Physical Education and Health 4 Exam Reviewer

Lesson 1: Recreational Activities Recreation provides an ideal opportunity to

Recreation is an activity of leisure. Recreational
Activities are often done for enjoyment,
amusement, or pleasure and are considered to
be “fun”.
The term recreation implies participation to be
healthy refreshing mind and body. The term
recreation appears to have been used in English
first in the sense of “refreshment or curing of a
sick person”, and derived from Old French, in
came from Latin (re: “again”, creare: “to create,
bring forth, beget”).
Nature of Recreational Activities
Recreational activities have fitness and health-
related benefits. Outdoor 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.
explore and develop a full range of abilities. To
develop the majority of physical, social, creative,
intellectual and spiritual perspectives at an
early age – carefully planned and balanced
recreation for children delivers the potential of
our citizens – through play, culture and the arts,
leisure learning, sport and travel.
Benefits of Recreational Activities
1. Helps you to relax
2. Reduces stress
3. Impacts to your health
4. Social benefits
5. Refresh the senses
6. Refills the energy
7. Quality of life
8. Effective time utilization
9. Sharpen one’s skills
10. New avenues
Principles of Recreational Activities

1. Plan ahead and Prepare

2. Travel and Camp on Durable Surfaces
According to Clayne R. Jensen, a day can be
3. Dispose a waste properly
divided into three parts:
4. Leave what you Find
Existence Time A time spent for biological 5. Minimize Campfire Impacts
needs like having a meal, sleeping and other 6. Respect Wildlife
personal care. 7. Be considerate of other Visitors

Subsistence Time Refers to the hours spent for

economic purposes such as going to work,
school and chores.

Free Time A remaining time after all the tasks.

Lesson 2: Management of Outdoor
Recreational Activities

Anything that gives you peace of mind and

happiness is deemed recreation. The world is
moving at a fast pace and the need for recreation
has been doubled. After the tiring schedule of
workplace, people run short of energy, resulting
in poor performance both official and domestic.
An activity that a person would love would put
them on track to pursue the serious goals in life.
People engage in recreational activities for
different purposes, on top of which is to have
fun. However always bear in mind that outdoor
activities have risks and hazards that potentially
bring harm to people. Safety measures must
consider to prevent accidents.
 Physical Education and Health 4 Exam Reviewer

Purpose of Management Outdoor
Recreational Activities
• Demonstrates an understanding of the
social, behavioral, physical and
environmental sciences as they relate to
outdoor recreational activities.
• Develop lifetime outdoor recreational
activities that promote healthy lifestyles.
• Communicate effectively with
participants, navigate safely functions in
outdoor setting and create safety and
survival skill programs that would allow
recreation professionals to respond to
emergencies in the outdoors.
What should one do when faced with a
medical emergency situation?
In every emergency situation people tend to
panic, that causes confusion, the worst enemy
in this situation. As you encounter this
situation, stay calm and remember the
DRSABC.
• 112 and 911 can be dialed from mobile
phones and will redirect the caller to 117
“national emergency number”.
A – Airway
• Make sure nothing is in the mouth.
• If the person is not responding and
unconscious, check airway by opening
the mouth and having a look inside.
• Tilting the head back with the chin facing
up will clean up the airway.
B – Breathing
• The victim must be breathing, by looking
at breathing signs, listening to exhales,
and feeling air coming out of the mouth
or nose.
C – Cardiopulmonary Resuscitation
• If an adult is unconscious, no pulse, and
not breathing, perform the
Cardiopulmonary Resuscitation until the
emergency personnel or medic arrive.

Cardiopulmonary Resuscitation (CPR) is a

Safety Practices in Outdoor Recreation
lifesaving technique that is administered when
D – Danger breathing and heartbeat of a person stopped,
such as during a heart attack and drowning.
• Are there any sharp objects or hazards
nearby? CPR involves the compression, airway and
• Always check first the danger and source breathing (CAB) process.
of injury.
• Surroundings must be safe and out of
danger, don’t allow yourself to be a
victim.

R – Respond

• Is the person responding to you?

• Can the casualty hear your voice?
• Can they open and close their eyes?
• Are there any movements?
• Do they respond to touch?

