PHYSICAL EDUCATION

HEALTH 4
Recreational Activities

Quarter 3 Canoeing and Kayaking for Fitness

Module 4
Session Week 7-8 Second Semester/Third Quarter

Most Essential Learning Competencies

Analyses physiological indicators such as heart rate, rate of perceived exertion and pacing
associated with MVPAs to monitor and/or adjust participation or effort.

What I Need to Know

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

Learning Objectives
At the end of this session the learners are expected to:
1. define canoeing and kayaking,
2. differentiate canoe from kayak,
2. identify the basic equipment in canoeing and kayaking,
3. determine the important thing to remember while canoeing and kayaking,
4. analyze the physiological indicators such as heart rate, rate of perceived exertion and
pacing associated with MVPAs to monitor and/or adjust participation or effort.
5. value the importance of engaging into various activities with different levels of
exertion.

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 What I Know
Learning Task 1: Pulso Ko!
Direction: Label the artery parts of the body to locate pulse beat. Write the correct
answer in the boxes provided in the illustration.

1. __EM___OR__L

2. C__R__T__D

8. AP__C__L

3. B__AC__IA__

4. R__D__AL

5. F__MO__A__

6. P__PL_TE__ __

7. DOR__AL__S 9. P__ST__RI__R
P__DIS T__B__AL

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 What’s In

Learning Task 2: Pintig ng Puso Ko!

Direction: Calculate your Heart Rate. Use the various techniques in getting your
RHR. (Take your pulse while sitting).
1. Count your heart beat for six (6) seconds. Multiply the number of heartbeats
by 10 to get your beats per minute (bpm).
Result:
2. Count your heart beat for ten (10) seconds. Multiply the number of heartbeats
by 6 to get your beats per minute (bpm).
Result:
3. Count your heart beat for fifteen (15) seconds. Multiply the number of
heartbeats by 4 to get your beats per minute (bpm).
Result:

What’s New

Learning Task 3
Direction: Count the number of your heartbeats in one minute on each location.
Name Measurement Measurement Measurement Measurement
of pulse from of pulse from of pulse from of pulse from
neck (bpm) wrist (bpm) temple (bpm) temple while
walking (bpm)

1. Compare the results of your pulse beat. What are your observations based on
the results?

2. What are some other ways to check your pulse beat with accurate result?

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 What is it ?

The Philippines being an archipelago is surrounded by different bodies of water.

From rivers, lakes, canals, channels, bay and others. Thus, various water activities can be
done to explore these bodies of water. Canoeing and kayaking can be a good activity to try.
But what is canoeing and kayaking? These are something unfamiliar for most of us. So
let’s find out what are these all about.

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. Aparato et.al. (2017) cited that kayaking and canoeing both requires
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-blade paddle. A canoes, 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 Carub work “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 month” 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 frame was covered with the lightweight bark of birch trees and sometimes
elm or cedar trees, whichever was more available to them. The birch tree was the better
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 crafter by the user, basing the measurements to the
frame of this body and not on any standard. Building the kayak was also a joint effort of
the man and his wife. The man builds the fram from wood or from whalebone skeleton and
it was the wife’s job to stich the seal skin used to cover the frame. Whale fats were used to
waterproof the boat. To improve buoyancy, the natives placed air-filled 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.

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What are the basic parts of the kayak and Canoe?

Canoes and kayaks have features that are common and unique for each one. The
decking, the hull shape, and the bottom are just few of the differences. Let us take a look
at the parts of each boat.

Basic Parts of a Canoe

Basic Parts of a Kayak

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Canoes
Canoesversus
versusKayaks
Kayaks

1. Canoes have open deck while kayaks have closed cockpit.

2. Note the differences in purpose.

 Canoes are considered practical, versatile, and easily manageable. These features
make canoes great for leisure paddling with family on relatively calm water.
 Kayaks on the other hand normally carry fewer people, and they can usually travel
faster than canoes which is why they are favored for competitive and challenging
water conditions.

3. Note the differences in design. As mentioned earlier, typical canoes normally have an
open deck, whereas kayaks normally have a closed deck. The differences in the two decks
are essentially obvious: open decks expose the top and inside of the boat to the world,
while closed decks cover the top and inside of the boat. Accordingly, a canoe with an open
deck gives the paddler/s the opportunity to move freely, whereas a kayak with a closed
deck surrounds the paddler/s and provides protection and secure seating.

