SWIMMING - PEH 4

• Swimming


  Self-propulsion of a person through water or other liquid for survival, recreation, sport, exercise or other reason
• Locomotion


  • Achieved through coordinated movement of the limbs, the body or both
• Swimming is the perfect example of a sport, leisure and fitness activities into one and is open to all
• History of Swimming

  • Early man probably learned swimming by observing animals that used a running motion to move about on or in water
  • Water is an unnatural medium for humans because it interferes with the breathing mechanism unlike animals, they are usually better equipped anatomically for swimming. Humans can't easily keep the nose above the water while horizontal
  • As early as 900 B.C., carvings have been found, showing people swimming. Human civilization near bodies of water have traces of great feats of swimming
• Swimming was also one of the most viewed in Summer Olympics, even in the beginning of the first modern olympic
• Philippine Swimming Incorporated (PSI)


  Is the national governing body for swimming and other aquatic sports in the Philippines
• International Swimming Federation (Fédération Internationale de Natation or FINA)


  • Is the governing body for the sport of swimming in the world and the Philippine Olympic Committee (POC)
  • FINA accredited the PSI

  
• Asia Swimming Federation


  The overseas international aquatics competition in Asia, and is affiliated to the Olympic Council of Asia and to FINA
• Fitness and Health Value of Swimming


  • Swimming is excellent for overall fitness
  • Improves cardio-respiratory endurance and coordination
  • Exercise more muscle groups than any other sports
  • Get your heart and lungs working more efficiently, which boosts the circulation of oxygen around your body
  • Provide natural buoyancy while you exercise, minimizing strain on your body
• Special Needs Swimming can address

  • It can be enjoyed by asthmatics and epileptics, and those with all kinds of physical disabilities benefit from water's natural support
  • Provides relief from some of the weight and strain in late pregnancy, and can make women more supple for birth
  • Aging people can do gentle swimming
  • Young children can gain confidence, exercise and coordination. They must be watched carefully and encouraged constantly
  • Allows you to take part confidently and safely in a wide range of water sports and activities
• Swimming Pool

  • Swimming lessons and training are best done in a lap pool, but any pool big enough is fine. However, lap pools come in many different sizes and shapes and each has unique characteristics
  • FINA has a series of guidelines that describe pools acceptable for competition
• Regulation Pool Sizes

  • Short Course Pools (more common at public swimming locations or high schools)
  • Long Course Pools (normally found on college campuses or higher-end swimming facilities)
• Although metric and non-metric pool lengths are used in USA Swimming Competitions, FINA only accepts international records swum in long course pools
• Short Course Pools


  • Length: 25 meters or 25 yards
  • Abbreviations: SCM
  • Number of Lanes: 4 or more
• Lane Lines


  • Are wire cables covered with small plastic buoys or floats that separate each lane
  • In a short course pool, the floats will change color at the 15 meter (49 foot) mark; In a long course pool, they will change color at the 25 meter (82 foot) mark
  • If the floats did not change color for that entire stretch, the distances may be marked by a single float or a different color
  • Lane lines should be 2.5 meters (8.2 feet) wide, although this varies quite a bit from pool to pool
• Starting Blocks


  • These are used in competition
  • Each individual swim or relay begins with a dive from these blocks
  • The only exception is for backstroke races, which begin in the water with the simmer holding on to the grips or handles included for backstroke starts
• Backstroke Flags


  • Used by swimmers to gauge how far they are from the wall
  • FINA requires a height between 1.8 meters (5.9 feet) and 2.5 meters (8.2 feet) above the surface of the water, and 5 meters (16.4 feet) from the wall

  
• Swimwear and Gears

  • Swimsuit (lightweight, non-absorbent fabrics, and a snug fit)
  • Goggles (to protect eyes and appreciate underwater features)
  • Head Cap (to hold hair while in the pool, tuber made recommended)
  • Kickboard (used for leg drills, typically made of styrofoam)
  • Pull Buoy (swimming aid that goes between legs, keeping you float while doing arms only drills)
  • Shower Kits (being immersed in water is hard on the skin)
• Swimming Pool Safety


  • Proper swimming attire is required at all times while in the pool
  • Walk carefully in the pool area and enter the water safely
  • All persons are required to take a shower before entering the pool
  • Do not swim if you have an open wound or suffer from communicable diseases
  • Spitting, urinating, spouting of water, blowing of notes into the pool is not permitted
  • Person under the influence of alcohol or exhibiting erratic behavior shall not be permitted to swim
• Safety in Open Water

  • Do not swim immediately after a meal, as this may cause dangerous stomach cramps
  • Never swim alone. A companion or lifeguard should always be around
  • Never dive into dark water or shallow water. It should be clear and its bottom visible
  • Never swim in cold open water. You'll run out of energy quickly
  • Do not go out of the "safe depth zone" until you are a really competent swimmer
• The Do's

  • Warm-up
  • Focus on Technique
  • Add Variety to your Swimming Workouts
  • Stay on top of the water
  • Breath out slowly through your nose
  • Use your whole body
  • Hydrate
• The Don'ts

