Submitted by: Leslye Kang 11/13/14
Purpose(s): To provide aquatic activities that promote: cardio, strength, and flexible
Goals & Objectives:
Objective 1: Provide an activity that will demonstrate how to improving metabolic and cardiovascular fitness
Goal 1.1: After the 30-minute activity, 90% of the participants in immediate activity and increase their heart rate
Objective 2: Provide an activity that will demonstrate how to gain core and muscle strength
Goal 2.1: After the 30-minute activity, 90% of the participants will create lean muscles, increase core and muscle strength
Objective 3: Provide an activity that will demonstrate how to remain flexible
Goal 3.1: After the 30-minute activity, 90% of the participants will create lean muscles while increasing range of motion and flexibility.
Materials/Equipment/ Supplies:
Indoor pool at Field House
One group will receive15 noodles. Each participant in that group will get one noodle.
For each two participant have three Buoyancy belt for participants with various abilities
Description:
Set up the floor near pool thirty minutes before the participants show up by placing the equipment in the area (see Appendices 1).
Introduction:
Script: "Hello everyone, my name is Leslye Kang. I am working with you this afternoon. I will be teaching you some water exercises today. How many of you know how to swim?"
Divide 30 participants into groups of six, lining up in rows of five. If not all 30 show up, then I will divide them up accordingly [For example, 26 participants, and then 4 groups with 5 participants and the 5th group will have 6 participants].
Lead the group warm up activity (see Appendices 2).
Divide 30 participants again, this time into groups of two (15 each group). Count one and two on each person to split them into groups.
Start activity in pool (see Appendices 3).
When the activity is completed, you lead participants in cool down stretches before they leave (see Appendices 4-9).
Script: "If you cannot balance well, then you can use the shallow-end of pool edge for additional support."
When they are finished with their stretches. Script: "Water exercises have some good benefits for your body because those activities are good for cardio, strength, and flexible. Did you enjoy these different activities? Which activity you like to? To ask you more questions and feedbacks about this. Have a great day and thank you for joining us today!"
Adaptations of the Activity for Individuals with Various Abilities:
For participants with various abilities;
Lifeguard who is certified with water safety instruction can work with them to ensure that they become successful with the water activity. If a certified lifeguard is not available, then assistive pool equipment may be used as an alternative method. Note: I prefer not to use PER 490 students since they may not certified and could be prone to possible liabilities.
An example of pool equipment may include the use of paddleboards (floats), noodles (woggle), and buoyancy belts during the activity.
One example would be having the individual (For example, has limited lower leg mobility) use buoyancy belt and try to a breaststroke or jog. This equipment will be used the Sprint and Jump with Knee Tuck exercise.
Precautions & Safety Factors to Consider:
Try to avoid the deep-end of the pool as possible
No running around the pool surface area
If you become tired during the activity, then wave and/or raise your hands. Either the lifeguard or I will notice and we will give you a break from the activity.
Script: "If you are tired from any activity then let me know. I will give you some break."
Evaluation Results:
Biggest Loser participants were not showing up in the pool that time because some participants did not want to swim, and did not know how to swim in the pool. Two PER 490 students did participate to swim in the pool. I led to give them some water exercises in the pool. They told me that they were enjoying to working out different exercises in the pool. I did ask them which they liked to do one exercise. They liked to work out one exercise, push up on wall.
I did not tell them about objective and goal for each exercise.
I had learned from my mistake from last Monday. They told me that we could use to the shallow of pool for warm up. They produced feedbacks and suggest me to walk over pool on the width side because some participates did not have enough height to participate.
Sources/References:
http://www.lifescript.com/diet-fitness/articles/m/make_a_splash_8_pool_exercises_to_burn_fat_fast.aspx
http://www.ehow.com/how_2330696_do-aquatic-pushups.html
http://www.swimming.org/swimfit/stretching-guide/#stretch
http://www.swimming.org/assets/uploads/library/Inclusion_of_swimmers_with_a_disability.pdf
Appendix/Appendices:
Appendices 2: Warm-up (5-minute):
Slow strides in waist-high water, walking back and forth while swinging your arms from point A to point B (1-mintue and 30 seconds)
Knee up jump
Jog in pool with 50% (not full) speed from point A to point B (30 seconds)
Cardio: Sprint (Stationary running)
Do stationary running in shallow-end of pool
Do 3 sets of 30 seconds (For example, 30 seconds of stationary running, then 5 second rest, then 30 seconds again, then rest, and finally 30 seconds stationary running again) Noted: all participants must watch at me, when I say start and stop.
Pedal around the shallow-end of the pool as fast as you can while using any arm movements. Sit up tall with your spine vertical - no leaning
Continue to do this for 2 minutes Noted: all participants must watch at me, when I say start and stop.
Your hands hold on to the edge of the pool, kick your legs rapidly behind you
Do 3 sets of 30 seconds (i.e. 30 seconds of stationary running, then 5 second rest, then 30 seconds again, then rest, and finally 30 seconds stationary running again)
Jump high as you can in shallow pool. Important is using your arms for balance and stability
Do 2 sets of 15 repetitions (For example, jump 15 times, then 5 seconds rest, then jump 15 times again)
Stand up straight facing the pool wall. Use the deep-end of the pool
Place your palms flat against the wall about shoulder height and about shoulder width apart
Press your palms into the wall and straighten the elbows
Do 2 sets of 15 reps (For example, push up against the wall 15 times, then 5 seconds rest, then do push up again 15 times)
*If you cannot balance well, then you can use the shallow-end of pool edge for additional support.*
Using your left hand for balance, place your flexed right foot into your right hand
Keep your knees close together with your left knee soft and your abdominals tight
Gently push your right foot into your right hand
Repeat on the other leg
Hold the side of the pool for support if needed
Appendices 6: Standing Hamstring Stretch (15 seconds):
Take a small step forwards with your left leg then bend your right leg while keeping your front leg straight (but not locked)
You should feel your left hamstring stretching
Lean your chest slightly forwards while ensuring both feet are facing forwards
Repeat on the other leg
Hold the side of the pool for support if needed
Move your right foot back as far as comfortable keeping your toes pointing forwards and heels in contact with the pool floor
Remember to maintain your posture, keeping your head up, your abdominals tight and ensuring your front knee does not go over your front toe
You should feel your right calf stretching
Repeat on the other leg
Place your hands on the side of the pool for support if needed
Appendices 8: Deltoid Stretch (15 seconds):
Water
Standing with your feet hip-distance apart, take your right arm across your chest and apply gentle pressure above your elbow with your left hand to draw your right arm further across your chest
Keep your knees soft, your abdominals tight and your toes pointing forwards throughout the stretch
Repeat on the other arm
Appendices 9: Triceps Stretch (15 seconds):
Water
Standing with your feet hip-distance apart, place your right hand at the top of your back then gently apply pressure with your left hand so your right hand travels down the spine
Keep your knees soft, your abdominals tight and your toes pointing forward throughout the stretch
Repeat on the other arm