Level 2 Certificate in Fitness Instructing: Aqua

1. Level 2 Certificate in Fitness Instructing: Aqua

2. Module 1: Welcome to my class

3. Learning Outcomes By the end of this section you should be able to: • Understand how to collect participant information. • Understand how to use participant information to plan water-based exercise. • Prepare for water-based exercise (preparing yourself, your equipment and participants). • Understand the particular features of the pool environment that affect session planning. • Be able to describe water-based fitness class activity.

4. Your Experiences • Before we begin, what is your understanding of an aqua class? • Have you taken these or similar classes? • What are the recognisable features? • What are the expectations of these classes? • How will you introduce your class?

5. Your Participants • It is important to be clear with your participants in order to ensure they are: • Safe • Effective • Knowledgeable • Willing to take part • Secure in the knowledge that you are there to guide them

6. Your Class • The structure – beginning, middle, end. • Your exercise routines should form an “aerobic curve” a gradual increase in intensity to a specific level which is held for a period of time then gradually decreased down again. • Use of music – this can be an essential component.

7. Informed Consent Participants are entering into this physical activity voluntarily and they may withdraw at anytime. A participant’s written consent means that they have full knowledge and understanding of the nature of the exercise programme, the risks that may be encountered and that they agree to participate on that basis.

8. Gathering information To limit the risks, professional Instructors gain information from the participants in order for them to make an informed choice. There are three methods of gaining client information from your group of participants: • Questionnaire – a written screening form • Interview – things you need to ask and be told verbally • Observation – visually looking at gender, age, body shape and size

9. Questionnaire This can be given to more than one person at a time and is a permanent record, however, circumstances change and therefore written records need to be updated frequently and they are time consuming to both write and read.

10. Interview The response is immediate and clarification of any question asked can be responded to immediately, however, participants can be unwilling to disclose personal information and responses may not be totally truthful. There is also no written record of what has been said.

11. Observation This is the quickest method and can identify more personal issues without having to ask embarrassing questions, however, you cannot identify all medical ailments visually.

12. Verbal Screening It is also the responsibility of the Instructor to perform a verbal screening of all participants. The instructor should ask the following questions – • Is there anyone who has not participated in this form of group exercise before? • Is anyone injured in any way? • Is anyone pregnant?

13. Additional questions The following aspects also need consideration: • Swimming ability – non swimmers or people who are not confident in the water may need to be placed near to the Instructor or near to the Lifeguard. • Vision and hearing - many participants remove their glasses or contact lenses before entering the pool. The acoustics in a pool environment can be difficult at the best of times and the Instructor will want to consider additional visual cards, greater use of demonstration and additional visual cues to assist the participants that cannot always hear. • Epilepsy – this condition and others which may have a more serious implication when exercising in water.

14. PAR-Q, Medical Information • Heart disease or Stroke • Chest pains when exercising • Osteoperosis or osteoarthritis The PAR-Q is designed to identify the small number of adults to whom physical activity might be inappropriate or those who should have medical advice concerning the type of activity most suitable for them. Examples of medical conditions where medical advice must be sought BEFORE embarking on an exercise programme are:

15. Reasons for temporary deferral • Infectious skin conditions • Open wounds or ulcers • Urinary tract infections or cystitis • Perforated ear drum • They have given blood in the last 24 hours • They have had a stomach upset less than 48 hours ago Wherever there are doubts about the effect of water on specific conditions medical advice should be sought. The following conditions should prevent individuals from taking part even though they may feel well enough to take part:

16. New participants In many cases, new participants will not identify themselves at the start of a class for fear of becoming the centre of everyone's attention. If a participant does indicate they have not participated in this class before, the instructor should try to avoid drawing attention to them. This would mean not speaking to them from across the pool. The participant should be approached at the edge of the pool and informed of the format of the class and any other points which may assist them throughout the class.

17. Participants supporting injuries When a participant indicates they are supporting an injury, the instructor should become aware of the type of injury and any other relevant details the participant can offer. The instructor would then assess whether or not it would be safe for the participant to continue in the exercise class without further aggravating the injury. If the instructor feels it is safe for the participant to continue, they should demonstrate any variations to exercises which the participant should be aware to reduce the possibility of further injury.

18. Pregnant participants There are several implications pregnancy has to exercise. Aspects such as exercise intensity, hydration and body positioning are crucial to the safety of both the expectant mother and the unborn child. Exercise should stop and a Doctor or Midwife should be consulted by the participant if any abnormal symptoms occur. Exercise should stop and a Doctor or Midwife should be consulted by the participant if any of the following occur:

19. Pregnant participants • Discomfort in any area of the body. • Breathlessness. • Bleeding from the vagina. • Abdominal or chest pain. • Sudden swelling of the hands and ankles (oedema). • Feeling faint. • Waters breaking. • After the class: nausea, vomiting, severe headaches, uterine contractions or excessive discharge.

