PE 3 SWIMMING Unit 1 Module

Republic of the Philippines
NUEVA ECIJA UNIVERSITY OF SCIENCE AND TECHNOLOGY

Cabanatuan City, Nueva Ecija, Philippines
ISO 9001:2015 CERTIFIED
INSTITUTE OF PHYSICAL EDUCATION
Module
in
PE 3
Swimming
1st Semester 2022-2023

Under the New Normal
1|P age
Module in PE 3- Swimming
Swimming
Requires scientific acquisition of knowledge and skills in body preparation for properly
executed skills and managing the body in water. Basic and developmental skills for scientific
swimming are introduced as well as games and other activities done. Lifesaving skills is likewise
encouraged in the course.
Unit I
Stretching and Flexibility
Introduction
This unit tells you not only how this facet of fitness works, it also teaches you specific
works, it also teaches you specific stretching exercises that will help increase your range of motion
and improve your overall coordination. It also focuses on the sequence on how the proper
stretching started and done. Likewise, the different body parts to be stretched and flexed properly
in order to achieve the desire condition of it are included in this unit.
You may also acquire knowledge and understanding about the do’s and don’ts of how are
you going to warp-up and stretch including the body position and proper movement and also the
duration of each routine. Lastly you will understand the statement “keep in mind that static
stretches will improve your static flexibility, but not necessarily your dynamic flexibility”.
Learning Objectives
At the end of the unit, I am able to:
1. Identify the different factors that bring about the importance of executing
stretching and flexibility;
2. Demonstrate a positive attitude in performing its stretching and flexibility
routine towards its goal; and
3. Create or come up an effective routine that gives an enriching skills that
focus on stretching and flexibility.
2|P age
Stretching exercises were a mandatory part of the practice regimen, but one of the role
players on this particular NBA team or in any organization or team consistently refused to
participate. The athletic trainer, a stern look on his face, would admonish the player and preach to
him that stretching was a vital part of preparing himself to be successful. The player, however, was
a guard whose specially was long-range shooting. When he came into the game, it was usually to
start jacking up three-pointers in an effort to create instant offense. So the player saw no need to
spend fifteen or twenty (15 or 20) minutes stretching before each practice.
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The Benefits of Stretching

