REVIEWER IN PE
in managing stress.
STRESS
What is stress?
Stress is a psychological and physiological response to a challenging
situation that is perceived as overwhelming or threatening. It is a natural
and normal part of human experience, and can be beneficial in some
situations by helping us to respond quickly to danger or to perform well
under pressure. However, when stress becomes chronic or excessive,
it can have negative effects on our physical and mental health.
Stress can be caused by a variety of factors, such as work-related
demands, financial pressures, relationship difficulties, health problems,
or major life changes. Symptoms of stress can include physical
symptoms such as headaches, muscle tension, and fatigue, as well as
psychological symptoms such as anxiety, irritability, and difficulty
concentrating. Chronic stress can also lead to more serious health
problems, such as high blood pressure, heart disease, and depression.
Effective stress management techniques can help to reduce the
negative impact of stress on our lives, such as exercise, mindfulness
practices, relaxation techniques, and seeking support from friends and
family.
Name 2 types of stress
Acute stress: Acute stress is a short-term stress response that occurs in
response to a specific event or situation. It is often described as a "fight
or flight" response, as it prepares the body to respond quickly to a
perceived threat. Examples of situations that may trigger acute stress
include giving a presentation, getting into an argument, or narrowly
avoiding an accident.
Chronic stress: Chronic stress is a long-term stress response that occurs
in response to ongoing or repeated stressors, such as work-related
demands, financial difficulties, or relationship problems. It can persist for
weeks, months, or even years, and can have a cumulative effect on
physical and mental health over time. Chronic stress has been linked to
a range of health problems, including heart disease, diabetes, and
depression.
Signs and symptoms
The signs and symptoms of stress can vary from person to person, and
can affect different aspects of physical and mental health. Some
common signs and symptoms of stress include:
Physical symptoms:
Headaches
Muscle tension or pain
Fatigue
Sleep disturbances
Digestive problems
Sweating
Rapid heart rate
High blood pressure
Weakened immune system
Emotional and cognitive symptoms:
Anxiety
Irritability or anger
Depression or mood swings
Difficulty concentrating or making decisions
Memory problems
Racing thoughts
Negative self-talk
Feeling overwhelmed or helpless
Behavioral symptoms:
Changes in appetite or eating habits
Increased use of alcohol or drugs
Social withdrawal or isolation
Procrastination or avoidance of responsibilities
Poor time management
Restlessness or fidgeting
Aggression or hostility
It is important to note that not all of these symptoms may be present in
a person experiencing stress, and that some of these symptoms can
also be signs of other physical or mental health problems. If you are
experiencing any of these symptoms, it may be helpful to seek the
advice of a healthcare professional.
means of how playing sports helps us a way to relieve stress
Playing sports is a great way to relieve stress and improve mental health.
Here are some ways that playing sports can help
Physical activity: Exercise releases endorphins, which are natural
chemicals in the body that promote feelings of well-being and reduce
stress. Playing sports is a fun and effective way to get regular physical
activity, which can help to reduce the symptoms of stress.
Social support: Playing sports can provide a sense of camaraderie and
social support, which can help to reduce feelings of isolation and
promote positive emotions. Being part of a team or a community can
also help to build self-esteem and confidence, which can be beneficial
Distraction: Playing sports can help to distract the mind from stressors
and worries, as it requires concentration and focus on the game or
activity. This can help to promote a sense of relaxation and reduce
feelings of anxiety.
Sense of achievement: Achieving goals and milestones in sports, such
as scoring a goal or winning a game, can provide a sense of
accomplishment and boost self-confidence. This can help to counteract
feelings of stress and promote positive emotions.
Catharsis: Playing sports can provide a healthy outlet for pent-up
emotions and frustrations, allowing for a release of tension and stress.
This can be particularly beneficial for those who experience stress as a
result of work or personal conflicts.
Overall, playing sports can be an effective and enjoyable way to relieve
stress and improve mental health.
counterproductive coping strategies/ kinds of coping strategies
There are several kinds of coping strategies, and while some are helpful
in managing stress, others can be counterproductive or even harmful.
Here are some examples:
Counterproductive coping strategies:
Avoidance: Avoiding or ignoring the problem altogether, rather than
dealing with it directly, can be a counterproductive coping strategy. This
can lead to the problem becoming worse over time and increase feelings
of stress and anxiety.
Substance abuse: Using drugs, alcohol or other substances to cope with
stress can provide temporary relief, but can ultimately lead to addiction
and other negative consequences.
Procrastination: Delaying tasks or responsibilities, rather than dealing
with them in a timely manner, can lead to increased stress and feelings
of overwhelm.
Denial: Refusing to acknowledge or accept the problem can lead to
increased stress and a lack of progress in managing the situation.
Aggression: Responding to stress with aggression or hostility can create
further conflict and stress in relationships.
Helpful coping strategies:
Problem-solving: Identifying the problem and developing a plan of action
to address it can be an effective coping strategy.
Relaxation techniques: Activities such as deep breathing, meditation,
