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Course descriptions of physical activities

Below you will find course descriptions for the structured physical activities provided by the Sports Department. We offer physical activities for people of all ages and the descriptions provide a more detailed description of the courses. The range of activities consists of, for example, seniorbic, swimming schools, trick gymnastics and structured gym exercise. Welcome!

Swimming schools for children

Beginners

The swimming school is intended for children aged 5 years and older, who cannot swim. The course helps the children to get used to the water and dip into it and teaches them how to float and slide and other basics of swimming. The objective is to learn the basics of swimming and enjoy the water.

Beginners, continued

The swimming school is intended for children between 5 to 6 years of age, who can dive so that their hands and feet leave the bottom, but cannot swim. The course teaches them how to float and slide and teaches doggy paddling and basic backstroke. The objective is to learn how to swim and enjoy the water.

Advanced course

The swimming school is intended for children over the age of six, who can swim at least ten metres. In the course, they will improve their doggy paddle and backstroke skills, practice the various moves of breaststroke and improve their total swimming distance and jumps and dives. The teaching is mainly carried out in the larger pool.

Technique 1
The course is intended for children, who can swim continuously for 25 metres on their stomachs and their backs. The course focuses on the various moves of the different swimming techniques (backstroke, freestyle and breaststroke), jumps, the basics of water rescue and swimming endurance. The objective is that the participant will learn comprehensive swimming skills.

Technique 2
This course is intended for children who can swim continuously for 200 metres. The course teaches participants the various swimming techniques (backstroke, freestyle and breaststroke), turns, dives and life saving. Depending on the group, the basics of the butterfly technique may also be taught. The objective is that the participants will learn comprehensive swimming skills.

Junior Lifesaver
The lifesaver club is aimed at boys and girls aged 9–15 years. The course teaches participants about safety and rescuing others with the right equipment and techniques.

Water adventure
Water adventure is a diverse, fun and effective way to get used to moving in water. Water adventure consists of various tasks, technique tracks, and exercises related to rescue operations and synchronised swimming. The objective of water adventure is to improve swimming skills and become used to the water element through group activities.

Family ball games
An opportunity for children under 9 years of age and their families to play a range of different ball games.

EasySport
Easy, diverse and rewarding EasySport sports activities for school-aged children. Reasonably priced or free activities for lower stage pupils, in collaboration with Helsinki-based sports clubs. For more information, please visit www.easysport.fi (only available in Finnish).

FunAction
Sport hobbies for those aged 13-17 years old. The aim of FunAction is to produce high-quality sports services based on what young people want, in collaboration with different operators. The young people who make up the Funarit group are involved in planning activities, working actively as peer motivators, and partaking in events as volunteers. For more information, please visit www.funactionnuorille.fi (only available in Finnish).

Swimming school for children with special needs, beginners
Intended for children who do not have the capabilities to take part in general swimming schools, such as handicapped or disabled children, children with dysphasia, or other children in need of special support. The course teaches the basics of swimming. The objective is learning the basics or learning how to swim. Teaching is given individually, in accordance with the skill level of each child. Personal assistants can also take part.

Swimming school for children with special needs, continued
Intended for children who do not have the capabilities to take part in general swimming schools, such as handicapped or disabled children, children with dysphasia, or other children in need of special support. The ability to swim for ten metres is required. In the course, the participants will improve their doggy paddle and backstroke skills, practice the various breaststroke moves and improve their total swimming distance, as well as jumps and dives. Teaching is given individually, in accordance with the skill level of each child. Personal assistants can also take part.

Water sports for children with special needs
The group is intended for children aged 5 years and older and young people with physical or developmental disabilities. The objective is to develop the abilities of swimming and water sports in an individual manner while taking into account the child’s degree of disability. The pool area and the teaching in the pool requires that each child has their own personal assistant (must be acquired by the family).

Swimming groups for children with hearing disabilities
Teaching is done in small groups and the teaching language is sign language. You can also sign up by sending an SMS, tel. 050 570 4412 (name and group of the participant).

Other activities for children and young people

Family exercise for families with 2 to 3-year-olds
A guided exercise class for 2 to 3-year-old children and their parents. The class consists of exercises, games and playing.

Circus trick training for 3 to 4-year-old children
Sporty games and various sporty circus tricks for children.

Circus trick training for 5 to 6-year-old children
Sporty games and various sporty circus tricks for children.

Moto exercise class
The class is intended for children who have difficulties with learning motor skills, such as children with motor clumsiness, children with minor handicaps or overweight children. The objective is to improve motor skills, such as balance, coordination and body control and awareness and promote group activities through various games, playing and exercises. The child should have the abilities to take part in a group activity.

