SENIOR HIGH SCHOOL

Phy sical Education

and Health 4 (HOPE 4)
OUTDOOR RECREATION
Quarter 4

(DO_Q4_HOPE4_MODULE5-8)
HOPE4 – Grade 12
Alternative Delivery Mode
Quarter 4 – Outdoor Recreation - Hiking
First Edition, 2020

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Published by the Department of Education

Secretary: Leonor Magtolis Briones
Undersecretary: Diosdado M. San Antonio

Development Team of the Module

Writer: Patrick G. Darilag, Charlina Dultra Guardiana, and Michael James D. Darilag
Editors: Noel Marquez, Yolanda Gavina, Tricilla Kate S. Dimaunahan, Eduardo Bernardo
Reviewers: Alfredo G. Galicia, Patrick G. Darilag, Michael James D. Darilag
Illustrator: Patrick G. Darilag
Layout Artist: Patrick G. Darilag , Raphael A. Lopez
Management Team: Dr. Meliton P. Zurbano – Schools Division Superintendent
Filmore R. Caballero – CID Chief
Jean A. Tropel – Division EPS In Charge of LRMS
Alfredo Galicia, Division EPS MAPEH

Printed in the Philippines by ________________________

Department of Education – National Capital Region – SDO VALENZUELA

Office Address: Pio Valenzuela St., Marulas, Valenzuela City

Telefax: (02) 292 – 3247
E-mail Address: sdovalenzuela@deped.gov.ph
 What I Need to Know

This module was designed to help you become more aware of the changes that will
occur in your body as you engage in moderate to vigorous types of physical activity
such as aquatics and/or swimming, as well as several personal safety precautions
to avoid certain conditions related to aquatics. These conditions include dehydration,
overexertion, and hypothermia. The scope of this module permits it to be used in
many different learning situations. The language used recognizes the diverse
vocabulary level of students. The lessons are arranged to follow the standard
sequence of the course. But the order in which you read them can be changed to
correspond with the textbook you are now using.
This module will deal about Health Practice through FITT, Recreational
Activity Involvement in MVPAs, Muscle and Bone Strengthening Activities,
and Organizing Recreational Activity.
After going through this module, you are expected to:
1. Self-assess health-related fitness (HRF). status, barriers to physical activity
assessment participation and one’s diet explain the different life processes.
2. Set FITT goals based on training principles to achieve and /or maintain HRF.
3. Engage in moderate to vigorous physical activities (MVPAs) for at least 60
minutes most days of the week in a variety of settings in- and out-of-school.
4. Analyze physiological indicators such as heart rate, rate of perceived exertion
and pacing associated with MVPAs to monitor and/or adjust participation or
effort.
5. Observe personal safety protocol to avoid dehydration, overexertion, hypo-
and hyperthermia during MVPA participation.
6. Demonstrate proper etiquette and safety in the use of facilities and
equipment.
7. Participate in an organized event that addresses health/fitness issues and
concerns.
8. Organize fitness event for a target health issue or concern.

What I Know

Activity 1: WHAT IS IT FOR YOU!

DIRECTIONS: TRUE OR FALSE. Write HOPE 4 on a separate sheet of paper if the

statement is CORRECT otherwise HOPE.

1. Skipping meal on a regular basis will help improve ones’ immune system.
2. Swimming is one of the best exercises for Cardiovascular Endurance.
3. Ignoring safety protocol in any activity will make you safer in performing.
4. Drinking 1-2 glasses of water a day will replenish body from dehydration.

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 5. Sitting along all day with your mobile phone will help boost physical
conditions.
6. Increasing thirst is an indication of dehydration.
7. Drinking eight glasses of water before swimming session is recommended.
8. Overexertion occurs when people push themselves too hard during
exercise.
9. Hyperthermia is an elevation in body temperature beyond what is
expected.
10. Hypothermia is often caused by exposure to cold weather.
11. Smoking is a pleasant diversion from routine and it also relieves nervous
tension.
12. Mental health is one factor that makes an individual acquire good health.
13. Physical performances must be gradually increased to maintain fitness.
14. Doing warm up and stretching is not necessary to start an activity.
15. It is safe to swim alone in a river or beach.

