Water-based Exercise (sample manual)

Manual
Instructing Water-
Based Exercise
Version AIQ006854

Section summary
DUTY OF CARE
FOR FITNESS
PROFESSIONALS:
Personal safety.
Client safety.
Environmental safety.
Equipment safety.
RECORDING AND
STORING CLIENT
INFORMATION
CONFIDENTIALLY:
Keeping paper records in locked
files.
Storing electronic records using
secure systems with passwords.
Not disclosing client information to
other people or third parties.
Ensuring information is transferred
securely.
Using information only for its
intended purpose.
Keeping records only for as long as
they are required.
Disposing of records securely.
ETHICAL PRACTICE:
Professional action must bring no harm to clients.
Clients have the right to choose their own direction.
Be faithful to clients, the profession, the employing organisations and ultimately yourself.
Be just and fair to all clients, thereby ensuring non-discriminatory professional actions.
Be of benefit to clients by promoting their welfare.
Treat all clients with dignity and respect.
Be fully accountable to clients.
Maintain clear and unwavering professional boundaries.
PERSONAL INSURANCE
REQUIREMENTS FOR
A WATER-BASED
INSTRUCTOR:
Public liability insurance.
Personal liability insurance.
Professional indemnity
insurance.
Business equipment insurance.
MUSIC LICENSING
REQUIREMENTS FOR
A WATER-BASED
INSTRUCTOR:
Performing rights society (PRS)
for Music Ltd.
Phonographic performance Ltd
(PPL).

Section summary
THE ROLE OF A
WATER-BASED INSTRUCTOR
IS....
1 Playing a key role in participants experience and
supporting habitual participation.
2 Motivating participants to adhere to exercise to
support long-term health-related behaviour change.
3 Conducting pre-exercise screening.
4 Providing sound demonstrations of exercises and
use of small equipment.
Water-based instructors have knowledge
and an understanding of the variety of
classes oon offer, and are able to signpost
clients to the most appropriate session
based on their needs.
CARDIO
MIND AND BODY
STRENGTH AND CONDITIONING
5 Referring participants to other exercise or health
professionals, when appropriate.
6 Planning safe and effective water-based exercise
programmes.
7 Providing ongoing monitoring and programme
review to ensure programmes remain engaging
and varied.
8 Providing a positive participant experience,
engaging with and building rapport with
participants before and after the class, as well
as supporting safe and effective exercise
technique during the class.
9 Taking responsibility for health and safety, as
well as checking equipment in the water-based
exercise environment.
Social support
and inclusion
Showing that you care
and responding to
all client requests in
a positive manner,
even if they appear
unreasonable.
Equality
Enjoying equal
rights and being
of the same
importance.
PROVIDING EXCELLENT
CUSTOMER CARE:
Presentation.
Positive first
impression.
Professional.
Going the extra
mile.
Supporting clients.
Teamwork.
Communication skills.

