ILOILO DOCTORS’ COLLGE
West Avenue, Molo, Iloilo City
P.E 103
INDIVIDUAL AND DUAL SPORTS
(SWIMMING)
OBJECTIVES:
1. Recognize the value of learning how to swim.
2. Know the basic techniques of swimming.
3. Learn the basic essential skills in swimming.
4. Practice the different techniques and skills required of each different strokes
or styles in swimming
SWIMMING - is an act of progressing or propelling oneself through the water by
rhythmic motions of arms and legs of fins, legs, etc.
HISTORY:
Swimming as a sport goes back only to the beginning of the 19th century. By 1437 there
were six swimming pools in London. The popularity of the sport continued to grow and in 1869
the formation of the amateur swimming association of the Great Britain was the first important
step toward organized swimming competition.
The Greeks and Romance, both physically achieve people living in maritime countries found
swimming a valuable skill in military service and a healthful form of recreation in times of peace.
Capt. Matthew Webb of England the first man to swim the England channel used to breaststroke
when he accomplished the feat in August 1895.
The start of organized competitive swimming was signaled by the formation in 1862 of the
Associated Metropolitan Swimming Clubs of London. The world governing body for the sport. The
Federation Internationale de Natation Amateur or International Swimming Federation (FINA) was
formed in London in1908. It is composed of all the A.A.U which operated in conjunction with the
National Collegiate Athletic Association (NCAA).
PRECAUTIONARY MEASURE BEFORE SWIMMING:
1. Tag along a companion.
2. Survey the swimming area before taking a dip.
3. Strong current should be avoided.
4. Don’t swim after a hearty meal.
- The best swimming hours and the safest are the first two 6-8 hours in the morning
and the hours in the afternoon 3 to 5.
5. On the very hot days, bathing should be avoided at noon.
- Because exposure of the body and the head to the rays of sun and the glare of the
light from the water may cause headache.
VALUES OF SWIMMING:
1. It helps develop or maintains organic strength and vigor.
2. Increases movement within the joints.
3. Improves circulation
4. Promotes deeper breathing.
5. Improves control of the body movement.
6. Produces the feeling of relaxation and the desire to sleep.
7. Promotes better elimination
8. Increase appetite
FACILITIES AND EQUIPMENTS
a.) Swimming
1. Swim suit/trunk
2. Swimming cap
3. Towel
4. Goggles
5. Soap, shampoo, oil, powder, cologne
6. Comb/brush
7. Slippers
b.) Swimming pool
1. Bamboo poles 8. Shower room
2. Ropes 9. Foot bath
3. Shallow water markers 10. Vacuum cleaner
4. Ring buoys 11. Diving board
5. Rails 12. Stairs
6. Grip 13. Pull buoy
7. Lockers 14. Kick board
RULES OF POOL USE:
1. Shower thoroughly with soap preferably before a swim suit
2. Remove all jewelry accessories before entering the pool area.
3. Wash first your feet in the foot bath before entering the pool area.
4. Use designated place for personal necessities.
5. Eating is not allowed around the pool area.
6. Running around the pool is prohibited unless it is specified by the instructor.
7. Street shoes and clothes not be worn on the pool deck.
8. Persons with infectious disease like cold, sore eyes and athletes foot or cuts are not
permitted to swim
9. Shower after leaving pool and rinse swim suit thoroughly.
10. Girls who have their monthly period are not permitted to swim.
11. Leave first your slippers or shoe before stepping the pool deck.
12. Avoid spitting and urinating inside the pool area.
KINDS OF FLOATING:
1. Prone Float (Pron)
Submerge the face,
extend the arms forward
Oth BBB
and the legs backward
hands are down fingers
close together and slightly
pointed to recover bring aaaaame
.
the knees to the chest
and extend the legs
towards the bottom.
Remember that in floating
you must relax your body
mtg oma
at the same you can
balance your body.
2. Back Float
Submerge the shoulders
and raise the arms to the
side palms up. The head is
back and the ears in the
water. Push off gently from
the bottom and raise the
legs. To recover the knees
are bent towards the chest
as the hands scoop down
and forward. The value of
learning this float is that, it
can be done for a very long
time because breathing is
as normal as if laying on a
bed.
