KNES 001B

De Anza College swimming logo: the words De Anza College below a line drawing of water waves and a person swimmingKNES 001B (formerly P.E. 26B) is the beginning swim class at De Anza College.

This webpage is currently set up with details for the fall quarter beginning swim class. It will be updated to winter 2020 closer to the date of the start of class, but much of it will stay the same.

Winter quarter 2020 I will teach a KNES 1B swim class Saturdays noon-1:50.

Register for KNES1B- 01L (34101)

We will be in the pool the first class (Saturday, Jan. 11), so bring your swimsuit, towel, sunscreen, (optional) swim cap.

If you read about it too late to add, please at least be enrolled at De Anza before the first class so you can add if we find we have the space.

If you have already had beginning swim, you can take aerobic swim KNES 002A-01L (34098), taught at the same time as beginning.

Enrollment and registration steps for De Anza College are at: http://www.deanza.edu/apply-and-register/

How to find the pools, sunscreen, P/NP grading, waitlists and more

are covered at

Swim classes FAQs

See also: How to get a P.E. locker at De Anza College

There is a great video of the De Anza College pool complex at https://www.youtube.com/watch?v=upsndI_J1Dg

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This page is used for messages (see below) to my KNES 001B students during quarters the class is in session. It will be updated to winter quarter closer to when the class starts.

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Fall 2019 this is the class webpage for both KNES1B AND KNES 2A.

Has it been quite awhile since you last swam, or did you forget how to swim?

Are you self-taught?

Are you comfortable in the water, but uncomfortable in deep water?

Fall, Winter and Spring quarters we have an opportunity for people to relearn to swim.

Almost all De Anza College beginning swim classes are usually taught in 6 or 7 feet deep water, not shallow water, so the course lists a ‘prerequisite’ of passing a 25 yard swim test in deep water. We will not have a deep water swim test in my Saturday beginning swim classes, (unless you want to swim in deep water) since we will have lots of shallow water available.

For beginning swim on Saturdays, with shallow water available, you do not have to know/remember how to tread water but should have some freestyle and backstroke capability. (Yes, this beginning swim class is also appropriate for people who can swim and tread water well enough to be in water that is deeper than they are tall. Again, they will take a brief swim test in deep water.)

If you are afraid of the water or have never been in a pool, or forgot how to do freestyle or backstroke, you should take Novice swimming instead.

Taking a lower level swim class is not a strict prerequisite for a higher level, you just need the skills of a better swimmer. For example, someone who was on swim team in high school and did not want to participate in the De Anza College swim team could start at De Anza with beginning swimming, but would be bored with novice swimming.

high elbow freestyle border:

The official De Anza prerequisite for KNES1B beginning swimming is:

“Prerequisite: KNES 1A or pass swimming placement test which consists of swimming 25 yards in deep water.”

Passing (or even getting an A+) in KNES 1a does not prove you have the skills to be in a KNES1B class, since it would not be fair to give a low grade to someone who came into KNES1A with fear of the water (or who had never been in a pool) if they could not swim freestyle and backstroke as proficiently at the end of the quarter as other students who come into KNES1A with some swimming skill.

The usual placement test used by most KNES 1B instructors of a deep water swim will not be needed in my Saturday swim classes, since we can use the shallow end of the pool. I’d prefer if all the students can swim across (25 yards) the shallow end of the pool showing a good freestyle stroke, with proper body position, arms out of the water on the recovery, and 25 yards on their back using either elementary backstroke or racing backstroke. (Ability at treading water and breathing to the side on freestyle is not required or expected.) I will give a swim test (not timed) the first day to see if people wanting the class are at the same level of swimming. Some quarters everyone is at least at a moderately accomplished beginning level, some quarters people are better than that, for example with high elbows on the entry. For the class as a whole to make good progress, we need to have people at about the same skill level. I will assess the overall level of skill of the class. Sometimes a few people really need to take novice (KNES 1A) swimming instead of beginning.

We intend to be in the water the first day of class, so bring your swimsuit, sunscreen, towel, (optional) cap, etc. We will need to spend a lot of time on paperwork, but hope to at least do a short swim test of freestyle and backstroke to see if if anyone would get more out of a novice swim class and make sure people who want to swim in deep water are safe there. (There might also be time for a workout of your choice after class.)

Fall 2019 I will teach one class of beginning swimming, Saturdays noon – 1:50. Aerobic swimming will be taught at the same time.

If you read about it too late to add, please at least be enrolled at De Anza before the first class so you can add if we find we have the space.

Enrollment and registration steps for De Anza College are at: http://www.deanza.fhda.edu/admissions/

210 pixel lane line with wpball:

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No, it is not too cold to take a swim class in an outdoor pool. The De Anza College pool is heated enough for seniors exercise programs. A swim cap makes you warmer and faster. You can also stay warmer (and have more modesty) with ‘rash guard’ type tight-fitting shirt, cyclists shorts, but many people just go ahead and swim. (I often wear one or two men’s ‘jammer’ long-legged swimsuits over my regular suit when I swim at 6:30 a.m. in the winter.)

below, lifeguard Samir and swimmers model warm swimwear including various coverages of rash guards and jammers:

180 pixel rash guards: eight people standing on a pool deck, wearing rash guards

Many people wear a long sleeved rashguard top and jammers (men’s longer legged swim suit) for extra sun protection, modesty or warmth.

