SWIMMING
WHAT IS SWIMMING?
-SWIMMING, IN RECREATION 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.
WHAT IS THE IMPORTANCE OF SWIMMING?
-SWIMMING IS FOR EVERYONE NO MATTER WHAT AGE OR LEVEL OF
FITNESS. SWIMMING IS THE SPORT OR ACTIVITY OF PROPELLING
ONESELF THROUGH WATER USING THE LIMBS. ANY AGE CAN LEARN
TO SWIM AND THERE IS NO AGE LIMIT ON WHEN YOU CAN NO
LONGER SWIM. SWIMMING IS A LIFELONG SKILL THAT COULD SAVE
YOUR OR ANOTHER’S LIFE. IT IS NEVER TOO LATE TO LEARN TO
SWIM. SWIMMING IS AN EXCELLENT WAY TO KEEP FIT AND MOST
SWIMMING POOLS CATER FOR ALL.
TRIVIA!!!
-SWIMMING HAS BEEN KNOWN SINCE PREHISTORIC TIMES.
DRAWINGS FROM THE STONE AGE WERE FOUND IN "THE CAVE OF
SWIMMERS" NEAR WADI SORA (OR SURA) IN THE
SOUTHWESTERN PART OF EGYPT.
-ONE OF THE MOST POPULAR WATER SPORTS IS
SWIMMING. SWIMMING HAS BEEN AROUND FOR
CENTURIES. IT HAS EVOLVED TO BECOME ONE OF THE
MOST COMMON RECREATIONAL ACTIVITIES AS WELL.
SWIMMING IS A SPORT THAT TESTS YOUR FITNESS AND
STAMINA.
-SWIMMING IS A GREAT RECREATIONAL ACTIVITY FOR
PEOPLE OF ALL AGES. RECREATIONAL ACTIVITY MEANS
ANY OUTDOOR ACTIVITY UNDER- TAKEN FOR THE
PURPOSE OF EXERCISE, RELAXATION OR PLEASURE,
INCLUDING PRACTICE OR INSTRUCTION IN ANY SUCH
ACTIVITY. RECREATIONAL SWIMMING CAN PROVIDE YOU
WITH A LOW-IMPACT WORKOUT AND IT’S ALSO A GOOD
WAY TO RELAX AND FEEL GOOD. COMMON SWIMMING
STYLES IN RECREATIONAL SWIMMING ARE
BREASTSTROKE, BACKSTROKE, SIDE STROKE AND
FREESTYLE.
COMPETITIVE SWIMMING AND RECREATIONAL
SWIMMING
COMPETITIVE SWIMMING
-COMPETITIVE SWIMMING IS AN ACTIVITY WHICH
INVOLVES SWIMMING AS ITS PRIMARY MECHANISM IN
COMPETING WHICH CAN EITHER BE INDIVIDUAL OR TEAM
BASED. EXAMPLE: WORLD CHAMPIONSHIPS, OLYMPICS
RECREATIONAL SWIMMING
- RECREATIONAL SWIMMING OCCURS WHEN LEARNING
SWIMMING AND WATER SAFETY IS THE MAIN OBJECTIVE
OF THE ACTIVITY. RECREATIONAL SWIMMING IS OFTEN
LESS STRUCTURED THAN SESSIONS DESIGNED TO TEACH
SWIMMING AND WATER SAFETY, AND MAY OCCUR IN A
WIDER THAN USUAL RANGE OF ENVIRONMENTS.
EXAMPLE: SWIMMING IN THE POOL (LEARNING THE
BASICS OF SWIMMING).
FIVE BASIC SKILLS IN SWIMMING
1. Water Comfort -The most basic and essential
swimming skill is simply becoming comfortable in the
water. Although humans are born with innate water skills,
many people develop a fear of the water. To become
more comfortable in the water, spend time in a shallow
pool or wading in the ocean. Never enter the water alone,
especially if you are not a strong swimmer.
