Swimming Final Review Swimming Final Review – 2008/2009– 2008/2009

Safety BasicsSafety Basics

• Safety always comes first. Do not panic in the water. Safety always comes first. Do not panic in the water. Take deep breaths and try to relax; you are more Take deep breaths and try to relax; you are more buoyant when you are relaxed.buoyant when you are relaxed.

• In an emergency situation use common sense. 1st In an emergency situation use common sense. 1st Assess the situation; 2nd Call for help; 3rd (Reach or Assess the situation; 2nd Call for help; 3rd (Reach or throw; don’t go.) throw; don’t go.)

• Always wear a Personal Floatation Device (PFD) when Always wear a Personal Floatation Device (PFD) when participating in open water sports – boating, participating in open water sports – boating, kayaking, water skiing, canoeing, white water rafting, kayaking, water skiing, canoeing, white water rafting, etc.etc.

• ““Think before you do.” Diving is a high risk activity. Think before you do.” Diving is a high risk activity. Diving accidents are a leading cause of spinal cord Diving accidents are a leading cause of spinal cord injuries. Please note: ***Feet first entries into the injuries. Please note: ***Feet first entries into the water should be a rule all swimmers follow.water should be a rule all swimmers follow.

Basic InformationBasic Information

• Hands are slightly cupped.Hands are slightly cupped.• Breathe out through your nose and/or mouth.Breathe out through your nose and/or mouth.• Breathe in through your mouth.Breathe in through your mouth.• The more relaxed you stay in the water; the more efficient The more relaxed you stay in the water; the more efficient

your stroke will be.your stroke will be.• Swimming Heart Rate is determined by how hard you are Swimming Heart Rate is determined by how hard you are

working. Take your Heart Rate for 6 seconds and multiply working. Take your Heart Rate for 6 seconds and multiply the number by 10 to get beats per minute. During warm-the number by 10 to get beats per minute. During warm-up, 120 bpm (beats per minute) is the goal heart rate. In up, 120 bpm (beats per minute) is the goal heart rate. In order to reach your target heart rate (training zone) it is order to reach your target heart rate (training zone) it is recommended people exercise between 140 bpm and 160 recommended people exercise between 140 bpm and 160 bpm. bpm.

• Swimming is believed to be known as the most “healthful” Swimming is believed to be known as the most “healthful” cardiovascularcardiovascular

• and muscular endurance work-out.and muscular endurance work-out.

StrokesStrokes

• FreestyleFreestyle

• Back CrawlBack Crawl

• Elementary BackstrokeElementary Backstroke

• BreaststrokeBreaststroke

• SidestrokeSidestroke

• ButterflyButterfly

Freestyle/Crawl Stroke/The Freestyle/Crawl Stroke/The American Front CrawlAmerican Front Crawl

• The body is in the prone (face down) The body is in the prone (face down) position in the water.position in the water.

• Arms alternate; arm recovery is above the Arms alternate; arm recovery is above the water.water.

• For endurance purposes, a continuous For endurance purposes, a continuous rhythmic breathing pattern (breath 2’s or rhythmic breathing pattern (breath 2’s or 3’s).3’s).

• Flutter kick is utilized.Flutter kick is utilized.

• Water is at forehead level.Water is at forehead level.

Back Crawl/BackstrokeBack Crawl/Backstroke

• The body moves through the water in a The body moves through the water in a supine (face up) position in the water.supine (face up) position in the water.

• The body is aligned in a supine position.The body is aligned in a supine position.• Arms alternate; pinky in first, thumb out Arms alternate; pinky in first, thumb out

first. Arm recovery is out of the water.first. Arm recovery is out of the water.• A flutter kick on the back is used and the A flutter kick on the back is used and the

knees are under the water at all times.knees are under the water at all times.• The head and neck are relaxed in a neutral The head and neck are relaxed in a neutral

position with the ears underwater. position with the ears underwater.

