Saint Mary’s University

SCHOOL OF HEALTH and NATURAL SCIENCES

Nursing Department
Bayombong, Nueva Vizcaya,3700

Liane Marie C. Bartolome

BSN-2C
FIT AQ (5241)
AQUATIC ACTIVITIES
1. SURFING
Surfing is the activity of riding breaking waves toward the shore, usually by means of
using a surfboard. Other options for surfing include using only one's body (bodysurfing) or a
board with a sail attached (windsurfing).

HISTORY
The origins of surfing can be found in premodern Polynesia and Hawaii, where both men
and women from all social classes, including royalty, participated in the activity. Early European
explorers and visitors appreciated the surfing prowess of the Hawaiians, but missionaries sent
to the islands in the 19th century disapproved of the "continuous intermingling, without any
restraint, of persons of both sexes" and outlawed it. By the end of the 19th century, surfing was
only occasionally done in Hawaii.
However, surfing experienced a revival in the early 20th century, coinciding with the
growth of Hawaii as a tourist destination, and the activity swiftly expanded to California and
Australia. The Hawaiian surfers George Freeth and Duke Kahanamoku, as well as the American
author Jack London, were instrumental in its dispersion. The American industrialist Henry
Huntington recruited Freeth, whom he touted as the "guy who can walk on water," in 1907 to
help advertise his new railway connection to Redondo Beach. After visiting Waikiki, London
published multiple stories of surfing in well-known American periodicals. Thus, surfing became
popular in California. Following his victory in the 100-meter freestyle at the 1912 Olympic
Games, Kahanamoku was invited to Australia by swimming officials from New South Wales to
show off his swimming and surfing techniques. Kahanamoku wowed Sydney crowds in 1914
and 1915 with his wave-riding prowess, helping to popularize the sport there as well.
Surfing's early board designs hampered its development. Kahanamoku's generation
often used solid wood surfboards that were 8 to 10 feet (2 to 3 meters) long, 24 inches (61 cm)
wide, and 3 inches (8 cm) thick, and weighed 100 pounds (45 kg). The boards were incredibly
difficult to control due to their crude designs and lack of fins. Most surfers made no attempt to
steer, merely pointing their craft toward the shore.

Equipment and Techniques

To create a "hollow" board, American surfer Tom Blake put plywood over crossbeams in
the 1930s. To help surfers better navigate their craft, he also created a fin under the tail. Blake
wanted a quicker board to compete in the then-popular paddling events, not a more agile board
for riding waves. Blake's lighter board, which weighed between 60 and 70 pounds (27 and 32
kg), however, proved to be considerably simpler to ride in surf. In the 1940s, advancements in
material technology—including balsa wood, fiberglass, and polyurethane—led to boards that
were even more maneuverable than before. These lightweight boards, known as "malibus" after
the California beach where they were first used, allowed surfers to "trim" (adjust their weight
and position on the board so that it moves at the same speed as the breaking wave), "stall"
(slow the board down so that the breaking wave "c catches up"), and change direction on the
walls of breaking waves. Modern surfers use the wave as their platform for spectacular moves
like "tailslides" (removing the fins from the wave and letting the board slide down the face of
the wave), "floaters" (floating" the board along the top of a breaking wave), "reverses" (quick
changes of direction), and "airs" (flying above the face of the wave).

Benefits of Surfing
Surfing helps improve cardiovascular fitness and shoulder and back strength from
paddling. It is also a great way to spend time outdoors and enjoy the natural environment, and
a good outlet for stress and tension.
 Saint Mary’s University
SCHOOL OF HEALTH and NATURAL SCIENCES
Nursing Department
Bayombong, Nueva Vizcaya,3700

Paddling your board

Arm paddling – your arms are mostly involved in this. To paddle with your arms in a freestyle
swimming motion, you must position your body toward the nose of the board, keep your feet
together, and maintain balance (alternating your arms).
Kick paddling – Your legs are mostly involved in this. To give your legs time to kick, you must
slide your torso to the rear of the board.
Combination arm and kick paddling – this involves using both methods, which will help you to
move more quickly.

