Aqua Fun Academy
Tutor Thursday

Tutor Thursday: Customized Learning

On this week’s Tutor Thursday we are going to discuss customized learning and its benefits for the student. Before we do that though, let’s review what we discussed on Feedback last Tutor Thursday:

  • Tutoring allows for lots of constructive feedback.
  • Dialogue between the tutor and the student leads to a clearer understanding of material.
  • Students feel more confident throughout their performance.
  • Students learn how they learn.
  • Students know what to ask to get to that high level of understanding.
  • All students learn differently.

Tutor ThursdayKeeping in mind that all students learn differently, customization can have a large impact on the students’ development and overall success. Due to the nature of the relationship between the tutor and the student, the tutor has time to customize their lesson plans to the students’ learning styles.

The big three learning styles are visual, auditory, and kinesthetic (or tactile). That being said, these groupings are not always mutually exclusive, and there tends to be overlap. People are usually some combination of the three.

Tutor Thursday

Tutor Thursday presents: The three different learning styles.

Through customization, it is also possible for the tutor to assist students with developing the weaker aspects of their learning style. For it is through practice that we improve, and sometimes encountering our weakness are unavoidable. Especially since our students are often tested in the same standard format in school.

By developing their weakness into strengths, we increase students’ chances of success in a fairly rigid and uncompromising world. As parents, teachers, and educators, giving our children the tools to go out into the world and get what’s there. As well for us at Aqua Fun Academy that is not just our dream, that is our goal.

The students benefit the most when constructive feedback and customized learning are employed regularly in their continuous learning process. Until next Tutor Thursday!

 

Customized Learning

Swimming Tip Tuesday

Swimming Tip Tuesday: Face in the Water

On this week’s Swimming Tip Tuesday we’re going to go back to basics with a beginner tip on putting our face in the water and submerging our whole head in the water.

Swimming Tip Tuesday

Swimming Tip Tuesday: A young swimmer totally comfortable in the water.

For many new swimmers this is an area of concern. Like any skill the more you practice the easier it will be to perform. We swimming instructors don’t ask for submersion to become a new swimmer’s favorite skill. As a matter of fact, we look for indifference, we want to transition to aversion, to callousness that will eventually lead to comfort.

Let’s address that we interact with water very often in our everyday lives, taking baths, showers, washing our face. We often get our faces wet. So why the aversion to putting our face in a pool?

A common aversion to putting our face in water is the difference in visibility. This can be aided by wearing goggles, which also has a dual purpose. The dual purpose comes from the fact that for some swimmers, their aversion comes from eye sensitivity. Due to the chemical nature of the pool some swimmers experience a slight stinging sensation. Remember it is important to invest in a pair of goggles that suit your face and eye shape. If the goggles are to small or too big it defeats the purpose of using them.

Dependent on the age of the beginner we can use a variety of techniques. One that spans age groups are submersible plastic rings. Placing the rings in the pool at a depth one cannot reach with their hands encourages swimmers to take the plunge and fully submerge.

Swimming Tip Tuesday

Swimming Tip Tuesday: A swimmer exhaling in the water while while wearing goggles.

An difficulty instructors face with this might stem from the fact that the swimmer may not be performing “bubbles” properly. “Blowing bubbles,” as an instructor would call it, is a technique used to exhale when we submerge in the water until we come up above the surface to inhale our next breath.

We want to make the process of blowing bubbles to feel natural to us. Similarly when we breathe, it’s something we do without thinking. Pay attention to your breath and every time you have to breathe out make a fish face as you exhale. Do this over and over, then filling up a bowl, or the kitchen sink, or the bath. Do the same over the water and slowly, lower your face into the water as you do this. The key is to remember to continue to breathe out as long as you have your face in the water.

For more on this, check out our Swimming Tip Tuesday on Breathing.

 

Swimming Tip Tuesday

Swimming Tip Tuesday: Competition Diving

This weeks’ Swimming Tip Tuesday we will talk about diving, specifically in a competitive context. Last time we spoke about diving we focused on generating lift for diving from the floor level, in a non-competitive environment. For more on that click the link provided below.

Swimming Tip Tuesday – Diving and lift off

There are tons of helpful tips that will translate into this article. If you already have a foundation, welcome to Competition Diving!Swimming Tip Tuesday

Diving off the blocks, for Freestyle, Butterfly and Breaststroke signifies the start of the race. It is a point of impact. The purpose of diving in a competitive context is to initiate strong forward momentum.

