Republic of the Philippines

Department of Education
Dumaguete City Division
Dumaguete City National High School
Senior High School
Compiled by: Marivic A. Peñalosa

Health-optimizing PE (H.O.P.E. 4) Recreational Activities- Aquatics

Quarter 3 Module 1: Weeks 1-4

https://www.istockphoto.com/illustrations/climbing?phrase=climbing&sort=mostpopular

MELCS 1: Self-assesses health-related fitness (HRF) status, barriers to physical activity

assessment participation and one’s diet (PEH12FH-IIg-i)

2.Sets FITT goals based on training principles to achieve and/or maintain HRF (PEH12FH-IIi-j-
7)

3.Engages in moderate to vigorous physical activities (MVPAs) for at least 60 minutes most days
of the week in a variety of settings in- and out-of school (PEH12FH-IIa-t-8)

4.Analyzes physiological indicators such as heart rate, rate of perceived exertion and pacing
associated with MVPAs to monitor and/or adjust participation or effort (PEH12FH-IIk-t-9)

Content Standard: The learner demonstrates understanding of recreation in optimizing one’s

health as a habit; as requisite for physical activity assessment performance, and as a career
opportunity.
Performance Standard: The learner leads recreational events with proficiency and confidence
resulting in independent pursuit and in influencing others positively.
Learning Objectives:
At the end of the lesson, the learners can:

a. Discuss the personal barriers in participating aquatics activity.

b. Create FITT goals to maintain HRF through aquatics.
c. Explain the personal engagement of any aquatic’s activity in applying aquatic skills.

1
AQUATICS HISTORY

Our ancestors settled down next to the life-giving

water, they fished, hunted, and it is likely that they
also dared to enter the water.
For the ancient Greeks swimming was a measure of
culture. “Those uneducated who can neither
swim nor read and write, cannot hold a
public position”, said Plato.
At the beginnings of the formation of competitive swimming, at the end of the 19th century,
breaststroke was the only one swimming style.
But to swim faster and faster, swimmers also experimented with other swimming styles. They realized that
forwarding the arms over the water speeds up the tempo.
Ladies could swim first at the Olympics in 1912.
After World War II more and more events have been gradually included in the official Olympic
programmed.

Organization of Competitive Aquatics

The International Organization of Swimmers, FINA (Fédération Internationale de Natation)

was founded on 19 July, in London, in the Manchester Hotel.
It is the international federation recognized by the International Olympic Committee for administering
international competition in water sports.
FINA currently oversees competition in six aquatics.
sports: swimming, diving, high diving, artistic swimming, water polo, and open water swimming.

Recreation refers to all those activities that people choose to do to refresh their bodies and
minds and make their leisure time more interesting and enjoyable. Examples of recreation
activities are walking, swimming, meditation, reading, playing, games, and dancing. But there
are some recreational activities also that can improve your health.

This is the most common reason given when people are asked why they don’t exercise. And
while most of us understand the benefits of regular exercise and enjoy physical activity, some
struggle to see how and when they could fit more into their already busy lives. And in addition to
time constraints, there are many other barriers to exercise that can get in the way of our good
intentions.

2
However, the good news is most barriers to exercise can be tackled once we have identified
them. Once we recognize each, we can create a tactical plan to overcome them. Here we look at
some of the biggest barriers to exercise and outline how to tackle each.

1. Lack of Time

Even if your day is packed with school runs, commuting, meetings or other commitments, you
will be surprised how easy it is to create time for exercise if you try.

• The first step in overcoming this barrier to exercise is to monitor your daily
activities for one week.
• Keep track of all activities including the time you get up, the time you spend
commuting to work, watching TV, on the internet/social media and the time you
go to bed.
• At the end of the week, identify at least three 30-minute time slots you can spare.
If you cannot find three 30-minute slots, start smaller. Seek out a few 15-minute
slots that you can start with.
• Can your spare time before work or before your partner must leave the house?
Can your spare time at lunch, after dinner or at the weekends? Look at all
possibilities.
• Over time you can work these into longer sessions, and you can achieve more in
shorter time periods.
• Integrate HIIT (High-Intensity Interval Training) exercises into your regime to
save time.

