KIDAPAWAN CITY DIVISION-SENIOR HIGH SCHOOL PROGRAM

Simplified Self-Learning Module

Grade 12- P.E. and Health 4
Quarter 4 /Module 4, Week 7 & 8

Name:______________________________________________ Grade/Strand/Section:_____________
School: _____________________________________________LRN____________________________
Subject Teacher:_____________________________________Score___________________________
Aquatic Activities and Its Benefits
What I Need to Know
Recreational activities help manage stress. It provides a chance to nurture one self and provides a
sense of balance and self –esteem, which can directly reduce anxiety and depression. It creates balance
between academic pressure with physical and mental well-being. One of the recreational activities that help
our physical and mental well-being is sports recreational activities. It is a recreational activity that would help
our body become more active. These sports are also a good way of exercising. Because as we all know,
exercise is good for our body especially if we are stressed and overpowered in our daily routines.
According to (Prado, 2018), “as people living in an archipelagic country surrounded by gorgeous
bodies of water, it’s almost a must for us Filipinos to hit the beach whenever the temperature rises. But aside
from lounging on the sand or going for a casual swim, there are other more exciting things we can do in our
country’s open waters—and water sports are at the top of the list.”
(https://yoorekka.com/magazine/metro-manila/2018/04/05/10-aquatic-activities-in-the-philippines-and-where-to-try-them/)
Water Sports is a sport played or practiced on or in water. And there are different types of water sports
around the world.
In this module, you will be able to learn about aquatic activities and its physiological indicators such as
heart rate, rate of perceived exertion and pacing associated with MVPAs to monitor and/or adjust participation
or effort.

LEARNING COMPETENCY:
Identify physiological indicators such as heart rate, rate of perceived exertion and pacing associated
with MVPAs to monitor and/or adjust participation or effort. (PEH12FH-IIk-t-9)
At the end of this module, you should be able to:
1. Discuss what an aquatic activity is;
2. Identify the physiological indicators such as heart rate, rate of perceived exertion and pacing in
aquatic activities; and,
3. Value the importance and benefits of doing and participating in aquatic activities.
What I Know
PRE-ASSESSMENT
Direction: Read and answer the questions carefully. Write the letter of the correct answer in your
notebook.
1. It helps manage stress and help create balance between academic pressures with physical and mental well-

being.
A. Eating B. Recreational Activities C. Sports D. All of these
2. This is from the word “aqua” meaning water and involves its related activities.
A. Aquatic activities B. Aquatic Activities C. Outdoor activities D. Recreational
3. Which of the following types of aquatic activities require great physical strength, perseverance,
determination, positive attitude, and a burning desire to excel?
A. Competitive dual sports C. Team sports
B. Individual water sports D. None of the above
4. Which among the aquatic activities is peeking through the life underneath water by swimming with the aid of

a snorkel and mask?

A. Canoeing B. Kayaking C. Scuba Diving D. Snorkelling
5. It is the upward force of the water on an object.
A. Buoyancy B. Gravitational C. Normal D. Tension
6. Which aquatic activity describes a diver using a regulator as the breathing apparatus and a tank with
compressed air to enable the diver to breathe normally underwater.
A. Canoeing B. Kayaking C. Scuba Diving D. Snorkelling
7. Which of the following does NOT belong to the group?
A. Canoeing B. Kayaking C. Scuba Diving D. Whale Watching
8. It is the pressure exerted by the water at equilibrium due to the force of gravity.
A. Absolute B. Atmospheric C. Differential D. Hydrostatic
9. Which of the following special characteristics of water provides a unique environment for activities and good
workout?
A. Buoyancy B. Enhance cooling C. Hydrostatic pressure D. All of the above
10. It is a scale used to identify the intensity of your exercise based on how hard you feel (or perceive) your
effort to be.
A. Blood Pressure B. Heart Rate C. Rate of Perceived Exertion D. Both A and B

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 Office Address: JP Laurel corner Quirino Drive, Brgy. Poblacion, Kidapawan City Name of the Writer: Leomar M. Ebuetada,EdD-P.E.
Telephone No.: (064) 5724144/ (064) 5779654 Subject: Physical Education and Health 4
Website: depedkidapawancity.com Email: kidapawan.city@deped.gov.ph Grade Level: Grade 12

What’s In

ACTIVITY1. ARRANGE AND TELL ME

Direction: Rearrange the jumbled letters and write a short description of the word.

