12 SENIOR HIGH SCHOOL

Physical Education
and Health 4
Quarter 3 – Module 3d (Weeks 7-8)
Aquatic Activities and Its Benefits

NegOr_Q3_PEH12_Module3d_v2
Physical Education and Health 4 – Grade 12
Alternative Delivery Mode
Quarter 3 – Module 3d: Aquatic Activities and Its Benefits
Second Edition, 2021

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Published by the Department of Education

Secretary: Leonor Magtolis Briones
Undersecretary: Diosdado M. San Antonio

Development Team of the Module

Writer: Meldy P. Teves
Editors: Sheena Grace B. Alabata; Jaymar R. Kinkito; Maria Teresa S. Bernal
Reviewers: Jaymar R. Kinkito
Layout Artist: Name
Management Team: Senen Priscillo P. Paulin, CESO V Jenith C. Cabajon
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Nilita L. Ragay, EdD Elmar L. Cabrera
Dan P. Alar, EdD

Printed in the Philippines by ________________________

Department of Education –Region VII Schools Division of Negros Oriental

Office Address: Kagawasan, Ave., Daro, Dumaguete City, Negros Oriental

Tele #: (035) 225 2376 / 541 1117
E-mail Address: negros.oriental@deped.gov.ph
Introductory Message

This Self-Learning Module (SLM) is prepared so that you, our dear learners, can
continue your studies and learn while at home. Activities, questions, directions,
exercises, and discussions are carefully stated for you to understand each lesson.

Each SLM is composed of different parts. Each part shall guide you step-by-step
as you discover and understand the lesson prepared for you.
Pre-tests are provided to measure your prior knowledge on lessons in each SLM.
This will tell you if you need to proceed on completing this module or if you need to
ask your facilitator or your teacher’s assistance for better understanding of the
lesson. At the end of each module, you need to answer the post-test to self-check
your learning. Answer keys are provided for each activity and test. We trust that
you will be honest in using these.
In addition to the material in the main text, Notes to the Teacher are also provided
to our facilitators and parents for strategies and reminders on how they can best
help you on your home-based learning.
Please use this module with care. Do not put unnecessary marks on any part of
this SLM. Use a separate sheet of paper in answering the exercises and tests.
And read the instructions carefully before performing each task.
If you have any questions in using this SLM or any difficulty in answering the tasks
in this module, do not hesitate to consult your teacher or facilitator.
Thank you.

i
 Recreational activities help manage stress. It provides an opportunity
to nurture one self and provides a way of balance and self –esteem, which
might directly reduce anxiety and depression. It creates balance between
academic pressure with physical and mental well-being. one in every of
the recreational activities that help our physical and mental well-being is
sports recreational activities. it's a recreational activity that might help our
body become more active. These sports are a decent way of exercising.
Because as we all know, exercise is nice for our body especially if we are
stressed and overpowered in our daily routines.

According to (Prado, 2018), “as people living in an archipelagic

country surrounded by gorgeous bodies of water, it’s almost a requirement
for us Filipinos to hit the beach whenever the temperature rises. But other
than lounging on the sand or going for an informal swim, there are other
more exciting things we are able to neutralize our country’s open waters—
and water sports are at the highest of the list.”

In this module, you will be able to learn about aquatic activities and
its physiological indicators such as heart rate, rate of perceived exertion
and pacing associated with MVPAs to monitor and/or adjust participation
or effort.

What I Know

PRE-ASSESSMENT

Directions: Read and answer the questions carefully. Write the letter of the correct
answer in your notebook.

1. It helps manage stress and help create balance between academic pressures
with physical and mental well-being.
A. Eating C. Sports
B. Recreational activities D. All of these
2. This is from the word “aqua” meaning water and involves its related activities.
A. Aquatic activities C. Outdoor activities
B. Indoor D. Recreational

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3. Which of the following types of aquatic activities require great physical strength,
perseverance, determination, positive attitude, and a burning desire to excel?
A. Competitive dual sports C. Team sports
B. Individual water sports D. None of the above
4. Which among the aquatic activities is peeking through the life underneath water
by swimming with the aid of a snorkel and mask?
A. Canoeing C. Scuba Diving
B. Kayaking D. Snorkeling
5. It is the upward force of the water on an object.
A. Buoyancy C. Normal
B. Gravitational D. Tension
6. Which aquatic activity describes a diver using a regulator as the breathing
apparatus and a tank with compressed air to enable the diver to breathe
normally underwater.
A. Canoeing C. Scuba Diving
B. Kayaking D. Snorkeling
7. Which of the following does NOT belong to the group?
A. Canoeing C. Scuba Diving
B. Kayaking D. Whale Watching
8. It is the pressure exerted by the water at equilibrium due to the force of gravity.
A. Absolute C. Differential
B. Atmospheric D. Hydrostatic
9. Which of the following special characteristics of water provides a unique
environment for activities and good workout?
A. Buoyancy C. Hydrostatic pressure
B. Enhance cooling D. All of the above
10. It is a scale used to identify the intensity of your exercise based on how hard
you feel (or perceive) your effort to be.
A. Blood Pressure C. Rate of Perceived Exertion
B. Heart rate D. Both A and B

