1. health and fitness

danitawatkins@yahoo.com
www.watkinsaquaticfitnesssolutions.com
386-Creative Aquatic Boot Camps
By Danita Watkins
Objective: When we think of Boot Camps, intensity comes to mind. Challenging our participants is
the goal. This workshop is designed to give the instructor the tools to create a great and unique aqua
boot camp. Using the unique properties of water, impact levels, equipment, and music can do this.
Putting all these key elements together can encourage participant adherence.
When we see the words “BOOT CAMP” we think of the following:
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High Calorie Burn
Intense workout
Fast moving Interval based exercises
Aqua Boot Camp challenges the mind and body:
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Aquatic boot camps encourage both mental and physical changes in participants.
This is why boot camps are so popular and in demand.
Encouraging words help participants push to the next level.
The creativity element of Aqua Boot Camp:
Where can we find the creative element that makes things interesting?
§ Properties of water
§ Different tempos
§ The pool itself
§ Music
§ You the instructor!!!!!!!!!!
We still need to think about the “Components of Fitness” in a boot camp
setting:
Even when participants want intensity, remembering to use the fitness components will
help with recovery of joints and muscles.
§ Cardio Respiratory
§ Strength and Endurance
§ Flexibility
§ Body Composition
§ Skill
Goal setting help prevent participants from becoming stagnant in your
exercise routine:
Here are some questions that instructors need to think about to encourage goal setting.
§ What are your participants looking to get out of the program?
§ What do you want them to come away from your class with?
§ How do you want to use progressive moves in order to give participants a
challenge?
§ Remember the boot camp format is not for every class, instructors need to look
at physical condition of their class participants.
§ As a aquatic boot camp instructor you must use encouraging, motivating words
to help move participants over the anaerobic thresh hold.
§ Being creative here is a great way to keep your class motivated.
Learning to use coaching skills along with movement cues can help give
your Aquatic Boot Camp participants success:
Coaching skills help the mental challenge of the workout.
§ You should approach your Aquatic Boot Camp not only as an exercise program,
but also as the beginning of a lifestyle change for your participants.
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You could incorporate a wellness and nutrition program along with the exercise
part of the program. This will hold your participants accountable for what they
do after they leave class.
Talk about healthy choices, and emphasize that this is not only changing them
physically but mentally.
Encourage TEAM work: A team that works together stays together.
AEA separates movements into different levels:
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LEVEL I---Movements start from an upright position in waist to armpit depth
water and contain the most impact. This is also called REBOUNDING.
LEVEL II---Involves “flexing at the hips and knees to in shoulder depth water
while executing. This level greatly reduces impact and can be used as a
modification. This is also called NEUTRAL.
LEVEL III---Moves are performed suspended with both feet off the bottom. This
move is also called SUSPENDED.
GROUNDED/ANCHORED---Moves are similar to Level II with no impact but is
different because one foot is on the bottom all the time.
ELEVATED—Moves, power or tuck jumps where the emphasis is not to propel
out of the water, rather to pull the knees forcefully toward the chest and then
forcefully away.
PROPELLED—Movements in the water simulate plyometric training on land.
The goal is to propel the body up and out of the water.
Properties of water can make your aqua boot camp different then land boot
camps:
Understanding how water creates work and why it makes it is different than land can
help an instructor open up to many possibilities.
§ Law of Inertia “CHANGE”
o The Law of Inertia states that any object in rest will remain in rest unless
acted upon by some force outside itself.
o Example of this would be “Changing Directions”.
o In water exercise there are basically three ways to use the law of inertia:
o Movement of the entire body
o Movement of the water
o Movement of the limbs
§ Law of acceleration “FORCE”
o Law of acceleration, which states the reaction of a body as measured by
its acceleration is proportional to the force applied, in the same direction
as applied force, and inversely proportional to its mass
o Example of this would be to have” BIGGER, HIGHER movements “of
arms and legs.
§ Law of Action/Reaction “ASSIST/IMPEAD”
o Law of action and reaction states that for every action there is a equal
and opposite reaction.
o Example is demonstrated in the actions of the arms and legs, as they
either work with each other (assisting arms/legs), or in opposition to each
other (impeding arms/legs). This is what makes combining arms and legs
more challenging in the water than on land.
§ Friction or drag
o Law of friction or drag is anytime you add area to your movement you
create more friction.
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Frontal resistance and drag is another factor affecting exercise intensity,
results from the horizontal forces of the water.
Example of this would be different “Hand positions and shape of objects”.
Creative Boot Camp Programming/Formats for intensity:
Using different ways to organize the intervals can be a fun way to work hard.
§ Circuits
§ Intervals
§ Intermittent Timing
Equipment:
Using different pieces of equipment can prevent over use issues.
