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Resource Manual 1st Edition The CFES Aquafit Instructor Certification Course Lifestyle Behavioural Changes Disease Prevention and Health Promotion Canadian Fitness Education Services Advancing the Standards in Fitness Leadership Training Since 1980 Sample Pages from The CFES Aquatic Fitness Instructor Course and Certification Program SMPLE-1 CFES Aquafit Instructor Certification Course Resource Manual (1st Edition) Canadian Fitness Education Services Ltd. July 2012 All rights reserved. No portion of this manual or course program materials may be reproduced or transmitted in any form or by any means, electronic or mechanical (including photocopying), recording, or by any retrieval system without written permission from Canadian Fitness Education Services Ltd. The purpose of this manual and program is to educate. The enclosed materials have been well reviewed and every effort has been made to make this program as accurate as possible. This program is not a substitute for professional, medical, athletic or recreational counselling. Please consult the appropriate health and wellness professional for guidance. Thank you. National Library of Canada ISBN Data CFES Aquafit Instructor Certification Course Resource Manual ISBN Program and Manual Development: Margaret Hewitt-Zaitlin, B.A., B.P.E., Executive Director, CFES Technical Editor/Lead Writer: Samantha Reid, BSc. Kin., Kinesiologist, CFES Educator Contributing Technical Writers: Heather Barron, BSc. Sarah Elias Lynn Ellis Pierre Gervais, PhD Elissa Gumushel Ruth Hanton, MA, CEP Wendy Harris, BRS Dr. Paul Hinton, D.C. Shauna Leduc, B.Kin, CATC Marietta Mehanni, International Gymstick Program Coordinator and Master Trainer Ben Neuman, BPE Gwen Sander Wendy Schultenkamper Dr. Rodel Sicat, D.C. Lorri Taylor, BHSc., MHSc., F&HP (Dip), CSEP-CPT, CFES Educator Monica Todesco, HFC, CFES Educator Janet Woollett, B.Ed Jen Woollett, BPE, MPH (c) Illustrations: Photography: Models: Graphic Design: Published by: Teresa Jones, Joelle Lino-Wiseman, Tina Ranger, Dale West, Lisa Wong Samantha Reid, BSc. (Kinesiology), Kinesiologist, CFES Educator Shenoa Runge, BSc (Kinesiology), ACSM CES; Morrie Zaitlin, B.A. Jeremy Marczac, Bearded Man Photography Maria Bonanno, Jill Bellm, France Burke, Colleen Burns, Karen Coombe, Doug Dickson, Dillon Gendall, Jeanne George, Art Gibb, Brenna Goertson, Sonja Gregor, Diane Gurney, Marnie Hall, Mike Harris, Sharry Hodgson, Mark Hornby, Joan Hrncirik, Darlene Hundal, Nicole Hunziker-Basler, Trudy Ingram, Robert H. King, Shawna Leduc, Lynda Lepoideun, Annette Lewis, Mary-Lou Martin, Pat Novak, Solange Piluso, Chris Reid, Shenoa Runge, Pierce Sharelove, Lori Swenson, Anne Termuende, Joren Titus, Morgan Titus, Teralee Trommeshauser, Elden Ulrich, Wanda Ward, Dawn Weberg-Titus, Barbie Wheaton, Jessica Wiegers, Jen Woollett, Jennifer Wright, Robin Wyndham Promet Canada Canadian Fitness Education Services Ltd., PO Box 138, Summerland, British Columbia, V0H 1Z0 Other CFES programs: The Fitness Knowledge Course + Homestudy Program The Group Fitness Instructor Certification Course The Weight Training Instructor Certification Course The Personal Trainer Certification Course Introduction to Weight Training for Young Adults Canadian Fitness Education Services Ltd Toll free (North America): Website: CFES AFI RM Cover 07/11/12 SMPLE-2 Sample Pages from The CFES Aquatic Fitness Instructor Course and Certification Program Table of Contents Chapter 1 An Introduction to Aquatic Fitness Chapter 2 Chapter 3 Chapter 4 Chapter 5 Chapter 6 Chapter 7 Chapter 8 Chapter 9 The Use of Music Basic Lower and Upper Body Movement Library Aquatic Biomechanics Anatomy, Posture, and Spinal Stability The Basic Core Strengthening Library for Water Fitness Planning and Preparation for the Aquafit Class The Fundamentals of Choreography The Warm-up Chapter 10 The Cardiovascular Section Chapter 11 The Muscular Conditioning Section Chapter 12 The Resistance Training