Republic of the Philippines

DEPARTMENT OF EDUCATION
Region I
Division of Ilocos Sur

SELF LEARNING

HOPE 4 12
KIT IN

LESSON TITLE:

GETTING FIT AND HAVING FUN THROUGH

AQUATIC ACTIVITIES (SWIMMING)

Developed by: 3

Writer: Cecilia D. Saldua, MT II 2

Reviewers: Joel T. Pilotin, EPS – MAPEH

Charley R. Barcelona , T II

Lay-out Artist: Charley R. Barcelona, T II

Administrators: Jorge M. Reinante, SDS

Nestor C. Heraña, ASDS
Maria Salome R. Abero, CID Chief
Jowell T. Pilotin, EPS- MAPEH
 The pandemic that we are experiencing totally changes our lifestyle. It prohibits us
from going out and enjoy life in the out of doors. Active lifestyle shifted to sedentary lifestyle
thus weakens our body resistance against diseases.
This self-learning kit is designed to help you achieved a healthy lifestyle through
undergoing different activities suited in the “new normal” situation. We must continue to
engage in different activities that could help boast our immune system. The current situation
prohibits your teacher in closely monitoring your progress. As a responsible learner you must
have to continue to learn and follow the instructions given in this module to achieve our goal
of maintaining and promoting a healthy lifestyle. You are expected to do the activities given
in this module. If you have queries about the instructions or activities, feel free to contact
your teacher via online platform of SMS. Learn at your own pace but make sure that you
can finish all the activities at the given time. Learning is fun! Enjoy the activities given.

MOST ESSENTIAL LEARNING COMOETENCY:

Sets FITT goals based on training principles to achieve and/or maintain HRF.
PEH12FH-Ii-j-7

OBJECTIVS OF THE LESSON

At the end of the lesson, you are expected to:
1. Identify different skills use in swimming.
2. Discuss the benefits of swimming in maintaining health related fitness.
3. Create and perform a fitness plan on swimming applying the FITT goals.
 Let’s find out if you can still recall what you have learned in
the previous module. I want you to answer the following
questions.

Identify the word/s describe on the following statements. Write your answer in your
answer sheet.
1. This is an activity that allows an individual to relax and rejuvenate.
2. Recreation was derived from the Latin word recreare which means
3. It is an organized activity done during one’s free time for his/her own personal
reasons, where an interaction between man and an element of nature is present.
4. According to Clyne R. Jensen a day can be divided into three parts. What do we call
the time spent for biological needs?
5. These are the type of people who enjoyed joining recreational activity. They won’t
enjoy if the merely watch the activity.

Activity 1: Alphabet Workouts

Spell out your FULL NAME and COMPLETE the activity listed for each letter. For a
greater challenge include your MIDDLE NAME and DO each one TWICE.

A 30 Stationary jog K 30 Front kicks U 30 Stationary jog

B 30 Front kicks L 15 Stationary sprinting V 30 Front kicks

C 30 Jumping jack M 10 Push-ups W 30 Jumping jack

D 20 Mountain Climbing N 20 Mountain Climbing X 20 Mountain Climbing

E 15 Squat jumps O 30 Stationary jog Y 15 Squat jumps

F 30 Front kicks P 15 Lunge jumps Z 10 Push-ups

G 15 Lunge jumps Q 15 Lunge jumps

H 30 Stationary jog R 30 Stationary jog

I 15 Box jumps S 15 Box jumps

J 15 Stationary sprinting T 15 Stationary sprinting

Source: Adapted http://www.pecentral.org/ retrieved June 2, 2020.

(Note: If you have health issues and you are not capable of doing this activity please do not
do it.)
 Swimming as a form of Recreation and Sports
The current situation prohibits us from going into the recreational centers but
this should not hinder us from doing recreational activities. We could use the
available resources in our places. If you are leaving near bodies of water, you could
go there once in a while to swim for fun and exercise. If not, there are available
portable pools nowadays you could use it as a substitute. What is important is, you
will have fun and at the same time exercise. Let’s start!
What is swimming?
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. Swimming as an
exercise is popular as an all-around body developer and is particularly useful in therapy and
as exercise for physically handicapped persons. It is also taught for lifesaving purposes. It is
almost for all ages. Almost for all bodies of water. Almost for everyone.
Can be used for:
a. Fun and Recreation b. Relaxation

