Module No.

2
Date March 28, 2020
Title Topic cover (Swimming)
Objectives  Value the importance of swimming as recreational activity
 Identify the history and basic skills of swimming
 Recognize swimming as recreational activities
Lesson Swimming
 Swimming can be used for:
 Fun and recreation
 Relaxation
 Sports
 Saving Lives (Rescue)
What is Swimming?
 Swimming is an activity of propelling oneself through water using
the limbs
 Swimming can be a fun leisure activity and is a really good low
impact way of staying in shape
 Could potentially save your life and others

A short history of swimming

  Today, swimming is the second most popular exercise activity in the
United States, with approximately 360 million annual visits to
recreational water venues.

The benefits of swimming

 Low Impact - there’s no ground impact when you swim, so you

protect the joints from stress and strain
 Can be continued for a lifetime - for age categories of their swim
competitions, you will find a 100 to 104 years old age group
 Build cardio-respiratory fitness - for heart and lungs strength
 Build muscle mass - an eight-week swimming program, there was a
23.8% increase in triceps muscle
 Burn Calories

 Family affair – swimming and other water activities are something

the entire family can share

What to use in swimming?

 Proper swimwear
 Goggles
  Bathing caps

Flotation devices and other stuff

 Kickboards
 Hand paddles
 Noodle

Pre-Swim Warm-Up Movement

Going into the water

 Do not go immediately into the water after the exercise.
 Sit at the side of the pool for a minute with legs into the water.

The 7 basic skills in swimming

1. Blowing bubbles
 Drill number 1,shallow water, hold your breath, then crouch
down so that your head gets under water. Hold for some
second, then come back up.
 Same as drill number 1, but exhale under water through the
nose so that you blow bubbles.
 Same as drill number 2, except that you now blow bubbles
both out of your nose and your mouth.
 In shallow water, crouch so that the water surface is between
your nose and your mouth.
 In shallow water, submerge your face and blow bubbles out of
the mouth, nose, or both.
 Still in shallow water, bob so that your head
rhythmically goes in and out of the water. Exhale while
your head is submerged and inhale while your head is
emerged.
 This teaches you rhythmic breathing which you will need when
learning the swimming strokes.
2. Gliding through water
 Gliding helps you to get used to the sensation of moving
through the water headfirst.

3. Floating technique
 Everyone can and should learn how to float in water.
Knowing how to float can save your life, and it’s the first step
in learning how to swim freestyle.

4. Treading water
 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.

5. Doggy paddle
 Combining basic kicking with padding arms.

6. Flutter kick
 The primary purpose of the flutter kick is not propulsion but
keeping the legs up and in the shadow of the upper body and
assisting body rotation for arm strokes.

7. Coordination
 Beginner swimmers often find themselves messily chopping
through the water with their limbs. That’s fine. It takes time
to master these skills in order to be a better swimmer.

 Once these skills are mastered, it is time to develop the four

competitive swimming strokes:
1. Freestyle
2. Backstroke
3. Breaststroke
4. Butterfly

 FREESTYLE
This is the most popular stroke and the easiest for beginners to
learn. It is a simple flutter kick and windmill arm motion. The most
difficult part is coordinating the breathing since your face is in the
water most of the time.

 Backstroke
Similar to the freestyle is that you use an alternate windmill
arm stroke and flutter kick. Two keys to a proper backstroke, your
arms move with equal strength, otherwise you will swim off to one
side, and that your body rolls from the side to side so that your arms
 catch enough water to propel you forward.

 BREASTSTROKE
The breaststroke involves exquisite timing, and in fact, you can
be disqualified from competition if you miss even one stroke. This is
a difficult stroke and not one to choose if you’re just learning how to
swim. The basic are that your arms pull, you breathe, you kick (arms
alternate with the kick), and you glide.

 BUTTERFLY
Like the breaststroke, this is a difficult stroke and not
recommended for beginners because it requires perfect timing and
good deal of strength. During the stroke the legs move together in a
dolphin kick, the arms move together to push the water downward
and backward and the torso undulate like an earthworm as the body
moves forward through the water.

DIVES - to jump into water with your arms and head going in first

 Six type of dives are used in springboard and platform diving, four of
these involve somersaulting either toward or away from the diving
board or platform.

Front dive for beginners

1. If you don’t feel comfortable jumping into your dive, start by

standing on the edge of the board.
2. Place your arms above your head, interlocking your thumbs, pressing
your ears.
3. Bend at the waist as through you wanted to reach down and
touch your toes.
4. Stand up on your tiptoes and allow your body to tip forward into
water.
5. Dive into the water fingers first, with the rest of your body following.

Activity True or False

Direction: Write TRUE if the statement is correct and write FALSE if the
statement is wrong.

1. Swimming can be used for fun and recreation.

 2. Swimming can be a fun leisure activity and is a really good low
impact way of staying in shape
3. Going into the water you need to sit at the side of the shower for a
minute with legs into the water.
4. The primary purpose of the flutter kick is to keep the legs up and in
the shadow of the upper body and assisting the body rotation for arm
strokes.
5. If you don’t feel comfortable jumping into your dive, start by
standing on the edge of the board.
6. Dives is to jump into water with your head going in first.
7. 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.
8. One of the benefits of swimming is to build cardio-respiratory fitness
which include brain and muscle strength.
9. Proper swimwear, goggles and noodle are used in mountaineering.
10. Freestyle is the most popular stroke and the easiest for beginners to
learn. It is a simple flutter kick and windmill arm motion.
Assessment Essay

Direction: As part of your Physical Education and Health (Recreational

Activities) Write an essay about a memorable swimming that you’ve
experienced and share why was it a memorable one to you. (10pts)

References https://www.slideshare.net/RalphFaelLucas/aquaticsswimming-ppt
https://www.slideshare.net/trishaescaran/swimming-presentation
Due Date April 3, 2020

Prepared: Checked and Approved:

John Robert C. Tortuga Janice M. Rocreo

Mary Rose A. Lajara PE and Health
Coordinator Justine Benhur F. Nocete
Marco C. Amisola
PE and Health 12 Teachers