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St.Wilfred's Sr. Sec.

School,

Panvel

Affiliation No.1130474

AISSCE- 2024-2025

Physical Education

TOPIC:

Name:

Class: XII Science

Roll No:
St.Wilfred's Sr. Sec.School, Panvel
AISSCE(CLASS XII) Investigatory Project in

Physical Education

CERTIFICATE

Certified that the entries in this project is the bona fide work of Mr. Akshay
Bhingari.

Roll No. of Class XII ScienceCompleted


during Academic year 2024-2025.

This project file was submitted for the AlSSCE(CLASS XII) Investigatory

Project in Computer Science conducted on and as per


the guidelinesissued by CBSE.

Signature of Teacher. Signature of External Examiner

Signature of Principal
ACKNOWLEDGEMENT
My Sincere effortshave made me to accomplish the task of completing

this project. Ihave taken effort in this project. However, it would not

have been possible without the kind support and help of many

individuals.

I would like to express my sincere gratitude to my Principal M/s. Sonia

Susan and the school for providing me with facilities required to do my

project.

l amhighly indebted to my Physical Education Mr. Akshay Bhingari for

his valuable guidance which has promoted my efforts in all the stages of

his project work. My thanks and appreciation goes to my classmates

and laboratory assistant in developing my project and to the people

who has willing helped me out with their abilities.

Finally, words are not sufficientto express gratitude to my cherished

family member for supporting me. Without their encouragement and

supportI would not have reached this stage.


Contents
Table of Contents... .Error!Bookmark not defined.

Swimming 3
Science. 4
Technique 5
Competitive swimming. ..6

Competition pools.. ...7

Seasons

Officials 9
Swimwear 10

Elite and international swimming .14

Health benefits. ..15

Common injuries.. ..17

Bibliography.. ...18

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Swimming
Overview

Swimming is an individual or team sport that requires the use of one's


arms and legs to move the body through water. The sport takes place in

pools or open water.Competitive swimming is one of the most popular


Olympic sports,with varied distance events in butterfly, backstroke,

breaststroke, freestyle, and individual medley. In addition to these


individual events, four swimmers can take part in either a freestyle or
medley relay. A medley relay consists of four swimmers who will each
swim a different stroke. The order for a medley relay is: backstroke,
breaststroke, butterfly, and freestyle. Swimming each stroke requires a
set of specific techniques; in competition, there are distinct regulations
concerning the acceptable form for each individual stroke. There are

also regulations on what types of swimsuits, caps, jewelry and injury

tape that are allowed at competitions. Although it is possible for


competitive swimmers to incur several injuries from the sport, such as
tendinitis in the shoulders or knees, there are also multiple health

benefits associated with the sport. (Swimming, n.d.)

3 Page
Science
Swimming relies on the nearly neutral buoyancy of the human body. On
average, the body has a relative density of 0.98 compared to water,
which causes the body to float. However, buoyancy varies on the basis

of body composition, lung inflation, and the salinity of the water.


Higher levels of body fat and saltier water both lower the relative

density of the body and increase its buoyancy.

Since the human body is only slightly less dense than water, water
supports the weight of the body during swimming. As a result,

swimming is "low-impact" compared to land activities such as running.


The density and viscosity of water also create resistance for objects
moving through the water. Swimming strokes use this resistance to

create propulsion, but this same resistance also generates drag on the
body. (Swimming,n.d.)

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Technique
Swimming can be undertaken using a wide range of styles, known as
'strokes,' and these strokes are used for different purposes, or to

distinguish between classes in competitive swimming. It is not


necessary to use a defined stroke for propulsion through the water, and
untrained swimmers may use a 'doggy paddle' of arm and leg
movements, similar to the way four-legged animals swim.

There are four main strokes used in competition and recreation


swimming: the front crawl, also known as freestyle, the breaststroke,
the backstroke and the butterfly. Competitive swimming in Europe

started around 1800, mostly using the breaststroke. In 1873, John


Arthur Trudgen introduced the trudgen to Western swimming
competitions. The the 1930s, and was
butterfly stroke developed in

considered a variant of the breaststroke until accepted as a separate


style in 1953. Butterfly is considered the hardest stroke by many
people, but it is the most effective for all-around toning and the
building of muscles. It also burns the most calories. (Swimming, n.d.)

Swimming is an event at the Summer Olympic Games, where male and


female athletes compete in 16 of the recognized events each. Olympic
events are held in a 50-meter pool, called a long course pool.

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Competitive swimming
Competitive swimming became popular in the 19th century. The goal of

high level competitive swimming is to break personal or world records


while beating competitors in any given event. Swimming in competition

should create the least resistance in order to obtain maximum speed.


However, some professional swimmers who do not hold a national or
world ranking are considered the best in regard to their technical skills.

