BASIC SWIMMING

Backtroke

Backtroke

When do you use Nose clips?

Swimming

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

Breaststroke

Most popular and common way to swim overall

Drill

A practice exercise to improve specific aspects of techniques.

Ear plug

If you have trouble with water getting inside your ear, use this

Dry skin

By product of being exposed in chlorine for so long

Chlorine Burn

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

a. lt usually show up beneath the eyes in the are that can't be covered by your goggles.

Where can you usually find chlorine burn?

Swimming

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

Fitness, Safety, and Recreation

Benefits of Swimming

Fitness

Swimming regularly will help improve physical fitness.
the heart and lungs will work efficiently and it also helps improve
flexibility that lessens thechances of injury

Swimming

It exercises more muscle group than any other sports;

SAFETY

Knowing how to swim increases the chances of water survival.

Safety

If an individual know how to keep afloat in the water util
help arrives or swim to shore.

Recreation

We should find or indulge
ourselves in some form of
recreation to avoid burning out.

Swimming

Recreation
It is a meaningful and
healthy one; it offers enjoyment
and relaxation which we need
in today's tense, stressful, and
routinely life

1. Free Style
2. Backstroke
3.Breatstroke
4. Butterfly

Swimming Strokes

Freestyle

o/s the common term for front crawl.

freestyle

o It is the fastest way to swim through the water

Backstroke

The most relaxing stroke of all to swim.

reverse of freestyle.

Other words for backstroke

Breaststroke

The oldest swimming stroke

Breaststroke

It is a fantastic stroke that any age from new swimmers and to those recovering from injury.

Butterfly

The most recent innovation in swimming and
also the hardest way to swim through the
water.

Breathing

Means moving air into and out of the lungs.

Streamline

Refers to fully extended position, with both arms stretched above your head.

Gliding

A streamline, arrow like position as the body moves with no leg action

Kick

Is part of a stroke performed by legs and fet.

Kicking

Is a training drill which only the legs are used

Pull

The part of stroke performed by arms.

Pulling

The training drill in-which only the arms are used.

Catch

The movement when the hand starts to exert pressure on the
water during an arm stroke.

Crawl

A stroke which is used in freestyle racing

Sculling

Refers to a smaill inwards anc outwards movaments with the hands and arms

Stroke

A method of propulsion thru the water.

Warm-up exercises

Are the practices and "loosing" up the sessions a swimmer does before swimming.

Oxygen Deficit

Means a temporary shortage of oxygen in the body created by exertion.

As for the cut of suit, the one-piece creation is advisable for women rather then two-piece suits.

Swimsuit for Women

But for men, there are several options to choose depending on the type they want to wear.

Swimsuit for Men

Swimsuit
Cap
Goggles
Nose Clips
Ear Plug
Kickboard
Pull Buoys

Attire and Equipment in Swimmingf

Latex

is the common cap. This is cheaper and easier to adjust.

Silicone

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

Goggles

There are no one-size-fit all _________ so definitely, play around them until you find the right pair that makes you feel comfortable.

Nose Clips

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

Kickboard

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

Pull Buoys

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.

swim with proper techniques.

The best way to prevent swimming injuries is simply to

Cramping

They are generally associated with swimming when your body is dehydrated, and your muscles are flexed and used too much

Dehydration
Overusing a muscle
Over flexing a muscle

Three reasons for cramping

the muscles do not contract as they should and can cause cramping

If your body is dehydrated what happens to your muscles and what does it cause?

Cramping

lf you're simply using a muscle too much, you will likely experience what?

Make sure you're slowly working into your routine rather than
jumping into a huge volume of exercise.

to avoid overusing your muscle, make sure to?

Lowe body

Cramps caused by too much flexing of a muscle are usually
relegated to the

Cramps

Caused by too much flexing of a muscle

Avoid pointing your toes too much and relax your legs.

Avoid this to don't over flex your muscle

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

How to prevent cramping>

Swimmer's Ear

caused by an inflammations of the ear canal.

infection inside the ear and symptoms include various degree of pain.

What can swimmer's ear cause?

a. Water getting trapped in the ear.
b. Swimming in polluted water.

What causes swimmers ear?

Prevention: if you feel that water is inside your ear canal, make sure you shake it out.
You can also try ear drops, which are available in the counter.

Prevention of swimmer's ear?

Chlorine

a chemical that has been used for century to keep the water clean,

a. shower after swimming can shed remaining oil in your bady.
b. Drying your skin and opening your pores allow additional chlorine damage.

What causes dry skin?

Prevention: Use lotion or aloe vera gel to soothe the skin. It is very effective at
relieving the dry and rough sensation.

Prevention for Dry skin

Prevention: Use moisturizers especially made for damaged skin in the face.

Prevention for chlorine burn

Chlorine Damaged Hair

this is more of a worry for women than for men

Chlorine Damaged Hair

In the same
way that chlorine strips away moisture from your skin, it also does to your hair.

a. Not taking a shower and wearing of head cap is primarily the factor of dry hair after swimming.