c. Sports
d. Saving lives (Rescue)
HISTORY OF SWIMMING
Archaeological and other evidence shows swimming to have been practiced as early
as 2500 BCE in Egypt and thereafter in Assyrian, Greek, and Roman civilizations. In Greece
and Rome swimming was a part of martial training and was, with the alphabet, also part of
elementary education for males. In the Orient swimming dates back at least to the 1st
century BCE, there being some evidence of swimming races then in Japan. By the 17th
century an imperial edict had made the teaching of swimming compulsory in the schools.
Organized swimming events were held in the 19th century before Japan was opened to the
Western world. Among the preliterate maritime peoples of the Pacific, swimming was
evidently learned by children about the time they walked, or even before. Among the ancient
Greeks there is note of occasional races, and a famous boxer swam as part of his training.
The Romans built swimming pools, distinct from their baths. In the 1st century BCE the
Roman Gaius Maecenas is said to have built the first heated swimming pool.
The lack of swimming in Europe during the Middle Ages is explained by some
authorities as having been caused by a fear that swimming spread infection and caused
epidemics. There is some evidence of swimming at seashore resorts of Great Britain in the
late 17th century, evidently in conjunction with water therapy. Not until the 19th century,
however, did the popularity of swimming as both recreation and sport begin in earnest.
When the first swimming organization was formed there in 1837, London had six indoor
pools with diving boards. The first swimming championship was a 440-yard (400-metre)
race, held in Australia in 1846 and annually thereafter. The Metropolitan Swimming Clubs of
London, founded in 1869, ultimately became the Amateur Swimming Association, the
governing body of British amateur swimming. National swimming federations were formed in
several European countries from 1882 to 1889. In the United States swimming was first
nationally organized as a sport by the Amateur Athletic Union (AAU) on its founding in 1888.
The Fédération Internationale de Natation Amateur (FINA) was founded in 1909.

Competitive Swimming
Internationally, competitive swimming came into prominence with its inclusion in the
modern Olympic Games from their inception in 1896. Olympic events were originally only for
men, but women’s events were added in 1912. Before the formation of FINA, the Games
included some unusual events. In 1900, for instance, when the Games’ swimming events
were held on the Seine River in France, a 200-metre obstacle race involved climbing over a
pole and a line of boats and swimming under them. Such oddities disappeared after FINA
took charge. Under FINA regulations, for both Olympic and other world competition, race
lengths came increasingly to be measured in metres, and in 1969 world records for yard-
measured races were abolished. The kinds of strokes allowed were reduced to freestyle
(crawl), backstroke, breaststroke, and butterfly. All four strokes were used in individual
medley races.
Equipment Used in Swimming
1. Swimsuit. It's obvious that you'll need a proper swimwear.
2. Goggles allow you to see underwater, important in crowded pools or for lap
swimming when you need to see turns, walls and barriers.
3. Swimming Cap
4. Fins, Paddles and Boards.
Before you swim, you must have to do the following Pre-Swim Warm-up
movements to avoid injuries.
 1. Do simple stretching and exercises.

2. Going into the water

Do not go immediately into the water after the exercise. Instead, sit at the
edge of the pool or any body of water for a minute with your legs into the water.

BASIC SKILLS IN SWIMMING

I. Blowing bubbles/Breathing

Basic Breathing Drills

1. In shallow water, hold your breath, then crouch down so that your head gets under
water. Hold for some seconds, then stand up/head up.
2. Same as drill #1 but exhale under the water through the nose so that you blow
bubbles.
3. Same as drill #2, except that you now blow bubbles both out of your nose and
your mouth.
4. In shallow water, crouch so that the water surface is between your nose and your
mouth. Now practice inhaling through the nose above the water and exhaling
through the mouth under water.
5. In shallow water, submerge your face and blow bubbles out of the mouth, nose or
both. The grab the border of the pool and try to get into a horizontal position face
down while still blowing air out of the mouth and nose.
6. Still in shallow water, bob so that your head rhythmically goes in and out of the
water. Exhale while your head is submerged and inhale while your head is
emerged.

1. 2
 3 4.

II. Gliding
Gliding through water is a basic skill to master before you consider kicking and
paddling. Gliding helps you to get used to the sensation of moving through the water
headfirst. Try gently pushing off the side of the wall of the pool with your arms stretched out in
front of your head. Keep your head face down in the water and glide until you slow down.

III. Floating
Before you start kicking and stroking, first learn to float in the water. Floating helps
you to get used to the habit of moving through water properly. It also helps to keep your
body on the surface of the water. Our body experiences a vertical buoyant force when
immersed in water and floating helps to keep your body in a horizontal position. Floating is
important because if you accidentally fall in the water you will be able to float on the surface
till you are rescued. Floating also helps the swimmer to conserve energy, which reduces the
chances of drowning from physical fatigue.
TYPES OF FLOATING
1. Horizontal Survival Float
(backfloat) a floating position on
one's back with arms extended out to
the sides and face upward.
 2. Deadman's float
Lying on the prone (face down in water) with minimal leg movement and staying afloat with
the natural buoyancy. Lift the head to breathe only then back to floating. This style is only to
stay afloat and to rest.

