PAFIT322A Learning Module

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UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS, INC.

COLLEGE OF ARTS AND SCIENCES


PHYSICAL EDUCATION – GENERAL EDUCATION COURSES DEPARTMENT

Physical Activities Towards Health and Fitness 3


PAFIT322A: SPORTS (Swimming)
Prepared by the Physical Education faculty members of the General Education Courses
Department of the University of Negros Occidental- Recoletos

NAME: COURSE/ YEAR and SECTION:

INSTRUCTOR: CLASS SCHEDULE:


UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS, INC.
College of Arts and Sciences
General Education Course Department

INTRODUCTION
(Course Orientation)
I. Course Code: PAFIT322A

II. Course Title: Sports: Swimming

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.

IV. Credit Units: 4 units (2 units lecture & 2 units laboratory)

V. Course Outcomes:

At the end of the course, the students must have:

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.

No part of this material may be reproduced, stored in a retrieval system, or transmitted in any form or by any means
(electronic, mechanical, photocopying, recording, or otherwise) without prior permission from the University.
UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS, INC.
College of Arts and Sciences
General Education Course Department

VI. University’s VMGO

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

At the end of the formation, the students are expected to be:

1. Spiritually sound individuals who are Christ-centered and MARIAN-inspired.


2. Intellectually cultured individuals who can rationally and eloquently communicate their ideas and
appreciate the arts as the reflections of the infinite beauty of God.
3. Morally healthy individuals who can weigh values with a great sense of accountability.
4. Physically healthy individuals who give due respect to the body, keeping it fit as a temple of the HOLY
SPIRIT.

No part of this material may be reproduced, stored in a retrieval system, or transmitted in any form or by any means
(electronic, mechanical, photocopying, recording, or otherwise) without prior permission from the University.
UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS, INC.
College of Arts and Sciences
General Education Course Department
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.

VII. Course Requirements:

• Class Attendance, Quizzes, Written Examination, Practical Exam


• Wearing of prescribed P.E. sports attire during class and proper swimming attire during water
immersion.

VIII. Materials Needed:

Module, laptop, swimming attire, swimming equipment

IX. Grading System

Class Standing (Quizzes, Attendance, Participation, Assignments, Oral Reports): 40%


Examinations (Written/Practical): 60%
100%
XI. Class Rules:

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.

No part of this material may be reproduced, stored in a retrieval system, or transmitted in any form or by any means
(electronic, mechanical, photocopying, recording, or otherwise) without prior permission from the University.
UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS, INC.
College of Arts and Sciences
General Education Course Department

COURSE Sports: Swimming


MODULE Module 2: Introduction to Swimming
COVERAGE History of Swimming
Importance of Swimming in Fitness and Safety
DURATION A.Y. 2024-2025 | 1ST Semester | PRELIM | 4 hours
LEARNING At the end of this module, you are expected to have:
OUTCOMES ✓ explored swimming’s history, including key developments and influential figures in
its evolution;
✓ assessed swimming's role in enhancing fitness and ensuring personal safety
effectively;
✓ set and reviewed personal swimming objectives, aligning them with fitness goals;
and
✓ integrated historical, fitness, and safety knowledge to understand swimming’s
comprehensive health benefits.
I. ENDURING UNDERSTANDING

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.

II. ESSENTIAL QUESTIONS

1. How did swimming develop?


2. What are the contributions of swimming in our physical fitness?
3. What are the objectives and outcomes of swimming in relation to our physical development?

III. AUGUSTINIAN-RECOLLECT VALUE INTEGRATION

Moral Integrity, Justice, and Peace

IV. LESSON PROPER

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.

No part of this material may be reproduced, stored in a retrieval system, or transmitted in any form or by any means
(electronic, mechanical, photocopying, recording, or otherwise) without prior permission from the University.
UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS, INC.
College of Arts and Sciences
General Education Course Department

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.

THE RISE OF COMPETITIVE SWIMMING


Organized swimming began in the 1800s and 1900s with the creation of swimming associations (for
example, the Amateur Swimming Association in 1886) and clubs that competed against each other. There are
reports from that era of swimming clubs in England, France, Germany, and the United States. High profile
events also contributed to swimming's visibility. For instance, Matthew Webb swam the English Channel in
1875.