S – Send

• Send for help, shout, may use hand

signals for help.
 Physical Education and Health 4 Exam Reviewer

Advice from the American Heart Association
Untrained If you're not trained in CPR, then
provide hands-only CPR. That means
uninterrupted chest compressions of 100 to 120
a minute until paramedics arrive (described in
more detail below). You don't need to try rescue
breathing.
Trained and ready to go If you're well-trained
and confident in your ability, check to see if
there is a pulse and breathing. If there is no
breathing or a pulse within 10 seconds, begin
chest compressions. Start CPR with 30 chest
compressions before giving two rescue breaths.
Trained but rusty If you've previously received
CPR training but you're not confident in your
abilities, then just do chest compressions at a
rate of 100 to 120 a minute. (Details described
below.)
2. Check to see if the person is breathing
normally. If they are breathing, place
them in a recovery position by turning
them onto their side.
3. If the person is not breathing normally,
call for help and start CPR beginning
with chest compressions.
4. Place the heel of your hand on the center
of the chest between the nipples. Push
hard and fast when doing compressions.
Chest compressions will not harm the
patient.
5. Give two rescue breathes following every
30 chest compressions. If you are not
willing or able to give breaths, just apply
continuous chest compressions.
6. If the victim is breathing, turn the victim
onto his or her side into a recovery
position.

Before starting CPR, check:

✓ Is the environment safe for the person?

✓ Is the person conscious or unconscious?

✓ If the person appears unconscious, tap or

shake his or her shoulder and ask loudly, "Are
you OK?"

✓ If the person doesn't respond and two people

are available, have one person call 911 or the
local emergency number and get the AED, if one
is available, and have the other person begin
CPR.

✓ If you are alone and have immediate access to

a telephone, call 911 or your local emergency
number before beginning CPR. Get the AED, if
one is available.

✓ As soon as an AED is available, deliver one

shock if instructed by the device, then begin Bandaging Wounds
CPR.
Bandaging has three wounds:

• To keep the wounds, clear of infections

CPR Steps • To contain bleeding
• To provide additional protection and
1. Check if the person is awake. Tap the support
shoulder and shout loudly.
 Physical Education and Health 4 Exam Reviewer

Sterile gauze is preferable, but in an emergency
just about anything will make a good bandage:
scarves, T-shirts, socks, sheets, stockings, even
a belt.
Bandaging a deep wound requires more than
simply sticking a band-aid over the cut and
hoping for the best. Deep wounds require
bandages that are administered after a wound is
cleaned and treated at the hospital.
Before You Put the Band-Aid on:
Cravat Bandage for the Cheeks and Ears
• Use the wide cravat. Start with the
middle of the cravat over the compress
covering the cheek or the ear.
• Carry one end over the top of the head
and the other under the chin.
• Cross the ends at the opposite side.
• Bring the short end back around the
forehead and the long end around the
back of the head.
• Tie them down over the compress.

• Never wrap a bandage too tightly. You

want to keep bleeding in check and
protect the wound, but you don’t want to
stop circulation and cause irritating
chaffing.
• If the wound is on an arm or leg, check
circulation by making sure fingers or
toes stay warm and pink.
• If they become cold or blue, it’s a sign
there’s a circulation problem.
Periodically check the patient’s pulse
just to make sure everything’s okay.
Arm Sling

• Place folded base vertically over.

Head Top for Head Injuries • One arm, with pointed directly under the
• Fold the base at least 2-3. elbow of injured arm.
• Place folded base aligned with eyebrows. • Lower ends of the base at the side of the
• Pull back and cross-over at the back, neck using a square knot.
tucking apex beneath. • Make several twists with apex and tie a
• Pull both ends in front/secure with a knot.
square knot at the center of the folded • Hide the knot.
base/tuck ends.
• Pull down apex (tuck sides) neatly.
• Tuck apex neatly at cross-over area.

