Junatan A. Abiner Jr.

BSMT 1-11 PE 1 Basic Swimming

Teacher: Glenn Danos

Lesson 1

Activity 1.1: Enumeration. Give what is being asked.

Swimming safety tips

1. Learn to swim well enough to survive in an emergency

2. Never swim alone and swim with a buddy who can help when necessary.
3. Swim only in supervised areas.
4. Thoroughly read, understand, and follow pool rules and regulations.
5. Know your limitations, and do not overestimate your ability.
Pool hygienic rules

6. Take a shower before entering the pool.

7. Clean and wash your nose, ears, and eyes before actual pool contact.
8. Never spit in the water.
9. Blow your nose in the properly designated areas.
10. Do not urinate in the water.

Swimming benefits

11. Develop cardiovascular endurance.

12. Help decrees stress and increases alertness.
13. Helps proportionally build your body.
14. It helps to prevent the onset of juvenile diabetes.
15. It is an injury-free activity.

Activity 1.2: Essay

Give your explanation on the given questions below.

1. Do you like swimming? Why or why not?

I like swimming! As a matter of fact this is my favorite sport during my junior and senior
high school until now. I had joined a lot of swimming competition, but I was not able to
win yet I really enjoyed it because this what makes me happy. It would not find me
difficulty in terms of doing the actual swimming activity. I am looking forward for this
subject to learn more about swimming especially I will apply this in my future work.

2. How old were you when you first learn to swim?

I have read an article which says, we human in nature already know how to swim in our
mother’s womb during pregnancy. However, beyond knowing, we learn how to swim as
we grow by performing it thru water. I learned how to swim when I was 8 years old
because one of the residence of my relatives is near the sea.

3. Who taught you how to swim?

My father is a fisherman. I learned how to swim because of him. At first, it was really
hard but with focus and determination, it was really an achievement to learn it and was
able to like this sport by then.

4. Do you go swimming all year round or just in summer?

Since my father is a fisherman, I accompany him if I have no classes. During this

pandemic, everyday is a blessing for me because I always be with him to catch fishes
and at the same time, it is a way for me to do swimming.

5. Have you ever suffered cramps while swimming? If so, what did you do?

I have suffered cramps while swimming and that is during of one of my joined
competitions. It was tough because this makes me feel disappointed. But my trainer
lifted me up. My trainer asked me to sit down and stretched the leg to relax that was
cramped for a minute. He also advised me to eat banana since I am joining swimming
event.

6. Have you ever had an unpleasant experience when swimming? What happened?

As what I have said in question number 5, I suffered leg cramps and it was really
unpleasant experience because I really thought this makes them disappointed. But it
does not matter for them since it is such an honor to join the event where I can grow
more.

7. Have you ever experience drowning?

 In God’s grace, still alive after experiencing drowning. And I really hope that this would
not happen again to me. Else, if I will experience it, I hope that I will apply what I’ve
learned in the class and could teach me in avoiding such circumstance if I ever
encountered it again.

8. Do you prefer to wear goggles when swimming? Why or why not?

I prefer to wear goggles in swimming in order me to see clearly what’s on the sea and
most especially it would not let my eyes affected.

9. Do you think swimming is an important skill to learn? Why?

Indeed, swimming is an important skill to learn. Because through this, we can have
ideas what’s with the swimming; its advantages and benefits in our day to day lives.

10. From your point of view, why do you think swimming is essential in your course?

In my own perspective, swimming is essential in my course because during this

transition to be able to learn how to swim is really an advantage as a way that later on
when I will be on board, I will not find difficulty and what most is we could save lives
through swimming.
Assessment 1
Enumeration. Name the most excellent swimmer of all times with their achievements. Write
your answer inside the box below.

Swimmer Achievements
The first German woman to win the most number of gold medals the
Kristine Otto
Olympics (6 medals)
She is a US swimmer who set the records in the 1980’s known among
Mary Meagher
swimmer as ‘MADAME BUTTERLY’
Michael Gross He is known as ‘THE ALBATROSS’ because of his extended arm

Mark Splitz The first swimmer to win 7 gold medals at a single Olympic period
Florence An American swimmer who became the second woman to swim across
Chadwick the English Channel from France to England in 1950
The oldest to swim across the English Channel at the age of 66 in
Ashby Harper
1983
Gertrude Ederle First woman to cross the English Channel in 1926
The youngest to swim across the English Channel at 12 years old in
Marcus Hooper
1979

Activity 2.1: Draw a standard swimming pool and label it with its corresponding parts.
Activity 2.2: Identification.

