02-03 water survival and fundamentals of swimming

Swimming and water safety survival

Drowning Prevention:

Learning ___ and ___ skills

Life jackets

Drowning Prevention:

Children, inexperienced swimmers and all boaters should wear approved ___

Lifeguarded

Drowning Prevention:

Always swim in a ___ area

Attention

Drowning Prevention:

Provide close and constant ___ to children you are supervising in or near water

Step 1

Know What to Do in an Emergency (1-6):

If a child is missing, check the water first: seconds count in preventing death or disability

Step 2

Know What to Do in an Emergency (1-6):

Alert the lifeguard, if one is present

Step 3

Know What to Do in an Emergency (1-6):

Recognize the signs of someone in trouble and shout for help. A swimmer needs immediate help if they: 

1. Are not making forward  progress in the water

2. Are vertical in the water but unable to move or tread water

3. Are motionless and face down in the water

Step 4

Know What to Do in an Emergency (1-6):

Rescue and remove the person from the water (without putting yourself in danger)

Step 5

Know What to Do in an Emergency (1-6):

Ask someone to call emergency medical services (EMS). If alone, give 2 minutes of care, then call EMS.

Step 6

Know What to Do in an Emergency (1-6):

Begin rescue breathing and CPR

Swimming

It is the act of propelling oneself through the water by using the arms and legs

Swimming

It is the art of floating or moving progressively in the water by the hands and feet

Swimming

It is for everybody including those with physical disabilities

Swimming

One can use it as a sport, some for developing and maintaining physical fitness and others as meaningful recreational activity

1. Fitness

2. Safety

3. Recreation

3 Benefits of Swimming

Fitness

Benefit of Swimming:

Swimming regularly will help improve physical ___

Fitness

Benefit of Swimming:

Swimming exercises more muscle groups than any other sports; the heart and lungs will work efficiently and it also helps improve flexibility that lessens the chances of injury

Safety

Benefit of Swimming:

Knowing how to swim increases the chances of water survival

Safety

Benefit of Swimming:

If an individual knows how to keep afloat in the water until help arrives or swim to shore, it makes a big difference between a person who knows how to swim and an individual who has no knowledge at all in swimming

Recreation

Benefit of Swimming:

This old adage “All work no play makes Juan a dull boy.” This implies that we all need to take a time-out to rejuvenate. The mind, body and soul needs a rest.

Recreation

Benefit of Swimming:

We should find or indulge ourselves in some form of ___ to avoid being burned out or to experience the early stage of wear and tear. Swimming is a meaningful and healthy one; it offers enjoyment and relaxation which we need in today’s tense, stressful, and routine life.

1. Freestyle

2. Backstroke

3. Breaststroke

4. Butterfly

4 Swimming Strokes

Freestyle

Swimming Stroke:

is the common term for front crawl

Freestyle

Swimming Stroke:

It is the fastest way to swim through the water

Backstroke

Swimming Stroke:

It is likely the most relaxing stroke of all to swim

Backstroke

Swimming Stroke:

It is sometimes called the reverse of freestyle

Breaststroke

Swimming Stroke:

It is the oldest swimming stroke and actually the most popular and common way to swim overall

Breaststroke

Swimming Stroke:

It is a fantastic stroke that can fit anyone of any age from new swimmers and to those recovering from injury

Butterfly

Swimming Stroke:

It is the most recent innovation in swimming and also the hardest way to swim through the water

Breathing

It refers to moving of air into and out of the lungs

Streamline

It refers to the fully extended position, with both arms stretched above your head, biceps pressed behind your ears, hands on top of each other with your back straight, and when in the water toes pointed

Gliding

It refers to the streamline, arrow-like position as the body moves with no leg action

Kick

It refer to the part of a stroke performed by legs and feet

Kicking

It refers to a training drill in which only the legs are used

Flutter Kick

It refers to an alternative vertical kick used in freestyle and backstroke

Pull

It refers to the part of a stroke performed by arms

Pulling

It refers to a training drill in which only the arms are used

Catch

It refers to the movement when the hand starts to exert pressure on the water during an arm stroke

Crawl

It refers to a stroke which is used in freestyle racing

Sculling

It refers to small inwards and outwards movements with the hands and arms

Stroke

It refers to the method of propulsion through the water

Warm-up Exercises

It refers to practices and “loosing” up sessions a swimmer does before swimming

Drill

It refers to a practice exercise to improve specific aspects of techniques

Oxygen Deficit

It refers to the temporary shortage of oxygen in the body created by exertion. With practice, your body will learn to cope with less oxygen when you are swimming.

1. Swimsuit

2. Cap

3. Goggles

4. Nose Clips

5. Ear Plugs

6. Kickboard

7. Pull Buoys

7 Attires and Equipments

one-piece

Swimsuit:

As for the cut of the suit, the ___ creation is advisable for women

Briefs; Square-Leg Suits or Jammers

Swimsuit:

For men, beginning with the most basic and affordable is the ___. Next men can also choose the relatively new cut, the ___ or the ___ which is the most commonly used suit in competitions.

