PE03 – SWIMMING WITH BASIC LIFE SUPPORT

LESSON 1
History of Swimming
Ancient times:
● 10,000-year-old rock paintings of people swimming were found in the Cave of Swimmers near Wadi Sura in
southwestern Egypt.
● These pictures seem to show breaststroke or doggy paddle, although it is also possible that the movements have a
ritual meaning unrelated to swimming.
● An Egyptian clay seal dated between 9000 BC and 4000 BC shows four people who are believed to be swimming a
variant of the front crawl.
● More references to swimming are found in the Babylonian and Assyrian wall drawings, depicting a variant of the
breaststroke.
● The Indian palace Mohenjo Daro from 2800 BC contains a swimming pool sized 12 m by 7 m.
● An Egyptian tomb from 2000 BC shows a variant of front crawl.
● Written references date back to ancient times, with the earliest as early as 2000 BC. Such references occur in
works like Gilgamesh, the Iliad, the Odyssey, the Bible (Ezekiel 47:5, Acts 27:42, Isaiah 25:11), Beowulf, and other
sagas, although the style is never described.
● There are also many mentions of swimmers in the Vatican, Borgian and Bourbon codices. A series of reliefs from
850 BC in the Nimrud Gallery of the British Museum shows swimmers, mostly in military context, often using
swimming aids.

Modern Era:
● Since swimming was done in a state of undress, it became less popular as society became more conservative in
the early Modern period.[2]
● Leonardo da Vinci made early sketches of lifebelts.
● In 1538, Nikolaus Wynmann, a Swiss–German professor of languages, wrote the earliest known complete book
about swimming, Colymbetes, sive de arte natandi dialogus et festivus et iucundus lectu (The Swimmer, or A
Dialogue on the Art of Swimming and Joyful and Pleasant to Read ). His purpose was to reduce the dangers of
drowning. The book contained a good methodical approach to learning breaststroke, and mentioned swimming aids
such as air filled cow bladders, reed bundles, and cork belts.
● In 1587, Everard Digby also wrote a swimming book, claiming that humans could swim better than fish. Digby was a
Senior Fellow at St. John's College, Cambridge and was interested in the scientific method. His short treatise, De
arte natandi, was written in Latin and contained over 40 woodcut illustrations depicting various methods of
swimming, including the breaststroke, backstroke and crawl. Digby regarded the breaststroke as the most useful
form of swimming.
● In 1603, Emperor Go-Yozei of Japan declared that schoolchildren should swim.
● In 1595, Christopher Middleton wrote "A short introduction for to learne to swimme", that was the first published
guide recording drawings and examples of different swimming styles.
● In 1696, the French author Melchisédech Thévenot wrote The Art of Swimming, describing a breaststroke very
similar to the modern breaststroke. This book was translated into English and became the standard reference of
swimming for many years to come.
● In 1793, GutsMuths from Schnepfenthal, Germany, wrote Gymnastik für die Jugend (Exercise for youth), including
a significant portion about swimming.
● In 1794, Kanonikus Oronzio de Bernardi of Italy wrote a two volume book about swimming, including floating
practice as a prerequisite for swimming studies.
● In 1798, GutsMuths wrote another book Kleines Lehrbuch der Schwimmkunst zum Selbstunterricht (Small study
book of the art of swimming for self-study ), recommending the use of a "fishing rod" device to aid in the learning of
swimming. His books describe a three-step approach to learning to swim that is still used today. First, get the
student used to the water; second, practice the swimming movements out of the water; and third, practice the
swimming movements in the water. He believed that swimming is an essential part of every education.
● The Haloren, a group of salt makers in Halle, Germany, greatly advanced swimming through setting a good
example to others by teaching their children to swim at a very early age.

The Olympic Era

The Olympic Games were held in 1896 in Athens, a male-only competition. Six events were planned for the swimming
competition, but only four events were actually contested: 100 m, 500 m, and 1200 m freestyle and 100 m for sailors. The
first gold medal was won by Alfréd Hajós of Hungary in the 100 m freestyle. Hajós was also victorious in the 1200 m event,
and was unable to compete in the 500 m, which was won by Austrian Paul Neumann.
The second Olympic games in Paris in 1900 featured 200 m, 1000 m, and 4000 m freestyle, 200 m backstroke, and a 200
m team race. There were two additional unusual swimming events (although common at the time): an obstacle swimming
course in the Seine river (swimming with the current), and an underwater swimming race. The 4000 m freestyle was won by
John Arthur Jarvis in under one hour, the longest Olympic swimming race until the 10k marathon swim was introduced in
2008. The backstroke was also introduced to the Olympic Games in Paris, as was water polo.
The Trudgen stroke was improved by Australian-born Richmond Cavill. Cavill, whose father Frederick Cavill narrowly failed
to swim the English Channel, is credited with developing the stroke after observing a young boy from the Solomon Islands.
Cavill and his brothers spread the Australian crawl to England, New Zealand and America. Richmond used this stroke in
1902 at an International Championships in England to set a new world record by out swimming all Trudgen swimmers over
the 100 yards (91 m) in 0:58.4
The Olympics in 1904 in St. Louis included races over 50 yards (46 m), 100 yards, 220 yards (200 m), 440 yards, 880 yards
(800 m) and one mile (1.6 km) freestyle, 100 yards (91 m) backstroke and 440 yards (400 m) breaststroke, and the 4x50
yards freestyle relay (see also Swimming at the 1904 Summer Olympics). These games differentiated between breaststroke
and freestyle, so that there were now two defined styles (breaststroke and backstroke) and freestyle, where most people
swam Trudgen. These games also featured a competition to plunge for distance, where the distance without swimming,
after jumping in a pool, was measured.
In 1908, the world swimming association Fédération Internationale de Natation Amateur (FINA) was formed.
Women were first allowed to swim in the 1912 Summer Olympics in Stockholm, competing in freestyle races. In the 1912
games, Harry Hebner of the United States won the 100 m backstroke. At these games Duke Kahanamoku from Hawaii won
the 100 m freestyle, having learned the six kicks per cycle front crawl from older natives of his island. This style is now
considered the classical front crawl style. The men's competitions were 100 m, 400 m, and 1500 m freestyle, 100 m
backstroke, 200 m and 400 m breaststroke, and four by 200 m freestyle relay. The women's competitions were 100 m
freestyle and four by 100 m freestyle relay.
The Deutsche Lebens-Rettungs-Gesellschaft (DLRG) (German lifesaving organization) was established on October 19,
1913 in Leipzig after 17 people drowned while trying to board the cruise steamer Kronprinz Wilhelm. In the same year the
first elastic swimsuit was made by the sweater company Jantzen.
In 1922, Johnny Weissmuller became the first person to swim the 100 m in less than a minute, using a six kicks per cycle
Australian crawl. Johnny Weissmuller started the golden age of swimming, winning five Olympic medals and 36 national
championships and never losing a race in his ten-year career, until he retired from swimming and started his second career
starring as Tarzan in film. His record of 51 seconds in 100-yard (91 m) freestyle stood for over 17 years. In the same year,
Sybil Bauer was the first woman to break a men's world record over the 440 m backstroke in 6:24.8.
At the 1924 Summer Olympics in Paris, lane dividers made of cork were used for the first time, and lines on the pool bottom
aided with orientation.

HISTORICAL BACKGROUND OF SWIMMING IN THE PHILIPPINES

The Filipinos needed motivation to appreciate swimming as a competitive sport. This is due to the fact that their ancestors
were sea-faring people owing to the more than 7,100 islands which compose this country. The American military men
introduced swimming as a comparative sport in the country.
Through the pioneering efforts of YMCA leaders working among the American Military forces, the rudiments of the sports
were impressed upon the Filipinos who saw in 1907 the construction of the first swimming pool in the country at Fort
McKinley YMCA.
The holding of the first dual swimming meet between Manila YMCA and the Fort McKinley YMCA in 1910 marked the formal
inception in the Philippines of swimming as a competitive sport. This initial competition among members of the defunct
Philippine Scouts of the US Army in the Philippines with the motive power of the YMCA which was later joined by the
American Columbian Club in the effort, kindled Filipino interest in the sport.
In 1911, Filipinos watched avidly from the sidelines as the first swimming championship meet was held at the American
Columbian Club swimming pool with competing American team from the Manila YMCA, the American Columbian Club, and
the USS Saratoga.
In the following year (1912), the Filipinos participated in the second championship meet. Of the 42 individual entries, the late
Condrado Benitez emerged as the most outstanding Filipino swimmer.
During the Far Eastern Games held at Manila in 1913, the Philippine Team composed of Condrado Benitez, J. del Pan, C.
Aiville and L. Cristobal won the championship against China and Japan.
The following decade, educational institutions, the first of which was the University of the Philippines, followed later on by
the Philippines Women's University, trained swimmers.
In 1924, Teofilo Yldefonso, a Philippine Scout soldier of the US Army won recognition as the greatest Filipino swimmer for
his feats in national championship meets, the Far East and Olympic Games. Muslims, Filipinos from Sulu also made names
in national championship competition. Great muslim swimmers before World War II were Jikirum Adjalludin, Arasad Alpad,
Tuburan, Angkang Nakaria and Asdai Tahil.
The succeeding years up to 1951 saw the staging of the sixth Formosa - Philippines Biennial-Swimming championship
meets, the 9th and 10th Far Eastern Games and the series of Manila-Hongkong Interport Swimming meets wherein Filipino
men and women swimmers showed outstanding performance. They were Sotero Alcantara, Rene Amabuyok, Edilberto
Bonus, Jacinto Cayco, Nulsali Maddin, Mahamad Mala, Eugenio Palileo, Artemio Salamat, Serafin Villanueva, Artemio
Villavieja, Lourdes Alba, Angela Fermin, Norma Guerrero, Andres Ofilada, Ana Labayan, Encarnacion Partilo and Erudito
Vito.
Women swimmers competed in the 1931 National Women's Swimming Championship meet at the Rizal Memorial Pool
where the University of the Philippines won. The PWU Women's team won the championship in 1934. Women's
participation in swimming competitions were held yearly since then.
Swimming competitions were suspended during the Japanese occupation. It was only in 1948 when swimming competitions
were resumed. The first Asian games held in New Delhi in 1951 gave the Filipino swimmers the opportunity to participate
once again in international competition. Among the swimmers were Artemio Salamat, Jacinto Cayco and Nurhatab Rajab.
The second Asian games was held in Manila in 1954. Our swimmers who earned honors for our country were Parson
Nabiula, Amado Jimenez, Robert Cullins, Haydee Coloso, Norma Yldefonso, Sandra Von Geise, Lolita Ramirez, Corazon
Cullen, Bana Sailani, Agapito Lozada, Raul Badulis and Jacinto Cayco. The participants to the third Asian Games in Tokyo
in 1958 brought honors to the country. They were Bana Sailani, Walter Brown, Rodolfo Agustin, Lorenzo Cortez, Haydee
Coloso, Gertrudes Lozada, Sylvia Von Geise, Victoria Cagayat, and Jocelyn Von Geise.
The fourth Asian Games at Jakarta, Indonesia in 1962 marked another significant victory for the Filipino swimmers. They
placed second. The standouts were Haydee Espino, Gertrudes Lozada, Sampang Hassan, Rolando Landrito and
Annurhussin Hamsain.
Participation of Filipino swimmers continued. In 1962, the Federation System under Republic Act 3135 was inaugurated.
PASA launched a relatively-well-rounded and systematic program of development for the purpose of reinforcing the
Philippines against the challenges from other countries. The first age group overseas program was the Philippines-
Hongkong YMCA which started in 1968. From then on, Hongkong and Philippines is hosting alternately for this annual swim
meet. This program continued on until 1978.
In 1970, the First Asian Age Group was hosted by Singapore . This is the first age group swimming team sent by the
Philippine Amateur Swimming Association. Powerhouse Japan and China were included in this yearly swim event. There
were 16 age groupers who represented the country. Philippines came in second behind host Singapore which had more
swimmers than any of the participating teams. The mere fact that we beat Japan and China at the time was an enormous
feat for the team. The asian age group went on until 1976. In 1977 the Southeast Asian (SEA) Age Group was born, hosted
by Singapore , and later on, the ASEAN.
With the leadership of Eduardo Ledesma and former national standouts like , Ral Rosario and Eric Buhain, PASA attained
remarkable progress in the development of swimming. Such projects as Regular Age Group Competitions, Coach to Coach
Program, Annual Summer Development Program, Olympic Development Swimming Program, Community Pools
Construction Program, Milo Learn to Swim Program and National Swimming Grand Prix were launched.
Today, a fresh start in Philippine Swimming is now unfolding with the creation of Aquatics Sports Association of the
Philippines (ASAP). ASAP is a non-stock, non-profit organization registered with the Securities and Exchange Commission.
As stated in its Articles of Incorporation, ASAP aims "to promote swimming and other aquatic sports throughout the country;
and to recruit, train and develop world-class athletes to represent our country in various international competitions." ASAP is
headed by Atty. Luz Arzaga-Mendoza as president, with Atty. Jane Ong as vice-president; Susan Papa, secretary; Beth
Mascardo of synchronized swimming, treasurer; Augusto Bonilla and Cesar Espino, trustees.
The swimming association is also strengthening its membership base and renewing its campaign for both individuals and
group to unite under the ASAP banner. It is now working on the education and certification of all local swim coaches and
instructors with the end in view of upgrading the quality of coaching in the Philippines. This will involve a series of level of
certification for those concerned in the different aspect of coaching.
At present, the ASAP leadership is committed to a policy of good governance and will be transparent in all its affairs, hiding
nothing and simply working towards the betterment of swimming in the country.
Swimming as a Competitive Sports
Swimming emerged as a competitive sport in the early 1800s in England. In 1828, the first indoor swimming pool, St
George's Baths, was opened to the public. By 1837, the National Swimming Society was holding regular swimming
competitions in six artificial swimming pools, built around London. The sport grew in popularity and by 1880, when the first
national governing body, the Amateur Swimming Association, was formed, there were already over 300 regional clubs in
operation across the country.
In 1844 a swimming competition was held in London with the participation of two Native Americans. The British competitor
used the traditional breaststroke, while the Native Americans swam a variant of the front crawl, which had been used by
people in the Americas for generations, but was not known to the British. The winning medal went to 'Flying Gull' who swam
the 130-foot length in 30 seconds – the Native American swimming method proved to be a much faster style than the British
breaststroke. Times of London reported disapprovingly that the Native American stroke was an unrefined motion with the
arms "like a windmill" and the chaotic and unregulated kicking of the legs. The considerable splashing that the stroke
caused was deemed to be barbaric and "un-European" to the British gentlemen, who preferred to keep their heads over the
water. Subsequently, the British continued to swim only breaststroke until 1873. The British did, however, adapt the
breaststroke into the speedier sidestroke, where the swimmer lies to one side; this became the more popular choice by the
late 1840s. In 1895, J. H. Thayers of England swam 100 yards (91 m) in a record-breaking 1:02.50 using a sidestroke.
Sir John Arthur Trudgen picked up the hand-over stroke from South American natives he observed swimming on a trip to
Buenos Aires. On his return to England in 1868, he successfully debuted the new stroke in 1873 and won a local
competition in 1875. Although the new stroke was really the reintroduction of a more intuitive method for swimming, one that
had been in evidence in ancient cultures such as Ancient Assyria, his method revolutionized the state of competitive
swimming – his stroke is still regarded as the most powerful to use today. [10] In his stroke, the arms were brought forward,
alternating, while the body rolled from side to side. The kick was a scissors kick such as that familiarly used in breaststroke,
with one kick for two arm strokes, although it is believed that the Native Americans had indeed used a flutter kick. Front
crawl variants used different ratios of scissor kicks to arm strokes, or alternated with a flutter (up-and-down) kick. The speed
of the new stroke was demonstrated by F.V.C. Lane in 1901, swimming 100 yards (91 m) in 1:00.0, an improvement of
about ten seconds compared to the breaststroke record. Due to its speed the Trudgen became very quickly popular around
the world, despite all the ungentleman-like splashing.
Captain Matthew Webb was the first man to swim the English Channel (between England and France), in 1875. He used
breaststroke, swimming 21.26 miles (34.21 km) in 21 hours and 45 minutes. His feat was not replicated or surpassed for the
next 36 years, until Bill Burgess made the crossing in 1911. Other European countries also established swimming
federations; Germany in 1882, France in 1890 and Hungary in 1896. The first European amateur swimming competitions
were in 1889 in Vienna. The world's first women's swimming championship was held in Scotland in 1892.
Nancy Edberg popularized women's swimming in Stockholm from 1847. She made swimming lessons accessible for both
genders and later introduced swimming lessons for women in Denmark and Norway. Her public swimming exhibitions from
1856 with her students were likely among the first public exhibitions of women swimming in Europe.
In 1897, Capt. Henry Sheffield designed a rescue can or rescue cylinder, now well known as the lifesaving device. The
pointed ends made it slide faster through the water, although it can cause injuries.
Swimming Innovation

