Г. В. Жулкевская

SWIMMING

ПЛАВАНИЕ

для студентов II курса БГУФК

Минск

БГУФК

Pre-Reading Tasks

I. Discuss with your group-mates before you read the text:

What do you know about swimming?

II. Say in Russian:

* what you know about swimming as a popular form of recreation;

* what you know about swimming as an important international sport;

* what other water sports you know;

* what you know about swimming kicks and strokes;

* what you know about swimming competitions;

* what you know about water safety.

III. Learn the words and translate the word combinations and sentences:

swimming n плавание

e.g. Swimming is a healthy exercise.

pool n плавательный бассейн

indoor pool n закрытый бассейн

outdoor pool n открытый бассейн

e.g. Many recreation centres have an indoor or outdoor pool.

highlight n кульминационный момент

English Channel пролив Ла-Манш

Cook Strait пролив Кука

diving n прыжки в воду

springboard diving n прыжки с трамплина

platform diving n прыжки с вышки

surfing n серфинг

water skiing n воднолыжный спорт

board sailing n плавание на доске

water polo n водное поло

skuba diving n подводное плавание

synchronized swimming n синхронное плавание

emergency n опасность

improve v улучшать

heart action n работа сердца

blood circulation n кровообращение

gala n праздник

Task I. Read the text about swimming as the act of moving through water by using the arms and legs.

Swimming

Swimming is the act of moving through water by using the arms and legs. Swimming is a popular form of recreation, an important international sport, and healthy exercise.

People of all ages - from the very young to the elderly - swim for fun. Throughout the world, millions of people enjoy swimming in lakes, oceans, and rivers. Others swim in indoor or outdoor pools. Many schools, recreation centres, hotels, and private clubs have an indoor or outdoor pool. Thousands of communities provide pools for local residents. Many families even have a pool in their garden or backyard.

During the l900's, swimming has become a major competitive sport. Thousands of swimmers compete in swimming galas held by schools, colleges, and swimming clubs. The best international swimmers take part in annual competitions in many parts of the world. Swimming races have always been a highlight of the Summer Olympic Games. Many long-distance swimmers attempt such feats as swimming across the English Channel or across the Cook Strait, between the North Island and the South Island of New Zealand.

Good swimmers can also enjoy various other water sports. Such sports include springboard and platform diving, surfing, water skiing, board sailing, water polo, scuba diving, and synchronized swimming. The ability to swim well makes such sports as fishing and boating safer and more fun. Above all, the ability to swim may save a person's life if there is an emergency in the water.

Swimming is one of the best exercises for keeping physically fit. Swimming improves heart action, aids blood circulation, and helps develop firm muscles.

Vocabulary and Grammar Exercises

Ex. 1. Give the nouns corresponding to these verbs:

swim, dive, surf, ski, sail, fish, boat.

Ex. 2. Continue the lists:

Pools: indoor pool, ...

Water sports: diving, ...

Ex. 3. Replace the following Russian words and word - combinations by their English equivalents from the text:

получать удовольствие, открытый бассейн, закрытый бассейн, оздоровительный центр, местные жители, праздники, ежегодные соревнования, заплыв, прыжки в воду, подводное плавание, водное поло, синхронное плавание, работа сердца, кровяное давление, мышцы.

Ex. 4. Read the text once more and analyze the use of tenses.

Ex. 5. Insert prepositions (see the text).

1. Swimmers move __________ water __________ using the arms and legs. 2. People __________the very young __________ the elderly swim __________ fun. 3. People swim __________ lakes, oceans, and rivers. 4. Thousands __________ swimmers compete ________ swimming galas held __________ schools, colleges and swimming clubs. 5. Many long-distance swimmers attempt such feats as swimming ____________ the English Channel or ___________ the Cook Strait. 6. There is an emergancy __________ the water. 7. Swimming is one of the best exercises ____________keeping physically fit.

Speech Exercises

Ex. 6. Explain the terms used in swimming:

* swimming;

* indoor pool;

* outdoor pool;

* local residents;

* swimming galas;

* swimming races;

* long-distance swimmer.

Ex. 7. Find proof in the text to support the following statements:

1. Swimming is one of the best exercises for keeping physically fit.

2. People of all ages swim for fun.

3. Swimming has become a major competitive sport.

4. Good swimmers enjoy various water sports.

Ex. 8. What do you think about

* the effect of swimming on people?

* the construction of swimming pools?

* water sports?

* the ability to swim?

Ex. 9. Give extensive answers to these questions:

1. What is swimming? 2. What do people swim for? 3. Where do people swim? 4. When did swimming become a major competitive sport? 5. What competitions do the best swimmers take part in? 6. What other water sports do you know? 7. May the ability to swim save a person's life?

