ASCA Swimming Technique & Stroke Development 2 — Questions and Answers
Question 1: In the freestyle stroke, what is the primary purpose of the 'hip-driven' technique?
- To increase stroke rate
- To generate power through hip rotation and lengthen the stroke (Correct answer)
- To keep the body flat for reduced drag
- To improve kick timing
Correct answer: To generate power through hip rotation and lengthen the stroke
Hip-driven freestyle uses hip rotation as the main power source, allowing a longer stroke and greater distance per stroke.
Question 2: During the breaststroke pull-out phase after a turn, how long may a swimmer remain underwater according to FINA/World Aquatics rules?
- Indefinitely, as long as they are moving forward
- Until their head breaks the surface
- One arm pull and one leg kick, then the head must surface (Correct answer)
- Until the 15-meter mark
Correct answer: One arm pull and one leg kick, then the head must surface
Breaststroke allows one pull-down and one kick during the underwater phase after start and turns before the head must resurface.
Question 3: Which component of the backstroke start is critical for maximizing distance off the wall?
- Keeping the chin tucked to the chest
- An explosive hip drive upward combined with a strong arm swing (Correct answer)
- Entering the water feet-first
- Beginning the kick before entering the water
Correct answer: An explosive hip drive upward combined with a strong arm swing
An explosive hip drive upward combined with a coordinated arm swing maximizes the arc and distance of the backstroke start.
Question 4: In butterfly, what is 'undulation' and why is it essential?
- A lateral body movement that aids breathing
- A wave-like body motion from head to hips that powers the kick and pull (Correct answer)
- The recovery phase of the arm stroke
- The technique for sighting during open water swimming
Correct answer: A wave-like body motion from head to hips that powers the kick and pull
Undulation is the dolphin-like wave motion through the body that generates propulsion and coordinates the butterfly kick with the arm stroke.
Question 5: When teaching backstroke body position, what is the correct head position?
- Chin tucked to chest
- Head tilted back so water line is at the forehead
- Head neutral with ears submerged and eyes looking straight up (Correct answer)
- Head turned to the side during breathing
Correct answer: Head neutral with ears submerged and eyes looking straight up
In backstroke, the head should be neutral with ears submerged and eyes looking straight up to maintain a streamlined, horizontal body position.
Question 6: Which drill best isolates and improves the 'catch' phase in freestyle?
- Kickboard drill
- Fingertip drag drill
- Fist drill (Correct answer)
- Side kick drill
Correct answer: Fist drill
The fist drill forces swimmers to use the forearm rather than just the hand, emphasizing the high-elbow catch and early vertical forearm (EVF) position.
Question 7: In competitive swimming, what does 'DPS' stand for and why is it a key efficiency metric?
- Drag Per Stroke — measures resistance
- Distance Per Stroke — measures how far a swimmer travels on each stroke cycle (Correct answer)
- Depth Per Stroke — measures underwater distance
- Drive Per Stroke — measures propulsive force
Correct answer: Distance Per Stroke — measures how far a swimmer travels on each stroke cycle
Distance Per Stroke (DPS) measures propulsive efficiency; a higher DPS means the swimmer travels farther with each stroke cycle, reducing energy expenditure.
ASCA Swimming Technique & Stroke Development 2
In the freestyle stroke, what is the primary purpose of the 'hip-driven' technique?