THE STO.

NIÑO FORMATION AND SCIENCE SCHOOL – NIGHT CLASS

San Roque, Rosario Batangas
SENIOR HIGH SCHOOL DEPARTMENT
Academic Year 2021-2022

WEEK SUBJECT: HEALTH OPTIMIZING PHYSICAL EDUCATION 4

1-2 LESSON: NATURE AND BACKGROUND OF OUTDOOR RECREATION

LEARNING TARGETS
LEARNING COMPETENCY: PEH12FH-IIa-20: Discusses the nature of different recreational activities

LECTURE NOTES
WHAT IS OUTDOOR RECREATION?

OUTDOOR RECREATION
It 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.
RECREATION
It is derived from the Latin word “RECREARE” which means to be refreshed.
Choices for recreation vary from person to person. What makes one happy may not be so for others.
OUTDOOR
It is sense is a space outside an enclosed area.
It includes the natural environment and resources which comprises the land water, wildlife, vegetation, open
space, and scenery.

According to CLAYNE R. JENSEN a day can be divided into three parts:

1. EXISTENCE TIME it is the time spent for biological needs like having a meal, sleeping, and other
personal care.
2. SUBSISTENCE TIME it refers to the hours spent for economic purposes such as going to work,
chores, and for students, hours spent in school and school work.
3. FREE TIME it is all the remaining time after.

WHAT ARE THE DIFFERENT OUTDOOR RECREATIONAL ACTIVITIES?

Land Water Air

Mountaineering Swimming Parasailing
Trekking/ Hiking Snorkeling Skydiving
Camping Diving Paragliding
Backpacking Surfing Hot Air Ballooning
Picnic Canoeing
Bird-watching Kayaking
Mountain Biking Whitewater Rafting
Orienteering Sailing
Canyoneering Fishing
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H.O.P.E. 4|ABM 12| STEM 12|HUMSS 12
MODULE|SECOND SEMESTER| FIRST QUARTER | MODULE 1
 THE STO. NIÑO FORMATION AND SCIENCE SCHOOL – NIGHT CLASS
San Roque, Rosario Batangas
SENIOR HIGH SCHOOL DEPARTMENT
Academic Year 2021-2022

Rock Climbing Bamboo Rafting

WHAT ARE THE BENEFITS OF OUTDOOR ACTIVITIES?

Wellness encompasses the general state of a person (physical, social, psycho-emotional, and spiritual)
and in the end contributes to a better quality of life.
A. 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.
B. PSYCHO-EMOTIONAL BENEFITS
 Engaging in outdoor recreational activities helps people to rest, relax, de-stress or unwind, and feel
revitalized.
 Research showed that too much artificial stimulation and time spent in purely human environments can
cause exhaustion and loss a vitality and health.
 Nature has its own way of positively distracting a stressed mind and calming it down. It helps to reduce
stress and prevents some cases of depression and anxiety.
 Being outdoors also improves our self-esteem, confidence, and creativity.
 Outdoor recreation activity contributes to ones’ personal and spiritual growth.
 Engaging in recreational outdoor activities contributes to satisfaction in life and make life happier.
C. SOCIAL BENEFITS
 Outdoor activities are way for families to become closer.
 It also allows one to meet and interact with others who shares the same passion for outdoor recreation.
 Outdoor recreation also promotes stewardship.
D. ECONOMIC BENEFITS
 People who have a relaxed body and mind tend to be more productive at work.
 Everyone involved in ecotourism activities in the Philippines.
E. SPIRITUAL BENEFITS
 Positive outdoor experience 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.
DOES ONE NEED TO BE ATHLETIC TO BE ABLE TO PARTICIPATE IN OUTDOOR ACTIVITIES?

Outdoor recreation involves a lot of physical activity, but it does not require one to have athletic level of
skills to be able to participate. However, one needs to be physically fit to be able to carry out the activity.

