CHAPTER I

INTRODUCTION TO PHYSICAL EDUCATION

PHYSICAL EDUCATION is a way of education through physical activities, which are

selected and carried on with full regard to value human growth, development and behavior.
Physical Education is defined by Prof. Eduardo Laconsay, former Director of the Institute of
Physical Education and Sports, Benguet State University, as “process through which an
individual obtains optimal mental, social and fitness skills through physical activities” (Evisa,
et.al.,2007).
P.E. is an “ integral part of education program designed to promote the optimum development
of an individual physically, emotionally, mentally, and socially through total body
movements in the performance of properly selected physical activities,” (Dr. Andin, 1978).

Objectives of Physical Education

Physical Development. An individual who participates in properly selected activities will
develop and maintain good health and a high level of physical fitness.
Social Development. Activities in physical education provide opportunities for the
development of desirable social traits needed for adjustment to the social life. Example of
traits: friendliness, cooperation, respect for the rights of others, good sportsmanship, good
leadership, fellowship and honesty.
Emotional Development. The informal nature of PE offers opportunities for the self-
expression and emotional mastery.
Example:
Self-confidence, self-control, self-reliance, courage and determination.
Mental Development. The individual develops his mental capacities as he learns the
mechanical principles underlying movement, knowledge and understanding of rules and
strategies of games and sports, and ways of improving in gymnastics and dance.

Purposes of Physical Education

Why do you think we need to study P.E. and why is it included in the school curriculum?
Below are the purpose of P.E. (Andin, 1988):
1. To develop optimum fitness and health of the individual so that he is capable of
living the “ good life” and of contributing his maximum capacity to the attainment
of goals of our society.
2. To produce individuals who can contribute to the economic well-being through:
a) The improvement of punctuality, cooperation, reliability precision and
accuracy and open mindedness; b) proper emphasis on problem solving skills

1
 such that an individual can identify a problem correctly and master the skills
necessary or useful in school and in the business world;
3. To train good leaders with moral integrity of the highest order and develop other
desirable traits necessary for effective group participation or group essential to our
society;
4. To develop creativity and innovativeness inspired by an abiding faith in God and
love of country and fellowmen;
5. To instill love and pride in our rich cultural heritage and strive for their
preservation and develop and understanding other cultures to promote
international brotherhood and unity.

Functions of Physical Education (Andin 1988)

1. Biologic Function – refers to the enhancement of the individuals growth and
development through body movement.
2. Integrative Function – refers to personality integration achieved through participation
in properly selected activities.
3. Social Function – refers to the individuals opportunity to acquire, impart, or transmit
desirable.
4. Social values and standards that are acceptable with the needs and ideals of society.

The Physical Education Program

A. Regular Class Program
1. Core Activities are the main activities introduced to achieve the objectives of the
program.
2. Related Activities are co-curricular activities, which are designed to enrich
learning experiences of the students.
3. Adaptive Activities are designed or selected for students with special cases
(handicapped students or students who are not allowed to do strenuous activities).
B. Extra Class Program is recreational in nature. This gives opportunities to further
enhance the students learning skills in the regular class program.
1. Intramurals are competition of teams within the school (sports, rhythmic).
2. Extra-murals are sports and rhythmic competitions of teams from different school
(inter-school competition).
3. Field Mass Demonstration is a showcase of activities learned by the students in
the class for public information (students output)
4. Exhibition Groups are specially trained students for on certain occasions ( dance
troupe, varsirty teams, and cultural art groups.

Activities in the Physical Education Program

Categories:
1. Fitness activities
2. Rhythmic activities
3. Simple games
4. Sports type activities
5. Athletic sports

2
Physical Fitness
Physical Fitness is the capability of the individual to accomplish his/her regular daily
activities without undue fatigue and still has an ample amount of reserved energy to enjoy
leisure and meet emergencies.

