Swimming Flashcards
Archaeological and other evidence shows
swimming to have been practiced as early as ___ in Egypt and thereafter in Assyrian, Greek,
and Roman civilizations.
2500
BCE
in ____
swimming was apart of martial training and was,
with the alphabet, also part of elementary
education for males
Greece and Rome
The earliest instruction programs were in____ in the ___, both for sport and for
lifesaving. The programs were copied in the rest of
Europe.
Great Britain, 19th century
swimming has been known since prehistoric times; the earliest
records of swimming back to stone age paintings from around _____
years ago. Written references date from 2000 BC
7000
_____ needed the 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 Filipinos
Introduced
swimming as a comparative sport in the
country.
American military men
These are the ADVANTAGES of Swimming ( just click )
-Swimming is a kind of sport and effective exercise for good
health.
❖Swimming helps to reduce weight by burning calories
when you get into the water. It is good exercise to lose
weight and eliminate obesity.
❖Swimming helps to boost your mood by reducing tension.
❖Swimming helps reduces heart disease, as it is great
cardiovascular exercise.
❖Swimming is also good for strengthening muscles.
❖Disabled persons can also use swimming as part of their norml
activity while those with injuries cas use swimming as part of
therapy and rehabilitating activity.
❖Both men and women can enjoy swimming during summer to
keep body cool.
❖Swimmers or athlete often swims daily for fitness and to
remain healthy.
❖It is one of the effective exercise and great for the heart and
lungs.
❖Swimming is a fun activity, which keeps exercising your heart
-Any person of any age can swim.
❖Swimming is one of the best workout for the whole body.
❖It also helps to relax your body and mind.
❖Swimming is not only a wonderful aerobic and resistance workout or
a fabulous experience but also an activity, which
provides a lot of health benefits to human body.
its a must in the pools because it is a powerful disinfectant. Being
exposed to high amounts of ____ is not healthy as it can cause, among
other conditions, headaches, dry skin, and eye irritation
Chlorine
can help in preventing irritation of the eyes;
however, your skin, hair, and ears will still be exposed to the effects of
chlorine.
Wearing swimming goggles
inhaling ____ can cause respiratory problems, and it
increases the risks of developing asthma.
Chlorine
Another notable disadvantage of swimming is that swimmers are prone
to specific injuries. This happens due to high amount of repetitive
movements during different strokes.
Common Injuries
Most common injuries ( just click )
-Shoulder injuries, tendinitis, and shoulder impingement.
* Knee injuries.
* Neck and low back injuries.
* Biceps tendinitis
All these can be caused by a combination of different things
like:
* Lack of proper rest between swimming sessions.
* Bad stroke technique.
* Poor breathing technique.
* Poor conditioning and strength of the core and hips.
can be considered one of the less
known disadvantages of swimming in colder,
compared to warmer water, leads to higher levels
of perceived hunger.
▪ This led to the participants who swam in the
colder water to consume as much as 44% more
calories. This result was despite their caloric
expenditure being relatively the same as the
participants swimming in warmer water.
Undesired Weight Gain
in a pool can be a lot
safer, swimming in open waters (like the
oceans, lakes, or rivers) can be quite
dangerous.
The danger comes from the currents and the
lack of familiarity and experience
with how underwater currents interact with
our bodies.
Risk of Drowning
Swimming is quite an intensive exercise that requires the use of all your major
muscles. As a result, this cause you to sweat and lose fluids, just like other types of
intense exercises. However, since you are underwater, it is hard to notice and feel
that you are sweating.
Dehydration
are another common
disadvantage of swimming. A common type
of fungal infection amongst swimmers is
athlete’s foot; it is highly contagious, and it
can spread quickly.
Another concern is the possibility for a yeast
infection, especially for women, which is
caused by a combination of the swimming
water, high humidity, and the heat.
Fungal Infections
Many different bacteria and pathogens can be found in the
water. Even in the well-chlorinated pools, some bacteria can
still survive
Bacterial Infections
It usually
develops when water stays in the ear canal for a long time.
This gives bacteria a chance a chance of developing, and as a
result, infecting the skin of your ears.
Swimmer’s Ear
is a reason why people feel exhausted after swimming. A study found
that people who spend long times outdoors, exposed to the sun tend to lower their cognitive functions
temporarily.
