MODULE 2: Aquatic Activities

FYI!
Did You Know?

In 2010, a wooden dugout boat was discovered submerged and was retrieved in
Lagasit River in Rosales, Pangasinan. It is believed to be a century-old boat used by early
Filipinos. It weighs more than five tons, measures eight meters long, two meters wide at
is front and its back, and a height of up to 1.5 meters. The artifact is displayed in the
municipal hall of Barangay Casnicolasan, Rosales, Pangasinan.

ACQUATIC RECRATIONAL ACTIVITIES AND ITS BENEFITS

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 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 keep 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.

AQUATIC RECREATIONAL ACTIVITIES

Aquatics is a broad term used for activities done in or on the water. Among these are
many lifelong and competitive activities, such as fitness swimming (laps), racing water
polo, synchronized swimming, diving (springboard and platform), water
aerobics, snorkeling, scuba diving, canoeing, kayaking, sailing, crew/rowing, white water
rafting, lifeguard/Guard Start, and Water Safety Instructor. Philippine Red Cross (ARC)
and the National Association for Sport and Physical Education (NASPE) provide
instruments to assist physical educators with assessment of student skills.

AQUATIC ACTIVITY HEALTH BENEFITS

 All exercise has a range of health benefits, from helping to prevent or control many
health conditions to controlling weight and improving mood and energy level. Water-
based exercise programs are a fun way to bring variety into your exercise routine while
taking full advantage of the benefits this new physical activity can bring. Here are several
reasons you should take your workout to the pool.

1. It Builds Strength

Take a moment to think about water. While it might be abundantly obvious that water
is thicker than air, many people don't stop to think about what that means when it comes
to fitness. Essentially, every direction you move - every stroke, kick, twist, and turn -
requires you to move against the water's resistance.

To swim or to jog a mile in the water takes much longer than walking or jogging a mile
on land. This is because swimming a mile is much more difficult due to the constant
resistance the water provides. As you work against the resistance, your muscles develop
and grow stronger, especially when you're pushing yourself to improve.

2. It's Easy on the Joints

Swimming and other aquatic exercises are incredibly easy on the joints. These low-to
no impact, non-weight-bearing activities make it possible for those who are overweight,
pregnant, injured, or experiencing chronic joint pain to comfortably move in the pool. It's
these same factors that make aquatic exercise accessible to populations who might not
be able to ride a bike, go for a jog, or lift weights. And, because swimming involves very
little joint strain, it also carries a low risk of injury. While you might roll an ankle on a walk
or pull a muscle during Cross Fit, you're unlikely to experience sports-related injuries
when going for a swim, especially if you're engaging in swimming for fitness, rather than
pursuing it as a competitive sport,

3. It's Good for Flexibility

Flexibility is one of the five components of fitness, and it's one that's often ignored.
The thing about flexibility is that it becomes especially important as you age. This is
because poor flexibility can limit range of motion and mobility, reducing balance and
coordination, which Can ultimately contribute to falls. Water exercise is an easy and
effective way to enhance flexibility because of the unique environment that water
provides.
 Just keep in mind that warmer water is better for enhancing flexibility because it helps
to keep muscles pliable. Look for classes, such water yoga or the Arthritis Foundation
Aquatic Program that take place in warm-water pools to maximize your experience.

4. It Torches Calories

It's a myth that water exercise can't lead to weight loss - water exercise is actually a
calorie-torching activity. According to the MyFitnessPal calorie burn calculator, a 150-
pound individual can expect to burn between 200 to 350 calories in 30 minutes of
swimming depending on intensity. Likewise, a 150-pound water jogger can burn 272
calories in 30 minutes - the exact same amount he or she could expect to burn while
jogging a 12-minute mile pace on land.

The real beauty of aquatic exercise is that even though it burns calories at a rate similar
to that of other aerobic activities, it often feels easier. This is due in part to the naturally
cooling effect of water - you simply don't feel as hot and sweaty as you do on land - and
the fact that water exercise tends to be enjoyable. It's easy to overlook how hard you're
working when you're having a good time.

5. It's Heart-Healthy

Swimming laps, water jogging, and water exercise are all aerobic activities. That
means they get your heart pumping and your vascular system working in order to pump
oxygenated blood to your working muscles. And anytime you perform sustained exercise
lasting longer than 10 minutes, you're engaging your cardiovascular system in a manner
that can improve heart health.

Everyone is fascinated by water in some way or the other. Some like calm and tranquil
blue water, whereas others enjoy turbulent and roiling currents. This makes it an ideal
sporting medium and today there are a wide range of water sports to choose from.

