(Health Optimizing Physical Education)

Lesson 1 : Health and Risk Assessment

ENGAGE
Let’s Get Motivated!!!

Activity 1.1: Activity Checked

Direction: Recall the different component of health-related fitness and its assessment during first quarter.
Make simple exercises of the following: Static Stretching and Dynamic Stretching, Endurance Plank, Push-up,
Bend-and-Pull Exercise, Overhead Squat, Stork Stand, and Rockport Walk. Don’t forget to execute warm-up
and cool-down.
.

EXPLORE
Let’s Get Started!!!

Any outdoor activity involves risk and adventure. Typically, we would associate outdoor recreation
activities as adventures. These carry different levels of risk than what one would typically deal with if you
participated in exercise, sports, or dance activities instead.
What is it about the outdoors that tantalizes us? Why do thrill seekers and adventurers search for the
next big high? The outdoors invites a different thrill or rush within us.
Participating in outdoor activities gives us a sense of a natural high that
would be difficult to experience otherwise.
Participating in outdoor activities requires us to make sound
decisions and learn about ourselves in the process. The outdoors
exposes you. lt shows you your limitations and at times pushes you
outside your physical and mental boundaries. As you already know,
outdoor recreation activities allow you to learn through experience.
Solving problems do not come from answers that you will find in a
book. Rather, you will find answers as you engage in these activities.
Outdoor recreation provides experiences for being physically active,
allows you to think creatively, and provides opportunities for social
interaction.
As we participate more often in outdoor activities, we carry over these experiences into our daily lives.
However, proper planning is always necessary. Any outdoor activity requires a lot of planning. Planning
involves being physically fit to take on the challenges of the outdoors and by understanding the risks involved.
Planning usually takes place in three stages: pre-Session planning, in-Session monitoring and post-session
follow-up.
Pre-session planning includes risk management. Risk management is "the systematic analysis of one's
operations for potential risk exposures and then setting forth a plan to reduce the severity and frequency or
such exposures.” By recognizing future risks or harm, you are able to take preventive measures, which may
avert problems. Risk management includes risk analysis, policies, and procedures for reducing risk, and
implementation of the plan.
Risk analysis considers the activity location, participant competence, leader competence,
environmental conditions, supervision capabilities, foreseeable scenarios for harm, potential consequences,
and likelihood of potential consequences. Risk analysis attempts to reduce the number and severity of
accidents by foreseeing risks that can result in harm. It includes informing both participants and parents of the
potential dangers that could happen and instructions should be given explaining how risk of harm can be
minimized. The policies and procedures should be available to all parties involved in case of an emergency.
 Pre-session planning usually involves gathering the equipment needed, obtaining necessary
permissions, and setting up a physical fitness training schedule to adequately prepare each member of the
group. An emergency plan should be created and all members of the group must familiarize themselves with
this plan. All members of the group must be informed of any changes in the emergency plan. The parents must
also be informed of where you are going. It is necessary to obtain consent forms, pertinent waivers, or liability
releases. Pre-session planning also includes how to prepare for unpredictable weather conditions and
developing a system so that all participants are accounted for.
Planning for outdoor activity sessions is trickier than planning for an exercise program. Risk
assessment is an integral part of outdoor activity planning. The inherent risks of each activity must be
assessed, In addition, you must also take into account your skill level, the skill level of the participants, the
potential for risks to occur based on the location, overall environment, past experiences of the leaders, and
activity.
As with any physical activity program, health and risk assessment must always be done. Risk screening
is important as this assesses your readiness for physical activity participation. It is not enough but to create an
exercise program. A comprehensive assessment includes a set of measurements that aim to determine your
current health and fitness level.
The Government of Canada issued a brochure for would-be travelers who plan to go outdoors. In the
brochure, travelers are advised to remember the three T's and follow these easy steps: 1) Trip Planning - make
informed decisions; 2) Training – reduce the risks; know and say within your limits; 3) Taking the Essentials -
change your behavior.
The topics that follow will introduce you to the different methods of planning for outdoor activities. This
includes a physical fitness and health assessment and a risk assessment tor the outdoors.

EXPLAIN
Let’s Get Informed!!!

Health and Physical Fitness Assessment

By now, you already know that participating in a physical activity program requires you to undergo
screening or your readiness for participation. The Physical Activity Readiness Questionnaire (PAR-Q) was
developed by the Canadian Society of Exercise Physiology to determine if there are any underlying conditions
that may prevent you from participating in physical activity. It is composed of seven questions, answerable by
"Yes or "No" (Activity 1.2). If you answered yes to any of the questions, it is best to have yourself checked by
the doctor. After answering the PAR-Q answer the medical history questionnaire. This questionnaire assesses
your family's and personal medical history (Activity 1.3).
Answering Yes' to any of the questions on your family history predisposes you to any of these illnesses.
These illnesses can be preventable with appropriate changes and interventions in your lifestyle.
As outdoor activities are typically more challenging than a usual sports or exercise program that you
participate in a day, it is important to make sure that your body is capable of handling these demands.