yoga, or massage can help to promote relaxation and reduce stress.
Social support: Reaching out to friends, family, or a therapist can provide
emotional support and help to reduce feelings of isolation and stress.
Exercise: Regular physical activity can help to reduce stress, improve
mood, and promote overall health.
Time management: Developing effective time-management strategies
can help to reduce feelings of overwhelm and promote a sense of control
over one's life.
It is important to identify and utilize helpful coping strategies, while
avoiding counterproductive ones, in order to effectively manage stress
and promote mental and physical health.
why it is significant to overcome stress
It is significant to overcome stress because prolonged or chronic stress
can have negative effects on both physical and mental health. Here are
some reasons why:
Physical health: Chronic stress has been linked to a range of health
problems, including heart disease, high blood pressure, weakened
immune system, digestive problems, and headaches. Over time, chronic
stress can also increase the risk of developing other health conditions
such as diabetes, obesity, and chronic pain.
Mental health: Chronic stress can also have negative effects on mental
health, increasing the risk of developing anxiety disorders, depression,
and other mental health conditions. It can also lead to feelings of
overwhelm, helplessness, and low self-esteem.
Interpersonal relationships: Prolonged stress can also affect
relationships with others, leading to conflict and strain in personal and
professional relationships.
Quality of life: Chronic stress can reduce overall quality of life, impacting
one's ability to enjoy hobbies, social activities, and personal
relationships.
By managing stress effectively, individuals can improve their physical
and mental health, strengthen relationships, and enhance overall quality
of life. Effective stress management strategies can include exercise,
relaxation techniques, time management, social support, and seeking
professional help if needed.
Why do we need to participate in sport activities? How will these sports
activities help you overcome the effects of stress?
Engaging in sports activities is important for overall health and well-
being. Here are some reasons why:
Physical health: Regular participation in sports activities can improve
physical health by promoting cardiovascular health, improving muscle
strength and endurance, increasing flexibility, and reducing the risk of
chronic diseases such as obesity, diabetes, and heart disease.
Mental health: Sports activities can also improve mental health by
reducing stress, anxiety, and depression. Exercise releases endorphins,
which are natural mood-boosters that can help to reduce feelings of
stress and promote a sense of well-being.
Social connection: Participating in sports activities can provide an
opportunity to connect with others and build social relationships. Being
part of a team or community can provide a sense of belonging and
support, which can be important in managing stress and promoting
positive emotions.
Goal-setting: Sports activities often involve setting and achieving goals,
which can promote a sense of accomplishment and improve self-
esteem. Achieving goals can also help to reduce stress by providing a
sense of control and mastery over one's life.
Distraction: Engaging in sports activities can provide a healthy
distraction from stressors and worries, allowing the mind to focus on the
activity at hand and providing a break from daily stressors.
Overall, participating in sports activities can be an effective way to
manage stress and improve overall health and well-being. By promoting
physical health, mental health, social connection, and goal-setting,
sports activities can provide a holistic approach to stress management.
TABLE TENNIS
Also known as ping-pong and wife-wharf, is a racket sport derived from
tennis but distinguished by its playing surface being atop a stationary
table, rather than the court that players stand in This can be played
individually or in pairs, where players take alternating turns in returning
a light-hollowed ball.
History of table tennis.
Tennis dates back to 12th century France when it was played in the form
of a handball game called ‘paume’ or palm. The game involved hitting a
ball back and forth by hand. In time, a black leather glove was used and
then from there a handle was added to the glove, which formed the first
racquet. The game was originally played by monks as a form of
entertainment during ceremonial occasions. Monks all over Europe
enjoyed playing the game of “jeu de Paume” during the 14th century.
Over time, the game spread and evolved throughout Europe and
beyond.
table tennis equipment with pictures and its uses, and also drawing with
labels of the court
Skills in table tennis.
Forehand-It is the first and the most important skill to learn in table
tennis. This swing is used when the ball is coming to side of the body
that is holding the paddle.
Backhand-Occurs when the ball is moving towards the side of the body
that is not holding the paddle.
Table tennis serve-it consists of hitting the ball with your paddle. You
should bounce the ball once on your side of the table before the ball
goes to the opponent’s side of the table.
Flicks and Pushes-The use of push is to return the ball to the opponent
less aggressively. The use of flicks is when you want to return the ball
aggressively.
Fitness components in table tennis.
Tennis is one of those unique sports that combine nearly all components
of fitness including power, agility, speed, flexibility, reaction time,
balance, coordination, cardiovascular endurance and muscular
endurance.
1. Power - Tennis uses elements of power in the serving motion and
overhead smashes, as well as many the other movements that require
high levels of acceleration and quick bursts.
2. Agility/Speed - One of the main components of fitness for tennis is