The scientific study of swimming began in 1928 with David Armbruster, a coach at the University of Iowa, who filmed
swimmers underwater. The Japanese also used underwater photography to research the stroke mechanics, and
subsequently dominated the 1932 Summer Olympics. Armbruster also researched a problem of breaststroke where the
swimmer was slowed down significantly while bringing the arms forward underwater. In 1934 Armbruster refined a method
to bring the arms forward over water in breaststroke. While this "butterfly" technique was difficult, it brought a great
improvement in speed. One year later, in 1935, Jack Sieg, a swimmer also from the University of Iowa developed a
technique involving swimming on his side and beating his legs in unison similar to a fish tail, and modified the technique
afterward to swim it face down. Armbruster and Sieg combined these techniques into a variant of the breaststroke called
butterfly with the two kicks per cycle being called dolphin fishtail kick. Using this technique Sieg swam 100 yards (91 m) in
1:00.2. However, even though this technique was much faster than regular breaststroke, the dolphin fishtail kick violated the
rules and was not allowed. Therefore, the butterfly arms with a breaststroke kick were used by a few swimmers in the 1936
Summer Olympics in Berlin for the breaststroke competitions. In 1938, almost every breaststroke swimmer was using this
butterfly style, yet this stroke was considered a variant of the breaststroke until 1952, when it was accepted as a separate
style with a set of rules.
Around that time another modification to the backstroke became popular. Previously, the arms were held straight during the
underwater push phase, for example by the top backstroke swimmer from 1935 to 1945, Adolph Kiefer. However, Australian
swimmers developed a technique where the arms are bent under water, increasing the horizontal push and the resulting
speed and reducing the wasted force upward and sideways. This style is now generally used worldwide.
In 1935 topless swimsuits for men were worn for the first time during an official competition. In 1943, the US ordered the
reduction of fabric in swimsuits by 10% due to wartime shortages, resulting in the first two piece swimsuits. Shortly
afterwards the bikini was invented in Paris by Louis Reard (officially) or Jacques Heim (earlier, but slightly larger).
The 1956 Games in Melbourne also saw the introduction of the flip turn, a sort of tumble turn to faster change directions at
the end of the lane.
In 1972, another famous swimmer, Mark Spitz, was at the height of his career. During the 1972 Summer Olympics in
Munich, Germany, he won seven gold medals. Shortly thereafter in 1973, the first swimming world championship was held
in Belgrade, Yugoslavia by the FINA.
In 1988, The backstroke rules were quickly changed in the same year by the FINA to ensure the health and safety of the
swimmers, limiting the underwater phase after the start to ten meters, which was expanded to 15 m in 1991.

Benefits of Swimming
Health benefits of swimming:
● Swimming is a great workout because you need to move your whole body against the resistance of the water.
● Swimming is a good all-round activity because it:
a. keeps your heart rate up but takes some of the impact stress off your body
b. builds endurance, muscle strength and cardiovascular fitness
 c. helps maintain a healthy weight, healthy heart and lungs
d. tones muscles and builds strength
e. provides an all-over body workout, as nearly all of your muscles are used during swimming.
● Other benefits of swimming
Swimming has many other benefits including:
a. being a relaxing and peaceful form of exercise
b. alleviating stress
c. improving coordination, balance and posture
d. improving flexibility
e. providing good low-impact therapy for some injuries and conditions
f. providing a pleasant way to cool down on a hot day
g. being available in many places – you can swim in swimming pools, beaches, lakes, dams and rivers. Make sure
that the environment you choose to swim in is safe.
● Things to remember
a. As well as being fun, swimming is a great way to keep fit and well and make friends.
b. Swimming is a healthy activity that you can continue for a lifetime.
c. Swimming is a low-impact activity that has many physical and mental health benefits.
d. Make sure you know how to swim and do so in a safe environment.

Basic Skills in Swimming

To swim smoothly, co-ordination of the entire body is a must. One needs to focus on the movement of the legs and arms, as
well as breathing control and swimming strokes. So, to expertise the skill of swimming you must start with the basics. Here
are 5 basic swimming skills beginners need to learn:

1. Water Comfort
The most basic and essential swimming skill is simple becoming comfortable in water. Although humans are born
with innate water skills, many people develop a fear of the water. When unintentional submersion occurs, pancking
gets in the way of logical thinking and increases the likelihood of drowning. To become more comfortable in the
water, spend in a shallow pool or wading in the ocean. Never enter the water alone, especially if you are not a
strong swimmer.
2. Breathing
Breathing is often difficult for novice swimmers. With water all around, having some water enter the nose and mouth
is a common occurrence. Novice swimmers panic at the feeling of water in their noses, while other has trouble
holding their breath while submerged. Learning is a key component in learning to swim.
This is a frequently overlooked basic skill, but it is an important one. If you 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.
3. 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.

Learn to Glide (Swimming pool)

Gliding through the water is an essential skill to master before you even consider kicking and paddling. Gliding
helps you to get used to the sensation of moving through the water headfirst.
Try gently pushing off the side wall of the pool with your arms stretched out in front of your head. Keep your head
face-down in the water and glide until you slow down
4. 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.
5. Kicking
Kicking is another important skill to learn if you want to master swimming. Kicking helps your body to move in the
forward direction. Kicking provides propulsion through the water. Once you are comfortable with floating, kicking is
the logical next step. Kicking is also used in treading water, which is the process of remaining in one place while
keeping your head above the water line. Many coaches use kickboards or flat flotation devices made of foam or
plastic, to support the swimmer’s body. A kickboard allows you to focus solely on your kicking technique without
worrying about staying afloat.
6. 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, breast stroke, backstroke, and butterfly are the five
 most common swimming strokes. Each stroke uses different body positioning, breathing techniques and arm
movements. Training with a qualified swimming coach is the best way to learn the various strokes.

Basic Strokes in Swimming

There are various strokes you can use to add variety to your swimming workout, these includes:

1. Front Crawl (or Freestyle Stroke)

The front crawl (also often called the freestyle stroke) is the fastest of the competitive swimming strokes.
Because the front crawl is fast and efficient, it dominates races where the choice of swimming style is free, such as
freestyle races or triathlons. For the same reasons, it often is the preferred swimming stroke of fitness swimmers.
Body Movement: The front crawl is swum in a horizontal position on the chest. The body rolls from side to side, always
turning
to the side of the arm that is currently pulling in the water. The head remains in a neutral position, face
down, except when breathing.
Arm Movement: The arms move continuously and alternately. While one arm pulls underwater from an extended
forward position down to the hip, the other arm recovers above the water, from the hip to the
extended forward position.
Leg Movement: The legs perform fast, compact movements, alternating up and down with outstretched feet (flutter kick).
Breathing: To breathe, the swimmer turns his head to the side during the arm recovery until the mouth is above the
water surface. The swimmer breathes in quickly, then turns his head back down.
The exhalation begins as soon as the mouth is under the water surface again and continues until the next
breathing arm recovery.
2. Breaststroke is the most popular swimming stroke of all.
If you go to the pool, chances are most of the people you’ll see will be swimming breaststroke. Breaststroke is the
slowest of the competitive swimming strokes. Breaststroke is often the first stroke taught to beginners because you
can swim breaststroke while keeping your head above water.
This allows beginners to learn to swim without having to use swim goggles or deal with breathing problems.

Body Movement: The breaststroke is swum in a prone position. The body moves from a horizontal position during a short,
streamlined glide phase to a more inclined position during the arm recovery phase.
Arm Movement: The arm movements are simultaneous and symmetrical. As the arms are pulled backward underwater, the
hands create an arc, moving from a forward extended position to a position below the chest.
During the arm recovery, the hands move in a straight line from the position below the chest to the
extended
forward position.
Leg Movement: The legs execute a symmetrical whip kick. First, the legs are fully extended at the end of the glide phase.
The feet then move toward the buttocks during the leg recovery. Finally, during the propulsive phase of the
kick, the feet move outward and backward from the buttocks, then inward and backward, to return to the
fully extended leg position.
Breathing: Breathing occurs at the end of the underwater arm pull, when the hands move under the chest and the head and
chest move above the water surface.