Latex

Cap:

___ is the most common cap which is easier to adjust

Silicone

Cap:

___ is solid that offers tighter and longer life but more expensive

Nose Clips

Attire and Equipment:

You can use this if you have trouble with water getting up your nose while swimming, especially when doing the backstroke

Ear Plugs

Attire and Equipment:

You can use this if you have trouble with water getting inside your ear

Kickboard

Attire and Equipment:

This is designed to allow you to stay afloat while working on your kick. You don’t have to worry about your arms or turning your heads to breathe.

Pull Buoys

Attire and Equipment:

These are designed to fit between a swimmer’s thighs and when extended out in the water, these will keep the hips afloat, preventing the need for a kick

Techniques; warm-up

The best way to prevent swimming injuries is simply to swim with proper ___. Make sure you always ___. Start slow and gently glide through the water and make easy pulling and kicking.

1. Cramps

2. Swimmer’s Ear

3. Dry Skin

4. Chlorine Burn

5. Chlorine Damaged Hair

5 Common Swimming Ailments

1. Dehydration

2. Overusing a muscle

3. Over flexing a muscle

3 Reasons Associated with Cramps

Dehydrated

Reason Associated with Cramps:

If your body is ___, then the muscles do not contract as they should and can cause cramping

Dehydration

Reason Associated with Cramps:

Sports drink beverages would come in handy or potassium

Overusing a muscle

Reason Associated with Cramps:

If you’re simply using too much muscle, you will likely experience cramping. Your body is telling you to back off.

Over flexing a muscle; lower body

Reason Associated with Cramps:

Cramps caused by too much flexing of a muscle are usually relegated to the ___. Proper technique when doing the kick is necessary; sometimes people overdo it and tighten up. Avoid pointing your toes too much and relax your legs.

Cramps

Prevention for Swimming Ailment:

Drink lots of fluids or when you feel thirsty, stay relaxed in the water, and make sure you regularly stretch after every workout to develop flexibility

Swimmer’s Ear

Swimming Ailment:

It is caused by an inflammation of the ear canal

Swimmer’s Ear

Swimming Ailment:

This can set off an infection inside the ear and symptoms include various degrees of pain

1. Water gets trapped in the ear

2. Swimming in Pollution

2 Reasons Associated with Swimmer’s Ear

1. Shake water out

2. Ear drops

2 Preventions for Swimmer’s Ear

Dry Skin

Swimming Ailment:

Chlorine is a chemical that has been used for centuries to keep the water clean, unfortunately when exposed for prolonged periods, the by-product is ___

1. Showering after swimming

2. Drying skin and opening pores

2 Reasons Associated with Dry Skin

Lotion or Aloe Vera

Prevention for Dry Skin

Chlorine Burn

Swimming Ailment:

When the chlorine levels are too high or the pool is not properly maintained the chemical reacts with relatively sensitive skin on the face and leaves behind a burning sensation

Shows up beneath the eyes (area that can’t be covered by goggles)

Reason Associated with Chlorine Burn

1. Moisturizers

2. Hydrocortisone

2 Preventions for Chlorine Burn

Chlorine Damaged Hair

Swimming Ailment:

This is more of a worry for women than for men. In the same way that chlorine strips away moisture from your skin, it also does to your hair

1. Not taking a shower

2. Not wearing of head cap

2 Reasons Associated with Chlorine Damaged Hair

1. Wet hair with fresh water (before entering pool)

2. Conditioner (right after swimming)

2 Preventions for Chlorine Damaged Hair

Attire

Rules and Regulations in the Use of Swimming Pool:

Observe proper swimming ___

Shower

Rules and Regulations in the Use of Swimming Pool:

Take a ___ before entering the pool

Not

Rules and Regulations in the Use of Swimming Pool:

The University is ___ responsible for any loss or damage of your belongings

Incident

Rules and Regulations in the Use of Swimming Pool:

Report immediately any untoward ___ to the swimming instructor

Cleanliness

Rules and Regulations in the Use of Swimming Pool:

Observe ___ in the pool area

Food and drinks

Rules and Regulations in the Use of Swimming Pool:

___ and ___ are not allowed

Alone

Rules and Regulations in the Use of Swimming Pool:

Swimming ___ is not allowed

Stormy

Rules and Regulations in the Use of Swimming Pool:

Swimming during ___ weather is prohibited

Medical clearance

Rules and Regulations in the Use of Swimming Pool:

Students who had been sick or with physical disorder should seek ___ from the university physician

PE

Rules and Regulations in the Use of Swimming Pool:

Students with no ___ class are not allowed in the pool area