PHYSICAL EDUCATION AND HEALTH 4

SWIMMING
● is the self-propulsion of a person through water or other liquid, for survival, recreation,
sport, exercise or other reason. Swimming is the perfect example of a sport, leisure and
fitness activities rolled into one and is open to all.
● LOCOMOTION is achieved through coordinated movement of the limbs, the body or
both.
HISTORY
● Early man probably learned swimming by observing animals that used a running motion
to move about on or in water.
● Water is an unnatural medium for humans because it interferes with the breathing
mechanism unlike animals, they are usually better equipped anatomically for swimming.
Humans can’t easily keep the nose above the water while horizontal.
● As early as 900 B.C., carvings have been found, showing people swimming. Human
civilization near bodies of water have traces of great feats of swimming.
● 1538- Nicolaus Wynman, a German professor of languages, wrote the first book on
swimming.
● 1696- M. Thevenot, a Frenchman, wrote a more scientific treatise.
● Swimming was also one of the most viewed events in the Summer Olympics, even in the
beginning of the first modern Olympic.
● FINA (Federation Internationale de Natation Amateur). The world’s governing body for
swimming.
● UPDATED FINA (Federation Internationale de Natation)
● All premier events, including summer Olympic Games, are held under FINA laws.

FITNESS AND HEALTH VALUE

● Swimming is excellent for overall fitness.
● Improves cardio-respiratory endurance and coordination
● Exercise more muscle groups than any other sports
● Get your heart and lungs working more efficiently, which boosts the circulation of oxygen
around your body.
● Provide natural buoyancy while you exercise, minimizing strain on the body.

SPECIAL NEEDS
● It can be enjoyed by asthmatics and epileptics, and those with all kinds of physical
disabilities benefit from water’s natural support.
● Provides relief from some of the weight and strain in late pregnancy, and can make
women more supple for the birth.
● Aging people can do gentle swimming.
● Young children can gain confidence, exercise and coordination. They must be watched
carefully and encouraged constantly.
● Allows you to take part confidently and safely in a wide range of water sports and
activities.

FACILITIES AND EQUIPMENT

● Swimming lessons and training are best done in a lap pool, but any pool that is big
enough is fine. However, lap pools come in many different sizes and shapes and each
has unique characteristics.
● FINA has a series of guidelines that describe pools acceptable for competition.
● There are two regulation pool sizes that exist in the world of competition swimming.
They are:
Short Course Pools. More common at public swimming locations or high schools.
LENGTH: 25 meters
Long Course Pools. Normally found on college campuses or higher-end swimming
facilities.
 LENGTH: 50 meters
● Although metric and non-metric pool lengths are used in USA Swimming
Competitions, FINA only accepts international records swum in long course pools.
● Lane Lines are wire cables covered with small plastic buoys or floats that separate each
lane. In a short course pool, the floats will change color at the 15 meter (49 foot) mark. In
a long course pool, they will change color at the 25 meter (82 foot) mark. If the floats did
not change color for that entire stretch, the distances may be marked by a single float or
a different color.
-Lane lines should be 2.5 meters (8.2 feet) wide, although this varies quite a bit from
pool to pool.

● Starting blocks are used

in competition. Each individual swim or leg or relay begins with a dive from these blocks.
The only exception is for backstroke races, which begin in the water with the swimmer
holding on to the grips or handles included for backstroke starts.
● Backstroke flags-nearly all pools include backstroke flags, used by swimmers to gauge
how far they are from the wall. FINA requires a height between 1.8 meters (5.9 feet) and
2.5 meters (8.2 feet) above the surface of the water, and 5 meters (16.4 feet) from the
wall.

SWIMWEAR and GEARS

● Swimsuit- lightweight, non-absorbent fabrics, and a snug fit should be the feature of a
good swimming attire.
● Goggles- this is a great help in swimming, not only to protect your eyes but to
appreciate the under-water features of a pool
● Head Cap- used to hold hair while in the pool. It is recommended to use tuber made
head cup
● Kickboard- use for leg drills, typically made of Styrofoam.
● Pull buoy- this swimming aid goes between your legs, keeping you float while doing
arms only drills
 ● Shower kits- being immersed in water is hard on skin and hair. Take a long good quality
soap, moisturizer, shampoo, conditioner, and alcohol based ear drops.

