04-05 essential stretching rules and fundamentals of swimming

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70 Terms

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  1. Go slowly

  2. Never bounce

  3. Hold your stretch

  4. Be consistent

4 Essential Stretching Rules

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Go slowly

Essential Stretching Rule:

Imagine that jumping into the splits would not be a comfortable thing to do. Use that same caution with any stretch to avoid injury.

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Never bounce

Essential Stretching Rule:

Once you get into your stretch and feel the tension on a muscle, hold it there. Never force a muscle to stretch further than is relatively comfortable.

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Hold your stretch

Essential Stretching Rule:

Hold each position for at least 20-30 seconds

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Be consistent

Essential Stretching Rule:

The muscles are tight because they haven’t been taught to elongate or relax. So make stretching a priority and do it regularly.

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  1. Streamline

  2. Triceps

  3. Back

  4. Chest

  5. Forearms

  6. Neck

6 Upper Body Stretches

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Streamline

Upper Body Stretch:

Place yourself in this position. Stretch and make yourself as tall as possible, slowly lean to one side and hold that position as you stretch your back. Return to the starting position, and then slowly lean to the opposite side. You can also do this stretch on the ground. When doing this, you are also able to point your toes and stretch your ankles as well.

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Triceps

Upper Body Stretch:

Raise one arm straight into the air above you, and bend at the elbow as if you were going to pat yourself on the back. Using your opposite arm, reach over and gently pull on the outside of your elbow.

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Back

Upper Body Stretch:

Face a wall and place your palms flat on the wall, shoulder width apart, two feet or so above your head. Slowly move back so that your arms are almost straight, and lean your head and chest forward between your arms.

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Chest

Upper Body Stretch:

First stretch, start by facing a wall and extending your arm against it with your palm open and flat on it. Keeping your arm in this position, slowly turn your body away and feel the stretch throughout your chest. Repeat with your other arm.

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Forearms

Upper Body Stretch:

First stretch, with one arm horizontal in front of you from the elbow down; point your fingers toward the ceiling. Using your other hand, gently press back on your fingers. Repeat the stretch for both arms. For the second stretch, sit on the floor with your legs out straight in front of you and your back straight. Extend your arms down your sides, and place your open hands on the ground so that your fingers are pointing forward and your palms are completely connected with the floor. From here, slowly pull your hands behind you keeping your hands on the ground. You should quickly reach a point where you feel it begin to stretch.

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Neck

Upper Body Stretch:

Stand up straight and use your left hand to grasp your right wrist behind your back. While keeping yourself facing forward, lean your head to the left as if you were trying to touch your ear to your shoulder. Use your left hand to steady your right arm so it can’t rise, thus allowing you to stretch. Repeat with the positions reversed to stretch the other side as well.

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  1. Lower back

  2. Abdominals

  3. Obliques

3 Core Stretches

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Lower back

Core Stretch:

Sit on the chair (with or without arms) and place your feet so that they are flat on the floor in front of you about shoulder-width apart. Ensure you are sitting up with proper posture and your head is in line with your body. Slowly turn your upper body to one direction while preventing your hips and legs from moving. Use either the arm on the chair or press against the outside of your leg to increase and hold the stretch. Repeat this stretch for your opposite side as well.

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Abdominals

Core Stretch:

Lie face down with your stomach on the floor. Without moving any muscles in your lower body, push yourself up with your arms and hold once you feel a stretch in these.

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Obliques

Core Stretch:

Stand up straight with your feet about shoulder-width apart. Lean slowly to one side until you feel a stretch in your side. To increase the stretch, you can also raise the arm on the side of the body you are stretching and reach as you lean.

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  1. Quadriceps

  2. Hamstrings

  3. Calves

  4. Hips

  5. Groin

  6. Ankles

6 Lower Body Stretches

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Quadriceps

This stretch will have you standing on one foot, so you may want to stand near a wall or other object that you may hold for balance. Moving only the lower half of your leg, bend at the knee, bringing your heel toward your backside. Use the hand on the same side of your body and gently pull back on your toes. Repeat the stretch with your other leg.

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Hamstrings

Slightly bend your knees then lean forward and reach your fingertips to the ground. When you reach the point where you can go no farther, don’t bounce forward to try and reach deeper. Just hold a stretch steady.

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Calves

Facing a wall, stand about a foot away and place your hands on the wall with your palms open. Start by slowly moving your right leg back while keeping your foot flat on the ground, toes facing forward. As you’re doing this, you will bend slightly with your left knee. Stretch until you feel a stretch in this muscle. Repeat by reversing the role of each leg.

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Hips

Lie flat on your back and choose a leg to start with. Bend at the knee and bring it toward your chest. From here, cross it over your body and set it on the ground while keeping your back flat on the wall.

