HISTORY OF SWIMMING

Human beings have been swimming for millennia. According to Wikipedia, Stone Age cave drawings depict individuals swimming and there are written references in the Bible and the Greek poems "The Iliad" and "The Odyssey" dating back 1,500 to 2,000 years. There are even Egyptian clay seals from 4000 BC showing four swimmers doing a version of the crawl, and the most famous swimming drawings were apparently found in the Kebir desert and were estimated to also be from around 4000 BC. According to the Encyclopedia of Traditional British Rural Sports, literature specifically related to swimming grew in the middle ages. It is believed that the first book devoted to swimming was Colymbetes by Nicolas Wynman written in 1538, and a more widely recognized text, De Arte Nantandi, was published in Latin by Everard Digby in 1587. The encyclopedia also reports that swimming was required of knights and that Romans built bathhouses and pools wherever they conquered to serve as social clubs and places toexercise. Organized swimming began in the 1800s and 1900s with the creation of swimming associations (for example, the Amateur Swimming Association in 1886) and clubs that competed against each other. There are reports from that era of swimming clubs in England, France, Germany, and the United States. High-profile events also contributed to swimming's visibility. For instance, Matthew Webb swam the English Channel in 1875. Competitive swimming continued to grow in popularity during the 1800s and was included in the first modern Olympic Games in Athens in 1896. In 1904, the Olympics in St. Louis included the 50-, 100-, 220-, 440-, 880-yard and one-mile freestyle, the 100-yard backstroke and 440-yard breaststroke, and a 4x50-yard freestyle relay. By the 20th century, swimming had become mainstream. Indoor pools were beginning to appear, most towns with populations over 20,000 had public outdoor pools, and swimming clubs became increasingly popular for recreation. Women participated for the first time in swimming in the Olympic Games in Stockholm in 1912, and Johnny Weissmuller (considered by many authorities to be the greatest swimmer of all time and who later went on to Tarzan fame in movies) became the first person to swim 100 meters in less than one minute. Today swimming is the second most popular exercise activity in the United States, with approximately 360 million annual visits to recreational water venues. Swim clubs, recreation centers, Y's, and many other facilities feature swimming pools. Many high schools and colleges have competitive swim teams, and of course, swimming is one of the most popular Olympic sports. Millions of Americans are swimming each year. Are you one of them? If not, the following information may help get you started.

BASIC SKILLS IN SWIMMING

Water Comfort

The most basic and essential swimming skill is simply becoming comfortable in the water. Although humans are born with innate water skills, many people develop a fear of the water. When unintentional submersion occurs, panicking gets in the way of logical thinking and increases the likelihood of drowning. To become more comfortable in the water, spend time in a shallow pool or wading in the ocean. Never enter the water alone, especially if you are not a strong swimmer. Breath Control

Breathing is often difficult for novice swimmers. With water all around, having some water enter the nose and mouth is a common occurrence. Some novice swimmers panic at the feeling of water in their noses, while others have trouble holding their breath while submerged. Learning to control your breathing is a key component in learning to swim. Breath control begins with simple exercises such as drawing a breath, submerging, blowing bubbles and then resurfacing for another breath. As your swimming skills improve, you will learn specific breathing techniques for different strokes. Work with a swimming coach or a friend or relative who is a strong swimmer.

Floating

Floating, or keeping your body in a horizontal position in the water, is a basic water skill. If you accidentally fall in the water, you may be able to float until you are rescued, even if you are not strong enough to swim to safety. Humans are naturally buoyant, and floating is not difficult. Like any other skill, however, floating does require a bit of technique. Get lessons from a coach or a competent friend or relative. Kicking

Kicking provides propulsion through the water. Once you are comfortable with floating, kicking is the logical next step. Kicking is also used in treading water, which is the process of remaining in one place while keeping your head above the water line. Many coaches use kickboards, or flat flotation devices made of foam or plastic, to support the swimmers body. A kickboard allows you to focus solely on your kicking technique without worrying about staying afloat. Strokes

Strokes are the arm movements used to pull the body through the water. The front crawl, sidestroke, breast stroke, backstroke and butterfly are the five most common swimming strokes. Each stokes use different body positioning, breathing techniques and arm movements. Training with a qualified swimming coach is the best way to learn the various strokes.

