Pe 2ND Sem

ARCHDIOCESE OF LINGAYEN-DAGUPAN CATHOLIC SCHOOLS
URBIZTONDO CATHOLIC SCHOOL, INC.

URBIZTONDO, PANGASINAN
S.Y. 2022-2023
LEARNING MODULE
in
PHYSICAL EDUCATION
PREPARED BY:
RHEA MARIEL R. CHICO

Subject Teacher
CHECKED BY:
JOE ANN V. DADUYA

SHS Coordinator
NOTED BY:
KIM ABIGAIL S. CAMACHO

SHS Principal
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Subject: Physical Education and Health
FB Account: Rhea Mariel Romano Chico
CP #: 09919370498
Month of January
Module 8: Aquatic Recreational Activities
CONTENT STANDARD: The learners will be able to understanding of the

different Aquatic Recreational Activities
PERFORMANCE STANDARD: The learners describe Recreational Activities
TRANSFER GOAL: The learners will be able to recognizes the hazards posed by
aquatic recreational activities.
LESSONS AND COVERAGE:
In order to answer on your own, the said essential question, you need to take
the following lessons:
 Discuss the Aquatic Recreational Activities
Leisure is time spent for activities not related to work. It is your free time-the
period when you do not have to perform obligations such as household chores, school
work, or office tasks. Time spent for life maintenance activities such as sleeping and
eating are not considered leisure.
Leisure is an essential part of human life. It is, in fact, a human right. The
importance of leisure is even recognized by the United Nations through Article 24 of the
Universal Declaration of Human Rights: "Everyone has the right to rest and leisure,
including reasonable limitation of working hours and periodic holidays with pay." This
right to leisure is the reason why working hours in offices, factories, and other
workplaces have limits-to give workers time for themselves. The same is true in schools-
school administrators design schedules bearing in mind that the students, too, need leisure
and rest from school work.
While leisure is, indeed, an essential part of life, it is still important to ask: "What
activities do people usually do for leisure?"
Aquatic Recreational Activities
The Philippines is an archipelagic country. Its 7100 islands boast of beaches, lakes,
rivers, and other natural water forms, not to mention hundreds of swimming pools that
have become quite accessible in many cities and provinces. Considering this abundance
of natural and man-made bodies of water, engaging in water-based recreational activities
is common to Filipinos.
Find out some water-based recreational activities that you can choose from should
you decide to test the waters, so to speak.
Swimming
Swimming is propelling the body in the water through the combined movements of
legs and arms while floating, Recreational swimming is probably the most common
water-based recreational activity as it requires minimal use of equipment. What you need
is a swimming venue, your body, some swimming gear, and swimming skills.
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Recreational swimming is a swimming activity done for fun and for one to enjoy the water.
Aside from being a good way to relax, recreational swimming provides one with a low impact
physical activity. It is different from competitive swimming, which is a popular sport. It
provides the health benefits of a vigorous physical activity as well as the excitement of
competition. In competitive swimming, the number of participants and the distance swum in a
pool can vary. Competitive swimmers are required to follow structured guidelines in order to
learn the requisite swimming skills. Recreational swimming sessions, in contrast, are less
structured than sessions that are designed to teach swimming skills (e.g., various swimming
strokes) and water safety.
Swimming skills are essential in many other water-based activities, which can be easily
or safely done if you are an able swimmer
Kayaking
Kayaking is propelling a small boat called kayak by paddling a double-bladed oar
paddle. It can be done in almost any body of water, including seas, lakes, rivers, and even
in large pools. Typically, a kayak can accommodate one paddler only, but there are some
that can accommodate up to three paddlers. When loaded, the kayak stays low in the
water.
People engage in kayaking for a variety of reasons. Aside from providing health-
related benefits, kayaking also allows people to navigate a body of water on their own, in
the process testing their balance, body coordination, and endurance while paddling.
Surfing
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Surfing is a surface water sport which involves a person-called surfer-riding ocean
waves using a special board called surfboard. The surfer rides on the forward face of a
moving wave which carries him or her toward the shore. The most suitable waves for
surfers are usually ocean waves, although some bodies of water such as lakes and rivers
can sometimes generate waves that are strong and big enough for surfing. Surfers can
also use artificial waves created in artificial wave pools.
Wakeboarding
Wakeboarding is another type of surface water sport t which involves a person-
commonly called wakeboarder-moving over the surface of a body of water while riding a
special board called wakeboard. The wakeboarder, who uses techniques adopted from
surfing and snowboarding, can be towed either by a motorboat or a closed-cable system.
Wakeboarding is a rapidly growing sport in the Philippines and many other countries. It
is also on the shortlist of possible sports to be included in the Olympic Games.
Snorkeling
Snorkeling means to swim on or through a body of water while wearing a snorkel-a
breathing apparatus composed of a mask and a tube. In snorkeling, you swim only near the
water surface. The snorkel allows you to breathe through your mouth while you are underwater.
Snorkeling is a fun activity, especially when done in natural bodies of water such as lakes and
seas. It allows you to see and observe underwater spectacles such as colorful corals and schools
of fish.
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Water or Aqua Aerobics
Some aerobic exercises done on land are also possible to be performed in water. Such
exercises are called aqua aerobics or water aerobics. In water aerobics, people perform
traditional workouts in a shallow part of a swimming pool. Some exercises are done in waist-
deep water, while some are done in neck-deep water.
Water aerobics is the best way to enjoy the water if you are not an able swimmer.
Moreover, engaging in water aerobics is an excellent alternative to performing land-based
aerobic exercises as the former entails low impact movement since the water supports your
every action. taking the pressure off of your muscles, bones, and joints. Water pressure also
helps your heart in moving blood around your body. Moreover, participants of water aerobics
can usually exercise for longer periods without getting exhausted since water prevents
overheating.
Free Diving
Free diving is a form of underwater diving wherein the individual performing it relies on
his or her own ability to hold his or her breath underwater until resurfacing. It does not involve
the use of any breathing apparatus. It has variations and other forms which serve different
purposes such as spearfishing, free diving photography, underwater football, underwater rugby,
etc. It is considered both as a sport and as a recreational activity.
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Scuba Diving
Recreational scuba diving, which is also popularly known as sport diving, is a type of
scuba diving that is done for the purpose of leisure and enjoyment. Compared to technical scuba
diving which requires a greater level of training and experience and a more complex set of
equipment, recreational scuba diving uses basic equipment only and is safer and easier.
However, before one can participate in scuba diving, he or she must be physically, mentally,
and emotionally fit. In contrast to free diving, scuba diving in general involves the use of a
breathing system, specifically, a scuba (a self-contained underwater breathing apparatus).
BENEFITS OF WATER-BASED RECREATION

Like in any other physical activity, doing water-based recreational activities gives
you substantial health benefits. Swimming, for instance, is an excellent aerobic physical
activity. It improves one's cardiorespiratory endurance and aerobic energy production. With
regular aerobic physical activity, chronic illnesses such as cardiovascular diseases can be
prevented.
Most water-based recreational activities also require muscle strength and endurance,
such as in white water rafting and dragon boat racing. Body flexibility is also needed as smooth
movements of arm and back joints are essential in most water-based activities. Recreational
activities such as these are perfect in testing and regulating one's physical fitness.
Aquatic recreational activities also help in toning the body. Kayaking, for instance,
helps flatten one's tummy. Paddling on both sides also builds up arm muscles while steering and
guiding the kayak. Which requires the use of one's legs, strengthens leg muscles.
It is important to know the type of water body that is appropriate for a water based activity. Not
all types of water bodies are safe and appropriate for a particular recreational activity.
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Water-based recreational activities also relieve stress, thereby improving one's
mental and emotional condition. These activities can likewise help enhance one's self-
confidence and self-worth. Active recreation also helps improve social interactions.
HAZARDS OF WATER-BASED RECREATIONAL ACTIVITIES

While water-based recreational activities bring substantial health and mental
benefits, they also pose serious hazards and health risks. The World Health Organization
(WHO) categorized these hazards into physical, microbial, and chemical.
Physical Hazards
Physical hazards include drowning and injuries. Drowning is one of the unequivocal
dangers of water-based recreational activities. Data from the WHO in 2020 ranks drowning as
the third leading cause of unintentional injury-related deaths worldwide. The WHO estimates
320 000 people worldwide die annually due to drowning.
Injuries can also happen when one performs water-based recreational activities. For
instance, people put their lives in danger when they dive or jump into waters of unknown depth.
They can suffer fractures, concussions, or broken bones, among others. Slipping on wet
surfaces, especially around swimming pools is also a cause of injury. Discarded shards of glass
and metal, such as cans, in polluted bodies of water can also cause injury. Lastly, exposure to
cold, heat, and sunlight can also pose threats.
Microbial Hazards
Untreated sewage pumped into water bodies such as seas and rivers contaminate the
water, and contaminated water puts people at risk for infections that can cause diseases such as
gastroenteritis and upper respiratory infection. In swimming pools, viruses and bacteria that are
resistant to commonly used pool disinfectants also put people at risk of various infections.
Chemical Hazards
Water contamination because of chemicals also poses serious threats to participants
of water-based recreational activities Chemical contamination in seas and rivers are caused by
industrial discharge. In pools, chemical contamination is usually caused by soap residues and
cosmetics. These chemical contaminations may bring toxicological effects to swimmers.
Aside from these hazards, there are also water bodies that pose threats because of
the organisms living in them, Aquatic predators such as crocodiles and sharks may attack
people.
Reducing and Preventing Hazards