Library for Water Fitness Chapter 13 The Flexibility Section Chapter 14 The Stretching Library for Water Fitness Chapter 15 A Focus on Safety Chapter 16 Becoming a Certified Aquafit Fitness Instructor Sample Pages from The CFES Aquatic Fitness Instructor Course and Certification Program SMPLE-3 Table of Contents Chapter 1 An Introduction to Aquatic Fitness Aquatic Fitness Today The Benefits of Aquafit The Healing Properties of Water Multi-dimensional Wellness Physical Benefits Health Benefits Emotional and Social Benefits Mental Benefits Other Benefits The Typical Aquafit Class Cardiovascular or Cardiovascular Fitness Muscular Strength Muscular Endurance Flexibility Body Composition Water Fitness Class Components Being an Effective Aquatic Fitness Instructor The Holistic Approach Qualities of an Excellent Aquafit Fitness Instructor Foundation Leadership Skills Personal Presentation Verbal Communication Skills References Footnotes Chapter 2 The Use of Music Music is Powerful Purchasing Music Professionally Mixed Music Sources Music Publishers Association Choosing and Using the Right Music Responsibilities Regarding Music Volume Hearing Loss and Safe Volume Voice Care Understanding Music The Beat The Downbeat The Eight Count Phrase Master Downbeat Half Time and Double Time References Footnotes Chapter 3 Basic Lower and Upper Body Movement Library for Water Fitness Body Alignment Cues for the Lower Body Exercises SMPLE-4 Sample Pages from The CFES Aquatic Fitness Instructor Course and Certification Program Body Alignment Cues for the Upper Body Exercises General Ways to Increase the Intensity General Ways to Decrease the Intensity Basic Lower Body Movements Jog Hamstring Curl Cycle Legs Rocking Horse Kicks Cross Country Ski Jacks Pendulum Jump Tucks Basic Upper Body Movements Alternating or Bilateral Breaststroke Arms Bow and Arrow Arms Alternating or Bilateral Cross Country Ski Arms Alternating or Bilateral Jumping Jacks Arms Alternating or Bilateral Push Forward + Pull Back Alternating or Bilateral Rotator Cuff Elbow Flexion + Extension Mountain Climber References Chapter 4 Aquatic Biomechanics Aquatic Biomechanics Principles Orientating the Body in the Water Upright Standing Posture Upright Standing Posture with a Forward Lean Upright Standing Posture with a Side Lean Sitting Posture Kneeling Posture Prone Posture Supine Posture Base of Support Gravity vs. Buoyancy Centre of Gravity Buoyancy Centre of Buoyancy Body Composition Muscular and Physiological Condition Lung Capacity External Buoyancy Devices Water Depth Water Depth Shallow Water Transitional Depth Deep Water Types of Movement Incorporating Buoyancy Movement Options Sample Pages from The CFES Aquatic Fitness Instructor Course and Certification Program SMPLE-5 Anchored Movements Light Bounce Propulsion Suspended Movements Newton s Laws of Motion as they Apply to Water Fitness Law of Inertia (Newton s 1st Law) Law of Acceleration (Newton s 2nd Law) Law of Reaction (Newton s 3rd Law) Creating Resistance in the Water Form Drag Wave Drag Drag Coefficient Frontal Resistance or Surface Area Lever Length Dorsiflexion Plantar Flexion Velocity or Speed of Movement Turbulence Turbulence Eddies Other Things to Consider Refraction Surface Tension Hydrostatic Pressure Thermodynamics Air Temperature Water Temperature Eccentric and Concentric Muscular Contractions in the Water Eccentric Contractions in the Water References Footnotes Chapter 5 Anatomy, Posture, and Spinal Stability The Skeletal System Water and Anatomy The Skeletal Muscles The Skeletal Muscles Sagittal Plane (B) Median Plane (A) Frontal Plane (C) Transverse Plane (D) Anatomy of Heart and Blood Flow Sequence How Water Fitness Affects Anatomy Heart Muscles Lungs Bones Joints Connective Tissue Tendons Ligaments Maintaining Posture and Core Stability in the Water SMPLE-6 Sample Pages from The CFES Aquatic Fitness Instructor Course and Certification Program Basic Postural Assessment Muscle Balance and Water Fitness Causes of