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4. Note the differences in seating positions. Paddlers in a canoe normally sit one of two
ways: sitting or kneeling

5. Note the differences of the paddles. In a canoe, the paddler typically uses a single-
blade paddle Kayak paddlers usually use double bladed paddles. Because kayak paddlers
are generally seated lower than canoe paddlers (with their seated position just above the
waterline as opposed to sitting way above the waterline in a canoe), a single paddle
doesn’t provide efficient propelling.

What are the health benefits of canoeing and kayaking

Canoeing and kayaking are low impact activities that can improve your aerobic fitness,
strength and flexibility. Specific health benefits include:

 Improved cardiovascular fitness

 Increased muscle strength, particularly in the back, arms, shoulders and chest,
from moving the paddle
 Increased 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
 Reduced risk of wear-and-tear on joints and tissues, since paddling is a low
impact activity.

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 Health benefits of canoeing and kayaking

Canoeing and kayaking are low impact activities that can improve your aerobic fitness,
strength and flexibility. Specific health benefits include:
 Improved Upper-Body Strength
Canoeing and kayaking are a fun way to help increase your upper body strength as you
use the paddle to push the vessel through the water. If you get the chance to get out on
the water for a paddle quite regularly, you should notice an increase in chest, arm,
shoulder and back strength.
 Improved Core Strength
Your torso muscles are all called into action when you are paddling a canoe or kayak due
to the rotation movements made while moving the paddle.
 Improved Leg Strength
You will find that, while in a canoe or kayak, you will be applying a lot of pressure through
your legs which will increase your lower body strength over time.
 Improved Cardiovascular Fitness
One of the top health benefits of kayaking and canoeing is that it improves your
cardiovascular fitness. Like many other exercises, paddling increases your heart rate
which can help improve the strength of your heart.
This is very important at every age but especially later in life. Therefore canoeing and
kayaking are great for older people looking to have a healthier heart by taking part in an
activity that is not too stressful.
 Weight Loss
Both of these sports are excellent activities that help with weight loss. You will burn tons
of calories paddling on the lough, in the sea or on a river, while also having a great time.
Most people can’t say the same about going for a tough run or cycle – that’s what makes
paddling ideal for weight loss!
 Low-impact Activity (Reduced Injury)
Paddlesports are low-impact activities compared to running or contact sports where there
is a lot of pounding feet off the ground and big hits.
The relatively low impact means there is less chance of picking up knee and back injuries
which are particularly common in other exercises.
 Reduced Stress Levels
Exercise has been proven to reduce stress levels as it produces endorphins, which act as
a natural pain killer. These endorphins help your ability to sleep which, in turn, reduces
stress levels.

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What are the important things that we should always remember to be safe in
kayaking or canoeing?

K now first your skills in swimming and canoeing or kayaking.

A void paddling alone, paddling far from coastline, or paddling in routes of ships.
Y ield to safety and know where to go in case of emergency
A lways wear personal floatation device and other safety equipment.
K eep hydrated as you will be under the sun.

C heck weather conditions.

A lways plan ahead. This includes studying in the river maps ahead of time.
N ever forget to put your things in waterproof bags.
O rientations given by facilitators or leaders are important. They tell you the rules and
regulations and safety procedures. Listen and
follow them well.
E quipment should be tried and always checked. Try on new or unfamiliar things and ask
questions on the proper way of using them.

In addition to safety precautions in kayaking and canoeing, it is important to take

note of our heart beat to monitor and/or adjust participation or effort.

What is your pulse?

Your pulse is your heart rate, or the number of times your heart beats in one
minute. Pulse rates vary from person to person. Your pulse is lower when you are at rest
and increases when you exercise (more oxygen-rich blood is needed by the body when
you exercise). Knowing how to take your pulse can help you evaluate your exercise
program.

How to take your pulse

1. Place the tips of your index, second and third fingers on the palm side of your
other wrist below the base of the thumb. Or, place the tips of your index and
second fingers on your lower neck on either side of your windpipe.
2. Press lightly with your fingers until you feel the blood pulsing beneath your
fingers. You may need to move your fingers around slightly up or down until you
feel the pulsing.
3. Use a watch with a second hand, or look at a clock with a second hand.
4. Count the beats you feel for 10 seconds. Multiply this number by six to get your
heart rate (pulse) per minute.

