Republic of the Philippines

Department of Education
Regional Office IX, Zamboanga Peninsula

11
Zest for Progress
Z Peal of artnership

HOPE 2
Quarter 3 – Module 5:
SWIMMING

Name of Learner: ___________________________

Grade & Section:
1 ___________________________
1
Name of School: ___________________________
 WHAT I NEED TO KNOW

SOURCE: https://pixabay.com/photos/swimming-swimmer-female-race-78112/

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 life-long
skill that could save your or another’s life. It is never too late to learn to swim. While
swimming is an excellent way to keep fit, most swimming pools cater for all.

In this module you are expected to attain the following objectives:

1. Sets FITT goals based on training principles to achieve and/or maintain HRF;

2. Engages in moderate to vigorous physical activities (MVPAs) for at least 60 minutes most
days of the week in a variety of settings in- and out-of school.

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 WHAT I KNOW
DIRECTIONS: Read each statement carefully. Write TRUE if the statement is
correct and write FALSE if the statement is incorrect.

1. Goggles is used as an eye protector during competitive

swimming.
2. Swimming was discovered first by the Americans.
3. In swimming, both arms and feet are widely used.
4. Equipment such as compressed oxygen tank is required in
competitive swimming.
5. One of the common swimming strokes is freestyle.
6. Wearing the appropriate swimming attire hinders your
swimming performance.
7. One of the basic skills in swimming is floating.
8. Swimming in the pool during leisure time is an example of
competitive swimming.
9. Cardiovascular endurance is an important fitness component in
swimming.
10. Back stroke is the most difficult among all the swimming
strokes.

WHAT’S IN

What are the topics that were discussed in your previous lesson? Which activities from
the previous lesson that you really enjoyed while answering the questions or doing the tasks?
From the topics and activities of the previous lesson, what have you gained and how do you
see the importance of it?

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 WHAT’S NEW

SOURCE: https://americanhistory.si.edu/collections/search/object/nmah_748874

BIG IDEA
The first swimming goggles were made from tortoise shells.

WHAT IS IT

SWIMMING

One of the most popular water sport 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.

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 COMPETITIVE SWIMMING AND RECREATIONAL SWIMMING

COMPETITIVE SWIMMING
Competitive swimming is an activity which involves swimming as its primary
mechanism in competing which can either be individual or team based.
Example: World Championships, Olympics

RECREATIONAL SWIMMING
Recreational swimming occurs when learning swimming and water safety is the main
objective of the activity. Recreational swimming is often less structured than sessions designed
to teach swimming and water safety, and may occur in a wider than usual range of environment.
Example: Swimming in the pool (learning the basics of swimming)

FIVE BASIC SKILLS IN SWIMMING

BASIC
DESCRIPTION PICTURE
SKILL
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
1. Water fear of the water. To become more
Comfort comfortable in the water, spend time in a
shallow pool or wading in the ocean.
Never enter the water alone, especially, if http://miraquapool.co
you are not a strong swimmer. m/index_en.html

Breath control begins with simple

exercises such as drawing a breath,
submerging, blowing bubbles, and then
resurfacing for another breath. As your
2. Breath swimming skills improve, you will learn
Control specific breathing techniques for different
strokes. Work with a swimming coach or
a friend or relative who is a strong
swimmer. Shorturl.at/hGMW8

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 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
3. Floating are rescued, even if you are not strong
enough to swim to safety. Get lessons
from a coach or a competent friend or
relative. Shorturl.at/qHPU2

Kicking provides propulsion through the

water. Kicking is also used in treading
water, which is the process of remaining
4. Kicking in one place while keeping your head
above the water line.
Shorturl.at/hGMW8

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
5. Strokes common swimming strokes. Each stroke
uses different body positioning, breathing
techniques, and arm movements.
https://cutt.ly/6jfCDkk

DIFFERENT STROKES IN SWIMMING

NAME OF
DESCRIPTION PICTURE
STROKE
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
1. Freestyle
and legs work in tandem to provide
forward motion. This is often one of the
first strokes taught in lessons, as it is easy https://cutt.ly/VjfC54w
to learn and is a good way to build up the
upper body strength for strokes like the
butterfly.

