Children,

inexperience
swimmers and all
boaters should
wear approved
life jackets
Learn swimming Always swim in
and water safety a lifeguarded
survival skills area
Provide close and
constant attention to
children you are
supervising in or near
water
 a. If a child is missing, check the water first: seconds count in
preventing death or disability!
 b. Alert the lifeguard, if one is present.
 c. Recognize the signs of someone in trouble and shout for help. A
swimmer needs immediate help if they: 1. Are not making forward
progress in the water. 2. Are vertical in the water but unable to move
or tread water. 3. Are motionless and face down in the water.
 d. Rescue and remove the person from the water (without putting
yourself in danger).
 e. Ask someone to call emergency medical services (EMS). If alone,
give 2 minutes of care, then call EMS.
 f. Begin rescue breathing and CPR.
A person who is drowning has the greatest
chance of survival if these steps are
followed:
Recognize the signs of someone in trouble and shout for
help.
Rescue and remove the person from the water without
putting yourself in danger (Reach and Throw)
Ask someone to call emergency medical services
(EMS). If alone give two minutes of care, then call EMS.
Begin rescue breathing and CPR
Swimming is the act of propelling oneself
through the water by using the arms and legs.
It is the art of floating or moving progressively
in the water by the hands and feet.
 Swimming is fun; it is for everybody including those with physical disabilities. Everyone
should know how to swim for varied reasons; one can use it as a sport, some for
developing and maintaining physical fitness and others as meaningful recreational
activity. It is considered by many as one of the best exercises an individual may have.
 1. FITNESS. Swimming regularly will help improve physical fitness. It exercises more
muscle group than any other sports; the heart and lungs will work efficiently and it also
helps improve flexibility that lessens the chances of injury.
 2. SAFETY. Knowing how to swim increases the chances of water survival. If an individual
knows how to keep afloat in the water until help arrives or swim to shore, it makes a big
difference between a person who knows how to swim and an individual who has no
knowledge at all in swimming.
 3. RECREATION. This old adage “All work no play makes Juan a dull boy”. This implies
that we all need to take a time-out to rejuvenate. The mind, body and soul need a rest. We
should find or indulge ourselves in some form of recreation to avoid being burned out or
to experience the early stage of wear and tear. Swimming is a meaningful and healthy one;
it offers enjoyment and relaxation which we need in today’s tense, stressful, and routinely
life
1. Freestyle is the common term for front crawl. It is the
fastest way to swim through the water.
 2. Backstroke is likely the most relaxing stroke of all to
swim. It is sometimes called the reverse of freestyle.
3. Breaststroke is the oldest swimming stroke and
actually the most popular and common way to swim
overall. It is a fantastic stroke that can fit anyone of any
age from new swimmers and to those recovering from
injury.
4. Butterfly is the most recent innovation in swimming
and also the hardest way to swim through the water.
 1. Breathing means moving air into and out of the lungs.
 2. Streamline refers to fully extended position, with both arms
stretched above your head, biceps pressed behind your ears,
hands on top of each other with your back straight, and when in
the water toes pointed.
 3. Gliding is a streamline, arrow like position as the body moves
with no leg action.
 4. Kick is part of a stroke performed by legs and feet.
 5. Kicking is a training drill which only the legs are used.
 6. Flutter kick is an alternative vertical kick used in freestyle and
backstroke.
 8. Pulling is the training drill in which only the arms are used.
 9. Catch is the movement when the hand starts to exert pressure on
the water during an arm stroke.
 10. Crawl is a stroke which is used in freestyle racing.
 11. Sculling refers to small inwards and outwards movements with
the hands and arms.
 12. Stroke is a method of propulsion thru the water.
 13. Warm – up exercises are the practices and “loosing” up sessions
a swimmer does before swimming.
 14. Drill is a practice exercise to improve specific aspects of
techniques.
 15. Oxygen Deficit means a temporary shortage of oxygen in the
body created by exertion. With practice, your body will learn to
cope with less oxygen when you are swimming.
1. SWIMSUIT: As for the cut of the suit, the
one- piece creation is advisable for women
rather than two- piece suits. But for men,
there are several options to choose
depending on the type they want to wear.
Beginning with the most basic and
affordable is the briefs. Next men can also
choose the relatively new cut, the Square –
Leg Suits or the Jammers which is the most
commonly used suit in competitions.
3. GOGGLES: There are no one- size-fit all
goggles so definitely, play around them until
you find the right pair that makes you feel
comfortable
 4. NOSE CLIPS: If you have trouble with water getting up
your nose while swimming especially when doing the
backstroke, give nose plugs a try.

