Aquatics (Module)

Republic of the Philippines
MARINDUQUE STATE COLLEGE

INTEGRATED HIGH SCHOOL
Main Campus: Boac / Branches: Santa Cruz • Torrijos • Gasan
Panfilo P. Manguera Sr. Rd., Tanza, Boac, Marinduque 4900
Tel. No.: (042) 332-2028 Email Address: sucpresident.msc@gmail.com IHS Tel. No: (042) 332 – 0351
Website: www.marinduquestatecollege.edu.ph IHS Email Address: mscssted.labschool@yahoo.com
Physical Education
and Health 12
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.
History
Archaeological and other evidence shows swimming to have been practiced as early as
2500 BCE in Egypt and thereafter in Assyrian, Greek, and Roman civilizations. In Greece and
Rome swimming was a part of martial training and was, with the alphabet, also part of
elementary education for males. In the Orient swimming dates back at least to the 1st century
BCE, there being some evidence of swimming races then in Japan. By the 17th century an
imperial edict had made the teaching of swimming compulsory in the schools. Organized
swimming events were held in the 19th century before Japan was opened to the Western world.
Among the preliterate maritime peoples of the Pacific, swimming was evidently learned by
children about the time they walked, or even before. Among the ancient Greeks there is note of
occasional races, and a famous boxer swam as part of his training. The Romans built swimming
pools, distinct from their baths. In the 1st century BCE the Roman Gaius Maecenas is said to
have built the first heated swimming pool.
The lack of swimming in Europe during the Middle Ages is explained by some authorities as
having been caused by a fear that swimming spread infection and caused epidemics. There is
some evidence of swimming at seashore resorts of Great Britain in the late 17th century,
evidently in conjunction with water therapy. Not until the 19th century, however, did the
popularity of swimming as both recreation and sport begin in earnest. When the first swimming
organization was formed there in 1837, London had six indoor pools with diving boards. The first
swimming championship was a 440-yard (400-metre) race, held in Australia in 1846 and
annually thereafter. The Metropolitan Swimming Clubs of London, founded in 1869, ultimately
became the Amateur Swimming Association, the governing body of British amateur swimming.
National swimming federations were formed in several European countries from 1882 to 1889.
In the United States swimming was first nationally organized as a sport by the Amateur Athletic
Union (AAU) on its founding in 1888. The Fédération Internationale de Natation Amateur (FINA)
was founded in 1909.
Competitive swimming
Internationally, competitive swimming came into prominence with its inclusion in the modern
Olympic Games from their inception in 1896. Olympic events were originally only for men, but
women’s events were added in 1912. Before the formation of FINA, the Games included some
unusual events. In 1900, for instance, when the Games’ swimming events were held on the
Seine River in France, a 200-metre obstacle race involved climbing over a pole and a line of
boats and swimming under them. Such oddities disappeared after FINA took charge. Under
FINA regulations, for both Olympic and other world competition, race lengths came increasingly
to be measured in metres, and in 1969 world records for yard-measured races were abolished.
The kinds of strokes allowed were reduced to freestyle (crawl), backstroke, breaststroke, and
butterfly. All four strokes were used in individual medley races. Many nations have at one time
or another dominated Olympic and world competition, including Hungary, Denmark, Australia,
Germany, France, Great Britain, Canada, Japan, and the United States.
The earliest instruction programs were in Great Britain in the 19th century, both for sport and
for lifesaving. Those programs were copied in the rest of Europe. In the United States swimming
instruction for lifesaving purposes began under the auspices of the American Red Cross in
1916. Instructional work done by the various branches of the armed forces during both World
Wars I and II was very effective in promoting swimming. Courses taught
by community organizations and schools, extending ultimately to very young infants, became
common.
The early practice of simply swimming as much as possible at every workout was replaced
by interval training and repeat training by the late 1950s. Interval training consists of a series of
swims of the same distance with controlled rest periods. In slow interval training, used primarily
to develop endurance, the rest period is always shorter than the time taken to swim the
prescribed distance. Fast interval training, used primarily to develop speed, permits rest periods
long enough to allow almost complete recovery of the heart and breathing rate.
The increased emphasis on international competition led to the growing availability of 50-
metre (164-foot) pools. Other adjuncts that improved both training and performance included
wave-killing gutters for pools, racing lane markers that also reduce turbulence, cameras for
underwater study of strokes, large clocks visible to swimmers, and electrically operated touch
and timing devices. Since 1972 all world records have been expressed in hundredths of a
second. Advances in swimsuit technology reached a head at the 2008 Olympic Games in
Beijing, where swimmers wearing high-tech bodysuits that increased buoyancy and decreased
water resistance broke 25 world records. After another round of record-shattering times at the
2009 world championships, FINA banned such bodysuits, for fear that they augmented a
competitor’s true ability.
Basic Skills in Swimming
Swimming offers tremendous fitness benefits. The Centers for Disease Control and
Prevention says that just 2.5 hours of swimming per week decreases the risk for chronic
illnesses. Swimming improves mood and decreases anxiety, and the buoyancy of the water
makes swimming a good choice for those with arthritis and other pain conditions. Even if you
have no plans to become the next Michael Phelps, basic swimming skills are easy to learn.
Water Comfort
The most basic and essential 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.
When unintentional submersion occurs, panicking gets in the way of logical thinking and
increases the likelihood of drowning. 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.
Breath Control
Breathing is often difficult for novice swimmers. With water all around, having some water
enter the noseand mouth is a common occurrence. Some novice swimmers panic at the feeling
of water in their noses, while others have trouble holding their breath while submerged.
Learning to control your breathing is a key component in learning to swim. Breath control begins
with simple 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 friendor relative who is a
strong swimmer.
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. Humans are naturally buoyant, and floating is not difficult.
Like any other skill,however, floating does require a bit of technique. Get lessons from a coach
or a competent friend or relative.
Kicking
Kicking provides propulsion through the water. Once you are comfortable with floating,
kicking is the logical next step. Kicking is also used in treading water, which is the process of
remaining in one place while keeping your head above the water line. Many coaches use
kickboards, or flat flotation devices made of foam or plastic, to support the swimmer’s body. A
kickboard allows you to focus solely on your kicking technique without worrying about staying
afloat
Strokes
Strokes are the arm movements used to pull the body through the water. The front crawl,
sidestroke, breast stroke, backstroke and butterfly are the five most common swimming strokes.
Each stoke uses different body positioning, breathing techniques and arm movements. Training
with a qualified swimmingcoach is the best way to learn the various strokes
What equipment do I need for swimming?
Standard Dimension and size of the pool - For most rectangular pools are about twice as
long on one side as they are on the other, with an average depth of around 5.5 feet. Typical
swimming pool dimensions are 10 x 20, 15 x 30, and 20 x 40
Swimsuit - You'll need a swimsuit unless you plan on skinny-dipping! Like

