Task 4 Swimming

Swimming Australia Limited in partnership with Play by the Rules have developed an initiative called the Inclusive Swimming Framework (ISF). This framework provides the aquatic industry a guide to achieve inclusion for individual’s who may be disadvantaged when participating in swimming and aquatic activities (Woods, 2015). For more information, visit: www.swimming.org.au

“Get up now,” My mom yelled down the hallway. “Hurry or you’ll be late!” My brother and I dreaded waking up early to swim, but we had chosen to commit. Even though I’ve competed every year since first grade, I still struggled. That summer swimming taught me to have stamina, the ability to not quit even though it was hard.

In this lab, the focus was to study muscular fitness. In muscular fitness, there are two main components of measurements that are being taken, which are muscular strength and muscular endurance. Muscular strength is an individual’s ability to exert their maximum force. To test muscular strength, there are multiple tests such as 1 RM , Static Handgrip Strength, and Back Strength Dynamometer test. Muscular endurance is an individual’s ability to sustain prolonged muscular contractions. Tests that reveal results about an individual’s muscular endurance would be tests such as YMCA Submaximal Bench Press, Push-Up, and Plank test. It is important to remember that there is no single test for endurance and strength that will tell an

During the spring of 2015, I missed all of the time cuts to make Speedo Sectionals, forcing me to compete in a much slower meet at the end of the season. There are few things I have experienced that are more crushing than trying my hardest and falling short of my goal. Despite the heavy disappointment, I used the opportunity to harden my resolve and use my strengths to my greatest advantage. Along with my coach’s help, I used my ability to think strategically and hone my technique through focus on the smallest details from how I would approach a swim mentally to how I would warm up. My coach had many important and useful suggestions and lessons from his past experience that required me to be an active learner that could apply his information.

The protocol is easy to conduct because all the individual needs to do is press start on the treadmill and then the session can start; it is also easy to set up because you only need a treadmill in your chosen sport. This test is also good because it can be used to measure the maximal hear rate of an individual during a workout, this is done by having a gas analyser, breathe through it, using the amount of carbon dioxide breathed out it can work out what the maximal heart rate is. This can then be used to work out the workload intensity that the performer is required to work at. Though it is a good laboratory test, it can’t used in all environments because of the equipments needed to conduct the test for example you need a suitable environment such as a gym or sports hall where you can place the treadmill, you can’t have it on a field, it also would take time to set up compared to other fitness tests if the required equipment wasn’t available along with a lot of money just to get the equipment for the

Central Idea: Swimming has a long and rich history that dates back way before our generations and is not always as beneficial as we may think.

Point 1 – I will introduce the reader to knowledge about swimming and how it will help build confidence.

My short-term goal is to go to the gym through out high school and college to stay in shape. My long-term goal is to do this exercise at least once a week. During freshmen year I also had a 1-minute plank during the baseline testing. On the post plank test I had a time of 2 minutes and 15 seconds. I had an improvement of one minute and fifteen seconds. There was a change in times because I was in sports during the time of these tests. There was also a change because I was in school gym, which made me more fit to be able to do these exercises. I had a great attitude during the time of work out which helped me to do better during the plank test. I was not making healthy choices or eating nutritious meal that could have increased my time even more. I was not injured or ill during this time. My short-term goal is to keep trying to increase my time on the plank test and keep working at it because in my opinion it is one of the harder tests. My long-term goal is to get into a work out program at the gym in Sartell to stay fit. During my 10th grade baseline 12-minute swim test I got a total of 19 walls. During the post 12-minute swim test I received a total of 21

This relates to the unit and has to do with the beating of the heart in general and also how to tell if you fit by your resting heart rate. It also is similar to the lab we did when we would work out really hard for one min and then see how our heart rates would go up. Then just like in the article we would see how long it took for our hearts to get back down to it's resting rate.

Mr. Bright: That does sound good, what are some of the things that swimmers need to buy in order to participate in the season?

This paper begins with my own existing knowledge of swimming, followed by questions that I wanted to find out in my research that were answered in my paper. It then gets into my research and what I found out while conducting my senior paper. After that is

I did 10 and ¾ laps which is 2150m, according to the table below my results are poor, this could be because I don’t train my cardiovascular system much so doesn’t improve at a good rate. If I was to work on improving my cardiovascular system more by going on runs then my heart can get stronger and my left ventricle could pump more blood than it does. It could also be that I didn’t know how to pace myself so I never really pushed myself properly. This test was difficult as it put a lot of pressure on my calf muscles. The respiratory system was heavily involved as having the right breathing

Procedures Pre-Lab: Gather all materials for the experiment. Read all instructions Part One: Creating the Model Gather the supplies needed for the creation of the model. A roll of the suggested dialysis tubing, a plastic water bottle, the air line tubing, the tubing connectors, a large empty milk carton, a rubber band, 2 large plastic sandwich bags, a fluid transfer siphon pump, and a pair of scissors. First, open the carton of milk by cutting the bottom of the empty milk carton.

This is a four stage test with each stage lasts for three minutes, measuring the heart rate of participants during the last 15-30 seconds of a minute 2 and 3 of each stage. The participants also measured for blood pressure, ratings of perceived exertion during the last minute of each stage.

Because Diana Prince is under the age of 40 and does not display symptoms of cardiovascular disease, she doesn’t have coronary risk factors, and doesn’t have any physical findings (murmurs, tumors), she does not have to take the GXT (graded exercise test) before starting her exercise regimen. Next, I want to find Mrs. Prince’s resting heart rate in order to see what her target exercise heart rate is is going to want to work out at an intensity of 60-80 percent of her VO2 max. As a trainer and based on her goals, I want her to workout at an intensity of 70%. Using the Karvonen Formula, I can calculate her target heart rate in beats per minute. (220-age (37)-resting heart rate (75) multiply by .70 (exercise intensity) + 75(add heart rate in). I found her target heart rate to be 150.6(or about 151 beats per minute) if she workout at an intensity of 70%. (While doing cardio use the hand sensors to track heart rate and adjust as necessary. There are a couple different tests I will give my client to establish her cardiovascular endurance. I will perform the 12-Minute Run-Walk test. In 12 minutes, if her distance is under .95 miles, she has very poor cardiovascular endurance (.95-1.14 miles is poor; 1.15-1.39 is fair; 1.40-1.64 is good and over 1.64 is excellent). Just to make sure this test wasn’t wrong: I will also have her perform the Step Test. This test only lasts for three minutes therefore only