REGENCY POLYTECHNIC COLLEGE, INC.
[Link] Drive, Brgy. Morales, Purok Springs I, Koronadal City, South Cotabato, Phil., 9506
E-mail Add.: regencypolytechniccollege@[Link]/
regencypolytechniccollege@[Link]
Administration Office Tel. No.: (+83) 228-19-94/Mobile No.: (+63) 936-039-0107
Website: [Link]
MODULE II: Swimming
Lesson 1: Basic types of equipment of Swimming CAPS)
Introduction
Swimming is an activity that burns lots of calories, is easy on the joints, supports your
weight, builds muscular strength and endurance. It also improves cardiovascular fitness, cools
you off and refreshes you in summer, and is one that you can do safely into old age. In this
article, I'll review the history of swimming, the benefits, the strokes, how to get started, what to
wear, the equipment you need, where to swim, and more.
Objectives
At the end of the lesson, you shall have been able to:
1. Identify the swimming equipment and their purposes in the water.
2. Understand the swimming cap types and the purpose of the equipment.
3. Identify the swimming cap equipment and what is the role of this equipment.
4. Applying the tips on how to execute the swimming to use the types of equipment.
5. Illustrate the types of equipment for the purposes and the user.
Pretest
Multiple Choice: Each item is provided with four choices. Write the letter of your answer
on the blank, before each number.
________1. Which of the four strokes is considered the universal stroke, and is also the fastest?
A. Backstroke
B. Breaststroke
C. Butterfly
D. Freestyle
REVISION NO: PREPARED BY: VERIFIED BY: APPROVED BY:
CHERYBE P. SANTIAGO
DATE: DATE: DATE: DATE:
11
REGENCY POLYTECHNIC COLLEGE, INC.
[Link] Drive, Brgy. Morales, Purok Springs I, Koronadal City, South Cotabato, Phil., 9506
E-mail Add.: regencypolytechniccollege@[Link]/
regencypolytechniccollege@[Link]
Administration Office Tel. No.: (+83) 228-19-94/Mobile No.: (+63) 936-039-0107
Website: [Link]
________2. How many lanes are used in the full heat of swimming in a regulation Olympic-
sized pool?
A. 5
B. 6
C. 7
D. 8
________3. How many swimmers take part in a standard relay?
A. 2
B. 4
C. 5
D. 6
________4. In the Olympic Games, what happens if a swimmer false starts by jumping the gun,
which means diving in before the gun sounds?
A. The race is rerun
B. The race is rerun with all of the other swimmers having a head start
C. The swimmer adds 5 seconds to their time
D. The swimmer is disqualified
________5. How many different swimming strokes are used in major competitions?
A. 2
B. 3
C. 4
D. 5
REVISION NO: PREPARED BY: VERIFIED BY: APPROVED BY:
CHERYBE P. SANTIAGO
DATE: DATE: DATE: DATE:
12
REGENCY POLYTECHNIC COLLEGE, INC.
[Link] Drive, Brgy. Morales, Purok Springs I, Koronadal City, South Cotabato, Phil., 9506
E-mail Add.: regencypolytechniccollege@[Link]/
regencypolytechniccollege@[Link]
Administration Office Tel. No.: (+83) 228-19-94/Mobile No.: (+63) 936-039-0107
Website: [Link]
Reading
Swimming is for everyone no matter what age or level of fitness. Any age can learn to
swim and there is no age limit on when you can no longer swim. Swimming is a lifelong skill
that could save your or another’s life. It is never too late to learn to swim. Swimming is an
excellent way to keep fit and most swimming pools cater for all. Women only, parent and toddler,
senior classes amongst others.
A swimming costume is all you need to get started. You can also ware swimming tops or
close-fitting t-shirts until you feel more comfortable. We would also suggest goggles to protect
the eyes. Most swimming pools have classes for all levels of ability, from adult-only to toddler
beginner’s lessons. Time tables and your local pools are available on our website.
Human beings have been swimming for millennia. According to Wikipedia, Stone Age
cave drawings depict individuals swimming and there are written references in the Bible and the
Greek poems "The Iliad" and "The Odyssey" dating back 1,500 to 2,000 years. There are even
Egyptian clay seals from 4000 BC showing four swimmers doing a version of the crawl, and the
most famous swimming drawings were found in the Kebir desert and were estimated to be from
around 4000 BC.
According to the Encyclopedia of Traditional British Rural Sports, literature specifically
related to swimming grew in the middle ages. It is believed that the first book devoted to
swimming was Colymbetes by Nicolas Wynman written in 1538, and a more widely recognized
text, De Arte Nantandi, was published in Latin by Everard Digby in 1587. The encyclopedia also
reports that swimming was required of knights and that Romans built bathhouses and pools in
the cities they conquered to serve as social clubs and places to exercise.
