WHAT IS OUTDOOR RECREATION?
 ECONOMIC BENEFITS
– bird-watching, caving or spelunking, camping,
snorkeling,
– done during vacation or school break
– they want to have fun
– done outdoors with nature
RECREATION
- latin word “recreare” = refreshed
- may vary from person to person
- what makes one happy diff from others
- depend on one's interests, pursuits, and
needs which may be reflective of one's beliefs
and level of gratification
different outdoor recreational activities
BENEFITS OF OUTDOOR RECREATION
- studies have shown that being close to
natural environment is healthy
 PHYSICAL HEALTH BENEFITS
o prevents from having a sedentary life.
o allows people to move: walking, running,
swimming, biking, paddling, etc.
o hearts pumping; bigger muscles at work.
o expend energy, promote cardiovascular,
muscular fitness; improve the function of the
immune system
 PSYCHO-EMOTIONAL BENEFITS
o helps people to rest, relax, de-stress or
unwind, and feel revitalized
o too much artificial stimulation & time spent in
purely human environments = exhaustion
and loss of vitality and health
 SOCIAL BENEFITS
o ways for families to become closer
o family-bonding activity as each family
member participates in an activity, achieves a
common goal, and goes through the same
experience
o meet and interact with others who share the
same passion for a community recreation
o people who have a relaxed body and mind
tend to be more productive at work
 SPIRITUAL BENEFITS
o being one with nature = calmness within
o it strengthens an individual as it heals,
rejuvenates, and soothes the body and soul
THE LEAVE NO TRACE SEVEN PRINCIPLES
PRINCIPLE 1: PLAN AHEAD AND PREPARE
– before going to a place, check if your planned activity is
permitted. make sure to know the rules guidelines, and
safety procedures they have set. some places require
certain permits or dearances
– make sure you have the needed equipment for your
activity and the skills needed to undertake the activity
– plan how to cope in case emergency arises
– check the weather forecast and be prepared for changing
weather conditions
– learn when areas are most crowded and try to avoid
those times
– to minimize environmental impact repack food to
minimize waste and for safety reasons, keep group
numbers small
– when trekking, maps and compass must be used to avoid
markings or leaving of marks on rocks and the like.
PRINCIPLE 2: TRAVEL AND CAMP ON
DURABLE SURFACES
- walk run, bike, or camp on durable surfaces like
established tracks, rocks, gravel and dry grasses
– avoid walking on soft surfaces like soft plants. you might
be trampling on a young tree or pasture and this will
cause vegetation damage.
– use existing trails or campsites, no need to build a new
campsite that will alter the environment
– to avoid erosion, walk in single file in the middle of the trail
– avoid places where impacts are just beginning to show
– when camping, keep the campsite small and discreet.
camp at least 200 feet from lakes and rivers to protect the
waters
PRINCIPLE 3: DISPOSE OF WASTE PROPERLY
– pack it in pack it out' means everything you brought should
be brought back with you including left over food or fruit
peel. nothing should be left
– when camping cat holes are dug 16 8 inches deep) for
human waste and covered the same with sol and weeds or
leaves on top
– dishes should be washed 200 feet away from lakes or
rivers and use biodegradable soup scatter strained
dishwater.
PRINCIPLE 4: LEAVE WHAT YOU FIND
– examine archeological structures, old walls, and other
heritage artifacts but do not touch nor leave marks on
them
– leave nature as you found them. do not take any plant,
rock, plants, or marine animal with you
– avoid introducing non-native plants and animals
– do not build structures, furniture, or dig trenches
PRINCIPLE 5: MINIMIZE CAMPFIRE IMPACTS
– use lightweight stove for cooking, campfires can cause
lasting impacts.
– if fires are permitted, use fire rings or mound fires that are
already set-up.
– keep fires small and use only sticks from the ground than
can be broken by hand.
– no burning of plastics or other substances that emit toxic
fumes burn all wood to ash and make sure fires are
completely out.
PRINCIPLE 6: RESPECT WILDLIFE
– observe wild animals from a distance and they should be
avoided during sensitive times
– such as mating nesting, or raising the young • do not feed
wild animals or birds as it is not their natural food. the
food might damage
– their health or alter their natural behaviors and even
expose them to predators. • protect wildlife and protect
your food as well by storing and securing the trash well,
in case you decide to bring your pets along, make sure it
is allowed and you can control them. otherwise, do not
bring them with you.
PRINCIPLE 7: BE CONSIDERATE OF OTHER
VISITORS
– respect people who live and work in the countryside.
– be courteous: yield to others on a trail camp away from
trails and other visitors.
– respect other visitors and let them have a momentous
experience as well. allow the sound of nature to prevail
SNORKELING
– simple way to see, discover, appreciate the
intriguing underwater life
– is peeking through life underneath the water by
the aid of snorkel and mask.
HISTORY
 HOLLOW REED (3000 B.C.)
- skin divers of Crete in Mediterranean while in
water as they collected sponges
 ANIMAL SKINS WERE FILLED WITH AIR
(900 B.C.)
- 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 (cauldron)
designed to trap a pocket of air when it was
lowered into the water.
- allowed divers to take breaths without
needing to go all the way up to the surface to
gulp air, but it also limited their mobility.
- on one of the writings of aristotle, he
mentioned divers using a tube connected to
the surface to the snorkel remarking that it
worked like "the trunk of the elephant"
 EYE GOGGLES FORM SHELL OF
TORTOISE (1300)
- shell of the tortoise was used to develop a
gadget to protect the eye as well as to see
more clearly in water.
- the shell was sliced very thinly until it became
translucent then polished for vision clarity
- used by the persian divers
 HALLOWED TUBE AND SKETCH OF
WEBBED SWIMMING GLOVES (1400S)
- leonardo de vinci proposed and created the
first contemporary snorkel, a hollow tube
designed attached to the leather-head helmet
of the dicer, allowing to breath even when
face was submerged underwater.
- he also had a sketch of webbed swimming
gloves, an idea that led to the modern-day
fins
 WOODEN PADDLES (1717)
- benjamin franklin came in with an idea of
using wooden paddles attached to the hands
and feet to help swimmers swim faster
 WOODEN FINS (1912)
- modern fins were invented by frenchman
louis de corlieu patent for this was obtained in
1933
BASIC EQUIPMENT IN SNORKELING
1. MASK
- fits your face well is critical. if you suction the
mask to your face, without using the strap, it
should stay put. air leakage = not a good fit
2. MASK DEFOGGER
- prevent your mask from fogging up.
- a simpler option is to spit into the mask and rub
the saliva around before washing it out
3. SNORKEL
- “purge valve” is a nice feature on many
snorkels that lets water out but not in
- you want to choose a snorkel that comes close
to your head, which will prevent drag
4. SWIM CAP OR BANDANA
- keep hair out of your snorkel; prevent your scalp
from burning on a sunny day
- surgical caps that doctors wear are an ideal type
of bandana because the ties prevent them from
slipping off
5. FLOAT VEST
- for the less confident swimmer, renting or
purchasing a float vest is a great way to keep you
buoyant and relieve any nervousness
6. WETSUIT
- prevent sunburns
- protection from stingy particles in the ocean
- provide buoyancy.
- shorty wetsuits—ones with short sleeves and
leggings that stop right before the knee—are
perfect for water that’s just a little cooler than you
could swim in comfortably, plus they’re easier to
pull on and take up less room in your suitcase.
7. RASH GUARD
- when the water is too warm for a wetsuit, a rash
guard will provide the same protection from the
sun and ocean stinging bits
8. BIODEGRADABLE SUNSCREEN
- reef-friendly sunscreen, which biodegrades in
water and not damage reefs
9. FINS
- shorter fins (desired most) let you change
direction easier, not as heavy, easier to kick
- for free diving, go for longer fins that will help
you swim deeper faster
10. NEOPRENE SOCKS
- even fins that fit well can cause blisters on your
feet, especially on the backs of your ankles.
- provide comfort, help keep your feet warm.
IMPORTANT THINGS TO REMEMBER WHILE
SNORKELING
S - stay close to the shore if you are a beginner
N- never do it alone
O - one up one down
R - rain check
K - know your surroundings
E - energy retention
L – leave them alone
SCUBA
- acronym for self- contained underwater
breathing apparatus or scuba
SCUBA DIVING
- diving method where diver uses a regulator
as the breathing apparatus and a tank with
compressed air which enables the diver to
breathe normally underwater
HISTORY OF SCUBA DIVING
 1300
- simple cauldron in the shape of a bell was
used where the idea was to trap the air inside
the container where the diver swims out until
he or runs out of breath
 1690
- EDMUND HALLEY developed an improved
diving bell
- the diving bell with trapped air was brought
down with two people. the diver/ explorer
outside the diving bell on his/her head where
a tube is connected from his/her diving bell to
the bigger to get some air. the air inside the
bigger diving bell is inn turn replenished from
a barrel
 1715
- Englishman JOHN LETHBRIDGE built the
“diving engine,” underwater oak cylinder
supplied with compressed air from the
surface
 1823
- CHARLES ANTHONY DEANE invented the
“smoke helmet” originally for firefighter
- helmet fits over a man’s head with an
attached hose for supply of air which comes
from the surface