many other things, technology has entered the swimsuit arena as well.
Fabrics are designed for minimal resistance through the water, they tend to
last a long time, and they resist fading even when used repeatedly in
chlorinated pools. Of course, not all of us would be comfortable in the skimpy
racing suits that you see Olympians wear, but the good news is that you can
find more modest suits at sporting goods and department stores as well as
through a number of online vendors.
Goggles - Goggles protect your eyes from chlorine (and anything else
that may be in the water), and they help you keep your eyes open while you
swim so that you can see where you're going. You can even get prescription
swim goggles if you wear glasses (check with your optician for availability). To
find the right pair of goggles, do the following:
- Put the goggles over your eyes without slinging the strap over your head.
- Press the goggles into your eye sockets and let go.
- The goggles should stay in place.
- Experiment until you find the pair that fits your eyes best.
Bathing caps - 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. Many caps are made of
latex, although you can find silicone, neoprene (keeps you warm), and Lycra
as well. Choose the one that fits your head and is most comfortable.
Rash guard
a rash guard is an athletic shirt that is designed to be used in the water
without restricting too much motion. This is done by using flatlock stitching
so that the seams fit tighter to the body.
They come in a long or short sleeve style, enabling the user to use them
through different seasons. Made of spandex, nylon, or polyester, rash
guards are typically lightweight and can dry quickly. Rash guards can also
be made of neoprene to help provide warmth for cold water.You might hear
them referred to as a rash vest or a rashie
Flotation devices and other equipment

There are a number of flotation devices and other equipment available to help you learn how
to swim, improve your swimming times if you start to get competitive, and add resistance to your
water workouts to build muscular strength and tone. Flotation devices help keep you afloat so
that you can slow down and work on your swim stroke without sinking or causing too much
fatigue, and they help with confidence for individuals who don't know how to swim.
Kickboards - Kickboards are devices made of foam or other materials

