PAFIT322A Learning Module
PAFIT322A Learning Module
PAFIT322A Learning Module
INTRODUCTION
(Course Orientation)
I. Course Code: PAFIT322A
III. Course Description: Swimming is a course that involves the study and practice of swimming techniques and
water safety, emphasizing the ability to swim proficiently and safely in various situations. It involves the
fundamental techniques that include developing and improving overall fitness, skills, and general knowledge for
personal safety and effective swimming. Through skills training, exercise drills game play and independent of
self-directed PAs, fitness levels will be enhanced. In conjunction with this, fitness levels, PA participation and
dietary/eating patterns are evaluated to monitor one’s progress and achievement of personal fitness and dietary
goals.
V. Course Outcomes:
1. Demonstrated proficiency in basic swimming strokes, including freestyle, backstroke, breaststroke, and
butterfly, with correct technique and form.
2. Applied essential water safety practices, including rescue techniques and understanding of water
conditions, to ensure personal and others' safety.
3. Showed increased endurance and stamina through structured swimming workouts and drills.
4. Developed overall physical fitness, including strength, flexibility, and cardiovascular health, through
swimming exercises.
5. Identified and correct common swimming technique errors to enhance efficiency and performance.
6. Utilized self-assessment tools and feedback to evaluate and improve individual swimming skills and
progress.
7. Demonstrated basic first aid skills relevant to aquatic environments, including how to respond to common
swimming-related injuries and emergencies.
8. Built confidence in swimming abilities and comfort in various water conditions through gradual skill
development and practice.
9. Applied knowledge of swimming techniques and water safety in practical scenarios and everyday life
situations.
10. Achieved personal swimming goals, demonstrated a commitment to continuous improvement and
personal growth in the sport.
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VISION
A Catholic University committed to the integral formation of the human person with a passion for excellence
and service to Church and Society.
MISSION
An Augustinian Recollect University that educates the mind and heart by providing the climate, the structure, and
the means to develop the vocation, knowledge, skills, talents, and attitude of the community as permeated by the
Gospel values for the service of humanity, love, and praise to the One God.
CORE VALUES
Service and Community Life; Interiority; Marian and Moral Integrity; Peace and Justice; Love; Passion for
Excellence
GOALS: The University of Negros Occidental-Recoletos translates its mission statement into the following four
domains of schooling:
1. Academic: Continuing education with religion as the core to qualified persons with preferential option
for the poor from elementary to the graduate levels;
2. Non-Academic: Opening of opportunities for the development of skills and talents in the areas of sports
and C cultural endeavors.
3. Community Extension: Complementation of the study programs with inter-disciplinary outreach projects
that will enable the academic community to be involved in the promotion of the total development of man
and
4. Research: Enrichment of existing academic programs and broadening of knowledge through functional,
ethical resources for the authentic good of individuals and society.
OBJECTIVES
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5. Culturally conscious individuals who value heritage earned by past generations, enriching it by
promoting desirable traditions and rendering authentic service to the Church and the country for the
common good.
6. Socially concerned individuals who are sensitive and responsive to the needs of the marginalized sector
of the community and society.
7. Technically proficient individuals who are superior in useful skills in the practice of professions; and
8. Scholarly leaders of science who extend the frontiers of knowledge through experimentation and
verification, bringing about a deeper evaluation of problems that will make them see the synthesis of
faith, reason, culture, and life profoundly.
1. Always check the MS Teams for any updates about the class. Students should use MS Teams to contact their
teacher or professor between 8 A.M and 5 P.M only, Monday through Friday.
2. Regular attendance is required for all students; six (6) unexcused absences shall no longer be allowed to
continue the course and will be immediately dropped from the class.
3. Students are expected to be well-groomed during classes. They must wear the prescribed P.E uniform for the
duration of the session.
4. Students who arrive fifteen (15) minutes after the class’s official start time will be considered tardy. Three (3)
tardiness accumulations equal one (1) absence.
5. Students should use their cell phones and other electronic devices only if allowed by the instructor. They must
mute their phones or electronic devices before the class.
6. It is important to comply with all the outputs of this module as part of the requirements. All practices,
performances, and activities should be documented and submitted on time.
