CATHOLIC SCHOOLS IN IFUGAO

HEALTH OPTIMIZING PHYSICAL EDUCATION 4 (H.O.P.E. 4)

SECOND SEMESTER - MIDTERM – A.Y. 2024-2025

LESSON 1: AQUATIC RECREATIONAL ACTIVITIES

Leisure is the time spent on activities not related to work. It is your free time, that period when you do
not have to perform obligations such as household chores, school work, or office tasks. Hence, time spent on
life maintenance activities such as sleeping and eating are not considered leisure.

There are a variety of ways to spend one’s leisure time - you can read books, surf the Internet, play
your favorite video games, and go to malls, among others. You can also spend time with your family or friends.
One excellent means of spending leisure time is through recreation, an activity that usually requires physical
engagement done for enjoyment and fun. Recreational activities usually refresh one’s mind and spirit.
Examples of recreational activities are gaming, traveling, singing, and creating arts and crafts. Even sports can
be considered leisure if these are done not for competition but for fun.

AQUATIC RECREATIONAL ACTIVITIES

As the country is surrounded by and filled with various bodies of water, Filipinos have a variety of
water forms where they can engage in water-based recreational activities. The Philippines’s over 7,100 islands
boast of beaches, lakes, rivers, and other natural water forms, not to mention hundreds of swimming pools
that have become quite accessible in many cities and provinces. Considering this abundance of natural and
man-made bodies of water, it is not surprising that many Filipinos choose to engage in water-based
recreational activities.

SWIMMING

Swimming is propelling the body into the water through the combined movements of legs and arms
while floating. Recreational swimming is probably the most common water-based recreational activity as it
requires minimal use of equipment. What you need is a swimming venue, your body, some swimming gear,
and your swimming skills.

Recreational swimming is when one swims to have fun and enjoy the water. It is different from
competitive swimming where participants follow structured guidelines when it comes to learning the
requisite skills. Recreational swimming sessions, in contrast, are less structured when it comes to learning the
swimming skills.

TYPES OF AQUATIC ACTIVITIES:

1. Kayaking
Kayaking is propelling a small boat called a “kayak” by
paddling a double-bladed oar paddle. It can be done in almost any
body of water, including seas, lakes, rivers, and even in large pools.
Typically, a kayak can accommodate one paddler only, but some can
accommodate up to three paddlers. When loaded, the kayak “sits”
low in the water.

2. Surfing
Surfing is a surface water sport that involves a person – called a
surfer “riding” ocean waves using a special board called a surfboard. The
surfer rides on the forward face of a moving wave which carries him or
her toward the shore. The most suitable waves for surfers are usually
ocean waves, although some bodies of water such as lakes and rivers can
sometimes generate waves that are strong and big enough for surfing,
Surfers can also use artificial waves created in artificial wave pools.

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3. Wakeboarding
Wakeboarding is another type of surface water sport that
involves a person-commonly called a wakeboarder-moving over the
surface of a body of water while riding a special board called a
wakeboard. The wakeboarder, who uses techniques adopted from
surfing and snowboarding, can be towed either by a motorboat or a
closed-cable system. Wakeboarding is a rapidly growing sport in the
Philippines and many other countries. It is also on the shortlist of
possible sports to be included in the 2020 Olympic Games in Tokyo,
Japan.

4. Snorkeling
Snorkeling is swimming on or through a body of water
wearing a snorkel, which is composed of a mask and a tube. In
snorkeling, you swim only near the water surface so that the tube
connected to your mouth is above it. This will allow you to breathe
through your mouth when you float underwater. It allows you to see
and observe underwater spectacles such as colorful corals and
schools of fish.

5. Water Aerobics
Aerobics exercises done on land are also possible to be
performed in water. Such exercises are called aquatic or water
aerobics. In water aerobics, people perform traditional workouts in
a shallow part of a swimming pool. Some exercises are done in
waist-high water, while some are done in neck-high water.
Water aerobics is the best way to enjoy the water if you are
not an able swimmer. Moreover, engaging in water aerobics is an
excellent alternative to performing land-based aerobic exercises, as
the latter promotes low-impact movement since the water supports your every action, taking the pressure off
of your muscles, bones, and joints. Water pressure also helps your heart in moving blood around your body.

