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 is the class webpage for (quarter to be determined) 2021 beginning swim (KNES1B) and aerobic swim (KNES2A).

high elbow freestyle border:

SOME OF THIS WILL BE UPDATED CLOSER TO WHEN THE NEXT CLASS STARTS.

I am leaving a lot of info about things that I can’t yet confirm, and might change as we go along each quarter, for example, will there be or not be Flea Markets taking up space on Saturdays? And some of the projects might be changed.

(to be determined) quarter 2021 De Anza can likely have some outdoor face-to-face classes once COVID has been partially handled, and swim classes can be taught as a mostly on campus class (partially online) Saturdays.

Our Olympic-sized swimming pool, with 22 lanes, (25-yards-long) has more than adequate space for keeping people more than 6 feet apart.

See details of how we will do it at:
social distancing during swim class, here, which all students should read before the first class session if at all possible.

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

The first class we will do a short swim test of freestyle and backstroke to see the level of swimming skill people have and make sure people who want to swim in deep water are safe there. (There might also be time for an optional workout after class.)

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

Beginning swim (TBA) 2021 is
KNES001B01 ( —TBA –) 11 a.m. to 12:50 p.m. Saturdays (TBA) to (TBA), 2021.

Aerobic swim (TBA) 2021 is
KNES002A01 (—TBA —) 11 a.m. to 12:50 p.m. Saturdays (TBA) to (TBA), 2021.

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 and can’t repeat it, you can take aerobic swim, taught at the same time as beginning.

Sunscreen, P/NP grading, waitlists and more

are covered at

Swim classes FAQs

How to find the pools.

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

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

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

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The De Anza Library has free access for current students to the New York Times. Go to the library database page: https://www.deanza.edu/library/articledata.html 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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sparkling swimming pool water

The class will do a survey of what people want out of the class and what skills they have. I cover the required curriculum and try to meet people’s needs as well.

Some students want a ‘get ready for lifeguard training class’, and since I am a lifeguard instructor, I can help you work on passing all the required pre-tests for a lifeguard class, either Red Cross or YMCA as well as get some practice on lifeguard skills. Some students want to get ready to learn to scuba dive or try a triathlon. Some want a review of all the strokes, others want mostly to develop swimming endurance.

Every quarter, in every swim class I teach, I videotape at least each student’s freestyle (unless you really don’t want to be taped). People tell me they learned more from seeing their stroke than from years of swim drills.

I don’t assume that anyone has been on a swim team. I teach almost everything from scratch. You don’t have to already know how to dive into a pool or do a turn. Some beginning swim students will be quite at ease in deep water. Everyone should have most freestyle and backstroke basics down.

stripe of shimmering water

(quarter TBA) 2021 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 for everyone, just for people who want to swim in the deeper portions of the pool.

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. 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.

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.

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, or covid makes it impossible), 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.

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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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sparkling pool water

The swimming pool area in the PE quad has electronic gates that AUTOMATICALLY open and lock up. You will always be able to exit the pool area using push bars on the inside of each door.
Please make note of these times (subject to change)

M-F: open 5am – lock up 10 pm

Sat: open 7 am – lock up 2 pm

Sun: closed all day

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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. See buildings PE1 and PE2 at this map:

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

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 usually, but not always, a part of the last day of my swim classes. It is optional and will not apply to your grade.

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

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Get ready for lifeguard training.

patch that says American red cross lifeguard

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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),

No De Anza College swim classes are just lap swim. The curriculum required by the college says that ALL 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 College 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 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. You will notice that some of the reading is listed as optional. For some you are asked to read the material, but not write up anything and turn it in. Others are “homework” assignments.

    Relax, most of these are short assignments.

    Ahwahnee lane line:

    Our Saturday swim classes will be mostly taught at/in the De Anza pool, but the new format for De Anza College classes requires that they all be at least a little online, including our “Hybrid” (almost all in-person, only part online) swim class, so you will turn in homework assignments at the college Canvas page, by the date(s) listed on Canvas, not by printing pieces of paper and bringing them to class, not by email or by putting them in a mailbox on campus.

    Students receive a link to Canvas after they register for each class, on a date specified by the college. (In other words, I can’t tell you when to expect the link to Canvas, but it should be shortly before the quarter starts.)