agility and speed, as the sport requires full court coverage and the ability
to move the body in all planes of movement.
3. Stretching - A great way to improve your flexibility is to dedicate 2-3
stretching sessions per week into your routine, with the emphasis on
stretching all of your muscles.
4. Coordination and reaction time - With tennis, hand eye coordination
is required when hitting the ball. Your body must read the incoming shot
and position itself to strike with power.
5. Balance - The use of instability tools such as bosu balls, dura disks
and one leg resistance will improve your balance and reduce the risk of
getting an injury.
6. Cardiovascular endurance – It’s a great idea to adapt your
cardiovascular training accordingly. Some good drills include doing
interval bursts of 10-20 seconds of high intensity, and 10-20 seconds of
rest.
Tips to improve your skill in table tennis and train like an athlete.
Some fitness drills in table tennis improve speed, strength, and flexibility.
The best players in table tennis have a significant level of the three.
• SPEED AND AGILITY TRAINING - Straight sprint - Raise your legs -
Rope skipping - Waist and abdomen speed exercises
• STRENGTH TRAINING - Extend the chest - Elbow swing - Shoulder
swing
• ENDURANCE TRAINING - Quickly swap skipping ropes - Limited time
push-ups - Sit-ups
• FLEXIBILITY TRAINING - Eagle bifurcation - Body rotation exercise -
Pull shoulder
WHAT IS FITT PRINCIPLE?
The FITT principle is an acronym that represents, Frequency, Intensity,
Time, and Type. It can be prescribed to people to improve health, you
can easily remember the basic principles of exercise using the so-called
FITT factors.
HOW DOES THIS AFFECT YOUR TRAINING IN TABLE TENNES? The
FITT principle is a well-established way of modifying and adapting
exercise programming to fit your unique goals, lifestyle, preferences, ..
GIVE EXAMPLE OF FITT PROGRAM? Get your heart rate up during 3
to 6 days of the week. Intensity: This will depend on your current fitness
level. For a high-intensity workout, aim to reach 70 to 80 percent of your
maximum heart rate. Time: Aim for around 20 to 30 minutes per workout.
Health benefits of table tennis
Documented benefits of table tennis include improvements in hand-eye
coordination, mental acuity, reflexes, balance, leg, arm, and core
strength, and aerobic fitness; moreover, it provides a social outlet that
may benefit mental as well as physical health.
WHAT IS BADMINTON
Badminton is a racquet sport played using racquets to hit a shuttlecock
across a net. Although it may be played with larger teams, the most
common forms of the game are "singles" and "doubles".
BASKETBALL
Basketball
Good morning to each and everyone, may I lend you some interest on
which a sport whom you'd surely love. It is one of the world's most
popular sports on which it is played by two teams of five players on a
rectangular court. A team can score a field goal by shooting the ball
through the basket during regular play. The main objective of the game
is to throw the ball into the basket. You might be wondering what kind of
sport it is, though it is easily interpreted by the hints I gave. Ladies and
Gentlemen May I present to you the group 3 with the sport of Basketball.
History
The game basketball was invented by James Naismith in 1891 in
Springfied, Massachusetts, to condition athletes during colder months.
One rainy day, as the request of Mr. Naismith superior. He was tasked
to create an indoor sport to help the athletes to stay in shape during the
cold weather. It is originally consisted of peach baskets and a soccer-
type ball. And to that he made 13 rules for his game and divided his class
of 18 students into 9 players and started teaching them the basics. The
objective of his creation was to throw the ball (which is called the
basketball) into the fruit basket ls that were nailed to the lower railing of
the gym's balcony. Each time a point would be scored, the game had to
be paused so that the janitor could get the ladder to retrieve the ball.
After some time, they finally removed the bottoms of the fruit baskets,
having to retrieve the ball after each score was far from practical.
-after roleplaying, actors/groupmates will be given some time to prepare
for the basic skills-
Now you know what is basketball and the history of it, let us proceed into
the equipment, markings and the basic skills.
The equipment of basketball is the ball is an orange-colored and rough-
textured spherical ball with black contours usually made of leather or
composite tough materials.
The basket, A hoop or basket with net around its circumference and of
18 inch diameter is firmly hung horizontally from a rectangular
backboard of 3.5 feet height and 6 feet width on either sides of the court.
The rim of the hoop is 10 feet above the ground. The backboard in
various international competitions is transparent for better visibility.
Game clock that makes a beep at the end of each period. Some also
show the shot clock countdown
The scorers shall record the field goals made, the free throws made and
missed and shall keep a running summary of the points scored. They
shall record the personal and technical fouls called on each player and
shall notify the officials immediately when a sixth personal foul is called 2.Shuttlecocks should be handled by the tips only. Birds caught in the
on any player. net should be
A basketball court has various lines that marks the different parts of the removed carefully.
basketball court, and each line has its own specific role in the way a 3.Each student is responsible for reporting any damaged rackets to the
basketball game is played. instructor.
Firsly we have the baselines, it is also known as the end lines, its is 4.Rackets are returned to the proper slot and birds to the basket at the
located on the ends of the court. end of each
The baseline denote inbounds and out of bounds on each side of the period.
court, baselines are 50 feet (15.2 meters) long. Game Rules/Scoring

