PORTFOLI

O
IN
PHYSICAL
EDUCATIO
N
SUBMITTED BY:
MA.REYNA A.
GABAYERON
SUBMITTED TO:
KENT JASPER PRADEL

SWIMMING

SWIMMING - is the self-propulsion of a person

through water, usually for recreation, sport, exercise, or
survival. Locomotion is achieved through coordinated
movement of the limbs, the body, or both. Humans can
hold their breath underwater and undertake rudimentary
locomotive swimming within weeks of birth, as a
survival response.

Swimming is defined as using your arms and legs to move

through water.

HISTORY OF SWIMMING
Swimming emerged as a competitive sport in the early
1800s in England. In 1828, the first indoor swimming
pool, St George's Baths, was opened to the publi By 1837,
the National Swimming Society was holding regular
swimming competitions in six artificial swimming pools,
built around London. The sport grew in popularity and by
1880, when the first national governing body,
the Amateur Swimming Association, was formed, there
were already over 300 regional clubs in operation across
the country.[9]
In 1844 a swimming competition was held in London
with the participation of two Native Americans. The
British competitor used the traditional breaststroke,
while the Native Americans swam a variant of the front
crawl, which had been used by people in the Americas for
generations, but was not known to the British. The
winning medal went to 'Flying Gull' who swam the 130-
foot length in 30 seconds – the Native American
swimming method proved to be a much faster style than
the British breaststroke. The Times of London reported
disapprovingly that the Native American stroke was an
unrefined motion with the arms "like a windmill" and the
chaotic and unregulated kicking of the legs. The
considerable splashing that the stroke caused was
deemed to be barbaric and "un-European" to the British
gentlemen, who preferred to keep their heads over the
water. Subsequently, the British continued to swim only
breaststroke until 1873. The British did, however, adapt
the breaststroke into the speedier sidestroke, where the
swimmer lies to one side; this became the more popular
choice by the late 1840s. In 1895, J. H. Thayers of England
swam 100 yards (91 m) in a record-breaking 1:02.50
using a sidestroke.[8]
Indeed used a flutter kick. Front crawl variants used
different ratios of scissor kicks to arm strokes, or
alternated with a flutter (up-and-down) kick. The speed
of the new stroke was demonstrated by F.V.C. Lane in
1901, swimming 100 yards (91 m) in 1:00.0, an
improvement of about ten seconds compared to the
breaststroke record. Due to its speed the Trudgen became
very quickly popular around the world, despite all the
ungentleman-like splashing.[8]

SWIMMING POOL DIMENSION

WHAT ARE THE DIFFERENT SWIMMING
STROKES

Front Crawl or Free style

The freestyle stroke, also known as front crawl, is

the fastest and most efficient of the swimming strokes used
in competition.

Body Movement

The front crawl is swum in a horizontal position on the

chest. The body rolls from side to side, always turning to
the side of the arm that is currently pulling in the water.
The head remains in a neutral position; face down, except
when breathing.

Arm Movement

The arms move continuously and alternately. While one

arm pulls underwater from an extended forward position
down to the hip, the other arm recovers above the water,
from the hip to the extended forward position.

Leg Movement

The legs perform fast, compact movements, alternating

up and down with outstretched feet (flutter kick).

Breathing

To breathe, the swimmer turns his head to the side during

the arm recovery until the mouth is above the water
surface. The swimmer breathes in quickly, then turns his
head back down.
The exhalation begins as soon as the mouth is under the
water surface again and continues until the next
breathing arm recovery

Additional Information

Front crawl is the fastest and most efficient of all

swimming strokes for the following reasons:
  There is always one arm pulling underwater,
ideally positioned to deliver powerful propulsion.
 The arm recovery above water minimizes drag.
 The continuous flutter kicking contributes to
steady propulsion.

Breast Stroke

Breaststroke is the most popular swimming stroke of all.

Body Movement

The breaststroke is swum in a prone position. The body

moves from a horizontal position during a short,
streamlined glide phase to a more inclined position
during the arm recovery phase.

Arm Movement
The arm movements are simultaneous and symmetrical.
As the arms are pulled backward underwater, the hands
create an arc, moving from a forward extended position to
a position below the chest.
During the arm recovery, the hands move in a straight
line from the position below the chest to the extended
forward position.

Leg Movement

The legs execute a symmetrical whip kick. First, the legs

are fully extended at the end of the glide phase.
The feet then move toward the buttocks during the leg
recovery.

Finally, during the propulsive phase of the kick, the feet

move outward and backward from the buttocks, then
inward and backward, to return to the fully extended leg
position.

Breathing

Breathing occurs at the end of the underwater arm pull,

when the hands move under the chest and the head and
chest move above the water surface.

Butterfly Stroke
The butterfly stroke is the second-fastest swimming stroke
and is quite exhausting.

Body Movement

The butterfly is swum in a prone position. The body

executes a wave-like undulation, where the chest and the
hips move up and down in the water in a specific order.
The undulation starts at the head, and the chest, hips, and
legs move in sequence.

Arm Movement

The arm stroke is symmetrical, where the hands trace an

hourglass pattern underwater, moving from an extended
forward position to below the chest and then to the hips.
The hands exit the water at the hips and then circle
forward above the water until they are extended forward
again.

Leg Movement
The legs do a dolphin kick. They are held together and
move up and down symmetrically with the feet extended.