Module
Health Practices Through FITT
5

What’s In

This module will help you gauge in performing dryland exercise for swimming
as it was introduced to you in your previous lesson. The use of the FITT formula will
also help you sustain the condition, status, and level of your fitness.
Recreational activity can be done indoor and outdoor, in order to sustain
fitness in this uncertain situation you must be physically active. Involvement in
various recreational activities nowadays was limited due to pandemic crisis. But
there are recreational activities that can be done inside the house which can be
helpful in sustaining fitness without the need to use different exercise apparatus.
Active recreational activities are highly recommended for health promotion.
These activities require more amounts of energy to be expended than the usual
energy expenditure. This means that you do activities that make you exert more effort
than you usually do.
Activity 2: Physical Activity INDEX
Provide the chart information of your most performed physical activity and
compute your category status through the given formula below:
Computation: Intensity X Duration X Frequency = Total Score
Name: Performed Physical Activity:________________________
SCORE My Score/ Activity Category
INTENSITY LEVEL
DURATION
FREQUENCY

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 Parameter Activity Score
Scoring Type of Activity SCORING RATING LEVEL
Effort leads to rapid Very active
5 81-100 EXCELLENT
breathing and sweating lifestyle
Effort increasing the
Active and
4 respiratory and 61-80 VERY GOOD
Heathy
Intensity sweating
3 Effort above average 41-60 Acceptable GOOD
Insufficiently
2 Moderate Effort 20-40 active-relatively WEAK
sedentary
1 Easy effort Under 20 Sedentary VERY WEAK
4 Over 30 minutes
3 20-30 minutes
Duration
2 10-20 minutes
1 Below 10 minutes
5 Daily or Almost Daily COMPUTATION: INTENSITY X DURATION X
4 3-5 times Weekly FREQUENCY = SCORE TOTAL
Frequency 3 1-2 times Weekly
2 Several Times Monthly
1 Less than once monthly
https://www.researchgate.net/figure/Assessment-of-physical-activity-based-on-the-questionnaire-Dumitru-1997_tbl2_326203732

To be healthy and fit is the most essential factor to survive in today’s

situations. Barriers in achieving good physique is a huge challenge to everyone. It
takes self- discipline, determination, and a heart to stay positive amidst pandemic.

What’s New

Aiming to be healthy is not just with a piece of your diet plate but through
your physical activity involvement and program, then; fitness level will be
achieved. Maintaining ones’ level of fitness can also be attributed to the
principle of overload using the FITT principle of exercise.
Engaging in moderate to vigorous physical activity in different setting can help
avoid boredom, thus making activities more exciting and interesting. The more
frequent an activity is done, the greater chances of fitness development.
FITT stands for Frequency, Intensity, Time, and Type.
▪ Frequency refers to how often you involve yourself in regular physical
activity or exercise.
▪ Intensity refers to how hard you should exercise or the level of
difficulty of your physical activity.
▪ Time refers to how long an individual should engage in a specific physical
activity.
▪ Type refers to the kind of exercise or physical activity one should engage in.

Getting involved in moderate to vigorous physical activities as a part of daily

routine is important. Because this will help up sustain and endure the rest of the
task that need to be accomplished in a day. All the physical activity you used to
perform should consider the personal safety precautions to the following
conditions;
• Dehydration – excessive loss of water from the body.

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 • Sweating – body loses water from the lungs and skin.
• Thirst – dryness in the mouth and throat associated with a desire for
liquids.
• Overexertion or Overtraining – cause of excessive training
• Hypothermia – alarming raise in body temperature
( refers to module 3 for the causes, signs and treatment of the different conditions )

What is It

Water-based recreational activities are recognized as having a positive influence

on health and well-being. Since ancient times, bathing in mineral waters has
been reputed to cure variety of illnesses. While there have been few scientific
studies of these postulated effects, there is no doubt of the benefits of warm water
therapy in pain relief, joint mobility and relaxation.
Swimming is also recognized as one of the most beneficial forms of exercise.
It is a good all-round activity because:
✓ it keeps the heart rate up but increase body endurance,
✓ strengthens muscle and cardiovascular fitness,
✓ helps maintain a healthy weight, healthy heart, and lungs.
✓ considered as relaxing and peaceful form of exercise.
✓ improves coordination, balance, and posture.
✓ improves flexibility.
✓ provides good but low-impact therapy for some injuries.

Recreational water activities can have substantial benefits to health and

well-being. Swimming pools, beaches, lakes, rivers and spas provide for
rest relaxation, physical activity, exercise, pleasure and fun.
Activity 3: Complete Me!
1. Swimming is the best form of exercise because____________________
2. Dehydration can be treated ___________________________________
3. Precautions/ safety measures is important _______________________

What’s More

All recreational activities, including aquatic event provides opportunities for

fun and fitness, but at the same time potential danger in the activity is present.
Safety precautions must be observed all the time (refer to your previous module)
Pandemic hinders us to perform aquatic task like swimming but nevertheless
we can perform dry land exercises prepared in this module in application of FITT
principle for you to know how long and how hard you go in performing. Activities
that will help you improve physically and enhance mental stability.

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Activity 4: SWIM WITH FUN

Warm up: Perform each movement in 8 counts each side R/L or Up/Down, interval of 8 seconds must be observed.

