PHYSICAL EDUCATION & HEALTH 4 How to prepare for a Hike or Trek?

MODULE 6 – HIKING AND TREKKING Physical Conditioning

 Weeks before the scheduled hike or

trek, you should start the pre-
Hiking conditioning f your body by exercising
 Done on a man-made road or well- at least three times a week for at least
made trails and basically in shorter in 30-60 minutes. Exercise should
distance, which only takes a day or include aerobic activities that will
two to cover. strengthen the lungs and the heart and,
muscle strengthening and endurance.
Trekking
Trip Planning
 On the other hand, becomes more
rigorous such that it is done over a  Most activities end up unsuccessful
variety of terrain and takes longer time and even disastrous due to poor
to hike and thus, entails more days and planning or worst no planning at all.
nights in the outdoors.  Always know the facts about the
mountain and learn the itineraries and
HIKING TREKKING other rules and procedures.
 More of o Act of  Longer and
leisure walkin harder hike
walk g Hiking/ Trekking Essentials
 Aim of the o Done  Done on
hike may on mountainous 1) Backpack – very important during the
be mount terrain where
enjoying ains means of hike/ trek since everything that one
the nature transportation will need is carried in this pack.
or roaming are generally not
in forest available.
 Doesn‟t o Physic  Requires some How to pack your bag? (Pack from the
require ally equipment i.e. bottom up?
any gears challe camping gears,
or nging first aid kit,
equipment survival kits, etc. D. Light gear/ items you need frequently
as people or easy access to - such as sunscreen,
has to
walk on snacks, headlamp, bandana, lightweight
set trail. layers, etc.
 Done o Can  Trekking
usually enjoy activity may be
one day the conducted for C. Lightest gear – such as pack towels and
and nature. one day but it is pillow, lightweight clothing
doesn‟t mostly more
need so than one day
much activity and it B. Heavy gear – such as hydration bladder,
planning might go for tent, cookware, food, and other heavy
weeks and
weeks too. camping supplies.
A. Medium weight gear – such as sleeping
bag, air mat, sleepy clothes and anything not
needed until you reach camp.
2) Footwear – Trekking/ Hiking requires
long walks and the shoes are the
important equipment at this point. A
good fit is the number requirement in
choosing footwear.
3) Trekking Pole – poles are essential to
aide for those with knee problems.
However, they are also used to provide
lateral stability on steep slopes and aid
when climbing rocks or boulders.
Other essentials
o First aid kit
o Water
o Trail food (oatmeal bars, mixed nuts,
raisins)
o Topographic map and compass
o Extra layers and rain gear
o Fire starters and matches
o Multi-tool or knife
o Flashlight or headlamp and extra
batteries
o Sunscreen and sunglasses
o Insect repellant
o Camera binoculars
o Cellphone
o Sleeping essentials
MODULE 7 - CAMPING
Camping
 Is an outdoor activity involving
overnight stays away from home in a
shelter, such as a tent or a recreational
vehicle. Typically participants leave
developed areas to spend time
outdoors in more natural ones in
pursuit of activities providing them
enjoyment.
How did camping begin?
 Camping has been around for a long
time. Native Americans used tents as
shelters as did armies who were on the
move.
 A British travelling tailor name Thomas
Hiram is considered as the Father of
modern camping.
 In 1800s, he took canoe and camping
trip in Scotland. He then wrote the first
camping handbook in 1908.
 In 1901, he founded the Association of
Cycle Campers.
Thomas Hiram Holding
 He developed his passion in camping
as a child. Together with his parents,
they used to cross United States in a
wagon train heading for Oregon
territory. So at a very young age, he
learned the ways of camping.
Isle of Mann
 In 1894, one of the first campsites was
held on the Isle of Mann (Sovereign
State in the UK). It opened in the
summer and had continuously attracted
people that by the end of 1800s, it was
having 600 people per week.
 In 1932, the first international camping
was organized and the Federation
Internationale de Camping et de
Caravanning (FICC) was founded.
Two types of Camping
 1) Frontcountry camping – sometimes maps
Thermos bottle Compass Ointment
also called car camping is camping Duct tape Sun protection
on planned campgrounds where it is Safety pins Rope
close to a vehicle, with certain Shovel (if Water treatment
backcountry)
amenities (such as bathrooms and
stores) and emergency aid.
