PEH 104
hamstrings.
RECREATIONAL ACTIVITIES
1. It is a break from monotony and a diversion from
the daily routine. Has a positive change from the
stereotypical lifestyle.
2. RA give enjoyment because while recreating one
engages in something he likes.
3. Source of hoy and provide relaxation for one’s
mind and body.
Recreational Categories:
Active Recreation
-are means of relaxation and fun time activities
usually of a more formal nature no particular rules
to be followed. Often requiring equipment and
taking place at prescribed places, sites or fields.
Passive Recreation
-refers to recreational activities that do not require
organized facilities like sports fields or pavilions and
gyms.
What is Outdoor Recreation?
-provides opportunities for people to be active,
relax, develop friendships, spend time as a family,
be challenged and develop new skills and abilities –
both physical and mental.
-Active outdoor recreation provides an alternative
option for people who do not want to participate in
organized traditional sport.
BENEFITS
1. Directly associated with improved outcomes for
cardiovascular health, obesity, stress-related illness
and mental health.
2. Easy access for all due to many types of
activities to suit interests, abilities and
environments.
3. Activities have low or no cost at all.
4. Has social benefits to completing ORA with
clubs, and up skilling with providers.
TREKKING
- Involves a long vigorous hike in wild natural
environment for multiple days. It can be done off
hiking trails.
- As well as fun and riveting, hiking and trekking
can improve your mental and physical health.
BENEFITS:
1. IT LOWERS THE RISK OF HEART DISEASE
AND IMPROVES YOUR BLOOD PRESSURE
2. Benefits the muscles, build up strength in the
thighs, lower leg muscles, hip muscles and
3. Build endurance.
4. Along hiking, both are weight-bearing exercises,
which build up bone density.
5. Boosts your core strength as you hike with a
heavy backpack.
6. Improves mental health by getting away from
stress of everyday life.
7. Depression, stress, and anxiety have a way of
building up when you’re cooped up indoors too
long. Hitting the trail helps to put your life in
perspective and take your mind off your worries.
8. It makes you creative. Due to outdoor exposure,
soaks all the vitamin D from the sunlight can
improve your mind. Increases ability to focus and
improve problem-solving skills.
Vitamin D
-is also great for maintaining healthy bones and
teeth, supporting your immune system and
boosting cardiovascular health.
HIKING
- is defined as walking a long distance, especially
cross country or in the woods. To hike is to engage
in a leisure-like activity on pre-made trails and/or
roads. - not just an activity but it is an Art.
Hiking Equipment
- Map/Compass
- Water - Headlamp
- First-aid kit
- Food for the day
- Fire-starting tool
- Fixed blade knife or Foldable Knife
- Multi-tool
14 Essential Hiking Tips for Beginners in the Art
of Hiking
✓ Choosing the Right Hike
- Biggest mistake made by the beginners is
selecting the long hike or one having excessive
climbing. Consider normal pace as 2 miles per
hour. And If you’ve selected Hill or mountain then
add one hour for thousand feet of elevation.
✓ Weather conditions
- Can drastically change your first hiking
experience,
-So it is always better to check the weather
condition before going to hike a trail.
✓ Clothing
- Make sure that your clothes are adequately warm
and in layers.
✓ Right shoes
- Painful feet can destroy your first hiking
experience. Invest in high-quality shoes that
provide solid grip and support to your ankles.
CAMPING
1. Develop self-confidence and self-respect.
2. Grow as responsible members of the society
3. Develop our capacities for leadership and use
responsibility in our own groups and community life.
4. Appreciate that health of mind and body is a
sacred gift and that physical fitness and mental
well-being are conditions to be achieved and
maintained.
➢ For many people, camping is the ultimate
getaway. ➢ A camping trip requires some
equipment and preparation to be accomplished
enjoyably.
EQUIPMENTS:
1. Tents
➢ The classic camping shelter offers cozy privacy
and protects you from insects and the elements.
➢ Don’t underestimate the size you’ll need; a tent
that’s big enough on paper for three adults might be
crowded in real life.
2. Sleeping Bags and Pads
➢ We all want what’s known as a three-season
sleeping bag, suitable for use anytime except
winter.
➢ Sleeping bags have comfort ratings based on
temperature—when choosing, keep in mind that
nights can be chilly in the field.
➢ Fluffy as it may be, a sleeping bag alone won’t
ensure a comfortable night’s rest.
➢ A sleeping pad will keep you warmer and will
cushion your back, shoulders and hips from the
unyielding ground.
3. Camp Furniture
➢ Everyone likes to sit around a campfire, but
hardly anyone likes to sit on the ground for more
than a few minutes.
➢ Many campgrounds provide a picnic table at
each campsite, and every camping party uses them
extensively.