3. Starfish float
This float is the most relaxing of all. Once maintained it
takes little effort to keep afloat--it's even possible to doze
off if the water is calm.

4. Jelly fish float

Holding the ankles with the hands. Dangle
head and upper body downward, letting the water
buoy you. Relax in this position at least ten
seconds.

5.Turtle Float the knees are

raised to the chest and encircled
by the arms.

6.Drownproofing
In the Drownproofing survival technique,
the subject floats in a relaxed, near-
vertical posture, with the top of the head just above the surface. This is commonly used in
adult special military training.

IV. Treading water

Water treading is an aspect of swimming that involves a swimmer staying in a vertical
position in the water while keeping his or her head above the surface of the water.
It is a combination of an eggbeater kick and sculling.

V. Kicking
Kicking provides propulsion through the water. Once you are comfortable with
floating, kicking is the logical next step. Kicking is also used in treading water, which is the
process of remaining in one place while keeping your head above the water line. Many
coaches use kickboards, or flat flotation devices made of foam or plastic, to support the
swimmer’s body. A kickboard allows you to focus solely on your kicking technique without
worrying about staying afloat.
VI. Coordination is defined as the proper movements, accurately controlled in direction,
properly regulated in force, and intertwined in a sequential order for the most efficient action
as willed by the swimmer.
VII. Strokes
Strokes are the arm movements used to pull the body through the water. Each stoke
uses different body positioning, breathing techniques and arm movements. The four
competitive swimming strokes are:
1. Freestyle it is also called front crawl. This is the most popular stroke and the easiest for
beginners to learn. It is a simple flutter kick and windmill arm motion, like the backstroke,
only on your belly. The most difficult part is coordinating the breathing since your face is
in the water most of the time. This is the fastest of the competitive swimming strokes.
Body Movement
The front crawl is swum in a horizontal position on the chest. The body rolls from side
to side, always turning to the side of the arm that is currently pulling in the water. The head
remains in a neutral position, face down, except when breathing.

Arm Movement
The arms move continuously and alternately. While one arm pulls underwater from
an extended forward position down to the hip, the other arm recovers above the water, from
the hip to the extended forward position.
Leg Movement
The legs perform fast, compact movements, alternating up and down with outstretched feet
(flutter kick).
Breathing
To breathe, the swimmer turns his head to the side during the arm recovery until the mouth
is above the water surface. The swimmer breathes in quickly, then turns his head back
down. The exhalation begins as soon as the mouth is under the water surface again and
continues until the next breathing arm recovery.
2. Breaststroke is often the first stroke taught to beginners because you can swim
breaststroke while keeping your head above water. It
is the most popular swimming stroke of all and is the
slowest of the competitive swimming strokes.
Body Movement
The breaststroke is swum in a prone position.
The body moves from a horizontal position during a
short, streamlined glide phase to a more inclined
position during the arm recovery phase.
Arm Movement
The arm movements are simultaneous and symmetrical. As the arms are pulled
backward underwater, the hands create an arc, moving from a forward extended position to
a position below the chest. During the arm recovery, the hands move in a straight line from
the position below the chest to the extended forward position.
Leg Movement
 The legs execute a symmetrical whip kick. First, the legs are fully extended at the
end of the glide phase. The feet then move toward the buttocks during the leg recovery.
Finally, during the propulsive phase of the kick, the feet move outward and backward from
the buttocks, then inward and backward, to return to the fully extended leg position.
Breathing
Breathing occurs at the end of the underwater arm pull, when the hands move under
the chest and the head and chest move above the water surface.

3. Butterfly Stroke is the second-fastest swimming

stroke and is quite exhausting. The butterfly
stroke is one of the more difficult strokes to learn.
You have to master the unusual movements of
the body undulation, as well as the dolphin kick
and the not-so-obvious arm stroke.
Body Movement
The butterfly is swum in a prone position. The body executes a wave-like undulation,
where the chest and the hips move up and down in the water in a specific order. The
undulation starts at the head, and the chest, hips, and legs move in sequence.
Arm Movement
The arm stroke is symmetrical, where the hands trace an hourglass pattern
underwater, moving from an extended forward position to below the chest and then to the
hips. The hands exit the water at the hips and then circle forward above the water until they
are extended forward again.
Leg Movement
The legs do a dolphin kick. They are held together and move up and down
symmetrically with the feet extended.
Breathing
Breathing occurs during the arm recovery in a breathing stroke cycle, where the head
and chest are lifted above the water to allow breathing.
4. Backstroke
The backstroke is the only one of the four competitive strokes that is swum on the back.

