2nd Sem PE 12 Workbook

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RECREATIONAL
ACTIVITIES
Physical Education and
2nd Semester – Quarter 1
Health 4
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The following are some reminders in using this workbook:
1. Use the workbook with care. Do not put unnecessary marks on any part of the workbook. Use a
separate paper if necessary.
2. Don’t forget to answer the assessments and activities included in the workbook.
3. Read the instruction carefully before doing each task.

4. Observe honesty and integrity in doing the task and checking your answers.
5. Finish the task at hand before proceeding to the next.
6. Kindly submit/ return your workbook on the indicated date of retrieval.
If you encounter any difficult in answering the task in this workbook, do not hesitate to consult your
teacher or facilitator. Always bear in mind that you are not alone.
We hope that through this material, you will experience meaningful learning and gain deep
understanding of the relevant competencies. You can do it!
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Physical Education and Health 1

Table of Contents
CHAPTER 1: RECREATIONAL ACTIVITIES
Lesson 1: NATURE AND BACKGROUND OF OUTDOOR ACTIVITIES……………….4
Lesson 2: AQUATIC ACTIVITIES………………………………………………………………15
Lesson 3: MOUNTAINEERING ACTIVITIES………………………………………………...48
Lesson 4: SAFETY PRACTICES IN OUTDOOR RECREATION…………………………...72
RESOURCES….……………………………….……………………………………………92

CHAPTER 1:
RECREATIONAL
ACTIVITIES

LESSON 1: NATURE AND BACKGROUND OF OUTDOOR ACTIVITIES
➢ Overview
Holidays, long weekends, school breaks, and summer vacations are the most
awaited days for people who have been very busy with work and school. These are the days they
can take a break from the routine or perhaps from the "stress" of life, as often said and heard. In
recent years, if one observes the social media, more and more Filipinos head to the countryside
and enjoy what nature Offers. Ecotourism activities in the Philippines have been gaining
popularity as well. From north to south, our country can never run out of natural scenery to visit
and outdoor activities to participate in—be it in water, on land, or in the air. One can go trekking
to Mt. Pulag, whitewater rafting at Chico River, surfing at Siargao, or birdwatching at Candaba
Marsh. All of these are what we call outdoor recreation. In the next chapters, one will get to know
and understand various outdoor recreational activities that we can do in the different parts of our
country. One will also get to know and appreciate the different outdoor recreational spots that
our country offers.
EXPLORE
Did you know that Cloud Nine in Siargao, a teardrop- shaped island in Surigao Del Norte,
is home to the 9th Best Surf Spot in the world, according to a list released by the travel
website of the Cable News Network (CNN).
What is outdoor recreation?
Consider the following activities: birdwatching, caving or spelunking, camping,

and snorkeling. When and why do people engage in the mentioned activities? What is a common
them? Answering these questions will lead to answering what outdoor recreation all about is. Were
your answers the same or close to the following?
✓ Done during vacation or school break

✓ They want to have fun
✓ Done outdoors with nature
Let us break down the ideas to have a common understanding of the terms. When we hear
“free time," what does it mean to you as a student? "No classes" easily come to mind and
consequently will be able to use the "free time" to do things which you want to do but have been
unable to do so because of the "lack of time," such as continuing a project or undone homework,

or perhaps, going out with friends to watch a movie. A day can be divided into three parts according
to Clayne R. Jensen (2006): the existence time, subsistence time, and free time. Existence time is
time spent for biological needs like having a meal, sleeping, and other personal care. Subsistence
time refers to the hours spent for economic purposes such as going to work, chores, and for
Students, hours spent in school, and schoolwork. Free time, therefore, is all the remaining time
after. How one decides to spend free time varies from person to person. Perhaps, to those who have
been very busy with workload or schoolwork, this is the best time to do recreational activities, to
relax, and to rejuvenate.
Recreation 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. Therefore,
recreational activities depend on one's interests, pursuits, and needs which may be reflective of
one's beliefs and level of gratification. For example, a natural park may serve as a bonding place
for a family to have a picnic, a great fitness area for a jogger, and a place to commune with nature
or meditate for others.
People engage in outdoor recreational activities for varied reasons. Some do it for personal
satisfaction and enjoyment. Perhaps, it is a time away from the day-to-day routine. Others do it to
be in touch with nature which they rarely have the chance to do, especially for those who reside in
highly urbanized areas. Many do it for personal pursuit such as photography, collecting seashells,
reaching the top of Mt. APO, conquering the rapids of Cagayan River, or attaining a certain fitness
level. Some individuals or groups do it as part of outdoor or environmental education, such as
birdwatching, plant naming, etc. Whatever reason there may be, people engage in outdoor
recreational activity for their own sake and pleasure, voluntarily, and of their own choice.
In this lesson, different outdoor recreational activities will be presented and discussed with
the aim of encouraging you to start living a more active lifestyle that will contribute to your overall
wellness.
BENEFITS OF OUTDOOR RECREATION
What are the different outdoor recreational activities?
The Philippines is rich in natural resources. Despite being in a relatively small country,
Philippines is surrounded by all kinds of land formations and natural water resources. In fact, it has
been listed in The World Factbook (Maps of World, n.d.) as having the fifth longest coastline in
the world. Its natural environment has so much to offer, whether on land, on water, or even in the
air. It hosts varied outdoor recreational activities, some of which are the following:

LAND WATER AIR
Mountaineering Swimming Parasailing
Trekking/ Hiking Snorkeling Skydiving
Camping Diving Paragliding
Backpacking Surfing
Picnic Canoeing
Birdwatching Kayaking
Mountain Biking Whitewater Rafting
Orienteering Sailing
Canyoneering Fishing
Rock Climbing Bamboo Rafting
What are the benefits of outdoor recreation?
Fun and pleasure are perhaps the immediate answers of the majority who have experienced
outdoor activities. However, there is more to it than just the fun. Studies have shown that being
close to natural environment is healthy. Aside from the fresh air and the amazing sight of nature,
the outdoors has positive effects on the general wellness of an individual most especially if it is
done with regularity. Wellness encompasses the general state of a person (physical, social,
psychoemotional, and spiritual) and in the end contributes to a better quality of life.
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 a
sedentary life, contented with playing with their computer games, tablets, or cellphones, 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 outdoors 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 (refer to Figure
7. I). Many people have documented the benefits of staying active that include reduced obesity,
reduced risk of disease, enhanced immune system, and increased life expectancy. The following is
a guideline taken from Centers for Disease Control and Prevention (CDC) and American College
of Sports Medicine (ACSM):

Moderate activity 3.0 to 6.0 (3.5 to 7 Vigorous activity Greater than 9.0
kcal/min) METs* (more than 7 kcal/min)
• Walking at a brisk pace of 3—4.5 • Walking — 5 mph or faster
mph • Jogging or running
• Hiking • Climbing briskly up a hill
• Biking with level terrain or few hills • Backpacking
(5—9 mph) • Mountain climbing
• Recreational swimming
• Rock climbing
• Snorkeling
• Rappelling
• Aquatic aerobics
• Mountain biking
• Water skiing
• Canoeing (at less than 4 mph)
• Surfing (board and body)
• Sailing
• Kayaking on lakes or calm water
• Fishing while walking along the
riverbank
• Horseback riding
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 (Katcher
& Baeck, 1987; Stilgoe, 2001).
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 of "feeling good" whenever one achieves the goal in a particular activity such as reaching
the peak 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 "biker,"
"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 help 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, contributed 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.
FIRM UP
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. For instance, birdwatching requires walking to be able to go to the birds'
natural habitat and watch the birds.
Physical fitness tests are not new to students. It is usually done in lower grades or at the start
of the school year in a PE class. Maybe, some can remember having the 3-minute step test, squats,
sit and reach test, and were asked to compute their body mass index (BMI). All of these tests were
to determine one's health and fitness level which includes learning about cardiorespiratory
endurance, muscular strength and endurance, flexibility, and body composition. If the last test one
has taken was a long time ago, take it again. If one has the result of his/her last fitness test, compare
the result and see if one progressed or even regressed through time. Do not just take this aside as a
requirement but rather look at it as data that tells a person about his/her lifestyle. For example, a
male student with a good cardiovascular endurance can finish one mile in under 1 1 minutes.

Reflect back on the activities for the past weeks or months and lifestyle as a student. Were
you able to carry out your day-to-day tasks as a student with alertness and vigor without undue
fatigue?
If not, then perhaps you need to rethink. Have you been spending too much time with your gadgets?
Has your body been getting enough rest and sleep? What about your nutrition and eating habits,
have you been dependent on fast food, chips, and sodas? Are you eating on time? Have you been
heavily stressed with schoolwork?
Some students love to cram schoolwork’s leaving them with lesser hours of sleep. However,
one must remember that sleep has the essential purpose to rest the body and mind for one to be able
to function well the next day. Moreover, the lack of sleep also affects eating behavior as the
hormonal system controlling the appetite is also affected, making a sleep- deprived person feel
hungrier than usual. According to the National Sleep Foundation (2015), a recommended number
of sleeping hours for young adults (18—25 years old) is 7—9 hours of sleep. However, 6 hours or
10—1 1 hours are just appropriate as well, but lesser than 6 hours or over 1 1 hours are not
appropriate for one to carry out a task the next day. Moreover, sticking to a regular sleeping
schedule, whether during weekdays or weekends, helps establish a good sleeping habit.
Aside from sleep, the food that the body takes in is equally vital for a person to be fit. You
have already learned in the previous grades what a balanced diet is all about. However, good eating
does not just end on the plate. It also includes the correct eating habit, behavior, or pattern that one
has established. Have an honest assessment of how you have been eating with the following
considerations:
✓ TIME: When do you eat? Is it done at a certain time of the day? Do you skip meals?
Perhaps do you "eat mindlessly," meaning, you eat even if you are not hungry?
✓ AMOUNT and KIND of FOOD: Are you conscious of the amount of food that you
eat? Do you follow a balanced diet? Do you lose control when your favorite food is
served on the table? Do you crave for carbohydrates or sweets at certain times of the
day?
✓ PLACE: Where do you eat your meals? Do you eat on the dining table with family or
friends? Do you have a preferred place such as your study area, computer table, or the
family room or sala?
✓ FEELINGS or EMOTIONS: Do you associate eating with certain moods or feelings
such as eating when bored, sad, depressed, angry, or happy?
✓ ACTIVITIES: Do you associate eating while doing something else such as watching
television, reading a book or newspaper, OF using the computer? Do you feel the need
to eat in order to enjoy watching a movie or sports event?
The right amount and kind of food certainly will fuel the mind and body to carry out the day
to-day tasks. However, eating pattern and behavior matter as well. This starts with having a regular
eating time throughout the day. In a study done by Laksa et al. (2014), it showed that among the
young adults, meal regularity such as routine breakfast and dinner had strong association with
healthy dietary pattern. Eating regularly helps prevent too much hunger, which often results in

overeating the next meal. Eating in some places other than the dining table allows you to do other
things while eating. For instance, if one eats in front of the television, then, most likely, the focus
will be on the TV show and not on the meal, leaving the person unaware of how much food was
consumed. Studies made by Robinson et al. (2013) have shown that distracted eaters actually
consume 10% more calories while sitting than those who are not distracted. Further, they will also
consume 25% more calories on a later meal.
Some people also crave and, thus, do not eat for hunger but for pleasure. Fluctuation of blood
sugar level is one cause of food craving. Therefore, one way to avoid food craving is by controlling
the blood sugar level through avoiding or limiting the consumption of sugar and processed foods
and by regular exercise. Food also serves as a comfort to some who are going through emotional
problems. The best way to break food craving and emotional eating is to look for alternative
activities one loves to do, such as talking with friends, making crafts, or doing sports.
After the re-evaluation of your eating pattern, the quality of food your body has been getting,
and the number of hours of sleep you have been having, it is now time to think of ways to become
more active and live a healthier life. You may start engaging in outdoor recreational activity as this
is a great way to de stress and feel invigorated.
ACTIVITY
DEEPEN
What are the important things that should be remembered when participating in an
outdoor recreational activity?
It has been established earlier that outdoor recreation is an interaction between man and
nature. The interaction should come with care and respect. It is important that in using and enjoying
what nature offers, an equal responsibility in conserving and preserving it must be consciously
employed by the people. This way, everyone can continue to go back and have future generations
experience the great things in nature that the current generation has. The "Leave No Trace Seven
principles" is a set of universal outdoor ethics that guides one in the activities to do with nature. It
also provides the framework for making decisions in outdoor recreation. Taken from the Leave No
Trace Center for Outdoor Ethics' official website (https://lnt.org/learn/7-principles accessed June 1
5, 2015), the principles are as follows:
THE LEAVE NO TRACE SEVEN PRINCIPLES

Principle 1: Plan Ahead and Prepare
❖ Before going to a place, check if your planned activity is permitted. Make sure to know
the rules, guidelines, and safety procedures they have set. Some places require certain
permits or clearances.

❖ Make sure you have the needed equipment for your activity and the skills needed to undertake
the activity.
❖ Plan how to cope in case emergency arises.
❖ Check the weather forecast and be prepared for changing weather conditions
❖ Learn when areas are most crowded and try to avoid those times.
❖ To minimize environmental impact and for safety reasons, keep group numbers small.
❖ Repack food to minimize waste.
❖ When trekking, maps and compass must be used to avoid markings or leaving of marks on
rocks and the like.
Principle 2: Travel and Camp on Durable Surfaces

❖ Walk, run, bike, or camp on durable surfaces like established tracks, rocks, gravel, and dry
grasses.
❖ Avoid walking on soft surfaces like soft plants. You might be trampling on a young tree or
pasture and this will cause vegetation damage.
❖ Use existing trails or campsites, no need to build a new campsite that will alter the
environment.
❖ To avoid erosion, walk in single file in the middle of the trail.
❖ Avoid places where impacts are just beginning to show.
❖ When camping, keep the campsite small and discreet.
❖ Camp at least 200 feet from lakes and rivers to protect the waters.
Principle 3: Dispose of Waste Properly

❖ "Pack it in, pack it out" means everything you brought should be brought back with you
including left-over food or fruit peel. Nothing should be left.
❖ When camping, cat holes are dug (6—8 inches deep) for human waste and covered just the
same with soil and weeds or leaves on top.
❖ Dishes should be washed 200 feet away from lakes or rivers and use biodegradable soap. Scatter
strained dishwater.
Principle 4: Leave What You Find

❖ Examine archeological structures, old walls, and other heritage artifacts but do not touch nor
leave marks on them.
❖ Leave nature as you found them. Do not take any plant, rock, plants, or marine animal with
you.
❖ Avoid introducing non-native plants and animals.
❖ Do not build structures, furniture, or dig trenches.
Principle 5: Minimize Campfire Impacts

❖ Use lightweight stove for cooking; campfires can cause lasting impacts.
❖ If fires are permitted, use fire rings or mound fires that are already set-up.
❖ Keep fires small and use only sticks from the ground than can be broken by hand.

❖ No burning of plastics or other substances that emit toxic fumes.
❖ Burn all wood to ash and make sure fires are completely out. Scatter the cool ash.
Principle 6: Respect Wildlife

❖ Observe wild animals from a distance and they should be avoided during sensitive times
such as mating, nesting, or raising the young.
❖ Do not feed wild animals or birds as it is not their natural food. The food might damage their
health or alter their natural behaviors and even expose them to predators.
❖ Protect wildlife and protect your food as well by storing and securing the trash well.
❖ In case you decide to bring your pets along, make sure it is allowed and you can control
them. Otherwise, do not bring them with you.
Principle 7: Be Considerate of Other Visitors
❖ Respect people who live and work in the countryside.

❖ Respect other visitors and let them have a momentous experience as well.
❖ Allow the sound of nature to prevail, not your noise or your radio.
❖ Be courteous; yield to others on a trail.
❖ Camp away from trails and other visitors.
ASSESSMENT
TRANSFER
LET’S DO THIS
Activity 1: Determining an Outdoor Recreational Activity
Football and soccer are activities done outdoors and on grass. Are they outdoor recreational
activities? Why or why not? Defend your answer.
_____________________________________________________________________________
_____________________________________________________________________________
_____________________________________________________________________________
Activity 2: Choosing an Outdoor Recreational Activity

Given a chance, what outdoor activity would you like to try? Why? Where? Who do you
like to be with? Research, surf the internet and read blogs. Print a picture or cut out a picture
then post it on your paper and write something about it.

