ATENEO DE DAVAO UNIVERSITY

Km 7 Central Park Blvd, Talomo, 8016 Davao City, Philippines

Tel No. +63 (82) 221.2411 local 8606
E-Mail: [email protected] * www.addu.edu.ph
In consortium with Ateneo De Zamboanga University and Xavier University

PHYSICAL EDUCATION AND HEALTH 4

Subject: Physical Education and Health 4

Grade: Grade 12
Semester: 2nd semester

TOPIC: History and Fundamentals of Swimming (Major Strokes)

Learning Content

HISTORY OF SWIMMING
Human beings have been swimming for thousands of years. It is believed that man
learned to swim by observing animals. It is also believed that the initial stroke that was
observed and used was that of the dogs thrusting itself through the water. Thus dog paddle was
imitated and used. One of the earliest representations of swimming showing carving on the
walls dating back to 9000 BC showed pictures of swimmers. Swimming is a part of the training
of Greek, Romans warriors during the middle ages. The Greeks, Romans, Anglo-Saxon
and Scandinavians classical heroes dealt with the greatest feast of swimming prowess. Other
depictions of swimming is found in ancient Egyptian wall relief that shows soldiers of Pharaoh
Rameses Il (reigned 1290-1224) pursuing their enemies by swimming across the Orontes River
between ancient Egypt and Asia Minor.
The crawl stroke was most likely developed independently in various areas of the
world several hundred years ago. Swimmers in South Pacific used crawl like strokes long
before they were used in Europe, Native Americans also used over arm crawl strokes.

Competitive swimming began in England. It conducted a swimming meet in London

in 1862. In 1866 swimming for man was included in the First Modern Olympic Games in
Athens. Women started to compete in Olympic Swimming in 1912 held in Stockholm. J Arthur
Trudgen, also an Englishman, refined the crawl stroke in 1880. In 1906, Charles Daniels
developed the American crawl which was molded after the Australian crawl.

Swimming techniques evolved constantly as swimmers search for ways to improve

their performances. During the late 1980s American swimmer David Berkoff perfected a
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Km 7 Central Park Blvd, Talomo, 8016 Davao City, Philippines

Tel No. +63 (82) 221.2411 local 8606
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technique called underwater dolphin, eventually backstroke and butterfly swimmers adapted
the technique.

STONE AGE- swimming can be dated back to this period.

ST. GEORGES BATHS- first public swimming pool, it was constructed in England in 1828.
IN 1837- British swimming organization was set up as NATIONAL SWIMMING
SOCIETY. And was conducting competition in England.
NINETEENTH CENTURY- swimming evolved as a competitive sport after the construction
of artificial public swimming pools.

OLYMPIC HISTORY OF SWIMMING

1896 - Swimming was introduced in the Olympic games in Athens as a MENS SPORTS. The event is
freestyle and breast stroke.
1904 - Backstroke was added in the Olympic game.
1908 - The world swimming association was introduced called FINA or Federation Internationale de
Natation. It is administered body recognized by International Olympic Committee (IOC) For competition
in swimming and other aquatics sports.
1912 - women's swimming become part of the Olympic at the Stockholm games.
1940's - Breaststrokers discovered that they could go faster by bringing both arms forward over their heads.
This practice was immediately FORBIDDEN in breaststroke.
1956 - Birth of butterfly stroke, whose first official appearance was at the 1956 Games in Melbourne. This
style is now one of the four stroke used in competition.
PRESENT - Swimming event at the summer Olympic games all take place in 50 meter pool. Both men and
women compete in 17 events. These include:

50m freestyle 100m backstroke 200m butterfly

100m freestyle 200m backstroke 4x200 freestyle relay
200m freestyle 100m breaststroke 4x100 medley relay
400m freestyle 200m breaststroke Marathon 10km
1500m freestyle for MEN 200m individual medley 800m freestyle for WOMEN.
400m individual medley 100m butterfly 4x100 freestyle relay
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Km 7 Central Park Blvd, Talomo, 8016 Davao City, Philippines

Tel No. +63 (82) 221.2411 local 8606
E-Mail: [email protected] * www.addu.edu.ph
In consortium with Ateneo De Zamboanga University and Xavier University

HEALTH BENEFITS OF SWIMMING

1. Builds Cardio-Respiratory Fitness
2. Heart Strength
3. Builds Muscle Mass
4. Burns Calories- Water activity such as swimming is a good form of exercise as
it burns lots of calories. It does not strain joints and connective tissue as much
as many other form of exercises. Swimming builds muscular strength,
endurance and supports your body weight. It also improves cardio vascular
fitness cools you off and refreshes you in summer and one that you can do
safely into old age.

