Aquafitness

Training for fitness instructors, swim centre staff, rehabilitation professionals, sports coaches. Learn how deep water running, water aerobics, swimming can be the best low impact exercise to build overall fitness and performance.

Course Code: BRE207

Payment Options

Duration (approx) 100 hours

Qualification Statement of Attainment

Study Aqua Fitness Online

Bring variety to your exercise

We all know we should exercise, but there are a million reasons why we don't -

it's too hard, it's boring, I can't because I'm injured, I don't know how...

These excuses just won't cut it with aqua fitness.

Aqua fitness is a fantastic way to exercise for people who are new to exercising, are injured, or who can't participate in high impact work outs.
Aqua fitness is fun, it brings something new to a fitness regime, and it's social - aqua fitness is usually done in a group.
Aqua fitness classes are run by professional instructors - this course will show you how.

Aqua Fitness activities might be defined as any fitness activities undertaken when the body is submerged or partially submerged in water.

This might include Swimming, Diving (high board or scuba), Snorkelling, Aqua Aerobics, Hydrostatic Stretching, Deep Water Running, or even more structured activities such as Water Volleyball or Water Polo.

This course is relevant to all of these to a point, though the emphasis is Aqua Aerobics, Deep Water Running, Swimming and Stretching.

Aqua fitness can give a range of wonderful benefits to the body. Many muscles can be strengthened, toned, and stretched through swimming and aqua fitness. There are resistance and isometric exercises that can be used to strengthen muscles, from simple flexing and movement to more advanced routines involving light weights under water. In water, back muscles and abdominal muscles are utilised, without specific action on them, due to the resistance of the water, so it is an effective work out.

Also, importantly, aqua fitness exercises are less likely to cause damage to muscles or joints through rapid or sharp movements, or from pounding on hard surfaces, and the body is less likely to overheat, because it is surrounded by water (which cools it).

This comprehensive course leads the student through the benefits of aqua fitness and how it differs from other exercise, what you will need to run a class, the types of exercises and program design, principles of aqua fitness, health and safety, and fitness class leadership.

This is a great course for professional development.

Bring new and innovative techniques to your work for better results.

Rehabilitation - physio, occupational therapist
Sports Coach
Physical Education Teacher
Personal Trainer
Swimming Teacher

More about the course:

Course developed by Lyn Quirk (aquafitness teacher for over 20 years) and John Mason (author of Aquafitness, a book published by Kangaroo Press/Simon & Schuster)
Self paced study,start any time
100 hr course

Is this the right course for you?

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What You Will Do

Gain an understanding of how aquafitness activities differ from other fitness activities. Learn the skills and knowledge which will aid in the selection, use and management of equipment and facilities required for aquafitness activities. Gain an understanding of a wide range of different aerobic and anaerobic movements that can be used in aquafitness programs. Develop an understanding of the principles underlying the design of an appropriate aquafitness program. Develop an understanding of the aquafitness training requirements of special needs groups. Learn and develop knowledge of the importance of the design and skills on how to deliver of appropriate aqua based programs to improve/maintain aerobic fitness. Gain an understanding of skills that will enable better leadership of an aqua fitness session.