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Groin

Sit on the floor with your legs in front of you; pull your heels in toward your center. And press the bottoms of your feet together. In this position, your knees will be facing out to the side. Place your hand around your ankles and use your elbows to very gently press down against the inside of your knees.

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Ankles

While standing with your feet even and shoulder width apart, feel free to hold on to a chair or a wall for support, place one foot on its toe about a foot behind where you started. Then slowly move the heel forward while leaving the toes in place until you feel the top of your foot stretching.

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  1. Slide-in Entry

  2. Jump Out

  3. Bobbing

  4. Breath Holding

  5. Tuck Float

  6. Dead Man’s Float

  7. Streamline Float

7 Activities for Arm Strength

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Slide-in Entry

  • Steps: 

    1. Sit on the side of the pool facing the water and put both arms on side

    2. Slowly twist your body round and slide backwards

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Slide-in Entry

Emphasis: Let your arms carry your weight by keeping it straight until you find yourself completely inside the water

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Slide-in Entry and Jump Out

Suggestion: Have some exercise to develop arm strength (i.e. push up)

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Jump Out

  • Steps:

    1. Also use a slide-in entry method for getting out of the pool

    2. Put your hands up on the side and twist yourself around out of the water back to a sitting position on the poolside

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Jump Out

Emphasis: Let your arms carry your weight by keeping it straight until you find yourself completely outside the water

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Bobbing

Objective: To breathe it should flow in a relaxed manner; holding the breath wastes energy

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Bobbing

Steps: 

  1. Facing the wall in a standing position, hold on to the gutter with both hands

  2. Move your head up and down from just above the surface of the water to just below the surface

  3. Breathe in only when your mouth is above the surface of the water. As soon as your mouth and nose go below the surface, breathe out and blow steady bubbles 

  4. Breathe slowly, and stay relaxed. Repeat the motion at least 20 times in a row

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Bobbing

Emphasis: Do not continue to breathe out when you lift your head. Do not scratch your face when emerging into the water. Avoid springing leg action.

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Bobbing

Suggestion: Practice breathing outside the water and imagine doing it inside the pool. Also practice this skill with your partner, facing each other and joining hands. Then the two of you should bob up and down alternately like a seesaw, checking each other’s movements.

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Breath Holding

Objective: Hold your breath in the water; if you don’t know how to hold your breath you will have a hard time learning the different skills in swimming. But once you’re able to hold your breath properly for as long as you can, it will build your confidence to continue your quest to learn how to swim.

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Breath Holding

Steps: 

  1. Facing the wall in a standing position, hold on to the gutter with both hands

  2. Inhale through your mouth and bring the air all the way to the stomach not in the chest area

  3. Immediately submerge yourself under the water by bending your knees with the help of pushing your arms using the gutter

  4. While under the water keep yourself relaxed, try opening your eyes and closing your mouth

  5. When you feel that your chest is about to burst, you may slowly release the air through your nose or your mouth or maybe to both and gradually move up by extending or putting yourself in a standing position

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Breath Holding

Emphasis: Follow the procedure properly and increase your ability to hold your breath gradually by starting with 5 seconds, 10, 15, and at least 20 seconds

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Breath Holding

Suggestion: Take 3-5 deep breaths above the water before doing the breath holding activity under the water. It will help you to hold your breath longer.

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Breath Holding

Note: Same position as bobbing but these times try to hold your breath under the water for at least 20 seconds

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Tuck Float

Objective: To give you a sense of how the body floats naturally and help you feel the center of your buoyancy

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Tuck Float

Steps: 

  1. From a standing position, inhale deeply and hold your breath

  2. Bend the hips and knees, round your back and tuck in your chin

  3. From a tuck position, allow your body to float naturally

  4. Hold the position as long as you can until you need to exhale

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Tuck Float

Emphasis: Make sure to inhale deeply and hold your breath so you can float easily and keep the position of the head, neck, arms and legs properly

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Tuck Float

Suggestion: Remember that the water is your friend, so don’t fight the water. Trust the water and let the water hold your body. Don’t panic and wait until you float.

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Dead Man’s Float

Objective: To experience the natural buoyancy of the body while the arms and legs are completely relaxed

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Dead Man’s Float

Steps: 

  1. From a standing position, put your arms forward, inhale deeply, and hold your breath

  2. Round your neck and tuck your chin. The arms and legs should be completely relaxed.

  3. Assume the dead man's float position and allow the body to float naturally

  4. Hold the position as long as you can until you need to exhale

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Dead Man’s Float

Emphasis: Make sure to inhale deeply and hold your breath so you can float easily and keep the position of the head, neck, arms and legs properly

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Dead Man’s Float

Suggestion: Remember that the water is your friend, so don’t fight the water. Trust the water and let the water hold your body.

