Freestyle, Backstroke, and Diving Study Guide

Front

What happens if your head is out of the correct position in swimming?

Back

Your body must work extra hard to compensate. For example, lifting your head in backstroke or freestyle causes your feet to sink, and lifting your head while diving results in a belly flop.

Front

Describe the flutter kick.

Back

A straight leg up and down kick originating from the hips, not the knees. Toes should be pointed, and ankles relaxed, loose, and floppy.

Front

What is the 3/1 drill?

Back

Performed with a kickboard, it involves 3 seconds on your stomach with your face in the water, then rolling to a side with your ear on your shoulder for 1 second, alternating sides. It helps prepare for freestyle.

Front

Explain the 6 kick shark fin switch drill.

Back

Lay on your side with one arm out in front and ear resting on your shoulder. Kick six times, slide top hand towards hip with bent elbow making a shark fin shape, then reach forward and switch sides. It helps prepare for freestyle.

Front

What are the key elements of freestyle swimming?

Back

Freestyle is the fastest stroke, performed in a prone position with the head down, turning to the side to breathe. It involves a flutter kick, arms entering fingers first with a bent elbow, and following a breathing pattern.

Front

Describe the backstroke technique.

Back

Performed on your back, flat, streamline, and horizontal with face out of water. Arms move continuously in opposition, straight arm out thumb first, body roll, straight arm in little finger first, and use a flutter kick.

Front

What is the recovery phase in swimming?

Back

It allows muscles to rest and relax, occurring out of the water in freestyle and backstroke.

Front

What is the power phase in swimming?

Back

The motion of pulling or pushing water that propels you forward, occurring in the water in freestyle and backstroke.

Front

What are the key elements of freestyle swimming?

Back

Face in, elbow high, turn head to side, pull back to hips.

Front

What are the key elements of backstroke swimming?

Back

Straight arm out, thumb first, roll body, arms opposite, straight arm in, pinky first.