Topic: SWIMMING
Definition of Swimming
Swimming is the act of moving through water using the arms and legs. It is both a recreational
and competitive sport that enhances physical fitness and survival skills.
Importance of Swimming
1. Physical Fitness – Improves cardiovascular endurance and muscle strength.
2. Survival Skill – Helps prevent drowning in emergencies.
3. Recreational Benefit – Provides fun and relaxation.
4. Therapeutic Use – Used in rehabilitation for injuries.
5. Competitive Sport – Featured in the Olympics and other competitions.
SAFETY RULES IN SWIMMING
1. Always swim in a supervised area.
2. Do not swim alone.
3. Warm up before entering the water.
4. Avoid running near the pool to prevent slipping.
5. Do not dive into shallow water.
6. Use appropriate swimming gear (e.g., swimwear, goggles, and swim caps).
7. Avoid swimming when feeling tired or sick.
8. Learn basic floating and survival techniques.
BASIC SWIMMING EQUIPMENT
1. Swimsuit – Allows easy movement in water.
2. Swimming Goggles – Protects the eyes from chlorine and water.
3. Swim Cap – Keeps hair in place and reduces water resistance.
4. Kickboard – Helps beginners practice kicking techniques.
5. Buoyancy Aids (Floaters) – Assists beginners in staying afloat.
6. Flippers/Fins – Improves leg movement and speed.
BASIC SWIMMING TECHNIQUES
Floating Techniques
Back Float: Lying on the back while staying on the water's surface.
Front Float: Lying face down on the water while maintaining buoyancy.
Breath Control
Holding breath and exhaling underwater.
Kicking Techniques
1. Flutter Kick – Fast, alternating kicks with straight legs.
2. Frog Kick (Breaststroke Kick) – Legs move like a frog’s.
3. Dolphin Kick – Wave-like motion used in butterfly stroke.
SWIMMING STROKES
1. Freestyle (Front Crawl) – Fastest stroke with alternating arm movements and flutter kicks.
2. Backstroke – Swimming on the back with alternating arm movements.
3. Breaststroke – Arms move in a circular motion while the legs perform the frog kick.
4. Butterfly Stroke – Both arms move together in a circular motion while legs perform a dolphin
kick.
WATER SAFETY AND RESCUE TECHNIQUES
How to Assist a Drowning Person
1. Use a Floating Object – Throw a rope, life jacket, or floatation device.
2. Reach and Pull – Extend a long object like a pole or stick.
3. Call for Help – Alert lifeguards or responsible adults.
4. Perform CPR (Cardiopulmonary Resuscitation) if the person is unconscious.
Self-Rescue Techniques
1. Treading water to stay afloat.
2. Floating on the back to conserve energy.
3. Swimming towards the nearest safe exit.
SWIMMING COMPETITIONS AND RECORDS
1. Types of Swimming Competitions
a. Short-distance races (50m, 100m).
b. Long-distance races (200m, 400m, 1500m).
c. Relay races (4x100m).
2. Major Swimming Competitions
a. Olympic Games
b. FINA World Championships
c. National Swimming Championships
