AQUATICS pre

Prof: secret Trans: Secret L I M S

INTRODUCTION

Objectives:

 Learn and practice the basic skills and

techniques in swimming
 Learn and practice the uses of swimming
equipment
 Learn the basic rules in swimming as sports
 Be aware of the importance of swimming
 Organized swimming 1800’s and 1900’s
related activities such as water safety and
sports
 Develop self-confidence and overcome fear of
water.

What is Swimming?

 Is an individual or a team sport that involves

using arms and legs to move the body through
water.  Competitive swimming in Europe started
around 1800, mostly using breaststroke.
Purpose:
 In 1873 John Arthur Trudgen introduced the
 Fun and Recreation trudgen to western swimming competitions,
 Relaxation after copying the front crawl used by Native
 Exercise/Work-out Americans. Due to a British disregard for
 Sports splashing, trudgen employed a scissor kick
 Saving Lives/ Rescue instead of the front crawl’s flutter kick.
 Swimming was part of the first modern olympic
For all ages and for all bodies of water. An activity for games (1896 Athens)
everyone (down syndrome, amputated leg, physical  in 1902 Richard Cavill introduced the front
disability, visually impaired) (International Paralympic crawl to the western world.
Committee)  In 1908, the world swimming association,
Federation internationale de Natation (FINA),
HISTORY was formed.
 Egyptian 4000 B.C  Butterfly was developed in the 1930s and was
at first a variant of breaststroke until it was
accepted as a separate style in 1952.

Benefits:

 Builds cardio-respiratory fitness

 Builds muscle mass
 Burns calories
 Low impact
 Iliad and Odyssey 1500 to 2000 years o No grounds impact so it will protect the
joints from stress and strain
 Family bonding
  Lifelong through the nose above water and
o from baby to old age exhaling through the mouth
underwater.
Equipment:
 Drill #5
 Proper swimwear o In shallow water, submerge your face
 Goggles and bathing caps and blow bubbles out of your mouth,
 Floating Device: nose, or both - Then grab the border of
1. Kickboards the pool and try to get into a horizontal
2. Noodle position face down while still blowing
3. Hand paddles air out of the mouth and nose
 Drill #6
Olympic Pool’s Dimension o Still in shallow water, bob so that your
head rhythmically goes in and out of
the water - Exhale while your head is
submerged and inhale while your head
is emerged.
 VIDEO
Basic Breathing Exercises | Fear of Water
https://www.youtube.com/watch?v=RJB93g
5y_A0

THE 7 BASIC SKILLS IN SWIMMING
1. BASIC BREATHING DRILLS
 Drill #1
How to Glide in Water
o In shallow water, hold your breath, then
crouch down so that your head gets
under water. Hold for some seconds,
then come back.
 Drill #2
o Same as drill #1, but exhale underwater
through the nose so that you blow
bubbles
 Drill #3
o Same as drill #2, except that you now
blow bubbles both out of your nose and
your mouth.
 Drill #4
o In shallow water, crouch so that the
water surface is between your nose and
your mouth - Now practice inhaling
2. GLIDING TECHNIQUE
 Try gently pushing off the side of the pool, with
your arms stretched out, in front of your head
 Your hands and feet must be together to give a
pointed streamlined shape so that the water
moves easily around you as your body cuts
through it. If your hands and feet are apart your
body shape will be creating resistance and your
movement will be little, if anything.
 Keep your head face-down in the water and
glide until you slow down.
 A streamlined body shape is important for a
glide to gain and maintain some distance.
 “Any body shape can glide through the water. It
is a matter of what position you have your arms
and legs in as you glide.”
3. FLOATING TECHNIQUE
 Floating equips with the ability to roll to their
back and stay at the water’s surface, which
places them in an ideal position to breathe.
 Floating helps the swimmer to conserve energy,
which reduces the chances of drowning from
physical fatigue.
  Being able to float also promotes proper  Water treading is an aspect of swimming that
breathing techniques, which works to keep involves a swimmer staying in a vertical position
calm in water. in the water while keeping his or her head
above the surface of the water.
Types of Floating
 It is a combination of eggbeater kick and
1. 1. Horizontal Survival Float (Back Float) sculling.
HOW?
Eggbeater kick + Sculling stroke = Treading
 Prepare to float on your back
 Adjust your head. Lift chin. 5. DOGGY PADDLE
 Position arms correctly
 Combining basic kicking with paddling arms.
 Arch back slightly. Lift chest.
Head out of the water.
2. Prone (Deadman) Floating
1. Float upright in the water and take a deep
HOW?
breath.
 Lying in prone position (face down)
2. Lower your face into the water (keeping your
 Minimize leg movement
mouth closed) and bring your arms forward to
 Stay afloat with natural buoyancy rest at water level.
 Lift head to breath and then to floating 3. Relax in this position until you need to take in
 This style is for resting more air.
3. Starfish Float – most relaxing float 4. Raise your head above the surface. Take
HOW? another breath and return to the relaxed
 Crouch down so that the water gets at position.
shoulder level.
 Spread your arms horizontally apart 6. FLUTTER KICK
from the body. Purpose: to keep legs up and in shadow of the upper
 Lean back in the water to get into an body and assisting body rotation for arm strokes
oblique position
 Push yourself away from the ground
with your feet, with enough momentum Types of Kicks
so that your legs move upward to the
water surface.  Back Flutter – Backstroke
 Lean on your back and straighten your  Front flutter – Freestyle
body so that it forms a line from head
to toes, with arms spread apart. 7. COORDINATION
 Slowly spread your legs apart.  A well-controlled movement of arms and legs
 Keep your head, back and hips aligned, and proper timing between phases of strokes
stay relaxed and breathe calmly.  “Once all these skills are mastered, it is now
4. Jellyfish Float time to learn the four different swimming
HOW? strokes”
 Hold your ankles with your hands
 Dangle your head and upper body
downward
 Let the water buoy you and relax 5.
Turtle Float HOW?
 Hold your knees with your hands
 Dangle your head and upper body
downward
 Let the water buoy you and relax

