Level 1:

1. Measurement content: See the "National Aerobics Mass Exercise Standards and Prescribed Actions" formulated by the Gymnastics Management Center of the State Sports General Administration (hereinafter referred to as the "Prescribed Actions") Level 1 (issued separately).

2. Action speed: 20 beats/10 seconds

3. Action time: 4 minutes 30 seconds ± 5 seconds

4. Action requirements: Basic actions Correct, there is a certain degree of coordination, the complete set of movements is coherent, and the movements are basically coordinated with the music.

5. Standard score: 5 points or above.

Level 2:

1. Measurement content: See Level 2 of "Prescribed Actions" (issued separately).

2. Movement speed: 22 beats/10 seconds

3. Movement time: 4 minutes, 30 seconds ± 5 seconds

4. Movement requirements: Basic movements Correct, body posture and coordination are good, complete sets of movements are coherent, and movements are coordinated with music.

5. Standard score: 5 points or above.

Level 3:

1. Measurement content: See Level 3 of "Prescribed Actions" (issued separately).

2. Movement speed: 22 beats/10 seconds

3. Movement time: 5 minutes ± 5 seconds

4. Movement requirements: Basically correct movement techniques , the body posture and coordination are good, the complete set of movements is coherent, the movements are coordinated with the music, and the movements show a certain strength.

5. Standard score: 5 points or above.

Level 4:

1. Measurement content: See Level 4 (issued separately).

2. Movement speed: 24 beats/10 seconds

3. Movement time: 5 minutes ± 5 seconds

4. Movement requirements: Basically correct movement techniques , good body posture, relaxed, natural and smooth movement coordination, with a certain degree of movement strength, which better reflects the mood of the music.

5. Standard score: 5 points or above.

Level 5:

1. Measurement content: See Level 5 of "Prescribed Actions" (issued separately).

2. Movement speed: 24 beats/10 seconds

3. Movement time: 4 minutes ± 5 seconds

4. Movement requirements: Accurate movement technique, The body posture is good, the movements are relaxed and coordinated, natural and smooth, better reflecting the emotion of the music, and showing a certain degree of passion.

5. Standard score: 5 points or above.

Level 6:

1. Measurement content: See Level 6 of "Prescribed Actions" (issued separately).

2. Action speed: 26 beats/10 seconds

3. Action time: 3 minutes, 30 seconds ± 5 seconds

4. Action requirements: Action technique Accurate, good body posture, standardized movements, relaxed coordination, and powerful, can reflect the mood of the music, and initially form a personal style.

5. Standard score: 5 points or above.

Explanation

1. Basis for formulating the "National Aerobics Mass Exercise Standards" (hereinafter referred to as the "Exercise Standards")

(1) Bodybuilding operations are implemented An important measure in the "National Fitness Plan Outline" has been recognized by the general public.

(2) As a sport based on fitness and beauty, aerobics meets the public’s needs for health and beauty, and is very popular among the masses, so it has a broad mass base.

(3) Mass aerobics is simple and easy to learn, has good fitness effects, has no special venue or equipment requirements, is easy to carry out, easy to popularize, easy to test, and has strong operability.

2. Principles for formulating "Exercise Standards"

Popular aerobics aims at fitness and entertainment, is based on individual conditions, focuses on participation awareness and self-testing of exercise, and talks about competition. consciousness. Therefore, the measurement results are only set as "reaching the standard" and "not meeting the standard", and at the same time, stricter standards are set for participants to improve themselves.

3. Principles for the Creation of "Exercise Standards"

(1) Aerobic Principle:

Aerobics has always been called "aerobic gymnastics" abroad. " is one of many aerobic exercises. Therefore, the "aerobic" factor was fully considered during the creation of the "Exercise Standards", and attention was paid to keeping the exercise load within the aerobic range during the exercise. Through a variety of combined exercises, we can achieve the purpose of exercising, strengthening our physique, and building a healthy body based on improving cardiopulmonary function and affecting the overall human body.