    The Canvas pages will not be available to do the work until about a week before the class meets for the first time, but all the homework will be available at this webpage for people to read any time.

    If you want to, you can do the homework assignments listed at this webpage in advance of when they become available at the Canvas webpage, save them on your computer, then copy and paste them into Canvas. (Look below for all assignments at: CLASS CALENDAR with HOMEWORK )

    Once you have enrolled in the class and get the code, you can access all Canvas materials by going to any De Anza College webpage, and in the tool bar at the top, which should look like this:

    row of words in a computer screen

    click on the Canvas tab, which should look like this:
    the word canvas with a symbol next to it

    The left hand side bar at most Canvas class webpages for fully online classes might have many topics:

    list of words
    but you will only see a few of these at our swim class Canvas page.

    In your fully online De Anza College classes you will have group projects, class discussions, conferences, attendance at /in Canvas, but since we will meet in person at/in the De Anza College swimming pool we will do none of those activities online.

    Since we meet in person at the pool, we will also not use the usual “conversations,” “groups,” “collaborations,” or “peer reviews” that fully online classes use to talk to and work with each other online at Canvas.

    If you have questions you will not “submit” them on Canvas like you would in a totally online class, you can ask them at the pool, in person.

    Students tell me that watching these videos before they did work on Canvas helped them a lot:

    https://community.canvaslms.com/videos/1124-canvas-overview-students
    https://community.canvaslms.com/videos/3966-dashboard-overview-students
    https://community.canvaslms.com/videos/1122-assignments-overview-students
    https://community.canvaslms.com/videos/1134-quizzes-students
    https://community.canvaslms.com/videos/1123-calendar-students Please note that the most important calendar for our swim classes is not the abbreviated calendar you will find at Canvas, but rather is the one below at this webpage,

    There are also step-by-step Canvas Student Guides anyone can access to learn how this online system functions,
    https://community.canvaslms.com/docs/DOC-10701-canvas-student-guide-table-of-contents
    that show you how to perform common tasks in Canvas, from changing your profile to submitting an assignment.

    A modern computer with updated Web browsers (Firefox, Safari, or Chrome) and an Internet connection is all you need.

    Most public libraries have a few computers for people to use. The De Anza College library has a lab where you can access many computers: http://www.deanza.edu/library/librarywestcomputer.html and a few laptops for loan to students: http://www.deanza.fhda.edu/library/laptop.html

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    pool lanes with swimmers doing various strokes


    CLASS CALENDAR with HOMEWORK

    Homework is listed here for each day of class but is completed at the Canvas webpage all enrolled students will receive a link to.

    Completed before the first session,
    or if necessary for students who added too close to the first class session, or are not added before the first class, these can be completed in class during the first class session Saturday, (TBA), 2021 :

    – – – Read the Social Distancing During Swim Class webpage and take the mini-quiz at Canvas.

    – – – De Anza College swim classes have a release for all students to sign.

    Since there is no format in Canvas (where you will be completing this) for a release to be “signed,” it is there as a “quiz.”

    By answering TRUE to the swim class release quiz question at the Canvas class webpage, you are stating you agree to following the rules in the release, which you can read here.

    – – – Read the swim class safety rules webpage and go to Canvas and take the mini-quiz. It is ‘open book,’ so you can have the safety rules webpage open on another tab on your computer while you take the quiz. Because it is open book you will have one try at completing the quiz.

    – – – take the Survey of your current skills and personal goals for the class at Canvas

    – – – 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.)

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

    – – – Each swim class at De Anza includes curriculum (the subjects that are supposed to be taught in the class) about hydrodynamics, some of which we usually discuss the first day of class. A project we might have the time for the first day will be easier if you have read: You CAN Float.

    After class, start your personal practice journal, which you can read about here.

    Again, please note: if you want to you can do the homework assignments listed at this webpage in advance of when they become available at the Canvas webpage, save them on your computer, then copy and paste them into Canvas.

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    Reading with no writing assignment required:

    preventing swimmer’s ear
    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

    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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    210 pixel lane line with wpball:

    Homework for Saturday, Jan. 16

    Read ankle stretching to become a faster swimmer
    and do the improve your toe-point very quick project at Canvas.

    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.

    If you want to you can do this in advance of when it becomes available at the Canvas webpage, save it on your computer, then copy and paste it into Canvas.