Breathing

Breathing occurs during the arm recovery in a breathing

stroke cycle, where the head and chest are lifted above
the water to allow breathing.
Most swimmers alternate breathing stroke cycles with
non-breathing stroke cycles, as breathing stroke cycles
require more energy to lift the upper body above the
water.

Backstroke

The backstroke is the only one of the four competitive

strokes that is swum on the back.

Body Movement
The backstroke is swum on the back in a horizontal
position. The body rolls from side to side, always turning
to the side of the arm that is currently pulling in the
water. The head remains in a neutral position, face-up.

Arm Movement

The arms move in opposite directions and alternate

between pulling in the water and recovering above the
water.
The pulling arm sweeps underwater from an extended
forward position to outside the shoulder and then to the
hip.

The arm recovery occurs above the water with a straight

arm. The hand traces a semi-circle in the air, moving from
the hip over the shoulder and then extending forward
again.

Leg Movement

The legs do a flutter kick, kicking up and down alternately

with fast, compact movements and with stretched feet.

Breathing

Since the face is directed upward and remains above the

water’s surface, breathing is not restricted. However,
most backstroke swimmers synchronize their breathing
with their arm movements.
A common variation is to inhale during the arm recovery
on one side and to exhale during the arm recovery on the
other side.

WHAT EQUIPMENT DO I NEED FOR SWIMMING?

Swimsuit

You'll need a swimsuit unless you plan on skinny-

dipping! Like many other things, technology has entered
the swimsuit arena as well.

Fabrics are designed for minimal resistance through

the water, they tend to last a long time, and they resist
fading even when used repeatedly in chlorinated pools. Of
course, not all of us would be comfortable in the skimpy
racing suits that you see Olympians wear, but the good
news is that you can find more modest suits at sporting
goods and department stores as well as through a number
of online vendors (see the resources section). Comfort is
the most important quality in selecting a swimsuit. You're
less likely to swim if you're uncomfortable in your suit.

Goggles
 Goggles protect your eyes from chlorine (and
anything else that may be in the water), and they help you
keep your eyes open while you swim so that you can see
where you're going.

Bathing caps

Bathing caps can serve several purposes. Some pool

managers will require individuals with long hair to wear
caps to keep hair from getting into the pool, and some
people just like to protect their hair from the chlorine in
the water. You may also decide to wear a bathing cap to
cut down on resistance in the water.

Flotation devices and other equipment

 Flotation devices help keep you afloat so that you
can slow down and work on your swim stroke without
sinking or causing too much fatigue, and they help with
confidence for individuals who don't know how to swim.
Read on to learn more about floatation devices.

Kickboards

Kickboards are devices made of foam or other

materials that float, and they come in a variety of shapes
and sizes. The main purpose is for you to hold on and stay
afloat while your legs do all the work. It's good exercise
for coordinating your kicking, and it gives your arms a
rest.

Pull buoys

Like kickboards, pull buoys are flotation devices that

come in a variety of shapes and sizes, but unlike a
kickboard, which gives the upper body a rest, pull buoys
are placed between the legs to keep the legs afloat
without kicking so that you can work your upper body.

Fins
 Fins fit on your feet and add propulsion to your kicks
(think of a duck's web-foot). They are great training for
your legs and will help you swim faster.

Hand paddles

Hand paddles attach to your hands and add

propulsion to your arm stroke because they move more
water.

Gloves

Gloves, like hand paddles, also add resistance for

your arms, although they are smaller than paddles and
so the resistance is lighter.

These might be a better choice than paddles if you're

just starting out with resistance exercises in the water.

Water dumbbells

Some manufacturers produce dumbbells made of

foam for use in the water. They add resistance like
paddles or gloves, but you can release them quickly after
a set and then grab them again when you're ready. Water
 creates lots of resistance, and so water dumbbells will
make you stronger if you use them consistently. They're
fun!

Noodle

A noodle is a flexible, tube-shaped flotation device

that you can wrap under your arms or around your waist
to keep you buoyant so that you can keep moving in the
water (kids love to play with them). The advantage of
being able to keep moving is that you can work on your
stroke without fatigue and increase your strength and
endurance.

What are the Benefits in swimming?

Health benefits of swimming

Swimming is a great workout because you need to move

your whole body against the resistance of the water.

Swimming is a good all-round activity because it:

 keeps your heart rate up but takes some of the impact
stress off your body
 builds endurance, muscle strength and cardiovascular
fitness
 helps maintain a healthy weight, healthy heart and
lungs
 tones muscles and builds strength
 Provides an all-over body workout, as nearly all of
your muscles are used during swimming.

Other benefits of swimming

Swimming has many other benefits including:

 being a relaxing and peaceful form of exercise

 alleviating stress
 improving coordination, balance and posture
 improving flexibility
 providing good low-impact therapy for some
injuries and conditions
 providing a pleasant way to cool down on a hot
day
 Being available in many places – you can swim in
swimming pools, beaches, lakes, dams and rivers. Make
sure that the environment you choose to swim in is safe.

Getting started with swimming

Getting started in swimming is easy. It is a sport for all

age groups, skill and fitness levels. Before you get started,
you will need to purchase a pair of swimmers and some
goggles. Goggles can be purchased for around $15 and
upwards. 

There are public pools throughout Australia that are open

to everyone. Entry to public pools usually costs a few
dollars and many aquatic centres offer swimming lessons
 for people of all ages, as well as training and exercise
groups. 

