Daisy M.

La Madrid September 4,2019

I-BSED Prof. Kevin Amo
History of Swimming

Swimming, in recreation and sports, the propulsion of the body through water by combined arm
and leg motions and the natural flotation of the body. Swimming as an exercise is popular as an
all-around body developer and is particularly useful in therapy and as exercise for physically
handicapped persons. It is also taught for lifesaving purposes. For activities that involve
swimming, see also diving, lifesaving, surfing, synchronized swimming, underwater diving,
and water polo.
Archaeological and other evidence shows swimming to have been practiced as early as
2500 BCE in Egypt and thereafter in Assyrian, Greek, and Roman civilizations.
In Greece and Rome swimming was a part of martial training and was, with the alphabet, also part
of elementary education for males. In the Orient swimming dates back at least to the 1st
century BCE, there being some evidence of swimming races then in Japan. By the 17th century an
imperial edict had made the teaching of swimming compulsory in the schools. Organized
swimming events were held in the 19th century before Japan was opened to the Western world.
Among the preliterate maritime peoples of the Pacific, swimming was evidently learned by
children about the time they walked, or even before. Among the ancient Greeks there is note of
occasional races, and a famous boxer swam as part of his training. The Romans built
swimming pools, distinct from their baths. In the 1st century BCE the Roman Gaius Maecenas is
said to have built the first heated swimming pool.
The lack of swimming in Europe during the Middle Ages is explained by some authorities as
having been caused by a fear that swimming spread infection and caused epidemics. There is some
evidence of swimming at seashore resorts of Great Britain in the late 17th century, evidently in
conjunction with water therapy. Not until the 19th century, however, did the popularity of
swimming as both recreation and sport begin in earnest. When the first swimming organization
was formed there in 1837, Londonhad six indoor pools with diving boards. The first swimming
championship was a 440-yard (400-metre) race, held in Australia in 1846 and annually thereafter.
The Metropolitan Swimming Clubs of London, founded in 1869, ultimately became the Amateur
Swimming Association, the governing body of British amateur swimming. National swimming
federations were formed in several European countries from 1882 to 1889. In the United
States swimming was first nationally organized as a sport by the Amateur Athletic Union (AAU)
on its founding in 1888. The Fédération Internationale de Natation Amateur (FINA) was founded
in 1909.
https://www.britannica.com/sports/swimming-sport

History of Swimming in the Philippines

The Filipino needed 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 islandss which
compose this country. The American military men introduced swimming as a comparative sport
in the country.
Through the pioneering efforts of YMCA leaders working among the American Military forces,
the rudiments of the sports were impressed upon the Filipinos who saw in 1907 the construction
of the first swimming pool in the country at Fort McKinley YMCA.

In 1911, Filipinos watched avidly from the sidelines as the first swimming championship meet
was held at the American Columbia Club swimming pool with competing American team from
the Manila YMCA, the American Columbia club, and the USS Saratoga.
The following decade, educational institutions, the first of which was the University of the
Philippines, followed later on by the Philippine Women's University, trained swimmers.

The succeeding years up to 1951 saw the staging of the sixth Formosa Philippines Biennal
Swimming championship meets, the 9th and 10th Far Eastern Games and the series of Manila-
Hongkong Interport Swimming meets wherein Filipino men and women swimmers showed
outstanding performance.

Women swimmers competed in the 1931 National Women's Swimming Championships meet at
the Rizal Memorial Pool where the University of the Philippines won. The PWU women's team
won the championship in 1934.
Swimming competitions were suspended during the Japanese occupation. It was only in 1948
when swimming competitions were resumed. The first Asian games held in New Delhi in 1951
gave the Filipino swimmers the opportunity to participate in international competitions.
http://victorpilar.tripod.com/pe103basicswimming/id11.html

Basic Water Safety

Drowning is still one of the leading causes of death among young children.
It is critical to teach children these six basic water safety rules:
1. Never climb over a fence or go through a gate where there is a swimming pool, pond, lake,
or other body of water unless you are with an adult.
2. Swim or play in the water only when an adult agrees to watch you.
3. Do not run, push, or play roughly around water.
4. Do not bring glass near the water.
5. Do not swim with something in your mouth.
6. Be sure to keep the supervising adult within eyesight. Yell and wave arms for help only
when you need it.

Pools
Most drownings occur in swimming pools, and the young drowning victim is generally
“missing” for only a few minutes before the drowning occurs.
Keep the pool safe:
 Make sure that entrances to pools have self-closing gates with secure locks and latches that
are child resistant.
 Fencing needs to surround the pool on all four sides.
 Provide constant adult supervision.