4. TREADING TECHNIQUE
ANG BLESSINGS MANAA KANIMO, AMENTH. 17. What kind of kick is used in a freestyle stroke?
Flutter kick
1. Floating through the water, without assistance
18. This implies the freedom to choose any stroke
or movement from the arms or legs. It usually
style for competitive swimming. Freestyle
begins with a forceful push from the poolside or
19. How many strokes are allowed in a standard
solid edge in order to generate some
freestyle? Every four strokes
propulsion. GliAding
20. The following are important points to
2. It is a basic skill wherein the swimmer stays in
remember in performing a proper glide EXCEPT;
vertical position in the water while keeping his
arms are stretched straight overhead in parallel
or her head above the surface of the water.
position
Treading
21. How many lanes are used in full heat swimming
3. Arrange the following in order of strokes in the
in Olympic-pool? 10
medley-relay competition. Backstroke –
22. What is the use of the underground line in
Breaststroke – Butterfly – Freestyle
freestyle? Guide for the swimmer’s path
4. A style of kicking where the swimmer’s legs
23. The gliding skill is done between the entrance in
alternate one-legged breaststroke kicks and
the water and the first stroke. True
used in water-treading. Eggbeater kick
24. All swimmers are allowed in a 1,500-meter dash
5. The most relaxing float. Starfish Float
freestyle competition. True
6. What is the purpose of floating in a turtle float?
25. What are the two purposes of a kickboard? To
For balancing or breathing or resting (idk)
provide complete flotation and to keep both
7. What are the five biggest mistakes in swimmers
arms from pulling
in Freestyle? Head Position – Arm Extension and
26. Where were the first modern Olympics held?
Pull – Body Rotation – Kick – Breathing
Athens
8. The term which refers to the natural ability of a
27. He introduced the front crawl in the western
person to float in the water. Buoyancy
world. Richard Cavill
9. What are the six elements to have the perfect
28. The continuous motion of the hands and
freestyle? (Alphabet order) Body Position,
forearms, used in water-treading, which change
Breathing, Catch, Kicking, Rotation, Silent
angles to create propulsion. Sculling
Swimming
29. Butterfly was at first a variant of breaststroke.
10. A British swimmer who introduced the “trudgen
True
stroke” to Western swimming competition.
30. In freestyle breathing, the head must be lifted
John Arthur Trudgen
just enough to leave the water to breathe. False
11. How many lapses are there in an 800-meter
(not sure)
competition? 2
31. Starfish floating position should be done with
12. In the flutter kicks, which of the following
heads-up. False
should be emphasized for propulsion? Upward
32. How many swimmers are there in a standard
kicks
relay? Four
13. In jellyfish position, your head is dangled while
33. What is the first basic step in swimming?
holding your knees. True
Getting into the water
14. In freestyle flip turns, after leaving the wall in a
34. This skill generally helps the swimmers to
tight streamline, you must begin to twist your
conserve energy, which reduces the chances of
whole body from belly-up to belly-down, to put
drowning from physical fatigue. Floating
your body back in a prone body position.
35. Combination of back kicking with paddling of
15. Arrange the following in order of strokes in the
arms and head mostly out of the water. Doggy
individual medley competition. Butterfly –
Paddle
Backstroke – Breaststroke – Freestyle
36. Swimming involves the movement of arms and
16. Which of the following is the right way of
legs through the water.
breathing? Exhale while your head is submerged
and inhale while your head is emerged
37. The most important skill that a swimmer should
posses to make him/her achieve the right way
of swimming. Breathing
38. The first stroke done in competitive swimming
is breaststroke
39. Which of the following is an incorrect habit of
gliding? Bending both knees on the floor
40. The rhythmic motion of going in and out of the
water that is used for breathing drills. Drill #6