SOUTHERN LUZON STATE UNIVERSITY – LABORATORY SCHOOLS
PEH04: PHYSICAL EDUCATION AND HEALTH
First Semester, Second Term | Academic Year: 2022 - 2023
2
OUTLINE
I. Aquatic Recreational Activities
II. Benefits of Water-Based Recreation
III. Principal Hazards and Potential Risk
Reduction Measures
IV. Swimming as a Recreational Activity
V. Basics of Swimming
AQUATIC RECREATIONAL ACTIVITIES
LEISURE
• time spent for activities not related to work or
obligations (household chores, school works)
• time spent for life maintenance activities such as
eating and sleeping are not leisure
• essential part of human life
UNIVERSAL DECLARATION OF HUMAN RIGHTS AT 30,
ARTICLE 24
• right to leisure
RECREATION
• activities that require physical engagement done
for enjoyment and fun
• refreshes one’s mind and spirit
AQUATIC RECREATIONAL ACTIVITIES
• the large number of bodies of water in the
Philippines is a factor why water-based
recreational activities are popular among many
Filipinos
SWIMMING
• propelling the body in the water through the
combined movements of legs and arms while
floating
• essential in most water-based activities, which
can easily be done if you are an able swimmer
RECREATIONAL SWIMMING
• swimming activity done for fun and
enjoyment
• less structured than sessions that are
designed to teach swimming skills and water
safety
COMPETITIVE SWIMMING
• provides the health benefits of a vigorous
physical activity as well as the excitement of
competition
• number of participants and the distance
swum in a pool can vary
• competitive swimmers are required to
follow structures guidelines in order to learn
the requisite skills
COMPETITIVE WATER SPORTS
• can either be individual or team-based
INDIVIDUAL WATER SPORTS
• an individual performance that brings out the
best in each contender
•
requires great physical strength, perseverance,
determination, positive attitude, and a burning
desire to excel
SURFING
• water sport which involves a person riding
ocean waves with special board known as
surfboard
• riding a surfboard on the forward face of a
wave
• balance play a critical role in maintaining a
posture on various equipment that can be
used in surfing
WINDSURFING
• radical technique of surfing, combined with
sailing know-how and skill
• the windsurfer has to move with the waves
to control the board, and at the same time
manage the sail according to the winds
JET SKIING
• racing over a body of water on a one-man
watercraft machine
• fancy stunts and tricks can be done with
free-style jet skiing
WAKEBOARDING
• another type of surface water sprot
• uses techniques adopted from surfing and
snowboarding
• can be towed either by a motorboat or a
closed-cable system
• rapidly growing sport in the Philippines
• on the shortlist of possible sports to be
included in the Olympics
WATERSKIING
• skiing in the water
• individual uses 2 skis or single ski to skim or
glide along the surface of water
• pulled along by a high-speed powerboat
with the help of a ski cable or rope
TRIATHLON
• type of race that popularly involves
swimming, cycling, and running
• highly popular sport
• recently included in the Olympics
KITESURFING
• uses a small surfboard or wakeboard pulled
by a kite
• you will need to go through some training in
order to understand the movement and
direction control of a kite
SKIMBOARDING
• starts at the beach, wading the board into
the wash of previous waves, then catch the
next wave back to the beach
 • boat is smaller than a surfboard
• can be done in lakes and rivers as opposed
to surfing that requires a large body of water
BODYBOARDING
• surface water sport
• surfer rides a bodyboard on a wave that
carries him towards the shore
MIKE STEWART
• 9-time record holder
• considered as one of the best riders of
all time
CLIFF DIVING
