Pe 4.1 - Swimming

HOPE Quarter 4
Swimming
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. It is also taught for
lifesaving purposes.
Swimming is for everyone no matter what age or level of fitness. Swimming is the
sport or activity of propelling oneself through water using the limbs. Any age can learn
to swim and there is no age limit on when you can no longer swim. Swimming is a
lifelong skill that could save your or another’s life. It is never too late to learn to swim.
Swimming is an excellent way to keep fit and most swimming pools cater for all
BIG IDEA!
Swimming has been
known since prehistoric
times.
Drawings from the Stone
Age were found in "the
cave of swimmers" near
Wadi Sora (or Sura) in the
southwestern part of
Egypt.
WHAT IS IT One of the most popular water sports is swimming.
Swimming has been around for centuries. It has evolved to become one of the most
common recreational activities as well. Swimming is a sport that tests your fitness
and stamina.
Swimming is a great recreational activity for people of all ages.

Recreational activity means any outdoor activity under- taken for the
purpose of exercise, relaxation or pleasure, including practice or
instruction in any such activity. Recreational swimming can provide
you with a low-impact workout and it’s also a good way to relax
and feel good. Common swimming styles in recreational
swimming are breaststroke, backstroke, side stroke and freestyle.
COMPETITIVE
SWIMMING &
RECREATIONAL
SWIMMING
Competitive Recreational
Swimming Swimming
Occurs when learning swimming and
Competitive swimming is
water safety is the main objective of
an activity which involves the activity. Recreational swimming is
swimming as its primary often less structured than sessions
mechanism in competing designed to teach swimming and
which can either be water safety, and may occur in a
individual or team based. wider than usual range of
environments
Example: World Championships Example: Swimming in the pool

and Olympics (learning the basics of swimming)
Five Basic Skills in Swimming
Basic Skill Description Picture

1. Water The most basic and essential
Comfort swimming skill is simply becoming
comfortable in the water. Although
humans are born with innate water
skills, many people develop a fear of
the water. To become more
comfortable in the water, spend time in
a shallow pool or wading in the
ocean. Never enter the water alone,
especially if you are not a strong
swimmer.

2. Breath Breath control begins with simple
Control exercises such as drawing a breath,
submerging, blowing bubbles and
then resurfacing for another breath.
As your swimming skills improve, you
will learn specific breathing techniques
for different strokes. Work with a
swimming coach or a friend or
relative who is a strong swimmer.

3. Floating Floating, or keeping your body in a
horizontal position in the water, is a
basic water skill. If you accidentally fall
in the water, you may be able to float
until you are rescued, even if you are
not strong enough to swim to safety. Get
lessons from a coach or a competent
friend or relative.

4. Kicking Kicking provides propulsion
through the water. Kicking is
also used in treading water,
which is the process of
remaining in one place while
keeping your head above the
water line.

5. Strokes Strokes are the arm movements used
to pull the body through the water.
Five most common swimming strokes:

front crawl, sidestroke, breast stroke,
backstroke and butterfly.
Each stroke uses different body

positioning, breathing techniques and
arm movements.
STROKES IN
SWIMMING
Different Strokes in Swimming
Name of Stroke Description

1. Freestyle The freestyle stroke is typically used for speed, as it allows for a streamlined
movement that helps the body glide through the water. Also referred to as
the “forward crawl”, the body stays in the water during this stroke, while the
arms and legs work in tandem to provide forward motion. This is often one
of the first strokes taught in lessons, as it is easy to learn and is a good way to
build up the upper body strength for strokes like the butterfly
2. Back Stroke The backstroke is one of the most well-known swimming strokes. Also
referred to as the “racing backstroke”, the backstroke is done by swimming on
your back and swinging one arm at a time up over your head and back down
behind your back, while kicking backward in a flutter kick.
Different Strokes in Swimming
Name of Stroke Description

3. Breast Stroke The breaststroke is done on the stomach, with both arms in the
water while the body is pulled backward. The arms then move in
an arc shape in the front of the body while the legs do a frog kick.
Out of all the swimming strokes, the breaststroke may be one of
the oldest.
4. Butterfly The butterfly is another stomach-position stroke, in which the
Stroke arms move forward in a circle motion going above the head and
directly into the water. Once the arms hit the water, the legs are
kicked backward at the same time in what is known as a
dolphin kick. It is known as the hardest swimming stroke to
master.
EQUIPMENT FOR
SWIMMING
Fins
Fins fit on your feet and add propulsion to
Goggles your kicks (think of a duck’s webfoot).
Goggles protect your eyes from They are great training for your legs
chlorine (and anything else that may be and will help you swim faster. They
in the water), and they help you keep come in long fins for beginners who
your eyes open while you swim so that want to work on their stroke and build
you can see where you’re going. up leg strength and ankle flexibility and
short fins to help you go faster without
overworking your legs.
Kick boards
Kickboards are devices made of foam or Swimming Attire
other materials that float, and they Technology has entered the swimsuit
come in a variety of shapes and sizes. arena as well. Fabrics are designed for
The main purpose is for you to hold on minimal resistance through the water,
and stay afloat while your legs do all they tend to last a long time, and they
the work. It’s good exercise for resist fading even when used repeatedly
coordinating your kicking, and it gives in chlorinated pools.
your arms a rest.
Bathing cap
Bathing caps can serve several purposes. Some
pool managers will require individuals with
long hair to wear caps to keep hair from
getting into the pool, and some people just like
to protect their hair from the chlorine in the
water. You may also decide to wear a bathing
cap to cut down on resistance in the water.
This really works, and so if you’re looking to
increase your time a bit, a bathing cap might
help.
HEALTH
FITNESS
COMPONENTS
OF
SWIMMING
1. Cardiovascular Fitness
Swimming is an excellent cardiovascular activity because it involves continuous
movement of large muscle mass in a low-to-zero gravity environment, which
makes it easy on your joints. Swimming for at least 20 minutes, three times a week can
help you achieve a healthier life because it gets your heart rate up, burns fat and
improves your body’s ability to pump oxygen-rich blood to your working muscles.
2. Muscular Endurance and Muscular Strength

Exercising in water adds natural resistance to your workout, which helps build stronger
muscles. Unlike running or riding a bike, swimming builds muscle in both the upper
and lower body. It also boosts endurance, enabling you to swim longer and
further before muscles are fatigued.
3. Flexibility
Another benefit of the strength training aspect of swimming is injury prevention.
One of the leading causes of injury is weakness of an improperly conditioned
muscle or weak joints, both of which can be improved through strength training.
Swimming improves flexibility, a factor that allows you to continue swimming even
when you're unable to participate in other sports.
4. Body Composition
Lower body fat and higher muscle mass leads to improved flexibility and more calories
burned during a workout. Because swimming burns calories while also building
strength and endurance, it is an excellent fitness activity for achieving a healthy body
composition and fabulous tone

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HOPE Quarter 4

Swimming is a great recreational activity for people of all ages.

Example: World Championships Example: Swimming in the pool

Basic Skill Description Picture

Basic Skill Description Picture

Basic Skill Description Picture

Basic Skill Description Picture

Basic Skill Description Picture

Five most common swimming strokes:

Each stroke uses different body

Name of Stroke Description

Name of Stroke Description

2. Muscular Endurance and Muscular Strength

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