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109 Pages in 4 Chapters

About  Fitness  Survival  Lifesaving 


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  1. About   Page 1  
    2. The Free Lifesaving Society was launched in Hong Kong in 2009
    1. Clothing   Page 2  
      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  
        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  
        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  
      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    Updated  (0 days ago) 
    3. The physical fitness of lifesavers has a direct impact on their ability to perform rescues
    1. Swim Strokes   Page 35  
      2. 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

    2. Warm Up   Page 41  
      3. Before and after your training session do some easy exercise
    3. Boot Camp   Page 42  
      4. 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

    4. Lessons   Page 52  
      5. The Swim ABC (Zwem ABC) teaches essential survival skills as an exciting fun sport with water games
      1. Games   Page 53  
        2. Enjoy these games in your swimming group or lifesaving class
      2. Warm Up   Page 54  
        3. Here are some exciting fun games
      3. Ball Games   Page 55  
        4. Use these wild games towards the end of a training session
      4. Pool Tag   Page 56  
        5. On this page we show you a few variations of the basic pool tag game
      5. Relays   Page 57  
        6. Whenever your group needs some motivation or seems to get a bit too cold
      6. Teamwork   Page 58  
        7. Working together in a group to solve problems is a useful skill


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  3. Survival   Page 59  
    4. Survival swimming comes before lifesaving skills
    1. Water Safety   Page 60  
      2. Here are some of the best water safety tips we could find
      1. Entry and Exit   Page 61  
        2. Always enter shallow water in a safe manner
      2. Hypothermia   Page 62  
        3. You can develop hypothermia without immediately recognising it
      3. Rip Currents   Page 63  
        4. Rips are the cause of most rescues performed at beaches
      4. Sun Safety   Page 64  
        5. The American Cancer Society recommends a 3-prong approach to sun protection
      5. Thunderstorms   Page 65  
        6. Each year lightning claims many lives or causes injuries

    2. Drownproofing   Page 66  
      3. You don't even have to be a good swimmer to use this technique
      1. Sequence   Page 67  
        2. It is much easier to do than stay afloat by swimming
      2. Floating   Page 68  
        3. Floating is an important self-rescue technique
      3. Help Position   Page 69  
        4. You can prolong your survival time
      4. Huddle   Page 70  
        5. This fun activity teaches the importance of staying together
      5. Treading Water   Page 71  
        6. Keep your body upright with the head out of the water

    3. Lesson Plans   Page 72  
      4. Inexperienced people often drown because they never learned how to swim in clothes
      1. College   Page 73  
        2. Every weekday morning before breakfast we did our fitness swim training in the pool
      2. Open Water   Page 74  
        3. Survival swimming clothes protect you in open water
      3. Pool   Page 75  
        4. This training is intended for intermediate swimmers
      4. Sequence   Page 76  
        5. This survival swimming sequence combines many essential skills
      5. Water Safari   Page 77  
        6. The Water Safari offers an immersive and enjoyable experience for all participants

    4. Sea and Surf   Page 78  
      5. The beach provides a great water workout opportunity
      1. Boats   Page 79  
        2. Small boat handling and rescues require many skills
      2. Float   Page 80  
        3. A river or water crossing is a fun wet adventure for two people
      3. Run   Page 81  
        4. Running on the beach varies a bit from cross country or mud running events
      4. Swim   Page 82  
        5. The beach has a few more challenges than the pool
      5. Workout   Page 83  
        6. Swimming and running combine into a good cross-training exercise


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  4. Lifesaving   Page 84  
    5. Lifesaving is a valuable community skill for everyone
    1. Basics   Page 85  
      2. This section gives an introduction to lifesaving
      1. Casualties   Page 86  
        2. Discuss with your team the four most likely casualties
      2. Defences   Page 87  
        3. This lesson is an introduction to aquatic self-defence
      3. Scanning   Page 88  
        4. Give your lifeguards a chance to practice their signals
      4. Signals   Page 89  
        5. Signals can be confusing at times

    2. Course   Page 90  
      3. This is an outline of a pool-based aquatic lifesaving course with rescue skills
      1. Equipment   Page 91  
        2. For an efficient lifesaving course you need a bit of kit
      2. Fitness   Page 92  
        3. Intense fitness and endurance training
      3. Lifesaving   Page 93  
        4. Water rescue scenarios and practice

    3. Rescues   Page 94  
      4. Your safety is of utmost importance and always comes first
      1. Land Based   Page 95  
        2. These rescues are the safest and can even be done by non-swimmers
      2. Assisted Rescues   Page 96  
        3. Enter shallow water safely as near to the casualty as possible
      3. Contact Tows   Page 97  
        4. There are situations when you have no choice but to use a close contact tow
      4. Extended Arm Tow   Page 98  
        5. This tow is used with cooperative or unconscious casualties
      5. Spinal Board   Page 99  
        6. The delicate skills required have to be learned in the pool

    4. Tests   Page 100  
      5. These swimming tests go beyond the simple four lengths run
      1. Initiative Test   Page 101  
        2. When setting up your initiative test make sure it is a realistic scenario
      2. Test Scenarios   Page 102  
        3. Here are a few sample initiative tests for your class
      3. Videos   Page 103  
        4. Here are some helpful videos we've found on Youtube

    5. Work   Page 104  
      1. Beach   Page 105  
        2. Beach lifeguards provide a patrolling presence on beaches
      2. Pool   Page 106  
        3. Pool lifeguards work in enclosed water like swimming pools
      3. Surf   Page 107  
        4. Surf Lifesaving originated in Australia in 1906
      4. Training   Page 108  
        5. Make it fun and challenging to keep your team motivated
      5. Work Experience   Page 109  
        6. They put a high emphasis on realistic staff training
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