LEARNING ACTIVIITY SHEET IN HEALTH OPTIMIZING PHYSICAL EDUCATION 4

Facing the Giants—I Can Do It

(Full Psychosocial Interventions)

A. Background Information for Learners

This lesson deals with the psychosocial interventions that will help students realize the
importance of staying connected with their loved ones in this time of pandemic. It suggests ways
of coping from this problem by appreciating their simple personal daily routines at home and
turning them into worthwhile recreational activities so they can maintain mobility and reduce
boredom.

B. Learning Competency with code

Lesson 1
1. Validate feelings and normalize your reactions;
2. Calm down and control your emotions;
3. Identify people and agencies whom you can approach for help;
4. Identify your sources of strength.

C. Directions/ Instructions

After going through with this unit, you are expected to:

1. Read and follow each direction carefully.

2. Accomplish each activity for the mastery of competency.
3. Use the Learning Activity Sheets with care.
4. Record your points for each activity
5. Always aim to get at least 80% of the total number of given items.
6. If you have any question, contact your teacher through messenger or text.

D. Exercises / Activities

D.1 INTRODUCTION

Activity 1: KNOW ME WELL. Find the meaning of the acronyms below.

1. COVID-19 _____________________________________________
2. DOH _____________________________________________
3. IATF-EID _____________________________________________
4. LGU _____________________________________________
5. DOLE _____________________________________________
6. ECQ _____________________________________________
7. GCQ _____________________________________________
8. DFA _____________________________________________
9. DBM _____________________________________________
10. DILG _____________________________________________

D.2 DEVELOPMENT
Facing the Giants
Stay at home. Wear mask. Always wash your hands. Observe proper hygiene. Practice social
distancing. These are just a few of the many reminders of the government for us to strictly and religiously
follow during this pandemic. Far from the normal ways of life where we can freely go to the malls, beaches,
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parks or church, host or attend parties and big events, travel to places we plan for vacation, and the like,
this situation brings so much adjustment in many aspects of our lives --- emotionally, socially, physically,
financially --- to mention a few.
Be aware that the government is exhausting all its effort to combat this disease. It is working hand in
hand with the frontliners (health workers, police force, military personnel, local government units (LGUs),
basic services providers, volunteers, and others) in finding ways to provide continuous social services to the
general public through public service, health care, financial assistance, peace and order, to name a few.
Chaired by the DOH, the Inter-Agency Task Force on Emerging Infectious Diseases (IATF-EID) composed of
the DFA, DILG, DOJ, DOLE, DOT, DOTr, DTI, DA and DBM, work together to address the spreading of the
disease across the country.
It is the government’s initiative to create and mobilize all the health sectors in the country form the
national down to the barangay level in order to give quick response to any situations related to COVID-19. In
the case that one experiences COVID-19-related symptoms, one has to report to the proper health
authorities in your locality. Likewise, those who have travel history from other places are subject to
monitoring. Whatever quarantine level our place belongs, let us all support the effort of the government to
help end this problem by following the “new normal” way of life.
We all experience the same thing. I am worried, you, too. I am afraid, you, too. I am bored, you, too.
We are on the same boat except that we have different levels of experience and acceptability about the
situation. We use technology to access news. Television, radio and social media are some of our sources of
information. We rely so much on the updates given by these platforms to the point that our minds are
overloaded with thoughts (both reliable and fake) that are causing us psychologically and emotionally
affected. With this, let us be mindful of the things that we are going to feed our minds in order to lessen our
worries and be at peak of good decision-making. It is necessary for us to stay calm, focused and be
optimistic despite of the difficulties that we are facing now. Let us always be vigilant. Show more compassion
to one another. As a student, staying at home at this moment in time means having more time for yourself to
relax/recreate, to hone your talents/skills and to have more bonding time with your family. Enjoy every
moment of it as you journey towards the “new normal”.
D.3 ENGAGEMENT

Activity 2. DESCRIBE ME NOW

1. Look around you. Choose an object to represent yourself. Draw it.

2. Based on the concepts in Lesson 1, describe your drawing and make a connection by discussing
your thoughts and feelings about your experiences during the quarantine period.
3. Use one (1) short bond paper for your drawing and explanation.