Components Of Physical Fitness

Health Related Components
1. Flexibility
2. Muscular Endurance
3. Cardiovascular Endurance
4. Body Composition
5. Muscular Strength
Skill/Performance Related Components
1. Agility
2. Power
3. Balance
4. Speed
5. Coordinator

FLEXIBILITY is the ability of the muscles and joint to go through the full range of motion.
It involves four basic movements namely:
a) Flexion – bending a body segment
b) Extension – Straightening a body segment
c) Abduction – moving a limb away from the body; and
d) Adduction – moving a limb toward the body
Body flexibility is achieved through stretching specific segments of the body. To achieve
good body flexibility, exercises should be performed daily. For every tight muscle joint area,
it is highly recommended that flexibility exercises be done at least twice a day.

Types Of Stretching
1. Passive Assisted Stretching
2. Ballistic Stretching
3. Static Stretching
4. Proprioceptive neuromuscular Facilitation (PNF)
Passive Assisted Stretching involves relaxing of a specific body part and just allowing the
partner to move the limb of the stretcher to gain a new range of movement.
Static Stretching involves slow stretching of a segment of the body to the farthest point and
holding that position for a certain period of time.
Ballistic Stretching involves a sudden, bouncing or jerking rhythmic movement of a specific
part of the body. In ballistic stretching, the stretcher does not know how far the soft tissue

3
structures can extend during the exercise, thus the probability of tearing a muscle becomes
apparent. In many cases, this type of stretching causes muscle soreness.

Proprioceptive Neuromuscular Facilitation (PNF) involves the hold-relax (HR) approach

to stretching.
Cardiovascular Endurance
Cardiovascular endurance is the capacity of the heart, blood vessels and lungs to adapt to
physical exertion for a prolonged duration.

MUSCULAR STRENGTH AND MUSCULAR ENDURANCE

Muscular Strength is capacity of a group of muscle to exert maximal effort against a
resistance. When muscles are capable of exerting effort against a resistance for a prolonged
period of time, muscular endurance occurs.

Major Categories of Strength Training

Static Strength Training involves muscles that do not change in length during contraction.
The best example is isometric contraction. The exercise provides maximum contraction of
muscles; however, there is neither observed movement nor changing length of the muscles or
angle of a joint.
Dynamic Strength Training involves muscles that change in length during an exercise. These
are two types: (a) isotonic contraction and (b) isokinetic contraction.
a) Isotonic contraction is a type of contraction that involves alternate shortening
(concentric) and lengthening (eccentric) of muscle. The muscles contract against a
resistance while the load remains constant. Isotonic exercises generally produce
strength gains throughout the full range of motion. Progress in strength gains is
easy to evaluate. In addition, the training exercise can duplicate a variety of sports
skills that are used during competition.
b) Isokinetic contraction is similar to isotonic contraction but the muscles are
exposed to fixed machines with varying degrees of resistance. Through the range
of movement, resistance is equal to the force applied, nautilus, universal and
cybex machines are currently the best and safest training equipment that provide
variable resistance. Compared to free weights, the uses of these machines
endorsed by fitness trainers since they reduce the risk of muscle and joint injury.

AGILITY
It is the ability of the individual to quickly shift or change direction of the body from
one point to another. Agility is a multifaceted skill. It involves speed and coordination that
allows rapid control of movement as the change in the direction of the body occurs. Strength,
power, reaction, flexibility, mental alertness, and concentration are all contributory factors
that improve agility.

4
BALANCE
It is the ability of the individual to maintain equilibrium in relation to changes in the
body position. Balance can be categorized into static and dynamic balance. Static balance is
the ability to maintain equilibrium in a fixed position such as standing on one foot or on a
balance beam. Dynamic balance is the ability to maintain one’s equilibrium while the body is
in motion. Walking on a balance beam is an example of this type of balance.

COORDINATION
It is the harmonious working relationship between the skeletal muscles and nerves in
one aspect of movement. Training in neuromuscular coordination is demonstrated in all the
training activities associated with exercise and sport programs especially in speed work
activities drills, skills etc.

POWER
It is the ability to perform one explosive muscular effort in a short period of time. It is
a product of strength and speed as seen in many sport activities such as track and field and
weightlifting.

SPEED
It is the ability to perform a task or move from one point to another in the shortest
possible time. It is also the time spent finishing or completing a performance after the initial
movement has been made. Speed is influenced by reaction time. It is the time elapsed when a
“go“ signal has been made in relation to the first motor response to the stimulus.