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Streamline Float

Objective: To learn how to stretch the body into a streamlined position and reach maximum buoyancy – allowing the water to support the body

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Streamline Float

Steps: 

  1. Inhale deeply and hold your breath 

  2. Move into the dead’s man float position

  3. Gradually extend the arms and legs into the streamlined position

  4. Hold the position as long as you can until you need to exhale

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Streamline Float

Emphasis: Make sure to inhale deeply and hold your breath so you can float easily and keep the position of the head, neck, arms and legs properly. If your legs start to sink, tighten your back and hips.

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Gliding

Objective: To push off the wall in a streamlined position is an important skill to learn as it encourages you to stretch out or to make yourself long and to find the most efficient body position in gliding. Long push off or glide will help cut the distance and eventually save energy for a successful long distance swim.

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Gliding

Steps:

  1. Start with both arms in front: for right handed individuals, put your left hand over your right hand and place right put on the wall and vice-versa for left handed person

  2. Get air through your mouth and simultaneously put your face down on the water and push off the wall using your right or left feet

  3. As you glide, exhale the air through your nose and assume the streamline position as long as you are still moving

  4. When you stop moving, apply the standing recovery position

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Gliding

Emphasis: The head down position must come first before the push off on the wall using your right or left foot. Keep your arms together in a streamline position. Wait until you stop before proceeding to standing in a recovery position.

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Gliding

Suggestion: Stretch out and make yourself long while doing the gliding activity

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Flutter Kick

Objective: To practice flutter kick while maintaining the streamline body position

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Flutter Kick

Steps:

  1. Apply the following steps in executing Gliding

  2. When you feel you are about to stop, start applying a flutter kick

  3. Continue until you reach your maximum capacity

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Flutter Kick

Emphasis: Ensure to follow the sequence and keep your legs straight while executing flutter kicks

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Flutter Kick

Suggestion: Listen well to your teacher while he/she is giving instructions. Ask your teacher or somebody if you are doing fine with the lesson.

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Glide, Kick, and Right Arm Pull

Steps:

  1. Apply the following sequence in performing Gliding and Flutter Kick

  2. Then start swinging your right arm applying the proper procedure in arm stroke. With your left arm stationary in front

  3. Continue until you reach your maximum capacity

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Glide, Kick, and Right Arm Pull

Emphasis: Ensure to follow the sequence in performing this to avoid confusion when the arm and leg are moving simultaneously, especially to those who lack skill in coordination

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Glide, Kick, and Right Arm Pull

Suggestion: Listen well to your teacher while he/she is giving instruction. Ask your teacher or somebody if you are doing fine with the lesson.

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Glide, Kick, and Left Arm Pull

This is almost the same with Glide, Kick, and Right Arm Pull except with the arm pull. This time, you will be swinging the left arm. The right arm is stationary in front.

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Glide, Kick, and Alternate Arm Pull

Objective: To develop the coordinated two-arm freestyle action with control of the timing, which is also the complete action in freestyle with the absence of breathing

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Glide, Kick, and Alternate Arm Pull

Steps:

  1. Apply the following sequence in performing Gliding - Flutter Kick - Glide, Kick, Right and Left Arm Pull

  2. Start with the right arm stroke, after completing the cycle tap the left hand as a signal for the left hand to do the arm stroke

  3. Continue the alternating arm action until you reach the other side of the pool or your capacity

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Glide, Kick, and Alternate Arm Pull

Emphasis: Ensure to follow the sequence in performing lesson 5 of front crawl stroke. Perform the drill slowly and smoothly.

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Glide, Kick, and Alternate Arm Pull

Suggestion: Keep your head down and avoid bending the arms and legs when performing the action

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Objective: To develop coordinated arms and legs freestyle action and side breathing with control of the timing, which is the complete action in freestyle

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Steps:

  1. Apply the following sequence in performing Gliding - Flutter Kick - Glide, Kick, Left and Right Arm Pull - Glide, Kick, and Alternate Arm Pull

  2. Start with a right arm stroke when the right arm is in catch position then turn your head to the right side

  3. Inhale through your mouth and exhale through your nose

  4. Continue the action until you reach the other side of the pool or your capacity

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Glide, Kick, and Alternate Arm Pull with Side Breathing

Emphasis: Ensure to follow the sequence in performing this of front crawl stroke. Perform the drill slowly and smoothly.

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Glide, Kick, and Alternate Arm Pull with Side Breathing

Suggestion: Avoid lifting the head instead turn it when executing the side breathing. Do not open your mouth if it is under the water when executing the side breathing.

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