Muscle Imbalance Concentric, Eccentric, and Isometric Muscle Contractions Concentric Contractions Eccentric Contractions Isometric Contractions The Role of Muscle Balance in Class Design Emphasis on Speed in One Direction Avoid the Overuse of Specific Muscle Groups Synergist and Stabilizer Muscles Functional Core Training Training the Core in the Water Myths Associated with Training the Core in the Water Balance Training Isometric Core Training Isotonic Core Training Adding Movement Application: Core Training in an Aquatic Fitness Class Teach Neutral Spine Teach Proprioception and Body Awareness Bracing the Core in the Aquatic Fitness Class Footnotes Chapter 6 The Basic Core Strengthening Library for Water Fitness General Body Alignment Cues Purpose Muscle Groups Core Training in Deep Water Upper Body Involvement Breathing Supine Reverse Abdominal Crunch Abdominal Jack Abdominal Ski Sartorius Jog Crossover Jog Swivels Narrow Swivel Wide Swivel Crossover Swivel Hip Flexor Swivel Hamstring Swivel Noodle Plank Noodle Plank with a Knee Tuck Partner Activity Aqua Bird Dog References Footnotes Sample Pages from The CFES Aquatic Fitness Instructor Course and Certification Program SMPLE-7 Chapter 7 Planning and Preparation for the Aquafit Class How to Plan a Successful Aquafit Class Goal Setting for the Aquafit Class The Individual Lesson Plan (Micro Plan) Teaching the Class Evaluate the Effectiveness of the Plan Used Written Evaluations Verbal Evaluation Observational Evaluation Redesign the Individual Lesson Plan as Needed Preparation for an Effective Water Fitness Class Health Screening The Physical Activity Readiness Questionnaire (PAR-Q) Informed Consent and Waivers Creating a Positive Atmosphere References Chapter 8 The Fundamentals of Choreography The Fundamentals of Choreography Choreography Less Structured Choreography Freestyle Structured Choreography Water Fitness Movements and Music Each Movement has a Certain Number of Counts Transitions The Beginning and the End Transitional Moves The Leading Leg Building Basic Combinations Modifications Breaking Down and Teaching Choreography Repetition Reduction Adding On Layering Ways to Layer the Movement Directions of Movement Upper Body Movements Intensity Level of Impact Lever Length Changing the Plane of Movement Range of Motion Tempo Complexity Style Cueing Counting Down Counting the Rhythm of a Movement How to Change Movements Effectively Tips and Tricks SMPLE-8 Sample Pages from The CFES Aquatic Fitness Instructor Course and Certification Program Cueing to Provide Information Regarding Cueing to Provide Motivation Non-Verbal Cueing Hand Signals Body Language References Footnotes Chapter 9 The Warm-up Deck Teaching The Pros of Deck Teaching Cons of Deck Teaching Pros of Teaching in the Water Warming Up in the Water The Goal The Duration The Three Components of the Warm-up The Gradual Increase in Activity Rehearsal of Movement Teaching Spinal Awareness, Neutral Spine, and Posture Designing the Warm-up Dynamic Stretching Scanning and Monitoring Personal Connection Monitoring Intensity Monitoring the Level of Learning and Execution Monitoring Body Mechanics and Exercise Technique Feedback References Footnotes Chapter 10 The Cardiovascular Section Goal #1: Aerobic Endurance Goal #2: Anaerobic Capacity Considerations in Planning Designing the Cardiovascular Section of the Class The Energy Systems Interval Training The Benefits of Interval Training in the Water for the Beginner The Benefits of Interval Training in the Water for the Intermediate or Advanced Participants Aerobic Interval Training Anaerobic Interval Training Guidelines for Interval Training The Duration Intensity Understanding the Intensity of a Water Workout Monitoring the Intensity of the Participants Heart Rate How Water Affects the Heart Rate The Temperature of the Water Sample Pages from The CFES Aquatic Fitness Instructor Course and Certification Program SMPLE-9 Depth of Water Rate of Perceived Exertion (RPE) Talk Test Monitoring