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🛟 Free Lifesaving Society Menu
107 Pages in 4 Chapters
- About Page 1 The Free Lifesaving Society publishes free survival swimming and lifesaving training materials
- Equipment Page 2 The right equipment makes all the difference
- Clothing Page 3 Clothes add greater realism to your swimming and lifesaving practice
- Layers Page 4 Dress for immersion
- Lifevests Page 5 Whenever possible choose lifevests instead of buoyancy aids
- Uniforms Page 6 Lifeguards must always be recognisable
- Glossary Page 7 Understand the lingo of lifesaving and survival swimming
- Nutrition Page 8 Nutrition is the most important part of any fitness program
- Research Page 9 A lot of scientific research is now going into swimming
- Blood Lactate Page 10 Blood lactate levels are a good indicator of glycogen breakdown
- Cadets Page 11 Cadets' swimming and running performance
- Exertion Page 12 Effect of Wearing Clothes on Oxygen Uptake
- Oxygen Page 13 The Effect on Oxygen Uptake and Blood Metabolites
- Temperature Page 14 Maintainance of the Body Temperature in Water
- Training Page 15 Effects of Physical Training and Mental Practice of Clothes Swimming
- Worldwide Page 16 Around 80% of casualties are men which is why we focus on educating them
- England Page 17 Swimming is the only school subject that can save your life
- Germany Page 18 Almost half of 10 year old kids (45%) can not swim safely
- Japan Page 19 Japanese police statistics show that over 80% of people who drown are fully clothed
- Korea Page 20 World's Largest Swimming Lesson Breaks Record Participation
- Liberia Page 21 Lifesaving Liberia runs regular school-based swimming lessons
- Netherlands Page 22 Every year, members of the Rotterdam Rescue Brigade swim up to 1,000 meters fully clothed
- USA Page 23 Clothing in the water is common place at a Spartan swim team practice
- Your Team Page 24
- Organisation Page 25 Lesson plans provide a basic framework for planning your class
- Teachers Page 26 Your team should have instructors for water survival and lifesaving training
- Check List Page 27 Go carefully through this list and use it for each lesson
- Competitions Page 28 Lifesaving competitions can be a powerful training incentive
- Lessons Page 29 In our lesson plans we group items using progressive skill building
- Safety Page 30 Safety must be a key part of every lesson
- Fitness Page 31 Lifeguards often choose workouts that help develop specific skills
- ABC Page 32 The Swim ABC (Zwem ABC) teaches essential survival skills as an exciting fun sport
- Swim Strokes Page 33 You can swim a lot faster with the same effort
- Backstroke Page 34 Survival backstroke can get you out of trouble without using too much energy
- Breaststroke Page 35 Lifeguards use breaststroke when approaching casualties
- Front Crawl Page 36 Front crawl is the fastest swimming style to quickly reach a casualty
- Sidestroke Page 37 Sidestroke is named so because the swimmer lies on one side
- Travel Stroke Page 38 The travel stroke is rarely taught outside the military
- Warm Up Page 39 Before and after your training session do some easy exercise
- Aquatic Gym Page 40 Swimming pools are a safe alternative to repetitive gym training
- Ai Chi Page 41 Water Tai Chi (Ai Chi) is a water exercise and relaxation program
- Cycling Page 42 The concept of underwater spinning is really simple
- Drag Page 43 This is an interesting experiment to see how the drag of your clothes makes a difference
- Floating Page 44 This pool exercise has been making waves in the fitness world
- Jogging Page 45 Aqua Jogging is a cross training and rehabilitation method that shoots your heart rate sky high
- Underwater Page 46 This is a great way to have fun and expand your lung capacity
- Yoga Page 47 Aqua Yoga is a new way to enjoy a low-impact aquatic exercise
- Zumba Page 48 Aqua Zumba is a total water workout, combining all elements of fitness
- Boot Camp Page 49 Aquatic Boot Camp is like Crossfit but very wet.
