SWIMMING

ESSENTIAL
QUESTIONS:
How does swimming benefit
your personal health?
Why is it important for you to
learn how to swim?
WHAT IS SWIMMING?
Is an activity of propelling oneself
through water using the limbs.
Can be a fun leisure activity and is
really good low impact way of staying
in shape.
Could potentially save your life and
others.
Factors that can affect how to learn
swimming:
Your level of confidence and lack
of physical awareness in the
water can make you feel afraid to
swim.
Your level of ability, strength,
endurance, and flexibility
Your incorrect techniques
Your incorrect body position and
uncoordinated movements may
cause you to have a difficulty in
swimming.
WATER SAFETY
Never swim alone.
Do not swim when you feel sick.
Swimming on a full stomach may
give you cramps.
Swim in areas where you can
manage the depth of the water.
Horseplay like screaming, running,
and romping around the pool can
cause accidents.
Take a shower and wash your feet
before entering the pool.
Strictly follow the signages on pool
rules set by management for your
safety.
Getting Started with Your Aquatic
Activity
1. Swimming Facility
If you want to learn on how to
swim, then it would be better
for you to swim in a swimming
pool.
2. Pool Depth
Mid-chest water is best for a
shallow-water workout.
Deep water is a minimum of 6
ft. depending on your height
and the amount of flotation.
SWIMMING ESSENTIALS
Swimwear
Goggles
Swim cap
Click icon to add picture
Click icon to add picture
Click icon to add picture
Additional gears:
Nose plug
Fins, monofins and zoomers
Kickboard
Pull buoys
Hand paddles
Skin protection
NOSE PLUG
FINS,MONOFINS,
AND ZOOMERS
KICKBOARD
PULL BUOYS
HAND PADDLES
SKIN
PROTECTION
Fundamentals in Swimming
Requires independence in water.
You need to be friends with water.
Master the skills needed in
swimming
Enjoy doing various movements
and performing aquatic activities.
Introduction to Water Skills and Water
Confidence Exercise
 1. Sit along the pool edge dangling your legs in the
water, sweeping back and forth.
 2. Take a deep breath, hold it, and slowly crouch
down so that your head will be submerged.
 3. Once comfortable with the exercise, start a
bobbing motion where you rhythmically submerge
and emerge your head.
Breathing, Breath Holding, Inhalation
and Exhalation
 1. Breathe in and hold your breath.
 2. Repeat previous exercise, but now blow
bubbles in the water through both your
nose and mouth.
 3. Finally, repeat previous exercise, but
now with your head completely
underwater.
Floating in Water
 Doing the prone float and glide float, you
will need to have your face underwater. With
the arms extended over the head, slowly
spring or push your feet off the bottom of the
pool and glide forward. With the back float,
start with a deep breath, with your arms
extended horizontally to the side, put the
head back in the water until water covers the
ears. Try this in chest deep water for 3-5 sec.
Treading
This is a basic survival skill and a
useful method to stay afloat.
Perform this with the body in
upright (vertical) position with
the head above the water.
Stay calm and do regular breathing.
Your arms will do a broad sculling, a
figure eight motion of the hands to
create a downward pressure to the
water to keep you up.
Sculling
Do the sculling with the
kick to stay afloat and to
change positions.
Strokes
Body position
Leg action
Arm action
Breathing
Timing of the stroke
Water Exercise Routines
Water wading
Toning arms
Jumping Jacks
Side Stretch
Waist trimmer
Total body stretch
Floating on water
WATER WADING
Stand up straight, breathe evenly,
make continuous slides as if marching
on the spot, extending arms and legs
as far as you can.
TONING ARMS
JUMPING JACKS
SIDE
STRETCH
WAIST
TRIMMER
FLOATING ON
WATER
Health Benefits of Swimming
Improves your strength, balance,
coordination, fitness and flexibility.
Improves your posture and physical
appearance.
Removes weight and body fat and
makes other systems of your body
healthy.
Protects you against illnesses.
Reduces your stress and
serves as therapy
Makes you feel confident
Gives you the best overall
fitness
Swimming Terminologies
 Bob up and down-It is to breathe in through
your mouth when you are above the surface
of the water and breathing out when you are
underwater.
 Breath holding-It is to inhale air and hold
the air for some time before exhaling.
 Exhale-It is to breathe out through the nose.
 Flutter kick-It is to move the legs
alternately from the hips.
 Glide—It is a streamlined, arrow-like
position as the body moves through the
water with no leg or arm action and can be
performed on the water surface, below it,
on the front or back.
 Inhale-It is to breathe in through the
mouth.
 Jump in-It is to transfer your body weight to
the edge of the pool into the water.
 Sculling-It is a way of moving your hand
through the water almost like a figure eight
to gain continuous propelling force.
 Treading-It is a basic survival swimming
skill to stay afloat by sculling and doing
kicks.
On a table, list at least 5 basic rules to keep
you away from the dangers of swimming:
Essay:
 How does swimming benefit
your personal health?
 Why is it important for you to
learn how to swim?
What does picture 1 and 2 shows?
Is it important to be responsible for
yourself and to others in swimming?
Why?
 You are the swimming coach of your school’s
varsity team of Sports Club Culmination. Your
task is to execute the proper technique and discuss
the basic rules of swimming.
 G- to execute the proper technique and discuss the
basic rules of swimming
 R- swimming coach
 A-Classmates and Teachers
 S- Sports Club Culmination 2022
 P- to execute the proper technique and discuss the
basic rules of swimming