BODY COMPOSITION
It refers to the proportion between fat weight and total body weight. It is determined
by the amount of fat and lean tissue in the body.

Body Mass Index ( BMI ) – measures thinness of fatness

Formula: BMI = weight (kg)
Height (m2)

Example: 30
(1.20)2 = 20.38 ……….. this is normal

Categories of BMI
Chronic Energy Deficient (CED) < 18.5 Overweight 25.0-29.9
Normal 18.5- 24.9 Obese >30.0

5
 CHAPTER II
BASIC SWIMMING

Introduction to Swimming
Swimming is being employed for many purposes. Some occupation requires the
workers to swim. Workers like lifeguards and volunteer life savers must know how to swim.
Rescue swimmers may use specific swimming strokes for rescue purposes. Merchant
Mariners, Naval and Coastguard personnel and other military branches must also need to
swim in the performance of their duties. Due to regular exposure to large bodies of water all
recruits in the Navy, Marines, Coastguard and Merchant Mariners are required to complete
basic swimming or other water survival training.

It is very important that MARINERS and NAVAL personnel must know how to swim
as a BASIC TOOL to SAVE LIFE at sea at also their own.

Aside from occupational purposes, swimming can also be a tool for recreational
pursuit, Health and Sports.

Swimming – is an art of propelling one’s body in the water or moving progressively as

efficient as possible in the water with use of the limbs (arms and legs).

History of Swimming

Ancient Times

Swimming has been known since Pre-historic times. Drawings from stone age were
found in the “cave of swimmers” near WADI SORA. In the southwestern part of Egypt, near
Libya. These pictures seem to show Breaststroke or Dog paddle. Although it may also be
possible that the movements have ritual meaning unrelated to swimming. An Egyptian clay
seal dated between 4000 B.C. and 900 B.C. shows four swimmers who are believed to be
swimming a variant of the front crawl. More references to swimming are found in the Kebir
desert and are estimated to be around 4000 B.C. The Naqoda bas-relief also shows swimmers
dating back from 300 B.C. The Indian Palace Mohenio Daro from 2800 B.C. contains pool
sized 30 meters X 60 meters. The Minoan Palace Minos of Knossos in Crete also featured
baths. An Egyptian tomb from 2000 B.C. shows a variant of the FRONT crawl. Depictions of
swimmers were also found from the Hittites, Minoans, and Middle Eastern civilizations,
Incas in the Tepantitla House at Teotihuacan and in mosaics in Pompeii.

 The Greeks did not include swimming in the ancient OLYMPIC Games. But
practiced the sport, often building swimming pools as part of their baths. The
Etruscans at Tarquinia (Italy) show pictures of swimmers in 600 B.C. and tombs in
Greece depict swimmers in 500 B.C. The Greek scyllis was taken prisoner by the
Persian King Xerxes I in 480 B.C. He escaped and his ability to swim made him able
to warn and saved the Greeks at the battle of Salamis.

6
  In Japan, swimming was one of the noble skills of the Samurai, and historic records
describe swimming competitions in 36 B.C. organized by the emperor Suiqui, which
are the first known swimming races.

 The German folklore describes swimming, which was used successfully in war
against the Romans. Swimming competitions are also known from that time.

Middle Ages

 Swimming was one of the seven agilities of knights, including swimming with armor.
However, as swimming was done in a state of undress, it became less popular as
society became more conservative.

 In 1538, NICOLAR WYNMAN, wrote the first swimming book “COLYMBETES”.

His goal was not exercise, but rather reduce the dangers of drowning. At around the
same time, E. Digby in England wrote swimming book claiming that humans can
swim better than fish.

 In 1603, the first swimming organization was established in Japan. Emperor Go-
Yozel declared that school children should swim. More lifesaving groups were
established in 1767 in Amsterdam by Dutch, 1772 in Copenhagen and 1774 by Great
Britain. 1768 a humane society was established in the United States.

