MODULE WEEK NO.

1
GINGOOG CITY COLLEGES,
INC
Paz Village Sub., Brgy. 24A, Gingoog City

College of Education
PHYSICAL EDUCATION (HISTORY, EQUIPMENTS, AND
FACILITIES IN SWIMMING)
Semester of S.Y. 2020-2021
Introduction

Competitive swimming in Britain started around 1830, mostly using breaststroke.

Swimming was part of the first modern Olympic games in 1896 in Athens. In 1908, the
world swimming association, Fédération Internationale de Natation (FINA), was
formed. 10,000-year-old rock paintings of people swimming were found in the Cave of
Swimmers near Wadi Sura in southwestern Egypt. These pictures seem to show
breaststroke or doggy paddle, although it is also possible that the movements have a
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ritual meaning unrelated to swimming. An Egyptian clay seal dated between 9000 BC
and 4000 BC shows four people who are believed[by whom?] to be swimming a variant
of the front crawl.

Rationale
It is difficult to determine when swimming was used as a means of locomotion through the
water. Wall carvings of swimmers have been found dating back to 9000 B.C. the first
written account of the teaching of swimming was found in records from the middle kingdom
in Egypt (2160-1780 B.C). One of the earliest references to swimming in the United States
is an account of Bejamin Franklin teaching swimming to children on a visit to England.

Intended Learning Outcomes

A. Discuss the history of swimming.
B. Name some of the several notable higlights concerning the development of
swimming.
C. Recognize some of the swmming athletes in the world.
D. Classify all the euipments used in swimming.
E. Perform strength training in swimming.

Activity

Scrambled words!!

Direction: The object of the game is to rearrange or unscramble the letters to form a
word.
2. gbobinb 6. dilge
1. Ekcktsroab
3. bkeassttrroe 7. turget

4. yftterulb 8. eteelrysf
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5. fgniinn 9. eog Paddld

10. irkg ofck

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Discussion
History of Swimming

It is diffucult to determine when swimming was used as a means

of locomotion through the water. Wall carvings of swimmers
have been found dating back to 9000 B.C. the first written
account of the teaching of swimming was found in records from
the middle kingdom in Egypt (2160-1780 B.C). One of the
earliest references to swimming in the United States is an
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account of Bejamin Franklin teaching swimming to children on a

visit to England. Competition has always been the means pf
accelerating the development of sports, and swimming is no
exception. The first records of competition date from the 1880s, and from that date forward
the development of water skills was very marked. Much of the development was because
of the expansion of, and resulting interest in, competitive swimming was created.

There are several notable highlights concerning the development of swimming.

 The lifebelt was invented in 1804 by W. H. Mallison.

However, the U.S Navy, concerned that the lifebelt would
encourage seamen to jump ship and desert, did not initially
accept the invention.

 By the mid – 19th century, the breaststroke was British swimmers’ stroke of choice.
In 1844, however, a group of American Indians participated in a competition in
London using a variation of the crawl stroke, which was much faster and enabled
them to win. Their British host considered it a barbaric stroke and continued to use
the breaststroke in competitions well into the early 1870s.

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 The Trudgen stroke, another variation of the front

crawl, was introduced into England in 1873 by
John Trudgen. Because it was faster stroke, it
became popular throughout the world. The trudgen
is a swimming stroke sometimes known as the
racing stroke, or the East Indian stroke. It is
named after the English swimmer John Trudgen
(1852–1902) and evolved out of sidestroke.

 Mathew Webb, an Englishman, was the first

person to swim the English Channel, a distance
of more than 21 miles. Captain Matthew Webb
(19 January 1848 – 24 July 1883) was the first
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recorded person to swim the English Channel

for sport without the use of artificial aids. In
1875, Webb swam from Dover to Calais in less
than 22 hours. This made him a celebrity, and
he performed many stunts in public. He died
trying to swim the Whirlpool Rapids below Niagara Falls, a feat
declared impossible.

 Synchronized swimming was introduced in late 19th century and was

initially a men-only event.

 Swimming appeared as a sport in the 1896 Olympics in Athens as a

men’s competition.

