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Free Lifesaving Society Menu
109 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 Updated (2 days ago) Clothes add greater realism to your swimming and lifesaving practice
- Kit List Page 4 Updated (2 days ago) Sportswear is best for survival swimming and lifesaving lessons
- Layers Page 5 Updated (2 days ago) Dress for immersion
- Lifevests Page 6 Whenever possible choose lifevests instead of buoyancy aids
- Pool Page 7 Public pools often have specific clothing rules
- Uniforms Page 8 Updated (2 days ago) Lifeguards must always be recognisable
- Glossary Page 9 Updated (2 days ago) Understand the lingo of lifesaving and survival swimming
- Nutrition Page 10 Nutrition is the most important part of any fitness program
- Research Page 11 A lot of scientific research is now going into swimming
- Blood Lactate Page 12 Blood lactate levels are a good indicator of glycogen breakdown
- Cadets Page 13 Cadets' swimming and running performance
- Exertion Page 14 Effect of Wearing Clothes on Oxygen Uptake
- Oxygen Page 15 The Effect on Oxygen Uptake and Blood Metabolites
- Temperature Page 16 Maintainance of the Body Temperature in Water
- Training Page 17 Effects of Physical Training and Mental Practice of Clothes Swimming
- Worldwide Page 18 Updated (1 days ago) Around 80% of casualties are men which is why we focus on educating them
- England Page 19 Swimming is the only school subject that can save your life
- Germany Page 20 Almost half of 10 year old kids (45%) can not swim safely
- Japan Page 21 Japanese police statistics show that over 80% of people who drown are fully clothed
- Korea Page 22 World's Largest Swimming Lesson Breaks Record Participation
- Liberia Page 23 Lifesaving Liberia runs regular school-based swimming lessons
- Netherlands Page 24 Every year, members of the Rotterdam Rescue Brigade swim up to 1,000 meters fully clothed
- USA Page 25 Clothing in the water is common place at a Spartan swim team practice
- Schools Page 26 Updated (1 days ago)
- Your Team Page 27 Updated (1 days ago)
- Teachers Page 28 Updated (1 days ago) Swimming and lifesaving lessons often require that the teacher joins the class in the pool
- Check List Page 29 Updated (1 days ago) Go carefully through this list and use it for each lesson
- Organisation Page 30 Updated (1 days ago) Lesson plans provide a basic framework for planning your class
- Safety Page 31 Updated (1 days ago) Safety must be a key part of every lesson
- Structure Page 32 Updated (1 days ago) In our lesson plans we group items using progressive skill building
- Fitness Page 33 Lifeguards often choose workouts that help develop specific skills
- ABC Page 34 The Swim ABC (Zwem ABC) teaches essential survival skills as an exciting fun sport
- Swim Strokes Page 35 You can swim a lot faster with the same effort
- Backstroke Page 36 Survival backstroke can get you out of trouble without using too much energy
- Breaststroke Page 37 Lifeguards use breaststroke when approaching casualties
- Front Crawl Page 38 Front crawl is the fastest swimming style to quickly reach a casualty
- Sidestroke Page 39 Sidestroke is named so because the swimmer lies on one side
- Travel Stroke Page 40 The travel stroke is rarely taught outside the military
- Warm Up Page 41 Before and after your training session do some easy exercise
- Aquatic Gym Page 42 Swimming pools are a safe alternative to repetitive gym training
- Ai Chi Page 43 Water Tai Chi (Ai Chi) is a water exercise and relaxation program
- Cycling Page 44 The concept of underwater spinning is really simple
- Drag Page 45 This is an interesting experiment to see how the drag of your clothes makes a difference
- Floating Page 46 This pool exercise has been making waves in the fitness world
- Jogging Page 47 Aqua Jogging is a cross training and rehabilitation method that shoots your heart rate sky high
- Underwater Page 48 This is a great way to have fun and expand your lung capacity
- Yoga Page 49 Aqua Yoga is a new way to enjoy a low-impact aquatic exercise
- Zumba Page 50 Aqua Zumba is a total water workout, combining all elements of fitness
- Boot Camp Page 51 Aquatic Boot Camp is like Crossfit but very wet.
