PATHFIT 4 / PE 220

FLOATING TECHNIQUES
When floating, breathe in and out very gently so that your lungs stay full of air and keep you
afloat.

1. Turtle Float

● The knees are raised to the chest and encircled by the arms.

2. Jellyfish Float

● Hold the ankles with the hands.

● Dangle head and upper body downward, letting water buoy you.

3. Star Float

● Stretch out on the surface as if lying on a clock face.

● Arms positioned at about 10 o’clock and 2 o’clock.
● Feet positioned at about 4 o’clock and 8 o’clock.

4. Deadman’s Float

● Lying prone (face down in the water).

● Minimal leg movement.
● Staying afloat using natural buoyancy.

5. Prone Float

● Face downward.
● Legs extended backward.
● Arms stretched forward.

6. Supine Float

● Face up.
● Arms and legs extended.

7. Treading Water

● Involves staying in a vertical position in the water.

● Keeps head above the surface.

8. Swimming Technique Used Underwater in Every Stroke

● Essential for efficient swimming and transitions.

HOW TO DO STREAMLINE
Streamline position is broken down into four sections: Hands, Head, Hips, and Legs.

1. Hands

● Stack one hand on top of the other.

● Wrap the top thumb over the bottom hand.
● Extend arms overhead, lock elbows, and squeeze biceps to ears.

2. Head

● Should not extend forward past arms.

● Do not look forward at hands.
● Eyes should look straight down.
● Hint: If you can feel your ears on your inner arms, you’re doing it correctly.

3. Hips

● Engage the core.

● Squeeze the glutes.
● Think about becoming rigid like a pencil.

4. Legs

● Squeeze legs together.

● Point toes.

POOL ENTRY AND EXIT

One of the most important water safety skills for injury prevention is knowing when and how to
get into the water safely.

Slide Entry

● Use for shallow or unknown waters with a steep-angled edge, such as a pool edge.
● Useful in crowded areas since it is easier to control than other entry methods.
● Steps:
1. Sit down with your feet/legs hanging down into (or above) the water.
2. Use your hands to slide yourself into the water.
3. For shallow waters, once your feet are firm, continue forward using the wade
entry.

Slipping In

● A good first step to exploring deep-water environments, especially for young swimmers.
● Can be done from a low dock or pool deck.
● Steps:
1. Sit on the edge.
2. Turn to one side.
3. Put both hands on the edge on that side.
 4. Turn your body and slip in.

Step-off Entry

● Used for entering shallow or unknown waters when too high for a slide entry.
● Steps:
1. Step off your platform into the water.
2. Keep knees flexed and be ready to absorb any impact in case you hit the floor.
3. Continue by wading or swimming as needed.

Stride Entry

● Best method for jumping into deep waters.

● Advantages:
1. Keeps your head above water, allowing you to maintain sight of a drowning
victim or target.
● Steps:
1. Put your arms out to your sides and step one foot out in front.
2. Plant your foot well to avoid slipping.
3. Keep looking at your target the whole time.
4. Look up slightly as you lean forward into the water.
5. Slap your hands down as you hit the water.
6. Looking up and slapping down helps keep your head above the water.

Jumping In

● Precautions:
1. Ensure the water is deep enough and free of obstacles.
2. Make sure nobody is in the way.
3. If the water is unfamiliar, slip in first to check conditions and depth.
4. Wait for permission before entering the water.

SWIMMING EQUIPMENT AND FACILITY

Swimming Equipment

● Diving Mask – Covers eyes and nose; mainly used in scuba diving.
● Goggles – Keeps water out of the eyes; increases visibility underwater.
● Ear Plugs – Reduces chance of ear infection; unsafe beyond 6-8 feet depth.
● Nose Clips – Bent wire with rubber padding; keeps water out of the nose.
● Kickboard – Floats; used to practice kicking skills in different positions.
● Pull Buoy – Placed between legs; isolates arms for stroke drills.
● Life Jacket – Personal Flotation Device (PFD); keeps swimmers on the surface.
● Fins or Flippers – Increases propulsive effect of kick; improves speed and body
position.
● Paddle and Mitts – Strengthens arms; worn on hands to improve pull technique.
● Safety Line – Divides shallow water (5 feet or less) from deep water; required in pools.
● Ring Buoy – Life preserver shaped as a ring.
● Cap – Silicone, latex, or lycra; reduces drag and protects hair from chlorine.
 ● Swimwear – Resistant to fading, stretching, and chlorine; made of lycra, spandex,
nylon, or neoprene.

