Planes
Cross Country Ski is in this plane of movement
Saggital
In Aquatic Choreography, Depth Levels I, II and III can be described as...
I: Standing upright
II: Hunkered down, shoulders under water
III: Suspended (feet off floor)
One way I cue my hard of hearing students is ______
Visual cueing (deck teachers)
Hand cues (in pool & deck instructors)
Other????
The Rectus Abdominus crosses this joint _________
Spine
Two ways an instructor can protect his/her voice while teaching are________
Drink water
Use non-verbal cues
Twisting is in this plane
Transverse
You could increase intensity in Level II exercise by_____________
Increasing Range of Motion
Using friction by sliding feet along pool floor
??????
Participants should never talk with each other during my class. True/False
False. Socialization is important for this population.
Many people mistakenly think moving this joint means you're working your abs.
Hip flexors (iliopsoas)
Instructors can prevent falling during deck teaching by _____________
Using a non-skid mat
Holding a stick to help balance & stability
Using a "frame"
Other??
An example of a "multiplanar" movement is....
Jack legs/ski arms, etc.
These are two ways one could decrease intensity in Level I exercise
Shortening lever length
Encouraging smaller ROM
Using 1 plane of movement
Giving "breaks"
As an instructor, I can contribute to prolonged neck hyperextension in my students by________
Having them continually look up at me teaching on the deck - especially those who are in closest proximity to me.
Two ways I can increase core involvement in Cross Country Skiing are ____________
Travel sideways
Suspend and tilt
Use unilateral arms or legs
Increase lever length
Other????
This property of the water makes raising arms quickly/ballistically in and out of the water unsafe.
Surface tension
Shoulder ab/adduction is in the __________plane
Frontal
This is why Rocking Horse with biceps/triceps arms is less intense than with shoulder transverse ab/adduction
The lever length is shorter.
(May also say the movement is in one plane)
4 problem joints for seniors are ______________
Knees, hips, shoulders, neck
Alternating Aqua Dumbbell side press-downs work my obliques. True/False
False. Again, you need to move the spine to work these muscles.
Doing only triceps work with no biceps work can be unsafe to (this) joint because________________
The elbow - muscle imbalance
You decided to add a "multiplanar" move to your choreography because
You want to add variety, increase intensity, improve posture/balance........etc.
"Tire Run" is more intense when traveling than in place because of______
Frontal drag resistance
Two ways I help improve balance and coordination of my participants are ______________
Change direction
Do unilateral work
"Freeze" (hold) balance after doing cardio burst
More??????
The simplest way to engage the transverse abdominis is to _____________
Exhale hard. TA muscles compress the abdomen and take the pelvis into a posterior tilt.
Abdominal bracing????
The muscles used to stabilize the scapula while standing in chest deep water with immersed Aqua dumbbells are _______________
NOT the scapular depressors or adductors, but the *Scapula elevators and abductors are doing eccentric contractions or holding isometrically during virtually ALL of class for some of our participants!