EXAMPLE:
What? Why? Where? With whom? What benefits can I get from
PICTURE it? Write your description here:
_____________________________________________________________________________
_____________________________________________________________________________
_____________________________________________________________________________
Activity 3: Left a Trace

From your observation, whether firsthand or from other sources (news, documentary
shows, narrated by friends, etc.) which among the Leave No Trace Seven Principles is usually not
being observed in the Philippines? Explain your answer. You may cut and post a news article or a
personal picture to back up your explanation.
_____________________________________________________________________________
_____________________________________________________________________________
_____________________________________________________________________________

LESSON 2: AQUATICS ACTIVITIES
➢ Overview
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 workout, to have fun, to pump up
the adrenaline, and to challenge one's limits.
This lesson will present different activities that we can do on water. One will learn the basic
skills in snorkeling, canoeing, kayaking, and scuba diving. After going through the lessons, one
will be encouraged to live a more active life by trying the aquatic activities.
EXPLORE
CANOE ARTIFACT
In 2010, a wooden dugout boat was discovered submerged and was retrieved in Lagasit
River in Rosales, Pangasinan. It is believed to be a century-old boat used by early Filipinos.
It weighs more than five tons, measures eight meters long, two meters wide at its front and
its back, and a height of up to 1.5 meters. The artifact is displayed in the municipal hall of
Barangay Casanicolasan, Rosales, Pangasinan. (Visperas, 2010)
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 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 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 gravity. In other words, 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. 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 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.
Trivia: Snorkeling is not only used for recreational purposes. It has also
Spitting on the inside been used in water-based search
of your mask can keep by rescue teams and in water sports such as underwater hockey,
it from fogging up. underwater rugby, and spear fishing.
Gross? Many
experienced divers Snorkeling helps the overall fitness of a person. Aside from having
and snorkelers do this fun under the water swimming, doing the flutter kick and diving tones
before going and trims the body. It works out the quadriceps, hamstrings, calves,
underwater. ankles, hip flexors, core muscles, and shoulders while swimming. Above
Source: all, snorkeling builds greater lung capacity as one is forced to hold breath
httpflscuba.about.co underwater for sustained periods of time. It increases the oxygen uptake,
m/od/ which isa positive indicator of aerobic fitness. It is also a good
equipment/p/FoggyMas
cardiovascular workout
kPrevention.htm as it increases heart rate and strengthens the heart muscle.
accessed July 20, 2015
How did snorkeling begin?
Need, creativity, and technology have allowed the ordinary hollow reed to become the
modern-day snorkel. The following timeline outlines the events that lead to modern-day
snorkeling (AquaViews.com, 2010):

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 vest and rash guard.
Tips in Choosing a Mask
Step 1: Choosing the Mask

Observe feature of face (narrow face, high nose, etc.) and pick a mask that looks like the
features of your face.
Step 2: Testing the Mask
Put the mask on your face without putting the strap. Look in a mirror and check where the
mask skirt lies. Is it too narrow around the sides of your eyes? Does your nose have plenty of room
because remember when snorkeling, water pressure will press the mask into your face a bit?
Step 3: Do the Suction Test
Put the mask to your face without putting the strap around the head. Let the strap rest on top
of the mask. Press the mask slightly to your face. Inhale a small amount through your nose to
suction it to your face, then release your hand. The mask should stay on your face. Walk a bit, the
mask should still stay on your face and not fall off.
Step 4: Put the Mask on Fully
Try the mask on with its strap around your head. The strap should sit high on the back of the
head, not resting on your ears as this might cause discomfort and pain. Having the strap lose and
too tight will both cause leak. If the mask left red line around your face when you removed the
mask, then the seal is too tight, and the mask is not for you. Also, make sure that you can still
easily pinch your nose so that you can clear your ears when diving underwater.
Step 5: Snorkel-Mask Fitting
With the mask on and strapped just right, put the snorkel in your mouth and see what
happens to the seal. Some do not do this for fitting, but it can change the shape of your face and
break the seal of some masks. If it does, try another mask.
Source: http://www.tropicalsnorkeling. com/snorkel-mask-fitting.htm/accessed November

22, 2015

What are the basic equipment in snorkeling?
A. Mas
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 needs 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 mask, 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.
B. Snorkel
The snorkel is a piece of equipment that makes it possible to breathe at the surface while the
face is submerged in water. The snorkel is basically composed 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.
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.
C. Snorkeling Fins
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.
There are two basic kinds of fins (refer to Figure 8.1),
the full-foot fin or close fin and the adjustable fin or open
fin.
The full-foot fins cover the heel and are put on like slip-on shoes. They are easy to use, more
flexible, and more efficient while swimming on the surface. These are more popular among warm-
water dives.
The adjustable fins, on one hand, are open at the heel and have adjustable straps to secure the
feet. Such fins are often used with dive boots. They are good choices when diving in cold water, as
the boots will help the feet from getting cold. The adjustable fin generally has a more rigid blade
than the full-foot fin and it can provide a more forward thrust but requires more effort to use.
In recent years, a new sub-classification has also developed in both full-foot and open heel
fins, namely, the conventional or paddle-bladed fins and the split fins.
The paddle-bladed fins have a single, full blade while the split fin is "semi-parted" in the web,
separating the blade into two long, stiff blades.
The paddle fin gives a fast-accelerating speed from the long, slow, and powerful strokes of
the legs. It also gives good control and maneuverability especially when carefully moving around
corals. One can also use a variety of kicking strokes with paddle fins.
On the other hand, it is easier to kick with split fins on. The theory behind splitting the fin is
that this design directs the water force more directly behind the fin than the paddle fin. This makes
it easier for the swimmer to propel forward. Leg stroke with split fin is also different. Instead of a

long forceful stroke, smaller and more rapid kicks are made. It is said that the split fins are better
for moving forward than for back paddling, frog kicking, turning, etc.
D. 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.
E. Skin Protection
Snorkeling may require one to be under the sun for some time. 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. 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.
F. Swimming Cap
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.
G. 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 are the gears set up?
Step 1: Clean and Defog the Mask
• When masks are new, some have packing oil on them that avoid this, clean mask
thoroughly first with soap and water.
• Defog mask with defogging solutions. Some use different alternatives amount of
toothpaste and rubs them on the mask then washes them off. Another popular practice
among divers (which may be bizarre to others) is spitting on the mask then rubbing it
around the mask before washing it with seawater.
What is fogging?
Fogging is when the lens of the mask become hazy or obscured with tiny droplets of moisture
that are formed on the lens inside the mask. It happens when the warmer humid air inside the
mask meets with the cold lens and then condensation happens. Remember, the glass of the
dive mask lens gets cold underwater.
Step 2: Attach the snorkel to the mask by clipping the mask strap clip to the strap of the mask.
The snorkel can go on either side of the mask, but most would put it to the left perhaps
because scuba divers place them on the left side.

Step 3: Put on the mask. Adjust the strap of the mask to get a good fit, which is usually done
by adjusting the strap to the appropriate notch.
Step 4: Put the snorkel on the mouth. Seal lips around the mouthpiece. Adjust the snorkel's
height. Rotate until the snorkel remains in the mouth. Make sure that the top of the
snorkel is positioned at the top of the head.
Step 5: Tryon the fins. If one is using the open fin, put on the booties first and slip on foot.
Adjust and secure strap at the back of the heel. The foot should be held firmly but
not so tight. In using the close fin, just slip in the foot like putting a shoe. Some fins
do not have a left foot and right foot fins while others have. Some use a pair of
neoprene socks to avoid having blisters on the feet especially at the back of ankles.
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 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 when 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
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 should be done when the following problems arise?
Water is filling the Mask

If the mask comes with a purge valve, simply blow air out through the nose while the mask
is on. The water will be pushed out of the valve, clearing the mask. If the mask does not have the
purge valve, then simply lift head out of the water and pull the front of the mask forward. This will
open a gap at the bottom of the mask and drain the water out. While underwater, one can also clear
the water. Simply press the top of the mask to the forehead and blow out through the nose. Air will
bubble into the mask pushing the water out the bottom.
Water Entered the Snorkel

Clearing a snorkel is an important skill because it will be inevitable that water may enter the
snorkel. Waves or splashes can send water into the open end of a snorkel or when diving below the
surface.
Clear the snorkel by blowing out through the snorkel to force the water out through the top.
But if the snorkel has a purge valve, then water will exit through the valve below the mouthpiece.
Another method is the displacement clear. This is used with snorkels that have a purge valve. Begin
by looking straight up while surfacing then exhale a small amount of air into the snorkel. While
ascending, the air will expand and displace the water so that by the time one reaches the surface,
almost all water will be out of the tube.
Pressure Is Felt in the Ear While Diving

Pressure builds as one dives deeper because the body's air spaces are being compressed or
squeezed by the surrounding water pressure. The pressure outside the ear's space is greater than the
pressure inside, thus giving an uncomfortable sensation in the ears and even pain as one continues
to dive deeper. To equalize this pressure, do the "pinch-blow nose" technique. How is this done?
Close the mouth, pinch the nose, and then gently blow out air through the blocked nose. A crackling
sound will be heard, and one will feel the pressure subsiding. Wiggling the jaw from side to side
will also make the equalization technique easier.

What are the important things to remember while snorkeling?
To have an enjoyable adventure in snorkeling, follow and remember the following safety
tips:
Are You Interested in Becoming a Dive Guide or Snorkeling Guide?
A dive guide or snorkeling guide is a certified professional who is capable of leading a

group of aquatic enthusiasts to various dive sites in the area. He is knowledgeable about the local
underwater organisms and other peculiar attractions (e.g., shipwrecks) in the area. It is the
responsibility of the dive guide to plan the aquatic activity so that the tourist will have a safe and
enjoyable experience.
There are a lot of technical skills required to become a dive guide or snorkeling guide, such
as navigation, water rescue, and identification of marine animals. More importantly, the dive guide
is a skilled swimmer. It is recommended that they can swim underwater at a speed of 100 feet per
minute for extended periods of time. Diving and snorkeling are highly aerobic since the average
stay at a specific dive site is about 30—XMRcan provide an enjoyable experience to tourists.

An adequate fitness level for this career can be achieved by performing aerobic exercises
at least three times a week. The activity should be between 30—45 minutes long and the intensity
is around 65%—85% of one's maximal heart rate. The type of activity includes swimming using a
variety of strokes and treading. Running is a good substitute on occasions when it is not feasible to
swim.
A dive guide is also responsible for setting up the scuba diving equipment. A tank filled
with compressed air can weigh between 10—15 kilograms. The other equipment (e.g., weight belt
and fins) weigh an additional 2.5-5 kilograms. The dive guide should have adequate muscle
strength in order to carry this load. A regular resistance training program that involves 8—10
various exercises performed at 3 sets of 10 repetitions is sufficient to develop the appropriate fitness
level.
FIRM UP
CANOEING AND KAYAKING
A great way to explore the rivers, lakes, canals, and other bodies of water is through the use
of a boat. Canoeing and kayaking are two floating crafts that may take anyone to places in the water
that are even difficult to access by any other means.
What is the difference between kayaks and canoes?
Canoes and kayaks may be confusing to some, but it is

really easy to distinguish one from the other. Kayaking and
canoeing both require a paddle for propulsion and steering.
The most noticeable difference is the structure of the boats. A
kayak has a covered deck, while a canoe is wide open.
Kayakers extend legs and are seated low or sometimes on the
deck. It uses a double-bladed paddle. A canoer, on one hand,
sits on a raised seat or kneels on the bottom of the boat and
uses a single bladed paddle.
Historically, there are some similarities and differences in terms of the kayak and canoes'
function and in how they are built. In the early days, both boats were constructed and used for the
day-to-day economic needs, the canoe for transporting goods and people and the kayak for hunting
marine life. The materials used in the original boats also had the same source, that is, their most
immediate environment.

The word "canoe" originated from the Carib
word "kenu" which meant dugout. Canoes
were originally made from large tree trunks.
The trunks were dried for months, and then
the middle part was burned. After which, the
burned part was scraped away with shells.
The whole process took "one moon" or 28
days. The more well-known version of the
canoe was introduced by the North American
Indians where the frame was built from wooden ribs. The Kayaking Canoeing frame trees
and was sometimes covered with elm the or lightweight cedar trees, bark whichever of birch was
more available to them. The birch tree was the better choice though because it was lightweight and
smooth and most importantly, it was resilient and contained waterproofing qualities.
The oldest known canoe, Pesse Canoe, believed to be constructed between 8200 and 7600
B.C. was found in the Netherlands.
Kayaks or "qajak," meaning "man's boat" or "hunter's boat" originated from the Inuit and
Aleut tribes of Arctic North America. Interestingly, the early kayaks were very individualized as
each kayak was crafted by the user, basing the measurements to the frame of his body and not on
any standard. Building the kayak was also a joint effort of the man and his wife. The man builds
the frame from wood or from whalebone skeleton and it was the wife's job to stitch the seal skin
used to cover the frame. Whale fats were used to waterproof the boat. To improve buoyancy, the
natives placed airfilled bladders of the seal in the vessels.
The oldest existing kayaks are exhibited in North America Department of the State Museum
of Ethnology in Munich.
What are the basic parts of the kayak and canoe?
Basic Parts of a Canoe:

Basic Parts of a Kayak:
These illustrations are the basic parts of a canoe and a kayak. However, there are variations
for each boat. Differences lie in the length, the width or beam, the bottom shape, and the sides or
profile of the boats. Each design has its advantages and disadvantages. In the end, the choice of
boat is dependent on the kind of activity one will do.
Characteristics Descriptions
Length Longer boats are faster and move on a straight line. They also
The distance from the tip can carry more people. However, these are not easy to maneuver.
of the stern to the tip of Shorter boats are easier to maneuver and comparatively lighter and
the bow. easier to handle.
Longer boats are best when touring and cruising the open water. A
shorter kayak would be a better choice for smaller lakes and rivers.
Beam Generally, the wider the boat, the more stable it is. However, a
narrower kayak or canoe may be faster but less stable.
The width of the boat and
is measured at the widest A narrower kayak or canoe is more suitable for those who want to
part of the canoe or travel a greater distance since it has speed. A wider boat is suitable
kayak. for birdwatching, fishing, or photography.

Bottom Shape The shape of the bottom has a lot to do with the stability of the
boat.
There are three basic bottom shapes: flat, round, and vee.
1. Flat — this design has good stability in calm waters.
However, the characteristics of this boat provide the easy
turning (boat spin) in rougher water such as white
waters.
2. Round - this is designed for speed and efficiency. One

may feel a little shaky when one steps in it. But with
experience, one will feel that a round shape will give the
stability in most waters and it is actually easier to propel
through the water. The trade-off however is balancing the
boat in an upright position.
3. Vee - this boat is in between the flat and round bottom

design boats, thus with practice it comes with a good all-
around performance.
Profile or sides of a 1. Tumblehome design - the sides of the boat curve inward
as they come up, which makes the beam narrower on the
boat deck. This allows the paddler to reach the water easily
while at the same time has the stability of a wider and
kayak.
2. Flared sides - the sides curve outward (flares out)
making the beam wider. Thus, as it goes deeper in the
water (cargo weight becomes heavier), the beam
becomes wider therefore giving a more stable feeling.
3. Straight sides - is a little bit of the two.
How should one choose a paddle?
Paddles are the equipment used to maneuver the boat. Single-

bladed paddles are usually used for canoes and double-bladed
paddles are for kayak. They are placed in the' water as one moves the
boat.
Just like the boats, paddles also come in different kinds
according to use. Choosing what kind of paddle depends on one's
physique, the size of the boat, and stroking preference.
✓ Wider and taller kayaks need longer paddles.
✓ If a person has a small build, then a shorter, lighter paddle
is best so as not to overexert oneself. As a general rule, the
shortest paddle that allows you to properly reach the water
is the best.
✓ Another way of measuring canoe paddle is while in
standing position. Put the paddle in vertical position. Hold
the grip or T-grip and see if it is in level with your nose.

✓ Wider blades give you more acceleration but also deal with more resistance.
✓ Narrower blades use less effort per stroke but require more strokes.
✓ Curved blades increase power of each stroke.
What activities can be done when one uses the kayaks or canoes?
There are varied activities where one can use the canoe or kayak. It ranges from the more
relax paced activities like bird-watching or fishing to the extremely challenging activities on the
white-water rivers. Usually, the boats are designed to fit the demands of the intended environment
and activity. The activity may be done in solo, dual, or as a group. Depending on what one would
want to experience, here are some of the paddling activities that one may choose from:
• Sea kayaking is done in open waters such as the ocean or the lake. Kayaks may be a sit-on
top or decked design.
• Whitewater kayaking or canoeing is paddling down the whitewater rivers. A flat-bottomed
boat will help the boat spin on the water and take on the rapids for practicing various
maneuvers. The rounded bottom will involve paddling downriver from one point to a
different point and usually a distance of several miles.
• Flatwater recreation is a relaxing canoeing or kayaking where you can take a gentle paddle
down a calm river, ocean, or lake to do some sightseeing.
• Sailing is where the canoe or kayak is fitted with a sail.
• Surf kayaking is where the kayak is typically fitted with a fin, rather like a surfboard.
• Marathon racing is a lengthy race down a river using the kayak or canoe.
Aside from the boats and the paddles, what other equipment will one need?
The exact equipment differs slightly depending on one's paddling activity. But the basic
equipment aside from the boat and paddle are the following:
• A personal flotation device (PFD), such as a life vest or jacket, will help one to be afloat
in case the boat capsizes.
• A helmet that protects the head especially when paddling in rocky area.
• The appropriate clothing depending on the air and water temperature. Wetsuits or nylon
coated jackets and pants are recommended for cold water.
• Footwear should be a lightweight canvas shoes or sturdy river sandals.
• A water bottle for rehydrating oneself. It should have a short string or rope so it can be
clipped or tied to the boat securely and will also remain with the boat even when the boat
capsizes (not becoming a liter in the river).
• Extra clothes and energy food placed in dry or waterproof bag.
• Protective gears from the sun such as sunscreen or hats.
• Whistle for emergency.
• First aid kit and duct tape for emergency situations.
• Spray skirt (for kayaking)
Sea kayaking requires more specific extra equipment as it is done in the open waters. This
equipment are as follows:

• Waterproof torch that floats
• Bilge pump and bailing device
• Distress signal devices such as orange smoke sticks and red flares
• Compass
• Spare paddle
How does one start the canoeing and kayaking adventure?
First, Learn How to Get In and Out of the Boats
For first timers, getting on a canoe or a kayak on the water can be quite challenging. The boat
may rock and cause some tilting when entering the boat. Therefore, balance is important when
entering the boat.
Getting in a Kayak:
a. Entering from the dock
Make sure that paddle is within reach. Keep in mind that
weight should be at the centerline, otherwise the kayak will
tip. First, hold the back of the cockpit coaming and feet should
be planted near the centerline. Then, lift self, with the weight
mainly supported by hand, and move bottom to the cockpit.
b. Getting from the shore
Put the paddle right behind the cockpit coaming and the other end against a rock
(improvise if there is no rock, like using the paddle to get support from bottom). Take
a firm hold from the back of the cockpit coaming with the
paddle held between thumb and the coaming, while the
other hand is keeping the paddle fixed on the rock. Sit
carefully over the coaming, keeping the body weight on
the feet. Lift one foot inside the cockpit and sit in. Then,
raise other foot inside the cockpit. Remember to keep the
balance. Getting out of the kayak is done in the same way
but in opposite order.
Getting in a Canoe:
a. Entering from the shore (Tandem Canoe)

Put paddle in the end of the boat. Slide part of the
boat in the water, and then hold the boat so it will not
float away. The person who will be seated on the
bow part enters the boat first. That person should
carefully walk down the center of the canoe, while
holding the gunwales. Position self then settle.
Remember in entering the boat, keep the center of
gravity as low as possible to minimize the chances of
flipping the boat over.

