Stress and its Characteristics

                 In the daily challenges of life, individuals often encounter discomfort—

circumstances and events that disturb one’s physical, mental, and emotional states. The
body’s response to the discomfort it experiences is called stress. Stress is the body’s
way of reacting to an external stimulus such as a discomfort. It activates the
sympathetic nervous system, which brings about a fight or flight response wherein
cortisol and adrenaline is released into the bloodstream. These hormones stimulate
your heart to pump faster, making your blood pressure rise. Your muscles start to
contract, your breathing quickens, and your senses become more sensitive. These
changes in your body caused by stress increases your stamina and strength, makes
you react quickly, and keeps you more focused.

                Stress affects all—it is part of one’s life. The human body and its system are
equipped to respond to stress. Most of the events that happen to you and around you
contribute stress to your body. The effects of stress differ for each individual, based on
their ability to adjust to certain changes from the environment and the people around
them. Some are able to cope easily, but others have hard time. On the one hand, stress
can be helpful for it can keep a person alert and set to avoid vulnerability. On the other
hand, it becomes detrimental when a person is subjected to stress without relief or
relaxation between situations. Stress-related tension may build up and consume the
person. A negative stress reaction is referred to as distress. Distress triggers mental,
emotional and physical problems and, even worse, certain symptoms or diseases.

Symptoms of Stress
Emotional

 Nervousness, gets easily upset, moody

 Overwhelming feeling and sometimes uncontrollable experience in
 Relaxing the mind
 Low self-esteem, loneliness and the feeling of being worthless

Mental

 Lack of focus
 Disturb mind setting

Physical

 Weak and lesser strength, easily gets cold and infection

 Headache
  Upset stomach, including diarrhea and constipation
 Loss of appetite
 Aches, pains, tense muscles
 Sleeplessness

Coping with Stress through Physical

Activity
                Stress is inevitable and eliminating it entirely from one’s life is impossible.
Changes in daily events are beyond any person’s capacity. However, one’s reaction to
stressful changes can be managed. Regular exercise is sometimes done to cope with
stress. Spending time with friends or family, sleeping, watching movies, as well as
listening to music, also work. These coping techniques are said to be of help but most
health professionals recommend participation and engagement in physical activity and
exercise as preferred strategy. Many of the physical symptoms of stress can be
managed through physical activity.

Physical Activities Mechanism in Coping

with Stress and as Mood Booster
                Keeping your body physically active can help improve overall disposition,
increase the release of endorphins and offer meditation-like qualities. Exercise can also
reduce the fight or flight response often triggered by stress.

                Engaging in physical activity can improve moods and make us feel better,
increasing self-confidence, thus reducing stress. Exercise can also improve our quality
and ability to sleep, resulting in a fully rested body which can definitely have a positive
impact on our overall disposition and cognitive function.

Endorphin Release
                Participating in physical activity can result in an increase in endorphin levels.
Endorphins are chemicals or neurotransmitter hormones that are secreted from the brain and
nervous system. It activates the body’s opiate receptors thus it has analgesic properties that can
make you feel good. It also gives a person the feeling of achievement and being in control.

Mind Stimulator
                Exercise can be a form of meditation. While involved in an engrossing
physical activity, we may find that we are concentrating strictly on the physical work. We
tend to forget the problems and worries you have at present. With this, our mind is
somehow freed and stimulated to work and find solutions to our stress.

Reduction of Fight or Flight Response

                Stresses, either big or small, activates our flight or fight response and in doing
so, deluges our body with different hormones including cortisol, adrenaline, and
noradrenaline. Over-secretion of these hormones is brought about by stress, thus must
be controlled and returned to normal state. Otherwise it could interfere with body
functions leading to adrenal fatigue. Physical activity or movement metabolizes the
hormones triggered by stress, processing these chemicals and returning them to normal
levels. Once these hormones have been metabolized, the level of homeostasis
improves, regulating the internal conditions of the body, thus bringing in a state of
balance and stability. In this manner, we feel calm and ready to gear up and face the
world once again.

       Posture is the position in which you hold your body and limbs when standing, sitting
or lying down. To have good posture means that you need to be aware of always
holding yourself in a way that puts the least strain on your back, whatever you are
doing. Posture is the position in which you hold your body and limbs when standing,
sitting or lying down. To have good posture means that you need to be aware of always
holding yourself in a way that puts the least strain on your back, whatever you are
doing.

Having good posture means that:

 your bones and joints are in line so that muscles can be used properly
 your spine has its three normal curves
 ligaments holding the spine together are not being stressed
 you don't get tired as quickly
 you don't get pain in your back or other muscles
 you look good!

To have good posture, you will need:

 strong, flexible muscles, especially each side of the spine

 well balanced muscles, not overdeveloped on one side
 to be able to move freely
 to be aware of your posture and work to improve it.
Standing up
To have good posture when you are standing, you need to practise.

 Stand in front of the mirror.

 Holding your head up and chin in, look straight ahead.
 Put your shoulders back.
 Tuck your tummy in.
 Keep your knees straight.
 Take a deep breath and relax your shoulders.
 Keep your chest forward.

           Standing for a long time is tiring, so try to rest one foot at a time a bit higher up
than the other, like on a step, or a stool. Slumping sideways into your hip is not good
posture and can strain your back muscles. Try to move about rather than standing in
one position for too long.

Sitting down
 When you sit, try to keep your back straight.
 Put your back against the backrest of the chair.
 Your knees should make a right angle.
 Feet flat on floor.
 Don't cross your legs.

If you are working on a computer, then your chair should be moved to fit you.

 Don't lean forward. Sit back and stretch your arms out to the keyboard.               
 Bring your chair up close to the keyboard so that you can rest your arms on the
chair or desk. Keep your shoulders relaxed. Sitting like this is the least stressful
way for your back. 
 If you are playing computer or video games, be aware that your shoulders may
be hunching up as you get more excited.               
 You need to rest and move around every 30 minutes to let your body relax.
 Try bending back a few times to stretch your muscles and help them relax.

Lying down
Even when you are lying down or sleeping, you can look after your posture by:
  keeping the natural curves in your back
 lying on your side with your knees bent
 lying with your head on one pillow so that your spine is in a natural position.

Lifting things
 Never lift by yourself anything that is an awkward shape or is more than a quarter
of your body weight.
 Always bend your knees and straighten your legs as you lift. This way your leg
muscles are doing the work not your back muscles.
 Use a trolley if you have to move something heavy.
 To lift something, put your feet apart, hold the object close to your body and keep
your arms bent. This way you are using your arm muscles and not pulling on
shoulder and back muscles.
 Bend your legs and hips, tighten your tummy muscles and use your leg muscles
to help you lower the object down again.
 Never lift anything higher than your waist.

Manual Handling
The term ‘manual handling’ is used to describe any operation that includes any transporting or
supporting of a load, lifting, putting down, pushing, pulling, carrying or moving by hand or bodily
force. This guidance is generally concerned with preventing musculoskeletal injury.
Musculoskeletal injuries can occur as a result of accident, poor organisation or an unsatisfactory
working method.
 

Advice to seafarers:
• use any mechanical aids provided;
• follow appropriate systems of work laid down for your health and safety;
• take sensible precautions to ensure that you are aware of any risk of injury from a load before
picking it up;
• cooperate on all health and safety matters;
• inform your superiors if you identify hazardous handling activities;
• plan the lift – where is the load to be placed?
• consider whether you need any help with the load. Some loads require two or
• more people to lift safely. Are there appropriate handling aids you could use?

For a long lift, such as deck to shoulder height, consider resting the load midway in order to
change grip; assess the load to be lifted, taking account of any information provided:
• look for sharp edges, protruding nails or splinters, surfaces that are greasy or otherwise
difficult to grip and for any other features that may prove awkward or dangerous, e.g. sacks of
ship’s stores may be difficult to get off the deck;
• ensure that the deck or area over which the load is to be moved is free from obstructions,
especially in narrow accesses, and is not slippery; and
• check the final stowage location to ensure that it is clear and suitable for the load

   Swimming is the art of self-support or self-improvement, using arms or legs, in or on the water, usually
for sport or recreation. Swimming is one of the most popular and healthful sports. Nearly every muscle
of the body is used in swimming, and regular practice of the sports helps develop coordination and
strength. Millions of people swim regularly in rivers, lakes and oceans all over the world. Indoor pools
have made swimming as a year-round activity.

History of Swimming
                Swimming was very important to the survival of early humans before it
became a popular sport. In ancient time people took water to avoid a forest fire, to
escape an enemy, to search for food, or simply to find relief from the blazing sun. Cave
drawings at Libyan desert (Africa) dating 11,000 years ago show people swimming. An
Egyptian nobleman who lived about 2,160 BC used a crawl-type stroke in crossing the
streams as a part of their war tactic .Ancient carvings found in the middle east suggest
that people had been able to swim for over 4,000 years. A stone frieze from ancient
Iraq, dating from 869 BC, shows that warriors were crossing a river using inflated animal
bladders and breathing tubes. The arm action is quite similar to the front paddle.

                Swimming was highly esteemed in ancient Greece and Rome, especially as a
form of training for warriors. Competitions were held in Japan in the 1st century BC.
Swimming fell into disuse almost entirely, however, in Europe in the Middle Ages when
immersion in water was associated with the recurrent epidemic diseases of the time. By
the 19th century that prejudice was dispelled, and by the 20th century swimming had
become known not only as a means for survival or saving lives in emergencies, but as a
valuable tool in physical therapy and as the most beneficial form of general exercise.

                In modern times competitive swimming was instituted in Great Britain at the
end of 18th century. The first swimming organization was the National Swimming
Society founded in London in 1837. In 1869, the Metropolis Swimming Clubs
Association was formed; this later became the Amateur Swimming Association (ASA).
By the end of the century competitive swimming was established in Australia and New
Zealand, and several European countries had created federations. In the United States,
amateur clubs began competitive meetings in the 1870s.

                The first modern Olympic Games, held in Athens, Greece, in 1896, included
swimming races. In 1908, the Federation Intertionale de Natation Amateur was
organized to administer amateur swimming competition. Women’s swimming events
were first included in the Olympics in 1912.
Importance of Swimming
1.    For self-preservation. You may be able to save not only your life but also the lives
of other people. This ability to swim could help the person survive in case of
emergencies in the water as well as allow him to extend assistance to others.

2.    For physical fitness. Swimming is considered as one of the healthful forms of

exercise because it uses all muscle groups and by acting against the water resistance,
one gains strength. And because of its repetitive cycle, cardiovascular endurance is
also developed.

3.    For Social Values. Swimming provides opportunities for people from all parts of a
community to know one another.

4.    For recreation. Swimming is a worthwhile activity that one can engage in during
leisure hours.

5.    For Sport activity. When one is endowed with ability in swimming, he can pursue to
the level of amateur athletics.

Purpose of Swimming
1.    Survival. Skill in swimming is the most effective way to save your life in a
threatening situation involving water.

2.    Search for food. Swimming ability could be an additional instrument of a person

whose source of living is in the water.

3.    Safety in foreign environment. The ability to swim can make us feel safe in an area
unfamiliar to us.

4.    Improve health. Swimming is considered as a very good form of exercise because it

uses almost all muscle groups.

5.    Participation in other aquatic activities. Swimming skills are a prerequisite in all

aquatic activities. One enjoys more when one feels safe in activities in the water.

6.    Fun and fellowship. Swimming is a worthwhile activity during leisure hours. You
enjoy being with other swimmers when you can swim with them

Swimming Terminologies
Aquatics- pertaining to water or to activities performed in water
Archimedes Principle - an object immersed in a medium is buoyed up by a force equal
to the weight of the volume of the medium displaced. Usually the medium is water, but it
could be any liquid or gas. Your body floats in water because you weigh less than the
water you displace. If you truly cannot float, then your weight is more than the water you
displace.

Buoyancy- the upward force of water on a submerged object

Butterfly - a new stroke used in competition and considered the second fastest stroke.
The arms work in a crawl action, but both hit the water and pull at the same time. The
kick is a dolphin kick similar to the flutter, but both feet kick up and down together at the
same time.

Catch – the point at which the hand starts to exert pressure on the water. This occurs
soon after the hand enters the water.

Dolphin kick- an undulating motion of the legs used in butterfly when both legs kick
together.

Drag - resistance in the water.

Entry - the point where a part of your body first breaks the surface of the water.

Float- to be suspended in the water

Flutter kick- both legs moving up and down alternately

Freestyle- one of the events in swimming competition where the swimmer can used any
competing strokes.

Freestyle relay- a swimming race where each team composed of four swimmers swims
a leg, or section, using any strokes in a prescribed distance.

Glide- a period in which the body is moving in an extended position as a result of prior
propulsion through the water. It is considered as the resting phase of the breast,
elementary back, and sidestrokes. The body is floating and gliding through the water as
a result of the last kick or pull of the arms.

Gutter- it is the edge of the pool at water level

Heat- it refers to a race within the event. When there are more competitors than lanes in
the pool the swimmers are divided into groups or heats.

Kick- means to propel the body through the water with the legs. Types of kicks are
dolphin, flutter, scissors, and whip.
Kickboard- a floating device usually held in the hands when practicing leg actions.

Lane ropes - a rope or wire, often with plastic disc on it that runs the length of the pool
and is used to stop swimmers to swim in another path.

Lane marker- a dark contrasting color, placed on the floor in the center of each lane.

Leg - one complete section of a relay race.

Medley, individual - an event where competitors perform the following strokes over a set
distance: butterfly, backstroke, breast stroke and freestyle/crawl stroke.

Medley, relay- refers to an event where teams compete against each other. Each team
member swims different stroke in the following order: Back, Breast stroke, Butterfly and
freestyle/ crawl stroke.

Natatorium - a building where swimming and other water activities take place.

PFD- personal floatation device- a devise designed to support a person in the water
such as vest and life jacket.

Pike - a body position with the knees straight, the hips bent, and the back rounded. The
arms may be touching the legs or extended out to the side.

Prone - a swimming position where the swimmer lies on his or her front.

Prone float- to float facing down with the arms and legs extended.

Propulsion- refers to the movement through the water as a result of leg or arm action.

Pull - an action of the arms imparting force on the water toward the body to propel
person through the water.

Push- it is an action of the arm or legs that propels a person through the water by
imparting force on the water away from the body.

Recovery phase- that part of a stroke in which the arms or legs have thrust the body
through the water and are now returning to the position for another thrust.

Resistance or drag- the greater the surface are that is presented to the water, the
greater the resulting resistance or drag on the body.

Scissors kick- a bending of the knees and extension of the legs forward and backward
in relation to the body, then a hard squeeze to a stretch position; a kick used in side
stroke.
SCUBA- self-contained underwater breathing apparatus, usually an air tank strapped to
the back and connected to the mouth by a flexible tube and mouthpiece.

Snorkelling - to explore and dive in the water using a face mask, a snorkel tube, and
swim fins.

Snorkel tube- a tube, usually about a foot long, going from the mouth to just above the
surface of the water. The swimmer breathes through the tube.

Stretch- to extend the body into a straight line with arms and legs extended, toes
pointed, and back straight.

Stroke- it is a complete cycle of the arms and legs in a coordinated manner to propel a
person through the water. Sometimes this term refers only to the arm action of the total
movement.

Supine- it is a swimming position where the swimmer lies on his or her back.

Supine float-means to float face up. Position of arms and legs, and the degree of
horizontal or vertical positioning is determined by the density of the floater's body.

Synchronized swimming- is a form of swimming in which competitors perform various

strokes and water gymnastic figures to music. Competitors in this sport are judged on
their form, execution, style, originality, and the difficulty of the figures.

Touch turn- a racing turn used when swimming breaststroke and butterfly.

Transition- refers to the period of time that you are under the water during a start or
turn.

Tuck- a body position with the knees bent, the hips bent, and the chest on the knees.
The hands are usually holding on to the shinbones. The head may be tilted forward or
backward.

Swimming pools are great places for family fun,

leisure and sports. It’s important to ensure everyone
follows the safety guidelines to stay safer in and
around the pool.

Rules for Safe Swimming

1.    Learn to swim well from a competent instructor -A competent instructor can teach
the correct skills, knowledge, and techniques that will help deal appropriately with
emergencies

2.    Never swim alone, regardless of your skill or experience- That one time you are
alone is when you might get cramps, slip, be knocked unconscious, or meet with some
unexpected problem that you cannot solve alone or that Keeps you from seeking
necessary assistance Common sense dictates that you have a buddy while swimming.

3.    Do not overestimate your ability - No matter how strong a swimmer you are. You
also have a weakness. Never swim more than you can actually perform. And if you
attempt to do it, you must have precautionary measures for the worst situation.

4.    Never depend on air-floatation devices - If you are unable to take care of yourself
under all unexpected circumstances in the water, never rely on an air-filled floatation
device especially in deep water.

5.    Avoid strenuous swimming after eating - The digestive system works hard during
digestion and if we do exercise such as swimming there is a restriction of the blood flow
to the viscera and to the working muscles.

6.    Observe regulations involving limitations in swimming areas-Observing regulations

in areas especially not familiar to you could help you get away from any form of danger.

7.    Always look before you jump or dive into a pool - This is a common courtesy in the
pool. Check first the area if it is safe to dive and nobody on the deck could be splashed
as a result of the dive.

8.    Only one diver on the board at one time- For safety purposes, observe this rule to
avoid diving that can cause severe injuries.

9.    No running on the pool deck- This should be an obvious warning. The pool deck is
slippery when wet.

10. Shower before entering the pool- The concern is more for cleanliness. The major
purpose is to remove waste materials from the body in order not to bring this in the pool.

11. Never attempt a swimming rescue when you are not qualified to do so:

•    Reach-  Have something to reach the victim but take precautions. Be in safe position
to reach the victim.

•    Throw- Look for a floater or the like and throw it near the victim, and again be sure
you have a firm support in order that you cannot be pulled by the victim.
•    Row- When there is an available boat, go nearer the victim, this is faster and safer
for both victim and rescuer.

•    Go- When needed to rescue bring with you any floatation device or buoy and keep it
away from you in extending to the victim.

Swimming Facilities and Equipment

Swimming pool (Olympic standard)

·  Length- 25meters and 50 meters

·  Width- 25 meter

·  Lanes -  8 lanes at 2.5 meters wide with two spaces of at least 0.2 m outside the first
and last lane.

Lane rope- A rope extended at pool length that separates swimmers from the other
lane. Floaters of the lane rope must have a distinct color 15m at both ends from
surrounding floaters.

Starting platform-  A firm platform that is used by the swimmer during the start of the
competition.

Numbering- The lane number must be placed at four sides of the starting block and
arranged from right to left side.

Backstroke turns indicators- Flagged ropes suspended across the pool, 5m away from
both ends of the pool.

False start rope- A rope suspended across the pool, 15m away from both ends of the
pool.

Lane Markings:

·  Width of lane markings, end lines, targets- 0.25m to 0.50m

·  Length of end wall target- 0.50m

·  Depth to center of end wall target- 0.30m

·  Length lane marker cross line- 1.00m

·  Width of racing lanes- 2.50m

·  Distance from end of lane line to end wall- 2.00m

Lane markers- A dark contrasting color placed on the floor of the pool in the center of
the lane. Extended 46m for 50m pool and 21m for 25m pool;

Floats and Kickboards- Devices used in practicing leg actions.

Pull buoy- A floating device used in practicing arm actions.

Paddies and Mitts- Used for extra arm strengthening work.

Weighted Dive rings- Used to practice underwater swimming with eyes open.

Goggles/ Masks- Protection of the eyes from pool chemicals and will help enhance
swimmer’s vision underwater.

Head caps - Minimize water resistance created by hair of the head.

Nose clips -Clips that prevent the water from getting inside your nose.

Ear clogs- Prevents water in going into your ears.

Fins/Flippers -  Used for extra leg strengthening work.

Snorkel tube- A tube that allows breathing while head is submerged in the water.

Float belt - Assists the swimmer in staying afloat during the deep-water drills.

BOBBING- The Most Important Swimming Skill

By Heidi Moulton

                   Knowing how to bob effectively will be the most important safety skill a child
will learn. So what is bobbing? It's the ability to exchange air, blowing used air out and
inhaling new air. The most important aspect in the exchange of air is on the exhale
because once the lungs are empty, the new air will automatically flow in. Our lungs have
a natural vacuum that allows air in once they are emptied. In other words no real effort
is needed, it will simply happen on its own.

The inhale should be from the mouth and the exhale is from the mouth and the nose. I
will sometimes tell my students to exhale only from the nose if they are only using their
mouth. This takes longer to do so it slows them down if they are bobbing too fast. Some
students have trouble exhaling through their nose so I have them close their mouth and
hum before they go under water.
                   Hanging onto the side of the pool with both hands and then lowering their
face, then eventually their entire head underwater, is the best way to learn this skill. It's
important to stress a relaxed and rhythmic pace. If the child is stopping at the top on the
inhale then they are probably not exhaling fully underwater. The exhale is longer in
duration than the inhale. It's important to assist the child if the pool has a high edge or is
difficult to hold onto. once the child is comfortable with this skill, have them use only one
hand on the wall and eventually with no hands bouncing off the bottom of the pool.
Using a noodle will help with this transition so the child can pull up for the inhale.

The exhilarating feeling from submerging in the water is due to the:

a.    a cooling effect on a hot day.

b.    feeling of weightlessness due to buoyancy of water

c.     absence of normal pull of gravity relaxes and removes tension.

Regardless of motives, the principles basic to coordinated strokes are relaxing and
breathing.

Getting Used to Water

a. Entering the water

       1. Contact with cold water causes tenseness and tightening of muscles. 

        2. When submerged to chest level, breathing becomes more difficult due to

pressure on rib cage and partly to tense muscles that makes breathing difficult.              

         3. Quickening of pulse makes you want to laugh or bob. At this point, make
yourself go. Enjoy the feeling..          

         4. If water seems too cold at first, don't go in all the way. Stand about knee deep
and splash some water on your arms, trunk and neck and head.            

b. Relaxing in water

        1. Find a spot about 2 feet deep.

        2. Sit and let your feet afloat up in front of you.

        3. Keep hands down balancing your newfound weightlessness while trying to move
around. Roll over from your face and vice versa.

         4. Let back of head dip into the water while you keep your hands on the bottom
and then let your back almost parallel to the bottom.

         5. Turnover and try that same thing on your face.

c. Submerging

        1. After feeling relaxed in the water put your hands under water. Dock just a little at
first so that your nose and mouth are submerged, hold your breath for a few seconds
and come up

         2. Let your head go beneath surface, hold position a few seconds.

         3. Try to resist the temptation to wipe your eyes with your hands. This is a bad
habit that later will inhibit you.

         4. Go underwater again and open your eyes slightly. Your vision will be blurry
because of the change in the angle of refraction between the water and your eyes, but it
is beautiful.

         5. Let someone put his fingers down in the water and count. This will measure
your ability to see accurately underwater.

Rhythmic breathing
1. The ability to hold your breath and release gradually or rapidly, to exhale, to gasp air
or inhale quickly is a difficult skill but needed in swimming.

2. Some of the equipment that helps individual to keep stay underwater for a long time
are tanks, aqua-lungs or snorkels.

3. Breath holding is the first step. Start by taking a deep breath and submerged
underwater holding your breath and release. Do it first with 10 repetitions then increase
to 20 and 30 repetitions. When you reach 45, then you have a good breath control.
Think about something else while under water and it will be easier.

Bobbing
1. Breath control is not limited to breathe holding; develop the ability to breathe in and
out according to head action of the stroke.

2. Hold on to the side of the pool about chest deep. By bending your knees and
straightening them, bob up and down holding your breath the whole time. Make the
rhythm of the bob even and try to break the surface about every four or five seconds.

3. After mastering this, take a breath and submerge, then blow all your air out in 2
seconds and try again. Repeat in varying length of time to exhale completely so that you
can do it at any rate required.

4. Practice until you can go on indefinitely at your normal breathing rate with complete
confidence and comfort, at first you may do only 3 to 4 repetitions.

5. While bobbing don't be alarmed if some water enters your mouth. It will not go
beyond your tongue unless you swallow it while you inhale. Let it pool up in your cheek
or under your tongue expel it thru exhalation. This technique of separating air from
water in your mouth is needed and will come naturally with practice.

Floating
Floating- the ability to stay above the water motionlessly

Types of Floating

a.    Tuck float - to float with the hips and knees flexed and with the hands holding the
shins with the head down in the water and the rounded back bobbing above the surface.

b.    Supine Float- this comes first because a swimmer does not put his face in the
water. Work in couples, with the partner supporting the back of the neck with one hand,
and the other hand at the back. Helping in the recovery until the swimmers can return to
a standing position by dropping their chin forward and bringing their knees toward chest
as their hands scoop down and forward.

          i. Have shoulders below water surface; don't close eyes, arms raised to sides,
palms up.

         ii. Lift hips and extend arms, palms up. Head is back and ears are in the water.
c.     Face/prone float- Once the tuck float is accomplished, the prone or face float
becomes relatively easy.

            From a standing position in chest-deep water, extend both arms out in front of
your body and stoop until your shoulders are under water. Take a deep breath and
place your face into the water, Lean gently forward and let your legs and feet come off
the bottom of the pool, To stand up, draw your hands and ams back to your sides and
down toward the bottom in a circular motion. At the same time, draw your knees to your
chest and then extend your feet to the bottom of the pool.

Glide
Types of Gliding

a.       Prone Glide- Place one foot against the side of the pool and bend forward at your
hips. Take a breath and put your face in the water. Gently push against side of pool and
glide forward. Recover to standing position.

b.      Back Glide- Hold the gutter/pool edge with both hands facing the wall. Bend head
backward with ears in the water and draw both feet against the side. Remove hands
from the side and firmly straighten the legs while pushing away. Hands close to side for
balance, and legs close together.
SWIMMING

 propulsion of the body through water by combined arm and leg motions and the natural
flotation of the body.

 requires the use of one's entire body to move through water. Takes place in pools or open
water

 HISTORY

 PREHISTORIC ERA - Stone Age paintings from around 10,000 years ago. Archaeological and
other evidence shows swimming to have been practiced as early as 2500 BCE.

 ANCIENT ERA - people took water to avoid a forest fire, to escape an enemy, to search for food,
or simply to find relief from the blazing sun.

 MEDIEVAL ERA - explained by some authorities as having been caused by a fear that swimming
spread infection and caused epidemics.

 MODERN TIMES - Swimming emerged as a competitive recreational activity in the 1830s in

England.

 Importance of Swimming

 For self-preservation. You may be able to save not only your life but also the lives of other
people.

 For physical fitness. Swimming is considered as one of the healthful forms of exercise because it
uses all muscle groups and by acting against the water resistance, one gains strength.

 For Social Values. Swimming provides opportunities for people from all parts of a community to
know one another.

 For recreation. Swimming is a worthwhile activity that one can engage in during leisure hours.

 For Sport activity. When one is endowed with ability in swimming, he can pursue to the level of
amateur athletics.
 Purpose of Swimming

 Survival. Skill in swimming is the most effective way to save your life in a threatening situation
involving water.

 Search for food. Swimming ability could be an additional instrument of a person whose source
of living is in the water.

 Improve health. Swimming is considered as a very good form of exercise because it uses almost
all muscle groups.

 Participation in other aquatic activities. Swimming skills are a prerequisite in all aquatic
activities. One enjoys more when one feels safe in activities in the water.

 Fun and fellowship. Swimming is a worthwhile activity during leisure hours. You enjoy being
with other swimmers when you can swim with them

Importance for SEAFARERS

It is required for a seafarer to know how to swim to avoid casualties like drowning, having an
injury or worse, death.

Reasons Why Some People Can’t Swim

Feeling Discouraged by an Overwhelmingly Steep Learning Curve

the amount of training and time required to learn this skill.

For others, it’s a struggle to stay afloat.

Experiencing Anxiety or Discomfort with the Swimming Dress Code

the dress code for swimming may be a bit too revealing for some people to feel comfortable in
their own skin.

Difficulty in Overcoming Past Traumatic Incidents with Swimming

effects of a past traumatic experience on the water. A traumatic incident on the water can come
in various forms, from the death of a loved one to a personal near-drowning experience.

Suffering from a Mild Case of Aquaphobia

Another condition that may drive people away from swimming is aquaphobia. Aquaphobia is the
“extreme or irrational fear of water”
 Reasons Why Some People Can’t Swim

Being Negatively Buoyant in Relation to the Water

floating on the water is an essential part of knowing how to swim. Sadly, not everyone is
naturally prone to floating on the water due to their natural body density.

Not Knowing the Body Posture or Breathing Techniques for Proper Buoyancy

some individuals cannot swim because of lack of knowledge on the subject.

Being Socially Conditioned to Doubt Your Swimming Capabilities

The next major reason on this list has to do with social conditioning.

Not Having Access to Local Bodies of Water

access to water is a crucial determinant as to whether or not a person can swim. Swimming
areas are more prevalent in some parts of the world than in others.

Having a Strong Aversion to Being Wet

it’s important to consider the fact that the water naturally repels certain people for no other
reason than that they don’t like the sensation of being wet.

Lacking the Urge or Desire to Learn How to Swim

it’s important to bear in mind that a particular subset of the population sees no benefits in
learning how to swim.

How to survive at sea?

1. Calm Down

It is normal to feel fear when you found yourself in open water but do not panic. It can cause
you to cloud your judgment and make you lose proper breathing. If you can’t breathe
properly, you’ll waste your energy and air in your body which is essential for your survival.

2. Choose the Right Swimming Style

• Do not waste your energy trying to swim all around.

• Find the suitable swimming style for the right situation you’re in.

• When you’re in calm water, it is best to swim on your back it can help you relax, breathe
evenly and save energy.

• When waves are splashing on you, it is best to swim on your belly, for instance breaststroke.

• Inhale only when your head is above the surface and exhale under.

• Try not to always keep your head above the water so that you can again, save your energy.
• 3. Find Something that Floats

• There must be plenty of things floating around you when you’re in a shipwreck or an airplane
crash find something and hold on to something to keep you afloat.

• 4. Clothes are important

• Do not let your naked body be expose under the sun especially for a long time, it is dangerous.
If you are half-naked find something that can protect you from the sun, ideally build a tent.

• 5. Decide What You’ll Eat

• If you have foods with you try to divide them into small daily portions so it can last long.

• Try to catch fish using fish rod or improvised it using a lace, a hook and can.

• Never eat spoiled food no matter how hungry you are.

6. Provide Yourself with Liquid

Water is much valuable than food but never ever drink salt water. Untreated rainwater can be
drinkable as it is proven safe to consume for our health.

Condensate using 2 containers, waterproof material and weights.

Take the first container and put seawater inside.

Place the second container inside and cover it with a waterproof material.

Put the weight above the container, then soon enough the container inside will be filled with
fresh water.

7. Save Yourself Properly

• Don’t row if you don’t know where you are.

• Don’t panic when you see a ship or some boat from a distance.

• Don’t try to follow it either, it is impossible to catch up on the other hand you can try to give
signal using a mirror or a can as the light will reflect.

• Don’t signal using fire, it will endanger you and your temporary shelter.

• If an instance you found a fluorescein, dissolve it in water when you see an airplane or a ship. It
forms a bright spot around you and can be easily seen from the air and from a far.

8. Do Not Lose Hope

Don’t give up hope for despair, it is your most dangerous enemy. Always think you are safe and
that there are ways to survival.
 Survival Skills

Survival Floating

 Resting position. Let the body float in the water with the knees tucked up against the chest.

 Preparing to exhale position. Make swimming motions with arms until head is above water.

 Resting position. Allow body to return to resting position.

Back floating or sculling

 Lie back, kick feet slightly and move arms from side to side. Very little motion is required to
remain afloat.

Treading water

 while in a vertical position to keep their head above the surface of the water.

Survival Floating

 Resting position. Let the body float in the water with the knees tucked up against the chest.

 Preparing to exhale position. Make swimming motions with arms until head is above water.

 Resting position. Allow body to return to resting position.

Back floating or sculling

 Lie back, kick feet slightly and move arms from side to side. Very little motion is required to
remain afloat.

Treading water

while in a vertical position to keep their head above the surface of the water.

Swimming Terminologies

 Aquatics - pertaining to water or to activities performed in water

 Buoyancy - the upward force of water on a submerged object

 Breathing - is the process of moving air out and in the lungs to facilitate gas exchange with the
internal environment, mostly to flush out carbon dioxide and bring in oxygen.

 Catch – the point at which the hand starts to exert pressure on the water. This occurs soon after
the hand enters the water.

 CPR - is an emergency procedure consisting of chest compression often combined with artificial
ventilation in an effort to manually preserve intact brain function until further measures are
taken to restore spontaneous blood circulation and breathing in a person who is in cardiac
arrest.
 Diving - is a specific move where your whole body is straight and you propel yourself into the
water with your head and arms pointed in.

 DOG PADDLE -  doggy paddle is a simple swimming style. It is characterized by the swimmer
lying on their chest and moving their hands and legs alternately in a manner reminiscent of how
dogs and other quadrupedal mammals swim.

 Dolphin kick- an undulating motion of the legs used in butterfly when both legs kick together.

 Drag - resistance in the water.

 Entry - the point where a part of your body first breaks the surface of the water.

 Flutter kick- both legs moving up and down alternately

 Lane ropes - a rope or wire, often with plastic disc on it that runs the length of the pool and is
used to stop swimmers to swim in another path.

 Lane marker - a dark contrasting color, placed on the floor in the center of each lane.

 PFD - personal floatation device- a devise designed to support a person in the water such as vest
and life jacket.

 Pike - a body position with the knees straight, the hips bent, and the back rounded. The arms
may be touching the legs or extended out to the side.

 Prone - a swimming position where the swimmer lies on his or her front.

 Propulsion - refers to the movement through the water as a result of leg or arm action.

 Pull - an action of the arms imparting force on the water toward the body to propel person
through the water.

 Push - it is an action of the arm or legs that propels a person through the water by imparting
force on the water away from the body.

 Scissors kick - a bending of the knees and extension of the legs forward and backward in relation
to the body, then a hard squeeze to a stretch position; a kick used in side stroke.

 SCUBA - usually an air tank strapped to the back and connected to the mouth by a flexible tube
and mouthpiece.

 SCULLING - is a basic swimming technique where you use quick horizontal movements of the
hands in the water to maintain your head above the water surface.

 Stretch - to extend the body into a straight line with arms and legs extended, toes pointed, and
back straight.

 Stroke - it is a complete cycle of the arms and legs in a coordinated manner to propel a person
through the water. Sometimes this term refers only to the arm action of the total movement.

 Supine - it is a swimming position where the swimmer lies on his or her back.
  Synchronized swimming - is a form of swimming in which competitors perform various strokes
and water gymnastic figures to music. Competitors in this sport are judged on their form,
execution, style, originality, and the difficulty of the figures.

 Transition - refers to the period of time that you are under the water during a start or turn.

 Tuck - a body position with the knees bent, the hips bent, and the chest on the knees. The hands
are usually holding on to the shinbones. The head may be tilted forward or backward.

 Tumble turn - one of the turns in swimming, used to reverse the direction in which the person is
swimming.

 Pool Safety

 Swimming Facilities

COMPETITION

 POOL SIZE

Standard pools are either 50m or 25m in length.

 DEPTH

For pools with starting blocks, the minimum depth is 1.35m, extending to at

least 6.0m. A minimum depth of 1.0 metre is required for pools without starting

blocks.

 WALLS

The end walls are at right angles to the swimming course and surface of the water,

to allow competitors to touch and push off in turning without hazard.

 GUTTERS

are placed on all four walls of the pool and are required 0.3 metre above the water

surface. They are covered with a suitable grill or screen.

COMPETITION

 WATER TEMPERATURE

The water temperature is between 250 and 28° celsius. During competition the water is kept at a
constant level, with very little movement. Inflow and outflow is allowed as long as no appreciable
current or turbulence is created.

 Lanes
According to FINA rules World Championships require 8 lanes and Olympic Games require 10 lanes. The
lanes are a minimum of 2.5m wide, with two spaces of at least 2.5m wide outside of the first and last
lanes.

 STARTING PLATFORMS

Starting platforms are from 0.5m-0.75m high above the water surface. The surface area is at least 1.5m
square and covered with a non-slip material. The maximum slope is 10 degrees. The platforms are firm
and are without a springing effect.

Swimming Facilities

Leisure pools

A number of pool facilities include leisure water features that are designed for recreational swimmers,
lap swimming and specific areas for toddlers and children. These may include:

Varying water depths, with extensive shallow or beach areas.

Wave pools and surfing pools.

Water slides and flumes.

Fast flowing river rides & rapids.

Water jets and water cannons.

Water features eg rain showers.

Spa facilities, including varying temperatures.

Essential Pool Parts

 Skimmers

Built into the side of the pool, these are plastic buckets that house skimmer baskets. The baskets are
there to catch larger debris such as leaves, twigs, bugs, and anything else that’s too large to go through
your filter.

 Main Drain

Usually located in the floor of the pool’s deep end, the main drain’s name may be a little misleading.
While it can be used to drain the pool, it’s seldom used that way. Normally, it performs the same
function as the skimmers.

 The Pump

Pool water doesn’t just fall into the skimmers. The pool pump contains an impeller, which spins fast
enough to create a vacuum, which pulls the water into the filtration system.

Essential Pool Parts

 The Filter

While sanitizers like chlorine kill viruses and bacteria, that’s only half the job of cleaning the water. The
filter does the rest, removing fine debris, tiny particles, and in some cases, even bacteria that may have
made it past the sanitizer.

 Return Lines

The opposite of the suction lines, but also made of PVC, they carry pool water from the filter to the
return jets.

 Return Jets

Once the filtered water has passed through the return lines, it arrives at the return jets, where it
reenters the pool.

 The Filter

While sanitizers like chlorine kill viruses and bacteria, that’s only half the job of cleaning the water. The
filter does the rest, removing fine debris, tiny particles, and in some cases, even bacteria that may have
made it past the sanitizer.

 Return Lines

The opposite of the suction lines, but also made of PVC, they carry pool water from the filter to the
return jets.

 Return Jets

Once the filtered water has passed through the return lines, it arrives at the return jets, where it
reenters the pool.
Swimming Equipment
Pool Safety Measures

1. Walk, don’t run.

2. Listen to instructions and obey pool rules.

3. No diving in the shallow end.

4. No roughhousing.

5. Don’t play around drains and covers.

6. Never swim alone.

7. Sun safety is part of the deal.

8. Use pool safety equipment properly.

9. Out of the pool and inside when storms threaten.

10. Know how to respond in an emergency.

11. Never swim after drinking alcoholic beverages or eating.

12. Drink Water Regularly

Bobbing, Floating and Gliding

Swimming

Bobbing/Bubbling

The technique of bubbling helps swimmers to breathe properly. When you swim, you inhale through
your mouth when your face is above water and exhale through your mouth or nose when your face is
underwater.

Don't Spray, Bubble

Breathing for freestyle involves exhaling a constant stream of bubbles through your mouth or nose into
the water, except when you turn your head out of the water and inhale.

Bob and Bubble

You can perform exercises to grow more comfortable breathing bubbles underwater and work on your
technique.

Excess Carbon Dioxide

When you swim, tension is your enemy. If you hold your breath, your body begins to tense up. A
deficiency of oxygen is matched by an increase in carbon dioxide in your lungs and bloodstream, which
triggers the desperation to take a breath. If you’re exhaling a steady stream of bubbles while swimming,
the CO2 doesn’t build up in your system and you won’t feel the anxiety of reaching for the next breath.

Sink and Then Swim

The subsequent stage after bobbing is to learn how to sink and stay at the bottom of the pool while
exhaling bubbles. By growing comfortable with being underwater, you can counteract the natural
instinct to tense up. Begin by treading water at the deep end of the pool and exhaling the air out of your
lungs.
Breathing Techniques

Creating a continuous cycle.

The most important swimming breathing technique to remember is to breathe in and breathe out.

Practicing your body's rotation.

Once you begin swimming laps, you'll need to work creating a seamless movement that supports your
breathing technique.

Single-side and bilateral breathing.

During freestyle, there are two approaches to breathing while swimming: single-side and bilateral.

Get comfortable first.

Before you try to put an entire stroke together, get comfortable with the breathing process. Stand in the
water. Bob up and down, taking your head beneath the water.

Use a kickboard.

When you use a kickboard, you don't need to focus on your arm movements. You can focus on piecing
together your body's movements and breathing one step at a time.

Rhythmic Breathing

Once you are comfortable keeping your face/head in the water while swimming, you need to figure out
how and when to breath.

Different types of floating

Prone Float
The prone float uses very little energy, making it ideal for situations when you don’t know how long
you’ll need to stay afloat. Lie on your stomach with your face underwater and your arms and legs
dangling. When you need to breathe, bring your head back up and out of the water while pushing down
with your arms and legs. After you take in a breath, hold it and relax completely for a few seconds to
drop back into the water.

Supine/Back Float

When performing the back float, you don’t use much energy, and you stay fairly comfortable. In the
back float, you lie on your back in the water with your back slightly arched, your arms out to the sides
and your legs straight. Your face won’t go underwater and your legs, if relaxed will float

Vertical Back Float

In the vertical back float, as in the horizontal back float, your face remains above the water; however, in
the vertical back float, less of your body floats above the water. While your upper chest and your face
stay out of the water, your legs drop down below the surface.

Treading Water

Treading water makes it easy to transition between floating positions. Because your head remains
completely above the water’s surface, treading water is ideal in situations where you need to look at
your surroundings. Keeping your arms outstretched, move them slowly just under the surface of the
water while performing scissor kicks to stay afloat.

Sculling

This is a figure 8 movement of the hands for forward motion or upward lift. Used in surf lifesaving, water
polo, synchronized swimming and treading water.

Turtle float

The knees are raised to the chest and encircled by the arms.

Jellyfish float

Holding the ankles with the hands

How to Float in Water?

1. Take Up More Space

Water can hold you, but you need to do your part so the water can do its job. You can’t float if you’re
curled together or wrapped up. Stretch out your arms and legs as far as possible, and try to distribute
your weight across the water. The more you spread out your weight, the easier it will be to float.

2. Tilt Your Head Back

Many people struggle to float because they want to see what’s going on with their chest and feet. By
tilting your chin down toward your chest, you’ll most likely cave in your chest and sink. Instead, you
should tilt your head back so it’s in line with your spine and you’re looking straight up while lying on
your back.

3. Use Correct Posture

Slouching and rolling your shoulders forward will lower your center of gravity and make your butt sink.
Roll your shoulders back and make sure your chest is open. Point your belly button to the sky. Imagine a
thread tied to your belly button and that someone is pulling it straight up out of the water.

4. Take a Deep Breath

Your lungs are like two giant balloons. With the right body posture, you are able to completely fill your
lungs to capacity, and they will help you float.

Once you get floating, take deep breaths from your diaphragm. An easy way to tell if you’re breathing
from your diaphragm is to practice on the ground first.

5. Relax

Tense and tight muscles don’t float as well as relaxed ones and is one reason why you sink when you try
to float. If you’re fighting against the water, you’ll never give it a chance to support your body. If you
find that you’re stressed and your heart is racing, do something else. Come back to floating when you
are calm.

6. Tip Your Fingers out of the Water

Some people find that they’re able to start floating, but after a few seconds, they have to kick or move
their feet just a bit to avoid sinking into the water. If this is you, don’t worry, you are one simple trick
away from consistently and comfortably floating.

Think of your body like a seesaw. Your feet are too heavy and dragging the rest of you down, so you
have to balance your weight. Luckily, thanks to how your body works in water, you can actually change
how your weight is distributed.

5. Relax

Tense and tight muscles don’t float as well as relaxed ones and is one reason why you sink when you try
to float. If you’re fighting against the water, you’ll never give it a chance to support your body. If you
find that you’re stressed and your heart is racing, do something else. Come back to floating when you
are calm.

6. Tip Your Fingers out of the Water

Some people find that they’re able to start floating, but after a few seconds, they have to kick or move
their feet just a bit to avoid sinking into the water. If this is you, don’t worry, you are one simple trick
away from consistently and comfortably floating.
Think of your body like a seesaw. Your feet are too heavy and dragging the rest of you down, so you
have to balance your weight. Luckily, thanks to how your body works in water, you can actually change
how your weight is distributed.

MENTAL HEALTH

includes our emotional, psychological, and social well-being

It affects how we think, feel, and act

It also helps determine how we handle stress, relate to others, and make choices.

Mentally Healthy

RESILIENCY

Feeling in control

Confident about yourself

Managing and expressing your emotions

Building and maintaining Relatioship

FACTORS / CAUSES

• Biological factors, such as genes or brain chemistry

• Life experiences, such as trauma or abuse

• Family history of mental health problems

• The environment and culture

• Life stressors and health problems

 SYMPTOMS

• Major changes in personality and behavior

• Confusion and disorganized thoughts

• reduced ability to concentrate.

• Significant tiredness, low energy or problems sleeping.

• Excessive fears or worries, or extreme feelings of guilt.

• Withdrawal from friends and activities.

Types of mental illness

Stress Management

STRESS

 Stress is the body’s automatic response to any physical or mental demand placed on it.

 Adrenaline is a chemical naturally produced in our body as a response to stress .

 Fight or Flight response is illicited.

 TYPES OF STRESSORS

EUSTRESS

• Motivates, focuses energy.

• Is short-term.

• Is perceived as within our coping abilities.

• Feels exciting.

Improves performance

DISTRESS
 • Causes anxiety or concern.

• Can be short- or long-term.

• Is perceived as outside of our coping abilities.

• Feels unpleasant.

• Decreases performance.

• Can lead to mental and physical problems.

• Stressors

• School

• Work

• Family

• Relationships

• Legal

• Finances

• Health/illness

• Environment

• Living Situation

Symptoms of Stress
Emotional

· Nervousness, gets easily upset, moody

· Overwhelming feeling and sometimes uncontrollable experience in

· Relaxing the mind

· Low self-esteem, loneliness and the feeling of being worthless

Mental

· Lack of focus

· Disturb mind setting

Physical

· Weak and lesser strength, easily gets cold and infection

· Headache

· Upset stomach, including diarrhea and constipation

· Loss of appetite

· Aches, pains, tense muscles

· Sleeplessness

Negative Effects of Stress

1. Physical

- Weight gain/loss

- Unexpected hair loss

- Heart palpitations

- High blood pressure

2. Emotional

- Mood swings

- Anxiety

- Can lead to depression

• Can also lead to unhealthy coping strategies (i.e. alcohol, drugs, etc)

Managing Stress
 Stress Relief Strategies

1. Body relaxation excercises

- breathing techniques

- guided imagery

2. Physical exercise

-yoga

-work out routine

3. Meditation

4. Counseling

-talk therapy

-life coaching

Unhealthy way to cope up with stress

 Smoking

 Drinkng too much

 Over/undereating

 Using drugs to relax

 Sleeping too much

 Not being sociable

Body Mechanics

and Posture

Body Mechanics

 Is a term used to describe the ways we move as we go about our daily lives.

 It includes how we hold our bodies when we sit, stand, lift, carry, bend, and sleep.

 Think of body mechanics as good posture in motion.

 Purpose

 of proper

 Body Mechanics:

 individuals should be able to work effectively without using excessive energy and without hyper-
extending muscles and joints.

 to prevent fatigue

 to prevent deformities

 promote anatomical and physiological functions of the body

 maintain balance

 contribute to one’s beauty

 Elements Body Mechanics:

BODY ALIGNMENT

refers to how the head, shoulders, spine, hips, knees and ankles relate and line up with each other.
Proper alignment of the body puts less stress on the spine and helps you have good posture.

 BALANCE

Correct alignment contributes to body balance and decreases strain on muscle-skeletal structures.
Without this balance, the risk of falls and injuries increase. In the language of body mechanics, the
centre of gravity is the centre of the weight of an object or person. A lower centre of gravity increases
stability.

 COORDINATION

is the ability to select the right muscle at the right time with proper intensity to achieve proper action.
Coordinated movement is characterized by appropriate speed, distance, direction, timing and muscular
tension.

The Pinciples of proper Body Mechanics:

 The wider the base of support the greater the stability of the body.

 Remain close to the object; squat to lift.

 Use the largest and strongest muscles of your arms, legs, and trunk to lift, push, pull, or carry an
object.

 Avoid twisting your body when you lift.

 Maintain your center of gravity close to the object’s

  Body Posture

 is the position in which you hold your body while standing, sitting or lying down.

 Good posture involves training your body to

stand, walk, sit and lie so as to place the least strain on muscles and ligaments while you are
moving or performing weight-bearing activities.

 2 Types of Posture

 Dynamic posture

is how you hold yourself when you are moving, like when you are walking, running, or bending over to
pick up something.
  Static posture

is how you hold yourself when you are not moving, like when you are sitting, standing, or sleeping.

Benefits of Good Body Posture:

 Proper body alignment can help prevent excess strain on your joints, muscles and spine

 alleviating pain and reducing the likelihood of injury.

 As a bonus, correct posture can boost your productivity and mood, as well as help you use your
muscles more efficiently.

 Poor Posture:

 Headache.

Poor posture can strain the muscles at the back of your head, neck, upper back and jaw. This can put
pressure on nearby nerves and trigger what are known as tension-type or headaches.

 Body pain.

Pain and tightness or stiffness in the back and neck can be due to poor posture. Though rarely life-
threatening, back and neck pain can be chronic and reduce your quality of life.

 Fatigue and breathing problems.

Poor postural habits may restrict your rib cage and compress your diaphragm. This can reduce lung
capacity, leading to shallow or labored breathing, fatigue and lack of energy, which can affect your
overall productivity.

Decrease your flexibility Affect how well your joints move

Affect your balance and increase your risk of falling Make it harder to digest your food
Good Posture:

Having good posture means that:

 your bones and joints are in line so that muscles can be used properly

 your spine has its three normal curves

 ligaments holding the spine together are not being stressed

 you don't get tired as quickly

 you don't get pain in your back or other muscles

 you look good!

To have good posture, you will need:

• strong, flexible muscles, especially each side of the spine

• well balanced muscles, not overdeveloped on one side

• to be able to move freely

• to be aware of your posture and work to improve it.

• Regular exercise like running, walking, cycling and playing different sports will help to keep your
back strong.

• Standing:

To have good posture when you are standing, you need to practise.

• Stand in front of the mirror.

• Holding your head up and chin in, look straight ahead.

• Put your shoulders back.

• Tuck your tummy in.

• Keep your knees straight.

• Take a deep breath and relax your shoulders.

• Keep your chest forward.

Sitting:

• When you sit, try to keep your back straight.

• Put your back against the backrest of the chair.

• Your knees should make a right angle.

• Feet flat on floor.

• Don't cross your legs.

If you are working on a computer, then your chair should be moved to fit you

 Don't lean forward. Sit back and stretch your arms out to the keyboard.

 Bring your chair up close to the keyboard so that you can rest your arms on the chair or desk.
Keep your shoulders relaxed. Sitting like this is the least stressful way for your back.

 If you are playing computer or video games, be aware that your shoulders may be hunching up
as you get more excited.

 You need to rest and move around every 30 minutes to let your body relax.

 Try bending back a few times to stretch your muscles and help them relax.
Lying Down:

Even when you are lying down or sleeping, you can look after your posture by:

 keeping the natural curves in your back

 lying on your side with your knees bent

 lying with your head on one pillow so that your spine is in a natural position.
Lifting:

 Never lift by yourself anything that is an awkward shape or is more than a quarter of your body
weight.

 Always bend your knees and straighten your legs as you lift. This way your leg muscles are doing
the work not your back muscles.

 Use a trolley if you have to move something heavy.

 To lift something, put your feet apart, hold the object close to your body and keep your arms
bent. This way you are using your arm muscles and not pulling on shoulder and back muscles.

 Bend your legs and hips, tighten your tummy muscles and use your leg muscles to help you
lower the object down again.

 Never lift anything higher than your waist.

Manual Handling

The term ‘manual handling’ is used to describe any operation that includes any transporting or
supporting of a load, lifting, putting down, pushing, pulling, carrying or moving by hand or bodily force.
This guidance is generally concerned with preventing musculoskeletal injury. Musculoskeletal injuries
can occur as a result of accident, poor organisation or an unsatisfactory working method.

Advice to seafarers:

• use any mechanical aids provided;

• follow appropriate systems of work laid down for your health and safety;

• take sensible precautions to ensure that you are aware of any risk of injury from a load before picking
it up;

• cooperate on all health and safety matters;

• inform your superiors if you identify hazardous handling activities;

• consider whether you need any help with the load. Some loads require two or more people to lift
safely.