HISTORY OF SWIMMING

Drowning from the Stone Age were found in "the cave of swimmers" near Sura dating back 2000 BC, In
1583 Nicolas NA/vnman, Cierrr-ran Professor of languages, wrote the first swimming book. Competitive
in Europe around 800, most using breaststroke, The front crawl, then called the Trudgen (freestyle) was
introduce in by John AÅhur Trudgen, copying is from Native Americans.

Swimming was part of the first modern 1896 Summer Olympic Games in Athens. In 1900 backstroke was
included as an Olympic event. In '1908, the world swimming association federation de natation was
formed. Butterfly was first a variant breaststroke, until it accepted and as a separate style in 1952

1837-The London founded the first swimming organization, the national swimming society.
1869 — The metropolitan swimming club association was formed, latter became the amateur swimming
association (asa)
1870 In the United State amateur clubs began competitive.
1896 The first modern Olympic games, Athens, Greece.
1908- The federation international de natation amateur (fina) was organized to administer swimming
competition and the governing body of swimming.
1912- Women swimming event were first included in the Olympics.
1979 The first swimming world cup

CAPT, MATTHEW WEBB first person to cross the English channel in 1875
GERTRUDE ERDELE - first woman to in the channel in 1926
MARK SPITZ — who won 7 gold medals in Munich, Germany Olympic 1972
MICHAEL PHELPS who won 8 gold medals in Beijing Olympic in 2008

SWIMMING IN THE PHILIPPINES

The American military men introduced swimming as comparative sports in the country. Through the
pioneering effort of YMCA leaders working among the American military forces, the rudiments of the
sports were impressed upon the Filipino who saw in 1907 the construction of the first swimming pool in
the county at fort McKinley YMCA.

The holding of the first dual swimming meet between the manila YMCA and the fort McKinley YMCA
in 1910 marked the 'formal inception in the Philippines that swimming as a competitive sport.

1911 First swimming championship meet was held at the American Columbian club
1912 The Filipinos participated in the second championship meet.
1913- First far eastern games held in Manila, Philippine team won the championship against china and
japan.
1920 — Swimming was included in physical education. UP & PVVU first school to have swimming
pools and to include swimming as part of the curriculum.
1931- Womens swimmers competed in national women's championship meet at the Rizal Memorial pool.

Philippine Amateur Swimming Association (PASA) — launched a relatively-well-rounded and

systematic program of development for the purpose of reinforcing the Philippines against the challenges
from other countries.
Conrado Benitez — emerged as the rnost outstanding Filipino swimrners.
Teofilo Yldefonzo — recognize as the greatest Filipino swimmers.
What is SWIMMING?
• In recreation and sports, the propulsion of the body through water by combined arm and leg
motions and the natural flotation of the body.
• as an exercise is popular as an all-around body developer and
is particularly useful in therapy and as exercise for physically handicapped persons.
• The sport or activity of moving through water by moving your arms and legs
• Consists of repeating a specific body motion or swimming stroke to propel that body forward.

SWIMMING OR AQUATICS ACTIVITIES

Recreational Swimming — where the swimmers enters the water merely for enjoyment.
Competitive Swimming -- is swimming with the goal to maximize performance, usually the speed of
swimming. Generally considered to be a race against the clock
Endurance Swimming pits the swimmers against of the most dangerous passages of open water in the
world. The most famous endurance swim is the cross-channel swim.
Occupational Swimming a number of people enter the water and swim as part Of their works.
Synchronized Swimming an art form 01 rhythmical water activity that is performed in a definite pattern
and usually done to the accompaniment of music or narration

VALUES OF SWIMMING

1 Recreational values -swimming has become a popular form of recreation not only to members families
but all kinds of people of all walks of life. Learning to swim prepares the individual to other aquatic
activities such as scuba diving canoeing, motor boating, water skiing, sailing, fishing and other water
games
2 Competitive Values -- Man is naturally competitive. Ho likes to/ complete against other.
3. Physiogical values -- swimming benefits much the cardio vascular system since it develops endurance
aside from the strength of body muscles. It also contributes to the development and proper maintenance of
the vital organs of the human body.
4. Safety values -- sea tragedies' caused by storm and typhoons loses man lives. The ability to swim is a
prime importance to safety against possible mishap or tragedy.
5. Therapeutic values — people who have physical and mental disabilities like paralytic, victims of
cerebral palsy, the crippled and the injured may find help swimming as an outlet and physical exercises
they need for the improvement and recovery.