Lesson Structure

Introduction Scope and Nature of Aqua Exercise Characteristics of Water; Buoyancy, Cooling, Decreased compression forces, Hydrostatic Pressure, Increased Resistance, etc Respiratory Fitness Aquatherapy; for flexibility, strength, muscle re-education, balance, muscle spasms, etc Physiology of an Aqua Exercise Session; stages 1, 2 and 3 What Affects Fitness Managing Aqua Facilities Equipment and Facilities Pool Conditions Pool Design Clientele Atmosphere Financial Constraints Overall Arrangement of Pool Facilities Type of Pool Reception and Office Pool Tank Design and depth Swim Jets, Rails, Rings Pool Renovation Toilet and Locker Room Facilities Water Quality Managing Aquatic Facilities Equipment; kick boards, float belts, goggles, neck supports, flippers, face masks, ear plugs, balls, paddles, floatation bar bells, webbed gloves, stretch chords, weights, mats, aqua lungs Clothing and Sun Protection Hats, Caps, Sunglasses, Heart monitors, Stop Watches, etc Appropriate Student Numbers Music Safety in the Pool Public Pools First Aid Teaching Swimming Life Guards Types of Exercises Stretching Calf muscles Pectoral girdle Hip flexor Triceps Hamstrings Biceps Quadriceps Lower and upper back Types of Exercises Aerobic Exercise Anaerobic Exercise Exercises for Shallow Water Exercises for Deep Water Deep Water Running Intensity Variables; speed, power, range of movement, elevation Teaching Deep Water Running When You Get in the Water Hydrostatic and Hydrodynamic Principles General Principles of Aquafitness Specific Gravity, Pressure, Flow, Energy, Momentum Buoyancy in the Water Warm Up Recovery Winding Up an Exercise Session Cool Down Stage Muscle Conditioning Weight in Water Body Alignment in Water Knee Safety Training Heart Rate Safety & Health Exercises for Special Groups Health Disorders Aged People Overweight People Arthritis, Asthma and Diabetes Sufferers Pregnant Women Fibromyalgia Sufferers Safety and Health Pre Exercise Screening Checklist Legal Liability Insurance Contributory Negligence Occupational Health and Safety Program Design Requirements to Deliver Appropriate Aqua Based Programs Process for Program Design Improving Cardio Respiratory Fitness Building Strength Improving Flexibility Duration of Sessions Examples of Types of Programs Stages of a Program; Introduction, Warm Up, Main Body, Intensity Levels, Recovery Concluding a Session and Cool Down Writing a Program Plan Leading a Program Leading a Class When you Teach from the Pool Teaching out of the Pool Teaching both In and Out of the Pool Introducing New People to an Aqua Class Leadership Concepts Leader Communication Common Communication Barriers Appropriate Numbers in a Class Preparing for a Class Tips for Running a Class

Accreditations

Association for CoachingComplementary Medicine AssociationStudy Gold CoastACS Global PartnerInternational Approval and Registration Centre

Expand your skills - the industry needs aqua fitness instructors now.

Simply scroll back to the top of this page and follow the prompts on the right side of the screen. Getting started is easy.

WHAT'S DIFFERENT ABOUT EXERCISE IN WATER?

When a person’s body is partly submerged in water, the force of gravity is countered by the buoyancy effect of water (ie. the water pushes you up to the surface - or causes your body to float, countering gravity which pulls you down). The net result is a less jarring effect (than on land) as the body moves up and down. The work load and motion are the same, but the water resistance gives it a feeling of being gentle. This allows a high impact work out with the qualities of a low impact work out. Water is also an excellent medium for exercise for older people. The water in this case acts as a support, allowing movement and flexibility that may not be allowed on dry land.

Water is Cooling
Depending on the temperature of the water; it can remove any heat build up in the body faster than any heat build up that occurs when exercising on land. It is important, however, that the water you are exercising in is not too cool, as you can rapidly lose too much body heat when you are submerged in very cool water.

Compression Forces are Decreased
The weight of the body on land tends to compress joints (eg. Weight above the base of the spine causes the joints at the bottom of the spine to squash together). When the body is immersed in water, these forces of compression are significantly decreased.

Hydrostatic Pressure on the Body is Even
There is equal pressure on the body in all directions around parts of the body at any given depth of water. This means that any damage by sharp or irregular movement is decreased. The water acts as a dampener, buffering & slowing such movements. When the body is immersed in water, these forces of compression are significantly decreased, hence there is less wear and tear on the joints.

Hydrostatic Pressure Can Affect Blood Movement
Any part of the body that is submersed will have a greater pressure on the skin than normal air pressure on the skin is. This situation means that the heart must push blood harder to get it into blood vessels that are close to the skin surface. As the primary goal of exercise is to increase the heart rate, this assists in meeting the criteria more easily. However, it is something that also needs to be watched, especially if any participants have a history of high blood pressure problems.

