Physical Education and Health 4: Grade 12

Republic of the Philippines
Department of Education
REGION IV-A
SCHOOLS DIVISION OFFICE OF CAVITE PROVINCE
TANZA NATIONAL COMPREHENSIVE HIGH SCHOOL
SENIOR HIGH SCHOOL
DAANG AMAYA II, TANZA, CAVITE
Grade 12
Physical
Education and
Health 4
Learner’s Packet
RAUL BONDAL ALMONIA

Second Semester
3rd Quarter, 2020-2021
1
Learner’s Packet P.E. and Health 3 Grade 12 First Semester 1st
Quarter
TANZA NATIONAL COMPREHENSIVE HIGH SCHOOL

Address: Daang Amaya II, Tanza, Cavite 4108
Telephone No.: (046) 450-0253 / (046) 454-5532 (Senior High School)
E-mail: tnchstanza@gmail.com / tnchsshs@gmail.com
Note to the Learners

This learner packet is designed for you to have a meaningful learning
opportunities and experiences 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. The packet has the following parts and icon:
Introduction This part, 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
Development This section provides a brief discussion of the lesson.

This aims to help you discover and understand new
concepts and skills.
Engagement This comprises activities for independent practice to

solidify your understanding and skills of the topic.
Application 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.
The following are some reminders in using this learning packet:
1. Use the learning packet with care. Do not put unnecessary mark/s on any part of the
learning packet. Use a separate sheet of short bond paper in answering the exercises,
activities including the application and assessment.
2. Do not forget to answer each part before moving on to the other activities included in the
learning packet.
3. Read the instructions carefully before doing each task.
4. Finish the task at hand before proceeding to the next
5. Observe honesty and integrity in doing the tasks and checking your answers.
6. Use the answer keys provided at the back of the learning packet in checking your
activities and exercises.
7. Return the answer sheet of exercises, activities, application, and assessment on the
submission date.
If you encounter any difficulty in answering the tasks in this module, do not hesitate to
consult your subject teacher or adviser. Always bear in mind that you are not alone.
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We hope that through this material, you will experience meaningful learning and gain deep
understanding of the relevant competencies. You can do it!
WEEK 1: RECREATIONAL ACTIVITIES

Here are the following learning competencies expected to be covered at the end of
the unit:
The learners demonstrate understanding of recreation in

Content Standards optimizing one’s health as a habit; as requisite for physical
activity assessment performance, and as a career opportunity.
The learners lead recreational events with proficiency and
Performance Standards confidence resulting in independent pursuit and in influencing
others positively.
Self-assesses health-related fitness (HRF). status, barriers to

Most Essential Learning
physical activity assessment participation and one’s diet.
Competencies (MELC’s)
PEH12FH-Ig-I-6
1. Understand the nature and importance of recreational
activities.
Specific Learning
2. Know the importance and values that can be derived from
Outcomes
engaging into different recreational activities.
3. Explore various types of recreational activities.
Content RECREATIONAL ACTIVITIES
Learner’s Materials N/A
Pages
Textbook Pages
Learning Resources N/A
INTRODUCTION
Recreation consists of activities or experiences carried on within leisure, usually
chosen voluntarily by the participant – either because of satisfaction, pleasure or creative
enrichment derived, or because he perceives certain personal or social values to be gained
from them. It may, also be perceived as the process of participation, or as the emotional state
derived from involvement.
Students now spend most of their time with college friends and outside of home for
various purposes and work. Hence, in the current scenario, the best place to include
recreational activities in one’s life is one’s place of education rather than at home. This not
only provides a chance to include recreations in one’s life, but also helps students to socialize
and become less dependent on one’s parents.
Recreation is a significant element of preventive health care, used by community
health centers as an aid to rehabilitation, moderation of stress and maintenance of health.
Although the amount of leisure available to the people is increasing, many are unable to take
full advantage of it due to inadequate recreational education or other causes. Community
health centers have an educative responsibility in this regard especially towards the
unemployed. These centers organize therapeutic and socializing groups for patients in need.
Examples are given. Recreational activities are also useful in the relief of stress, during breaks
in production in workplaces.
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The principles of safety need to be taught as an essential part of recreational education

and the fitness of participants needs to be ensured by screening students. The planning and
erection of playground equipment needs supervision by competent professionals who exist in
the community health centers. The conclusion recommends that safety check lists be available
for all normal recreations and that everyone should receive adequate education to enable
successful participation in recreational activities.
Taking part in recreational activities, especially outdoors, can greatly improve physical
health. People who take part in park activities such as walking, hiking, or skiing, schedule
fewer office visits, maintain lower body fat percentages, and have lower blood pressure and
cholesterol levels.
Outdoor adventure activities for people with limited physical ability give participants
feelings of success and improved feelings of confidence. There is no greater opportunity for
people to experience self-actualization and the spiritual renewal, creative expression,
discovery, and stimulation than leisure offers.
Family bonds are improved by the sharing of leisure time. Families that recreate
together tend to be closer, more cohesive and improve their chances of staying together. This
is true with both parent-child relationships and married couples. Families are the cornerstone
in promoting well-being and healthy development in children.
Social interaction through recreation breaks down unfamiliarity, fear and isolation,
factors associated with racism; and promotes positive contact between different ethnic groups
and the broader community. The strength of a community is increased through recreation
activities that allow people to share cultural and ethnic differences.
Community pride is generated through leisure and park facilities. When communities
compare themselves to one another, eager to improve, they almost always evaluate their
levels of open space, recreation facilities, and leisure program development.
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DEVELOPMENT
T
Participation in leisure activities is associated with various components of successful

aging, including physical health and well-being. Leisure activities are broadly defined as
activities, such as exercise and socializing, individuals take part in during free time. It has been
argued that leisure activities and psychosocial factors (e.g., well-being) are antecedents of
successful aging. However, aspects of successful aging may also precede participation in
leisure activities and experiencing well-being: those who age successfully remain healthy
enough to engage in leisure activities and in turn likely to experience more positive
psychological outcomes. Thus, models of successful aging should account for constraints
imposed by disease and disability. Furthermore, there has been a recent push to consider the
extent to which individuals have access to successful aging-promoting measures (e.g., quality
health care) given social inequalities.
There is evidence that physical health affects participation in leisure activities and that
both physical health and activities affect well-being. Health is probably a necessary but not
sufficient condition for participation in some kinds of leisure activities; there are other variables
that may influence engagement in leisure activities (e.g., cognitive functioning or personality.
Nevertheless, the current study focuses on health and well-being as key aspects related to
leisure activities. Specifically, we propose that leisure activities are a key link between physical
health and well-being. The finding that leisure activities mediate the relationship between
health and well-being could have important implications for health recommendations to
improve psychological outcomes.
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We used self-report indicators of physical health (or subjective health), including

overall health, functional status, and presence of chronic health problems. Previous studies
have shown that subjective physical health predicts the extent to which individuals can engage
in leisure activities. Both cross-sectional and longitudinal studies have found that age-related
functional decline not only reduced the reported frequency of physical activity participation but
also determined the types of physical activities one could participate in, such as sports and
yard work. Physical health not only affects the frequency, but also the intensity of physical
activities. Taylor-Piliae et al.
One of the most common indicators of well-being in the psychological literature is life
satisfaction; thus, this construct was chosen to measure well-being in the current study.
Previous studies have demonstrated that leisure activities can improve well-being. Using a
sample representing a wide age range (19-89 years), Pressman et al. found that well-being
was positively associated with the frequency of participating in enjoyable leisure activities
(e.g., spending quiet time alone, socializing with others, and hobbies), highlighting the
importance of various kinds of leisure activities throughout the adult life span. A relationship
between leisure activities and well-being was also shown in a study of older adults in Taiwan
in which a variety of activity types were measured.
We live in a fast-paced world and we revolve around faster services, devices, and
tasks. We struggle to compete with robots that have taken over a lot of industries and jobs.
And, accordingly, today’s students are pushed from behind by parents and society itself to
constantly better themselves and spend even more time in study rooms. When we laugh and
are in a good mood, our immune system is boosted, and our blood pressure is dropping. Fewer
colds and health problems equal more time to study with zero distractions and hassle.
Unfortunately, our own homes have started to lose their purpose as recreational places. Here
are a few helpful ideas on how to spend your free time engaged in fun activities and games.
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Before analyzing the effect of recreations in educational curriculum, it is important to

know the impacts and necessity of recreations in one’s life. Due to the intricacies in present
day society and the way of living, students nowadays are weaker than their older generations,
both physically and emotionally. This gets reflected in their physical, emotional, and mental
health as well as their behavior and development which more calls for bestowing on
recreations the importance that it deserves. Various studies have shown the importance of
recreations on one’s life specifically in three aspects- physical health, mental health and
improving quality of life.
1. Physical Health: Recreational activities, especially outdoor ones improve one’s

health like maintaining lower body fat percentages, lowering blood and cholesterol
levels, increasing muscular strength, flexibility, muscular endurance, body
composition and cardiovascular endurance. Overall, it increases one’s stamina and
energy level resulting in more focus for academic activities besides also having an
impact on one’s class attendance and attention thus leading to more learning. And
as we all know “health is wealth”.
2. Mental Health: Mental health is essential for overall physical health. Recreational
activities help manage stress. It provides a chance to nurture oneself and provides
a sense of balance and self-esteem, which can directly reduce anxiety and
depression. There is also an increased motivation to learn as it can serve as a
laboratory for application of contents learnt in classrooms teaching. It provides a
channel for releasing tension and anxiety thus facilitating emotional stability and
resilience. Such activities help students to become more self-reliant, emphatic, and
self-disciplined.
3. Improved Quality of Life: People who make recreation a priority is more likely to
feel satisfied with their lives overall, according to an American Recreation Coalition
Study, 2000. Recreational activities help create a balance between academic
pressures with physical and mental well-being. The effects of recreation are
multifold. It enriches self-expression, self-fulfillment ability, interpersonal skills,
techniques, and methods of using leisure, physical strength, creative expression,
and aesthetic sense. Such attributes have a favorable effect on human beings who
have limits in everyday life. Therefore, recreation can be used as a tool of therapy
(Lee, 2000). Physical activity-based recreation helps participants recover from the
deteriorated physical strength, caused by the lack of exercise, and develops the
latent ability to achieve self-realization. This also helps people to deal with common
day to day problems more effectively as it makes people more optimists and with
a positive outlook to life.
Coming to the point of including recreational activities in educational curriculum, it can
be said that the present generation spends less of their time in natural surroundings leading
to a weakening of senses both physiologically and psychologically. Guardians, academic
institutions as well as the government should find out every possible opportunity to include
recreations in a student’s life for an overall holistic development of mind and body. If such
opportunities are lessening in a home set up, then it should be part of the educational
curriculum where a student spends majority of his/her time. In fact, recreational activities in an
educational set up will be academically more enriching for the student in many ways:
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a. Students are more enthusiastic to learn in outdoor learning activities as compared

to traditional indoor setting and more motivated. They also develop a better attitude
towards the environment and more responsible behavior.
b. It helps in building communication skills and team building as students must work
in groups to solve problems. There will be more discussions of ideas and feedbacks
and helps students to resolve conflict among themselves.
c. It also helps in boosting memory as there is more practical experience and the
information can be soaked up wholly by the brain in a fresher and more fascinating
environment.
d. It also helps in moral development as students get the opportunity to undertake
leadership, question actions and regulations and accept responsibility for their own
behavior.
e. Enhances peer relationships and interpersonal skills. Students can also excel in
areas other than academics where they have an interest. Recreational activities
can give a chance to discover talents other than academic excellence which can
later help one in the career and life.
Overall, it can be said that recreational activities help in overall development of a
student’s physically, mentally, and emotionally. It not only helps to gather knowledge but to
use it ethically to lead a healthy and better life. It teaches one to think with reason and live
with a more practical approach to life. It also enhances ones all round development, thus
helping to achieve success in one’s endeavors.
ENGAGEMENT
Activity 1 - Lesson Discussion

Directions: Answer the following questions below: Write your answers in a short bond
paper.
1. Do you think most people have too much free time? Why?
2. What do you hate to do in your free time? Why?
3. What exercise do you like to do in your free time? Why?
4. Should students study less so they can have more free time? Why? / Why not?
5. Do you ever study or practice dancing / Tiktok in your free time? Why? / Why not?
Activity 2 - Questions Strips

Directions: Answer the following questions below: Write your answers in a short bond
paper.
1. What do you like to read in your free time?
2. Why is having too much free time a bad thing?
3. What is your favorite hobby? Why do you like it?
4. What do you plan to do for fun next weekend?
5. Do you think sleeping is a good way to spend your free time? Why? / Why not?
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Activity 3 – Opinions
Do you have very much free time? What do you like to do in your free time?
Directions: Read the sentences below. Circle the number that best express your
opinions.
Computer games are fun 1 2 3 4 5

Everyone should take a two – hour 1 2 3 4 5 POSSIBLE ANSWERS
nap in the afternoon 5 I agree completely
People cannot really enjoy their free 1 2 3 4 5
time if they do not have much money 4 I mostly agree
Swimming is dangerous 1 2 3 4 5
Going for a walk is the best kind of 1 2 3 4 5 3 I’m not sure
exercise 2 I mostly disagree
Reading is the best way to spend
your free time because it can make 1 2 3 4 5 1 I disagree completely
you smarter
Watching TV is a waste of time 1 2 3 4 5
Everyone should have a hobby 1 2 3 4 5
Doing exercise or playing sports is
the best way to spend your free time 1 2 3 4 5
because it can make you healthier
Surfing the Net makes people more 1 2 3 4 5
intelligent
Going for a drive is boring 1 2 3 4 5
Most people have a loss of free time 1 2 3 4 5
Activity 4
Directions: Identify and select at least two physical recreational activities that can be
done at home during this Pandemic. Make a video clip.
Activity 5:
Directions: Implement and Participate in the program of planned activities by making a
video related to your two physical recreational activities.
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WEEK 2: Swimming Styles

the unit:

activity assessment performance, and as a career opportunity
others positively.
Sets FITT goals based on training principles to achieve and/or

maintain HRF
PEH12FH-IIi-j-7
1. identify the different basic strokes in Aquatics;
Specific Learning
2. perform the different strokes in swimming; and
Outcomes
3. appreciate the significance of swimming.
Content SWIMMING STYLES
Pages
Textbook Pages
INTRODUCTION
Swimming, in recreation and sports, the propulsion of the body through water by
combined arm and leg motions and the natural flotation of the body. Swimming as an exercise
is popular as an all-around body developer and is particularly useful in therapy and as exercise
for physically handicapped persons. It is also taught for lifesaving purposes. For activities that
involve swimming, see also diving, lifesaving, surfing, synchronized swimming, underwater
diving, and water polo.
Swimming is one of the most popular sports in Australia. Our nation is surrounded by
water and swimming is one of our great passions. As well as being fun, swimming is a great
way to keep fit, stay healthy and make friends. Swimming is a healthy activity that you can
continue for a lifetime. It is a low-impact activity that has many physical and mental health
benefits.
Swimming for recreation
Swimming is a great recreational activity for people of all ages. Recreational swimming can
provide you with a low-impact workout and it’s also a good way to relax and feel good.
Common swimming styles in recreational swimming are breaststroke, backstroke, side stroke
and freestyle.
Competitive swimming
Some people who enjoy swimming want to take it to a competitive level. This can provide the
health benefits of a vigorous workout as well as the fun and thrill of competition. The main
strokes used in competitive swimming are breaststroke, freestyle, backstroke, and butterfly.
The distances swum in competition swimming can vary from 50 metres in a pool to much
further distances in open water.
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Do's and Don'ts of Swimming