 Australian swimmer and teacher Richard Cavill modified the Trudgen

stroke with a flutter kick and soon broke swimming records. This new
stroke became the Australian crawl and later the front crawl.

 In 1908, the world swimming association Federation Internationale de Nation de

Amateur (FINA) was formed.

 Women were allowed to compete in the Olympic swimming

events in the 1912 Stockholm games. It was at the Stockholm
games that Hawaii native Duke Kahanamoku, using the six-
beat flutter kick for the front crawl, won the 100-meter crawl.

 Johnny Weismuller burst on the swimming scene in 1922,

winning five Olympic medals and many national

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championships. Weismuller went on to become Tarzan in the famous movie series
of the 1930s and 1940s. Janos (Johann) Peter Weissmuller (June 2, 1904 –
January 20, 1984) was an American competitive swimmer, Olympian, and actor. He
was known for playing Edgar Rice Burroughs' Tarzan in Tarzan the Ape Man (1932
film) and its five sequels. Weissmuller was also known for having one of the best
competitive swimming records of the 20th century. Weissmuller set numerous world
records alongside winning 5 gold medals in the Olympics. He won the 100m
freestyle and the 4x200m relay team event in 1924 at the Paris Games and again in
1928 at the Amsterdam Games. Gold was also brought home by Weissmuller in the
400m freestyle as well as a bronze medal in the water polo competition in Paris.

 In 1935, David Armbruster and Jack Sieg modified the

breaststroke into a variation that was to become the
butterfly stroke, in which the swimmer’s legs kick like a
dolphin. David Alvin Armbruster was the first swimming
coach at the University of Iowa (1917-1958). In 193,4
Armbruster refined a method to bring the arms forward over
the water in a breaststroke. He called this style “butterfly”.
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While the butterfly was difficult, it brought a great

improvement in speed. One year later, in 1935, Jack Sieg,
a swimmer also from the University of Iowa, developed a
kick technique involving swimming on his side and beating
his legs in unison, similar to a fish tail, and then modified
the technique afterward to swim it face down. He called this style Dolphin fishtail
kick. Armbruster and Sieg quickly found that combining these techniques created a
very fast swimming style consisting of butterfly arms with two dolphin kicks per
cycle. Jack Sieg was an American swimmer who used the butterfly stroke in 1935,
developed by his coach David (aka Dave) Armbruster.He competed for the
University of Iowa and first used the stroke in a breaststroke leg of a medley relay
February 25, 1935.

 Aldoph Kiefer modified the backstroke and developed

the technique of bending the arms beneath the water
during the pull phase. This improvement made the
stroke more efficient and faster. Adolph Gustav Kiefer
(June 27, 1918 – May 5, 2017) was an American
competition swimmer, Olympic competitor, the last
surviving gold medalist of the 1936 Summer Olympics
and former world record-holder. He was the first man
in the world to swim the 100-yard backstroke in under
one minute.[1] Kiefer was also an inventor and
innovator of new products related to aquatics
competition.

 The Olympic games from 1936 to 1956 introduced several developments: topless

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swimsuits for men, which decreased drag in the water; two piece swimsuits;
swimming underwater longer distances after the start and turn in some events,
which enabled the swimmer to go faster; and new techniques for turns, including the
body roll. Later, a turn that resembles a forward tumble was developed for the
backstroke.

 Mark Spitz's 1972 record of seven first-place finishes at

any single Olympic Games. At the 2004 Summer
Olympics in Athens, Phelps had already tied the record
of eight medals of any color at a single Games by
winning six gold and two bronze medals. At the 2012
Summer Olympics in London, Phelps won four gold and
two silver medals, and at the 2016 Summer Olympics in
Rio de Janeiro, he won five gold medals and one silver.
This made him the most successful athlete of the
Games for the fourth Olympics in a row.
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 Michael Fred Phelps II (born June 30, 1985) is an

