ST.

JOHN’S CATHDRAL SCHOOL

SENIOR HIGH SCHOOL

GRADE 12 - SECOND SEMESTER

HEALTH-OPTIMIZING
PHYSICAL EDUCATION 4
H.O.P.E 4 – AQUATICS
Prepared by: Ginalyn G. Tinaliga, LP
The PHILIPPINES’s over 1,700
islands boast of beaches, lakes, rivers
and other natural water forms, not to
mention hundreds of swimming pools
that have become quite accessible in
many cities and provinces.
 SWIMMING
FUN RELAXATIO
& N

SPORTS RESCUE ALMOST ALL AGES

 SWIMMING
FUN RELAXATIO
& N

BEACH POOL LAKES FLOOD ?

 SWIMMING
FUN RELAXATIO
& N

NICK VUJICIC
Was born without arms and legs
BRIEF HISTORY:
The earliest record of swimming as a formal activity – that is, with
AQUATICS
proper training – was in 2500 BCE during the ancient Egypt,
Assyrian, Greek, and Roman Civilization.

Are also known as WATER SPORTS, or

anything played in water.

COMPETITIVE VALUES

THERAPEUTIC VALUES

PHYSIOLOGICAL VALUES

SAFETY
 SWIMMING
It is a propelling the body in the
water through the combined
movements of legs and arms while
floating.
 SWIMMING VENUE
RECREATIONAL VS COMPETITIVE
 SWIMMING GEAR
It when one swims to Where participants follow  SWIMMING SKILLS
have fun and to enjoy the structured guidelines
water. when it comes to learning  YOUR BODY
the requisite skills.

Recreational swimming is Competitive swimming in

much older, having been the Olympic games only
practiced since the started in 1896.
beginning of the world’s Swimming competitions
ancient civilizations. were held in Europe in as
early as 1846.
KAYAKING
It is propelling a small boat called
“kayak” by paddling a double-bladed
oar paddle.

Kayaking also allows people to

navigate a body of water on their
won, in the process testing their:

 BALANCE
 BODY
 COORDINATION
ENDURANCE
 SURFING
It is a surface water sport which involves a
person – called “surfer” – riding ocean
waves using a special board called
“surfboard”.

 SIARGAO
Surfers can also use artificial waves created in artificial wave  SAN JUAN, LA
pools. UNION
 BALER, AURORA
WAKEBOARDING
Which involves a person-
commonly called “wakeboarder”
– moving over the surface of a
body of water while riding a
special board called “wakeboard”.

 CAMARINES SUR
 SNORKELING
It is a type of swimming through a
body of water wearing a snorkel,
which is composed of a mask and a
tube.
 CORON PALAWAN
 PUERTO GALERA

WATER AEROBICS
These are the aerobic exercises done
on land and are also available possible
to be performed in water. In water
aerobics, people perform traditional
workouts in a shallow part of
swimming pool. Some exercises are
done in waist-high water, while some
are done in neck-high water.
 FREE DIVING
It is form of underwater diving
wherein the individual performing it
relies on his own ability to hold his or
her breath underwater until
resurfacing.
 SPEARFISHING
 FREE DIVING
 PHOTOGRAPHY
UNDERWATER FOOTBALL
AND RUGBY

SCUBA DIVING
It uses basic equipment only and does
not require specialty training.

 PHYSICALLY
 MENTALLY
 EMOTIONALLY
 PREPARE TO
•
SWIMMING VENUE
Formal swimming lessons are done in
SWIM
 OPEN-WATER SWIMMING
 INDOOR OR OUTDOOR SWIMMING
POOL
swimming pools rather than in-open water
swimming venues.

• The lifeguard is your first hope for rescue in

case you or someone is in danger.

• Warning signs and labels are most of the time

posted in the vicinity. Be Familiarize yourself
with those notices on how will you conduct
yourself while in the swimming area.
 PREPARE TO
SWIMMING ATTIRE SWIM

 SWIMSUIT  CAP  GOOGLES

S
GETTING STARTED
WARM-UP EXERCISES
Stretching helps relieve muscle tension. It can also
improve range of motion and flexibility. Walking
and jogging are good warm-up exercises, as are
dynamic stretches.

TAKING A SHOWER
A pre-swim shower removes sweat, cosmetics, and
body oil, which can contaminate the water.
Showering thoroughly with soap removes dirt and
bacteria from the body.

