Dela Cruz, Jaimee Alea Monique
Mr. Ricky Ramento
o Drowning is one of the leading causes of death for
children and adult alike when performing aquatic
activities, an incident or emergency in the water
but together we can change that.
o It only takes a moment for a child or a weak
swimmer to drown. It may happen during the time
you’re texting someone, applying sunscreen etc.
Death and injury from drownings happen every
day in home pools and hot tubs, at the beach or in
oceans, lakes, rivers and streams, bathtubs, and
even buckets.
o Even if lifeguards are present, you (or another
responsible adult) should stay with your children.
o Be a “water watcher” – provide close and constant
attention to children you are supervising; avoid
distractions including cell phones.
o Teach children to always ask permission to go
near water.
o Children, inexperienced swimmers, and all
boaters should wear approved life jackets.
o Take specific precautions for the water
environment you are in, such as:
• Fence pools and spas with adequate barriers,
including four-sided fencing that separates the
water from the house.
• At the beach, always swim in a lifeguarded area.
• Know the risks and take sensible precautions –
even if you’re a strong swimmer.
o Don’t use alcohol or drugs (including certain
prescription medications) before or while
swimming, diving or supervising swimmers.
o Wear an approved life jacket when boating or
fishing, even if you don’t intend to enter the water.
Second Semester
HUMSS 12-P1
o Water competency is a way of improving water
safety for yourself and those around you through
avoiding common dangers, developing
fundamental water safety skills to make you safe in
and around the water, and knowing how to
prevent and respond to drowning emergencies.
Water competency has 3 main components: water
smarts, swimming skills, and helping others.
o Take these sensible precautions when you’re
around water (even if you’re not planning to
swim):
• Know your limitations, including physical fitness,
medical conditions.
• Never swim alone; swim with lifeguards and/or
water watchers present.
• Wear an approved life jacket appropriate for your
weight and size and the water activity. Always wear
a life jacket while boating, regardless of swimming
skill.
• Swim sober.
• Understand the dangers of hyperventilation and
hypoxic blackout.
• Know how to call for help.
• Understand and adjust for the unique risks of the
water environment you are in, such as: river
currents, ocean rip currents, water temperature,
shallow or unclear water, hazard such as
vegetation and animals.
o Learn how to perform these 5 skills in every type
of water environment that you may encounter
(such as in home pools, oceans, lakes, rivers and
streams):
• Enter water that’s over your head, then return to
the surface.
• Float or tread water for at least 1 minute.
• Turn over and turn around in the water.
• Swim at least 25 yards.
• Exit the water.
o These actions will help your family avoid
emergencies – and help you respond if an
emergency occurs:
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Dela Cruz, Jaimee Alea Monique
Mr. Ricky Ramento
• Paying close attention to children or weak
swimmers you are supervising in or near water.
• Knowing the signs that someone is drowning.
• Knowing ways to safely assist a drowning person,
such as “reach or throw, don’t go”.
• Knowing CPR and first aid.
o Layers of protection are essential to help prevent
drowning. Plan ahead for aquatic activities:
• Children, inexperience swimmers and all boaters
should wear approved life jackets.
• Always swim in a lifeguarded area.
• Provide close and constant attention to children
you are supervising in or near water.
• Learn swimming and water safety survival skills.
• If a child is missing, check the water first: seconds
count in preventing death or disability!
• Alert the lifeguard, if one is present.
• Recognize the signs of someone in trouble and
shout for help.
o Swimmer needs immediate help if they:
• Are not making forward progress in the water.
• Are vertical in the water but unable to move or
tread water.
• Are motionless and face down in the water.
• Rescue and remove the person from the water
(without putting yourself in danger).
• Ask someone to call emergency medical services
(EMS). If alone, give 2 minutes of care, then call
EMS.
• Begin rescue breathing and CPR.
o A person who is drowning has the greatest chance
of survival if these steps are followed.
• Recognize the signs of someone in trouble and
shout for help.
• Rescue and remove the person from the water
without putting yourself in danger (Reach and
Throw).
• Ask someone to call emergency medical services
(EMS). If alone give two minutes of care, then call
EMS.
Second Semester
HUMSS 12-P1
• Begin rescue breathing and CPR.
o Swimming is the act of propelling oneself through
the water by using the arms and legs. It is the art
of floating or moving progressively in the water by