• one form wherein divers jump off cliffs or
rocks in freshwater or salt water
• avid cliff divers travel around the world in
search on exotic locations to experience the
thrill and ultimate rush
FISHING OR ANGLING
• a water sport that can be lazy, relaxed, or
frenzied and highly competitive sport
• the species and quantity of catch required
depend on competition rules and area of
fishing
TEAM WATER SPORTS
• involves teamwork, synchronization of
movements, balance, energy, and a joint effort
to succeed and win
WATER POLO
• intense and competitive sport, with lot of
strategies and techniques involved in
gameplay
• players must swim and defend the ball as
well as try to score in the opponents goal
• there is no women’s category for this sport
RAFTING
• an inflatable raft must be maneuvered over
rather rough or dangerous water by the
team of 4-12 people
• famous leisure sport
• ideal vacation sport
• can be dangerous, depending on the
location and water current speed
ROWING
• a sport in which athletes compete in boats
on rivers, lakes, or the ocean, depending on
the type of race
• force of the athletes on the oar blades of
the boat while rowing, work against the
water forces to propel the boat forward
SYNCHRONIZED DIVING
• can be done solo or synchronized
• two divers must mimic or perform opposite
diving forms, while diving simultaneously
EXECUTION AND SYNCHRONIZATION
• important criteria for synchronized
diving
SYNCHRONIZED SWIMMING
• performing elegant synchronized moves in
the water with music played in the
background
• combination of swimming, gymnastics, and
dance
• requires great flexibility, aerobic
endurance, strength, grace, perfect timing,
and excessive breath control when
underwater
SAILING
• travelling over water in a vessel or vehicle
that has sails
KAYAKING
• propelling a small boat called kayak by
paddling a double-bladed oar paddle
• can be done in almost any body of water
CANOEING
• done in a small boat called canoe
• can be relaxing or adventurous depending
on the type of water you choose
• can be done individually, or with group of
people in rivers, lakes, or even in water
parks
CANOE
• a small boat with pointed ends
POWERBOATING
• if you love speed and racing, this sport is for
you
• you need to be cautious as racing of boats
needs you to be extra aware of your
surroundings
POWERBOATS
• reach speeds high enough to get your
adrenaline pumping and enjoy the
thrills of a race
YACHTING
• sailing or boating on a vessel called yacht
• used widely for racing
YACHT
• vessels designed to sail fast
RECREATIONAL WATER SPORTS
• fun-filled, great stress relievers
• help you relax, refresh, and rejuvenate
SNORKELING
• means to swim in or through a body of water
while wearing a snorkel
• a fun activity, especially when sone in
natural bodies of water such as lake and seas
• allows you to see and observe underwater
spectacles such as colorful corals and
schools of fish
SNORKEL
• breathing apparatus composed of a
mask and a tube
SPEARFISHING
• an ancient method of fishing using
sharpened sticks to catch fish
• technology gas changed spearfishing which
now involves the use of air powered
spearguns or sling
WATER OR AQUA AEROBICS
• best way to enjoy if you are not an able
swimmer
 • engaging in water aerobics is an excellent
alternative to perform land-based aerobic
exercises as the former entails law impact
movement
• some aerobics in land are possible to be
performed in water
• people perform traditional workouts in a
shallow part of a swimming pool
FREE DIVING
• form of underwater diving wherein the
individual performing it relies on his/her
own ability to hold his/her breath under
water until resurfacing
• has variations and other forms which serve
different purposes such as spearfishing, free
diving photography, underwater football,
etc.
