Physical Education 3 NAME: ________________________________________ COURSE & SECTION: ____________________________ CLASS SCHEDULE: ____________________________ CAREN MAE A. ACEDERA, LPT Subject Teacher @carenmaeacederagmail.com uepllaoangcampus2000@gmail.com LEARNING OUTCOMES At the end of the module, students should be able to: 1. Identify the various rules for pool use. 2. Appreciate the values in swimming. 3. Understand the different benefits of swimming. 4. Learnthe different skills and techniques in swimming. 5. for swimming; INTRODUCTION Swimming is for everyone no matter what age or level of fitness do they have. People of all ages considers’ swimming as both a form of exercise and recreation as it gives positive aspects to the human body. There is more about swimming that everyone must know about, and as we go through this another chapter, learners are expected to: understand better the following rules for pool use, the values in swimming, its benefits and most importantly to support learners in acquiring the practical skills and techniques needed in this subject. RULES FOR POOL USE 1. Shower thoroughly with soap preferably before donning suit. 2. Remove all jewelry and accessories. 3. Wear appropriate suit. Pants, shorts with zipper or buttons are not advisable to wear in swimming. 4. Walk through the foot bath before entering pool area. 5. Use designated places for personal necessities. 6. No eating is allowed around the pool area. 7. Running around the pool is prohibited unless specified by the instructor. 8. Street shoes and clothes should not be worn on the pool deck. 9. Persons with infectious diseases like colds, sore eyes, and athlete’s foot or cuts are not permitted to swim. 10. Shower after leaving pool and rinse swimming suit thoroughly. VALUES IN SWIMMING 1. Competitive Values – Some people who enjoys swimming want to take it to competitive level. This can provide the health benefits of a vigorous workout as well as the fun and thrill of competition. The main strokes used in competitive swimming are breaststroke, freestyle, backstroke and butterfly. The distances swum in the competition swimming can vary from 50 meters in a pool to much further distances in open water. 2. Therapeutic Values – The brilliance of swimming or aquatic therapy is that you are able to benefit from the inherent properties of water such as buoyancy, resistance, and hydrostatic pressure to work on things such as strengthening, balance, and even functional skills, while providing a unique environment that kids (and adults) can have fun in. 3. Recreational Values – Swimming is a great recreational activity for people of all ages. Recreational swimming can provide you with 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. 4. Physiological Values – In healthy children and adolescents, swimming just once may reduce the body’s ability to respond to oxidative stress (which can cause cell damage), however, repeated swim training may actually improve the body’s defenses against oxidative stress. 5. Safety Values – (Personal Safety) An obvious reason for learning how to swim is to acquire the ability to survive in water. At one time or another, you are bound to find yourself in or near water, whether you’re on a cruise, boating trip, fishing or lounging on a pool with friends. If the water is deeper than your height, and you find yourself in it, knowing how to swim could save your life. (Rescuing Others) If you know how to swim, you might have a chance of saving someone close to you. • • • • • • • • • • BENEFITS OF SWIMMING Keeps your heart rate up but takes some of the impact stress off your body. Builds endurance, muscle strength and cardiovascular fitness. Helps maintain a healthy weight, healthy heart and lungs. Tones muscles and builds strength. Provides an all-over workout, as nearly all of your muscles are used during swimming. Providing good low-impact therapy for some injuries and conditions. Improve flexibility. Improve coordination, balance and good posture. Alleviating stress. Relaxing and peaceful exercise. SKILLS AND TECHNIQUES A. Adjustment Skills for a Non-Swimmer 1. Entering the Water Before entering any swimming pool, it is important to establish which end of the pool is deep and which is the shallow end. Most pools have the appropriate signs up the clearly show which end it which. Most will also state the depth of the water at the end. If you are unable to establish the water depth at your chosen point of entry, then ask the life guard on duty. Some swimming pools have no deep or shallow end, but instead are the same depth throughout. If this is the case, it is still important to find out how deep it actually is so that you can get an idea of where the water will come up to once you are in. Methods of Entering the Pool: • Using the Poolside Steps – This is the best entry for the nervous nonswimmer. Check the depth of the water first to ensure you can stand on the pool floor once you have fully entered the water. Enter by holding on to the rails with both hands and stepping down one step at a time. This is the safe a gradual entry that allows you to take your time. Some pools have steps into the pool underwater that start at deck level. These are the safest and easiest entry point as they allow a slow and gradual entry. • The Sitting Swivel Entry – This entry works best on deck-level swimming pools. Once again ensure the water depth is shallow enough to be able to stand on the pool floor before entering. From a sitting position, with legs in the water, place both of your hands to one side and then turn your back on the water. Then lower yourself gradually into the water, keeping hold of the poolside at all times. • Jumping Pool Entry – A jumping entry into the swimming pool is usually appropriate for the confident swimmer. Non swimmers and those with a fear of swimming in deep water are unlikely to be confident enough to jump into the water unaided. Confident non-swimmer might jump into the pool, but should do so wearing appropriate buoyancy aids. Before using a jumping entry, you should consider the depth of the water compared to your own height. Start with toes over the edge of the poolside to get a grip, jump away from the poolside and bend the knees on landing. 