What I Have Learned

Activity 5: SWIMMING TIME

Perform the set of activities listed below following the given period of time or
repetition to test your heart’s capability in a low, moderate and high performances.
Get your HR before and after performance.
Part 1: Dynamic Warm-up
Part 2: Main Exercise

Dry Land Exercise

NO. OF NO. NO. OF NO. NO. OF
TYPE OF NO. OF
REPETITION/ OF REPETITION/ OF REPETITION/
EXERCISE SETS
TIME SETS TIME SETS TIME
WEEK DAY 1 DAY 3 DAY 5
1. Jumping Jacks 20 1 12 2 10 3
2. Butterfly Sit- 10
10 1 12 2 3
ups
3. Sitting twists 10 1 12 2 10 3
4. Sky Reach 20 1 12 2 10 3
5. Flutter kicks 10 1 12 2 10 3
6. V-wipers 10 1 12 2 10 3
7. Sky Reach 20 1 12 2 10 3
8. Knee to elbow 10 1 12 2 10 3
9. Half wipers 10 1 12 2 10 3
NOTE: Take 15-30 seconds rest in between exercises.
Day 2 and Day 4 is intended for rest and recovery.

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 Jumping Jack Butterfly Sit-ups Sitting Twist

Sky Reach Flutter Kicks V-Wipers

Sky Reach Knee to Elbow Half Wipers

Part 3: Cooldown Activity (Static Stretching)

What I Can Do
Activity 6: MY REFLECTION
Fill the table below with a short narrative of your experiences while performing
the activity number 5.
NAME DATE
Narrative of Experiences
1. Preparation

2. Performance Experienced

3. Learning Involved

4. Recommendation

Note: Use another sheet of paper if necessary.

Assessment

Activity 7: PERFORMANCE LOG

EXERCISE LOG
NAME: RESTING HEART RATE:
TARGET HEART RATE (Lower Limit-Upper Limit):
GRADE AND SECTION: WEEK NO.

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 DATE TYPE OF EXERCISE TIME COVERED WORKING HEART RATE OF
(List all the exercises (No. of minutes RATE (WHR) PERCEIVED
performed) consumed to (Count the no. of EXERTION
execute the heart rate for 1 minute (RPE)
exercise) immediately after the (Please refer to
exercise) module 2)

Did you experience Dehydration, Hyperthermia, or Hypothermia during or after performing the exercise?
If yes, please explain how you feel and how did you manage to control the health issue.

How your participation in moderate to vigorous physical activity did helped you in improving health
related fitness and in optimizing your physical health?

Prepared by: Noted by:

__________________________________ _________________________________
Name and Signature of Student Name and Signature of Parent/Guardian

Additional Activities

Create an activity plan consisting of dry-land exercises which focus on improving

cardiovascular fitness using the template below:

Dry Land Exercise - FLEXIBILITY-CARDIO- MUSCLE

NO. OF NO. NO. OF NO. NO. OF NO.
TYPE OF EXERCISE REPETITION/ OF REPETITION/ OF REPETITION/ OF
TIME SETS TIME SETS TIME SETS
DAY 1 DAY 2 DAY 3

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 What I Know

Activity 1: Assessment
Write AGREE on a separate sheet of paper if you think the statement is correct
otherwise DISAGREE.
1. Swimming and playing basketball are vigorous activities.
2. Proper execution of exercises increases the risk of injuries.
3. An RPE of 10 means that the activity is very light.
4. A physically active person engages in 60 minutes of moderate to vigorous
physical activity three times a week.
5. Applying intensity in activity is like doing more than usual.
6. Warming up and cooling down help body in recovering from injuries.
7. Swimming alone is safer than with a companion.
8. Dehydration occurs when sweating appears.
9. A desirable level of fitness can be achieved at least 3 times a week workout.
10. People who lead sedentary lifestyle is often refer to as a couch potato.

Module Recreational Activity Involvement in

6 MVPAs

What’s In

Physical activity simply means movement of the body that uses up energy.
Moderate to vigorous physical activity such as speed-walking or jogging helps a
person to live with confidence. Additionally, participation in regular physical activity
is shown to boost the immune system. A physically fit individual who can function
optimally is usually not prone to health problems, is strong enough to face life
challenges and can adjust to different situations.
There are various factors to be considered such as the intensity, duration, and
frequency of the physical activity performed.

Here are some points to consider:

1. Physical activity done at a moderate or vigorous intensity level is good for a
teenager’s health.
2. Moderate physical activities generally make them move. These could include
brisk walking, dancing, biking, swimming, and jogging. Even helping out with
some of the more active chores inside and outside your home like gardening can
be good.
3. Vigorous activities increase their heart rate and make them sweat and may let
them enjoy being active even more. It can be a game with lots of running – for
example, playing basketball. It can also be running or jogging, or sports like
soccer, tennis, swimming, and football.