Some general tips for swimming

Before you dive in:

 Make sure you know how to swim.
 Choose a safe environment.
 Warm up and stretch your muscles and joints
before entering the water.
 Have plenty of fluids on hand and drink regularly.
 Don’t overdo it if you’re just starting out.
 See your doctor if you haven’t exercised for a long
time.

MOUNTAINEERING
MOUNTAINEERING

-Mountaineering is the set of activities that involves

ascending mountains. Mountaineering-related activities
include traditional outdoor climbing, skiing, and
traversing via ferratas. Indoor climbing, sport climbing
and bouldering are also considered mountaineering by
some.

HISTORY OF MOUNTAINEERING

Humans have been present in mountains since

prehistory. The remains of Ötzi, who lived in the 4th
millennium BC, were found in a glacier in the Ötztal
Alps.[9] However, the highest mountains were rarely
visited early on, and were often associated
with supernatural or religious concepts. 

Nonetheless, there are many documented

examples of people climbing mountains prior to the
formal development of the sport in the 19th century,
although many of these stories are sometimes
considered fictional or legendary.
The famous poet Petrarch describes his 26 April
1336 ascent of Mount Ventoux (1,912 m (6,273 ft.)) in
one of his epistolae familiares, claiming to be inspired
by Philip V of Macedon's ascent of Mount Haemo.
For most of antiquity, climbing mountains was a
practical or symbolic activity, usually undertaken for
economic, political, or religious purposes. A commonly
cited example is the 1492 ascent of Mont
Aiguille (2,085 m (6,841 ft.)) by Antoine de Ville, a
French military officer and lord of Domjulien and
Beaupré
. What can you benefit from Mountaineering?
Physical benefits; because mountaineering combines
hiking, walking and climbing on an uneven and steep
landscape, mountaineers become fit along the course. The
sport requires aerobic conditioning and endurance as
preparation; this as well keeps the body in shape and
adds physical strength to mountaineers.

Mental Benefits; Mountaineers face many challenges and

hazards when climbing the mountains. It exposes them to
deep focus and commitment, in order to achieve their set
goal of reaching the peak. Naturally, concentration is one
thing that can transform one’s school of thought; this
explains why mountaineers are known for intelligence
and keenness.

HIKING
Hiking
Hiking is an outdoor activity which consists of walking
in natural environments, often in mountainous or other
scenic terrain. People often hike on hiking trails. It is such
a popular activity that there are numerous hiking
organizations worldwide. Studies have confirmed the
health benefits of different types of hiking, including
losing excess weight, decreasing hypertension, and
improving mental health. The word hiking is understood
in all English-speaking countries, but there are differences
in usage.

HISTORY OF HIKING
About one and a half million years ago mankind
learned how to stand upright and walk. So in some way
you could say that hiking was invented in the Stone Age.
Nowadays when we talk about Hiking and Trekking we
mean it in the pastime sense of the word. It is hard to say
when walking as a means of hunting and surviving
became walking for fun and recreation.

Throughout the years man has always used walking as a

means of relaxation. Going for a stroll is a great way to
meditate on possible dilemmas or to get away from things
and clear your mind.

When it comes to historical milestones in Hiking we

would probably have to look at the historical milestones
in Mountaineering and the first ascends of mountains like
K2, McKinley and Everest. These are however
accomplishments in mountaineering which could be
considered as the next level in Hiking.
Here are some of those Mountaineering milestones:

 1874 – Grove, Gardiner, Walker, Sottajev and

Knubel reach the summit of the highest mountain
in Europe: Elbrus
 1913 – Karstens, Harper, Tatum and Stuck reach
the summit of the highest mountain in North
America: Mount McKinley
 1953 – Norgay and Hillary reach the summit of the
highest mountain in the world: Mount Everest
 1985 – Dick Bass reaches Mount Everest and
becomes the first person to reach the summits of
the highest peaks of each of the seven continents.
Go to our Seven Summits section for more info on
the Seven Summits.

Nowadays Hiking is a multi-billion dollar industry

with millions world wide going Hiking every year. Local
Hiking Authorities are constantly building new Hiking
Trails and mountain lodges are erected to facilitate the
ever increasing demand for multi-day hike accomodation.
Hiking is extremely popular and in the next section we
will look at some of the most common Hiking Disciplines.

HEALTH BENEFITS OF HIKING

Inactivity is associated with a variety of health issues;

some of these issues include but aren't limited to:
cardiovascular disease, osteoporosis, coronary heart
disease, obesity, diabetes, and certain types of cancer.
Regardless of the health issues associated with
inactivity, the good news is that evidence shows physical
activity helps prevent chronic disease, premature death,
and improves health as well as quality of life. One great
way to improve your health and to reduce chances of
developing health concerns is to get outside and TAKE A
HIKE!

 Lower stress levels,

improved mood, and enhanced mental wellbeing
 A reduced risk for heart
disease
 Lower blood pressure
 Lower cholesterol levels
 Improved control over
healthy weight
 Lower body fat
 Improved bone density
 Improved osteoarthritis
outcomes
 Increases in flexibility
and coordination
 A better quality of life
 Enhanced relationships
with friends and family

ORIENTEERING
Orienteering- is the sport of navigation, using a highly
detailed map. Whether you’re an experienced hiker,
competitive runner, or just a family or group out for an
activity in a park, this sport helps you improve your
navigation each time.

Orienteering can gradually build your map-reading

skills from exploring a local city park full of obvious
structures to navigating remote terrain with few, if any,
man-made features. 