Sure, you want to get right out that court, but take the extra time to warm up…it will
definitely be worth your walt. The following are the reasons for such.
• You will experience a dramatic increase in your range of motion.
• Your performance, including more speed and power and improved muscle recovery, will
increase.
• You will perform a skill in its entirety and with greater ease.
• You will reduce muscle tension and experience a more relaxed feeling.
• You will have better coordination.
• You will became more mentally prepared for the upcoming activity.
• You will increase your body awareness because you will focus on the arears you are
stretching.
• You will decrease your change of injuries.
3|P age
My Body Is My Business
Andrew DeClercq, who played a season and a half with the Celtics before being traded to
the Cleveland Cavaliers, knows how important it is for him to do whatever he can to avoid injuries.
Playing basketball is his livelihood. And if stretching for an extra twenty (20) minutes before the
game or practice will help, it’s definitely worth it. “Andrew is very cautious of how important it is
to stay healthy. He knows he had to maximize what he has and he has really put the time and effort
into what he is doing. And it has helped his game.’’ said Ed Lacerte, DeClercq’s trainer when he
was with the Celtics.
According also by Lacerte, “Robert Parish, is a prime example of how good body
awareness and flexibility due to stretching can
prolong a career. Parish player in the NBA for
twenty-one (21) years, and was very much in tune
with his body. He could sit on the floor with his legs
spread, and touch his chest and stomach to the
floor.’’ Another player who worked with him for
several years and he recall’s Parish genuine
capability in term of stretching.
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HkwFAM&imgdii=8bqIVPMUJZmuYM
Stretching Techniques
We are in a society with instant gratification and perhaps that’s why stretching is not as
highly valued as it should be. But as Celtics trainer Ed Lacerte says, ‘’If patience is a virtue, then
the virtuous will receive the most out of stretching.’’
Stretching is a discipline that requires you to slow down. It is not an exercises that can be
hurried. Indeed, everyone has probably seen people in gyms use a bouncing effect while they
stretch, especially when they lean over and try to touch their toes. That is a product of being in a
hurry. The process is called ballistics stretching, and it is a good indication that the person has no
idea what he or she is doing.
Our muscles have a built-in safety feature called the stretch reflex that initiates a
contraction in a muscle if it’s stretched too quickly. So, anyone who bounces while stretching
initiates this response, and instead of stretching a muscle, this method actually causes muscles to
contract and become tight. At worst, the ballistics stretch will cause injury before the stretch reflex
can counter the movement.
4|P age
Proper stretching-taking your time-will increase the mobility of your body and will help
you to become a better athlete, regardless of your sport. But the slow stretching of muscles is a
discipline. It is accomplished by stretching the muscle beyond it’s beyond resting position, gently
but forcibly, to a greater length. It cannot be done too quickly and must be performed on a regular
basis with gradual progression to glean the benefits.
Static and Dynamic Stretching
Source: TOTAL FITNESS, Timm Boyle, Published by HarperEntertainment
In technical term, the main types of flexibility are called static and dynamic. Static
flexibility is the range of motion around a joint or a series of joints, and is limited by the ability of
the muscles to stretch. Dynamic flexibility describes the active motion around a joint or series of
joints and limit by, among other things, the resistance to motion of the joint structure.
Static stretching, which should be relaxing and serves the purpose of relieving soreness,
holds your muscle in a fixed range of motion for a certain amount of time. One example is lifting
the leg and keeping it high without any support. Keep in mind that static stretches will improve
your static flexibility, but not necessarily your dynamic flexibility.
5|P age
Dynamic stretching, which is a more aggressive from, involves stretches that are
performed through a wider range of motion. They stimulate the nervous system in the joints, with
the goal of increasing range of motion speed of movement through sport-specific actions.
Examples of dynamic stretches are arm swings and leg raises.
If you are working out in the partner, you can utilize a process called passive partner
stretching, which is designed to increase you range of motion by having a partner stretch your
muscles for you. This is better than stretching by yourself because it is easier for a partner to isolate
a particular muscle to stretch.
Stretching Exercises
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6|P age

Using various dynamic stretches as a warm-up prior to physical activity is recommended,
but it’s also important to have a brief warm-up even before you start stretching. As we’ve
discussed, warm muscles stretch more easily than cold ones. Connective tissue is like plastic,
which when warm is much more pliable. Take a few minutes to jog, bike, jump rope, do
calisthenics, or run in place to make the stretching process more productive. All you need is enough
time to increase your body temperature, which allows your muscles to work more efficiently.
One the following pages are stretching exercises, listed by the different parts of the body,
that will help you prepare for your workout or competition, regardless of your particular sport. A
number of the static stretches can be performed as dynamic exercises by continuing the motion
instead of holding a stretch.
Then Whens and Hows of Stretching

When to stretch? How often to How long to How many
stretch? stretch? repetitions per
stretching position?
Before and after Everyday 20 seconds for most Three for longer
your game or stretches, 30 for duration stretches
workout sport-specific
stretches Six to twelve for
shorter duration
stretches
Warm-Up
• Shoulders
Standing Arms Circles
Starting Position: Stand Straight up with your feet shoulder-width apart and your arms extended
parallel to the floor.
7|P age

Movement/Stretch: Slowly
swing your arms in forward
circles, increasing the size of
the circles as you exercise then
reverse the direction.
Source: TOTAL FITNESS,
Timm Boyle, Published by
HarperEntertainment
• Chest
Standing Arm Lifts Behind Back
Starting Position: Standing straight up, place
both arms straight behind your back and hold
your hands while leaning your upper torso
forward.
Movement: Keeping your head upright and
your neck relaxed, slowly raise your straight arms behind
you as high as you can.
Stretch: Hold the stretch for twenty to thirty seconds.
Source: TOTAL FITNESS, Timm Boyle, Published

by HarperEntertainment
• Trunk/Upper Back
8|P age

Standing (or Sitting) Arm Across Chest
Starting Position: Stand or sit up straight with
your hands at your sides.
Movement/Stretch: Lift your arm and cross it
in front of your upper chest until it is parallel
to the floor. Flex your left arm at the elbow and
grasp your right triceps with your left hand.
Slowly pull your right arm to the left farther
across your chest until you feel the stretch in
your upper back and triceps. Hold the stretch
for twenty to thirty seconds and repeat with
your left arm.
Source: TOTAL FITNESS, Timm Boyle,

