PHYSICAL EDUCATION (3rd Quarter)  Picnic

Week 1: Nature and Background of Outdoor Water:

Recreation
 Swimming
“Recreare”  Snorkeling
- Derived from the latin word which means  Scuba diving
“to be refreshed.”  Surfing
 Canoeing
Outdoor  Kayaking
- Is a space outside an enclose area
Air:
OUTDOOR RECREATION
 Paragliding
- Any activity which is done outside an  Parasailing
enclosed area.  Skydiving
- There is an interaction of man and nature.
- Are organized activities done during free Benefits of Outdoor Recreation
time for the students own personal reasons, 1. Physical
where an interaction between man and an - Allows people to move.
element of nature is present. - It gets their hear pumping and their bigger
- Does not have a formal rules and is not muscle at work.
competitive in nature which makes it 2. Emotional
different from outdoor sports. - Satisfaction
IMPORTANT CONCEPTS - Rest, relax, de-stress, unwind, feel
revitalized.
1. FREE TIME – refers to the time remaining 3. Social
after existence time (time spent for - Interaction with others.
biological needs such as sleeping, eating, - Family bonding.
etc.) - Promotes stewardship.
2. EXISTING TIME- eating, sleeping, 4. Spiritual
biological needs. - Can stir up spiritual.
3. SUBSISTENCE TIME – refers to tome - Strengthens an individual as it heals and
spent for economic purposes such as work, soothes the body and soul.
chores at home, school and schoolwork. 5. Economic
Biggest part of the day. - More productive at work
4. Choices for recreation are individually and - Creates job.
voluntarily done. It depends on one’s
interest’s pursuits, and needs. Week 2: The Leave No Trace Seven Principles
5. The outdoors in a broad sense is a space THE LEAVE NO TRACE (LNT)
outside and enclosed space such as
buildings or shelters. - Seven principles are a universal set of
6. Interaction of man and nature is how principles that aims to promote, encourage,
outdoor recreation differs from other and practice ways of taking care of and
activities- the element of nature. preserving the environment, especially
during outdoor recreation activities.
Different Outdoor Recreational Activities  Plan ahead and prepare.
Land:  Travel and camp on durable places.
 Dispose of waste properly – this principle
 Mountaineering applies to everything from litter to human
 Trekking waste to rinse water.
 Hiking  Minimize campfire impacts.
 Camping  Leave what you find.
  Respect wildlife.
 Be considerate of other visitors.
Week 3: Snorkeling and Snorkeling Equipment
Snorkeling
- Is a way of viewing the underwater
through swimming using the mask,
snorkel, and fins.
- Mask, snorkel, fins are the basic
equipment.
DIFFERENT KINDS OF MASKS
Mask lenses/windows
1. A good quality snorkeling mas has
lens/lenses made of high quality resistant
glass, not plastic. The number of lenses:
a. Classic has one big lens with nose
inside
b. Sealing mask, one lens mask has a
nose pocket
c. Split/two lens mask allows more room
for a bigger nose bridge
d. Three/four lens mask has side
windows; allows better peripheral
vision and lighter; increases mask air
volume.
2. Volume of mask refers to the air space
inside the mask.
a. High volume is farther from face, has
more air inside, has more buoyancy.
b. Low volume means less trouble
sealing, easier to purge water, but has
less visibility.
 Water resists or “pushes back” anything
moving through it. This is the principle
behind the fins. It is this resistance that
provides much of the propulsion created
by moving fins.
 Speed and efficiency in swimming are
what one gains in wearing fins.
Ways of getting the right mask fit
 Mask should be defogged before entering
the water. Can be done by: defogging
solution, toothpaste, and spitting on the
mask.
Week 4: Snorkeling Basic Techniques
Snorkeling
- Helps the overall fitness of a person
- Tones and trims your body while having
fun under the water
- Builds greater lung capacity when you are
forced to hold your breath underwater for
an extended period of time.
- It increases your oxygen uptake which is a
positive indicator of aerobic fitness.
- Also good for cardiovascular workout.
Safety Measures
o Checking the weather forecast
o Snorkeling must never be done alone
o Snorkelers are visitors to marine life
Common Problems in Snorkeling
1. Ear pressure
- To equalize this pressure, do the “pinch
blow nose” technique.
2. Mask filled with water
- Simply blow air out through the nose
while the mas is on.
3. Water entering the snorkel
- Clear the snorkel by blowing out through
the snorkel to force the water out through
the top.
Week 5: Canoeing and Kayaking
Kayaking and canoeing both require a paddle for
propulsion and steering.
Canoe
- Padding has played a role in human history
for at least 6k to 8k years.
- The word canoe originated from the Carib
word Kenu which means “dugout”
- Canoes were made through an extensive
process of carving and burning trees into a
hollow shaft.
- Wide open top
- Canoers sits on a raised seat or knees on
the bottom of the boat. They use single
bladed paddle.