• considered both as a sport and as a
recreational activity
SCUBA DIVING
• popularly known as sport diving
• type of diving done for the purpose of
leisure and enjoyment
• before one can participate, he/she must be
physically, mentally, and emotionally fit
• involves the used of a breathing system
known as scuba
SCUBA
• Self-Contained Underwater Breathing
Apparatus
• coined by Christian Lambertsen in
19545
UNDERWATER PHOTOGRAPHY
• often performed while scuba diving with a
waterproof camera and appropriate light
setup
• diving in the deep blue waters equipped
with a camera offers exquisite, exciting, and
rare photographic moments
PARASAILING
• enjoy breathtaking view of the water and
horizon with a fun-filled ride
PARASAIL
• parachute that is specially designed to
be towed behind a boat
BAREFOOT SKIING
• water skiing using just your feet
• balance play a crucial role
BENEFITS OF WATER-BASED RECREATION
IMPROVES CARDIOVASCULAR ENDURANCE
• aquatic exercises can be used to improve
cardiorespiratory fitness, strength,, power, bone
density, flexibility, and agility
• aquatic activities may have moderate-sized
effects on physical functioning
MUSCLE STRENGTH AND ENDURANCE
• water provides resistance, and through
resistance, your muscle mass increases
BODY FLEXIBILITY
• instead of isolating muscles, swimming is a full
body workout
• you are required to stroke through a full range of
motion in order to stay afloat, increasing your
joint and ligament flexibility
HELPS IN TONING THE BODY
• kayaking helps flatten the tummy
• paddling builds arm muscles, strengthens leg
muscles
RELIEVES STRESS THEREBY IMPROVING ONE’S MENTAL
AND EMOTIONAL CONDITION
• swimming releases endorphins in your brain,
which helps in increasing positivity, and bring
about a sense of wellbeing and happiness
ENHANCES SELF CONFIDENCE AND SELF-WORTH
IMPROVES SOCIAL INTERACTION
• aquatic activities enhance teamwork skills
PRINCIPAL HAZARDS AND POTENTIAL RISK REDUCTION
MEASURES
PHYSICAL HAZARDS
• drowning and injuries
MICROBIAL HAZARDS
• untreated sewage
CHEMICAL HAZARDS
chemical contamination caused by industrial discharge
DROWNING
• to suffocate because of excess of body fluid that
interferes with the passage of oxygen from the
lungs to the body tissues
POTENTIAL RISK REDUCTION MEASURE: safety rails,
life jackets, warning notices, education, personal care
WATERBORNE INFECTIONS
• caused by recreational or drinking water
contaminated by disease-causing microbes or
pathogens
POTENTIAL RISK REDUCTION MEASURE: treatment of
discharges of sewage, personal awareness, microbial
standards
LEPTOSPIROSIS
• a bacterial disease that affects humans and
animals
• caused by bacterial of the genus Leptospira
POTENTIAL RISK REDUCTION MEASURE: bankside
management to control rodents, litter collection,
treating or covering cuts, abrasions
IMPACT INJURY
• the damage caused by the collision of a body
with a moving stationary object
POTENTIAL RISK REDUCTION MEASURE: notices
indicating hazards, wearing head and body
protection, lifeguard and rescue services supervision
INJURY: BROKEN GLASS, JAGGED METAL WASTE
POTENTIAL RISK REDUCTION MEASURE: litter control,
cleaning of recreational area, prohibiting used of
glass in beaches, putting trash bins
SWIMMERS ITCH
• also called cercarial dermatitis
• appears as a skin rash caused by an allergic
reaction to certain microscopic parasites that
infect some birds and mammals
SCHISTOSOMIASIS
• also known as bilharzia
• a disease caused by parasitic worms
POTENTIAL RISK REDUCTION MEASURE: controlling
the growth of weeds and aquatic snails, avoiding
warm, snail-infested ponds, personal awareness
SUNBURN, SUNSTROKE, SKIN CANCER
• repeated sunburn, either by the sun or by
artificial sources of light, increases the risk of
melanoma in people of all ages
POTENTIAL RISK REDUCTION MEASURE: use of
sunscreen or sunblock, limiting sun exposure,
wearing protective clothing
FISH STINGS
• an injury which may include envenomation and
mechanical trauma
• there are number of species of venomous fish,
including the stonefish
POTENTIAL RISK REDUCTION MEASURE: raising
awareness where problem occurs
ATTACK BY MARINE ANIMALS
POTENTIAL RISK REDUCTION MEASURE: posting
warnings, personal awareness, avoidance
SWIMMING AS A RECREATIONAL ACTIVITY
SWIMMING
• propelling the body in the water through the
