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Clothing Make sure to bring water friendly clothing on any whitewater rafting tour during the summer. If you go overboard when you are river rafting during the summertime, the best clothing to have on is a bathing suit, nylon shorts, and a t-shirt. The cover clothing will protect you. The bathing suit will come in handy if you want to go swimming during your trip. During the winter, most outfitters provide customers with a wetsuit and paddling jacket. You should bring wool socks and warm under clothing on a whitewater rafting tour to stay cozy.

You are also going to want to wear tennis shoes or river sandals on any whitewater rafting tour because you are going to step on rocks when you are getting in and out of the raft. Sandals or tennis shoes will protect your feet. Extra Preparations Even if you dont sunburn easily, make sure you bring sunscreen with you on a whitewater rafting tour. The sun can get pretty strong during the day and it will reflect off of the water, making it extra dangerous. If you havent signed up for a whitewater rafting tour that includes lunch, bring food so you can have a picnic. Most rivers are in very rustic areas so there wont be many options for eating out, if there are any at all.

What Not to Bring Avoid bringing cameras, video cameras, sunglasses, jewelry, pocket books, and keys with you. If you do, you will have to leave them with the outfitter. If you dont feel comfortable leaving your valuables with the outfitter, you should leave them locked up in your car. Your outfitter will provide you with a life jacket so no need to bring your own. Make sure to get a life jacket that fits you properly and if you need help adjusting it, dont hesitate to ask the guide of your whitewater rafting tour. A loose life jacket will not help you if you fall overboard and a tight jacket will get more and more uncomfortable as the day passes. So there you have it. A whitewater rafting tour is one of the most exciting and fulfilling ways to spend a vacation but you need to go prepared in order to have a trip that runs smoothly. Remember that with the right amount of planning and preparation, you can have a fun, hassle-free vacation.

During the winter, most outfitters provide customers with a wetsuit and paddling jacket. You should bring wool socks and warm under clothing on a whitewater rafting tour to stay cozy. You are also going to want to wear tennis shoes or river sandals on any whitewater rafting tour because you are going to step on rocks when you are getting in and out of the raft. Sandals or tennis shoes will protect your feet.

Extra Preparation

Even if you dont sunburn easily, make sure you bring sunscreen with you on a whitewater rafting tour. The sun can get pretty strong during the day and it will reflect off of the water, making it extra dangerous. If you havent signed up for a whitewater rafting tour that includes lunch, bring food so you can have a picnic. Most rivers are in very rustic areas so there wont be many options for eating out, if there are any at all.

What Not to Bring

Avoid bringing cameras, video cameras, sunglasses, jewelry, pocket books, and keys with you. If you do, you will have to leave them with the outfitter. If you dont feel comfortable leaving your valuables with the outfitter, you should leave them locked up in your car.

Your outfitter will provide you with a life jacket so no need to bring your own. Make sure to get a life jacket that fits you properly and if you need help adjusting it, dont hesitate to ask the guide of your whitewater rafting tour. A loose life jacket will not help you if you fall overboard and a tight jacket will get more and more uncomfortable as the day passes.

So there you have it. A whitewater rafting tour is one of the most exciting and fulfilling ways to spend a vacation but you need to go prepared in order to have a trip that runs smoothly. Remember that with the right amount of planning and preparation, you can have a fun, hassle-free vacation.

Life Belts and Vests

While modern practice is to teach swimming with no artificial aids to body buoyancy, various types of life belts and vests have their place as safety factors in water sports. For a number of years, a water-skiers’ life belt has been available. Fitting around the waist, it provides a measure of buoyancy and will keep the body above water. While it is small enough not to interfere with the skier’s activities, it does keep the head above water if the user should become unconscious or disabled. There are also a number of different types of inflatable belts available, usually using a carbon-dioxide container which releases the gas into the belts when the release valve is opened. Also available are several types

Artificial respiration mouth-to-mouth (mouth-to-nose) method

o “invisible” life belts which can be worn under the trunks or bathing suit and which are inflated by opening a cartridge of gas. However, none of the inflatable types of life preservers have the approval of the United States Coast Guard. The Coast Guard requires that all powered pleasure craft carry an approved vest-type life jacket or buoyant seat cushion for each person aboard the craft. The approved vest-type jackets have the advantage that they are designed to keep the head of the wearer above water. These are available in adult size and in several children’s sizes, and their use for young children is highly recommended.