Ladies wear them for more coverage over their regular swim suit.

Some buy a spring (short sleeve, short leg) wetsuit for warmth.

If you want full coverage of your body, including arms, legs, neck and head, I suggest searching for Muslim swimsuits or full body modesty or Islamic modesty swimsuit. You can find designs for triathletes that will not interfere with swimming movements. Unfortunately, some modest swim “costumes” do interfere. I suggest that you look for a training, competition or triathlon swim suit in one piece, without a skirt or loose top, loose legs, and without a hat brim at the top of the forehead on the head covering. The head covering / hood should not interfere with your vision to the side as you move. Some people wear a rash guard type athlete’s suit with long legs, long arms and no hood, but wear a swim cap rather than a full hood. Some are made of materials that can provide sun protection.

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When these classes are held on a weekend, please note, each first Saturday of the month there is a flea market at De Anza, (unless it is totally rained out), taking up a lot of parking space. There will be parking attendants asking for ten dollars to park, but if you have purchased a quarter-long permit and tell them you are there for a swim class, they should let you in without paying extra. DO NOT try to park in the lot on the east (Stelling road) side of the campus, there is almost always much more room, and less hassle if you park in lot E, on the other side of the PE quad. Find Lot E at: http://www.deanza.edu/maps-and-tours/documents/campusmap_20180413.pdf OR try the Flint Center parking garage, at the Stevens Creek and highway 85 corner of the campus, as even the top floor has space most Flea Market days. You will need to plan time for the walk from there, but that could be faster than driving around and around looking for a parking space.

Info about parking permits, including electric vehicle charging stations, is at: http://www.deanza.fhda.edu/parking/

Find the pools (the light blue square and rectangle in about the center) of this campus map :

http://www.deanza.edu/maps-and-tours/documents/campusmap_20180413.pdf

locker room entrance from pool:

To get from the pool deck to the locker rooms, women enter the tunnel on the RIGHT from the pool deck and go directly up to their locker room. Men enter through the LEFT entrance and go down a hall to their locker room.

Men should note that there is a storage room in the left tunnel that is accessed by both female and male personnel, and they should change clothes in the locker room, not the tunnel.

At the exterior pool end of the tunnel there are showers on the wall, especially good when the locker-rooms are closed.

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There is an Automated External Defibrillator (AED) in a white box on the wall at the south-east end of the swimming pool, the pool shallow end, where our swim class meets.

aed-at-east-end-of-De-Anza-College-swimming-pool.jpg

It could be used, by anyone trained in how to use it, to help someone who has a massive heart attack and their heart stops. Please note that when someone opens the door to the box on the wall a loud alarm goes off that does not stop when the door is shut.

For those of you already trained in how to use an AED, the model originally put at the pool deck is a little bit different than most. To turn it on you pull where it says “PULL” and when that lid lifts off you will find the pads already attached to the machine. (Many other models have you plug in the connector for the pads.)

heart start AED
 

Photos of other locations around the campus are at AED locations at De Anza College

For an introduction to CPR and the use of an AED, go to:

AED quick facts

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You need to know where these are:

After some of our class sessions I will be responsible for locking up the pool complex entrance gates. If you are in a restroom or the locker room when I lock up you need to know which exit (door/gate) you can use to get out of the complex. The doors/gates between PE buildings PE1 and PE2 are locked from the outside but have bars you can push on from the inside to get out. See buildings PE1 and PE2 at this map:

http://www.deanza.edu/maps-and-tours/documents/campusmap_20180413.pdf

And, the classroom we will be using at the start of some classes (to watch Red Cross / USA Swimming how-to-do it videos) will be PE12U. To get to it from the pool deck, you would go through the doors/gates between PE buildings PE1 and PE2, turn left and look for a door in the building on your left with stairs up to PE12U.

building with downstairs entrance to PE 12U De Anza College

(Ooooops, the tiny yellow letters in the photo above that you can barely read are where the door is.)

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Practice on a stand-up paddleboard (SUP) is optional, and not always a part of the last day of class:

woman in a lifejacket on a stand-up paddleboard at a swimming pool

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Get ready for lifeguard training.

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You do not need to buy a textbook for any class I teach. (The text costs $128.60 at the bookstore as of winter 2017.) There are some copies of the text for this class on reserve in the Learning Center. Students can share a book. If you have already purchased any version of the series, or choose to buy an older version, any version will work for this class. We will talk about this in detail the first day of class, so please put off buying the text until after the first class session.

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Homework … in a swim class??

All swim classes at De Anza share the same curriculum, (the course content, designed by De Anza College). Each instructor must teach the same set of skills and knowledge about swimming.

