MODULE-4

WHAT’S NEW

  • Definition: Water aerobics is aerobic exercise performed in shallow water, typically in a swimming pool.

  • Key Features:

    • Participants stand upright while exercising.

    • It is not swimming.

    • Functions as resistance training due to water's natural resistance.

  • Benefits: Increases muscle strength and is suitable for all ages and fitness levels.

  • Other Names: Water aerobics is also known by terms such as hydronastics and aqua aerobics.

  • History: Invented in the 1950s by Jack Lalanne.

BENEFITS OF WATER AEROBICS

  • General Benefits:

    • Suitable for individuals of all ages, shapes, sizes, and abilities.

  • 1. Enhances Balance and Coordination:

    • Improves stability and muscle strength, especially as one ages.

    • Safe environment minimizes injury risk compared to land exercises.

  • 2. Low Impact Exercise:

    • Water's buoyancy reduces impact on joints and muscles, allowing for safer exercise.

  • 3. Aids Healing from Chronic Conditions:

    • Supports body weight, relieving stress on joints; tones muscles without strain.

  • 4. Helps Recover from Injuries:

    • Particularly beneficial for those over 50, aiding faster recovery by reducing strain on muscles.

  • 5. Builds Physical Endurance:

    • Acts as muscle resistance training that makes muscles stronger, enhancing overall endurance, which benefits the heart and lungs.

HEALTH COMPONENTS OF WATER AEROBICS

  • 1. Cardiovascular Endurance:

    • Regular sessions improve heart health and circulation.

    • Reduces blood pressure, leading to less strain on the heart over time.

  • 2. Flexibility:

    • Water provides resistance, enhancing joint movement and overall flexibility.

  • 3. Body Composition:

    • Can burn between 500 to 1000 calories per hour in water, especially in colder water.

    • Helps in weight loss and muscle toning through water's resistance.

BASIC STEPS IN WATER AEROBICS

  • NAME: The Knee Tuck (Target: Abs and Glutes)

    • Step 1: Stand 2 feet from the pool side, feet hip-width apart.

    • Step 2: Draw left knee into chest, rounding back and contracting abs.

    • Step 3: Extend left leg behind, squeezing glutes.

    • Step 4: Switch legs after 30 seconds, repeat for a full minute.

ADDITIONAL EXERCISES

  • The Power Pop-Up (Target: Fat Burner):

    • Stand feet-width apart, squat, jump up with arms raised, land softly in a squat.

    • Continue for one minute.

  • The Cross Country (Target: Arms and Legs):

    • Start at the pool bottom, alternate arms and legs like cross-country skiing.

    • Reach arms forward and back, continue for one minute.

PHYSIOLOGICAL INDICATORS

  • Definition: Monitor bodily processes during activities, including heart rate and perceived exertion.

HEART RATE

  • Definition: Number of heartbeats per minute, indicates effort level.

  • Method to Measure: Find pulse, count beats in 10 seconds, multiply by 6 (or count for 15 seconds and multiply by 4).

  • Normal Range: 60-100 beats per minute (bpm).

RATE OF PERCEIVED EXERTION (RPE)

  • Purpose: Assesses exercise intensity subjectively, varies among individuals.

  • Scale: Ranges from 6 (very, very light) to 20 (very, very hard).

  • RPE Ratings:

    • 6: Very, Very Light

    • 8: Very Light

    • 10: Fairly Light

    • 12: Somewhat Hard

    • 14: Hard

    • 16: Very Hard

    • 20: Very, Very Hard