The WHO suggests some solutions on how to reduce the risk of physical, microbial,
and chemical hazards posed by water bodies during water-based recreational activities. These
are the following:
On Drowning and Injuries
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1. The WHO believes that education is the key to prevent drowning and injuries teaching
participants of water-based recreational activities about the risks will make them more cautious
such that they will strictly follow safety protocols.
2. Informing them about basic lifesaving and first aid techniques will also help in case any
untoward incident does occur.
3. Vigilant supervision must also be encouraged Instructors, leaders, and other concerned
people must constantly keep an eye on participants, especially beginners and weak swimmers.
4. To make the participants comfortable with water, they must be taught how to swim.
5. For organizers, developers, and owners of swimming venues, installing fences, warning
signals, and other safety devices will also prevent drowning and other accidents. Pool design
must also be considered.
ON INFECTIONS AND MICROBIAL RISKS

1. For microbial risks, the WHO encourages effective sewage discharge procedures to be set
up. Implementing an efficient management and maintenance system on beaches will also
help.
2. Swimming pool management must use only the appropriate amounts of chlorine and
other disinfectants in pools. Routine pool maintenance procedures must be carried out-
monitoring the levels of disinfectants as well as the pH levels in pools. Filtering of pool
water must also be done. In relation, pool filters must be cleaned regularly. In case of
accidental fecal release, the pool must be emptied, disinfected, and cleaned Read more
about the chemicals usually found in pool water and their possible health effects at
www.who.int/water sanitation_health/bathing/srwe2chap4.pdf.
3. In swimming pools, pre-swim showering must be done. Swimmers must be encouraged
to demonstrate good hygienic behavior such as on the use of toilets: Learn more about
healthy swimming behavior at https://www .cdc.gov/healthywater/hygiene/ them
swimming/index.html.
On Chemical Exposure
1. In reducing the risk of chemical exposures of participants of aquatic recreational
activities, the WHO says monitoring and regulating industrial wastes are the key
solutions. To this end, it will be up to the government to oversee such monitoring and
regulation. Concerned government agencies, for instance, must promulgate and
implement rules and laws in relation to how industries discharge their waste. Developing
damage limitation action plans in the event of chemical spills must also be done.
2. Pre-swim showering and good hygienic behavior should be encouraged by organizers and
observed by participants. House pools should also have good ventilation. Swimming
pools must also be regularly maintained and cleaned.
Module 9: Swimming as a Recreational Activity
CONTENT STANDARD: The learners will be able to understanding of the Swimming
Recreational Activity
PERFORMANCE STANDARD: The learners describe Swimming as a Recreational Activity
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TRANSFER GOAL: The learners will be able to organize a recreational event for a target
health issue or concern.
In order to answer on your own, the said essential question, you need to take the
following lessons:
• Discuss the Swimming as a Recreational Activity
As discussed in the previous module, swimming is propelling the body in the water
through the combined movements of legs and arms while floating. It was one of the first
physical activities performed in water, and ever since, it has been one of the most popular
water-based recreational activities in the world. For people who live near bodies of water,
swimming is a part of their daily life.
The earliest record of swimming as a formal activity-that is, with proper training-
was in 2500 BCE in the ancient Egyptian, Assyrian, Greek, and Roman civilizations.
Swimming then was a part of martial training and was taught to males as a part of their early
education.
Today, swimming has become an essential exercise for all-around body
development. It is useful in therapy and exercise, especially for physically handicapped persons
or those recovering from injuries. Sports events such as the Asian Games and the Olympics also
have swimming competitions. Competitive swimming became prominent when it was included
as one of the sports in the Olympic Games in 1896.
Because of the prominence of swimming as a sport and recreational activity,
swimming pools in various sizes have become accessible, thanks to swimming pools being built
in schools, community areas, and commercial properties. Swimming lessons and trainings have
also become part of school programs or stand-alone courses, especially during summer.
DIFFERENCE BETWEEN RECREATIONAL AND COMPETITIVE

SWIMMING
While competitive swimming in the Olympic Games only started in 1896,
competition in this sport began more than five decades earlier. Swimming competitions were
held in Europe in as early as 1846. However, recreational swimming is much older, having been
practiced since the beginning of the world's ancient civilizations.
Recreational swimming is done for fun. Competitive swimming, on the other hand,
is done as a contest among swimmers. The goal in competitive swimming is to swim fastest
among competitors; while the objective of recreational swimming is simply to relax, unwind,
and enjoy the water.
Since competitive swimming is a competition among swimmers, it has specific rules
and structured sessions. In many competitions, swimmers vie in different categories with
various distances. They swim in different styles such as the butterfly stroke, backstroke,
breaststroke, and freestyle.
Recreational swimming does not follow the rules prescribed in competitive
swimming Instead, recreational swimmers are free to swim and enjoy the water however they
like Safety water protocols are the only rules that recreational swimmers must follow. Such
rules are set not to restrict the swimmers but to ensure their safety. There are times, though, that
recreational swimmers compete with one another for fun.
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While recreational and competitive swimming are fundamentally different, both
require participants to have two things: swimming skills and etiquette.
Preparing to Swim
Whether you are to engage in recreational or competitive swimming, make sure you
consider your swimming venue and swimming attire.
Swimming Venue
There are two types of venue for swimming. One type of venue is the open-water
swimming venue such as seas, rivers, and lakes. The other type of venue is the indoor or
outdoor swimming pool. Commonly, formal swimming lessons are done in swimming pools.
rather than in open-water swimming venues. The reason why formal swimming lessons are
done in such a setting is because water movement in swimming pools are more predictable than
in natural bodies of water.
If you want to engage in recreational swimming, it is important that you survey first
the swimming area. In natural bodies of water, observe first if the waves are high and whether
the water current is strong or calm. In swimming pools, locate first the shallow and deep areas.
As much as possible, avoid going to deep areas, especially if you are just learning how to swim.
It is also important to locate the lifeguard station. The lifeguard is your first hope for
rescue in case you or someone is in danger. So, it is important that you know where to go or
who to call if you need help. You also need to know if there is a nearby clinic in case you or
someone needs first aid or immediate medical attention. If you know how to do first aid, you
may always choose to bring your own first aid kit.
Warning signs and labels are posted in the vicinity of the swimming venue most of
the time. Familiarize yourself with those notices so that you would know how to conduct
yourself while in the swimming area.
Swimming Attire
For you to swim with ease and safety, it is advisable that you wear proper swimming
attire. Generally, swimming attire include swimsuit, cap, and goggles.
1. Swimsuit- Ordinary shorts and T-shirts are not advisable for swimming, and the reason is
skin friction, which is the resistance of the skin to the material it passes through. As you
move through the swimming pool, your skin resists the water (remember Newton's third
law of motion: for every action there is an equal and opposite reaction), and causes drag,
a type of resistance that makes it more difficult for you to swim. A smooth surface
produces less skin friction than a rough surface, which is why swimmers wear tight suits-
to reduce skin friction. Some competitive swimmers even shave their body hair to
smoothen their skin even more.
The typical swimwear for girls is a one-piece swimsuit covering the mid-thighs to
the shoulders. Some girls, however, are comfortable wearing a two-piece swimsuit. If
such is the preference, the wearer must make sure that the top suit will support and cover
the breasts well enough and that the laces are strong to prevent malfunction. For boys,
swimming trunks are preferable, although swim shorts can also be worn. Board shorts are
not advisable.
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2. Cap- As mentioned, body hair increases skin friction. This same principle is the reason
for wearing a cap while swimming. A swimming cap reduces drag and protects your
scalp from chemicals and bacteria in the water.
3. Goggles- Goggles are optional apparel in swimming, but it helps a lot if you can use
them. They allow you to open your eyes underwater and prevent eye irritation while
doing so. Just make sure that your goggles are comfortably fit to your face when you
wear them.
Warm-up Exercises
Swimming is a challenging physical activity, so you must prepare for it. Before the
actual swimming session, you should perform some stretching and warm-up exercises first.
Stretching helps relieve muscle tension. It also improves your range of motion and flexibility.
You can perform stretching on each body part, holding the stretch for 10 to 15 seconds. After
stretching, proceed to your warm-up routine. Walking and jogging are good warm-up exercises,
as are dynamic stretches.
Taking a Shower
Before you go for a swim, it is important that you first take a shower. It helps your
body adjust to the temperature of the water before you actually go for a swim. Further, a pre-
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swim shower (especially when you are going to swim in a swimming pool) removes sweat,
cosmetics, and body oil, which can contaminate the water. Showering thoroughly with soap also
removes dirt and bacteria from the body. Taking pre-swim shower shows not only good hygiene
but also common courtesy. More importantly, it helps prevent water contamination and the
spread of bacteria and disease.
What to Eat Before and After Swimming

