PHYSICAL EDUCATION AND HEALTH

(Weeks 5-8)

MOST ESSENTIAL LEARNING COMPETENCY

1. Discuss the nature of different recreational activities

2. Demonstrates proper etiquette and safety in the use of facilities and equipment.
Time allotment: One hour per week
 REFERENCES

 https://www.hvswim.com/why-swimming-is-important-for-everyone.html
 https://troopleader.scouting.org/basic-swimming-stroke
 https://www.swimming.org/learntoswim/learning-the-four-swimming-strokes/
 Aparato, C.R., Talaroc-Brebante, Z., Fernando-Callo, L. & Dajime, P.F. Physical
Education and Health Vol. 2. Manila: Rex Book Store, Inc., 2017
 Mangubat, A.S., Tolotol, M.B., Urbiztondo, S.M. & Vergara, L.A. HOPE Health-
Optimizing Physical Education – Recreational Activities, Quezon City: Vibal Group,
Inc., 2016

LET’S EXPLORE

Most people enjoy and appreciate water sports and swimming abilities. It is our hope
that the aquatic skills unit will teach students the necessary skills needed to promote water
safety and the related aspects of fitness. Students will be engaging in swimming skills and
some general lifesaving techniques, skills that will benefit them for a lifetime. These skills
are useful to the individual and serve as a lifetime springboard to the enjoyment of aquatic
activities.

1
P.E. & HEALTH 12|3RD Quarter| CONFESOR|LANDRERO|MADAHAN
 PHYSICAL EDUCATION AND HEALTH

LET’S EXPERIENCE

AQUATICS
Water or aqua provides environments that are beneficial to you. An array of
recreational activities can be done in rivers, beaches, swimming pools, and the like. These
activities are a good source of relaxation, enjoyment and exercise.
Because our country is rich in natural resources, we have varied outdoor aquatic
recreational activities to choose from. These common recreational activities in the
Philippines include the following:

Recreational Activity Picture Definition

the sport or activity of propelling

Swimming
oneself through water using the limbs

https://tinyurl.com/y94jhflb

the sport or pastime of riding a wave

Surfing toward the shore while standing or
lying on a surfboard.

https://tinyurl.com/ycw9syp
l

2
P.E. & HEALTH 12|3RD Quarter| CONFESOR|LANDRERO|MADAHAN
 PHYSICAL EDUCATION AND HEALTH

rowing or sailing in boats as a sport or

form of recreation.
Boating

https://tinyurl.com/ydca5tyq

the activity of being moved quickly in

a raft (small boat filled with air) along
rivers where the current is very strong
White Water Rafting

https://tinyurl.com/ydez7z7j

the activity of catching fish, either for

Fishing food or as a sport.

https://tinyurl.com/yd76zvun

the activity of traversing the rivers

usually using a raft made of bamboo to
Bamboo Rafting
carry people and goods on extended
journeys.

3
P.E. & HEALTH 12|3RD Quarter| CONFESOR|LANDRERO|MADAHAN
 PHYSICAL EDUCATION AND HEALTH

https://tinyurl.com/ybhw8os8

WHY SWIMMING IS IMPORTANT

FOR EVERYONE?

Swimming is an important sport and should be enjoyed by everybody as it has

several health benefits. Swimming increases the metabolism and helps energize your
body and mind. Doctors suggest swimming to patients after surgery because the density
of water takes pressure off of their bones and joints which helps them recover without
additional pain. Additionally, swimming is the only exercise that has an effect on the
entire body.
There are numerous benefits from swimming such as:
 It maintains your heart rate and takes away stress from the body.

 It builds muscular strength and increases immunity.

 Exercises your lungs and helps to keep you fit.

 It helps to burn calories which in turn reduces weight

 It is the only physical activity which involves and tones all of bodies muscles.

4
P.E. & HEALTH 12|3RD Quarter| CONFESOR|LANDRERO|MADAHAN
 PHYSICAL EDUCATION AND HEALTH

5
P.E. & HEALTH 12|3RD Quarter| CONFESOR|LANDRERO|MADAHAN
 PHYSICAL EDUCATION AND HEALTH

VALUES AND RULES OF SWIMMING

1. For self-preservation

 The ability to swim could help the person survive in case of emergencies in the
water as well as allow him to extend assistance to others.

2. For physical fitness

 Swimming is considered as one of the healthful forms of exercise because it uses

all muscle groups and by acting against the water resistance, one gains strength.