2. Breath Control - Breath control begins with simple
exercises such as drawing a breath, submerging, blowing
bubbles and then resurfacing for another breath. As your
swimming skills improve, you will learn specific breathing
 techniques for different strokes. Work with arms
a swimming
hit the water, the legs are kicked backward at the same
coach or a friend or relative who is a strongtime
swimmer.
in what is known as a dolphin kick. It is known as the
hardest swimming stroke to master.
3. Floating Floating, or keeping your body in a horizontal
position in the water, is a basic water skill. If you accidentally
fall in the water, you may be able to float until you are
rescued, even if you are not strong enough to swim to safety.
Get lessons from a coach or a competent friend or relative.
4. Kicking Kicking - provides propulsion through the water.
Kicking is also used in treading water, which is the process of
remaining in one place while keeping your head above the
water line.
5. Strokes Strokes - are the arm movements used to pull the
body through the water. The front crawl, sidestroke, breast
stroke, backstroke and butterfly are the five most common
swimming strokes. Each stoke uses different body
positioning, breathing techniques and arm movements.
DIFFERENT STROKES IN SWIMMING
1. Freestyle - The freestyle stroke is typically used for speed,
as it allows for a streamlined movement that helps the body
glide through the water. Also referred to as the “forward
crawl”, the body stays in the water during this stroke, while
the arms and legs work in tandem to provide forward
motion. This is often one of the first strokes taught in
lessons, as it is easy to learn and is a good way to build up
the upper body strength for strokes like the butterfly.
2. Back Stroke- The backstroke is one of the most well-
known swimming strokes. Also referred to as the “racing
backstroke”, the backstroke is done by swimming on your
back and swinging one arm at a time up over your head and
back down behind your back, while kicking backward in a
flutter kick.
3. Breast Stroke -The breaststroke is done on the stomach,
with both arms in the water while the body is pulled
backward. The arms then move in an arc shape in the front
of the body while the legs do a frog kick. Out of all the
swimming strokes, the breaststroke may be one of the
oldest.
4. Butterfly Stroke -The butterfly is another stomach-position
stroke, in which the arms move forward in a circle motion
going above the head and directly into the water. Once the
EQUIPMENT FOR SWIMMING
Goggles Goggles protect your eyes from chlorine (and
anything else that may be in the water), and they help you
keep your eyes open while you swim so that you can see
where you’re going
Fins Fins fit on your feet and add propulsion to your kicks
(think of a duck’s webfoot). They are great training for your
legs and will help you swim faster. They come in long fins
for beginners who want to work on their stroke and build
up leg strength and ankle flexibility and short fins to help
you go faster without overworking your legs.
Kick boards Kickboards are devices made of foam or other
materials that float, and they come in a variety of shapes
and sizes. The main purpose is for you to hold on and stay
afloat while your legs do all the work. It’s good exercise for
coordinating your kicking, and it gives your arms a rest.
Swimming attire Technology has entered the swimsuit
arena as well. Fabrics are designed for minimal resistance
through the water, they tend to last a long time, and they
resist fading even when used repeatedly in chlorinated
pools.
Bathing cap Bathing caps can serve several purposes.
Some pool managers will require individuals with long hair
to wear caps to keep hair from getting into the pool, and
some people just like to protect their hair from the
chlorine in the water. You may also decide to wear a
bathing cap to cut down on resistance in the water. This
really works, and so if you’re looking to increase your time
a bit, a bathing cap might help.
HEALTH FITNES COMPONENTS OF SWIMMING
1. CARDIOVASCULAR FITNESS - SWIMMING IS AN
EXCELLENT CARDIOVASCULAR ACTIVITY BECAUSE IT
INVOLVES CONTINUOUS MOVEMENT OF LARGE MUSCLE
MASS IN A LOW-TO-ZERO GRAVITY ENVIRONMENT, WHICH
MAKES IT EASY ON YOUR JOINTS. SWIMMING FOR AT
LEAST 20 MINUTES, THREE TIMES A WEEK CAN HELP YOU
ACHIEVE A HEALTHIER LIFE BECAUSE IT GETS YOUR HEART
RATE UP, BURNS FAT AND IMPROVES YOUR BODY’S
 ABILITY TO PUMP OXYGEN-RICH BLOOD TO YOUR
WORKING MUSCLES.
