Locomotor Movements

What is walking?

An often underrated form of aerobic exercise that requires little equipment or facilities.

Why is walking accessible to many people?

It can be performed by people of all ages and does not require a great deal of ability or technique to be effective.

What is one calorie-related benefit of walking?

It is a great calorie burner that can help maintain optimal body fat levels.

Why is walking a useful alternative to running or jogging for some people?

Walking is a low-impact activity and can be effective for individuals who have trouble with high-impact activities.

At what pace should walking be performed to produce an aerobic training effect?

At a brisk pace.

What should individuals monitor during a walking program?

Their heart rate.

What intensity should walking reach according to the module?

At least a moderate level of intensity, described as approximately 40% of maximum heart rate reserve.

What should individuals do when walking at a lower intensity level?

Exercise for a longer period and more frequently during the week.

How long does the module state for lower-intensity walking?

Approximately 40-0 minutes and more frequently during a week. (The source text states it this way.)

How many calories per week should walkers attempt to burn to reduce the risk of heart disease?

A minimum of 2,000 calories per week.

What are the two broad movement categories shown in the module's videos?

Locomotor movements and non-locomotor movements.

What is the first step-aerobic leg movement?

Basic.

How is the Basic step performed?

Step up with one foot and then down; it can be done with the right or left foot leading.

Can the Basic step use different arm movements?

Yes. Different instructors may use different arm movements with the move.

What is the V-Step?

A step-aerobic movement in which the feet go wide on the step and then come together on the floor.

Can the V-Step be done with either foot leading?

Yes, with the right or left foot leading.

How is the V-Step performed with the right foot leading?

The right foot steps wide, the left foot steps wide, then the right foot steps down near the middle of the step followed by the left foot.

What is the Alternating Basic?

A movement that begins with one foot leading, then taps with the opposite foot and steps with that foot.

How does the example of the Alternating Basic begin?

Step with the right foot leading followed by stepping up with the left foot.

What is the Alternating V-Step?

A V-step in which one foot leads wide, the opposite foot taps, and then that opposite foot steps wide.

How does the example of the Alternating V-Step begin?

Step wide with the right foot, followed by the left foot; then step down toward the middle with the right foot and have the left foot tap and step wide.

What is the Knee Lift?

Step with one foot and lift the opposite knee.

Can the Knee Lift be done with either leg leading?

Yes, with the right or left leg leading.

What is the example for the Knee Lift?

Step with the right foot and lift the knee.

What are Alternating Knee Lifts?

Knee lifts performed by alternating the supporting/leading foot and lifting the opposite knee.

How does the example of Alternating Knee Lifts work?

Step with the right foot and lift the left knee; place the left foot down followed by the right; step with the left foot and lift the right knee.

What is the Hamstring Curl?

Step with one foot and bring the opposite heel toward the rear until there is tension in the hamstring muscle.

Can the Hamstring Curl use either leg landing?

Yes, it can be done with the right or left leg landing.

What is the example for the Hamstring Curl?

Step with the right foot and bring the left heel toward the rear.

What are Alternating Curls?

Hamstring curls performed by alternating the legs.

How does the example of Alternating Curls work?

Step with the right foot and curl the left leg, place the foot down followed by the right foot, then step with the left foot and curl the right leg.

What are Kicks?

Step with one foot and kick the opposite leg.

Can Kicks be done with either leg leading?

Yes, with the right or left leg leading.

What is the example for Kicks?

Step with the right foot and kick the opposite leg.

What is an Alternating Kick?

A kicking pattern in which the kicked leg alternates after each step.

How does the example of an Alternating Kick work?

Step with the right foot and kick the left leg; place the left foot down followed by the right; step with the left foot and kick the right leg.

What are Side Lifts?

Step with one foot and lift the opposite leg to the side.

How high should the leg be lifted during Side Lifts?

It does not need to be very high; lift it straight up to the side and squeeze the muscle when tension is felt.

Can Side Lifts be done with either leg leading?

Yes, with the right or left leg leading.

What is the example for Side Lifts?

Step with the right foot and lift the left leg to the side.

What are Alternating Side Lifts?

Side lifts performed by alternating the legs.

How does the example of Alternating Side Lifts work?

Step with the right foot and lift the left leg to the side; place the left foot down followed by the right; step with the left foot and lift the right leg to the side.

What is a Hip Lift or Glute Lift?

Step with one foot and lift the opposite leg back.

What muscles does the Hip/Glute Lift work?

The glutes.

How should the abdominals be positioned during the Hip/Glute Lift?

They should remain tight so the lower back is not stressed.

What should be done after lifting the leg during a Hip/Glute Lift?

Try to squeeze the glutes before lowering the leg.

Can the Hip/Glute Lift be done with either leg leading?

Yes, with the right or left leg leading.

What is the example for a Hip/Glute Lift?

Step with the right foot and lift the left leg back.

What are Alternating Hip or Glute Lifts?

Hip/glute lifts performed by alternating the legs.

How does the example of Alternating Hip/Glute Lifts work?

Step with the right foot and lift the leg back; place the left foot down followed by the right; step with the left foot and lift the right leg back.