3. Butterfly Stroke
The butterfly stroke is the second-fastest swimming stroke and is quite exhausting. The butterfly stroke is one of the
more difficult strokes to learn. You have to master the unusual movements of the body undulation, as well as the
dolphin kick and the not-so-obvious arm stroke.
Given that the butterfly stroke is quite tiring and only allows you to swim a few lengths in a row, it is mainly used by
competitive swimmers.
Recreational and fitness swimmers most often prefer the front crawl or breaststroke.
Nevertheless, the butterfly stroke is a rather spectacular swimming stroke that is quite fun to swim on occasion,
once you have mastered it.
Body Movement: The butterfly is swum in a prone position. The body executes a wave-like undulation, where the chest and
the hips move up and down in the water in a specific order. The undulation starts at the head, and the
chest, hips, and legs move in sequence.
Arm Movement: The arm stroke is symmetrical, where the hands trace an hourglass pattern underwater, moving from an
extended forward position to below the chest and then to the hips. The hands exit the water at the hips and
then circle forward above the water until they are extended forward again.
Leg Movement: The legs do a dolphin kick. They are held together and move up and down symmetrically with the feet
extended.
Breathing: Breathing occurs during the arm recovery in a breathing stroke cycle, where the head and chest are lifted above
the water to allow breathing. Most swimmers alternate breathing stroke cycles with non-breathing stroke
cycles, as breathing stroke cycles require more energy to lift the upper body above the water.

4. Backstroke
The backstroke is the only one of the four competitive strokes that is swum on the back.
 In competition, the backstroke is the third-fastest swimming stroke, being faster than the breaststroke but slower
than the butterfly. Recreational and fitness swimmers should consider doing a little backstroke with every swim
training, as it uses different muscles than the front crawl and contributes to a more balanced musculature.
Similarly, in open water competitions, it can be useful to switch from front crawl to backstroke from time to time to
catch your breath and recover a little.
Doctors often advise patients with back problems to swim the backstroke because it helps to relax and strengthen
the back muscles.
Body Movement: The backstroke is swum on the back in a horizontal position. The body rolls from side to side, always
turning to the side of the arm that is currently pulling in the water. The head remains in a neutral position,
face-up.
Arm Movement: The arms move in opposite directions and alternate between pulling in the water and recovering above the
water. The pulling arm sweeps underwater from an extended forward position to outside the
shoulder and
then to the hip. The arm recovery occurs above the water with a straight arm. The hand traces a semi-circle
in the air, moving from the hip over the shoulder and then extending forward again.
Leg Movement: The legs do a flutter kick, kicking up and down alternately with fast, compact movements and with stretched
feet.
Breathing: Since the face is directed upward and remains above the water’s surface, breathing is not restricted. However,
most backstroke swimmers synchronize their breathing with their arm movements. A common variation is to inhale
during the arm recovery on one side and to exhale during the arm recovery on the other side.
.
1. Sidestroke
The sidestroke is an older swimming stroke that is swum on the side. It uses a scissor kick and asymmetrical
underwater arm movements. Sidestroke is not used in swimming competitions and is therefore swum less often
nowadays. However, it is easy to learn and can be a welcome alternative to the more popular strokes. Sidestroke is
one of the swimming strokes used by lifeguards to rescue victims.
Body position: The sidestroke is swum in a horizontal lateral position. The swimmer remains on the same side throughout
the entire stroke cycle. The head is turned sideways and upward, with the face above water all the time.
Arm movement: As the body floats on its side, in the starting position, the lower-lying arm is extended forward underwater,
while the higher-lying arm rests on the side of the body. The arms move simultaneously but perform
different movements.
In the first phase, the lower-lying arm pulls underwater from an extended forward position toward
the chest, and thus, provides propulsion. At the same time, the higher-lying arm bends and recovers toward
the chest. The hands meet in front of the chest.
In the second phase, the lower arm recovers underwater to the extended forward position. At the
same time, the higher arm pushes backward in the water, extends and moves back to the side of the body.
Leg Movement: The sidestroke uses a scissor kick. Initially, both legs are extended. During the recovery, the upper-lying leg
bends forward at the hip, while the lower-lying leg bends back a little at the hip. Both legs bend at the knee.
Then, during the propulsive phase, both legs extend and move back to their starting position. The upper leg
pushes with the back against the water, while the lower leg pushes with the front against the water.
Breathing: Since the head remains above water, breathing is not constrained. But similar to backstroke, it makes sense to
synchronize breathing with arm movements.
One way to achieve this is to inhale when the lower-lying arm pulls back, and then to exhale when the
higher-lying arm pushes back against the water.

6. Elementary Backstroke
Elementary backstroke is a swimming stroke where you swim on your back, using a frog kick/whip kick along with
simple symmetrical underwater arm movements. Elementary backstroke is a beginner’s stroke because it uses a
relatively simple technique and allows for unrestricted breathing. However, some balance on the supine position is
required to be able to remain horizontal. Despite the simple technique, elementary backstroke enables quite
efficient swimming. A disadvantage, however, is that the swimmer cannot look in the direction in which he or she
swims.
Starting Position: The stroke cycle begins floating on the back with the arms at the sides, and the legs extended and drawn
together.
Arm Movement: The hands slide along the sides up to the level of the armpits. Then the arms are extended sideways, and
the hands are made flat with the palms facing the pool wall. After the arms have been extended laterally,
they are brought back to the hips in a straight fashion, pushing against the water and providing propulsion.
Leg Movement: The legs move more or less simultaneously with the arms.
First, starting from the initial position, the legs are spread apart, the knees bent, and the feet pulled up to
the
buttocks. Then, the legs are stretched and brought together. In this second phase, the inside of the legs
and
feet push against the water and provide propulsion.
Breathing: As the face remains above the water at all the time, breathing is unconstrained. However, it is necessary to have
mastered some level of horizontal balance on the back to be able to keep the face above the water.
As with regular backstroke and sidestroke, it makes sense to synchronize breathing with the movements of
the limbs. The most logical approach is to inhale when the arms and legs are spread apart and to exhale
when the arms and legs are brought together.
7. The Combat Sidestroke / Combat Swimmer Stroke
The combat sidestroke is a variant of the sidestroke used by the US Navy SEALs; it is particularly efficient and can
therefore be used for swimming over long distances.

1. The Trudgen / Trudgeon Stroke

The trudgen or trudgeon stroke is an older precursor of the front crawl. It basically consists of a combination of the
front crawl arm stroke with a scissor kick.

Safety Rules in Swimming: (Open waters and Swimming Pools)

Swimming is a great recreational sport that can be enjoyed by people of all ages. But it’s important to know how to
be safe while you’re in the water. The American Red Cross offers these important swimming safety tips you should be
aware of before you head out to the pool or beach:
1. Swim in designated areas supervised by lifeguards.
2. Always swim with a buddy; do not allow anyone to swim alone.
3. Never leave a young child unattended near water and do not trust a child’s life to another child; teach children to
always ask permission to go near water.
4. Have young children or inexperienced swimmers wear approved life jackets around water, but do not rely on life
jackets alone.
5. Maintain constant supervision.
6. Make sure everyone in your family learns to swim well.
7. If you have a pool, secure it with appropriate barriers. Many children who drown in home pools were out of sight for
less than five minutes and in the care of one or both parents at the time.
8. Avoid distractions when supervising children around water.
9. If a child is missing, check the water first. Seconds count in preventing death or disability.
10. Have appropriate equipment, such as reaching or throwing equipment, a cell phone, life jackets and a first aid kit.
11. Know how and when to call 9-1-1 or the local emergency number.
12. Protect your skin. Limit the amount of direct sunlight you receive between 10:00 a.m. and 4:00 p.m. and wear
sunscreen with a protection factor of at least 15.
13. Drink plenty of water regularly, even if you’re not thirsty. Avoid drinks with alcohol or caffeine in them.
14. Learn how to prevent and respond to emergencies. (Enroll in Red Cross home pool safety, water safety, first aid
and CPR/AED courses)

Another top 10 water safety rules/tips to hopefully help you stay safe and have a great time when on the water.

1. Never swim alone: Always make sure someone watches you when you swim. Even adults.
2. Learn to swim: At six months, children should start swimming lessons. Adults who don’t know how should learn to
swim too.
3. Learn to save lives: Parents & caregivers should get certified in CPR & first aid. Always keep a phone ready in
case of emergencies.
4. Look out for others: Always swim with a buddy: call for help when someone is in trouble. Never try rescue alone.
5. Pack a Life Jacket: take Coast Guard-approved life jackets when going to the beach, lake or pool party to float
properly. Never depend on inflatable floaties and toys. They are designed to entertain – not to save lives.
6. Make sure the water is safe: Is the water clear? Can you see the drain at the bottom of the pool? Is someone
responsible watching?
7. Check the pool: Does it have a fence and working gate that stays shut? A weight-bearing pool cover? Without
those, children or pets can fall in easily and drown. Who is the lifeguard or supervisor?
8. “Reach and throw – don’t go!” : Never try to save anyone by jumping in yourself; then two people are at risk. Throw
them something that floats, or grab a pole that reaches them. Yell yell YELL for help and call 911.
9. Never dive in shallow water: Ask the lifeguard or a parent where it is safe to dive. Don’t dive if there’s no one to ask.
10. Obey pool and water safety rules: No running, no eating, no gum, no glass containers. Get out at the first sign of
thunderstorms or lightning. If there is no lifeguard or supervising adult, wait until later to swim.

LESSON 2
Purposes of Swimming:

1. Recreation: Many swimmers swim for recreation, with swimming consistently ranking as one of the physical
activities people are most likely to take part in. Recreational swimming can also be used for exercise, relaxation or
rehabilitation. The support of the water, and the reduction in impact, make swimming accessible for people who are
unable to undertake activities such as running. Swimming is one of the most relaxing activities, water is known to
calm us and can help reduce stress.
2. Health: Swimming is primarily a cardiovascular/aerobic exercise due to the long exercise time, requiring a constant
oxygen supply to the muscles, except for short sprints where the muscles work anaerobically. Furthermore,
swimming can help tone and strengthen muscles. Swimming allows sufferers of arthritis to exercise affected joints
without worsening their symptoms. However, swimmers with arthritis may wish to avoid swimming breaststroke, as
improper technique can exacerbate arthritic knee pain. As with most aerobic exercise, swimming reduces the
harmful effects of stress. Swimming is also effective in improving health for people with cardiovascular problems
and chronic illnesses. It is proven to positively impact the mental health of pregnant women and mothers.
Swimming can even improve mood.
"Water-based exercise can benefit older adults by improving quality of life and decreasing disability. It also
improves or maintains the bone health of post-menopausal women. Swimming is an ideal workout for the elderly,
mainly because it presents little risk of injury and is also low impact. Exercise in the water works out all muscle
groups, helping with conditions such as muscular dystrophy which is common in seniors.
3. Sport: Swimming as a sport predominantly involves participants competing to be the fastest over a given distance in
a certain period of time. Competitors swim different distances in different levels of competition. For example,
swimming has been an Olympic sport since 1896, and the current program includes events from 50 m to 1500 m in
length, across all four main strokes and medley. During the season competitive swimmers typically train several
times a week, this is in order to preserve fitness as well as promoting overload in training. Furthermore when the
cycle of work is completed swimmers go through a stage called taper where intensity is reduce in preparation for
racing, during taper power and feel in the water are concentrated.
The sport is governed internationally by the Fédération Internationale de Natation (FINA), and competition pools for
FINA events are 25 or 50 meters in length. In the United States, a pool 25 yards in length is commonly used for
competition.
Other swimming and water-related sporting disciplines include open water swimming, diving, synchronized
swimming, water polo, triathlon, and the modern pentathlon.
Competition swimming is officiated by referee who has overall control and authority. Starter who starts swimmers
off the starting blocks to begin rave and can call false starts, clerk of course who organises swimmer into heats
based on previous times. Time keeper’s monitors and records time time each swimmer takes to complete the event.
Inspector of turns who monitors swimmers use correct turns and also start and finish of races. Judge of stroke who
observe the correct swimming style is used by all swimmers. Finish judges who make sure swimmers finish in
accordance with the rules.
Open water events are swum in open water examples sea and lake. Distances include 5km, 10km and 25km for
both men and woman. Only 10km is n Olympic event.

