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1314450136525ByErika FrankHistory, Nature, and PurposeThe first organized form of aqua aerobics was practiced by television fitness professional Jack LaLane during the 1950s. It was not until the 1970s and 1980s that aqua aerobics started to gain popularity. Americans had been participating in physical activities such as jogging, aerobic dance, and cross training. These types of activities are considered high-impact, which increases the wear and tear on one’s joints. By participating in these types of activities, over time individuals may experience injuries that have the possibility of resulting in exercise cessation. Aqua aerobics is considered to be a low-impact form of exercise. Between 1998 and 2008 aquatic exercise ranked as the second most popular activity among the adults in the United States. Aqua aerobics has very unique qualities. These qualities are support, resistance, and freshness. Support, or buoyancy, is the upward thrust exerted by water on the body when partially or fully submerged. As much as 90 percent of an individual’s body weight is canceled when submerged neck deep in water which results in decreased stress on weight bearing joints, bones, and muscles. The resistance of water also provides participants with a natural, yet adjustable strength-training apparatus. As the body moves through the water, it is met by a three-dimensional resistance because in order to move effectively a person must displace the water. Aquatic activities raise heart rate and core body temperature, but the freshness of water helps to regulate body temperature by dissipating heat, keeping the body cool and allowing for an enjoyable, comfortable experience. A typical aqua aerobics class includes a ten to fifteen minute warm-up period followed by between twenty and thirty minutes of vigorous exercise. The exercises can include underwater movements, walking, jogging, and upper-body motions designed to get the heart pumping. The aerobic exercise part of class is then followed by a fifteen to twenty minute cooling down period. Aquatic activities should be implemented into physical education classes. They can meet the national content standards by ensuring appropriate skill development, comprehension, and appreciation. The physical and psychological benefits of activities performed in water include lower blood pressure, improved pulmonary function, strengthened muscles, improved endurance, improved range of motion, increased circulation, improved mood and self-confidence, weight loss, and large-muscle-group tone. Despite the long list of physical and psychological benefits of aqua aerobics, the primary reason for educating youth and children in an aquatics environment is life preservation. When it comes to aqua aerobics, the swimming skill level of an individual is irrelevant. Basic aquatic skills are a lifetime activity that every individual should be taught. TerminologyFitness Components and Skill-Related Fitness:Cardiovascular endurance – the ability of the heart, blood vessels, and respiratory system to deliver oxygen efficiently for an extended period of time. Muscular endurance – the ability to exert force over an extended period of time.Muscular strength – the ability of muscles to exert force.Flexibility – the range of movement through which a joint or sequence of joints can move.Body composition – the proportion of body fat to lean body mass.Agility – the ability to rapidly and accurately change the direction of the whole body in space.Balance – the ability to maintain equilibrium while stationary or moving.Coordination – the ability to use the senses and body parts in order to perform motor tasks smoothly and accurately.Power – the amount of force a muscle can exert.Speed – the amount of time it takes the body to perform specific tasks.Aquatic ActivitiesACTIVITYTARGET MUSCLE GROUPHEALTH-RELATED FITNESS COMPONENTSSKILL-RELATED FITNESS COMPONENTSLunges Hamstrings, QuadricepsMuscular enduranceBalanceSquat JumpsHamstrings, QuadricepsCardiovascular endurance, Muscular endurancePowerCrossoversInner thigh, Outer hipCardiovascular endurance, Muscular endurance CoordinationSingle-Heel LiftsHamstringsMuscular enduranceBalanceFront Straddle JumpsHamstrings, QuadricepsCardiovascular endurance, Muscular endurancePower, SpeedDouble-Heel LiftsHamstringsMuscular endurancePower, SpeedOne-Legged Frog JumpsQuadricepsMuscular enduranceBalanceQuad ExtensionsQuadricepsMuscular enduranceCoordinationHamstring StretchHamstringsFlexibilityBalanceHamstring CurlsHamstringsMuscular enduranceCoordinationQuad StretchQuadricepsFlexibilityBalanceV-KicksAbdominals, Lower backMuscular enduranceCoordinationStraight-Leg Deep KickAbdominalsMuscular endurancePowerBicyclingAbdominalsMuscular enduranceCoordinationPendulumAbdominalsMuscular enduranceCoordinationScissorsAbdominalsMuscular endurancePowerSlap KickAbdominals, Lower backMuscular enduranceCoordinationDipsTriceps, Hamstrings, QuadricepsMuscular endurancePowerRocking HorseAbdominals, Lower backCardiovascular endurance, Muscular enduranceCoordinationLeg SwingsHip FlexorsMuscular enduranceCoordinationBack KicksAbdominals, Lower backMuscular enduranceCoordinationFront