What’s In

ACTIVITY 1. ARRANGE AND TELL ME

Directions: Rearrange the jumbled letters and write a short description of the word
in your activity notebook.
1. ETRA ARTEH __________________
2. TREAW __________________
3. ATUQCIAS __________________
4. ANCBYUOY __________________
5. OPRTSS __________________

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 What’s New

ACTIVITY 2: MATCH ME! Match Column A to Column B. Write your answers to

the corresponding number in your notebook.

Column A Column B

1. SNORKELING A.
Cervao, 2017

2. SCUBA DIVING B.
Cervao, 2017

3. WATER RUNNING BELTS C.

Cervao, 2017

4. CANOEING D.
Cervao, 2017

5. KAYAKING E.
Cervao, 2017

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 What is It

AQUATIC ACTIVITIES
The Philippines is home of over seven thousand islands that are spread
across 300,000 kilometers. It's an excellent place to express your adventurous
spirit. From rainforests to lakes, white beaches, shipwreck sites, marine parks, and
more, the Philippines has it all. There are plenty of aquatic activities that we will
enjoy in Manila, Subic, Boracay, Palawan, Camarines Sur, Davao, Bohol, Cebu,
Negros Occidental, Negros Oriental and lots of more. The subsequent are a
number of the famous activities within the country.
SNORKELING
❖ Is peeking through the life underneath water by swimming by the aid of a
snorkel and mask. Through
snorkeling, one can observe
the underwater attractions
for a longer period of time,
without the need to
constantly resurface to gasp
for air, and with relatively
lesser effort (Cervao, 2017).
❖ Snorkeling helps the overall
fitness of a person. It works
out the quadriceps,
hamstrings, calves, ankles,
https://cestovanie.sme.sk/c/20511112/tipy-na-
hip, flexors, core muscles,
najlepsie-destinacie-a-miesta-na-snorchlovanie.html
and shoulders while
swimming (Cervao, 2017).

CANOEING
❖ The word “canoe”
originated from the Carib word “kenu”
which means dugout. Canoes were
originally made from large tree trunks.
The more well-known version of the
canoe was introduced by the North
American Indians where the frame was
built from wooden ribs. The oldest
known canoe, Pesse Canoe, believe to
be constructed between 8200 and 7600
https://plzen.rozhlas.cz/berounka-je-sjizdna-ale-
B.C. was found in the Netherlands.
vody-je-v-ni-malo-7560401 Canoeing is a sport which involves
paddling a canoe with a single-bladed

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 paddle (Cervao, 2017).

KAYAK OR KAYAKING
❖ Also called qajak. means “man’s boat or “hunter’s boat” originated
from the Inuit and Aleut tribes of Arctic North America. The early
kayaks were very individualized as each kayak was crafted by the
user, basing the measurement to the frame of his body and not on
any standard. The oldest existing kayaks are exhibited in North
America Department of the State Museum of Ethnology Munich
(Cervao, 2017).
❖ Kayaking is the
use of a kayak for
moving across
water. It is
distinguished from
canoeing by the
sitting position of
the paddler and
the number of
blades on the
paddle. Most
kayaks have (Kopp Tours, n.d.)
closed decks,
although sit-on-top and inflatable kayaks are growing in popularity as
well (Cervao, 2017).

SCUBA DIVING

❖ Scuba is an acronym for Self-

Contained Underwater Breathing
Apparatus. Scuba diving is a dividing
method where a diver uses a regulator as
the breathing apparatus and a tank with
compressed air which enables the diver to
breath normally underwater. With this
equipment, a diver can explore the waters

(Pexels, n.d.) for a longer period of time and at greater

depths (Cervao, 2017)

Benefits of Aquatic Activities

From (https://www.daytonastate.edu, n.d.), “regular swimming builds

endurance, muscle strength, and cardio-vascular fitness. Kicking workouts, water
aerobics, pool running, or a regular swimming workout can all give you a great
exercise session without the weight of your body pounding you with each move.
After a land workout, swimming a few laps can help you cool-down, move blood

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through your muscles to help them recover, and help you relax as you glide
through the water.” And so, it is very important to know that aquatic activities can
give us benefits.