Homework is required by the college. A previous Dean wrote the curriculum and specified term papers. For my classes I had my students decide what would be a good length for each paper and that is what we use.

De Anza requires that swim students are taught strokes, treading water and underwater swimming, (and in higher level classes, turns and diving), and the required curriculum says that beginning and aerobic swim students will:


    Examine the global and historical development of swimming from survival to competition.

    Experiment with the laws of physics as they apply to basic swimming skills.

    Apply basic exercise physiology and nutrition to swimming.

    Analyze causes of drowning and apply safe water practices.

    and that Beginning swim students will:

    Develop and practice stroke components.

    Combine stroke components into whole swim strokes.

    Demonstrate major swim strokes for a distance of at least 50 yards.

    Demonstrate beginning skills for deep water and head first diving.

    and that Aerobic swim students will:

    Experiment with aerobic and anaerobic conditioning

    Demonstrate improvement of aerobic capacity through distance swimming.

    De Anza also specifies that there will be assignments, such as:

    Reading

    1. Assigned readings from the text book ‘Fit and Well” by Thomas Fahey et al.

    2. Review instructor generated handouts on basic swimming skills and water safety. (For this class the “handouts” are online and we will watch Red Cross/ USA Swimming how-to-swim videos.)

    Writing –

    1.Essay on one of the five components of fitness based on the textbook “Fit and Well” by Fahey et al.

    (The five components to choose from are: cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition, each a chapter in the text.)

    Again, the 250 word length of this paper was decided on by the students.

    2. (beginning swim) Establish a personal practice workout journal to compare pre- and post skill acquisition.

    (aerobic swim) Establish a personal practice journal to compare cardiovascular fitness acquisition and individual workouts.

    3.Graded comprehensive final exam based on textbook readings and handouts

    These areas would require hours of lecture to cover them as required. In an effort to be able to spend more time in the water I have developed some short online reading assignments to cover most of them.

    Relax, most of these are short assignments.

    Often the easiest way to do an assignment is to run your mouse across some of the text, copy it (click Ctrl C or Apple C on many computers) and paste it (click Ctrl V or Apple V) to a blank document on your computer. You can handwrite any assignment but it must be easily readable, so block printing is preferred and must be in letters at least as big as the type on this page.

    If you use a printer, or write with a pen, use black or dark blue ink.

    The De Anza library has a lab where you can access computers: http://www.deanza.edu/library/librarywestcomputer.html and a few laptops for loan to students: http://www.deanza.fhda.edu/library/laptop.html

    Please note: you are responsible for keeping a copy of each assignment in case the one you turn in is lost.

    No homework assignments will be turned in online.

    I do not accept early or emailed assignments.

    Fall quarter all homework must be in my possession, (not in a mailbox, etc.) by 11:50 p.m. Dec. 7, 2019.

    Ahwahnee lane line:

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    The De Anza Library has free access for current students to the New York Times. Go to the library home page: http://www.deanza.edu/library/ and click on, The New York Times. At the next screen, log in with your Portal IDs. On the next screen, create an account.

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    pool lanes with swimmers doing various strokes


    HOMEWORK

    Completed in class the first session, Saturday, Sept. 28 :

    Read the course syllabus , which has the grading standards, class rules, how to do makeups and more. You are responsible for the material in this document. (This is also known as the ‘greensheet’ in many De Anza classes.)

    Read the swim class safety rules webpage and briefly write up three new safety rules you find. If you already knew all of them, write up the three most important to you. To avoid confusion in recording your homework put your name at the top of the page, and the title safety rules.

    Note that I said briefly write up; these assignments do not require paragraphs and paragraphs of verbose prose.

    After class, start your personal practice journal (described in the course syllabus).

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    Reading on preventing swimmer’s ear and cramps, with no writing assignment required:

    http://www.cdc.gov/healthywater/swimming/rwi/illnesses/swimmers-ear-prevention-guidelines.html

    STOP THAT CRAMP! 4 causes — and solutions — for muscle cramps during exercise

    http://www.usms.org/articles/articledisplay.php?aid=1322

    You should remove your piercings… optional reading: body piercings and lifeguards: http://www.aquaticsintl.com/lifeguards/saving-your-skin.aspx

    Along with the stretches we will try in class, this could also help:

    U.S. Masters Swimming has tips for stretching for swimmers.

    https://www.usms.org/fitness-and-training/articles-and-videos/articles/what-swimmers-should-know-to-develop-a-stretching-routine

    http://www.berkeleywellness.com/fitness/exercise/article/3-great-back-stretches

    http://www.berkeleywellness.com/fitness/active-lifestyle/lists/7-smart-stretching-tips-/slideid_206

    U.C. Berkeley Wellness, in Exercise Away Your (lower) Back Pain http://www.berkeleywellness.com/fitness/injury-prevention/exercise/article/exercise-away-your-back-pain says: “Walking is also good for the back, as is swimming (avoid the butterfly and breast stroke, which can put excessive strain on the lower back).”

