Document Code FM-STL-013

Saint Louis University Revision No. 01

School of Teacher Education and Liberal Arts Effectivity June 07, 2021
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Understanding the Nature of Swimming as Physical

Activity for Fitness and Wellness
This module will deepen your knowledge and appreciation of
swimming as you study its nature as physical activity, as a survival skill, MODULE

1
and other accompanying benefits for overall wellness. This unit will
specifically prompt you to explore the researched-based benefits of
swimming and to reflect on its importance to your fitness and wellness
as a future professional. It emphasizes the importance of water safety
because this will enable you to acquire fully the potential benefits of
swimming. Finally, you will be prepared to execute correctly the
foundation skills of swimming such as bubbling, flutter kick, floating,
and gliding.

MODULE 1:Unit 1 THE BENEFITS OF SWIMMING

Learning Outcomes

Having successfully completed this module you will be able to:

 Synthesize research evidences on the nature of swimming as
a physical activity, a survival skill and its benefits through the use of
a mind map;
 Reflect on how swimming as a physical activity relate to the
fitness and wellness development of the future professional
 Illustrate the importance of self-awareness and
environmental awareness in aquatic activity participation.

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.

Here are some amazing facts to get you started.


Saint Louis University
School of Teacher Education and Liberal Arts
Swimming Fun Facts
Hair Creates Friction in Water
That is why professional swimmers shave their hair
or wear swim caps. It creates less friction, which
allows them to move faster!
Swimming Gives You A Full Body Workout
Not only does swimming burn calories, it improves
flexibility, strengthens your heart and lungs and
strengthens all your major muscles. It also aids in
mental wellbeing! That is what I call a workout!
The Most Popular Stroke Is the Crawl
In fact, it is the stroke of choice for freestyle
competitions and triathlons! That is because the
front crawl is the fastest swimming stroke.
Swimming goggles
The first swimming goggles were made from
tortoise shells
Freedivers can hold their breath for more than 10
minutes.
How long can you hold your breath? Go! If you
are like most people, you start to panic at
about 30 seconds. People in good health and
with proper training can hang on for at least 2
minutes. Freedivers take the cake. A freediver
can hold his/her breath for as long as 10 minutes.
The world record for breath-holding is 22 minutes,
which is currently held by Stig Severinsen.
Shaving isn’t just for removing hair.
Swimmers shave to increase performance. While
many believe swimmers shave to reduce drag
and to look better in a suit, studies suggest that
shaving actually increases the sensitivity of a
swimmer’s skin in the water. The hyper-awareness
allows swimmers to “feel the water” and its
pressure so they can adjust to improve technique.
These are just a few facts among many concerning swimming, some of this
Document Code FM-STL-013
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Effectivity June 07, 2021
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Swimming is a meditation
Many people even consider it a form of
meditation, as the rhythm of stroking through the
water for a while seems to lessen any problem you
might have.
Swimmers sweat in the pool.
Swimmers lose just as much sweat in the pool as
any other athlete loses on land. There is, however,
not enough research to tell us how much sweat
swimmers actually lose in the water
Swim Fins
Benjamin Franklin invented swim fins to help move
through the water more efficiently.
Swimming lesson
The earlier children begin to understand what
happens in the water, the sooner they will be able
to come to terms with how to stay safe around it,
and the faster they will be able to take on what
they learn in their lessons
The world’s youngest internationally competitive
swimmer is only 10
In 2015, at the age of 10, Alzain Tareq became
the world’s youngest competitive swimmer in a
World Championships. The Bahrainian girl
competed against swimmers who were twice her
age. She finished her 50-meter butterfly meet in
41.13 seconds
Swimmers can flex their toes to the ground.
In order for swimmers to propel their bodies
through the water, they must have good flexibility
in their feet and ankles, which is why you see a lot
of pointed toes in swimming competitions. This
allows a smooth surface to be created for water
to rush by, reducing drag.
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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.

Aquatics and Swimming

Life should be lived to be enjoyed, and

we should all aim to have fun and be happy in
our day-to-day activities. Having the ability to
swim opens an opportunity for more aquatic
activities for you to enjoy. It also allows us to
access peace and tranquility amidst our busy
and often stressful working lives. It is an outlet
that enhances our physical and mental health.
Swimming is not only a fun, healthy activity, but
an important life skill for all ages. This is just one
of the lists of basic life skills that we must
instinctively learn to keep ourselves and others
safe and healthy around the water.

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.

The term "Dry Land" swimming/training has an interesting connotation. It differs

from Cross Training as the latter refers to something we do instead of swimming for
general athletic conditioning whereas the former is something we do to augment our
swim training and strengthen the swimming specific muscles.

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
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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.