7. Students are expected to conduct themselves ethically and adhere to the highest academic integrity standards
commensurate with their university enrollment and throughout their educational endeavors at the university.
Therefore, they will NOT involve themselves in plagiarism, cheating, lying, stealing, and they will NOT
tolerate those who do. Those who breach the university’s academic integrity policy will face disciplinary
actions as per University Student Manual.
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Swimming, an activity as old as human civilization itself, has evolved from a crucial survival skill to a
global recreational sport and competitive endeavor. Throughout history, swimming has seen various adaptations
and advancements. Today, swimming stands not only as a fundamental life skill but also as an integral part of
global sports culture, showcasing feats of athleticism and human endurance in events like the Olympics.
HISTORY OF SWIMMING
EARLY EVIDENCE OF SWIMMING
Human beings have been swimming for millennia. Stone Age cave drawings depict individuals
swimming, and there are written references in the Bible and the Greek poems "The Iliad" and "The Odyssey,"
dating back 1,500 to 2,000 years. There are even Egyptian clay seals from 4000 BC showing four swimmers
doing a version of the crawl, and the most famous swimming drawings were found in the Kebir desert and were
estimated to be from around 4000 BC.
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In ancient Greece and Rome, swimming was part of military training and was eventually also included
in elementary education for young boys. Failing to know either letters or swimming was a sure sign of
ignorance according to Plato. The Romans are also known for their elaborate bathhouses and larger swimming
pools for leisure.
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The holding of the first dual swimming meet between Manila and YMCA and the Fort Mckinley YMCA
in 1910 marked the formal inception of swimming in the Philippines as a competitive sport. This initial among
members of the defunct Philippine Scouts of the US Army in the Philippines with the motive power of the
YMCA which was later joined by the American Columbian Club in the effort kindled Filipino interest in the
sport.
At first, only American men were invited to participate in aquatic events as in the case with American
Columbian Club’s first swimming meet in 1911 with competing American teams from the Manila YMCA, the
American Columbian Club, and the USS Saratoga. The next year (1912), the meet was opened to Filipino
swimmers, limited to male swimmers.
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Swimming competitions were suspended during the Japanese occupation. It was only in 1948 when
swimming competition were resumed. The first Asian Games held in New Delhi in 1951 gave the Filipino
swimmers the opportunity to participate again in international competition. Among the swimmers were Artemio
Salamat, Jacinto Cayco, and Nurhatab Rajab.
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A person may choose swimming over another form of exercise for a range of reasons. It gives the body a
thorough workout and has many advantages for people of all ages and fitness levels. The sections below list
some other benefits of swimming:
Swimming engages almost every major muscle group, requiring a person to use their arms, legs, torso,
and stomach. Swimming also:
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Swimming involves key concepts like buoyancy, which helps keep a swimmer afloat, and water
resistance, which opposes movement and affects efficiency. Techniques such as freestyle, backstroke,
breaststroke, and butterfly require specific strokes and body positions to maximize propulsion and minimize
drag. Mastering these techniques is essential for effective swimming performance.
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IV. LESSON PROPER
With buoyancy, there are also other foundational principles that help swimmers develop a successful
range of swimming strokes: breath control, balance and body position.
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Swimming techniques are essential for enhancing performance and efficiency in the water. Proper swim
technique is essential to develop strong swimming skills, stay safe in and around water, and reap the many
physical and mental benefits of swimming. Learning swimming techniques is crucial for several reasons:
IMPROVED CONFIDENCE
Learn how to move efficiently and gracefully through the water, one will feel more at ease and in
control of their movements – ultimately resulting in greater confidence. This increased self-assurance will not
only help in turn become better swimmers, but also boost self-esteem and overall sense of wellbeing. Having
confidence in your swimming ability through correct technique is important in social situations, as it allows one
to participate in a far wider range of water-based activities.
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OVERVIEW TO KEYSTROKES
In swimming, the term "keystrokes" refers to the four main competitive strokes: freestyle, backstroke,
breaststroke, and butterfly. Each stroke has its own unique technique and set of rules. Here’s an overview of
each:
Freestyle
Backstroke
Breaststroke
• Body Position: Horizontal with the body bobbing up and down slightly.