Cause of Chlorine Damage Hair

Prevention: Wet your hair with fresh water prior to entering the pool. Also make sure you use conditioner immediately after you swim.

Prevention for Chlorine Damage Hair

-Go slowly

-Never bounce

-Hold your stretch

-Be consistent

Rules for Essential Stretching

STREAMLINE

TRICEPS

BACK

CHEST

FOREARMS

NECK

-UPPER BODY STRETCHES-

LOWER BACK

ABDOMINALS

OBLIQUES

CORE STRETCHES

• QUADRICEPS

• HAMSTRINGS

• CALVES

• HIPS

• GROIN

• ANKLES

LOWER BODY STRETCHES

STREAMLINE

Ø  Stretch and make yourself as tall as possible, slowly lean to one side and hold that position as you stretch your back.

STREAMLINE

Ø  Return to starting position, and then slowly lean to the opposite side.

You can also do the streamline stretch on the ground

TRICEPS

Ø  Raise one arm straight into the air above you, and bend at your elbow as if you were going to pat yourself on the back.

Ø  Using your opposite arm, reach over and gently pull on the outside of your elbow.

BACK

Ø  Face a wall and place your palms flat on the wall, shoulder width apart, two feet or so above your head.

Ø  Slowly move back so that your arms are almost straight, and lean your head and chest forward between your arms.

CHEST

Ø  First stretch, start by facing a wall and extending your arm against it with your palm open and flat on it.

Ø  Keeping your arm in this position, slowly turn your body away and feel the stretch throughout your chest.

Ø  Repeat with your other arm.

FOREARMS

Ø  First stretch, with one arm horizontal in front of you from the elbow down; point your fingers towards the ceiling.

Ø  Using your other hand, gently press back on your fingers.

Ø  Repeat the stretch for both arms.

NECK

Ø  Stand up straight and use your left hand to grasp your right wrist behind your back.

Ø  While keeping yourself facing forward, lean head to the left as if you were trying to touch your ear to your shoulder.

Ø  Repeat with the positions reversed to stretch the other side of your neck as well.

     LOWER BACK

Ø  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.

Ø  Sit properly, slowly turn your upper body to one direction while preventing your hips and legs from moving.

Ø  Repeat this stretch for your opposite side as well.

ABDOMINALS

Ø  Lie face down with your stomach on the floor.

Ø  Without moving any muscles in your lower body, push yourself up with your arms and hold once you feel a stretch in your abdominals

         OBLIQUES

Ø  Stand up straight with your feet about shoulder width apart.

Ø  Lean slowly to one side until you feel a stretch in your side.

Ø  To increase the stretch, you can also raise the arms on the side of the body you are stretching and reach as you lean.

         QUADRICEPS

Ø  This stretch will have you standing on one foot, so you may wan to stand near a wall or other object that you may hold for balance.

Ø  Moving only the lower half of your leg, bend at the knee, bringing your heel toward your backside.

Ø  Use the hand on the same side of your body and gently pull back in your toes.

         HAMSTRINGS

 

Ø  Slightly bend your knees then lean forward and reach your fingertips to the ground.

Ø  When you reach the point you can go no farther, don’t bounce forward to try and reach deeper. Just hold a stretch steady.

    CALVES

 

Ø  Facing a wall, stand about a foot away and place your hands on the wall with your palms open.

Ø  Start by slowly moving your right leg back while keeping your foot flat on the ground, toes facing forward.

       HIPS

Ø  Lie flat on your back and choose a leg to start with.

Ø  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.

GROIN

Ø  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.

Ø  Place your hand around your ankles and use your elbow to very gently press down against the inside of your knees.

ANKLES

Ø  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.

Ø  Then slowly move the heel forward while leaving the toes in place until you fell the top of your foot stretching.

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.

TUCK FLOAT

DEAD’S MAN FLOAT

STREAMLINE FLOAT

POOL ENTRY/EXIT,

BOBBING

BREATH HOLDING

BREATH HOLDING,

TUCK FLOAT

DEAD’S MAN FLOAT

STREAMLINE FLOAT

FLOATS

JUMP OUT (reverse)

 

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

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

BOBBING

1. Facing the wall on 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. Breath in only when your mouth is above the surface of the water.

BREATH HOLDING

1. Facing the wall on 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 submerged yourself under the water by bending your knees.

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 through your mouth or maybe both, and gradually move up by standing position

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 tuck position, allow your body to float naturally.

4. Hold the position as long as you can

DEAD’S MAN 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. Arms and legs should be relaxed.

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

4. Hold the position as long as you can.

STREAMLINE FLOAT

STEPS:

1. Inhale deeply and hold your breath.

2. Move into dead’s man float position.

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

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

STREAMLINE

Ø  Return to starting position, and then slowly lean to the opposite side.

TRICEPS

Ø  Using your opposite arm, reach over and gently pull on the outside of your elbow.