HISTORY OF ORIENTEERING

The history of orienteering begins in the late 19th century

in Sweden, where it originated as military training. The
actual term "orienteering" was first used in 1886 at the
Swedish Military Academy Karlberg and meant the crossing
of unknown land with the aid of a map and a compass.

The competitive sport began when the first

competition was held for Swedish military officers on
 May 1893 at the yearly games of the Stockholm garrison.
[1]
 The first civilian competition, in Norway on 31 October
1897, was sponsored by the Tjalve Sports Club and held
near Oslo. The course was long by modern standards, at
19.5 km, on which only three controls were placed. The
competition was won by Peder Fossum in a time of 1 hour, 47
minutes, and 7 second

BENEFITS OF ORIENTEERING

It is a form of;

CARDIOVASCULAR EXERCISE
Orienteering gives you one heck of a heart exercise
from the moment you start the race till the finish line. You
should prepare yourself months before actually taking up
orienteering because of the physical toll that it will give
your body. It will not be an Amsterdam holiday for you if
you undertake this sport without getting ready for it in
advance.

IT SHARPENS YOUR MIND

Orienteering is not just running mindlessly from
start to finish. You need to strategize and to think of the
best technique to conquer the terrain just as the
technique on how to get a million visitors to your website.
Being equipped with a map and a compass to navigate
your way throughout the race, you will not only train your
body but also your mental skills in the event.

IT STRENGTHENS YOUR MUSCLES

The usual terrains used in World Orienteering
Championships are rugged and hilly. Going up and down
mountains will really tear your muscles and build mass.
As with any other sport you take part in, your core
muscles, lateral muscles, legs, and traps will be
strengthened.

YOU DEVELOP SELF-CONFIDENCE

You can only finish the race if you know how to
navigate your way throughout the competition. This
means relying pretty much on yourself without any help
from others. Understanding the sport and developing
your skills in navigation will give you a boost in self-
confidence and build up your self-esteem.

IT TEACHES YOU TO BE CALM AND

COMPOSED
Have you heard of the fight or flight condition? During
adversity, your body can either choose to fight it or to fly
out. Your body reaction will depend on how you train it. If
you become too scared, your body will tell itself to leave.
Joining orienteering competitions will teach your body to
keep calm and motivate it more to fight and finish the
race. And it feels really good, much like an Amsterdam
Heineken experience for you.

TRIKKING
Trekking is a form of walking, undertaken with the specific
purpose of exploring and enjoying the scenery. It usually
takes place on trails in areas of relatively unspoiled
wilderness."

Trekking is a form of walking, undertaken with the

specific purpose of exploring and enjoying the scenery. It
usually takes place on trails in areas of relatively
unspoiled wilderness."

The great mountain ranges are some of the most

beautiful and interesting areas of the world to visit. As
they are often not served by roads, they can also be the
most remote and difficult places to get to and the only real
way to see them is on foot. For some people the trekking
may be an end in itself, for others it is a means to enjoy
the magnificent panoramas and often the peoples of the
mountains with their culture, traditions and religions
provide an equal interest to the scenery.

HISTORY OF TRIKKIING

The fascination of mountains among the people and

human quest into the wilderness started a long time ago.
The quest and survival in the wilderness was indeed a
basic instinct of the humans that died out to some extent
in course of evolution. Nepal trekking history dates back
to 1920 s with the legendary tale of George Mallory and
Andrew “Sandy” Irvine. These celebrated English
mountaineers attempted to make their first ascent to the
world’s highest mountain, Everest. Their disappearance
has certainly left an unanswered topic of debate to
whether they actually made it to the summit. However,
When climbers discovered Mallory’s body in 1999 after
75 years their legends re-materialized.
 However, the real quest of the Nepal Himalayas started
with the instigation of the legend, Bill Tilman, the English
mountaineer. He is indeed the very first genuine-trekking
tourist in Nepal. Bill Tilman in 1949 got the exceptional
permission from the Nepal king to survey Nepal and
explored almost every corner of this country. Along with
Bill Tilman a great partner in Himalayan exploration was
Eric Shipton. Eric was a distinguished British
mountaineer who is equally responsible for the
substantial contribution in trekking and climbing history
of Nepal.

Besides, the first ever successful ascent of the 8000 m

peak Annapurna I (8,091 m / 26,545 ft) by French
Expedition led by Maurice Herzog in 1950 made a
breakthrough. This further provoked the mountain
enthusiast in their quest for the high Himalayas.

CAMPING
Camping, recreational activity in which participants
take up temporary residence in the outdoors, usually
using tents or specially designed or adapted vehicles for
shelter. Camping was at one time only a rough, back-to-
nature pastime for hardy open-air lovers, but it later
became the standard holiday for vast numbers of
ordinary families.

HISTORY OF CAMPING
 The founder of modern recreational camping
was Thomas Hiram Holding, who wrote the first edition
of The Camper’s Handbook in 1908. His urge to camp
derived from his experiences as a boy: in 1853 he crossed
the prairies of the United States in a wagon train, covering
some 1,200 miles (1,900 km) with a company of 300. In
1877 he camped with a canoe on a cruise in
the Highlandsof Scotland, and he made a similar trip the
next year. He wrote two books on these ventures. Later he
used a bicycle as his camping vehicle and wrote Cycle and
Camp (1898).
Holding founded the first camping club in the world,
the Association of Cycle Campers, in 1901. By 1907 it had
merged with a number of other clubs to form the Camping
Club of Great Britain and Ireland. Robert Falcon Scott, the
famous Antarctic explorer, became the first president of
the Camping Club in 1909.

