PATHFit-3-Sports-Basic-Swimming-Handout-1.docx

**SWIMMING** **Swimming** is a movement by humans or animals in the water **The Five Primary use of Swimming** 1. Bathing 2. Cooling 3. Travel 4. Fishing 5. Escape **VALUES OF SWIMMING** 1. **Competitive Values** - Man is naturally competitive. He likes to compete against others....

**SWIMMING** **Swimming** is a movement by humans or animals in the water **The Five Primary use of Swimming** 1. Bathing 2. Cooling 3. Travel 4. Fishing 5. Escape **VALUES OF SWIMMING** 1. **Competitive Values** - Man is naturally competitive. He likes to compete against others. 2. **Therapeutic Values** - People who have physical and mental disabilities like paralytic. 3. **Recreational Value** - Swimming has become a popular form of recreation not only for family members but all kinds of people of all walks of life. 4. **Physiological Values** - Swimming benefits much the cardiovascular system since it develops endurance aside from strength of body muscles. 5. **Safety Values** - Sea tragedies caused by storms and typhoons result in many deaths. The ability to swim is a prime importance to safety against. **BENEFITS OF SWIMMING** 1. **Low impact Swimming** - It provides many benefits for muscles and joints. The resistance provided by the water helps to strengthen muscles while also providing low-impact exercise for joints. 2. **Can be continued for lifetime** - Swimming is a healthy activity that can be continued for a lifetime 3. **Builds Cardiovascular fitness** - Swimming is an effective exercise activity to develop cardiovascular endurance because it causes your body to use the aerobic energy system to fuel your movements. 4. **Builds muscle mass** - Swim in the \"sprint\" style. This means focusing on swimming a set of laps in a very short time. 5. **An alternative when injured** - Instead of weightlifting, jogging, etc. As for his exercise it is better that he may swim because swimming has low impact that doesn\'t damage the muscles or bones. 6. **It\'s a break from the summer heat** - Which means that swimming can be relaxing for it helps you cool the environment that surrounds you. 7. **It\'s a family affair** - It can be enjoyed by the family having their bonding. Where both father and mother would be free from their work 8. **Burns Calories** - In fact, a hard swim can be as strenuous as running and can burn more calories. Because you use both upper and lower body muscles, swimming is a total body workout **HISTORY** Drawings from the Stone Age were found in \"the cave of swimmers\" near Sura, dating back to 2000 B.C. **1538 -** Nicolas Wynman, German professor of languages wrote the first swimming book named **\"The Art of Swimming\"** to reduce the danger of drowning and breaststroke is mentioned for the first time. **1800** - Competitive swimming in Europe started mostly using breaststroke. **1869** - the Metropolitan Swimming Clubs Association was formed; this later became the Amateur Swimming Association. **The first national champion** was **Tom Morris** who won a **mile race on the River Thames** **1837**- **Founded the first swimming organization**, the National Swimming Society in London. **1873** - Front crawl, then called the **trudgen** (**now known predominantly as freestyle**) was introduced by **John Arthur Trudgen** **1875**- The first person to cross the **English Channel (England to France)** with no type of buoyancy aid was the former merchant seaman Captain Matthew Webb, who achieved the feat in 21 hours 45 minutes. **1886-** The creation of swimming association, Amateur Swimming Association (ASA) **1891-** First synchronized swimming competition in Berlin **1895**- Swimming was part of the first modern Summer Olympic Games in Athens. **1900**- Backstroke was included as an Olympic Event. **1900-** The world swimming association Federation Internationale de Natation Amateur was formed to administer amateur swimming competitions. **1911**- Filipinos watched avidly from the sidelines as the first swimming championship meet was held at the American Columbian Club swimming pool with compelling American team from the Manila YMCA, the American Columbian Club, and the USS Saratoga. **1912-**Women\'s swimming events were first included in the Olympic **1912-**The Filipinos participated in the second championship meet. Of the 42 individual entries, the late Condrado Benitez emerged as the most outstanding Filipino swimmer. **1913-** During the Far Eastern Games held at Manila in 1913, the Philippine Team composed of Condrado Benitez, J. del Pan, C. Aiville and L. Cristobal won the championship against China and Japan **1920-** The world's foremost freestyle swimmer was the American Johnny Weissmuller, who held almost every record there for ten years. **1920-** Swimming was the first included in college P.E. in the Philippines. The University of the Phil. and Phil. Women University were the first schools to have swimming pools and made swimming a part of the curriculum. **1924**- Teofilo Yldefonso won recognition as