As a physically demanding activity, swimming requires you to use a lot of energy.
Thus, it is important that you supply your body with appropriate food in the right amounts
before and after swimming to ensure optimal performance.
Before swimming
Before swimming, it is not advisable to eat large amounts of food since being in the
horizontal body position may cause acid reflux. If you have eaten a large meal, give your body
two to four hours to digest the food before swimming. For a smaller snack, 30 minutes to two
hours will be needed for digestion. In addition, your time allotment for swimming will depend
on your food consumption. For instance, you must eat a large meal if you will swim for an hour
or more.
Moreover, take carbohydrates with lower glycemic index (GI) as these kinds of food
facilitate a slower release of energy. The Gl is a measure that tells how food rich in
carbohydrates can raise blood sugar. The scale is from 0 to 100, where food with 55 or less
Glare considered low-Gl food; in contrast, food with a Gl of 70 and up are considered high- Gl
food. High-Gl food are quickly broken down into glucose, which then results in a quick release
of energy. Examples of low-Gl food include whole grain bread, bran flakes cereal, yogurt, and
fruits. Food rich in protein such as chicken, egg, cheese, and peanut butter are free from
carbohydrates and have a low Gl.
It is not advisable to eat while you are swimming, but in case you feel the need to
replenish your energy while in session, snacks rich in carbohydrates with higher Gl are
recommended as these can provide you with energy quickly. Just avoid eating while you are in
the swimming area. High-Gl food include white rice, potatoes, corn, and ripe fruits.
Further, before swimming, you should avoid food rich in fiber as well as fatty and
spicy food since they are known to cause gastrointestinal distress. You should also refrain from
drinking caffeine and alcohol.
Lastly, staying hydrated is important during swimming sessions. Drinking at least
500 milliliters (mL) of water two hours before swimming is usually enough for short swimming
sessions. However, you should always listen to your body-if you feel thirsty, you should drink
water to rehydrate yourself. It is, therefore, advisable that you have available drinks during your
swimming session.
After Swimming
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Swimming is a physically demanding activity that makes people feel extremely
hungry after the activity. It is important that you refuel yourself 20-30 minutes after a
swimming session. Eat food rich in carbohydrates and protein-fish, chicken, beef, egg, and
cheese, among others--after swimming as these help in replenishing lost energy and in relieving
tired muscle tissues. You can also consume pasta, fruit, and yogurt. However, monitor the
amount of food that you will eat as it must be balanced with how much weight your body lost.
Cooling Down
Cooling down after swimming is also vital. This is similar to warming up as you
simply continue on your workout but at a slower pace and with reduced intensity. To cool down
after swimming, you can swim some leisure laps for 5-10 minutes.
Maintaining Safety in Swimming

Safety must be a paramount consideration when swimming. Here are some tips that
will keep you safe when you go for a swim:
1. Learn swimming and water safety skills.

2. Swim with adult supervision or in areas with lifeguards. You must also swim in designated
areas only.
3. Swim with other people or with a buddy. As much as possible, avoid swimming alone.
4. Obey all safety signs and warning flags.
5. Avoid alcohol use. People who are drunk normally have no body balance and coordination.
Alcohol in the body also impairs judgment and affects one's swimming skills.
6. If you intend to swim in a natural body of water, know the weather or weather condition in
the area where the body of water is located. Water behavior is unpredictable but knowing the
weather condition will help you know what to expect in the swimming venue.
7. Learn first aid and cardiopulmonary resuscitation (CPR).
8. When swimming (or boating) in the deep part of a natural body of water, as much as
possible, wear a life jacket, especially if you are not a good swimmer.
9. If someone is drowning, throw a flotation device to that person or use a pole that he or she
can reach for support. Do not attempt to jump into the water to rescue the person if you are not
a good or a strong swimmer. A panicking victim usually pulls would- be rescuers down with
him or her, so you must be strong enough to resist his or her struggles.
ACTIVITY 1:
Explain the following questions using the rubrics below. Write your answer on a separate
sheet of paper.
1. What recreational activities that can be done regularly would you recommend for your
age level?
2. Give examples of recreational activities. Why do you consider them as recreational
activities?
Rubrics for Essay:
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5 4 3 2 1
The The The The The
explanation explanation is explanation is explanation is explanation is
is very clear clear and slightly clear slightly vague and not
and well detailed. and detailed. vague. related to the
detailed. questions.
ACTIVITY 2:
Directions: Complete the table below. Give at least two risk reduction measures and
their importance. Write your answer on a separate sheet of paper.
Risk Reduction Measure Why is it important?
1.
2.
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Month of February
Module 10: Basics of Swimming
different Basics of Swimming
PERFORMANCE STANDARD: The learners describe Basics of Swimming
TRANSFER GOAL: The learners will be able to explain how to optimize my
energy systems for a safe and improved performance.
 Discuss the Basics of Swimming
Basics of Swimming
Floating
Floating is a skill, and you can be good at it if you put effort and have the determination
to learn it. Humans naturally float in water, at least to some degree, since the human lungs are
filled with air. In fact, a person's center of buoyancy (center of a floating body) is located
approximately in the center of his or her chest.
Floating is the first skill that every swimmer should learn. The goal in learning this skill
is to move your body in the pool from a vertical position to a horizontal position.
Floating on Your Back

From standing in a vertical position, you must be able to simply float on your back. You
will need access to a pool with waist-level water that is shallow enough such that you can stand
comfortably and conveniently.
Back Floating with Arms Extended
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Your goals are to lie back on the water while your arms and legs are spread out (for
balance) and to float without movement. Before you back float, be mindful of these mental cues
that can help you perform efficiently:
1. For checking your head position, imagine having a dot on the top of your head that
should stay wet. Novice swimmers may feel uneasy having their heads half-submerged in the
water, especially when water goes into their ears. Water will come back out, so there is no need
to worry. For some people with existing ear conditions or problems, the use of earplugs is
advised.
2. The second cue is for checking the body position. If you feel your feet are sinking, do
not crunch at your abdomen, but instead push your navel to the top of the water. You can try
closing your eyes in order to concentrate on the feeling of balancing yourself.
Important reminder: Once you lift your head, your hips will sink in the water.
The following are the steps to follow so you can back float with your arms extended:
1. Start by checking the water around you to ensure that you have sufficient space to
move around.
2. Stretch your arms and legs out and apart. This will help you balance.
3. From your standing position, lean your head back and lie on the water.
4. Since you need to get your feet up, you may push off the bottom of the pool using a
kicking motion to get to a horizontal position.
5. Lie still on the water with your toes, chest, hips, and face all on the back floating with
arms and legs extended surface. Make sure your palms are facing the sky or ceiling.
Back Floating in a T Position

This is an advanced floating skill wherein some of the elements used for balancing will
be taken out. You are only to repeat the first few steps previously discussed. However, this
time, you will be keeping your upper limbs extended while you bring your lower limbs
together, thus making the shape of the letter T. To be able to float in this position requires a
little more ability to control and relax your body. Again, your cue is that your toes, hips, chest,
and face should all be on the water's surface.
Here is how to float in a T position:
1-5 Follow the first five steps in performing back floating with arms extended.
6. Form a T by extending out your arms to your sides, perpendicular to your body. Slowly bring
your legs together and keep them straight.
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If you have to move your arms to stay afloat, try orienting your body for better buoyancy by
pushing your hips up and pulling your belly toward your spine.
Back Floating in a Straight Line

As you become more comfortable positioning your body while floating, you can try a
more advanced technique. From the sides of your body, bring your upper limbs up above your
head, extending them as far as you comfortably can (see figure). Succeeding at this skill is a
major accomplishment. Once you have mastered all floating techniques that have been
discussed, you can try practicing them with drills and modifications.
Floating on Your Front

The next skill you must learn involves floating on your front. The steps are essentially the
same as those for floating on your back, except that in this skill, your face is in the water. By
learning how to float on your front, you can develop two skills at once: floating and exhaling
while your face is submerged in water.
Front Floating with Arms Extended

Your objective in this technique is to keep your feet, hips, hands, shoulders, and head all
on the surface of the water (see the figure on the next page). You can try doing this technique
while holding your breath. You can tell if you are successful in doing this if you are able to look
down at the bottom of the pool while your body is in a relaxed horizontal position with your
back straight. When you are already comfortable in this position, try doing it again- only this
time, breathe out slowly while your face is in the water. Exhaling slowly helps in relaxation and
is a necessary skill for performing the swimming strokes, unlike holding your breath which can
cause you to sink or struggle in maintaining balance. You can control your breathing by
breathing out through your nose while humming instead of exhaling forcefully.
Here are the steps to follow so you can front float with your arms extended:
1. Start by checking the water around you to ensure that you have sufficient space to move
around.
2. Begin in a standing position, then lean forward and lie face down on the water.
3. Since you need to get your feet up, you may push off the bottom of the pool by using a
kicking motion to get into a horizontal position.
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4. Lie calmly on the water with your head, back, hips, and heels of your foot all on the surface
of the water.
5. Stretch your arms and legs out and apart. This will help you with balance.
This skill is the same as with floating on your back. In this skill, you will float on your front and
bring your legs together, thus forming the shape of a T. This skill requires more body control
and ability to relax your body on the water.
Here is how to front float in a T position:

1-5 Repeat the five steps you previously learned in front floating with your arms
6. stretched out on the sides. Bring your lower limbs together to form the shape of T on the
water.
Front floating in a T position
In case your feet begin to sink, try checking the position of your head. If you are looking
forward, look straight down in the water and straighten your neck.
Front Floating in a Straight Line

The last skill you must learn involves bringing your arms and hands above your head (see
figure below). Once again, your face, chest, hips, and heels of your feet must all be on the
surface of the water. You can try holding your breath then slowly exhaling until you assume a
stable position upon front floating. The feeling that your body is sinking as you exhale is
normal because of the change of volume of air in your lungs. As with back floating in a straight
line, success in performing this skill is a major accomplishment.
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Kick
Another essential skill in swimming is kicking It stabilizes and propels your body
forward in the water. Strong kicking makes a stronger swimmer Good kickers rely on flexibility
and foot speed. Swimmers with good kicking skills tend to have well-developed endurance that
gives them an edge. Kicking is an excellent skill that swimmers must learn to they could move
forward faster with less energy. balance and adds an important rhythmic element in performing
the stroke. specially in competitive swimming.
Basic Types of Kicks

The following are three basic types of kicks in swimming.
1. Flutter kick - This is a swimming kick usually used in freestyle stroke wherein the legs
are extended straight back and moved up and down alternately with a slight bend at
the knee in the upward movement.
2. Frog kick- In this type of kick (usually incorporated in breaststroke), the legs are
drawn up toward the body and spread outward at the knees with the feet together and
then extended or straightened out with the legs apart and then brought together again
with a snap. It is called frog kick because it resembles the movement of a frog's hind
legs when in water.
3. Dolphin kick- Usually used in the butterfly stroke, this kick involves the up and down
movement of the legs and lower trunk together with the knees bent in the upswing. It
is called dolphin kick because the body's movement resembles that of a dolphin.
Breathing in Swimming
Knowing how to breathe properly in the water is an essential skill every swimmer should
master. Breathing in swimming is important to keep the water in swimming Poor breathing
technique I can interrupt a swimmer's movements; therefore, developing good breathing
technique should be a priority for anyone who wants to engage in this type of activity The
following drills will help you develop breathing techniques which you can also apply when you
start to learn the different swimming strokes. Take note that breathing techniques vary
depending on the type of stroke being performed. Before starting with the drills, keep in mind
the following objectives:
Objectives:
 Develop a breathing rhythm.

