7

Physical Education
Quarter 1 – Module 3:
Introduction to Individual Sports:
Running and Swimming
Physical Education – Grade 7
Alternative Delivery Mode
Quarter 1 – Module 3: Introduction to Individual Sports: Running and Swimming
First Edition, 2020

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Every effort has been exerted to locate and seek permission to use these materials from their
respective copyright owners. The publisher and authors do not represent nor claim ownership
over them.

Published by the Department of Education

Secretary: Leonor Magtolis Briones
Undersecretary: Diosdado M. San Antonio

Development Team of the Module

Author: Maria Liza R. Blancaflor

Editors:
Language: Leonora Q. Privado, Beatriz I.Masikat
Content: Mary Jane S. Dagohoy, Orly A. Orsos, Joanne Rose C. Canta
Jefferson Ordillas
Social Content: Maria Salvacion P. Villanueva
IPR Reviewer: Raizza Marie R. Buῆag
Technical Reviewer: Ma. Rubynita T. Del Rosario
Reviewer:
Language: Dr. Gleacel M. Hernandez
Content: Evangelina L. De Leon, Catheryn Ann M. Mabunga
Illustrator: Ronie Luther G. De Jesus, Jefferson R. Repizo , Gerardo G. Lacdao
Layout Artist: Ma. Rubynita T. Del Rosario, Joel F. Capus
Project Development Managers: RD Benjamin D. Paragas, CESO V, ARD Atty. Suzette
T. Gannaban-Medina, Dr. Rafael G. Manalo, Danilo C.
Padilla, Dr. Arnaldo G. Ventura, Corazon C. Flores, Dr.
Raquel P. Girao, Dr. Elizabeth T. Delas Alas, Dr.
Ferdinand J. Gotoy

Printed in the Philippines by ________________________

Department of Education – MIMAROPA Region

Office Address: Meralco Avenue corner St. Paul Road, Pasig City
Telephone Number: (02) 6314070
E-mail Address: [email protected]
 7

Physical Education
Quarter 1 – Module 3:
Introduction to Individual Sports:
Running and Swimming
Introductory Message

For the facilitator:

Welcome to the P.E 7 Alternative Delivery Mode (ADM) Module on Introduction

to Individual Sports: Running and Swimming!

This module was collaboratively designed, developed and reviewed by

educators both from public and private institutions to assist you, the teacher or
facilitator in helping the learners meet the standards set by the K to 12 Curriculum
while overcoming their personal, social, and economic constraints in schooling.

This learning resource hopes to engage the learners into guided and
independent learning activities at their own pace and time. Furthermore, this also
aims to help learners acquire the needed 21st century skills while taking into
consideration their needs and circumstances.

As a facilitator, you are expected to orient the learners on how to use this
module. You also need to keep track of the learners' progress while allowing them to
manage their own learning. Furthermore, you are expected to encourage and assist
the learners as they do the tasks included in the module.

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For the learner:

Welcome to the P.E 7 Alternative Delivery Mode (ADM) Module on Introduction

to Individual Sports: Running and Swimming!
The hand is one of the most symbolized part of the human body. It is often
used to depict skill, action and purpose. Through our hands we may learn, create
and accomplish. Hence, the hand in this learning resource signifies that you as a
learner is capable and empowered to successfully achieve the relevant competencies
and skills at your own pace and time. Your academic success lies in your own hands!

This module was designed to provide you with fun and meaningful
opportunities for guided and independent learning at your own pace and time. You
will be enabled to process the contents of the learning resource while being an active
learner.
This module has the following parts and corresponding icons:

What I Need to Know This will give you an idea of the skills or
competencies you are expected to learn in the
module.

What I Know This part includes an activity that aims to

check what you already know about the
lesson to take. If you get all the answers
correct (100%), you may decide to skip this
module.

What’s In This is a brief drill or review to help you link

the current lesson with the previous one.

What’s New In this portion, the new lesson will be

introduced to you in various ways such as a
story, a song, a poem, a problem opener, an
activity or a situation.

What is It This section provides a brief discussion of the

lesson. This aims to help you discover and
understand new concepts and skills.

What’s More This comprises activities for independent

practice to solidify your understanding and
skills of the topic. You may check the
answers to the exercises using the Answer
Key at the end of the module.

What I Have Learned This includes questions or blank

sentence/paragraph to be filled in to process
what you learned from the lesson.