Organized swimming began in the 1800s and 1900s with the creation of swimming
associations (for example, the Amateur Swimming Association in 1886) and clubs that competed
against each other. There are reports from that era of swimming clubs in England, France,
REVISION NO: PREPARED BY: VERIFIED BY: APPROVED BY:
CHERYBE P. SANTIAGO
DATE: DATE: DATE: DATE:
13
REGENCY POLYTECHNIC COLLEGE, INC.
[Link] Drive, Brgy. Morales, Purok Springs I, Koronadal City, South Cotabato, Phil., 9506
E-mail Add.: regencypolytechniccollege@[Link]/
regencypolytechniccollege@[Link]
Administration Office Tel. No.: (+83) 228-19-94/Mobile No.: (+63) 936-039-0107
Website: [Link]
Germany, and the United States. High-profile events also contributed to swimming's visibility.
For instance, Matthew Webb swam the English Channel in 1875.
Competitive swimming continued to grow in popularity during the 1800s and was
included in the first modern Olympic Games in Athens in 1896. In 1904, the Olympics in St.
Louis included the 50-, 100-, 220-, 440-, 880-yard and one-mile freestyle, the 100-yard
backstroke and 440-yard breaststroke, and a 4x50-yard freestyle relay.
By the 20th century, swimming had become mainstream. Indoor pools were beginning to
appear, most towns with populations over 20,000 had public outdoor pools, and swimming clubs
became increasingly popular for recreation. Women participated for the first time in swimming in
the Olympic Games in Stockholm in 1912, and Johnny Weissmuller (considered by many
authorities to be the greatest swimmer of all time and who later went on to Tarzan fame in
movies) became the first person to swim 100 meters in less than one minute.
Today swimming is the second most popular exercise activity in the United States, with
approximately 360 million annual visits to recreational water venues. Swim clubs, recreation
centers, Y's, and many other facilities feature swimming pools. Many high schools and colleges
have competitive swim teams, and of course, swimming is one of the most popular Olympic
sports. Millions of Americans are swimming each year. Are you one of them? If not, the
following information may help get you started.
REVISION NO: PREPARED BY: VERIFIED BY: APPROVED BY:
CHERYBE P. SANTIAGO
DATE: DATE: DATE: DATE:
14
REGENCY POLYTECHNIC COLLEGE, INC.
[Link] Drive, Brgy. Morales, Purok Springs I, Koronadal City, South Cotabato, Phil., 9506
E-mail Add.: regencypolytechniccollege@[Link]/
regencypolytechniccollege@[Link]
Administration Office Tel. No.: (+83) 228-19-94/Mobile No.: (+63) 936-039-0107
Website: [Link]
Swimming CAPS
Here Is Why Swimmers Wear Caps – A Useful Swim Cap Guide (Illustrated)
Swimmers wear caps to keep the hair out of the face while swimming, reduce drag and be
more hydrodynamic. Caps help protect the hair, scalp, and ears from pool water, keep the
earplugs in, and keep the pool clean. In open water, a cap makes swimmers more visible to other
athletes and rescue crews.
It’s not hard to see why swimmers are always wearing their caps proudly. Caps serve
many functions that all swimmers can benefit from.
The Purpose of a Swim Cap
Caps serve many purposes. To put it simply – wearing a cap leads to faster, easier
swimming. The less hair catching water on the body the quicker the swimmer will move.
REVISION NO: PREPARED BY: VERIFIED BY: APPROVED BY:
CHERYBE P. SANTIAGO
DATE: DATE: DATE: DATE:
15
REGENCY POLYTECHNIC COLLEGE, INC.
[Link] Drive, Brgy. Morales, Purok Springs I, Koronadal City, South Cotabato, Phil., 9506
E-mail Add.: regencypolytechniccollege@[Link]/
regencypolytechniccollege@[Link]
Administration Office Tel. No.: (+83) 228-19-94/Mobile No.: (+63) 936-039-0107
Website: [Link]
Competitive swimmers wear swim caps for the same reason they shave their bodies; it’s more
hydrodynamic.
When a swimmer is moving through the water, the first part of their body to cut through
the wave is their head. Caps help to compress the head, hair, and ears to make the swimmer more
efficient. The tight fit and a smooth surface of a swim cap lead to reduced drag and, with a swim
cap on, the water has less interaction with the head causing the swimmer to move faster. This is
beneficial to both competitive swimmers and leisure swimmers because the swimmer will be
able to move faster and further with less effort.