Next is sidelines, it is the sides of the court. Like the baselines, the Players
sidelines mark the boundaries between inbounds and out of bounds. If 1.Singles – one player on a side.
the player steps on these lines or crosses them, he is out of bounds. 2.Doubles – two players on a side.
Behind of this line we have the bench, scorer's table, officials, home of 3.Mixed Doubles – one male and one female partner opposing a male
the coach and players. and female
The sidelines are 94 feet (28.7 meters) long. In the contrary the baseline
and sidelines are what we call the boundary line and that they makes up
the perimeter of the basketball court. They are the one who's responsible Scoring
in dividing the court between inbounds and out of bounds. 1.Rally scoring allows for a point to be won by either team regardless of
which
Next is free throw team is serving.
The free throw line is also called the foul line, it is used by players during 2.Both singles and doubles games are won with 21 points.
free throws. When a player is fouled while in the shooting motion, after 3.The side winning a rally adds a point to their score.
s technical flagrant foul or when a team is in the bonus. If awarded a free 4.At 20 all, the side that gains a 2 point lead first, wins that game.
throw, a player will stand behind the foul line and shoot an uncontested 5.At 29 all, the side scoring the 30th point wins that game.
shot that is worth 1 point. 6.In the third game of singles and doubles, players change sides when
Free throw lines are 12 feet in length, 15 feet from the backboard. a side scores
11 points.
Next is the lane lines 7.A match is won by winning two out of three games.
The lane lines are two lines that perpendicularly attach to the baselines
and free throw lines. Players are not allowed to stay within this area for General Rules/Regulations
more than 3 seconds or they will be called for a violation.
Serving
The midcourt line a.The server must keep both feet in contact with the floor at the time of
the
The midcourt line is located in the middle of the court and divides it serve.
equally into two pieces. It is also known as the half court. It is used to b.The bird must be contacted below the waist.
divide the court and to call backcourt violations, which happens when a c.The racket head must be below the server’s wrist.
team with possession crosses midcourt and brings the ball back into d.The server should not serve until the receiver is ready; the opponent
their side of the court without the other team touching it. A backcourt is deemed
violation will not be called if the defense deflects the ball into the other ready if a return is attempted.
side of the court. e.Partners of the server and receiver may stand anywhere on the court
providing
The three point line they do not obstruct the opponent’s view.
f.A bird that touches the net on the serve and goes into the proper
Or the three point arc, surrounds each team's basket. It is used to service court
determine how many points a field goal is worth. A team will earn two is legal.
points if the shot is taken on or inside the three points. g.If the server misses the bird on the serve attempt, it still counts. In
singles and
BADMINTON doubles the serve would go to the opponent.
What is Badminton
is a racket sport played by either two opposing players (singles) or two Serving Order – Singles
opposing pairs (doubles), who take positions on opposite halves of a
rectangular court that is divided by a net. a.At the beginning of the game (0-0) and when the server’s score is
even, the
History serve will begin from the right service court. When the server’s score is
The game of badminton originated in Siam, China over 2,000 years ago. odd,
It was brought to the serve will be from the left service court.
England in 1870 and was played somewhat like tennis. After being
played in Canada, b.If the server wins a rally, the server scores a point and will then serve
Badminton arrived in America and has been popular since 1929. Since again
1992, badminton has from the alternate service court.
been an Olympic sport, with bird speeds reaching 100 m.p.h.
Nature of the Game c.If the receiver wins a rally, the receiver scores a point and becomes
Badminton is played as a singles or doubles game with one or two the new
players on a side. The object server. They serve from the appropriate service court – left if the score
of the game is to hit the shuttlecock or “bird” back and forth with a racket is odd
across a net five feet and right if it is even.
high at its center. The bird should be hit with such speed and accuracy
that the opponent is Serving Order - Doubles
unable to return the shot successfully. The game can either be fast or
slow paced, depending on a.A team will only have one player serve, per “service”.
the skill level of the players. b.At the beginning of the game and when the score is even (0,2,4,6, etc.)
the server
Safety/Etiquette serves from the right service court. When it is odd (1,3,5,7, etc.) the
1.Keep a firm grip on the racket. server serves
2.Be careful not to hit your partner with the racket. from the left service court.
3.Stay in your own court to avoid the possibility of collision with other c.If the serving side wins a rally, the serving side scores a point and the
players. same server
4.Stop play if other players enter your court. serves again from the alternate service court.
5.Wait until there is a stop in the action to retrieve a bird from another d.If the receiving side wins a rally, the receiving side scores a point. The
court. receiving
6.Be aware of the walls and the net posts. side becomes the new serving side.
7.Before play, agree on the boundaries and determine the first server. e.The players do not change their respective service courts until they
8.Players call their own lines; replay the point if in doubt. win a point
9.Shake hands after the game/match. when their side is serving.
4.The winners of the first game serve first in the next game.
Facilities/Equipment. 5.Birds falling on the lines are considered good.
1.Rackets are fragile. Avoid striking the floor, wall, net, posts, or your 6.During a rally, a bird that touches the net and goes over is in play.
partner. Also 7.A fault (violation of rules) occurs if:
avoid flipping, throwing, or twirling rackets. a. On the service, any part of the racket head is higher than the server’s
wrist and
