LESSOSN 1: AQUATIC ACTIVITIES

Specific Objectives
At the end of this chapter, the student will be able to:
·         Identify the different programs of Aquatics and give examples of activities of every program.
·         Discuss the different types of individual water sports.
·         Explain why competitive water sports can either be individual or team-based.
·         Identify all aquatic activities of team water sports.
·         Differentiate all the types of team water sports.
·         Explain the several reasons why we should take our workout to the pool.
·         Discuss and explain how the resistance related to a swimmer’s shape and body position when
moving through the water.
 
 
CHAPTER 1 – AQUATIC ACTIVITIES   (12 hrs.)
INTRODUCTION
 
"Water workouts can be an excellent form of exercise for those who are overweight, suffering from
lower back pain, arthritis and/or injuries to the lower extremities, Water places an upward force on a
person. This principle known as "buoyancy means that you can be unweighted by as much as 90
percent when in the water up to neck level. This lower impact on joints is ideal for those who have
pain when doing most land-based exercises.
 
Recreational, from the term recreation, is an activity done for enjoyment when one is not working. It
refers to the time spent in an activity one loves to engage in, with intent to feel refreshed.
 
Recreational activities help you to take a break from monotony and diversion from the daily routine. It
gives people the benefit of a positive change from the stereotypical lifestyle and involves an active
participation in entertaining activities that one is interested in. When one does engage in recreating
activities that he or she likes, it would naturally give them enjoyment. Recreational activities provides
source of joy and relaxation to one's mind and body.
 
 Aside from giving you the enjoyment that you would want, recreational activities also gives you an
opportunity for you to be able to spend time with yourself. Having the time to spend with yourself
can make you meet your inner self. It will give you an opportunity to know more about yourself
deeper. Other recreational activities can give you time to be with your family. You will bond through
the activities and give yourselves plenty of opportunity to talk about personal thoughts and updates
about each and everyone's life. After all, you are a family. You must be able to know things about
them and ot course be close. It can also help you develop your leadership skills as well as
interpersonal skills. As certain recreational activities need a lot of members, someone should be able
to lead and guide through the course of game. And since there are a lot of members, each should be
able to communicate with each other. Each should be able to share their thoughts on their strategies
for the activities thus resulting to developing your interpersonal skill.
 
 Different Types of Recreational Activities
 Outdoor activities are ways in which people spend time outdoors being physically active, creative,
relaxing, having fun or being social. If you are a teenager looking for things to do outside, this
outdoor activity list shows you the amazing things that you can do outdoors all over the world. If you
are desperate to escape from the office and are looking for outdoor activities for adults, discover your
next great adventure in the outdoor activities list below. There are also lots of awesome ideas for what
outdoor activities to do on the weekend with friends and for couples.
 
1. Club Recreational Activities
 
These are the usual recreational activities that your club, friends, company or organizations usually
planned for. Usually this type of recreational activity promotes social interaction, team building or just
a social gathering.
 
2. Recreation for Amusement
 
Playing video games, computer games, internet surfing, sightseeing and others are the usual
amusement activities that we are always doing, Tourism, partying, shopping visiting parks, museums
and visiting historical places are the means of recreational activity for some.
 
3. Diversion through Entertainment
 
          Singing, listening to music, dancing, and watching movies, these activities are also a type of
recreational activities. Whatever that we like doing like a hobby or things we do for relaxation are also
a form of recreational activity. As we have mentioned earlier, engaging in something that we love is
surely a recreation.
 
4. Sports Recreational Activities
 
You are actually doing recreational activity through sports. Sports like basketball, volleyball,
swimming, baseball, lawn tennis and others are good recreational activities to do. It is a recreational
activity and it would also help your body as these sports are also a good way of exercising. As we all
know, exercise is good for our body especially if we are stress and overworked in our daily routines.
 
