Aquatics Fitness

PA Academic Standards for Health, Safety and Physical Education 

• 10.4.12.E. Analyze the interrelationships among regular participation in physical activity, motor skill improvement and the selection and engagement in lifetime physical activities. 
• 10.4.12.F. Assess and use strategies for enhancing adult group interaction in physical activities. (shared responsibility, open communication, goal setting)
• 10.5.12.F. Analyze the application of game strategies for different categories of physical activities. (individual, team, lifetime, outdoor)

• Basic rules, objectives, and player roles in water polo, including scoring, fouls, and team formations.
• Fundamental skills such as treading water, passing, shooting, and offensive/defensive strategies, along with safety considerations in a contact sport.
• Differences between shallow- and deep-water exercises and how water resistance and buoyancy affect movement and intensity.
• Differences and the key components of each dive, including approach, takeoff, flight, and water entry.
• Body alignment, control, and safety rules to perform dives effectively and reduce the risk of injury.
• Rules, objectives, and strategies of common aquatic games, including movement skills, teamwork, and equipment use.
• Safety practices for participation, including awareness of pool boundaries, depth, and other swimmers.
   

• Participation in aquatic activities requires a combination of skill, technique, and safety awareness to perform effectively in different water environments.
• Teamwork, communication, and strategy are essential for success in group-oriented aquatic activities and games.
• Water resistance, buoyancy, and body control affect movement, performance, and endurance in swimming, water aerobics, and diving.
• Knowledge of rules, proper technique, and self-monitoring helps prevent injury and ensures safe participation in all aquatic activities.
• Adaptability and awareness of the environment—including pool depth, boundaries, and other participants—are critical for both individual and group success in the water.

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• Demonstrate basic water polo skills including treading water, passing, shooting, and defensive/offensive movements.
• Apply knowledge of rules, player roles, and team formations during gameplay while maintaining safe practices in a contact sport.
• Perform aerobic movements in shallow and deep water, adjusting effort to account for water resistance and buoyancy.
• Execute basic dives with correct approach, takeoff, flight, and water entry while maintaining proper body alignment and control.
• Apply safety rules and self-monitor technique to perform dives effectively and minimize risk of injury.
• Participate in common aquatic games using appropriate movement skills, teamwork, and strategy to achieve game objectives.
• Demonstrate safe behavior, awareness of pool boundaries, depth, and other participants during game play.
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• How do skill, technique, and safety awareness contribute to effective participation in different aquatic activities?
• How do teamwork, communication, and strategy influence success in group-oriented water sports and games?
• How do water resistance, buoyancy, and body control affect movement, performance, and endurance in swimming, diving, and water-based exercise?
• Why is adaptability and awareness of the environment, including pool depth, boundaries, and other participants, important for safe and effective participation in aquatic activities?

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• What techniques and safety practices are most important for performing individual aquatic skills effectively?
• How do communication, coordination, and strategy affect performance in team-oriented aquatic activities?
• In what ways do water resistance, buoyancy, and body control influence movement, efficiency, and endurance in the water?
• How does awareness of the pool environment, including depth, boundaries, and the presence of others, impact safety and performance during aquatic activities?
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• Aqua jogger belt
• Water aerobic weights
• Water polo goals
• Water polo ball
• Water polo caps
• Diving board
• Variety of aquatic game equipment

• treading
• buoyancy
• water resistance
• aerobic fitness
• spatial awareness
• reaction time
• aqua jogger
• approach
• takeoff
• flight
• entry
• game strategy
• collaboration
• body alignment
• offensive
• defensive
• tactics
• team play
• injury prevention
• strategy
• efficiency
• coordination
• timing
• lifetime activity
• stroke technique

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• Formative Assessment
• Teacher Observation
• Project Based Learning
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PA Academic Standards for Health, Safety and Physical Education