Activity 2: RECREATIONAL ACTIVITY PARTICIPATION

Fill in the table below by providing examples of recreational activity with
potential risk or injury and provide possible first aid treatment.

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 Recreational Activity Potential Risk/Injury First Aid Treatment
Ex: Jogging Abrasion caused by stumbling Control Bleeding, Clean and
cover the wound

What’s New

In recent days, there has been a decline in physical activity among

individual in all ages, due to COVID 19 pandemic. Mental, Emotional and
Physical Health has been compromised and so people find it hard to be
physically active.
Strength-training is used to reduce symptoms of anxiety for individuals
with and without an anxiety disorder. Weightlifting using exercise equipment or
household items (textbooks, canned goods, milk jugs filled with water, paint cans)
may help us to reduce the negative effects of stress and anxiety.
Continuous involvement in active recreational activities like walking, hiking,
biking, swimming, and others will help us stay focus to our goals and stay connected
to the people we love. Motivation is a great factor to influence teenagers to an active
lifestyle. They have to see and understand the reason for engaging to regular activity
instead of playing gadgets.
Activity 3: WHERE DO I BELONG?
In the box are the list of different physical activities. Classify whether they are
moderate or vigorous. Rewrite the activities on the table provided below.
1. GARDENING 2. PLAYING SOCCER 3. CLIMBING 4. BIKING 5. AEROBICS
6. SWIMMING 7. JOGGING 8. WALKING 9. PLAYING BASKETBALL 10. DANCING
MODERATE ACTIVITY VIGOROUS ACTIVITY

What is It

What is MVPA?
• Moderate physical activity refers to activities equivalent to intensity of
brisk walking or bicycling. Moderate activity will increase your heart
rate and make you breathe faster and feel warmer.
• Vigorous physical activity produces large increase in breathing or heart
rate, such as jogging, aerobic dance or bicycling uphill. Vigorous
activities require the highest amount of oxygen consumption to
complete the activity.

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Activity 4: ASSESS YOUR PAs
List all the activities that you do for the whole day and tell whether it is MODERATE
or VIGOROUS. Make a self -reflection of your performance below the table.

DAILY ACTIVITY MODERATE VIGOROUS

MY REFLECTION
___________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________

What’s More

Activity 5: LET’S GET PHYSICAL

Perform the different exercises, following safety protocols in performing, safety
in the working area, be in your proper attire.

Perform selected Exercises in 8 counts, 8 seconds interval must be observed in each execution.

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 What I Have Learned

Activity 6: MY MVPAs
Perform the activities in a given SET, kind of exercises and in a given period
of time/repetition to test your hearts capability in a low, moderate and high
performances. Get your RHR before and after your performance.

FLEXIBILITY-CARDIO- MUSCLE EXERCISES WEEK 1 WEEK 2

TYPE OF EXERCISE REPETITION/TIME SET SET
Sky Reach 12 1 2
Walking Touch Toe 12 1 2
Standing Leg Raise 12 1 2
Lunge with Twist 12 1 2
Jog in place 1 MINUTE 1 2
Walking lunge 12 1 2
Jumping jack 12 1 2
Knee Elbow 12 1 2
Butt Kicks 12 1 2
Dead Bug 12 1 2
Hip Raise 12 1 2
Crunches 12 1 2
Plank 20SECONDS 1 2
NOTE: Take 15-30 seconds rest in between exercises.

FLEXIBILITY-CARDIO- MUSCLE EXERCISES – WEEK 3

TYPE OF EXERCISE REPETITION/TIME SET
Sky Reach 8 3
Walking Touch Toe 8 3
Standing Leg Raise 8 3
Lunge With Twist 8 3
Walking lunge 8 3
Jumping jack 8 3
Knee Elbow 8 3
Dead Bug 8 3
Hip Raise 8 3
Crunches 8 3
Plank 20 SECONDS 2

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Accomplish the Exercise Log every after your performances:
EXERCISE LOG
NAME: RESTING HEART RATE:
TARGET HEART RATE (Lower Limit-Upper Limit):
GRADE AND SECTION: WEEK NO.

DATE TYPE OF EXERCISE TIME COVERED WORKING HEART RATE OF

(List all the exercises (No. of minutes RATE (WHR) PERCEIVED
performed) consumed to (Count the no. of EXERTION
execute the heart rate for 1 minute (RPE)
exercise) immediately after the (Please refer to
exercise) module 2)

Did you experience Dehydration, Hyperthermia, or Hypothermia during or after performing the exercise?
If yes, please explain how you feel and how did you manage to control the health issue.

How your participation in moderate to vigorous physical activity did helped you in improving health
related fitness and in optimizing your physical health?