4. Safety - As a popular leisure activity done all over the world, one of the primary risks of swimming is drowning.
Drowning may occur from a variety of factors, from swimming fatigue to simply inexperience in the water. From
2005 to 2014, an average of 3,536 fatal unintentional drownings occurred in the United States, approximating 10
deaths a day.
To minimize the risk and prevent potential drownings from occurring, lifeguards are often employed to supervise
swimming locations such as pools and beaches. Different lifeguards receive different training depending on the
sites that they are employed at; i.e. a waterfront lifeguard receives more rigorous training than a poolside lifeguard.
Well-known aquatic training services include the National Lifesaving Society and the Canadian Red Cross, which
specialize in training lifeguards in North America.
5. Occupation Some occupations require workers to swim, such as abalone and pearl diving, and spearfishing.

Swimming is used to rescue people in the water who are in distress, including exhausted swimmers, non-swimmers
who have accidentally entered the water, and others who have come to harm on the water. Lifeguards or volunteer
lifesavers are deployed at many pools and beaches worldwide to fulfill this purpose, and they, as well as rescue
swimmers, may use specific swimming styles for rescue purposes.
Swimming is also used in marine biology to observe plants and animals in their natural habitat. Other sciences use
swimming; for example, Konrad Lorenz swam with geese as part of his studies of animal behavior.
Swimming also has military purposes. Military swimming is usually done by special operation forces, such as Navy
SEALs and US Army Special Forces. Swimming is used to approach a location, gather intelligence, engage in
sabotage or combat, and subsequently depart. This may also include airborne insertion into water or exiting a
submarine while it is submerged. Due to regular exposure to large bodies of water, all recruits in the United States
Navy, Marine Corps, and Coast Guard are required to complete basic swimming or water survival training.
 Swimming is also a professional sport. Companies sponsor swimmers who have the skills to compete at the
international level. Many swimmers compete competitively to represent their home countries in the Olympics.
Professional swimmers may also earn a living as entertainers, performing in water ballets.
6. Locomotion - Locomotion by swimming over brief distances is frequent when alternatives are precluded. There
have been cases of political refugees swimming in the Baltic Sea and of people jumping in the water and swimming
ashore from vessels not intended to reach land where they planned to go.
Basic Skills in Swimming
To swim smoothly, co-ordination of the entire body is a must. One needs to focus on the movement of the legs and arms, as
well as breathing control and swimming strokes. So, to expertise the skill of swimming you must start with the basics. Here
are 5 basic swimming skills beginners need to learn:

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.

Learn to Glide (Swimming pool)

Gliding through the water is an essential skill to master before you even consider kicking and paddling, according to
Starfish Aquatics Institute, a nationally recognized learn-to-swim curriculum provider. Gliding helps you to get used
to the sensation of moving through the water headfirst.
Try gently pushing off the side wall of the pool with your arms stretched out in front of your head. Keep your head
face-down in the water and glide until you slow down
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.

Officials
There are several types of officials, which are needed to manage the competition.
Referee: The referee has full control and authority over all officials. The referee will enforce all rules and decisions of FINA
and shall have the final answer to all questions relating to the actual conduct of anything regarding the meet, as well as the
final settlement of which is not otherwise covered by the rules. The referee takes overall responsibility for running the meet
and makes the final decisions as to who wins each race. Referees call swimmers to the blocks with short blasts of his or her
whistle. This is the signal for the swimmers to stand next to their blocks. Then the referee will blow a long whistle that will tell
the swimmers to step on the block. For backstroke events, the long whistle is the signal for the swimmers to jump into the
water. The referee will then blow another long whistle, signalling the swimmers to grab the gutter or the provided block
handle. Finally the referee will hand over the rest to the starter by directing his or her hand to the starter.
Starter: The starter has full control of the swimmers from the time the referee turns the swimmers over to him/her until the
race commences. A starter begins the race by saying, "Take your mark." At this point, the swimmers will get into stationary
positions in which they would like to start their race. After all swimmers have assumed their stationary position, the starter
will push a button on the starting system, signaling the start of a race with a loud noise (usually a beep or a horn) and flash
from a strobe light. A starter sends the swimmers off the blocks and may call a false start if a swimmer leaves the block
before the starter sends them. A starter may also choose to recall the race after the start for any reason or request the
swimmers to "stand", "relax" or "step down" if he or she believes that (a) particular swimmer(s) has gotten an unfair
advantage at the start.
Clerk of course: The clerk of course (also called the "bullpen") assembles swimmers prior to each event, and is responsible
for organizing ("seeding") swimmers into heats based on their times. Heats are generally seeded from slowest to fastest,
where swimmers with no previous time for an event are assumed to be the slowest. The clerk of the course is also
responsible for recording and reporting swimmers who have chosen to "scratch" (not swim) their events after they have
signed up or qualified to a semifinal or final. The clerk is also responsible for enforcing rules of the swim meet if a swimmer
chooses to not show up ("No show" - NS) his or her events.
Timekeepers: Each timekeeper takes the time of the swimmers in the lane assigned to him/her. Unless a video backup
system is used, it may be necessary to use the full complement of timekeepers even when automatic officiating equipment
is used. A chief timekeeper assigns the seating positions for all timekeepers and the lanes for which they are responsible. In
most competitions there will be one or more timekeepers per lane. In international competitions where full automatic timing
and video placing equipment is in use timekeepers may not be required.
Inspectors of turns: One inspector of turns is assigned to one or more lanes at each end of the pool. Each inspector of turns
ensures that swimmers comply with the relevant rules for turning, as well as the relevant rules for start and finish of the
race. Inspectors of turns shall report any violation on disqualification reports detailing the event, lane number, and the
infringement delivered to the chief inspector of turns who will immediately convey the report to the referee.
Judges of Stroke: Judges of stroke are located on each side of the pool. They follow the swimmers during their swim back
and forth across the pool. They ensure that the rules related to the style of swimming designated for the event are being
observed, and observe the turns and the finishes to assist the inspectors of turns.
Finish judges: Finish judges determine the order of finish and make sure the swimmers finish in accordance with the rules
(two hands simultaneously for breaststroke and butterfly, on the back for backstroke, etc.)
If an official observes a swimmer breaking a rule concerning the stroke he or she is swimming, the official will report what
they have seen to the referee. The referee can disqualify (or DQ) any swimmer for any violation of the rules that he/she
personally observes or for any violation reported to them by other authorised officials. All disqualifications are subject to the
decision and discretion of the referee.
Those who are disqualified may choose to protest their disqualification. Protests are reviewed by a panel of officials instead
of the deck referee or stroke judges who may have made the initial disqualification report.

Some gadgets that can be used in Swimming

Swimsuit
Competitive swimwear seeks to improve upon bare skin for a speed advantage and coverage. In 2009, FINA rules and
regulations were altered and suits made with polyurethane were banned because they made athletes more buoyant. These
rules also banned suits which go above the navel or below the knee for men and suits which extend past the shoulders or
cover the neck for women.

Swim cap
A swim cap (a.k.a. cap) keeps the swimmer's hair out of the way to reduce drag. Caps may be made of latex, silicone,
spandex or lycra.

Goggles
Goggles keep water and chlorine out of swimmers' eyes. Goggles may be tinted to counteract glare at outdoor pools.
Prescription goggles may be used by swimmers who wear corrective lenses.

Swim Fins
Rubber fins are used to help kick faster and build strength and technique, but are illegal in a race. They also improve
technique by keeping the feet in the proper position while kicking.

Drag suit
Swimmers use drag suits in training to increase resistance. This allows a swimmer to be challenged even more when
practicing and let the swimmer feel less resistance when racing. Drag suits are not used in competitive races.

Hand paddles
Swimmers use these plastic devices to build arm and shoulder strength while refining hand-pulling technique. Hand paddles
attach to the hand with rubber tubing or elastic material. They come in many different shapes and sizes, depending on
swimmer preference and hand size.

Kickboard
A kickboard is a foam board that swimmers use to support the weight of the upper body while they focus on kicking. Kicking
is the movement of the legs only which helps to increase leg muscle for future strength.

Pull buoy
Often used at the same time as hand paddles, pull buoys support swimmers' legs (and prevent them from kicking) while
they focus on pulling. Pull buoys are made of foam so they float in the water. Swimmers hold them in between the thighs.
They can also be used as a kickboard to make kicking a little harder.

Ankle bands
Improving balance will minimize the need for this kick to provide an upward, instead of a forward vector, and in some cases
completely corrects the kick. Using an ankle band will have the immediate effect of turning off your kick, which then forces
you to make efforts to correct your balance. If you are successful in discovering these, then the ankle band has done part of
its job.

Snorkel
A snorkel is a plastic device that helps swimmers breathe while swimming. This piece of equipment helps the swimmer
practice keeping their head in one position, along with training them for the proper breathing technique of breathing in
through the mouth and out the nose. This technique is the opposite of a common runner's breathing pattern, which is in the
nose and out the mouth.

Tempo trainer
A beeping clock attached to a swimmers cap or goggles helps maintain a certain arm tempo or speed. As each beep is
heard, the next stroke, or cycles of strokes, should be taken.

Zoomers
A type of rubber swimming fins, zoomers are cut off fins with the holes in the bottom. They help make the swimmer kick
faster, but at the cost of working harder.

LESSON 3
HAZARDS IN SWIMMING:
TOP SWIMMING POOL HAZARDS

Drowning: Even shallow water can be very dangerous for those who do not know how to swim. If no adults are present to
supervise swimmers, there’s an increased risk that the smallest accident could turn serious. Owners must have lifesaving
equipment near the swimming pool and have a fence around it to limit access.
Solid pool covers: Many swimming pool owners use solid covers anchored by water bags to keep the pool covered during
the off-season. If the pool has yet to be opened this year, these covers can be very dangerous to small children and
animals, as they can easily get trapped under the cover if they accidentally trip and fall into the pool.
Diving board accidents: Diving boards can be fun for swimmers to jump from, but also very dangerous if used improperly.
Swimming pool owners should enforce basic rules such as no diving when too many people are in the pool, no drinking
alcohol and diving, and no diving if the pool isn’t deep enough to not risk injury.
Harmful Pool Cleansing Chemicals. Sure, we all want to swim in water that has been properly treated with the right
combination of cleansers. However, some of those same cleansers can also pose health risks. If you can smell chlorine,
the pool is over-chlorinated. In addition, those same pool cleansers can cause harm to younger children if they are stored
improperly. Ensure any chemicals (chlorine or pH down acids) are stored away from children’s reach and in a cool, dry
place.
Electrical Exposure. To ensure a safe pool environment, cleaning mechanisms used are typically electric. All electrically
powered equipment has the potential to introduce stray electrical current into the pool. Following all of the posted rules and
regulations for pool safety either posted by a pool manager, or your personal pool, is key to remaining safe and avoiding
electric shock. In addition, knowing the signs of electrical exposure is part of prevention against electrical exposure.
Dangerous drains: Powerful suction of pool or spa main drains can potentially lead to entrapment injuries. The Virginia
Graeme Baker Pool & Spa Safety Act requires public pools to replace single main drains with much safer dual main drains
and/or install sensoring equipment to turn pumps off if entrapment occurs.
Slip and fall injuries: It is the responsibility of the pool owner to keep the area around the pool safe and dry for people to
walk on. They must warn everyone near the pool to walk slowly and beware of puddles, to make them aware of the safety
risk.

Swimming pool accidents can result in serious bodily harm, such as spinal cord injuries, brain damage, and even death. It’s
important for those who own these fun ─ yet potentially dangerous ─ popular summer gathering spots to take the
responsibility very seriously.
A responsible adult should always be on hand to watch out for the well-being of swimmers and take action on a moment’s
notice if needed.

The summer is the perfect time to visit the beach. There’s nothing better than packing up the car, bringing a cooler full of
snacks and drinks, and setting up the umbrella on your own little stretch of paradise. While beach days are normally fun for
the whole family, they can turn sour quickly if beach hazards are present.

We’ve gathered a list of the 10 most common and dangerous beach hazards below so you can be prepared this summer.

1. Rip Currents
The first beach hazards on our list are rip currents. This is the
most important beach hazard you can learn about this summer.
Rip currents account for 80% of rescues performed by lifeguards. In
fact, rip currents claim at least 100 lives each year. But what
exactly is a rip current? It’s a strong, narrow current flowing
outward from the beach through the surf zone and presents a
hazard to swimmers.

Rip currents are tricky, but you can tell where one is by monitoring
the surf zone. If there is an area where waves aren’t breaking (a
break in the pattern of incoming waves), that is most likely a rip
tide.

