4th quarter

Friday, March 24, 2023 1:46 PM

SWIMMING
• Is the act of propelling oneself through the water by using the arms and leg
• Is the art of floating or moving progressively in the water
Benefits
○ Maintaining physical fitness
○ Recreational activity
○ Reduced body pain

WATER SAFETY
Drowning Is one of the leading cause of death for children and adults alike when
performing aquatics activity, an accident or emergency in the water

IMPORTANCE
1. Ensure every member of your family learns to swim so they at least achieve skills of
water competency and able to enter the water, get a breath, stay afloat, change
position, swim a distance then get out of the water safety
2. Employ layers of protection including barriers to prevent access to water, life jackets,
and close supervision of children to prevent drowning.
3. Know what to do in a water emergency - including how to help someone in trouble in
the water safety, call for emergency help and CPR.

SAFETY IS A PRIORITY
Use layers of protection in and around water
a. Even if lifeguards are present, you should stay with your children
b. Be a "water watcher"
c. Teach children to always ask permission to go near water
d. Children, inexperienced swimmer, and all boaters should wear approved life
jackets
e. Take specific precautions for the water environment you are in.
Always swim with a buddy
a. Don’t use alcohol or drugs before or while swimming, diving, or supervising
swimmer
b. Wear an approved life jacket when boating or fishing.

SIGNS OF DROWNING
○ Head low in the water with mouth at water level
○ Head tilted back with mouth open
○ Eyes glassy and empty, unable to focus
○ Eyes closed
○ Hair over forehead or eyes
○ Not sing legs and vertical in the water
○ Hyperventilating or gasping

WATER COMPETENCY
○ Water smarts
Take these sensible precautions when you're around water (even if you're
not planning to swim):
§ Know your limitation, including physical fitness, medical conditions
§ Never swim alone, swim with lifeguards and/or water watchers present
§ Wear an approved life jacket appropriate for weight and size and the water
activity. Always wear a life jacket while boating regardless of swimming skills
§ Swim sober
§ Understand the dangers of hyperventilation and hypoxic blackout
§ Know how to call for help
§ Understand and adjust for the unique risks of water environment you are in,
such as river current, water temperature
○ Swimming Skills
5 skills in every type of water environment
□ Enter water that's over your head, then return to the surface
□ Float or tread water for at least 1 minute
□ Turn-over and turn around in the water
□ Swim at least 25 yards
□ Exit the water.
○ Helping others
These actions will help your family avoid emergencies and help you respond
if an emergency occurs:
§ Paying close attention to children or weak swimmers you are supervising in
or near water
§ Knowing the signs that someone is drowning
§ Knowing ways safety assist a drowning person
§ Knowing CPR and first aid
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FUNDAMENTALS OF SWIMMING

Rescue Methods
A person who is drowning has the greatest chance of survival if these steps are followed:
Reach With a long stick, a scarf, clothes or anything else. Crouch or lie down to avoid
being pulled in
Wade Test the depth with a long stick before wading in and then use the stick to
reach out. Hold on to someone else or the bank
• Throw A rope is best - you can then pull in the person. Otherwise throw something
that will float - a ball, a plastic bottle, a lifebouy… this will keep the person
afloat until help comes
Row Use a boat if there is one nearby and if you can use it safely. Do not try to pull
the person on board in case they panic and capsize the boat

Swimming rescue devices:

Rescue can Buoy bodies are hard and lightweight, made from rotational molded
polyetthylene plastic
Rescue tube Can help support the victim's and rescuer's weight to make a rescue
easier. It is an essential part of the equipment that must be carried by
• lifeguards.
Anti-drowning It is restraining device designed to inflate rapidly
bracelet
Rescue ring Designed to be thrown to a person in the water