  A. Competitive Outdoor Sports
1. Football
2. Rugby
3. Soccer
4. Basketball
5. Swimming
6. Marathon
7. Track and field
8. Water polo
9. Softball
 
B. Individual Outdoor Sports
1. Kayaking
2. Canyoning
3. Climbing
4. Fishing
5. Hunting
6. Skydiving
7. Bungee jumping
8. Base jumping
9 Paragliding
10. Free running
 
C. Team Outdoor Sports
Mostly the same as competitive outdoor sports, these include
1. Soccer
2. Football
 
5. Adventure Type of Recreational Activities
 
If you are an adventurer, for sure this type of recreational activity is the most enjoyable one.
Adventure takes form in biking, hiking, mountaineering, aquatic activities, bungee jumping, trekking
and others. Sure, if you are brave enough to do these things. But being on an adventure recreational
activity, it would also give you an opportunity to see the beauty of nature.
 
Aquatic Recreational Activities Aquatics
 
Aquatic is a broad term used for activities done in or on the water. Among these are many lifelong
and competitive activities, such as fitness swimming (laps), racing, water polo, synchronized
swimming, diving (springboard and platform), water aerobics, snorkelling, scuba diving, canoeing,
kayaking, sailing, crew/rowing white water rafting, lifeguard/Guard Start, and Water Safety Instructor.
Philippine Red Cross and the National Association for Sport and Physical Education (NASPE) provide
instruments to assist physical educators with assessment of student skills.
 
Aquatic activities are specific classes or segments of programs.
PROGRAM EXAMPLES OF ACTIVITIES
1. Instruction Learn-to-swim (infants, all ages, adults).
Specialties such as Scuba, lifeguarding, instructor
courses in swimming and lifeguarding, snorkelling,
small water craft.
2. Wellness Water exercise, lap swimming, aquatic therapy.
3. Recreation All age free play, family play.
4. Competition Teams: swimming, diving and synchro.
 
TYPES OF AQUATIC ACTIVITIES
 
A. Competitive Water Sports
          Competitive water sports can either be individual or team-based. There are World
Championships, Olympics, and many other renowned competitions that test athletes in different types
of sports.
 
B. Individual Water Sports
This is defined as an individual performance that brings out the best in each contender. It requires
great physical strength, perseverance, determination, positive attitude, and a burning desire to excel.
 
1. Swimming
One of the most popular water sports, 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.
 
2. Surfing
Surfing is riding a surfboard on the forward face of a wave, which mostly carries you towards the
shore. There are different types of surfing that depend on the length of the surfboard, its design, the
form of the wave that is ridden, and the style of riding. Balance plays a critical role in maintaining the
posture on the various equipment that can be used for surfing. These include surfboards, surf mats,
long-boards, stand up paddle boards, wave-skis, knee-boards, or skim-boards.
 
3. Windsurfing
The radical technique of surfing, combined with sailing know-how and skill, is what windsurfing is all
about. The equipment used here is a surfboard with a sail fixed on a movable mast. The windsurfer
has to move with the waves to control the b0ard, and at the same time manage the sail according to
the winds. This is a surface water sport, and there are a lot of competitions, both local and
international, as well as an Olympic event for this sport.
 
 
4. Jet Skiing
Jet skiing is basically racing over a body of water on a one- man watercraft machine. Fancy stunts and
tricks, like flipping and jumping over a ramp, can be done with freestyle jet skiing. Competitive racing
is also done between 10-20 racers over a set course. Though it is yet to be recognized as an Olympic
event, it was included in  the Asian Beach Games recently.
 
 
5. Wakeboarding
Imagine surfing while being towed along by a high-speed boat. That's wakeboarding in a nutshell.
The board here is a specifically designed board with fins and weights, to allow the rider to manipulate
it with his/ her feet. This sport is partially inspired by snowboarding, and is often performed in smaller
water bodies like lakes.
 
6. Water Skiing
Another water surface sport, water skiing is basically skiing on water. An individual uses 2 skis or a
single ski to skim or glide along the surface of water, and is pulled along by a high-speed powerboat
with the help of a ski cable or rope. On a competitive basis, show water skiing and slalom skiing are
followed, along with standard dual skiing.
 
