1690 - Edmund Halley developed an improved diving bell.
WEEK 7: SCUBA DIVING
WHAT IS SCUBA DIVING?
 Scuba is an acronym for SELF CONTAINED
UNDERWATER BREATHING APPARATUS.
 Scuba diving is a diving method where a diver uses a
regulator as the breathing apparatus and a tank with
compressed air which enables the diver to breathe
 normally underwater.
 With these equipment, a diver can explore the waters
for a longer period of time.
 Modern-day divers are fortunate to have better means
of going deeper and staying longer underwater.
Evolution of Scuba Diving (US Manual, 1993)
1300s - A simple cauldron in the shape of a bell was used
where the idea was to trap the air inside the container where
the diver swims out until he or she runs out of breath then
returns to the bell to replenish air.
The diving bell with trapped air was brought down two
people inside.
1825 - William James invented the first workable, full-time
SCUBA. It had a cylinder belt around the diver’s trunk that
served as an air reservoir.
1715 - Englishman John Lethbridge built the “diving
engine” which was an underwater oak cylinder supplied
with compressed air from the surface.
1823 - Charles Anthony Deane invented the “smoke
helmet” originally for firefighters. The helmet fits over a
man’s head with an attached hose for supply of an air which
comes from the surface.
1837 - German inventor Augustus Siebe innovated a closed
diving suit to complete the diving helmet of Deane. The suit
was connected to an air pump on the surface and became the
first standard diving dress.
1843 - The first diving school was established by the Royal
Navy.
1866 - Frenchmen Benoit Rouquayrol and Auguste
Denayrouze patented the “Aerophore”, where the diver
carries a steel tank of compressed air and is connected
through a valve which goes to the mouthpiece.
1876 - Henry A. Fleuss, an English merchant seaman,
developed the first self-contained diving gear that used
compressed oxygen and not compressed air.
1943 - Jacques Cousteau and Emile Gagnan redesigned a
car regulator which provided compressed air to divers in the
slightest breath and later on called as the aqualung. This
design has changed the landscape of diving and remains to
be what we know as the SCUBA of modern day.
WHO CAN DIVE?
Almost anyone can scuba dive. However..
 Age
 Health
 Disabilities
 Swimming skills
“The following are the essential needs of every diver”
 DIVE MASK creates the air pocket to have a clearer
view of the underwater life.
 SNORKEL is breathing tube allowing you to inhale
and exhale through your mouth when swimming face
down on water surface.
 REGULATOR lets you breathe underwater.
 BCD or BOYOUNCY CONTROL DEVICE helps
control the position in the water column.
 OCTOPUS is the back up regulator.
 WEIGHT BELT is used to counteract the buoyancy.
 SPG or SUBMERSIBLE PRESSURE GAUGE
shows how much of the air left.
 SCUBA TANK contains the pressurized air which
allows one to breathe and to stay longer underwater.
 FINS provide the propulsion that makes it possible to
swim with less effort.
 SCUBA or WET SUIT provides protection from the
coldness of the water and from other elements.
 WHAT ARE THE SKILLS NEEDED IN SCUBA
DIVING? Step 1: Understand the use of the Buoyancy Compensator
Device (BCD)
 Pre-Dive
Step 2: Do not deflate all the air from the BCD to begin the
Diving is really a new adventure as one seem to enter an descent
entirely new world, with species that can only be find in
water. But this becomes a nightmare if certain safety Step 3: Exhale fully to begin your descent
procedures are not followed. The pre-dive entails
procedures that diver adhere to. There is the detailed safety Step 4: Re-establish neutral buoyancy
check of equipment and readiness on the divers as well. The
procedures are standardized and observing it step-by-step is
a must. Step 5: Regroup

 Pre-Dive Safety Check  Ascending

A pre-dive safety check must be done before going to the

water. five steps of the pre-dive safety check are as follows:

1. Check the buoyancy compensator

“OTHER ACCESSORIES” 2. Check the weights

 DIVE COMPUTER monitors the diver’s depth, time 3. Check the releases
of being underwater, and the remaining time for one to
be safely down in the water. 4. Check the air regulators

