Learning To Swim Week 2

Content Standards
The learner demonstrates an understanding of sports in optimizing one’s health as a habit; as a
requisite for physical activity assessment performance, and as a career opportunity.

Performance Standards
The learner leads sports events with proficiency and confidence resulting in independent pursuit and in
influencing others positively.

Most Essential Learning Competencies

At the end of the lesson, students should be able to:
• 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;
• Participates in an organized event that addresses health/fitness issues and concerns; and
• Organizes sports events for a target health issue or concern.

Lesson Presentation
Recreational Activities
Aquatic Activities
Learning To Swim

Terminologies
• Resistance – also known as drag. A drag from the body’ shapes or forms, wave action, and surface
friction show people down when they swim.
• Propulsion – is improved first and foremost by working on stroke mechanics and then becoming
efficient in applying a force to the water.
• Law of Levers – The law of levers is the product of force, and the force arm is equal to the product of
the resistance.

Learning to swim is such a rewarding and challenging sport. It is one of the best for your health. This
module will help you develop knowledge, skills, and behaviors that will enable you to maintain good health,
live a healthy lifestyle and understand the role of individual sports as a form of physical activity in ensuring

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Learning To Swim Week 2

good health. Learning to swim should be fun and rewarding, but you also need to consider, your safety at all
times too. Having an injury around the pool or in the water, depending on the severity, can put a stop to your
swimming adventure. Safety becomes even more relevant when you master your technique and wish to move
on to learning how to drive.

Resistance To Movement in The Water

Water is denser and thicker than air. Due to these characteristics, people experience much more
resistance to movement in the water than on land. This resistance is called drag. Drag from the body’s shape
or form, wave action, and surface friction slow people down when they swim. Form drag is the resistance
related to a swimmer’s shape and body position when moving through the water. Drag has the most impact
on a swimmer’s total resistance to movement in the water.

Drag Propulsion
Drag propulsion is based on one of Isaac Newton’s three laws of motion: The Law of Action and
Reaction. This Law states that for every action there is an equal and opposite reaction. An example of the law
of action and reaction is the backward push paddle blade moving a canoe forward. This pushing motion is
referred to as drag, or paddle, propulsion. In swimming, the limbs act as paddles to push water backward and
move swimmers forward. A swimmer’s hand and forearms should be facing toward the feet to create the
greatest drag propulsion force.

Lift Propulsion
The basic principle behind lift propulsion as it relates to swimming is that as fluid moves around an
object, the individual particles within the fluid speed or slow down to stay parallel with the particles on either
side of the object. The faster-moving particles tend to lift the object as they try to remain parallel with the
slower-moving particles on the other side of the object. Lift propulsion is the natural result of several
movements involved in swimming. Sculling is an example of how certain movements of the arms and hands
can manipulate the flow of water to achieve lift.

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Learning To Swim Week 2

Swimming Efficiency
Isaac Newton’s two other Laws of motion are the Law of Inertia and the Law of Acceleration. These are
also important for swimming efficiency.
Law of Inertia

An external force is needed Swimmers need more energy to start a stroke than they do to maintain a stroke. This is why it is
to get a body at rest to begin more efficient for swimmers to keep moving forward rather than starting and stopping
movement repeatedly. Strokes, like front crawl and back crawl are most efficient because they involved
continuous motion.

Swimmers need more energy to start a stroke than they do to maintain a stroke. This is why it is
An external force is needed
more efficient for swimmers to keep moving forward rather than starting and stopping
to stop a moving body
repeatedly. Strokes, like front crawl and back crawl are most efficient because they involved
continuous motion.

Swimmers need more energy to start a stroke than they do to maintain a stroke. This is why it is
An external force is needed
to stop a moving body more efficient for swimmers to keep moving forward rather than starting and stopping
repeatedly. Strokes, like front crawl and back crawl are most efficient because they involved
continuous motion.

Law of Acceleration
The law of Acceleration states that the change in speed of an object depends on the amount of force
applied to it and the direction of that force. This law relates to swimming in two ways.

Concentrating all propulsive force

The more force swimmers
in one single direction and
apply when pushing water maintaining directionmake
back, then the faster they will swimming more efficient.
swim.

Law of Levers

Applying the Law of Levers has helped researchers analyze strokes to find the best limb positions and
motions for effective swimming. A lever consists of a pivot point and one or two rigid parts called arms. A

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 Learning To Swim Week 2

common example of a lever is a seesaw. The law of levers states that the product of the force arm is equal to
the product of the resistance and resistance arms.