Typically, an athlete goes through a cycle of training in which the body


is overloaded with work in the beginning and middle segments of the
cycle, and then the workload is decreased in the final stage asthe
swimmerapproaches competition.(Swimming, n.d.)
There are forty officiallyrecognized individual swimming events in the

pool; however the International Olympic Committee only recognizes 32


of them. The international governing body for competitive swimming is

the Fédération Internationale de Natation ("International Swimming


Federation"), better known as FINA. (Swimming, n.d.)

There are forty officially recognized individual swimming events in the


pool; however the lnternational Olympic Committee only recognizes 32
of them. The international governing body for competitive swimming is

the Fédération Internationale de Natation ("International Swimming


Federation"), better known as FINA.

Open water
Inopen water swimming, where the events are swum in a body of open
water (lake or sea),there are also 5 km,10 km and 25 km events for
men and women. However, only the10km event is included in the
Olympic schedule, again for both men and women. Open-water
competitions are typically separate to other swimming competitions
with the exception of the World Championships and the Olympics.
(Swimming,n.d.)

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Swim styles

In competitive swimming, four major styles have been established.


These have been relatively stable over the last 30-40 years with minor
improvements.They are: (Swimming, n.d.)

•Butterfly
•Backstroke

•Breaststroke

•Freestyle (Swimming,n.d.)

pOMEGA

Competition pools
World Championship pools must be 50 metres (160ft) (long course)
long and 25 metres (82 ft) wide, with ten lanes labelled zero to nine (or
one to ten in some pools;zero and nine (or one and ten) are usually left

empty in semi-finals and finals);the lanes must be at least 2.5 metres

(8.2 ft) wide. They willbe equipped with starting blocks at both ends of
the pooland most willhave Automatic Officiating Equipment, including
touch pads to record times and sensors to ensure the legality of relay
takeovers. The p0ol must have a minimum depth of two metres.

Other pools which host events under FINA regulations are required to
meet some but not all of these requirements. Many of these pools have

7|Page
eight, or even six, instead of ten lanes and some will be 25 metres (82
ft) long, making them Short course. World records that are set in short
course pools are kept separate from those set in long course pools
because it may be an advantageor disadvantage to swimmers to have
more or less turns in a race. (Swimming, n.d.)

Seasons
Competitive swimming, from the club through to international level,

tendsto have an autumn and winter season competing in short course


(25 metres or yards) pools and a spring and summer season competing
in long course (50 metre) pools and in open water.

In international competition and in club swimming in Europe, the short


course (25m) season lasts from September to December, and the long
course (50m) season from January to August with open water in the
summer months.These regulations are slowly being brought to
competition in North America.

As of right now, in club, school, and college swimming in the United


States and Canada, the short course (25 yards) season is much longer,

8| Page
from September to March.The long-course season takes place in 50
meter pools and lasts from Aprilto the end of August with open water
in the summer months. (Swimming, n.d.)

Officials

There are several types of officials, which are needed to manage the
competition.

Referee: The referee has full control and authority over all

officials. The referee will enforce all rules and decisions of FINA

and shall have the final answer to all questions relating to the
actual conduct of anything regarding the meet, as well as the final
settlement of which is not otherwise covered by the rules. The
referee takes overall responsibility for running the meet and
makes the final decisions as to who wins each race. Referees call

swimmers to the blocks with short blasts of his or her whistle. This

is the signal for the swimmers to stand next to their blocks. Then
the referee will blow a long whistle that will tell the swimmers to
step on the block. For backstroke events, the long whistle is the
signal for the swimmers to jump into the water. The referee will

then blow another long whistle, signalling the swimmers to grab


the gutter orthe provided block handle. Finally the referee will
hand over the rest to the starter by directing his or her hand to
the starter.
• Starter: The starter has full control of the swimmers from the time
the referee turns the swimmers over to him/her until the race
commences. A starter begins the race by saying, "Takeyour
mark." At this point, the swimmers will get into stationary
positions in which they would like to start their race.After all

swimmers have assumed their stationary position, the starter will

push a button on the starting system, signaling the start of a race

9 Page
with a loud noise (usually a beep or a horn) and flash from a
strobe light. A starter sendsthe swimmers off the blocks and may
call a false start if a swimmerleaves the block before the starter

sendsthem. A starter may also choose to recall the race after the

start for any reason or request the swimmers to "stand", "relax"


or "'step down" if he or she believes that (a) particular swimmer(s)
has gotten an unfair advantageat the start.
The clerk of course (also called the "bullpen")
Clerk of course:

assembles swimmers prior to each event, and is responsible for

organizing ("seeding") swimmers into heats based on theirtimes.