2) Backcountry camping – is the 10 Reasons why you should go on a
opposite where no amenities are camping trip
readily available and motorized
1) You get much closer to nature
vehicles cannot reach the camping
2) You get far away from technology
site. It will require some physical
3) You realize how little you can live
exertion such as hiking to travel to
with
the location or to move from place to
4) Food tastes much better in the
place.
outdoors
Preparing for a Camping Trip 5) Camping is affordable
6) A chance to explore
 Preparing for a camping trip in the 7) It‟s time feel small and insignificant
backwoods may differ from 8) You get scared out of your long
preparing for camping on established underwear
camping grounds in eco-parks or 9) You can really be alone
camping resorts. However, there are 10) You and your friends will be inspired
basic preparations that are common
to both.
1. Identify the participants. Names,
MODULE 8 – SNORKELING
contact information and health
information are needed. Snorkeling
2. Date, location and itinerary are
the next items to plan. o A popular recreational activity,
3. Get in touch with the particularly at tropical resort
administrators to find out locations.
accommodation especially during o It provides the opportunity to
peak season. observe underwater life in a natural
setting without the complicated
Other essentials in camping equipment and training required for
GENERAL SAFETY FIRST AID
scuba diving.
EQUIPMENT EQUIPMENT CONTENTS o It appeals to all ages because of how
Lantern Flashlight with Adhesive
extra batteries bandages
little effort is involved.
Toilet paper Waterproof Gauze pads
matches History of Snorkeling
Biodegradable Pocket knife Adhesive tapes
soap
Insect repellant Topographic Medicines
 o The idea of using a snorkel most
likely comes from around 350 BC
when Aristotle observed an elephant
under water, using its trunk to breath.
This story cannot be confirmed but is
the first written account of idea of
snorkeling.
o The earliest written of people
snorkeling describes the practice of
using tubes made of reeds. This was
done to hide underwater – to escape
from enemies or lure them into an
ambush.
o Texts dating back to the 15th century
A.D. describe the use of helmets
with integrated snorkels for
underwater wishing.
Snorkel
A device used for breathing air from
above the surface when the wearer‟s
head is face downwards in the water
with the mouth and the nose submerged.
Swimfins
Swimfins, fins or flippers are finlike
accessories worn on the feet, and usually
made from rubber or plastic, to aid
movement through the water.
Why do people snorkel? Is snorkeling
beneficial?
Stress Relief
o Snorkeling is a great way to get
some exercise and release stress,
which causes the secretion of
endorphins, also known as the
„happy hormones‟.
o The calming effect of endorphins
coupled with mesmerizing
underwater scenery will help take
your mind off daily life.
Cardiovascular Benefits
o Snorkeling works wonders for all the
muscles in your body, especially the
heart. The more you swim, the more
you strengthen your heart muscles.
o Deep breathing when the heart rate
increases help decrease the risk of
heart disease. Deep breathing also
helps keep oxygen levels high in
every organ. A consistent breathing
pattern is imperative and deep
breathing allows maximum
absorption of oxygen into your
bloodstream.
Top Snorkeling Spots in the Philippines
Coron, Palawan
Boracay
MODULE 9 – KAYAKING
Kayaking
o The use of a kayak for moving across
water.
o A kayak is a low – to – the – water,
canoe – like boat in which the paddler
sits facing forward, legs in front, using a
double - bladed paddle to pull front –to -
back on one side and then the other in
rotation.
o A versatile sport that can be done in
practically any body of water and is
easily pared with other activities, like
camping or fishing.
History of Kayaking
o Kayaks are at least 4,000 years old.
o Kayaks were invented by the native
people of Arctic North America. The
first people in the world to build and use
kayaks were Inuit, Aleut, and Yup‟ik
people. Often referred to as “Eskimos”,
these indigenous people live in modern
day Greenland, Canada, and Alaska
o The word kayak means “hunter‟s boat”
or “man’s boat.”
o These small boats were perfect for
creeping up on animals that lived in the
water or along the shore. Common prey
included seals, caribou, and whales.
o The first kayaks were made from animal
skins and whalebones in the 1500‟s
o These early kayaking pioneers also used
whale fat to waterproof their boats.
o The International Scale of River
Difficulty was inspired by an Austrian
kayaking trip.
o Modern kayakers and white water rafters
use the International Scale of River
Difficulty to classify how strong a
river‟s rapids are. When we talk about
Class 1 or Class 4 rapids, we are
referring to this system.
o Kayak races were added to the Olympics
in 1936. During the 1936 Berlin
Olympic games, “flat-water racing” was
introduced.
