AQUATICS
1st Semester Lecture / Prelims
Cristine Grace B. Juntilla / BSN-2H
INTRODUCTION
SWIMMING
• An individual or team sport that involves using
arms and legs to move the body through water
• Swimming, in recreation and sports, the act of
moving through the water by combined arm
and leg motions and the natural flotation of the
body
PURPOSES
1. Fun and recreation
2. Relaxation
3. exercise/work-out
4. Sports
5. Saving lives/rescue
SWIMMING WHO AND WHERE?
• For all ages and for all bodies of
water
• An activity for everyone
• International Paralympic Committee
• Down syndrome
• Physical disability
• Amputated leg
• Visually impaired ropes are guide for
their direction
• TAPPERS - trained people who taps
the swimmer if they reached the end
of the pool (to do Somersault)
• Millions of people enjoy swimming in
lakes, oceans, rivers, indoor and
outdoor swimming pools. Swimming:
Who and Where?
• Babies CAN’T swim. (only reactions
and reflexive movements if they
submerged in the water)
SPORTS CLASS (PARALYMPICS)
• Based on the impact of their performance
according to their sports
• 14 classes
• 1-10 physical impairment
• 11-13 visual impairment
• 14 intellectual impairment
VALUES OF SWIMMING
1. COMPETITIVE VALUES - sportsmanship
2. THERAPEUTIC VALUES - nurses, aquatics
therapy
3. RECREATIONAL VALUES - have fun and be
safe
4. PHYSIOLOGICAL VALUES - aerobic fitness,
helps in cardiovascular system, breathing
pattern
5. SAFETY VALUES – survival
SHORT HISTORY
• Egyptian 4000 B.C.
• Prehistorically, swimming was essential in
order to cross rivers and lakes – as indicated
in ancient cave paintings. “Cave of Swimmers”
from Egypt which depicted swimmers.
• According to Archaeological and other
evidence, it is safe to say that swimming must
have been practiced as early as 2500 BCE in
Egypt, Greek, and Roman civilizations.
• More references to swimming are found in the
Babylonian and Assyrian wall drawings,
depicting a variant of the breaststroke.
• Roman baths - well preserved spa or pool
located in England
• Greeks could swim according to Herodotus
(8.89), who attributes the large number of
survivors from the Battle of Salamis in 480 BC
to this fact.
• The Greeks did not include swimming in the
Olympics, but practiced the sport.
• Iliad and Odyssey 1500 to 2000 years
• Written references date back to ancient times,
with the earliest as early as 2000 BC. Such
references occur in works like Gilgamesh, the
Iliad, the Odyssey, the Bible (Ezekiel 47:5,
Acts 27:42, Isaiah 25:11), and other sagas,
although the swimming style is never
described.
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 AQUATICS
1st Semester Lecture / Prelims
Cristine Grace B. Juntilla / BSN-2H
• Acts 27:42 (KJV) And the soldiers' counsel
was to kill the prisoners, lest any of them
should swim out, and escape.
• Organized swimming 1800’s and 1900’s
• Competitive swimming in Europe started
around 1800, mostly using breaststroke
• BREASTROKE OLDEST SWIMMING
STROKE, NEXT IS SIDESTROKE
• Scissorkicks - Trudgen stroke
• Frog kicks - Breaststroke
• Flutter kicks (up and down motion) -
Freestyle
• In 1873, John Arthur Trudgen introduced the
trudgen to Western swimming competitions,
after copying the front crawl used by Native
Americans. Due to a British disregard for
splashing, Trugden employed a scissor kick
instead of the front crawl’s flutter kick
• Swimming was part of the first modern
Olympic games (1896 in Athens)
• In 1902 Richard Cavill introduced the front
crawl to the Western world
• In 1908, the world swimming association,
Federation Internationale de Natation (FINA)
was formed
• Butterfly was developed in 1930s and was at
first a variant of breaststroke until it was
accepted as a separate style in 1952
• In Japan swimming was one of the noble skills
of the Samurai, and historic records describe
swimming competitions in 36 B.C.
• In 1603 the first national swimming
organization was established in Japan.
• 17th to 18th century, books about swimming
were published. - 1896, first modern Olympics
in Athens, Greece.
• Fédération Internationale de Natation Amateur
(FINA)
• International Olympic Committee for
administering international competitions in
water sports, was formed in 1908
HISTORY OF SWIMMING: PHILIPPINES
• The American military men introduced
competitive swimming to Philippines. –
• In 1907, the construction of the first swimming
pool in the country at Fort McKinley YMCA, in
Manila.
• In 1911, Filipinos watched avidly from the
sidelines as the first swimming championship
meet.
• Swimming competitions were suspended
during the Japanese occupation. It was only in
1948 when swimming competitions were
resumed.
• Teófilo “The Ilocano Shark” Yldefonso
➢ Named "The Father of the Modern
Breaststroke” by transforming the way
the stroke was swum.
➢ the first Philippine athlete to win an
Olympic medal across all sports.
➢ the only Philippine athlete to date to
win back-to-back Olympic medals in
any sport.
➢ Four-time gold medalist in the 200 m
breaststroke at both the Far Eastern
Games and the Philippines vs.
Formosa Dual Meet.
➢ Rose to the rank of lieutenant in the
57th Infantry Regiment of the
Philippine Scouts during WWII.
➢ https://youtu.be/A1LZsAm8i18
BENEFITS
• Builds cardio-respiratory fitness
• Builds muscle mass
• Burns calories
• Low impact
• No ground impact so it will protect the
joints from stress and strain
Family bonding
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 AQUATICS
1st Semester Lecture / Prelims
Cristine Grace B. Juntilla / BSN-2H