BENEFITS OF SWIMMING
Physical Benefits Social Benefits Have fun Fellowship with other people Enjoyable - even when working hard It is a safe program Improved flexibility and strength Builds up endurance Increases muscular flexibility Muscular balance Heart muscle becomes stronger Improves the physique Increases circulation Rehabilitates muscles Improved ability to control and maintain healthy weight

Psychological Benefits Helps develop a positive attitude (individually and as a group) Contributes to a feeling of well-being

Teaches patience Releases stress and tension Renews energy

SWIMMING INJURIES, PREVENTION AND TREATMENT

Impingement syndrome What is impingement syndrome? Impingement syndrome, which is also known as swimmers or throwers shoulder, is a condition which affects the shoulder joint. The condition is caused by the inflammation of the tendons surrounding the rotator cuff; the rotator cuff is made up of four principal muscles and is responsible for supporting the shoulder joint and creating movements which include moving the arm backwards. Causes of impingement syndrome The main cause of impingement syndrome is rotator cuff tendonitis; as the tendons swell, there is less room for the tendons to travel through the subacromial space (the area underneath the acromion, which is the bony protrusion at the top of the scapula). The constant shoulder movement involved in swimming gradually causes the tendons to rub against the underside of the acromion, which can cause pain and irritation. Symptoms of impingement syndrome The onset of pain is usually gradual, although shooting pain may be experienced when the arms are raised above the head. Swelling and tenderness may also occur as a result of impingement syndrome. Shoulder movement may be restricted and the joint may feel weaker. Treating impingement syndrome Initial treatment will usually involve pain relief, anti-inflammatory medication and rest; if symptoms persist surgery may be required; this is used rarely but can help to smooth the surface of the acromion and repair damaged tendons which should reduce the chance of suffering with the condition in the future. Preventing impingement syndrome Specific stretches and exercises can be done to strengthen the muscles and tendons surrounding the rotator cuff; this will make the shoulder more resistant to injury. Physiotherapy can help to condition the shoulder to help prevent injuries in the future. Breast stroke knee What is breast stroke knee? Knee injuries are common in those who swim breast stroke frequently; this is predominantly due to the position of the knee during the whip kick movement. Commonly, this rotation action affects the medial collateral ligament, which runs along the inner side of the knee. Causes of breast stroke knee The most common causes are poor technique, which increases pressure on the knee joint and the medial collateral ligament in particular and overuse. Once the ligament has become strained, continuous exercise will exacerbate the situation. Symptoms of breast stroke knee

Common symptoms include pain, which will become heightened during physical exercise which applies pressure on the knee. The knee may swell and feel tender and movement may be limited. Treating breast stroke knee Treatment usually includes resting the affected knee and taking medication to reduce swelling and ease pain. In extreme cases, surgery may be required. Preventing breast stroke knee Specific stretches and exercise can help to prevent this condition, in addition to thorough warm up and cool down sessions. Physiotherapy will help to strengthen the knee, improve flexibility and condition the body to prevent further injury. Butterfly back injury What is butterfly back injury? While swimming is generally thought to be beneficial for several cases of back pain, butterfly stroke should be avoided by people suffering with a back complaint. Butterfly back is another name for lower back pain, so-called because of its prevalence amongst elite butterfly swimmers. Causes of lower back pain Butterfly contributes to lower back pain because it constantly applies pressure to the bottom of the spine; the continuous action of arching the back applies direct pressure to the lumbar vertebrae, which are located at the base of the spine. Symptoms of lower back injuries The most common symptom of a lower back injury is pain, which may be mild or severe; in many cases, pain will persist unless controlled by analgesic medicine. Other symptoms may include restricted movement and swelling. Pain may become heightened when the back is straightened fully or bent. Treating lower back pain The most common treatment is rest; this is usually combined with anti-inflammatory medication and pain relief. Ice or heat therapy and massage may also help to reduce swelling and improve movement in the affected area. Physiotherapy, osteopathy and chiropractic have all proven to be effective in improving flexibility, strengthening muscles and conditioning the body to prevent injuries in the future.

SOURCES: http://www.medicinenet.com/swimming/article.htm#history http://woman.thenest.com/five-basic-skills-swimming-3049.html http://www.bucknell.edu/x14331.xml http://www.nsmi.org.uk/articles/swimming-injuries.html

SWIMMING
(History, Basic Skills, Benefits and Common Injuries, Prevention and Treatment)

Submitted to: Mr. Ronald Alejo M. Guiriba

Submitted by: Danica S. Cristobal BSA I-1