PNTC COLLEGES

Dasmariñas City, Campus

SENIOR HIGH SCHOOL
2nd Semester, Academic Year 2020 – 2021

COURSE: COR-PED 04: PRE- None

Physical Education & Health REQUISITE: GRADE 12

MODULE
February 8-12
NUMBER: 4 (Week 4) PERIOD COVERED:
CREATED BY: MR. RODOLFO D. CALINDONG, LPT

Physical Education and Health offers experiential learning for learners to adopt an
active life for fitness and lifelong health. The knowledge, skills and understanding
COURSE DESCRIPTION: which include physical and health literacy competencies support them in accessing,
synthesizing and evaluating information; making informed decisions; enhancing and
advocating their own as well as others’ fitness and health.

LEARNING OUTCOMES
The learner…
CONTENT
Demonstrates understanding of recreation in optimizing one’s health as a habit; as requisite for
STANDARDS
PA performance, and as a career opportunity
LEARNING The learner…
COMPETENCIES Sets FITT goals based on training principles to achieve and/or maintain HRF

CONTENT Recreational Activities: Aquatics (Swimming)

How do you live your everyday life? Are you the typical couch potato or a
physically active person?

Lifestyle is a way of life. It is your style of living that reflects your attitudes and
values. Today, most medical conditions are associated with one’s lifestyle such as
diabetes and obesity. For you to combat this health hazard, this module will help you to
make a paradigm shift to a healthier lifestyle through RECREATIONAL ACTIVITIES.

Recreation is a voluntary participation in an activity during free and unobligated

time that gives enjoyment. It refreshes one’s mind and body after a day’s work.
Recreation embraces both indoor and outdoor activities that refer to sports and exercise
leading to the attainment of enjoyment as well as managing our desired weight.

Now that you are in Senior High School, you’re-experiencing physical changes. You’ve been exposed to different
undertakings that somehow affected your health and lifestyle thereby affecting your weight as a teenager.

This module will help you choose physical activities from both indoor and outdoor that will surely bring you fun,
fitness, and fundamentals! The activities are enjoyable and offer satisfaction to enhance the quality of your life. You ’ll
understand that lifestyle and recreation will promote not just your personal fitness, nor your family ’s fitness, but the
community’s fitness in general! So get off your feet and jump off to the world of RECREATIONAL ACRVITIES

Activity: Lifestyle check

Description: The activity puts awareness on the kind of lifestyle you have.

COR-PED03 Module 4 Page 1 of 11

Instructions:
1. Put a checkmark on the frequency of your participation as Always, Sometimes, and Never.
2. Make your summary report
3. Concentrate on the following:
 What activities are checked as “always”
 What activities are checked as “ sometimes”
 What activities are checked as “never”

Teacher-Made Survey Form

SUMMARY REPORT

COR-PED03 Module 4 Page 2 of 11

Activity: Chart

Description: Based on your given prior knowledge let’s discover the importance/pattern/structure of exercise program
through watching the video. Click the following link.

https://www.youtube.com/watch?v=AfnwseOgxE0
(Video about 10 Health Benefits Of Swimming) after this, answer the 3-2-1 Chart below.

3 things you’ve learned from the video.

1.

2.

3.

2 desirable things you’ve learned in the video.

1.

2.

1 misconception from the video.

1.

Now that you discovered the importance of swimming, we will conduct a survey for you to determine your interest towards
Aquatics (swimming).

Activity: Let’s Have a Survey

1. What is your gender?

_____ Male
_____ Female

2. What is your age? _____

3. How well can you swim?

_____ Not all or never learned
_____ Poorly- I can just about doggy paddle
_____ Not confident
_____ Quire confident
_____ Good confident, or very strong swimmer
_____ I am an ex-Olympic champion
4. Are you interested in opportunities to go swimming with other burns survivors?
_____ Yes
_____ No
_____ Maybe

5. How interested are you in swimming sessions with other burns survivors from 1 to 10 (extremely)?
_____________________________

6. What sort of times would you be willing to come? Select all that apply for you.
COR-PED03 Module 4 Page 3 of 11
 _____ Morning
_____ Middle of the day
_____ Afternoon
_____Evening
_____ Weekdays
_____Weekends
Others please specify ______________________________________

7. Do you represent your school in swimming?

_____ Yes
_____ No

8. If answered is ‘yes’ please state when and where is the event happen?

9. If you would like to participate or represent the school at any other sports please state here.

10. If you would like to do activities at school, when would you like to do them? (Please check as appropriate)
_____ Free Periods
_____ Tutorials
_____ After College
_____ Before College
_____ Evening
_____ Weekends
_____ Holidays
_____ During Term Time
_____ other please state _______________________________________________________________

COR-PED03 Module 4 Page 4 of 11

 Swimming is an aquatic activity that requires the movement of arms, legs and limbs under the water, and it is
usually done for sports, recreation, survival, exercise. And competition. The history of swimming was traced back to the pre-
historic era, and this was supported with several discoveries and artifacts. Some of the examples are the pools and bath in
the Ancient Egyptian, Roman and Grecian palaces, and the drawings found in the Kebir desert that depicts people through
water.
However, it only became a competitive sport during the 1800s in Europe, which brought it to its popularity. In 1538,
Nicolas Wynman published a novel entitled “Colymbetes” that focuses on writing as a training regime for the knights. On the
other hand, histories of swimming were found in China, Sweden and Germany.
England has introduced the indoor swimming pool with a swim team which lead to the modernization of this sport.
In 1837, new set of strokes were formulated in London including the sidestroke and freestyle swimming. In 1896, swimming
became an official sport in the Athens Olympic Games that offers 100 to 1500 meters freestyle relays, backstroke, butterfly,
and Breastroke. Currently, swimming is one of the most watch sports in the Olympic Ganes since the competitive and
recreational aspects are both present.

