Like all SilverSneakers classes, SilverSneakers Splash follows a 5-segment format. The class segments are Warm-Up, Work, Cool-Down, Final Stretch and Relaxation. SilverSneakers Splash is a 45- to 60- minute class.
Warm-Up and Range of Motion – 8 to 10 minutes
The warm-up and range of motion elevates heart rate and lubricates joints. The thermal warm-up helps acclimate participants to the aquatic environment. If you’re exercising in a cooler pool, a longer warm-up is recommended.
Work – 15 to 25 minutes
The goal of the work phase is to improve cardiovascular endurance and muscular strength and endurance through self-directed options for intensity. Teach options and concepts utilizing the physical laws of the water to accommodate all skill levels. Class Work phase design may include:
- Aerobic conditioning followed by muscular strength and endurance techniques or
- Short interval segments that alternate aerobic choreography with muscular strength and endurance exercises.
- In warmer pools, emphasize muscular strength training, anchored to the pool floor, in warmer pools, eliminating or minimizing an aerobic element.
The SilverSneakers splashboard is our signature tool used for both balance support and resistance exercises, and it will be covered in more detail in the next lesson.
Cool-Down – 5 to 10 minutes
Since pool temperatures can quickly cool the body, we refer to the cool-down as a warm-down. The objective is to keep the body warm and comfortable in the water while also preparing the body for focused flexibility work.
Final Stretch – 5 to 10 minutes
The final stretch segment increases range of motion (ROM) with deeper stretching. A warmer pool may lend itself to longer, static stretches. A cooler pool may indicate the need for a shorter cool down with dynamic stretches.
Relaxation – 5 minutes
The relaxation segment includes visualizations and affirmations to help provide a sense of achievement. Cues should provide mental and physical relaxation, for example, “relax your shoulders” or “let the buoyance of the water support your movement.” Again, a cooler pool may indicate the need for a shorter relaxation segment or relaxation combined with gentle movement.
