PHILTECH INSTITUTE OF ARTS AND TECHNOLOGY INC.

SUBJECT: PHYSICAL EDUCATION 04

(week 1 and 2)

LESSON 1: Nature and Background of Outdoor Recreation

TOPICS: Nature and Background of Outdoor Recreation

Learning Outcomes:
At the end of this session, you will be able to:
1. Discuss the nature of the different styles and characteristics of dances
2. Explain how to optimize the energy systems for safe and improved performance

LET’S START:

This lesson gives you an understanding of outdoor recreation and its benefits.

WHAT IS OUTDOOR RECREATION?

According to a 1993-94 Nova Scotia Woodlot Owner Survey conducted for the Nova
Scotia Department of Natural Resources, 27 per cent of respondents said outdoor
recreation was one of the reasons they own their woodlot. Outdoor recreation refers to
leisure activities that take place in a natural setting and benefit the body, mind and/or
spirit. Examples are hiking, fishing, skiing, snowmobiling and wildlife viewing.

Outdoor recreation can overlap with competitive outdoor activities such as

orienteering or ski races. It can also be done with other activities such as
environmental education for example hiking to study an old growth forest. Outdoor
recreation can also simply be enjoying the peace and quiet in a non-physical way.
What are the different outdoor recreational activities?

The Philippines is rich in natural resources. Despite being a reatively small

country, Philippines is surrounded by all kinds of land formations and natural
water resources. In fact, it has been listed in The World Factbook (Maps of
World, n.d.) as having the fifth longestcoasline in the world. Its natural
environment has so much to offer, whether on land, on water, or even in the air.
It hosts varied outdoor recreational activities , some of which are the following:

Land Water Air

Mountaineering Swimming Parasailing
Trekking/Hiking Snorkeling Skydiving
Camping Diving Paragliding
Backpacking Surfing
Picnic Canoeing
Bird-Watching Kayaking
Mountain Biking Whitewater Rafting
Orienteering Sailing
Canyoneering Fishing
Rock Climbing Bamboo Rafting

WHAT ARE THE BENEFITS?

Outdoor recreational activities benefit people in a variety of ways. Some are listed
below. Many activities provide a combination of physical, mental and spiritual
benefits.

Physical fitness
Some of these activities will help keep you physically fit if you do them regularly.

Relaxation
The woodlot provides a quiet setting to escape from everyday pressures and relax
your mind while enjoying an outdoor activity.

Adventure
Some of these activities such as mountain biking can be stimulating, challenge your
limits, and provide fun and adventure.

Personal enjoyment
You may appreciate the outdoors for such pleasures as enjoying the beautiful scenery,
or the sense of discovery in finding interesting historical or natural features such as
wild flowers.

Nature Appreciation
Spending time on the woodlot can encourage an appreciation of what we see and a
desire to better understand and care for nature.

Who Should Use the Leave No Trace Seven Principles?

While the Leave No Trace Seven Principles began as a guide for remote backcountry users who
generally camp overnight, the following guidelines apply to “frontcountry” users as well.
“Backcountry” areas are those most often accessed by overnight users like backpackers, while
“frontcountry” refers to places easily accessed by car, like city and state parks. Frontcountry is
most often enjoyed by day-use visitors like dog walkers, picnickers and runners and those who
are car camping.

The Leave No Trace Seven Principles

 Plan Ahead and Prepare

When you’re poorly prepared, you’re more likely to run into problems. Lack of good research
can lead to situations where you can become fatigued or fearful, and you may be forced to make
poor choices.
Planning ahead includes doing research about your destination and packing appropriately.

 Know the regulations and special concerns for the area you'll visit.
 Prepare for extreme weather, hazards and emergencies.
 Schedule your trip to avoid times of high use.
 Visit in small groups when possible. Consider splitting larger groups into smaller groups.
 Repackage food to minimize waste.
 Use a map and compass to eliminate the use of marking paint, rock cairns or flagging.

Travel and Camp on Durable Surfaces

When exploring your surroundings and setting up your picnic or overnight camp, seek out
resilient types of terrain. Ideal durable surfaces include established trails and campsites, rock,
gravel, dry grasses or snow.
In popular areas, front country or backcountry:

 Concentrate use on existing trails and campsites.

