Table Of Content

Water Fitness Progressions Water Fitness Progressions Christine Alexander Library of Congress Cataloging-in-Publication Data Names: Alexander, Christine, 1950- author. Title: Water fitness progressions / Christine Alexander. Description: Champaign, IL : Human Kinetices, [2019] | Includes bibliographical references. Identifiers: LCCN 2017044071 (print) | LCCN 2018003376 (ebook) | ISBN 9781492562160 (ebook) | ISBN 9781492562153 (print) Subjects: LCSH: Aquatic exercises. Classification: LCC GV838.53.E94 (ebook) | LCC GV838.53.E94 A445 2019 (print) | DDC 613.7--dc23 LC record available at https://lccn.loc.gov/2017044071 ISBN: 978-1-4925-6215-3 Copyright © 2019 by Christine Alexander All rights reserved. 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For information about Human Kinetics’ coverage in other areas of the world, please visit our website: www.HumanKinetics.com E7249 CONTENTS Acknowledgments xi ◾ How to Use This Book xiii PART I Shallow-Water Exercise 1 CHAPTER 1 Shallow-Water Periodization Stages . . . . . . . . . . . . . . . . . .3 Preseason . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3 Transition Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20 Peak Fitness Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .29 Active Recovery Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .33 CHAPTER 2 Shallow-Water Exercises and Cues . . . . . . . . . . . . . . . . . . . .35 Cardiorespiratory Exercises . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .36 1 . Walk . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36 2 . Squats and Lunges . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36 3 . Jog . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36 4 . Kick . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38 5 . Rocking Horse . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39 6 . Cross-Country Ski . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40 7 . Jumping Jacks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40 8 . Wall Exercises . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41 Strength Exercises . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .42 9 . Upper Body . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 42 10 . Abdominals . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44 11 . Obliques . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45 12 . Lower Body . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45 13 . Balance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46 CHAPTER 3 Shallow-Water Lesson Plans for Classes With a Single Objective . . . . . . . . . . . . . . . . . . .47 Section 1: Cardiorespiratory Fitness . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .48 Movement in Two Planes: Any Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48 Interval 30: Preseason . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .49 Interval 30: Transition Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .50 Interval 30: Peak Fitness Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .51 Turns and Circles: Any Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52 Interval 40: Preseason . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .54 Interval 40: Transition Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .56 Interval 40: Peak Fitness Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .57 Increasing Complexity: Any Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58 Interval 60: Preseason . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .60 Interval 60: Transition Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .61 Interval 60: Peak Fitness Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .62 v vi ◾ Contents Block Choreography With Five Moves: Any Season . . . . . . . . . . . . . . . . . . . . . . . 63 Intervals With Reduced Recovery Time 1: Preseason . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .65 Intervals With Reduced Recovery Time 1: Transition Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .66 Intervals With Reduced Recovery Time 1: Peak Fitness Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . .67 Double Ladder: Any Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68 Intervals With Reduced Recovery Time 2: Preseason . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .69 Intervals With Reduced Recovery Time 2: Transition Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .71 Intervals With Reduced Recovery Time: Peak Fitness Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .72 Zigzag Pattern: Any Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 73 Rolling Intervals: Preseason . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .74 Rolling Intervals: Transition Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .76 Rolling Intervals: Peak Fitness Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .77 Cardio With Wall Exercises: Any Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 78 Surges 1: Preseason . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .80 Surges 1: Transition Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .81 Surges 1: Peak Fitness Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .82 Changes: Any Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 83 Surges 2: Preseason . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .84 Surges 2: Transition Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .86 Surges 2: Peak Fitness Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .87 Block Cardio With Six Moves: Any Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 88 Random Intervals: Preseason . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .90 Random Intervals: Transition Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .91 Random Intervals: Peak Fitness Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .93 Layer Technique: Any Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 94 Pyramid: Preseason . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .96 Pyramid: Transition Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .97 Pyramid: Peak Fitness Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .99 Tabata Timing 1: Any Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 100 Tabata Timing 1: Preseason . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .102 Tabata Type 1: Transition Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .103 Tabata Type 1: Peak Fitness Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .104 Tabata Timing 2: Any Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 104 Tabata Timing 2: Preseason . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .106 Tabata Type 2: Transition Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .108 Tabata Type 2: Peak Fitness Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .109 Section 2: Strength Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .111 Hand Positions and Lever Length: Preseason . . . . . . . . . . . . . . . . . . . . . . . . . . 111 Inertia and Frontal Resistance: Preseason . . . . . . . . . . . . . . . . . . . . . . . . . . . . 112 Acceleration: Preseason . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 114 Action and Reaction: Preseason . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 115 Buoyant Equipment—Noodles: Transition or Peak Fitness Season . . . . . . . . . . . . 117 Buoyant Equipment—Dumbbells: Transition or Peak Fitness Season . . . . . . . . . . 118 Buoyant Equipment—Dumbbells (Concentric and Eccentric Contractions): Peak Fitness Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 119 Drag Equipment—Webbed Gloves or Paddles: Transition or Peak Fitness Season . . 121 Drag Equipment—Paddles: Transition or Peak Fitness Season . . . . . . . . . . . . . . 123 Rubberized Equipment—Bands (Concentric and Eccentric Contractions): Peak Fitness Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 124 Circuit Class 1: Transition or Peak Fitness Season . . . . . . . . . . . . . . . . . . . . . . . 