American former competitive swimmer and the most
successful and most decorated Olympian of all time, with
a total of 28 medals. Phelps also holds the all-time
records for Olympic gold medals (23), Olympic gold
medals in individual events (13), and Olympic medals in
individual events (16). When he won eight gold medals at
the 2008 Beijing Games, Phelps broke fellow American
swimmer

In 2008 U.S. swimmer Michael Phelps won eight gold medals at the Beijing games, a new
record. In 2012 he became the most decorated Olympian of all time with a total of 22
medals (18 gold). Recently, both men and women have made their mark in the Olympic
games. Missy Franklin, Allison Schmitt, Ryan Lochte, Janet Evans, Amy Van Dyken,
Natalie Coughlin, Amanda Beard, Jenny Thompson, Dara Torres, Mark Spitz, Rowdy
Gaines, and Aaron Piersol have added U.S. swimming lore.

Today, swimming records are being broken faster than ever before because of several
factors: age-group swimming, which allows for more intensive development of skills; better
training methods; and recognition that strength is necessary for speed swimming, which
has led to the development of weight-training programs that contribute to the conditioning
of swimmers. In addition, there are more competitive events than ever before, and any
swimmer who has a desire to master fundamentals and develop maximum endurance as a
chance to succed in top-flight competition.

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The American Red Cross has done much to advance safety in swimming and to popularize
swimming as a recreational activity. Swimming has to become a major means of
rehabilitation after certain types of surgery, and old and young alike use many basic
strokes in water aerobics, programs designed to increase fitness. Moreover, newer athletic
activities, such as triathlons and iron man competitions, incorporate swimming as a major
component.

Nature and Purpose

Aquatic activities are among the leadng forms of recreation in the United States. More than
75 million Americans enter the water in some form of recreational aquatic activity each
year. An estimated 5,000 drownings occur annually in the United States. Many of these
result from the inability to swim or from preventable accidents. These statistics indicate that
a knowledge of basic swimming skills may be life saving. The goal of physical educators
who teach swimming and diving is to provide sound information to students using our
nation’s recreational aquatic facilities.
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In addition to increased the safety in the water, swimming improves cardiorespiratory

fitness levels. Also, people who are otherwise restricted from land activities as a result of
physical handicaps may benefit from swimming beacause the body’s natural buoyancy in
water reduces strain in the knee and hip region. Regular participation in water activities can
improve flexibility, agilty, balance, and strength.

Outdoor swimming is often a seasonal sport, but with the ever-increasing number of indoor
polls, swimming is feast becoming a year-round activity. Indoor pools are standard
equipment in athletic clubs. YMCA’s and schools and colleges. Outdoor facilities include
pools, lakes, seashores, rivers and small streams, damned for this purpose, but only safe
and unpolluted areas should be used. The popularity of swimming is not restricted to any
locality because of climatic conditions, except the far north and the far south. Until recently,
swimming in the United States had advanced most rapidly in the Midwest and the East,
probably because of denser populations, with more money available for the construction of
facilities. It is rapidly spreading to other sections of the country, however, and is now a
popular recreational activity.

Swimming finds expression in a multitude of activities, including recreational, competitive,

and synchronized water games, diving, lifesaving water polo, water skiing, skin and scuba
diving, and water safety. All of these activities have as their background certain
fundamental water skills. Swimming is not restricted to any age-group, and once these
basic skills are mastered, the individual has many potential outlets for expression, plus a
means of life saving lives. Swimming is generally recognized as an excellent activity for an
all-around body development. It is frequently used in therapy that involves the re-aduction
of muscles that have been immobilized weakened through illness of injury.

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Equipments

Most of the equipment needed for instruction, activities, and aquatic games is generally
found in and around aquatic facilities. A well-equipped aquatic program would include but it
is not limited to the following: kick boards, pull buoys, float belts, personal flotation devices
(PFDs), instructional floatation devices (IFDs), masks, fins, snorkels, water volleyballs
(rubber) and net, water polo equipments (balls, hats, flags, goals), inner tubes, rescue
equipment (reaching pole, ring buoys, throw bag, backboard, head-immobilizing device,
cervical colars, pocket masks, first-aid kit, rescue tubes, rescue board, shepherd’s crook,
whistles), water basketball and goals, various types of floatable toys, hula hoops, rubber
diving bricks and rings, resolite mats, and net bags for equipment storage.