1. ETRA ARTEH _________________________________________________________________________

2. TREAW ______________________________________________________________________________

3. ATUQCIAS ___________________________________________________________________________

4. ANCBYUOY __________________________________________________________________________

5. OPRTSS _____________________________________________________________________________

ACTIVITY 2: MATCH ME! Match Column A to Column B. Write your answers to the corresponding number in
your notebook.
Column A Column B

1. Snorkelling

2. Scuba Diving A.

B.
3. Water Running Belts

C.
4. Canoeing

D.
5. Kayaking

E.
https://www.slideshare.net/CharizaCervao/aquatic-activities
https://www.slideshare.net/CharizaCervao/aquatic-activities
https://www.slideshare.net/CharizaCervao/aquatic-activities

2
https://www.slideshare.net/CharizaCervao/aquatic-activities
https://www.cheshirefitnesszone.com/what-are-the-common-types-of-equipment-used-in-aquatic-therapy

What’s New

Read and answer the questions carefully. Write your answers in your notebook.
❖ What are Aquatic Activities?

________________________________________________________________________________________
________________________________________________________________________________________
________________________________________________________________________________________
________________________________________________________________________________________
________________________________________________________________________________________
❖ Why do we need to know the different outdoor and recreational activities?

________________________________________________________________________________________
________________________________________________________________________________________
________________________________________________________________________________________
________________________________________________________________________________________
________________________________________________________________________________________
What Is It

The term “Aquatic Activities” covers all these plus swimming, and can be defined as motor activities
performed in water for purposes that may be utilitarian, competitive, educational, therapeutic, or recreational.
With regard to research, swimming is probably the most studied of all sports (Barbosa et al., 2010).
AQUATIC ACTIVITIES
SNORKELING
❖ Is peeking through the life underneath water by swimming by the aid of a
snorkel and mask. Through snorkeling, one can observe
the underwater attractions for a longer period of time,
without the need to constantly resurface to gasp
for air, and with relatively lesser effort.
❖ Snorkeling helps the overall
fitness of a person. It works out the quadriceps,
hamstrings, calves, ankles, hip, flexors, core muscles,
and shoulders while swimming.
(https://www.slideshare.net/CharizaCervao/aquatic-activities)

CANOEING
❖ The word “canoe” originated from the Carib word “ kenu” which means dugout.
❖ Canoes were originally made from large tree trunks.
https://www.slideshare.net/CharizaCervao/aquatic-activities

❖ The more well-known

version of the canoe was introduced by
the North American Indians where the
frame was built from wooden ribs.

❖ The oldest known canoe ,

Pesse Canoe, believe to be constructed
between 8200 and 7600 B.C. was found
in the Netherlands. ❖ Canoeing is a sport which involves paddling a canoe with a single-bladed paddle.
(https://www.slideshare.net/CharizaCervao/aquatic-activities)

KAYAK OR KAYAKING
❖ Also called qajak. means “ man’s boat or “ hunter’s boat” originated from the Inuit and Aleut tribes of Arctic
North America.
❖ The early kayaks were very individualized as each kayak was crafted
by the user, basing
the measurement to the frame of his body
and not on any standard.
❖ The oldest existing kayaks are exhibited
in North America Department of the
State Museum of Ethnology Munich.

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❖ Kayaking is the use of a kayak for moving across water. It is distinguished from canoeing by the sitting
position of the paddler and the number of blades on the paddle. Most kayaks have closed decks, although sit-
on-top and inflatable kayaks are growing in popularity as well.
(https://www.slideshare.net/CharizaCervao/aquatic-activities)

SCUBA DIVING

❖ Scuba is an acronym for Self-

Contained Underwater Breathing Apparatus.
❖ Scuba diving is a dividing method
where a diver uses a regulator as the
breathing apparatus and a tank with
compressed air which enables the diver to
breath normally underwater. With this
equipment, a diver can explore the waters
for a longer period of time and at greater depths. (https://www.slideshare.net/CharizaCervao/aquatic-activities)