- Get Ready Page 50 Well managed pools typically have steps, ropes, rubber bricks, and other useful equipment
- Resistance Page 51 Swimming in clothes is an aquatic form of resistance training
- Endurance Page 52 It's not just about swimming laps
- Jump and Climb Page 53 For one minute jump into deep water and immediately climb out
- Push Ups Page 54 Poolside push-ups and sit-ups build overall strength
- Wading Page 55 This exercise builds lower body core strength and leg muscles
- Workout Page 56
- Games Page 57 Enjoy these games in your swimming group or lifesaving class
- Warm Up Fun Page 58 Here are some exciting fun games
- Ball Games Page 59 Use these wild games towards the end of a training session
- Pool Tag Page 60 On this page we show you a few variations of the basic pool tag game
- Relays Page 61 Whenever your group needs some motivation or seems to get a bit too cold
- Team Work Page 62 Working together in a group to solve problems is a useful skill
- Survival Page 63 Survival swimming comes before lifesaving skills
- Lessons Page 64 Inexperienced people often drown because they never learned how to swim in clothes
- Clothes Page 65 Sportswear is best for advanced swimming lessons
- College Page 66 Every weekday morning before breakfast we had swim training in the pool
- Sequence Page 67 This survival swimming sequence combines many essential skills
- Training Page 68 Pool Training for Open Water
- Drownproofing Page 69 You don't even have to be a good swimmer to use this technique
- Sequence Page 70 It is much easier to do than stay afloat by swimming
- Floating Page 71 Floating is an important self-rescue technique
- Help Position Page 72 You can prolong your survival time
- Huddle Page 73 This fun activity teaches the importance of staying together
- Treading Water Page 74 Keep your body upright with the head out of the water
- Sea and Surf Page 75 The beach provides a great water workout opportunity
- Beach Page 76 The beach has a few more challenges than the pool
- Boats Page 77 Small boat handling and rescues require many skills
- Float Page 78 A river or water crossing is a fun wet adventure for two people
- Run Page 79 Running on the beach varies a bit from cross country or mud running events
- Swim Page 80 It is fantastic strength training, but is very exhausting
- Workout Page 81 Swimming and running combine into a good cross-training exercise
- Water Safety Page 82 We've compiled the best water safety tips we could find
- Entry and Exit Page 83 Always enter shallow water in a safe manner
- Hypothermia Page 84 You can develop hypothermia without immediately recognising it
- Rip Currents Page 85 Rips are the cause of most rescues performed at beaches
- Sun Safety Page 86 The American Cancer Society recommends a 3-prong approach to sun protection
- Thunderstorms Page 87 Each year lightning claims many lives or causes injuries
- Lifesaving Page 88 Lifesaving is for everyone and more fun than swimming up and down
- Basics Page 89 This section gives an introduction to lifesaving
- Casualties Page 90 Discuss with your team the four most likely casualties
- Defences Page 91 This lesson is an introduction to aquatic self-defence
- Scanning Page 92 Give your lifeguards a chance to practice their signals
- Signals Page 93 Signals can be very confusing at times
- Rescues Page 94 Your safety is of utmost importance and always comes first
- Land Based Page 95 These rescues are the safest and can even be done by non-swimmers
- Assisted Rescues Page 96 Enter shallow water safely as near to the casualty as possible
- Rescue Towing Page 97 Only as a last resort should you enter the water
- Tests Page 98 These swimming tests go beyond the simple four lengths run
- Initiative Test Page 99 When setting up your initiative test make sure it is a realistic scenario
- Test Scenarios Page 100 Here are a few sample initiative tests for your class
- Videos Page 101 Here are some helpful videos we've found on Youtube
- Work Page 102
- Beach Page 103 Beach lifeguards provide a patrolling presence on beaches
- Pool Page 104 Pool lifeguards work in enclosed water like swimming pools
- Surf Page 105 Surf Lifesaving originated in Australia in 1906
- Training Page 106 Make it fun and challenging to keep your team motivated
- Work Experience Page 107 They put a high emphasis on realistic staff training
with and without a combat uniform