6. Free Diving
Free diving is essentially a form of underwater diving
wherein the individual performing it relies on his ability to hold
his or her breath underwater until resurfacing. It does not
involve the use of any breathing apparatus. It has variations and
other forms that serve different purposes such as spearfishing,
free diving photography, underwater football, underwater
rugby, etc. It is considered both a sport and a recreational
activity.

7. Scuba Diving
Recreational scuba diving is a variation of scuba diving for leisure
and enjoyment. Compared to the “technical” type of scuba diving which
requires a greater level of training and experience and a more complex
set of equipment, recreational scuba diving uses basic equipment only
and does not require specialty training however, before one can
participate in this kind of recreation, he or she must be physically,
mentally, and emotionally fit. In contrast to free diving, scuba diving in
general involves the use of a breathing system, specifically, a scuba (a
self-contained underwater breathing apparatus).

BENEFITS OF WATER-BASED RECREATION

Like any other physical activity, water-based recreation can have substantial health benefits.
Swimming, for instance, is an excellent aerobic physical activity. It improves one’s cardiorespiratory endurance

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and aerobic energy production. With regular aerobic physical activities, chronic illnesses such as
cardiovascular diseases can be prevented.
Most water-based recreational activities also require muscle strength and endurance, such as white-
water rafting and dragon boat racing. The body’s flexibility is also needed as smooth movements of the arm
and back joints are essential in most water-based recreations. Recreational activities such as these are perfect
for testing and regulating one’s physical fitness.
Aquatic recreational activities also help in toning the body. Kayaking, for instance, helps flatten your
tummy. Paddling on both sides also builds up arm muscles while steering and guiding the kayak, which
requires the use of one’s legs, and strengthens leg muscles.
Water-based recreations also relieve stress, thereby improving one’s mental and emotional condition.
All these activities enhance one’s self-confidence and self-worth. Active recreation also improves social
interactions.

HAZARDS OF WATER-BASED RECREATIONAL ACTIVITIES

While water-based recreational activities bring substantial health and mental benefits, they also pose
serious hazards and health risks. The World Health Organization (WHO) categorized these, hazards into
physical, microbial, and chemical.

Physical Hazards
Physical hazards include drowning and injuries. Drowning is one of the unequivocal dangers of water-
based recreational activities. Data from the WHO in 2014 rates drowning as the third leading cause of
unintentional injury-related deaths worldwide. The WHO estimates 372 000 people worldwide die annually
due to drowning.
Injuries can also happen when one performs water-based recreational activities. For instance, people
put their lives in danger when they dive or jump into waters of unknown depths. They can suffer fractures,
concussions, or broken bones, among others. Slipping on wet surfaces, especially around swimming pools is
also a cause of injury. Discarded shards of glass and cans in polluted bodies of water can also cause injury.
Lastly, exposure to cold, heat, and sunlight can also pose hazard threats.

Microbial Hazards
Untreated sewage pumped into water bodies such as seas and rivers contaminates the water, and
contaminated water puts people at risk for infections that can cause diseases such as gastroenteritis and
upper respiratory infection. In swimming pools, viruses and bacteria that are resistant to commonly used pool
disinfectants also put people at risk for various infections.

Chemical Hazards
Water contamination because of chemicals also poses serious threats to participants of water-based
recreation. Chemical contamination in seas and rivers is caused by industrial discharge. In pools, chemical
contamination is usually caused by soap residues and cosmetics. These chemical contaminations may bring
toxicological effects to swimmers.
Aside from these hazards, there are also water bodies that pose threats because of the organisms
living in them. Aquatic predators such as crocodiles and sharks may attack people. Microscopic bacteria
viruses and other parasitic organisms may also cause serious threats to one’s health.

FORMATIVE ASSESSMENT 1
1. In your own words, define Leisure and recreation.
2. Enumerate the types of water-based activities and briefly define each.
3. Why should one engage in recreational activities that contribute positively to society?

LESSON 2: SWIMMING AS A RECREATIONAL ACTIVITY

The earliest record of swimming as a formal activity, with proper training-was in 2 500 BCE during the
ancient Egyptian, Assyrian, Greek, and Roman civilizations. Swimming then was a part of martial training and
was taught to males as part of their early education.
Today, swimming has become an essential exercise for all-around body development. It is useful in
therapy and exercise, especially for physically handicapped persons or those coming off of injuries. Sports

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events such as the Asian Games and Olympics also have swimming competitions. Competitive swimming
became prominent when it was included as one of the sports in the Olympic Games in 1896.