Cravat for Elbow

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• Bend arm at elbow and place center of
cravat at point of elbow.
• Bring ends up and across each other in
overlapping spiral turns. Continue one
end up arm and the other end down
forearm.
• Bring ends to front of elbow and tie.
Hand Bandaging Anchor Wrap
• Select appropriate width of bandage for
hand – 50 mm.
• The body part to be bandaged must be
clean and dry. Put the hand in a normal
resting position.
• Apply the anchor wrap method:
a) Lay the bandage end at an angle across
the area to be bandaged.
b) Bring the bandage under the area, back
to the starting point, and make a second
turn.
c) Fold the uncovered triangle of the
bandage end back over the second turn.
d) Cover the triangle with a third turn,
completing the anchor.

Finger Bandaging

• Take a roller bandage varying in width

from one inch to three inches wide and
five yards long.
• After the dressing has been applied, take
two or three turns around the finger to
hold the bandage from slipping, then
from left to right making the distances
neat and even, carry the roll around the
finger. Cravat for the Knee
• The figure of eight, which has the
• Start on top of the knees.
advantage of giving better compression is
• Cross over and twist 2-3 times under the
made by carrying, the bandage away
knee.
from the person applying it on the upper
stroke, then around the hand and • Cross over the top/pull ends to opposite
towards the person on the down stroke, sides.
making the crossing point in the middle • Secure with a square knot under the
of the finger, as illustrated, and having knee.
each crossing point one half inch higher
up than the one preceding.
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Cravat for the Legs and Thighs not, use tape to secure the end. The wrap
should be snug but should not cut off
• Place center of cravat over the dressing. circulation of the foot.
• Begin ascending turns with upper end
and descending turns with lower end,
with each turn covering two-third of
preceding turn until dressing is covered.
• Terminate by tying both ends in square
knot.

Lesson 3: Aquatic Activities

The word aquatic comes from the Latin word

Compression Wrap for a Sprained Ankle aqua, which means “water.”

• Roll up the elastic bandage if it isn’t Aquatics activities may be done in water such as
already rolled up. Hold your ankle at swimming, snorkeling, surfing, and scuba
about a 90-degree angle. Start where diving.
your toes meet the body of your foot.
Hold the loose end of the bandage
around the ball of your foot. Wrap the Snorkeling A peeking through life underneath
bandage around the ball of your foot water by swimming with the aid of a snorkel and
once, keeping it somewhat taut with a mask.
light pull.
• After this, slowly start circling your way Basic Equipment in Snorkeling
around the arch of the foot. Pull the • Mask
bandage diagonally from the bottom of • Snorkel
the toes across the foot’s top and circle it • Snorkeling Fins
around the ankle. Now bring the
• Snorkel Vests
bandage diagonally across the top of the
• Skin Protection
foot and under the arch in a figure-eight
• Swimming Cap
pattern.
• Mask Defogger
• When you get to the ankle bone, wrap the
bandage around the felt place so it stays Important Things to Remember While
in place under the ankle bone. Continue Snorkeling
around the ankle and foot in figure eight,
moving toward the heel on the bottom • Stay close to the shore if you are a
and toward the calf at the top of the beginner. Some beginners misjudge
eight. their capacities and endurance and
• The wrap should cover the entire foot before knowing it, they are exhausted.
and end about 7 centimeters above the • Never do it alone. Always have a buddy
ankle. Most compression wraps are self- so that whatever happens, someone is
fastening or come with clip fasteners. If there to help you. It is advised to have a
 Physical Education and Health 4 Exam Reviewer