A hose or water source, other than the pool’s, should be available to rinse all equipment at
the end of each session, and a preventive maintenance program should be developed to
help keep all equipment in good working order. A planned equipment replacement and
expansion budget should be instituted.
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1. Swimsuit - Like many other things, technology has entered the swimsuit arena as
well. Fabrics are designed for minimal resistance through the water, they tend to last
a long time, and they resist fading even when used repeatedly in chlorinated pools.
Of course, not all of us would be comfortable in the skimpy racing suits that you see
Olympians wear, but the good news is that you can find more modest suits at
sporting goods and department stores as well as through a number of online
vendors. Comfort is the most important quality in selecting a swimsuit. You're less
likely to swim if you're uncomfortable in your suit.

For women:

For men:

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2. Goggles - Goggles protect your eyes from chlorine

(and anything else that may be in the water), and
they help you keep your eyes open while you swim
so that you can see where you're going. You can
even get prescription swim goggles if you wear
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glasses (check with your optician for availability).

To find the right pair of goggles, do the following:

 Put the goggles over your eyes without slinging the

strap over your head.
 Press the goggles into your eye sockets and let go.
 The goggles should stay in place.
 Experiment until you find the pair that fits your eyes best.

3. Bathing caps - Bathing caps can serve several

purposes. Some pool managers will require
individuals with long hair to wear caps to keep hair
from getting into the pool, and some people just like
to protect their hair from the chlorine in the water.
You may also decide to wear a bathing cap to cut
down on resistance in the water. This really works,
and so if you're looking to increase your time a bit, a
bathing cap might help. Many caps are made of
latex, although you can find silicone, neoprene
(keeps you warm), and Lycra as well. Choose the
one that fits your head and is most comfortable.

Flotation devices and other equipment

There are a number of flotation devices and other equipment available to help you learn
how to swim, improve your swimming times if you start to get competitive, and add

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resistance to your water workouts to build muscular strength and tone. Flotation devices
help keep you afloat so that you can slow down and work on your swim stroke without
sinking or causing too much fatigue, and they help with confidence for individuals who don't
know how to swim. Read on to learn more about floatation devices.

1. Kickboards - Kickboards are devices made of foam or

other materials that float, and they come in a variety of
shapes and sizes. The main purpose is for you to hold
on and stay afloat while your legs do all the work. It's
good exercise for coordinating your kicking, and it gives
your arms a rest. One technique that I suggest to
swimmers who want to keep swimming continuously
without a break is to leave a kickboard at the end of the
pool, and when they get tired, grab the kickboard and
do a lap or two with it until they get their arm strength
back, and then drop the kickboard off at the end of the pool and swim again until
they need the kickboard again. Many pools have kickboards available to try out.
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What is the importance of kickboards in swimming?

o Balance and Buoyancy - Kickboards give confidence to fledgling swimmers, both

young and old. Swim instructors often use kickboards as a flotation device to
provide buoyancy for their students and to isolate desired movements, such as the
dolphin kick in butterfly or the flutter kick in freestyle. Because swimmers keep their
heads above water with a kickboard, instructors can communicate easily with
students while swimming alongside. For reluctant swimmers, kickboards boost
confidence by keeping the swimmer afloat while they exercise by doing laps or
treading water.

o Focused Workout - Using kickboards allows swimmers to focus exclusively on a

workout for the legs, hips and stomach muscles. As swimmers grip the kickboard in
front of them, they take their arms out of the workout equation and place a heavier
burden on the legs. Athletes who cross-train to keep in shape for running and
triathlon events often choose kickboards as a part of their leg-strengthening
workouts. By isolating particular muscles, swimmers are able to exercise efficiently
with notable results.

o Rest for Arms - Swim-team coaches can use drills with kickboards to give swimmers
a brief respite from otherwise intense arm workouts and to emphasize the
importance of using the legs. Some swimmers get in the habit of relying primarily on
their arms when swimming, dragging their legs behind haphazardly. The most
efficient swimmers keep up a steady kick that helps propel them through the water.
From a social standpoint, using a kickboard allows competitive swimmers to chat
with lane mates and literally take a breather.