The Pre-Olympic Era

 In 1804 the lifebelt was invented by W.H. Mallison, the device being known at that
time as the “SEAMANS Friend”. 1837 the first German swimming club established
in Berlin.

 In 1873, John Arthur Trudgen reintroduced the front crawl. Trudgen learned the
stroke from the nature of Americans during a trip to South America.

 In 1875, the first man to swim and cross the English Channel (between England and
France) was Captain MATHEW WEBB. He used Breaststroke, swimming 21.26
miles in 21 hours and 45 minutes but he died when he attempt to swim the NAIGRA
FALLS.

 The first EUROPIAN AMATUER SWIMMING COMPETITION was held in

VIETNAM in 1889.S

 In 1879 LOUIS III of Bavaria built the 1st artificial wave pool in castle linderhof
which featured electrically heated water and light.

 In 19th century synchronized swimming were established and the 1st completion was
in 1891 (mens’s event only) in Berlin.

7
Modern Olympic Era

 In 1986, the Olympic games were held in Athens. Six events were planned but only
four were actually contested.

 100m, 500m, and 1200m freestyle and 100m for sailors gold medal was won by
ALFRED HAJOS of Hungary, Austrain PAUL NEUMANN won the 500m.

 In 1908, the WORLD SWIMMING ASSOCIATION FEDERATION IN

INTERNATIONAL DE NATATION de AMATUER (FINA) was formed.

 In 1912, the Olympic games were held in STOCKHOLM where the first time women
were allowed to compete in freestyles.

 At the 1924 Summer Olympics in Paris lane dividers made of cork were used for the
1st time and lines on the pool bottom aided with orientation.

 1928 was the start of the SCIENTIFIC STUDY OD SWIMMING by DAVID

ARMBRUSTER coach of the university of Iowa, filming underwater swimmers.

 In 1943 the US ordered the reduction of the FABRIC in swimsuits by 10% due to
wartime shortages resulting in the 1st two-piece swim suit. Shortly thereafter LOUIS
REARD invented the BIKINI in PARIS.

Swimming Facility/Equipment

 Swimming Pool – A standard sized swimming pool has 50 meters (160 ft.) length for
“ long course” and 25 meters (82 ft.) in length for “short course”. The lanes are with a
width of 2.5 meters (8 ft. and 2 inches).

8
Goggles – used to protect eyes and enhance visibility
under water.

Swimming Cap – used to fix the hair clear of eyes.

Swimsuit – ladies swimwear

Swim trunks – men’s swimwear

Touch Pad – the pad at the end of each lane in the pool
where a swimmer’s time is registered and sent
electronically to the timing system.

Starting Blocks – these are starting platforms positioned

behind each lane.

Lap card – A car displayed by a turn judge at the turn

side of a lane to inform swimmers in 800 m and 1500 m
freestyles events.

9
 Kick boards – are great tool in learning to swim. This
helps build leg strength. Made-up of soft foam material.

Pull buoy or leg floater – This used to improve your

upper body strength and arm pull technique. A figure 8
shaped piece made of closed-cell foam.

Flippers – fin like accessories worn on the foot made

from plastic or rubber. This helps the swimmer move
through the water more a efficiently, adding propulsion
and increased speed. This is commonly by divers.

Precautionary Measures before swimming ( excerpts from Fe Banzon’s notes

compilation)

1. Learn to swim
2. Never swim alone
3. Do not swim in unknown waters
4. From a heavy meal, take an hour before swimming
5. Don’t yell for FALSE help
6. Don’t carry point/sharp objects during swimming
7. No horse playing of any form
8. Don’t panic
9. Cold water
10. Water currents of the sea or river
11. Depth
12. Sea beds
13. Sea weeds

10
Values of Swimming (Fe Banzon’s notes compilation)

1. Psychological Value

Swimming is one kind of physical activity that promotes the well being of a person who
is physically and mentally handicapped. This is brought by the satisfaction; the skill can
offer some degree for a certain accomplishments. “What the mind can achieve the body
can conceive”. Once our mind gets tense normally, our body will sink into the water but
as our mind-ser is free, then our body will also float in a deep-water surface area. If a
person knows how to swim, he will never get tense, no matter how deep is the water
surface area? Therefore, it is imperative to have mind setting on what we will do.