Kayaking Equipment
Kayak
 This is the narrow watercraft that you sit
in.
Double - bladed paddle
 Wielding your wind-resistant oar pushes
you through the water with ease and is a
vital tool for a kayaking excursion.
Helmet
 Protecting the head is a no-brainer and
being out on open water is the perfect
time to flaunt your head gear.
Life jacket
 Every type of water sport poses the
danger of going under and wearing a life
jacket is a logical step to keep you
afloat.
Water-resistant shirt and pants
 Small waves and paddle splash can rain
on your parade. Proper attire keeps you
dry and comfortable throughout your
kayaking adventure.
Safety goggles
 If you will be paddling out into
challenging waterways, splash protection
may be necessary to keep your field of
vision free to spot potential hazards
Durable shoes or footwear
 Small waves and paddle splash can rain
on your parade. Proper attire keeps you
dry and comfortable throughout your
kayaking adventure.
Waterproof bag
 This will keep any valuable items dry
while you cruise through the water
Kayaking Padling Activities
Flatwater recreation
 You can take a gentle paddle down a
calm river, do some sightseeing in calm
ocean waters or explore an inland lake
system.
Sea kayaking
 This is paddling in the sea. Sea kayaking
is becoming a popular water sport in
Australia.
Sprint racing
 This is a sprint race across calm water.
Slalom
 The person must, against the clock,
negotiate a white water course.
Wildwater
 Is the ultimate combat, human versus
river. Athletes must manage a 4.5 metre
- long, 11 kilogram, very unstable,
composite craft down a river anywhere
from flatwater up to grade 4 rapids.
Benefits of Kayaking
Improved cardiovascular fitness
Increased muscle strength, particularly
in the back, arms, shoulders and chest,
from moving the paddle
Increased torso and leg strength, as the
strength to power a canoe or kayak
comes mainly from rotating the torso
and applying pressure with your legs
Reduced risk of wear-and-tear on joints
and tissues, since paddling is a low
impact activity.
EMPOWERWENT TECHNOLOGY
LESSON 4 - IMAGING & DESIGN FOR
THE ONLINE ENVIRONMENT
The Principles of Design
1) Balance
o The visual weight of objects,
texture, colors and space is evenly
distributed on the screen.
o Balance is crucial to the success of
a design
a. Symmetrical Balance – is the
order of elements so that they
are evenly allocated to the left
and to the right, or top and
bottom of center.
b. Asymmetrical Balance – is the
order of different objects of
the same weight on each side
of the page. Color, shape, size,
texture and value can be used
as balancing elements.
2) Emphasis
o An area in the design that may
appear different in size, texture,
shape or color to attract the
viewer‟s attention.
3) Proportion
o Visual elements create a sense of
unity where they relate well with
one another
4) Pattern/ Repetition/ Rhythm
o These are the repeating visual
element on an image or layout to
create unity in the layout or image.
Rhythm is achieved when visual
elements create a sense of
organized movement.
5) Variety
o This uses several design elements
to draw viewer‟s attention
o The most effective way to add
aesthetic interest to a page is
through contrast
6) Movement
o Visual elements guide the viewer‟s
eyes around the screen
o Movement is the art of nothing,
and also the absence of text and
graphics. Basically it splits in the
elements on the page and provides
visual breathing room for the
viewer‟s eye.
The Elements of Design
1) Line
o A line is the stroke of the pen or
pencil but in graphic design, it‟s
any two connected points.
o Lines are useful for dividing space
and drawing the eye to a specific
location.
2) Color
o Color is one of the most obvious
elements of design; it can stand
alone, as a background, or be
applied to other elements, like
lines, shapes, textures or
typography.
o Color creates a mood within the
piece and tells a story about the
brand. Every color says something
different, and combinations can
alter that impression further.
3) Shape
o Shapes are defined by boundaries,
such as a lines or color, and they
are often used to emphasize a
portion of the page.
