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International Conference KNOWLEDGE-BASED ORGANIZATION
Vol. XXV No 2 2019
STUDY ON THE IMPORTANCE OF LAND-CENTERED TRAINING FOR THE
FREESTYLE SWIMMING TECHNIQUE FOR MILITARY STUDENTS
Fabiana MARTINESCU-BĂDĂLAN
“Nicolae Bălcescu” Land Forces Academy, Sibiu, Romania
martinescu_fabiana@yahoo.com
Abstract: Swimming is a very important component of the military training. This can be
proven by the fact that swimming is a beneficial sport for the human body because the joints
are not tensed like in running, increases heart rate, but also stimulates blood circulation. At
the same time, while swimming, absolutely all muscle groups are involved, which means
automatically shaping them and, over time, increasing the body’s resistance.
The study found the following:
students’ results at the 50 m freestyle swimming test are positively influenced if an
additional training program is respected;
additional physical training leads to improved performance.
Keywords: swimming, freestyle, practice, to improve
1. Introduction
”Swimming is different (...) It is what
makes it so easy to leave a comfortable bed
right before sunrise on a frozen morning or
on a choking summer day just to get to the
pool on time”[1].
In the case of the Land Forces Academy
students, swimming can be a relaxing and
restful activity after demanding courses or
military training and, at the same time, a way
of developing the physical fitness of students.
Another argument to swim is that it increases
flexibility [2] because this activity improves
mobility better than any other exercise on
land. “Since swimming is not a fountain of
cardiologic youth, a 1988 study of
cardiologists and physiologists at the
University of Texas Dallas Health and
Science Center showed that adults who did
not do regular physical activity, have
improved heart function significantly, only
within three months of starting a swimming
program.
Heart beats are slower and stronger, and
blood circulation is performed more
efficiently. Swimmers are renowned as
having lower blood pressure, slower pulse,
and greater physical activity tolerance than
other people of the same age. Above all, it
is a benefit of aerobic capacity that a mile
in the aquatic environment is equal to four
miles of running”[1].
2. Research objectives
Identifying the desire of military students to
practice swimming outside of military
physical education classes;
Student availability to follow the additional
training program;
Improving the military effort of the
students.
DOI: 10.2478/kbo-2019-0094
© 2015. This work is licensed under the Creative Commons Attribution-NonCommercial-NoDerivatives 3.0 License.
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3. Sample of research
The research was based on two samples of
students from the “Nicolae Bălcescu” Land
Forces Academy in Sibiu, the first sample
being composed of 30 students (20 years ± 1)
who were part of a trial group and the second
- a number of 30 students (20 years ± 1), but
who represented the experimental group.
The difference between these two groups is
that the students in the experimental group
have additionally participated in a land-
based training program (in the fitness gym)
respecting a centralized program, while the
students in the trial group participated only
in the military physical education classes
established in their curriculum.
4. The freestyle swimming technique
The freestyle swimming technique is
characterized by alternating vertical
movement of the lower limbs, the cyclic
movement of the upper limbs, but also their
simultaneous coordination.
Upper limb movement is done in two
distinct levels:
a) air;
b) aquatic rafting.
a) The air travel made with the arms or the
recovery phase starts when the shoulder
comes out of the water. „The maximum
point of flexion will be when the palm and
elbow reach the shoulder, a motion which
becomes easier by the gradual twisting of
the shoulder axis. After crossing the
shoulder line, the elbow begins the
extension and the arm will rotate internally
so that the palm orientation is outward,
ensuring a water entry with a minimum of
turbulence. Avoiding side pendulum scan
be done by an upright lifting of the elbow as
close to the shoulder”[3].
Rowing is a fairly complex process, which
is why it goes through several stages.
The first stage begins by inserting one of
the arms with the tip of the fingers in the
water, the elbow flexing slightly and the
palm in the prone (the movement of the
rotation of the forearm, the palm passing
inward).The order of entry into the water is
the following: fingers, palms, forearms and
arms that must penetrate through the same
spot by hitting the water with the fingers.
The second stage is performed starting with
the arm stretching under the horizontal of
the water, followed by the extension of the
elbow and the rotation of the arm until the
palm is downward.„No force will be
applied to the arm after it has entered the
water to maintain the propulsion efficiency
provided by the opposite arm that is in the
middle of the underwater path. The velocity
should decrease from the moment of water
entry to full extension, pushed forward by
the body until near the end of the
propulsive moment of the other arm.”[4]
The third stage continues the pulling
process by twisting the palm to the outside,
and when the palm is lowered, the water
grip is executed, the moment the elbow
reaches it. After their execution, traction
will take place until the palm and elbow
reach the shoulder (on the same line), the
arm being positioned at an angle of 90˚ to
the body. In traction „lowering the arm
prevents sinking of the face during the
inspiration during the position of the
opposite arm in the air. Holding and
lowering the arm positions the arm to start
the first part of the underwater propulsive
stage. Inward movement is depicted on a
semicircular trajectory and the palm travels
downward, inwardly and upwards until it
reaches the midline. In the traction phase,
the palm will slowly rotate inward, so at the
end it is oriented inward and upward. The
rotational speed of the hand from the
outside to the inside is the key to traction
efficiency”[4].