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 The backstroke is one of the most well-
known swimming strokes. Also referred
to as the “racing backstroke”, the
2. Back backstroke is done by swimming on your
Stroke 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. Shorturl.at/bBY57

The breast stroke is done on the stomach,

with both arms in the water while the
body is pulled backward. The arms then
3. Breast
move in an arc shape in the front of the
Stroke
body while the legs do a frog kick. Out of
all the swimming strokes, the breaststroke
may be one of the oldest. https://cutt.ly/4jfVtxZ
The butterfly is another stomach-position
stroke, in which the arms move forward
in a circle motion going above the head
4.
and directly into the water. Once the
Butterfly
arms hit the water, the legs are kicked
Stroke
backward at the same time in what is
known as a dolphin kick. It is known as https://cutt.ly/UjfVx9p
the hardest swimming stroke to master.

EQUIPMENT FOR SWIMMING

NAME OF
DESCRIPTION PICTURE
EQUIPMENT
Goggles protect your eyes from chlorine
(and anything else that may be in the
Goggles water), and they help you keep your eyes
open while you swim so that you can see
https:cut.ly/4jfBuTa
where you’re going.
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
Fins 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 https://cutt.ly/8jfBflj
legs.

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 Kickboards are devices made of foam or
other materials that float, and they come
in a variety of shapes and sizes. The main
Kick boards 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. https://cutt.ly/JjfBbrT

Technology has entered the swimsuit

arena as well. Fabrics are designed for
minimal resistance through the water,
Swimming
they tend to last a long time, and they
attire
resist fading even when used repeatedly
in chlorinated pools.
https://cutt.ly/GjfBDCA

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
Bathing from the chlorine in the water. You may
cap 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 https://cut.ly/6jfBOlr
might help.

HEALTH FITNES 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.

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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.

1. How can swimming improves the cardiovascular fitness of a

person?

2. Discuss how swimming relatively helps in preventing injury.

______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

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 WHAT’S MORE

DIRECTIONS: List down three physical activities that may help develop the different
health fitness components of swimming.

1. CARDIOVASCULAR FITNESS

2. MUSCULAR ENDURANCE AND MUSCULAR ENDURANCE

3. FLEXIBILITY

ADDITIONAL QUESTION:

1. What can a person gain if he or she manages to develop the different health-related fitness
components?

9
 WHAT I HAVE LEARNED

DIRECTIONS: Answer the following questions in sentence/paragraph form.

1. What do a person gain or benefit in swimming in terms of his or health?

2. Among the different swimming strokes, which one do you believe can be managed by
your capacity? Justify your answer.

3. How will you explain the relevance of the basic skills in swimming? Do you think
that we can skip the basic skills in swimming and proceed right away to the complex
skills?

4. Do you think swimming is an important activity in your life? Justify your answer.

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 WHAT CAN I DO

DIRECTION: Below is a checklist. Written are the basic skills in swimming. Base on your
subjective judgement, rank your expertise on the said sport honestly. On a scale
of 1-5, “5” being you as an expert and “1” if you only have a common
knowledge or understanding of basic techniques and concepts. Put a check on
your answer and you may write also any remarks.

Basic Skills 1 2 3 4 5 REMARKS

in Swimming (Fundamental (Novice) (Intermediate) (Advanced) (Expert)
awareness)

1. WATER
COMFORT

2. BREATH
CONTROL

3.
FLOATING

4. KICKING

5. STROKES

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 ASSESSMENT

MODIFIED TRUE OR FALSE

DIRECTIONS: Read the statements carefully. Write TRUE if the underlined word
makes the statement correct. If not, write the correct on the space provided before each
number.

1. Kickboards are devices made of foam or other materials that float, and they
come in a variety of shapes and sizes.
2. Strokes are the arm movements used to pull the body through the water.

3. Learning swimming and water safety is the main objective of the activity of
competitive swimming. (Learning to swim and its water safety is the main
objective of the activity of competitive swimming.)

4. The breast stroke is typically used for speed, as it allows for a streamlined
movement that helps the body glide through the water.

5. Exercising in water adds natural resistance to your workout, which helps build
stronger muscles. This statement supports the body composition fitness
component.

6. Floating provides propulsion through the water. It is also used in treading

water.
7. Swimming is an excellent cardiovascular activity because it involves
continuous movement of large muscle mass.
8. Goggles, fins, and bathing cap are all examples of swimming strokes.

9. The most basic and essential swimming skill is simply becoming

comfortable in the water.
10. The butterfly stroke is done on the stomach, with both arms in the water
while the body is pulled backward.