First Aid

Sunburn, cuts, bruises, sprains, possible fractures, and drowning are the waterfront or water-sports hazards. A first-aid kit should be at every waterfront location and aboard every boat. At a minimum it should contain fresh first-aid supplies, adhesive bandage, sterile gauze pads, waterproof adhesive tape, triangle bandages, sunburn lotion and a warm blanket. In case of serious injury, attempts should be made to stop any bleeding, the patient should be wrapped in the blanket, and medical aid obtained.

Every person who participates in water activities should be prepared to give artificial respiration when necessary to restore breathing. The chart on pages 218 and 219 graphically details the currently approved method of artificial respiration.

Keywords: Sports, Water Sports, Skiing, Skin Diving, Scuba Diving, Kayak Surfing, Swimming

SENSIBLE precautions can do much to limit the accidents and fatalities which are an unpleasant accompaniment of the water-sports boom. Experience at Boy Scout and summer camps has indicated that the most common causes of waterfront tragedies are physical conditions such as heart diseases, epilepsy, fainting spells, and exhaustion. Failure to cling to capsized or swamped boats, and diving into shallow water, or striking underwater boulders or other obstructions, account for numerous accidents.

Water activity should be limited for individuals with a history of heart disease, epilepsy, or ear or sinus problems. Sinus and middle-ear infections are among the hazards of participation in water sports. These can be controlled if swimmers learn proper breathing from the start. Some specific safeguards are these: avoid entering the water from any height feetfirst, without holding the nose; avoid swallowing water while swimming or blowing the nose during and after swimming; avoid forceful expulsion of air while under water. Some camps observe a practice of applying a few drops of rubbing alcohol with an eye dropper to each outer ear following swimming, to aid in drying the ear passage and to prevent fungus ear infections.

Overlong immersion in water can be hazardous. Most water activities are strenuous and lower the resistance of the individual, and water temperature is an important factor in determining the safe swimming period. The ideal temperature for swimming is considered to be 78 to 80 degrees, and while individuals differ in their tolerance to water immersion, children should be limited to no more than 30 minutes in a swimming period, and 2 swimming periods during any one day. If the water temperature is 70 degrees or below, the swimming period should be reduced accordingly.

One of the cardinal rules in boating safety is “never leave the boat in case of accident.” A capsized or swamped wooden boat or canoe, or a fiberglass boat with built-in flotation, can support its passengers if they hold to the craft, keep their noses and mouths out of water, and do not try to climb aboard. If the boat is swamped topside up, the accepted practice is to put the nonswimmers or weaker swimmers inside the boat and try to “swim” it toward shore.

The bottom of any unfamiliar swimming area should be carefully examined to establish its formation and to discover any deep holes, stumps or rocks. Unless the swimming area is marked and supervised, a diving entry should never be used. It is safer to wade into the water, descend from a ladder, or use a “jump” entry. In ocean swimming, consideration should be given to undertows and the fact that offshore sand bars are highly unstable and subject to changes from tide and currents.

At the waterfront, or even in a home pool, a beginners’ area should be marked off, and very young children or nonswimmers restricted to that area. This section can be marked off by using light rope or sash cord with brightly painted wooden floats. Small metal weights can serve as anchors to keep the buoy line in place. In lakes or bays, swimming areas can be marked off by buoys. These can be oilcans painted on the outside, or glass jugs painted on the inside. A jug can easily be painted by pouring some light enamel inside, replacing the cap, and shaking and turning the jug to spread the enamel while it is drying.

The Buddy System

The buddy system is in almost universal use in camps and in larger pools for group swimming. In this system every swimmer is paired with another swimmer in his own ability group. A check is made every 10 minutes and just before all swimmers leave the water. The signal for a buddy check is generally a single blast on a whistle or horn, or a bell signal. At the signal, each pair of buddies holds hands, remains silent, not moving until they receive the O.K. in the form of 2 blasts from the whistle. During swimming, the buddies are expected to remain together, watch each other, and aid the other if he should have any difficulty. Many skin-diving groups operate on a buddy system, and a similar setup should be arranged for any large group, or even for a family outing into the water.

