The document provides step-by-step guides for the four major swimming strokes: freestyle, backstroke, breaststroke, and butterfly. For freestyle, the steps include maintaining a flat body position, alternating arm pulls and recoveries, turning the head to breathe, and using a flutter kick. For backstroke, the steps are to keep the body flat, use a flutter kick, perform long arm motions, breathe per arm cycle, and use visual cues to swim straight. Breaststroke involves gliding, pulling arms in and out, frog kicking, and touching the wall with both hands at breaststroke turns. Butterfly uses arm pulls, pushes and recoveries along with synchronized leg kicking.
The document outlines personal safety protocols for moderate to vigorous physical activity. It discusses four factors to consider: knowledge of risks, ability level, mental state, and environment. Specific safety precautions are provided to avoid dehydration, overexertion, hyperthermia, and hypothermia. Recommendations include drinking fluids before, during and after exercise, pacing workouts, resting in shade, and dressing appropriately for hot or cold weather. Warming up, stretching, cooling down and fluid replacement are also emphasized.
The document provides instructions for freestyle swimming technique. It discusses maintaining proper head position by looking forward at a 45 degree angle to reduce resistance. It also describes extending the arm forward fully and rolling the shoulder during the reach, and rotating the body from side to side with each stroke. When pulling, the hand should cup the water at a 45 degree angle and pull with an S-shape motion by extending the arm back and raising the elbow during recovery. Kicking should come from the hip with straight legs and pointed toes to reduce drag, and breathing should involve turning the head 90 degrees without lifting it from the water.
The document outlines the rules and objectives for a class on mountaineering activities. It discusses preparing for hikes and treks through physical conditioning, planning trips, and bringing essential gear like food, water, and first aid. The document also provides information on the health benefits of hiking and examples of people who have climbed mountain peaks around the world.
The document discusses five basic swimming skills: breathing, gliding, coordination, breaststroke, and diving. It explains the techniques for each skill, such as timing breaths while swimming, gliding through the water by pushing off the wall, coordinating limb movements, and the motions for breaststroke. The document also covers basic rules for swimming strokes, noting that officials observe for infractions like incorrect kicks or strokes that could result in disqualification.
The document discusses aquatics as recreational activities involving bodies of water. It provides examples of aquatic activities like swimming, diving, surfing and discusses their health benefits. These include whole body conditioning, low injury risk, low-impact exercise and stress relief. The document also discusses risks like hypothermia and drowning, and provides safety protocols to avoid hypothermia when engaging in aquatic activities.
The document discusses three systems of the body that can develop through swimming - the muscular, respiratory, and circulatory systems. It also outlines three types of swimming: recreational swimming where one swims for fun, competitive swimming where skill and different strokes are used for competition, and occupational swimming where it is part of one's job. Finally, it lists 15 benefits of swimming such as overall fitness, stress relief, and longevity.
The document discusses physical activity, exercise, and the importance of an active lifestyle. It defines physical activity as any bodily movement that expends energy, while exercise is a planned program designed to improve physical fitness. Some key benefits of an active lifestyle mentioned include improved health, reduced disease risk, better mood and self-esteem. The document also addresses common barriers to activity and provides solutions such as prioritizing time, finding low-cost options, and getting social support.
The document outlines personal safety protocols for moderate to vigorous physical activity. It discusses four factors to consider: knowledge of risks, ability level, mental state, and environment. Specific safety precautions are provided to avoid dehydration, overexertion, hyperthermia, and hypothermia. Recommendations include drinking fluids before, during and after exercise, pacing workouts, resting in shade, and dressing appropriately for hot or cold weather. Warming up, stretching, cooling down and fluid replacement are also emphasized.
The document provides instructions for freestyle swimming technique. It discusses maintaining proper head position by looking forward at a 45 degree angle to reduce resistance. It also describes extending the arm forward fully and rolling the shoulder during the reach, and rotating the body from side to side with each stroke. When pulling, the hand should cup the water at a 45 degree angle and pull with an S-shape motion by extending the arm back and raising the elbow during recovery. Kicking should come from the hip with straight legs and pointed toes to reduce drag, and breathing should involve turning the head 90 degrees without lifting it from the water.
The document outlines the rules and objectives for a class on mountaineering activities. It discusses preparing for hikes and treks through physical conditioning, planning trips, and bringing essential gear like food, water, and first aid. The document also provides information on the health benefits of hiking and examples of people who have climbed mountain peaks around the world.
The document discusses five basic swimming skills: breathing, gliding, coordination, breaststroke, and diving. It explains the techniques for each skill, such as timing breaths while swimming, gliding through the water by pushing off the wall, coordinating limb movements, and the motions for breaststroke. The document also covers basic rules for swimming strokes, noting that officials observe for infractions like incorrect kicks or strokes that could result in disqualification.
The document discusses aquatics as recreational activities involving bodies of water. It provides examples of aquatic activities like swimming, diving, surfing and discusses their health benefits. These include whole body conditioning, low injury risk, low-impact exercise and stress relief. The document also discusses risks like hypothermia and drowning, and provides safety protocols to avoid hypothermia when engaging in aquatic activities.
The document discusses three systems of the body that can develop through swimming - the muscular, respiratory, and circulatory systems. It also outlines three types of swimming: recreational swimming where one swims for fun, competitive swimming where skill and different strokes are used for competition, and occupational swimming where it is part of one's job. Finally, it lists 15 benefits of swimming such as overall fitness, stress relief, and longevity.
The document discusses physical activity, exercise, and the importance of an active lifestyle. It defines physical activity as any bodily movement that expends energy, while exercise is a planned program designed to improve physical fitness. Some key benefits of an active lifestyle mentioned include improved health, reduced disease risk, better mood and self-esteem. The document also addresses common barriers to activity and provides solutions such as prioritizing time, finding low-cost options, and getting social support.
This document discusses the components of health-related fitness, which include cardiovascular fitness, muscular strength and endurance, flexibility, and body composition. These components focus on promoting optimal health and preventing disease associated with inactivity. The document provides details on each component and lists several benefits of maintaining health-related fitness, such as decreasing the risk of cardiovascular disease, diabetes, and some cancers while increasing muscle tone, strength, and energy levels.