Ex. 10. Speak on the topics:

1. Swimming as the exercise for keeping people physically fit.

2. Swimming as a popular form of recreation.

3. Swimming as an important international sport.

The Basic Kicks and Strokes

Task II. Learn the words and translate the word combinations and sentences:

propel v передвигаться, перемещаться

propulsion n передвижение

kick n удар (ногой), v ударять (ногой)

flutter kick n удар ногами в кроле

breaststroke kick n толчок (отталкивание) ногами в брассе

dolphin kick n удар ногами в дельфине

scissors kick n ножницы

e.g. Kicks are the movements of the legs and feet.

stroke n стиль, способ (плавания)

e.g. Stroke is the movement combined with movements of the arms and hands.

alternately adv попеременно

e.g. The legs are alternately moved up.

bend n сгиб, v сгибать

e.g. Bend the legs at the knees!

peanut n арахис

extend v вытягивать, протягивать

e.g. The breaststroke kick begins with your legs fully extended.

rear аdv назад

e.g. The breaststroke kick begins with the toes pointed to the rear.

outwards adv наружу

e.g. Extend the feet outwards!

squeeze v сжать

e.g. Squeeze your legs together!

resemble v напоминать

e.g. The dolphin kick resembles the flutter kick.

blade n режущая поверхность ножниц

e.g. The open blades of a scissors.

snap v сводить

e.g. Snap both legs together!

the front crawl n кроль на груди (способ плавания)

e.g. The front crawl is one of the basic strokes.

the back stroke

(back crawl) n кроль на спине

e.g. The backstroke, or back crawl, is performed as you lie on your back.

the breaststroke n брасс

e.g. The breaststroke is one of the restful strokes.

the butterfly n баттерфляй

e.g. The butterfly is a difficult stroke to learn.

sidestroke n плавание способом на боку

e.g. The sidestroke is done on your side.

steady а равномерный, ровный, непрерывный

circular а кругообразный

motion n движение

e.g. In the front crawl each arm alternately moves in a steady, circular motion.

recover v выносить

e.g. In the front crawl one hand recovers forward above the water while the other pulls beneath the water.

breathe v дышать, n вдох

e.g. You lift your head above the water for a breath.

to take a breathe v вдохнуть, начать дыхание

inhale v вдыхать

e.g. You inhale through the mouth or nose.

exhale v выдыхать

e.g. You exhale through the nose or mouth.

exsequence n прежняя последовательность

glide v скользить, плыть

e.g. My arms extend for the glide.

dog paddle n кроль на груди без выноса рук (плавание

по-собачьи)

e.g. To perform the dog paddle, cup your hands and rotate them in a circular motion underwater, with one hand forward when the other one is back.

Task III. Read the text for full comprehension.

Swimming kicks and strokes

Swimmers move their legs, feet, arms, and hands in certain ways to propel themselves through the water easily and quickly. The movements of the legs and feet are called kicks. These movements combined with movements of the arms and hands are called strokes.

Swimmers use four types of kicks: (1) the flutter kick, (2) the breaststroke kick, (3) the dolphin kick, and (4) the scissors kick. Each of these kicks is used in doing one or more of the strokes.

The flutter kick is the most popular kick and the easiest for swimmers to learn. The power to do the kick should come from the upper leg. The legs are alternately moved up and down with a slightly relaxed bend at the knees. The propulsion comes from the feet as if kicking peanut butter off the toes.

The breaststroke kick begins with your legs fully extended and the toes pointed to the rear. You then bring your heels toward the hips just under the surface of the water. As your feet near the hips, bend your knees and extend them outward. Turn your ankles so the toes also point outward. Then, without pause, push your feet backward and squeeze your legs together until the toes again point to the rear.

The dolphin kick resembles the flutter kick. But in the dolphin kick, you move both of your legs up and down at the same time.

The scissors kick begins with your body turned to either side. Your legs are together and the toes pointed back. Draw your knees up and then spread your legs wide apart like the open blades of a scissors, moving your top leg forward from the hip. Then snap both legs together to their original position in a scissorslike action.

The basic strokes are (1) the front crawl, (2) the backstroke, (3) the breaststroke, (4) the butterfly, and (5) the sidestroke.

The front crawl is the fastest and most popular stroke. You move your arms in a steady, circular motion in combination with the flutter kick. One hand recovers forward above the water while the other pulls beneath the water. You breathe by turning your head to one side just as the hand on that side passes your leg. You inhale through the mouth. You exhale through the mouth or nose while keeping your face in the water.

The backstroke, or back crawl, is performed as you lie on your back. It is a restful stroke because your face is always out of the water and breathing is easy. As in the front crawl, each arm alternately moves in a steady, circular motion in and out of the water while your legs do the flutter kick.

The breaststroke is another restful stroke. It is done in combination with the breaststroke kick. You begin with your face in the water, arms and legs fully extended, and the palms facing outward. You then sweep out your arms as your hands push downward and outward. The hands continue to circle and come together under the chin. As the hands begin to push down, you lift your head for a breath. Finally, you again extend your arms and legs and glide forward. You then repeat the sequence. You make a breaststroke kick at the end of the stroke as your arms extend for the glide.

The butterfly is a difficult stroke to learn, but it is smooth and graceful if performed correctly. In this stroke, you swing both arms forward above the water and then pull them down and back to уоur legs. As your arms start to move toward your legs, you lift your head forward and take a breath. Then you dip your head into the water and exhale as your arms move forward again. You make two dolphin kicks during each complete stroke, one as your hands enter the water and the other as your arms pass under your body.

The sidestroke is done on your side, whichever side is more comfortable. Your head rests on your lower arm, which is extended ahead with the palm turned downward. The top arm is at your side. The palm of the lower hand presses down in the water until it is beneath the shoulder. At the same time, the top hand slides up to meet the lower hand. The legs do a scissors kick while the lower arm returns to an extended position and the palm of the upper hand pushes toward the feet. You then glide forward before repeating the sequence.