minimum party of three. A buddy pair to

lookout for each other in the water and a
shore lookout. Know where to call for
help in case of emergency.
• One up one down. While diving with
your buddy, one should stay on the
surface while one is underwater. In case
the diver has problems, one can help or
seek help.
• Rain check! Always check the weather
forecast and the state of the sea. Wind
can cause waves to increase, which
makes snorkeling challenging to do.
• Know your surroundings. Know the Important Things to Remember to be Safe in
area where you will be snorkeling. Know Kayaking and Canoeing
the tides. Be careful around rocky shore
• Know first your skills in swimming and
or some marine life that may be known
canoeing or kayaking.
to be aggressive. Know the conservation
• Avoid paddling alone, paddling far from
rules and regulations.
coastline, or paddling in routes and
• Energy retention. Do not overestimate
ships.
your limits. To avoid being worn-out,
• Yield to safety and know where to go in
flotation device or a simple snorkeling
case of emergency
vest will help conserve energy.
• Always wear personal floatation device
• Leave them alone! Do not touch marine
and other safety equipment.
life. Maintain safe distance as well.
• Keep hydrated as you will be under the
Touching them might damage their
sun.
habitats and hurt marine life. In the
same way, you might also suddenly be
stung, bitten, injured, or died.
• Check weather conditions.
• Always plan ahead. This includes
Canoeing The word "canoe" originated from the studying the river maps ahead of time.
Carib word kenu which meant “dugout.” Canoes • Never forget to put your things in
were originally made from large tree trunks. The waterproof bags.
trunks were dried for months, and then the • Orientations given by facilitators or
middle part was burned. leaders are important. They tell you the
rules and regulations and safety
Kayaking Kayaks or qajak, meaning “man’s procedures. Listen and follow them well.
boat” or “hunter boat” originated from the Inuit • Equipment should be tried and always
and Aleut tribes o Kayaks Arctic North America, checked. Try on new or unfamiliar things
Interestingly, the early kayaks were very and ask questions on the proper way of
individualized as each kayak was crafted by the using them.
user, basing the measurements to the frame of
his body and not on any standard.
Scuba Diving Scuba diving is mainly done for
the attraction of the unattainable undersea
world. It is one area of nature that mankind has
not been able to fully control, we simply are not
able to breathe underwater. Hence, scuba diving
gives us an opportunity to be in that underwater
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world, even if it is just for a limited amount of • Trip Planning

time.

SCUBA Self-contained Underwater Breathing

Apparatus Hiking Essentials

Equipment for Scuba Diving • Backpack

• Footwear
• Dive Mask • Trekking Poles
• Snorkel
• Regulator
• BCD or Buoyancy Control Device Basic Skills in Hiking
• Octopus
• Weight Belt Setting Hiking Place
• SPG
• Make the body feel good.
• Scuba Tank
• Fins Establishing Your Rhythm
• Scuba or Wet Suit
• Practicing breathing and have it
synchronized with your steps.

Lesson 4: Mountaineering Activities Essential Things to Bring

• First Aid Kit

• Water
Mountaineering, also called mountain • Trail Food
climbing, the sport of attaining, or attempting to
• Topographic Map and Compass
attain, high points in mountainous regions,
• Extra Layers and Rain Gears
mainly for the pleasure of the climb. Although
• Firestarter and Matches
the term is often loosely applied to walking up
• Multi-tool or Knife
low mountains that offer only moderate
difficulties, it is more properly restricted to • Flashlight or Headlamp and Extra
climbing in localities where the terrain and Batteries
weather conditions present such hazards that, • Sunscreen and Sunglasses
for safety, a certain amount of previous • Insect Repellant
experience will be found necessary. For the • Camera/Binoculars
untrained, mountaineering is a dangerous • Cellphone/Two-Way Radios
pastime. • GPS/Altimeter Watches
• Sleeping Essentials
Hiking Hiking is done on man-made road or
well-made trails and basically shorter in
distance, which sometimes only takes a day or
Safety Reminder for Hiking
two to cover.
• Hike with a group and never alone. Hike
Trekking Trekking is done over a variety of
within your skills. Hike within the trails
terrain and takes a longer time to hike, more
and be aware of surroundings.
days and nights in the outdoors.
• Instructions from guides, facilitators, or
leader should be given utmost attention.
Rules and regulations should be followed
How Doo You Prepare for a Hike or Trek? strictly.
• Physical Condition
 Physical Education and Health 4 Exam Reviewer

• Keep in mind and heart the Leave No

Trace Seven Principles.
• Ensure safety of self and others. Learn to
apply first aid. Learn where to go and
what to do during emergency situations.

Lesson 5: Camping

Camping It is an outdoor recreational activity

that became popular in the early 20th century.
The participants leave urban areas, their home
region or civilization and enjoy nature while
spending one or several nights outdoors, usually
at a campsite. It may involve the use of a tent,
caravan, motorhome, cabin, a primitive
structure, or no shelter at all.

A recreational activity in which participants take

up temporary residence in the outdoors, usually
using tents or specifically designed or adapted
vehicles for shelter.