If you can carve out time for yourself early in the morning, consider joining a gym near where
you work. You can beat the morning traffic and have your workout done before you start your
day. Alternatively, if you spend a lot of time commuting home after work, perhaps this time
could be better spent exercising and you get to avoid traffic jams and tailbacks.

2. Family Obligations

These include family responsibilities, lack of support and scheduling conflicts. Other studies have
shown that childcare and cost are major barriers for parents when it comes to integrating regular
exercise into their lives. If family obligations are an issue for you, one way to overcome this is to
create a strategy to eke out more time for exercise.

• Create efficiencies where you can. Do a meal plan for the week ahead and try
batch cooking at the weekends. By freezing meals or slow cooking each morning,
you can save prep time each evening. Then dedicate any saved time in the
evenings to physical exercise.
• Speak to your partner about how you can support each other in your fitness goals.
Create a plan that allows for both of you to integrate physical activity into your
week and find ways to work exercise into your weekends like family walks,
swims, and other activities you can do together.
• Alternatively, look for a gym near where you work and get your workout done
early. If the cost of childcare is a major barrier for you, why not try trading
babysitting time with family or friends.
• There are also lots of ways you can exercise with your baby or small child. Start
by going for walks with them in tow. Even if these are short walks around your
local area, to the playground or in a nearby park. Also, look out for classes where
you can bring your child along with you. Try Googling mum and baby boot camp
or child-friendly exercise classes near you.

3
3. Low Energy

There are numerous reasons why someone might suffer from a lack of energy. Disrupted sleep,
stress and being overweight are just some of the causes of fatigue and low energy. There are also
several medical conditions in which low energy is a symptom of a bigger issue.

We would advise you to first speak with your GP to determine when your low energy started, to
check your blood pressure and determine if any medication you were prescribed is causing these
issues.

• Then we would recommend overcoming this barrier to exercise by firstly getting

more quality sleep. Try to get at least 7 hours sleep a night and spend the hour
before sleep unwinding without blue screens. Try reading or meditating to get
better quality sleep.
• Next, look at your diet. The type and quantity of food you eat play an essential
role in determining your energy levels throughout the day. Some foods contain
nutrients that can boost your energy levels and improve your focus and moods.
These include bananas, fatty fish, sweet potato, blueberries, eggs, apples and
hummus to name a few. Try to integrate more of these into your daily diet.
• Start with gentle exercise and build your way up to faster-paced, more intense
workouts. Work with the fitness team in the gym to create a tailored fitness plan
for your age, fitness levels and health status.

4. Low Self-Confidence

Physical activity including team sports and group classes have been proven to improve
participant’s social skills and confidence. Exercise has also been linked to an increase in
motivation, positive thoughts, and overall happiness.

Physical activity can help increase your confidence – once realistic goals are set; progress is
tracked, and success measured. However, a lack of confidence can make it difficult for someone
to take the first step on the journey.

And while increasing one’s self-confidence is a process that takes time there are some simple
ways to establish healthy habits:

• Firstly, do not compare yourself to others. Your fitness goal is unique to you and
every journey starts with day one.
• Try not to dwell on past efforts and instead focus on the present. If you find the
gym intimidating, then check out our recommendations on how to reduce your
fears.
• Next, understand that the fitness team in the gym is there is help you succeed.
Work with them to set long and short-term goals. Setting goals can help you feel
in control of your fitness and allows you to create a tactical plan to reach them.
Confidence grows with success, but you need to be able to measure your progress
along the way.
• Next, start small. When you start out, your long-term goal can feel overwhelming
and unachievable. So, start with gentle exercises like walking, swimming, or a
yoga/Pilates class.
• Once you get over the initial hurdle, your willpower and motivation will get
stronger. Creating a routine, introducing some healthy lifestyle changes to your
daily life, and finding balance will ultimately bring success. And you will be
surprised at how quickly your confidence will grow.