• Arm Movement: Simultaneous movement of both arms in a half-circle motion in front of the body.
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• Kick: Frog kick or whip kick, where the
legs move in a circular motion.
Butterfly
or third stroke.
• Starts: Begin with a dive (except backstroke, which starts in the water).
• Turns: Different techniques for each stroke, but all require touching the wall at specific points.
• Finishes: Require a touch at the wall with some part of the body, following the rules of each stroke.
Understanding and mastering the keystrokes of swimming involve practicing each element with proper
technique and rhythm to maximize speed and efficiency in the water.
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Water safety is vital for preventing accidents and ensuring safety in and around water. Essential
practices include learning to swim, wearing life jackets, supervising children, and staying informed about water
conditions. By following these guidelines, we can reduce the risk of drowning and injuries, making water
activities safer for everyone.
1. What are the key practices mentioned for ensuring water safety?
2. How does promoting water safety practices contribute to reducing the risk of accidents?
3. Why is it important to stay informed about water conditions according to the paragraph?
It is important to follow safety rules in swimming because it helps reduce the risk of drowning, injury
and other accidents. Following safety rules also ensures that swimmers are aware of their surroundings and can
react quickly if an emergency arises. On the next page, we’ll focus on safety rules when using the pool.
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UNDERSTANDING WATER CONDITIONS
Water condition analysis is the first step to check on the quality of a water body. It describes the
biological, chemical and physical state of water and tells you how healthy a water resource is. Necessary for the
survival of all living species, water plays a significant role in human life, from our health to the economy. By
preserving and supporting good water quality we benefit the environment, public health, and the protection of
water resources for future generations.
1. Water Quality
2. Physical Conditions
3. Safety Hazards
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• Weather Conditions: Strong winds, lightning, or sudden storms can make swimming dangerous.
5. Regulatory Guidelines
PRECAUTIONARY MEASURES
When engaging in swimming, whether in natural bodies of water or pools, it is crucial to take
precautionary measures to ensure safety and health. These measures are essential to prevent accidents, avoid
waterborne illnesses, and ensure a positive swimming experience for all. From understanding the importance of
water quality and recognizing potential hazards to being aware of environmental factors and adhering to safety
guidelines, taking proactive steps can significantly reduce risks associated with swimming.
THE DO’S
1. Warm-Up
It is important to start every workout with some sort of dryland and/or pool warmup. Whether you are
working on endurance or speed, it is important to get your muscles and energy systems acclimated. Your body
needs time to warmup. This prevents injury and allows your body to reach maximum performance during the
main sets of your workout.
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Dynamic Warmups
A sequential series of movements performed prior to physical activity. It aims to increase blood flow to
the muscles, increase functional mobility, maximize available flexibility of the entire body, and prepare the
body for activity.
When swimming, don’t just stick with what you know. Try to learn new swimming styles and
techniques to enrich your swimming experience, as well as work different muscle groups while swimming.
3. Focus on Technique
In swimming, your success as an athlete hinge on how efficiently you can move through the water. It is
a medium that’s nearly 800x denser than air and requires an entirely different set of technical skills than any
other land-based sport. For this reason, any flaw in form is magnified exponentially in the water.
Honing your technique is the best way to reach your potential in any activity, but this is truer in
swimming than any other sport. Working on improving technique regularly can drastically improve your overall
swimming efficiency, speed, and confidence in the water.
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4. Hydrate
Taking on water before, during, and after working out will help fight fatigue and prolong endurance. It
will boost your energy and keep you focused on each set of your swim workout. Remember to always have a
water bottle or sports drink poolside.
Always try to swim as correctly as possible to reap maximum benefits of swimming. Try to use adequate
swimming technique even when you’re just having fun at the swimming pool.
6. Apply sunscreen
Never forget to apply sunscreen when swimming. Although you might think you’re protected from the
sun in the water, the truth is that the sun beams get refracted by the water and actually hit your body at many
different angles, amplifying their effects.
If you notice something floating on the surface of the water, or something at the bottom of the
swimming pool, notify the lifeguard immediately since any foreign objects in the swimming pool can prove
dangerous.
8. Breathe slowly
When swimming, try to breathe in and out as slowly as possible. This will help you tire less while
swimming in addition to being the correct way to breathe while swimming.
