MAKE A HABIT OF RECOGNISING YOUR MOMENTS OF EXCELLENCE IN

THE WATER.DONT LET EXCELLENCE GO UNNOTICED

 INDEX

SERIAL NUMBER CONTENT

1 OBJECTIVES
2 WHAT IS SWIMMING?
3 TYPES OF STROKES &STYLES
4 HISTORY
5 ADVANTAGES
6 DISADVANTAGES
7 SWIMMING-A LIFE SAVER
8 REAL LIFE INSPIRATION
9 ESSENTIALS
10 SURVEY
11 REFLECTION
12 BIBLIOGRAPHY
OBJECTIVES;
1.To know about swimming
2.To know about diffent types of strokes and styles
3.To know about history
4.To explore the personal experiences of renowned personalities about
swimming
5.To analyse advantages and disadvantages
6.To know about essential things needed for swimming
7.To showcase the views
WHAT IS SWIMMING?
Swimming is an individual or team racing sport that requires the use of one's entire body to
move through water

Swimming is an ancient aquatic sport. It is the art of self-movement in water by using hands
and/or feet. Swimming is observed as a sport or a recreational activity. Its main uses include
lowering the body heat, relaxation, exercise as well as athletic training. Swimming done in
spare time is a good way to relax. As the density of the human body is similar to that of
water, bones and joins do not receive much stress. Swimming can be very effective for those
patients suffering from disabilities.
Swimming gained popularity since its origin. However, in 1538, the first swimming book
called ‘A Dialogue on the Art of Swimming’ was written by a German man named Nikolaus
Wynmann. In 1896, swimming was included as the first modern Olympic Games played in
Athens.
Swimming is also a professional sport. Different companies across the world sponsor
swimmers of international level. Cash awards and prizes are also given to the winners at
major competitions
Various Types of Swimming Strokes and Styles;
1.Freestyle
Also known as the front crawl, this is the classic swimming posture. Lie on your stomach
and flutter your legs while alternating the arms in a windmill motion.The freestyle is a great
competitive and exercise stroke, and allows you to swim longer distances without
exhaustion.
2.Backstroke
Lie on your back and flutter your legs while circling your arms in a windmill motion. It’s
very similar to the freestyle, but you swim on your back and propel yourself backwards.
3.Breaststroke
Float with your stomach facing down, then move your arms in a half-circle motion in front
of the body. Bend your legs, then kick back with good timing, and you’ll propel yourself up
and forward.
4.Butterfly
An excellent workout and common competitive stroke–possibly because it tests a mature
swimmer–the butterfly is performed by bringing your arms up above your head, then
pushing them down into the water to propel yourself forward. Your legs perform a dolphin
kick, in which they stay together and kick simultaneously in a bobbing fashion.
5.Sidestroke
Although not one of the official four strokes in competitive swimming, the sidestroke is a
great survival technique. This is commonly used by lifeguards because you can hold onto
another person and keep them above water while you swim.
History
Archaeological and other evidence shows swimming to have been practiced as early as 2500
BCE in Egypt and thereafter in Assyrian, Greek, and Roman civilizations. In Greece and
Rome swimming was a part of martial training and was, with the alphabet, also part of
elementary education for males. In the Orient swimming dates back at least to the 1st century
BCE, there being some evidence of swimming races then in Japan. By the 17th century an
imperial edict had made the teaching of swimming compulsory in the schools. Organized
swimming events were held in the 19th century before Japan was opened to the Western
world. Among the preliterate maritime peoples of the Pacific, swimming was evidently
learned by children about the time they walked, or even before. Among the ancient Greeks
there is note of occasional races, and a famous boxer swam as part of his training. The
Romans built swimming pools, distinct from their baths. In the 1st century BCE theRoman
Gaius Maecenas is said to have built the first heated swimming pool
ADVANTAGES;
1. Works your whole body