SLEEP
 According to National Sleep Foundation (18-25yrs. - 7-9 hours, however 6 hours or 10-11 is good, but
lower than 6 hours or over 11 hours is not advisable.
FOODS WE TAKE
 Good eating does not end on the plate. It also includes the correct eating habit, behavior, or pattern that
one has established.
Eating considerations:
 Time  Feelings or Emotions
 Amount and Kind of Foods.  Activities
 Place

WHAT ARE THE IMPORTANT THINGS TO REMEMBER IN PARTICIPATING OUTDOOR

RECREATIONAL ACTIVITIES?

THE LEAVE NO TRACE SEVEN PRINCIPLES:

 Plan ahead and prepare
 Travel and camp on durable surface
 Dispose of waste properly
 Leave what you find
 Minimize campfire impacts
 Respect wildlife
 Be considerate of other visitors

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H.O.P.E. 4|ABM 12| STEM 12|HUMSS 12
MODULE|SECOND SEMESTER| FIRST QUARTER | MODULE 1
 THE STO. NIÑO FORMATION AND SCIENCE SCHOOL – NIGHT CLASS
San Roque, Rosario Batangas
SENIOR HIGH SCHOOL DEPARTMENT
Academic Year 2021-2022

WEEK SUBJECT: HEALTH OPTIMIZING PHYSICAL EDUCATION 4

3-4 LESSON: AQUATIC ACTIVITIES

LEARNING TARGETS
LEARNING COMPETENCY: PEH12FH-IIa-20: Discusses the nature of different recreational activities

LECTURE NOTES
AQUATIC ACTIVITIES

 Water or aqua has a certain unique attraction to people of all ages.

 Aquatic activities may be done in water such as swimming and snorkeling, on water (surface water)
such as surfing and whitewater rafting, and under water such as scuba diving.
 Water has special characteristics that provide a unique environment for activities and good workout.
 These characteristics include buoyancy, hydrostatic pressure and enhance cooling.
 BUOYANCY
 It is the upward force of the water on an
object.
 This is the reason why boats and people float
on water.
 It also gives a weightless feeling, which
makes it easier to move, lift knees or even
jog in water.

 B. HYDROSTATIC PRESSURE
 The pressure exerted by the water at
equilibrium due to the force of gravity
 It is the weight of the water pressed down on
the object
 Hydrostatic pressure is exerted on the body
from all sides and this pressure, combined
with buoyancy, helps keep standing balance
in water.

 C. ENHANCE COOLING
 Transfers heat away from the body much quickly than air given in the same temperature.
 This is the reason we can stay longer in water and can tolerate longer workouts without feeling being
overheated

A. SNORKELING
 Snorkeling is peeking through life underneath water by
swimming with the aid of a snorkel and mask. Through
snorkeling, one can observe the underwater attractions for
a longer period of time, without the need to constantly
resurface to gasp for air, and with relatively lesser effort.
 Snorkeling helps the overall fitness of a person. It works
out the quadriceps, hamstrings, calves, ankles, hip, flexors,
core muscles, and shoulders while swimming.

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H.O.P.E. 4|ABM 12| STEM 12|HUMSS 12
MODULE|SECOND SEMESTER| FIRST QUARTER | MODULE 1
 THE STO. NIÑO FORMATION AND SCIENCE SCHOOL – NIGHT CLASS
San Roque, Rosario Batangas
SENIOR HIGH SCHOOL DEPARTMENT
Academic Year 2021-2022

WHAT ARE THE BASIC EQUIPMENT IN SNORKELING?

1. Mask. It serves as the viewing device in appreciating the world beneath the water.
2. Snorkel. It is a piece of equipment that makes it possible to breathe at the surface while the face is submerged
in water.
3. Snorkeling Fins. Water resists or pushes back anything moving through it. This is the principle behind what
the fins do.
4. Snorkel Vests. Snorkel Vests are small, and inflatable, which provide more buoyancy while floating on water.
This will help in consuming less energy in moving around.
5. Skin Protection. In order to protect the skin from the heat of the sun, one may use a good biodegradable
sunscreen or a better choice will be wearing a long sleeve rash guard.
6. Swimming Cap. It is a big help in keeping hair out of the snorkel and the face as well. It will also help in
preventing the scalp from burning on a sunny day.
7. Mask Defogger. It helps prevent the mask from fogging up.

