SHALLOW WATER TRAINING
Low impact or High intensity – shallow water can be used for all ages, skill levels and sexes. Make the most of your movements! Learn how to design a shallow water class using working positions to vary impact and intensity. Hundreds of movement variations and techniques provide multi-level options and opportunities for your participants to keep your programs innovative.
TARGET TRAINING MUSCLES or MUSCLE UP
Using shallow water exercises, you will target all of the major muscle groups for your body. Understand joint Range of Motion to create a safe and effective exercise program in the water. Learn how to use different working positions, travel patterns, some equipment and the properties of water, to create resistance suitable workouts. This program is for all skill levels from the beginner to the advanced athlete. We will explore 3 levels of progression: beginner, intermediate and advanced techniques. We will review training muscles with flexibility, functional fitness, muscular strength, muscular endurance, as well as posture.
ABDOMINAL & CORE TRAINING
The best place to train the abdominal muscle group and core stabilizers is the water. Start by examining the appropriate function for the specific muscles involved. Learn an inventory of superior exercises to help your clientele “target” this important muscle group. Review progressions to target posture, strength and balance. Train your clients to stand tall with good form using the abdominals as a corset. This session uses a variety of techniques and equipment to provide lots of new ideas for either group exercise or personal training design in the water.
BALANCE AND ABDOMINAL TRAINING
Learn an inventory of balance, stabilization, and abdominal exercises to help your clientele target their favorite muscle group the abs. Everyone wants abdominals of steel, but is the instructor choosing the best exercises? Is the participant performing it correctly? Learn exercises and techniques to stand tall with good form and posture and use your abdominals as a corset.
BANDS, BALLS AND BELLS
Build a water gym with tools to take your participants to the next level. Fit bands will be utilized for strength, flexibility, balance, and partner work. Balls will be utilized for strength, balance and co-ordination. Foam dumbbells may be utilized for strength, balance and power.
KICK UP YOUR CARDIO COMBINATIONS
If you need creative ideas for multi-level shallow water classes – this class is for you! Learn how to create and develop combinations to keep your classes energized. Make the movements flow with changes of direction, speed and intensity levels. Learn how to mix and match working positions with basic movement to create variations and combinations without the complication of choreography.
Add a Latin flavour, the music of Broadway, Big Band, or Rock and Roll for an energetic workout. Keep true to the water by making dance moves WORK in the water. Learn how to program basic moves into dance tempo to add energetic cardio to your program. Guaranteed to keep you moving; shake and shimmy your entire body, feel the massage effect, have fun and get fit!
MUSCLES & NOODLES
Learn a progressive inventory for shallow water exercise design with noodles for beginner, intermediate and advanced clients. The noodle is one of the most useful pieces of equipment for helping people with suspended or non bottom contact moves as well as a muscular strengthening or balancing piece of equipment. Add variety to your programs in a cost effective yet enjoyable way.
The noodle can be used in most every program and every depth of water. The unskilled can be provided with support to walk with confidence in shallow water. The more skilled can challenge balance by standing, sitting, kneeling, or riding in deep or shallow water. This session offers a selection of noodle exercises showing the many adaptations or progressions that can be used to accommodate a wide variety of participants within the same class.
WATERART FIT BAND WORKOUT
One of the most important components of fitness is muscular endurance and strengthening of the muscles. The advantage of the FIT BANDS is that some exercises maybe trained both in the water and the same exercises may be continued and practiced on land. This program will utilize a 30 and 15 inch resistance band to target the muscles and add intensity to your water program.
RESISTIVE PADDLE PROGRAM
Are you ready to move up to more resistance? Paddles like any piece of equipment need to be added to the program gradually and participants may not be able to all perform the same exercises. Use one paddle or two. Learn ways to incorporate flex-paddles for a portion of a class or for a full program.
SALSA-The Aquatic Way
Add flavor and dance movements to your shallow water workouts. This will provide a great stimulus for moving and having fun! Guaranteed to shake and shimmy your entire body. Learn the mambo, cha-cha meringue and MORE. Keep true to the water by making dance moves WORK in the water.
Muscles Move – Fat Floats! Muscular strength is needed in the water to promote cardiovascular fitness and burn calories. Understand how to effectively optimize muscle targeting for all your major muscle groups. Help your clients gain the most out of their programs with muscular fitness and balance exercises. Learn a specific exercise inventory and three levels of progression. This workshop may be facilitated with or without water fitness equipment. This program can be applied to either shallow or deep-water depths
Walking is the most used daily activity. Walking and gait training is essential to retaining independence. Train for effective movement, balance and good posture in the water. Keeping the program simple yet strong will challenge all comers from the recreational participant through to the athlete.