Physical Fitness Assessment

Once you have received clearance to participate in physical activity, it is now important to assess your
physical fitness. You have learned how to measure your health-related fitness parameters. You will be
introduced to the assessment of movements or skill-related parameters.

Movement Patterns
All of our movements begin with our posture. It is important to understand the effects of our posture on
our daily lives. Having proper posture allows our muscles to work properly together, which ensures our joints
move properly, maximizing force production and reducing risk of injury.
Most of the time, we develop poor posture habits from a variety of reasons: habitual and altered
movement patterns from repetitive movement, injury, Surgery, or from incompletely rehabilitated injuries.
 Habitual movement patterns develop when we repeat the same movements. For example, walking
around with a shoulder bag that is placed only on the same shoulder every day tends to overload only that side
of the body. Similarly, people who stay in an office chair all day tend to put excessive stress on their necks,
arms, and lower backs.
Usually after a person gets injured, the body compensates in order to avoid pain or to create function.
For example, a person with an ankle injury may tend to favor the uninjured side of his or her body. These
adaptive movements cause changes in posture as well.
After a person undergoes surgery, he or she is left with scar tissue. This scar tissue causes muscles to
tighten and functional mobility is compromised. In a similar way, those who have undergone a rehabilitation
program and have not completed this program may end up with different mobility and postural patterns.
Repetitive movements place emphasis on a major muscle group. For example, swimmers, and tennis
players place excessive demands on major muscle groups because of performing the same movement over
and over. This can compromise posture. People who sit in an office chair every day or a construction worker
who uses the same arm for most or the works are also susceptible to postural imbalances. People in the gym
are vulnerable to repetitive movements as well; those who emphasize only the chest shoulder, and arm
muscles tend to show a rounder posture.
By understanding our movement, we are able to identify possible muscle imbalances, as well as
corrective strategies. Proper movement is essential as we are able to perform our daily living tasks, exercise,
sports, and activities for recreational enjoyment. Movement represents the integrated functioning of all of our
muscle groups in order for our bodies to move well.
There are seven fundamental patterns of movement. These movements form the basis for proper
functioning. These movements include squatting, lunging pushing for the upper body, pulling for the upper
body, bending, twisting, and single leg movements (see Figure 4.1). All these fundamental patterns of
movement make up all movements in sport. Similarly, our daily movement demands resemble the movement
needs of sport in more ways than one. Walking, bending to pick up fallen objects, lifting grocery bags, climbing
the stairs, changing car tires all these form are part of the seven fundamental patterns of movement.
Fundamental movement patterns present a framework for advanced training or assessment in strength and
conditioning. Assessment for these activities will be done using the sports-specific endurance plank test
(SEPT), the push-up test, the bend-and-pull, and the overhead squat test. A balance test will also be
conducted to measure single leg strength.
Because of the level of physical fitness needed to perform outdoor activities, the Rockport Walk Test
will measure cardiorespiratory endurance.

Core
The core muscles are defined as the structures that make up the lower back, the pelvis, Do the hips,
and the abdomen. The core is the origin of all movement and where the center of gravity is located. An efficient
core is needed to maintain proper muscle balance throughout the entire body system. A strong core can also
prevent low back pain from occurring. Studies have shown that core training can decrease chance of injury,
less recurrence of injury, and improved performance in athletic activities.
The sport-specific endurance plank test (SEPT) was developed by MacKenzie (2005) to measure core
strength and endurance. This test activates the core muscles and challenges the trunk in a manner that is
similar to that occurring in sports movement.
Having a strong core provides our body with the correct posture and allows us to perform movements
better. A weak core can cause inefficient movement and predisposes us to injury. Core training strengthens the
abdominal and lower back muscles. This has become a popular fitness trend in recent years and is being used
in physical training programs.

Figure 4.1.
FUNDAMENTAL MOVEMENT PATTERNS
Squatting Pulling (upper body)

Lunging Bending

Pushing (upper body) Twisting

Single leg movement

Upper Body Muscular Strength

Upper body muscular strength is measured by two tests: the push-ups and the bend and-pull test. Both
tests measure the functional abilities of the shoulder. Why is it important to measure the shoulder function?
Shoulder function is related to static posture and stabilizes our torso. It our shoulders are functioning
well, then our posture improves and our shoulders have better range of motion. In addition, appropriate
shoulder function is needed to avoid shoulder injuries in the future.
The push-up test measures upper body pushing activities. A push-up can carry up to 70% of your body
weight and developing adequate upper body muscular endurance has benefits for both sedentary and active
individuals.
 Instead of resting for muscular endurance by counting the number of repetitions, this test measures the
alignment and proper posture of the upper body. Observe your partners body position while performing this
exercise.
Similar to the push-up test, the bend-and-pull exercise measures shoulder function and range of
motion, which are needed for proper posture. Pulling represents movement needed to perform daily activities.
Examples of bending and pulling activities that we normally do include pulling our luggage or cart or picking
something up from the floor.

Lower Body Muscular Strength

The overhead squat assessment measures dynamic flexibility, core strength, balance, and overall
muscular control. Muscular control tor this exercise shows lower extremity strength, which is related to jumping
and landing activities.

