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Music that is phrased in 32 counts makes it possible for instructors to choreograph combinations and
routines that end up "on the right beat". Without 32 counts, it will be difficult to follow the music and your
routine will finish on the wrong foot. Class participants can detect if you are on the beat or not especially
students that are musically inclined.
Moves or combinations should be structured in 32 count blocks so that you begin and end exactly on beat.
Create patterns of movement that follow the patterns of the music to add incredible energy to your
classes, along with a sense of smoothness and organization.
To build a 32-count combination, choose 4 moves that go together. An example of 4 moves might be:
1. Step - touch
2. Step - hamstring
3. Grapevine
4. Jumping jacks
Now that you have 4 moves that go together, perform each move for 8 counts.
Step 1 would be (do each for one count):
" Step right
" Touch with left
" Step left
" Touch with right
" Step right
" Touch with left
" Step left
" Touch with right
This provides a total of 8 counts. Now you can continue on to Step 2 above and perform it for 8 counts.
Then Step 3 and finally Step 4. You now have a 32-count combination.
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Injury Prevention and Treatment
Watch for fatigue by keeping a periodic scan on participants. If you observe someone losing coordination,
stumbling or appearing red faced and flushed, instruct him or her to stand down and take a few minutes
rest. If the severity of fatigue is not as grave, just instruct that person to continue with their hands on the
hips to reduce the intensity.
If someone falls and is uninjured, instruct them to discontinue stepping immediately. It is most likely that
they have pushed themselves beyond their fitness level. Have them report to the front desk. If they are
unable to walk without difficulty or the situation involves cardiovascular or respiratory difficulty, discontinue
the class, escort them to the front desk and notify medical personnel. If they are not able to walk,
discontinue the class, and send someone to the front desk for help, stay with the injured participant in the
event that more serious complications evolve and keep them immobilized. Sprains are treated with Rest,
Ice, Compression and Elevation (RICE). Apply ice for no longer than 20 minutes at a time every 2 hours.
Apply compression above, on and below the injury. Elevate the injury above the heart.
Shin Splints are caused when the calf muscles are trained and the opposing or antagonist muscle, the
Tibialis Anterior, is left under-developed. This causes a muscular imbalance as the calf muscle attempts
to tear the Tibialis Anterior away from the bone. RICE is the prescribed treatment and toe raises are the
prevention.
46
Step Aerobics
The Basics
" Bring foot flat up and centered on board to avoid board instability.
" Don't hang heels off the board to avoid straining the Achilles tendon.
" Lower toes to the floor first then heel when coming off board to absorb shock.
" Keep within 12 inches of board when coming to floor, except during lunges.
" Keep heel off the floor when doing lunges, keep weight on the ball of the foot.
" Power up onto to the board only, don't jump off board.
" Lean from the ankles, not the hip.
" Keep abdominals tight to improve muscle tone and balance.
" Continue breathing, never hold the breath.
" Knees should be soft not locked to provide shock absorption and reduce back strain.
" Keep hands on waist until comfortable with leg movements, when learning coordination.
The Class
" Warm Up
" Begin with wide stance deep breaths to oxygenate the blood.
" March in place, side step, grapevine.
" Include wide stance toe tapping with reach out and up.
" Extend reach across the centerline of the body.
" Transition from reaching across to reach up, each side.
" Stretch Calves, Hamstrings statically.
" Shin (Tibialis Anterior) dynamic flex.
" General Technique
" Step up with whole foot flat on the board.
" Step off board to floor with toe to heel.
" Slight lean forward at the waist.
" Heels stays off floor during lunges.
" Safety
" Limit step and cool-down music tempo range from 118 to 122 bpm.
" Limit warm-up tempo range from 120 to 134 bpm.
" Avoid moves that require stepping forward off the board.
" Limit power moves (propulsion) to 1-minute intervals.
" Limit repeater moves to five repeaters at time.
" Use no weights on the board, except where one foot is on the floor.
" Avoid pivoting moves on a loaded knee.
" Never change more than one move at a time (i.e., legs then arms)
" Always provide low impact alternatives to high impact moves.
Discontinue stepping if:
" Legs become fatigued and uncoordinated.
" Any pain becomes evident.
" Dizziness occurs.
" Rapid heart rate.
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Basic Step Moves
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