SWIMMING BENEFITS

1 Health -- swimming is considered as a form of exercise. It is healthy form of activity in which every
part of the body is exercised.
2 Fitness -- through active participation both normal and handicapped persons, physical fitness can be
approved. It improves stamina and coordination, it exercises more muscle group than other sports; it gets
your heart and lungs working more efficiently.
3. Safety — is absolutely essentials that one should learn to swim so that In an emergency, one can reach
the shore or keep afloat in the water until help arrives.
4 Recreation -- swimming is pastime that can be enjoyed all year round. It opens the door to many
recreational aquatic activities, including a change of pace from daily life, which offers enjoyment and
relaxation -- a need in today's tense and a routine life.
5 Social swimming is one of the most popular family sports provide a means increasing family ties and
getting along with others.

RULES AND SAFETY MEASURES IN THE USE OF THE SWIMMING POOL

1. Use Proper attire for swimming.

2. Remove all jewelry and accessories.
3. Take a shower before swimming.
4. Walk through the foot bath before entering the pool area.
5. Use designated places for personal necessities.
6. Observe proper decorum while in and around the pool area, even in the shower room.
7. No eating is allowed around the pool.
8. Split in gutter at the sides of the pool and not in the water.
9. Running around the pool is not allowed.
10. Person with infectious disease like col, sore eyes, wounds and cuts are not allowed to the pool.
SWIMMING EQUIPMENTS

HEAD CAP KICK BOARD NOSECLIP GOOGLES PULL

BUOYS

`EAR PLUGS HAND PADDLES MEN’S TRUNKS WOMEN AND

MEN SWIM WEAR

FUNDAMENTALS SKILLS IN SWIMMING

1. BREATHING
Bobbing/Bubbling is a process of raising the head from beneath the surface and then submerging
again in rhythmical pattern. To take air through the mouth above the surface of the water and breath out
the air through the nose under water.
Breathing under water is popularly known in “Bubbling” technique. The technique of bubbling
helps swimmers to breathe properly. When you swim, you inhale through your mouth when your face is
above water and exhale through your mouth or nose when your face is underwater. Beginners often panic
during the underwater phase and hold their breath. By exhaling a steady stream of bubbles as you swim,
you can avoid this type of tension and focus on performance.
You can perform exercises to grow more comfortable breathing bubbles underwater and work on
your technique. Bobbing, where you sink underwater and slowly exhale a stream of bubbles through your
nose and mouth, is a way to grow familiar with breath control. When you return to the surface, inhale and
then sink back into the water and exhale again.
2. FLOATING
To sustain the body position with little or no movement. Anything with a higher density than
water will sink in water. The human body is, by weight, roughly two-thirds water. This means your
density is similar to that of water. Thus, you shouldn’t have to do much, if any, work to float on top of the
water.