Lifelong 4. Swimming Equipment: Training & Floatation

• From baby to old age Devices
• keeps your heart rate up (Builds cardiorespiratory a. Swim fins - techniques in kicks (length and
fitness) flexibility)
• builds endurance, muscle strength and
o Longer fins - underwater
cardiovascular fitness
• tones muscles and builds strength (burns calories) o Shorter fins - training, helps the
• provides an all-over body workout, as nearly all of ankle to be flexible (flutter kick and
your muscles are used during swimming dolphin kicks)
• relaxing and peaceful form of exercise ● b. Pull-buoys - keep the body floated
alleviating stress c. Swimming Noodle - aerobics and flotation
• improving coordination, balance, posture and
flexibility d. Kickboards - for flutter kicks
• providing good low-impact therapy for some e. Hand paddles - training armstrokes, arm
injuries and conditions resistance
• providing a pleasant way to cool down on a hot
day
• available in many places – you can swim in
swimming pools, beaches, lakes and rivers. Make
sure that the environment you choose to swim in
is safe.
• Family bonding
• Lifelong

EQUIPMENTS
1. Proper swimwear (nylon and spandex)
2. Goggles and bathing caps (Racing, Figure 1. Olympic Pool’s Dimension
Fitness/Leisure, Masks, Prescription goggles)
a. Polarized - outdoor swimming COMPETITIVE SWIMMING
b. Tinted - yellow, red, orange and Four major styles established in competitive
blue tint, indoor swimming only swimming.
c. Clear - indoor swimming, ❖ Butterfly
lowlight and cloudy condition
❖ Backstroke
d. Mirrored - outdoor swimming,
sunlight will refract ❖ Breaststroke
e. Photochromatic - reacts to light ❖ Freestyle
and adjust to light conditions
• Swimmers are broadly classified as:
• Fogging of lenses is caused by condensation
(gas to liquid) ➔ Sprinter
3. Swimming cap - for hair to not be damaged ➔ middle swimmer
(chlorine); help to keep pool clean preventing ➔ distance swimmer
clog in hairs