Water sports are adventurous, fun-filled, action packed, and exciting. Both, physical
exertion and mental stimulation can be attained in water sports. They offer a visual treat,
motivation, and an elated feeling. Water sports can be played in, on, or under water.
Given below are some water sports that you can try your hand at.

SNORKELING
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,

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.
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 is also a good cardiovascular workout as it
increases heart rate and strengthens the heart muscle.

HISTORY OF SNORKELING

The following timeline outlines the events that lead to modern-day snorkeling

Skin divers of the island Crete in the Mediterranean used

Hollow Reed 3000 B.C hollow reeds to breather while submerged in water as
they collected sponges.
Animal Skins An ancient bas-relief dating 900 B.C. depicted divers in
were filled with 9000 B.C Assyria using animal skin filled with air to lengthen their
water stay underwater,
Alexander the Great encouraged the development of the
first diving bell, which was a cauldron designed to trap a
pocket of air when it was lowered into the water. This
instrument allowed divers to take breaths without
Diving Bell 300 B. C needing to go all the way up to the surface to gulp air, but
it also limited their mobility. On one of the writings of
Aristotle, he mentioned divers using a tube connected to
the surface to the snorkel remarking that it worked like
"the trunk of the elephant".
 The shell of the tortoise was used to develop a gadget to
Eye goggle protect the eye as well as to see more clearly in water.
from shells of 1300s The shell was sliced very thinly until it became
tortoise translucent then polished for vision clarity. It was then
used by the Persian divers.
Leonardo de Vinci proposed and created the first
Hollowed tube
contemporary snorkel, a hollow tube designed attached
and sketch of
to the leather head helmet of the diver, allowing to
webbed 1400s
breathe even when face was sub merged underwater.
swimming
He also had a sketch of webbed swimming gloves, an
gloves
idea that led to the modern-day fins.
Benjamin Franklin came up with an idea of using wooden
Wooden
1717 paddles attached to the hands and feet to help swimmers
paddles
swim faster.
Modern fins were invented by Frenchman Louis de
Modern Fins 1912
Corlieu. Patent for this was obtained in 1933.

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 the mask, 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 remember in choosing a mask.
These are fit and comfort.

B. Snorkel
 The snorkel is a piece of equipment that makes it possible to breathe at the surface
while the face is submerged 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 are 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 through it. This is the principle behind
what the fins do. It 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.
 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 fins, 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.

D. Snorkel Vests

Snorkel vests are small 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.

How is snorkeling done?

1. Test and Practice

It is best for beginners to try the gears on shallow water. This way, one can get used
to wearing the mask and breathing through the tube. While on shallow water, bend slightly
at the waist and squat until the face is submerged in the water. Relax and breathe through
the snorkel while enjoying the aquatic life.

Adjust the strap when the mask is leaking water. It may be loose or too tight.
Sometimes, a mask that is too tight can cause leak as well.

2. Floating Position

When one feels quite comfortable using the mask and breathing through a snorkel, it
is time to start floating. Extend legs and get into the floating position with the face down.
Relax and practice breathing evenly through the snorkel. When one inhales, the body
goes slightly higher in the water and goes a little lower when exhaling. This happens
because the body becomes buoyant when air enters the lungs.

3. Kicking to Move

The next step is learning to be comfortable with the snorkeling fins. Practice in the
deeper part of the water. Float, then do the basic flutter stroke, the most common
underwater kick. This kick helps to be efficient and fast in moving in the water. Fins should
always be submerged otherwise more energy is spent, which causes a decrease in
kicking efficiency and makes one get tired easily, Hands should also be kept on the side
while swimming to reduce drag.

Another common kick used in snorkeling is the dolphin kick. In this kick, both fins
should be kept together while bending the knees and arching the back. Then, straighten
the legs and back at the same time. This will make a forward thrust.

4. Diving Deeper
 If one wants to go a little deeper to have a better view of the marine life, one can either
use the "feet-first" dive or the "head-first" dive.

a. "Feet-First" Dive

As described by the name, the feet go down first during this dive. Tread vertically in
the water then kick upward. As the body sinks down, raise arms above the head. Pull the
knees to the chest then lower the head. This will rotate the body to a horizontal position
and swim underwater.

b. “Head-First” Dive

While at a horizontal position, kick forward, bend at the hips, and pull knees and arms
toward the chest. Thrust legs straight up and maintain a streamlined position to glide into
the water, Kick with feet to move deeper down, and then arch back for a horizontal
position

What are the important things to remember while snorkeling?

To have an enjoyable adventure in snorkeling, follow and remember the following

safety tips:

Stay close to the shore if you are a beginner. Some beginners misjudge their
capacities and endurance and before knowing it, they are exhausted.

Never do it alone. Always have a buddy so that whatever happens, someone is there
to help you. is advised to have a minimum party of three. A buddy pair to lookout for each
other in the water and a shore lookout. Know where to call for help in case of emergency.

