MODULE 1.

SWIMMING- Page 1 of 13

MANUEL R. ANG

RECREATIONAL GAMES

RECREATIONAL GAMES
PE04

MANUEL R. ANG

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SWIMMING

OVERVIEW
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.

LEARNING OUTCOMES

After going through this material, you are expected to:

1. identify the 5 basic skills in swimming
2. understand the different competitive swimming stokes
3. determine the 12 benefits of swimming
4. create a collage that show the different swimming stroke

a
ABSTRACTION
HISTORY OF SWIMMING

Our ancestors settled down next to the life-giving water, they fished,
hunted, and it is likely that they also dared to enter the water. What
technique did they use to swim? The answer to this question is given
by the cavemen. They showed their swimming technique in the
paintings on the cave wall. It is likely that they overcame water
obstacles dog-peddling and doing propulsive arm movements similar
to today’s freestyle arm-stroke, or clung to logs

Fig.1: Breaststroke swimming figures

and animal bladders. In some cave paintings represented in
the Prehistoric era from the stone-age we can discover
some kind of swimming like moves but it is not easy to
identify the style. Some authors say it is breaststroke,
some others say it is dog-paddling. On an ancient
Egyptian clay tablet from 4000 – 9000 B.C. it is easier
to identify the swimming style. The arm-stroke clearly
shows the moving phase of the freestyle arm-stroke:
one arm is depicted in the recovery phase above the
water, while the other arm carries out the pulling action
under the water
Fig.2:Freestyle swimmers in ancient Egypt

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While there are only a few records left for us from the Prehistoric era, we know a lot more about the
developed swimming and bath culture of people in Ancient Times. Human civilizations, such as the
Mesopotamian, Egyptian, Chinese, Indian and Greek were established beside waters, along rivers
and seas, and this developed close ties with the life-giving water. Ancient thinkers, poets,
lawmakers, general officers, doctors quickly realized the positive effects of swimming, and they
applied them in military tactics and trainings as well as in education. In the advanced societies of
the ancient world almost everywhere appeared the swimming and bathing culture.
For the ancient Greeks swimming was a measure of culture. “Those uneducated who can neither
swim nor read and write, cannot hold a public position”, said Plato. Although swimming was not
included in the programmed of the Olympic Games, it was an important part of education. In Athens,
Solon made the acquisition of the science of swimming compulsory in 594 B.C., and Lykourgos,
the lawmaker of Sparta, prescribed the same in a strict Act on education in the 9th century.
In Mesopotamia we can find swimming and the pictorial or written records hereof in almosevery
nation’s culture from the Sumerian to the Assyrian. Their scientific achievements include water pools
and swimming pools. Excavations in Syria revealed four-thousand-year-old baths, the water
temperature of which could