Increased Resistance to Body Movements
The resistance to movement in water can be around 830 times greater than the resistance to the same movement in air. This is really what water fitness programs are all about. The combination of a greater work load in a softer, more supportive environment makes water exercise ideal for all age groups and fitness levels. Water sport can be very demanding, as can be seen by the health and fitness of elite athletes such as swimmers and triathletes. But it can also be gentle, making it a good type of exercise for nearly anyone, as well as one that can be increased as the level of fitness increases

RESPIRATORY FITNESS

The lungs can benefit greatly from aqua exercise. Any exercise on land or in the water which increases the heart rate, will in turn increase the depth of breathing. By breathing more deeply, lung capacity is gradually increased. Unlike exercise on land though, the water surrounding the body can help prevent over heating as well as excessive perspiration (and rapid water loss) during heavy exercise.

There are three levels of lung capacity, residual volume, tidal volume and vital capacity. Residual volume is the air still left in the lungs after all air has been breathed out. Even when we have expelled as much air as is physically possible, about 25% of the lungs still hold some air. Tidal volume is the amount of air that is breathed in and out at a regular breathing pattern. Vital capacity is the total capacity of lung available for holding air. It is a sum of the residual volume, the tidal volume and the inspiratory reserve volume, or that air that we can inhale, but is not needed for regular breathing (like taking a deep breath before diving in a pool.)

Swimming is particularly good for increasing lung capacity, because not only is the body stimulated to breathe more by an increased heart rate, but the swimmer tends to take deeper breaths - particularly with underwater or lap swimming. Vital capacity is often much greater in swimmers than in non-swimmers.

AQUATHERAPY

Aqua exercise is particularly useful as a therapeutic tool for people recovering from injury, or with some other problem that hampers their ability to exercise on land. Various aspects (eg. surgery, severe pain, different disabilities) can impair a person’s ability to participate in more traditional exercise; whereas aqua exercise if properly prescribed may be a very appropriate alternative. A doctor or physiotherapist should be consulted prior to starting any type of exercises, especially if special conditions do apply. They also may be able to suggest particular exercises to try and those to avoid. Overworking is also a concern, as the water can lessen the impact, but can also mask soreness or pain if muscles are worked too long or hard.

Flexibility
Because the effect of gravity is reduced, the body can move more freely when submerged. This may allow an injured part of the body to be stretched more, with less pain. It is also reduced flexibility, as well as pain from wear and tear, arthritis, etc., that often makes exercise difficult for older adults. Stretching can be very important to enhancing recovery or allowing increased flexibility in movement, both on water and on land. Exercise in the water can therefore, in due course, lead to increased flexibility.

Strength
Because water offers greater resistance than air, muscles will be strengthened as they are moved through water. Many of the movements made, especially in aerobic type exercise, will not only increase the heart rate and the aerobic benefits, but this added resistance will increase muscle tone. The same can be said in comparison of swimming versus running. Swimming will give a much better upper body work out, while still using the legs, while in running or jogging the legs benefit (and the arms, to some extent, from swinging in rhythm), but the rest of the body muscles are used very little.

Re-education of Muscles
After surgery or a serious accident, the way in which certain muscles are moved might be altered; and the relevant part of the body may need to be re-taught how to move properly. After a period of reduced (or nil) use, muscles can be very weak, difficult to use, and easily damaged).
This re-education can be much easier in water where the muscles are supported through buoyancy, therefore more easily moved.

Balance
The buoyancy of water causes the body to move more slowly, allowing a person more time to adjust to loss of balance. This reduces the chance of injury from falling and increases the coordination of movements. As water will slow down the movement, it is easier to keep good posture and form, which is often a problem in achieving the best results, especially in aerobics.

Muscle Spasms
There are a number of conditions which can cause muscle spasms, some slight, some severe. These include Cerebral Palsy, Parkinson’s disease, Multiple Sclerosis or Strokes. People with such conditions often find movement much easier in water than on land. In addition to the benefit of buoyancy, if the water is relatively warm, the muscles are able to be kept warmer during exercise, and due to improvement in blood circulation there is a resultant decrease in muscle spasms.

Why Study This Course?

This course will give you a solid foundation in aqua fitness that will enable you to provide aqua fitness instructions to your clients. It is suitable for many people including:

Swimming pool instructors
Fitness instructors
Personal trainers
Gym personnel
Sports coaches
Sports & leisure facility personnel
Health & wellness coaches
Teachers
Life coaches
Athletes
Pilates instructors
Yoga instructors

Enrol to add aqua fitness to your skillset.