D.4 ASSIMILATION

Activity 3. THE FRONTLINERS, MY HEROES

1. Reflect on the sacrifices of the frontlines in our community.

2. Write a letter of appreciation to them for serving selflessly and risking their lives (buwis-buhay) just
to give us a better and safer life during the pandemic.

E. Rubric for scoring

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 Rubric for Drawing (Describe me now)
Criteria Rating

The drawing clearly expresses the information and 5 4 3 2 1

message.

The drawing highlights important information 5 4 3 2 1

relevant to the topic.

The drawing is creative and artistic. 5 4 3 2 1

Rubric for Letter-Writing

Criteria Rating

The content relates entirely to the assigned topic or 5 4 3 2 1

issue.

The content conveys a genuine personal view 5 4 3 2 1

regarding the topic or issue.

The work is original. 5 4 3 2 1

F. References for learners

Division of Cagayan de Oro City (2020). Physical Education and Health (H.O.P.E. 4) Quarter
3-Module 1: Moving On: Adapting the “New Normal” Fr. William F. Masterson Ave. , Upper
Balulang Cagayan De Oro City

LEARNING ACTIVIITY SHEET IN HEALTH OPTIMIZING PHYSICAL EDUCATION 4

Finding Joy in the “New Normal”
(Integration of Psychosocial Activities in the Lessons)

3
A. Background Information for Learners

This lesson deals with the psychosocial interventions that will help students realize the importance of
staying connected with their loved ones in this time of pandemic. Home is your safest refuge this
time. This is where you can protect yourself and your family from the deadly COVID-19. As a
student and citizen of this country, this is the best thing you can do to help our frontliners in this fight.
Continue to support and help them in your little ways.

B. Learning Competency with code

Lesson 2
1. Manage your physical reactions;
2. Manage your thoughts and emotions;
3. Seek solutions and social support; 4. Resume positive activities; and
5. Move forward.

C. Directions/ Instructions
After going through with this unit, you are expected to:

1. Read and follow each direction carefully.

2. Accomplish each activity for the mastery of competency.
3. Use the Learning Activity Sheets with care.
4. Record your points for each activity
5. Always aim to get at least 80% of the total number of given items.
6. If you have any question, contact your teacher through messenger or text

D. Exercises / Activities

D.1 INTRODUCTION

ACTIVITY 1: Let’s Enumerate

Direction: List down 20 things you can do at home as a citizen-student during this pandemic.
1. 6. 11. 16.
2. 7. 12. 17.
3. 8. 13. 18.
4. 9. 14. 19.
5. 10. 15. 20.

D.2 DEVELOPMENT
Finding Joy in the “New Normal”

The quarantine level in each area is changing every fifteen days as decided by the government
and the IATF-EID. Depending on the risk level, changing the quarantine status (i.e. ECQ, MECQ,
GCQ, MGCQ) may vary from one place to another. This means that the way of life in a certain
place must also conform to the existing rules and regulations. Honestly, community quarantine
affects us all. We are still facing the uncertainties of tomorrow. The COVID-19 pandemic forces
the government to implement the “new normal” in order to move forward. Programs and policies
are made to help the society adapt to this. Still, we need to practice social distancing, continue to
wear masks and wash hands more often as we continue to face this battle. How about you?
Have you adjusted already to the “new normal”?
Recreation does not stop during this pandemic. There are so many recreational activities you
can do at home to kill boredom. Have you tried gardening? Seeing the healthy plants in your
garden can make you smile. Did you do some household chores like sweeping and scrubbing
the floor, fetching water, feeding the pets or even watering the plants? Doing them all with a big
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 smile on your face is already a form of recreation. How much more if you are doing them with
your loved ones! Turn your boredom into fun. Learning to like and love what you are doing will
lead you to finding real happiness in overcoming adversity. Relax, enjoy, have fun, smile, and
most of all, move forward.

• Corona Virus Disease (COVID) – 19 is a pandemic and is considered as an invisible enemy

because we cannot see them. We do not know where it is coming from, when it will hit, who its
vector (nagdadala) is and how it will end.