remained from the Assyrians too. When exploring the ruins of Nineveh, several reliefs were dug out
from royal tombs from 1200 B.C. which represented the swimming trainings of Assyrian warriors.
Swimming was an integral part of combat training of the Assyrians as well as young people in Israel
received obligatory swimming lessons. Herod the Great (73 B.C. – 4 A.D.), king of Judea, made
swimming compulsory to all male children.
In Mesopotamia as well as in Egypt developed a high-standard body culture, which was
connected to water in many ways. Swimming and bathing in the Nile were also one of their
religious obligations. They also had baths, not only the pharaohs but archeologists found pools
for swimming at the dwellings of general people. The oldest pictorial records of professional
swimming can also be seen in Egyptian papyri from 3000 B.C The ancient Egyptians knew a
number of swimming styles. Freestyle, backstroke and breaststroke are depicted in the
representations found in royal tombs, on vessels and vases.
The rest of the ancient people left us with less records of their bath culture, but we at least know
that the Germanic peoples used swimming as a tactical exercise, and that the Finnish considered it
as natural a movement as running. The Icelandic folklore also reports a number of swimming deeds,
which shows that both men and women were excellent swimmers. In Japan, swimming had an
important role in the training of the Samurai. It was one of the noble skills. According to the
historical records the first known swimming competition was held in the isolated island country in
36 B:C., organized by Emperor Su Gui. In the remote India, the ancient records of swimming can
also be found. One of the first pools used for swimming is located here, in Mohenjo-daro, dating
back to 2800 B.C. and measuring 30x60 meters. Within the military caste it was mandatory to learn
how to swim and fight in water.
In China, where body culture flourished under the reign of the third dynasty, the Zhou dynasty (11 th
– 3rd c.), historians account swimming across rivers. Of course, here as well swimming was part of
the military training. In the 3rd century B.C., the Chinese Imperial fleet officer training institutions
have organised swimming lessons and swimming trainings.
Not everyone was known to be a good swimmer in the ancient world. Alexander the Great, for
example, could not swim. Just as the Persian warriors did not
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know the mysteries of water. They were not allowed to learn how to swim for religious reasons,
because they were not allowed to defile the holy water by entering it. The lack of swimming ability
caused the demise of many of them. In the battle of Salamis, in 480 B.C., the Persians were heavily
defeated by the Greeks. The Persians ships were sunk by the Greeks, who due to their lack of
swimming ability could not escape to the nearby island of Salamis, and therefore most of them got
drowned in the sea.
The ancient swimming and bathing culture rose to its highest level in Rome. The usefulness of
swimming in entertainment and in public life, and its role in politics was quickly realised. Romans
excelled in bath building, too. Augustus had a swimming pool built, big enough to simulate sea
battles in it. Roman baths were also built in Hungary, such as the famous baths of Aquincum.
Swimming for the Romans did not only have health and “body exercising” function, but it was
considered as indispensable also in military training. From the 3rd century B.C., warriors had to
swim in attire and weaponry in order to improve their physical fitness.

7 Different Swimming Styles and Strokes

Freestyle/Front Crawl
The front crawl is likely the first swimming stroke you think of when you picture swimming. It is commonly
called the freestyle stroke as most swimmers choose to use this stroke in freestyle events as it is the fastest.
To execute the front crawl, you lie on your stomach with your body parallel to the water. Propel yourself forward
with alternating arm movements in a sort of windmill motion that starts by pushing underwater and recovers
above water. Your legs should propel you with a flutter kick, which is performed with pointed feet as your legs
move up and down in alternation. Do not bend your legs at the knee.
Time you’re breathing to match your swimming strokes by turning your head to the side while your arm is in the
recovery (above water) position. Do not turn your head too far and face upward or you will actually sink into the
water rather than remain above it.

Backstroke
The backstroke requires similar movements to the front crawl, but it is done, as the name suggests, on your back.
Doctors often recommend this stroke to individuals with back problems as it provides a great back workout.
To perform the backstroke, while floating on your back, alternate your arms with a windmill-like motion to
propel yourself backwards. Like the front crawl, your arms should start the circular motion by pushing
underwater and recovering above water. Your legs should engage in a flutter kick. Your face should be above the
surface as you look straight up.
Keep your body as straight as possible, with a slight decline in the lower body to keep your legs underwater.
Don’t allow your hips to get too low or your body to bend too much or it will slow you down. Keep your legs
close together and use the motion from your hips to get a more powerful kick.
Your face will remain out of the water, but you will still want to be cognizant of your breathing rhythm. Again,
match your breaths to your strokes.

Butterfly
The butterfly is an advanced swimming stroke that provides an excellent workout. It can be more difficult and
tiring to learn, but it is also a lot of fun. It is the second fastest competitive stroke, and the favorite stroke of
Olympic legend Michael Phelps.
To perform the butterfly stroke, start horizontal with your stomach facing the bottom of the pool. Bring your arms
simultaneously over your head and push them into the water to propel you forward and bring them up out of the
water again to repeat. As you move your arms into the water, you will push your head and shoulders above the
surface of the water.
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Your legs will perform a dolphin kick, which requires your legs to stay together and straight as you kick them
similarly to how a dolphin’s lower body and tail moves. Move your body in a fluid wave-like motion.
The best time to take a breath will be when your arms are just starting to come out of the water, just before you
begin the next forward thrust. Lift your head straight in front of you during this move and do not turn your head
to the side.

