Aquatic Fitness Professional Manual - 6th Edition
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Written with the expertise of more than 30 industry experts, Aquatic Fitness Professional Manual, Sixth Edition, is the most comprehensive and relied-upon resource for fitness professionals, personal trainers, therapists, and facility or program managers who specialize in water exercise. No longer just for seniors, aquatic fitness has emerged at the forefront of fitness trends as a challenging reduced-impact option for group exercise, small-group fitness, and personal training for all age groups. With new and expanded information, extensive updates, and the most current research and best practices, the sixth edition is sure to make waves by helping you design appropriate and engaging programs to bring the benefits of aquatic fitness to a wide range of individuals. This all-in-one aquatic fitness reference is the definitive resource for those preparing for the AEA Aquatic Fitness Professional certification exam. Reorganized for easier study and exam preparation, the sixth edition contains essential foundational information such as the components of physical fitness, group fitness teaching techniques, and AEA Standards and Guidelines. Special learning features, including key concepts, chapter summaries, and review questions with answers, will help you learn and retain vital safety information, current aquatic-related research on exercise science, program design concepts, and updated nutrition and weight-management guidelines. The Aquatic Fitness Professional Manual focuses on vertical exercise in both shallow and deep water. An improved, user-friendly layout includes an expanded glossary and index, added references, and new and revised charts. Italso includes a library of cardiorespiratory movements, toning exercises for major muscle groups, and stretching options to augment your current exercise routines. All movements and exercises are clearly described with full-color photos and detailed instructions. Plus, straightforward explanations of current exercise science concepts, applied exercise anatomy and physiology, and updated research on deep-water exercise will assist you in creating and leading safe and enjoyable exercise programs. In the sixth edition you’ll also find new recommendations on warm-ups and cool-downs, shallow-water exercise, and aquatic fitness alternative training for better health. Expanded information on equipment and effective use of equipment keeps you and your clients focused on safety. Learn new cueing techniques and deck-teaching skills to enhance your group fitness leadership skills, and get the latest information to assist you in presenting a professional appearance and demeanor. Dive into the new sixth edition of Aquatic Fitness Professional Manual today, and increase your knowledge, enhance your techniques, and bring the benefits of better fitness to your exercise community! Table of ContentsChapter 1 Physical Fitness Introduction Chapter Objectives Key Chapter Concepts Components of Physical Fitness Cardiorespiratory Endurance Muscular Strength Muscular Endurance Flexibility Body Composition Skill-Related Components of Fitness Guidelines for Exercise Mode of Training Frequency of Training Intensity of Training Duration of Training Flexibility Neuromuscular Exercises Types of Aerobic Conditioning Benefits of Regular Exercise Health Benefits of Regular Exercise Psychological Benefits of Regular Exercise Physical Activity Vs. Physical Fitness Summary Review Questions References Chapter 2 Exercise Anatomy Introduction Chapter Objectives Key Chapter Concepts Structural Organization of the Human Body Systems of the Human Body Anatomical Reference Terms The Skeletal System Classification of Bones Structural Composition of Bone How Bones Grow The Human Skeleton The Muscular System Characteristics of Muscle Tissue Muscle Structure Muscle Arrangements Muscles of the Upper Torso and Extremities Muscles of the Torso Muscles of the Lower Torso and Extremities The Nervous System Organization of the Nervous System The Primary Peripheral Nerves The Respiratory System Organization of the Respiratory System Oxygen Flow in the Respiratory System The Cardiovascular System Organization of the Cardiovascular System Blood Flow and Oxygenation Cardiovascular Terms Summary Review Questions References Chapter 3 Movement Analysis Introduction Chapter Objectives Key Chapter Concepts