INTERNATIONAL COASTAL CLEAN UP DAY

Thank you so much for those who took part in the International Coastal Clean Up Day on September 16 2017. Attached is a summary report of the trash collected and we hope the LGU will take a serious look on smoking & drinking along the beachfront. As reported, many glass bottles were collected along the beachfront and could be dangerous for those not wearing footwear. Anyway, I would like to once again thanks the following sponsors who helped to make this event successful...
1. Boracay Foundation Inc.
2. Jin Da Heng Shooting Range.
3. Seven Seas Property Boracay.
4. Fiesta Souvenirs.
5. Boracay Adventures Travel & Tours Inc.

I also like to thank all the hardworking ICC Coordinators for 2017...
1. CDR Desiree Segovia - Tambisaan Beach
2. CDR Randall Parker - Bulabog Beach
3. CDR Melinda Agustin - Asya Premier To Station 2
4. LCDR Alex Alamsyah - Puka Beach
5. LCDR Arnold Lamsin - Diniwid Beach
6. LT Claire Ang - Boracay Terrence - Station 2
7. LT Pepe Gantalao Jr - Iligan Beach
8. LT Fernando Sardanas - Mangrove Area
Last but not least... Thank you all volunteers who took their time off to be part of this International event but keeping Boracay clean is not an annual event but a daily event for us. Let's set good example for the younger generation to preserve what we have and restore what we lost.
Yours truly,


CAPT Peter Tay PCGA
ICC Coordinator Boracay
Director Auxiliary Squadron CGAS 609th

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WHAT ARE THE SWIMMING STROKES

Introduction to swimming

Swimming is an activity that burns lots of calories, is easy on the joints, supports your weight, builds muscular strength and endurance. It also improves cardiovascular fitness, cools you off and refreshes you in summer, and is one that you can do safely into old age. In this article, I'll review the history of swimming, the benefits, the strokes, how to get started, what to wear, the equipment you need, where to swim, and more.

What is the history of swimming?

Human beings have been swimming for millennia. According to Wikipedia, Stone Age cave drawings depict individuals swimming and there are written references in the Bible and the Greek poems "The Iliad" and "The Odyssey" dating back 1,500 to 2,000 years. There are even Egyptian clay seals from 4000 BC showing four swimmers doing a version of the crawl, and the most famous swimming drawings were apparently found in the Kebir desert and were estimated to be from around 4000 BC.

According to the Encyclopedia of Traditional British Rural Sports, literature specifically related to swimming grew in the middle ages. It is believed that the first book devoted to swimming was Colymbetes by Nicolas Wynman written in 1538, and a more widely recognized text, De Arte Nantandi, was published in Latin by Everard Digby in 1587. The encyclopedia also reports that swimming was required of knights and that Romans built bathhouses and pools in the cities they conquered to serve as social clubs and places to exercise.

Organized swimming began in the 1800s and 1900s with the creation of swimming associations (for example, the Amateur Swimming Association in 1886) and clubs that competed against each other. There are reports from that era of swimming clubs in England, France, Germany, and the United States. High-profile events also contributed to swimming's visibility. For instance, Matthew Webb swam the English Channel in 1875.
Competitive swimming continued to grow in popularity during the 1800s and was included in the first modern Olympic Games in Athens in 1896. In 1904, the Olympics in St. Louis included the 50-, 100-, 220-, 440-, 880-yard and one-mile freestyle, the 100-yard backstroke and 440-yard breaststroke, and a 4x50-yard freestyle relay.

By the 20th century, swimming had become mainstream. Indoor pools were beginning to appear, most towns with populations over 20,000 had public outdoor pools, and swimming clubs became increasingly popular for recreation. Women participated for the first time in swimming in the Olympic Games in Stockholm in 1912, and Johnny Weissmuller (considered by many authorities to be the greatest swimmer of all time and who later went on to Tarzan fame in movies) became the first person to swim 100 meters in less than one minute.