• 10.3.12.D. Evaluate the benefits, risks and safety factors associated with self-selected life-long physical activities.
• 10.5.12.B. Incorporate and synthesize knowledge of motor skill development concepts to improve the quality of motor skills. (aspects of good performance)
• 10.5.12.E. Evaluate movement forms for appropriate application of scientific and biomechanical principles. (efficiency of movement, mechanical advantage, inertia, safety)

• Benefits of canoeing and other boating activities for lifelong physical fitness, health, and wellness.
• Risks and hazards associated with canoeing, including capsizing, collisions, weather conditions, and water currents.
• Identify and respond to unsafe conditions or emergencies while on the water.
• Key safety equipment required for boating and canoeing.
• Proper PFD fitting.
• Techniques for safe entry, exit, and boarding of a canoe.
• Safe techniques for recovering from a capsized canoe.
• Proper paddle strokes and canoeing mechanics.
• Correct body positioning and balance in a canoe.
• Proper biomechanics of body position and paddle strokes to improve efficiency.
• Advantages of different paddle techniques.
• Importance of communication in boating with a partner to coordinate movements and maintain safety.

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• Proper use of safety equipment, such as life jackets, reduces the risk of injury or drowning in canoeing activities.
• Awareness of water and weather conditions is essential to prevent accidents and make safe boating decisions.
• Balance, body positioning, and coordination directly affect stability, control, and efficiency in a canoe.
• Motor skill principles such as leverage, inertia, and force improve performance, efficient navigation, reduce energy expenditure and minimize risk. 
• Communication is critical for safe and coordinated movements in tandem or group boating. 
• Capsizing is a potential risk in boating, and knowing how to respond appropriately preserves safety and prevents further hazards. 
• Following established boating safety rules and procedures protects the individual and others in boating environments. 
• Understanding how environmental factors (currents, wind, obstacles) affect canoeing can help anticipate challenges and make informed decisions.
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• Demonstrate proper wear and use of PFDs. 
• Perform safe entry, exit, and boarding techniques for single and tandem canoes.
• Execute basic paddle strokes effectively to navigate and control a canoe. 
• Apply principles of balance and body positioning to maintain stability in a canoe. 
• Adjust movements and paddle techniques to improve efficiency, direction, and reduce risk of capsizing.
• Respond appropriately to a capsized canoe scenario, including self-rescue, assisted rescue, and righting the canoe.
• Demonstrate proper techniques for avoiding collisions, obstacles, and hazardous situations while canoeing.
• Explain and justify safe boating practices and decisions in various water conditions.

• How can individuals safely participate in canoeing and other boating activities?
• Why is knowledge, skill, and preparation equally important in preventing accidents on the water?
• How do principles of movement, balance, and teamwork affect performance and safety in canoeing?
• How does understanding environmental conditions and safety equipment contribute to lifelong physical activity and well-being?

• What safety equipment is necessary for canoeing, and how does each piece prevent injury or risk?
• How do safe entry and exit techniques reduce the risk of capsizing or injury?
• What body positions and movements maintain stability when boarding a canoe?
• How do different paddle strokes affect the speed, direction, and efficiency of a canoe?
• How can paddlers safely recover from a capsized canoe, both individually and with assistance?
• How do water currents, wind, and obstacles influence safe canoe navigation?

• Instructional videos
• Canoes
• Paddles
• Life Jackets

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• aquatic safety
• boating safety
• kayak
• entry
• navigation
• efficiency 
• hazard assessment
• obstacles
• port
• sweep stroke
• righting the canoe
• risk assessments
• risk factors
• paddle stroke
• body position
• leverage
• capsize
• motor skill
• bow
• keel
• forward stroke
• hazard
• personal flotation device (PFD)
• posture
• force
• self-rescue
• endurance
• stern
• draw stroke
• reverse stroke
• prevention
• canoe
• tandem
• stability
• inertia
• assisted rescue
• currents
• starboard
• j-stroke
• center of gravity
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• Teacher observation
• Formative assessment
• Practical application
• Group work 

PA Academic Standards for Health, Safety and Physical Education 

• 10.3.12.D. Evaluate the benefits, risks and safety factors associated with self-selected life-long physical activities. 
• 10.4.12.B. Analyze the effects of regular participation in a self-selected program of moderate to vigorous physical activities. (social, physiological, psychological)
• 10.5.12.A. Apply knowledge of movement skills, skill-related fitness and movement concepts to identify and evaluate physical activities that promote personal lifelong participation. 
• 10.5.12.D. Incorporate and synthesize knowledge of exercise principles, training principles and health and skill-related fitness components to create a fitness program for personal use.