 Observe correct timing in breathing.
 Maintain alignment while breathing
As part of the basics, the following breathing techniques are usually practiced for the
freestyle stroke: the unilateral or side breathing and the bilateral breathing This technique
entails breathing in every other arm stroke or one stroke per breath.
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Unilateral Breathing
This technique entails breathing in every other arm stroke or one stroke per breath. To do this,
breathing is done on the same side-either only left or only right. This technique is usually used
when swimming short distances.
Procedure:
1. Float with your face down in the water Extend your right arm in front of you and place
your left arm at your side. You may notice that in this position, your left shoulder is
higher than your right shoulder. Incorporate a steady flutter kick to create a forward
motion.
2. Take one arm stroke and roll your head to the side before your arm exits the water.
Remember to turn only your head and not your whole body.
3. Breathe in or inhale through your mouth out of the water. Remember to keep one side of
your face in the water and look slightly behind you.
4. As you stretch out your arm in front of you, put your head back in the water and breathe
out/exhale through your nose,
5. Continue kicking forward, slowly and gradually inhaling through your mouth out of the
water and exhaling through your nose underwater. Remember to breathe in every other
arm stroke using only one side (either right or left) of your head that you are comfortable
with to breathe.
6. Repeat the whole process.
Bilateral Breathing
This technique involves breathing after two strokes or breathing per third stroke. To do
this will require alternating the sides where you breathe. Bilateral breathing is commonly used
in swimming for long distances and in open water swimming competitions.
Procedure:
1. Float with your face down in the water. Extend both your arms in front of you and do.
2. Keep your head in the water and continue kicking in the position.
3. After two or three arms strokes, rotate your body so that your head is titled on one side.
Then breathe in through your mouth out of the water.
4. As your stretch out one arm in front of you, put your head back in the water and breathe
out through your nose underwater.
5. Follow the steps above but this time breathe on the opposite side.
6. Continue kicking forward, breathing alternately on your right and left side in every two
or three strokes.
Module 11: Mountaineering
Mountaineering is a physical activity where participants try to reach the summit or peak
of a mountain (a large landform that rises more than 500 meters above the surrounding plains)
to experience the pleasure of a climb. Technically, it refers to the sport of mountain climbing,
which includes rock climbing and ski mountaineering. In some countries in Europe,
mountaineering is popularly called alpinism, which refers to climbing the mountains in the
Alps. People who engage in this sport are called mountaineers.
According to the book Mountaineering in the Philippines, mountaineering is not just a
physical activity but also a mental one. It is defined in the book as a "physical and mental
activity that requires skills, experience, common sense, and guts in ascending and descending
mountains."
Mountaineering in the Philippines also emphasizes the importance of the basic skills in
mountain climbing. These basic skills include proper breathing, backpacking, and cooking.
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Other skills such as rappelling, caving or spelunking, swimming, and camping also help in
making the mountaineering experience a better one. Skills and knowledge in first aid and search
and rescue are just as important as well.
History of Mountaineering
Ever since the beginning of time, people have always climbed mountains. Initially,
people climbed mountains for economic gain and survival, and sometimes, to fulfil some
spiritual activities. It was only during the 18th century when people began climbing mountains
for scientific purposes. During such time, a growing number of experts, scientists, and natural
philosophers alike, climbed the mountains of the Alps in Europe to study the natural
environment there.
One of the earliest recorded mountaineering sports activity happened in 1786, when Dr.
Michel-Gabriel Paccard and his porter, Jacques Balmat, climbed Mont Blanc, the tallest peak
in Western Europe. The two climbed Mont Blanc to win the prize money, which was offered by
the Swiss scientist Horace-Benedict de Saussure to anyone who would be able to reach the
summit of the said mountain. Since then, mountaineering as a sport and recreation have been
performed throughout Europe and in other parts of the world. It became even more popular
when Sir Edmund Hillary and Tenzing Norgay conquered Mt. Everest-considered the highest
peak in the world-in 1953.
However, there is no defined beginning of mountaineering in the Philippines as records
and research on the subject matter have remained scarce until now. The earliest record of
mountaineering in the country was the attempt made by Don Jose Oyanguren, then governor of
Davao, to climb Mt. Apo in 1852. He organized a group of people and climbed the mountain,
but they failed to complete the climb because of the difficulty of the ascent. They retreated, with
20 members dying in the failed endeavor. The same thing happened years after to another
Davao governor, known only as "Real." It was only in 1880 that the summit of Mt. Apo was
finally reached. This successful climb was led by another governor of Davao, Don Joaquin
Rajal, together with Father Mateo Gisbert and Dr. Joseph Montano. The three were able to
successfully reach the summit of Mt. Apo with the help of the Bagobos, the indigenous people
in the area.
Recreational Mountaineering and Mountourism

You have learned that recreation is a physical activity that is done for fun and enjoyment.
Mountaineering as a recreational activity is no different. When you climb a mountain, you
experience nature firsthand. You witness the beauty of the natural environment. You learn to
commune with nature. Imagine walking on a terrain with the sounds of chirping birds, Blowing
stream, or screaming monkeys in the background. Visualize yourself looking down at the
surrounding landforms, water bodies, and even the cityscape from the top of a mountain. The
diverse species of plants, trees, and animals; the magnificent flow of water in springs and rivers;
the formation of clouds; and even the warmth of the sun-these are just some of the exhilarating
things that you will experience in mountaineering.
Mountaineering can also be a touring activity, just like when one tours a certain place
such as a city or a country. A coined term, mountourism essentially means "tourism in the
mountains." One of the famous mountourism destinations in the country is Mt. Pulag Park in
Mountain Province. Yearly, thousands of people visit Mt. Pulag to witness the magnificent sea
of clouds and the mountain's unique flora and fauna.
Health Benefits of Mountaineering

Generally, mountaineering is a walking activity, and any walking activity has benefits to
one's health. Mountain walking is undertaken not on level ground but on a multiterrain
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environment that requires walking with more effort and for longer periods. Thus, mountain
walking is considered a vigorous-intensity physical activity as it requires greater aerobic
performance and workload compared to walking on level paths. As you have learned, vigorous-
intensity activities burn more than six METS or metabolic equivalents--one MET is defined as
the energy it takes to sit quietly for a healthy adult. Moderate intensity physical activities
usually burn up to three to six METS. Mountain hiking or trekking at 4.5 m per hour burns, on
average, seven METS.
Hazards of Mountaineering
Mountaineering is a dangerous physical activity. Exploring the wilderness of the
mountains poses hazards that can cause injuries or serious consequences such as death.
Mountain hazards can be man-made or natural. Man-made hazards are also called
subjective hazards, and they are caused by lack of preparation and carelessness. Poor judgment
and unsound decisions can also put one's health and life in danger. Dehydration, falling, and
overexertion are some common consequences of man-made hazards. Careful preparation and
planning are the antidotes to subjective hazards in the mountains.
Natural hazards, objective hazards, are caused by the natural environment in the mountain and
by the weather. Some natural hazards include weather conditions, altitude, strong winds, rock
falls, and visibility. Dangerous animals, plants and other organisms are also natural hazards.
ACRIVITY 1:
sheet of paper.
5 4 3 2 1
The The The The The
1. What are the steps to follow in back floating with arms extended?
2. What are the basic types of kicks?
3. What is mountaineering?
4. Do you see yourself climbing a mountain someday? Why or why not?
ACTIVITY 2:
Write TRUE if the statement is correct and FALSE if it is not. Write
your answer on a separate sheet of paper.
1. Leisure refers to the time spent in doing activities not related to work.
2. Proper swimming attire includes swimsuit, cap, and eyeglasses.
3. Swimming is propelling the body in the water through the combined
movements of legs and arms while floating.
4. Eating large amount of food is not advisable before swimming to avoid acid
reflux.
5. Floating is a skill that lets a swimmer move his or her body from a
horizontal position to a vertical position.
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Month of March
Module 10: Basics of Swimming
different hiking and trekking
PERFORMANCE STANDARD: The learners discuss the nature of mountain
trekking and hiking as mountaineering activities
TRANSFER GOAL: The learners will be able to participate in an organized event
that addresses health or recreation issues and concerns
Hiking and Trekking