the greatest Filipino swimming. **1926**- the first woman to swim the English Channel was the American Gertrude Ederle, who set a new record (for men and woman) of 14 hours 39 minutes. **1940**- The first reports about the "side stroke\" came from Great Britain. The legs executed a scissors kick while the armed moved the water. Later, one arm was swung forward above the water. **1950s and 1960s**- Women\'s swimming was dominated by young Australian in the form of Dawn Fraser. **1952**- Butterfly was first a variant of Breaststroke, until it was accepted as a separate style in the Olympics **1972**- The next big American swimming sensation was Mark Spitz, who won seven gold medals at the Munich Olympics. **2004**- Phelps has won 6 Olympic Medals **2008**- Phelps also won in Beijing Olympics he got 8 gold medals. Phelps has twice tied with a total record of eight gold medals at one Olympics. **NOTABLE CHANGES TO THE SPORT** The first four competitions were held in open water. **1896**- Mediterranean Sea **1900**- The Seine River **1904-** An Artificial Lake **1908**- Mediterranean Sea **1904** Olympics -- freestyle race was the only one ever measured in 100 yards instead of the usual 100 meters **1908** Olympics - a 100-meter pool was built and sat in the center of the main stadium's track and field oval. **1912** Olympics -marked the beginning of electronic timing. **1924** Olympics- were the first to use the standard 50-meter pool with marked lanes. **1936** Olympics diving blocks were eventually incorporated. **1950s** -- flip turn was developed. **1976**- Goggles were first used. **FIVE RECOGNIZED STROKES HAVE EVOLVED SINCE THE LATE** **19^th^ CENTURY** 1. Crawl (also known as freestyle because it is the stroke of choice in freestyle competitions) 2. The alternating arm backstroke, first used in the 1912 Olympic Games by the American swimmer Harry Hebner. 3. Breaststroke, the oldest style of swimming (known since the 17^th^ century) 4. Butterfly, developed in the 1930s by Henry Myers and the American swimmers and recognized in the 1950s a separate kind of stroke. 5. Sidestroke, which was the basic stroke in the early years of competition but is not used only in non-competitive. **COMPETITIVE**  **Competitive swimming** was first introduced in the early 1800\'s in Britain by the National Swimming Society. **COMPETITIVE SWIMMING STROKES** **Swimming Stroke \#1 -- THE CRAWL or FREESTYLE** Amongst all the swimming strokes the crawl is the most popular and beginners find it the easiest to team. **The Crawl Swimming Technique** **The Arm Strokes** - The arms should be moved alternately, in rotating windmill type of motion. - When under the water, the arms should be moved to form \"S\" pattern. - During recovery, while the hands should be cupped, the hand and the wrist should be relaxed. **The Leg Movement** - The legs are kicked alternatively in fluttering motion. - The ankles and feet should be relaxed. **How to breathe** - The stroke begins by raising one arm, and as the shoulder is raised, the head should be turned to the side to take a breath. - The head should be turned just enough so that the nose comes off the water in order to breathe. - The head should not be lifted off the water since that slows down the speed of the propulsion. - Take a single deep breath, or several breaths, as required, and then tum the head back into the water and exhale. through the mouth and nose - Coordinating with the stroke of the arm, tum to the opposite side, and repeat the same process. **Swimming Stroke \#2 -- THE BACKSTROKE** **The backstroke** is akin to the crawl, except that you float on your back in the water. The arms are moved in a similar alternate windmill motion and the legs a kicked in a similarly fluttering motion. The two basic techniques of a correct backstroke is: One, that the arms are moved with a equal force or else you will find yourself swimming off towards one side, Two, that the body should be rolled from one side to the other so that the arms extend to their utmost reach to propel you by catching enough water. **The Backstroke Swimming Technique** **The Arm Stroke** - The arms should be moved alternately, in a windmill pattern of movement. As they are rotated. - The hands should be cupped, and when it comes out of the water, the thumb should come out first. - When under the water, the arms should be moved to form an "S" pattern. **The Leg Movement** - Like in the crawl, the legs are kicked in fluttering motion, alternately. **How to Breathe** - The heads should be kept facing up. - Since the head is out of the water all the time, the breathing need not be. **Swimming Stroke \#3 -- THE BREASTSTROKE** Intricate timing is involved in breaststroke. As a matter of fact, missing even a single stroke can disqualify you in a swimming competition. The swimming technique involves a pattern wherein the body bobs upwards and downwards as you propel yourself forward in the water. The breaststroke is a difficult swim. Basically this swimming stroke involves pulling your