Today swimming is the second most popular exercise activity in the United States, with approximately 360 million annual visits to recreational water venues. Swim clubs, recreation centers, Y's, and many other facilities feature swimming pools. Many high schools and colleges have competitive swim teams, and of course, swimming is one of the most popular Olympic sports. Millions of Filipinos are swimming each year. Are you one of them?

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SWIMMING

Introduction to swimming

Swimming is an activity that burns lots of calories, is easy on the joints, supports your weight, builds muscular strength and endurance. It also improves cardiovascular fitness, cools you off and refreshes you in summer, and is one that you can do safely into old age. In this article, I'll review the history of swimming, the benefits, the strokes, how to get started, what to wear, the equipment you need, where to swim, and more.

What is the history of swimming?

Human beings have been swimming for millennia. According to Wikipedia, Stone Age cave drawings depict individuals swimming and there are written references in the Bible and the Greek poems "The Iliad" and "The Odyssey" dating back 1,500 to 2,000 years. There are even Egyptian clay seals from 4000 BC showing four swimmers doing a version of the crawl, and the most famous swimming drawings were apparently found in the Kebir desert and were estimated to be from around 4000 BC.

According to the Encyclopedia of Traditional British Rural Sports, literature specifically related to swimming grew in the middle ages. It is believed that the first book devoted to swimming was Colymbetes by Nicolas Wynman written in 1538, and a more widely recognized text, De Arte Nantandi, was published in Latin by Everard Digby in 1587. The encyclopedia also reports that swimming was required of knights and that Romans built bathhouses and pools in the cities they conquered to serve as social clubs and places to exercise.

Organized swimming began in the 1800s and 1900s with the creation of swimming associations (for example, the Amateur Swimming Association in 1886) and clubs that competed against each other. There are reports from that era of swimming clubs in England, France, Germany, and the United States. High-profile events also contributed to swimming's visibility. For instance, Matthew Webb swam the English Channel in 1875.
Competitive swimming continued to grow in popularity during the 1800s and was included in the first modern Olympic Games in Athens in 1896. In 1904, the Olympics in St. Louis included the 50-, 100-, 220-, 440-, 880-yard and one-mile freestyle, the 100-yard backstroke and 440-yard breaststroke, and a 4x50-yard freestyle relay.

By the 20th century, swimming had become mainstream. Indoor pools were beginning to appear, most towns with populations over 20,000 had public outdoor pools, and swimming clubs became increasingly popular for recreation. Women participated for the first time in swimming in the Olympic Games in Stockholm in 1912, and Johnny Weissmuller (considered by many authorities to be the greatest swimmer of all time and who later went on to Tarzan fame in movies) became the first person to swim 100 meters in less than one minute.

Today swimming is the second most popular exercise activity in the United States, with approximately 360 million annual visits to recreational water venues. Swim clubs, recreation centers, Y's, and many other facilities feature swimming pools. Many high schools and colleges have competitive swim teams, and of course, swimming is one of the most popular Olympic sports. Millions of Filipinos are swimming each year. Are you one of them?

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BENEFITS OF SWIMMING

What are the benefits of swimming?

There are plenty of reasons to swim! Here's a list that should get you motivated.

Low impact

There's no ground impact when you swim, and so you protect the joints from stress and strain. In fact, the Arthritis Foundation strongly recommends swimming and water activities for this reason, so much so that they sponsor water classes all over the country. Water aerobics classes are also desirable for this reason, because even if you do jump and hit the bottom of the pool, you do so with less force because you're buoyant in the water. Not only that, but if you wear or hold a flotation device during a water aerobics class, the impact is even less.

Can be continued for a lifetime

Because there's no impact with swimming, it can be continued for a lifetime.

Builds cardiorespiratory fitness

Swimming improves endurance. In one study of sedentary middle-aged men and women who did swim training for 12 weeks, maximal oxygen consumption improved 10% and stroke volume (the amount of blood pumped with each beat which indicates heart strength) improved as much as 18%.

Builds muscle mass

In a study of men who completed an eight-week swimming program, there was a 23.8% increase in the triceps muscle (the back of the arm). My take on muscle mass and swimming is that if you have been doing no resistance exercise at all and you start to swim, you will certainly get more toned and you may even gain mass like the men in this study. But even without the gain in mass, it's well worth the strength and tone that you will almost certainly gain.

