0UTDOOR RECREATION

- IS ORGANIZED ACTIVITIES DONE DURING ONE’S FREE TIME FOR HIS/HER OWN PERSONAL REASONS, WHERE AN
INTERACTION BETWEEN MAN AND AN ELEMENT OF NATURE IS PRESENT.

- a day can be divided into three parts according to CLAYNE R. JENSEN

EXISTENCE TIME- TIME SPENT FOR BIOLOGICAL NEEDS.

SUBSISTENCE

REFERS TO THE HOURS SPENT FOR ECONOMIC PURPOSES.

FREE TIME

ALL THE REMAINING TIME AFTER.

LATIN WORD RECREARE WHICH MEANS TO BE REFRESH.

The Three Energy System

1. Anaerobic A-Lactic (ATP-CP) Energy System

Is a Dominant source of muscle energy for high intensity physical activities. It provides
high burst of start-up energy that lasts around ten sec or less.
- Provides immediate energy without requiring an oxygen (anaerobic) and does not
produce lactic acid (a-lactic).
- The ATP-CP system will not supply ATP again until the muscle have rested and have
been able to regenerate.
2. Anaerobic Lactic (Glycolytic) Energy System.
- An energy system that supplies energy for medium to high intensity physical
activities. These high intensity activities usually last from ten sec to two minutes.
- The anaerobic lactic system does not require oxygen but is capable of supplying
energy for high intensity activities.
- The difference between the two system is amount of time that the system can work.
Thus, if an athlete exceeds ten seconds while sprinting, the anaerobic lactic system kicks
in to provide energy.

3. Aerobic Energy System

-Provides energy for low intensity physical activities that last from two minutes to a few
hours.

- Aerobic energy system, compared to ATP-CP and glycolytic energy system, requires
much longer oxygen in muscles in doing physical activities.

- Aerobic energy system continually produces ATP energy to muscles as long as oxygen
is available to muscles in the body.

-Unlike anaerobic lactic system, aerobic energy system does not produce lactic acid
since oxygen is available to the muscles.

Most sports and physical activities use these energy systems. Though there are times
when one energy system dominates during a specific type of physical activity, it is
important to understand that all energy system are active. Each energy system changes
during the activity depending on its duration and intensity. Therefore, once we engage
in physical activities or sports, all three energy system may be in use but in varying
degree.

SUMMARY

ENERGY Intensity Duration Lactic Acid

SYSTEM Production
Anaerobic A High Last 10 Does not
lactic seconds or less produce Lactic
Acid
Anaerobic Medium to Last 10seconds Produces lactic
Lactic High to 2 minutes Acid
 Aerobic Energy Low Last 2 minutes Does not
system to a few hours produce lactic
acid

BAD SLEEPING HABITS PRACTICE

1. STAYING UP ALL NIGHT- This is the most common bad sleeping habit of most people. In order to submit a
project, a paper, or some other work at the last minute, they cram to finish it, staying up all night until
they are done.
2. INTERNET ADDICTION- Social Media is massively addictive. They are awake all night to converse and play
with their friends and forgo sleeping on time. This result in tiredness and unproductiveness in work, in
school, and even at home.
3. EATING BEFORE SLEEPING- Eating before sleeping can cause discomfort preventing us from falling asleep
easily. When we eat too close to our bedtime, it means we go to our bed while digesting. This can cause acid
reflux which makes a person lose sleep. It is best to eat 4 hours before falling asleep so we can be sure that
our digestive system has done its job.
FOUR TYPES OF EATING:
1. FUELING FOR PERFORMANCE-
A BALANCE AMONG ALL FOOD GROUPS:
CARBOHYDRATES, PROTEIN, FATS, MINERALS, VITAMINS, AND WATER THAT WILL
PROVIDE THE BODY WHAT IT NEEDS FOR AN EFFECTIVE AND OPTIMUM
PERFORMANCE.
2. EMOTIONAL EATING- PRACTICE OF CONSUMING FOOD LARGE AMOUNT OF FOOD
IN RESPONSE TO EMOTIONS INSTEAD OF HUNGER.
3. SOCIAL EATING -
INDULGE IN EATING EVEN IF NOT HUNGRY FOR THE SAKE OF BEING SOCIABLE AND
NOT TO OFFEND THE HOST OR THE GROUP.
4. DISTRACTED EATING- not paying attention to their meal as they are distracted
with what they are watching, or doing, thus they tend to eat 7 .