B. CANOEING AND KAYAKING

These are two floating crafts that may take anyone to places in the water that are even difficult to
access by any other means.
These are activities require a paddle for propulsion and steering.
In the early days, both boats were constructed and used for the day-to-day economic needs, the
canoe for transporting goods and the kayak for hunting animals.

CANOE KAYAK
It originated from the Carib word “kenu” which Kayaks or “qayak” meaning “man’s boat” or hunter
meant dug out. boat” originated from the Inuit and Aleut tribes of
Arctic North America.
It is wide open deck It has a covered deck
Canoer sits on a raised seat or kneels on the Kayakers extend legs and are seated low or
bottom of the boat and uses a single bladed sometimes on the deck.
paddle.

KAYAKING CANOEING

Page 4 of 9 YUSHUA V. ALVIS, LPT

H.O.P.E. 4|ABM 12| STEM 12|HUMSS 12
MODULE|SECOND SEMESTER| FIRST QUARTER | MODULE 1
 THE STO. NIÑO FORMATION AND SCIENCE SCHOOL – NIGHT CLASS
San Roque, Rosario Batangas
SENIOR HIGH SCHOOL DEPARTMENT
Academic Year 2021-2022

WHAT ARE THE HEALTH-RELATED BENEFITS OF PADDLING?

Canoeing and kayaking are activities that can range from low to high intensity levels of activity. Paddling will
work out the muscles and the heart and thus will improve one’s aerobic fitness, strength, and flexibility. Specific
health benefits include:
 Improved cardiovascular fitness
 Stronger muscles and muscular endurance particularly in the back, arms, shoulders, and chest as
these are the main muscles involved in paddling.
 Development of the torso and leg strength as the strength to power a canoe or kayak comes mainly
from rotating the torso and applying pressure with your legs.

C. SCUBA DIVING
 It is a diving method where a diver uses a regulator as the breathing apparatus and a tank with
compressed air with enables the diver to breathe normally underwater.
 SCUBA is an acronym for Self-Contained Underwater Breathing Apparatus.
 It can be recreation where one undertakes it for sheer enjoyment of experiencing marine life while
observing fish and other marine animals, taking photos and videos.
 It may be used for technical purposes such as cave diving and advanced wreck diving.
 It may be done for commercial purposes, this is done to earn a living such as those who build
underwater structures, carry out underwater maintenance, conduct surveys, or participate in salvage
operations.
 It can be done by the military or highly qualified divers who do underwater surveillance, mine clearing,
or search, rescue, or retrieve passengers of capsized passenger ships and other sunken vehicles.

WHAT ARE THE BASIC SCUBA DIVING EQUIPMENTS?

1. Dive Mask. It creates the air pocket to have a clearer view of the underwater life.
2. Snorkel. It is a breathing tube allowing you to inhale and exhale through your mouth when swimming face
down on water surface.
3. Regulator. Let you breathe underwater. It connects to your tank and delivers air to your mouth when you
inhale.
4. BCD or Buoyancy Control Device. It helps control the position in the water column. If air is added in an
internal bladder, the one rises toward the surface. By removing air from it, one sinks.
5. Octopus. It is the backup regulator. It usually has a longer hose and a bright yellow body so it is easy to find
and can be used by others in an emergency.
6. Weigh Belt. It is used to counteract buoyancy.
7. SPG or Submersible Pressure Gauge. It shows how much of the air is left.
8. SCUBA Tank. It contains the pressurized air which allows one to breathe and to stay longer underwater.
9. Fins. It provide the propulsion that makes it possible to swim with lesser effort.
10. SCUBA or Wet Suit. It provides protection from the coldness of the water and from other elements.

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H.O.P.E. 4|ABM 12| STEM 12|HUMSS 12
MODULE|SECOND SEMESTER| FIRST QUARTER | MODULE 1
 THE STO. NIÑO FORMATION AND SCIENCE SCHOOL – NIGHT CLASS
San Roque, Rosario Batangas
SENIOR HIGH SCHOOL DEPARTMENT
Academic Year 2021-2022

HOW DO WE COMMUNICATE UNDERWATER?