When swimming in a lane, you always want to make sure you leave at least 5 seconds behind the
swimmer in front of you. This ensures that you’re a safe distance away to avoid getting kicked. Either in the
hand or the face.
Always swim in the direction that the lane is swimming. Much like driving a car, you need to go in the
flow of traffic. Or in this case, the flow of the lane. Despite what it might look like from the outside, swimming
has set structures designed to protect swimmers. Swimming in various directions is incredibly dangerous.
Correct circle swimming helps protect swimmers from crashing into each other. Make sure you verify the
direction the lane swims in before joining the group.
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THE DON’TS
2. Swim Alone
3. Dive headfirst
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6. Overdo it.
Listen to what your body’s telling you and make sure you get out of the swimming pool when you start
getting tired. Take a break, relax, and go back in. No reason to push your body over the limit.
Unless that swimmer gave you permission, you should never take or borrow someone’s gear or
equipment. This doesn’t just extend to the gear on deck, but also towels, goggles, caps, suits, and clothes.
1. Let go of your fear. A lot of people put off learning how to swim because they are afraid of drowning. While
drowning does occur, most of them could have been prevented with a few simple safety measures.
2. Get used to Floating. When you are in the water, hold on to the side of the pool or a dock, and let your legs
float out behind you – they should lift easily if you make them. Practice doing this on your back or your
stomach until you are comfortable letting half of your body float.
3. Do not Panic. Always remember that you have a fallback if you are in an unmanageable depth, or you cannot
move your limbs – floating on your back. Do not flail around or start breathing quickly if you cannot swim; lie
back as flat as you can, and let the water carry you while you regain your composure.
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4. Practice Exhaling Underwater. While you are still in a shallow depth, take a deep breath and put your face
underwater. Slowly exhale out your nose until you are out of breath, then come back up. If you are
uncomfortable exhaling through your nose, you can hold it closed or wear a nose plug and exhale through your
mouth.
5. Wear Goggles. Wearing goggles can help you feel more comfortable opening your eyes underwater and
might allow you to see more clearly. Find a pair with spongy circles around the eyes and dip them in the water,
so that they will stick to your skin. Tighten strap around the back of your head so that the goggles fit snuggle.
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Water safety is vital for preventing accidents and ensuring safety in and around water. Essential
practices include learning to swim, wearing life jackets, supervising children, and staying informed about water
conditions. By following these guidelines, we can reduce the risk of drowning and injuries, making water
activities safer for everyone.
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(electronic, mechanical, photocopying, recording, or otherwise) without prior permission from the University.
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1. Swimsuit
2. Goggles
3. Swim Cap
4. Kickboard
5. Pull Buoy
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6. Hand Paddles
7. Fins
8. Snorkel
9. Wetsuit
Each piece of swimming equipment serves a specific purpose, and together they help swimmers improve their
performance, protect themselves from the elements, and train effectively.
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But their swim gear requires care and upkeep in order to stay effective and last a long time. So, if you enroll
your child in a kid and baby swimming school, make sure that their gear is in great condition. Here are the best
ways to care for your child’s swim gear so they’re always ready for their swim sessions.
SWIMSUITS
A good swimsuit should fit well and be made of durable
material. Avoid washing swimsuits with bleach or other clothing.
Rinse them in cold water after each use to remove chlorine and
use a mild detergent or white vinegar. Soak for 30 minutes, scrub
stains, rinse, and squeeze dry. Lay flat to dry for 24 hours, and
never use a dryer. Although men's swim gear has less spandex, it
should still be treated with the same care as women's swimwear.
SWIM ACCESSORIES
Swim caps only work because of their elasticity, so it
conforms to the head’s shape without compressing hair. If you want to extend the life of a swim cap, rinse it and
shake it dry after every use. Store it with a towel rolled up inside to catch all excess water. Storing a swim cap
dry protects its elasticity and prevents mold and bacteria growth.
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CHOOSING THE RIGHT EQUIPMENT
Choosing the right swimming equipment is
essential for both safety and performance, regardless of
whether you're a beginner or an experienced swimmer.
Here are some key reasons why selecting appropriate
swimming gear is important:
✓ INJURY PREVENTION: Proper gear, like well-fitting fins and paddles, helps avoid strain and
injuries.