Competitive swimming continued to grow


in popularity during the 1800s and was included
in the first modern Olympic Games in Athens in
1896. In 1904, the Olympics in St. Louis included
the 50-, 100-, 220-, 440-, 880-yard and one-mile
freestyle, the 100-yard backstroke and 440-yard
breaststroke, and a 4x50-yard freestyle relay.

By the 20th century, swimming had


become mainstream. Indoor pools were beginning
to appear, most towns with populations over
20,000 had public outdoor pools, and swimming
clubs became increasingly popular for recreation.

No part of this material may be reproduced, stored in a retrieval system, or transmitted in any form or by any means
(electronic, mechanical, photocopying, recording, or otherwise) without prior permission from the University.
UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS, INC.
College of Arts and Sciences
General Education Course Department

DEVELOPMENT OF SWIMMING IN THE PHILIPPINES


The Filipino needed the motivation to
appreciate swimming as a competitive sport.
This is because their ancestors were sea-faring
people owing to the more than 7,100 islands
which compose this country. In fact, bajau or
‘badjao’ people from the Philippines are
known worldwide because of their aquatic
skills. These nomadic people have lived on the
water for 1,000 years and have genetically
adapted to a life of intense swimming.
Extremely skilled at spearfishing – some of the
best Badjao fishermen will spend up to five
hours a day underwater, holding their breaths
for up to 13 minutes, diving 200 feet deep
without using fins!

The American military men introduced


swimming as a competitive sport in the
country. Through the pioneering efforts of
YMCA leaders working among the American
military forces, the rudiments of the sports were
impressed upon the Filipinos who saw in 1907
the construction of the first swimming pool in
the country at Fort McKinley YMCA.

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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(electronic, mechanical, photocopying, recording, or otherwise) without prior permission from the University.
UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS, INC.
College of Arts and Sciences
General Education Course Department

It was the only int the


1920’s that water sports were opened to
Filipinas when the University of the Philippines
and Philippine’s Women’s College began
training students in competitive swimming as
part of their Physical Education subjects.

The succeeding years up to 1951


saw the staging of the sixth Formosa –
Philippines Biennial – Swimming
championship meets, the 9th and 10th Far
Eastern Games and the series of Manila-Hong
Kong Intersport Swimming meets wherein
Filipino men and women showed outstanding
performance. Women swimmers competed in the 1931 National Women’s Swimming Championship meet at
Rizal Memorial Pool where the University of the Philippines won. The PWU (Philippine Women’s University)
Women’s team won the championship in 1934. Women’s participation in women’s competition has been held
yearly since then.

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.

PHILIPPINE AQUATICS INCORPORATED (PSI)

The Philippine Aquatics Incorporated (PAI) is the national


governing body for aquatic sports in the Philippines. It oversees
swimming, diving, and water polo. The organization is accredited bu
the Philippine Olympic Committee.

Previously Philippine Swimming Inc. (PSI) was the national


governing body. PSI was formerly accredited by World Aquatics
(formerly FINA) until December 22, 2022, when the international
swimming body revoked its recognition.

No part of this material may be reproduced, stored in a retrieval system, or transmitted in any form or by any means
(electronic, mechanical, photocopying, recording, or otherwise) without prior permission from the University.
UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS, INC.
College of Arts and Sciences
General Education Course Department

Filipino former competitive swimmer who competed in


the freestyle and butterfly events. He had, overall, won 26
Gold medals in Philippine Olympic Games and 7 in SEA Age
Group Swimming Championship, he represented the country
Philippines in Southeast Asian Games and Asian Games.

Lacuna had a total of 51 gold medals, consisting of 35


at national and 16 at international titles. He also qualified as
universality in FINA in 200 meters Freestyle at the 1st
SEA Swim Championships. He had timed at 1:53.84 in which
he ranked first as of in the Philippines' federation.

IMPORTANCE OF SWIMMING IN FITNESS AND SAFETY


Swimming can help a person manage or lose weight, build strength, and improve breathing control. The
benefits of swimming may also extend to mental health. It is important to incorporate strength training exercises
into any routine to keep the muscles strong and flexible. As a person’s health permits, they should continue this
for as long as possible throughout life.

