Module in PE3 (Swimming) - Physical Education Department-Unlocked

LEARNING MATERIAL in PE3
SWIMMING:
A compilation of lessons and activities
Exclusively for the use of CatSU Students
DISCLAIMER
DISCLAIMER
This learning material is used in compliance with the flexible teaching-

learning approach espoused by Commission on Higher Education (CHED) in
response to the pandemic that has globally affected educational institutions.
Authors and publishers of the contents are well-acknowledged. As such, the
college and its faculty do not claim ownership of all sourced information. This
learning material is solely for instructional purposes and not for commercialization.
Catanduanes State University

College of Arts and Sciences
Physical Education Department
For educational purposes only
PE 3 – Swimming | ii
Contents
DISCLAIMER .................................................................................................................................... II
CONTENTS ..................................................................................................................................... III
INTRODUCTION ............................................................................................................................ VI
COURSE TITLE .......................................................................................................................................VI
COURSE DESCRIPTION ............................................................................................................................VI
COURSE CREDIT ....................................................................................................................................VI
PREREQUISITE .......................................................................................................................................VI
CONTACT HOURS ..................................................................................................................................VI
COURSE OBJECTIVES ..............................................................................................................................VI
COURSE EXPECTATIONS ......................................................................................................................... VII
OTHER RESOURCES .............................................................................................................................. VIII
COURSE POLICY AND GRADING SYSTEM ................................................................................................... VIII
CONSULTATION TIME ........................................................................................................................... VIII
MODULE 1. INTRODUCTION TO SWIMMING ......................................................................... 1
MODULE OVERVIEW .............................................................................................................................. 1
DESIRED LEARNING OUTCOMES ............................................................................................................... 1
PRE – TEST ........................................................................................................................................... 1
MODULE MAP ...................................................................................................................................... 2
DEFINITION OF TERMS ............................................................................................................................ 2
INTRODUCTION ..................................................................................................................................... 2
ACTIVITY .............................................................................................................................................. 7
POST - TEST.......................................................................................................................................... 9
ASSIGNMENT ...................................................................................................................................... 10
KEY TO CORRECTION ............................................................................................................................ 11
MODULE 2. WATER SAFETY ..................................................................................................... 12
MODULE OVERVIEW ............................................................................................................................ 12
DESIRED LEARNING OUTCOMES ............................................................................................................. 12
PRE – TEST ......................................................................................................................................... 12
ACTIVITY 2 ....................................................................................................................................... 13
MODULE MAP .................................................................................................................................... 14
DEFINITION OF TERMS .......................................................................................................................... 14
INTRODUCTION ................................................................................................................................... 15
ACTIVITY 1 ......................................................................................................................................... 20
ACTIVITY 2 ......................................................................................................................................... 20
SYNTHESIS.......................................................................................................................................... 20
POST – TEST ....................................................................................................................................... 21
ASSIGNMENT ...................................................................................................................................... 22
MODULE 3. PHYSICAL CONDITIONING/ PREPARING THE BODY FOR SWIMMING

ACTIVITY ........................................................................................................................................ 24
MODULE OVERVIEW ............................................................................................................................ 24
PRE – TEST ......................................................................................................................................... 24
PE 3 – Swimming | iii
MODULE MAP .................................................................................................................................... 26
INTRODUCTION ................................................................................................................................... 26
ACTIVITY 1 ......................................................................................................................................... 28
ACTIVITY 2 ......................................................................................................................................... 31
ACTIVITY 3 ......................................................................................................................................... 32
ACTIVITY 4 ......................................................................................................................................... 34
SYNTHESIS.......................................................................................................................................... 35
POST – TEST ....................................................................................................................................... 36
ASSIGNMENT ...................................................................................................................................... 37
MODULE 4. RULES AND REGULATIONS IN SWIMMING.................................................... 39
MODULE OVERVIEW ............................................................................................................................ 39
PRE – TEST ......................................................................................................................................... 39
MODULE MAP .................................................................................................................................... 41
INTRODUCTION ................................................................................................................................... 42
ACTIVITY ............................................................................................................................................ 44
SYNTHESIS.......................................................................................................................................... 47
POST – TEST ....................................................................................................................................... 48
ASSIGNMENT ...................................................................................................................................... 49
MODULE 5. SWIMMING FUNDAMENTALS ............................................................................ 51
OVERVIEW ......................................................................................................................................... 51
LEARNING OUTCOMES.......................................................................................................................... 51
PRE-TEST ........................................................................................................................................... 51
MODULE MAP .................................................................................................................................... 53
DEFINITION OF KEY TERMS/CONCEPTS .................................................................................................... 54
INTRODUCTION ................................................................................................................................... 54
ACTIVITY 1 ......................................................................................................................................... 54
LESSON 1: LEARNING TO SWIM .............................................................................................................. 55
ACTIVITY 2 ......................................................................................................................................... 58
LESSON 2: BASIC ARM AND LEG MOVEMENT IN THE WATER ....................................................................... 59
ACTIVITY 3 ......................................................................................................................................... 64
LESSON 3: STAYING AFLOAT .................................................................................................................. 65
ACTIVITY 4 ......................................................................................................................................... 67
SYNTHESIS.......................................................................................................................................... 68
POST-TEST ......................................................................................................................................... 69
ASSIGNMENT ...................................................................................................................................... 70
REFERENCES ....................................................................................................................................... 71
MODULE 6. BASIC SWIMMING STROKES MECHANICS ..................................................... 72
OVERVIEW ......................................................................................................................................... 72
LEARNING OUTCOMES.......................................................................................................................... 72
PRE-TEST ........................................................................................................................................... 72
MODULE MAP .................................................................................................................................... 75
DEFINITION OF KEY TERMS/CONCEPTS .................................................................................................... 76
INTRODUCTION ................................................................................................................................... 76
PE 3 – Swimming | iv
ACTIVITY 1 ......................................................................................................................................... 76
LESSON 1: CRAWL/FREESTYLE ............................................................................................................... 77
ACTIVITY 2 ......................................................................................................................................... 84
ACTIVITY 3 ......................................................................................................................................... 85
SYNTHESIS.......................................................................................................................................... 85
POST-TEST ......................................................................................................................................... 86
REFERENCES ................................................................................................................................. 88
PE 3 – Swimming | v
INTRODUCTION
Course Title
PE3 – Swimming
Course Description
This course will focus on the beginning techniques of swimming, basic swimming skills, and
standard swimming strokes.
Course Credit
2 units
Prerequisite
PE 1 (Wellness and Fitness)
Contact Hours
2 contact hours per week (36 hours a semester)
Course Objectives
To complete this course, you shall be able to accomplish the following course objectives:
1. Demonstrate knowledge an understanding on the basic concepts of swimming.
2. Trace the historical background of swimming and articulate the rules and regulations of
swimming by FINA (Federation Internationale de Natation).
3. Perform and demonstrate a variety of swimming strokes from basic floating to basic swimming
strokes (freestyle, backstroke, breaststroke and butterfly stroke).
4. Demonstrate enhanced skill in water activities towards developing self-confidence through
active participation on various water activities.
PE 3 – Swimming | vi
Course Expectations
To complete this course, you shall be able to do the following tasks:

1. The total number of hours to be spent in this module is thirty-six (36) hours. Make sure to
schedule your time properly. Each module has a corresponding time allotment. Remember that
this is not the only course you are taking this Semester. Learn how you can manage to
accomplish all the learning activities, assignment and assessment tasks in consideration to
other modules from other courses you are presently taking.
2. If you did not understand the content of this module, read and re-read. Focus. If this won’t work,
engage yourself from other resources (like dictionary, searching the web and watching tutorial
videos from YouTube). Never hesitate to ask questions from your classmate and/or Instructor.
You can also ask for help from your friend or a family member that would be of help.
3. Never procrastinate. Remember, this is a self-paced modular distance learning.
4. Never settle with the low standards of attaining the learning objectives of every lesson in the
module. Rather, target the possible highest standard in doing the tasks. I know that you can!
5. You have the freedom to browse topics from any resources (books and internet). However, you
need to ensure that you did not miss any content in the module. In addition, never ask for
answers in the learning activity and assessment tasks. Remember, it will be you who will suffer
the consequence in the future.
6. Read the introduction first very carefully before going to the first lesson so that you will know
what is expected of you and where you can find relevant information you require. This will
enable you to be guided throughout the course. Study each lesson in each of the modules. If
the learning activities and assessment tasks are completed less than the required number of
hours, you can proceed to the next module of this course.
7. Complete all learning activities, reflection paper and assignments at the end of every module.
This will be submitted to your Instructor before you can take your examination (Midterm and
Final Exam).
8. You shall be able to join the group chat in this course. This will enable the Instructor to monitor
progress and give updates, additional requirement and instructions relevant to the course. Soft
copies, additional learning resources and links will also be sent there.
9. Take your examination (Midterm and Final) as scheduled.
10. Keep in touch with your Professor/Instructor through any available means (text messages,
messenger, letter or personal appearance in school). If there is a will, there’s a way.
11. Way to go! Congratulations! You have finished the course.
PE 3 – Swimming | vii
Other Resources
It would be helpful if you would have at least one of the following resources:
 Mobile Devices (preferably android)
 Desktop Computer
 Laptop
 Tablet
 Memory Storage for soft copy files (flash drive or hard drive)
It is preferred that your mobile phone, computer and/or tablet are connected to the internet
(mobile data, LAN Cable or Wi-Fi). If you do not have these resources, you will still be able to complete
this course, but you will need to find alternatives and ways of accessing information.
Taking an independent study of the course is different from taking a course in the classroom
(face to face). Instead of relying on the Instructor to tell you to complete the learning activities or
assignment, you must tell yourself to be responsible for your learning and for meeting the deadlines.
There is, however, a consultation allowed limited to small number of students to meet their Instructor
on face to face if there are activities that require to be in school physically or clarifications and additional
inputs from the module. There is also a group chat in this course for you to send and receive instant
messages relevant to the course.
Course Policy and Grading System
 You should submit the course requirements (activities, SAQs, quizzes and others) for Midterm
period before you can be allowed to take the scheduled Midterm Examination.
 Course requirements (activities, SAQs, quizzes and others) for Final period must be submitted
before you can be allowed to take the scheduled Final Examination.
 Cheating and Plagiarism are strictly prohibited. If you caught doing these acts, you shall be
dealt with in accordance with the provisions in the handbook.
This is how you will be graded:

Course Requirements (activities, SAQs, quizzes and others) …………50%
Midterm/Final Exam ………………………………………………………. 50%
Total …………………………………………………………………………100%
Final Grade = 50% (Midterm Grade) + 50% (Tentative Grade)
Consultation Time
Daily 11:00-12:00 (College of Arts and Sciences, Physical Education Department Office)
Keep safe and enjoy learning this course!
PE 3 – Swimming | viii
Module 1. Introduction to Swimming
Module Overview
This module introduces the general information about swimming.

Topics included in this module are the following:
 The Nature of Swimming
 Definition of Terminologies Used in Swimming
 Historical Background of Swimming, and
 Swimming Facilities and Equipment.
Desired Learning Outcomes
In this module, you shall be able to accomplish the following specific learning objectives:
 Demonstrate knowledge and understanding on the nature of swimming.
 Define the different terms used in swimming.
 Trace the historical background of swimming.
 Identify the different swimming facilities.
Pre – Test
LET’S TEST YOUR CREATIVITY!

Were you able to maximize your vacation by spending time at the beach? Good thing if you’re
able to, but if not, this module will help! In this activity, you need to draw or illustrate something about
swimming or any outdoor adventures. It could be your previous experiences from the past summer
vacation or maybe your future plans (plans that were abruptly changed or postponed due to the
pandemic).
PE 3 – Swimming | 1
Module Map
Let's Learn! Knowing the Nature of Familiarization with

Swimming Swimming
Terminologies
Enumerate and Define

Facilities and Trace the History of
Equipment needed in Swimming
Swimming
Definition of Terms
 Equipment – refers to the things/supplies for swimming activity.

 Facilities – building or any structural place where swimming activities can take place.
 Float – an ability to stay in or on the surface of the water.
 Kick – a swimming skill to move your leg/s underwater.
 Stroke - complete cycle of the arms and legs in a coordinated manner to propel your
body through water. (Sometimes this term refers only to the arms action of the total
movement.)
 Swimming – a sport or activity of moving through water by moving your arms and legs.
Introduction
Quarantining during this pandemic must

be good like Ariana Grande and Justin Bieber
because right now, they are stuck with their
loved ones but if you’re quarantined away from
your loved ones, that’s okay, PE 3 got your back!
It is quiet fascinating to learn swimming
during vacation where most of the time, you’re
spending your free time for recreational activities
especially, at this time of pandemic where Figure 1. Source: www.etonline.com
people are restricted to go out of their houses. In
this module, you will still learn on how to swim by
the help of the content of this module! You can
apply it once the authority or higher officials allowed your community to go out for recreational activities
such as visiting the beach.
 Nature of Swimming
Swimming is one of the oldest sports of all times. In our country, it is a popular pastime since
we, Filipinos love water activities and we celebrate simple celebrations or picnics on beaches or any
type of nature surrounded by bodies of water. As both sport and recreation, swimming is good for
everyone’s health – it is one of the best exercises for us to maintain a physically fit body, as this is vital
in today’s times of pandemic.
Swimming is as old as Humanity. In fact, there’s no exact documented date when swimming
has started. But ancient cave paintings clearly testify that our forefathers also tried a variety of floating
and swimming styles way back thousand years ago.
It is interesting to look back to the past and keep track of how the ancient bath life developed
from the sacred immersion in water, how the medieval legend of sea monsters made swimming fearful
and how the current versions of competitive water sports appeared in the 19th century. Men during the
ancient times always discover new swimming styles and has been improving techniques up to the
present day.
The present book presents the origins and the latest history of swimming, the stages of its
development into a competitive sport and highlights its outstanding figures. We will analyze the different
styles and the related technique of the starts and turns as well as the rules. We will present the
specificities of this sport, its biomechanics and its impacts on the human body.
Swimming is moving your body through water (a moderately viscous fluid) that’s either still (as
in a swimming pool), turbulent (as in the ocean), or somewhere in between. If you’re swimming
completely under the surface (for example scuba diving), you’re moving through relatively still water;
other times, you’re going to be moving along at the more turbulent interface between air and water, with
your legs, arms, head, and body moving from one element to the other and back again, speeding up or
slowing down as they cross the border.
 Definition of Terminologies Used in Swimming
These are the words used in this course:

 Approach and hurdle – the walking steps (approach) and the jump (hurdle) to the end of the
springboard in diving. Competitively, the approach must contain at least four steps which
includes the hurdle. The hurdle consists of lifting one leg up until the thigh is parallel to the
board and the lower leg is perpendicular to the board, jumping off of the supporting foot and
landing on both feet.
 Aqua – aerobics – the performance of aerobic exercise activities in waist – or chest – deep
water to the advantage of water resistance and buoyancy, and to prevent damage to the joints
in the lower extremities.
 Aquatics – pertaining to water or to activities performed in water.
 Buoyancy – the upward force of water on a submersed object. See Archimedes’ principle.
 Butterfly – a relatively new stroke used in competition and considered the second fastest
stroke. The arms work in a crawl action, but both hit the water and pull at the same ti me. The
kick is a dolphin kick similar to the flutter, but both feet kick up and down together at the same
time.
 Cardiopulmonary resuscitation – CPR – a means of external heart massage that may be
used to revive persons experiencing heart failure.
 Finning – an action of the arms like the fins of a fish, resulting mostly from the movement of
the elbow and the wrist in and out from the body, in a press and recovery action.
 Float – to be suspended in the water.
 Tuck Float – to float with your hips and knees flexed and with your hands holding your shins,
with your head down in the water, and your rounded back bobbing above the surface.
 Prone Float – to float face down with arms and legs extended.
 Supine Float – to float face up. Position of arms and legs, and the degree of horizontal and
vertical positioning is determined by the density of the floaters body.

