KSP 1141 Swimming Take home research
KSP 1141 Swimming
Take home research
Luqman Hakim Rosli 16098
Four strokes of swimming
In swimming there are generally 4 types of swimming strokes.
1. Freestyle stroke
Uses alternating arm movements with an above water recovery with the legs
executing a flutter ki k otio . Freestyle is fast a d effi ie t a d it’s the fastest of all
the strokes.
2. Breast stroke
Considered to be most popular among the 4 strokes due to the advantages of
keeping the head above the water. Beginners in swimming usually are taught breast
stroke first. Breast stroke use both arms executing half circular arm movements at
the same time under water in front of the swimming while the legs execute a whip
kick. Breast stroke is the slowest stroke.
3. Back stroke
Back stroke is swimming on the back with similarities to freestyle with alternating
circular arm movements and flutter kick. Relatively faster than breast stroke
4. Butterfly stroke
Uses symmetrical arm stroke accompanied with wave-like body undulation and a
dolphin kick. Second fastest of the stroke and considered to be the most exhausting
stroke.
Calories burned
Each strokes of swimming burns calories at a different rate. These are measured if the
strokes are done in one hour.
1. Freestyle
One hour burns 590 calories for a 130 pound or 60kg person
2. Back stroke
Burns calories at same amount of a freestyle
3. Breast stroke
Burns calories at same amount of a freestyle
4. Butterfly
Burns 649 calories for a 130 pound or 60kg person
Propulsion
In the 4 swimming strokes, in each strokes uses different forms to propel forward.
1. Freestyle
In freestyle, the main propulsion comes from the arm movement rather from the leg
action. The legs are meant to assist in propulsion but mostly play their role of
keeping swimming straight. The propulsion from freestyle comes from the
alternating arm movement where the pulling and pushing of the arms gives it the
propulsio . You asi ally s oop the water a d pushes it ehi d to propel forward.
The entry of the arms into the water affects the propulsion as you are required to
rotate your arm from outside into inside of the water. If the scooping of water is
done inside the water, it will create drag and will not propel properly.
2. Breast stroke
In breast stroke, the main propulsion comes from the leg movement where the
swimmer moves his/her feet in an outward, backward and eventually downward
direction in a sweeping motion. The propulsion comes from the whip like action
when the force of the legs kick backwards. The force of the propulsion is equals to
how strong the force of the kicking.
3. Back stroke
Back stoke shares similar propulsion with free style however with swimming on the
back, its propulsion is slightly different where the entry of the arm into the water is
slightly harder as improper entry or too much bending of the elbow will create high
drag with the water upon entry. The arms should only bend a little upon entry. The
propulsion comes from pushing the water.
4. Butterfly stroke
Each butterfly arm cycle should be accompanied by two kicks, which serve different
but important functions. The downbeat of the first kick begins just as the hands are
about to enter the water. This leg action helps to bring the hips back to a higher
position on the surface and provides propulsion until the hands reach the "catch"
phase. The upbeat of the kick helps to streamline the body and reduce drag as the
hands enter their propulsive phase. The first kick is longer in duration than the
second kick.
The second kick is executed as the arms are completing their propulsive phase and
beginning a slightly upward movement toward the recovery. Compared to the first
kick, the second kick is more concentrated from the knees down. The second kick
generates propulsion that helps to drive the shoulders forward and upward over the
water to assist in the arm recovery.
Unlike freestyle and backstroke which use rotation or shoulder roll, butterfly relies
on this propulsion to lift the shoulders out of the water. Also, proper timing of the
second kick helps support the hips, keeping them from being pulled underwater.
Effectiveness in getting fit and a great physique
Each swimming strokes requires separate muscles but in comparison, only freestyle and
butterfly offer the most exertion than backstroke and breast stroke. Freestyle and butterfly
many similarities but have different standing.
1. Freestyle
It is goof for stretching entire body, in particular shoulders, back, biceps, triceps,
quadriceps glutes and hamstrings.
2. Breast stroke
Ideal to use to develop endurance and share similar benefits with freestyle but at a
lower intensity. More focus on the thighs and pectorals
3. Back stroke
Similar to freestyle but lower intensity .Good for extending back and shoulder
muscles which helps improve posture.
4. Butterfly
The muscles used for both freestyle and butterfly are the same which are 48
muscles. However the usage of these muscles differs as in freestyle, the muscles are
move in reciprocating motion which allows for one side to recover while another
side to work. In butterfly stroke, all the muscles are used to work then recover.
World Records for all swimming strokes (50M)
The world record is set for 2 different swimming pools which are long course (50M) and
short course (25M).