 Camp at least 200 feet from lakes and streams.
  Keep campsites small. Focus activity in areas where vegetation is absent.
 Walk single file in the middle of the trail, even when it's wet or muddy.

In pristine areas:

 Disperse use to prevent the creation of campsites and trails.

 Avoid places where impacts are just beginning.

 Dispose of Waste Properly

This principle applies to everything from litter to human waste to rinse water.

 Pack it in, pack it out. Inspect your campsite and rest areas for trash or spilled foods. Pack out all
trash, leftover food and litter. Always leave a place cleaner than you found it.
 Deposit solid human waste in catholes dug 6 to 8 inches deep, at least 200 feet from water, camp
and trails. Cover and disguise the cathole when finished. (Some highly impacted areas, like Muir
Base Camp on Mount Rainier or riverside campsites in the Grand Canyon, require human waste
to be packed out, too.)
 Pack out toilet paper and hygiene products.
 To wash yourself or your dishes, carry water 200 feet away from streams or lakes and use small
amounts of biodegradable soap. Scatter strained dishwater.

 Minimize Campfire Impacts

While campfires are a timeless camping ritual, they can also be one of the most destructive
ones. Far better choices include a lightweight stove for cooking and a candle lantern for light.
Stargazing is an excellent alternative, and is best enjoyed when your campsite is in total
darkness.

 Where fires are permitted, use established fire rings, fire pans or mound fires.
 Keep fires small. Use only sticks from the ground that can be broken by hand.
 Burn all wood and coals to ash, put out campfires completely, then scatter cool ashes.
 Don't bring firewood from home, which could introduce new pests and diseases. Buy it from a
local source or gather it responsibly where allowed.

 Leave What You Find

The adage “take only pictures, leave only footprints” still holds, although leaving fewer
footprints is even better.

 Preserve the past: Examine, but do not touch, cultural or historic structures and artifacts.
  Leave rocks, plants and other natural objects as you find them.
 Avoid introducing or transporting non-native species: Clean boot soles, kayak hulls and bike
tires off between trips.
 Do not build structures, furniture or dig trenches.

 Respect Wildlife
Don’t approach animals. Both you and the wildlife will enjoy encounters more if you master the
zoom lens on your camera and pack along a pair of binoculars.

 Observe wildlife from a distance. Do not follow or approach them.

 Never feed animals. Feeding wildlife damages their health, alters natural behaviors, and exposes
them to predators and other dangers.
 Protect wildlife and your food by storing rations and trash securely.
 Control pets at all times, or leave them at home.
 Avoid wildlife during sensitive times: mating, nesting, raising young or winter.

 Be Considerate of Other Visitors

“Treat others the way you would like to be treated” is a rule that applies in the outdoors, too.

 Respect other visitors and protect the quality of their experience.

 Be courteous. Yield to other users on the trail.
 Step to the downhill side of the trail when encountering pack stock, such as horses and mules.
 Take breaks and camp away from trails and other visitors.
 Let nature's sounds prevail. Avoid loud voices and noises.
 Manage your pet.

Activity: Let’s try these!

Choosing an Outdoor Recreational Activity
Given a chance, what outdoor activity would you like to try? Why? Where? Who do you like to be
with? Research, surf the internet, and read blogs. Print a picture or cut out a picture then post it below and
write something about it.
What? Why? Where? With whom? What benefits can I get from it?

Evaluation: Let’s check your understanding!

From your observation, whether first hand or from other sources (news, documentary shows,
narrated by friends, etc.) which among the Leave No Trace Seven Principles is usually not being
observed in the Philippines? Explain your answer. You may cut ad post a new article or a personal
picture to back up your explanation.

PHILTECH INSTITUTE OF ARTS AND TECHNOLOGY INC.

SUBJECT: PHYSICAL EDUCATION 04
(week 3 and 4)

LESSON 1: Aquatic Activities

TOPICS: Aquatic Activities

Learning Outcomes:
At the end of this session, you will be able to:
3. Discuss

LET’S START:

Water or aqua has a certain unique attraction to people of all ages. Children love to engage in water to
play, while adults alike would get lured to take a dip at the sight of a pool or the beach.Water, in its most
natural form, can be a great venue to relax, to workout, to have fun, to pump up the adrenaline, and to
challenge one's limits.