Published by HarperEntertainment
Standing (or Sitting) Arms Above Head

Starting Position: Stand or sit up straight
with your hands at your sides.
Movement/Stretch: Fold your hands in front
of your torso and slowly turn and lift them
until your arms are at full extension and your
hands are directly above you head, palms up.
Stretch upward with your hands and arms
and slowly reach slightly backward. Hold
the stretch for twenty to thirty seconds.
• Lower Back/Hips/Gluteals
9|P age

Lying Low Back Stretch
Starting Position: Lie flat on your back on the floor
or a mat with your legs extended and together, your
toes pointing straight up and your hands at your sides.
Movements/Stretch: Flex your right knee and bring it
up toward your chest. Grasp your right knee with
folded hands and pull it as close to your chest as you
can. Hold the stretch for twenty to thirty seconds.
Repeat with the left leg. Then repeat with both legs
simultaneously, pulling your right knee back with
your right hand and your left knee back with your left
hand and lifting your tailbone slightly.
Source: TOTAL FITNESS, Timm Boyle, Published by

HarperEntertainment
Lying Crossover
Starting Position: Lie flat on your back on the
floor or a mat with your legs extended and
together and your toes pointing straight up.
Yours arms should be straight out to the sides
and your palms flat on the floor.
Movements/Stretch: Keeping your legs straight,
rotate your right hip and slowly swing your right
leg over your left leg so that your right foot
comes close to touching your left hand. Keep your upper back,
shoulder and back of your head flat on the floor during this
movement. Then move your right foot even closer to your left
hand. Hold the stretch for twenty to thirty seconds. Swing your
right leg back to its original position. Repeat with your left leg.

HarperEntertainment
10 | P a g e

• Groin/Inner Thigh
Sitting Spread-Eagle
Starting Position: Sit up straight on the floor, with your legs extended and spread out as far as
possible and your feet pointing up and slightly out.
First Movement/Stretch: Leaning your
upper torso toward your right leg with
your head pointed directly toward your
right foot, reach with both hands and
grasp toward your right foot. Hold the
stretch for twenty to thirty seconds.
Repeat with your left leg.

Second Movement/Stretch: From the same starting position, lean your upper torso forward with
your head pointed to a midpoint between your feet and reach as far as you can with your right hand
toward your right foot and your left hand toward your left foot. Hold the stretch for twenty to thirty
seconds.
Sitting Butterflies
11 | P a g e

Starting Position: Sit on
the floor with your knees
bent and to the sides and
the bottoms of your feet
together. Pull your feet
toward your body and
place your hands on your
ankles, your forearms on
your inner calves and your
elbows on your inner
knees.
Source: TOTAL FITNESS,

Timm Boyle, Published by
HarperEntertainment
Movement/Stretch: Lean
your upper torso forward
from the hips to apply pressure with your forearms and elbows to push your knees toward the floor
as much as possible. Hold the stretch for twenty to thirty seconds.
• Hamstrings
Sitting Leg-In Stretch
Starting Position: Sit up straight on the
floor with your left leg tucked in your
right leg extended and your toes pointing up.
First Movement/Stretch: Leaning your
upper torso forward from the hips, grasp
toward the toes of your right foot with
your right hand, while your left rests on the
floor by your left foot. Pull your chest
toward your leg. Hold the stretch for
twenty to thirty seconds.
Second Movement/Stretch: From the same starting position, lean your upper torso forward from
the hips and grasp your ankle with both hands, pulling your chest toward your leg. Hold the stretch
for twenty to thirty seconds.
Third Movement/Stretch: From the same starting position, lean your torso forward from the hips
and grasp your right ankle with both hands and pull your chest toward your leg, but this time point
your toes away from your body. Hold the stretch for twenty to thirty seconds. Following all three
movements, repeat with your left leg.
12 | P a g e
Lying Leg-Up Stretch