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 13
What I know
1. TRUE
2. FALSE
3. TRUE
4. FALSE
5. TRUE
6. FALSE
7. TRUE
8. FALSE
9. TRUE
10. FALSE
ASESSMENT
1. TRUE
2. TRUE
3. RECREATIONAL
4. FREESTYLE
5. MUSCULAR STRENGTH/MUSCULAR ENDURANCE
6. KICKING
7. TRUE
8. EQUIPMENT
9. TRUE
10. BREASTSTOKE
ANSWER KEY
REFERENCES:
Dr. Michael Duya Punzalan, Niño C. Melindo, Romeo P. Gonzalvo Jr. “ Physical Education
and Health for Senior High”.269 – 278. Recoleto St., Intramuros, Manila. Mindshaper Co.,
Inc.
https://www.health.harvard.edu/blog/simplify-your-workout-with-lap-swimming-2019070117254
https://www.freepik.com/free-icon/idea_886279.htm
https://www.researchgate.net/figure/Breaststroke-swimming-figures-represented-in-the-Prehistoric-
era_fig18_319686840
https://www.enjoy-swimming.com/breathing-while-swimming.html/
https://www.swim-teach.com/relax-when-swimming.html/
https://www.wikihow.com/Float-on-Your-Back/
https://www.azumio.com/blog/fitness/how-to-swim-freestyle/
https://swimmirror.com/blog/4-basic-swim-strokes-every-swimmer-should-master/
https://swimlikeafish.org/proper-freestyle-breathing-technique/
https://www.enjoy-swimming.com/swimming-strokes.html
https://www.openfit.com/how-to-do-breaststroke/
https://www.liveabout.com/how-to-swim-butterfly-3168543/
https://www.aquagoggles.com/shop/v2-minus-prescription-goggles/
https://www.amazon.co.uk/JPL-Sports-Training-Swimming-Flippers/dp/B00FDRJ1WS/
https://www.konga.com/product/swimming-kickboard-blue-3232713/
https://www.csustan.edu/sites/default/files/groups/Stan%20State%20Aquatics/swim_attire_code.pdf/
https://www.iconfinder.com/icons/4300142/clothing_dive_garment_rash_guard_shirt_swimming_atti
re_swimwear_icon/

DEVELOPMENT TEAM

Writer: Maria Theresa A. Abdurasid

Jan Noel B. Altabano
April S. Flauta
Rolando L. Pedro
Editor
Language Editor:
Proof Reader:
Illustrators: Angelica C. Flores
Layout Artist: Lucy Jean B. Lazaro

Management Team:
Julieto H. Fernandez, Ed. D., CESO VI
SDS-Isabela City
Maria Laarni T. Villanueva, Ed. D., CESE
ASDS-Isabela City
Henry R. Tura, CID Chief
Elsa A. Usman, LR Supervisor
Jani P. Ismael, EPS-MAPEH, Module Coordinator

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 Region IX: Zamboanga Hymn – Our Eden Land
Here the trees and flowers bloom Here Cebuanos, Ilocanos, Subanons, Boholanos, Ilongos, All of
sing Merrily,
Peninsula
the breezes gently Blow, Here the birds them are proud and true
Gallant men And Ladies fair Linger Region IX our Eden Land
The liberty forever Stays, with love and care
Region IX Our..
Golden beams of sunrise and sunset
Are visions you’ll never forget Eden...
Here the Badjaos roam the seas Here
the Samals live in peace Here the Oh! That’s Region IX Land...
Tausogs thrive so free
With the Yakans in unity Hardworking people Abound, Every
valleys and Dale
Zamboangueños, Tagalogs, Bicolanos,

My Final Farewell
Farewell, dear Fatherland, clime of the sun caress'd Pearl of Let the sun draw the vapors up to the sky,
the Orient seas, our Eden lost!, And heavenward in purity bear my tardy protest Let some
Gladly now I go to give thee this faded life's best, And were kind soul o 'er my untimely fate sigh, And in the still
it brighter, fresher, or more blest evening a prayer be lifted on high From thee, 0 my country,
Still would I give it thee, nor count the cost. that in God I may rest.

On the field of battle, 'mid the frenzy of fight, Pray for all those that hapless have died,
Others have given their lives, without doubt or heed; The For all who have suffered the unmeasur'd pain; For our
place matters not-cypress or laurel or lily white, Scaffold or mothers that bitterly their woes have cried,
open plain, combat or martyrdom's plight, For widows and orphans, for captives by torture tried And then for
T is ever the same, to serve our home and country's need. thyself that redemption thou mayst gain

I die just when I see the dawn break, And when the dark night wraps the graveyard around With only the
Through the gloom of night, to herald the day; And if dead in their vigil to see
color is lacking my blood thou shalt take, Pour'd out at Break not my repose or the mystery profound
need for thy dear sake And per cha nc e thou ma ys t hea r a sad h ymn res oun d ' T is I, O
my countr y, ra ising a s ong unto thee.
To dye with its crimson the waking ray.

