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MODULE 1 Unit 1
MODULE 1 Unit 1
MODULE 1 Unit 1
Learning Outcomes
Introduction
This module will deepen your knowledge and appreciation of aquatic activities as
you study the nature of swimming as physical activity, its benefits, and safety measures.
It involves demonstrating the foundation skills (bubbling, flutter kick, float, and glide) as a
physical activity necessary for fitness and wellness development through dryland and
work-out exercise
Swimming has been around for a very long time. It’s no surprise, then, that
swimming has a history filled with tons of interesting, and maybe even useful, facts!
Swimming is engaging and fun but also full of weirdness and crazy fun facts.
These are just a few facts among many concerning swimming, some of this information is
already known to you and maybe some of these are new but we hope that this will
motivate you to keep learning about the wonderful ways of water.
Activity 1: Self- Learning Activity: Reflection: Among the different facts that were presented above
which do you think is the most striking? Why? Explain your answer in 2 to 3 sentences.
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Aquatics and Swimming
Learning to swim is a journey that takes dedication, hard work and commitment.
The skills and experience this affords you can be utilized in all areas of your life. If you are
thinking about learning to swim, jump in! It will dramatically improve your life in ways you
wouldn’t have imagined. Enjoying life, and seeking out the tools to make the most of it,
is the most important goal we can set for ourselves.
The term “Aquatic Activities” is a very broad term which includes all activities that
are done in the water. This can also be defined as motor activities performed in water for
purposes that can be competitive, educational, therapeutic, or recreational. Among the
aquatic activities, swimming is the most common and the simplest. Swimming can be
understood simply as moving in water first, in order to survive, for recreation, or to
compete. 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 skills enhance your life in many ways. Once you have them, you can
explore 32 other water-based sports such surfing, rowing, kayak etc. On the flip side,
swimming is one of the most beneficial activities you can do all of your life! It is the best
cardio/pulmonary and skeletal friendly exercise. It’s a total body workout, working every
muscle group, but with low impact which is safer compared to other forms of physical
activity. Embracing swimming as part of your exercise regime will help you avoid chronic
health issues like obesity, heart problems and diabetes. From a cosmetic point of view,
swimmers rarely look anywhere near their actual ages. It is the true fountain of youth.
3. Surfing
Surfing is another popular water sport and
the Philippines is actually laden with provinces that
are considered surfing spots–where you will be able
to catch and ride the best waves.
Best places to try: La Union, Siargao, Baler, and
Zambales
4. Rafting
From one adrenaline-inducing activity to
another. Rafting lets you course through the rough
river waters using an inflatable raft. It is an
experience that is one for the books!
5. Canyoneering
If you’re into extreme activities that test one’s
endurance, then you should give canyoneering a
try. Canyoneering is done by navigating through a
canyon, but aside from hiking, it requires other
physical activities like swimming, rappelling, and
sometimes even cliff jumping. Indeed, the perfect
activity for adrenaline junkies!
Best place to try: Cebu
6. Wakeboarding
The concept of wakeboarding is much like
skateboarding except you’re riding a board on
the water while being towed behind a
motorboat. The water sport is slowly gaining
popularity in the country and can even be tried
in areas near Metro Manila.
Best places to try: Laguna, Batangas, Pampanga,
and Camarines Sur
7. Waterskiing
Waterskiing, on the other hand, uses a pair
of skis to glide through the water instead of a
board. The rider is also pulled by a motorboat,
similar to wakeboarding.
9. Kayaking
If you’re not much into the extremes, but
still want to experience a water sport, then give
kayaking a try. Appreciate the beauty of a place
by paddling through its waters in a kayak. These
small narrow boats can hold one to four persons,
depending on their size.
Best places to try: Palawan, Cebu, Surigao del
Norte, and Caramoan
11. Sailing
Sailing is the art of controlling a sailing
ship or sailboat while being propelled by winds
across a body of water. Although more and
more people are enjoying it as a recreational
activity, it’s also a great workout as it develops
muscle endurance, improves agility, and helps
in concentration.
Physical health isn’t the only benefit of swimming. According to the Centers for
Disease Control and Prevention, water-based exercise such as swimming can have
positive effects on mental health, such as strengthening family bonds between children
with developmental disabilities and their parents. Swimming has been proven to be a
great form of physical and mental exercise as it detaches the participant from the hustle
and bustle of the outside world and allows them to completely relax in a quiet and
calming environment. The feeling of weightlessness for many offers great relief and stress
release.
Swimming also shows a lot of evidence that it greatly affects the Psychological,
Emotional and Social Health of an individual. Many people who attend activities in
swimming pools, spend time in a group workout together whether it is lane swimming or
aqua aerobics and Swim Ireland believe swimming is a great social outlet. Exchanging
stories, challenging each other, and sharing in the hard work make swimming with others
a really rewarding experience. It is also said that Swimming has been found to provide a
pathway to reduce stress and tension and help to alleviate anxiety and depression. It
also helps in the Improvement of self-image, confidence and self-esteem. Swim
England’s research has revealed that seven to 16-year-olds who swim rated a higher
feeling of life being worthwhile compared to those who don’t. It is clear swimming has a
huge role to play in helping our young people feel happier, healthier and more self-
confident as they grow up. People who swim also have higher levels of trust. They are
more likely to trust their neighbours, people in their local area and people in general.
