Universidad de Dagupan

School of Teacher Education

Arellano St., Dagupan City
Physical Education 3: First Aid and Water Safety
1st Semester, S.Y. 2022-2023

SEMI-FINAL PERIOD
Week 4 Module

WATER SAFETY

EXERCISE PHYSIOLOGY

By working out, you contribute to the development of a robust and healthy body that can
move freely and perform all the tasks you require of it. Simply put, exercise physiology
is the study of how your body reacts to physical activity. It is within the category of
kinesiology, the branch of science that examines how people move.

Exercise physiologists are responsible for conditioning clients to higher levels of

physical fitness and improved health, while staying tuned into safety issues that can be
associated with single session exercise.

GOALS FOR EXERCISE PHYSIOLOGY

The two main objectives of exercise physiology are as follows:

● Using exercise to learn more about how the body works

● Utilizing this information to create activities and initiatives that establish, maintain,
and advance physical fitness

The physiological advantages of engaging in regular physical activity include decreased

risk of developing a number of illnesses and conditions as well as enhancements to
mobility, fitness, and general quality of life. These were the following benefits:

✔ Reduced risk of premature death

✔ Reduced risk of cardiovascular disease
✔ Reduced risk for diabetes
✔ Improved blood pressure control
✔ Improved cholesterol levels
✔ Reduced risk for stroke
✔ Reduced risk for some types of cancer
✔ Improved bone health and musculoskeletal fitness
✔ Improved joint health
✔ Improved ability to maintain healthy body composition and weight status

BENEFITS AND DEFINITION OF TERMS

Swimming Benefits
Most people enjoy being around water, so you should know how to swim for varied
reasons. Swimming is the perfect example of a sport, leisure pursuit, and fitness activity
rolled into one and open to all, including those with disabilities. Anyone can find
something beneficial to mind and body in a water environment. 
 Universidad de Dagupan
School of Teacher Education
Arellano St., Dagupan City
Physical Education 3: First Aid and Water Safety
1st Semester, S.Y. 2022-2023

1. Health. Swimming is considered the best form of exercise. One may wish to
swim simply for fun or regard swimming as competitive sport. Either way, it is a
healthy form of activity in which every part of the body is exercised.
2. Fitness. Through active participation for both normal and handicapped persons,
physical fitness can be improved. It improves stamina and coordination; it
exercises more muscle group than any other sport; it gets your heart and lungs
working more efficiently; it provides natural buoyancy while you exercise,
minimizing strain on the body.
3. Safety. It is absolutely essential that one should learn to swim so that in an
emergency, one can reach the shore or keep afloat in the water until help arrives.
4. Recreation. Swimming is a pastime that can be enjoyed all the year round. It
opens the door to many recreational aquatic activities, including a change of
pace from daily life, which offers enjoyment and relaxation –a need in today’s
tense and routine life.
5. Social. Swimming is one of the most popular family sports and provides a means
of increasing family ties and getting along with others.

Definition of Terms
1. Swimming is a form of exercise that involves strokes and movements that allow a
person to move on or under the surface of the water.
2. Water Safety refers to the knowledge and ability of an individual about normal
aquatic situations and how to avoid or manage dangerous situations.
3. Drowning simply means the suffocation in the water.
4. Wave is a surge traveling on the surface of the water from small ripples to huge
ocean waves, usually cause by the wind.
5. Current is the flowing movement of a large volume of water.
6. Hazard is something with a potential to cause harm.
7. Aerobic exercise means long duration exercise that requires continuous supply of
oxygen. For example—aerobic exercise in the water means working against
water’s natural resistance.
8. Anaerobic exercise refers to any form of exercise that requires less oxygen. For
example—short swim sprints.
9. Action in swimming, is a movement of the limbs.
10. Breathing means moving air into and out of the lungs.
11. Catch point is the movement when the hand starts to exert pressure on the water
during an arm stroke.
12. Crawl is a stroke which is used in freestyle racing.
13. Drill is practice exercise to improve specific aspects of techniques.
14. Flutter kick is alternative vertical kick used in front crawl and backstroke.
15. Glide means streamlined, arrow-like position as the body moves thru water with
no leg action.
16. Freestyle is the common term for front crawl stroke.
17. Oxygen deficit means a temporary shortage of oxygen in the body created by
exertion. With practice, your body will learn to cope with less oxygen when you
are swimming.
18. Kick is that part of a stroke performed by the legs and feet
19. Kicking is training drill in which only the legs are used
20. Pull is that part of the stroke performed by the arms
21. Pulling is the training drill in which only the arms are used
22. Recovery means movements which return the limb to the position from which
they started. Push is the part of the arm action after the pull and before recovery.
23. Stroke is the method of propulsion thru the water
 Universidad de Dagupan
School of Teacher Education
Arellano St., Dagupan City
Physical Education 3: First Aid and Water Safety
1st Semester, S.Y. 2022-2023

24. Sculling refers to small inwards and outwards movements with the hands and
arms
25. Dry land exercises are the exercises and various strength programs swimmers
do out of the water. Warm-up exercise are the practices and \"loosing\" up
sessions a swimmer does before swimming.