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2. Fins - Fins fit on your feet and add propulsion

to your kicks (think of a duck's webfoot). They
are great training for your legs and will help you
swim faster. They come in long fins for
beginners who want to work on their stroke and
build up leg strength and ankle flexibility and
short fins to help you go faster without
overworking your legs. Fins should fit snugly
but not so tight that they cut into your foot or cut
off circulation. Wear socks with your fins if that
feels more comfortable.

3. Hand paddles - Hand paddles attach to your hands

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and add propulsion to your arm stroke because they

move more water. They can be a lot of work for the
arms and shoulders because of the resistance in the
water, and for this reason, they are used in water
aerobic classes to mimic the resistance exercises
that you do on land with dumbbells (for example,
biceps curls). Hand paddles make a water workout
difficult, and so you should warm up in the water
without them first, and then build up slowly like you
would with any resistance exercise workout so that you don't overwork your arms
and shoulder joints.

4. Gloves - Gloves, like hand paddles, also add

resistance for your arms, although they are smaller
than paddles and so the resistance is lighter. These
might be a better choice than paddles if you're just
starting out with resistance exercises in the water.

5. Water dumbbells - Some manufacturers

produce dumbbells made of foam for use in
the water. They add resistance like paddles or

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gloves, but you can release them quickly after a set and then grab them again when
you're ready. Water creates lots of resistance, and so water dumbbells will make
you stronger if you use them consistently. They're fun!

6. Noodle - A noodle is a flexible, tube-shaped

flotation device that you can wrap under your
arms or around your waist to keep you
buoyant so that you can keep moving in the
water (kids love to play with them). The
advantage of being able to keep moving is that
you can work on your stroke without fatigue
and increase your strength and endurance.
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7. Aqua jogger - Aqua jogger is a flotation device

that you wear like a belt. Like a noodle, it
permits you to keep on moving without fatigue,
so that you can work on your stroke as well as
your strength and aerobic fitness, but it's more
heavy-duty than a noodle and will
accommodate heavier people and create more
resistance. Aqua joggers also allow you to
participate in water aerobic classes and water
running without having to know how to swim or
break frequently.

8. Water treadmill - There are two types. One is a

device that you install in your pool that works with a
propeller to create a current of water that you swim
in place against (okay, it's not really a treadmill, but
you do swim in place). This type is a great training
aid and is also used for rehabilitation, but it is very
expensive, depending on the model and whether you
have it installed when your pool is being built or in an
existing pool. The other type is a treadmill that is
designed for use in water. You walk on it just like any land-based treadmill, only
there is less strain on your joints because of the water. This type of treadmill is

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frequently used in rehabilitation. See the resources section or search online for
"water treadmill" to learn more.

Personal Flotation Devices (PFD)

A flotation device in the form of a vest or suite that is donned and fastened to a user to
prevent the wearer from drowning in a body of water. The device will keep the wearer
afloat with their head and mouth above the surface – they do not have to swim or tread
water in order to stay afloat and can even be unconscious. Unlike other flotation devices, a
PFD is fastened to the user and does not need to be actively held onto; this prevents a
wearer who is either in the water or falling into the water from losing her grip on the
flotation and subsequently becoming immersed in the water leading to drowning. The
fastening of the device also allows it to be comfortable when worn in the water and allows
for wearer to swim or propel her/himself with all limbs. For these reasons PFD's are the
most common and widely used form of flotation device. PFDs are commonly worn on small
watercraft or other locations where accidental entry into deep water may occur in order to
provide immediate support for the wearer should they end up in the water.
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PFDs are also kept on large vessels for passengers to wear in an emergency in order to
help them stay afloat should they be forced to enter the water or accidentally fall overboard
during an evacuation. PFD's are commonly worn for swimming and/or other activities that
require an individual to be in the water. This is for reasons such as safety (to prevent the
drowning of weak swimmers, swimmers in dangerous conditions or swimmers far from
safety), to make swimming easier and less demanding, to allow someone who is unable to
swim to safely enter water, or as assistance for activities such as water skiing.