The second person then carefully puts one foot in the center of canoe and pushes off the
shore with the other foot while keeping hands on both sides of canoe. Then he/she lowers
self into the seat. Reverse the order when getting out.
b. Entering from the dock

When entering from the dock, the same is
basically done. However, it will be best to keep the
boat parallel or horizontal to the dock. Get in the
boat one at a time, taking turns in holding the boat
steadily. Remember to always put the paddle in the
end of the canoe within reach. Reverse the order
in getting out.
Second, Learn the Correct Posture

In Canoeing
The first thing to do is to relax, this way the muscles will not be too tight. While seated, lean
just slightly forward (around 5—8 degrees only) from the pelvis. The back should be straight
without being forced. Shoulder should be slightly ahead of hips, head, or neck. The legs should be
slightly bent, just enough so that you cannot push legs straight without moving on the seat. Too
much leaning forward restricts lung capacity.
In Kayaking
Good posture is key if one wants to use the body efficiently. Do not lean on the backrest but
just sit straight and relax the shoulder, opening the chest for ease in breathing. Keep legs together
and feet against the footpegs. Adjust footpegs making sure that the knees can bend slightly and
spread and press against the kayak for extra balance if necessary. Keeping legs together allows
better torso rotation and more efficient paddling.
Third, Learn the Proper Way of Holding the Paddle

In Canoeing
Holding the paddle incorrectly causes loss of power during forward
stroke and puts the paddler's body in an awkward position. Canoe paddle
has only one blade. The T-grip of the paddle should be held by top hand
with full palms covering it (not holding it around). Top hand is the hand
that is higher (it may be your left or right hand). The bottom hand holds
the shaft (not the throat) of the paddle in about an arm's length down from
the other hand. The bottom hand, which holds the canoe paddle, generates
the most power while the upper arm and grip create the balance and the
accuracy of the stroke.
In Kayaking
The recommended grip is usually the distance between the two
elbows. Hold the paddle above and center over the head. Adjust your hands so that your elbows
are at right angle (See Figure 8.2).

The blade has two faces. The front has a cup-like shape that is also referred to as the
power since it creates power to move the kayak. The other side is the back face.
There are paddles for left-handed and right-handed
paddlers. For instance, assume that one uses a right-handed
feather paddle. In kayaking, "right hand fixed, left hand
loose" technique is applied in using the paddle for strokes,
recoveries, and maneuvers. This means that the right hand
is your control hand, where your grip is fixed and does not
change during the stroke. Your left hand should grasp the
paddle shaft loosely. This is to allow the right hand to twist
the paddle to desired angles for turning, bracing, or rolling.
Do not hold paddle too tight; it will tie the hands quickly.
Figure 8.2 Distance between Grips
Fourth, let us Learn the Basics of Making the Boat Move Forward
There are many strokes in paddling, but for the
purpose of knowing the basics, this discussion will focus
on one stroke which is the forward stroke.
In Canoeing
Paddling forward is the most basic and important stroke as this will bring you to
places. The forward paddling in canoeing is described in three phases: the catch, power phase
and exit and recovery.
1. Catch
This is the start of the stroke where the blade
enters the water. It is important to know that
the shoulder is used, not the elbow, as the axis
of movement. The bottom hand (the one
holding the shaft) should be positioned at the
correct angle, see Figure 8.3. Notice the top
arm in the same figure, it should be at the level
of the shoulder bent slightly and not in front of
the face or chest. The position should also be
over the water on the paddling side, not over the canoe (Figure 8.4).
Figure 8.4 Correct Shaft Angle
The position of the trunk should be slightly forward (around 80 degrees), but one
should still feel he or she is still seated perfectly erect. Excessive leaning will wear out
the paddler faster as he/she is fighting gravity's pull and slouching will make it difficult
to use strength in the shoulders effectively.

2. Power Phase
A strong stroke is what will actually move the boat
forward. In this phase, the bottom hand should be pulling
while the top arm is pressing down slightly forward. The
torso rotates, thus, the paddle side shoulder forwards as
the paddle enters the water. Simultaneously, the blade is
planted in the water up to the blade or shaft intersection.
The blade should be completely immersed at right angles
to the direction of travel (see Figure 8.5).
Figure 8.5. Squaring the Blade
This is what they call "squaring the blade." If the angle is wrong, the blade will slide
sideways. Remember, the paddler is moving the boat and not the water. Think as if the blade is
being fixed in the water and the paddler pulls the boat past it. While doing this, the blade should be
kept close to the boat, where the inside edge of the blade is still touching the side of the canoe. The
stroke ends when the torso, rotation brings the paddle back to the hip. From the catch phase to the
power phase stroke, the toes, leg, hip, torso, and shoulder all work smoothly together and in
coordination.
3. Exit and Recovery

The stroke is finished when body rotation is complete. At exit, the blade moves out of the
water to the side. The top hand is still high, and the bottom elbow is bent to lift the blade.
Take the blade forward for the next stroke. The blade should be kept close to the water to avoid
catching the wind.
In Kayaking
In kayaking, the torso and legs will do most of the work. The shoulder and arms will be used
to transfer power. Just like in canoeing, one paddles by rotating the torso while keeping the arms
straight.
To start paddling, make sure that the front part
or power face of the blade is facing front. Place the
blade in the water, close to the feet and to the kayak's
waterline. The lower arm should be almost straight.
The upper arm should be slightly bent, such that the
upper wrist comes a bit closer paddler’s eye. Press the
stroke-side foot firmly against the footpeg. Sink the
blade into the water. Using the muscles of the torso,
get more power at the beginning of the stroke where
the paddle has just entered the water. Then, lessen
power at the end.
Keep the upper arm relaxed and hold the paddle loosely so muscles can rest. Keep the upper
hand at about an eye level and allow it to move across the body and to keep the paddle vertical.
After the stroke, move the blade out of the water and prepare for the next stoke.

What are the levels of difficulty in sea kayaking and whitewater kayaking or canoeing?
For people who are more adventurous, sea kayaking or canoeing and the whitewater rapids
will certainly give challenge.
In the open sea, the waves will bring different experiences to the kayakers. The kayaker will
try to break the waves and/or face the rolling of waves. In sea kayaking, difficulty is measured
according to wind, waves, current, tide rips, length of open-water crossing, and shoreline
conditions. Taken from the book Sea Kayak (Harbord, 2004), the following describes the levels of
difficulty in sea kayaking:
Level Wind Sea State and Length of Open

(knot = one nautical Waves Water Crossing
mile (1.852 kms)/
hour)
Novice Conditions Calm wind Calm to rippled Travel along shore
(Minimal Risk) (less than 8 knots) with many easy
landing areas
Beginner Conditions Light winds (0-11 Calm to light chop Short open crossing
(Low Risk) knots) less than 1.5 nautical
miles (nmi); many
easy landing areas
Intermediate Moderate winds Moderate with wind Open water crossings
Conditions (Moderate (12—19 knots) waves near 0.5 less than 5 nmi;
Risk) meters intermittent landing
areas
Advance Conditions Strong winds (near Rough sea state, Open water crossings
(Considerable Risk) 20 knots) wind waves near 1 greater than 5 nmi
meter, and tide rips with infrequent
greater than 3 knots landing areas and
some with difficult
landing sites
The river rapids have a different scale of difficulty. The rivers are rated according to the
technical difficulty and the skill level required to traverse the river. The International Scale of River
Difficulty is an American system used to rate the difficulty of a stretch of river or a single rapid.
The International scale as described in the Safety Code of American Whitewater (American
Whitewater, 2005) is as follows:
CLASSIFICATION DESCRIPTION
Class I Rapids: ✓ Moderate to fast-moving water
Easy ✓ Waves and riffles are small
✓ Passages clear or few but obvious obstructions
✓ Little maneuvering is needed
✓ Minimal risk to swimmers
✓ Rescue is easy

Class Il Rapids: ✓ Easy rapids
Novice ✓ Wide channels with some obstacles but are easily missed
✓ Medium-sized waves
✓ Sometimes maneuvering may be required
✓ Rarely swimmers are injured
✓ Rescue is easy
Class Ill: ✓ Moderate rapids, strong current
✓ Waves are bigger and may swamp an open canoe, but it
Intermediate
comes irregularly
✓ Obstacles require complex maneuvers
✓ Narrow passages are generally straightforward
✓ Scouting is recommended
✓ Self-rescue is still manageable, but group help may be needed
✓ Big splashes
Class IV: Advanced ✓ Long, powerful, and strong rapids requiring accurate
handling of boat
✓ Passages are constricted by obstacles
✓ Precise maneuvering skills
✓ Scouting is necessary
✓ Moderate to high risk of injury to swimmers
✓ Self-rescue is difficult
✓ Group assistance is necessary but must possess rescue skills
✓ Eskimo roll is recommended
Class V: Expert ✓ Long, obstructed, and very violent rapids
✓ Massive waves often following one after the other
✓ Big drop, extremely congested channels
✓ Requires high level of maneuvering skills
✓ Scouting is mandatory but difficult
✓ Dangerous for swimming and difficult for rescue
Class VI: Extreme ✓ Almost never been attempted
✓ Extremely difficult, unpredictable, and definitely a life hazard
and Exploratory
✓ Rescue may be close to impossible
Rapids
In the Philippines, Cagayan de Oro River has an overall classification of Class Ill, with Class
IV rapids in some parts. Chico River located in the province of Kalinga has Class Ill, IV, and V
rapids.
What is 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
What are the important things that we should always remember to be safe in kayaking
or canoeing?
ACTIVITY
DEEPEN
SCUBA DIVING
Then we say underwater world, reactions can be one or the other. What does this mean? One
can react with much excitement or with great hesitation due to fear of the unknown. Which one are
you? Whether one is excited or not, most will still feel mystified with the life and other things found
underwater. Relics of the famous Titanic ship, species of marine life; and the beauty of corals,
caves, and even sunken cities were and are being discovered underwater. Underwater diving is done
either through "breath-holding" diving (free diving) or through scuba diving (with breathing
apparatus).

The development of scuba diving became possible because of people's interest and curiosity
in deep water, which motivated inventors to create safer means of going to greater depths.
Scuba diving will require certain certification or c-card for one to be allowed to dive or even
to rent the scuba equipment. In order to do so, one must take a course with a recognized diving
organization, after which the c-card may be issued. The discussion on this lesson therefore will be
about providing basic information on scuba diving, few basic scuba diving skills, and safety
measures. This will give you an advance knowledge in case you decide to get into a scuba diving
course.
What is scuba diving?
Scuba is an acronym for Self-Contained Underwater Breathing Apparatus or SCUBA. Scuba

diving is a diving method where a diver uses a regulator as the breathing apparatus and a tank with
compressed air which enables the diver to breathe normally underwater. With this equipment, a
diver can explore the waters for a longer period of time and at greater depths.
Modern-day divers are fortunate to have better means of going deeper and staying longer
underwater. The beginnings of diving can be traced from using the hollow reeds as a way of staying
longer underwater. From the simple reed, more effective ways of breathing underwater were
invented. The following timeline outlines the evolution of scuba diving (US Navy Diving
Manual,1993).
1300s A simple cauldron in the shape of a bell was used where the idea was to trap the air
inside the container where the diver swims out until he or she runs out of breath then
returns to the bell to replenish air.
1690 Edmund Halley developed an improved diving bell. The
diving bell with trapped air was brought down with two
people inside. The diver/explorer outside the diving bell
also use a smaller version of the diving bell on his/her head
where a tube is connected from his/her diving bell to the
bigger diving bell to get some air. The air inside the bigger
diving bell is in turn replenished from a barrel (with tube
connected to the diving bell) which is brought down from
the top. This barrel is retrieved also by the diver and tugged
over the bell.
1715 Englishman John Lethbridge built the "diving engine,"
which was an underwater oak cylinder supplied with
compressed air from the surface.
1823 Charles Anthony Deane invented the "smoke helmet" originally for firefighters. The
helmet fits over a man's head with an attached hose for supply of air which comes from
the surface.

1825 William James invented the first workable, full-time SCUBA. It had a cylindrical belt
around the diver's trunk that served as an air reservoir at 450 psi.
1837 German-born inventor Augustus Siebe innovated a closed diving suit to complete the
diving helmet of Deane. The suit was connected to an air pump on the surface and
became the first standard diving dress.
1843 The first diving school was established by the Royal Navy.
1866 Frenchmen Benoit Rouquayrol and Auguste Denayrouze patented the "Aerophore,"
where the diver carries a steel tank of compressed air and is connected through a valve
which goes to the mouthpiece. The tank also has a hose where fresh air is pumped from
the surface. This became the forerunner of the modern-day scuba gadget.
1876 Henry A. Fleuss, an English merchant seaman, developed the first self-contained
diving gear that used compressed oxygen and not compressed air. In his prototype of
closed-circuit scuba, carbon dioxide was absorbed by a rope soaked in sodium
hydroxide so that the exhaled air can be recycled or re-breathed.
1943 Jacques Cousteau and Emile Gagnan redesigned a car regulator which provided
compressed air to divers in the slightest breath and later on called as the aqualung. This
design has changed the landscape of diving and remains to be what we know as the
SCUBA of modern day.
Scuba diving can be for varied purposes. It can be for recreation where one undertakes it for
sheer enjoyment of experiencing marine life while observing fish and other marine animals, taking
photos and videos. Scuba diving may also be used for technical purposes such as cave diving and
advanced wreck diving. It may also 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. Another purpose of scuba diving is those 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.
Who can scuba dive?
Almost anyone can scuba dive. However, health and age are among the basic considerations.
Age
A child as young as eight years old can start learning in shallow waters. A ten-year-old
child can be qualified to train and be certified as a Junior Open Water Diver, while a fifteen-year-
old or older can apply for an Open Water Diver's certificate (About Sports, 2016).
Health
It is important for a diver to be physically fit to be able to cope with strenuous physical
task which may happen at an unexpected time such as maneuvering through strong current to reach
a dive site. They may also need to do a long surface swim at the end of a dive. All students entering
a diving class will be asked to answer a medical questionnaire which examines their medical
history. One does not need to have an examination from the doctor, however, the instructor might

need a doctor's clearance for certain medical conditions found in his/her medical history, such as
heart and lung diseases, fainting spells, vomiting, asthma, diabetes, etc.
Temporary restrictions are also given to those with colds, flu, injured, or are pregnant. The
swelling or blockage in the eustachian tubes or sinuses for those with colds or flu may prevent
adequate equalization of air spaces with water pressure making it risky for the diver.
Disabilities
Disabilities do not hinder anyone from scuba diving. Many of the instructors can provide
training which is designed for physically challenged divers. Further, there are diving groups who
aim to promote diving among physically challenged individuals.
Swimming Skill
For enrolling in a one-day experience course, the basic requirement is being comfortable in
the water even to the deep end of the swimming pool. However, if one is earning a scuba
certification from diving trainers such as PADI, he/she has to pass the watermanship assessment
for scuba diving which will require some basic skills in swimming. Some may require to tread on
water for 10 minutes, swim 200 meters, and snorkel for 300 meters without stopping. In this case,
one does not need to be at a competitive level of swimming but at least can manage with the basic
skills in swimming.
What are the basic scuba diving equipment?
The diving equipment is what makes scuba diving different. It is what the divers use and carry
that allows them to be underwater for a longer time. The following are the essential needs of every
diver (Davis, 2007) and for discussion refer to Figure 8.6:
1. Dive Mask creates the air pocket to have a clearer view of the underwater life.
2. Snorkel is a breathing tube allowing you to inhale and exhale through your mouth when
swimming face down on water surface.
3. Regulator lets you breathe underwater. It connects to your tank and delivers air to your
mouth when you inhale.
4. BCD or Buoyancy Control Device helps control the position in the water column. If air is
added in an internal bladder, then one rises toward the surface. By removing air from it,
one sinks.
5. Regulator delivers the steady supply of air from the cylinder with the right pressure.
6. Octopus is the backup regulator. It usually has a longer hose and a bright Figure 8.6. Basic
Scuba Equipment yellow body so it is easy to find and can be used by others in an
emergency.
7. Weight Belt is used to counteract buoyancy.
8. SPG or Submersible Pressure Gauge shows how much of the air is left.
9. Scuba Tank contains the pressurized air which allows one to breathe and to stay longer
underwater.
10. Fins provide the propulsion that makes it possible to swim with lesser effort.

11. Scuba or Wet Suit provides protection from the coldness of the water and from other
elements.
Other Accessories
1. Dive Computer monitors the diver's depth, time of being underwater, and the remaining
time for one to be safely down in the water.
2. Dive Lights provides the needed light as it can be dark underwater.
3. Dive Knife is used for cutting ropes, lines, and monofilament.
4. Dive Case is used for protecting the gears while travelling.
What are the skills needed in scuba diving?
There are different skills and procedures employed from pre-diving, descending, swimming
deep under, and surfacing back.
Pre- Dive
Diving is really a new adventure as one seems to enter an entirely new world, with species
that can only be find in water. But this becomes a nightmare if certain safety procedures are not
followed. The pre-dive entails procedures that divers adhere to. There is the detailed safety check
of equipment and readiness on the diver as well. The procedures are standardized and observing it
step-by-step is a must.