Caps also help the technique of the long-haired swimmer. When turning the head to take a
breath, hair can become a nuisance and interfere with the swimmer’s breathing ability. Because
wet hair is so heavy, the breath can be stunted and less efficient due to the added weight. A swim
cap reduces the weight of the hair while keeping it out of the face and mouth, leading to a more
efficient stroke. This is especially helpful to beginning swimmers because it helps them to
breathe properly.
Swim caps additionally give
the goggles a smooth surface to
stick to. Goggles are more
likely to stay put during a race
if they are given a seamless
and sticky surface to adhere to.
Some competitive swimmers
also put their goggles
underneath their swim caps to
ensure they will not fall off
during races.
REVISION NO: PREPARED BY: VERIFIED BY: APPROVED BY:
CHERYBE P. SANTIAGO
DATE: DATE: DATE: DATE:
16
REGENCY POLYTECHNIC COLLEGE, INC.
[Link] Drive, Brgy. Morales, Purok Springs I, Koronadal City, South Cotabato, Phil., 9506
E-mail Add.: regencypolytechniccollege@[Link]/
regencypolytechniccollege@[Link]
Administration Office Tel. No.: (+83) 228-19-94/Mobile No.: (+63) 936-039-0107
Website: [Link]
Pro Tip: If you are struggling with keeping your goggles on tight while swimming, try
wearing a swim cap. If you decide to put goggles on top of the swim cap and they still fall off,
try wearing the goggles under a swim cap, or wear two swim caps with goggles in between.
For larger competitions, some swimmers opt to shave their heads completely instead of
wearing a swim cap. Though a shaved head is faster than a non-shaved head, a swim cap is still
the most hydrodynamic option. The material of the swim cap is smoother and tighter than regular
skin. Caps also have the additional benefit of keeping the ears tucked in to reduce drag and
helping the goggles stay on.
When it comes to leisure swimming, swim caps can be a useful piece of equipment as
well. Most pools do not require a swim cap, so it is completely up to preference if you want to
wear one or not. However, I promise you will have a better experience if your hair is not swirling
around your face and getting into your nose and mouth.
Swim caps can also help you to keep the earplugs in your ears. If you have ear problems,
you may find yourself having to wear earplugs. It can be a frustrating experience since the
earplugs can fall out and the water will get into your ear. With the use of a swim cap, you can
prevent earplugs from falling out. Even bald or short-haired swimmers can benefit from wearing
a cap. Swim caps help to keep the ears compressed while also keeping the goggles on nice and
tight. Though rec swimmers can choose to not wear a cap, I would always recommend wearing
one.
Pro-Tip: Always use a swim cap when lap swimming to get rid of distracting hair, prevent
your goggles from falling off, keep your earplugs in, and to improve stroke technique. In open
water swimming, caps are used to make the swimmer more visible to others. A neon swim cap
will allow the swimmer to be seen by other athletes, boats, and rescue crews.
REVISION NO: PREPARED BY: VERIFIED BY: APPROVED BY:
CHERYBE P. SANTIAGO
DATE: DATE: DATE: DATE:
17
REGENCY POLYTECHNIC COLLEGE, INC.
[Link] Drive, Brgy. Morales, Purok Springs I, Koronadal City, South Cotabato, Phil., 9506
E-mail Add.: regencypolytechniccollege@[Link]/
regencypolytechniccollege@[Link]
Administration Office Tel. No.: (+83) 228-19-94/Mobile No.: (+63) 936-039-0107
Website: [Link]
Additionally, there are special swim caps made to keep the head warm. These caps are
used for open water competitions in colder climates. The average daily beach-goer, however,
should not worry about wearing a swim cap unless they plan on exercising in open water. There
are many different types of swim caps for every occasion. From caps made for Olympic
swimmers to children, there is a swim cap made to fit the needs of every swimmer.
The Different Types of Swim Caps
Just like there are many different types of swimmers, there are many different types of swim
caps. Each cap is made for a different purpose.
Silicon Caps: A thick, durable, and long-
lasting swim cap. Used for rec swimming and competitions alike.
Silicon caps are one of the most durable types of swim caps. They are made from the
thickest material and are easiest to put on and remove. Silicon caps offer the tightest seal on the
REVISION NO: PREPARED BY: VERIFIED BY: APPROVED BY:
CHERYBE P. SANTIAGO
DATE: DATE: DATE: DATE:
18
REGENCY POLYTECHNIC COLLEGE, INC.