Balance
Outdoor recreation activities require a combination of balance and flexibility. Because of the uneven
terrain that is usually associated with the outdoors, it is best to train the body to be ready for unstable
environments. By adding balance exercises in your workouts, you are training your body to avoid the
occurrences of injuries, such as ankle twisting.
Balance training has been used extensively for unstable surfaces, to improve proprioceptive ability or
the feel of the ground on our feet. Simple balance exercises include standing on one leg practicing on an
unstable surface, such as a pillow or a wobble board, BOSU ball, or a balance pad.
Research on balance training has shown that balance training programs have been effective in
preventing lower body injuries, especially those that involve the knee and the ankle.
The main goal of balance training is to increase your ability to recognize your balance limitations by
creating situations that challenge ones balance. The key is to provide an unstable but controlled environment.
Test your balance through a Simple Stork Stand Test.

Cardiorespiratory Endurance
Cardiorespiratory endurance refers to the ability of the body "to perform large muscle, dynamic,
moderate-to-high intensity exercise tor prolonged periods” (ACSM, 2010). By now, you already know the
numerous health benefits that have been associated with having adequate levels of cardiorespiratory
endurance. This is the single most important indicator of physical fitness. Cardiorespiratory endurance can be
measured by taking one's VO2, max or maximal oxygen consumption. VO2, max is the maximum amount of
oxygen that a person can use to produce energy during aerobic activity. Use the Rockport Walk to determine
your VO2 max.

Flexibility
Flexibility refers to the ability of a joint to move around a range of motion (ROM). Flexibility exercises
have been shown to improve posture and balance, especially when combined with strength training exercises.
Having proper flexibility allows adequate movement to perform a variety of activities, such as reaching for
items on the top of a shelf or bending down to tie shoelaces. Having limited flexibility restricts our movements
and may predispose us to muscular imbalances or injury.
Unfortunately, as discussed earlier, there are many factors that could limit our flexibility. Self-myofascial
release (SMR) has become a popular topic in improving range of motion. The purpose of SMR is to stretch the
fascia and relieve some of the restrictions of fascia such as restricted ROM and pain.
Foam rollers are the most common implement used for releasing fascia. A foam roller is a dense foam
cylinder where a person places his or her bodyweight on it and rolls over the affected area. Using a foam roller
has shown positive effects in releasing the fascia, especially in the lower extremities. Lower back and
hamstring flexibility improve when using a foam roller regularly. Poor lower back and hamstring flexibility have
been associated with low back pain (Sullivan et al., 2013).
Unfortunately, foam rollers can be quite expensive or not accessible to all. It is possible, however, to
create one on your own without having to purchase a foam roller. Other tools are also available for releasing
fascia. Usually materials that are softer or less rigid will have an effect on superficial layers, while tools that are
harder or more rigid will increase pressure on soft tissue structures and access deeper layers of fascia. Using
a softer foam roller is advisable tor beginners. A soft ball, PVC pipe wrapped in a foam material or a rubber
mat can also be alternatives. As you become more experienced with foam rolling, you can use a tough water
bottle or a thermos to release tension in your muscles. Practice self-myofascial release (SMR) on your own to
release tight muscles. Two types of stretching have become an important discussion in fitness training. Pre-
exercise static stretching reduces the risk of injury and enhances performance; however, dynamic stretching
enhances muscle activation and has been shown to affect balance positively (Chatzopolous et al., 2014).
Dynamic stretching involves controlled movement through the active range of motion (ROM) and includes
movements that mimic the activity that you will be doing For example, runners perform lunges to warm up their
leg muscles, Soccer players may include forward, lateral, and shuffling drills to warm-up the muscles that will
be used.
The following activities present you with both static stretching and dynamic stretching exercises.
Regardless of what you choose, know that flexibility training has many benefits, including improving muscle
imbalances, increasing joint range of motion, and relieving excessive tension and stress in muscles.

Exercise Risks
We know that there are many benefits associated with participating in physical activity, but are there
any risks involved when we exercise? Usually, the first few weeks of participating in exercise can make your
muscles feel sore or put you at risk for musculoskeletal injury. Sudden cardiac death can also occur for
sedentary males and females who have suddenly participated in vigorous exercise and are unaccustomed to
the demands or exercise. Remember that exercise should be done in a controlled and progressive manner.
Exercising too much or too soon places unnecessary risks on our bodies.
It is best to remember the training principles, especially the principle of progression, as well as following
the FITT principles. In addition, adding a proper warm-up and cool-down routine can help prevent this from
happening (ACSM, 201).
Despite these risks it is best to remember that the benefits of exercise far outweigh its risks. And if you
are unsure of your health status prior to participating in physical activity, schedule a visit with your doctor
(ACSM, 2011).

Risk Analysis and Trip Planning

Prior to an outdoor trip, think about what risks could be present in the outdoors, any outdoor activity
should be geared toward mitigating or minimizing concerns. Are there any equipment, environmental, or
participant concerns? It is always important to ask if any of these risks are preventable. Use Table 4.2 as your
guide to assess possible risks. By being aware of these risks, you are able to make the necessary preparations
or safety procedures should any of the scenarios occur.