 Glide - a period in which the body is moving in an extended position as a result of prior
propulsion through the water. The resting phase of the breast, elementary back, the
sidestrokes. The body is floating and gliding through the water as a result of the last kick or pull
of the arms.
 Gutter – the edge of the pool at water level. Water from the surface splashes over the gutter
and drained away. This helps keep the water surface clean and less agitated.
 Kick – to propel the body through the water with legs.
 Dolphin kick - both legs moving up and down together.
 Flutter kick– both legs moving up and down alternately.
 Scissors kick – a bending of knees and extension of legs forward and backward in relation to
the body, then the hard squeeze to a stretch position. Probably the most powerful but not the
fastest kick. While lying on the side in the water, if the top legs extends forward it is called the
regular scissors kick, but if the back leg extends backward it is called the inverted scissors kick.
The inverted kick is used for saving lifesaving techniques.
 Whip – a recovery or power kick in which the knees are bent as the ankles are flexed, and the
toes are rotated outward on the recovery, then the feet and legs press out and down into
extension on the power phase.
 Mouth – to – mouth resuscitation – a form of artificial respiration that may be used to revive
a person who has stopped breathing.
 Natatorium – a building where swimming
and other water activities take place.
 Pike – a body position with the knees
straight, the hips bent, and the back rounded.
The arms may be touching the legs or
extended out to the side.
 Pull – an action of the arms imparting force
on the water toward the body to propel a
person through the water.
 Push – an action of the arms or legs that Image of The Graham S. Little
propels a person through the water by Natatorium (known as Olney Indoor
imparting force on the water away from the Swim Center) located in Olney,
body. Maryland.
 Recovery phase – that part of a stroke in Figure 2. Source:
which the arms or legs have thrust the body
https://en.m.wikipedia.org
through the water and are now returning to
the position for another thrust.
 Resistance or drag – the greater the surface area that is presented to the water, the greater
the resulting resistance or “drag” on the body.
 Sculling – a means of propelling oneself through the water with the hands and forearms
executing a figure – eight action. Constant pressure is exerted on both of the “in and out” phases
of the arms action.
 Snorkeling – to explore and dive in water using a face mask, a snorkel tube, and swim fins.
 Stretch – to extend the body into a straight line with arms and legs extended, toes pointed, and
back straight.
 Surfing – to swim or glide with the waters at the beach and let them carry you the shore. Board
surfing consists of standing, kneeling, or sitting on a long board and riding the waves to the
shore. Body surfing uses only the body and no board.
 Synchronized swimming – a form of swimming in which competitors perform various strokes
and water gymnastic figures to music. Many of the figures are extremely difficult to accomplish.
Competitors in this sport are judged on their form, execution, style, originality and the difficulty
of the figures.
 Tuck – a body position with the knees bent, the hips bent, and the chest on the knees. The
hands usually holding on to the shinbones. The head may be titled forward or backward.
 Historical Background of Swimming
The word “swimming” is derived from the Old English term “swimmin.” Although the origin of
swimming is not really known, people probably learned how to swim from watching animals.
Records show that the competitive swimming began about 1837 in London. Early English
swimmers used the breaststroke and the sidestroke.
In 1844 North American Indians entered swimming meet in London. Flying Gull defeated
Tobacco by swimming the length of a 130-foot pool in thirty seconds. The style of swimming used by
the Indians was similar to a windmill action. Each arm thrashed the water violently in a circular motion
while the feet beat the water in an up and down action. This type of action was a form of crawl stroke.
Swimming is an ancient activity that has taken place since both water and humans were on the
earth. Prehistoric drawings from the southwestern part of Egypt show original documentation of people
swimming. The images seem to show the dog paddle or breaststroke, but these may have been more
ritualistic than anything. Of course, anciently, swimming was done because it was necessary for
survival. Whether people needed to cross a river to safety on the other side or simply know how to tread
water to prevent drowning, swimming has certainly come a long way since its ancient days. Here is the
history of swimming in a competitive sense as it is known today.
England is recognized as the first country to

How did people recognize participate in swimming as a recreation and competitive
Swimming? sport. In 1837, competitions were held in man-made pools
in London. The National Swimming Society in England
organized the competitions which grew quickly in popularity. The very first indoor pool in the history of
swimming was constructed in 1862 in England. Soon, more pools were built and another swimming
organization was established in 1880. It was known as the Amateur Swimming Association of Great
Britain, an organization with more than 300 member clubs. The main swimming styles utilized in
competitions were the breaststroke and the recently-developed sidestroke.
In 1873, Arthur Trudgen introduces an overhand stroke using the scissors kick which was to
become known as the “Trudgen crawl”. J. H Derbyshire uses the “Trudgen crawl” and swam 100 yards
in sixty seconds for the world record. This stroke has recently been restored to competitive swimming,
and some modern distance swimmers have set new records using it.
In year 1878, Frederick Cavill, an Englishman, went to Australia. After observing that the native
flutter kick leg action resulted in exceptional speed, he combined it with the double overhand stroke,
and this stroke is known as the “Australian Crawl.” He set a new world record of 58.4 seconds for 100
yards in the 1902 world championships using this stroke. About 1905, Charles M. Daniels, a swimmer
for the New York Athletic Club, Introduced the “American Crawl” and used it to set a world record of
54.8 seconds in the 100 yard swim in 1910. The difference of “Australian and American Crawl” was that
in the American Crawl the kick was timed to the stroking of the arms – six beats of the legs for every
revolution of the arms.
 Swimming History in the

Philippines
The American introduced swimming as a sport

to the Philippines in the year 1900, and by 1912, a
number of local swimmers had emerged from different
parts of the country who competed against each other
in championships organized by the Americans.
In the year 1928, saw the greatest achievement of a Filipino in the sport. Teofilo E. Yldefonso
also known as “Ilocano Shark”, won the Philippines
its first Olympic medal by winning bronze in the 200
m breaststroke event at the 1928 Olympics in Teofilo E. Yldefonso, the first Filipino
Amsterdam, the Netherlands. and Southeast Asian to win an
He repeated this feat in the 1932 Olympics in Olympic medal, and the only Filipino
Los Angeles, California, when he won his second to win multiple medals. Figure 3.
bronze medal, becoming the first Filipino to win Source: https://en.m.wikipedia.org
multiple medals in the Olympics. However, his
performance declined in the next games. He died
fighting for the country during World War II.
The war brought a pause to swimming competitions but when it ended. The Filipinos started
another wave in its showcase of swimming excellence.
Artemio Salamat and Jacinto Cayco had won gold medals for the 200m and 100m breaststroke
events in the first Asian Games that was held in New Delhi, India in 1951.
In 1954, the emergence of outstanding Filipina swimmers were remarkable, Haydee Coloso
and Jocelyn Von Giese both winning gold medals. The programs that provided opportunities for Pinoy
swimmers to develop and enhance their skills were organized and promoted.
Unfortunately, the performance of Filipino swimmers before, particularly in the 1950’s, has been
unmatched since. In fact, since the 2002 Asian Games, not a representative has taken home any medal
for the sport.
 Swimming Facilities and Equipment
Earplugs and Nose Clips

Some swimmers use earplugs to block water from entering the ear canal while they are
swimming. Excess water entering the ear can cause discomfort for several hours after swimming and
can also increase your chances of developing and outer ear infection, known as “swimmers ear”. Some
swimmers also use nose clips to prevent water from entering their nose while they are swimming.
Swim Goggles for Eye Protection
Goggles allows you to see while your head is immersed in the water, without having to worry
about chlorine irritation.
Tools for Training and Technique
Numerous pieces of swimming equipment are designed to help in strength training and
technique while swimming. For example, pull buoy forces swimmers to rely less on their legs to push
through the water and more on the arms. Swim paddles develop arm strength by increasing resistance
in the water, and they also help develop proper stroke mechanics. Kickboards switch the majority of
work on the legs when swimming to strengthen the legs as well as help develop proper kicking
technique.
Swim Caps
It reduces drag to increase speed in the water.
Swim caps also keep hair out of the face, help reduce the
effects of chlorine on the hair and help swimmers retain
body heat when they are swimming in colder water.
Recreational Swimming Equipment.
Some swimming equipment falls in the
recreational category, including devices such as
snorkeling masks and swimming fins, which allow
swimmers to navigate natural aquatic environments such
as lakes and seas.
Swimming caps are worn in the head to

reduce friction underwater during
swimming competition.
Figure 4. Source: https://en.m.wikipedia.org
Activity
ACTIVITY 1: Why is it important to learn Swimming in the curriculum? (Write your answer
comprehensively.)
ACTIVITY 2: Trace the history of swimming by using the graphic organizer below. (Include
important details only.)

Swimming, in recreation and sports, the propulsion of the body through water by combined arm
and leg motions and the natural flotation of the body. Swimming as an exercise is popular as an all-
around body developer and is particularly useful in therapy and as exercise for physically handicapped
persons. It is also taught for lifesaving purposes
• Write imporant
Year/Period
details here
• Write imporant
Year/Period
details here
• Write imporant
Year/Period
details here
 Synthesis
It is still important to know the history of swimming because it helps us to go back to

our ancestors for us to give praise to them, especially to those who had their names shining on
history’s record.
Swimming, in recreation and sports, the propulsion of the body through water by
combined arm and leg motions and the natural flotation of the body. Swimming as an exercise
is popular as an all-around body developer and is particularly useful in therapy and as exercise
for physically handicapped persons. It is also taught for lifesaving purposes.
Even the smallest details about facilities and equipment are also important for us to be
familiarize about each of their functions and how important they are for a swimming athlete.
*for more readings and further information, check this link below:
https://www.youtube.com/watch?v=QeUZV7Zq2uA&feature=share
Post - Test
TRUE OR FALSE: Write TRUE if the statement is correct and FALSE if it is incorrect.
___________________1. Haydee Coloso and Jocelyn Von Giese are the outstanding
Filipina Swimmers in 1954.
___________________2. Teofilo Yldefonso is also known as “Bicolano Shark”
___________________3. Artemio Salamat and Jacinto Cayco had won gold medals for the
100m breaststroke events in the first Asian Games.
___________________4. The American introduced swimming as a sport to the Philippines
in the year 1910.
___________________5. Charles M. Daniels, a swimmer for the New York Athletic Club,
Introduced the “American Crawl”
IDENTIFICATION: Identify the following terms used.
___________________6. Both legs moving up and down together.
___________________7. Both legs moving up and down alternately.
___________________8. Upward force of water on a submersed object.
___________________9. To float face down with arms and legs extended.
___________________10. A building where swimming and other water activities take place.
___________________11. To extend the body into a straight line.
___________________12. An artificial respiration used to revive a person who has stopped
breathing.
___________________13. Edge of the pool of the water.
___________________14. A means of an external heart massage that may be used to revive
persons experiencing heart failure.
___________________15. To be suspended in the water.
ENUMERATION: Enumerate the 5 strokes in Swimming.
___________________16.
___________________17.
___________________18.
___________________19.
___________________20.
Assignment
Good job! You’re almost done with the Module One! Before you proceed to Module
Two, have some time to check your assignment below.
In transition to the next module, below is a table about your future sample skin care
plan. You need to fill-out all the things you think that will satisfy your own plan. Consider the
things on how to achieve and maintain healthy skin prior to swimming to avoid skin problems
or worse, skin diseases. Enjoy planning!
MY PERSONAL SKIN CARE PLAN (Swimming-related plan)
Before swimming Do’s Don’ts

*you may include the do’s and don’ts
During swimming Do’s Don’ts

Do’s Don’ts
After swimming

Key to Correction
POST – TEST
1. TRUE
2. FALSE
3. FALSE
4. FALSE
5. TRUE
6. Dolphin Kick
7. Flutter Kick
8. Buoyancy
9. Prone Float
10. Natatorium
11. Stretch
12. Mouth – to – mouth Resuscitation
13. Gutter
14. Cardiopulmonary Resuscitation (CPR)
15. Float
16. Sidestroke
17. Butterfly stroke
18. Breaststroke
19. Backstroke
20. Freestyle
Module 2. Water Safety
Module Overview
Good job! You’re done with the first module! That’s one step already. This time, the second
module is about water safety. Of course, you know that the vital thing that needs to be considered in
this course is your safety. There are some tips and guidelines about how to be safe in water.
 Hazard and Safety Measures / Risks of Swimming
 Emergency Action Steps and Plan
 Nutrition and Skin Care
 Describe ways on how to become safe in the different water activities.
 Demonstrate knowledge and understanding on the different water safety.
 Perform first aid in rescuing victim in water activities.
 Enumerate ways on skin care and nutrition.
 Prepare dietary program for swimmers.
Pre – Test
ACTIVITY 1: ESSAY (Answer comprehensively)

Why do we need to study the water safety measures before the actual application of swimming?
ACTIVITY 2
PHOTO HUNT
Directions: List all violations that you’ve observed in this picture in relation to water safety
measures.
You may also include dos and don’ts here. *
Water Safety Photo Hunt – The Neighborhood Moms

Figure 5. Source:
https://www.theneighborhoodmoms.com
Put your answers below:
1. _____________________________________________
2. _____________________________________________
3. _____________________________________________
4. _____________________________________________
5. _____________________________________________
6. _____________________________________________
7. _____________________________________________
8. _____________________________________________
9. _____________________________________________
10. _____________________________________________
*note that you don’t necessarily need to fill in all the items above.
Module Map
Knowing the Hazard Familiarize with the

Let's Learn! and Safety Measures proper Emergency
and iIs Importance Action Steps Plan
Enumerate ways on
Know the Swimmer's
how to take care of skin
Guide to Skin Care
prior to swimmiing
Definition of Terms
 Nutrition – in swimming, this is the preparation of your body including the food intake
during training and prior to actual swimming. This also refers to the healthy routine
before and after swimming.
 Plan – a set of actions or to-do-list if you are planning to achieve or you want something
to happen.
 Risks of Swimming – swimming is a water activity where possibility of something bad
or danger may happen. Risks include accidents such as drowning, shock, injury and
other nature-related accident.
 Safety Measure – these are set of activities and / or precautions which are prepared
before doing any activity. The sole purpose of this is to lessen possible harm or danger
that may occur on the activity.
 Skin Care – since water in pools or any swimming area contains chemicals like for
maintenance (for pools) and dirt (for public swimming area such as beach), you need
to prepare for a skin care plan before and after swimming.
 Steps – series of actions to be followed.
 Water Safety – this refers to the procedures, precautions, and policies associated with
safety in, on and around bodies of water, where there is a risk of injury or drowning.
(source: https://en.m.wikipedia.org)
Introduction
Enjoying the moment with lots of water activities may sound great but swimming is risky since
it involves propelling the body to water. Of course, you don’t want to risk life just to have a moment of
enjoyment.
Now, this module will help you to take note of safety tips before, during and after swimming. It
is very important to know the different safety measures before conducting any swimming activity
because accident may happen anytime and anywhere.
 Hazard and Safety Measures/Risks of Swimming.
The general rules of swimming are concerned mostly with the safety of the participants. Most
pools and public swimming areas post regulations that are designed to protect swimmers. Swimmers
may neglect to observe these rules because they do not understand the reasons for their existence.
Clarification of the “whys” of these rules might serve to improve both your interest in and willingness to
observe them, and your efforts to see that others follow them as well.
 Learn to swim well from a competent
instructor.
Why? Skill in swimming is the most effective
way to save your life in a threatening situation
involving water. A competent instructor can teach
you skills, knowledge, and techniques that will help
you deal appropriately with emergencies.
 Never swim alone, regardless of your
skill or experience.
Why? That one time you are alone is when Listen to your instructor!
you might get a cramp, slip, be knocked
unconscious, or meet with some unexpected problem Figure 6. Source:
that you cannot solve alone or that keeps you from https://www.swimming.org
seeking necessary assistance.
 Do not overestimate your ability.
Why? Someone dares you to swim to an island in the middle of the lake. You are a strong
swimmer, but when an unexpected storm comes up the waves are too much for you, or once you get
out there, you are too tired to get back. There is always another day to surf, and the added safety factor
of swimming long distances with a boat may keep you alive to do it again.
 Never depend on air-filled flotation devices.
Why? Deep-water swimming should be done by capable swimmers or under strict observation
by an instructor while learning. If you are not able to take care of yourself under all unexpected
circumstances, stay in the shallow area.
 Observe regulations involving limitations in swimming areas.
Why? Lakes and oceans are marked with buoys to limit the safe swimming areas by experts
who have screened the currents, undertows and marine life that may be harmful. The swimmer who
has been caught in kelp will stay out of that area. Being caught in overwhelming waves or currents
however, might not let you have a second chance. Stay in the swimming area provided.
 Always look before you jump or dive into a pool.
Why? Of course, none of us wants to jump on anyone, and diving on someone might prove
fatal. In addition to these factors, it is terribly annoying to a beginner or an older person to be splashed
or dunked as a result of horseplay.
 Only one diver on the board at one
time.
Why? It is lots of fun to break the
spring of a friend who is about to take off into
a “cannon ball” causing him to land little hard,
but if you stand on the board when a novice
is diving, that person might fall on the board
or the deck and be severely injured.
 No running on the pool deck.
Why? This one should be obvious;
the pool deck is slippery when wet.
Wait for your turn!  Shower before entering and after
Figure 7. Source: https://updatedhome.com leaving the pool.
Why? Here the concern is more for
cleaning and common decency than safety.
 Emergency Action Steps and