arms through the water, as you bob up and breathe and then kicking with your legs as you bob down and glide forward. The arm pulling and the leg kicking are done alternatively. **The Breaststroke Swimming Technique** **The Arm Stroke** - The arms should be kept overhead when you start the stroke. - Then, the arms should be brought towards the chest, pulling on the water. - The hands should be kept cupped. - Take the arms back to the starting position. **The Leg Movement** - The knees should be brought up to the chest. - Then the legs should be thrust straight and backwards - The legs should be snapped together in order to push the water as well as propelling you forward, kin to a frog kick. **How to Breathe** - A breath should be taken each time an arm-stroke is made. **Swimming Stroke \#4 -- THE BUTTERFLY STROKE** **The butterfly** is also a difficult swimming technique and not advocated for beginning learners since it involves a fair amount of strength as well as precise timing. **The Arm Stroke** - The arms should be moved together, pulling through the water, while the hands are kept cupped. - The palms should be faced outwards and pressed in a downward as well as outward movement. - The stroke is completed by swinging the arms forward in a sweeping movement while they are above the water. **The Leg Movement** - The knees should be kept together and slightly bent. - Then the knees should be straightened, making a downward thrusting movement, while the feet are whipped downwards. - For each arm stroke two kicking movements should be performed **How to Breathe** - A breath should be taken at the culmination of each stroke of the arms. **KINDS OF RELAYS** =================== In relays you swim as one of a team of four people, each swimming an equal distance. There are two relays, the freestyle and medley. 1. **Medley Relay** Medley Relay Order 1. Backstroke 2. Breaststroke 3. Butterfly 4. Freestyle 2. **Freestyle Relay** **STYLES** A style is also known as a stroke. Stroke can also refer to a single completion of the sequence of body movements repeated while swimming in the given style. 1. **FRONT CRAWL** - it is the fastest swimming style. - **Trudgen** - similar to front crawl, except that it is swum with a scissor kick. - **Trudgen crawl** - similar to the trudgen but with a flutter kick between a scissor kick. - **Double Trudgen** --- similar to the trudgen but the sides of the scissor kick alternate - **Double Trudgen crawl** --- similar to the double trudgen but with flutter kick between the scissor kick alternate - **Dolphin Crawl** --- similar to front crawl but with dolphin kick. One kick per arm or duo kicks per cycle. This style is often used in training. 2. **BREASTROKE** **- Heads-up Breaststroke** --- similar to breaststroke but the head stays out of the water. This style is very popular for recreational and for rescue swimmers approaching a victim. 3. **BUTTERFLY** \- **Slow Butterfly (also known as moth stroke)** --- similar to butterfly but with an extended gliding phase, breathing during the pull/push phase return head into water during recovery. This style uses four kicks or more per cycle. 4. **DOG PADDLE** - This stroke can be used in reverse to propel the body feet first. - **Human stroke** --- similar to the dog paddle but the arms reach out more and pull farther. 5. **SNORKLING** - swimming on the breast using a snorkel, usually in combination with masks and fin. Any stroke on the breast can be used and there is no need to lift or turn the head for breathing. 6. **FIN SWIMMING** - is the progression of a swimmer using fins either on the water surface or under water. 7. **BACKSTROKE (also known as back crawl)** a. b. c. d. 8. **SIDE STROKE** - lying on the side with alternating underwater recovery and a scissor kick. - **Overarm sidestroke-** similar to the side stroke but with an overwater recovery of the top arm. **RECREATIONAL SWIMMING** \- **The most common purpose** for swimming is recreation. \- **Recreational swimming** is considered by many as a good way to relax while enjoying a good full-good workout. **OCCUPATIONAL SWIMMING** **SWIMMING OFFICIALS** 1. **Referee** \- The Referee is for overseeing and administering the event. He will verify decisions made by fellow judges and will make a final ending if an appeal has been made. 2. **Finish Judge** - Make sure the swimmers touch the wall with the appropriate number of hands (one hand for freestyle and backstroke, two hands for butterfly and breaststroke with the swimmers' hand touching the wall side by side. He decides and reports on what positions the swimmers finished in. 3. **Turn Judge** - Check that the swimmer's turn is within the rules. 4. **Stroke Judge** - There are 4 strokes judges, and they watch the swimmers to verify that the swimmers are performing the strokes in a legal manner. 5. **Timers** - There are 8 timers one for each swimmer. They record the time for the swimmer who is swimming in the lane they oversee. 6. **Chief Timer** - He verifies the electronically recorded times, after he has checked with the timers. 