Swimmers use a number of other strokes besides the basic five. The most important include the dog paddle and the elementary backstroke. To perform the dog paddle, cup your hands and rotate them in a circular motion underwater, with one hand forward when the other one is back. You do a flutter kick with the dog paddle Your head remains out of the water throughout the stroke. The elementary backstroke, like the regular backstroke, is performed on your back. You bring your hands up along the sides of your body to your shoulders. Next you turn out the hands and stretch the fingers outward. Then you push your hands down and glide. Swimmers do the breast stroke kick with this stroke.

Vocabulary and Speech Exercises

Ex. 1. Put these words in the correct box:

Dog paddle, the flutter kick, the butterfly, elementary breaststroke, the breaststroke kick, the front crawl, the dolfin kick, the backcrawl, the scissors kick, the sidestroke.

Strokes	Types of kicks

Ex. 2. Find in the right hand column English equivalents for the Russian words and word-combinations given in the left hand column:

1. удар ногами a) band

2. сгибать b) squeeze

3. вытягивать с) kick

4. сжимать d) extend

5. выносить е) breath

6. дышать f) inhale

7. выдыхать g) recover

8. вдыхать h) exhale

Ex. 3. Name:

a) the basic strokes;

b) the leg and feet movements (the basic kicks).

Ex. 4. Say what you know about:

* the movements of the legs and feet in swimming;

* the basic kicks;

* the flutter kick;

* the breaststroke kick;

* the dolphin kick;

* the scissors kick;

* the front crawl;

* the backstroke;

* the breaststroke;

* the butterfly.

Ex. 5. Say what instruction would you give to a would-be sportsman
training:

a) the flutter kick.

Model: 1. Bend the legs at the knees.

2. Slightly rеlах them at the bend.

3. Move the legs alternately.

4. Move the legs as if kicking peanut butter of the toes.

b) the breaststroke kick;

c) the dolphin kick;

d) the scissors kick;

e) the front crawl;

f) the backstroke;

g) the butterfly;

h) the sidestroke;

i) the dog paddle.

Ex. 6. Retell the text. Use the following plan:

1. Movements in swimming.

2. The basic kicks.

3. The basic strokes.

4. The dog paddle and the elementary backstroke.

Swimming as a Sport

Task IV. Learn the following words and word-combinations:

long-course pool большая вода

short-course pool короткая вода

lane n дорожка

recognize v признавать

boundary n граница

float n поплавок; v держаться

на поверхности воды, всплывать

medley n комплексное плавание

medley relay n комбинированная эстафета

team relay n командная эстафета

regulation n инструкция

centre lane центральная дорожка

outside lane боковая дорожка

starter n стартовый пистолет

lane judge судья на дорожке

spot v определять

record v регистрировать, протоколировать,

записывать

electronic timing электронный хронометр

turn n поворот

lap n этап

hit n толчок

starting block старт

forcibly adv мощно

wind-up start n классический старт

grab start n греб старт

flip turn n поворот с переворотом назад

somersault turn n поворот оборотом вперед согнувшись

reverse n обратный ход

grab n захват

tug n рывок

Task V. Read the text about swimming as a sport.

Swimming as a sport

The Federation Internationale de Natation Amateur (FINA) governs international swimming and other water sports at the amateur level. The FINA consists of national associations from about 100 countries.

Swimming competitions are held in both long-course pools, which measure 50 metres long, and short-course pools, which measure 25 metres long. Long-course pools are divided into 6, 8, or 10 lanes. Short-course pools have 4, 6, or 8 lanes. Each lane measures between 2 and 2.5 metres wide. In most national championship competitions, 8 lanes must be used in both long-and short-course pools. The FINA recognizes world records set only in long-course pools.

Water in a regulation swimming pool must be at least 0.9 metres deep and have a temperature of about 26 °С. Floats called lane lines run the length of the pool. They mark lane boundaries and help keep the surface of the water calm.

Kinds of races

Swimmers participate in five kinds of races-freestyle, breaststroke, backstroke, butterfly, and individual medley. In a freestyle race, a swimmer may choose any stroke. But swimmers always use the front crawl because it is the fastest stroke. In the individual medley, athletes swim an equal distance of each of the four strokes.

In national and international competitions, individual freestyle races are held at distances of 100, 200, 400, 800, and 1,500 metres. Breaststroke, backstroke, and butterfly events are 100 and 200 metres long. The individual medley covers 200 and 400 metres.

Team relays are among the most exciting swimming races. A team consists of four swimmers, each of whom swims an equal distance. Men's and women's teams participate in a 400-metre freestyle relay, a 400-metre medley relay, and an 800-metre freestyle relay. In the medley relay, each member of the team swims a different stroke for 100 metres.

Swimming competitions

Swimming competitions are held at various levels, from local to international. So many swimmers participate in competitive swimming that qualifying times are established for large competitions. Swimmer must at least equal the qualifying times for the races that they hope to enter in order to be allowed to take part in those events.

Large competitions have several officials. The chief official is the referee. The referee supervises the other officials and makes sure that the swimmers follow regulations.