GETTING COMFORTABLE IN
THE WATER
GETTING STARTED
GETTING COMFORTABLE IN THE
WATER
 EXERCISE 1: Adjusting to Water Temperature
 EXERCISE 2: Entering the Pool Properly
 EXERCISE 3: Walking in the Water
 EXERCISE 4: Exiting the Water
WHAT IS THE RECOMMENDED
TIME OF EATING?
BEFORE SWIMMING?
AFTER SWIMMING?
 BEFORE SWIMMING?
• Before swimming, it is not advisable to eat large amounts of food since being in the horizontal body
position may cause gastric influx.

• Take carbohydrates with lower glycemic index (GI) as these kinds of food facilitate a slower release of
energy. The GI or Glycemic Index is a measure that tells how food rich in carbohydrates can raise
blood sugar.
High GI food are
The scale is from 0 to 55 or less GI = Low GI 70 or more GI = High GI Food quickly broken
100 Food down into
glucose, which
then results to a
quick release of
energy.
 BEFORE SWIMMING?
• Before swimming, it is not advisable to eat large amounts of food since being in the horizontal body position may cause gastric
influx.

• Take carbohydrates with lower glycemic index (GI) as these kinds of food facilitate a slower release of energy. The GI or Glycemic
Index is a measure that tells how food rich in carbohydrates can raise blood sugar.

• You should avoid food rich in fiber as well as fatty and spicy food since they are known to cause gastrointestinal distress. You should
also avoid drinking caffeine and alcohol.

• Staying hydrated is important during swimming sessions. Drinking at least 500 ml of water 2 hours before swimming is usually
enough for short swimming sessions. It is advisable that you have available drinks during your swimming session.

AFTER SWIMMING?
• It is important that you refuel yourself in the first 20-30 minutes after a swimming session. Eat food rich in carbohydrates
and protein – fish, chicken, beef, egg and cheese, among others – after swimming as these help in regenerating lost energy
and in repairing broken down muscle tissues.

• Monitor the amount of food that you will eat as it must be balanced with how much weight your body lost.
BASICS SKILLS IN
SWIMMING
BLOWING BUBBLES Improve your breathing technique.

 Drill 1: In shallow water, hold your breath, then crouch down

so that your head gets under water. Hold for some seconds,
then come back up.
 Drill 2: Same as drill #1, but exhale under water through the
nose so that you blow bubbles.
 Drill 3: Same as drill #2, except that you now blow bubbles
both out of your nose and your mouth.
 Drill 4: In shallow water, crouch so that the water surface is
between your nose and your mouth.
 Drill 5: In shallow water, submerge your face and blow
bubbles out of your mouth, nose and/or both.
WHICH IS BETTER?
CLOSE FINGERS?
OPEN FINGERS?
BASICS SKILLS IN
SWIMMING
GLIDING THROUGH WATER
Gliding helps you to get used to the
sensation of moving through the
water headfirst.
BASICS SKILLS IN
SWIMMING
FLOATING TECHNIQUE
It is the first skill that every
swimmer should learn. The
goal in learning this skills is to
move your body from a vertical
position to a horizontal
TYPES OF FLOATING position.

Horizontal survival float (back How to back float?

float)  Drill 1: Prepare to float on your back
 Drill 2: Adjust your head. Lift chin.
 Drill 3: Position arms correctly
 Drill 4: Arch back slightly. Lift chest
 Drill 5: Knees bend. Move your arms and legs
slowly
BASICS SKILLS IN
SWIMMING
FLOATING TECHNIQUE
It is the first skill that every
swimmer should learn. The
goal in learning this skills is to
move your body from a vertical
position to a horizontal
TYPES OF FLOATING position.

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.
BASICS SKILLS IN
SWIMMING
FLOATING TECHNIQUE
It is the first skill that every
swimmer should learn. The
goal in learning this skills is to
move your body from a vertical
position to a horizontal
TYPES OF FLOATING position.

Starfish float Jellyfish float

This float is the most Holding the ankles with
relaxing of all. Once the hand. Dangle head
maintained it takes little and upper body
effort to keep afloat - downward, letting the
it’s even possible to water buoy you. Relax
doze off it the water is in this position at least
calm ten seconds.
BASICS SKILLS IN
SWIMMING
FLOATING TECHNIQUE
It is the first skill that every
swimmer should learn. The
goal in learning this skills is to
move your body from a vertical
position to a horizontal
TYPES OF FLOATING position.

