STANDARD COMPETENCIES:

 

 I.      These outcomes do not necessarily reflect the exact sequence or full scope of the course material.

         A.      Describe how step aerobics can lead to total-body fitness.

         B.      Define the benefits and limitations of step aerobics.

         C.      Review health and skill related fitness guidelines.

         D.      Identify primary skeletal muscles used in step aerobics.

         E.      Recognize the importance of correct body alignment and exercise techniques.

         F.      Compare and employ exercise heart rate and perceived exertion scales.

         G.      Explain the basic framework to a step aerobic program.

         H.      Practice basic step patterns.

         I.      Use upper body movements with step patterns and variations.

         J.      Employ step aerobics patterns to cardiovascular workouts.

         K.      Design step aerobic workout routes.

 TOPICAL OUTLINE:

 

 I.      Introduction to step aerobics.

         A.      Overview of step aerobics.

         B.      Total-body and lifetime fitness activity.

 II.     Benefits and limitations.

         A.      Health improvements from step aerobics.

         B.      Injury prevention and precautions.

 III.    Health and skill related fitness guidelines.

         A.      Cardiovascular fitness.

         B.      Muscle strength and endurance fitness.

         C.      Flexibility.

         D.      Body composition.

         E.      Agility.

         F.      Balance.

         G.      Coordination.

 IV.     Skeletal muscles.

         A.      Major muscles and groups of muscles used in step aerobics.

 V.      Body alignment and exercise techniques.

         A.      Proper body alignment and mechanics used in step aerobics.

         B.      Proper exercise techniques to prevent injury and promote fitness.

 VI.     Exercise heart rates and perceived exertion scales.

         A.      Determine exercise heart rates for cardiovascular fitness.

         B.      Perceived exertion scales.

 VII.    Framework of step aerobics.

         A.      Step height relates to intensity.

         B.      Usage techniques for the sides and ends of the step.

 VIII.   Basic step patterns.

         A.      Leg patterns using the sides and ends of the step.

         B.      Crossing patterns over the step.

         C.      Step combinations and variations.

 IX.     Upper body movements with step patterns.

         A.      Arm patterns while employing step patterns.

         B.      Arm combinations and variations to increase intensity.

         C.      Use upper body movements with step patterns.

 X       Step aerobic workouts.

         A.      Warm-up.

         B.      Step aerobic route.

         C.      Cool-down.

         D.      Floor and muscle isolation exercises.

         E.      Stretching techniques.

 XI.     Design step aerobic workout routes.

         A.      Basic step patterns.

         B.      Step combinations and variations.

         C.      Arm combinations and variations

         D.      Choreography and step cadences.

         E.      Music selection.