Strength Training in Waterby Christine Alexanderauthor of
ACSM recommends strength training2X a weekStrength training in water is an option that requiresan understanding of the properties of water1. Archimedes Principle2. Buoyancy3. Viscosity4. Inertia5. Acceleration6. Action/Reaction
Archimedes Principle – a body will float if it displaces water weighingmore than its own weight.Translation: Some things float in water, including this rubber ducky,and many of your clients and their limbs.Buoyancy – a force acting in the opposite direction to gravity.Translation: If you push the rubber ducky underwater, it will rise backto the surface of the water.
Viscosity – the friction between molecules of a liquid causing the moleculesto tend to adhere to each other and to a submerged body.Translation: The water has 12-14 times more resistance than air.Inertia – an object will remain at rest or in motion with constant velocityunless acted upon by a net external force.Translation: Stopping or changing direction requires more effort thancontinuing with the same movement.
Acceleration – the rate at which a body changes speed is directlyrelated to the force applied.Translation: Pushing harder against the water increases the intensity.Action/Reaction – for every action there is an equal and oppositereaction.Translation: A forceful action in water will noticeably pull the body inthe opposite direction.
Concentric contraction – the muscle shortensEccentric contraction – the muscle lengthensAll contractions are in water are concentric contractions,because the resistance of the water is in all directions. Ifeccentric contractions are desired, equipment must be used.
Submerge the arms when performing upper body exercises.Bend the knees to lower the body if necessary.Elbow flexion –concentric bicepsElbow extension –concentric triceps
Shoulder flexion –Concentric anterior deltoidShoulder extension –concentric posterior deltoid /latissimus dorsi
Shoulder abduction –concentric deltoidShoulder adduction –concentric latissimus dorsi
Transverse shoulderabduction – concentricposterior deltoidTransverse shoulderadduction – concentricpectoralis / anterior deltoid
Knee flexion –concentric hamstringsKnee extension –concentric quadriceps
Hip flexion –concentric iliopsoasHip extension –concentric gluteus maximus
Hip abduction –concentric gluteus mediusHip adduction –concentric hip adductors
Trunk rotation –concentric obliquesTrunk flexion –concentric obliques
Trunk flexion can be performed standing or suspended on anoodle
To increase intensity, take advantageof the properties of water: BuoyancySquatsLunges
To increase intensity, take advantageof the properties of water: ViscosityA hand closed in a fist or a hand sliced sideways through thewater creates minimal resistance.An open, cupped hand with fingers slightly spread is moreeffective at pulling water.
To increase intensity, take advantageof the properties of water: Inertia – Combine exercises, such as shoulderadduction & abduction with transverse shoulderadduction & abduction Acceleration – Push harder against the water Action/Reaction – Combine an exercise that pulls thebody in one direction with travel in the oppositedirection, such as transverse shoulder abductionwhile traveling backward.
The shoulder joint is a shallow ball & socket joint,built for flexibility.
Things NOT to do:Avoid wall hanging exercises.Avoid suspending the body fromequipment under the armpits orheld in the hands.
Things NOT to do:Transverse shoulder abduction with the thumbs downcauses shoulder impingement.
Things NOT to do:Plunging the arms in & out of the watermay cause a shoulder injury.
Weighted equipmentWrist weightsAnkle weights
Weighted equipment Elbow flexion – concentric bicepsElbow extension – eccentric bicepsShoulder flexion – concentric anterior deltoidShoulder extension – eccentric anterior deltoidShoulder abduction – concentric deltoidsShoulder adduction – eccentric deltoidsTransverse shoulder abduction & adduction – primarilyisometric deltoids to hold the arm up at shoulder height Diagonal scapular retraction – concentric trapezius &rhomboids Diagonal scapular protraction – eccentric trapezius &rhomboids
Weighted equipment Knee flexion – concentric hamstringsKnee extension – eccentric hamstringsHip flexion – concentric iliopsoasHip extension – eccentric iliopsoasHip abduction – concentric gluteus mediusHip adduction – eccentric gluteus medius
Buoyant equipmentDumbbells, noodles, cuffs
Buoyant equipment Elbow extension – concentric tricepsElbow flexion – eccentric tricepsShoulder extension – concentric posterior deltoid / latissimusShoulder flexion – eccentric posterior deltoid / latissimusShoulder adduction – concentric latissimusShoulder abduction – eccentric latissimusTransverse shoulder adduction & abduction – primarilyisometric latissimus / lower trapezius to hold the buoyancyunderwater Diagonal transverse shoulder adduction – concentric pectorals Diagonal transverse shoulder abduction – eccentric pectorals
Buoyant equipment Knee extension – concentric quadricepsKnee flexion – eccentric quadricepsHip extension – concentric gluteus maximusHip flexion – eccentric gluteus maximusHip adduction – concentric adductorsHip abduction – eccentric adductors
Exercises to tryAnkle touch – concentriclatissimus, eccentric latissimusDumbbell squat – eccentricquadriceps, concentricquadriceps
Exercises to tryCrunchSide to side extensions
Exercises to tryCuff lunges - eccentricquadriceps & gluteus maximus,concentric quadriceps & gluteusmaximusCuff side kick – eccentricadductors, concentric adductors
Drag equipmentWebbed gloves, paddles, kickboards,bells, resistant arm trainers, leg fins
Drag equipment Drag equipment elicits concentric contractions ofthe agonist muscles similar to submergedmovement. Resistance is greater however, because of theincreased surface area. Continuous movement with drag equipmentcreates turbulent water activity. The antagonist fires in an eccentric contraction toslow the movement and change direction.
When you abduct your shoulders with webbed gloves,your medial deltoids contract concentrically. But thenyour latissimus fires eccentrically to slow themovement and change directions to a shoulderadduction.
Exercises to tryCross-country ski with powerarms using webbed glovesChest press and standing rowwith resistance bells
Exercises to tryPaddles – free hold positionPaddles – hand brace position
Exercises to tryKickboard chest pressKickboard row
Rubberized equipmentSelect tubing made specifically for water as pool chemicals willquickly break down the rubber.
Rubberized equipment Muscle action created by rubberized equipmentis the same in water as on land. Any muscle action away from the anchored pointis resisted and concentric. Any muscle action toward the anchored point isassisted and eccentric.
Exercises to tryRowShoulder abductionElbow flexion
Stretch after strength trainingSince buoyancy supports the joints, greater range ofmotion can be achieved in water than on land.
Become familiar with the aquatic environment and use appropriateequipment movements for an effective strength training workout,and your clients will keep coming back for more.
Bibliography ACSM (2007) Physical Activity and Public Health Guidelines. RetrievedApril 28, 2011 from American College of Sports Medicine: www.acsm.org Adami, Mimi Rodriguez (2002) Aqua Fitness. New York, NY: DK Publishing AEA (2010) Aquatic Fitness Professional Manual. Champaign, IL: HumanKinetics Alexander, Christine (2011) Water Fitness Lesson Plans and Choreography.Champaign, IL: Human Kinetics Hydro-Fit Choreography Library. Retrieved April 28, 2011 from Hydro-FitAquatic Fitness & Therapy: www.hydrofit.com Ivens, Pauline, “Contraindications in Water Exercise.” MAAP ContinuingEducation Training, Dallas, TX, October 2, 2004
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