Department of Education

SAINT IGNATIUS LOYOLA ACADEMY, INC.

Liloan, Southern Leyte

LEARNING MATERIALS
PE AND HEALTH 12
Quarter 3 Lesson 5

_______________________________ _________________________________ _________________________

NAME GRADE&SECTION DATE
MET 2: AQUATICS
MELC: Engages in moderate to vigorous physical activities (MVPAs) for at least 60 minutes most days of the week in a
variety of settings in and out of school. PEH12FH-Ia-t-8

AQUATICS AND INTRODUCTION TO BASIC SWIMMING

AQUATICS
Aquatic sports in the Olympics and other international competitions include swimming, diving, synchronized
swimming, water polo, and open water swimming. Aquatics is a very broad discipline that deals with water activities. It
may be for competitive or recreational purposes.
The water buoyancy makes exercising easy. Ninety percent of the body is buoyant when the water is up to the
neck. Water offers continual resistance to every move in all directions, around 12 to 14 percent more resistance than
exercising on land. This makes water a natural and instantly adjustable weight-training machine. In addition, water
disperses heat more efficiently, so there is less chance of overheating because its cooling effect relieves the body.

Swimming

Swimming is a technical sport which requires physical strength most especially when applied to a competitive
level. Not all people find it easy to adapt to the techniques needed to participate in the sport; hence, a rigorous training is
essential. Skills learned in the process are enhanced under the guidance of a coach, which makes a big difference when it
comes to qualification for a national or Olympics competition.
Floating is one of the first skills often taught when starting to learn the sport. Positioning the body in a correct
way by letting the water support its natural buoyancy is crucial. Make sure to relax when in the water so that the natural
buoyancy is maximized.

Swimming Warm Up Exercises

Warm-up exercises are very helpful to beginners in swimming. It stretches the muscle so that it will be able to function
well during the actual swimming.
1. Bicep Stretch
 Stand straight. Clasp your hands behind your back.
 Straighten your arms and rotate hands so the palms will face downwards.
 Raise arms and hold for 10 to 20 seconds.
 2. Triceps Stretch
 Stand straight with feet hip-width apart.
 Lift and bend one arm until the hand is in the middle of the upper back.
 Grasp the elbow with the other hand and gently pull.
 Hold for 10 to 20 seconds and repeat on the other side.
3. Small and Big Arm Circles
 Stand straight with feet shoulder-width apart.
 Raise and extend arms to the sides, without bending the elbows.
 Slowly rotate arms forward, making small and big circles.
 Complete a set in one direction and then switch, rotating backward.
4. Shoulder Stretch
 Bring one arm across the upper body, and hold it straight.
 Grasp the elbow with the other arm, and gently pull it toward the chest.
 Hold for 10 to 20 seconds and repeat on the other side.
5. Wrist Stretch
 Stand and extend right arm forward at shoulder height.
 With elbow straight, grasp your right hand with the left one.
 Bend the wrist backward until you feel the stretch in your forearm.
 ·Hold and then bend the wrist downward. Switch arms and repeat.
6. Jog in Place
 Stand straight with feet shoulder-width apart and face forward. Open up your chest.
 Start pulling knees up and slowly land on the balls of your feet.
 Repeat until the set is finish.
7. Front and Back Lunges
 Stand with feet hip-width apart. Take a step forward then slowly bend both knees until the back knee is above the
floor.
 Stand back up, take a step back with the same leg, and bend both knees until the back knee is above the floor.
 Repeat this back and forth movement for the entire duration of the set, and then switch legs.
8. High Knees
 Stand straight with feet shoulder-width apart. Face forward and open your chest.
 Bring knees up to waist level and then slowly land on the balls of your foot.
 Repeat until the set is complete.
9. Butt Kicks
 Stand tall with feet shoulder-width apart and face apart.
 Start kicking feet up until the heels touch the glutes, and pump your arms at the same time.
 Repeat until the set is complete.
10. Standing Forward Bend
 Stand up tall, and bend forward by rotating hip joints.
 Keep knees straight, and place palms on the floor, or hold the back of the ankles.
 Stay in standing forward bend pose for 30 seconds to one minute.
11. Jumping Jacks
 Stand straight with feet together and hands by your sides.
 Jump up spreading your feet and bringing both hands together above your head.
 Jump again and return to the starting position.
 Repeat until the set is complete.
12. Quad Stretch
 Stand up tall, and shift weight to the right leg.
 Lift left foot, and grasp it with the left hand.
 Pull the left foot toward your butt until you feel the stretch in your quads.
 Hold the stretch for 30 seconds, and repeat with the right leg.