Communication is very essential among divers, and

the best way for them to communicate is through hand
signals. The Recreational Scuba Training Council agencies
came up with a set of hand signals of universal use. These
signals are taught to every diving student and must be
practiced and monitored.

WHAT ARE THE HEALTH-RELATED BENEFITS OF DIVING?

 Diving on a regular basis improves and maintains that general fitness and stamina level. Exercising in
water is very effective because of the water’s natural resistance against our bodies.
 It improves cardio-vascular performance and is translated into reduced risk of heart attacks, strokes, and
circulatory problems and ailments in general.
 Muscle tone and strength are also improved due to the movement through the water and the physical
effort of carrying equipment such as the weight belt and diving gear.

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H.O.P.E. 4|ABM 12| STEM 12|HUMSS 12
MODULE|SECOND SEMESTER| FIRST QUARTER | MODULE 1
 THE STO. NIÑO FORMATION AND SCIENCE SCHOOL – NIGHT CLASS
San Roque, Rosario Batangas
SENIOR HIGH SCHOOL DEPARTMENT
Academic Year 2021-2022

WEEK SUBJECT: HEALTH OPTIMIZING PHYSICAL EDUCATION 4

5-6 LESSON: MOUNTAINEERING ACTIVITIES

LEARNING TARGETS
LEARNING COMPETENCY: PEH12FH-IIa-20: Discusses the nature of different recreational activities

LECTURE NOTES
MOUNTAINEERING ACTIVITIES
 A sport in attaining or attempting to attain high points in mountainous regions, mainly for the pleasure of
the climb.
 In the European context, it is referred to as ALPINISM which means climbing with difficulty such as
climbing the Alps.
 Enthusiasts see this as a sport, a profession, or a recreation as it challenges one’s determination,
capacity and skills.
A. HIKING AND TREKKING
 The National Climbing Classification System (Cox & Fulsass, 2003) describes the overall nature of a
climb in terms of time and technical difficulty by taking the following into account: length of climb, number
of hard pitches, difficulty of hardest pitch, average difficulty, commitment, route finding problems, and
overall ascent time. It is often called the “commitment grade”.
1 – Walking (easy stroll)
2 - Hiking along a path or rugged terrain
3- Scrambling (using hands to balance)
4- Climbing easy cliffs but enough drop off- beginners should be roped.
5- Using free hands as climbing method
6- Very difficult and need to use artificial method.

HOW DO I PREPARE FOR A HIKE OR TREK?

1. Physical Conditioning
It is important that one should be in good health and is reasonably fit.
 Week before the trek, you should start the pre-conditioning of your body by exercising at least three times
a week for at least 30-60 minutes.
 Nutrition is also important in the preparation. The body will be needing enough fuel to meet the demands
of the activity.
2. Trip Planning
Planning is basic to any activity.
 If it will be organized climb, then most definitely, planning it among yourselves, then it is best to research
and explore possible locations that will match your skill level and your limitations with time and budget.
 It is also advisable to go in a small group, as management of safety is more difficult for big groups and
having a big groups creates more impact on the mountain.
 Checking the weather condition, terrains, trails, and requirements.

WHAT ARE THE HIKING ESSENTIALS?

 Backpack  Footwear  Trekking Poles

o Hiking Shoes
o Hiking Boots
o Backpacking Boots

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H.O.P.E. 4|ABM 12| STEM 12|HUMSS 12
MODULE|SECOND SEMESTER| FIRST QUARTER | MODULE 1
 THE STO. NIÑO FORMATION AND SCIENCE SCHOOL – NIGHT CLASS
San Roque, Rosario Batangas
SENIOR HIGH SCHOOL DEPARTMENT
Academic Year 2021-2022

WHAT ARE THE NUTRITIONAL CONSIDERATIONS FOR HIKING?