 DIVE LIGHTS provides the needed light as it can be
dark underwater.
 DIVE KNIFE is used for cutting ropes, lines, and
mono filament.
 DIVE CASE is used for protecting the gears while
travelling.
5. Final okay
 Descending
Descending to water should be done in a slow and
controlled way; this is what they call the controlled descent.
It is using the lungs to descend and the BCD for making
oneself neutrally buoyant.
The following steps will ensure a completed descent:
 What is Hiking?
 is an activity of moderate difficulty, which involves
walking across long distances generally on trails or
paths. The duration of the activity varies between
short half-day programs and longer itineraries of over
20 days. It is usually an activity that allows groups of
different sizes.
What is Trekking?
 is an outdoor activity of walking for more than a day.
It is a form of walking, undertaken with the specific
purpose of exploring and enjoying the scenery.
Trekking could be a motive, It could be a
commitment, an aim, an objective, a mission, a party,
a social gathering.
What are hiking and trekking essential?
 Backpack – is very important during a hike, since
everything that one will be needing is carried in this
pack. For a day’s hike, a small pack is just fine as
WEEK 8: HIKING AND TREKKING
there are just a few things needed for it. Trekking on
one hand is a different story, as this like carrying
“your home on your back.” food, clothing, shelter,
cooking gears, and other essentials will all be placed
in one pack.
 Footwear – trekking requires long walks, and the
shoes are the most important requirement at this point.
With the wrong footwear, trekking experience will
surely be a disaster, going home with blister and
bruises. A good fit is the number one requirement in
choosing a footwear.
Hiking Shoes - These shoes are lighter compared to boots
and more flexible but offer less support. They are best for
well defined trails and shorter hikes where one carries
relatively lighter load. For seasoned hikers, carrying some
weight goes farther even on rugged trails when wearing
these shoes.
Hiking Boots - Hiking boots give more support and have
more protective features than the hiking shoes because they
have higher cut with slightly stiffer materials. The trade-off
though is the weight these are
heavier than hiking shoes.
Backpacking Boots - For longer treks carrying heavy loads,
then the backpacking boots more advisable. These shoes are
tough and can cope with all kinds of terrain and weather
condition. They are taller and stiffer and have thicker out
soles with an all-around protection.
Trekking Poles - Trekking poles have a maximum length
135 cm (54 inches). They are often made into two or three
sections and can be retracted or extended as necessary.
When fully retracted, it may be attached to the backpack.
The poles are essential aide for those with knee problems.
However, they are also used by some to provide lateral
stability on steep slopes and aid when climbing rocks and
boulders.
What are the nutritional considerations for hiking?
 On the top list of things, we need to plan for is the fuel
for the body. The body’s need for food depends on
this distance of trek, temperature, and mountain
elevation. The fat in the body supplies a lot of energy
and is slowly burned, but it needs to replenish by food.
If one runs out of food, the body consumes muscle for
fuel and this result in fatigue and a slowdown in
performance.

 Calorie Requirement - Calories are taken from food
containing carbohydrates, proteins, and fats. All the
calories can either be burned during the activity or
store mostly as fats which still can be used up later.
Fat is the highest calories and is the best fuel source
for aerobic activities which require more calories to
burn.
 Energy Bar - Energy bars are ideal for mountaineers
who are on the move but are feeling fatigue due to
lack of proper nutrition. These food products are
commonly consumed snack items by mountaineer as
they trek toward their destination.
 Hydrating the Body - The water requirement of the
body depends on the temperature and energy
expenditure. However, generally water requirement is
at least 1 to 2 liters a day. This will increase with the
heavy walking and hot temperature. It also depends on
the kind of food you are consuming.
What are the basic skills in hiking?
 Setting Hiking Pace – the hiker sets the pace to make
the body feel good. The heart, lungs, and legs become
the monitor whether one is within his/her pace or not.
 Establishing Your Rhythm – rhythm is the pace one
can maintain for a long time without requiring break.
Practice breathing and have it synchronized with your
step. Swing arms to keep the upper and lower body
synced up and in step with good momentum.
 Taking Breaks – give the heart, lungs and muscle a
chance to rest a bit. Break also will give time to check
whether one has spots or any potential problem which
unnoticed while walking.
What are the health-related benefits of hiking and trekking?
 Walking up and down trails, mountains, and hills will
definitely make heart pump harder to keep up with the
oxygen demand and thus increase the blood flow to
the muscle and brain.
What are some safety reminders in
hiking and trekking?
Hike with group and never alone.  headlamps are very bright, very small, inexpensive, and last
Instructions from guides, facilitator, or leader should be
given utmost attention.
Keep in mind and heart the leave no trace seven principles.
Ensure safety of self and other. Learn to apply first aid.
HIKING AND TREKKING EQUIPMENT
The things you need in your daily normal activities are not
the same as the ones that you will need when you trek or
hike. What you need are some basic equipment that will
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 your most important companions in your
climb. It is where you put almost all the things that you need
for the climb. Your bag for the climb should be a backpack,
which is a type of bag carried on your back and secured
with straps that go over your shoulders.
Map & Compass - Whether you've been on this trail 50
times or this is your first, there is always a chance of getting
lost. Unexpected injuries, bad weather, a closed trail, wild
animals may all require an immediate change in route.
Flashlight - Even if you start hiking at 6:00am and will be
finished by 11:00am, still take your flashlight. An injury or
bad weather can easily keep you out through the night. LED
a long time.