1. Do not leave children unattended/unsupervised around any water source. This
includes swimming pools, open water (ocean, lake, etc.) anything that can hold
water up to an inch or more. If the mouth and nose can be covered, then supervise
your child around that water source. If in a large gathering, designate an adult to
oversee the swimming area when children are present. The best way to ensure
that no one gets hurt is always to keep a close eye on your children, no matter how
old they are.
2. Walk, do not run on the pool deck. Trips and falls happen all the time and can result
in a cut, scrap, or a broken bone if you are not careful. Pool decks can become
slippery when water is present and falling into the pool can present another
challenge for staff and parents around. Carefully walk around the pool deck to
avoid any trips or falls.
3. Do not leave pool unsecure or unlocked when not in use. An unlocked gate or pool
left open for anyone to get in is asking for trouble. Always doublecheck locks and
gates before closing a pool whether that is a facility, home pool or blow up pool in
your backyard. Taking that extra step of securing your pool will keep accidents or
a death from happening.
4. Do not forget to stay hydrated. Keep a water bottle filled and close by when doing
any sort of physical activity like swimming. Staying hydrated will help in reducing
heat related emergencies such as heat cramps, heat exhaustion, and heat stroke.
This will help keep the body regulated with temperature and keep the body cooled
down during those hot summer days.
5. Do not let the pool get dirty or have unbalanced chemicals. This can result in
sickness if not kept up on regularly. A dirty pool is unsightly and is not inviting to
guests or family members and can also become a hazard as to what is in the pool
when children are trying to swim. Checking the chemicals for chlorine and PH daily
will keep your guests safe from sickness and your water crystal clear.
6. Do not dive headfirst into a water source. Head and neck injuries can happen at a
moment's notice and an emergency can ensue. Check the pool deck to see if diving
is allowed or ask a staff member before attempting to dive. Even if your child is
small always have them enter the water feet first.
7. Do not forget the sunscreen and to reapply every two hours, or when exiting the
water for a long period of time. If you have time at home, apply sunscreen before
putting on swim wear; this will allow you to take your time and cover all the exposed
skin. Plus, when you get to the swimming pool, the kids do not have to wait
impatiently to get in—they can just enjoy the fun right away!
8. Do not swim alone. When children are still learning, they should always be within
arm's reach of an adult - even if they think they can swim on their own with floatation
devices on. Floaties give parents a false sense of security when it comes to the
pool, and they should always still be within arm’s reach of their child. Along with
children, adults should not swim alone either. Accidents happen and swimming
alone is never a good idea. Have a buddy system in place while swimming so you
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can keep an eye on each other. Also, who would not want to enjoy the pool with a
friend or family member?!
9. Do not horseplay in the pool. Chicken fights, wrestling moves or any sort of
horseplay that could cause a drowning or restrict the air to the lungs can be
dangerous. Everyone wants to have fun but let us stay safe at the same time.
10. If you see something in the pool say something immediately. Parents observing
and watching over the water might not know the difference between a towel at the
bottom of the pool or a child at the bottom. Drowning is usually silent and is not
what you would typically see in movies of someone screaming for help. Always
stay vigilant, know who is swimming and who is out of the pool and if you see
anything at the bottom of the pool always let an adult know so they can inspect and
get it out quickly.
Swimming is an important sport and should be enjoyed by everybody as it has several

health benefits. Swimming increases the metabolism and helps energize your body and mind.
Doctors suggest swimming to patients after surgery because the density of water takes
pressure off their bones and joints which helps them recover without additional pain. It really
is the only exercise like it. Additionally, swimming is the only exercise that influences the entire
body. There are numerous benefits from swimming such as:
One of the benefits of swimming for students is that during cardiovascular activity,
students lung and heart condition significantly improves. And also, because of all the active
movements included in swimming, kids develop strength and endurance. In addition,
swimming enhances the flexibility and balance of the body. Regular swimming kids might
avoid health problems associated with childhood obesity.
Please do not swim if you are sick or experiencing gastrointestinal discomfort including
diarrhea. Pool fouling incidents, even accidental ones, will cause service disruptions including
closure of water park attractions. Join us when you are feeling better.
Appropriate swim attire includes:
a. A bathing suit, swim trunks, or "board shorts"
b. Attire worn for SCUBA diving or surfing (rash guard/wet suit)
c. Short or long sleeved shirts and/or tights and/or shorts made of synthetic material such
as "Lycra" or "Spandex"
Swim attire must be clean, must not restrict movement, or create a safety hazard.
Swim attire that is not permitted includes but is not limited to:
1. Underwear or lingerie
2. Clothing that has been "cut off" including jean shorts
3. Jeans or sweat pants
4. Attire with exposed metal zippers and/or rivets
5. Clothing with offensive language and/or messaging
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In order to maintain water quality all participants are required to have control of their
bladder and/or bowels. Options include:
1. Reusable or disposable swim diapers/pants such as "Gabby's" or "Little
Swimmers"
2. Plastic pants with tight fitting elastic around the waist and legs
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The Beginner’s Guide to Swimming Equipment / Gear

When you take up swimming, there is some swimming equipment you might want to
consider.
1. Swimwear
For men, these are usually swim briefs, swim trunks or jammers. Boardshorts are
not recommended for swimming as they create too much drag. Furthermore, they
are forbidden in certain pools for sanitary reasons.
For women, the best choice for swimming is the one-piece swimsuit.
2. Swim Cap
A swim cap is often mandatory when swimming in a public pool, unless you are
bald. A swim cap also comes in handy if you have long hair and want to avoid
that it gets into your face while swimming.
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3. Swimming Goggles
A good pair of swimming goggles is also must if you are serious about learning
to swim.
Swimming goggles allow you to submerge your head without having to fear of
getting water in your eyes. You will be more relaxed and able to streamline your
body better.
4. Nose Clip
A nose clip is nice to have, as it keeps water out of your nose. So, it’s one thing
less to worry about during the initial learning phase.
A nose clip helps especially while learning front crawl, as it takes quite a bit of
technique and coordination to be able to breathe on the side and keep your arms and
legs moving.
5. Swim Fins
Swim fins dramatically improve the efficiency of your flutter kick in front crawl
and backstroke and the efficiency of your dolphin kick in the butterfly stroke.
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The legs are much better supported in the water, and hence you can focus on
learning the arm stroke movements.
6. Pull Buoy
The pull buoys is a figure-eight shaped flotation device made of solid foam and
which you squeeze between your thighs.
The pull buoys are a figure-eight shaped flotation device made of solid foam
and which you squeeze between your thighs.
A pull buoy also supports your legs so you can focus on the arm stroke
movements. It makes the most sense to use them when swimming front crawl.
7. Swimming Noodle
Swimming noodles (also called water noodles) are those long colored flexible
cylinders made of solid foam.
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8. Kickboard
A kickboard can be used to isolate and learn the leg movements, especially the
flutter kick and the breaststroke kick.
A kickboard makes less sense to learn the dolphin kick used in butterfly, as the
kickboard limits the body undulation that is essential in that stroke.
Please note that holding the kickboard in front of you at arm’s length while
flutter kicking can put some strain on your shoulders.
Source: https://www.enjoy-swimming.com/swimming-equipment-1.html
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DEVELOPMENT
T
Health benefits of swimming
Swimming is a great workout because you need to move your whole body against the
resistance of the water.
Swimming is a good all-round activity because it:
1. keeps your heart rate up but takes some of the impact stress off your body
2. builds endurance, muscle strength and cardiovascular fitness
3. helps maintain a healthy weight, healthy heart, and lungs
4. tones muscle and builds strength
5. provides an all-over body workout, as nearly all your muscles are used during
swimming.
Other benefits of swimming
Swimming has many other benefits including:
1. being a relaxing and peaceful form of exercise
2. alleviating stress
3. improving coordination, balance, and posture
4. improving flexibility
5. providing good low-impact therapy for some injuries and conditions
6. providing a pleasant way to cool down on a hot day
7. being available in many places – you can swim in swimming pools, beaches,
lakes, dams, and rivers. Make sure that the environment you choose to swim
in is safe.
Whether you want to learn how to swim for competition, exercise, or safety, it’s best to
learn several different swimming strokes as each offer different advantages in different
situations.
The different types of swimming styles and strokes mainly include the freestyle stroke,
backstroke, breaststroke, butterfly stroke, and sidestroke.
For competition, the versatility will allow swimmers to compete in multiple events. For
exercise, different muscles are used for different strokes, so learning all the strokes provides
a more comprehensive workout. For safety, different strokes can be used depending on the
dangers of a particular situation.
Different Swimming Strokes and Their Benefits
Competitive swimmers’ race in a variety of different swimming strokes. The freestyle
and butterfly races are some of the most highly anticipated events at the Olympics. But you
do not have to be a professional or competitive swimmer to enjoy the benefits of swimming.
Learn about the benefits of different swimming strokes to help you decide how you want to do
your laps in the pool.
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1. Freestyle
Freestyle is also known as the front crawl. When swimming this stroke, your
body will be in a prone position on your stomach and face toward the water. Both
your arms and legs will pull you through the water, while your torso remains stable.
Your arms will move in an alternating fashion. One arm will arc up out of the water
while the other is on the downswing, close to your torso in the water. Each arm will
reenter the water at an angle, fingers held straight and together, to minimize
resistance.
Benefits of Freestyle Stroke
You can burn hundreds of calories with just a half an hour of swimming freestyle.
What are the biggest benefits of this stroke?
Freestyle, favored by long-distance swimmers, is considered the most efficient

stroke. Freestyle takes you farther than other strokes without expending more
energy. If you like to set your swimming workouts to a lap count, this will help you
reach your goal faster.
Freestyle also gives you a full body workout. It works the muscles in your arms,
legs, core and back. If you are looking for a particular swimming stroke to tone your
back muscles, freestyle is the way to go.
While freestyle has multiple benefits, keep in mind that this stroke can be more
difficult to master than other options, such as breaststroke.
2. Breaststroke
Like freestyle, breaststroke involves separate movements for your arms and
legs. Your body is in the same horizontal position as it is during freestyle, but you
will use different motions to propel yourself through the water. Your arms will
together at the same time in a half-circular motion underneath the water. Your
arms, bent at the elbow, will sweep apart and then together again toward your
chest, remaining underwater the entire time you swim this stroke.
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As your arms move in this rhythm, your legs will be busily pushing you forward
with a technique known as the whip kick or the frog kick. When executing this kick,
your legs should be behind you approximately hip-distance apart. With your knees
bent and your feet flexed, kick your legs apart and then sweep them together again
to form one smooth line. Repeat this motion in concert with the arm movement.
The optimal rhythm allows your arms to rest while you kick and vice versa.
Benefits of Breaststroke
If you are looking for swim stroke advantages, there is a lot to love with
breaststroke. For every 30 minutes of swimming breaststroke, you will burn
approximately 200 calories. Breastroke is considered the easiest stroke to learn,
which means you can concentrate on the workout without worrying too much if you
are getting your movements just right. Plus, if you are not comfortable putting your
face in the water, you can still swim this stroke.
3. Backstroke
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As your arms pull you through the water, your legs will be using the same flutter
kick performed during freestyle. Your legs will be slightly bent as you kick in a flurry
of alternating motion. You can decide on the frequency of kicks depending on how
fast you want to move.
The beauty of backstroke is that you only need to concentrate on your arm and
leg movements. There is no breathing technique to worry about because your face
is always above the water.
Benefits of Backstroke
Swimming backstroke will burn approximately 250 calories in 30 minutes. The
pros and cons to swim strokes can often depend on what you are looking to get
out of your time in the water. Backstroke offers plenty of benefits distinct from other
strokes. For example, backstroke can help improve your posture since your
muscles need to work to keep your back straight in the water. It can also help
improve your hip flexibility. Just like other swimming strokes, it will also work your
arm, leg, and core muscles.
The position of your head is one small downside of backstroke to consider.

Since your line of sight is directed upwards, rather than in front of you, some people
feel slightly nervous not being able to see where they are going in the water. You
can overcome this by counting how many strokes it takes to complete a lap.
4. Sidestroke
Sidestroke can be done on your own or with the help of a kickboard. You may
be less familiar with this stroke because it is not used during competitive events. Here
is a look at the technique and benefits of sidestroke:
Both of your arms will move during sidestroke. The arm stretched out in front
of you is referred to as your lead arm. Your lead arm and the arm resting on the side
of your body will both sweep downwards through the water, bent at the elbow. Your
hands will come toward one another in front of your chest and then sweep upwards
back to the straight, starting position.
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During sidestroke, most of your forward momentum will come from your legs.
You will move your legs using a scissor kick, which means your legs move back and
forth beneath the water in an alternating motion. As you kick, your arms will move
toward one another and then back to a straight position.
Benefits of Sidestroke
You can burn more than 200 calories swimming sidestroke for 30 minutes.
While not a competitive stroke, sidestroke is often used by lifeguards to perform in-
water rescues. So, knowing how to swim sidestroke can come in handy if you are ever
in an emergency. You will use your arm and leg muscles to propel you forward, while
you will work your core muscles to maintain a smooth, horizontal position in the water.
From purely an exercise standpoint, sidestroke allows you to keep your face
out of the water while working multiple muscle groups.
5. Butterfly
Of all the different swimming strokes, the butterfly is probably the most
challenging. Butterfly requires a great deal of strength and coordination that takes time
to develop. Here is what you should know about this swimming stroke:
As your arms move through this cycle, your legs will be continuously moving
using a technique known as dolphin kick. During dolphin kick, your legs remain zipped
together in one smooth line. The legs move up and down together, pushing you forward
in the water. The heels and soles of your feet will break the surface of the water as you
kick upward. You will kick down as your arms reenter the water and sweep down.
The breathing technique for butterfly is like that of breaststroke. You will use
your shoulder muscles to bob your head up out of the water and back down. You
should come up to breathe as your arms are recovering and preparing to sweep back
up again.
Benefits of Butterfly Stroke
The butterfly burns the most calories of any swimming stroke, approximately
450 calories for every 30 minutes of swimming. This stroke is an excellent option for
combining core and upper body training. During this stroke, you challenge your core
muscles to keep your body stable as your arms and legs move simultaneously. You
also work your arm, chest, and upper back muscles to raise both of your arms up out
of the water and over your head. Your body's position during the butterfly also helps
improves overall flexibility.
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ENGAGEMENT
Activity 1
Directions: Read the statement carefully. Choose the letter of the correct answer.
1. How many different swimming strokes are used in major competitions?
a. three c. five
b. four
2. Which stroke is based on a traditional style in the Solomon Islands?

a. breaststroke c. freestyle
b. backstroke
3. Which is the only style in which swimmers are face-up in the water?
a. butterfly c. breaststroke
b. backstroke
4. If you swim two laps of an Olympic-sized pool, you will swim

a. 50 meters c. 200 meters
b. 100 meters
5. Which stroke is usually regarded as the most difficult?

a. butterfly
b. backstroke
c. breaststroke
6. How long are the shortest swimming events at the Olympic Games?
a. 50 meters
b. 100 meters
c. 25 meters
7. Olympic swimmers in the 10,000-meter freestyle marathon must swim

a. 100 laps
b. 150 laps
c. 200 laps
8. At major competitions, swimmers' times are recorded by

a. touch pads
b. stop watches
c. GPS timers
9. How many different leg movements are used in the four main strokes?
a. two c. four
b. three
10. How many swimmers are in a medley relay team?
a. two
b. three
c. four
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Activity 2
Directions: Take a picture using your swimming attire.
Activity 3
Directions: Perform the following swimming strokes and styles at home using
improvised materials instead of pool.
1. Freestyle
2. Breaststroke
3. Backstroke
4. Sidestroke
5. Butterfly
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WEEK 3: TYPES OF RECREATIONAL AQUATIC ACTIVITIES
the unit:

others positively.
Most Essential Learning Participates in an organized event that addresses

Competencies (MELC’s) healthy/fitness issues and concerns
1. differentiate the types of recreational aquatic activities.
2. explain the importance of types of recreational aquatic
Specific Learning
activities; and
Outcomes
3. appreciate the value of types of recreational aquatic
activities.
Content Types of Recreational Aquatic Activities
Pages
Textbook Pages
INTRODUCTION
Water sports are always fun filled. The thrill of enjoying the deep blue water, cool wind
blowing in your hair and the adrenaline rush you get while doing the sport can be very exciting.
Some can be dangerous or extreme, while some can be relaxing and energizing. But one thing
is for sure, whether it is for leisure or for competition, it has universal appeal.
Water sports are very popular not only because of the adrenaline-rush, while getting
tanned and toned, but also because of several health benefits. In most cases, water sports
are done outdoors where you get to breathe in fresh air and be one with nature. It lifts your
spirit up, sets you in a good mood and keeps you refreshingly energized! And if you are a
more health-conscious person, you will be glad to know of the following added health benefits
that water sports offer:
Decrease Risk for Chronic Disease
Water sports are a great form of exercise because it works almost every part of your
body, helping you burn calories the natural way. It increases your metabolism and thus your
fluid intake and appetite, which in turn helps you avoid binge eating. It helps you stay healthy
and energized that improves immunity against chronic diseases.
Decreases Risk for Diabetes and Chronic Heart Disease
People with diabetes and chronic heart disease will need a lot of lifestyle changes to
keep their overall health in check. Water sports or even just simply floating on water and doing
some light exercises will help lower stress levels and keep you relaxed, which is good for the
heart and the body in general.
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Beneficial for People with Arthritis