✓ TRAINING EFFECTIVENESS: Tools like kickboards and resistance bands target specific muscles,
improving overall swimming technique.
✓ ENJOYMENT: Using the right equipment makes swimming more comfortable, enjoyable, and fun.
Investing in the right swimming equipment tailored to your needs and goals ensures safety, enhances
performance, and improves your overall swimming experience. It's important to choose gear that fits well, is
suitable for your skill level, and is appropriate for the type of swimming you plan to do.
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Swimming requires essential skills for safety and confidence in the water. These include proper
breathing techniques and the ability to float, which help maintain buoyancy and control. Water safety skills,
such as treading water and basic rescue techniques, are also vital for managing unexpected situations. Mastering
these fundamentals ensures a strong foundation for swimming.
You may think you need to be able to hold your breath for a long
time to swim. But the truth is you need to be able to control it. Blowing
bubbles is the start of learning breath control! By getting into a pattern of
breathing in when your face is out of the water, and blowing out when your
face is in the water, oxygen keeps flowing to the muscles while you swim!
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Water entry, water threading, floats, and kicks are foundational skills in swimming that ensure
efficiency and control in the water. Proper water entry allows swimmers to enter smoothly with minimal
resistance, while water threading helps maintain balance and positioning after entry. Floats are key for stability
and buoyancy, allowing swimmers to stay afloat effortlessly. Kicks provide propulsion, driving the swimmer
forward and enhancing speed, making these techniques essential for both beginners and experienced swimmers.
1. How does proper water entry reduce resistance and improve swimming efficiency?
2. What techniques are most effective for maintaining balance and buoyancy through water threading and
floating?
3. How can improving kicking techniques enhance propulsion and overall swimming speed?
WATER ENTRY
What is the safest way to enter the water?
The answer to this question depends on the circumstance. In general, you should always enter shallow or
unknown waters feet first. Unknown waters are when you are unsure of the water depth, and/or if you can’t see
what lays beneath the surface.
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WADE ENTRY
When possible, the wade entry is the best way to enter
unknown waters.
It is entering the water with a slow walk. Feel your way
forward with your feet until the water is chest deep,
then start to swim.
SLIDE ENTRY
Use the slide entry for shallow or unknown waters with
a steep angled edge, such as a pool edge. It is also
useful in crowded areas since it is easier to control than
other entry methods.
The slide entry is very simple. Sit down with your
feet/legs hanging down into (or above) the water. Use
your hands to slide yourself into the water.
For shallow waters, once your feet are firm, continue
forward using the wade entry.
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College of Arts and Sciences
General Education Course Department
STEP-OFF ENTRY
When entering shallow or unknown waters, and
you are too high for a slide entry, use the step-off.
Step off your platform into the water. Keep your
knees flexed and be ready to absorb any impact in
case you hit the floor.
You can then wade or swim depending on the
situation.
COMPACT JUMP
When entry is from a height greater than 1 meter
into known deep water. Place both arms across the
body with 1 over the mouth
and nose, step off then bring legs together keeping
them straight. Hold this position vertically ensuring
feet go in first. Once under water tuck the body.
When falling in unexpectedly. Continue with fall (DO NOT TURN AROUND TO TRY AND CATCH
THE SIDE AS AN INJURY IS LIKELY FROM THIS) Tuck chin onto chest, place hands on head using arms
to protect face and chest. Raise knees towards chest.
FLOATS
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College of Arts and Sciences
General Education Course Department
One of the primary benefits of learning to float is the boost in water confidence it provides. Knowing that
you can maintain a stable position on the water’s surface, you have the assurance to explore and enjoy
swimming without fear. This confidence is particularly beneficial for beginners and those who might feel
anxious in the water.
Energy Conservation
Floating swimming techniques are essential for conserving energy during long swimming sessions. By
floating effortlessly, you can take breaks without leaving the water. This ability to rest while staying afloat
is especially useful in open water swimming or during extended swim practices, helping you manage your
energy levels more effectively.
Understanding and mastering floating swim skills can be lifesaving in emergency situations. In scenarios
where you need to wait for rescue or recover from fatigue, being able to float can keep you safe and
minimise the risk of drowning while swimming. It’s a crucial sIt’sval skill that every swimmer should
possess.
