
Right/Left
parallel to the ground.
gives

Going forward.

Backward.

Sideways.

Grapewine I open right to right, 4t Right/Left

cross left behind right, f 14/!
Crossed open right to right and Different directions.
together left to right.
4 linked forming a square.

Cha-cha cha Perform a quick walk 2t Right/Left

doing three supports on !!
2t. 2 D13- Later them.

It ends with the right!!!

Lunch Open the right leg 2t Right/Left

towards the extended
right while you flex and Lateral/Turn
rotate the left leg to the
left (1t) and return to Pi. do.

Moving in different directions.

Heels to glutes I open my right leg and 2t Right/Left Horse: Pivot right
put the weight (1t) and and support left making an
"Horse" bring the left heel to the upside-down "L".
gluteus (2t). $

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 Passed Description Times or rhythm Graphic

ggg
The natural rhythm of this
Gait (M) How to walk on the site.
step is one beat.

or $5 8.
R
Race – Jogging (J) How to run in place.
The natural rhythm of this v
step is one beat.
M—

The natural rhythm of this

step is two-step, that is, we
We take a step with one foot spend one time separating
Step – joint (Step Touch - separating it from the other, the feet and one time
ST) Double Step-Touch and then we take a step with bringing them back Yo
(Double Step-Touch – 2ST) the second foot to join it to together.
the first.

I separate one foot, giving a

The natural rhythm of this
small touch to the ground
step is two times, that is,
with the toe or heel and close
we use one time to separate
I touch heel-toe (PT) it again, placing myself in the
the feet and one time to
initial position.
return to the starting
position.
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6 Eo
Starting from a basic
position, advance one leg
forward, accompanied by The rhythm of this step is 3
“and

tilting the hip, lift the heel of times (1 leg forward, 2 we

s.9.

the other leg, return the raise the heel of the other
Mambo (MB) Box (C) leg, 3 return 1st leg).
forward leg to position
initial.

It is a variation of the march.

From feet together, the right The natural rhythm is four
& Ag e 9 -- v'
foot opens forward to the beats, that is, we invest

“6 "
Vees (V) right diagonally, the left foot four musical beats in
forward to the left then performing the complete
Vee in front (VD) returns to the middle first the step.
Vee behind (VA) right and then the left.

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 ag
■ ■
Vineyard or open cross
It is a variation of the walk
that consists of taking a The natural rhythm of this ii TW N ""
(Grape Wine - GW) lateral step, crossing one leg step is four beats.
behind and then joining it. -- }• T
O
It consists of raising an
extended leg forward, to the
side or backward and then
The natural rhythm of this
returning to the starting
Kicks (Skip - S) position.
step is two beats, one to
kick and another to close.
.

Knees up (Knee Lift - L)

It involves raising the bent
knees, towards
forward or laterally to then The natural rhythm of this
return to the initial position. step is two beats, one to
. raise the knee and another
to close it again.
4
P> 1 A ~g

5
-
gñ§

The starting position for this step is standing with your

legs shoulder-width apart and weight on one leg. The step
""a
The natural rhythm is two times, one to
consists of performing a semi-flexion of the knees to shift
Weight changes (CP) the weight to the other leg.
bend the knees and another to change the
weight of the leg.

The natural rhythm of this step is 2 beats (1

From the basic position with the feet together, it consists lift, 2 support). In the case of jumps with
of raising the heels and, when resting the sole of the foot greater heights we can do 4 times (1 prepare
Jumps or jumps (Hops) again, slightly bending the knees. jump, 2 jump, 3 reception, 4 support)

It involves widely separating The natural rhythm of this

one of the feet backwards or step is two beats, one to
Dips (Lunge - L) to the side, keeping the knee open the bottom and
extended and flexing the another to return to the
knee of the leg that is fixed. starting position.

The natural rhythm of this

step is four beats, two for
A jump is executed to the first jump and another ani * , {/g/ j
Jumping Jack (JJ) separate the legs and another two for the second.
jump to close them again.

Like dancing, they are turns on the balls of the feet,

separating the heel. The rhythm depends on the number of turns
Twist (T) and the original position. (normally
each turn of the ankle is a time)

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