Stand up paddling
Longboarding and paddling are combined in a very dynamic fashion by stand-up paddling
(SUP). A long paddle is used by stand-up paddlers to move across the water when they are
perched on a board. The riding styles for SUP boards differ from those for regular surfboards
and long boards because of their greater proportions. Your surfing experience is enhanced by
using the paddle. The physical benefits of long-term participation in SUP are not yet known, as
it is a relatively new and developing form of surfing. The health advantages and safety
measures are like those of surfing and longboarding, but SUP riders must be aware that their
equipment is heavier and more dangerous to other surfers.

Surfing etiquette
 Don't try to paddle around someone who is already on a wave.
 The right of way belongs to the individual who is closest to the breaking wave.
 Observe the right-of-way of other cyclists.
 Don't take other surfers' waves; instead, share the surf.
 On a beach that is patrolled, keep in mind that surfboard riders cannot surf in between
the flags.
 If you're not feeling well, try not to vent your frustration on others. Regard other
people, their equipment, and their possessions. This holds true for both the shore and
the parking lot in addition to the ocean.
 If you make a mistake and cause an accident, always apologize and check to see
whether everyone is alright.

Learning to read the ocean

 ocean colors that are darker indicate deep water
 murky brownish water that is brought on by the stirring of sand from the ocean's
bottom
 less waves and a smoother surface alongside white water
 On both sides of a rip, waves are breaking farther out to sea, sending floating debris
into the water.

Avoiding injury
 Take a friend and check the beach to make sure you are not alone.
 Follow any rules that may be in place at the beach.
 Stick to beach breaks on a sandy beach if you're a novice.
 Make sure your board's top is waxed or has some other type of traction, and make sure
your leg rope is in good shape.
 If you're a newbie, keep your leg linked to your surfboard.
 Even on foggy days, remember to use sunscreen.
 Everyone has a varied tolerance for cold water, so wear whatever is most comfortable
for you. Wear a wetsuit, steamer, booties, pair of gloves, or headgear if you'd like to
stay warm.
 Before you enter, scan the area to determine where to paddle out.
 Saint Mary’s University
SCHOOL OF HEALTH and NATURAL SCIENCES
Nursing Department
Bayombong, Nueva Vizcaya,3700

2. KAYAKING
Kayaking is a fun activity that involves moving across water in a small boat with the use
of a double-bladed paddle. It enables the driver of the boat to navigate across waterways by
sitting face forward and moving the boat forward with alternating side-to-side strokes with the
paddle. The upper torso is free and exposed as the paddler sits in the cockpit with the legs
extended beneath a covered deck.

HISTORY
The first individuals to create and use kayaks were members of the Inuit and Aleut
tribes in Arctic North America. Traditionally, there are only two basic forms of kayaks: one is
constructed from light driftwood, and the other is constructed by stretching animal skins over
whalebone frames. Whale fat was utilized by the tribe members to seal the vessels. They would
stuff seal bladders with air and tuck them into the fore and aft parts to increase buoyancy.
They used umiaqs, larger kayaks that could accommodate entire families and their
belongings, in addition to the single-person models that resemble modern kayaks. Some umiaqs
might reach 60 feet long (18.3 meters). In the smaller kayaks, hunting was the main purpose.
Because they are so stealthy, kayaks are perfect for hunting; the word "kayak" literally refers to
a "hunter's boat." Inuits have the ability to ambush unaware creatures in the water or along the
coast.
When the soft-sided frame kayak first arrived in Europe in the early to mid-1800s,
German and French men quickly took up the sport. Kayaks continued to be useful in icy waters;
missions to the North and South Poles each included carrying one. Soon after, kayakers started
acting a little bolder. Adolf Anderle, a male, was the first to kayak through the Salzachofen
Gorge in 1931. Perhaps this was the beginning of contemporary white-water kayaking. Shortly
after, the International Scale of River Difficulty—the same system used today—was created to
categorize how deadly a river's rapids were.
Kayak races were part of the 1936 Olympics in Berlin. At this point, the United States
and women started to join in; two years after the Olympics, Genevieve De Colmont paddled the
Green and Colorado rivers' rapids. Kayaks made of "stiff" fiberglass first appeared in the 1950s
and were the norm until polyethylene plastic replaced them in the 1980s. Up until the 1970s,
kayaking was a minor participant as a fringe activity in the United States. Then, it started to
become more popular. Today, there are more than ten separate white-water kayaking
competitions at the Olympics.