The Philippines, having more than 7,000 islands, is abound with natural water forms which can host
numerous aquatic activities. There is surely something to do in the different waters of our country, which
attract not only locals but foreigners as well. Aquatic activities may be done in water such as swimming
and snorkeling, on water (surface water) such as surfing and whitewater rafting, and under water such as
scuba diving.

Water has special characteristics that provide a unique environment for activities and good workout.
These characteristics include buoyancy, hydrostatic pressure, and enhanced cooling. Buoyancy 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 weightlessness feeling, which makes it easier to move, lift knees, or even jog in water (for some
water activities).Hydrostatic pressure, on one hand, is the pressure exerted by the water at equilibrium due
to the force of gravity. In other words, 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 keép standing balance in water. Water, therefore, helps people who have problems with balance and
coordination. Lastly, water has enhanced cooling characteristic that transfers heat away from the body
much quickly than air given in the same temperature. This is the reason we can stay longer in water and
can tolerate longer workouts without feeling being overheated.

This chapter will present different activities that we can do on water. One will learn the basic skitls in
snorkeling, canoeing, kayaking, and scuba diving. After going through the lessons, one will be
encouraged to live a more active life by trying the aquatic activities.

SNORKELING
One of the best but simple way to see, discover, and appreciate the intriguing underwater life is through
snorkeling. It allows one not only to grasp the amazing beauty of marine life, but swim with them as well.

Snorkeling is peeking through life underneath water by swimming with 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.

Snorkeling is not only used for recreational purposes. It has also been used in water-based search by
rescue teams and in water sports such as underwater hockey, underwater rugby, and spear fishing.

Snorkeling helps the overall fitness of a person. Aside from having fun under the water swimming, doing
the flutter kick and diving tones and trims the body. It works out the quadriceps, hamstrings, calves,
ankles, hip flexors, core muscles, and shoulders while swimming. Above all, snorkeling builds greater
lung capacity as one is forced to hold breath underwater for sustained periods of time. It increases the
oxygen uptake, which is a positive indicator of aerobic fitness. It also a good cardiovascular workout as it
increases heart rate and strengthens the heart muscle.

What are the basic equipment in snorkeling?

Snorkeling equipment went through different innovations in time. It became more refined and more
features were added and various designs have been introduced in the market.

The basic gears needed in snorkeling are the snorkel, goggles, and fins. Other essential equipment,
although optional for some, are the floating vest and rash guard.
A.Mask

The mask serves as the viewing device in appreciating the world beneath the water. Without
themask, everything viewed underwater will be blurred or distorted. The airspace created in the mask is
what helps in seeing clearly underwater

The nose being enclosed in the mask will have its special function in equalizing pressure during
dives.What do we mean by this? Diving underwater brings pressure on the air space in the mask. In order
to equalize this pressure, one needs to exhale a little air through the nose, inside the mask. Otherwise, one
might suffer from "mask squeeze'", a condition where the soft tissues beneath the mask, especially around
the eyes, swell and discolor.

There are two most important things to rememberin choosing a mask. These are fit and comfort.
Please refer to "Tips in Choosing a Mask"for more information on how to pick out the correct mask.

B. Snorkel

The snorkel is a piece of equipment that makes it possible to breathe at at the surface while the face is
stubmerged in water, The snorkel is basically composed of a tube, also called the barrel, and a
mouthpiece. The tube-end sticks out of the water while the mouthpiece goes in the mouth. The snorkel
also has a clip so it can be attached to the mask.
There àre different kinds of snorkel one can choose from. Their important differences lie in the feature or
part that a particular snorkel has or does not have.

The classic snorkel has the most basic part. the solid tube and the mouthpiece. Sometimes this can be
bent to a specific shape.

The snorkel with a flexible tube below the strap attachment point is more comfortable than the classic
snorkel. The flexible tube allows the top and mouthpiece to rotate to different angles to better fit the face.
It can also drop away from the face when not in use.

A common feature of many snorkels is the purge valve. This is a small valve just lower than the mouth
that empties the collected water that comes down the tube when one blows it out.