contact is made above the waist.
b. The service fails to cross the net or go into the proper service court.
c. The feet of the server and receiver are not in the proper courts at time
of service.
d. The server hesitates or stops (feint/balk) the service motion or misses
the bird.
e. The improper receiver returns the bird on the serve.
f. A bird hit into the net, under the net, against the wall or ceiling is out-
of-bounds.
g. A player hits the bird before it crosses the net.
h. The bird touches a player or clothing.
i. The player touches the net while the bird is in play.
j. The bird is hit twice in succession by one/both partners.
k. The bird is held, caught, or carried on the racket when struck.
l. A player obstructs an opponent.
8.Let (a play allowed to be replayed)
a. The bird becomes caught in or on the net after passing over the net.
b. The bird hits the basketball supports or net.
c. The following situations occur before the next serve and if the
offending side
wins the
rally:
1.The correct server serves from the wrong court.
2.The wrong server serves from either the correct/incorrect service
court.
3.The correct receiver receives in the wrong cour
Basic Skills
Grip
1.Forehand – with the racket head perpendicular to the floor, shake
hands with
the grip so the “V” formed by the thumb and forefinger is on the top of
the
handle.
2.Backhand – using a forehand grip, rotate the hand slightly so the
thumb is
along and parallel to the wide side of the handle.
Footwork
1.Move toward the shot with short steps and end with a long stride.
2.In the ready position the racket is held high, the knees are slightly bent,
and
the body weight is on the balls of the feet.
Strokes
By using the same motion for all shots, the opponent is unable to detect
what shot you are
going to make until the bird is actually hit. A good wrist action allows
more power and
control with much less effort. A forehand stroke is one from the dominant
side; the
backhand stroke is from the non-dominant side. The racket is swung
back, the arm is
bent with the elbow up, the wrist is cocked, and the body weight is placed
on the back foot. From this position, the stroke is made by throwing the
hand at the point of contacbetween bird and racket with weight being
transferred to the forward foot. If possible,
shots should be made with an overhand stroke.
1.Clear – a shot used to drive your opponent away from the net or
forecourt or
to slow the game. The bird should fly above the opponent’s reach and
fall
within one foot of the baseline.
2.Smash – an attacking shot made at the limit of one’s upward reach
and
slightly in front of the shoulder. At the moment of contact, the arm and
wrist
come down forcibly.
3.Drive – A flat shot kept as low as possible and is second only to the
smash as
an attacking shot.
4.Drop Shot – any shot that drops immediately after crossing the net.
The
descent of the bird is controlled with little follow-through.
5.Net Shot – any shot played as near to the net as possible, controlled
by wrist
and forearm. The hairpin shot is an example of a net shot.
Serves
1.High and deep (singles) – take a position near and on the proper side
of the
center line and about four feet behind the short service line. Drop the
bird on
the racket side and swing the racket forward.
2.Low and short (doubles) – take a position closer to the front service
line.
The racket is swung forward with little follow-through.
3.Drive (flick) – a quick snap of the wrist in the backhand grip with the
bird
held directly in front of the body. The bird travels in a direct line at the
receiver.
Fitness components
The most important fitness component for table tennis comprises speed,
agility and quickness, with the lower body explosive power with balance
and stability on explosive movements laterally. Reaction time with a high
level of hand-eye coordination is crucial.
Badminton Safety Checklist of Regulations
Importance of Warming Up
Court Safety Rules
Equipment Regulations
Fairness and Sporting Play
Clothing and Footwear
Avoiding Eye Injuries
Using Proper Techniques
Health Guides and Tips
As a rule, all competitive badminton games are played under cover and
in a predictable environment
Badminton
psychological benefits
for the player. Badminton is one such game. Your mind requires as
much care and attention as your body. There are not only health and
physical benefits of badminton but also mental benefits of badminton.
This makes badminton good for the holistic well-being of the player.
Social Benefits
Of Playing Badminton
There are also some social benefits of playing badminton. Badminton is
a game that you cannot play alone. You will need another player. This
will give you the opportunity to interact and socialise with other players
around you. You could also make new friends playing this sport.
For two years, the world has been on and off lockdowns, and we have
all missed human interactions and offline social connections. The social
benefits of badminton make it a game very suitable for people on the
lookout for building new connections and improving their social life.
Importance Of Badminton:
Why You Should Play Badminton?
In this article about the benefits of playing badminton, we have looked
at how badminton positively impacts us and benefits the body in multiple
ways. Playing badminton benefits not only your body by keeping you fit
and healthy, but it also reduces the risk of various life-threatening
diseases, tones and strengthens your muscles and bones and helps
improve flexibility and mobility.
This game helps in reducing stress and anxiety, and it enhances your
reflexes. Playing this sport impacts your social life as well. The
importance of playing badminton is that this game is good for the holistic
well-being of your body.
SWIMMING
What is Swimming
swimming, in recreation and sports, the propulsion of the body through
water by combined arm and leg motions and the natural flotation of the
body. Swimming as an exercise is popular as an all-around body
developer and is particularly useful in therapy and as exercise for
physically handicapped persons. It is also taught for lifesaving purposes.
For activities that involve swimming, see also diving, lifesaving, surfing,
synchronized swimming, underwater diving, and water polo.
History
Archaeological and other evidence shows swimming to have been
practiced as early as 2500 BCE in Egypt and thereafter in Assyrian,
