Adventist Adventurer Awards and Answers/Swimmer I

Complete the Red Cross Swim Level I—Water Exploration or the following:

Learn seven safety rules for swimmers.

 * Do not swim without an adult present.
 * Do not run near water.
 * Do not dunk another person.
 * Do not push or shove another person.
 * Do not play in water over your head until you can swim.
 * Do not depend on flotation devices; learn to swim.
 * Do not jump into water without knowing it is safe.

Demonstrate how to relieve a cramp.
Step 1 Stretch your calf muscle by standing and placing your weight on the leg with the cramp. Bend your knee slightly. If you can't stand, pull your toes toward your head while the leg is in a straightened position.

Step 2 Massage the calf muscles with your hands while stretching the calf.

Step 3 Walk around to relieve any muscle contraction causing the cramp.

Step 4 Take a hot bath. Heat may provide relief during the first spasm of the calf cramp. Place a cold pack on the muscle to provide relief after the pain has subsided.

Step 5 Prevent calf cramps by changing position often, drinking water throughout the day, stretching before bedtime and adding potassium to your diet. Foods that contain potassium include raw avocados, dried apricots, raisins, nectarines, cooked spinach, plain yogurt, cantaloupe and bananas.