• Proper body position, arm and leg action, breathing, and timing of freestyle, backstroke, breaststroke, and butterfly. 
• Key techniques include efficient hand entry, a high-elbow pull, coordinated kicking, and balanced body and breathing positions of freestyle, backstroke, breaststroke, and butterfly. 
• Resistance band work, core exercises, and plyometrics that can improve strength, endurance, and technique of swimming strokes through sets, drills, and rest periods. 
• Workout terminology such as sets, repetitions, rest intervals, warm-up, main-set, cool-down, and abbreviations. 
• Key differences between duration, intensity, or distance within a workout program. 

• Correct body position, arm and leg coordination, breathing control, and timing are essential to performing the four competitive strokes (freestyle, backstroke, breaststroke, and butterfly) efficiently and effectively.
• Proper technique across all four competitive strokes help maintain balance in the water, using coordinated arm and leg actions, and correct breathing and timing to improve propulsion and reduce resistance.
• Dry-land exercises target key muscle groups used in swimming to enhance overall technique and control in the water.
• Observation and feedback help identify areas of strength and improvement in stroke technique.
• Self-assessment and adjustments enhance overall swimming performance.

• Demonstrate swimming techniques of each competitive stroke with proper body position, effective arm stroke, sufficient kick, and breathing sequences. 
• Apply the knowledge of each swimming stroke to apply the correct arm force through the water that would result in a more effective swimming stroke. 
• Perform dry-land activities that will enhance the overall strength, endurance, and technique of the swimmer. 
• Develop swimming workout programs specific to the needs of the individual. 
• Understand and apply the key terms of duration, intensity, and distance within a swimming workout program. 

• How do proper body position, breathing, and coordinated arm and leg movements work together to create efficient and effective swimming strokes?
• Why is it important to understand and apply correct technique, timing, and force in each of the four competitive strokes?
• How do dry-land strength and conditioning exercises contribute to improved performance and technique in the water?
• How can understanding workout structure, training variables (duration, intensity, distance), and self-assessment help swimmers design and improve their own training programs?
   

• How does correct body position, breathing, and coordinated movement improve efficiency in each swimming stroke?
• How can adjusting technique, timing, and force make my strokes more effective in the water?
• How do dry-land strength and conditioning exercises enhance my swimming performance and control?
• How can understanding workout structure and self-assessment help me improve my swimming skills over time?

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• American Red Cross WSI Manual 
• life jackets (PFD’s)
• kick boards
• pull buoys
• fins
• hand paddles
• power cords
• exercise mats
• exercise bands
• medicine balls
• starting blocks
• pace clock
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• propulsion
• duration
• main-set
• cardiovascular endurance
• butterfly
• undulation
• resistance
• intensity
• cool-down
• anaerobic 
• freestyle
• catch phase
• aerodynamic 
• sets
• repetitions
• distance
• aerobic
• backstroke
• insweep 
• rest intervals
• warm-ups
• cardiovascular strength
• recovery
• breaststroke
• outsweep

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• Formative Assessment
• Teacher Observation
• Project Based Learning 
   
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PA Academic Standards for Health, Safety and Physical Education 

• 10.5.12.C. Evaluate the impact of practice strategies on skill development and improvement. 
• 10.5.12.E. Evaluate movement forms for appropriate application of scientific and biomechanical principles. (efficiency of movement, mechanical advantage, kinetic energy, potential energy, inertia, safety)

• Basic body positions used in synchronized swimming, including layout, tuck, pike, ballet leg, and vertical.
• Fundamental movements such as sculling, eggbeater kick, and torpedo glide that provide stability and propulsion.
• Timing and musicality principles that connect movement sequences to rhythm and beat.
• Team coordination and pattern formation concepts used in duets, trios, and group routines.
• Breath control techniques required for underwater movements and transitions.
• Safety rules and pool etiquette specific to synchronized swimming practice and performance.
• Basic routine structure, including introduction, transition, highlight, and finale components.