One up, one down. While diving with your buddy, one should stay on the surface while
one is underwater. In case the diver has problems, one can help or seek help.

Rain check! Always check the weather forecast and the state of the sea. Wind can
cause waves to increase, which makes snorkeling challenging to do.

Know your surroundings. Know the area where you will be snorkeling. Know the tides.
Be careful around rocky shore or some marine life that may be known to be aggressive.
Know the conservation rules and regulations.
 Energy retention. Do not overestimate your limits. To avoid being worn-out, flotation
device or a simple snorkeling vest will help conserve energy.

Leave them alone! Do not touch marine life. Maintain safe distance as well. Touching
them might damage their habitats and hurt marine life. In the same way, you might also
suddenly be stung, bitten, or hurt by some marine life if you touch them. Try not to make
sudden moves that will startle them.

KAYAKING and CANOEING

CANOEING AND KAYAKING

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 kayak 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 a 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 and
most importantly, it was resilient and contained waterproofing qualities. The oldest known
canoe, Pesse Canoe, believed to be constructed between 8200 and 7600 B.C. was found
in the Netherlands.

Kayaks or "gajak" 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 fats 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 Ethnology in Munich.

What activities can be done when one uses the kayaks or canoes?

There are varied activities where one can use the canoe or kayak. It ranges from the more
relax paced activities like bird-watching or fishing to the extremely challenging activities
on the white-water rivers. Usually, the boats are designed to fit the demands of the
intended environment and activity. The activity may be done in solo, dual, or as a group.
Depending on what one would want to experience, here are some of the paddling
activities that one may choose from:

• Sea kayaking is done in open waters such as the ocean or the lake. Kayaks may
be a sit-on top or decked design.
• Whitewater kayaking or canoeing is paddling down the whitewater rivers. A flat-
bottomed boat will help the boat spin on the water and take on the rapids for
practicing various maneuvers. The rounded bottom will involve paddling downriver
from one point to a different point and usually a distance of several miles.
• Flatwater recreation is a relaxing canoeing or kayaking where you can take a
gentle paddle down a calm river, ocean, or lake to do some sightseeing.
• Sailing is where the canoe or kayak is fitted with a sail.
• Surf kayaking is where the kayak is typically fitted with a fin, rather like a surfboard.
Marathon racing is a lengthy race down a river using the kayak or canoe.

Aside from the boats and the paddles, what other equipment will one need?

The exact equipment differs slightly depending on one's paddling activity. But the basic
equipment aside from the boat and paddle are the following:

• A personal flotation device (PFD), such as a life vest or jacket, will help one to
be afloat in case the boat capsizes.
• A helmet that protects the head especially when paddling in rocky area. The
appropriate clothing depending on the air and water temperature. Wetsuits or nylon
coated jackets and pants are recommended for cold water.
• Footwear should be a lightweight canvas shoes or sturdy river sandals.
• A water bottle for rehydrating oneself. It should have a short string or rope so it can
be clipped or tied to the boat securely and will also remain with the boat even when
the boat capsizes (not becoming a liter in the river),
• Extra clothes and energy food placed in dry or waterproof bag.
• Protective gears from the sun such as sunscreen or hats.
• Whistle for emergency
• First aid kit and duct tape for emergency situations.
• Spray skirt (for kayaking)
• Sea kayaking requires more equipment are as follows:
 • specific extra equipment as it is done in the open
• Waterproof torch that floats
• Bilge pump and bailing device
• Distress signal devices such as orange smoke sticks and red flares
• Compass
• Spare paddle

What are the health-related benefits of paddling?

Canoeing and kayaking are activities that can range from low to high intensity levels of
activity Paddling will work out the muscles and the heart and thus will improve one's
aerobic fitness, strength, and flexibility. Specific health benefits include:

• Improved cardiovascular fitness

• Stronger muscles and muscular endurance particularly in the back, arms,
shoulders, and chest as these are the main muscles involved in paddling
• Development of the 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

What are the important things that we should always remember to be safe in
kayaking or canoeing?

Know first your skills in swimming and canoeing or kayaking.

Avoid paddling alone, paddling far from coastline, or paddling in routes of ships.

Yield to safety and know where to go in case of emergency.

Always wear personal floatation device and other safety equipment

Keep hydrated as you will be under the sun.

Check weather conditions.

Always plan ahead. This includes studying the river maps ahead of time. Never forget to
put your things in waterproof bags.

Orientations given by facilitators or leaders are important. They tell you the rules and
regulations and safety procedures. Listen and follow them well.

Equipment should be tried and always checked. Try on new or unfamiliar things and ask
questions on the proper way of using them.