The fluidity of water is gentle and naturally soothing to achy joints. Water activities like
snorkeling and swimming will facilitate the use of the affected joints without exacerbating the
symptoms. Hydrotherapy is a preferred treatment for people suffering from rheumatoid
arthritis.
Improves Bone Density
Working out muscles on a treadmill may not be the best option for older people and
post-menopausal women. Water sports like canoeing, water bikes, paddling and the like are
a much-preferred form of exercise that helps increase bone density.
Enhances Mental Health
Like any other sports or form of exercise, water sports are good for the body.
Additionally, it is also good for the mind. The tranquil quality of water reduces stress, anxiety,
and depression. Swimming for instance has been proven to improve the mood in both men
and women.
Water sports such as surfing, bodyboarding and canoeing take place in a wide variety
of environments, including out at sea, at the beach, on lakes, and in rivers and streams — all
of which provide tremendous opportunities for fun and fitness, but all of which also present
potential dangers. Here is our guide to staying safe during water sports.
While there are ‘search and rescue’ services and lifeguard assistance at popular spots,
these should be relied on only as a last resort. The best thing when taking part in a water sport
is to have as much information and education as possible to prevent you and other people
from getting into life-threatening situations in the first place.
The range of water sport activities is diverse, and different safety concerns will arise
depending on the activity. For example, the safety requirements and considerations for
someone water-skiing on a lake will be different to someone intending to do offshore yacht
racing.
Water sports are the perfect choice for those who enjoy the outdoors, speed, and
adventure, but above all they are a refreshing alternative to enjoy the beach and the sea.
Undoubtedly, one of the first sensations when practicing water sports such as the
driving of motorcycles is the release of adrenaline, which in sports practice helps us to
improve strength, speed, and endurance and above all be alert. Thanks to adrenaline raises
energy and enthusiasm which makes physical exercises easier and more effective.
On the other hand, water sports are a very complete physical exercise that will allow
you to strengthen the muscles of the abdominals, arms, and legs. Also, these practices favor
fatigue resistance, balance, and agility, delay the signs of aging, reduce glucose levels and
blood pressure.
Water sports are a very fun way to get exercise. They are all very diverse from each
other and at the same time, similar. Some water sports have just been introduced in the past
100 years while others have been around for centuries.
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DEVELOPMENT
T
Whether it is individual water sports, team sports or recreational sports, here are the
different types of water sports:
Individual water sports
Individual water sports bring out the best in every contender competing. These sports
need different skills, but overall, they require strength, stamina, determination, and a desire to
win and excel.
1. Swimming
Swimming is one of the most popular water sports all over the world. It has evolved
to become one of the most common recreational activity. Swimming competitions
are common, and many of them take place in swimming pools or in open water like
lake or seas. It tests the body’s fitness and stamina. It is a great workout for the
whole body.
2. Surfing
Surfing involves riding in a surfboard on the forward face of a wave, breaking

waves to shore in an upright or standing position. It is the most common board-
based, surface water sport. Surfers catch ocean, river, and even man-made waves
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where there are waves to ride. Balance is developed when surfing, as you must
maintain the proper posture while riding the waves.
3. Water skiing
Water skiing is a surface sport that is basically skiing on water. A water skier
needs 2 or a single ski to skim or glide along the surface of the water. With the help of
a ski cable or rope, the rider is pulled along by a high-speed powerboat with the help
of a ski cable. Water skiing is part of all major water sports championships such as the
Olympics, World Championships and World Games.
4. Wake boarding
Also known as cable wakeboarding, this type of sport is a kind of surfing – you
ride a board in a prone position while you are being towed along by a high-speed
boat. The board used in wakeboarding is specifically designed with fins and
weights to allow the rider to manipulate it with his/her feet. Besides surfing,
wakeboarding is inspired by snowboarding and water skiing, and it is often
performed in smaller water bodies like lakes.
5. Skimboarding
At first, skimboarding looks like surfing, but they differ in the way riders star.
Surfers swim first to the deeper parts of the ocean and anticipates for the waves,
but skim boarders start at the beach, wading with the board into the wash of the
previous waves. After that, they ride the next wave back to the shore. Skim
boarders uses a skim board, which is a lot like a surfboard but smaller and without
fins. Skimboarding is also known as skimming. It is usually done in lakes and rivers,
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unlike surfing which is usually done in the sea or ocean. Skimboarding contests
are usually held in World Championships and in events like the United Skim Tour,
Skim USA, and European Skim board League.
6. Jet skiing
If you are up for a fun water race, jet skiing is an exciting sport to consider trying.
It is riding on a one-man watercraft machine – the jet ski – and racing over a body
of water like the sea or lake. With freestyle jet skiing, you can also perform flipping
and jumping over a ramp. Competitive jet skiing is done between 10 to 20 racers
over a set course.
7. Triathlon
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Triathlon is a type of racing that involves swimming, cycling, and running various
distances in immediate succession. It is a multi-stage race that measures endurance, physical
fitness, and stamina. Triathlon is a popular sport that has been recently included in the
Olympics. It is also one of the competitions involved in the Ironman series and World Cup
Championships.
Team water sports
Sometimes, water sports are more fun in a group than going alone. These sports need
teamwork, balance, energy, synchronized movements, and a joint effort to win.
1. Synchronized swimming
Synchronized swimming is a combination of swimming, dance, and

gymnastics. It is all about performing an elegant, elaborate, synchronized
moves in the water, accompanied by music. It requires advanced water skills,
aerobic endurance, flexibility, strength, grace, creativity, perfect timing, as well
as exceptional breath control when upside down underwater. Swimmers are
not allowed to touch the bottom of the pool in synchronized swimming. Also,
only women can compete in Olympics and World Championships, but there are
other competitions in synchronized swimming that are open for men.
2. Synchronized diving
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In synchronized diving, two divers perform the exact same dive simultaneously.
And it is not just stepping off a board and jumping – it also involves acrobatics while
the diver is falling. Also, there are, jumping and diving rules and forms to follow. It
is a popular and highly competitive Olympic event that can also be done solo.
3. Water polo
Also called football in the water, water polo is an energetic sport in which
players must swim and defend the ball to try to score in the opponent’s goal. It is
played by teams of seven with a buoyant ball that looks like a soccer ball. But it is
more like soccer and basketball and handball rather than polo. It is intense and
competitive, and it is one of the oldest Olympic events. It involves a full body
workout, rigorous gameplay, and a lot
4. Rowing
Rowing is a sport in which athletes compete while riding in boats on the ocean,
river, or lakes. It involves propelling a boat using oars. It can either be recreational,
for fitness or competitive, where athletes team up in boats and race against each
other. The force of the racers on the oar blades as they row propels the boat
forward. The capacity of boats in which athletes compete varies, ranging from an
individual shell to an eight-person shell. Rowing is also one of the oldest sports
included in Olympics.
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5. Rafting
For extreme sports lovers and thrill seekers, rafting is a sought-after sport. It is
an action-packed water sport that involves paddling down and drifting in a
whitewater river, usually accompanied by a trained guide. Rafters are riding an
inflatable raft that must be maneuvered over rough or dangerous waters in a river
by a team of 4-12 people. It is a well-known leisure sport ideal for a thrilling vacation
you will remember for the rest of your life. The level of the water difficulty depends
on the location. It is also done during the rains when the river current is at its peak,
but it becomes slightly more dangerous, especially when the rains are
accompanied with lightning.
6. Kayaking
Kayaking is a popular water sport that involves using a kayak for moving across
the water. A kayak is a small, narrow watercraft typically propelled by a double-
bladed paddle. The paddler sits in a low seat in the kayak with legs extended in
front. Most kayaks have closed docks, but inflatable and sit-on-top kayaks are also
popular. Did you know there are kayaks available for dogs as well? It is done in
whitewater rivers, lakes, and seas. For thrill seekers, kayaking through the rapids
is an exciting sport but it is dangerous and needs a lot of practice to master. It is
part of the Olympic events and is a fast-growing outdoor activity.
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7. Canoeing
Canoeing is distinguished from kayaking, as this sport uses a single-bladed

paddle instead of double. Also, in canoes, the paddler either sits on a raised seat
or kneels on the bottom of the boat. Canoeing can be done individually or with a
group in rivers, lakes, ocean or even water parks. It can either be relaxing or
adventurous depending on the type of water you do your canoeing on.
8. Sailing
Sailing is a general term – it is basically traveling over water in a vessel or boat

that has sails. But as a sport, it uses power sails and wind to propel the boat forward
on the surface of water. A course is defined through the wind direction, which is
called a point of sail. It is a competitive sport involved in competitions like the
Sailing World Championships, Sailing World Cup and of course, the Olympic
Sailing Regatta.
9. Powerboating
If speed and racing is what you’re looking for, powerboating will be an enjoyable
sport for you. Powerboats are a kind of racing boats that reach speeds high enough
to get your adrenaline pumping. These boats have a high power-to-weight ratio
and a hull that is designed to allow higher speed and improved handling. It offers
a fun and enjoyable ride that allows recreational or competitive racing.
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10. Yachting
Technically, yachting is sailing or boating on a yacht. Yachts are sailboats or

motorboats designed to sail fast and can be used for racing or for a luxurious
cruising. Most yachts are owned by private individuals and are big enough to
contain a cabin or a room inside, but even small and cabin-less motorboats are
also described as yachts. Events for yachting competitions also exist, such as the
America Cup – the oldest, exclusive, and most prestigious yacht racing event.
11. Dragon boat racing
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Recreational water sports

If you are in the water just to have fun, recreational water sports are here to help you
relax, refresh, and relieve stress. Tourists usually engage in recreational water sports once
they travel in the waters. Here are some of the few recreational water activities that are done
for enjoyment, exploration, and pleasure.
1. Snorkeling
Snorkeling is swilling on the surface or through the waters with the help of a
diving mask, a snorkel, and some fins. The snorkel, which is a hollow tube pipe, allows
you to breathe normally underwater. It is a popular recreational activity in the sea
because you can get to observe underwater flora and fauna. Snorkeling is also done
in other water sports like underwater hockey, underwater rugby, and spearfishing.
2. Water aerobics
If getting fit and staying healthy is your priority, you should try water aerobics.
It is a fun form of exercise wherein aerobics is performed in shallow water, usually in
swimming pools. You do not need to know how to swim before doing this. It is beneficial
for the body, and the use of water prevents overheating of the body and reduces risk
of injuries to joints and muscles. Water aerobics is popular with the elderly because it
is a safe and simple form of exercise.
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3. Scuba diving
For people who want to explore underwater and breathe while swimming deep
into the sea, scuba diving is the perfect sport. It makes use of a scuba equipment,
which usually consists of a mouthpiece, air hose, harness, back plate, regulator and
an air tank, for a swimmer to breathe underwater, without relying on the surface air just
like in snorkeling. Scuba divers wear fins as well to swim better. Scuba diving is often
done by tourists to explore and admire life under the sea, but it is also used for
scientific, professional, commercial, and public service purposes.
4. Parasailing
A parasail is like a parachute specially designed to be towed behind a boat, but

it can be also done in land by a car or truck. The harness attaches the parasailer, which
is then connected to the boat by the tow rope. As the boat sails on, the parasailer can
parasail in the air behind it. If the boat can handle it, two or three people can also
parasail at the same time. Commercial parasailing is done all over the world, but there
are also associations that organizes competitions for the sport as well.
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5. Barefoot skiing
Barefoot skiing in the water is just like water skiing, but without the skis. It’s
trickier and more intimidating, as the obstacles that barefooting brings can be
discouraging for beginners, but once you get the hang of it, it can be a rewarding sport.
Barefoot skiing relies on being towed along with a high-speed boat, so barefooting on
the water can be possible. Balance is key to this sport unless you may end up
drowning.
6. Fishing
Fishing is often a relaxed and lazy activity done with family, but it can also be
a frenzied and a competitive sport. When done as a sport, there are different types to
participate on, such as big-game fishing, fly fishing and deep-sea fishing. The type and
quantity of catch required depends on the area of fishing (river, lake, or sea) and on
the competition rules.
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7. Spearfishing
Spearfishing is done by hunters since the ancient times. It involves using

sharpened sticks, or spears, to stab a fish and catch it. Sometimes, it’s done in shallow
waters so you can see where the fish are, or it is done by holding breath underwater
to spear fish, but it can be tricky. Technology has improved it so you can use air-
powered spearguns or slings along with diving equipment.
Source: https://didyouknowboats.com/introduction-to-the-different-types-of-water-sports/
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ENGAGEMENT
Activity 1
Directions: Whether you are swimming, surfing, kayaking, or enjoying other water
sports, take our quiz and learn interesting facts about their histories. It will be a splash!
1. Activities done during free time is called Recreation. What is the primary reason why
one engages in recreational activity?
a. enjoyment c. fitness
b. fun d. fundamentals
2. What does swim help reduce?
a. Cancer c. Stress
b. Heart Failure d. Headaches
3. Activities such as hiking, orienteering, swimming, and camping are under the
category of
a. Recreation activities c. Outdoor recreation activities
b. Indoor recreation activities d. Active recreation activities
4. Active recreation participation is everyone's responsibility, which of the following is
the best reason for this?
a. Have fun, enjoyment, and satisfaction. c. Keep a physically fit body
b. Maintain weight d. To have a healthy lifestyle
5. What is the slowest stroke?
a. Backstroke c. Breaststroke
b. Freestyle d. Butterfly
6. How many lanes are used in a full heat of swimming in a regulation Olympic-sized
pool?
a. 6 c. 7
b. 8 d. 5
7. The four main swimming strokes are freestyle, backstroke, butterfly, and _________?
8. Which of the four strokes is considered the universal stroke, and is also the fastest?
a. Butterfly c. Backstroke
b. Breaststroke d. Freestyle
9. What does the IM stand for in swimming?
a. Individual Medley c. Insufficient Momentum
b. Intentional Misconduct d. Inspirational Moment
10. The length of swimming pools is measured in two increments. What are the
increments?
a. meters and feet c. feet and yards
b. meters and yards d. feet and hands
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Activity 2
WATER SAFETY QUIZ
1. What is the only good excuse for not wearing a life jacket when you are on a
boat?
a. You know how to swim
b. There is an adult nearby
c. The boat is not moving
d. There is no good excuse
2. True or false: I can swim alone if I have taken swimming lessons.
3. When do you need to wear a life jacket?
a. When on a boat
b. When near an open body of water, such as a lake or the ocean
c. When playing a water sport
d. All of the above
4. How can you keep safe while swimming in a pool?
a. Never swim alone
b. Always make sure an adult is present
c. Don’t push, shove or play rough
d. All of the above
5. Which of these items will protect you from drowning?
a. An inner tube
b. A pool noodle
c. A life jacket
d. All of the above
6. I should put on sunscreen:
a. Every two hours when playing outside
b. Before I head outside for a day in the sun
c. After I go swimming
d. All of the above
7. True or false: It is okay to dive into open water sites, such as a lake or a river,
because they are deeper than pools.
8. If someone falls into the water and is in trouble, I should:
a. Throw him a life ring or life jacket
b. Call out for help
c. Use a stick, paddle, or other object to reach out to him
d. All of the above
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WEEK 4: FITNESS TESTING FOR AQUATIC ACTIVITIES

the unit:

The learners lead recreational event with proficiency and
others positively
Demonstrates proper etiquette and safety in the use of

facilities and equipment.
PEH12FH-IIa-t-12
1. provide information on physical condition of fitness for
aquatic activities.
2. present the basic motor skills of fitness for aquatic
Specific Learning activities; and
Outcomes 3. evaluate the physical condition of fitness for aquatic
activities.
Content Fitness Testing for Aquatic Activities