Swimming involves moving through water using the arms and legs. There are several competitive swimming strokes including freestyle, backstroke, breaststroke, butterfly, and individual medley. Mastering basic swimming skills like breathing, gliding, coordination, and diving are important before learning strokes. The breaststroke involves pulling arms in and a frog kick while the butterfly requires precise timing of arm and leg movements together. Freestyle uses alternating arms with a flutter kick. Proper techniques for backstroke, breaststroke, butterfly, and freestyle are described.
The document provides information on skills and techniques for swimming. It discusses the basic skills of breathing, gliding, and coordination needed for swimming. It then covers the techniques for five swimming strokes: backstroke, breaststroke, butterfly, freestyle, and sidestroke. For each stroke, it describes the proper arm and leg motions to move efficiently through the water.
Movement education teaches students to develop motor skills through physical movement. There are 5 fundamental movement skills - throwing, catching, kicking, jumping, and running - that NSW schools are required to teach. Under the NSW K-6 syllabus, students must demonstrate mastery of these fundamental movement skills and participate in games and sports. Movement education is praised in literature as core to children's physical, cognitive, and social development, and mastery of fundamental motor skills is important for participation in organized sports. Simply put, students need to learn fundamental movement skills to participate in sports and develop social, physical, and cognitive abilities.
Swimming has been practiced for thousands of years, with early depictions showing soldiers swimming across rivers in ancient Egypt. The four main competitive strokes - crawl, backstroke, breaststroke and butterfly - evolved over centuries and were standardized in competitions in the 19th century. Each stroke has a distinct technique involving the arms, legs, and breathing. Competitive swimming now takes place in pools, with swimmers wearing swimsuits, caps and goggles to reduce drag.
Swimming is an important skill in Oregon due to the state's surrounding water. Children can begin swim lessons at six months old. Competitive swimming is popular, especially during Olympic years, and Oregon is home to elite swimmers who train with American coaches. Portland has many public pools and swim teams. There are four main strokes - butterfly, backstroke, breaststroke, and freestyle - that are used in individual and relay races. Robert Ellertson is one of the fastest sprint freestyle swimmers in Oregon and trains extensively with clubs and at the Olympic Training Center.
SCUBA diving involves using a self-contained underwater breathing apparatus to explore underwater. The document discusses the history and development of SCUBA equipment from ancient times to modern regulators. It describes the basic gear used in SCUBA including masks, fins, buoyancy compensators, regulators, and wetsuits or drysuits. Various types of dives and safety considerations are covered, as well as statistics on certified divers worldwide and popular dive locations around the world and in the United States.
The document summarizes four standard throwing events in track and field: shot put, discus, hammer, and javelin. It describes that each event involves implements of different weights and shapes that are hurled for distance. It provides details on techniques and regulations for the shot put and javelin throw, such as the shot put involving putting a metal ball from a circle using one hand, and javelins requiring a minimum weight and length that are thrown as far as possible using one arm.
This document provides information and tips about water safety and swimming rescues. It discusses how to recognize someone in distress in the water and the four categories of difficulties swimmers may face. It also outlines non-swimming and swimming rescue techniques, including approaches, defenses, carries, releases and escapes. Finally, it details different swimming strokes, towing methods, and considerations for rescue swimming. The overall focus is on learning to recognize distress signals, performing safe rescues, and preventing injury to both victims and rescuers.
Warm up and cool down with slow stretches before and after exercise. Stay hydrated by drinking water before, during, and after exercise as you can lose 1 1/2 liters of fluid per hour of exercise. Set specific, measurable goals to stay motivated whether you are a professional or amateur athlete. Eat a healthy, balanced breakfast and snacks and watch portion sizes to feel your best when working out. Wear proper clothing and equipment for your activity and check equipment regularly.
Lucas enjoys swimming and has been swimming competitively for 4 years as a member of the West Vancouver Otters swim club. His goal is to earn a university scholarship and join the Canadian Olympic team. He trains rigorously, waking up early several times a week for morning practice and attending afternoon practice five times a week, plus competing in one to two meets per month. Lucas' fastest stroke is breaststroke, where he is ranked 6th in Canada for the 200m. He provides tips for performing breaststroke, freestyle, backstroke, and butterfly techniques efficiently.
The document discusses the history and types of mountaineering and rock climbing. It describes how mountaineering originated as a hobby in the 1800s and discusses various types of rock climbing such as bouldering, sport climbing, and alpine climbing. The document also covers related outdoor activities like hiking and trekking, and provides an overview of the equipment needed for different types of rock climbing.
Physical fitness involves the body's ability for systems to work efficiently with minimal effort. It is a lifelong process that requires planned, repetitive exercises designed to maintain or improve strength, endurance or other components of fitness. Regular exercise provides health benefits like improved physical performance, reduced injury risk, better posture and digestion as well as feeling and looking good. Muscle and bone strengthening exercises are important and can include pushups, squats and one-arm dumbbell rows to build strength and endurance.
Aquatic sports are recreational activities that take place in or on water. The document discusses the history and examples of aquatic sports. It notes that in the 19th century, sports like surfing, diving, water polo emerged while swimming was already popular. Examples given are snorkeling, canoeing, surfing, diving and swimming which has four stroke types. The benefits outlined are that aquatic sports provide a full body workout while preventing overheating and injuries, and can lower blood pressure and relieve stress.
This document summarizes various outdoor recreational activities. It describes mountain climbing as involving scrambling and short stretches of rock climbing in the mountains, as well as crossing glaciers. Cycling is summarized as using bicycles for transport, recreation, exercise or sport, and providing health and environmental benefits over motor vehicles. Scuba diving is summarized as using a self-contained underwater breathing apparatus to breathe underwater, allowing greater freedom of movement than other diving methods.
Swimming involves moving through water using the arms and legs for exercise or sport. There are several swimming strokes that use different arm and leg motions like the butterfly, breaststroke, backstroke, and freestyle. Famous swimmers who hold world records include Michael Phelps, Ryan Lochte, and Grant Hackett for men and Lisbeth Trickett, Kirsty Coventry, and Leisel Jones for women.
