PHYSICAL EDUCATION AND HEALTH 4

SWIMMING GEARS AND BASIC WATER SAFETY

(LESSON 1)

Submitted by:
BAGUINGEY, FAYE O.
ESPADA, WALLY GRANT E.
FRANCIS, HENRHOD B.
VALLES, ALEYAH CHARYLLE P.

SUBMITTED TO THE FACULTY OF BULALACAO NATIONAL HIGH SCHOOL

BULALACAO, MANKAYAN, BENGUET
IN PARTIAL FULFILLMENT
OF THE REQUIREMENTS
OF THE SUBJECT

PHYSICAL EDUCATION 4

FEBRUARY 21,2024
Lesson 1:

SWIMMING GEARS AND BASIC WATER SAFETY

 Wearing proper swimming attire and using proper gears and equipment are important in
order to be safe and prevent damage to swimming pool facilities.
 Aside from having fun, comfort is one of your desires when you go swimming.
 If you want to enroll yourself in swimming lessons, you need to have at least the basic
gears: swim suit, goggles, swimming cap and kickboard.

EXAMPLE SWIMMING GEARS

1. SWIMSUIT – the proper attire for swimming purposes.
2. RASH GUARD - another swimming attire that protects the upper body against sunburn.
3. GOGGLES - keeps water out of your eyes as you swim and allows you to see underwater
more easily.
o The swimming cap covers your hair, keeps it away from your face, especially
your eyes while you swim.
o In ordinary swimming, wearing goggles and swimming cap also serve as
protection against pool chemicals.
o In competitive swimming, wearing a cap lessens your struggle against the force of
the water as you swim.
o Make sure that your cap fits just right to ensure comfort when you swim.
4. KICKBOARD - a floating device which helps you in practicing and mastering leg actions
and strokes.
5. SWIM FINS OR FLIPPERS - loosen and strengthen your ankles. They are used to give
the extra power, most helpful to those who have trouble getting propulsion or momentum
from their kicks.
6. HAND PADDLES - help you in practicing your arm action once you had learned how to
do a good stroke. Make sure the paddles you use are appropriate and snugly fit your
palms. Using bigger paddles will cause a strain in your arms and shoulders.
7. PULL BUOY - guides your body in the correct position when you exercise your arms.
Pull buoys are clipped in between your legs and you should not kick when using them.
The purpose of the pull buoy is for you to develop strength in your arm when you pull. It
allows you to focus on the arms while your legs are kept afloat.
 BASIC WATER SAFETY
The first step in water safety is to learn how to swim. If you think that you already know
how to swim and can stay afloat in the water, you still need to know the basic safety measures
and dangers that you might encounter.

 Water Safety No. 1

Swimming alone is not advisable. Having a buddy/companion particularly someone who
knows how to swim is best. Having stronger, more experienced swimmers with you can be a big
help. They can keep an eye on the less confident swimmers to ensure that they are safe. We never
know when accidents could occur and having someone with you could help save your life.

 Water Safety No. 2

Be aware of water conditions in an area before swimming. Always be cautious when
diving, as diving into water can potentially cause head and neck injuries. Always check the depth
of any water before jumping. You will learn more about water safety and lifesaving in the next
lessons. Considerably, the pool is safer swimming option since the water is stable, there are no
currents, and water levels are supposedly indicated so you know the depth of the areas in a pool.
Swimming in beaches would be riskier due to the currents. Even if you are an expert swimmer,
refrain from swimming far where people can’t see you or reach you quickly.

FACTORS/CONDITIONS TO CONSIDER SAFE PLACE TO SWIM:

Prevention of possible harm or trouble from happening should be your first thing you
consider when you are in a swimming area. Hence, you need to have knowledge of the
precautions you need to know in order to fully enjoy your swimming experience. The desirable
venue for any swimming activity is a place that is free from harm or danger. The following are
the factors to consider safe place to swim:
1. The water should be clear and free from pollution.
2. The bottom should be free from any holes; hidden obstructions such as rocks or any sharp
objects.
3. There are personnel who supervise and watch over the swimmers.
4. There are rescue equipment or devices in case of emergency.
 DANGERS IN SWIMMING
DROWNING

 Is one of the sudden accidents experienced by a person who has no knowledge of the
basic water safety.
 Drowning as defined by World Health Organization is the process of experiencing
respiratory impairment from submersion/immersion in water.
 This happens when too much water gets into your lungs.

COMMON SITUATIONS AND INCIDENTS THAT CAUSE A PERSON TO DROWN AND

ITS CORRESPONDING TREATMENT
I. MUSCLE CRAMPS
 CRAMPS in swimming are sharp muscle spasms that can be painful and annoying.
Cramp happens when a group of muscles suddenly contract, normally, at these body
areas: foot, calf, and thigh. When muscle cramp in these areas happen, the following may
be done to ease the contraction:
THREE KINDS OF MUSCLE CRAMPS
1. Foot cramp - straighten your toes by pushing them upwards the stand on the ball of your
foot.
2. Calf cramp - straighten the knee. Then pull your foot up towards your shin.
3. Thigh cramp - straighten your knee, pull your leg up and forwards, then gently press
down your knee down.