Swimming: Its Nature as a Physical Activity

Swimming, in recreation and sports, is clearly the propulsion of the body through
water by combined arm and leg motions and the natural flotation of the body.
Below is a brief historical background about swimming. It is worth scanning.
Brief Background
Archaeological and other evidence shows swimming to have been performed as early as
2500 BCE in Egypt and thereafter in Assyrian, Greek, and Roman civilizations.
In Greece and Rome, swimming was a part of martial training and was, with the alphabet, also
part of elementary education for males. In the Orient swimming dates back at least to the 1st
century BCE, there being some evidence of swimming races then in Japan. By the 17th century
an imperial edict had made the teaching of swimming compulsory in the schools. Organized
swimming events were held in the 19th century before Japan was opened to the Western world.
Among the preliterate maritime peoples of the Pacific, swimming was evidently learned by
children about the time they walked, or even before. Among the ancient Greeks there is note
of occasional races, and a famous boxer swam as part of his training.

Indeed, this activity is not new to all

civilizations. It has been utilized in general for
wellness. 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.
Swimming as may it be performed dry-
land and on water is greatly considered in
improving our well-being. Swimming is a great
workout because you need to move your whole
body against the resistance of the water.
Studies show evidences that the health and
wellbeing benefits of swimming is enormous. These studies show that the unique benefits
of water make it the perfect place for people of all ages to exercise, not only for healthy
individuals but also those with long term health conditions (Howells & Deborah, 2016;
Yfanti, Samara, Kazantzidis, et. Al 2014; Bernard, 2010).
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Swimming for Fitness and Wellness

How can Swimming and Dry-land Swimming activities benefit you?

You can also open your memory stick (for CBL) or the materials for this module in your
classwork (for OBL) to view the PowerPoint presentation for the following concepts
(Aquatics Benefits).
 Swimming and Physical Health
Swim England have now released a new study with evidence showing that
swimmers live longer, too! The study claims that due to the impact swimming has on
physical and mental health, it can reduce the risk of death by 29%. One of the findings
in the report that really stood out to us was that children who take part in swimming
lessons develop physically, cognitively and socially much quicker than children who
don’t.

In terms of physical health, Kathe Briggs, an American College of Sports Medicine-

certified clinical exercise physiologist says that swimming can be an excellent source of
aerobic fitness for people of all ages and physical abilities, when done safely. It improves
cardiovascular fitness, your muscular strength and endurance. “Swimming allows you to
exercise your upper and lower body in a wide range of motion and can be gentler on
your joints compared with other modes of fitness”, Briggs says. Aside from fitness,
swimming is also a good source of physical therapy, particularly for people who may
have musculoskeletal health issues such as arthritis and women who are pregnant.
Sidebotham (2018), also added that swimming can be particularly therapeutic when
returning to exercise from injury or illness. With the need to stay balanced in the water,
swimming develops the deep stabilizing muscles in the core and lower back. This not just
improves posture, but it also makes it a valuable sport for those who suffer with back pain.
She also added that the buoyancy of the water can also be appealing to people who
are overweight. Water is denser than air, and the effort needed to overcome water
resistance provides all-body toning. So, while you are achieving all-body conditioning,
the calories are burning (around 500 per hour) and your cardiopulmonary capacity is
being improved.

 Swimming and Mental Health

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
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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.

In research conducted by Swim England, participants in Dementia Friendly

Swimming project identified improvements in their wellbeing, including pain reduction,
balance, functional capability and fitness as well as improvements in their mental health,
mood, confidence, ability to concentrate and reduced anxiety. Swim England research
also reveals that1.4 million adults in Britain felt that swimming had significantly reduced
their symptoms of anxiety or depression, it is also associated with improved sleep and had
helped in improving the quality of life for people with long term conditions. The study
found also that young people who had swimming lessons were between six and twelve
months ahead of the norm in physical skills, cognitive skills, mathematics, language
development, counting and the ability to follow instructions. Swimming helps many
people to find a center, some peace of mind and get in touch with their inner voice
which can be very hard sometimes due to the hectic nature of work and family life. It
helps people to get into a happier mindset and gain a positive perspective which can
be very hard to find in many other locations.

 Swimming and Psychological, Emotional and Social Health

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 neighbors, people in their local area and people in general.

 Swimming for Survival

Drowning is a global public health problem. It is a leading cause of death in nearly
every country. In the Philippines alone, drowning is the 2nd leading cause of death among
Filipino children below 15 years old, and the 4th highest cause of death according to data
from the United Nations International Children Emergency Fund (UNICEF). The good news
is that the vast majority of drowning are preventable. A growing body of research
provides evidence that there is a strong link between water education and a reduction
in drowning deaths. It was emphasized that learning to swim, and being confident and
familiar with water, is important for everyone for survival. Swimming skills, particularly
among children, are fundamental to every individual’s safety to ensure they have the
ability to survive in and around the water. Drowning is still one of the most common
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causes of accidental death among children, so being able to swim is an essential life-
saving skill. It’s important to remember that children who appear water confident are not
always competent swimmers.