Swimming is a popular recreational activity that can be enjoyed by all ages. The history of swimming dates back to 2500 BC, practiced for recreation, health, and sport. There are four main competitive strokes - front crawl, backstroke, breaststroke, and butterfly. Michael Phelps is considered the most decorated Olympian of all time with 43 awards and honors in swimming. Swimming provides social, physical, and psychological benefits and was an important part of physical education curriculums in the 19th century.
Running has been a human activity for millions of years. Key events in the history of running include Pheidippides' famous run in 490 BC and the introduction of the marathon event in the 1896 Olympics. There are health benefits to running such as weight loss, improved cardiovascular health, and reduced disease risk. Proper running form includes an upright posture, arm movement, and adjusting stride based on distance. Common injuries can result from changes in volume or pace, or from repetitive stress without recovery.
The document describes several survival swimming strokes:
1. The crawl stroke or freestyle involves alternating arm strokes with flutter kicking to propel the swimmer forward.
2. The sidestroke is done on one's side with asymmetric arm and leg motions, allowing for increased endurance.
3. The elementary backstroke involves pushing the hands down in the water while kicking the legs out and bringing them back together.
Swimming requires coordination of limbs and breathing. Basic swimming skills include diving in, gliding through the water, and improving coordination of arms and legs. Common strokes taught to beginners are breaststroke, backstroke, freestyle, and butterfly. Each stroke has a specific technique for the timing and motion of arms, legs, breathing, and body position to move efficiently through the water. Mastering basic swimming techniques helps build confidence and ability in the water.
This document discusses the components of health-related fitness, which include cardiovascular fitness, muscular strength and endurance, flexibility, and body composition. These components focus on promoting optimal health and preventing disease associated with inactivity. The document provides details on each component and lists several benefits of maintaining health-related fitness, such as decreasing the risk of cardiovascular disease, diabetes, and some cancers while increasing muscle tone, strength, and energy levels.
Swimming involves moving through water using the arms and legs. There are several competitive swimming strokes including freestyle, backstroke, breaststroke, butterfly, and individual medley. Mastering basic swimming skills like breathing, gliding, coordination, and diving are important before learning strokes. The breaststroke involves pulling arms in and a frog kick while the butterfly requires precise timing of arm and leg movements together. Freestyle uses alternating arms with a flutter kick. Proper techniques for backstroke, breaststroke, butterfly, and freestyle are described.
The document provides information on skills and techniques for swimming. It discusses the basic skills of breathing, gliding, and coordination needed for swimming. It then covers the techniques for five swimming strokes: backstroke, breaststroke, butterfly, freestyle, and sidestroke. For each stroke, it describes the proper arm and leg motions to move efficiently through the water.
Movement education teaches students to develop motor skills through physical movement. There are 5 fundamental movement skills - throwing, catching, kicking, jumping, and running - that NSW schools are required to teach. Under the NSW K-6 syllabus, students must demonstrate mastery of these fundamental movement skills and participate in games and sports. Movement education is praised in literature as core to children's physical, cognitive, and social development, and mastery of fundamental motor skills is important for participation in organized sports. Simply put, students need to learn fundamental movement skills to participate in sports and develop social, physical, and cognitive abilities.
Swimming has been practiced for thousands of years, with early depictions showing soldiers swimming across rivers in ancient Egypt. The four main competitive strokes - crawl, backstroke, breaststroke and butterfly - evolved over centuries and were standardized in competitions in the 19th century. Each stroke has a distinct technique involving the arms, legs, and breathing. Competitive swimming now takes place in pools, with swimmers wearing swimsuits, caps and goggles to reduce drag.
Swimming is an important skill in Oregon due to the state's surrounding water. Children can begin swim lessons at six months old. Competitive swimming is popular, especially during Olympic years, and Oregon is home to elite swimmers who train with American coaches. Portland has many public pools and swim teams. There are four main strokes - butterfly, backstroke, breaststroke, and freestyle - that are used in individual and relay races. Robert Ellertson is one of the fastest sprint freestyle swimmers in Oregon and trains extensively with clubs and at the Olympic Training Center.
SCUBA diving involves using a self-contained underwater breathing apparatus to explore underwater. The document discusses the history and development of SCUBA equipment from ancient times to modern regulators. It describes the basic gear used in SCUBA including masks, fins, buoyancy compensators, regulators, and wetsuits or drysuits. Various types of dives and safety considerations are covered, as well as statistics on certified divers worldwide and popular dive locations around the world and in the United States.
The document summarizes four standard throwing events in track and field: shot put, discus, hammer, and javelin. It describes that each event involves implements of different weights and shapes that are hurled for distance. It provides details on techniques and regulations for the shot put and javelin throw, such as the shot put involving putting a metal ball from a circle using one hand, and javelins requiring a minimum weight and length that are thrown as far as possible using one arm.
This document provides information and tips about water safety and swimming rescues. It discusses how to recognize someone in distress in the water and the four categories of difficulties swimmers may face. It also outlines non-swimming and swimming rescue techniques, including approaches, defenses, carries, releases and escapes. Finally, it details different swimming strokes, towing methods, and considerations for rescue swimming. The overall focus is on learning to recognize distress signals, performing safe rescues, and preventing injury to both victims and rescuers.
Warm up and cool down with slow stretches before and after exercise. Stay hydrated by drinking water before, during, and after exercise as you can lose 1 1/2 liters of fluid per hour of exercise. Set specific, measurable goals to stay motivated whether you are a professional or amateur athlete. Eat a healthy, balanced breakfast and snacks and watch portion sizes to feel your best when working out. Wear proper clothing and equipment for your activity and check equipment regularly.
Lucas enjoys swimming and has been swimming competitively for 4 years as a member of the West Vancouver Otters swim club. His goal is to earn a university scholarship and join the Canadian Olympic team. He trains rigorously, waking up early several times a week for morning practice and attending afternoon practice five times a week, plus competing in one to two meets per month. Lucas' fastest stroke is breaststroke, where he is ranked 6th in Canada for the 200m. He provides tips for performing breaststroke, freestyle, backstroke, and butterfly techniques efficiently.
