flexion and extension, or abduction and adduction. When exercising on land, resistance is encountered only when moving against gravity, which targets one muscle group in one phase of the exercise, i.e. only flexion or only extension. Therefore, more muscles are activated during aquatic training, which increases muscle synergy and results in greater caloric expenditure. Buoyancy is another force that acts upon the body when exercising in water. It is the upward pressure applied to an object immersed in a liquid. Gravity, on the other hand, is the downward pressure applied to an object on land. Due to buoyancy act- ing against gravity, there is a decrease in compressive forces to the body, which reduces the risk of overuse inju- ries. This makes for a great environ- ment for training, as well as for reha- bilitation. an injury can use the pool to continue training. in water great for athletes during pre- season and post season when over- use injuries are most prevalent. The Athletes recovering from This also makes exercising deeper you train in water, the lesser the impact on the body. Energy Systems Regardless of the training environ- ment, there are three energy systems that are utilized depending upon the type and intensity of the exercise: the phosphagen (ATP-PC) system, the anaerobic glycolysis system, and the oxidative (aerobic) system. All sports use a combination of these energy systems, but many sports have a dom- inate energy system. Let’s examine aquatic running as a training method to enhance these energy systems and athletic perfor- mance. In the pool, you can run in various depths, with or without foot contact, and with or without a flo- tation device, such as a belt or vest. Keep in mind, these sample work to rest ratios (W:R) can be adjusted to mimic your specific sport or activity. Aquatic Running to Enhance the Phosphagen (ATP-PC) System Type of running and duration: • Short distance sprinting lasting 0-20 seconds • Repetitive sprint training with W:R ≥ 1:3 Sample aquatic workouts: • Sprint for 5 seconds, rest for 25 seconds; repeat 10 times • Sprint for 10 seconds, rest for 50 seconds; repeat 8 times • Sprint for 15 seconds, rest for 45 seconds; repeat 8 times • Sprint for 20 seconds, rest for 60 seconds; repeat 6 times Athletes / Sports that would benefit: Baseball, basketball, boxing, field hockey, football, gymnastics, ice hockey, lacrosse, mixed martial arts, downhill skiing, soccer, short distance swimming and track and field events, tennis, volleyball, and wrestling. Aquatic Running to Enhance the Anaerobic Glycolysis System Type of running and duration: • Short to middle distance sprinting The USA Swimming Foundation’s Make a Splash initiative saves children’s lives through swim lessons. Join our network of swim lesson providers and help provide EVERY child in America the opportunity to learn to swim. GET FOUND! Add your swim lesson program to the USA Swimming Foundation’s Swim Lesson Finder, makeasplash.org usaswimmingfoundation.org/makeasplash 1 Olympic Plaza • Colorado Springs, CO • 80909-5770 • 719-866-3546 • usaswimmingfoundation.org/makeasplash December 2017 / January 2018 | Akwa | 17