What I Can Do This section provides an activity which will

help you transfer your new knowledge or skill
into real life situations or concerns.

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 Assessment This is a task which aims to evaluate your
level of mastery in achieving the learning
competency.

Additional Activities In this portion, another activity will be given

to you to enrich your knowledge or skill of the
lesson learned. This also tends retention of
learned concepts.

Answer Key This contains answers to all activities in the

module.

At the end of this module you will also find:

References This is a list of all sources used in developing

this module.

The following are some reminders in using this module:

1. Use the module with care. Do not put unnecessary mark/s on any part of the
module. Use a separate sheet of paper in answering the exercises.
2. Don’t forget to answer What I Know before moving on to the other activities
included in the module.
3. Read the instruction carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking your answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are through with it.

If you encounter any difficulty in answering the tasks in this module, do not
hesitate to consult your teacher or facilitator. Always bear in mind that you are not
alone.

We hope that through this material, you will experience meaningful learning
and gain deep understanding of the relevant competencies. You can do it!

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 What I Need to Know

This module was designed and written with you in mind. This will help you
understand the nature and background of the running. The scope of this module will
involve you in different learning situations. The language used in the following topics
are appropriate to your vocabulary level as a student. The lessons are arranged to
follow the standard sequence of the course.

Are you ready to learn more about running and swimming? This module will
help you understand the nature, background and skills of individual sports such as
track event or running and swimming. This module focuses on the following lessons:
 Lesson 1 – Introduction to Running
 Lesson 2 – Skills in Running
 Lesson 3 – Introduction to Swimming
 Lesson 4 – Skills in Swimming

After going through this module, you are expected to have learned the
following competencies:
 Undertakes physical activity and physical fitness assessments.
(PE7PF-Ia-h-23)
 Describe the nature and background of the sport. (PE7GS-Id-5)
 Execute the skills involved in sport. (PE7GS-Id-h-4)
 Monitor periodically one’s progress towards fitness goals.
(PE7PF-Id-h28)

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 What I Know

Pre-Test
A. Directions: Choose the letter of the best answer.

1. This event is participated by four runners. Each runner covers 100 meters.
a. 4 x 100 c. 4 x 400
b. 4 x 200 d. 4 x 800

2. This event requires the participant to run over the hurdles during the race.
a. Relay c. Hurdles
b. Sprint d. Long Distance

3. The following are events held in a 400-meter track, EXCEPT:

a. Sprint c. Hurdles
b. Relays d. Shot put

4. It is a collection of sports events that involves running, throwing, and

jumping.
a. Archery c. Swimming
b. Athletics d. Gymnastics

5. The following are the starter’s command in running, EXCEPT:

a. Go c. Ready
b. Set d. On Your Marks

6. This event is participated by four runners. Each runner covers 400 meters.
a. 4 x 100 c. 4 x 400
b. 4 x 200 d. 4 x 800

7. Which of the following is the equipment used in relay races?

a. Baton c. Hurdles
b. Discus d. Shot put

8. Which of the following is NOT a part of any running event?

a. Individual c. Medley
b. Relay d. Long distance

9. He was the first man to swim the English Channel in 1875.

a. George Bath c. Richmond Cavill
b. John Arthur d. Captain Matthew Webb

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10. An individual or team racing sport that requires the use of one’s entire body
to move through water.
a. Athletics c. Swimming
b. Running d. Gymnastics

11. Which of the following swimming stroke is the fastest and most efficient
technique?
a. Butterfly c. Backstroke
b. Freestyle d. Breaststroke

12. It is the most difficult and exhausting stroke in swimming.

a. Butterfly c. Backstroke
b. Freestyle d. Breaststroke

13. It is the slowest swimming stroke.

a. Butterfly c. Backstroke
b. Freestyle d. Breaststroke

14. The following are equipment use in swimming, EXCEPT:

a. Kickboard c. Goggles
b. Baton d. Swim suit

15. In 1951, the first ASEAN Games was held in:

a. New Delhi, India c. Los Angeles, California
b. Bangkok, Thailand d. Amsterdam, The Netherlands

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 Lesson

1 Introduction to Running

In the previous lesson, you have learned about basic exercise program as well
as the skills on how to design your own exercise. You have also learned about the
different kinds of stretching. Are you ready to learn more? The following lesson will
focus on the different running and swimming events. You will be provided with
activities that will test your prior knowledge, and will help you to understand more
about running and swimming.