5. EAR PLUGS: If you have trouble with water

getting inside your ear, give ear plugs a try.
7. PULL BUOYS: This are designed to fit
between a swimmer’s thighs and when
extended out in the water, these will keep
the hips afloat, preventing the need for a
kick.
Preventing Injury
 The best way to prevent swimming injuries is simply to swim with
proper techniques. Make sure you always warm-up. Start slow and gently
glide through the water and make easy pulling and kicking. Also ensure
you take the time to stretch after every workout. Take basic precautions.
Don’t swim alone, don’t swim when the conditions warrant caution, don’t
mix alcohol and exercise and never dive into shallow water.
Treating Common Swimming Ailments
 It is necessary to have a particular knowledge how to handle these
common ailments so when it happens, you can easily manage and
immediately go back to doing what you love: swimming!
 Cramps are generally associated with swimming for one of the three reasons.
 a. Dehydration. If your body is dehydrated, then the muscles do not contract as
they should and can cause cramping. Sports drink beverage would come in
handy or potassium. b. Overusing a muscle. If you’re simply using a muscle too
much, you will likely experience cramping. Your body is telling you to back off.
Make sure you’re slowly working into your routine rather than jumping into a
huge volume of exercise. Your body will also have time to adapt and to do so
comfortably. c. Over flexing a muscle. Cramps caused by too much flexing of a
muscle are usually relegated to the lower body. Proper technique when doing the
kick is necessary; sometimes people overdo it and tighten up. Avoid pointing
your toes too much and relax your legs.
 PREVENTION: Drink lots of fluids or when you feel thirsty, stay relaxed in the
water and make sure you regularly stretch after every workout to develop
flexibility.
 Swimmer’s Ear
 Swimmer’s ear is caused by an inflammation of the ear canal. This can set off
an infection inside the ear and symptoms include various degree of pain.
 a. Water getting trapped in the ear. b. Swimming in polluted water.
 PREVENTION: If you feel that water is inside your ear canal, make sure you
shake it out. You can also try ear drops, which are available in the counter.
 Dry Skin
 Chlorine is a chemical that has been used for century to keep the water clean,
unfortunately when exposed for prolonged periods, the by product is dry
skin.
 a. Shower after swimming can shed remaining oil in your body. b. Drying your
skin and opening your pores allow additional chlorine damage.
 PREVENTION: Use lotion or aloe vera gel to soothe the skin. It is very
effective at relieving the dry and rough sensation
 Chlorine Burn
 When the chlorine levels are too high or the pool is not properly maintained the
chemical reacts with relatively sensitive skin on the face and leaves behind burning
sensation.
 a. It usually shows up beneath the eyes in the area that can’t be covered by your
goggles.
 PREVENTION: Use moisturizers especially made for damaged skin in the face. If
you prefer something more traditional, hydrocortisone is also an option.
 Chlorine Damaged Hair
 This is more of a worry for women than for men. In the same way that chlorine strips
away moisture from your skin, it also does to your hair.
 a. Not taking a shower and wearing of head cap is primarily the factor of dry hair
after swimming.
 PREVENTION: Wet your hair with fresh water prior to entering the pool. Also make
sure you use conditioner immediately after your swim.
 1. Observe proper swimming attire.
 2. Take a shower before entering the pool.
 3. The University is not responsible for any loss or damage of your belongings.
 4. Report immediately any untoward incident to the swimming instructor.
 5. Observe cleanliness in the pool area.
 6. Food and drinks are not allowed.
 7. Swimming alone is not allowed.
 8. Swimming during stormy weather is prohibited.
 9. Students who had been sick or with physical disorder should seek medical clearance from
the university physician.
 10. Students with no P.E class are not allowed in the pool area.
 11. Avoid running, diving, pushing, spitting, and urinating in the pool.