PEH 3 - INTRODUCTION TO SWIMMING

• Swimming


  An individual or team racing sport that requires the use of one's entire body to move through water
• Swimming

  • It is both recreation and sports, the propulsion of the body through water by combined arm and leg motions and the natural flotation of the body
  • One of the most popular water sports, has been around for centuries and has evolved to become one of the most common recreational activities
  • A sport that tests your fitness and stamina
• Four main strokes

  • Freestyle
  • Breaststroke
  • Backstroke
  • Butterfly
• Freestyle


  Swum in a horizontal position with the body facing down, the body rolls from one side to the other, always turning to the side of the arm that is currently pulling in the water, the head remains in a neutral position, face down, except when breathing

  
  

  To enable breathing, the body rolls a little

  further to the side during the arm

  recovery, and the head also turns to the

  side until the mouth is above the water

  surface.
• Breaststroke


  Swum with the body facing down, the arms perform semicircular movements, and the legs perform a frog kick, in terms of speed, breaststroke is the slowest swimming stroke due to the drag created during the leg recovery. To enable breathing, the body rolls a little

  further to the side during the arm

  recovery, and the head also turns to the

  side until the mouth is above the water

  surface.
• Backstroke


  Uses alternating and opposite arm movements, the legs perform a flutter kick like the one used in the front crawl, the only one of the four competitive swimming strokes swum on the back
• Butterfly


  Swum on the breast, with both arms moving simultaneously, accompanied by a "dolphin kick", considered as one of the hardest and is not highly recommended for beginners.

  
  

  To perfect this stroke, one requires efficiency, strength, and timing.
• Swimming attire and accessories

  • Swimwear (reduces friction and drag in the water, increasing the efficiency of the swimmer's forward motion)
  • Goggles (protective eyewear to prevent water or chemicals from striking the eyes)
  • Swim cap (elastic cap made of plastic that goes over the head to keep hair from getting wet and increase aerodynamics)
  • Swim fins (crafted to help you learn how to swim faster and more efficiently)
  • Hand paddles (lightweight tools great for improving and tweaking techniques)
  • Pull buoys (to create buoyancy for your hips to bring your body position in line so you are more streamlined)
  • Kick board (training aid to develop lower body muscle groups and focus on kicking techniques)
  • Earplugs (prevent water intrusion in the ear canal)
  • Nose clips (prevent water from entering the nose)
  • Swim snorkel (allows swimmers to focus on stroke technique without the interruption of turning the head to breathe)
  • Floats and buoy (floatation device for open-water swimmers to increase visibility)
• Warm-up


  A short activity or exercise undertaken before a more intensive exercise or activity, intended to prepare the body for movement, including exercise, sport, dance, and stretching. widely accepted practice preceding all athletic events
• Warm-up exercises

  • Wall press - chest press
  • Goal post squeeze
  • Goal post rotation
  • Straight arm string
  • Hamstring streamline stretch
  • High hurdle streamline stretch
  • Cat - cow
  • Child's pose
• Benefits of warm-up

  • Prepare the athlete mentally and physically for optimum task completion, Conflicting research supporting its performance effectiveness (physiologically and performance-related).
  • improve athletic performance through increased core temperature, muscle temperature, blood flow, and additional ergogenic benefits
  • These swimmer-specific stretches work those hard-to-reach muscles that are key to great swimming.
  • Each stretch is designed to increase flexibility and mobility in your shoulders, hips, chest and legs.
• TWO TERMINOLOGIES

  Blowing bubbles and kicking legs
• blowing bubbles and kicking legs

  A) straight

  B) under

  C) face

  D) feet off

  E) eyes

  F) bubbles

  G) kick

  
• How to stop breathing exercises - Draw the knees to the chest with the head out last
• Goggles (or safety glasses are forms of that usually enclose or protect the eye to prevent water or chemicals from striking the eyes)
• Swim cap (elastic cap made of plastic that goes over the head to keep hair from getting very wet. the hair will still get damp. to cover hair and increase aerodynamics. these help swimmers to go faster, and all competitive swimmers wear them during competitions)
• Swimwear (reduces friction and drag in the water, increasing the efficiency of the swimmer's forward motion)
• Swim fins (crafted to help you learn how to swim faster and more efficiently)
• Hand paddles (lightweight tools great for improving and tweaking techniques)
• Pull buoys (to create buoyancy for your hips to bring your body position in line so you are more streamlined)
• Kick board (training aid to develop lower body muscle groups and focus on kicking techniques for most swimming strokes)
• Earplugs (prevent water intrusion in the ear canal which can lead to infection while swimming by the sea or in the pool)
• Nose clips (prevent water from entering the nose)
• Floats and buoy (floatation device for open-water swimmers to increase visibility)
• Swim snorkel (allows swimmers to focus on stroke technique without the interruption of turning the head to breathe)
• Pool Noodle - can be used for a variety of swimming techniques and are excellent tool for teaching a child or adults to swim. Noodles give the feeling of safety without the danger of being stuck in floatation devices.
• BENEFITS OF SWIMMING