Each swimmer in a race is assigned a lane. The swimmers with the fastest qualifying times get the centre lanes, and the slowest swimmers receive the outside lanes. The race begins at the sound of the starter's gun. During the race, lane judges watch each swimmer's strokes and the turns at the end of the pool. If a judge spots an illegal stroke or turn, the swimmer is disqualified.

In many competitions, an electronic timing and judging-system determines the order of finish and each swimmer's time to 1/1,000 of a second. The system begins automatically at the starter's signal. It records the time for each swimmer as the swimmer's hand touches a plate attached to the end of the pool.

Starts and turns

A swimmer's performance in a race partly depends on the skill used in starting the race and in turning at the end of each lap. At the start of a freestyle, breaststroke, or butterfly race, a swimmer gains time by diving as far as possible through the air before hitting the water. In these races, swimmers dive off a raised starting platform. In backstroke events, they begin in the water with their back to the lane. They hold onto a starting block attached to the end of the pool. At the starting signal, with their back slightly arched, the swimmers use both feet to push off from the pool's end as forcibly as possible. Most swimmers today use the “grab stars”. It has all but replaced the older “wind-up start”.

The grab start

1. The Ready Position: The swimmer stands at the back of the top of the starting platform. When there is no platform, the swimmer stands at the ready one step back from the edge of the pool.

2. “Take Your Marks”: On this command, the swimmer steps forward without delay and places his or her feet about hip-width apart at the front edge, toes curled over the edge. Once the feet are planted firmly, the swimmer bends forward and places her hands either inboard or outboard of the feet and grasps the front edge. Note that this requires the upper body to come down close to the thighs. The head should be tucked even lower, near, or between, the knees. The legs remain relatively straight, and the hips remain high (the swimmer does NOT crouch - a common mistake by beginners).

3. The Take Off: On hearing the gun the swimmer tips her whole body briskly forward (not lower, NOT into a crouch) with the help a sudden tug of her hands and arms (hence “grab start”). Note that the head is driven lower, between the knees. At this point the “jack-knife” is complete and the swimmer is ready to explode into the lunge of the dive. It is the grab and the tipping of the body that makes the start faster from the gun than the wind-up start.

4. The Flight: Once committed, the knees bend through a few more degrees as the hands release their grip on the starting edge. The swimmer launches herself out over the water into a somewhat upward flight path. The swimmer unwinds, as it were, like a bunched-up leopard springing. The arms simply let go and move forward as illustrated. The whole action is one of diving out and over an imaginary fence a yard or two in front of, and a foot or two higher than, the starting edge.

At the “top” of the dive the thrust of the arms is stopped abruptly They shape for the entry and point downward and slightly forward, aiming at the spot where the entry will be made. A still photograph taken at this stage of the flight would show the arms at nearly a right angle to the general line of the body Then, as the swimmer begins to drop toward the water, the body pikes; the torso lines up behind the arms. A photograph would now reveal a grotesque body configuration - certainly not a streamlined shape. The angle that was at the shoulders is now at the hips. But all is not lost. The swimmer “saves” the dive by lifting her legs as she drops. The legs line up behind the torso and arms in time for the entry.

Instructor: This piking feature is a refinement. At first be satisfied if your swimmers execute the grab aspect of the take-off and do an ordinary entry.

5. The Entry and Follow Through: The objective here is to penetrate the water as cleanly as possible, with the least amount of splash, then to slide cleanly below the surface in the direction of the race. To do this the swimmer shapes, angles and curves her whole body to slip through the same “hole” in the surface. Then, by reversing the slight curve of her body the swimmer directs her momentum forward. The curved down-and-up path of this underwater path varies, depending on which stroke is called for. Freestyle swimmers and butterfly swimmers don't want to do as beep, or go as far forward below, as breaststroke swimmers. And even in the same stroke category this depth and distance will vary with the individual; heavily built swimmers may use their greater inertia to advantage and stay below longer than their smaller, lighter competitors.

Fast turns also save a swimmer time. Freestyle and backstroke swimmers use the flip, or somersault, turn. In this turn, they make an underwater somersault to reverse their direction after touching the end of the pool. Breaststroke and butterfly swimmers use an open turn, in which they keep their head above the water while reversing their direction.



Remember English Metric Conversions

You must know that:

in		inch		дюйм
yd		yard		ярд
Ft		foot		фут
mile		mile		миля

1 in = 2.54 cm

12 in = 1 ft = 30.48 cm

3 ft = 1 yd = 0.914 m

1,760 yd = 1 mile = 1.609 km

Vocabulary and Speech Exercises

Ex. 1. Match the word with its Russian equivalent:

1. pool 2. lane 3. regulation 4. float 5. medley relay 6. medley 7. lap 8. flip turn 9. somersault turn 10. reverse	а) инструкция б) бассейн в) поплавок г) дорожка д) комплексное плавание е) этап ж) поворот переворотом назад з) комбинированная эстафета и) обратный ход к) поворот оборотом вперед согнувшись

Ex. 2. Find English equivalents for the following Russian words and word-combinations:

1. поворот 2. дорожка 3. толчок 4. поплавок 5. инструкция 6. обратный ход 7. оборот вперед согнувшись 8. поворот переворотом назад 9. бассейн 10. судья на линии	a) lane b) hit c) turn d) regulation e) float f) somersault turn g) reverse h) pool i) lane judge j) flip turn

Ex. 3. Read and translate in Russian the following word-combinations:

the FINA, long-course pool, short-course pool, lane, line, front crawl, individual medley, equal distance, individual freestyle races, butterfly event, freestyle relay, medley relay, different strokes, qualifying times, chief official, outside lane, starter's gun, electronic timing and judging system, starting block, starting signal, flip turn, somersault turn, underwater somersault, open turn.

