MODULE 5: ATTIRE AND EQUIPMENT IN SWIMMING PREVENTING INJURY AND TREATING

COMMON SWIMMING AILMENTS

Attire and Equipment in Aquatic Participation

1. SWIMSUIT - A swimsuit is an item of clothing designed to be worn by people engaging in a water-
based activity or water sports, such as swimming, diving and surfing. As for the cut of the suit, the
one-piece creation is advisable for women rather than two- piece suits. But for men, there are
several options to choose depending on the type they want to wear. Beginning with the most basic
and affordable is the briefs, men can also choose the relatively new cut, the Square – Leg Suits or
the Jammers which is the most used suit in competitions.

2. CAP - Latex is the most common cap. This is cheaper and easier to adjust. Silicone is solid that
offers tighter and longer life but more expensive. Swim caps are sometimes worn to keep hair
relatively dry or protect from chlorinated water, to keep the sun off the hair.

3. GOGGLES - Swimming goggles are specifically designed glasses to help you see underwater. The
watertight design stops water getting in by creating an air pocket around your eye. There are no one
– size – fit all goggles so definitely, play around them until you find the right pair that makes you feel
comfortable.

4. NOSE CLIPS - If you have trouble with water getting up your nose while swimming especially
when doing the backstroke, give nose plugs a try.

5. EAR PLUGS - If you have trouble with water getting inside your ear, give ear plug a try.

6. KICKBOARD - This is designed to allow you stay afloat while working on your kick. You don’t have
to worry about your arms or turning your heads to breath.

7. PULL BUOYS - This are designed to fit between a swimmer’s thigh and hen extended out in the
water, these will keep the hips afloat, preventing the need for a kick.

Treating Common Swimming Ailments

1. Cramps

Cramps are generally associated with swimming for one of the three reasons.

a. Dehydration - if your body is dehydrated, then the muscles do not contract as they should and
can cause cramping. Sports drink beverage would come in handy or potassium.

b. Overusing a muscle- If you're simply using muscle too much, you will likely experience cramping.
Your body is telling you to back off. Make sure you're slowly working into your routine rather than
jumping into a huge volume of exercise. Your body will also have time to adapt and to do so
comfortably.

c. Over flexing a muscle - Cramps caused by too much flexing of a muscle are usually relegated to
the tower body. Proper technique when doing the kick Is necessary; sometimes people overdo It
and tighten up. Avoid pointing your toes too much and relax your legs.
2. Swimmer's Ear

Swimmer's ear is caused by an Inflammation of the ear canal. This can set off an Infection inside
the ear and symptoms include various degree of pain.

A. Water getting trapped in the ear.

B. Swimming In polluted water

3. Dry Skin Chlorine is a chemical that has been used for century to keep the water clean,
unfortunately when exposed for prolonged periods, the by product Is dry skin.

a. Shower after swimming can shed remaining oil in your body

b. Drying your skin and opening your pores allow additional chlorine damage.

4. Chlorine Burn When the chlorine levels are too high, or the pool is not properly maintained the
chemical reacts with relatively sensitive skin on the face and leaves behind burning sensation.

a. It usually shows up beneath the eyes in the area that can’t be covered by your goggles.

5. Chlorine Damaged Hair This is more of a worry for women than for men. In the same way that
chlorine strips away moisture from your skin, it also does to your hair.

a. Not taking a shower and wearing of head cap is primarily the factor of dry hair after swimming.

MODULE 6: PROPER ETIQUETTE AND SAFETY IN THE USE OF FACILITIES AND EQUIPMENT IN
SWIMMING

Safety Tips in Using Swimming Pool

1. Never leave a child unattended in or near water

Always watch children when they’re in or near water, and never leave them unattended. Designate
an official Water Watcher, an adult tasked with supervising children in the water. That should be
their only task – they shouldn’t be reading, texting or playing games on their phone. Have a phone
close by at all times in case you need to call for help, and if a child is missing, check the pool first.
Even if a lifeguard is present, parents and caregivers should still take the responsibility of being a
designated Water Watcher. When any lifeguard chair is empty, the remaining lifeguards may not be
able to see the entire pool and when lifeguards are seated in low chairs, their view can be blocked
by patrons in the pool.

2. Teach children how to swim

Swimming is not only fun, but also a lifesaving skill.

3. Teach children to stay away from drains

Do not play or swim near drains or suction outlets, especially in spas and shallow pools, and never
enter a pool or spa that has a loose, broken or missing drain cover. Children’s hair, limbs, jewelry or
bathing suits can get stuck in a drain or suction opening. When using a spa, be sure to locate the
emergency vacuum shutoff before getting in the water.

4. Install proper barriers, covers and alarms on and around your pool

Proper fences, barriers, alarms and covers can be lifesaving devices. A fence of at least four feet in
height should surround the pool or spa on all sides and should not be climbable for children. The
water should only be accessible through a self-closing, self-latching gate. Teach children to never
try to climb over the gate or fence. Install a door alarm from the house to the pool area, and keep
pool and spa covers in working order.

5. Know to perform CPR on children and adults

Often, bystanders are the first to aid a drowning victim, so learning CPR can help save a life. And
once you’re CPR certified, make sure to keep your certification current. CPR classes are available
through many hospitals, community centers, or by contacting the Philippine Red Cross.

6. Take the pledge.

Before heading to the pool or spa with your family, remember to take the Pool Safely Pledge. This to
action is a reminder to stay safer around the water.

Proper Etiquette and Safety in the Use of Facilities and Equipment’s

1. Take care in using facilities and equipment.

In consideration of the school's effort and of other students who will benefit
from using the facilities and equipment’s, it is in good form to handle them with care and use them
solely on their purpose. This is to prevent having them misplaced, stolen or become unnecessary
clutters in the training area than
can cause accidents.

2. Only use equipment’s that you already know how to use do not leave or
pass on equipment’s that is in complete disarray or dirty.
Do not handle it until such time the teacher gives instruction on how to
operate the sail equipment. You could break the equipment or cause harm to yourself or others.

3. Be Alert and Aware in the training area.

Presence of mind could help avoid accidents.

4. In performing exercises and movement in general, practice good form first.

Doing exercise in improper form deficit it’s benefits.

5. Bring back all equipment in place after use.

This is to prevent having them misplaced, stolen or become unnecessary clutters in the training
area than can cause accidents.

6. Do not Hug the equipment.

Do not monopolize the equipment. Allow everyone a fair use of the facilities.
7. Return the equipment properly or leave the venue clean.
Do not leave or pass on equipment that is in complete disarray or dirty.

8. Check Yourself - practice proper hygiene and care.

Take a bath or a deodorant if needed. Do not force yourself to engage in
physical activity if you are feeling sick.

9. Move on the double.

do not loiter around the venue or hang on the equipment doing nothing.

10.Be nice, generally!