Aquatic Exercise & Special Populations

1. Aquatic Exercise & Special Populations By Kris Hinnerichs

2. Where we’re going… • Hydrodynamics • Aquatic Exercise • Benefits of Aquatic Exercise • Special Populations • Program Design

3. Hydrodynamics • Archimedes’ Principle • Specific Gravity • Movement in Water • Newton’s Laws • Conservation of Momentum

4. Archimedes’ Principle • A body in water is buoyed up by a force equal to the weight of the water displaced

5. Application of Archimedes’ Principle • People weight very little in water • Most of our energy is put into moving in the water and very little is used to “carry” ourselves • This is especially valuable for those who have difficulties moving around on land

6. Specific Gravity • The ratio of weight of a body to the weight of the water it displaces.

7. Specific Gravity • Pure water has a specific gravity of 1.0 • Specific gravity < 1.0 will float • Adipose tissue • Specific gravity > 1.0 will sink • Muscle • Bone • Children and the elderly tend to have less muscles and more fat • Young adults tend to have more muscle

8. Form Drag • Resistance related to the object’s shape and profile to the water • Tight, narrow shapes have less form drag • Broad, wide shapes have more form drag

9. Wave Drag • Resistance caused by water turbulence • Directly proportional to swimming speed • The more activity in the water, the more turbulence and wave drag

10. Newton’s Laws • Law of Inertia--force is needed to • move a body at rest, • stop a body in motion, or • change the direction of a moving body • Static inertia is the tendency of a body at rest to stay at rest • Dynamic inertia is the tendency of a moving body to keep moving

11. Conservation of Momentum • Circular patterns are more effective than linear patterns • Back-and-forth linear movements require force to stop moving in one direction and more force to start moving in another direction • Abrupt changes of linear motion may throw your body out of alignment, requiring more force to overcome the increased drag

12. Aquatic Exercise • Factors that affect your workout • Bouyancy and water depth • Resistance • Speed of movement • Type of movement

13. AquaticExercise

14. Benefits of Aquatic Exercise • Psychosocial • Enhance physical fitness • Assist with weight management • Improve motor function • Social • Peer-group interaction • Normalization of inclusion • safety

15. Benefits of Aquatic Exercise • Psychological • Psychological growth • Improvement of well-being and confidence • Experience success • Enhance self-image • Have fun • Independent mobility

16. Older Adults

17. Older Adults—benefits • About 30 mill. people in the US are 65 and older • Exercise is key for good health and independent living • Achieve enriched quality of life • Primary goals • reach and maintain a level of fitness, • Improve one’s physical condition • Delay onset of chronic disease

18. Older Adults—guidelines • Water at least 83* F • Less activity than that for a younger group • Explain safety features before you begin • Lifeguard location • Pool layout • Use RPE instead of HR • Give permission and suggestions for modifications

19. Pregnancy—benefits • Reduces gravity’s pull on baby • Helps prevent hyperlordosis • Decreases chance of overheating • Hydrostatic pressure helps prevent edema

20. Pregnancy—guidelines • Water between 78 and 84* F • Emphasize proper hydration • Follow ACOG guidelines • Guidelines for exercise • Contraindications for exercise • Careful evaluation

21. Obesity—benefits • Reduces the effect of gravity • Decreases risk factors for heart disease • Hydrostatic pressure assist venous return • Easier to stick with the program • Cool environment • Comfortable • Relaxing • Beneficial

22. Obesity—guidelines • Limb speed is important to overcome buoyancy • Follow general exercise guidelines • Deep water walking is a great place to start • Give non-rebound options • Emphasize safety and form

23. Arthritis—benefits • Osteoarthritis—degenerative changes in the joints • Rheumatoid arthritis—chronic, destructive disease characterized by joint inflammation • Decrease pain • Increase ROM • Maintain joint mobility

24. Arthritis—guidelines • Don’t exercise when joint is “hot” • Exercise later in the day • Spend twice as long on warm-up • Avoid hard stretches • Gently move every joint in every possible direction • Eliminate bouncing • Ideal water temp. is 86-95* F

25. Low Back Pain—benefits • Water decreases compression forces on the spine and other joints • It is easier to move in the water than on land

26. Low Back Pain—guidelines • Emphasize proper posture • Neutral spine, stand tall • Eliminate bouncing • Strengthen abdominals • Emphasize core stability • Immediately stop any exercise that causes pain • Wear cushioned shoes • Minimize hip flexor work, especially kickboards

27. Program Design • All general land rules and guidelines apply to aquatic exercise • Warm-up • Stretch • Cardio • Cool down • Stretch • Emphasize proper form and execution at all times • Use the FIT principle

28. Any Questions?