KicksHamstrings, QuadricepsMuscular endurancePower, SpeedPower Frog JumpsHamstrings, Quadriceps, AbdominalsCardiovascular endurance, Muscular endurancePower, SpeedDig DeepLatissimus dorsi, AbdominalsCardiovascular endurance, Muscular enduranceBalanceArm CurlsBiceps, AbdominalsMuscular enduranceCoordinationAqua JoggingHamstrings, Quadriceps, Abdominals, Pectorals, Latissimus dorsiCardiovascular enduranceBalanceEquipmentAquatic exercise stepNoodlesWater dumbbellsAquatic jogging beltMusic and music playerRules/SafetyGeneral Pool/Class:No chewing gum while participating in aqua aerobics.No running on the pool deck.Keep your hands to yourself at all times and no horse play.Always warm up before and cool down after participating in aqua aerobics.Stay hydrated!Always be aware of the depth of water you are exercising in. Do not exercise in water depths where you feel uncomfortable. Equipment: Always use equipment for its intended purpose. Retrieve and replace all equipment safely. Aquatic exercise step – step remains stationary on the floor of the pool at all times, be sure to step with entire foot to reduce the risk of injury.Noodles – no squirting water through the end holes, not to be used as weapons (no hitting or throwing).Water dumbbells – perform exercises with proper form to reduce the risk of injury, do not throw dumbbells around with classmates. Aquatic jogging belt – belt should be secured around the waist while exercising, no swinging belts around in the air. Lead-Up ActivitiesWhistle Freeze: Students will swim in a circle together in one corner of the pool for 30 seconds. Aquatic cards are placed on the deck around that corner. When the whistle blows, the students freeze. When the whistle blows again students swim as fast as they can to a location where an aquatic card is placed. They will practice the exercise on the card for 1minute. When the whistle blows, students return to the circle and repeat the cycle until all students have completed each aquatic card. The teacher can replace cards as students finish each exercise to make the activity longer. The aquatic cards have exercises from the aquatics activities table above. All of the cards do not need to be used each time the game is played. For example, if the lesson is focusing on upper body workouts, only use the aquatic cards that work the muscles of the upper body. Noodle-Circle Run: Everybody takes a noodle and forms a circle. Each student will place the noodle behind their back and under their armpits. The students need to stand close enough to grab each neighboring noodle at the ends. When everyone is “connected” give them numbers alternating 1 and 2. Number 1s will float up to the middle and number 2s start jogging in a circular fashion. As the number 2 students are jogging, the teacher will hold up an aquatic card for the number 1s to perform in the middle. Use aquatic cards that have noodle exercises on them. For example: torso twists and bicycle (both performed while student is sitting on the noodle as if it were a horse). Play music while the students are participating, but after the number 2s have gone around 3-4 times in a circle, stop the music and yell “reverse”. Number 2s will run in the opposite direction when you start the music again. This will be difficult because of the current that they have created in the other direction. Hold up a different aquatic card for the students in the middle to perform. After the joggers have gone around 3-4 more times, number 1s will become the joggers and number 2s will go in the middle to perform different exercises. Aqua Stations: Have the students for groups of 2 or 3. Each group will start at a station and rotate through all of the stations until completing each aquatic card activity. While the music is playing, students complete the activity on the card. When the music stops, the students rotate. At each station you can put two different activity cards for the students to complete. Step Up: The first move that I will teach is the tap. While standing behind the step, just bring each foot to the step and tap it. The students will tap the step with the balls of their feet and alternate the foot that they are tapping with each time. We will tap for 8 counts. Once the students are comfortable tapping we will tap faster. For 20 seconds, students will tap the step with alternating feet without pausing while also lifting their arms above their head. If a student is unable to tap at this pace he/she may return to the slower taps that we started with. The next step is the step up. Students will step up with one foot and place it completely on the step and then bring the other leg so they are standing on the step with their feet flat. Then they will step back to the floor of the pool with their first foot followed by their second. For example: right foot up, left foot up, right foot down, left foot down. While stepping students must keep their cores tight, arms pumping, and make sure their entire foot makes contact with the step to prevent injury. We will step up 8 times, right foot first. Then we will march in place for 8 counts. Next the students will step up 8 more times only this time stepping with their left foot first. I