4
5. Fear of Injury

Fear of injury is a very real barrier to physical activity, especially for anyone who has
experienced an exercise-related injury in the past. Often older people have a fear of injuring
themselves through exercise, as well as those who would consider themselves unfit, very
overweight or who already suffer from joint pain or back problems.

And we understand this fear, as humans, we try to avoid the activities that can hurt us. However,
what a lot of people do not realize is that by not exercising you are more likely to suffer an injury
or an illness in the future. So, let us look at some of the ways to overcome this barrier:

• Join a gym or fitness club where you have access to regular fitness assessments
and speak to the team about your concerns. If you have suffered an injury in the
past, make sure to speak to your GP or physiotherapist before starting a new
fitness regime.
• The fitness team will put together a tailored plan for your requirements and will
recommend the right exercises for your age, fitness level, skill level and health
status.
• If you can, get the help of a personal trainer when you start out to ensure you have
got the correct form and technique.
• Learn how to warm up and cool down properly to prevent injury, as well as
hydrate adequately to help lubricate your joints.
• Find exercises you enjoy doing. You are more likely to focus on something you
enjoy rather than worry about possible injuries if you do this.

While any type of exercise is better than none, swimming may be especially beneficial when it
comes to promoting fat loss. Just be sure to follow the FITT principle, which focuses on the
frequency, intensity, time, and type of exercise so you get a high-quality workout.

Beginner's Swimming Routine

Beginning swimmers can promote weight loss by exercising at the right intensity and choosing
appropriate stroke styles.

Routine Frequency
Women's Health Magazine (WHM) recommends swimming two to three days a week for the first
two weeks when starting a routine designed to promote weight loss. As the workout becomes
easier, increase the number of days you perform your routine.

Type of Strokes to Use

While swimmers can use any type of stroke to promote weight loss, the freestyle and breaststroke
appear to be especially effective.

Routine Frequency
Intermediate and advanced swimmers should perform their swimming routine two to three times
per week. To meet current exercise recommendations, cross-train by walking, jogging, biking, or
engaging in other forms of cardiovascular exercise an additional two to three days per week

Routine Intensity
According to the ACSM, the bulk of an intermediate or advanced swimming routine should be
performed at an intensity between 4 and 6 on a scale of 1 to 10 to promote optimal caloric
expenditure and weight loss

5
An intermediate or advanced swimming routine designed to promote weight loss should also
include a warm-up and cool-down, performed at an intensity level between 1 and 2.

Timed Routine for Intermediate to Advanced Swimmers

As with beginning swimmers, the speed at which intermediate and advanced-level swimmers
complete their strokes and the time it takes to perform this routine will vary, depending on fitness
level.

Swim Like a Fish

Whether you are a beginning swimmer, or an Olympic want to-be, swimming is a great choice for
promoting weight loss. For optimal results shedding unwanted pounds, be sure to cross-train with
other forms of aerobic exercise on the days you skip the pool.

Aquatic skills

Entries
 From a sitting position at the side of the pool, students can slide in, keeping their heads
above water. 
 From the side of the pool, students can perform a variety of entries, including a life-
jacket entry. 
 For extensions and variations, students can perform the above activities from increasing
heights, with clothing and footwear. 
Dive 
 Encourage students to experiment with different ways of checking water depth before
diving, such as using long sticks or sculling downwards feet first. 
 Discuss with students the reasons for keeping their chin tucked and entering the water
with their hands first.
 Standing in shallow water, students can practice falling forward into the water while in a
diving position.
 Students can sit at the side of the pool and repeat the forward motion of the dive, with
their chin tucked and their hands first. They can progress to diving in from a standing
position at the side of the pool.
 Throw objects into the water at varying distances and depths for students to dive in and
retrieve. 
Exits 
 Before students enter the water, they should identify obvious pool exits, such as a ladder
or steps.
 Students can practice using the side of the pool to exit the water without assistance.
 In pairs or in groups of three, students can practice assisting a per-son from the water, for
example, lifting someone into a boat. They should use one hand to grasp the wrist, with
the other supporting and lifting the victim under the upper arm (3B2).
 Using rigid or non-rigid objects, such as a stick board, rope, towel, clothing, or
kickboard, students can assist a swimmer from the pool. 