What’s In

Let’s refresh your memory about our previous lesson.

Directions: Copy the table below in your notebook. From the list of exercises below
identify which is exercises is for warm-up (dynamic exercise) and cool-down (static
exercise). Write your answers under the correct column in the table.

1. Front of Thighs 6. Upperback

2. Knee & Thigh 7. Plank Walk-Outs
3. March & Reach 8. Chest
4. Back of upper arm 9. Front Leg Raise Toe Tap
5. Side Cross Swings 10. Front Swings

WARM-UP COOL-DOWN

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 What’s New

Activity 1: Personal Check

In this part of the lesson, you will be engaged in different activities to enhance
your knowledge and understanding about individual sports.

Directions: Put a check () mark in the Column of YES, if you have performed the
activities listed below and ( x ) in the NO column if you have not.

ACTIVITIES YES NO
I have joined a running competition in our barangay.
I’m good at playing luksong tinik.
I have overtaken a dog barking at or running after me.
I became a runner and jumper in my elementary grade.
I can run fast without getting any injury.
I enjoy playing, running, and jumping with my neighbors.
I can throw a stone to a far distance.
I can jump high without giving full effort.
I enjoy watching different activities like running, jumping
and throwing competitions.
I can run and jump in fun games.

If you have more than five “yes” answers in this activity it means that you
possess athletic skills. All you need to do is to develop and enhance such skills to
become a potential athlete.

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 What is It

Read to Understand

The Background of Athletics

Track and field athletics, commonly known as athletics or track and field, is
a collection of sports events that involve running, throwing and jumping. The name
"athletics" is derived from the Greek word "athlos" meaning "contest".

Dating back to the Ancient Greeks, athletics was the only competition to be
held in the first Olympic Games which took place in Athens in 776 BC. At that time,
the single athletic event was known as the stade, a foot race which covered the length
of the Athenian Olympic stadium.

In 1896, the first modern Olympic Games were staged. Although initially of
limited appeal, the Olympics captured the imagination of athletes and grew steadily,
making track and field an international sport for the first time. In 1913, the
International Amateur Athletic Federation (IAAF) was formed by representatives from
16 countries. The IAAF was charged with establishing standard rules for the sport,
approving world records, and ensuring that the amateur code was adhered to; it
continues to carry out these duties today.

Track Events
Track events often involve a field or a running track of varying measurements.
These events are typically held in a 400-meter track. These include sprints, middle
distance events, long distance events, hurdles, relays, road running and race
walking.

Short Distance or Sprints

Sprint is a short running race. In a track and field competition, there are
generally three different sprint distances: 100m, 200m, and 400m.

Middle Distance
The middle-distance races are 800m, 1500m, and 3000m. These races require
different skills and tactics to win. They rely more on endurance and pacing than just
pure speed. Also, the runners don't stay in a single lane for the entire race. They
start out in staggered lanes, to make the distance the same for each runner, but the
race soon becomes open with no lanes and the runners must pass around each other
to gain the lead.

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Long Distance
There are three main long-distance races: 3000m, 5000m, and 10,000m
races. These races are similar to the middle-distance races, but the emphasis is even
more on correct pacing and endurance.

Hurdles
A hurdles race is one in which obstacles are placed at intervals along the track
that the runners must jump over on their way the finish line. Typical hurdle races
are the 100m and 400m for women and 110m and 400m for men. Timing, footwork,
and technique are the key in wining hurdles events. Of course, you still need to be
fast, but jumping the hurdles in stride without much slowing down is how to win in
the hurdles.

Relays
Relay races are where teams of runners compete against each other. There are
typically four runners and four legs to the race. The first runner starts with the baton
and runs the first leg handing off to the second runner. The hand off must typically
take place within a given area of the track. The second then hands off to the third
and the third to the fourth. The fourth runner runs the final, or anchor, leg to the
finish line. Common relay races are the 4x100m and the 4x400m.

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 Facilities and Equipment used in Athletics

Track facility

Track Oval

Equipment

Baton Hurdles Starting Blocks

Starting Gun Spike Shoes

Participating and performing well in running events require some key skills to
make it well in every event. Mastering these skills will not waste any movement, will
use essential muscles, use optimum force, and relax the muscles that will not be
involved in your movements.