SWIMMING
SWIMMING - is the self-propulsion of a person
through water, usually for recreation, sport, exercise, or
survival. Locomotion is achieved through coordinated
movement of the limbs, the body, or both. Humans can
hold their breath underwater and undertake rudimentary
locomotive swimming within weeks of birth, as a
survival response.

Swimming is defined as using your arms and legs to move

through water.

HISTORY OF SWIMMING
Swimming emerged as a competitive sport in the early
1800s in England. In 1828, the first indoor swimming
pool, St George's Baths, was opened to the publi By 1837,
the National Swimming Society was holding regular
swimming competitions in six artificial swimming pools,
built around London. The sport grew in popularity and by
1880, when the first national governing body,
the Amateur Swimming Association, was formed, there
were already over 300 regional clubs in operation across
the country.[9]

In 1844 a swimming competition was held in London

with the participation of two Native Americans. The
British competitor used the traditional breaststroke,
while the Native Americans swam a variant of the front
crawl, which had been used by people in the Americas for
generations, but was not known to the British. The
winning medal went to 'Flying Gull' who swam the 130-
foot length in 30 seconds – the Native American
swimming method proved to be a much faster style than
the British breaststroke. The Times of London reported
disapprovingly that the Native American stroke was an
unrefined motion with the arms "like a windmill" and the
chaotic and unregulated kicking of the legs. The
considerable splashing that the stroke caused was
deemed to be barbaric and "un-European" to the British
gentlemen, who preferred to keep their heads over the
water. Subsequently, the British continued to swim only
breaststroke until 1873. The British did, however, adapt
the breaststroke into the speedier sidestroke, where the
swimmer lies to one side; this became the more popular
choice by the late 1840s. In 1895, J. H. Thayers of England
swam 100 yards (91 m) in a record-breaking 1:02.50
using a sidestroke.[8]
Indeed used a flutter kick. Front crawl variants used
different ratios of scissor kicks to arm strokes, or
alternated with a flutter (up-and-down) kick. The speed
of the new stroke was demonstrated by F.V.C. Lane in
1901, swimming 100 yards (91 m) in 1:00.0, an
improvement of about ten seconds compared to the
breaststroke record. Due to its speed the Trudgen became
very quickly popular around the world, despite all the
ungentleman-like splashing.[8]

SWIMMING POOL DIMENSION

WHAT ARE THE DIFFERENT SWIMMING
STROKES

Front Crawl or Free style

The freestyle stroke, also known as front crawl, is
the fastest and most efficient of the swimming
strokes used in competition.

Body Movement

The front crawl is swum in a horizontal position on the

chest. The body rolls from side to side, always turning to
the side of the arm that is currently pulling in the water.
The head remains in a neutral position; face down, except
when breathing.

Arm Movement

The arms move continuously and alternately. While one

arm pulls underwater from an extended forward position
down to the hip, the other arm recovers above the water,
from the hip to the extended forward position.

Leg Movement

The legs perform fast, compact movements, alternating

up and down with outstretched feet (flutter kick).

Breathing

To breathe, the swimmer turns his head to the side during

the arm recovery until the mouth is above the water
surface. The swimmer breathes in quickly, then turns his
head back down.
The exhalation begins as soon as the mouth is under the
water surface again and continues until the next
breathing arm recovery

Additional Information

Front crawl is the fastest and most efficient of all

swimming strokes for the following reasons:

 There is always one arm pulling underwater,

ideally positioned to deliver powerful propulsion.
 The arm recovery above water minimizes drag.
 The continuous flutter kicking contributes to
steady propulsion.

Breast Stroke

Breaststroke is the most popular swimming stroke of all.

Body Movement

The breaststroke is swum in a prone position. The body

moves from a horizontal position during a short,
streamlined glide phase to a more inclined position
during the arm recovery phase.

Arm Movement

The arm movements are simultaneous and symmetrical.

As the arms are pulled backward underwater, the hands
create an arc, moving from a forward extended position to
a position below the chest.
During the arm recovery, the hands move in a straight
line from the position below the chest to the extended
forward position.

Leg Movement

The legs execute a symmetrical whip kick. First, the legs

are fully extended at the end of the glide phase.
The feet then move toward the buttocks during the leg
recovery.

Finally, during the propulsive phase of the kick, the feet

move outward and backward from the buttocks, then
inward and backward, to return to the fully extended leg
position.
Breathing

Breathing occurs at the end of the underwater arm pull,

when the hands move under the chest and the head and
chest move above the water surface.

Butterfly Stroke

The butterfly stroke is the second-fastest swimming

stroke and is quite exhausting.

Body Movement

The butterfly is swum in a prone position. The body

executes a wave-like undulation, where the chest and the
hips move up and down in the water in a specific order.
The undulation starts at the head, and the chest, hips, and
legs move in sequence.

Arm Movement
The arm stroke is symmetrical, where the hands trace an
hourglass pattern underwater, moving from an extended
forward position to below the chest and then to the hips.
The hands exit the water at the hips and then circle
forward above the water until they are extended forward
again.

Leg Movement

The legs do a dolphin kick. They are held together and

move up and down symmetrically with the feet extended.

Breathing

Breathing occurs during the arm recovery in a breathing

stroke cycle, where the head and chest are lifted above
the water to allow breathing.
Most swimmers alternate breathing stroke cycles with
non-breathing stroke cycles, as breathing stroke cycles
require more energy to lift the upper body above the
water.

