Components of a Workout
Lasts 5-10 min, prepares your body for exercise and increases blood flow, helps your body adjust to the workout environment. Because pool water is often cooler, aquatic exercisers should spend some time warming up on deck before entering the water.
What is a Warm-up?
The three major elements to consider when developing a conditioning program
What is Endurance, Strength and Mobility
Three phases of a physical conditioning program
BONUS 300: explain each phase
Initial Phase: should include lower-intensity exercise, increase workload slowly and comfortably
Improvement Phase: begins when you reach min level of fitness, improves by increasing frequency, intensity or duration
Maintenance Phase: after you have achieved your desired fitness level, goal is to maintain than increase
Primary measure of intensity of exercise intensity, To measure briefly find your pulse by pressing lightly with your index and middle finger at the radial artery in the wrist or carotid artery in the neck, count the # of beats in 10 sec x 6, # of beats in 30 sec x 2 or # of beats in 60 seconds
What is your Heart rate?
All rescue and safety equipment outlined in _________, should be present before any underwater swimming is conducted
MCO 1500.52D
Last 5-10 minutes, helps the body recover from fatigue and may reduce muscle soreness later
What is a Cool-down?
refers to the ability of the muscular system to move the body through resistance, separated into two categories-general and specific
Strength
Identify these 3 principles:
utilizes various activities and provides for concurrent development of strength, endurance and mobility
allows body to heal from overload experienced
in order to progress, regular exercise of at least 30 min 5x per week is recommended
Balance
Recovery
Regularity
Besides Aquatic Conditioning Drills, what are the other two types of techniques
Aquatic Speed Drills-test your ability to travel short distances quickly
Aquatic Endurance Drills-test your ability to travel long distances efficiently, some within allotted time
Water Condition for underwater swimming
Clear water must be available to allow supervision
Stretching makes joints more flexible and improves range of motion. There are two types of stretches: _________ and _________
What are Dynamic and static?
Endurance is the ability for a Marine to exert themselves for a long period of time. There are two types: _______ and ________.
Muscular and Cardiovascular-Respiratory Endurance
Identify these 3 principles:
exercise must put sufficient stress on body systems to that they adapt beyond their current state
As muscles develop strength and endurance, gradually increase weight, resistance, and time
Use of different conditioning activities to maintain interest and prevent staleness
Overload
Progression
Variety
Developing aquatic mobility skills prepare you for many different challenges that may occur, What are the different activities to build that?
Underwater Swimming (increase confidence/lung capacity)
Strip Swim (add resistance as strength and endurance increase)
Water Aerobics (short distance sprints involving a variety of exercises, ex: cards)
Aquatic Games (build confidence while increasing strength and endurance)
What is the instructor to swimmer ratio when conducting an underwater swim? What should they observe?
one to one, upon completion of the swim they should be observed exiting the water and sitting down
During this, keep your heart rate in the target range for 20-60 minutes and should comprise of 50-70% of your workout time and distance
What is Aerobic Set?
Speed, Flexibility, and Coordination
this phase begins when you reach a minimum level of fitness needed to attain cardiovascular fitness
What is Improvement Phase?
How do you find an approximation of your Maximum heart rate (MHR).
Then how do you calculate a target heart rate zone for moderate intensity.
MHR=220-age
zone of target heart rate: (MHRx50%) to (MHRx70%)
Swimming an individual's heart rate should be 10-13 beats below that for similar exercise on land.
Two strokes that are energy efficient for underwater swimming
modified breaststroke and modified sidestroke
Conducted at least 2 times per week and include 8-10 exercises to target major muscle groups, Dry-land strength training is one effective way of improving muscular strength and endurance
What is Muscular-Development Set?
The ability to maintain the center of gravity of a body, ability to change direction quickly, and the amount of energy that is expended to accomplish a specific task are what three qualities of mobility
Balance, Agility and Power
Principle of _______ applies to training in two areas: muscles exercised in a given activity and the energy system used. Two major energy systems supply fuel to the muscles : aerobic (oxygen-using) and anaerobic (without oxygen).
Explain each part of F.I.T.T.
Frequency: how often you do an exercise
Intensity: How hard you work when you exercise, evaluated by target heart rate, rate of perceived exertion and talk test
Type: kind of exercise you implement in your training program
Time: Lower fitness levels should aim to maintain their heart rate with target heart rate zone for a minimum of 20-30 min or increase to 45-60 minutes, anything beyond that there are diminished returns
enhances the chance of "shallow water black out"-caused by cerebral hypoxia which happens because when the brain suffers a reduced supply of oxygen interrupting normal brain/body interactions
Hyperventilation