COURSE NAME: I WANT RESULTS!
Workshop 3 hours DEEP
COURSE DESCRIPTION:
The benefits of cardiovascular training make it the #1 fitness component for most individuals. 99% of instructors include aerobic exercise in their class design, but how do you know if it is actually happening! Learn all the principles, parameters, and methods for successful deep-water cardiovascular training, plus a practicum where the actual exercises will be tested for aerobic stimulus. Take home clearly defined guidelines to ensure your clients get results!
NOTES: I prefer to teach this as a deep workshop, but I can offer a shallow version.
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COURSE NAME: ROUTINES FOR DEEP
Workshop 3 hours DEEP
COURSE DESCRIPTION:
Deep water exercise requires careful sequencing of exercises, with clear transitions and flow between planes of motion. This workshop will provide the learning techniques to build exercise combinations for appropriate sustained conditioning. Understand deep-water choreography and take home a selection of routines for immediate application.
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COURSE NAME: WEBS GO LATIN
Workshop 2 hours DEEP
COURSE DESCRIPTION:
It is unbelievable how many moves you can do with webbed gloves! But even webbing needs some careful choreography to ensure balanced conditioning of the upper body muscle groups. The many styles of webbed gloves further challenge the instructor to carefully design the exercises. This workshop will focus on the principles of resistance training in relation to using webbed gloves, and maintaining anatomical integrity around the shoulder girdle. Deep water and Latin music will set you up for a fun experience.
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COURSE NAME: DESIGNING THE DEEP
Workshop 3 hours DEEP
COURSE DESCRIPTION:
This workshop is focused on the key elements to teach a successful deep water experience. How to choose, teach, and choreograph exercises in the non-impact environment. How to demonstrate from the deck, manage, facilitate, and cater for individual needs. Learn how to design a deep-water program that will bring about positive outcomes for clients. It is all about knowledge, skill, motivation, safety and effectiveness……….+ deep water!
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COURSE NAME: GOING FOR HIGH INTENSITY IN DEEP
Workshop 3 hours DEEP
COURSE DESCRIPTION:
An advanced deep-water exercise experience requires extensive knowledge about exercise refinement and application of power. Learn how to design choreography for sustained physical conditioning and optimal results. High intensity is much more than going faster. Learn how to facilitate advanced levels of challenge for the fittest participant.
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COURSE NAME: JUST RUNNING
Workshop 3 hours DEEP
COURSE DESCRIPTION:
Are you ready to open your doors to some of our 30 million runners? Based on new research by Dr Garry Killgore, this program teaches you how to coach runners in the specific movement patterns that best mimic true running style. Using deep water, a resistance based training shoe facilitates core muscle firing, enhances active recovery, increases cardiovascular output and provides an intense concentrated workout. We want runners to come to our pools, and now we have a successful water program for you to offer to them!
This workshop includes training with POLAR waterproof heart rate monitors, and AQx Performance Training Gear.
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COURSE NAME: THE DEEPER THE BETTER
Workshop 3 hours DEEP
COURSE DESCRIPTION:
"Ya gotta keep movin", so deep water is ideal for cardiovascular training. Learn the principles and parameters for successful deep water aerobics, with tools for higher intensity intervals, power moves, and distance running. Specific training with heart rate monitors will be included. Suitable for all age-groups, especially exercising baby-boomers who want to maintain their cardiovascular fitness.
This workshop includes training with POLAR waterproof heart rate monitors.
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COURSE NAME: DEEP UPPER STRENGTH
Workshop 3 hours DEEP
COURSE DESCRIPTION:
Total immersion in deep water provides the perfect "watergym" for upper body strengthening. Using all planes of motion, varying lever lengths, power moves, and frontal resistance you will learn how to provide a full upper body strengthening routine. Expect your arms to be tired!
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COURSE NAME: TARGETED MUSCLE STRENGTHENING-THE UPPER BODY
Workshop 3 hours SHALLOW
COURSE DESCRIPTION:
The popularity of buoyant barbells requires instructors to have an in-depth knowledge of the effects of overload on the upper body. This workshop is a very specific focus on the use of webbed gloves and buoyant/resistant barbells for upper body strengthening. Learn the do's and don'ts of shoulder girdle overload, with specific guidelines to avoid injury. Understand the importance of anatomical integrity, and equipment design in achieving strength gains.
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COURSE NAME: STRENGTHENING THE CORE
Workshop 3 hours SHALLOW
COURSE DESCRIPTION:
Abdominal strengthening is always popular, but requires unique teaching strategies to be successful in water. This workshop explores the options for instructors, including an overview of anatomy, physiology, aquaphysics, equipment placement, and muscle isolation, leading to safe and effective targeted conditioning.
