Aquatic Environment
- 1. Aquatic Environment/Physical Laws 83-86 degrees for water fitness programs; water cools body faster than airfacilitates heat dissipation thus no overheating Water depthaffects impact, control of motion and body alignment; chest depth is suggested Wear shoes!Promotes good footing, shock absorbency, protects bottomof feet, provides added weight/resistance; better controland utilize water more effectively Resistance comes fromdragviscosity of speed of motion b/w limb and waterresistanceyou feel to movement in water Constants muscleload by water through full (ROM) Water is moreresistant to motion than air; 12 times moreresistant! Intensity Hand positioninghow you work through the waterresistanceincreases with speed and direction Train a muscle through full ROM it is difficult to push againstresistance in all directions when using fastmovement. We change intensity through length of lever arms (limbs), impact, resistive or assistivearms and with travel. Buoyancy Buoyancy decreases effects of gravity and reduces weight and bearing or compression on joints Neck depth-10% of body weight Chest depth-25-35% of body weight Waist depth-50% of body weight Proper alignment increases effectiveness and reduces injury Hydrostatic Pressure Fluid upon immersed body affects internal organs and bodily systems
- 2. Decreases swelling and pressurein lower extremities; aids in blood flow to heart Lower heart rate in water; increased tactile awareness of body parts HealthBenefits Increased capacity of respiratory and cardiovascular systems Increasevolumeof air inhaled/exhaled with each breathbreathing muscles are more fit Heart becomes stronger Strokevolume increasesgreater volumewith each beat, thus heart beats less Strengthens walls of blood vessels and development of capillary beds body extracts oxygen easier Increased bonedensitymuscles and tendons at jointattachments strengthen bones and connective tissue Stronger and moreflexible muscles protect joints frominjury Increaseefficiency in endocrine, lymphatic, and nervous systems Regular exercise promotes maintenance of functional capacity, muscle tissueand flexibility Benefits of WaterSpecial Populations Older Adults Slows aging processreducing jointcompression, gains in strength, retention in sensory, physicaland psychologicalfunctioning; increased balance and coordination Larger Adults Decreased risk for chronic disease Increased circulationstronger heartand lungs Increased stamina, strength, endurance Lower resting blood pressure
- 3. Increased body composition Increased life span Pre-and PostNatal Increased circulatory capacity Reduced swellingvaricoseveins and hemorrhoids Increased metabolism Eases gastrointestinal problems Aids in coordination/reflex pathways Strengthen muscles, tendons, ligaments Cardiovascular Disease Raise HDL and lower LDL Decreased muscle tension and increase flexibility for strokevictims Increased circulation due to hydrostatic pressure Promotes deeper breathing Increased balance Promotes weight loss Pulmonary, Musculoskeletaland Metabolic Increased ventilator efficiency Cardiovascular reconditioning Arthritis and osteoporosisimproved balance, muscles strength, coordination, posture, reduce risk of falls and injury Diabetesimprovementin sugar levels in Type2 Reduced need for insulin Increased body composition Reduced risk of cardiovascular disease Prevention of Type 2 diabetes