The knees are raised to

Turtle float the chest and encircle Drownproofin
by the arms. g floats in a
The subject
relaxed, near-vertical
posture, with the top of
the head just above the
surface.
Commonly used in
adult special
MILITARY training
BASICS SKILLS IN
SWIMMING Water treading is an aspect of
TREADING WATER
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.
BASICS SKILLS IN
SWIMMING
DOGGY PADDLE
Combining basic kicking with paddling
arms (most often with head out of the
water)
BASICS SKILLS IN
SWIMMING
KICK
It stabilizes and propels your body forward
in the water. Strong kicking makes a
stronger swimmer. Good kickers rely on
flexibility and foot speed.

BASIC TYPES OF
KICKS: This is a swimming kick usually used in freestyle stroke wherein the legs are extended
FLUTTER KICK straight back and moved up and down alternately with a slight knee bend on the
upward movement.

The legs are drawn up toward the body and spread outward at the knees with the feet
FROG KICK together and then extended or straightened out with the legs apart and then brought
together again with a snap.

This kick involves the up and down movement of the legs and lower trunk together
DOLPHIN KICK with the knees bent in the upswing.
 FLUTTER KICK FROG KICK DOLPHIN KICK
This is a swimming kick usually The legs are drawn up toward the This kick involves the up and down
used in freestyle stroke wherein the body and spread outward at the movement of the legs and lower trunk
legs are extended straight back and knees with the feet together and together with the knees bent in the
moved up and down alternately then extended or straightened out upswing.
with a slight knee bend on the with the legs apart and then brought
upward movement. together again with a snap.
 STREAMLINE
- It is the fundamental position in swimming. It
starts with having a good body line.

• Start by extending your body arms tall with one

hand over the other.
• The thumb of your top hand should wrap around
the hand underneath.
• Reach as far as you can at this point both arms
should be straight, and your elbows locked out.
 DIFFERENT STYLES IN
FREESTYLE (THE CRAWL)
- This is the most popular stroke and the
SWIMMING
easiest for beginner to learn. The most
difficult part is coordinating the breathing
since your face is in the water most of the
time.
 DIFFERENT STYLES IN
BACKSTROKE
- Two keys to a proper backstroke are SWIMMING
that your arms move with equal
strength, otherwise you will swim
off to one side, and that your body
rolls from side to side so that your
arms catch enough water to propel
you forward.
 DIFFERENT STYLES IN
BREASTSTROKE
- This is a difficult stroke and not one to
SWIMMING
choose if you’re just learning how to
swim. The basics are that your arms pull,
you breathe, you kick (arms alternate with
the kick), and you glide.
 DIFFERENT STYLES IN
SWIMMING
SIDESTROKE
- This sidestroke is considered the
least tiring. The footwork use is the
“scissor kick” wherein a leg is
moved in front of the other.
 DIFFERENT STYLES IN
BUTTERFLY STROKE
- This stroke is utilized for
SWIMMING
competitive swimming. This is a
style in swimming that requires
great strength and is intended for
short distances.
 FAMOUS
1. Joseph Eric Buhain
SWIMMERS
Born April 12, 1970, and he is the chairman of the
Philippines' Games and Amusement Board. Buhain is
also a champion swimmer, winning several Southeast
Asian Games medals for the Philippines and
participating in the 1988 and 1992 Summer Olympics.

2. Gillian Akiko Thomson (Guevarra)

(born October 8, 1974) is a Filipina television host,
journalist and retired swimmer. She is the most
accomplished Filipina swimmer in the Southeast Asian
Games having won eight gold medals in the biennial
multi-sport meet between 1987 and 1993.
 FAMOUS
Michael Phelps SWIMMERS
The most decorated and successful Olympian of all time, Michael
Phelps is a former competitive swimmer who has won a total of 28
Olympic medals. He is widely considered one of the greatest
athletes ever and the greatest swimmer of all time. He has several
world records and Olympic records under his belt.

