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ISSA BOARD OF ADVISORS ii

INTRODUCTION x

UNIT ONE:  Basic Anatomy & Physiology and The Training Effect Page 1

Introduction to Aquatic Exercise 1
The Lungs 3
The Blood 7
The Tissue 10
The Digestive System 11
The Muscular System 11
The Heart  22
The Nervous System 30
Your Hormones 36
Muscle Growth & Hormone Regulation 38
Sleep Requirements 42
Psychological Effect 43
Unit One Study Guide 44

UNIT TWO:  Muscle Anatomy & Physiology Page 45

Introduction 45
Bones 45
Joints 45
The Nervous System 46
Muscles 46
Muscle Physiology 47
Muscle Energetics 54
Basic Water Physiology 59
Unit Two Study Guide 62

UNIT THREE: Basic Kinesiology & Biomechanics Page 63

Introduction 63
Fundamental Movements of Major Body Segments 63
Major Muscle Groups Used in the Water 64
Movement Planes and Axes 67
Joints 67
Muscles 68
Musculoskeletal Movement 70
Mechanical Advantage and Physiological Advantage 70
The Role of Muscles During Movement 71
Initiating and Sustaining Movement 71
The Principle of Levers in a Water Medium 72
Newton's Laws of Motion 73
Force, Torque & Acceleration 74
Aqua Movement & Physics 76
The Physics of Water Movement 76
Unit Three Study Guide 78

UNIT FOUR: STRENGTH THEORY 79

What is Strength 79
Are There Different Kinds of Strength 80
Traditional Strength Classifications 83
The Laws of Strength 83
Categories of Strength 85
Water Strength Theory 88
Factors Affecting Strength 90
What Strength Looks Like 93
Synchronized Resistance 94
Unit Four Study Guide 95

UNIT FIVE: FITNESS THEORY 97

What is Fitness 97
Components of Fitness and Training Guidelines for Each Technology 98
How Stressed Are You 102
Body Composition Assessment 108
Testing Your Aerobic Fitness 118
Testing Your Limit Strength 120
Other Tests 122
Fitness Training Considerations 126
Warm-ups 126
Safety 127
Breathing In and Out of the Water 128
Cooldowns 128
Principles of Fitness Training 129
The FITT Principle 129
The Five R’s Principles 130
Advanced Principles 131
Getting the Most out of Hydro Resistance Equipment 133
Determining Reps and Duration for Maximum Anaerobic Effect 133
Unit Five Study Guide 136

UNIT SIX: BASIC FITNESS NUTRITION THEORY 137

Fad Diets 137
Nutritional Myths and Misconceptions 138
What is Good Sports Nutrition? 139
Scheduling of Meals 140
What to Eat 141
Carbohydrates 141
Fiber 143
Protein 144
How to Estimate Protein Requirements 145
Fats 148
Food Labeling 149
Vitamins 151
Minerals 154
Water: Its Dietary Importance 155
Dieting and Supplement Schedules 157
Eating for Aerobic Activity 157
Eating for Anaerobic Activity 160
Eating for Stamina & Strength 162
Some Suggestions for Good Eating 163
Estimating Daily Calorie Needs 167
A Typical Day's Fare for an Athlete 172
Dieting for Weight/Fat Loss 173
Recommended Foods for Gaining Muscle/Losing Fat 176
Factors Contributing To Obesity 178
Before Dieting, Make Sure You're Ready 180
Why Weight Loss Diets Fail 183
The Zigzag Method of Fat Loss 184
Dieting for Weight Gain 188
Dieing to Control Blood Sugar Levels 191
Troubleshooting Dietary Deficiencies 193
Rehydration Drinks 194
To Supplement or Not to Supplement 195
Modern Nutritional Robbery 195
The ABCs of Supplementation 196
Protein Powder Blends 199
Guide to Amino Acids 201
Evaluating Nutritional Supplements 203
Substances to Look Out For 206
The Effects of Alcohol 206
The Effects of Nicotine 207
The Effects of Caffeine 208
Other Drugs 209
ISSA Personalized Training and Nutritional System 211
Unit Six Study Guide 215

UNIT SEVEN: BENEFITS OF AQUA TRAINING 217

Phychological 217
Individual Goals 219
Relaxation Aspects 220
Time Efficiency 220
Cardiovascular Training in Water 221
Unit Seven Study Guide 223

UNIT EIGHT: SPORTS & FITNESS EXERCISES 225

Water Progressive Resistance Principles 225
Three-Dimensional Resistance 225
Basic Water Movements — Warmup 227
Upper Body Movements 227
Lower Body Movements 229
Torso Exercise 230
Athletic Section 231
Exercise Directsion 232
Progression/Plateau/Periodization Training 235
Some Typical Water Workouts 240
Unit Eight Study Guide 247