Food - Your body will expend lots of energy hauling you all
over the hills. Continually snacking throughout the hike is a
good way to keep the tank full and the motor running. If you
wait to drink when you feel thirsty and wait to eat when you
feel hungry, your body will already be in need. It's better to
drink and eat a bit often throughout the day to stay strong.
Rain gear & Clothes - If you are a summer hiker at low
elevations, then that's probably all you need for rain-gear.
But I hike in the mountains and rain can feel more like ice
up
there and the implications of not being prepared can be
deadly. I always take a good raincoat with hood and rain
pants. I can wear the extra layer to stay warm when the
temperature drops, to stay dry in fog and dampness, and to
shed rain or snow. The pants are critical and often
overlooked.
Fire starter & Matches - I always have matches in film
canister, cigarette lighter, and magnesium sparker. That's
three ways I can get warmth if I get caught in a bad
situation. The magnesium lighter weighs quite a bit, but it is
my final backup that works when wet.
First Aid Kit - a small kit with basic supplies like moleskin,
tweezers, band aids, antiseptic wipes, gauze pad, and tape is
adequate for most problems.
Whistle - All you need to do is blow air. Even if both your
legs are broken and you are at the bottom of a cliff, you can
still use it and the sound of a whistle can carry far to
rescuers. Only use it for emergencies, not just for the fun of
it while hiking.
Emergency Stove - An item I take with me is a pocket
stove that burns denatured alcohol. The stove and fuel
weighs just a couple ounces and takes little space. I also
have a sheet of aluminum foil to make a small pot in which
I can heat water. This can be a huge help in hypothermic
situations.
Footwear - your feet are the most used body part during a
climb. Your feet carry your body weight as they take you
where you want to go.
Hiking and trekking can be hazardous because of terrain,
inclement weather, becoming lost or preexisting medical
conditions the dangerous circumstances hikers can face
include specific accidents or physical ailments. Potential
hazards involving physical ailments may include the
following:
 Dehydration – occurs when you use or lose more
fluid than you take in, and your body doesn’t have
enough water and other fluids to carry out its normal
function.
 Frostbite – an injury caused by freezing of the skin
and underlying tissues. The skin becomes cold and
red, then numb hard and pale. Hypothermia – a
medical emergency that occurs when your body
 loses heat faster then it can produce heat, causing a
dangerously low body temperature. Normal body
temperature is around 98.6 F (37 C).
 Sunburn – the term for red, sometimes swollen, and
painful skin caused by overexposure to ultraviolet
(UV) rays from the sun.
 Heat stroke – a condition caused by your body
overheating, usually as a result of prolonged exposure
to or over exertion in high temperatures.
 Diarrhea – loose, watery and possibly more frequent
bowel movements.
 Hike with a “buddy” when at all possible. If you
choose to hike alone, make sure someone
 knows where you are headed and when you should be
expected back.
 Avoid venturing off the beaten path. Staying on
marked trails is important,
 regardless of how familiar with the area.
 Stay hydrated and bring drinking water.
 Know where you are going ahead of time. Check out
the trail you plan to hike
 ahead of time to know what you are getting into.
 Dress appropriately for the weather and specific
hiking area.
PHYSICAL AND MENTAL HEALTH
Cardiovascular Strength - By walking up and down hills
and mountains, the heart has to pump harder to keep with
the oxygen demand. The heart rate does maintain a steady,
increased rate, increasing blood flow to the muscle and
brain.
Weight Loss - These physical activities eventually help
shed unwanted fat and water weight. In fact, 6 weeks of
trekking at moderate level of intensity on a regular basis can
lead to significant weight loss.
Builds a Robust Heart - Hiking and trekking are great bet
for those who wish to keep their hearts healthy and agile.
While trekking, a person has to climb up and down which
making the heart pump blood with vigorously and building
cardiac muscle.
Improves Lung Capacity - Hiking and trekking strengthen
the muscles of the neck and chest, including the diaphragm
and muscles the ribs that work together to power inhaling
and exhaling. When you hike or
trek your muscles work harder, your body uses more oxygen
and produces more carbon dioxide. To cope with this extra
demand, your breathing has to increase, and your circulation
also speeds up to take the oxygen to the muscle so that they
can keep moving.
Builds Strong Bones - Hiking and trekking require
optimum effort from the human body, as it requires
stretching, jumping, climbing and dodging at several
intervals. Such small burst of exercises at regular intervals
during a trek help make bones stronger. Hikers also have the
added the burden of carrying supplies, such as water, first
aid kits, clothes and even camping equipment which would
mean added weight on the shoulders and spine. If carried
properly, this weight training can help add on bone density
thereby achieving overall fitness.
Agile Muscles - The one thing that a trekker would surely
achieve while on a trekking tour is excellent muscle
strength. The energy and strain that a trekker requires while
on a
trekking tour would undoubtedly lead to exercising of each This type of pad, provides protection from the hard ground.
and every muscle in the body, from the core abdominal Very useful if you want to spend a comfortable night
muscles to the quads and calves, thus making body flexible outdoors.
and muscle agile.
WEEK 9: CAMPING
What is camping
Camping is an outdoor recreational activity.The participants
(campers) leave nature while spending one or several nights
outdoors.
What do I need to go camping?
When you go camping there are several things you should
keep in mind. We are going to describe some of the Sleeping Bag
essentials for going camping. A large well-padded bag designed for sleeping in, especially
outdoors. This especial bag keeps you warm at night.
Tent
A tent is a portable shelter that is usually made of poles and
waterproof materials. It is your house when you are in the
outdoors.
Stove
A stove is a device made for cooking and heating food. The
one you see in the picture is great for camping because it is
very small and easy to carry,
Sleeping Pad
 Hat
A hat is a covering for your head. It is very useful to protect
you from the heat of the sun. Coat
A coat is a garment to protect the upper section of your
body. The one you see in the picture is a rain coat,
especially made for the rainy weather.