Benefits of Dry-land Swimming Activities

The benefit that we can gain from dry-land swimming activities as compared to
actual swimming is not significantly different, but these 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).

a. 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.

b. 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.

c. 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.

d. 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,
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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.

Safety: An Important Pre-requisite

In the previous discussion, the benefits of swimming have been emphasized. It is

indeed for one’s fitness and wellness. Yes, it is one of the best exercises! For you to be
able to participate in this kind of physical activity, basic things should be learned. Water
safety considerations are pre-requisites to enjoy the potential benefits that swimming
offers.

1. Water Safety
You can also open your memory stick (for CBL) or the materials for this module in
your classwork (for OBL) to view the PowerPoint presentation (Water Safety) for the
following concepts.

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.
While the first three are important considerations for safety, water awareness will
be emphasized in the following activities.

 Staying smart Around the Water

The best way to stay safe in and around the water is to learn well and by following
water safety rules. Listed below are the different general swimming safety tips that
Everyone should follow whenever you are in, on, or around any body of water.
a. Swim only in areas supervised by a lifeguard.
b. Always sim with a buddy; never swim alone.
c. Read and obey all rules and posted signs.
d. Only swim in designated areas.
e. Have young children or inexperienced swimmers take extra precautions, such
as wearing a life jacket, when around the water staying within arm’s reach of
a designated water watcher.
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f. Watch out for the “dangerous too’s”: too tired, too cold, too far from safety,
too much sun and too much strenuous activity.

2. 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.
a. Do not burn. Five or more sunburns significantly increases your risk of
developing skin cancer.
b. 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.
c. 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.
d. Wear protective clothing, such as long-sleeved shirt, long pants, a wide-
brimmed hat and sunglasses, when possible.
e. 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!
f. 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.

3. Recreational Water Illness

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-
a. Check for clean, clear pool water. The main drain on the bottom of the pool
should be clearly visible.
b. Check the pool. Pool tiles should not be sticky or slippery and slides should be
smooth.
c. Check for odors. A clean pool has very little odor- a strong chemical smell may
indicate a problem.
d. Check with the staff. Ask them about water quality, health inspections and
water- quality training.
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4. Water awareness

Note: It is important that you open the supporting video on Self-awareness and
environmental awareness. Listen carefully to the short lecture.

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.
a. Self -awareness - this refers to understanding clearly yourself. It includes your
strengths, and limits. In swimming for example, you know that you are a sinker,
or a floater; you can swim using the four strokes; among the four strokes you
know that you can swim better using freestyle and butterfly. On the other hand,
for non-swimmers, you know that you can only swim in shallow waters; you
have difficulty holding your breath in the water, you have difficulty in rhythmic
breathing, you know you can only execute the dog paddle. Those are just
some important points that you should know about yourself when it comes to
swimming. You may continue to reflect to know yourself better. Better self-
awareness will help us accomplish things efficiently, safely and successfully. For
example, planning to go for a swimming outing includes being able to know
exactly what you need to prepare, the things that you need to bring,
considering your body condition, and others to make the event successful and
safe.
b. 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. This can include knowing the location of the entrance
and exit both in the venue itself and in the swimming pool; the location of the
lifeguards; first aid kit; water stations; what area in the venue is slippery etc.
Knowing that the venue is not shaded, you need to bring something for your
protection. Again, these are just examples of things that you need to be aware
of in the venue. Environmental awareness can provide you cues on how to
respond immediately in case of emergency.

Swimming is an activity that is healthy but could be dangerous. Like any other
exercise, risk of injury or accidents is with it. However, the benefits that it offers cannot be
discounted. Hence, safety should always be considered so that you can enjoy its
potential benefits. Self-awareness and environmental awareness are important.

Task: Guidelines and evaluation tools are posted in

classwork
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References

Bridge Athletic. 2017. The importance of dryland training for swimming.

https://blog.bridgeathletic.com/importance-dryland-training-for-swimming
Britannica.(2020). Swimming Sport and Recreation.
https://www.britannica.com/sports/swimming-sport
Garrod J. 2019. Benefits of dryland training for swimmers.
https://news.autmillennium.org.nz/health-and-fitness/dryland-training-for-
swimmers/
Mullen, J. 2020. Swimmer facts. https://www.swimmingworldmagazine.com/news/15-
weird-swimmer-facts/
Nickerson, J. 2017. Major new study on health benefits of swimming.
https://blogs.bmj.com/bjsm/2017/06/23/major-new-study-health-benefits-
swimming-released/
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/
Purling Tess, 2018. Just Add water Swimming
https://www.justaddwaterswimming.com/back-to-nature/
Sidebotham C. 2018. Swimming. PubMed 68(671): 278.doi: 10.3399/bjgp18X696377
Swim England. 2020. The Value of Swimming.
https://www.swimming.org/swimengland/value-of-swimming/
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
Tanaka, H. Swimming exercise. Sports Med 39, 377–387 (2009).
https://doi.org/10.2165/00007256-200939050-00004