7. **Coaches** - Along with the starter and the officials make sure everything is running smoothly. If an official catches a swimmer breaking rule concerning the strokes, he or she is swimming, that swimmer is said to be disqualifies and the swim in not considered valid, and therefore their time will not count. **OTHER ACTIVITIES RELATED TO SWIMMING** 1. Diving 2. Water polo 3. Fishing 4. Synchronize swimming 5. Wind Surfing 6. Water skiing 7. Scuba diving 8. River rafting 9. Triathlon **FACILITIES AND EQUIPMENT** 1. **Swimming Pool** 2. **Diving Boards** 3. **Swimming cap/head cap** -- in some pools you are required to wear a cap. Make sure you check on the regulations before you go to a new pool. If you have long hair, it is a good idea to wear a cap, both use of your exercise time. 4. **Flippers -** Using flippers loosen and strengthens your ankles and allows you to make better use of your exercise time. 5. **Goggles -** Chlorinated pools and long training sessions can irritate your eyes, so most swimmers use goggles at least some of the time. 6. **Ear plug -** to stop water getting in your ears, you can use plugs that mold to fit your ears exactly. 7. **Nose Clips-** the plastic forms a \"U\" shape when you press it over your nose. 8. **Pull Buoys -** hold your legs in place and keep your body in the correct position while exercising your arms. 9. **Hand paddles -** Using hand paddles is a good way to practice your arm action once you have a good stroke. The larger the paddle, the greater the effort you need to make. 10. **Kick Boards -** are large floats you hold on to while you practice leg action. 11. **Lane Line -** these divide the pool into lanes. They float on the surface and help to make sure the racers swim in a straight line. In most pools these Jane lines have special floats on them that stop waves going from one lane to another. These are called turbulence. 12. **Starting Platform -** these let the racers get a faster start. For front crawl, butterfly, and breaststroke the swimmers dive off these starting blocks. In backstroke races they hang on to them while in the water. 13. **False Start Rope -** this allows the starter to stop the swimmers if one of them has dived in too soon. If there is a false, start the rope is dropped into the water and the swimmers swim into it They know then that they must go back and start again. 14. **Backstroke Turn Indicator -** a backstroke flag tells backstroke swimmers when they are getting close to the wall. The swimmers count the number of strokes it takes them to get from the flag to the wall: so that the next time they go under the flag they don\'t need to look around to see how close the wall is. 15. **Timing pads --** when the starter fires the start gun, the clock begins to run. Each lane has a special pad at the end, which stops the clock, when the swimmer's hand touches it at the race. The swimmer's time then appears on a large screen at the side of the pool. **BASIC SKILLS IN SWIMMING** 1. **Bobbing or Bubbling -** submerge the face in the water and exhale air through the nose then raise the head and inhale air through the mouth. The ability to bob is essential rhythmic breathing. **According to Douglas and Marthur (1994:13),** there are **four breathing techniques**.\' 1. unilateral breathing, 2. bilateral breathing, 3. explosive breathing, 4. trickle breathing. However, the **first two are to be taken as breathing position techniques** whose procedures are discussed as follows: e. **Unilateral breathing** - the head turns laterally or rolls to one side only taking the face out of water, either left of right  depending upon the convenience. f. **Bilateral breathing** - while swimming, head turns laterally, or rolls, to both sides alternately, the face out of the water, and inhalation is due on both sides. But exhalation is done under water when the head rolls back into the water submerging the face. The breathing techniques or tie manner, in which breathing is done during a swim, differ only in terms of the speed with which the eye is completed as discussed below. a. **Explosive breathing**- air is inhaled through the mouth in a gulp in either unilateral or bilateral breathing position while exhalation is done in water through the mouth and nose explosively. b. **Trickle breathing** - the air that is inhaled is allowed to trickle slowly out of the nose and mouth while in either unilateral or bilateral breathing position. 2. **Floating** - to remain on the surface of the water. **Types of Floating** 1. **Prone Float 2. Egg Float** 3. **Back Float 4. Jellyfish Float** 4. **Treading Water** -- staying in the water for a long period by using the scissor and frog kick in an interval motion. a. **Sculling -** It is performed by lying on the back with arms and hands down at side feet near the surface, as in the back float position. The hands and forearms are rooted toward the feet, thus engaging the water and it in the direction of the feet. b. **Finning** - This skill is similar to sculling as far as position is concerned but in it, the stroke with the hands is enlarged by bringing the hands up to about the hips then catching the water with the palms of the hand and pushing it towards the feet. This is done more slowly than sculling by resting after each thrust. 