( M2) SWIMMING AS RECREATIONAL ACTIVITY

1. Started Olympics in 1896, and Swimming Competition (1846) in Europe
2. Done as Contest among swimmer
3. Goal is to swim fastest among competitors
4.Specific rules and structured sessions (Styles)

Difference of Competitive Swimming to Recreational Swimming

It Started Olympics in 1896, and Swimming Competition (1846) in Europe

Competitive Swimming

Competitive Swimming

It is done as Contest among swimmer

Competitive Swimming

Goal is to swim fastest among competitors

Competitive Swimming

There are specific rules and structured sessions (Styles)

1. Since the beginning of the world's ancient civilization
2. Done for fun
3. To relax, unwind, and enjoy the water
4. Safety water protocols

Difference Of Recreational Swimming To Competitive Swimming

Recreational Swimming

Started since the beginning of the world's ancient civilization.

Recreational Swimming

It is done for fun

Recreational Swimming

Done to relax, unwind, and enjoy the water

Recreational Swimming

Practices safety water protocols

SWIMMING VENUE

There are two types of venue for swimming.

-Open-water Swimming
-Indoor Or Outdoor Swimming

Two types of venue for swimmin

Goggles

They are optional apparel in swimming, but it helps a lot if you have one.

Goggles

It allows you to open your eyes underwater and prevents eye irritation while doing so.

WARM-UP EXERCISES

Before the actual swimming, you should perform some stretching and warm-up exercises first

Stretching

Helps relieve muscle tension. It can also improve range of motion and flexibility

Stretching

You can perform stretching on each body part, holding the stretch for 10 to 15 seconds. After stretching, proceed to your warm-up routine.

Walking and jogging

These are good warm-up exercises, as are dynamic stretches

TAKING A SHOWER

Before you go for a swim, it is important that you first take a shower.

TAKING A SHOWER

It helps your body adjust to the temperature before you actually go for a swim.

GETTING COMFORTABLE IN THE WATER

It may not be as spontaneous as the other activities that people usually do on land. This is because humans are terrestrial beings, that is, their physical makeup is designed to survive on land. For one most activities that people do require them to be in a vertical position, which also the natural position of a human being when moving. In water, people will have to move like other aquatic creatures, which is in a horizontal position. Another spontaneous activity that people do without effort on land is breathing. In water, when and how to breathe are skills that must be mastered.

EXERCISE 2: ENTERING THE POOL PROPERLY

1. Carefully sit on the edge of the pool with your feet in the water.
2. With your feet, feel the water for any submerged obstacles for your entry.
3. Twist your body and put both hands on the pool deck, with the fingers pointing away from the pool.
4. Put the body weight on your hands. Wriggle backward (your body facing the pool deck) and lower your body carefully into the water.
5. Reach for the pool floor with your feet while holding onto the pool edge. As much as possible, avoid scraping your chest or stomach on the poolside as you lower your body in the water.

BEFORE SWIMMING

When is not advisable to eat large amounts of food since being in the horizontal body position may cause gastric influx.

Two to four hours

If you have eaten a large meal, how many hours should you give your body to digest the food before you swim.

30 minutes to two hours

This amount of time will be needed for digestion, if you have eaten a smaller snack.

Large meal

The portion that you should eat if you will swim for an hour or more.

Swimming

It is a physically demanding activity that it makes people feel extremely hungry after sessions.

20-30 minutes

How many minutes should you refuel yourself after a swimming session?

Food rich in carbohydrates and protein - fish, chicken, beef, egg, and cheese, among others.

These are the types of food should you eat after swimming as these help in regenerating lost energy and in repairing broken down muscle tissues.

COOLING DOWN

Doing this after swimming is also vital.

COOLING DOWN

This is similar to warming up as you simple continue on your workout but in a slower paced and reduced intensity.

5-10 minutes

To cool down after swimming, you can swim some leisure laps for _________

1. Learn swimming and water safety skills.
2. Swim with adult supervision or on areas with lifeguards. You must also swim in designated areas only.
3. Swim with others or with a buddy. As much as possible, avoid swimming alone
4. Obey all safety signs and warning flags.
5. Avoid alcohol use. People who drunk normall have no body balance and coordination. Alcohol in the body also impairs judgment and affect one's swimming skills.

Some tips that will keep you safe when you go for a swim.

6. Know weather and water conditions, especially in naturally bodies of water. Water behavior is unpredictable but you can keep safe if you at least know the water condition.
7. Learn first aid and cardiopulmonary resuscitation.
8. If possible, wear a life jacket, especially when swimming (or boating) in natural bodies of water.
9. If someone is drowning, throw a flotation device to that person or use a pole that he or she can reach for support. As much as possible, avoid jumping into the water to rescue the person if you are not a good or a strong swimmer. A panicking victim usually pulls would-be rescuers down with him or her, so you must be strong enough to resist his or her struggles.

Some tips that will keep you safe when you go for a swim.