combined movements of legs and arms while
floating
• in 2500BC, swimming was a part of military
training and was taught to males as part of their
early education in different civilizations such as
Roman, Egyptian, Assyrian, and Greek
• therapy exercise
SPORTS EVENTS: Asian Games, Olympic Games
PREPARING TO SWIM
SWIMMING VENUE
• open-water venue (seas, rivers, lakes)
• indoor & outdoor swimming pools
VENUE SURVEY
• observe if the waves are high or low
• water current is strong or calm
• locate the shallow and deep areas
• avoid going to deep areas
• locate lifeguard station
• locate nearby clinic/first aid
NOTE: warning signs and labels are posted in the
vicinity of the venue most of the time
SWIMMING ATTIRE
• swimsuit
• cap
• goggles
GETTING STARTED
• swimming is a challenging physical activity, so
one must prepare for it
WARM-UP EXERCISES
• swimming is a challenging physical activity,
so you must prepare for it
STRETCHING: walking, jogging, dynamic
stretches
TAKING A SHOWER
• adjust body temperature
• reduce microbial contamination
• hygiene and courtesy
GETTING COMFORTABLE WITH THE WATER
• humans are terrestrial beings, therefore
when in water, when and how to breathe
are skills that must be mastered
WHAT TO EAT BEFORE AND AFTER SWIMMING
BEFORE SWIMMING
• it is not advisable to wat large amounts of food
since being in the horizontal position may cause
acid reflux
• if you have eaten a large meal, give your body 2-
4 hours to digest the food before swimming
• for smaller snacks, 30 minutes to 2 hours will be
needed for digestion
• moreover, take carbohydrates with lower
glycemic index (GI) as these kinds of food
facilitate a slower release of energy
LOW GI FOOD: bread, yogurt, peanut, egg, fruits
HIGH GI FOOD: pasta, rice, corn, potato
AFTER SWIMMING
• swimming is a physically demanding activity that
makes people feel extremely hungry after the
activity
• it is important to refuel yourself 20 to 30 minutes
after swimming session
COOLING DOWN
• cooling down after swimming is vital
• similar to warming up as you simply
continue on your workout but a slower pace
and with reduced intensity
MAINTAINING SAFETYIN SWIMMING
LEARN SWIMMING AND WATER SKILLS
SWIM WITH ADULT SUPERVISION OR IN AREAS WITH
LIFEGUARDS
SWIM IN DESIGNATED AREAS ONLY
SWIM WITH OTHER PEOPLE OR WITH A BUDDY
OBEY ALL SAFETY SIGNS AND WARNING FLAGS
AVOID ALCOHOL USE
• people who drink normally have no body balance
and coordination
• alcohol in the body impairs judgement and
affects one’s swimming skills
CHECK WEATHER CONDITION (FOR NATURAL BODY OF
WATER)
• water behavior is unpredictable, but knowing
the weather condition can help you know what
to expect in the swimming venue
LEARN FIRST AID AND CARDIOPULMONARY
RESUSCITATION
WEAR A LIFE JACKET WHEN SWIMMING OR BOATING IN
THE DEEP PART OF THE NATURAL BODY OF WATER
IF SOMEONE IS DROWNING, THROW A FLOTATION VALUES OF SWIMMING
DEVICE TO THAT PERSON OR USE A POLE TO REACH RECREATIONAL VALUES
• don’t attempt to jump into the water if you’re • swimming has become a popular form of
not a strong swimmer recreation not only to members families, but all
• a panicking victim usually pulls would-be kinds of people of all walks in life
rescuers down with him/her COMPETITIVE VALUES
• swimming with the goals to maximize
BASICS OF SWIMMING performance usually the speed of swimming
SWIMMING PHYSIOLOGICAL VALUES
• propulsion of the body through water by • benefits much the cardiovascular system since it
combined arm and leg motions and the natural develops endurance aside from the strength of
floatation of the body body muscles
• popular as an all-around body developer (as an • contributes to the development and proper
exercise) maintenance f the vital organs of the human
• used in therapy and as exercise for physically body
handicapped persons SAFETY VALUES
• consist of repeating a specific body motion or • ability to swim is a prime importance to safety
swimming stroke to propel the body forward against possible mishap
HISTORY OF SWIMMING THERAPEUTIC VALUES
• gives no exact date when started, but it is as old • people who have physical and mental disabilities
as mankind may find help swimming as an outlet and
• undoubtedly was discovered through accident physical exercises they need for the
when a person fell into the water and tried his improvement and recovery
