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SWIMMING
Swimming like any other sport requires a lot of things to consider. One of the being having a
healthy and physical stable body. This is by doing lot of activity like occasionally taking part in
gym activities. This helps in developing you muscles that are important in swimming. Swimming
is a unique sport the involves breathing while in water and also its sport facilities are unique
from other sport. According to (History Swimming : CISM EUROPE, n.d.) swimming is a sport
that has been recorded since the Stone Age about 10000 years. Some of the references talking of
this are; Gilgamesh, Iliad, Odyssey and also in the Bible. The first indoor pool was introduced in
1828 by St George Baths where breastroke was the commonly used method. In 1844 two Native
American participated in London Competition and introduced the front crawl also know by the
word freestyle. the stroke became famous due to the speed that a swimmer had while using it.
Swimming became part of the Olympic Games in 1896 in Athens. In 1930 butterfly was
introduced as a variant to breastroke antill when they were separated in 1952. Also according to
(How Swimming Has Changed Over the Years,2021) sport equipment began to be introduced in
the sport such as the swimsuits, swim goggles and the pull buoys. Swimming also got introduced
to academics curriculum. The equipments acts a huge role in improving the sports performance:
1.​ The kick board is used to help on learn how to kick and pull at the same or different
time. It is divided into different types determining on the stroke it is used for. Examples
are: youth kickboard commonly used in freestyle and breaststroke and also stardard kick
boards.
2.​ Diving boards are one of the most important component of the game. This is because
they are used as for starting and ending the race. They also contain a spring that enables
on to pull himself and dive into the water. Some of them do not contain the spring like the
ones used in Olympics games but they have a place to keep you right leg that you use to
dive.
3.​ Swimming googles is one of the most valued equipment by swimmer because it protects
the swimmers eyes from chlorine chemical in water. It also provide a clear underwater
vision while swimming. It also prevent eye irritation.
4.​ The swimming costumes are streamlined to reduce the dragging by water so as one to
move fast
5.​
I. Introduction to Swimming as a Competitive Sport
Swimming, a multifaceted sport characterized by its blend of physical prowess and strategic
execution, holds a prestigious position within the realm of competitive athletics. Originating as a
recreational activity, it has evolved over centuries into a structured competition governed by
formal rules and regulations. Competitive swimming (disciplines including sprints and long
distance) is composed of very different techniques and training programs. The discipline includes
a number of strokes—f/b, b/s, breaststroke, butterfly—and each of these requires different set of
skills and training methods. Additionally, swimming competitions take place in different settings,
such as pools and open water, further diversifying the competitive landscape. Moreover, the
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sport’s commitment to fostering discipline and perseverance among athletes highlights its role in
personal development, making it not only a test of speed but also a pursuit of excellence. Indeed,
the motor complexity of swimming as an elite sport is
both important to understand and has some impact for people at large.

II. The styles of Swimming for Athletes

Swimming is a multifaceted sport encompassing various styles, each with unique techniques and
purposes that often cater to athlete preferences, goals, and competitive contexts. Among the four
most common exercise styles (freestyle, breaststroke, backstroke, and butterfly), it is clear that
there are different demands and gratifications. For example, freestyle and butterfly are often level
to high speed races and therefore form part of strategic races, whilst breaststroke and backstroke
focus on technique and stamina. Understanding these variations can significantly impact an
athletes performance and motivation. Research shows a higher report of cohesion and a coach
satisfaction for athletes playing in individual sport (e.g., swimming) compared to athletes playing
in team sport (e.g., football) (Gomes et al., 2011). In addition, elite athlete's motivation is as
diverse as their personal difficulties, passion for their sport, and social factors, thus highlighting
psychological aspects of swimming style(s) found outside of pure physical activity (Smith et al.,
2010). Analyzing these styles, it is possible to understand the complex interplay of skill, strategy,
and motivation to achieve success in the sport of competitive swimming.

III. Conclusion
In summary, swimming as a competitive sport encompasses not only the physical prowess and
skill of its athletes but also a rich history and cultural significance that transcends borders. The
variety of strokes and styles, from freestyle to butterfly, illustrates the technical difficulty that the
competitors face and the need for strenuous training and commitment. In addition, the sport
instills qualities like teamwork, perseverance, and discipline, which play a vital role not only in
but also outside the pool of water. With continuous development of swimming in aspects of
technical enhancement and technological development, swimming still retains the universal
applause as an activity contributing to health and well-being, and also as a symbol for national
glory in international sportive competitions such as the Olympics. As it is multidimensional and
multifacet, swimmings appeal for its ongoing relevance and importance in the world of sport,
and for that reason it is an important topic of research for amateurs and academics.

