MODULE 1 Your self-esteem increases exponentially
when you spend time with friends doing
Outdoor Recreation
Consider the following activities: bird-
watching, caving or spelunking, camping, and
snorkeling.
- Done during vacation or school break
- They want to have fun
- Done outdoors with nature
A day can be divided into three (3) parts
according to Clayne R. Jensen (2006):
Existence time- is time spent for biological
needs like having a meal, sleeping, and other
personal care.
Subsistence time- refers to the hours spent
for economic purposes such as going to
work, chores, and for students, hours spent in
school, and school work.
Free time- is all the remaining time after.
How one decides to spend free time varies
from person to person.
Recreation is derived from the Latin word
recreare which means to be refreshed.
Outdoors- in a broad sense is a space
outside an enclosed area.
Benefits of outdoor recreation
Fun and pleasure are perhaps the immediate
answers of the majority who have experience
outdoor activities.
Health Benefits of Outdoor Recreation
1. Improves your mental wellbeing
Your mental wellbeing greatly improves when
you exercise outdoors.
2. Best way to get Vitamin D
Your bones and blood cells need a lot of
calcium, phosphorus, and vitamin D for them
to be healthy.
3. Boosts self-esteem
different outdoor activities.
4. Promotes memory
Nature walks have shown a significant
relevance in memory retention among
humans.
5. Stress-reduction effects
Cortisol The hormone that indicates the level
of stress in humans- reduces greatly when
you spend time in the forest, say, watching
birds and taking part in low-intensity outdoor
activities
6. Reduces anxiety
As we have mentioned above, something
about the outside calming down an anxious
mind
7. Improves the quality of your sleep
Your sleep cycle is dependent on the
accurateness of your internal clock.
8. Boosts your immunity
Morning sunlight boosts your Vitamin D
levels. The more the Vitamin D your body
gets, the stronger its immune system
becomes.
9. Helps burn some unwanted fat
When you play outside say, while out doing
water activities, you burn tons of calories and
unwanted fats.
Social Benefits of Outdoor Recreation
Outdoor activities are ways for families to
become closer.
Economic Benefits of Outdoor Recreation
People who have a relaxed body and mind
tend to be more productive at work.
Spiritual Benefits of Outdoor Recreation
Positive outdoor experiences can stir up
spiritual values. Being one with nature brings
certain calmness within a person.

"Leave No Trace Seven Principles"
Principle 1. Plan ahead and prepare
quickly than air given in tje same
temperature. This is the reason we can stay
longer in water and tolerate longer workouts
without feeling being overheated.

Principle 2. Travel and Campnon Durable

LAND
Surfaces.
-Mountaineering -Backpacking
Principle 3. Dispose waste Properly -Camping -Picnic
-Rock Climbing -Orienteering
Principle 4. Leave what you find
-Bird – Watching -Rock Climbing

Principle 5. Minimize Campfire Impacts. -Trekking/ Hiking -Mountain Biking

WATER
Principle 6. Respect Wildlife -Swimming -Canoeing
-Diving -Kayaking
Principle 7. Be Considerate with other
Visitors. -Snorkeling -Whitewater Rafting
-Surfing -Sailing
Water- has special chatacteristics that
-Fishing -Bamboo Rafting
provide a unique environment for activities
and good workout. Thus characteristics AIR
include buoyancy, hydrostatic pressure and
enhance cooling. - Parasailing
- Skydiving
Buoyancy - is the upward force of water on - Paragliding
an object. This is the reason why boat and
people float on water.

Hydrostatic pressure -is the pressure exerted

by water at equilibrium due to tje force of
gravity. It is the weight of water pressed down
on the object.

MODULE 2
How did snorkeling begin?

Water has enhance cooling characteristics Hollow Reed (3000B.C) -Skin divers of the
that transfers heat away from the body mich island Crete in the Mediterranean used
hollow reeds to breather while submerged in
water as they collected sponges.
Animal skins were filled with air (9000
B.C.) - An ancient bas-relief dating 900 B.C.
depicted divers in Assyria using animal skin
filled with air to lengthen their stay
underwater.
Diving Bell (300 B.C.)- Alexander the Great
encouraged the development of the first
diving bell, which was a cauldron designed to
trap a pocket of air when it was lowered into
the water.
equipment, although optional for some, are
the floating vest and rash guard.
A. Mask
The mask serves as the viewing device in
appreciating the world beneath the water.
Parts of Mask
Strap - holds the mask to the face
underwater.

Eye goggle from shells (1300s) - The shell

of the tortoise was used to develop a gadget Mask skirt - is the soft flexible material that
to protect of tortoise the eye.as well as to see seats the mask around the face.
more clearly in water.
Hollowed tube and sketch of webbed Nose pocket- cushions and protects the
swimming gloves (1400s)- Leonardo de nose.
Vinci proposed and created the first
contemporary snorkel, a hollow tube
designed attached to the leather-head helmet
of the diver, allowing to breathe even when B. Snorkel - The snorkel is a piece of
face was sub merged underwater. equipment that makes it possible to breathe
at the surface while the face is submerged in
Wooden Paddles (1717)- Benjamin Franklin water.
came up with an idea of using wooden
paddles attached to the hands and feet to
help swimmers swim faster.
Modern Fins (1912) - Modern fins were
invented by Frenchman Louis de Corlieu.
Patent for this was obtained in 1933.