How can I start this course?

You can enrol at anytime and start the course when you are ready. Enrolments are accepted all year - students can commence study at any time. All study is self paced and ACS does not set assignment deadlines.

Please note that if a student is being assisted by someone else (e.g. an employer or government subsidy), the body offering the assistance may set deadlines. Students in such situations are advised to check with their sponsor prior to enrolling. The nominal duration of a course is approximately how long a course takes to complete. A course with a nominal duration of 100 hours is expected to take roughly 100 hours of study time to complete. However, this will vary from student to student. Short courses (eg. 100 hrs duration) should be completed within 12 months of enrolment. Certificates, Advanced Certificates and Awards (eg. over 500 hours duration) would normally be completed within 3 -5 years of enrolment. Additional fees may apply if a student requires an extended period to complete.
If a student cannot submit their assignments for 6 months to ACS, they should advise the school to avoid cancellation of their student
registration. Recommencement fees may apply.

Simply click on the ENROL OPTIONS button at the top of this screen and follow the prompts.

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What do I need to know before I enrol?

There are no entry requirements that you need to meet to enrol in our courses, our courses are for everyone.
If you are under 18, we need written permission from your parent/ guardian for your enrolment to continue, we can arrange that after you have enrolled.

You don’t need to purchase any additional resources to complete our courses.

We aim to teach you the essentials without you having to purchase any specific computer program.
We recommend that you have access to a word processing program, such as Microsoft Word or Google Docs, so that you can easily complete and submit your assignments.

You sure can. We are here to help you learn whatever your abilities.

Yes, if you are enrolling in a Certificate or Advanced Certificate, you might be eligible for credits if you have evidence of your previous studies or relevant experience. More information is here.

We recommend that you are able to browse websites, send emails and conduct online research. You will need to be able to type and submit your assignments.
If you have limited computer skills, we can make special arrangements for you.

This is possible, it depends on the institution. We recommend that if you would like to use our courses that you contact the institution first. Our Course Handbook is a good resource for this.

Our courses are written in English and we only have English speaking academic staff. If you can read and complete your assignments in English, our courses are ideal for you.

Our courses are designed to build knowledge, hands on skills and industry connections to help prepare you to work in the area, running your own business, professional development or as a base for further study.

This course has been designed to cover the fundamentals of the topic. It will take around 100 hours to complete, which includes your course reading, assignment work, research, practical tasks, watching videos and anything else that is contained in the course. Our short courses are a great way to do some professional development or to learn a new skill.

It’s up to you. The study hours listed in the course are a rough guide, however if you were to study a short course (100 hours) at 10 hours per week, you could finish the course in 10 weeks (just an example). Our courses are self-paced, so you can work through the courses in your own time. We recommend that you wait for your tutor to mark and return your assignment before your start your next one, so you get the benefits of their feedback.

The course consists of course notes, videos, set tasks for your practical work, online quizzes, an assignment for each lesson (that you receive feedback from your tutor from) and ends in an exam (which is optional, if would like to receive the formal award at the end), using our custom built Learning Management System - Login.Training.

Our courses are designed for adults to gain professional development and skills to further their careers and start businesses.

Our custom online learning portal allows you to conduct your learning online. There may be practical tasks that you can do offline. You have the option of downloading your course notes or print them to read later.

There is also the option to pay an additional fee for printed course notes and or USB (availability limited to location and deliverability).

Yes, if you don’t have access to the internet, you can receive the course as paper notes or on a USB stick for an additional fee. We can also make alternative arrangements for you to send your assignments to us.

We offer printed notes for an additional fee. Also, you can request your course notes on a USB stick for an additional fee.

Yes, your tutor is here to help you. Simply post any questions you have in your login.training portal or contact the office and we can pass on a message to your tutor.

We are more learning focussed, rather than assessment focussed. You have online quizzes to test your learning, written assignments and can complete an exam at the end of the course (if you want to receive your certificate). You will not receive a pass/ fail on your course work. If you need to add more details on your assignment, we will ask you to resubmit and direct you where you need to focus. If you need help, you can ask your tutor for advice in the student room.

