Beginning Swimming

by CHARLES F. CICCIARELLA
1st ed., January 2001,130 pages, $14.95
ISBN 978-0-89641-352-8

Book Cover

This book is designed to support all types of water-based fitness courses, from aerobic to muscular conditioning to flexibility to relaxation. Within its chapters the reader will find both underlying principles of fitness and fitness improvement, and descriptions and examples of actual exercises for each type of objective.

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The reader will find this book different, and better, than others in the water-based fitness domain in several important ways. First, it is more comprehensive, covering the full range of fitness improvement outcomes including cardiovascular fitness, muscular fitness, flexibility, and relaxation. Second, it includes coverage of stress reduction, something that is omitted completely in most other books. Third, it includes substantial material on the underlying principles of fitness, detailed yet written for the lay reader. And finally, it is, frankly, better written than the others. This is extremely important, as a well-written book is more likely to be read beyond the first chapter.


CONTENTS

  • Chapter 1: INTRODUCTION
    Swimming Defined
    Who Can Learn to Swim?
    First Things First
    Personal Equipment and Clothing
    Bathing Suit
    Towel
    Bathing Cap or Hair Restraint
    Goggles
    Nose Clip
    Ear Plugs
    Sun Screen
    Activity Opportunities for Those Who Can Swim
    Skin Diving
    Water Exercise
    Boating
    Goals for Learning
    Sustainable Continuous Swimming
    Sustainable Floating
    Maneuverability
    Stroke Alternatives
    Treading

  • Chapter 2: UNDERSTANDING THE WATER ENVIRONMENT
    Buoyancy
    Water and Heat
    Viscosity, Turbulence, and Hydrodynamic Lift
    Streamlining
    Hydrodynamic Lift
    Sound and Water
    Vision and Water

  • Chapter 3: ADJUSTING TO THE WATER ENVIRONMENT
    General Orientation
    Lesson One
    Getting In
    Temperature Adjustment
    Immersion of Head and Face
    Vision and Navigation
    Hearing and Communication
    Floating
    Breathing and Breath Control
    Shallow Water Rhythmic Breathing
    Bent Over Rhythmic Breathing
    Bent Over Rotary Breathing
    Bobbing
    Snorkel Blowing
    Kicking
    Whip Kick
    Flutter Kick
    Scissors Kick
    Kicking with Fins
    Moving
    Rapid Walking
    Push and Glide
    Push-Off, Glide, and Roll
    Basic Sculling
    Push-Off and Glide from Bottom

  • Chapter 4: BASIC STROKES AND SKILLS
    Breast Stroke
    Learning the Breast Stroke
    Elementary Back Stroke
    Learning the Elementary Back Stroke
    Side Stroke
    Learning the Side Stroke
    Crawl Stroke
    Learning the Crawl Stroke

  • Chapter 5: SAFETY IN AND AROUND WATER
    Do Not Swim Alone
    Alcohol and Water Do Not Mix
    Do Not Dive into Water of Unknown Depth
    Keep Your Mouth Empty
    Do Not Expectorate in the Water
    Do Not Run on the Pool Deck
    Avoid Excessive Sun Exposure
    Stay Away from Pool Drains
    Keep Home Pools Covered and Fence Gates Locked When Not in Use
    Know How to Use a Personal Flotation Device
    Have a PFD for Every Person on Board All Boats
    Never Use a PFD to Create Risk
    Do Not Talk Unnecessarily to Lifeguards
    Do Not Attempt to Swim in Water Known to be Contaminated
    Be Extremely Cautious about Moving Water
    Be Extremely Cautious about White Water
    Be Extremely Cautious about Cold Water
    Never Use Electrical Devices Close to a Swimming Pool
    Stay Away from Open Areas During Electrical Storms
    Do Not Attempt SCUBA Diving without Professional Instruction
    Do Not Attempt to Make or Repair Your Own Skin Diving Equipment

  • Chapter 6: HOW WELL CAN YOU SWIM?
    Tests of Specific Skills
    Side Stroke Test
    Treading Test
    Breast Stroke Test
    Maximum Swimming Distance or Time Tests
    Maximum Floating Time Test
    Timed Distance Test
    Stroke Efficiency Test
    Basic Maneuverability Test
    Legs Only Treading Test with Ball
    Silent Swim Test
    Individual Swimming Medley
    Mile Swim Test
    Cumulative Distance Charts