American Press: Beginning Swimming by Charles Cicciarella

Beginning Swimming

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

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.

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