• Stay at home, wearing of mask, frequent washing of hands, observing proper hygiene and
maintaining physical distancing are the best practices to combat COVID-19.
• The government is working hand in hand with the frontliners (health workers, police force, military
personnel, local government units (LGUs), basic services providers, volunteers, and others) in
finding ways to provide continuous social services to the general public through public service,
health care, financial assistance, peace and order, to name a few.

• The Inter-Agency Task Force on Emerging Infectious Diseases (IATF-EID), chaired by the DOH
is composed of the DFA, DILG, DOJ, DOLE, DOT, DOTr, DTI, DA and DBM, who work together
to address the spreading of the disease across the country.

• It is the government’s initiative to create and mobilize all the health sectors in the country form
the national down to the barangay level in order to give quick response to any situations related
to COVID-19.

• The quarantine level in each area, as decided by the government and the IATF-EID, is
categorized into ECQ, MECQ, GCQ, MGCQ.

• The COVID-19 pandemic forces the government to implement the “new normal” in order to move
forward. Programs and policies are made to help the society adapt to this. Still, we need to
practice social distancing, continue to wear masks and wash hands more often as we continue to
face this battle.

• Doing recreational activities at home can reduce boredom. Doing gardening, petting animals,
watching television, playing board games are a few examples of activities you can do during this
time.

D.3 ENGAGEMENT

Activity 2. ME AND MY FAMILY

1. Think of the recreational/positive activities you and your family did during the quarantine period.
2. Describe how you and your family support and help each other to move forward through these
activities. Did you find enjoyment in what you did at home? Write your observations below.

D.4 ASSIMILATION

Activity 3. #COVID-FREE

1. Think of a recreational activity that you dream of doing when the pandemic is over.
2. Use one (1) short bond paper for your drawing and explanation
3. Write your reflection at the back of the short bond paper.

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 E. Rubric for scoring

Rubric for Essay

Criteria Rating

The paper relates entirely to the assigned topic or issue. 5 4 3 2 1

The paper conveys a genuine personal view regarding the
topic or issue. 5 4 3 2 1
The work is original. 5 4 3 2 1

Rubric for Drawing

Criteria Rating

The drawing clearly expresses the information message.

5 4 3 2 1

The drawing is creative and artistic. 5 4 3 2 1

The drawing highlights important information releva then

topic. 5 4 3 2 1

F. References for learners

Division of Cagayan de Oro City (2020). Physical Education and Health (H.O.P.E. 4) Quarter
3-Module 2: Outdoor Recreation Fr. William F. Masterson Ave. , Upper Balulang Cagayan De Oro
City

LEARNING ACTIVIITY SHEET IN HEALTH OPTIMIZING PHYSICAL EDUCATION 4

Outdoor Recreation

A. . Background Information for Learners

This lesson deals with the concept of outdoor recreation and its impact to overall health of a
person. Nature has so much to offer to keep you moving. The more you engage in physical
activities, the more you will appreciate the beauty of life that good health brings. Keep on
walking, do household chores, engage in family recreational activities – it improves your health.

6
 B. Learning Competency with code
Discuss the nature of different recreational activities ((PEH12FH-IIa-20);

Engage in moderate to vigorous physical activities (MVPAs) for at least 60 minutes most days of
the week in a variety of settings in- and out of school (PEH12FH-IIa-t-8); and

Demonstrate proper etiquette and safety in the use of facilities and equipment (PEH12FH-IIaa-t-
12)

C. Directions/ Instructions
After going through with this unit, you are expected to:

1. Read and follow each direction carefully.

2. Accomplish each activity for the mastery of competency.
3. Use the Learning Activity Sheets with care.
4. Record your points for each activity
5. Always aim to get at least 80% of the total number of given items.
6. If you have any question, contact your teacher through messenger or text

D. Exercises / Activities

D.1 INTRODUCTION

ACTIVITY 1: ANSWER ME!

.
Direction: Classify the recreational activities. AR if the activity is an active recreation PR if it is a
passive recreation.