want my students to continue moving their feet as I explain the next move. The next move will be the knee repeater. Students will put their left foot on the right side of their step. With their foot flat on the step, they will bring their right knee up towards their chest 4 consecutive times. Then we will do the same thing on the other side of the step (right foot on the step, bring the left knee to the chest). We will do this exercise twice on each side (4 left knee repeaters, 4 right knee repeaters, 4 left knee repeaters, and then 4 right knee repeaters). After the knee repeaters we will do some squats on the steps. While performing squats students must keep their back straight, stomach tight, and keep their knees behind their toes. We will first squat 8 times. The next set of squats will be a little different because we will be adding a lateral leg lift. After each squat everyone will lift one leg laterally. While lifting their legs, my students must point their toes and extend their leg and lift it as high as they can. We will start by lifting our right leg first and then alternate after each squat. The pattern will be: squat, lift right, squat, lift left and so on. We will perform this sequence 8 times (4 for each leg). The next exercise is going to be a combination of a step up and a leg lift to the back. The sequence will be: step up right, kick back left, step down left, step down right. Then step up left, kick back right, step down right, step down left. This pattern will continue for 10 repetitions (kick each leg back 5 times). To end the work on the step we will do a combination of a few moves. First we will do the step up 8 times, followed by 4 knee repeaters with each leg, squat 8 times and then 8 backward leg lifts. Dumbbell Workout: Biceps curl: Start in a standing position with feet shoulder width apart and knees relaxed. Grip the dumbbell with your palms facing up and keep your elbows close (touching) to the side of your body. Start with arms at a 90° angle and bring both hands up towards the shoulders while keeping elbows stationary. Then lower arms back to the starting position. Do 2 sets of 8 bicep curls. Students will count aloud while performing all exercises and I will walk around to check on everyone’s form. Reverse biceps curl: Start in the same position as a normal biceps curl. Instead of bringing arms up to shoulders you lower arms so that the weights are next to your knees. Bring the weights back up so that elbows return to the initial 90° angle. Do 2 sets of 8 reverse biceps curls. Hammer curl: The hammer curl is a variation of the traditional biceps curl. Students will start as if they are about to perform a biceps curl and rotate the palms of their hands so that they are facing each other. Dumbbells will be straight up and down instead of horizontal. Start at a 90° angle and bring the weights towards the shoulder. Then push the arms back down so that the weights are near the knees and arms are straight by your side. Do 2 sets of 8 hammer curls. Frontal lateral raise: Students need to change their grip on the dumbbells from an underhand grip to an overhand grip. Standing with legs shoulder width apart, backs straight, and weights down by their side students will slowly lift their weights out in front of their body. While performing this exercise students must keep their elbows locked so that their arms stay fully extended throughout the entire skill. Students will bring their arms up and down for 2 sets of 8. Each time the arms are raising will last for a count of 4 and bringing arms back down will last for a count of 4 as well. Lateral raise: The lateral raise is very similar to the frontal lateral raise. The only difference is that instead of bringing arms out in front of the body the arms will be lifted out to the side. We will start by doing 2 sets of 8 lateral raises and then continue on to do 20 seconds of under- water lateral pulses. By doing little pulses you will start to feel your arm muscles tiring out. Triceps kick back: Keep the same stance and grip as the lateral raise. Start with the dumbbells chest height. Extend the arm backwards while keeping elbow stationary. The only part of the arm that will be moving is below the elbow. We will do 1 set of 8 triceps kick backs with the right arm and then repeat with the left arm. The last set of 8 will be kicking back both arms at the same time. Floating abs: Students will float on their backs while using their dumbbells for support. Then they will sink their hips and leave their feet on the surface of the water and then push their hips back up. Students should exhale while sinking and inhale as they push hips back to the surface. Next the students will reach forward with the dumbbells as they sink their hips. The students should strive for their dumbbells to touch their feet. After sinking their hips, students will push their hips back to the surface while returning their arms to starting position. This exercise should be done as slowly as possible in order to fully work the abs.Game Day: For this activity, students have the chance to develop a new activity or game. In small groups, students develop their own exercise or activity and write it on