3. Social Values

 -Swimming provides opportunities for people from all parts of a community to

know one another.

4. For recreation

 Swimming is a worthwhile activity that one can engage in during leisure hours.

5. Sport Activity

 When one is endowed with the ability in swimming, he can pursue to the level of
amateur athletics.

6
P.E. & HEALTH 12|3RD Quarter| CONFESOR|LANDRERO|MADAHAN
 PHYSICAL EDUCATION AND HEALTH

PURPOSES OF SWIMMING

1. Survival

 Skill in swimming is most effective way to save your life in a threatening situation
involving water.

2. Search for Food

 Swimming ability could be an additional instrument of a person whose source of

living is in the water.

3. Safety in foreign environment

 The ability to swim can make us feel safe in an area unfamiliar to us.

4. Improve Health

 Swimming is considered as a very good form of exercise because it uses almost

all muscle groups.

5. Participation in other aquatic activities

 Swimming skills are a prerequisite in all aquatic activities. One enjoys more when
one feels safe in activities in the water.

6. Fun and Fellowship

 Swimming is a worthwhile activity during leisure hours. You enjoy being with
other swimmers when you can swim with them.

RULES FOR SAFE SWIMMING

1. Learn to swim well from a competent instructor

2. Never swim alone, regardless of your skill or experience

3. Do not overestimate your ability

4. Never depend on air-floatation devices

5. Avoid strenuous swimming after eating

6. Observe regulations involving limitations in swimming areas

7. Always look before you dive or jump in the pool

8. Only one diver on the board at one time

9. No running on the pool deck

7
P.E. & HEALTH 12|3RD Quarter| CONFESOR|LANDRERO|MADAHAN
 PHYSICAL EDUCATION AND HEALTH

10. Shower before entering the pool

11. Never attempt a swimming rescue when you are not qualified to do so

FACILITIES AND EQUIPMENT IN SWIMMING

Facilities/Equipment Picture Definition

Swimming pool (Olympic Length- 50 M

standard) Width- 25 M

Lanes- 8 lanes

at 2.5m wide

Lane rope A rope extended

at pool length that

separates

swimmers from the other

lane.

Floaters of the lane rope

must have distinct color,

15m at both ends from

surrounding floaters

Starting platform A firm platform that is

used by the swimmer
during the start of the
competition.

Backstroke turn indicators Flagged ropes suspended

8
P.E. & HEALTH 12|3RD Quarter| CONFESOR|LANDRERO|MADAHAN
 PHYSICAL EDUCATION AND HEALTH

across the pool 5m away

from both ends of the pool.

False start rope A rope suspended across

the pool, 15m away from
both ends of the pool.

Lane markers A dark contrasting color

placed on the floor of the
pool in the center of the
lane.

Floats and Kickboards Device used in practicing

leg actions.

Pull buoy A floating device used in

practicing arm actions.

9
P.E. & HEALTH 12|3RD Quarter| CONFESOR|LANDRERO|MADAHAN
 PHYSICAL EDUCATION AND HEALTH

Goggles Protection of the eyes from

pool chemicals and will
help enhance swimmers’
vision under water.

Head caps Minimizes water resistance

created by hair of the head.

Nose clips Clips that prevent the

water from getting inside
your nose.

Ear clogs Prevents water in going

into your ears.

10
P.E. & HEALTH 12|3RD Quarter| CONFESOR|LANDRERO|MADAHAN
 PHYSICAL EDUCATION AND HEALTH

KINDS OF FLOAT IN SWIMMING

Kinds of Float Definition Picture

• Used especially by beginning

swimmers.
PRONE FLOAT
• Facing downward

• Legs are extended backward

• Arms are stretched forward.

• Horizontal position in the water.

SUPINE FLOAT • Facing upward

• Floating on back,

like in backstroke.

 To float with the hips and knees flexed

TURTLE/TUCK and with the hands holding the shins;

FLOAT head down in the water and the

rounded back bobbing above the
surface.

11
P.E. & HEALTH 12|3RD Quarter| CONFESOR|LANDRERO|MADAHAN
 PHYSICAL EDUCATION AND HEALTH

KINDS OF SWIMMING STROKES

Swimming Definition Picture

Strokes

Freestyle (Front • Also known as front crawl

Crawl) • Fastest and most efficient of the
competitive swimming strokes.

• Often the preferred stroke of

experienced swimmers

Backstroke • The only one of the styles which is swum

on the back.

• The easiest stroke and the safest stroke

for energy conservation.

