Name of Student: AMPARO, SHARMINE D.

Date Submitted: July 07, 2019

Year and Section: BSN2-C

Swimming can be dated back to the

Stone Age, but did not truly become an
organized sport until the early 19th
century.
In the ancient discipline, prehistoric man
learnt to swim in order to cross rivers and
lakes – we know this because cave
paintings from the Stone Age depicting
swimmers have been found in Egypt. Swimming was also referred to in Greek mythology.
Swimming was not widely practiced until the early 19th century, when the National
Swimming Society of Great Britain began to hold competitions. Most early swimmers used
the breaststroke, or a form of it.
Based on a stroke used by native South Americans, the first version of the crawl featured
a scissor kick. In the late 1880s, an Englishman named Frederick Cavill travelled to the
South Seas, where he saw the natives performing a crawl with a flutter kick. Cavill settled
in Australia, where he taught the stroke that was to become the famous Australian crawl.
Swimming has featured on the programme of all editions of the Games since 1896. The
very first Olympic events were freestyle (crawl) or breaststroke. Backstroke was added in
1904.
In the 1940s, breaststrokers discovered
that they could go faster by bringing both
arms forward over their heads. This
practice was immediately forbidden in
breaststroke, but gave birth to butterfly,
whose first official appearance was at the
1956 Games in Melbourne. This style is
now one of the four strokes used in
competition.
Women’s swimming became Olympic in 1912 at the Stockholm Games. Since then, it has
been part of every edition of the Games. The men’s and women’s programmes are almost
identical, as they contain the same number of events, with only one difference: the
freestyle distance is 800 metres for women and 1,500 metres for men.

Swimming is a great recreational sport that

can be enjoyed by people of all ages. But it’s
important to know how to be safe while
you’re in the water. The American Red Cross offers these important swimming
safety tips you should be aware of before you head out to the pool or beach:

1. Swim in designated areas supervised by lifeguards.

2. Always swim with a buddy; do not allow anyone to swim alone.
3. Never leave a young child
unattended near water and do not
trust a child’s life to another child;
teach children to always ask
permission to go near water.
4. Have young children or
inexperienced swimmers wear U.S.
Coast Guard-approved life jackets
around water, but do not rely on
life jackets alone.
5. Maintain constant supervision.
6. Make sure everyone in your family
learns to swim well. Enroll in age-
appropriate Red Cross water
orientation and learn-to-swi m courses.
7. If you have a pool, secure it with
appropriate barriers. Many children
who drown in home pools were out of
sight for less than five minutes and in
the care of one or both parents at the
time.
8. Avoid distractions when
supervising children around
water.
9. If a child is missing, check the
water first. Seconds count in
preventing death or disability.
10. Have a p propriate equipment,
such as reaching or throwing equipment, a cell phone, life jackets and a
first aid kit.
11. Know how and when to call 9-1-1 or the local emergency number.
12. Protect your skin. Limit the amount of direct sunlight you receive
between 10:00 a.m. and 4:00 p.m. and wear sunscreen with a protection
factor of at least 15.
13. Drink plenty of water regularly, even if you’re not thirsty. Avoid drinks
with alcohol or caffeine in them.
14. Enroll in pool safety, water safety, first aid and CPR/AED courses to
learn how to prevent and respond to emergencies.
 FACILITIES
Swimming Pools
Large pools must have a minimum of two accessible means of entry. A large pool is
defined as any pool with over 300 linear feet of pool wall. Pool walls at diving areas and
in areas where swimmers cannot enter because of
landscaping or adjacent structures are still counted
as part of the pool’s total linear feet.
The primary means of entry must be either a sloped
entry into the water or a pool lift that is capable of
being independently operated by a person with a
disability. The secondary means of entry could be
a pool lift, sloped entry, transfer wall, transfer
system, or pool stairs. It is recommended that
where two means of entry are provided, they be
different types and be situated on different pool
walls.
Pools with less than 300 linear feet of pool wall are
only required to provide one accessible means of
entry, which must be either a pool lift or sloped
entry.
Aquatic Recreation Facilities
Wave action pools, leisure rivers, sand bottom pools, and
other pools where access to the water is limited to one area
and where everyone gets in and out at the same place,
must provide at least one accessible means of entry, no
matter how many linear feet of pool wall is provided. The
accessible means of entry can be either a pool lift, sloped
entry, or transfer system.
Catch Pools
A catch pool is a body of water where water slide flumes drop users into the water. An
accessible means of entry or exit is not required into the catch pool. However, an
accessible route must connect to the edge of the catch pool.
Wading Pools
A wading pool is a pool designed for shallow depth and is used for wading. Each wading
pool must provide at least one sloped entry into the deepest part. Other forms of entry
may be provided as long as a sloped entry is provided. The sloped entries for wading
pools are not required to have handrails.
Spas
Spas must provide at least one accessible means of entry, which
can be a pool lift, transfer wall, or transfer system. If spas are
provided in a cluster, 5 percent of the total — or at least one spa
— must be accessible. If there is more than one cluster, one spa
or 5 percent per cluster must be accessible.
Footrests are not required on pool lifts provided at spas. However,
footrests or retractable leg supports are encouraged, especially on
lifts used in larger spas, where the water depth is 34 inches or
more and there is sufficient space.
 EQUIPMENT
Earplugs and Nose Clips
Some swimmers use earplugs to block water from entering the ear canal while they are
swimming. Excess water entering the ear can cause discomfort for several hours after
swimming and can also increase your chances of developing an outer ear infection,
known as swimmer's ear. Some swimmers also use nose clips to prevent water from
entering their nose while they are swimming.