Hiking is walking in a natural environment through pre-charted paths and
man-made trails and roads. In some countries, such as the United States and
Canada, hiking is referred to as a long and vigorous walk on trails in the
countryside. In New Zealand, they refer to this as tramping, Hiking is usually
longer than walking on city streets or similar pathways. It usually lasts continually
for a day. When it lasts overnight, it is referred to as backpacking, where you need
to camp in a campsite. People hike in beautiful environments to enjoy the sight of
trees and animals, breathe fresh air, and appreciate the beauty of the natural
environment. Hiking, therefore, is mainly done for leisure.
Trekking is a series of hiking activities done on paths that are usually
unmarked and may not be previously chartered. It is a longer journey within a
challenging environment or in areas of relatively unspoiled wilderness. Normally,
people trek in remote places such as mountainous areas where common means of
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transportation are absent. They walk through trails and paths that are not usually
explored by ordinary people.
While you do trekking in mountaineering, trekking is not necessarily
mountaineering. Some treks are a combination of mountain, desert, and jungle
treks. Trekkers normally use maps, and they need orienteering skills to journey on.
(You will learn more about orienteering and map reading later in this unit.) Since
trekking lasts for days, it requires durable boots, enough clothes, camping
equipment, a tent, cooking utensils, and other necessities that will help trekkers
survive the long journey. Therefore, trekking is more rigorous and challenging
compared to hiking. It is not only done for leisure, but also to test one's agility and
endurance and his or her
mental, emotional, and physical capabilities.
Hiking or Trekking Equipment

In hiking or trekking, there are some basic pieces of equipment that you need
to bring to help you survive in the wilderness of the mountain. The following are
the things that you will need when you hike or trek a mountain-for recreation only,
in this instance-as recommended by Mountaineering in the Philippines.
Bag
Your bag is one of your most important companions in your climb. It is where
you put almost all the things that you need for the climb. back and secured with
straps that go over your shoulder-is recommended in climbing. It is an ideal bag for
any climb because it frees your hands from holding anything. Having your hands
available at all times is crucial since you will need them to secure support from tree
branches or rocks as you hike along the trails. Moreover, using a backpack affords
you freedom of movement.
Two things must be considered in choosing a backpack for climbing. First, it
should be comfortable. Second, it must be big enough to carry your things. For
leisure hikes, a mountaineering daypack is good enough. It can contain necessary
things such as food, water, and extra clothing.
Mountaineering enthusiasts, however, use specially designed backpacks for

climbing activities. Ordinarily, they use internal or external frame backpacks. The
internal frame backpack is designed to make the weight of the bag closer to the
body's center of gravity. Thus, it helps you move easily as it lessens the backward
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pull. Most mountaineers in the Philippines prefer this kind of backpack. However,
one disadvantage of this backpack is that the owner perspires a lot on his or her
back while using it as it does not allow air to circulate between the bag and the back
part of the body. Unlike the internal frame backpack, the external frame backpack
holds the weight of the bag away from the body, allowing air to circulate and
prevent too much sweat on your back. However, because the frame is external, it
often gets entangled to tree branches, which can affect your pacing in the trail.
Internal frame backpack External frame backpack
Footwear
Your feet are the most used body part during a climb. They carry your body
weight as you move through the terrain. It is important that you choose footwear
that will provide you comfort and aid you during the climb. A pair of boots that
have traction and sole that can grip on slippery ground is advisable in a climbing
activity. There are two kinds of boots that you can use for recreational
mountaineering.
Fabric boots - This kind of boots is a combination of fabric and leather.
Fabric boots provide comfort to your feet as they are soft, flexible, and lightweight.
They let the feet breathe and they can dry quickly when wet.
Leather boots - Leather boots are heavier than fabric boots, but they are more
durable and can give maximum protection to your feet. They are water resistant and
have strong cleated soles. However, for day hikes and other short span recreational
mountaineering, a good pair of hiking or trekking shoes should be enough.
Remember also to wear a pair of comfortable socks that will keep your feet warm
and dry.
Clothing and Other Body Protection

Typical mountaineering clothing in the Philippines consists of a pair of shorts,
T-shirt, long socks, and liners. However, you must also consider the weather or
temperature in the mountain in choosing your clothing. For sunny weather, the
typical mountaineering clothing previously mentioned is the most appropriate. You
may also consider using a hat or bandanna to protect your head and face from the
sun's heat.
For cold weather, you may use a fleece jacket and jogging pants. If the
temperature is extremely cold, you may try using thermal clothing or wear layered
clothing to keep your body warm.
Aside from these pieces of clothing, you may also consider wearing a beanie
(a head-hugging brimless cap) to protect your head from cold temperature and
gloves to protect your hands from gripping rough objects.
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First Aid and Emergency Kits
A first aid kit is important in any physical activity. You will not find a clinic
or a hospital in the mountains; thus, it is important that you have with you a medical
aid kit to help you in emergency situations that will require first aid medical care.
Here are some of the recommended items for your first aid kit:
- over-the-counter medicines such as paracetamol (for fever and headache),

analgesic or ibuprofen (painkiller), meclizine (for motion sickness, nausea,
vomiting), antihistamine (for allergic reactions and itchiness), loperamide
(antidiarrheal), antacid (for stomach acidity), oral rehydration salt
- gauze pads or rolls
- bandages (elastic bandage, adhesive bandage, butterfly bandage, triangular
bandage)
- medical tape or adhesive tape
- tweezers, safety pins, bandage scissors
- povidone-iodine or hydrogen peroxide solution
- rubbing alcohol bar of plain soap
- absorbent cotton
- sunscreen cream or lotion
- insect repellent lotion
- snakebite kit (scalpel and suction device for the venom)
- flashlight or penlight
Other Equipment and Things to Bring
You may also consider bringing the following to help you in your survival in
the mountain, especially in longer treks.
1. Cooking and eating utensils - For a day or overnight hike, you can just bring
your packed lunch and dinner. But in case you want to cook food in the campsite,
you may bring with you some cooking and eating utensils. Portable camp stoves are
advisable as man-made fire may cause harm to the forest. Lightweight small pots
and cooking utensils are usually preferred by hikers.
2. Camp necessities - These include flashlight/headlamp, extra food, extra clothing,
pocket knife, matches, and whistle (in case you get separated, you can call for help
by blowing a whistle).
- A map and a compass may be of help; however, in places where mountain
trails are already well-established, you do not need to bring them.
3. Repair equipment - These include duct tape, needle and thread, and other repair
kit essentials in case your tent, backpack, or camping stove gets broken.
*What to Do Before the Climb
- In any physical activity, you must always prepare yourself and plan
ahead. The following are the things that you need to do before you engage in a
recreational mountaineering activity.
Physical Preparation
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- Mountaineering can be a strenuous activity. Thus, you must prepare your
body physically before your scheduled climb. You can do so by engaging in
other physical activities to develop the necessary physical skills.
For instance, you can do regular brisk walking, running, jogging, biking, swimming,
or even stair climbing. You can also do sports such as basketball and football.
These activities will improve your cardiorespiratory endurance which is much
needed when hiking for hours and trekking for days in a multiterrain environment.
Before a climb, mountaineers usually do "carbo-loading" in which they eat food
that are rich in carbohydrates. Carbohydrates make up 60-65 percent of the total
energy intake, which sustains mountaineers with energy for a long walk. Aside
from carbohydrates, a small amount of fat is also needed. A mixture of
carbohydrates and fats is used by the body in mountain walks.
On the other hand, less fiber intake is suggested. Fiber aids in regular bowel
movement. It makes you feel full, which reduces your food intake.
Psychological Preparation
Determination to finish the climb is important for every climber. A half-
hearted hiker would most likely come down the mountain halfway the trail because
of discouragement and pressure brought about by difficulties during the climb.
Therefore, it is important that you are psychologically prepared for the climb.
- Set your heart and mind on the importance of the climb.
- Focus yourself on the goal of experiencing the wilderness of the mountains
and reaching the summit.
- You may have a group talk with your fellow climbers so that each of you can
motivate each other for the climb.
- For beginners in mountain climbing, joining a support group is highly
recommended.
Organizing the Climbing Team
Regardless of the size of the climbing group, it is important that there is an
organized setup for the roles of each member.
A group of climbers should have a leader.
Leader should be in charge of making decisions during emergencies and
settling any disagreements on the decisions of the group members, especially during
difficult times. He or she also assigns the tasks for the other members of the team.
Leader must also inspire everyone to do his or her best in achieving the
group's objectives for the climb.
There should also be pacers in the group.
The task of a Pacer is to prod climbers in maintaining the rhythm of the hike.
- He or she ensures that all members of the group walk in the correct trails and
at the right pacing.
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- He or she also suggests when to rest and regain energy and strength. At the
end of the line during the climb is the sweeper.
- He or she ensures that no one is left behind during the ascent and descent.
There should also be first-aiders, who would administer first aid treatment during
emergencies.
Organizing the Things to Bring
It is important that you organize the things that you should bring for the hike.
The duration of the hike will be your basis in determining what to bring and how
many or how much of each item. Remember, however, that you should always pack
light.
Leave out things that you will not need as these will just add to the weight of
your backpack and ultimately be a hindrance to the climb. As a general rule, the
weight of your backpack must not exceed one third of your body weight.
The following figure shows the recommended way of organizing the items in your
backpack:
Choosing the Food and Amount of Water to Bring

As mentioned, food is your primary source of energy. You must be aware of
the kinds of food that you should bring during the hike or trek.
Generally, you must bring food that
 does not spoil easily;
 lightweight;
 does not require a lot of water to digest;
 easy to prepare, and
 nutritious.
Mountaineering in the Philippines suggests the following food for your day-hike.
Food while on trail going Gorp, bread, biscuits, fresh/dried fruits, chocolates,
up and down raisins, candies, gelatin
Prepacked lunch Rice meal, canned goods (corned beef, tuna, sardines)
*Gorp (good old raisins and peanuts) is a mixture of raisins, dried fruit, and peanuts
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If you are camping, bring the following for your dinner and breakfast for the next
day:
Dinner Rice, soup, pasta, mashed potatoes, canned goods (corned beef, tuna,
sardines), dried fish, chocolate drink, fruit drink
Breakfast Rice meal, porridge, cereals, dried fish, bread and butter, chocolate
drink, coffee, fruit drink
Be Familiar with the Mountain