- Get Ready Page 52 Well managed pools typically have steps, ropes, rubber bricks, and other useful equipment
- Resistance Page 53 Swimming in clothes is an aquatic form of resistance training
- Endurance Page 54 It's not just about swimming laps
- Jump and Climb Page 55 For one minute jump into deep water and immediately climb out
- Push Ups Page 56 Poolside push-ups and sit-ups build overall strength
- Wading Page 57 This exercise builds lower body core strength and leg muscles
- Workout Page 58
- Games Page 59 Enjoy these games in your swimming group or lifesaving class
- Warm Up Fun Page 60 Here are some exciting fun games
- Ball Games Page 61 Use these wild games towards the end of a training session
- Pool Tag Page 62 On this page we show you a few variations of the basic pool tag game
- Relays Page 63 Whenever your group needs some motivation or seems to get a bit too cold
- Team Work Page 64 Working together in a group to solve problems is a useful skill
- Survival Page 65 Survival swimming comes before lifesaving skills
- Lessons Page 66 Inexperienced people often drown because they never learned how to swim in clothes
- Clothes Page 67 Sportswear is best for advanced swimming lessons
- College Page 68 Every weekday morning before breakfast we had swim training in the pool
- Sequence Page 69 This survival swimming sequence combines many essential skills
- Training Page 70 Pool Training for Open Water
- Drownproofing Page 71 You don't even have to be a good swimmer to use this technique
- Sequence Page 72 It is much easier to do than stay afloat by swimming
- Floating Page 73 Floating is an important self-rescue technique
- Help Position Page 74 You can prolong your survival time
- Huddle Page 75 This fun activity teaches the importance of staying together
- Treading Water Page 76 Keep your body upright with the head out of the water
- Sea and Surf Page 77 The beach provides a great water workout opportunity
- Beach Page 78 The beach has a few more challenges than the pool
- Boats Page 79 Small boat handling and rescues require many skills
- Float Page 80 A river or water crossing is a fun wet adventure for two people
- Run Page 81 Running on the beach varies a bit from cross country or mud running events
- Swim Page 82 It is fantastic strength training, but is very exhausting
- Workout Page 83 Swimming and running combine into a good cross-training exercise
- Water Safety Page 84 We've compiled the best water safety tips we could find
- Entry and Exit Page 85 Always enter shallow water in a safe manner
- Hypothermia Page 86 You can develop hypothermia without immediately recognising it
- Rip Currents Page 87 Rips are the cause of most rescues performed at beaches
- Sun Safety Page 88 The American Cancer Society recommends a 3-prong approach to sun protection
- Thunderstorms Page 89 Each year lightning claims many lives or causes injuries
- Lifesaving Page 90 Lifesaving is for everyone and more fun than swimming up and down
- Basics Page 91 This section gives an introduction to lifesaving
- Casualties Page 92 Discuss with your team the four most likely casualties
- Defences Page 93 This lesson is an introduction to aquatic self-defence
- Scanning Page 94 Give your lifeguards a chance to practice their signals
- Signals Page 95 Signals can be very confusing at times
- Rescues Page 96 Your safety is of utmost importance and always comes first
- Land Based Page 97 These rescues are the safest and can even be done by non-swimmers
- Assisted Rescues Page 98 Enter shallow water safely as near to the casualty as possible
- Rescue Towing Page 99 Only as a last resort should you enter the water
- Tests Page 100 These swimming tests go beyond the simple four lengths run
- Initiative Test Page 101 When setting up your initiative test make sure it is a realistic scenario
- Test Scenarios Page 102 Here are a few sample initiative tests for your class
- Videos Page 103 Here are some helpful videos we've found on Youtube
- Work Page 104
- Beach Page 105 Beach lifeguards provide a patrolling presence on beaches
- Pool Page 106 Pool lifeguards work in enclosed water like swimming pools
- Surf Page 107 Surf Lifesaving originated in Australia in 1906
- Training Page 108 Make it fun and challenging to keep your team motivated
- Work Experience Page 109 They put a high emphasis on realistic staff training
with and without a combat uniform