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Upon completion of this course, the student will be able to:
1. Improve physical fitness through progressive resistance training and aerobic water exercise.
2. Demonstrate an understanding of proper workout composition and learn to develop personalized aquatic fitness conditioning program.
3. Demonstrate proper body mechanics with a focus on posture and body core stabilization.
4. Explain and execute various aquatic rehabilitation techniques.
5. Demonstrate deep water safety skill.
6. Demonstrate deep water running, and resistive training techniques and fundamentals.
7. Repeating students must demonstrate increased depth and breadth of related skills with new learning objectives.
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I. Deep water safety skills
A. Treading water with and without buoyancy equipment
B. Exercising with clothing
C. Reaching assists, familiarity with rescue equipment
II. Using water as a medium for progressive resistance training
A. Principles of water
1. Buoyancy
2. Compression
3. Resistance
4. Specific gravity
5. Action/reaction
B. Hydrodynamic forces, speed of movement, surface area of body
C. Resistance equipment and progressive fitness training
1. Buoys
2. Webbed gloves
3. Power buoys
4. Flotation buoys
5. Shoes
6. Clothing
D. Different types of deep water running
1. Frog jog
2. Kick back jog
E. Other exercises: cross-country skiing, jacks, vertical kicking
III. Workout composition
A. Personal assessment of fitness level
B. Gradual progression of intensity and duration
C. Importance of warm-up, and stretching for injury prevention
IV. Proper body mechanics and core stabilization
A. Keep proper posture, body alignment during exercise
B. Train the body, musculature in optimum posture
C. Purpose of abdominal and spinal muscles
D. Utilizing water to exercise core stabilizing muscles
V. Aquatic rehabilitation techniques
A. How compression assists in reducing swelling
B. Water immersion and pain reduction
C. Active assisted exercise
1. Jogging forward and reaching and pulling back with arms
2. V-Sits: legs and arms open or close simultaneously
D. Active resisted exercise
1. Jogging forward and pushing forward with arms
2. V-Sits: legs and arms open or close in opposition
VI. Repeating students must demonstrate increased depth and breadth of related skills with new learning objectives
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1. Fitness assessment such as pre and post-testing.
2. Cardio/respiratory conditioning, muscular strength and endurance, and/or flexibility exercises.
3. Exercise 1 hour per week per unit in addition to regularly scheduled class meetings.
4. 1-3 Objective quizzes.
5. Midterm and/or final exam.
6. Exercise heart rate calculation.
7. Performance exams.
8. Repeating students must demonstrate increased depth and breadth of related skills with new learning objectives.
| Writing: Assessment tools that demonstrate writing skill and/or require students to select, organize and explain ideas in writing. | Writing
0 - 0% |
| None | |
| This is a degree applicable course but assessment tools based on writing are not included because skill demonstrations are more appropriate for this course. |
|
| Problem solving: Assessment tools, other than exams, that demonstrate competence in computational or non-computational problem solving skills. | Problem Solving
0 - 0% |
| None | |
| Skill Demonstrations: All skill-based and physical demonstrations used for assessment purposes including skill performance exams. | Skill Demonstrations
20 - 30% |
| Fitness assessment, cardio/respiratory conditioning, deep water running techniques, and heart rate calculation | |
| Exams: All forms of formal testing, other than skill performance exams. | Exams
20 - 30% |
| 1 - 3 quizzes, midterm, and final: multiple choice, true/false, and short answer | |
| Other: Includes any assessment tools that do not logically fit into the above categories. | Other Category
40 - 50% |
| Participation and attendance | |
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Instructor prepared materials