TYPES OF FLOATING
Anything with a higher density than water will sink in water. The human body is, by weight, roughly two-
thirds water. This means your density is similar to that of water. Thus, you shouldn’t have to do much, if
any, work to float on top of the water.
• Supine Floating
• Prone Floating
• Star Fish Floating- The starfish float is a basic swimming technique. To do so you float on your
back or on your chest in a horizontal position with the arms and legs spread apart. Basically, once
you have mastered this swimming technique, you could theoretically float forever in this position
on your back. Having the legs and arms spread apart
gives your body additional stability
while floating in the water.
• Jelly fish Floating- The jellyfish float, also known as the survival float, is a critical part of water
safety. This float is aptly named for its proper execution, as it looks like a jellyfish bobbing
in the water. The technique is quite straightforward. Standing in waist-deep water, the swimmer
takes a deep breath, puts his face in the water, arms hanging down, and allows the water to
support the body.
• Mushroom Floating- This will enable you to realize that even though your feet are not touching
the ground, you will still be able to float up to the surface effortlessly. By doing so, hopefully it
does helps to increase your confidence in the water. To test out sinking back down, all you have
to do is exhale while being rolled up. You will realize that you start to sink due to your lungs
getting emptied. This shows us that your lungs serves as the buoys of your body.
• Sculling
 A technique for moving through the water or staying horizontal/ vertical using ONLY the arms
and hands. Sculling is another basic swimming technique. Basically you float in an upright position with
your head above water and with your arms extended sideways at shoulder level. You use quick sweeping
movements of your arms at the water surface to stay afloat.
• Treading
A skill using arm and leg movements to stay stationary and vertical with the head out of
the water. The whip kick or rotary kick should be used.

3. Gliding
To move smoothly and continuously under water. Arrow-like-position as the body moves thru
water with no leg action. The stage in a stroke after the power phase when the body keeps moving
without any swimmer effort.
Back Glide- A technique for moving the water in a supine position.
Prone Glide- A stationary, face-down position in the water.
4. Arm Action
• Under Arm Recovery Stroke- These are strokes in which the arms do NOT come out of
the water on the stroke. These are strokes that you would want to use
to save yourself.
• Arm Recovery --- Swinging the arm above surface up to the initial start in the pool.
• Out of Water Recovery Stroke- These are strokes in which the arms DO come out of the
water on the stroke. These are strokes that are more fatiguing and you would NOT want
to use them to save yourself.
5. Kicking
is the part of stroke performed by legs and feet.
• Scissor kick- A skill using arm and leg movements to stay stationary and vertical with the
head out of the water. The whip kick or rotary kick should be used.
• Flutter Kick To move the legs alternately downward, originating from the hips down to
the toes which are slightly pointing toward or inward, while the knees and ankles are held
flexible.
• Frog Kick This kick is a swimming action sometime used by scuba divers when they are
swimming near a soft silty seabed or lakebed which they do not want to stir up damaging
the visibility.
• Dolphin Kick -A swimming kick used mainly in butterfly in which the legs are extended
straight back and moved up and down in unison with a slight bend in the knees on the
upward movement.

COMPONENTS OF SWIMMING STROKES

1, Body Position this refers to streamlined body, with the upper slightly higher than the legs
2. Arm Pull -- alt the arms strokes have three parts
a. Catch entry on the water
b. Putt -- accelerated press on the water
c. Recovery bongs the erm bea to the starting position
3. Kick it basically starts from the hips and thighs It aims to push water backward, not to plash water Into
the air. Just "boil' it have toes slightly pointed
4. Breathing a continuous exchange of air; whether the head is above or below, the water is necessary.
5. Timing -- right timing when and how to breathe, pull and kick, which is critical in the execution of
each stroke.

COMPETITIVE SWIMMING

The competitive swimming's governing body is The Federation de Natation Amateur IFINA) and there
are four swimming disciplines regulated by it, swung aver different distances.

1. Freestyle refers to "any style", and in competitive swimming places restriction what action the
competition use, except during the freestyle portion of medley
swimming. In practice, almost all freestyle events are swung using front crawl. Events are held distances
of 50m, 100m, 200m, 400m, 800m, 1500m.
2. Butterfly events require that the swimmer's action retain bilateral symmetry (the left side of the body
has to do the same as the right) events are held at distances of 50m, 100m, and 200m.
3. Breaststroke from which the butterfly stroke involved, places the swimmer's hand must be pushed
forward together from the breast and the elbow must remain under the water. it is the slowest stoke in
competitive swimming. Events are held at distances of 50m, 100m, and 200m. This stroke, as well as
butterfly requires great shoulder strength
4. Backstroke places no symmetry restriction, but swimmers must lay on their back
at all time except during turns to perform the stroke. Back stroke is performed, in
essence as an inversion of the crawl. Events are held at distances of 50m, 100m, 200m.