It is imperative that the swimmer co-
ordinates the upper limbs so that the arms
alternate into the water, more precisely,
when one arm enters the water, the other
end the traction. „Another important aspect
of arm co-ordination is to keep the front
arm stretched (without letting it sink) until
the arm that is pulling completes the push,
so the swimmer’s body slides in a straight
line during the push. However, this will
lead to a deceleration of the front arm
traction, but perhaps more likely to reduce
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the propulsive force that would occur if an
extended part of the front arm would be
pushed forward against the water during
the pushing of the arm that is pulling. The
deceleration recorded at end of the push
and the start of the traction is offset by the
propulsion from the traction”[4].
The co-ordination of breathing with the
movement of the arms is done in two
distinct phases, namely inspiration and
exhalation. When the arm is pulled out of
the water and the air inhalation begins,
inspiration is made, and the exhalation is
made under water when the other arm
finishes the traction and begins to push,
ending when the face approaches the
surface of the water to perform a new
inspiration. „Inspiration takes place on the
first side of the airway of the arm, and on
the second stage the face returns to the
water at the same time as the body twists.
The breathing made at the base of the bow,
made by heading forward, with the head, is
effective because it keeps the head in the
shaft and thus reduces the specific
resistance”[4].
5. Training program
For lower limbs
Squats with dumbbell at the back: 2
sets, 6 to 8 repetitions, 50 seconds break
between sets;
Squats with 2-3 kg dumbbells, from
stand out: 3 sets, 6 to 8 repetitions, 50 break
seconds between sets;
Legs flexions from the position of lying
face up: 3 sets, 6 to 8 repetitions, 45
seconds break between sets;
Tip toes elevations on the gym
equipment: 2 sets, 6 to 8 repetitions, 45
seconds break between the sets;
2-3 kg dumbbells lunges: 2 sets, 6 to 8
repetitions, 50 seconds break between sets;
Double Dutch: 3 sets, 30 repetitions,
break 50 seconds between sets.
Squats with a dumbbell at the neck: 4
sets, 10-12 repetitions, 1 minute break
between the sets;
Dumbbell lunges: 4 sets, 6 to 8
repetitions 1 minute pause;
Legs flexions from the position of lying
face up: 4 sets, 10 to 12 repetitions, 50
seconds break between sets;
Tip toes elevations on the gym
equipment: 4 sets, 10-12 repetitions, 1
minute break between the sets;
Rounded shoulder twists on the bench:
4 sets, 10 to 12 repetitions, 50 seconds
break between the sets;
Side bending with dumbbells in
standing position: 4 sets, 10-12 repetitions,
1 minute break between the sets.
Squats with dumbbell at the back: 2
sets, 8 to 10 repetitions, 45 seconds break
between the sets;
Deep support lunges with dumbbells
(one box was used as support): 4 sets, 8 to
10 repetitions, 50 seconds break between
sets;
Extensions of the leg from sitting to the
gym apparatus: 4 sets, 8 to 10 repetitions,
45 seconds break between the sets;
Hands to back lunges: 3 sets, 8 to 10
repetitions, 45 seconds break between the
sets;
Twisting lateral torsion of the trunk
with a bar on the shoulders, standing on the
bench: 4 sets, 8 to 10 repetitions;
Side bending with dumbbells in the
hands in the sitting position: 4 sets, 8 to 10
repetitions.
For the upper limbs, a circuit composed of
three TRX exercise sequences, respectively,
traction, rowing, simultaneously pushed
from the legs, biceps pushups, extension
and flexion of the arms for triceps, lifting
with arms extended towards the upper
limbs forward and up, as well as twisting,
stretching, tilting, and extensions with
difficulty.