 1825
- WILLIAM JAMES invented the first
workable, full time scuba.
- it had a cylindrical belt around the diver’s
trunk that’s served as an air reservoir at 450
psi
 1837
- German Born Inventor AUGUSTUS SIEBE
innovated a closed diving suit to complete
the diving helmet of Deane
- connected to an air pump on the surface and
became the first standard diving dress
 1843
- the first diving school was established by
the Royal Navy
 1876
- HENRY A. FLEUSS, an English Merchant
seaman, developed the first self- contained
diving gear that used compressed oxygen
and not compressed air.
- in his prototype of closed-circuit scuba,
carbon dioxide was absorbed by a rope
soaked in sodium hydroxide so that the
exhaled air can be recycled or re- breathed
 1943
- JACQUES COUSTEAU and EMILE
GAGNAN redesigned a car regulator which
provided compressed air to divers
AGE
- 8: start learning in shallow waters
- 10: qualified to train, certified as a Junior
Open Water Diver
- 15: apply for an open water diver’s certificate
HEALTH
- physically fit to cope with strenuous physical
task at an unexpected time like maneuvering
through strong current to reach a dive set
DISABILITIES
- do not hinder anyone from scuba diving
- instructors can provide of the can provide
training for physically challenged divers.
SWIMMING SKILL
- for enrolling in a one- day experience course,
the basic requirement
BASIC SCUBA DIVING EQUIPMENT
1. dive mask
- creates the air pocket to have a clearer view of
the underwater life.
2. snorkel
- breathing tube allowing you to inhale and exhale
through your mouth when swimming face down
on water surface
3. regulator - lets you breathe under water.
- it connects to your tank and delivers air to your
mouth when you inhale.
4. bcd or buoyancy control device
- helps control the position in the water column.
- if air is added in an internal bladder.
5. regulator
- delivers that steady supply of air from cylinder
with the right pressure.
6. octopus
- backup regulator.
- longer hose and a bright yellow body so it is
easy to find and can be used by others in an
emergency.
7. weigh belt - counteract buoyancy.
8. spg or submarine pressure gauge
- shows how much of the air is left.
9. scuba tank
- contains the pressurized air which allows one to
breathe and to stay longer underwater 10. fins
- provide propulsion that makes it possible to
swim with lesser effort
11. scuba or wet suit
- provides protection from the coldness of the
water and from other element
KAYAKING AND CANOEING
- both for the day-to-day economic needs,
- canoe = transporting goods and people
- kayak = hunting marine life