Benefits of Aquatic Activities

From (https://www.daytonastate.edu/aquatic_ctr/HealthTips.html), “regular swimming builds

endurance, muscle strength, and cardio-vascular fitness. Kicking workouts, water aerobics, pool running, or a
regular swimming workout can all give you a great exercise session without the weight of your body pounding
you with each move. After a land workout, swimming a few laps can help you cool-down, move blood through
your muscles to help them recover, and help you relax as you glide through the water.” And so, it is very
important to know that aquatic activities can give us benefits.
The following are the benefits of aquatic activities:
• Aquatic activity is an ideal medium for exercise for those who have injuries
• With properly trained staff to guide patrons, water can be an injury free environment for people with a wide
variety of abilities and ages
• Improves balance in upright positions
• Water allows for a greater variety of movements than on land and increase strength faster by decreasing the
effects of gravity
• Increases range of motion and flexibility
• Prevents or slows atrophy of weakened muscles due to increased circulation and movement
• Speeds recovery by relieving the use of braces and physical aids
• Builds self-confidence, self-image, and self-concept
• Allows ambulation earlier than on land
• Promotes leisure-time activities
• Promotes physical fitness, wellness, and a positive lifestyle
• Promotes opportunities for self-determination

AQUATICS

• Water has special characteristics that provide a unique environment for activities and good workout.
• These characteristics include buoyancy, hydrostatic pressure and enhance
cooling.
✓ BOUYANCY
▪ It is the upward force of the water on an object.
▪ This is the reason why boats and people float on water
▪ It also gives a weightless feeling, which makes it easier to move, lift knees or even jog in water.
✓ HYDROSTATIC PRESSURE
▪ The pressure exerted by the water at equilibrium due to the force of the gravity.
▪ It is the weight of the water pressed down on the object.
▪ Hydrostatic pressure is exerted on the body from all sides and this pressure, combined with
buoyancy, helps keep standing balance in water.
✓ ENHANCE COOLING
▪ Transfers heat away from the body much quickly than air given in the same temperature
▪ This is the reason we can stay longer in the water and can tolerate longer workouts without feeling
being overheated.

Fascinating Fact about Aquatic Exercise

Aqua heart rates are 13% or 17 beats per minute lower in water than heart rates during comparable
land exercise. Why is my heart rate lower in water than on land?
There are Five Theories:

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 Temperature - Water cools the body with less effort than air. This reduced effort means less work for
the heart, resulting in a lower heart rate.
Gravity - Water reduces the effect of gravity on the body. Blood flows from below the heart back up
to it with less effort, resulting in a lowered heart rate.
Compression - Water is thought to act like a compressor on all body systems, including the vascular
system, causing a smaller venous load to the heart than equivalent land exercise.
Partial Pressure - A gas enters a liquid more readily under pressure. In water exercise the gas is
oxygen and the liquid is blood. So, more efficient gas transfer due to water pressure may reduce the workload
of the heart.
Dive Reflex - This is a primitive reflex associated with a nerve found in the nasal area. When the face
is submerged in water, this reflex lowers heart rate and blood pressure. This reflex is stronger in some
individuals than in others. Some research suggests that the face doesn't even need to be in the water for the
dive reflex to occur. Some people experience its effect when standing in chest deep water.
(https://www.daytonastate.edu/aquatic_ctr/HealthTips.html)

What is RPE?
Rate of Perceived Exertion- is a scale used to identify the intensity of your exercise based on how
hard you feel (or perceive) your effort to be. The RPE scale typically runs from 0 to 10, with zero being literally
nothing and 10 being the hardest you could possibly exert yourself, (Kelly O’Mara, 2020)
(https://www.triathlete.com/training/what-is-rpe/) .

For example: A 7/10 RPE means you should be at about 7 out of 10 in terms of perceived exertion—or
about 70% effort.
One thing to note: RPE is a subjective measure of how hard something feels both physically and
mentally for you in that specific workout on that specific day. (https://www.triathlete.com/training/what-is-rpe/)

Why Use RPE?

RPE provides a more universal scale to measure exercise exertion. It gives you a check on more
objective measures like heart rate or power. You might have established your training zones with an FTP test
or extrapolated them from a long race effort, then it gives you target heart rate zones to hit for various efforts
and corresponding power numbers on the bike or paces on the run and in the pool.
(https://www.triathlete.com/training/what-is-rpe/)

How Do You Know What Your RPE Is?

