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 depth. 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 contaminate the
water, and contaminated water puts people at
risk for infections that can cause diseases. 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 recreations. Chemical
contamination in seas and rivers are 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
and viruses and other parasitic organisms
may also cause serious threats to one’s
health.
Reducing and Preventing Hazards

The WHO suggests some solutions on

how to reduce the risk of physical,
microbial, and chemical hazards posed
by water bodies during water-based
recreational activities. These are the
following:
On Drowning and Injuries

1.The WHO believes that education is the key

to prevent drowning and injuries. Teaching
participants of water-based recreations about
the risk will make them more cautious such that
they will strictly follow safety protocols.
2.Informing them about basic life saving and
first aid techniques will also help in case any
untoward incident does occur.
3.Vigilant supervision must also be encouraged.
Instructors, leaders, and other concerned people
must constantly keep an eye on participants,
especially beginners and weak Swimmers.
4.To make the participants comfortable with water,
they must be taught how to swim.
5.For organizers, developers, and owners of the
swimming places, installing fences and other safety
devices will also prevent drowning and other
accidents. Pool design and warning signals must
also be included.
CHAPTER 2

SWIMMING AS
RECREATIONAL
ACTIVITY
• Swimming is propelling the body in the
water through the combined movements
of legs and arms while floating. It was one
of the first physical activities performed in
water, and ever since, it has been one of
the most popular water-based
recreational activities in the world.
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 in 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, while the objective of
recreational swimming is simply to relax,
unwind, and enjoy the water.
• Since competitive swimming is a
competition among swimmers, it naturally
has specific rules and structured
sessions. In many competitions,
swimmers view in different categories with
various distances. They swim in different
styles such as the butterfly stroke,
backstroke, breaststroke, and
freestyle.
• Recreational swimming does not follow
the rules prescribed in competitive
swimming. Instead, recreational
swimmers are given freedom to swim and
enjoy the water safely. Safely water
protocols are the only rules that
recreational swimmers must follow. Such
rules are set not to restrict the swimmers
but to ensure the safety of everyone.
• There are times, though, that recreational
swimmers Compete with one another; these
competitions, however, are held not for medal
or recognition, but to just have fun.
• While recreational and competitive swimming
are fundamentally different, both require
participants to have two things: swimming
skills and etiquettes.
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 venue for swimming. One
type of venue is the open-water swimming venue.
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 are more predictable than in natural bodies of
water.
• lf you want to engage in recreational
swimming, it is important that you 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, it is important that you 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.
• Warning Signs and labels are most of
the time posted in the vicinity.
Familiarize yourself with those notices
so that you would know how to
conduct yourself while in the
swimming area.
Swimming Attire
• For you to swim with ease and safety,
it is advisable that you wear the proper
swimming attire. Generally, swimming
apparel include swimsuits, cap, and
goggles.
1. 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.
• Typical swimwear for girls is a one-piece
swimsuit covering the mid-thighs to the
shoulders. Some girls, however, are comfortable
wearing a two-piece swimsuit. If such is the
preference, the wearer must make sure that the
top suit will contain the breasts well enough and
that the laces are strong to prevent malfunction.
For boys, swimming trunks are preferable,
although swim shorts can also be worn.
2. 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.
3. 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 lt.
 Getting Started
Warm-Up Exercises
Before the actual swimming, you should perform
some stretching and warm-up exercises first.
Stretching helps relieve muscle tension. It can also
improve range or motion and flexibility. You can
perform stretching on each body part, holding the
stretch for 10 to 15 seconds. After stretching,
proceed to your warm-up routine. Walking and
jogging are good warm-up exercises.
Taking a Shower
• Before you go for a swim, it is important
that you first take a shower. It helps your
body adjust to big idea the temperature
before you actually go for a swim. Further,
a pre-swim shower (especially when you
are going in a swimming pool) 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 Taking a pre-swim
shower is important for hygiene and body
temperature adjustment, contaminate and the
spread of bacteria and disease.
Getting Comfortable in the Water