for Signs and Symptoms of Over-Exertion Additional Factors to Consider Safety Create a Full Body Workout Cue Visually and Verbally Provide Modifications for all Levels of Fitness Skill Exercise Suggestions to Increase the Intensity: The Post-Cardiovascular Cool-down References Footnotes Chapter 11 The Muscular Conditioning Section The Goal Summary of F.I.T.T. Recommendations for Improving General Muscular Fitness of Adults Muscular Strength, Endurance and Tone Specificity Progressive Overload The F.I.T.T. Principle The Duration Understanding Intensity Velocity or Speed of Movement Emphasizing Speed during One Phase of the Movement Lever Length Newton s Three Laws of Physics Inertia Acceleration Action and Reaction Forces Monitoring for Signs and Symptoms of Fatigue or Overload Rest and Recovery Additional Factors to Consider Describe the Exercise Postural Cueing Cue the Starting Position Discuss Movement Mechanics Demonstrate the Exercise Have the Participants Do the Exercise Create a Balanced Muscular Conditioning Section Create a Full Body Workout Concentrate on Specific Muscle Groups Circuit Training How to Teach a Circuit Training Class General Recommendations for Circuit Training Different Types of Circuits Group Circuits References Footnotes SMPLE-10 Sample Pages from The CFES Aquatic Fitness Instructor Course and Certification Program Chapter 12 The Resistance Training Library for Water Fitness Water Resistance Equipment Surface Area Devices Surface Area Devices as Resistance Tools Safety Webbed Gloves Resistive Flex Paddles Hydro Resistant Arm Boxers Hydro Resistant Leg Kickers Aquatic Fitness Step Resistance Bands and Aquatic Gymsticks Fins Buoyancy Devices Buoyancy Devices as Resistance Tools Buoyancy Belts The Aquatic Running Belt Styrofoam Dumbbells Buoyant Cuffs Kick Board Pool Noodles Resistance Training Exercises Shoulder Movements Transverse Adduction Transverse Abduction of the shoulder with straight arms Transverse Adduction Transverse Abduction of the shoulder with bent elbows Bow and Arrow Arms Alternating or Bilateral Chest Press Noodle Push-ups Flexion Extension of the Shoulder with arms straight Flexion Extension of the Shoulder with elbows bent and at sides Abduction Adduction of the shoulder with straight arms Medial Rotation Lateral Rotation of the shoulder with bent elbows and elbows at the side Elbow Movements Flexion Extension of the elbow with elbows at the side Hip Movements Flexion Extension of the hips with straight legs Flexion Extension of the hips with bent knees Abduction Adduction of the hips with straight legs Abduction Adduction of the hips with bent knees Knee Movements Flexion Extension of the knee Ankle Movements Dorsi-flexion Plantar Flexion of the ankle References Chapter 13 The Flexibility Section Factors that Affect Flexibility Internal Temperature Benefits of Stretching Sample Pages from The CFES Aquatic Fitness Instructor Course and Certification Program SMPLE-11 The Physiology of Stretching Proprioceptors Muscle Spindles Golgi Tendon Organ (GTO) Summary of F.I.T.T. Recommendations for Designing Flexibility Programs for Adults Active and Passive Stretching Dynamic and Static Stretching Considerations in Planning Designing the Stretching and Flexibility Section of the Class F.I.T.T. Principles Applied Additional Factors to Consider Describe the Exercise Postural Cueing Cue the Starting Position Discuss Movement Mechanics Demonstrate the Stretch Have the Participants Do the Stretch Stretch all Muscles that were Used During the Class Concentrate on Specific Muscle Groups Atmosphere is Key References Footnotes Chapter 14 The Stretching Library for Water Fitness General Stretching Guidelines Review Stretches for the Spine Muscles: Sternocleidomastoid, Neck Flexors Muscles: Erector Spinae Muscles: Rectus Abdominus Muscles: Obliques Stretches for the Upper Body Muscles: Latissimus Dorsi and Obliques Muscles: Pectoralis Major, Anterior Deltoid and Biceps Muscles: Middle and Posterior Deltoid