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    Each swim class at De Anza includes curriculum about hydrodynamics, some of which we usually discuss the first day of class.

    “A. Experiment with the laws of physics as they apply to basic (or beginning, intermediate or advanced) swim skills.
    1. Archimedes’ principle – the human body in relation to water density
    2. Buoyancy, specific gravity, and displacement
    a. Fat versus muscle in determining flotation capability
    b. Male vs. female
    c. Center of mass vs. center of buoyancy and equilibrium
    d. Supine floating versus prone floating
    3. Drag and resistance – form drag, wave drag, and frictional drag
    4. Efficient versus inefficient body movement while in water – streamlining the body
    5. Bernoulli’s theorem and laminar flow – lift
    6. Conservation of momentum, laws of inertia, acceleration, action and reaction, and levers”

    We review the above mostly by applying the theories to swim skills, thinking about why, for example, when people swim underwater with straight arm pulls it is not as effective as with a bent arm pull. Each class usually tries an experiment with floating (or not floating so well) and discusses why some people float horizontally, some diagonally, and some vertically. Most classes do at least one experiment with the laws of physics.

    Pages 65 to 76 – of the American Red Cross Swimming and Water Safety Manual
    https://www.redcross.org/content/dam/redcross/atg/PDF_s/SwimmingWaterSafety.pdf#

    are the chapter on Hydrodynamics, with details about the laws of physics and swimming. Rather than taking time to cover all of it in class (and certainly not trying in the pool all the experiments / activities in the text), you can feel free to read more. There is not any written homework for this reading.

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    Dates / times of Active Assailant Training (Run Hide Defend presentations) will be posted here when I know them.

    Conference rooms A and B are upstairs in the Campus Center.

    A closed-captioned version of the active shooter “RUN / HIDE / FIGHT” video is at:

    https://www.youtube.com/watch?v=5mzI_5aj4Vs

    in Spanish: https://www.youtube.com/watch?v=8fgwh34h7D4&feature=youtu.be

    in Vietnamese: https://www.youtube.com/watch?v=2FPJLOWvbvw&feature=youtu.be

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    Saturday, Oct. 5

    There will be an outside group using the pools on Oct. 5, so we will meet in classroom PE12U
    We will do some skills drills, so bring a towel / blanket to lie on on the floor.

    Homework due Oct. 5:

    Read Water safety and briefly write up four new things you learned.

    If you already knew everything at that page, write up the four most important things mentioned.
    To avoid confusion in recording your homework put your name at the top of the page, and the title water safety. Please note that this Water Safety reading is different than the Swim Class Safety Rules reading everyone did the first day of class.

    optional reading: https://www.sccgov.org/sites/cpd/programs/RH/Documents/RH_Pool_Safety_Awareness_Handout.pdf

    optional reading: Signs and symptoms of a heart attack; a discussion of consciousness; how to do compressions-only-CPR if you witness the sudden collapse of an adult; elements of effective, quality CPR compressions, heart disease and notes on how to call 911 are at hands only CPR

    Start reading chapters 1, 2, 3 (cardiorespiratory endurance), (4 muscular strength, muscular endurance), 5 (flexibility), 6 (body composition) and 7 (putting together a fitness program) in Fit and Well.

    At the end of the quarter you will need to turn in a 250 word Essay on one of the five components of fitness This link describes the essay and gives you sources of info on your choice of either cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, OR body composition.

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    Homework due Saturday, Oct. 12

    Read the Swim workout vocabulary webpage and briefly write up three new things you learned. If you already knew everything at that page, write up the three most important to you. To avoid confusion in recording your homework put your name at the top of the page, and the title swimming vocabulary.

    Optional: read the Swimming vocabulary webpage

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    photo below copyright by Ken Mignosa:

    cat exiting pool cover by Ken Mignosa 80 pixels:

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    Homework due Saturday, Oct. 19

    Read History of swimming section webpage through to History of aquatics not yet in the curriculum and briefly write up three new things you learned. If you already knew everything at that page, write up the three most important to you. To avoid confusion in recording your homework put your name at the top of the page, and the title History of swimming.

    AND

    Read: How to rescue a drowning victim using a reaching assist or a shepherd’s crook and write up three new things you learned from the page.

    If you already knew everything at that page, write up the three most important things mentioned.
    To avoid confusion in recording your homework put your name at the top of the page, and the title shepherd’s crook.

    The answer to the question: How much of this homework do I have to do to get the grade I want? is at the course syllabus which has the grading standards.

    optional reading, no homework to turn in:

    rogue or sneaker waves

    blue and dark blue swimming pool

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    Sunday, Oct. 20 (or Oct. 27 if bad weather cancels the 20th), The De Anza Outdoor Club will go kayaking on Monterey Bay.

    No kayaking experience is needed for this event. The trip is designed for first timers, but people with experience kayaking also join us, especially if they want to introduce friends to kayaking. (Some students have done this trip many times!)