5. Family Affair

Pre-Swim Warm-Up Movements

Do simple stretching and exercises

1. NECK STRETCH/HEAD ROTATION

2. ARM STRETCH/ CIRCLING
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Km 7 Central Park Blvd, Talomo, 8016 Davao City, Philippines

Tel No. +63 (82) 221.2411 local 8606
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In consortium with Ateneo De Zamboanga University and Xavier University

3. TRICEP STRETCH
4. SIDEWARD BENDING
5. QUADRICEP STRETCH
6. HIP ABDUCTOR STRETCH
7. LATISSIMUS DORSI STRETCH

Fundamentals of Swimming
Every individual has a natural ability to use their arms and legs to stay
afloat. The instinct however disappears within a few months after birth. Later in life
many individuals have intrinsic fear of water. The natural response to this is to try
hard, tense up and struggle. Needless stiffness or strain impedes coordination.
Swimming requires adjustment to new surroundings and be acquainted to the new
environment means being able to adapt oneself to the water.

1. BREATING (Blowing bubbles/Bubbles Up and Down/Bubbling)

Drill #1
In shallow water, hold your breath, then crouch down so that your head gets under water.
Hold for some seconds, then come back up.
Drill #2
Same as drill #1, but exhale under water through the nose so that you blow bubbles.
Drill #3
Same as drill #2, except that you now blow bubbles both out of your nose and your mouth.
Drill #4 In shallow water, crouch so that the water surface is between your nose from 1 • 10
and your mouth.
Now practice inhaling through the nose above water and exhaling through the mouth under
water.
Drill #5
In shallow water, submerge your face and blow bubbles out of the mouth, nose, or both.
Then grab the border of the pool and try to get into a horizontal position faces down while
still blowing air out of the mouth and nose.
Drill #6
Still in shallow water, bob so that your head rhythmically goes in and out of the water.
Exhale while your head is submerged and inhale while your head is emerged.
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Km 7 Central Park Blvd, Talomo, 8016 Davao City, Philippines

Tel No. +63 (82) 221.2411 local 8606
E-Mail: [email protected] * www.addu.edu.ph
In consortium with Ateneo De Zamboanga University and Xavier University

2. Gliding through water

Gliding helps you to get used to the sensation of moving through the water headfirst.
Try gently pushing off the side wall of the pool, with your arms stretched out, in front of your
head. Keep your head face-down in the water and glide until you slow down.

3. Floating Technique
Everyone can—and should—learn how to float in water. Knowing how to float can save your
life, and it's the first step in learning how to swim freestyle.

Your Body's Floatation Features (Buoyancy)

Buoyancy is the tendency of an object to float in a fluid. The human body is about 60%
water, floats because it is less dense than water.

Let's start with a basic principle of physics: anything with a higher density than water will
sink in water. The human body is, by weight, roughly two-thirds water. This means your
density is similar to that of water. Thus, you shouldn't have to do much, to float on top of the
water.

What are some reasons you can't float?

Human muscle is denser and less buoyant than fat. If you're in a good shape and have a low
body fat, you will have a hard time floating.

Types of floating
a. Horizontal survival float (Back Float) ➢ Prepare to float on your
back.
➢ Adjust your head. Lift chin.
➢ Position arms correctly.
➢ Arch back slightly. Lift chest.
➢ Knees bend.
➢ Move your arms and legs slowly.

b. Deadman's float (Prone Float)

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Km 7 Central Park Blvd, Talomo, 8016 Davao City, Philippines

Tel No. +63 (82) 221.2411 local 8606
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In consortium with Ateneo De Zamboanga University and Xavier University

Lying on the prone (face down in water) with minimal leg movement, and
staying afloat with the natural buoyancy. Lift the head to breathe only then back to
floating. This style is only to stay afloat and to rest.

c. Starfish float
This float is the most relaxing of all. Once maintained it takes little effort to keep
afloat—it's even possible to doze off if the water is calm.

d. Jellyfish float
Holding the ankles with the hands. Dangle head and upper body downward, letting
the water buoy you. Relax in this position at least ten seconds.

e. Turtle Float (Tuck Float/Egg Float)

The knees are raised to the chest and encircled by the arms.