Pre- Dive Safety Check
A pre-dive safety check must be done before going to the water. This is performed once a
diver is wearing his/her gear and is done with a dive buddy. This is a last-minute review done on
the boat just before one enters the water. This is to ensure that all gears are properly functioning.
The pre-drive safety check is done with the dive buddy. Each one checks each other's gear and at
the same time gets familiarized with his/her dive buddy's gear. This way, each one knows how each
can assist one another in an emergency underwater.
The five steps of the pre-dive safety check (Gibb, n.d.) are as follows:
1. Check the buoyancy compensator making sure that the inflator and deflator buttons work and
that the pull strings are unencumbered.
2. Check the Weights
✓ Quick-release system for the weights should be visible and unencumbered
✓ Weight belt should be oriented as a right-hand release
✓ Free the end of the visible belt and it must be cleared of other gear so that it can fall away
easily when opened
✓ If using integrated weight system, weight pockets should be inserted securely into the
BCD.
✓ Both divers should know how to release weights in an emergency.
3. Check the Releases
✓ Check the BCD's clips making sure that they are secured and that the straps are tightened.
✓ Tank band connecting the BCD to the scuba tank should be snapped closed. It should be
tight enough such that the tank will not slide once they enter the water.
4. Check the Air Regulator
✓ Regulator is functioning well.
✓ Check tank valve by breathing from your buddy's tank valve regulator several times,
while your buddy watches the pressure gauge needle. As long as the pressure gauge
needle does not drop significantly, then the tank valve is open.
✓ Scuba tanks are full (close to 3000 psi or 200 bar).
✓ Confirm that the regulator breathes comfortably and easily.
✓ Explain to buddy where the alternate air source is located and test it by breathing a few
times.
5. Final Okay
✓ Check to see if all the gears are in their proper places.
After all the equipment have been checked, the diver should also be prepared before going
underwater. This is done through the five-point descent. The procedure is as follows:
Signal (thumbs down) to descend and wait for acknowledgment from buddy.
1. Orient to some surface object for reference. The most exact way for a diver to orient
himself is by using a compass.
2. Remove the snorkel and replace it with the regulator mouthpiece.
3. Time-check: the timing device must be set. If using a diver's watch, then set the watch
bezel or record start of dive. If a computer is used, divers should make sure that the
computer is turned on and ready to record.
4. Deflate the BCD just enough so that one slowly begins to sink and exhale to help self in
descending. Equalize the ears (pinch-blow nose technique). This will help in the
subsequent equalization. Keep BCD inflator at hand in order to add air to BCD as you
descend.
5. Feet first in descent or at least the head is above the feet to remain oriented.

Descending
Descending to water should be done in a slow and controlled way; this is what they call the
controlled descent. It is using the lungs to descend and the BCD for making oneself neutrally
buoyant. Why is this important? It serves as preventive measure to stay safe. Specifically, it is for
the following reasons:
1. If ear equalization problem arises and cannot stop descent, there is the risk of an ear barotrauma
or an injury in the ears.
2. A diver must be able to descend slowly so as not to land on the bottom. We have to remember
that a gentle fin kick can injure corals or other aquatic life, destroy some delicate historical
information on a shipwreck, or can stir up sediment that will cause visibility reduction.
3. A diver should be able to stay close with his buddy during descent. A diver who goes ahead of
his/her buddy will not be able to assist a buddy who is making a slower descent.
4. Slower descent makes the dive more enjoyable and not stressful.
The following steps will ensure a completed descent:

Step 1: Understand the Use of the Buoyancy Compensator Device (BCD)
The BCD is used for buoyancy control, not a means for one to ascend or descend;
otherwise, it will further lead to loss of buoyancy control. Adjust the BCD to achieve neutral
buoyancy. Deflate BCD to compensate excessively positive buoyancy and inflate to compensate
excessively negative buoyancy. Positive buoyancy is when the person moves up while negative
buoyancy is when the person moves down. Neutral buoyancy is achieved when the person does not
go up or down.
Step 2: DO NOT deflate All the Air from the BCD to Begin the Descent
To control descent, establish first neutral buoyancy at the surface. This is done by deflating
the BCD little by little until one float at the mask-level (with lungs full of air) and sink a little when
one breathes out. Do not deflate the BCD hastily as this will make one plunge downward like an
anchor. With practice, one will learn to deflate the BCD exactly to a point in one shot.
Step 3: Exhale Fully to Begin Your Descent

Fully exhale to begin descent. This will take practice. Exhale all the air out of the lungs
slowly and then hold the air out of the lungs for a few seconds. The exhaling should take around
10 seconds. Expect to slowly sink near the end of the ten seconds. If one finds himself back at the
surface, then deflate the BCD a little more and do the process again.
Step 4: Re-Establish Neutral Buoyancy

Allow oneself to descend downward until one feels he/she no longer control buoyancy with
lungs. It means that even when inhaling, he/she still continues to sink, indicating that he/she is no
longer neutrally buoyant. Remember, the goal is neutral buoyancy. Thus, when one continues to
sink, inflate BCD just a little or inhale to rise slightly. Take some time to find this point of neutral
buoyancy.
Step 5: Regroup
After a few feet of descent, re-establish neutral buoyancy. Then, check ears and properly
equalize. Check depth gauge and orient oneself if one is approaching or has reached the intended
depth. Also, check the dive buddy.

Step 6: Reaching the Destination
Descend by exhaling once again until one has reached the intended depth.
Ascending
When one is ready to end a dive, do the following:

1. Signal buddy and begin the ascent together.
2. Begin ascent while there is still sufficient air remaining in the tank. (Never wait until air
supply is exhausted.)
3. Go slowly. Check watch and depth gauge or dive computer and ascend with the rate of
30 feet per minute rate, although US Navy Dive Tables allow a maximum ascent of 20
feet or 18 meters per minute.
4. Breathe continuously when ascending; do not hold breath.
5. Make a safety stop when one reaches 15 feet for 3 to 5 minutes. A safety stop allows
time to eliminate nitrogen from the body, thus decreasing the risk of decompression
sickness.
6. Extend one hand over head, look up at the surface and slowly rotate 360 degrees as one
ascends.
7. Drift slowly to the surface. When on surface, inflate BCD and make the signal. Re-enter
the boat.
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 mastered. The following are the common dive signal as released by Recreational Scuba
Training Council, Inc. (RSTC) in 2005:
"Stop" "l am going up." "l am going down." "Which direction?"

"End of dive" (descend)
(ascend)
These are all “are you okay?” and “okay” signal

The "okay" signal isa Okay signal when Okay signal when on Okay signal when
"demand-response" wearing gloves. the surface at a on surface and one
signal, meaning that if distance. hand is occupied.
one diver asks another
diver if he is okay, he
must respond with
either an "okay" signal
or the communication
that something is wrong.
"Something is "Distress" or "help “Turn around” “Hold hands”

wrong."
“Out of air” “Get with your “Who will lead, who “Level off at this
buddy” will follow” depth”
“Take it easy, slow “Danger” “I am cold” “You see me”

down”
“Boat” “I cannot clear my “I have cramps” “I am stuck”

ear”

Where can one enroll to earn a diving certificate?
The more popular diving institutes are the Professional Association of Diving Institute
(PADI) and Scuba School International (SSI). Most scuba sites or resorts in the Philippines have
an SSI or PADI Center with instructors who can give the basic training while at the resort. Other
centers are also located within the city. This can easily be searched through their websites.
After the diving course and having passed the test, a diving certificate or C-card will be given.
It is a certificate which recognizes your training skill level certified by a recognized diving training
school. This certification is usually required when booking a dive trip, renting scuba equipment, or
even filling diving cylinders.
What is the health related-benefits of diving?
Diving on a regular basis improves and maintains the 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.
What are the safety reminders in scuba diving?
The Divers Alert Network or DAN (n.d) described important reminders especially for new
divers. They are summarized as follows:
Before Diving
✓ Make sure you are fit to dive.
✓ Always listen to instructor or dive guide.
✓ Plan your dive depth, time, and safety stop with your buddy.
✓ Choose dives that match your skills.
✓ Check equipment thoroughly
During the Dive

✓ Breathe normally all the time—never hold your breath
✓ Equalize your ears frequently as you descend.
✓ Stay aware where your guide and buddy are located.
✓ Keep an eye on your air gauge.
✓ Dive within the limits of your dive computer and no deeper than 40 meters.
✓ Do not overexert yourself.
✓ Do not touch anything.
✓ Always ascend slowly from every dive.
✓ Listen to inner voice. If you feel you have exceeded your comfort level, then abort
dive.
✓ When finishing descent, establish neutral buoyancy, ensure that ears are ok, check
your air and depth, tighten your weight belt if necessary, and communicate with
your buddy that you are ok.

After Dive
✓ Stow all gear away on the boat.
✓ Debrief with guide and buddy and discuss what you can improve on the next dive.
✓ If you feel something strange, let others know.
✓ Do not fly until at least 18—24 hours. Flying is a pressurized environment and can
cause decompression sickness if nitrogen has not dissipated from body.
ASSESSMENT
TRANSFER
LET’S DO THIS
Activity 1: 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?
Activity 2: 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 classmates and
teacher that the place you have picked out is indeed a snorkeling spot for them to go to. Be creative
with your ad and in your presentation. You can cut or print the pictures of your chosen snorkeling
spots then write something to promote that place, you can also do a recorded video presentation.
Your output will be graded according to the rubrics below:
EXCELLENT - 4 GOOD - 3 SATISFACTORY - 2 NEEDS

IMPROVEMENT - 1
Originality The project shows The project shows The work is an The work is a minimal
significant some evidence of extensive collection collection or rehash of
evidence of originality and and rehash of other other people's ideas,
originality and inventiveness. people's ideas, products, and images.
inventiveness. The products, and images. There is no evidence of
majority of the There is little evidence new thought.
content and many of new thought or
of the ideas are inventiveness.
fresh, original, and
inventive.
Writing The writing is The writing is The writing is mostly The writing is illegible
legible, clear, and legible and clear legible and clear with and/or unclear. The
grammatically with few some grammatical writing is unenticing or
correct. The grammatical errors. errors. The writing is full or grammatical
writing entices the The writing entices somewhat enticing. errors.
consumer. the consumer.
Presentation The advertisement The advertisement is The advertising is The advertisement is
Format is an aesthetically aesthetically pleasing and is a unoriginal and is not an
pleasing, creative, pleasing/creative/or satisfactory example of example of the chosen
and original original and a good the chosen format. format.

example of the example of the
chosen format. chosen format.
Advertising The advertisement The advertisement is The advertisement uses The chosen advertising
Technique uses the chosen a good example of the advertising technique is not followed
advertising the use of the technique or no advertising
technique advertising satisfactorily, but not technique exists.
creatively and well. technique. creatively.
Activity 3: Difference Between Kayak and Canoe

Compare the two floating crafts: kayak and canoe. Think back of the unique features of each
one and the similarities as well. You also need to think of at least four categories to compare them.
Two for differences and two for similarities. Use the Venn diagram to write your answers.
CANOE KAYAK
Category 1: ___________________ ___________________
Category 2: ___________________ ____________________
Category 3: ____________________ ____________________
Category 4: ___________________ ___________________
Activity 4: Scuba Diving Adventure
Let us pretend that today you are going to scuba dive. It is an activity that you and your
friends have long been planning. Write a short story or video presentation of what it might be like
to scuba dive. How was it like wearing the scuba gear? How did you feel before the dive or while
you were descending? What marine animals did you see? What colors were they? Was there a
problem along the way? Daydream and run your imagination. Let your creativity run.
Activity 5: Diving Spots in the Philippines
We have the top diving spots in the world. Research at least five diving spots in the
Philippines. You can even ask friends who have experienced diving. Get the following
information:
a. Location
b. Diving centers present in the area
c. Marine species that can be seen in a particular diving spot

After going to several diving spots, given a chance, which among the five places that you
researched would you want to go to? Why? Compile your output and write your answer on a
separate sheet of paper.
LESSON 3: MOUNTAINEERING ACTIVITIES
➢ Overview
After exploring the richness of our bodies of waters, this chapter now explores the greener
parts of the country—the tropical forest, hills, and mountains. The mountains found in the
Philippines have so much to offer in terms of outdoor activity, not to mention the tropical forest
that covers them with rich variety of flora and fauna, which anyone who wants to connect with
nature would not fail to appreciate. Do not forget the water forms hidden within the mountains and
the scenic beauty that no other place can duplicate. With all of these considered, it is not a wonder
why in recent years, mountain climbing has been gaining popularity in our country. Group trekking
has been visibly promoted in the Internet. The number of mountaineering groups or clubs has even
increased. In fact, the directory of mountaineering clubs in Pinoy Mountaineer's website has
numerous hiking clubs in their list (Lasco, 2009). These include school-based organizations and
groups from Luzon, Visayas, and Mindanao.
DISCUSSION
EXPLORE
Did you know?

Romeo Roberto "Romi" Garduce was the first Filipino to climb the Seven Summits
of the world. He has conquered Mt. Aconcagua of Argentina, South America in January
2005; Mt. Everest of Nepal, Asia in May 2006; Mt. Elbrus of Russia, Europe in August
2007; Mt. McKinley or Denali Peak of Alaska, United States in North America in June
2008; Australia's Mt. Kosciuszko in December 2008; Indonesia's Mt. Carstens Pyramid
(Australasia region) in July 2011; and Vinson Massif of Antarctica in 2012.
Source: http://sports.inquirer.net/31047/romi-garduce-completes-%e2%80%98seven
summits%e2%80%99climb#ixzz3fV2V60ir accessed May 5, 2015
Britannica defines mountaineering or mountain climbing as a "sport in attaining or attempting

to attain high points in mountainous regions, mainly for the pleasure of the climb." In the European
context, mountaineering is often referred to as alpinism which means climbing with difficulty such
as climbing the alps. It is a more challenging form of hiking where one has to use technical
equipment to reach higher altitudes. Enthusiasts see this as a sport, a profession, or a recreation as
it challenges one's determination, capacity, and skills. There are three basic forms of climbing,

depending on the track condition: rock climbing, where it involves slopes and avalanches; snow
and ice climbing; and the mixed climbing, which is a combination of rocky and ice routes.
Contextualizing it to our country, we do not have mountains similar to the Swiss Alps as we
are in the tropics. However, our terrain is formed and shaped by numerous mountains and hills
which by no means feat to climb. Climbing mountains encompasses a wide range of outdoor skills
and some of these skills will be the focus of discussion in this unit. Particularly, we will be exploring
basic skills in hiking, trekking, camping, and orienteering. Just like in the previous unit, not only
will we be learning the skills, but we will discover more of our country's richness in natural
resources.
HIKING AND TREKKING
The Seven Summits are more than just conquering Mt. Everest, the highest point in the
world. It is climbing and reaching the highest peaks of each continent in the world. Mr. Romeo
"Romi “Garduce is the first Filipino who was able to accomplish that. He scaled the nature's
Goliaths, surviving the most extreme and challenging weather and environment conditions.
Mountains are usually described by its height or its peak. To a mountaineer, it goes beyond
the height of the mountain as climbs are also rated or graded that describe the challenges and
difficulties in ascending a mountain. The Yosemite Decimal System (YDS) describes mountain
terrains according to the techniques and physical difficulties encountered during the climb. 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." See trail class and
description in Table 9.1.
In the Philippines, Pinoy Mountaineer website (Lasco, Table 9.1. Trail Class International 2007)
gives a very good guide in describing and classifying Classification Scale not only the mountains
but also the outdoor hiking destinations in our country. Their descriptions include the difficulty
scale of the mountains, length of hike, extreme environment, the number of hours relative to reach
the destination, and the kind of trail the hiker will experience or the trail class. Difficulty scales are
rated from 1—9, with 9 being the most difficult to trek such as Mt. Halcon.

In mountaineering, we often hear the word Classification Scale
hiking and trekking. We associate these terms with 1 – Walking (easy stroll)
walking and backpacks. Most often, the terms are used 2 – Hiking along a path or rugged
interchangeably. In stricter sense, the difference in the terrain
two lies in the intensity of the activity. Hiking is done 3 – Scrambling (using hands for
on man-made road or well-made trails and basically balance)
4 – Climbing easy cliffs but with
shorter in distance, which sometimes only takes a day
enough drop off- beginners should be
or two to cover. Trekking, on the other hand, becomes roped
more rigorous such that it is done over a variety of 5 – Using free hands as climbing
terrain and takes a longer time to hike and thus, entails method
more days and nights in the outdoors. In other 6 – Very difficult and need to use
countries, backpacking, trampling or bushwalking are artificial method
terms used for treks. Locally, the term “organized
climb” is a term that may also mean trekking.
How did mountaineering begin as an activity?
In the 18th century, natural philosophers begin trips to the Alps of Europe for their scientific
observations. The area around Chamonix, France was a frequented place by those who would want
to observe the great glaciers on Mont Blanc, the highest peak in the Alps. It was during these visits
when a young Genevese scientist, Horace-Benedict de Saussure, saw Mont Blanc. He was
challenged by its height and that brought his determination that one day he will reach the peak of
that mountain. He even offered prize money for whoever will be able to reach its summit. It was
only 25 years later, in 1786 that the prize money was claimed by a Chamonix doctor, Michel
Gabriel Paccard and his porter, Jacques Balmat. A year later, de Saussure himself was able to
conquer the summit of Mont Blanc. This led to the start of mountaineering as a contemporary sport
or activity. After 1850, groups of British, Swiss, and Italian climbers scaled the high peaks of
Switzerland. Soon after, climbers began to search for newer and more challenging mountains to
climb. Mountaineering was then being distinguished as a sport as more and more climbers were
conquering peaks throughout Europe.
In the Philippines, the first two attempts to reach the highest peak, Mt. APO, was recorded
in 1852 by Jose Oyanguren and in 1870 by Seöor Real. However, both failed to reach the peak
(Henares, 2007). It was in October 10, 1880 that a successful expedition led by Don Joaquin Rajal
was recorded. It was said that prior to his expedition, he had to get the permission of the Datu
Manig, the Bagobo chieftain. However, the datu did not give his consent immediately. Instead, he
demanded that a human sacrifice be made first to offer to the god Mandarangan. Later on, the datu
waived his demand and allowed Don Joaquin. Since then, numerous expeditions followed.