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COURSE NAME: VERTICAL CORE CONDITIONING
Workshop 3 hours SHALLOW/DEEP
COURSE DESCRIPTION:
Staying vertical to do core strengthening is functional, normal, comfortable, and truly successful! Crunches make you strong at crunches, but vertical core conditioning makes you strong for every day activities. Learn how to provide the vertical core challenge in water. We will not be going supine!
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COURSE NAME: POWER MOVES
Workshop 3 hours SHALLOW
COURSE DESCRIPTION:
'Power Moves' are a popular intensity variable to offer to the intermediate or advanced level exerciser, and this session will investigate the true components of power moves and their viability in water. Interval training, anaerobic HR response, rebounding, and eccentric/concentric muscle work, will all be included. The lecture will also discuss and clarify the misuse of the term 'plyometrics', and differentiate between true plyometrics and the plyometric derivative, the power move.
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COURSE NAME: TO DECK OR NOT TO DECK
Workshop 3 hours SHALLOW AND DEEP
COURSE DESCRIPTION: The leading practitioners in the water exercise industry advocate the best teaching position from the pool deck. However, it is impossible to lead effectively from the deck unless you have some deck teaching skills. This workshop will provide a hands-on training for all instructors who want to demonstrate water simulation, manage and facilitate better, improve body awareness, motivate, build sequences of moves with good transitions, and look after your own body. It's also great fun!
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COURSE NAME: THE MOVES: BEGINNING AND ENDING
Workshop 3 hours SHALLOW & DEEP
COURSE DESCRIPTION:
A workshop with 100% application! Attendees will learn and take home three warm-up sequences for deep and shallow water, applying all the principles for the preparatory phase of a safe and effective water exercise workout. The same will be provided for the final stretch/relaxation phase of class design, incorporating Pauline's unique flow concepts for mindful movement. Through learning, understanding, and application, you will have the perfect materials for two important sections of water exercise programs.
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COURSE NAME: AQUABLUE
Workshop 3 hours SHALLOW
COURSE DESCRIPTION:
The perfect take home shallow water program! Complete choreography, showing how to successfully balance beneficial exercises, with effective transitions, planes of motion, joint integrity, resistance + aerobics, and music. You will actually learn all the moves for a 60 minute workout, and take them home!
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COURSE NAME: ANALYZE IT, ADD WATER, STRENGTHEN IT!
Workshop 3 hours SHALLOW
COURSE DESCRIPTION:
This workshop looks at safe and effective targeted conditioning. By understanding the importance of anatomical integrity, and equipment design for achieving strength gains, instructors will learn how to strengthen specific muscle groups in a resistive medium. Types of muscle contractions will be discussed. Effects of buoyant equipment will be taught. Strengthening through stabilization will also be covered.
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COURSE NAME: BEING EFFECTIVE WITH BUOYANT EQUIPMENT
Workshop 3 hours SHALLOW
COURSE DESCRIPTION:
It's made of foam, and we want to use it in the pool! The popularity of buoyant equipment requires instructors to know the effects of foam on the moving body. Submerging foam changes muscle involvement, stabilization and strengthening outcomes. This workshop will explain it all!
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COURSE NAME: DRAG POWER
Workshop 3 hours SHALLOW
COURSE DESCRIPTION:
Drag opposes every move we do in the pool, so a full understanding of this principle gives instructors greater options for higher intensity exercises. Adding hand-held drag equipment and using power moves will enhance the full body workout and improve results for those seeking further fitness benefits. Learn it all in this high intensity workshop, where we will be using some of the hardest drag equipment available in our industry! Be ready to work your muscles hard!
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COURSE NAME: "T" IS FOR TRICEPS
Workshop 3 hours SHALLOW
COURSE DESCRIPTION:
Toning and strengthening the back of the upper arms is very popular, so this "How To" workshop will teach you all the moves to target the triceps. Understand how to challenge this muscle in water without using equipment. Then learn the important differences in muscle activation when drag and buoyant equipment are added.
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COURSE NAME: K.I.S.S. KEEP IT SIMPLE SIRCUIT
Workshop 3 hours SHALLOW AND DEEP
COURSE DESCRIPTION:
Discover how to create unique and challenging water workouts by combining the intensity of circuit training with the power of deep or shallow water. Learn the principles of circuit training as they apply to class format and workout design. Varying circuit styles will enhance flexibility, muscular and aerobic endurance. Refresh your existing program by offering station activities in a circuit style, suitable for all ages and abilities.