Before you climb a mountain, it is important that you first research about it.
Learning about where you are going will help you prepare for the climb.
Thus, you must learn about the mountain, specifically, find out the following:
 How high is it?
 How difficult and dangerous is the trail?
 What are the customs and traditions observed in the area?
 What are the usual hazards that I might encounter?
*What to Do and Remember during the Climb
While the actual climb gives you much pleasure and fun, you must exercise
extreme caution when hiking and trekking. The following are the things that you
must remember during your climb.
1. Preventing dehydration and hyperthermia
Dehydration happens when the body loses more water than it takes in.
Symptoms of dehydration
- dry mouth
- sunken appearance around the eyes
- headache
- nausea, and:
- dark concentrated urine.
Dehydration can lead to hyperthermia (heat stroke) and heat exhaustion.
You can prevent dehydration by drinking plenty of water as you go along the
trail.
You have to replenish the lost water in your body from sweating and urination
as well as energy usage.
Pace yourself and rest in the shade as you feel necessary.
In case of dehydration, rest in a cool place and soak a cloth (or your bandana) in
water and cover your head with it to cool your body down or to lower your body
temperature. Drink plenty of water.
2. Preventing hypothermia
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Hypothermia happens when the body's temperature drops below normal
because of severe cold temperature.
Symptoms of hypothermia
- chilling and
- uncontrolled shivering
- impaired vision
- sleepiness, and:
- mental confusion.
Hypothermia can be prevented by wearing warm clothes and dressing in layers to
help the body adjust to the temperature. Use warmers such as warm cap and
warm sleeping bag. Drink plenty of fluids and drink hot beverages as well. If the
weather is deteriorating, do not continue the hike.
3. Learn basic first aid in case of injuries such as open wounds, scrapes and
scratches, cuts and lacerations, puncture wounds, bruises, burns, sprains, and severe
bleeding.
4. Apply insect repellent lotion to protect yourself from insect bites (e.g., mosquito
bites).
5. As much as possible, hike and trek with company. Do not climb alone.
6. When you are lost, STOP
Stop, think, observe, and plan. Retrace your steps until you reach a familiar
landmark. Camp on a safe site until you are rescued. Use your whistle to call the
attention of other hikers.
Three long blows on the whistle signify that you need help. If you happen to
get cell phone signal, contact an emergency hotline (make sure you know
emergency numbers before you go on a climb).
Safety Protocols
Hikers and trekkers must be responsible for their own safety, and preparation
is the key Here are some safety protocols that every hiker and trekker must follow
while on the climb:
3. Preventing dehydration and hyperthermia
Dehydration happens when the body loses more water than it takes in.
Symptoms of dehydration
- dry mouth
- sunken appearance around the eyes
- headache
- nausea, and:
- dark concentrated urine.
Dehydration can lead to hyperthermia (heat stroke) and heat exhaustion.
You can prevent dehydration by drinking plenty of water as you go along the
trail.
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You have to replenish the lost water in your body from sweating and urination
as well as energy usage.
Pace yourself and rest in the shade as you feel necessary.
In case of dehydration, rest in a cool place and soak a cloth (or your bandana) in
water and cover your head with it to cool your body down or to lower your body
temperature. Drink plenty of water.
4. Preventing hypothermia
Hypothermia happens when the body's temperature drops below normal
because of severe cold temperature.
Symptoms of hypothermia
- chilling and
- uncontrolled shivering
- impaired vision
- sleepiness, and:
- mental confusion.
Hypothermia can be prevented by wearing warm clothes and dressing in layers to
help the body adjust to the temperature. Use warmers such as warm cap and
warm sleeping bag. Drink plenty of fluids and drink hot beverages as well. If the
weather is deteriorating, do not continue the hike.
3. Learn basic first aid in case of injuries such as open wounds, scrapes and
scratches, cuts and lacerations, puncture wounds, bruises, burns, sprains, and severe
bleeding.
4. Apply insect repellent lotion to protect yourself from insect bites (e.g., mosquito
bites).
5. As much as possible, hike and trek with company. Do not climb alone.
6. When you are lost, STOP
Stop, think, observe, and plan. Retrace your steps until you reach a familiar
landmark. Camp on a safe site until you are rescued. Use your whistle to call the
attention of other hikers.
Three long blows on the whistle signify that you need help. If you happen to
get cell phone signal, contact an emergency hotline (make sure you know
emergency numbers before you go on a climb).
Mountaineering Etiquette
Mountaineering etiquette refers to the proper conduct that hikers and trekkers
must demonstrate while in their journey. The following are some of the principles
that hikers and trekkers must follow.
1. The basic ethics of low-impact camping is "Take nothing but pictures. Leave
nothing but footprints. Kill nothing but time." Hikers and trekkers must
practice the philosophy of "leaving no trace." This means that future hikers
must not detect the presence of previous hikers. In this case, hikers and
trekkers must leave the place the way they found it.
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2. Camp only on designated campsites.
3. Always stay on the designated pathway to avoid damage to soil and plants.
Avoid widening designated or existing trails.
4. Do not feed the animals.
5. In washing dishes, try detergent-free washing. Clean first the remnants off the
plates and utensils and dry them with cloth or tissue. Wash the dishes in an
area away from any natural water sources.
6. Use biodegradable soaps and shampoos when taking a bath or washing your
body. However, even biodegradables can also cause damage to the
environment. As much as possible, do soapless baths.
7. Keep your movements silent. Lower your voice when you speak.
8. Show courtesy to fellow climbers. Learn to share the trails.
9. Remember and observe the 3Cs-courtesy, communication, and common
sense.
10. Respect the local practices in the area.
Module 13: Camping

CONTENT STANDARD: The learners demonstrates understanding of recreation
in optimizing one’s health as a habit; as requisite for physical activity assessment
performance, and as a career opportunity.
PERFORMANCE STANDARD: The learners leads recreational events with
proficiency and confidence resulting in independent pursuit and in influencing
others positively
TRANSFER GOAL: The learners are able to organize a recreational event for a
issue or concern.
INTRODUCTION:
Camping is an essential component of mountaineering especially because, in
some cases, a climb may take more than a day. Thus, mountaineers often find it
necessary to camp out in one area of the mountain, spend the night there, and
proceed with the climb the following day. However, camping is not only a
component of mountaineering but can also be a separate outdoor recreational
activity that people can enjoy.
 Describe the personal safety protocol to avoid dehydration, overexertion,
hyperthermia, and hypothermia during MVPA participation.
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 Explain the health- and recreation-related career opportunities.
EXPECTED SKILLS:
 Describe the initiative, responsibility, and leadership in recreational activities.
 Identify school and community resources in case of an injury or emergency.
 Explain the proper etiquette and safety in the use of facilities and equipment.
What Is Camping?
Camping is an outdoor recreational activity that allows campers to spend a
few days out of the city and away from urban life to enjoy nature. Campers stay
at campsites for a few nights. To distinguish it from other short-term recreational
activities such as picnic and hiking, a minimum of one night should be spent
outdoors for the activity to be considered as camping. Campers may use a tent, a
caravan, or a primitive shelter made of wood and leaves as temporary shelter.
Campers may even camp out in the open air.
 The term camping has no universal definition. It is comprised of a range of

outdoor activities, often involving hiking, backpacking, mountain climbing,
and fishing, among many others. There are two variations of camping which
people usually engage in: survivalist camping, wherein campers set off and
rely completely on resources found in nature to get by; and recreational
camping, wherein campers bring their own sources of electricity and heat, and
other equipment, to spend their nights comfortably in a campsite.
 History of Recreational Camping
 Camping became a popular recreational activity in the 19th century. One of
the widely recognized proponents of recreational camping is Thomas Hiram
Holding, a British traveling tailor. He wrote The Camper's Handbook in 1908
to share with the world his enthusiasm for outdoor activities. The book
described the basics of camping for the first time. The information and
knowledge Holding imparted in his book were mostly based on his personal
experiences traveling with his family across the American prairies. He is often
considered as the father of modern camping in the United Kingdom.
 Holding was also responsible for developing a different form of camping
which became popular in the early 20th century. He went cycling and
camping with four friends across Ireland. Then he wrote a book titled Cycle
and Camp in Connemara based on this experience. The book included an open
invitation for other outdoor enthusiasts to contact him. This event led to the
formation of the first camping group-the Association of Cycle Campers in
1901. The name of the group was later changed to Camping and Caravanning
Club.
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 The association opened its own camping site in 1906. In 1910, the association
merged with the National Camping Club. Camping activities waned during
World War I.
 However, the association was quickly revived after the war when the founder
of the Boy Scouts Movement, Robert Baden-Powell, became its president.
Basics of Recreational Camping
Recreational camping must be carefully planned as you would want the whole
experience to be enjoyable and, more importantly, safe. Whether you go alone or
with your friends or family, staying safe during the whole camping trip is the most
important thing you should care about.
THE ESSENTIALS
A waterproof tent serves as the

primary temporary shelter for
campers in campsites. A caravan (a
motor vehicle equipped for living in)
is occasionally used for large family
camping trips.
A sleeping bag provides insulation for

warmth and comfort of campers
during the cold night.
Sleeping mats or pads are often

placed underneath the sleeping bag to
serve as cushioning from grass, twigs,
and small rocks on the ground.
A portable stove is used to cook

meals and prepare hot drinks when
making a campfire is restricted in the
campsite or is impractical.
Safe food and water are primary

needs of campers to keep their bodies
nourished and hydrated.
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CP #: 09919370498
First aid kits are essential during
camping to treat minor illnesses and
injuries. A good first aid kit usually
contains personal medication,
antiseptic wipes, gauze, latex gloves,
sterile compresses, tissue, cotton, etc.
Camping can be done in any season
of the year. Depending on the season
and the campsite's living conditions,
appropriate clothing will sufficiently
protect a camper from cold or hot
temperatures and other environmental
elements.
Flashlights are the most convenient

light source for campers when
electricity is not readily available in
the campsites.
Duct tape, matches, and a Swiss knife

are tools that may come in handy in
certain situations. Trash bags are used
to keep the camp area clean.
THINGS TO KEEP IN MIND

