PAFIT - MIDTERMS

Water related injuries

_________ pose significant risks in environments like pools and beaches, where accidents can occur quickly and lead to severe consequences.

Effective prevention and injury management

___________ through education, supervision, and safety measures, along with prompt injury management, is essential to reducing these risks and improving safety.

• let go of your fear

• Get used to floating

• Do not panic

• Exhaling underwater

• Wear goggles

Prioritizing these strategies ensures safer water environments and protects public health. Below are some practices we can remember whenever we are in any aquatic environments:

• alone

• Moving water

• A depth you can handle

• Inclement weather conditions

• Too cold

• Never Swim _____.

• Do not start swimming in _______

• Start swimming a depth you can ______

• Never swim during __________

• Do not swim in water that is _______

Shallow depth

While you are still in a _______, take a deep breath and put your face underwater. Slowly exhale out your nose until you are out of breath, then come back up. If you are uncomfortable exhaling through your nose,

you can hold it closed or wear a nose plug and exhale through your mouth.

Goggles

can help you feel more comfortable opening your eyes underwater and might allow you to see more clearly

Act of blowing bubbles

is designed to train swimmers to time their breathing with the stroke.

Blowing bubbles

is the start of learning breath control!

By getting into a pattern of breathing in when your face is out of the water, and blowing out when your face is in the water, oxygen keeps flowing to the muscles while you swim!

1. Use the hands to wet the face if not already wet

2. Take a deep breath in through the mouth and hold it

3. Lower the body down until the mouth and nose are submerged

4. Blow the air out into the water

5. Stand back up before you breathe in again

OUR GUIDE TO BLOWING BUBBLES:

Feet first

What is the safest way to enter the water?

Unknown waters

It is when you are unsure of the water depth, and/or if you can’t see what lays beneath the surface.

Wade entry

the best way to enter unknown waters

Wade entry

It is entering the water with a slow walk. Feel your way forward with your feet until the water is chest deep, then start to swim.

Slide entry

for shallow or unknown waters with a steep angled edge, such as a pool edge.

It is also useful in crowded areas since it is easier to control than other entry methods.

Slide entry

Sit down with your feet/legs hanging down into (or above) the water. Use your hands to slide yourself into the water.

Wade entry

For shallow waters, once your feet are firm, continue forward using the _________

Stride Entry / Safety Step

From a standing position extend 1 leg some distance, slightly bend the knees, lean forward and extend arms sideways.

On entering the water, push down with the arms and scissor kick the legs to keep head out of water.

Step Off Entry

When entering shallow or unknown waters, and you are too high for a slide entry, use the _______.

Step off your platform into the water. Keep your knees flexed and be ready to absorb any impact in case you hit the floor.

You can then wade or swim depending on the situation.

Step Off Entry

When entry is from a height greater than 1 meter into known deep water.

Compact Jump

Place both arms across the body with 1 over the mouth and nose, step off then bring legs together keeping them straight. Hold this position vertically ensuring feet go in first. Once under water tuck the body.

Do not turn around

When falling in unexpectedly. Continue with fall (DO NOT _____ TO TRY AND CATCH THE SIDE AS AN INJURY IS LIKELY FROM THIS)

• Tuck chin onto chest, place hands on head using arms to protect face and chest. Raise knees towards chest.

Floating

the ability to maintain a stable position on the water's surface without sinking.

Floating

It is a fundamental skill in swimming that relies on the principles of buoyancy and body positioning.

Understanding how to float

is essential for swimmers of all levels, as it forms the basis for more advanced swimming techniques and ensures safety in the water.

• Increased water confidence

• Energy Conservation

• Safety & Survival

BENEFITS OF LEARNING TO FLOAT:

• Tuck

• Jellyfish

• Starfish

• Deadman’s

Types of Floats:

Tuck Float Turtle

also called a mushroom float, is when you adopt the tuck position and float in the water without moving.

• pulling your knees to your chest and wrapping your arms around your knees.

Jellyfish float

This is one of the most basic floats in swimming. This float is done by grabbing your legs at the knees and allowing your body to curl up like a ball. This float is practiced increasing your awareness of the buoyancy of your lungs.

Starfish float

To do so, you float on your back or your chest in a horizontal position with the arms and legs spread apart. Seen from above this position reminds one of a starfish.

Starfish float

Once you have mastered this swimming technique, you could theoretically float forever in this position on your back.

Dead man’s float

Prone position Called?

Dead man’s float

the face is submerged in the water, the prone float helps beginners become accustomed to that sensation and to build confidence in the water.

Deadman’s float

starting position for common swim strokes, such as the crawl and breaststroke.

Back float

Recreational swimmers commonly use the _______ for short periods of rest. With a slightly arched back, lie on the surface of the water as if you were lying on a firm mattress.

• Proper body positioning

• Relaxation and Breathing Tips

• Kicks

• Water Treading

• Dog Paddle

FLOATING TECHNIQUES IN SWIMMING:

Proper floating techniques

enhance your buoyancy and ensure a more comfortable and confident swimming experience.

• Stay relaxed

• Controlled breathing

RELAXATION AND BREATHING TIPS:

Tension

______ in your muscles can cause you to sink. Focus on relaxing every part of your body, especially your core.

helps develop balance and proper and consistent body positioning

Why learning to kick is important in swimming?

Gross motor skill

Introducing a _________, kicking, rather than a fine motor skill, arm movements, is easier for a someone to master since kicking is a more instinctive motion.

Gross motor skill

use the large muscles in the body to master balance, coordination, and physical strength so that we can move further and faster.

strong kicking base

Swimmers may struggle to keep their lower bodies afloat without a _________

• Flutter

• Frog

• Dolphin

Types of Swim Kicks:

Flutter kick

earned its name because of the gentle fluttering and alternating motion.

With this technique, a swimmer's legs stay mostly straight as the kicks come from the hips. It is mainly used in backstroke and freestyle.

Flutter kick

Simply, all you have to do is move your legs up and down (one leg kicking downwards while the other leg moves upwards)

Frog kick

where both legs move together in a circular motion.

A swimmer starts with their legs tucked in and then kicks them out and back again in a snapping motion.

Frog kick

Kick used in breaststroke

Dolphin kick

swimming involves moving both legs together in a slightly bent position like a dolphin moves its tail up and down as it glides through the water.

• Mostly used in butterfly and underwater swimming.

Water treading

Swimming safety skill that is very important when swimming. It is all about simply staying in one position, like hovering.

• Position yourself vertically in the water as if sitting on a chair.

• Knees bend, Arms extended in front.

• Feet pedaling bicycle

How to do water treading?

Dog Paddle

It is often the first swim stroke used by young children when they are learning to swim.

Dog Paddle

swimmer lying on their chest and moving their hands and legs alternately in a manner reminiscent of how dogs and other animals swim.

Dog Paddle

It was the first swimming stroke used by ancient humans, believed to have been learned by observing animals' swim.

Prehistoric cave paintings in Egypt

Prehistoric cave paintings in _____ show figures doing what appears to be the dog paddle.