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:

1. It provides a whole-body workout

Swimming engages almost every major muscle group, requiring a person to use their arms, legs, torso,
and stomach. Swimming also:

➢ increases heart rate without putting stress on the body


➢ improves strength
➢ tones muscles
➢ helps manage weight

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(electronic, mechanical, photocopying, recording, or otherwise) without prior permission from the University.
UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS, INC.
College of Arts and Sciences
General Education Course Department

2. It builds cardiovascular strength and helps


people with asthma

Cardiovascular, or cardio, exercise involves the


heart, lungs, and circulatory system. A thorough
workout routine, such as one that features swimming,
will include this type of exercise. Breathing exercises
associated with the sport, like holding your breath, may
help you expand your lung capacity and gain control
over your breathing.

Although the humid air of indoor pools may


also help improve asthma symptoms, it is important to
note that some studies indicate that disinfectant
chemicals used in pools can make the symptoms of this
condition worse. These chemicals may also increase
the likelihood of a swimmer developing the condition.

3. It is suitable for all ages and fitness levels

Some types of exercise may be challenging for


people who are new to it or who feel very unfit.
However, swimming allows a person to go at their own
pace, and it can be inviting for newcomers to exercise.

A person can learn to swim at a very young


age, and most swimming pools have a designated area
for beginners and people who prefer to swim slowly.

4. It is easy on the joints, especially for people with


injuries, disabilities and other conditions

Swimming does not put excess strain on a


person’s joints. So, a person with arthritis or a joint
injury, who cannot take part in high impact, may find
swimming a suitable exercise, as the buoyancy of water
reduces stress on weight bearing joints and it also
provides a gentle resistance.

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(electronic, mechanical, photocopying, recording, or otherwise) without prior permission from the University.
UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS, INC.
College of Arts and Sciences
General Education Course Department

5. It helps improve sleep

Swimming may have the power to help you sleep


better at night. In a study on older adults with
insomnia, participants reported both a boost in quality
of life and sleep after engaging in regular aerobic
exercise.

6. It helps manage stress and boost your mood

Exercise has been shown to boost mood in other


people as it releases endorphins and reduce tension

overall. Researchers surveyed a group of swimmers


immediately before and after swimming at a YMCA
in New Taipei City, Taiwan. Of the 101 people
surveyed, 44 reported being mildly depressed and
feeling stress related to fast-paced life. After
swimming, the number of people who still reported
feeling stressed decreased to just eight.

7. Safe during pregnancy

Swimming is a recommended form of exercise for


pregnant people. Added weight can cause joint and
muscle pain during pregnancy. Swimming is
especially popular with pregnant people because the
water can support this weight.

However, while swimming is generally considered


safe during pregnancy, some women may have
activity restrictions due to complications in
pregnancy. It is always a good idea to consult a
doctor when trying a new form of activity during
pregnancy and if you have complications, ask about
activities that are safe.

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(electronic, mechanical, photocopying, recording, or otherwise) without prior permission from the University.
UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS, INC.
College of Arts and Sciences
General Education Course Department

COURSE Sports: Swimming


MODULE Module 3: Swimming Concepts
COVERAGE Basic Principles of Buoyancy and Water Resistance
Introduction to Swimming Techniques
Overview of Keystrokes
DURATION A.Y. 2024-2025 | 1ST Semester | PRELIM | 4 hours
LEARNING At the end of this module, you are expected to have:
OUTCOMES ✓ Understood buoyancy and water resistance principles and applied them effectively in
swimming;
✓ learned basic swimming techniques and demonstrated their application in various
scenarios;
✓ reviewed key swimming strokes and identified their unique techniques and benefits;
and
✓ applied buoyancy, resistance, and swimming techniques in practical exercises and
evaluated performance.
I. ENDURING UNDERSTANDING

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.

II. ESSENTIAL QUESTIONS

1. How does buoyancy affect a swimmer's ability to stay afloat?


2. What role does water resistance play in swimming efficiency?
3. How can swimmers minimize drag to improve their performance?
4. Why is mastering swimming techniques important for effective swimming?

III. AUGUSTINIAN-RECOLLECT VALUE INTEGRATION

Moral Integrity, Justice, and Peace

No part of this material may be reproduced, stored in a retrieval system, or transmitted in any form or by any means
(electronic, mechanical, photocopying, recording, or otherwise) without prior permission from the University.
UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS, INC.
College of Arts and Sciences
General Education Course Department
IV. LESSON PROPER

BASIC PRINCIPLES OF BUOYANCY AND WATER RESISTANCE


Buoyancy, according to Archimedes, is the ability that
something must float on a liquid or in the air. The reason there's a
buoyant force is because of the rather unavoidable fact that the
bottom (i.e. more submerged part) of an object is always deeper in
a fluid than the top of the object. This means the upward force
from water must be greater than the downward force from water.