1. CALORIE REQUIREMENT
 Physical activity expends energy. Higher intensity activities require more energy than lower intensity
activities.
Calorie Content
Nutrients Calories/gram
Carbohydrates 4 calories/gram
Proteins 4 calories/gram
Fats 9 calories/gram

2. Hydrating the Body

 The water requirement of a body depends on the temperature and energy expenditure. However,
generally water requirement is at least 1 to 2 liters a day. This will increase with the heavy walking and
hot temperature.

WHAT ARE THE OTHER ESSENTIAL THINGS THAT I NEED TO BRING?

First Aid Kit Water Trail food Topographic map and

compass
Extra Layer and Rain Firestarter and matches Multi-tool or knife Flashlight or headlamp
gear and extra batteries
Sunscreen and Insect repellant Camera/Binoculars Cellphone/ two-way
Sunglasses radios
GPS/ altimeter watches Extra batteries for mobile
devices/ memory card

WHAT ARE THE HEALTH RELATED BENEFITS OF HIKING OR TREKKING?

Walking up and down trails, mountains and hills will definitely make the heart pump harder to
keep up with the oxygen demand and thus increase the blood flow to the muscles and brain. This
contributes to the strengthening of the cardio muscles and further builds a mo re robust heart.

The fresh and clean air of the mountains allows the respiratory system to breather in unpolluted
air. To a certain extent, this cleanses the lungs and makes it stronger.

Trekking and hiking build strong bones as they require optimum effort from the body.

B. CAMPING

FRONTCOUNTRY CAMPING (CAR CAMPING)

 It is camping on planned campgrounds where it is close to a vehicle, with certain amenities and
emergency aid.
BACKCOUNTRY CAMPING
 It is camping where no amenities are readily available and motorized vehicles cannot reach the camping
site. It will require some physical exertion such as hiking or canoeing to travel to the location or to move
from place to place.

WHAT ARE ESSENTIAL THINGS TO BRING IN CAMPING?

 Clothes  Sleeping bag or pad  Tents  Cooking and Eating

Utensils

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H.O.P.E. 4|ABM 12| STEM 12|HUMSS 12
MODULE|SECOND SEMESTER| FIRST QUARTER | MODULE 1
 THE STO. NIÑO FORMATION AND SCIENCE SCHOOL – NIGHT CLASS
San Roque, Rosario Batangas
SENIOR HIGH SCHOOL DEPARTMENT
Academic Year 2021-2022

WHAT ARE THE HEALTH-RELATED BENEFITS OF CAMPING?

 Camping entails a lot of physical activity that makes you move such as pitching tents, carrying backpacks,
hiking, and a lot more which can be an exercise by itself, and thus contribute to physical fitness.
 Going camping entails going outdoors. This means getting to enjoy sunshine, which contributes to your
health and general well-being.
 There is such a thing as the CIRCADIAN
RHYTHM that humans innately possess. This
is a biological clock that controls one’s sleep
cycles and tells when to go to sleep and when
to wake up. Sleeping with nature with no
artificial light allows the body to synchronize
the internal clock with the light dark cycle.

C. ORIENTEERING

 It is an outdoor activity where participant’s goal is finding the various checkpoints in a pre-set course
using an especially created detailed map and the compass to navigate in an unfamiliar terrain.
 It can be done as a fun recreational activity or a very competitive sport requiring navigational skills,
techniques, and decision-making skills to bring a person from one place to another at the least time
possible.

WHAT ARE THE EQUIPMENTS USED IN ORIENTEERING?

 Map  Compass  Whistle

WHAT ARE THE HEALTH-RELATED BENEFITS OF ORIENTEERING?

 Orienteering is a very intensive activity. It will require participants to walk, jog, hike, and run. All these
activities increase aerobic-capacity and cardiovascular strength.
 Most orienteering terrain includes hilly and rugged terrain. It is perfect environment for athletes and non-
athletes to develop strong heart, lungs and legs.
 Orienteering involves not only physical demands but also fast decision-making skills. It provides for
balance of mental and physical exertion. This way, mind and body are both worked out.

You have successfully completed FIRST QUARTER, MODULE 1. You did a great job!

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H.O.P.E. 4|ABM 12| STEM 12|HUMSS 12
MODULE|SECOND SEMESTER| FIRST QUARTER | MODULE 1