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 AQUATICS
1st Semester Lecture / Prelims
Cristine Grace B. Juntilla / BSN-2H
• Swimming Tournaments:
• Individual Races
➢ Freestyle: 50, 100, 200, 400, 800,
and 1,500m;
➢ Backstroke: 100 and 200m;
➢ Breaststroke: 100 and 200m;
➢ Butterfly: 100 and 200m;
➢ Individual medley: 200 and 400m;
• Relay Events
➢ Relays: 4×100 free, 4×200 free;
4×100 medley (men's, women's, and
mixed)
• Open Pool Swimming Events
➢ Marathon: 10 kilometres
BASIC SAFETY GUIDELINES FOR SWIMMING
• Swim in designated areas supervised by
lifeguards. Never swim in unknown waters.
• Always swim with a buddy; do not allow
anyone to swim alone.
• Know your limits.
• Never leave a young child unattended near
water and do not trust a child’s life to another
child; teach children to always ask permission
to go near water.
• Have young children or inexperienced
swimmers wear approved life jackets around
water, but do not rely on life jackets alone.
• Maintain constant supervision.
• Make sure everyone in your family learns to
swim well.
THE 7 BASIC SKILLS
1. Breathing -Blowing Bubbles/ Bobbing
• Drill #1 In shallow water, hold your breath,
then crouch down so that your head gets
under water. Hold for some seconds, then
come back
• Drill #2 Same as drill #1, but exhale
underwater through the nose so that you blow
bubbles
• Drill #3 Same as drill #2, except that you now
blow bubbles both out of your nose and your
mouth
• Drill #4 In shallow water, crouch so that the
water surface is between your nose and your
mouth
o Now practice inhaling through the nose
above water and exhaling through the
mouth under water
• Drill #5 In shallow water, submerge your face
and blow bubbles out of your mouth, nose, or
both
o Then grab the border of the pool and
try to get into a horizontal position face
down while still blowing air out of the
mouth and nose
• Drill #6 Still in shallow water, bob so that your
head rhythmically goes in and out of the water
o Exhale while your head is submerged
and inhale while your head is emerged.
o http://www.youtube.com/watch?v=RJB
93g5y_A0&t=41
o https://docs.google.com/file/d/1pz0cykE
P16RejlFg_v6L3mtGNywLIlvt/preview
1.
2. Gliding Technique
• Try gently pushing off the side wall of the pool,
with your arms stretched out, in front of your
head
• Your hands and feet must be together to give a
pointed streamlined shape so that the water
moves easily around you as your body cuts
through it. If your hands and feet are apart
your body shape will be creating resistance
and your movement will be little, if anything.
• Keep your head face-down in the water and
glide until you slow down
• How to Glide in Water
• A streamlined body shape is important for a
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 AQUATICS
1st Semester Lecture / Prelims
Cristine Grace B. Juntilla / BSN-2H
glide to gain and maintain some distance.
• “Any body shape can glide through the water.
It is a matter of what position you have your
arms and legs in as you glide. “
• http://www.youtube.com/watch?v=RSWUSe4_
cJU&t=82
• https://docs.google.com/file/d/1o8SgsiGdmPJ
9VkGLca4HlzhzzBApYmBm/preview
• https://docs.google.com/file/d/1wHcr7m3f_aXi
02Ag2T8CoIM8XVmIbFDB/preview
3. Floating Technique
• Floating equips with the ability to roll to their
back and stay at the water’s surface, which
places them in an ideal position to breathe
• Floating helps the swimmer to conserve
energy, which reduces the chances of
drowning from physical fatigue
• Being able to float also promotes proper
breathing techniques, which works to keep
calm in water
TYPES OF FLOATING
• Back float (Horizontal Survival Float)
o Prepare to float on your back
o Adjust your head. Lift chin
o Position arms correctly
o Arch back slightly. Lift chest
• Prone floating (Deadman)
o Lying in prone position (face down)
o Minimize leg movement
o Stay afloat with natural buoyancy
o Lift head to breath and then to floating
o This style is for resting
• Starfish float – most relaxing float
o Crouch down so that the water gets at
shoulder level
o Spread your arms horizontally apart
from the body
o Lean back in the water to get into an
oblique position
o Push yourself away from the ground
with your feet, with enough momentum
so that your legs move upward to the
water surface
o Lean on your back and straighten your
body so that it forms a line head to
toes, with arms spread apart
o Slowly spread you legs apart
o Keep your head, back and hips aligned,
stay relaxed and breathe calmly
• Jellyfish float
o Hold your ankles with your hands
o Dangle your head and upper body
downward
o Let the water buoy you and relax
• Turtle float
o Hold your knees with your hands
o Dangle your head and upper body
downward
o Let the water buoy and relax
4. Treading Technique
• Water treading is an aspect of swimming that
involves a swimmer staying in a vertical
position in the water while keeping his or her
head above the surface of the water
• It is a combination of eggbeater kick and
sculling
• Sculling is simply the continuous motion of the
hands and forearms, which change angles to
create propulsion.
• The eggbeater kick is a style of kicking where
the swimmer's legs alternate one-legged
breaststroke kicks.
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 AQUATICS
1st Semester Lecture / Prelims
Cristine Grace B. Juntilla / BSN-2H