7. Triathlon
Triathlon is a type of race that popularly involves swimming, cycling and running various distances in
immediate succession. It is a highly popular sport and was recently included in the Olympics. The
Ironman series and World Cup Championships are organized every year. It is a test of your physical
fitness, and stamina.
 
8. Kitesurfing
Kitesurfing uses a small surfboard or wakeboard which is pulled by a kite. You will need to go through
some training in order to understand the movement and direction control of the kite. There are a few
rules and regulations to follow. If you stick to them, this is a sport which is fun-filled and you will
thoroughly enjoy it.
Top of Form
 
 
 
9. Skimboarding
Again a board sport, but with a twist. Unlike surfers who start deep into the waves by swimming to
the deeper parts of the ocean, skimboarders start at the beach, wading with the board into the wash
of previous waves. They then catch the next wave back to the beach. The board is smaller than a
surfboard. Skimboarding can be done in lakes and rivers as opposed to surfing, which requires a large
body of water. World Championships are held and skimboarding contests like the European
Skimboard League, United Skim Tour, and Skim USA are held to determine the World Champion of
Professional Skimboarding.
 
10. Bodyboarding
Bodyboarding is a surface water sport, and the surfer rides a bodyboard on a wave that carries him
towards the shore. Bodyboards used for this form of sport vary according to the riders specifications
regarding the style of riding, and height and weight. There are World Championships that are
conducted for bodyboarders, and Mike Stewart (Hawaii, USA), a 9-time record holder, is considered as
one of the best riders of all time. The International Bodyboarding Association World Tour determines
the champion now.
11. Cliff Diving
Cliff diving is one form wherein divers jump off cliffs or rocks in freshwater or salt water. It is fun to
just dive off a high cliff into the calm waters below, Avid cliff divers travel the world in search of exotic
locations to experience the thrill and ultimate rush.
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
12. Fishing (Angling)
This water sport can be a lazy, relaxed activity, or a frenzied and highly competitive sport. There are
different types of fishing - from big-game fishing to fly fishing and deep-sea fishing. The species and
quantity of catch required depend on competition rules and area of fishing (sea, river or lake).
 
 
 
C. Team Water Sports
 
Team water sports involve teamwork, synchronization of movements, balance, energy, and a joint
effort to succeed and win.
 
1. Water Polo
This sport is very energetic and involves a full body workout, as players must swim and defend the
ball as well as try to score in the opponent’s goal. It's a lot more like handball played in water rather
than polo. This sport is very intense and competitive, with a lot of strategies and techniques involved
in gameplay. There are numerous competitions, and it is a very old Olympic event as well.
 
2. Rafting
Thrill-seekers and extreme sports aficionados treasure this action-packed water sport. An inflatable
raft must be maneuvered over rather rough or dangerous water by a team of around 4-12 people.
This sport is a famous leisure sport, an ideal vacation sport, and depending on the location and water
current speed, slightly dangerous. It is more fun during the rains when the river current is at its peak.
 
3. Rowing
Rowing is a sport in which athletes compete in boats on rivers, lakes, or the ocean, depending on the
type of race. The * force of the athletes on the oar blades of the boat while rowing, work against the
water forces to propel the boat forward. It is played for both competitive and recreational purposes,
and is one of the oldest sports to be included in the Olympics.
 
4. Synchronized Diving
What's there to it, step off a board and jump. Actually, this water sport is a little more complex than
that. Particular diving and jumping forms and rules exist and in some cases, acrobatics while falling
must be performed. Diving is a very popular and intensely competitive Olympic event. It can be done
solo or synchronized, where 2 divers must mimic or perform opposite diving forms, while diving
simultaneously.
 
5. Synchronized Swimming
 A combination of swimming 8ymnas- tics, and dance, synchronized swimming is performing elegant
synchronized moves in the water with music played in the background. It requires great flex ability,
aerobic endurance, strength, grace, perfect timing, and excessive breath control when underwater.
Olympic and World Championships do not allow men to compete, however, there are many other
competitions that do allow male swimmers to ' participate.
 