Elementary BackstrokeElementary Backstroke

• The body is aligned in a supine position.The body is aligned in a supine position.• The body moves through the water in a The body moves through the water in a

supine (face up) position in the water.supine (face up) position in the water.• Arm motion is: chicken, airplane, soldier Arm motion is: chicken, airplane, soldier

(glide).(glide).• Legs use the whip kick.Legs use the whip kick.• Head and neck are back and relaxed.Head and neck are back and relaxed.• This is an underwater recovery stroke with a This is an underwater recovery stroke with a

relaxed glide.relaxed glide.• Arms and legs move simultaneously. Arms and legs move simultaneously.

BreaststrokeBreaststroke

• Body is in prone position.Body is in prone position.

• Body action is: pull, breathe, kick, and glide.Body action is: pull, breathe, kick, and glide.

• Arm action is similar to an upside-down heart Arm action is similar to an upside-down heart and then cut in half.and then cut in half.

• A whip kick is utilized.A whip kick is utilized.

• The arms and legs move opposite of each The arms and legs move opposite of each other.other.

• This is an underwater recovery stroke with a This is an underwater recovery stroke with a glide.glide.

SidestrokeSidestroke

• The body is on its side.The body is on its side.• Arm action is similar to picking an apple and Arm action is similar to picking an apple and

putting it in the basket at the bellybutton.putting it in the basket at the bellybutton.• The leg movement is a scissors kick with The leg movement is a scissors kick with

the top leg going forward and the bottom the top leg going forward and the bottom leg going backward followed by a scissors leg going backward followed by a scissors kick together.kick together.

• The head stays above the water looking to The head stays above the water looking to the side of the pool.the side of the pool.

• This is an underwater recovery stroke with a This is an underwater recovery stroke with a relaxed glide.relaxed glide.

ButterflyButterfly

• The body is in the prone position.The body is in the prone position.• Arms recover together above the surface Arms recover together above the surface

simultaneously. The pull is like a keyhole simultaneously. The pull is like a keyhole shape under the water.shape under the water.

• The kick is a dolphin kick and there are The kick is a dolphin kick and there are two kicks for every pull.two kicks for every pull.

• The head leads the wave-like movement The head leads the wave-like movement through the water.through the water.

• Breathing happens during the recovery Breathing happens during the recovery part of the stroke.part of the stroke.

Additional Important Additional Important Swimming SkillsSwimming Skills

• TreadingTreading

• Survival FloatingSurvival Floating

• Surface DivesSurface Dives

• Jumping and DivingJumping and Diving

• BobbingBobbing

TreadingTreading

• Treading water is used when someone can Treading water is used when someone can not touch the bottom. not touch the bottom.

• Arms and legs work together to keep the Arms and legs work together to keep the head above the water.head above the water.

• Arms move in a sculling motion like a Arms move in a sculling motion like a figure eight.figure eight.

• Legs may use the following: a whip kick, Legs may use the following: a whip kick, scissors kick (bicycle), or the egg beater scissors kick (bicycle), or the egg beater kick.kick.

Survival Floating/Dead Man’s Survival Floating/Dead Man’s FloatFloat

• The survival float is used in deep The survival float is used in deep water situations to save energy.water situations to save energy.

• The arms and legs hang in the water.The arms and legs hang in the water.

• The head is down in the water, The head is down in the water, exhale under water, and inhale exhale under water, and inhale above water.above water.

Surface DiveSurface Dive

• When a swimmer is already in the When a swimmer is already in the water, the surface dive is used to water, the surface dive is used to retrieve objects under the water.retrieve objects under the water.

• A few strokes are taken with the A few strokes are taken with the head above water. head above water.

• Pike or tuck position pushing the Pike or tuck position pushing the head and arms down first and the head and arms down first and the feet last.feet last.

Jumping and DivingJumping and Diving

• Always check depth before entering any Always check depth before entering any body of water.body of water.

• While jumping and diving from the side of While jumping and diving from the side of the pool, it is important for the person to look the pool, it is important for the person to look to make sure no objects are in their way.to make sure no objects are in their way.

• Diving in the shallow end is not advised – Diving in the shallow end is not advised – spinal cord injuries are common in shallow spinal cord injuries are common in shallow end diving. If one chooses to dive, it is crucial end diving. If one chooses to dive, it is crucial to be completely aware of water depth when to be completely aware of water depth when diving. diving.