Table 4.2: SAMPLE RISK ASSESSMENT CHART

TYPE OF RISK PERCEIVED THREAT REAL THREAT
Lost

Weather change

Nutritional concerns

Participant separation

Sudden medical emergencies

Accidental injury

Wildlife (insects and animals)

Gear failure
Group behavior

Planning a trip requires consideration of the following factors: objectives, activities, locations, routing
and scheduling, participants, groups, leaders, equipment, food and water, accommodations, transportation,
communication, budgeting, and safety risk and management (Priest & Gass, 1997). These factors can reduce
risk and maximize enjoyment and participation among members.

Objectives
Prior to outdoor activity participation, establish what your objectives for the trip will be. Why do you wish
to participate in outdoor activities? Is it to support local tourism? Is it to challenge yourself? Is it to reconnect
with nature? The objectives should be clear, specific, attainable, and reasonable for all participants. It is
important to consider the composition of the group when deciding your objectives for participation.

Activities
The activities that you are going to participate in should meet your own goals and objectives. When
choosing the activity, take into account several factors: participants’ emotional maturity, physical skill levels,
social development, and cognitive abilities. Activities should be risky enough to provide an adventurous
learning experience but should also be engaging enough for all of the participants.
When going in the outdoors, it is important to establish your pace and being able to measure distance if
you do not have any other means of measuring. A pace is equal to two steps-this usually occurs when your
feet are side by side and you step forward using your right foot and then on the left. Use Activity 4.14 to
understand pace and distance.
Navigation is an essential skill in the outdoors. Many outdoor activities require you to make your way
from one place to another. A map and a compass are usually the tools that you would need to find your way. If
used together with proper training, these two pieces of equipment will be valid tools for travel in the outdoors.
Figure 4.3 identifies the parts of the compass, while the succeeding activities show you how to use the
compass and how to find your bearing.

Figure 4.3.
PARTS OF THE COMPASS

There are several types of maps. For this lesson, we will focus on general building locator maps, which
are used to determine where a particular building is located or where you are inside a building (see Figure 4.4).
When using a map, always orient the map and yourself. This means that the map is turned in the same
direction as the things it is representing. Most building locator maps have a star that identifies where you are in
relation to the map, which helps you orient yourself.
Maps include important information that can be used to interpret it. Locator maps usually include
numbered buildings or rooms. The names associated with the numbers are usually placed in a legend.
A UTM grid is an essential part of any map and allows you to find your way easily. Because the UTM
divides a map into grids, you are able to find your destination in a coordinated system. UTM maps use six-
figure grid references to pinpoint where you are on the map. Easting refers to the numbers that show east and
west positions, while northing refers to the numbers that show north and south positions. It is similar to using
the X and Y Cartesian coordinates in Math. Figure 4.5 shows a sample UTM grid.
A popular tool used to find your way around is also through the use of global-positioning systems or
GPS. Most smartphones now are equipped with GPS functions, which you can use to track and monitor your
activities.

Figure 4.4.
SAMPLE BUILDING LOCATOR MAP

Figure 4.5.
UTM Grid
Location
Make sure you do proper research before setting off on your trip. This includes reading up on the
activity and making appropriate calls to the proper authorities. The locations should be conducive to the
activities you have in mind. In addition, you should also consider traveling time to get there, availability of
emergency services (e.g. is there a clinic or hospital nearby?), ease and cost for permission to visit the area,
rules for users, capacity of the environment to handle the size and type of group, and possible crowding or
conflicts with other users and/or groups.
It is advisable to conduct a site reconnaissance prior to the actual activity. The pre-site investigation, or
recon, allows you to foresee possible situations that could arise during your actual activity. Once you have
confirmed the site, secure the necessary permits and permissions needed for the site.

Routing and Scheduling

Routing and scheduling involves creating a flexible itinerary for the group. Allow ample leeway tor
unexpected changes, such as traffic or changing weather conditions. Do expect that even with a flexible
itinerary, changes can occur. It is important to remind all members of the group to be prepared any changes

Participants
The participants of the activity are the most important factor when planning a trip. Each participant
should meet the appropriate criteria: does he or she have the emotional and/or social maturity? Is he or she
physically fit to handle the challenges of the outdoors? A pre-trip planning session is always necessary in order
to provide participants with information about the trip. Parents should be provided with an information sheer
about the trip, which includes the trip details, activities planned, nature, reason, purposes, safety procedures,
and possible risks.

Groups
Participants should be placed into groups for the trip.
Ideally, a group size may range from six to twelve members in
order to maximize learning experiences, optimize relationships
among members, and minimize environmental impact. Large
group sizes are usually more difficult to manage and can have
a greater environmental impact. Divide a big group into smaller
groups of four to six members each. This number is ideal for
heavily used areas. It is also important to maintain this group
number in case of an injury. The remaining group members
can easily carry or support an injured teammate if no help is
readily accessible.
Each group must be knowledgeable with the rules and regulations, safety procedures, and possible
risks of the activity. If applicable, distribute food and equipment, and assign roles or duties for each member of
the group.
Each group should also have a leader and assistant leader. A group leader takes overall responsibility
for the group and is the overall decision-maker in the group. Assistant leaders attend to smaller details and can
be valuable sounding boards for advice. If in case of an accident and the leader is injured, the assistant leader
must take control of the group.
Prior to the trip, create a duty form for each member of the group (see Table 4.6). This creates a set of
responsibilities where each member is held accountable for their tasks.

