Aquafitness

Study Aquafitness by Distance Learning

• Course developed by Lyn Quirk (aquafitness teacher for over 20 years) and John Mason (author of Aquafitness, a book published by Kangaroo Press/Simon & Schuster)
• Self paced study, 100 hr course, for leisure or health professionals, or anyone keen to understand aquafitness and it's applications in a lot more detail.

Aquafitness programmes are designed for people who can't participate in high impact sports and fitness; or simply for people who enjoy the fun atmosphere of an aquafitness class. 

Aquafitness is ideal for anyone recovering from injury or illness and wishes to maintain or improve their fitness; also for expectant mothers and the elderly can benefit from this type of exercise!

Aquafitness has many great outcomes for the body - many muscles can be strengthened, toned, and stretched through swimming and aquafitness.  There are resistance and isometric exercises that can be used to strengthen muscles, from simple flexing and movement to more advanced routines involving light weights under water. In water, back muscles and abdominal muscles are utilised, without specific action on them, due to the resistance of the water, so it is an effective work out.
 

Lesson Structure

There are 7 lessons in this course:

1. Introduction - Definition of aqua fitness and therapy and how it differs from other fitness activities. Encompasses the different stages of a fitness session and the management of an aquatic center
2. Equipment and Facilities - The aim of this lesson is to gain the skills and knowledge which will aid in the selection, use and management and facilities required for aqua fitness activities. Includes pool position, design and depth, equipment required for aqua fitness activities, music and first aid requirements.
3. Types of Exercises - This lessons gives an understanding of the wide range of different aerobic and anaerobic movements that can be used in aqua aerobic programs. Lesson content includes stretching, aerobic and anaerobic principles and exercises in both shallow and deep water.
4. Hydrostatic and Hydrodynamic Principles - The aim of this lesson is to develop an understanding of the principles underlying the design of an appropriate aqua fitness program. Includes definitions of pressure, weight and body alignment in water, warming up, recovery and cool down.
5. Safety and Health - This lesson gives an understanding of the aqua fitness training requirements of special needs groups. Includes pregnancy, safety and health requirements, pre-exercise screening checklists, liability and legislation.
6. Program Design - This lesson provides skills in the design and delivery of appropriate aqua based programs to improve and maintain aerobic fitness. Includes program aims, warm up, the exercise body, recovery and cool down examples, as well as intensity levels.
7. Leading a Program - This lesson gives an understanding of skills to provide better leadership qualities during an aqua fitness session. Covers leadership concepts, teaching, communication, body language and student numbers.

Each lesson culminates in an assignment which is submitted to the school, marked by the school's tutors and returned to you with any relevant suggestions, comments, and if necessary, extra reading.

What You Will Do

• Gain an understanding of how aquafitness activities differ from other fitness activities.
• Learn the skills and knowledge which will aid in the selection, use and management of equipment and facilities required for aquafitness activities.
• Gain an understanding of a wide range of different aerobic and anaerobic movements that can be used in aquafitness programs.
• Develop an understanding of the principles underlying the design of an appropriate aquafitness program.
• Develop an understanding of the aquafitness training requirements of special needs groups.
• Learn and develope knowledge of the importance of the design and skills on how to deliver of appropriate aqua based programs to improve/maintain aerobic fitness.
• Gain an understanding of skills that will enable better leadership of an aqua fitness session.

TIPS FOR TEACHING SWIMMING

A swimming teacher should at least an appropriate swimming certificate (eg. : "The Austswim Teacher of Swimming & Water Safety Certificate") Austswim Certificate holders are registered for a 5 year period after which they must undergo a formal process to extend registration for another 5 years.

Teacher Ratios
Recommended minimum teacher-student ratios are:
• For beginner students 1:10 – this includes primary school age children or adults who cannot swim
• For intermediate groups 1:12
• For advanced swimmers 1: 15
• For special groups (eg. elite swimmers, handicapped, toddlers. etc); the ratio can be as low as 1:1.

Lifeguards
A recognised qualification is necessary. A preferred qualification for an accredited lifeguard/pool attendant may be "The Royal Life Saving Society of Australia (RLSSA), Pool Lifeguard Award"; and a current resuscitation certificate. The RLSSA Pool Lifeguard Award is current for 12 months, and must be re-examined annually.
In addition lifeguards should hold at least a "Bronze Medallion" from the RLSSA.

Recommended minimum Swimmer-Lifeguard Ratios:
• At least 2 people on duty at all times
• At least one person supervising swimming at all times and the other within voice rang
• 1 lifeguard to 100 swimmers.
• In out of the ordinary conditions, the ratio should be lower.

Warming up does the following:

• It gets the muscles moving and in doing so begins to lubricate the joints
• It gently stretches the muscles conditioning them for more vigorous movements to follow.
• It increases the heart rate and respiration slowly which is safer than a rapid increase.
• Increases the capacity to take in and utilise oxygen
• Blood flow is increased
• Undertaking a warm up will also help the transmission of impulses through the nerves.
• The hormone system is alerted.
• Energy sources become activated.
• Activity in the Central Nervous System is increased which leads to faster reaction times.
• It may psychologically prepare class members for more vigorous exercise.

This warm up can be achieved by any gentle movement such as walking, either in or out of water, gradually increasing the intensity or effort, and ensuring that a wide variety of muscles in all parts of the body are moving.

• The overall body temperature is increased by overall general movement such as running or jumping. The heart rate should be increased gradually and sustained at a raised level for perhaps 5 minutes. The intensity and duration of this part of the exercise will depend upon the individual’s level of fitness and the environmental conditions It can take longer to warm up if exercising in colder water
• Major muscle groups should be utilised first then smaller groups.Blood flow to specific areas may need to be increased during warm up. The muscles are then targeted, and the importance of this will depend on the condition of the individual and the purpose of the exercise session. If exercise is being undertaken for therapy of an injury in the arms, then prescribed arm exercises might be important during this warm up stage.
• The muscles which are to be involved in the exercise session should be stretched gradually. The range of exercises prescribed in this warm up stage should ideally encompass comfortable stretches – each for at least 20 seconds duration.
• The joints which are to be involved in the exercise session should be moved gently at first. Extend intensity and range of movement gradually.