2. Submerging The more relaxed you are in the water; the less oxygen is used by our body and the length of the time spent underwater increases. The ability to submerge the face is arguably the most important stages when learning to swim, particularly when overcoming a fear of water. Some beginners arrive with this ability built in and only need to be taught how to breath whilst swimming. For others it will be one of the most terrifying tasks you face. Three Stages of Going Underwater: • Getting the face wet – Blowing bubbles on the water surface or blowing an object along as you swim. You can either blow gently or blow with force. Cupping water into your hands and throwing in onto your face. Remember to hold your breath as you do, so as not to get water up your nose. • Partially submerging the face – For the next stage of mastering going underwater, you need to learn how to hold your breath by “breathing in and holding it all in”. Some will be able to do this easily, others will learn by trial and error as you partially submerge your face and realize you are not able to breath underwater. These practices are best performed with an assistant in the water holding the object for you. This may also help enhance your confidence with someone in the water with you. • Total Submersion and Swimming Underwater – By this stage, breath holding should be more accomplished and you should begin to relax more as you submerge. Eventually swimming underwater becomes a natural progression. Progression from this stage is to incorporate face submerging, either partially or completely whilst swimming various strokes and even retrieving objects from the pool floor during lengths or widths. 3. Breathing Proper breathing technique for novice swimmers is often 90% of the challenge when learning how to swim. Since swimming is a full-body, coordinated effort we need to find proper time to get oxygen to our working muscles and cardiovascular system. A proper breathing patterns occurs as part of your long axis of rotation. • Blowing bubbles – Blowing bubbles as you exhale is the best way to develop a proper breathing pattern. Standing at one end of the pool, place your face in the water and count to 5 and pivot your head to the right or left side, whichever your preference. Do this about 5-6 times. Remember to inhale through your mouth and exhale through both your nose and mouth. As you are standing with your head in the water, practice and focus on the control you have with a relaxed, full breath into your system. Be patient – swimming takes practice as doe learning how to control and develop breathing pattern. • Head turns – As your body rotates forward movement, you should need to turn your head only slightly to get a full comfortable breath. Each time your head returns back to the water, exhale completely. As you head rotates for a breath, there should be a full and smooth inhale. The shorter the breath, the quicker you will put yourself into oxygen deprivation. • Practice makes breathing easy – Learning proper breathing patterns will be your biggest challenge for a more efficient swim pattern in the water. Be patient. Practice! It takes time to build proper technique and efficiency. Make sure your breathing is smooth and fluid with each stroke you take. Remember, you can only get better. BREATHING DRILLS: • Single-side breathing – breathing on the same side • Bilateral breathing – turning alternately to the right side, and then to the left, for a breath of fresh air. • Hypoxic breathing – increase your breathing pattern every four, five, or six strokes instead of alternating as you would with bilateral breathing. This should be done in 25’s or 50’s as speed of work in your swim workout. 4. Bobbing Is rhythmic breathing while bouncing up and down in the water. Rhythmic breathing is essential when learning formal swimming strokes. It’s best to learn this skill in chest-deep water. Take a deep breath in through your mouth then squat down submerge your whole head. Exhale slowly through your mouth or nose then come right back up for more air. Repeat this sequence three or four times rhythmically. 5. Moving in the water Treading water is the first thing everyone should learn before swimming, but unfortunately, many people learn the wrong technique and it ends up taking a lot of energy to stay afloat. • • Moving in the surface of the water - get yourself into a standing position in a pool where your feet can touch the bottom. Begin by placing your head in the water by making movements with your arms and legs. Open your eyes under the water, preferably while wearing suitable googles. This will let you see that you are moving forwards in the water. Moving under the surface – to go deeper in the pool to swim under the surface, you’ll need to perform a duck dive: enter the water arms first, followed by the head and the chest, as vertically as possible. Now try to move forward a few meters close to the bottom of the pool using hands and your feet. B. Basic Essential Skills • Arm Action – 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 stroke uses