Long course
(Men)
Event
50M
Freestyle
50M
Backstroke
50M
Breast
stroke
50M
Butterfly
stroke
Time (s)
20.91
Name
Cesar Cielo
Nationality
Brazil
Date
18/12/2009
24.04
Liam Tancock
Britain
2/8/2009
26.62
Adam Peaty
Britain
22/8/2009
22.43
Rafael Munoz
Spain
5/4/2009
Meet
Brazilian
Championship
World
Championship
European
Championship
Spanish
Championship
(Women)
Event
50M
Freestyle
50M
Backstroke
50M
Breast
stroke
50M
Butterfly
stroke
Time (s)
23.73
Name
Britta Steffen
Nationality
Germany
Date
2/9/2009
Meet
World
Championship
World
Championship
World
Championship
27.06
Zhao Jing
China
30/7/2009
29.48
Ruta Meilutyte
Lithuania
3/9/2009
24.43
Sarah Sjostrom
Sweden
5/7/2009
Swedish
Championship
Time (s)
20.26
Name
Florent
Manaudou
Florent
Manaudou
Cameron van der
Burgh
Nationality
France
Date
5/12/2014
France
6/12/2014
South Africa
14/11/2009
Meet
World
Championship
World
Championship
World
Cup
21.80
Steffen Deibler
Germany
14/11/2009
World
Cup
Time (s)
23.24
Nationality
Netherlands
Date
7/9/2013
25.67
Name
Ranomi
Kromowidjojo
Etiene Medeiros
Brazil
7/12/2014
28.80
Jessica Hardy
United
States
14/11/2009
Meet
World
Cup
World
Championship
World
Cup
24.38
Therese
Alshammar
Sweden
22/11/2009
Short course
(Men)
Event
50M
Freestyle
50M
Backstroke
50M
Breast
stroke
50M
Butterfly
stroke
22.22
25.25
(Women)
Event
50M
Freestyle
50M
Backstroke
50M
Breast
stroke
50M
Butterfly
stroke
World
Cup
Producing freshwater from saltwater in survival conditions
Scenario
-Trapped on an island with no source of fresh water
Method
1. Gather materials
1 white waterproof sail
1 black windbreaker
Beach sand
2. Make a berm out of beach sand
Pick a low spot at the edge of the dune/wet sand border.
Lay the sail down on the sand and spread it out flat.
Trace the size of the sail on the sand.
Dig a trench approx. 2 ft. inside the traced triangle, and place the excavated
sand within the 2ft border (inside the trace), and place some sand in a pile in
the middle of the triangle.
Keep digging until there is about 2" of water in the trench.
3. Create a he e t syste
After creating a suitably deep divot in the mound at the center of the trnch
lay the waterproof windbreaker in the mound to create a deep bowl.
The top of the "bowl" must be considerably lower than the top of the berm
(1/2 the height is probably a good average - it's all eyeballed at this point).
Stretch the white waterproof sail over the trench and bowl.
Carefully place heavy rocks on the perimeter of the sail to hold it down.
Cover the remaining perimeter with sand, effectively sealing the edges of the
sail to the beach.
Place a stone in the center of the sail, directly above the "bowl".
The stone must be big and heavy enough to pull the sail down to a point
above the bowl.
4. Evaporation of cachement idea
As the sun beats down on the beach the water within the berm will try to evaporate.
Since the sail is waterproof the water will collect underneath the sail in little
droplets. As the droplets get bigger and heavier throughout the day they will
gravitate towards the middle where the center weight was placed (heavy stone). This
water will dribble down into the bowl made out of a waterproof windbreaker.
The quantity of fresh water that will be collected depends upon the size of the sail,
the heat of the sun, and a host of other factors.
If you had a really large sail, you could use the Leatherman and make multiple,
smaller, freshwater stills. This might maximize your fresh water collection.
Personal Survival Kit
Below are the items listed to be carried in a bag of standard size if were to travel around the
world. The survival kit is used to maintain life for some time while waiting for help but does
allow for scavenging using the knife.
Waterproof Duffel Bag (60 litres)
Items included inside. The items are chose based on general availability. The personal
survival kit is developed for general survival whether in mountain or at sea. First aid kit
covers standard medicine such as bandage, antiseptic and painkillers.
Sewing kit
First aid kit
Retractable camping knife
Matches
Fishing kits
Nylon wires
Aluminium foil
Thermos
Gloves
Torchlights
Waterproof boots
Googles
Plastic containers
Snorkelling mask
Floating board for swimming
Ropes
Raincoat
Canned food ( sardines for example)
Pencils and papers
Take home research
Luqman Hakim Rosli 16098
Four strokes of swimming
In swimming there are generally 4 types of swimming strokes.