2. Water safety Value

Swimming makes possible for self-rescue. The proper utilization of both arms and legs
serves as a device for individual’s safety in water. Learning how to swim gives assurance
that one individual can mange to survive in a deep water surface area.

3. Recreational Value

Swimming doesn’t only mean for learning and survival but it also gives us fun. It might
vanish boring moment at the same time. Because swimming is a year round activity in the
Philippines, people find it pleasurable.

4. Physiological Value

Most people engage in swimming for health reasons. It is one of the best exercise known
to man that promotes cardio-vascular endurance. It also contributes to the development of
other functional organs in the body. Swimming will not just make us physically fit but
will also enhance a good looking body structure.

5. Physical Value

Swimming is considered the best exercise, for it helps trimming down excess fats in the
body and makes the muscle strong.

6. Therapeutic Value

Swimming could eliminate illness as medical reports had pointed out that swimming
is advise to patients who have physical deformities and malfunction of some body organs.
This therapeutic value of swimming would include of treatment of scoliosis, bone
dislocation, rehabilitation of some paralytic patients

11
Basic Principles of Swimming ( by Dr. James E. “Doc” Counsilman)

1. Streamline Your Body

In order to move through the water more efficiently, keep your body in a flat or horizontal
position. Avoid excessive rolling from side-to-side or wiggling your hips or legs back and
forth. This happens if you will lift your head too high to breathe and hips, and hips and
legs will drop.

2. Obey Newton’s Law

Sir Isaac Newton’s third law of motion states “that for every action there is an equal and
opposite reaction”. As applied in swimming, this means that in order to move forward,
you have to push the water backward.

3. Use the proper pull

The elbow should be slightly bent towards the bottom to a vertical position directly below
the body. As the arm continues to sweep towards the back the amount of bend decreases
steadily until end and elbow is almost straight (except in breaststroke) as the elbow begins
to bend at the start of the pull. The upper arm rotates inward. In this manner the
downward and upward forces are minimized and BACKWARD push is MAXIMIZED.

4. Position Your Hands Efficiently

There are 2 positions of the hands while swimming. How they enter and how it is being
held during the pull. The hands should knife cleanly through the water. Slapping will
cause air bubbles decreasing efficiency of the pull. Also as the hands leave the eater, they
should be as streamlined as possible to prevent an upward force that causes the body to be
pushed down.

5. Apply Propulsion Evenly

When swimming, moving forward must be at as even a pace as possible “continuity of

movement principle”. Continual stopping or slowing down will consume much energy
trying to overcome inertia each time you start up again.

Basic Swimming Techniques For Novice Swimmers

1. Overcome your fear of water

Many People experienced fear of water (aqua phobia). Being afraid can be paralyzing.
Getting comfortable in the water is the very first step for beginners to be able to enter the
water feeling relaxed and be able to control breathing once in the water.

Steps:
a) Water exercise
b) Acclimating to water
c) Submerging your head
d) Blowing bubbles

12
 2. Learning to float
3. Learning the flutter kick
4. Learning breast stroke (frog kick)
5. Sculling water
6. Treading water
7. Dog paddle
8. Elementary back stroke
9. Side stroke
10. Trudgen swim

CHAPTER III
Basic Skills Swimming Techniques

Lesson 1 – Breathing / Bubbling / Breath holding

A. Breathing

Incorrect breathing is commonly the biggest stumbling block in learning to swim. Even if you
know how to swim but your breathing is not comfortable, you cannot go far, propulsion is
slow and you untimely get burnt out.

Dry Land Exercise:

Techniques:
1. Start by sitting up straight
2. Inhale deeply by expanding the chest cavity and lungs fully through your nose and
mouth.
3. Exhale strongly through your nose and mouth.

Mouth Drills:

1. Pinch your nostrils to close. Purse your lips and inhale strongly through your
mouth. Keeping your lips pursed, exhale just as strongly through the mouth as in
your blowing hardly out the air.
2. Repeat this 10x breathing deeply as you can.