A rough, back-to-nature pastime for hardy

open-air lovers, and the standard holiday for
vast numbers of ordinary families.

Campers frequent national or state parks, other

publicly owned natural areas, and privately
owned campgrounds. Camping is a key part of
many youth organizations around the world,
such as scouting. It is used to teach self-reliance
and teamwork.

Camping is also used as an inexpensive form of

accommodation for people attending large open-
air events such as sporting meetings and music
festivals. Organizers often provide a field and
other basic amenities.

Camping History Timeline

Physical Education and Health 4 Exam Reviewer
 Physical Education and Health 4 Exam Reviewer

Camping Supply List

Clove Hitch is an easy knot to tie, and it secures

a line to a tree or post quickly, but it does slip
when used alone, without any other knots as a
backup.

How to Tie a Clove Hitch

• To create a Clove Hitch on a tree, make a

loop of rope around the tree.
• Then make another loop and pass the
free end of the rope under the second
Why is Camping Good for You? loop before tightening.
• Stress reduction • To tie this one over a post or stake, just
• Physical fitness create a loop in the free end of the rope
• Connection with nature and slide it over the post.
• Family connections • Then make another loop the same as the
• Great food first.
• Relationship building • Put the second loop over the post (just
above the first loop) and tighten the
• Fresh air
hitch.
• Lack of alarm clocks
• Growth of confidence
• Development of new skills
• Educational opportunities

Essential Knot Tying

Square Knot is a classic for connecting lines

and tying knots. Whether you are tying two
ropes together to make a longer rope, or you are
tying up a bundle of firewood to carry, the
square knot is a winner. It’s much more secure
and stable than its cousin the granny knot,
which everyone is probably familiar with as part
of tying their shoes.
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Bowline creates a loop at the end of a rope that
cannot shrink or expand. This knot is often
taught and illustrated with a poem of a rabbit
coming out of the hole, hopping in front of a tree,
going behind the tree, and back down his
original hole.
How to Tie a Bowline
• Form a loop on top of the long end of the
line.
• Pass the working end of the line up
through the loop and around behind the
line.
• Then pass the working end down
through the original loop, all while
maintaining the shape of the second loop
you create, which becomes your bowline
loop.
• Once the “rabbit” is back down its hole,
pull the “tree” up to tighten the bowline.
• To create a sheet bend, bend the thicker
or more slippery rope into a “J” shape
(like a fish hook).
• Then pass the other rope through the
hook shape from behind, wrap it around
the entire fishhook once and then tuck
the smaller line between itself and the
other rope.
• If the ropes are the same diameter and
texture, the sheet bend actually
resembles a square knot.
• To tie a sheet bend with fabric or a tarp,
collect, squeeze, and shape the material
into a “J” shape, and then run your rope
through and around the “J.”

Taut Line hitch takes the place of a slide to

tighten or loosen a loop in a line (like a tent guy
line). This knot grips well as long as there is
tension on the “taut” side of the loop.

How to Tie a Taught Line Hitch Knot

• To tie the taut line hitch, create a loop by

Sheet Bend is my favorite one of all, even
though technically it’s a “bend”—a type of knot
that connects one rope to another. I like it
because it’s the best bend for tying different
types of material together or joining different
thicknesses of rope. This knot even joins
together lines or materials that normally
couldn’t be joined together because of
differences in diameter.
How to Tie the Sheet Bend
wrapping around a solid, unmoving
object like a tree or tent stake.
• With the free end of the rope, wrap
around the main line twice on the inside
of the loop.
• Then lay the free end of the rope over the
two wraps, wrap it around the main line,
and draw the tag end through the loop
you just created.
• Cinch the wraps until tight.
• Pull on the standing line and the taut
line hitch should grip the loaded line.
 Physical Education and Health 4 Exam Reviewer

Log Cabin If you’re looking for a fire with a

Campfire is a fire at a campsite that provides
light and warmth, and heat for cooking. It can
also serve as a beacon, and an insect and
predator deterrent.
Established campgrounds often provide a stone
or steel fire ring for safety. Campfires are a
popular feature of camping. At summer camps,
the word campfire often refers to an event
(ceremony, get together, etc.) at which there is a
fire. Some camps refer to the fire itself as a
campfire.
sustained burn that requires minimal effort, the
log cabin is a way to go. By stacking thick logs
that fall in on one another as they burn, but still
leaving space in the center for air to flow, you
create a warm fire that burns much slower than
the teepee.
Building is easy: Put two logs in your pit parallel
to each other, then stack two more on top
perpendicular to them. Continue to stack logs to
the desired height, then place kindling in the
center square and ignite.