a piece of paper during the first 25 minutes of class. Plastic Ziploc bags should be available to waterproof the exercise or activity. Each group will then take a turn teaching or leading their exercise or activity to the class. Encourage the students to incorporate at least one piece of equipment and target one major muscle group. For example, the students can create a step activity that uses the aquatic exercise step and targets the lower body. There should be 5 or 6 different groups of students and each group will teach for approximately 5 minutes. Make aquatic activity cards to use during activities. Place each of the exercises from the aquatic activities table with its cues on a card.Lesson PlansLesson #1 out of 5Objectives:Psychomotor: Students will demonstrate proper locomotor movements across the pool by keeping their cores tight and arms constantly pumping. Cognitive: Students will demonstrate knowledge of water safety protocols by always maintaining a safe distance between themselves and the other students. Affective: Students will demonstrate cooperation skills while participating in noodle-circle run by continuing to perform exercises in the middle of the joggers. Equipment: Noodles, MusicLesson Content: Introduction of basic aerobic exercises. 1. Establish water safety protocols and explain the benefits and purpose of aqua aerobics. 2. Introduction of basic aerobic moves. First have students water jog. Demonstrate the correct way to jog outside of the water while the students are in the water. While jogging, the students must keep their belly tight and their arms moving. Then the students will jog in their lanes to the far end of the pool. Next the students will change the upper body movement while jogging. Instead of moving their arms in the same fashion as traditional running, the students will reach their opposite elbow to the opposite knee. Demonstrate the proper form for this exercise outside of the water so all students can see. This exercise is most effective if the elbow touches the knee. Encourage students to reach the elbow to the knee, but it is okay if they are unable to touch them together. Tell students to take their time because the exercise is most effective if they are able to reach their elbow to their knee. For some students, walking will be a more appropriate option than jogging. The next exercise is the carioca. Students will face one direction the entire time carioca-ing and then switch directions once they reach the cone. Then the students will perform butt kicks going back across the pool. Students will bring their foot to kick their butt. After students have gone back and forth across the pool while doing the exercises, evenly space them in the water to start the stationary exercises. Students will then do jumping jacks. Demonstrate how to do a proper jumping jack outside of the water. The students will perform 15 traditional jumping jacks in the water: arms and legs are moving simultaneously; arms are fully extended and coming together above the head while legs are spreading apart. Students must keep their cores tight and be landing on the balls of their feet with their knees slightly bent. After performing 15 traditional jumping jacks, the students will add a hop after each jack (out, in, hop; out, in, hop). Demonstrate this sequence for the students to see. When the students are hopping they need to keep their arms fully extended above their head with their elbows close to their ears. The students will perform 15 jumping jacks with a hop at the end of each one. 3. Introduce noodles and basic exercises that can be done using a noodle. Sculpted arms and shouldersStarting position: Stand still, upright with legs tensed and slightly apart with the water coming to half way up your shoulders.The exercise: Take hold of your noodle and bend it in 2 to increase physical effort and then bring it towards you bending your arms to the top of your chest. Keep the float just under the surface, and push it horizontally, straight in front of you. Return to your initial position then push it to the right, swinging your hips round and locking your pelvis. Do the same to the left.The routine: Carry out 10 series of these three movements at a fast pace.Toned thighsStarting position: Stand upright with your back flat against the side of the pool with your stomach held in. Take your noodle at either end, bend it in 2 vertically and put your right foot in the center of the formed loop.The exercise: Keep your left leg tensed as a support, and kick your right foot down towards the bottom of the pool. Then pull it up again, bending the knee as high as possible. The main difficulty is in keeping your foot on the noodle so that it doesn’t escape your grip.The routine: Carry out a series of 10 kicks. Then change to the other leg. Firm buttocksStarting position: Squat slightly, floating in the water, resting on your arms on either side of you in order to find your balance. Your feet must not touch the bottom. Ideally you want to lean your back against the side of the pool. The exercise: Keep the noodle folded in 2, between your thighs, and legs bent as if you were sitting in a chair. The noodle and your arms keep you