FunAction start
This exercise group is intended for 12 to 15-year-old overweight young people, who do not exercise much or at all. The groups partake in different sports while encouraging the young people to exercise more. The basis for the operation are the wishes and interests of the young people.

Exercise classes for working age people

LIVlight-fitness (easy/light)
Suitable for beginners, overweight adults, or those who require a light programme for other reasons. Light, easy and varied basic fitness for beginners. The movements used in this course are primarily carried out from a standing position.

LIVtheme (easy/light, medium-heavy, heavy/advanced)
The content, intensity and how demanding the class is will vary based on the theme. Theme classes provide variety and shake up the normal class provision. The class themes are detailed in the information provided with the fitness card. Changes may be made to the class themes.

Foam roller class (easy/light)
A body conditioning class with the aim of improving mobility and muscle balance, using a foam roller.

LIVcircuit (medium-heavy)
A versatile class that improves oxygen uptake and muscle strength. The class includes muscle training exercises for the whole body, moving from one exercise point to another. The class includes a short warm-up and stretching sections. Training equipment are used in the class.

LIVcore (medium-heavy)
Effective mid-body training. The class includes a short warm-up section, muscle training section and a stretching section. The class provides versatile mid-body muscle and body control exercises. Training equipment are used in the class, if possible.

LIVwellness (easy/light)
A light class promoting energy and wellness that is suitable for all. The class consists of easy-to-learn exercises that open up the body and develop mobility and the basic fitness level. Equipment can be used during the class.

LIVkettle-bell (effective/advanced)
A class that utilises various sizes of kettle-bells in order to develop muscular strength, endurance and balance. The exercises consist of comprehensive and diverse movements, which exercise several different muscle groups at a time. The class comprises a warm-up, technical exercises and movement series. Suitable for both men and women.

LIVlatino (medium-heavy)
A compelling fitness class that uses Latino rhythms. The class improves endurance, muscle strength and body control.  The Latino fitness class lets you enjoy the music and have fun with the rest of the group.

LIVbeat (effective/advanced)
A class developing oxygen uptake, which includes high-intensity aerobics, as well as muscle training and stretching sections. Most of the exercises increase the heart beat. In the muscle training section, the focus is on mid-body and leg muscles. Equipment may be used during the class.

LIVstretching (easy/light)
After a short and easy warm-up section, the class includes various stretching and mobility exercises for the whole body. The warm-up does not include any aerobics. The class may also include a relaxation section.

LIVstrength (medium-heavy)
A class developing muscle strength. After an easy and short warm-up, the class provides versatile full-body muscle training and strength training exercises. The class includes a stretching section at the end. Equipment may be used during the class, such as weight rods, hand weights, elastic bands or step boards.

Mommy fitness, for mothers with under 3-year-old children
Versatile basic exercises for parents of small children (mothers/fathers). The class includes an effective warm-up section, as well as muscle training and stretching. Children between the ages of 0 to 3 can join the class.

Exercising for men, medium-heavy
A class intended for men, which develops muscle strength comprehensively. The class includes an easy warm-up section, as well as muscle training and stretching. The class is suitable for all ages.

XXL exercise class (easy/light)
The group is intended for overweight adults (BMI 30 or over), who are just starting exercising. The objective is that everyone exercises within their own limits and fitness level. The class is light, including easy aerobics, a muscle training section and stretching.

Swimming schools for working age people

Beginners
The course is intended for adults who cannot swim. The course helps participants to get used to the water and teaches them how to float, slide and swim on their stomachs and backs. The objective is that the participant will learn to swim.

Technique
This course is aimed at adults who are able to swim. The course will improve participants’ swimming skills in different areas, such as swimming techniques, life saving and diving.

Exercise classes for seniors

SeniorCircuit (medium-heavy)
A diverse class that improves muscle strength, endurance and balance. The participants move from one exercise to another. The class includes a shared warm-up and recovery stretching sections.

SeniorCore (medium-heavy)
A fitness class that develops balance, body control and coordination. The class consists of an easy warm-up section, exercises developing balance and body control and exercises that improve mobility. The tempo of the class is easy and it ends with a short stretching section.

SeniorBeat (effective/advanced)
Brisk exercise class for senior citizens. After the warm-up portion, the class includes aerobics, an effective muscle training section and, finally, a stretching section that helps the muscles to recover.

SeniorAccompanied (medium-heavy)
Fitness class, accompanied with a piano. Offers the chance to enjoy live music. The class includes a warm-up section, as well as muscle training and stretching.