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 Running Skills

Body Position
The head, trunk, and pelvis should be positioned
along a vertical line, which is perpendicular to the ground.
This helps to ensure that the pelvis is in the most efficient
position. It should be obvious that the erect position better
enables you to lift your knees, which, in turn, will increase
stride length.
Your head should be up, with eyes focused 20 - 30
yards ahead. Runners who have a tendency to look at the
ground a short distance in front of their feet usually have
short, choppy stride as a result.

Arm and Shoulder Carriage

It is necessary to have arm and shoulder movements
during running so that torque produced by the driving of the
legs is more easily absorbed. Your shoulder must move in
coordination with the arms.
It is advisable for you to keep the hands, arms, and
shoulders as relaxed as possible, for tense muscles does not
only required a greater oxygen consumption but are also
prone to cramps. Most runners cup the hands or maintain a
light pressure between the thumb and fist, finger on each
hand; this tends to prevent the arms and shoulders from
tensing.
The position of the arms should probably approach a right angle during the
forward movement but the exact position is not critical. However, you must not carry
your arms excessively high for this can be very fatiguing. During the forward swing,
your arms should not cross the imaginary mid-line which divides the body. Runners
who do this "cross-body" action cause the trunk to rotate unnecessarily.

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 Action of the Legs
There are two parts of leg action.
These are: (1) the recovery phase, and (2) the
driving phase. In the recovery phase, the
rear foot leaves the ground and in the
driving phase the lead foot touches the
ground.
Running speed is the combination of
the stride length and frequency of the stride.
Stride length and body lean will increase as
Recovery Phase Driving Phase
one increases speed.

Foot Action
A male runner has a landing touch with
a "heel-ball" action, which is where the heel hits
the ground first. The weight is then transferred
to the ball of the foot in a rocking chair fashion.
Among female runners the "heel-ball" and "ball-
heel-ball" is about the same. In the "ball-heel-
ball", the runner initially settles on the ball of
the foot, then momentarily transfers the body's
weight to the heel, and then rolls forward again
to the ball for the driving phase. The "heel-ball"
landing tough is suited to be more efficient over
long distances because there is less strain put
on the muscles of the calf.
a. Master the sprint start.
b. Starting a sprint race is all about explosion of speed and power.
c. You do need to keep it under control.
d. Being relaxed helps your body run efficiently and quickly at any distance.
e. Try to breathe gently and await the starter's commands.

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ON YOUR MARK
a. Crouch on one knee and form a
high bridge with your fingers just
behind the line.
b. Your hands should be placed
slightly wider than your shoulder
width.
c. If you feel cramped, you are
probably positioned too close to the
start line.
d. Don't get distracted by anything or
anybody.
e. Keeping your eyes focused on the
ground ahead of you will help your
balance, focus and relaxation.

SET
a. Raise your hips to a level just above
your shoulders.
b. Your head shouldn't be dropped
towards the ground but don't 'crick'
your neck by trying to look up the
track.
c. Lean your body as far forward as
you can and aim to begin running
without stumbling.
d. Wait for that starting signal.

GO
a. When then gun goes off, breathe
out hard and pump those arms and
legs.
b. Try not to travel too far with each
stride to start with.
c. Thrust your elbows as high as
possible with each backward swing
and drive your legs with a high knee
action.
d. Keeping your body low in your
opening strides will thrust you
forward.

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 What’s More

Activity 1: Word Hunt Game

This activity will enhance your knowledge and understanding on our lesson
about individual sports specifically track event.

Directions: There are 13 empty boxes in the middle of the chart. Write the missing
letter in column 8 to complete the words related to athletics.

Z C F A T H L T I C S S W Q

X L O S B H E D U R A N C E

C P O K T U I U N N E R S X

V O T G Z R E A Y S K H C H

B I A D P D A U A Y N M G T

N U C S O L E Y Z O C N K D

M Y T A I E G K T S I S F U

L T I T P S E A O N H G S S

K R O S I N N C N V S T L Z

J E N E O N Y U R M A R K S

U W R W E E G V F Y I L C K

G Q S P I K E S H O E S Y Y

S T A R T I N B L O C K S W

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Activity 2: Peer or Family Assisted Activity
Directions:
1. Perform the following command in running.
2. Put a check () if it observed or not observed.
3. Repeat the activity three times.