Backstroke
The backstroke is the only one of the four competitive
strokes that is swum on the back.

Body Movement

The backstroke is swum on the back in a horizontal

position. The body rolls from side to side, always turning
to the side of the arm that is currently pulling in the
water. The head remains in a neutral position, face-up.

Arm Movement

The arms move in opposite directions and alternate

between pulling in the water and recovering above the
water.
The pulling arm sweeps underwater from an extended
forward position to outside the shoulder and then to the
hip.

The arm recovery occurs above the water with a straight

arm. The hand traces a semi-circle in the air, moving from
the hip over the shoulder and then extending forward
again.

Leg Movement

The legs do a flutter kick, kicking up and down alternately

with fast, compact movements and with stretched feet.

Breathing

Since the face is directed upward and remains above the

water’s surface, breathing is not restricted. However,
most backstroke swimmers synchronize their breathing
with their arm movements.
A common variation is to inhale during the arm recovery
on one side and to exhale during the arm recovery on the
other side.

WHAT EQUIPMENT DO I NEED FOR SWIMMING?

Swimsuit

You'll need a swimsuit unless you plan on skinny-

dipping! Like many other things, technology has entered
the swimsuit arena as well.

Fabrics are designed for minimal resistance through

the water, they tend to last a long time, and they resist
fading even when used repeatedly in chlorinated pools. Of
course, not all of us would be comfortable in the skimpy
racing suits that you see Olympians wear, but the good
news is that you can find more modest suits at sporting
goods and department stores as well as through a number
of online vendors (see the resources section). Comfort is
the most important quality in selecting a swimsuit. You're
less likely to swim if you're uncomfortable in your suit.

Goggles

Goggles protect your eyes from chlorine (and

anything else that may be in the water), and they help you
keep your eyes open while you swim so that you can see
where you're going.

Bathing caps
 Bathing caps can serve several purposes. Some pool
managers will require individuals with long hair to wear
caps to keep hair from getting into the pool, and some
people just like to protect their hair from the chlorine in
the water. You may also decide to wear a bathing cap to
cut down on resistance in the water.

Flotation devices and other equipment

Flotation devices help keep you afloat so that you

can slow down and work on your swim stroke without
sinking or causing too much fatigue, and they help with
confidence for individuals who don't know how to swim.
Read on to learn more about floatation devices.

Kickboards

Kickboards are devices made of foam or other

materials that float, and they come in a variety of shapes
and sizes. The main purpose is for you to hold on and stay
afloat while your legs do all the work. It's good exercise
for coordinating your kicking, and it gives your arms a
rest.
Pull buoys

Like kickboards, pull buoys are flotation devices that

come in a variety of shapes and sizes, but unlike a
kickboard, which gives the upper body a rest, pull buoys
are placed between the legs to keep the legs afloat
without kicking so that you can work your upper body.

Fins

Fins fit on your feet and add propulsion to your kicks

(think of a duck's web-foot). They are great training for
your legs and will help you swim faster.

Hand paddles

Hand paddles attach to your hands and add

propulsion to your arm stroke because they move more
water.

Gloves

Gloves, like hand paddles, also add resistance for

your arms, although they are smaller than paddles and
so the resistance is lighter.
 These might be a better choice than paddles if you're
just starting out with resistance exercises in the water.

Water dumbbells

Some manufacturers produce dumbbells made of

foam for use in the water. They add resistance like
paddles or gloves, but you can release them quickly after
a set and then grab them again when you're ready. Water
creates lots of resistance, and so water dumbbells will
make you stronger if you use them consistently. They're
fun!

Noodle

A noodle is a flexible, tube-shaped flotation device

that you can wrap under your arms or around your waist
to keep you buoyant so that you can keep moving in the
water (kids love to play with them). The advantage of
being able to keep moving is that you can work on your
stroke without fatigue and increase your strength and
endurance.
 What are the Benefits in swimming?

Health benefits of swimming

Swimming is a great workout because you need to move

your whole body against the resistance of the water.

Swimming is a good all-round activity because it:

 keeps your heart rate up but takes some of the impact
stress off your body
 builds endurance, muscle strength and cardiovascular
fitness
 helps maintain a healthy weight, healthy heart and
lungs
 tones muscles and builds strength
 Provides an all-over body workout, as nearly all of
your muscles are used during swimming.

Other benefits of swimming

Swimming has many other benefits including:

 being a relaxing and peaceful form of exercise

 alleviating stress
 improving coordination, balance and posture
 improving flexibility
 providing good low-impact therapy for some
injuries and conditions
 providing a pleasant way to cool down on a hot
day
 Being available in many places – you can swim in
swimming pools, beaches, lakes, dams and rivers. Make
sure that the environment you choose to swim in is safe.

Getting started with swimming

Getting started in swimming is easy. It is a sport for all

age groups, skill and fitness levels. Before you get started,
you will need to purchase a pair of swimmers and some
goggles. Goggles can be purchased for around $15 and
upwards. 

There are public pools throughout Australia that are open

to everyone. Entry to public pools usually costs a few
dollars and many aquatic centres offer swimming lessons
for people of all ages, as well as training and exercise
groups. 