1. Swimming
2. Collecting stamps
3. Biking
4. Jogging
5. Reading books
6. Cycling
7. Watching movie
8. Playing Chess
9. Mountaineering
10. Scuba Diving

D2. DEVELOPMENT
3 PARTS OF A DAY
By: Clayne R. Jensen

Existence Time is a time spent in biological needs like having a meal, sleeping, and other personal
care.
Subsistence Time refers to the hours spent for economic purposes such as going to work, chores,
and for students, hours spent in school and school work.
Free Time refers to all the remaining time after

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 Recreation
• It is derived from the Latin word recreate which means to be refreshed.
• It consists of things that you do in your spare time to relax.
• It is done for enjoyment when one is not working.
Active Recreation is leisure time physical activity undertaken outside of structured, competition
sport.
Passive Recreation is a recreation that requires limited physical exertion on behalf of the
participant.
What is OUTDOOR?
-space outside an enclosed area including the natural environment.

What is OUTDOOR ACTIVITY?

-to leisure pursuits engaged in the outdoors, often in natural or semi-natural settings.

Why do people engage in outdoor recreational activity?

• Personal satisfaction and enjoyment
• Be in touch with nature
• Personal pursuit such as photography, collecting sea shells, reaching the top of mountain
• Attaining certain fitness level

-People engage in outdoor recreational activity for their own sake and pleasure, voluntarily, and of
their own choice.
BENEFITS OF OUTDOOR RECREATION

PHYSICAL
- Prevents a person from having sedentary life.
- Allows people to move, by walking, running, swimming, biking, paddling, etc.
- It gets their hearts pumping and their bigger muscles at work.
- Promotes cardiovascular and muscular fitness, and improve the function of the immune system.

PHSYCHO-EMOTIONAL
- Helps people to rest, relax, unwind or de-stress and feel revitalized.
- Prevents some cases of depression and anxiety.
- Improves self-esteem, confidence and creativity.
- Allows individual to discover his inner spirit and sense of self, creating new behavior and identity.

SOCIAL
- Ways for family bonding
- Allows one to meet and interact with others.
- Promotes stewardship
- People learns how to connect with the environment.
- People realize the great things that nature provides mankind.
ECONOMIC
- People become productive at work
- Creates jobs and other economic activities which have one way or another, contributed to our
economic growth.

PRINCIPLES OF LEAVE NO TRACE

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Principle 1: Plan Ahead and Prepare
➢ Check if your plan is permitted. Make sure to know the rules, guidelines, and safety procedures they
have set. Some places require certain permits or clearances.
➢ Make sure you have the needed equipment for your activity and the skills needed to undertake the
activity.
➢ Plan how to cope in case of emergency arises.
➢ Check the weather forecast and be prepared for changing weather conditions.
➢ Learn when areas are most crowded and try to avoid those times
➢ To minimize environmental impact and for safety reasons, keep group numbers small.
➢ Repack food to minimizes waste.
➢ When trekking, maps and compass must be used to avoid markings or leaving of marks in rocks
and the like.

Principle 2: Travel and Camp on Durable Surfaces

➢ Walk, run, bike or camp on durable surfaces like established rocks, gravel, and dry grasses.
➢ Avoid walking on soft surfaces like soft plants. You might be trampling on a young tree or pasture
and this will cause vegetation damage.
➢ Use existing trails or campsites, no need to build a new campsite that will alter the environment.
➢ To avoid erosion, walk in single file in the middle of the trail. ➢ Avoid places where impacts are just
beginning to show.
➢ When camping, keep the campsites small and discreet
➢ Camp at least 200 feet from lakes and rivers to protect the waters.

Principle 3: Dispose of Waste Properly

➢ “Pack it in, pack it out” means everything you brought should be back with you including left – over
food or fruit peel. Nothing should be left.
➢ When camping, cat holes are dug (6-8 inches deep) for human waste and covered just the same
with soil and weeds or leaves on top.
➢ Dishes should be washed 200 feet away from lakes or rivers and use biodegradable soap. Scatter
strained dishwater. Principle 4: Leave What You Find
➢ Examine archeological structures, old walls, and other heritage artifacts but do not youch nor leave
marks on them.
➢ Leave nature as you found them. Do not take any plant, rock, plants, or marine animal with you.
➢ Avoid introducing non-native plants and animals.
➢ Do not build structures, furniture or dig trenches.