    13 students in kayaks in a row

    Pictures from the kayak adventure Sunday, May 12 are at: Monterey ocean kayak day trip May 2019

    This paddle can give you enough experience to volunteer at a San Francisco Bay swim race, (and decide if you want to try swimming one) such as the Golden Gate Sharkfest July 22, 2018

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    drawing of a violin and photos of Paganini Trio, used by permission of John Swensson

    Thursday, 10/24/2019, 6:30 pm to 8:30 pm

    The Outdoor Club has attended (and used as an excuse to get dressed up) this for years:

    an evening of the best music written for violin, viola and guitar. The Paganini Trio performs with “technical virtuosity and sheer bravura!”

    Jaume Torrent is a world-renowned guitarist and composer from Barcelona.

    Joseph Gold is an internationally acclaimed violinist.

    Debbie Dare has played violin and viola in cities around the world.

    This unique musical group will give a benefit performance to support scholarships for the Global Exchange Partnerships program.

    Admission is $20 for adults. Students and staff will be admitted free.”

    Did you notice the word FREE?

    We usually try to get there a bit early and sit in a group in the front-ish rows so we can easily see fingerwork on the instruments.

    No need to sign up in advance. AND yes, you can bring friends / co-workers who are not De Anza students, they will need to pay the $20 admission to benefit scholarships.

    The Visual and Performing Arts Center (VPAC), is at the north-east corner of the campus, a dark blue somewhat-rectangle at the upper right hand side of this map.

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    Homework due Saturday, Oct. 26 :

    The American Cancer Society has skin cancer prevention info at:

    http://www.cancer.org/acs/groups/cid/documents/webcontent/003184-pdf.pdf

    Read it and write up three new things you learned. If you already knew everything at that site, write up the three most important things mentioned.

    To avoid confusion in recording your homework put your name at the top of the page, and the title skin cancer.

    AND

    Read chapter 8 in Fit and Well, then apply what you learned by going to

    Go to: http://www.berkleywellness.com/healthy-eating/food/lists/14-keys-to-a-healthy-diet/slideid_190

    and briefly write up two most important rules for you.

    Then go to: http://www.berkleywellness.com/healthy-eating/supermarket-buying-guide

    choose two topics and briefly write up two new things you learned at each of the two topics. If you did not learn anything new, write up the two most important things at each of the two topics.

    To avoid confusion in recording your homework put your name at the top of the page, and the title Nutrition.

    reading with no homework to turn in:

    What to eat before a workout http://www.berkeleywellness.com/fitness/exercise/article/what-eat-workout

    optional reading, no homework to turn in:

    Optional: 18 keys to a healthy diet
    http://www.berkeleywellness.com/healthy-eating/diet-weight-loss/article/18-keys-healthy-weight-loss?

    Optional: “ . . . energy drinks have been linked in recent years with nearly three dozen deaths and hundreds of other adverse events, including seizures and cardiac arrests. There is no good reason to drink them.”

    https://www.berkeleywellness.com/healthy-eating/food/article/energy-drinks-and-heart?s

    Optional: make your own sports drink http://www.berkleywellness.com/healthy-eating/nutrition/article/make-your-own-sports-drink

    Optional: Sugary Drinks Increase Mortality Risk

    Optional: Can supplements help with colds?

    Optional: Foods that lower blood pressure
    http://www.berkeleywellness.com/healthy-eating/food/lists/foods-that-lower-blood-pressure/slideid_1392

    Optional: You don’t need to drink eight glasses of water each day: http://www.berkeleywellness.com/healthy-eating/food/article/claims-dont-hold-water

    Optional: Sneak some more fruit juice into yourself or kids: Pour several different colored 100% juices into ice cube trays and freeze. When frozen, put an assortment of different colored fruit juice cubes into a glass and pour apple juice or white grape juice or sugar-free seltzer over the cubes.

    Optional: healthy eating on a budget: https://www.choosemyplate.gov/budget

    Optional: Look up a food to get quick access to nutrition info for over 8,000 foods. You can choose and compare 2 foods. https://supertracker.usda.gov/foodapedia.aspx

    Optional: You can look up various vitamins at: http://www.berkeleywellness.com/supplements/vitamins

    Optional: studies may have put the kibosh on three common health claims made for fish oil pills

    http://www.berkeleywellness.com/supplements/other-supplements/article/3-strikes-against-omega-3-capsules?s=EFA_181030_AA1&st=email&ap=ed

    Optional: You can search the database by food item, food group, or manufacturer’s name to find the nutrient information for most food items.

    https://ndb.nal.usda.gov/ndb/

    Optional: Chocolate

    http://www.berkeleywellness.com/healthy-eating/nutrition/article/chocolate-brain

    Optional: Don’t be afraid of fruit

    http://www.berkeleywellness.com/healthy-eating/food/article/dont-be-afraid-fruit

    Optional: Caffeine, Athletic Performance, and Your Genes

    http://www.berkeleywellness.com/fitness/exercise/article/caffeine-athletic-performance-and-your-genes

    Optional: To help reduce age-related cognitive decline:

    http://www.berkeleywellness.com/healthy-mind/memory/article/mediterranean-diet-vs-cognitive-decline

    http://www.berkeleywellness.com/healthy-eating/diet-weight-loss/article/long-live-mediterranean-diet

    Photo below by lifeguard instructor George Cullison.

