Components of a water workout

小臭贝

by Aquatic Exercise Association

The following information comes from the Aquatic Exercise Association Aquatic Fitness Professional Manual a resource manual for aquatic fitness instructors. This is only a portion of the information on class components. For more information, contact AEA about taking the Instructor Certification course or buying the manual.

GENERAL RECOMMENDATIONS

When designing an aquatic fitness program, it is imperative that the instructor develop a safe, effective and enjoyable workout for the participants. In general, an aquatic fitness class would include:


Warm Up consisting of
thermal warm up
pre-stretch
cardiorespiratory warm up
Cardiorespiratory (aerobic) Training
Cardiorespiratory Cool Down
Muscle Conditioning
Final Stretch
The length and sequence of the components may vary between different class formats, as well as the specific environmental conditions. Also, the instructor should consider the participants themselves, as certain special population groups require modification.

WARM UP (TOTAL OF 10 MINUTES)

Thermal Warm Up (3-5 minutes)
The purpose is to elevate the core temperature of the body, increase oxygen delivery to the working muscles of the body, and release synovial fluid within the joints. This segment consists of low impact movements that begin with short levers and gradually progress to long levers.

Pre-Stretch - (3 - 5 minutes)
The pre-stretch is included to help prevent musculoskeletal injuries. Muscles are moved through full range of motion but without the added workload encountered during the main activity of class. Static stretches and/or slow, rhythmic movements for the major muscle groups of the body are recommended. NOTE: Make certain to maintain warmth during all stretching activities. For example, during a static stretch of the gastrocnemius (calf muscle) the participants should continue to swing the arms, or alternate active movement and static stretching.

Cardiorespiratory Warm Up (3 - 5 minutes)
This segment of class is designed to gradually overload the cardio-vascular and respiratory systems in preparation for the aerobic training segment. Movements progressively become more vigorous to increase the workload.

The Warm Up may combine and overlap these activities, rather than having three separate segments. In other words, you may intermix static stretches, rhythmic limbering, and active movement throughout the Warm Up. Also, the heart rate and respiration rate will likely begin to increase even during the Thermal Warm Up movements. The important issue is that the primary functions of the Warm Up are accomplished before advancing into the cardiorespiratory segment of class.

CARDIORESPIRATORY TRAINING (20 - 60 MINUTES OF CONTINUOUS ACTIVITY)

If the class is to be aerobic in nature, ACSM (American College of Sports Medicine) recommends that participants maintain a minimum of 20 minutes of continuous activity within the training heart rate zone to provide adequate results. Intensity should be monitored by using perceived exertion, target heart rates, or the simple talk test. Intensity can be altered by varying speed or, more effectively, by using the laws of physics (inertia, acceleration, and action/reaction). In a general class format, intensity will gradually increase, peak, then gradually decrease within the cardiorespiratory segment. Specific movements included would depend upon the fitness level of participants and the type of class.

CARDIORESPIRATORY COOL DOWN (3 - 5 MINUTES)

The final three to five minutes of the aerobic segment actually can serve as the cool down. The purpose is to gradually decrease the heart rate and respiration rate before continuing with isolated muscular conditioning and/or stretching. A sudden drop from high intensity aerobic activity to rest can cause fainting. Gradually decrease intensity while maintaining core body temperature by slowing down movements and by using less force, shorter levers, and lower impact.

MUSCULAR CONDITIONING (5 - 15 MINUTES)

This segment of class is designed to isolate specific muscle groups in order to promote strength and/or endurance through resistance training. Equipment is optional; movements must be specific and appropriate to the equipment chosen. Many instructors use this time to isolate and train the abdominal muscles. It is possible to design the aerobic segment of class to incorporate muscular training activities simultaneously; other class formats focus entirely on strength/endurance training without aerobic conditioning.

FINAL STRETCH (5 - 10 MINUTES)

The final segment of class is designed to promote and maintain long-term flexibility, to relax the participants and to reduce muscle soreness. Static stretches are critical to developing the desired levels of flexibility, but water/air temperatures must be considered when stretching in a pool environment. The optimum 30-second stretch may not be possible. Care should be taken to maintain warmth of the muscles to prevent injury; intermixing active movement between stretches for each muscle group can be beneficial. Under extreme conditions, this segment may be conducted on deck to keep the muscles from contracting in cold water while you are trying to stretch.