Keywords: Sports, Water Sports, Skiing, Skin Diving, Scuba Diving, Kayak Surfing, Swimming

The Dog Paddle

While not honored with recognition as accepted stroke, the dog paddle is an excellent first start for many swimmers. This stroke, given its name because of its resemblance to the way a dog swims, is performed by reaching forward with the arms under water while using a modified flutter kick.

Olympic Swimming

In the late nineteenth century, swimming became recognized as amateur sport in many countries. With the development and improvement of swimming pools its popularity increased, and in the first modern Olympic Games held in Athens in 1896, swimming events were included as a major competition. In 1912, swimming meets for women were added to the Olympic schedule.

At present, Olympic events comprise the following:

MEN-100 meter free style, 400 meter free style, 1,500 meter free style, 100 meter backstroke, 100 meter breaststroke, 200 meter breaststroke, 200 meter butterfly, 400 meter breast-stroke, 800 meter free-style relay, 400 meter medley relay.
WOMEN-100 meter free style, 400 meter free style, 100 meter backstroke, 100 meter butterfly, 200 meter breaststroke, 400 meter medley relay, 400 meter free style relay.

NOTE-The medley swim is a race one-fourth of the distance of which is butterfly stroke, one-fourth backstroke, one-fourth breaststroke, one-fourth crawl stroke-in that order.

Keywords: Sports, Water Sports, Skiing, Skin Diving, Scuba Diving, Kayak Surfing, Swimming

The Butterfly Stroke

The butterfly stroke is seen most often in competition, being one of the required strokes in Olympic events. In the butterfly stroke, both arms must be brought forward together over the water and brought backward simultaneously and symmetrically. The body must be kept perfectly on the breast, and both shoulders in line with the surface of the water. All movements of the feet must be executed in a simultaneous manner. Simultaneous up and down movements of the legs and feet in the vertical plane are permitted. When touching at the turn, or on finishing a race, the touch must be made with both hands simultaneously on the same level with the shoulders, in the horizontal position. Any sidestroke movement disqualifies a contestant. When a swimmer is in the underwater position at the start, when turning or during the race, he may be allowed to make one or more leg kicks.

The Backstroke

For distance swimming, the backstroke combines alternate frog kicks and strokes of the arms, extended at shoulder level and moving in an arc toward the hips. The back crawl or racing backstroke offers the advantage of speed and a face-up position for visibility.

The starting position is on the back, with the body in a sort of sitting position with arms overhead about 4 inches from the ears. The legs should be straight and almost together, toes pointed. The head should be inclined toward the chest.

For the arm pull, the palm of the hand should be turned outward for the catch, and the straight arm then pushed toward the feet and drawn to the side of the body. The stroke should not be too deep in the water, perhaps about 6 to 14 inches beneath the surface, and the pressure should be even all the way through the arm pull. When the stroke is completed, the wrist should be in a position which allows a final backward push as the hand is drawn toward the thigh. As one arm completes the motion, the other starts its stroke. The arm should be relaxed on the above-water recovery, with little finger outward and palm down toward the surface of the water.

In the leg action, the kick is from the hips with an upward and out flip of the instep, giving a kick of slightly over 12 inches. The ankles should be held loosely and the toes pointed inward. The knees should be flexed to allow the instep to lash upward and backward during the force portion of the kick. In timing, the leg kick should be 3 to each armstroke, or 6 kicks for the full armstroke cycle.

The Olympic and Amateur Athletic Union rules for backstroke in competition state:

The competitors shall line up in the water, facing the starting end, with the hands resting on the end or rail of the bath (pool) or starting grips. The feet, including the toes, shall be under the surface of the water. Standing in the gutters is prohibited.

At the signal for starting and when turning they shall push off and swim upon their backs throughout the race. The hands resting on the end or rail of the bath must not be lifted before the signal of starting. Any competitor leaving the normal position on the back before the foremost hand has touched the end of the course for the purpose of finishing shall be disqualified.

A competitor in a backstroke event must not turn over beyond the vertical toward the breast before the foremost hand has touched the end of the pool or course for the purpose of turning. A competitor violating this regulation shall be disqualified.