Another theory is that swimming in cold water causes us to spend more energy to maintain proper levels
of body core temperature. Thus, making us more tired than usual.
Sun exposure
A significant disadvantage of swimming, especially in lakes, rivers, or oceans, is the
negative effect of doing it in __
Polluted Waters
in the winter, for many of us, is often
out of the question. Especially swimming in
oceans, rivers, or lakes. Swimming in cold
water can affect us in several dangerous ways. It
can potentially cause:
Hypothermia
Sudden heart attack
Loss of capacity to swim
Winter Swimming
Loss of electrolytes and
dehydration
▪ Too much swimming
▪ Lack of proper
conditioning
Cramps
Swimming in open water might be very easy to bump into different sorts of rocks and sea
creatures
* Animals that although less dangerous can harm us, too, like jelly fish, crabs, and sea
urchins
* Sharks are a well-known danger that is present in most beachgoers
* Shallow waters might be possible to hit your legs or hands on sharp rocks or step on
seashells. (although it might not lead to a severe injury, this can cause some bruises and
wounds)
Bumping into Foreign Objects
Water Safety Tips ( Just Click )
- Walk, don’t run
- Listen to instructions and obey pool rules
- No diving in the shallow end
- No roughhousing
- Dont play around and drains and covers
- Never swim alone
- Sun safety is part of the deal
- Use pool safety equipment properly
- Out of pool and inside when storms threaten
- now how to respond in an emergency
in swimming terminology, ____ is the official
name of the front crawl stroke used more commonly at a competitive level.
Freestyle
simultaneous leg kick used in Butterfly
Dolphin Kick
these are underwater somersaults used in backstroke and freestyle that allow
swimmers to push off from the wall for the next length
Tumble turns
____ refers to rotation of your body from side
Body Roll
is used in the freestyle stroke and involves breathing on both
sides of the body
bilateral breathing
you breathe in every other arm stroke. As a consequence, you always breathe
in on the same side . This gives you plenty of oxygen and is especially useful in short distance races.
Unilateral breathing
this is swimming terminology for simple exercises focusing on a
particular part of your technique
Swimming drills
____ is when you are coasting along with a pause in your stroke
Glide
underwater body position after driving or pushing off the wall which
maximizes swim speed and efficiency
Streamline
legs only (no pulling)
Kick
A flat float used for doing kick
Kickboard
back crawl
Backstroke
longer distance, moderate intensity, short rest period swimming sets that
focus on building endurance
Aerobic
shorter distance, high intensity , long rest period swimming sets that
focus on building power
Anaerobic
50 m pool(term used for describing competitions)
Long course
arms only (no kicking)
Pull
25 m pool ( term used for describing competitions
Short course
is often mandatory
when swimming in a public pool,
unless you are bald. ___
comes in handy if you have long hair
and want to avoid that it gets into
your face while swimming
Swimming Cap
allow you to submerge
your head without having to fear of getting
water in your eyes. You will be more relaxed
and able to streamline your body better
Swimming Goggles
is nice to have, as it keeps water
out of your nose. So it’s one thing less to
worry about during the initial learning phase.
Nose clip
helps especially while learning
front crawl, as it takes quite a bit of
technique and coordination to be able to
breathe on the side and keep your arms and
legs moving.
Nose clip
dramatically improve the
efficiency of your flutter kick in front crawl
and backstroke and the efficiency of your
dolphin kick in the butterfly stroke.
The legs are much better supported in the
water, and hence you can focus on learning
the arm stroke movements.
Swim Fins
is a figure-eight shaped
flotation device made of solid foam and
which you squeeze between your thighs. lso supports your legs so you
can focus on the arm stroke movements.
It makes the most sense to use them
when swimming front crawl.
Pull buoys
are those
long colored flexible cylinders made
of solid foam.
Swimming Noodle
can be used to isolate and learn the leg
movements, especially the flutter kick and the
breaststroke kick.
A ___ makes less sense to learn the dolphin kick
used in butterfly, as the kickboard limits the body
undulation that is essential in that stroke.