Other characteristics include:

Occurring near structures like piers or jetties
Occurring in low spots or breaks in sandbars
A channel of churning, choppy water
Noticeably different water color
Line of foam, seaweed or debris moving steadily seaward

If caught it a rip current, experts say don’t fight the current directly. It can be hard not to panic at the current takes you out to
sea, but the best thing you can do is swim out of it. You can float to conserve energy as well. To swim out of a rip current,
swim parallel to the shore. NEVER try to swim directly against the current. This will only tire you out.

2. Structures

The second beach hazards on our list are structures in the water.
Piers, jetties, and groins all pose a risk to swimmers. Not only can
waves knock you into these areas and injure you, but as mentioned
above, these are prime environments for rip currents to occur. Always
swim in designated areas and monitor your surroundings. If a small
current is bringing you closer to a structure, act before you are too
close. If you need help, always signal for a lifeguard.

3. Swimming Without a Lifeguard

That brings us to our next point: Always swim with a lifeguard. Swimming
without a lifeguard at a location with breaking waves is a huge beach
hazard. Ocean and large lakes may seem harmless, but rip currents,
large waves, and injuries can happen quickly. You may think you are
safe because there are other people around, but you are safer with
someone there who knows what they are doing.
Before you go to the beach, research the lifeguard hours of operations.
Make sure you swim within the designated area and listen to their instructions. It’s never cool to put yourself or others in
danger, so be smart!

4. Lightning

Something that lifeguards often blow their whistles for at the beach is
lightning. Lightning strikes are common beach hazards that can be very
dangerous for swimmers and sunbathers alike.
Lightning is known to strike over 12 miles away from a storm. If you’re on the
beach and you hear thunder, you are already in danger of lightning striking
you. A lot of times, storms coming from the mainland will catch sunbathers
who are facing the ocean off guard. The water and the open beach are two
places you do not want to be during a thunderstorm.
While some beaches are lucky enough to have lightning alert systems, a lot of beaches don’t prioritize lightning safety. To
prevent lightning-related injuries and deaths while on the beach, use a weather tracking app, pay attention to your
surroundings, and listen to on-duty lifeguards.
If you’re part of the decision-making crew to install an outdoor alerting system at your local beach, take a look at this case
study from a waterfront community in Florida.

5. Drowning

The next beach hazard on our list is simple but deadly: Drowning. You may think
you’re not the typical candidate for a drowning victim, but there is no typical
candidate. Drowning kills both the young and old, experienced swimmers and inexperienced swimmers, and people at both
ocean and lake
beaches.
Here are a few tips to protect yourself from drowning:
Never swim alone
Always swim near a lifeguard
Know your swimming ability
Stay away from rip tides
Take frequent breaks
Do not swim if you are weak from an illness or injury

6. The Sun

The next beach hazard is another one you may overlook: The sun. The
beach is one of the most common places to get sunburn. The sun’s
strong UV Rays can cause sunburn, eye problems, and even skin
cancer. Protect yourself this summer by using sunscreen the correct way,
which includes:
Using a broad spectrum sunscreen
Applying at least 30 minutes before you are exposed to the sun
Reapplying at least every 2 hours or after you sweat/go in the water.
Using at least an ounce of sunscreen every time you apply
In addition, you can also sit under an umbrella, wear tightly woven clothing, and wear sunglasses to protect yourself.

7. Dehydration

Picture this: You’re out on the beach all day, soaking up the sun, sweating from the
heat, and laughing with friends and family. Then you go for a quick swim and
suddenly feel lightheaded. You notice you aren’t swimming anymore and you feel
weak. You could be suffering from heat exhaustion, brought on by dehydration.
Hydrating is extremely important every day, but even more so when you are busy
exerting yourself in the hot sun. A day at the beach can be very distracting and a lot of the time people don’t even notice
they are getting dehydrated there. Make sure you pack plenty of water and refuel throughout the day.

8. Pollution

Unfortunately, pollution is the next hazard on our list. Swimming at beaches with
pollution in the water or sand can make you ill. It happens in a number of
different ways, but they can all injure you or make you sick.
Polluted runoff and untreated sewage released into the water can expose
swimmers to harmful pathogens.
Pollution can also come from high concentrations of farm animal waste. After runoff pollutes waterways, it can be carried to
beaches and swimming areas.
The last main reason for beach pollution is people who visit the beach and carelessly leave trash or animal waste behind.
Clean up your beaches this summer and be on the lookout for hazards. Lifeguards will often let you know if there is
biological or chemical waste in the water. Keep a look out for hazard signs.

9. High Winds

The next hazard on our list is the wind. While you might think this is a weird
entry on our list, it actually makes a lot of sense.
According to NOAA, waves are most created by energy passing through water. The higher the energy, the larger the waves
of water are going to be. If it’s a particularly windy day, keep an eye on the surf and know what size waves your swimming
ability can handle.
Especially severe waves are caused by dangerous weather conditions, like hurricanes. These produce storm surges, or a
series of long waves that are created far from shore in deeper water and
intensify as they move closer to land. If a hurricane is moving towards your
area, be safe and stay off the beach, piers, and other surrounding areas.
10. Wildlife

The last beach hazards on our list is wildlife. Did you know you are more likely to be struck by lightning than you are to be
attacked by a shark? While sharks aren’t necessarily a problem for most swimmers, there are other, more common animals
that can be dangerous. For example, jellyfish produce a painful sting and sea urchins can be deadly.
While beach wildlife isn’t exactly a hazard to most humans, humans can be a hazard for certain sea creatures. Leave
crustaceans, fish, sting rays, shellfish, and seagulls alone this summer. If you like to fish, remember not to fish where people
are swimming.
Remember not to feed seagulls. After you feed them they will follow you and have even been known to fly away with
belongings and raid coolers full of snacks. To keep the seagulls at bay, remember to throw your trash out in the designated
areas.

LIFE SAVING:
Lifesaving is the act involving rescue, resuscitation and first aid. It often refers to water safety and aquatic rescue; however,
it could include ice rescue, flood and river rescue, swimming pool rescue and other emergency medical services. Lifesaving
also refers to sport where lifesavers compete based on skills, speed and teamwork. Lifesaving activities specialized in
oceanic environment is called surf lifesaving or coastal lifesaving. Those who participate in lifesaving activities as a
volunteer are called lifesavers, and those who are employed to professionally perform lifesaving activities are called
lifeguards.
Life saving has become a growing sport in many countries. The sport can be played indoors in swimming pools or outside
on beaches, in the same way that you get pool lifeguards and beach lifeguards. Life saving sport is one of few sports that
has a humanitarian purpose: to train better life savers and life guards.

Self rescue is a lifesaving skill taught to children from crawling age upwards in the water. In a fun environment we teach
your child to roll over from a life-threatening face down position, to independently floating face up and breathing, without
panic and swim to safety or to remain in that position until help arrives.
While programs differ by nation, survival swimming generally consists of learning the minimum skills need to survive an
unexpected fall into deep water: • Roll into deep water and surface with head above water. • Any action to keep head above
water for a period of time, including treading water, for 30 to 90 seconds.

International Life Saving Federation

The International Life Saving Federation (ILS) was established on 27 March 1910 in Paris, France. The ILS is primarily
known as the world authority and head in the global effort to "prevent drowning and regroups national life saving
organization/ federations aiming at improving water safety, water rescue, lifesaving and lifeguarding and lifesaving sport.

Prevention Strategies

Officials say you can’t stress enough the rules for pool safety. The more times they are mentioned, the more likely they are
to be followed. Here are some of the most important rules to swim by:
Instruct baby-sitters about potential pool hazards to young children and about the use of protective devices, such as door
alarms and latches. Emphasize the need for constant supervision.
Never leave a child unsupervised near a pool. During social gatherings at or near a pool, appoint a “designated watcher” to
protect young children from pool accidents. Adults may take turns being the “watcher”. Otherwise, adults may become pre-
occupied and assume someone else is watching the children.
If a child is missing, check the pool first. Seconds count in preventing death or disability. Go to the edge of the pool and
scan the entire pool, bottom and surface, as well as the pool area.
Do not allow a young child in the pool without an adult.
Do not consider young children to be drown-proof because they have had swimming lessons or are wearing a life jacket.
Do not use flotation devices, such as water wings, as a substitute for supervision.
Learn CPR. Baby-sitters and other caretakers, such as grandparents and older siblings, should also know CPR.
Keep rescue equipment by the pool. Be sure a telephone is poolside with emergency numbers posted nearby.
Remove toys from in and around the pool when it is not in use. Toys can attract young children to the pool.
Never prop open the gate to a pool.
Keep CD players, radios, and other electrical devices away from pools or nearby wet surfaces.
Stay out of the pool during rain, thunder, and lightning storms.
No glass of any kind in the pool area.
No running, pushing, wrestling or disturbance in the pool area.
No chewing gum permitted in the pool area.
Don’t let long hair get near a pool outlet. The suction can cause hair or body entrapment and drowning.
Have a First Aid kit with resuscitation equipment (i.e. Personal Resuscitation Mask or Personal Resuscitation Shield) and
Body Substance Isolation equipment at poolside.
Never swim alone.
No jumping or diving in the shallow area of the pool.
Don’t allow children to “play” as though they are drowning – a false alarm might delay a rescue in the event of a real
emergency.
When diving, always enter the water with your arms extended firmly overhead and keep your hands together to protect your
head. Never dive in less than 9′ of water and always have at least 25′ of clearance in front of you before you dive. Diving
into shallow water can result in cervical spine injuries causing permanent paralysis. Never dive into an above-ground pool.
Avoid the use of alcohol or other drugs around the water.

LESSON 4
WATER SAFETY
Key safety tips for staying safe near water
The following are some key safety tips for staying safe near water:
 Alcohol and swimming do not mix - stay out of the water if you have been drinking.
 Always watch your child while at the beach, lake or other natural bodies of water.
  Never let older children swim in unsupervised areas like quarries, canals or ponds.
 Do not swim near motor boats, jet skis or other power vehicles.
 Never interfere with lifesaving equipment - you might need it yourself.
 Learn to spot and keep away from dangerous water.
 Take safety advice - heed notices which warn you of the danger.
 Children should always visit open water sites with a grown-up.
 Swimming anywhere other than at purpose built and supervised swimming pools is highly dangerous and is not
recommended, unless as part of an organised club.

Swimming Pool Safety

A pool is 14 times more likely than a motor vehicle to be involved in the unintentional death of children aged 4 and under.
To prevent a child drowning in swimming pools, abide by the following:
 Never leave your child alone in or around a swimming pool or a spa
 Keep a telephone, emergency phone numbers and rescue equipment at the poolside
 Teach children water safety habits. Children should not run, push others under water, jump on others, dive or jump
in shallow water or swim during lightning storms or other bad weather
 Teach children how to swim. Enrol children in swimming lessons taught by qualified instructors when your child is
ready, usually after age 3. But keep in mind that lessons don't make your child 'drown-proof'

The Water Safety Code

 During the school holidays, and in particular in hot weather, increasing numbers of children put themselves at risk of
drowning.
 To keep yourself safe, when you are in, on or beside water, always follow the Water Safety Code.
 Spot the dangers! Water may look safe, but it can be dangerous. Learn to spot and keep away from dangers. You
may swim well in a warm indoor pool, but that does not mean that you will be able to swim in cold water.
 The dangers of water include:
 Hidden currents
 It can be deep
 No lifeguards
 Very cold temperatures
 It is difficult to estimate depth
 Water pollution may make you ill
 It can be difficult to get out (steep slimy banks)
 There may be hidden rubbish like shopping trolleys or broken glass

Types of Swimming Pool Dangers

Hundreds of people - many of them young children - are injured or killed in swimming pool accidents each year. There are
many types of dangers to be aware of, but fortunately there are also many precautions that can virtually eliminate the risks
associated with pools.

Drowning is the most familiar pool danger but it is also the most preventable. Individuals can drown in very short periods of
time, and even near-drowning accidents can result in permanent debilitating injuries. To minimize the risk of drowning:
a. Install pool safety fences and covers to limit pool access.
b. Arrange swimming lessons for everyone who will use the pool.
c. Always supervise children while the pool is being used.
d. Be aware of the pool depth and follow "no diving" restrictions in shallow pools.
e. Keep lifesaving equipment close to the pool at all times.
f. Stress proper pool behavior and limit horseplay.