6. Sailing
To be more specific, travelling over water in a vessel or vehicle that has sails can be termed as sailing.
Sailing is an in- tensely competitive sport, and many competitions like the Sailing World
Championships, Sailing World Cup for youth, men and women are held apart from the Olympic
Sailing Regatta.
 
7. Kayaking
This water sport, where a small boat called a  kayak  is used to move across water, can be done in
white water rivers, seas, or lakes, for different purposes, such as recreation, expedition, touring,
adventure, or competitive purposes. Kayaking through rapids and white- water is dangerous and
needs years of practice to master. Kayaking is a part of the Olympics, and is one of the fastest
growing outdoor activities.
 
8. Canoeing
Canoeing is done in a small boat called a canoe which is pointed at both ends. It can be done
individually, or with a group of people in rivers, lakes, or even water parks. Canoeing can be relaxing
or adventurous, depending on the type of water that you choose. Canoeing is a great sport, is very
popular, and has been a part of the Olympics for a long time.
 
9. Powerboating
 If you love speed and racing, then this is a sport for you. However, you need to be cautious as racing
of boats needs you to be extra aware of your surroundings. These powerboats reach speeds high
enough to get your adrenaline pumping and enjoy the thrills of a race. Powerboating is a fun and
enjoyable ride.
 
10. Yachting
Technically speaking, yachting is sailing or boating on a vessel called a 'yacht'. These vessels or yachts
are designed to sail fast, and are hence used widely for racing. There are strict rules that govern yacht
racing. There are many competitions held, the American Cup being the oldest, most prestigious, and
exclusive event in yacht racing.
 
D. Recreational Water Sports
 Recreational water sports are fun-filled, great stress-relievers, and help you relax, refresh, and
rejuvenate. They are very popular and major tourist attractions as well.
 
 Listed below are a few of these recreational water sports that are undertaken for amusement,
enjoyment, and pleasure.
 
1. Snorkelling
 Snorkelling is swimming on the surface or through water with a diving mask, fins, and a hollow tube
called a snorkel (a pipe that helps you breathe underwater). It is a popular recreational activity and is
appealing due to its simple nature. You can observe underwater life and corals without any training or
equipment like in scuba diving. Water sports like underwater rugby, spearfishing, and underwater
hockey are played using snorkelling equipment.
 
 
2. Spearfishing
Spearfishing is an ancient method of fishing using sharpened sticks to catch fish. Technology has
changed spearfishing - which now involves the use of air-powered spearguns or slings along with
various diving equipment. The original technique is to hold your breath underwater to Spear fish with
no bait, being very specific and selective. Hence, it is the most environment-friendly form of fishing.
 
3. Underwater Photography
If you love photography, this will be an ideal sport for you. Diving in the deep blue waters equipped
with a camera offers exquisite, exciting, and rare photographic moments. It is often performed while
scuba diving with a waterproof camera and appropriate light setup. Digital cameras have drastically
changed many facets of underwater photography.
 
4. Water Aerobics
Water aerobics is a form of exercise where aerobics are performed in shallow water. It is beneficial for
one and all, including the elderly. The use of water supports the body and reduces the risk of injury to
the muscles and joints, prevents overheating of the body, and is a very safe and simple form of
exercise. It helps strengthen muscles, and can be done even it you are not a good swimmer.
 
5. Free diving
 Free diving is training your body for long spells under water without the use of any diving
equipment. It's all about holding your breath underwater and exploring the world underwater. The
goal is to challenge oneself and test your limits, thus improving your ability and pushing your limits
further.
 
6. Parasailing
A parasail is a parachute that is specially designed to be towed behind a boat. You can enjoy a
breath-taking view of the water and horizon with a fun-filled ride. Commercial parasailing operations
are held all over the world, and there are many parasailing associations that govern the sport held for
the game as well.
 
7. Scuba Diving
It is a type of underwater diving using a scuba set - that generally consists of an air hose, mouthpiece,
regulator, harness, back plate, and an air tank - to breathe underwater. Scuba diving is very popular,
and undertaken for many reasons that include recreational, scientific, commercial, professional, or
public service.
 