The starting position is similar to that of track starting with one foot forward and one foot back, hands placed in front on the edge of the platform (or ground). In an aquatic context fingers are curled over the starting block.

  • One leg back aligned with the hip,
  • One leg forward, also aligned with the hip toes curled over the edge
  • Hands in front, curled over the edge of the starting block
  • Hips higher than head
  • Back straight rather than rounded
  • Chin closer to chest to maintain streamlined body position.

Choosing which foot goes in front can be as simple as swimmer comfort. However sometimes we do not actively know what leg we lead with or our dominant leg. Here is a simple exercise you can do to figure out which foot to put forward. Stand up Swimming Tip Tuesdaystraight with your feet together. Take a step forward, the leg you start with is your lea leg, this leg will need to generate the most power during the push phase of the dive.

Your less dominate leg will serve as a guide. What I mean by this is when you push off the block you want to make sure your back leg and foot points straight. This will insure that you do not enter the water on an angle. Tip Summary: keep your head lower than your hips when diving.

For more on Lift and Entry, look for our next Swimming Tip Tuesday on Competitive diving.

Until next time!

 

Swimming Tip Tuesday

Swimming Tip Tuesday: Elbows in Front Crawl

This week’s Swimming Tip Tuesday lets us hone in on high elbows in Front Crawl and ways to practice executing this skill. High elbows are the beginning of a more efficient stroke. It allows us to reduce the amount of drag and to set ourselves up for a more powerful pull action.

Tip: Focus on having high elbows after you pull straight back.

To help you guys out, I’ve written out two very simple drills using very little equipment that you can find around your local community pool. Both these drills emphasize the arms for front crawl.

Swimming Tip Tuesday Workout 1:

Equipment: A Buddy & 2 Flutter BoardsSwimming Tip Tuesday

Use of Equipment:

  • The swimmer will use one of the flutter boards to aid them with buoyancy.
  • The buddy will hold the flutter board at a consistent height (the highest point the swimmer can bring their elbow up during the stroke) and walk alongside the swimmer, all the while encouraging the swimmer to have their elbow meet the board.

Action: Using one arm, perform bent arm front crawl, with your buddy walking alongside you. Switch arm after each distance.

Emphasis: Bringing the elbow out of the water.

Distance: Dependent on the skill of your buddy and type of pool. Perform this within the shallow portion (where you can touch) of the pool. If your buddy has steady eggbeater you can do the full length of the pool.

Swimming Tip TuesdaySwimming Tip Tuesday Workout 2:

Equipment: Flutter board.

Use of equipment: hold the flutter board in both hands in front of the body.

Action: Perform bent arm front crawl.

Emphasis: Focus on exaggerating the rotation of the body and having your armpit facing upwards as you recover the arm around.

Distance: Repeat for 100m, 30 seconds of rest in between each 50m.

Reason: The flutter board will provide extra buoyancy during exaggerated rotation. This motion will give us enough room to focus on bending the elbow high above the body.

For more workouts on how to improve your strokes, check us out every Tuesday!

Focus on having high elbows after you pull straight back

Swimming Tip Tuesday: Sofia performing beautifully executed Front Crawl with high elbows.

That’s a wrap for today’s Swimming Tip Tuesday!

 

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This weeks’ Swimming Fit Friday – Goal Setting

This weeks’ Swimming Fit Friday we are going to talk Goal Setting and getting started.

Well into our second month of 2018, congratulations you made it! For those us of who were quick to make up new years resolutions, maybe some of us have fallen off the horse. On the other hand some of us may be late to making major changes. If this is you, there’s no time like the present. A good friend of mine said it’s good to start things on a Monday, keeping that in mind we’ll spark a fire to get active on a Fit Friday, prep over the weekend and hit the ground running on Motivation Monday!

SMART, that’s the acronym those of us working to be successful follow. Take the time to read these questions provided by the SMART acronym when that light bulb goes off.

Swimming Fit Friday

Swimming Fit Friday:
Alex and Eamon going over SMART goals with their swimmers.