COMBINATION EVENTS IN COMPETITIVE SWIMMING

• Relay, where a number of swimmers swim sequentially. Events are held at distances of 4x50rn
freestyle, freestyle, and 4x200m freestyle.
• Individual Medley, where on swimmer swims, butterfly, backstroke,
breaststroke, and freestyle in this order. Events are held at distance of 100m,
200m, and 400m.
• Medley Relay where four swimmers swim backstroke, breaststroke, butterfly and freestyle in this
order. Events are held at distances of 4x50m medley, 4x100m medley, and 4x2C)Orn medley.

OFFICIALS
A. REFEREE (1) — shall have full control and authority over all officials.
B. Judges of Stroke (4) — shall ensure that the rules related to the style of swimming designated for the
event are being observed. Located on each side of the pool
C. Starters (2) — shall have power tcj decide whether the start is fair. Have full' control of the
competition from the time the referee turns the competitors over to him
D, Chief Inspector of Turns (2, at each end of the pool) shall received the reports from the inspectors of
turns if any infringement occurs.
E. Inspector of Turns (1 at each end of each lane) shall ensure that the competitors comply with the
relevant rules for turning, commencing from the beginning of the last arm stroke before touching and
ending with the completion of the first arrn stroke after turning.
F. Chief Recorder (1) — is responsible for checking result from computer printouts or from results of
times and placing in each event.
G. Recorder (1) — shall control withdrawals after the heats or finals, enter results on official forms, list
all new records; established and maintain scores where appropriate
H, Clerk of Course (2)
l. False Start Rope Personnel
J. Announcer (1)

DIFFERENT STROKES IN SWIMMING

Swimming Stroke 1 The Crawl, or Freestyle

The technique involved in 'this swimming stroke is pretty simple. You float on your belly in the water,
and propel yourself by rotating your arms in a windmill motion, and kick
your legs in a fluttering motion. The hardest part of this swimming technique is the coordination of the
breathing while performing the strokes, since the face remains in the water almost all the time

Swimming Stroke # 2 The Backstroke

The 10/ stroke is akin to the crawl, except that you float on your back in the water. The arms are moved in
similar alternating windmill motion, and the legs; a kicked a similarly fluttering motion. The two basic
techniques of a correct backstroke are moved with equal force, or else you will find yourself swimming
off towards one side. Two, float the body should be rolled from one side to the other , so that the arms
extend to their utmost reach, to propel you by catching enough water.

Swimming Stroke # 3 The Breaststroke

-this swimming technique involves a pattern wherein the body bobs upwards and
downwards as propel yourself forward the water. The breaststroke is a difficult swimming technique, and
should not be chosen if you are just beginning to learn swimming. Basically, this swimming stroke
involves pulling your arms through the water, As you bob up and breathe, and tthen kicking with you legs
as you bob down and glide forward. The arm pulling and the leg are done alternately.

Swimming Stroke # 4 The Butterfly Stroke

Similar to the breakstroke , the butterfly is a also difficult swimming technique, and not advocated for
beginning learners, since it involves a fair amount of strength as well as precise timing. While performing
this stroke, the legs should be moved together akin to the movements of a dolphin’s tail, the arms should
also be moved together pushing the water downwards and then backwards, while the torso moves forward
in an undulating manner.
 Republic of the Philippines
Department of Education
Region IV-A
SCHOOLS DIVISION OF QUEZON PROVINCE
DR. MARIA D. PASTRANA NATIONAL HIGH SCHOOL

Name: _________________________ Date of P.E

Grade & Section: _________________________ Score: _____________
Module no. 1: Activity No. 1
Basic Aquatics or Swimming
Answer the following:

I. ENUMERATION
1-5 Types of Floats
6-10 Swimming or Aquatics Activities
11-15. Fundamentals Skills in Swimming
16.20. Swimming Strokes