Kickboard
conforms to regulated dimensions
that are big enough for international competition. This type of
swimming pool is used in the Olympic Games
Olympic-size swimming pool
here the race course
is ____ (164.0 ft) in length, typically referred to as “long course”
50m
distinguishing it from “short course” which applies to competitions in
pools that are ____ (82.0 ft) in length, or ___ (22.86 m) in the
United States
25
It is not a specific definition, as there is no
official limit on the depth of an Olympic pool. The value has
an order of magnitude of ___
1 megaliter
Number of lanes in pool,
Lane width,
Water Temp,
Water Volume,
10,
2.5 m,
25 - 28 C,
2,500,000 L or 2 acre - feet
Do’s and Dont ( just click )
-Communication.
*Move Out of the Way.
*Treat Other Swimmers With
Respect.
*Don’t Cut Off Other Swimmers.
*Don’t Ride Someone’s Feet.
*Wait at Least 5 Seconds
Between Swimmers.
*Don’t Join A Lane That’s Not Your
Speed
iis defined as rhythmic
muscular activity resulting in movement, and initiates
a more appropriate increase in cardiac output and
oxygen exchange.
_____ are controlled movements that
prepare your muscles, ligaments and other soft
tissues for performance and safety.
Dynamic Stretches
are performed by increasing
tension in a muscle while keeping its length
constant.
_____ are those in which you
stand, sit or lie still and hold a single
position for period of time, up to about 45
seconds.
Static exercise
The
____ is the most intricate joint in the entire body, so
you must stretch and warm up properly by performing a
series of rotations to really extend them. The smoother
these exercises are performed, the more effective they
will be.
Shoulder
Stretching order
Shoulder -> Arms -> Body
____Is also extremely important,
particularly when performing ‘static’
exercises such as these. _____ out as you
stretch and extend as far as possible helps
you relax more and makes these exercises as
effective as possible.
Breathing
Where you sink
underwater and slowly
exhale a stream of
bubbles through your
nose and mouth, is a
way to grow familiar
with breath control.
Bobbing
is a technique
that allows a swimmer to remain
upright in an essentially
stationary position with the head
above water.
Treading
are caused when children
unintentionally fall into the water and begin
to panic in this different environment.
____ equips kids with the ability to roll to
their back and stay at the water’s surface,
which places them in an ideal position to
breath.
Floating
uses very little
making it ideal for situations when you don’t
how long you’ll need to stay afloat. Lie on your
with your face underwater and your arms
legs dangling. W
Survival Float
you don’t use much
energy, and you stay fairly
comfortable. In the __& you lie on your back in the
water slighty arched, your arms
out to the sides and your legs
straight.
Horizontal Back Float
your face remains above the
water; however, in the ____, less of your body
floats above the water. While
your upper chest and you face
stay out of the water, your
legs drop down below the
surface.
Vertical Back Float
in a backstroke body position and make
your body as flat as you can on the surface of the
water while maintaining a neutral neck.
Supine Float
used esp. by beginning
swimmers, with face
downward, legs extended
backward, and arms
stretched forward.
Deadman’s float
Chin on chest, eyes looking
down.
Hug both knees to chest curl
into a little ball.
Back should break the
surface of the water.
Mushroom Float
is the fastest swimming stroke of all. It is used in open water and
triathlon swimming.
Free style
Is a symmetrical stroke with both arms carried over the water on
recovery. The stroke uses a dolphin kick (both legs kicking as one together). Fly is
challenging and normally only attempted by good intermediate and advanced
swimmers.
Butterfly
A swimming event combining all four of the strokes normally performed in the
order fly- back- breast- free. Classic distances are 200m (50m of each stroke) and
400m (100m of each stroke).
Individual Medley
order of IM Medley
fly- back- breast- free
requires both arms to move in a synchronised way underwater; whilst
the arms are fully stretched out the legs move in a synchronised movement, to
push forward the swimmer
Breast stroke
should be in a streamlined position on their back in the water; eyes
should face upwards with the head relaxed.
Back stroke
A float, normally flat and square, which is traditionally held in
front of you in your hands when you are performing kicking drills.
The float
gives you the buoyancy to lift your head out of the water
Kick board
are training aids held or strapped to the hands whilst
swimming. Traditionally they are bigger than the hand and
designed to increase grip on the water.