 4) Space navigate or even forward to other
o Negative space is one of the most people.
commonly underutilized and
misunderstood aspects of designing .DOC
for the page. o Document file – a format created by
5) Texture Microsoft and used in MS Word
o Textures can create a more three-
dimensional appearance on this
two-dimensional surface. It also
i. Infographics
helps build an immersive world.
o Is a visual image to symbolize
Online File Formats for Images and Text information or data such as chart or
diagram
.JPEG ii. Piktochart
o Joint Photographic Experts Group o Makes complex data visually
o This format is the most commonly appealing to the average user
used by digital cameras and other iii. Canva app
capture devices “We don’t have a choice on whether we do
social media, the question is how well we do
.GIF
it.” – Erik Qualman
o Graphics Interchange Format
o Is an image compression type that Principles of Visual Message Design using
allows you to display simple Inforgraphics
animation 1) Be unique
o Make it engaging and memorable with
.PNG
a unique twist on something that
o Portable Network Graphics everyone can relate to
o This format is a bit of a combination 2) Make it simple
of two earlier formats, it was o Don‟t throw in so much detail and
originated from GIF for the lossless extraneous information that the
compression attribute and for the audience is overwhelmed by
display of pictures on the internet; everything going on in your
also displays picture with a infographic
transparent background 3) Be creative and bold
o It‟s important to make sure that your
.PDF main message is bold and obvious
o Portable Document Format 4) Less is more
o Developed by Adobe, this file format o Keeping your text minimal will most
has all the features of a printed likely produce more impact that a page
document as an electronic image, print, full of words
 5) The importance of getting it across
o The most important thing you want
from an effective infographic is a
simple way for people to share it with
their friends
LESSON 5 - ONLINE PLATFORMS FOR
ICT CONTENT
Cloud Computing
o The practice of using a network of
remote servers hosted on the Internet to
store, manage, and process data, rather
than a local server or a personal
computer. (e.g. gdrive, dropbox)
Advantages of Cloud Computing
 No need to install
 Saves hard disk space
 Easy access to your files
 Saves money
 No need to update
 Minimum system requirements
 Back-up and data recovery are
relatively easier
Disadvantages of Cloud Computing
 Can be hampered down by slow
internet speed
 May require compatible software
 You do not own the software
 Security risks
 More prone to hacking
 Limited control over infrastructure
Online Platforms for ICT Content
Development
1. Social Media Platforms – Websites like
facebook allow you to create not only
personal accounts but also pages and
groups where you can share content
2. Blogging Platforms – It typically looks
like a newsletter where you are given
options to change the design to your
liking. Though you can manipulate the
design, social media platform‟s
popularity is still unrivaled
Content Management System
o A Content Management System (CMS)
is a computer application (sometimes
online or browser-based) that allows you
to publish, edit and manipulate, organize
and delete web content. CMS is used in
blogs, news websites, and shopping.
1) Wix.com – Wix.com Ltd. Is an Israeli
software company, providing cloud-
based web development services. An
application used to build and
customize a website for your business
and community for free. Design and
build your own high-quality websites
through Wix.com.
2) Squarespace – Squarespace, Inc. is a
private American company, based in
New York City that provides software
as a service for website building and
hosting. Squarespace is the all-in-one
solution for anyone looking to create a
beautiful website with an award-
winning template.
3) WordPress – WordPress is a free and
open-source content management
system. Create a free website or build
a blog with ease on WordPress.com.
There are dozens of free, customizable,
 mobile-ready designs and themes
available.
 One common idea of people is that
WordPress cannot be used for
commercial or professional purposes.
We commonly think that WordPress
is only for blogging but actually,
www.sonymobile.com and
https://mercedez-benz.com/en are
both powered by WordPress
 WordPress is considered a serious
platform for serious websites. From
the creation of personal blogs to e-
commerce sites, your skills and
imagination are the only limits to
what you can make for yourself.
 WordPress is a content publishing
platform that appeals to site
developers because of its
customizability and plug-ins.
 It is actually two platforms:
WordPress.com (fully hosted by
WordPress) and WordPress.org (a
freely downloadable self-hosted
version). Both are great for content,
but which of the two we need?
Steps in making WordPress
1) Register an account, then register a
site on WordPress.com. Open
wordpress.com and click “Get
Started”. The window that follows
will asked for the designs you like to
see.