Prepared by: Noted by:

__________________________________ _________________________________
Name and Signature of Student Name and Signature of Parent/Guardian

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 What I Can Do

Activity 7: MY RECREATIONAL GAME- CHALLENGE

1. Think of an exercise that you can use to challenge others and help them
improve health-related fitness. (Example: Planking Challenge/ Skip Rope
challenge).
2. Perform the challenge with your friends, family member or classmates near
you but observe the health protocol.
3. Take video while performing the challenge.
4. Mechanics of the game-challenge must be clear for the participants to follow.
RECREATIONAL GAME- CHALLENGE
PARTICIPANT: GRADE: STRAND:
DATE: SECTION:
PLANK (minute) ROPE (number executed)

Prepared by:

Assessment

Answer the following:

1. How can the intensity of your exercise activities be of help in maintaining
overall fitness?
2. How are active recreational activities different from passive one?
3. What for you is RECREATION?

Additional Activities

Copy the template provided below. Identify five (5) of your favorite recreational
activities and indicate the injuries that can possibly happen and recommended
treatment while doing them.
FAVORITE ACCOMPANYING RISK RECOMMENDED
RECREATIONAL (Possible Injury) TREATMENT
ACTIVITIES
1.
2.
3.
4.
5.

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 Module MUSCLE AND BONE
7 STRENGTHENING ACTIVITIES

What I Know

Activity 1: Identification
With the current quarantine status of the country, most of the outdoor activities are
prohibited. To be able to ensure our health and fitness we can perform exercise or
activities in our home or in our backyard. Tick inside the box the exercises or
activities that can help us improve the muscular strength of our lower extremities.

Walking Upstairs Push-up

Curl-ups Stationary Jogging

Stretching Squats

Lesson MUSCLE AND BONE

7 STRENGTHENING ACTIVITIES
Hiking and mountaineering have become popular in the recent years involving
persons of different ages from different walks of life. Hiking become popular because
of the adventure and the nature tripping. But aside from being a good recreational
activity, hiking can also improve our fitness level especially the cardiovascular fitness
and also the bone and muscle strength.

What’s In

Activity 2: Help Me Choose!

Before engaging in an outdoor recreational activity such as hiking and
mountaineering, we must prepare our entire body not only our muscular strength
but primarily our cardiovascular strength. Based on the previous discussion identify
if the following Aerobic Activities if they are Mild, Moderate or Vigorous.
__________ 1. Swimming __________ 4. Jogging in Place
__________ 2. Walking __________ 5. Biking
__________ 3. Hiking

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 What’s New

The Benefits of Hiking or Trekking

Although most of the first-time hikers may say that it is our cardiovascular system
that can be developed in participating to hiking or trekking events, aside from
cardiovascular fitness, it is also evident to professional hikers that they have a tone
muscle.

Trekking and hiking build strong bones as they require optimum effort from the body.
One stretches, jumps, climbs, and dodges at intervals. 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 a hiker properly carries
his/her backpack this can be equivalent to weightlifting activity or training that helps
us improve our bone and muscle strength.

Backpacking
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.

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.

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.

What is It

Activity 3: It’s time to prepare!

Bella is a first-time hiker, she will be joining a group of hikers for an overnight hike
at Mt. Pico de Loro in Cavite City. Knowing the principle of a loaded backpack please
help Bella prepare her things. Bella’s weight is 60 kilograms while her empty
bag/backpack weighted 2.5 kilograms.
ITEM WEIGHT and DESCRIPTION QUANTITY KILOGRAM
Tent ½ Kilo
Sleeping Bag ½ Kilo
Rope ½ Kilo
Flashlight/Lamp ¼ Kilo
Set of Shirt ½ Kilo per Set
Packed Rice 1 Kilo per Pack
Bottled Water (1 Liter) 1 Kilo per Liter
Canned Goods ¼ Kilo per Can
Firs Aid Kit ½ Kilo per Kit
Cellphone ¼ Kilo

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 What’s More

Activity 4: Let’s Go!

We already know the health benefits of hiking or mountaineering as well as the
preparation and things to bring during hiking. It is now time to prepare our body
for a hiking event.

Dry land exercise - Free Style

Warm-up 3-5 minutes dynamic warm up

Quadruped Hip Extensions Lunge Hip Thrusts

Main Exercise
Knee Tuck Hip Bridge Squats Steps-up

Floor Jack Improvise Kettlebell Hip Bridge w/ Extension

Swings
Cool down 2 – 3 minutes static stretching

Dry land exercise - Free Style

NO. NO. NO. OF NO.
NO. OF NO. OF
TYPE OF EXERCISE OF OF REPETITIO OF
REPETITION REPETITION
SETS SETS N SETS
DAY 1 DAY 2 DAY 3
1. Quadruped Hip Extensions 6 1 6 2 6 3
2. Lunges 12 1 12 2 12 3
3. Hip Thrusts 6 1 6 2 6 3
4. Knee Tuck Hip Bridge 6 1 6 2 6 3
5. Squats 12 1 12 2 12 3
6. Steps-up 12 1 12 2 12 3
7. Floor Jack 6 1 6 2 6 3
8. Improvise Kettlebell Swings 6 1 6 2 6 3
9. Hip Bridge w/ Extension 6 1 6 2 6 3
NOTE: Take 15-30 seconds rest in between exercises.
Day 2 and Day 4 is intended for rest and recovery

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 What I Have Learned

Briefly explain the health benefits of hiking and the proper preparation before a
hiking event.