[Link] Drive, Brgy. Morales, Purok Springs I, Koronadal City, South Cotabato, Phil., 9506
E-mail Add.: regencypolytechniccollege@[Link]/
regencypolytechniccollege@[Link]
Administration Office Tel. No.: (+83) 228-19-94/Mobile No.: (+63) 936-039-0107
Website: [Link]
head and will keep the most water out. They slip on and off effortlessly while pulling the hair
less than other types of caps.
This, however, can become an issue during races because a silicon cap will be more likely
to slip off than a latex cap. They are noticeably more comfortable due to the stretchable and soft
material. Silicon caps also do not have as many folds in the material leading to less drag in the
water. They usually range in price from $4-$15.
Dome Caps: The most hydrodynamic cap used for high levels of competition, very smooth, has
almost no wrinkles.
Dome caps are a type of silicon cap used in high levels of competition. They are thicker
and sleeker than the average silicon cap and have almost no potential for wrinkles. They are very
tight and often require assistance in putting on. When wearing a dome cap, the goggles are worn
REVISION NO: PREPARED BY: VERIFIED BY: APPROVED BY:
CHERYBE P. SANTIAGO
DATE: DATE: DATE: DATE:
19
REGENCY POLYTECHNIC COLLEGE, INC.
[Link] Drive, Brgy. Morales, Purok Springs I, Koronadal City, South Cotabato, Phil., 9506
E-mail Add.: regencypolytechniccollege@[Link]/
regencypolytechniccollege@[Link]
Administration Office Tel. No.: (+83) 228-19-94/Mobile No.: (+63) 936-039-0107
Website: [Link]
underneath the cap to reduce drag. Dome caps are the most hydrodynamic type of cap and
usually range in price from $12-$50.
Latex Caps: A very thin, inexpensive type of cap, offers an excellent grip on the head.
Latex caps are less expensive than silicone caps and offer a better grip on the head.
However, the thin material of the cap causes them to be less durable and less comfortable than a
silicon cap. Be careful if you have latex allergies – latex caps may be a no go. They range in
price from $1-$5.
REVISION NO: PREPARED BY: VERIFIED BY: APPROVED BY:
CHERYBE P. SANTIAGO
DATE: DATE: DATE: DATE:
20
REGENCY POLYTECHNIC COLLEGE, INC.
[Link] Drive, Brgy. Morales, Purok Springs I, Koronadal City, South Cotabato, Phil., 9506
E-mail Add.: regencypolytechniccollege@[Link]/
regencypolytechniccollege@[Link]
Administration Office Tel. No.: (+83) 228-19-94/Mobile No.: (+63) 936-039-0107
Website: [Link]
Lycra Caps: Made of the same material as swimsuits, recommended for water aerobics and
other activities where the head is not submerged in the water.
Lycra caps are the most comfortable type of cap and will not squeeze the swimmer’s
head. They are made of the same material as a swimsuit and are not recommended for
competition because they will slip off. They also do not offer chlorine protectant to the hair or
reduce any drag. Lycra caps are recommended for water aerobics and other activities where the
head is not fully submerged in the water. Lycra caps range in price from $5-$10.
REVISION NO: PREPARED BY: VERIFIED BY: APPROVED BY:
CHERYBE P. SANTIAGO
DATE: DATE: DATE: DATE:
21
REGENCY POLYTECHNIC COLLEGE, INC.
[Link] Drive, Brgy. Morales, Purok Springs I, Koronadal City, South Cotabato, Phil., 9506
E-mail Add.: regencypolytechniccollege@[Link]/
regencypolytechniccollege@[Link]
Administration Office Tel. No.: (+83) 228-19-94/Mobile No.: (+63) 936-039-0107
Website: [Link]
Neoprene Caps: Used for warmth in the open water swimming.
Neoprene caps are made of the same material as wetsuits and are used to keep the head
warm. They usually come with a chin strap to cover the ears and are used for competing in open
water competitions in colder climates. The material is very thick and can feel restrictive and tight
on the head. These caps are one of the most expensive types and range from $10-$50.
Children’s Caps: Can be made of many different materials, are slightly smaller, and come in fun
colors and designs.
REVISION NO: PREPARED BY: VERIFIED BY: APPROVED BY:
CHERYBE P. SANTIAGO
DATE: DATE: DATE: DATE:
22
REGENCY POLYTECHNIC COLLEGE, INC.
[Link] Drive, Brgy. Morales, Purok Springs I, Koronadal City, South Cotabato, Phil., 9506
E-mail Add.: regencypolytechniccollege@[Link]/
regencypolytechniccollege@[Link]
Administration Office Tel. No.: (+83) 228-19-94/Mobile No.: (+63) 936-039-0107
Website: [Link]
Children’s caps can be made of all different types of materials. They are noticeably
smaller than an adult swim cap and come in an array of different designs and colors. Children’s
caps are used for beginning swim lessons and range in price from $3-$7.