2. MUSCULAR ENDURANCE AND MUSCULAR STRENGTH -
EXERCISING IN WATER ADDS NATURAL RESISTANCE TO YOUR
WORKOUT, WHICH HELPS BUILD STRONGER MUSCLES.
UNLIKE RUNNING OR RIDING A BIKE, SWIMMING BUILDS
MUSCLE IN BOTH THE UPPER AND LOWER BODY. IT ALSO
BOOSTS ENDURANCE, ENABLING YOU TO SWIM LONGER AND
FURTHER BEFORE MUSCLES ARE FATIGUED.
3. FLEXIBILITY -ANOTHER BENEFIT OF THE STRENGTH
TRAINING ASPECT OF SWIMMING IS INJURY PREVENTION.
ONE OF THE LEADING CAUSES OF INJURY IS WEAKNESS OF AN
IMPROPERLY CONDITIONED MUSCLE OR WEAK JOINTS, BOTH
OF WHICH CAN BE IMPROVED THROUGH STRENGTH
TRAINING. SWIMMING IMPROVES FLEXIBILITY, A FACTOR
THAT ALLOWS YOU TO CONTINUE SWIMMING EVEN WHEN
YOU'RE UNABLE TO PARTICIPATE IN OTHER SPORTS.
4. BODY COMPOSITION - LOWER BODY FAT AND HIGHER
MUSCLE MASS LEADS TO IMPROVED FLEXIBILITY AND MORE
CALORIES BURNED DURING A WORKOUT. BECAUSE
SWIMMING BURNS CALORIES WHILE ALSO BUILDING
STRENGTH AND ENDURANCE, IT IS AN EXCELLENT FITNESS
ACTIVITY FOR ACHIEVING A HEALTHY BODY COMPOSITION
AND FABULOUS TONE.
WATER AEROBICS
Water aerobics is a term of exercise where aerobics are
performed in shallow water. It is beneficial for one and all,
including the elderly. The use of water supports the body
and reduces the risk of injury to the muscles and joints,
prevents overheating of the body, and is very safe and
simple form of exercise.
BIG IDEA Water aerobics had many different names such as
hydronastics and aqua aerobics. It is said that water
aerobics was invented in the 1950s by a man named Jack
Lalanne.
The term ‘water aerobics’ refers to the aerobic exercise that
is performed in reasonably shallow water, for example in a
swimming pool. This type of exercise is done mostly when
the person is standing upright. The person is standing
upright. The person doing this type of aerobics will not
swim.
Water aerobics is a method of resistance training. This is a
type of aerobics exercise that required participants to be
immersed in water. The natural resistance created by
exercising in the water also helps increased muscle
strength, giving those fitness fanatics a different way to get
toned. The low impact workouts make water aerobics
perfect for people all ages and fitness levels.
BENEFITS OF WATER AERONICS
Water aerobics is a great way to tone up and get in shape
this year and with the ease and reduced impact, people of
all ages, shapes, sizes and abilities can enjoy the benefits of
water fitness. The following are the benefits of the water
aerobics.
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PHYSIOLOGICAL INDICATORS
-In physical activity participation, it is also important that we
should monitor our physiological indicators. Physiological
indicators are those signs that are physiologic in nature or
have to do with bodily processes. These include heart and
rate of perceived exertion. Each of these physiological
indicators is important.
HEART RATE- Heart rate, also known as pulse rate, this is
the number of times a person’s heart beats per minute. It
indicates the effort your heart is doing based on the
demands you place on your body. The more demanding
your physical activity means that the heart rate is faster.
RATE OF PERCEIVE EXERTION (RPE) - Our participation
towards the different physical activities/exercises varies in
our capacities. One may say that a certain physical
activity/exercise is easy for them, while other may view it
oppositely. In doing this, the Rate of Perceived Exertion
(RPE) aids to guide each and one of us in assessing the
intensity of exercises based on how we feel. It is basically a
subjective assessment of effort which ranges from 6 (very,
very light) to 20 (very, very hard).