DIFFERENCE BETWEEN RECREATIONAL AND COMPETITIVE SWIMMING

While competitive swimming in the Olympic Games, only started in 1896, competition in this kind of
sport began more than five decades earlier. Swimming competitions were held in Europe as early as 1846.
However, recreational swimming is much older, having been practiced since the beginning of the world’s
ancient civilizations.
Recreational swimming is done for fun. Competitive swimming, on the other hand, is done as a contest
among swimmers. The goal of competitive swimming is to swim fastest among competitors. The objective of
recreational swimming is simply to relax, unwind, and enjoy the water.
While recreational and competitive swimming are fundamentally different, both require participants to
have two things: swimming skills and etiquette.

PREPARING TO SWIM
Whether you are to engage in recreational or competitive swimming, make sure you consider your
swimming venue and swimming attire.

SWIMMING VENUE
There are two types of venues for swimming. One type of venue is the open-water swimming venue
such as the seas, rivers, and lakes. The other type of venue is the indoor or outdoor swimming pool.
Commonly, formal swimming lessons are done in swimming pools rather than in open-water swimming
venues. The reason why formal swimming lessons are done in such a setting is because water movement in
swimming pools is more predictable than in natural bodies of water.

If you want to engage in recreational swimming, you must survey first the swimming area. In natural
bodies of water, observe first if the waves are high and whether the water current is strong or calm. In
swimming pools, locate first the shallow and deep areas. As much as possible, avoid going to deep areas,
especially if you are just learning how to swim.

It is also important to locate the lifeguard station. The lifeguard is your first hope for rescue in case you
or someone is in danger. So, you must know where to go or who to call if you will need help. You also need to
know if there is a nearby clinic in case you or someone needs first aid or immediate medical attention. If there
is none, always bring a first aid kit.

SWIMMING ATTIRE
For you to swim with ease and safety, you should wear the proper swimming attire. Generally,
swimming apparel includes swimsuits, caps, and goggles.

Swimsuit – Ordinary shorts and T-shirts are not advisable for swimming, and the reason is skin friction, which
is the resistance of the skin to the material passing through it. As you move through the swimming pool, your
skin resists the water (remember Newton’s Third Law of Motion: for every action, there is an equal and
opposite reaction), and causes drag, a type of resistance that makes it more difficult for you to swim. A
smooth surface produces less skin friction than a rough surface, which is why swimmers wear tight suits - to
reduce skin friction. Some competitive swimmers even shave their body hair to smoothen their skin even
more.

Cap – As mentioned, body hair increases skin friction. This same principle is the reason for wearing a cap while
swimming. A swimming cap reduces drag and it serves as your hair protection from chemicals and bacteria in
the water.

Goggles – Goggles are optional apparel in swimming, but it helps a lot if you have one. It allows you to open
your eyes underwater and prevents eye irritation while doing so. Just make sure that your goggles are
comfortably fit to your face when you wear them.

GETTING STARTED
Warm-Up Exercises

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 Before the actual swimming, you should perform some stretching and warm-up exercises first.
Stretching helps relieve muscle tension. It can also improve the range of motion and flexibility. After
stretching, proceed to your warm-up routine.

Taking a Shower
It helps your body adjust to the temperature before you go for a swim. Further, a pre-swim shower
removes sweat, cosmetics, and body oil, which can contaminate the water. Showering thoroughly with soap
also removes dirt and bacteria from the body. Taking a pre-swim shower shows not only good hygiene but also
common courtesy. More importantly, it helps prevent water contamination and the spread of bacteria and
disease.

Cooling Down
Cooling down after swimming is also vital. This is similar to warming up as you simply continue your
workout but at a slower pace and reduced intensity. To cool down after swimming, you can swim some leisure
laps for 5-10 minutes.

Maintaining Safety in Swimming

Safety must be a paramount consideration when swimming. Here are some tips that will keep you safe when
you go for a swim.
1. Learn swimming and water safety skills.
2. Swim with adult supervision or in areas with lifeguards. You must also swim in designated areas only.
3. Swim with others or with a buddy. As much as possible, avoid swimming alone.
4. Obey all safety signs and warning flags.
5. “Avoid alcohol use. Drunk people normally have no body balance and coordination. Alcohol in the body
also impairs judgment and affects one’s swimming skills.
6. Know weather and water conditions, especially in natural bodies of water. Water behavior is
unpredictable but you can keep safe if you at least know the water condition.
7. Learn first aid and cardiopulmonary resuscitation (CPR).
8. If possible, wear a life jacket, especially when swimming (or boating) in natural bodies of water.
9. If someone is drowning, throw a flotation device to that person or use a pole that he or she can reach
for support. As much as possible, avoid jumping into the water to rescue the person if you are not a
good or strong swimmer. A panicking victim usually pulls would-be rescuers down with him or her, so
you must be strong enough to resist his or her struggles.