PFDs are available in different sizes to accommodate variations in body weight. Designs
differ depending on wearing convenience, the activities and conditions they are designed
to be used in and the level of protection the wearer needs. There are three main types of
PFDs: life jackets, buoyancy aids and survival suits; PFDs are most often constructed out
of foam pieces, with the exception of some life jackets which are inflated with air. Other
highly specialized forms of PFDs include buoyancy compensators used for scuba diving,
and submarine escape devices.

Water
Polo
Equipments

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Swimming Terminologies
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American Crawl - a term often used to describe a form of swimming in which the
swimmer takes six flutter kicks to each complete stroke of the arms.

Australian Crawl - stroke in which the swimmer takes an arm stroke for each flutter
kick of opposite leg, hence a two-beat crawl. This form is very effective in distance
swimming.

Backstroke - (Elementary) A less strenuous stroke in which the arms move

simultaneously under the water with a frog kick employed by the legs.

Backstroke - (Razing) A stroke on the back in which arms stroke alternately with
recovery out of the water, with legs using a flutter kick usually six beats to an arm
cycle virtually an inverted crawl.

Bobbing - Alternately going below the water surface and ascending in vertical
position with the head up.

Breaststroke – Swimming on breast; both hands must move forward and backward
together, with shoulders parallel to the water surface and at right angles to forward
progress. Legs must drown with a distinct bend at the knees, followed by an
outward and backward kicking motion with no up and down movement as in frog
kick.

Butterfly – A stroke in which arms are recovered simultaneously above the water
and the legs are moved together symmetrically. The dolphin kick or frog kick or a
combination of both may be used.

Dog Paddle – (Human Stroke) A primitive form of swimming often adopted by

beginners in which the arms are extended forward alternately usually under water
with leg kick inconsistent.

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Finning – A swimming stroke, in which the swimmer lies on back, feet together,
hands at sides. Propulsion comes from movement of hands pushing towards the
feet.

Freestyle – Any desired stroke the swimmer may wish to use. Since the crawl is the
fastest stroke, it is the one invariably used in competition.

Frog Kick – A kick with the breastroke. The knees are drown forward and outward
slowly with heels fairly close together and then pressed backward and outward as
the feet whip around in an arc. The kick is completed by squeezing the legs together
with toes pointed.

Glide – Movement of the body in water after completion of propulsion stroke.

Gutter – Edge of the pool at water level. Gutter contains drain disposal of excess
water.
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Individual Medley – A four-course swimming event in which a butterfly stroke is used

in the first fourth, a backstroke in the second fourth, a breaststroke in the third
fourth, and a freestyle in the last fourth.

Jellyfish Float – Floating position with arms and legs hanging down in water, hands
holding ankles, head under water, rounded portion of back showing on surface.

Kick-Board – A buoyant board, which may be grasped with the hands, used in
developing kicking techniques.

Prone Float – Floating in the water with face down arms and legs extended.

Scissors Kick – A kick used in the sidestroke or trudgen. Swimmer starts with legs
together, extending them to side position, with one leg going forward and one
backward, both moving in a plane parallel to water surface. Knees are bent during
recovery part of the kick.

Scull – Propelling the body in a dorsal position with a rotary motion of the hands and
arms.

Sidestroke – With body on side arms alternately reach forward under water, and on
the pull they alternately move to the same side of swimmer, while the scissors kick
is employed with the legs.

Six Beat Crawl – A swimming stroke in which there are six beats of the legs in
flutter-style kick to one full arm stroke. The most common rhythm of the American
crawl.

Supine Float – Floating in water with face up, arms and legs extended.
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Tread Water – A swimming technique that enables the swimmer to remain in afloat
in a vertical position by kicking the legs, and if necessary, by using the arms
extended in a sweeping movement.

Trudgen Kick – A double overarm stroke using alternate arms, with legs employing
a scissors stroke, and with breathing always on the same side.