In swimming, the scientific principle behind this


phenomenon is straightforward: an object in a fluid experience
there is an upward force equal to the weight of the fluid displaced
by the object. This means that when we swim, we don't really
need to fight to stay up; rather, we're taking advantage of this
natural lifting force.

With buoyancy, there are also other foundational principles that help swimmers develop a successful
range of swimming strokes: breath control, balance and body position.

BREATH CONTROL BALANCE is an essential BODY POSITION while


during swimming means foundation for efficient swimming means
inhaling when the face is swimming. This skill means maintaining length by
either raised or titled, just being in total control of keeping the body and
breaking the surface, and the head, torso, and limbs, limbs long. Think about
holding your breath or and really thinking about reaching for the opposite
blowing bubbles while where these body parts ends of the pool, and
your face is submerged in are in relation to each about keeping your body
the water. Rhythm while other. When swimming on just below the water’s
doing this is key. One runs your front, think about surface. Develop your core
the risk of taking water in pushing your chest and strength with dry land
through the nose or mouth lungs “down” to keep your training. A stronger core
during swimming. While hips up. Think about your will improve your ability to
this is a risk, it’s not pull, kick, and if your core maintain the correct body
dangerous but just muscles are engaged. position.
unpleasant.

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(electronic, mechanical, photocopying, recording, or otherwise) without prior permission from the University.
UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS, INC.
College of Arts and Sciences
General Education Course Department

INTRODUCTION TO SWIMMING TECHNIQUES

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:

PROPER TECHNIQUE SAVES LIVES


Learning correct technique helps them to move more efficiently through the water, stay afloat and
breathe correctly, all of which reduce their risk of becoming exhausted and drowning in an emergency scenario.

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.

IMPROVED PHYSICAL HEALTH


Swimming is an excellent form of exercise that helps to build strength, endurance, and cardiovascular
fitness. However, to reap the maximum benefits of swimming, it is essential to use proper swim technique; this
ensures that children are using the correct muscles and movements, which reduces the risk of injury and allows
them to get the most out of their swim sessions.

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(electronic, mechanical, photocopying, recording, or otherwise) without prior permission from the University.
UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS, INC.
College of Arts and Sciences
General Education Course Department
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

• Body Position: Horizontal and streamlined,


with the body rolling slightly from side to
side.

• Arm Movement: Alternating arm strokes


with a high elbow recovery and a powerful
pull under the water.

• Kick: Flutter kick with straight legs,


originating from the hips.

• Breathing: Typically to the side, every 2-3


strokes.

Backstroke

• Body Position: Horizontal and streamlined,


facing up.

• Arm Movement: Alternating arm strokes


with a straight-arm recovery and a
powerful pull underwater.

• Kick: Flutter kick similar to freestyle but


performed on the back.

• Breathing: Natural, as the face is above


water.

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.

• Breathing: Forward during the arm


recovery phase.

Butterfly

• Body Position: Horizontal and streamlined,


with a slight undulating motion.

• Arm Movement: Simultaneous arm


movement with a high elbow recovery and
a strong pull underwater.

• Kick: Dolphin kick, where both legs move


together in a wave-like motion.

• Breathing: Forward, typically every second

or third stroke.

Key Points Across All Strokes

• 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.

No part of this material may be reproduced, stored in a retrieval system, or transmitted in any form or by any means
(electronic, mechanical, photocopying, recording, or otherwise) without prior permission from the University.
UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS, INC.
College of Arts and Sciences
General Education Course Department

COURSE Sports: Swimming


MODULE Module 4: Water Safety Practices
COVERAGE Essential Water Safety Rules
Understanding Water Conditions
Precautionary Measures
DURATION A.Y. 2024-2025 | 1ST Semester | PRELIM | 4 hours
LEARNING At the end of this module, you are expected to have:
OUTCOMES ✓ learned essential water safety rules and applied them to ensure safety;
✓ assessed various water conditions and recognized their impact on safety;
✓ practiced rescue techniques effectively, demonstrating skills to assist in emergencies;
and
✓ integrated safety rules, water condition assessments and precautionary measures into
practical scenarios
I. ENDURING UNDERSTANDING

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.

II. ESSENTIAL QUESTIONS

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?