3. Turtle Float
Submerge the face,
raise the knees and
encircle the knees. To
recovers standing
position. The legs are
extended the raise to
upright position .
4. Jellyfish Float
Slowly submerge
the face reach for the
ankles and grasped
position, the ankles
are slowly released
and face is lifted from
the water. [Link]#t7BlllllllggE
SWIMMING STROKES:
1. Crawl or Free Style Strokes
This stroke is an efficient graceful stroke using a flutter kick an overhead arm, combined with
rhythmical breathing. The body is in a prone position with face submerged to surface of the water below
the hair line. The arms are attended overhead above the shoulders. The left arm push firmly with a bent
elbows to press the water down towards the body.
FLUTTER KICK - is use for the crawl. The legs are extended to the toes are pointed slightly
towards each other on the pigeon toed position the legs do not bend such at the knee, there is
minimal splashing the right legs pushes downward from the hip and shipped back to the extended
position. As the right legs shape upward, the left leg drope.
To Breath: the head is turned while opposite arm is move downward adding position. A quick
bite of air is taken through the mouth then the head turns back into the water exaltation takes
place.
2. Breast Stroke
The best stroke was the first competitive stroke and many refinements have been made
since it was used, the body is extended with the arms beyond. The head several inches below
the water with the thumbs together the palm down. In this stroke movements starts as the
palms turn outward to pull towards the chest. The hands lead inward the chest with the
elbows coming close to the sides. As the fingers meet beneath the chin with palms down, the
arms extended forward is the starting position.
a.) Breathing is done by lifting the upper body raising the face above the water as the areas
press back the water. A quick bite of air is taken before submerging the face in the breath
stroke, it is important not to put the face too below the surface of the water.
3. Butterfly Stroke
This stroke is done in prone position. It requires a deal of strength but it is considered the
most graceful stroke. Both areas are brought simultaneously over the shoulder then brought
backward simultaneously. The arms are cupped with the face downward. As the arm moves
down side should level the palm turn and press backward towards the thigh next the area lift
out off the water upper arms leads with the elbows relaxed. The hands circle toward forward
until they slide into the water in front the shoulder.
4. Back Stroke
This stroke is performed with the swimmer
supine (lying on his or her back) with arms
and legs extended. The waterline should be at
ear level, while the head is tilted slightly
forward.
5. Breast Stroke
In this stroke, the swimmer body is in a prone position, lying on the stomach,
with arms extended forward and legs backward. Usually the swimmers head is in a
forward position as the waterline is maintained at the same level as the eyes.
6. Butterfly BREAST STROKE
This stroke begins with the swimmers body in an extended
prone position. Both arms are forward and more
simultaneously during the stroke.
7. Free Style
The stroke begins with the body out stretched in a prone
position. The waterline is about level of the forehead.
KINDS OF GLIDING:
Pushing and Gliding *Glide - to flow
Later, the activities of pushing and gliding should be introduce so that the child may
experience movement through the water in the desired horizontal position.
a) Front Glide
Starting from standing position with one foot slightly in front of the other, arms
extended forward and shoulder submerged lean forward and push along the surface into
glide. The head should be kept in line with the body, so that the top of the head is at
water level. To increase the assistance, start with the back against the poolside one
foot platted firmly on the wall of the pool to side a strong thoust.
b) Back Glide
From a standing position with one foot slightly to the rear of the other lower body
until the shoulders should submerged, keeping the arms outspread to assist balance.
Then lean the back backwards and at the same time push into a glide with the back of
the head resting in the water and bring the arms to the sides.
To obtain greater distance, a start can be made with the hands grasping the rail or
poolside and the feet placed firmly against the wall of the pool with the knees just
submerged. By releasing the hands from the poolside and thrusting strongly with legs, a
gliding position, in which the body should remain horizontal, can be attained. Later, in
order to aim more streamlining and greater distance, the push can be made the arms
extending beyond the head and the hands together.
Both of the above should be used when practicing the regaining of the standing
position so that when later attempts are made to swim on the front or the back a
return to the standing position can be made with complete confidence.