that float, and they come in a variety of shapes and sizes. The main purpose
is for you to hold on and stay afloat while your legs do all the work. It's good
exercise for coordinating your kicking, and it gives your arms a rest. One
technique that I suggest to swimmers who want to keep swimming
continuously without a break is to leave a kickboard at the end of the pool,
and when they get tired, grab the kickboard and do a lap or two with it until
they get their arm strength back, and then drop the kickboard off at the end of
the pool and swim again until they need the kickboard again. Many pools
have kickboards available to try out.
Pull buoys
Like kickboards, pull buoys are flotation devices that come in a variety of
shapes and sizes, but unlike a kickboard, which gives the upper body a rest,
pull buoys are placed between the legs to keep the legs afloat without kicking
so that you can work your upper body. Pull buoys are excellent training
devices for building upper-body strength, endurance, and cardiorespiratory
fitness. They can also help you work on your form because you can swim
slowly and deliberately without sinking.
Fins
Fins fit on your feet and add propulsion to your kicks (think of a duck's
webfoot). They are great training for your legs and will help you swim faster.
They come in long fins for beginners who want to work on their stroke and
build up leg strength and ankle flexibility and short fins to help you go faster
without overworking your legs. Fins should fit snugly but not so tight that they
cut into your foot or cut off circulation. Wear socks with your fins if that feels
more comfortable.
Hand paddles
Hand paddles attach to your hands and add propulsion to your arm stroke
because they move more water. They can be a lot of work for the arms and
shoulders because of the resistance in the water, and for this reason, they
are used in water aerobic classes to mimic the resistance exercises that you
do on land with dumbbells (for example, biceps curls). Hand paddles make a
water workout difficult, and so you should warm up in the water without them first, and then build
up slowly like you would with any resistance exercise workout so that you don't overwork your
arms and shoulder joints.
Gloves
Gloves, like hand paddles, also add resistance for your arms, although they
are smaller than paddles and so the resistance is lighter. These might be a
better choice than paddles if you're just starting out with resistance exercises
in the water.
Water dumbbells
Some manufacturers produce dumbbells made of foam for use in the water.
They add resistance like paddles or gloves, but you can release them
quickly after a set and then grab them again when you're ready. Water
creates lots of resistance, and so water dumbbells will make you stronger if
you use them consistently.
Noodle
A noodle is a flexible, tube-shaped flotation device that you can wrap under
your arms or around your waist to keep you buoyant so that you can keep
moving in the water (kids love to play with them). The advantage of being
able to keep moving is that you can work on your stroke without fatigue and
increase your strength and endurance.
Aqua jogger
Aqua jogger is a flotation device that you wear like a belt. Like a noodle, it
permits you to keep on moving without fatigue, so that you can work on
your stroke as well as your strength and aerobic fitness, but it's more
heavy-duty than a noodle and will accommodate heavier people and create
more resistance. Aqua joggers also allow you to participate in water aerobic
classes and water running without having to know how to swim or break
frequently
Water treadmill
Did you read that right? Yep, water treadmill. There are two types. One is a device that you
install in your pool that works with a propeller to create a current of water that you swim in place
against (okay, it's not really a treadmill, but you do swim in place). This type is a great training
aid and is also used for rehabilitation, but it is very expensive, depending on the model and
whether you have it installed when your pool is being built or in an existing pool. The other type
is a treadmill that is designed for use in water. You walk on it just like any land-based treadmill,
only there is less strain on your joints because of the water. This type of treadmill is frequently
used in rehabilitation.
There is one other option for swimming in place, and it's inexpensive. Swim stretch cords
attach to the side of a pool and to your body so you can swim without going anywhere, or they
come with a drag belt (sort of like a mini-parachute) that catches water as you swim and drag it
behind you. Both are fine options for getting a great workout.
Lane ropes
-Markings
-Keeping Disturbances Down
-The Look of the Pool
-And other saftey purposes
Freestyle Stroke Technique
Freestyle is also known as the front crawl. When

swimming this stroke, your body will be in a prone
position on your stomach and face toward the water.
Both your arms and legs will pull you through the
water, while your torso remains stable. Your arms will
move in an alternating fashion. One arm will arc up out
of the water while the other is on the downswing, close to your torso in the water. Each arm will
reenter the water at an angle, fingers held straight and together, to minimize resistance.
While your arms pull you forward through the water, your legs will be hard at work too. You will
use the flutter kick to complete the freestyle stroke technique. The flutter kick is achieved by
constantly moving your legs in a tight, scissor-like movement beneath the water. Your knees will
bend slightly, but your legs will remain relatively parallel to the surface beneath you at all times.
You can adjust the number of kicks per complete cycle of arm movement depending on how
quickly you want to swim. Your legs are an important part of freestyle, but keep in mind that they
provide just about 10 percent propulsion in the bodies of practiced swimmers.
Freestyle often looks intimidating to inexperienced swimmers because it requires you to put
your face in the water. Once you get used to putting your face in the water, adding breathing to
the freestyle cycles is relatively easy. As one arm swings up and out of the water, you simply
turn your face to the side and take a breath. As the arm comes down, lower your face back into
the water. Some swimmers alternate sides when it comes to breathing while others stick to one
side.
Benefits of Freestyle Stroke
 You can burn hundreds of calories with just a half an hour of swimming freestyle. What
are the biggest benefits of this stroke?
 Freestyle, favored by long-distance swimmers, is considered the most efficient stroke.
Freestyle takes you farther than other strokes without expending more energy. If you like
to set your swimming workouts to a lap count, this will help you reach your goal faster.
 Freestyle also gives you a full body workout. It works the muscles in your arms, legs,
core and back. If you are looking for a particular swimming stroke to tone your back
muscles, freestyle is definitely the way to go.
 While freestyle has multiple benefits, keep in mind that this stroke can be more difficult
to master than other options, such as breaststroke.
Click me!!!
https://www.youtube.com/watch?v=S_nBipyKIeY
Breaststroke
The best swimming stroke is a matter of opinion. If you are

