The College of Maasin

“Nisi Dominus Frustra”

Maasin City, Southern Leyte, Philippines
053-570-8671

OBJECTIVES:

Let’s get started!

This module is a continuation of the previous topic. It is very important to know what to do
when you do physical activities you are not familiar with. Or even when you are familiar with
it, a simple reminder will not hurt. So let’s begin!

Let’s recall
Swimming is an individual or team racing sport that requires the use of one's entire body to
move through water. The sport takes place in pools or open water (e.g., in a sea or lake).
Competitive swimming is one of the most popular Olympic sports, with varied distance
events in butterfly, backstroke, breaststroke, freestyle, and individual medley.

FUNDAMENTALS IN SWIMMING
Resources:
MAPEH by: Quennie S. Miranda Et.Al.
Source: https://en.wikipedia.org/wiki/Swimming_(sport)
Google Pictures/ Cliparts
 The College of Maasin
“Nisi Dominus Frustra”
Maasin City, Southern Leyte, Philippines
053-570-8671

Swimming requires independence in water. You need to be friends with water, to be comfortable
and to feel relaxed. Try to master the skills needed and you will enjoy doing a variety of
movements and performing aquatic activities.

Floating in water
Prone float and glide float, you will need to have your face underwater.

With the arms extended over the head, slowly spring or push your feet off the bottom of the pool
and glide forward.

Back Float starts with a deep breath, with your arms extended horizontally to the side, put the
head back in the water until water covers the ears.

Resources:
MAPEH by: Quennie S. Miranda Et.Al.
Source: https://en.wikipedia.org/wiki/Swimming_(sport)
Google Pictures/ Cliparts
 The College of Maasin
“Nisi Dominus Frustra”
Maasin City, Southern Leyte, Philippines
053-570-8671
Treading in the Water

This is a basic survival skill and a useful method to stay afloat. Perform this with the body
upright (vertical) position with the head above the water. Your arms will do a broad sculling, a
figure of eight motion of the hands to create a downward pressure to the water to keep you up.
The legs assist the sculling by doing a flutter kick, scissors, rotary or breaststroke kick.

Sculling
Do the sculling with the kick to stay afloat and to
change positions.

STROKES IN SWIMMING
To swim well, you need a good stroke style. Whichever stroke you swim, you need to consider
five things:
1. Body position – Affects the whole stroke, so you have to get it right while staying streamlined
as long as you can.
2. Leg action – Affects your body position. Stay horizontal as much as possible.
3. Arm action – All strokes except the breaststroke rely on the arms for power.
4. Breathing – You should be able to do the stroke without interrupting your breathing.
5. Timing of the stroke – This is the way all the stages fir together to form the complete stroke.
Resources:
MAPEH by: Quennie S. Miranda Et.Al.
Source: https://en.wikipedia.org/wiki/Swimming_(sport)
Google Pictures/ Cliparts
 The College of Maasin
“Nisi Dominus Frustra”
Maasin City, Southern Leyte, Philippines
053-570-8671

HEALTH BENEFITS OF SWIMMING

 Improves your strength, balance, coordination,
fitness and flexibility
 Improves your posture and physical
appearance
 Removes weight and body fats and makes
other systems of your body healthy
 Protects you against some illnesses
 Reduces your stress and serves as therapy
 Makes you feel confident
 Gives you the best overall fitness

SWIMMING TERMINOLOGIES
 Bob up and down – to breathe in through your mouth
when you are above the surface of the water and
breathing out when you are underwater.
 Breathe holding – to inhale air and hold the air for
sometime before exhaling
 Exhale – to breathe out through the nose
 Flutter kick – to move the legs alternately from the hips
 Glide – a streamlined, arrow-like position as the body
moves through the water with no leg or arm action and can be performed on the water
surface, below it, on the front or back.
 Inhale – to breathe in through the mouth
 Jump in – to transfer your body weight to the edge of the pool into the water.
 Sculling – a way of moving your hands through the water almost like a figure of 8 to gain
continuous propelling force
 Treading – a basic survival swimming skill to stay afloat by sculling and doing kicks.

Resources:
MAPEH by: Quennie S. Miranda Et.Al.
Source: https://en.wikipedia.org/wiki/Swimming_(sport)
Google Pictures/ Cliparts
 The College of Maasin
“Nisi Dominus Frustra”
Maasin City, Southern Leyte, Philippines
053-570-8671

The Basic Swim Styles

THE BUTTERFLY

is a swimming stroke swum on the chest, with both arms moving symmetrically,
accompanied by the butterfly kick (also known as the "dolphin kick")

Swimmers keep their shoulders about level with the water’s surface while
simultaneously moving their arms and legs.