III. AUGUSTINIAN-RECOLLECT VALUE INTEGRATION

Moral Integrity, Justice, and Peace

IV. LESSON PROPER

ESSENTIAL WATER SAFETY RULES


Swimming can be a fun and enjoyable way to stay active, but it is important to remember that safety
should always come first. From taking precautions in the water to knowing the right etiquette for sharing pools,
understanding why following safety rules in swimming is essential can help ensure that everyone has an
enjoyable experience.

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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(electronic, mechanical, photocopying, recording, or otherwise) without prior permission from the University.
UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS, INC.
College of Arts and Sciences
General Education Course Department

No part of this material may be reproduced, stored in a retrieval system, or transmitted in any form or by any means
(electronic, mechanical, photocopying, recording, or otherwise) without prior permission from the University.
UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS, INC.
College of Arts and Sciences
General Education Course Department
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

• Bacteria and Pathogens: Levels of harmful


microorganisms like E. coli or Enterococci can indicate
contamination, often from sewage or runoff. High levels
can cause illnesses like gastrointestinal infections.
• Chemical Contaminants: Chlorine (in pools),
pesticides, or industrial chemicals in natural waters can
cause skin irritation, respiratory issues, or other health
problems.
• Turbidity: Clear water is generally safer, as high
turbidity can hide hazards and may indicate pollution.

2. Physical Conditions

• Temperature: Comfortable swimming temperatures


typically range between 77°F and 82°F (25°C - 28°C).
Extremely cold water can cause hypothermia, while
excessively warm water may harbor higher bacterial growth.
• Currents and Tides: Strong currents, rip tides, or undertows
in oceans or rivers can be dangerous, especially for
inexperienced swimmers.
• Depth and Visibility: Knowing the water depth and
ensuring good visibility are important for avoiding
underwater obstacles or sudden drop-offs.

3. Safety Hazards

• Pollution Levels: Check for posted warnings or advisories,


especially after heavy rains, as runoff can carry pollutants
into swimming areas.
• Aquatic Life: Be aware of jellyfish, sea urchins, or other
potentially harmful creatures. In some areas, harmful algal
blooms (HABs) can produce toxins harmful to swimmers.

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• Weather Conditions: Strong winds, lightning, or sudden storms can make swimming dangerous.

4. Facility Maintenance (Pools)

• Chlorine Levels: Proper chlorination is essential to prevent


the spread of waterborne diseases. However, too much chlorine
can cause eye and skin irritation.
• pH Levels: Ideally, pool pH should be between 7.2 and 7.8.
This range is comfortable for swimmers and optimizes chlorine
effectiveness.
• Filtration: Regular filtration ensures that debris and
contaminants are removed from the water.

5. Regulatory Guidelines

• Beach Flags and Signage: Many public beaches use flag


systems or signs to indicate water conditions (e.g., red for
dangerous, green for safe).
• Water Testing: Regular testing of water bodies by local
authorities can provide updated information on safety levels.
• By understanding and monitoring these water conditions,
you can ensure a safer and more enjoyable swimming
experience, whether in natural bodies of water or swimming
pools.

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.

Benefits of Dynamic Warmups


1. Improves Muscle Temperature
2. Enhances nervous system function.
3. Improves power and agility.
4. Improves sprinting ability.
5. Improves vertical jump.
6. Maintain shoulder stability.

2. Use Different Styles

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.

5. Use proper technique

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.

7. Notify the lifeguards

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.

9. Wait at Least 5 Seconds Between Swimmers

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.

10. Know the Direction the Lane is Swimming

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

1. Eat a Big Meal Before Swimming

This one should be more obvious, but it needs to be


said. A proper eating program is just as important to an
elite athlete’s success as their training program. The
timing is also crucial.

While you should not eat a giant meal before your


swim, it is important to fuel your body for success with a
pre-workout meal.

2. Swim Alone

Whether you are open water swimming or in a pool,


you should always have someone with you. If you are
pool swimming, that could be the lifeguard. When you
are out in the open water, find a swim buddy.

3. Dive headfirst

Diving headfirst into water can prove to be a lot


more dangerous than it initially seems, as you risk
sustaining neck and head injuries.

4. Stand in the way

Make sure you don’t stand in the way of other


swimmers when you’re at the swimming pool, as it
makes it harder for other swimmers to swim around you.

5. Play around in the water.

When you’re swimming, be it at the swimming pool


or in the open water, you should be serious and not
horseplay. Swimming can turn dangerous quickly, and
you should do what you can to prevent any problems.