An alternative when injured

When athletes are injured, particularly in the lower extremities, they are frequently told to swim to maintain their fitness level. Swimming helps them stay in shape, and it's even part of the rehabilitation. That's because the resistance of the water makes the muscles work hard without the strain or impact that is experienced on land.

It's a break from the summer heat

There's nothing like it during the hot days of summer, whether it's at the beach or in the pool. It's relaxing, the movements are smooth and rhythmic, and it's a great workout.

It's a family affair

Swimming and other water activities are something the entire family can share. With rising levels of obesity in children as well as adults in the Philippines, family physical activities and good role-modeling may be one way to stem the epidemic of inactivity and obesity facing our nation.

Burns calories

Swimming burns lots of calories, anywhere from 500-650 per hour depending on how efficiently you swim (you burn more flopping around than swimming cleanly!) and how buoyant you are (the more body fat you have, the more you float and the fewer calories it takes to swim). Very early and original research on swimming and calorie expenditure showed that swimming, regardless of the stroke, burned about 89% of the calories burned during running and 97% of the calories burned during cycling for the same time period. Stated another way, swimming burns about 11% fewer calories than running but only 3% fewer calories than biking. One important caveat about this data is that calorie expenditure is dependent on the intensity of exercise, and so it's entirely possible to burn more calories swimming than running in the same period of time as long as you swim hard enough, and particularly so if compared to running at light intensity.

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TIPS ON KEEPING YOU SWIM FIT

5 tips on keeping you Swim Fit

1. Swim slow! Yes S L O W!! try not to thrash your way down the pool; instead try to control the movements of your body in such a way that you create the least amount of SPLASH! This way you’re least likely to break the water tension as much and therefore cause less water to disturb around your body as you move through it.

2. Instead of smashing out a long hard session once a week, try swimming shorter, and more frequent sessions. You’ll improve your feel for the water, relax more and you’re more likely to concentrate on your technique. Your swimming will exponentially increase simply from exposing your body to the water for often.

3. Learn to swim other strokes besides freestyle. Why not try butterfly? Oh yes! Did you know butterfly is the best stroke to strengthen your freestyle? Adults can learn this stroke as much as kids can. We just need a little push to try something new!

4. Mix it up! Incorporate some surf swimming into your regime – moving water reminds you to stay awake in your body, rather than swimming mindless & body numbing miles of laps in the pool!

5. Try and add other forms of exercise in your weekly routine – yoga, pilates, running, cycling, surfing, SUPing etc; but if you ask Mermaid… other water sports are a really nice cross training option as you get to play in the water so much more!

Your best and most consistent swim training will always come hand in hand with swimming in a group. Try some swim squads and find the one that gives you the best vibes. It will motivate you to swim further and for longer and even try a little harder when there’s other swimmers doing the same thing as you!

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SWIMMING EQUIPMENTS

What equipment do we need for swimming?

Swimsuit

You'll need a swimsuit unless you plan on skinny-dipping! Like many other things, technology has entered the swimsuit arena as well. Fabrics are designed for minimal resistance through the water, they tend to last a long time, and they resist fading even when used repeatedly in chlorinated pools. Of course, not all of us would be comfortable in the skimpy racing suits that you see Olympians wear, but you can still find a modest swim wear. Comfort is the most important quality in selecting a swimsuit. You're less likely to swim if you're uncomfortable in your suit.

Goggles

Goggles protect your eyes from chlorine (and anything else that may be in the water), and they help you keep your eyes open while you swim so that you can see where you're going. You can even get prescription swim goggles if you wear glasses (check with your optician for availability). To find the right pair of goggles, do the following:

• Put the goggles over your eyes without slinging the strap over your head.
• Press the goggles into your eye sockets and let go.
• The goggles should stay in place.
• Experiment until you find the pair that fits your eyes best

Bathing caps

Bathing caps can serve several purposes. Some pool managers will require individuals with long hair to wear caps to keep hair from getting into the pool, and some people just like to protect their hair from the chlorine in the water. You may also decide to wear a bathing cap to cut down on resistance in the water. This really works, and so if you're looking to increase your time a bit, a bathing cap might help. Many caps are made of latex, although you can find silicone, neoprene (keeps you warm), and Lycra as well. Choose the one that fits your head and is most comfortable.