Keywords: Sports, Water Sports, Skiing, Skin Diving, Scuba Diving, Kayak Surfing, Swimming

The Sidestroke

The sidestroke is a relaxing swimming technique, probably best for long-distance swims and for rescue work. As the name implies, the swimmer lies in the water on whichever side is more natural and comfortable. With one ear in the water, he extends his underarm ahead of him along the surface of the water, and the upper arm alongside the top leg. At the beginning of the stroke, the reaching hand is cupped slightly and swept down to the front of the breast. At this point it meets the other hand which meanwhile has been slowly brought up in front of the chest, the hand moving edgewise to reduce water friction. At the meeting position, the force of the pull is transferred to the other cupped hand, which pushes down along the body to the top of the upper thigh. As this motion is being performed, the lower hand is returning to its extended position. The position of the “start” is held during the glide portion of each stroke.

The leg action, a scissors kick, is started with the feet together. They are moved toward the hips. When they are up as far as they can come comfortably, the feet are separated, the top leg moving forward, the lower leg backward. After the legs are separated as far as possible, they are snapped

together from this spread position in one continuous motion -in effect as i a pair of scissors was being closed. Breathing is usually effected by inhaling as the legs come together and exhaling as they separate.

The Breaststroke

This is another valuable long-distance stroke. In it, both hands must be pushed forward together from the breast, on or under the surface of the water, and brought backward simultaneously and symmetrically. The body should be kept perfectly on the breast and both shoulders in line with the surface of the water. The feet should be drawn up together, knees bent and open. The movement is a continued rounded and upward sweep of the feet, bringing the legs together. In competition, up and down movements of the legs in the vertical plane are prohibited. One part of the head should always break the surface of the water. There are 2 forms of leg action which may be utilized in the breaststroke-the whip kick and the frog kick.

In the whip kick, the stroke starts with the legs fully extended. Then the heels are drawn up toward the hips, and the knees separated just about the width of the hips. When the knees are drawn up just below the hips, the feet are turned outward, toes toward the knees, and are moved to the side until they are separated beyond the width of the hips. In a continuing motion, the feet are pressed back and down, making a circle, until the feet return to the starting position.

The frog kick starts with legs extended and feet together. Then the feet are drawn toward the body, knees spread. The legs are extended until they are in line with the thighs, and are then snapped together with a motion originating at the hips. The action of the knees and feet must always be on a level plane, with no up and down motion.

The arm action starts with arms extended overhead, palms down, and hands together. Palms are pressed outward and back slightly down until the hands are in line with the shoulders. Elbows are brought to the side, and the forearms and hands under the chest and neck. In a continuous motion, the hands are extended forward beneath the surface to the starting position. The face may be kept up at all times in this stroke, or if it is submerged on each stroke slightly, one should inhale as the head comes up when the hands are pressing down and back.

Keywords: Sports, Water Sports, Skiing, Skin Diving, Scuba Diving, Kayak Surfing, Swimming

THE ability to support oneself on the surface of the water and self-propulsion through the water without artificial aid are the basic requirements for participation in any aquatic sports. Swimming itself is generally considered one of the finest sports for developing and keeping muscular tone. It probably calls more muscles into play, with close coordination, than almost any other activity. The objective in proper swimming is to accomplish passage through the water with the least possible resistance to the ambient medium, with a minimum of splashing, and a smooth, continuous forward motion.

The Crawl

The “speed” stroke in most common use today is the Australian crawl which was developed in that country and improved in the United States. In the crawl the body is prone. Alternating overarm strokes and a flutter kick are used, and the head is turned from side to side at water level for breathing. While this is the stroke usually used in freestyle racing, it is best used by untrained swimmers only for short distances, as it can be rather tiring after a short spurt of speed. The popular 6-beat crawl is accomplished by kicking 3 times while each arm is pulling. The breathing must be synchronized with the arm and leg motions. The head should be carried so that the waterline is just above the eyes. As the arm is extended forward, the head is turned to the opposite side, and the swimmer inhales, breathing quickly through the mouth. As the face is turned downward, exhalation is through the nose and mouth while the other arm is extended and pulling.

