Prone - Intermediate

Question 1

What is the goal of swimming?

Answer 1

To strengthen the hip and spine extensors. Goal is to chalk when spinal stability against counter lateral movement of the arms and legs.

Question 2

What is the muscle focus, spinal shape,
Pelvis position and contraindications of swimming?

Answer 2

Muscle focus: erector spinae+ hip extensors
Spinal shape: extension
Pelvis position: neutral
Contraindications: herniated disc, shoulder impingement and 2nd/3rd trimester of pregnancy.

Question 3

What are the mobilisers of swimming?

Answer 3

Hip extensors, anterior deltoid and erector spinae.

Question 4

What are the stabilisers of swimming?

Answer 4

Multifidis, obliques, shoulder girdle stabilisers and pelvic floor.

Question 5

What are the pre-requisites of
Swimming?

Answer 5

Half swan arms reaching

Question 6

What is the goal of swan dive - single leg lifts?

Answer 6

To strengthen spinal and hip extensors.

Question 7

What is the muscle focus, spinal shape,
Pelvis position and contraindications of swan dive single leg lifts?

Answer 7

Muscle focus: erector spinae and hip extensors.
Spinal shape: extension
Pelvis position: anterior tilt
Contraindications: severe lordosis, herniated disc, 2nd/3rd trimester
Of pregnancy.

Question 8

What are the mobilisers of swan dive single leg lift?

Answer 8

Glutes max, hamstrings, erector spinae, triceps and biceps.

Question 9

What are the stabilisers of swan dive single leg lift?

Answer 9

Pelvic floor, TA, obliques, shoulder girdle stabilisers.

Question 10

What are the pre-requisites of swan dive single leg lift?

Answer 10

Swan dive

Question 11

What are the pre-requisites of swan dive single leg lift?

Answer 11

Swan dive

Question 12

What is the goal of the double leg kick?

Answer 12

To strengthen spinal and hip extensors and extra with coordination elements.

Question 13

What is the muscle focus, spinal
Shape, pelvis shape and contraindications of the double leg kick?

Answer 13

Muscle focus: erector spinae and hip extensors
Spinal shape: thoracic extension
Pelvis position: anterior tilt
Contraindications: 2nd/3rd trimester of pregnancy, lower back issues and herniated disc.

Question 14

What are the mobilisers of the double leg kick?

Answer 14

Erector spinae, glute max, hamstrings, latissimus dorsi and vasti of quadriceps.

Question 15

What are the stabilisers of the double leg kick?

Answer 15

TA, shoulder girdle stabilisers, obliques, multifidis, pelvic floor, adductors.

Question 16

What are the pre- requisites of the double leg kick?

Answer 16

Swimming, breatstroke, one leg kick