Section 10
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Section 10 | Video Submission Instructions
In an effort for Aqua Body Strong™ to ensure the quality of ABS™ programs for participants, instructors, and facilities, we require that all students who take our online certification program submit a 25 minute choreographed video of themselves demonstrating their ability to teach a safe and effective workout on the Aqua Body Strong™ board. This assessment video is due six weeks after the purchase of your online certification course.
As you know, once you are a certified Aqua Body Strong™ instructor you will be able to teach the four basic ABS™ formats: ABS™Flow, ABS™ Strength, ABS™ Kids and ABS™ Active. When creating your 20-25 minute choreographed video, please include four 5-minute segments featuring each format using regressions and progressions. Feel free to utilize resistance bands for ABS™ Strength, Team Building Games for ABS™ Kids and Gentle stretch and strengthen moves for ABS™ Active. We have also included a table below of the top ABS™ movements to help you with your video. Please also include, an introduction and safety briefing before getting onto the board.
Aqua Body Strong™ Assessment Criteria Example
First and foremost, you will be assessed on your ability to teach a safe workout, smoothly executing the movements, exercises and transitions technically and effectively, using both regressions and progressions in your video. You will need to show exercises that flow smoothly from one sequence to another, using the board both in lateral and horizontal directions.
Assessment Criteria Example
YES
NO
Does the Instructor establish the Aqua Body Strong Stance?
Does the instructor effectively deliver the exercise name?
Does the instructor effectively communicate a proper starting position for movement? Ie. Feet are hip distance apart, or feet are staggered
Is the exercise performed with control and correct form?
Does the instructor offer regressions and progressions.
Aqua Body Strong™ Movements
The following table consists of some of the Top Aqua Body Strong™ Movements and is designed to help you initiate and execute the exercises correctly. Prior to submitting your video for assessment, you should review your video to ensure that you are meeting these minimal requirements.
Meeting Minimal Requirements
Exercise
Evaluation Criteria
Aqua Body Strong Stance
Rock The Board
Down Dog
Plank
Side Plank
Lunge
Warrior
Squat
Mountain Climbers
Burpees
Tuck Jump
Jump Around the World
Water Bicycle
Table Top
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Feet hip-distance apart with feet parallel
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Avoid locking knees
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Bodyweight is slightly forward of the midpoint of the foot
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Maintain neutral lumbar spine
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Position feet wider than hip-distance apart
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Keep knee over ankle
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Maintain neutral lumbar spine
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Position hands shoulder-width apart
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Position feet hip-width apart
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Spread fingers and bear weight through the entire hand
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Maintain cervical spine alignment
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Position hands under shoulders
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Position feet or knees (if modified) hip-width distance apart
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Maintain Neutral Pelvis
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Position wrist under the shoulder or if modified elbow under shoulder
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Position front foot under the knee
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Keep knee over ankle
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Stagger feet approximately 4 feet apart
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Position front foot parallel and the back foot at a 45-degree angle
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Keep back foot planted on the ground
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Position front knee over ankle
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Hip and shoulders both face forward
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Position feet slightly wider than hip-width
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Position knee over the second toe
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Bodyweight is evening distributed
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Position knees and feet hip-width apart
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Position hands slightly in front of shoulders
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Stabilize spine
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Position hands under shoulders
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Position feet hip-width distance apart
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Jump in the air with feet level and parallel to board
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Land softly with a slight hollowed body and bent knees
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Position feet hip-width apart P
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Pull knees to chest, head looking out
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Land softly with bent knees
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Position feet hip-width apart
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Land softly with bent knees
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Position hands under shoulders
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Maintain cervical spine with core engaged
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Chest open with shoulder blades pulled down away from ears
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Position hands under shoulders
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Position knees under hips
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Maintain neutral spine
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Maintain cervical spine alignment