  • Swimming is a great workout because you need to move your whole body against the resistance of the water.
  • Keeps your heart rate up but takes some of the impact stress off your body
  • Builds endurance, muscle strength and cardiovascular fitness
  • Helps you maintain a healthy weight, healthy heart and lungs
  • Pones muscles and builds strength
  • Provides an all-over body workout, as nearly all of your muscles are used during swimming.
• BENEFITS OF SWIMMING

  • Being a relaxing and peaceful form of exercise
  • Alleviating stress
  • Improve coordination, balance, and posture
  • Improve flexibility
  • Provide good low-impact therapy for some injuries and conditions
  • Providing a pleasant way to cool down on a hot day
  • Being available in many places – you can swim in swimming pools, beaches, lakes, dams, and rivers. Make sure that the environment you choose to swim in is safe.
• WALL PRESS - CHEST PRESS

  Begin by facing the wall and extending

  your arm to place your palm against the

  wall. Your thumb should point towards the

  ceiling.

  Slowly rotate your torso away from your

  arm/wall until you feel the stretch in your

  chest and shoulders.

  Hold for 15 – 20 seconds, keeping your

  palm firmly pressed against the wall. Then

  repeat this stretch on the other side.
• GOAL POST SQUEEZE

  Raise your arms in front of you

  with your elbows bent at a 90

  degree angle.

  Begin moving your arms back

  slowly, focusing on squeezing

  your shoulder blades together in

  the middle and maintaining a 90

  degree angle.

  Return to starting position and

  repeat 10 – 15 times.
• GOAL POST ROTATION

  Raise your arms to your side with

  your elbows bent forward and in

  line with your shoulders at a 90

  degree angle.

  Rotate your arms up to the goal

  post position, without dropping

  your elbows below your

  shoulders.

  Return to starting position and

  repeat 10 – 15 times.
• STRAIGHT ARM STRING

  Begin in a standing position with one

  leg slightly more than shoulder width

  apart from the other. With your knees

  slightly bent, lower your head down and

  place your forearm above the knee of

  your forward leg.

  Slowly rotate your opposite arm in a full

  circle to work the shoulder joint through

  its full range of motion.

  Repeat for both arms, doing 25 swings

  on each side.
• HAMSTRING STREAMLINE

  STRETCH

  Begin in a seated position and extend one leg

  straight while the other is bent inward with

  your foot close to your leg. Keep the foot that

  is extended in a flexed position.

  Bring your arms straight and tight to your

  head in a streamlined position. Hold this tall

  and with a flat lower back for 10 seconds.

  Then, while pushing your hips back, reach for

  your foot/ankle to stretch your hamstring for

  10 more seconds.

  Repeat 5 times, then switch sides.
• HIGH HURDLE STREAMLINE

  STRETCH

  Extend one leg straight while the other is

  bent backward, foot close to your buttocks.

  Keep the foot that is extended in a flexed

  position.

  Bring your arms straight and tight to your

  head in a streamlined position, and hold

  this tall and with a flat lower back for 10

  seconds.

  Then come down to a quad stretch for 10

  more seconds.

  Repeat 5 times, then switch sides.
• CAT - COW

  Start with your hands and knees on the floor in a

  tabletop position (knees are under hips, wrists

  under shoulders).

  Begin in a neutral spine position, keeping your

  back flat and engaging your core. Take a big

  deep inhale.

  As you exhale, round your spine up towards the

  ceiling, thinking about pulling your belly button

  up towards your spine, as well as pushing your

  shoulders up and away from the ground as you

  tuck your chest.

  Inhale again, curving your back in and letting

  your belly relax while lifting your head and

  tailbone up towards the sky.

  Repeat this at least 10 more times.
• CHILD’S POSE

  Kneel on the floor, touching your

  big toes together and sitting on

  your heels.

  Reach your hands far in front of

  you as you push your shoulders

  down into the ground to feel the

  stretch.

  Hold this for 15 – 20 seconds.

  You can stretch your arms to

  either side of your body to add a

  stretch in your side torso.