Shallow Water
Children can drown in less than three centimeters of water. Buckets filled with water (or other
liquids) present a drowning hazard to young children. Never leave a bucket unattended when
small children are around. Even a partly filled bucket can be a drowning hazard to a curious
young child learning to walk. These children may use the bucket to pull themselves up and then
topple into it.
http://www.globalhealthychildcare.dreamhosters.com/six-steps-to-preventing-injuries/basic-
water-safety/

Facilities and Equipment

A number of pool facilities include leisure water features that are designed for recreational
swimmers, lap swimming and specific areas for toddlers and children. These may include:
 Varying water depths, with extensive shallow or beach areas.
 Wave pools and surfing pools.
 Water slides and flumes.
 Fast flowing river rides & rapids.
 Water jets and water cannons.
 Water features eg rain showers.
 Spa facilities, including varying temperatures.

https://www.dsr.wa.gov.au/support-and-advice/facility-management/developing-
facilities/dimensions-guide/sport-specific-dimensions/swimming

What equipment do I need for swimming?

Swimsuit
You'll need a swimsuit unless you plan on skinny-dipping! Like many other things, technology
has entered the swimsuit arena as well. Fabrics are designed for minimal resistance through the
water, they tend to last a long time, and they resist fading even when used repeatedly in
chlorinated pools. Of course, not all of us would be comfortable in the skimpy racing suits that
you see Olympians wear, but the good news is that you can find more modest suits at sporting
goods and department stores as well as through a number of online vendors (see the resources
section). Comfort is the most important quality in selecting a swimsuit. You're less likely to
swim if you're uncomfortable in your suit.
Goggles
Goggles protect your eyes from chlorine (and anything else that may be in the water), and they
help you keep your eyes open while you swim so that you can see where you're going. You can
even get prescription swim goggles if you wear glasses (check with your optician for
availability). To find the right pair of goggles, do the following:
Put the goggles over your eyes without slinging the strap over your head.
Press the goggles into your eye sockets and let go.
The goggles should stay in place.
Experiment until you find the pair that fits your eyes best.
Bathing caps
Bathing caps can serve several purposes. Some pool managers will require individuals with long
hair to wear caps to keep hair from getting into the pool, and some people just like to protect
their hair from the chlorine in the water. You may also decide to wear a bathing cap to cut down
on resistance in the water. This really works, and so if you're looking to increase your time a bit,
a bathing cap might help. Many caps are made of latex, although you can find silicone, neoprene
(keeps you warm), and Lycra as well. Choose the one that fits your head and is most
comfortable.
Flotation devices and other equipment
There are a number of flotation devices and other equipment available to help you learn how to
swim, improve your swimming times if you start to get competitive, and add resistance to your
water workouts to build muscular strength and tone. Flotation devices help keep you afloat so
that you can slow down and work on your swim stroke without sinking or causing too
much fatigue, and they help with confidence for individuals who don't know how to swim. Read
on to learn more about floatation devices.
Kickboards
Kickboards are devices made of foam or other materials that float, and they come in a variety of
shapes and sizes. The main purpose is for you to hold on and stay afloat while your legs do all
the work. It's good exercise for coordinating your kicking, and it gives your arms a rest. One
technique that I suggest to swimmers who want to keep swimming continuously without a break
is to leave a kickboard at the end of the pool, and when they get tired, grab the kickboard and do
a lap or two with it until they get their arm strength back, and then drop the kickboard off at the
end of the pool and swim again until they need the kickboard again. Many pools have kickboards
available to try out.
Pull buoys
Like kickboards, pull buoys are flotation devices that come in a variety of shapes and sizes, but
unlike a kickboard, which gives the upper body a rest, pull buoys are placed between the legs to
keep the legs afloat without kicking so that you can work your upper body. Pull buoys are
excellent training devices for building upper-body strength, endurance, and
cardiorespiratory fitness. They can also help you work on your form because you can swim
slowly and deliberately without sinking.
Fins
Fins fit on your feet and add propulsion to your kicks (think of a duck's webfoot). They are great
training for your legs and will help you swim faster. They come in long fins for beginners who
want to work on their stroke and build up leg strength and ankle flexibility and short fins to help
you go faster without overworking your legs. Fins should fit snugly but not so tight that they cut
into your foot or cut off circulation. Wear socks with your fins if that feels more comfortable.
Hand paddles
Hand paddles attach to your hands and add propulsion to your arm stroke because they move
more water. They can be a lot of work for the arms and shoulders because of the resistance in the
water, and for this reason, they are used in water aerobic classes to mimic the resistance
exercises that you do on land with dumbbells (for example, biceps curls). Hand paddles make a
water workout difficult, and so you should warm up in the water without them first, and then
build up slowly like you would with any resistance exercise workout so that you don't overwork
your arms and shoulder joints.
Gloves
Gloves, like hand paddles, also add resistance for your arms, although they are smaller than
paddles and so the resistance is lighter. These might be a better choice than paddles if you're just
starting out with resistance exercises in the water.
Water dumbbells
Some manufacturers produce dumbbells made of foam for use in the water. They add resistance
like paddles or gloves, but you can release them quickly after a set and then grab them again
when you're ready. Water creates lots of resistance, and so water dumbbells will make you
stronger if you use them consistently. They're fun!
Noodle
A noodle is a flexible, tube-shaped flotation device that you can wrap under your arms or around
your waist to keep you buoyant so that you can keep moving in the water (kids love to play with
them). The advantage of being able to keep moving is that you can work on your stroke
without fatigue and increase your strength and endurance.
Aqua jogger
Aqua jogger is a flotation device that you wear like a belt. Like a noodle, it permits you to keep
on moving without fatigue, so that you can work on your stroke as well as your strength and
aerobic fitness, but it's more heavy-duty than a noodle and will accommodate heavier people and
create more resistance. Aqua joggers also allow you to participate in water aerobic classes and
water running without having to know how to swim or break frequently.