different body positioning, breathing techniques and arm techniques and arm movements. Training with a qualified swimming coach is the best way to learn the various strokes. • Leg Action – 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 device 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. • Rhythm Breathing – Breathing is often difficult for novice swimmers. With water all around, having some water enter the nose and 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 friend or 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. FLOATING POSITIONS BACK FLOAT TURTLE FLOAT PRONE OR FRONT FLOAT JELLYFISH FLOAT THE BASIC KICKS Swimmers use four types of kicks 1. The flutter kick is the most popular kick and the easiest for swimmers to learn. The power to do the kick should come from the upper leg. The legs are alternately moved up and down with a slightly relaxed bend at the knees. The propulsion comes from the feet as if kicking mud off the toes. 2. The breaststroke kick begins with your legs fully extended and the toes pointed to the rear. By bending your knees, you bring your heels toward your hips just under the surface of the water. As your feet near the hips, turn your ankles so the toes point outward. Then, without pause, push your feet outward and backward, squeezing your legs together until the toes again point to the rear. 3. The dolphin kick resembles the flutter kick. But in the dolphin kick, you move both of your legs up and down at the same time and keep more bend in your knees. 4. The scissors kick begins with your body turned to either side. Your legs are together and the toes pointed back. Draw your knees up and then spread your legs wide apart like the open blades of a scissors, moving your top leg forward from the hip. Then snap both legs together to their original position. THE BASIC STROKES 1. The front crawl is the fastest and most popular stroke. You move your arms in a steady, circular motion in combination with the flutter kick. One hand reaches forward above the water while the other pulls beneath the water. You breathe by turning your head to one side just as the hand on that side passes your leg. You inhale through the mouth. You exhale through the mouth or nose while keeping your face in the water. 2. The backstroke, or back crawl, is performed as you lie on your back. It is a restful stroke because your face is always out of the water and breathing is easy. As in the front crawl, each arm alternately moves in a steady, circular motion in and out of the water while your legs do the flutter kick. 3. The breaststroke is another restful stroke. It is done in combination with the breaststroke kick. You begin with your face in the water, arms and legs fully extended, and the palms facing outward. You then sweep out your arms as your hands push downward and outward. The hands continue to circle and come together under the chin. As the hands begin to push down, you lift your head for a breath. Finally, you again extend your arms and legs and glide forward. You then repeat the sequence. You make a breaststroke kick at the end of the stroke as your arms extend for the glide. 4. The butterfly is a difficult stroke to learn, but it is smooth and graceful if performed correctly. In this stroke, you swing both arms forward above the water and then pull them down and back to your legs. As your arms start to move toward your legs, you lift your head forward and take a breath. Then you dip your head into the water and exhale as your arms move forward again. You make two dolphin kicks during each complete stroke, one as your hands enter the water and the other as your arms pass under your body. 5. The sidestroke is done on your side; whichever side is more comfortable. Your head rests on your lower arm, which is extended ahead with the palm turned downward. The top arm is at your side. The palm of the lower hand presses down in the water until it is beneath the shoulder. At the same time, the top hand slides up to meet the lower hand. The legs do a scissors kick while the lower arm returns to an extended position and the palm of the upper hand pushes toward the feet. You then glide forward before repeating the sequence. 6. Other strokes. Swimmers use a number of other strokes besides the basic five. The most important include the dog paddle and the elementary backstroke. To perform the dog paddle, cup your hands and rotate them in a circular motion underwater, with one hand forward when the other one is back. You do a flutter kick with the dog paddle. Your head remains out of the water throughout the stroke. The elementary backstroke, like the regular backstroke, is performed on your back. You bring your hands up along the sides of your body to your shoulders. Next you turn out the hands and stretch the fingers outward. Then you push your hands down and glide. Swimmers do the breaststroke kick with this stroke. SWIMMING AS A SPORT The Federation Internationale de Natation (FINA) governs international swimming and other water sports at the amateur level. FINA consists of national associations from about 160 countries. These associations include USA Swimming, the Aquatic Federation of Canada, Australian Swimming, and the Amateur Swimming Federation of Great Britain. Kinds of races. Swimmers participate in five kinds of races freestyle, breaststroke, backstroke, butterfly, and individual medley. In a freestyle race, a swimmer may choose any stroke. But swimmers always use the front crawl because it is the fastest stroke. In the individual medley, athletes swim an equal distance of each of four strokes. In order, the strokes are the (1) butterfly, (2) backstroke, (3) breaststroke, and (4) front crawl. In national and international meets, individual freestyle races are held at distances of 100, 200, 400, 800, and 1,500 meters. Breaststroke, backstroke, and butterfly events are 100 and 200 meters long. The individual medley covers 200 and 400 meters. Open water races-held in rivers, lakes, or oceans-cover 25 kilometers (15.5 miles) in international competition and 5, 10, or 15 kilometers (3.1, 6.2, or 9.3 miles) in national races. Team relays are among the most exciting swimming races. A team consists of four swimmers, each of whom swims an equal distance. Men's and women's teams participate in a 400-meter freestyle relay, a 400-meter medley relay, and an 800-meter freestyle relay. In the medley relay, each member of the team swims a different stroke for 100 meters in the following order: (1) backstroke, (2) breaststroke, (3) butterfly, and (4) front crawl. Swim meets are held at various levels of competition, from local to international. So many swimmers participate in competitive swimming that qualifying times are established for large meets. To qualify for an event, a swimmer must at least equal the qualifying time for that race. Large meets have several officials. The chief official is the referee. The referee supervises the other officials and makes sure that the swimmers follow regulations. Each swimmer in a race is assigned a lane. The swimmers with the fastest qualifying times get the center lanes, and the slowest swimmers receive the outside lanes. The race begins at the sound of the starter's gun or horn. During the race, lane judges watch each swimmer's strokes and the turns at the end of the pool. An illegal stroke or turn disqualifies a swimmer. In many meets, an electronic timing and judging system determines the order of finish and each swimmer's time to 1/100 of a second. The system begins automatically at the starter's signal. It records the time for each swimmer as the swimmer's hand touches a plate attached to the end of the pool. Starts and turns. A swimmer's performance in a race partly depends on the skill used in starting the race and in turning at the end of each lap. At the start of a freestyle, breaststroke, or butterfly race, a swimmer gains time by diving as far as possible through the air before hitting the water. In these races, swimmers dive off a raised starting platform. In backstroke events, they begin in the water with their back to the lane. They hold onto a starting block attached to the end of the pool. At the starting signal, with their back slightly arched, the swimmers use both feet to push off from the pool's end as forcibly as possible. Fast turns also save a swimmer time. Freestyle and backstroke swimmers use the flip, or somersault, turn. In this turn, they make an underwater somersault to reverse their direction after touching the end of the pool. Breaststroke and butterfly swimmers use an open turn, in which they keep their head above the water while reversing their direction. Training. Most young people interested in competitive swimming begin by racing against swimmers in their own age group. In the United States, United States Swimming has established an age-group program for young swimmers. This program divides swimmers into four groups: (1) age 10 and under; (2) ages 11 and 12; (3) ages 13 and 14; and (4) ages 15 to 18. Most swimmers in age-group programs work out once or twice a day for five or six days each week. Their training includes land and water exercises to increase endurance, speed, and strength. They also practice kicks and strokes. WHAT ABOUT TRIATLONS? Triathlons combine swimming, running, and biking into one event. Distances for each event vary with six-mile runs up to full marathons, 25 to 100-mile bike rides, and half-mile Lake, river or pool swims to two-mile ocean swims. In swimming competitions, the officials include: 1. Referee, clerk 6. Time keepers 2. Official scorer 7. Starter 3. Judges at finish 8. Announcer 4. Judges at form 5. Judges of diving 9. Turn and lane inspector General Rules: 1. In a relay swimmer are allowed to swim only one distance. 2. Starting before the firing of the gun is charge a false start. Three false starts disqualify a swimmer. 3. Except in the backstroke, swimmers start behind their starting marks. In the backstroke, the swimmer starts in the water with both hands in contact with the starting mark until the signal is given. 4. A proper turn must be executed otherwise the swimmer is disqualified. A hand touch is not required in free style but in the backstroke the swimmer must touch the end of the pool before starting the body roll. On both the breaststroke and the butterfly stroke a contestant is disqualified if she: a. Fails to touch with hands simultaneously. b. Anticipates the turns by extending one hand out for the turn or by engaging the water with the instep of one foot and the sole of the other as in partial scissors kick. 5. A swimmer finishes the race if she touches the finish mark or passes under a marker. In the breaststroke and butterfly stroke, both hands must touch the finish mark simultaneously. In the free style and the backstroke, the swimmer can touch the finish mark with one hand. 6. In relays, a team is disqualified if a swimmer starts before the incoming swimmer touches the end of the pool. She may continue if she returns and touches the pool edge. 7. General rules in swimming include the following: a. Every competitor executes each stroke one length of the pool. b. The strokes to be executed are selected by the captains or sponsoring groups. c. Strokes are evaluated on rhythm, (coordination), relaxation, power, and form (body position).
