Physics of the pool
I have always been drawn to functional
movement in the water and applied the
principle to my classes
muscles like an elastic band to release power.
Multi-dimensional
movement
–
freely moving in multiple planes of motion
creates a rhythm, flow and movement that
majestically imitates life and sport, making it
look effortless.
Whole Body Integration (WBI) –
acknowledging that the brain does not
recognise muscles, only movement. We
cannot truly isolate or segregate any part of
the body, as it is interdependent and works
as a unit. As Aristotle wrote, ‘The whole is
greater than the sum of its parts.’
ViPR works along the principles of vector
variability, which takes into account how
load is distributed through gravity not just
in one plane of motion, but also in different
lines of pull.
If we want a strong balanced body that
is effective in all three planes of motion
with gravity, ground reaction forces and
momentum, we must have effective synergy
between the 3-dimensional connective
tissue structures in our body. To prevent
areas of weakness, we must consider angles
and vectors when we train.
Many traditional pieces of equipment
offset these lines of pull, with cams and
pulleys focusing on isolation of movement
and limiting the true range of motion and
generation of force.
There’s a ViPR in the water!
As an aqua fitness instructor for over 30
years, I have always been drawn to functional
movement in the water and applied the
principle to my classes. Thanks to its unique
properties of buoyancy and propulsion
when moving though gravity, water allows
us to both enhance movements and make
exercise less inhibitive.
Performed correctly, water exercise
should have participants moving and feeling
better after their class than before it, as
water is a medium that doesn’t fully load the
body.
There are many tools used in the pool
to create resistance and power (dumbbells,
noodles, kick-boards, gloves and bands),
so as a ViPR Master Trainer with an aqua
background, I was very keen to use ViPR in
the water, as it facilitates WBI.
44 | NETWORK SPRING 2018
To understand how to apply ViPR in the water, we must first
understand the physics and the properties of water and how they
are either the same or completely different to land-based exercise.
Gravity – In the water, this pulls us down, but also in different
directions due to the density of water compared to air. It is more
difficult to harness energy to explode from the pool floor compared to
land due to the water changing our body weight when it is submerged!
Drag – On land it’s called air resistance and in water, fluid
resistance. This refers to the opposing force of the relative motion as
the object goes through a fluid, and is different compared to the air.
Resistance – The power which acts in opposition to the impulse
of pressure of the moving object.
Buoyancy – The capacity to remain afloat in a liquid or rise in air
or gas. This is the upward force that fluid exerts on an object less
dense than itself. This also varies with the depth of the water: the
more submerged the object is, the more upwards force is exerted.
Speed – This applies when using the other properties together,
affecting the equation of force equals mass times acceleration
(F=ma).
Lever length and surface area – Lever length is the same as
on land, whereby the further away from the pivot point the mass or
object is, the harder it is to move with power and speed. Surface area
is different in water than it is on land. If water can pass through the
object instead of going around it, less resistance is produced.
Before exploring the exercises, it is important to understand the
fundamentals of ViPR’s six step program design that apply to this,
and all ViPR workouts.
Series. This is the exercise category applied when creating
movement with ViPR. The series includes lift, flip, carry, tilt and shift.
Exercise. The gross movement pattern being performed with the
ViPR, e.g. ViPR Uppercut.
Hold. How the ViPR is held/gripped. This changes the lever
length, the force produced, the vector of movement and the speed.
Grips include neutral, wide, narrow, carry-on-end and shovel.
Footprint. Where the feet are positioned and where they are
moving to when performing the exercises. These could be narrow,
wide, staggered or moving in various directions.
Handprint. This is the finish position of the arms or arm
movement while performing the exercise. Different hand motions
engage different muscles.
Threshold. Threshold and metabolic demand are ramped up by
increasing the reps, sets, weight, speed or range of motion (ROM).
With ViPR, complexity of motion is also added, and this may be a
change of direction or a combination of speed and going through
several arcs of motion.
By applying all of the scientific anchors of ViPR to the aquatic
environment, we can create a great workout that can be tailored to
everyone. One of the major benefits of ViPR is that an exercise can
be modified almost instantly to tailor it to the individual by changing
one or more of the 6 steps of ViPR programming to progress/regress
the base move.
ViPR exercises in the pool
The following exercises show varying degrees of intensity. Some are
good mobility exercises (reconditioning phase) and others are vitality or
performance-focused, with greater speed and resistance. In the water
these exercises will enable greater range of motion and whole body
integration due to drag and buoyancy, and some of them will be more
intense and metabolically demanding because of the extra resistance
and range of motion working against the properties of water.