 Choose a theme your group
prefers. Enter a domain name,
this is the URL or link you want
to use for your site, the standard
is <your group‟s unique
name>.wordpress.com.”wordpres
s.com” is included because your
site is hosted for free by Word
Press
 Choose the “Free domain name”.
You will be asked to choose a
plan, since we do not want to
upgrade, click “select free”. Set
up your account then confirm
email.
2) Outline your sites content. The
theme should complement the
content because content is what we
are publishing for other people to
consume. Identify the purpose of
your team‟s website. With your goal
in mind, write a content outline of
what you want to show to your
audience.
3) Create pages. Add pages and insert
images, videos, and content your
group already has in possession. You
do not need to get everything in at
once.
4) Configure your site to use a static
homepage. Open your site and click
“Customize”, Edit the site title to
show the name you want for your
site. Click “Save and Publish” to
automatically update your website
and make the changes.
5) Pick a theme you love. If your
content does not go well with your
current theme, you can choose a
different theme.
6) Create a menu. You can create your
custom menu, to do this go to “My
Home”, change the name of your
Default Menu. If you want another
menu page to be added, you need to
 create and publish that first page
first.
LESSON 6 - MULTIMEDIA IN ICT
Multimedia
o Multimedia is the access of a computer
to present and combine text, graphics,
audio, and video with links and tools that
let the user navigate, interact, create, and
communicate. You must have a
computer to coordinate what you see and
hear, and to interact with. Links and
navigational tools allow you traverse the
web of connected information. The use
of multimedia helps you to gather,
process, and communicate your own
information and ideas. An important
goal of this course is to enable you to
become a creator, not just a consumer, of
multimedia on the internet.
Multimedia in ICT
o Multimedia devices have an almost
innumerous variety of applications. They
are used in home entertainment systems
and used as educational tools aside from
its primary purpose – data processing
and storage.
Uses of Multimedia
1) Edutainment – Educators for example
have been combining some of the
exciting elements of the video game
applications with select features of
educational materials. The concept of
edutainment was created by merging
the concept of education with
entertainment.
2) Entertainment – Multimedia also
brought advances in the field of
entertainment. Multimedia developers
use sound, animation, and graphics of
multimedia to crate games that can be
realistic in setting and engaging for
audience.
3) Public Access of Information – The
availability of multimedia applications
allowed public access to information
either online or offline. Tourist
information system, hospital
information system, navigational
system, and electronic publishing are
some examples of uses of multimedia
for information dissemination
o Most websites you see today have
embedded YouTube videos on them. To
remedy the problem that not everyone
has fast Internet connection, these
YouTube videos can be set to be played
“on-demand” rather than having them
played automatically. With today‟s
internet connection, everyone can enjoy
much better looking websites, which are
also rich in media content.
Multimedia Content
1) Videos – Through hosting sites, you
can take a video and show it to the
world. (e.g., YouTube)
2) Sound or Music – If videos are too
much for you, you can always record
sounds. You can now share your
sound bites to the entire world. (e.g.,
Soundcloud)
3) Online Games – Online developers
now create what is called browser-
 based games. You do not need to
install these games to your computer
as they run in most updated web
browsers. (e.g., Adventure quest,
Farmville, Candy crush)
4) Online Tests – Online survey forms
and test that automatically display
the results when finished. (e.g.,
Online IQ, and Personality Tests)
5) Courseware – Online courses that
simulate the classroom online (e.g.,
E-Learning Courses using a Learning
Management System)
6) Podcasts – An episodic series of
audio or text files streamed online.
(e.g., Stuff You Should Know, TED
Talks, The Starters, Ear Biscuits)
7) Vodcasts – An episodic series of
video streamed online (e.g.,
YouTube series/ shows like (Video
Game High School, Good Mythical
Morning)
LESSON 7 - ICT AS PLATFORM FOR
CHANGE
Technological Advancement from the
past that changed the world – Since the
advancement of technology from the 1960s,
its rapid growth and use have been
uncontrollable. Changes in the way people
communicate are intertwined with the
hardware component or the gadget itself;
from the simple desktop computer to the
mobile devices that we have right now, from
the simple dedicated program to programs
that offer multitasking.
The Power of Social Media – Social media
has also been used to increased awareness of
social and political issues and organize
demonstrations. Frequently cited
disadvantages of social media include a
decrease in real-world, personal connections
and the possibilities of cyber-bullying,
stalking, hacking, and other privacy
concerns.