6
Treading Water
 Students can practice treading water at various depths. Using buoyant objects may assist
both their technique and their confidence.
 In pairs or small groups, students can pass a ball to each other. They can extend this
activity by: 
o keeping one hand out of the water. 
o holding both hands out of the water;
o playing flipper ball and water polo.
o carrying a piece of equipment, such as a ball or foam “noodles”, from one side
of the pool to the other as a whole group. 
o doing synchronized-swimming-type activities and sequences that emphasize
treading water;
o modifying games such as Octopus. 
Huddle (A position for two or more people floating in cold water wearing life jackets and
awaiting rescue. You put your arms over each other's shoulders so that the sides of your
chests are together. Children and elderly persons are placed in the middle)
 Discuss with students the importance of the huddle position.
 Students can practice the huddle position: 
o individually. 
o with a buoyancy aid, such as an upturned bucket, a tyre, balls, or a chilly in; 
o with others, both with and without a flotation aid. 
o in moving water, with or without buoyancy aids.  Moving water can be created
by students running or swimming around the outside of the pool to make a
current, or by rocking kayaks in the water.
 These activities can be carried out with or without life jackets. 
Swimming strokes
  Refer to existing aquatic manuals for teaching points on stroke development techniques
and learning experiences.
 Choosing from freestyle, backstroke, breaststroke, sidestroke, or survival backstroke,
students can demonstrate an efficient technique for a sustained period or distance, for
example, for two minutes or for 50 meters. When competence and confidence have
increased, gradually introduce clothing and footwear and practice survival strokes.
 Provide a range of non-instructional, fun, or co-operative games and activities, such as
candlesticks, balloon volleyball, flipper ball, water slides, tyres, foam mattresses, relays,
or rounders games, to encourage aquatic participation by all students.
 Discuss individual differences with students and highlight the need to respect others.
 Use a postbox activity for students to identify sensitivity issues and formulate solutions.
 Students could create a class code of conduct appropriate for aquatic activities.
 Encourage students to modify games or activities to suit group learning needs. 

7
References:

https://exercise.lovetoknow.com/weight-loss-exercises/swimming-routines-weight-loss#:~:text=While
%20any%20type%20of%20exercise,get%20a%20high%2Dquality%20workout.
https://exercise.lovetoknow.com/image/186147~swimming-breast-stroke.jpg
https://www.betterhealth.vic.gov.au/health/healthyliving/swimming-health- benefits.
https://health.tki.org.nz/Key-collections/Curriculum-in-action/H2O-Here-we-go/Possible-learning-
experiences/Aquatic-skills
https://www.srsd119.ca/wp-content/uploads/2017/12/IL_RL_SK_Rivers_PE_Safety_Guidelines.pdf
https://www.teacherspayteachers.com/Product/Rubric-for-One-Paragraph-Explanatory-Writing-
Assignment-3540948

Activity Sheet No. 1

Name: __________________________________ Strand: _________________________
Activity 1: Discuss in 2-3 sentences your own personal barriers while participating in any
aquatic’s activity. (25 points)
Criteria:
Mechanics - 3 points
Language Use - 2 points
Total - 5 points
A. Lack of Time
B. Family Obligations
C. Low Energy
D. Low Self-Confidence
E. Fear of Injury
Activity 2: Create your own FITT goals to maintain HRF through aquatics activity.
Frequency Intensity Time Type
(How frequent are (What is the (How long do you (What type of
you?) amount of energy have that activity?) aquatics activity?)
you give in?)

Criteria:
Creativity - 20 points
Content - 20 points
Originality - 10 points
Total - 50 points
Activity 3: Explain in 3-5 sentences of your own personal engagement in any aquatic
activity during this time of pandemic.
Criteria:
Topic Sentence - 5 points
Evidence - 5 points
Explanation - 5 points
Total - 15 points

8
9