The following are the benefits of aquatic activities:

• Aquatic activity is an ideal medium for exercise for those who have injuries
• With properly trained staff to guide patrons, water can be an injury free
environment for people with a wide variety of abilities and ages
• Improves balance in upright positions
• Water allows for a greater variety of movements than on land and increase
strength faster by decreasing the effects of gravity
• Increases range of motion and flexibility
• Prevents or slows atrophy of weakened muscles due to increased
circulation and movement
• Speeds recovery by relieving the use of braces and physical aids
• Builds self-confidence, self-image, and self-concept
• Allows ambulation earlier than on land
• Promotes leisure-time activities
• Promotes physical fitness, wellness, and a positive lifestyle
• Promotes opportunities for self-determination
• Water has special characteristics that provide a unique environment for
activities and good workout.
• These characteristics include buoyancy, hydrostatic pressure and enhance
cooling.

✓ Buoyancy
▪ It is the upward force of the water on an object.
▪ This is the reason why boats and people float on water
▪ It also gives a weightless feeling, which makes it easier to
move, lift knees or even jog in water.
✓ HYDROSTATIC PRESSURE
▪ The pressure exerted by the water at equilibrium due to the
force of the gravity.
▪ It is the weight of the water pressed down on the object.
▪ Hydrostatic pressure is exerted on the body from all sides
and this pressure, combined with buoyancy, helps keep
standing balance in water.
✓ ENHANCE COOLING
▪ Transfers heat away from the body much quickly than air
given in the same temperature
▪ This is the reason we can stay longer in the water and can
tolerate longer workouts without feeling being overheated.

Fascinating Fact about Aquatic Exercise

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Aqua heart rates are 13% or 17 beats per minute lower in water than heart rates
during comparable land exercise.
Why is my heart rate lower in water than on
land?
There are Five Theories:

o Temperature - Water cools the body

with less effort than air. This reduced
effort means less work for the heart,
resulting in a lower heart rate.
o Gravity - Water reduces the effect of
gravity on the body. Blood flows from
below the heart back up to it with less
effort, resulting in a lowered heart rate.
o Compression - Water is thought to act
like a compressor on all body systems,
including the vascular system, causing
a smaller venous load to the heart than
equivalent land exercise. https://www.newindianexpress.com/cities/hyderab
o Partial Pressure - A gas enters a liquid
ad/2014/may/20/Break-a-Sweat-in-the-Pool-
more readily under pressure. In water exercise the gas is oxygen and the liquid
is blood. So, more efficient gas transfer due to water pressure
614901.html may reduce the

workload of the heart.

o Dive Reflex - This is a primitive reflex associated with a nerve found in the
nasal area. When the face is submerged in water, this reflex lower’s heart rate
and blood pressure. This reflex is stronger in some individuals than in others.
Some research suggests that the face doesn't even need to be in the water for
the dive reflex to occur. Some people experience its effect when standing in
chest deep water.

WHAT IS RPE?

Rate of Perceived Exertion.

It is a scale used to identify the intensity of your exercise based on how hard
you feel (or perceive) your effort to be. The RPE scale typically runs from 0 to 10,
with zero being literally nothing and 10 being the hardest you could possibly exert
yourself, (O’Mara, 2020).
.
For example:
A 7/10 RPE means you should be at about 7 out of 10 in terms of perceived
exertion—or about 70% effort.

One thing to note: RPE is a subjective measure of how hard something feels both
physically and mentally for you in that specific workout on that specific day.

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Why Use RPE?

According to O’Mara 2020, “RPE provides a more universal scale to

measure exercise exertion. It gives you a check on more objective measures like
heart rate or power. You might have established your training zones with an FTP
test or extrapolated them from a long race effort, then it gives you target heart rate
zones to hit for various efforts and corresponding power numbers on the bike or
paces on the run and in the pool”.

How Do You Know What Your RPE Is?

Originally, the RPE scale was established as the Borg Scale of Perceived
Exertion and the scale went from 6 to 20. The idea was that if you added a zero to
your perceived exertion, you’d get your approximate heart rate. For example, a 12
on that scale would correspond with about 120 heart rate which is considered
“fairly light” activity on the Borg scale, such as brisk walking (O’Mara, 2020).

In the 1960s, that scale was changed to an easier to understand 0 to 10, but
the rough guidelines are still applicable.

Strava, for instance, uses RPE as a metric you can add to your workouts.
Here’s how they define the 0 to 10 scale:

• Easy (1-3): Could talk normally, breathing naturally, felt very comfortable
• Moderate (4-6): Could talk in short spurts, breathing more labored, within
your comfort zone but working
• Hard (7-9): Could barely talk, breathing heavily, outside your comfort one
• Max effort (10): At your physical limit or past it, gasping for breath, couldn’t
talk/could barely remember your name.