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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.

7. Don’t Steal/Borrow Other Swimmer’s Equipment

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.

PREVENTING AND MANAGING WATER-RELATED INJURIES


Water-related injuries pose significant risks in environments like pools and beaches, where accidents can
occur quickly and lead to severe consequences. Effective prevention through education, supervision, and safety
measures, along with prompt injury management, is essential to reducing these risks and improving safety.
Prioritizing these strategies ensures safer water environments and protects public health. Below are some
practices we can remember whenever we are in any aquatic environments.

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.

a. Never Swim alone.


b. Do not start swimming in moving water.
c. Start swimming a depth you can handle.
d. Never swim during inclement weather conditions
e. Do not swim in water that is too cold.

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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COURSE Sports: Swimming


MODULE Module 5: Swimming Equipment
COVERAGE Types of Swimming Gear (Goggles, Swim Caps, Fins, etc.)
Proper Use and Maintenance of Equipment
Choosing the Right Equipment
DURATION A.Y. 2024-2025 | 1ST Semester | PRELIM | 4 hours
LEARNING At the end of this module, you are expected to have:
OUTCOMES ✓ identified different types of swimming gear and understood their specific purposes;
✓ demonstrated proper use and maintenance of swimming equipment to ensure
longevity;
✓ selected appropriate swimming equipment based on individual needs and swimming
goals; and
✓ applied knowledge of gear types, use, and maintenance in practice.
I. ENDURING UNDERSTANDING

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.

II. ESSENTIAL QUESTIONS

1. What are the different swimming equipment?


2. Why is it important to use proper swimming equipment?
3. How does choosing the right swimming equipment affect the performance of swimmers?

III. AUGUSTINIAN-RECOLLECT VALUE INTEGRATION

Moral Integrity, Justice, and Peace

IV. LESSON PROPER

TYPES OF SWIMMING EQUIPMENT

Swimming equipment include a variety of items frequently used by


swimmers to enhance their overall experience or aid in certain
activities. Swimming accessories can be used in the pool to make
swimming more pleasurable or easy, in the case of fins and goggles,
or provide benefits to swimmers that don’t involve being in the pool,
such as mesh bags, water bottles, and towels.

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1. Swimsuit

• Purpose: Designed for comfort and hydrodynamics.


• Use: Reduces drag in the water, allowing swimmers to move more efficiently. Competitive swimsuits
are often made from materials that compress muscles and reduce water resistance, improving speed.

2. Goggles

• Purpose: Eye protection and improved visibility.


• Use: Goggles prevent irritation from chlorine or saltwater and improve underwater visibility. They also
help swimmers maintain a proper head position and alignment by being able to see clearly.

3. Swim Cap

• Purpose: Reduces drag and keeps hair contained.


• Use: Swim caps streamline the head to reduce resistance in the water. They also keep long hair out of
the face, reduce hair exposure to chlorine, and help maintain warmth by covering the head in cooler
water.

4. Kickboard

• Purpose: Focuses on leg movement.


• Use: A kickboard is used to isolate the lower body, allowing swimmers to concentrate on kicking
technique and leg strength. It is often used in drills to improve propulsion from the legs without
worrying about arm movements.

5. Pull Buoy

• Purpose: Isolates upper body movement.


• Use: Placed between the thighs, a pull buoy keeps the legs afloat so swimmers can focus on their arm
strokes and upper body strength. This tool is especially useful for practicing proper hand entry and pull
technique.

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6. Hand Paddles

• Purpose: Increase resistance for arm training.


• Use: Hand paddles are worn on the hands to create more resistance when pulling through the water. This
helps build upper body strength and improves stroke technique by giving swimmers feedback on their
hand position and the catch phase of the stroke.

7. Fins

• Purpose: Enhance propulsion and improve kicking technique.


• Use: Fins help swimmers move faster through the water while also improving ankle flexibility. They are
commonly used for drills to strengthen the legs and improve flutter kick efficiency, particularly in
freestyle and backstroke.

8. Snorkel

• Purpose: Focus on stroke technique without worrying about breathing.


• Use: A snorkel allows swimmers to breathe continuously without turning their head, enabling them to
focus on proper body alignment and stroke mechanics. It’s especially useful for freestyle and backstroke
drills where head position is critical.

9. Wetsuit

• Purpose: Thermal insulation and buoyancy.