Greek, and Roman civilizations. In Greece and Rome swimming was a
part of martial training and was, with the alphabet, also part of
elementary education for males. In the Orient swimming dates back at
least to the 1st century BCE, there being some evidence of swimming
races then in Japan. By the 17th century an imperial edict had made the
teaching of swimming compulsory in the schools. Organized swimming
events were held in the 19th century before Japan was opened to the
Western world. Among the preliterate maritime peoples of the Pacific,
swimming was evidently learned by children about the time they walked,
or even before. Among the ancient Greeks there is note of occasional
races, and a famous boxer swam as part of his training. The Romans
built swimming pools, distinct from their baths. In the 1st century BCE
the Roman Gaius Maecenas is said to have built the first heated
swimming pool.
The lack of swimming in Europe during the Middle Ages is explained by
some authorities as having been caused by a fear that swimming spread
infection and caused epidemics. There is some evidence of swimming
at seashore resorts of Great Britain in the late 17th century, evidently in
conjunction with water therapy. Not until the 19th century, however, did
the popularity of swimming as both recreation and sport begin in earnest.
When the first swimming organization was formed there in 1837, London
had six indoor pools with diving boards. The first swimming
championship was a 440-yard (400-metre) race, held in Australia in
1846 and annually thereafter. The Metropolitan Swimming Clubs of
London, founded in 1869, ultimately became the Amateur Swimming
Association, the governing body of British amateur swimming. National
swimming federations were formed in several European countries from
1882 to 1889. In the United States swimming was first nationally
organized as a sport by the Amateur Athletic Union (AAU) on its founding
in 1888. The Fédération Internationale de Natation Amateur (FINA) was
founded in 1909.
Competitive swimming
Internationally, competitive swimming came into prominence with its
inclusion in the modern Olympic Games from their inception in 1896.
Olympic events were originally only for men, but women’s events were
added in 1912. Before the formation of FINA, the Games included some
unusual events. In 1900, for instance, when the Games’ swimming
events were held on the Seine River in France, a 200-metre obstacle
race involved climbing over a pole and a line of boats and swimming
under them. Such oddities disappeared after FINA took charge. Under
FINA regulations, for both Olympic and other world competition, race
lengths came increasingly to be measured in metres, and in 1969 world
records for yard-measured races were abolished. The kinds of strokes
allowed were reduced to freestyle (crawl), backstroke, breaststroke, and
butterfly. All four strokes were used in individual medley races. Many
nations have at one time or another dominated Olympic and world
competition, including Hungary, Denmark, Australia, Germany, France,
Great Britain, Canada, Japan, and the United States.
1. Breathing
This is a frequently overlooked basic skill, but it is an important one. If
are not comfortable breathing while swimming, you won't be able to
enjoy it completely and learn new things. The basic idea is that you
need to breathe out with both your nose and mouth when your head is
underwater. Then when you lift your head to the side take a full breath
before putting your face back down.
2. Floating
Before you start kicking and stroking, first learn to float in the water.
Floating helps you to get used to the habit of moving through water
properly. Floating helps to keep your body on the surface of the water.
Our body experiences a vertical buoyant force when immersed in water
and floating helps to keep your body in a horizontal position. Floating is
important because if you accidentally fall in the water you will be able to
float on the surface till you are rescued.
3 Your body movement should be well co-ordinated
In swimming, all your body parts should be well co-ordinated with each
other. You must be able to move the muscles of your lower back,
abdomen, and hips in a synchronized way to keep moving forward. Your
hands should move and cut through the water first, followed by your
elbow and then your body should make way through the water.
4 Kicking
Kicking is another important skill to learn if you want to master
swimming. Kicking helps your body to move in the forward direction.
Many swimming coaches use kickboards to support swimmer's body.
5 Strokes
Now that you know how to float and kick, it is time to learn some strokes.
Strokes are the arm movements that help to pull the body through the
water. The front crawl, sidestroke, backstroke, and butterfly are some of
the common swimming strokes.
What Are the 4 Types of Swimming Strokes
Even if you haven't done any competitive swimming, you might have
heard of the 4 main types of swimming strokes: freestyle, backstroke,
breaststroke, and butterfly. Each stroke has its own unique approach,
using the arms, legs, and torso differently.
Read on to learn more about these types of swimming strokes and the
differences and similarities of each one.
1. Freestyle
Also known as the front crawl, freestyle is the fastest and most efficient
competitive swimming stroke. Often referred to as a long-axis stroke, the
technique for swimming freestyle is maintaining a fully horizontal, face-
down position. The head remains in a neutral position except for each
time the swimmer takes a breath.
The arm stroke and body position work in tandem with the body rolling
gently from one side to the other along with the arm that is pulling out of
the water for a full stroke and taking a breath. Finally, swimmers get a
great deal of power from the flutter kick, which involves a continuous up
and down kicking motion with pointed toes that elongate the body in the
water.
2. Backstroke
The backstroke is the only stroke not performed facing downward. This
stroke is another long-axis stroke that uses many of the same principles
and body positioning as the front crawl or freestyle but performed on
one’s back.
With the swimmer’s face looking up at the sky or ceiling, it’s essential to
maintain head and hip alignment or else the hips will drop and the