Table 4.6: SAMPLE DUTY FORM FOR OUTDOOR PURSUITS

NAME TASK DEADLINE COMMENTS DATE
COMPLETED
1. Participant’s  Collecting  Forms were
name consent forms distributed two
weeks prior to trip
2. Co-leader’s  Collecting  Forms were
name medical forms distributed one
month prior to trip
3. Leader’s name  Group first aid  Small bandages
check need replacing
 Menu check  Establish cooking
groups
4. Participant’s  Participant  One participant
name gear check needs to borrow
gear

Equipment
For outdoor activities, it is necessary to prepare three
equipment and clothing lists: individual, group, and safety. Each
list should include items that should be brought, as well as items
that should not be brought, such as drugs and alcohol or loud
radios. Group and safety equipment should be properly inspected,
and then distributed among group members. Make sure that your
pack weighs less than one third of your body weight. If special
equipment is needed, such as those needed for water activities or
rock climbing, make sure to obtain them before the trip. Table 4.7
includes a list of ten essentials needed for each trip.

Table 4.7: TEN ESSENTIALS FOR SAFETY, SURVIVAL, AND BASIC COMFORT
1. Navigation 6. Fire
 Map (with protective case)  Matches or lighter
 Compass  Waterproof container
 GPS (optional)  Fire starter (for emergency survival
2. Sun protection fire)
 Sunscreen and lip balm 7. Repair kit and tools
 Sunglasses  Knife or multi-tool
3. Insulation 8. Nutrition
 Jacket, vest, pants, gloves, hat (as  Extra day’s supply of food
needed) 9. Hydration
4. Illumination  Water bottles or hydration system
 Head lamp or flashlight  Water filter or other treatment system
5. First aid supplies 10. Emergency shelter
 Tent, tarp
Table 4.8 includes a comprehensive list of equipment you might need in order to maximize enjoyment
or comfort while camping

Table 4.8: PERSONAL EQUIPMENT CHECKLIST

 Daypack  Hand sanitizer  Cups
 Multifunction watch  Quick-dry towel  Food for kids
 Camera  Two-way radios  Route description or
 Binoculars  Cell or satellite phone guidebook
 Trekking poles  Energy food (bars, trail mix)  Interpretation field guides
 Insects repellent  Energy beverages or drink  Notepad or sketchpad with
 Head net mixes pen/pencil
 Toilet paper  Lunch  Bag for collecting trash
 Sanitation towel  Utensils  Post-hike snacks, water,
clothing change
 Trip itinerary left with friends
Table 4.9 includes a list of materials needed for the first aid kit. Use this checklist to see if your first aid
kit is complete.

Table 4.9: BASIC FIRST AID KIT

 Antiseptic wipes (benzalkonium chloride (BZK)-  Medical adhesive tape (10-yd., roll, min. 1”
 based wipes preferred; alcohol-based OK)
 Antibacterial ointment (e.g. bacitracin)
 Compound tincture of benzoin (bandage
adhesive)
 Assorted adhesive bandages (fabric preferred)
 Butterfly bandages/adhesive wound-closure
strips
 Gauze pads (various sizes)
 Nonstick sterile pads
width)
 Blister treatment
 Ibuprofen/other pain-relief medication
 Insect-sting relief treatment (e.g. after bite)
 Antihistamine to treat allergic reactions
 Splinter (fine-point) tweezers
 Safety pins
 Comprehensive first-aid manual or
information cards

A first aid kit can also contain the following items found on Table 4.10. Add accordingly, depending on
the needs of the group and the activity. It is important to take note of each person’s allergies and personal
medications. Each person should bring his or her own medicine, if needed. Each person is responsible for his
or her own personal medicines and shall not rely on the group's first aid kit for medication.