II. ESSAY (5 points each)

1. In your understanding, how does swimming help our health?
2. Which of the following is the most important benefit of swimming? Health, Fitness,
Safety, Recreation, or Social Swimming?
 BASIC AQUATICS – FLOATS AND STROKES
The ability to float in water is a basic skill that allows swimmers to rest while staying in the
water. It also is a critical survival skill for swimming in open water. For this reason alone, it is
often one of the first techniques taught to young swimmers. While different floating
techniques can be used, the keys to all of them are relaxation and economy of motion.
Horizontal Survival Float
The horizontal survival float is the most energy efficient floating position, and is used when
the swimmer anticipates being in open water for an extended time. Lie face down on the
water's surface, similar to the position a skydiver assumes during free fall. Extend your arms
to your sides and bend the elbows so your hands are forward and within a foot of your head.
Spread your legs apart to offer the most surface area to maximize buoyancy. To breathe,
exhale while using your arms to push down on the water as if you were pressing yourself off
the ground. Lift your head up and back to clear the water's surface and take a breath. Lower
your head until your face is submerged.
Vertical Survival Float
The vertical survival float is also used for survival situations, and is typically used by swimmers
with lower body fat who are not buoyant enough to stay near the water's surface using the
horizontal survival float. Imagine you are standing in the water with your head near the
surface. Keep your elbows bent, with your arms out to your side and slightly in front of you.
Cross your feet at the ankles to keep them from moving. With a full breath of air, you will only
sink a few inches below the surface of the water. Gently thrust your hips forward, then
backward, to propel yourself up to where your mouth just breaks the water's surface. Exhale
sharply and quickly take a full breath. You will sink below the surface again. Other than the
hip thrusts, there is no movement in this floating technique.
Back Float
The back float is commonly used by recreational swimmers for short periods of rest. With a
slightly arched back, lie on the surface of the water as if you were lying on a firm mattress.
Keep your arms to your side and move them back and forth in small circles to keep your
upper body on the surface. If you find your legs sinking, use small kicking movements to keep
them near the surface.

Front
Beginning with your chest, this part of your body is essential in swimming, particularly during
the breaststroke and butterfly because of the undulating movement of these strokes. Your
core is essential in synchronizing your upper-body and lower-body movements, but it does
much more than that. Your abdominal muscles make your body more streamlined in the pool,
which reduces drag. Furthermore, they prevent you from overarching your back during the
freestyle.
Back
Maintaining your streamline position is essential for forward propulsion. The main ways to do
this is through a horizontal body position and fluid hip roll. Your back needs to have a neutral
spine with your head just at the surface and eyes focused straight down. This position brings
your shoulders, upper back and glutes out of the water. In every stroke you swim, your body
uses your latissimus dorsi, spinal cord support muscles, trapezius and rhomboids
What Are the 4 Types of Swimming Strokes?
Even if you haven't done any competitive swimming, you might have heard of the 4 main types
of swimming strokes: freestyle, backstroke, breaststroke, and butterfly. Each stroke has its own
unique approach, using the arms, legs, and torso differently.
1. Freestyle
Also known as the front crawl, freestyle is the fastest and most efficient competitive swimming
stroke. Often referred to as a long-axis stroke, the technique for swimming freestyle is
maintaining a fully horizontal, face-down position. The head remains in a neutral position
except for each time the swimmer takes a breath. The arm stroke and body position work in
tandem with the body rolling gently from one side to the other along with the arm that is
pulling out of the water for a full stroke and taking a breath. Finally, swimmers get a great deal
of power from the flutter kick, which involves a continuous up and down kicking motion with
pointed toes that elongate the body in the water.

2. Backstroke
The backstroke is the only stroke not performed facing downward. This stroke is another long-
axis stroke that uses many of the same principles and body positioning as the front crawl or
freestyle but performed on one’s back. With the swimmer’s face looking up at the sky or ceiling,
it’s essential to maintain head and hip alignment or else the hips will drop and the swimmer will
lose proper position, speed and efficiency. The arm pull is the reverse of the freestyle, focusing
on the thumb exiting the water first and the pinky entering the water first, slicing the water.

