Aqua 2 for 1
Written by Mark on 01/15/2012 – 5:02 pm -Note: The post below is based on an article that will appear in the February/March issue of AEA’s AKWA Magazine – the aquatic fitness industry’s ONLY magazine devoted to both aquatic fitness professionals and aquatic enthusiasts. Not receiving AKWA Magazine? Become an AEA Member and start receiving your subscription right away. Join AEA.
Maximizing Pool Space By Teaching Deep & Shallow Simultaneously
By Mark Grevelding
Not all pools are created equal. Some facilities have an enormous aquatic center with multiple pools, while others depend on just one, shared-use pool. If available class times are at a premium at your facility due to shared use, maximizing pool space in an aquatic fitness class is often necessary. Creating a class where people can participate in both depths is a solution to maximizing pool space when there is usable deep and shallow space available.
It is NOT a combo class. Offering a simultaneous deep and shallow class is different than a deep/shallow combo class. In the traditional combo class, half of the class is performed in deep and half is performed in shallow, with different movements for each. Students are pretty much left to fend for themselves in modifying movement if they choose to stay in one depth the entire time. In a simultaneous deep/shallow class, the same moves are taught with some participating from the deep end and others following along in shallow water.
All are welcome. Wouldn’t it be nice to put in a class description the following, “All are welcome, whether you prefer participating in the deep end or following along in shallow water…” Clearly, offering a simultaneous deep/shallow class will not only maximize pool space, but it will also provide non swimmers a safety net in the shallow end and those with joint impact issues a comfort zone in the deep end. Sounds good so far, but offering this type of simultaneous class presents its own set of challenges.
High Maintenance Instruction. First of all, teaching the same movements to people in shallow and deep is not as easy as it sounds. I’ll be honest with you, when I teach a deep water class at the local YMCA, I have some people who participate in the shallow end and I do not offer modifications to them. Why? Because the class is listed on the schedule as a deep water class and therefore I do not feel it is incumbent upon me to have to explain and modify everything to the people in the shallow end. Quite frankly, that’s a lot of work. In other words, they fend for themselves but I always make them aware that I am leading movements for deep water and that they will have to do their best to modify for shallow if they want to try to follow along.
Not all moves are created equal. If you are advertising a class that people can participate from either the deep or shallow ends, then the instructor leading this class will have to carefully plan movement that can be executed safely and effectively in both depths. Yup, say buh bye to rocking horses, pendulums, Level I-III, grounded, bounded, flutter kicks, hurdles and more. Some moves simply will not be able to be taught in both depths.
Not all transitions are created equal. Transitional considerations will also need to be analyzed. When unsure if two moves go together in the shallow end, a bounce center is used as the transition. There won’t be any bouncing center in the deep, but you can cue a return to neutral or center position which provides the same transitional purpose as a bounce center. Frequent changes in travel direction often utilized in shallow programming will have to be limited for those in the deep, perhaps padding in holding moves before direction is reversed. Music tempo and cadence will also need to be slowed down for those in the deep. Instead of playing a 135 bpm music CD for the cardio workout, you may have to compromise and select a music CD with a 132 or 130 bpm.
Other considerations. Where and how you position yourself to teach may also have to be changed in order for students in both depths to see you. Equipment considerations will have to be carefully thought out. Maybe that noodle routine you love works great in the shallow end but not so much in the deep. The abs you do in the deep with belts on in modified supine position will sink like a lead balloon for those people in the shallow end without belts.
Angie’s Dilemma. So yeah, it’s not all that easy to teach simultaneous deep and shallow programming. But help is on the way! AEA’s Executive Director, Angie Proctor, has her own pool space issues for the International Aquatic Fitness Conference (IAFC), particularly this year with the 25th anniversary and sessions expected to sell out quickly. Therefore, one of Angie’s solutions was to add several simultaneous deep/shallow master classes that would open up space in the entire pool. These master classes will be jam packed with cool choreography and concepts for teaching simultaneous deep and shallow classes.
Back to the lab. At IAFC 2012, I will be co-teaching, Aqua 2 for 1, with Tara Palmer Schaeffer and we have been busy creating simultaneous choreography. I am excited about testing this new routine out with my students at the YMCA. Aqua 2 for 1 is also a NEW FitMotivation Workshop and is being offered this spring in Albany, NY and Dublin, OH.
