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Swimming Final Review

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Swimming Final Review 2008/2009 Safety Basics Safety always comes first. Do not panic in the water. Take deep breaths and try to relax; you are more buoyant when ... – PowerPoint PPT presentation

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Title: Swimming Final Review


1
Swimming Final Review 2008/2009
2
Safety Basics
  • Safety always comes first. Do not panic in the
    water. Take deep breaths and try to relax you
    are more buoyant when you are relaxed.
  • In an emergency situation use common sense. 1st
    Assess the situation 2nd Call for help 3rd
    (Reach or throw dont go.)
  • Always wear a Personal Floatation Device (PFD)
    when participating in open water sports
    boating, kayaking, water skiing, canoeing, white
    water rafting, etc.
  • Think before you do. Diving is a high risk
    activity. Diving accidents are a leading cause
    of spinal cord injuries. Please note Feet
    first entries into the water should be a rule all
    swimmers follow.

3
Basic Information
  • Hands are slightly cupped.
  • Breathe out through your nose and/or mouth.
  • Breathe in through your mouth.
  • The more relaxed you stay in the water the more
    efficient your stroke will be.
  • Swimming Heart Rate is determined by how hard you
    are working. Take your Heart Rate for 6 seconds
    and multiply the number by 10 to get beats per
    minute. During warm-up, 120 bpm (beats per
    minute) is the goal heart rate. In order to reach
    your target heart rate (training zone) it is
    recommended people exercise between 140 bpm and
    160 bpm.
  • Swimming is believed to be known as the most
    healthful cardiovascular
  • and muscular endurance work-out.

4
Strokes
  • Freestyle
  • Back Crawl
  • Elementary Backstroke
  • Breaststroke
  • Sidestroke
  • Butterfly

5
Freestyle/Crawl Stroke/The American Front Crawl
  • The body is in the prone (face down) position in
    the water.
  • Arms alternate arm recovery is above the water.
  • For endurance purposes, a continuous rhythmic
    breathing pattern (breath 2s or 3s).
  • Flutter kick is utilized.
  • Water is at forehead level.

6
Back Crawl/Backstroke
  • The body moves through the water in a supine
    (face up) position in the water.
  • The body is aligned in a supine position.
  • Arms alternate pinky in first, thumb out first.
    Arm recovery is out of the water.
  • A flutter kick on the back is used and the knees
    are under the water at all times.
  • The head and neck are relaxed in a neutral
    position with the ears underwater.

7
Elementary Backstroke
  • The body is aligned in a supine position.
  • The body moves through the water in a supine
    (face up) position in the water.
  • Arm motion is chicken, airplane, soldier
    (glide).
  • Legs use the whip kick.
  • Head and neck are back and relaxed.
  • This is an underwater recovery stroke with a
    relaxed glide.
  • Arms and legs move simultaneously.

8
Breaststroke
  • Body is in prone position.
  • Body action is pull, breathe, kick, and glide.
  • Arm action is similar to an upside-down heart and
    then cut in half.
  • A whip kick is utilized.
  • The arms and legs move opposite of each other.
  • This is an underwater recovery stroke with a
    glide.

9
Sidestroke
  • The body is on its side.
  • Arm action is similar to picking an apple and
    putting it in the basket at the bellybutton.
  • The leg movement is a scissors kick with the top
    leg going forward and the bottom leg going
    backward followed by a scissors kick together.
  • The head stays above the water looking to the
    side of the pool.
  • This is an underwater recovery stroke with a
    relaxed glide.

10
Butterfly
  • The body is in the prone position.
  • Arms recover together above the surface
    simultaneously. The pull is like a keyhole shape
    under the water.
  • The kick is a dolphin kick and there are two
    kicks for every pull.
  • The head leads the wave-like movement through the
    water.
  • Breathing happens during the recovery part of the
    stroke.

11
Additional Important Swimming Skills
  • Treading
  • Survival Floating
  • Surface Dives
  • Jumping and Diving
  • Bobbing

12
Treading
  • Treading water is used when someone can not touch
    the bottom.
  • Arms and legs work together to keep the head
    above the water.
  • Arms move in a sculling motion like a figure
    eight.
  • Legs may use the following a whip kick, scissors
    kick (bicycle), or the egg beater kick.

13
Survival Floating/Dead Mans Float
  • The survival float is used in deep water
    situations to save energy.
  • The arms and legs hang in the water.
  • The head is down in the water, exhale under
    water, and inhale above water.

14
Surface Dive
  • When a swimmer is already in the water, the
    surface dive is used to retrieve objects under
    the water.
  • A few strokes are taken with the head above
    water.
  • Pike or tuck position pushing the head and arms
    down first and the feet last.

15
Jumping and Diving
  • Always check depth before entering any body of
    water.
  • While jumping and diving from the side of the
    pool, it is important for the person to look to
    make sure no objects are in their way.
  • Diving in the shallow end is not advised spinal
    cord injuries are common in shallow end diving.
    If one chooses to dive, it is crucial to be
    completely aware of water depth when diving.
  • When jumping in the shallow end, make sure the
    knees are slightly bent to avoid injury.

16
Bobbing
  • Bobbing is used to get accustomed to the depth of
    the water and may be used to get the person from
    the deep end to the shallow end.
  • Bobbing helps swimmers learn breathing patterns
    exhale under the water and inhale above the
    water. It is one of the first skills taught to
    beginning swimmers.

17
Fitness
  • Maximum Heart Rate (MHR) 220 age
  • Resting Heart Rate (RHR) your heart rate at
    rest
  • Target Heart Rate (THR) (MHR RHR) x 60 RHR
    for beginner
  • (MHR RHR) x 70 RHR for intermediate
  • (MHR RHR) x 85 RHR for advanced
  • ? Target Heart Rate Range THR _at_ 60 -
    THR _at_ 85
  • The most active muscle in the body is the heart.

18
Stretching
  • Stretching should be performed after a warm-up,
    during exercise and after exercise.

19
WATER
  • When you are thirsty, the best thing for you to
    drink is water. You should drink 8 - 10, 8 ounce
    glasses a day. If you are thirsty, it means you
    are already dehydrated. A good rule of thumb is
    to take your body weight in pounds, divide it by
    2 and drink that number in ounces. For example,
    a 130 lb. person should drink 65oz. of water.

20
Nutrition
  • Eating smaller meals more frequently through out
    the day is better for your metabolism than eating
    one big meal. In addition, you may feel better.
  • Minimize simple sugars in your diet candy,
    white breads/pastas/rice. Increase foods high in
    fiber beans, fruit, vegetables, whole grains.

21
FITT Principle
  • Frequency How often you work out.
  • Intensity How hard you work out (measure by
    heart rate).
  • Time How long you work out (duration).
  • Type What kind of activity you choose to
    participate in.

22
Components of Fitness
  • Cardiovascular Endurance The ability of the
    respiratory system (heart and lungs) to supply
    oxygen and remove waste products during activity.
  • Muscular Endurance - The ability to exert a force
    repeatedly over time.
  • Muscular Strength - The ability to exert a
    maximum force one time.
  • Flexibility - The range of motion of a joint.
  • Body Composition - Lean body mass compared to
    body fat.
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