1. Swimming Final Review – 2008/2009

2. Safety Basics Safety always comes first. Do not panic in the water. Take deep breaths and try to relax; you are more buoyant when you are relaxed. Safety always comes first. Do not panic in the water. Take deep breaths and try to relax; you are more buoyant when you are relaxed. In an emergency situation use common sense. 1st Assess the situation; 2nd Call for help; 3rd (Reach or throw; dont go.) In an emergency situation use common sense. 1st Assess the situation; 2nd Call for help; 3rd (Reach or throw; dont go.) Always wear a Personal Floatation Device (PFD) when participating in open water sports – boating, kayaking, water skiing, canoeing, white water rafting, etc. Always wear a Personal Floatation Device (PFD) when participating in open water sports – boating, kayaking, water skiing, canoeing, white water rafting, etc. Think before you do. Diving is a high risk activity. Diving accidents are a leading cause of spinal cord injuries. Please note: ***Feet first entries into the water should be a rule all swimmers follow. Think before you do. Diving is a high risk activity. Diving accidents are a leading cause of spinal cord injuries. Please note: ***Feet first entries into the water should be a rule all swimmers follow.

3. Basic Information Hands are slightly cupped. Hands are slightly cupped. Breathe out through your nose and/or mouth. Breathe out through your nose and/or mouth. Breathe in through your mouth. Breathe in through your mouth. The more relaxed you stay in the water; the more efficient your stroke will be. The more relaxed you stay in the water; the more efficient your stroke will be. Swimming Heart Rate is determined by how hard you are working. Take your Heart Rate for 6 seconds and multiply the number by 10 to get beats per minute. During warm-up, 120 bpm (beats per minute) is the goal heart rate. In order to reach your target heart rate (training zone) it is recommended people exercise between 140 bpm and 160 bpm. Swimming Heart Rate is determined by how hard you are working. Take your Heart Rate for 6 seconds and multiply the number by 10 to get beats per minute. During warm-up, 120 bpm (beats per minute) is the goal heart rate. In order to reach your target heart rate (training zone) it is recommended people exercise between 140 bpm and 160 bpm. Swimming is believed to be known as the most healthful cardiovascular Swimming is believed to be known as the most healthful cardiovascular and muscular endurance work-out. and muscular endurance work-out.

4. Strokes Freestyle Freestyle Back Crawl Back Crawl Elementary Backstroke Elementary Backstroke Breaststroke Breaststroke Sidestroke Sidestroke Butterfly Butterfly

5. Freestyle/Crawl Stroke/The American Front Crawl The body is in the prone (face down) position in the water. The body is in the prone (face down) position in the water. Arms alternate; arm recovery is above the water. Arms alternate; arm recovery is above the water. For endurance purposes, a continuous rhythmic breathing pattern (breath 2s or 3s). For endurance purposes, a continuous rhythmic breathing pattern (breath 2s or 3s). Flutter kick is utilized. Flutter kick is utilized. Water is at forehead level. Water is at forehead level.

6. Back Crawl/Backstroke The body moves through the water in a supine (face up) position in the water. The body moves through the water in a supine (face up) position in the water. The body is aligned in a supine position. The body is aligned in a supine position. Arms alternate; pinky in first, thumb out first. Arm recovery is out of the water. Arms alternate; pinky in first, thumb out first. Arm recovery is out of the water. A flutter kick on the back is used and the knees are under the water at all times. A flutter kick on the back is used and the knees are under the water at all times. The head and neck are relaxed in a neutral position with the ears underwater. The head and neck are relaxed in a neutral position with the ears underwater.

7. Elementary Backstroke The body is aligned in a supine position. The body is aligned in a supine position. The body moves through the water in a supine (face up) position in the water. The body moves through the water in a supine (face up) position in the water. Arm motion is: chicken, airplane, soldier (glide). Arm motion is: chicken, airplane, soldier (glide). Legs use the whip kick. Legs use the whip kick. Head and neck are back and relaxed. Head and neck are back and relaxed. This is an underwater recovery stroke with a relaxed glide. This is an underwater recovery stroke with a relaxed glide. Arms and legs move simultaneously. Arms and legs move simultaneously.

8. Breaststroke Body is in prone position. Body is in prone position. Body action is: pull, breathe, kick, and glide. Body action is: pull, breathe, kick, and glide. Arm action is similar to an upside-down heart and then cut in half. Arm action is similar to an upside-down heart and then cut in half. A whip kick is utilized. A whip kick is utilized. The arms and legs move opposite of each other. The arms and legs move opposite of each other. This is an underwater recovery stroke with a glide. This is an underwater recovery stroke with a glide.

9. Sidestroke The body is on its side. The body is on its side. Arm action is similar to picking an apple and putting it in the basket at the bellybutton. Arm action is similar to picking an apple and putting it in the basket at the bellybutton. The leg movement is a scissors kick with the top leg going forward and the bottom leg going backward followed by a scissors kick together. The leg movement is a scissors kick with the top leg going forward and the bottom leg going backward followed by a scissors kick together. The head stays above the water looking to the side of the pool. The head stays above the water looking to the side of the pool. This is an underwater recovery stroke with a relaxed glide. This is an underwater recovery stroke with a relaxed glide.

10. Butterfly The body is in the prone position. The body is in the prone position. Arms recover together above the surface simultaneously. The pull is like a keyhole shape under the water. Arms recover together above the surface simultaneously. The pull is like a keyhole shape under the water. The kick is a dolphin kick and there are two kicks for every pull. The kick is a dolphin kick and there are two kicks for every pull. The head leads the wave-like movement through the water. The head leads the wave-like movement through the water. Breathing happens during the recovery part of the stroke. Breathing happens during the recovery part of the stroke.