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COURSE NAME: PUMP UP YOUR TEACHING SKILLS
Lecture/pool teaching clinic 8 hours
COURSE DESCRIPTION:
How often do you find time to really focus on your teaching skills? Who is there to watch and help you improve presentation, demonstration and class management? This teaching clinic is dedicated to YOU! We will review and introduce proven class management techniques to enhance teaching effectiveness, develop appropriate exercise selections, and provide methods for polishing each instructor's individual teaching style. Individual guidance and feedback will be given. The course includes land movement work to improve deck teaching skills and body awareness. There will teaching practice at the pool. You will be challenged to explore the elements of instruction, develop and refine appropriate movement selection and methods of communication, as well as create a positive class environment.
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COURSE NAME: ANALYZING WATER EXERCISE
Lecture 2 hours
COURSE DESCRIPTION:
Don't teach water exercise without knowing your applied anatomy. This interactive session will present applied anatomy in an easy format, actually using the moving body, and clearly analyzing water exercises for safety and effectiveness. Contraindicated moves will be discussed, with clear guidelines for instructors immediate application.
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COURSE NAME: RESISTANCE TRAINING IN A RESISTIVE MEDIUM
Lecture 2 hours
COURSE DESCRIPTION:
Water exercise is resistance training in a resistive medium! This lecture will review the principles of resistance training, with definitions and understanding of muscular strength and muscular endurance. Training protocols will be discussed, along with factors affecting results. Learn about resistance as a property of water, and how to manipulate the environment to achieve The science of water exercise equipment is considered as part of resistance programs for water.
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COURSE NAME: MOVEMENT ANALYSIS
Lecture 3 hours
COURSE DESCRIPTION:
Movement analysis is essential for any instructor who leads group exercise classes. This lecture provides information about anatomical movement terms, joint definitions and movement possibilities, skeletal and muscular system interaction, and postural and alignment considerations.
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COURSE NAME: MONITORING WORKOUT INTENSITY
Lecture or Workshop 3 hours
COURSE DESCRIPTION:
Heart rate checks, perceived exertion, the talk test, or all three! Or, something else? Whichever way you choose, there is no denying the need to monitor workout intensity, especially if you are offering cardiovascular conditioning in your classes. Let's explore the research, the current methods available, some new ideas, and decide what works best for water exercise. If the workshop version of this course is chosen, the pool session includes 'hands-on' training with heart rate monitors.
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COURSE NAME: CONTRAINDICATIONS IN WATER EXERCISE
Lecture or Workshop 3 hours
COURSE DESCRIPTION:
"Why is this move being used? What is the purpose of this move? Is there a way to perform it safely? Is there an equally effective alternative?" Contraindicated moves will be discussed, with clear guidelines for instructors’ immediate application. There is a special focus on the ball and socket joints, and individual assessment of high risk areas.
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COURSE NAME: ACTIVE STRETCH AND RELAXATION
Workshop 3 hours SHALLOW & DEEP
COURSE DESCRIPTION:
Standing still in water to stretch won't be successful. Learn how to provide active stretching with moving choreography, and range of motion relaxation techniques. Use established stretching principles, and learn simple choreography patterns to engage the natural properties of water for supported lengthening. Empower your clients to move freely, discover their own functional potential, and complete your class soothed, relaxed, stretched, and warm!
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COURSE NAME: FLEXIBILITY THAT MOVES YOU
Workshop 3 hours SHALLOW & DEEP
COURSE DESCRIPTION:
It's cool in the pool, but these moves are hot! Learn how to provide full body flexibility with moving choreography, and active range of motion techniques. By understanding and applying established stretching principles, learn simple choreography patterns that will use the cooler water for supported lengthening. We move constantly!
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COURSE NAME: HEALTHY BACK
Workshop 3 hours SHALLOW AND DEEP
COURSE DESCRIPTION:
The aquatic exercise specialist needs to be able to guide clients with back issues through a safe and effective water program. This workshop will provide clear guidelines for the use of the properties of water to reduce the effects of gravity on the spine, strengthen abdominal muscles and back musculature. The emphasis will be on postural awareness, dynamic stabilization, and kinesthetic cuing.
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COURSE NAME: PROPRIOCEPTION AND FUNCTION DEEP/SHALLOW
Workshop 3 hours SHALLOW & DEEP
COURSE DESCRIPTION:
Creating a connection between mind, body, spirit and emotion makes body awareness the next frontier of movement education. Water locates us sensorily, and makes the perfect environment for proprioceptive training. Learn awareness exercises and simple techniques to enhance the quest for efficient everyday movements.