➢ A tarp may seem like extra trouble and expense,
since you already have a tent. But it’s great to be
able to hang a little roof over your camp table for
shade and protection from rain.
➢ Don’t neglect lighting. The campfire has a lovely
glow, but you’ll need light in tents, for the cooler, at
the camp table, for finding your way to restrooms,
etc.
4. The Camp kitchen
➢ A stable cooktop with a flame you can control
makes it much easier to whip up a meal.
➢ Most run on propane and are simple to operate.
➢ Abseiling Canyoning Mountain Biking Adventure
Racing Caving Orienteering Bird Watching Diving
Outrigger Canoeing Camping Geocaching Rafting
Bush Walking Hiking Rock Climbing Canoeing
Kayaking Sea Kayaking Snorkeling Stand - up
Paddle Boarding Surfing Swimming Trail Running
Walking
-There’s no need to bring a heavyweight stove; the
standard two-burner propane models usually fold
up to about the size of a briefcase and fit in easily
with your gear.
➢ Camp cookware should be simple. A frying pan,
a generous sauce pan, a spatula, a serving spoon,
a chopping knife and an inexpensive cutting board
will meet most of your needs.
5. Clothes and Hygiene
➢ Normal mild-weather clothes—jeans, cargo
shorts, T-shirts, sweatshirts, etc.—are generally fine
for camping. ➢ It’s common for campgrounds to
provide bathrooms and showers, and it’s a real
treat to freshen up during the course of a weekend
in the woods.
➢ Make sure to research local rules about washing
and relieving yourself near streams, lakes, and
other natural features.
TREKKING
- involves a long vigorous hike in wild natural
environment for multiple days. It can be done off
hiking trails.
- Hiking and Trekking, can improve your mental and
physical health.
BENEFITS OF HIKING AND TREKKING
1. It lowers the risk of heart disease and improves
your blood pressure
2. Better overall Fitness - these activities do
amazing things to your muscles. Build up strength
in your thighs, lower leg muscles, hip muscles and
hamstrings. It also builds your endurance. Hiking
and trekking are both weight-bearing exercises,
which build up bone density. Trekking also boosts
your core strength as you hike with a heavy
backpack. - The more you do, the more your overall
strength and fitness improves.
3. IMPROVES YOUR MENTAL HEALTH.
- Get away from the stress of everyday life and
escape to the outdoors. Stress, depression and
anxiety have a way of building up when you’re
cooped up indoors too long. Hitting the trail helps to
put your life in perspective and take your mind off
your worries.
4. IT MAKES YOU CREATIVE.
- On top of all the physical and mental boosts,
hiking and trekking can also make you more
creative. It’s true! Spending time outdoors and
soaking all the Vitamin D from the sunlight can
improve your mind. Vitamin D, “the sunshine
vitamin,” increases attention span, and improves
our ability to focus. Put a creative spin on our
problem-solving skills. - Vitamin D is also great for
maintaining healthy bones and teeth, supporting
your immune system and boosting cardiovascular
health.
EQUIPMENTS
1. Hiking boots.
- For short day hikes, comfortable sneakers might
do it but for longer overnight hikes good hiking
shoes or boots are essential. For trekking, you
might want to think about boots with ankle support.
Don’t forget to wear in your shoes before you go on
a hike.
2. A backpack.
- For day hikes, a light day backpack with a
hydration pack is perfect. For longer hikes and
treks, where you need to carry your food and tent, a
50-60L backpack should suffice.
-Make sure it has a waist belt and adjustable back
support.
3. A tent.
- Your accommodation for the duration of your trip
should be sturdy. If you intend to hike during
warmer seasons, a 3 season tent will do, yet if you
plan to hike during winter, make sure your tent has
a skirt and can withstand wind, rain, and snow.
4. A sleeping bag.
- When buying a sleeping bag, adhere to the
comfort temperatures provided by the
manufacturer. Usually, there are three numbers:
comfort, limit, and extreme. Comfort is the
temperature at which a female will rest comfortably,
limit - a male comfort temperature, extreme - the
lowest temperature at which female will be able to
sleep for 6 hours without the risk of hypothermia.
THREE DIFFERENT TYPES OF HIKING /
TREKKING
➢ DAY HIKING / TREKKING
- As is apparent by the name, day hiking refers to a
hike that does not exceed daylight hours. It can be
anything from a simple walk in a natural
environment, such as an urban nature park, to a
hike across a small mountain trail with hikers
returning as the sun goes down. It can also include
a complete day trip into the wild with a guide in tow.