When you feel muscle cramps while swimming, relax and float on your back. If the water
is within your body height, reach down and try to knead or pinch the affected muscle to
loosen the cramp. Don’t be gentle. Rubbing with a kneading or pinching action loosens
the cramp. When the cramp subsides, try to resume swimming with a different stroke so
the same muscle won’t cramp again.
When you are in a back float position in deep water, try to stretch your toes and feet
backwards in order to let the muscle go back to its original position. It may be painful for
the first stretch but you need to do it slowly in order to loosen up the cramp (Fishel,
1989). Straightening the cramp limb can ease the pain. It may be easier if someone else
does this for you.
  HOME TREATMENTS - Strained and stiff muscles may be relieved by using the
following treatments:
a. Ice pack
Place this on the injury/cramped muscle as soon as you can. The cold helps reduce any
swelling. Hold the ice pack on the injury for 15-20 minutes. In case you don’t have an ice
pack, wrap the ice cubes with a towel. Placing ice directly on your skin can give a painful
ice burn.
b. Hot compress
Alternately use this on the injury. It also helps ease the pain and speeds up the healing
process. You may pour hot water in a bottle and wrap it in a towel and place it on the
injury for 15-20 minutes.

II. STOMACH CRAMPS

 A stomach cramp is considered as more dangerous than the muscle cramp. This is usually
caused by swimming strenuously in cold water on a full stomach.
 If the pain is very bad, you should perform the back float and always keep your head
above the water and call for help. Try to do the following:
1. Contract and relax the stomach muscles while breathing deeply at the same time; or
2. Bend your knees to the chest, then straighten them again; or
3. Gently knead the stomach muscles with one or both hands.

III. EXHAUSTION
 Exhaustion can also be a cause of danger. It is simply the loss of energy and the inability
to make necessary movements to keep afloat and make progress through the water.
 Exhaustion may be due to over fatigue, after tiresome sports or after a long-distance
swimming.

IV. PANIC
 Panic is a sudden, unreasonable and overwhelming fear that destroys a person’s capacity
for self-help. The tendency to panic should be steadfastly resisted, and all effort and
thought should be considered for a swimmer to save one’s self from a dangerous
situation.

V. CURRENT
  Currents are the flowing movement of a large volume of water seeking its own level. It is
an ever-present source of danger to divers and open-water swimmers since they tend to
carry swimmers away from the shore, often before they are aware of what is taking place.

TYPES OF CURRENTS
1. RIVER CURRENTS are most deceptive. They don’t usually follow the contour of the river
bed, even in comparatively straight stretches, and are continually changing. The river’s
direction of flow wanders from shore to shore.
2. OCEAN CURRENTS are continuous, directed movements of ocean water generated by
the forces acting upon this mean flow, such as breaking waves and wind. These may be
caused by the tides or by the runback of large waves from the shore.

VI. HYPOTHERMIA
 When the core body temperature drops drastically, from the normal 37°C to below 35°C,
hypothermia occurs. This condition happens when you are cold, wet or exhausted. As
heat loss is faster in water, hypothermia is a particular risk for swimmers.
 Below are some signs to watch out for:
1. Feeling cold
2. Shivering
3. Lips and fingernails turning blue
4. Slower reactions
5. Losing sense of direction
6. Blurred vision
7. Collapse
8. Unconsciousness
 If you feel any of the early symptoms, get out of the water and dry yourself as quickly as
possible. Do not rub your body to warm yourself up; you lose more heat this way. Wrap
yourself in as many layers of clothing as you can and have a warm drink, like tea with
sugar.
 Make sure to stay hydrated, as most people don’t pay attention to becoming dehydrated
while swimming. The most important reminder for water safety is not to mix alcohol and
swimming. Alcohol consumption affects mental state which is not safe for swimming.
WHAT HAVE I LEARNED!!

ACTIVITY 1: IDENTIFICATION!
Instruction: Identify what is being asked. Write your answer on a separate sheet of paper.
1. What is the proper attire for swimming purposes?
2. A condition that occurs when you are cold, wet, or exhausted.
3. This is called the flowing movement of a large volume of water seeking its own level.
4. Loss of energy to do necessary movements.
5. This is usually caused by strenuously swimming with full stomach.
6. The process of experiencing respiratory impairment from submersion or immersion in
water.
7. This is a sudden, unreasonable, and overwhelming fear that destroys a person capacity for
self-help.
8. A swimming attire that protects the upper body against the sunburn.\
9. The first step in water safety is to learn how to .
10. Happens when a group of muscles suddenly contract, normally, at these body areas: foot,
calf, and thigh.

ACTIVITY 2: ESSAY!!
11-15. Why is it important to wear swimming gears? Why is it important to know the basic
water safety?
 ACTIVITY 2: FILL IN THE CIRCLES!!
Instruction: Write the different factors to consider safe place to swim. Write your answer on a
separate sheet of paper.

The water should be clear and free from pollution.

from any holes; hidden obstructions such as rocks or any sharp objects. There are rescue equipment or devices in case of eme
FACTORS TO CONSIDER FOR A SAFE PLACE TO SWIM

There are personnel who supervise and watch over the swimmers.
KEY ANSWERS:
ACTIVITY 1: IDENTIFICATION!
1. Swimsuit
2. Hypothermia
3. Current
4. Exhaustion
5. Stomach cramp
6. Drowning
7. Panic
8. Rash guard
9. Learn how to swim
10. Muscle cramps
ACTIVITY 2: ESSAY!!
Own answer.
ACTIVITY 2: FILL IN THE CIRCLES!!
Instruction: Write the different factors to consider safe place to swim. Write your answer on a
separate sheet of paper.

FACTORS TO CONSIDER FOR A SAFE PLACE TO SWIM