Physical goal
During the initial analysis, one key skill related problem identified was that the client could not
perform the backstroke perfectly because when he tried to he sometimes stopped kicking so, it
reduced his pace. Inorder for him to master this skill he needs more practice on it and do some
exercises like stretches and warmups in each session for him to keep and start his body to be
active for swift body movements in the water and reduced drag in the recovery
phase by improving arm positioning and streamline body form to
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achieve smoother, faster strokes.So we agreed that his physical goal is to improve speed and the
backstroke technique inorder to improve his performance faster and better than his previous
performance since practice makes perfect.

vs
Health goal
One health goal that we achieved after an awesome reflection was that he should maintain a
consistent balanced diet and improve on his water intake for him to keep healthy.I noticed he
usually takes 2 liters of water a day on average which is not enough for the body.So we put a
target of 4 liters of water per day to keep his body hydrated and maintain his balanced diet to
keep healthy for him to continue with the sport without any health barriers.According to (Strictly
Swimming London), ”Hydration is very important in swimming because every cell in our bodies
needs water to function properly. It helps carry nutrients and boosts energy, flushes waste
products and is vital to maintain body temperature during swimming workouts or at rest. In fact,
during exercise generally, water is much more important as more energy and fuel is being used.”

Feedback:

Throughout the training, my client demonstrated noticeable progress, particularly in maintaining

body alignment and leg kicks during backstroke. One key area where improvement was needed
was the consistency in his strokes and breathing techniques. After multiple practice sessions, I
observed that his stamina and body control improved, and he felt more confident in his ability to
manage the swimming sessions.

By session five, there was a clear improvement in his speed and form during freestyle and
backstroke. However, there is still work to be done in perfecting the backstroke to achieve more
consistent kicks and smoother arm recovery.

SESSION PLAN:
1 Warmup (5 Star jumps Warmups Essential for Coach: Noted
mins) x10, dynamic prepare preventing flexibility
stretching (2 muscles, injuries and issues;
increase adjustments
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mins), blood flow, improving may be

plunges x10 and prevent performance. needed.
injuries. Client: Felt
the warm-up
prepared him
for the
session.

Main Speed tests, Speed tests Helps in Coach: Leg

Activity (40 backstroke provide tracking kicks slowed
mins) test over 25 baseline data improvement down
meters for assessing and midway;
progress and identifying arms not fully
technique. areas for extended
development. during
recovery.
Client: Needs
to improve
endurance to
maintain
speed
throughout.

Cool Down Static Cool downs Important for Coach: Client

(5 mins) stretching for gradually muscle felt relaxed
arms, legs, lower heart recovery and and identified
and back rate, prevent flexibility. weaknesses
stiffness, and in backstroke.
aid recovery. Client:
Realized the
importance of
recovery for
performance.

2 Warmup (5 Star jumps Warmups Prepares the Coach: Client

mins) x10, longer engage the body for felt better
dynamic body and set more intense prepared after
stretches (2 the tone for activity. extended
mins), training. stretches.
plunges x12 Client:
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Noticed
improved
readiness for
drills.

Main Freestyle Controlled Improves Coach: Client

Activity (40 strokes, breathing overall struggled
mins) focusing on enhances swimming with
breathing performance efficiency breathing
technique and and stamina. during turns
endurance in but showed
freestyle speed
swimming. improvement.
Client:
Acknowledge
d the need for
better breath
timing.

Cool Down Stretching Helps in Prevents Coach: Client

(5 mins) and light gradual muscle felt relaxed
jogging recovery and stiffness and and identified
muscle aids in areas for
relaxation. recovery. improvement.
Client:
Realized the
importance of
proper cool
down.

3 Warmup (5 Jumping Prepares the Reduces risk Coach: Noted

mins) jacks x10, body for of injury and improvement
dynamic physical improves in flexibility.
stretches (2 activity. performance. Client: Felt
mins), lunges more
x12 prepared for
the session.

Main Breaststroke Enhances Improves Coach: Client

Activity (40 technique, swimming overall showed
mins) focusing on improvement
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arm and leg technique and swimming in

coordination efficiency. performance. coordination.
Client: Felt
more
confident in
breaststroke.

Cool Down Static Aids in Important for Coach: Client

(5 mins) stretching for muscle preventing felt relaxed
arms, legs, recovery and muscle and identified
and back flexibility. stiffness. areas for
improvement.
Client:
Realized the
importance of
proper cool
down.

4 Warmup (5 High knees Prepares the Reduces risk Coach: Noted

mins) x10, dynamic body for of injury and improvement
stretches (2 physical improves in flexibility.
mins), lunges activity. performance. Client: Felt
x12 more
prepared for
the session.