Heats are generally seeded from slowest to fastest, where
swimmers with no previous time for an event are assumed to be
the slowest. The clerk of the course is also responsible for

recording and reporting swimmers who have chosen to "scratch"


(not swim) their events after they have signed up or qualified to a
or final. The clerk is also responsible for enforcing rules
semifinal

of the swim meet if a swimmerchooses to not show up ("No


show" - NS) his or her events.
Timekeepers: Each timekeepertakes thetime of the swimmers in

the lane assigned to him/her. Unless a video backup system is

used, it may be necessary to use the full complement of

timekeepers even when automatic officiating equipment is used.

Swimwear
• Swimsuit

Competitive swimwear seeks to improve upon bare skin for a


speed advantage and coverage. In 2009, FINA rules and
regulations were altered and suits made with polyurethane
were banned because they made athletes more buoyant.
These rules also banned suits which go above the navel or

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below the knee for men and suits which extend past the
shoulders or cover the neck for women.
• Swim cap
A swim cap (a.k.a.cap) keeps the swimmer's hair out of the
way to reduce drag.Caps may be made of latex, silicone,

spandex or lycra.
Goggles
Goggles keep water and chlorine out of swimmers' eyes.
Goggles may be tinted to counteract glare at outdoor pools.
Prescription goggles may be used by swimmers who wear
corrective lenses.

• Swim Fins

Rubber fins are used to help kick faster and build strength and
technique, but are illegal in a race. They also improve
technique by keeping the feet in the proper position while

kicking.

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P a
Drag suit
Swimmers use drag suits in training to increase resistance. This

allows swimmerto be challenged even more when practicing


a

and let the swimmerfeel less resistance when racing. Drag


suits are not used in competitive races.

• Hand paddles
Swimmers use these plasticdevices to build arm and shoulder
strength while refining hand-pulling technique. Hand paddles
attach to the hand with rubber tubing or elastic material. They
come in many different shapesand sizes, depending on

swimmer preference and hand size.

Kickboard

A kickboard is a foam board that swimmers use to support the


weight of the upper body while they focus on kicking. Kicking is

the movement of the legs only which helps to increase leg


muscle for future strength.

TR

• Pull buoy
Often used at the same time as hand paddles, pull buoys
support swimmers' legs (and prevent them from kicking) while

they focus on pulling. Pull buoys are made of foam so they float
in the water. Swimmers hold them in between the thighs. They
can also be used as a kickboard to make kicking a little harder.

12 | P a ge
Z0G6

• Ankle bands
Improving balance will minimize the need for this kick to
provide an upward, instead of a forward vector, and in some
cases completely corrects the kick. Using an ankle band will

have the immediate effect of turning off your kick, which then
forces you to make efforts to correct your balance. If you are
successful in discovering these, then the ankle band has done
part of its job.
• Snorkel

A snorkel is a plastic device that helps swimmers breathe while


swimming. This piece of equipment helps the swimmer
practice keeping their head in one position, along with training

them for the proper breathing technique of breathing in

through the mouth and out the nose. This technique is the
opposite of a common runner's breathing pattern, which is in

the nose and out the mouth.


Tempo trainer
A beeping clock attached to a swimmers cap or goggles helps
maintain acertain arm tempo or speed. As each beep is heard,
the next stroke, or cycles of strokes,should be taken.

13 |Page
Common Swimwear
Brands such as Arena, Speedo, Nike, and Adidas are popular
regular swimwear brands. The most durable material for

regular swimming is Polyester. The main difference between


competition and regular swimwear is that competition
swimwear is tighter and compresses the muscles of the
swimmers. Regular swimwear is easier to put on and more
comfortable for leisure activities.

Elite and international swimming


Elite and international swimming comprises the highest level of

competition available to swimmers, including competitions such as the


Olympic Games and FINA World Aquatics Championships.

Professionalism

Swimming createsa mix of levels, including: fuly professional, semi


professional, and amateur. Fully professional swimmers will typically

get a salary both from their national governing body and from outside
sponsors, semi-professionals a small stipend from their national
governing body, and amateurs receive no funding. Outside of these

major championships prize money is low -the 2015 FINA World Cup
between the top
series has a total prize fund of $3,000 per race shared

three and the 2014-15 USA Grand Prix Series $1,800 compared to the
2015 World Aquatics Championships fund of $60,000 per race shared
between the top eight.

14 |ge
P a
Health benefits
Swimming is a healthy workout that can be done for a lifetime. It is a
low-impact workout that has several mental and bodily health benefits,

and can be a recreational activity. Swimming builds endurance, muscle


strength, and cardiovascular fitness.

The US Census Bureau reports that two and a half hours per week of

aerobic physical activity such as swimming can decrease the risk of

chronic illnesses. Along with this, swimming is linked to better cognitive

function, lower risk of type 2 diabetes, lower risk of high blood


pressure, and lower risk of a stroke. Mentally, swimming is known to
lower stress and occurrences of depression and anxiety. People
levels

are typically able to exercise longer in water than on land without

increased effort, and minimal joint or muscle pain. The water makes
the swimmerfeel lighter in the water, leaving less stress on joints.