Plan
Of course, you don’t want to arrive in the

swimming event unprepared like Ariana Grande
and Lady Gaga who came across a bad weather.
So better have an Emergency Action Plan first
before going to events and be informed about what
are the do’s and don’ts in times of accidents.
The following are the Emergency Action
Plan for the Aquatic Center pool area.
Know the weather before swimming!
Whistle Cadences - These are the
procedures for reacting to and communicating Figure 8. Source: https://billboard.com
situations that arise on the deck.
 One Blast: Used to get the attention of a guest or another guard. Call the guest over to
enforce a rule. It is difficult to hear across the pool.
 Two Blasts: Used when a guard is performing a rescue. When this happens, all other
guards must stand up in their chairs and be sure to cover the area of the guard performing
the rescue. Be alert for a call to assist.
 Three Blasts: Used when a guard is getting out of the chair and needs assistance by other
guards. The closest guard is to assist in the situation; all other guards remain standing in
chairs and cover area of guards performing the rescue. If the situation is serious or if more
assistance is necessary, it may require evacuation of the swimmers from the pool (i.e. neck
& back injury).
 One Long Blast: Clears the pool. When you hear a whistle, look towards the whistle to
define your role in assisting in the emergency.
Additional also, during an accident a brief assessment of the situation be made in case of an
accident. The few seconds it takes to check the injured person will assure appropriate action can be
taken. If a person has sustained a neck or back injury such as falling from water skis or in a springboard
diving mishap, more severe injury can be caused by moving the victim unnecessarily.
A brief assessment will provide correct treatment or
appropriate contact of professional aid with a minimum loss of
time. When an accident occurs, keep the following steps in mind:
1. Briefly assess the situation; Check pulse and breathing. Do
not move the victim if there is any possibility of neck or back
injury.
2. Send someone for help; most areas respond to the 911
emergency number.
3. Administer CPR if the victim has no pulse and you are
Relax, don’t panic. certified. It is highly recommended that every adult become
Figure 9. Source: certified in administering both mouth to mouth resuscitation
https://mobsea.com and CPR.
4. Administer mouth-to-mouth resuscitation if the person has
stopped breathing. Never administer artificial respiration to
someone who is breathing. Ask the victim if he or she is
“OK”.
5. Treat for shock. Keep the victim warm. Elevate feet if the victim can be moved and there is no
injury to the head. Do not change the position of a person who has neck or back injury unless
death is imminent if you do not move them.
In the event of an emergency, incident which needs a single guard rescue;
1. Recognize emergency and act
2. 2 whistle blasts
3. Proceed with rescue
4. Other guards stand and provide backup and coverage.
Remain alert for signal for additional help in rescue.
5. Supervisor moves to area to assist and to call EMS if necessary.
6. Equipment Room Staff Member notified and designated to meet EMS.
7. Witnesses interviewed, reports completed by Supervisor.
8. Equipment checked and replaced.
9. Lifeguard returns to duty.
10. Supervisor completes corrective action, notifies GA & Director.
 Nutrition and Skin Care
NUTRITIONAL GUIDELINES FOR SWIMMERS

A Proper eating program is just important to an elite athlete’s success as their training program.
Think of your body as a car. The food and drink you consume are fuel. High-level athletes are like finely
tuned cars that require high quality fuel to achieve optimal performance. Putting low quality fuel into
your body can lead to poor health and sub-par performance.
Stay hydrated
Your body is more than 60% water and your
muscles depend on water to function properly. A
dehydrated body cannot train or compete at its peak.
Drink enough so that your urine looks like pale lemonade
or apple juice and so that you are urinating frequently
throughout the day.
Fuel up before training
Focus on eating lean proteins, fruits and
vegetables and whole grains to ensure that your body is
prepared for training. Do not to go into a training
session with an empty fuel tank. Eat a meal 3-4 hours Always bring water with you to avoid
or a snack 1-2 hours before exercise. dehydration especially during hot
season.
Boost your immune system.
Figure 10. Source:
Choose foods that are high in antioxidants https://swimmingworldmagazine.com
such as fruits and vegetables to help keep your
immune system healthy and reduce the amount of free radicals that your body builds up during high
intensity training. Choose more colorful fruits and vegetables such as blueberries, strawberries, kiwis,
oranges, broccoli, carrots and sweet potatoes.
Limit fats
Saturated and Trans fats can cause inflammation which is the exact opposite of what elite
athletes need. Stay away from foods that are processed or fried, and higher fat meats like chicken
wings, bologna and pastrami. Choose non-inflammatory unsaturated fats such as olives, avocados,
nuts, seeds, and salmon.
Eat to recover
Choose carbohydrate rich foods with some protein within 30-60 minutes of finishing a training
session to help your body recover faster. Good choices of food after workout includes: peanut butter
sandwich (half or whole), carton of chocolate milk, or a bowl of cereal with milk or yogurt.
THE SWIMMER’S GUIDE TO

SKINCARE
There’s nothing wrong about being conscious

in your body especially you’re a blooming adult. So,
how can you protect your skin from the drying effects
of pool water? It’s partly about minimizing how much
chlorine and other irritants your skin absorbs,
moisturize well in advance and always shower before
a swim. (Because obviously, contact to chlorine is
evidently unavoidable especially in private pools.)
More generally you’ll want to take good care of
yourself. Very hot showers and baths are not your Take care of your skin.
friend so lower down their temperature; and make sure to Figure 11. Source:
drink plenty of water throughout your day especially if https://stylecraze.com
you’re planning a dip. Below are some tips!
Exfoliation
A little exfoliation can go a long way when it comes to keeping skin soft. This might be courtesy
of an exfoliating mitten, an oil-based salt scrub. Whatever your favored method, pay special attention
to your knees and elbows as these can be your driest areas. Your newly smooth skin – cleaned of dead
cells will be more ready to absorb moisturizer.
Overnight skin mask
When it comes to beating dry skin, the overnight mask is a real heavyweight. Go for one with
hydrating properties and slather on a generous layer before bed. Tip: You might want to put a towel
over your pillow to avoid moisturizing more than your face.
Use of lemons
Ever find your knees look a little discolored? Try rubbing them with half a lemon to ease dryness
and dark patches.
Choose a moisturizer that works for you
Any quality moisturizer will hydrate skin and, while you’re in the pool, act as a barrier to the
chlorinated water. Products containing antioxidants such as vitamin C and E score major points for
swimmers. And don’t forget: If you’re likely to catch the sun, opt for moisturizers with a high SPF factor.
Know what can soothe eczema and sensitive skin
A thick layer of emollient cream will lend you a protective barrier while swimming. Then as soon
as you’ve hit land again, wash using a fragrance-free shower gel and chase this with a moisturizer. If
the eczema is on your hands or feet, you could try an intensive moisturizing treatment. Apply this at
bedtime before pulling on a pair of cotton gloves or socks to wear overnight.
Choose proper make-up if necessary
Can swimmers wear a make-up? Yes. A little make-up can be worn if chosen carefully. To
cover blemishes and imperfections, make-up artist Linda Hay recommends a CC cream or a tinted
moisturizer, especially those containing SPF if you’ll be exposed to any sun rays. In terms of blushers
and eye shadows, it’s best to find cream-textured ones as these beat powders when it comes to resisting
water.
Shower before entering and after leaving the pool
When do you need to shower? You need to shower before entering and after leaving the pool.
If you shower before a swim, your skin being wet will mean it’ll absorb less chlorine. Wash thoroughly
afterwards too although, be warned, using very hot water will strip away your skin’s natural oils. Turn
down the heat and go for a moisturizing shower cream before patting your skin dry. It’s then wise to
work in your lotion straightaway – by moisturizing when your skin is still moist you’ll help the product to
soak in better.
Activity 1
Why is it important to know the different safety measures, emergency action plan and nutritional
guidelines in swimming and how will it affect our performance as an athlete? Explain thoroughly.
Activity 2
Create your own safety measures plan before, during and after the swimming activity. (Do it in
a bullet form.)
Synthesis
This module helped you to know all the precautionary measures when you’re in water.
You’ve learned that with proper education and self-discipline, accidents can be avoided. It is
important to know these safety measures because it will surely help you in times of emergency.
You alone can practice and even perform rescue now. The mouth-to-mouth
resuscitation including the cardiopulmonary resuscitation are two of the best ways to rescue
victim.
Check the links below for further knowledge!
How to do CPR on an Adult (Ages 12 and older): https://youtu.be/-NodDRTsV88

Mouth-to-mouth Rescue Breathing, Basic Life Support:
https://www.youtube.com/watch?v=P9xMoWDihh8&feature=share
Post – Test
TEST 1: ENUMERATION
What are the nutritional guidelines before and after swimming?
1._____________________________
2._____________________________
3._____________________________
4._____________________________
5._____________________________
Give the 7 guidelines for proper skin care.
6._____________________________
7._____________________________
8._____________________________
9._____________________________
10.____________________________
11.____________________________
12.____________________________
TEST 2: TRUE OR FALSE

_________13. Learn to swim well from a competent instructor.
_________14. Observe regulations involving limitations in swimming areas.
_________15. Foods that are high in antioxidants are good to help boost your immune system
in preparation for swimming.
_________16. Overestimate your ability.
_________17. Always scan swimming area before you jump or dive into a pool.
_________18. Diving board can accommodate multiple divers.
_________19. Showering before and after swimming isn’t necessary. It helps to save water.
_________20. Lemons can ease dryness and dark patches of your skin, especially your dark
knees.
Assignment
Planning is fun, right? From the previous module, your assignment was about planning a simple
skin care plan. This time, you need to create a Physical Conditioning Plan which is a must, prior to
swimming and even after swimming.
This will test your memory capacity since physical conditioning was part of your PE1 (Wellness
and Fitness) topic. At the same time, make sure to answer this assignment without checking the next
module as this will test your honesty too!
Utilize the table given below.
MY PHYSICAL CONDITIONING PLAN
Before swimming

*you may include the do’s and don’ts 





During swimming







After swimming






Key to Correction
POST – TEST
1. Stay hydrated
2. Fuel up before training
3. Boost your immune system
4. Limit fats
5. Eat to recover
6. Exfoliation
7. Overnight skin mask
8. Use of lemons
9. Choose moisturizer that works for you
10. Know what can soothe eczema and sensitive skin
11. Choose proper make up if necessary
12. Shower before entering and after leaving the pool
13. TRUE
14. TRUE
15. TRUE
16. FALSE
17. TRUE
18. FALSE
19. FALSE
20. TRUE
Module 3. Physical Conditioning/
Preparing the Body for Swimming
Activity
Module Overview
Congratulations! You’re up to this module already, which is Module Three! This module is about
physical exercise. Since we cannot do it in a group exercise right now because we need to follow health
protocols mandated by our government due to this pandemic, but don’t worry, for sure all the activities
and tasks in this module will be a big help. Plus, we’ll include some video links in this module for you to
check it out that makes this module more interesting. Enjoy!
 Aerobic and Anaerobic Workouts
 Aquatic Exercises
 Explain the nature and purpose of physical conditioning of the body
 Design and perform aerobic and anaerobic exercises
 Prepare an aquatic fitness program
Pre – Test
MULTIPLE CHOICE:
1. It pertains to an individual’s physical status of the body as a whole or of one of its
parts.
A. Body Condition C. Physical Condition
B. Physical Fitness D. Both B and C
2. If you are fit, you__________________________________
A. are good at many skills and sports
B. are good at running but not flexible
C. have more choices to be physically active
D. none of the above
3. Why is Physical conditioning an important part of any sport?
A. It can improve your health and reduce the risk of developing several diseases.
B. It helps athletes be prepared for their sport, it also plays a crucial role in injury
prevention.
C. It allows an athlete to increase mobility, stabilize joints and correct posture.
D. All of the above
4. Which of the following does not belong to the group?
A. Swimming C. Volleyball
B. Sprinting D. Tennis
5. Gerard likes to swim, which is called a/an ________ activity.

A. Flexibility C. Aerobic
B. Anaerobic D. Competitive
6. Which of the following is powered aerobically?

A. Triathlon C. Triple Jump
B. 100m D. Sprint
7. Why does a person receive a recommendation from medical professional to swim

rather than to run?
A. Running uses muscles while swimming does not.
B. Swimming is an aerobic exercise whereas running is not.
C. No medical profession would recommend swimming over running.
D. Swimming puts less stress on the body’s skeletal system and joints.
8. How often should you engage to water aerobics?

A. as often as possible C. everyday
B. twice or thrice a week D. five times a week
9. What are the benefits of aqua aerobics?

A. Water increases threshold of lactic acid accumulation.
B. Water supports the body, putting less stress on your joints and muscles.
C. Working out in water helps build strength; fighting against the push of water
activates your muscles.
D. Both B and C
10. Which activity could be called aerobic?

A. Taking a jog for 1 hour C. Sprinting
B. Lifting heavy objects D. Jumping
Module Map
Knowing the
Importance of Differentiate Aerobic
Let's Learn!
Physical Conditioning Exercise from
and Its Benefits Anaerobic Exercise
Watch and enjoy Knowing the benefits

some water / aquatic of both Aerobic and
exercises Anaerobic exercises
Definition of Terms
 Aerobic – types of exercises are to strengthen the heart and lungs by making
them work hard for several minutes and more.
 Anaerobic – types of exercises are to strengthen the muscles by forcing them
to work very hard for a short period of time.
 Aquatic Exercise – a type of water activity that is physically done in any kind of
bodies of water. It could be for recreational or for health improvement or
maintenance.
 Health Benefits – these are the health gains whenever you do any kind of
activity.
 Physical Conditioning - refers to the development of fitness through adaptation
of the body and its various systems to an exercise program
Introduction
If ever you’re planning to be a swimming athlete, physical training would be a vital part
of your preparation and training. You must be in peak physical condition to perform at your
best at the right time. Not only in swimming but different sports need different physical training
programs. Keep in mind that no two athletes are the same. Your coach should help you plan
a physical training program that is right for you and your sport.
 MEANING OF PHYSICAL CONDITIONING
One of the most vital things to be considered before performing a certain task is one’s body
condition. Body condition pertains to the state of being; the physical status of the body as a whole or of
one of its parts. All parts are working together as they ought to be; each contributes to the fulfillment of
the task.
Cardio respiratory endurance or aerobic fitness is what most people identify as physical fitness.
Physical fitness refers to an individual’s overall physical condition as well as the integrated functional
capacity of the heart, lungs, vascular system and skeletal muscles to expend energy. Its definition may
vary according to people and time. To be physically fit is to have the ability to finish a certain task or
activity of the day without fatigue. Nowadays, due to the rapid development of technology, it is evident
that young boys and girls would rather play with their computers or mobile phones instead of being
physically active. With this sedentary lifestyle, it is said to cause hypokinetic diseases such as; obesity,
heart problems, forms of cancer, back problems and others related to the brain.
Physical conditioning refers to the development of fitness through adaptation of the body and
its various systems to an exercise program. It is also considered as a measurement of the ability of the
body to fulfill a function with productiveness and efficiency both in work and leisure. Physical fitness
can also be of help in making an individual mentally alert; it influences certain levels of qualities of the
mind and stability of emotion.
It is a very crucial part of any sport, whether it be swimming, track and field, basketball, tennis,
or any other sports. Fitness becomes even more important in competitive sports. Coaches should
remember that the more physically fit their players are, the better performance they will have.
 BENEFITS OF PHYSICAL CONDITIONING
Given below are the most important physical and mental benefits of a quality physical
conditioning program. These benefits can ring true for athletes in any discipline which includes:
 Increased self-confidence on and off of the playing field
 Players with more strength and resilience
 Optimized cognitive skills
 Increased technique and power
 Promoting mental strength
 Decreased number and severity of sports injuries
 Delayed fatigue when playing
 Better performance
 Quicker and fuller recovery
 Ensures quality practice
 Makes the athlete better at their sport, and potentially other sports
 Improved health and quality of life
Activity 1
Answer the following questions comprehensively.