SeniorStretching (easy/light)
A relaxing muscle maintenance class, that includes a light warm-up section and varied stretches that are applied to the whole body. The class helps to decrease muscle tension, improve joint mobility and relax the body.

SeniorStrength (effective/advanced)
A class for seniors developing muscle strength. After an easy and short warm-up, the class provides versatile full-body muscle training and strength training exercises. The class includes a stretching section at the end. Equipment may be used during the class, such as weight rods, hand weights, elastic bands or step boards.

Senior dance (easy/light)
A joyful and relaxed dance method for senior citizens with steps that suit them well. Senior dance is based on the European national dances and the music includes popular songs from the past decades. The classes include solo dances, dances with partners and ring dances, so a partner is not required.

SeniorLatino (effective/advanced)
A compelling fitness class that uses Latino rhythms. The class improves endurance, muscle strength and body control. The Latino fitness class lets you enjoy the music and have fun with the rest of the group.

Exercise classes and groups for special groups

Creative movement group for people with developmental disabilities
The objective of this group is to support well-being through dance and movement. In the group, participants explore the connection between body and mind through a range of creative methods. No previous experience of dance or any other special skills are required for participation in the group.

Indoor hydrobics
Varied exercises that utilise water resistance. The intensity of the exercises can be increased using equipment.

Hydrobics for those with developmental disabilities
Hydrobics classes improve muscle strength, balance, endurance and mobility, with the help of water resistance and equipment. The exercises are carried out in shallow water, so that participants’ feet can reach the bottom.

Light fitness class (easy/light)
Light and easy basic exercises, which aim to maintain and improve muscle strength, mobility and balance. Exercises can be made more efficient by using equipment, such as sticks, elastic bands or hand weights.

Balance and strength training (easy/light)
The group practises skills that are necessary for good balance and secure mobility. The group is intended for people, who have difficulties in maintaining their balance or who use a mobility aid (such as a cane or a rollator). It is also possible to take part in the group with a personal assistant. Several types of equipment are used for the training.

Chair exercises (easy/light)
The group does varied exercises, while sitting on a chair. The group is intended for people with clearly diminished functional abilities. The exercises train endurance, muscle strength and balance. It is also possible to take part in the group with a personal assistant, if necessary.

An accompanied fitness class (easy/light)
Easy and light exercises accompanied by a piano. Enjoy live music while exercising! The class includes a warm-up section, as well as muscle training and stretching.

Exercise group for people with developmental disabilities
Diverse basic exercises, where the objective is to maintain and increase ones fitness level and improve functional abilities. It is also possible to take part in the group with a personal assistant, if necessary.

Water exercises

Hydrobics
Hydrobics class improves muscle strength, balance, endurance and mobility, with the help of water resistance. The exercises are carried out in shallow water, so that the feet can reach the bottom.

Hydrobics XXL group
The group is intended for overweight adults (BMI 30 or over), who are just starting exercising. The objective is that everyone exercises within their own limits and fitness level.

Deep-water hydrobics
In deep water exercises, the feet do not reach the bottom and an aquajogging belt or some other buoyancy aid is used. Deep water exercises are a great way to develop the whole body and the deep muscles. All participants must be proficient swimmers.

Aquajogging
In aquajogging, the feet do not reach the bottom and an aquajogging belt is used as a buoyancy aid. Aquajogging is an effective sports form, which develops muscle strength comprehensively. During the class, the participants will learn the correct aquajogging technique as well as exercises that increase the effectiveness of aquajogging.

Hydrobics for special groups
Varied exercises that utilise water-resistance for people with limited functional abilities or mobility. Equipment can be used during the classes, keeping in mind the individual abilities of participants. Customers with severe limitations of mobility may bring a personal assistant with them, if necessary.

Gym training

Gym course for beginners
The course teaches the basics of gym training and shows how to use the gym equipment The course prepares the participants to start self-motivated gym training. The course includes guiding for using the equipment and a personalised training program.

Guided gym training
A safe way to take part in gym training with the help of an instructor. There is a warm-up for all at the start of the class and a stretching section at the end of it.

Gym training for special groups
Guided gym training for people with limited functional abilities or mobility. The class includes a shared warm-up and a final stretching section. The objective of the class is to maintain and improve functional abilities while taking individual abilities into account. Customers may bring a personal assistant with them, if necessary.

Un-guided gym and pool training of special groups
People that are part of a special group have the opportunity to train, unguided, in the gym and in the pool, alone or with their personal assistant.

The gym equipment guidance for seniors and special groups
Guidance and advice for using the gym equipment. Equipment guidance is free of charge and does not require advance registration.



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18.08.2017 15:17