the hands and feet.
o Swimming is fun; it is for everybody including
those with physical disabilities. Everyone should
know how to swim for varied reasons; one can use
it as a sport, some for developing and maintaining
physical fitness and others as meaningful
recreational activity. It is considered by many as
one of the best exercises an individual may have.
• Fitness – Swimming regularly will help improve
physical fitness. It exercises more muscle group
than any sports; the heart and lungs will work
efficiently and it also helps improve flexibility that
lessens the chance of injury.
• Safety – Knowing how to swim increases the
chances of water survival. If an individual knows
how to keep afloat in the water until help arrives or
swim to shore, it makes a big difference between
a person who knows how to swim and an
individual who has no knowledge at all in
swimming.
• Recreation – This old adage “All work no play
makes Juan a dull boy”. This implies that we all
need to take a time-out to rejuvenate. The mind,
body and soul need a rest. We should find or
indulge ourselves in some form of recreation to
avoid being burned out or to experience the early
stage of wear and tear. Swimming is a meaningful
and healthy one; it offers enjoyment and
relaxation which we need in today’s tense,
stressful, and routinely life.
• Freestyle – Freestyle is the common term for front
crawl. It is the fastest way to swim through the
water.
• Backstroke – Backstroke is likely the most relaxing
stroke of all to swim. It is sometimes called the
reverse of freestyle.
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Dela Cruz, Jaimee Alea Monique
Mr. Ricky Ramento
• Breaststroke – Breaststroke is the oldest swimming
stroke and actually the most popular and common
way to swim overall. It is a fantastic stroke that can
fit anyone of any age from new swimmers and to
those recovering from injury.
• Butterfly – Butterfly is the most recent innovation
in swimming and also the hardest way to swim
through the water.
• Flutter – Applied to freestyle and backstroke.
• Frog – Applied to breaststroke.
• Dolphin – Applied to butterfly.
• Catch – Is the movement when the hand starts to
exert pressure on the water during an arm stroke.
• Stroke – Is a method of propulsion thru the water.
• Warm-up Exercises – Are the practices and
“loosing up” sessions a swimmer does before
swimming.
• Drill – Is a practice exercise to improve specific
aspects of techniques.
• Oxygen Deficit – Means a temporary shortage of
oxygen in the body created by exertion. With
practice, your body will learn to cope with less
oxygen when you are swimming.
• Kicking – Is a training drill which only the legs are
used.
• Pulling – Is the training drill in which only the arms
are used.
• Streamline – Refers to fully extended position, with
both arms stretched above your head, biceps
pressed behind your ears, hands on top of each
other with your back straight, and when in the
water toes pointed.
• Breathing – Means moving air into and out of the
lungs.
• Gliding – Is a streamline, arrow like position as the
body moves with no leg action.
• Crawl – Is a stroke which is used in freestyle racing.
• Flutter Kick – Is an alternative vertical kick used in
freestyle and backstroke.
• Sculling – Refers to small inwards and outwards
movements with the hands and arms.
• Swimsuit – As for the cut of the suit, the one-piece
creation is advisable for women rather than two-
piece suits. But for men, there are several options
Second Semester
HUMSS 12-P1
to choose depending on the type they want to
wear. Beginning with the most basic and
affordable is the briefs. Next men can also choose
the relatively new cut, the square – leg suits of the
jammers which is the most commonly used suit in
competitions.
• Cap – Latex is the most common cap. This is
cheaper and easier to adjust. Silicone is solid that
offers tighter and longer life but more expensive.
- Swim caps also keep hair away from eyes and
mouths so that swimmers can see and breathe. It
also ensures that hair won’t get tangled with other
swimmers or lane ropes. A swim cap can even
help focus a distracted swimmer during lessons by
keeping them from playing with their hair.
- A swim cap won’t keep your hair 100% dry, but it
can still help protect it from chemicals. It can also
keep your hair protected from the sun too!
• Goggles – There are no one-size fit all goggles so
definitely, play around them until you find the right
pair that makes you feel comfortable.
- Goggles are the primary protectors intended to
shield the eyes against liquid or chemical splash,
irritating mists, vapors, and fumes. They form a
protective seal around the eyes, and prevent
objects or liquids from entering under or around
the goggles.
• Nose Clips – If you have trouble with water getting
up your nose while swimming especially when
doing the backstroke, give nose plugs a try. There
are no one-size fit all goggles so definitely, play