SMART stands for:

  • Specific: What do you want to achieve?
  • Measurable: Is this goal something you can measure?
  • Attainable: Can you accomplish this goal?
  • Relevant: Does this goal add value?
  • Time: What is the time frame we are going to do this in, and is it reasonable?

It is through this method we filter our ideas and get specific, and start to make real progress. Take this tool and share your SMART goal with someone you care about, hold yourself accountable to your goals. Through sharing we are now accountable to ourselves and those we shared it with.

 

 

Swimming Fit Friday

Swimming Fit Friday: Swimmer practicing Front Crawl.

Let’s look at an example:

S – Swim Freestyle 100m in under 2:00m

M – Yes, because we can use a timer to verify success

A – Yes, because I know how to perform basic Freestyle

R – I am training for ASAC

T – The ASAC meet is in 4 months

Understanding that this is where we want to be in 4 months time, we can add milestones throughout our journey. This can be checked at the end of each practice, or at the end of each month. Having Milestones in addition to our SMART allow us to re-evaluate our plans to attain this goal.

We’ll that’s all for this weeks Swimming Fit Friday. All the best!

Swimming Tip Tuesday

Swimming Tip Tuesday Butterfly Workouts

This weeks’ Swimming Tip Tuesday we will analyze and critique Butterfly. Butterfly, requires a large amount of upper body strength, unlike Front Crawl, one cannot over compensate with the use of a strong kick, to make it through stroke, for this is a skill for the advanced swimmer.

The base of Butterfly is the dolphin kick, alternating between the use of one big kick, and one smaller kick as the arms pull and recover. The legs move in unison, to mimic the tail of a Dolphin. This helps to propel the body forward, however with various bends in the body as the swimmer kicks, can cause the swimmer to sink lower and lower under the surface of the water.

Swimming Tip Tuesday

Swimming Tip Tuesday: Butterfly Recovery

To mitigate sinking as a result of the changes in our kick, we utilize the positioning of the upper body as well as momentum generated from the legs; specifically the arms. The arms sweep down drawing the shape of a keyhole, palms pushing through the water to lunge the body forward, as the arms come up over the head is when we must relax. This is our recovery phase, as we relax the angle of our chest rising through this movement will bring the legs up towards the surface of the water – giving us room to kick again.

Simply put: During the recovery phase, relax and let your chest position force your legs to rise to the top of the water.

Knowing is half the battle, how do we practice this so it becomes natural? Check out the training methods listed below:

Swimming Tip Tuesday Workout 1:

Equipment: pool buoy.

Use of Equipment: put the pool buoy in between your legs, specifically between the thighs.

Action: Perform arms only Butterfly.

Emphasis: Focus on relaxing the chest after the breathe in your recovery phase.

Distance: Repeat for 100m, 30 seconds of rest in between each 50m.

Reason: The use of the pool buoy will keep the swimmers legs at the surface of the water. Allowing the swimmer to focus on the arm motion and relaxation of the chest.

Swimming Tip Tuesday Workout 2:

Equipment: Flippers.

Use of Equipment: Put flippers on feet.

Action: Perform Butterfly.

Emphasis: Focus on the flippers reaching or breaking the surface water, one the chest has relaxed in the recovery phase.

Distance: Repeat 200m – 300m, 30 seconds of rest in between each 100m.

Reason: The flipper adds to the length of the legs, cause the swimmer to focus on generating enough power with the arms during the pull phase, to bring the chest to the appropriate position. This will use of the flippers will also allow the swimmer to perform longer distances, as the flippers will also add additional propulsion power.

That’s all for this week, until next Swimming Tip Tuesday!Swimming Tip Tuesday

Swimming Fit Friday Natation Forme Vendredi

Swimming Fit Friday: F.I.T.T Principles

For today’s Swimming Fit Friday we will discuss personal fitness within the realm of aquatics. Specifically the F.I.T.T principles and how to apply it to your life both in and outside of the pool!

F.I.T.T Stands for:

  • Frequency
  • Intensity
  • Time
  • Type of Exercise

When looking at exercise guidelines, it is recommended to exercise 3-4 times a week for, a duration of 60 minutes. Knowing this a common theme is that 3-4 times a week for 60 minutes is not something that fits nicely into everyones’ schedule. If one is blissfully unaware of the F.I.T.T principle one often sees exercise as an ultimatum. As a result many of us go without exercising. Lack of exercise can lead too poor or worse health, lack of motivation and drive, lowered self-esteem, and high levels of stress. Finding a way to get exercise into your schedule really works wonders for the individual and all those they are connected too.