Nose Drills:

1. Cover your mouth and in hale deeply through your nose then exhale once again,
expelling the air hard.
2. Repeat this 10x each time breathing deeply as you can.

Combination:

1. Inhale deeply utilizing both mouth and nose and exhale strongly. All this deep
breathing may cause you lightheadedness – because you are getting more oxygen
than you really need. (means your hyperventilating, but once you’ll already in the

13
 water you won’t get the same dizziness because your body will be utilizing the
extra oxygen.

Water Skill Techniques:

1. Stand in chest-deep water. Bring your face close to the surface of the water and
inhale deeply through your mouth and nose.
2. Bring yourself to submerge your face under water and exhale strongly through
your mouth and nose, ripples and bubbles should be formed. The stronger you
expelled air out the more bubbles to come out.
3. Repeat this more times as strongly as you can.

B. Bubbling – (Blowing bubbles)

This is a simple but effective breathing

exercise to improve rhythmic breathing
in swimming. To relax the chest, getting
rid of CO2 builds up and is able to recover
from a vigorous swim.

Water Skill Techniques:

1. Take a deep inhalation through your mouth before getting in the water
2. Hold your breath, submerge your head in water, slowly do exhalation on your
breath, blow bubbles through mouth and nose.
3. Repeat step 1-2 until you feel less tensed and alleviated heavy breathing.

C. Hypoxic Training (Breath Holding)

14
Holding your breath in a swim race is a
necessity to win. This has been practiced
for decades by swimmers.

Holding your breath is a way to cut off the

fuel of the aerobic engine ( oxygen ) so that
the body is forced to use the anaerobic engine
while you learn to swim fast. When you swim
anaerobically on a regular basis you come to improve your speed.

Water Skill Techniques:

1. Inhale deeply
2. Submerge head under water for a period without releasing air
3. Slowly release air as you emerge back to the surface.

Lesson 2 – Floatation

This is the capacity of one’s body to suspend on the surface of the water; one being
buoyed up on water.

Bouyancy is a characteristics force that acts upon all bodies submerged in a liquid. It acts in
the opposite direction of gravity and causes an bject to become lighter.

According to Archimedes Principles” an object immersed in a fluid is buoyed up ( lifted ) by

a force equal to the weight of the fluid is displaces”.

1. The body will float if the buoyancy is positive ( body weight lessen than the
weight of the displace liquid ).
2. The body will suspend if the buoyancy is neutral ( body weight is equal to the
weight of displace liquid ).
3. The body will sink if the buoyancy is negative ( body weight is larger/heavier than
the weight of displaced liquid ).

Buoyancy is achieved depending on the weight of the submerging body.

Pull of Gravity

Gravity is the force on earth, which pulls all objects toward the center. The force of
the gravity pulls down vertically and is concentrated at each objects center of gravity. The
center of gravity is the point where an object balances perfectly. To stay balanced, the center
of gravity must be on a vertical line with the point of suspension above and below it.

The center of gravity of the human body varies on location depending on body shape
and weight distribution.

For example: In a male with muscular upper body and smaller hips, the center of
gravity is higher than a female with narrow and wide hips. The lower the center of gravity,
the more stables the balance. Therefor females are more buoyant than males.

15
Man’s specific gravity:
Males = 0.98
Females = 0.968

Factors affecting ones capacity to float:

1. Distribution of body tissue on physical structure.

- Adipose tissue is concentrated more in one part of the body. ( e.g., around the
thighs and hips of pear-shaped women ) the center of buoyancy moves closer to
the center of gravity reducing the sinking effect in the lower part of the swimmer.

2. The proportion of fat.

- The adipose tissue acts insulator, less energy is used for internal body heating and
for maintaining streamline.

3. Lung capacity ( volume of air )

- More air in the lungs makes the body less dense than water.

4. Density of water – swimmer will float slightly higher in salt water than in fresh water.

1. Surface seawater = 1.035 kg/m3

2. Deep ocean = 1.050 kg/m3
Salt water is 3.5% denser than fresh water.

Therefore, the higher the density of the water the more pronounced effect the body to
float.