swimmer will lose proper position, speed and efficiency. The arm pull is
the reverse of the freestyle, focusing on the thumb exiting the water first
and the pinky entering the water first, slicing the water.
3. Breaststroke
The basic principle behind swimming the breaststroke is summed up in
the mantra: pull, breathe, kick and glide. One of the most important
aspects of understanding breaststroke, performed in a face-down
position, is the glide, which takes place at the beginning and end of each
stroke cycle. The arm pull features four phases: glide, outsweep,
insweep and recovery, while the leg motion is similar to a frog’s kick.
Kids and beginner breaststroke swimmers frequently use kickboards
and other teaching tools to fine-tune their practice.
4. Butterfly
Many swimmers look in awe at butterfly swimmers, wondering how to do
butterfly stroke with such ease and grace. It’s a complex stroke that
requires coordination, strength and practice.
In a face-down position, the swimmer starts with their head in a neutral
position, their arms shoulder-width apart and their palms facing down.
The swimmer pulls both arms down, out and over the surface of the
water simultaneously while performing a dolphin kick with both legs
together.
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8 Swimming Equipment and Their Functions
Swimming is an activity that has a lot to do with water. Swimming is
different from running in that you have to be able to move and float on
the water’s surface.
At the moment, swimming is a hobby for a lot of people. Even swimming
has been used as a sport often competed at national and international
levels.
If you are a beginner or are interested in doing this activity, you should
get the right swimming gear. This is done so that swimming activities are
fun and keep people safe.
And here are some things you need to know about swimming gear and
what they do.
1. Swimwear
swimming equipment
Some people still don’t care what they wear to the pool. Even though the
swimwear is made so that it is comfortable to wear when getting into the
water. Please remember that most swimwear is made of materials that
don’t quickly soak up water.
Also, the swimsuit is made to fit close to the body, making it easier to
move around in the water.
Compare it to t-shirt clothes or clothes that soak up water quickly. This
clothing can be uncomfortable and make a person heavier, making it
hard to move around in the water.
So, ensure you wear the right swimwear when you do things in the water.
2. Swimming Cap
swimming equipment
Swimming caps are another important piece of swimming gear,
especially swimming in a pool. Most swimming caps are made of a
material that is a little bit slippery and has rubber to keep hair from
getting wet.
As everyone knows, chlorine is used in swimming pools to clean the
water and stop bacteria and other tiny organisms from growing in the
water. But the chlorine in pool water is bad for hair because it makes it
feel rough and dry.
For this reason, a swimming cap keeps hair safe from chlorine and
makes swimming more accessible, especially for people with long hair.
Loose hair is very annoying because it can get in the way when
swimming.
So, if you swim in a pool, you should wear a swimming cap so that it
doesn’t get in the way of your movement.
3. Swimming Goggles
swimming equipment
After hats, swimming goggles are the following equipment you must
have before you can swim. Swimming goggles keep water out of your
eyes so that it doesn’t get in them when you’re swimming.
For some swimming moves, the swimmer has to get into the water. With
the help of swimming goggles, swimmers can see better under the water
and don’t have to worry about their eyes hurting from the chlorine in pool
water.
Make sure that the rubber on your swimming goggles wraps around your
head. If the rubber is too loose, water may get into the glasses, making
it hard for you to see.
4. Swimming Tires and Buoys
swimming equipment
Swimming tires and floats are pieces of swimming gear that help
swimmers stay afloat. These two tools can be used by people who don’t
know how to swim yet, but also by people who do know how to swim.
Tires and swimming buoys keep the body balanced, so it doesn’t sink
too quickly. Not only that but swimming tires and buoys are great for
practicing leg movements and giving your hands a break while you swim.
5. Pull Buoys
swimming equipment
Pull buoys are also made up of swimming gear for the legs. On the other
hand, pull buoys are used to train the upper body, especially the hands,
for swimming.
Exercising in water adds natural resistance to your workout, which helps
build stronger muscles. Unlike running or riding a bike, swimming builds
muscle in both the upper and lower body. It also boosts endurance,
enabling you to swim longer and further before muscles are fatigued.
Upping resistance can build both endurance and muscle strength. This
can be accomplished with a drag suit, hand paddles or resistance
gloves, which force you to work harder to swim from one end of the pool
to the other. Strength and endurance can also be built by isolating the
muscles of the lower or upper body. A kick board will help propel you
through the water using just lower body strength. Or use a pull buoy to
isolate your upper body, which builds strength in those muscles by
working them harder.
Flexibility
Another benefit of the strength training aspect of swimming is injury
prevention. One of the leading causes of injury is weakness of an
improperly conditioned muscle or weak joints, both of which can be
improved through strength training. Because of the wide range of
motions involved when strokes are done properly, says Emmett Hines
in his 2008 book, "Fitness Swimming," swimming improves flexibility, a
factor that allows you to continue swimming even when you're unable to
participate in other sports.
Body Composition
Body composition, the amount of fat compared to the amount of lean
mass, is an important factor in physical fitness because too much body
fat increases risk for heart disease, diabetes and high blood pressure,
says MayoClinic.com. Lower body fat and higher muscle mass leads to
improved flexibility and more calories burned during a workout. Because
swimming burns calories while also building strength and endurance, it
is an excellent fitness activity for achieving a healthy body composition
and fabulous tone.