1. What is Physical Conditioning? How important is it for the success of an athlete?
2. What are the health benefits of Physical Conditioning?
 Aerobic and Anaerobic Workouts
AEROBIC EXERCISE
Aerobic exercise (also known as cardio) is physical exercise of low to high intensity that
depends primarily on the aerobic energy-generating process. “Aerobic” means “relating to, involving or
requiring free oxygen”, and refers to the use of oxygen to adequately meet energy demands during
exercise aerobic metabolism.
Generally, light-to-moderate intensity activities that are sufficiently supported by
aerobic metabolism can be performed for extended periods of time. What is generally called aerobic
exercise might be better termed "solely aerobic", because it is designed to be low-intensity enough so
that all carbohydrates are aerobically turned into energy.
Aerobic exercise comprises innumerable forms. In general, it is performed at a moderate level
of intensity over a relatively long period of time. For example, running a long distance at a moderate
pace is an aerobic exercise, but sprinting is not. Playing singles tennis, with near-continuous motion, is
generally considered aerobic activity, while golf or two people team tennis, with brief bursts of activity
punctuated by more frequent breaks, may not be predominantly aerobic.
Walking, jogging, rope jumping, swimming, bicycling and dancing are considered aerobic in
nature if they are done regularly for a period of approximately 30-45 minutes (except rope jumping) at
least three times a week on alternate days.
HEALTH BENEFITS OF AEROBIC EXERCISE
Aerobic activity is good for the health regardless of an individual’s age, weight or athletic
ability. As one’s body adapts to regular aerobic exercise, no matter you age, aerobic activity has
many health benefits which are as flows:
 Promotes strong and healthy bones
 Helps control life’s physical and emotional stresses
 Improves intellectual capacity and increases one’s productivity
 Aids in the natural way of losing weight and keeping it off
 Provides significant protection from heart disease
 Promotes better and more effective sleep
 Increased maximal oxygen consumption
 Improvement in cardiovascular/cardio-respiratory function (heart and lungs)
 Increased blood supply to muscles and ability to use oxygen
 Increase threshold of lactic acid accumulation
ANAEROBIC EXERCISE
Anaerobic exercises involve quick bursts of energy and are performed at maximum effort for a
short time. During this exercise, your body requires immediate energy. Your body relies on stored
energy sources, rather than oxygen, to fuel itself. That includes breaking down glucose.
It is a physical exercise intense enough to cause lactate to form. It is used by athletes in non-
endurance sports to promote strength, speed and power; and by body builders to build muscle mass.
Muscle energy systems trained using anaerobic exercise develop differently compared to aerobic
exercise, leading to greater performance in short duration, high intensity activities, which last from mere
seconds to up to about 2 minutes.
In contrast, aerobic exercise includes lower intensity activities performed for longer periods of
time. Activities such as walking, long slow runs, rowing, and cycling require a great deal of oxygen to
generate the energy needed for prolonged exercise (i.e., aerobic energy expenditure). In sports which
require repeated short bursts of exercise however, the anaerobic system enables muscles to recover
for the next burst. Therefore, training for many sports demands that both energy producing systems be
developed.
HEALTH BENEFITS OF ANAEROBIC EXERCISE
Anaerobic exercise can be beneficial if you are to build muscle or lose weight. It can also be
beneficial if you’ve been exercising for a long time and are looking to push through an exercise plateau
and meet a new goal. Anaerobic exercise may also help you maintain muscle mass as you age.
Other benefits may include:
 strengthens bones
 burns fat
 helps build lean muscle mass
 helps build endurance and fitness levels
 increases stamina for daily activities like hiking, dancing, or playing with kids
Activity 2
A. IDENTIFICATION:
DIRECTION: Identify the words in the box if it is an Aerobic or Anaerobic Exercise.
weight lifting dancing sprinting
swimming cycling
calisthenics long jumping
Aerobic Exercises
1. _____________
2. _____________
3. ______________
Anaerobic Exercises
4. _____________
5. _____________
6. ______________
B. FILL-IN INFORMATION
DIRECTION: Come up with your own definition of Aerobic and Anaerobic exercise.
1.
5. 2.
1.
AEROBIC
3. 5. 2.
4
ANAEROBIC
4. 3.
Activity 3
A. IDENTIFICATION: Write A if the statement refers to Aerobic and AN if it refers to Anaerobic

exercise.
____ 1. Involves quick bursts of energy
____ 2. Presence of oxygen
____ 3. Makes you breathe faster and deeper
____ 4. Includes breaking down glucose
____ 5. Develops stamina
____ 6. Performed at maximum effort for a short time
____ 7. Moderate intensity
____ 8. Long duration
____ 9. Develops Force
____ 10 High intensity
B. ESSAY: Differentiate Aerobic from Anaerobic Exercise. (10 points)
Water aerobics is the performance of aerobic exercise in water such as in a swimming pool. It
is a form of aerobics that requires water-immersed participants. Its focus is on aerobic endurance,
resistance training and creating an enjoyable atmosphere with music. One of the many benefits of water
exercise is the cooling effect of the water on the system. Also, aquatic exercise greatly reduces the risk
of injury.
5 SIMPLE AND FUN WATER
AEROBICS EXERCISES
Aqua Jogging
Aqua jogging is the perfect aerobic, low-
impact exercise to get the heart pumping and
blood flowing throughout the body. Aqua jogging
can be as simple as jogging through the water
from one side of the pool to the other. This
exercise can also be simplified to walking back
and forth in the pool or jogging or marching in
place. Aqua jogging is designed to get the heart
rate up and keep it up, so whichever modification Tip for aqua jogging: You need to carry
you choose, be sure it’s at least a little some weights for you to sink
challenging. underwater.
Figure 12. Source: https://swimming.org
Flutter Kicking
Flutter kicking is another great low-impact cardio exercise. This exercise can be performed with
or without a kickboard. With a kickboard, hold it out in front of you and flutter kick your legs to propel
you back and forth across the pool. You can also flutter kick without a kickboard if one is not available.
Perform a front float with your head above water while holding onto the side of the pool and flutter kick
your legs. Whichever way you do it, kick at a steady tempo that doesn’t tire you too quickly but also
gets the heart pumping.
Leg Lifts
Using the resistance of the water, leg lifts work
all of the muscles in the legs. For this exercise, stand in
the pool and lift one leg out to the side and back down.
Repeat until your leg feels tired, then switch legs and
perform the exercise on the other leg. Not only does this
exercise work the legs, it also improves balance and
strengthens your core.
Standing Water Push-Ups

Water push-ups are a great way to build arm,
chest, and shoulder strength without putting too much
pressure on the joints. Stand along the side of the pool
and place your hands a little wider than shoulder-width
Leg lifts will remove all the tensions
in your lower extremities. The best apart on the gutter or edge of the pool. Bend your arms
way to improve your kick and lean in toward the wall, then push yourself back out.
underwater. Repeat this exercise slowly and until your arms feel tired. Be
Figure 13. Source: careful not to push it too hard until you know your limits.
https://alertdiver.com
Arm Curls
For this exercise, stand in the middle of the pool with
water weights. Water weights don’t have to be used, but they do offer extra resistance. Hold the weights
in front of you, arms in front with palms facing out. Curl the weights up then back down and repeat until
fatigue. This exercise can also be done with palms facing toward you instead of away with the same
curling motion.
Activity 4
Direction: Answer the following questions comprehensively. (10 points each)

A. Give at least 3 health benefits of water sports/exercises. Explain.
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
B. If yes, give at least 3 mental health benefits and explain further.
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
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Synthesis
Physical fitness and health are the sole purpose of aerobic or anaerobic workouts. It is a general
concept and is defined in many ways in different books. Basically, it’s influenced by an individual’s
lifestyle; thus, it is a dynamic state and may change. Strength and endurance of skeletal muscles, joint
flexibility, body composition and cardiorespiratory endurance are physical characteristics that constitute
health-related physical fitness. Physical activities can downright improve one’s health and reduce the
risk of having diseases and can have immediate and long-term health benefits. Most importantly,
exercising regularly can absolutely improve an individual’s life.
Engaging to an aerobic or anaerobic exercise regularly and consistently can make your life
better. It can make you feel better physically, emotionally and mentally; with more energy, a better
mood, feel more relaxed and sleep better. It can also help us to have stronger bones, muscles and
joints. Number of studies have also found that being physically active or fit helps depression. Increased
fitness may lift your mood and improve your sleep patterns. It may also change levels of chemicals in
your brain, such as serotonin, endorphins and stress hormones.
Both types of exercise burn fat and boost metabolism that will last for hours after the workout.
But on the other hand, anaerobic exercise is especially helpful for weight management since it helps to
burn more calories even in a body at rest. It is important to know that anaerobic exercise like HIIT (High
Intensity Interval Training) workouts should be done no more than two or three days each week, always
following for at least one full day of recovery in between.
Aerobics can also be done in water which is called “Water Aerobics”. It is basically a resistance
type of training. The push and pull of the water allows both increase muscle training and built-in safety
barrier for joints. The water also helps to reduce lactic acid build up. This kind of exercise is vital because
it does not only give you the life skills around the water, it also teaches us how to survive in water if
ever an accident occurs.
Check the following links for fun water aerobic exercises:
https://www.youtube.com/watch?v=veJN-XyYoiM&feature=share
https://www.youtube.com/watch?v=CpCGQig8_iw&feature=share
Post – Test
A. Modified True or False
Direction: Write True if the statement is correct; if not, write False and explain why.
Example: If you’re not sweating, you’re not working hard.

Answer: False. Sweating is not an indicator of working hard, but merely your body trying to cool
itself down.
1. Water-based exercise can help people with chronic diseases.

________________________________________________________________
2. An aerobic workout will boost your metabolism for hours afterwards.
_________________________________________________________________
3. Regular participation in water exercises has nothing to do with one’s cardiovascular strength.
_________________________________________________________________
4. Lactic acid buildup occurs in aerobic exercise.
_________________________________________________________________
5. Walking in water burns more calories, which can aid in weight loss.
_________________________________________________________________
6. The effectiveness of a physical conditioning program depends only on the duration of the
exercise. ________________________________________________________________
7. Aerobic exercise refers to a higher intensity/ higher power version of exercise.
_________________________________________________________________
8. Slower-paced exercises like jogging or endurance cycling are examples of anaerobic
exercise.
_________________________________________________________________
9. Water sports is good for the body and the mind; the tranquil quality of water reduces stress,
anxiety and depression.
_________________________________________________________________
10. Aerobic means “without oxygen”, while anaerobic means “with oxygen”.
_________________________________________________________________
Assignment
Direction: Match column A with the correct answer on column B. Write the letter of your answer
on the space provided at the left side of the number.
___ 1. The use of oxygen to meet energy demands a. standing water push-ups during
exercise. b. physical fitness
___ 2. A great way to build arm, chest, and shoulder c. aqua jogging strength without
putting too much d. workout
e. High Intensity Interval Training
___ 3. The development of physical fitness f. flutter kicking
through the adaptation of body and its g. moderate burst
various systems to an exercise program. h. physical conditioning
___ 4. Sometimes known as cardio i. aerobic exercise
___ 5. Exercise that breaks down glucose in the j. quick burst
body without using oxygen k. High Interval Intensity Training
___ 6. Can be as simple as jogging through the water l. body condition
from one side of the pool to the other. m. anaerobic
___ 7. Refers to the overall individual physical condition
___ 8. Anaerobic exercises involve ______ of energy
___ 9. Physical status of the body as a whole
or of one of its parts.
___ 10. HIIT means___________.
Key to Correction
PRETEST
1. A 6. A
2. C 7. D
3. D 8. B
4. B 9. D
5. C 10. A
ACTIVITY 1
(ESSAY)
ACTIVITY 2
A.
1. Swimming 4. Weightlifting
2. Cycling 5. Long Jumping
3. Dancing 6. Sprinting
B. (subjective)
ACTIVITY 3
A. Identification
1. AN 6. AN
2. A 7. A
3. A 8. A
4. AN 9. AN
5. A 10. AN
ACTIVITY 4
(ESSAY)
(ESSAY)
POST – TEST
1. TRUE 6. FALSE
2. TRUE 7. FALSE
3. FALSE 8. FALSE
4. FALSE 9. TRUE
5. TRUE 10. FALSE
ASSIGNMENT
1. I 7. B
2. A 8. J
3. H 9. L
4. I 10. E
5. M
6. C
Module 4. Rules and Regulations in
Swimming
Module Overview
You’re almost done with the Midterm part of this course! Congratulations in advance! This is
the last module for the midterm part and after this, you will now take the final part.
Even though this course is more focused about swimming for survival, you as a student, still
needs to know the different rules and regulations in swimming as these may help you in the future
especially if you are planning to become one of the athletes in this sport. Inside this module, you will
learn some classification of officials including their duties and responsibilities plus some basic rules in
swimming. You may now start!
 Duties and Responsibilities of Swimming Officials
 Basic Rules in Swimming
 Demonstrate knowledge and understand on the different rules and regulations stated
in FINA (Federation Internationale de Natation).
 Analyze video and situations and determine the appropriate rules and regulations that
apply to swimming.
Pre – Test
MULTIPLE CHOICE: Choose the correct answer. Encircle the letter of your answer. Good luck!
1. May the Referee interfere after he has turned the race over to the Starter and before a fair
start?
a) YES b) NO
2. Can the Referee over-rule a disqualification made by another official if he/she does not
personally observe the violation?
a) YES b) NO
3. May the referee be a member of the Jury of Appeal?

a.) YES b) NO
4 If the swimmer misses the wall and fails to return for the touch, is it a violation?
a) YES b) NO
5. If the rulebook does not cover a problem related to the conduct of the meet, the decision is
made by:
a) Meet Manager b) Management Committee c) Starter
6. When must a protest be made?

a) Before the end of the meet
b) Before the end of the session
c) Within 30 minutes after a race
7. Who rules on protests arising from the competition?

a) Meet Manager and Recorder
b) Referee and Jury
c) Jury and Chief Judge
8. Swim-offs are used to:

a) Break all ties
b) Remove tie for last place in the finals
c) Break tie for alternates
9. Swim-off contestants are:

a) The entire heat involved
b) The heat except for those disqualified
c) Those involve in the tie
10. How do you get disqualified from swimming?

a) If a swimmer leaves the starting block before the starting signal
b) If you did not enter another swimmer's lane and did not stay underwater longer than
15 meters at the start of a race.
c) If you always report the starting platform prepared to swim at the start of his
scheduled heat.
d) If you touch the wall when executing a turn
IDENTIFICATION:
Differentiate technical from non-technical officials. Give five (5) examples of each.
a. Technical Officials b. Non-technical Officials
Module Map
Knowing the Rules

Let's Learn! and Regulations in Familiarize with the
Swimming Officials
Know the difference

Know the Officials'
Learn the Basic between Technical
Duties and
Rules in Swimming Officials and Non-
Responsibilities
Technical Officials
Definition of Terms
 Adjudicate – to make an official decision about who is right (especially during

dispute or argument).
 Appoint – one official’s power to choose helping officials for substitution or
multi-tasking (for example, if there is an absence of official on the event).
 Basic Rules – foundation or the core rules of the sport.
 Disqualification – an action given to a player who acted differently in the given
rules of the event or worse, the rules of FINA
 Duties – things or tasks to be done by the officials.
 FINA - Federation Internationale de
Natation
 NGB – National Governing Body
 Officials – person or group of persons
who govern the sport. They are
responsible for securing that the FINA’s
rule is being followed.
 Take - Off – this refers to the diving
action or the moment the feet of the
swimmers leave the starting block.
This is the official logo of Federation
Internationale de Natation (FINA). You
can also check the website using this
link: www.fina.org
Figure 14. Source:
https://en.m.wikipedia.org
Introduction
Swimming in recreation and sports is the propulsion of the body through water by combined
arm and leg motions and the natural flotation of the body. Swimming as an exercise is popular because
it is an all-around body developer and is particularly useful in therapy specifically for physically
handicapped persons.
This course is also taught for lifesaving purposes. In any swimming competition, there are
ranges of different people involved in running this kind of sports. A key distinction is between technical
and non-technical officials including the cooperation of the athletes / contestants.
 Duties and Responsibilities of Swimming Officials
REFEREE
(1) Have full control and authority over all officials and shall approve their assignments and
instruct them regarding all special features of regulations related to the competition.
(2) Have authority to intervene in the competition at any stage to ensure that the FINA
regulations are observed.
(3) Adjudicate on all protests related to the competition at any stage to ensure that the
FINA regulations are observed.
(4) Give a decision in cases where the judge’s decision and the times recorded do not
agree.
(5) He may appoint substitute for any who are absent.
(6) Signal at the moment of the commencement of the event proper.
(7) Disqualify any swimmer for any other violation of the rules that he personally observes.
He may also disqualify any swimmer for any violation reported to him by other
authorized officials. All disqualifications are subject to the decision of the referee.
CONTROL-ROOM-SUPERVISOR
(1) Supervise the automatic timing operation including the review of backup timing
cameras.
(2) Check the results from computer printouts.
(3) Check the relay exchange printout and reporting any early takeoffs to the referee.
(4) He may review the video used for backup timing to confirm early takeoff.
(5) Control withdrawals after the heats or finals, enter results on official forms, list all new
records established, and maintain scores where appropriate.
STARTER
(1) Have full control of the swimmers from the time the referee turns the swimmers over to
him until the race has commenced.
(2) Report a swimmer to the referee for delaying the start, for willfully disobeying an order
or for any other misconduct taking place at the start, but only the referee may disqualify
a swimmer for such delay, willful disobedience or misconduct.
(3) Have power to decide whether the start is fair, subject only to the decision of the
Referee.
(4) Stand on the side of the pool within approximately five meters of the starting edge of
the pool where the timekeepers can see and or hear the starting signal and the
swimmers can hear the signal.
CLERK OF COURSE
(1) Assemble swimmers prior to each event.
(2) Report to the referee any violation noted in regard to advertising and if a swimmer is
not present when called.
CHIEF INSPECTORS OF TURNS