Breaststroke • Allows you to keep your head above the

water and to see where you are going.

Butterfly • The second fastest competitive stroke

• Both arms are moving symmetrically,

accompanied by the dolphin kick.

12
P.E. & HEALTH 12|3RD Quarter| CONFESOR|LANDRERO|MADAHAN
 PHYSICAL EDUCATION AND HEALTH

SWIMMING TERMINOLOGIES

TERMS DEFINITION

Aquatics Pertaining to water or to activities performed in water.

Buoyancy The upward force of water on a submerged object.

Catch The point at which the hand starts to exert pressure on the water.

Dolphin kick An undulating motion of the legs used in butterfly when both legs kick
together.

Entry The point where a part of your body first breaks the surface of the water.

Float To be suspended in water.

Flutter kick Both legs moving up and down alternately.

Glide A period in which the body is moving in an extended position as a result of

prior propulsion through the water. The body is floating and gliding through
the water as a result of the last kick or pull of the arms.

Gutter The edge of the pool at water level.

Heat A race within the event. When there are more competitors than lanes in the
pool, the swimmers are divided into groups or heats.

Kick To propel the body through the water with the legs. Types of kicks are
Dolphin, flutter, scissors, and whip.

Prone A swimming position where the swimmer lies on his or her front.

13
P.E. & HEALTH 12|3RD Quarter| CONFESOR|LANDRERO|MADAHAN
 PHYSICAL EDUCATION AND HEALTH

Propulsion Movement through the water as a result of leg or arm action.

Pull An action of the arms imparting force on the water toward the body to propel
a person through the water.

SCUBA-Self Usually an air tank strapped to the back and connected to the mouth by a
Contained flexible tube and mouthpiece.
Underwater
Breathing
Apparatus

Push An action of the arm or legs that propels a person through the water by
imparting force on the water away from the body.

Recovery phase Part of a stroke in which the arms or legs have thrust the body through the
water and are now returning to the position for another thrust.

Stroke A complete cycle of the arms and legs in a coordinated manner to propel a
person through the water.

Supine A swimming position where the swimmer lies on his or her back.

Touch turn A racing turn used when swimming breast stroke and butterfly.

Tumble turn A racing turn used in front crawl.

14
P.E. & HEALTH 12|3RD Quarter| CONFESOR|LANDRERO|MADAHAN
 PHYSICAL EDUCATION AND HEALTH

Weeks 5-6 (ASSESSMENT)

NAME: ________________________________________________________ SCORE:

YR. & SECTION: _______________________________________________

I. Multiple Choice. Choose the letter that corresponds to the correct answer. Write your
answer on the space provided.

_________1. What is the standard length of an 8-lane Olympic swimming pool?

A. 25 meters C. 50 meters
B. 75 meters D. 100 meters
_________2. It is a flag rope placed 5 meters away from both ends of the pool.
A. Butterfly stroke indicator C. Breaststroke turn indicators
B. Backstroke turn indicators D. Crawl stroke turn indicators
_________3. It is a floating device used in practicing arm actions in swimming.
A. Pull buoy C. Kickboard
B. Paddles D. Float belt
_________4. It is a dark contrasting color placed on the floor of the pool in the center of
the lane.
A. Lane rope C. Lane marker
B. Lane color D. Lane line
_________5. A device that prevents water from entering the ears when swimming.
A. Ear clip C. Ear clog
B. Ear pin D. Ear piece
_________6. It is the sport or pastime of riding a wave toward the shore while standing
or lying on a surfboard.
A. Boating C. White water rafting
B. Fishing D. Surfing
_________7. In what year was the first modern Olympic staged?
A. 1934 C. 1986
B. 1896 D. 1912
_________8. In what year was swimming played as an Olympic sport for women?
A. 1908 C. 1834
B. 1912 D. 1892
_________9. It is the activity of traversing the rivers usually using a raft made of bamboo
to carry people and goods on extended journeys.
A. Parasailing C. Boating
B. Bamboo Rafting D Surfing
15
P.E. & HEALTH 12|3RD Quarter| CONFESOR|LANDRERO|MADAHAN
 PHYSICAL EDUCATION AND HEALTH

_________10. A swimming position where the swimmer lies on his or her back in the
water.
A. Supine C. Tuck
B. Prone D. Glide
_________11. It is to float with the hips and knees flexed and with the hands holding the
shins, with the head down in the water and the rounded back bobbing above the surface.