5. Buoyancy force and pull of gravity

Different Types of Floatation

A. Prone float ( Dead man’s float )

It is also known as the front float.

As the term implies the body position
is kept on prone position, face down
and arms stretch forward, the legs kept
straight at the back.

16
Water Skill Techniques:
1. Stand on chest-deep water
2. Inhale deeply and hold
3. Lean over into the water
4. Face down; stretch your arms forward and legs behind
5. Relax your body and allow floating
6. Recovery to stand from prone position

B. Back Float – lying on your back on the water. This posture will teach your body to trust in
the water being able to learn to float.

Water Skill Techniques:

1. Face the wall, stand at shoulder deep level.
2. Hold your body through your arms fingers touching the edge of the wall.
3. Breathe deeply and exhale slowly so is not to lose your buoyancy.
4. Slowly drop your head back pillowing yourself onto the water, keeping your face up
afloat.
5. Arms stretched open to side at streamline level and palms pressed down.
6. Lift your chin, chest and hips. Keeping your whole torso up.
7. Legs are kept dropped a little bit sinking with little movement. Slowly release and
hold off the wall.
8. Recovery to stand from the back float position.

C. Turtle float – the knees are raised to the chest, the forehead is tucked in and the arms
wrapping around the knees.

Water Skill Techniques:

1. Take a deep breath and hold
2. Raise the knees close to the chest and encircle arms around,
3. Tuck in face to chest
4. Float and relax
5. Recovery
17
D. Jelly fish float – part of water safety

This is also known as survival float.

Leaning to float the varied positions
helps in understanding the lifting effects
of water. Jellyfish float is imitating swimming
movement position of the jellyfish in the sea water.

Water Skill Techniques:

1. Stand in waist-deep water
2. Take a deep breath
3. Bend trunk downward with face down in the water
4. Hang arms down and allows the water to support the body
5. Lift the feet off the bottom
6. Keep the body bob to the surface like a ball form
7. Recovery ( draw the knees upward, press the water down and raise head up, keep
balance ).

E. Jackknife float – the term was derived from the former name for type of dive in which the
diver bends at the waist in midair; legs are straight together with his hands touching his
feet/ankles.

Water Skill Techniques:

1. Inhale deeply, take the jellyfish position
2. Stretch the arms downwards touching the ankles
3. Hold the position, relax and float
4. Recover

18
Lesson 3 – The Glides

A push-off arrow like position of the body as I moves through the water without the arm and
leg movement. This can be done in both underwater or on the surface.

A. Prone glide

Water Skills techniques:

1. Stand with your back on the pool wall
2. Stand at a shoulder deep water
3. Extend your arms forward
4. On bend knee lean your prominent foot on the wall
5. Stick your face in the water. Hold breath
6. Position your body in the streamlined push-off
7. Recover

B. Back glide

Water Skills Techniques:

1. Assume in climbing position, hands holding the gutter edge

2. Push off
3. Place your head down pillowing, enough the ears to level in the water surface
4. Arms by the side
5. Legs straight
6. Tummy should be pushed up to keep it just under the water surface
7. Recovery

19
Lesson 4 – Water Treading

Water treading is a basic survival swimming skill. A method used to keep afloat. The
swimmer stays in vertical or upright body position on water, head is above the water surface.
Arms and legs are moved to keep afloat.

Water Skill Techniques:

1. Keep your head up on the water surface and breath normally

Arm Movement

2. Sculling – A back and forth movement of the hands and arms. To maintain the
body position. Provides propulsion and keeps you from sinking in the water. This
is the first safety skill a swimmer should learn.

Scull your arms/hand horizontally, forward and backward direction (moving them
up and down, you will tend to move you up and sink).

Leg Movement

Types:

a) Kick your leg back and forth with your feet pointed downward.
b) The egg beater
Kick your legs on circular manner with your feet kept stiff.

Lesson 5 – The Sidestroke

20
A resting stroke used in recreational swimming. Also it is both life-saving stroke and life time
stroke. Lifeguards during rescue situations hold the victim with one arm up in front and
scissors kick from sidestroke is commonly used. It is good for long distance swimming hence
it utilize less energy and simple breathing.