Disease - Many types of bacteria can survive quite happily in swimming pools, circulating among different swimmers to
spread illness. To avoid potential diseases:
a. Keep the pool water properly filtered and chemically treated at all times.
b. Refrain from using a pool if you are sick or have an open wound.
c.
d. Do not allow children wearing diapers to use the pool unless they are wearing swim diapers.
e. Keep pets out of the pool.
f. Use a shower or hose to rinse your entire body before and after using the pool.
g. Do not swallow pool water.
h. Avoid swimming pools that appear to have questionable cleanliness standards.
Chemical Exposure - The chemicals used to keep pools clean and safe can be dangerously toxic in high amounts. Chlorine,
for example, can dry and irritate skin as well as aggravate asthma. These chemicals can also kill the body's naturally
beneficial bacteria if water is swallowed, potentially causing digestive problems and lowered immunity. To avoid the
chemical contamination dangers of swimming pools:
a. Keep chemical treatments at the proper level.
b. Do not increase chemical treatments to compensate for a dirty pool.
c. Follow instructions carefully when treating a pool.
d. Keep pool chemicals properly stored and out of reach of children to avoid accidental poisonings.
e. Store chemicals in a cool, dry place to avoid landscape contamination or risk of fire.

Electrical Shock - Both water and chlorine are excellent conductors of electricity, making swimming pools very hazardous in
unsafe electrical conditions. To avoid the risk of electrical shock when using a swimming pool:
a. Do not keep ungrounded electrical equipment - stereos, grills, lawn equipment, etc. - near the pool.
b. Use only ground circuit fault interrupter (GCFI) outlets in the pool area.
c. Stay out of the pool during lightning storms.

Food Problems - A picnic or snacks by the pool is nearly as much of a summer tradition as swimming itself, but food near
the pool risks contamination of the water and other hazards. To avoid problems when food is combined with the pool:
a. Do not drink alcohol when swimming because it can impair the ability to judge distances as well as the
physical coordination necessary to swim.
b. Do not swim for at least 30 minutes after consuming a heavy meal.
c. Do not use glass containers or sharp utensils in the pool area.
d. Keep food out of the pool to avoid overtaxing the filtration system.

Sunburn - Individuals who spend a lot of time at the swimming pool frequently develop golden tans, but at the same time
overexposure to the sun's radiation drastically increases the risks of skin cancer. Furthermore, sunburns can be painful and
can create open sores and blisters that can become infected. To avoid too much sun:
a. Stay in shaded lounging areas when not in the pool.
b. Apply water-resistant sunscreen every two hours while using the pool.
c. Avoid staying in the sun in the late morning and afternoon hours when the sun's rays are strongest.
d. Wear swimsuit covers to limit the amount of exposed skin.

Pool Toys - From water guns and inflatable lounges to buoys and basketball hoops, pool toys offer hours of fun
entertainment for swimmers. There are risks associated with these toys, however, that can add to the swimming pool
dangers that players face. To avoid pool toy problems:
a. Use only toys designed for use in swimming pools.
b. Store toys away from the pool area when not in use.
c. Pool toys, including water wings, are not meant to be used as lifesaving devices and are not substitutes for
flotation devices.

Inflatable Dangers - Small inflatable pools have their own set of risks that parents should be aware of. These pools can
become lopsided and unbalanced, and because many of them are filled from a standard hose they do not contain the
filtered, treated water that standard swimming pools do. Furthermore, inflatable pools can collapse or blow away in severe
weather. To avoid these risks with inflatable pools:
a. Inspect the pool regularly for weak points, tears or punctures.
b. Do not exceed the recommended weight and other use tolerances for the pool.
c. Anchor the pool securely in a flat, stable location to prevent tips.
d. Drain the pool daily to avoid contamination from standing water.

Do's and Don'ts of Swimming

1. Don't leave children unattended/unsupervised around any water source. This includes swimming pools, open water
(ocean, lake, etc.) anything that can hold water up to an inch or more. If the mouth and nose can be covered, then
supervise your child around that water source. If in a large gathering, designate an adult to oversee the swimming
area when children are present. The best way to ensure that no one gets hurt is to keep a close eye on your
children at all times, no matter how old they are.
2. Walk, don't run on the pool deck. Trips and falls happen all of the time and can result in a cut, scrap or a broken
bone if you're not careful. Pool decks can become slippery when water is present, and falling into the pool can
present another challenge for staff and parents around. Carefully walk around the pool deck to avoid any trips or
falls.
3. Don't leave pool unsecure or unlocked when not in use. An unlocked gate or pool left open for anyone to get in is
asking for trouble. Always double-check locks and gates before closing down a pool whether that's a facility, home
 pool or blow up pool in your backyard. Taking that extra step of securing your pool will keep accidents or a death
from happening.
4. Don't forget to stay hydrated. Keep a water bottle filled and close by when doing any sort of physical activity like
swimming. Staying hydrated will help in reducing heat related emergencies such as heat cramps, heat exhaustion,
and heat stroke. This will help keep the body regulated with temperature and keep the body cooled down during
those hot summer days.
5. Don't let the pool get dirty or have unbalanced chemicals. This can result in sickness if not kept up on regularly. A
dirty pool is unsightly and isn't inviting to guests or family members and can also become a hazard as to what is in
the pool when children are trying to swim. Checking the chemicals for chlorine and PH on a daily basis will keep
your guests safe from sickness and your water crystal clear.
6. Don't dive headfirst into a water source. Head and neck injuries can happen at a moment's notice and an
emergency can ensue. Check the pool deck to see if diving is allowed or ask a staff member before attempting to
dive. Even if your child is small always have them enter the water feet first.
7. Don't forget the sunscreen and to reapply every two hours, or when exiting the water for a long period of time. If
you have time at home, apply sunscreen before putting on swim wear; this will allow you to take your time and
cover all of the exposed skin. Plus, when you get to the swimming pool, the kids don't have to wait impatiently to
get in—they can just enjoy the fun right away!
8. Don't swim alone. When children are still learning, they should always be within arm's reach of an adult - even if
they think they can swim on their own with floatation devices on. Floaties give parents a false sense of security
when it comes to the pool, and they should still be within arm's reach of their child at all times. Along with children,
adults shouldn't swim alone either. Accidents happen and swimming alone is never a good idea. Have a buddy
system in place while swimming so you can keep an eye on each other. Also, who wouldn't want to enjoy the pool
with a friend or family member?!
9. Don't horseplay in the pool. Chicken fights, wrestling moves or any sort of horseplay that could cause a drowning
or restrict the air to the lungs can be dangerous. Everyone wants to have fun but let's stay safe at the same time.
10. If you see something in the pool say something immediately. Parents observing and watching over the water might
not know the difference between a towel at the bottom of the pool or a child at the bottom. Drowning is usually
silent and isn't what you would typically see in movies of someone screaming for help. Always stay vigilant, know
who is swimming and who is out of the pool and if you see anything at the bottom of the pool always let an adult
know so they can inspect and get it out quickly.
Top 10 Water Safety Tips for Families
Water safety encompasses a person's behavior in and around the water. Before taking your kids to the pool, beach or
lakeshore, teach them these 10 basic water safety tips to ensure a safe and pleasant water experience.
1. Never Swim Alone
Swimming should only happen when a lifeguard is on duty. Lifeguards don't just watch the people in the pool, lake or ocean.
Their job is also to watch the water and advise swimmers on any safety concerns and questionable conditions that might
arise. They are also trained to respond quickly when something happens.
In addition to swimming with a lifeguard nearby, a good rule of thumb — for children and adults — is to use the buddy
system while swimming. Instruct your child to always swim with a friend or sibling so they can look out for one another if
their parents aren't physically in the pool with them. Besides being more fun to swim with a friend, this also ensures there is
someone who can go for help if something goes wrong.
2. Supervise Children When They’re in the Water
We understand that parents need to relax too. But when your children are in the water, it's time to be alert. As a general rule
of thumb, a parent should be within arm's reach of a young child at all times. This rule is true whether they're swimming in a
pool, lake, ocean or bathtub. Parents of older children should stay close and keep eyes on their children at all times. Even
ones who are strong swimmers need supervision because they're prone to trying tricks, flips and dives — all things that can
be dangerous in the water.
The best way to remain vigilant when your children are swimming is to put your phone away, and simply enjoy hanging out
with each other! If other adults are present, you can take turns watching the pool, so everyone gets an equal chance to
relax. Working together to protect your children is the best way to prevent an accident.
3. Don’t Play Breath-Holding Games
While swimming, children shouldn’t hold their breath for a long time, as this can cause drowning and has several other
severe risks. Make sure children understand competing to see who can hold their breath underwater, and other similar
games, can be dangerous and should not be part of any water-related activities.
If a swimmer holds their breath too long or hyperventilates before going underwater — meaning they are breathing deeper
or faster — they are at a higher risk of passing out underwater. Children who swim competitively should learn proper
breathing techniques to avoid problems during practices or meets.
4. Always Wear a Life Vest
Young children or inexperienced swimmers should always wear a Coast Guard-certified life jacket around water. There are
plenty of products on the market claiming to help children stay afloat, such as water wings, floaties, pool noodles, etc., but
these are not a substitute for life preservers or lifesaving devices in a genuine emergency. Use these products only when a
parent or trustworthy adult is within arm's length of the child using them.
Also, remember a life jacket or other flotation device should never be an excuse to ignore other water safety guidelines. Life
jackets alone are not enough when it comes to staying safe around water.
5. Don’t Jump in the Water to Save a Friend
If a child sees their friend struggling to keep their head above water, their first instinct may be to jump in to help. However,
doing so could lead to both people drowning. The Y’s Safety Around Water program recommends the “reach, throw, don’t
go” technique, which involves using a long object to pull a struggling swimmer to safety. By using this technique, children
can help their friend without putting themselves at risk.
6. Enter the Water Feet First
Severe injuries can occur when kids jump or dive headfirst into shallow water. Make sure your child understands the proper
way to enter and exit the pool. If they're interested in jumping and diving, make sure to teach them the correct way to do it,
as well as point out the areas where it is safe to do so. If your pool does not have an area designated for diving, do not
allow it, no matter how deep the water.
7. Stay Away From Pool Drains
Children's hair, bathing suits and even limbs have become stuck in broken or faulty drains, which can lead to drowning or
serious injury. Teach children to stay away from these areas in pools, especially if a drain is missing a cover or appears
otherwise broken. If you notice one that seems to be operating incorrectly, report it immediately.
8. Stay Within Designated Swim Areas
Whether you're swimming in a pool, ocean or lake, staying within the designated swim areas is vital to staying safe. Teach
children about ropes and why people use them to divide a pool. Never encourage a child to swim in water deeper than their
abilities will allow, and, especially if you're swimming in a lake or ocean, always follow guidelines local lifeguards have
established. They are familiar with the water and, in the case of lakes and oceans, know enough about how it changes from
day to day to make wise and up-to-date safety recommendations.
9. Avoid Using Alcohol
This advice applies mainly to older children and parents. As children become teens, talking with them about alcohol
becomes more and more essential. Alcohol impairs judgment, coordination and balance. It affects a person's ability to swim
well, and it can even lower body temperature. Images of teens and young adults enjoying alcohol poolside are common on
television and in movies, leaving your real-life teens a dangerous picture to copy, so make sure your teens understand the
truth behind mixing water play with alcohol.
Parents should also use caution. Never consume alcohol while you're supervising your children in the water. Not only can it
cause you to become distracted, but it could leave you unable to function appropriately if an emergency should happen.
10. Learn CPR
While we hope your family will follow all these guidelines and stay safe in the water, the unfortunate truth is that accidents
happen. If a drowning incident or pool-related accident occurs, bystanders are typically the first available to react and
respond. As a parent supervising children, it's critical for you to be familiar with lifesaving techniques, including CPR for
children and adults. Knowing how to perform CPR can be the difference between life and death. Get your CPR certification
— and keep it up to date — through the American Red Cross, your local hospital or other community organizations.
Teach Your Kids to Be Safe in the Water
Sometimes parents listen to these rules and guidelines, internalize them and act on them without ever telling their children
what we're doing and why. Be honest with your child about why they must wear a life vest. Explain why they should never
swim when you aren't with them. Talk to them about the importance of avoiding deep or murky water. By being honest and
upfront with your children, you'll help them apply more of what they've learned as they grow.
Just like you teach your children to look both ways before they cross the street, it's essential to teach your children how to
be safe around water. You can accomplish this by sharing the water safety tips outlined above, but putting them into
practice will cement these concepts and ensure you have prepared your child to swim safely.

