Pagadian Diocesan Schools

HOLY CHILD’S ACADEMY

San Jose District, Pagadian City, Zamboanga del Sur

TEACHER’S LEARNING PLAN IN PHYSICAL EDUCATION

AND HEALTH 12

QTR. 3 – Lesson 1: SWIMMING

Teacher’s Name: Rodrigo Rodrigez Lesson #1 Topic: SWIMMING

Content Standards: The learner should be able to understand and demonstrate the importance and health benefits of
swimming and other related activities.

Performance Standards: The learner can execute the different physical activity or exercise which can relatively
improve in swimming.

Learning Competencies: The students can be able to:

 demonstrate knowledge and understanding on the nature of swimming,
 define the different terms used in swimming, and
 identify the different swimming strokes and facilities.

Reference/s: Punzalan, Michelle Duya, Melindo, Nino and Gonzalvo Romeo, Physical Education Health for Senior
High School, Mindshapers Co., Inc. – Recoletos Sr, Intramuros, Mnaina, 271.

Values: Perseverance, Patience

INTRODUCTION

Directions: Read each statement carefully. Write TRUE if the statement is correct and FALSE if otherwise..

_________1. A goggle 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.

_________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.

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 INTERACTION
Concept Notes:
One of the most popular water sports 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.

COMPETITIVE SWIMMING AND RECREATIONAL 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 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 environments. Example: Swimming in the pool (learning the basics of
swimming)

HISTORY OF SWIMMING

 Prehistoric times - Evidence of recreational swimming has been found with the earliest evidence dating to
Stone Age paintings from around 10,000 years ago.
 2000 BC-Some of the earliest references to swimming including the Iliad, the Odyssey, the Bible, Beowulf, the
Quran and others.
 1538 - Nikolaus Wynmann, a Swiss-German professor of languages, wrote the earliest known complete book
about swimming, Colymbetes, sive de arte natandi dialogus et festivus et iucundus lectu (The Swimmer, or A
Dialogue on the Art of Swimming and Joyful and Pleasant to Read).
 1830-Swimming emerged as a competitive recreational activity in the in England.
 1828-The first indoor swimming pool, St George's Baths was opened to the public. 1837-The National
Swimming Society was holding regular swimming competitions in six artificial swimming pools, built around
London. The recreational activity grew in popularity.1844-Two Native American participants at a swimming
competition in London introduced the front crawl to a European audience. Sir John Arthur Trudgen - picked up
the hand-over stroke from some South American natives and successfully debuted the new stroke in 1873. His
stroke is still regarded as the most powerful to use today. Captain Matthew Webb - was the first man to swim
the English Channel (between England and France), in 1875. Using the breaststroke technique
 1844-Two Native American participants at a swimming competition in London introduced the front crawl to a
European audience. Sir John Arthur Trudgen - picked up the hand-over stroke from some South American
natives and successfully debuted the new stroke in 1873. His stroke is still regarded as the most powerful to use
today. Captain Matthew Webb - was the first man to swim the English Channel (between England and France),
in 1875. Using the breaststroke technique.
 1880 - The first national governing body, the Amateur Swimming Association was formed, there were already
over 300 regional clubs in operation across the country. 1889-The first European amateur swimming
competitions were in Vienna.
 1892- The world's first women's swimming championship was held in Scotland. ➤ 1896-Men's swimming
became part of the first modern Olympic Games in Athens.
 1902-The Australian Richmond Cavill introduced freestyle to the Western world. 1908-The world swimming
association, Fédération Internationale de Natation (FINA), was formed.
 1912-Women's swimming was introduced into the Olympics.
 1922-Women's Olympiad was the first international swim meet for women outside the Olympics ➤ 1930-
Butterfly was developed and was at first a variant of breaststroke, until it was accepted as a separate style in
1952. IN THE PHILIPPINES

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HISTORY OF SWIMMING IN THE PHILIPPINES

 1900s-Americans introduced swimming as a sport to the Philippines.

 1912-A number of local swimmers had emerged from different parts of the country that competed against each
other in championships organized by the Americans.
 1928-The greatest achievement of a Filipino in the sport. Teofilo E. Yldelfonso - nicknamed the
"IlocanoShark," won the Philippines first Olympic medal by winning bronze in the 200 m breaststroke event at
the 1928 Olympics in Amsterdam, the Netherlands. He repeated this feat in the 1932 Olympics in Los Angeles,
California, when he won his second bronze medal, becoming the first Filipino to win multiple medals in the
Olympics.
 1951-The first Asian Games was held in New Delhi, India Artemio Salamat and Jacinto Cayco won gold
medals for the 200m and 100m breaststroke events, respectively.
 1985-Erik Buhain won gold in the 400-meter individual medley at Southeast Asian Games held in Bangkok,
Thailand.

FIVE BASIC SKILLS IN SWIMMING

BASIC SKILL DESCRIPTION PICTURE

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. 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 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 Get
lessons from a coach or a competent friend or relative.

Kicking Kicking provides propulsion through the water Kicking is

also used in treading water, which is the process of
remaining in one place while keeping your head above the
water line.

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 stroke uses different body
positioning, breathing techniques and arm movements.

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DIFERENT STROKES IN SWIMMING
NAME OF DESCRIPTION PICTURE
STROKE
Freestyle 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
and legs work in tandem to provide forward motion. This is
often one of the first strokes taught in lessons, as it is easy to
learn and is a good way to build up the upper body strength
for strokes like the butterfly.

Back Stroke The backstroke is one of the most well-known swimming

strokes Also referred to as the "racing backstroke", the
backstroke is done by swimming on your back and swinging
one arm at a 6 time up over your head and back down behind
your back, while kicking backward in a flutter kick.

Breast Stroke The breaststroke is done on the stomach, with both arms in
the water while the body is pulled backward. The arms then
move in an are shape in the front of the body while the legs
do a frog kick. Out of all the swimming strokes, the
breaststroke may be one of the oldest.

Butterfly Stroke The butterfly is another stomach position stroke, in which

the arms move forward in a circle motion going above the
head and directly into the water. Once the arms hit the water,
the legs are kicked backward at the same time in what is
known as a dolphin kick. It is known as the hardest
swimming stroke to master.

EQUIPMENT FOR SWIMMING

NAME OF DESCRIPTION PICTURE
EQUIPMENT
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.

Fins Fins fit on your feet and add propulsion to your kicks (think of a
duck's web-foot). 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.

Swimming Technology has entered the swimsuit arena as well. Fabrics are
designed for minimal resistance through the water, they tend to last a
attire long time, and they resist fading even when used repeatedly in
chlorinated pools.

Kickboard 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.

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.

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 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.
3. Flexibility
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.

Activity 1.
Directions: Identify the swimming strokes illustrated in each of the following items. Write your answer on the space
provided below.

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 INTEGRATION
Closure/ Synthesis:
Directions: In a Venn Diagram, show in a particular way on how the Church and the State work hand in hand in
attaining its social mission.

CHURCH STATE

Reflection Guide:
The Church has developed a body of social teachings that provides us with principles, guidelines, and reflections that
are pertinent in reading the signs of our times and coming up with solutions based on Christian moral principles. Cite
an issue in your family or barangay, analyze it and try to come up with a plan of action.

INTERVENTION

Post – assessment:
True or False. Read the statements carefully. Write TRUE if the statement is correct and FALSE if otherwise.

________1. Kickboards are devices made of foam or other materials at 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.

________4. The breast stroke is typically used for speed, as it allows for a streamlined 12 movements 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 in the stomach, with both arms in the water while the body is pulled
backward.

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