Health Benefits Preparation

What I Can Do
Activity 4: EXERCISE LOG

After performing the pre-hiking exercises fill out the exercise log with the needed
information and answer the guide questions located after the exercise log.

EXERCISE LOG
NAME: RESTING HEART RATE:
TARGET HEART RATE (Lower Limit-Upper Limit):
GRADE AND SECTION: WEEK NO.

DATE TYPE OF EXERCISE TIME COVERED WORKING HEART RATE OF

(List all the exercises (No. of minutes RATE (WHR) PERCEIVED
performed) consumed to (Count the no. of EXERTION
execute the heart rate for 1 minute (RPE)
exercise) immediately after the (Please refer to
exercise) module 2)

Did you experience Dehydration, Hyperthermia, or Hypothermia during or after performing the exercise? If
yes, please explain how you feel and how did you manage to control the health issue.

How your participation in moderate to vigorous physical activity did helped you in improving health related
fitness and in optimizing your physical health?

Prepared by: Noted by:

_________________________ ________________________________
Name and Signature of Student Name and Signature of Parent/Guardian

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 Assessment

Write TRUE on a separate sheet of paper if the statement is correct otherwise FALSE.
__________ 1. By participating in a hiking event, we can only improve our
cardiovascular fitness.
__________ 2. In properly carrying a hiking backpack, we are almost doing the same
intensity of weight-lifting exercises.
__________ 3. If we are going to participate in a hiking event we must bring as many
food and other stuff as possible.
__________ 4. To avoid overexertion, it is important to perform warm-up and cool-
down exercise especially proper breathing exercise during hiking
activities.
__________ 5. Bone and muscle can also improve in participating in a hiking event.

Additional Activities

Activity 5: Time to Go Out!

You will be going to lead your first family swimming after the pandemic following the
IATF guidelines, Prepare a hiking Activity Plan for your family.
Venue Date Things to bring Preparation Person in
Charge

Guide Questions
1. Why is it important to prepare a plan for any outdoor recreational activities?
___________________________________________________________________________
___________________________________________________________
2. What are the possible health benefits of hiking activities?
___________________________________________________________________________
___________________________________________________________

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 Module ORGANIZING RECREATIONAL
8 ACTIVITY (HIKING and TREKKING)

What I Know

Activity 1: HIKING AT HOME (Matching Type)

The COVID-19 pandemic has affected the lifestyle of many people heavily.
Regular physical activities have been limited and hinders fitness development of
many individuals. Match the movements usually done during hiking in column A
with the possible alternative movement/exercise in column B. Write the letter that
corresponds to your answer on the space provided for.
Column A Column B
_____ 1. 1-kilometer Flat surface hike A. Skipping/Leaping
_____ 2. Climbing briskly up a hill B. Alternate Lunge
_____ 3. Crossing rocky river C. 10-Minute Jog-in-Place
_____ 4. Walking into uphill slope D. Slow-pace bullet kicks
_____ 5. Going down the slope E. Mountain Climbers

Lesson ORGANIZING RECREATIONAL

8 ACTIVITY (HIKING and TREKKING)
Outdoor recreation, particularly hiking and trekking, involves a lot of physical
activity, but it does not require you to have athletic level of skills to be able to
participate. However, you need to be physically fit to be able to carry out the
activity.
Hiking is done on man-made road or well-made trails and basically shorter
in distance, which sometimes only takes a day or two to cover while trekking
becomes more rigorous such that it is done over a variety of terrain and takes a
longer time to hike and thus, entails more days and nights in the outdoors. Either
hiking or trekking, any individual who would plan to go into this type of recreational
activity should prepare himself both physical and mentally to conquer the challenges
that he may encounter along the way.

What’s In

HEALTH-RELATED BENEFITS OF HIKING AND TREKKING

Before the COVID-19 pandemic strikes our country, there are group of people
from different ages who are active hikers and trekkers which their enthusiasm in
mountaineering activities leads them into different places in the country. Aside from
the satisfaction and enjoyment, they are also aware of the health benefits of outdoor

(DO_Q4_HOPE4_MODULE8)
19
recreation. The following are some of the health-related benefits of hiking and
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, contributing 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, cleansing the lungs and making them stronger to a
certain extent.
• Trekking and hiking build strong bones and muscles as they require optimum
effort from the body. In addition to the movements, a certain weight is also
added because of the backpack being carried.
• If the hike or trek is done on a regular basis, this can be a good activity for
losing weight, as it will burn off calories and unwanted fats.

