319 Creating Cardio Combinations (AWS) Lindsay Mondick IAFC 2019

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1 319 Creating Cardio Combinations (AWS) Lindsay Mondick IAFC 2019 OBJECTIVES: Develop class planning skills and make the most out of each class you lead o Review the fundamentals of the components of fitness o Learn how to create new and exciting combinations and unlimited movement variations o Understand how to incorporate music into your programs o Learn how to maximize choreography patterns o Understand how to blend your style with your participant needs, goals, and abilities REMEMBER THE FUNDAMENTALS Physical Activity Guidelines 2018 To attain the most health benefits from physical activity, adults need at least 150 to 300 minutes of moderate-intensity aerobic activity, like brisk walking or fast dancing, each week. Adults also need muscle-strengthening activity, like lifting weights or doing push-ups, at least 2 days each week. Five Components of fitness: Cardiovascular Endurance, Muscular Strength, Muscular Endurance, Flexibility, Com Targeted Cardiovascular Training: Overload, Progressive Overload, Adaptation, Specificity & Reversibility Water aerobics elicits physiological responses in the body. Cardiorespiratory Endurance is one of the 5 major components of fitness. Described as the body s capacity to perform large muscle movement over a prolonged period of time. Commonly termed aerobic fitness (AEA AFP Manual, Seventh Edition) Intensity Often confused with complex choreography. Sometimes simple is better. More complex moves can be introduced after the intensity level has been achieved. Intensity is how hard you should be exercising. Generally measured through percent of maximal oxygen uptake (VO2max), HRMax or HRR. o Many factors that affect training heart rate, including water. (estimated 13% reduction in training HR) (AEA manual, 7 h edition) o Can also use RPE, talk test Caloric Expenditure:

2 At rest, the body expends energy to maintain the functions of cells that are essential for life. The continual pumping of blood by the heart demands energy, as does the continual ventilation (movement of air into and out) of the lungs. ( s Resting Metabolic Rate) (RMR), which varies from approximately 800 to 1500 Adenosine triphosphate (ATP) is the main energy molecule for the body. The energy released from the breakdown of ATP fuels the contraction of skeletal muscle, adding to the energy demands of the body and raising caloric expenditure. DESIGNING YOUR CLASS You are an Architect, the is the Blueprint! To build a move: 1. Analyze your class 2. Select a Basic Move 3. Select a /impact level 4. Select upper body movement option 5. Enhance the move Step 1: Analysis What is the purpose of the workout? What are the requirements of the workout as it relates to exercise training objectives and physiological criteria? What do my class participants want? What do my class participants need? What area or part of the pool is available to my class? Make a decision on if you are going to use music or not use music. Then ---how am I going to use movement and the water!

3 Step 2: Select the base move Step 3: Chose the Impact Level -Level 1 -Level 2 -Level 3 -Grounded, Propelled, Elevated Step 3: Add Arms Shoulder -Abduction/Adduction -Flexion/Extension/Hyperextension -Rotation -Circumduction Elbow -Flexion/Extension -Supination/Pronation Step 4: Chose Enhancements with P.O.W -Change the lever length -Change the speed -Change the force applied -Change the range of motion -Change the plane of movement -Travel (use resistive or assistive travel) Step 5: Utilize Tempo - Appropriate BPM (Per AEA Manual) = BPM Water Tempo Land Tempo ½ Water Step 6: Use Choreography Styles Linear Progression or Freestyle Pyramid Add on or Building Block Pure repetition or Patterned Layer Step 7: With Equipment? Add variety Increase or decrease intensity Provide buoyancy and support Provide resistance Give opportunity for progression Evaluation Criteria: What is the purpose of the workout? Can you identify the purpose of the exercise? Does it meet the requirement according to the exercise objective? Physiological training objective? What properties of water create the work?

4 Can the body stay warm? Is the move safe, effective, and functional? Can it be done differently or better? Pool Practical: Throughout the workout we will be using the basic moves and enhancements to make creative and simple combinations for an effective cardiovascular workout. Throughout the workout we will be utilizing properties of water, arm patterns, and s to challenge the muscles and the heart for a total body conditioning workout. Each Cycle is 3 cardio, 1 30 drills and skills, and then a 40/30/20 interval of intense muscle focus on the same muscle. There are 5 cycles with the following blocks of variations using basic moves. 1. jog, 2. ski, 3. jax, 4. kick, 5. Jump/rock. This class combines 3 minutes of choreography that is focused on the basic move plus a 1:30 minute interval of intense work of skills and drills on that same basic move. Then if they weren t tired enough, we are pushing them through a 40/30/20 Interval as well.

5 Class Name: Class Purpose: Class Phase Warm UP Class Phase Cardio

6 Class Phase Resistance and Specialty Training (ie ADL, neuromuscular, etc) Class Phase Warm Down