The document discusses the history and types of mountaineering and rock climbing. It describes how mountaineering originated as a hobby in the 1800s and discusses various types of rock climbing such as bouldering, sport climbing, and alpine climbing. The document also covers related outdoor activities like hiking and trekking, and provides an overview of the equipment needed for different types of rock climbing.
Physical fitness involves the body's ability for systems to work efficiently with minimal effort. It is a lifelong process that requires planned, repetitive exercises designed to maintain or improve strength, endurance or other components of fitness. Regular exercise provides health benefits like improved physical performance, reduced injury risk, better posture and digestion as well as feeling and looking good. Muscle and bone strengthening exercises are important and can include pushups, squats and one-arm dumbbell rows to build strength and endurance.
Aquatic sports are recreational activities that take place in or on water. The document discusses the history and examples of aquatic sports. It notes that in the 19th century, sports like surfing, diving, water polo emerged while swimming was already popular. Examples given are snorkeling, canoeing, surfing, diving and swimming which has four stroke types. The benefits outlined are that aquatic sports provide a full body workout while preventing overheating and injuries, and can lower blood pressure and relieve stress.
This document summarizes various outdoor recreational activities. It describes mountain climbing as involving scrambling and short stretches of rock climbing in the mountains, as well as crossing glaciers. Cycling is summarized as using bicycles for transport, recreation, exercise or sport, and providing health and environmental benefits over motor vehicles. Scuba diving is summarized as using a self-contained underwater breathing apparatus to breathe underwater, allowing greater freedom of movement than other diving methods.
Swimming involves moving through water using the arms and legs for exercise or sport. There are several swimming strokes that use different arm and leg motions like the butterfly, breaststroke, backstroke, and freestyle. Famous swimmers who hold world records include Michael Phelps, Ryan Lochte, and Grant Hackett for men and Lisbeth Trickett, Kirsty Coventry, and Leisel Jones for women.
Swimming is a popular recreational activity that can be enjoyed by all ages. The history of swimming dates back to 2500 BC, practiced for recreation, health, and sport. There are four main competitive strokes - front crawl, backstroke, breaststroke, and butterfly. Michael Phelps is considered the most decorated Olympian of all time with 43 awards and honors in swimming. Swimming provides social, physical, and psychological benefits and was an important part of physical education curriculums in the 19th century.
Running has been a human activity for millions of years. Key events in the history of running include Pheidippides' famous run in 490 BC and the introduction of the marathon event in the 1896 Olympics. There are health benefits to running such as weight loss, improved cardiovascular health, and reduced disease risk. Proper running form includes an upright posture, arm movement, and adjusting stride based on distance. Common injuries can result from changes in volume or pace, or from repetitive stress without recovery.
The document describes several survival swimming strokes:
1. The crawl stroke or freestyle involves alternating arm strokes with flutter kicking to propel the swimmer forward.
2. The sidestroke is done on one's side with asymmetric arm and leg motions, allowing for increased endurance.
3. The elementary backstroke involves pushing the hands down in the water while kicking the legs out and bringing them back together.
Swimming requires coordination of limbs and breathing. Basic swimming skills include diving in, gliding through the water, and improving coordination of arms and legs. Common strokes taught to beginners are breaststroke, backstroke, freestyle, and butterfly. Each stroke has a specific technique for the timing and motion of arms, legs, breathing, and body position to move efficiently through the water. Mastering basic swimming techniques helps build confidence and ability in the water.
The document provides instructions for performing the four competitive swimming strokes - freestyle, backstroke, breaststroke, and butterfly - as well as turns and starts. It describes the body positioning, arm movements, leg kicks, and breathing techniques for each part of the competitive swim. Videos and pictures are linked to provide visual examples of proper form.
swimming-lesson2 for grade 11 senior highAliceRivera13
The document provides information on skills and techniques for swimming. It discusses the basic skills of breathing, gliding, and coordination that are important for beginners. It then covers techniques for specific strokes including breaststroke, backstroke, butterfly, freestyle, and sidestroke. For each stroke, it outlines the proper arm and leg motions to move efficiently through the water.
The document provides information on skills and techniques for swimming. It discusses the basic skills of breathing, gliding, and coordination that are important for beginners to master. It then covers the techniques for five competitive swimming strokes: backstroke, breaststroke, butterfly, freestyle crawl, and sidestroke. For each stroke, it describes the proper arm and leg motions to move efficiently through the water.
The document provides information on skills and techniques for swimming. It discusses the basic skills needed for swimming like breathing, gliding, and coordination. It then covers the techniques for different strokes including breaststroke, backstroke, butterfly, freestyle, and sidestroke. For each stroke, it describes the proper arm and leg motions to move efficiently through the water.
This document provides information on various swimming strokes and techniques. It describes the streamline technique, breath holding, front crawl stroke including the leg kick, arm stroke and breathing. It also describes the backstroke, breaststroke, butterfly stroke, and diving.
The document provides information about the Ready, Set, Goal beginner swimming program. It includes three levels (Start it up, Step it up, Keep it up) for swimmers of varying abilities. It describes the necessary equipment, components of swim workouts, and techniques and drills for four strokes (freestyle, breaststroke, backstroke, butterfly). Sample workouts are included in the beginner swimming log to guide participants' four-month training.
This document discusses various aquatic activities that can be done in the Philippines. It begins by introducing recreational activities like surfing, boating, white water rafting, fishing, and bamboo rafting that can be done on or in the country's rivers, beaches, and oceans. It then provides instructions for beginner swimming techniques like floating, kicking, arm motion, and breathing exercises. Finally, it outlines basic swimming drills like flutter kicks, streamline positions, and side breathing to practice essential swimming skills.
Swimming drills help swimmers focus on specific parts of their technique. The document describes several common drills, including blowing bubbles to practice breath control, flutter kicking to strengthen the legs, and the 3 strokes & 6 kicks drill to improve balance and coordination between the arms and legs in freestyle. It emphasizes maintaining proper body position and form when performing each drill.
This document provides instructions on basic survival and rescue skills, including water treading, using all limbs while treading water, keeping your head above water, proper arm and leg motions for treading, the difference between lifejackets and buoyancy aids, and how to swim underwater.