Main Butterfly Enhances Improves Coach: Client

Activity (40 stroke swimming overall showed
mins) technique, technique and swimming improvement
focusing on efficiency. performance. in
arm and leg coordination.
coordination Client: Felt
more
confident in
butterfly
stroke.

Cool Down Static Aids in Important for Coach: Client

(5 mins) stretching for muscle preventing felt relaxed
arms, legs, recovery and muscle and identified
and back flexibility. stiffness. areas for
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improvement.
Client:
Realized the
importance of
proper cool
down.

5 Warmup (5 Jumping Prepares the Reduces risk Coach: Noted

mins) jacks x10, body for of injury and improvement
dynamic physical improves in flexibility.
stretches (2 activity. performance. Client: Felt
mins), more
plunges x12 prepared for
Pushups x10 the session.

Main Freestyle Enhances Better Coach:

Activity (40 technique overall technique Client’s
mins) practice, swimming leads to technique
focusing on performance improved showed
stroke and performance. progress.
efficiency efficiency. Client: Felt
more
confident in
freestyle
strokes.

Cool Down Static Aids in Important for Coach: Client

(5 mins) stretching for muscle preventing felt relaxed
arms, legs, recovery and muscle and identified
and back flexibility. stiffness. areas for
improvement.
Client:
Realized the
importance of
proper cool
down.

6 Warmup (5 High knees Prepares the Reduces risk Coach: Noted

mins) x10, dynamic body for of injury and improvement
stretches (2 physical improves in flexibility.
activity. performance. Client: Felt
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mins), lunges more

x12 prepared for
the session.

Main Endurance Improves Key for Coach: Client

Activity (40 swimming stamina and improving struggled
mins) drills, endurance in overall initially but
focusing on swimming. performance. improved
maintaining over time.
speed Client:
Gained
confidence in
endurance
swimming.

Cool Down Static Aids in Important for Coach: Client

(5 mins) stretching for muscle preventing felt relaxed
arms, legs, recovery and muscle and identified
and back flexibility. stiffness. areas for
improvement.
Client:
Realized the
importance of
proper cool
down.

The 6-session performance development plan for backstroke and freestyle swimming will
successfully enhance the client’s skills and techniques, focusing on stroke efficiency, breathing,
and overall speed. Throughout the sessions, consistent practice will allow the client to identify
strengths and weaknesses, promoting targeted improvements. Incorporating breathing techniques
reinforced oxygen management during intense activity, while interval training sessions will
emphasize endurance, aligning with the philosophy that “Swimming is a sport that requires
perseverance.” Progress was measured through timed sprints, serving as motivation for continual
improvement. Additionally, mindfulness techniques during cool-downs enhanced recovery and
mental clarity, empowering the client to take ownership of their swimming journey. This
comprehensive approach effectively combined physical training with mental strategies,
RESEARCH STEPS:
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THE SKELETAL SYSTEM;

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The Skeletal System-The skeletal system is one of the most vital organ systems in the human
body. It provides the structural framework that supports and shapes the body while enabling
movement, protection of internal organs, mineral storage, and blood cell production. Composed
of bones, cartilage, ligaments, and joints, this intricate system ensures the body functions
effectively. Adults have 206 bones, but during infancy, humans possess more bones, many of
which fuse as they mature. This system also works in close collaboration with the muscular and
nervous systems to facilitate movement and maintain balance. Understanding the skeletal
system’s anatomy and functions provides insights into its critical role in maintaining overall
health and well-being.

Functions of the Skeletal System- The skeletal system performs a variety of essential functions
that contribute to the body’s health and functionality. These include:

1. Support-The skeleton acts as a supportive framework, providing structure to the body and
maintaining its shape. It supports the body’s weight and anchors the muscles, making movement
possible.

2. Protection-Bones serve as protective barriers for vital organs. For example:

​ •​ The skull protects the brain.

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​ •​ The rib cage shields the heart and lungs.

​ •​ The vertebral column safeguards the spinal cord.

This protective role ensures that critical organs are less likely to suffer damage from external
trauma.

3. Movement-Movement is made possible by the interaction between bones and muscles. Bones
act as levers, and joints function as fulcrums, allowing muscles to pull on bones and create
movement. For instance:

​ •​ The contraction of the biceps causes the forearm to move upward.

​ •​ The femur and tibia work together to enable walking.

4. Mineral Storage-Bones store minerals such as calcium and phosphorus, which are essential
for numerous physiological processes. These minerals can be released into the bloodstream to
maintain homeostasis.

5. Blood Cell Production-Red bone marrow, found in certain bones, is responsible for
producing red blood cells, white blood cells, and platelets through a process called
hematopoiesis. This ensures the body’s tissues receive oxygen and immune cells to combat
infections.