The benefit that we can gain from dry-land swimming activities as compared to
actual swimming is not significantly different, but this dry-land swimming activities could
be an alternative activity that can help us in preparation for our actual swimming. Dry-
land strength training aims to increase
maximal power outputs through an
overload of the muscles used in
swimming (Tanaka, 1993) and it may
enhance swimming technique
(Maglischo, 2003).
There are many different ways you can
improve your swimming ability
specifically on the different swimming
strokes through the use of dry-land
activities. Here are some of the reasons
why it is important that you include
dryland training into your swimming
routine (Garrod, 2019).
✔ Build muscle
It can be difficult to build muscle from swimming alone. You need to include dryland
training in order to develop your muscle mass. You aren’t likely to see an increase in
muscle mass from swimming alone, as the muscle groups aren’t triggered in the same
way that they would be in the gym. Building muscle strength is a good way to increase
your overall strength, which can translate into improvements in the water.
✔ Core strength
This is especially important for swimming, core strength. Improving your core strength
is another way to improve your overall swimming style. Good core strength can make it
easier to hold the correct body position in the water, and also allow for faster, tighter
tumble turns. Dryland training is a good way to increase core strength through the use of
exercises that activate and target all of your core muscles.
✔ Power
Another reason why dryland training is so important, once you have developed
correct swimming technique, is because it will generate more power overall. Dryland
training will increase your power in a way that swimming alone cannot match. You will
then be able to translate that increased power on land to increased power in the water.
✔ Injury prevention
Not only is dryland training beneficial for strength, but it is also good for maintenance.
You may not realize this when you are swimming, but swimming involves a lot of repetitive
movements that, over time, may actually start to have an effect on your body. For
example, you may find that you get sore shoulders from time to time. By implementing
dryland before or after a swim, you are going to strengthen the muscles around your
joints, which will help to prevent injuries.
There are a range of different exercises that you can include in your pre and post-swim
routine. The use of dynamic warm-up stretches and exercises such as arm swings, leg
swings, planking, and alternative leg/arm raises are a great way to activate the body to
unleash your full potential in the water. Dryland stretches and strengthening exercises
may seem simple, however they are a great way to prepare before hitting the water as
well as helping your body to recover.
C. Water Safety
Swimming offers a lot of health benefits, but it could also be one of the most
dangerous activities due to the health risk it is associated with. Swimmers should therefore
learn how to protect themselves and others from these potential health problems. Here
are some of the things that we have to do in order to ensure safety while we are in the
water.
2. Water awareness
Water awareness can reduce the rate of drowning or near drowning incidents.
being aware about yourself and your surroundings will help you feel protected around
water. The following are the different things that we should be aware of in, on, or around
water.
2.1 Self -awareness- this refers to knowing your limits. If you are not a good swimmer
then you don’t go in water that is so deep. You are able to see yourself clearly
and objectively when you are in the water. This also includes being able to reflect
on what you will be doing in case of water related emergencies.
2.2 Environmental Awareness- This refers to your ability to be aware of your
surroundings and environment when engaged in water activities or near water
forms. This ability can help you avoid accidents in order to prevent you
endangering your life.
3. Sun Safety
Spending too much time in the sun may increase the risk of developing eye damage,
cataracts, immune system suppression, premature aging, and skin cancer. The following
are some tips that we can do in order for us to keep yourself safe from sun exposure when
you are on the water.
3.1Do not burn. Five or more sunburns significantly increases your risk of developing
skin cancer.
3.2 Avoid sun tanning and tanning beds. UV light from tanning beds and the sun
causes skin cancer and wrinkling. If you want to look like you have been in the sun,
consider using a sunless self-tanning product, but continue to use sunscreen.
3.3 Generously apply sunscreen. Apply ample amounts of sunscreen to all exposed
skin using a SPF of at least 15. Reapply every 2 hours, even on cloudy days, and after
swimming or sweating.
3.4 Wear protective clothing, such as long-sleeved shirt, long pants, a wide-brimmed
hat and sunglasses, when possible.
3.5 Seek shade when appropriate remembering that the sun’s UV rays are strongest
between 10 a.m and 4 p.m. Follow the shadow rule when in the sun: Watch your
shadow. No shadow, seek shade!
3.6 Drink plenty of liquids. It's easy to get dehydrated in the sun, particularly if you're
active and sweating. Keep up with fluids — particularly water — to prevent
dehydration. Dizziness, feeling lightheaded, or nausea can be signs of dehydration
and overheating.
