Aquatic Class

Hacienda Darasa Garden Resort Hotel

ST. JOHN ACADEMY OF VISUAL AND PERFORMING ARTS

This class offers knowledge and skills to
keep fit for life. It teaches safe
performance of movement and exercise in
a progressive approach and offers an
opportunity to improve and/or maintain a
high level of fitness through application
of training in aquatic environment.
 Learn How to Swim – The Basics
The Briefing

Our teacher in P.E., Sir Bryan Tinoy, gave a quick brief about what the Do’s and Dont’s while and after the
Aquatic Class. He also gave reminders about the safety and the cleanliness of the facility when they arrived that must stay
during the training period.

WARM UP
After Sir Tinoy’s quick briefing, they formed into four lines and start to warmed up themselves.
With swimming using large groups of muscles it is essential that you use efficient movements and maintain a low heart
rate so as not to fatigue the body.

1. Warming up helps the body to deliver oxygen to the exercising muscle groups.
2. Warming up increases body temperature, which reduces the chance for muscle and tendon injuries.
3. A 5 minute warm-up increases blood flow to the exercising muscles. A greater level of blood reaching the
muscles involved in the activity aids in the delivery of the important fuels (e.g., glucose and free fatty acids)
required for energy production.
4. Warming up increases the suppleness of the muscle, thereby enhancing the mechanical efficiency and power of
the exercising muscles.
5. An appropriate warm-up prepares the cardiovascular system for the upcoming (more strenuous) physical activity.
Warming up helps to ensure that the cardiovascular system (heart and blood vessels) is given time to adjust to the
body’s increased demands for blood and oxygen.

APPROPRIATE SWIM ATTIRE

After the warm up, Sir Tinoy gave them two minutes to prepare themselves and be ready for the class to start.
they’ve changed into their proper attire, which Sir Tinoy asked them to wear for the aquatic class.
1.Generally, standard swimming pool rules require proper swimming attire. the very reason is to avoid discoloration of the
water. If they will allow the people to swim in inappropriate wear, they will need to put more treatment, which means, it
will require higher maintenance.
2.The complete swimming attire consists of a head cap, goggles, swimsuit (female), swimming trunk (male). head cap is
used to lessen the friction of the water and gain more speed in gliding. it is also used to avoid distractions when swimming
specially for swimmers with long hair. It also protects your hair from chlorine.
3. Swimsuits and trunks come in different forms. the most conservative type is the rash-guard (top for men and women).
Contrary to popular belief, long swimming trunks and board shorts are generally not accepted as proper swimming attire
in a swimming pool. It is more accepted as attire for recreation swimming.
4. In wearing goggles, goggles are also needed in swimming. it helps the student to be more at ease with the water. Kids
easily get their confidence with water when they have used goggles at an early age even if it was just for recreation. It also
helps build more focus in learning swimming skills.
FLUTTER KICK
After their quick change to their proper attire and also applying sunblock, they go to the side of the pool to try the
flutter kick. Flutter kick is applied for the freestyle type of swimming stroke. The first set was seven flutter kick. second
was the bubbles, where you dive into the water and do the breathing.
In Flutter Kick, both legs are kept parallel, fairly straight, and quickly flutter up and down with toes pointed.

They did three sets of flutter kick then Sir Tinoy showed how it does in actual and let his students watched him to
learn the right way to do it. Sir Tinoy again gave them time to practice on their own and for those who really don’t know
how to swim, Sir Tinoy guide them on the shallow part of the pool and teach them the right way to do the kick and told
them what is wrong while their doing the flutter kick.

Frog Kick

After the flutter kick was the frog kick. Frog kick is applied for the Breaststroke. The first thing they did was only
using their feet, in which the leg was simultaneously drawn towards the body and bent at the knees with the feet
together, straightened out with the legs apart, and then brought together again quickly, then afterwards they did the kick
together with their hands which was difficult.

Proper Breathing

In the water, breathing is always through the mouth. Full exhalation empties all the air from the lungs, making
the inhalation that follows more efficient. Breathing out lasts up to two or three times longer than breathing in.
The other thing that makes breathing in the water different is coordination between movements and breathing.
Whether for breaststroke or front crawl, butterfly or backstroke, exhalation and inhalation must be  synchronized with arm
and leg movements.

Basic Strokes
 Sir Tinoy teach them two different basic strokes in swimming. first one is the freestyle where you will use the
flutter kick and then the breaststroke where you will use the frog kick. sir tinoy teached them first and also show them
how to do it actual both in and outside the water and then gave them time to practice again on their own and then do it
literally in water.
FREESTYLE STROKE WITH BREATHING
Here is where you applied the flutter kick.
1.Start with your body parallel to the bottom of the pool, and try
to stay as high in the water as possible throughout your stroke.
2. With toes pointed, kick your feet up and down, keeping your
legs straight but loose.
3. Alternate rotating your arms in a windmill motion, so that
when one arm is extended forward, the other is back by your side.
4. As you pull your extended arm back in the water, curve your
hand toward your stomach, and then aim it out by your hip as it
exits the water.
5. On every third stroke, take a breath by turning -- not lifting --
your head to the same side as the arm that's coming up out of the water.
BREASTSTROKE WITH BREATHING
In this stroke, you have to use the frog kick.
1. Keep your body flat and lie facing down in the water with your body kept in line with the water surface.
2. There are three steps in arm movement - the Catch, Pull and Recovery. A fun way to learn this is to imagine
scooping a gigantic bowl of ice-cream (Catch), pushing towards your mouth to eat (Pull) and then doing it again
(Recovery). 
3. Lift your head and neck above water at the end of the
pulling movement for a breath. In the recovery phase,
exhale bubbles in the water whilst your hands are
pushed forward. Remember to use the praying position
and the correct breathing techniques.
4. Starting with your legs straightened, bend your knees
to bring your heel towards your bottom and make a
circular motion outwards with your feet until they
return to the starting position. When your knees are
being bent, your feet should be below the water surface
and shoulder width apart.
5. After executing the breaststroke kick, your body
should be in a streamlined position with your arms and
legs straightened. Stay in this position for one to two
seconds as the forward propulsion by your legs should allow you to “glide” forward.