• Getting comfortable in water may not

be as spontaneous as the other
activities that people usually do on
land. This is because humans are
terrestrial beings, that is, their physical
makeup is designed to survive on
land.
• For one, most of the activities that people do
require them to be in a vertical position, which
is also the natural position of a human being
when moving. In water, people will have to
move like other aquatic creatures, which is in
a horizontal position. Another spontaneous
activity that people do without effort on land is
breathing. In water, when and how to breathe
are skills that must be mastered.
Before Swimming
• Before swimming, it is not advisable to eat large
amounts of food since body position may cause
gastric influx (the backward flow of stomach acid
contents into the esophagus). If you have eaten
a large meal, give your body two to four hours to
digest the food before you swim. For a smaller
snack, 30 minutes to two hours will be needed
for digestion. For instance, you must eat a large
meal if you will swim for an hour or more.
• It is not advisable to eat while you are
swimming, but in case you feel the
need to replenish your energy while in
session, snacks rich in carbohydrates
are recommended as these can
provide you with energy quickly. Just
avoid eating while you are in the
swimming area.
• Lastly, staying hydrated is
important during swimming
sessions. Drinking at least 500 mL
of water two hours before
swimming is usually enough for
short swimming sessions.
After Swimming
• Swimming is a physically demanding activity that it make
people feel extremely hungry after sessions. It is
important that you refuel yourself in the first 20-30
minutes after a swimming session. Eat food rich in
carbohydrates and proteins, Chicken, beet, egg, and
cheese, among after swimming as these help in
regenerating lost energy and in repairing broken down
muscle tissues. You can also consume pasta, fruit, and
yogurt. However, monitor the amount of food that you will
eat as it must be balanced with how much weight your
body lost.
Cooling Down

• Cooling down after swimming is also

vital. This is similar to warming up as
you simply continue on your workout
but in 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 on 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. People who are drunk
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’s unpredictable but you can keep safe
if you at least know the water condition.
 7. If possible, wear a life jacket, especially when
swimming (or boating) in natural bodies of water.
8. 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 a
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.
CHAPTER 3
BASICS OF SWIMMING
FLOATING
- Floating is a skill, and you can be good at it if
you put the effort and determination to learn it.
Humans big idea naturally float in water, at least
to some degree since the human lungs are
filled with air. In fact, a person's center of
buoyancy (center of a floating body) is located
approximately in the center of his or her chest.
FLOATING ON YOUR BACK

• In this section, from standing, you

must be able to simply float on your
back. You will need access to a pool
with waist-level water that is shallow
enough such that can stand
comfortably and conveniently.
Back Floating with Arms Extended

• Your goals are to lie back or Supine

position on the water while your arms
and legs are spread out (for balance)
and to float without movement. Before
doing this, be mindful of these mental
cues that can help you perform
efficiently:
1.For checking your head position, imagine
having a dot on the top of your head that
should stay wet. For novice swimmers,
they may feel uneasy having their heads
half-submerged in the water, especially
when water goes into their ears. Water will
come back out, so there is no need to
worry.
2.The second cue is for checking the body
position. If you feel your feet are sinking, do not
contract with your abdomen, but instead push
your navel to the top of the water. Can try
closing your eyes in order to concentrate on the
feeling of balancing yourself. Important
reminder: The moment you lift your head, your
hips will sink in the water.
The following are the steps to follow so you can back
float with arms extended:
1.Start by checking the water around you to ensure
that you have sufficient
2.Move your arms and legs out and away. This will
help you balance.
3.From your standing position, lean your head back
and lie back on the water.
4.Since you need to get your feet up, you may push
off the bottom using a kicking motion to get to a
horizontal position.
5.Lie still on the water with your toes,
chest, hips, and face all on the Surface.