Table 4.10: COMPREHENSIVE FIRST AID CHECKLIST

Wound Coverings
 Rolled gauze  First-aid Cleansing pads with topical
 Rolled, stretch-to-conform bandages anesthetic
 Elastic wrap  Hemostatic (blood-stopping) gauze
 Hydrogel-based pads  Liquid bandages
 Oval eye pads
Medications/Treatments
 Hand sanitizer (alcohol-based)  Poison ivy/poison oak preventative
 Aloe vera gel (sun exposure relief)  Poison ivy/poison oak treatment
 Aspirin (primarily tor response to a heart  Glucose or other sugar to treat hypoglycemia
attack)  Oral rehydration salts
 Antacid tablets  Antifungal foot powder
 Throat lozenges  Prescription medications (e.g., antibiotics)
 Lubricating eye drops  Injectable epinephrine to treat allergic
 Loperamide tablets (tor diarrhea symptoms) reactions
Tools
 Knife (or multi-tool with knife)  Medical/surgical gloves (nitrile preferred;
 Paramedic shears (blunt-tip scissors) avoid latex)
 Safety razor blade (or scalpel W/ #15 or #12  Triangular cravat bandage
blade)  Steel sewing needle with heavy-duty thread
 Finger splint(s)  Needle-nose pliers with wire cutter
 SAM splint(s)  Headlamp (preferred) or flashlight
 Cotton-tipped swabs  Whistle (pealess preferred)
 Standard oral thermometer  Duct tape (small roll)
 Low-reading (hypothermia) thermometer  Small notepad with waterproof pencil or pen
 Irrigation syringe with 18-gauge catheter  Medical waste bag (plus box for sharp items)
 Magnifying glass  Waterproof container to hold supplies and
 Small mirror meds
 Emergency heat-reflecting blanket
Personal Care, Other Items
 Sunscreen  Biodegradable soap
 Lip balm  Water-disinfection system
 Insect repellent (plus headset, if needed)  Collapsible water sink or basin

Food and Water

Count the total number of meals (breakfast, lunch, dinner, snacks) needed tor the trip and calculate
how much food is needed for the participants in the group. If the trip lasts longer than a day, divide the group
into smaller groups and have each group be in charge of a particular meal. Day trips do not require a lot of
meal planning and each member of the group should be able to bring his or her own meals, snacks, and water.

A key part in outdoor recreation is being able to provide nourishment. This means making sure one is
eating and drinking right during long outdoor trips. Because outdoor recreation activities typically last longer
than traditional or organized sports or dance activities, your body has different requirements for refueling.
 Take hiking, for example. Hiking involves walking long-distances on established trails, usually heading
up a mountain. In the Philippines, hiking is synonymous to trekking and mountaineering. Hikes can last one
day or can be spread out over several days. Because of the location, there may be instances where you will
not have access to stores or other food supplies. Thus, you must make sure that you are adequately prepared.
You must be able to learn how to pack and preserve your food to survive the long haul.

When hiking, backpackers normally use as much as 2,500 to 5,000 calories, depending on the difficulty
of the hike and each person's individual physiology. If you are unable to replace them, dizziness, fatigue,
sluggishness, and cramping may occur. When you are hungry and tired on the trail, brain functions slowdown,
which may affect your decision-making Thus, it is important to keep your body fully nourished and hydrated.

Meal
planning
involves
considering
all the food
preferences
and allergies
of the group.
Pack food
that is healthy
and nutritious and can be carried in manageable quantities. When preparing for a meal in camp, ensure proper
sanitation, including food preparation and cleanup. All garbage is to be disposed of correctly; everything that
you pack in must be packed out.

During hikes, bring trail food to sustain your energy throughout the trail. Trail food consists of food that
should be easy to digest. They should be sweet to provide an instant boost of energy and should be salty to
facilitate muscular contraction and absorption of water. Avoid food that you still need to unwrap. You can
remove food from their original packaging and place them together in a bigger food bag. This way, your food is
easily accessible and you can share it with your groupmates. Finally, they must satisfy your body's nutritional
requirements. Some examples of trail food are GORP (Good Old Raisins and Peanuts), rice cakes or kakanin,
jellies, and boiled food (nilagang saging, nilagang itlog, or nilagang kamote).

Trail food is greatly needed when hiking mountains, as the long hours on the trail cause you to burn
calories. The key here is to replace the calories that you have lost when exercising. Having something to eat is
important to provide the body with energy.

Once you have reached your campsite, it is essential to replace your lost calories by eating a hearty
meal. Eating a meal at the end of a long and tiring hike is something that everyone looks forward to. Some
would not want to go through the elaborate preparations of eating a full course meal and will just eat for
sustenance. Usually those who are extremely tired may just want to eat food that is easy to prepare, and may
not have time or be too tired to cook or prepare a whole meal. However, there are others who want to reward
themselves with a good meal that is elaborately prepared at the end of a long hiking day. This is a matter of
preference. What is important is that these meals contain the major nutrients and replace the calories lost
during the hike. Table 4.11 outlines important considerations for meal planning.

Table 4.11: MEAL CONSIDERATION FOR MEAL PLANNING

Taste Eat foods that you like to eat. Do not try to experiment with new recipes. The last thing you
would want is a busted stomach.
Calories Avoid dieting when hiking. Your body needs all the calories and water to fuel itself. This
replenishes and refuels your body, providing you with the energy.
Nutrition During meals, make sure you replenish your body's main nutrients, with complex
carbohydrates and proteins. Good choices for lunch are rice, noodles, or pasta dishes.
Weight and Depending on the duration of your trip, this is an important consideration. If you are taking
Bulk part in multi-day hikes, you need to make sure the food you pack is lightweight and do not
take up too much space. Otherwise, they may be taking up needed space in your bag.
Ease of Fatigue is an important consideration when preparing your food. Would you still have enough
Preparation energy to prepare a full meal from scratch after a long day? Some hikers would prefer to
reward themselves with a well-prepared meal after a long hike while others would prefer
basic nourishment. Keep canned goods or easy-to-prepare food for emergencies.
 Cost Preparing food for your outdoor activities should not break the bank. While you may see
specialized trail food at the supermarket, these can be quite expensive. Why not try creating
your own trail mix? The only limits are your imagination. A simple meal of adobo can last for
several days in the outdoors and this is easy to prepare.
Proper meal planning helps reduce the trash you bring up the mountain and reduces your pack weight.
When planning your meals, remove all food from their original packaging and repack them in resealable plastic
bags or plastic containers. This helps reduce the bulk of food and garbage. Once emptied, the plastic bags
may be stored in one another, used as trash bags, or can be brought down and washed for another time.

