12 Health Optimizing

Physical Education
Quarter 3 – Module 2

Sets FITT go
als based on training principles
to achieve and/or maintain
HRF.

Learner’s Packet
Health Optimizing Physical Education
Alternative Delivery Mode
Quarter 3 – Module 2: Sets FITT goals based on training principles to achieve and/or
maintain HRF.
First Edition, 2021

Republic Act 8293, section 176 states that: No copyright shall subsist in any work of the
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Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand names, trademarks,
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has been exerted to locate and seek permission to use these materials from their respective
copyright owners. The publisher and authors do not represent nor claim ownership over
them.

Published by the Department of Education

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

Development Team of the Module

Writer: Eliezer A. Discutido

Evaluators: Jose Romel M. Aramil / Maria Monette V. Tonito
Erlinda Pascual / Alma P. Gruba
Illustrator: Julius Burdeos

Schools Division Office Management Team:

Rosemarie C. Blando
August M. Jamora
Merle B. Lopez
Florendo S. Galang

Development Team of the Module

Printed in the Philippines by ________________________

Department of Education – Division of Rizal

Office Address: DepEd Building Cabrera Road Brgy. Dolores

Kaytikling Taytay, Rizal 1920
Telefax:
E-mail Address:
Introductory Message
For the facilitator:

Welcome to the Health Optimizing Physical Education 12 Alternative Delivery

Mode (ADM) Module on Sets FITT goals based on training principles to
achieve and/ or maintain HRF.

This module was collaboratively designed, developed and reviewed by

educators both from public and private institutions to assist you, the
teacher or facilitator in helping the learners meet the standards set by the K
to 12 Curriculum while overcoming their personal, social, and economic
constraints in schooling.

This learning resource hopes to engage the learners into guided and
independent learning activities at their own pace and time. Furthermore,
this also aims to help learners acquire the needed 21st century skills while
taking into consideration their needs and circumstances.

In addition to the material in the main text, you will also see this box in the
body of the module:

Notes to the Teacher

This contains helpful tips or strategies
that will help you in guidin
g the learners.

As a facilitator you are expected to orient the learners on how to use this
module. You also need to keep track of the learners' progress while allowing
them to manage their own learning. Furthermore, you are expected to
encourage and assist the learners as they do the tasks included in the
module.

For the learner:

ii
Welcome to the Health Optimizing Physical Education 12 Alternative Delivery
Mode (ADM) Module on Sets FITT goals based on training principles to
achieve and/ or maintain HRF.

This module was designed to provide you with fun and meaningful
opportunities for guided and independent learning at your own pace and
time. You will be enabled to process the contents of the learning resource
while being an active learner.

This module has the following parts and corresponding icons:

What I Need to This will give you an idea of the skills or

Know competencies you are expected to learn in the module.

What I Know This part includes an activity that aims to check

what you already know about the lesson to take. If you get all the
answers correct (100%), you may decide to skip this module.

What’s In This is a brief drill or review to help you link the

current lesson with the previous one.

What’s New In this portion, the new lesson will be introduced to

you in various ways such
as a story, a song, a poem, a problem
opener, an activity or a situation.

What is It This section provides a brief discussion of the

lesson. This aims to help you discover and understand new
concepts and skills.

What’s More This comprises activities for independent

practice to solidify your understanding and skills of the topic.
You may check the answers to the exercises using the Answer Key at the end
of the module.

What I Have This includes questions or blank

Learned sentence/paragraph to be filled in to process what you
learned from the lesson.

What I Can Do This section provides an activity which

will help you transfer your new
knowledge or skill into real life situations
or concerns.
Assessment This is a task which aims to evaluate your level of
mastery in achieving the learning competency.

Additional In this portion, another activity will be

Activities given to you to enrich your knowledge or
skill of the lesson learned. This also
tends retention of learned concepts.

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 Answer Key This contains answers to all activities in the
module.