(1) Ensure that inspectors of turns fulfill their duties during the competition.
(2) Receive the reports from the inspectors of turns if any infringement occurs and shall
present them to the referee immediately.
INSPECTORS OF TURNS
(1) To record the number of laps
completed by each competitor
(2) To ensure that when turning,
competitors comply with the
relevant rules commencing from the
beginning of the last arm stroke
before.
(3) To determine, in relay events,
whether the starting competitor is in
contact with the starting block when
This image is an example of Inspectors
the preceding competitor touches of Turns
the starting wall. Figure 15. Source:
https://swimmingworldmagazine.com
CHIEF JUDGE
(1) Assign each judge his position and the placing to be determined.
(2) Assign officials to serve as Inspectors of Turns
FINISH JUDGES
(1) Be positioned in elevated stands in line with the finish where they have in all events
and at all times a clear view of the course and at the finish line.
(2) After each event decide and report the placing of the competitors according to the
assignment given to him.
(3) Serve as Inspector of Turns if so directed and observe the takeoffs in relay events.
(4) When video tape is available on relay changes, this may be consulted by the referee.
JUDGES OF STROKE
(1) Operate on both sides of the wall
(2) Ensure that the rules related to the style of swimming designated for the event are
being observed.
(3) Report any violation to the Referee on signed cards detailing the vent, lane number,
the competitor’s name and the infringement.
(4) Stroke interpretations will be concerned with the action a limb(s) is performing. The
Stroke Judge shall be concerned with what action the arm or leg action constitutes.
DESK CONTROL (OTHER THAN FOR OLYMPIC GAMES AND WORLD

CHAMPIONSHIPS)
(1) The chief recorder is responsible for checking results from computer printouts or from
results of times and placing in each event received from the referee. The chief recorder
shall witness the referee's signing the results.
(2) The recorders shall control withdrawals after the heats or finals, enter results on official
forms, list all new records established, and maintain scores where appropriate.
OFFICIALS’ DECISION MAKING

(1) Make their decision autonomously and independently of each other unless otherwise
provided in the Swimming Rules.
Activity
IDENTIFICATION:
Directions: Identify the concept described in each item. Choose from the words inside
the box below.
Federation Internationale de Natation Starter

Referee Meet Manager
Inspectors of Turns Clerk of Course
Time Keeper Chief Timekeeper
Finish Judge Chief Finish Judge
Judges of Stroke Chief Recorder
1. ________________ He has power to decide whether the start is fair.

2. ________________ The one who assign each judge his position and the placing to be determined.
3. ________________ The one who assign the seating position for all timekeepers.
4. ________________ He is the one who record the number of laps completed by each competitor.
5. ________________ The one who report any violation to the referee on signed cards detailing the
event, lane number, and the infringement.
6. ________________ Decide and report the placing of the swimmers according to the assignments
given to them.
7. ________________ The one who collect signed result sheets from each finish judge and establish
the result and placing which will be sent directly to the referee.
8. ________________ He is responsible for checking results from computer printouts or from results of
times and placing in each event received from the referee.
9. ________________ The one who is responsible in assembling swimmers prior to each event.
10. ______________ Have full control and authority over all officials and shall approve their
assignments and instruct them regarding all special features of regulations

related to the competition.
 Activity 2
ESSAY:
Why should I become an official?

____________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
_________________________________________________
How do I become an official?

____________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
_________________________________________________
Basic Rules in Swimming

All Special Olympics swimming training, recreational sessions and competition events
shall be conducted in accordance with the following practices, rules and procedures in order to
ensure the safety and well-being of all Special Olympics athletes, coaches and volunteers:
1. Basic Rules There shall be at least one certified lifeguard on duty for every 25 swimmers
in the water.
2. The sole function of the lifeguard shall be to guard. If no relief lifeguard is available, the
pool must be cleared, even for a short duration, when a lifeguard must leave the pool side.
3. The Event Director will review the Emergency Action Plan prior to each occasion. There
shall be enough coaches in accordance with FINA or program NGB guidelines.
4. Athlete medical history forms shall be on site and relevant information shall be discussed
with the lifeguard or medical personnel on duty in advance of the aquatic activity.
5. Pool depths must be marked and easily visible.
6. The minimum depth of the pool for racing starts shall meet FINA or NGB specifications.
7. It is recommended that all starting blocks meet FINA or NGB specifications.
8. Safety lines must be in place to divide shallow and deep water areas during recreational
aquatic activities.
9. A pool facility shall not be used unless a satisfactory inspection rating is received prior to
any Special Olympics participant entering the water.
10. An athlete with Down syndrome who has been diagnosed with Atlanto-Axial Instability may
not participate in Butterfly events, Individual Medley events, diving starts or diving. For
additional information and the procedure for waiver of this restriction. (Please refer to Article
I, Addendum F of FINA. link of the website: www.fina.org)
11. If in the judgment of the referee or competition management an athlete’s swimming
competence that the athlete is not capable of completing the race distance and may even
put his/her life in danger, the referee may, with the Technical Delegate’s approval, require
a test of swimming competence before the athlete is allowed to compete in any further
swimming event or in any final.
 Activity 3
K-W-L ACTIVITY:
Directions: Complete the K-W-L using the table below.
WHAT I KNOW? WHAT I WANT TO KNOW? WHAT I LEARNED?
 Activity 4
ESSAY:
Directions: If the rulebook does not cover a problem related to the conduct of the meet, as
official what will you do?
_____________________________________________________________________________
_____________________________________________________________________________
_____________________________________________________________________________
_____________________________________________________________________________
_____________________________________________________________________________
_____________________________________________________________________________
_____________________________________________________________________________
_____________________________________________________________________________
Synthesis
FINA is the world governing body for our sport. It writes the rules for World Championships and
Olympic Games. Other competitions are expected to adapt these rules as closely as possible so as a
referee it is essential that you have a thorough understanding of all relevant FINA rules, know what can
and cannot be applied, as well as all the other myriad pieces of information you need to know and
handle.
At any swimming gala there are a range of different people involved in running the competition.
A key distinction is between technical and non-technical officials. These are the referee, timekeeper,
chief timekeeper, starter, clerk of course, judges of stroke, inspectors of turns, control-room-supervisor,
chief judge, finish judge, recorder, announcer, etc.
The duties and responsibilities of every official in swimming is very crucial since most of the
swimmers touch the gutter at a very close time. They really have to closely watch the match and focus
on their duties to avoid protest. In case problem video-tape is used for backup timing to confirm early
takeoff. It is most useful tool for allowing officials review the match. Deep understanding about rules,
duties and responsibilities as a swimmer and official will lead to a successful competition.
Check the links below for more informative videos:
Basic Rules and Regulations of Swimming:

https://www.youtube.com/watch?v=FEWHheaQifs&feature=share
Official Training Videos - USA Swimming (playlist):

https://www.youtube.com/playlist?list=PLJUznzZd1j8Urx4pxOW9gYFCzrWMb0jgx
Post – Test
MODIFIED TRUE OR FALSE:
Directions: Write TRUE if the statement is correct. Replace the underlined word/s if the
statement is wrong/false to make the statement true. Write your answer in the space provided.
___________________ 1. Swimming is the propulsion of the body through water by combined arm and
leg motions and the natural flotation of the body.
___________________ 2. FINA alone shall have the right to organize World Championships and other
FINA competitions for Swimming, Diving, High Diving, Water Polo, Artistic
Swimming, and Open Water Swimming.
___________________ 3. All protests shall be considered by the control-room-supervisor. If he rejects

the protest, he must state the reasons for his decision.
___________________ 4. Finish judges other than push- button operators shall not act as timekeepers
in the same event.
___________________ 5. The Chief Finish Judge shall witness the referee's signing the results.
___________________ 6. A disqualification for starting before the starting signal must be observed
and confirmed by both the starter and the referee.
___________________ 7. Meet Manager is the one who assemble swimmers prior to each event.
___________________ 8. Control-room-supervisor control withdrawals after the heats or finals, enter

results on official forms, list all new records established, and maintain
scores where appropriate.
___________________ 9. All disqualifications are subject to the decision of the referee.
___________________ 10. The swimmers shall be informed of the remaining number of laps to be
completed by displaying “lap cards” showing odd numbers at the turning
end of the pool.
Assignment
Alright, you’re really done with the midterm part of this course after this assignment! Now,
before proceeding to the first part of the final part, this easy task will make you creative again. It is
simple and fun!
Below is an image of a famous meme scattering around social media. I bet you’ve already
encountered this image, right? So, here’s what you’re going to do. After seeing the image, create a
slogan related to this, especially a swimming experience such as learning to swim by your own or maybe
an experience of a friend. Enjoy and have fun!
Figure 16. Source: https://knowyourmeme.com
Key to Correction
PRE – TEST
MULTIPLE CHOICE
1. A 6. C
2. B 7. B
3. A 8. A
4. A 9. C
5. B 10. A
IDENTIFICATION: TECHNICAL OFFICIALS
1. Referee 6. AOE or SAT Operators
2. Starter 7. Inspectors of Turns
3. Judge of Stroke 8. Chief Inspectors of Turns
4. Chief Recorder (Recorder) 9. Clerk of Course (Marshall)
5. Technical Manager
IDENTIFICATION: NON-TECHNICAL OFFICIALS
1. Announcer 4. Refreshments
2. Meet Manager Supports and 5. Door Entry and Programmes
Runners
6. Clerk of Course
3. Withdrawal Desk
ACTIVITY 1
1. Starter 6. Finish Judge
2. Chief Judge 7. Chief Finish Judge
3. Chief Timekeeper 8. Chief Recorder
4. Inspectors of Turns 9. Clerk of Course
5. Judges of Stroke 10. Referee
POST – TEST
1. True 6. True
2. True 7. Clerk of Course
3. Referee 8. True
4. True 9. True
5. Chief Recorder 10. True
Module 5. Swimming Fundamentals
Overview
This chapter discusses and demonstrates the different swimming fundamentals that a
beginning swimmer should know before engaging in an actual swimming/water activities specifically the
basics of swimming such as learning to swim, beginning techniques in swimming, basic arm and leg
movement in the water, staying afloat and underwater swimming skills.
Learning Outcomes
 Demonstrate the fundamentals of swimming and lead up activities towards teaching of
swimming strokes starts, turns, finishes and diving.
 Apply the knowledge to each of the following components: proper arm, pull, proper
breathing patterns and proper body flotation.
Pre-test
Direction: Read the statement carefully and encircle the best answer.
1. It is the ability to hold your breath and release it gradually or rapidly.

a. Bobbing c. Submerging
b. Breath Control d. Relaxing in the water
2. Which of the following are the reaction/s that can be observed to the beginners as he submerge
to a chest depth water?
I. Breathing difficulties
II. Quickening of pulse
III. Numbness of muscles
IV. Goosebumps
a. II and IV c. I and II
b. I, III, IV d. I, II,IV
3. What is the correct procedure of rhythmic breathing for swimming?
I. Take a breath, place your face in the water
II. Continue breathing rhythmically, as before
III. Extend the arm that is holding at the wall and the other back down at your side
IV. Standing in waist-deep water in a stride position, one leg forward and one leg
bank, hold in to the side of the pool and lean over.
c. II, I, III, II c. IV, III, I, II
d. I, IV, II, III d. I, II, IV, III
4. Everyone can learn either the still of motionless floating or floating with minimal kicking and
finning. If you want to determine your ability to float, which technique would you execute?
a. The tuck float c. Prone Float and Guide
b. Supine float d. Sculling

5. Learning to swim is more difficult and complicated when a person is affected by fear. Which of
the following techniques does not help participants feel comfortable in the water
a. Enter and exit water using
c. Hydrate
ladder steps or side
b. Bobbing
d. No contribution of arms and legs actions at
first
6. At this point in basic arms strokes, your hand is accelerating, getting faster as your elbow lifts
in preparation for the hand leaving the water and the recovery phase starting. Which one is it?
a. The catch
c. The out-sweep
b. The In-sweep
d. Straight-arms scull
7. It is the development of the straight-arms scull, and it starts to introduce the high-elbow position.
a. high-elbow drills
c. Bent-arm scull
b. Hand Entering
d. The In-sweep
8. This is the first thing a beginner should learn.
a. Entering and Relaxing the water
b. Floating and treading
c. Submerge and breath control
d. Bobbing and flutter kicking
9. It is the transition in the most powerful part of the arm stroke, which actually drives you forward.
a. Hand Entry c. The In-sweep
b. The Catch d. The out-sweep
10. In this kind of technique, it is very important to develop one’s ability to breathe in and out
according to the head actions of the stroke that was performed.
a. Breath control c. Submerging
b. Rhythmic breathing d. Bobbing
11 – 20. Essay
Are you afraid of swimming? Why? Why not?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
_____________ .
What skills do you know in swimming?

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
______________.
For some, why is swimming so difficult?

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
_____________.
How long can you swim underwater?

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
______________.
How can you improve underwater swimming?

__________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
______________.
Module Map
SWIMMING
FUNDAMENTALS
LEARNING BEGINNING BASIC ARM

TO SWIM TEACHNIQUES IN UNDERWATER
SWIMMING
AND LEG SWIMMING
MOVEMENT IN SKILLS
THE WATER
BASIC BASIC
ARM LEG A. STAYING
STROKE STROKE
A. ENTERING THE AFLOAT
WATER B. TUCK FLOAT
B. RELAXING IN THE C. PRONE FLOAT
WATER FREESTYL AND GUIDE
C. SUBMERGING E LEG D. SUPINE FLOAT
D. BREATH CONTROL KICK
A. HAND ENTRY E. SCULLING
E. BOBBING
F. RHYTHMIC B. THE CATCH
BREATHING FOR C. THE IN-SWEEP
SWIMMING
G. MOVING IN THE D. THE OUT-SWEEP
WATER E. STRAIGHT ARMS SCULL
H. FLUTTER KICKING
F. BENT ARMS SCULL
G. HIGH ELBOW SCULL
H. HIGH ELBOW DRILLS
I. HAND SHAPE
Definition of Key Terms/Concepts
1. Submerging – descend below the surface of an area of water.

2. Breathe Control – ability to hold your breath and release it gradually or rapidly, to
exhale, to grasp air, or inhale quickly.
3. Bobbing – first rhythmic breathing method to practice
4. Rhythmic Breathing – it is the swimming technique of relaxing and finding your own
rhythm.
5. Flutter kicking – a brisk, alternating, up-and-down movement of the legs when
swimming with certain strokes, such as the crawl.
6. Tuck Float – is when you float while you hug your knees and tuck your chin to your
chest, forming the shape of a ball.
7. Prone Float – a position with face downward, legs extended backward and arms
stretched forward.
8. Supine Float – floating in the water on your back with head above water.
9. Sculling – a hand technique that allows swimmers to “feel the water” and maintain the
ideal hand and arm position to move through the water.
10. The Catch – the initial phase in which the hand enters the water. Also called high-elbow
position.
11. The In-sweep – first propulsive phase of the arm stroke.
12. The Out-sweep – outward movement of arms in swimming breaststroke
13. Freestyle leg-kick – kick from the hip with a relatively straight leg.
14. Straight arm scull – basic swimming drills that gives you a good feel for how sideways
movements of your hands can provide lift and forward motion.
15. Bent arms scull – this is the development of the straight arms scull and starts to
introduce the high elbow position.
16. High-elbow scull – a drill that focuses on keeping the elbows high.
17. High-elbow drills – keep a slimmer profile in the water creating less resistance to swim
against.
Introduction
Swimming was included in the first modern Olympic Games in 1896. Swimming is both
an individual and a team sport. It is one of the most healthful sports.
Swimming takes a little coordination. You need to move your legs and arms in tandem,
as well as your breathing and swimming strokes for maximum efficiency. Swimming skills also
include diving into the water to get a good, smooth start on your stroke. There are several skills
you need to know in order to swim.
Activity 1
Do you know how to swim? Who taught you how to swim? What was your most unforgettable
experience in swimming?
____________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
_____________.
Lesson 1: Learning to Swim
Learning to swim is more difficult and more complicated when a person is affected by fear. For
a person to be safe in the water, ideally they need to pass through the following two basic process:
getting used to the water (adaptation) and learning swimming technique.
Introduction to Water Skills. Helps participants feel comfortable in the water.
1. Enter and exit water using ladder, steps or side.
2. Blow bubbles through mouth and nose
3. Bobbing
4. Open eyes under water and retrieve submerged objects
5. Front and back glides and floats
6. Recover to vertical position
7. Roll from front to back and back to front
8. Tread water using arm and hand actions
9. Alternating and simultaneous leg actions on front and back
10. Alternating and simultaneous arm actions on front and back
11. Combined arm and leg actions on front and back
 Beginning Techniques in Swimming
Entering the Water.