Pro-Tip: I would recommend silicon caps to nearly every swimmer. They are comfortable,
long-lasting, affordable, easy to use, and fast.
There are three ways to put on a swim cap properly. First, make sure your fingernails are
trimmed so they do not tear the cap. Stick your hands inside the cap and stretch it as wide as it
will go. Place the front of the cap on your forehead and slide the cap over the rest of your head.
Tuck any remaining hair inside the cap.
Pro Tip: Keep your nails short and filed to avoid ripping your cap.
The second way is to grab the cap by the outside. Again, place the front of the cap on your
forehead and stretch it over your head and then tuck any hair inside the cap. The third way is to
enlist a friend for help. Hold the front of the cap on your forehead while the friend holds the back
and slides it over the entire head in one quick, fluid motion.
Pro Tip: If the cap is too large for your head, or if you simply want a tighter fit, you can fold
the cap inside of itself and then ask your friend for help putting it on.
Remember, it can be additionally beneficial if long hair is tied back in a bun or ponytail
and the hair is slightly damp. That will ensure a proper cap fit and comfort. Always be as gentle
as possible with your cap.
Pro Tip: A tight bun or ponytail on the top of the head can help when wearing a swim cap.
REVISION NO: PREPARED BY: VERIFIED BY: APPROVED BY:
CHERYBE P. SANTIAGO
DATE: DATE: DATE: DATE:
23
REGENCY POLYTECHNIC COLLEGE, INC.
[Link] Drive, Brgy. Morales, Purok Springs I, Koronadal City, South Cotabato, Phil., 9506
E-mail Add.: regencypolytechniccollege@[Link]/
regencypolytechniccollege@[Link]
Administration Office Tel. No.: (+83) 228-19-94/Mobile No.: (+63) 936-039-0107
Website: [Link]
With proper care, a swim cap can last for years. After each use, the cap should be
thoroughly dried with a towel and then hung up. Before storing the cap long-term, sprinkle baby
powder inside to soak up any additional moisture.
Self-Assessment Questions (SAQ)
Answer briefly the following questions:
1. What equipment do I need for swimming?
2. What is the purpose of swimming facilities?
3. Are the equipment for swimming are useful?
4. How can you explain that equipment is better to use before you swim?
5. Why swimmer needs equipment before to swim? Explain your answer.
Summary
Swimming is an activity that burns lots of calories, is easy on the joints, supports your
weight, builds muscular strength and endurance. There are even Egyptian clay seals from 4000
BC showing four swimmers doing a version of the crawl, and the most famous swimming
drawings were found in the Kebir desert and were estimated to be from around 4000 BC.
REVISION NO: PREPARED BY: VERIFIED BY: APPROVED BY:
CHERYBE P. SANTIAGO
DATE: DATE: DATE: DATE:
24
REGENCY POLYTECHNIC COLLEGE, INC.
[Link] Drive, Brgy. Morales, Purok Springs I, Koronadal City, South Cotabato, Phil., 9506
E-mail Add.: regencypolytechniccollege@[Link]/
regencypolytechniccollege@[Link]
Administration Office Tel. No.: (+83) 228-19-94/Mobile No.: (+63) 936-039-0107
Website: [Link]
According to the Encyclopedia of Traditional British Rural Sports, literature specifically related
to swimming grew in the middle ages.
Organized swimming began in the 1800s and 1900s with the creation of swimming
associations (for example, the Amateur Swimming Association in 1886) and clubs that competed
against each other. Competitive swimming continued to grow in popularity during the 1800s and
was included in the first modern Olympic Games in Athens in 1896.
Today swimming is the second most popular exercise activity in the United States, with
approximately 360 million annual visits to recreational water venues. When a swimmer is
moving through the water, the first part of their body to cut through the wave is their head. The
tight fit and a smooth surface of a swim cap lead to reduced drag and, with a swim cap on, the
water has less interaction with the head causing the swimmer to move faster.
Suggested Enrichment Activity
Give at least 5 types of swimming cap equipment in swimming and explain the role of
this equipment. Explain your answer
REFERENCE
➢ © 2019 Check fit. All Rights Reserved, [Link]
swimming/
➢ Author: Richard Weil, Med, CDE., Editor: William C. Shield Jr., MD, FACP, FACR
[Link]
wimming
➢ © 2020 Copyright SwimmerPro., [Link]
REVISION NO: PREPARED BY: VERIFIED BY: APPROVED BY:
CHERYBE P. SANTIAGO
DATE: DATE: DATE: DATE:
25