Water Safety Devices

Earlier, we mentioned pool noodles, floaties, loungers and inflatable toys aren't a replacement for a Coast Guard-
approved life vest. This statement can often lead to confusion for parents because they mistakenly believe these items will
protect their children in the water.
Inflatable toys, floaters and water wings are teaching aids while children learn to swim. They are best for occasions
when a child is under adequate adult supervision, meaning an adult is within arm's length and able to intervene if a child
begins to struggle. Used correctly, they can help a child build confidence as they explore the water and learn about both
their abilities and limitations.
As a parent, your job is to know the difference and understand the risks of using these items. Unfortunately, some
people assume these flotation devices will save a child if they begin to drown or something else happens in the pool.
There is no substitute for a life vest. None of the items listed above will keep a child from drowning or save a child if
they begin to struggle in the water.

Swimming Equipment
 Here’s a full rundown on the swimming equipment you will need to dominate the pool, as well as our top picks for
types of swimming accessories that work best.
The swim pool can be a daunting place for the beginner swimmer. Beyond the whole technical and speed aspects
of swimming, which will cause you confusion and accomplishment no matter how good you get, there are also the
swimming gear considerations.
What kind of goggles should you wear? What kind of cap should you put on your head? And what about fins,
paddles, and the other myriad of pieces of equipment that you see at the end of the pool deck?

Here’s the essential swim equipment you need in order to crush some laps in style and with speed:
Swimming goggles: two critical reasons why you should always wear goggles in the pool:
First, you need to have a good field of vision so that you can safely navigate around other swimmers and properly judge the
distance between you and the wall. The human eye doesn’t see well underwater. Safety first and all that.
Second, it will protect your eyes from getting red and irritated. While the blotchy redness passes relatively quickly after you
get out of the pool, the reason it happens in the first place is nasty. When chlorine and human waste (sweat, and uh, other
stuff) interact, they create chloramines. This is what typically causes our eyes to get all fired up and irritated.
Swimming cap - are worn for a few different reasons; keeping your hair out of your face while swimming is one. The other is
to somewhat protect it from the corrosive effects of the chemicals (which you should also pair with a swimmer’s shampoo as
well) that swim pools are laced with. There are also the hydrodynamic benefits (slight, but helpful further down the road).
And finally, there is the whole keeping your hair on your head thing. While swim pools are cesspools for anti-social behavior
(peeing in the pool, for instance), giant hairballs floating around like meteors in space are avoidable if more people wore
swim caps while in the water.
Training suit - Swimming with board shorts is ridiculous: sure, you might feel more comfortable while walking around the
pool deck, but in the water it will be like swimming with a weight belt around your hips. There are square-shaped training
suits for men that are a little less “Speedoish” than swim briefs.
At the end of the day, it’s about comfort.
If you don’t mind wearing shorts that leave your hips sinking to the bottom of the pool go for it—but once you see how much
speed there is to be had in wearing something a little more hydrodynamic it will be hard to go back.

When picking out a training suit choose one that is made of nylon (they are the most durable of swim suits), and make sure
they are comfortable and give you a free range of motion in your hips and shoulders.

**Ear Plugs.
For swimmers who need to wear earplugs, this can also fall under the mandatory category. As a lifelong wearer of earplugs,
I know the deal. Wearing them (for some people, at least) is necessary to avoid getting water in the ear canals, which can
lead to infection.
Earaches are my nightmare. They are the worst.
There are two things you can do to protect yourself against them.
First, plug your ears.
Second, you can use ear drops for swimmer’s ear if you’ve gotten water in there and want to “dry” it out and avoid infection.

Now that we have our bases covered, we can get into the fun stuff; things like a pull buoy, kickboard, fins, paddles and fins.
Tools that are designed to help us build more power and speed in the water. Fortunately, we have created guides for most
of these tools which you can browse below.
Swim Fins. Wearing fins is a lot of fun. You get to speed things up, usually to a pretty gong-showish level. You strengthen
your legs via the added surface area on the fins, and for a few moments you get to experience what it’s like to swim above
and beyond our usual swimming speed.
Swim parka. One of the unique things about swimming is the swim parka! Designed with a thick fleece interior and water-
resistant outer shell, the swim parka is perfect for staying warm in the early mornings and between races in competition.
Nose clip. While most swimmers will snicker at the idea of wearing a nose clip while training or even racing, the benefits of
using one are free-range legit: you will be more buoyant during your breakout, will be able to hold your breath (duh), and
even kick out further on your walls. No, the nose clip isn’t just for the synchro team anymore.
Swim Snorkel. One of the more popular pieces of swim equipment on pool decks nowadays is the front-mounted swim
snorkel. Everyone is rocking these bad boys: from elite-level athletes to the once-a-week rec swimmer, the brightly-colored
tubes are a common site in the pool. With good reason—they can help balance out your stroke, help you avoid excess neck
and trap tightness from breathing to one side, and more.
Paddles. Think of them as fins for your hands and shoulders. While the natural instinct is to go for the biggest ones you can
literally get your hands on, there is a balance to be had: you want added surface area but not so much that your stroke rate
plummets and your shoulders get crushed.
Kick-board. Teaching tool and performance aid, the kickboard can help you improve your leg fitness, develop better balance
in the water, and mix up your training. It’s also one of the most common pieces of equipment seen on local pool decks.
Pull buoy. Let’s be honest, most of us welcome using a pull buoy. But not generally for the right reasons. It removes our
core from the equation, and doesn’t reinforce proper stroke mechanics if we rely on it too much. That being said, like all
swim equipment, there is a time and a place for it.
Tech suits. Racing suits have come a long way over the past twenty years. It used to be that you would buy a nylon
Speedo, and off ya go. Now, there are literally space scientists working in labs trying to combo together the perfect mixture
of compression of water repellant materials to create suits that power ever-faster swimming.Racing suits, with their
compression and water-repelling fabric can help you swim faster on the big stage, but as mentioned, it comes at a cost.

Swim Gear
Here's some basic swimming gear to think about:
Goggles. Swimming with leaky, uncomfortable, or foggy goggles can be tough on your eyes. Be sure to get a pair of
competition or practice goggles that are comfortable and fit your face. Some swimmers like to have different goggles for
practices and competitions.
Swimsuits. Choose a swimsuit based on what's most important to you. If you want something that will help you go faster,
research brand names and see if they can back up the claims they make. If you want a suit for practice, choose something
made with quality materials that will last.
Swim caps. Most swim caps are made from latex or silicone. As with swimsuits, choose a cap based on your needs. In
general, latex caps are thinner and less expensive, and silicone caps are usually thicker, last longer, and cost more. If you'll
be spending a lot of time in a warm pool, a silicone cap might keep your head too warm.
Ear plugs and nose clips. Some swimmers like to use these to help keep water out of their ears and noses. Ear plugs
should be specifically designed for use in the water. (Noise-canceling earplugs won't make a watertight seal.) Nose clips
should fit comfortably and stay in place as you swim.

WATER SAFETY SIGNS

Water safety signs to look out for...

There are three main types of water safety signs you will find when you are around water. Each one has its own meaning,
but all of them work to the same system. If you go to the seaside, then there are sometimes special flags to also look out
for.
In addition to the water safety signs, you will also find information signs telling you where the toilets are or where you can
get first aid. They will also tell you where the public rescue equipment is held.
Water safety signs
Signs that warn you of danger, are always:
Triangle shaped
Yellow background, with black symbols
They are placed to help you spot a hazard that is not always obvious
They mean that you should be aware of something.

This signs means – Beware – deep water

Signs that mean you should not do something, are always:
A red ring shape, with a line running through
White background, red line and black symbols or shapes
They inform you of things you are not supposed to do
These signs tell you that it would be dangerous to do something, or go in that place.
This sign means: No Diving
Signs that mean you should do something, are always:
Blue and circle shaped
White symbols or shapes
They inform you of things you need to do
These signs tell you that you should do something to be safe.
This sign means: Lifejackets must be worn.

Other signs you might see:

Information signs, are always:
White background
Black symbols or text
These signs help you either find something, or get somewhere.
This sign means: Rescue equipment (this way)

Safe condition signs, are always:

Green background
White symbols or text
These signs tell you where important safety items are such as the first aid place, or the emergency telephone.

Water safety flags

At beaches there are flags to tell us when and where it is safe to use the water.

This red flag means it is unsafe to be in the water.

WATER RESCUES
Water rescue is any incident that involves the removal of victims from any body of water other than a swimming pool. Floods
are the most common of all natural disasters and gener- ally cause greater mortality than any other natural hazard.
Hazards Associated with Water Rescue
Human nature: The “need to do something now” can prompt people to make rescue attempts without proper training or
equipment.
Environmental: Hazards can involve extreme temperatures; cold affects ability to think clearly and hampers fine motor skills;
heat exhaustion and dehydration are a concern as well.
Weather: Accelerates hypothermia. In still water body heat is lost 25 times faster than in air at the same temperature.
Aquatic environment: Be aware of animal life, fish, insects, plant life, seaweed, biohazards, bacterial, and viral risks.
Dive option hazards: These include barotrauma, decompression sickness, nitrogen narcosis, oxygen toxicity, embolism,
fatigue, loss of air, anxiety reactions.
Ice operation hazards: Cold injuries such as frostbite or hypothermia; thin ice with sudden immersion reflex or entrapment
under ice.
Swift water operation hazards: Strainers and debris, holes, obstructions above or below the water surface.
Safety of a Rescuer – “Throw, Don’t Go”
Jumping in the water to rescue a victim is the last resort. Avoid getting into a dangerous situation. Your safety is priority.
Water Rescue PPE
Wet suits/dry suits/exposure suits Thermal protection
PFDs include a whistle, knife, strobe light, or light stick worn by all personnel in or near water or on a boat
Lifelines, helmet, gloves
Rescue Plan of Action & Methods
First unit on scene sizes up the situation and determines the number and condition of patients. If rescue is deemed
necessary, consider the need for additional personnel and equipment.
Secure the immediate area to prevent an increase of victims.
Assess hazards, location, and number of victims. Before com- mencing extraction, yell clear and simple instructions to the
victim. Ensure firm footing and remember the victim is in duress and may pull rescuers into the water.
REACH
Step 1: Reach with an outstretched arm, leg, or other tool (long stick/scarf/clothes) from a crouched or lying position.
DO NOT enter water any deeper than knee deep, unless tethered.
WADE
Step 2: 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
Step 3: Throw rope bags, life rings, and floats - anything that will float (this is only effective when the subject is cooperative)
ROW
Step 4: Use a boat if you can use it safely. Do not try to pull the person on board in case they panic and capsize the boat.
Continuously monitor situations that could adversely affect the rescue, such as a rise in water, top loads, suspended loads,
or shifting of rescue vehicle.
Once the victim has been removed to a safe area, medical personnel should be on scene to evaluate and transport to the
hospital if necessary.
Rescue methods
Rescuing a drowning person is the last resort and you should do everything possible to avoid getting into a dangerous
situation in the first place. If you have to make a rescue attempt, think of your own safety first and never put yourself in
danger. If the rescue is too dangerous, wait until the emergency services arrive.

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 lifebuoy.
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.
Safe Swimming Position
If you get swept away, assume the safe swimming position and navigate with ferry angle. (Image)

Awareness Level Personnel (Resident) may:

Establish scene controls.
Establish Incident Command.
Initiate accountability and safety.
Evaluate patient condition.
Activate needed resources.
Secure and interview witnesses.
Establish last seen point.
Identify number of victims, age, and sex of victims.
Sectorization of Rescue Operation
Upstream group: Responsible to watch for and advise of any obstacles and hazards that may hinder the rescue operation.
Downstream group: Prepare to rescue victims and rescu- ers that may be swept downstream. All members in this group
should have a throw rope bag in hand and deploy on both sides to the bank.
River right/left group: Responsible for rigging the opposite end of a rope rescue system.
Rescue group: Responsible for developing an action with command. Once action plan has been developed, rescue group
will execute plan in the safest possible manner.
Medical group: Responsible for providing first aid treatment to victims removed from the water.
Rescue Communications
Whistle Commands
1 Blast = Stop and look at me
2 Blasts = Begin the action that we agreed upon or is indicated
3 Blasts (repetitive) = I need help
Hand Signals
One arm in air = I need help
One hand on top of head = I am OK Rope Signals
1 Tug = OK
2 Tugs = Advance
3 Tugs = Take up slack 4 Tugs = Help

Technique for Mechanical Advantage

Vector pull: By attaching one end of the rope to an anchor and the other to the pinned object, the rope can then be pulled
near the mid-point in a sideways direction to exert a much great- er force on the pinned object.
Z drag/pulley system: Theoretical mechanical advantage of 3, giving a 3:1 haul ratio. Requires excess gear, time, and only
pulls the pinned object 1 foot for every 3 feet pulled by the user.
Prusik 1 provides the mechanical advantage.
Prusik 2 can be used to hold the position of the rope.
Prusik knot slides easily along a tight rope but jams solidly upon loading.