TYPES OF FLOATS
1. Tuck Float/Turtle
A "tuck float" also called a mushroom float, is when you adopt the
tuck position and float in the water without moving. The tuck position is
pulling your knees to your chest and wrapping your arms around your
knees.
Step-by-Step Instructions:
1. Curl up into a ball with your knees to your chest and arms
wrapped around your legs.
2. Keep your head above water, tucked between your knees.
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General Education Course Department
3. Relax your body and float gently on the surface.
4. Maintain a steady breathing pattern.
2. Jellyfish Float-
Step-by-step Instructions:
3. Starfish float
Step-by-Step Instructions:
The prone float is also known as the dead man's float. It is one of
the first techniques beginning swimmers learn because the face is
submerged in the water, the prone float helps beginners become
accustomed to that sensation and to build confidence in the water. The
prone float is the starting position for common swim strokes, such as the
crawl and breaststroke.
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College of Arts and Sciences
General Education Course Department
Step-by-Step Instructions:
1. Lie face down in the water with your arms extended forward.
2. Keep your legs straight and together.
3. Relax your body and keep your head in line with your spine.
4. Breathe gently and keep your lungs filled with air.
Step-by-Step Instructions:
✓ Maintain a Horizontal Alignment: Keep your body as horizontal as possible to maximise surface area
and reduce drag.
✓ Head Position: Keep your head in a neutral position, with your ears submerged and your face relaxed.
Looking straight up can help maintain balance.
✓ Leg and Arm Placement: Spread your arms and legs slightly to create a stable base. Your limbs should
be relaxed and close to the surface of the water.
✓ Stay Relaxed: Tension in your muscles can cause you to sink. Focus on relaxing every part of your
body, especially your core.
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College of Arts and Sciences
General Education Course Department
✓ Controlled Breathing: Take deep, slow breaths to fill your lungs with air, which helps maintain
buoyancy. Avoid rapid or shallow breathing, as it can lead to anxiety and instability.
KICKS
Why learning to kick is important in swimming?
Focusing on kicking before arm movement helps swimmers develop balance and proper and consistent
body positioning. While teaching arm movement first is tempting, introducing it too soon can affect overall
coordination and positioning.
Introducing a gross motor skill, kicking, rather than a fine motor skill, arm movements, is easier for a
someone to master since kicking is a
more instinctive motion. Gross motor
skills use the large muscles in the body
to master balance, coordination, and
physical strength so that we can move
further and faster.
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UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS, INC.
College of Arts and Sciences
General Education Course Department
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UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS, INC.
College of Arts and Sciences
General Education Course Department
WATER TREADING
Treading water is a swimming safety skill that is
very important when swimming. It is all about simply
staying in one position, like hovering. If you fell into some
water and needed to be rescued in the sea, you would need
to tread water and stay in one place. It is important to stay in
one place until help arrives. So, as you can see, it is an
important skill to learn and is quite comfortable even if you
are a beginner to swimming if you make yourself safe and
do not put yourself into a situation where you can get
yourself into difficulty. Remember to expel no more effort
than required so as not to get tired and sink.
How to do water treading?
Position yourself vertically in the water as if sitting on a chair. Knees bend,
arms extended in front. Start moving your feet as if you are pedaling your bicycle.
Move the water by doing leg kicks. We kept our arms inside the water extended in
front so we could use them to leverage our head out of the water and breathe. Press
both of your arms down toward your hips. Once your head comes out of the water,
take a quick breath and let gravity push you back inside the water. Continue
pedaling with your legs until buoyancy pushes you back to the top.
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UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS, INC.
College of Arts and Sciences
General Education Course Department
DOG PADDLE
The dog paddle or doggy paddle is a simple swimming style. It is often the first swim stroke used by
young children when they are learning to swim. It is characterized by the swimmer lying on their chest and
moving their hands and legs alternately in a manner reminiscent of how dogs and other animals swim. It was the
first swimming stroke used by ancient humans, believed to have been learned by observing animals’ swim.
Prehistoric cave paintings in Egypt show figures doing what appears to be the dog paddle.
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