OUTPUT

IN
PHYSICAL
EDUCATION
SUBMITTED BY:
LUKE XANDER V. PESCA
BSEE 2-A

P.E. TEACHER/INSTRUCTOR:
MR. ZELNEY ANDRADA

BREAST STROKE

-Swimming breaststroke is a great form of exercise that engages the arms, legs, shoulders,
and neck. There are basically three simple motions
STEPS IN PERFORMING A BREAST STOKE

STEP 1. Start in the core position in the

pool. Place yourself laterally in the water

with your arms extended straight in front of

you and your legs behind you. Your toes

should point toward the wall behind you, and

your fingers should point toward the wall

ahead.

With your palms down, splay your thumbs

out so that they barely touch. The space

between your thumbs and index fingers should form a ‘V.

STEP 2. Push off the wall several times

and assume the core position. Float in the

position for several seconds. This will help

you get used to the way your body should

feel when you’re in the core position.

STEP 3. Begin the kick by pointing your feet outwards from your body. Start from the

core position, and rotate your ankles so that your feet are pointed out from your body. Then,
bring your heels toward your butt. At the

same time, bend your ankles up toward your

shins.

STEP 4. Extend your legs out to the

side when your heels reach your butt. Extend

your knees slightly past the width of your

shoulders. Keep your ankles angled up

relative to the leg. Extend your legs straight

back behind you and bring them back

together. Flick your ankles down when you

reach the end of the extension.

STEP 5. Sweep your arms out

without bending your elbows. Start from the

core position, then turn both palms outward.

Push your hands out and slightly down.

When your arms form a ‘Y’ with your body,

bend your elbows and bring your hands down

and back toward your mouth. Push them

back out and assume the core position again.

STEP 6. Take a breath with every

stroke. As you bring your hands toward your

mouth, lift your head, neck, and upper chest

out of the water to breathe. Do not remove

your hands from the water.

 STEP 7. Bring it all together. From

the core position, bring your feet up toward

your butt. Kick your legs out behind you,

then glide for two seconds.Push your arms

out into the ‘Y’ position, then bring them in

toward you and lift your head above the

water to breathe. Return to the core

position.

STEP 8. Ensure your limbs are moving

together. Both your right and left arms

should move in sync during the breaststroke.

The same is true of your legs. If you don’t

keep your movement balanced and move

both corresponding limbs at the same time,

you might drift toward one side or the other

and your breaststroke will not be smooth

BACKSTROKE

-The backstroke, or back crawl, uses alternating and opposite arm movements. As one arm

pulls through the water from an overhead position to the hip, the other arm recovers above the

water from the hip to the overhead position and vice versa.
STEPS IN PERFORMING THE BACKSTROKE

STEP 1. Keep your body flat like a

plank. When you're doing the backstroke, you

want your body to lay as flat on the surface of

the water as possible. The smaller your profile in

the water, the less resistance you'll feel as you

swim and the easier it will be to go fast.

STEP 2. Be comfortable with the water

covering the sides of your head. The backstroke

(like most swimming strokes) is all about

making the most efficient use of your energy

possible. One easy way to do this is to let your

head sit semi-submerged in the water. The

water should cover your ears almost completely.

It may touch the corners of your face, but it

shouldn't be getting into your eyes, nose, or

mouth

STEP 3. Use a "flutter" kick. As soon as

you're in position on your back, start kicking.

Your legs should be straightened, close together,

and lined up below your hips. Use short kicking

motions to propel yourself forward. As you raise one leg, kick the other down (and vice versa).

STEP 4. Use a long, fluid arm motion. As

you start to kick forward, keep your arms at

your sides. Reach one arm up in front of you. It

should point toward the sky or ceiling. Bring it

up over your head, by your ear, and down into

the water — it will be pointing in the direction

you're traveling.

STEP 5. Position your hands to minimize

resistance. To swim as efficiently as possible, it

is important to remember that your hands

should enter and exit the water with their

edges first, not their palms. When you lift your

arm out of the water, lead with your thumb.

When it enters the water, lead with your pinky

finger.

