Lesson 3: Biking and

Orienteering
Learning Objectives:
- describe biking and orienteering
- enumerate the basic equipment used in
biking and orienteering; and
- elaborate the benefits of biking and
orienteering.
Biking - is a form of recreational activity that
involves the use of a bicycle. It emerged when
bicycles were introduced in the 19th century.
 Basic Equipment in Biking
1. Bicycle - this is the most essential
biking equipment. It can be driven
manually through pedaling. It comes
in various types, sizes, styles, and
colors. One has to choose a bicycle
that is appropriate for his or her
height, age, and experience in order
to ensure his or her own safety.
2. Helmet - this is the most
important safety equipment that
should always be worn when
biking. It helps protect the rider
from any head or face injury. It
should fit snugly around the head
and allow air inside.
Benefits of Biking as Compared to using other
Vehicles for Transport
1. Sustained physical exercise
2. Easier parking
3. Increased maneuverability
4. Access to roads, bike paths, and rural trails
5. Less air or noise pollution
6. Reduced consumption of fossils fuels
7. Much reduced traffic congestion
8. Less financial cost to the user
9. Less road area required
 Health Benefits of Biking
1. Improves cardiovascular fitness - Biking involves
pedaling which raises the heart rate and gets the
blood pumping around the body. When done
regularly, it can help reduce the risk of developing
high blood pressure and other heart disease.
2. Increases muscle strength and flexibility - Biking is
a total body workout that makes use of major muscle
groups that can be found in the shoulders, arms,
abdomen, hips, buttocks, thighs, and calves. The
continuous movement and stretching of these body
parts during biking helps tone and strengthen the
muscles and increase their flexibility.
3. Decreases stress levels - Like any other mild-to-
moderate exercise, biking triggers the release of
chemicals called endorphins which help reduce pain
and make one feel happier. It also promotes deep and
regulated breathing and requires one to focus on the
activity itself, thereby clearing the mind from the
sources of stress for the time being.
4. Improves posture - Observing proper posture
when biking is very important. Doing so does not only
ensure a comfortable ride, but it also increases speed
and reduces the risk of developing injuries and back
pain.
5. Builds and strengthens bones - Biking is a form of a
resistance activity which involves pushing and pulling
on the bike pedals. This movement works the muscles
which in turn pull on the bones. Consequently, this
leads to the building and strengthening of bones by
keeping up bone structure and increasing bone
density.
6. Decreases body fat levels - Biking on a regular
basis helps burn calories. It also helps maintain a lean
body structure and promotes proper weight
management.
7. Helps prevent and manage diseases - Since biking
helps improve blood circulation, it also helps boost
the immune system. This keeps healthy and strong
enough to fight off various infections and diseases.
8. Improves the health of the lungs - Through regular
biking, the muscles in the lungs are trained to move
air more efficiently. This, in turn, expands lung
capacity and decreases the risk of losing lung function
as one ages.
9. Improves sleeping habits - Biking as a form of
exercise helps get rid of cortisol, the stress hormone
that can prevent deep and regenerative sleep. This, in
turn, helps induce a good night's sleep.
10. Increases energy levels - Biking helps increase
one's energy levels by building his or her stamina and
endurance. This results to better performance in
school or at work, fulfillment of one's responsibilities,
and easier execution of daily activities.
Orienteering - is a competitive sport played by
individuals whose goal is to find their way to various
control points across a vast terrain using a map and
compass.
 Basic Equipment in Orienteering
1. Map - This is the primary tool for navigation in
orienteering. It contains an enormous amount of
information. Topographic map is the type of map commonly
used in orienteering. It shows large-scale details and
quantitative representation of the orienteering terrain
through the use of contour lines. The different kinds of
information that can be found on topographic maps include
location, date, direction, distance, elevation, natural terrain
features, and other features.
Topographic map Nueva Ecija
a. Location - A topographic map describes every location in
the terrain through the indication of a title and longitude
coordinates that guide the participants in locating a
particular area in the entire terrain.
b. Date - A topographic map should be updated as many
changes may occur in different points of the terrain through
the years. It should reflect any changes which occurred in the
entire terrain in order toavoid confusion among the
participants.
 c. Direction - Each border on the topographic map
represents each direction: north, east, west, and south.
d. Distance - A topographic map depicts how near or far
each location is in the terrain.
e. Elevation - A topographic map indicates and describes the
elevation in the land mass of the entire terrain.
f. Natural terrain features - A topographic map shows the
natural features which are present in the entire terrain.
These may include different bodies of water, cliffs, woods,
fields, and so on.
g. Other features - A topographic map shows the other
features which are present in the entire terrain. These may
include houses, roads, bridges, power lines, and so forth.
 Basic Equipment in Orienteering
2. Compass - This is the secondary tool for navigation in
orienteering. It supplements and confirms the different kinds
of information that can be found on the map. An
orienteering compass has a base plate, compass housing,
direction-of-travel arrow, orienting arrow, and magnetic
needle.
a. Base plate - This contains a scale shown in millimeters or
inches on its edges. It serves as a guide for a participant in
determining his or her course of travel.

b. Compass housing - This appears as a basic watch compass.

It is mounted on the base plate.

c. Direction-of-travel arrow - This can be found in the center

of the protractor. It is the only arrow set on the base plate.
d. Orienting arrow - This is also referred to as the north
arrow. It is directed toward the north mark in the compass.

e. Magnetic needle - This is a floating needle that rotates

freely. It is suspended in the compass housing. When there is
no object made of iron that is surrounding or near the
compass, the magnetic needle points to magnetic north.
 Benefits of Orienteering
1. Trains the body and mental skills - Orienteering is
not just a physical activity which involves running. It is
also a mental activity which involves thinking of the
best strategies in going through the entire terrain
within the shortest possible time.
2. Improves cardiovascular fitness - Orienteering is
an activity in which the participants constantly walk,
jog, run, hike, and climb. All of these actions and
movements help improve cardiovascular fitness.
3. Builds self-esteem and confidence - Orienteering is
commonly done individually. Hence, each participant
only has himself or herself to rely on during
navigation. This makes the activity more challenging.
Nonetheless, being able to find one's way through an
unknown or unfamiliar terrain builds self-esteem and
confidence.
4. Increases vitamin D levels - Orienteering is an
activity done out in the sun. Hence, participants get
sufficient amount of vitamin D during the activity as
their skin is exposed to sunlight.

5. Teaches skills and techniques that are useful and

lifesaving - Orienteering provides experiences that
hone the participants' navigating and survival skills.
These can be used in case they get lost.
6. Promotes environmental stewardship and
awareness - Orienteering keeps the participants
exposed to nature. This, in turn, makes them
appreciate its beauty and helps them realize the
importance of advocating for its protection and
conservation.
7. Teaches the importance of calmness and
composure during challenging situations - Since
orienteering activities are commonly done in vast and
unfamiliar terrains, participants learn how to be calm
and composed as they find their way through all the
control points.
ANY QUESTION?