DEFINITION OF TERMS

SWIMMING AND AQUATICS

Aquatics- pertaining to water or to activities
performed in water
Archimedes Principle- an object immersed in a
medium is buoyed up by a force equal to the
weight of the volume of the medium displaced.
Usually the medium is water, but it could be any
liquid or gas. Your body floats in water because
you weigh less than the water you displace. If you
truly cannot float, then your weight is more than
the water you displace.
Bouyancy- the upward force of water on
submerged object.
 Butterfly- a new stroke used in competition and
considered the second fastest stroke. The arms work in
a crawl action, but both hit the water and pull at the
same time. The kick is a dolphin kick similar to the
flutter,but both feet kick up and down together at the
same time.
 Catch- the point at which the hand starts to exert
pressure on the water. This occurs soon after the hand
enters the water.
 Dolphin kick- an understanding motion of the legs
used in butterfly when both legs kick together.
 Drag- resistance in the water.
 Entry- the point where a part of your body first breaks
the surface of the water.
 Float- to be suspended in the water
 Freestyle- one of the events in swimming competition
where the swimmer can use any competing strokes.
Freestyle relay- a swimming race where each team
composed of four swimmers swims a leg,lap, or
section,using any strokes in a prescribed distance.
Glide- a period which the body is moving in an extended
position as a result of prior propulsion through the water.
The resting phase of the breast, elementary back and
sidestrokes. The body is floating and gliding through the
water as a result of the last kick or pull of the arms.
Gutter- the edge of the pool at the water level
Heat- a race within the event. When there are more
competitors than lanes in the pool the swimmers are divided
into groups or heats.
Kick- to propel the body through the water with the legs.
Types of kicks are dolphin, flutter, scissors, and whip.
Kickboard- a floating device usually held in the hands when
practicing leg actions.
Lane ropes- a rope or wire, often with plastic disc on it that
runs the length of the pool and is used to stop swimmers to
swim in another path.
Lane marker- a dark contrasting color, placed on the floor in
the center of each lane.
Leg- one complete section of a relay race
Medley, individual- an event where competitors perform the
following strokes over a set distance: butterfly, backstroke
Drills for Basic watermanship techniques for non-
swimmers
Drill no.1 Breathing drills
Breath holding- the ability to hold breathing underwater
Mechanics:
1. Find a spot and stand at chest-level inside the pool.
Arms cross at chest and holding both shoulders.
2. Bend knees so that head is submerge 1 foot from
water surface.
3. Hold tour breath as long as you can.

4. To stop just straighten your knees so that your head

will break the surface of the water.
Trickle Breathing -the ability to control slow
release of air underwater
Mechanics:
1. Stand at chest level part of the pool. Arms cross
at chest and hold both shoulders.
2. Bend knees so that head is submerge 1 foot from
the surface.
3. Slowly release air so that tiny bubbles go out of
water surface
4. Straighten your knees to stop
Explosive Breathing/ Bobbing- the ability to
explosively breathe in and out of the water.

Mechanics:
1. Stand at chest level part of the pool. Arms cross at
chest and hold both shoulders.
2. Bend your knees until head is submerged totally
underwater.
3. As soon as your mouth and nose go below the
surface, explosively release air through mouth and
nose. Inhale with your mouth every time you go up
the surface.
4. Repeat correct mechanics 5 times.
Drill 2. Tuck floating- this measures the ability to float with
the body bent, the knees bent and braced in front of the chest
and the head tucked.
Mechanics:
1. Stand in chest deep water, Take a deep breath, and hold.
2. Reach down and grasp your ankles while pulling your
knees toward your chest.
3. Let your head hang comfortably into the water. If your
feet come off the bottom of the pool and your back
remains at the surface that means you are floating.
4. To return to a standing position, sweep your arms in a
circular motion out to the sides, then forward and
downward.
5. Extend your feet to the bottom of the pool and stand up.
Open your eyes and let the water run off your face.
Drill 3. Prone floating- to float face down with arms
and legs extended. This is to measure the ability to float
in prone position.

Mechanics:
1. From a standing position in chest deep water, extend
both arms at the side and stoop until your shoulders are
underwater.
2. Take a deep breath and place your face in the water.
3. Lean gently forward, and let your legs and feet come
off the bottom of the pool.
Drill 4. Supine Float- to float face up. This is to measure the
ability to float in a supine position.

Mechanics:
1. Start by standing in chest deep water with one foot forward and
the other at rear.
2. Stoop until the water is over your shoulders and extend your
arms out to the sides at shoulder height.
3. Take a deep breath and lay your head back in the water until
your ears are submerged. Now lift your chest and allow your
body to level off on your back
4. Keep your chest and stomach up. Do not sit in the water. Make
no attempt to get your feet to the surface.
Drill 5. Supine Glide- the body is moving in an extended
position as a result of prior propulsion through the water
in a supine position.
Mechanics:
1. Hold on the gutter or deck and place your feet against
the wall at around hip depth
2. Let go off the wall by slowly pushing your legs.
Straighten your body and float along the surface for
about five seconds
3. Keep your arms at your sides. Arch your back a little
so that your abdomen stays up along the surface. Its
okay if your legs sink a little.
4. Breathe comfortably and keep your upper body on the
surface.
Drill 6. Prone Glide- the body is moving in an extended position
as a result of prior propulsion through the water in prone position.