Kayak
- Or gajak, meaning “man’s boat” or
“hunter’s boat” originated from the Inuit
and Aleut tribes of Artic North America.
- Building the kayak was also a joint effort
of the man and his wife.
- From whale bone.
Paddles
- Are equipment used to propel and
maneuver the boat.
 A longer boat is faster and can carry more
people.
 The beam of a boat is measured at its
widest part.
 The shape of the bottom of the boat: vee-
bottomed, round bottomed, or flat
bottomed.
 Flat is stable, round and vee-bottomed
boats are little wobbly when enters
onboard, but they are easy to paddle.
 Wider boat is suitable for more relaxing
activities.
4 Types of Canoeing
1. Recreational
2. Tourin
3. Racing
4. Freestyle
Week 6: Canoeing and Kayaking Skills
Start with canoeing skills first:
Entering a canoe should be done in the proper way
to avoid rocking the boat or the person becoming
off-balance and tumbling the boat.
Holding the paddle right away
Position of paddler. The paddler may either sit or
kneel.
Forward stroke:
a. Cath phase – the paddler is first stuck
down in the water but no power applied
yet.
b. Power/propulsion phase – the paddler uses
the muscles on his torso.
c. Exit and recovery phase – stroke ends at
paddler’s hips.
Kayak skills:
Entering the kayak
Holding the kayak paddle – important that the
hands hold the shaft at the correct distance of
hands.
Paddling position paddlers should sit straight
when kayaking to allow a broader range of
movement and increase strength when doing the
strokes.
Holding the paddle:
The “right hand fixed, left hand loose” technique
is applied in using the paddle for strokes,
recoveries, and maneuvers.
Forward stroke
Week 7: Scuba Diving
Scuba diving
- Scuba stands for Self-Contained
Underwater Breathing Apparatus
- A diving method where you use a regulator
as your breathing apparatus and a tank
with compressed air so that you can
breathe normally underwater.
- Can be used for recreation, technical,
commercial, military operations and rescue
and retrieving.
Dive plan
- Depth, current, hazards, the entry and exit
locations, destination, and common marine
life. Also water temperature, visibility,
currents, and surge.
- Emergency plan includes review of
emergency procedures, where the first aid
equipment is located, and plan for
contacting emergency personnel.
- Activity plan includes planning on the
objective of the dive, the maximum depth,
dive time and air pressure, navigational
pattern, and even designation of dive
leader.
Week 8: Scuba Diving Equipment
Diving mask
- A piece of diving equipment designed to
allow a diver to see clearly underwater.
- Also provides protection for the eyes from
water, debris, and marine life.
Snorkel
- A tube-like device that allows a person to
breathe while swimming or diving
underwater.
- Provides a means for individuals to stay
underwater for longer periods of time
without having to surface for air.
Dive knives
- Used as safety equipment
- Used to cut through ropes, fishing lines,
and other objects.
- Should be maintained on a regular basis to
keep them in excellent shape.
Scuba tank
- A gas cylinder used to store and transport
the high pressure breathing gas that divers
need.
- 21% oxygen
- 35% helium
- 44% nitrogen
Diving octopus
- Essential piece of equipment for scuba
divers that serves as a backup regulator in
case of an emergency.
- A second stage regulator that is attached to
a longer hose than the primary regulator
and is usually yellow in color to make it
easily identifiable in case of an emergency.
Diving fins
- Provie propulsion and maneuverability in
the water.
- Allow a diver to move through the water
with greater speed and efficiency, using
less energy and reducing fatigue.
Weight belts
- Made of nylon to ensure they are
appropriately balanced.
Wet suit
- People who spend a lot of time under
water.
- Proper attire to wear when participating in
water activities.
Dive lights
- Used to illuminate a space while exploring
the underwater world.
Scuba regulator
- Device that delivers air to the diver
 Jacque Costeau – father of Scuba diving
 Emile Gagnan – diving bell
 Aristotle – Alexander the Great – first
ever scuba diver
 Leonardo Da Vinci – inventor of wet suit