Sidestroke
This is an older swimming style that is not typically used in swim competitions, but is still an important stroke to
learn for safety reasons. It is most commonly used by lifeguards when they rescue someone, as this stroke most
easily allows you to pull something along with you. It involves swimming on your side, as the name implies,
propelling yourself forward with a scissor kick and alternating arm movements. It’s one of the easier strokes to
learn, and can be a nice break from the more popular swim strokes if you’re looking to add more variety into your
routine.
One way to remember the sidestroke is by comparing it to apple picking. Your first arm will stretch above your
head and pick an apple, then your hands will meet in front of your chest. The first arm hands the apple to the
second arm (the side of the body that is on top and partly out of the water). The second arm will reach out to toss
the apple behind you as the first arm reaches above your head for another apple.

Elementary Backstroke
This is a variation from the typical backstroke you see. It uses a reversed breaststroke kick while your arms move
in sync beneath the water. It’s called “elementary” because of its simple technique that’s easy to pick up, and is
often one of the first swim strokes taught to new swimmers for this reason.
This stroke is often taught to children using fun nicknames for the parts of the movement. Bring your hands to
your armpits like a monkey, spread your arms like an airplane, then push them down to your sides like a soldier.

Combat Side Stroke

This is a form of the sidestroke that all US Navy SEALs have to learn. Efficient and energy-saving, the combat
side stroke is a kind of a combination of breaststroke, freestyle, and, obviously, sidestroke. It reduces the
swimmer’s profile in the water, making them less visible while allowing them to swim with maximum
efficiency–two critical criteria for combat operations that require swimming on the surface. You will focus on
balance, length, and rotation. The combat side stroke is a relatively complicated stroke to learn, so click here for
the full official description and steps.

Trudgen
This stroke evolved from the sidestroke and is named after the English swimmer John Trudgen. You swim mostly
on your side, alternating lifting each arm out of the water and over your head. It uses a scissor kick that only
comes in every other stroke. When your left arm is over your head, you spread your legs apart to prepare to kick,
and then as the arm comes down you straighten your legs and snap them together for the scissor kick.
This stroke is particularly unique because your head remains above the water for the entirety.
Basic Skills of Swimming
There are five skills that are important for every swimmer to know:

• Breathing technique
• Gliding with your face in the water
• How to coordinate various body parts during movement
• Stroke styles/swimming techniques
• Diving

Swimming is a fun and great activity to stay fit. It offers tremendous health benefits, improves mood,
decreases anxiety and helps to burn lots of calories. Apart from
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this, it is also good for those suffering from arthritis and other pain conditions. As per the Centers for
Disease Control and Prevention, swimming for just 2.5 hours per week decreases the risk of chronic
illnesses.

To swim smoothly, co-ordination of the entire body is a must. One needs to focus on the movement of the
legs and arms, as well as breathing control and swimming strokes. So, to expertise the skill of swimming
you must start with the basics. Here are 5 basic swimming skills beginners need to learn:

1. Breathing
This is a frequently overlooked basic skill, but it is an important one. If are not comfortable breathing while
swimming, you won't be able to enjoy it completely and learn new things. The basic idea is that you need to
breathe out with both your nose and mouth when your head is underwater. Then when you lift your head to
the side take a full breath before putting your face back down.

2. Floating
Before you start kicking and stroking, first learn to float in the water. Floating helps you to get used to the
habit of moving through water properly. Floating helps to keep your body on the surface of the water. Our
body experiences a vertical buoyant force when immersed in water and floating helps to keep your body in a
horizontal position. Floating is important because if you accidentally fall in the water you will be able to
float on the surface till you are rescued.

3 Your body movement should be well co-ordinated

In swimming, all your body parts should be well co-ordinated with each other. You must be able to move the
muscles of your lower back, abdomen, and hips in a synchronized way to keep moving forward. Your hands
should move and cut through the water first, followed by your elbow and then your body should make way
through the water.

4 Kicking
Kicking is another important skill to learn if you want to master swimming. Kicking helps your body to
move in the forward direction. Many swimming coaches use kickboards to support swimmer's body.