4. Treading water
Water treading is an aspect of swimming that involves a swimmer staying in a vertical
position in the water while keeping his or her head above the surface of the water. It is a
combination of an eggbeater kick and sculling.

5. Doggy paddle
Combining basic kicking with paddling arms. (most often with head out of the water).
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Km 7 Central Park Blvd, Talomo, 8016 Davao City, Philippines

Tel No. +63 (82) 221.2411 local 8606
E-Mail: [email protected] * www.addu.edu.ph
In consortium with Ateneo De Zamboanga University and Xavier University

6. Flutter kick
The primary purpose of the flutter kick is NOT propulsion but keeping the legs up and in the
shadow of the upper body and assisting body rotation for arm strokes.
a. Front Flutter – Freestyle
b. Back Flutter – Backstroke

7. Coordination
Beginner swimmers often find themselves messily chopping through the water with their
limbs. That's fine. It takes time to master these skills in order to be a better swimmer.

In consortium with Ateneo De Zamboanga University and Xavier University SENIOR HIGH SCHOOL –
PHYSICAL EDUCATION AND HEALTH 4

NOTE: Once these skills are mastered, it is time to develop the four competitive swimming
strokes: Freestyle, Backstroke, Breaststroke, Butterfly

Major Strokes of Swimming

FREESTYLE
This is the most popular stroke and the easiest for beginners to learn. It is a simple flutter
kick and windmill arm motion, like the backstroke, only on your belly. The most difficult
part is coordinating the breathing since your face is in the water most of the time.

The leg kick:

•It's a flutter kick where the legs kick in an alternating order.
•Bend the knees slightly.
•Relax the feet and ankles (the should be almost floppy).
•Emphasize the down-kick for propulsion.

The arm stroke. •Move the arms in an alternating

windmill motion.
•Pull each arm through the water with equal strength and arm reach to ensure that you swim
straight.
•Pull arms underwater in an "S" pattern.
•Cup the hands but keep the wrist and hand relaxed during recovery.
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Km 7 Central Park Blvd, Talomo, 8016 Davao City, Philippines

Tel No. +63 (82) 221.2411 local 8606
E-Mail: [email protected] * www.addu.edu.ph
In consortium with Ateneo De Zamboanga University and Xavier University

The breathing.
•Raise one arm to begin the stroke. As the shoulder rises, turn the head to catch a breath.
•Turn the head only enough to leave the water to breathe. Do not lift the head because it will
slow you down.
•Take as many breaths as necessary and then exhale through the nose and mouth when the
head returns to the water.
•Repeat the head turn to the other side in coordination with the beginning of the opposite arm
stroke.

In consortium with Ateneo De Zamboanga University and Xavier University SENIOR HIGH SCHOOL –
PHYSICAL EDUCATION AND HEALTH 4

BACKSTROKE
Similar to freestyle is that you use an alternative windmill arm stroke and flutter kick. Two
keys to a proper backstroke are that your arms move with equal strength, otherwise you will
swim off to one side, and that your body rolls from side to side so that your arms catch
enough water to propel you forward.

The leg kick.

•It's a flutter kick where the legs kick in an alternating order.
•Bend the knees slightly.
•Relax the feet and ankles (they should be almost floppy).
•Emphasize the up-kick for propulsion.

The arm stroke.

•Move the arms in an alternating, windmill pattern as they rotate and pass your face.
•Cup the hands, and the thumb leaves the water first.
•Move the hands in an “S” pattern when they are pushing the water.
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Km 7 Central Park Blvd, Talomo, 8016 Davao City, Philippines

Tel No. +63 (82) 221.2411 local 8606
E-Mail: [email protected] * www.addu.edu.ph
In consortium with Ateneo De Zamboanga University and Xavier University

The breathing. •Keep your head back and eyes

toward the ceiling.
•You can find your own breathing pattern with the backstroke because the breathing is less
coordinated with the arms and kick than other strokes since your head should always be out
of the water.

BREASTSTROKE
The breaststroke involves exquisite timing, and in fact, you can be disqualified from
competition if you miss even one stroke. This is a difficult stroke and not one to choose if
you're just learning how to swim. The basics are that your arms pull, you breathe, you kick
(arms alternate with the kick), and you glide.