OBSERVED NOT OBSERVED

POSITION 1ST 2nd 3rd 1ST 2nd 3rd
Trial Trial Trial Trial Trial Trial

On Your Mark - Both hands are on the

ground shoulder width apart, arms
supporting the body and knee of the rear
leg rests on the ground
Set - Arms support the body, shoulders
are above and slightly ahead of the
hands, and front knee is at angle of 90
degrees higher than the shoulder level.
Go - Front leg is driven forward and
hands are lifted from the ground at the on
same time. Knee and hip are fully
extended on completion of drive.

Additional Activities

Activity Log
In this activity, you will monitor the progress of your running speed for one week.
Directions:
1. Perform a warm-up exercise before doing the activity and cool-down after.
2. Execute the recommended running activity for three (3) days.
3. Record your heart rate and the running time on your weekly activity log.

TIME
HEART RATE
DAYS ACTIVITY (hours: minutes:
(bpm)
seconds)
Morning/
Monday 800-meter walk
Afternoon
Morning/ 5-minute
Wednesday
Afternoon jogging
Morning/ 50-meter run
Friday
Afternoon

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 Lesson

2 Let’s Run the Race

What’s In

Direction: Before we dig deeper into running, let’s identify again the different
equipment used in running.

1. 2. 3.

4. 5.

What’s New

Activity 1: WARM ME UP
This activity will prepare your body for any physical activity.
Procedure:
1. Obtain and record your RHR.
2. Do the following exercises:
a. 5 - Minute jog in place or jogging around.
b. Head stretch – 10 seconds (forward, backward, sideward)
c. Arm stretch – 10 seconds (right and left)
d. Leg stretch – 10 seconds (right and left)
e. Lunge
f. High knees
g. Side shuffle (right and left)
3. Obtain and record your heart rate after.

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 What is It

Physical activity has benefits for the human body, but along with this, it also
carries with it some risks. The most common of these risks are burnout and
musculoskeletal injury. Depending on the activity, injury may be present. To
minimize the risks of activity – related injuries, here are some precautions and
safety tips that you may follow:
 Wear comfortable clothing and well – padded shoes that will protect the
heels and arches of the feet.
 Put on appropriate gear for the activity such as knee pad and elbow pads.
 Always do warm up exercises before any physical activity and cool down
afterwards to lower the risk of strains and sprains.
 Take some break during the activity.
 Do not exercise with an empty stomach. Eat something light to give you
some stamina, but do not exercise immediately after a full meal.
 Replenish fluids before, during, and after a physical activity.
 Be aware of the weather and environmental conditions. Avoid doing
outdoor vigorous activities in hot or humid weather.
 Listen to your body. Don’t do physical activity when you don’t feel well.

What’s More

Activity 1: Let’s Run!

Remember that before doing any physical activity, you must do warm up
exercises first. This should be done to prevent injuries that may happen.

Directions: Wear a proper attire for your safety in doing the activity. Perform warm-
up exercises first before doing the activity.

Procedure:
1. Find a place or space where running is possible. Measure the distance.
2. Run for about three (3) minutes straight.
3. If you feel tired after sometime, you may do jogging but make sure to finish
the time.
4. Note for the distance you covered for the 3-minute run.
5. Do your cool down exercise.

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Activity 2: Run with Me!
Directions: Wear a proper attire for your safety in doing the activity. Have someone
to accompany you during your run.
Procedure:
1. Repeat what you did in Activity 1. But this time you will have someone to
check if you are doing the proper body actions in running.
2. Observe proper command during your run.

Activity 3: Let’s Run Run Run !

In this activity, your understanding about the running skills will be deepened.
You will perform and apply the basic skills in running.
Directions: Wear a proper attire for your safety in doing the activity. Perform warm-
up exercises first before doing the activity. Record your time in order to keep track
of your performance. Ask one member of your family to record your time.
Procedure:
1. Find a place or space where running is possible. Measure the distance of the
event that you are running (20m, 30m, 40m, 50m)
2. Run different distances.
3. Observe the different running commands.
4. Record your performance of speed.
5. You will be rated according to the rubric below.