The first sequence consists of:
Close ups: 2 sets, 6 to 8 repetitions, 1
minute break between the sets;
Biceps arm flexion: 2 sets, 6 to 8
repetitions, 45 seconds break between sets;
Flexibility and extension of triceps
arms: 2 sets, 6 to 8 repetitions, 45 seconds
break between sets;
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Shoulder elevations upwards for
shoulders: 2 sets, 6 to 8 repetitions, break
50 seconds between evenings;
Flops from palm rest to the ground: 2
sets, 6 to 8 repetitions, 1 minute break
between the evening;
Extension of the upper train -
maintaining 25-30 seconds
The second sequence contains:
Close-ups: 4 sets, 10 to 12 repetitions 1
minute break between sets;
The flexion of the forearm on the biceps
arm from a long distance: 2 sets, 10-12
repetitions, 45 seconds break between the
sets;
Flexibility and extension of the triceps
arms, from standing apart: 2 sets, 10-12
repetitions, 45 seconds break between the
sets;
Shoulder elevations upwards for
shoulders: 2 sets, 10 to 12 repetitions, break
50 seconds between sets;
Twist with the shoulder bar on the
bench: 2 sets, 10-12 repetitions, 45 seconds
break between the sets;
Flops from the palm rest to the ground
with a palm beating: 4 sets, 10-12
repetitions, 1 minute break between the
evening.
The last sequence consists of:
Close-ups: 3 sets, 8 to 10 repetitions, 1
minute break between the evening;
Flexion of the forearm on the biceps
arm, from a long distance: 3 sets, 8 to 10
repetitions, 45 seconds break between the
sets;
Flexibility and extension of triceps
arms, from stand out: 3 sets, 8 to 10
repetitions, break 45 seconds between sets;
Shoulder elevations upwards for
shoulders: 3 sets, 8 to 10 repetitions, 50
seconds break between sets;
Twisting lateral torsion of the trunk
with the shoulder bar on the bench: 4 sets, 6
to 8 repetitions, 45 seconds break between
the sets;
Extension of the upper train -
maintaining 25-30 seconds.
6. Research results
After presenting the experiment group
training program I will present recorded and
interpreted data. The data we needed to
observe an improvement in the performance
of the subjects who had undergone a more
intense training program we collected once
at the start of the study with an initial test
and then at the end of the training with a
final test.
Next I will present the results to the crawl
process:
Figure no. 1 Comparative chart of initial times with final times in the control
group for the crawl process
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Table no.1 tTestCraulGC
Figure no. 2 Comparative chart of initial times with GE final times for the crawl process
Table no.2 tTestCraulGE
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Figure no. 3Comparative chart between final control group and experimental procedures for the
crawl process
Table no.3 Test Craul TFC-TFE
Using mathematical statistics, we
performed a comparative analysis of the
two groups (control and experiment) for the
swimming process, as follows: In the case
of the crawl process:
the difference between initial testing and
final testing within the control group is:
0.52 s;
the difference between initial testing and
final testing within the experiment group
is: 2.58 s.
the coefficient of variation, after the final
test and implicitly after applying the
training programs, is 22% for the control
group and 20% for the experimental
group, which means we have two
equally homogeneous environments with
a small plus for the group experiment.
as we can see in the table above for a tst
= 3.01> T = 1.67 we can conclude that
statistically we have a significant
difference p (0.001) <0.05 so there is a
significant statistical difference.
Research conclusions
It can be seen with the graphs and the
statistical data represented that the
experimental group has a clear increase in
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the performance against the control group.
With regard to the results obtained in the
final tests, it can be noticed that again, the
subjects of the experimental group managed
to achieve better performances than those in
the control group.
These performances were achievable due to
the training program implemented for the
experimental group that was followed with
interest and maximum conscientiousness by
the subjects of this group. Using the
formulas we have used in Excel (arithmetic
mean, minimum, maximum, Student test,
etc.), a comparison can be made between
the difference between the initial test and
the final test.
Thus we can say that we have achieved the
objectives we set at the beginning of the
research, namely:
The students' availability to attend overtime
has been noticed and identified to improve
their water performance;
The ability and effort of military students to
develop;
Some factors have also been identified in
the preparation and development of
subjects, such as the maintenance of a
centralized training program.
The results of the students at the 50 m crack
test are positively influenced by the
adherence to the additional training
program. The increase in performance is
observed by decreasing the time of the
50m. crawl.
So we can conclude that additional physical
training leads to improved performance.
References
[1] T.Laughlin, J.Delves, Total Immersion, The Revolutionary Way to Swim Better, Faster
and Easier, Fireside, NY, USA, 2004, pp.10, 11
[2] J. Weineck, L’allenament. Ottimale, Calzetti Mariucci, 2001, p.66
[3] D. Ceontea, Înotul, Editura Napoca Star, Cluj-Napoca, 2008, p. 82.
[4] N.H. Pop, Curs Natație, Editura Napoca Star, Cluj-Napoca, 2010, pp. 44, 46, 48-49, 50
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