Originally, the RPE scale was established as the Borg Scale of Perceived Exertion and the scale went
from 6 to 20. The idea was that if you added a zero to your perceived exertion, you’d get your approximate
heart rate. For example, a 12 on that scale would correspond with about 120 heart rate which is considered
“fairly light” activity on the Borg scale, such as brisk walking. (https://www.triathlete.com/training/what-is-rpe/)

In the 1960s, that scale was changed to an easier to understand 0 to 10, but the rough guidelines are
still applicable.
Strava, for instance, uses RPE as a metric you can add to your workouts. Here’s how they define the 0
to 10 scale:
• Easy (1-3): Could talk normally, breathing naturally, felt very comfortable
• Moderate (4-6): Could talk in short spurts, breathing more labored, within your comfort zone but
working
• Hard (7-9): Could barely talk, breathing heavily, outside your comfort one
• Max effort (10): At your physical limit or past it, gasping for breath, couldn’t talk/could barely
remember your name.

What’s More

Activity 3: Add More!

Direction: List down at least 10 Aquatic Activities in the Philippines and fill-up the table below.

Aquatic Activities Location Equipment use Benefits to our body

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What I Have Learned

Complete the statements

I have learned that…

I discovered that…

I understand that…

I will share my…

What Can I Do

Activity 4 “Slogan Making”

Direction: Create a slogan on the benefits and importance of Aquatics Activities in our body. Use a
separate paper or any clean sheet of bond paper for your activity. The following criteria will be the basis for
scoring:

CRITERIA Excellent Very Good Good Fair Poor

5pts 4pts 3pts 2pts 1pt
Content
Creativity
Originality
Punctuality
Total

Assessment
Post-Assessment
Direction: Choose the correct answer from the given choices. Write your answer in your paper.
1. 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 breath normally underwater.
A. Canoeing B. Kayaking C. Scuba D. Snorkeling
2. It is a scale used to identify the intensity of your exercise based on how hard you feel (or perceive) your
effort to be.
A. Blood Pressure C. Rate of Perceived Exertion
B. Heart Rate D. Both A and B

3. It has defined as motor activities performed in water for purposes that may be utilitarian, competitive,
educational, therapeutic, or recreational.
A. Aquatics B. Boating C. Sailing D. Sports
4. It is the upward force of the water on an object.
A. Buoyancy B. Gravitational C. Normal D. Tension
5. It helps manage stress and help create balance between academic pressures with physical and mental well-
being.

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 A. Eating B. Recreational Activities C. Sports D. All of these
6-10.What are the five theories why heart rate is lower in water than on land?
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________

References
https://yoorekka.com/magazine/metro-manila/2018/04/05/10-aquatic-activities-in-the-philippines-and-where-to-
try-them/
https://www.daytonastate.edu/aquatic_ctr/HealthTips.html
https://www.wilderness.org/articles/article/outdoor-recreation-faqs
https://www.slideshare.net/CharizaCervao/aquatic-activities
https://www.triathlete.com/training/what-is-rpe/
https://www.slideshare.net/CharizaCervao/aquatic-activities
https://www.cheshirefitnesszone.com/what-are-the-common-types-of-equipment-used-in-aquatic-therapy/
https://cestovanie.sme.sk/c/20511112/tipy-na-najlepsie-destinacie-a-miesta-na-snorchlovanie.html
https://plzen.rozhlas.cz/berounka-je-sjizdna-ale-vody-je-v-ni-malo-7560401
https://www.kopptours-tagungen.de/incentive-reisen/
https://www.pexels.com/de-de/foto/am-grund-des-ozeans-baden-beschadigen-blau-248560/
https://www.wilderness.org/articles/article/outdoor-recreation-faqs
Barbosa TM, Pinto E, Cruz AM, Marinho DA, Silva AJ, Reis VM, Costa MJ, Queirós TM. The evolution of
swimming science research: Content analysis of the “Biomechanics and Medicine in Swimming” Proceedings
Books from 1971 to 2006. In: Kjendlie PL, Stallman Robert Keig, Cabri Jan, editors. Biomechanics and
Medicine in Swimming XI. Oslo (Norway): Norwegian School of Sport Science; 2010. 2010. pp. 312–313