Five Types of Campfires

Teepee This classic cone-shaped structure is

named after the indigenous dwelling it
resembles. A wide, circular base allows for
ample oxygen flow, so it burns hot. It’s also easy
to feed by leaning more sticks against its upright
structure.

Because this fire consumes wood rapidly and

requires constant maintenance, it’s best used as
a quick warming fire or for small cooking tasks,
like boiling water (wait for the teepee to collapse,
then put the pot of water on the coals and add
small sticks around the pot to keep the fire
going).
Platform The platform fire is in the same family
as the log cabin, but its main purpose is to cook
food. The difference is that the logs are stacked
closer together (think sardines in a can instead
of a pound sign), and that the fire is started on
 Physical Education and Health 4 Exam Reviewer

the top level of the platform, as opposed to the

bottom center like the log cabin.

By burning it down to the top, the fire creates a

solid, flat “platform” of coals upon which you can
place your pots and pans to cook. To build it, lay
three (or more) logs on the ground, then place
three more on top perpendicular to the ones
below, and so on, at least three levels high.
Them, start the fire at the top.

Lean-To When it’s windy, you’ll be happy you

know the lean-to method, which uses its own
wood as a windbreak. To build the simplest
version, lay a thick log on the ground and place
your tinder beside it, on the leeward side of the
wind.

Lean small sticks and other kindling against the

log at an angle that goes over the top of the
tinder. When you light the tinder, it will catch
the kindling on fire and begin burning the bigger
Star The star fire was used by western Native log. Slowly add larger sticks to build up the fire
American tribes with low supplies of wood. and add another full-size log when ready.
Unlike the other methods, which burn entire
logs all at once, the star method works by
aligning the ends of few logs and burning them
bit by bit. The result is a fire that burns slow,
requires no cutting (logs can be any length), and
creates a full flame.

Create a small teepee fire with kindling, then lay

four or five logs around it, one end in the fire and
the other end leading away like a point of a
starburst. As the fire goes, nudge the logs
further into the center to replace what has been
burned. Another benefit of the star fire is that it
can be extinguished quickly by pulling the logs
away from the center.

Tents come in all different shapes and sizes.

From bevy sacks weighing only a couple of
ounces to massive cabin tents weighing 50
pounds or more, there is a perfect tent for any
application. Initially, tents were made out of
thick canvas, but these days, they can be
 Physical Education and Health 4 Exam Reviewer
created from many types of materials. Certain
types of tents are better than others in bad
weather or heavy winds, so if harsh weather
conditions are possible, the ideal choice won't
necessarily be the most popular option.
Kinds of Tents
Teepee Tent The teepee is the original, often
cotton canvas, tent. This type of tent tends to
have a high ceiling, is easy to pitch, and only
needs a single pole, but it is heavy and has a
high pitching point (the point where the pole
meets the tent). Flooring is often not included as
well.
Canopy Tent A canopy is a layer of something
that spreads out and covers an area, for
example, the branches and leaves that spread
out at the top of trees in a forest.
A-Frame Tent is the classic, triangular tent that
looks like an ‘A’ with a rectangular floor, hence
the ‘A-Frame’. Frame tents that you buy in
stores are usually double-skin tents. There is
one skin that goes over the frame and protects
the tent from the elements. The inner skin has a
window or extra air vents.
The A-frame is free-standing and most often has
quick-clips for an easier setup. Most A-frames
are quite small, with enough space to
comfortably sleep two people. There are usually
five poles. Two in the front and back to create
that ‘A’ shape, and one across the top to connect
the two ‘A’s and keep the tent secure. Because
these tents are very small and lightweight, they
are great for the minimalist.