COMBO SHALLOW & DEEP WATER TRAINING
Whether it is a space issue or just a class preference, often shallow & deep water programs may be neatly combined into one program. Realize though that each depth requires specialized skills and moves, and offers different benefits. Review a variety of moves, working or body positions, and program designs to skillfully teach both depths simultaneously. This program will review lots of movement variations and techniques, provide multi-level options and opportunities for your participants for both non-impact and low impact water training.
FOAM WEIGHTS WORKOUT
Working with foam dumbbells may add a new dimension to any program. Learn the exercise physiology associated with designing programs for buoyancy assisted and resisted training. This program will review the necessary shoulder girdle mechanics and safety considerations.
INTERVAL & CIRCUIT TRAINING
Experience the energy! Keep your participants motivated, add variety and challenge encourage aerobic and muscle conditioning by providing interval sets or circuit stations. This calorie burning session is an excellent workout that will open your mind and body to exercise possibilities in a water environment. Suitable for people of all levels of fitness, as this program is geared to promote self-paced exercise.
DEEP H20 TRAINING
Learn to program safe and effective exercise in a non-impact environment. Deep water training allows cardiovascular movement and muscular conditioning in a variety of body positions not possible on land. Plan your program design to serve a variety of participants – swimmer or non-swimmer – using buoyant equipment. Learn key cardiovascular movements and/or specific muscle targeting to help map out a program.
BUOYANCY CUFFS ARE TUFF
Cuffs offer an advanced challenge to lower body targeting and cardiovascular conditioning, especially for deep water training. Buoyant cuffs many be utilized as advanced leg equipment, arm equipment or a deep water belt. We recommend that you should have the minimal core strength to maintain a vertical body position when using cuffs in deep water.
DEEP H20 MUSCLES
Discover how to target all of the major muscle groups in deep water. Review the body positions to aid each individual to achieve optimal posture, muscle balance, and performance. Optimize visual and verbal communication techniques to help you to coach and motivate safely from the deck.
DEEP WATER NOODLES
Deep Water Training provides a unique and open environment free from gravity and impact. The noodle is an excellent piece of equipment to import into your aquatic fitness programs for a deep-water workout. This program showcases many creative ideas incorporating cardiovascular and muscle conditioning exercises while using the noodle. Learn the many body and noodle positions that can offer a challenging workout to both skilled and unskilled aquatic fitness participants.
SPORTS TRAINING -WELCOME TO THE WATERGYM
Developed for both shallow and deep-water depths; sports activities may be blended with the water for cross training benefits and variety. If you are not using the water as a training tool, then you are missing the secret to injury prevention. Learn advanced exercises for “tools” to train your high performance athletes or weekend warriors.
AQUATIC PERSONAL TRAINING ASSESSMENTS
How can you test for cardiovascular, muscular strength, balance, and flexibility in the water? Learn the protocols to help you find a benchmark for your athlete or client. Learn how to document their strengths and weaknesses so that you may better design an individual program.
INTRO TO AQUATIC PERSONAL TRAINING
This program will help you to apply advanced scientific principles to individual training whether training for group exercise or ONE on ONE . By understanding a client's baseline fitness level (via a water assessment, health history screening and goal setting) you will learn how to program more specifically for both shallow and/or deep water depths. We will examine how to progress each exercise utilizing a variety of equipment & techniques. WaterART also offers a full personal training certification for water specific design – this session will give you an idea of the program differences of land and water programming and how unique water training is compared to land.
BALANCE, STABILITY AND PROPRIOCEPTION TRAINING
Every athlete needs to fine tune. Whether you are preventing injury, minimizing the muscle imbalances of sport, or training for performance, discover how to utilize the water to challenge and re-train fitness.
If you are not using the water as a training tool, then you are missing the secret to injury prevention and quick recovery times, while using high intensity, non-impact training. Learn advanced ways to train your high performance athletes through weekend warriors. Dumbbells, Fit Bands, paddles & balls will be utilized to challenge and simulate any sport. Learn how to target for balance, agility, proprioception, power, and sport specific movements using both shallow and deep-water depths.
TriAQUAFUN Sports Training
Learn a full running, cycling and finning (or swimming) workout. Developed for primarily deep-water depths, sports activities may be blended with the water for cross training benefits and variety. If you are not using the water as a training tool, then you are missing the secret to injury prevention and performance training. Learn these 3 full programs to advance your clients’ skills.