Facilities

FINA rules are used to manage state, national and international events such as the World
Championships and the Olympics. The FINA Facilities Rules provide the best possible
environment for competitive use and training.
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1. Competition pools - Standard pools are either 50m or 25m in length.

2. Walls - The end walls are at right angles to the swimming course and surface of the
water. They are made of a solid material, with a non–slip surface extending 0.8m
below the water surface, to allow competitors to touch and push off in turning
without hazard. Rest ledges along the pool walls are permitted. They are located at
least 1.2m below the water surface, and are up to 0.15m wide. Both internal and
external ledges are acceptable, however internal ledges are preferred. Gutters are

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placed on all four walls of the pool. If end wall gutters are installed, they must allow
for attachment of touch panels to the required 0.3 metre above the water surface.
They are covered with a suitable grill or screen.

3. Water temperature - The water temperature is between 250 and 28° celsius. During
competition the water is kept at a constant level, with very little movement. Inflow
and outflow is allowed as long as no appreciable current or turbulence is created.

4. Lanes - According to FINA rules World Championships require 8 lanes and Olympic
Games require 10 lanes. The lanes are a minimum of 2.5m wide, with two spaces of
at least 2.5m wide outside of the first and last lanes.

5. Lane ropes - In an 8 lane pool, lane ropes extend the full length of the course and
are secured at each end wall to anchor brackets recessed into the end walls. The
anchors are positioned so that the floats at each end wall of the pool are on the
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surface of the water. Each lane rope will consists of floats placed end to end. The
floats have a minimum diameter of 0.10m-0.15 metre.

In a swimming pool the colour of the lane ropes is as follows:

 Two green ropes for lanes 1 and 8.

 Four blue ropes for lanes 2, 3, 6 and 7.
 Three yellow ropes for lanes 4 and 5.

The floats that extend for a distance of 5m from each end of the pool are red. At the 15m
mark from each end wall of the pool the floats are distinct. In 50 metre pools the floats are
distinct at 25m.
There is only one firmly stretched lane rope between each lane.

6. Starting platforms - Starting platforms are from 0.5m-0.75m high above the water
surface. The surface area is at least 1.5m square and covered with a non-slip
material. The maximum slope is 10 degrees. The platforms are firm and are without
a springing effect.

7. Lane markings - The lane markings on the floor of the pool are a dark colour and
marked in the centre of each lane. The width of the marking is 0.2m-0.3m for all
pools. The length for 50m pools is 46m and 21m for 25m pools. Each lane line ends
2m from the end wall of the pool with a distinctive cross line 1m long and of the
same width as the lane line. Target lines are marked on the end walls or on the
touch panels in the centre of each lane and are the same width as the lane lines.

8. Leisure pools - A number of pool facilities include leisure water features that are
designed for recreational swimmers, lap swimming and specific areas for toddlers

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and children. These may include:

 Varying water depths, with extensive shallow or beach areas.

 Wave pools and surfing pools.
 Water slides and flumes.
 Fast flowing river rides & rapids.
 Water jets and water cannons.
 Water features eg rain showers.
 Spa facilities, including varying temperatures.
COURSE MODULE

Exercises
Perform the Strength Training and record yourself. Post your video on our
Facebook Group Page with the #Week1 and Tag me.

Poor/ Fair/Advanced Good/ Excellent/Proficient

Beginner Beginner Competent 20 pts
5 pts 10 pts 15pts
Application Poor/Beginner Fair/Advanced Good/Competent Excellent/Proficient
of Skills and Beginner
Safety Students Students select Students select the
select an Students select the appropriate appropriate exercise
inappropriate appropriate exercise to to match the
exercise to exercise to match the assigned muscle
match the match the assigned muscle group. Students
assigned assigned group. Students select proper weight
muscle group muscle group, select proper and demonstrate
and/or make but make major weight but correct skill with few,
major errors in errors in weight demonstrate if any, observable
weight selection, minor errors in errors in technique
selection, form/technique technique (e.g., (e.g., positioning,
form/techniqu and/or positioning, alignment, grip,
e and/or equipment alignment, grip, breathing,
equipment management. breathing, tempo/rhythm,
management Students need tempo/rhythm, optimal range of
resulting in assistance to optimal range of motion). Students
consistently effectively motion) and/or demonstrate proper
incorrect and complete the minor errors in equipment