Hydrotherapy Exercises Following Hip Arthroscopy Surgeryphysiocure
The document provides guidance on hydrotherapy exercises for patients following hip arthroscopy surgery. It outlines essential criteria for commencing hydrotherapy, including fully healed surgical wounds and sufficient mobility. It then describes 18 specific exercises in level one of the hydrotherapy program, which aim to gently mobilize the hip and introduce core stability exercises without provoking pain. The exercises are to be performed in chest-deep water and focus on posture, core engagement, and slow controlled movements.
This document provides 19 different cardio exercises that can be done at home, grouped into beginner, intermediate, and advanced levels. It emphasizes that regular cardio exercise has significant health benefits, such as weight loss, better sleep, and reduced disease risk. While outdoor exercise is optimal, it notes that many effective cardio routines can be done indoors without equipment through bodyweight exercises. Safety tips are also provided, such as warming up, cooling down, gradually increasing intensity, and consulting a doctor for pre-existing conditions.
This document provides information about conditioning exercises and includes examples of exercises. It begins by explaining that conditioning exercises target the whole body using different muscles to strengthen, shape, and tone. Examples of exercises are then given with photos and instructions for each one. These include squats, mountain climbers, burpees, lateral lunges, and jumping jacks. The document explains that regular conditioning exercises offer many benefits such as improved cardiovascular health, muscle building, and increased flexibility.
This document provides information on warm-up exercises and activities to prepare the body for exercise. It discusses 13 different warm-up exercises that involve movements like jogging, stretching, and drills specific to different sports. It also discusses how to monitor exercise intensity using the talk test and target heart rate zones. The document emphasizes that warm-ups are important to prepare muscles, lubricate joints, increase blood flow and body temperature before exercise.
Gymnastics stunts can be individual, dual, or group activities. Individual stunts are performed solo and test flexibility, balance, and strength. Examples include the turk stand, rocking chair, and ankle hold walk. Dual stunts involve two people, like the wheelbarrow and double feet walk. Group stunts have three or more participants and can be more complex, such as the full elevator, liberties, and pyramids. Stunts are used to build skills and condition the body for gymnastics and tumbling.
Gymnastics stunts can be individual, dual, or group activities. Individual stunts like the turk stand, rocking chair, and prone rocking test flexibility, balance, and strength. Dual stunts such as the wheelbarrow and knee stand involve two people. Group stunts include pyramids with multiple flyers and bases. Common individual stunts are described in detail, along with dual stunts like the handstand and group stunts including the full elevator and liberties. Stunts build skills and can be used for conditioning exercises or gymnastic introductions.
The presentation drafts some of the basic variations of a squat which can be trained productively and efficiently by a Physiotherapist, A Trainer or a Coach.
The butterfly stroke evolved from the breaststroke in the 1930s when swimmers began bringing their arms forward over the water instead of at their sides. It was refined throughout the 1930s and officially recognized as its own stroke at the 1952 Olympics. Key elements of the butterfly include a Y-shaped arm pull followed by straight back movement, synchronized up-and-down leg kicks on the sides, and breathing every other stroke or using a two-up-one-down breathing pattern. Proper body movement in a wave-like fashion controlled by the core is important for efficiency.
The three main phases of human resources management are acquisition, development, and termination. The acquisition phase involves recruiting candidates and hiring new employees. The development phase is when new employees receive training on their jobs and the company. This phase helps employees learn and improve their skills. The termination phase occurs at the end of employment and includes processes for terminating employees or dealing with their departure.
This case study examines inventory management challenges faced by companies during the COVID-19 pandemic. It discusses three types of manufacturing inventories and how inventory is essential for production and distribution. The pandemic has greatly impacted many businesses and their ability to manage inventory. Alternative strategies discussed include inventory control techniques, change management, outsourcing work-in-process, and adding capacity safely. The recommendation is that companies implement new strategies to make inventory reliable for customer needs while providing income opportunities for workers.
Supply chain management involves all processes involved in converting raw materials into finished goods that are delivered to customers, including manufacturing, distribution, and transportation. It aims to make movements of goods simple, cost-effective and efficient. Materials management is a core supply chain function that regulates the flow of materials based on changes in demand, prices, availability, quality, delivery and schedules. Just-in-time inventory systems aim to minimize inventory levels by aligning raw material orders directly with production schedules to reduce storage costs. Forecasting provides information about past, present and likely future events to help managers make planning decisions with confidence.
The document discusses three topics related to project management:
1) Whether a project manager should have authority to increase or decrease staffing levels, with justification provided that staff changes should be coordinated with functional managers.
2) Whether a highly skilled piping engineer would make a good addition to a project team, despite being denied transfers previously, concluding specialized skills may not directly translate.
3) Whether a system of "check people" monitoring unauthorized work assignments above employees' grades could work, determining it could if properly implementing job leveling based on skills and opportunities.
The document describes how to solve a transportation problem using the least-cost or greedy method. It provides an example of a transportation problem with multiple sources and destinations with varying supply and demand quantities. The method fills the cells from the lowest to highest cost until all demand is met. The final solution shows the quantities transported between each source and destination. The total cost of the solution is calculated by summing the costs of each transportation quantity.
The fur trade was one of the earliest and most important industries in North America, playing a major role in the development of the United States and Canada over more than 300 years. It began as an exchange between indigenous peoples and Europeans in the 1500s, with beaver fur becoming the most valuable due to demand in Europe. The fur trade had significant effects, including indigenous populations becoming dependent on trading posts and European goods while reducing time spent hunting traditional foods, and the introduction of diseases and alcohol contributed to the demoralization of indigenous cultures.
This document provides an overview of transportation models in linear programming. It discusses key concepts such as origins and destinations, unused and used squares, and opportunity costs. Transportation models aim to transport a homogeneous commodity from various origins to different destinations at minimum total cost. The document outlines the characteristics of transportation models and the two phases to solve them - obtaining an initial basic feasible solution using methods like the North-West Corner Rule or Least Cost Method, and then determining the optimal basic solution using techniques like the Stepping Stone Method or Modified Distribution Method.
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According to the report, the consumption of video content related to IPL 2024 has seen significant growth, nearly 3 times more than the previous season, reflecting an increasing interest of fans.