Snorkeling is peeking through life

underneath water by swimming with the aid of
a snorkel and mask.

Basic equipment of snorkeling
- The basic gears needed in snorkeling are
the snorkel, goggles, and fins. Other essential
Kinds of Snorkel:
Classic snorkel - has most basic part, the
solid tube and the mouthpiece. Sometimes,
this can be sent to specific shape.
Snorkel with a flexible tube - below the
strap attachment point is more comfortable
than the classical snorkel.
Purge valve - a common feature of many
snorkels is the.
Splash guard - prevents splashed water and
spray from easily entering the tube.
Dry valve - is a special valve on top of the
tube that completely stop water (and air) from
entering the tube when a wave comes or
when diving underwater.
C. Snorkeling Fins - Water resists or
"pushes back" anything moving through it.
D. Snorkel Vests - Snorkel vests are small
and inflatable, which provide more buoyancy
while floating on water.
E. Skin Protection - Snorkeling may require
one to be under the sun for some time.
F. Swimming Cap - The swimming cap is a
big help in keeping hair out of the snorkel and
the face as well.
G. Mask Defogger - Mask Defogger helps
prevent the mask from fogging up.
Basic Equipmentof Snorkeling
1. Mask
2. Snorkel
3. Snorkeling Fins
4. Snorkel Vests
5. Skin Protection
6. Swimming Cap
7. Mask Defogger
How is snorkeling done?
Test and Practice- Is best for begginers to
try the gears on shallow water. This way, one
can get used to wearing the mask and
breathing through the tube.
Floating position -When one feels quite
comfortable using the mask and breathing
through a snorkel, it is time to start floating.
Kicking to move -The next step is learning
to be comfortable with the snorkeling fins.
Practice in the deeper part of the water.
Diving deeper - If one wants to go a little
deeper to have a better view of the marine
life, one can either use the "feet-first" dive or
the "head-first" dive.
a. "Feet-First" Dive - As described by name,
the feet go down first during this dive. Tread
vertically in the water then kick upward.
b. "Head-First" Dive - While at a horizontal
position, kick forward, bend at the hips, and
pull knees and arms toward the chest.
What should be done when the following
problems arise?
Water is Filling the Mask - If the mask
comes with a purge volve, simply blow air out
through the nose while the mask is on
Water Entered the Snorkel - Clearing a
snorkel is important skill because it will be
inevitable that water may enter the snorkel.
Pressure is Felt in the Ear While Diving -
Pressure builds as one dive deeper because
the body's air spaces are being compressed
or squeezed try the surrounding water
pressure.
Benefits of Snorkeling - Snorkeling helps
the overall fitness of a person. Aside from
having fun under the water swimming, doing
the flutter kick and diving tones and trims the
body.
MODULE 3
KAYAK
 It has a covered deck.
 Extend legs and are seated low
sometimes on the deck.
 It uses double – bladed paddle.
CANOE
 It is wide open.
 Sits on a raised seat or kneels on the
bottom of the boat.
 Uses a single – blade paddle.
Canoe -Originated from the carib word “kenu”
which means dughout.
Were originally made from large tree trunks.
Pesse Canoe – oldest known canoe and
believed to the constructed between 82200
And 7600 B.C. was found in Netherlands.
KAYAK- Also known as "qajak" meaning
man's boat or hunter's boat originated from
the Inuit and Aleut tribes of Arctic North
America Kayak.
Parts of the Canoe
A. Yoke - a beam in the center of the canoe
that allows the canoe to rest on a person's
shoulder when portaging.
B. Stern - rear end
C. Gunwale - acts as structural support and it
defines shape of boat.
D. Thwart - crossbars reinforcing the canoe
and prevents sides from pulling apart under
load.
E. Seat - for paddler at the bow part
F. Bow - front part
Parts of the Kayak
A. Deck - top half of the kayak
B. Foot brace - found inside where feet rest
C. Hull - bottom half of the kayak
D. Hatch - covering on the deck where food
and gears can be stored
F. Cockpit - opening in the kayak's deck
where the paddler sits.
Paddle - The equipment used to maneuver
the boat.
What activities can be done when one
uses kayaks or canoes?
A. Sea Kayaking - done in open waters such
as the ocean or the lake.
B. Whitewater kayaking or canoeing -
paddling down the whitewater rivers.
C. Flatwater recreation-a relaxing canoeing
or kayaking where you can take a gentle
paddle down a clam river, ocean, or lake to
do some sightseeing.
D. Sailing-where the canoe or kayak is fitted
with sail.
E. Surf Kayaking - the kayak is typically
fitted with a fin, rather like a surfboard.
F. Marathon racing - lengthy race down a
river using the kayak or canoe.
What are the health benefits of paddling?
- Improved cardiovascular fitness
- Stronger muscles and muscular
endurance particularly in the back,
arms, shoulders, and chest as these
are the main muscles involved in
paddling.
- Development of the torso and leg
strength as the strength to power a
canoe or kayak comes mainly from
rotating the torso and applying
pressure with your legs.