A splash guard prevents splashed water and spray from easily entering the tube. However, this will not
stop water from entering the tube when a big wave covers the snorkel or when one goes underwater.

The dry valve is a special valve on top of the tube that Completely stops water (and air) from entering the
tube when a wave comes or when diving underwater. This way, one does not need to clear the water out
when coming back to the surface.

C.Snorkeling Fins

Water resists or "pushes back" anything moving throughit. This is the přinciple behind what the fins do. lt
is this resistance that provides much of the propulsion created by a moving fin. When one swims, the sole
of the foot experiences resistance creating propulsion, the same way fins encounter resistance and create
propulsion as well. However, fins are obviously wider and thus have a larger surface area than the feet,
and therefore they encounter more water and produce more resistance, thus works better than the bare
feet.

Speed and efficiency in swimming are what one gains in wearing fins. They provide the necessary
locomotion to propel effortlessly in the water. Fins conserve more energy and, therefore, allow the
snorkeler to reach further distances. Moreover, fins may also protect the feet from accidental contact with
rocks and corals. Treading in water also becomes easy with fins.
There are two basic kinds of fins, the full-foot fin or close fin and the adjustable fin or open fin.

Full-foot fin adjustable fin

The full-foot fins cover the heel and are put on like slip-on shoes. They are easy to use, more flexible, and
more efficient while swimming on the surface. These are more popular among warm-water dives.

The adjustable fins, on one hand, are open at the heel and have adjustable straps to secure the feet. Such
fins are often used with dive boots. They are good choices when diving in cold water, as the boots will
help the feet from getting cold. The adjustable fin generally has a more rigid blade than the full-foot fin
and it can provide a more forward thrust but requires more effort to use.
In recent years, a new sub-classification has also developed in both full-foot and open-heel tins, namely,
the conventional or paddle-bladed fins and the split fins.

The paddle-bladed fins have a single, full blade while the split fin is "semi-parted" in the web, separating
the blade into two long, stiff blades.

The paddle fin gives a fast accelerating speed from the long, slow, and powerful strokes of the legs. It also
gives good control and maneuverability especially when carefully moving around corals. One can also
use a variety of kicking strokes with paddle fins.

On the other hand, it is easier to kick with split fins on. The theory behind splitting the fin is that this
design directs the water force more directly behind the fin than the paddle fin. This makes it easier for the
swimmer to propel forward. Leg stroke with split fin is also different. Instead of a long forceful stroke,
smaller and more rapid kicks are made. It is said that the split fins are better for moving forward than for
back paddling, frog kicking, turning, etc.

D. Snorkel Vests

Snorkel vests are smalil and inflatable, which provide more buoyancy while floating on water. This will
help in consuming less energy in moving around. However, one must take note that snorkel vest is not
equivalent and should never be used as a substitute to life vest.

E. Skin Protection

Snorkeling may require one to be under the sun for some time. in order to protect the skin from the heat of
the sun, one may use a good biodegradable sunscreen or a better choice will be wearing a long sleeve rash
guard. The shirt may also provide jellyfish sting protection. However, if insulation is needed from the
cold waters, then a wetsuit will be a better option.

F. Swimming Cap

The swimming cap is a big help in keeping hair out of the snorkel and the face as well. It will also help in
preventing the scalp from burning on a sunny day.

G. Mask Defogger

Mask defogger helps prevent the mask from fogging up. Be sure to choose one that is non-toxic,
biodegradable, and alcohol free for one's protection and for the protection of marine life.

CANOEING AND KAYAKING

A great way to explore the rivers, lakes, canals, and other bodies of water is through the use of a boat.
Canoeing and kayaking are two floating crafts that may take anyone to places in the water that are even
difficult to access by any other means.

What is the difference between kayaks and canoes?

Canoes and kayaks may be confusing to some but it is really easy to distinguish one from the other.
Kayaking and canoeing both require a paddle for propulsion and steering. The most noticeable
difference is the structure of the boats, A kavak has a covered deck, while a canoe is wide open.
Kayakers extend legs and are seated low or sometimes on the deck, It uses a double-bladed paddle. A
canoer, on one hand, sits on a raised seat or kneels on the bottom of the boat and uses d Single bladed
paddle.

