PEH REVIEWER
Good luck mga ante sana hindi kayo
malunod -chachy
LESSON 1: AQUATIC
RECREATIONAL ACTIVITIES
LEISURE - is an essential part of
human life, in fact, a HUMAN RIGHT.
- The importance of leisure is even
recognized by the United Nations
through Article 24 of the
Universal Declaration of Human
Rights.
- “ Everyone has the right to rest
and leisure, including reasonable
limitation of working hours and
periodic holidays with pay.”
AQUATIC RECREATIONAL
ACTIVITIES
● The Philippines’ over 7,100
islands boast 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 - is propelling the body in
the water through the combined
movements of legs and arms while
floating.
RECREATIONAL SWIMMING
- is probably the most water-based
recreational activity as it requires
minimal use of equipment.
- is when one swims to have fun and
enjoy the water.
- different from competitive swimming
where participants follow structured
guidelines when it comes to learning
the requisite skills.
- less structured when it comes to
learning swimming skills.
Needed in recreational swimming:
● Swimming venue
● Swimming gear
● Swimming skills
KAYAKING - is propelling a small boat
called KAYAK by paddling a
double-bladed oar paddle.
SURFING - is a surface water sport that
involves a person called SURFER.
SURFER - “riding” ocean waves using a
special board called SURFBOARD.
● The surfer rides on the forward
face of a moving wave which
carries him or her toward the
shore.
● The most suitable waves for
surfers are usually ocean waves.
● Lakes and rivers can also have
waves but it is not big enough for
surfing.
 ● Surfers can also use artificial - Uses basic equipment only and
waves created in artificial wave does not require specialty
pools. training.

WAKEBOARDING - is another type of TECHNICAL SCUBA DIVING -

surface water sport that involves a requires a greater level of training and
person commonly called a experience and a more complex set of
WAKEBOARDER. equipment.