Pages
Textbook Pages
INTRODUCTION
A fitness test is used to measure a client’s fitness level for a specific component of
fitness, for example strength. Each test measures a specific component ranging from aerobic
endurance to flexibility. You will also look at the practicality of the tests in conjunction with the
advantages and disadvantages of using a specific one. All fitness tests are classed as either
laboratory-based or field-based. Laboratory tests are performed in sports and exercise
laboratories and generally use specialist equipment with complex protocols. In the laboratory,
a scientist takes measurement of the athlete’s body, such as blood lactate levels. These
measurements are highly accurate and are used with athletes who have the access and
funding for this type of scientific support. In comparison, field-based tests – which include tests
in the sports field or sports hall – tend to be more basic in nature and do not need specialist
equipment.
Good flexibility allows you to pick up shopping bags from the floor or to reach for
something. Flexibility is defined as the ability of a specific joint, such as the knee, to move
through a full range of movement. A flexible joint has a greater range of motion, which aids
the performance of skills.
Flexibility
Flexibility is often undervalued and under-trained. Sports performers tend to perform
stretches for a couple of minutes at the start and end of their sessions within the warm-up and
cool-down. However, flexibility is as important as aerobic endurance and should be specifically
trained. The sport, health and lifestyle benefits associated with a good level of flexibility are:
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a. improvement of posture
b. prevention of lower back pain
c. maintenance of healthy joints
d. reduction in the risk of injury
e. better dynamic balance (balance while moving)
f. reduction in muscle soreness after exercise
g. increased blood flow and nutrients to the joints.
Sit and reach
The most common test for measuring flexibility is the sit-and-reach test, which is
designed to assess the flexibility of the hamstrings and lower back. The equipment required
for this test is minimal – a yardstick and a bench. It is recommended that the client’s legs
should be 12 inches (30.5 cm) apart with the heels touching the bench. The client should reach
forward slowly and as far as possible without causing injury, keeping the hands parallel. The
knee joint should not flex. The score is obtained by recording the furthest point obtained by
the fingertips against the yardstick. If the client fails to reach the 0 mark then he or she is given
a minus score, for example –14 cm. The test should be done three times with the best score
recorded. Evaluate the score against the data in Table 6.1.
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Strength
Strength is also known as muscular strength. It is important for everyone, and

not only clients. Strength can be defined as the ability of a specific muscle or muscle
group to exert a force in a single maximal contraction to overcome some form of
resistance. A good level of strength allows the individual to perform daily tasks
involving strength without feeling fatigue or tiredness. As well as this, a good level of
strength:
1. helps maintain good posture in old age
2. helps maintain an independent lifestyle, e.g. being able to climb the stairs at home
3. helps avoid certain types of injures e.g. back injuries
4. helps with coordination while moving, e.g. for walking and running
In relation to sport, strength is vital for several activities, such as:
1. weightlifting: to lift a heavy weight
2. boxing: to produce a powerful punch
3. gymnastics: upper body strength is important to maintain a handstand.
1RM
The one-repetition maximum strength test (1RM) is often used to measure dynamic
strength in a specific muscle group. The test measures the maximum mass in kilograms that
the client can lift in one single movement and is normally performed on a fixed resistance
machine. The machine selected for the test should reflect the specific muscle groups used by
the client in his or her sport. For example, a rugby league player who requires a good level of
lower body strength should use a machine such as a leg press. However, these pieces can
be expensive and need to be used in a room that has a supportive floor.
After a suitable warm-up to avoid injury, the client attempts a mass, which is well within
his or her capability. After each attempt, the client should increase the mass by no more than
5 kg. Between trials there should be a rest period of three minutes. The client continues to add
mass until the one-repetition maximum is achieved. The score can be converted into a
percentage of the client’s body mass. Example: a rugby league player who has a body mass
of 100 kg and a one-repetition maximum of 110 kg would have a 1RM percentage of 110 per
cent.
Aerobic endurance
Aerobic endurance is also known as stamina or aerobic fitness. It is defined as

the ability of the cardiorespiratory system to supply the exercising muscles with oxygen to
maintain aerobic exercise for a long period of time. Another common term related to the
concept of aerobic endurance is Vo2 maximum, which is the maximal amount of oxygen
uptake that can be used by the client during aerobic exercise, such as long-distance
swimming, running or cycling.
Key terms
Aerobic endurance. The ability of the cardio-respiratory system to supply the exercising
muscles with oxygen to maintain the aerobic exercise for a long period of time.
Vo2 maximum. The highest rate at which oxygen can be taken up and utilized during
exercise by a person.
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It is important to understand that Vo2 maximum is not the amount of oxygen inhaled
by the client; it is the amount extracted and used by the working muscles. Vo2 maximum can
be measured using the following units:
l.min-1 (litres per minute)
ml.kg-1min-1 (millilitres per kilogram of body mass per minute).
Aerobic endurance is important for most sporting activity because good levels of
aerobic fitness will supply the muscles with the oxygen required for exercise. As well as
helping to decrease body fat, a good level of aerobic fitness can lead to improved confidence
and psychological well-being There are a number of key fitness tests that you could use to
measure a client’s aerobic endurance.
Multi-stage fitness test
This test is ideal for testing in sports based on multisprint activities, such as football
and rugby. The test is progressive in terms of intensity (speed) and is used to predict a client’s
Vo2 maximum based on how far the client progresses during the test. The equipment required
for the test is minimal, consisting of the multistage fitness test tape, audio cassette player,
cones, and a space more than 20 metres. Once the tester is clear about the protocol, the test
normally takes around 20 minutes.
Before starting the test, the client is advised to do a warm-up, which should include a
stretching programme. The client is asked to run between cones placed 20 metres apart and
keep in time with the bleeps emitted from the tape. The aim is to reach the cone when the
tape bleeps, not before or after. After every minute, the bleeps become progressively faster,
which has the effect of increasing the speed at which the client must run. The goal is to run
for as long as possible while keeping up with the bleeps, until fatigue makes it impossible to
keep pace. If the client misses three consecutive bleeps, he or she is asked to stop the test.
While the client is running the tester should be monitoring the level and shuttle number the
client has reached. The Vo2 maximum score is converted from the last shuttle number
completed.
From a health and safety perspective, the following considerations should be
considered:
• ensure there is a non-slippery surface
• ensure the room is well ventilated
• check that running footwear is suitable, with
adequate grip
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• ensure the client has not eaten for two to three hours before the test
• avoid dehydration by ensuring a high fluid intake has been achieved over the previous
day.
The test is ideal for testing many people (for example, a class of schoolchildren) and
produces results within a matter of minutes. However, there is a possibility of inaccurate
measurements if the tester miscounts the finishing level, and the audio tape requires
calibration (one minute on the tape should be one minute in reality). Table 6.3 gives indicators
for aerobic fitness.
Step test
The step test, also known as the Harvard step test, is a sub-maximal test, which means
it uses the client’s recovery heart rate to estimate the Vo2 maximum score. As this test is not
too physically demanding, it can be used with special populations such as over 55s. The client
is asked to step up and down on a bench approximately 41.3 cm high to a specific beat
(normally generated by a metronome) for a period of five minutes. Males taking the test should
step at 24 steps per minute, and females should step at 22 steps per minute. The heart rate
is recorded for a 15-second period, between 5 and 20 seconds after finishing the exercise.
The 15- second heart rate count should then be multiplied by 4 to calculate the heart beats
per minute (b.min-1). For example, 15 b.min-1 u 4 = 60 b.min-1. The respective heart rate for
males and females should then be put into the following formulae to calculate the Vo2
maximum: • Male: Vo2 maximum (ml.kg-1min-1) = 111.33 – (0.42 u heart rate) • Female: Vo2
maximum (ml.kg-1min-1) = 65.81 – (0.1847 u heart rate). It is strongly recommended that this
test is not used with elite clients, who require precise results, because the validity of the Vo2
maximum score is questionable. The test is sub-maximal in nature and predicts the score, so
there are possible errors. It has been reported that there may be variability in scores of ± 16
per cent, which is considerable.
One-minute press up
The press-up test, also known as the push-up test, is used to assess muscular
endurance in the upper body. To improve the validity of the results and avoid injury, it is
important that the client uses the correct technique for the test. The hands should be shoulder-
width apart and the back straight. The tester should place a fist below the client’s chest on the
mat or floor. For the press-up to be counted as one repetition, the client’s chest should touch
the fist on the floor. The client is required to do as many press-ups as possible within one
minute, based on the correct technique.
For some individuals who have less upper body strength, the technique can be
modified. The client can flex his or her knees to 90º in a kneeling position, with the ankles
crossed. However, this method cannot be used to compare against the data in Table 6.7. The
main advantages of this test is quick to run and requires little equipment. However, it is hard
to make sure the correct technique is being used, which can make cross-group comparisons
difficult.
One-minute sit up
The one-minute sit-up test is like the press-up test in nature, as it measures local
muscular endurance. It is also known as the curl-up or abdominal curl test. It is important that
there is a helper for this test to hold the feet in a stationary position. The client is positioned
on the mat with the hips flexed and knees flexed to 90º, with the feet flat on the mat. The
normative data in Table 6.8 is based on a protocol that requires the client to perform as many
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as possible until there is total fatigue. A full movement requires the elbows to touch the knees,
and the shoulders must touch the mat after the downward movement. Clients with neck or
back pain should not try this test. It should be preceded by a suitable warm-up of neck and leg
muscles.
Body composition
Body composition is the amount (normally expressed as a percentage) of body fat and
lean body tissue the athlete possesses. Lean body tissue is water, blood, skin, muscle, and
bone. From a health point of view, it is important to have low levels of body fat. Increased
levels of fat can usually happen through injury or during the off-season period and can lead to
a decrease in performance. You can see this when footballers return to pre-season training in
July and are carrying extra weight, which must be lost. The increase in body fat can reduce
the fitness of the player by making them slower. You can use following tests for body
composition.
Source:
https://www.pearsonschoolsandfecolleges.co.uk/FEAndVocational/SportsStudies/BTEC/BTE
CNationalSport2007/Samples/Samplematerial/BTEC_Nat_Sport2eBk1_Unit%206.pdf
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DEVELOPMENT
T
It is important to know the physical condition of the body before participating in physical
activity. The Fullerton test provides an opportunity to assess the level of basic motor skills:
strength, flexibility, coordination, and physical endurance, which are evaluated in 6 motor
tasks, carried out in the following order:
1. Arm curl test. The Arm Curl test is a test of upper body strength and is part of the
Senior Fitness Test (SFT) and the AAHPERD Functional Fitness Test, and is
designed to test the functional fitness of seniors. There are slight differences
between the protocols for the Senior and AAHPERD tests, such as the weight used
for women. The differences are indicated below. See also the maximum bicep curl
test.
Purpose: This test measures upper body strength and endurance.
Equipment required: 4-pound weight (women, AAHPERD), 5-pound weight

(women, SFT), 8 pound weight (for men). A chair without armrests, stopwatch.
Procedure: The aim of this test is to do as many arm curls as possible in 30

seconds. This test is conducted on the dominant arm side (or stronger side). The
subject sits on the chair, holding the weight in the hand using a suitcase grip (palm
facing towards the body) with the arm in a vertically down position beside the chair.
Brace the upper arm against the body so that only the lower arm is moving (tester
may assist to hold the upper arm steady). Curl the arm up through a full range of
motion, gradually turning the palm up (flexion with supination). As the arm is
lowered through the full range of motion, gradually return to the starting position.
The arm must be fully bent and then fully straightened at the elbow. The protocol
for the AAHPERD test describes the administrator's hand being placed on the
biceps, and the lower arm must touch the tester's hand for a full bicep curl to be
counted. Repeat this action as many times as possible within 30 seconds.
Scoring: The score is the total number of controlled arm curls performed in 30
seconds. Below is a table showing some recommended ranges for this test based
on age groups (from Jones & Rikli, 2002).
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References:
Anna Różańska-Kirschke, Piotr Kocur, Małgorzata Wilk, Piotr Dylewicz, The

Fullerton Fitness Test as an index of fitness in the elderly, Medical Rehabilitation
2006; 10(2): 9-16.
Jones C.J., Rikli R.E., Measuring functional fitness of older adults, The Journal on
Active Aging, March April 2002, pp. 24–30.
2. Chair stand. The chair stand test is like a squat test to measure leg strength, in
which participants stand up repeatedly from a chair for 30 seconds. This test is part
of the Senior Fitness Test Protocol and is designed to test the functional fitness of
seniors.
Purpose: This test assesses leg strength and endurance.
Equipment required: a straight back or folding chair without arm rests (seat 17
inches/44 cm high), stopwatch.
Procedure: Place the chair against a wall, or otherwise stabilize it for safety. The
subject sits in the middle of the seat, with their feet shoulder width apart, flat on the
floor. The arms are to be crossed at the wrists and held close to the chest. From
the sitting position, the subject stands completely up, then completely back down,
and this is repeated for 30 seconds. Count the total number of complete chair
stands (up and down equals one stand). If the subject has completed a full stand
from the sitting position when the time is elapsed, the final stand is counted in the
total.
Scoring: the score is the number of completed chair stands in 30 seconds. Below
is a table showing the recommended ranges for this test based on age groups
(from Jones & Rikli, 2002).
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Target population: the aged population which may not be able to do traditional
fitness tests.
Advantages: the equipment is readily available around any home
Comments: The arms may be used for assistance or for safety if need.
References:
Jones C.J., Rikli R.E., Beam W.C.: A 30-s Chair-Stand Test to Measure Lower
Body Strength in Community-Residing Older Adults. J of Aging & Physical Activity,
Jan 2000; 8: 85
2006; 10(2): 9-16.
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3. Back scratch. The Back-Scratch Test, or simply the Scratch Test, measures how
close the hands can be brought together behind the back. This test is part of the
Senior Fitness Test Protocol and is designed to test the functional fitness of
seniors. Another shoulder flexibility test designed for testing the elderly is the
Shoulder Circumduction Test.
Purpose: This test measures general shoulder range of motion
equipment required: ruler or a yardstick
Procedure: This test is done in the standing position. Place one hand behind the
head and back over the shoulder and reach as far as possible down the middle of
your back, your palm touching your body and the fingers directed downwards.
Place the other arm behind your back, palm facing outward and fingers upward
and reach up as far as possible attempting to touch or overlap the middle fingers
of both hands. An assistant is required to direct the subject so that the fingers are
aligned, and to measure the distance between the tips of the middle fingers. If the
fingertips touch, then the score is zero. If they do not touch, measure the distance
between the fingertips (a negative score), if they overlap, measure by how much
(a positive score). Practice two times, and then test two times. Stop the test if the
subject experiences pain.
Scoring: Record the best score to the nearest centimeter or 1/2 inch. The higher
the score the better the result. Below is a table showing the recommended ranges
(in inches) for this test based on age groups (from Jones & Rikli, 2002).
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Other comments: The test is also sometimes called the Zipper Test, as the arm is
placed down the back as if to pull up a zipper.
References:

2006; 10(2): 9-16.
4. Chair Sit and Reach Test
The Chair Sit and Reach test is part of the Senior Fitness Test Protocol and is
designed to test the functional fitness of seniors. It is a variation of the traditional
sit and reach flexibility test.
Purpose: This test measures lower body flexibility.
Equipment required: ruler, straight back or folding chair, (about 17 inches/44 cm

high)
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Procedure: The subject sits on the edge a chair (placed against a wall for safety).
One foot must remain flat on the floor. The other leg is extended forward with the
knee straight, heel on the floor, and ankle bent at 90°. Place one hand on top of
the other with tips of the middle fingers even. Instruct the subject to inhale, and
then as they exhale, reach forward toward the toes by bending at the hip. Keep the
back straight and head up. Avoid bouncing or quick movements, and never stretch
to the point of pain. Keep the knee straight and hold the reach for 2 seconds. The
distance is measured between the tip of the fingertips and the toes. If the fingertips
touch the toes, then the score is zero. If they do not touch, measure the distance
between the fingers and the toes (a negative score), if they overlap, measure by
how much (a positive score). Perform two trials. See also video demonstrations of
the Sit and Reach Test.
Scoring: The score is recorded to the nearest 1/2 inch or 1 cm as the distance
reached, either a negative or positive score. Record which leg was used for
measurement. Below is a table showing the recommended ranges (in inches) for
this test based on age groups (from Jones & Rikli, 2002).
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fitness tests.
Advantages: Does not require the subjects to get up and down from the floor as
does the traditional test.
Disadvantages: only one leg is usually measured, which will not show any
differences between sides.
Reliability: The reliability of this test will depend on the amount of warm-up prior to
testing. If retesting, you must ensure the same procedures are used each time, and
the order of tests should also be standardized.
Contraindications: This test should not be done if you have severe Osteoporosis.
Other comments: This is a variation of the standard sit and reach test adapted for
the elderly population. Read the review of the sit and reach test for a list of other
test variations.
References:

2006; 10(2): 9-16.
5. Eight foot up and go test
The '8 Foot Up-and-Go' is a coordination and agility test for the elderly, which
is part of the Senior Fitness Test Protocol. See also the AAHPERD agility test also
designed to test agility in the elderly.
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Purpose: This test measures speed, agility and balance while moving.
Equipment required: stopwatch, straight back or folding chair (about 17 inches/44

cm high), cone marker, measuring tape, area clear of obstacles.
Procedure: Place the chair next to a wall (for safety) and the marker 8 feet in front
of the chair. Clear the path between the chair and the marker. The subject starts
fully seated, hands resting on the knees and feet flat on the ground. On the
command, "Go," timing is started and the subject stands and walks (no running) as
quickly as possible (and safely) to and around the cone, returning to the chair to sit
down. Timing stops as they sit down. Perform two trials.
Scoring: Take the best time of the two trails to the nearest 1/10th second. Below is
a table showing the recommended ranges in seconds for this test based on age
groups (from Jones & Rikli, 2002).
fitness tests.
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Comments: For best results, practice the test once, and then perform it twice. A
cane or walker may be used if that is the usual mode of walking. Push-off from the
chair is allowed.
References:
Rose D., Jones C., Lucchese N.: Predicting the Probability of Falls in Community-
Residing Older Adults Using the 8-Foot Up and- Go: A New Measure of Functional
Mobility. J Aging & Physical Activity, Oct 2002; 10, 4.
2006; 10(2): 9-16.
6. Six Minute Walk Test / 6 Minute Walk Test
The six-minute walking test (6MWT) was developed by the American Thoracic
Society and it was officially introduced in 2002, coming along with a comprehensive
guideline.
The 6 Minute Walk Test is a sub-maximal exercise test used to assess aerobic
capacity and endurance. The distance covered over a time of 6 minutes is used as
the outcome by which to compare changes in performance capacity.
Intended Population
The 6MWT can be used in preschool children (2-5 years), children (6-12 years)
adults (18-64 years), elderly adults (65+) with a wide range of diagnoses including.
The test was initially designed to help in the assessment of patient with
cardiopulmonary issues. Gradually, it was introduced in numerous other
conditions. It evaluates the functional capacity of the individual and it provides
valuable information regarding all the systems during physical activity, including
pulmonary and cardiovascular systems, blood circulation, neuromuscular units,
body metabolism, and peripheral circulation
Some conditions where 6MWT can be used are listed below:
1. Arthritis
2. Fibromyalgia
3. Geriatrics
4. Multiple Sclerosis
5. Parkinson’s Disease
6. Spinal Cord Injury
7. Stroke
8. Muscle disorders
9. Spinal Muscular Atrophy
10. Charcot-Marie-Tooth disease
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Method of Use
Equipment Required:
✓ Stopwatch
✓ Measuring/trundle wheel to measure distance covered
✓ 30-metre stretch of unimpeded walkway
✓ Two cones to mark the distance that needs to be covered
✓ Pulse oximeter for measuring heart rate and SpO2 (optional)
✓ Borg Breathlessness Scale (optional)
Set-Up:
✓ Place cones at either end of the 30 metre stretch as turning points
✓ Have chairs set up either side and halfway along the walking stretch
Instructions:
"The object of this test is to walk as far as possible for 6 minutes. You will walk back
and forth in this hallway. Six minutes is a long time to walk, so you will be exerting yourself.
You will probably get out of breath or become exhausted. You are permitted to slow down, to
stop, and to rest, as necessary. You may lean against the wall while resting but resume
walking as soon as you are able. You will be walking back and forth around the cones. You
should pivot briskly around the cones and continue back the other way without hesitation. Now
I am going to show you. Please watch the way I turn without hesitation.”
✓ Read this standardized encouragement during the test:
✓ After the 1st minute: “You are doing well. You have 5 minutes to go.” When the
timer shows 4 minutes remaining: “Keep up the good work. You have 4 minutes
to go.” When the timer shows 3 minutes remaining: “You are doing well. You
are halfway done. When the timer shows 2 minutes remaining: “Keep up the
good work. You have only 2 minutes left. When the timer shows 1-minute
remaining: “You are doing well. You only have 1 minute to go. With 15 seconds
to go: “In a moment I’m going to tell you to stop. When I do, just stop right where
you are, and I will come to you.” At 6 minutes: “Stop”
✓ If the participant stops at any time prior, you can say: “You can lean against the
wall if you would like; then continue walking whenever you feel able.”
✓ Do not use other words of encouragement (or body language) to influence the
patient’s walking speed. Accompany the participant along the walking course
but keep just behind them. Do not lead them.
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ENGAGEMENT
Activity 1: Directions: Identify and recommended the appropriate exercise that will
help to improve performance in the following aquatic activities. Include explanations on how
the exercises are appropriate to improve performance.
Aquatic Activities Exercises How does the exercises

appropriate to improve
perfor5mance in the
activity?
Swimming
Water Aerobics
Water polo
Canoe and kayak
Surfing
Snorkeling
Scuba diving
Yachting
Activity 2: Directions: In the table below are the components of Fullerton Fitness
test as preparation to physical activity such as aquatics. Try to perform all the fitness
components test to determine how fit and prepared you are to participate in physical activities.
FITNESS TESTING FOR SCORE

PRE – AQUATIC
ACTIVITIES
Arm curl test Number of repetitions in 30 sec (R - arm): __________
(upper body strength) Number of repetitions in 30 sec (L – arm): __________
Chair stand test Number or repetitions in 30 sec: _________

(lower body strength)
Back scratch test R – shoulder flexibility: ___________
(shoulder flexibility) L – shoulder flexibility: ____________
Chair sit and reach R – leg flexibility: __________

(lower body flexibility) L – Leg flexibility: __________
Eight up and go Time in first trial: ___________

(agility) Time in second trial: __________
6 minutes walk test 0 1 2 3 4 5 6 7 8 9 10

No fatigue fatigue
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WEEK 5: LIFE’S BETTER IN HIKING

the unit:

others positively.
Self – assesses health – related fitness (HRF) status, barriers

to physical activity assessment participation and one’s diet.
PEH12FH-IIg-i-6
1. engage in cooperative learning in hiking.
Specific Learning
2. develop awareness of health and nutrition in hiking.
Outcomes
3. increase social development.
Content Hiking
Pages
Textbook Pages
INTRODUCTION
Experiencing the outdoors by yourself can give you a sense of freedom and adventure
that are hard to find elsewhere. But it can also be intimidating and lonely at times. If you are
new to hiking, we recommend finding a companion to keep you company. That person will
also be there to lend a hand if you happen to get hurt. If going alone really is your only option,
then start out with short trips to popular hiking destinations and make sure someone always
knows where you are going and how long you plan to be gone.
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One of the wonderful things about hiking is that you do not need a bunch of high-tech
gear to get out there. With a few essential items for the trail and a sense of adventure, you are
ready to head into the wilderness.
The warm sunshine on your face, the sound of the wind rushing through the trees
overhead, and the soft earthy feel of the trail under your boots. Not only are these experiences
enjoyable to have, but they are good for you, too.
Hiking is an activity of moderate difficulty, which involves walking across long distances
generally on trails or paths. The duration of the activity varies between short half-day programs
and longer itineraries of over 20 days. It is usually an activity that allows groups of different
sizes.
Hiking and trekking are two terms sometimes used indistinctly. The difference between
each of them is usually the duration of the specific activity. Hiking is associated with shorter
programs, while trekking is used to describe longer programs of a week or more.
Hiking is also a great way to immerse yourself in the culture and history of a country
or area. Longer programs will take you to experience local communities and taste unique local
food. Hiking is where the trail meets the people, and mountain sports meet cultural adventure.
There are different types of hiking depending on the difficulty and the duration of each
program.
1. Short hikes - Hikes can be as short as half a day or 1 day, as a great complement
to a short trip, for example, and always a great way to connect with your more
natural self. Hikes can also involve a series of days.
2. Long hikes – or treks - Some hiking (or trekking) programs involve over 12 days,
covering dozens of kilometres. These programs generally include spending the
night in tents, camps, or mountain huts.
Hiking is an activity available most of the year, depending on the area. Winter is not a
preferred season for hiking programs, as it can be harsher and more dangerous. Most
mountain areas where ski sports are practiced during the winter are suitable for hiking
programs on the warmer months.
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Hiking is proven to have many health benefits, ranging from physical exercise you get
when out on the trail, to emotional or mental relief that comes from being in nature.
The experience of hiking is unique, research suggests, conveying benefits beyond

what you receive from typical exercise. Not only does it oxygenate your heart, but it also helps
keep your mind sharper, your body calmer, your creativity more alive, and your relationships
happier. And, if you’re like me and happen to live in a place where nearby woods allow for
hiking among trees, all the better: Evidence suggests that being around trees may provide
extra benefits, perhaps because of certain organic compounds that trees exude that boost our
mood and our overall psychological well-being.
Hiking in nature is so powerful for our health and well-being that some doctors have
begun prescribing it as an adjunct to other treatments for disease. As one group of researchers
puts it, “The synergistic effect of physical activity and time spent in nature make hiking an ideal
activity to increase overall health and wellness.”
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DEVELOPMENT
T
In today’s day and age, it seems like a no-brainer that we should get outside more.
Between the office jobs, internet-based remote work, indoor living spaces, and the amount of
time we spend in our vehicles, a breath of fresh air is needed more than ever. This article will
cover the physical, mental, and social health benefits of hiking.
Hiking in nature, whether on a short jaunt or a long stretch of trail, can do wonders for
your well-being. Although there is nothing wrong with going to the gym for physical fitness (any
movement is excellent!); getting outside of an enclosed environment and into the woods can
help lift your health to a whole next level.
From increasing physical fitness, to improving mental health, and even aiding us in our
social lives, hiking offers many solid benefits. Curious to know what they are? Here is a look
at the physical, mental, and social benefits of hiking – so the next chance you find yourself out
in the woods on a hike, you will both feel excellent AND know why.
Physical and Health Benefits of Hiking
1. Hiking Gets You Fit - Like many forms of exercise, hiking can improve your
cardiovascular health and physical strength. So, what makes hiking more special
than just walking? Hiking provides an element of cross-training because it is both
a cardio activity and strength trainer all at once. Add in the fact that hiking can help
increase your balance and stability as you navigate various types of terrain, all
while burning calories. walking on uneven terrain like in hiking increases step width
and length variability, joint mechanical work, and muscle co-activation compared
with walking on smooth terrain. At the same time, metabolic output goes up. With
that said, you have got a great, multi-functional workout to get you fit.
2. Hiking Can Lower Other Health Risks. Hitting the trail on a regular basis can keep
your health in check and lower your risk of several health dangers. According to
The National Heart, Lung, and Blood Institute, hiking can lower blood pressure by
four to 10 points, and minimize the threat of heart disease, diabetes, and strokes
for those at high-risk. Do not like the uphill but love the down? Well, there are some
interesting studies showing hiking downhill can be effective at removing blood
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sugars and improving glucose tolerance. Researchers found that the eccentric and
concentric muscle movements may have different effects on your body in the terms
of glucose tolerance.* For lowering cholesterol, they found both the ups and downs
(really any physical activity) have their perks. (AHA 2004 Scientific Sessions:
Abstract 3826. Presented Nov. 10, 2004). Let us put it this way, if you really hate
the uphill, then hiking downhill alone is still better than doing nothing at all.
3. Hiking May Help Prevent and Assist in Recovery of Cancer. Oxidative stress is
believed to be a strong factor in the onset, progression, and recurrence of cancer.
This study in the International Journal of Sports Medicine looked to investigate how
oxidative stress is influenced by a physical activity like hiking. Researchers
measured oxidative stress and antioxidative capacity in 12 women with breast
cancer and 6 men with prostate cancer, before and after long hiking trips. Their
data concluded that long distance hiking trips can improve the antioxidative levels
of oncological patients. Although it cannot be said that hiking cures cancer, it may
be a positive asset to prevention and recovery. This along with many other studies,
have led various organizations to create exercise programs for cancer patients to
aid in recovery, improvement in life quality, improvement of fall risks, and many
other factors.
Mental Benefits of Hiking

1. Hiking in Nature Decreases Brooding and Ruminating Thoughts. Brooding
repeatedly over negative thoughts about the self can lead to depression, anxiety,
and other debilitating mental health issues. There is good news to report though in
this recent study on whether spending time in nature affects rumination. When
comparing two groups of people – one who hiked through a nature environment
for 90 minutes and another who walked in an urban environment for the same time
– researchers found that hiking in nature decreased the negative, obsessive
thoughts about the self. The nature group also had lessened neural activity in the
subequal prefrontal cortex, which is affiliated with mental illness. As well, getting
outside and hiking can be one of the best ways to increase endorphins (those feel
good hormones), which can help to offset depression. Moving the body is also a
great way to release energy that may be going toward anxiety. When in doubt,
move and breathe in the fresh air.
2. Hiking Can Increase Brainpower. Hiking as a form of exercise stimulates

neurogenesis, which is the growth of new neurons. This article discusses how
‘brain-derived neurotropic factor’ (BDNF) is released by exercise. BDNF can
support cognitive improvement and the reduction of depression and anxiety. Think
of hiking to positively nourish and nurture your brain. Want to sharpen your memory
skills? Reports have demonstrated how hiking and being in nature has a memory-
promoting effect that walking in urban areas does not. This study done at the
University of Michigan had participants perform a series of memory cognition tests,
and then they were sent out for a walk: one group around an arboretum and the
other down a busy city street. When the memory tests were repeated after they got
back, the results showed that people’s performance on the test improved by almost
20% after wandering amongst the trees, while those walking on a busy street did
not improve on the test.
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3. Hiking Can Enhance Creative Problem Solving. Truth be told, many of us spend a
lot of time on technology and less time with nature. This interesting research article
highlights how creative problem solving can be enhanced by disconnecting from
technology and reconnecting with nature. Participants did not use technology while
backpacking in nature for four days, while doing tasks that asked for creativity and
problem-solving abilities. It was concluded that this separation from media and
technology increased performance on a creative, problem-solving task by a big
50% in a group of hikers. The constant noise in urban areas and being immersed
in technology can tax our cognitive abilities, due to the overwhelming stress of
being constantly ‘on.’ Hiking in nature allows our mental facilities to slow down,
recharge, and discover new ways of handling situations.
4. Hiking and ‘Forest Bathing’ Can Lower Stress. All hikes are not created equal, and
that is okay. Sometimes we go out for a hard climb, and other times we want more
of a leisurely stroll so we can take breaks and immerse in the beautiful
surroundings around us. Perhaps you have heard the term ‘Forest Bathing’, which
has received some worthy attention these days. In Japan, a forest bathing trip,
called “Shinrinyoku,” is a leisurely visit to a forest. It has now become a recognized
relaxation and/or stress management activity in Japan, according to this study on
the effect of forest bathing trips on human immune function. Other studies have
shown that being in nature and hiking can lower levels of cortisol, a hormone used
as a stress indicator. With the wealth of forests and nature we have access to in
the US, forest bathing can easily be practiced here to reduce stress while out on a
hike.
Social Benefits of Hiking