around them until you find the right pair that
makes you feel comfortable.
• Ear Plugs – If you have trouble with water getting
inside your ear, give earplugs a try.
• Kickboard – This is designed to allow you to stay
afloat while working on your kick. You don’t have
to worry about your arms or turning your heads to
breathe.
- Kickboards are a training aid which can help to
develop your lower body muscle groups and can
help you to focus on your kicking technique for
most swimming strokes. Made with a buoyant
foam material, kickboards add buoyancy to you in
the water, providing you with support.
• Pull Buoys – This are designed to fit between a
swimmer’s thighs and when extended out in the
water, these will keep the hips afloat, preventing
the need for a kick.
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Dela Cruz, Jaimee Alea Monique
Mr. Ricky Ramento
- Using the pull buoy gives the arms a more focused
workout by providing flotational support for hips
and legs.
o The best way to prevent swimming injuries is
simply to swim with proper techniques. Make sure
you always warm-up. Start slow and gently glide
through the water and make easy pulling and
kicking. Also ensure you take the time to stretch
after every workout. Take basic precautions. Don’t
swim alone, don’t swim when the conditions
warrant caution, don’t mix alcohol and exercise
and never dive into shallow water.
o It is necessary to have a particular knowledge how
to handle these common ailments so when it
happens, you can easily manage and immediately
go back to doing what you love: swimming!
o Cramps are generally associated with swimming
for one of the three reasons:
• Dehydration: If your body is dehydrated, then the
muscles do not contract as they should and can
cause cramping. Sport drink beverage would
come in handy or potassium.
• Overusing a muscle: If you’re simply using a
muscle too much, you will likely experience
cramping. Your body is telling you to back off.
Make sure you’re slowly working into your routine
rather than jumping into a huge volume of
exercise. Your body will also have time to adapt
and to do so comfortably.
• Over flexing a muscle: Cramps caused by too
much flexing of a muscle are usually relegated to
the lower body. Proper technique when doing the
kick is necessary; sometimes people overdo it and
tighten up. Avoid pointing your toes too much and
relax your legs.
• Drink lots of fluids or when you feel thirsty, stay
relaxed in the water and make sure you regularly
stretch after every workout to develop flexibility.
Second Semester
HUMSS 12-P1
o Swimmer’s ear is caused by an inflammation of the
ear canal. This can set off an infection inside the
ear and symptoms include various degree of pain.
• Water getting trapped in the ear.
• Swimming in polluted water.
• If you feel that water is inside your ear canal, make
sure you shake it out. You can also try ear drops,
which are available in the counter.
o Chlorine is a chemical that has been used for
century to keep the water clean, unfortunately
when exposed for prolonged periods, the by
product is dry skin.
• Shower after swimming can shed remaining oil in
your body.
• Drying your skin and opening your pores allow
additional chlorine damage.
• Use lotion or aloe vera gel to soothe the skin. It is
very effective at relieving the dry and rough
sensation.
o When the chlorine levels are too high or the pool
is not properly maintained the chemical reacts
with relatively sensitive skin on the face and leaves
behind burning sensation.
• It usually shows up beneath the eyes in the area
that can’t be covered by your goggles.
• Use moisturizers especially made for damaged
skin in the face. If you prefer something more
traditional, hydrocortisone is also an option.
o This is more of a worry for women than for men. In
the same way that chlorine strips away moisture
from your skin, it also does to your hair.
• Not taking a shower and wearing of head cap is
primarily the factor of dry hair after swimming.
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Dela Cruz, Jaimee Alea Monique Second Semester
Mr. Ricky Ramento HUMSS 12-P1

• Wet your hair with fresh water prior to entering the

pool. Also make sure you use conditioner
immediately after your swim.

• Observe proper swimming attire.

• Take a shower before entering the pool.
• The University is not responsible for any loss or
damage of your belongings.
• Report immediately any untoward incident to the
swimming instructor.
• Observe cleanliness in the pool are.
• Food and drinks are not allowed.
• Swimming alone is not allowed.
• Swimming during stormy weather is prohibited.
• Students who had been sick or with physical
disorder should seek medical clearance from the
university physician.
• Students with no P.E. class are not allowed in the
pool area.
• Avoid running, diving, pushing, spitting, and
urinating the pool.

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