6. Energy Storage-Yellow bone marrow, composed primarily of adipose tissue, stores energy in
the form of fat. This serves as a reserve energy source during periods of fasting or increased
energy demand.

Anatomy of the Skeletal System

The skeletal system is divided into two main regions: the axial skeleton and the appendicular
skeleton.

1.Axial Skeleton

The axial skeleton forms the central core of the body and comprises 80 bones. Its main
components include:

The Skull: Made up of 22 bones (8 cranial and 14 facial bones), the skull protects the brain and
forms the structure of the face

The Vertebral Column: Consisting of 33 vertebrae in infancy (which fuse into 26 bones in
adulthood), it supports the body and protects the spinal cord. The vertebrae are divided into
cervical, thoracic, lumbar, sacral, and coccygeal regions.
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The Thoracic Cage: Comprising the sternum and 12 pairs of ribs, this structure protects the heart
and lungs while aiding in respiration.

1.Appendicular Skeleton

The appendicular skeleton facilitates movement and interaction with the environment. It contains
126 bones, including:

The Pectoral Girdle: Composed of the clavicle and scapula, it connects the arms to the axial
skeleton.

The Upper Limbs:

Includes the humerus (upper arm), radius and ulna (forearm), carpals (wrist), metacarpals (hand),
and phalanges (fingers).

-The Pelvic Girdle: Formed by the ilium, ischium, and pubis, it supports the lower body and
connects it to the axial skeleton.

-The Lower Limbs: Comprising the femur (thigh), tibia and fibula (lower leg), tarsals (ankle),
metatarsals (foot), and phalanges (toes), these bones enable walking, running, and jumping.

Table of Bones and Their Locations

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Bone Tissue and Structure

Bones are dynamic tissues that continuously remodel throughout life. Their structure consists of
several layers:

1.​ Periosteum: A dense, fibrous membrane covering the outer surface of the bone. It
contains nerves and blood vessels essential for nourishment and growth.

2.​ Compact Bone: Dense and solid, this type of bone provides strength and durability. It
forms the outer layer of most bones.

3.​ Spongy Bone: Found inside bones, this lightweight and porous tissue contains spaces
filled with red bone marrow, where blood cell production occurs.
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4.​ Bone Marrow: Located in the medullary cavity, bone marrow can be red (active in
hematopoiesis) or yellow (fat storage).

5.​ Cartilage: Found at joint surfaces, cartilage reduces friction and absorbs shock, ensuring
smooth movement.

Bone Growth and Development

Bone development begins in the embryonic stage through a process called ossification. Two
types of ossification are recognized:

​ Intramembranous Ossification: This process occurs in flat bones, such as the skull and
clavicle, where bone develops directly from connective tissue.

​ Endochondral Ossification: Most bones in the body are formed this way, starting as
cartilage that is gradually replaced by bone tissue.

Joints in the Skeletal System

Joints are structures that connect bones, allowing for movement and flexibility.

​ 1.​ Fibrous Joints: Immovable joints, such as the sutures in the skull.

​ 2.​ Cartilaginous Joints: Slightly movable joints connected by cartilage, such as the
intervertebral discs.

​ 3.​ Synovial Joints: Freely movable joints that include:

​ 4​ Ball-and-Socket Joints: Found in the shoulder and hip, allowing for a wide range
of motion.

​ 5​ Hinge Joints: Found in the elbow and knee, permitting flexion and extension.

​ 6​ Pivot Joints: Found in the neck, enabling rotational movement.

Common Disorders of the Skeletal System

1.Osteoporosis: A condition characterized by reduced bone density, increasing the risk of

fractures. It is commonly seen in older adults, especially postmenopausal women.

2.Arthritis: Inflammation of the joints, leading to pain and stiffness. Types include osteoarthritis
and rheumatoid arthritis.
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3.Scoliosis: An abnormal lateral curvature of the spine that can affect posture and mobility.

4.Rickets: A childhood disorder caused by vitamin D deficiency, leading to soft and weak bones.

5.Fractures: Breaks in bones that occur due to trauma or weakened bone structure.

References

Marieb, E. N., & Hoehn, K. (2018). Human Anatomy & Physiology (11th ed.). Pearson
Education. Retrieved from https://www.pearson.com

Martini, F. H., Nath, J. L., & Bartholomew, E. F. (2020). Fundamentals of Anatomy &
Physiology (11th ed.). Pearson Education. Retrieved from https://www.pearson.com

Tortora, G. J., & Derrickson, B. (2017). Principles of Anatomy and Physiology (15th ed.). Wiley.
Retrieved from https://www.wiley.com

National Institutes of Health (n.d.). Bone Health & Osteoporosis. Retrieved from
https://www.niams.nih.gov