1. Hiking Lets You Relate with Real People. With all the social media platforms out
there, do we ever connect with actual people anymore? Calling up a friend to go
out on a day hike gives you the precious gift of face-to-face connection, something
that can be lacking in our society. So much time is spent scrolling on Instagram
looking at gorgeous vistas – get out there with a friend and find one! Do not have
any hiking buddies? No worries, you can use a site like Meetup that links you with
other like-minded, outdoorsy folks. It can also be fun to just get out there and see
who you meet. Strangers only are strangers until you talk to them and get to know
each other while on the trail. Many people who choose long distance adventures
like the Appalachian Trail get out there wanting to meet people and connect in a
deep, meaningful way with a shared goal. This foster building community and going
beyond social barriers that often hold us back. Lifetime friendships can be made
when we get on trial and relate to others while sharing profound experiences.
2. Hiking Helps You Unplug. Technological devices consume many of us, due to
work, social ties, and more. According to The Office for National Statistics in 2017,
the obsession with mobile phones and the like has led to a 13 per cent decline in
time spent with friends over the last 15 years. In addition, the average (American)
adult spends at least four hours a day on their mobile phone. This data certainly is
not meant to make anyone feel badly, and no judgments are being made. Rather,
the intention is to bring light to the fact that hiking can be a fantastic way to take a
little time to separate from devices by unplugging. You can then have more quality
time with friends, family, or even enjoy peace and quiet with yourself. And when
you do reconnect, you may have more perspective in choosing the ways that count
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to you. Hiking is one of the most satisfying ways we can take care of ourselves
physically, mentally, and socially. It gives us the opportunity to move our bodies,
free up space in our minds, and bond with others. The evidence is clear – hiking
truly does benefit all the pieces of you.
You are ready for an epic day hike. Not only have you picked out the trail, but you have
also done your research and know all the important details like distance, conditions, elevation,
and logistics. After checking the weather and getting the stoke level high, it is time to gear up.
The only problem is, what day hiking essentials you should bring on your hike to keep you
safe and comfortable on the trail?
If you have ever wondered this, you are certainly not alone. There are dozens of hiking
gear lists on the internet to answer this exact question. But what we have found at Bearfoot
Theory is that many of these gear lists have a bunch of items that most hikers never take with
them on the trail. So how is our day hiking essentials list different? This is the practical stuff
we at Bearfoot Theory bring on an average day hike. Nothing more and nothing less.
Whether you are an experienced hiker or are just starting out, here are the day hiking
essentials you should bring with you on every hike.
The Ten Essentials of Hiking
Ten Things You Should Bring on Every Hike
American Hiking Society recommends everyone pack the “Ten Essentials” every time
you head out for a hike. Whether you plan to be gone for a couple of hours or several months,
make sure to pack these items. Become familiar with these items and know how to use them.
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Leave No Trace Seven Principles

If you spend much time in the great outdoors, you are likely to hear the phrase “Leave
No Trace” as often as you hear “The Ten Essentials.” What does it mean? Simply put, it is the
best practices we should follow to enjoy and protect our natural spaces.
✓ Plan ahead and prepare.

✓ Travel and camp on durable surfaces.
✓ Dispose of waste properly.
✓ Leave what you find.
✓ Minimize campfire impacts (be careful with fire).
✓ Respect wildlife.
✓ Be considerate of other visitors.
Plan Ahead and Prepare
When you are poorly prepared, you are more likely to run into problems. Lack of good
research can lead to situations where you can become fatigued or fearful, and you may be
forced to make poor choices.
Planning ahead includes doing research about your destination and packing
appropriately.
1. Know the regulations and special concerns for the area you'll visit.
2. Prepare for extreme weather, hazards, and emergencies.
3. Schedule your trip to avoid times of high use.
4. Visit in small groups when possible. Consider splitting larger groups into smaller
groups.
5. Repackage food to minimize waste.
6. Use a map and compass to eliminate the use of marking paint, rock cairns or
flagging.
Travel and Camp on Durable Surfaces
When exploring your surroundings and setting up your picnic or overnight camp, seek
out resilient types of terrain. Ideal durable surfaces include established trails and campsites,
rock, gravel, dry grasses, or snow.
In popular areas, front country, or backcountry:
a. Concentrate use on existing trails and campsites.
b. Camp at least 200 feet from lakes and streams.
c. Keep campsites small. Focus activity in areas where vegetation is absent.
d. Walk single file in the middle of the trail, even when it is wet or muddy.
In pristine areas:
a. Disperse use to prevent the creation of campsites and trails.
b. Avoid places where impacts are just beginning.
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Dispose of Waste Properly

This principle applies to everything from litter to human waste to rinse water.
a. Pack it in, pack it out. Inspect your campsite and rest areas for trash or spilled
foods. Pack out all trash, leftover food, and litter. Always leave a place cleaner
than you found it.
b. Deposit solid human waste in catholes dug 6 to 8 inches deep, at least 200 feet
from water, camp, and trails. Cover and disguise the cathole when finished.
(Some highly impacted areas, like Muir Base Camp on Mount Rainier or
riverside campsites in the Grand Canyon, require human waste to be packed
out, too.)
c. Pack out toilet paper and hygiene products.
d. To wash yourself or your dishes, carry water 200 feet away from streams or
lakes and use small amounts of biodegradable soap. Scatter strained
dishwater.
Minimize Campfire Impacts
While campfires are a timeless camping ritual, they can also be one of the most
destructive ones. Far better choices include a lightweight stove for cooking and a candle
lantern for light. Stargazing is an excellent alternative and is best enjoyed when your campsite
is in total darkness.
a. Where fires are permitted, use established fire rings, fire pans or mound fires.
b. Keep fires small. Use only sticks from the ground that can be broken by hand.
c. Burn all wood and coals to ash, put out campfires completely, then scatter cool
ashes.
d. Do not bring firewood from home, which could introduce new pests and
diseases. Buy it from a local source or gather it responsibly where allowed.
Leave What You Find
The adage “take only pictures, leave only footprints” still holds, although leaving fewer
footprints is even better.
a. Preserve the past: Examine, but do not touch, cultural or historic structures and
artifacts.
b. Leave rocks, plants, and other natural objects as you find them.
c. Avoid introducing or transporting non-native species: Clean boot soles, kayak
hulls and bike tires off between trips.
d. Do not build structures, furniture or dig trenches.
Respect Wildlife
Do not approach animals. Both you and the wildlife will enjoy encounters more if you
master the zoom lens on your camera and pack along a pair of binoculars.
a. Observe wildlife from a distance. Do not follow or approach them.
b. Never feed animals. Feeding wildlife damages their health, alters natural
behaviors, and exposes them to predators and other dangers.
c. Protect wildlife and your food by storing rations and trash securely.
d. Control pets always or leave them at home.
e. Avoid wildlife during sensitive times: mating, nesting, raising young or winter.
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Be Considerate of Other Visitors

“Treat others the way you would like to be treated” is a rule that applies in the outdoors,
too.
a. Respect other visitors and protect the quality of their experience.
b. Be courteous. Yield to other users on the trail.
c. Step to the downhill side of the trail when encountering pack stock, such as
horses and mules.
d. Take breaks and camp away from trails and other visitors.
e. Let nature's sounds prevail. Avoid loud voices and noises.
f. Manage your pet.
ENGAGEMENT
Directions: Read the following instances below. How Do You Like to Be Managed?
Scenario #1
While hiking, one member of the group slips off the side of the trail. The student
is not seriously injured; however, the student has a cut that is bleeding on their
leg and requires a bandage.
Scenario #2
While hiking, you believe that you have gotten off the correct path. Use the
supplies in your groups backpacks to determine how you are going to find out
where you are on the mountain.
*Note: Electronic devices do not work on the mountain
Scenario #3
The weather has turned on you! The sun has disappeared, and clouds have
rolled in and it is getting colder. A light rain has started to fall, and the weather
is threatening to rain harder or possibly snow. As you have several miles to
travel to return to the vehicle, discuss how your group will keep dry during the
remainder of the trip.
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Scenario #4
You are getting thirsty and think it might be a good idea to stop for a snack
break. List the items you must snack on and to drink while you stop for a rest.
Do what food and drinks that you have?
Scenario #5
You are lost! You are unable to find your way back to the trailhead and will
need to spend the night in the park. As you know, your best chance for
survival is to find a spot and stay put. Give specifics as to what you have that
will help you survive the night and get rescued.
Scenario #6
While hiking in a national park you come across a stream. There is a small
bridge crossing the stream, but your friend decides to attempt to cross the
stream on the rocks rather than take the bridge. Halfway across you watch
your friend slip and fall into the water. They quickly get up uninjured,
however, they and their gear are soaking wet. Pick one.
person from your group as the person who fell in. The rest of
the group must use their gear to help the person either get dry
or remain warm while the group returns to the trailhead
ASSESSMENT
Directions: Create Your Own Trail Maps – Having a reliable map is not only handy for
the places you ride but also gives you the confidence to tackle new trails and
adventures.
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WEEK 6: MOUNTAIN TREKKING

the unit:

others positively.
Sets FITT goals based on training principles to achieve and/or

maintain HRF.
PEH12FH-IIi-J-7
1. use personal judgment to plan a successful trip.
2. perform behaviors for walking in line properly in role
Specific Learning
play and real-life situations.
Outcomes
3. identify why walking in the hall properly is important to
promoting a positive learning environment.
Content Mountain Trekking
Pages
Textbook Pages
INTRODUCTION
"Trekking is a form of walking, undertaken with the specific purpose of exploring and
enjoying the scenery. It usually takes place on trails in areas of relatively unspoiled
wilderness."
The great mountain ranges are some of the most beautiful and interesting areas of the
world to visit. As they are often not served by roads, they can also be the most remote and
difficult places to get to and the only real way to see them is on foot. For some people the
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trekking may be an end in itself, for others it is a means to enjoy the magnificent panoramas
and often the peoples of the mountains with their culture, traditions and religions provide an
equal interest to the scenery.
Trekking is another word for walking. However, the word trekking has become better
known for the kind of walking, which takes you along trails winding up, down, over and around
mountains.
Trekking is not mountaineering although some of the popular trails are used by
mountaineering expeditions to get to their base camps. Most of the trails you walk on are still
used predominantly by Nepali people for everyday travel and trade. It is not uncommon to be
passed along the way by a Nepali porter carrying lengths of corrugated roofing iron slung.
Trekking is a way of seeing a mountain, its History, People, and nature. You will walk
through the streets of cities and villages and past the open front doors of houses; you will see
the people at their daily tasks, the clouds forming below you and the magnificent mountains
towering over you. By trekking you will be involved in a way you could never be in a car, bus,
train or airplane; you can enjoy the friendliness of the people, feel the magnetism of the
mountains, be at one with the country and at peace with yourself. Could you ask or want for
anything more?
A trekking trip can be any length you choose. There are several short treks around the
Kathmandu and Pokhara valleys which only take a day to complete. There are two- or three-
day treks or treks from a week to a month. For those with the time you can combine several
treks and spend months just walking around. Outshine Adventure Treks & Expedition can help
you to put together a trek to suit your needs at an affordable price leaving you free of any
bureaucratic or logistic hassles.
Instead of zipping down a freeway, racing to the next "point of interest," each step
provides new and intriguing viewpoints. You will perceive your day as an entity rather than a
few highlights strung together by a ribbon of concrete. For the romanticist, each step follows
the footsteps of Hillary, Tenzing, Herzog and other Himalayan explorers. If you have neither
the patience nor the physical stamina to visit the hills of Nepal on foot, a helicopter flight
provides an expensive and unsatisfactory substitute.
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DEVELOPMENT
T
Trekking involves a long vigorous hike in wild natural environment for multiple days. It
can be done off hiking trails.
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Trekking is between hiking and mountaineering regarding difficulty. Although it’s more
similar to hiking. The difference being that treks are longer than hikes.
When I say longer, it does not mean that they take a couple more hours. These trips
usually take two or more days.
This means that you will either camp (and bring all your food and equipment). A good
example of this is the Trilogy. It is a series of three volcanoes in Guatemala.
Alternatively, when trekking in some locations, you may have the option to stay at small
lodges, mountain huts or even bed and breakfasts along the way.
Trekking is more challenging than hiking because you will be walking for multiple days
in a row.
Treks usually start in one place and end in a different one. The distance can vary
anywhere from ~40 km to several hundred kilometres away. Some of the most popular treks
can take a couple of weeks to complete.
Most of us know we need to exercise more, but with increasingly busy lives, it is
important to priorities the activity that will give us the greatest health benefit. After a long day
sitting at a desk inside a stuffy office, working out in a gym could not be less appealing. It is
no surprise that more and more people are ditching the gym and hitting the trails to improve
their health. And the good news is, just 30 minutes a day of walking or hiking can make a
significant impact on your health!
Need convincing to get your walking boots on? Here are ten health benefits of trekking
– some will surprise you!
1. Live longer!
Research has shown that just walking 5 miles a week at a slow pace is enough to
reduce your risk of heart attacks, strokes, and heart failure by 31%. 5 miles is just
10,000 steps – so if you are addicted to your Fitbit and find yourself pacing around
at night to reach 10,000 steps, then well done – you are absolutely smashing that
target!
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Being active is also one of the keyways to reduce your risk of cancer. Exercise
lowers the estrogen in your blood stream which is believed to be the reason why
active women are around 30% less likely to develop breast cancer.
2. Boost your mood
Doctors are increasingly prescribing exercise such as walking to combat

depression and many clinical studies have showed that exercise can improve
depressive symptoms to a comparable extent to the use of anti-depressant drugs.
Trekking is an excellent mood booster because it combines the physiological
benefits of exercise with the mental health benefits of being surrounded by nature
and socializing with other people on the trail.
More and more studies are showing a link between the amount of time that
people spend in nature and their mental wellbeing. Some clinically proven benefits
of spending time in nature include reduction in stress and blood pressure and
improved sleep and energy levels. In our increasingly fast paced society, reduction
of stress and increased emotional wellbeing is one of the most important health
benefits of trekking!
3. Strengthen your heart

Walking becomes a cardio work out when you push yourself to the point that
conversation becomes more difficult. Route trek, some days involve ascents of
1000m and you will certainly feel out of breath on those! Cardio exercise is
important for strengthening your heart, lowering blood pressure and cholesterol.
4. Increase your metabolism

Just spending 20 minutes in any fixed position leads to a decrease in our
metabolism and 4 hours of inactivity almost completely shuts down enzymes that
metabolize fats! When you are at work, it is important to take regular screen breaks
to combat this. Trekking can also improve your metabolism by building muscle
mass in your legs. The more muscle mass you have, the greater your resting
metabolic rate – for every 4.5lbs of muscle mass your resting metabolic rate
increase by 50Kcal per day.
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5. Burn calories!
For many people this is one of the most important health benefits of trekking!
When you consider that taking your dog for a half an hour walk burns 100 calories,
it is easy to see the weight loss potential of trekking! That means that we are almost
burning our entire daily allowance of calories, which is a good thing considering
how delicious swiss food is!
6. Heal chronic back pain

It is a scary fact that the average American sits for 13 hours and sleeps for 8
hours a day, meaning they are active for just 3 hours. The sitting epidemic is one
of the reasons why so many of us suffer with chronic back and joint pain daily.
Bad posture and muscle weakness are two of the main reasons for chronic
back pain. When we walk, our spine is placed into a more naturally aligned position
than when we are sitting, and the movement strengthens postural muscles that
waste away in front of the computer screen.
7. Strengthen your bones

Your bones require load to be placed onto them maintain their strength.
Weightlifting is a good way to improve bone density, as is trekking with a ruck sack.
Trekking has the added benefit of being a low impact way to exercise, which is
useful for those who suffer with joint pain.
8. Improve your balance

Hiking on trails is an excellent way to improve your balance and mental agility. The
uneven surface promotes the small stabilizing muscles in your ankles to get
stronger and react more quickly if you lose your balance. These stabilizing muscles
are vital for proprioception which is your body’s sixth sense that helps you balance
or catch yourself if you trip. If we do not train our proprioception then it naturally
declines as we get older, making us more likely to suffer injuries from falls in old
age.
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9. Increase focus and productivity

