Recreational

Activities

HEALTH-OPTIMIZING
PHYSICAL EDUCATION 4
Supplementary Material 2

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 PHYSICAL EDUCATION
HEALTH 4
Recreational Activities

Quarter 3 Snorkeling for Fitness

Module 2
Session Week 3-4 Second Semester/Third Quarter

Most Essential Learning Competency

Self-assesses health-related fitness (HRF), status, barriers to physical
activity assessment participation and one's diet

What I Need to Know

This module is guided with set of instruction specifically for grade 12 students who are taking up
H.O.P.E. 4 under the K to 12 curriculum. You can go through the material at your own pace of
creativity at your own time. Let your output set as a recorded performance at the same time
engaging in this different physical activity in promoting active lifestyle and achieve holistic
development of an individual.

Learning Objectives
At the end of this session the learners are expected to:
1. describe snorkeling,
2. identify health benefits derived from snorkeling,
3. consider health-related fitness, status and barriers to physical activity assessment
participation, and
4. appreciate the wonders of the country through snorkeling.

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 What I Know
Learning Task 1: GUESS WHAT?
Arranged the jumbled letters and write the word on the opposite side of the table.

Jumbled Letter Answer

1. QUAA
2. RONKLES
3. SKMA
4. INFS
5. TESV

What ‘s In

Learning Task 2: Tara! Dagat tayo!

Identify the Aquatic Activity below.

Aquatic Activity Picture Definition

the sport or activity of propelling

oneself through water using the
limbs

rowing or sailing in boats as a

sport or form of recreation.

peeking through life underneath

water by swimming with the aid
of a snorkel and mask.

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 What’s New

Learning Task 3: Unforgettable Experience

Water or aqua provides environments that are beneficial to you. An array of
recreational activities can be done in rivers, beaches, swimming pools, and the like.
These activities are a good source of relaxation, enjoyment and exercise. (Aparato, C.R.,
2017)
Give at least 3 aquatic activity that you enjoyed. Feel free to briefly share your
most unforgettable experiences.

Aquatic Activity Location Experience

What is it ? Social
According to Aparato, C.R. (2017) water or aqua has a certain unique attraction to
people of all ages. Children love to engage in water to play, while adults alike would get
lured to take a dip at the sight of a pool or the beach. Water, in its most natural form,
can be a great venue to relax, to work out, to have fun, to pump up the adrenaline, and
to challenge one’s limits.

In addition, the Philippines, having more than 7,000 islands, is abound with
natural water forms which can host numerous aquatic activities. There is surely
something to do in the different waters of our country, which attract not only locals but
foreigners as well. Aquatic activities may be done in water such as swimming and
snorkeling, on water (surface water) such as surfing and white water rafting, and under
water such as scuba diving.

Furthermore, water has special characteristics that provide a unique environment

for activities and good workout. These characteristics include buoyancy, hydrostatic
pressure, and enhanced cooling. Buoyancy 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 weightlessness
feeling, which makes it easier to move, lift knees, or even jog in water (for some water
activities). Hydrostatic pressure, on one hand is the pressure exerted by the water at
equilibrium due to the force of the gravity. In other words, it is the weight of the water
pressed combined with buoyancy helps keep standing balance in water. Water, therefore,
helps people who have problems with balance and coordination. Lastly, water has
enhanced cooling characteristic that transfers heat away from the body much quickly
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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.

SNORKELING
One of the best but simple way to see, discover, and appreciate the intriguing
underwater life is through snorkeling. It allows one not only to grasp the amazing beauty
of marine life, but swim with them as well.

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 is not only used for recreational purposes. It has also been used in
water based search by rescue teams and in water sports such as underwater hockey,
underwater rugby, and spear fishing.