TYPES OF KAYAKING
There are kayak variations that enable sport-specific subtle differences. Kayaks typically have a
closed deck. This shields the legs from the weather and water, and the thin design makes it
possible for the rider to glide through all types of water effectively. Sit-on-top kayaks are
becoming more and more popular since they allow the paddler to sit in the deck above the
water while leaving their legs exposed.
 Recreational kayaking is a simple method for anyone to locate waterways. It provides a
peaceful way to travel through an inlet and enables the paddler to pause and take in a
waterscape while traveling through an area. Whale watching, environmental exploration,
and navigational exploration are a few examples of activities.
 Sports kayaking increases the experience's intensity and, for a low-impact workout, can
include white water courses or races. For anyone looking to increase their heart rate or
participate in a competition, this is a fantastic approach to advance the sport. When
enjoying sport kayaking, it is important to examine the kayak's length and structure.
 Sea kayaking is the most immersive form. It involves seaworthy boats that can travel for
extended periods of time, perhaps even weeks at a time. They are equipped to handle more
significant obstacles in open water and have storage capacity for more cargo and
equipment. This can call for extensive terrain and logistical expertise as well as a certain
level of experience.

EQUIPMENT NEEDED
 Saint Mary’s University
SCHOOL OF HEALTH and NATURAL SCIENCES
Nursing Department
Bayombong, Nueva Vizcaya,3700

 Kayak: This is the narrow boat that you sit in. Without it, you’re just swimming with a stick.
 Double-bladed paddle: Using your wind-resistant oar, which is an essential kayaking
equipment, propels you across the water with ease.
 Helmet: It goes without saying that protecting the head is important and being out on open
water is the ideal opportunity to show off your headgear.
 Life jacket: Every sort of water sport carries the risk of drowning; therefore, it makes sense
to wear a life jacket to stay afloat.
 Water-resistant shirt and pants: your parade may get rained out by minor waves and paddle
splash. While on your kayaking journey, wearing the appropriate clothing keeps you dry and
comfortable.
 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: If you are facing conditions that make staying dry a pipe dream,
having quality shoes is a must. Even when entering and exiting the kayak, you want a
reliable pair of kicks that ensure stability and comfort.
 Waterproof bag: This will keep any valuable items dry while you cruise through the water.

RULES
 Using the rotation of the body to activate the upper core muscles, which support the
arm with each stroke.

 Developing your power position will improve your paddling and help you avoid shoulder
issues.
 Being prepared both physically and mentally in case of a capsize.

REFERENCES:

1. Department of Health & Human Services. (2008, September 22). Surfing - health
benefits. Better Health Channel. Retrieved October 29, 2022, from
https://www.betterhealth.vic.gov.au/health/healthyliving/surfing-health-benefits
2. Encyclopædia Britannica, inc. (n.d.). Professional surfing. Encyclopædia Britannica.
Retrieved from https://www.britannica.com/sports/surfing/Professional-surfing
3. Jones, L. (2020, July 31). Kayak 101 - basic rules and etiquette. Kayak. Retrieved
October 29, 2022, from https://kayak-101.com/kayak-101-basic-rules-and-etiquette/
4. What is kayaking? equipment, best season, top spots. Explore. (n.d.). Retrieved October
29, 2022, from https://www.explore-share.com/blog/what-is-kayaking-equipment-best-
season-top-spots/