What is the Lunge in step aerobics?

From the top of the step, lean forward and put the toe on the floor behind you, keeping weight slightly forward.

Where should the weight be during the Lunge?

Slightly forward, not on the foot touching the floor.

What should NOT be done with the heels during the Lunge?

Do not press the heels down.

What part of the foot touches the floor during the Lunge?

The toe.

What happens after touching the floor during the Lunge?

Return the foot to the step platform and repeat with the opposite leg.

What is the Turn Step?

Like the Alternating V-Step, except as both legs come down, the side of the body faces the step rather than the front.

How does the example of the Turn Step begin?

The right foot steps up and the left foot steps into a V.

What happens as the right leg comes down in the Turn Step example?

The body turns so the side of the body faces the step.

What is Straddle Down?

From the top of the step, one leg steps down on one side and the other leg steps down on the other, so you straddle the step.

What happens after straddling the step?

Each leg returns to the top of the step.

Can Straddle Down use different arm movements?

Yes, a wide variety of arm movements can be used.

What is the example sequence for Straddle Down?

Right foot steps down, left foot steps down, right foot returns to the platform, then left foot returns.

What is Over the Top?

With the side of the body toward the step, bring one foot onto the step followed by the other, then step down on the opposite side.

How is Over the Top started?

The side of the body faces the step; one foot steps onto the step followed by the other.

What happens after both feet are on the step in Over the Top?

The first foot steps down on the opposite side followed by the second foot.

What is the Repeaters step pattern?

An alternative step pattern where a weight-bearing movement such as knee lifts or hip lifts is repeated, usually three times.

How many times are Repeaters usually performed?

Three times.

What is an example of Repeater Knees?

The right foot steps up, the left knee lifts, the left toe taps, and the left knee lifts/taps repeatedly before coming down; then the pattern reverses with the left foot leading.

What is Diagonal or Corner to Corner?

A movement where the side of the body faces the step and the performer goes over diagonally to end on the opposite end of the step.

How does Diagonal or Corner to Corner differ from Over the Top?

Instead of going straight over to the other side, the performer goes over at a diagonal to the opposite end.

What is the first step-aerobic arm movement listed?

Bicep Curls.

How are Bicep Curls performed?

Keep elbows at the sides of the trunk with palms facing upward; flex the elbows to bring the hands toward the chest, then return them to the sides.

How can Bicep Curl intensity be changed?

Bring the arms up to shoulder level instead of keeping the elbows at the sides.

What are Alternating Bicep Curls?

Bicep curls in which only one arm flexes/extends at a time.

What are Hammer Curls?

Bicep-curl-like movements in which the palms face each other rather than upward.

Can Hammer Curls be alternating?

Yes, the movement can be done by alternating the arms.

How are Triceps' Kickbacks positioned?

Arms at the sides, elbows slightly bent and behind the shoulders, hands next to the trunk, palms facing the body.

How are Triceps' Kickbacks performed?

Extend the elbow back and then return to the starting position.

Can Triceps' Kickbacks be performed simultaneously or alternately?

Either both arms can press back at the same time or they can alternate.

How is the Low Row performed?

Start with arms in front of the body, pull the elbows toward the waist until the hands are next to the waist, then return the arms forward.

How is the Upright Row performed?

Start with fists together next to the thighs; bring the arms toward the chin while keeping fists close together and next to the body, then return.

How is the Frontal Raise performed?

Start with fists on each thigh, raise the arms to shoulder level, then return them to the thighs.

How is the Lateral Raise performed?

Start with fists together and palms touching the thighs; lift the arms outward/upward with palms facing down, elbows slightly bent and leading, until slightly below shoulder level, then return.

How is the Frontal Pull performed?

Start with arms at shoulder level, pull the arms toward the body so the fists rest on the thighs, then return to shoulder level.

How is the Overhead Pull performed?

Start with arms above the head, pull the arms toward the thighs, then return them overhead.

How are Arm Circles performed?

Hold the arms overhead or at shoulder level and circle them clockwise down toward the body and back to the starting point.

How is the Shoulder Punch performed?

Keep the hands at shoulder level, punch one arm, then return it to shoulder level.

How is the Overhead Press performed?

Start with fists resting on the shoulders and palms facing each other; extend the arms overhead with elbows close to the ears, then lower them back.

Can the Overhead Press be done with alternating arms?

Yes, it can be done with both arms at once or by alternating arms.

How is the Pec Press performed?

With elbows bent at shoulder height and palms facing forward, press the arms together until the palms/fists face each other in front of the face, then return.

How is Double Side Out performed?

Place fists under the chin at chest level with palms down; extend both arms to the sides with elbows at shoulder height, then return.

Can Double Side Out be performed alternately?

Yes, the right and left arms can alternate.

What is the Slice arm movement?

Similar to Double Side Out, except one arm goes up and the other goes down.

What leg movement is Slice usually paired with?

A side-lift move.

How are the arms coordinated with the leg in Slice?

The leg lifting to the side corresponds to the arm being performed, while the opposite arm goes up.