Recreational Water illness (RWI) is an illness that comes from contact with
contaminated water. These illnesses are most commonly spread when swimmers swallow
or breathe in water particles containing germs. RWIs can be found in waterparks,
swimming pools, hot tubs and spas, rivers, lakes, and oceans. Diarrhea is the most
common symptom of RWIs but they can also cause infections in the skin, ears, eyes, chest
and lungs.
To avoid RWIs-
4.1 Check for clean, clear pool water. The main drain on the bottom of the pool
should be clearly visible.
4.2 Check the pool. Pool tiles should not be sticky or slippery and slides should be
smooth.
4.3 Check for odors. A clean pool has very little odor- a strong chemical smell may
indicate a problem.
4.4 Check with the staff. Ask them about water quality, health inspections and water-
quality training.
To further understand the lesson on the nature, benefits and water safety:
Open the PPT presentation entitled Benefits of Aquatics and Swimming Activities
and Water Safety saved on your memory stick. For online students, the same materials will
be posted in the google classroom by your FIT instructor.
Swimming indeed is an excellent physical activity that offers a lot of benefits. After
you have explored and studied some of these, reflect on these benefits to you as a
person – as a future professional. Revisit its benefits and express your appreciation about
it.
1. Word cloud also known as wordle word collage or tag cloud is an image composed
of words used in a particular text or subject, in which the size of each word indicates its
frequency or importance.
2. Key word/s should be written in big and/or bold letters followed by smaller letters for
those of secondary importance and the least relevant to be written in the smallest letters.
3. Your Task is to create a word cloud focused on the different benefits of swimming.
4. Refer to the samples attached as your guide.
*For offline students, please open your learning packet. Open the WORKSHEET folder and
use Module 1 Worksheet 1 for your activity.
For online students, your course facilitator will give you instructions on your google
classroom.
Activity 3:
Self-Awareness and Environmental Awareness: “Play your part, be water smart!”
Audio and The audio is clear The audio is clear The audio is The audio is cut-
Sound Quality and effectively and assists in inconsistent in off and
assists in communicating clarity at times inconsistent or
communicating the main idea. and/or the overpowering.
the main idea. background
Background audio Audio is audio Sound is difficult
is kept in balance. understandable overpowers the to hear or is too
primary audio. loud.
Sound is clear and and volume is
volume is appropriate. Sound is
appropriate. somewhat
8-6 difficult to hear
10-9 or is occasionally
too loud
2-0
5-3
TOTAL: 40
There are two attachments which you are going to submit in this classwork: first,
the photo collage and your answers to the guide questions and second, your vlog.
Note: for online students, the whole activity will be facilitated by your FIT course
instructor.
The best thing that you can do to stay safe in, on and around the water is to fully
understand your swimming ability, your current condition and the potential hazards that
you might encounter. I hope that through this activity you would be able to avoid
accidents that you could experience when you are in the water and enjoy every water
activity you will engage at. But you should also take note that what we have presented
here are just sample activities and that you can also perform other types of
environmental and self-awareness activities depending on the circumstance you are
into.
Activity 4:
The rubric below will further guide you in creating this task. (30pts)
Infographic Rubric
Exceptional Admirable Marginal Unacceptable
10pts 7- 9pts 5 -6 pts 4 and below
Cont The details exceptionally Most details Few details No details to
ent support the details and the support main support main support main
(10 main idea idea idea idea
Point Lacking accurate Information is not
s) Accurate information accurate
Information adequately information for
supports purpose of visual almost all subject Inadequate Information does
matter information is not not support the
(Foci: Water Safety clearly supportive visual’s purpose
Considerations) Information is of visual’s
mostly adequate purpose
and supportive of
visual’s purpose
Visua Exceptional use of color, Adequate use of Inappropriate use Little attempt to
l design, and space color, design, and of color, design, use color, design
Appe space and space and space
al Original and creative appropriately
(10 design Design is Design lacks
Point adequate creativity Design is dull
s) Overall design is pleasing
and harmonious Overall design is Lack of Project has sloppy
mostly pleasing harmonious appearance
and harmonious design in
presentation
Mec Words are highly legible Most words are Presentation is Distractive
hani and pertinent to topic legible and illegible and elements make
cs pertinent to topic confusing illustration
(10 ineffective
Point
s)
*For offline students, please open your learning packet. Open the WORKSHEET folder and
use Module 1 Worksheet 2 for your activity.
For online students, your course facilitator will give you instructions on your google
classroom.
Philippine Primer, 2019. 10 Water Sports You Can Try in the Philippines this Summer
https://primer.com.ph/blog/2019/03/24/10-water-sports-you-can-try-in-the-
philippines-this-summer-2019/
Swim England . The health and wellbeing benefits of swimming. Loughborough: Swim
England; 2017. http://www.swimming.org/swimengland/health-and- wellbeing-
benefits-of-swimming/
The United States Water Fitness Association. Physical and Psychological Benefits of
Swimming.https://www.active.com/swimming/articles/the-physical-social-
and-psychological-benefits-of-swimming