The Army Training System - AskTOP

Aquatic ExerciseAquatics is a mode of physicaltraining which helps one attain andmaintain physical fitness through exercisesin the water. It is sometimescalled slimnastics. Aquatic trainingcan improve muscular endurance, CRendurance, flexibility, coordination,and muscular strength.Because of its very low impact to thebody, an aquatic exercise program isideal for soldiers who are overweightand those who are limited due topainful joints, weak muscles, or profiles.The body’s buoyancy helpsminimize injuries to the joints of thelower legs and feet. It exercises thewhole body without jarring the bonesand muscles. Leaders can tailor thevariety and intensity of the exercises tothe needs of all the soldiers in the unit.Aquatic training is a good supplementto a unit’s PT program. Not onlyis it fun, it exposes soldiers to waterand can make them more comfortablearound it. Most Army installationshave swimming pools for conductingaquatic, physical training sessions.SAFETY CONSIDERATIONSOne qualified lifeguard is neededfor every 40 soldiers at all aquatictraining sessions. Nonswimmers mustremain in the shallow end of the pool.They should never exercise in the deepend with or without flotation devices.EQUIPMENTSoldiers normally wear swim suitsfor aquatics, but they can wear bootsand fatigues to increase the intensity ofthe activities. The following equipmentis optional for training:● Goggles.● Kickboard.● Pull buoy.● Ear/nose plugs.● Fins.● Hand paddles.SAMPLE TRAINING PROGRAM‘Warm-UpAs in any PT session, a warm-up isrequired. It can be done in the wateror on the deck. Allow five to sevenminutes for the warm-up.Conditioning PhaseSoldiers should exercise vigorouslyto get a training effect. Energeticmusic may be used to keep up thetempo of the workout. The followingare some exercises that can be used inan aquatic workout. (See Figure 8-21.)Side Leg-Raises. Stand in chest toshoulder-deep water with either sideof the body at arm’s length to the wallof the pool, and grasp the edge withthe nearest hand. Raise the outside legsideward and upward from the hip.Next, pull the leg down to the startingposition. Repeat these actions. Then,turn the other side of the body to thewall, and perform the exercise withthe other leg. DURATION: 30 seconds(15 seconds per leg).Leg-Over. Stand in chest-to shoulder-deepwater, back facing the wallof the pool. Reach backward with thearms extended, and grasp the pool’sedge. Next, raise one leg in front ofthe body away from the wall, andmove it sideward toward the other legas far as it can go. Then, return the legto the front-extended position, andlower it to the starting position. Repeatthese actions with the other leg, andcontinue to alternate legs. DURA-TION: 30 seconds ( 15 seconds per leg).Rear Leg Lift. Stand in chest-toshoulder-deep water with hands onthe pool’s edge, chest to the wall. Raiseone leg back and up from the hip,extend it, and point the foot. Then,pull the leg back to the starting position.Alternate these actions back andforth with each leg. DURATION: 20seconds (10 seconds each leg).8-19