Historically, there are some similarities and differences in terms of the kayak and canoes' function and in
how they are built. In the early days, both boats were constructed and used for the day-to-day economic
needs, the canoe for transporting goods and people and the kayak for hunting marine life. The materials
used in the original boats also had the same source, that is, their most immediate environment.

The word "canoe" originated from the Carib word "kenu" which meant dugout. Canoes were originally
made from large tree trunks. The trunks were dried for months, and then the middle part was burned.
After which, the burned part was scraped away with shells. The whole process took "one moon or 28
days. The more well-known version of the canoe was introduced by the North American Indians where
the frame was built from wooden ribs. The frame was covered with the lightweight bark of birch trees
and sometimes elm or cedar trees, whichever was more available to them. The birch tree was the better
choice though because it was lightweight and smooth importantly, it was resilient and contained
waterproofing qualities.
The oldest known canoe, Pesse Canoe believe to be constructed between 8200 and 7600 B.C. was found
in the Netherlands. Kayaks or "qajak meaning "man's boat" or "hunter's boat" originated from the Inuit
and Aleut tribes of Arctic North America. Interestingly, the early kayaks were very individualized as each
kayak was crafted by the user, basing the measurements to the frame of his body and not on any
standard. Building the kayak was also a joint effort of the man and his wife. The man builds the frame
from wood or from whalebone skeleton and it was the wife's job to stitch the seal skin used to cover the
frame. Whale tats were used to waterproof the boat. To improve buoyancy, the natives placed air filled
bladders of the seal in the vessels. The oldest existing kayaks are exhibited in North America
Department of the State Museum of Ethnology in Munich.

What are the basic parts of the kayak and canoe?

Canoes and kayaks have features that are common and unique for each one. The decking, the hull
shape, and the bottom are just few of the differences. Let us take a look at the parts of each boat:

SCUBA DIVING
When we say underwater world, reactions can be one or the other. What does this mean? One can react
with much excitement or with great hesitation due to fear of the unknown. which one are you? Whether
one is excited or not, most will still feel mystified with the life and other things found underwater. Relics
of the famous Titanic ship, species of marine life; and the beauty of corals, caves, and even sunken cities
were and are being discovered underwater. Underwater diving is done either through "breath-holding"
diving (free diving) or through scuba diving (with breathing apparatus).

The development of scuba diving became possible because of people's interest and curiosity in deep
water, which motivated inventors to create safer means of going to greater depths.

Scuba diving will require certain certification or c-card for one to be allowed to dive or even to rent the
scuba equipment. In order to do so, one must take a course with a recognized diving organization, after
which the c-card may be issued. The discussion on this lesson therefore will be about providing basic
information on scuba diving, few basic scuba diving skills, and safety measures. This will give you an
advance knowledge in case you decide to get into a scuba diving course.

What is scuba diving?

Scuba is an acronym for Self-Contained Underwater Breathing Apparatus or SCUBA. 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 breathe normally underwater. With these equipment, a diver can explore the
waters fora longer period of time and at greater depths.

Modern-day divers are fortunate to have better means of going deeper and staying longer underwater. The
beginnings of diving can be traced from using the hollow reeds as a way of staying longer underwater.
From the simple reed, more effective ways of breathing underwater were invented. evolution of sCuba

Scuda diving can be for varied purposes. It can be for recreation where one underta kes it for sheer
enjoyment of experiencing marine life while observing fish and other marine animals, taking photos and
videos. Scuba diving may also be used for technical purposes such as cave diving and advanced wreck
diving. It may also be done for commercial purposes. This is done to earn a living such as those who
build underwater structures, carry out underwater maintenance, conduct surveys, or participate in salvage
operations. Another purpose of scuba diving is those done by the military or highly qualiñed divers who
do underwater surveillance; mine clearing; or search, rescue, or retrieve passengers of capsized passenger
ships and other sunken vehicles.

Who can scuba dive?

Almost anyone can scuba dive. However, health and age are among the basic considerations.

Age

A child as young as eight years old can start learning in shallow waters. A ten-year-old child can be
qualified to train and be certified as a Junior Open Water Diver, while a fifteen-year-old or older can
apply for an Open Water Diver's certificate (About Sports, 2016).

