GRADE 12

PEH 4
WEEK 2
MIDTERMS-2ND SEM
 LEARNING OBJECTIVES:

• Acquire and demonstrate the skills and

techniques in different swimming strokes.
• Recognize the facility and equipment
needed in swimming.
• State the different safety and effective
method in water survival/safety.
• Enumerate the different watersports –
individual and team.
 PHYSICAL CONDITIONING

Exercise - is an action that involves physical involvement

specifically when performed to improved fitness and
health.
• There are three (3) stages in an exercise program:
1. Warm Up
2. Work Out
3. Cool Down
 PHYSICAL CONDITIONING

• Warm up and stretching exercises

It is the first step in the routine. It strengthens the
muscles and increases their flexibility, thus preventing
damage before more intense physical activity starts. To
maximize performance potential, a combination of
controlled movement exercises and targeted
joint/muscle stretching is performed.
 PHYSICAL CONDITIONING

The benefits of warm-up and stretching activities prior

to a rigid training are:
1. Heart rate increases during warm-up activity
which increases blood flow to the active muscles.
2. Diminishes “stiffness” due to increased stretch
tolerance of the nerve receptors in the muscles which
allow an increased range of motion.
3. Decreases reflex inhibition of opposing muscle
groups that improves range of motion.
 PHYSICAL CONDITIONING

Warm-up and stretching movements should always start in a

slow and controlled pattern, but may progress to a rapid and
vigorous activity. Exercises are performed in succession; each
exercise may take between 30 seconds and several minutes.
Generally, rest periods between workouts are maintained to a
minimum. Alternating workouts that target various body
regions will assist in stimulating blood flow and raising body
temperature. After several minutes of warm-up exercises, the
participant should progress to specific stretching exercises,
followed by the main activity workout, followed by a less
strenuous but relaxing cool-down exercise, and finally, the
participant should begin the work program for a specific
sporting activity.
 PHYSICAL CONDITIONING

To accomplish and sustain the advantages of

aquatic exercise, it must adhere to the
fundamental concept of exercise. It should begin
with a 5-minute stretching session on the pool
deck, followed by an aerobic warm-up session in
the water.
 PHYSICAL CONDITIONING

1. Start stretching at the top of the body and work

downward.
2. Stretch every muscle in your body from neck to
calves.
3. Concentrate on your thighs, harmstring, chest
back, and shoulders.
4. Stretch to tightness not to pain.
5. Hold the stretch for 10-15 seconds.
 PHYSICAL CONDITIONING

Some Warm-Up Exercises

• Head rotation
• Arm Circling
• Sideward Bending

Some Stretching Exercises

• Neck Stretches
• Posterior Shoulder Stretches
• Triceps Stretch
• Latissimus Dorsi Stretch
• Quadricep Stretch
• Short Hip Abductors
 PHYSICAL CONDITIONING

Main Activity work out

a. Curl ups
b. Sit up knee bend
c. Jumping Jack
d. Arm circling
e. Sideward bending
f. Standing dody bend backward
g. Wing stretcher
h. Toe touching
i. Flutter kick
j. Stationary jogging
 PHYSICAL CONDITIONING
• Cool down
a. Deep breathing exercises
b. Arm and leg shake

• Psychological
- Set goals and commit one’s self to the training
program
- Follow assigned training program
- Use the swimming pool as your aquatic gym
- Practice efficient swimming strokes regularly
a. Leg kick
b. Arm cycle
c. Timing
d. Breathing
 PHYSICAL CONDITIONING

The leg kick maintains the body’s

position in the water, while the arm
cycle generates propulsion. The timing
between the two is critical to the
efficiency of the stroke in order to go
faster through the water with the least
amount of lost energy. Analyze and
strengthen breathing technique to
ensure that it does not interfere with
overall technique in any manner that
reduces efficiency
 PHYSICAL CONDITIONING

Hydration during exercise and Proper Nutritional

Program

Consume water before to, during, and after exercise to

help maintain a healthy body temperature. Inadequate
hydration may result in negative alterations in the
cardiovascular response to exercise. Excessive body heat
reduces both maximum power and labor capacity. A 2%
loss in body weight owing to dehydration may have a
detrimental effect on overall exercise performance.
 PHYSICAL CONDITIONING

• Encourage swimmers to drink 6-8 percent

carbohydrate-electrolyte liquids regularly
(approximately a half cup every 10-15 minutes) during
longer-than-an-hour workouts to maintain fluid balance
and glycogen reserves.
A high-quality dietary plan that includes potatoes, rice,
vegetables, fruits, and fruit juices, coupled with a well-
balanced exercise program, would result in a high-
quality outcome.
 SWIMMING

• Fundamentals of Swimming

Each person is born with the ability to utilize their arms

and legs to keep themselves afloat. However, the instinct
diminishes after a few months of birth. Many people
develop an inherent fear of water later in life. The
normal reaction to this is to exert considerable effort,
tighten up, and struggle. Stiffness or tension that is not
necessary impairs coordination. Swimming needs
desensitization to different environments and the ability
to adapt to the water.

.
 SWIMMING

There are several things to keep in mind when

developing skill and technique in swimming:

• Learn and train to develop the skills.

• Build up strength and endurance to be able to
keep for long distance swim.
• Practice and master different strokes.
• Practice the skill continuously to be able to master
the skills.
 SWIMMING

There are three (3) basic skills to develop and work on

in order to have confident and efficiently execute your
swimming program and master the swimming skills.

1. Breathing
2. Placement of head
3. Gliding and landing
 SWIMMING

Breathing in water as in swimming is the same as

any other sports. Take a small amount of air, when your
face is above the water and exhale by blowing out
through both the mouth and nose.