What is a normal pulse?

Normal heart rates at rest:
 Children (ages 6 - 15) 70 – 100 beats per minute
 Adults (age 18 and over) 60 – 100 beats per minute

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What is maximum heart rate?

The maximum heart rate is the highest heart rate achieved during maximal
exercise. One simple method to calculate your predicted maximum heart rate, uses this
formula: 220 - your age = predicted maximum heart rate

Resting Heart Rate Chart

Resting Heart Rate Chart for Men

Above Below
Age Athlete Excellent Good Average Poor
Average Average
18-25 49-55 56-61 61-65 66-69 70-73 74-81 82+
26-35 49-54 55-61 62-65 66-70 71-74 74-81 82+
36-45 50-56 57-62 63-66 67-70 71-75 76-82 83+
46-55 50-57 58-63 64-67 68-71 72-76 77-83 84+
56-65 51-56 57-61 62-67 68-71 72-75 76-81 82+
65+ 50-55 56-61 62-65 66-69 70-73 74-79 80+
Resting Heart Rate Chart for Women
Above Below
Age Athlete Excellent Good Average Poor
Average
Average
18-25 49-55 56-61 62-65 66-69 70-73 74-81 82+
26-35 54-59 60-64 65-68 69-72 73-76 77-82 83+
36-45 54-59 60-64 65-69 70-73 74-78 79-84 85+
46-55 54-60 61-65 66-69 70-73 74-77 78-83 84+
56-65 54-59 60-64 65-68 69-73 74-77 78-83 84+
65+ 54-59 60-64 65-68 69-72 73-76 77-84 84+

Heart Rate for Teens:

Light Physical Activity: Slightly above resting up to 120 beats per minute (bpm) for most
teens.

Moderate Physical Activity: 120-140 beats per minute (bpm) for most teens.

Vigorous Physical Activity: 140-180 beats per minute (bpm) for most teens.

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 What’s More

Learning Task 4
A. Complete the table by performing the three (3) tasks for twenty (20) seconds
each. Record your heart rate after each of them. Remain standing as you count
your pulse using any of the techniques in the previous activity. Take a rest after
each activity until your heart rate returns to the normal resting rate.

Tasks Heart Rate

1. Jogging in place bpm
2. Step-ups bpm
3. Push-ups bpm
4. Jumping jacks bpm
5. Sprinting bpm

B. Arrange your heart rate from highest to lowest from the different tasks you
have performed using the table given.

Tasks Heart Rate

What I Have Learned

Learning Task 5
1. List down at least three (3) activities at home that raised your heart rate.

2. Give the importance of engaging in various activities with different levels of exertion.

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 What I Can Do
Learning Task 6
The Philippines as an archipelago is surrounded by various bodies of water.
Search for at least three (3) destinations where you can have light-moderate activities for
kayaking and canoeing. Use the table to write your answers.

Kayaking Destinations Canoeing Destinations

Assessment

A. Arrange the following steps in getting the pulse beat by indicating the correct order from
A-E.
1. Count your pulse for 15 seconds.
2. Using the first and second fingertips, press firmly but gently on the arteries until
you feel a pulse on your wrist, just below the base of the thumb.
3. Multiply by four to calculate beats per minute.
4. Begin counting the pulse when the clock’s second hand is on the 12.
5. When counting, do not watch the clock continuously but concentrate on the beats
of the pulse.

B. Multiple Choices. Write only the letter of the correct answer.

1. From activity A, which of the following did you used to locate your pulse beat?
A. Carotid C. Radial
B. Femoral D. Temporal

2. Which of the following is the possible resting heart rate (bpm) for a less active
person of your age?
A. 60-100 bpm C.75-110bpm
B.70-110 bpm D.80-120bpm

_______3. Which of the following is a possible reason of a healthy person to have fast pulse
beat?
A. Anemia C. Heart problems
B. Asthma D. Pregnant

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4. What is the ideal time to take your resting heart rate?
A. Anytime of the day.
B. In morning right after you wake up.
C. In the evening before bedtime.
D. In the morning after jogging

5. Which of the following is NOT true about Resting Heart Rate?

A. RHR indicates your current cardiovascular health, training zone, and provide a
benchmark for progress.
B. RHR should be too high or too low.
C. RHR can help identify potential health problems.
D. Higher Resting Heart Rate indicates a higher level of cardiovascular fitness.

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