Health

It is important for a diver to be physically fit to be able to cope with strenuous physical task which may
happen at an unexpected time such as maneuvering through strong Current t reach a dive site. They may
also need to do a lona surface swim at the end of a dive. All students entering a diving class will be asked
to answer a medical questionnaire which examines their medical history. Once does not need to have an
examination from the doctor, however, the instructor might need a doctors clearance for certain medical
conditions found in his/her medical history, such as heart and Tung diseases, fainting spells, vomiting,
asthma, diabetes, etc.

Temporary restrictions are also given to those with colds, flu, injured, or are pregnant. The Swelling or
blockage in the eustachian tubes or sinuses for those with colds or flu may prevent adequate equalization
of air spaces 'with water pressure making it risky for the diver.

Disabilities

Disabilities do not hinder anyone from scuba diving. Many of the instructors can provide training which
is designed for physically challenged divers. Further, there are diving groups who aim to promote diving
among physically challenged individuals.

Swimming Skill

For enrolling in a one-day experience course, the basic requirement is being comfortable in the water
even to the deep end of the swimming pool. However, if one is earnings scuba certification from diving
trainers such as PADI, he/she has to pass the watermanship assessment for scuba diving which will
require some basic skills in swimming. Some may require to tread on water for 10 minutes, swim 200
meters, and snorkel for 300 meters without stopping. In this case, one does not need to be at a competitive
level of swimming but at least can manage with the basic skills in swimming.

What are the basic scuba diving equipment?

The diving equipment is what makes scuba diving different. It is what the divers use and carry that allows
them to be underwater for a longer time.

1. Dive Mask creates the air pocket to have a clearer vievw of the
underwater life.

2. Snorkel is a breathing tube allowing you to inhale and exhale through

your mouth when swimming face down on water surface.

3. Regulator lets you breathe under-water. It connects to your tank and

delivers air to your mouth when you inhale.

4. BCD or Buoyancy Control Device helps control the position in the

water column. If air is added in an internal bladder, then one rises toward
the surface. By removing air from it, one sinks.

5. Requlator delivers the steady supply of air from the cylinder with the
right pressure.

6. Octopus is the backup regulator. It usually has a longer hose and a bright
yellow body so It 1s easy to find and can be used by otners in an
emergency.
7. Weight Belt is used to counteract buoyancy.
8. SPG or Submersible Pressure Gauge shows how much of the air is
left.
9. Scuba Tank contains the pressurized air which allows one to breathe
and to stay longer underwater.
10. Fins provide the propulsion that makes it possible to swim with lesser
effort.
11. Scuba or Wet Suit provides protection from the coldness of the water
and from other elements.

Other Accessories

1. Dive Computer monitors the diver's depth, time of being underwater, and the remaining
time for one to be safely down in the water.
2. Dive Lights provides the needed light as it can be dark underwater.

3. Dive Knife is used for cutting ropes, lines, and monofilament.

4. Dive Case is used for protecting the gears while travelling.
Activity: Let’s try these!
Diving Spots in the Philippines
We have the top diving spots in the world. Research at least five diving spot in the Philippines. You can even
ask friends who have experienced diving. Get the following information :
a) Location
b) Diving centers present in the area
c) Marine species that can be seen in a particular diving spot
After going several diving spots, given a chance, which among the five paces that you researched would you
want to go to?Why?

Evaluation: Let’s check your understanding!

Write the correct answer on your notebook/pad.

___________1. a certain unique attraction to people of all ages.

___________2. One of the best but simple way to see, discover, and appreciate the intriguing underwater
life

___________3. serves as the viewing device in appreciating the world beneath the water.
___________4. a piece of equipment that makes it possible to breathe at at the surface while the face is
stubmerged in water.

___________5. prevents splashed water and spray from easily entering the tube.

___________6. gives a fast accelerating speed from the long, slow, and powerful strokes of the legs.

__________7. The oldest known canoe,

__________8. Left side of the canoe

__________9. Rear of the canoe

__________10. Front of the kayak

1. Water or aqua
2. Snorkling
3. Mask
4. Snorkel
5. splash guard
6. paddle fin
7. , Pesse Canoe
8. Port
9. Stern
10. bow