Principle 5: Minimize Campfire Impacts

➢ Use lightweight stove for cooking; campfires can cause lasting impacts.
➢ If fires are permitted, use fire rings or mound fires that are already set-up
➢ Keep fires small and use only sticks from the ground than can be broken by hand.
➢ No burning of plastics or other substances that emit toxic fumes.
➢ Burn all wood to ash and make sure fires are completely out. Scatter the cool ash.

Principle 6: Respect Wildlife

➢ Observe wild animals from a distance and they should be avoided during sensitive times such as
mating, nesting, or raising the young.
➢ Do not feed wild animals or birds as it is not their natural foof. The foof might damage their health or
alter their natural behaviors and even expose them to predators.
➢ Protect wildlife and protect your food as well by storing and securing the trash well.
➢ In case you decide to bring your pets along, make sure it is allowed and you can control them.
Otherwise, do not bring them with you.

Principle 7: Be Considerate of Other Visitors

➢ Respect people who live and work in the countryside.
➢ Respect other visitors and let them have a momentous experience as well.

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 ➢ Allow the sound of nature to prevail, not your noise or your radio ➢ Be courteous; yield to others on
a trail ➢ Camp away from trails and other visitors.

D3. ENGAGEMENT
ACTIVITY 2 #Where do I Belong? Direction: Copy the table and classify the different reactional
activities below.
PARASAILING SCUBA DIVING MOUNTAINEERING
CANOEING WILDLIFE SAFARI SNORKELING
CAMPING HIKING KAYAKING
MOUNTAIN BIKING RAFTING ORIENTEERING

MOUNTAIN ACTIVITY FOREST ACTIVITY BEACH AND SEA FRESH WATER

ACTIVITY ACTIVITY

D.4 ASSIMILATION
Activity 3: Let’s Write
Direction: Answer the following questions and explain your answer.

1. What type of recreational activities did you do with your family during free time? Is it important to
spend your leisure time with them? 5 sentences only
2. Why is it important to know and understand the principles of leave no trace? 5 sentences only

Activity 4: Power Posting

Direction: Find a picture of you doing any outdoor activity (Example: hiking, trekking, camping, cycling,
etc.) and post it in your Facebook wall. Then after posting share your post to our HOPE FB Group using
the following hashtags #HOPE4OutdoorAdventures
E. Rubric for Scoring
Rubric for Essay
Criteria Rat ing

The paper relates entirely to the assigned topic or issue. 5 4 3 2 1

The paper conveys a genuine personal view regarding the
topic or issue. 5 4 3 2 1
The work is original. 5 4 3 2 1

F. References for learners

Division of Cagayan de Oro City (2020). Physical Education and Health (H.O.P.E. 4) Quarter
3-Module 2: Outdoor Recreation Fr. William F. Masterson Ave. , Upper Balulang Cagayan De Oro City
LEARNING ACTIVIITY SHEET IN HEALTH OPTIMIZING PHYSICAL EDUCATION 4
Aquatics
Boating and Bamboo Rafting

A. Background Information for Learners

The lesson is about participating in aquatics activities. Nature offers a lot of opportunities for you to
enjoy life and have fun with your loved ones (family and friends). Regardless of your reason for
10
 joining, you can do these anytime, anywhere, anyhow. You have all the choices whether you will
have it on land, in the air or in water.

B. Learning Competency with code

Discuss different water activities in the Philippines.

Engage in moderate to vigorous physical activities (MVPAs) for at least 60 minutes most days of
the week in a variety of settings in- and out of school (PEH12FH-IIa-t-8); and

Demonstrate proper etiquette and safety in the use of facilities and equipment
PEH12FH-IIaa-t-12

Participates in an organized event that address health/fitness issues and concerns

PEH12FH-Ik-o-13

C. Directions/ Instructions
After going through with this unit, you are expected to:

1. Read and follow each direction carefully.

2. Accomplish each activity for the mastery of competency.
3. Use the Learning Activity Sheets with care.
4. Record your points for each activity
5. Always aim to get at least 80% of the total number of given items.
6. If you have any question, contact your teacher through messenger or text

D. Exercises / Activities
D.1 INTRODUCTION

Activity 1: GUESS WHAT?

