Swimming Study Guide

Swimming Study Guide  Swimming Finds expressions in a multitude of activities, including recreational, competitive, synchronized, water games, diving, life saving, water polo, water skiing, skin and scuba diving, and water safety.  Swimming is generally recognized as an excellent activity for all around body development. It is frequently used in therapy that involves the re-education of muscles that have been immobilized of weakened through illness or injury.

Front Crawl  The crawl stroke is the fastest stroke. This stroke has three distinct characteristics: a flutter kick with a regular beat, alternating arm recovery above the surface, and rotary breathing with the exhalation executed under water.  Breathing: (Rythmic Breathing) Exhalation is through the mouth and nose and is smooth and continuous until the next inhalation is taken. An inhalation and exhalation occur during every stroke.  Arm Action: (Alternating Arm Stroke) The hand enters the water almost directly forward of its shoulder, fingertips first, thumb side of the hand rotated downward slightly, with the elbow bent and higher than the hand. The hand presses back and accelerate until the arm is almost completely extended. The elbow is then immediately lifted upward and forward out of the water repeating the action.  Leg Action: (Flutter Kick) This is an alternation up and down movement of the legs. The kick originates from the hips with resultant undulating actions of the lower legs, the ankles, and the feet.

Back Crawl  The back crawl is the fastest stroke performed on the back.  Breathing: Since you are on your back, breathing is free and clear.  Arm Action: (Windmill / propeller) Arms are in constant opposition to each other. The hand enters the water, little fingers first, palm to the outside and slightly down, with the arm strait and inline with the shoulder. The hand then pushes downward 8 to 12 inches to its catch position. From this position, the propulsive action begins with the swimmer pressing toward the feet.  Leg Action: (Flutter Kick) The leg action is similar to the crawl stroke. You are executing the flutter kick on your back.

Elementary Backstroke  Many adults find this to be the easiest to learn because it utilizes the maximum floating position for the body and breathing is not a problem.  Breathing: Since you are on your back, breathing is free and clear.  Arm Action: 1. Start body in soldier position. Draw hands up, touching the sides with the elbows dropping downward, keeping the arms in close. The hands should reach the armpit. 2. The hands rotate and the fingers point outward and upward extending fully. 3. The arms sweep to the sides into the soldier position.  Leg Action: 1. Start body in soldier position. Drop feet downward, heels are drawn toward the buttocks. 2. Both feet will then extend outward. 3. The legs are now squeezed together in a whipping action. (Frog Kick)  The entire body will glide to its fullest. None of the movements should be too strenuous.  Chicken / Airplane / Soldier Sidestroke  The sidestroke is primarily for recreational swimming. It can be used for survival swimming and with adaptations it can be used for underwater and lifesaving skills.  Breathing: It is free and clear.  Kick: Scissors Kick  Starting Position: Is on either side. Most people swim on the right side than on the left. The lower arm is extended in line with the body, the top arm resting on the body and legs strait and together. The head should allow the face to be clear of the water.  Count 1: Lower arm pulls back under the shoulder, upper arm comes forward in a diagonal motion towards the chin.  Count 2: All the limbs come into action. The legs are drawn up with the heels to the buttocks. The hands come together.  Count 3: The lower arm is extended forward and the upper arm is pulled back parallel to the body. The top leg steps forward and the lower leg steps backward, followed immediately by and extension and squeeze of both legs.  Count 4: Glide Phase. Same as the starting position of the stroke and should be maintained as long as possible.

Floating  In true floating, a person is able to remain in or on the water for an indefinite period without any movement of the body. The body is the determining factor in floating, which means that there is a wide range of floating abilities among individuals. If the body weight of the individual is such that it displaces less weight than an equal volume of water, the person will be able to float.  Air must be inhaled and exhaled quickly  Back Float: It is found that a person positioned on the back, chest up, head back slightly, arms extended diagonally upward and outward with palms up and legs bent slightly under the body will give the best results.  The front float (dead mans float): executed by pushing off in a prone position with the face in the water and the arms extended, legs together. Must perform rhythmic breathing during this float.  The jellyfish float: used to test buoyancy. It is executed by taking a deep breath, placing the face in the water and grasping the legs below the knees. o Buoyant; the body will rise until the back breaks the surface (can float) o Non-buoyant: the person will sink

Treading Water  Treading water is the ability to remain afloat in a vertical or semi-vertical position with a minimum of movement by the arms and legs.  Kicking: scissors kick, frog kick, eggbeater kick, flutter kick or the bicycle kick.  Skulling: The arm movement is a sweeping movement of the extended arms near the surface.

*** Yes, dress for PE Class on the test day***