    Mallards in pool by George Cullison:

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    Each first Saturday of the month (including Nov. 2 and Dec. 7) there is a flea market at De Anza, (unless it is totally rained out), taking up a lot of parking space. There will be parking attendants asking for ten dollars to park, but if you have purchased a quarter-long permit and tell them you are there for a swim class, they should let you in without paying extra. DO NOT try to park in the lot on the east (Stelling road) side of the campus, there is almost always much more room, and less hassle if you park in lot E, on the other side of the PE quad. Find Lot E at: http://www.deanza.edu/maps-and-tours/documents/campusmap_20180413.pdf OR try the Flint Center parking garage, at the Stevens Creek and highway 85 corner of the campus, as even the top floor has space most Flea Market days. You will need to plan time for the walk from there, but that could be faster than driving around and around looking for a parking space.

    Homework due Saturday, Nov. 2 :

    optional reading, no homework to turn in.

    Signs and symptoms of a heart attack; a discussion of consciousness; how to do compressions-only-CPR if you witness the sudden collapse of an adult; elements of effective, quality CPR compressions, heart disease and notes on how to call 911 are at hands only CPR

    reading, no homework to turn in. These are more of the subjects in swim class syllabi that I choose to have you read about instead of spending swim class time with me lecturing on them, so we can be in the water more.

    Safe Exercise Strategies

    http://www.berkeleywellness.com/fitness/injury-prevention/lists/9-safe-exercise-strategies/slideid_304

    Getting Fit for Life

    http://www.berkeleywellness.com/fitness/active-lifestyle/article/getting-fit-life

    Should You Warm Up / Cool Down

    http://www.berkeleywellness.com/fitness/injury-prevention/article/should-you-warm-cool-down

    Why Swimming Is So Good For You

    http://www.berkeleywellness.com/fitness/active-lifestyle/article/why-swimming-so-good-you

    Finish reading chapters 1, 2, 3 (cardiorespiratory endurance), (4 muscular strength, muscular endurance), 5 (flexibility), 6 (body composition) and 7 (putting together a fitness program) in Fit and Well.

    Next week you will need to turn in a 250 word Essay on one of the five components of fitness

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    Sunday, November 3, 2019, 2:00:00 am clocks are turned backward 1 hour

    Knowing this, you can miss out on being one of the people showing up the following Monday and wondering where everyone is. (You don’t have to admit to anyone if you ever did that before.)

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    Homework due Saturday, Nov. 9 :

    Turn in the 250 word Essay on one of the five components of fitness

    The last day to drop with a “W” (withdraw) is Friday, Nov. 15 so people who want to do so should probably drop after class today, Nov. 9. After Nov. 15 it is impossible to drop quarter-length classes and people who have not been regularly attending might not have a way to catch up on attendance, especially since there are no weekday or evening swim classes with shallow water you can do makeups in. Ways to be able to repeat a class are at: repeatability.

    swimmers showing high elbows on their freestyle

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    Homework due Saturday, Nov. 16 :

    Complete the open book do-it-at-home swim class final exam.

    OOPs, if it’s been awhile since you read the text; Fit and Well text chapter notes could help you with the final.

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    No homework due Saturday, Nov. 23.

    We start class in classroom PE12U, (same classroom we met in earlier this quarter) at the north side of the pool complex,
    see map

    We will watch the videos of your strokes that I taped Nov. 16, then go to the pool.

    Since I will need to get the morning class out of the pool before I can come to the classroom, I might be late arriving.

    I scheduled most homework to be completed before the end of the quarter so you can concentrate on your other finals and since so many people need transcripts, so I can get grades in on time. I would appreciate late homework being turned in by Nov. 23.

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    No class Saturday, Nov 30, due to the Thanksgiving holiday.

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    Homework due on our last day, Saturday, Dec. 7, the personal/practice journal, if you have been keeping one.

    Please note again, all homework must be in my possession, (not in a mailbox, etc.) by 1:50 p.m. today, Dec. 7 and I do not accept emailed homework.

    Pictures from the October kayak trip are posted.

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    HLTH-057A, the De Anza class for certification in Red Cross first aid (or just to learn first aid), meets your choice of Fall, Winter or Spring quarter, for

    ONLY FOUR Friday afternoons.

    Various swim students have taken the class in anticipation of possibly becoming lifeguards. One swim student got the highest A+ in the HLTH57A class fall quarter 2018, another swim student got a perfect score on the final exam in spring 2019. There is a free download of the text available at the class webpage.