To get more out of our day, we can increase the frequency in which we work out, to twice a day for 15 minutes. It is easier to find small windows of time. Another example would be 15 minutes of a high intensity workout 3 times a week. In which we increased both the frequency and intensity.

Understanding this means we know that one does not want to exercise at a leisurely pace, with your increased exercise frequency, reduced time period, you need to increase the intensity of the workout. This helps us reap similar benefits as if we were to follow the recommended guidelines. Making modifications to our exercise routine with the use of the F.I.T.T principle, helps us to achieve our exercise goals!

Swimming Fit Friday

Swimming Fit Friday: A person performing water running with assistance of a buoyancy belt.

Intensity can be adjusted in various ways. For example:

  • Running 10, 100m sprints, instead of jogging a mile. Would be an increase in intensity.
  • Water running, instead of running on a treadmill, you’ve increased resistance and therefore increased the intensity.
  • Holding a push up, and performing an isometric hold. Check the link below for a quick 20 seconds demo!

https://www.youtube.com/watch?v=WqAjyXjfQpc

  • In an aquatic situation you can perform with only body weight or add the addition of a noodle, or dumbbells to work against buoyancy. When performing a push down, as shown by the woman in the photo underneath to the right.
    Swimming Fit Friday

    Swimming Fit Friday: a woman performing push down with the use of a buoyancy resistance tool, called dumbbells.

Swimming Fit Friday

Swimming Fit Friday: Swimmers in a deep water aquafit class, using the noodles to increase the resistance in their arm action. Buoyancy belts are a common tool for deep water aquafit.

Intensity can also be coupled with the concept of exercise type. For example, you can do crunches or you can hold a 5pound medicine ball to increase the load while performing sit-ups. Similar exercise, higher intensity! In an aquatic situation you can perform with only body weight or add the addition of a noodle, to work against buoyancy.

 

Well that’s all for todays’ Swimming Fit Friday, and the F.I.T.T principles! Until Next Time!

P.S Remember when performing our exercises it is KEY to maintain ones form, bad form is an opportunity for injury! Continual posture checks throughout ones workout help to keep one in good form.

Swimming Tip Tuesday

Swimming Tip Tuesday: The Pull

This week’s Swimming Tip Tuesday focuses on “The Pull” in the sequence “Pull, breath, whip, glide” during the breaststroke sequence!

The pull phase of the stroke, despite being a simple action, gives rise to opportunities for many little mistakes. Potential mistakes include: a false recovery period, stalling as well as sinking. However, mastery of this movement improves the following:

  • Forward propulsion power.
  • Optimized breathing opportunity.

To accomplish this, the swimmer must be aware of how to move different segments of the arms. Starting with the hands: for positioning of the hands, one wants to keep their fingers together. Continue with flat palms that push through the water during this phase. This emphasizes forward propulsion.

The next point of focus is the elbow. Swimmers should bend their arms so that their fingertips are pointed towards the pool floor. Beginners will bend at roughly a 90 degree angle. As a swimmer develops proper shoulder movement it will alter how far the hands and arms are from the trunk of the body.

As mentioned above, the next point of focus is the shoulder. One wants to lift the shoulder to bring their face out of the water. In other words, the swimmer should shrug as they pull their arms in towards the sides of the trunk of the body, bringing them in close. This provides a quick, optimal breathing opportunity.

The shoulder lift or shrug is also very important because it keeps the head close to the water. It negates the risk of sinking and stalling, so long as the swimmer aims the arms out from the chest in one full swift motion.

A common beginner habit is to draw a wide rectangular box during the pull phase, which leads to stalling and ultimately sinking. The method of drawing a narrow box is often -and only- used as a progression, in order to allow beginners to build the arm strength required to execute this skill.

To finish the pull and enter into the glide phase, the swimmer will roll the shoulders and push the hands out from the centre of the chest forwards.

Remember: Lift your shoulder to bring your face out of the water to breathe.

Thanks for reading!