new to swimming, breaststroke might be the easiest place to
start. Breakstroke is also a good option for anyone looking
for a slower alternative to freestyle. Here is what you need to
know about breaststroke technique and benefits:
Breaststroke Technique
Like freestyle, breaststroke involves separate movements for your arms and legs. Your body is
in the same horizontal position as it is during freestyle, but you will use different motions to
propel yourself through the water. Your arms will together at the same time in a half-circular
motion underneath the water. Your arms, bent at the elbow, will sweep apart and then together
again toward your chest, remaining underwater the entire time you swim this stroke.
As your arms move in this rhythm, your legs will be busily pushing you forward with a technique
known as the whip kick or the frog kick. When executing this kick, your legs should be behind
you approximately hip-distance apart. With your knees bent and your feet flexed, kick your legs
apart and then sweep them together again to form one smooth line. Repeat this motion in
concert with the arm movement. The optimal rhythm allows your arms to rest while you kick and
vice versa.
The final piece of breaststroke is your breathing. It is possible to complete the arm and leg
motions of this stroke with your head completely above water. If you want to add in the
breathing technique to complete the stroke, you will duck your head beneath the water each
cycle of the stroke. Use your shoulders to lift your head out of the water and take a breath. As
your arms sweep forward in the water, all your shoulders to drop and take your head under the
water once again.
Benefits of Breaststroke
 If you are looking for swim stroke advantages, there is a lot to love with breaststroke. For
every 30 minutes of swimming breaststroke, you will burn approximately 200 calories.
Breastroke is considered the easiest stroke to learn, which means you can concentrate
on the workout without worrying too much if you are getting your movements just right.
Plus, if you aren't comfortable putting your face in the water, you can still swim this
stroke.
 Like all swim strokes, breaststroke works multiple different muscle groups. This
swimming style is a particularly good option for working your chest muscles and your
hamstrings. Your thigh muscles, core muscles and arm muscles will also benefit from
breaststroke. Breastroke is also a great cardio workout.
 Breaststroke is the slowest swimming stroke, which may be a con for people who prefer
speed. Yet, this can be considered positive. Because it is so slow, breaststroke can be
done for longer periods of time, serving as an endurance workout.more.
Click me!!
https://www.youtube.com/watch?v=EElzlIMjk_c
Backstroke Technique
You can think of backstroke as almost the mirror image of

freestyle. Instead of facing downward, you will face upward
in the water. You will remain in this horizontal position,
looking upward, as you move your arms and legs. Your
arms will propel you forward with a windmill-like motion.
One arm will come up out of the water and go overhead,
while the other sweeps forward beneath you in the water.
You will move by alternating this motion one arm comes up and the other goes down. Keep your
arms close to your ears as they come back down into the water. Additionally, you will want to
keep your arms as straight as possible and your fingers close together to minimize resistance.
Try to keep your hips from dropping into the water. Too much sag in your hips will slow your
forward momentum.
As your arms pull you through the water, your legs will be using the same flutter kick performed
during freestyle. Your legs will be slightly bent as you kick in a flurry of alternating motion. You
can decide on the frequency of kicks depending on how fast you want to move.
The beauty of backstroke is that you only need to concentrate on your arm and leg movements.
There is no breathing technique to worry about because your face is always above the water.
Benefits of Backstroke
 Swimming backstroke will burn approximately 250 calories in 30 minutes. The pros and
cons to swim strokes can often depend on what you are looking to get out of your time in
the water. Backstroke offers plenty of benefits distinct from other strokes. For example,
backstroke can help improve your posture since your muscles need to work to keep your
back straight in the water. It can also help improve your hip flexibility. Just like other
swimming strokes, it will also work your arm, leg and core muscles.
 The position of your head is one small downside of backstroke to consider. Since your
line of sight is directed upwards, rather than in front of you, some people feel slightly
nervous not being able to see where they are going in the water. You can overcome this
by counting how many strokes it takes to complete a lap.
Click me!! https://www.youtube.com/watch?v=MrFt6JHii8w
Sidestroke Technique
Just like the name suggests, you