Snorkeling helps the overall fitness of a person. Aside from having fun under the
water swimming, doing the flutter kick and diving tones and trims, the body. It works out
the quadriceps, hamstrings, calves, ankles, hip flexors, core muscles, and shoulders
while swimming. Above all, snorkeling builds greater lung capacity as one is forced to
hold breath underwater for sustained periods of all time. It increases the oxygen uptake,
which is a positive indicator of aerobic fitness. It is also a good cardiovascular workout as
it increases heart rate and strengthens the heart muscle. (Aparato, C.R., 2017)

WHAT ARE THE BASIC EQUIPMENT IN SNORKELING

Snorkeling equipment went through different innovations in time. It became more

refined and more features were added and various designs have been introduced in the
market.
The basic gears needed in snorkeling are the snorkel, goggles, and fins. Other
essential equipment, although optional for some, are the floating best and rash guard.

A. Mask

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 The mask serves as the viewing device in appreciating the world beneath the water.
Without the mask, everything viewed underwater will be blurred or distorted. The
airspace created in the mask is what helps in seeing clearly underwater.
The nose being enclosed in the mask will have its special function in equalizing
pressure during dives. What do we mean by this? Diving underwater brings pressure on
the air space in the mask. In order to equalize this pressure, one need to exhale a little
air through the nose inside the mask. Otherwise, one might suffer from “Mask Squeeze”,
a condition where the soft tissues beneath the ask, especially around the eyes, swell and
discolor.
There are two most important things to remember in choosing a mask. These are
fit and comfort. Please refer to “Tips in Choosing a Mask” for more information on how to
pick out the correct mask.

PARTS OF THE MASK

Strap – holds the mask to the face underwater.

Mask Skirt – is the soft flexible material that seals the mask around
the face.

Nose Pocket – cushions and protect the nose. Some masks have the purge valve, a little
flap valve located at the bottom of nose pocket that helps in removing the water that has
entered the masks.

A. Snorkel

The snorkel is a piece of equipment that makes it possible to breath at the surface
while the face is submerged in water. The snorkel is basically compose of a tube, also
called the barrel, and a mouthpiece. The tube-end sticks out of the water while the
mouthpiece goes in the mouth. The snorkel also has a clip so it can be attached to
the mask.
There are different kinds of snorkel one can choose from. Their important
differences lie in the feature or part that a particular snorkel has or does not have.
The classic snorkel has the most basic part, the solid tube and the mouthpiece.
Sometimes this can be bent to a specific shape.
The snorkel with a flexible tube below the strap attachment point is more
comfortable than the classic snorkel. The flexible tube allows the top and mouthpiece
to rotate to different angles to better fit the face. It can also drop away from the face
when not in use.

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 A common feature of many snorkels is the purge valve. This is a small valve just
lower than the mouth that empties the collected water that comes down the tube
when one blows it out.
A splash guard prevents splashed water and spray from easily entering the tube.
However, this will not stop water from entering the tube when a big wave covers the
snorkel or when one goes underwater.
The dry valve is a special valve on top of the tube that completely stops water
(and air) from entering the tube when a wave comes or when diving underwater. This
way, one does not need to clear the water out when coming back to the surface.
B. Snorkel Fins

1. Full Foot Fin 2. Adjustable fin 3. paddle-bladed-in 4. Split-Fin

Water resists or “pushes back” anything moving through it. This is the principle behind
what the fins do. It is this resistance that provides much of the propulsion created by a
moving fin. When one swims, the sole of the foot experiences resistance creating
propulsion, the same way fins encounter resistance and create propulsion as well.
However, fins are obviously wider and thus have a larger surface area than the feet, and
therefore they encounter more water and produce more resistance, thus works better
than the bare feet.
Speed and efficiency in swimming are what one gains in wearing fins. They provide
the necessary locomotion to propel effortlessly in the water. Fins conserve more energy
and, therefore, allow the snorkeler to reach further distances. Moreover, fins may also
protect the feet from accidental contact with rocks and corals. Treading in water also
becomes easy with fins.

C. 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. However, one must
take note that snorkel vest is not equivalent and should never be used as a substitute to
life vest.