Phelps is the long course world record holder in the men's 400-
meter individual medley as well as the former long course world
record holder in the 200-meter freestyle, 100-meter butterfly, 200-
meter butterfly, and 200-meter individual medley. He has won 82
medals in major international long course competitions, of which
65 were gold, 14 silver, and three bronze, spanning the Olympics,
the World Championships, and the Pan Pacific Championships.
 BENEFITS OF AQUATIC
1. Aquatic activity isACTIVITIES
an ideal medium for exercise for
those who have injuries
2. Being a relaxing and peaceful form of exercise
3. Alleviating stress
4. Improving coordination, balance and posture
5. Providing a pleasant way to cool down on a hot day
6. 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
 MAINTAIN SAFETY IN
designated areas
SWIMMING
1. Learn swimming and water safety skills.
2. Swim with adult supervision or on areas with lifeguards. You must also swim in
only.
3. Swim with others or with a buddy. As much as possible, avoid swimming alone.
4. Obey all safety signs and warning flags.
5. Avoid alcohol use.
6. Know weather and water conditions, especially in natural bodies of water.
7. Learn first aid and cardiopulmonary resuscitation (CPR).
8. Wear life jacket, especially when swimming (or boating) in natural bodies of
water.
9. Throw a floatation device or use pole for the person who is drowning.
 ACTIVITY 1: JUMBLED
Arrange the jumbled letters to form the words related to our topic.

1.
WORDS
It is a combined movements of legs and arms while floating. MINGMIWS
2. It is a type of underwater diving whereby divers use
ABUCS VINGID
breathing equipment.
3. It is a performance of aerobic exercise in swimming pool. RETAW SCIBAERO
4. A watersport that involves paddling using a double-bladed
oar and small boat. KINGYAKA
5. A surface watersport that uses a board to ride and carries the URFSIGN
person towards the shore.
6. It is the practice of swimming through a body of water while LINGSNORKE
equipped with a diving mask.
DRAOBEKAW
7. A watersport which the rider standing in a board and towed
behind a motor board. REEF VINDIG
8. It is an underwater diving that relies on breath-holding.
9. It is a first skill that every swimmer should learn. FLAOINGT
10. It is an essential skill in swimming. KCIK
 ACTIVITY 2:
1. It is a propelling the body in the water through the combined movements of legs and arms while floating.
A. SKYDIVING C. SWIMMING
B. BASEBALL D. VOLLEYBALL

2. It is form of underwater diving wherein the individual performing it relies on his own ability to hold his or her breath underwater
until resurfacing.
A. SNORKELING C. SCUBA DIVING
B. FREE DIVING D. WAKEBOARDING

3. Which aquatic activity describes a diver using a regulator as the breathing apparatus and a tank with compressed air to enable the
diver to breathe normally underwater.
A. SNORKELING C. SCUBA DIVING
B. FREE DIVING D. WAKEBOARDING

4. It is a measure that tells how food rich in carbohydrates can raise blood sugar.
A. BODY MASS INDEX C. RPE
B. BLOOD PRESSURE D. GLYCEMIC INDEX

5. It is defined as motor activities performed in water for purposes that may be utilitarian, competitive, educational, therapeutic, or
recreational.
A. SAILING C. AQUATICS
B. BOATING D. SPORTS
ACTIVITY 2:
1. Lie on your stomach and flutter your legs while alternating the arms in a windmill motion.
A. BREASTSTROKE C. SIDESTROKE
B. FREESTYLE D. BUTTERFLY

2. Holding the ankles with the hand. Dangle head and upper body downward, letting the water buoy you. Relax in this position at least
ten seconds.
A. TURTLE FLOAT C. DOGGY PADDLE
B. DEADMAN’S FLOAT D. JELLYFISH FLOAT

3. The subject floats in a relaxed, near-vertical posture, with the top of the head just above the surface and it is commonly used in adult
special Military training.
A. DROWNPROOFING C. TURTLE FLOAT
B. STARFISH FLOAT D. FREESTYLE

4. A swimmer staying in a vertical position in the water while keeping his or her head above the surface of the water.
A. DOGGY PADDLE C. BUTTERFLY
B. TREADING D. SIDSTROKE

5. This kick involves the up and down movement of the legs and lower trunk together with the knees bent in the upswing.
A. FLUTTER KICK C. DOLPHIN KICK
B. FROG KICK D. DOGGY PADDLE
ACTIVITY 1: RECREATIONAL ACTIVITY
Make a photo collage of recreational activities that you can do at home, use yourself
as a subject. You can edit your collage through using the MSWord or any Digital
editing apps.

Send your output to this email: [email protected]

Format file: TRACK - NAME

 ORIGINALITY - 5 POINTS
 CREATIVITY - 10 POINTS
 VISUAL IMPACT - 10 POINTS
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TOTAL: 25 POINTS