Check out the Event Calendar.
Who knows? Maybe this will start a new trend. The concept and the desired outcome make perfect sense. Maximize class space by opening up both shallow and deep = more participants. More options for these participants = happier participants. Lots of happy participants = greater cost effectiveness and profits which certainly makes the bean counters and bosses happy.
Mark Grevelding teaches at the East Area YMCA in Syracuse, NY and is a trainer and consultant for AEA. He is an international presenter and a continuing education provider for AEA, AFAA & ACE. Mark is the founder of Fit Motivation, a business that provides education resources for fitness professionals. He has produced several DVDs, authored numerous articles and was the recipient of AEA’s 2011 Global Award for Aquatic Fitness Professional. Check out Mark at www.fitmotivation.com.
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Aquatic Pyramids
Written by Mark on 10/06/2011 – 4:51 pm -Aquatic Pyramids NEW DVD - RELEASED IN FALL 2011
I have not released a shallow water DVD since 2009 and therefore I am excited to release these two new DVDs. I am confident that instructors will take away a treasure chest of fun new ideas to add into their shallow water classes!
In Aquatic Pyramids, you will learn how to slice it and dice moves for for maximal cardio intensity. This fast paced shallow water class features pyramid choreography. When teaching with pyramid choreography, the amount of repetitions are either increased or decreased depending on the desired outcome.
The desired outcome here is to create a high energy cardio workout in the water. This new DVD showcases repetition reduction as a means of increasing intensity in an aqua aerobic class. Repetition reduction is a gold medal industry standard of fitness instruction for both land and water. Reducing repetitions in the water is especially effective due to the Law of Inertia. Inertia represents change and pyramid choreography is the epitome of systematic change. As you reduce repetitions on a series of selected movements; changes in limb patterns become more frequent. This results in greater demands on the major muscles groups as they work against the viscosity of the water. These greater demands necessitate an increased upload of oxygen to the working muscles and thus a vigorous cardio workout is born!
Pyramid choreography is one of the most popular styles of instruction because it is a rather simplistic way to teach movement. Here is an example. Select four base moves. Start with 32 of each, then 16, then 8, then 4, then 2 and then maybe 1 of each depending on the moves you choose and the fitness level of the class.
Aquatic Pyramids features base moves but the outcome feels anything but basic. This is an important concept that I refer to all the time in my workshops. We teach base moves because they have been proven to be effective in the aquatic environment. We all teach jacks, skis, kicks, jogs, leg curls, pendulum, rocking horse and more. These moves represent a wide spectrum of major muscle recruitment which is why they are favored. New instructors often feel pressured to invent moves never before seen in the word of aquatic fitness. Seasoned instructors know better! They understand that the body only moves in so many ways and that all purposeful moves have likely been discovered.
Therefore, the challenge is learning how to either reinvent or instruct base moves with a fresh approach. The focus in this DVD is on the teaching method. The menu of moves taught here is a menu shared by every aquatic fitness instructor. There is absolutely nothing original in the moves. The originality lies in the cascading effect of repetitions being reduced systematically until they cued to the bare bone, changing at a rapid fire pace. The end result is a heart pounding fitness roller coaster that thrills and engages students with challenging yet doable choreography.
Instead of feeling pressured to invent new moves, focus your attention on breathing new life, new power and new purpose into your curriculum by focusing on HOW you teach base moves. Aquatic Pyramids showcases ONE teaching style and ONE way of transforming simple movement into a gut busting whitewater workout!
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Aquatic Endings
Written by Mark on 10/06/2011 – 4:46 pm -AQUATIC ENDINGS – NEW DVD RELEASED IN FALL 2011
Aquatic Endings is essentially a compilation of my favorite ways to end a class. In traditional aquatic fitness classes, we tend to teach 30-40 minutes of cardio and then we save the last 20-30 minutes of class for optional activities that include strength, core, stretching and more. This DVD features 9 combinations of different optional activities, including kickboxing, upper body, core, noodle work, balance and mind/body.