Hesan Soufi's Legacy: Inspiring the Next GenerationHesan Soufi
Hesan Soufi's impact on the game extends far beyond his on-field exploits. With his humility, sportsmanship, and unwavering commitment to excellence, Soufi has become a role model for aspiring footballers worldwide. His legacy lies not only in his achievements but also in the inspiration he provides to the next generation of talented players.
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Psaroudakis: Family and Football – The Psaroudakis Success StoryPsaroudakis
Psaroudakis, a name that resonates with football fans around the globe, is a testament to the powerful synergy between familial support and individual passion. Born on March 10, 1992, in the historic city of Heraklion, Crete, Psaroudakis’ journey to international football stardom is a compelling narrative of dedication, perseverance, and unwavering family support. His story not only highlights his athletic prowess but also underscores the crucial role his family played in shaping his career and character.
Psaroudakis’ early life in Heraklion was deeply influenced by a supportive and nurturing family environment. His father, a former semi-professional footballer, recognized Psaroudakis’ potential from an early age. Acting as his first coach, his father’s guidance was instrumental in igniting Psaroudakis’ passion for football. This paternal influence instilled in him a strong work ethic and fundamental skills that would become the foundation of his future success. His mother, a dedicated homemaker, provided a stable and nurturing environment, ensuring that Psaroudakis could pursue his dreams without any hindrances.
From a young age, Psaroudakis showed an innate talent for football. Growing up in Heraklion, he spent countless hours playing football in local parks and streets with friends and family. His natural ability was evident even in these informal settings, and his enthusiasm for the game was infectious. By the age of five, Psaroudakis had joined a local youth football club, where his skills began to flourish. His father’s role as his first coach during these formative years was crucial, as he emphasized not only technical skills but also the importance of discipline and teamwork.
The transition from playing in local parks to joining a structured football environment marked a significant step in Psaroudakis’ journey. At the age of ten, he joined the youth academy of OFI Crete, one of Greece’s most esteemed football clubs. This move marked the beginning of a more rigorous and professional approach to his training. The academy environment was demanding, focusing on honing technical abilities and instilling values of sportsmanship and dedication. Psaroudakis’ dedication to his craft was evident as he quickly rose through the ranks, becoming a standout player in the youth teams.
The support of Psaroudakis’ family was unwavering during this critical period. His father continued to be a source of guidance and mentorship, while his mother ensured that he had everything he needed to succeed. Their collective efforts created a balanced environment where Psaroudakis could focus entirely on his development as a footballer. This familial support was not just about providing the basics; it was about creating an environment where Psaroudakis felt encouraged and motivated to pursue his dreams relentlessly.
As Psaroudakis transitioned from the youth academy to professional football, the challenges became more significant.
Match By Match Detailed Schedule Of The ICC Men's T20 World Cup 2024.pdfmouthhunt5
20 Teams, One Trophy: What to Expect from the ICC Men's T20 World Cup 2024
The ICC Men's T20 World Cup 2024 is set to be an exciting event, co-hosted by the West Indies and the USA from June 1 to June 29, 2024. This edition of the tournament will feature a record 20 teams divided into four groups, competing across 55 matches for the prestigious title.
Netherlands vs Austria Netherlands Face Familiar Foes in Euro Cup Germany Gro...Eticketing.co
The Netherlands are in Group D in Euro Cup Germany - and, unpaid to this, they will be coming up against familiar foes. Remarkably, they have played France, who have fashioned some of the greatest players of all time, 30 times throughout history. Despite France being more effective in major competitions, including captivating the World Cup in 2018, Holland have the greater head-to-head record.
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However, in 2023, they played one another twice, with France endearing both matches 4-0 and 2-1 individually. Against Poland and Austria, the Netherlands also have a stout record, winning just under half the matches. They faced Austria at Euro 2020, engaging 2-0, and they haven't lost to Poland since 1979.
The lettering is on the wall for Holland to qualify for the knockouts, but nothing is failsafe. The Netherlands kickstart their Euros campaign against Poland on Sunday, June 16th. In Hamburg, they will have to go up against one of the best strikers in the world, Robert Lewandowski.
Netherlands vs Austria: Tough Challenges Await the Netherlands in Euro Cup Germany
Five days later, they travel south to face France in Leipzig, a side led by Kylian Mbappe - one of the finest players in the world currently and one of the most impressive players in his nation's history. To conclude, they face Austria in Berlin, knowing it could be the end of the road if they don't perform.
Ronald Koeman is widely considered one of the more successful Dutch managers in Premier League history, considering the nation has a reputation for struggling to replicate their talents in England. The former Everton manager went against that script and shone — and now he is back managing his nation.
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Netherlands vs Austria: Ronald Koeman's Tactical Approach For UEFA Euro 2024
As well as being the highest-scoring defender in history, Koeman is a man with immense tactical knowledge. He returned to manage Holland at the start of 2023 after it was announced Louis van Gaal would retire. His life back in the dugout with the team wasn't easy, as he lost his first match 4-0 to France after going 3-0 down within 21 minutes.
However, he eventually helped them qualify for Euro Cup Germany. The 61-year-old likes to organize his team with a defensive mindset. Some might call it pragmatic as he defends with minimal space between the lines, but that's often needed for international football.
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Belgium vs Romania Injuries and Patience in Belgium’s Euro Cup Germany Squad....Eticketing.co
Belgium coach Domenico Tedesco will wait for several key players to recover from injury. Even if it means they miss the opening Euro Cup Germany stages of the European Championship in Germany this month. Veteran defender Jan Vertonghen, midfielder Youri Tielemans and defender Arthur. Theate are being given time to play in the tournament because they are considered vital to Belgium’s cause, Tedesco said on Tuesday.
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"Of course, you prefer to take players who are fully fit, but that's okay. We want to wait and be patient for some players even if they cannot play in those first matches," he told a press conference. The 37-year-old Vertonghen, Belgium’s Euro Cup 2024 most-capped international with 154 appearances, is struggling to shake off a groin injury.
"He will be there normally. This also applies to Youri Tielemans and Arthur Theate. The latter's position is very sensitive. We don't have many choices at left back. "It will only change if it turns out that they will only be available when, say, the final of the Euro 2024 Championship comes around. That's too long to wait. "However, I am confident that the injured boys are on track for the Euros.