  • Go to the pool without a plan
  • Swim alone
  • Hold your breath
  • Let your hips sink
  • Rely on you upper body
  • Jump right in
  • Eat a big meal before swimming
• Fundamental Skills - Getting into water


  • Examine the pool markings to know its depth at all locations before entering the water
  • Using steps. Always use the steps to enter the pool if you are at all uneasy in the water
  • Pool side entry. Sit on the side at the shallow end of the pool, facing the water. With your hands on the side, slowly twist your body around and ease yourself backwards you will need some strength in your arm to take your weight

  
• Fundamental Skills - Adjustment to water


  • Wade waist deep into the pool and submerge repeatedly to chin level, rising up and down and washing the face
  • Holding onto the splash gutter
• DON'T

  • Go to the pool without a plan
  • Swim alone
  • Hold your breath
  • Let your hips sink
  • Rely on you upper body
  • Jump right in
  • Eat a big meal before swimming
• Getting into water

  1. Examine the pool markings to know its depth at all locations before entering the water

  2. Using steps. Always use the steps to enter the pool if you are at all uneasy in the water

  3. Pool side entry. Sit on the side at the shallow end of the pool, facing the water. With your hands on the side, slowly twist your body around and ease yourself backwards you will need some strength in your arm to take your weight

  
• Adjustment to water

  1. Wade waist deep into the pool and submerge repeatedly to chin level, rising up and down and washing the face

  2. Holding onto the splash gutter allows water to lift and body to the surface. Stay relaxed

  
• Breathing


  1. Hold on the pool side or hand rail, and lower your face gradually into the water until it is totally submerged. Come back up almost immediately, and then do it again

  2. Try simply bobbing your head in-and-out of the water, in a no-jerky fashion

  3. When you feel more confident, go under for longer, holding your breath under the water. This will prepare you for swimming with an oxygen deficit and for breathing out under the water, and breathing in above the water – which is how you should breathe for the main swimming strokes

  
• Breath Control


  1. Standing in waist-deep water with the water inclined forward, practice breath holding; inhale through the mouth, close the mouth and submerge the face flat beneath the water. Hold for 3 seconds and recover. Repeat several times, lightening the time of holding the breath underwater

  2. Inhale through the mouth, submerge the face, and exhale through the nose, steadily but as slowly as possible. Recover and repeat several times
• Tuck Float


  Inhale through the mouth, shut the mouth and grab both legs, raise the knees to the chest. Keep the chin touching the body and submerge. Keep holding the breath for several courts. After several counts, exhale through the nose and recover. Variation: Turtle, Jellyfish Float, Star Float
• Prone/Deadman/Starfish


  The prone float is taken by lifting and extending the arm forward beyond the head beneath the surface, with the head held low in the water, and extending the legs. To recover, pull the knees to the chest, round the back, then simultaneously press firmly downward with the extended arms, extend the legs to the bottom of the pool and lift the face from the water
• Back Float


  With the partner standing directly behind, assume a back floating position, with the partner supporting the back of the neck with one hand and the small of the back with the other. Lift the hips and extend the arms sideward. The ears will be under the water. The partner gradually removes support, first from the small of the back and then from the neck. To gain recovery, move the arms downward and forward in the water, round the back, bring the knees to the chest/shin, and lift the head slowly forward , extend the legs to the bottom and stand
• Survival Bobbing


  Fill your lungs with air and relax your body. Let your arms and legs hang down limply and your chin flop down to the chest. The air in your lungs helps you float on the surface of the water. When you need to breathe, quickly exhale through the nose, lift your face out of the water, and inhale through your mouth
• Prone Glide


  Bend forward at the waist, with the arms extended forward. Lay the upper body and the arm in the water, just under the surface. Take a deep breath at the side, bend the knees, and roll the face under the surface. Straighten the knees and push the feet off the bottom, and slide into a prone position and glide. At the end of the glide, draw the knees into the chest and recover
• Push Glide


  Stand straight beside the pool wall, water at chest level. Arm extended, parallel to the water surface. One leg is standing, the other leg is bent. Foot touching the wall. Inhale through the mouth, bend the body forward. While keeping the breath hold. Bend the extended leg to put the sole of the foot on the wall. Keeping both legs bent, face beneath the water surface, push with both legs to glide
• Back Glide


  Sit back, submerge up the shoulder, and push off with the feet. Glide until the forward motion stops, and then recover
• Swim Strokes

  • Crawl Stroke or Freestyle
  • Backstroke
  • Breaststroke
  • Dolphin Butterfly Stroke
• Crawl Stroke or Freestyle


  This is the faster and probably the most popular stroke. It is widely used in competitive freestyle races – where the swimmer is free to choose any stroke – that most people now equate free with front crawl. Timing of the breathing, in relation to the arm actions, is all important
• Backstroke


  Is akin to the crawl, except that you float on your back in the water. The arms are moved in a similar alternating windmill motion, and the legs kicked in a similarly fluttering motion
• Breaststroke


  This swimming technique involves a pattern wherein the body bobs upwards and downwards as you propel yourself forward in the water