College of Human Kinetics Lesson 3: Types of Aerobics I: Cagayan State University

Republic of the Philippines
Cagayan State University

www.csu.edu.ph
COLLEGE of HUMAN KINETICS
Lesson 3: Types of Aerobics I
Lesson Objectives:
At the end of the lesson, the students should be able to:
A. Identify the first 3 types of Aerobics

B. Demonstrate basic Aerobic steps
Reading 1
Low Impact Aerobics
This low impact aerobics is very safe and gentler to the joints. This type of
aerobics is mostly suitable for individuals who got injured and recovering, weight
problem, and for the novice. The lower impact makes the activity inclusive to
fitness novices and people with physical limitations and injuries. Moreover, elders
can also perform low impact aerobics or those suffering from osteoporosis and back
problem. Low impact doesn’t mean less effective compared with other types of
aerobics, this depends on the various activities that is suited to the objectives of the
individual. This type of aerobics is a movement involving large muscle groups used
in continuous rhythmic activity in which at least one foot contacts the floor at all
times. It is an excellent way to begin an exercise program for those who have not
exercised for some time and who want to get ease from aerobic program.
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Water/ Aqua Aerobics
This include a variety of different body movements performed in the water.

Aqua aerobics starts with very simple exercises and moves onto more advanced
routines just like in a regular aerobics. It is supervised by fitness instructor and it
may be done with or without music. Exercising in the water is great for reducing
arthritis and other joint pain because it puts less stress on the joints and the
buoyancy of the water helps reduce the pressure on joints. Water also acts as a form
of resistance, so strength exercises can be performed in the water without heavy
weights. Performing water/aqua aerobics develops your cardio vascular endurance,
it strengthens and tones muscles, improves your flexibility and it’s a great stress
reliever.
Step Aerobics
This aerobics involves stepping up and down on an elevated platform

rhythmically or to a certain beat. Step aerobics moves range from simple to
advance. The most basic is a step-up, step-down. Once you get more experienced,
you do moves that take you over the top and around the step forwards, sideways,
and backwards. This type of aerobic do not only help an individual to burn calories
but also boost heart health by raising the good cholesterol which prevents
hardening of artery walls. Step aerobics has all the benefits of a high-intensity cardio
workout without putting stress on your joints. It improves overall fitness by
building strength, reducing fat, and boosting your cardiovascular health. It also
burns calories, making it an ideal way to maintain your target body weight.
www.csu.edu.ph
Exercise 1
Name: ____________________________________ Date: ____________
Year level and Section: __________________ Score: ___________
Modified TRUE or FALSE

Instruction: Type ‘TRUE’ is the statement is true. Type ‘FALSE’ if the statement is false. Beside your
answer, state the reason why is it TRUE or FALSE. Submit your answers through gmail with the
subject “Output 3 Course and Section”.
1. Music is needed when doing an aerobic activity.

2. There is significant increase in bad cholesterol levels in individual participating in
step aerobics as compared to inactive individuals.
3. Water/aqua aerobics is supervised by an instructor.
4. Low impact aerobics is recommended for individuals suffering from back pain,
weight problem, and diabetes.
5. Step aerobics does not help an individual to burn calories and boost heart health.
Exercise 2
Name: ____________________________________ Date: ____________
Year level and Section: __________________ Score: ___________
Instruction: Create a 1-minute video using one of the types of Aerobics. Choose between Low
Impact Aerobics and Step Aerobics.
15-second basic 15-second basic 15-second basic

step step step
5-second 5-second 5-second

rest rest rest
www.csu.edu.ph
Further Reading
To have more understanding and to help you gain more knowledge for your graded
recitation, you can visit the links below. Preview for the links, you can read there the other benefits
of the first three types of aerobics.
https://www.spine-health.com/wellness/exercise/low-impact-aerobic-exercise
https://www.webmd.com/fitness-exercise/a-z/water-aerobics
https://www.healthline.com/health/step-aerobics

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Republic of the Philippines

Cagayan State University

COLLEGE of HUMAN KINETICS

Lesson 3: Types of Aerobics I

At the end of the lesson, the students should be able to:

A. Identify the first 3 types of Aerobics

Low Impact Aerobics

COLLEGE of HUMAN KINETICS

This include a variety of different body movements performed in the water.

This aerobics involves stepping up and down on an elevated platform

COLLEGE of HUMAN KINETICS

Name: ____________________________________ Date: ____________

Year level and Section: __________________ Score: ___________

Modified TRUE or FALSE

1. Music is needed when doing an aerobic activity.

Year level and Section: __________________ Score: ___________

15-second basic 15-second basic 15-second basic

5-second 5-second 5-second

COLLEGE of HUMAN KINETICS

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Name: ________________________ Date:

Year level and Section: ________ Score: _

Year level and Section: ________ Score: _