best to survive the human stroke (dog paddle) SWIMMING GEAR CHECKLIST
DOG PADDLE 1. swim wear
• earliest form of swimming 2. head cap
SWIMMING IN THE PHILIPPINES 3. goggles
• the American military men introduced swimming 4. kick board
as comparative sports in the country 5. pull buoy
• through the pioneering effort of YMCA leaders, 6. goggles
the rudiments of the sports were impresses upon 7. nose clip and ear plug
the Filipino who saw in 1907 the construction of 8. hand paddles
the first swimming pool in the country at fort 9. swim fins/foot paddle
McKinley YMCA 10. push paddle
• in 1910, the holding of the first dual swimming
COMPETITIVE SWIMMING
meet between manila YMCA and the fort
FREESTYLE
McKinley YMCA marked the formal inception of
• refers to “any style”
swimming as a competitive sport
• places restriction what action the competition
SWIMMING/AQUATICS ACTIVITIES use, except during the freestyle portion of
RECREATIONAL SWIMMING medley swimming
• swimmers enter the water merely for enjoyment • in practice, almost all freestyle events are swing
COMPETITIVE SWIMMING using front crawl
• swimming with the goal to maximize • events are held distances of 50m 100m, 200m,
performance, usually the speed if swimming 400m, 800m, and 1500m
• generally considered to be a race against the BUTTERFLY
clock • events require that the swimmer’s action retain
ENDURANCE SWIMMING bilateral symmetry
• puts the swimmers against of the most • events are held at distances of 50m, 100m, 200m
dangerous passages of open water in the world BREASTSTROKE
• the most famous endurance swim is the cross- • where the butterfly stroke evolved
channel swim • places the swimmer’s hand must be pushed
OCCUPATIONAL SWIMMING forward together from the breast and the elbow
• a number of people enter the water and swim as must remain under the water
parts of their works BACK STOKE
SYNCHRONIZED SWIMMING • swimmers must lay on their back at all time
• referred to by the international governing body except during turns to perform the stroke
FINA as an artistic swimming since 2017 • performed in essence as an inversion of the
• hybrid form of swimming, dance, gymnastics crawl
• consist of swimmers performing a synchronized • events are held at distances of 50m, 100m, 200m
routine of elaborate moves in the water
RELAY
• where a number of swimmers swim sequentially
• events are held at distances of 4X50m free style,
4X100m free style, and 2X200m free style
INDIVIDUAL MEDLEY (IM)
• where one swimmer swims butterfly,
backstroke, breaststroke, and free style in this
order
• events are held at the distance of 100m, 200m
and 400m
MEDLEY RELAY
• four swimmers swim backstroke, breaststroke,
butterfly, and free style in this order
• events are help at the distances of 4X50m
medley, 4X100m medley, and 4X200m medley
COMPONENTS OF SWIMMING STROKE
BODY POSITION
• refers to the streamline body, with the upper
slightly higher than the legs
ARM PULL
• the arm strokes have three parts:
CATCH – entry hands in the water
PULL – accelerated press on the water
RECOVERY – brings the arms back to the starting
position
KICK
• basically starts from the hips and thighs
• aim to push eater backward, not to splash water
into the air
• have the toes slightly pointed
BREATHING
• continuous exchange of air; whether the head is
above or below the water is necessary
TIMING
• right timing when and how to breathe, pull, and
kick, which is critical in the execution of each
strokes
FUNDAMENTAL SKILLS IN SWIMMING
BREATHING
• breathing underwater is popularly known in
Bubbling technique
BUBBLING
• helps swimmers to breathe properly
• when you swim, you inhale through your
mouth when your face is above water, and
exhale through your mouth or nose when
your face is underwater
BOBBING
• where you sink underwater and slowly
exhale a stream of bubbles through your
nose and mouth
• a way to grow familiar with breath control
BOB AND BUBBLE
• you can perform exercises to grow more
comfortable breathing bubbles underwater
and work on your technique
• when you return to the surface, inhale and
then sink back into the water and exhale
again
FLOATING
• anything with a higher density than water will
sink in water (basic principle of physics)
• the human body is, by weight, roughly two-thirds