20. Older participants The effects of ageing on the body need to be taken into account when planning a session that may have some more senior participants. Associated problems with the ageing process include: • Postural problems • Stiffer, less mobile joints • Loss of muscle tissue • Less flexibility • Weaker pelvic floor muscles • Forgetting movement patterns more rapidly • Reduced body awareness • Reduced movement speed • Difficulty in maintaining balance or a stable position in the water

21. Junior participants Depending on where the session is being held, the ‘adult’ age range that this class is offered to may start at age 14. The effects of the rapid growth on the body at this age need to be taken into account when planning a session that may have 14-16 year old participants. Associated problems with young / middle adolescents are: • Rapid bone growth may decrease flexibility • Heart rates may still be a fraction faster at resting as well as during exercise than an adult • Immaturity regarding safety in the water • A slight drop in coordination and other motor skills can occur whilst growing

22. Your class

23. Preparing yourself for the session The Aqua Instructor - Prior to the class the Instructor should make the following checks on themselves: • Footwear should be worn that is exclusively for poolside; footwear should be supportive and cushioning to guard against injury from working on a hard surface. • The Instructor should wear clothing that shows movements clearly and a supportive bra when necessary. • The session should be fully planned with all necessary pre-session risk assessments carried out.

24. Preparing the equipment The Instructor needs to check before and after the class: • Participants aqua equipment must be regularly checked for wear and tear. They should be washed regularly and stored in clean and dry areas. • The stereo (if required) is plugged into a circuit breaker. • The instructor needs to ensure that electrical equipment is never touched with wet hands. • Ensure the stereo is removed from poolside immediately after use. • Equipment should be cleared away from poolside immediately after the class has finished to avoid it becoming a tripping hazard.

25. Preparing the environment • The poolside should be mopped and dried prior to teaching and the Instructor should ensure that this has been done prior to their arrival. • The floor will become wet and slippery as the class progresses and extra care should be taken. • The pool should be the correct temperature for the centre and not too cold.

26. Pool types It is important that you familiarise yourself with the characteristics of the pool in which you will be working and design your programme accordingly. The characteristics are: • Water level • Pool depth • Pool floor • Poolside

27. Emergency procedures Aqua Instructors should constantly observe the class and recognise any participants that may need help. They should familiarize themselves with the emergency procedures specified by the pool in which they are working should it be necessary to rescue or assist an individual.

28. Emergency procedures It is essential that the Instructor is able to locate and operate: • Rescue equipment • Telephone / radio • First Aid equipment • Emergency button / buzzers • Emergency Fire Exits and location of foil blankets • A qualified Lifeguard must always be on hand

29. Preparing the participants • The Instructor should be present before any participants enter the pool in order to welcome and screen individuals. Advice of how to enter the pool safely without diving in should be given. • Participants should be advised to exercise at a depth appropriate to their height, swimming ability and the needs of the exercise. • Participants should have adequate space in which to exercise safely and at an appropriate depth. Instructors should observe carefully to ensure participants do not move too close to the poolside or edges or interfere with swim lanes etc. • In a large class the Instructor must try to group non-swimmers together so that they can be monitored closely.

30. During the general introduction and the pre-exercise screening, the instructor should perform a visual safety check of the participants: • Long hair should be tied back and jewellery should be discouraged. • Participants must suitable clothing. • Welcome your participants. • Check levels of experience and ability. • Perform verbal screening. • Explain the purpose of the session. • Give a brief explanation of emergency exit procedures . • Give advice of safe entry and exit from the pool. • It is always important for the Instructor to explain the purpose of the warm up and cool down and safe alignment for each exercise.

31. The pool

32. Advice on water depth Before the actual lesson commences it is also advisable for the Instructor to allow participants to ‘discover’ where there are water depth changes (if any). It is essential for the Instructor to explain the importance of working in an appropriate water depth. This is dependent on the height and confidence of the participant and their own swimming abilities. Water depth may also be determined by the requirements of the exercise e.g.: jumping moves need to be performed in water that is chest height or deep water where the water provides greater support and there is less stress placed on the joints.

33. Advice on regaining balance in the water Propulsion to regain an upright position is an essential part of teaching water based exercise and should be taught at the beginning of every session. Non-swimmers and those less confident in water are most likely to be thrown off balance during activity as they lack the skill to manipulate the water. If participants are not able to perform these skills they should be advised to exercise in shallower water if possible. The lifeguard should also be notified of their position.

34. Advice on hand positions Before the actual lesson commences, after screening and introducing oneself the Instructor should not only teach participants how to regain balance in the water but should also teach the different hand positions. The intensity of movements can be heightened by increasing the surface area moved through the water. Differing hand positions can increase the surface area of the arm lever. It can also be decreased to allow for greater speed of movement. These hand positions should be refreshed on within the class to remind participants of how this can increase or decrease the intensity of the upper body moves.

35. Session structure

36. Session Structure To lead into our next Module please see below as an example of a full class structure for a regular 60 minute water-based exercise session: • Warm Up (up to approx. 10 minutes) • Main CV workout (up to approx. 30 minutes) to include a re-warm and warm down • Muscular conditioning (up to approx. 12 minutes) • Cool down and Flexibility (up to approx. 8 minutes) This will vary depending on pool environment, participants and aims of the session.

37. Learning outcomes You have completed this section. Can you now?: Understand how to collect participant information Understand how to use participant information to plan water-based exercise Prepare for water-based exercise (preparing yourself, your equipment and participants) Understand the particular features of the pool environment that affect session planning Describe water-based fitness class activity