The Law of Levers Includes These Four Components:

a. Force applied (weight of the first child)
b. Resistance encountered (the weight of the second child)
c. Force arm (the distance between the first child and the pivot point)
d. Resistance arm (the distance between the second child and the pivot point)

As A Result, Make Sure You Follow These Safety Tips:

1. If you’re learning to swim in a pool, learn about the size, depth, and diving board location so that you know
which areas are best to swim in.
2. Speak to your doctor about how much exercise you should be doing and if swimming is appropriate for
you.
3. Always ensure that a lifeguard is present who is trained in water safety and first aid.
4. Never run to, or from around the pool. The surface can be slippery.
5. Only ever swim or dive at a level you are comfortable with- you must feel confident first before reaching
the deep end.
6. Avoid swimming on your own especially when you are a beginner.
7. Never swim if you are taking medication that alters your mental status.
8. Avoid swimming if you are feeling unwell- the spread of infection is possible in the water.
9. Don’t jump or dive into shallow areas of the pool as this can lead to injury.
10. If you are practicing diving, make sure that other pool users are out of the way first.
11. Never go swimming under the influence of alcohol.
12. If you spot somebody else in difficulty, call for the lifeguards straight away.

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Learning To Swim Week 2

Benefits of Swimming

• Improve muscles and joint strength – being submerged in water makes the body lighter.

• Improve Flexibility – Swimming puts the body through a range of different exercise routines from your
feet, right up to your head.

• Great for the heart – As swimming is an aerobic exercise, it strengthening the heart by allowing a better
blood flow through the body and makes the heart more efficient when it’s pumping.

• Weight control – Swimming is one of the best calorie burners and therefore it’s great for keeping your
weight at a desired level.

• Improve asthma – As you will be exercising in a moist air environment, it’s the ideal sport to engage in
for those suffering from asthma.

• Improve Cholesterol – Swimming is also a great for achieving the right cholesterol balance due to the
aerobic power it offers.

Recreational Activities
Aquatic and Recreational Activities
Physical and Mental Adjustment

Terminologies
• Bobbing – is a skill that is taught in Learn to Swim classes to assist swimmers in reaching a comfortable
standing position if they suddenly find that the water is over their head.
• Afloat – means floating in the water; not sinking.

Physical and mental adjustment anyone entering the water needs to take time to get used to the water
both physically and mentally. Most aquatic environments are much cooler than bath water even relatively
warm pool water (83 – 86 degrees Fahrenheit) may feel cool and cause breathing to quicken. Physical
adjustment to the water involves gradually getting used to the water temperature and the effect of buoyancy.
Mental adjustments involve taking efforts to remain relaxed and control breathing. Once a swimmer becomes

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Learning To Swim Week 2

comfortable in the water, these effects may no longer be noticeable.

Adjusting To the Water Temperature

Getting wet gradually will help the body get used to the cooler water temperature. Accomplish this by:
1. Entering on the steps, ramp, or slope until thigh deep and scoop water onto the arms, chest, neck, and
face.
2. Sitting on the edge of the pool scooping water onto the body.

Relaxation
Many inexperienced swimmers feel afraid around the water and are often apprehensive about entering it.
Relaxation is the key to mentally adjusting to an aquatic environment and learning to control breathing helps
people relax. Cold or nervous swimmers should practice breath control before entering the water. Swimmers
can practice control by:
1. Breathing in and out slowly and deeply while sitting on the edge of the pool.
2. Take a deep breath, holding it for a couple of seconds then slowly exhaling.

Bobbing and Breath Control

Coordinated breath control is necessary to swim well. Holding the breath
for a long time is not necessary, but it is important to be able to breathe
in and out rhythmically and steadily while swimming. To practice breath
control while in the water, try bobbing.
TO BOB –
1. Hold onto the overflow through or the pool wall in chest-deep water.
2. Take a breath
3. Bend the knees and fully submerge the head, then straighten the legs
and resurface.
4. While coming back up, gently exhale through the mouth and nose.
5. Inhale when the mouth rises above the surface of the water.

