Grade 5 Physical And Health Education Swimmming – Back Stroke Notes
Physical & Health Education — Swimming
Subtopic: Back Stroke (for learners aged 10)
Back stroke is a swimming style where you float on your back and kick with your legs while your arms move in circles. It is a good stroke for breathing easily because your face is out of the water. These notes help you learn back stroke safely and correctly.
Learning objectives
- Float on your back comfortably (relax and keep your body straight).
- Use a steady flutter kick to move forward.
- Move your arms one at a time in a windmill pattern.
- Follow pool safety rules and respect local water bodies.
Safety (important for Kenyan learners)
- Always swim where there is a teacher or lifeguard — in school pools, county sports centres, or supervised beaches and lake shores (e.g., Lake Victoria, Indian Ocean beaches).
- Never swim alone. Use the buddy system.
- Wear a life jacket near deep water or if you are not confident.
- Do not swim in fast rivers or unknown water after heavy rain (flash floods).
- Listen to your teacher and follow pool rules (no running, no diving in shallow water).
Equipment
Swimwear, goggles (optional), swim cap (optional), kickboard or float for practise.
Simple steps to learn Back Stroke
- Step 1 — Enter the water safely: Walk into the pool or sit on the edge and slide in. Always with a teacher near.
- Step 2 — Try floating on your back: Lie back, stretch arms out, keep legs straight, look up at the sky or ceiling. Breathe slowly and relax.
- Step 3 — Flutter kick: Keep legs straight (not stiff). Kick from the hips with small fast movements. Point your toes.
- Step 4 — Arm movement (one at a time): Reach one arm straight up from the water, move it in a circle over your head and back into the water. The other arm pulls under the water. Arms alternate like a windmill.
- Step 5 — Combine arms and legs: Match a steady kick with smooth arm circles. Keep your body flat and hips up.
- Step 6 — Finish and turn: To stop, slow your kick and pull your knees to the chest, then roll to the front and stand.
Visual: How the arms move
Arms move one at a time in a circle. The hand enters near the hip, pulls under the body, pushes water past the thigh, then comes out and over the water.
Practice drills (easy)
- Back float drill: Hold a float, lie on your back, practise relaxing and breathing. 5 minutes.
- Kickboard kick: Hold a kickboard on your chest but on your back (turn it and hold), kick on your back to feel the flutter kick. 5–10 minutes.
- Single-arm back stroke: Keep one arm at your side, practise the other arm’s circle. Swap arms. 5 minutes each side.
- Full stroke: Do 4–6 lengths of the pool with rest between. Focus on steady kick and calm breathing.
Common mistakes and how to fix them
- Mistake: Head too far back so hips drop. Fix: Look straight up and tuck chin a little; keep body flat.
- Mistake: Big splashing kicks. Fix: Use small, fast kicks from the hips with toes pointed.
- Mistake: Arms entering too wide or crossing the centre. Fix: Enter hands near shoulder line and pull straight back under the body.
Weekly beginner plan (short)
If you have 3 lessons a week, each 30 minutes:
- Warm-up and floats: 5 minutes
- Kick drills and board work: 10 minutes
- Arm drills (single arm, windmill): 10 minutes
- Short full-stroke swims and cool down: 5 minutes
Quick safety checklist before each swim
- Is the teacher or lifeguard present?
- Is the water clear and safe?
- Do I have a buddy or group?
- Do I have a float or life jacket if needed?
Short vocabulary (terms)
Flutter kick — small up-and-down kicks from the hips.
Floating on back — relaxing and lying on your back in the water.
Kickboard — a floating board to help practise kicks.
Lifeguard — person trained to keep swimmers safe.
Mini quiz (try it!)
- Should you swim alone? (Yes / No)
- Where should you look when doing back stroke? (Up / Down)
- What part of the body should your kick start from? (Knees / Hips)
Answers: 1. No. 2. Up. 3. Hips.
Reminder for parents and teachers (Kenyan schools): Ensure learners practise in safe, supervised places. Encourage life skills and water safety as part of PHE lessons.
Have fun learning Back Stroke — stay safe and keep practising!