Instruction. Identify what is being asked. Write your answer on the space provided.

1. Kick board- This is best to improve ankle flexibility.

2. Pull bouy- Improve your arm angle as you pulls.
3. Goggles- Comes in different lens tints.
4. Goggles- Protects your eyes from chlorine irritation.
5. Starting blocks- Let the racers get a faster start.
6. 25x50- Dimension of a standard swimming pool.
7. Life Ring- A device considered as standard equipment used at the pools and beaches.
8. Backstroke flag- This tells backstroke swimmers when they are getting close to the wall.
9. Paddles- This is slightly larger than your hands fastened in to it with surgical tubing.
10. Swimming stopwatch- The best instrument to time your swimming.
Assessment 2
Explain the definition and function of different facilities and equipment’s. Write your answer
inside the box below.

Facilities/Equipment Function/Values
1 Swimming Pool It has a dimension of 25x50 mtrs and has usually eight lanes,
depths vary from 3-10 feet or deeper
2 Shower Room This is a place to take a bath and or clean your body before and
after swimming activities
3 Foot Bath To clean feet before entering the pool
4 Lockers Is a small lockable closet or compartment, typically as one of a
number placed together or general usage
5 Lifeguard Stand This should include or have some sort of supports for safety
equipment such as; a reaching pole, ring buoy with line, or a
rescue tube
6 Life Ring A device considered as standard equipment used at the pools and
beaches
7 Swimming Attire These are the tight-fitting to allow swimmers to move through the
water smoothly and efficiently
8 Swim Cap/Head Cap It is a tight latex cap worn on swimmer’s head. It helps protect
the hair from chlorine and sun.
9 Goggles Helps protect eyes from chlorine irritation and contaminated water
10 Ear Plug These are placed in the ears to prevent water from coming in
11 Nose clip This is clipped on the nose to prevent water from coming in
12 Paddles It is slightly larger than your hands and fastened to it with
surgical tubing
 13 Fins These are worn on feet, effective for leg training and drills
14 Pull Buoy A floatation device designed to fit between and float your legs

Activity 3.1: Explain the mechanics of the different types of floating. Use the space provided
(box) for your answer.

Types of Floating Mechanics

Prone float The prone float is also known as the dead man's float. It is one
of the first techniques beginning swimmers learn. Because it is a
technique in which the face is submerged in the water. Push off
in a streamlined position with your face in the water. Glide
forward and open up into a big letter X. Hold your breath for
about ten seconds and then begin to exhale slowly.

Supine/Back Float Float in a horizontal position with your face above the water.
The air in your lungs will keep you floating. Relax. Let your arms
and legs dangle. Push off in a streamlined position with your
face above the water. Glide forward and open up into a big
letter X. Breath calmly.
Turtle Float Push off and raise your legs to the chest. Wrap both legs with
arms. Hold your breath for about ten seconds and then begin to
exhale slowly. To recover in standing position, the legs are
extended and the body rose to an upright position.
Jelly Fish Float
Hold the ankles with the hands. It is also known as the
survival float.
Push off and bend your torso slightly with your face in the
 water. Slowly hold your ankles and keep your legs in stride
position. Hold your breath for about ten seconds and then
begin to exhale slowly.

Activity 3.2: Explain the mechanics of the following arm movements.

Swimming Skill Mechanics

Sculling can also be done with your arms forward, in front of

you, to move forwards or backwards with your feet first, or
with your head going forward

It can also be done with your arms at your sides to move your
feet first, or your head forward.
Sculling
A great way to practice sculling is to begin with your arms in
front of you, and just scull all the way through underneath
your body as you're on your belly. As you get down to your
hips, recover your arms close to your chest, up, back to the
original position, and again, scull all the way through by
moving your palms through the water to make it more
efficient.

Your arm action should offer you support along with your legs.
Your arms move in circular motion level with your chest and bent,
Treading with palms facing down push down towards the bottom of the
pool towards your hips. Then bring back your arms by altering the
angle of your hands so that your thumb is coming up first. This
enables you to cut through the water without causing any drag.
This is now repeated over and over again. The initial push down
towards the bottom of the pool pushes you in the opposite
direction in this case up. This keeps you on the surface of the
water.