• Synchronized swimming requires control, balance, and precise body positioning to maintain stability and alignment both above and below the water.
• Propulsion in synchronized swimming comes from coordinated sculling and eggbeater techniques, which enable smooth transitions, elevation, and support during movement sequences.
• Timing, rhythm, and musical expression are essential for creating harmony and synchronization within individual and group routines.
• Teamwork and communication are key to maintaining unison, spacing, and pattern formation during group performances.
• Proper breath control and underwater awareness allow for fluid transitions and endurance during routines.
• Knowledge of synchronized swimming by performing a short synchronized routine that combines basic positions, movements, timing, and teamwork with safe and respectful behavior in the pool environment.

• Demonstrate basic synchronized swimming positions with correct body alignment, control, and extension.
• Perform foundational propulsion techniques, such as sculling and eggbeater kick, to maintain balance and support in the water.
• Coordinate movements with music, demonstrating rhythm, timing, and expression.
• Execute simple sequences or patterns in unison or canon with a partner or small group.
• Use controlled breathing and submersion techniques to transition smoothly between above- and below-water movements.
• Create and perform a short synchronized routine combining basic positions, transitions, and team coordination.
• Demonstrate safe and respectful behavior in the water while performing and collaborating with teammates.

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• How do control, balance, and precise body positioning contribute to effective movements in synchronized swimming?
• How do propulsion techniques like sculling and the eggbeater kick support smooth transitions, elevation, and stability in routines?
• Why are timing, rhythm, musicality, and teamwork important for creating harmony and synchronization in individual and group performances?
• How can breath control, underwater awareness, and safe behavior enhance performance, endurance, and collaboration in synchronized swimming?
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• How can I maintain proper body position and balance while performing basic synchronized swimming movements?
• How do sculling and eggbeater techniques help me stay stable and move efficiently in the water?
• How can I coordinate my movements with music and teammates to achieve timing, rhythm, and synchronization?
• How does controlled breathing and underwater awareness allow me to transition smoothly between movements and perform safely in the pool?
   

• guest teacher
• instructional videos
• underwater speakers
• music

• layout
• vertical
• rhythm
• transitions
• etiquette
• tuck
• sculling
• unison
• breath control
• introduction
• pike
• eggbeater kick
• pattern formation
• submersion
• highlight
• ballet leg
• torpedo glide
• duet/ trio/ group routine
• finale

• Formative Assessment
• Teacher Observation
• Project Based Learning

PA Academic Standards for Health, Safety, and Physical Education

• 10.3.12.B. Analyze and apply strategies for the management of injuries. (CPR, advanced first aid)
• 10.3.12.D. Evaluate the benefits, risks and safety factors associated with self-selected life-long physical activities.