afloat. Tense up your thighs against the resistance of the noodle and rotate from left to right. The routine: Perform 2 sets of 10 rotations. Flat stomachStarting position: Half stretch out on your back, resting your body on the noodle placed underneath your arms in order to support the back.The exercise: Lift your feet to the surface of the water, body horizontal and do a series of little kicks.Alternative technique: Spread your legs to about 20 cm apart and then close them.The routine: Perform 3 sets of 10. Lead up activity 2 Safety Considerations:Make sure students keep enough space between themselves.Watch carefully for proper form and technique in order to reduce the risk for injury.Provide students with lower intensity options if necessary. Lesson #2 out of 5Objectives:Psychomotor: Students will demonstrate proper form while lunging and squat jumping by keeping their knees above their toes at all times. Cognitive: Students will demonstrate knowledge of muscular endurance and power by defining the terms at the conclusion of the lesson. Affective: Students will demonstrate proper cooperation skills by practicing each exercise for 1 minute during whistle freeze. Equipment: Music Lesson Content: Lower bodyDiscuss muscular endurance and power at the beginning of class. At the end of class ask the students to define and describe these terms. 1. Begin class by practicing the following basic moves:Lunges:Beginner = 10 each leg; Intermediate = 17 each leg; Advanced = 25 each legBend your right knee and place your right foot a full stride ahead of your left foot.Jump up and switch arm and leg positions so that the left leg is now forward and the right leg is back.Each right-left cycle is one repetition.Make sure the right arm goes forward with the left leg.Squat Jumps:Beginner = 15; Intermediate = 22; Advanced = 30Begin bouncing with your feet about shoulder width apart.Jump high and pull your legs together at the top of the jump.Land with your feet apart.Bend your knees as you come down and straighten them as your rise.Crossovers:Beginner = 12; Intermediate = 20; Advanced = 30Jump to a side-stride position with legs slightly more than shoulder-width apart. The arms should be extended out to the sides at water level, palms facing out.Jump again, crossing one arm and leg in front of the other, palms facing in. Return to the starting position and alternate the arm and leg that cross in front on the return jump.Single-Heel lifts:Beginner = 15; Intermediate = 20; Advanced = 30Stand on right foot and lift left heel toward the buttocks.Lightly bounce, changing feet and snapping the right heel toward the buttocks.Do not let the pelvis rotate back into a sway position.Use abdominal muscles to stabilize the pelvis in a neutral position.Each right-left cycle counts as one repetition.Front Straddle Jumps:Beginner = 20; Intermediate = 26; Advanced = 38Begin bouncing with legs together.Jump up and swing legs into a front split position, then pull them back together before landing on the pool bottom.Bend knees for a soft landing and allow extra time to regain balance before jumping with the opposite leg forward in the split position.Each jump equals one repetition.Double-Heel Lifts:Beginner = 15; Intermediate = 20; Advanced = 30Bounce with feet pointing forward.Jump high, keep your knees down, and powerfully lift both heels toward the buttocks.Stabilize body with abdominal and gluteal muscles.Land on both feet and immediately perform the next double-heel lift.One-Legged Frog Jumps:Beginner = 14; Intermediate = 24; Advanced = 34Bounce on right leg and hold left knee bent in front.Hold arms out to your sides to help with balance.Push off hard with right leg and lift to join left knee, then drop right foot back to the pool bottom.Perform this for half of the repetitions, then switch to left. Quad Extensions:Beginner = 10; Intermediate = 15; Advanced = 25Hold your left thigh straight in front of you, foot dangling toward the pool bottom.Kick the lower leg away and then pull it back to the starting position.If this position causes back pain or is too difficult, lower the knee partway and kick from there.Hamstring Stretch:Hold for 10 secondsPlace your hands on the pool deck for balance.Lift your left foot straight in front of you onto the side wall of the pool.Place your foot where you feel a challenging stretch, but no sharp pain.Relax your shoulders, arms, neck, and back.Breathe slowly and gently, try to straighten your knee and push your heel toward the pool wall; hold for 10 seconds.Bend the knee to lower your foot. Repeat with the right leg.Hamstring Curls:Beginner = 15; Intermediate = 20; Advanced = 30Start with knees together, feet together on the bottom of the pool.Keep knees together as you raise your left heel up toward the left buttock and then push your foot back to the starting position.Kick up and down with equal force, reaching for full flexion (bending) and extension (straightening).Quad Stretch:Hold for 10 secondsBend your left knee and reach behind to grasp your left ankle with your left hand. Using your abdominal muscles, stabilize the pelvis into a “neutral” position to prevent “swaying”.Pull the left heel up toward the left buttock and maintain