WELLNESS AND HUMAN PERFORMANCE DIVISION

GENERAL COURSE OUTLINE

PED 139 Aquasize (0-1) .5 hours Course Course # Course Title (lec-lab) Sem. hours

Course Description:

Provides an in-water exercise program which emphasizes the development of cardiopulmonary endurance, flexibility, muscle strength, muscle endurance and general movement efficiency. Music is used to help motivate the students. The fitness guidelines followed in this course are designed for the apparently healthy individual and are not designed for individuals with known cardiovascular, pulmonary or metabolic diseases. Students are encouraged to see a physician before embarking on any exercise program. Students need not be able to swim to participate. May be repeated up to a maximum of one credit hour.

Prerequisite: None

Topical Outline:

I. Exercise Principles of Water Exercise

• A. Monitoring heart rate
• B. frequency, intensity and duration
• C. Water Buoyancy and its effect on movement and muscles
• D. Muscle strength and muscle endurance
• E. Flexibility

• A. Proper exercise attire
• B. Showering before entering
• C. Proper footwear in and out of the pool
• D. Effects of very hot water and cold water on the body
• E. Effects of smoking on the body as it relates to exercise
• F. What and how much food to ingest before exercise
• G. Proper body mechanics in the water
• H. Modifying movements in the water

• A. Less stress on muscles and joints
• B. Natural resistance of the water to assist in developing muscle strength and endurance
• C. Continued massage of the muscles which also aides in improved circulation

• A. Warm-up
• B. Gradual increase in intensity
• C. Aerobic portion
• D. Gradual decrease in intensity
• E. Toning/strength work
• F. Cool down/stretch

Student Outcomes:

1. Students will be able to demonstrate basic water skills properly and safely.
2. Students will be able to monitor their pulse rate.
3. Students will be able to modify water skills as necessary.
4. Students will understand how the water affects the body during exercise.
5. Students will be able to work aerobically for twenty or more minutes.
6. Students will be able to demonstrate improved muscular strength and endurance.
7. Students will be able to describe how certain lifestyle choices effect water exercise.

Method of Evaluation:

Participation, attendance, and test. Students may also opt to attend a wellness seminar.

Textbook/Instructional Materials:

Current information is on file in the divisional office.

Prepared By: Renee Zellner

Date: January 2001