A. Prone float C. Tuck float

B. Jellyfish float D. Supine float
_________12. It refers to the upward force of water on a submerged object.

A. Aquatics C. Drag
B. Archimedes Principle D. Buoyancy
_________13. It refers to the edge of the pool at water level.
A. Lane marker C. Lane rope
B. Gutter D. Lane line
_________14. A swimming position where the swimmer lies on his or her face in the
water.
A. Supine C. Prone
B. Tuck D. Pike
_________15. It is considered as the fastest stroke in swimming.
A. Backstroke C. Freestyle
B. Breaststroke D. Butterfly
_________16. The point at which the hand starts to exert pressure on the water.
A. Entry C. Recover
B. Kick D. Catch
_________17. It is to propel the body through the water with the legs.
A. Kick C. Float
B. Pull D. Glide
_________18. When there are more competitors than lanes in the pool, the swimmers are
divided into ____________.
A. Pair C. Specialization
B. Heats D. Number
_________19. What is the width of the racing lanes in swimming?
A. 2.5 m C. 1.5 m
B. 25 m D. 15 m
_________20. It is a floating device used in practicing leg actions in swimming.
A. Pull buoy C. Kickboard
B. Paddles D. Flippers

16
P.E. & HEALTH 12|3RD Quarter| CONFESOR|LANDRERO|MADAHAN
 PHYSICAL EDUCATION AND HEALTH

II. True or False. Write the word TRUE if the statement is correct and write the word
FALSE if otherwise.
_________1. Never attempt a swimming rescue if you are not qualified.

_________2. Air-floatation devices could give us assurance in deep water swimming.

_________3. Dog paddle is a form of swimming stroke.

_________4. The first modern Olympics was held in Brazil.

_________5. In the year 1908, the Amateur Swimming Association was organized to
administer amateur swimming competition.
_________6. Butterfly is considered as the fastest stroke in swimming.

_________7. Prone float is to float facing upward with the arms and legs extended.

_________8. Swimming helps to burn calories which in turn reduces weight.

_________9. SCUBA stands for Swimmers Contained Underwater Breathing Apparatus.

_________10. Recovery phase is the movement through the water as a result of leg or
arm action.
_________11. Swimming ability can make us safe in foreign environment.

_________12. One of the most important purpose of swimming is for survival.

_________13. Backstroke turn indicator is a rope suspended across the pool, 15m away
from both ends of the pool.

_________14. Avoid strenuous swimming after eating.

_________15. The first swimming organization was the National Swimming Society
founded in London in 1937.

17
P.E. & HEALTH 12|3RD Quarter| CONFESOR|LANDRERO|MADAHAN
 PHYSICAL EDUCATION AND HEALTH

Weeks 7-8 (ASSESSMENT)

Name: __________________________________ Gr. & Section: ____________

PERFORMANCE TASK # 2
Research and give the mechanics on how to perform the different strokes in
swimming.
Here is the template to be followed:
Swimming Strokes Arm Movement Leg Movement Breathing

FREESTYLE

BACKSTROKE

BREASTSTROKE

BUTTERFLY

Note:

 You can write your output in a one whole piece of paper/short bond paper.
Printed output is allowed (font size-12, font style -Arial, Single space)
Rubrics:

1. Quality of Writing 15%

(very informative and well organized)
2. Neatness and orderliness of the work (the output was 10%
neat/hand writing was clear)
3. Effort (works to the best of their ability/submitted on time) 15%

4. Spelling and grammar 10%

Total 50 POINTS

18
P.E. & HEALTH 12|3RD Quarter| CONFESOR|LANDRERO|MADAHAN
 PHYSICAL EDUCATION AND HEALTH

PERFORMANCE TASK # 3
Recreational water activities can have substantial benefits to health and
well-being. Swimming pools, beaches, lakes, rivers and spas provide
environments for rest and relaxation, physical activity, exercise, pleasure
and fun.

Aside from the given examples of aquatic activities mentioned in our

lesson, give at least five (5) other aquatic activities with its sample photo
and definition.

Aquatic Activities Picture Definition

Rubrics:

1. Quality of Writing 15%

(very informative and well organized)
2. Neatness and orderliness of the work (the output was neat/hand 10%
writing was clear)

3. Effort (works to the best of their ability/submitted on time) 15%

4. Spelling and grammar 10%

Total 50 POINTS

19
P.E. & HEALTH 12|3RD Quarter| CONFESOR|LANDRERO|MADAHAN