If you want to get better at the butterfly stroke, pull buoys are a great
way to do it. Because when swimming butterfly, the legs usually sink, so
pull buoys are used to keep the legs up.

When the pull buoys are attached, the feet won’t be able to move
because they will be tight. When swimming, swimmers will move their
hands to keep moving forward.

6. Fin
swimming equipment
You can use swimming gear like frog legs or fins if you want to swim
quickly. As the name suggests, the ends of frog legs are long and wide.

Even though it feels like your legs are heavier when you move them, frog
legs are a great way to kick so you can swim faster.

So it makes sense that divers also use frog legs as part of their gear in
the sea.

7. Towel
swimming equipment
Since swimming involves water, don’t forget to bring a towel. When you
swim, you get wet and need to dry off immediately to avoid getting a
cold. This is especially true when you get out of the water. Use a thick
towel that soaks up moisture quickly, so the body dries quickly.

8. Sunblock
swimming equipment
Sunblock is an essential piece of swimming gear that you shouldn’t
forget. Even so, many people still don’t use sunblock before going
swimming. Sunblock is essential because it keeps the skin from getting
burned.

Putting on sunblock before swimming is a great way to keep your skin

from turning red or sunburned. Choose a waterproof sunblock, so it
doesn’t wash off easily when you swim. Also, ensure the sunblock you
choose has a high SPF value to protect your skin from UV rays.

These are some of the things you need to know about swimming gear
before you go swimming. When doing activities, especially swimming,
don’t forget always to consider safety. It could be helpful.

Fitness components of swimming

Cardiovascular Fitness

Swimming is an excellent cardiovascular activity because it involves

continuous movement of large muscle mass in a low-to-zero gravity
environment, which makes it easy on your joints. Swimming for at least
20 minutes, three times a week can help you achieve a healthier life
because it gets your heart rate up, burns fat and improves your body’s
ability to pump oxygen-rich blood to your working muscles. Swimming
can make you feel good -- really good. Your body releases endorphins
during aerobic activity like swimming, says MayoClinic.com, and this
helps improve your overall sense of well-being.

Endurance And Muscular Strength