will swim this stroke on your side.
Begin by positioning your body on
one side in the water. Stretch the
arm beneath that side of your
body forward in the water. The
arm on top will rest on top of your horizontally positioned body. Rest your head on the arm
stretched out straight in front of you. Your head will not move from this position the entire time
you swim sidestroke. Since your face does not enter the water, you will not have to worry about
your breathing technique.
Both of your arms will move during sidestroke. The arm stretched out in front of you is referred
to as your lead arm. Your lead arm and the arm resting on the side of your body will both sweep
downwards through the water, bent at the elbow. Your hands will come toward one another in
front of your chest and then sweep upwards back to the straight, starting position.
During sidestroke, most of your forward momentum will come from your legs. You will move
your legs using a scissor kick, which means your legs move back and forth beneath the water in
an alternating motion. As you kick, your arms will move toward one another and then back to a
straight position.
Benefits of Sidestroke
You can burn more than 200 calories swimming sidestroke for 30 minutes. While not a
competitive stroke, sidestroke is often used by lifeguards to perform in-water rescues. So,
knowing how to swim sidestroke can come in handy if you are ever in an emergency situation.
You will use your arm and leg muscles to propel you forward, while you will work your core
muscles to maintain a smooth, horizontal position in the water.From purely an exercise
standpoint, sidestroke allows you to keep your face out of the water while working multiple
muscle groups.
Click me!! https://www.youtube.com/watch?v=WN0eGhrfEs0
Butterfly Stroke Technique
The butterfly is named for the way a swimmer's arms move

while swimming this stroke. Your arms arch up and out of
the water together, looking like a pair of wings. Your body is
in the same horizontal position as required by freestyle and
breaststroke. You begin by placing your arms out in front of
you, your thumbs facing down toward the water. Sweep
your arms down and out with your elbows slightly bent.
Your arms should form a Y-shape in front of your body. Pull
your arms back through the water, parallel to your body. Next, you will pull them back up out of
the water and begin the cycle again.
As your arms move through this cycle, your legs will be continuously moving using a technique
known as dolphin kick. During dolphin kick, your legs remain zipped together in one smooth line.
The legs move up and down together, pushing you forward in the water. The heels and soles of
your feet will break the surface of the water as you kick upward. You will kick down as your
arms reenter the water and sweep down.
The breathing technique for butterfly is similar to that of breaststroke. You will use your shoulder
muscles to bob your head up out of the water and back down. You should come up to breathe
as your arms are recovering and preparing to sweep back up again.
Benefits of Butterfly Stroke
The butterfly burns the most calories of any swimming stroke, approximately 450 calories for
every 30 minutes of swimming. This stroke is an excellent option for combining core and upper
body training. During this stroke, you challenge your core muscles to keep your body stable as
your arms and legs move simultaneously. You also work your arm, chest and upper back
muscles to raise both of your arms up out of the water and over your head. Your body's position
during the butterfly also helps improve overall flexibility.
While a fantastic workout, the complicated movements that go into the butterfly can be a
challenge to master. If you are looking for a challenge in the water, the butterfly is the way to go.
Click me!!
https://www.youtube.com/watch?v=H16wDdWw3Cc
Benifits of Swimming
1 – Total Body Workout
Swimming is a great total body workout! When you swim, you engage almost every major
muscle group requiring you to use your arms, legs, core, and focus on balancing. Swimming
regularly will improve your strength, tones muscle, enhances fitness, and increases your
metabolism.
 Water is 800x more dense than air.
 Increases your heart rate without putting stress on your body.
2 – Cardiovascular Fitness
Swimming is the best form of low impact cardiovascular fitness!
Cardiovascular exercise involves the heart, lungs, and circulatory system. Any type of aerobic
activity like swimming, biking, running will improve your cardiovascular fitness. This is an
awesome way to stay in shape and improve your wellbeing for a lifetime!
3 – Lifelong Fitness
Swimming is a unique sport because it truly is suitable for all ages and fitness levels. Some
types of exercise can be challenging or impossible to complete for people of different ages and
skill levels.
Swimming allows you to go at your own pace and is inviting for newcomers. It really is the only
sport you can do from cradle to grave.
4 – Great For People With Injuries
Swimming is a low-impact activity so if you have an injury or a condition like arthritis, it’s an
awesome way to exercise. The water gently supports muscles, so it’s like being in zero gravity
with the added benefit of the water’s resistance for fitness.
Swimming regularly will help you build muscles and improve your endurance, which will help
you to prevent injury, too!
5 – Great For People With Disabilities
For people with a physical disability like multiple sclerosis (MS), the water is a great way to
exercise. There are many physically disabled athletes who love to swim, and pools around the
world are improving their facilities to make them more accessible.
Swimming can also be a great exercise for those with mental disabilities, as it helps boost
confidence, and emphasizes focus on body positioning.
6 – Safe During Pregnancy
While pregnant, women very often experience joint and muscle pain due to drastic body
changes and weight gain. Swimming is a wonderful exercise during pregnancy because it is
safe, low-impact, and is easy on the joints because you float in water!
While pregnant you can swim pretty much right up until delivery. Always consult a doctor before
starting any new fitness program.
7 – Swimming Burns Lots of Calories
Swimming can be one of the most challenging workouts (if you want it to be) and as a result,
you can burn a massive amount of calories in the water with a structured workout.
An elite swimmer can burn up to 1,000 calories per hour in the pool. More likely, you’ll burn
anywhere from 300-500 calories per hour of swimming – that depends on your gender, body
weight, and intensity.
8 – Helps Improve Sleep
The more you swim, the better you will sleep! Trials have been conducted with adults who have
insomnia, and they reported improved sleep for those who exercised regularly.
Specifically, swimming is great because it engages your entire body, so it encourages a good
sleep pattern to recover all your muscles.
9 – Boosts Your Mood
Swimming makes you happy! It’s proven that exercise releases endorphins, which improve your
overall mood and happiness. Swimming is also a great way to build a social community, focus
your goal-setting, and improve your confidence.
10 – Manages Stress
Having a tough day? We always recommend going for a swim!
Swimming is a great way to relieve stress and anxiety. It can also redirect any troubling
thoughts, as you’ll be distracted while in the water. You can escape from the world, not talk to
anyone and just be one with the water.
How is Swimming different?