What’s New

Activity 2: CHECK BEFORE YOU HIKE

Are 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. Please put
a check on the space provided for if you are practicing the following:
_____ Spending too much time with your gadgets
_____ Getting enough rest and sleep
_____ Being dependent on fast food, chips, and sodas
_____ Eating on time
_____ Being stressed out with schoolwork

What is It

Activity 3: Ready for hiking or trekking?

To determine if you are ready for hiking or trekking, please fill the table with the
needed information.
1. Resting Heart Rate: please count your resting heart rate for one-minute as you
wake up in the morning before you proceed with your hiking at home activity.
2. Perform a 3-minute step test or jog in place, then count your working heart rate
immediately after the activity.
3. Determine if your working heart rate is within the target intensity of 60%-80%.
Heart Rate Normal Range Remarks
Resting Heart Rate: Boys: 49-73 beats/minute Within the normal range?
_______ beats per minute Girls: 54-78 beats/minute _____ Yes _____ No
Working Heart Rate 60% - 80% Target Heart Within the target heart
_______ beats per minute Rate rate?
_____ Yes _____ No
If you answered yes to both questions, Congratulations! You are now ready to hike
at home.
If no, consult your physical education and health teacher.

20 (DO_Q4_HOPE4_MODULE8)
SAFETY REMINDERS IN HIKING AND TREKKING

What’s More

Activity 4: PICK 2
Now that you are ready, study the table of exercises below and pick 2 from
each set to create your hiking at home exercise program. Put a check mark inside
the box of your selected exercise.
SET EXERCISE1 EXERCISE 2 EXERCISE 3 No. of No. of
Light Intensity Moderate Vigorous/ repetitions sets
Intensity High Intensity
Jog in place Moderate pace Skipping High Knees
high knees
16
SET 1 1
repetitions

Side squats Alternate Lunge Jump lunge

16
SET 2 1
repetitions

Bicycle Moderate-pace Burpees

mountain climbers
8
SET 3 1
repetitions

Note: Choose exercise appropriate to your physical ability and consult your PE teacher.

21 (DO_Q4_HOPE4_MODULE8)
 What I Have Learned

Activity 5: Hiking or Trekking?

Using Venn diagram, determine the similarities and differences of hiking and
trekking when it comes to skills, difficulty, fitness benefits, and features.

Hiking Trekking

What I Can Do
Activity 6: EXERCISE LOG
After performing the hiking/trekking at home exercises fill the exercise log with the
needed information and answer the guide questions located after the exercise log.
EXERCISE LOG
NAME: RESTING HEART RATE:
TARGET HEART RATE (Lower Limit-Upper Limit):
GRADE AND SECTION: WEEK NO.

DATE TYPE OF EXERCISE TIME COVERED WORKING HEART RATE OF

(List all the exercises (No. of minutes RATE (WHR) PERCEIVED
performed) consumed to (Count the no. of EXERTION
execute the heart rate for 1 minute (RPE)
exercise) immediately after the (Please refer to
exercise) module 2)

Did you experience Dehydration, Hyperthermia, or Hypothermia during or after performing the exercise? If
yes, please explain how you feel and how did you manage to control the health issue.

How your participation in moderate to vigorous physical activity did helped you in improving health related
fitness and in optimizing your physical health?

Prepared by: Noted by:

_________________________ ________________________________
Name and Signature of Student Name and Signature of Parent/Guardian

22 (DO_Q4_HOPE4_MODULE8)
 Assessment

Activity 7: MULTIPLE CHOICE: Write the letter that corresponds to your answer
on a separate sheet of paper.

1. It is done on man-made road or well-made trails and basically shorter in

distance, which sometimes only takes a day or two to cover.
A. Hiking B. Island Hopping C. Orienteering D. Trekking
2. An outdoor physical activity that is very rigorous since it is done over a variety of
terrain and takes a longer time to hike and thus, entails more days and nights in
the outdoors.
A. Hiking B. Mountain Climbing C. Orienteering D.
Trekking
3. Hiking/Trekking, if done regularly, provides health-related benefits. The
following are some of the health benefits of hiking EXCEPT _______________.
I. Build strong bones and muscles as they require optimum effort from the
body.
II. It helps in strengthening of the cardio muscles and further builds a more
robust heart.
III. The fresh and clean air of the mountains allows the respiratory system to
breathe in unpolluted air, cleansing the lungs and making them stronger
to a certain extent.
IV. This can be a good activity for losing weight if done on a regular basis.
A. All are Correct C. I, II, IV are Correct
B. I, II, III are correct D. II, III, IV are correct
4. After the self-check activities, Mark recorded 127 bpm working heart rate, 138
bpm for John, 151 bpm for Ella, and 189 bpm for Mikka. Who among the four
hikers should not be recommended to join the hike?
A. Mark B. John C. Ella D. Mikka
5. How are you going to arrange the following exercises from low intensity to high
intensity?
I. Burpees
II. Jog-in-place
III. Side squats

A. I, II, III B. I, III, II C. II, I, III D. II, III, I

Additional Activities

Activity 5: HIKE WITH THEM!