It is shown that ten minutes of movement increases productivity and mental focus
at work, so get outside and take a walk on your lunch break! By incorporating a
trek into your weekend activities, you will further increase focus by reducing stress
and increasing your physical fitness. And as we all know, the best ideas always
come to us when we are away from the desk!
10. Make new friends!
Not only is it fun to meet new people, but there are proven health benefits too!
Adults with larger social circles are showed to have decreased blood pressure and to
live longer. Being part of a group with a common purpose, such as on a hiking trip,
increases your sense of belonging and purpose, which is great for your emotional well-
being! Trekking is a fantastic way to meet new people with similar interests and there
will almost certainly be a hiking group in your local area.
Trekking is a physical activity with thousand virtues regardless of the duration
of your trek, your location or even your physical level.
In the mountains, in the desert or in a more urban environment, trekking allows
you to escape, to get away from your daily life, to discover new things, new spaces
while doing good to your body!
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Kit and Gear, You Need For Trekking
If you are thinking of taking up hiking it is important to have the right equipment. Here
is our real buzz guide to what you need to get off on the right foot.
Use our easy-to-follow checklists to help you get prepared for your hike or trek. This
information is a general guide, and you must consider that the equipment you need will vary
depending on the time of year, terrain to be covered and the weather conditions.
Equipment essentials
It is important that you thoroughly prepare for any hiking trip. Make sure you do not
forget any of these essentials:
• Backpack and waterproof liner

• Map, compass, and guidebook. There are many compasses available – the
most popular model for hill walking is the Suunto model M-3D. Recently, mobile
phones and GPS units have become the go-to for hikers, but there’s a risk that
the batteries might run out or your electronics get wet. So, it is always best to
have a compass as a back-up
• Route card – no matter how experienced it is always important that you plan
your route carefully
• Food — sandwiches, chewy bars, fruit, nuts, confectionery
• Emergency food — such as high energy food bars
• Drink – for longer hikes you could need up to two liters of water and tea, coffee,
or soup
• Insect repellent
• Sunglasses and sunscreen
• Camera
• Mobile phone
• A loud whistle to attract attention in an emergency
• Lightweight head torch — in case you get caught out after sunset
• Spare batteries for your camera and torch
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• Spare shoelaces
• First aid kit
• Survival bag
• Zinc oxide tape
• A tough plastic bag to carry your litter home
• Tissue paper or wet wipes
Clothing essentials
• Base layer top and bottoms

• Mid layer top and bottoms
• Outer layer top and bottoms
• Gaiters
• Hat and gloves
• Spare mid-layer fleece
• Spare pair of socks
Things to consider
These items are optional. They can be invaluable in some situations, but an
unnecessary weight to carry in others. As we mentioned earlier, it often depends on the type
of terrain, the weather conditions, and the time of year that you are hiking.
GPS Receiver
Although you should never rely on a GPS receiver alone for navigation, they can be
essential tools in poor visibility, at night or in an emergency. They are now relatively
inexpensive, and many phones have GPS built in. They can be a great aid to learning
navigation by simply confirming your location and boosting your confidence in your own skills.
Binoculars
These are great for watching wildlife — and a useful navigational aid.
Walking Poles
They are great for reducing strain on your legs when you are carrying heavy loads and
help prevent ankle or knee injuries on steep ascents and descents.
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ENGAGEMENT
Directions: Trekking poles can relieve the strain on your back and legs. Poles can
help your balance. Trekking poles can improve your workout. Make your
localized trekking poles. Take a picture of process.
Criteria:
Interpretation and the clarity 25%
Creativity and originality 25%
Quality of artistic composition 25%
Overall Impression 25%
TOTAL 100%
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ASSESSMENT
Directions: Interview an individual who participates in different outdoor recreation

activities like mountain climbing, walking/trekking, mountain biking, fishing, trail
running, etc. Learn from their experiences and insights. Here are some basic
information and questions that you may ask. Use bond paper.
Interview Guided Questions

Name: __________________________________
Age: __________________________________
Affiliation: __________________________________ PICTURE
Work: ___________________________________
School: ___________________________________
Recreation Activity/ies: __________________________________
1. Why so you participate in different outdoor activities?
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
2. Do you believe that outdoors can relieve stress or anxiety? How do you
think so?
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
3. Can you give an insights about this saying “Thousands of tire, nerve –
shaken, over – civilized people are beginning to find out that going to the
mountains is going home; that wilderness is a necessity.”
-John Muir
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
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WEEK 7: CAMPING
the unit:

others positively.
Engages in moderate to vigorous physical activities (MVPAs)

Most Essential Learning for at least 60 minutes most days of the week in a variety of
Competencies (MELC’s) settings in – and out-of school
PEH12FH-IIa-t-8
1. foster participation and achievement in recreational
activities like camping
Specific Learning
2. increase mental and physical fitness in camping
Outcomes
3. increase learning and enjoyment of recreational skills
in the out- of-doors.
Content Camping
Pages
Textbook Pages
INTRODUCTION
Camping is an outdoor activity involving overnight stays away from home in a shelter,
such as a tent. Generally, participants leave developed areas to spend time outdoors in more
natural ones in pursuit of activities providing them enjoyment. To be regarded as "camping" a
minimum of one night is spent outdoors, distinguishing it from day-tripping, picnicking, and
other similarly short-term recreational activities. Camping can be enjoyed through all four
seasons.
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Camping as a recreational activity became popular among elites in the early 20th
century. With time, it grew more democratic, and varied. Modern campers frequent publicly
owned natural resources such as national and state parks, wilderness areas, and commercial
campgrounds. Camping is a key part of many youth organizations around the world, such as
Scouting, which use it to teach both self-reliance and teamwork.
Camping, recreational activity in which participants take up temporary residence in the
outdoors, usually using tents or specially designed or adapted vehicles for shelter. Camping
was at one time only a rough, back-to-nature pastime for hardy open-air lovers, but it later
became the standard holiday for vast numbers of ordinary families.
The founder of modern recreational camping was Thomas Hiram Holding, who wrote
the first edition of The Camper’s Handbook in 1908. His urge to camp derived from his
experiences as a boy: in 1853 he crossed the prairies of the United States in a wagon train,
covering some 1,200 miles (1,900 km) with a company of 300. In 1877 he camped with a
canoe on a cruise in the Highlands of Scotland, and he made a similar trip the next year. He
wrote two books on these ventures. Later he used a bicycle as his camping vehicle and wrote
Cycle and Camp (1898).
Holding founded the first camping club in the world, the Association of Cycle Campers,
in 1901. By 1907 it had merged with several other clubs to form the Camping Club of Great
Britain and Ireland. Robert Falcon Scott, the famous Antarctic explorer, became the first
president of the Camping Club in 1909.
Camping as a Recreational Activity
With the way the world runs at the pace it is in today, it really isn’t a wonder why people
simply need to find the time for recreation, giving them that “fix” away from the rigors of
everyday living.
Camping stands to be one of these recreation activities which many have come to a
liking. Camping is basically a form of recreation where people spend some time outdoors, with
various degrees of camping dominating the whole concept of the recreation. A variant to
camping, backpacking, which is basically an amalgam between camping and hiking, stands
to be another recreation alternative to many, boasting the best between the two forms of
recreation it successfully combines.
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Camping is also used as a cheap form of accommodation for people attending large
open-air events such as sporting meetings and music festivals. Organizers will provide a field
and basic amenity.
Campers span a broad range of age, ability and ruggedness, and campsites are
designed in many ways as well. Many campgrounds have sites with facilities such as fire rings,
barbecue grills, utilities, shared bathrooms, and laundry, as well as close access to
recreational facilities, but not all campsites have similar levels of development. Campsites can
range from a patch of dirt to a level, paved pad with sewer and electricity.
Today’s campers have a range of comforts available to them, whether their shelter is
a tent or a recreational vehicle. Today, backcountry campers can pack-in comfortable
mattresses, compact chairs, and solar powered satellite phones
Camping is a fantastic opportunity to get closer to nature, escape daily routines, and
deeply relax. While some people opt for “glamping,” and bring everything from gourmet foods
to solar power panels and Wi-Fi receivers, camping is also a chance to explore a calmer, more
natural state of mind, and truly get away from it all.
Camping is a fun recreational activity that allows you to enjoy the outdoors, usually
amidst all that Mother Nature has to offer. People go camping in a forest, national park, in the
woods, near a river or lake, and can stay there for one or more nights. There are private
campgrounds as well that are privately owned by people who encourage campers to come
and enjoy the nature with them. Camping trips can be fun when organized properly.
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Camping can be lots of fun but being prepared is extremely important. You need to
make a list of what will need to be taken on the trip. Then you need to collect your supplies.
Your equipment also needs to be checked before leaving.
THE BENEFITS OF CAMPING
Camping has a great number of benefits for everyone old and young that you and your
family can enjoy while spending time in the great outdoors:
1. Stress reduction: Leave the overbooked scheduling at home. When you are
camping, there is no place to be at a certain time, and there is nothing interrupting
you or competing for your attention. The natural outcome of this type of setting is
stress reduction and relaxation like you cannot find anywhere else.
2. Fresh air: You may not realize how scarce fresh air is in your day to day life. When
you go camping, you get the wondrous scents of the outdoors, as well as the smell
of dinner cooking over an open fire.
3. Relationship building: One of the best and most important aspects of camping is
how it helps you build and strengthen relationships. When you go camping with
friends or family, you get a chance to talk and visit without distraction, even late
into the night.
4. Physical fitness: Time spent camping is physical time. You set up a tent, gather
firewood, go for a hike. At home, we often lead sedentary lives that do not promote
physical fitness. When you are camping, you cannot help but engage in physical
activity and get your heart rate up.
5. Lack of alarm clocks: When was the last time you slept late without an alarm clock
to wake you up? When you are camping, the only alarm clocks you have are the
sun and the chirping of birds. Waking up with nature rather than an alarm clock is
an experience everyone should have regularly.
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6. Unplugging: Camping is a great chance for everyone to unplug and get away from
their screens. In the great outdoors, you do not find computers, tablets or
televisions and there is so much else to do that does not require electronics.
7. Great food: Food just tastes better when prepared in the outdoors. There is
something about cooking food over a campfire, a campsite grill or in a Deluxe Cabin
kitchen that just cannot be replicated when you are eating at home. Plus, nothing
beats s’mores made over an open fire. Dream big and plan a great menu before
you head out on your next camping trip.
8. Connection with nature: When you are camping, you get a chance to get in touch
with nature, encounter wildlife and see the stars away from the bright lights of the
big city. There is nothing quite like it. Make sure you and your family have the
chance to connect with nature when you explore the many benefits of camping.
9. Development of new skills: You cannot help but develop new skills while camping.
Everyone on the trip will contribute and it is a great chance to learn new things.
You may learn how to set up tents, tie knots, start fires, cook a new meal and more.
These skills are important to have, and yet we do not often get a chance to develop
them during our regular busy schedules.
10. Educational opportunities: For kids, time spent camping is time spent learning,
which is one of the reasons scouting programs are so valuable. They facilitate
camping experiences that are built around kids learning new things, including
fishing, cooking, hiking, tying knots, fire-starting, safety, first aid and much more.
11. Growth of confidence: It is important for children to gradually become more

independent and confident in their own capabilities. One of the benefits of camping
for youth is that it allows them to learn independence in a safe and controlled
environment. Children become more confident as they learn new things and have
first-time experiences.
12. Family connections: Camping is beneficial for children and their families because
it can help strengthen bonds between family members — brothers and sisters,
parents and children and the list goes on. You will all return home feeling much
stronger as a group.
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DEVELOPMENT
There is so much to love about camping in the great outdoors. The fresh air,
the sounds of nature, bushwalks and the escape from digital devices are just some of
the reasons to throw the tent in the back of the car and head for the bush.
Here are some tips to help you plan a safe and enjoyable camping trip:
1. Be aware of any risks around your tent
You have arrived at your destination and are about to hammer in the first tent
peg. Before you do, make sure you have a look around and consider the risks in
the immediate area.
Avoid camping directly under large gum trees. Some species are susceptible
to dropping large branches at any time. The last thing you want is a branch
dropping on top of your tent in the middle of the night.
2. Bring plenty of food and water

Make sure you bring plenty of water with you for drinking and washing. Most
parks are not connected to mains water, so especially after dry conditions, you
cannot rely on water being available in the park’s rainwater tanks. Bear in mind,
tank water is not treated so it is not suitable for drinking.
Top tip: Consider how you will store your food. Air-tight containers are important to
keep bugs from crawling in. You do not want your morning corn flakes to come with
bonus protein!
3. Be aware of the weather

Keep an eye on the weather and pack accordingly. Look at both the daytime
and night-time temperatures as warm sunny days can turn into frosty cold nights.
You may need sunglasses, hats, and sunscreen during the day and thick socks,
trackies and a warm jumper at night.
4. Have First Aid equipment available

Many of our parks are in remote locations, so medical aid can be far away. It is
a good idea to camp with someone who has First Aid training, and an even better
idea is to be trained yourself.
If something goes wrong and you need to treat an injury, a comprehensive and
well-stocked First Aid kit is essential.
When heading out on a bushwalk, you might not be able to carry a big First Aid
kit. Grab some supplies to throw in your backpack such as bandages and some
antiseptic cream to clean up any scratches, bites or cuts you might pick up on the
trail.
5. Know what services are available

Do some research to know where help is available. Knowing where the local
hospital is located and how to get there could save precious time. If you are camping
in fire danger season, take some time to work out your evacuation plan.
Many national parks have no or limited mobile phone coverage. Have a look at your
network’s coverage map to work out where you could go to make an emergency phone
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call if you needed to. It is also a great idea to let friends and family know of your plans
and when you expect to be home.
6. Keep your eye out for wildlife

As well as keeping an eye out for drop bears, remember it is the smaller critters
that will likely cause the most problems. Mosquitoes, ticks, and other insects can
bite and cause irritation and, in rare cases, carry diseases.
Using insect repellent, wearing long-sleeved tops and long pants will help
prevent bites. Make sure you keep the fly screens on tents closed whenever
possible and do not leave open water and drink containers around your campsite
as they can attract thirsty insects.
7. Be fire safe around campfires

Sitting around the campfire with friends singing a Bon Jovi power ballad might
be the best thing about camping, but before you strike a match, make sure you
know the rules.
When campfires are allowed, there are a few things you need to consider:
Look at your surroundings

Always use designated fireplaces. Fires should only be lit in cleared areas, both
above and around the fire. Keep the fire at least 3 meters away from your tent
and make sure your camping equipment, especially flammable items such as
aerosols, gas bottles and fuel cans, are stored well away.
Keep an eye on it
Never leave a fire unattended, not even for a minute. If you are leaving the
area, put the fire out properly with water. Keep putting water on it until the steam
stops and it’s no longer hissing. Do not use soil to put it out as the coals can
stay hot for more than 8 hours which can be dangerous to anyone walking in
the area after you have gone.
Keep it simple
Keep fires small and manageable. Campfires should only be just big enough
for cooking and keeping warm. Make sure the area around the fire is clear of
tripping hazards and have a bucket of water and shovel nearby to put out any
potential escapes. Do not use flammable liquids to start the fire, as it can be
extremely dangerous if there are still hot coals in the fire pit from a previous
fire. Remember that collecting firewood within national parks is an offence, so
you must bring your firewood with you.
Basic Ethics of low – impact camping
➢ Be an environmental – friendly mountaineer. Be sure to bring home all your

garbage including any refuse from cooking.
➢ Leave the campground exactly the way you found it.
➢ Avoid cutting down trees for firewood. The use of fallen branches is more
advisable.
➢ Wash dishes by cleaning the leftovers off the plates and utensils when dry
them with cloth (tissue) or sand, when available.
➢ Use ecofriendly shampoos and soaps.
➢ Be silent as much as possible. Keep the voice tone and volume at a
minimum; some other creatures need their rest too.
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ENGAGEMENT
A. Directions: Test your knowledge of camping with this quiz
1. Heavy rains have been predicted during your outing. To keep water from flooding
your tent, you should:
a. Place a plastic ground cloth inside your tent. Make the ground cloth a foot
larger than the tent, all around.
b. Equip every tent with a sponge so accumulated water can be quickly removed
c. Place a plastic ground cloth under the floor. Be sure it does not extend
beyond the floor
d. Dig a shallow trench around the tent perimeter. Slope the trench so it will
drain water.
2. What is a good safety item to keep beside your campfire?

