We can use these basic movement patterns in
our workouts to ensure that clients can maintain
their independence and self-care
basic definition of a squat is when both feet
are on the floor and weight is lifted up and
down. The basic mechanics are ankle, knee
and hip flexion and extension. Feet can be
pointed in any direction (do not have to be
shoulder-width apart) as long as both are
in contact with a surface, as in standing or
sitting down onto a chair.
In the pool, the classic land-based squat
loses its relevance and, essentially, doesn’t
work. On land, standing or sitting down
requires exertion in both the concentric
and eccentric actions. Performing the exact
same squat action in the water does not
elicit the same physical response, as water
supports most of the body weight.
So what would a land-based squat look
like in the pool if you were trying to include
Alighting a car is an activity of daily living (ADL)
that uses six movement patterns
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all seven ADL movements in order for the
workout to have a functional purpose?
A tuck jump is similar in movement
pattern – the ankle, knees and hips all flex
and extend throughout the exercise and
both feet land on the bottom of the pool at
the same time. In fact, a land-based tuck
jump is a propulsive squat and falls into
this movement pattern. Other aqua moves
that fulfil the ADL squat pattern are jumping
jacks, ski jumps, twisting and any move
where both feet land onto the bottom of the
pool at the same time.
Buoyancy and resistance
Buoyancy acts in reverse to the effects
of gravity, lifting and floating the body as
opposed to pulling it down towards the
earth. Buoyancy thus decreases the effects
that body weight has on joints, whereas
gravity can increase it, as in running down
stairs or jumping down from a height (the
load is less on the joints when jumping up
and down on the spot).
When considering how to effectively
create ADL movement patterns in the pool,
the effects of buoyancy have to be taken
into account. In a squat, as previously
mentioned, the action needs to be a pull up
towards the body so that the muscles are
effectively activated. With a lunge, this can
be any exercise where there is a transfer of
weight from one leg to the other and effort
is exerted in both the lifting up and the
pushing down of the legs. Hinge actions are
best performed with the legs straight and
the torso stiffened, as in a high kick.
The resistance of the water enhances all
the other ADL patterns: push, pull, rotate
and brace, because it completely surrounds
the body and increases exponentially as
more force is applied through the water.
Using aquatic tools will also increase the
effectiveness of the resistance of the water
to increase the intensity of the muscles
when performing these ADL patterns. What
is more noticeable in water is that the push
and pull patterns are usually accompanied
by either a brace or a rotation, and
sometimes both.
THE QUICK READ
• Activities of daily living (ADL) are the
activities necessary for normal self-
care
• ADL’s are generally defined as feeding,
bathing, dressing, toileting, continence
and moving between activities
• ADL’s have been broken down into
seven different movement patterns:
squatting, lunging, pushing, pulling,
rotating, hingeing and bracing
• When transferring land-based ADL
movements to the water, buoyancy and
resistance have to be factored into the
equation.
An example of this is a high front
kick during which the arms perform an
alternating swing. One arm is pulling
whereas the opposite arm is pushing. To
perform this exercise correctly, the torso
is required to rotate to either side, and the
arm is also rotating to keep changing the
position of the palm. At the same time, the
stronger the arm action, the more bracing
is required through the torso to maintain an
upright stiffened position.
Using one dumbbell
Using only one dumbbell increases the
challenge to maintain stability and control
throughout the movement. A simple jog with
one dumbbell in the right hand will create
more rotation through the torso as the body
tries to balance the load created by only one
side. Holding the dumbbell under the right
knee will bring focus to the left leg, which
is performing the movement (usually a push,
pull or hinge action) while the torso braces to
stabilise the body during the exercise.
With stationary actions in which the
dumbbell is either pushed or pulled with the
arms, the torso braces to stabilise against
the turbulence. The legs also brace to assist
in this stabilisation, and in doing so the feet
are challenged to remain on the bottom
of the pool, so there is a constant shifting
of weight from one leg to the other as the
participant tries to stay still (lunge action).
The term ‘functional’ can have different
connotations. For a footie player, explosive
plyometric training that mimic jumping to
take marks might be deemed functional.
For most of our participants, however,
the functionality they need to achieve is