SWIMMING FOR FITNESS

by CHARLES F. CICCIARELLA
1st ed., April 2003, 166 pages, $14.95 
ISBN 978-0-89641-397-9 

 

Of all the venues where fitness classes might take place, the most popular is arguably the swimming pool. There is something about the aquatic environment that is especially attractive to most (though clearly not all) people. Maybe it is the typical manner of dress, which tends to eliminate much of the pretense found in other venues and invites social interaction. Perhaps it is the water itself, which may provide a welcome reconnection with the playfulness of childhood. Perhaps it is something else, but it is undeniably so.

Some water-based fitness classes focus on attempts to improve aerobic, or cardiovascular fitness. This may be done through lap swimming, walking through shallow or deep water, or exercises done more or less in the same place. Any of these approaches, but especially the latter, may be done with, or choreographed to, a musical background. Other water-based fitness classes may focus on attempts to improve muscular fitness, and yet others may focus on flexibility or relaxation.

Regardless of the type of fitness program, an important element is the inclusion of basic principles of how the desired program outcome is caused to occur. Only with an understanding of such principles can the individual participant be eventually weaned from day to day dependency on a course instructor. Only with such knowledge can the participant recognize when a mistake is being made or when a change is needed. Only then can the participant become a genuine member of his or her own fitness management team.

This book is designed to support all types of water-based fitness courses, from aerobic to muscular conditioning to flexibility to relaxation. Within its chapters the reader will find both underlying principles of fitness and fitness improvement, and descriptions and examples of actual exercises for each type of objective.

The reader will find this book different, and better, than others in the water-based fitness domain in several important ways. First, it is more comprehensive, covering the full range of fitness improvement outcomes including cardiovascular fitness, muscular fitness, flexibility, and relaxation. Second, it includes coverage of stress reduction, something that is omitted completely in most other books. Third, it includes substantial material on the underlying principles of fitness, detailed yet written for the lay reader. And finally, it is, frankly, better written than the others. This is extremely important, as a well-written book is more likely to be read beyond the first chapter.

CONTENTS

Chapter 1: GOOD FOR WHAT AILS YOU
Heart Disease
Infectious Disease
Arthritis
Aging
Osteoporosis
Components of Physical Fitness
Muscular Strength
Muscular Endurance
Flexibility
Cardiovascular Endurance
Body Composition
Balance
Agility
Power
Speed of Reaction
Sleep
Nutritional Status
Stress

Chapter 2: WHY IN THE WATER?
Buoyancy
Viscosity
Specific Heat
Range of Motion
Negatives
Water is Relaxing
Water is Good for Socialization

Chapter 3: CARDIOVASCULAR FITNESS PRINCIPLES
Cardiovascular System in Brief
Basic Principles of Cardiovascular
Performance and Training—
• Heart Rate and Work Load • Adaptation to Imposed Demand • Specificity • Overload Principle • Reversibility Principle
Condition Guidelines
• Pre-Exercise Health Screening • Behavioral and Nutritional Change • Warm-up and Cool-down • Intensity • Frequency • Duration • Missed Exercise • Exercise in Heat and • Humidity • Exercise in Cold • Water Exercise in Salt Water • Water Exercise in Turbulence

Chapter 4: DISTANCE SWIMMING AND WATER EXERCISE FOR AEROBIC FITNESS
Choosing a Swimming Stroke
Energy Cost of Swimming Skills
Ability to Sustain Continuous Exercise
Swimming Exercises
Motivation
Warm-up and Cool-down
Pre-Exercise Stretching
Lap-Swimming Equipment
Crowded Conditions
Other Exercises for Aerobic
Conditioning and Weight Loss—
• Shallow Water Walking • Shallow Water Walking using a Treadmill • Deep Water Walking • Treading • Underwater Swimming • Water Games and Sports •Water Aerobics

Chapter 5: BASIC CONCEPTS OF MUSCULAR STRENGTH, MUSCULAR ENDURANCE AND FLEXIBILITY
Specificity of Training
Overload Principle
Progressive REsistance Exercise
Types of Muscle Contraction
How Muscles Produce Force
The All or None Principle
Types of Muscle Cells
Number of Fibers in a Muscle
Flexibility

Chapter 6: WATER EXERCISE FOR MUSCLE STRENGTH, MUSCLE ENDURANCE AND FLEXIBILITY
Standing Arm Curl and Extension
Forward Arm Raise and Return
Side Arm Raise and Return
Arm Gather
\Arm Scoop
Floor Polisher
Trunk Rotator
Deep Water Double Leg Raise
Bent Leg Raise
Straight Leg Raise
Side Leg Raise
Standing Alternating Push-away
Standing Forward Arm-Sweep
Standing Backward Arm-Sweep
Prone Flutter Kick
Supine Flutter Kick
Treading
Walking in Water
Deep Water Walking
Exercises for Muscle Strength with Paddles, Fins and Weights

Chapter 7: MEDICAL CONSIDERATIONS
Arthritis
Asthma
Cerebral Palsy
Ear Infections
Diabetes Mellitus
Epilepsy
Fungal Infections of the Skin
Cardiovascular Disease
Hearing Loss
Incontinence
Medication
Multiple Sclerosis
Obesity
Orthopedic Injuries
Sun Exposure
Colds
Pregnancy

Chapter 8: MANAGING STRESS
Ventilation through Exercise
Stress Reduction through Play
Use of Water as a Point of  Focus in Medication
The Home Water Facility as a Restful Environment

Appendices
A Daily Stress Log
B Monthly Exercise Log
C Estimation of Target Heart Rate for Aerobic Exercise on Land and Water
D1 Total Distance Chart for Incremental English Channel Swim (21 miles)
D2 Total Distance Chart for Incremental Florida Straits Swim (112 miles)

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