Each module (short course) is completed with one exam.

Exams are optional, however you must sit an exam if you would like to receive a formal award. You will need to find someone who can supervise that you are sitting the exams under exams conditions. There is an additional cost of $60 incl. GST for each exam.
More information is here

There are practical components built into the course that have been designed to be achieved by anyone, anywhere. If you are unable to complete a task for any reason, you can ask your tutor for an alternative.

When you complete the course work and the exam and you will be able receive your course certificate- a Statement of Attainment. Otherwise, you can receive a Letter of Completion.

You can bundle the short courses to create your own customised learning bundle, Certificates or Advanced Certificates. More information is on this page.

Yes, our courses are built to be applicable for people living anywhere in any situation. We provide the fundamentals, and each student can apply their own unique flair for their own interests, region and circumstances with the one-on-one guidance of a tutor. There is also a bit of student directed research involved.

Employers value candidates with industry skills, knowledge, practical skills and formal learning. Our courses arm you with all of these things to help prepare you for a job or start your own business. The longer you study the more you will learn.

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Who are ACS Distance Education?

ACS Distance Education have been educating people for over 40 years.

We are established and safe- we have been in education for over 40 years.
We are focused on developing innovative courses that are relevant to you now and what you will need to know in the future.
We are focused on helping you learn and make the most of your experience.
You can enrol at any time, you can work on your course when it suits you and at your own pace.
We are connected to many industry bodies and our staff participate in continuous improvement and learning activities to ensure that we are ahead of what learning is needed for the future.

Our courses are not accredited by the Australian Government. However many of our courses are recognised and held in high regard by many industry bodies.

Our courses are written by our staff, who all have many years experience and have qualifications in their speciality area. We have lots of academic staff who write and update our courses regularly.

How do I enrol my staff/ sponsored students?

Yes, you can do a request for a bulk enrolment and request an invoice on our Invoice Request Form

We can prepare an invoice, quote or proforma invoice. Simply complete your details on our Invoice Request form

We can arrange bulk discounts for your course enrolment, please get in touch with us to discuss your needs.

Yes, we have many students who are in locked facilities, such as prisons or hospitals. We can cater by also offering paper notes at an additional cost.

What if I have any more questions or need more information?

We can assist you to find the right course for your needs. Get in touch with us via email (admin@acs.edu.au) call on +61 7 5562 1088 or complete our course advice form.

Take a look at their testimonials here.

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If students require a reproduction of their certificate, an electronic copy can be provided at a cost of AUD$35 incl GST. Printed copies are not available.

Course Contributors

The following academics were involved in the development and/or updating of this course.

Tracey Jones (Psychologist)

B.Sc. (Psych), M.Soc.Sc., Dip.Social Work, P.G.Dip Learning Disability, Cert Editing, Cert Creative Writing, PGCE.
Member British Psychological Society, Member Assoc. for Coaching, Member British Learning Assoc.
25 years industry experience in writing, editing, education, psychology, and business. Tracey has several books and hundreds of articles published; in both fiction and non fiction.

Jade Sciascia

Biologist, Business Coordinator, Government Environmental Dept, Secondary School teacher (Biology); Recruitment Consultant, Senior Supervisor in Youth Welfare, Horse Riding Instructor (part-completed) and Boarding Kennel Manager.
Jade has a B.Sc.Biol, Dip.Professional Education, Cert IV TESOL, Cert Food Hygiene.

John Mason

Writer, Manager, Teacher and Businessman with over 40 years interenational experience covering Education, Publishing, Leisure Management, Education, and Horticulture. He has extensive experience both as a public servant, and as a small business owner.
John is a well respected member of many professional associations, and author of over seventy books and of over two thousand magazine articles.

Lyn Quirk

M.Prof.Ed.; Adv.Dip.Compl.Med (Naturopathy); Adv.Dip.Sports Therapy
Over 30 years as Health Club Manager, Fitness Professional, Teacher, Coach and Business manager in health, fitness and leisure industries. As business owner and former department head for TAFE, she brings a wealth of skills and experience to her role as a tutor for ACS.