Accommodation
Accommodations may vary from one venue to another. There are high-end accommodations such as
what hotels offer, or basic ones such as shelters or huts, or the more popular use of tents in campsites. Check
with the person in charge of facilities if some of the accommodations need to be booked in advance or not.

Transportation
Arrange for transportation to and from your school. Will you need to hire a van or bus to accommodate
all participants? How many vehicles will you need? Are the vehicles capable of abuse (e.g. rough road or
flooded streets) on the road? If you are using several vehicles, make sure you have the contact information of
the drivers and the license plates and models of the vehicles.

All vehicles should also contain emergency and safety equipment such as a first aid kit, repair tools,
flares, reflectors, and spare tires.

When parking, remember to remove all valuables and leave nothing in view. Do not park in the way of
other visitors.

Communication
Prior to leaving for your trip, make sure the batteries of your cellular phones are completely charged. lt
is also advisable to bring a portable charger or extra battery packs in case of emergencies. In some cases,
cellular signal will not always be readily available, therefore, provide the proper authorities and parents a copy
of your itinerary and expected date and time of arrival. It may also be handy to bring tw0-way radios or a
satellite phone for emergencies.

During the trip, coordinate with each group how constant communication can be maintained. Between
groups, maintain constant communication by establishing hand signals or sound signals by using whistles.

Budgeting
Budgeting should include vehicle and gas costs, food per person per day, rental and repair, permits,
and camping and user fees. It is usually advisable to divide the expenses among your group. Always bring
extra cash, an ATM card, and/or a credit card in case of emergencies.

Safety and Risk Management

Each trip should have a safety and risk management plan. This includes a brief rationale, a trip itinerary
with anticipated dangers and safety procedures, participant information, emergency contact phone numbers, a
budget of expenses, important contact details of emergency services, and a list of equipment. Leave copies of
this form with emergency contact people and your parents. Use the day hike itinerary (Table 4.12) to guide you
when planning your trip.
Table 4.12: DAILY HIKE ITINERARY CHECKLIST
Destination: _________________________________________________________________________
Inclusive Dates: ______________________________________________________________________
Participants (name and contact number):

Name Contact Number

Team Leader
Assistant Team Leader
Medic
Emergency Contact Person
Participants:

Name Contact Number Emergency Contact Number

Itinerary:

Date Time Activity

Safety Procedures:

Anticipated Dangers Safety Procedures

Notes:
 Make sure that each member of the group is provided with a copy of this form.
 All emergency contact persons, especially parents, should also be given a copy of this.

Trip Planning
Pre-Trip
Prior to trip departure, always get the latest weather forecast and tidal or wind charts. Groups should be
established before setting out so that you can plan the equipment and food distribution, as well as
transportation and accommodation arrangements if possible.

Once groups are established, assign roles and duties for each member of the group. If it is possible,
establish team dynamics within the group prior to departure. Use the activities (Activities 4.18 and 4.19) to help
you form the team. This also allows you to recognize who among the team can be leaders and who can have
smaller roles within the group.

Each group should be oriented on what to expect for the trip. Each group is responsible for their own
food, equipment, and first aid kits. Discuss possible hazards that can occur during the trip and review any
emergency procedures needed.

Discuss possible group signs or signals that you can use during the trip. These are especially important
during confusing areas of the trail or can be used if the group becomes separated.

During the Trip

Make sure that all members of the group are accounted for before you start your activity. The group
should implement a buddy system. It is recommended that a physically weaker member of the team be
partnered with a stronger one. The pace of the group should be at an appropriate pace. Slower members of
the group should stay up front, while the faster or stronger members bring up the rear.

Regular rest stops should be taken to catch your breath, eat and drink, plan for the next leg, or
appreciate the scenery. Maintain reasonable spacing between persons and between groups. Stop at trail
intersections or places of possible confusion. It is important to make sure all participants are accounted for
before continuing. The main group should have a sweeper, who stays at the rear and helps the slower
members of the group.