My dreams, when life first opened to me, And even my grave is remembered no more Unmark'd by
My dreams, when the hopes of youth beat high, Were to never a cross nor a stone
see thy lov'd face, O gem of the Orient sea From gloom and Let the plow sweep through it, the spade turn i t o' er That my ashes
grief, from care and sorrow free; No blush on thy brow, no may carpet earthly f loor,
tear in thine eye. Before into nothingness at last they are blown.

Dream of my life, my living and burning desire, All hail ! Then will oblivion bring to me no care As over
cries the soul that is now to take flight; All hail ! And thy vales and plains I sweep;
sweet it is for thee to expire ; Throbbing and cleansed in thy space and air
To die for thy sake, that thou mayst aspire; And With color and l ight, with song and lament I fare, Ever repeating the
sleep in thy bosom eternity's long night. faith that I keep.

If over my grave some day thou seest grow, In the My Fatherland ador' d, that sadness to my sorrow lends Beloved
grassy sod, a humble flower, Filipinas, hear now my last good -by!
Draw it to thy lips and kiss my soul so, I give thee all: parents and kindred and friends
While I may feel on my brow in the cold tomb below The touch For I go where no slave before the oppressor bends,
of thy tenderness, thy breath's warm power.
Where faith can never kill, and God reigns e' er on high!

Let the moon beam over me soft and serene, Let the Farewell to you all, from my soul torn away,
dawn shed over me its radiant flashes, Let the wind Friends of my childhood in the home dispossessed! Give thanks that I
with sad lament over me keen ; And if on my cross a rest from the wearisome day!
bird should be seen, Farewell to thee, too, sweet friend that l ightened my w ay; Beloved creatures all,
Let it trill there its hymn of peace to my ashes. farewell! In death there is rest!

I Am a Filipino, by Carlos P. Romulo

I am a Filipino–inheritor of a glorious past, hostage to the uncertain future. As I am a Filipino, child of the marriage of the East and the West. The East, with its
such I must prove equal to a two-fold task–the task of meeting my languor and mysticism, its passivity and endurance, was my mother, and my sire
responsibility to the past, and the task of performing my obligation to the was the West that came thundering across the seas with the Cross and Sword
future. and the Machine. I am of the East, an eager participant in its spirit, and in its
I sprung from a hardy race, child many generations removed of ancient Malayan struggles for liberation from the imperialist yoke. But I also know that the East
pioneers. Across the centuries the memory comes rushing back to me: of brown- must awake from its centuried sleep, shake off the lethargy that has bound his
skinned men putting out to sea in ships that were as frail as their hearts were limbs, and start moving where destiny awaits.
stout. Over the sea I see them come, borne upon the billowing wave and the I am a Filipino, and this is my inheritance. What pledge shall I give that I may
whistling wind, carried upon the mighty swell of hope–hope in the free prove worthy of my inheritance? I shall give the pledge that has come ringing
abundance of new land that was to be their home and their children’s forever. down the corridors of the centuries, and it shall be compounded of the joyous
I am a Filipino. In my blood runs the immortal seed of heroes–seed that cries of my Malayan forebears when first they saw the contours of this land
flowered down the centuries in deeds of courage and defiance. In my veins yet loom before their eyes, of the battle cries that have resounded in every field of
pulses the same hot blood that sent Lapulapu to battle against the first invader combat from Mactan to Tirad Pass, of the voices of my people when they sing:
of this land, that nerved Lakandula in the combat against the alien foe, that ―I am a Filipino born to freedom, and I shall not rest until freedom shall have been
drove Diego Silang and Dagohoy into rebellion against the foreign oppressor. added unto my inheritance—for myself and my children and my children’s
The seed I bear within me is an immortal seed. It is the mark of my manhood, children—forever.‖
the symbol of dignity as a human being. Like the seeds that were once buried
in the tomb of Tutankhamen many thousand years ago, it shall grow and flower
and bear fruit again. It is the insignia of my race, and my generation is but a
stage in the unending search of my people for freedom and happiness.

1
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