3. Breaststroke
The basic principle behind swimming the breaststroke is summed up in the mantra: pull,
breathe, kick and glide. One of the most important aspects of understanding breaststroke,
performed in a face-down position, is the glide, which takes place at the beginning and end of
each stroke cycle. The arm pull features four phases: glide, outsweep, insweep and recovery,
while the leg motion is similar to a frog’s kick. Kids and beginner breaststroke swimmers
frequently use kickboards and other teaching tools to fine-tune their practice.

4. Butterfly
Many swimmers look in awe at butterfly swimmers, wondering how to do butterfly stroke with
such ease and grace. It’s a complex stroke that requires coordination, strength and practice. In
a face-down position, the swimmer starts with their head in a neutral position, their arms
shoulder-width apart and their palms facing down. The swimmer pulls both arms down, out and
over the surface of the water simultaneously while performing a dolphin kick with both legs
together.

HOW TO FLOAT IN WATER FOR BEGINNERS

1. Take Up More Space

Water can hold you, but you need to do your part so the water can do its job. You can’t float if
you’re curled together or wrapped up. Stretch out your arms and legs as far as possible, and try
to distribute your weight across the water. The more you spread out your weight, the easier it
will be to float.

2. Tilt Your Head Back

Many people struggle to float because they want to see what’s going on with their chest and
feet. By tilting your chin down toward your chest, you’ll most likely cave in your chest and sink.
Instead, you should tilt your head back so it’s in line with your spine and you’re looking straight
up while lying on your back.

3. Use Correct Posture

Slouching and rolling your shoulders forward will lower your center of gravity and make your butt
sink. Roll your shoulders back and make sure your chest is open.
When we’re teaching small children, one way we help them do this is by telling them to point
their belly button to the sky. Imagine a thread tied to your belly button and that someone is
pulling it straight up out of the water.
4. Take a Deep Breath
Your lungs are like two giant balloons. With the right body posture, you are able to completely fill
your lungs to capacity, and they will help you float.
Once you get floating, take deep breaths from your diaphragm. An easy way to tell if you’re
breathing from your diaphragm is to practice on the ground first. Place one hand on your upper
chest and the other just below your rib cage and breathe. Try to make it so your lower hand,
near your stomach, moves up and down with each breath, while your upper hand stays as still
as possible.

5. Relax
Tense and tight muscles don’t float as well as relaxed ones and is one reason why you sink
when you try to float. If you’re fighting against the water, you’ll never give it a chance to support
your body. If you find that you’re stressed and your heart is racing, do something else. Come
back to floating when you are calm.

6. Tip Your Fingers out of the Water

Some people find that they’re able to start floating, but after a few seconds, they have to kick or
move their feet just a bit to avoid sinking into the water. If this is you, don’t worry, you are one
simple trick away from consistently and comfortably floating.
 Republic of the Philippines
Department of Education
Region IV-A
SCHOOLS DIVISION OF QUEZON PROVINCE
DR. MARIA D. PASTRANA NATIONAL HIGH SCHOOL

ACTIVITY #2 FOR AQUATICS – BASIC SWIMMING

Instruction: Answer the Following questions. You may rely on the given handouts of the subject teacher.

NAME: ______________________________ SECTION:

___________________

1. EXPLAIN THE IMPORTANCE OF FLOATING STYLES AND TECHNIQUES IN SWIMMING (5PTS)

2. IN YOUR OWN WORDS, EXPLAIN THE PROCEDURES AND TECHNIQUES ON HOW TO FLOAT IN
WATER. (5PTS)

3. EXPLAIN WHAT IS THE USE OF DIFFERENT SWIMMING STROKES IN THE APPLICATION OF BASIC
SWIMMING. (5PTS)

4. AS A STUDENT WHAT IS THE IMPORTANCE OF HAVING RECREATIONAL ACTIVITIES SUCH AS

AQUATICS OR SWIMMING ACTIVITIES IN YOUR HEALTHY LIFESTYLE?