LESSON 3: BASICS OF SWIMMING

STROKES
Swimming strokes are different ways to move through water. They get a swimmer from one place to
another with varying speed and difficulty. The more styles a swimmer knows, the better they can navigate
different aquatic environments.

The 4 Competitive Swimming Strokes

Even if you haven't done any competitive swimming, you might have heard of the four main types of
swimming strokes: freestyle, backstroke, breaststroke, and butterfly. Each stroke has its unique approach,
moving and using the arms, legs, and torso differently.
1. Freestyle
Also known as the front crawl, this technique’s more popular name comes from freestyle swimming
competitions, in which swimmers get to pick any type of stroke they want. Competitive swimmers choose the
fastest stroke: the front crawl. The name freestyle stuck because of its popularity in competitions.

The arm stroke and body position work in tandem with the body as the swimmer rolls gently from one
side to the other, pulling one arm out of the water for a full stroke.
2. Backstroke
The backstroke is the only stroke not performed facing downward. It uses many of the same principles
and body positioning as the front crawl or freestyle. The swimmer rotates their body side to side to propel
themselves forward, but on their back instead of their front.
3. Breaststroke

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 The breaststroke is performed in a face-down position. The basic principle behind swimming the
breaststroke is summed up in the mantra: pull, breathe, kick, and glide. When a swimmer first learns this
stroke, they may repeat this set of simple instructions in their mind as they perform the steps.
Swimmers pull themselves up above the water to start the stroke and take a breath. Then they sweep
their arms out as their chest comes to the waterline and kick their feet apart, mimicking a frog’s kick. Lastly,
they let that momentum glide them through the water until the next pull stroke.

4. Butterfly
It’s a complex stroke that requires coordination, strength, and practice. In a face-down position, the
swimmer starts with their head in a neutral position, their arms shoulder-width apart, and their palms facing
down. The swimmer pulls both arms down, out, and over the surface of the water simultaneously while
performing a dolphin kick with both legs together.

Floating
Floating is a skill, and you can be good at it if you put forth the effort and determination to learn it.
Humans naturally float in water, at least to some degree since the human lungs are filled with air. A person’s
center of buoyancy (center of a floating body) is located approximately in the center of his or her chest.
Floating is the first skill that every swimmer should learn. The goal of learning this skill is to move your
body from a vertical position to a horizontal position.

Kick
Another essential skill in swimming is kicking. It stabilizes and propels your body forward in the water.
Strong kicking makes a stronger swimmer. Good kickers rely on flexibility and foot speed. Swimmers with good
kicking skills tend to have well-developed endurance that gives them an edge, especially in competitive
swimming. Incorporated in swimming strokes, kicking adds balance and is an important rhythmic element in
performing the stroke.

Basic Types of Kicks

1. Flutter kick – This is a swimming kick usually used in freestyle stroke wherein the legs are extended
straight back and moved up and down alternately with a slight knee bend on the upward movement.
2. Frog kick- In this type of kick (usually incorporated in breaststroke), the legs are drawn up toward the
body and spread outward at the knees with the feet together and then extended or straightened out
with the legs apart and then brought together again with a snap. It is called frog kick because it
resembles the movement of a frog’s hind legs when in water.
3. Dolphin kick- this kick involves the up and down movement of the legs and lower trunk together with
the knees bent in the upswing, it is called dolphin kick because the body’s movement resembles that of
a dolphin.

Breathing in Swimming
Knowing how to breathe properly in the pool is an essential skill every swimmer should master.
Breathing in swimming is important to keep the muscles fueled. But unlike any other sport, breathing is
restricted by the fact that the face is often in the water. Poor breathing techniques can halt and interrupt a
swimmer’s movements; therefore, developing good breathing techniques should be a priority for anyone who
wants to engage in this type of activity.

FORMATIVE ASSESSMENT 2: Creating draft of a Pictograph on Principal Hazards of Water-Based Activities

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