§ Noodles
§ Rubberized Equipment
§ Hand Buoys
§ Weighted equipment
Types in Interval Training:
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Tabata – Invented in Japan by Mr. Tabata. He wanted to train his speed skaters
to be more efficient and more competitive. This interval last 4 minutes from start
to end, with 20/10 ratio of work to rest. There 8 sets of the 20/10 ratio, totaling 4
minutes.
40-30-20 pyramid interval – This is a HIIT program where the work and rest
ratio are structured in a pyramid style from HARD, HARDER, to HARDEST. The
rest periods are stacked in between a pyramid format. Pick one move and move
it to the next level.
30-20-10 Stacked Interval – This interval program is designed to pick a move
and transition from HARD, HARDER, to HARDEST in one minute. There are 5
sets and you pick one move and move it to the next level. NO ACTIVE
RECOVERY. The interval lasts a total of 5 minutes.
Levers combinations can add intensity:
Teach your participants that arm and leg use can give intensity.
Lever length: Changing lever length from short to long can add intensity.
§ Long arms and legs
§ Short arms and legs
§ Hand positioning
§ Slicing
§ Fisting
§ Flat Palm
§ Open Cupped Hand
Themes can add spontaneity:
Pick a theme of the day or week to bring fun and laughter into the class environment.
§ Basketball
§ Kickboxing
§ Soccer
§ Tennis
§ Jogging
§ Holidays
§ Games
§ Color
Music:
§ Music adds enthusiasm and excitement to a boot camp work out. Music is not
essential or necessary but music adds to the fitness magic. Different Beats Per Minute
(BPM) can enhance your Aquatic Boot Camp experience.
§ Using apps the can incorporate interval timing into any music is a great too.
§ Fitness music can also be bought with the timing already included.
Thank you
LET’S ROCK INTO THE POOL!!!!!!!!!!!!!!!!!!
Contact info
E-mail danitawatkins@yahoo.com Phone 636-233-4941
www.watkinsaquaticfitnesssolutions.com
386 – Creative Boot Camp Choreography
By Danita Watkins
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Bounce Center
Combo 1
• Jump tucks combo
o Jump tucks
o Jump Tucks forward and back
o Moguls
• Jog /run alternating
o Jog travel using both arms the same time
o Run to land tempo
Repeat Combo 1 X 2
Combo 2
• Jacks with big arms/Rockets
• Jog travel/ run alternating
Repeat combo 2 X 2
Combo 3
• Front Kicks/Front Kicks travel forward
• Wall jogging
• Back Kicks travel back
Repeat X 2
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Pyramid Intervals-40-30-20
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Jacks
Active recovery
Rockets
Active recovery
Turning rockets
40 sec
20 sec
30 sec
15 sec
20 sec
2. Jump tucks
Active recovery
Jump forward and back
Active Recovery
Frog jumps
Rocky Aqua Kick Boxing
BC
Combo 1
• Front punches
• Cross punches-----Cross punches with a heel jog
• Hooks-----Hooks w/ CC ski
Repeat Combo 1
40 sec
20 sec
30 sec
15 sec
20 sec
Combo 2
• Land tempo front punch with double bounces CC
• single CC w/ single hooks
• Flurries/run
Combo 3
• Hitch kicks front alternating
• Side knee pulls with alternating R then L
• Alternating side karate kicks
• Back karate kicks alternating
Pyramid style karate kicks front then back
8-4-2-2-4-8
Combo 4
• Hitch kicks front alternating
• Side knee pulls with alternating R then L
• Alternating side karate kicks
• Back karate kicks
Combo 5
• Jacks
• Jack legs down and up and
• Jacks suspended
• Fast neutral Jacks
• Jack and tuck neutral
• Fast neutral w alternating knee lifts
• Jack and tuck
Noodle Work--------------------------------------------------------------------------Combo 1
• Jacks with noodle push and pull
• Front kicks with toes to noodle (mountain climbers)
• Pendulum swings
Combo 2
• Noodles to shins
• Noodles with legs out
• Alternating with noodles to shin and legs out
Combo 3
• Jog w/noodle pushing and pull
• Jog w/noodle up in the air travel--- like in the army
• Jog alternating
• Jog travel with pushing noodle forward and run
• Jog travel back run
Repeat Combo 2
Repeat Combo 3
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Noodle-Upper Body Strength Training
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Arms push and pull noodle slow then fast--shoulders
Pull noodle down to thighs
Planks
Pushups with noodle under water
Pushups put hands together
Pushups put hands 12 inches apart
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Pushups put hands 24 inches apart
Fast pushups
Tabata Drills
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Cardio
Rockets
Run
Foggers
Run
2. Arms and upper body
Pushing arms out
Pulling arms in
Pushing pulling both directions
CC arms
3. Core-Noodle
Crunches w/ legs together
Bicycles
Sprinklers
Alternating flick kicks
Cool Down and Balance
Stretch with limbering moves side to side
Stretch from lower body to upper body
Balance moves R and L sides.
Thank You
danitawatkins@yahoo.com
www.watkinaquaticfitnesssolutions.com