Your first contact with the water for swimming may be somewhat unsettling which may cause
several reactions because the pool or natural water is usually cooler than bathwater. It is advisable that
as you enter on the water, stand about knee deep and splash some water on your arms, trunk, neck
and head to become accustomed to the change in temperature. The reactions that can be seen as you
submerge to a chest depth water are as follows:
 Noticeable tenseness and tightening of your muscles
 Skin may shrivel up slightly
 Get “goose pimples”
 Breathing becomes more difficult due to the tenseness of musculature needed in
breathing
 Quickening of pulse
The strange feeling of buoyancy and a desire to bob a little also begins to take effect at this
point.
Relaxing in the Water
Once you are in about two feet deep water, the next step is to sit on the bottom and feel relaxed
in it. Because water is denser than air, you can’t move about as quickly. Take your time and think of
moving in slow motion that will make you feel relaxed. Roll over from your back to your face and vice
versa. Do some floating in a supine and prone position.
Submerging
After you begin to feel relaxed in the water, try putting your head underwater with your nose
and mouth submerged and hold your breath for a few seconds and come up. Next, put your whole head
beneath the surface, hold the position for a few seconds and then surface. Good technique in swimming
requires your eyes to be open most of the time. Since you can’t wipe them while swimming, you must
learn to open them and let the water run off naturally. Some water will get in, of course, but it will not
hurt and later, you will become used to it.
The next time you go under, open your eyes slightly where the sight you can see will be in a
blurry but beautiful scene. Blur can be corrected by wearing a diving mask with the same beautiful
picture emerges in a crystal clarity. Two drills will demonstrate to you your ability to see under water
and will help you become accustomed to your new environment.
 Have a partner or your instructor hold out several fingers under the water while you go
under and count them.
 Drop some coins in the water and dive down to the bottom and pick them up.
One caution about coins, hairpins and other metallic objects that rust – don’t leave them on the
bottom as they will stain the pool.
Breath Control
Breath control – the ability to hold your breath and release it gradually or rapidly, to exhale, to
grasp air, or inhale quickly – is difficult to develop, but it is essential for maximum success in water
activities. Nature did not endow people with the apparatus to convert the oxygen in water to suitable
use for the body. Diving tanks, aqualungs, snorkels and the like have been developed to sustain life in
and under water for long periods of time. Success in the use of such equipment and water activities
depends upon your individual breath control.
Try staying under water and hold your breath for a few seconds, but not too long – about thirty
seconds should be the maximum length of time. If you find it difficult to keep yourself under the surface,
“fin” by pressing toward the surface with the palms of your hands held out to your sides. This finning
action is a simple press with your palms up and a recovery with your wrists relaxed. Your hands are
drawn down the sides, and then pressed upward toward the surface, with your fingertips pointing out
and away from your body. Repeat this action in a short, rapid rhythm.
Bobbing
Breath control is not limited to breathe holding. You must develop the ability to breathe in and
out according to the head actions of the stroke you are performing. The first rhythmic breathing method
to practice is called bobbing. Here are some ways in learning how to perform this bobbing technique:
 Hold on to the side of the pool in about chest-deep water;
 By bending your knees and strengthening them, bob up and down holding your breath
the whole time;
 Make the rhythm of the bob even and try to break the surface about every four or five
seconds.
 After you have mastered this, take a breath of air, submerge and blow all your air out
in about two seconds;
 Try it again – inhale, submerge and exhale so that it now takes five seconds to get it
all out;
 Repeat this exercise varying the length of time you take to exhale completely so that
you can do it at any rate required.
 (Reminder: Exhale through both your mouth and nose. Do not hold your nose.)
Bobbing can and should be practiced in many positions. For example, try it while holding a
kickboard or while a partner holds your hands. You should also practice explosive exhalation by bobbing
and forcefully blowing out all of your air at once under water. Keep practicing until you can go on
indefinitely at your normal breathing rate with complete confidence and comfort. One of the skills that
has to be mastered in this bobbing technique is the separation of the air from the water in your mouth
and with practice, this will come naturally. A modification of bobbing can be developed into a drown-
proofing technique.
Rhythmic Breathing for Swimming
You are now ready to begin developing rhythmic breath control for swimming strokes. This is
done by following the procedures below.
 Standing in waist-deep water in a stride position, one leg forward and one leg back,
hold on to the side of the pool and lean over so that your upper body is resting on the
surface of the water.
 Extend the arm that is holding on to the wall and hold the other back down at your side.
 Take a breath, place your face in the water so that the water level is at your hairline,
and exhale.
 Turn your face to the side, away from the extended arm, just far enough to inhale
through the mouth.
 Then turn the face back down and exhale through the mouth and nose.
 Continue this action, breathing rhythmically, as before.
Keep your eyes open and your ear in the water while inhaling, and neither shake nor rub the
water out of your eyes while practicing. This type of rhythmic breathing will be used later in the crawl
stroke.
Moving in the Water
To navigate properly, you must propel yourself through the water. Always practice the following
skills in shallow water. Begin by walking in about waist-deep water. Because of the density of the water,
you will find that you cannot go very fast. Lean forward and draw your hands and arms back as if
separating a curtain of water before you to help pull yourself through the water. Reach forward with
both hands in front of you, then turn the palms and thumbs down and out to pull your hands and
forearms through the water sideways back to your hips. This is much like the breaststroke pull and it
increases your speed in walking considerably. Experiment with your hands by pulling and pushing in
various directions. Discover how to turn your body clockwise and counterclockwise with your hands.
Jump and do a full pirouette and come down on your feet. If you should go under, surface again as you
did in rhythmic breathing practice.
Now go into the water about chest deep with a kickboard and hold it out in front of you with both
hands. Bend your knees and push forward slightly so that your feet come off the bottom and you are
supported only by the board. Glide or float for a few seconds and then return your feet to the bottom. If
your legs float up and won’t come down, bend your knees and hips so that your knees come up under
your chest, push down on the board while lifting your head, extend your legs and feet straight toward
the bottom, and stand up.
Flutter Kicking
The kick used most often in swimming is the flutter kick. You can practice it by following the
procedures below:
 Place one hand on the gutter of the pool and the other about one foot deep against the
side.
 With the palm against the side point the fingers of this hand down toward the bottom.
 By pulling with the top hand and pushing with the bottom one, raise your feet and legs
up until they are parallel to and just under the surface of the water.
 Begin kicking your whole leg up and down from the hip joint.
 Let the ankles stay as loose as possible and point your toes inward very slightly.
 Your foot should be about eighteen inches below the surface at its lowest point, and
your heel should just break the surface at the top of the kick.
While you are holding onto the side and kicking, practice your rhythmic breathing by turning
your head sideways to inhale and turning your head down to exhale. Keep your head in such a position
that the water level hits you at the hairline when you are exhaling, and your ear is submerged with the
water level just below the mouth when you are inhaling. Add this rhythmic breathing and the flutter kick
to your float, or glide with the kickboard so that you propel yourself across the pool.
Supplementary Learning Resources

Vickers, B.J., & Vincent, W. (n.d.) Swimming (sixth edition). Borton,
Massachusetts: McGraw Hill
American Red Cross (2009). Swimming and Water Safety Manual. Yardley,PA:
The American National Red Cross
Activity 2
Direction: Complete each sentence and write the letters of the word on the blanks. When you
are finished, the letters in the RED underline will tell you a self-taught swimmer who used crawl stroke
with a six-beat flutter kick towards the 100-yard record to 54.6 seconds.
1. __ __ __ __ __ __ __ __ __ __ __
2. __ __ __ __
3. __ __ __ __ __ __ __
4. __ __ __ __ __ __ __
5. __ __ __ __ __
6. __ __ __ __ __
7. __ __ __ __ __ __ __ __ __ __ __ __ __
8. __ __ __ __ __ __
9. __ __ __ __ __ __
10. __ __ __ __ __ __
1. The kick used most often in swimming is the __________________.

2. Learning to swim is more difficult and more complicated when a person is affected by
______________.
3. You must develop the ability to ___________ in and out according to the head actions of the stroke
you are performing.
4. Have a ____________ or your instructor hold out several fingers under the water while you go under
and count them.
5. If you find it difficult to keep yourself under the surface,”______” by pressing toward the surface with
the palms of your hands held out to your sides.
6. Drop some coins in the _______ and dive down to the bottom and pick them up.
7. One of the reactions that can be seen as the beginners submerge to chest depth water is ________.
8. To navigate properly, you must ____________ yourself through the water.

9. In flutter kicking, let the ___________ stay as loose as possible and point your toes inward very
slightly.
10. Do some floating in a ___________ and prone position.
Lesson 2: Basic Arm and Leg Movement in the Water
Aim for smooth stroke, your body rolling from side to side with each arm stroke, but
always straight and level in the water. Breathing should be a seamless part of the side-to-side roll that
comes with each arm stroke. Your legs kick in a rhythm that matches your arms.
 Basic Arm Strokes
Hand Entry
Your hand needs to go roughly in line with your
shoulders. Try to slide your hand below the surface without
making a big splash, by angling it slightly thumb-down.
Once your hand slid into the water, your shoulder extends
and moves down, starting your body’s roll to the side and
allowing you to reach further ahead. At this point, your
hand should still be in line with your shoulder, and the back
of your hand should be just below the surface.
The Catch
It is important because getting it right sets up the
rest of your arm stroke. It is the transition into the most
powerful part of the arm stroke, which actually drives you
forward. The crucial thing to remember is that you should
keep your elbow high, using it as a pivot to swing your
hand down and back.
The In-Sweep
The phase of your stroke
that follows the catch. During the
in-sweep your hand sweeps back
and in, toward your hips. This is
where you start to generate real
propulsion.
The Out-Sweep
Happens roughly halfway
through your arm pull. Your hand
and forearm begin to move
outward, heading for the outer edge of your hip. At this point your
hand is accelerating, getting faster as your elbow lifts in
preparation for the hand leaving the water and the recovery phase
starting.
Straight-arms Scull
This is a basic swimming drill that gives you a good feel for how sideways movements of your
hands can provide lift and forward motion. It also introduces the slightly unnatural feeling of swimming
with your arms outside the line of your body.
Bent-arms Scull
This is the development of the straight-arms scull, and starts to introduce the high-elbow
position.
Procedures:
1. Push off the wall with your arms extended, as at the start of the previous drill. Kick enough to keep
yourself flat in the water.
2. Instead of keeping your arms straight, bend them at the elbow. The key to this drill is that you must
keep your elbows high, only just below the surface of the water.
3. Allow your hands to scull in and out, swinging below your elbows like a pair of upside-down
windscreen wipers. Again, experiment with hand angles to find the greatest degree of lift and propulsion.
When you can no longer see your hands in the clear part of your goggles, it’s time to bring them back
in again.
High-elbow Scull
This is a drill that focuses on keeping the elbows high.
Procedures:
1. Push off in a streamlined position, as you would to swim freestyle. Allow your hands to drift shoulder-
width apart, so that each is in the starting position for a stroke.
2. Keeping your elbows high, use a circular sculling motion with your hand and forearm. Each hand
moves slightly out, back in and toward your chest, and then forward to return to its starting point.
3. Experiment with hand angles to maximize propulsion and minimize drag where needed.
High-elbow Drills
In this sequence, you can see how the swimmer’s body rolls to the side with each stroke,
whether he is breathing or not. His hips also roll, but to a lesser degree. The second photo gives a real
feeling of how the swimmer has pulled himself forward through the water. In the penultimate image
notice how, without a balancing arm stroke of the left arm, the swimmer’s head has sunk too low.
Hand Shape
One common question from untrained
swimmers is what shape they should make with their
hands. Many people have been taught to swim with
their hands tightly cupped, in the shape you’d use if you
were trying to carry a handful of rice. In fact, you need
to relax your hands and let your fingers drift slightly
apart, while keeping them in a natural, curved-forward
position. This sets up turbulence between your fingers
and improves your hold on the water.
KEYS TO SUCCESS
 Place each hand in the water, in line with your shoulder
 During the catch phase of your pull, keep your elbow high
 Accelerate your hand throughout the pull phase
 Lead the recovery phase with your elbow, not your hand
 Basic Leg Strokes
Freestyle Leg Kick

A freestyle leg kick requires a very specific technique, strength and fitness. Get this right and
many other pieces of your stroke quickly fall into place. The leg kick for freestyle is called a flutter kick.
You kick from the hips (never the knees, though the knees do bend), causing your feet to flutter on
relaxed ankles at the end of fairly straight legs. You give strong kick at the end of your arm recover, on
the opposite side. The key functions of freestyle leg kick are:
 Aiding a good, flat body position in the water.
 Balancing your arm stroke.
 Adding propulsion, or forward drive, to your stroke – the kick’s least important job, as it
provides less than a tenth of your propulsion. The flutter kick isn’t a big, splashy kick.
Kicking like this causes drag, affects your body position and upsets your arm technique.
It’s like pulling a sea anchor along behind you.

Activity 3
Direction: Fill – in the puzzle

2
1
4
5 10
6
3
ACROSS:
1. A drill that focuses on keeping the elbows high.

3. The development of the straight-arms sculls, and starts to introduce the high-elbow position.
5. This is the phase of stroke that follows the catch.
7. In this sequence, you can see how the swimmer’s body rolls to the side with each stroke, whether
he is breathing or not.
9. At this point you hand is accelerating, getting faster as your elbow, lifts in preparation for the hand
leaving the water and the recovery phase starting.
DOWN:
2. It requires a very specific technique, strength and fitness.

4. A basic swimming drill that gives you a good feel for how sideways movements of your hands can
lift and forward motion.
6. It’s like trying to carry a handful of rice in swimming.
8. At this point, your hand should still be in line with your shoulder and the back of your hand should
be just follow the surface.
10. It is the transition into the most powerful part of the arm stroke, which actually drives you forward.
Lesson 3: Staying Afloat
The first essential skill is floating.