Four ways to become a better swimmer:

1. Training in the water
a. Plan a swimming routine
b. Structure your swim to promote fitness
c. Work on your breathing
d. Develop your backstroke
e. Strengthen your breastroke
f. Isolate a single stroke per exercise
g. Learn how to do a flip turn

2. Practicing Coe Swim Exercise

a. Train using swim drills
b. Practice the single arm drill
c. Use the sidekick drill
d. Practice the Tarzan drill
e. Practice stationary water exercise
f. Do the jump and dig technique
g. Try the stomp and push exercise
h. Practice a scissor press
i. Work on kicking
j. Work on Pull
k. Do the fingertip drag in freestyle

3. Training outside the pool

a. Warm up before you get in the pool
b. Strengthen your kicks
c. Work on your planks
d. Perform weightless exercises
e. Strengthen your core
f. Practice other sports outside the pool

4. Getting outside help

a. Get a swim coach
b. Join a swim group
c. Join a gym with a pool
d. Ask a friend for support

BENEFITS OF SWIMMING
1. Works your whole body
 Increase your heart rate without stressing your body
 Tones muscle
 Builds strengths
 Builds endurance
 Lower blood pressure and control blood sugar
COR-PED03 Module 4 Page 5 of 11
 2. Safe exercise option for people with:
 Arthritis
 Injury
 Disability

3. Burn Calories
 A 160-pound person burn approximately 423 calories an hour while swimming laps at low or moderate
pace

4. Improves sleep
 Boosts quality of life after engaging in regular aerobic exercise.

5. Improves mood
 Reduces stress and anxiety
 Reduces the level of Cortisol

6. Social Benefits
 Allows people to socialize and gain new friends

According to Swimming World Magazine, this sport also provide less obvious benefits:
1. Improves social well-being
2. It teaches goal orientation
3. Create more active adults
4. Makes a person smarter
5. Teaches team-building skills
6. Burn calories
7. Slow down aging
8. Good exercise for Asthma
9. Establishes confidence
10. Requires minimal gear

SAFETY RULES IN SWIMMING

1. Learn how to swim
2. Supervise children
3. Swim only when a life guard is on duty
4. Do not swim under the influence of drugs or alcohol
5. Never swim alone
6. Do not swim during thunderstorms
7. Avoid diving head first
8. Refrain horseplay in the water
9. Use proper flotation device
10. Know first aid, CPR and Pool Fences

Moreover, healthlinkbe.com also presented some tips how to be safe while in the pool. First, a swimmer must read
the signs and follow them because the rules will prevent accidents, and help keep the pool clean. Second, walk instead
of running around the edges of the pool since it could be slippery. Third, be careful when going in and out of the pool.
Fourth, always check the area before keeping or diving into the water. Fifth, do not go beyond the areas that areas that
are farther and deeper. Sixth, avoid playing roughly in the pool since it can cause serious accidents. Lastly, watch out
for hazards and underwater traps. In addition, use sunscreens or sunblock to avoid the UV rays (ultraviolet radiation)
from damaging your skin, and always wear jackets if pool area is beyond your abilities

COR-PED03 Module 4 Page 6 of 11

 SWIMMING EQUIPMENT AND GEARS

COR-PED03 Module 4 Page 7 of 11

COR-PED03 Module 4 Page 8 of 11
BASIC SWIMMING STROKES
1. Butterfly
2. Breast stroke
3. Freestyle
4. Crawl
5. Sidestroke
6. Backstroke
7. Dog paddle

Butterfly
The arms are move together, cupping the water downward and outward, moving
above the water to complete the arm movement. The legs are bent and straightened,
kicking two times for every arm stroke.

Breast stroke
The arms pull the water and are brought to the chest, before going back to the
position.
The legs perform frog kicks.

CRAWL
Arm strokes are performed with flutter kicks, while face turns alternately from
one side to the other

SIDE STROKE
The body is oriented sideways and is propelled

FREESTYLE
Flutter kick is used with arm strokes as that of a windmill. The swimmer times their
breath with each arm pull

BACKSTROKE
The swimmer floats in a supine position, and the arms strokes are performed in a
windmill fashion, while performing a flutter kicks.

DOG PADDLE

COR-PED03 Module 4 Page 9 of 11

The legs perform an underwater-modified flutter kick, while arms reach forward and paddle in a circular manner.

3. Quiz– to be uploaded in Edmodo

COR-PED03 Module 4 Page 10 of 11

Answer the following questions:
1. How do you think can swimming help in enhancing your fitness and wellness?

2. Aside from development of one’s fitness, what else can swimming benefit you as a senior high school students?

References:

Gialogo, R. C. (2016). Fit for life. Phoenix Publishing House

Sources (Web-based):
https://www.checkfit.co.uk/introduction-to-swimming/
https://www.slideshare.net/sweetserenity16/peh-swimming

COR-PED03 Module 4 Page 11 of 11