    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 for Saturday, Jan. 23

    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.

    If you want to you can do this in advance of when it becomes available at the Canvas webpage, save it on your computer, then copy and paste it into Canvas.

    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, and heart disease 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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    Alcatri October 2006 swimmers still in crowd shortly after start 560 pixels:

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    Homework for Saturday, Jan. 30

    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.

    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.

    If you bring a pair of gloves you can participate if we set up a practice of using a 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

    dark and light blue pool water ripples

    Each first Saturday of the month (possibly including Feb. 6) 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 for Saturday, Feb. 6:

    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.

    (optional reading on cutting cancer risk)

    Photo below by lifeguard instructor George Cullison.

    Mallards in pool by George Cullison:

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    No class, and no homework due, college holiday, Saturday Feb. 13

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    people swimming in San Francisco Bay

    Homework for Saturday, Feb. 20 :

    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.

    The last day to drop with a “W” (withdraw) is Friday, Feb. 26, so people who want to do so should probably drop after class today. After Feb. 26 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. Ways to be able to repeat a class are at: repeatability.

     
    optional reading with no homework to turn in

    Below in a list to see if you can be tempted to read more, are subjects of articles from a NUTRITION webpage

    What to eat before a workout

    14 keys to a healthy diet

    healthy eating/supermarket buying guide

    make your own sports drink

    “ . . . 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.”

    18 keys to a healthy diet

    Sugary Drinks Increase Mortality Risk

    Can supplements help with colds?

    You don’t need to drink eight glasses of water each day

    Sneak some more fruit juice into yourself or kids

    Healthy eating on a budget

    Foods that lower blood pressure

    You can look up various vitamins

    fish oil pills

    Food Irradiation

    Chocolate

    Don’t be afraid of fruit

    Puffed Snacks: A Healthier Option?
    or are they just grownup junk food?

    Caffeine, Athletic Performance, and Your Genes

    To help reduce age-related cognitive decline

    switch good fats for bad fats

    Vitamin D and Omega-3s

    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

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    stripe of dark blue water

    Homework for Saturday, Feb. 27 :

    No homework due today at Canvas, but please note

    March 6 you will need to turn in the 250 word Essay on one of the five components of fitness

    reading, no homework to turn in. These are more of the subjects in the college swim class curriculum 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

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    swimmers showing high elbows on their freestyle

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    Homework for Saturday, March 6:

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

    Each first Saturday of the month (possibly including March 6) 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.

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    fog over colors blue and green in a narrow photo strip
    Homework for Saturday, March 13

    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.

    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.

    Please note that Your personal workout journal will be due on Canvas Saturday, March 20.

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    line of blue bubbles

    Saturday, March 20, the last day of swim class.

    Your personal workout journal is due on Canvas.

    line of bright yellow bubbles

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    HLTH-057A, the De Anza one-half-unit 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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    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 be still downloadable for free. Go to
    https://www.redcrosslearningcenter.org/s/candidate-water-safety
    scroll down to Participant Materials and click on and open Swimming and Water Safety Manual.

    The Cooper 12 minute swim test is on page 192, 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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    Get ready for lifeguard training.

    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.redcrosslearningcenter.org/s/candidate-lifeguarding

    scroll down to

    Participant Materials (Core)

    then click on and save

    Lifeguarding Manual June 2017

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

    – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

    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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    How to blow giant bubble rings in a swimming pool

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    section of US Flag stars and stripes

    If there are a multitude of items on the ballot and you only vote on one of them, your vote will still be counted.

    If you are homeless, including living out of your car, you can register to vote.

    There is no literacy requirement.

    If you are 16 or 17 years old, you can pre-register to vote and you will automatically be registered to vote on your 18th birthday.

    The main 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 are registering or re-registering less than 15 days before an election you will need to complete the same-day voter registration process and request your ballot in person at your county elections office or polling location.

    BUT you can register to vote on election day as well.

    You can register to vote online, (using a computer, iPad, tablet or smartphone) at http://registertovote.ca.gov

    There actually have been elections that ended in a tie, in part because many people did not vote.

    From Rock The Vote: “Millennials have the potential to be the largest voting bloc in our country but are voting at a fraction of their size, with an estimated 30 million young people staying home in 2012.”

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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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