Recreational Activity
What is Recreation? The term recreation appears to
have been used in the English language first in the late
14th century, in the sense of “refreshment or curing of a
sick person”. It is derived from the Latin “re” which means
“again”, and “creare” which means “to create”.
Humans spend their time in activities of daily living,
work, sleep, social duties and leisure. Leisure here means
being free from the prior commitments to physiologic or
social needs which in the prerequisite of recreation.
Leisure time has increased with increased longevity and
for many, with decreased hours spent for physical and
economic survival. Yet others argue that time pressure has
increased for people in this modern time, as they are
committed to too many tasks.
Lesson 1: Recreational Activities
The need to do something for recreation is an essential
element of human biology and psychology. Recreational
activities are often done for enjoyment, amusement or
pleasure and are considered to be “fun”.
Leisure and Play The word play was derived from the
Anglo-Saxon “Plega”, meaning “a game, sport, skirmish,
fight or battle”. This is related to the Latin “plaga” which
means “a blow, stroke, or thrust”. It is illustrated in the
idea of striking or stroking a ball.
Other languages have words derived from a common root
– such as the German “spielen” and the Dutch “spleen” –
whose meanings include the playing of games, sports or
musical instruments.
Leisure is defined based on the five views
1. As a Symbol of Social Class The view of leisure as closely
related to social class stemmed from the work of Thorstein
Veblen, a leading American sociologist of the late 19th
century. Veblen showed how, throughout history, ruling
classes emerged from those who identified themselves
sharply through possession and use of leisure.
2. As an Unobligated Time The most common views of
leisure regard it as unobligated or discretionary time.
Discretionary time is time that is not used for work
obligations and personal maintenance. This view of leisure
sees it essentially as time that is free from work or from such
work – related responsibilities as travel, study, or social
involvements based on work.
3. As an Activity Leisure may be viewed as an activity which
people engage in during their free time. Obviously, this
concept of leisure is closely linked to the idea of recreation
because it involves the way in which free time is used for
activity purposes.
4. As a State of Being that is Marked by Freedom The
emphasis is on the perceived freedom of the activity and on
the role of leisure involvement in helping the individual
achieve personal fulfillment and self-enrichment.
5. As a Spiritual Expression Leisure is viewed in terms of its
contribution to the spiritual aspect – the expression of
religious values. Newly founded organizations conduct
activities involving the spiritual aspect of being a person.
Lesson 2: Different Recreational Games
Recreation related to or denotes activity done for
enjoyment when one is not working or studying. It refers to
the time spent in an activity one loves to engage in, with the
intent to feel refreshed.
Recreational activities help one to take a break from
monotony and provide diversion from daily routine. It gives
people the benefit of a positive change from the
stereotypical lifestyle.
Aside from the enjoyment that you feel, recreational
activities also give you an opportunity to be able to spend
time with yourself. Having the time to spend with your self
can make you discover and learn more about your inner self
– you get to know yourself more deeply.
Types of Recreation
Recreation Through Sports Here, you are actually engaging
in recreational activities through sports. Basketball,
Volleyball, cricket, baseball, and others are good recreational
activities to engage in. they help to make your body strong
and fit as these sports are also good way of exercising.
Exercise is good for our body, especially if we are stressed
and overworked in our daily routine.
2. Recreation Through Adventure If you are an adventure, for
sure this type of recreational activity is the most enjoyable for
you. Adventure takes from in biking, skiing, bungee jumping,
and other similar activities, being on an adventure type of
recreational activity also gives you an opportunity to see the
beauty of nature.
3. Recreation for Amusement Yes, most of us do recreational
activities for our own amusement. Some of us find
entertainment through video or computer games, internet
surfing and others. Travelling, partying, shopping, and visiting
parks, museums and historical places are also considered
recreational activities for some.