Drowning
Drowning is a process resulting in primary respiratory impairment from submersion or immersion in a liquid medium. The
distinction between salt water and fresh water drowning is no lon- ger important in non-fatal drowning. Both result in hypoxia
and pulmonary edema. Panic causes loss of normal breathing pattern and reflex inspiratory efforts, followed by aspiration
and reflex laryngospasm, hypoxemia, end organ damage, and death.
Management
Ventilation is priority, unlike in cardiac arrest. If the patient does not respond to 2 rescue breaths that make the chest rise,
the rescuer should immediately begin performing high-quality chest compressions. CPR, including the application of an au-
tomated external defibrillator, is then performed according to standard guidelines. Cervical spine immobilization is not
recom- mended unless there are clinical signs of injury or concerning mechanism, as it can interfere with essential airway
manage- ment.
Drowning patients can present with life-threatening arrhyth- mias. Treat according to ACLS protocols. Assess pulse for at
least 1 minute before initiating chest compressions, as pulses may be weak in a hypothermic patient. Heimlich maneuver
and postural drainage is no longer recommended.
Hypothermia
Hypothermia is a core temperature less than 35 Celsius. Water does not have to be ice-cold for hypothermia or other cold-
relat- ed injuries. Most water is well below human core body tempera- ture. Prolonged exposure to water may result in
hypothermia.
Generally, a hypothermic patient is never considered dead until the core temperature is increased to 32º Celsius.
Mild hypothermia: Core temperature 32-35º C (90-95º F); result is tachypnea, tachycardia, initial hyperventilation, ataxia,
dysarthria, impaired judgment, shivering, and cold diuresis.
Moderate hypothermia: Core temperature 28-32º C (82-90º F); proportionate reductions in pulse rate and cardiac output,
hypoventilation, central nervous system depression, hyporeflexia, decreased renal blood flow, and loss of shivering.
Paradoxical undressing may be observed. Atrial fibrillation, junctional brady- cardia, and other arrhythmias can occur.
Severe hypothermia: Core temperature < 28º C (82º F); pul- monary edema, oliguria, areflexia, coma, hypotension,
bradycar- dia, ventricular arrhythmias including ventricular fibrillation, or asystole occur.

Sources:
https://www.emra.org/books/emra-ems-essentials/chapter-14-water-rescue/
https://www.rospa.com/leisure-safety/water/advice/signs.aspx
https://www.cheshirefire.gov.uk/public-safety/campaigns/outdoor-safety/water-safety/swimming-pool-safety
https://www.cheshirefire.gov.uk/public-safety/campaigns/outdoor-safety/water-safety/the-water-safety-code
https://jeffellismanagement.com/blog/2020/dos-and-donts-swimming
https://www.rospa.com/leisure-safety/water/advice/children-young-people
https://www.cheshirefire.gov.uk/home/water-safety-advice

LESSON 5
FINAL GRADING PERIOD ACTIVITIES
PE03 – SWIMMING WITH BASIC LIFE SUPPORT

Best 33 Aquatic/Water Sports Types

Water Sports is a sport played or practiced on or in water. Here we’ve rounded up all types of water sports.
1. Surfing
Surfing is a water sport that involves riding breaking waves to shore in an upright
or prone position using an equipement called surfboard. Surfers catch ocean,
river, or man-made waves, and glide across the surface of the water until the
wave breaks and loses its energy.

2. Sailing
Sailing specifically refers to the sport of using wind to power sails and propel the
boat forward (rather than engines) on the surface of the water, on ice or on land
over a chosen course, which is often part of a larger plan of navigation. A
course defined with respect to the true wind direction is called a point of sail.

3. Swimming
Swimming is an individual or team sport that involves using arms and legs to
move the body through water. Typically, swimming takes place in pools or in
open water (e.g., in a sea or lake). Swimming is a sport that tests your fitness
and stamina.

4. Wind Surfing
Wind Surfing combines elements of surfing and sailing. The equipment used here is
a surfboard with a sail fixed on a movable mast. The surfer has to move with the
waves to control the board and at the same time manage the sail according to the
winds.

5. Jet Skiing
Jet ski is a small machine like a motorcycle that is powered by a jet engine and
can travel on the surface of water.
 6. Wake Boarding
Imagine surfing while being towed along by a high-speed boat. That’s
wakeboarding in a nutshell. Wake Boarding involves riding a wakeboard over
the surface of a body of water. It was developed from a combination of water
skiing, snowboarding, and surfing techniques. Also, called as Cable
Wakeboarding.

7. Water Skiing
Water skiing is a surface water sport in which an individual is pulled behind a boat
or a cable ski installation over a body of water. Also, called as Cable Skiing.

8. Kite Surfing
Kitesurfing uses a small surfboard or wakeboard which is pulled by a kite. You will
need to go through some training in order to understand the movement and direction
control of the kite. Also, called as Kite Boarding or Sky Boarding.

9. Skimboarding
Skimboarding is a sport similar to surfing which takes place near the shore. Skimboarding
is a boardsport in which a skimboard (much like a surfboard but smaller and without fins) is
used to glide across the water’s surface to meet an incoming breaking wave, and ride it
back to shore. Also, called as Skimming.

10. Body boarding

Body boarding is a water sport in which the surfer rides a bodyboard on the
crest, face, and curl of a wave which is carrying the surfer towards the shore.
Bodyboarders typically use swim fins for additional propulsion and control while
riding a breaking wave. Bodyboarding is the art of riding waves in a prone
position. Also, called as Boogieboarding.

11. Cliff Diving

Cliff diving is probably the least complicated extreme sport. There’s no
equipment to buy, no special clothing to wear and no provider services to hire.
It’s just your body, sailing through the air from dizzying heights and plunging into
a body of water below. Think of jumping off an eight-story building.

12. Scuba Diving

People have been longing to discover what lies deep beneath the sea. Scuba diving makes this possible by allowing people
to swim underwater without needing to hold one’s breath. The diver uses a self-contained underwater breathing apparatus
(scuba) which is completely independent of surface supply, to breathe underwater.

13. Synchronized Swimming

Synchronized swimming is a hybrid form of swimming, dance, and gymnastics,
consisting of swimmers (either solos, duets, trios, combos, or teams) performing
a synchronized routine of elaborate moves in the water, accompanied by music.
Synchronized swimming demands advanced water skills, and requires great
strength, endurance, flexibility, grace, artistry and precise timing, as well as
exceptional breath control when upside down underwater. During routines,
swimmers are required to not touch the bottom of the pool.

14. Synchronized Diving

Synchronized diving is a diving sport in which two divers perform the exact
same dive simultaneously. It can be done solo or synchronized, where 2
divers must mimic or perform opposite diving forms, while diving
simultaneously.

15. Triathlon
A triathlon is a multiple-stage competition involving the completion of three
continuous and sequential endurance disciplines. It involves swimming,
cycling, and running various distances in immediate succession.

16. Water Polo

Water polo, sport played in a swimming pool by teams of seven with a buoyant
ball resembling an association football (soccer ball). The game was originally
called “football-in-the-water,” and indeed it is more like association football and
basketball than polo.

17. Aquajogging
Aquajogging involves wearing a flotation device around your middle and then
moving your arms and legs in a running motion in the deep end of the pool.
Your feet should not touch the floor of the pool and you should make slow
forward progress. It is probably the most common form of cross-training
among elite athletes. Also, called as Deepwater running.

18. Barefoot Skiing

Barefoot waterskiing is one of the most intimidating and rewarding water
sports in practice today. These skiers travel at high speeds on just the skin on
their feet! To some this is appealing; however, due to the mental obstacles
barefooting brings, many beginners can be discouraged.
19. Canoeing
Canoeing is a sport which involves paddling a canoe with a single-bladed paddle.

20. Dragon Boat Racing

Dragon boat racing is the most popular activity during the Dragon Boat Festival. A
dragon boat is a human-powered wooden watercraft. It is shaped and decorated in
the form of a Chinese dragon. Dragon boats vary in size by region, and the crew
numbers change accordingly. Generally it is about 20–35 meters in length, and it
needs 30–60 people to paddle it. Also, called as Rowing.

21. Flyboard
A Flyboard is a brand of hydroflighting device which supplies propulsion to
drive the Flyboard into the air to perform a sport known as hydroflying.
A Flyboard rider stands on a board connected by a long hose to a watercraft.
Water is forced under pressure to a pair of boots with jet nozzles underneath
which provide thrust for the rider to fly up to 15 m (49 ft) in the air or to dive
headlong through the water down to 2.5 m (8 ft).

22. Flowboard
Flowboarding is an alternative boardsport incorporating elements of surfing,
bodyboarding, skateboarding, skimboarding, snowboarding and wakeboarding.
Flowriders ride on artificial waves that are technically called “sheet waves”. Also,
called as Flowriding.

23. Kayaking
Kayaking is the use of a kayak for moving across water. It is distinguished
from canoeing by the sitting position of the paddler and the number of blades
on the paddle. Most kayaks have closed decks, although sit-on-top and
inflatable kayaks are growing in popularity as well.

24. Kneeboarding
Kneeboarding is a water sport where the rider is towed at planing speed
behind a motorboat on a hydrodynamically-shaped board. Unlike water skiing
and wakeboarding, kneeboarders enjoy a much lower centre of gravity,
making balancing much easier, and making the falls often less painful. Also,
called as Towsport.

25. Paddleboarding
Paddleboarding participants are propelled by a swimming motion using their
arms while lying, kneeling, or standing on a paddleboard or surfboard in the
ocean. This article refers to traditional prone or kneeling paddleboarding. A
derivative of paddleboarding is stand up paddle surfing and stand up
paddleboarding. Paddleboarding is usually performed in the open ocean, with the participant paddling and surfing unbroken
swells to cross between islands or journey from one coastal area to another.

26. Parasailing
In Parasailing, a person is towed behind a vehicle (usually a boat) while
attached to a specially designed canopy wing that reminds one of a
parachute, known as a parasail wing. The manned kite’s moving anchor
may be a car, truck, or boat. The harness attaches the pilot to the parasail,
which is connected to the boat, or land vehicle, by the tow rope. The
vehicle then drives off, carrying the parascender (or wing) and person into
the air. If the boat is powerful enough, two or three people can parasail
behind it at the same time. The parascender has little or no control over the parachute. Also, called as Parascending or
Parakiting.

27. Rafting
Rafting is a sport that involves drifting or paddling down a river with a group of
people being guided by a trained guide. You will travel in groups in rafts,
joining forces with a group of people, together working as a team to navigate
the way down the river.

28. Yachting
A sailboat or motorboat used for recreation. Most yachts are privately
owned and big enough to contain a cabin, but even small, cabin-less
dinghies are sometimes described as yachts.

29. Cave Diving

Cave diving is underwater diving in water-filled caves. Combining the claustrophobic subterranean thrills of caving, and the
perilous aquatic environment of diving, cave diving is one of the more dangerous forms of exploration on the planet. In
addition to the threat of running out of air, the chances of getting disoriented and lost in an underwater cave are high for
those without the proper training.

30. Ice Diving

If extreme, unusual and
challenging scuba diving
scenarios appeal to you, try diving under the ice. Ice diving is a type of
penetration diving where the dive takes place under ice.
The chance to see penguins and leopard seals underwater comes to mind, but the Arctic isn’t the only place for ice diving.
Much of the Northern, and some of the Southern, Hemisphere experiences below-freezing temperatures each year, so
marine and freshwater bodies could be partially or completely covered in ice and snow. Under wintertime conditions, cold-
blooded aquatic animals slow their metabolisms dramatically, meaning they don’t move if they don’t have to. As long as a
diver swims calmly, he or she can approach fish and invertebrates within unusually short distances.

31. Powerboating
If you love speed and racing, then this is a sport for you. These powerboats
reach speeds high enough to get your adrenaline pumping and enjoy the thrills
of a race. Powerboating is a fun and enjoyable ride. Also, called as
Motorboating or Speed Boating.
32. Snorkeling
Snorkeling is swimming on the surface or through water with a diving mask, fins,
and a hollow tube called a snorkel (a pipe that helps you breathe underwater).

33. Spearfishing
Spearfishing combines the thrill of the hunt with swimming in the ocean and
eating healthy, tasty fish. It may be done using free-diving, snorkelling, or scuba
diving techniques.