• When jumping in the shallow end, make sure When jumping in the shallow end, make sure the knees are slightly bent to avoid injury.the knees are slightly bent to avoid injury.

BobbingBobbing

• Bobbing is used to get accustomed to Bobbing is used to get accustomed to the depth of the water and may be used the depth of the water and may be used to get the person from the deep end to to get the person from the deep end to the shallow end.the shallow end.

• Bobbing helps swimmers learn Bobbing helps swimmers learn breathing patterns – exhale under the breathing patterns – exhale under the water and inhale above the water. It is water and inhale above the water. It is one of the first skills taught to beginning one of the first skills taught to beginning swimmers.swimmers.

FitnessFitness

• Maximum Heart Rate (MHR) =Maximum Heart Rate (MHR) = 220 – age220 – age• Resting Heart Rate (RHR) = Resting Heart Rate (RHR) = your heart rate your heart rate

at restat rest• Target Heart Rate (THR) =Target Heart Rate (THR) = (MHR – RHR) x (MHR – RHR) x

60% + RHR for beginner60% + RHR for beginner• (MHR – RHR) x 70% + RHR for intermediate(MHR – RHR) x 70% + RHR for intermediate• (MHR – RHR) x 85% + RHR for advanced(MHR – RHR) x 85% + RHR for advanced• ♥ ♥ Target Heart Rate Range = Target Heart Rate Range = THR @ THR @

60% - THR @ 85%60% - THR @ 85%• The most active muscle in the body is the The most active muscle in the body is the

heart.heart.

StretchingStretching

• Stretching should be performed after Stretching should be performed after a warm-up, during exercise and after a warm-up, during exercise and after exercise. exercise.

WATERWATER

• When you are thirsty, the best thing When you are thirsty, the best thing for you to drink is water. You should for you to drink is water. You should drink 8 - 10, 8 ounce glasses a day. If drink 8 - 10, 8 ounce glasses a day. If you are thirsty, it means you are you are thirsty, it means you are already dehydrated. A good rule of already dehydrated. A good rule of thumb is to take your body weight in thumb is to take your body weight in pounds, divide it by 2 and drink that pounds, divide it by 2 and drink that number in ounces. For example, a 130 number in ounces. For example, a 130 lb. person should drink 65oz. of water.lb. person should drink 65oz. of water.

NutritionNutrition

• Eating smaller meals more frequently Eating smaller meals more frequently through out the day is better for your through out the day is better for your metabolism than eating one big meal. metabolism than eating one big meal. In addition, you may feel better. In addition, you may feel better.

• Minimize simple sugars in your diet – Minimize simple sugars in your diet – candy, white breads/pastas/rice. candy, white breads/pastas/rice. Increase foods high in fiber – beans, Increase foods high in fiber – beans, fruit, vegetables, whole grains.fruit, vegetables, whole grains.

FITT PrincipleFITT Principle

• FrequencyFrequency – How – How oftenoften you work out. you work out.

• IntensityIntensity – How – How hardhard you work out you work out (measure by heart rate). (measure by heart rate).

• TimeTime – How – How longlong you work out you work out (duration).(duration).

• Type Type – What – What kindkind of activity you of activity you choose to participate in.choose to participate in.

Components of FitnessComponents of Fitness

• Cardiovascular EnduranceCardiovascular Endurance – The ability of the – The ability of the respiratory system (heart and lungs) to supply respiratory system (heart and lungs) to supply oxygen and remove waste products during oxygen and remove waste products during activity.activity.

• Muscular EnduranceMuscular Endurance - The ability to exert a force - The ability to exert a force repeatedly over time.repeatedly over time.

• Muscular StrengthMuscular Strength - The ability to exert a - The ability to exert a maximum force “one” time.maximum force “one” time.

• FlexibilityFlexibility - The range of motion of a joint. - The range of motion of a joint.• Body CompositionBody Composition - Lean body mass compared to - Lean body mass compared to

body fat.body fat.