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105 Pages in 4 Chapters

About  Fitness  Survival  Lifesaving 


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  1. About   Page 1  
    2. The Free Lifesaving Society publishes free survival swimming and lifesaving training materials
    1. Equipment   Page 2  
      2. The right equipment makes all the difference
    2. Clothing   Page 3  
      3. Clothes add greater realism to your swimming and lifesaving practice
      1. Kit List   Page 4  
        2. Sportswear is best for survival swimming and lifesaving lessons
      2. Layers   Page 5  
        3. Dress for immersion
      3. Lifevests   Page 6  
        4. Whenever possible choose lifevests instead of buoyancy aids
      4. Pool   Page 7  
        5. Public pools often have specific clothing rules
      5. Uniforms   Page 8  
        6. Lifeguards must always be recognisable

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

    6. Worldwide   Page 18  
      7. Around 80% of casualties are men which is why we focus on educating them
      1. England   Page 19  
        2. Swimming is the only school subject that can save your life
      2. Germany   Page 20  
        3. Almost half of 10 year old kids (45%) can not swim safely
      3. Japan   Page 21  
        4. Japanese police statistics show that over 80% of people who drown are fully clothed
      4. Korea   Page 22  
        5. World's Largest Swimming Lesson Breaks Record Participation
      5. Liberia   Page 23  
        6. Lifesaving Liberia runs regular school-based swimming lessons
      6. Netherlands   Page 24  
        7. Every year, members of the Rotterdam Rescue Brigade swim up to 1,000 meters fully clothed
      7. USA   Page 25  
        8. Clothing in the water is common place at a Spartan swim team practice
      8. Schools   Page 26  

    7. Your Team   Page 27  
      1. Teachers   Page 28  
        2. Swimming and lifesaving lessons often require that the teacher joins the class in the pool
      2. Check List   Page 29  
        3. Go carefully through this list and use it for each lesson
      3. Organisation   Page 30  
        4. Lesson plans provide a basic framework for planning your class
      4. Safety   Page 31  
        5. Safety must be a key part of every lesson
      5. Structure   Page 32  
        6. In our lesson plans we group items using progressive skill building


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  2. Fitness   Page 33  
    3. Lifeguards often choose workouts that help develop specific skills
    1. ABC   Page 34  
      2. The Swim ABC (Zwem ABC) teaches essential survival skills as an exciting fun sport
    2. Swim Strokes   Page 35  
      3. You can swim a lot faster with the same effort
      1. Backstroke   Page 36  
        2. Survival backstroke can get you out of trouble without using too much energy
      2. Breaststroke   Page 37  
        3. Lifeguards use breaststroke when approaching casualties
      3. Front Crawl   Page 38  
        4. Front crawl is the fastest swimming style to quickly reach a casualty
      4. Sidestroke   Page 39  
        5. Sidestroke is named so because the swimmer lies on one side
      5. Travel Stroke   Page 40  
        6. The travel stroke is rarely taught outside the military

    3. Warm Up   Page 41  
      4. Before and after your training session do some easy exercise
    4. Boot Camp   Page 42  
      5. Aquatic Boot Camp is like Crossfit but very wet.
      1. Aquatic Gym   Page 43  
        2. Swimming pools are a safe alternative to repetitive gym training
      2. Endurance   Page 44  
        3. It's not just about swimming laps
      3. Resistance   Page 45  
        4. Swimming in clothes is an aquatic form of resistance training
      4. Jump   Page 46  
        5. For one minute jump into deep water and immediately climb out
      5. Ladder   Page 47  
        6. Pool ladder training is a unique and effective way to build leg muscles
      6. Push Ups   Page 48  
        7. Poolside push-ups and sit-ups build overall strength
      7. Run   Page 49  
        8. This training programme we recommend to our outdoor lifeguards
      8. Wading   Page 50  
        9. This exercise builds lower body core strength and leg muscles
      9. Workout   Page 51  
        10. You should be confident in the water and able to swim fully clothed