1. Freestyle stroke
Uses alternating arm movements with an above water recovery with the legs
executing a flutter ki k otio . Freestyle is fast a d effi ie t a d it’s the fastest of all
the strokes.
2. Breast stroke
Considered to be most popular among the 4 strokes due to the advantages of
keeping the head above the water. Beginners in swimming usually are taught breast
stroke first. Breast stroke use both arms executing half circular arm movements at
the same time under water in front of the swimming while the legs execute a whip
kick. Breast stroke is the slowest stroke.
3. Back stroke
Back stroke is swimming on the back with similarities to freestyle with alternating
circular arm movements and flutter kick. Relatively faster than breast stroke
4. Butterfly stroke
Uses symmetrical arm stroke accompanied with wave-like body undulation and a
dolphin kick. Second fastest of the stroke and considered to be the most exhausting
stroke.
Calories burned
Each strokes of swimming burns calories at a different rate. These are measured if the
strokes are done in one hour.
1. Freestyle
One hour burns 590 calories for a 130 pound or 60kg person
2. Back stroke
Burns calories at same amount of a freestyle
3. Breast stroke
Burns calories at same amount of a freestyle
4. Butterfly
Burns 649 calories for a 130 pound or 60kg person
Propulsion
In the 4 swimming strokes, in each strokes uses different forms to propel forward.
1. Freestyle
In freestyle, the main propulsion comes from the arm movement rather from the leg
action. The legs are meant to assist in propulsion but mostly play their role of
keeping swimming straight. The propulsion from freestyle comes from the
alternating arm movement where the pulling and pushing of the arms gives it the
propulsio . You asi ally s oop the water a d pushes it ehi d to propel forward.
The entry of the arms into the water affects the propulsion as you are required to
rotate your arm from outside into inside of the water. If the scooping of water is
done inside the water, it will create drag and will not propel properly.
2. Breast stroke
In breast stroke, the main propulsion comes from the leg movement where the
swimmer moves his/her feet in an outward, backward and eventually downward
direction in a sweeping motion. The propulsion comes from the whip like action
when the force of the legs kick backwards. The force of the propulsion is equals to
how strong the force of the kicking.
3. Back stroke
Back stoke shares similar propulsion with free style however with swimming on the
back, its propulsion is slightly different where the entry of the arm into the water is
slightly harder as improper entry or too much bending of the elbow will create high
drag with the water upon entry. The arms should only bend a little upon entry. The
propulsion comes from pushing the water.
4. Butterfly stroke
Each butterfly arm cycle should be accompanied by two kicks, which serve different
but important functions. The downbeat of the first kick begins just as the hands are
about to enter the water. This leg action helps to bring the hips back to a higher
position on the surface and provides propulsion until the hands reach the "catch"
phase. The upbeat of the kick helps to streamline the body and reduce drag as the
hands enter their propulsive phase. The first kick is longer in duration than the
second kick.
The second kick is executed as the arms are completing their propulsive phase and
beginning a slightly upward movement toward the recovery. Compared to the first
kick, the second kick is more concentrated from the knees down. The second kick
generates propulsion that helps to drive the shoulders forward and upward over the
water to assist in the arm recovery.
Unlike freestyle and backstroke which use rotation or shoulder roll, butterfly relies
on this propulsion to lift the shoulders out of the water. Also, proper timing of the
second kick helps support the hips, keeping them from being pulled underwater.
Effectiveness in getting fit and a great physique
Each swimming strokes requires separate muscles but in comparison, only freestyle and
butterfly offer the most exertion than backstroke and breast stroke. Freestyle and butterfly
many similarities but have different standing.
1. Freestyle
It is goof for stretching entire body, in particular shoulders, back, biceps, triceps,
quadriceps glutes and hamstrings.
2. Breast stroke
Ideal to use to develop endurance and share similar benefits with freestyle but at a
lower intensity. More focus on the thighs and pectorals
3. Back stroke
Similar to freestyle but lower intensity .Good for extending back and shoulder
muscles which helps improve posture.
4. Butterfly
The muscles used for both freestyle and butterfly are the same which are 48
muscles. However the usage of these muscles differs as in freestyle, the muscles are
move in reciprocating motion which allows for one side to recover while another
side to work. In butterfly stroke, all the muscles are used to work then recover.
World Records for all swimming strokes (50M)
The world record is set for 2 different swimming pools which are long course (50M) and
short course (25M).
