PHED 04 REVIEWER

KICKS IN SWIMMING

KICK

- KICKING IS A RHYTHMIC THRUSTING MOVEMENT OF LEGS AS IN SWIMMING OR CALISTHENICS

- THE KICKS MUST BE SYNCHRONIZED WITH THE ARM MOVEMENT
- THE SWIMMERS KICKING LEFT A WAKE THE ARM

FLUTTER KICK

- THE LEGS ARE MOVED RAPIDLY UP AND DOWN WITHOUT BENDING KNEES

DOLPHIN KICK

- UP AND DOWN KICKS OF THE FEET TOGETHER

FROG KICK

- KNEES ARE DRAWN UPWARD AND OUTWARD SO THE LEGS CAN BE BROUGHT TOGETHER WHEN
FULLY EXTENDED

SCISSORS KICK

- A KICK USED IN SIDESTROKE LEGS ARE BROUGHT TOGETHER IN A SCISSORING MOTION

STROKES

- SWIMMING STROKES- A METHOD OF MOVING THE ARMS AND LEGS TO PUSH AGAINST THE
WATER AND PROPEL THE SWIMMER FORWARD.
- FREE STYLE- IN THE FREESTYLE EVENT, THE PARTICIPANTS CAN SWIM ANY STROKES

FRONT CRAWL

- CHARACTERIZED BY THE ALTERNATE STROKING OR MOVEMENTS OF THE ARMS OVER WATER

SURFACE AND A FLUTTER KICK.

BACKSTROKE

- THIS STROKE COMPRISES ALTERNATE MOVEMENTS OF THE ARMS WITH FLUTTER KICK WHILE
LYING ON THE BACK

BREASTROKE

- INVOLVES SIMULTANEOUS MOVEMENT OF THE ARMS ON THE UNIFORM HORIZONTAL PLANE.

THE HANDS PRESSED OUT IN FRONT OF THE BREAST IN A HEART SHAPED PATTERN AND RECEIVE
UNDER OR ON THE SURFACE OF THE WATER.

BUTTERFLY

- IS NAMED FOR THE WAY A SWIMER’S ARMS MOVE WHILE SWIMMING THIS STROKE. YOUR
ARMS ARCH UP AND OUT OF THE WATER TOGETHER LOOKING LIKE A PAIR OF WINGS.
- OF ALL THE DIFFERENT SWIMMING STROKES, THE BUTTERFLY IS THE PROBABLY THE MOST
CHALLENGING.
- BUTTERFLY REQUIRES A GREAT DEAL OF STRENGTH AND COORDINATION THAT TAKES TIME TO
DEVELOP.

DIVING

- COMBINES THE SKILLS OF TUMBLING AND SWING IN THE FORM OF AERIAL ACROBATICS. IT WAS
IN THE YEAR 1905 THAT DIVING WAS THE FIRST HELD IN ENGLAND

KNEELING

- CROUCH ON ONE KNEE RESTING IT ON THE DECK WHILE, PLACING THE TOES OF THE LEAD FOOT
AT THE POOL’S EDGE ENTERING THE WATER FINGERS FIRST.

STRIDE
 - THIS ENTRY IS CHOOSEN WHEN ENTERING DEEP WATER FROM A LOW EDGE/ BANK OR WHEN
THE SWIMMER NEED TO WATCH SOMEONE OR SOMETHING ON ENTRY.
- THE SWIMMER AIM IS TO PREVENT THEIR HEAD FROM SUBMERGING

COMPACT AND STANDING JUMP

- COMPACT JUMP IS A DIVING TECHNIQUE USE TO SAFELY ENTER THE WATER FROM A HIGH
GROUND.
- TO DO A PROPER JUMP, JUST KEEP YOUR BODY STRAIGHT, ARMS ACROSS YOUR CHEST AND LEGS
TOGETHER. HOLD YOUR NOSE TO PREVENT WATER FROM ENTERING.

BENEFITS OF SWIMMING

- BUILDS CARDIORESPIRATORY FITNESS

- BUILD MUSCLE MASS
- BURNS CALORIES
- AN ALTERNATIVE WHEN INJURED
- IT’S A BREAK FROM THE SUMMER HEAT

SWIMMING POOL SATEFY GUIDELINES/PRECAUTIONS

1. CHECK LOCAL COORDINANCES AND CODES FOR SAFETY REQUIREMENTS.

2. USE NON- SLIP MATERIALS ON THE POOL DECK, DIVING BOARD AND LADDERS.

3. THE STEPS OF THE POOL LADDER SHOULD HAVE HANDRAILS ON THE BOTHSIDES SMALL ENOUGH FOR
A CHILD TO GRASP. THERE SHOULD BE A LADDER AT BOTH ENDS OF THE POOL.