CANOE
- Carid word “kenu” = dugout
- made from large tree trunks (dried for months
middle part was burned)
- whole process took “one moon” or 28 days

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 - structural support; defines shape of
boat.
 bow - front part
 seat - for paddler at the bow (if in tandem)

KAYAKS
“qajak,” = man’s boat/hunter’s boat
origin: Inuit & tribes of arctic North America
early kayaks were very individualized as
each crafted by the user, basing the
measurement to frame of his body and not
on any standard
building the kayak, joint effort: man builds
the frame from wood/from whalebone
skeleton & wife stitch the seal used to cover
the frame
whale fats were used to waterproof the boat
BASIC PARTS OF A KAYAK:

 cockpit- opening in the kayak’s deck

 hatch- covering on the desk where food
and dears can be stored
 deck- top half
 foot brace- found inside where feet rest
 hull- bottom half

PADDLES

- equipment used to maneuver the boat

 single-bladed paddles = canoes
  double-bladed paddle = kayak
HOW TO GET IN AND OUT OF THE
BOATS
GETTING IN A KAYAK:
A. ENTERING FROM THE DOCK
paddle is within reach
weight should be at the centreline
hold the back of the cockpit coaming and feet
should be planted near the centreline
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
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 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
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
always put the paddle in the end of the
canoe within reach
reverse the order in getting out
POSTURE IN CANOEING:
- relax, this way the muscles will not be too
tight.
- while seated, lean just slightly forward
(around 5-8 degrees only) from the pelvis.
POSTURE 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.
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.
in kayaking:
the recommended grip is usually the
distance between the two elbows. hold the
paddle above and center over the head.
BASICS OF MAKING THE BOAT MOVE
FORWARD
in canoeing:
1. catch
the start of the stroke where the blade enters the the shoulder and arms will be used to transfer
water power
the shoulder is used, not the elbow, as the axis of just like in canoeing, one paddles by rotating the
movement torso while keeping the arms straight.
the bottom hand (the one holding the shaft)
should be positioned at the correct angle
THE HEALTH RELATED BENEFITS OF
the position should also be over the water on the
PADDLING
paddling side, not over the canoe
1. improve cardiovascular fitness.
the position of the trunk should be slightly forward
(around 80 degrees), but one should still feel he 2. stronger muscles and muscular
or she is still seated perfectly erect endurance particularly in the backs,
arms shoulders, and chest as these
excessive leaning will wear out the paddler faster are the main muscles involved in
as he/she is fighting gravity’s pull and slouching paddling.
will make it difficult to use strength in the 3. development of the torso and leg
shoulders effectively.
strength as the strength to power a
canoe or kayak comes mainly from
rotating the torso and applying
2. power phase
pressure with your legs.
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
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
this is what they call “squaring the blade.”
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.
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.

in kayaking
the torso and legs will do most of the work