STARTING POSITION

•
•
5. Doggy Paddle
• Combining basic kicking with paddling arms. FOUR COMPETITIVE STROKES
Head out of the water
1. FREESTYLE (FRONT CRAWL) - Freestyle
implies the freedom to choose any stroke style
for competitive swimming. This style is
generally the fastest.
a. FREESTYLE – LEG KICK
o FLUTTER KICK – legs kick in
o alternating order
o Bend knees slightly
o Relax feet and ankles (almost
• floppy)
6. Flutter Kick o Emphasize down-kick for
propulsion
• Purpose: to keep legs up and in shadow of the
upper body and assisting body rotation for
arm strokes
• Back flutter – backstroke
• Front flutter – freestyle
7. Coordination
A well contributed movement of arms and legs and
proper timing between phase of strokes
• Once all these skills are mastered, it is now
time to learn the four different swimming b. FREESTYLE – ARM STROKE Entry &
strokes Catch Propulsive (Pull) Recovery
o EVF (Early Vertical Forearm)
o Move arms in an alternating
windmill motion
o Pull each arm through the water
with equal strength and arm

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 AQUATICS
1st Semester Lecture / Prelims
Cristine Grace B. Juntilla / BSN-2H
reach to ensure that you swim
straight
o Pull arms underwater in an “S”
pattern
o Cup the hands but keep the
wrist and hand
c. FREESTYLE – BREATHING
o Raise one arm to begin the
stroke. As the shoulder rises,
turn the head to catch a breath.
o Turn the head only enough to
leave the water to breathe. Do
not lift the head, because it will
slow you down.
o Take as many air/breath as
necessary and exhale through
your mouth and nose when the
head returns to the water.
o Repeat the head turn to the
other side, or to the same side,
in coordination with the
beginning of the opposite arm
stroke.
o •
o
d. TIMING AND COORDINATION
o The timing and coordination for
this swimming stroke usually
occurs naturally.
o Arms should provide a
continuous power and
propulsive alternating action
whilst leg kicks also
o remain continuous and
alternating.
o
SIX ELEMENTS OF PERFECT FREESTYLE
• Body position - how body is positioned in the
water
o “Streamline”- is where your body is as
narrow as possible moving through the
water, to reduce the amount of drag
that you have.
• Catch - Early Vertical Forearm
• Rotation - hips rotates
• Breathing - keeping your head in line with
your spine. No lifting, just rotating.
• Kicking - kick from the hips
• Silent swimming- body awareness
EVENTS IN FREESTYLE
• 50-meters
• 100-meters
200-meters
• 400-meters
• 800-meters
• 1,500-meters
• 10,0000-meters
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 AQUATICS
1st Semester Lecture / Prelims
Cristine Grace B. Juntilla / BSN-2H