Muscles: Rhomboids and Middle Trapezius Muscles: Triceps Stretches for the Lower Body Muscles: Hip Rotators Muscles: Hip Abductors Muscles: Hip Adductors Muscles: Gluteus Maximus Muscles: Quadriceps and Hip Flexors Muscles: Hamstrings Muscles: Gastrocnemius Muscles: Soleus Muscles: Anterior Tibialis References Chapter 15 A Focus on Safety A Focus on Safety Recognizing when a Participant is in Trouble SMPLE-12 Sample Pages from The CFES Aquatic Fitness Instructor Course and Certification Program Signs indicating weak or non-swimmers Deep water signals (deep water fitness classes) Distressed Participants Drowning Victims Non-Life Threatening Situations The Occurrence of an Acute Injury Risk Management Accident Flow Chart Life Threatening Situations CPR and Emergency First Aid Certification Causes and Mechanisms of Injury in Water Fitness Causes and Mechanism of Injury Related to the Environment Facility Hazards Floors Noise Temperature and Humidity Improperly Used Water Equipment Causes and Mechanism of Injury Related to the Participant Poor Exercise Technique Breathing Postural Positioning Range of Motion (ROM) Speed of Movement Resistance Poor Choice of Exercise Joint Safety in the Water Safety Supervision Positioning and Class Formations Scanning The Implementation of Prevention Strategies Chapter 16 Becoming a Certified Aquafit Fitness Instructor Becoming a Certified Aquafit Fitness Instructor The Aquafit Fitness Instructor Scope of Practice The Aquafit Instructor Professional Ethics and Conduct Guidelines.16-3 Personal Attributes Communication Skills Participant Success Technical Skills Program Effectiveness For Safety For Professional Credibility Professional Certification Insurance Who Needs Liability Insurance? Procedures to Protect Against a Negligence Suit Professional Certification Liability Insurance Documentation Potential Negligence Professional Certification and Continuing Education Sample Pages from The CFES Aquatic Fitness Instructor Course and Certification Program SMPLE-13 SMPLE-14 Sample Pages from The CFES Aquatic Fitness Instructor Course and Certification Program Chapter 1 An Introduction to Aquatic Fitness In this chapter you will learn about: The History of Aquatic Fitness Aquatic Fitness Today The Benefits of Water Fitness The Healing Properties of Water Multi-dimensional Wellness Physical Benefits Health Benefits Social and Emotional Benefits Mental Benefits Other Benefits of a Water Fitness Program Water Fitness Class Components Types of Classes Body Positions The Typical Aquafit Class The Health Related Fitness Components Being an Effective Aquatic Instructor Qualities of an Excellent Aquafit Fitness Instructor Foundation Leadership Skills Sample Pages from The CFES Aquatic Fitness Instructor Course and Certification Program SMPLE-15 An Introduction to Fitness in the Water Aquatic fitness is gaining in popularity as people of all ages are seeking a safe, non-impact way to exercise. Athletes, seniors, adults, adolescents, and the general population can find an aquafit class that will meet their needs. According to the Aquatic Exercise Association 12, aquatic fitness is a mode of aquatic exercise that is distinctively not swimming and not therapeutic exercise, but exercise which is performed in a face-out, vertical position in various depths of water with the intent to improve physical and/or mental health. These are sample pages from chapters of the CFES AFI manual Reflection Water is clean and purifying, can be powerful and strong like the tides, and then again serene and tranquil. It is a healing medium for the human mind, body and soul. It is the ideal environment for a complete holistic exercise program. One cannot help but experience the joy and fluidity of human movement in the water; getting lost in the water s vibrations and experiencing physical relaxation as the water massages the body. In a sense, water quenches a physical, psychological, emotional and spiritual thirst and leaves you with a wealth of