Ex. 4. Look at the picture and make inscriptions:

Swimming pools are divided into lanes for races, one lane for each swimmer. Wall targets, lane lines, and lane markers guide each swimmer. Near each end of the pool, a flag line is hung over the water to warn swimmers in backstroke races that they are approaching the end of the lane.

Ex. 5. Say what you know about:

* kinds of pools;

* long-course pool;

* short-course pool;

* the records the FINA recognize;

* water in a swimming pool;

* swimming competitions;

* starts;

* turns.

Ex. 6. Speak on the topic:

* the FINA;

* the pool at the Olympic Games;

* kinds of races;

* swimmers participation in the competitive swimming;

* the officials at swimming competitions;

* the starts in the race;

* turns in the race.

Water Safety

Task VI. Learn the following words and word-combinations:

1. lack v испытывать недостаток, нуждаться

2. drown v тонуть

3. occur v случаться

4. basic water safety rules n основные правила поведения на воде

5. life guards n спасатели

6. obstacle n препятствие

7. unprotected adv незащищенный

8. bottom n дно

9. steer v простирать

10. bobbing n ныряние

11. limply adv мягко

12. flop v погружаться в воду

13. rescue v спасать

14. life belt n спасательный пояс

15. life jacket n спасательный жилет

Task VII. Swimmers must follow the water safety rules. Read about them.

Water safety

Swimming, boating, fishing, and other water sports are among the most popular forms of recreation. Yet many people lack knowledge of water safety rules or take dangerous chances. Every year, many thousands of people die by drowning. Most of these drownings would not occur if everyone knew how to swim and observed basic water safety rules. The following discussion deals with basic rules and techniques that could save your life or help you save another person's life in an emergency.

First of all, know how to swim. Many schools and recreation centres provide swimming lessons.

Never swim alone. Always swim with a companion and know where that person is at all times. Swim only in areas protected by lifeguards.
A swimming area should be free of obstacles and the water should be clean and clear. It is dangerous to swim in an unprotected ocean, river, or lake.

Water used for diving must be deep and be clear enough to see the bottom. Look for swimmers before you dive. Plan your dive and following your entry into the water, avoid hitting the bottom by steering up with your hands out in front.

Whether you are a beginner or an experienced swimmer, a knowledge of survival bobbing can help you survive an accident or other difficulty in the water. Survival bobbing enables you to float a long time on your front while using very little energy. You fill your lungs with air and relax your body. Your arms and legs hang down limply, and your chin flops down to the chest. The air in your lungs holds your back above the water's surface. When you need a breath, you quickly exhale through the nose, lift your face out of the water, and inhale through your mouth. You then return to the restful, floating position. You can raise your mouth higher out of the water for a breath by pressing your hands down or squeezing your legs gently together.

Only a trained lifequard should attempt a swimming rescue. But even if you are a nonswimmer, you can help a swimmer who is in trouble. If the person is nearby, you can extend a board, pole, shirt, towel, or similar object and pull the swimmer to safety. But be sure to lie down or keep your body low to avoid being pulled into the water. If the swimmer is too far away to reach an object, you can throw a life belt or a life jacket, a board, or any other object that will float and support the swimmer.

Vocabulary and Speech Exercises

Ex. 1. Match the word with its Russian equivalent:

1. bottom 2. life jacket 3. life belt 4. obstacle 5. drown 6. occur 7. rescue 8. life guard 9. inhale 10. exhale	а) спасательный жилет б) тонуть в) препятствие г) дно д) спасательный пояс е) спасать ж) выдох з) вдох и) спасатель к) случаться

Ex. 2. Read and insert the missing words from the list:

alone, obstacles, swim, companion, swimmers, clean, dangerous, clear, deep, survival bobbing, lifeguards

1. First of all, know how to _______. 2. Never swim _______.
3. Always swim with a _______. 4. A swimming area should be free of _______. 5. The water should be _______ and _______. 6. It is _______ to swim in an unprotected ocean, river, or lake. 7. Water used for diving must be _________ and clear. 8. Look for _________ before you dive.
9. A knowledge of _______ can help you survive an accident or other difficulty in the water. 10. Only a trained _________ should attempt a swimming rescue.

Ex. 3. Name the most popular forms of recreation:

1.	Games
2.
3.

Ex. 4. Name basic water safety rules:

1.	First of all, know how to swim
2.
3.

Ex. 5. Say what you know about survival bobbing.

Ex. 6. Say how you can help a swimmer who is in trouble if you are a nonswimmer.

Ex. 7. Say:

* what basic water safity rules should every swimmer know;

* what water safity techniques should a beginner or an experienced swimmer know.

Ex. 8. Say what advice would you give to your swimmers in the pool before training.