Sprint Time (Minutes and seconds)

20 meters
30 meters
40 meters
50 meters

Needs
Mastery (4) Proficient (3) Developing (2)
Improvement (1)
Arms moves in
Arms move in Arms move in Arms do not move
opposition to legs
opposition to legs, opposition in opposition of
most of the time,
elbows bent. inconsistently. legs
elbows bent.
Brief period where
Feet are on the Feet are on the Feet are always on
both feet are off
ground together ground together the ground
the ground (period
sometimes. most of the time. together.
of suspension)
Foot placement is Landing is flat
Foot placement is Landing is always
correct most of the footed majority of
always correct. flat footed.
time the time.
Nonsupport leg
bent Knee bend is less Knee bend varies Slight or no knee
approximately 90 than 90 degrees in degrees. bend.
degrees

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Activity 4: Cool Down
Perform static stretching to cool down your muscles.

What I Have Learned

Complete the chart below. This will be your exit ticket showing what you
learned in this lesson.

3 Things I Have
2 Thing I have Enjoyed 1 Question in my Mind
Learned

What I Can Do

Make an essay about this question.

If you were given a chance to become an athlete, particularly a runner, what

will you do to be good and successful in this field?

17
 Lesson

3 Introduction to Swimming

What’s In

In our previous lesson, you learned about track event, facilities, equipment
and skills in running. Let’s check if you still remember our previous lesson.
1. What is running?
2. What are the facilities and equipment used in running event?
3. Give at least 3 examples of running events.

What’s New

Activity 1: Puzzle Game

This activity introduces the basic strokes and techniques of swimming and
how each skill is properly executed.
Directions: Find and loop words related to swimming. Classify the following words
whether it is equipment or skills.
E B R E A S T S T R O K E C T
E F D C V W Q A Z M K L U F O
L R I E K I C K B O A R D G U
Y O E N V M H E A D G E A R C
T N X I S M P O G B S D S U H
S T A R T I N G G U N E B I P
E C H J F N U L Y P L M A A A
E R Q H E G H L H G I U C S D
R A Y F D T F B G P O M K W W
F W I U N R G O H J I V S I Q
R L R L E U G S U W S Y T M A
F U F T K N P U S S K T R S S
V H T L K K W I K D J R O U X
C U U R T S Q T O E I E K I Z
B F L U T T E R K I C K E T H

18
 Equipment Skills

Directions: Using the words you have listed from the puzzle game, formulate a
paragraph that will describe swimming.

What is It

Read to Understand
Swimming is an individual or team racing sport that requires the use of one's entire
body to move through water. The sport takes place in pools or open water (e.g., in a
sea or lake). Competitive swimming is one of the most popular Olympic, sports, with
varied distance events in butterfly, backstroke, breaststroke, freestyle.

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.

19
 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.

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 who 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 “Ilocano Shark,” 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 a gold in the 400-meter individual medley at Southeast
Asian Games held in Bangkok, Thailand.

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Equipment in Swimming
The following are the basic equipment used in swimming.

Goggles Kick Board Swim Cap Starting Gun

Swim Suit Touch pad Swimming trunks

Swimming is an individual or team racing sport that requires the use of one's
entire body to move through water. The sport takes place in pools or open water (e.g.,
in a sea or lake). Competitive swimming is one of the most popular Olympic,
sports, with varied distance events in butterfly, backstroke, breaststroke, freestyle.

Four Swimming Strokes

1. Front Crawl
 It is popularly known as Freestyle. It is also
considered as the fastest and most efficient
swimming technique.
 The body must be kept horizontal, stretched and
streamlined.
 Involves alternating over arm strokes and the
flutter kick, the up and down movement of the
legs.
 The head remains in the water, the face
alternating from side to side.

2. Butterfly
 It is a powerful and graceful technique; the most
difficult and exhausting stroke.
 Hands enter the water shoulder width apart.
 Legs move in fishtail or dolphin kick, which the legs
move up and down together, with the knees bent on the
upward swing.
 Arms move up and downward shoulder rotate bringing
arms around.

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3. Breaststroke
 It is the slowest of the four official styles in
competitive swimming which requires comparable
endurance and strength to other strokes.
 Strokes begin with the body in a stretched out,
horizontal position with the face in the water.
 Upper body lifts as the arms pull and the head
lifts to breathe.
 Frog kick takes place under the water and begins
with the legs in an extended position with feet
together. Frog kick is leg movement where the
knees primarily turned outward and the legs
alternately separated and closed.