How do I prepare for a hike or trek?
The demands for preparations of a hike or a trek depend on the intensity of your climb. Preparing
for a hike on an easy trail, which only entails a day or less, will have different preparation from that
of long treks or organized climbs.
Physical Conditioning
Preparation for a long trek may be more intensive as it will need to prepare the body for the:
physical demands of the activity. Weeks 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. Exercises should
include aerobic activities that will strengthen the lungs and heart, and muscle strengthening and
endurance training which will specifically help the legs for the long walk and the back for carrying
your backpack.
Nutrition is also important in the preparation. Trekking can be pretty intensive; thus, the body
will be needing enough fuel to meet the demands of the activity. Fueling the body means increasing
the amount of glycogen or stored glucose in the muscle. Although the body gets glucose from most
food groups, it converts carbohydrates to glucose more easily. "Carbo-loading," as we often hear
from athletes, means boosting energy or increasing amount of glycogen in the body to help one
get going longer before "hitting the wall"—when the carbohydrates reserves are depleted such that
a person cannot reach the desired highest level of performance anymore. Different athletes have
different ways of carbo-loading. One way is tapering off the work-out days before the activity,
allowing the muscles to be fueled by carbohydrates rather than expending it all to the work-out
while increasing carbohydrates intake.
It is also very important to seek clearance first from your doctor in case you have some medical
conditions to consider.
The recommended ascent rate (15% gradient) of mountaineers to reach the summit is
approximately 300 meters per hour (Burtscher et al., 2015). At this rate, the recommended
aerobic capacity of a mountaineer is at least 35 ml/kg/min. To put this in perspective, this is
the same aerobic capacity that you have if you can finish 1 mile in less than 12 minutes.
Challenge yourself and check if you can finish one mile in under 12 minutes.
Source: Burtscher, M., Gatterer, H., & Kleinsasser, A. (2015), "Cardiorespiratory Fitness of High Altitude
Mountaineers: The Underestimated Prerequisite." High Altitude Medicine & Biology. 16(2),

Trip Planning
Planning is basic to any activity. Most activities end up unsuccessful and even disastrous due
to poor planning or, worst, no planning at all.
If it will be an organized climb, then most definitely, planning will be done with the group.
As a participant in the group, your task is always to get to know the facts about the mountain, learn
the itineraries and other rules and procedures.
If the trip will entail just a day and you are 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 group creates more impact on the mountain. Checking the
weather condition, terrains, trails, and requirements, if any, should be taken into consideration when
planning.
Talking to people who have experienced the activity would also be helpful, as they can share useful
knowledge and advice. Plan your itinerary and make sure to leave it to someone, so he/she can
check on you on your expected return.
What are the hiking essentials?
The following items are the basic "must-have" equipment in hiking or trekking. design is also
important as this will greatly affect one's comfort in hiking and trekking.
Backpack
Backpack is very important during a hike, since everything Distributing Pack Weight that one
will be needing is carried in this pack. For a day's hike, a small pack is just fine as there are just a
few things needed for it. Trekking on one hand is a different story, as this is like carrying "your
home on your back." Food, clothing, shelter, cooking gears, and other essentials will all be placed
in one pack.

Backpacks have frames designed to give the
wearer more support, protection and better
weight distribution. The framed packs have
evolved over time with more innovative
designs and materials. Backpacks may have an
internal or external frame. The frame may
come rigid or flexible. To distinguish them,
the rigid frames are stronger but places a
greater load on the packer when a change of
direction is made during the hike, which is
what flexible frames do. Internal-frame
backpacks are body-hugging designed to keep
hiker stable on uneven, off-trail terrain.
However, the external-frame pack may still be
a better choice in carrying a heavy, irregular
load. External frame packs also offer good
ventilation.
Because backpacks are very essential in hiking, they should be chosen with care. Backpack,
like clothes should have proper fit. How do you determine if it is the right fit? The right fit is one
that offers a size appropriate to the torso length, not the overall height, and must comfortably snug
grip on the hips. Other packs may have an adjustable suspension, which can be modified to fit
one's torso. However, the adjustable harness adds a little weight to the pack.
Most of the weight of the backpack should be supported by the hips that is why the waist
belts are one of the important features that one must pay attention to. The waist belt keeps the frame
close to the body just above the pelvis, so as to take the load off the shoulder. There are also women
specified backpacks that conform to the female frame.
Be careful not to overload pack. Experienced trekkers may be able to carry more weight, but
beginners should start with less weight. A loaded backpack should not exceed 25%—30% of the
ideal body weight. Organizing things makes a difference in the load while hiking.
Backpack Story
Who thought of putting aluminum frames on hiking backpacks? In the 50s right after the
war, the most available backpacks were the Urucksack" which had a wooden U-shaped frame
making it heavy to carry on the shoulder most especially for longer hikes. It was during this time
(1951) that Dick Kelty, an avid hiker, observed his friend who placed a wooden support of his
rucksack into the pocket of his pants. He thought that this made sense as a great weight of the pack
was transferred to his hips, which made him stand straight and moved with more comfort. As soon
as Dick Kelty reached home, he made backpack in his kitchen with nylon, lightweight aluminum
tubing, and added pads on the shoulder straps and also placed waist straps to transfer the weight to
the hips. Friends began asking to make backpacks for them as well and later on Kelty produced
them commercially.
Source: http://www.telegraph.cö.uk/news/obituaries/1452326/Dick-Kelty.html accessed July 10, 2015

Footwear
Trekking requires long walks and the shoes are the most important equipment at this point.
With the wrong footwear, trekking experience will surely be a disaster, going home with blisters
and bruises. A good fit is the number one requirement in choosing a footwear. The market is flooded
with so many choices when it comes to footwear. However, the basis of decision will rely on where
one will be using them. For the next discussion, our choice categories will be limited to hiking
shoes, hiking boots, or backpacking boots.
A. Hiking Shoes
These shoes are lighter compared to boots and more flexible but offer less support. They
are best for well-defined trails and shorter hikes where one carries relatively lighter load. For
seasoned hikers, carrying some Weight goes farther even on rugged trails when wearing these
shoes. They have already built considerable strength in their feet which means they will not rely
heavily on the shoes for added support.
Aside from their intended use, another. important factor to consider -in choosing the
footwear is the weather condition. If they will be used primarily during the summer or during dry,
warm weather, a lightweight shoe with a lot of mesh in the upper part will be the most appropriate,
as it will allow the foot to breathe. However, if one anticipates a damp and cold weather, then one
must consider a waterproof hiking shoe. These will be a little heavier and will have less
breathability, but they will keep your feet warm and dry.
B. Hiking Boots
Hiking boots give more support and have more protective features than the hiking shoes
because they have higher cut with slightly stiffer materials. The trade-off though is the weight—
these are heavier than hiking shoes.
If heading for a longer and rougher terrain and will entail carrying a moderately heavy load,
then hiking boots are more preferred. This will also suit a beginner or occasional hiker who needs
more support for less-developed muscles, or one who is prone to rolled ankles or tweaked knees',
There is also a hiking boots with underfoot protection which will help prevent feet from bruising.
The higher proportion boots in this category are also waterproof; thus, they are a good option on
multiday trips with varying weather conditions.
C. Backpacking Boots
For longer treks carrying heavy loads, then the backpacking boots are more advisable. These
shoes are tough and can cope with all kinds of terrain and weather conditions. They are taller and
stiffer and have thicker outsoles with an all-around protection. The downside of these shoes is that
they are heavier compared to most hiking shoes and many hiking boots.

Trekking Poles
Trekking poles have a maximum length 135 cm (54 inches). They are often made into two or
three sections and can be retracted or extended as necessary. When fully retracted, it may be
attached to the backpack.
The poles are essential aide for those with knee problems. However, they are also used by
some to provide lateral stability on steep slopes and aid when climbing rocks or boulders. They
also become a tool in checking the depth of mud or water. Some trekking poles may also have a
dual function as a tent pole.
The use of trekking pole is debatable among trekkers. Some see it as an essential aid to
trekking. Others say the pole prevents the hands from doing other important things that the hands
should be doing while trekking such as opening the map, reading a compass, grabbing on to a rock,
taking a photo, and other things.
What are the nutritional considerations for hiking?
On top of the list of things, we need to plan for is the fuel for the body—food. The body's
need for food depends on the distance of trek, temperature, and mountain elevation. The fat in the
body supplies a lot of energy and is slowly burned, but it needs to be replenished by food. If one
runs out of food, the body consumes muscle for fuel, and this results in fatigue and a slowdown in
performance. Plan for the food supply so one has a cushion of extra food in case of emergency. In
planning the food for trekking or hiking, it is important to consider the following:
✓ calorie requirement for the activity
✓ manageability to load, carry, store, and cook the food
✓ duration of the activity
Calorie Requirement
Let us first take a short look at how food is used up in the activities. Physical activity expends
energy. Higher intensity activities require more energy than lower intensity activities. Also, the
longer time you spend on an activity, the more energy is spent. Uphill hiking for an hour with a
load of 10—20 lbs. backpack can use up or approximately burn 443 calories if you weigh 130 lbs.;
528 calories if you are 150 lbs.; 613 calories if you are 180 lbs.; and increases as you weigh more
(NutriStrategy, 2015)
Calories are taken from food containing carbohydrates, proteins, and fats. All the calories can.
either be burned during the activity or stored mostly as fats which still can be used up later. Fat has
the highest calories (see table 9.2) and is the best fuel source for aerobic activities which require
more "lories to burn. It is therefore important in trekking or hiking that the calorie intake is equal
to, but t less than the amount of energy used for one to be able to carry out the activity well.
A good balance of food groups, based on the food pyramid and possibly supplemented by daily
vitamins, will keep hikers strong even for days. Recommended calories to consume should be
around 15% proteins, 50%—65% carbohydrates, and 20%—35% fats. It is important to look for
high calorie food so fewer pounds are carried for the same amount of food. Hikers will usually

carry 1.5 to 2.5 lbs. of food per day (or 2,500 to 4,500 calories) depending on size, weight and
exertion level.
After understanding the connection between the activity and calorie intake, then one can plan
the possible food he/she can bring during a hike or a trek.
Table 9.2. Calorie Content

Nutrients Calories/gram
Carbohydrates 4 calories/gram
Proteins 4 calories/gram
Fats 9 calories/gram
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. It also depends on the kind of food you are consuming.
However, if one eats dried or dehydrated food, then more water is needed. A general estimate is
that an extra liter of water is needed for about every 4 or 5 miles of hiking. Drink at least h to 1 cup
every 30—45 minutes. It is important to know that one should drink before he/she gets thirsty
because by the time thirst is felt, he/she is already getting dehydrated. Remember the body's ability
to continue hiking will be impaired if the body does not have enough water. The heart begins to
work harder and the pulse rate increases, then fatigue sets in.
Are energy bars recommended for trekkers?
Energy bars are ideal for mountaineers who are on the move but are feeling
fatigued due to lack of proper nutrition. Energy bars are high-calorie food supplements,
which are marketed as a quick source of energy for athletes and fitness enthusiasts. These
food products are commonly consumed as snack items by mountaineers as they trek
toward their destination. An energy bar is different from an energy drink because it does
not contain caffeine. The energy it contains ranges between 200 calories to 300 calories,
depending on the brand and serving size.
Most of the energy comes from easily digestible carbohydrates such as glucose,
fructose, and maltodextrin. On the other hand, some energy bars contain complex
carbohydrates such as oats. These bars take a longer time to digest and should be
consumed before the hike. Another important component of energy bar is electrolytes such
as sodium and potassium. These electrolytes are lost through sweating and an imbalance,
which can lead to fatigue and muscle cramps.

What are the basic skills in hiking?
Walking for kilometers or miles will really tire a person easily and may be makes one's
muscles ache or, worst, get injured if one does not do it the right way. Hiking has techniques and
skills which need to be learned and practiced. If someone would get serious in joining organized
climbs or long treks, one should join mountaineering clubs that will mentor and guide him/her
through the climbs.
For a background in hiking, the following are the basic
skills in climbing mountains:
A. Setting Hiking Pace

The hiker sets the pace to make the body feel good. the heart, lungs, and legs become the monitor
whether one is within his/her pace or not. Remember this is not a race, so do not start out fast, but
try establishing what may be a good pace for the body. See tips in finding your pace.
B. Establishing Your Rhythm

Rhythm is the pace one can maintain for a long time without requiring a break. Practice breathing
and have it synchronized with your steps. Swing arms to keep the upper and lower body synced up
and in step with good momentum. In going uphill, use smaller steps but with the same pace. Keep
the rhythm. In going downhill, take a longer step.
Tips to Find Your Pace

1. Start out a pace that seems fairly easy and walk for 5 minutes at this pace— same length
pace and same speed of step.
2. Stop and check your breathing. If normal breathing, then increase your pace and start
over. If you are breathing heavily or are sweating, then slow down your pace and start
over.
3. Repeat this until you settle on a pace that barely raises your breathing but does not make
you sweat.
4. The next day, hike that same distance trying to keep the same pace you used
previously. See if it takes you the same amount of time. When you can cover
the same distance in the same time fairly consistently, you have found a steady
pace.
Source: http:/, ftikingdude.com,'hiking tips.php accessed June 5, 2015

Taking Breaks
Give the heart, lungs, and muscles a chance to rest a bit. Breaks also will give time to check
whether one has sore spots or any potential problem which was unnoticed while walking. Minimize
impact to other hikers and to the environment when resting. Enjoy the scenery.
Eating should be an all-day affair. Eat in frequent but small amounts to provide the body
with fuel and without overloading the stomach. Nuts and dry fruits come in handy for short snacks.
Like eating, drinking should be done throughout the day. However, moderation is always the rule;
gulping too much cold water can shock the stomach.
What is 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 more robust heart.
The fresh and clean air of the mountains allows the respiratory system to breathe 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. One
stretches, jumps, climbs, and dodges at intervals. It is similar to the workouts given at the gym. In
addition to the movements, a certain weight is also added because of the backpack being carried.
These movements with intervals make the bones stronger. If the backpack is carried properly, this
can be equivalent to a weight training program •which can help add on bone density. Aside from
improving the bones, muscle strength will also be improved.
What are some safety reminders in hiking and trekking?
Hike with a group and never alone. Hike within your skills. Hike within the trails and be aware of
surroundings.
Instructions form guides, facilitators or leader should be given utmost attention. Rules and
regulations should be followed strictly.
Keep in mind and heart the Leave No Trace Seven Principle, go back and review it.
Ensure safety of self and others. Learn to apply first aid. Learn where to go and what to do
during emergency situations.

What are the other essential things that I need to bring?
✓ First aid kit

✓ Water—experienced mountaineers' advice: 1 liter can last for 2 hours with moderate trails and
moderate sunlight, best to have 2—3 liters. Best to use hydration packs which can be kept
inside your pack and from which you can just sip through a valve
✓ Trail food — energy food that are light to carry and easy to eat on the trail such as dried
fruits, mixed nuts, raisins, and oatmeal bars
✓ Topographic map and compass (On clearly marked trails in city and state parks these will
not be necessary, but they can be lifesavers in the back country.)
✓ Extra layers and rain gear
✓ Firestarter and matches, Extra batteries for mobile devices/memory card
✓ Multi-tool or knife, Flashlight or headlamp and extra batteries
✓ Sunscreen and sunglasses, Insect repellant
✓ Camera/binoculars
✓ Cellphone/two-way radios, GPS/Altimeter watches
Note: sleeping essentials will be discussed in the next chapter about camping.
Did you know?

You burn more calories from swimming as compared to kayaking. A man weighing
60 kilograms who swims with moderate effort for 30 minutes will burn about 180
calories. The same person who is kayaking will only burn 150 calories for the same effort
and duration. However, hiking with a backpack (e.g., 20 lbs) will burn almost 250 calories
for the same duration. If you want to lose weight, choose the activity that will burn the
most number of calories.
The calories burned were estimated based on a moderate effort. There are different
ways of classifying whether the intensity of an activity is moderate. One of the commonly
used methods is Borg Rating of Perceived Exertion (RPE). It is a subjective measurement
of the effort it takes to accomplish a task. Research has consistently shown that a high
RPE score corresponds to elevated heart rate levels. The RPE score can range from 6,
which means “maximal exertion”. An RPE score between 12 to 14 indicates moderate
intensity or effort.

FIRM UP
CAMPING
When you hear the word "camping" the first thing that might come to your mind will be
sleeping in tents and campfires. Perhaps, most would probably recall memories of being a Boy
Scout or a Girl Scout, which is camping on school grounds, local parks, or even on a nearby
mountain or beach.
There are two types of camping, front country and backcountry. Front country camping
sometimes also called "car camping" is camping on planned campgrounds where it is close to a
vehicle, with certain amenities (such as bathrooms and stores) and emergency aid. This is just like
camping on school grounds and on the local parks. Typically, picnic tables are provided, location
of tents is specified, and fire rings are designated. This may also include travel-trailer camping.
On the other hand, backcountry camping, is the opposite, 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.
In this chapter, we will learn the concepts and skills that are common to both backcountry
and front country camping, and some that are particularly applicable to either one of the camping
types. This lesson will introduce camping as a leisure activity which may be enjoyed by
individuals, groups, and families.
How did camping begin?
Camping has been around for a long time. Native Americans used tents as shelters as did
armies who were on the move. But it was only around 100 years ago that camping was thought of
as a recreational activity. Thomas Hiram Holding is considered as the father of modern camping
(Ryalls, A. & Petrin, R.L., 2016). He was a British traveling tailor whose passion for camping was
developed as a child. Together with his parents, they used to cross United States in a wagon train
heading for Oregon Territory. So, at a Very young age, he learned the ways of camping.
In the 1880s, he took a canoe and camping trip in Scotland. He wrote the first Camper's Handbook
in 1908. For the very first time, it was in his book that the basics of camping were described which
he learned from his experiences. Years later, with four of his friends, he took the first bicycle
camping trip to Ireland using portable camping equipment which he designed. He then wrote a
book about his bicycle camping experiences which opened interests to fellow enthusiasts. This led
to him founding the Association of Cycle Campers in 1901.