• Medley-relay STEP 2 – Swim Towards the Wall

• Order of stroke: • Gain momentum towards the wall by swimming
o 1. Backstroke freestyle into the wall in the center of the lane
(if possible).
o 2. Breaststroke
• USE THE T
o 3. Butterfly
o In most pools, there is a large T on the
o 4. Freestyle bottom of the pool as well as on the
• Individual-Medley wall underwater. This can be used to
help time and center your turn. Try to
• Order of stroke:
swim directly over the T on the bottom
o 1. Butterfly and into the T on the wall.
o 2. Backstroke
o 3. Breaststroke
o 4. Freestyle

STEPS OF FLIP TURN-FREESTYLE

STEP 1 – Preparation
• The first thing to remember when doing these
turns is that flip turns are “blind”. Don’t try to
look ahead to where you’re going when
swimming into the wall, and don’t look when
you’re pushing off of the wall either. Just keep
your head in line with your body and trust the
other swimmers in your lane.
STEP 3 – Start the Somersault
• When you are directly above the T on the
bottom of the pool, begin your half-somersault.
Tuck your chin, kick one last hard kick and
finish your arm pull with your hands ending at
your sides.

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 AQUATICS
1st Semester Lecture / Prelims
Cristine Grace B. Juntilla / BSN-2H

STEP 4 – Finish the Somersault

• DO THE FLIP - Tuck your knees and chin into
your chest as tight as possible and pull your
feet into your butt. Use your arms to keep the
somersault going by pushing the water up
towards your ears with your palms and
forearms STEP 7 – Just Keep Swimming
• To maintain your momentum, kick your legs as
you are leaving the wall. There are two types
of kick to choose from at this point:
o Dolphin Kick : Keeping your legs
together, move your body in a dolphin-
STEP 5 – On the Wall like motion or,
• STRAIGHTEN UP - As you complete your o Flutter (or Scissor) Kick: Separately
half-somersault, straighten your arms out over kicking your legs the same as during
your head and put one hand on top of the the crawl stroke.
other. Point the tips of your fingers in the
direction you want to go, which is directly • It all depends on your preference and what’s
down the pool. Be sure to squeeze your arms faster for you. As you become more
tight! From the waist up, you should be in a comfortable with the turn, play around with
streamline: think of making your body match both kicks to decide which is best for you.
the shape of a torpedo. Long and tight!
• PLANT THOSE FEET - Extend your legs out
of the curled ball, and plant them squarely on
the wall approximately 6” under the surface of
the water, toes pointed up. As you get better,
you will want to be close enough to the wall
that your hips and knees are both making 90-
degree angles, as is you’re sitting straight up
in a chair.

STEP 8 – From the Back to the Front

STEP 6 – Push Off
• Launch yourself off the wall by straightening
your legs and moving your entire body in a
tight streamline (remember, torpedo-like).
Staying on your back, push straight off of the
wall. Remember to keep your eyes on the
surface of the water and not on your toes or
your destination!
• ROTATE - As you leave the wall in a tight
streamline (keep your arms right on top of your
ears!), begin to rotate your whole body from
belly-up to belly-down by twisting your entire
body. Think about rotating your shoulders and
hips together; this keeps you streamline tight
as you’re twisting. Remember to keep your
whole body in a straight line!

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 AQUATICS
1st Semester Lecture / Prelims
Cristine Grace B. Juntilla / BSN-2H

STEP 9 – Just Keep Swimming, Swimming,

Swimming
• Once you are belly down, begin your transition
back into freestyle by using a strong flutter
kick and heading towards the surface. Begin
your freestyle pull with whichever hand is
closest to the bottom of the pool. As your
hand completes the pull, you should be close
enough to the surface for your hand to exit the
water just like a normal stroke.