You must be able to float for at least 5-l0

seconds. It is suggested that after doing
this basic floating skill successfully, you
can try doing advanced floating skills.
The following are common missteps which you can
correct:
Misstep 1: Your feet sinks.
You can correct this by having your
hips up and bottom of the water. Relax your neck
and head.
Misstep 2: Your hips sinks
You can correct this by making sure
your abdomen is not contracted. Relax this part of
your body.
Misstep 3: Your head and feet are both
underwater.
You can correct this by
keeping your spine straight and your upper
and lower limbs relaxed and out to the
sides to keep your body balanced. This
problem happens when you arch your back
too much.
Back Floating in a T position
• This is an advanced floating skill wherein some of the
elements used for balancing will be taken out. You are
only to repeat the first few steps previously discussed.
However, this time, you will be keeping your upper limbs
extended while you bring your lower limbs together, thus
making the shape of the letter T. This skill requires a little
more ability to control and relax your body. Again, your
cue is that your toes, hips, chest, and face should all be at
the water's surface
Here is how to float in a T position:
1-5. Follow the first five steps in performing
back floating with arms extended.

6.Form a “T” by extending out your arms to your

sides, perpendicular to your body. Slowly bring
your legs together and keep it straight.
Back Floating in a Straight Line
As you become more comfortable positioning your body
while floating, you can try a more advanced technique.
From the sides of your body, bring your upper limbs up
above your head, extending to the longest possible position
(see figure below). Succeeding at this skill is a major
accomplishment. Once you have mastered all floating
techniques that have been discussed, you can Back
Floating in a Straight Line at this skill is a major try
practicing them with drills and modifications.
You can back float in a straight line by
following these steps:
1-5. Follow the first five steps in performing
back floating with arms extended.
6.Extend your arms above your head and
stretch them to the longest position
possible.
• If your body and chest are floating but
your feet are sinking, try pushing the
upper part of your back down and
rotate your pelvis up to bring your feet
up to the surface. You can also try
visualizing where you bring your belly
closer to your spine.
Floating on Your Front
• The next skill you must learn involves floating
on your front. The steps are essentially the
same as floating on your back, except that in
this skill, your face is in the water or in Prone
position. By learning how to float on your
front, you can develop two skills at once:
floating and exhaling while you have your
face submerged in water.
Front Floating with Arms Extended

• Your objective in this technique is to keep your

feet, hips, hands, shoulders, and head all at the
surface of the water.
Here are the steps to follow so you can front float
with arms extended:
1.Start by checking the water around you to ensure
that you have sufficient room.
2.Move your arms and legs out and away. This will
help you with balance.
3.Beginning in a standing position, lean forward
and lie face down on the water.
4.Since you need to get your feet up, you may
push off the bottom by using a kicking motion to
get into a horizontal position.
5.Lie calmly on the water with your head, back,
hips, and the heels of your foot all Surface of
the water.
Front Floating in a T position

This skill is same as with floating on

your back. In this skill, you will float on
your front and bring your legs together,
thus forming the shape of a T. this skill
requires more body control and ability
to relax your body on the water.
 Here is how to front float in a T position:
1-5. Repeat the five steps you previously learned in
front floating with your arms extended.
6.Bring your lower limbs together to form the shape
of T on the water.
In case your feet are sinking, try checking the
position of your head. In you are looking forward,
look straight down and lengthen your neck.
Front Floating in a Straight Line
• The last skill you must learn involves
bringing your arms and hands in front of
your body. Once again, your face, chest,
hips, and heels of your feet must all be on
the surface of the water. You can try
holding your breath then slowly exhaling
until you assume a stable position upon
doing this skill.
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 an importance
rhythmic element in performing the stroke.
The following are three basic types of kicks
in swimming.
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.
2. Frog kick- In this type of kick (usually
incorporated in breast stroke), 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 legs when in water.
3. Dolphin kick – Usually used in the
butterfly stroke movement, this kick
involves the up and down movement of the
legs and lower trunk together with the
knees bent on 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 technique can stop and
interrupt a swimmer’s movements; therefore,
developing good breathing technique should be a
priority for anyone who wants to engage in this type
of activity.
THANK YOU!