Everyone, however, can learn either the
skill of motionless floating or of floating with
minimal kicking and finning. Whether or not
an object floats in water is determined by its
density. Since water is a universal
substance, it has arbitrarily been given a
density of 1.00, thus an object with greater
density than water will sink, and the object
with lesser density than water will float.
Typically, the human body has a
density slightly less than 1.00. A few
people, however, have densities greater
than 1.00. These people cannot float
motionlessly, but that does not mean they
are unable to swim. They cannot, however,
float without some form of arm or leg motion
to provide an upward force to keep
themselves afloat.
You can change your body density
by filling your lungs with air, thus increasing
your total body volume. This reduces your
density so you can float. Most floaters can
become sinkers by changing the volume of
their body. Flotation techniques can also be used to estimate the volume of the human body. If a person
has neutral buoyancy (just barely floats), or in other words has a density of 1.00, and that person weighs
125 pounds, then the volume of his body is about 2 cubic feet, (2 × 62.4 = 124.8).
The Tuck Float
To determine your ability to float try to execute a tuck float. Stand in chest-deep water, take a
deep breath of air, and hold it in your lungs. Reach down and grasp your ankles while pulling your knees
towards your chest. Let your head hang comfortably into the water. If your feet come off the bottom of
the pool and your back remains at the surface, you can float. The degree to which you can float however,
varies with each individual. To return to a standing position, sweep your arms in a circular motion out
to the sides, then forward and downward. This action should depress your feet and lift your head. Extend
your feet to the bottom of the pool and stand up. Open your eyes and let the water run off your face.
Prone Float and Guide
Once the tuck float is accomplished, the prone or face float becomes relatively easy. From a
standing position in chest-deep water, extend both arms out in in front of your body and stop until your
shoulders are under water. Take a deep breath and place your face into the water. Lean gently forward,
push off the wall with one foot, and let your legs and feet come off the bottom of the pool. Glide in this
position until you stop moving. To stand up, draw your hands and arms back to your sides and down
towards the bottom in a circular motion. At the same time, draw your knees to your chest and then
extend your feet to the bottom of the pool.
Supine Float
The supine or back float is perhaps the most difficult to learn because water may be splashed
over the face and nose, and beginners often become tense when this happens.
Again, start by standing in chest-deep water with one foot forward and one foot back. Stoop
until the water is over your shoulders and extend your arms out to the sides at shoulder height. Take a
deep breath and lay your head back in the water until your ears are submerged. Now lift your chest and
allow your body to level off your back. Keep your chest and stomach up. Do not sit in the water. Make
no attempt to get your feet to the surface. Most people will float in a semi-vertical position on their backs.
You may need to extend your arms overhead to find a balance point, but make sure to make them
under water.
Balance is the main problem in the back float. Be sure that your arms are stretched well out to
the side, or well overhead as needed, and that your chest and stomach are held high. To return to
standing position, sit in the water by raising your head and dropping your hips. At the same time, scoop
your arms back, down and forward in a circular motion and draw your knees to your chest. Ten extend
your feet toward the bottom. Very few people float with their entire body, thus a slight knee bend is quite
natural for those that are less buoyant.
Sculling
A means of propelling or supporting yourself in the water using only the hands and forearms in
a figure-eight motion is called sculling. This technique is a particularly effective tool to use in assisting
yourself in floating on your back, in learning or practicing kicking skills on your back, for treading water,
and for controlling your movements in underwater position changes.
Survival Floating. It easy to learn a method of staying afloat and progressing through the water
in conjunction with the modified breaststroke pull and bobbing technique. You will find that you can relax
and rest in very deep water for an indefinite period of time. It is particularly important to know this skill
when you are boating, water skiing or find yourself find yourself in deep water after an accident. Begin
practicing this skill in chest-deep water and later progress to deeper water.
First – take a deep breath and assume a tuck float position. Relax and allow your arms and
legs to dangle so that you can rest.
Second – bring your arms to your chest and stretch them forward along the surface, as you
allow your legs to spread to a forward and back position similar to a wide step.
Third – raise your head to “grab” a breath of air as your arms press around and down, and your
legs squeeze together to support your body. Avoid bobbing high out of the water, but try to effortlessly
raise your head only as high as necessary to inhale. Try to keep your chin on the water breathe in;
exhale with your face in the water.
Fourth – return to the tuck float with arms and legs dangling in a resting position. Repeat this
four step pattern in a regular rhythm, breathing as normally as possible.
Do not thrust too hard on the upstroke of the press and kick, since the farther the head goes
above the surface, the deeper you will sink underwater. Time your breathing by using the bobbing
technique learned earlier to correspond to the up-and-down motion of your head. Lean slightly forward
as you lift your head each time to facilitate your progress forward through the water. Try to relax as
much as possible. With practice, this technique can be continued for hours and may save your life if
you find yourself in a position where you need to stay afloat for an extended period of time. For this
reason it is called survival floating.
 Underwater Swimming Skills
Another skill that sounds hard but is really easy to learn is swimming under water. Once you
have learned breathe control, the flutter kick and the long breaststroke pull that was used in walking
through the water, you are ready to swim under water. Stand with your back against the side of the
pool, both hands stretched out in front of you, and push off into a prone position about two feet under
the surface of the water. Kick your feet vigorously, using the flutter kick or another substituted kick,
while you pull your hands and forearms back to your hips as before. You will probably go only about
five or six feet the first time, but your distance maybe increased by repeating the pull and continuing
your kick. Open your eyes and count the lines on the bottom of the pool as you swim past them.
All of the foregoing skills may be simple for you to learn, so progress at the rate which is
comfortable for you. Do not go on to a new stage until the prior skill is accomplished, but move as
quickly as you can and listen to the hints and directions given by your teacher. Do not force yourself to
attempt deep-water stunts or any other activities for which you do not feel prepared. When you think
you should progress to another skill, ask your instructor and follow his or her advice. When these basic
skills have been accomplished and you have become accustomed to the water, you are ready to go on
to regulation swimming strokes and techniques.

Activity 4
Direction: You are about to teach a group of non-swimmer individuals in order for them to know
and learn the basics of swimming. Using the lessons learned in this session; create your own swimming
program/timeline to be used following the different basic swimming techniques. Present your program
on the group of non-swimmer individuals by demonstrating to them what will be the flow of your program
with the help of your co-swimmers.
Synthesis
Swimming is a great workout which forces your body to work against resistance to
strengthen your muscles, heart and lungs.
It is an important sport and should be enjoyed by everybody as it has several health

benefits. By learning, the swimming fundamentals such as the beginning techniques in
swimming, basic arm and leg movement in the water, staying afloat and underwater swimming
skills, an individual can master the foundations which they can proceed to the swimming
strokes.
Learning how to swim is to acquire the ability to survive in the water. It can be for
personal safety, rescuing others, health and for pleasure as well. Teach the children to swim to
develop courage and confidence, to motivate other people and embrace the challenges.
For further information, see these videos:

https://www.youtube.com/watch?v=gn5mAtmeR3Yleasure&feature=share
https://www.youtube.com/watch?v=pFN2n7CRqhw&feature=share
Post-Test
I. Identify the following (10 points)

_______1. Success in the use of such equipment and water actions depends upon on this
technique.
_______2. A kick used most often in swimming
_______3. First rhythmic method to practice
_______4. One reaction that can be seen as you submerge to chest depth water.
_______5. In this technique, you can do some floating in a supine or prone position.
_______6. Also called high-elbow position
_______7. First propulsive phase of the arm stroke
_______8. Development of straight arm scull and starts of high-elbow position.
______9 – 10. Two basic process for a person to be safe in the water.
II. Enumerate the following
A. 6 Techniques in swimming
________________________ _____________________
________________________ _____________________
________________________ _____________________
B. 5 Basic Arm Strokes
________________________ _____________________
________________________ _____________________
________________________
C. 4 Staging Afloat
________________________ _____________________
________________________ _____________________
III. Put a check mark (/) on the space provided if the statement helps participants feel
comfortable in the water, otherwise x.
_______26. Tread water using arm and hand actions
_______27. Blow bubbles through mouth and nose
_______28. Combined arm and leg actions on front and back
_______29. Roll from front to back and back to front
_______30. Let your hips sink
_______31. Bobbing
_______32. Alternating and simultaneous arm actions on front and back
_______33. Recover to vertical position
_______34. Point your toes
_______35. Open eyes underwater and retrieve submerged objects
_______36. Hold your breath
_______37. Enter and exit water using ladder, steps or side
_______38. Alternating and simultaneous leg actions on front and back
_______39. Practice swimming for a long time at a slower pace
_______40. Front and back glides and fronts
IV. Essay (Fundamentals in swimming)
If you were the swimming instructor, what are the steps or procedure to fix the
beginner’s swimming mistakes.
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Assignment
1. What are the basic strokes that you know?

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2. How many different strokes can be swum?

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3. Which stroke or styles do you usually swum in a warm – up?
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4. For you, what is the easiest stroke to swim? Why?
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5. Explain this quotation, “A dead fish can float stream, but it takes a live one to swim
upstream”.
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References
Arnau, Lou B. HAMP 8, The Bookmark, Inc. Studio Graphics Corp, Makati City, Philippines.
Vickers, B.J., & Vincent, W. (n.d.) Swimming (sixth edition). Borton, Massachusetts: McGraw
Hill
American Red Cross (2009). Swimming and Water Safety Manual. Yardley, PA: The American
National Red Cross
www.swimming.org and www.outtoswim.org
Module 6. Basic Swimming Strokes
Mechanics
Overview
This chapter introduces the different swimming styles/strokes particularly the mechanical
strokes in crawl/freestyle, backstroke, breaststroke and the butterfly stroke which will be taught and
demonstrated to the students and later on, the student will be the one to demonstrate, analyze and
explain the different basic swimming strokes mechanics.
Learning Outcomes
 Analyze the mechanical strokes and skills applied in swimming.
 Explain and demonstrate the different strokes in swimming with correct techniques.
Pre-test
A. Direction: Match column A with Column B. Write only the letter on the space provided.
A B
____1. Breastroke a. It involves a whipping motion with the legs,
keeping your feet together similar to how a
dolphin swims
____2. Backstroke b. The easiest stroke to use for long distances
____3. Sidestroke c. In this stroke, it uses the flutter kick as your arms
alternate moving in and out of the water in a
forward circular motion
____4. Crawl/Freestyle d. Rotation of the body from side to side
____5. Butterfly stroke e. It happens when you are coasting along with a
pause in your stroke
____6. Glide f. Its movements are similar to those of the crawl
except that you are lying free-up in the water so
breathing is so difficult.
____7. Body Position g. It is used in the freestyle stroke and involves
breathing on both sides of the body.
____8. Dolphin Kick h. In this stroke, your body is turned sideways to

whichever side is more comfortable and your
lower arm sweeps through the water in a forward
circular motion.
____9. Bilateral Breathing i. It has movements similar to those used in the
crawl except that both arms make the stroke at
the same time.
____10. Body Roll j. Keep body as flat as possible in the water and
as close to the surface as possible.
B. Read the statement carefully and write a capital T if the statement is TRUE, otherwise, underline
the word that makes the statement incorrect and write the correct answer on the line provided.
____11. Strength can be developed by a good general physical conditioning program.

____12. The breaststroke is done entirely in a supine position with a simultaneous pull of both arms
followed by a simultaneous kick of both legs into a full body extension and glide.
____13. Breaststroke is the easiest stroke to use for long distances.
____14. The sidestroke is the stroke best known by the people in US.
____15. In backstroke, breathing is not difficult.
____16. At the Olympic Games, there are four basic racing categories – freestyle, backstroke,
breaststroke and butterfly.
____17. The flutter kick is used in the front crawl stroke with a four beat leg kicking action.
____18. The butterfly is used mostly in competition.
____19. Backstroke is the only competitive swimming stroke than other done in a prone position
and the truly-all around swimmer is always proficient in the backstroke.
____20. Breathing in a butterfly stroke is added in a pull and inhale, kick, glide rhythm.
____21. Endurance can be built up by constant practice and correct execution of the various
swimming strokes.
____22. The most common rhythm of the butterfly stroke is four kicks to one complete arm stroke.
____23. Swimming is one of the most healthful of sports.
____24. Freestyle is used in all aspects of swimming competition.
____25. Exercises that develop specific muscles can also be helpful to the aspiring champion. For educational purposes only
C. Essay
a. Is it safe to swim during the Covid-19 Pandemic? Why? Why not?
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_____________________________.
b. According to the U.S. Centers for Disease Control and Protection, proper operation of
aquatic waves and disinfection of the water (with chlorine and bromine) should
inactivate the virus. If you are an operator of public pools, what are the steps you’re
going to implement to ensure health and safety?
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Module Map
• Stroke
• Flutter Kick
Freestyle
• Arm Stroke
• Breathing and Timing
• Stroke
• Flutter kick
Backstroke
• Arms Stroke
• Timing
Swimming Strokes • Stroke

• Whip Kick
Breastroke
• Arm stroke
• Breathing and timing
• Stroke
• Dolphin kick
Butterfly
• Arm stroke
• Breathing and timing
Definition of Key Terms/Concepts
1. Swimming Strokes – a method of moving the arms and legs to push against the water and
propel the swimmers forward.
2. Flutter kick – a brisk, alternating, up and down movement of the legs when swimming with
certain strokes, such as the crawl.
3. Whip kick – a kick motion that is generated during the breastroke in swimming.
4. Dolphin kick – a kick in which the legs move up and down together with the knees bent on
the upswing.
5. Crawl/freestyle – a swimming competition in which the swimmers may use any stroke.
6. Backstroke – swimming stroke performed on the back with the arms lifted alternately out of
the water in a backward circular motion and the legs extended and lacking.
7. Breaststroke – swimming style in which the swimmer is on their chest and the torso does
not rotate.
8. Butterfly – stroke in swimming in which both arms are raised out of the water and lifted
forward together.
9. Sidestroke – a swimming stroke similar to the breaststroke in which the swimmer lies on
their side.
Introduction
Human swimming typically consists of repeating a specific body motion or swimming

stroke to propel that body forward. There are many kinds of strokes, each defining a different
swimming style/ crawl.
Most strokes involve rhythmic and coordinated movements of all major body parts –
torso, arms, legs, hands, feet and head. Breathing typically must be synchronized with the
strokes too. It is possible, however, to swim by moving only legs without arms or only arms
without legs; such strokes may be used for special purposes, for training or exercise or by
amputees (Paralympians) and paralytics.
Activity 1
Learn the following swimming strokes. Try to execute these by lying on the floor. If
there is a pool near your place, go with the parents or any member of your family who has
knowledge in swimming for practice.
Lesson 1: Crawl/Freestyle
Stroke
The front crawl is
the stroke best known by
the people in the United
States. This strokes is
referred to as “free style” in
competitive swimming and
is presently the fastest
stroke any person swims.
There are several
versions, but the
“American crawl” is done
with one complete arm stroke of both arms to six kicks. Your arms pull and recover alternately while
your legs execute a continuous up-and-down flutter action. One arm starts the pull or power phase on
kick “one” while the other arm is recovered, and the second arm starts the pull or power phase on kick
“four” while the first arm is recovered. There is no glide phase to this stroke – some power is exerted
throughout.
Flutter Kick
The flutter kick is used in the front crawl stroke with a six beat leg kicking action. You should
kick from the hip with your legs nearly straight and relaxed. Your knees should bend slightly with ankles
extended throughout and toes pointed slightly in. Your kick should be alternating up-and-down press
in a deep (approximately eighteen inches), but fairly rapid rhythm. Keep your legs and feet underwater
throughout the kick with no more than your heel breaking the surface at any time?
The arm stroke of the crawl is an alternating pull and recovery action with one arm pulling while
the other is recovering. Your thumb should enter the water directly ahead of the shoulder. Fully extend
your arm just under the water surface at entry to “catch” the water prior to the pull. Pull your hand and
forearm back, close to the midline of the body with your elbow slightly bent, and then press on through
the hip causing an in-out, pull-push action. This pull-push action should describe an hourglass-shaped
pull from in front of the shoulder, past the chest and through to the side of the body, releasing at the
hip. Power should be exerted throughout the entire pull phase of each arm cycle.
The pull-push technique take advantage of Newton’s third law of motion: for every action, there
is an equal and opposite reaction. As you pull or push the water toward your feet, the reaction drives
your body forward. If you pushed the water down toward the bottom of the pool, the reaction would tend
to raise your body out of the water rather than drive you forward. Therefore, stress a long pull which is
parallel to the surface of the water while swimming, and draw your pull in an in-out pattern through to
the hip.
Recover your arm over the water from the hip to the point of entry in front of the shoulder.
Neither a tightly bent arm nor a stiff straight arm is desirable in the recovery. A relaxed, rounded arm
position with your elbow held higher than your hand is preferred. As your first arm starts to pull, your
second arm should be completing its pull and starting its recovery. Continuous pull and recovery action
should be incorporated. Remember each phase by following these simplified steps: 1. Entry; 2. Catch;
3. Pull; 4. Push; 5. Release and 6. Recovery.
Breathing and Timing
To execute the total stroke, start as in a prone float and flutter kick with the water level at the
hairline, your arms extended out in front, and your body straight. First the kick should be started, then
the arm pull should be added and finally, the breathing should begin. Take a breath of air by drawing in
a short gasp as your head is turned to the side, just far enough to inhale through the mouth. Then turn
your face back into the water and gradually exhale with a final spurt just prior to the next inhalation.
Your face should be turns toward the pulling arm for the gulp of air just as the pull is being completed,
and your face should be turned directly back into the water as that arm starts its recovery. Keep your
body in good alignment throughout the stroke with no up-and-down motion or rolling action when your
head is turned for the breath. Throughout the stroke, the airline should be kept at the surface of the
water, and the kick should be kept just under the
surface.
Proper head position will result in a wave in
front of your head and a trough next to your mouth.
With practice, you can learn to catch a breath of air
from the trough without actually raising your mouth
above the level of the surrounding water. Many novice
swimmers lift their head as they turn it for a breath and
kick the feet above the surface of the water in the front
crawl stroke.
 Backstroke
Stroke
The back crawl is racing’s backstroke.
This is the only competitive swimming stroke
than other done in a prone position, and the
truly all-around swimmer is always proficient in
the backstroke. As in the front crawl, the back
crawl is done with an alternating pull and
recovery arm stroke and continuous flutter
kick. Your arms are recovered over the water
and there should be one complete arm stroke
(2 arms) to six kicks with one arm pull starting
on kick “one” and the second beginning on kick
“four”. The power of the kick is extended on the
“up” action and both your arms and legs are kept comfortably straight throughout the stroke. There
should be no glide phase in this stroke as action is continuous.
Flutter Kick
To start the kick of the back crawl, use the same flutter action that was used in the front crawl
and strongly emphasize the power or lift in the “up” action as in kicking a football. Keep your ankles
extended throughout your kick with your toes turned slightly in toward the midline of the body. To gain
maximum force from your kick, each leg must reach full extension on the up-and-down action of this
six-beat kick. Your hips should be held high, your legs and feet should be kept under water throughout
the kick, and mounds of water should be raised above the top of the foot on the lift of each leg. Your
alternating up-and-down leg action should be deep but rapid and relaxed.
The back flutter kick is different from the front flutter kick in that on the down stroke the knees
are straight, but on the upstroke, the knee is slightly bent then vigorously extended as the kick is
completed. A hard lifting action with the top of the foot should be used.
Arm Stroke
The alternating pull and recovery action of the arm stroke is similar to that of the crawl stroke.
Your little finger should enter the water first, almost directly above the shoulder. Knife your hand into
the water to “catch” the water prior to the start of the pull. As your hand and forearm are pulled through,
keep your elbow bent slightly to pull diagonally under the water. Give a final press at the hips on the
last part of your arm stroke. This pull-push action creates a driving force all the way from above the
shoulder through to your hip. Your arm is then recovered over the water, completely straight, from the
hip to the entry position, with your wrist rotated on the recovery to permit your little finger to enter the
water first. As one arm starts the pull, the other should be completing its pull and starting its recovery.
The pull and recovery action should be continuous without a glide or stop at the side of the body. You
can remember the six phases of the back crawl with the same six simplified cues that you used in the
front crawl including: 1. Entry; 2. Catch; 3. Pull; 4. Push; 5. Release and 6. Recovery.
Timing
Start the back crawl stroke from a back float and flutter kick position with your arms extended
overhead, both arms in the water as in the supine float and flutter kick. Add the kick, concentrating on
keeping your body in good alignment, ears in the water and chin neither tucked way down now lifted
way up. From this point, pull one arm through to the hip to begin the arm cycle, and you are on your
way. Although breathing is not a problem once the face is maintained above water, it should be as
rhythmic and natural as possible. The arm should be kept in a diagonal position above the water and
enter above the shoulder. The body should be held with no “sitting” or bending sideways. The body
does however roll on its longitudinal axis with each arm stroke. When the right/left arm reaches back,
the roll is slightly to the right/left with the right/left ear in contact with the upper part of the right/left
shoulder. This rolling action allows for a greater reach of the arms and provides for a more powerful
stroke.
 Breaststroke
Stroke
The breaststroke is done entirely in a
prone position with a simultaneous pull of both
arms followed by a simultaneous kick of both
legs into a full body extension and glide. A
competitive swimming stroke, the breaststroke
has many and varied styles. One factor common
to all, however is parallelism. Both arms and both
legs must work simultaneously and remain
parallel to each other in relation to the surface
throughout the stroke.
Whip Kick
The kick is started with the recovery beginning just as your hands start to pull. Your knees
should be bent to a ninety degree angle or more as your legs are dropped at the hips with your knees
bent and your ankles flexed and apart. Your knees should be together but pointing forward in relation
to your body. Your heels should be wider than your knees and about your shoulder distance apart.
There is a slight hesitation at this point to “catch” the water prior to the press. On the kick, press your
feet out and back in a circular, whipping action with the soles and insides of your feet and ankles feeling
the greatest resistance. There should be a slight thigh rotation in the power phase. It is extremely
important that your ankles be flexed on the recovery and extended during the kick in order to secure
the maximum power. Finish your kick with a full leg extension into the glide.
Arm Stroke
From an arms-extended prone glide position draw your hands and forearms diagonally back
and down, with the elbows bending on the pull so the hands and forearms can be used as broad
paddles. The pull is a short, whipping movement carried only to shoulder level with the elbows held high
and fingertips held diagonally out and
down. Whip your forearms in under
the chin with a final thrust before your
recovery and knife your fingertips
close to the surface and through the
water back to the extended position.
Your elbows should remain wider
than your hands at all times
throughout the stroke.