Some general tips for swimming

Before you dive in:

 Make sure you know how to swim.
 Choose a safe environment.
 Warm up and stretch your muscles and joints
before entering the water.
 Have plenty of fluids on hand and drink regularly.
 Don’t overdo it if you’re just starting out.
 See your doctor if you haven’t exercised for a long
time.
 MOUNTAINEERING

MOUNTAINEERING

-Mountaineering is the set of activities that involves

ascending mountains. Mountaineering-related activities
include traditional outdoor climbing, skiing, and
traversing via ferratas. Indoor climbing, sport climbing
and bouldering are also considered mountaineering by
some.

HISTORY OF MOUNTAINEERING

Humans have been present in mountains since

prehistory. The remains of Ötzi, who lived in the 4th
millennium BC, were found in a glacier in the Ötztal
Alps.[9] However, the highest mountains were rarely
visited early on, and were often associated
with supernatural or religious concepts. 

Nonetheless, there are many documented

examples of people climbing mountains prior to the
formal development of the sport in the 19th century,
although many of these stories are sometimes
considered fictional or legendary.
The famous poet Petrarch describes his 26 April
1336 ascent of Mount Ventoux (1,912 m (6,273 ft.)) in
one of his epistolae familiares, claiming to be inspired
by Philip V of Macedon's ascent of Mount Haemo.
For most of antiquity, climbing mountains was a
practical or symbolic activity, usually undertaken for
economic, political, or religious purposes. A commonly
cited example is the 1492 ascent of Mont
Aiguille (2,085 m (6,841 ft.)) by Antoine de Ville, a
French military officer and lord of Domjulien and
Beaupré
. What can you benefit from Mountaineering?
Physical benefits; because mountaineering combines
hiking, walking and climbing on an uneven and steep
landscape, mountaineers become fit along the course. The
sport requires aerobic conditioning and endurance as
preparation; this as well keeps the body in shape and
adds physical strength to mountaineers.

Mental Benefits; Mountaineers face many challenges and

hazards when climbing the mountains. It exposes them to
deep focus and commitment, in order to achieve their set
goal of reaching the peak. Naturally, concentration is one
thing that can transform one’s school of thought; this
explains why mountaineers are known for intelligence
and keenness.
 HIKING

Hiking
Hiking is an outdoor activity which consists of walking
in natural environments, often in mountainous or other
scenic terrain. People often hike on hiking trails. It is such
a popular activity that there are numerous hiking
organizations worldwide. Studies have confirmed the
health benefits of different types of hiking, including
losing excess weight, decreasing hypertension, and
improving mental health. The word hiking is understood
in all English-speaking countries, but there are differences
in usage.

HISTORY OF HIKING
About one and a half million years ago mankind
learned how to stand upright and walk. So in some way
you could say that hiking was invented in the Stone Age.
Nowadays when we talk about Hiking and Trekking we
mean it in the pastime sense of the word. It is hard to say
when walking as a means of hunting and surviving
became walking for fun and recreation.

Throughout the years man has always used walking as a

means of relaxation. Going for a stroll is a great way to
meditate on possible dilemmas or to get away from things
and clear your mind.

When it comes to historical milestones in Hiking we

would probably have to look at the historical milestones
in Mountaineering and the first ascends of mountains like
K2, McKinley and Everest. These are however
accomplishments in mountaineering which could be
considered as the next level in Hiking.

Here are some of those Mountaineering milestones:

 1874 – Grove, Gardiner, Walker, Sottajev and

Knubel reach the summit of the highest mountain
in Europe: Elbrus
 1913 – Karstens, Harper, Tatum and Stuck reach
the summit of the highest mountain in North
America: Mount McKinley
 1953 – Norgay and Hillary reach the summit of the
highest mountain in the world: Mount Everest
 1985 – Dick Bass reaches Mount Everest and
becomes the first person to reach the summits of
the highest peaks of each of the seven continents.
Go to our Seven Summits section for more info on
the Seven Summits.

Nowadays Hiking is a multi-billion dollar industry

with millions world wide going Hiking every year. Local
Hiking Authorities are constantly building new Hiking
Trails and mountain lodges are erected to facilitate the
ever increasing demand for multi-day hike accomodation.
Hiking is extremely popular and in the next section we
will look at some of the most common Hiking Disciplines.

HEALTH BENEFITS OF HIKING

Inactivity is associated with a variety of health issues;

some of these issues include but aren't limited to:
cardiovascular disease, osteoporosis, coronary heart
disease, obesity, diabetes, and certain types of cancer.
Regardless of the health issues associated with
inactivity, the good news is that evidence shows physical
activity helps prevent chronic disease, premature death,
and improves health as well as quality of life. One great
way to improve your health and to reduce chances of
developing health concerns is to get outside and TAKE A
HIKE!

 Lower stress levels,

improved mood, and enhanced mental wellbeing
 A reduced risk for heart
disease
 Lower blood pressure
 Lower cholesterol levels
 Improved control over
healthy weight
 Lower body fat
 Improved bone density
 Improved osteoarthritis
outcomes
 Increases in flexibility
and coordination
 A better quality of life
 Enhanced relationships
with friends and family

ORIENTEERING

Orienteering- is the sport of navigation, using a highly

detailed map. Whether you’re an experienced hiker,
competitive runner, or just a family or group out for an
activity in a park, this sport helps you improve your
navigation each time.

Orienteering can gradually build your map-reading

skills from exploring a local city park full of obvious
structures to navigating remote terrain with few, if any,
man-made features. 
 HISTORY OF ORIENTEERING

The history of orienteering begins in the late 19th

century in Sweden, where it originated as military
training. The actual term "orienteering" was first used in
1886 at the Swedish Military Academy Karlberg and
meant the crossing of unknown land with the aid of a map
and a compass.