Belgium vs Romania: Radu Dragusin Prepares for Crucial Role in Euro Cup Germany
Some of them have taken not one but two steps forward in their rehabilitation," he said. None of the injured players will feature in this week’s warm-up friendlies against Montenegro and Luxembourg. Romania centre-back Radu Dragusin found chances limited at Tottenham Hotspur in the second half of the 2023-24 season.
But is crucial to his country's cause at UEFA Euro 2024 where his aerial ability, physicality and hard graft make him a standout player. The 22-year-old moved to North London from Italian side Genoa in January but was kept on the sidelines by the form of another new arrival for the season, Mickey van de Ven, something Romania coach Edward Iordanescu admitted was a concern.
It will mean limited game-time going into the finals, but Dragusin, who cites Netherlands defender Virgil van Dijk as a role model, started every Euro Cup Germany qualifier as Romania went through the campaign unbeaten in their 10 games. He will be among their most important players in their first game in Germany against Ukraine in Munich on June 17, taking the right centre-back role in what is likely to be a back four.
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4. FREESTYLE SWIMMING
TECHNIQUES:
The most common and popular stroke in freestyle races is the
front crawl as this style is the fastest. For this reason, the term
freestyle is often used as a synonym for front crawl.
The front crawl requires you to flutter kick your feet while
reaching forward with alternating strokes.
Follow these 4 steps to learn how to swim and refine your front crawl swimming
technique.
5. FREESTYLE STROKE STEP BY STEP
GUIDE:
Step 1: Body Position
Keep your body flat, lie facing down in the water with your body
kept in line with the water surface.
6. FREESTYLE STROKE STEP BY STEP
GUIDE:
Step 2: Arm Movement
Your arm movement can be broken down to the simplest form consists just two
actions – the Pull and Recovery.
• Pull – with your palms facing down, pull in-line with your body with a slightly bent
elbow all the way to the side of your upper thigh. Advanced swimmers can do a S-
pull which maximizes the pulling phase.
• Recovery – with your hand close to your upper thigh, lift one arm out of the water
with a bent elbow. Reach forward over the water with a bent elbow and enter the
water with your finger tips.
7. FREESTYLE STROKE STEP BY STEP
GUIDE:
Both hands should alternate between the two movements
and be moving simultaneously.
8. FREESTYLE STROKE STEP BY STEP
GUIDE:
Step 3: Breathing Technique
Choosing a side to breathe will
depend on being right or left
handed. While your hand is
early in recovery phase, turn
your head sideways for a quick
breath (one second). The trick
is on time the roll of your
head with your arm
movement.
A very common mistakes is to lift
your head upwards instead of
turning it sideways to avoid the
water for breath. This is actually
counter-productive as it disrupts
your body positioning and causes
you to dip further into the water.
9. FREESTYLE STROKE STEP BY STEP
GUIDE:
Step 4: Leg Action
With ankles relaxed and flexible, point your toes
behind you and kick up-and-down in a
continuous motion from your thighs.
Kicking from the calves is not as effective and
a simple way to correct this is to make sure
your legs are straightened out while kicking.
11. BACKSTROKE STEP BY STEP GUIDE:
As the only swimming stroke entirely on the back, any swimmer
performing backstroke has to rely on body awareness, timing, spatial
awareness – and a little intuition goes into it as well.
12. BACKSTROKE STEP BY STEP GUIDE:
Step 1: Keep your body flat like a plank
Stay flat out. When you’re doing the
backstroke, you want your body to lie as flat on
the surface as possible.
Most people have a hard time getting their hips
to float on the surface, so they sink down a
little. Try to keep your hips as close to the
surface as possible.
13. BACKSTROKE STEP BY STEP GUIDE:
Step 2: Use a flutter kick
As soon as you’re in position, start kicking. Your legs should be
straightened, close together, and lined up below your hips. Keep
your legs straight and kick from your hips rather than from your
knees. This will give you more power and prevent you from getting
sore knees.
14. BACKSTROKE STEP BY STEP GUIDE:
Step 3: Use a long fluid arm motion
As you start to kick forward, keep your arms at your sides,
then reach one arm up in front of you pointing toward the
sky or ceiling. When your arm hits the water, bring it down
and scull outward to propel yourself forward. As you do
this, raise the other arm and perform the same motion
repeatedly.
15. BACKSTROKE STEP BY STEP GUIDE:
Step 4: Breathe once per arm cycle
Ideally, you want to breathe in as one arm leaves the water, then
breathe out as the other leaves the water. Deep, steady breathing is
important even though the backstroke allows you to breathe
whenever you want.
16. Step 5: Use the ceiling or clouds to keep yourself straight
When you’re in swimming in an indoor pool, use the ceiling to make sure
you don’t veer. When swimming outdoors, however, look to the clouds to
travel in straight line, and try keeping the sun on the same side of your
body.
BACKSTROKE STEP BY STEP GUIDE:
17. BACKSTROKE STEP BY STEP GUIDE:
Step 6: Accelerate your arm speed
With backstroke, the arms are one of
the main sources of power. To
maximize the pull, you will need to
accelerate your arms through the
water. Place your hand in the water
to begin your catch, pull your arm to
your hip as quickly as you can. As you
do so, try to feel the pull force you
onto your side. If you grip the water
well enough, it will force you to
rotate quickly and powerfully so you
speed up the rate.
18. The most fundamental aspect of the breaststroke is to
understand and learn the timing of its basic elements. If you
can remember one key mantra – pull, breathe, kick, glide –
then you’ll be off to a great start.
BREASTSTROKE SWIMMING
TECHNIQUES:
19. BREASTSTROKE STEP BY STEP GUIDE:
Step 1: The Glide Technique for Breaststroke
The glide is the beginning and ending position of the stroke cycle
and is the foundation of breaststroke swimming: your body is in a
straight line with your legs and arms extended, your face is in the
water, and your body is prone.
20. BREASTSTROKE STEP BY STEP GUIDE:
Step 2: Pulling Technique for Breaststroke
The breaststroke arm pull has four parts:
Glide, outsweep, insweep and recovery.