(2) No-injury principle:

The purpose of mass aerobics is to enhance physical fitness, improve health, create a beautiful body, and form a good psychological state. Therefore, when choosing movements, pay attention to avoid using difficult movements, overloading movements, and movements with an excessive range of motion to ensure no injury and good health.

(3) Principle of simplicity and ease of learning:

The implementation targets of the "Exercise Standards" are the general public, and its purpose is to enable more people to participate in aerobics. And while exercising, master relevant aerobics knowledge, basic techniques and style characteristics, thereby promoting the development of aerobics. Therefore, in the selection of movements, emphasis is placed on simplicity, ease of learning and effectiveness to make it easy to popularize.

(4) Principle of gradual progression:

Maintain an organic connection between each level. On the basis of ensuring a reasonable exercise load, the amount and difficulty of exercise gradually increase. 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 broken down to complete.

(5) Principles of improving the basic quality of the human body:

According to different levels of tasks and technical requirements, improve the strength and flexibility of the human body through the teaching of basic movements, combined movements and strength quality , coordination, sensitivity and other basic qualities and basic abilities.

4. The levels, levels and objects of the "Exercise Standards"

*** is divided into six levels and four levels.

(1) The levels from low to high are 1, 2, 3, 4, 5, and 6 respectively.

(2) Level: Level 1 is entry level

Level 2 and level 3 are elementary level

Level 4 and level 5 are intermediate level

6 The level is advanced

(III) Target: Level 1 is for the general public

Level 2 and Level 3 are for those who intend to participate in aerobics exercise'

Level 4 and Level 5 are for the general public

Aerobics enthusiasts

Level 6 is for those who intend to further their studies in aerobics and prepare to enter competitive aerobics training

5. Requirements for each level

(- )Level 1

1. Learn the most basic movements based on steps. The steps are mainly single, in-situ movements.

2． Perform low-intensity aerobic training.

3. The quality is mainly push-ups with auxiliary support, low-intensity sit-ups and low-weight strength exercises.

4． Learn and understand the common sense of aerobics.

(2) Level 2 and 3

1. Master basic movements.

2． Learn typical aerobics moves.

3. Mainly combine single movements of the lower limbs with simple movements of the upper limbs.

4. Maintain moderate to low intensity aerobic training.

5. The quality is mainly based on the strength of the upper limbs, waist, abdomen and buttocks, as well as lunges and stretching exercises for various parts.

(3) Level 4 and 5

1. Master the typical movements of aerobics.

2． Learn aerobics compound movements and simple step change techniques and jumping techniques.

3. Improve body coordination.

4． Increase exercise load and maintain moderate-intensity aerobic training.

5. Quality training focuses on shaping the body and adding flexibility exercises.

(IV) Level 6

1. Master the changing rules of compound movements, and consolidate the mastered pace change and jumping techniques.

2． Improve the expressiveness of movements.

3. Increase the exercise load and focus on moderate-intensity aerobic training to achieve the purpose of losing fat.

4. Improve muscle strength, further shape its shape, increase the spatial displacement of movements, and demonstrate good coordination.

6. Evaluation factors

(1) Correctness of action

1. The body posture should be stretched.

2. Movement techniques must be correct.

3． The range of motion should be appropriate.

(2) Body coordination

1. Coordinated body movement.

2. Movement is easy and elastic.

3． The movements are clear and no unnecessary movements.

4. Avoid excessive relaxation or tension in your movements.

(3) Fluency in connecting movements

1. The connection between movements should be natural and smooth.

2. The transition of movements and changes in direction should be clean and neat, without redundant movements.

(4) Rhythm

1. The movements should fully express the mood of the music.

2. Movements and music rhythm must be coordinated.

3． The rhythm of a series of actions must be accurate.

(5) Expression

1. The movements should show the inner passion and reflect a healthy and upward emotion.

2. Promote the expression of personal style.

7. Point deduction standards:

See the scoring method formulated by the Gymnastics Management Center of the State Sports General Administration.