PHYSICAL

EDUCATION
AND HEALTH 4
Prepared by:

HELEN GRACE R. GUADALUPE, T-III

(Weeks 1&2)
 LESSON 1

HEALTH-RELATED FITNESS
(Swimming)

A. Self-assesses health-related fitness (HRF) status, barriers to physical activity

assessment participation and one’s diet.
PEH12FH-IIg-i-6

OBJECTIVES

a. Discuss the application of HRF to swimming exercises; and

b. Assess one’s HRF based from swimming performances.

B. Content Explanation

HEALTH-RELATED FITNESS

Body Composition
Body composition is the proportion of fat and fat-free mass in your body. A
healthy body composition is one that includes a lower percentage of body fat and a
higher percentage of fat-free mass, which includes muscle, bones, and organs.
Muscular Strength
Muscular strength is defined as the maximum amount of force that a muscle can
exert against some form of resistance in a single effort.

Muscular Endurance
Muscular endurance is the ability of a muscle or group of muscles to sustain
repeated contractions against a resistance for an extended period of time.

Cardio-Vascular Endurance
Cardiovascular endurance is how efficiently your heart, blood vessels, and lungs to
supply oxygen rich blood to working muscles during physical activity.

Flexibility
Flexibility refers to the range of movement in a joint or series of joints, and length
in muscles that cross the joints to induce a bending movement or motion.

SWIMMING

Being able to swim is an extremely important life skill and should be available to
everyone in both primary and senior education. Not only is swimming an essential
lifesaving skill, it is also an easily accessible way for everyone to maintain a healthy,
active lifestyle and a positive mental wellbeing.

Swimming takes coordination. You need to move your legs and arms in
tandem, as well as time your breathing and swimming strokes for maximum
efficiency. Swimming skills also include diving into the water to get a good,
smooth start on your stroke.

SKILLS IN SWIMMING

1. Breath
Often overlooked among swimming skills is the ability to time your breaths. If
you're not comfortable breathing while swimming, you'll struggle to make smooth,
coordinated movements.
The basic idea involves breathing out through both your nose and mouth when
your head is underwater, then lifting your head to the side and taking a full breath before
plunging your face back down under the surface.
Practicing this motion when holding onto the side of the pool with your arms
outstretched.
2. Glide
Gliding through the water is an essential skill to master before you even consider
kicking and paddling, according to Starfish Aquatics Institute, a nationally recognized
learn-to-swim curriculum provider. Gliding helps you to get used to the sensation of
moving through the water headfirst.
Try gently pushing off the side 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.
3. Coordinate Your Actions
Beginner swimmers often find themselves messily chopping through the water
with their limbs. It takes a while to get a feel for moving your limbs in time. You must
also get used to moving the muscles in your lower back, abdomen and hips to power
you forward.
Similarly, try to let your legs come up behind your body and keep a slim, streamlined
position. Over time, this reduces drag from the water and makes you a more efficient
swimmer.
4. Learn the Strokes
Once you feel confident with basic swimming skills, mastering a specific stroke is
your next challenge.
Swimming basic strokes:
a. Breaststroke
b. Front Crawl
c. Backstroke
d. Sidestroke
5. Dive
Diving into the pool is one of the necessary swimming skills — even if it starts
outside of the water. Always practice diving in a deep pool with a lifeguard on duty.
When you begin, diving may only involve putting your hands together above your head
and gently curling your body forward toward the water until you fall in, headfirst.
As you progress, try jumping slightly and straightening your legs behind you as
you dive to enter the water smoothly.

C. ACTIVITY 1

Identify the component of health-related fitness (body composition, muscular

strength, muscular endurance, cardio-vascular endurance and flexibility)
presented in the pictures. Support your answer in 3 to five sentences.

Rubrics: Identification: 2 pts Content of Discussion: 3 pts Total: 5 pts

1. _______________________ 2. _______________________

FLUTTER KICK DRILLS ARMSTROKE/FREESTYLE

Discussion:
____________________________
____________________________
____________________________
____________________________
____________________________
Discussion:
____________________________
____________________________
____________________________
____________________________
____________________________
3. _______________________ 4. _______________________

BODY PUSH OFF BODY SOMATOTYPES

Discussion:
____________________________
____________________________
____________________________
____________________________
____________________________
Discussion:
____________________________
____________________________
____________________________
____________________________
____________________________

5. _______________________

LONG DISTANCE SWIM

Discussion:
____________________________
____________________________
____________________________
____________________________
____________________________
D. GENERALIZATION

What is Health-Related Fitness? How significant is it in your participation in

swimming activities?
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
_____________________________________________________________________

E. REFLECTION

Assessing your fitness level, which of the swimming skills you can perform best?
Explain your answer.
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
_____________________________________________________________________

F. References

PE & Health Learner’s Guide

https://www.livestrong.com/article/501815-five-basic-skills-in-swimming/
https://ie-today.co.uk/sports-leisure/why-teaching-children-basic-swimming-skills-is-
vital-1507279277/
https://scoutlife.org/fitness-first/152791/4-basic-swimming-strokes-to-know/