steady pressure as you feel a stretch in the quadriceps muscle. Breathe slowly and deeply for 10 seconds.Repeat with the right leg.V-Kicks:Beginner = 14; Intermediate = 20; Advanced = 30Swing your right leg up to a position right of center; under water both arms reach toward the right foot.As you drop the right leg, lift the left leg to a position off center to your left and swing both arms toward the left leg.Keep arms straight and near the surface to work abdominals. Lead up activity 1 (only place the aquatic activity cards around the pool that contain the above exercises)Safety Considerations:Make sure all students are practicing the exercises using proper form.Don’t allow any horse-play during whistle freeze. Lesson #3 out of 5Objectives:Psychomotor: Students will demonstrate proper form while participating in step up by having their entire foot on the step and by keeping their backs straight. Cognitive: Students will demonstrate knowledge of cardiovascular endurance and coordination by orally describing how each term relates to the lesson. Affective: Students will demonstrate cooperation skills by counting all repetitions out loud during the basic aquatic activities section of class. Equipment: Aquatic exercise step, MusicLesson Content: Abdominal work and step aerobicsDiscuss cardiovascular endurance and coordination at the beginning of class. During closure, check the students understanding of the terms by asking them to explain each one and how it relates to the lesson they participated in. 1. Start class by doing basic aquatic activities that work the abdominals. After going through each exercise once, repeat from the beginning. Start at beginner levels for round 1 and then switch to intermediate. Straight-Leg Deep Kick:Beginner = 15; Intermediate = 22; Advanced = 30Resting your back against the pool wall, straighten both knees as you lift your right leg to the water’s surface and push the left leg toward the pool bottom.Moving with strength, change leg positions so the right leg sweeps toward the bottom of the pool and the left leg reaches toward the surface. If you have lower-back pain, do this slowly with a narrow range of motion. Bicycling:Beginner = 15; Intermediate = 25; Advanced = 35Resting your back against the pool wall, bend your knees and kick in a bicycling movement. For maximum benefit, lift the knees as close to the chest as possible, raise the foot out of the water, then pull the heel in close to the buttock at the end of each kick. Pendulum:Beginner = 15; Intermediate = 20; Advanced = 30Resting your back against the pool wall, swing both legs as far as you can to the right, then to the left.Keep back against the wall as you sweep legs down like a pendulum.If this hurts your back you may bend your knees to decrease resistance. Scissors:Beginner = 14; Intermediate = 20; Advanced = 30Let your back rest against the pool wall.Extend both legs straight out in front of you and open them sideways.With a scissors motion, cross one leg over the top of the other. Open them, then continue crossing and opening them, alternating the top leg.Use as much force in opening the legs as you use in closing them. Slap Kick:Beginner = 14; Intermediate = 20; Advanced = 30Brace yourself on the side of the pool with one hand on the pool lip or gutter and one hand on the pool wall to support the lower back.Lift your hips and legs behind you and begin kicking with straight legs. Dig Deep:Beginner = 15; Intermediate = 20; Advanced = 25Cycle in the water for balance.Reach your arms straight out in front of your body, hands cupped, and facing down.Now pull your arms down past your hips and reach as far behind your body as you can.Flip your palms over and pull the arms forward until your cupped hands break the surface of the water in front of you. Lead up activity 4Safety Considerations:Properly space students throughout the pool. Watch for proper form and technique during all exercises. Provide lower intensity options during step up. Lesson #4 out of 5Objectives:Psychomotor: Students will demonstrate proper form while participating in the dumbbell workout by keeping their elbows close to their sides and fully extending their arms. Cognitive: Students will demonstrate knowledge of muscular strength by orally explaining and relating it to the lesson during closure. Affective: Students will demonstrate cooperation skills by counting all repetitions aloud during the dumbbell workout. Equipment: Aquatic dumbbells Lesson Content: Upper BodyDiscuss muscular strength. Check for student understanding at the end of the lesson. 