4. Backstroke
 It has the advantage of easy breathing, but has the
disadvantage of swimmers not being able to see where
they are going. This is the only competition swimming
style that has a different start.
 Push of the wall, on your back, in a streamline
position.
 The alternating kick originates from the hip and
remains within the body width.
 Toes are pointed with ankles relaxed and the knees
bend slightly with each kick.
 The leg kick and arm actions should be controlled
and steady while maintaining a fixed head position.

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 What’s More

Activity 1: Swimming Exercise Log

In this activity, you will design your own exercises related to swimming.

Directions: List down five exercises that aim to develop cardiovascular endurance
and five exercises that aim to develop muscular endurance. Specify the number of
repetitions and the time.

Exercises Repetition Time (in seconds)

A. Cardiovascular Endurance

1.

2.

3.

4.

5.

B. Muscular Endurance

1.

2.

3.

4.

5.

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 Lesson

4 Let’s Swim

What’s In

A. Direction: Identify the swimming strokes illustrated in each of the following items.

1. _______________ 2. ________________ 3. _______________ 4. ______________

B. Direction: Identify the names of the following swimming equipment.

1. 4.

2. 5.

3. 6.

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 What’s New

Activity 1: WARM ME UP
This activity will prepare your body for any physical activity.

Procedure:
1. Obtain and record your RHR.
2. Do the following exercises:
a. 5 - Minute jog in place or jogging around.
b. Head stretch – 10 seconds (forward, backward, sideward)
c. Arm stretch – 10 seconds (right and left)
d. Leg stretch – 10 seconds (right and left)
e. Lunge
f. High knees
g. Side shuffle (right and left)
3. Obtain and record your heart rate after.

What’s More

Activity 1: Dry Land Exercise

In this activity, you will apply the swimming skills in dry land.

Material: Timer

Procedure:
1. Ask friends/family members to assist you.
2. Obtain and record your RHR.
3. Using a bench perform each exercise such as flutter kicks, Dolphin kicks, and
Frog kicks.
4. After each exercise, record your heart rate.
5. Rest for 1 minute, then repeat the exercises.
6. Observe the proper procedure in doing the different skills.

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 First Trial Second Trial
Leg Work Exercises
No. of kicks No. of kicks
Flutter Kicks (1 minute)
Dolphin Kicks (1 minute)
Frog Kicks (1 minute)
First Trial Second Trial
Arm Exercises
No. of Strokes No. of Strokes
Backstroke (1 minute)
Breaststroke (1 minute)
Butterfly (1 minute)
Front Crawl (1 minute)

Processing questions:

1. What is your observation on your performance?

2. Which of the exercises you’ve done were easy to perform? Why?
3. Which of the exercises you’ve done were hard to perform? Why?
4. Is there an improvement in your performance from first trial up to the last
trial? State your answer.
5. Is there an increase in your heart rate in every exercise?
6. What do you think is the relationship between your heart rate and you
performance?

Activity 2: Dry Land Exercise with my Family

Material: Timer

Procedure:
1. Do the Activity 2 together with a family member or a friend.
2. Increase repetition and the time of every exercise you will do.
3. Observe the proper procedure in doing the different skills.

Activity 3: Cool Down

Perform static stretching to cool down your muscles.

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 What I Have Learned

Complete the K-W-L chart by answering things you already know, things you
still want to know, and the things you have learned about swimming in general.

What I KNOW What I WANT to Know What I’ve Learned

A. History A. History A. History

B. Facilities B. Facilities B. Facilities

C. Skills C. Skills C. Skills

What I Can Do

Direction: Write a short essay about this question?

How can you use the skills you have learned in running and swimming in
real life situations?

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 Assessment

A. Directions: Choose the letter of the best answer.

1. The following are events held in a 400-meter track, EXCEPT:

a. Sprint c. Shop put
b. Relays d. Hurdles

2. It is a collection of sports events that involves running, throwing, and jumping.

a. Swimming c. Athletics
b. Gymnastics d. Archery

3. Which of the following swimming stroke is the fastest and most efficient
technique?
a. Freestyle c. Breaststroke
b. Butterfly d. Backstroke

4. It is the most difficult and exhausting stroke in swimming.

a. Backstroke c. Butterfly
b. Breaststroke d. Freestyle

5. In 1951, the first ASEAN Games was held in:

a. Amsterdam, The Netherlands c. Los Angeles, California
b. Bangkok, Thailand d. New Delhi, India