THE BENEFITS OF SWIMMING

 Swimming is a great workout because you need to move your whole body against
the resistance of the water. Swimming is a good all-round activity because it:
1. keeps your heart rate up but takes some of the impact stress off your body
2. builds endurance, muscle strength and cardiovascular fitness
3. helps maintain a healthy weight, healthy heart and lungs
4. tones muscles and builds strength
5. provides an all-over body workout, as nearly all of your muscles are used during
swimming.
Other benefits of swimming
Swimming has many other benefits including:
1. being a relaxing and peaceful form of exercise
2. alleviating stress
3. improving coordination, balance and posture
4. improving flexibility
5. providing good low-impact therapy for some injuries and conditions
6. providing a pleasant way to cool down on a hot day.
7. being available in many places – you can swim in swimming pools, beaches, lakes,
dams and rivers. Make sure that the environment you choose to swim in is safe.

Swimming is a great workout because you need to move your

whole body against the resistance of the water. It allows an
individual to engage in this activity for a longer period because
of its cooling effect. It is a good all-round activity that could be
enjoyed by people of all ages. This could be done for fun,
relaxation, sports and saving life.

LET’S GET PHYSICAL!!!

DIRECTION: Make your swimming training plan following

the format below. Place it in a one whole sheet of pad
paper.

Figure Basic
1 Skills in Frequency Intensity Time
Swimming (How Often) (How Hard) (How Long)
 A. MODIFIED TRUE OR FALSE: Write TRUE if the statement is correct if FALSE pick
out the word that makes the statement wrong and write it in your answer sheet then
the correct word beside it. (2pts each)
1. Swimming is the propulsion of the body through water by combined arm and leg
motions and the natural flotation of the body.
2. In Greece and Rome swimming was a part of martial training and was, with the
alphabet, also part of elementary education for both males and females.
3. The first swimming championship was a 400-yard (400-metre) race, held in Australia
in 1846.
4. Olympic events were originally only for men, but women’s events were added in
1912.
5. In order to practice breathing crouch so that the water surface is between your nose
and your mouth. Now practice inhaling through the nose above the water and
exhaling through the mouth under water.
6. Kicking is an essential skill in swimming because it helps the individual conserve
energy. You must have to relax for you to stay above the water.
7. Treading water is also used in kicking, which is the process of remaining in one place
while keeping your head above the water line. Many coaches use flat flotation
devices made of foam or plastic, to support the swimmer’s body.
8. Coordination is defined as the proper movements, accurately controlled in direction,
properly regulated in force, and intertwined in a sequential order for the most efficient
action as willed by the swimmer.
9. Persons with disabilities cannot participate swimming competitions.
10. Swimming is one the best exercises because it involves almost all parts of the body.
It allows the individual to work out for a longer period because of its cooling effect.

B. ESSAY
If you were to choose, what recreational activity would you like to engage the
most and why? (3-5 sentences)

https://www.britannica.com/sports/swimming-sport
https://woman.thenest.com/monofin-technique-8573.html
https://www.dictionary.com/browse/back-float
https://www.enjoy-swimming.com/swimming-strokes.html

Review/Motivation

1. To refresh
2. Recreation
3. Outdoor recreation
4. Existence time
5. Active type

Application
Week 1

Frequency Intensity Time

Activities/Basic (How Often) (How Hard) (How Long)
Skills in Swimming
Warm up Exercises Before every work 8-16 repetitions 5 minutes
out
Breathing 3 times a week 8 repetitions 2 – 5 minutes
Gliding 3 times a week 16 repetitions 10 minutes
Floating 3 times a week 16 repetitions 10 minutes
Treading water 3 times a week 16 repetitions 10 minutes
Cool Down After every work out 8 repetitions 3 minutes

Week 2

Frequency Intensity Time

Activities/Basic (How Often) (How Hard) (How Long)
Skills in Swimming
Warm up Exercises Before every work 8-16 repetitions 5 minutes
out
Breathing 3 times a week 8 repetitions 2 – 5 minutes
Gliding 3 times a week 16 repetitions 5 minutes
Floating 3 times a week 16 repetitions 5 minutes
Treading water 3 times a week 16 repetitions 5 minutes
Kicking 3 times a week 16 repetitions 5 minutes
Coordination 3 times a week 16 repetitions 10 minutes
Breaststroke 3 times a week 16 repetitions 10 minutes
Cool Down After every work out 8 repetitions 3 minutes
Assessment

1. True
2. Both males and females – for males
3. 400 yard – 440 yard
4. True
5. True
6. Kicking- floating
7. Treading water – kicking
8. True
9. Cannot participate- can participate.
10. True