Keeping active is important for your health, but being mentally fit is

also important. Swimming can help with this.Your mental health is ever

changing. Many different factors and life events affect it in positive and
negative ways.Stress caused by work, education, money problems,

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bereavement or relationship breakdowns can all cause mental health
conditions such as depression and anxiety. Getting older can also have

an effect on mental health. (Swimming improves mental health, n.d.)

Any kind of physical activity can have a positive effect on mental health
and wellbeing, but swimming is particularly effective.Swimming for just
half an hour three times a week can lower stress levels, raise mood,
lower incidences of depression and anxiety and improve sleep
patterns.At least one in six people suffers from depression in the UK.

Rhythmic and aerobic forms of exercise like swimming improve


psychological wellbeing.For older adults already living with conditions
such dementia, swimming can improve memory,ability to concentrate
and focus.

16 |age
P
MEDICLINIc

DIVE IN!
Swimming gives your entire body a workout,
Swimming is one of the most intense sports
because it uses so many muscles in your body.

Including your core and your back musclos.


You use your arms for most swim strokes, while
FACT
You will about
burn
your legs help to propel you through the water. 1882kJ/h when you
swim, dependingon
your pace.

1 2)
benefits of
swimming
Improves
flexibility

strongth
and
Builds
endurance

Strengthens
your heart
Improves
cdrculation

5
Tones and
rehabilitates
muscles

6
Builds
bonemass
LOwers stress
Takes
8
stress
your joints
9
Bulds
cardiovascular

1896
Swimming has been
and improves
mood
off
fit ness

anOlympic sport since


1896.
for the
Women
first
took part
time at the Did you know
10 minutes
Stockholn Ganes in 1912 Water is about Freedivers can hold their breath
800timas denser than for roughly 10 minutes but in

alr so swimming gives February 2016 Spaniard Aleix


Professional swimmers shave their bodies your body a much stronger Segura set an incredible world
to remove the thin outer layer of skin workout than running. record of 24 minutes 3seconds.
(epiderms) t lets them ee he e water
help
them improve their techn ique.
UCINLL,wNGUOaaG ATEcOM
souacss
MOAZAcoTNesAAECON Otcowo

Common injuries
Due to continuous rotation and usage, the shoulder (rotator cuff) is the
joint most susceptible to injury in swimmers. As opposed to a single
incident, injury to the rotator cuff in swimmers is a result of repeated

trauma and overuse. The joint is most prone to injury when the arm is

repetitively used in a position above the horizontal. This position occurs

in each of the four swimming strokes in every cycle of the arms.Of the
four muscles and tendons of the rotator cuff, the injury, or tear, is most
likely to occur in the tendon of the supraspinatus. Rotator cuff

impingement is due to pressure on the rotator cuff from part of the


Scapula as the arm is raised.

17 |P age
The best way to prevent injury is to diagnose the issue early. Typically,
poor technique and excessive use without rest are the primary causes

of injury. Through communication between swimmers, coaches,


parents, and medical professionals, any issue can be diagnosed prior to

more serious injury. Additionally, proper warm-up and strength


training exercises should be completed before any rigorous
movements.

The shoulder is a very mobile joint and being so mobile, it needs to be


well controlled by the muscles and ligaments that surround the joint.
Over-training, fatigue, hypermobility, poor stroke technique,

weakness, tightness, previous shoulder injuryor use of hand paddles


can lead to your muscles and ligaments being overworked. If this

goes on, injuries such as rotator cuff impingement and tendonitis,

rotator cuff tears, bursitis, capsule and ligament damage, or cartilage


damage can occur. (Swimmer'sShoulder, n.d.)

Bibliography
Swimmer's Shoulder. (n.d.). Retrieved 1219, 2018, from
http://physioworks.com.au/injuries-conditions-1/swimmers-shoulder

Swimming. (n.d.). Retrieved 12 15,2018, from Wikipedia: The Free Encyclopedia:


http://en.wikipedia.org/wiki/swimming_(sport)

Swimming. (n.d.). Retrieved 12 15,2018, from Wikipedia: The Free Encyclopedia:


http://en.wikipedia.org/wiki/Swimming

Swimming improves mental health.(n.d.). Retrieved 12 16,2018, from


http://www.swimming. org/justswim/swimming-improves-mental-health/

"FINA Approved Swimwear" (PDF).Archived from the original (PDF)on 21 October


2012. Retrie ved 15 December 2018

"Most Mentioned Olympic Sportin 2004", www.topendsports.com. Retrieved 15


December 2018

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