water meaning the density is similar to that of
water
• thus, you shouldn’t have to do much, if any, work
to float on top of the water
SUPINE FLOATING
• stationary face-up position in the water
PRONE FLOATING
• stationary face-down position in the water
STARFISH FLOATING
• basic swimming technique
• to do so, float on your back or on your chest
in a horizontal position with the arms and
legs apart
• basically, once you have mastered this
swimming technique, you could
theoretically float forever in this position on
your back
• having your legs and arms spread apart
gives your body additional stability while
floating in the water
JELLYFISH FLOATING
• also known as the survival float
• critical part of water safety
• aptly names for its proper execution
• looks like a jellyfish bobbing in the water
• standing in waist-deep water, the swimmer
takes a deep breath, put his face in the
water, arms hanging down and allows the
water to support the body
MUSHROOM FLOATING
• enable you to realize that even though your
feet are not touching the ground, you will
still be able to float up to the surface
effortlessly
• helps in increasing your confidence in the
water
• to sink back down, exhale while being rolled
up (you will start to sink due to your lungs
getting emptied)
LUNGS
• serves as the buoy of our body
SCULLING
• a technique for moving through the water
or staying horizontal/vertical using only the
arms and hand
• basic swimming technique
• basically, you float in an upright position
with your head above water and with your
arms extended sideways at shoulder level
• use quick sweeping movements of your
arms at the water surface to stay afloat
TREADING
• skill using arm and leg movements to stay
stationary and vertical with the head out of
the water
• whip kick or rotary kick should be used
GLIDING BACKSTROKE/BACK CRAWL
• stage in a stroke after the power phase when the • swum on the back
body keeps moving without any swim effort • uses alternating circular arm movements and an
BACK GLIDE above water recovery
• technique for moving the water in a supine • arms execute alternating movements: while one
position arm sweeps underwater from an overhead
PRONE GLIDE position backward to the hips, the other arm
• stationary, face-down position in the water recovers above water from hips to the overheard
ARM ACTION position
UNDERWATER ARM RECOVERY STROKE • in terms if speed, it is slower than front crawl or
• strokes in which the arms do not come out butterfly effect but faster than breast stroke
of the water on the stroke BUTTERFLY
• strokes you would want to use to save your • stands out among the competitive strokes
self because of its unique and spectacular technique
OUT OF WATER RECOVERY STROKE • uses a symmetrical or balanced arm stroke with
• strokes in which the arms do come out of above water recovery
the water on the stroke • uses a wave-like body undulation
• strokes that are more fatiguing SIDE STROKE
• you would not want to use them to save • not used in swimming competition
yourself • swum less often nowadays
KICKING • used by lifeguards to rescue victims
SCISSOR KICK
• skill using arm and leg movements to stay
stationary and vertical with the head out of
the water
• whip or rotary kick should be used
FLUTTER KICK
• swimming kick in which legs are extended
straight back and alternately moved up and
down with slight bend in the knee on the
upward movement
FROG KICK
• swimming kick in which the knees are
drawn up close to the hips and the feet are
thrust outward and backward so that the
legs come together when fully extended
DOLPHIN KICK
• swimming kick in which the legs are
extended straight back and moved up and
down in unison with a slight bend in the
knees on the upward movement
STROKES IN SWIMMING
FREESTYLE/FRONT CRAWL
• fastest and most efficient of the competitive
swimming strokes
• always used in the freestyle event
• preferred stroke of experienced swimmers and
triathletes
BREASTSTROKE
• swum in a prone position
• both arms move synchronously
• execute short, half-circular movements
underwater
• legs also move synchronously
• regarded as one of the most difficult strokes in
competitive swimming
• requires comparable endurance and leg strength
to other strokes
• slowest of any competitive strokes and thought
to be the oldest of all swimming strokes