STEP 6. Rotate your shoulders and hips

with each stroke. Your motions in the pool

shouldn't be rigid like a steamboat. Instead,

keep them fluid and flexible to get through the

water as efficiently as possible

 BUTTERFLY STROKE

-is a swimming stroke swum on the chest, with both arms moving symmetrically, accompanied

by the butterfly kick along with movement of the hips.

STEPS IN PERFORMING THE BUTTERFLY STROKE

STEP 1. Start by holding the poolside behind you, take a deep breath, submerge your face

and spring away from the wall, across the water surface. Keep your arms stretched out in front

with hands and feet together. Begin moving your head by dipping your chin towards your chest

and then pushing it forward and up.Repeat this up and down movement of the head and allow

it transmit through your shoulders and chest. Keep the head movement going, allowing the

wave-like ripples t o flow right through your hips and down to your legs.
STEP 2. Set yourself up on the side of the pool as you did above, tucked up ready to push away.

Push off and begin the undulating, up and down movement, leading from your head. Keeping

your legs together, bend your knees so that your feet rise up towards the water surface. Kick

both feet downwards in a powerful whip-like action. Repeat this kicking action, keeping it in

sync with the undulating body movement.

STEP 3. Begin as before, against the poolside ready to push away. Push off with arms and

hands stretched out in front and begin the undulating body movement. With both arms at the

same time, pull under your body in a 'key hole' shape, pulling around, inwards and then

outwards towards the thighs. Your arms then exit the water and recover over the surface,

entering with finger and thumb first, inline with your shoulders.
STEP 4. Push away from the poolside and begin the undulating body movement. Add the

leg kicks, counting groups of 4 kicks. Lift your head, exhaling as you do so after each group of 4

kicks. Inhale as your chin clears the water surface and dive your head back down again for

another 4 kicks.

STEP 5. push away from the poolside and use your head to initiate the whole movement.

perform a leg kick followed immediately by a simultaneous arm pull. Perform another leg kick

as your arms recover over the water surface. Continue the patter, using

a 'kick-pull-kick-recover' sequence.

FREESTYLE

-Freestyle is not actually a stroke but a category in swimming competitions. The most common

stroke in freestyle races is front crawl, because it's the fastest, which is how the term freestyle

has become a synonym for front crawl.

STEPS IN PERFORMING A FREESTYLE STROKE

STEP 1.

In the freestyle stroke, you should be floating on your chest with your body in a straight line

and face parallel to the bottom of the pool. This flat and level body position can allow you to

move faster through the water. Keep your head still without looking forward or side to side. A

good rule of thumb is to align your hairline with the water’s surface.

A key to proper freestyle technique is to rotate your shoulders and hips together along with

your strokes. You should never turn on your side completely, however. This can help with the

timing of your breath. You should roll your head from side to side based on which arm is

currently in front of your head. When doing this, try to keep one eye in the water and one eye

out of the water.

After you’ve improved on synchronizing your breathing with your other motions, you can begin

to breathe on every two or three strokes.

STEP 2.

Do not go more than three strokes without breathing. You need oxygen to move your muscles.

If you go more than two or three strokes, you can potentially deprive your muscles of oxygen,

taking power out of your stroke.

STEP 3.

Begin by reaching in front of you as far as possible.

Your fingers should be slightly open and relaxed.

Allow your fingertips to enter the water first, above your head, to effectively move water.

Start to pull water. Rotate your shoulder to get a high elbow to pull water as far as possible in

front of your head. This can help maximize your distance per stroke.

When pulling water, be sure to bring your arm down so that each stroke ends near your hip.

Your hand should exit on the

outside of your hip. This is

known as the recovery phase.

STEP 4.

The flutter kick should originate from your hips. This should be its most exaggerated movement

and it should get smaller as it progresses down from your legs to your toes.

Kick your feet rhythmically along with your strokes. The goal is to have a six-beat kick, which

means for every two arm strokes, you should take three kicks on the left and three kicks on the

right.

Small, fast kicks can help balance you and reduce drag.

A common mistake of beginner freestylers is allowing too much bend in the knee. Focus on

keeping your legs straight and moving your feet.

Always make sure your toes are pointed.