NUTRITION

Task VIII. A well balanced nutritional diet is very important in preparation of a sportsman. Learn the words and word-combinations and read the text:

1. nutrition n питание

2. nutritious а питательный

3. protein n белок, протеин

4. carbohydrate n углевод

5. fat n жир

6. vitamin n витамин

7. mineral n минеральная соль (вода)

8. tissue n ткань

9. tendon n сухожилие

10. ligament n связка

11. due n причитающееся

12. undergo v испытывать, подвергаться

13. enzyme n фермент

14. coenzyme n кофермент

15. intake v поглощение, потребление

16. hydrate v гидратировать

17. serving n порция, кусок

Nutrition

Swimming involves a wide range of skills and movements that require speed, strength, power, endurance, coordination, and flexibility. In order to progress and achieve your maximum potential as a swimmer takes not only intense and focused practice sessions, but also a well balanced, nutritional diet. This means athletes should make sure they are getting the proper amounts of protein, carbohydrates, dietary fats, vitamins, minerals, and plenty of water.

Protein is primarily used to build and repair muscle tissue, tendons, and ligaments, as well as other body tissue. Athletes need to make sure they consume larger amounts of protein than normal due to the stress their body undergoes during training and competition.

Carbohydrates are a major source of energy and are especially important for athletes to be able to function at their highest level.

Fat is also a major energy reserve. Fats are essential to hormone production which serves many purposes including assisting in the repair and growth of muscle.

Minerals enable enzymes to function, producing hormones that assist in regulating body functions.

Vitamins regulate the chemical reactions of enzymes and act as coenzymes to regulate body functions.

Water is especially vital to the health of athletes. It enables chemical reactions to occur, ensuring that energy sources are fully utilized, muscles can grow and repair, and the numerous body processes can occur efficiently.

Swimmers should be sure they are consuming an above average amount of both protein and carbohydrates to ensure proper energy levels, muscle growth, and muscle repair. Nutrients intake prior to practice or a meet should be around 55 % carbohydrates, 25 % protein, and 20 % fat. The large amount of carbohydrates will provide enough energy for intense physical exertion. After a practice or a meet a meal should consist of 40 % carbohydrates, 40 % protein, and 20 % fat. The increased protein intake will provide muscles with the material for recovery, muscle growth and repair.

Calorie intake before a meet/practice: Calorie intake after a meet/practice:

Recommended fluid replacement for athletes

* Drink 1 to 2 cups of fluid at least one hour before beginning of practice or a meet.

* Drink 4 to 8 ounces of fluid for every 15 minutes during practice or a meet.

* Drink 1 to 2 cups of fluid after a meet or practice.

* Drink water consistently throughout the day to make sure body is adequately hydrated at all times.

Swimmers should also eat 2 to 3 servings of fruits and vegetables throughout the day as well as a multivitamin to maintain proper levels of vitamins and minerals that are quickly used up during intense physical exercise.

The basic swimmer's diet or the minimum a swimmer should eat each day



Food group	Representative foods	Minimum for each day
Milk and Dairy Products	milk, (skim, yogurt, cottage cheese, cheese, ice cream)	5 servings or glasses
Meat and Meat Substitutes	beef, pork, chicken, pork liver, eggs (1 each day), nuts	2 servings - 2 eggs equals one serving
Bread and Cereals	bread (whole grain), cereals (dry or cooked), rice, pasta, granola	5 servings (1 slice of bread equals 1 serving)
Vegetables	broccoli, spinach, brussel sprouts, lima beans, peas, carrots, cauliflower, corn, potatoes, cabbage, (some of these should be raw)	3 servings
Fruits	tomatoes, bananas, oranges, apples, grapes, strawberries (whole fruit or juices - the synthetic substitutes are not as good)	2 servings or glasses

Most sedentary people average three meals a day Swimmers that have been studied eat four to five meals a day. Ideally, six meals a day would be best for most swimmers for the following reasons:

1) a hard training swimmer needs 5,000 or more calories per day Obtaining this quantity in three meals is difficult without being stuffed and feeling heavy and lethargic;

2) six meals a day maintains a continued, balanced mixture of amino acids in the blood for protein synthesis;

3) this method prevents hunger;

4) it does not interfere with training because huge meals are not eaten, yet all essential nutrients are obtained;

5) small meals are faster to eat.

A six meal per day plan tied in with two daily work-outs and school attendance is shown in the Table. The quantities of food may be more than a small female swimmer needs, but would certainly not be too much for a 175 pound male. It is important to eat before the first work-out, although some athletes do not like this. For them, small but increasing quantities should be eaten over several weeks until about 350-400 calories can be tolerated shortly before training. The second meal (breakfast to the rest of society) should contain carbohydrate to replace much of that used up. Good protein is also necessary Optimal protein synthesis by cells requires the presence of a balanced blood amino acid pattern. Small frequent meals enhance this.

