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Aquatic Noodle Gym
Why Does One Size NOT Fit All?
Water Exericise - The Wave of the Future
Deep H20 Training (DWT)
Aquafit Stretching
Managing a Healthy Weight & Exercise
Tackling Weight Management - Where To Start?
Games & Teamwork
Reviewing Common Hip Problems
Mind Body Fitness Connection
Aqua Fitness Equipment Overload
Exercise in the Water Gym
How To Create Variations or Movement Ideas
The Energy Balance Equation
You Asked Us About Calorie Burning
Different Strokes for Different Folks
Shape Up and Water Train
Understanding Pre & Post Natal Fitness
New Instructors Coming to Water Fitness
The Healing Benefits of Water Exercise
Success with a Land Chair Exercise Program
Music - keeps people moving!
Aquatic Fitness Interval Training
Healthy Competition
Training the Internal Obliques with Water Fitness
The A to Z Resolutions for 2016
Happiness is .... Fun in the Water
Try Some Exercise in the Water Gym
Why WaterART Muscle Works!
What is Functional Movement ?
Specificity of Training -What is this?
Welcome to the Water
Shallow H20 Training
Helping People with Arthritis
Happy Face Water Weights - Add Fun and Strength to Your Program
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Why Does One Size NOT Fit All?
The 70’s introduced the Jane Fonda fitness era with choreographed routines and everyone moved at the same pace with the same routine. This was very much the start of our group fitness programming with music and this was a wonderful way the industry began.
Generally speaking, most instructors needed to do this style of training for three reasons
1) most didn’t understand the science behind exercise
2) we didn’t know any better
3) there wasn’t a lot of supporting research on the best way to exercise and burn calories.
Sometimes trends seem to circle back and in this case it may be a regression on the industry. “Canned” programs are ready to go and the instructor may not have to think or give direction.
The patrons complete the same routine for a month (sometimes more) and everyone becomes comfortable. However, is this really effective and safe?
Repeating the same speed, number of repetitions for each exercise yields and assuming that all exercise environments are the same – may really limit our results as well as decrease our standard of care.
In many instances, routines or tightly choreographed movements will under train some individuals in that group while others may be over trained or compromised.
Here are some of the reasons that WaterART does not advocate a one size fits all or pre-choreographed approach either on land or in the water.
When designing a fitness program for group exercise, the instructor should provide a planned approach for a balanced program design. However, realize that there are many health histories, skills, goals and types of programs as well as equipment and environment variables.
Allow people to progress to challenge and benefit their fitness goals. Offer modifications or adaptations to protect them from undue injury and pain or discomfort. Let people decide how they feel each workout in terms of rate of perceived exertion or effort as well as pain and goals. Ideally, offering a variety of movement speeds, equipment choices, fitness goals and work preferences will provide more results over time.
The goal of every program is to offer a variety of exercises tailored to the objectives of the participants. Being able to critically understand the exercise choices for each condition or population is imperative for the participants’ success and benefit.
An instructor should be able to understand clearly “why“ he/she is including specific exercises in each program and decide how they may be performed safely and effectively.

The instructor should be able to answer the following questions when developing exercise design.                   
  1. Who is the exercise program for?  Mixed group – ages genders? Or specific group – athletes – seniors etc ?
  2. What is the purpose of the exercise program?  High Intensity, Low cardio, Interval, Stretch and relax?
  3. Are the planned movements biomechanically safe? Effective? Functional? 
  4. What skills do the participants have or need to learn?
  5. Are the movements appropriate for the skill and fitness level of the clientele?
6    What, if any, equipment is required to progress or adapt the program?
For a Water Exercise Program
  • What properties of water are utilized and how do they affect program design?
  • What is the temperature of the pool?
    Is the body able to thermo regulate?
For a Land Exercise Program:
  • Is the music suitable for the program?  
    a) speed 
    b) type 
    c) volume?
  • Is the floor clean, free of clutter, sufficient space for choreographed moves?
  • Each participant in the program has different lever lengths in terms of height and body proportions.
  • There are many body and working positions in the water and moves on land that provide different impact and intensity levels.
    In other words,not everyone is capable of, or enjoys all of the body or working positions especially high impact and/or high intensity.
  • In the water, individuals have different preferences for working depth. Some feel more comfortable in shallow, others enjoy non-impact or deep water, and still others like to submerge their chest in transitional depth. 
  • Each Individual has a unique range of motion and function which can differ in each joint from person to person. Some people have greater upper body mobility while others have better lower body mobility. Posture greatly affects flexibility. Pre and post natal mothers may easily compromise their joints if they perform advanced range of motion (as compared to their range pre conception ROM).
  • Each individual has different strength and power abilities depending on their muscle fiber type and rate of fatigue. Some people, such as athletes, have more endurance while others are quick to fatigue.
  • In a group, there may be all levels of experience. One participant may have been exercising 3 times a week for 10 years while another may be a new participant who has never exercised. Hence, the skill level provides a dramatic difference in understanding and level of performance.
  • In each group, there will be participants who need little encouragement or feedback while others will need motivation and goal setting. 
  • In each group, there will always be a preference for exercise “favourites”. Some will enjoy partner work, others will prefer active cardiovascular sets, and others will love muscle-strengthening work. Know what the group enjoys and requires for improvement, and provide a balanced and enjoyable program.
  • In the water, individual differences in body composition (ratio of lean muscle mass to body fat) and the location of muscle or fat on the body may be the most dominant variable as to how someone moves in the water. Simply stated fat floats and muscle sinks so we may all not move the same way. Body composition also changes balance, intensity and impact.
  • In a land group anyone with joint problems should be shown a low impact option for each exercise – especially if carrying extra weight.
  • For all classes everyone should be encouraged to do as much as they feel capable of doing to get a good workout. Always tell people to go at their own pace, take a break if required and remember to drink water – preferably a good sized sip - every ten minutes or so. .
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