Onieka

Swimming Tip Tuesday

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Swimming Fit Friday Balance and Core Strength

This weeks’ Swimming Fit Friday, is going to look over balance and core strength. In the world of fitness there is specific terms also called “jargon” used to identify various movements, and target areas. One of those terms is core. Seemingly straight forward, your core refers to the centre portion of your body. The muscles that compose ones core in the front are as follows:

  • Rectus adbominis
  • Internal Obliques
  • External Obliques
  • Transverse abdominis

The back core muscles include, the multifidus and erector spinae group.

In simpler terms, the abdominals, obliques, and erector spinae groups are the main muscle groups within ones core. These muscles are key components of what allow us to have proper balance when performing various tasks within our day-to-day life. If our core strength is weak, our balance will be shake and that makes one prone to falls.

As we age, strengthening and maintaining ones core muscles is essential, because most hip related injuries occur during falls. It is also important to understand that having hip injuries that lead to hip replacements significantly reduce our life expectancy, and overall quality of life.

Another factor that comes with age is that it becomes increasingly more difficult to bare excess weight. Excess weight creates an additional strain on our joints. To combat this aquatic workouts are the most effective! As a result of the reduced impact on the joints, furthermore due to the buoyancy of the water we can challenge different muscle groups more effectively.

The following are examples of exercises one can do to help strengthen and maintain their core strength & balance:

  • Leg sweeps: For this move you will keep one foot on the ground. With the other leg you will abduct or move away from the center of the body in a sweeping motion. Once your leg is pushed as far as you feel comfortable, bend at the knee and adduct or move the leg back towards the center of your body. Do this move on both sides, as it challenges balance and core strength, as well as provides a great leg workout!
  • Swimming Fit Friday Natation Forme VendrediTree pose: Often done in yoga, can also be performed in the water. The swimmer will have one foot remains on the ground. With the other, the swimmer will place their foot on the inner calf, not the knee or ankle(as that will put unnecessary pressure on the joint). As this is done, one can raise the hands up towards the ceiling inhaling and as the arms relax back down exhale. This can be done as many times as the swimmer wants, make sure to work both sides, with this great core and balance exercise!
  • Crunches: Using a pool noodle, the swimmer will lean back and suspend them selves in the water on the noodle. Thus the swimmers feet should be off the ground. Once steady the swimmer will pull their knees in towards the chest and then push away repetitively for about 60 seconds. This can be done in between other exercises.
  • L-sit or V-sit: Using the noodle the swimmer will lean back and suspend them selves in the water on the noodle. Bending at the hips/waist the swimmer will hold their feet up so that their toes are either at the top of the water or are exiting the water with straight legs. To make either an L or a V shape. Hold for about 30-60 seconds at a time.Swimming Fit Friday Natation Forme Vendredi

Now you have some examples of exercises you can take the pool with you one your next swim. Well that’s a wrap for this weeks swimming Fit Friday, until next time!

MotivationMonday

Swimming Motivation Monday: Comebacks

Today’s Swimming Motivation Monday:

Every setback is a setup for a comeback.

Everybody loves a good comeback. When something doesn’t go your way in life, it’s important to look at it as an opportunity to prove that you can adapt and overcome. Don’t allow the rocky terrain of life to flatten your spirit, you can have what it is you desire. Remember, everything yields to diligence, believe in yourself and keep going till you find a way to make it happen!

You must find the place inside yourself where nothing is impossible. Who’s to tell you what’s possible and what’s not? To put a limit on your life and the possibilities it can hold. Anything you desire in this world is possible! The ones that attain the ‘impossible’ simply disregarded these false truths in a search for their own. They didn’t accept the answer ‘just because,’ they went out and found their own. The biggest difference between possible, and impossible, lies in your mindset. Find the place within yourself where anything is possible. Where no obstacle is too great and nothing can stop you. Be unshakable to your surroundings. Never let someone else’s perspective dictate your reality.

The mind of man has unlimited potential. It has the limitless ability to create. Man has been on earth for thousands of years, yet we are still making new discoveries today and creating new things everyday. We cannot exhaust the creative power of our minds. Your possibilities are limited only by your thinking. What may be a limit for one person is a walk in the park for another. It’s all in the mindset. Your potential as a human being, then, is unlimited. You have within you the ability to become and to achieve anything you want.

The difference between the impossible and the possible lies in a person’s determination. Whatever the mind of man can conceive and believe, it can achieve. – Napoleon Hill.

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Every setback is a setup for a comeback