 8. Barefoot Skiing
Water skiing using just your feet is barefoot skiing. Balance plays a crucial role in this sport. It is fun to
be towed along with the boat, and is also a great hobby. It is one of the most popular water sports
today. Water sports are fun-filled and relaxing. Sometimes, they can be dangerous or extreme, and at
other times, action- packed and full of thrills. One thing is for certain, whether for leisure or
competition, their appeal is universal.
 
 
AQUATIC ACTIVITY HEALTH BENEFITS
 
All exercise has a range of health benefits, from helping to prevent or control many health conditions
to controlling weight and improving mood and energy level. Water-based exercise programs are a fun
way to bring variety into your exercise routine while taking full advantage of the benefits this new
physical activity can bring. Here are several reasons you should take your workout to the pool.
 
 
 
1. It Builds Strength
Take a moment to think about water. While it might be abundantly obvious that water is thicker than
air, many people don't stop to think about what that means when it comes to fitness. Essentially,
every direction you move every stroke, kick, twist, and turn requires you to move against the water's
resistance.
To swim or to jog a mile in the water takes much longer than walking or jogging a mile on land. This
is because swimming a mile is much more difficult due to the constant resistance the water provides.
As you work against the resistance, your muscles develop and grow stronger, especially when you're
pushing yourself to improve.
 
2. It's Easy on the Joints
Swimming and other aquatic exercises are incredibly easy on the joins. These low- to no-impact, non-
weight-bearing activities make it possible for those who are overweight, pregnant, injured, or
experiencing chronic joint pain to comfortably move in the pool. It's these same factors that make
aquatic exercise accessible to populations who might not be able to ride a bike, go for a jog, or lift
weights. And, because swimming involves very little joint strain, it also carries a low risk of injury.
While you might roll an ankle on a walk or pull a muscle during Cross Fit, you're unlikely to experience
sports-related injuries when going for a swim, especially if you're engaging in swimming for fitness,
rather than pursuing it as a competitive sport.
 
3. It's Good for Flexibility
Flexibility is one of the five components of fitness, and it's one that’s often ignored. The thing about
flexibility is that it becomes especially important as you age. This is because poor flexibility can limit
range of motion and mobility, reducing balance and coordination, which can ultimately contribute to
falls. Water exercise is an easy and effective way to enhance flexibility because of the unique
environment that water provides. Think about it: The buoyancy provided by water enables you to
move in ways you might not be able to move on land. For instance, you might be able to perform a
flip turn in the water, but few adults can actually perform a similar flip on land. Likewise, you can
move into stretches either standing in the shallow end, or suspended in the water while using a tool
(such as a pool noodle) - that you might not be able to master on land. This makes it possible for
even those with stiff muscles and joints to slowly improve their flexibility and regain full range of
motion. Just keep in mind that warmer water is better for enhancing flexibility because it helps to
keep muscles pliable. Look for classes, such as water yoga or the Arthritis Foundation Aquatic
Program, that take place in warm-water pools to maxımize your experience.
 
4 It Torches Calories
It's a myth that water exercise can't lead to weight loss water exercise is actually a calorie-torching
activity. According to the MyFitnessPal calorie burn calculator, a 150-pound individual can expect to
burn between 200 to 350 calories in 30 minutes of swimming, depending on intensity. Likewise a 150-
pound water jogger can burn 272 calories in 30 minutes - the exact me amount he or she could
expect to burn while jogging a 12-minute mile pace or land.
 The real beauty of aquatic exercise is that even though it burns calories at a rate similar to that of
other aerobic activities, it often feels easier. This is d in part to the naturally cooling effect of water -
you simply don't feel as hot and sweaty as you do on land and the fact that water exercise tends to
be enjoyable. It’s easy to overlook how hard you're working when you're having a good time.
 