Direction: Arrange the jumbled letters until you get the right term.

1. GNISIMWM 6. INGYAKAKING
2. HGFIISN 7. ENORSKLING
3. DGIIVN 8. EOINGCAN
4. OOMBBA FTRIGAN 9. ARAPINGSAIL
5. IGSILAN 10. FINGSUR

D2. DEVELOPMENT

BOATING AND BAMBOO RAFTING

Water or aqua provides environments that are beneficial to you. An array of recreational activities
can be done in rivers, beaches, swimming pools, and the like. These activities are a good source of
relaxation, enjoyment and exercise
Boating is the leisurely activity of travelling by boat, or the recreational use of a boat whether
powerboats, sailboats, or man-powered vessels (such as rowing and paddle boats), focused on the travel
itself, as well as sports activities, such as fishing or waterskiing. It is a popular activity, and there are
millions of boaters worldwide.
Recreational boats (sometimes called pleasure craft, especially for less sporting activities) fall into
several broad categories, and additional subcategories. Broad categories include dinghies (generally under
16 feet (5 m) powered by sail, small engines, or muscle power), paddle sports boats (kayaks, rowing shells,
canoes), runabouts (15–25 ft (5–8 m) powerboats with either outboard, sterndrive, or inboard engines), day
sailers (14–25 ft (4–8 m) sailboats, frequently with a small auxiliary engine), cruisers (25–65 ft (8–20 m)
powerboats with cabins), and cruising and racing sailboats (25–65 ft (8–20 m) sailboats with auxiliary
engines).
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 Boating activities are as varied as the boats and boaters who participate, and new ways of enjoying
the water are constantly being discovered. Among the broad categories include the following: Canoeing
and Kayaking
A great way to experience the jungle without trekking is by bamboo rafting. No strenuous walking,
you can just take it easy, relax and watch the world go by from your bamboo raft.
A raft is a floating platform made from large pieces of wood or other materials tied together. A river
trip on bamboo rafts through dense rainforest. A raft is a small rubber or plastic boat that you blow air into
to make it float.
Because our country is rich in natural resources, we have varied outdoor aquatic recreational
activities to choose from. These common recreational activities in the Philippines include the following:
Swimming Surfing Boating
the sport or activity of the sport or pastime of rowing or sailing in boats
propelling oneself riding a wave toward as a sport or form of
through water using the the shore while standing recreation .
limbs. or lying on a surfboard.

https://tinyurl.com/y94jhflb https://tinyurl.com/ycw9syp https://tinyurl.com/ydca5tyq

White Water Rafting
the activity of being
moved quickly in a raft
(small boat filled with air)
along rivers where the
current is very strong
Fishing Bamboo Rafting
the activity of catching the activity of traversing
fish, either for food or as a the rivers usually using a
sport. raft made of bamboo to
carry people and goods
on extended journeys.

https://tinyurl.com/ydez7z7 j https://tinyurl.com/yd76zvu n https://tinyu rl.com/ybhw8os 8

D.3 ENGAGEMENT
Activity 2: Table Completion
Directions: Complete the table by writing the necessary equipment and proper etiquette that
corresponds the listed water activities below.
Water Activities Needed Equipment’s Proper Etiquette

Bamboo Rafting

Boating

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 Swimming

D.4 ASSIMILATION

Activity 4: Extreme Water Activity

PERFORMANCE TASK
Directions: Search about water outdoor activities in any tourist destination in the Philippines
example: Bamboo Rafting/Boating at Taal Lake.
In short bond paper paste a picture/cut out/print and make a short description about your chosen
water outdoor activity.
E. Rubric for scoring

Performance Task
Creativity- 20
Neatness- 10
Description- 20
TOTAL- 50

F. References for learners

Division of Cagayan de Oro City (2020). Physical Education and Health (H.O.P.E. 4)
Quarter 3-Module 2: Outdoor Recreation Fr. William F. Masterson Ave. , Upper Balulang
Cagayan De Oro City

Week 5-6
LEARNING ACTIVIITY SHEET IN HEALTH OPTIMIZING PHYSICAL EDUCATION 4
Canoeing and Kayaking

A. Background Information for Learners

The lesson is about nature and background of Canoeing and Kayaking. Both canoeing and kayaking
involve paddling a small craft through water. They are low-impact activities that can improve your
aerobic fitness, strength and flexibility. Canoeing and kayaking can be done as a hobby, a competitive
sport or as a fun activity on holidays. You can paddle on rivers, lakes and the sea.