Running and marathon training has become a goal pursued by many individuals. The extreme training requirements for running often lead to injuries that undermine success. Experience the benefits of both shallow and deep-water training as part of a good running regime. Unload the joints for safe training and use intervals sets to provide both the cardiovascular strength and the resistance training necessary for a successful marathon.
DEEP CYCLING PROGRAM
On land cycling classes has brought new participants into group exercise programs. Learn how to develop a water cycling class for deep-water programs using noodles or a buoyancy belt. Use your mind to train your body; use your heart to monitor your intensity. Adventure into the rhythmic movement of cycling and experience how a class will flow with the power of water.
FINNING THE ULTIMATE BUTT BURNER
Using training fins or flippers to challenge your swimmers to try an aquatic exercise class You will target all of the major muscle groups at an advanced level. This is only for swimmers who can flutter kick. It is a guaranteed butt burner for those who like to work hard, want an excellent calorie burner, and want to target the lower body.
Investigate the most common types of arthritis so you may optimally design programs to aid this clientele. Learn how to modify and progress exercises as well as vary impact and intensity to meet the needs of a multi-level arthritis class. Add noodles or resistive paddles for improved muscular strength, flexibility, and balance.
ARTHRITIS THE NOODLE WORKOUT
This program provides many ideas to introduce the noodle into an Arthritis program safely. The noodle can be used to encourage functional and full body movements to target muscles and joints required for performing normal daily activities. See the many ways the noodle can assist or challenge the many participants suffering with this chronic condition. Learn simple exercises to target cardiovascular training, functional fitness, muscular endurance, balance and flexibility training at an appropriate intensity level for self-paced exercise.
This class uses the theory of warming exercises, strengthening exercises with water resistance only, followed by a long moving stretch that brings those tight muscles gradually back to their more normal flexibility. Due to the chronic pain of Fibromyalgia these classes must be very motivational and uplifting
This workshop will provide materials and information outlining multiple sclerosis, and appropriate exercise inventory while identifying exercises that may be counter-productive. A comparison of aquatic programs for persons with MS, healthy adults, and arthritis will be done.
PROGRAMMING FOR NEUROMUSCULAR DISORDERS:
This shallow water instructor training program is for anyone interested in facilitating a program for people with Common and Neuromuscular Movement Disorders such as Multiple Sclerosis, Stroke, Huntington’s Disease, Brain Injuries, Parkinson’s Disease etc. A shallow water exercise program will focus utilizing a variety of exercises and equipment to keep people moving. All exercise design will be focused on helping the individual to improve functional activities of daily living known as ADL’S. We will review assessments to provide a system of evaluating exercise choice, efficacy and progression.
SENIORS “FUN”CTIONAL FITNESS PROGRAM
A major priority for the senior in the 21st Century is keeping healthy, staying active and remaining independent. Water exercise can be the answer to all three. Use the three-dimensional resistive, buoyant and invigorating properties of water to create an enjoyable program to motivate clients and keep them coming back for more. Start with simple exercises then progress movement to aid with improved function for daily activities, social events and family outings. Learn to incorporate suitable equipment at the appropriate time. Best of all - put the FUN back into function!
Lordosis, Scoliosis, Kyphosis, Sway Back, and Flat Back; What is proper posture and what do these terms mean for your exercise design? Understand which muscles may be tight and which weak and how to develop a suitable program card based on an individual’s present posture.
COMMON HIP CONDITIONS
Review common hip conditions such as the Total Hip Replacement and Osteoarthritis. Compare land protocols to the water protocols and learn how they may be effectively integrated into the rehabilitation continuum.
COMMON LOW BACK PROBLEMS
Oh my aching back is a universal cry. Eight out of ten people at one time or another will experience backache ranging from slight annoyance to total disability. Learn some of the common back problems and how both land and water exercise may be utilized in the rehabilitation continuum.
COMMON KNEE PROBLEMS
Learn how land and water exercise design and rehabilitation may be effectively integrated for faster recovery of knee injuries. We will look at some of the protocols for common knee issues such as ligament and tendon ruptures, Meniscus tears, Osteoarthritis, total knee replacements and muscle imbalances.
PROGRAMMING FOR COMMON MEDICAL CONDITIONS
Incorporate safe, effective and multi-level programming into one group exercise program. Review a balanced program to train all components of fitness with the appropriate exercise inventory of activities of daily living. Learn general guidelines for helping clients with common medical conditions. Modify or progress exercise to help people gain the most out of their program in a pain–free way.
Enjoy a combination of Yoga, Pilates and Tai chi. Discover ways to blend mind body techniques and aquatic exercise into your present program or to develop a standalone program. Mindful movements will help your clients to increase breathing, flexibility, core stability, coordination, and muscular endurance. Enhance your posture using the relaxing and healing properties of water. This program can be designed for either shallow and deep water or a combination of both.