• Primary responsibilities and professional role of a lifeguard in maintaining patron safety.
• Emergency Action Plan (EAP) process and how it guides emergency response.
• Hazards related to aquatic environments (weather, water conditions, facility risks) and strategies for prevention.
• Importance of proper surveillance techniques, including scanning patterns and zone coverage, to prevent drowning. 
• Steps to recognize and respond to drowning behaviors and common aquatic emergencies.
• Steps for providing effective CPR for infants, children, and adults in aquatic environments.
• Proper techniques for water rescues, including in-water approaches, entries, and victim extrications.
• Signs and care for spinal injuries in aquatic settings and how to safely use a backboard.
• Identification and management of breathing emergencies.
• Recognition and response to first aid situations.
• Skills, stamina, and fitness requirements needed to maintain proficiency as a certified lifeguard.
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• Lifeguarding is both a preventive and reactive role, requiring constant vigilance and rapid response.
• Legal, ethical, and professional responsibilities are critical in the lifeguard role.
• Early recognition of distress or emergency situations increases the likelihood of a positive outcome.
• The Emergency Action Plan (EAP) provides a structured, efficient, and safe response to emergencies.
• Different rescue scenarios require different techniques and equipment, depending on victim type and environment.
• Early recognition and activation of cardiac chain of survival can increase the likelihood of a positive outcome in a cardiac emergency. 
• Proper technique of CPR and AED use are critical life-saving interventions.
• First aid interventions are most effective when based on accurate assessment and knowledge of injury or illness signs.
• Recognizing the behaviors of drowning and integrating knowledge and skills under pressure will guide an effective emergency response.
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• Perform proper surveillance and scanning techniques to monitor assigned zones and recognize distressed swimmers.
• Activate and follow the Emergency Action Plan (EAP) effectively during simulated aquatic emergencies.
• Demonstrate safe and appropriate water entries, including stride jump, compact jump, slide-in entry, and run-and-swim entry.
• Approach, rescue, and remove a variety of victim types (active, passive, submerged, multiple victims) using appropriate rescue equipment.
• Perform in-water ventilation and provide care for victims who are not breathing upon extrication.
• Apply spinal motion restriction techniques in both shallow and deep water using a backboard and team communication.
• Administer CPR for infants, children, and adults with simulated manikins. 
• Use an Automated External Defibrillator (AED) and resuscitation mask correctly during scenarios.
• Provide first aid interventions such as controlling bleeding, treating shock, and recognizing signs of medical emergencies.
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• What does it mean to keep others safe in aquatic environments?
• How do lifeguards prevent and respond to emergencies?
• Why are knowledge, skill, and decision-making all equally important in lifeguarding?
• How do rules, procedures, and ethics influence safety in aquatic environments?
• How does preparation and practice improve performance in emergency situations?
• Why is preparation, practice, and decision-making important for the success of life-saving interventions?
• Why is understanding the principles of CPR and First Aid essential for effective emergency response?

• How can scanning techniques help prevent accidents before they happen?
• Why is communication and teamwork critical in emergency situations?
• How does having a clear plan improve response to aquatic emergencies?
• How do rescue techniques differ depending on the type of victim?
• Why is immediate CPR critical in drowning situations?
• How does proper use of an AED impact survival outcomes?
• How do lifeguards identify and respond to medical emergencies out of the pool?
• Why is careful immobilization essential to prevent further injury?

• American Red Cross Lifeguarding course curriculum
• Red Cross Lifeguarding Instructor Manual
• instructional videos
• lifeguard participant manuals: Online or hard copy
• lifeguard stand
• rescue tubes- 1 per 2 students
• spinal backboard
• CPR manikins
• AED trainers
• bag valve mask
• breathing resuscitators- One per student
• life jackets
• first aid training supplies (gloves, bandages, gauze)
• whistle
• stopwatch
• diving brick
• rescue simulation objects (objects that sink to the bottom for surveillance practice)

• lifeguard
• aquatic safety
• surveillance
• zone coverage
• immobilization
• consent
• stride jump
• treading water
• compression rate
• compression depth
• chain of survival
• primary assessment
• professionalism
• hypothermia
• patron
• prevention
• hazard
• Emergency Action Plan
• Cardiopulmonary resuscitation (CPR)
• compact jump
• Automated External Defibrillator (AED)
• airway obstruction
• situational awareness
• shock
• primary assessment
• heat exhaustion
• negligence
• duty to act
• ethics
• water entry
• refusal to care
• safety checks 
• slide-in entry
• ventilation
• sudden illness
• unresponsive
• cardiac emergency
• cardiac distress
• focused assessment
• Epinephrine
• active victim
• passive victim
• submerged victim
• extrication
• rear rescue
• front rescue
• rescue tube
• rescue breathing
• responsive
• level of consciousness
• circulation
• cardiac arrest
• heat stroke

• Teacher observation
• Formative assessment
• Practical application
• Summative practical assessment