The leg
•Bring the knees to chest.
•Thrust the legs backward and straight.
•Snap the legs together to push the water and propel you forward (frog kick).

The arm
•Start with the arms overhead.
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PHYSICAL EDUCATION AND HEALTH 4

•Pull on the water, and bring arms toward the chest.

•Keep the hands cupped.
•Return arms to starting position.

The breathing. •Breathe every time you stroke

with your arms.
•Simply lift the face out of the water and take a breath in through •the mouth. Put the face
back into the water breathing out through the nose and mouth, as you stretch the arms
forward to begin the circle again.

BUTTERFLY
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Like the breaststroke, this is a difficult stroke and NOT recommended for beginners because
it requires perfect timing and a good deal of strength. During the stroke, the legs move
together in a dolphin kick (imagine a mermaid), the arms move together to push the water
downward and backward, and the torso undulates like an earthworm as the body moves
forward through the water.

The leg kick.

•Bend the knees slightly, and keep them together.
•Make a downward thrust by straightening the knees and whipping the feet downward.
•There should be two kicks for every arm stroke.

The arm stroke.

•Move the arms together, and pull through the water with the hands cupped.
•Face the palms outward, and press down and outward.
•Swing the arms forward above the water in a sweeping motion to complete the stroke.

The breathing.
•Breathe at the end of the arm stroke.
•Keeping body as low and flat/forward as possible, head tips up enough for face top clear
water, inhale, head lays down prior to arm-recovery reaching a "T" from the shoulder out to
the fingertips

In consortium with Ateneo De Zamboanga University and Xavier University SENIOR HIGH SCHOOL –
PHYSICAL EDUCATION AND HEALTH 4

RESCUE / LIFE-SAVING STROKES

ELEMENTARY BACKSTROKE
• A basic swimming technique that is easy to learn and therefore useful for improving
your water confidence as a beginner.
• As its name indicates, it is swum on the back and uses a simple arm stroke in
conjunction with the breaststroke kick for propulsion.
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Km 7 Central Park Blvd, Talomo, 8016 Davao City, Philippines

Tel No. +63 (82) 221.2411 local 8606
E-Mail: [email protected] * www.addu.edu.ph
In consortium with Ateneo De Zamboanga University and Xavier University

HOW.TO EXECUTE
• To begin, you'll have to face upwards. While bending your elbows, draw your hands
from the side of your body. Extend your hands to full length at armpit height. Push your
hands downwards via the water; this will in effect propel your body through the water. You
will be able to move on the water using this movement and incorporate it with leg movement.

• The elementary back stroke involves you drawing your knees up and out while the
heels are touching, then you should stretch out your legs to the sides thus pushing you
through the water. Lastly you should bring your legs straight together in order to start the
next movement. This movement allows you to avoid wetting your face, breathing freely and
being able to freely move in the water.

SIDESTROKE
• So named because the swimmer lies on one's side with asymmetric arm and leg
motion and it is helpful as a lifesaving technique and is often used for long-distance
swimming
• Allows the swimmer increased endurance because, instead of working both arms and
legs simultaneously in the same way, the side stroke uses them simultaneously but differently

HOW TO EXECUTE
• Stand in the water, and then turn your body to the side with one arm under the water,
and the other on top. Your top arm should be down by your thigh, while your lead arm
extends out in front of your body in the water.
• Push off with your legs, keeping them close together. Your leg motion will be like
scissors, with one leg going forward while the other goes back, and then switching. While
your legs are kicking, your lead arm should push down into the water, drawing toward the
body and then back out. Keep the hand of your lead arm turned with the palm facing out in
front of your body and a little downward.
• While the lead arm pulls your body forward, the power of the sidestroke really comes
from the legs. The more powerful they are, the faster you will swim.
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Km 7 Central Park Blvd, Talomo, 8016 Davao City, Philippines

Tel No. +63 (82) 221.2411 local 8606
E-Mail: [email protected] * www.addu.edu.ph
In consortium with Ateneo De Zamboanga University and Xavier University

Safety in Swimming

Never Swim Alone: Always have a buddy, especially in open water.

Know Your Limits: Don’t push yourself too hard, and stay within your skill level.

Learn Basic Water Skills: Practice floating, treading water, and basic strokes.

Pool Rules: Follow posted signs, respect lifeguard instructions, and avoid running around the pool area.