Water Safety and Swimming Tutorial

1. Water Safety and Swimming Tutorial PE Waiver Columbus East High School Columbus North High School Columbus Signature Academy

2. Welcome to the Water Safety and Swimming Tutorial • This tutorial will be used as a learning guide for basic water safety and swimming • At the end of the tutorial, you will take a quiz in moodle to test your knowledge on water safety and swimming • The quiz at the end of the tutorial will be assessed and counted as a part of your assessment toward your PE waiver credit

3. Below are the subjects you will be tested on during this tutorial: click on the link to go directly to that section • Water Safety Recognition and Response • Basic Aquatic Skills • Stroke Mechanics • Swimming as a Lifetime Fitness Activity

4. Water Safety Recognition and Response • Anyone who participates in aquatic activities should be able to recognize an emergency and know how to properly respond Emergency Action Steps: • Check the scene of the victim for unsafe conditions that would prevent you from helping them • Call 911 • Care for the victim and make sure they are comfortable until emergency medical services (EMS) arrive and take over

5. Water Safety Recognition and Response The following conditions in or around water would require a call to the Emergency Medical Services (EMS): • Any drowning or near drowning situation • An injury to the head, neck, or back • Trouble breathing • Persistent chest or abdominal pain/pressure • Unconsciousness • Severe bleeding or vomiting of blood • A seizure, severe headache, or slurred speech • Poisoning • A possible broken bone • Multiple serious injuries

6. Water Safety Recognition and Response An Emergency Action Plan (EAP) should be developed for any body of water around or near a home such as a pond, lake, or pool. All public pools should also develop an EAP for employees. The basic components of an EAP should be: • An emergency signal such as a whistle or horn being blown to alert swimmers of an emergency • Safety equipment such as a phone, throwing device or reaching pole, and a stocked first aid kit • Posted and practiced emergency procedures for a responder to help them remember what to do in the case of an emergency

7. Water Safety Recognition and Response The following rescue procedures can be used to assist a victim in need: • Reaching assists • Throwing assists • Walking assist • Supporting the head neck and back

8. Basic Aquatic Skills By learning basic aquatic skills, people will learn how to float and move around in the water. In an emergency situation these skills could safe a life! Basic Aquatic Skills include: • Bobbing and breath control • Staying afloat • Basic Movement in the Water

9. It is important to be able to breath in and out rhythmically and steadily while swimming. The first step to obtaining breath control is bobbing: Hold onto the side of the pool in chest-deep water Take a deep breath Go completely under the water and resurface As you come back up, blow bubbles out of your nose by exhaling Inhale when the mouth rises above the water Continue to practice bobbing until the swimmer feels comfortable blowing out of the nose as an effective way to help breath in the water Basic Aquatic Skills – Bobbing and Breath Control

10. Basic Aquatic Skills – Staying Afloat Being able to stay afloat above the water is a big confidence builder for swimmers of all abilities. Listed on the next slide are floats that all beginners should practice in order to gain confidence. These floats may also help safe someone’s life in an emergency situation.

11. Back Float Front Float Jellyfish Float Tuck Float Basic Aquatic Skills – Staying Afloat

12. Basic Aquatic Skills – Basic Movement in the Water • Basic movement in the water includes: • Gliding • Sculling • Treading water Learning these skills gives swimmers the ability to move efficiently through the water

13. Stroke Mechanics There are six basic strokes taught to a beginning swimmer: • Front crawl (freestyle) • Back crawl (backstroke) • Breaststroke • Butterfly • Elementary backstroke • Sidestroke Body position, arm stroke, kick, and breathing for these strokes will be explained in the following slides

14. Body position: prone (face-down), horizontal with the face down Arm stroke: catch, mid-pull, and finish Kick: flutter Breathing: to the side during each arm cycle, or every 1 1/2 arm cycles Stroke Mechanics – Front CrawlFront crawl is also known as freestyle and is the fastest of the 6 strokes

15. Body position: supine (face-up), streamlined and horizontal Arm stroke: arms move continuously in constant opposition of each other – one recovers while the other pulls Kick: flutter Breathing: inhale when one arm recovers and exhale when the other arm recovers Stroke Mechanics – Back CrawlBack crawl is also known as backstroke and is the fastest moving stroke on the back

16. Body position: prone (face-down), streamlined during the glide phase Arm stroke: power phase, mid-pull, recovery while gliding Kick: starts from the glide position and consists of an up-out-together motion Breathing: breathe every arm stroke: inhale when the arms and hands are pulling backward, exhale in the water by blowing bubbles out of the nose Stroke Mechanics – BreaststrokeBreaststroke is the oldest known swimming stroke and can be easily remembered by: pull and breathe, kick and glide

17. Body position: prone (face-down) Arm stroke: catch, mid-pull, and finish Kick: dolphin kick with the power coming from the hips Breathing: breathe every arm stroke: lift head and inhale when the arms begin recovering from the pull, exhale in the water by blowing bubbles out of the nose Stroke Mechanics – ButterflyPerceived as the most difficult of the 6 strokes

18. Body position: supine (face-up), and horizontal Arm stroke: an up-out-together motion with a power phase and recovery glide Kick: similar to the breaststroke kick: starts from the glide position and consists of an up-out-together motion Breathing: the face is always out of the water making it easy to breathe every stroke Stroke Mechanics – Elementary BackstrokeA stroke used for recreation and survival swimming

19. Body position: on one side so that the face and one ear are out of the water Arm stroke: a leading arm that will be in the power phase as the trailing arm recovers across the body Kick: scissors kick Breathing: the face is always out of the water making it easy to breathe every stroke Stroke Mechanics – SidestrokeA stroke used for recreation and lifesaving

20. Swimming as a Lifetime Fitness Activity • Using the 6 swimming strokes as a fitness program, or in addition to an existing fitness program provides the following health benefits: • Improved cardiovascular endurance • Increased muscular strength and endurance • Enhanced flexibility • Weight management All of these benefits align with the 5 components of fitness

21. Swimming as a Lifetime Fitness Activity Benefits of exercising in water include: • Decreased impact on joints • Decreased risk of injury • Exercising in cool water is a benefit to those susceptible to heat disorders • Exercising in warm water is a benefit for individuals needing to increase blood circulation, or healing injured tissues, easing muscle spasms, and relaxing muscles

22. Swimming as a Lifetime Fitness Activity Using the FITT principle to achieve and maintain a healthy level of fitness: F – exercise FREQUENCY, or how often the exercise is done I – exercise INTENSITY, or how hard the athlete is working while exercising T – TIME, or the duration of each exercise session T – TYPE, or the kind of exercise performed, such as cardiovascular endurance training

23. Swimming as a Lifetime Fitness Activity Components of a workout: Warm-up: prepares the body for a workout, warms up the muscles by increasing blood flow. Example – 5 to 10 minutes of jogging before getting into cool water Stretching: Increases flexibility and improves range of motion. 2 types of stretching – static or dynamic Aerobic Set: The main part of the workout where the athlete’s heart rate should be in the target heart rate zone for at least 30 minutes Cool-down: Tapering down exercise so that the heart rate, blood pressure, and metabolic rate return to normal rates. May also reduce soreness for the next workout

24. Fitness swimming workouts using the 6 swimming strokes to reach a specified level of intensity for a sustained set of time. Example: Swimming 500 yards of front crawl in the target heart range zone Aquatic exercise such as aqua jogging or aerobics where the head is generally out of the water Example: jogging for 200 yards in the deep end using a flotation device Swimming as a Lifetime Fitness ActivityDifferent options for using swimming as a lifetime fitness activity: