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Free Lifesaving Society Menu

111 Pages in 4 Chapters

About  Fitness  Survival  Lifesaving 


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  1. About   Page 1   Updated  (10 days ago)
    2. The Free Lifesaving Society was launched in Hong Kong in 2009
    1. Clothing   Page 2   Updated  (9 days ago)
      2. Clothes add greater realism to your swimming and lifesaving practice
      1. Kit List   Page 3  
        2. Robust clothes are best for survival swimming and lifesaving lessons
      2. Layers   Page 4   Updated  (9 days ago)
        3. Dress for immersion
      3. Lifevests   Page 5  
        4. Whenever possible choose lifevests instead of buoyancy aids
      4. Open Water   Page 6  
        5. Survival swimming clothes protect you in open water
      5. Pool   Page 7   Updated  (9 days ago)
        6. Public pools often have specific clothing rules
      6. Uniforms   Page 8  
        7. Lifeguards must always be recognisable

    2. Equipment   Page 9  
      3. The right equipment makes all the difference
    3. Glossary   Page 10  
      4. Understand the lingo of lifesaving and survival swimming
    4. Nutrition   Page 11  
      5. Nutrition is the most important part of any fitness program
    5. Research   Page 12  
      6. A lot of scientific research is now going into swimming
      1. Blood Lactate   Page 13  
        2. Blood lactate levels are a good indicator of glycogen breakdown
      2. Cadets   Page 14  
        3. Cadets' swimming and running performance
        with and without a combat uniform
      3. Exertion   Page 15  
        4. Effect of Wearing Clothes on Oxygen Uptake
      4. Oxygen   Page 16  
        5. The Effect on Oxygen Uptake and Blood Metabolites
      5. Temperature   Page 17  
        6. Maintainance of the Body Temperature in Water
      6. Training   Page 18  
        7. Effects of Physical Training and Mental Practice of Clothes Swimming

    6. Worldwide   Page 19  
      7. Around 80% of casualties are men which is why we focus on educating them
      1. England   Page 20  
        2. Swimming is the only school subject that can save your life
      2. Germany   Page 21  
        3. Almost half of 10 year old kids (45%) can not swim safely
      3. Japan   Page 22  
        4. Japanese police statistics show that over 80% of people who drown are fully clothed
      4. Korea   Page 23  
        5. World's Largest Swimming Lesson Breaks Record Participation
      5. Liberia   Page 24  
        6. Lifesaving Liberia runs regular school-based swimming lessons
      6. Netherlands   Page 25  
        7. Every year, members of the Rotterdam Rescue Brigade swim up to 1,000 meters fully clothed
      7. USA   Page 26  
        8. Clothing in the water is common place at a Spartan swim team practice
      8. Schools   Page 27  
        9. Swimming is the one skill you can learn in school that can actually save your life

    7. Your Team   Page 28   Updated  (15 days ago)
      8. Outdated lifesaving and swimming clubs are now being overtaken by fun driven sports teams
      1. Teachers   Page 29  
        2. Swimming and lifesaving lessons often require that the teacher joins the class in the pool
      2. Check List   Page 30  
        3. Go carefully through this list and use it for each lesson
      3. Organisation   Page 31  
        4. Lesson plans provide a basic framework for planning your class
      4. Safety   Page 32  
        5. Safety must be a key part of every lesson
      5. Structure   Page 33  
        6. In our lesson plans we group items using progressive skill building


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  2. Fitness   Page 34  
    3. Lifeguards often choose workouts that help develop specific skills
    1. ABC   Page 35  
      2. The Swim ABC (Zwem ABC) teaches essential survival skills as an exciting fun sport
    2. Swim Strokes   Page 36  
      3. You can swim a lot faster with the same effort
      1. Backstroke   Page 37   Updated  (15 days ago)
        2. Survival backstroke can get you out of trouble without using too much energy
      2. Breaststroke   Page 38  
        3. Lifeguards use breaststroke when approaching casualties
      3. Front Crawl   Page 39  
        4. Front crawl is the fastest swimming style to quickly reach a casualty
      4. Sidestroke   Page 40  
        5. Sidestroke is named so because the swimmer lies on one side
      5. Travel Stroke   Page 41  
        6. The travel stroke is rarely taught outside the military

    3. Warm Up   Page 42  
      4. Before and after your training session do some easy exercise
    4. Boot Camp   Page 43  
      5. Aquatic Boot Camp is like Crossfit but very wet.
      1. Aquatic Gym   Page 44  
        2. Swimming pools are a safe alternative to repetitive gym training
      2. Endurance   Page 45  
        3. It's not just about swimming laps
      3. Resistance   Page 46  
        4. Swimming in clothes is an aquatic form of resistance training
      4. Jump   Page 47   Updated  (15 days ago)
        5. For one minute jump into deep water and immediately climb out
      5. Ladder   Page 48   Updated  (15 days ago)
        6. Pool ladder training is a unique and effective way to build leg muscles
      6. Push Ups   Page 49  
        7. Poolside push-ups and sit-ups build overall strength
      7. Run   Page 50  
        8. This training programme we recommend to our outdoor lifeguards
      8. Wading   Page 51  
        9. This exercise builds lower body core strength and leg muscles
      9. Workout   Page 52  
        10. You should be confident in the water and able to swim fully clothed

    5. Lessons   Page 53  
      6. The Swim ABC (Zwem ABC) teaches essential survival skills as an exciting fun sport
      1. Diplomas   Page 54   Updated  (15 days ago)
        2. Dutch test syllabus by the National Swimming Council
      2. Games   Page 55  
        3. Enjoy these games in your swimming group or lifesaving class
      3. Warm Up   Page 56  
        4. Here are some exciting fun games
      4. Ball Games   Page 57  
        5. Use these wild games towards the end of a training session
      5. Pool Tag   Page 58  
        6. On this page we show you a few variations of the basic pool tag game
      6. Relays   Page 59  
        7. Whenever your group needs some motivation or seems to get a bit too cold
      7. Teamwork   Page 60  
        8. Working together in a group to solve problems is a useful skill


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  3. Survival   Page 61  
    4. Survival swimming comes before lifesaving skills
    1. Water Safety   Page 62  
      2. Here are some of the best water safety tips we could find
      1. Entry and Exit   Page 63  
        2. Always enter shallow water in a safe manner
      2. Hypothermia   Page 64  
        3. You can develop hypothermia without immediately recognising it
      3. Rip Currents   Page 65  
        4. Rips are the cause of most rescues performed at beaches
      4. Sun Safety   Page 66  
        5. The American Cancer Society recommends a 3-prong approach to sun protection
      5. Thunderstorms   Page 67  
        6. Each year lightning claims many lives or causes injuries

    2. Drownproofing   Page 68  
      3. You don't even have to be a good swimmer to use this technique
      1. Sequence   Page 69  
        2. It is much easier to do than stay afloat by swimming
      2. Floating   Page 70   Updated  (15 days ago)
        3. Floating is an important self-rescue technique
      3. Help Position   Page 71  
        4. You can prolong your survival time
      4. Huddle   Page 72  
        5. This fun activity teaches the importance of staying together
      5. Treading Water   Page 73   Updated  (15 days ago)
        6. Keep your body upright with the head out of the water

    3. Lesson Plans   Page 74  
      4. Inexperienced people often drown because they never learned how to swim in clothes
      1. College   Page 75  
        2. Every weekday morning before breakfast we did our fitness swim training in the pool
      2. Open Water   Page 76  
        3. Survival swimming clothes protect you in open water
      3. Pool   Page 77  
        4. This training is intended for intermediate swimmers
      4. Sequence   Page 78  
        5. This survival swimming sequence combines many essential skills
      5. Water Safari   Page 79  
        6. The Water Safari offers an immersive and enjoyable experience for all participants

    4. Sea and Surf   Page 80   Updated  (15 days ago)
      5. The beach provides a great water workout opportunity
      1. Boats   Page 81  
        2. Small boat handling and rescues require many skills
      2. Float   Page 82  
        3. A river or water crossing is a fun wet adventure for two people
      3. Run   Page 83  
        4. Running on the beach varies a bit from cross country or mud running events
      4. Swim   Page 84   Updated  (10 days ago)
        5. The beach has a few more challenges than the pool
      5. Workout   Page 85   Updated  (10 days ago)
        6. Swimming and running combine into a good cross-training exercise


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  4. Lifesaving   Page 86   Updated  (18 days ago)
    5. Lifesaving is a valuable community skill for everyone
    1. Basics   Page 87   Updated  (10 days ago)
      2. This section gives an introduction to lifesaving
      1. Casualties   Page 88   Updated  (10 days ago)
        2. Discuss with your team the four most likely casualties
      2. Defences   Page 89  
        3. This lesson is an introduction to aquatic self-defence
      3. Scanning   Page 90  
        4. Give your lifeguards a chance to practice their signals
      4. Signals   Page 91   Updated  (10 days ago)
        5. Signals can be confusing at times

    2. Course   Page 92  
      3. This is an outline of a pool-based aquatic lifesaving course with rescue skills
      1. Equipment   Page 93   Updated  (10 days ago)
        2. For an efficient lifesaving course you need a bit of kit
      2. Fitness   Page 94  
        3. Intense fitness and endurance training
      3. Lifesaving   Page 95  
        4. Water rescue scenarios and practice

    3. Rescues   Page 96  
      4. Your safety is of utmost importance and always comes first
      1. Land Based   Page 97  
        2. These rescues are the safest and can even be done by non-swimmers
      2. Assisted Rescues   Page 98  
        3. Enter shallow water safely as near to the casualty as possible
      3. Contact Tows   Page 99  
        4. There are situations when you have no choice but to use a close contact tow
      4. Extended Arm Tow   Page 100  
        5. This tow is used with cooperative or unconscious casualties
      5. Spinal Board   Page 101  
        6. The delicate skills required have to be learned in the pool

    4. Tests   Page 102  
      5. These swimming tests go beyond the simple four lengths run
      1. Initiative Test   Page 103  
        2. When setting up your initiative test make sure it is a realistic scenario
      2. Test Scenarios   Page 104  
        3. Here are a few sample initiative tests for your class
      3. Videos   Page 105  
        4. Here are some helpful videos we've found on Youtube

    5. Work   Page 106   Updated  (10 days ago)
      1. Beach   Page 107  
        2. Beach lifeguards provide a patrolling presence on beaches
      2. Pool   Page 108  
        3. Pool lifeguards work in enclosed water like swimming pools
      3. Surf   Page 109   Updated  (10 days ago)
        4. Surf Lifesaving originated in Australia in 1906
      4. Training   Page 110  
        5. Make it fun and challenging to keep your team motivated
      5. Work Experience   Page 111   Updated  (10 days ago)
        6. They put a high emphasis on realistic staff training