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COURSE NAME: AGE WAVES
Workshop 3 hours SHALLOW AND DEEP
COURSE DESCRIPTION:
Heighten your awareness of the diversity within our "older" population. This special focus workshop will encompass all facets of multi-level program development, by reviewing current research, understanding participant needs, and then individualizing movement choreography.
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COURSE NAME: CHOREOGRAPHY WITH POLLY
Workshop 3 hours SHALLOW
COURSE DESCRIPTION:
From simple to advanced, this workshop will provide 40 shallow water combinations, choreographed and ready to use in your classes! Learn how to choreograph, and structure your moves to provide logical, safe, effective exercises for all levels of participant. Transitions and cueing will also be covered in detail. Take home all the moves!
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COURSE NAME: TAKE THREE
Workshop 3 hours SHALLOW
Take 3 and play! Teach empowered, mindful movement by repeatedly taking 3 movement motifs, and inspiring a water dance for each participant. The experience is created by guiding the discovery of the movement possibilities. This is advanced teaching technique, all set to African music!
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COURSE NAME: THE FLOW FACTOR
Workshop 3 hours SHALLOW
Alternative class formats are becoming more and more popular, but are often associated with slower movement styles. This workshop will specifically offer a way to move mindfully in cooler water, and still include elements of Tai Chi, Yoga, Pilates, Graham Technique, and flowing aquatic energy principles. Learn 10 movement phrases that use higher energy, strength and power, and still incorporate creative movement elements, self-expression, and enhanced body awareness.
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COURSE NAME: LIQUID DYNAMICS
Workshop 3 hours SHALLOW AND DEEP
COURSE DESCRIPTION:
Harmony between mind, body, and water is the focus. Powerplay and continuous flow of movement offer a perpetual challenge to your agility, grace, flexibility, sensory awareness, balance, and self-expression. Recommended for movement educators!
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COURSE NAME: AQUIA
Workshop 2 hours DEEP
COURSE DESCRIPTION:
Aquia is deep mind/body/water harmony. Guided discovery sets new challenges for the moving body as proprioceptive feedback mechanisms are realigned. Freedom to explore movement options is totally encompassing for the immersed body.
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COURSE NAME: LIQUID FUSION
Workshop 2 hours SHALLOW
COURSE DESCRIPTION:
Liquid Fusion brings together the movement qualities of power and relaxation. By blending movement motifs the body is conditioned and soothed in complimentary sequences. Indulge in it's fluid tranquility, and/or work hard against it! Learn new ways to incorporate power moves and relaxation techniques.
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COURSE NAME: BLUE LAGOON: THE ESSENCE OF WATER
Workshop 3 hours SHALLOW AND DEEP
COURSE DESCRIPTION:
Total indulgence in water! The liquid medium is explored for its full spectrum of qualities and elements. From the silent world of total submergence to the surprise of the splash, the movement pathways in this workshop will challenge and relax, lift and power, soothe and surround.
*Movement underwater is incorporated in this workshop.
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COURSE NAME: WATER SHAPING WARM SHALLOW
Workshop 2 hours WARM SHALLOW
Water and our bodies are shape forever changing. In unison, the water and the body can be an experience of connection through support, caress, and continuous flow. Learn to sculpt and shape the water, relocate the body, re-pattern body awareness, and take a journey of flowing aquatic energy.
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COURSE NAME: THE ART OF TEACHING MIND/BODY EXERCISE
Workshop 3 hours
COURSE DESCRIPTION:
The experience is magical! Mindful movement is in demand. But, how do you teach it? This workshop will provide unique teaching strategies and a wealth of movement stimuli to show the instructor how to focus the mind on the moving body. Learn to teach movement exploration, self-discovery, self-expression, and empowerment in water.
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COURSE NAME: WATSU® EXPERIENTIAL WARM SHALLOW
Workshop 4 hours
COURSE DESCRIPTION:
Warm water is the ideal medium for freeing the body, and Watsu is a form of Shiatsu massage given in warm water. This four hour introductory workshop will enable you to understand how it feels to be floated and rocked in warm water, drifting into deeper and deeper levels of relaxation as the body is stretched freer and freer. Learn about the power of aquatic bodywork and its ability to open the meridians and increase flexibility. Watsu is the most nurturing of all bodywork. By giving and receiving you learn about continual support, while you enjoy the freedom of surrendering to the flow of the slow dance that is Watsu.
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