SNORKELING - is swimming on or HAZARD OF WATER-BASED

through a body of water wearing RECREATIONAL ACTIVITIES
SNORKEL.
PHYSICAL HAZARDS - include
- You swim only near the water's drowning and injuries.
surface so that the tube
connected to your mouth is DROWNING - is one of the unequivocal
above it. dangers of water-based recreational
activities.
SNORKEL - composed of a mask and a
tube. ● The WHO estimated 372 000
- This will allow you to breathe worldwide die annually due to
through your mouth when you drowning.
float underwater
MICROBIAL HAZARDS - untreated
WATER AEROBICS - is the best way to sewage pumped into water bodies such
enjoy the water if you are not an able as seas and rivers contaminates the
swimmer. water, and contaminated water puts
people at risk for infections.
FREE DIVING - is essentially a form of
underwater diving wherein the individual CHEMICAL HAZARDS - water
performing it relies on his own ability to contamination because of chemicals
hold his or her breath underwater while also poses serious threats to
resurfacing. participants of water-based recreations.
- In pools, chemical contamination
usually caused by soap residues
RECREATIONAL SCUBA DIVING - is and cosmetics.
basically a variation of scuba diving for
the purpose of leisure and enjoyment. ORGANISMS THAT CAN ALSO
CAUSE THREATS:
 ● Aquatic predators such as
crocodiles and sharks may
attack people.
● Microscopic bacteria and
viruses and other parasitic
organisms may also cause
serious threats to one’s health.
LESSON 2: SWIMMING AS
RECREATIONAL ACTIVITY
SWIMMING has become an essential
exercise for all-around body
development.
COMPETITIVE SWIMMING - became
prominent when it was included as one
of the sports in the OLYMPIC GAMES in
1896.
DIFFERENCE BETWEEN
RECREATIONAL AND COMPETITIVE
SWIMMING
● Swimming competitions was held
in Europe in an early as 1846.
● Recreational swimming is much
older, having been practiced
since the beginning of the world’s
ancient civilizations.
● RECREATIONAL SWIMMING is
done for fun.
PREPARING TO SWIM - whether you
are to engage in recreational or
competitive swimming, make sure you
consider your swimming venue and
swimming attire.
2 TYPES OF SWIMMING VENUES
1. Open-water swimming venue -
such as seas, rivers, and lakes.
2. Indoor or Outdoor swimming
pool
FORMAL SWIMMING LESSONS - are
done in swimming pools rather than in
open-water swimming venues.
- it is done because swimming
pools are more predictable than
natural bodies of water.
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 vicinity.
SWIMMING ATTIRES:
● Swimsuit - Ordinary shorts and
T-shirts are not advisable for
swimming, and the reason is
SKIN FRICTION, which is the
resistance of the skin to the
material passing through it.
➔ Smooth surface-
produces less skin friction
than a rough surface,
which is why swimmers
wear TIGHT SUITS–to
reduce skin friction.
● CAP - reduces drag and it serves
as your hair protection from
chemicals and bacteria in the
water.
 ● GOGGLES - are optional apparel
in swimming, but it helps a lot if
you have one.
- It allows you to open your
eyes underwater and
prevents eye irritation
while doing so.
WARM-UP EXERCISES - Before the
actual swimming, you should perform
some stretching and warm-up exercise
first.
TAKING SHOWER - it helps your body
adjust to the temperature before you
actually go for a swim.
PRE-SWIM SHOWER - removes sweat,
cosmetics, and body oil, which can
contaminate water.
GETTING COMFORTABLE IN THE
WATER - may not be spontaneous as
the other activities that people usually
do on land.
BREATHING - another spontaneous
activity that people do without effort on
land.
Exercises that may help people to get
comfortable in water:
1. Adjusting to water temperature
2. Entering the pool property
3. Walking in the water
4. Exiting the water
COOLING DOWN - this is similar to
warming up as you simply continue on
your workout but in a slower pace and
reduced intensity.
LESSON 3: BASICS OF SWIMMING
FLOATING - is a skill and you can be
good at it if you put forth the effort and
determination to learn it.
● Humans naturally float in water,
at least to some degree since the
human lungs are filled with air.
PERSON’S CENTER OF BUOYANCY
(center of a floating body) - is located
approximately in the center of his o her
chest.
FLOATING - is the first skill that every
swimmer should learn.
FLOATING ON YOUR BACK - you
must simply float on your back.
BACK FLOATING WITH ARMS
EXTENDED - your goals are to lie back
on the water while your arms and legs
are spread out and to float without
movement.
BACK FLOATING IN T-POSITION - this
is an advanced floating skill wherein
some of the elements used for
balancing will be taken out.
BACK FLOATING IN STRAIGHT LINE
- a more advanced technique in floating.
FRONT WITH ARMS EXTENDED -
your objective in this technique is to
keep your feet, hips, hands, shoulders,
and head all at the surface of the water.
FRONT FLOATING IN A T-POSITION -
this skill is same as with floating on your
back. You will float on your front and
bring your legs together
FRONT FLOATING IN A STRAIGHT
LINE - the last skill you must learn
involves bringing your arms and hands
in front of your body .
KICK - it stabilizes and propels your
body forward in the water.
STRONG KICKING - makes a stronger
swimmer.
GOOD KICKERS- rely of flexiblity and
foot speed.
BASIC TYPES OF KICKS
● Flutter kicks - This is a
swimming kick usually used in
freestyle stroke wherein the legs
are extended straight back and
moved up and down alternately
with a slight knee bend on the
upward movement.
● Frog kick - it resembles the
movement of a frog’s hind legs
when in water.
● Dolphin Kick - Usually used in
the butterfly stroke
- This kick involves the up and
down movement of the legs and
lower trunk together with the
knees bent in the upswing.
- Called dolphin kick because the
body’s movement resembles that
of a dolphin.
BREATHING IN SWIMMING - a skill
that every swimmer should master.
- is important to keep the muscles
fueled.
Water Safety and Survival Techniques
Safety - the condition of being protected
from or unlikely to cause danger, risk, or
injury.
Water Safety - refers to the procedures,
precautions, and policies associated
with safety in, on, and around bodies of
water, where there is a risk of injury or
drowning.
Fish - are able to live and breathe in the
water, but people need air to breathe.
● People drown when too much
water gets into their lungs. When
that happens, the lungs can't put
oxygen in the blood. Then, too
little oxygen gets to the brain and
the rest of the body.
● Injuries can also happen when
one performs water-based
recreational activities. For
instance, people put their lives in
 danger when they dive or jump *Good luck!*
into waters of unknown depth.

● Slipping on wet surfaces,

especially around swimming
pools is also a cause of injury.

● Discarded shards of glass and

cans in polluted bodies of water
can also cause injury.

● Swimming injuries, drownings

and deaths are preventable by
following simple safety rules.
These rules apply around all
bodies of water, from the beach
or lake to private pools and
bathtubs.

How can I stay safe when swimming?

1. Look for and read the signs
2. Never swim alone
3. Be careful getting in and out of
the pool
4. Always check your surroundings
and enter the water slowly with
your feet first.
5. Look before you leap or dive in
6. Stay within your abilities
7. Walk, do not run
8. Play carefully
9. Do not drink alcohol

Personal Survival
1. Float upright in the water and
take a deep breath
2. Lower your face into the water
(keeping your mouth closed) and
bring your arms forward to rest at
water level
3. Relax in this position until you
need to take in more air
4. Raise your head above the
surface, treading water, and
exhale. Take another breath and
return to the relaxed position.