How do we prepare for a camping trip?
In 1894, one of the first campsites was held on the Isle of Mann. It opened in the summer
and had continuously attracted people that by the end of 1 800s, it was having 600 people per week.
In 1932, the first international camping was organized and the Federation International de Camping
et de Caravanning (FICC) was founded. The popularity of camping as a recreation since then had
grown to what it is today.
Preparing for a camping trip in the backwoods may differ from preparing for camping on
established camping grounds in eco-parks or camping resorts. For one, camping in the mountains
will definitely not have the amenities that camping resorts have. However, there are basic
preparations that are common to both.
The first thing to know is identifying the participants in the activity. Names, contact
information, and health information are needed. For emergency purposes, one should keep
information of the participants.
The date, location, and itinerary are the next items to plan. Location will be a major
consideration in the preparation as this becomes the basis for other plans. In the Philippines, there
are several front country camping sites that are located in eco-parks, camping resorts, and few
islands open to the public. Most of these venues have designated camping grounds, cooking
facilities, and toilets. Water sources are also present in most of these places. Traveling to the sites
can be either by public transportation or using private vehicles. There are other sites though that
are located on some islands, thus, the need to hire a boat to bring the campers to the island. At the
outset of preparations, one should get in touch first with the administrators of the park or the
camping resort to find out conditions of accommodation especially during peak season, to confirm
if there is a need for reservations. Most of these sites also offer other activities such as fishing arid
water activities. Inquiring about these ahead of time would facilitate planning the itinerary.
Camping in the backcountry is usually part of an organized climb or trek. Thus, it is normally
done with a mountaineering club or with a trekking tour group. In these groups, orientation and
skills training are part of the pre-departure requirements of the participants. The itinerary is planned
as a group.

What are the essential things to bring in camping?
Clothes
Clothes are the first line of defense so that the body can maintain an appropriate core temperature.
When it is hot, the body must be able to rid itself of excess heat; otherwise, the core temperature
will start to rise, and heat exhaustion or heat stroke may happen. When it is cold, one must conserve
the body heat to avoid dropping of the body's core temperature, thus avoiding hypothermia.
Hypothermia is a condition where the body temperature is below 35℃ while hyperthermia is when
the body temperature is above 37.5℃. It is important to be prepared for any sudden change in
weather, especially when camping in the high mountains. The most effective way to regulate the
body temperature is through layering of clothes. This way, when temperature rises or drops, one
can either take off or add layers of individual garments. The layering of clothes is as follows:
Layer 1: Base Layer or Skin Layer
This is the clothing next to the skin. Thus, if one is dressing to stay cool, the fabric should be thin
and does not block wind. In general, cotton is best for warm and hot conditions. If you are trying
to stay warm, the fabric should allow your perspiration to pass through it but at the same time
prevent the wind from cooling your body down. The recommended fabrics are synthetics, wool, or
silk. Cotton is not a recommended material in this weather. Remember, even if it is cold, our bodies
still sweat when we hike. Cotton absorbs the sweat but retains the sweat as well, leaving the material
wet and might leave you chilled. Thermal undergarment may be used for cold temperature and
wool undergarments for even colder conditions.
Layer 2: Insulating Layer
The insulating layer, worn over the base layer, helps you retain heat by trapping air close to
your body. Multiple layers are able to trap air as long as there is an outer layer that blocks out the
wind. Without the second layer, the air that the body has warmed up will be replaced by fresh cold

air. Natural fibers like wool and fleece are excellent insulators. In extreme cold and wet situations,
am insulated jacket is usually worn.
Layer 3: Wind and/or Rain-Barrier Layer

The outer layer, sometimes called shell, is your protection from wind, rain, or snow. It is the
most important layer during bad weather. If the wind and water penetrate the inner layers, you will
begin to feel cold. In the same way, if there is poor ventilation, perspiration cannot evaporate and
instead condenses on the inside of the shell. Fit is also a consideration because it should be roomy
enough to fit easily over other layers and should not restrict your movement.
The most functional are those that are waterproof and breathable shells which use laminated
membranes (having layers of materials) such as Gore-Tex. There are also water-resistant and
breathable shells usually made of tightly woven fabric like nylon which blocks wind and light rain.
For rainy days but with light activity (such as fishing), waterproof but non-breathable shells may
be used. These are made out of polyurethane-coated nylon, which makes it waterproof and wind-
proof. Soft shells emphasize breathability of the fabric which adds comfort during aerobic
activities. Insulated shells such as fleece have a built-in layer of insulation, making it comfortable
in cold and wet conditions but not very versatile for layering in fluctuating temperatures.
Sleeping Bag and Pad
Sleeping bag provides warmth and comfort for a good rest at night. The warmth of the sleeping
bag is determined by:
a. Kind of insulating material

• Down (soft feather from goose or duck) is warmer but is not waterproof.
• Polyester/synthetic is virtually waterproof but not so warm. It is heavier and bulkier.
b. Loft (refers to thickness of bag
• Thicker loft will provide more warmth.
c. The shape of the bag
• Mummy-shaped bags are better when trekking because they are lighter and warmer.
• Barrel-shaped bags are roomier t the midsection providing more comfort, but they
are heavier.
• Rectangular-shaped bags are the roomiest, thus great for warmer weather, however,
they can be bulkier and heavier.
Aside from the sleeping bag, the camping pad is also essential as it serves as a cushion
from the ground and most importantly, as an insulator against the coldness of the ground.
Tents
The tent gives protection from the rain, wind, and bugs. It also adds warmth, comfort, and a
sense of security. Tents come in many shapes, styles, and sizes. Tents should be light and compact
so it will be easier to carry. It is a must for a tent to have a waterproof floor, must protect you from
mosquito, and must be made from breathable material such as ripstop nylon or nylon taffeta.

Tarps are also used as shelters in place of the tent. They are lighter because no poles are
carried. It can be set up in a variety of ways. However, using appropriate knots is important in
setting up tarp shelters.
Cooking and Eating Utensils

A small lightweight backpack stove is more efficient than open fire because temperature can be
controlled. It also lessens the threat of starting fires and most importantly it has less impact on the
environment as it will not leave fire residue. Today, more and more designs are available in the
market to choose from. The most important preparation to do is try it out first at home to know
whether it works or how it works.
Cooking pot can double as an eating utensil, if one wants to conserve on space. Bring spoon,
fork, and knife although these can also be combined in a camping Swiss knife.
Where do we get our water?
Water is a day-to-day need. People use it for drinking, cooking, cleaning, and bathing. In the
front country camping, water is usually either brought by the camper or may be provided through
plumbing or pump. However, in the backcountry camping, it is important that the campsite has a
nearby water source from rivers, streams, lakes or springs, otherwise you will need to bring your
water. However, it is advised that water from these sources should be purified first as a
precautionary measure. There are varied ways of purifying water and it all depends on the
preferences of the camper. Each method of water purification has its pros and cons as shown in
Table 9.3. It is one's option to choose which purification method suit him/her the best.

Table 9.3. Water Treatment Options
Method/ Advantages Disadvantages

Treatment
Filtering Good job in filtering Longer time

Filters are used up quickly
Iodine Tablets Easy to carry Discolor containers

Treatment takes only 30 min. Taste unpleasant to some
Do not kill giardia lamblia
(internal parasite)
Bleach Easy to carry May taste unpleasant to some

Solution Treatment takes only 30 min.
Aquamira Easy to carry Has to mix two solutions

Treatment takes only 35 min. together and waits for 5 mins.
Slightly changes taste before treating water
Boiling Kills all harmful organisms Takes time from boiling to

cooling down
Depending on altitude, must
boil for 5—15 min.
Source: Interdisciplinary Teaching Through Outdoor Education, p. 73, by C. J. Bunting, 2006,
United States: Human Kinetics.
What kind of food should we bring?
In front country camping, almost any food may be brought because one can always bring a chiller
or an ice chest to keep food from spoiling. Cooking is typically done with a portable stove or with
the use of charcoal or wood if a fire ring is present.
It will be different with backcountry camping as bringing an ice chest is out of the question.
Food should be those that will not spoil and with consideration on the calorie content, food
preparation, and weight of the food item. There are several freeze-dried foods as options which
only require boiling water. Pasta and rice are good sources of energy and can easily be boiled up in
high altitude. Sachets of tomato can be brought along with the pasta. Cooked food that can last for
days without refrigeration is another option such as adobo. Canned goods can also be brought but
it needs to be repacked as tin cans can weigh more. Ziploc bags are the best way to repack and pack
food. The bags allow food to be divided into portions and sealed. You can label the pack for the
different meals, so it will be easy to bring out what is just needed. Bring oil and condiments as well
in small packed amounts so food will still taste heavenly in camps.
Cooking is done on a one-burner stove and only a single pot should be brought, along with
basic utensils. As firewood leaves lasting impact on the environment, it must be avoided if possible.
The stove comes in different sizes and fuel requirements. Some stoves use white gas, while others

use the butane canister. It is advisable to try them first at home and follow instruction before using
them in a camp. Conserving fuel is also essential to minimize the weight of the backpack. Covering
the pot with a lid and lighting the stove only when you are ready to put the pot are two ways of
conserving fuel.
Sample Menu Plan

Breakfast: Pancake Trail
At home: Add mixed milk, and sugar into a quart-size zip lock bag. Seal and shake well.
At the trail: Add water and margarine oil to bag. Seal and squish bag with hands to mix and
remove air and lumps. Cut hole in the corner of the bag and squeeze onto a hot pan. Cook
until bubbles form, flip, and cook until they are golden brown.
Lunch/Dinner: Tuna Pasta

At home: Repack canned tuna in a Ziplock bag and drain some of the oil. On a separate
zip lock, shred cheese and pack.
At the trail: Boil pasta, remove water, and top it with tuna. Add cheese on top.
Food should be stored well. The smell of food will attract animals. This is giving an
opportunity for them to get your food and make yourself and others vulnerable to animal attack.
Never feed the wild animals as this will be unhealthy for them and may even cause them to get
sick. Never leave food in the tent and in the pack. One method of keeping food safe from animals
looking for meal is by putting food sealed in a bag and hang it on a branch of a tree (Bunting, 2006).

SAMPLE RECIPE:
El Guapo’s Great Energy Bars

Bill Lynch, 33, Louisville, Chef at The Bristol Bar and Grill. Runner for three years.
Ingredients:
2 very ripe bananas
3/4 cup dark brown sugar
1/2 cup canola oil
1/2 teaspoon vanilla extract
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon cinnamon
1/2 teaspoon nutmeg
1
3/4 cup soy flour or all-purpose flour
1/2 cups old-fashioned
rolled oats
3/4 cup golden raisins
Directions:
Preheat oven to 350 degrees. Coat a 9-inch square baking pan with
cooking spray. In a large bowl, mash the bananas with a fork. Add the sugar, oil,
and 1 vanilla. Use a hand-mixer or whisk to combine until smooth. In a separate
large bowl, combine the baking powder, baking soda, salt, cinnamon, nutmeg,
flour, oats, and coconut (or additional 1/2 cup oats if omitting coconut). Add the
banana mixture and stir until just combined. Fold in pecans and raisins. Pour the
mixture into the prepared baking pan and spread evenly. Bake for 20 minutes or
until the top puffs and turns golden brown. Transfer to a wire rack and allow to
cool completely. Cut into bars and wrap individually in plastic wrap to keep fresh.
Make 16 bars.

ACTIVITY
DEEPEN
What other essentials items should be brought to camping?
There are other general equipment, safety equipment, and first aid kit that need to be
brought along in camping.
General Equipment Safety Equipment First Aid Kit Contents
• Lantern • Flashlight with extra • Adhesive bandages
• Toilet paper batteries • Gauze pads
• Biodegradable soap • Waterproof matches • Adhesive tapes
• Insect repellant • Pocket knife • Tweezers to remove
• Small thermos bottle • Topographic maps splinters
• Duct tape • Compass • Salt tablets
• Safety pins • Sun protection • Paracetamol/aspirin
• Shovel (if • Rope • Antihistamine
backcountry • Water treatment • Medicine for diarrhea
Camping) • Razor blade
• Moleskin
• Tube of antibiotic
ointment
• Anti- sting relief
ointment/cream
What camping skills does one need to have?
Washing dishes
Use soaps that will not harm the environment. All scrap food must be placed in animal
proof trashcans, mostly provided in front country camping, otherwise, keep food scrap and
leftovers in a container and put it inside your car.

To clean dishes in the backcountry:
1. All food on plate must be eaten. Scrape the remaining food in a plastic bag and carry
it back.
2. Move 200 feet away from cook site, campsite, and water source. Dig a hole of about
8 inches deep as a wash site.
3. Use biodegradable soap for greasy plates only and when rinsing. Strain washcloth to
make sure no food particle drops to the soil.
4. Air dry dishes.
Campfires
Campfires should be built only in fire rings. Established camping grounds usually have one.
However, check if building fires are allowed; some sites do not allow it. Always evaluate the site
before starting a fire. If the site is bushy or has low-hanging branches, keep fire small or skip it
altogether. In dry conditions, even embers flown by the wind can ignite a forest or wildfire.
In the backcountry, if a fire ring has been left behind, then use it. If no fire ring is present,
then you can build a mound fire. The mound fire is built to insulate the ground from heat of fire as
heat affects soil property (Leave No Trace Principle 5). The first step is to lay a piece of cloth on
the ground then put a 3—5 inches thick soil over it, circular and flat-topped. Circumference should
be wider than the intended size of the fire to allow the spreading of coal. Then, one can start building
fire on it. The purpose of the cloth is actually to make cleaning easier after. Make sure all woods
are used up and burned to white ash. Small coals should be ground between hands then soaked in
water. Scatter the remains over a large area away from the camp. Replace soil where you found it
when cleaning up the mound.
In building Campfires, three

elements must be present: fuel (wood),
heat source (matches or lighter), and air
(Bunting, 2006). Tinder is the fire
starter. This includes small twigs, dry
leaves, or forest duff. Kindling uses
small sticks that are easier to burn than
the wood. In starting the campfire,
arrange the small sticks in various
ways—the tepee, lean-to, cross-ditch,
or pyramid. Refer to Figure 9.2 to see
how they are set up. Make sure there
are spaces between to allow air. Get a
handful of tinder, loosely piled leaves,
and put them in the center of fire ring.
Light the tinder, blow lightly at the base of fire to provide air so it will ignite the small Figure 9.2.
Methods of Laying Fire sticks (kindling), and then add the wood as needed.

Sanitation of Campsite
It should already be instilled in everyone the basic principles to live by when going to the
outdoors. One of which is, not to leave anything behind. So, whether it is in a camping resort or up
in the mountain, the same rule applies.
Camping in the backcountry provides no toilet facility. As a camping rule, a cat hole must
be dug to serve as toilet. With the trowel, a hole of 6-8 inches deep and 6 inches wide must be dug,
200 feet away from water source, trail, or campsite. When one is finished using it, cover it with 2—
4 inches of topsoil before covering the area with some leaves.
What is 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 clock that controls one's
sleep cycles and tells when to go to sleep and when clocks are affected by glow of electronics and
artificial lights (Shurkin, 2013). to a different sleep pattern. Camping, to a limited sense, can help
reset the Sleeping with nature with no artificial light allows the body to synchronize the internal
clock with then light dark cycle. This means that while camping, the body will reset to go to sleep
shortly after the sun goes down and wakes up at sunrise. This natural sleep cycle allows one to feel
more rested.

Are you interested in becoming a mountain guide?
A mountain guide is a professional mountaineer who coordinates the activity of a group of

safety. A mountain guide is familiar with the terrain and the weather International Federation of
Mountain Guide Associations (www.ivbv. info) lists the different technical competencies to
effectively perform the roles and responsibilities of a mountain guide. Many of the essential skills
have already been discussed in this book.
Aside from technical knowledge, physical conditioning will help improve climbing skills,
hastens acclimation, and reduces the risk of injury. Mountaineering involves a lot of walking that
requires adequate cardiovascular endurance. Mountaineering also involves climbing, which means
that the mountain guide should be able to carry his own weight and a loaded backpack. In addition,
overuse injuries are common among mountain guides because the same muscles get worked over
and over again.
The recommended FITT program for mountain guides is a combination of aerobic and resistance
training. Aerobic exercise should be performed at least three times a week and the intensity should
range between 65% to 85% of one's maximal heart rate. It is recommended that some training days
are composed of long continuous jog or hike (> 30 min.) and the other days should be devoted to
interval training. A long jog or hike with a 20—40 lbs. backpack is a way of increasing intensity.
A mountain guide needs to emphasize muscle endurance over muscle strength. A common
program would be performing two to three sets of 12 to 1 5 repetitions. In addition, the core muscles
need to be strengthened since the mountain guide usually carries a backpack, another group of
muscles that need to be given extra attention are the inner thigh muscles because they help reduce
knee pain. Lastly, stretch regularly to reduce joint and muscle stiffness.
How do we stay safe while camping?
To stay safe while camping:
Check all equipment. Check weather conditions. Check and study locations and map.
Awareness of surroundings.
Map out emergency plans
Protect self from sun, coldness, dehydration, and insects
Include fire safety practices in orientations
Never walk alone, never approach wild animals and never feed the animals in the mountains
Go back and review and follow the Leave No Trace Seven Principles

ASSESSMENT
TRANSFER
Activity 1. Climbing Necessities

If you were only given five items to put in your backpack for a trek or hike, what will be the
five essential things be? Write them on the backpack below. And explain why did you choose these
five things over the other things? Present your work in our online class.
Activity 2. Creative Expressions in Mountaineering

Nature can be the greatest inspiration in creative work such as writing a poem. Give us your
thoughts and feelings. Using nature as theme, write a very simple poem. Choose from any of these
kinds of poems:
a. Haiku (three non- rhyming lines where the first and third lines have five syllables each and
the second line has seven syllables);
b. Cinquain:
Line 1: Title (noun)- 1 word
Line 2: Description (adjectives describing line 1) – 2 words
Line 3: Action (verbs that line 1 can do) – 3 words
Line 4: Feeling about line 1- phrase with 4 words
Line 5: word which is a synonym of line 1
c. Free verse with just 1 stanza, 5 lines

Activity 3. Hiking and Camping Plans
Pretend it is summer break you and your classmates decided to have hike and camp for two nights
at ANAWANGIN COVE. All information for the trip is posted below. Do the following.
ANAWANGIN COVE VIA MT.

