Active IQ Level 2 Certificate in Fitness Instructing (Aqua) (sample manual)

Manual 

Level 2 Certificate in Fitness 

Instructing (AQUA) – Unit 

5-6 

Version AIQ004250

Sports specific 

To improve sports performance muscles must be trained with movements performed as closely as possible 

to the land or desired movement skill. 

Session structure should be the same as any other session, with an adequate warm up and cool down. 

The main segment will depend on the sport’s person’s reason for being in the water. This could be: 

• pre-season training 

• main season training 

• post-season training 

• cross training 

• injury rehabilitation 

Throughout the class particular attention should be given to: 

• replicating the activities carried out in the sport 

• improving flexibility in muscles that are vulnerable as a result of the sport 

• developing strength in muscles or other energy systems that are particularly used in the sport 

• developing strength in muscles not directly linked to the sport, to provide muscular balance and 

prevent injury 

As previously discussed, the use of equipment can increase the intensity of the activities as resistance 

increases with the additional surface area being used e.g. strapping water gloves to a tennis racquet will 

increase surface area and drag. 

Circuit training 

Circuit training can offer an effective alternative to the traditional structure of a water-based class. It can 

be designed to train all components of fitness and will add variety and motivation. 

Circuit training can be introduced as part of a traditional water-based exercise class as well as the whole 

class format. 

The circuit stations can be all cardiovascular training 

exercises, or all muscular strength and endurance 

exercises or a combination of both. 

Circuit design 

The format selected should be appropriate to 

accommodate the number of participants. It should also 

take into consideration the relevant aspects of the pool 

design such as depth and whether the poolside is 

accessible for exercises that may need assistance with 

maintaining balance in the water. 

It is more sociable and more motivational for participants 

to stay in small groups or pairs rather than working on 

their own on individual stations. Below are some 

examples of how a circuit could be laid out: 

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Circuit layouts 

Satellite circuits 

This is a circle or square of exercises around the edge of the pool. The 

advantage of this circuit is that exercises can be positioned according to 

pool depth. When using a square circuit, just having four stations at the 

corners of the pool means it’s easier for the instructor to manage. This 

can be used with the circuit formats: timed / repetition (see overleaf). 

ooo ooo ooo ooo 

ooo 

ooo 

ooo ooo ooo ooo 

Muscular strength and endurance (MSE) satellite and cardio centre 

This is a satellite of MSE exercises with everyone performing the same 

cardiovascular exercise in the middle for a certain amount of time. This 

can be used with the circuit format: timed / repetition / command. 

ooo 

ooo 

ooo 

ooo 

ooo 

ooo 

ooo 

ooo 

ooo 

Lines 

This uses stations along the poolside. Participants work in teams standing 

one behind the other and following the person at the front of the line who 

is following the exercise either on a circuit card or by instructor 

demonstration. Each line performs a different exercise, then the teams 

move into the next line. 

1 2 3 4 5 6 7 8 

o o o o o o o o 





Care needs to be taken when planning a line circuit that the exercises can be performed without unwanted 

travelling in the water so that the teams lose their ‘line’. Sloping pool depth can be used for different 

exercises although care must be taken as non-swimmers may get out of their depth. This can be used with 

the circuit formats: timed /command. 

Split circuit 

This is where the group is split into two teams with each team performing 

a different exercise. The advantage of this layout is that the instructor only 

has to demonstrate two exercises at a time. 

Group 1 Group 2 

oooooo oooooo 

oooooo oooooo 

oooooo oooooo 

oooooo oooooo 

oooooo oooooo 

Circuit formats 

Circuit formats provide the aqua fitness instructor with a wide range of flexible approaches to enable them 

to appropriately vary the type and structure of each session according to the pool environment, the 

participants and the overall aim of the session. 

The stations need to be kept to a reasonably small number as the instructor has to explain each one, and 

keep the participants warm at the same time. The instructor also has to be able to observe and correct 

technique at one or many stations at the same time. 

Circuit formats can be planned with the use of circuit cards, although not all poolsides can accommodate 

cards being displayed. 

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Timed circuit 

This is the most commonly used circuit format. The circuit is laid out and the participants are divided 

equally between the stations. 

The participants will start and finish the given exercises when the instructor indicates the start and finish 

of the workout time. The time selected would be between 1 and 3 minutes to allow sufficient repetitions 

in the water to gain maximum benefits. Once the exercise time is complete, the participants move to the 

next station. 

Timed circuits have a number of advantages including the fact that everyone moves around the circuit 

together and that the instructor has control of the overall time of the session. 

Repetition circuit 

The circuit cards used would display a choice of a number of repetitions at each station. The participant 

would then choose the number of repetitions they wish to perform. Once they have completed their 

repetitions they move onto the next station. The instructor needs to observe that this doesn’t cause a ‘traffic 

jam’ of participants. A ‘holding’ exercise could be performed by each participant once they have completed 

their repetitions. Once everyone is performing the ‘holding’ exercise the instructor can then ask the whole 

class to move onto their next station. 

Command circuit 

This type of circuit requires no circuit cards and it is performed on the instructor’s commands with all the 

participants performing the same exercise at once. 