5 Strokes
Now that you know how to float and kick, it is time to learn some strokes. Strokes are the arm
movements that help to pull the body through the water. The front crawl, sidestroke, backstroke, and
butterfly are some of the common swimming strokes.

What Are the Top 12 Benefits of Swimming?

1. Works your whole body

One of the biggest benefits of swimming is that it truly works your entire body, head to toe. Swimming:
increases your heart rate without stressing your body
• tones muscles
• builds strength
• builds endurance
There are various strokes you can use to add variety to your swimming workout, including:
breaststroke
• backstroke
• sidestroke
• butterfly
• freestyle

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Each focuses on different muscle groups, and the water provides a gentle resistance. No matter what stroke you
swim, you’re using most of your muscle groups to move your body through the water.

2. Works your insides, too

While your muscles are getting a good workout, your cardiovascular system is, too. Swimming makes your heart
and lungs strong. Swimming is so good for you that researchers share it may even reduce your risk of death.
Compared with inactive people, swimmers have about half the risk of deathTrusted Source. Some other studies
have shown that swimming may help lower blood pressureTrusted Source and control blood sugarTrusted
Source.

3. Is appropriate for people with injuries, arthritis, and other conditions Swimming can be
a safe exercise option for people with:
• arthritis
• injury
• disability other issues that make high-impact exercises difficult
Swimming may even help reduce some of your pain or improve your recovery from an injury. One study
showed that people with osteoarthritis reported significant reductions in joint pain and stiffness, and experienced
less physical limitation after engaging in activities like swimming and cycling. Even more interesting, there was
little to no difference in the benefits between the two groups. So, swimming seems to have many of the same
benefits as frequently prescribed land exercises. If you want non-swimming water activities, try these water
excises for people with arthritis.

4. Good option for people with asthma

The humid environment of indoor pools makes swimming a great activity for people with asthma. Not only that,
but breathing exercises associated with the sport, like holding your breath, may helpTrusted Source you expand
your lung capacity and gain control over your breathing.
Some studies suggest that swimming may increase your risk for asthma because of the chemicals used to treat
pools. Talk to your doctor about the potential risks of swimming if you have asthma, and, if possible, look for a
pool that uses salt water instead of chlorine.

5. Beneficial for people with MS, too

People with multiple sclerosis (MS) may also find swimming beneficial. Water makes the limbs buoyant, helping
to support them during exercise. Water also provides a gentle resistance.
In one studyTrusted Source, a 20-week swimming program resulted in significant reduction of pain for people
with MS. These people also showed improvements with symptoms like fatigue, depression, and disability. Learn
more about water therapy for MS.

6. Torches calories
Swimming is an efficient way to burn calories. A 160-pound person burns approximately 423 calories an hour
while swimming laps at a low or moderate pace. That same person may burn up to 715 calories an hour
swimming at a more vigorous pace. A 200-pound person doing the same activities would burn between 528 and
892 calories an hour. A 240-pound person might burn between 632 and 1,068. To compare these numbers to
other popular low-impact activities, that same 160-pound person would only burn around 314 calories walking at
3.5 miles per hour for 60 minutes. Yoga might burn just 183 calories per hour. And the elliptical trainer might
burn just 365 calories in that hour.

7. Improves your sleep

Swimming may have the power to help you sleep better at night. In a studyTrusted Source on older adults with
insomnia, participants reported both a boost in quality of life and sleep after engaging in regular aerobic exercise.
Nearly 50 percentTrusted Source of older persons experience some level of insomnia, so this is excellent news.
The study focused on all types of aerobic exercise, including the elliptical, Stairmaster, bicycle, pool, and
exercise videos.
Swimming is accessible to a wide range of people who deal with physical issues that make other exercises, like
running, less appealing. That can make swimming a good choice
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8. Boosts your mood

ResearchersTrusted Source evaluated a small group of people with dementia, and saw an improvement in mood
after participating in a 12-week aquatic program. Swimming and aquatic workouts aren’t just psychologically
beneficial for people with dementia. Exercise has been shown to boost mood in other people, as well.