UNIT NINE: FLEXIBILITY DEVELOPMENT 249

Flexibility Defined 249
Anatomical and Physiological Basis of Stretching 250
Assessing Range of Motion 251
Constraining Factors 255
Inflexibility and Injury Potential 255
Specificity and Flexibility 256
Programming and Periodicity of Stretching 258
Methods of Increasing Joint Flexibility 259
Examples of CR and CA Stretching Methods 261
Flexibility Exercises Descriptions 268
Unit Nine Study Guide 274

UNIT TEN: AQUA TRAINING TECHNOLOGY 275

Water Resistance Devises 275
Advantages of Three-Dimensional Resistance Training 277
The Limitations of Water Exercise 278
Items of Concern Using Water as Exercise 278
ISSA Water Training Philosophy 280
Deep Water Exercises—Designing Your Deep Water Program 280
Special Training Devices & Equipment 282
Unit Ten Study Guide 283

UNIT ELEVEN: YOUR FIRST MEETING WITH A NEW CLIENT 285

Enthusiasm 285
How to Become Enthusiastic 286
Directing an Aqua Class 286
Pre-Participation Client Screening 288
PAR Q Test 291
Informed Consent, Release, Waiver, etc. 292
Sample Forms 294
Determining Your Client's Tolerance to Exercise  297
Points to Becoming a Successful Instructor 298
Exercise Programming 299
Training Procedures During the “Drawing-In” Phase 301
Measuring and Follow Through 302
Reprogramming 303
Unit Eleven Study Guide 305

UNIT TWELVE: EXERCISE PROGRAMMING FOR SPEICAL POPULATIONS 307

Introduction 307
What Constitutes a Special Population 307
Diabetes 308
Hypertension 309
Arthritis 311
Senior Exercise 312
Cardiac Rehabilitation 314
Hyperlipidemia 316
Youth Exercise 319
Osteoporosis 321
End Stage Renal Disease 323
Cancer 324
Cystic Fibrosis 327
Muscular Dystrophy 328
Asthma 329
Obesity 330
Pregnancy 331
Summary 335
Unit Twelve Study Guide 342

UNIT THIRTEEN: SPECIAL TOPICS IN AQUA FITNESS TRAINING 343

Aging 343
Water Exercise and Aging 343
What are Free Radicals? 345
What Causes Wrinkles 346
Water and Pregnancy Exercise 348
Chiropractic 350
Legal Issues 352
Unit Thirteen Study Guide 357

UNIT FOURTEEN: SPORTS MEDICINE 359

A Brief History of Sports Medicine 359
Therapeutic Modalities Used in Sports Medicine 360
Symptoms and Treatment of Minor Athletic Injuries & Illnesses 362
Common Athletic Injuries 363
Overuse Injuries of the Knee 365
Shin Splints 370
Anterior Compartment Syndrome 371
Water and Injury Reduction 372
Weakness, Fatigue & Exhaustion 375
Dizziness, Vertigo or Loss of Consciousness 376
Fever 377
Cough and/or Shortness of Breath 378
Generalized Bone & Joint Swelling & Pain 379
Abdominal Pain, Nausea, Vomiting & Diarrhea 381
Bleeding or Abnormal Bruising 382
Neck Pain & Symptoms 383
Shoulder Pain & Symptoms 385
Elbow & Wrist Pain & Symptoms 387
Hand Pain & Symptoms 389
Low Back Pain & Symptoms 389
Water Walking 395
Hip Pain & Symptoms 396
Hip, Thigh, and Buttock Injuries 397
Leg Pain & Symptoms 400
Knee Pain & Symptoms 402
Ankle & Foot Pain & Symptoms 405
Neck Exercises to Relieve Pain Caused by Stress  410
Exercises for a Weak or Injured Back 412
Unit Fourteen Study Guide 413

UNIT FIFTEEN:  CLINICAL & SPORTS MEDICINE APPLICATIONS OF WATER TRAINING 415

Introduction 415
Basic Medical Information 415
Evaluation 417
Recognize Vital Signs 417
The Unconscious Aquaciser 418
CPR 419
Physical Theraphy vs. Personal Training Standpoints 420
Instructor Water Certification 420
Exercise and Aquatic Therapy 420
Exercise Order 422
Duration of Your Water Therapy Program 422
The Workout Intensity 422
Exercise Both Sides of the Body 422
Perceived Exertion in Water 423
Conditions Served 424
Aquatic Exercise and Medical Rebilitation 430
Unit Fifteen Study Guide 432

APPENDIX A:  RESOURCE SECTION 433

GLOSSARY 437

BIBLIOGRAPHY 475

INDEX 489

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