a. A bowl of marshmallows
b. A long stick to use to poke the flames
c. A bunch of wieners
d. A bucket of water
3. What should you do with your food at times when you are not eating?
a. Leave it out on the picnic table c. Keep it in your tent
b. Keep it in a tree or in a vehicle d. Put it in a stream to keep it cold
4. Besides food, what is an important thing to always take camping with you?
a. Your favorite shirt
b. Your sketchbook to draw the wildlife you see
c. A good book
d. A first aid kit
5. If you get thirsty, is it okay to just take a glass of water right out of a lake or
stream that is near your campsite?
a. Yes
b. No
6. What should you always wear if you go out in a canoe or a kayak while camping?
a. Your bathing suit
b. A life jacket
c. A hat
d. Your waterproof camera tied around your neck
7. Many campers choose to "sleep under the stars". What does this mean?
a. Sleep with the windows open in the tent or trailer.
b. Sleep outside on the ground.
c. Sleep in the backseat of the car with the windows rolled down.
d. Stay awake playing board games in the tent all night.
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8. Outhouses are common in many campgrounds. What is an outhouse?

a. A place to put your food to keep it away from critters.
b. A place to cook dinner if it rains.
c. A makeshift toilet with no running water.
d. A place to pay for camping.
9. What is usually the first sound that you will hear in the morning when you are
camping?
a. Howling dogs
b. Singing birds
c. Meowing cats
d. Snorting pigs
10. What is one of the most essentials during a cold-weather camping trip?
a. An extra jacket
b. A battery – powered heater
c. An air mattress
d. A positive Attitude
B. Directions: Prepare a campfire song.
Criteria:
Originality and Creativity - 30%
Relevance to the theme - 30%
Presentations - 30%
Overall Appeal - 10%
TOTAL - 100%
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ASSESSMENT
A. Directions: Prepare a homemade tent. Take a picture before, during and after.
Design: Originality of subject and design and creativity 25%

Craft: Balance, proportions, detail, and use of space 25%
Theme: Interpretation and expression of the theme. 25%
Teamwork: Participation of family members, friends, and collaboration 25%
TOTAL 100%
B. Directions: Having the essential camping items in your backpack. Take a picture
of it. Choose at least five (5) or more.
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WEEK 8: DISCOVERING ORIENTEERING

the unit:

others positively.
Participate in an organized event that address health / fitness

issues and concerns
PEH12FH-IIk-o-13
1. understand the rules and safety considerations of the
sport of orienteering.
Specific Learning
2. improve their fitness level both anaerobic and aerobic.
Outcomes
3. develop personal confidence and responsibility when
orienteering individually.
Content ORIENTEERING
Pages
Textbook Pages
INTRODUCTION
Teachers have found that orienteering relates to every academic discipline, from math
to history to environmental awareness to public policy, and it does so in new and interesting
ways. Orienteering at Valley Forge, Pennsylvania, brings American history right to your own
footprints. Counting paces and measuring on maps teach the metric system through action
without obviously doing so. Keeping personal records to improve while training implements
data collection, logical thinking, and demonstrable self-improvement. Writing about your
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experiences improves word discipline and grammar while teaching audience focus. Playing
by the rules imparts ethics training and standards of fairness.
Orienteering offers many benefits, but its real attraction is that it is fun! It is a joy to
walk and run through forests and fields. If you like competing, there are many age and skill-
level groups to fulfill that wish. The ultimate quest for the orienteer is to find the balance
between mental and physical exertion, to know how fast you can go and still be able to interpret
the terrain around you and execute your route choice successfully.
Orienteering is a lifetime fitness sport that challenges the mind. It offers the obvious
development of individual skills in navigating while problem solving to locate each control.
Decision making is paramount: Should I go left, or right? Should I climb that hill or go the long
way around it? These decisions that constantly arise require thinking more than quick
reactions or instinct; again, that is why orienteering is called the thinking sport. And remember,
these decisions are being made under competitive stress and increasing fatigue, helping you
to become mentally tougher in other stressful situations. Orienteers learn to be self-reliant
since most orienteering is individual, and even in the team and mass-start versions,
teammates usually practice individually to improve.
Spatial relationships become more meaningful as the orienteer has to plan how to get
from one place to another and figure out whether the chosen route goes uphill or downhill and
when and how far. Good orienteers learn to stay aware of their surroundings as they plan what
they will see along the route to the control, a talent that is useful whether you are driving to
your grandmother's or trying to find your way back from a classroom on your first day of
college. How can you plan what you will see? The map symbols and contours will describe it
for your imagination. Orienteers learn to recognize and use new resources, whether they are
the map and compass, the park or playground, or the more personal resources of fitness and
mental agility.
Not only is it thoroughly enjoyable to get out into parks and forests and off the paths to
experience nature while orienteering, but also being a trained and experienced navigator can
be plainly useful or even lifesaving. On a simple level, you need never be lost again. A
complete definition of lost has two parts. First, you do not know where you are located.
Second, you do not know how to get to a known location. Even if they are temporarily
mislocated, orienteers have the skills and techniques to relocate themselves and to continue
on to their destination. Orienteers fully understand the L.L. Bean T-shirt that quotes its founder:
“If you get lost, come straight back to camp.” Even if you do not know where you are, if you
know how to get back to camp, then you are not lost. You can toss the word lost right out of
your vocabulary, because as an orienteer you won't ever need it again!
Another important outcome of orienteering is increased confidence. You may be timid
but would like to build your confidence and become better at a sport than anyone around you,
or perhaps you simply wish to be more comfortable in the outdoors. Gaining the skills and
techniques to be able always to find your way out of the woods builds confidence in all aspects
of your life.
Athletes who are tired of running circles on a track or slogging along paved roads find
running cross country to be refreshing while at the same time good for building endurance and
muscle. Outside of Florida and parts of Texas, most orienteering areas tend to be hilly, not
flat. Undulations in the terrain provide the right environment for athletes and nonathletes alike
to develop strong hearts, legs, and lungs.
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Orienteering is the sport of navigation, using a highly detailed map. Whether you’re an
experienced hiker, competitive runner, or just a family or group out for an activity in a park,
this sport helps you improve your navigation each time.
Orienteering can gradually build your map-reading skills from exploring a local city park
full of obvious structures to navigating remote terrain with few, if any, man-made features.
On orienteering maps, a course consists of a triangle, circles, a double circle and
sometimes connecting lines all in purple. The triangle is the start. The double circle is the
finish. All the circles in between are checkpoints. Numbered orange and white flags are placed
in the terrain to show you that you have reached the correct location. At each checkpoint you
will punch registering that you found the correct location. You may use any route you want
between checkpoints.
For all participants, the structure of an event is a safety function. At the end of the
event, the number of returnees needs to match the number who started, so always check in
with the finish line volunteers, even if you don’t complete your course. This keeps the sport
safe and fun.
Orienteering events are timed. If you’re a runner, running against the clock is a familiar
experience, but orienteering provides added challenges of a staggered start and deciding
where your own course goes as you are running. And if you’re a non-runner, automatic timing
from control to control provides a way to measure your navigational effectiveness across
routes and compare later with others who made different choices. Good route choice often
beats raw speed.
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Orienteering maps are drawn to a large scale when compared to most topographic
maps. Most commonly they are 1:15000 (1cm=150m) or 1:10000 (1cm=100m) but for
orienteering in parks you use a map drawn in a scale of 1:5000. All maps use an internationally
agreed set of symbols and these are logical and easy to learn. You should absorb much of
the information simply by attending your first few events. Most orienteering maps will also
provide a detailed legend to help you understand the map.
Orienteering maps are drawn using magnetic north rather than ‘grid’ or ‘true’ north and
are printed in up to five standard colors. The colors are an integral part of the map symbols.
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DEVELOPMENT
Top 10 Health Benefits of Orienteering

Orienteering offers many benefits, but its biggest attraction is fun! It is a joy to
walk and run through forests and fields armed with a compass and a map. In this
thrilling chase, competitors must put their navigational skills to the test and maneuver
from point to point in diverse and unfamiliar terrain, to win. If you like competing, there
are many age and skill-level groups to join if you wish. Here’s Samir Becic and the
Health Fitness Revolution team’s Top 10 Health Benefits of Orienteering.
1. Creates a balance between mind and body: The ultimate quest for the
orienteer is to find that balance between mental and physical exertion, to
know how fast they can go and still be able to interpret the terrain around
them and execute their route successfully.
2. Teaches self-reliance: Orienteers learn to be self-reliant since most

orienteering is individual, and even in the team versions, teammates usually
practice individually to improve and be better teammates.
3. Sharpens decision making skills: It offers the obvious development of

individual skills in navigating while problem solving to locate each control.
Decision making is paramount: Should I go left, or right? Should I climb that
hill or go the long way around it? These decisions that constantly arise
require thinking more than quick reactions or instinct; again, that is why
orienteering is called the thinking sport.
4. Teaches how to think and act under pressure: Decisions are constantly
being made under competitive stress and increasing fatigue, helping
competitors become mentally tougher in other stressful situations
throughout their day to day lives.
5. Increases fitness levels: Most orienteering terrain is quite hilly and rugged,
providing the perfect environment for athletes and nonathletes alike to
develop strong hearts, legs, and lungs.
6. Increases cardiovascular capacity: Orienteering requires walking,

jogging and hiking, whose health benefits we wrote about. All three of these
activities increase aerobic capacity and cardiovascular strength.
7. Enjoying time with nature: There is nothing more calming and centering
than being in nature. We wrote about the health benefits of relaxing in
nature– but exercising outdoors is good for vitamin D levels in the body and
getting fresh air!
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8. Increases self-esteem: It takes courage, endurance, and mental fortitude

to forge ahead by oneself through unknown areas, particularly in unfamiliar
terrain and forests. Every time one gets lost and find their way again, self-
worth and self-esteem grows.
9. Can be very useful and even lifesaving: This sport teaches self-reliance
and terrain discovery to the point where it could save lives. Orienteers
acquire the skills and techniques to relocate themselves and to continue on
to their destination, no matter what.
10. Become part of a community: The orienteering community is a great way

to socialize while competing. Although it is a solitary sport, there is a sense
of camaraderie among competitors both before and after a meet.
11. Can be done anywhere globally: According to the US Orienteering

Federation, it can be done anywhere you can make or obtain a map –
“through classrooms, schoolyards, city parks, urban areas, residential
areas, streets, state and national parks, and wilderness areas. Even better,
you can orienteer in your community, throughout the United States, and all
over the world. Orienteering map symbols and appropriate colors are
approved by the International Orienteering Federation (IOF) and are
followed around the globe (for example, blue stands for water). Therefore,
if you pick up an orienteering map in China or Russia, you do not have to
read Chinese or Russian to understand the map well enough to orienteer
on that map.”
The Major Themes of Orienteering

1. Where am I?
2. Where do I want to be?
3. How am I going to get there?
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The Rules of Orienteering:

1. Competitors must take the controls in the specific order.
2. A participant who misses the assigned start time may start later, but the time
will be calculated from the original start time.
3. Immediately after crossing the finish line the competitor must hand their map
and control card to the official – this will eliminate concern and possible
searches for orienteers presumed lost or injured when they neglect to report
to the Finish.
4. If competitors give up before completing the subject, they must report back
to the Finish officials and hand in their map and control card.
5. Orienteers should not follow other competitors in hopes of improving their
time, will be disqualified if do so.
6. Upon completing their course competitors should not divulge information
about the map, terrain or course to a competitor who has not yet started.
7. Competitors shall not enter the competition area prior to an event in order
to obtain knowledge about the terrain, vegetation, etc..
8. Orienteers shall not damage any property eg. Fences
Safety Rules:
1. Whistles must be carried during events.
2. The international distress signal (3 blasts of the whistle) should be familiar
to all orienteers.
3. Athletes must not attempt to cross areas marked uncrossable such as
ponds and lakes.
4. Competitors must aid injured orienteers they encounter.
5. Information to aid a lost orienteer such as a safety bearing must be provided.
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International Orienteering Federation Symbols
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ENGAGEMENT
A. Directions: True or False. Orienting Rules Quiz
1. The orienteer may follow another competitor if he does not communicate verbally
with him
a. True
b. False
2. An orienteer shall be disqualified for not punching controls in correct order.

a. True
b. False
3. An orienteer may cross a pond marked uncrossable provided he or she feels that
they can do so safely.
a. True
b. False
4. A competitor who has not yet started is forbidden to gain knowledge about a
course from a participant.
a. True
b. False
5. If you come across an injured orienteer it is okay to continue on without assisting

them.
a. True
b. False
A. Directions: Part-of-house map template.
1. Create simple symbol for the features of your favorite part of your house.
2. Draw a map of your favorite part of your house on a bond paper to be used for
your own preparation purposes. Begin with the key features such as walls,
doors and windows and other main features such as chairs, tables, and mats.
Include a legend.
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ASSESSMENT
A. Directions: Draw a map of your bedroom using the symbols.
B. Directions: Following the map key construct your own orienteering place.
102

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Republic of the Philippines

RAUL BONDAL ALMONIA

TANZA NATIONAL COMPREHENSIVE HIGH SCHOOL

Note to the Learners

Introduction This part, the new lesson will be introduced to you in

Development This section provides a brief discussion of the lesson.

Engagement This comprises activities for independent practice to

Application This section provides an activity which will help you

Assessment This is a task which aims to evaluate your level of

3. Read the instructions carefully before doing each task.

4. Finish the task at hand before proceeding to the next

WEEK 1: RECREATIONAL ACTIVITIES

The learners demonstrate understanding of recreation in

Self-assesses health-related fitness (HRF). status, barriers to

The principles of safety need to be taught as an essential part of recreational education

Participation in leisure activities is associated with various components of successful

We used self-report indicators of physical health (or subjective health), including

Before analyzing the effect of recreations in educational curriculum, it is important to

1. Physical Health: Recreational activities, especially outdoor ones improve one’s

a. Students are more enthusiastic to learn in outdoor learning activities as compared

Activity 1 - Lesson Discussion

Activity 2 - Questions Strips

Computer games are fun 1 2 3 4 5

WEEK 2: Swimming Styles

The learners demonstrate understanding of recreation in

Sets FITT goals based on training principles to achieve and/or

Do's and Don'ts of Swimming

Swimming is an important sport and should be enjoyed by everybody as it has several

The Beginner’s Guide to Swimming Equipment / Gear

Freestyle, favored by long-distance swimmers, is considered the most efficient

The position of your head is one small downside of backstroke to consider.

2. Which stroke is based on a traditional style in the Solomon Islands?

4. If you swim two laps of an Olympic-sized pool, you will swim

5. Which stroke is usually regarded as the most difficult?

7. Olympic swimmers in the 10,000-meter freestyle marathon must swim

8. At major competitions, swimmers' times are recorded by

WEEK 3: TYPES OF RECREATIONAL AQUATIC ACTIVITIES

The learners demonstrate understanding of recreation in

Most Essential Learning Participates in an organized event that addresses

Beneficial for People with Arthritis

Surfing involves riding in a surfboard on the forward face of a wave, breaking

Synchronized swimming is a combination of swimming, dance, and

Canoeing is distinguished from kayaking, as this sport uses a single-bladed

Sailing is a general term – it is basically traveling over water in a vessel or boat

Technically, yachting is sailing or boating on a yacht. Yachts are sailboats or

11. Dragon boat racing

Recreational water sports

A parasail is like a parachute specially designed to be towed behind a boat, but

Spearfishing is done by hunters since the ancient times. It involves using

WEEK 4: FITNESS TESTING FOR AQUATIC ACTIVITIES

The learners demonstrate understanding of recreation in

Demonstrates proper etiquette and safety in the use of

Content Fitness Testing for Aquatic Activities

Strength is also known as muscular strength. It is important for everyone, and

Aerobic endurance is also known as stamina or aerobic fitness. It is defined as

Equipment required: 4-pound weight (women, AAHPERD), 5-pound weight

Procedure: The aim of this test is to do as many arm curls as possible in 30

Anna Różańska-Kirschke, Piotr Kocur, Małgorzata Wilk, Piotr Dylewicz, The

Advantages: the equipment is readily available around any home

Purpose: This test measures general shoulder range of motion

equipment required: ruler or a yardstick

Anna Różańska-Kirschke, Piotr Kocur, Małgorzata Wilk, Piotr Dylewicz, The

4. Chair Sit and Reach Test