6. It is the slowest swimming stroke.

a. Backstroke c. Butterfly
b. Breaststroke d. Freestyle

7. The following are equipment use in swimming, EXCEPT:

a. Swimsuit c. Goggles
b. Kick board d. Baton

8. The following are the starter’s command in running, EXCEPT:

a. Set c. On Your Marks
b. Ready d. Go

9. This event is participated by four runners. Each runner covers 400 meters.
a. 4 x 800 c. 4 x 200
b. 4 x 400 d. 4 x 100

10. Which of the following is the equipment used in relay races?

a. Shot put c. Discuss
b. Hurdles d. Baton

28
11. Which of the following is NOT a part of any running event?
a. Individual c. Long Distance
b. Relay d. Medley

12. He was the first man to swim the English Channel in 1875.
a. Richmond Cavill c. John Arthur
b. George Bath d. Captain Matthew Webb

13. An individual or team racing sport that requires the use of one’s entire body
to move through water.
a. Swimming c. Gymnastics
b. Running d. Athletics

14. This event is participated by four runners. Each runner covers 100 meters.
a. 4 x 800 c. 4 x 200
b. 4 x 400 d. 4 x 100

15. This event requires the participant to run over the hurdles during the race.
a. Relay c. Hurdles
b. Sprint d. Long Distance

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 30
What's More
Activity 1: Word Hunt Game
Z C F A T H L E T I C S S W Q
X L O S B H E N D U R A N C E
C P O K T U I R U N N E R S X
V O T G Z R E L A Y S K H C H
B I A D P D A D U A Y N M G T
N U C S O L E C Y Z O C N K D
M Y T A I E G O K T S I S F U
L T I T P S E T A O N H G S S
K R O S I N N B C N V S T L Z
J E N E O N Y O U R M A R K S
U W R W E E G O V F Y I L C K
G Q S P I K E R S H O E S Y Y
S T A R T I N G B L O C K S W
Athletics Endurance Runners Relays Go
Starting Blocks Set On Your Marks Baton
Spiker Shoes Hurdles Speed Foot action
What’s In (Lesson 2) What’s In
What I Know
1. Baton
2. Hurdles LET’S RECALL
1. A
3. Starting blocks 2. C
4. Starting gun A. Warm-up
3. D
5. Spike shoes 1. March & Reach
4. B
2. Side Cross Swings
5. C
3. Plank Walk-Outs
6. C
4. Front Leg Raise Toe
7. A
Tap
8. C
5.
Front Swings
9. D
10. C
B. Cool-down
11. B
1. Front of thighs
12. A
2. Knee & Thigh
13. D
3. Back of upper arm
14. B
4. Upperback
15. A
5. Chest
Answer Key (Lesson 1 and 2)
 31
Equipment Skills
Kick board Breaststroke
Head gear Flutter kick
Starting gun Freestyle
Touch pad Front Crawl
Swim suit Backstroke
Goggles Butterfly
Swim cap
What’s New
Activity 1: Puzzle Game
Assessment What’s In (Lesson 4) What’s In (Lesson 3)
A.
1. C 1. Backstroke 1. Running event is
2. C 2. Breaststroke typically held in 400-
3. A 3. Butterfly meter track.
4. C 4. Freestyle 2. Track Oval, Baton,
5. D B. Hurdles, starting blocks,
6. B 1. Swim cap Starting gun, Spike shoes
7. D 2. Goggles 3. a. Sprint
8. B 3. Touch Pad b. Middle Distance
9. B 4. Starting gun c. Long Distance
5. Swim trunks d. Hurdles
10. D
6. Swim suit e. Relays
11. D
12. D
13. A
14. D
1. C
Answer Key (Lesson 3 and 4)
References
Book
https://lrmds.deped.gov.ph/detail/7160

Online sources
https://www.betterhealth.vic.gov.au/health/ten-tips/10-tips-to-exercise-
safely
https://en.wikipedia.org/wiki/Swimming_(sport)

https://www.rappler.com/sports/specials/palarong-
pambansa/2012/4601-highs-amp-lows-of-swimming-in-the-philippines

https://en.wikipedia.org/wiki/Eric_Buhain

Department of Education, Physical Education and Health 7 Learner’s

Material Pasig City: Department of Education, 2017

32
For inquiries or feedback, please write or call:

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Meralco Avenue, Pasig City, Philippines 1600

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