music to compensate for the increased echo effect in the pool area and so as not to mask the instructor's
verbal cues.
Exercises should not be too complex especially for beginners. Demonstrate moves, especially proper
weight transfer on deck so it is visible to the participants. Conducting the majority of the class from the
deck has two advantages. Primarily, it allows the participants to see and hear you clearly. Secondly, it
provides the instructor with a better view of the participants for safety concerns. Remember, this is their
workout not yours. Have the participants spread out. More space will be needed for each participant than
the 5 x 5 foot area recommended for land-based exercises. For water-based exercises, a larger area of
about an eight foot circle (4 ft radius) is needed to accommodate drifting and shifting in the water as well
as extended kicks.
A typical class should last about 50 to 60 minutes with a 5 to 10 minute warm up and a similar cool down
and stretching period. This will provide a full 30 minute cardio training period. The class should begin with
simple moves to allow the participants to become accustomed to the buoyancy of the water.
It is equally important to maintain hydration even in water-based classes. The body continues to perspire,
although not as noticeable when it is immersed in water. Thirst triggers may not be as effective when the
body is immersed in water. So, it is important to advise the class to bring their water bottles and use them
regularly.
Coordinated Movements
Corresponding movements are those where the arm and leg on the same side of the body move together.
In opposite movements, the arm on the one side of the body moves in the same direction as the leg on
the opposite side of the body.
Double movements are those where both arms move together in the same direction, while in singles, only
one arm moves at a time.
Corresponding - refers to same side as in left arm and left leg
Opposite - refers to opposite side as in left arm and right leg
Doubles - refers to opposing arm and leg as in left arm and right leg
Singles - refers to a single side as in left arm only
Class Components
The primary focus of water-based exercises is the legs, which contain the largest muscle mass. Moves
include kicks, leg extensions, knee lifts, squats, marching and jogging. The first few classes in any
workout generally focus on the moves, proper form, and breathing techniques. As the participant becomes
more familiar with the class and instructor, they will be able to increase the intensity of the workout. Start
moves slowly and then gradually pick up speed. Always land on the ball of the foot and then roll to the heel
with entire foot on the floor. It will not be as easy to maintain coordination with the music, so limit each
exercise routine to about 25 repetitions.
Basic Stance - stand with feet facing forward, shoulder width apart and knees relaxed. Arms on hips or at
the side
Bob - jump with both feet simultaneously, knees kept soft
Boxer - jump twice with the left and then twice with the right foot, knees kept soft
Bent Leg Jump - jump from one foot to the other and back as in modern dance or ballet