Building a good foundation in swimming will start off with breathing and kicking. Breathing and kicking are
known to be the simplest skills in swimming but their mechanics are overlooked. It is really important to practice them
correctly to be comfortable in the water and move efficiently through the water.

How to Blow Bubbles

1. Inhale through your mouth.
2. Hold your breath as you put your head in the water.
3. Exhale through your nose.

Swimming Basics: Blowing bubbles and kicking legs

Blowing bubbles and kicking legs is what makes every swimming stroke go! It coordinates movement and
breathing. At the beginning, it’s a bit like trying to pat your head and rub your tummy at the same time. A little practice at
the wall will help establish good habits once they start swimming away from it.
To give it a go, a swimmer should already:
 Feel comfortable with water on the face
 Be able to hold onto the wall
 Have tried the kicking movement while sat on poolside
 Fast, small kicks with relaxed feet will hold the body up in the water. Blowing bubbles in a pattern will help
control breathing.

Guide to Blowing Bubbles and Kicking Legs

 Feet on the floor, facing the wall
 Stretch arms out straight, and hold onto the wall for support
 Put your face into the water between your arms start to blow bubbles
 Walk legs backwards until they float up straight behind you
 Kick legs straight up and down
 Keep feet relax and floppy—little splashes!

How to Stop
 Pull yourself towards on the wall
….and at the same time…
 Tuck your knees up to your chest
 Lift your head out of the water
 Feet flat on the floor

Basic Breathing Drills

1. In shallow water, hold your breath, and then crouch down, so your head gets under water. Stay in that position for
a few seconds, and then rise up.
2. Same as Drill #1, but exhale underwater through the nose, so you can blow bubbles.
3. Same as Drill #2, but blow bubbles both out of your nose and mouth.
4. In shallow water, crouch down until the water surface rests between your nose and mouth. Now practice inhaling
above water through your nose and exhaling underwater through your mouth.
5. In shallow water, submerge your face and blow bubbles through your mouth, nose, or both. Then, hold onto the
pool edge and try to get into a horizontal position with your face turned downward.
6. Slide up and down with your body in shallow water. Inhale while your head is above the water and exhale while
your head is underwater.
 Department of Education
SAINT IGNATIUS LOYOLA ACADEMY, INC.
Liloan, Southern Leyte

LEARNING MATERIALS
PE AND HEALTH 12
Quarter 3 Lesson 5

_________________________ ____________________________________ ________________________

NAME GRADE&SECTION DATE
MET 2: AQUATICS
MELC: Engages in moderate to vigorous physical activities (MVPAs) for at least 60 minutes most days of the week in a
variety of settings in and out of school. PEH12FH-Ia-t-8

Activity No. 1
Aquatics
Directions:
Make research about the different aquatics activity that can be done in the Philippines. Fill in the chart below
according to the set classifications.

Definition of terms:
In the water – participants of these activities are in the water (body is submerged half or whole).
On the water – participants of these activities need a certain vessel for floating purposes (body is not submerged).
Underwater – participants of these activities are totally submerged in the water and sometimes touch the ocean
floor or swimming pool floor.

In the water On the water Underwater

 Department of Education
SAINT IGNATIUS LOYOLA ACADEMY, INC.
Liloan, Southern Leyte

LEARNING MATERIALS
PE AND HEALTH 12
Quarter 3 Lesson 5

_________________________ ____________________________________ ________________________

NAME GRADE&SECTION DATE
MET 2: AQUATICS
MELC: Engages in moderate to vigorous physical activities (MVPAs) for at least 60 minutes most days of the week in a
variety of settings in and out of school. PEH12FH-Ia-t-8

Activity No. 2
Introduction to Basic Swimming

Directions: Answer the following questions on the space provided.

1. What do you think is the importance of knowing the precautions and basic skills before indulging in the
water or doing water activities?

2. What comes into your mind when you hear water or water activities? Can you share some experiences
and insights about them?

3. As a student, what can you do to help other students to conquer their fear of being in the water? How can
you encourage them to get involved in water activities?