Anatomical Position Movement Terms Mathematical Definitions of Movement Terms Planes and Axes Levers Types of Joints Spheroidal or Ball and Socket Hinge or Ginglymus Ellipsoidal or Condyloid Saddle Plane or Gliding Pivot or Trochoid Interaction Between the Skeletal and Muscular Systems Movement Considerations The Shoulder Girdle The Shoulder Joint The Elbow Joint The Spine and Pelvic Girdle The Hip Joint The Knee Joint Posture and Alignment Summary Review Questions References Chapter 4 Exercise Physiology Introduction Chapter Objectives Key Chapter Concepts Physiological Principles Overload Progressive Overload Adaptation Specificity Variability/Cross-Training Reversibility Muscle Balance Energy Metabolism Energy Adenosine Triphosophate (ATP) ATP-PCr System Glycolytic System Oxidative System How These Systems Work Together to Supply the Body’s Energy Needs Skeletal Muscle Tissue Sliding Filament Theory Types of Skeletal Muscle Fibers Types of Skeletal Muscle Contractions and Actions Aerobic Exercise Responses Summary Review Questions References Chapter 5 The Aquatic Environment Introduction Chapter Objectives Key Chapter Concepts Heat Dissipation in the Aquatic Environment Water Temperature Humidity and Air Temperature Water Resistance Pool Considerations Pool Depth and Shape Pool Bottom Deck Surfaces Pool Gutters and Ladders Water Quality Air Quality Acoustical Factors Electrical Shock Thunder and Lightning Summary Review Questions References Chapter 6 The Physical Laws as Applied to the Aquatic Environment Introduction Chapter Objectives Key Chapter Concepts Motion Newton’s Law of Motion and Related Concepts The Law of Inertia Total Body Inertia The Water’s Inertia Limb Inertia Drag Viscosity Frontal Resistance Hand Positions—Shape Factors Intensity Alternations With Speed The Law of Acceleration—Changing Velocity Also Affects Effort The Law of Action and Reaction Levers Buoyancy Hydrostatic Pressure Surface Tension Drag and Turbulence Summary Review Questions References Chapter 7 Aquatic Fitness Equipment Introduction Chapter Objectives Key Chapter Concepts Primary Movement and Muscle Actions Terminology and Definitions Pure Movement, Movement on Land, and Submerged Movement Types of Aquatic Equipment and Muscle Actions Buoyant Equipment Weighted Equipment Drag Equipment Rubberized Equipment Flotation Equipment Summary Table for Muscle Actions Selecting and Purchasing Aquatic Fitness equipment Summary Review Questions References Chapter 8 Aquatic Exercise Programming and Leadership Introduction Chapter Objectives Key Chapter Concepts Class Components Warm-Up Component Conditioning and Endurance Phase Cardiorespiratory Endurance Training Muscular Fitness Training Muscular Flexibility and Range of Motion Training Cool-Down Component Program Format Variations Circuit Training Interval Training Aquatic Dance Exercise Deep-Water Fitness Aquatic Step Striding (Water Walk and Jog) Muscular Conditioning Aquatic Kickboxing Ai Chi Aquatic Pilates, Tai Chi, and Yoga Pre- and Postnatal Arthritis Programs Aquatic Personal Training and Small-Group Fitness Instructor Form and Alignment The Art of Cueing Verbal and Audible Cueing Visual Cueing Tactile Cueing Additional Cueing Tips Cueing Style Smooth Transitions to Create Flow Methods for Safe and Effective Instruction Teaching From the Pool Deck Conveying Movement Execution and Weight Transfer From Deck Teaching From in the Pool Teaching From on the Deck and in the Pool Leading the Workout Muscle Balance High-Risk and Ineffective Movements Very Fast Movements (Land Tempo and Double Time) Extended Use of Arms Overhead Very High-Impact Exercise Promoting Muscle Imbalance Prone Flutter Kicks Wall-Hanging Exercises Hip Flexion Versus Abdominal Conditioning Hyperflexion of the Knee Spinal Integrity Proper Use of Equipment Professional Behavior and Attire Summary Review Questions References Chapter 9 Shallow-Water Exercise Introduction Chapter Objectives Key Chapter Concepts Common Choreography Definitions and Terms Base Moves in Aquatic Choreography Choreography Styles or Types Linear Progression or Freestyle Choreography Pyramid Choreography Add-On Choreography Pure Repetition or Patterned Choreography Layer Technique Impact Options for Aquatic Exercise Impact Level Variations Grounded and Anchored Movement Propelled and Elevated Movement Water-Specific Movements Arm Patterns in Aquatic Exercise
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