EATING DISORDERS:

1. ANOREXIA NERVOSA- IS AN EXTREME DISORDER IN WHICH PEOPLE SEVERLY LIMIT

THE AMOUNT THEY EAT, IN EFFECT STARVING THEMSELVES.
2. BULIMIA- A COMMON EATING DISORDER CHARACTERIZED BY CONSUMING LARGE AMOUNT OF FOOD, FOLLOWED
BY VOMITING

PHYSICAL HEALTH BENEFITS

-being outdoors prevents a person from having a sedentary life. It allows people to move,
whether by walking, running, swimming, biking, paddling, etc. With the surge of electronic
gadgets, more and more people (children and adults alike) are unconsciously getting stuck with
sedentary life, contented with playing with their computer games, tablets, or cell phones, or
watching television for hours. Green space is now called “screen space”. Unknowingly, a great
part of their day was spent sitting or lying down with gadgets in their hands. The outdoor is a
great distraction from these gadgets. It helps people to be on the move. It gets their hearts
pumping and their bigger muscles at work. Such movements expend energy, promote
cardiovascular and muscular fitness, and improve the function of the immune system. In fact,
the physical activities done in outdoor recreation may range from average to vigorous levels of
intensity. Many people have documented the benefits of staying active that include reduced
obesity, reduced risk of disease, enhanced immune system, and increased life expectancy.

PSYCHO-EMOTIONAL BENEFITS
-Engaging in outdoor recreational activities helps people to rest, relax, de-stress or unwind, and
feel revitalized. In fact, some research showed that too much artificial stimulation and time
spent in purely human environments can cause exhaustion and loss of vitality and health.
- Nature has its own way of positively distracting a stressed mind and calming it down. As kuo
and Sullivan (2001) explained it, “ natural setting and stimuli such as landscape and animals
seem to effortlessly engage our attention, allowing us to attend without paying attention.” This
alone helps reduce stress and prevents some cases of depression and anxiety.
-Being outdoors also improves our self-esteem, confidence, and creativity. There is a sense
“feeling good” whenever one achieves the goal in a particular activity such as reaching the peak
of a mountain or learning a skill of paddling in canoeing.
- Lastly, outdoor recreational activities contribute to one’s personal and spiritual growth. It
allows an individual to discover his/her inner spirit and sense of self, creating new behaviors
and identity. A person identifies with the activities that he/she does such that he/she becomes
“bikers”, “diver”, and “mountaineer”. Then, that individual identifies more with who he/she is
at work. In the end, engaging in these activities contributes to satisfaction in life and makes life
happier.

SOCIAL BENEFITS
-outdoor activities are ways for families to become closer. They can be a “ family-bonding
activity” as each family member participates in an activity, achieves a common goal, and goes
through the same experience.
-Spending time outdoors also allows one to meet and interact with others who share the same
passion for outdoor recreation. Participating in a team will help form lasting friendship and
develop a community.
- Outdoor recreation also promotes stewardship. Activities done outdoors in the natural setting
help in making people realize the great things that nature provides mankind. Increased
knowledge and appreciation helps them understand how personal actions can strongly affect
the environment. Thus, people’s feelings and connection with nature are the greatest
motivation for them to care for the natural environment and advocate for its preservation.

ECONOMIC BENEFITS
-People who have a relaxed body and mind tend to be more productive at work. This translates
into efficiency at the workplace.
“it’s more fun in the Philippines!” as the Department of Tourism slogan goes. Indeed, it is more
fun as well for everyone involved in ecotourism activities in the Philippines. It has been
rewarding for the local folks as ecotourism in the country created jobs and other economic
activities which have, one way or another, contribute to our economic growth.