Backpack
A backpack is a type of sack to carry supplies. You can use
it to carry food, gear and all you need while camping.

Compass
It is an instrument for finding direction, it uses a magnetized
needle to point to the north. Very useful to know where you Biomes
are going.  Desert
 Forest
 Mountains

Planning
 Plan your destination
 Food
 Extra Clothing
 Time
flashlight
This is a small portable electric lamp and it is very useful to
illuminate your path in the dark.

THINGS TO CONSIDER IN ORGANIZING A

CAMPING ACTIVITY:
 Activities
Decide what’s Important in a Camping Experience   Cycling
 Canoeing
 The first question to ask yourself is: “what do I want  Climbing
to do, exactly?” This will dictate where you should go,  Quad biking
and what you’ll look for in a campsite.   Fishing
 Hiking
Reserve Your Campsite  Play music
 Take pictures
 Sit by the fire
 Once you’ve determined what you want out of your
camping trip, the hunt for the perfect campground
begins.

Plan Your Menu 

 When planning a camping trip, the menu is often the

most daunting. But preparing meals outside is not as
limiting or difficult as it may seem; from steaks to
omelets and pasta, you can cook it all with the right
tools and storage. 

Pack Your Gear 

 It’s always good to have a camping checklist on hand

so you don’t leave any essentials behind

Companions
 Friends
 Family
 Social Camping