PUNDAQUIT San Antonio, Zambales
Major jump-off: Brgy. Pundaquit, San Antonio
Hours to hike to cove: 4—5 hours
Specs: Minor Climb, Difficulty 3/9,
Trail Class 2
The land route passes by a hilly area interchangeably called Mt. Pundaquit and Mt. Anawangin.
The trail passes by shrublands and grasslands, affording views of the nearby mountains.
Medium-sized bamboo and ornamental-looking plants deck the paths, at times transforming
the trail into a garden-like environment. At first flat and then moderately steep, the midpoint
of the trail is the summit of Mt. Pundaquit. The measured elevation here is 464 MASL. And
then the descent goes to the Anawangin side of the mountain. After 2—3 hours of descent, pine
trees would herald the beach, which can glow into luminous white with the sunlight. Basic
facilities such as a small store, shower rooms, and huts are in place in Anawangin even as the
locals try to preserve its being "untouched." There is no source of drinking water, except those
peddled by local vendors. The cove is perfect for camping for two nights. Other activities
include visit to the lighthouse and to the neighboring island, Capones.
Other Info: Quezon City-Sta. Cruz, Zambales via public bus is three hours. Trek Guides = Php 100 per
head. Must register at Barangay Hall.
Source: http•J/www.pinoymountaineer.com/2008/04/anawangin-cove-via-mt-pundaquit-
464.html accessed June 5,2015
Other Info: Quezon City- Sta. Cruz, Zambales via public bus is three hours. Trek Guides= Php 100 per
Recall all the things you learned in this lesson.head
Based on what was discussed, answer the
following:
1. What kind of backpack will you bring?

2. What kind of shoes will you be wearing?
3. What kind of sleeping bag will you bring?
4. What clothes will you be using during the hike? What about at the camp?
5. What else will you be putting in your backpack?
MENU PLANNING: Still referring to the hiking and camping at Anawangin Cove, you and your
classmates were grouped, and tasks were given for each group. Your group was tasked to plan and
prepare the meal from dinner of day 1 up to lunch of day 3. Write down your menu. Remember to
review the things you should be considering in planning for camping food. You will record your
work and present you’re your menu in our private FB page.

LESSON 4: SAFETY PRACTICES IN OUTDOOR RECREATION
➢ Overview
This lesson will deal with medical injuries and illnesses commonly encountered in the
outdoors and how one can help others in these situations. Discussions will also, include aquatic and
environmental hazards that potentially might be the cause of the illness and injuries. First aid
administration is a life-saving skill that requires training. It has to be noted that the discussions in
this chapter should not take the place of first aid training, but rather serve as basic information and
guide, so one may know how to react and respond given certain medical and emergency situations.
DISCUSSION
EXPLORE
Did you know?

Did you know that venomous snakes can still inflict fatal bites even if it is dead?
Steven Beaupré, a biology professor at the University of Arkansas explains "that snakes
in general are well known for retaining reflexes after death. ...Biting is one of the reflexes
that can be activated in the brain even hours after the animal dies. ...Ions or electrically
charged particles that remain in nerve cells fuel this reflex. So, when the nerves are
stimulated, even after death, the snake can still react via an electrical impulse that
stimulates the mouth muscles..." This is just what happened to a reported incident in
China, as a chef was preparing a cobra soup, a rare delicacy. He suffered a fatal snake
bite from one of the decapitated heads he chopped up for the meal (reported in the UK
Daily Mirror).
Source: http://www.natureworldnews.com/Micles/8840/20140902/severed- snake-heads-still-
deliverdangerous-bite.htm accessed September 5, 2015
What should one do when face with medical emergency situation?
Panic is the worst enemy of any emergency situation. It even makes a bad situation worse,
as this spreads to others as well. It does not allow one to think. In fact, it even hinders or interferes
with the rational thinking and causes confusion. So, the first thing to do in-an emergency situation
is to stay calm. Then, try to remember and apply the DRSABC action plan or flow that is described
as follows:

Danger - always check first the danger and source of injury. Make sure the
surroundings are safe and out of danger, otherwise, you will also allow yourself to be
a victim.
Responsiveness — can the casualty hear your voice? Can they open and close their
eyes? Are there any movements? Do they respond to touch?
Send — send for help or shout for help.
Airway —is the person's airway clear? If the person is not responding and is
unconscious, check airway by opening the mouth and having a look inside. Tilting the
head back with the chin facing up will clear an airway.
Breathing- make sure that the victim is breathing by looking at breathing signs,
listening to exhales, and feeling air coming out of the mouth or nose.
CPR (cardiopulmonary resuscitation)- if an adult is unconscious, no pulse and not

breathing, perform the CPR until the emergency personnel or medics arrive.
How is cardiopulmonary resuscitation administered?
Cardiopulmonary resuscitation (CPR) is a lifesaving technique that is administered when

breathing and heartbeat of a person stopped, such as during a heart attack and drowning.
CPR involves the CAB process that stands for compression (restoration of blood circulation),
airway (cleaning of airway) and breathing (breathe for person).
In administering first aid, it is important to know when to use CPR. If there is no breathing
and no pulse is felt, administer the CPR cycle—30 compressions, then two
breaths until help arrives. In administering CPR or compression, the
following must be done:
1. Put the person on his or her back on a firm surface.
2. Locate hand position for compression by drawing an

imaginary line from armpit to center chest for hand
placement.
3. Place heel of one hand on the lower part of the

4. Put other hand over the first, interlacing your support.
5. With straight arms and shoulder positioned over the

victim's chest, push down on the victim's chest. For adult
victims, push it down for at least 2 inches or 5 cm deep.
6. Give 30 compressions in 18 seconds or less (rate. of 100

compressions in one minute) and let chest rise completely
between compressions.
7. After 30 compressions, give two rescue breaths.
8. Repeat cycle until help arrives or when there are signs of
movement.
In checking for pulse of the victim, put two fingers on the center of the neck then, slide fingers
down to the side of the victim's neck up to the nudge between muscles. When pulse is felt but no
signs of breathing, administer one rescue breathing every five seconds and recheck pulse every
two minutes. In rescue breathing, do the following:
1. Gently tilt the victim's forehead back with one hand.
2. Tilt the victim's chin using the other hand, this victim's airway.
3. Pinch nose close then cover the victim's mouth with your mouth. Blow life-giving air to the
victim. Watch for the chest rise; if it does not rise then reposition and perform the rescue
breathing all over again.
FIRM UP
FIRST AID OF COMMON EMERGENCIES IN OUTDOOR ACTIVITIES
What are the common medical injuries encountered in outdoor

recreation and what first aid treatment should be administered?
The term first aid refers to administration of care to prevent deterioration of the victim, to
aid recovery, and to preserve life. Generally, first aid entails some simple but often life-saving ways
that most people can be trained to perform with minimal equipment. On a technical level, it is not
identified as medical treatment and should not be compared to what a trained medical profession
might do. First aid, as they say, is a combination of simple procedures and an application of some
common sense.
Along the discussion in this lesson, the symbol will be used to indicate
emergency or urgency of the situation to call help.

COMMON INJURIES AND ILLNESSES IN THE OUTDOORS
A. Cuts, scrapes and punctures

Wounds, cuts, and lacerations can be caused anywhere from rock climbing, cutting self
from a knife, and stumbling.
To treat minor cuts, scrapes, and punctures:
✓ Clean cuts with soap and water then apply antibiotic cream then cover with sterile bandage
and secure using medical tape.
✓ If bleeding, apply direct pressure using clean cloth to the injury.
✓ If wound is on the arm or leg, raise limb above the heart to help slow down bleeding.
✓ Do not apply tourniquet unless the bleeding is severe and does not stop even with direct
pressure.
Emergency personnel must be called immediately if:

✓ Severe bleeding or bleeding does not stop despite pressure.
✓ You suspect there is internal bleeding (inflammation and severe pain the area).
✓ There is an abdominal or chest wound.
✓ Blood spurts out of wound.
B. Sprains, strains, and fractures

Many things can cause a sprain, strain, or fracture while doing an outdoor activity. One
may fall or twist an ankle while trekking or miscalculate a movement while rowing a canoe.
Most often it is the ankle, wrist, or finger that suffers from sprain and the hamstring for strains.
Sprains, strains, and fractures are definitely painful and may bruise or swell.
Sprains are injuries that involve the stretching or tearing of the ligament. This usually
occurs when a joint is overextended from its usual range of motion. Strain is the twisting or pulling
of a muscle or tendon. This usually happens when a muscle is stretched and suddenly contracts
such as when one is running or jumping. Fracture involves the breaking of a bone.
Doctors usually categorize strains and sprains according to severity. Grade 1 category is mild
that involves minor tearing of a ligament or muscle. Grade Il classification involves the partial
tearing of the ligament or muscle. Grade Ill refers to severe injury that involves the complete tearing
of the ligament or muscle.
Grades I and II categories may be treated with rest, ice pack, compression, and elevation
(RICE). This means having the victim rest the injured or painful part, then applying ice pack,
compressing or wrapping with bandage or athletic tape, and finally elevating the injured area above
heart level to minimize swelling. Grade Il injuries, however, may need further immobilization to
hasten the healing process.
In the sample illustration below, compressing the affected area may be done using an athletic tape
or the bandage. In using an athletic tape, make a basket-weave pattern (see figure 10.1)

• Apply an "anchor strip" around the back of the calf.
• Place another anchor strip under the instep of the foot.
• Apply the "stirrup strip" down the calf, over the ankle, under the foot, and back around to
the top anchor strip.
• Apply a "horseshoe strip" under the ankle, around the heel, and back around to the bottom
anchor strip.
• Continue applying stirrup strips and horseshoe strips in an overlapping pattern just like a
woven basket until ankle is fully supported.
Figure 10.1. Applying Compression Using Athletic Tape
In using the bandage, do the figure-eight pattern (refer to Figure 10.2). Wrap the bandage
diagonally across the top then around the ankle and foot as if making the number eight, moves to
the heel then toward the calf. The wrap covers entire foot and ends several inches above the ankle.
Fasten the bandage with a clip or secure with tape.

Figure 10.2. Applying Compression Using Bandage (Figure 8 pattern)
For fracture, immediately call medical help if the following occurs:

• One suspects injury to the person's head, neck, or back
• Bone is sticking out of the skin
• Bleeding does not stop after several minutes of firm pressure
While waiting for the medical help, do the following first aid:
• Immobilize the area of injury until help arrives or until the person is brought to
the hospital.
• Make sure to clean and dress cuts before splinting.
• If bleeding, apply pressure to wound with clean cloth until bleeding stops. If
bone is pushing through the skin, do not touch.
• Gently tape the dislocated area or fracture to a rolled-up newspaper, ruler, or a
rolled piece of clothing with first aid tape. Avoid moving the injured limb and
never force it or even try to twist it back into place.
C. Concussions
Concussion is a traumatic brain injury that is often caused by a blow or bump to the head
or body. Cuts and bruises may be seen on the head or face. Some lose consciousness or forget
what happened before the injury; others do not.
• Treat cuts
• Apply ice or compress if no ice is available
• Rest until symptoms disappear
• Watch out for symptoms that need emergency action.
Call immediate medical help if the following occurs:
• One vomits repeatedly.

• The pupils become unequal
• One looks agitated or confused
• One is unconscious or passes out.
• One feels very drowsy
• There is pain in the neck after the fall or knocked out.
• There is slurred speech
• One experiences seizure
D. Blisters
Blisters are a result of ill-fitting footwear. It is especially seen among hikers and
trekkers.
Blisters can be painful and may cause discomfort. Treat blisters with the following:
• Place a piece of adhesive over a affected area

• Doughnut-shaped moleskin helps when blisters are at the bottom of foot.
• If blisters have popped, wash area with soap and water then put antibiotic cream.
• If it is absolutely necessary, drain a blister with sterilized needle into the side of
the blisters. Apply with antibacterial solution and cover with gauze dressing and
tape.
E. Burns or Scalds
Burns or scalds are injuries on the skin caused by hot liquid or heat.
✓ If still on fire, stop burning immediately through the "stop, drop, and roll" method.
Then remove the flamed material from the person. However, if the clothing sticks
to the skin, do not pull it out but cut or tear around it.
✓ Take off constrictive clothing immediately (belts, jewelry, and tight clothing) as
burns can swell quickly.
✓ If first degree burn (top layer skin affected)
• Put affected area under running water or immerse in cool (not ice) water until
pain subsides. If no running water is available, then apply compress.
• Cover with sterile, non-adhesive bandage, or clean cloth.
• Do not apply butter or ointments, which can cause infection.
✓ For second degree burn (affecting top 2 layers of skin)
• Immerse in cool water for 10—15 minutes; apply compress if running water is
not available.
• Do not apply ice, it can lower body temperature and may cause further damage.
• Do not break blister or apply butter of ointment causing infection.

• Protect burn with sterile, nonstick bandage, and secure with gauze of tape.
• To prevent shock, let the person lie flat and elevate feet for about 1.2 inches high
and elevate burn area about heart level (if possible) and cover the person with
coat or blanket.
• Wait for emergency personnel.
For burns, immediately call medical help if the following occurs:
✓ Burn penetrates all layers of skin

✓ Skin is charred looking, with white, brown or black patches
✓ Burn blisters is larger than two inches or oozes
✓ Hands, feet, face or genitals are burned
✓ The person is an infant or senior.

Burn Classification
First Degree Burn Second Degree Third Degree Burn

(Superficial or Deep) (Full
Thickness)
Depth (how Epithelium Epithelium and top Epithelium and dermis
deep the burn aspects of the dermis
is)
How the No blisters; dry pink Moist, oozing blisters. Leathery, dry, no
wound looks Moist, white, pink, to elasticity charred
red appearance
Causes Sunburn, scald, flash Scalds, flash burns, Contact with flame,
flame chemicals hot surface, hot
liquids, chemical,
electric
Level of Pain Painful, tender, and Very painful Very little pain or no
(sensation) sore pain
Healing Time Two to five days; Superficial: 5 to 21 Small areas may take
peeling days. months to heal; large
Deep: 21—35 days areas need grafting.
Scarring No scarring; may Minimal to no Scarring present

have discoloration scarring; may have
discoloration
Source: http://hospitals.unm.edu/burn/classification.shtml accessed August 10, 2015
What are the common illnesses or sickness experienced in outdoor recreation and what
first aid treatment should be administered?
Ailments or Illnesses:
1. Fever
Check temperature first. If the temperature is 38 ℃ or 100.4 ℉ or below then it is considered
a low-grade or no fever and does not require you to do anything much except to let the person drink
lots of fluids and rest. Unless the person feels uncomfortable then an over-the counter medicine
may be given, such as paracetamol, ibuprofen, or acetaminophen. However, always check if the
patient has allergies to the medicines. Aspirin must not be administered to anyone below 18.
If the fever is 102 O F or 38.8 ℃ or higher, have the patient take oral medicines. Give a sponge
bath to lower the temperature and increase fluid intake of the patient. Light clothes should be worn
as overdressing will make temperature go higher. In case the person chills, cover the patient with
blankets until chills go away.

Emergency should be sought when the person is:
✓ Unresponsive
✓ Having difficulty breathing or is wheezing
✓ Has lips turning bluish
✓ Experiences convulsions or seizures
✓ Seems confused; and
✓ Observes sudden onset of rashes
2. Headache
Headaches are often experienced in trekking or hiking due to lack of eye protection from
the sun's rays, tension in the neck, dehydration, swelling of brain tissue due to excessive sweating
over a period of days, and consumption of large amounts of water without taking salt tablets.
Over-the-counter medicines may be taken such as paracetamol, ibuprofen, or aspirin to
prevent further discomfort. However, one should also observe the source of problem as it may just
be a symptom of something else.
3. Altitude/Mountain Sickness
Altitude sickness happens because the rate of ascent into higher altitudes outpaces the
body's ability to adjust to those altitudes. In other words, the body was not able to acclimatize to
high altitude and was not able to increase ventilation to compensate for the low level of oxygen in
higher altitude. Triggering factors may be ascending too quickly, overexertion in ascent, inadequate
fluid intake, hypothermia, and alcohol consumption.
Altitude sickness may range from mild to life-threatening situations. High altitude
pulmonary edema or HAPE and the high-altitude cerebral edema or HACE are life-threatening. In
HAPE, fluids accumulated in the lungs and make breathing extremely difficult. These come quickly
and if untreated, can lead to respiratory collapse and ultimately death. HACE refers to the build-up
of fluid in the brain causing swelling and changes the person's mental state. He or she loses
coordination, becomes comatose, and then dies.
Emergency treatment should be sought when the person has HAPE and exhibits the
following progression of symptoms:
✓ Shortness of breath at rest or experiences tightness of chest
✓ Gurgling or rattling breaths
✓ Cough with frothy or pink sputum
✓ Lips or fingernails turn bluish or grayish
✓ Respiratory failure
✓ Drowsiness
Onset of HAPE can be gradual or sudden. HAPE typically occurs after more than
one day spent at high altitude. High altitude cerebral edema (HACE) can begin with
confusion:
✓ A person developing HACE begins having trouble keeping up with the group.
✓ Walking and coordination become impaired.
✓ As the brain continues to swell, lethargy and then comatose will develop.

First aid for this illness:
✓ If symptoms are severe, immediately descend to 1,500 to 2,000 feet with minimal
exertion as possible. Keep going down until symptoms go away.
✓ If symptoms are mild, the person should not go any higher until symptoms
are completely gone.
✓ Treat symptoms, give the person oxygen if available, keep him warm, have him
rest, give him plenty of liquids, and give him pain relievers.
4. Hyperthermia
Hyperthermia is a condition where the body produces or absorbs heat more than it can
dissipate. This may be caused by an increase in air temperature, solar or reflected radiation, poor
ventilation in clothing, low fitness level, and excess bulk or the reduced ratio of skin area to body
mass. People suffering from hyperthermia experiences heat cramps, heat stroke, or heat exhaustion.
a. Heat Cramps
Heat cramps usually happen during heavy activity in hot environments. They are painful,
involuntary muscle spasms which are more intense than the typical nighttime leg cramp where the
muscles affected includes the calves, arms, abdominal wall, and back. This happens when the
muscles accumulate excessive lactic acid or a loss of fluid and electrolyte through perspiration.
What must be done?
✓ Cool down and replenish loss electrolyte through clear sports drink.
✓ Gently stretch and massage affected muscle group.
✓ Do not resume the strenuous activity and rest until cramps go away.
✓ Take salt pill with water at the start of specific muscle pain.
b. Heat Exhaustions
When water is not sufficient for the body's demand in a particular outdoor
activity, the body becomes dehydrated and salt depleted. This results in nausea, faintness, a weak
rapid pulse and/or cold, and sweaty skin. This case requires first aid similar to what is administered
in case of heat cramps.
c. Heat Stroke Heat stroke is the most serious degree of hyperthermia.