Ending #1 Kickboxing - My students love to do kickboxing/punch combinations in the water. And yes, I teach morning classes at a YMCA to older adults. Why do they like kickboxing? Because it provides PLANNED opportunities for arm patterning. Students love to work their upper body and the kickboxing routine in this DVD provides an invigorating workout for the arms.
Ending #2 Core – Students can’t get enough of ab/core work. You don’t always have to reposition your body with a noodle or belt to get a good core workout. The core routine in this DVD is performed vertical with feet touching (with some suspended options) – enabling almost all students to participate.
Ending #3 Upper Body – In my classes, I have a stock arm pattern that includes 8 arm movements that essentially work all of the major muscle groups of the upper body. This arm pattern can be paired with different lower body base moves to provide endless variations and challenges.
Ending # 4 Noodle Resistance – Looking for a strength combination to FRY your triceps? Look no further. This combination features 4 moves strung together with repetition reduction – moves that will leave the back of your arms in flames, particularly if you have dense noodles to work with.
Ending #5 Horizontal Noodle Abs – I like to choreograph my noodle ab routines to make them more engaging and interesting. In this DVD, three combinations are performed in modified supine position on the noodle – and if f lowed together they create an almost Esther Williams- like tapestry of twisting, turning, rolling aqua moves!
Ending #6 Vertical Noodle Abs – Re-positioning the noodle while in modified supine position so that it now runs the length of the spine provides a much greater balance challenge. In this DVD, the vertical noodle routine is Pilates inspired and features moves that demand focus and bracing for a killer core workout.
Ending #7 Planking Noodle – I love performing movement in the plank position in the water. Why? Planking not only provides more from the core, but it also positions the body for optimal workloads in the vertical buoyancy vector when using buoyant equipment. This DVD features movement in both the front and side planking position.
Ending #8 Balance – I teach classes in Syracuse, NY and everyone knows what the climate is like here. Last winter we had 178 inches of snow! My student have to walk on snow and ice for up to 6-7 months of the year and it is imperative that they have good balance skills. In this DVD, I mix up upper & lower body patterns that create balance variety & challenges.
Ending #9 – Pi-Yo-Chi – Originally developed by Dr. Mary Wykle, this program combines aqua adapted movement from yoga, Pilates and Ai Chi. I am a big fan of Pi-Yo-Chi and I love the creativity & flow that these movements provide for endless cool down and flexibility segments.
As you can see, the Aquatic Endings DVD is guaranteed to stock you up on a boatload of ideas for upper body, core, noodle work, mind/body and more!
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The Day the Music Died…
Written by Mark on 02/02/2011 – 6:53 pm -Because some of us were too scared to download…
Music is the fuel that feeds the fitness industry. It provides the motivation to move and the inspiration to train harder. Fitness music is evolving and downloading is becoming more prominent, as are music systems sans CD players. Are you ready for the coming changes?
Well, alert the media! Mark Grevelding downloaded his first music CD! Yes, this was a monumental moment for me. For the past couple years it seems as though all my peers have been plugging into iTunes and downloading new and previously purchased CDs to burn onto disc or sync with there iPods. When I would tell them that I still hadn’t gone there because I really didn’t know how, they would just give me “the look” – the kind of look reserved for simpletons.
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Shake It! Aqua Zumba’s Debut
Written by Mark on 12/14/2009 – 9:42 pm -Includes an Interview with Zumba Creator Beto Perez
By Mark Grevelding
IAFC 2009 attendees returned home from Orlando with a new mantra for their classes. Shake it! Beto Perez and his energetic Zumba ® Team descended on the Wyndham resort for the world-exclusive debut of Aqua Zumba. The IAFC schedule featured several Aqua Zumba master classes which created waves of excitement in the pools, while Zumba Basic, Zumba Gold and Zumba Toning provided indoor opportunities for attendees to shake it.
What exactly is Zumba? Well, toss together some Salsa, Cha Cha, Samba, Merengue, Hip Hop, Cumbia, Belly Dancing and other dance styles. Then stir it up, shake it, drizzle with some sizzle and enjoy. If you can’t shake it, then you fake it. The philosophy of Zumba is “Ditch the workout and join the party.” Zumba is all about achieving the perfect blend of music, mood and moves. It is a Latin dance workout guaranteed to burn calories while rhythmically working the muscles. The sacred doctrine of Zumba is as follows: If they like it they will keep coming back. If they keep coming back then the objective of a fitness class to improve health and wellness will be achieved.