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    photos by Joyce Kuo

    photo by Joyce Kuo diver summer PE 26C D class De Anza College: a diver takes off from a three meter diving board, caught in mid air

    back flip photo by Joyce Kuo: swim student in mid air upside down during a back dive from a one meter diving board

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    2005 pool and kayaks from above:

    The De Anza Outdoor Club has a kayaking lesson in the De Anza pool each quarter on a weekend. Details and a few pictures from previous lessons are posted at:
    kayaking / canoeing lessons

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    Alcatraz Island in background, 800 swimmers in foreground

    I recommend volunteering at a Escape from Alcatraz swim BEFORE you try to swim it:

    Escape from Alcatraz ‘Sharkfest’ swim volunteering

    and participating in an Outdoor Club beginners Monterey kayak trip first will give you enough kayaking experience to volunteer.

    line of kayaks with Monterey Bay Aquarium behind them
    kayak with Monterey Bay Aquarium in background: mom and baby sea otter 300 pixels: mom and baby sea otter

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    Former De Anza student Ken Mignosa, (who yours truly trained at De Anza as a Red Cross lifeguard, mentored as a Lifeguard Instructor and then as a Lifeguard Instructor Trainer, and who I occasionally teach with in lifeguard classes at the Fremont High School pool in Sunnyvale for the California Sports Center),

    completed a 41-mile marathon swim, for 29 hours and 22 minutes, starting in Oxnard, swimming around Anacapa Island to Santa Cruz Island and then back to Oxnard on Sept. 21, 2018.

    An article in the Silicon Valley Voice
    https://www.svvoice.com/santa-clara-mans-passion-for-swimming-takes-him-into-new-waters/

    said:
    It was a swim no one had ever accomplished before and it was the second longest solo marathon swim in California Channel Islands history. . .

    Amazingly, Mignosa only began attempting marathon swims in July of 2017 at the age of 53.
    “I’d be in [the pool] for an hour or two and I didn’t feel like it was enough,” said Mignosa. He laughs and says that the other downside was having to turn around too soon.
    Now Mignosa swims in the San Francisco Bay where he only has to turn around when he’s ready to. Marathon swimmers are not allowed to use a wetsuit in challenges because it adds buoyancy to the swimmer, so Mignosa doesn’t wear one while training.
    “Ideally, anything I do for training is colder than what I do for the marathon swim,” said Mignosa. “As long as you keep moving, it tends to be okay.”
    Ken “completed the California Triple Crown in 2017 which includes a swim across Lake Tahoe, a swim from Catalina Island to the Mainland, and a swim from the Mainland to Anacapa Island . . .
    . . . Mignosa now has his sights set on completing the Triple Crown of Open Water Swimming. He has already completed two of the swims — from Catalina Island to the Mainland and the Manhattan Island Marathon Swim which takes you around Manhattan Island in New York. All that he has left is to swim the English Channel.”

    Ken told me that the English Channel swim can cost, with the required official crew in a boat nearby, as much as $10,000.

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    On a weekend, Jan. 31 to Feb. 2, 2020, THIRTIETH ANNUAL Yosemite Valley Winter Camping trip.

    Usually one of our biggest trips. Rain? Snow? Sleet? Sunshine? Raccoons (quite possibly IN the tents, but you don’t have to camp, you can get a heated tent cabin or even better overnight accommodations), Coyotes! Campfires! Night hikes, early morning hikes, long hikes to viewpoints above the valley, snowboarding, skiing, Ranger walks, Ranger snowshoe walks, ice skating, snow sculpture building. Many years we have people who have never been camping before and/or have never been in the snow. (So they’ve never been in a snowball fight, either.) Snow Camp

    Snow camp group photo 2005 120 pxls: yosemitewinter2007106 pix: groupphotowinter2004106 pxl:
    snowgroupwhatyear106pix:

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    spring 2006 flying off the surfboard: Outdoor Club surfing lessons spring quarter

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    If you would like to do some reading about swimming strokes, or swimming in general, try the American Red Cross Swimming and Water Safety Manual Its public libraries number is 797. This is the text for the Red Cross swimming teacher certification Water Safety Instructor.

    It might still be downloadable for free at:

    https://www.redcross.org/images/MEDIA_CustomProductCatalog/m3240085_SwimmingWaterSafety.pdf

    The Cooper 12 minute swim test is on page 195, where it says “The 12-minute swimming test, devised by Kenneth Cooper, M.D., is an easy, inexpensive way for men and women of all ages to test their aerobic capacity (oxygen consumption) and to chart their fitness program.”

    Red Cross swimming and water safety text cover: Red Cross swimming and water safety text coverdigital water safe manual: photo of a computer screen showing part of a digital text

    (The American Red Cross Swimming and Water Safety Manual had no index, so I wrote one: Swimming and Water Safety 2009 index).

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    cover of a red Cross lifeguard training manual showing a rescue tube floating in a pool

    To get a free download of the copyrighted 2016, released 2017 American Red Cross Lifeguarding Manual go to:

    https://www.instructorscorner.org/s/welcome

    This will get you to a page that says:

    Instructor Candidate Resources

    Instructions, course materials and resources

    Then scroll down to and click on Lifeguarding (or any other program that interests you)

    then scroll down to

    Lifeguarding Manual June 2017                 Document

    and click for the download.