The Trudgen Stroke

For distance swimming, the trudgen stroke is considered less tiring than the crawl and is essentially a fast stroke. It is named after John Trudgen, a British swimmer who died in 1902. Trudgen gained international fame for his swimming victories using this stroke. It became popular first in Spain, then spread to Latin America and finally to the United States. This stroke combines the arm motions of the crawl and the leg action of the sidestroke a modified scissors kick. Overarm strokes from a prone position are used, and the head remains on one side, for more natural breathing than in the crawl.

The important arm action of the trudgen is as follows: The stroke is started by pressing the arms alternately through the water with elbows straight. This motion is carried through until the elbow reaches the surface of the water close to the body. The elbow should then be lifted from the water until the hand emerges, and the hand is extended just above the surface until the arm is straight. When the hand enters the water, the arm should be pressed straight down for another stroke. As one arm presses through the water, the other reaches forward toward the start of the stroke. For the leg motion, one hip is kept about 4 inches lower than the other as the scissors kick is started. The body motion is a forward roll through the water. Co-ordination of arms and legs is important. The leg motion must be geared to the position of the hips. With the left hip low, the kick is performed as the left hand moves forward; then the legs are kept together as the right hand goes forward. With the right hip low, the reverse action is followed.

There are several variations on the basic trudgen stroke. The use of a frog kick will reduce the amount of body roll. The “double trudgen” is accomplished by using a frog or scissors kick with each armstroke. The “trudgen crawl” is a form of the stroke in which a scissors kick is used while one arm is pressing, and 2 or 4 crawl-stroke kicks are used while the other arm is pressing.

Keywords: Sports, Water Sports, Skiing, Skin Diving, Scuba Diving, Kayak Surfing, Swimming

Water Basketball

This game may be played in a pool or in shallow water. Two hoops, peach or bushel baskets, or basketball baskets, are suspended 5 feet above water, facing each other at sides of pool, or about 40 feet apart. Generally, rules of basketball apply, except that players may advance while holding ball. Tackling and ducking are considered fouls and are punished by an award of a free throw at basket from distance of 15 feet. Usually there are no out-of-bounds rules and a basket may be thrown from anywhere in the water. A basket counts 2 points and a score foul one point. It has been found that the game is less tiring if played in water not more than waist deep. An excellent game for poor or nonswimmers if played in shallow water.

Water Baseball

This game may be played in a pool, or at a beach or lake. In open water, the “diamond” is marked off by “bases” which may be stakes, or securely anchored buoys. Life preservers or seat cushions may be used for buoyed bases. In a pool, points at edge may be marked as bases; there is no need for a pitcher’s plate, as no pitcher is used. Batter knocks ball into playing “field” as he would serve a volley ball, then swims toward first base. In pool play, batter usually stands on edge of pool, serves ball, then dives into water and heads for first base. Usual rules of baseball apply from then on, except that “catcher” serves as a fourth baseman, guarding home plate. Size of playing field can vary according to age and skill of players; number of players involved can be very flexible.

Water Volley Ball

Teams in this game can depend on available supply of participants. Players are divided into 2 teams, and a strip in center of playing area may be marked off as a neutral zone-corresponding to net in on-land volley ball. If net is used, hang so that bottom is about 3 feet above water. A water-polo ball may be used; players bat it back and forth over net or neutral zone, using hands. A side loses ball if it fails to return it, if it hits net or falls in neutral zone, or if it is batted over limit lines. If serving side wins ball, it scores one point. Only serving side scores. If it loses ball, it fails to score. Game is usually played until one side scores 21 points. In pool game, teams usually rotate from deep to shallow side.

Water Punch Ball

This game calls for a bit of equipment and some construction work, but where it has been used, results seem to justify the extra effort. A heavy, taut wire is stretched about 9 feet above surface of water of pool, running length of pool down the middle. Suspended from this cable on a sliding brass ring is a standard punching bag, at the end of a 7-foot rope. Group of players is divided into 2 teams, each remaining on its side of the wire. A rope floating with wooden beads may be run on water underneath supporting wire to make team limits. Each team is given one end of pool as its goal, and object of game is to bat punching bag to that end while opposing team is trying to reach other end with bag. The game received its name because the pool in the ensuing melee looks like a veritable punch bowl. Rules may be set up to provide for rotation from deep to shallow end of pool and to limit physical contact.