B. Learning Competency with code

Discuss the nature canoeing and kayaking

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 Engage in moderate to vigorous physical activities (MVPAs) for at least 60 minutes most days of the
week in a variety of settings in- and out of school (PEH12FH-IIa-t-8); and

Demonstrate proper etiquette and safety in the use of facilities and equipment
PEH12FH-IIaa-t-12

Participates in an organized event that address health/fitness issues and concerns

PEH12FH-Ik-o-13

Observes personal safety protocol to avoid dehydration, overexertion, hypo- and hyperthermia
during MVPA participation. PEH11FH-Ik-t-10

C. Directions/ Instructions
After going through with this unit, you are expected to:
Read and follow each direction carefully.
1. Accomplish each activity for the mastery of competency.
2. Use the Learning Activity Sheets with care.
3. Record your points for each activity
4. Always aim to get at least 80% of the total number of given items.
5. If you have any question, contact your teacher through messenger or text

D. Exercises / Activities
D.1 INTRODUCTION

ACTIVITY 1- IDENTIFY ME!

Direction: Identify what is asked in the following. Choose the best answer inside the box.

Kayaking Canoe Press Canoe

Single Bladed Paddle Double Bladed Paddle

1. A paddle used in Kayak.

2. The oldest known canoe founded in Netherlands.
3. A lightweight narrow vessel, typically pointed at both ends and open on top, propelled by one or
more seated or kneeling paddlers facing the direction of travel.
4. A paddle used in Kayak.
5. An activity wherein the paddler extends legs and are seated low on the deck
D2. DEVELOPMENT

Canoe and Kayak

A great way to explore rivers, lakes, canals and other bodies of water is through the use of a boat.
Canoe and Kayak are two floating crafts that may take anyone to places in the water that are even difficult to
access by other means.
A canoe is a lightweight narrow vessel, typically pointed at both ends and open on top, propelled by
one or more seated or kneeling paddlers facing the direction of travel and using a single-bladed paddle. In
British English, the term "canoe" can also refer to a kayak, while canoes are then called Canadian or open
canoes to distinguish them from kayaks.
Canoes are widely used for competition and pleasure, such as racing, whitewater, touring and
camping, freestyle and general recreation. Canoeing has been part of the Olympics since 1936. The
intended use of the canoe dictates its hull shape, length, and construction material. Historically, canoes
were dugouts or made of bark on a wood frame,[3] but construction materials evolved to canvas on a wood
frame, then to aluminum. Most modern canoes are made of molded plastic or composites such as
fiberglass.

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 Canoes were developed by cultures all over the world, including some designed for use with sails or
outriggers. Until the mid-1800s the canoe was an important means of transport for exploration and trade,
and in some places is still used as such, sometimes with the addition of an outboard motor. Where the
canoe played a key role in history, such as the northern United States, Canada, and New Zealand, it
remains an important theme in popular culture.
Canoeing

• “canoe” originated from the Carib word “kenu” which means dugout.
• Canoes were originally made from large tree trunks.
• The most well-known version of the canoe was introduced by the north American Indians where the
frame was built from wooden ribs.
• The frame was covered with the lightweight bark of birch trees and sometimes elm or cedar trees.
• Birch Trees was the better choice because it was lightweight and smooth and most importantly, it
was resilient and contained waterproofing qualities.
• The oldest known canoe, Press Canoe, believed to be constructed between 8200 and 7600 B.C
was founded in Netherlands.

Kayaking
• Kayaks or “qajak”, meaning “mans boat” or hunter’s boat” originated from the Inuit and Aleut Tribes
of Artic North America.
• Building the kayak was a joint effort of the man and his wife.
• Man builds the frame from wood or from whalebone skeleton and the wife’s job to stitch the seal
skin used to cover the frame.
• Whale fats were used to waterproof the boat.
• The oldest existing kayaks are exhibited in North America Department of the State Museum of
Ethnology in Munich.