The competitive sport began when the first

competition was held for Swedish military officers on

May 1893 at the yearly games of the Stockholm garrison.

[1]
 The first civilian competition, in Norway on 31 October
1897, was sponsored by the Tjalve Sports Club and held
near Oslo. The course was long by modern standards, at
19.5 km, on which only three controls were placed. The
competition was won by Peder Fossum in a time of 1 hour, 47
minutes, and 7 second

BENEFITS OF ORIENTEERING

It is a form of;

CARDIOVASCULAR EXERCISE
Orienteering gives you one heck of a heart exercise
from the moment you start the race till the finish line. You
should prepare yourself months before actually taking up
orienteering because of the physical toll that it will give
your body. It will not be an Amsterdam holiday for you if
you undertake this sport without getting ready for it in
advance.

IT SHARPENS YOUR MIND

Orienteering is not just running mindlessly from
start to finish. You need to strategize and to think of the
best technique to conquer the terrain just as the
technique on how to get a million visitors to your website.
Being equipped with a map and a compass to navigate
your way throughout the race, you will not only train your
body but also your mental skills in the event.

IT STRENGTHENS YOUR MUSCLES

The usual terrains used in World Orienteering
Championships are rugged and hilly. Going up and down
mountains will really tear your muscles and build mass.
As with any other sport you take part in, your core
muscles, lateral muscles, legs, and traps will be
strengthened.

YOU DEVELOP SELF-CONFIDENCE

You can only finish the race if you know how to
navigate your way throughout the competition. This
means relying pretty much on yourself without any help
from others. Understanding the sport and developing
your skills in navigation will give you a boost in self-
confidence and build up your self-esteem.

IT TEACHES YOU TO BE CALM AND

COMPOSED
 Have you heard of the fight or flight condition? During
adversity, your body can either choose to fight it or to fly
out. Your body reaction will depend on how you train it. If
you become too scared, your body will tell itself to leave.
Joining orienteering competitions will teach your body to
keep calm and motivate it more to fight and finish the
race. And it feels really good, much like an Amsterdam
Heineken experience for you.

TRIKKING

Trekking is a form of walking, undertaken with the specific

purpose of exploring and enjoying the scenery. It usually
takes place on trails in areas of relatively unspoiled
wilderness."

Trekking is a form of walking, undertaken with the

specific purpose of exploring and enjoying the scenery. It
usually takes place on trails in areas of relatively
unspoiled wilderness."

The great mountain ranges are some of the most

beautiful and interesting areas of the world to visit. As
they are often not served by roads, they can also be the
most remote and difficult places to get to and the only real
way to see them is on foot. For some people the trekking
may be an end in itself, for others it is a means to enjoy
the magnificent panoramas and often the peoples of the
mountains with their culture, traditions and religions
provide an equal interest to the scenery.

HISTORY OF TRIKKIING

The fascination of mountains among the people and

human quest into the wilderness started a long time ago.
The quest and survival in the wilderness was indeed a
basic instinct of the humans that died out to some extent
in course of evolution. Nepal trekking history dates back
to 1920 s with the legendary tale of George Mallory and
Andrew “Sandy” Irvine. These celebrated English
mountaineers attempted to make their first ascent to the
world’s highest mountain, Everest. Their disappearance
has certainly left an unanswered topic of debate to
whether they actually made it to the summit. However,
When climbers discovered Mallory’s body in 1999 after
75 years their legends re-materialized.

However, the real quest of the Nepal Himalayas started

with the instigation of the legend, Bill Tilman, the English
mountaineer. He is indeed the very first genuine-trekking
tourist in Nepal. Bill Tilman in 1949 got the exceptional
permission from the Nepal king to survey Nepal and
explored almost every corner of this country. Along with
Bill Tilman a great partner in Himalayan exploration was
Eric Shipton. Eric was a distinguished British
mountaineer who is equally responsible for the
substantial contribution in trekking and climbing history
of Nepal.

Besides, the first ever successful ascent of the 8000 m

peak Annapurna I (8,091 m / 26,545 ft) by French
Expedition led by Maurice Herzog in 1950 made a
breakthrough. This further provoked the mountain
enthusiast in their quest for the high Himalayas.

CAMPING

Camping, recreational activity in which participants

take up temporary residence in the outdoors, usually
using tents or specially designed or adapted vehicles for
shelter. Camping was at one time only a rough, back-to-
nature pastime for hardy open-air lovers, but it later
became the standard holiday for vast numbers of
ordinary families.

HISTORY OF CAMPING
The founder of modern recreational camping
was Thomas Hiram Holding, who wrote the first edition
of The Camper’s Handbook in 1908. His urge to camp
derived from his experiences as a boy: in 1853 he crossed
the prairies of the United States in a wagon train, covering
some 1,200 miles (1,900 km) with a company of 300. In
1877 he camped with a canoe on a cruise in
the Highlandsof Scotland, and he made a similar trip the
next year. He wrote two books on these ventures. Later he
used a bicycle as his camping vehicle and wrote Cycle and
Camp (1898).
Holding founded the first camping club in the world,
the Association of Cycle Campers, in 1901. By 1907 it had
merged with a number of other clubs to form the Camping
Club of Great Britain and Ireland. Robert Falcon Scott, the
famous Antarctic explorer, became the first president of
the Camping Club in 1909.