5. It’s Heart-Healthy
Swimming laps, water jogging, and water exercise are all aerobic activities. That means they get your
heart pumping and your vascular system working in order to pump oxygenated blood to your
working muscles, And anytime you perform sustained exercise lasting longer than 10 minutes, you're
engaging your cardiovascular system in a manner that can improve heart health. Everyone is
fascinated by water in some way or the other. Some like calm and tranquil blue water, whereas others
enjoy turbulent and rolling currents. This makes it an ideal sporting medium and today there are a
wide range of water sports to choose from. Water sports are adventurous, fun-filled, action packed,
and exciting. Both physical exertion and mental stimulation can be attained in water sports. They offer
a visual treat, motivation, and an elated feeling. Water sports can be played in, on, or under water.
Given below are some water sports that you can try your hand at.
 
Learning to Swim
Swimming is such a rewarding and challenging sport. If you've recently made the decision to start
learning, we hope you come to realize why so many people love partaking in this activity. After you've
learned a bit about the sport, bought some essential swimwear, and focused on your technique, you'll
be ready to dive straight in (literally) and practice.
 
Safety
 
Learning to swim should be fun and rewarding, but you also need to consider your safety at all times
too. Having an injury around the pool or in the water, depending on the severity, can put a stop to
your swimming adventure. Safety becomes even more relevant when you master your technique and
wish to move on to learning how to dive.
 
As a result, make sure you follow these safety tips:
 
1. If you are learning to swim in a pool, learn about the size, depth and divin8 board location so that
you know which areas are best to swim in.
2 Speak to your doctor about how much exercise you should be doing and if swimming is appropriate
for you.
3. Always ensure that a lifeguard is present who is trained in water safety and first aid.
4. Never run to, from, or around the pool - surfaces can be slippery and you don't want to trip and fall
on the ground or into the pool.
5 Only ever swim or dive at a level you are comfortable with - you must feel confident first before
reaching the deep end or diving from a great height.
6. Avoid swimming on your own- if you can go with a friend then you will be able to keep an eye on
each other.
7. Never swim if you are taking medication which alters your mental status.
8. Always check the water temperature before getting in -cold water can be strenuous on your body
and make it difficult to swim.
9. Avoid swimming if you are feeling unwell - spread of infection is possible in the water and it's not
only your health that you need to look out for in a crowded pool.
10. Don't jump or dive into shallow areas of the pool as this can lead to injury.
11. If you are practicing your dive, make sure that other pool users are out of the way first.
12. Never go swimming under the influence of alcohol.
13. If you spot somebody else in difficulty, call for the lifeguard straight away. Your health is important
so don't take it for granted. Remember these safety tips whenever you are going swimming.
 
 
 
 
 BENEFITS OF SWIMMING
 
As a sport, swimming is one of the best for your health. While at times it can be incredibly challenging
when you're learning, it's also great for strengthening your muscles and improving your
cardiovascular performance. An hour of intense swimming can burn up to 650 calories, which is more
than walking and biking within the same time period. Learning to swim can also help to save your
own life as well as others. In fact, it’s one of the only sports that can save your life. If you end up in a
situation where you fall into water, without knowing how to swim you could be in great difficulty. So,
besides the calorie burner and the safety factor, what else does swimming offer?
 
1. Improve muscle and joint strength
Being submerged in water makes the body lighter. As a result, this means that it's the ideal
environment to work on stiff muscles and sore joints. With less pressure being applied to your body,
you will be able to exercise in comfort and improve your core strength too.
 
2. Improve flexibility
Swimming puts the whole body through a range of different exercise routines from your feet, right up
to your head. All of these individual motions help ligaments stay loose and flexible.
 
3. Great for the heart
Swimming is an aerobic ‘exercise, it's great for strengthening the heart. It does this by allowing for
better blood flow through the body and makes the heart more efficient when it's pumping. Even a
small yet regular amount or exercise in the pool can make the world of difference.
 
4. Weight control
As mentioned, swimming is one of the best calorie burners and therefore it's great for keeping your
weight at a desired level. The amount of calorie you burn is dependent on your own body shape and
the intensity of your exercise routine. However, for every ten minutes of swimming you will burn 60
calories with breast stroke and 150 with the butterfly style.
 
5. Improve asthma
 As you will be exercising in a moist air environment, it's the ideal sport to engage in for those
suffering from asthma. Exercising in the pool can help to reduce the threat of an asthma attack and in
some cases, it will even improve the condition overall.
 