11. Additional Important Swimming Skills Treading Treading Survival Floating Survival Floating Surface Dives Surface Dives Jumping and Diving Jumping and Diving Bobbing Bobbing

12. Treading Treading water is used when someone can not touch the bottom. Treading water is used when someone can not touch the bottom. Arms and legs work together to keep the head above the water. Arms and legs work together to keep the head above the water. Arms move in a sculling motion like a figure eight. Arms move in a sculling motion like a figure eight. Legs may use the following: a whip kick, scissors kick (bicycle), or the egg beater kick. Legs may use the following: a whip kick, scissors kick (bicycle), or the egg beater kick.

13. Survival Floating/Dead Mans Float The survival float is used in deep water situations to save energy. The survival float is used in deep water situations to save energy. The arms and legs hang in the water. The arms and legs hang in the water. The head is down in the water, exhale under water, and inhale above water. The head is down in the water, exhale under water, and inhale above water.

14. Surface Dive When a swimmer is already in the water, the surface dive is used to retrieve objects under the water. When a swimmer is already in the water, the surface dive is used to retrieve objects under the water. A few strokes are taken with the head above water. A few strokes are taken with the head above water. Pike or tuck position pushing the head and arms down first and the feet last. Pike or tuck position pushing the head and arms down first and the feet last.

15. Jumping and Diving Always check depth before entering any body of water. Always check depth before entering any body of water. While jumping and diving from the side of the pool, it is important for the person to look to make sure no objects are in their way. While jumping and diving from the side of the pool, it is important for the person to look to make sure no objects are in their way. Diving in the shallow end is not advised – spinal cord injuries are common in shallow end diving. If one chooses to dive, it is crucial to be completely aware of water depth when diving. Diving in the shallow end is not advised – spinal cord injuries are common in shallow end diving. If one chooses to dive, it is crucial to be completely aware of water depth when diving. When jumping in the shallow end, make sure the knees are slightly bent to avoid injury. When jumping in the shallow end, make sure the knees are slightly bent to avoid injury.

16. Bobbing Bobbing is used to get accustomed to the depth of the water and may be used to get the person from the deep end to the shallow end. Bobbing is used to get accustomed to the depth of the water and may be used to get the person from the deep end to the shallow end. Bobbing helps swimmers learn breathing patterns – exhale under the water and inhale above the water. It is one of the first skills taught to beginning swimmers. Bobbing helps swimmers learn breathing patterns – exhale under the water and inhale above the water. It is one of the first skills taught to beginning swimmers.

17. Fitness Maximum Heart Rate (MHR) =220 – age Maximum Heart Rate (MHR) =220 – age Resting Heart Rate (RHR) = your heart rate at rest Resting Heart Rate (RHR) = your heart rate at rest Target Heart Rate (THR) =(MHR – RHR) x 60% + RHR for beginner Target Heart Rate (THR) =(MHR – RHR) x 60% + RHR for beginner (MHR – RHR) x 70% + RHR for intermediate (MHR – RHR) x 70% + RHR for intermediate (MHR – RHR) x 85% + RHR for advanced (MHR – RHR) x 85% + RHR for advanced Target Heart Rate Range = THR @ 60% - THR @ 85% Target Heart Rate Range = THR @ 60% - THR @ 85% The most active muscle in the body is the heart. The most active muscle in the body is the heart.

18. Stretching Stretching should be performed after a warm-up, during exercise and after exercise. Stretching should be performed after a warm-up, during exercise and after exercise.

19. WATER When you are thirsty, the best thing for you to drink is water. You should drink 8 - 10, 8 ounce glasses a day. If you are thirsty, it means you are already dehydrated. A good rule of thumb is to take your body weight in pounds, divide it by 2 and drink that number in ounces. For example, a 130 lb. person should drink 65oz. of water. When you are thirsty, the best thing for you to drink is water. You should drink 8 - 10, 8 ounce glasses a day. If you are thirsty, it means you are already dehydrated. A good rule of thumb is to take your body weight in pounds, divide it by 2 and drink that number in ounces. For example, a 130 lb. person should drink 65oz. of water.

20. Nutrition Eating smaller meals more frequently through out the day is better for your metabolism than eating one big meal. In addition, you may feel better. Eating smaller meals more frequently through out the day is better for your metabolism than eating one big meal. In addition, you may feel better. Minimize simple sugars in your diet – candy, white breads/pastas/rice. Increase foods high in fiber – beans, fruit, vegetables, whole grains. Minimize simple sugars in your diet – candy, white breads/pastas/rice. Increase foods high in fiber – beans, fruit, vegetables, whole grains.

21. FITT Principle Frequency – How often you work out. Frequency – How often you work out. Intensity – How hard you work out (measure by heart rate). Intensity – How hard you work out (measure by heart rate). Time – How long you work out (duration). Time – How long you work out (duration). Type – What kind of activity you choose to participate in. Type – What kind of activity you choose to participate in.

22. Components of Fitness Cardiovascular Endurance – The ability of the respiratory system (heart and lungs) to supply oxygen and remove waste products during activity. Cardiovascular Endurance – The ability of the respiratory system (heart and lungs) to supply oxygen and remove waste products during activity. Muscular Endurance - The ability to exert a force repeatedly over time. Muscular Endurance - The ability to exert a force repeatedly over time. Muscular Strength - The ability to exert a maximum force one time. Muscular Strength - The ability to exert a maximum force one time. Flexibility - The range of motion of a joint. Flexibility - The range of motion of a joint. Body Composition - Lean body mass compared to body fat. Body Composition - Lean body mass compared to body fat.