Show table of exercise in Activity 4 to the members of your household. Lead
them in selecting 5 exercise which you will perform together this coming weekend.
Decide on the number of repetitions and sets you and your housemates will perform.
Please be guided by the FITT principle.

23 (DO_Q4_HOPE4_MODULE8)
 List of No. of No. of sets Rest/Break Remarks
Exercises repetitions
1
2
3
4
5

Guide Questions
1. How did the members of the household find the activity?
_____________________________________________________________________
_______________________________________________________
2. Would you encourage them to do the exercise regularly? Why?
___________________________________________________________________________
___________________________________________________________

(DO_Q4_HOPE4_MODULE8)
24
References
De Asis, LMQ. (2020), Quarter 1 – Module 3: Dehydration, overexertion, Hypothermia,
and Hyperthermia Physical Education and Health 1, Department of
Education – Valenzuela, Valenzuela City
Leonard J. (2019), What causes dizziness after a workout? Medical News Today.
https://www.medicalnewstoday.com/articles/326851
Georges S. (2017), Dehydration in Swimmers, https://www.sportsrec.com/370702-the-
best-thing-to-drink-after-lifting-weights.html
Huizen J. (2017), What should you know about hyperthermia? Medical News Today.
https://www.medicalnewstoday.com/articles/320226
Mullen G.J. (2015), How Hot Is Too Hot In Open Water Swimming? Swimming World.
https://www.swimmingworldmagazine.com/news/hot-hot-open-water-
swimming/#:~:text=Swimming%20Heat%20Stroke&text=Hyperthermia%20is
%20defined%20as%20a,99.5%E2%80%93100.9%20degrees%20Fahrenheit
British Red Cross (2007), Frostbite and Hypothermia, First Aid Manual – ARC
https://www.redcross.org/content/dam/redcross/atg/PDF_s/Preparedness_
__Disaster_Recovery/Disaster_Preparedness/Winter_Storm/Frostbite_and_Hy
pothermia.pdf
American National Red Cross (2020), Home Pool & Hot Tub Safety,
https://www.redcross.org/get-help/how-to-prepare-for-emergencies/types-
of-emergencies/water-safety/home-pool-safety.html
American National Red Cross (2020), Swimming Safely in Lakes, Rivers & Streams,
https://www.redcross.org/get-help/how-to-prepare-for-emergencies/types-
of-emergencies/water-safety/home-pool-safety.html
• Darilag, Agripino G. A.,Vergara,Lordinio A. et.al. (2009). Enjoy life With P.E. and Health:
Quezon City: SD Publication
• Perez,Vilma V.N., Luna, Lilian N., et.al (2004). MAPEH-CAT IV: Quezon City: St.
Bernadette Publishing House Corporation
• Aparato, Conrado R., T.,Brebante, Zyra Ruth T., et.al (2017). Physical Education and
Health VolumeII: Quezon City:REX Printing Company, INC.
• https://www.google.com/search?q=exercises+for+flexibility
• https://myswimpro.com/blog/2018/10/04/dryland-exercises-for-swimmers/
• https://www.who.int/news-room/fact-sheets/detail/physical-activity
• Darilag, Agripino G. A.,Vergara,Lordinio A. et.al. (2009). Enjoy life With P.E. and Health:
Quezon City: SD Publication
• Perez,Vilma V.N., Luna, Lilian N., et.al (2004). MAPEH-CAT IV: Quezon City: St.
Bernadette Publishing House Corporation
• Aparato, Conrado R., T.,Brebante, Zyra Ruth T., et.al (2017). Physical Education and
Health VolumeII: Quezon City:REX Printing Company, INC.
• https://www.google.com/search?q=exercises+for+flexibility
• https://myswimpro.com/blog/2018/10/04/dryland-exercises-for-swimmers/
• https://www.who.int/news-room/fact-sheets/detail/physical-activity

25
For inquiries or feedback, please write or call:
Department of Education – SDO Valenzuela
Office Address: Pio Valenzuela Street, Marulas, Valenzuela City
Telefax: (02) 8292-4340
Email Address: sdovalenzuela@deped.gov.ph
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