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 MODULE WEEK NO.1
ineffective activity. proper management when
performance. equipment loading, securing,
Students need management and unloading free
direction when loading, weights.
and/or securing, and
supervision to unloading free
safely weights or a
complete the machine.
activity.
Personal/ Poor/Beginner Fair/Advanced Good/Competent Excellent/Proficient
Social Beginner
Responsibili Students lack Students Students participate
&Safety self-control Students participate with high intensity,
and/or need participate energetically and self-direction, and
reminders and safely safely attention to detail,
encourageme demonstrating demonstrating both in the activity
nt from others self-control and self-control and and in completing the
to participate respect for respect for personal exercises.
COURSE MODULE

in a safe, others but are others. Students participate

energetic, inconsistent in energetically and
and/or energy. safely demonstrating
respectful self-control and
manner. respect for the
positive and safe
experience of others.
Students challenge
themselves and
others to high levels
of performance.

Assessment
Pre-Test
Direction: Answer the following questions

1. Why do experts believe that swimming can contribute positively to mental health?

2. Why might a person receive a recommendation from a medical professional to swim

rather than run?

3. Which of the following is an example of a water-based exercise?

a. Walking or running in the water
b. Swimming
c. Treading water
d. All of the answers are correct.

4. For hundreds of years, the main stroke people swam was:

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 MODULE WEEK NO.1
a. Freestyle, as first seen in Egyptian bas-reliefs in tombs
b. Backstroke, as first seen in German books
c. Breaststroke, as first seen in Assyrian stone carvings
d. Butterfly, as invented at the University of Iowa

5. Some people float with their bodies horizontal, and some with their bodies vertical
and sometimes with their bodies so vertical that their feet touch the bottom of the
pool. Choose the wrong reason why.
a. Air in lungs
b. Parts of bodies have more bone and muscle than other parts
c. Amount of body fat
d. Floating magic

6. When you stretch your muscles:

a. do it after you are warmed up; do it during/after each workout, hike, long walk
through a museum, etc. daily or at least a few times a week
b. stretching is just for advanced athletes
c. you don’t really have to make time to stretch, your daily life will bring enough
COURSE MODULE

stretching
d. bounce when you stretch

7. Which if the following is true?

a. good food makes you swim fast
b. training makes you swim fast
c. extra protein in your diet can make more muscles and make you swim fast
d. extra amino acids in your diet can make more muscles and make you swim fast
e. extra chromium picolinate in your diet can make more muscles and make you swim
fast

8. What kick should a person use if they are swimming freestyle?

a. Scissors Kick
b. Dolphin Kick
c. Flutter Kick

9. Which kick is used for both the backstroke and front crawl?
a. Flutter
b. Rotary
c. Scissor
d. Bicycle

10. Which is the only style in which swimmers are face-up in the water?
a. Butterfly
b. Backstroke
c. Breaststroke

11. Which stroke is usually regarded as the most difficult?

a. Butterfly
b. Backstroke
c. Breaststroke

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 MODULE WEEK NO.1

12. At major competitions, swimmers' times are recorded by

a. touch pads
b. stop watches
c. GPS timers

13-15. List at least 3 places around the home which could be potential water dangers:

Reflection
REFECTION WEEK 1
COURSE MODULE

1.

2.

CRITERIA FOR REFLECTION

 Grammar-20
 Correct sentence structure-10
 Content-10
 Margin-10

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 MODULE WEEK NO.1
TOTAL: 50pts.

Resources and Additional Resources

https://www.medicinenet.com/swimming/article.htm

https://en.wikipedia.org/wiki/Personal_flotation_device

https://www.dlgsc.wa.gov.au/sport-and-recreation/sports-dimensions-guide/swimming

https://en.wikipedia.org/wiki/Olympic-size_swimming_pool
COURSE MODULE

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