Breathing in a breaststroke is
added in a pull and inhale, kick, glide
rhythm. Your head should be raised
very slightly as the arms start the pull in order to take a shorter breath of air, then drop your head
immediately back into the water and exhale as the power phase of the kick is being exerted. A final
thrust of air should be blown out just prior to a new breathing cycle.
Start the breaststroke from a prone float position with your face in water. As the arm pull is
started, stretch your chin forward on the water as you raise your head to breathe. Draw your legs up
with feet flexed and apart; pause prior to the press. As your arms are extended forward into the recovery,
press your legs and feet out and down to a fully extended position. Finish your stroke in a full prone
glide. You can remind yourself of your stroke rhythm by using these cues; 1. Reach; 2. Pull; 3. Kick and
recovery and 4. Reach.
 Butterfly Stroke
Stroke
This stroke is used in all aspects of
swimming competition. The butterfly has
become the second fastest stroke known,
but because of its extreme difficulty, it is
rarely perfected by noncompetitive
swimmers. Because it is the most
exhausting form of swimming, one must be
in excellent condition to perform the
butterfly stroke for any length of time. The
butterfly is done by pulling both arms,
simultaneously and parallel to each other,
from an extended position overhead through to the hips. The arms are then recovered over the water,
simultaneously and parallel to each other, back to the extended position. A double leg kick is accented
at the start and again at the completion of each arm pull.
Dolphin Kick
The most common rhythm of the butterfly stroke is two kicks to one complete arm stroke. There
is a major kick as the arm pull is started and a minor kick as the arm recovery is started. Your kick
should be a full-body press from a pike to an arch at the hips followed by a continuous up-and-down
press of the knees, ankles and feet. It is important, however, to avoid dropping the hips as you execute
this kick since the action results in an inefficient up and down motion and too much bend in the knees.
If you have difficulty in recovering your arms over the water, you are probably dropping your hips too
much. The legs and feet must be parallel to each other throughout the kick. The legs must move
simultaneously and equal power should be exerted both up and down in each kick.
Arm Stroke
The arm stroke is a double arm pull and over-the-water recovery with simultaneous arm action
throughout. Your hand should knife into the water, thumbs first, in front of the shoulders with your elbows
held higher than your hands. Both hands and forearms are then pulled back, with elbows high, in an
out-in-out hourglass-shaped pattern to just under the hips. The pull-push action effects a stronger power
phase in your arm stroke. Recover your arms simultaneously over the water to knife again into the entry,
thumbs first to keep your elbows high as you reach into the water in front of your shoulders. There i s
no glide taken in this stroke as the arm action is continuous.
Breathing in the butterfly stroke is and must be, a conscious effort in order to maintain the
consistent stroke rhythm. Often your head is raised too soon or too late which causes an up-and-down
motion in the stroke rather than a smooth, gliding forward motion. Just as in the breaststroke, your chin
should be stretched forward at the surface and your head lifted slightly. Inhale as your arm pull is started,
and drop your head back into the water as the back press of the arm stroke is taken. Exhale under
water with a final out thrust just prior to the next breath. Your head may be lifted directly forward or to
the side for breathing provided your shoulders are held squarely parallel to the surface.
Counting
a kick on the downbeat, the
total rhythm of the butterfly stroke is pull-kick-kick. It is a down kick of the legs at the end of the first
“pulling’ part of the arm stroke and a second down kick of the legs on the final “pressing” arm action out
of the water to the recovery. You might think of this kick sequence as you start the pull and again as
you start the recovery.

Activity 2
a. In present situation about coronavirus and swimming, how this growing pandemic may affect
swimming?
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
___________________________
b. Can covid-19 be transmitted via water?
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
______________________________________Is swimming in open water a better option?
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
______________________________________
Activity 3
You are tasked to be the swimming coordinator in your school, how will you be able to make a
school’s swimming schedules and plans or program proposal despite of this pandemic? Make
a proposed swimming program following the format:
I. Identifying Data
a. Title
b. Proponent
c. Duration
d. Target/Venue
II. Rationale
III. Methodology of Training Activity
IV. The Activities/Program
V. Budgeting Requirement
VI. Roles and Responsibilities
VII. Marketing Statement
VIII. Evaluation Procedure
Synthesis
Swimming as one of the most healthful sports helps individual not only in terms of health
benefits but also as a human being, learning these difficult strokes and following guidelines helps
individual acquire and master the techniques. This is an exciting part of swimming after the beginner
has learned the fundamentals techniques in swimming.
For further information, see these videos:
https://www.youtube.com/watch?v=9AP191wjgL8&feature=share
Post-test
A. Direction: Read the statement carefully and choose among the swimming strokes from the box
that best describe the statement. Write only the letter before the number.
A. Breaststroke C. Crawl/Freestyle
B. Backstroke D. Butterfly
_____1. Your arms and legs bend deeply and then straight out quickly to propel you forward
_____2. Restful and useful in distance swimming
_____3. It uses a dolphin kick
_____4. It uses flutter kick as the arms alternate moving in and out of the water in a forward circular
motion
_____5. Easiest stroke to use for long distances
_____6. Arms move in a backward circular motion to help propel you forward
_____7. Its movements are similar to those of the crawl except that you are lying face-up in the
water so breathing is not difficult
_____8. It is used mostly in the competition
_____9. It allows you to take a breath during each stroke as your head above water
_____10. You breathe as you lift your head above the water and exhale when your head is under
the water.
A. Actual Swimming Activity
Direction: Guided by the Swimming Rubrics and instructor or family member who has
knowledge in swimming, perform the following swimming strokes in your home (better if you have
swimming pools) or in an open swimming area such as Front Crawl, Backstroke, Breaststroke and
Butterfly Stroke with correct arm stroke, proper kick, proper breathing and timing patterns and proper
flotation. Try to rate yourself.
Very Needs
Excellent Satisfactorily Satisfactorily Improvem
Criteria Rating
ent
(20,19,18,17 (15,14,13,12,11) (10,9,8,7,6)
,16) 5,4,3,2,1)
Precisely Followed the Showed Showed
executed proper average little
Proper Kick
stroke with execution of kick execution of mastery of
proper kick. but with some kick. the skill.
errors.
Followed the Followed the Showed Showed
skill with skill correctly but average level little level of
Proper Arm
exceptional some errors of accuracy in accuracy in
Stroke
ability. were evident. executing the executing
skill. the skill.
Showed Showed high Showed Showed
Proper very high level of average level inconsisten
Breathing level of consistency on of consistency cy on
Patterns consistency breathing on breathing breathing
on breathing patterns. patterns. patterns.
patterns.
Executed Executed the Executed the Executed
the skill with skill with high skill with an the skill
Proper Body a very high level of balance, average level with little
Flotation level of control and ease of balance, level of
balance, of movements. control and balance,
control and ease of control and
ease of movements. ease of
movements. movements
.
Total/Average
 Assignment
Practice until you master the different swimming skills and techniques.
References
American Red Cross. (2009). Swimming and Water Safety Manual. The American National Red
Cross, Yardley, PA.
Arnau, L. B. (2014). Health, Arts, Music and PE. Makati City, Philippines: The Bookmark, Inc.
Baldoza, J. (n.d.). Plunging Deep into Philippine Swimming. Retrieved from www.rappler.com
/sports/specials/palarong-pambansa/2012/4601-highs-amp-lows-of-swimming-in-the-
Philippines
Barclay, G. (2012). 50 Swim Tipes for Junior and Age Group Swimmers. The Swimming Expert.
Retrieved from http://theswimmingexpert.com
Biro, M. (2015). Swimming: History, Techniques and Teaching. EKC Liceum Press.
Chertoff, J. (2018). What’s the Difference Between Aerobic and Anaerobic? Retrieved from
https://www.healthline.com/health/fitness-exercise/difference-between-aerobic-and-
anaerobic#anaerobic-benefits
Eating Guidelines for Swimmers. (n.d.). Retrieved from
www.Myswimp.com/blog/2016/08/30eating-guidelines-for-swimmers/
Emergency Action Plan. (n.d.). Retrieved from
www.ohio.edu/recreation/resources/uploadEmergency Action Plan/pdf.
FINA (Federation Internationale de Natation). (2017). FINA Swimming Rules. FINA (Federation
Internationale de Natation).
FINA (Federation Internationale de Natation). (2019). Rules and Regulations.
FINA (Federation Internationale de Natation). (n.d.). Swimming for All - Swimming for Life
Manual.
Grove, A. S. (2001). Swimming Across: A Memoir. United States of America: Warmer Books.
Köroğlu, M., & Yiğiter, K. (2016). Effects of Swimming Training on Stress Levels of the Students
Aged 11-13. Retrieved from https://www.hrpub.org
Manalo, A. (n.d.). Essentials of Physical Education 1 & 2 (6th Edition).
Mason, P. (2014). Swim Better, Swim Faster (First Edition). London: Bloomsbury.
Oyco, V. (n.d.). Essentials of Physical Education 1 & 2 (6th Edition).
Sarmiento, E., & Tulio D. (n.d.). Physical Fitness Self-Testing Activities (6th Edition).
Sherwood, C. (n.d.). Equipment Used in Swimming. Retrieved from www.livestrong.com
/article/267750-equipment-used-in-swimming
Simple Swimming. (n.d.). Retrieved from http://www.swim-teach.com/simple-swimming-
book.html
Swimming. (n.d.). Retrieved from www.britannica.com/sports/swimming-sport

Swimming Health Benefits. (n.d.). Retrieved from www.betterhealth
.vic.gov.au/health/healthliving/swimming-health-benefits
Swimming History, Teaching, Technique. (n.d.). Retrieved from
http://oszkdk.oszk.hu/beszolgaltatas/index.php
Swimming: Tutorials Point. Simply Easy Learning (2016). (n.d.). Retrieved from
www.tutorialspoint.com
The History of Swimming – From Ancient Times to Modern Olympic Games. (n.d.). Retrieved
from www.singaporeswimming.com
The Swimmer’s Guide to Skincare. (n.d.). Retrieved from www.
Speedo.com/international/enExplore/blog/wellbeing-and-relaxation/c026a08f-3c69-4b8e-
9d10-f47fb08102d9.html
Vickers, B. J., & Vincent, W. (n.d.). Swimming (Sixth Edition). Boston, Massachusetts: McGraw
Hill.
Well, R. (n.d.). Swimming: Learn the Benefits of the Exercise. Retrieved from
www.medicinenet.com
Woodfrod, C. (n.d.). The Science of Swimming. Retrieved from
www.explainthatstuff.com/swimming-science.html
Young, M. (2010). The Complete Guide to Simple Swimming. Herdfordshire, UK: Educate and
Learn Publishing.
(n.d.-a). Retrieved from https://onlinemasters.ohio.edu/blog/the-basics-of-physical-conditioning/
(n.d.-b). Retrieved from https://en.wikipedia.org/wiki/Anaerobic_exercise
(n.d.-c). Retrieved from https://en.wikipedia.org/wiki/Aerobic_exercise
(n.d.-d). Retrieved from https://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/aquatic-
exercise/sls-20076730
***
The compiler of this learning material (LM) attempts to ensure that content is accurate and obtained from reliable
sources, but LM does not represent it to be error-free.
***

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LEARNING MATERIAL in PE3

This learning material is used in compliance with the flexible teaching-

Catanduanes State University

For educational purposes only

MODULE 3. PHYSICAL CONDITIONING/ PREPARING THE BODY FOR SWIMMING

For educational purposes only

PE 1 (Wellness and Fitness)

2 contact hours per week (36 hours a semester)

To complete this course, you shall be able to do the following tasks:

For educational purposes only

Course Policy and Grading System

This is how you will be graded:

This module introduces the general information about swimming.

Desired Learning Outcomes

LET’S TEST YOUR CREATIVITY!

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Let's Learn! Knowing the Nature of Familiarization with

Enumerate and Define

 Equipment – refers to the things/supplies for swimming activity.

Quarantining during this pandemic must

 Definition of Terminologies Used in Swimming

These are the words used in this course:

vertical positioning is determined by the density of the floaters body.

England is recognized as the first country to

 Swimming History in the

The American introduced swimming as a sport

 Swimming Facilities and Equipment

Earplugs and Nose Clips

Swimming caps are worn in the head to

important details only.)

It is still important to know the history of swimming because it helps us to go back to

MY PERSONAL SKIN CARE PLAN (Swimming-related plan)

Before swimming Do’s Don’ts

During swimming Do’s Don’ts

*you may include the do’s and don’ts

12. Mouth – to – mouth Resuscitation

14. Cardiopulmonary Resuscitation (CPR)

17. Butterfly stroke

Desired Learning Outcomes

ACTIVITY 1: ESSAY (Answer comprehensively)

For educational purposes only

Water Safety Photo Hunt – The Neighborhood Moms

Put your answers below:

Knowing the Hazard Familiarize with the

 Hazard and Safety Measures/Risks of Swimming.

 Emergency Action Steps and

Of course, you don’t want to arrive in the

 Nutrition and Skin Care

NUTRITIONAL GUIDELINES FOR SWIMMERS

THE SWIMMER’S GUIDE TO

There’s nothing wrong about being conscious

Choose a moisturizer that works for you

Know what can soothe eczema and sensitive skin

Choose proper make-up if necessary

Shower before entering and after leaving the pool

How to do CPR on an Adult (Ages 12 and older): https://youtu.be/-NodDRTsV88

TEST 2: TRUE OR FALSE

Utilize the table given below.

MY PHYSICAL CONDITIONING PLAN

*you may include the do’s and don’ts 

2. Fuel up before training

3. Boost your immune system