Post-Trip
At the end of each trip, provide an evaluation of the trip or activity that you did. Written and verbal
feedback from the group is accepted. Wash, dry, and return any borrowed equipment. Pack all things you
brought with you. It is advisable to have checklist for this to make sure you do not lose or forget any item going
back. Appropriately dispose of leftover food, trash, and equipment. Balance your bills and settle any
outstanding accounts. Lastly, provide a venue, such as a dinner or a gathering, to meet up where you can talk
about your experiences.
 LESSON WRAP-UP
As we train our bodies to perform different movements properly, we are able to engage in a variety of
sports. As such, we become well-rounded individuals and are able to participate in more sports. Most outdoor
activities require training that engages the entire body unlike other sports. For example, a typical runner would
dedicate much of his or her training on the muscular endurance of his or her legs and he or she would have
high levels of cardiorespiratory endurance. However, because of the specificity of his or her training, his or her
upper body would not be as strong as his or her lower body.

When you participate in a hiking activity, however, you need to train your upper body in order to carry
heavy loads such as your backpack, which can weigh up to 30% of your body weight. In addition, you need to
be able to build up muscular endurance for your legs for the uphill and downhill terrain on the mountains.
Finally, your cardiorespiratory endurance needs to be developed to sustain the long walking. Flexibility is a
much-needed component when training because tightness in the legs may be an issue. High steps may
become more difficult to some individuals because of limited flexibility. Finally, heavier individuals may tire too
soon from lifting their weight and their packs up a mountain terrain. Conversely, too thin individuals may have a
more difficult time lifting their bags from the ground or may simply tire more easily than their more fit
counterparts.

Risk analysis considers several elements needed for a trip to be successful. Much of the work needed
for a trip to be successful is during the planning. This involves covering all bases, considering all possible risks
and dangers, and preparing for any dangerous outcomes. Haphazard preparations can lead to accidents
during the trip. While it is unavoidable that risks can occur, there is great comfort in easing the worry of your
parents or school authorities knowing that you have exhausted all preparations for the trip. It is important that
at the end of the trip, each participant is still safe and had a positive experience.
Name: ________________________________________________ Grade and Section: ________________

Activity Sheet
Note to the Students: Please detached this portion and submit it on February 19, 2021. Don’t forget to write your
NAME, GRADE AND SECTION on the upper portion of this paper.

ELABORATE
Let’s Get Learn More!!!

Activity 1.2: Physical Activity Readiness Questionnaire (PAR-Q)

Direction: Read each question and check the column of your answer.
QUESTIONS YES NO
1. Has your doctor ever said that you have a heart condition and that you should only
do physical activity recommended by a doctor?
2. Do you feel pain in your chest when you do physical activity?

3. In the past month, have you had chest pain when you were not doing physical
activity?
4. Do you lose your balance because of dizziness or do you ever lose consciousness?
5. Do you have a bone or joint problem (for problem, back, knee, or hip) that could be
made worse by a change in your physical activity?
6. Is your doctor currently prescribing drugs (for example, water pills) for your blood
pressure or heart condition?
7. Do you know of any other reason why you should not do physical activity?

If you answered ‘Yes’ to any of the questions, get clearance from your doctor before participating in any
physical activity
Process Question: Why is it important to know one's readiness for physical activity?
__________________________________________________________________________________
________________________________________________________________________________________
________________________________________________________________________________________
________________________________________________________________________________________
________________________________________________________________________________________

Activity 1.3: Medical History Questionnaire

QUESTIONS YES NO
FAMILY HISTORY
Have any immediately family members had a:
Heart attack
Heart surgery
Coronary stent
Cardiac catheterization
Congenital heart defect
Stroke
Other chronic disease:__________________________
PERSONAL HISTORY
Have you ever had:
High blood pressure
High cholesterol
Diabetes
Any heart problems
Disease of arteries
Thyroid disease
Lung disease
Asthma
Cancer
Kidney disease
Hepatitis
Other chronic disease: _____________________________
SYMPTOMS
Have you ever had:
Chest pain
Shortness of breath
Heart palpitations
Skipped heartbeats
Heart murmur
Intermittent leg pain.
Dizziness or fainting
Fatigue-usual activities
Snoring
Back pain
Orthopedic problems: ____________________________

Process Questions:
How does our medical history affect our health?

________________________________________________________________________________________
________________________________________________________________________________________
________________________________________________________________________________________
________________________________________________________________________________________
__________________________________________________________________________________
Why is it important to be honest in consulting one's medical history?

________________________________________________________________________________________
________________________________________________________________________________________
________________________________________________________________________________________
________________________________________________________________________________________
_________________________________________________________________________________

Activity 1.4: Core Activation

Direction:
 Drawing in Pun in your navel towards your spine, while keeping your back straight.
 Bracing: Commonly referred to as a "bearing down" or tightening of the muscles. Imagine
about to be punched in the stomach. You would automatically contract or brace yourself for the
impact. This Is what bracing

Process Questions:
Were you able to do the activity? Share your experience.

________________________________________________________________________________________
________________________________________________________________________________________
________________________________________________________________________________________
________________________________________________________________________________________
__________________________________________________________________________________
What difficulty did you encounter upon trying the activity?

________________________________________________________________________________________
________________________________________________________________________________________
________________________________________________________________________________________
________________________________________________________________________________________
__________________________________________________________________________________
Why is it important to activate the core?

________________________________________________________________________________________
________________________________________________________________________________________
________________________________________________________________________________________
________________________________________________________________________________________
__________________________________________________________________________________