At the end of this module, you will also find:

References

The following are some reminders in using this module:

1. Use the module with care. Do not put unnecessary mark/s on any
part of the module. Use a separate sheet of paper in answering the
exercises.
2. Don’t forget to answer What I Know before moving on to the other
activities included in the module.
3. Read the instruction carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking your
answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are through
with it.
If you encounter any difficulty in answering the tasks in this module, do
not hesitate to consult your teacher or facilitator. Always bear in mind
that you are not alone.

We hope that through this material, you will experience meaningful

learning and gain deep understanding of the relevant competencies. You
can do it!

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 WEEKS 5-6
Lesson Aquatic Activities -
2 Kayaking and Canoeing

What’s In

Learning Task 1: Warm you up!

This activity will prepare you for physical activities like recreational activities such
as aquatic using general or sports-warm up exercises. You may record your
performance using your gadget. Please be guided with the guidelines used in social
distancing.

1. Choose a partner (members of the family)

2. Do light jogging around your house for gradual elevation of your heart rate

3. Stretch your legs, arms, back for several minutes.

Note: the time allotted to properly warm up your body can spell the difference
between performing well and getting your injured. Spend around 5-10 minutes on
warm up routine. Execute either general warm-up exercise like jogging and
jumping jacks and body twisting or sports-specific warm up exercises.

What’s New

A great way to explore the rivers, lakes, canals, and other bodies of water is
through the use of boat. Canoeing and kayaking are two floating crafts that may
take anyone to places in the water that are even difficult to access by any other
means
Canoes and kayaks may be confusing to some but it is really easy to
distinguish one from the other. Kayaking and canoeing both require a 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 extent legs and
are seated low or sometimes on the deck. It uses a double-bladed paddle. A canoer,

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on one hand, sits on a raised seat or kneels on the bottom of the boat and uses a
single-bladed paddle.

What is It

What is the difference between kayaks and canoes?

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 Carid word “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 whole process took
“one moon” 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 tree, whichever was more available to them. The birch tree was the better
choice 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 crafted by the user, basing the
measurement to the frame of his body and not on any standard. Building the kayak
was also a joint effort of the man and his wife. The man builds the frame from wood
or from whalebone skeleton and it was the wife’s job to stitch the seal 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.
What are the basic parts of the kayak and canoe?

Basic parts of a Canoe:

Yoke – a beam in the center of a canoe that
allows the canoe to rest on a person’s shoulder
when portaging.
Thwart – crossbars reinforcing the canoe and
prevents sides from pulling apart under load.
Stern – rear end.
Gunwale – acts as structural support and it
defines shape of boat.
Bow – front part.
Seat – for paddler at the bow (if in tandem).

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 https://slideplayer.com/slide/10593105/
Basic Parts of a Kayak:

COCKPIT- Opening in the kayak’s

deck where the paddler seat.

DECK- Top half of the

HATCH- Covering FOOTBRACE- Found

on the deck where inside where feet rest
food and gears can
be stored

HULL- Bottom
half of the
kayak
https://slideplayer.com/slide/10593105/

Paddles are the equipment used to maneuver the

boat. Single-bladed paddles are usually used for
canoes and double-bladed paddle are for kayak.
They are placed in the water as one move the
boat.
Just like the boats, paddles also come in
different kinds according to use. Choosing what
kind of paddle depends on one’s physique, the
size of the boat, and stroking preference.
https://www.wikihow.com/Tell-the-
Difference-Between-a-Kayak-and-Canoe

How does one start the canoeing and kayaking adventure?

