Transcript Aquatic exercise

Aquatic exercise
นิภาพร ทองหลอม
Hydrotherapy vs. Aquatic exercise
• Treatment
• Rehabilitation
▫ Flexibility
▫ Muscle re-education
▫ Increase ROM
▫ Strengthening
▫ Balance control
▫ Decrease in Spasticity
• Physical fitness
▫ Cardiorespiratory
endurance
▫ Muscular strength
▫ Muscular endurance
▫ Flexibility
▫ Body composition
Physical Fitness
• Using heart rate to measure intensity
▫ Resting heart rate
▫ Maximum heart rate
▫ Working heart rate
▫ Minimum working heart rate
▫ Maximum working heart rate
▫ Optimum working heart rate
▫ Target zone
▫ Recovery heart rate
Karvonen Formula for water exercise
Maximum HR = 220 - age
HR reserve = Maximum HR – Resting HR
Karvonen Formula for land base exercise
Maximum working HR (land base exercise)
= HR reserve X 0.5 (intensity level) + resting HR
Minimum working HR (land base exercise)
= HR reserve X 0.85 (intensity level) + resting HR
Karvonen Formula for water exercise
Minimum working HR for Aquatic exercise
= minimum working HR (land base exs.) – 17 bpm.
Maximum working HR for Aquatic exercise
= minimum working HR (land base exs.) – 17 bpm.
Intensity Evaluation Methods
• Rate of Perceived Exertion
http://www.mehn.org.au
Type of Aquatic exercise
• Water aerobics
• Water walking
• Water toning
• Strength training
• Flexibility training
• Shallow-water jogging
• Sport-specific and sport-conditioning workouts
• Etc.
Water aerobics
“ a wide variety of dance and calisthenic moves
done in the water”
Format for Water aerobics
Warm-Up
 Thermal Warm-Up (Musculoskeletal warm-up)
 Prestretch
 Cardiorespiratory warm-up
The Cardiorespiratory Workout
Mode
Duration
Intensity
Frequency
Cooldown
Warm-up
• Muscle fluidity
•
contraction efficiency (force & rate)
• Muscle elasticity and sensitivity
• Flexibility of tendons
▫
•
risk of injury
Metabolic reaction in the muscle
 Fat burning
•
oxygen intake rate
Thermal warm-up
• 3 – 5 mins.
•
blood flow to the muscles and soft tissues
•
blood and oxygen moving to synovial fluid
•
internal body temperature (1 – 2 degrees)
•
muscle temperature
Prestretch
• Prevent injury during high intensity workout
• Usually held 5-10 sec. during the prestretch
• Stretch major muscle group
Cardiorespiratory warm-up
• Gradually overload the heart, lungs, vascular system
• Increase the oxygen demands on the heart
• Increase core temperature of the body
The Cardiorespiratory Workout
• Goal for improve Cardiorespiratory system
▫ Mode:
 large-muscle activity that is maintain continuous and rhythmic
in nature
 Legs must be moving continuously
▫ Duration: 20 – 30 mins.
▫ Intensity: 50% - 85% maximal heart rate reserve
▫ Frequency: 3 – 5 times a week
Cooldown
• Return blood to the heart to move toward a resting level
• Prevent the pooling of blood in the extremities
• Reduces muscle soreness
Equipment
• Not necessary
▫ Increased intensity of aerobics program by resistance of water,
positioning of limbs and body , and force of movement
• Other equipments: assisted / resisted
▫ Webbed glove
▫ Paddles
▫ Footware etc.
Water depth
• Midriff to armpit
• Shallower water could lead to stress fracture and other
overuse injuries
Music
• During water aerobics is usually in the 130 – 160 bpm
▫ Shallow water [hip to waist] 150 -160 bpm
▫ Dept water 145 bpm
Test
A man 20 years old, resting HR 70 bpm. What is
a target zone for water aerobics and land base
exercise?
Answer
• Land base exercise
= 135 – 180.5 bpm.
• Water aerobics
= 118 – 163.5 bpm.