Emergency should be sought when the person:
✓ Losses consciousness
✓ Becomes disoriented
✓ Pulse rate suddenly becomes fast
✓ Seizures
✓ Has warm, red, dry skin and body temperature above 103℉, and
✓ Reduce sweating

Do the following first aid while help is on the way:
✓ Remove the person from heat exposure and cool him/her by whatever means
available, such as putting damp sheets; spraying with cold water; and applying
cold wet cloth or ice packs to the armpit, neck, and groin. Fan air to increase
cooling.
✓ Do not give the person anything to drink if the person is not alert or is vomiting.
✓ Treat the symptoms. If with seizures, keep the person safe from injury. If vomiting,
turn the person on the side to keep airway open.
5. Hypothermia
Hypothermia occurs when the body chills faster than the body's ability to produce heat due
to exposure to cold, wet, and/or windy weather. Not taking enough energy-producing food and not
having proper clothing speeds up hypothermia. This generally occurs in temperatures of less than
350C.
Symptoms include numbness, uncontrollable shivering that muscles begin to stiffen and
become uncoordinated, skin turns bluish, pulse and respiration slow down, and victim does not
respond or becomes unconscious.
First aid must be administered quickly:
✓ Move the person to a sheltered area and restore warmth slowly.
✓ Remove wet clothes and replace with dry clothes.
✓ Wrap with blankets or sleeping bag.
✓ Exhale warm air near the vicinity of the patient's mouth and nose.
✓ Note that rapid warming can cause heart arrhythmia, so it is advised not to
immerse the person in warm water. Warm person's trunk first—not the hands
and feet—as warming extremities first can cause shock.
✓ Find ways for the victim to stay conscious.
✓ Begin CPR if necessary and continue until emergency personnel arrive.
Emergency should be sought when the person:

✓ shows confusion, memory loss, or slurred speech
✓ body temperature drops below 35 ℃ (95 OF)
✓ loss of consciousness
✓ shallow breathing.
6. Diving-Related sickness
a. Barotrauma
Barotrauma is a serious injury that can occur because of pressure
differences between the body's air-filled cavities and the water. If one is having
trouble equalizing the ear and the air trapped in the middle ear cannot escape, the
resulting ruptured eardrum would be considered to be a form of barotrauma. Not
only can the ears be affected, so can the eyes, the lungs, the paranasal sinuses, the
skin, the brain, the teeth, and other body parts.

Majority of cases of ear pain forces the diver to abort the dive. Symptoms
are often resolved shortly after the diver reaches the surface.
Emergency should be sought when the person shows disorientation, vomits, and
hearing loss, which shows ruptured eardrum. Rush to the nearest medical facility
immediately.
b. Decompression Sickness
Decompression sickness or DCS is a serious deep water diving related injury.
It happens when divers fail to follow prescribed dive profiles, and it can also happen
after a rapid ascent. During a dive, nitrogen bubbles form inside one's body, including
the bloodstream. If the bubbles remain, pain and tissue damage can occur.
Emergency should be sought when the symptoms appear, and the person exhibits the
following.
✓ Unconsciousness
✓ Dizziness
✓ Trouble breathing
✓ Abnormal walk or weakness
What is the treatment for decompression sickness?
Decompression sickness (DCS) or "bends" is a life-threatening medical condition that occurs

when a scuba diver ascends at a rate that is faster than what is prescribed. This can be prevented if
the diver follows the dive plan and performs decompression stops designed by the dive master.
DCS occurs when the dissolved gases (e.g., nitrogen) in the blood are not given enough time to
pass out of the system. Without the designated decompression stops, the dissolved gasses will form
"bubbles" which can migrate to any part of the body.
The signs and symptoms of decompression sickness vary depending on where these bubbles
form or get trapped. These bubbles are commonly trapped in the joints (e.g., shoulder) and while
they may not be life-threatening, the pain that the diver feels can be excruciating. DCS can be life-
threatening when the bubbles get trapped in the blood vessels and obstructs blood flow. It is
important to recognize the symptoms and bring the diver to a facility that has a recompression
chamber. A recompression chamber is needed to treat someone who has decompression sickness.
A recompression chamber is a specialized equipment that is able to replicate the hyperbaric
conditions that resulted in the dissolving of the gasses. Pure oxygen is pumped inside the chamber
and the pressure is increased gradually. Once the designated pressure has been achieved, the
pressure will gradually be reduced which simulates the decompression stops initially designed by
the dive master. The time that a person spends inside the chamber vary depending on the symptoms
and can last up between 5—10 hours.

The diving resort and local diving community needs to be aware of the closest medical center
that has a recompression chamber. There are few of these chambers in the country and one of the
primary recompression chambers is located at the AFP Medical Center in Quezon City. Aside from
this, there are recompression chambers in various dive destinations in the country. The table below
shows the location of these chambers and their contact details. It is important to note that some of
the Coast Guard marine vessels have on-board recompression chambers which is commonly used
by their search and rescue divers. These vessels can be contacted through the Coast Guard Action
Center (+632 527 3880).
Location Address Contact No.

Batangas City St. Patrick's Hospital Medical +6343 723 7089
Center
Subic Subic Bay Freeport Zone +6347 252 7566
Cebu Central Command Station +6332 232 2464

Hospital
Palawan Sea Dive Resort +63920 458 1360
Figure 10.3. A recompression

chamber is essential to treatment of
decompression sickness.
AQUATIC HAZARDS AND DROWNING
What are some of aquatic hazards? How should first aid be administered to victims of
these aquatic hazards?
The underwater is such a wonderful place to explore. However, it can be home also to some
aquatic creatures that may pose some hazards to people. Some aquatic hazards are as follows:
1. Jellyfish/Portuguese Man of War/Fire Corals

People stung by jellyfish, Portuguese man-of-war, or fire corals will experience
swelling, burning, and severe pain. When stung, one must:
✓ Get the person first out of the water
✓ To stop the stinging

a. Wash the area with seawater (not fresh water) to deactivate stinging cells.
b. Rinse the area with vinegar for at least 30 seconds. If vinegar is not available a
solution of baking soda can be used. This will deactivate the stinging cells.
c. Next, soak the area in hot water for at least 20 minutes if possible. Cold packs can
be used instead if the area cannot be soaked in hot water.
d. To relieve itching and swelling, use mild hydrocortisone cream or oral

antihistamine.
2. Sea Urchin/Weever Fish

✓ Sea urchin puncture and weever fish stings are treated in a similar way.
✓ Remove large spines carefully with tweezers.
✓ Scrub wound with soap and rinse with fresh water
✓ Do not close the wound with tape.
Call for urgent medical attention if severe allergic reactions are observed.
3. Stingray
You should immediately call a lifeguard and seek speedy medical help as there is
no antidote for stingray venom. While waiting for ambulance, do the following
first aid:
✓ To control pain, immerse the affected area in hot water (as hot as can be
tolerated without burning skin) for. 30—90 minutes.
✓ Any large spines should be carefully removed from wound using
tweezers (avoid touching the spine with bare hands). Spines embedded
in or near joints or tendons must be assessed and spines may need to be
surgically removed.
✓ Clean wound using soap and fresh water, do not cover wound.
ACTIVITY
DEEPEN
ENVIRONMENTAL HAZARDS
What are some of the environment hazards? How should we administer first aid to
victims of these hazards?

The mountains and the wilderness have so much to offer to people to enjoy and these include
some animals and plants which might impose some hazards to people. It is important to know how
to deal with the injuries they cause to people as this may save lives.
1. Poison Ivy/Poison Oak/Poison Sumac/Wood Nettle
Poison ivy, poison oak, and poison sumac- are plants

than can cause an itchy rash upon contact. These plants have a
substance called the urushiol which causes the rash. The rash
usually disappears in one to three weeks. The following are
what should be done when one gets in contact with this rash-
causing substance:
✓ If the plants left some stinging hairs, they have to be
removed fast as this is how the poison enters the body.
Various methods are used in removing them such as
duct tape (placing it on the area and logically the hairs
will stick to the tape) or tweezers. The important thing
to remember is not to rub them, as this will further
spread the substance.
✓ Wash exposed area with soap and warm water.
Washing it within 10 minutes upon contact can
significantly reduce chances of allergic reaction.
✓ Remove contaminated clothing, as the oil of the plant
can continue to spread from clothing.
✓ Ease the itching discomfort by applying cool compress
for 15-30 minutes.
✓ Avoid topical antihistamine, anesthetics, and antibiotic
ointment—they can make skin more sensitive.
✓ Put calamine lotion to alleviate itching.
✓ If itchiness makes it difficult to sleep, give oral
antihistamine.
2. Leeches

Leeches or locally called "limatik" are
common sights in the Philippine Forest. Hikers
usually come across a leech already clinging and
sucking blood on their skin. Pulling it out is not
advisable as it regurgitates (or "vomit back") the
blood it has ingested or may worsen the wound.
It is important to note that leeches when full just
leave or fall-off on their own. Usually applying
alcohol-based solution or flame (through lighter
or matchstick) is a faster way for leech to fall off.
Washing the wound, it has left is the only thing to
do.
However, when leech enters the mouth, throat, or nose it will be difficult to just remove it.
Local mountaineers suggest gargling with alcohol-based drink and it will usually do the trick. The
most difficult part is when the leech enters the eyes. Some hikers say they were able to remove
leech by using tweezers. Others just leave it until the leech leaves on its own. The safest way is to
let medical personnel remove it.
It can be an emergency case if there is a generalized itching in the whole body for a person
bitten by leech. If rashes, sweating, dizziness, fever, and difficulty of breathing happen,
this means that the person has an allergic reaction to the leech and medical attention must
be sought immediately. Antihistamine may serve as a first aid.
3. Snake Bites
The mere sight of snake would likely scare

people and make them panic. Snakes are part of
the natural environment and we have to learn
ways of respecting them. However, snakes, just
like other animals, attack as part of their defensive
instinct. Not all snake are venomous, in fact,
according to World Health Organization
("Venomous snakes," 2010) of the 3000 species
of snake, only 600 are venomous. As a general
rule, venomous snakes have a triangular shaped
heads and elliptical eyes (like the cat's eye),
instead of the rounded heads of most non-
venomous snakes and round eyes. Most venomous snakes also have a color pattern while non-
venomous have one solid color. Of course, there is always an exception to this general description.
The first important thing to notice when one is bitten by a snake is to remember how the snake
looked like. This information will be helpful. The Department of Health released important
advisory containing basic information on first aid in case of snake bites. Please refer to the advisory
below.

Source: https://haiweb.org/what-we-do/our-snakebite-tools/

4. Drowning
According to a report presented in the 201 1 World Conference

on Drowning Prevention, eight people die every day in the
Philippines due to drowning. UNICEF survey also showed that
drowning has been ranked as the fourth leading cause of death
in the Philippines (Sebellino, 2011).
How is first aid administered to a drowning victim?
Outdoor activity in the waters also has the risk of drowning.

What first aid administration must be done?
✓ Call for help before beginning these important first aid emergency measures.
✓ Turn the drowning person's head to the side to allow any water to drain from his or her
mouth and nose. Turn the head back to the center.
✓ Check for breathing and pulse. If both are not present, perform CPR.
✓ If there is pulse but no breathing, begin mouth-to-mouth resuscitation.
✓ Give two rescues breathe in the mouth of the person as you pinch his or her nose. This
helps air get past any water that is clogging the breathing passageways and the lungs. After
four strong breathes, put your ears near the mouth to listen and watch the chest for signs of
breathing.
✓ Check pulse and repeat cycle if there is no pulse until emergency personnel arrive.
✓ It is important to bring victim to a hospital even if he/she has started breathing, there might
be complications resulting from the water exposure such as pneumonia, infection, etc.
What should we do with victims of a lightning strike?
To save the life of a lightning strike victim, do the following:
✓ Call for help.

✓ While waiting:
• Assess situation. If necessary, move the victim to a safer and covered location. It is not
a usual case for victims to have major broken bones unless they fell or have been thrown
over long distance. In such case of suspected fracture, do not move the patient if there
is no risk of aggravating the injury while waiting for help.
• A lightning strike may cause a heart attack so check if the victim is breathing or has
pulse. If both are not present, then do CPR. If with pulse but the victim is not breathing,
then do rescue breathing until help arrives.
• If the place is cold and wet, put protective layer on the ground to avoid risk of
hypothermia.
• Lightning also causes injuries such as burns, shock, and trauma. Treat each of the
injuries with first aid until help arrives.

What are the basic things that we must carry in our first aid kit?
After learning about the things, you should be doing during emergency, you would
have understood by now the importance of the first aid kit. You also would have realized that
the kit will play an important role in administering first aid. So, what are the basic things that
we should carry in a first aid kit?
What are the emergency numbers in the Philippines?
The national emergency number of the Philippines used to be 117 or sometimes called
PATROL 117 which was managed by the Department of the Interior and Local Government and
calls will be answered by Philippine National Police. However, effective August 1, 2016, 117 was
changed to 911. Each region and local government also have specific emergency numbers and each
one should search, write, and save the numbers. You can find the other emergency hotlines on the
government website http://www.gov.ph/emergency-hotlines/.

ASSESSMENT
TRANSFER
Activity 1. Administering First Aid
Scenario: You and your two other friends were hiking and along the trail you saw a man who is
unconscious, with blood oozing from his head. How should you deal with this
situation?
a. What is the first thing that you should do?
________________________________________________________________________
________________________________________________________________________
b. List everything you think you would need to do as the first persons to arrive at the scene.
________________________________________________________________________
________________________________________________________________________
Activity 2. Performing the CPR

How should the CPR be administered? Sequence the following procedures by writing
numbers 1—10, 1 being the first procedure.
_______ Completely seal the person's mouth.
_______ Use upper body weight to push down or compress the chest at least two inches.
_______ Continue cycle
_______ Tilt head lift chin.
_______ Place the heel of one hand over the center of the person's chest, then the other -hand on
top of the first hand.
_______ Push hard at a rate of 100 compression per minute.
_______ pinch nose shut
_______ kneel next to the person’s neck and shoulder
_______ put person on his or her back
_______ blow in for about 1 second to make the chest clearly rise
Activity 3. First Aid Skills
Applying the knowledge that you have learned from our lesson, assume that your family
members get sprained from your hiking. In 8–10 minutes, you will demonstrate proper first aid
with your family member. Record your first aid and submit your output to your teacher.

RESOURCES
Book/s:
➢ Conrado R. Aparato, Zyra Ruth Talaroc-Brebante, Lualhati Fernando-Callo, Peter Fermin

Dajime, Physical Education and Health Volume II First Edition, Rex Book Store, Inc.
Sampaloc, Manila
Internet:
https://www.physio-pedia.com/Barriers_to_Physical_Activity - Barriers of Activity

https://bit.ly/2EA1DTx - FITT Principle

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The following are some reminders in using this workbook:

3. Read the instruction carefully before doing each task.

Physical Education and Health 1

CHAPTER 1: RECREATIONAL ACTIVITIES

Lesson 1: NATURE AND BACKGROUND OF OUTDOOR ACTIVITIES……………….4

Lesson 2: AQUATIC ACTIVITIES………………………………………………………………15

Lesson 3: MOUNTAINEERING ACTIVITIES………………………………………………...48

Lesson 4: SAFETY PRACTICES IN OUTDOOR RECREATION…………………………...72

Physical Education and Health 2

Physical Education and Health 3

What is outdoor recreation?

Consider the following activities: birdwatching, caving or spelunking, camping,

✓ Done during vacation or school break

Physical Education and Health 4

BENEFITS OF OUTDOOR RECREATION

What are the different outdoor recreational activities?

Physical Education and Health 5

What are the benefits of outdoor recreation?

PHYSICAL HEALTH BENEFITS

Physical Education and Health 6

PSYCHO- EMOTIONAL BENEFITS

Physical Education and Health 7

Does one need to be athletic to be able to participate in outdoor activities?

Physical Education and Health 8

Physical Education and Health 9

THE LEAVE NO TRACE SEVEN PRINCIPLES

Physical Education and Health 10

Principle 2: Travel and Camp on Durable Surfaces

Principle 3: Dispose of Waste Properly

Principle 4: Leave What You Find

Principle 5: Minimize Campfire Impacts

Physical Education and Health 11

Principle 6: Respect Wildlife

Principle 7: Be Considerate of Other Visitors

❖ Respect people who live and work in the countryside.

Activity 2: Choosing an Outdoor Recreational Activity

Physical Education and Health 12

Activity 3: Left a Trace

Physical Education and Health 13

Physical Education and Health 14

Physical Education and Health 15

Tips in Choosing a Mask

Step 1: Choosing the Mask

Source: http://www.tropicalsnorkeling. com/snorkel-mask-fitting.htm/accessed November

Physical Education and Health 16

A splash guard prevents splashed

Physical Education and Health 17

Physical Education and Health 18

How are the gears set up?

Step 1: Clean and Defog the Mask

Physical Education and Health 19

How is snorkeling done?

Test and Practice

Physical Education and Health 20

What should be done when the following problems arise?

Water is filling the Mask

Water Entered the Snorkel

Pressure Is Felt in the Ear While Diving

Physical Education and Health 21

Are You Interested in Becoming a Dive Guide or Snorkeling Guide?

A dive guide or snorkeling guide is a certified professional who is capable of leading a

Physical Education and Health 22

Category 1: _ _

Category 2: _ __

Category 3:

Category 4: _ _