First, Learn How to Get In and Out of the Boats
For first timers, getting on a canoe or a kayak on the water can be quite
challenging. The boat may rock and cause some tilting when entering the boat.
Therefore, balance is important when entering the boat.
Getting in a kayak:

a. Entering from the dock

Make sure that paddle is within reach. Keep in mind that weight
should be at the centreline, otherwise the kayak will tip. First, hold
the back of the cockpit coaming and feet should be planted near the
centreline. Then, lift self, with the weight mainly supported by hand,
and move bottom to cockpit.

b. Getting from the shore

Put the paddle right behind the cockpit coaming and the other
end against a rock (improvise if there is no rock, like using the paddle
to get support from bottom). Take firm hold from the back of cockpit
coaming with the paddle held between thumb and the coaming, while
the other hand is keeping the paddle fixed on the rock. Sit carefully
over the coaming, keeping the body weight on the feet. Lift one foot

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 inside the cockpit. Remember to keep the balance. Getting out of the
kayak is done in the same way but in opposite order.
Getting in a canoe:

a. Entering from the shore (Tandem Canoe)

Put paddle in the end of the boat. Slide part of the boat in the
water, and then hold the boat so it will not float away. The person
who will be seated on the bow part enters the boat first. That person
should carefully walk down the center of canoe, while holding the
gunwales.

b. Entering from the dock

When entering from the dock, the same is basically done.
However, it will be best to keep the boat parallel or horizontal to the
dock. Get in the boat one at a time, taking turns in holding the boat
steadily. Remember to always put the paddle in the end of the canoe
within reach. Reverse the order in getting out.
Second, learn the correct posture
In canoeing
The first thing to do is to relax, this way the muscles will not be too tight.
While seated, lean just slightly forward (around 5-8 degrees only) from the pelvis.
The back should be straight without being forced. Shoulder should be slightly
ahead of hips, head, or neck. The legs should be slightly bent, just enough so that
you cannot push legs straight without moving on the seat. Too much leaning
forward restricts lung capacity.
In kayaking
Good posture is key if one want to use the body efficiently. Do not lean on the
backrest but just sit straight and relax the shoulder, opening the chest for ease in
breathing. Keep legs together and feet against the footpegs. Adjust footpegs making
sure that the knees can bend slightly and spread and press against the kayak for
extra balance if necessary. Keeping legs together allows better torso rotation and
more efficient paddling.
Third, Learn the Proper Way of Holding the Paddle
In canoeing
Holding the paddle incorrectly cause loss of power during forward stroke and
puts the paddler’s body in an awkward position. Canoe paddle has only one blade.
The T-grip of the paddle should be held by top hand with full palms covering it (not
holding it around). Top hand is the hand that is higher (it may be your left or right
hand). The bottom hand holds the shaft (not the throat) of the paddle in about an
arm’s length down from the other hand. The bottom hand, which holds the canoe
paddle, generates the most power while the upper arm and grip create the balance
and the accuracy of the stroke.
In kayaking
The recommended grip is usually the distance between the two elbows. Hold
the paddle above and center over the head. Adjust your hands so that your elbows
are at right angle (see figure 8.2).
The blade has two faces. The front has a cup-like shape that is also referred to
as the power since it creates power to move the kayak. The other side is the back
face

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 There are paddles for left-handed and right-handed paddlers. For instance,
assume that one uses a right-handed feather paddle. In kayaking, “right hand fixed
left hand loose” technique is applied in using the paddle for stroke, recoveries, and
maneuvers. This means that the right hand is your control hand, where your grip is
fixed and does not change during the stroke. Your left hand should grasp the
paddle shaft loosely. This is to allow the right hand to twist the paddle to desired
angles for turning, bracing, or rolling. Do not hold paddle too tight; it will tire the
hands quickly.
Fourth, Let Us Learn the Basics of Making the Boat Move Forward
There are many strokes in paddling, but for the purpose of knowing the basic,
this discussion will focus on one stroke which is the forward stroke.
In Canoeing
Paddling forward is the most basic and important stroke as this will bring you
to places. The forward paddling in canoeing is described in three phases: the catch,
power phase, and exit and recovery.