The key considerations when planning and instructing water-based exercise
Section 3
Managing risks and promoting safety in the pool environment
Water-based classes are a lot of fun and have many benefits. However, there are a number of risks and hazards that
the instructor needs to be aware of and mitigate, for their own and their participants’ safety.
Risk/hazard
First aid needed or
an emergency with
participants in the class
or other swimmers.
Pool temperature.
Mitigation
A qualified lifeguard should always be on hand where
possible. If an instructor is teaching alone on poolside,
they must ensure they have a way of contacting other
members of staff or someone responsible for the pool
without leaving the pool area.
Make sure you know the location of the nearest phone,
first aid kit and, where possible, defibrillator.
It is recommended that classes be conducted in water
temperatures between 83–86°F (28.3–30°C).
Awareness of pool type.
Pool depth.
Pool floor.
Most public swimming pools are regulated at 29°C.
Temperatures colder than 75°F cause a net loss of body
heat.
Ensure you are aware of the pool temperature before you
start the class.
It is important that the instructor familiarises themselves
with the characteristics of the pool in which they will be
working, and that they design programmes accordingly.
Participants should be advised to exercise at a depth
appropriate to their height (chest level) in a pool where
the floor is sloping.
Non-swimmers and less confident participants should
be organised to ensure their safety and comfort, and to
increase their confidence level, at all times. Ask these
participants to move towards the edge of the pool so they
know they can hold onto it if needed, and ensure their
feet can easily touch the ground while water is no higher
than chest level.
The surface of pools can vary from being smooth to
slippery. Some old pools may have loose or cracked tiles.
Participants should be encouraged to wear pool shoes for
protection against injury and to aid grip where necessary.
Instructing Water-Based Exercise
Poolside.
The poolside floor can become very slippery when wet and
the instructor should take precautions for their own safety.
Poolside matting is advisable and trainers with good grip
should be worn. Early arrival, to make sure the poolside
has been mopped and is reasonably dry, is a must.
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Section 6
Planning a safe and effective water-based session
Jogging
Description:
Pick up right foot, push off left foot, land on the right foot with left foot
lifted. Repeat on the other side.
Teaching points:
• Land toe–ball–heel.
• Bend knees on landing.
• Keep hips facing forwards.
• Chest lifted.
• Shoulders back and down.
Variations:
• Jogging can travel forwards, backwards and in circles – arms will need
to assist by pulling or pushing the water.
• Lift knees higher in front of the body.
• Bring the heels up towards the buttocks.
Figure 6.10: Jogging
Description:
Start in basic stance. Stride legs alternately backwards and forwards in a
jumping movement. Move arms in opposition to legs.
Cross-country ski
(‘spotty dogs’)
Teaching points:
• Keep knees bent on landing.
• Keep elbows slightly bent.
• Keep hips facing forwards.
• Keep arms in the water.
• Chest lifted.
Variations:
• Turn in a circle.
• The rock can be with straight legs, making it look more like a ‘swing’ –
this is called a ‘pendulum’. The arms sweep down in the water in the
opposite direction to where the body weight is ‘swinging’.
Figure 6.11: Cross-country ski (spotty dogs)
ACTIVITY
Tick the motor skills that are challenged in each of the exercises listed below.
Exercise Motor skills challenged
Balance Coordination Agility Power Reaction time Speed
Jumping jack
Side squat
Jogging
Cross-country ski
Table 6.3: Motor skills that are challenged in different exercises
70
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Section 6
Planning a safe and effective water-based session
Jump rope – Deep and shallow water
Noodle
Hold onto the ends of noodle, hands shoulder-width apart.
Noodle in front of body to start.
Lift knees to chest and jump legs over the noodle in front of it.
Lift knees to chest and jump both legs back over noodle to start position.
Teaching points:
• Lift knees high up towards chest.
• If in shallow water, land with feet on the floor, bend knees and put
heels down.
• Push hands down on noodle as knees come to chest, to make a gap
for legs to jump through.
Variations:
• Jump over and jog x4, jump back and jog x4.
• Try the leg pattern, using noodle as a floatation aid.
Cross-country ski with a chest flye – Deep and shallow water
Water bells, hydro discs or mitts
Start cross-country legs holding equipment.
Chest press:
Table 6.20: Deep and shallow water jump rope
• Push both arms forwards under the water at shoulder height.
• Bend elbows and pull arms back.
Chest flye:
• With arms out to sides at shoulder height and palms facing forwards.
• Draw arms towards each other and pull arms back apart.
Variations:
• Jog with wide and narrow chest press arms.
Single knee lift with a punch forward – Shallow water
Water bell, hydro discs or mitts
Table 6.21: Deep and shallow water cross-country ski and chest flye
Lift right knee and push left arm forward, keeping the equipment underneath
the water.
Repeat the same number of reps on the other side.
Teaching points:
• Keep chest lifted.
• Turn thigh of lifted knee slightly out (externally rotated).
• Twist in waist.
Variations:
• One knee lift and one star jump. Repeat with other knee lifting.
Table 6.22: Shallow water single knee lift and punch
86
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Instructing safe and effective water-based exercise
Section 7
Working with other professionals and sharing participant information
There are occasions when instructors will need to work with other professionals, which at times means that the
participant information must be shared.
Examples of these situations include:
• The participants’ needs are beyond an instructor’s scope of practice, e.g. the participant has a physical or
psychological condition identified as medium or high risk when using risk stratification models.
• The participant requires complex dietary advice.
• You have concerns over the participant’s welfare, or other people’s welfare in relation to the participant.
You must only share participant information with others if you:
• Get the participant’s permission; or:
• Feel the participant or others are at risk of harm.
Reasons for temporary deferral of exercise
There are times when a participant will need to defer exercise. This can be
due to a number of issues – here are some examples:
• Illness, such as a cold or flu. Sufferers are advised to delay exercise
until they are feeling better.
• Pregnancy, which can require GP clearance before exercise can
commence. This is covered in the PAR-Q form.
• Health changes; these should be reported and could require referral
to a GP.
• Inappropriate clothing or footwear.
• Inebriation; water-based activities must not be done under the
influence of alcohol.
Instructional and coaching methods to support
participants’ performance
Teaching classes is an art form, and, like any form of art, it takes practice to make progress and improve. Remember,
not all instructors will instruct in the same manner; there are several instructing and coaching methods available,
and they can be adapted to suit your personality.
Instructing Water-Based Exercise
Once you have a goal and outcome for the session and have decided on the training protocol and exercises, it is
important to practise what you say and how you are going to communicate with the class, so that they reach the
goal you have planned for.
To be able to deliver a great water-based experience, follow this coaching model:
I
Instruct
C
Coach
M
Motivate
Figure 7.2: The ICM model
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