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Bsoa Pe

This document provides information about swimming including the health benefits, core values gained from swimming, basic swimming skills, and descriptions of the four main strokes - front crawl, breaststroke, backstroke, and butterfly. It notes that swimming increases metabolism, helps recovery from surgery, and tones all muscles. Core values from swimming include a healthy heart, stress relief, and confidence. Basic skills covered are breathing, floating, body coordination, and kicking. Stroke techniques are then described in detail for proper execution.

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Tino Salabsab
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60 views

Bsoa Pe

This document provides information about swimming including the health benefits, core values gained from swimming, basic swimming skills, and descriptions of the four main strokes - front crawl, breaststroke, backstroke, and butterfly. It notes that swimming increases metabolism, helps recovery from surgery, and tones all muscles. Core values from swimming include a healthy heart, stress relief, and confidence. Basic skills covered are breathing, floating, body coordination, and kicking. Stroke techniques are then described in detail for proper execution.

Uploaded by

Tino Salabsab
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 3

JEANRIE L.

SALABSAB
BSOA-2B(A) Student

MR. DINDO LABIS


PE3-Instructor

1. Significance in Swimming – Swimming is an important sport and should be


enjoyed by everybody as it has several health benefits. Swimming increases the metabolism and
helps energize your body and mind. Doctors suggest swimming to patients after surgery
because the density of water takes pressure of their bones and joints which helps them recover
without additional pain. It really is the only exercise like it. Additionally, swimming is the only
exercise that influences the entire body. There are numerous benefits from swimming such as:
a. It maintains your heart rate and takes away stress from the body.
b. It builds muscular strength and increases immunity.
c. Exercises your lungs and helps to keep you fit.
d. It helps to burn calories which in turn reduces weight.
e. It is the only physical activity which involves and tones all of bodies muscles.
2. Core Values do we get in swimming - Some people swim to get and stay
physically fit, some people swim to justify tonight's anticipated dessert consumption, some
people swim to prove something to others and themselves, and yet other people swim to get a
few quiet minutes away from their hectic lives. Swimming and USMS provide each of us with
the opportunity to experience a healthier life, a happier life and a better you. The following are
what we get from swing:
a. A Healthy Heart - Swimming keeps a healthy heart, young, and better.
b. Stress Relief - Swimming is absolutely the healthiest activity for our body, It helps with the
jet lag, the exercise clears our mind, it allows the time to think, and how our body responds
well.
c. Confidence – Swimming gives more confidence, pushes us races and refuses to give up, and
believes that these skills translate into life out of the pool.
3. What are the basic skills in swimming?
a. Breathing
This is a frequently overlooked basic skill, but it is an important one. If are not
comfortable breathing while swimming, you won't be able to enjoy it completely and
learn new things. The basic idea is that you need to breathe out with both your nose and
mouth when your head is underwater. Then when you lift your head to the side take a full
breath before putting your face back down.
b. Floating
Before you start kicking and stroking, first learn to float in the water. Floating helps you
to get used to the habit of moving through water properly. Floating helps to keep your
body on the surface of the water. Our body experiences a vertical buoyant force when
immersed in water and floating helps to keep your body in a horizontal position. Floating
is important because if you accidentally fall in the water you will be able to float on the
surface till you are rescued.
c. Your body movement should be well co-ordinated
In swimming, all your body parts should be well co-ordinated with each other. You must
be able to move the muscles of your lower back, abdomen, and hips in a synchronized
way to keep moving forward. Your hands should move and cut through the water first,
followed by your elbow and then your body should make way through the water.
d. Kicking
Kicking is another important skill to learn if you want to master swimming. Kicking
helps your body to move in the forward direction. Many swimming coaches use
kickboards to support swimmer's body.

e. Strokes
Now that you know how to float and kick, it is time to learn some strokes. Strokes are the
arm movements that help to pull the body through the water. The front crawl, sidestroke,
backstroke, and butterfly are some of the common swimming strokes.

4. Strokes used in swimming. How to execute?


Learning the four swimming strokes comes after you have mastered the basic skills of
swimming.

Tips for learning the four swimming strokes

a. Front Crawl

 Float on your front with your face in the water, stretching your body if possible.
 Keep your legs long with toes pointed. Kick your legs up and down (alternating) making
your ankles as floppy as possible, using your feet like flippers. Kick your legs fast and
continuously.
 Start with your arms stretched out long in front of your head. Pull one arm under your
body all the way to the thigh. Bring your arm out of the water and sweep it over the water
stretching it ready to enter the water in front of your head. Keep pulling your arms in a
continuous movement so that as one arm enters, the other is ready to exit at the thigh.
 Turn your head to the side to breathe in. Turn as one arm is stretched in front and one at
the thigh. Try to keep one ear in the water as you turn your head. As the arm sweeps over
the water return your face back into the water and breathe out.

b. Breaststroke

 Float on your front with your face in the water, stretching your body if possible. Keep
your hands together.
 Keep your legs long and stretch your toes. Bend your knees slowly and bring your feet
towards your bottom. Bend at the ankles to point your feet outwards then kick back and
slightly downwards and snap your feet together.
 Keep your head in the water and stretch your arms out in front. Turn your hands so that
the thumbs point down with both hands pressing out and round. Turn your hands so the
thumbs point up and draw the hands together in a small circular action in front of the
shoulders.
 Lift your head to breathe in as the arms start to come together, stretch your arms out and
return your head to the water to breathe out. Breath every stroke: “Pull, Breathe, Kick,
Glide”.

c. Backstroke

 Float on your back, with your ears just in the water and eyes looking up; stretch your
body if possible.
 Keep your legs long with pointed toes; kick your legs up and down (alternating) making
your ankles as floppy as possible, using your feet like flippers. Knees should be kept
under the water with your toes making a small splash. Kick your legs fast and
continuously.
 Start with your arms stretched down the side of your body. Your arm should be kept
straight bringing it out of the water over the top in an arc action. Enter your hands into
the water with your little fingers first, keeping your arm straight. Pull your arm under the
water all the way to the thigh. Keep pulling your arms in a continuous movement as one
arm enters, the other is ready to exit at the thigh.
 A breath is taken regularly as and when required and at least once during the stroke.

d. Butterfly

 Float on your front with your face in the water, stretching your body if possible.
 Undulate your body from head to toes, in a whipping motion, bending and straightening
your knees. Keeping your legs and feet close together, push down on the water with the
top of your feet and keep your feet just under the surface of the water.
 Enter both hands in the water at the same time, in line with your shoulders. Pull your
arms under the body through to your hips. Recover your arms over the water surface
ready to begin again.
 Push your chin forward to take a breath; the breath should be taken towards the end of the
pull. As your arm sweeps over the water return your face back into the water and breathe
out. Perform two kicks to each arm cycle, kicking at the start of the arm pull and towards
the end of the pull “Kick your arms in, kick your arms out”.

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