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Reinventing Yourself – Again (part 3)
Written by Mark on 01/05/2009 – 10:35 pm -Part 3
This is a three part series based on Mark’s original 2002 article, Reinventing Yourself. Mark has written a 2009 update that includes a wide range of tips and ideas for recreating excitement in your classes and renewing passion in your instruction.
Part 1: Includes an excerpt from the original article, as well as Mark’s own journey of reinvention and the introduction of his 2009 Guide to Reinventing Yourself with a look at choreography websites.
Part 2: Includes tips for reinventing your classes and your approach to instruction with choreography DVDs, equipment usage, documenting routines and attending other instructor’s classes.
Part 3: Concludes with more tips for renewing your passion, including attending workshops & conferences, learning new formats and exploring new career dimensions.
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Reinventing Yourself – Again (part 2)
Written by Mark on 01/03/2009 – 10:33 pm -Part 2
This is a three part series based on Mark’s original 2002 article, Reinventing Yourself. Mark has written a 2009 update that includes a wide range of tips and ideas for recreating excitement in your classes and renewing passion in your instruction.
Part 1: Includes an excerpt from the original article, as well as Mark’s own journey of reinvention and the introduction of his 2009 Guide to Reinventing Yourself with a look at choreography websites.
Part 2: Includes tips for reinventing your classes and your approach to instruction with choreography DVDs, equipment usage, documenting routines and attending other instructor’s classes.
Part 3: Concludes with more tips for renewing your passion, including attending workshops & conferences, learning new formats and exploring new career dimensions.
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Reinventing Yourself – Again (part 1)
Written by Mark on 01/02/2009 – 10:31 pm -Part 1
This is a three part series based on Mark’s original 2002 article, Reinventing Yourself. Mark has written a 2009 update that includes a wide range of tips and ideas for recreating excitement in your classes and renewing passion in your instruction.
Part 1: Includes an excerpt from the original article, as well as Mark’s own journey of reinvention and the introduction of his 2009 Guide to Reinventing Yourself with a look at choreography websites.
Part 2: Includes tips for reinventing your classes and your approach to instruction with choreography DVDs, equipment usage, documenting routines and attending other instructor’s classes.
Part 3: Concludes with more tips for renewing your passion, including attending workshops & conferences, learning new formats and exploring new career dimensions.
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Motivating the Masses
Written by Mark on 10/06/2008 – 10:31 pm -Tips for Eliciting Greater Performance from your Students
It can be fair to say that not all aqua fitness participants exercise to their full potential. While some students churn up white water with their efforts, others barely make a ripple. The slackers are often unaware of their lackluster performance, believing instead that they are working admirably. Consequently, that leaves it up to the instructor to make these students aware of their vast opportunities for improvement.
As instructors, we rely on our motivational cueing skills to jump start sluggish students. On my journey as an instructor, I have picked up a few strategies for stimulating lackadaisical students. Allow me to share some tips for inspiring the uninspired, encouraging the listless and resurrecting the lifeless. Read more »
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Deep Breathing with Music
Written by Mark on 10/06/2007 – 9:55 am -A One-Two Punch to Good Health By Tony Falzano
Scripture tells us that man first received life in a breath from God, his creator. Since then, breathing has been an intricate, automatic, fundamental function of our existence. And since that first breath, people have used music to offer thanks to their creator for life and its beauty. It has been and still is an agent that heals our bodies, emotions and lifts us spiritually. Breathing and music; we can’t live without either one.
Today we live in a very stress filled world. The entertainment we enjoy is so high power. A number of television programs that enter our homes are violent with pictures and sounds coming to us at a rapid-fire rate. Radio is more subtle, but the commercials have someone shouting to draw our attention to their product or business. In addition, there are increasing demands placed on us and our time. We have computers and portable technology that can do remarkable things for us. But sometimes in an effort to satisfy all the demands using these advancements, we put more pressure on ourselves. Read more »
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