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Learning To Swim Week 2

6. Repeat this movement until comfortable.

7. Move to chin-deep water and practice bobbing away from the wall.
Entering The Water
There are several ways to enter the water. Some ways are safer than others. The best method to use will
depend on the body of water and the surroundings, the size, and ability of the swimmer, and the purpose for
getting into the water. Beginning swimmers should only enter the water feet first. In most pools and some
other swim areas, this can be done by sitting down, rolling onto the front, and sliding into the water or by
using a ladder, ramp, or stairs. Swimmers with certain types of disabilities may use a ramp, hoist, or lift to
enter a pool. At designated ocean beaches, swimmers should enter the water from shore and shuffle their
feet to stir up marine life resting on the bottom to avoid stepping on anything that could cause harm as they
make their way toward deeper water.

Staying Afloat
A big part of staying safe in the water is feeling confident. Confidence
helps prevent panic and allows for clear thinking. Being able to float is a
tremendous confidence builder. The ability to stay on the surface is also
an important safety skill that is especially important for the beginner or
non-swimmer. Anyone involved in an aquatic emergency can use any of
the following floating techniques to stay on the surface until help arrives
or to rest when tired. Even though floating is an easy way for many
people to stay near the surface, not everyone floats easily and no one
naturally floats in the same position in the water. Several factors
and hydrodynamic principles affect how a person floats. Understanding
and applying these principles makes learning to float easier.

Floating also is made easier by physically and mentally adjusting to the

water before entering and keeping the body relaxed.

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Learning To Swim Week 2

Conclusion/ Summary

• Recreational activities refer to the time spent in an activity one loves to engage in, with the intent to
feel refreshed while Aquatic activities are a broad term used for activities done in or on the water.
Among these are many lifelong and competitive activities, such as fitness swimming(laps), racing,
water polo, synchronized swimming, diving, water aerobics, snorkeling, scuba diving, canoeing,
kayaking, sailing, crew/rowing, white water rafting.
• Philippine Red Cross and National Association for Sport and Physical Education (NASPE) provide the
instruments to assist physical educators with an assessment of student skill.
• There are 5 types of Recreational Activities: Club recreational, Recreation for amusement, Diversion
through entertainment, Sports Recreational, and Adventure type of Recreational Activities.
• Aquatic Recreational Activities have different types, Competitive water sports, Individual water sports,
Team water sports, and Recreational water sports.
• Here are several reasons you should take your Aquatic activities: It builds strength, it’s easy on joints,
it’s good for flexibility, it torches Calories, and it’s heart healthy.

• Physical and mental adjustment anyone entering the water needs to take time to get used to the water
both physically and mentally.
• Physical adjustment to the water involves gradually getting used to the water temperature and the
effect of buoyancy
• Mental adjustments involve taking efforts to remain relaxed and control breathing.
• Cold or nervous swimmers should practice breath control before entering the water. Swimmers can
practice control by:
• Breathing in and out slowly and deeply while sitting on the edge of the pool.
• Take a deep breath, holding it for a couple of seconds then slowly exhaling.
• To practice breath control while in the water, try bobbing.
• Hold onto the overflow through or the pool wall in chest-deep water, take a breath, bend the knees
and fully submerge the head, then straighten the legs and resurface, while coming back up, gently

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Learning To Swim Week 2

exhale through the mouth and nose, Inhale when the mouth rises above the surface of the water,
repeat this movement until comfortable, move to chin-deep water and practice bobbing away from
the wall.
• Staying afloat is the ability to stay on the surface is also an important safety skill that is especially
important for the beginner or non-swimmer. Anyone involved in an aquatic emergency can use any of
the following floating techniques to stay on the surface until help arrives or to rest when tired.

Reference Link

• Physical Education and Health 4 by Dr. Michelle Duya Punzalan, Nino C. Melindo, and Romeo P.
Gonzalvo Jr.
• Physical Education and Health 4 by Dr. Michelle Duya Punzalan, Nino C. Melindo, and Romeo P.
Gonzalvo Jr.
• https://www.dictionary.com/browse/afloat?s=t
• https://www.google.com/url?sa=i&url=https%3A%2F%2Frachit91.github.io%2Fswimad%2Fstrokes%2F
bobbing.html&psig=AOvVaw30xoRJXHF8OduYpcSKTSVg&ust=1601024579068000&source=images&cd
=vfe&ved=0CA IQjRxqFwoTCMjpguC-gOwCFQAAAAAdAAAAABAD
• https://www.youtube.com/watch?v=jyA-Q7j2UOs

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