Lab 12 - Exercise Lab 12 - Exercise Prescription for Step Prescription for Step

AerobicsAerobicsKelly Heikkila 0305975

Kristen Ibey 0299271Berit Dool 0274996

Warm up

- March on the spot- March wide- Alternating toe taps (w/alternating arms above head) (w/ alternating arms across chest)- Single Lunges- Double lunges- single, single, double, double lunges- leg lifts w/ arm raises.

Beginner Step Aerobics

Basic Stepstanding behind stepperright foot up, left foot upright foot down, left foot down

 Heel Dig Single

standing behind stepperright foot reaches up to stepper and taps heel, returns back downrepeat with left foot

 Jumping Jack Single

on floor behind stepperspread feet shoulder width apart as if doing a jumping jackbring them back together

 Kick

standing behind stepperright foot steps up to left corner, left foot comes up and kicksrepeat with left foot to right corner

 Kick (straight)

standing behind stepperright foot steps up to center, left foot comes up and kicksleft foot back to floor, right foot back to floorrepeat with left foot leading

 

Knee Liftstanding behind stepperright foot steps up to left corner, left foot comes up and does knee raiserepeat with left foot to right corner

 Knee Lift (Straight)

standing behind stepperright foot steps up to center, left foot comes up and does knee liftleft foot back to floor, right foot back to floorrepeat with left foot leading

 Leg Curl

standing behind stepperright foot steps up to left corner, left foot comes up and does leg curlrepeat with left foot to right corner

 Leg Curl (Straight)

standing behind stepperright foot steps up to center, left foot comes up and does leg curlleft foot back to floor, right foot back to floorrepeat with left leg leading

 Leg Lift Diagonal (“Flying)

standing behind stepperright leg to left corner, left leg reaches straight back and slightly to the siderepeat with left foot to right corner

 

Over the Topstanding to the side behind stepperright foot up, left foot upright foot down to opposite side you started, followed by leftrepeat

 Repeater (3x Knee)

standing behind stepperright foot up to left corner, left leg does three knee lifts and returns back to groundrepeat with left leg starting at right corner

 Tap Up (Tap on Top) Diagonal

standing behind stepperright left steps up to left corner, left foot taps left corner and returns to groundrepeat on opposite side

 V-Step

standing behind stepperright foot steps up to right corner, left foot steps up to left cornerright foot returns to starting position, followed by left footrepeat

Intermediate Step Aerobics

Across the Top with Knee Liftstanding behind stepperright leg steps up, left leg steps upright foot back to ground, left knee lift and back to groundrepeat with left leg stepping up

 Step Touch Double Side Jump on Top

standing behind stepperright foot steps up to right corner, left foot comes up and tapsleft foot steps to left side, right foot comes to tapjump with both feet to the right, then to the left and back to starting positionrepeat

 Horseshoe

standing behind stepper on right sidestep up to right side with right foot, step up to left side with left footstep down with right foot, then step down with left foot to the opposite side of rightrepeat

 Repeater 7 (Rocking-Horse Shuffle)

standing behind stepperright foot up to left corner, left leg kicksleft foot returns to ground while right leg kicks, then left leg kicks againleft leg down to floor, right leg down to floor – jump once, jump twicerepeat on opposite side

Lunges (Split Basic)standing behind stepperright left up to center, left leg up to centerright foot steps down and lunges, comes back upleft foot steps down and lunges, comes back upright foot returns to floor followed by leftrepeat with left leg starting

 Kicks Full Around the World

standing behind stepperright leg up to left corner, left leg kicksboth legs return to the groundrepeat in all four corners

 Knee Lifts Full Around the World

standing behind stepperright leg up to left corner, left knee liftboth legs return to the groundrepeat in all four corners

Advanced Step Aerobics

Hesitate Drop, Flick & Exitstanding beside the stepper to the leftright foot to centrein unison, hop with right foot landing on the right side and left foot to centreflick right foot forward, then sidewaysturn right foot facing the stepperbring left foot together 2) 2/4 Reverse Hop Turn, Tap & Unwind ("Chicago")standing behind the stepperright foot to center of stepperturn 180° and kick with left footleft foot backwardstap right foot to the left and return to previous positionbring left foot forward and kickleft foot steps in front, and right foot follows + a combination of the intermediate and beginner steps as a short routine

Cool Down

-Walk forward -Step right tap left-Walk circle -Step left tap right -Walk back Stretching from head to toe to finish off the routine

Challenge Game

Soccer baseball-equipment needed-soccer ball-3 cones for bases-jerseys/pinnies Rules

- Participants are divided into 2 teams- cones are set up in the shape of a baseball diamond for the 3 bases- A pitcher rolls the ball along the ground to home plate where the “hitter” is standing- the kicker tries to kick the ball as far as they can and run to a base- If the ball is caught in the air the players is out- If a player is tagged with the ball the players is out- There is no 3-out rule, each player on each team gets to hit once before a change of sides.- The team with the most runs at the end of the game wins.