    5. Lessons   Page 52  
      6. The Swim ABC (Zwem ABC) teaches essential survival skills as an exciting fun sport
      1. Diplomas   Page 53  
        2. Dutch test syllabus by the National Swimming Council
      2. Games   Page 54  
        3. Enjoy these games in your swimming group or lifesaving class
      3. Warm Up   Page 55  
        4. Here are some exciting fun games
      4. Ball Games   Page 56  
        5. Use these wild games towards the end of a training session
      5. Jungle Swim   Page 57  
        6. This lesson is designed for fun and building water confidence
      6. Pool Tag   Page 58  
        7. On this page we show you a few variations of the basic pool tag game
      7. Relays   Page 59  
        8. Whenever your group needs some motivation or seems to get a bit too cold
      8. Teamwork   Page 60  
        9. 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. Lessons   Page 62  
      2. Inexperienced people often drown because they never learned how to swim in clothes
      1. Lesson Plans   Page 63  
        2. Teach the main swimming strokes and skills needed to stay safe
      2. Open Water   Page 64  
        3. Survival swimming clothes protect you in open water
      3. Pool   Page 65  
        4. Pool Training
      4. Sequence   Page 66  
        5. This survival swimming sequence combines many essential skills

    2. Drownproofing   Page 67  
      3. You don't even have to be a good swimmer to use this technique
      1. Sequence   Page 68  
        2. It is much easier to do than stay afloat by swimming
      2. Floating   Page 69  
        3. Floating is an important self-rescue technique
      3. Help Position   Page 70  
        4. You can prolong your survival time
      4. Huddle   Page 71  
        5. This fun activity teaches the importance of staying together
      5. Treading Water   Page 72  
        6. Keep your body upright with the head out of the water

    3. Sea and Surf   Page 73  
      4. The beach provides a great water workout opportunity
      1. Beach   Page 74  
        2. The beach has a few more challenges than the pool
      2. Boats   Page 75  
        3. Small boat handling and rescues require many skills
      3. Float   Page 76  
        4. A river or water crossing is a fun wet adventure for two people
      4. Run   Page 77  
        5. Running on the beach varies a bit from cross country or mud running events
      5. Swim   Page 78  
        6. It is fantastic strength training, but is very exhausting
      6. Workout   Page 79  
        7. Swimming and running combine into a good cross-training exercise

    4. Water Safety   Page 80  
      5. We've compiled the best water safety tips we could find
      1. Entry and Exit   Page 81  
        2. Always enter shallow water in a safe manner
      2. Hypothermia   Page 82  
        3. You can develop hypothermia without immediately recognising it
      3. Rip Currents   Page 83  
        4. Rips are the cause of most rescues performed at beaches
      4. Sun Safety   Page 84  
        5. The American Cancer Society recommends a 3-prong approach to sun protection
      5. Thunderstorms   Page 85  
        6. Each year lightning claims many lives or causes injuries


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  4. Lifesaving   Page 86  
    5. Lifesaving is for everyone and more fun than swimming up and down
    1. Basics   Page 87  
      2. This section gives an introduction to lifesaving
      1. Casualties   Page 88  
        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  
        5. Signals can be very confusing at times

    2. Rescues   Page 92  
      3. Your safety is of utmost importance and always comes first
      1. Land Based   Page 93  
        2. These rescues are the safest and can even be done by non-swimmers
      2. Assisted Rescues   Page 94  
        3. Enter shallow water safely as near to the casualty as possible
      3. Rescue Towing   Page 95  
        4. Only as a last resort should you enter the water

    3. Tests   Page 96  
      4. These swimming tests go beyond the simple four lengths run
      1. Initiative Test   Page 97  
        2. When setting up your initiative test make sure it is a realistic scenario
      2. Test Scenarios   Page 98  
        3. Here are a few sample initiative tests for your class
      3. Videos   Page 99  
        4. Here are some helpful videos we've found on Youtube

    4. Work   Page 100  
      1. Beach   Page 101  
        2. Beach lifeguards provide a patrolling presence on beaches
      2. Pool   Page 102  
        3. Pool lifeguards work in enclosed water like swimming pools
      3. Surf   Page 103  
        4. Surf Lifesaving originated in Australia in 1906
      4. Training   Page 104  
        5. Make it fun and challenging to keep your team motivated
      5. Work Experience   Page 105  
        6. They put a high emphasis on realistic staff training