Facility

● Standard Swimming Pool Measurement: 25m x 50m, 2m deep.

SANITARY MEASURES
● Do not swim with contagious diseases or infections.
● Take a cleansing shower with soap before entering the pool.
● Wear bathing caps in all pools.
● Avoid spitting, blowing the nose, or polluting the water.
● Shower again after using the toilet before returning to the pool.
● Keep animals out of the pool area.
● Adjust to the water temperature slowly.
● Avoid using soiled towels or shared toiletries.
● Take a full bath with soap and water after swimming.
● Dry the body completely before dressing, especially hair, fingers, and toes.

SAFETY MEASURES IN WATER

● Never swim alone.
● Obey swimming facility rules and regulations.
● Exit water if too tired or chilled.
● Do not swim immediately after eating.
● Test water depth before diving headfirst.
● Adjust to the water temperature gradually.
● Never call for help unless in real trouble.
● Avoid rough play in the pool area.
● Do not push, pull, or throw others into the water.
● Avoid bringing dangerous objects to the swimming area.

HISTORICAL BACKGROUND OF SWIMMING

● It is believed that man learned how to swim by observing animals. The Dog Paddle
stroke was imitated from dogs propelling themselves through water.
● 9000 B.C. – Carvings on walls show images of swimmers.
● Greek-Roman Era – Swimming was part of warrior training.
● Middle Ages – Anglo-Saxon and Scandinavian classical heroes were known for
swimming feats.
● 1862 – England conducted its first competitive swimming meet in London.
● 1875 – Captain Matthew Webb swam across the English Channel using breaststroke.
● 1896 – Swimming was included in the First Modern Olympic Games in Athens.
● 1912 – Women first competed in Olympic swimming (Stockholm).
● 1880 – J. Arthur Trudgen refined the crawlstroke.
 ● 1906 – Charles Daniels developed the American crawl, based on the Australian
crawl.

Swimming Organizations

● FINA – (Federacion Internationale de Natacion Amateur) or International Swimming

Federation.
● PASA – (Philippine Amateur Swimming Association) manages competitive swimming
programs.
● PSI – (Philippine Swimming Incorporated) is the national governing body of aquatic
sports in the Philippines.

TIMELINE
● 1837 – Competitions were held in man-made pools in London.
● 1862 – First indoor swimming pool was built.
● 1875 – Captain Matthew Webb swam across the English Channel.
● 1880 – J. Arthur Trudgen refined the crawlstroke.
● 1886 – Swimming was included in the Olympics as a men’s sport.
● 1896 – First Olympic events featured freestyle and breaststroke, swum in the
Mediterranean Sea.
● 1904 – Backstroke was added to the Olympics.
● 1906 – Charles Daniels developed the American crawl.
● 1912 – Women first competed in Olympic swimming. Electronic timing was introduced.
● 1924 – First 50m Olympic pool with lanes.
● 1930 – Butterfly stroke was developed.
● 1943 – First two-piece swimsuits were invented.
● 1976 – Goggles were first used in the Olympics.

VALUES AND IMPORTANCE OF SWIMMING

1. Physiological Value – Swimming is one of the best exercises for the lungs, muscles,
and bones.
2. Safety Value – Swimming skills allow individuals to save themselves and others in
emergencies.
3. Recreational Value – Swimming is a worthwhile activity for leisure time.
4. Competitive Value – Those skilled in swimming may compete in various events.
5. Social Value – Swimming fosters social interactions and helps build peer
relationships.

TERMINOLOGIES
1. Aquatics – Pertaining to water or sports performed in the water.
2. Buoyancy – The upward force of water on a submerged object.
3. Breath Control – The ability to hold breath and exchange air through the mouth and
nose in a rhythmic manner.
4. Deck – The area surrounding the pool, often made of concrete or tile.
5. Dolphin Kick – A whipping motion with the legs while keeping the feet together,
similar to how a dolphin swims.
6. Float – Staying on the surface of the water without support.
7. Freestyle – The official name for the front crawl stroke, commonly used in competition.
8. Glide – Coasting along in the water with a pause in the stroke.
9. Lane – A designated area in the pool for training, warming up, or competition.
10. Lane Lines – Ropes or wires with plastic wave absorbers that help swimmers stay in
their lanes.
11. Lap – Swimming down and back the length of the pool.
12. Streamline – A fundamental body position in swimming used after a dive or a turn.
13. Tumble Turns – Underwater somersaults used in freestyle and backstroke to allow
smooth transitions.
14. Wall – The edge of the pool where swimmers start, turn, or rest during a practice or
competition.