BUOYANCY
In the water your body is buoyant and the impact to the joints during exercise is significantly less
than on land. Depending upon the water depth, your body “weight” is reduced in the pool due to
lessened gravitational forces.
 A body immersed to the neck bears approximately 10% of its body weight.
 A body immersed to the chest bears approximately 25-35% of its body weight.
 A body immersed to the waist bears approximately 50% of its body weight
RESISTANCE
Muscles must work against resistance to become developed and toned. Water provides
substantially more resistance than air, because water is more viscous than air, making each
movement in the pool more challenging to the muscles. Also, muscles typically work in pairs; i.e.
biceps & triceps or quadriceps & hamstrings. When you move your body, or your limbs, through
the water you are always encountering resistance. This helps to provide a more balanced
workout as opposing muscles are involved, unlike on land where you typically need to reposition
the body, or select a separate exercise, to provide adequate stimulation to both muscles of the
pair
COOLING EFFECT
Water cools more efficiently than air, so when exercising in the water the body is able to
eliminate excess heat more effectively. This is not to say that you will not sweat during a
workout in the pool, but water helps prevent overheating and washes away the perspiration as
you exercise. Because the water cools the body quickly, it is imperative that you begin every
workout with a “thermal warm up” designed to elevate the body’s core temperature, warm the
muscles and prepare the joints for the increased workload to come. Even at the recommended
temperature of 83-86 degrees Fahrenheit (28-30 degrees Celsius), a proper warm up is
necessary to prevent injury and provide comfort. NOTE: Special populations and specialty
training may require deviations from this recommended range
HEART RATES
Heart rate responses differ when exercising in the water than when exercising on land.
Typically, aquatic exercisers experience a reduced heart rates response (i.e. lowered pulse
rate), but the water should not be considered less effective. Studies have shown that oxygen
consumption (the true measure of the cardiovascular benefits) is comparable to a similar
program on land, although the heart rate response is lower. Several factors, some of which
have been previously mentioned, influence the exercising heart rate when submerged in the
water to mid-chest: Lessened gravity allows a more efficient return of blood to the heart from the
extremities. The cooling effect of water reduces the workload on the heart. (One function of the
heart is to keep the body cool during sustained exercise.) Hydrostatic pressure, the pressure
that the water exerts on the body while submerged, assists in blood flow and improves the
exchange of oxygen into the blood.
HOW DOES WATER EXERCISE COMPARE TO LAND EXERCISE IN REGARDS TO

CALORIE BURNING?
As on land, there are several variables that affect caloric consumption during vertical water
exercise. Variables include:
 Water depth in which the person is exercising. Speed of movement through the water.
 Amount of force applied (how “hard” you work) to movements. Length of the person’s
limbs.
 Environmental factors such as water temperature, air temperature, humidity, etc.
On land, weight bearing is a primary factor for increasing calorie consumption, but in the water
it appears that using the water’s resistance is more of a factor. Based upon the finding of a
study that compared energy expenditure (calories burned) for upper and lower body exercises
performed in the water and out of the water (Cassedy 1992), one can estimate that combining
upper and lower body movements in the pool would expend somewhere between 400 and 500
calories in a one hour class. This is comparable to running or walking at 10-11 minutes per mile
When is the best time to swim?
What does science say about when is the best time to go swimming?
most studies claim that the best time for swimming is early in the evening because the
temperature of your muscles are at their peak. This means that your body’s metabolic process
is higher and the energy metabolism of the muscles is also higher. To put it in simpler terms,
your muscles will get the most out of swimming during this time of day.
This means your body’s metabolic process is higher and the energy metabolism of the muscles
is higher.
Swimming in the Morning