Paddles
A specially shaped float designed to sit between your legs as high as possible
(touching your crotch). The ____ provides enough buoyancy that you do not
have to kick to keep your body position high.
Pull buoy
Exercises normally performed in the water to practice an aspect of the swimming
stroke.
Drills
How much friction you create in the water whilst you swim. Fast swimmers have
low drag and high levels of propulsion.
Drag
A description of the kicking technique used when swimming
freestyle
2, 4 or 6 Beat Kick
the traditional flutter kick and uses 6 kicks
per complete arm cycle.
6 beat
is 2 kicks per complete arm cycle and is
often used by expert distance swimmers and triathletes to
reduce the oxygen uptake from their legs.
2 beat
where one arm is held fully forwards until the other arm has performed a
complete stroke and returned to the front. This drill tends to be used during the
early stages of learning freestyle timing. After that it encourages poor body
rotation.
Catch up drill
is another term for your swimming stroke. Your
swimming speed is much more limited by your technique than your fitness.
Because of this, all levels of swimmer should work on their strokes in their
swimming sessions and strike a good balance between technique work such as
drills and fitness work and fitness training
Swimming technique
Breathing to both sides, in any pattern. This is a good technique to
keep your stroke symmetrical and avoid damage to the neck
muscles.
Bilateral Breathing
How high / horizontal your body sits in the water as you swim. A
high body position close to the surface is good.
Body position
The rotation of your body along your ‘long axis’ or spine as you
swim. Aim for approximately 45-60°
Body rotation
is created by your body when you swim, this drops the
level of the surface of the water as it passes your head, creating
what we call a trough. You can breathe into that trough without
lifting your head as much as you might think.
Bow wave
is the start of the arm stroke at the very front when you start to grip
the water and move your hand and arm backwards.
The catch
A kick used in the fly stroke where both legs kick in time together
Dolphin Kick
The part of your stroke where the hand extends forward after entry into the
water
Extension
Your ability to catch and pull the water to propel yourself forwards.
Feel for the water
The action of coasting with a pause in your stroke
Glide
How much effort you require to swim at a given speed. With more economy and
efficiency you will swim faster for the same effort.
Economy
A traditional swim pacing clock with a double second hand.
Experienced swimmers use this to measure their swim times and
recovery periods in sets so that they don’t have to wear a watch
(which can harm your feel for the water).
Pace clock
Technical terms for pointing your foot () and flexing it
upwards ()
plantar flexion, dorsi flexion
How much forward drive you generate with your swimming stroke. L
Propulsion
The___ phase of the freestyle stroke is performed by the propulsive arm
following the catch. It commences just in the front of the head and continues
back under the body
Pull
The last section of the propulsive phase of the stroke, as the arm and hand pass
the lower core and hips.
Push
A body position for minimising drag. The most common being a torpedo push off
performed off the wall
Streamline
Involved entering at the front of the stroke with thumb down
and palm
out, the first action under the water is to sweep outwards in front of the head,
then
sweep back in past the chest and then finally sweep out again by the hip.
S shaped pull
How far you travel for every stroke you swim is called ____
Stroke length
How many strokes you take in a minute is called your ____
Stroke rate
A turn where the lead arm pushes off the wall, driving the upper body and head
over the lower body.
Push turn
The portion of a swimming stroke where the arms move over the surface of the
water.
Recovery
Backing off your training to freshen up for a big race
Taper
The speed at which you can swim continuously without lactate build up in your
blood stream.
Threshhold
is one where the head and arms are driven under the body and the
legs flip over the top before reaching the wall and pushing off. Sometimes also
called a flip turn
Tumble turn
to one side only. Tends to cause asymmetrical strokes over time and is
not recommended. Bilateral (breathing) is recommended by us to keep your
stroke symmetrical and faster
Unilateral ( breathing )
In competitive swimming, ‘__’ means racing in a 50m pool - as used in
the Olympic games
long course
In the competitive swimming world, ___ is racing in a 25m pool.
A different set of world records is kept for short course as it is faster than long
course due to the increased number of push- offs.
short course
A flat- out test of your speed against the clock. A time trial is an all out effort like
a race but normally performed without competition.
Time trial