Break the Balloon

Younger children will enjoy this game, which may be played at either deep or shallow end of pool, depending on water skill of participants. Necessary equipment is a supply of toy balloons. Divide players into 2 equal groups, letting them choose sides, or selecting them by age or size. One team surrounds a balloon floating on water. At a signal, team of attackers tries to break balloon, while defending team protects it. Each team can be given 2- or 3-minute attacking periods. Team which breaks balloon in shortest time, or side which breaks most balloons, wins. Referee should have a shrill whistle with which to signal a halt when play becomes over-enthusiastic, as younger players may forget objective in heat of competition and try to eliminate competitors.

Keywords: Sports, Water Sports, Skiing, Skin Diving, Scuba Diving, Kayak Surfing, Swimming

Water Box Ball

This game is played the width of pool in shallow water 3 to 4 feet in depth. The ball is made of rubber and about 7 inches in diameter. The goals-from which game gets its name-are 2 boxes facing playing area, one on each side of pool, and 3 feet back from edge. They should be about 5 feet up on a support or platform. Boxes should be a foot high, a foot deep, and about 2 feet wide. Open tops of the boxes face each other, and word GOAL may be painted inside.

Five-feet throw lines are marked parallel to sides of pool. Three or more players make up a team. The game consists of 2 halves of 7 minutes each. Object of game is to toss ball into goal. Ball must be thrown with both hands, and to be counted a fair score must hit in the back of box. Ball must be tossed from outside 5-foot throw line. Each goal counts one point.

Game is started by both teams lining up in the water at respective sides of the pool, holding the wall with one hand. The ball is thrown into center of playing area by referee at beginning of game, and after a goal is scored. No fouls are called, but any player guilty of rough play or other offense may be taken out of game.
Rules on tackling, ducking, holding, etc., should be agreed upon by players before game is started.

Uno-Goal Polo

This game proved highly popular when tried by the Department of Recreation and Parks in Los Angeles. Basically, it is a combination of basketball and water polo, and is a good game for fairly expert swimmers looking for a lead-up game before trying water polo.

A regulation water-polo ball is used in an area about 15 to 20 yards square, with water at least 3 feet deep. The goal is an inflated automobile inner tube. If possible, any old-style tube with as large a radius as possible should be used- a truck tube is ideal. Around goal there is an “imaginary” penalty area of 3 yards. Teams consist of 5 players and 3 substitutes. Goal tender is the only player allowed to enter penalty area or touch goal. Playing time is 20 minutes, divided into 4 5-minute quarters, with one minute between quarters and 5 minutes between halves.

At start of game, each team places one man in each corner of square playing area. Goal tenders face each other directly in front of referee who blows his whistle to signal the start and throws ball between them. Once the game is on, players may enter any part of playing area except penalty area around goal. A goal, worth 2 points, is scored when ball is thrown inside tube. No goals may be scored by goal tenders. If tie occurs at end of game, a 3-minute overtime is played. If score is still tied after overtime has been played, the first team to score a goal wins.

Following each goal, ball is dead and must be put back into play by opposing goal tender, who passes it. If ball lands within 3-yard penalty area, it must be retrieved by a goal tender who passes it out to a teammate. If ball is thrown out of playing area, referee tosses it to nearest opponent from where it left playing area.

Scored fouls count one point. An ordinary foul is called against the goal tender if he moves more than 3 yards from goal, or if he moves goal out of place as a ball is thrown toward it. Ordinary fouls are called against all players if they stand or touch bottom during deep-water play; hold ball for more than 10 seconds; hold it under water or strike it with clenched first; start play before starting whistle; delay game; hold or duck an opponent.

Penalty for an ordinary foul is a free throw to goal from place where foul occurred, taken by player from opposing team nearest the offender. All other players stay in position until ball has left his hands. Penalty for a “willful” foul is a free throw, as for an ordinary foul, and offender is removed from water, without substitution, until a goal has been scored. Willful fouls include: an ordinary foul committed deliberately; wasting time; any player except goal tender entering 3-yard area; changing position during a foul throw; goal tender interfering with a free throw; leaving field of play without permission of referee; refusing obedience to referee. A free throw which rebounds from goal remains in play.

Keywords: Sports, Water Sports, Skiing, Skin Diving, Scuba Diving, Kayak Surfing, Swimming