AQUA
CEC ARTICLE
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BASE MOVES BREAKDOWN
The difference between a good aqua instructor and an expert one is the ability to share with participants additional insights and tips that will help them get the best out of their workout , writes aqua fitness specialist Dominic Gili .
I nspiration comes in many shapes and forms and often going back to basics is the most effective method to simplify class programming and re-engage clients .
Monitoring and correcting aqua fitness movement and technique in the water is vital to ensure instructors get the best possible outcomes for participants and offer safe and effective workouts to prevent injuries and re-injuries .
As aqua fitness instructors , it is important that we :
• understand how movement in water differs from movement on land
• prepare and implement safe and effective water workouts
• analyse client movement and modify when necessary
• correct technique to maximise workout benefits
• be aware of common contraindicated movements
• assess appropriate range of motion ( ROM ) for injury prevention
• offer suggestions to clients to help them get the best out of each and every water workout .
To achieve all of the above , instructors need to have a good understanding of biomechanics and hydrodynamics . Biomechanics is the science of movement of the body , including how the muscles , bones , tendons and ligaments work together to produce movement . Hydrodynamics is the branch of science concerned with forces acting on , or exerted by , fluids .
Communicating to participants
In the eyes of our participants , the difference between a good and expert instructor is our ability to share knowledge that will help them clearly understand how to get the best out of each and every water workout .
Many of our clients are either new to the water or new to fitness altogether , and sometimes our greatest challenge is being able to communicate our know-how of water principles ( so clients understand the effects of buoyancy and multi-directional resistance ) and working within safe and effective intensity levels and range of motion .
It is also important to screen clients and offer alternatives for certain movements in order to avoid contraindicated ( risky ) exercises that may cause injury , including :
• improper body alignment
• locking of joints
• rapid , jerky and uncontrolled movements
• hyperextension
• overstretching
• excessive compression of structures .
Base move teaching tips
When using aqua fitness base moves , consider elevating your participants ’ experience with the following teaching tips :
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Cross Country Ski ( photo 1 )
• Working the opposite arms and legs has functional benefits as it engages the same muscles as walking or running
• Check suitable ROM – often clients will focus on their front ROM and not the working back behind the hip with arms or legs . Explain to clients that the hip is halfway for both arms and legs and that their goal is to move their limbs an equal distance from the hip in front and behind ( as long as doing so doesn ’ t cause any shoulder or hip pain )
• Monitor clients to ensure they remain upright and tall through their torso . Remind those leaning forward to regain neutral alignment and reinforce the functional benefits of their movement on land .
Plyometric Scissor Kicks
• Starting and landing with feet together , this exercise is both a cardio challenge and a great exercise to engage the glutes and stretch the hip flexor
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