Six meals per day plan for elite swimmers

Time	Meal	Food eaten	Other activity
5.20 a.m	One	milk (8 oz), instant breakfast, wholewheat toast (1), orange
6-8			Training session # 1 - 5,700 m plus flexibility
8:20	Two	cheerios, hard-boiled egg, two pieces of toast and peanut butter, tomato juice (6 oz), milk (10 oz)
9-12			School
12:10 p.m.	Three	2 tuna sandwiches on wholewheat bread, raw vegetables, yogurt cup, milk (10oz)
12:30-3			School
3:20	Four	2 homemade muffins piece of cheese, banana
4:15-6:30			Training session #2 - weights and 4300 m swimming
7:00	Five	beef (4 oz.), 2 potatoes, broccoli, peas, spinach salad, milk (10 oz.), orange juice (8 oz.)
9:30	Six	ice cream with strawberries

Nutrition during competition

During the taper period and during swimming competitions, swimmers require less food because their activity is less. However, they should be even more vigilant to ensure that only quality foods are eaten. The competitive events in swimming, even the 1500m, are swum at such a fast pace that only carbohydrate is used as a fuel. Hence, swimmers should ensure that they eat a diet that contains about 50 % of the calories as carbohydrate. This means that fresh fruit, vegetables and grains are selected each day This practice will guarantee adequate carbohydrate stores and will help avoid digestive problems such as constipation.

During an actual race, the fuel used (carbohydrate) is already stored in the muscles. Some blood glucose will also be used, particularly during longer races. This means that the pre-race meal will not be a factor in the race, unless of course the wrong type of meal is eaten. The pre-race meal should:

1) be small;

2) be eaten three hours or more before the race;

3) contain simple foods only;

4) not contain fried foods;

5) be low in fat;

6) not contain “new” foods - foods to which the athlete is not accustomed;

7) not contain foods, such as raw vegetables, that are high in roughage.

Although world records by many athletes have followed pre-race meals of a bewildering variety, the following illustrates some examples that are specific to swimming.

1) Mashed potatoes, a small piece of fish, peas, milk can be eaten up to three hours a before a race;

2) pablum, milk, brown sugar can be eaten up to two hours before a race;

3) a milk chocolate bar and glass of orange juice can be eaten up to one hour before a race.

Some swimmers are said to gulp vitamin pills before a race. Others are known to take glucose in liquid or tablet form. Neither practice has any influence on the ability of the swimmer to perform well. Whatever the psychological benefit neither confers any physiological advantage.

Vocabulary and Speech Exercises

Ex. 1. Find Russian equivalents for the following English words:

1. protein 2. fat 3. carbohydrate 4. tissue 5. ligament 6. tendon 7. enzyme 8. serving 9. nutrition 10. endurance	а) жир б) ткань в) связка г) белок д) углевод е) фермент ж) сухожилие з) выносливость и) порция к) питание

Ex. 2. Translate the following words:

strength, nutrition, protein, carbohydrate, fat, vitamin, miniral, tissue, tendon, ligament, enzyme, coenzyme, serving

Ex. 3. Complete the following sentences:

1. In order to progress and achieve your maximum potential as a swimmer takes not only intense and focused practice sessions, but also ___________.

2. Swimmer should get the proper amount of protein, carbohydrates, ___________.

3. Protein is used _________.

4. Carbohydrates are a major source of __________.

5. Fats are essentional to _________.

6. Vitamins regulate __________.

7. Water enables _________.

8. Nutrients intake prior to training should be _________.

9. The larger amount of carbohydrates will provide __________.

10. After a practice or a meet a meal should consist of __________.

Ex. 4. Look at the graph and explain the difference in colorie intake before and after a meet or practice.

Ex. 5. Say:

* why a swimmer takes a well balanced nutritional diet;

* what components a well balanced nutritional diet consists of.

Speak about the role of:

* protein in nutrition of a swimmer;

* carbohydrates in nutrition of a swimmer;

* fat in nutrition of a swimmer;

* minerals and vitamins in nutrition of a swimmer.

Ex. 6. Explain why water is especially vital to the health of athletes.

Ex. 7. Recollect recommended fluid replacement for athletes.

Ex. 8. Speak on:

* nutrition of a swimmer;

* calorie intake before and after a meeting/practice;

* recommended fluid replacement for athletes.

History

Task IX. Read and learn the following words and word-combinations:

1. decline n упадок

2. fear v бояться

3. bubonic a бубонный

4. plague n чума

5. regain v приобрести вновь

6. come about неожиданный поворот событий

7. hon.sec. почетный секретарь

8. mutual a обоюдный

9. set up v учредить

10. responsible а быть звездой

Task X. Read the text “History” as fluently as you can.

History

Ancient peoples may have learned to swim by imitating the way dogs and other animals moved through water. The dog paddle was the first stroke they used. Swimming became a popular form of exercise and recreation in many ancient lands, including Assyria, Egypt, Greece, and Rome. Its popularity declined during the Middle Ages, from the A.D. 400's to the 1500's. Many people feared swimming because they thought bubonic plague and certain other diseases were spread by water. Swimming regained popularity in the early 1800's. But it was not until the British of the early 19th century popularized swimming that the sport began its full growing. Captain Mathew Webb became the first person to swim the
20-mile course across the English Channel, on August 24-25, 1875.

Organized swimming competitions became common during the mid-1800's. At that time, many swimmers used the breaststroke. A faster stroke, the Australian crawl, was developed in the late 1800's. Johnny Weissmuller, an American swimmer of the early 1900's, changed this stroke slightly. His version, now called the front crawl, is the fastest, most widely used stroke.

