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Aquatic exercise นิภาพร ทองหลอม Hydrotherapy vs. Aquatic exercise • Treatment • Rehabilitation ▫ Flexibility ▫ Muscle re-education ▫ Increase ROM ▫ Strengthening ▫ Balance control ▫ Decrease in Spasticity • Physical fitness ▫ Cardiorespiratory endurance ▫ Muscular strength ▫ Muscular endurance ▫ Flexibility ▫ Body composition Physical Fitness • Using heart rate to measure intensity ▫ Resting heart rate ▫ Maximum heart rate ▫ Working heart rate ▫ Minimum working heart rate ▫ Maximum working heart rate ▫ Optimum working heart rate ▫ Target zone ▫ Recovery heart rate Karvonen Formula for water exercise Maximum HR = 220 - age HR reserve = Maximum HR – Resting HR Karvonen Formula for land base exercise Maximum working HR (land base exercise) = HR reserve X 0.5 (intensity level) + resting HR Minimum working HR (land base exercise) = HR reserve X 0.85 (intensity level) + resting HR Karvonen Formula for water exercise Minimum working HR for Aquatic exercise = minimum working HR (land base exs.) – 17 bpm. Maximum working HR for Aquatic exercise = minimum working HR (land base exs.) – 17 bpm. Intensity Evaluation Methods • Rate of Perceived Exertion http://www.mehn.org.au Type of Aquatic exercise • Water aerobics • Water walking • Water toning • Strength training • Flexibility training • Shallow-water jogging • Sport-specific and sport-conditioning workouts • Etc. Water aerobics “ a wide variety of dance and calisthenic moves done in the water” Format for Water aerobics Warm-Up Thermal Warm-Up (Musculoskeletal warm-up) Prestretch Cardiorespiratory warm-up The Cardiorespiratory Workout Mode Duration Intensity Frequency Cooldown Warm-up • Muscle fluidity • contraction efficiency (force & rate) • Muscle elasticity and sensitivity • Flexibility of tendons ▫ • risk of injury Metabolic reaction in the muscle Fat burning • oxygen intake rate Thermal warm-up • 3 – 5 mins. • blood flow to the muscles and soft tissues • blood and oxygen moving to synovial fluid • internal body temperature (1 – 2 degrees) • muscle temperature Prestretch • Prevent injury during high intensity workout • Usually held 5-10 sec. during the prestretch • Stretch major muscle group Cardiorespiratory warm-up • Gradually overload the heart, lungs, vascular system • Increase the oxygen demands on the heart • Increase core temperature of the body The Cardiorespiratory Workout • Goal for improve Cardiorespiratory system ▫ Mode: large-muscle activity that is maintain continuous and rhythmic in nature Legs must be moving continuously ▫ Duration: 20 – 30 mins. ▫ Intensity: 50% - 85% maximal heart rate reserve ▫ Frequency: 3 – 5 times a week Cooldown • Return blood to the heart to move toward a resting level • Prevent the pooling of blood in the extremities • Reduces muscle soreness Equipment • Not necessary ▫ Increased intensity of aerobics program by resistance of water, positioning of limbs and body , and force of movement • Other equipments: assisted / resisted ▫ Webbed glove ▫ Paddles ▫ Footware etc. Water depth • Midriff to armpit • Shallower water could lead to stress fracture and other overuse injuries Music • During water aerobics is usually in the 130 – 160 bpm ▫ Shallow water [hip to waist] 150 -160 bpm ▫ Dept water 145 bpm Test A man 20 years old, resting HR 70 bpm. What is a target zone for water aerobics and land base exercise? Answer • Land base exercise = 135 – 180.5 bpm. • Water aerobics = 118 – 163.5 bpm.