• Use: Wetsuits provide warmth in cold water and increase buoyancy, making it easier to stay afloat. This
is especially important in open water swimming where temperatures can be much lower than in a pool.
Wetsuits are also used for triathlons and long-distance open water swims.

10. Ear Plugs and Nose Clips

• Purpose: Prevent water entry.


• Use: Ear plugs are used to prevent water from entering the ear canal, reducing the risk of swimmer’s ear
(an ear infection caused by trapped water). Nose clips prevent water from entering the nose during flips,
turns, or strokes like backstroke, where the face may be submerged.

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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PROPER USE AND MAINTENANCE OF EQUIPMENT


Good swim gear is a great investment. It not only helps swimmers perform better in the water, it also
increases their safety as they swim, and can even make them feel more motivated to swim. Last but not least,
great swim gear like swimsuits and goggles give your child a sense of pride. This gear is all their own and helps
them reach their full potential, so they do their best in the swimming pool.

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.

Goggles, meanwhile, are low maintenance. In fact,


the less you handle them, the better. Just rinse them in cold
water and hang them to dry between uses. You should store
them in a protective case, but only after they’re completely
dried out. Also, don’t touch the lenses of the goggles. This
can scratch or scuff them and make them less useful.

Any other swim accessories like buoys and fins


should just be rinsed, dried, and stored out of the sun
between uses.

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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:

✓ SAFETY: Goggles protect eyes, swim caps


protect hair, and floatation devices ensure safety
for beginners and kids.

✓ PERFORMANCE: Swimwear, fins, and


paddles reduce drag and improve stroke
technique, enhancing speed and efficiency.

✓ COMFORT: Wetsuits provide warmth in cold


water, while earplugs and nose clips prevent
discomfort.

✓ 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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COURSE Sports: Swimming


MODULE Module 6: Basic Swimming Skills
COVERAGE Introduction to Water Bubbling and Breathing Techniques
Practical Exercises and Drills (Dryland)
DURATION A.Y. 2024-2025 | 1ST Semester | MIDTERM | 4 hours
LEARNING At the end of this module, you are expected to have:
OUTCOMES ✓ Practiced water bubbling and breathing techniques to improve comfort and control;
✓ demonstrated effective breathing techniques while performing basic swimming
skills;
✓ completed practical exercises and drills to enhance their swimming proficiency; and
✓ applied learned drills to improve technique and overall swimming ability
I. ENDURING UNDERSTANDING

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.

II. ESSENTIAL QUESTIONS

1. Why are proper breathing techniques important in swimming?


2. How does learning to float contribute to safety in the water?
3. What roles do water safety skills, like treading water, play in managing unexpected situations?

III. AUGUSTINIAN-RECOLLECT VALUE INTEGRATION

Interiority, Love. Devotion to Study and the Pursuit of Wisdom. Truth

IV. LESSON PROPER

INTRODUCTION TO WATER BUBBLING AND BREATHING TECHNIQUES


The act of blowing bubbles is designed to train swimmers to time
their breathing with the stroke. When your head breaks water in the
breaststroke or butterfly or you roll to breathe in crawl (freestyle), it is
considerably faster if you can inhale, but not need to exhale.

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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To give it a go, a swimmer should:

✓ Be comfortable with water on the face


✓ Be able to support their head position
✓ Understand how to control their breathing
✓ Looking forward while dipping the whole body straight down instead of
face-planting into the water can help beginners feel more relaxed and in
control.

OUR GUIDE TO BLOWING BUBBLES

1. Use the hands to wet the face if not already wet


2. Take a deep breath in through the mouth and hold
it
3. Lower the body down until the mouth and nose
are submerged
4. Blow the air out into the water
5. Stand back up before you breathe in again

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COURSE Sports: Swimming


MODULE Module 7: Basic Swimming Skills
COVERAGE Water Entry
Floats
Water threading and Kicks
DURATION A.Y. 2024-2025 | 1ST Semester | MIDTERM | 4 hours
LEARNING At the end of this module, you are expected to have:
OUTCOMES ✓ discussed the importance of each skill to swim efficiently in the water;
✓ demonstrated the different skills in swimming through a dry land activity;
✓ observed health and safety protocols during the activity
✓ executed the correct way of skills in swimming; and
✓ displayed enthusiasm and confidence in practicing the skills in swimming
I. ENDURING UNDERSTANDING

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.

II. ESSENTIAL QUESTIONS

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?