126 Contents ◾ vii Circuit Class 2: Transition or Peak Fitness Season . . . . . . . . . . . . . . . . . . . . . . . 128 Functional Core Strength: Preseason or Active Recovery . . . . . . . . . . . . . . . . . . 130 Balance: Preseason or Active Recovery . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 131 Pilates Fusion: Preseason or Active Recovery . . . . . . . . . . . . . . . . . . . . . . . . . . 133 Section 3: Fun Activities . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .135 Circuit Class With Partners: Active Recovery . . . . . . . . . . . . . . . . . . . . . . . . . . 135 CHAPTER 4 Shallow-Water Lesson Plans for Classes With Two Objectives . . . . . . . . . . . . . . . . . . . .137 Section 1: 30-Minute Cardiorespiratory Fitness . . . . . . . . . . . . . . . . . . . . .138 Movement in Two Planes: Any Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 138 Turns and Circles: Any Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 138 Increasing Complexity: Any Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 139 Block Choreography With Five Moves: Any Season . . . . . . . . . . . . . . . . . . . . . . 140 Double Ladder: Any Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 140 Zigzag Pattern: Any Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 141 Cardio With Wall Exercises: Any Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 142 Changes: Any Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 142 Block Choreography With Six Moves: Any Season . . . . . . . . . . . . . . . . . . . . . . . 143 Layer Technique: Any Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 144 Tabata Timing 1: Any Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 144 Tabata Timing 2: Any Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 145 Section 2: 20-Minute Aquatic Endings . . . . . . . . . . . . . . . . . . . . . . . . . . . .146 Hand Positions: Preseason . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 146 Lever Length: Preseason . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 146 Inertia and Frontal Resistance: Preseason . . . . . . . . . . . . . . . . . . . . . . . . . . . . 147 Acceleration 1: Preseason . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 147 Acceleration 2: Preseason . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 148 Action and Reaction: Preseason . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 148 Buoyant Equipment—Noodles: Transition or Peak Fitness Season . . . . . . . . . . . . 149 Buoyant Equipment—Dumbbells: Transition or Peak Fitness Season . . . . . . . . . . 149 Buoyant Equipment—Dumbbells (Concentric and Eccentric Contractions): Peak Fitness Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 150 Drag Equipment—Webbed Gloves or Paddles: Transition or Peak Fitness Season . . 150 Drag Equipment—Paddles: Transition or Peak Fitness Season . . . . . . . . . . . . . . 151 Rubberized Equipment—Bands (Concentric and Eccentric Contractions): Peak Fitness Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 151 Circuit Class 1: Transition or Peak Fitness Season . . . . . . . . . . . . . . . . . . . . . . . 152 Circuit Class 2: Transition or Peak Fitness Season . . . . . . . . . . . . . . . . . . . . . . . 152 Functional Core Strength 1: Preseason or Active Recovery . . . . . . . . . . . . . . . . . 152 Functional Core Strength 2: Preseason or Active Recovery . . . . . . . . . . . . . . . . . 153 Balance 1: Preseason or Active Recovery . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 153 Balance 2: Preseason or Active Recovery . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 154 Pilates Fusion 1: Preseason or Active Recovery . . . . . . . . . . . . . . . . . . . . . . . . 154 Pilates Fusion 2: Preseason or Active Recovery . . . . . . . . . . . . . . . . . . . . . . . . 155 Section 3: 20-Minute Fun Activities . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .155 Circuit Class With Partners: Active Recovery . . . . . . . . . . . . . . . . . . . . . . . . . . 155 viii ◾ Contents Square Dance: Active Recovery . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 156 You Be the Teacher: Active Recovery . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 156 Modified Synchronized Swimming: Active Recovery . . . . . . . . . . . . . . . . . . . . . 156 Games and Relay Races: Active Recovery . . . . . . . . . . . . . . . . . . . . . . . . . . . . 157 PART II Deep-Water Exercise 159 CHAPTER 5 Deep-Water Periodization Stages . . . . . . . . . . . . . . . . . . . . .161 Preseason . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .161 Transition Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .177 Peak Fitness Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .185 Active Recovery Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .188 CHAPTER 6 Deep-Water Exercises and Cues . . . . . . . . . . . . . . . . . . . . . . . 191 Cardiorespiratory Exercises . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .192 1 . Jog . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 192 2 . Bicycle . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 193 3 . Kick . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 193 4 . Cross-Country Ski . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 195 5 . Jumping Jacks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 196 6 . Wall Exercises . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 196 Strength Exercises . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .197 7 . Upper Body . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 197 8 . Abdominals . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 199 9 . Obliques . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 200 10 . Lower Body . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 201 CHAPTER 7 Deep-Water Lesson Plans for Classes With a Single Objective . . . . . . . . . . . . . . . . . 203 Section 1: Cardiorespiratory Fitness . . . . . . . . . . . . . . . . . . . . . . . . . . . . .204 Movement in Two Planes: Any Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 204 Interval 30: Preseason . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .205 Interval 30: Transition Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .206 Interval 30: Peak Fitness Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .208 Turns and Circles: Any Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 209 Interval 40: Preseason . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .211 Interval 40: Transition Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .212 Interval 40: Peak Fitness Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .214 Increasing Complexity: Any Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 215 Interval 60: Preseason . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .217 Interval 60: Transition Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .218 Interval 60: Peak Fitness Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .219 Block Choreography With Five Moves: Any Season . . . . . . . . . . . . . . . . . . . . . . 220 Intervals With Reduced Recovery Time 1: Preseason . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .221 Intervals With Reduced Recovery Time 1: Transition Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .222 Intervals With Reduced Recovery Time 1: Peak Fitness Season . . . . . . . . . . . . . . . . . . . . . . . . . . . .223 Double Ladder: Any Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 225 Intervals With Reduced Recovery Time 2: Preseason . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .226

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Water Fitness Progressions PDF

338 Pages·2018·8.661 MB·English
by  Christine Alexander
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Author:Christine Alexander
Publication Year:2018
ISBN:1492562157
Pages:338
Language:English
File Size:8.661
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