Starting Position: Lie Flat on your back on the floor or a mat with your knees just slightly bent
and your toes pointing up.
First Movement/Stretch: Raise your right
leg and bring your knee toward your chest.
When your thigh is ninety degrees to your
body, slowly extend your leg straight up and
grasp it with both hands directly behind your
knee. Point your toes up and contract your
calf muscle. Hold the stretch for twenty to
thirty seconds.
Second Movement/Stretch: Maintaining the
same position, point your toes toward your
head. Repeat both movements with your left leg.
• Quadriceps
Standing Quad Stretch
Starting Position: Stand straight up and place your right hand against a wall in front of you. The
toes of your left foot should be pointing forward toward the wall.
Movement/Stretch: Bending the knee, raise your right
foot back and up and grasp it with your left hand
behind you. Slowly pull your right foot toward your
left buttocks as far as you can. Hold the stretch for
twenty to thirty seconds. Repeat with your left leg and
right hand.

HarperEntertainment
13 | P a g e

• Calf/Lower Leg
Sitting Towel Stretch
Starting Position: Sit straight up on the floor with
your left leg tucked in and your right leg extended in
front of you and your toes pointing up.
Movement/Stretch: Leaning slightly forward, wrap a
towel around the ball of your right foot and hold the
towel with both hands. Pull back gently on the towel
until you feel the stretch in your calf and Achilles
tendon area. Hold the stretch for twenty to thirty
seconds. Repeat with your left leg.
HarperEntertainment
Standing Wall Lean

Starting Position: Standing directly in front of and
facing a wall, lean your upper torso forward, put your
hands against the wall.
Movement/Stretch: Bend your left knee slightly and
slide your right leg as far back as you can while
keeping your right foot flat on the floor. Hold the
stretch for twenty to thirty seconds. Repeat with your
left leg.
Source: TOTAL FITNESS, Timm Boyle, Published
by HarperEntertainment
References
Books
Boyle, Timm, Total Fitness
Buenviaje, Paz A. et al., Music, Arts, Physical Education and Health II. Phoenix Publishing House,
Inc.
Internet
www.fitness.com
www.flexibility.com
www.streching.com
www.warm-up.com
14 | P a g e
List of Written Activities
Activity 1.1
Reflection about taking subject for the new normal
Essay Questions/Reflections
Activity 1.2
Learning Outcomes
Activity 1.3
Forced Analogy
Activity 1.3
Forced Analogy
Activity 1.2
NAME: ___________________________________________
COURSE/YR. & SEC.: ______________ DATE: __________
Fill-in the graphic organizer to summarize learning outcomes

derived from the description of Stretching and Flexibility.
Learning Outcomes of Stretching and Flexibility:
15 | P a g e
Activity 1.3
Forced Analogy
This is an activity which can be used to relate the lesson(s)
learned to a certain object. There must be connection to each other.
Example:
Activity 1.3
NAME: ___________________________________________
COURSE/YR. & SEC.: ______________ DATE: __________
Forced Analogy
This is an activity in which you need to think of an object
or anything that can be related and connected to the lessons you
learned from this unit. Make sure that you support your
explanation with an illustration.
16 | P a g e

Rubrics for Written Activities
CRITERIA EXCELLENT VERY GOOD GOOD GOOD
25 pts 20 pts 15 pts. 15 pts.
1. Ideas Presents ideas Presents ideas Ideas are too Ideas are vague
in an original in a consistent general. or unclear.
manner. manner.
2. Content Reveals high Critical Some critical Ideas are vague

degree of thinking is thinking is with little
critical weaved into present. evidence of
thinking. points critical
thinking.
3. Grammar, Virtually no Few spelling A number of So many
Usage & spelling, and spelling, spelling,
Mechanics punctuation or punctuation punctuation or punctuation
grammatical errors, minor grammatical and
errors grammatical errors grammatical
errors errors that it
interferes with
the meaning
4. Strong and Organize Some Lack of taught
Organization organized taught from the organization of organization.
taught from the beginning to taught are
beginning to end. present from
end. the beginning
to end.
Activity 1.4
Learning Task: Conditioning and Flexibility Exercise – Swimming
(20 figures including the exercises see on the module)
Activity 1.5
Learning Task: Sports Exercise - Swimming
1. The students will create a four-five minutes’ sports exercises.
2. The performance will be set individually.
3. The students may choose different kinds of music that may fit
to the genre of presentation.
4. The following rubrics will be used to assess your performance.
17 | P a g e
Rubrics for Dance Choreography/Sports Exercise
CRITERIA EXCELLENT GOOD FAIR POOR