D. Skin Protection

Snorkeling may require one to be under the sun for some time. In order to protect
the skin from the heart of the sun, one may use a good biodegradable sunscreen or a
better choice will be wearing a long sleeve rash guard. The shirt may also provide jellyfish
sting protection. However, if insulation is needed from the cold waters, then a wetsuit
will be a better option.

E. Swimming Cap
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 The swimming cap 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.

F. Mask Defogger
Mask defogger helps prevent the mask from fogging up. Be sure to choose one that
is nontoxic, biodegradable, and alcohol free for one’s protection and for the protection of
marine life.

HOW IS SNORKELING DONE?

Test and Practice

It is best for beginners to try the gears on shallow water. This way, one can get
used to wearing the mask and breathing through the tube. While on the shallow water,
bend slightly at the waist and squat until the face is submerged in the water. Relax and
breathe through the snorkel while enjoying the aquatic life.
Adjust the strap when the mask is leaking water. It may be loose or too tight.
Sometimes, a mask that is too tight can cause leak as well.

Floating Position

When one feels quite comfortable using the mask and breathing through a
snorkel, it is time to start floating. Extend legs and get into the floating position with the
face down. Relax and practice breathing evenly through the snorkel. When one inhales,
the body goes slightly higher in the water and goes a little lower then exhaling. This
happens because the body becomes buoyant when air enters the lungs.

Kicking to Move

The next step is learning to be comfortable with the snorkeling fins. Practice in the
deeper part of the water. Float, then do the basic flutter stroke, the most common
underwater kick. This kick helps to be efficient and fast in moving in the water. Fins
should always be submerged otherwise more energy is spent, which causes a decrease in
kicking efficiency and makes one get tired easily. Hands should also be kept on the side
while swimming to reduce drag.
Another common kick used in snorkeling is the dolphin kick. In this kick, both
fins should be kept together while bending the knees and arching the back. Then,
straighten the legs and back at the same time. This will make a forward thrust.

Diving Deeper

If one wants to go a little deeper to have a better view of the marine life. One can
either use the “feet-first” dive or the “head-first” dive.

A. “Feet-First” Dive

As described by the name, the feet go down first during this dive. Tread
vertically in the water then kick upward. As the body sinks down, raise arms
above the head. Pull the knees to the chest then lower the head. This will
rotate the body to a horizontal position and swim underwater.

B. “Head-First” Dive
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 While at a horizontal position kick forward, bend at the hips, and pull
knees and arms toward the chest. Thrust legs straight up and maintain a
streamlined position to glide into the water. Kick with feet to move deeper
down, and then arch back for a horizontal position.

WHAT ARE THE IMPORTANT THINGS TO REMEMBER WHILE SNORKELING?

To have an enjoyable adventure in snorkeling, follow and remember the following

safety tips:

Stay close to the shore if you are a beginner. Some beginners misjudge their capacities
and endurance and before knowing it, they are exhausted.
Never do it alone. Always have a buddy so that whatever happens, someone is there to
help you. It is advised to have a minimum part 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 area where you will be snorkeling. Know the tides.
Be careful around rocky shore or some marine life that may be knowing to be aggressive.
Know the conservation rules and regulations.
Energy retention. Do not overestimate your limits. To avoid being worn-out, flotation
device or a simple snorkeling vest will help conserve energy.
Leave them alone! Do not touch marine life. Maintain safe distance as well. Touching
them might damage their habitats and hurt marine life. In the same way, you might also
suddenly be stung, bitten, or hurt by some marine life if you touch them. Try not to
make sudden moves that will startle them.

What’s More

Learning Task 4: Choosing Snorkeling Equipment

You are going to snorkel for the first time and you were also given a budget by
your parents to buy all the necessary equipment for snorkeling. You went to the sports
store and saw so many choices of masks, snorkels, and fins.

1. How will you choose your mask?

2. What features of the snorkel will you be looking for? Why?
3. What kind of fin will you be buying and why?

What I Have Learned

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Learning Task 5: Snorkeling as Recreational Activity

Describe and explain how would snorkeling be beneficial to improve your overall
physical performance. Integrate in your answer the lesson you learned to this module.
(Explain your answer in 3-5 sentences only.)