Water Skill Techniques:

1. Body Position – Glide. Float on your side. Align head, back and legs. Legs should
be straight together with toes pointed out.

Hold your head up to keep the face high thus the mouth and nose placed just
above the water for easy breathing.

Head and back should stay aligned throughout the course of stroke.

2. Scissors Kick – ( provides the full propulsion of the swim. )

a) Bend knees towards chest until thighs will be at 90 degree angle with your
torso.
b) Open leg with the upper legs kicking towards front and the lower leg towards
your back.
c) Snap legs together and repeat from initial position.

3. Arm Movement

Leading Arm – arm closest to the bottom of the water.

In the catch position, extend the leading arm forward in line with the body – few
inches under the water surface. Palm flat face down.

Trailing Arm – arm extended fully towards the feet. Rest the palm on top of the
thigh. From catch position, pull down the leading arm; bend the elbow as the
trailing arm comes up bringing it together under your chin. Push your trailing arm
sweeping your hand bringing it down towards your feet.

Repeat the cycle.

Lesson 6 – The Trudgen Stroke

The trudgen stroke is also known as racing stroke or sometimes called the East Indian stroke.
The term was derived from the name of an English swimmer John Trudgen ( 1852-1902 ).

The swim is a combination of a sidestroke and freestyle swimming with scissors kick pushing
the water back by the arm and side kick action with the legs.

Water Skill techniques: (ehow sports and fitness editor 1999)

Body Position

1. Begin with a glide, face down position

21
Arm Movement

2. Start the crawl stroke with just your arms, saving your arms from your shoulders, first
one, then the other, with one arm recovering while the other strokes. Each hand cuts
through the water, then sweeps down and back to your side , pushing water toward
your feet.
3. Straighten your arms to push water back, then bend your elbow to left and swing your
arm back to the forward position.

Leg Movement

1. Snap your legs together like scissors closing, as your right arm enters the water.
2. Side kick when you push the water back

“When the left hip is low, the kick is performed as the left hand moves forward…snap
the legs to keep together as the right arm goes forward.”

Body Position/Breathing

As your right arm leaves the water slightly roll your lower body, keeping your left hip drop
below ( side position ) and take a breath on the opposite side.

Lesson 7 – The Dog Paddle

The Dog Paddle is a basic swimming technique that you can use in short distances and stay
afloat. The movement imitates a dog as it swims, hence the name.

Water Skill Techniques:

1. Push off – assume a prone position and float on your chest

2. Extend arms forward palms facing down
3. Flutter kick – move quickly up and down with toes pointed
4. Tilt your chin keep your forehead and eyes above the surface.
5. In circular movement alternately move each hand forward and downward then the
rear and up. In this manner your pushing the water forward and downward which lifts
your upper body and create propulsion.

Lesson 8 – The Crawl Stroke – Hand – over hand Arm Motion

Swimming stroke where the arms are moved alternately overhead towards the front and push
it against the water to create progression. This accompanied with flutter luck motion.

Water Skill Techniques:

Arm Movement

3 stages:

1. The catch – (water entry)

Extend your right arm straight out in front your fingers together pointing downward.

22
2. The pull
Pull your arm straight down until your thumb brushes the outside part of your right
thigh. Bring it back furthest as you can.

3. Recovery
Lift your elbow up as high as it will go as you bring the arm forward and straighten
forward back to catch position.

Repeat the action with your left arm in cycle motion with your right. Pull – recover –
and catch.

Breathing

Every time you bring your right arm to recovery – inhale with your face snap to your right
side and as you do the catch-to-pull action face down and slowly exhale under water.

Leg Movement: - Flutter Kick

Flutter Kick – It is a leg action that accompanies the crawl stroke. The most basic of all the
kicks, supports propulsion and stabilizes the body position preventing excess wiggling of the
hips.

Water Skill Techniques:

1. Move your legs up down alternately in a consistent rhythm, strong and steady.
2. The power of the kick should come from the hips.
3. On the downward kick, bend your knees slightly and keep your ankle loose
4. On the upbeat, hold your knee relatively straight and raise your foot only up to your heel
breaks the water surface.

23