One of the biggest benefits of swimming is that it truly works your entire body, head to toe.
Swimming:
increases your heart rate without stressing your body ,tones muscles ,builds strength ,builds
endurance
2. Works your insides, too
While your muscles are getting a good workout, your cardiovascular system is, too.
Swimming makes your heart and lungs strong. Swimming is so good for you that researchers
share it may even reduce your risk of death. Compared with inactive people, swimmers have
about half the risk of death . Some other studies have shown that swimming may help lower
blood pressure and control blood sugar.
3. Is appropriate for people with injuries, arthritis, and other conditions;
Swimming may even help reduce some of your pain or improve your recovery from an
injury. One study showed that people with osteoarthritis reported significant reductions in
joint pain and stiffness, and experienced less physical limitation after engaging in activities
like swimming and cycling.
4. Improves your sleep
Swimming may have the power to help you sleep better at night. In a study on older adults
with insomnia, participants reported both a boost in quality of life and sleep after engaging in
regular aerobic exercise.
5. Torches calories
Swimming is an efficient way to burn calories. A 160-pound person burns approximately
423 calories an hour while swimming laps at a low or moderate pace. That same person may
burn up to 715 calories an hour swimming at a more vigorous pace.
6. Great for kids, too
Kids need a minimum of 60 minutes of aerobic exercise each day. It doesn’t need to feel like
a chore either. Swimming is a fun activity and doesn’t necessarily feel like formal working
out.
DISADVANTAGES;
1. Pools Have Chlorine
Chlorine is used in pools because it is a powerful disinfectant. Being exposed to high
amounts of chlorine is not healthy as it can cause, among other conditions, headaches, dry
skin, and eye irritation.Also, inhaling chlorine can cause respiratory problems, and it
increases the risks of developing asthma.
2. Common Injuries
Another notable disadvantage of swimming is that swimmers are prone to specific injuries.
This happens due to the high amount of repetitive movements during different strokes. The
most common swimming injuries are:
#Shoulder injuries, tendinitis, and shoulder impingement.
#Knee injuries.
#Neck and low back injuries.
3. Undesired Weight Gain
Weight gain can be considered one of the less known disadvantages of swimming. It was
discovered by scientists that swimming in colder, compared to warmer water, leads to higher
levels of perceived hunger.
4. Risk of Drowning
If you’re just learning how to swim, swimming can seem extremely scary. And drowning is
going to be the number one fear for every beginner.
5. Dehydration
Swimming is quite an intensive exercise that requires the use of all your major muscles. As a
result, this causes you to sweat and lose fluids, just like other types of intense exercises.
However, since you’re underwater, it’s hard to notice and feel that you’re sweating.
6. Fungal Infections
Fungal infections are another common disadvantage of swimming. A common type of fungal
infection amongst swimmers is athlete’s foot; it is highly contagious, and it can spread
quickly.
SWIMMING-A LIFE SAVER;
Swimming is the only sport which can save your child’s life. According to the National Safe
Kids Campaign, drowning is the second leading cause of unintentional injury-related death
to children ages 14 and under, so it is absolutely crucial that all kids know how to swim at a
young age.
Even if you do not want to pursue swimming as a competitive sport, it is important to learn
the basics. How to tread water, how to breathe, float, and get yourself back to the wall after
accidentally falling into a pool, etc. are all lifesaving skills that are taught in swim lessons.
Swimming skills are also important for other water-related activities such as canoeing or
kayaking. While everyone must wear a life vest while participating in boating activities,
knowing how to swim is an extra precaution that makes our campers even safer. Parents can
have peace of mind knowing that their children know how to be safe in and around water.

