BERNARDINO ENRICO P.

M52740

Tugasan 1 : MUSCLES INVOLVED IN SWIMMING

NAMA : BERNARDINO ENRICO P.

NO. MATRIK : M52740

PROGRAM : PPSPA (FISHERIES)

SEMESTER I : I. SESI 2018/2019

NAMA PENSYARAH : MUHAMMAD ZUHAILI SUHAIMI

SUBJEK : RENANG DAN KESELAMATAN AIR (CCS3511)

PUSAT PENGAJIAN : KOKURIKULUM

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M52740
1. LIST THE MUSCLES INVOLVED IN SWIMMING
A. Latissimus Dorsi
The latissimus dorsi muscle or commonly known as “lats” are your middle back
muscles. If you push your hands together in front of the lower part of your chest, you
will be able to flex your latissimus dorsi muscles. These muscles play a large role in
your ability to pull. You will flex and use these muscles from point of water entry all
the way until your hand is just past your chest, at which point your pull becomes
dominated by your tricep. One exercise you could do to build your lats are pull-ups.
The most common way this exercise is performed by finding a bar that is high
enough for you to reach with your feet dangling, grab bar and begin pulling up. Your
shoulder blades should pinch together while pulling yourself up.
B. Tricep Muscles
The tricep muscles or commonly known as “tri” are the muscles in the back part of
your upper arm, opposite of your bicep. Your tricep is used to finish your pull in
freestyle stroke, backstroke, and butterfly. The tricep muscle is what gives your pull
the final push and allows you to complete a full stroke to your hips. Without the
strength to finish your pull, you will be required to complete more strokes which will
slow you down. One exercise you could do to build your triceps are tricep pull
downs. The most common way this exercise is performed by pushing weight down
from your chest to your waist with your elbows tucked in the front of your body.
C. Pectoral Muscles
The pectoral muscles is a fancy term for your chest muscles or more commonly know
as “pecs”, which play an integral part in freestyle stroke and breast stroke. This
muscles helps stabilize your strokes so does not contribute a large amount of strength
to your propulsion. One of the best exercises to work your chest muscles is by bench
pressing. This can be performed by laying on a bench and starting with a bar above
your chest, then slowly bringing it down to your chest and back up again.
D. Core Muscles
Your core muscles are essentially your abs. These muscles allow you to stabilize your
body and play an integral part of your position in the water. With a flat and weak core
you will be unable to hold yourself on top of the water creating unwanted drag. With
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M52740
a tight core you will be able to remain hydrodynamic, which will allow for more
efficiency in your strokes and better propulsion through the water.
E. Quadriceps Muscles
Quadriceps or commonly known as “quads”, are the group of muscles in the front
upper part of your legs. They are used to jump and kick. Though kicking only plays a
small role in freestyle, other strokes such as backstroke and butterfly rely heavily on
the kick. Even though quadriceps play a small role in propulsion, the quads are super
important at the start and on turns. With powerful legs, you will be able to jump
further in the air, which increases speed because it is easier to move through the air
than it is to move through the water. Flipturns, especially in events like the mile, can
be the make or break of a swimmer. It is important to be able to push off the wall fast
enough to get the momentum going or else you will have to rely on your upper body
thereby exhausting your upper body. One of the best exercises for your quadriceps is
to do lunges with weights in your hands.