SPIRITUAL BENEFITS
-Positive outdoor experiences can stir up spiritual values. Being one with nature brings certain
calmness within a person. It strengthens an individual as it heals, rejuvenates, and soothes the
body and soul.
EXPLAINS THE VALUE OF OPTIMIZING ONE’S HEALTH THROUGH PARTICIPATION IN PHYSICAL ACTIVITY
ASSESSMENT

- Keeping your body physically active can help improve overall disposition, increase the release of
endorphins and offer meditation-like qualities. Physical activity can reduce the fight of flight
response often triggered by stress.
a. MIND-BOOSTER- Engaging in physical activity can improve moods and make us feel better,
increasing self-confidence, thus reducing stress. Exercise can also improve our quality and
ability to sleep, resulting in a fully rested body which can definitely have a positive impact
on our overall disposition and cognitive function.
b. ENDORPHIN RELEASE- Participating in physical activity can result in an increase in endorphin
levels. Endorphin are chemicals or neurotransmitter hormones that are secreted from the
brain and nervous system. It activates the body’s opiate receptors thus it has analgesic
 properties that can make you feel good. It also gives a person the feeling of achievement
and being in control.
c. MIND STIMULATOR- Exercise can be a form of meditation. While involved in an engrossing
physical activity, we may find that we are concentrating strictly on the physical work. We
tend to forget the problems and worries you have at present. With this, our mind is
somehow freed and stimulated to work and find solutions to our stress.
d. REDUCTION OF FIGHT OR FLIGHT RESPONSE. Stress, either big or small, activates our flight
or fights response and in doing so, deluges our body with different hormones including
cortisol, adrenaline, and noradrenaline. Over-secretion of these hormones is brought about
by stress, thus must be controlled and returned to normal state. Otherwise it could interfere
with body functions leading to adrenal fatigue. Physical activity or movement metabolizes
the hormones triggered by stress, processing these chemicals and returning them to normal
levels. Once these hormones have been metabolized, the level of homeostasis improves,
regulating the internal conditions of the body, thus bringing in a state of balance and
stability. In this manner, we feel calm and ready to gear up and face the world once again.

Keeping the body physically active enables the body systems to function properly with vigor
and alertness. Staying in shape allows the individual to perform daily tasks effectively
resulting to better output and performance.
https://brainly.ph

PA’S THAT MANAGE STRESS

#YOGA
#HUMOR
#MEDITATION
#EXERCISE
#WRITING

YOGA
 Yoga advocates believe that yoga bridges the gap between western and alternative styles of
medicine.
 The practice of asanas (or posture ) in yoga have been used to combat stress along with
decreasing depression and anxiety.
 Some researches claim yoga will calm a restless mind, creating peace within oneself.
 Subsequently, when an individual’s mind become rested they become relaxed, which will
ultimately reduce stress.
HUMUR
 Laughter is not only free but it is contagious.
 Laughter is almost cathartic, once you start laughing usually you feel some of your stress
and stress instantly release.
MEDITATION
 Deep, slow breathing and positive thoughts can help ease any stressful mind.
 Meditation is one of the easiest and most convenient stress management techniques, and it
is also free.
 All that is necessary is a quiet space with comfortable place to sit or lie down.
 Meditation can be done in many forms ranging from guided imagery or visualization
(focusing on being in a beautiful place),
 Mindful meditation (focusing on the present moment and your breath while releasing any
unpleasant thoughts)
EXERCISE
 The health benefits of daily exercise are indisputable
 Research suggests that daily exercise can improve most chronic conditions and improve
overall emotional health.
 It is a great way to reduce stress and there are different forms of exercise you can
participate in : a short run, a power walk, or even an organized class or exercise video.
 Group exercise promotes collaboration among your peers, which can also help you talk
about what may be making you anxious and stressed, therefore mitigating some of our
daily frustrations.
GET RIGHT BY WRITING
 Think about keeping a task list or journal
 Every day there seems like an endless amount of work that needs to be done, which triggers
anxiety from the minute we wake up.
 Write down what you need to do and cross it out when it is completed.
 At the end of the day, look back at the list and you may be surprised by how much you
accomplished.