Here's some basic swimming gear;

Goggles. Swimming with leaky, uncomfortable, or foggy goggles can be tough on your eyes. Be sure to get a
pair of competition or practice goggles that are comfortable and fit your face. Some swimmers like to have
different goggles for practices and competitions
.
Swimsuits. Choose a swimsuit based on what's most important to you. If you want something that will help you
go faster, research brand names and see if they can back up the claims they make. If you want a suit for
practice, choose something made with quality materials that will last.

Swim caps. Most swim caps are made from latex or silicone. As with swimsuits, choose a cap based on your
needs. In general, latex caps are thinner and less expensive, and silicone caps are usually thicker, last longer,
and cost more. If you'll be spending a lot of time in a warm pool, a silicone cap might keep your head too warm.

Ear plugs and nose clips. Some swimmers like to use these to help keep water out of their ears and noses.
Ear plugs should be specifically designed for use in the water. (Noise-canceling earplugs won't make a
watertight seal.) Nose clips should fit comfortably and stay in place as you swim.
REAL LIFE INSPIRATION;
Steve Wright says swimming can be a 'life saver' for people
with diabetes
On World Diabetes Day, Steve Wright explains the positive impact swimming has had on his
condition but also pleads with the Government to rethink the closure of pools during lockdown.

Steve, who starred in the ‘Moving Medicine’ wave of Swim England’s #LoveSwimming
campaign, is a stroke survivor and lives with Type 2 diabetes.

He says that swimming is his primary method of exercise and has become central to his recovery,
health, wellbeing and weight loss.

Steve said: “It helped in so many ways, being in a swimming pool.

“My aches and pains went, I felt much better when I was going into the pool and coming out of the
pool. My weight loss, my wellbeing, my mood, everything just changed.

“Swimming became part of the routine – or should I say swimming helped me get into a routine.

“I was ignoring my diabetes. I wasn’t injecting every morning, I wasn’t taking the correct pills at the
certain times.

“But because all of a sudden I had this goal and this opportunity to go and do something that I
hadn’t done for years, it became part of the routine and swimming was part of my day.

“So I took my tablets in the morning, I did my injections, I went swimming. I felt better, therefore, I
took my evening injections and medication and everything improved.

However, pools were closed during the first and now the second coronavirus lockdown, and Steve
admitted he hasn’t been able to find a replacement to swimming.

“I’ve been stuck in the house. I’ve got a part time job which has been brilliant but the problem is
swimming was everything and I miss it so much,” he added.

“I just wish, because of my condition, that pools were open. I was so glad to get in the pool and
now that it’s gone, it does have the reverse effect.

“It does affect my diabetes, it does affect my mood, it does affect everything about my wellbeing
because the pool isn’t there. .“I’m not a brilliant swimmer but it was there for me and I was using it
for me, I was just going up and down doing a few lengths and I felt absolutely brilliant. Taking that
away has just been horrific.
ESSENTIALS;
Swimwear. This may be a swimming costume, trunks, shorts, t-shirt and/or leggings. Check
with your pool to see if there are any guidelines on what swimwear is permitted. It is
advisable when learning to swim to make sure swimwear is as close fitting as possible.
Towel and robe. A towel is essential for drying off after your swim, but if you are nervous
about walking around the poolside in your swimwear, it is a good idea to bring a towelling
robe to cover up and keep warm.
Swimming cap. Swimming caps are particularly useful for those with longer hair, as they not
only keep the hair out of the face, but also will reduce ‘drag’ so make swimming that bit
easier.
Goggles. Although not essential, wearing swimming goggles is highly recommended by
swimming teachers for adult learners. It is one of the things to take to your first adult
swimming lesson that will help encourage better technique, as well as protecting your eyes
from chlorinated water.
Toiletries. The chlorine and other chemicals used in the swimming pool can leave skin and
hair a bit dry, so make sure you remember your shampoo, conditioner, shower gel,
moisturiser and any other toiletries you may need.
Hairbrush. For those with longer hair, bringing hair clips or hair bands is an idea if you are
planning to swim without a cap, and don’t forget a hair brush for glamming-up post-swim
too.
SURVEY ;
#NAME; Deva Age;25 OCCUPATION; working in MRF

1.Do you know swimming? Yes

2.Do you swim regularly? NO,I will swim only twice in a month
3.Do you went for swimming classes to learn swimming? NO,I learnt swimming with help
of my father.
4.Is swimming helped you in emergency situation? YES
5.What benefits you have gained through swimming? Swimming had taken a major part in
reducing my weight.
#NAME; kumara AGE;27 occupation ;Mechanical engineer

1.Do you know swimming? Yes

2.Do you swim regularly? YES,I will swim once in a week
3.Do you went for swimming classes to learn swimming? NO,I learnt swimming with help
of my friends.
4.Is swimming helped you in emergency situation? YES
5.What benefits you have gained through swimming? Swimming helped me to get relax
from my stressful work.
#NAME; Amith AGE;28 occupation; sales person

1.Do you know swimming? Yes

2.Do you swim regularly? YES,I will swim twice in a week
3.Do you went for swimming classes to learn swimming? YES,I learnt swimming with the
help of trainer
4.Is swimming helped you in emergency situation? YES
5.What benefits you have gained through swimming? Swimming became my hobby.I gained
lot of health benefits.
#NAME; Magesh AGE;18 occupation; student
1.Do you know swimming? Yes
2.Do you swim regularly? No,I will not swim regularly
3.Do you went for swimming classes to learn swimming? NO,I learnt swimming with the
help of friends
4.Is swimming helped you in emergency situation? YES
5.What benefits you have gained through swimming? Swimming help to reduce my stress
and It helped me to increase my concentration level.