Features of the Pool Environment 

Section Three 

By the end of this section the learner will: 

• understand the particular features of the pool environment that affect session planning 

Thermoregulation 

This is the process of water absorbing the heat generated from the body. As exercise intensity increases so 

does a participant’s core body temperature. This heat is dissipated or transferred to the water. This allows 

the participants to maintain a high intensity without the risk of overheating. On the other hand, some 

participants may not want the cooling effects of the water. 

Pool humidity and air temperature 

Pool areas are humid. Instructors should be aware when planning a session that they should be keeping 

themselves safe on the poolside and that they do not overheat. Likewise, the participants in the water, 

although they will feel cooler and more comfortable should still be encouraged to re-hydrate during and 

after the session as their bodies will still have lost fluids. 

If the air temperature is cold or there is a draft the instructor will need to adapt plans in to encourage arms 

and shoulders to be kept under the water’s surface in order to keep warm. 

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Music 

Section Four 

By the end of this section the learner will: 

• understand how to use music to enhance water-based exercise 

Music is one of the key elements in any water-based exercise class. It provides a rhythm or pace to which 

exercises are performed, and can assist the instructor with cueing changes in exercises. The music selected 

should also be motivating to both the instructors and the participants. 

Music sets the pace at which exercises are performed in most classes. Careful selection of music in each 

phase of a class is very important with regards to participant safety. The speed of music should allow for 

‘naturally’ slower movements to be performed effectively through a full range of motion. The music selected 

should match the average pace that the group is capable of working to. Less fit groups, seniors, pre and 

post-natal and obese groups will perhaps require a slower pace whereas fitter groups and sports specific 

individuals will be able to work at a faster pace. 

Below are the guidelines for music speed in a water-based session. Music choice needs to reflect the 

atmosphere of the specific class components and participants: 

Class segment Beats per minute Music type 

Warm up and stretch 125 – 135 bpm Lively and promotes a good atmosphere 

Aerobic 125 – 140 bpm Motivating and rhythmic with a steady beat 

MSE 120 – 130 bpm A strong regular beat is needed 

Cool down 

125 bpm or less 

Slower and more relaxing but still with a rhythmical 

beat to assist with pulse raising exercises to keep 

the body warm 

Whilst individuals should be encouraged to work at their own level, instructors should aim to keep the 

class together by working to the beat of the music. This helps with class control and motivation. Aqua 

instructors need to consider that “one pace for all” will not always be appropriate, but being able to work 

to the beat some of the time helps with speed and rhythm for the participants. 


Unit 6 Instructing a Water-Based Exercise Session 

Aim: To provide learners with the knowledge and skills required to deliver and evaluate a safe and effective 

water-based exercise session for a group of participants. 

Learning outcomes 

By the end of this unit the learner will be able to: 

• understand the principles of instructing water-based exercise 

• prepare self and equipment for water-based exercise 

• prepare participants for water-based exercise 

• instruct water-based exercise 

• improve participant’s performance in water-based exercise 

• bring a water-based exercise session to an end 

• reflect on providing water-based exercise sessions 

• support clients taking part in water-based exercise sessions 

Introduction 

Instruction means ‘giving information on how to perform something’ good. Instructional skills allow 

instructors to maximise the safety and effectiveness of a water-based exercise session. This success is 

achieved through the instructor’s ability to communicate clearly, interact successfully and evaluate their 

teaching methods. 


There are a number of benefits of water-based exercise for pre and post-natal women. Buoyancy provides 

support to the whole body. The weight of the growing baby along with the growing breasts, mean that 

expectant mothers will feel lighter in the water. The muscles therefore, that normally have to work to 

support this additional body weight will be able to relax. 

The joints and pelvic floor muscles will not be under stress in the water. If exercising on one leg the pelvic 

girdle also is under less stress in the water and there is less strain on the spine during bending and 

rotational moves. 

The resistance in the water slows movements down so that it is more difficult to exceed a comfortable 

range of movement. 

The temperature of the water will have a cooling effect preventing the body from overheating can be 

harmful to the foetus. However, movement needs to be maintained throughout the session to prevent 

excessive cooling. 

Class design for pre and post-natal women: 

• decrease intensity 

• decrease jumps / impact 

• decrease complexity – motor skills can decrease while pregnant 

• decrease width of stride 

• less sideways travelling - as there will be an increase of surface area around 

will be harder to drag sideways through the water 

• decrease speed 

• increase in flowing rhythmical movements 

• emphasis on posture and back stability 

the tummy that 

Older adults 

Ageing has a significant effect on the body. The skeletal, muscular, cardiovascular, respiratory and nervous 

systems are all affected. Age-related changes begin to occur at around 50 years of age. Listed below are 

some of the adaptations that can occur during the ageing process: 

• decreased synovial fluid – the fluid that lubricates the joints 

• decreased joint elasticity – leading to a reduction in joint mobility 

• decreased bone density 

• decreased vision and hearing 

• decreased capillarisation – poorer blood supply 

to the muscles 

• decreased fast twitch muscle fibres – less 

muscular strength and endurance potential 

• weakened pelvic floor muscles 

• impaired balance – reduced body awareness 

• poor short-term memory 

• decreased motor neurons – the nerves that 

transmit nervous impulses to the muscles 

• increased blood pressure 

• less efficient circulatory system 

• increased likelihood of disease in the 

cardiovascular and respiratory systems

Active IQ Level 2 Certificate in Fitness Instructing (Aqua) (sample manual)

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