6. Improve cholesterol
Swimming is also great for achieving the right cholesterol balance due to the aerobic power it offers.
Studies have shown that for every one percent increase in good cholesterol, the risk of dying from
heart disease reduces by 3.5 percent.
 
Resistance to Movement in the Water
 
Water is more dense and thick than air. Due to these characteristics, people experience much more
resistance to movement in the water than on land. This resistance is called drag. Drag from the body's
shape or form, wave action and surface friction slows people down when they swim. Form drag is the
resistance related to a swimmer's shape and body position when moving through the water. Form
drag has the most impact on a swimmer's total resistance to movement in the water. Overwhelmingly,
form drag is the one factor that all swimmers can control to improve their efficiency when swimming.
To reduce form drag while swimming on the surface, the entire body should be as close as possible to
a horizontal straight line at the surface of the water. Swimmers will create much less resistance by
keeping their hips and legs at the same level as their head and chest than by allowing them to drop
to a lower position in the water. Because most people's hips and legs naturally float lower in the
water, it is critical to control the centre of mass with a neutral head position (the head is neither too
high nor looking forward).
 
A tight, narrow body shape is equally important for reducing the amount of resistance because a
broad body shape needs to push aside more water to move forward. A tight, narrow shape reduces
the amount of frontal surface area that is pushing through the water by having a pointed, rather than
blunt, front end. This streamlined position in the water reduces the frontal surface area and form drag.
To attain a streamlined position, swimmers need to narrow their shape from their fingers to their toes.
Avoiding excessive side-to-side or up-and-down body motion also helps reduce form drag.
 
Swimmers' movements through the water create waves that add resistance to forward progress.
Swimmers cannot prevent those waves from occurring, but they can reduce resistance caused by the
waves they produce by paying strict attention to skill and technique. For example, making smooth,
even strokes and limiting the amount of splash made from arm strokes help reduce wave drag.
Turbulence caused by other swimmers and water activity can also cause drag, although lane lines at
pools help reduce this turbulence. Wave drag is also reduced, but not completely eliminated, when
swimmers' move underwater, such as during starts and turns and in underwater swimming.
 
 Each swimmer’s body surface causes friction, which produces resistance to movement through the
water (frictional drag). Wearing loose clothing while swimming dramatically increases this type of
drag. Competitive swimmers wear swimming caps and smooth, tight-fitting swimwear or racing suits
to reduce frictional drag. Some competitors even go so far as to shave their body hair to reduce
frictional drag.
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
TEACHER’S INSIGHT
The Filipino needed motivation to appreciate swimming as a competitive sport. This is due to the fact that their
ancestors were sea-faring people owing to the more than 7,100 islands which compose this country. The
American military men introduced swimming as a comparative sport in the country through the pioneering
efforts of YMCA leaders working among the American Military forces, the rudiments of the sports were
impressed upon the Filipinos who saw in 1907 the construction of the first swimming pool in the country at
Fort McKinley YMCA.
            In 1911, Filipinos watched avidly from the sidelines as the first swimming championship meet was held
at the American Columbia Club swimming pool with competing American team from the Manila YMCA, the
American Columbia club, and the USS Saratoga. The following decade, educational institutions, the first of
which was the University of the Philippines, followed later on by the Philippine Women's University, trained
swimmers.
            The succeeding years up to 1951 saw the staging of the sixth Formosa Philippines Biennal Swimming
championship meets, the 9th and 10th Far Eastern Games and the series of Manila-Hongkong Interport
Swimming meets wherein Filipino men and women swimmers showed outstanding performance.
            Women swimmers competed in the 1931 National Women's Swimming Championships meet at the Rizal
Memorial Pool where the University of the Philippines won. The PWU women's team won the championship in
1934.
            Swimming competitions were suspended during the Japanese occupation. It was only in 1948 when
swimming competitions were resumed. The first Asian games held in New Delhi in 1951 gave the Filipino
swimmers the opportunity to participate in international competitions.