PHYSICAL EDUCATION REVIEWER

SWIMMING
- Is recreational act. 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.
- For activities that involve swimming diving, lifesaving, surfing, synchronized swimming, underwater
diving, and water polo.

1. PRE –HISTORIC
- As a support, history testify that our ancestors settled down next to the life-giving water, they
fished, hunted, and it is likely that they also dared to enter the water.
- They showed their swimming technique in the paintings on the cave wall. It is likely that they
overcame water obstacles dog-peddling and doing propulsive arm movements similar today’s
freestyle arm stroke

2. THE ANCIENT GREEK

- According to PLATO if you don’t know how to swim “YOU” are considered as uneducated.
- “Those uneducated who can neither swim nor read and write, cannot hold a public position” - Plato
- Swimming is an important part of Education
- ATHENS - Solon made the acquisition of the science of swimming compulsory in 594 B.C
- SPARTA - Lykourgos, the lawmaker of Sparta, prescribed the same in a strict Act on education in
the 9th century.

*IN MESOPOTAMIA
- Their scientific achievements include water pools and swimming pools.
- Many records related to swimming remained from the Assyrians, several reliefs were dug out from
royal tombs from 1200 B.C.
- There are swimming trainings of ASSYRIAN WARRIORS. Swimming was an integral part of
combat training of the Assyrians as well as young people in ISRAEL received obligatory swimming
lessons.

*IN EGYPT
- Swimming is part of Egyptian Culture.
- Swimming or bathing in the Nile River is part of their religious obligations .
- Egyptians know numbers of swimming strokes like; freestyle, backstroke, breaststroke that were
depicted on their royal tomb and vases.

*IN GERMANY
- Swimming as tactical exercise.

*IN FINLAND
- Considered swimming as a natural movement as running.

*IN ICELAND
- Showed report about swimming deeds, men and women are both excel in swimming.

*IN JAPAN
- Showed report about swimming deeds, men and women are both excel in swimming.
- Swimming is considered as one of the noble skills.
- Happened the first ever swimming competition dated 36 B.C. that was organized by Emperor Su Gui.
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ORGANISATIONS OF COMPETITIVE SWIMMING

- The international organisation of swimmers, (Fédération Internationale de Natation) was founded on

19 July, 1908
- Belgium, England, Denmark, Finland, France, Germany, Swede, and Hungary

MICHAEL PHELPS
- Most successful and most decorated Olympian of all time, with a total of 28 medals

JOSEPH SCHOOLING
- Joseph Isaac Schooling is a Singaporean swimmer.
- Gold medallist in the 100 m butterfly at the 2016 Olympics.

DIFFERENT TYPES OF STROKES IN SWIMMING

Biomechanics - The application of the principles of mechanical physics to understand movements and actions
of human bodies and sport implements.

A. Backstroke (Back Crawl)

- competition
- recreational swimming
- endurance swimming

 Head Position
- back
- steady
- water level at the ears
- chin near the chest

 Body Position
- chest high
- hips and thighs at the surface of the water
- knees down, feet up, toes pointed
- relaxed appearance
- complete stretch

 Legs (Flutter Kick)

- the toes are pointed, ankle extended
- the knees and feet remain below the surface – “silent kick”
- Continuous “boiling” action of the water over the feet
- The kick originates from the hip
- Kick down as well as up

B. Freestyle (Front Crawl)

- competition
- recreational swimming
- endurance swimming
- It is considered the fastest stroke. top swimmers can swim three (3) miles per hour.

 Head Position
- The head is in line with the spine.
- Look down at the pool bottom, slightly forward.
- Turn the chin to the shoulder to breathe, no head lift.
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 Body Position
- Flat horizontal position in the water
- No up/down movements of the hips
- No snake-like (sideward) movement of the body

 Legs (Flutter Kick)

- The kick originates from the hip
- The soles of the feet churn the surface, “boil water,” feet stay under the surface
- Proper knee bend, kick up and down
- Proper depth of kick 12”-14”
- The kick to the arm stroke should synchronized.