Submerging (Bobbing) This exercise is performed

by suddenly lifting the arms sideward and upward when
the swimmer wants to descend and dropping them
sideward and downward when the swimmer wishes to
ascend.
 SWIMMING

Floating Many individuals swim to avoid sinking by

attempting to swim ON the water rather than IN the
water. Floating is the greatest method to save energy;
the first swimming skill to acquire is to use the buoyancy
of the head.
Sculling Sculling using the hands allows an
individual to manipulate his body in the water in a
variety of positions without using his feet. Sculling and
treading together conserve more energy than either the
feet or the hands alone. It strengthens the muscles,
hands, and arms required to push against the water.
SWIMMING
 SWIMMING

Gliding The glide is a movement in water that requires

no effort; it is a method of releasing tension and is free
of the work of coordinating the limbs..
 SWIMMING

FOUR Major Strokes

FREESTYLE
The front crawl is probably the first swimming stroke
that comes to mind when you think about swimming. It
is often referred to as the freestyle stroke since most
swimmers choose to utilize it in freestyle races because
it is the quickest.
 SWIMMING

• Freestyle
 SWIMMING

BREASTSTROKE

The breaststroke is the slowest competitive swimming

stroke and the most often taught. It is often taught to
beginning swimmers since it does not involve
submerging your head. In competition swimming,
however, swimmers do submerge their heads and
breathe at certain times throughout the stroke.
 SWIMMING

• Breaststroke
 SWIMMING

BACKSTROKE

The backstroke involves comparable motions to the

front crawl, but it is performed on your back, as the
name implies. Doctors often suggest this stroke to those
who have back issues because it offers a fantastic back
exercise.
 SWIMMING

• Backstroke
 SWIMMING

BUTTERFLY STROKE

The butterfly is a more advanced swimming stroke that

gives you a great workout. Learning may be more
challenging and exhausting, but it is also a lot of fun. It is
the second fastest competitive stroke, and it is Olympic
legend Michael Phelps’ favorite.

.
 SWIMMING

• Butterfly Stroke
 INDIVIDUAL AND TEAM
WATER ACTIVITIES/SPORTS

Individual and Team Water Activities/Sports

• Surfing-riding a surfboard on the front face of a

wave, which propels you mainly towards the beach.
There are many kinds of surfing based on the length of
the surfboard, its design, the shape of the waves ridden,
and the riding technique. Balance is essential for keeping
proper posture on the different pieces of surfing
equipment. Surfboards, surf mats, long boards, stand up
paddle boards, wave-skis, knee-boards, and skim-boards
are examples of these.
 INDIVIDUAL AND TEAM
WATER ACTIVITIES/SPORTS

Surfing
 INDIVIDUAL AND TEAM
WATER ACTIVITIES/SPORTS
• Windsurfing-Combination of surfing's extreme
approach with sailing know-how and ability. Using a
surfboard with a sail attached to a moveable mat, the
surfer must move with the waves while sailing according
to the winds. There are many local and international
tournaments, as well as an Olympic event.
 INDIVIDUAL AND TEAM
WATER ACTIVITIES/SPORTS
• Jet Skiing-It is essentially a one-man watercraft
race across a body of water. It includes sophisticated
stuns and stunts like flipping and leaping over a ramp,
and it can also be done freestyle. A competitive race is
held between 10-20 participants on a predetermined
track. It has not yet been recognized as an Olympic
event. It was recently added in the Asian Beach Games.
 INDIVIDUAL AND TEAM
WATER ACTIVITIES/SPORTS

• Wakeboarding-It's surfing while being dragged

along by a fast boat. The board is built with fins and
weights to enable the rider to control it with his or her
feet. It was partly inspired by snowboarding and was
often done in smaller bodies of water such as lakes.
 INDIVIDUAL AND TEAM
WATER ACTIVITIES/SPORTS

• Synchronized Diving-It's not as simple as stepping

off the board and jumping; it's a bit more complicated
than that. Forms and regulations for diving and leaping
are specific. Acrobatics while falling may be required in
certain situations. While diving at the same time, the
two divers must imitate or execute opposing diving
forms.
 INDIVIDUAL AND TEAM
WATER ACTIVITIES/SPORTS

• Synchronized Swimming-It combines swimming,

gymnastics, and dancing. When underwater,
tremendous flexibility, aerobic endurance, strength,
elegance, precise timing, and extreme breath control are
required. It's doing graceful synchronized movements in
the water as music plays in the background. It does not
allow men to participate in Olympic and World
Championships, but it does enable men to compete in
many other events.
 INDIVIDUAL AND TEAM
WATER ACTIVITIES/SPORTS

Surfing
 INDIVIDUAL AND TEAM
WATER ACTIVITIES/SPORTS

• Rowing-Depending on the kind of racing, it is a

sport in which participants compete in boats on rivers,
lakes, or the ocean. It is the act of pushing a boat ahead
by displacing water with the action of the oars in the
water. It is played both competitively and recreationally.
It is one among the oldest Olympic sports.
 INDIVIDUAL AND TEAM
WATER ACTIVITIES/SPORTS

• Water Polo-It is a highly intense activity that

requires a full-body exercise since participants must
swim, guard the ball, and attempt to score in the
opponent's goal. It's more like water-based handball
than water-based polo. A sport that is very intense and
competitive. The gameplay incorporates many tactics
and approaches. It features a number of contests as well
as a very old Olympic event.
 INDIVIDUAL AND TEAM
WATER ACTIVITIES/SPORTS

• Rafting-This sport is cherished by thrill seekers

and fans of extreme sports. It is an inflatable raft that
must be handled across quite choppy or hazardous
water by a crew of 4-12 persons. It is a well-known
leisure activity and an excellent holiday sport.
Depending on the location and water current, it may be
somewhat hazardous.