HBVetera n2312
Contributor
I have seen many threads relating to dive fitness and the posts are usually from folks needing to improve. I will walk you all through my methodology for assessing a diver's fitness level, how to identify diving-specific tasks that apply to fitness, and how to improve the overall fitness level for diving.
STEP 1
I conduct a health assessment by reviewing any medical conditions or limitations prescribed by a licensed physician. If you have not had a physical with blood work done in the last year, I stop you there. I also take in consideration height/weight ratios, age, and current resting blood pressures.
STEP 2
I conduct a physical assessment to obtain a baseline for my exercise prescription. This consists of upper body strength-pulling, upper body strength-pushing, core strength, lower body strength, flexibility, and cardio-respiratory fitness. Each of these categories has a specific function in diving. The test is as follows:
Upper Body Strength-Pulling
Max reps pull-ups OR
Assisted weighted pull-ups (machine) OR
Weighted lateral pulldowns (machine)
Upper Body Strength-Pushing
Max reps of push-ups in 1 minute OR
Max reps of modified push-ups (on knees) in 1 minute OR
Max reps of elevated push-ups (hands on weight bench) in 1 minute
Core Strength
Max reps of situps in 1 minute OR
Max reps of crunches in 1 minute OR
Max time in plank position (on the hands not elbows)
Lower Body Strength
Max reps of air squats in 1 minute OR
Max reps of alternating leg lunges in 1 minute OR
Max reps of alternating step-ups on 18" box-step in 1 minute
Flexibility
Sit and reach test using a Cooper Institute measuring device
Cardio-Respiratory Test
1.5 mile run OR
Caloric burn on 12:00 stationary bike OR
Caloric burn on 12:00 elliptical machine
I compare the results against a chart that is broken down into gender and age groups to determine either Excellent, Good, Fair, or Poor. I now have a baseline fitness level.
STEP 3
Now I assess what type of activity the diver will be performing i.e.: small or large boat dive, beach dive, lake dive, type of conditions such as water temp, lighting, altitude, reef surge, kelp, type of equipment such as single tanks or multiple tanks, dry suit or wetsuit, wrecks, decompression dive or non decompression dive, and number of dives over a period of days. This allows me to choose some functional exercises that will improve on any deficient areas I identified during the fitness assessment while concurrently improving the ability of the diver to perform specific dive tasks at a comfortable level. The critical consideration for me is, can the diver perform all emergency procedures required for their specific dive profile? After that, can the diver perform minimum tasks required for the dive profile? And finally, will the diver be able to provide assistance to another diver in trouble?
STEP 4
This is where I can now construct a pertinent and functional exercise prescription for the individual diver. I also talk about nutrition. I am a believer in balance. You should enjoy the good stuff, but not too much. Moderation even in moderation. We all get in trouble when we go too far one way or the other. Elevated levels of cholesterol, sugars, and fat are not good for anyone despite your age. It's just that the older you get, the harder it is to counter these potential health issues. And you certainly don't want these issues arising during any time in your dive profile. I demonstrate each exercise I prescribe, emphasizing full range of motion. Most people have strong "walking around" muscles, but usually injury occurs in the connective tissues such as tendons and ligaments. I rarely prescribe single-joint isolation exercises, rather multiple-joint or whole-body exercises. You can get more done in a shorter time.
STEP 5
Re-assess. This is done consistently at the prescribed time as each plan is different. Generally every 6 weeks, sometimes more, sometimes less. Usually by this point I have conducted enough training that the diver can self-assess and adjust accordingly. I also monitor any over-use injuries if they occur and adjust the plan if needed. Some soreness is expected but usually goes away after 2 weeks. Another thing, I stay away from scales. I want to HEAR how the diver FEELS. That's the best barometer for a fitness program.
STEP 1
I conduct a health assessment by reviewing any medical conditions or limitations prescribed by a licensed physician. If you have not had a physical with blood work done in the last year, I stop you there. I also take in consideration height/weight ratios, age, and current resting blood pressures.
STEP 2
I conduct a physical assessment to obtain a baseline for my exercise prescription. This consists of upper body strength-pulling, upper body strength-pushing, core strength, lower body strength, flexibility, and cardio-respiratory fitness. Each of these categories has a specific function in diving. The test is as follows:
Upper Body Strength-Pulling
Max reps pull-ups OR
Assisted weighted pull-ups (machine) OR
Weighted lateral pulldowns (machine)
Upper Body Strength-Pushing
Max reps of push-ups in 1 minute OR
Max reps of modified push-ups (on knees) in 1 minute OR
Max reps of elevated push-ups (hands on weight bench) in 1 minute
Core Strength
Max reps of situps in 1 minute OR
Max reps of crunches in 1 minute OR
Max time in plank position (on the hands not elbows)
Lower Body Strength
Max reps of air squats in 1 minute OR
Max reps of alternating leg lunges in 1 minute OR
Max reps of alternating step-ups on 18" box-step in 1 minute
Flexibility
Sit and reach test using a Cooper Institute measuring device
Cardio-Respiratory Test
1.5 mile run OR
Caloric burn on 12:00 stationary bike OR
Caloric burn on 12:00 elliptical machine
I compare the results against a chart that is broken down into gender and age groups to determine either Excellent, Good, Fair, or Poor. I now have a baseline fitness level.
STEP 3
Now I assess what type of activity the diver will be performing i.e.: small or large boat dive, beach dive, lake dive, type of conditions such as water temp, lighting, altitude, reef surge, kelp, type of equipment such as single tanks or multiple tanks, dry suit or wetsuit, wrecks, decompression dive or non decompression dive, and number of dives over a period of days. This allows me to choose some functional exercises that will improve on any deficient areas I identified during the fitness assessment while concurrently improving the ability of the diver to perform specific dive tasks at a comfortable level. The critical consideration for me is, can the diver perform all emergency procedures required for their specific dive profile? After that, can the diver perform minimum tasks required for the dive profile? And finally, will the diver be able to provide assistance to another diver in trouble?
STEP 4
This is where I can now construct a pertinent and functional exercise prescription for the individual diver. I also talk about nutrition. I am a believer in balance. You should enjoy the good stuff, but not too much. Moderation even in moderation. We all get in trouble when we go too far one way or the other. Elevated levels of cholesterol, sugars, and fat are not good for anyone despite your age. It's just that the older you get, the harder it is to counter these potential health issues. And you certainly don't want these issues arising during any time in your dive profile. I demonstrate each exercise I prescribe, emphasizing full range of motion. Most people have strong "walking around" muscles, but usually injury occurs in the connective tissues such as tendons and ligaments. I rarely prescribe single-joint isolation exercises, rather multiple-joint or whole-body exercises. You can get more done in a shorter time.
STEP 5
Re-assess. This is done consistently at the prescribed time as each plan is different. Generally every 6 weeks, sometimes more, sometimes less. Usually by this point I have conducted enough training that the diver can self-assess and adjust accordingly. I also monitor any over-use injuries if they occur and adjust the plan if needed. Some soreness is expected but usually goes away after 2 weeks. Another thing, I stay away from scales. I want to HEAR how the diver FEELS. That's the best barometer for a fitness program.