Here are some things that you need to keep in mind before, during, and after your
camping trip.
Before the Camping Trip
1. Look for a suitable campsite.
As a beginner, part of planning for a camping trip is looking for a safe
campsite. You can go online and search for the safest and most well-
established campsites. You must also check specific rules and instructions set
by the campsite beforehand to avoid hassle.
2. Make a list of things you need to bring.
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CP #: 09919370498
The last thing you would want to happen is to forget to bring important
things for your trip. Making a list of all the things you need to bring allows
you to double-check your items in order to make sure you will not forget
anything.
3. Practice creating fire and pitching a tent.
While you are at home, practice creating fire and pitching a tent. Doing
so will give you time to check and enhance your skill level. Being able to
create fire and to pitch your tent efficiently will save you time in your actual
camping trip. Go to the following links for instructional videos on how you
can build fire outdoors and pitch your tent:
https://www.youtube.com/watch?v=nHuu6alnrlw
https://www.youtube.com/watch?v=V9t-zyTf3Vg
4. Be ready for the unexpected.
Learn about the security in your campsite. Check the weather forecast on
the day of your trip before you leave the house. Tell your family and close
friends the details of your plan such as where you intend to camp out, who
you will be coming with, and when you plan to come home.
During the Camping Trip

1. Stay away from wild animals and be wary of poisonous plants
Always keep in mind the possibility of wild animals or poisonous plants being
present in your camp location. Avoid getting near wild animals and always be
alert. Familiarize yourself with dangerous plants that might be abundant in the
area.
2. Be careful with fire.
If a campsite permits the making of fire within the area, make sure to do so in
an open and safe place. Fire should be far enough from the tent to avoid
ignition from sparks and flames. Always attend to your fire and be sure that
when you put it out, it is completely extinguished.
3. Adapt to and explore new things.
During your stay, conserve your resources as much as possible. Try to learn
new ways of doing things you have not thought of before. Be resourceful. For
instance, if you forgot to bring a stand for your cooking pots, you can
improvise by using rocks and fallen tree branches.
5. Enjoy the experience.
Your camping trip can be a healthy and rewarding experience. You can learn
and discover more about yourself as you go out and rediscover nature.
After the Camping Trip
1. Make an inventory.
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CP #: 09919370498
As you begin to repack your gear, make an inventory. Identify items that
are missing, broken, or damaged. Create a list of things that need to be
located and repaired.
2. Leave nothing but footprints.
Before leaving the camp area, make sure you have kept and secured all
your equipment and other personal properties. Use trash bags to collect trash
in your area and dispose them properly. Make sure to leave the area the way
it was when you arrived.
3. Revisit your list.
fter your camping trip, revisit your list and omit any item you thought was not
useful. By doing so, you can cut down your list until all that are left are the
essential things for your future camping trips.
Two Basic Skills Required in Camping
Two basic skills that you need to learn if you want to go on a camping trip are
pitching a tent and making fire.
Tent Pitching
One of the basic skills that a camper must learn and develop is pitching a tent
quickly and sturdily. Your tent will be your temporary home while you are
outdoors.
The following are the steps in pitching a tent.
1. Choose a spot where you would like to pitch your tent. Pick up and clear the area
of any sharp objects like tree branches and stones. Spread dried leaves and grass to
free the ground of any bumps. Spread a ground sheet on the area to provide
additional covering and to prevent moisture from the ground from entering the tent.
2. Place your tent over the ground sheet. The entrance of the tent must be facing the
leeward of the wind. Quickly peg down all the corners of the tent and make sure
they are secured into the ground.
3. Insert all the poles in their respective positions and move the tent canvass to
make the tent stand.
4. Cover the tent with a flysheet. Ensure that tension is equalized around it by
securing
5. Inside your tent, organize your supplies and equipment in a way that you can
reach almost anything. Set up your sleeping bag in a manner that would give you
comfort.
The following are some useful tips in pitching a tent:
1. In places with hard or stiff surfaces where pegs cannot penetrate, you can instead
tie your tent to large rocks.
2. Do not allow the flysheet and the tent to come in contact in order to maintain the
insulating air between the two.
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CP #: 09919370498
Making fire
Making fire is another basic skill all campers must learn. Its importance is not
limited to cooking, but also survival-fire is used as a source of heat during cold
weather, as a means to smoke away insects, and as a signal position to aid search
and rescue teams.
However, you must check for any rule or restriction on making fire in the area
you are about to make camp. Even if fire is useful, it can be dangerous in areas
prone to forest fires.
Before you start making fire, you must gather enough materials to sustain it.
These materials include the following:
1. Tinder- Twigs, dried tree barks, and small pieces of wood which are highly
Making Fire
2. Kindling - Dried leaves and small sticks not thicker than an inch which are placed
at a pyramidal position over the tinder.
3. Wood-Small logs and branches which are placed loosely over the kindling and
tinder-starting with a slightly larger piece of wood and adding much larger wood at
intervals.
After all the materials have been properly positioned, dig a circular trench on
the ground not deeper than 30 cm. This trench will protect the tinder fire against the
wind. Place a generous amount of tinder on the center of the trench. Build a teepee
shape using the kindling. The teepee shape can be formed by balancing four sticks
in a pyramid-like position and adding more and larger sticks. Use a lighter or strike
a match to light up the tinder. Add more tinder and kindling until the fire is
stabilized. Once the fire is stabilized, add more sticks of wood. The teepee will
collapse into a bed of ember after it catches fire. Once that happens, feed the ember
with larger pieces of wood to sustain it.
General Safety Protocols When Camping
Below is a set of guidelines you should follow when planning a camping trip
and during the actual camping trip:
1. Bring a first aid kit and know how to use its contents.
2. Never use flammable fluids in starting a fire. Use of flammable fluids in starting
a fire is extremely dangerous as it may cause fire to easily spread and ignite in other
areas away from the campfire.
3. Aside from a first aid kit, bring emergency supplies such as a map, compass,
whistle, waterproof fire starter, etc.
4. Apply insect repellant and sunscreen. Insects are most likely present in the camp
area during nighttime. You can use insect repellant to protect yourself from insect
bites. During the day, apply sunscreen to your skin to add protection from the
harmful ultraviolet rays of the sun.
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CP #: 09919370498
5. Bring safe food and water. If possible, food should be packed in tight, waterproof
bags or containers.
6. Do not disregard any injury (major or minor) and a any illness. Seek immediate
medical attention.
7. Know who to contact at the camp location during emergency situations. Always
have a back-up plan.
8. When you get home from the trip, check for ticks, sunburn or skin rashes, and
other health-related issues that may possibly arise.
9. Keep a disciplined attitude. Do not do anything that can harm yourself or other
campers in the campsite.
ACRIVITY 1:
sheet of paper.
1. What should be considered when choosing a backpack for hiking or trekking?
2. What is the ideal type of shoes to use when hiking or trekking?
5 4 3 2 1
The The The The The
ACTIVITY 2:
Enumerate the following:
1. First Aid and Emergency Kits in hiking and trekking
2. Mountaineering Etiquette
Month of April
Module 14: ORIENTEERING
What Is Orienteering?
Orienteering is primarily a competitive sport that requires an individual to
navigate from one point to another in an unfamiliar terrain. The basic idea of
orienteering is to travel in a course from start to finish with a set of control points
in-between. The order of control points is predetermined. Participants, called
orienteers, travel throughout the course with the help of a map and a compass. The
orienteer who completes the course with the fastest time wins the competition.
What is challenging and unique in orienteering is that orienteers must make quick
decisions while running at high speeds. They must seek the best possible routes to
finish the course by looking at unfamiliar terrain, whether in the actual surroundings
or on the map.
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CP #: 09919370498
Even though orienteering is a sport of its own, it remains an important element
of mountaineering since mountaineers must be equipped with navigational skills
such as reading a map and using a compass. Aside from being a competitive sport,
orienteering is also a great outdoor activity for simple recreational purposes.
HISTORY OF ORIENTEERING
Originally, orienteering was a part of Swedish military training. The term
orienteering was first used in 1886 at the Swedish Military Academy Kalberg. The
meaning of the term was "crossing unknown territory with the aid of compass and
map." In 1895, military garrisons in Oslo in Norway and Stockholm in Sweden held
orienteering competitions for their military personnel.
In 1897, the first publicly held orienteering competition took place in Norway. By
1930, orienteering had been firmly established in Nordic countries such as Finland,
Norway, and Sweden. By that time, these three countries had been regularly
meeting to further develop the sport. In 1932, the first international orienteering
competition between teams from Norway and Sweden was held in Norway. More
competitions were eventually held, with Finland and Denmark joining in.
After over a decade, an international orienteering conference with 12
participating countries was held in Sweden in 1959. The 12 participating countries
were Austria, Bulgaria, Czechoslovakia, Denmark, East Germany, Finland,
Hungary, Norway, Sweden, Switzerland, West Germany, and Yugoslavia. Two
years later, orienteering delegates from 10 European countries founded the
International Orienteering Foundation (IOF). Soon after, many national orienteering
federations in different countries around the globe were established, with the
support of the IOF. By 2010, the IOF already had 71 national orienteering member-
federations. World orienteering championships were initially held biannually from
1961 to 2003. After 2003, it became an annual competition and was recognized as
an Olympic sport in 1997.
Basics of Orienteering
Orienteering requires technical knowledge, basic to complex navigational
skills, and physical endurance.
Here are important concepts that you must know before you try your first
orienteering activity. Bear in mind that you can acquire and learn more advanced
knowledge about orienteering through online references and specialized
orienteering books.
Courses
Courses in orienteering events vary in terms of physical and technical
difficulty depending on the skill level of the participants. A map is usually provided
during the beginning of each event. The course is typically marked red or purple on
the map. A triangle is used to identify the starting point and the double circle
indicates the finish point. The circles are used to locate the control points.
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CP #: 09919370498
SAMPLE COURSE
Control Points and Control Description Sheet
Control points are indicators placed on the map to represent features of the
terrain. These are usually marked by orange or white flag symbols. These features
are described precisely through control description sheets or "clue sheets" which are
handed to participants before the start of the event.
Control Card and Punching