Swim Goggles for Eye Protection

Most pools contain high levels of chlorine or other chemicals to help keep the water free
of bacteria and control the growth of algae in the water, states the Environmental
Protection Agency. However, chlorine can irritate the eyes. Goggles allow you to see
while your head is immersed in the water, without having to worry about chlorine
irritation. Swimmers who wear contact lenses or glasses can purchase swim goggles
with prescription lenses.
Tools for Training and Technique
Numerous pieces of swimming equipment are designed to help in strength training and
technique while swimming. For example, pull buoys are foam flotation devices that can
be placed between the legs and used to strengthen and place focus on arm technique.
The pull buoy forces swimmers to rely less on their legs to push through the water and
more on the arms. Swim paddles develop arm strength by increasing resistance in the
water, and they also help develop proper stroke mechanics.
Kickboards switch the majority of work onto the legs when swimming to strengthen the
legs as well as help develop proper kicking technique, states the U.S. Masters
Swimming organization. Stretch cords and resistance bands develop both arm and leg
strength.

Benefits of Swim Caps

The swim cap is a piece of equipment that provides multiple benefits. For professional
swimmers, swim caps reduce drag to increase speed in the water. Swim caps also keep
hair out of the face, help reduce the effects of chlorine on the hair and help swimmers
retain body heat when they are swimming in colder water.

Equipment for Competitions

Competitive swimmers use several additional pieces of equipment. For example,
coaches and timers at meets use stopwatches to help keep track of completion times
for swimmers. Swimmers use lap counters in competition to help keep track of how
many more laps they need to complete their event. Lane dividers consist of buoys that
are strung on ropes and placed across the pool to divide the water into several
swimming lanes.

Recreational Swimming Equipment

Some swimming equipment falls in the recreational category, including devices such as
snorkeling masks and swimming fins, which allow swimmers to navigate natural aquatic
environments such as lakes, seas and the ocean.
Survival Float
The survival float uses very little energy, making it ideal for situations when you don't
know how long you'll need to stay afloat. Lie on your stomach with your face underwater
and your arms and legs dangling. When you need to breathe, bring your head back up
and out of the water while pushing down with your arms and legs. After you take in a
breath, hold it and relax completely for a few seconds to drop back into the water. When
you need to breathe again, exhale as you bring your face back up out of the water.

Horizontal Back Float

When performing the horizontal back float, you don't use much energy, and you stay
fairly comfortable. In the horizontal back float, you lie on your back in the water with
your back slightly arched, your arms out to the sides and your legs straight. Your face
won't go underwater and your legs, if relaxed, will float.
Vertical Back Float
In the vertical back float, as in the horizontal back float, your face remains above the
water; however, in the vertical back float, less of your body floats above the water.
While your upper chest and your face stay out of the water, your legs drop down below
the surface. Keep your arms extended, and kick only when it becomes necessary to
stay afloat.

Treading Water
Although it's technically not a type of floating, treading water makes it easy to transition
between floating positions. Because your head remains completely above the water's
surface, treading water is ideal in situations where you need to look at your
surroundings. Keeping your arms outstretched, move them slowly just under the surface
of the water while performing scissor kicks to stay afloat.
1. Backstroke – When swimming the backstroke, your face is to the sky because
you’re on your back. Think of this as the stroke you learn after you learn how to
float. To get moving doing the backstroke, lay on your back, extend your arms
straight in front of you, and then, in an alternating fashion, pull your arm (thumbs
out) behind your head before landing pinky first into the water. The stroke doesn’t
stop when you hit the water. Keep on pulling that arm through until you’ve reached
a 360-degree turn. Then repeat with the other arm. While performing this cyclical
pattern, your feet will remain in a constant flutter kick, working with your upper body
to propel you swiftly through the water.

2. Butterfly – The butterfly is often the stroke that will be pretty tricky for your child.
For this stroke, you are on your stomach in the water. Start by placing both of your
arms straight in front of you at the 12 o’clock position, palms slightly tilted outward
at about a shoulder’s width apart. For the arm motion, move your arms through the
surface of the water downward to perform a semicircular pattern until your arms
resurface. While performing this arm movement, your legs should be scurrying
through the water in a dolphin-like fashion.

3. Freestyle – You’re probably already familiar with the freestyle stroke without even
knowing it! It probably was the first stroke you learned as a kid. Freestyle is
performed face down, with alternating movement of the arms. Each stroke is
 performed by driving an arm forward and pushing the water below the surface to
propel you forward. Your body (hips and shoulders) should tilt with each arm
stroke. As you move your arms, turn your face to the side to breathe. You should
always be looking at the bottom of the pool, or to the side, never lifting your head
out of the water to look straight ahead. While your arms are rotating, your legs
should be in a constant flutter kick.

4.
5. Breaststroke – The breaststroke is the fourth and final competitive swim stroke. In
fact, it reminds a lot of people of the movement of a frog! Start face down in the
water with your arms at your side. For the arm motion, push your hands forward
(about shoulder-width apart) all the way before settling into a curvature motion,
each arm pressing away from your body, through the water and then back to it to
complete the circle. Each time your hands meet in front of you, bring your chest
out of the water to take a breath.