Generic Notes and List of Movements for （通用的笔记和运动的列表）.pdf

Generic Notes and List of Movements for Shallow Water Aerobic Exercise Classes prepared by Lia Kidoguchi Equipment: 1 pair small Hydrofit buoys, or empty Chlorox plastic bottles optional: webbed gloves, kickboards, water woggles, optional: Aquasocks or Aquashoes General Hints and Tips • water level should be between umbilicus and armpit, the deeper, the less impact and the more calories burnt • always land on ball of foot, roll onto whole foot (heel touches down!), push off with ball of foot • to lower impact, bend knees on landing • never ever lock any joints • arm movements stay completely in or completely out of water, don’t change medium halfway • students should have all equipment handy (spur of the moment teaching) • I give lots of verbal cues, therefore: no talking no music same vocabulary • new class or lots of new students: from deck, else I get in myself to protect my body, my voice to be among my students (we, not you) to share my students’ workout to set pace (no music) to stay aware of difficulty/problems with transitions etc. • new students are invited to be close to me to watch, to also see/hear me better, and I see them better….. Structure of Class: • warm-up: easy, short lever moves, large muscle groups to get feeling for being in the water socializing exchange of news/info set up posture • dynamic stretches: long lever moves, some part of body keeps moving while other parts are stretched • cardio section aerobic warm-up (more short lever moves, arrive in target HR zone) aerobic/circuit/interval training at various intensity levels (various