4. Club to Recreate These are the usual recreational activities
that your club, friends, compony or organizations usually plan
or organize. Usually this type of recreational activity promotes
social interaction and team building or just a social gathering.
Common Outdoor Activities
1. River Rafting River rafting is considered as one of the most
popular recreational activities in adventure tourism. Rafting is
divided into six levels of difficulty. It is the most adrenaline
pumping activity, especially in the mountainous terrains. Any
mountain river is potentially suitable for river rafting. In the
Philippines, the Cagayan de Oro River is fast becoming a
tourist destination for white water river rafting enthusiasts.
2. Rock Climbing and Mountaineering These two activities
are like two sides of a coin. When your aspiration is as high as
the Mount Everest itself, it is difficult to resist the temptation
to climb. It is true that mountaineering is one of the oldest
recreational activities and rock climbing, and integral part of
mountaineering, has turned a new leaf in the world of
outdoor recreation.
3. Skydiving Man, from the beginning of the age of reasoning,
justifies his desire for wings. Flying is not only a passion, it has
become a regular sport, too. While the drop zone Skydive
Arizona in USA is considered the “skydive capital of the
world”, other countries are not far behind when it comes to
technology or expertise in skydiving.
4. Paragliding Paragliding may seem to be a close cousinCable
of
skydiving, yet they are miles apart in details. From the used
pointfor artificial maneuvering.
of ascent to the descent, the paraglider calls the shots. The
advantage of paragliding over skydiving is the pilot harness
where the pilot can sit and enjoy the ride while
maneuvering the glider with its advanced gears.
5. Scuba Diving The word “scuba” is an acronym for “Self-
contained Underwater Breathing Apparatus”. It was
invented for underwater warfare during World War II.
However, the excitement coming from seeing the beauty of
marine life has overtaken the original purpose of scuba
diving.
6. Skiing and Sledging (Sledding) Earlier history suggest that
skiing used to be the hunting medium for the Nordic people.
The thrill remains, though only in the form of different
athletic challenges of the Nordic and Alpine regions.
7. Surfing There is no better way to enjoy the waves, the to
go surfing. Use a surfboard, a canoe – or even a door or a
guitar, if you can manage – to have the full splashes of
enjoyment.
8. Wildlife Survey Considering the recent endangerment of
many wildlife species, one can enhance a regular holiday
trip to the forest as taking a step towards the protection of
these animals. Many organizations are encouraging wildlife
surveys to be made by visitors, both residential and non-
residential.
skiing is similar to wake boarding, but cables are
5. Parasailing is towing a person behind a vehicle, usually a
boat, while attached to a parachute.
6. Skim boarding is a board sport where a board is used to
ride onto an incoming wave.
7. Surfing downhill on ocean waves or artificial waves in a
wave pool.
8. Wake surfing is a mix between wakeboarding and surfing.
9. Yachting is sailing on yachts, day sailing, cruising or yacht
racing.
Common Amusement Activities
1. Music – Listening to music can be a wat of doing
recreational activities. It can be just be listening, playing
instruments or composing music.
2. Dancing – it is both means of exercising and doing a
recreational activity.
3. Watching Movies – staying at home to watch movies or
going to the cinema is one common amusement recreational
activity that can be enjoyed with your family and friends.
4. Video Games
5. Internet Browsing – surfing the internet, reading articles,
news or stories.
6. Going to amusement parks – enjoying different rides and
games are some activities that many people enjoy, especially
kids.

9. Desert Safari Also known as “Dune Bashing”, desert safari

has become one of the prime desert recreational activities
around the world, especially in the heart of the Middle East.
Dubai can be considered the hub of desert activities
including desert safari and sand skiing.

10. Coastal Trekking Swaying from the traditional routes of

road trips or hiking, coastal trekking (coast to coast walk) is
one of the recently developed recreations that are slowly
gaining popularity among trekkers.

Common Water Activities

1. Barefoot skiing is waterskiing without skis.
2. Boat racing is the use of powerboats to participate in
races. 3. Body boarding is similar to surfing, but the board is
smaller and the person (normally) lies down on the board.