III. AUGUSTINIAN-RECOLLECT VALUE INTEGRATION

Interiority, Love. Devotion to Study and the Pursuit of Wisdom. Truth

IV. LESSON PROPER

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.

STRIDE ENTRY/SAFETY STEP


When entering water of known depth and conditions.
From a standing position extend 1 leg some distance,
slightly bend the knees, lean forward and extend arms
sideways. On entering the water, push down with the
arms and scissor kick the legs to keep head out of
water.

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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

Floating swimming, often called floating, is the ability to


maintain a stable position on the water’s surface without sinking. It is
a fundamental skill in swimming that relies on the principles of
buoyancy and body positioning. Understanding how to float is
essential for swimmers of all levels, as it forms the basis for more
advanced swimming techniques and ensures safety in the water.

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BENEFITS OF LEARNING TO FLOAT


Mastering the floating swim technique offers many benefits that can enhance your overall swimming experience
and safety. Here are some of the key advantages:

Increased Water Confidence

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.

Safety And Survival

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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3. Relax your body and float gently on the surface.
4. Maintain a steady breathing pattern.

2. Jellyfish Float-

This is one of the most basic floats in swimming. This float is


done by grabbing your legs at the knees and allowing your body to
curl up like a ball. This float is practiced increasing your awareness
of the buoyancy of your lungs.

Step-by-step Instructions:

1. Stand in waist-deep water


2. Take a deep breath, put your face in the water,
3. Let your arms hand down freely, allowing the water to support the body.

3. Starfish float

The starfish float is a basic swimming technique. To do so, you


float on your back or your chest in a horizontal position with the arms
and legs spread apart. Seen from above this position reminds one of a
starfish. Once you have mastered this swimming technique, you could
theoretically float forever in this position on your back.

Step-by-Step Instructions:

1. Crouch down so that the water gets at shoulder level.


2. Spread your arms horizontally apart from the body.
3. Lean back in the water to get into an oblique position.
4. Push yourself away from the ground with your feet, with
enough momentum so that your legs move upward to the water surface.
5. Lean on your back and straighten your body so that it forms a line from head to toes, with arms
spread apart.
6. Slowly spread your legs apart.

4. Deadman’s Float – Prone position

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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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.

5. Deadman’s Float – Supine float/ Back float

Recreational swimmers commonly use the back float


for short periods of rest. With a slightly arched back, lie on the
surface of the water as if you were lying on a firm mattress.
Keep your arms to your side and move them back and forth in
small circles to keep your upper body on the surface. If you
find your legs sinking, use small kicking movements to keep
them near the surface.

Step-by-Step Instructions:

1. Lie on your back with your ears in the water.


2. Keep your body straight and relaxed.
3. Spread your arms and legs slightly for better balance.
4. Keep your lungs filled with air to maintain buoyancy.

FLOATING TECHNIQUES IN SWIMMING


Mastering the floating technique in swimming is crucial for swimmers at all levels. Proper floating
techniques enhance your buoyancy and ensure a more comfortable and confident swimming experience. Here
are some essential techniques to help you perfect your floating skills:

PROPER BODY POSITIONING

✓ 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.

RELAXATION AND BREATHING TIPS

✓ 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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✓ 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.

Swimmers may struggle to keep


their lower bodies afloat without a
strong kicking base. When their legs
and body sink, it’s hard for them to
maintain proper body positioning.
Learning to kick first helps our
swimmers build confidence and a solid
foundation of balance and stability,
which prepares them to grow their
swim skills.

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Three Types of Swim Kicks

The flutter kick earned its name because of


the gentle fluttering and alternating motion.
With this technique, a swimmer’s legs stay
mostly straight as the kicks come from the
hips. It is mainly used in backstroke and
freestyle.

Simply, all you have to do is move your legs


up and down (one leg kicking downwards
while the other leg moves upwards)

This style is like the kick of a frog, where both


legs move together in a circular motion. A
swimmer starts with their legs tucked in and
then kicks them out and back again in a
snapping motion. It is mainly used in
breaststroke.

A swimmer starts with their legs tucked in and


then kicks them out and back again in a
snapping motion.

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(electronic, mechanical, photocopying, recording, or otherwise) without prior permission from the University.
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The dolphin kick in swimming involves moving both


legs together in a slightly bent position like a dolphin
moves its tail up and down as it glides through the
water. Mostly used in butterfly and underwater
swimming.

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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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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