The arms move together in an overhand stroke while the legs do a dolphin kick,
moving up and down together, rather than fluttering up and down individually.

If you swim the butterfly competitively you may want to use a two-stroke breathing
style, keeping your head underwater for one stroke, then lifting your head to breathe
on the next stroke.

THE BACKSTROKE

is one of the four swimming styles used in

competitive events regulated by FINA, and the
only one of these styles swum on the back.
This swimming style has the advantage of easy
breathing, but the disadvantage of swimmers
not being able to see where they are going.

The swimmer’s arms travel one at a time in a windmill style from the competitor’s side,
up and over the swimmer’s head and then into the water, while the legs execute flutter
kicks.
Swimmers must remain flat on their backs except when they’re turning.
Competitive swimmers need only touch the wall with their feet when they’re turning.
The backstroke can also be comfortable if you’re a noncompetitive swimmer because
your face remains out of the water, making breathing easier.

Resources:
MAPEH by: Quennie S. Miranda Et.Al.
Source: https://en.wikipedia.org/wiki/Swimming_(sport)
Google Pictures/ Cliparts
 The College of Maasin
“Nisi Dominus Frustra”
Maasin City, Southern Leyte, Philippines
053-570-8671

THE BREASTSTROKE

is a swimming style in which the swimmer is

on their chest and the torso does not rotate. It
is the most popular recreational style due to
the swimmer's head being out of the water a
large portion of the time, and that it can be
swum comfortably at slow speeds. In most
swimming classes, beginners learn either the
breaststroke or the freestyle (front crawl) first.
However, at the competitive level, swimming breaststroke at speed requires comparable
endurance and strength to other strokes. Some people refer to breaststroke as the
"frog" stroke, as the arms and legs move somewhat like a frog swimming in the water.
The stroke itself is the slowest of any competitive strokes and is thought to be the oldest
of all swimming strokes
In between, the swimmer’s hands begin near the upper chest and push sideways then
back, but they may not travel beyond the hips, except when the swimmer is starting or
turning. The elbows remain underwater, the head comes above the water during each
stroke, and the legs execute a frog kick in which the swimmer bends her knees then
snaps her legs straight back to help move forward.

THE FREESTYLE

The term 'freestyle stroke' is sometimes used as a synonym for 'front crawl'. as front
crawl is the fastest swimming stroke. It is now the most common stroke used in freestyle
competitions.
Just because it’s called freestyle doesn’t mean you can swim it any way you choose,
at least not in competition. Like the breaststroke and butterfly, competitive freestyle
swimmers begin a race by diving off of a starting platform. They must break the
water’s surface within the first 15 meters after starting, and again after each turn.

Swimmers using the crawl technique combine overhand arm motions to pull
themselves through the water with small, fast up-and-down kicking motions to push
themselves forward.

Resources:
MAPEH by: Quennie S. Miranda Et.Al.
Source: https://en.wikipedia.org/wiki/Swimming_(sport)
Google Pictures/ Cliparts
 The College of Maasin
“Nisi Dominus Frustra”
Maasin City, Southern Leyte, Philippines
053-570-8671

earliest references to swimming:

 Iliad
 the Odyssey
 the Bible
 Beowulf
 Quran and others
Factors which can affect how to learn swimming:
 Your level of confidence
 Your level of ability, strength, endurance, and flexibility.
 Your incorrect techniques.
 Your incorrect body position
Water Safety
 Never swim alone, always swim with a buddy.
 Do not swim when you feel sick. And don’t overexert yourself.
 Swimming on a full stomach may give you cramps.
 Swim in areas where you can manage the depth of the water.
 Horseplay like screaming, running, and romping around the pool can cause accidents
 Take a shower and wash your feet before entering the pool
 Strictly follow the signages on pool rules set by management for your safety.
Swimming Essentials
1. Swimwear
2. Goggles
3. Swim Cap
4. Additional Gears:
- Nose plug - Fins, monofins, and zoomers

Resources:
MAPEH by: Quennie S. Miranda Et.Al.
Source: https://en.wikipedia.org/wiki/Swimming_(sport)
Google Pictures/ Cliparts
 The College of Maasin
“Nisi Dominus Frustra”
Maasin City, Southern Leyte, Philippines
053-570-8671
- Kickboards - Hand Paddle
- Pull buoys - Skin Protection

Resources:
MAPEH by: Quennie S. Miranda Et.Al.
Source: https://en.wikipedia.org/wiki/Swimming_(sport)
Google Pictures/ Cliparts