Each competitor carries a sheet of paper or electronic control card throughout
the whole course. It is presented at the starting and finishing points. The control
card is marked (punched) at each control point and will be used at the end of the
event to show if the participant has completed the course correctly. Electronic
punching is used in modern orienteering.
Personal Equipment
The following are the pieces of equipment you will need to engage in
orienteering.
1. Orienteering compass
A specific type of compass called thumb compass is used by competitors in
orienteering. This is a vital tool for correct navigation of the terrain.
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CP #: 09919370498
Orienteering compass
2. Topographic map
Orienteering events use an accurate, specially prepared, multicolored,
topographic map. The map is a graphic representation of natural and man-
made features of a terrain. A unique characteristic of a topographic map that
distinguishes it from general purpose maps is the portrayal of elevations and
shapes of terrains using contour lines.
Topographic map
3. Race suit/clothing
Proper protective suit or clothing is important for orienteers. An orienteer's
attire may vary depending on the local weather in the terrain. A lightweight,
stretchy suit that allows freedom of movement is the most recommended.
Race suit
4. Running shoes
Orienteers may encounter several types of surfaces such as muddy ground and
rocky slopes. It is highly suggested that participants wear light, durable shoes
with nonslip soles to allow good grip on all types of surfaces.
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CP #: 09919370498
5. Whistle
A whistle will come in handy during the event. If you think you are lost in the
terrain or an emergency happens along the way, use three long blasts to call
for help.
6. Pen and plastic bag

You can use a pen to mark down important features on the terrain or plan the
route you will take. A plastic bag can be used to protect your map from dirt
and water.
7. Drinking water
Continuous running at high speed under the scorching sun is tiring and
dehydrating. It is advisable to bring drinking water to keep your body
hydrated throughout the course.
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CP #: 09919370498
Use of Compass and Map
Two important skills in orienteering is the use of a compass and a map. Since
it is possible that you will be facing unfamiliar terrains, your compass and map are
very handy tools in helping you finish the course.
PLANNING THE ACTIVITY
Here is a list of guidelines you can consider in planning for your first and
subsequent orienteering activities.
Before the Activity
Check the local weather condition. Watch or listen to weather updates before
actually going to any orienteering event.
Dress appropriately. You should wear comfortable attire but keep in mind that you
will probably run in grassy and muddy terrain. You should cover enough of your
body for protection.
Prepare your gear and gather your supplies. Remember to bring your compass and
whistle. These items can usually be purchased at the event's registration area; but
bring your own to be sure. Bring drinking water as well since you will be running a
lot. (A copy of the course map will be given to each competitor at the beginning of
the event.)
Register for a course. You may be asked to specify your skill level. As a beginner,
you should join the beginner's course which usually follows designated trails and
runs for about 2 to 3,5 kilometers (km). A map of the course, the control card, and
the control descriptions will be given to you. (Advance courses are mainly off trail
and usually run from 3.5 to 10 km.)
During the Activity
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CP #: 09919370498
Study your map. When the race has started, take a moment to look at the map.
You will see the starting point, the control sites connected by lines, and a
finish point. Keep in mind that the control sites are numbered in the order they
are to be visited. Your starting point is a red triangle. Control sites are shown
as circles connected by lines. You may choose to not strictly follow the lines,
but you need to visit the circles based on the predetermined order given.
Orient your compass with your map. The map has an arrow indicating the
north Align the arrow of your compass to the north of the map. Your map is
topographic and shows the terrain and features of the course that are color
coded. For example:
 Light brown-paved areas
 White open woods
 Green-bushy area.
Look for your first control site. Your first control site will be indicated on the map
by a circle directly connected to the triangle (your starting point). You can use the
control description sheet for clues that describe each control site. In the event that
you arrive at a control site and see that the site does not match the description in the
control description sheet, you are probably at the wrong control site.
Punch your card or electronic dibber (an electronic device that records when you
arrive at a control site). When you arrive at the correct control site, you must prove
that you passed there. Control sites usually have a flag that has a plastic punch
where you can punch your control card or an electronic box to which you can dib
your electronic dibber. Afterward, leave the control site right away as staying too
long at the control site might give away your position to the runners trailing behind
you, especially if you are competing.
Proceed to the next control site. Look at your map before running to the next
control site. Make sure that the arrow of your compass is still aligned with the map's
arrow. before moving on. Move from one control site to another based on the given
order.
Find the finish point. Once you have visited all control sites in the correct order,
start heading to the finish point which is represented by concentric circles on the
map. Use your compass to ensure that you are moving in the right direction.
After the Activity
1. Whether you were able to finish the course or not, make sure that you check
out at the table at the finish point. Otherwise, authorities and rescuers might
misconstrue that you got lost and spend the night looking for you in the terrain.
2. Hit the gym to enhance and maintain your level of endurance.
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CP #: 09919370498
3. Research. Learn more about orienteering through resources you can find
online or in your school library.
General Safety Protocols in Orienteering
Orienteering can be quite dangerous, especially for beginners. Having
sufficient knowledge and a great level of physical endurance combined with
discipline in following safety protocols can lessen the risk of injury or other
emergency issues that might occur during the activity. Here are some safety
protocols you must follow when orienteering:
1. Bring a whistle. Use it to call for help when necessary.
2. Bring safe drinking water to keep yourself hydrated.
3. If you are lost or too tired to move further in the course, stay at one control site
or on the trail. This way, rescuers and safety personnel can easily find you.
4. Orienteering maps usually have indicators for first aid areas or the easiest way
out of the course. Head to these directions in case you need to abort the course.
5. Do not disregard any feeling of discomfort or illness before, during, and after
an orienteering activity. Ignoring it might lead to a more serious medical
condition.
Orienteering in the Philippines

Orienteering is an essential component of mountaineering which is
becoming a popular outdoor activity among Filipinos. However, orienteering is
an abstract idea to most amateur mountaineers since mountain climbing activities
are usually guided by local natives who live in the area or professional
mountaineers who are already familiar with the terrain. A few private
corporations such as yacht clubs and resorts offer orienteering as one of their
amenities. However, most of these are modified versions and are far from the
traditional version of orienteering. Several mountaineering clubs and
organizations have set up orienteering activities in nature parks, reserved areas,
and other locations in the country. Yet, most of these activities are only
accessible to their members.
ACRIVITY 1:
Describe the following in three to five sentences using the rubrics below. Write your
answer on a separate sheet of paper.
1. Mountaineering
2. Trekking
3. Hiking
4. Camping
5. Orienteering
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CP #: 09919370498
5 4 3 2 1
The The The The The
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CP #: 09919370498

Pe 2ND Sem

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ARCHDIOCESE OF LINGAYEN-DAGUPAN CATHOLIC SCHOOLS

URBIZTONDO CATHOLIC SCHOOL, INC.

RHEA MARIEL R. CHICO

JOE ANN V. DADUYA

KIM ABIGAIL S. CAMACHO

CONTENT STANDARD: The learners will be able to understanding of the

BENEFITS OF WATER-BASED RECREATION

HAZARDS OF WATER-BASED RECREATIONAL ACTIVITIES

Reducing and Preventing Hazards

ON INFECTIONS AND MICROBIAL RISKS

PERFORMANCE STANDARD: The learners describe Swimming as a Recreational Activity

LESSONS AND COVERAGE:

• Discuss the Swimming as a Recreational Activity

DIFFERENCE BETWEEN RECREATIONAL AND COMPETITIVE

What to Eat Before and After Swimming

Maintaining Safety in Swimming

1. Learn swimming and water safety skills.

Floating on Your Back

Back Floating with Arms Extended

Back Floating in a T Position

Here is how to float in a T position:

Back Floating in a Straight Line

Floating on Your Front

Front Floating with Arms Extended

Here is how to front float in a T position:

Front Floating in a Straight Line

Basic Types of Kicks

 Develop a breathing rhythm.

Recreational Mountaineering and Mountourism

Health Benefits of Mountaineering

Hiking and Trekking

Hiking or Trekking Equipment

Mountaineering enthusiasts, however, use specially designed backpacks for

Clothing and Other Body Protection

- over-the-counter medicines such as paracetamol (for fever and headache),

Choosing the Food and Amount of Water to Bring

Be Familiar with the Mountain

Module 13: Camping

 The term camping has no universal definition. It is comprised of a range of

A waterproof tent serves as the

A sleeping bag provides insulation for

Sleeping mats or pads are often

A portable stove is used to cook

Safe food and water are primary

Flashlights are the most convenient

Duct tape, matches, and a Swiss knife

THINGS TO KEEP IN MIND

During the Camping Trip

Control Card and Punching

6. Pen and plastic bag

PLANNING THE ACTIVITY

Orienteering in the Philippines

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