Advantages
A few advantages of going swimming in the morning are:
 It gives you energy for the rest of your day. Kicking off your day with a nice morning
swim will help get your energy levels up for the long day ahead.
 Testosterone levels are higher in the morning. A higher testosterone level means it’s
easier to keep up the pace during your morning swim.
 Starts the day off peacefully. Spending your morning swimming is a peaceful way to
start the day off right. If you don’t have a pool and have to use a public one, there will
probably be less of a crowd in the morning time too!
 You get done early. Completing a morning swim means you don’t have to wait the rest
of the day to get your workout in.
 Less chance of sunburn. Nobody enjoys getting a sunburn! Swimming in the morning
is a great way to avoid those high UV rays that come out in the afternoon.
Disadvantages
While swimming in the morning has advantages, it has disadvantages too. A few to take into
account are:
 Water might be colder. There’s a good chance the water temperature will be cooler in
the morning because the sun hasn’t been out to warm it up.
 Reduced visibility. Light conditions aren’t as great in the morning time, and there’s a
possibility fog can set in. These are important factors to take into consideration because
it can make it more difficult and dangerous when trying to swim.
 Your body isn’t at 100%. If you swim in the morning, keep in mind that your body isn’t
fully awake like it would be in the afternoon or evening.
 Less chance of lifeguards on duty. Depending on where you go swimming, there may
not be lifeguards on duty early in the morning.
Swimming in the afternoon

Advantages of swimming in the afternoon are:
 Warmer water. Once afternoon time rolls around, the water should be warm and ready
for you! Be mindful that it isn’t too hot, so you don’t risk becoming dehydrated or
overheating.
 Your muscles are warm. Already having been through your morning routine, it has
helped to warm your body up. This means you might only need a light warm-up before
you begin your workout.
 Stress relief. Many people find that swimming in the afternoon is a great way to relieve
stress, especially if it’s been a hectic morning.
Disadvantages
Disadvantages of swimming in the afternoon include:
 Higher risk of sunburn. The sun’s rays are at their peak in the afternoon, which means
there’s more risk of getting sunburned.
 More crowds to fight. Swimming in the afternoon means the crowds will be larger. If
you’re a social swimmer, then this may not bother you! However, if you’re wanting to
exercise, then afternoon may not be the best time to swim.
 More risk. It’s hotter than in the morning or in the evening, which means you have a
higher risk of dehydration or overheating.
Swimming in the Evening

Advantages
Advantages of swimming during the evening include:
 No risk of sunburn. There’s no risk of sunburn if the sun has already gone down, which
means you’re less likely to get burned. This also lessens your chances of skin
cancer because of less exposure to UV lights.
 Muscles are at peak performance. Once you reach the end of the day, your body has
spent several hours stretching and warming up which makes your workout more
effective.
 Longer recovery time. When you go for an evening swim, your body gets a longer time
to recover rather than going straight from swimming to work or running errands.
Disadvantages
Disadvantages of swimming at night are:
 It’s darker out. Swimming in the dark can be very dangerous, especially in an open
body of water. If you do plan to go swimming in the evening, try to go to an indoor pool.
 Less chance of lifeguards on duty. Everywhere is different, but many places do not
have lifeguards on duty during the evening.
Swimming Injuries: Tips, Prevention, and Treatment

Swimmers are well versed in early morning practices, team workouts, and living healthy
lifestyles. What many may not know is that swimming with poor stroke mechanics or decreased
flexibility and strength may cause an overuse injury.
By taking part in a strength training and stretching program, young swimmers can help
improve their muscular and cardiovascular endurance, leading to better and more
consistent stroke mechanics.
Common Swimming Injuries
 Neck and shoulder injuries are among the most common injuries that swimmers face.
 Neck and shoulder injuries from swimming include:
 Irritation and inflammation in the shoulders
 Rotator cuff tendonitis or tears
 Shoulder impingement syndrome, which is a result of pressure on the rotator cuff
muscles from part of the shoulder blade when the arm is lifted overhead
 Tears in the cartilage around the shoulder socket
 Neck and low back pain
 Bicep tendonitis
Swimmers might also experience knee injuries. Stress on the knees can result in pain under
or around the kneecap or at the inside of the knee.
Swimmers who experience pain or soreness for more than 48 hours should seek medical
attention. The experts at UPMC Sports Medicine can work with you to evaluate and treat most
common swimming injuries to help prevent more serious long-term effects.
Causes of swimming injuries
 Overtraining
 Not enough rest periods
 Poor stroke mechanics
 Poor breathing technique
 Poor flexibility or range of motion
 Decreased rotator cuff or shoulder blade (scapular muscle) strength
 Poor core strength or stability
 Decreased hip muscle strength
Treating Swimming Injuries
The best ways to prevent injuries are to warm up properly before swimming
Strength training should focus on:
 Rotator cuff and scapular muscles to improve stability of the shoulders