Digital Citizenship
o Refers to the utilization of information
technology (IT) in order to engage in
society, politics, and government.
o Those who use the internet regularly and
effectively.
o Engage Positively, know your online
world and choose consciously
Advocacy
o Is a process of supporting and enabling
people to; express their views and
concerns, access information and
services, defend and promote their rights
and responsibilities.
o Advocacy in democracy is about getting
what you want out of the government, in
democracy, which is collection of
voices; it is everyone‟s job to use their
voice to remind the government about
what people want.
The Role of ICT in Recent History
1. EDSA (People Power Revolution)
o The revolution lasted from 1983 to
1986. During a radio broadcast of
Radyo Veritas.
o Cardinal Sin (Jaime Lachica Sin,
August 31, 1938 to June 21, 2005)
 encouraged the Filipinos to help end
the regime of the President
Ferdinand Marcos. A major protest
took place along EDSA from
February 22 to 25, 1986 involving
two million Filipinos from different
sectors. These included civilians,
political parties, the military and
religious groups. The radio broadcast
helped change the course of history.
Without it, Filipinos would not have
been moved in action.
2. EDSA Dos
o This is also known as the 2001
EDSA Revolution, happened during
January 17 to 21, 2001. It was
fuelled after 11 prosecutors of the
President Joseph Estrada walked out
of the impeachment trial. As a result,
the crowd after EDSA grew over the
course of a few days through text
brigades. Like the first People Power
Revolution, EDSA Dos would have
been successful without the text
brigades.
o EDSA Dos and the use of text
messaging to mobilize people.
3. Million People March
o This is a series of protests that
mainly took the place in Luneta Park
from August 11 to 26, 2013. There
were also several demonstrations that
happened around key cities in the
Philippines and some locations
overseas. It was to condemn the
misuse of the Priority Development
Assistance Fund (PDAF). Though
dubbed as the Million People March,
the number of total attendees only
around 400,000. Despite that, it was
still considered a success and clearly
demonstrated how powerful social
media campaigns are. The organizers
and promoters of the Million People
March used Facebook and
Change,org as their mediums.
o Million People March against pork
barrel via Facebook.
4. Yolanda People Finder
o Recent storms in the Philippines
history gave birth to the people
finder database powered by Google.
During Typhoon Yolanda, the people
finder was a vital tool for people
across the globe to track the situation
of their relatives. This proved to be
successful and is now adapted by
more organizations to help people
track relatives during calamities.
o Disaster relief operations and
mobilization via internet Yolanda
People Finder.
Social Media – Boon or Bane?
 “Boon or Bane” basically means
“good or bad”, “beneficial or
harmful”. Boon means “a thing that
is beneficial or helpful” and bane is
“something that causes distress or
annoyance”
Change.org
 During the past times, petitions are
only done through signing a paper,
usually done by a group asking for
signatures via travel. Change.org‟s
mission is to help people from
around the world create the change
they want to see.
  Change.org is dubbed as the Alternatively, you can check petitions of
“World‟s platform for change” your friend on facebook, and then click on
where anyone from the online those petitions to read about it and sign it.
community can create a petition and
“Technology will not replace great teachers
ask others to sign it.
but technology in the hands of great
 Change.org gives access to more
teachers can be transformational.” –
people by allowing the online
George Couros
community to affix their digital
signatures on a petition.

Change.org in the Philippines - goodluck :pp -

 The petition to have death row

convict Mary Jane Veloso released
was the fastest ever growing petition
from the Philippines with over
250,000 signatories from over 125
countries.
 Mary Jane Fiesta Veloso is a Filipino
woman who was arrested and
sentenced to death for smuggling
heroin into Indonesia. Her case,
among others, sparked international
attention towards Indonesia‟s capital
punishment and drug prohibition
laws.

Signing an Online Petition

1. Visit Change,org
2. Change.org works this way. If this is
your first time to use Change.org, click
sign up or log in with facebook
3. You can start your own petition, but for
now, click on any petition you want
under trending petitions
4. Read the petition description to see if
this petition matters to you. If it is, sign
the petition by filling up the information
on the right side of the screen.
5. Share the petition on facebook to
promote it.