What I Can Do

Learning Task 6: Best Snorkeling Places in the Philippines

What are the top snorkeling spots in the Philippines? Surf the internet and pick
one snorkeling spot. Create a short ad about the place. Make sure you will be able to
convince your teacher that the place you have picked out is indeed a snorkeling spot for
them to go to. Be creative with your ad.

Rubrics:

Criteria 5 4 3 2 1
Content Content is Content is Content is Content is Content is
accurate accurate but accurate but questionable. inaccurate.
and all some some Information Information
required required required is not is not
information information information presented. presented.
is presented is missing is missing
and/or nor and/or not
presented. presented
Pictures, Images are Images are Most images Images are No images.
Clip Art appropriate. appropriate. are inappropriate
Background Layout is Layout is appropriate or layout is
pleasing to cluttered messy.
the eye.
Mechanics No spelling Few spelling Some Some Many
errors. errors. spelling spelling spelling and
No grammar Few errors. errors. grammar
errors. grammar Some Some errors.
Text is in errors. grammar grammar Text is
own words. Text is in errors. errors. copied.
own words. Text is in Most of text
own words. is in own
words.
Creativity The ad is The ad is The ad is The ad is The ad is
exceptionally attractive in acceptably acceptably distractingly
attractive in terms of attractive. attractive messy or
terms of design, though it very poorly
design, layout and may be a bit designed. It
layout and neatness. messy. is not
neatness. attractive.

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 Assessment

Analyze the following questions. Choose the letter of the best answer. Use CAPITAL
LETTERS only.

1. This is peeking through life underneath water by swimming with the aid of a snorkel
and mask.
A. Scuba Diving B. Canoeing and Kayaking C. Snorkeling

2. It serves as the viewing device in appreciating the world beneath the water.
A. Mask B. Snorkel C. Fins

3. It is a piece of equipment that makes it possible to breathe at the surface while the
face is submerged in water.
A. Snorkel B. Splash guard C. Swimming Cap

4. It protects the feet from accidental contact with rocks and corals.
A. Vest B. Fin C. Mask

5. It keeps the hair out of the snorkel and the face as well.
A. Splash guard B. Snorkel C. Swimming Cap

6. It is a soft flexible material that seals the mask around the face.
A. Nose Pocket B. Mask Skirt C. Strap

7. It prevents splashed water and spray from easily entering the tube.
A. Dry Valve B. Purge Valve C. Splash Guard

8. It is small and inflatable, which provide more buoyancy while floating on water.
A. Snorkel Vest B. Mask Defogger C. Dry Valve

9. It helps prevent the mask from fogging up.

A. Snorkel Vest B. Mask Defogger C. Dry Valve

10. A special valve on top of the tube that completely stops water (and air) from entering
the tube when a wave comes or when diving underwater.
A. Snorkel Vest B. Mask Defogger C. Dry Valve

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 Answer Key

What’s I know What’s in Assessment

1. AQUA 1. C
1. Swimming
2. SNORKEL 2. A
2. Boating
3. MASK 3. A
3. Snorkeling
4. FINS 4. B
5. VEST 5. C
6. B
7. C
8. A
9. B
10.C

References

Aparato, C.R., Talaroc-Brebante, Z.R., Fernando-Callo, L., Dajime, P.F. (2017). “Physical
Education and Health Volume II”. Manila, Philipines. REX Book Store.
Agcaoili, J.K., Camarador R.O., Vibar, Angelita A.O., Lubis, F.T. (2017). “Dance and Recreation for
Health”. Cronica BookHaus.
Mangubat, A.S., Tolitol, M.V., Urbiztondo, S.M., Vergara, L.A., (2016). “HOPE 4 Health-Optimizing
Physical Education-Recreational Activities”. Quezon City. Vibal Group, Inc.

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