Water treadmill
Did you read that right? Yep, water treadmill. There are two types. One is a device that you
install in your pool that works with a propeller to create a current of water that you swim in place
against (okay, it's not really a treadmill, but you do swim in place). This type is a great training
aid and is also used for rehabilitation, but it is very expensive, depending on the model and
whether you have it installed when your pool is being built or in an existing pool. The other type
is a treadmill that is designed for use in water. You walk on it just like any land-based treadmill,
only there is less strain on your joints because of the water. This type of treadmill is frequently
used in rehabilitation. See the resources section or search online for "water treadmill" to learn
more.
There is one other option for swimming in place, and it's inexpensive. Swim stretch cords attach
to the side of a pool and to your body so you can swim without going anywhere, or they come
with a drag belt (sort of like a mini-parachute) that catches water as you swim and drag it behind
you. Both are fine options for getting a great workout.

What are the benefits of swimming?

Low impact
There's no ground impact when you swim, and so you protect the joints from stress and strain. In
fact, the Arthritis Foundation strongly recommends swimming and water activities for this
reason, so much so that they sponsor water classes all over the country
(check http://www.arthritis.org for information). Water aerobics classes are also desirable for this
reason, because even if you do jump and hit the bottom of the pool, you do so with less force
because you're buoyant in the water. Not only that, but if you wear or hold a flotation device
during a water aerobics class, the impact is even less.

Can be continued for a lifetime

Because there's no impact with swimming, it can be continued for a lifetime. If you check the
United States Masters Swimming (http://www.usms.org/) Web site for age categories of their
swim competitions, you will find a 100- to 104-year-old age group! And the master of fitness,
Jack La Lanne, who died in 2011, reportedly still swam one hour every day at age 93!
Builds cardiorespiratory fitness
Swimming improves endurance. In one study of sedentary middle-aged men and women who did
swim training for 12 weeks, maximal oxygen consumption improved 10% and stroke
volume (the amount of blood pumped with each beat which indicates heart strength) improved as
much as 18%.

Builds muscle mass

In a study of men who completed an eight-week swimming program, there was a 23.8% increase
in the triceps muscle (the back of the arm). My take on muscle mass and swimming is that if you
have been doing no resistance exercise at all and you start to swim, you will certainly get more
toned and you may even gain mass like the men in this study. But even without the gain in mass,
it's well worth the strength and tone that you will almost certainly gain.
An alternative when injured
When athletes are injured, particularly in the lower extremities, they are frequently told to swim
to maintain their fitness level. Swimming helps them stay in shape, and it's even part of the
rehabilitation. That's because the resistance of the water makes the muscles work hard without
the strain or impact that is experienced on land.
It's a break from the summer heat
There's nothing like it during the hot days of summer, whether it's at the beach or in the pool. It's
relaxing, the movements are smooth and rhythmic, and it's a great workout.

It's a family affair

Swimming and other water activities are something the entire family can share. With rising
levels of obesity in children as well as adults in the United States, family physical activities and
good role-modeling may be one way to stem the epidemic of inactivity and obesity facing our
nation.

Burns calories
Swimming burns lots of calories, anywhere from 500-650 per hour depending on how efficiently
you swim (you burn more flopping around than swimming cleanly!) and how buoyant you are
(the more body fat you have, the more you float and the fewer calories it takes to swim). Very
early and original research on swimming and calorie expenditure showed that swimming,
regardless of the stroke, burned about 89% of the calories burned during running and 97% of the
calories burned during cycling for the same time period. Stated another way, swimming burns
about 11% fewer calories than running but only 3% fewer calories than biking. One important
caveat about this data is that calorie expenditure is dependent on the intensity of exercise, and so
it's entirely possible to burn more calories swimming than running in the same period of time as
long as you swim hard enough, and particularly so if compared to running at light intensity.
https://www.medicinenet.com/swimming/article.htm#what_are_the_benefits_of_swimming