Different types of life jackets

• How to choose the right life jacket
○ Select the proper type based on activity or boating conditions
○ Check for a proper fit
○ Examine the outlined size and weight requirements
○ Ensure the life jacket is in good condition - look for holes and tears
○ Don't forget to wear it
Type 1 Intended use: when cruising, racing and fishing offshore, or when
boating alone, or in stormy conditions. Jacket offer the greatest
buoyancy (over 20 pounds) and are designed primarily for offshore use.
They're bulky to wear but have the distinct advantage of turning an
unconscious person face up in the water.
Type 2 Intended use: inland day cruising, fishing and sailing. Good for boating in
light craft. Are likewise designed to turn an unconscious person face up
in the water. They offer a minimum 15.5 pounds of buoyancy and are
typically chosen for nearshore boating executions
Type 3 Intended use: supervised activities, such as sailing regattas, dinghy
races, water skiing, fishing, canoeing, kayaking, and during personal
watercraft operation. Jackets likewise offer 15.5 pounds of buoyancy,
○
often referred to as "ski vests", their comfortable, formfitting style
makes them an excellent choice for watersports as well as general
passenger use. Type III jackets typically feature a front entry and buckle,
or buckle-and-zipper closure.
Type 4 Intended use: designed to be thrown to an overboard victim or to
supplement the buoyancy of a person overboard. Are designed to be
held onto, rather than worn, by the user. They offer a minimum 16.5
pounds of buoyancy.
Type 5 Intended use: sailboard harness, deck suit, paddling vest, commercial
white water vest or float coats. Jackets are special-use, often combined
into flotation coats, whitewater rafting vests, even sailboard harnesses.
They should be used only for intended purpose.

SWIMMING STROKES
Freestyle Is the common term for front crawl it is the fastest way to swim through the
water
Butterfly Is the most recent innovation in swimming and also the hardest way to swim
through the water
• Breaststr Is the oldest swimming stroke and actually the most popular and common
oke way to swim overall. It is a fantastic stroke that can fit anyone of any age
from new swimmers and to those recovering from injury
Backstro Is likely the most relaxing stroke of all to swim. It is sometimes called the
ke reverse of freestyle.

ATTIRE AND EQUIPMENT

The biggest advantages of using attire and equipment are the ability to mix up your
training all while working on improving technique, efficiency, and increasing swimming
strength.
Swimsuit As for the cut of the suit, the one-piece creation is advisable for women
rather than two-piece suits. But for men, there are several options to
choose depending on the type they want to wear. Beginning with the
most basic and affordable is the briefs. Next men can also choose the
relatively new cut, the Square - Leg Suits or the Jammers which is the Leg
Suits or the Jammers which is the most commonly used suit in
competitions
Cap Latex is the most common cap. This is cheaper and easier to adjust.
Silicone is solid that offers tighter and longer life but more expensive
Goggles There are no one-size-fit all goggles so definitely, play around them until
•
you find the right pair that makes you feel comfortable
Ear plugs If you have trouble with water getting inside your ear, give ear plugs a try
Nose clip If you have trouble with water getting up your nose while swimming
especially when doing the backstroke, give nose plugs a try
Kickboard This is designed to allow you stay afloat while working on your kick. You
don't have to worry about your arms or turning your heads to breathe
Pull buoys This are designed to fit between a swimmer's thighs and when extended
out in the water, these will keep the hips afloat, preventing the need for a
kick.

Treating common swimming ailments

Cramps Prevention: drink lots of fluids or when you feel thirsty, stay relaxed in
the water and make sure you regularly stretch after every workout to
develop flexibility
Swimmer's Prevention: if you feel that water is inside your ear canal, make sure
ear you shake it out. You can also try ear drops, which are available in the
counter
• Dry skin Prevention: use lotion or aloe vera gel to soothe the skin. It is very
effective at relieving the dry and rough sensation
Chlorine Burn Prevention: use moisturizers especially made for damaged skin in the
face. If you prefer something more traditional, hydrocortisone is also an
option
Chlorine Prevention: wet your hair with fresh water prior to entering the pool.
damaged hair Also make sure you use conditioner immediately after you swim

Rules and regulations in the use of swimming pool:

• Observe a proper swimming attire
• Take a shower before entering the pool
• The university is not responsible for any loss or damage of your belongings
• Report immediately any untoward incident to the swimming instructor
• observe cleanliness in the pool area
• Food and drinks are not allowed
• Swimming alone is not allowed
• Swimming during stormy weather is prohibited
• Students who had been sick or with physical disorder should seek medical clearance
from the university physician
• Students with no P.E. class are not allowed in the pool area
• Avoid running, diving, pushing, spitting, and urinating in the pool
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