1. Start class by warming up with these basic moves. Aqua Jogging:Aqua jogging should be done in deep water so your feet do not hit the bottom.Make sure the aqua jogging belt is tightened so it does not ride up.Try to replicate your normal running motion.Keep your hips aligned below or slightly behind your shoulders.Replicate running workouts, depending on fitness levels. Rocking Horse:Beginner = 15; Intermediate = 20; Advanced = 30Bounce on right foot and hold left leg straight in front.Extend arms straight out from your sides.Rock forward onto left foot and swing right leg straight behind you. At the same time, sweep both arms through the water until they are straight in front of you.Rock back onto the right leg, lifting the left straight in front and sweeping your arms back to your sides.Continue rocking forward onto the left foot and backward onto right foot, pulling arms forward and backward with each rock. Leg Swings:Beginner = 14; Intermediate = 20; Advanced = 30Bounce on left leg with right leg and arm stretched out in front of you.Swing right leg backward with one bounce.Right arm swings forward and back at the same time as your left leg.Perform half of the repetitions in this position then switch leg and arms to perform on other leg. Back Kicks:Beginner = 15; Intermediate = 20; Advanced = 30Stand on right leg with left leg straight behind you.Left arm is forward, right arm is back.Keep chest forward and chin down to protect the lower back.Jump and land on your left leg while swinging the right leg behind you and your right arm forward.Squeeze the right gluteal throughout the movement.Jump and land on your right leg while swinging the left leg behind, squeezing the left gluteal. Each right-left cycle is one repetition.Front Kicks:Beginner = 14; Intermediate = 20; Advanced = 30Lift right leg straight out in front of you while you bounce on the left foot.Reach forward with your left arm for counterbalance.Jump up and switch arm and leg positions so the left leg is now held straight in front and right arm is forward.Each right-left cycle is one repetition.Power Frog Jumps:Beginner = 15; Intermediate = 20; Advanced = 30Bounce with your feet together and your arms stretched out to your sides at chest level.Jump off both feet and lift both knees toward your chest. At the same time, sweep both arms forward to meet in front of you.Pull the arms back to their starting position as your feet return to the pool bottom.Arm Curls:Beginner = 15; Intermediate = 22; Advanced = 30Lean back slightly and continue cycling in the water for balance.Touch your palms to your chest with your elbows wide and at the surface.Hands are flat, fingers held firmly together.Hold your shoulders, elbows, and wrists stationary as you extend your arms straight out to your sides.Your elbows should not move forward or back, but rather remain straight out to the sides.Dips:Beginner = 8; Intermediate = 12; Advanced = 20Grasp the pool gutter with fingers facing forward or place your hands palm down on the pool deck.Jump up and straighten your elbows, supporting yourself.From this position lower yourself until the elbows reach a 90° bend, then push back up to the starting position. If this exercise is too difficult, start by holding yourself steadily in the starting position for several seconds.Lead up activity 5Safety Considerations:Make sure students remain properly spaced throughout the entire lesson.Students should be using proper form and technique with the dumbbells in dumbbell activity to reduce the risk of injury.Lesson #5 out of 5Objectives:Psychomotor: Students will demonstrate proper form of each exercise they choose to teach the class. Cognitive: Students will demonstrate knowledge of various types of exercises by providing the correct cues on their game day assignment. Affective: Students will demonstrate proper communication skills while teaching the class. Students will demonstrate proper cooperation skills while participating in the activities that their peers are teaching. Equipment: Aquatic activity cards, plastic bags, pencils/paper, noodles, aquatic exercise step, dumbbells, musicLesson Content: Game Day1. Warm up with lead up activity 3. Use all aquatic activity cards for the activity so that students can be reminded of all the exercises they have learned. Students will then be able to use these exercises in order to complete the main activity. Lead up activity 6Safety Considerations:When students are teaching their activities, make sure the pool deck is safe.Keep students who are not presenting properly spaced. Watch for horse-play during opening stations. PA and National StandardsPA:10.3.9D – Analyze the role of individual responsibility for safety during organized group activities. 10.4.9A – Analyze and engage in physical activities that are developmentally/individually appropriate and support achievement of personal fitness and activity goals. 10.5.12A – Apply knowledge of movement skills, skill-related fitness and movement concepts to identify and evaluate physical activities that promote personal lifelong participation. National:Standard 1 – Demonstrates competency in motor skills and movement patterns needed to perform a variety of physical activities. Standard 2 – Demonstrates understanding of movement concepts, principles, strategies, and tactics as they apply to the learning and performance of physical activities.Standard 5 – Exhibits responsible personal and social behavior that respects self and others in physical activity settings. ReferencesSources: Banks, R and Reimann, B. (2012, February). New aquatic activities and games for secondary physical education. The Journal of Physical Education, Recreation, and Dance, 83 (2), 13-23. Contact person:Erika FrankEmf5142@psu.edu(412) 916-1623 ................
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