SWIMMING ATTIRE, FACILITIES, ACCESSORIES AND EQUIPMENT

Swimming Attire
Swimmers should wear suits that do not interfere with their movements. Suits of light
material are preferred because they fit comfortably. Caps to prevent hair from bothering
the eyes and to keep the natural oil of the scalp out of the water are required for
swimming in the pool.

Facilities, Accessories and Equipment

Swimming areas should have minimum equipment for safety nearby. There should be
bamboo poles, ropes, shallow water markers, and ring buoys. If swimming is done in
the sea, there should be a boat nearby.

HEALTH RULES, SAFETY MEASURES AND GUIDELINES IN THE USE OF

SWIMMING POOL

Health Rules
To prevent infection and contamination while swimming in a pool, the following health
tips must be applied:
1. Have a clean bill of health from a physician.
2. Take a good shower before and after entering the swimming pool.
3. Empty bladder before entering the pool.
4. Take a footbath before entering the pool.
5. Do not swim when you have infectious diseases, like colds, sore eyes, athlete’s
foot, or open wounds.
6. Spit in the gutter at the sides of the pool and not in the water.
7. Do not eat in the pool.
8. Do not use the pool during menstrual period for hygienic reasons. 

Safety Measures and Guidelines

To prevent or minimize injuries or accidents, the following safety tips must be taken into
consideration:
1. Do not engage in rough play, pushing, or running in the pool.
2. Do not swim alone in deep portion of the pool or without the knowledge of the
instructor, buddy, or the presence of lifeguard
3. Wear caps when needed to keep the hair out of the eyes and permit swimming
without annoyance or handicap.
4. Warm-up before swimming.
5. Do not swim when under the influence or liquor drugs.
6. Follow rules and regulations implemented by the pool management. 
 Universidad de Dagupan
School of Teacher Education
Arellano St., Dagupan City
Physical Education 3: First Aid and Water Safety
1st Semester, S.Y. 2022-2023

NAME:
Course:
Block:

Activity 1. Answer the following questions. What comes on your mind first
when you hear these words? Write your answers in a sentence form, in the
space provided below.

1. Swimming.
The first thing that comes up to my mind when I hear the word
swimming is a sight of a beautiful water scenery where people dive in
and stroking through the water. People use their body, especially arms
and legs, to make motions and move around while floating or underneath
the surface of the water. Swimming for me is a fun water activity that
promote goodness for several aspects of our life including fitness, social,
and overall health.

2. Safety Precautions.
For me, rules, strategies, and safety equipment are the first thing that
comes up on my mind when I hear this word. We usually prepare these
in advance, prior any accident. I think it is because safety precautions
are generally any measure to ensure safety and prevent a bad thing from
happening. This way, you can prevent or manage dangerous scenarios
from worsening.

3. Exercise Physiology.
When I was reading the module, this is actually the first time I encounter this
term. From what I learned, exercise physiology talks about our body reactions to
physical activity. It was also stated there that this term falls within the branch of
science dealing with people’s movement which is called kinesiology. It’s pretty
cool actually because I think the experts of this field study the body's responses
to physical activity as well as how the body adapts to physical activity over time.

4. Water Safety.
I think Water Safety is actually related to the term above as well, which is
the safety precaution. I believe that water safety is a form of precaution
directly for water related situations. Hence, these should be procedures,
precautions, and policies associated with safety in, on, and around
bodies of water where injury or drowning is a risk. To relate in our topic, a
safety precaution could include having a life jacket or a floating device in
case someone is drowning and in need of help. So, this is used in a
variety of occupations, sports, and recreational activities.

Activity 2. Identify the following. Write your answer in the space provided.

1. _________Backstroke____________ is a continuous action. Lie on your back

and stretch out your hands, keeping your fingers together. Angle your palms out
and down and, leading with your little finger, trace a figure eight with your hands.
2. _______Swimming______________ is the act of propelling oneself through
water by means of the arms and legs. It is the act or the art of floating or moving
progressively in the water by the hands and feet 3.
 Universidad de Dagupan
School of Teacher Education
Arellano St., Dagupan City
Physical Education 3: First Aid and Water Safety
1st Semester, S.Y. 2022-2023

3. ________ Water Safety _____________ refers to the knowledge and ability of an

individual about normal aquatic situations and how to avoid or manage
dangerous situations.
4. ________ Drowning _____________ simply means suffocation in the water.
5. ________ Wave _____________ is a surge traveling on the surface of the water
from small ripples to huge ocean waves, usually caused by the wind.
6. ____________ Current _________ is the flowing movement of a large volume of
water.
7. __________Crawl___________ is a stroke which is used in freestyle racing.
8. ________Hazard_____________ is something with a potential to cause harm.
9. ________ Anaerobic exercise _____________ refers to any form of exercise that
requires less oxygen. For example, short swim sprints.
10. __________Crawl___________ is a stroke which is used in freestyle racing.