5. **Kicks** - the **action of your legs that moves you through the water.** a. **Flutter kick** - used for the freestyle. b. **Reverse Flutter kick** -- used for the backstroke. c. **Frog kick**- used for the breaststroke. d. **Dolphin kick**- used for the butterfly stroke. e. **Scissors kick**- used for the side stroke. 6. **Gliding-** The glides involve learning to use momentum from the extension of the legs to move through the water. There are two basic glides --- the prone glide and the back glide. **RULES ON POOL USE, HYGIENE & SAFETY** It is useful to have swimming equipment as well as equipment for safety within the immediate vicinity of the pool  Kickboards for learners should be made available since these are useful in practicing various kicks and for building stamina. At times, leg floats may also be needed. 1. Shower thoroughly, preferably with soap before donning swimsuit. 2. Remove all jewelry and accessories. 3. Walk through the footbath before entering the pool area. 4. Use designated areas for personal necessities, after all the comfort room is more comfortable when nature calls. 5. No eating is allowed around the pool area. 6. Running around the pool is prohibited unless specified by the instructor. 7. Street shoes and clothes should not be worn on the pool deck. 8. Refrain from using slides and other contraption when instruction is ongoing. 9. **Other Pool Hygiene & Safety Rules:** 1. **Pool staff** - become acquainted with the pool staff who usually help in keeping an eye on swimmers. 2. **Movement around the pool** - Should be at walking pace since most of the time, the pool sides are slippery and wet conductive to accidents. 3. **Pool Depths** - Always check on the layout of the pool including the varying depths and dangerous corners especially when the required rectangle shaped pool is not available. 4. **Long Nails and Jewelry** - When learning how to swim, one does not have full control of one's movement in the water. Thus, it is advisable to keep nails short and remove all jewelry before entering the pool. 5. **Eating before swim** - It must be avoided up to least two hours before the swims. A full stomach could lead to nausea due to exhaustion while swimming, or more seriously, it may cause stomach cramps which at times may prove fatal. 6. **Spectacles** - If you have weak eyesight and are not comfortable without glasses, you should wear but tie them, but tie them up with as elastic band. 7. **They do not slip off:** - Swimming goggles should be used only for swimming and not for diving as they could slip off and be rendered useless. 8. **Life Saving apparatus.** - is essential to use all lifesaving apparatus so that you are not helpless in case of an emergency. Apart from the safety code most swimming pools also maintain a pool hygiene and personal hygiene code. These should be followed strictly. 9. **Noise level** - Try not to make too much noise in the swimming pool. Noise could muffle a genuine call for help. Lifeguards always react instantly to a sound in a pool just in case somebody is yelling for help. 10. **Pushing** - Pushing someone into the pool seems like fun but can be dangerous or even fatal for a person who does not know how to swim or if he bangs his head against the pool side or pool bottom. There have been instances where a person has become paralyzed for life from a fall in the pool. 11. **Costumes** - Get into your swimming costumes just before a swim. If you must swim in the evening after work, do not wear your costumes under your clothes in the morning before going to work because it would collect a lot of swear throughout the day and when you enter the pool in the 12. **Cuts and Open Wounds** - Do not enter the pool if you have a cut or open wound anywhere on the body. Water may cause it to become worse. 13. **Oil and make up.** - Do not oil your body before going into the swimming pool. Women should take care to wash away their make-up before entering the pool otherwise it would make the water dirty. 14. **Blowing the nose** - You should blow your nose before you enter the swimming pool, especially if you have a cold and cough. 15. **Showers and footbaths** - Use showers and footbaths to wash away grime and sweat from the body before entering the pool. Footbaths are generally placed or built around the poolside. Do use them as the walk from the changing room to the pool. 16. **Drying after swim** - drying after a swim is necessary especially between the toes, under the arms and between the legs, because these are places which if allowed to remain damp, could become breeding grounds for bacteria. Hair should also be rubbed dry otherwise you would be prone to catch a cold if you go out into the breeze with wet hair.