1. Determination content: See Level 1 of National Aerobics Mass Exercise Standard (separately) formulated by Gymnastics Management Center of State Sports General Administration.
Second, the action speed: 20 beats/10 second
3. Action time: 4 minutes, 30 seconds and 5 seconds.
Fourth, action requirements: the action is basically correct, with certain coordination, the whole set of actions is coherent, and the action and music are basically coordinated.
5. Standard score: 5 points or more.
The second level:
I. Determination content: See the specified action level 2 (issued separately).
Second, the action speed: 22 beats/10 second
3. Action time: 4 minutes, 30 seconds and 5 seconds.
Fourth, the movement requirements: the movement is basically correct, the body posture and coordination are good, the whole set of movements is coherent, and the movement is coordinated with the music.
5. Standard score: 5 points or more.
The third level:
I. Determination content: See the specified action level 3 (issued separately).
Second, the action speed: 22 beats/10 second
Third, the action time: 5 minutes and 5 seconds
Fourth, the movement requirements: the movement technology is basically correct, the body posture and coordination are good, the whole set of movements is coherent, and the movements are coordinated with the music, showing a certain degree of action.
5. Standard score: 5 points or more.
Level 4:
I. Determination content: See Level 4 of the Prescribed Action (issued separately).
Second, the action speed: 24 beats/10 second
Third, the action time: 5 minutes and 5 seconds
Fourth, action requirements: the action technique is basically correct, the posture is good, the action is coordinated and relaxed, natural and smooth, and there is a certain intensity of action, which better reflects the artistic conception of music.
5. Standard score: 5 points or more.
Level 5:
I. Determination content: See the specified action level 5 (separately).
Second, the action speed: 24 beats/10 second
Third, the action time: 4 minutes and 5 seconds
Fourth, action requirements: accurate action techniques, good posture, easy and coordinated action, natural and smooth, better reflect the artistic conception of music, and show a certain passion.
5. Standard score: 5 points or more.
Level 6:
I. Determination content: See the specified action level 6 (issued separately).
Second, the action speed: 26 beats/10 second
3. Action time: 3 minutes, 30 seconds and 5 seconds.
Fourth, action requirements: accurate action techniques, good posture, standardized action, easy coordination, strength, can reflect the artistic conception of music, and initially form a personal style.
5. Standard score: 5 points or more.
make it clear
First, the basis for formulating the National Aerobics Mass Exercise Standard (hereinafter referred to as the exercise standard)
(1) Aerobics, as an important measure to implement the Outline of the National Fitness Program, has been recognized by the masses.
(2) Aerobics, as a sport based on health and beauty, meets the needs of the public for health and beauty, and is well received by the masses, so it has a broad mass base.
(3) Mass aerobics is easy to learn, with good fitness effect, no special venue and equipment requirements, easy to develop, popularize and test, and strong operability.
Second, formulate the principle of "exercise standard"
Mass aerobics aims at fitness and entertainment, based on personal conditions, pays attention to the participation consciousness and self-detection of exercise, and stresses the sense of competition. Therefore, the test scores are only set to "up to standard" and "not up to standard", and stricter standards are set for participants to improve themselves.
Third, the principle of "exercise standard"
Aerobic principle:
Aerobics is called "aerobic gymnastics" abroad, which is one of many aerobic exercises. Therefore, the "aerobic" factor is fully considered in the process of compiling the "exercise standard", and the exercise load is always kept within the aerobic range during the exercise. Through a variety of combined exercises, based on improving cardiopulmonary function, affecting the whole person, to achieve the purpose of exercising, strengthening physique and bodybuilding.
(2) The principle of no harm:
The purpose of mass aerobics is to enhance physical fitness, improve health, shape a beautiful body and form a good psychological state. Therefore, when choosing actions, pay attention to avoid using difficult actions, overload actions and actions with excessive action range to ensure no damage and good health.
(3) The principle of easy learning:
The implementation object of "Exercise Standard" is the general public, and its purpose is to let more people participate in aerobics. At the same time, master the relevant aerobics knowledge, basic skills and style characteristics, so as to promote the development of aerobics. Therefore, in the choice of action, we should pay attention to simplicity and effectiveness in order to facilitate its popularization.
(4) The principle of gradual progress:
There is an organic connection between all levels. On the basis of ensuring a reasonable exercise load, the amount and difficulty of exercise are gradually increasing. The movements are from simple to complex, the amplitude is from small to large, the speed is from slow to fast, and the practice steps are from decomposition to completeness.
(5) the principle of improving the basic quality of human body:
According to different levels of tasks and technical requirements, through the teaching of basic movements, combined movements and strength quality, we can improve the basic qualities and abilities of human body, such as strength, flexibility, coordination and sensitivity.
Four, the level, level and object of "Exercise Standard"
* * * is divided into six grades and four grades.
(1) The grades from low to high are 1, 2, 3, 4, 5 and 6 respectively.
(2) Grade: Grade 1 is the entry level.
Grade two and grade three are primary schools.
Levels 4 and 5 are intermediate.
Level 6 is advanced.
(3) Object: 1 level is public.
Levels 2 and 3 are for those who are interested in aerobic exercise.
Levels 4 and 5 are for aerobics enthusiasts.
Band 6 is for those who are interested in aerobics for further study and are ready to enter competitive aerobics training.
Verb (abbreviation for verb) requires all levels.
(-) 1 level
1. Learn the most basic movements based on the pace, and the pace is based on individual and in-situ movements.
2. Conduct low-intensity aerobic training.
3. The quality is mainly support push-ups, low-intensity sit-ups and low-load strength exercises.
4. Learn and understand common sense of aerobics.
(2) Level II and III
1. Master the basic movements.
2. Learn the typical movements of aerobics.
3. Single action of lower limbs combined with simple action of upper limbs.
4. Keep low-intensity aerobic training.
5. The quality is mainly based on the strength of upper limbs, waist, abdomen and buttocks, lunge and stretching exercises of various parts.
(3) Level 4 and Level 5
1. Master the typical movements of aerobics.
2. Learn aerobics compound movements, simple pace change techniques and jumping techniques.
3. Improve the coordination of the body.
4. Improve the exercise load and maintain moderate-intensity aerobic training.
5. Quality training focuses on shaping the body and increasing flexible practice methods.
(4) Level 6
1. Master the changing law of compound movements, and consolidate the mastered pace transformation technology and jumping technology.
2. Improve the expressive force of action.
3. Increase the exercise load and give priority to moderate-intensity aerobic training to achieve the purpose of reducing fat.
4. Improve muscle strength, further shape its shape, increase the spatial displacement of movements, and show good coordination.
VI. Evaluation factors
(A) the correctness of the action
1. Stretch your body posture.
2. The movement technique should be correct.
3. The range of motion should be appropriate.
Physical coordination
1. Coordinated movement of the whole body.
2. Easy and flexible movements.
3. The action is clear and there is no unnecessary action.
4. Avoid excessive relaxation or nervousness.
(C) the fluency of the connection action
1. The connection between actions should be natural and smooth.
2. The change of action and direction should be clean and neat, and there is no unnecessary action.
(D) sense of rhythm
1. Actions should fully express musical emotions.
2. Action and music rhythm should be coordinated.
3. The rhythm of a series of movements should be accurate.
(5) Expressiveness
1. Actions should show inner passion and reflect healthy and upward emotions.
2. Advocating the expressive force of personal style.
Seven, integral standard:
See the scoring method formulated by the Gymnastics Management Center of the State Sports General Administration.