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Personal Fitness Study Guide Step Aerobics Overview Step aerobics is a cardiovascular activity with dance origins. Workouts consist of a series of combinations performed on a raised bench to the timing of music. Even tempo music is needed to perform a fluid step aerobics routine. The music is usually broken down into 8-count measures. The main benefits of step aerobics include an increased cardiovascular endurance, improved agility, and an increase in coordination. Workouts can be adjusted to fit most endurance levels. The intensity of a step aerobics routine can be increased or decreased by adding/removing arm movements, raising/lowering the height of the step, and by increasing/decreasing the tempo of the music. So whatever intensity level you enjoy working out at, step aerobics offers a fun and challenging workout that can be altered to fit your intensity! Getting Started - Safety Tips to Remember Proper warm-up and cool-down should begin and end every workout Step aerobics can be an intense workout for your heart and leg muscles, so ease into and out of the workout to reduce the risk of muscle soreness and heart complications. (You should never end a workout if your heart rate is still above 120 bpm). When you step up onto the bench it is important to step your whole foot on to the bench, and to step heel to toe. If you do not get your whole foot up on the bench (meaning your heel is hanging off the edge) then you may strain your Achilles tendon located in the back of your ankle. It is also important that you step straight up on the bench so that the bench does not slide out from under you. The last thing to remember when performing a step routine is to keep your breathing even. This helps to regulate your heartbeat and circulate oxygen to your muscles. Types of Step Aerobic Workouts Basic Step - In basic step a step routine is performed with all of the benches set up facing the instructor and every participant stays on his/her own step for the entire workout - Double Step In double step each participant has 2 steps that they travel between throughout the whole routine. Adding a second step increases the intensity of step aerobics because more traveling is required in completing this routine. - Line Step In line step all of the participants line up their benches in a straight line, either single file or side by side. The participants are then taught a step routine when they perform down the line of steps. When a participant reaches an end step then he/she sprints to the other end of the line of steps. This sprint adds intensity to the workout. - Box Step Box step is similar to line step because the participants learn a routine and then travel it around to each step. The only difference is that the steps are arranged in a square, which eliminates the sprinting since there is no end. Partner Step - The last type of step is a partner step. In this type of step routine two people perform a routine on one bench, often times facing one another. This type of step routine is fun because it requires teamwork and concentration. Right Left Right Left BASIC STEP V STEP TURN STEP Up, Up, Down, Down Up Wide, Up Wide, D, D Up, Up, Down, Down (RLRL or LRLR) (RLRL or LRLR) (RLRL or LRLR) ALTERNATE KNEES TRAVELING KNEES REPEATER KNEES Up, Knee, Down, Down Up, Knee. Down, Down Up, 3 Knees, Down, Down (Lead Right/Lift Left Knee, moving on the diagonal staying center or on diagonal Lead Left/Lift Right Knee) (Lead Right/Lift Left Knee, (Lead Right/Lift Left Knee, Lead Left/Lift Right Knee) Lead Left/Lift Right Knee) Can modify replacing KNEES Can modify replacing KNEES Can modify replacing KNEES with HAMSTRING CURLS, with HAMSTRING CURLS, with HAMSTRING CURLS, SIDE LEG LIFTS OR KICKS SIDE LEG LIFTS OR KICKS SIDE LEG LIFTS OR KICKS Can do Repeaters in 2’s, 3’s, 4’s, or 5’s End Front L KNEE STEP UP TAP DOWN TAP Up, Knee, Off End Down, Down, From Side: Up, Up, Down, Down Up, Knee, Off Back Down, Down (RLLR or LRRL) (Alternate R, L lead as in Traveling Knees) Can modify replacing KNEES with HAMSTRING CURLS, SIDE OVER THE TOP ACROSS THE TOP A STEP From Side: Up, Up, Over and From the End: Over Top the From Side: Up, Up, Down, Down, Down “long way" Down in "A" shaped pattern (RLRL or LRLR) (RLRL or LRLR) (RLRL or LRLR) Right Left PIVOT TURN 1/4 TURN U STEP Up, Knee 1/2 Turn around both Up, Knee 1/4 Turn arouud Turn Step with smaller range Corners, Down, Down corner, Down, Down of motion (RLRL or LRLR) CORNER TO TURN STEP T STEP CORNER STRADDLE From End: Up, Up, Down From Side: Over the top Turn Step ending in Straddle, Down Straddle, StraddIe (R, L, Stradd1e, Up, Up, Down Back, Down in a diagonal direction Back (RLRLRLRL or (RLRL or LRLR) Straddle or L, R, Straddle, LRLRLRLR) StraddIe) MOVES STARTING FROM TOP: Left Right ' SIDE LUNGES BACK LUNGES STRADDLE DOWN From Top Facing Side: From Top Facing Front: From Top Facing Side: Alternate R, L Touching Foot Alternate R, L Touching Down Straddle, Down to Floor on Side of Bench in Foot to Floor behind bench. Straddle, slight diagonal direction Can also do doubles: 2 Up, Up (RLRL or LRLR. Can also do doubles: 2 lunges lunges each side. Can do same leg keeps leading) each side FAST or SLOW SQUATS BASIC DOWN STRADDLE DOWN SIDE LUNGES Down, Down, Up, Up KNEES performed slowly with (RLRL or LRLR) Similar to above: larger range of motion Down Straddle, Down Straddle, Up, Knee Lift (alternating lead leg) I-STEP MAMBO Up, Up, Jack, Down, Down, Crossover right foot step up on step right foot, Jack can also perform Up, down on left, then step down right, tap left, up Up, Jack, Over Jack on step left, down right, down left, tap right and repeat. MAMBO STRADDLE CHARLESTON Crossover right foot step up on step right foot, Cross over right foot corner down on left, then step over and straddle right, kick, back lunge, cross over down left, step up on step right, down left, down left foot corner kick, back right, tap left, step on floor right, up on step left, lunge. down right, then step over and straddle left, down right, step up on step left, down right, down left, tap right and repeat
"Step Aerobics - Study Guide"