• Glide: Start with your arms fully extended in
front of your body with your palms pointing
down and fingertips pointing forward (the sides
of your thumbs should be touching). Hands
together in front of your chest in a praying
position with your fingertips pointing forward
away from your body. Then drive your arms
forward and fully extending your arms straight
in front of your body.
21. BREASTSTROKE STEP BY STEP GUIDE:
• Outsweep: Turn your palms slightly outward (so
your thumbs point slightly downward) and,
keeping your arms straight, sweep your arms
out to your sides until they form a “Y” shape
with your body.
• Insweep: Bend your elbows and move your
forearms down and back as you pull your hands
together in front of your chest in praying position.
This is the all-important phase of the breaststroke
pull, as it serves as the power that pulls your body
forward. This is also the phase where you lift your
head out of the water to take a breath.
• Recovery: Extend your arms forward just below
the surface to enter the glide phase, and begin
the cycle again.
22. BREASTSTROKE STEP BY STEP GUIDE:
Step 3: Kicking Technique for Breaststroke
Unlike freestyle and backstroke, the breaststroke doesn’t use a flutter kick. Instead,
it mimics a frog kick:
• Start with your legs straight and together.
• Bend your knees so they point out to the sides
while keeping your feet together. Your feet
should come in toward your torso.
• Keeping your knees where they are, separate
your feet to extend your legs straight out to a
diagonal, in a “V” shape, and then quickly
squeeze your legs together to come back to the
starting position. This step should be fast and
fluid.
23. BREASTSTROKE STEP BY STEP GUIDE:
Step 4: Breaststroke Turns
Breaststroke turns are significantly easier than the flip turns associated
with freestyle and backstroke, mostly because it doesn’t involve doing a
flip underwater.
• As you approach the wall, try to time it so that
your arms are fully extended. In competition,
both hands must touch the wall at the same
time and be at the same height.
• Swing your body and legs up underneath you,
bringing your feet to the wall, and turn your
body sideways, so you are facing back towards
the way you just swam.
• Let go of the wall and use your feet to push
off in a streamline position: arms fully
extended, squeezing your ears with your
biceps, core tight, legs straight, and ankles
together.
• Perform one full arm stroke and leg kick
under the water before rising to the surface
and taking your first stroke
25. BUTTERFLY STROKE STEP BY STEP
GUIDE:
In the beginning of the stroke, your body should
be oriented such that you rest on the breast with
your arms and legs extended into the front and
the back respectively.
26. BUTTERFLY STROKE STEP BY STEP
GUIDE:
Step 1: The Arm Movement
The butterfly stroke with regard to arm movement is a three
step procedure – the pull, the push and the recovery.
27. BUTTERFLY STROKE STEP BY STEP
GUIDE:
• The pull: At the commencement of the stroke, the
hands with palms facing outwards and a little
downwards at shoulders width, move a little down
attaining a ”Y” shape. This is referred as catching of
water. With hand aligned downwards and towards
the centre of the body and also lower than the
elbow, this arm pull trails a semi-circular path.
28. BUTTERFLY STROKE STEP BY STEP
GUIDE:
• The Push: At the start of the push, the palms are
pushed backwards beneath the body and towards the
completion of the push, the palms are at the sides of
the body. The arms are pushed only one-third of the
way to the hips to shorten the recovery as well as
breathing window. The hands move at a great pace
towards the end of the push, which also aids in
recovery. This is also referred as release.
29. BUTTERFLY STROKE STEP BY STEP
GUIDE:
• The Recovery: During recovery, the elbows being straight, the
arms sway sideways across the surface of the water and moves
to the front. Synchronous extension of the triceps and the
butterfly kick, bring the arms forwards speedily and in a
relaxed way. Extra resistance is produced in case your arms re-
enter the water too early as the arms move forward inside the
water in a direction opposite to that of swimming. Also refrain
from dropping your hips. The hands need to enter into the
water with thumbs first at a shoulders width.
30. BUTTERFLY STROKE STEP BY STEP
GUIDE:
Step 2: The Leg Movement
• The legs move in synchronization with each other. The strong up
and an average down kick moves the shoulders above the
surface of the water, followed by a strong down and up kick,
which moves the shoulders back into the water.
• The feet pointing downwards and pressed together, provide the
downward thrust to enable the feet to move up and the head
down.
31. BUTTERFLY STROKE STEP BY STEP
GUIDE:
Step 3: Breathing
• When your hands and forearms are beneath the chest, your body is
automatically lifted towards the surface of water.
• With a little more of efforts, you need to raise your head above the
water surface and breathe through the mouth.
• Then, the head again moves into the water during recovery and you
can exhale out through nose and mouth till the next inhalation.
• To excel in this stroke, you may practice to breathe every second or
third stroke.
32. BUTTERFLY STROKE STEP BY STEP
GUIDE:
Step 4: Body Movement
• The body movement is wave-like during the
butterfly stroke, administered by the core of the
body.
• The chest being pressed down, moves the hips
upwards and the posterior moves above the
surface of the water followed by a quick kick.
• During the push, the chest moves up and the
hips down at the lowest possible position.
33. BUTTERFLY STROKE STEP BY STEP
GUIDE:
Step 5: Start
• Butterfly stroke utilizes the usual start to swim. The start is
followed by a gliding phase under the water and further
the butterfly kicks.
34. BUTTERFLY STROKE STEP BY STEP
GUIDE:
Step 6: Turn and finish
• It is significant that a swimmer faces
downwards and his both hands, with
bent elbows, touching simultaneously
the wall of the pool during the turns
and finish.
• There is synchronous movement of one
hand leaving the wall and moving to
the front underwater and the legs
being moved closer and beneath the
body towards the wall. Now, the
second hand leaves the wall to move
towards the front underwater.
35. BUTTERFLY STROKE STEP BY STEP
GUIDE:
Step 6: Turn and finish
• At this point, the legs come in contact with the wall
and both hands at the front, thus accomplishing the
turns or finish.
36. THANK YOU AND GOD BLESS!
#STAY_AT_HOME
#STAY_SAFE
#SAVE_LIVES
• -Loretizo, Ianne Lae N.