Mechanics:
1. Stand with your back against the wall. Place one foot firmly
against the wall and bend your leg slightly. Extend both arms
out in front of your body and stoop until your shoulders are
underwater.
2. Bounce gently off your standing leg and keep both feet
together against the wall.
3. Now push off vigorously, stretching both legs out behind you.
Glide along the surface with your arms and legs outstretched
and your face on the water.
4. Breathe comfortably and keep your upper body on the surface.
 AQUATICS ACTIVITIES
Water work out can be an excellent from exercise for those who
are overweight, suffering from lower back ain, 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
enjoynment 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 can help you take a break from monotony
and diversion from daily routine. It gives people the benefit of a
positive from the stereotypical lifestyle and involves an active
participation in entertaining activities that one is interested in she
likes, it would naturally give the employment. Recreational
activities provides source of joy and relaxation to ones 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 other and everyone’s life. After all, you are a family. You
must be able to know things about them and of 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 what we
like doing like hobby or things we do for relaxation are also form of
recreational activities. As we have mentioned earlier, engaging in
something that we love is surely a recreation.

4. 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 and
mountaineering, acquatic activities, bungee jumping, trekking and
others.
A.Competitive outdoor Sports
1. Football B. Individual Outdoor Sports
2. Rugby 1. Kayaking
3. Soccer 2. Canyoning
4. Basketball 3. Climbing
5. Swimming 4. Fishing
6. Marathon 5. Hunting
7.Track and field 6. Skydiving
8. Water polo 7. Bungee jumping
9. Soft ball 8. Base jumping
9.Paragliding
C. Team Outdoor Sports 10.Free running
Mostly the same as competitive
outdoor sports, these include:
Soccer and football
 5.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.
Aquatic Recreational Activities

Aquatics is a broad term used for activities done in or on

the water. Among these are may lifelong and
competitive activities, such as fitness swimming
(laps),racing, water polo, synchronized swimming, diving
( springboard and platform, water aerobics, snorkelling,
scuba diving, conoeing, kayaking, sailing,crew/rowing,
white water rafting, lifeguard/ Guard Start, and water
safety instructor. Philippine redcross and national
association for sport and physical education (NASPE)
provide instruments to assist physical educators with
assessment of students skills.
 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- is a 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
board, 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 support.
4.Jet skiing- is basically racing over body of water on a one-man
watercraft machine. Fancy stunt 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 recognizes as an Olympic event, it
was included to the Asian beach games recently.

5.Wakeboarding- Imagine surfing while being towed along by a

high- speed boat. That’s wake boarding in a nutshell. The board
here is a specifically designed board with fins and weighs, to
allow the rider to manipulate it with his/ her feet. This sport is
partially inspired by snow boarding, 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- is a type of race that popularly involves

swimming, cycling and running various distances in
immediate succession. It is 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. Kite surfing – 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 few rules
and regulations to follow. If you sick to them, this is a
sport which is fun-filled and you will thoroughly
enjoy it.

9. Skimboarding- a board sport but with a twist.

Unlike surfers who start deep into the waves by
swimming to the deeper parts of the ocean, skim
boarders start at the beach, wading with the board into
the wash of previous waves. They then catch the next
wave back next wave back to the beach. The board
is smaller than a surfboard. Skim boarding can be done in
lakes and rivers as opposed to surfing which requires a
large body of water. World Championships are held and
skim boarding, contests like the Europian Skimboard
League, United Skim Tour, and Skim USA are held to
determine the World Championship of Professional
Skimboarding.

10. Body Boarding- is a surface water sport and a surfer

rides a body guard on a wave that carries him towards the
shore. Body boards used for this form of sport vary
according to the riders specification regarding the style of
riding and height and weight.
There are World Championships that are conducted
for body boarders and Mike Stewart ( Hawaii USA) a
9-time record holder, is considered as one of the best
riders of all time. The International Body boarding
Association World Tour determines the champion
now.

11. 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 water below.
Avid cliff divers travel the world in search of exotic
locations to experience the thrill and ultimate rush.
12. Fishing(Angling)- this water 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 work out as players must swim and defend the ball as well
as try to score in the opponents 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.
C. Team Water Sports

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- 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- 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 3 divers much mimic or perform
opposite diving forms, while diving simultaneously.

5. Synchronized Swimming- a combination of

swimming, gymnastics, and dance synchronized
swimming is performing elegant synchronized moves in
the water with music played in the background. It requires
great flexibility, aerobic endurance, strength, grace, perfect
timig, 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
intensely competitive sport, and many competitions like 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 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- 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. Power boating- 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 you adrenaline pumping and enjoy the thrills of a
race. Power boating 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.
 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- 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 recreation activity and is a appealing due to its
simple nature. You can observe
2. Spearfishing
Is an ancient method of fishing using sharpened sticks to catch
fish. Technology has change spearfishing-which now involves the
use of air-powered spear guns or slings along,with various diving
equipment. The original techniques is to hold your breath
underwater to spearfish with no bait, being very specific and
selective. Hence, it is the most environment-friendly form of
fishing.

2. Underwater Photography- diving in the deep blue waters

equipped with camera offers exquisite, exciting, and rare
photographic moments. It is often performed while scuba diving
with a waterproof camera and appropriate light set up. Digital
cameras have drastically changed many facets of underwater
photography.
4. 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 if you are not a good swimmer.

5.Free Diving- is training your body for long spells under water
without the use of any diving equipment. Its 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- is a parachute that is specially designed to towed
behind boat. You can enjoy a beathtaking 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 publuc
service.

.
8. Barefoot Skiing – water skiing using just your feet is barefoot
sking. Balance plays a crucial role in this sport. It is fun to be
towed along 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.