RECREATIONAL ACTIVITIES

HEALTH – RELATED FITNESS- involves exercise activities that you do in order to try to improve your
physical health and stay healthy, particularly in the categories of cardiorespiratory endurance, muscular
strength, flexibility, muscular endurance and body composition and waist circumference.

CATEGORIES

1. Cardiorespiratory Endurance- the ability of the heart, lungs, and blood vessels to supply oxygen
to the cells to meet the demands of pro-longed physical activity and is also referred to as
aerobic exercise.
2. Body Mass Index- a person's weight in kilograms divided by the square of height in meters. A
high BMI can be an indicator of high body fatness
3. Waist Circumference- a measurement taken around the abdomen at the level of the umbilicus
(belly button). Health experts use waist circumference to screen patients for possible weight-
related health problems
4. Muscular Strength- the maximal force that can be generated by a specific muscle or group of
muscles.
5. Muscular Endurance- the ability of a muscle or muscle group to sustain repeated contractions
(perform work) over time to fatigue
6. Flexibility- the ability of a joint to move through its normal, full range of motion—is important
for general fitness and wellness.

Dehydration

• The process of losing or removing water or moisture. A condition caused by the excessive loss of
water from the body, which causes a rise in blood sodium levels. Since dehydration is most often
caused by excessive sweating, vomiting, or diarrhea, water loss is usually accompanied by a
deficiency of electrolytes.
• Fatigue is the first symptom.
Dehydrated person is prone to cramps, heat stress and heat stroke

OVEREXERTION

This refers to the pressure one put in himself or herself, too much pressure that leads to a simple
discomfort that might extend to worse, injury.

Hypothermia
This happens when the body loses temperature, particularly heat faster than the body is able to heat up.

Hyperthermia
also called heat illness, a product of losing too much water and heating up because of exercise.
Moderate to Vigorous Physical Activity (MVPA)- This activity refers or includes activities which
spans from moderate physical activities.
Brisk walking or bicycling and jogging, aerobic dance or bicycling uphill are moderate and
vigorous activities respectively.

OUTDOOR RECREATION

organized activities done during one’s free time for his/her own personal reasons, where an interaction
between man and an element of nature is present.

Reasons why engage outdoor recreation activity

• Personal satisfaction and enjoyment.

• To be in touch with nature, which they rarely have the chance to do, especially for those who
reside in highly urbanized areas.

• Many do it for personal pursuit such as photography.

• Whatever reason there may be, people engage in outdoor recreation for their own sake and
pleasure, voluntarily, and of their own choice.

BENEFITS OF OUTDOOR RECREATION

1. Physical Benefits

 It allows people to move, whether by walking, running, swimming, biking, paddling, etc.

 Movements expend energy, promote cardiovascular and muscular fitness, and improve the
function of the immune system.

2. Psycho-Emotional Benefits

 Engaging in outdoor recreational activities helps people to rest, relax, de-stress or unwind, and
feel revitalized.

 Being outdoors also improves self-esteem, confidence, and creativity.

 Outdoor recreational activities contribute to a person’s personal and spiritual growth.

3. Social Benefits

 Outdoor activities are ways for families to become closer through family-bonding activities.

 Spending time outdoors also allows a person to meet and interact with others who share the
same passion for outdoor recreation.
 4. Economic Benefits

 People who have a relaxed body and mind tend to be more productive at work, translating into
efficiency at the workplace.

 Ecotourism creates jobs and other economic activities which can, one way or another,
contribute to economic growth.

5. Spiritual Benefits

 Being one with nature brings certain calmness within a person.

 Being one with nature strengthens an individual as it heals, rejuvenates, and soothes the body
and soul.

Do You Need to Be Athletic to Be Able to Participate in Outdoor Activities?

 No need to be physically fit. Outdoor recreation involves a lot of physical activity, but it does not
require you to have athletic level of skills to be able to participate.

 However, you need to be physically fit to be able to carry out the activity.

Questions That Can Help Assess Your Physical Fitness

 Have you been spending too much time with your gadgets?

 Has your body been getting enough rest and sleep?

 What about your nutrition and eating habits, have you been dependent on fast food, chips, and
sodas?

 Are you eating on time?

 Have you been heavily stressed with school/work?

The “Leave No Trace Seven Principles” Principles

Principle 1: Plan Ahead and Prepare

 Before going to a place, check if your planned activity is permitted. Make sure to know the rules,
guidelines, and safety procedures they have set.

 Make sure you have the needed equipment for your activity and the skills needed to undertake
the activity.

 Plan how to cope in case emergency arises.

 Check the weather forecast and be prepared for changing weather conditions.
  To minimize environmental impact and for safety reasons, keep group numbers small.

 Repack food to minimize waste.

 When trekking, maps and compass must be used to avoid markings or leaving of marks on rocks
and the like.

Principle 2: Travel and Camp on Durable Surfaces

 Walk, run, bike, or camp on durable surfaces like established tracks, rocks, gravel, and dry
grasses.

 Avoid walking on soft surfaces like soft plants. You might be trampling on a young tree or
pasture and this will cause vegetation damage.

 Use existing trails or campsites; no need to build a new campsite that will alter the environment.

 To avoid erosion, walk in single file in the middle of the trail.

 Avoid places where impacts are just beginning to show.

 When camping, keep the campsite small and discreet.

 Camp at least 200 feet from lakes and rivers to protect the waters.

Principle 3: Dispose of Waste Properly

 “Pack it in, pack it out” means everything you brought should be brought back with you
including left-over food or fruit peel. Nothing should be left.

 When camping, cat holes are dug (6–8 inches deep) for human waste and covered just the same
with soil and weeds or leaves on top.

Principle 4: Leave What You Find

 Examine archeological structures, old walls, and other heritage artifacts but do not touch nor
leave marks on them.

 Leave nature as you found them. Do not take any plant, rock, or marine animal with you.

 Avoid introducing non-native plants and animals.

 Do not build structures or furniture or dig trenches.

Principle 5: Minimize Campfire Impacts

 Use lightweight stove for cooking; campfires can cause lasting impacts.

 If fires are permitted, use fire rings or mound fires that are already set-up.

 Keep fires small and use only sticks from the ground than can be broken by hand.

 Never burn plastics or other substances that emit toxic fumes.

 Burn all wood to ash and make sure fires are completely out. Scatter the cool ash.
Principle 6: Respect Wildlife

 Observe wild animals from a distance and they should be avoided during sensitive times such as
mating, nesting, or raising the young.

 Do not feed wild animals or birds as it is not their natural food. The food might damage their
health or alter their natural behaviors and even expose them to predators.

 Protect wildlife and protect your food as well by storing and securing the trash well.

 In case you decide to bring your pets along, make sure it is allowed and you can control them.
Otherwise, do not bring them with you.

Principle 7: Be Considerate of Other Visitors

 Respect people who live and work in the countryside.

 Respect other visitors and let them have a momentous experience as well.

 Allow the sound of nature to prevail, not your noise or your radio.

 Be courteous; yield to others on a trail.

 Camp away from trails and other visitors.

POPULAR OUTDOOR ACTIVITIES

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