1. Catch
This is the start of the stroke where the blade enters the water. It is
important to know that the shoulder is used, not the elbow, as the axis of
movement. The bottom hand (the one holding the shaft) should be positioned
at the correct angle, see figure 8.3. notice the top arm in the same figure, it
should be at the level of the shoulder bent slightly and not in front of the
face or chest. The position should also be over the water on the paddling
side, not over the canoe (figure 8.4.) the position of the trunk should be
slightly forward (around 80 degrees), but one should still feel he or she is
still seated perfectly erect. Excessive leaning will wear out the paddler faster
as he/she is fighting gravity’s pull and slouching will make it difficult to use
strength in the shoulders effectively.

2. Power Phase
A strong stroke is what will actually move the boat forward. In this
phase, the bottom hand should be pulling while the top arm is pressing
down slightly forward, the torso rotates, thus the paddle-side shoulder
forward as the paddle enters the water. Simultaneously, the blade is planted
in the water up to the blade or shaft intersection. The blade should be
completely immersed at right angel to the direction of travel (see figure 8.5).
this is what they call “squaring the blade.” if the angle is wrong, the blade
will slide sideways. Remember, the paddler is moving the boat and not the
water. Think as if the blade is being fixed in the water and the paddler pulls
the boat past it. While doing this, the blade should be kept close to the boat,
where the inside edge of the blade is still touching the side of the canoe. The
stroke ends when the torso, rotation brings the paddle back to the hip. From
the catch phase to the power phase stroke, the toes, leg, hip, torso, and
shoulder all work smoothly together and in coordination.

3. Exit and Recovery

The stroke is finished when body rotation is complete. At exit, the blade
moves out of the water to the side. The top hand is still high and the bottom
elbow is bent to lift the blade. Take blade forward for the next stroke. The
blade should be kept close to the water to avoid catching the wind.

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In Kayaking
In kayaking, the torso and legs will do most of the work. The shoulder and
arms will be used to transfer power. Just like in canoeing, one paddles by rotating
the torso while keeping the arms straight.
To start paddling, make sure that the front part or pawer face of the blade is
facing front. Place the blade in the water, close to the feet and to the kayak’s
waterline. The lower arm should be almost straight. The upper arm should be
slightly bent, such that the upper wrist comes a bit closer paddler’s eye. Press the
stoke-side foot firmly against the foot peg. Sink the blade into the water. Using the
muscles of the torso, get more power at the beginning of the stroke where paddle
has just entered the water. Then, lessen power at the end.
Keep the upper arm relaxed and hold the paddle loosely do muscles can rest.
Keep the upper hand at about an eye level and allow it to move across the body and
to keep the paddle vertical. After the stroke, move the blade out of the water and
prepare for the next stoke.
What are the health related benefits of paddling?
Canoeing and kayaking are activities that can range from low to high intensity
levels of activity. Paddling will work out the muscles and the heart and thus will
improve one’s aerobic fitness, strength, and flexibility. Specific health benefits
include:
• Improve cardiovascular fitness
• Stronger muscles and muscular endurance particularly in the backs, 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

What’s More

Learning task 2. Difference between Kayak and Canoe

Directions: Compare the two floating crafts: Kayak and Canoe. Write the
information that is the same about both items in the overlapping part of the circles.
Write the information that is different about each item in the parts of the circles
that do not overlap. Use the Venn diagram to write your answer.

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 Canoe Kayak

What I Have Learned

Learning Task 3: PARTS OF CANOE AND KAYAK

Direction: Fill in the crossword puzzle with the words missing from the sentences
below. Match the number of the given dues to the boxes placed across or down the
grid.

Across
2 covering on the deck
4 crossbars reinforcing the canoe
6 it is where feet rest (2 words)
8 top half of kayak
10 a beam in the center of canoe

Down
1 structural support
3 opening in the kayak's deck
5 width of the boat
7 covered deck
9 front part of canoe

What I Can Do

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Learning Task 4: MY BUCKET LIST
1. Think of one or more aquatic activities that you dream of doing with your
love ones (family or friends) when the pandemic is over.

2. Draw it in one (1) whole bond paper. Make your drawing colourful

3. Write your reflection below your drawing

Rubric for Drawing