 Quadriceps (thigh muscles) and hip muscles to improve the kick, specifically for the
breaststroke
 Abdominal muscles and core
Using pull-buoys or paddles for gradual resistance in the water also provides sport-specific
strengthening.
Preventing Swimming Injuries: Tips for Improving Stroke Mechanics
It's important to gradually increase the intensity and length of swims to avoid overtraining. Allow
the body proper rest periods between competitions and training sessions.
Below we've outlined the swim stroke techniques for each stroke to help prevent common
swimming injuries.
Freestyle stroke
 When breathing, keep the head in line with the body to avoid neck pain or numbness
and tingling in the arms.
 Rotate the body toward the breathing side to avoid turning the neck too far and over-
reaching with the arms.
 Breathe equally to both sides to prevent excess stress on one side of the neck.
Backstroke
 Weak muscles in the front of the neck will tire more quickly than strong ones, resulting in
neck soreness with increased laps.
 Swimmers just starting to swim this stroke should gradually increase both distance and
intensity.
 Rotating the body properly with each stroke also will help decrease stress on the neck
and shoulders.
Breaststroke
 Keep the head in line with the body to avoid increased stress on the neck.
 Strong thigh and hip muscles will make for a stronger kick and a faster swim.
 Leg strength will also help decrease the stress and strain placed on the knees as
swimming distance increases.
Butterfly
 Proper timing of this stroke decreases the possibility of neck, shoulder, or back pain.
 Focusing on a strong kick and upper body will aid in body position, as well as breathing.
First Aid Safety For Water Activities and Swimming Pools. Could you tell the difference
between an active swimmer and one who is in distress?
Because many water based emergencies happen quickly and without a lot of noise, an
important skill is knowing how to recognise an emergency. A drowning victim or a distressed
swimmer needs immediate help.
Active drowning victims are often vertical in the water trying to press their arms downwards at
the side. This instinct does not move them forward or help them to tread water but is an attempt
by them to keep the head above the surface of the water.
Whereas, a passive drowning victim is usually motionless in the water and often floating face
down. A common mistake is to assume that a swimmer in distress is joking or playing around.
Responding to Aquatic Emergency
Using the right rescue equipment
 If someone is missing or cannot be accounted for, check the water first
 Reach or throw... do not go!
 Know how and when to activate the local emergency medical services
 Enroll in a water safety first aid and CPR course to be prepared and to know what to do
It's important to have access to the right reaching and throwing equipment. Examples include
ring buoys and reaching poles, or you can use make-shift equipment such as a rope or a broom.
If you plan to be near or in the water using water crafts, always use life jackets which should
also be the proper size for each person and in good condition.
Be certain to have a mobile phone handy or have access to a nearby phone to ensure that
someone can quickly call the local Emergency Medical Services in a real emergency. Try to
carry a well-stocked first aid kit and ensure that you know how to use the equipment and that
expiration dates have not passed.

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Republic of the Philippines

MARINDUQUE STATE COLLEGE

Basic Skills in Swimming

What equipment do I need for swimming?

Swimsuit - You'll need a swimsuit unless you plan on skinny-dipping! Like

Flotation devices and other equipment

Kickboards - Kickboards are devices made of foam or other materials

Freestyle Stroke Technique

Freestyle is also known as the front crawl. When

Benefits of Freestyle Stroke

The best swimming stroke is a matter of opinion. If you are

You can think of backstroke as almost the mirror image of

Click me!! https://www.youtube.com/watch?v=MrFt6JHii8w

Just like the name suggests, you

Click me!! https://www.youtube.com/watch?v=WN0eGhrfEs0

Butterfly Stroke Technique

The butterfly is named for the way a swimmer's arms move

Benefits of Butterfly Stroke

 Water is 800x more dense than air.

 Increases your heart rate without putting stress on your body.

Swimming is the best form of low impact cardiovascular fitness!

4 – Great For People With Injuries

5 – Great For People With Disabilities

6 – Safe During Pregnancy

7 – Swimming Burns Lots of Calories

8 – Helps Improve Sleep

9 – Boosts Your Mood

Having a tough day? We always recommend going for a swim!

How is Swimming different?

HOW DOES WATER EXERCISE COMPARE TO LAND EXERCISE IN REGARDS TO

When is the best time to swim?

Swimming in the Morning

A few advantages of going swimming in the morning are:

Swimming in the afternoon

Disadvantages of swimming in the afternoon include:

Swimming in the Evening

Advantages of swimming during the evening include:

Disadvantages of swimming at night are:

Swimming Injuries: Tips, Prevention, and Treatment

Common Swimming Injuries

Causes of swimming injuries

Treating Swimming Injuries

Strength training should focus on:

 Rotator cuff and scapular muscles to improve stability of the shoulders

Preventing Swimming Injuries: Tips for Improving Stroke Mechanics

Responding to Aquatic Emergency

Using the right rescue equipment

 If someone is missing or cannot be accounted for, check the water first

 Reach or throw... do not go!

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