C. Breakstroke
- Competition
- Lifesaving
- Recreational swimming

 Head Position
- Chin at water level when inhaling
- Look down at the bottom of the pool when exhaling
- Head moves chin to hairline approximately 8”

 Body Position
- Good horizontal alignment
- Complete stretch of the body between strokes

 80% of stroke effort “Whip Kick”

- Complete stretch of the legs with toes pointed during the glide phase
- Proper recovery of the feet top proper position
- Proper catch of the feet with heels close to the buttocks
- Feet push out and back on the power thrust
- Feet accelerate throughout the kick

D. Butterfly
- Competition.
- Considered the most tiring swimming stroke

 Head Position
- Exhale with the head down, looking at the bottom, chin near the chest.
- Inhale with the head up, chin on the water level, looking forward.
- The head must move to get body undulation. The body follows the head.

 Arms
- Hands enter the water first, proper width, elbows up,
- Catch the water with the proper hand and wrist action
- Elbows up throughout the stroke
- Acceleration through push/pull phase
- Ballistic-like follow through on recovery
- Lift of shoulders and elbows into recovery
- Butterfly

 Legs (Dolphin Kick)

- Two beat kick for each arm cycle
- Whip-like action of legs and feet
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- Feet “bounce” up after each down kick
- Feet cause water to “boil” without breaking surface
- Knees bend at beginning of down kick – straighten – hyperextension at the end of the kick

E. Elementary Stroke
- Use this stroke to save your life. You can breathe easily with the face out of the water. You get more
distance for the least amount of energy expended. It is a resting stroke.

 Head Position
- The water level is slightly above the ears.
- The face is clear of the water at all times.

 Body Position
- Back straight
- Legs and hips slightly lower than the head and shoulders
- Hips remain near the surface at all times

 Legs (Whip Kick)

- Heels drawn down below the knees
- Heels about as wide as the hips
- Ankles flexed
- Circle heels wider than the knees (whip kick)
PARTS OF SNORKEL MASK
1. Snorkeling vest – is a small inflatable piece of garment that you can use to help you maintain
your buoyancy while floating. Typically, they contain no foam and will be inflated by the user. You
can achieve different levels of buoyancy depending on how much air you put into it.
2. Swimming mask – is an item of diving equipment that allows underwater divers, including scuba
divers, free-divers, and snorkelers, to see clearly underwater.
3. Fins, swim fins, or flippers - are finlike accessories worn on the feet, legs or hands and made
from rubber, plastic, carbon fiber or combinations of these materials, to aid movement through the
water it helps the wearer to move through water more efficiently, as human feet are too small and
inappropriately shaped to provide much thrust,
4. Mask skirt – is a silicone around the lenses that seals onto the face. They usually come in clear,
black, or white colours and have different advantages.
5. Dry Valve – is a special valve on top of the tube that completely stops water (and air) from
entering the tube when a wave comes or when diving underwater. This way, one does not need to
clear the water out when coming back to the surface.
6. Splash Guard – a common feature of many snorkels. It is a small valve just lower than the mouth
that empties the collected water that comes down the tube when one blows it out.
7. Skin Protection – Snorkeling may require one to be under the sun for some time. In order to
protect the skin from the heat of the sun, one may use a good biodegradable sunscreen or a
better choice will be wearing a long sleeve rash guard. The shirt may also provide jellyfish sting
protection. However, if insulation is needed from the cold water, then a wetsuit will be a better
option.
8. Swimming Cap – It is a big help in keeping hair out of the snorkel and the face as well. It will also
help in preventing the scalp from burning on a sunny day.
9. Mask Defogger – It helps prevent the mask from fogging up. Be sure to choose one that is not
toxic, biodegradable, and alcohol free for one’s protection and for the protection of marine life.
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10. Flexible Tube – below the strap attachment point is more comfortable than the classic snorkel.
The flexible tube allows the top and mouthpiece to rotate to different angles to better fit the face. It
can also drop away from the face when not in use.
11. Snorkel – The snorkel is a piece of equipment that makes it possible to breathe at the surface
while the face is submerged in water. It is basically composed of a tube, also called the barrel, and
mouthpiece. The tube end sticks out of the water while the mouthpiece goes in the mouth. It also
has a clip so it can be attached to the mask.
12. Strap – Hold the mask to the face underwater.
13. Nose Pocket– cushions and protects the nose. Some masks have the purge valve, a little valve
located at the bottom of nose pocket that helps in removing the water that has entered the masks.
14. Mask Skirt – is the soft flexible material that seals the mask around the lace