9. Helps manage stress

Researchers surveyed a group of swimmers immediately before and after swimming at a YMCA in New Taipei
City, Taiwan. Of the 101 people surveyed, 44 reported being mildly depressed and feeling stress related to fast-
paced life. After swimming, the number of people who still reported feeling stressed decreased to just eight.
While more research needs to be done in this area, the researchers conclude that swimming is a potentially
powerful way to relieve stress quickly.

10. Safe during pregnancy

Pregnant women and their babies can also reap some wonderful rewards from swimming. In one studyTrusted
Source in animals, a mother rat’s swimming was shown to alter the brain development in her offspring. It may
even protect babies against a type of neurological issue called hypoxia-ischemia, but more research is needed.
Aside from potential benefits to the child, swimming is an activity that can be performed in all three trimesters.
Another studyTrusted Source shows no adverse effects of swimming in chlorinated pools while pregnant. In fact,
pregnant women who swam during their early to mid-pregnancy had a lower risk of preterm labor and congenital
defects.
Keep in mind that while swimming is generally considered safe during pregnancy, some women may have
activity restrictions due to complications in pregnancy. Talk to your doctor before starting any new exercise
programs during pregnancy, and if you have complications, ask about activities that are safe.

11. Great for kids, too

Kids need a minimum of 60 minutesTrusted Source of aerobic exercise each day. It doesn’t need to feel like a
chore either. Swimming is a fun activity and doesn’t necessarily feel like formal working out. Your child can do
either structured swimming lessons or be part of a swim team. Unstructured swim time is another solid option to
get kids moving.

12. Affordable
Swimming may also be an affordable exercise option compared to some others, like cycling. Many pools offer
reasonable rates to join. Some public schools and other centers offer swim hours for free, or for a sliding scale
according to your income.

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APPLICATION

Create a collage that show the different swimming stokes in a ¼ illustration board. Submit
it personally .

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True/False: Write a capital T for true or F for false on the line provided (2
points each)

_____ 1. Accidents can happen at anytime and any place in the pool even when you are being
careful.

_____ 2. It is okay to swim alone, as long as the lights are on and the doors are open.

_____ 3. If the depth of the pool is not known or is not clearly printed on the side of the pool, do

NOT dive into the area.

_____ 4. Entering the pool without teachers permission is okay.

_____ 5. Running around the pool area is prohibited at all times because the ground is slick
from the pool water.

_____ 6. You should always enter the pool feet first.

_____ 7. Swimming in a pool where a lifeguard is present is a good idea, but is NOT a must.

_____ 8. Chewing gum while swimming will NOT affect your swimming skills or cause serious
problems.

_____ 9. It is a good idea to eat a full course meal before you go swimming.

______10 . Accidents can happen at anytime and any place in the pool even when you are being
careful.

RE REFERENCES

Learn 7 Different Swimming Styles, Strokes, & Techniques | Swim Jim

12 Benefits of Swimming: Weight Loss, Health, and More (healthline.com)
https://swimjim.com/blog/8-different-swimming-styles-strokes/
https://www.britannica.com/sports/swimming-sport

SELF AND MODULE EVALUATION

MODULE EVALUATION

Rate the module using the following:

1- Strongly disagree
2- Disagree
3- Agree
4- Strongly agree
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The learning module: 1 2 3 4

Please check appropriate column

was engaging
allowed for self-checking (SAAs)
developed in gradual, manageable steps
provided independent, self-paced learning
contained relevant information I needed

SELF-EVALUATION

Rate the extent of your learning in this module using the scale blow. Check the column corresponding to
your rating in the space provided. Do not hesitate to contact me if you need further assistance.

4- I’m an expert. I understand and can teach a friend about it.

3-I’m a Practitioner. I understand and can cite examples on the topics given.

2- I’m an apprentice. I understand if I get help or look at more examples.

1- I’m a novice. I do not understand the topic.

My learning: I 1 2 3 4
can now

Please check appropriate column

identify the 5 basic skills in swimming

understand the different competitive swimming stokes

determine the 12 benefits of swimming

create a collage that show the different swimming stokes

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