SWIMMING POOL SAFETY

1. Proper swimming attire is required at all times while in the pool.
2. Walk carefully in the pool area and enter the water safely.
3. All persons are required to take a shower before entering the pool.
4. Do not swim if you have an open wound or are suffering from communicable diseases.
5. Spitting, urinating, spouting of water, blowing of nose into the pool is not permitted.
6. Person under the influence of alcohol or exhibiting erratic behavior shall not be permitted
to swim.

SAFETY IN OPEN WATER

1. Do not swim immediately after a meal, as this may cause dangerous stomach cramps.
2. Never swim alone. A companion or lifeguard should always be around.
3. Never dive into dark water or shallow water. It should be clear and its bottom visible.
4. Never swim in cold open water. You’ll run out of energy quickly.
5. Do not go out of the “safe depth zone” until you are a really competent swimmer.
6. Treat the sea with respect. Understand how easy it is to stray out into deep waters.

THE DO’S
1. Warmup
2. Focus on Technique
3. Stay on top of the water
4. Breath out slowly through your nose
5. Use your whole body
6. Hydrate

THE DON’TS
1. Go To The Pool Without A Plan
2. Swim Alone
3. Hold your breath
4. Let your hips sink
5. Rely on your upper body
6. Jump right in
7. Eat A Big Meal Before Swimming

FUNDAMENTAL SKILLS
Getting into water:
1. Examine the pool markings to know its depth at all locations before entering the water.
2. Using steps. Always use the steps to enter the pool if you are at all uneasy in the water.
3. Pool side entry. Sit on the side at the shallow end of the pool, facing the water. With your
hands on the side, slowly twist your body around and ease yourself backwards you will
need some strength in your arm to take your weight.
Adjustment to water:
• Wade waist deep into the pool and submerge repeatedly to chin level, rising up and
down and washing the face
• Holding onto the splash gutter allows water to lift and body to the surface. Stay relaxed
Breathing
• Hold on the pool side or hand rail, and lower your face gradually into the water until it is
totally submerged. Come back up almost immediately, and then do it again.
• Try simply bobbing your head in-and-out of the water, in a no-jerky fashion.
• When you feel more confident, go under for longer, holding your breath under the water.
This will prepare you for swimming with an oxygen deficit and for breathing out under the
water, and breathing in above the water – which is how you should breathe for the main
swimming strokes.
Breathe Control
 1. Standing in waist-deep water with the water inclined forward, practice breath holding;
inhale through the mouth, close the mouth and submerge the face flat beneath the
water. Hold for 3 seconds and recover. Repeat several times, lightening the time of
holding the breath underwater.
2. Inhale through the mouth, submerge the face, and exhale through the nose, steadily but
as slowly as possible. Recover and repeat several times.

FLOATS
Tuck float
• Inhale through the mouth, shut the mouth and grab both legs, raise the knees to the
chest. Keep the chin touching the body and submerge. Keep holding the breath for
several courts.
• After several counts, exhale through the nose and recover
Prone/Dead Man
• The prone float is taken by lifting and extending the arm forward beyond the head
beneath the surface, with the head held low in the water, and extending the legs.
• To recover, pull the knees to the chest, round the back, then simultaneously press firmly
downward with the extended arms, extend the legs to the bottom of the pool and lift the
face from the water.
Back float
• With the partner standing directly behind, assume a back floating position, with the
partner supporting the back of the neck with one hand and the small of the back with the
other.
• Lift the hips and extend the arms sideward. The ears will be under the water.
• The partner gradually removes support, first from the small of the back and then from the
neck.
• To gain recovery, move the arms downward and forward in the water, round the back,
bring the knees to the chest/shin, and lift the head slowly forward, extend the legs to the
bottom and stand.

GLIDING
Prone Glide
• Bend forward at the waist, with the arms extended forward.
• Lay the upper body and the arm in the water, just under the surface.
• Take a deep breath at the side, bend the knees, and roll the face under the surface.
• Straighten the knees and push the feet off the bottom, and slide into a prone position
and glide.
• At the end of the glide, draw the knees into the chest and recover.
Back Glide
• Sit back, submerge up the shoulder, and push off with the feet
• Glide until the forward motion stops, and then recover
Push Glide
● Stand straight beside the pool wall, water at chest level. Arm extended, parallel to the
water surface. One leg is standing, the other leg is bent. Foot touching the wall.
● Inhale through the mouth, bend the body forward. While keeping the breath hold. Bend
the extended leg to put the sole of the foot on the wall.
● Keeping both legs bent, face beneath the water surface, push with both legs to glide
DIFFERENT STROKES IN SWIMMING