KNES 001C

De Anza College swimming logo: the words De Anza College below a line drawing of water waves and a person swimming KNES 001C (formerly P.E. 26C) is the intermediate swimming class at De Anza. KNES 001D (formerly P.E. 26D) is the advanced swim class. KNES 002A (formerly P.E. 6G) is the aerobic swim class. In each of these students work on improving their strokes and building speed and endurance.

This page is used for messages (see below) to my KNES 001C / 1D students during quarters the class is in session.

high elbow freestyle border:

Winter quarter 2020 I will teach an intermediate (and advanced and aerobic) swim class

Saturdays from 10 to 11:50 a.m. (January 11 to March 21, 2020)

Register for

(34099) KNES-001C-01L Intermediate Swim

OR Advanced Swim KNES 1D (36090) KNES1D-01L

OR Aerobic Swim KNES 2A (34098) KNES2a-01L

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

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

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 beginning swim class and make sure people who want to swim in deep water are safe there. (There might also be time for a workout after class.)

We have the entire swimming pool, so we can use both shallow and deep water as needed.

You might have your own lane for workouts, but at least you will probably only have to share with one other swimmer.

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

are covered at

Swim classes FAQs

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

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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The first day of class I 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 get in shape.

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. Many students will be quite at ease in deep water. Everyone should have most freestyle and backstroke basics down.

I expect that even in an intermediate, advanced or aerobic class, many of the students will not have been doing a lot of swimming recently and might be out of shape, so there is no 500 yard prerequisite swim test. I also don’t expect all the strokes from higher level swimmers, as it has been my experience that most C/D/2A swimmers don’t have a butterfly, for example.

Most intermediate, advanced and aerobic classes have students with a wide variety of skills. Sometimes people take a different level of swim class just because it is held at the right time for their schedule. Sometimes really good swimmers take intermediate because they are afraid that advanced might be too much work.

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Get ready for lifeguard training.

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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.

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

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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New electronic pool gates surrounding the swimming pool area in the PE quad that AUTOMATICALLY open and lock up, have been installed. 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.)

This page is used for messages (see below) to my KNES 001C, and KNES 001D students during quarters the class is in session.

210 pixel lane line with wpball:

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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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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 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 Intermediate swim students will:

Practice swimming skills at the intermediate level for freestyle, backstroke, breaststroke, elementary backstroke, sidestroke, surface dives, flip turns, using longer distances and greater motor control.

Demonstrate stroke components with improved efficiency.

Improve stroke components using whole swim strokes.

Practice springboard diving and entrances at various depths

Demonstrate intermediate skills for turns, deep water, spring board diving, water safety as well as treading water with a rotary kick.

Complete a skills assessment test in which the student will perform each of the major swimming strokes, including freestyle, elementary backstroke, breaststroke, back crawl, sidestroke, butterfly, open turns and flip turns at the immediate level.

(Intermediate level course objective: Demonstrate major swim strokes for a distance of 100 yards.)

Complete various performance demonstrations and skill assessments on swim strokes and diving techniques.

Rescue breathing, CPR demonstration, and reaching assists, use of lifejackets.

and that Advanced swim students will:

Practice swimming skills at the advanced level for freestyle, backstroke, breaststroke, elementary backstroke, sidestroke, surface dives, flip turns.

Demonstrate stroke components at an advanced level

Combine stroke components into whole swim strokes.

Practice springboard diving and entrances at various depths

Demonstrate advanced skills for turns, deep water, spring board diving, water safety as well as treading water with a rotary kick.

Practice the major swimming strokes using advanced skills, distances and drills that directly pertain to the development of competitive level swimming.

Complete a skills assessment test in which the student will perform each of the major swimming strokes, including freestyle, elementary backstroke, breaststroke, back crawl, sidestroke, butterfly, open turns and flip turns at the advanced or competitive level.

(Advanced level course objective: Demonstrate major swim strokes for a distance of 200 yards.)

Complete various performance demonstrations and skill assessments on swim strokes, open turns, flip turns, diving skills, and safety techniques at a advanced or competitive level.

Rescue breathing, CPR demonstration, and reaching assists.

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 of each of the major strokes.)

3. Online review of different stroke techniques (again, we will watch Red Cross / USA Swimming how-to-swim videos of each of the major strokes).

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.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, the following 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.

Winter quarter all homework must be in my possession, (not in a campus mailbox, etc.) by 11:50 a.m. March 21, 2020.

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 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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pool lanes with swimmers doing various strokes


HOMEWORK

Completed in class the first session, January 11, 2020 :

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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Homework due Saturday, Jan. 18

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

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

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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photo below copyright by Ken Mignosa:

cat exiting pool cover by Ken Mignosa 80 pixels:

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Homework due Saturday, Jan. 25

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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No class Saturday, Feb. 1 because the De Anza College Outdoor Club will be in Yosemite National Park.

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Homework due Saturday, Feb. 8

Class will start in the classroom, PE 12U for some Red Cross / U.S.A swimming videos. 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.)

After the videos we will get in the pool.

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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No class Feb. 15 due to the holiday weekend.

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Pictures of the Outdoor Club Yosemite trip are at:

Yosemite winter trip 2020 Including some swim students.

five people in foreground, El Capitian and Half Dome behind

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The last day to drop with a “W” (withdraw) is Friday, Feb. 28 so people who want to do so should probably drop after class today, Feb. 22. After Feb. 28 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.

Saturday, Feb. 22:

We talked in class Feb. 8 about the Coronavirus. I said I would put a link to De Anza info that I mentioned:
http://www.deanza.edu/healthservices/coronavirus.html

Class will start again in the classroom, PE 12U for a Red Cross / U.S.A swimming video. 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.)

After the video we will get in the pool.

Homework due Saturday, Feb. 22:

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.

(optional reading on cutting cancer risk)

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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Homework due Saturday, Feb. 29 :

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 (again, the number of words was chosen by previous students) Essay on one of the five components of fitness

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Each first Saturday of the month (including March 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, March 7 :

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

swimmers showing high elbows on their freestyle

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Sunday, March 8, 2020, 2:00:00 am clocks are turned forward 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, March 14 :

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. I would appreciate late homework being turned in by March 14.

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Homework due on our last day, Saturday, March 21, 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 11:50 a.m. today, Match 21 and I do not accept emailed homework.

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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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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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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.redcross.org/content/dam/redcross/training-services/no-index/LG_PM_digital.pdf

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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. You can register to vote while you are 16 or 17 and you will automatically be registered to vote on your 18th birthday. 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

How to blow giant bubble rings in a swimming pool