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    To make it easier to find the skills sheets pages write in your Red Cross Lifeguarding Manual

    The Red Cross prerequisite swim tests are described at: Lifeguard Training FAQS That page has lots of how to pass the tests advice, including some of the standards expected by the Red Cross and is worth reading thoroughly if you are tempted to try a lifeguard class.

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    De Anza College home games usually has the dates of the campus blood drives as well links to student recitals, dance performances and art exhibitions.

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    De Anza college student success center banner 80 pixels:

    programs for student success in all kinds of classes, including tutorials, readiness, academic skills, instructional computing and more:

    http://deanza.edu/studentsuccess/

    More students qualify for financial aid than use it or even know they qualify. There are enrollment fee waivers you can apply for online which take about a week to get an answer. For all the details go to:
    http://www.deanza.fhda.edu/financialaid/index.html

    You don’t have to pay for all your classes/fees at once. De Anza has an installment payment plan that allows you to defer most of your payments. Go to: http://www.deanza.fhda.edu/registration/cashier/deferpay.html

    De Anza College offers many scholarships, some of which have few applicants!

    Check out the loot:

    http://www.deanza.edu/financialaid/scholarship.html

    The De Anza College Food Pantry (also known as the Campus Cupboard) provides food to students in need. You can get a bag of groceries with few forms to fill out. http://deanza.edu/outreach/food_pantry.html

    Various local businesses give discounts to De Anza Associated Student Body card holders. A page of discounts (mostly 10% off food) is at http://www.deanza.edu/dasb/discounts.html/index.html

    You can read the curriculum, (course outline or course content, usually designed by a division then reviewed and approved by the college) for any De Anza class at: http://ecms.deanza.edu/deptoutlinespublic.html

    De Anza College offers offers help to quit smoking http://www.deanza.edu/healthservices/quitsmoke.html

    and see:

    Third hand smoke is a lingering threat

    Exercising can help you quit smoking

    For your pet’s sake, quit smoking

    “Family Issues, romantic relationship difficulties, anxiety, stress” and other personal issues should preferably be dealt with while they are not a big deal, before they do become a big deal. “From time to time, problems of everyday living can be resolved through talking with friends, family, or someone whom we trust to help us. However, there are times when seeking help outside of one’s familiar environment might be more helpful. Psychological Services is here to meet such needs.”

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    How to tell if the lifeguards are doing their job properly

    The aim of this page is to provide swimmers, parents, child care providers and other swimming pool patrons with a few guidelines to help them determine if the lifeguards at the pool they go to are doing their jobs properly.

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    Many of my students ask me if I can teach their children to swim.

    De Anza only has swim classes for teens and adults. For swim classes for kids (infants, toddlers or children), I recommend Sharky’s Swim School in San Jose. The owner is a graduate of De Anza lifeguard training, with 25 plus years of experience teaching babies and children to swim. The pool is kept warm so you and your baby won’t be cold. https://www.facebook.com/Sharkysswim

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    I recommend that if they have the time, all my swim students should also take KNES 50A/50L, and use the Lifetime Fitness and Wellness Center.

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    toppled brick chimney USGS photo:

    As a part of preparing for PG&E power outages, rolling blackouts or lack of power after an earthquake, you can do simple, inexpensive things.

    Do it yourself earthquake preparedness

    earthquake home hazards survey

    Disaster planning

    Community Emergency Response Team training

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    When you call 911 from a land line telephone, such as in your house, you get dispatch for the city the phone (your house) is located in.
    When you call 911 from a cell phone you get the Highway Patrol at a central location.
    Sometimes, especially if you are not calling about something on the freeway/highway, it would be faster to get dispatch for the specific city the problem is happening in.
    This requires knowing the direct dial seven digit phone number for each dispatch. In Cupertino, the number to get help quicker is 299-2311.

    Direct dial emergency phone numbers for most cities in Santa Clara County, California, can be found at the Santa Clara County ARES/RACES (Amateur Radio Emergency Services/Radio Amateur Civil Emergency Services) website.

    http://www.scc-ares-races.org/dd-emer-nos.html

    San Mateo County cities (and the San Francisco airport) direct dial phone numbers can be found at:

    http://www.blackberryreact.org/smco911phones.html

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    The deadline to register to vote for any election is 11:59:59 p.m. Pacific Time on the 15th calendar day before that election. If you will be 18 years old by the election day, but are not yet 18 by the registration deadline, you can still register to vote while you are 17. If you are homeless or living out of your car you can register to vote. There is no literacy requirement. If there are a multitude of items on the ballot and you only vote on one of them, your vote will still be counted. You can register to vote online, (using a computer, iPad, tablet or smartphone) at http://registertovote.ca.gov

    blue and dark blue swimming pool

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    How to blow giant bubble rings in a swimming pool