What’s More

Activity 3: Add More!

Directions: List down at least 10 Aquatic Activities in the Philippines and fill-up the
table below.
Aquatic Location Equipment used Benefits to our
Activities body

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 What I Have Learned

Complete the following statements.

I have learned that…
___________________________________________________________
___________________________________________________________
___________________________________________________________

I discovered that…
___________________________________________________________
___________________________________________________________
___________________________________________________________
I understand that…
___________________________________________________________
___________________________________________________________
___________________________________________________________
I will share my…
___________________________________________________________
___________________________________________________________
___________________________________________________________

What I Can Do

Activity 4 “Slogan Making”

Direction: Create a slogan on the benefits and importance of Aquatics Activities in

our body. Use a separate paper or any clean sheet of bond paper for your activity.
The following criteria will be the basis for scoring:

Criteria Excellent Very Good Fair Poor

Good
5 pts. 4 pts. 3 pts. 2 pts. 1pt.
1. Content
The slogan
demonstrates a clear
understanding of the
topic.
2. Creativity
Displays creativity in
making the slogan.

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 3. Originality
Shows originality in
his/her work.
4. Punctuality
Output is submitted
on/before deadline
TOTAL

POST - ASSESSMENT
Directions: Choose the correct answer from the given choices. Write your answer
in your activity notebook.

1. Scuba diving is a diving method where a diver uses a regulator as the breathing
apparatus and a tank with compressed air which enables the diver to breath
normally underwater.
A. Canoeing B. Kayaking C. Scuba D. Snorkeling
2. It is a scale used to identify the intensity of your exercise based on how hard you
feel (or perceive) your effort to be.
A. Blood Pressure C. Rate of Perceived Exertion
B. Heart Rate D. Both A and B
3. It is defined as motor activities performed in water for purposes that may be
utilitarian, competitive, educational, therapeutic, or recreational.
A. Aquatics B. Boating C. Sailing D. Sports
4. It is the upward force of the water on an object.
A. Buoyancy B. Gravitational C. Normal D. Tension
5. It helps manage stress and help create balance between academic pressures
with physical and mental well-being.
A. Eating C. Sports
B. Recreational Activities D. All of these

6-10. What are the five theories why heart rate is lower in water than on land?
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________

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 Answer Key

Activity 1: What’s In What’s New

Pre-Assessment (What I Know) 1. HEART RATE 1. D

2. WATER 2. A
1. B 3. AQUATICS 3. E
2. A 4. BUOYANCY 4. C
3. B 5. SPORTS 5. B
4. D
5. A
6. C Activity 3(Answer may vary)
7. D
8. D Activity 4 (Answer may vary)
9. C
10. D
Assessment: Post- Assessment

1. C 6. temperature

2. C 7.gravity

3. A 8.compression
Task 2: What’s In (Answers may
4. A 9.partial pressure
vary)
5. B 10.Dive reflex
Task 3: What’s New (Answers may
vary)
Task 4: What’s More (Answers may
References vary)
Cervao, Chariza. 2017. https://www.slideshare.net/. December 05. Accessed December 11, 2021.
https://www.slideshare.net/CharizaCervao/aquatic-activities.

n.d. https://www.daytonastate.edu. Accessed December 11, 2021.

https://www.daytonastate.edu/aquatic_ctr/HealthTips.html.

n.d. https://www.kopptours-tagungen.de/. Accessed December 11, 2021.

https://www.kopptours-tagungen.de/incentive-reisen/.

n.d. https://www.pexels.com/. Accessed December 11, 2021. https://www.pexels.com/de-

de/foto/am-grund-des-ozeans-baden-beschadigen-blau-248560/.

Lukáčová, Martina. 2017. https://cestovanie.sme.sk/. April 18. Accessed December 11, 2021.
https://cestovanie.sme.sk/c/20511112/tipy-na-najlepsie-destinacie-a-miesta-na-
snorchlovanie.html.

O'Mara, Kelly. 2020. https://www.triathlete.com/. July 14. Accessed December 11, 2021.
https://www.triathlete.com/training/what-is-rpe/.

Prado, Patricia Marie. 2018. https://yoorekka.com/. April 06. Accessed December 11, 2021.
https://yoorekka.com/magazine/metro-manila/2018/04/05/10-aquatic-activities-in-the-
philippines-and-where-to-try-them/.

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 For inquiries or feedback, please write or call:

Department of Education – Schools Division of Negros Oriental

Kagawasan, Avenue, Daro, Dumaguete City, Negros Oriental

Tel #: (035) 225 2376 / 541 1117

Email Address: negros.oriental@deped.gov.ph
Website: lrmds.depednodis.net