The Federation Internationale de Natation Amateur (FINA) was created in 1908, at the time of the first London Olympics. The founding of this important body came about by accident rather than design. The initiative came from Hearn, a former hon.sec. of the Amateur Swimming Association and, in 1908, its president. Realizing that so many representatives of various countries were in London for the Olympics, Hearn called a meeting to discuss mutual problems. This was held at the Manchester Hotel on 14 July, 1908. By its end, a world federation had been founded.

The first aims of FINA were to draw up rules for the conduct of swimming, diving, and water polo events, to set up an official list of world swimming records, and to take responsibility for the organization of the Olympic Games swimming events.

Men's international competition began in 1896 in the first modern Olympic Games. Women's competition was added in the 1912 Olympics. That year, Fanny Durack, an Australian, became the first woman to win an Olympic gold medal in swimming. Weissmuller won a total of five gold medals in the 1924 and 1928 Olympic Games. During his career, he set more than 65 United States and world records. Dawn Fraser and Murray Rose, two Australian swimmers, starred in the Olympics in the 1950's and 1960's. Fraser won the women's 100-metre freestyle race in 1956, 1960, and 1964. Rose won the men's 400-metre event in 1956 and I960, and the 1,500-metre race in 1956. In 1972, Mark Spitz of the United States won seven gold medals, more than any other athlete had ever won in a single Olympics.

Belorusian swimmers won medals in the Olympic Games too. Sergei Koplyakov won two gold and two silver medals at the Olympic Games in Montreal and Moscow. Elvira Vasilkova was a silver medallist at the distance 100-metre breaststroke and got the bronze medal with Olga Klevakina in medley relay in Moscow-80. Yelena Rudkovskaya won the gold medal in 100-metre breaststroke and the bronze medal in medley relay in 1992 in Barselona.

Tasks

I. Reread paragraph 1 and say what it is about. Entitle the paragraph. From the list below choose the heading which suits its theme best.

1. Swimming popularity.

2. The first stroke people used in swimming.

3. Fear of swimming.

4. Swimming decline.

II. Which is the most important sentence expressing the main idea in paragraph 1. It may be called “the key sentence” (summarizing the information contained in the whole paragraph). Find the “key” of paragraph 1.

III. Reread paragraph 2. What heading can you give to paragraph 2? Which suits best, in your opinion:

1. The first champion in swimming. 2. The beginning of sport.
3. Popularization of swimming. 4. Captain Mathew Webb.

IV. Reread paragraph 4. Which is the most important sentence expressing the main idea in paragraph 4? It may be called “the key sentence”. Find the key - sentence of paragraph 4.

V. Reread paragraph 5. It is about the best swimmers of the world. Find who of them is the best.

VI. Give some information about:

a) the origin of swimming; b) FINA; c) the origin of the front crawl; d) outstanding swimmers.

VII. Read the text:

Synchronized swimming

Synchronized swimming is a water sport that combines grace, rhythm, and acrobatic skills. In this sport, swimmers perform certain movements to music they have selected. They synchronize (match) the movements with the rhythm and the mood of the accompanying music.

Synchronized swimming was once called water ballet. It began as a form of exhibition swimming at water shows and remains a popular feature of such shows. In 1952, the first international rules were established for synchronized swimming as a sport. Synchronized swimming first became a medal sport in the Summer Olympic Games in 1984.

Competition is divided into solo, duet, trio, and team events. A team may have four to eight members. Each solo, duet, trio, or team event has two sections - figures and routines. Figures are acrobatic movements. Routines combine figures with swimming strokes to create various patterns. Routines in international competition have a time limit of five minutes.

More than 50 figures may be used in international competition. They are divided into two series. The second series is more difficult than the first. Swimmers must perform three figures from the first series and two from the second.

The dolphin is a commonly performed figure. Swimmers begin it by floating on their back. They then pull themselves under the water head first, make a complete circle, and return to the floating position. In the dolphin bent knee figure, swimmers bend one knee while they perform the circular movement underwater.

A panel of judges awards points for each figure and routine. After each figure, the judges mark swimmers according to the difficulty of the figure and how well they performed it. The judges give each routine two scores, one for execution and one for style. The execution score reflects the skill that swimmers showed in performing the figures and strokes. The style score includes how well the swimmers synchronized their movements with the music.

In water shows and swimming exhibitions, swimmers often base their synchronized routines on a story or a theme. For example, a team of swimmers might act out such a tale as “Alice in Wonderland” with the aid of a narrator. Or they might choose such a theme as the seasons of the year and expressively interpret the mood of each season.

Tasks

I. Divide the text into fragments in accordance with their contents. Entitle each fragment.

II. Using the material of paragraphs and your own knowledge of synchronized swimming, answer the following questions:

1. What is synchronized swimming? 2. What do swimmers do in this sport? 3. How was synchronized swimming called? 4. When did the sport begin? 5. When were the first international rules for the sport established? 6. How is the competition in synchronized swimming divided? 7. What is a limit for routines in international competition? 8. How many figures may be used in international competition? 9. What is dolphin? 10. Who judges competitions in synchronized swimming? 11. How do judges mark swimmers? 12. What do swimmers base their synchronized routines in water show and swimming exhibitions on?

III. Give the main points of the history of synchronized swimming.

IV. Write an annotation of the text.