Flotation devices and other equipment

There are a number of flotation devices and other equipment available to help you learn how to swim, improve your swimming times if you start to get competitive, and add resistance to your water workouts to build muscular strength and tone. Flotation devices help keep you afloat so that you can slow down and work on your swim stroke without sinking or causing too much fatigue, and they help with confidence for individuals who don't know how to swim. Read on to learn more about flotation devices.

 

Kickboards

Kickboards are devices made of foam or other materials that float, and they come in a variety of shapes and sizes. The main purpose is for you to hold on and stay afloat while your legs do all the work. It's good exercise for coordinating your kicking, and it gives your arms a rest. One technique that I suggest to swimmers who want to keep swimming continuously without a break is to leave a kickboard at the end of the pool, and when they get tired, grab the kickboard and do a lap or two with it until they get their arm strength back, and then drop the kickboard off at the end of the pool and swim again until they need the kickboard again. Many pools have kickboards available to try out.

Pull buoys

Like kickboards, pull buoys are flotation devices that come in a variety of shapes and sizes, but unlike a kickboard, which gives the upper body a rest, pull buoys are placed between the legs to keep the legs afloat without kicking so that you can work your upper body. Pull buoys are excellent training devices for building upper-body strength, endurance, and cardiorespiratory fitness. They can also help you work on your form because you can swim slowly and deliberately without sinking.

Fins

Fins fit on your feet and add propulsion to your kicks (think of a duck's webfoot). They are great training for your legs and will help you swim faster. They come in long fins for beginners who want to work on their stroke and build up leg strength and ankle flexibility and short fins to help you go faster without overworking your legs. Fins should fit snugly but not so tight that they cut into your foot or cut off circulation. Wear socks with your fins if that feels more comfortable.

Hand paddles

Hand paddles attach to your hands and add propulsion to your arm stroke because they move more water. They can be a lot of work for the arms and shoulders because of the resistance in the water, and for this reason, they are used in water aerobic classes to mimic the resistance exercises that you do on land with dumbbells (for example, biceps curls). Hand paddles make a water workout difficult, and so you should warm up in the water without them first, and then build up slowly like you would with any resistance exercise workout so that you don't overwork your arms and shoulder joints.

Gloves

Gloves, like hand paddles, also add resistance for your arms, although they are smaller than paddles and so the resistance is lighter. These might be a better choice than paddles if you're just starting out with resistance exercises in the water.

Water dumbbells

Some manufacturers produce dumbbells made of foam for use in the water. They add resistance like paddles or gloves, but you can release them quickly after a set and then grab them again when you're ready. Water creates lots of resistance, and so water dumbbells will make you stronger if you use them consistently. They're fun!

Noodle

A noodle is a flexible, tube-shaped flotation device that you can wrap under your arms or around your waist to keep you buoyant so that you can keep moving in the water (kids love to play with them). The advantage of being able to keep moving is that you can work on your stroke without fatigue and increase your strength and endurance.

Aqua jogger

Aqua jogger is a flotation device that you wear like a belt. Like a noodle, it permits you to keep on moving without fatigue, so that you can work on your stroke as well as your strength and aerobic fitness, but it's more heavy-duty than a noodle and will accommodate heavier people and create more resistance. Aqua joggers also allow you to participate in water aerobic classes and water running without having to know how to swim or break frequently.

Water treadmill

Did you read that right? Yep, water treadmill. There are two types. One is a device that you install in your pool that works with a propeller to create a current of water that you swim in place against (okay, it's not really a treadmill, but you do swim in place). This type is a great training aid and is also used for rehabilitation, but it is very expensive, depending on the model and whether you have it installed when your pool is being built or in an existing pool. The other type is a treadmill that is designed for use in water. You walk on it just like any land-based treadmill, only there is less strain on your joints because of the water. This type of treadmill is frequently used in rehabilitation. See the resources section or search online for "water treadmill" to learn more.