Long course
(Men)
Event
50M
Freestyle
50M
Backstroke
50M
Breast
stroke
50M
Butterfly
stroke
Time (s)
20.91
Name
Cesar Cielo
Nationality
Brazil
Date
18/12/2009
24.04
Liam Tancock
Britain
2/8/2009
26.62
Adam Peaty
Britain
22/8/2009
22.43
Rafael Munoz
Spain
5/4/2009
Meet
Brazilian
Championship
World
Championship
European
Championship
Spanish
Championship
(Women)
Event
50M
Freestyle
50M
Backstroke
50M
Breast
stroke
50M
Butterfly
stroke
Time (s)
23.73
Name
Britta Steffen
Nationality
Germany
Date
2/9/2009
Meet
World
Championship
World
Championship
World
Championship
27.06
Zhao Jing
China
30/7/2009
29.48
Ruta Meilutyte
Lithuania
3/9/2009
24.43
Sarah Sjostrom
Sweden
5/7/2009
Swedish
Championship
Time (s)
20.26
Name
Florent
Manaudou
Florent
Manaudou
Cameron van der
Burgh
Nationality
France
Date
5/12/2014
France
6/12/2014
South Africa
14/11/2009
Meet
World
Championship
World
Championship
World
Cup
21.80
Steffen Deibler
Germany
14/11/2009
World
Cup
Time (s)
23.24
Nationality
Netherlands
Date
7/9/2013
25.67
Name
Ranomi
Kromowidjojo
Etiene Medeiros
Brazil
7/12/2014
28.80
Jessica Hardy
United
States
14/11/2009
Meet
World
Cup
World
Championship
World
Cup
24.38
Therese
Alshammar
Sweden
22/11/2009
Short course
(Men)
Event
50M
Freestyle
50M
Backstroke
50M
Breast
stroke
50M
Butterfly
stroke
22.22
25.25
(Women)
Event
50M
Freestyle
50M
Backstroke
50M
Breast
stroke
50M
Butterfly
stroke
World
Cup
Producing freshwater from saltwater in survival conditions
Scenario
-Trapped on an island with no source of fresh water
Method
1. Gather materials
1 white waterproof sail
1 black windbreaker
Beach sand
2. Make a berm out of beach sand
Pick a low spot at the edge of the dune/wet sand border.
Lay the sail down on the sand and spread it out flat.
Trace the size of the sail on the sand.
Dig a trench approx. 2 ft. inside the traced triangle, and place the excavated
sand within the 2ft border (inside the trace), and place some sand in a pile in
the middle of the triangle.
Keep digging until there is about 2" of water in the trench.
3. Create a he e t syste
After creating a suitably deep divot in the mound at the center of the trnch
lay the waterproof windbreaker in the mound to create a deep bowl.
The top of the "bowl" must be considerably lower than the top of the berm
(1/2 the height is probably a good average - it's all eyeballed at this point).
Stretch the white waterproof sail over the trench and bowl.
Carefully place heavy rocks on the perimeter of the sail to hold it down.
Cover the remaining perimeter with sand, effectively sealing the edges of the
sail to the beach.
Place a stone in the center of the sail, directly above the "bowl".
The stone must be big and heavy enough to pull the sail down to a point
above the bowl.
4. Evaporation of cachement idea
As the sun beats down on the beach the water within the berm will try to evaporate.
Since the sail is waterproof the water will collect underneath the sail in little
droplets. As the droplets get bigger and heavier throughout the day they will
gravitate towards the middle where the center weight was placed (heavy stone). This
water will dribble down into the bowl made out of a waterproof windbreaker.
The quantity of fresh water that will be collected depends upon the size of the sail,
the heat of the sun, and a host of other factors.
If you had a really large sail, you could use the Leatherman and make multiple,
smaller, freshwater stills. This might maximize your fresh water collection.
Personal Survival Kit
Below are the items listed to be carried in a bag of standard size if were to travel around the
world. The survival kit is used to maintain life for some time while waiting for help but does
allow for scavenging using the knife.
Waterproof Duffel Bag (60 litres)
Items included inside. The items are chose based on general availability. The personal
survival kit is developed for general survival whether in mountain or at sea. First aid kit
covers standard medicine such as bandage, antiseptic and painkillers.
Sewing kit
First aid kit
Retractable camping knife
Matches
Fishing kits
Nylon wires
Aluminium foil
Thermos
Gloves
Torchlights
Waterproof boots
Googles
Plastic containers
Snorkelling mask
Floating board for swimming
Ropes
Raincoat
Canned food ( sardines for example)
Pencils and papers