4. ELECTRCAL EQUIPMENT SHOULD BE INSTALLED BY A LICENSED ELECTRICIAN IN ACCORDANCE WITH

LOCAL SAFETY CODES

5. CHECK WITH A PROFESSIONAL POOL CONTRACTOR TO BE SURE THE DEPTH IS SUFFICIENT FOR A
DIVING BOARD OR SLIDE. ALWAYS PUT A SLIDE IN A DEEP AREA OF THE POOL- NEVER IN SHALLOW
WATER.

7. MARK WATER DEPTHS CONSPICUOUSLY. USE A SAFETY FLOAT LINE WHERE THE BOTTOM SLOPE
DEEPENS.

9. CHECK FOR THE POOL EQUIPMENT PERIODICALLY FOR CLEANLINESS AND GOOD MAINTENANCE.

10. TEACH CHILDREN TO FLOAT OR SWIM AS SOON AS POSSIBLE

11. ALWAYS PROVIDE COMPETENT ADULT SUPERVISION WHEN THE POOL IS IN USE.

12. NO ONE SHOULD EVER SWIM ALONE.

13. EXPLAIN THE DANGERS OF RUNNING AND DIVING RECKLESSLY

14. NEVER PUSH OTHERS INTO THE POOL

15. WHEN USING WATER SLIDES, ALWAYS GO FEET FIRST

16. BEFORE DIVING OR SLIDING, CHECK TO BE SURE THAT THE OTHER SWIMMERS ARE OUT OF THE WAY

17.KEEP RESCUE DEVICES AND FIRST AID SUPPLIES NEAR THE POOL

18. TEACH CHILDREN WHAT TO DO IN CASE OF EMERGENCY

19. KEEP ELECTRICAL APPLIANCES SUCH AS RADIOS OUT OF THE POOL AREA

20. NEVER SWIM AFTER DRINKING ALCOHOLIC BEVERAGES, EATING, OR TAKING MEDICATIONS

WHEN SOMEONE IS DROWNING DO THE FOLLOWING:

1. GET HELP

2. MOVE THE PERSON

3. CHECK FOR BREATHING

4. IF THE PERSON IS NOT BREATHING, CHECK THE PULSE

5. IF THERE IS NO PULSE. START CPR

- FOR INFANT, PLACE TWO FINGER ON THE BREASTBONE AND PRESS DOWN ABOUT 1 AND ½ INCHES

- FOR ADULT AND CHILDREN, PRESS DOWN AT LEAST 2 INCHES

- DO CHEST COMPRESSIONS ONLY, AT THE RATE OF 100-120 PER MINUTE OR MORE

6. REPEAT IF THE PERSON IS STILL NOT BREATHING.

- PINCH THE NOSE OF THE VICTIM CLOSED. TAKE A NORMAL BREATH, COVER THE VICTIMS MOUTH
WITHIN YOURS TO CREATE AN AIRTIGHT SEAL, AND THEN GIVE ONE-SECOND BREATHS AS YOU WATCH
FOR THE CHEST TO RISE.

EQUIPMENT USED IN SWIMMING

1. SWIMSUIT/RASH GUARD

- FABRICS ARE DESIGNED FOR MINIMAL RESISTANCE THROUGH THE WATER, THEY TEND TO LAST A LONG
TIME, AND THEY RESIST FADING EVEN WHEN USED REPEATEDLY IN CHLORINATED POOLS.

MEASUREMENTS FOR AN OLYMPIC SIZE SWIMMING POOL

SWIMMING HAS BEEN AN OLYMPIC SPORT SINCE 1896, WITH THE 100 METER AND 1500 METER
FREESTYLE COMPETITIONS BEING HELD IN OPEN WATER.

REGULATIONS

FEDERATION INTERNATIONALE DE NATATION (FINA) REGULATES THE DESIGN, LAYOUTAND OVERALL

MEASUREMENTS OF OLYMPIC-SIZE SWIMMING POOLS.

VOLUME

OLYMPIC SIZE SWIMMING POOL ARE APPROXIMATELY

- 50M OR 164 FEET IN LENGTH,

- 25M OR 82 FEET IN WIDTH,
- 2M OR 6 FEET IN DEPTH.
- SURFACE AREA OF 13,454.72 SQUARE FEET
- VOLUME OF 88,263 CUBIC FEET
- THE POOL HAS 660,253.09 GALLONS OF WATER, EQUALS ABOUT 5,511,556 LBS

FEATURES

- IT HAS A 9 LANES
- EACH LANES HAS A 2.5 M WIDE AND IS MARKED BY A ROPE AND BUOYS ON THE TOP

EXTRAS

- THE ROPE IS PLACE 5M FROM THE START LINE

- SUSPENDS ACROSS THE POOL ABOUT 1.2 M ABOVE THE SURFACE
- THE ROPE IS PLACED 1.8M ABOVE THE SURFACE

HOW LONG SHOULD YOU WAIT TO SWIM AFTER EATING? 1-2 HOURS

THE BEST TIME TO SWIM IN THE MORNING IS 8:00AM

THE BEST TIME TO SWIM IN THE AFTERNOON IS 4:00 PM

CAUSES OF DROWNING

- PANIC
- FATIGUE
- CRAMPS