Enjoy the protection and progressions of the buoyancy. Review both active and static stretches for every major muscle group. Realize that both static (passive) and active (moving) techniques may be enjoyed in the water. Review the major muscles to prepare in a warm ups as well as the stretching the tighter muscles in the warm downs. Help your clients to understand the importance of balancing your muscles for injury prevention and posture training.
CORE TRAINING & PILATESDiscover new ways to strengthen and increase core strength while in deep and shallow water depths. This whole body class emphasizes movements from Pilates to create mind-body awareness and fluidity.
MINDFUL TAI CHI
In the shallow water experiences the controlled rounded movements that create a true integration of mind, body, and spirit. With this integration, body energy channels are opened and there is a resulting feeling of calmness and serenity, which achieves an ideal state of relaxation and inner "stillness.
Experience how the water becomes a total body resistance tool while remaining stress-free on the joints. Help the martial arts enthusiast improve flexibility, core stability, and muscle balance as movements normally performed on land, work-opposing muscles in the water. Experience the power of the water, concentration of the mind and the beauty of this martial art form.
Pilates, balance & core training are all hot items on land. Discover new ways to strengthen and increase core strength while in deep and shallow water depths. This “whole body” class emphasizes movements from Pilates to create mind-body awareness and fluidity. Learn classical movements and techniques to utilize the water for strength, balance, and integrated core strength. There will be a variety of equipment utilized as well as 3 levels of intensity training for each exercise.
Discover ways to increase your flexibility, core stability, coordination, and muscular endurance while soothing the mind with innovative yoga-like moves in the water.
Enjoy a combination of Yoga, Pilates and Tai chi. Discover ways to blend mind body techniques into your present program or to develop a stand alone program. Learn techniques to increase your breathing, flexibility, core stability, coordination, muscular endurance, and enhance your posture using the healing properties of water.
GAMES, PARTNERS & TEAM WORK
Add variety to your group classes? Stop that talking? Get people moving off "their" spot? Then throw in some games and group and partner team work. Find that kid in everyone; use the properties of water for functional daily activities while having fun. Introduce one or all - You can use these ideas as a "fun" segment or as a complete class.
ANATOMY AND STRENGTH TRAINING WORKSHOP
The foundation of all high-quality exercise design is a thorough understanding of the muscles and their appropriate joint action. If you don’t know your muscles or you need some brushing up on the foundation of exercise science welcome aboard.
KEEP ‘EM MOTIVATED What are 10 ways to keep your clients or patrons motivated? Keep it positive, enjoyable and specific in terms of feedback and encouragement. Every instructor needs fine tuning with communication!
KIDZ! WATERGYM FUN!!! Children are failing at fitness. Swim lessons are an important aspect of growing up but may not appeal to all kids or parents. Why not offer more for your child's development? Targeted for children aged 8-12, this ten lesson plan may be implemented simultaneously with children's swim lessons or offered as a unique standalone program. Turn your pool into a playground using a simple yet creative approach.
PARENT AND TOT WORKOUT
The WaterART Parent & Tot workshop combines music, movement, lots of water play, and exercise. This is for toddlers aged 10 months through 2 years of age. We will spend quality time engaging in a wide variety of games and activities. For babies, the activities focus on developing basic skills such as gross and fine motor coordination, language acquisition, shape and color recognition, just to name a few. For toddlers, the activities center on social interaction and skills, creative fun skills, physical coordination and following directions. No swimming ability required!
PRE & POST NATAL FITNESS:
Water exercise is an excellent modality for pre -natal fitness but caution is required. Learn strategies to integrate moms-to-be with regular aquatic programs or to create specific “pre natal” programming. Recognize that this clientele should receive some “special” TLC. Learn the many changes a woman’s body goes through in pregnancy and investigate appropriate program design required through each trimester.
SAFE DECK WORK Learn techniques for visual and verbal cueing to aid your participants and yourself to gain the most out of the programs. This session will be facilitated on land, but we will use chairs and animated movements to keep it safe and enjoyable.
Combine the grace and precision of synchronized swimming with the aerobic benefits of water exercise. This is a great way to tighten your abdominals, define your legs and improve your posture and form. Experience the excitement and fun of this unique yet challenging non-stop workout.
WATER SAFETY & BASIC RESCUESThis program is designed specifically for the aquatic instructor who needs knowledge in how to teach personal rescue skills and how to assist a patron/client/student who gets into trouble in the water and is not a lifeguard.