5 BIGGEST MISTAKES IN FREESTYLE

• LOOKING FORWARD
• KICKING TOO MUCH
• BREATHING TECHNIQUE
• CROSSING OVER - Crossing Over on Hand
Entry
• PULLING WITH THE STRAIGHT ARM

Freestyle Kicks & Arm Strokes (20 pts)

https://www.youtube.com/watch?v=BM2gjz6yi6k

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 AQUATICS
1st Semester Lecture / Prelims
Cristine Grace B. Juntilla / BSN-2H
MIDTERM NOTES
2. BREASTSROKE - The breaststroke involves
exquisite timing, and in fact, you can be
disqualified from competition if you miss even
one stroke.
- This is the oldest and the
slowest swimming stroke
among the four major strokes.
- It is also the most inefficient of
all strokes, which is what
makes it the slowest. The
breathing technique
- inclines the body position and
the large frontal resistance
area is created as the heels
draw up towards the seat
- which are the main reasons
that make this stroke inefficient
and slow.
a. FROG KICK - Knees bend as the
heels are drawn up towards the seat
(buttocks).
- The feet is in a dorsiflex
position, toes are turned
outwards, exposing the soles of
the feet to the water.
- The legs sweep outwards,
around and slightly
downwards in a flowing circular
path, accelerating as they kick.
• This is the large frontal resistance area which
is created as the heels draw up towards the
seat, which makes the swimming stroke/style
slow. Since this position increase drag.
•
• (glide) is essential to capitalise
•
•
b. BREASTSTROKE – BREATHING
- The stroke action gives a
natural body lift which gives the
ideal breathing point (breathing
in) with each stroke.
- Inhalation takes place at the
end of the in sweep as the body
allows the head to lift clear of
the water. The head should be
lifted enough for the mouth to
clear the surface and inhale.
- Head returns to the water to
exhale as the arms stretch
forward to begin the recovery
phase.
- The breathing
technique inclines the body
position, which creates drag and
one of the main reasons that
make this stroke slow.
•
c. BREASTSROKE – TIMING
- PULL (ARM STROKE) ->
BREATHE IN -> FROG KICK ->
GLIDE & BREATHE OUT
- A streamlined body position
at the end of the sequence
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 AQUATICS
1st Semester Lecture / Prelims
Cristine Grace B. Juntilla / BSN-2H
on the propulsive phases of the
stroke.
- When the arms are pulling, the
legs are streamlined; and
- when the legs are kicking in
propulsion, the arms are
streamlined.
• - Hand entry - Your hand enters
3. BACKSTROKE - This is like freestyle that
uses alternative windmill arm stroke and flutter
kick.
- Two keys to proper backstroke
are (1) arms move with equal
strength or else you will swim
off to one side, and (2) body
rolls from side to side so that
your arms catch enough water
to propel you forward.
• - Recovery - Move your arm in
- supine body position (flat and
horizontal)
- The head remains still
throughout the stroke with the
eyes looking at the ceiling
- legs and feet should be
extended and remain together
- c. BACKSTROKE – BREATHING
a. BACKSTROKE – FLUTTER KICK
- Bend knees slightly
- Relax feet and ankles (they
should be floppy)
- Emphasize the up-kick for
propulsion
•
b. BACKSTROKE – ARM STROKE
the water in line with your
shoulder, pinky finger in first,
and your arm straight. Rotate
your body slightly to maximize
your reach.
- Pull - Pull your arm down and
under the water, slightly
bending your elbow. Sweep
your arm down and through the
water toward your outer thigh,
pushing the water with your
hand.
- Release - As your arm nears
your body, begin to straighten it,
lifting it out of the water with
your thumb leading.
an arc to begin the stroke again
with your pinky entering the
water first
•
- Keep your head back and eyes
toward the ceiling
- You can find your own breathing
pattern in backstroke because
the breathing is less
coordinated with the arms and
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1st Semester Lecture / Prelims
Cristine Grace B. Juntilla / BSN-2H

kick than other strokes since

your head should always be
out of the water

BIGGEST MISTAKES
• POOR HEAD POSITION
• HAND ENTRY & EXIT
• STRAIGHT ARM PULL

4. BUTTERFLY STROKE

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