-You don’t have to limit yourself to trails that are
close by either. Just hop on a train or a bus to get
to another trailhead. This is called a transfer hike,
and if you want to ensure you can get home before
it gets dark, just make sure the trail ends at a train
station or bus stop. This type of hike is perfect for
beginners who want to work their way up to more
adventurous trails.
➢ SUMMIT HIKING / TREKKING
- Summit hiking is considered to be the most
rewarding hikes a person can take. As the name
implies, it involves surmounting the summit or peak
of a mountain, an objective that is as challenging as
it is fulfilling.
- In fact, beyond the thrill of making it to the top,
each peak offers a deep connection to the
landscape that is unlike other hiking experiences. If
you want to take it up a notch, you can also try
peak bagging, which involves hikes to multiple
peaks.
-The main aim of this pastime is to reach as many
summits as possible (such as hills and mountains).
➢ LONG-DISTANCE HIKING / TREKKING
- Time has a way of putting things into perspective,
something which long-distance hikers are well
aware of. Contrary to popular belief, they are not
like backpackers.
-A long-distance hike can take weeks and even a
couple of months to traverse.
-It is an exercise in perseverance that breaks
physical and mental limitations for those who can
endure it.
- Unlike a day trip, you cannot just turn around and
head home when the sun starts to set. A long-
distance hike pits you against nature for days to the
point that everyday life just fades into the
background. The only cares you have in the world
involve the next panoramic view or the next
landmark.
COMMON TREKKING OBSTACLES
➢ ROCKS
- Rocks and boulders come in different shapes and
sizes and each requires a different approach. If you
are walking on small rocks or pebbles, make sure
to wear hiking shoes that have rubber soles that
won’t slip off them. Plus, avoid larger rocks by
walking around them or risk twisting an ankle. The
trick is to remain focused and plan your hike before
heading out.
➢ LOOSE SURFACES
- Walking over loose gravel and mud can be messy
and dangerous, especially if both cover a steep
slope. Make sure your hiking boots have strong
grips for stronger traction so that you can slide
down slowly enough to break a fall.
➢ ROOTS
- Exposed roots pose the same threat as rocks do
for hikers. These also come in several shapes and
sizes and can protrude on a trail making them a
tripping hazard. Plus, roots can also be slippery
depending on the vegetation they are encroaching
on. To prevent yourself from slipping or tripping on
these, look where you place your feet and of
course, wear rubber soled hiking boots that provide
strong ankle support.
Hiking can be a fulfilling and healthy pastime but it
can get uncomfortable and deadly fast if you do not
try each trail gradually.
-You need to walk before you can run after all.
Focus on small, obstacle-free and straight trails in
the beginning to improve your endurance for more
challenging hikes.
-With practice, time and perseverance, you may
even be capable of traversing summits and
completing difficult mountain trails.
Safety Practices in OUTDOOR RECREATION
DANGER
- always check first the danger and source of injury.
Make sure the surroundings are safe and out of
danger, otherwise you will allow yourself to be the
victim.
RESPONSIVENESS
1. Can the casualty hear your voice?
2. Can he open or close his eyes?
3. Are there any movements?
4. Do they respond to touch?
SEND
– Ask/shout for help
AIRWAY
– Is the person’s airway clear? If the person is not
responding and is unconscious, check airway by
opening 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 the breathing signs, listening to exhales, and
feeling air coming out of the mouth or nose.
CPR (Cardiopulmonary resuscitation)
- Is a lifesaving technique that is administered when
breathing and heartbeat of a person stopped, such
as during a heart attack and drowning.
- If an adult is unconscious, no pulse, and not
breathing, perform the CPR until the emergency
personnel or medics arrive.
CPR involves the CAB process
C – compression (restoration of blood circulation)
A – clearing of Airway
B – Breathing - Put the person on his back on a
firm surface
 Locate hand position for compression by
drawing an imaginary line from armpit to
center chest for hand placement
 Place heel on one hand on the lower part of
the breastbone
 Put the other hand over the first, interlacing
your fingers for support
 With straight arms and shoulder positioned
over the victim’s chest, push down. For
adult victims, push if down for at least 2
inches.
 Give 30 compressions in 18 seconds or less
(rate of 100 compressions in one minute)
and let chest rise completely between
compressions
  After 30 compressions, give two rescue
breaths
 Repeat cycle until help arrive or when there
are signs of movements. When pulse is felt
but no signs of breathing, administer one
rescue breathing every five seconds and
recheck pulse every two minutes
RESCUE BREATHING
1. Gently tilt the victim’s forehead back with one
hand
2. Tilt the victim’s chin using the other hand; this will
open the victim’s airway.
3. Pinch nose to close then cover the victim’s
mouth with your mouth. Blow life-giving aur to the
victim. Watch for the chest rise; if it does not rise
then reposition and perform the rescue breathing all
over again.