There is one other option for swimming in place, and it's inexpensive. Swim stretch cords attach to the side of a pool and to your body so you can swim without going anywhere, or they come with a drag belt (sort of like a mini-parachute) that catches water as you swim and drag it behind you. Both are fine options for getting a great workout

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INROVERT VS EXTROVERT

Introvert vs Extrovert, what we can learn from both.

Personalities come in all different forms. Some people have loud, outgoing and socially confident personalities whilst others have quieter, shier and more independent personalities. It is quick to assume those who are quieter are introverts and those who are louder are extroverts but this assumption undermines the idea of personality and the notion that we all fit on a spectrum.

As Carl Jung famously said “There is no such thing as a pure introvert or extrovert. Such a person would be in the lunatic asylum.” Therefore there is a little introvert in all of us as well as a little extrovert. Some people tend to exert certain characteristics more than others. And neither one is better than the other.

But, generally speaking, what is an introvert and what is an extrovert?

The Oxford Dictionary defines an introvert as “a person predominantly concerned with their own thoughts and feelings rather than with external things” and an extrovert as someone preoccupied with “external things or objective considerations.”
However, whether you’re a shy, reticent person or an outgoing, socially confident person such a rudimentary explanation doesn’t fully do justice to these personality types. There is more to it than that. Essentially, it can be simply put by asking the question: how do you recharge? Do you recharge by being alone or in a group of people. But what can we learn from each type? Well, quite a lot.

What can we learn from extroverts and introverts?

They’re complex. You can be introverted but not shy like one of the world’s richest men, Bill Gates or conversely you can be an extrovert who is shy like singer Barbara Streisand. Susan Cain in her book, Quiet: The Power of Introverts, details how shyness and introversion are not the same thing. They do overlap, though. But in life we need both. Extroverts with their boundless energies and introverts with their introspection.
Introverts tend to get energy from being alone which is why in the context of the workplace, they may prefer to work in a closed space – this is when you can get the most out of an introvert. Give them their alone time and they will come to you with their own thoughts and findings. Cain also notes in her book that the world at large favours extroverts and this can not only be damaging on a business level but also on a global scale.
If you think back to twenty years ago, children would work at their desks quite autonomously. Likewise with cubicles in the workplace.  However this trend has changed over the years. The preference for extroversion has meant children now work in pods, staring at one another and offices have become places of open space and persistent buzz. Companies such as Google have pioneered the open plan office, however, their generous flexible working policies aim to help various types of employee. A work culture that focuses on employee well-being and understands how best people work will often reap the rewards.  The constant need for brainstorming and collective thinking can be a massive hindrance for introverts and in the long run could have a negative impact on the business. Whilst useful in some instances, the introvert does not work well in this manner.
The extrovert however thrives in shared spaces with daily meetings and open door policies. They were made for the open office concept. This is great because in general extroverts want to participate and be heard. Think team building exercises, staff parties and group thinking. These things energise and engage the extrovert. Conversely, introverts prefer smaller groups, one on one meetings, flexible working policies (sometimes they need to have days working independently).

How to manage both types?

It might seem like the solution is segregation but in fact when you bring introverts and extroverts together, magical things can happen. Steve Wozniak, an introvert, invented the first Apple computer whilst alone in his garage but when he joined with famous extrovert Steve Jobs, they created one of the world’s most well-known and recognizable companies.
Businesses can gain a lot if they champion both types of personalities and ensure that employees are happy and looked after. Indeed, extroverts can bring in clients and customers and encourage enthusiasm from those around them yet it is the introverts who push the business forward with their insights and deep expertise.
Understandably it’s hard to be an introvert in an extroverted world but for real progress to happen, introverts should ask for what they need from the business in order to really thrive. Either personality type is tenacious in their own way, businesses need to learn how to adapt to different work styles because after all, everyone is different. And it’s within that difference that success can really be found.

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