20 pts. 15 pts. 10 pts. 5 pts.
Control of Body All of the 75% of the 50% of the More of the
Parts routine were routine were routine were routine were
done done is done is done is not
consistently controlled. controlled. controlled.
controlled.
Appropriateness, High degree of Average Degree of Not
Carriage and difficulty along degree of difficulty is challenging
level of with high level difficulty with quite low and and not
Difficulty of average level appropriateness identifiable.
appropriateness of and carriage are
and carriage. appropriateness not sustained
and carriage
Grace/Form and Fully unified Fluid motion, 50% of the time Un-
Rhythmical the moves, the creative motion is fluid motion organized
Flowing fluid and work and working and working presentation.
Movements together that together in together, while
shows unity on about 75% the another 50%
the routines. time duration. is uncoordinated
motion.
Organization of The The The organization The
Routine or Flow organization organization and transition of transition of
and smooth and smooth moves were at moves were
transition of transition of times smooth not totally
moves are moves are and most of the sustained.
highly evident evident yet time it is not
and sustained sometimes it is sustained.
throughout the not sustained.
performance..
Over-All Used Performance A lot of The routine
Performance performance time was well performance was not
time efficiently used hence time was wasted challenging
and see the some body and there was and not
function of the parts were not some conflicts in identifiable.
different body controlled. the execution of
parts. the routines.
18 | P a g e

PE 3 SWIMMING Unit 1 Module

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Republic of the Philippines

NUEVA ECIJA UNIVERSITY OF SCIENCE AND TECHNOLOGY

INSTITUTE OF PHYSICAL EDUCATION

1st Semester 2022-2023

INSTITUTE OF PHYSICAL EDUCATION

Stretching and Flexibility

INSTITUTE OF PHYSICAL EDUCATION

The Benefits of Stretching

INSTITUTE OF PHYSICAL EDUCATION

INSTITUTE OF PHYSICAL EDUCATION

Static and Dynamic Stretching

Source: TOTAL FITNESS, Timm Boyle, Published by HarperEntertainment

INSTITUTE OF PHYSICAL EDUCATION

INSTITUTE OF PHYSICAL EDUCATION

Then Whens and Hows of Stretching

INSTITUTE OF PHYSICAL EDUCATION

Source: TOTAL FITNESS, Timm Boyle, Published

INSTITUTE OF PHYSICAL EDUCATION

Source: TOTAL FITNESS, Timm Boyle,

Standing (or Sitting) Arms Above Head

Source: TOTAL FITNESS, Timm Boyle, Published by HarperEntertainment

INSTITUTE OF PHYSICAL EDUCATION

Source: TOTAL FITNESS, Timm Boyle, Published by

Source: TOTAL FITNESS, Timm Boyle, Published by

INSTITUTE OF PHYSICAL EDUCATION

Source: TOTAL FITNESS, Timm Boyle,

Source: TOTAL FITNESS, Timm Boyle, Published by HarperEntertainment

INSTITUTE OF PHYSICAL EDUCATION

Source: TOTAL FITNESS,

INSTITUTE OF PHYSICAL EDUCATION

Lying Leg-Up Stretch

Source: TOTAL FITNESS, Timm Boyle, Published by

INSTITUTE OF PHYSICAL EDUCATION

Standing Wall Lean

INSTITUTE OF PHYSICAL EDUCATION

List of Written Activities

Fill-in the graphic organizer to summarize learning outcomes

Learning Outcomes of Stretching and Flexibility:

INSTITUTE OF PHYSICAL EDUCATION

INSTITUTE OF PHYSICAL EDUCATION

2. Content Reveals high Critical Some critical Ideas are vague

INSTITUTE OF PHYSICAL EDUCATION

Rubrics for Dance Choreography/Sports Exercise

CRITERIA EXCELLENT GOOD FAIR POOR

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