Difference between canoe and Kayak

• Kayak has a covered deck

• Canoe is wide open
• Kayakers extend legs and are seated low on the deck
• Canoer sits on a raised seat or kneels on the bottom of the boat and uses a single bladed paddle.

Basic Parts of Canoe

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 Photos taken from: Pinterest.com http://freedivingpros.com/

Paddle use in Canoe and Kayak

• Choosing what kind of paddle depends on one’s Physique, size of the boat, and stroking preference
• Single Bladed Paddle- canoe
• Double Bladed Paddle- Kayak
• Wider and taller kayaks need longer paddles.
• If a person has a small build, then a shorter, lighter paddle is best so as not to overexert oneself. As
a general rule, the shortest paddle that allows you to properly reach the water is the best.
• Put the paddle in vertical position hold the grip or T-grip and see if it is in level with your nose.
• Wider blades give you more acceleration but must also deal with more resistance.
• Narrower blades use less effort per stroke but require more strokes
• Curved blades increase power of each stroke.

Activities can be done when one uses Kayaks or Canoes

• Sea Kayaking-done in open water such as the ocean of the lake. Kayaks may be a sit-ontop or
decked design.
• White water Kayaking or Canoeing- is paddling down the white-water rivers.
• Flatwater Recreation- is a relaxing canoeing or kayaking where can you take a gentle paddle down
a calm river, ocean, or lake to do some sightseeing.
• Sailing is where the canoe or kayak is fitted with a sail.
• Surf Kayaking is where the kayak is typically fitted with a fin, rather like a surfboard.
• Marathon racing is lengthily race down a river using the kayak or canoe.

Basic Equipment needed in Canoeing and Kayaking

• Personal Flotation Device (PFD)
• Helmet that protects the head especially when paddling in rock area
• Wetsuits or nylon-coated jackets and pants
• Footwear should be a lightweight canvas shoes or sturdy river sandals.
• Water bottle for rehydrating oneself.
• Protective gears
• Whistle
• Compass
16
 • First Aid Kit

HOW DOES ONE START THE CANOEING AND KAYAKING ADVENTURE?

1. Learn how to get In and Out of the boats
2. Learn the correct posture
3. Learn the proper way of Holding the Paddle
4. Let us learn the basics of making the boat move forward

Health related benefits of Paddling

1. Improved cardiovascular fitness
2. Stronger muscles and muscular endurance particularly in the back, arms, shoulders and chest.
3. Development of the torso and leg strength as the strength to power a canoe or kayak

Important things to remember

Know first your skills in swimming and canoeing or kayaking.
Avoid paddling alone, paddling far from coastline, or paddling in routes of ships.
Yield to safety and know where to go in case of emergency
Always wear personal floatation device and other safety equipment
Keep hydrated as you will be under the sun

Check weather conditions

Always plan head. This includes studying the river maps ahead of time
Never forget to put your things in waterproof bags
Orientations given by facilitators or leaders are important. They tell you the rules and regulations and safety
procedures, listen and follow them well.
Equipment should be tried and always checked. Try on new or unfamiliar things and ask questions on the
proper way of using them.

D.3 ENGAGEMENT

Activity 2: Venn Diagram

Directions: Using the Venn diagram provide similarities and differences of the two floating
crafts.
CANOE KAYAK

D.4 ASSIMILATION

Activity 3: Draw Like a Pro!

17
 Directions
1. In short bond paper draw and label the different equipment’s needed in Canoeing and Kayaking

Activity 4: POSTER-SLOGAN MAKING Performance Task

Directions
1. In ½ short bond paper create a Poster-Slogan promoting the following tourist spot in your
municipality
 TI
 Palantang Islet
2. Make sure to include the different activities and attractions in the said spot to make your poster
more appealing.
3. The slogan shall be written in English or Tagalog.
4. Any coloring materials are allowed to be used.

E. Rubric for scoring Draw

Like a Pro!
Creativity- 25
Neatness- 20
Proper Label - 20
TOTAL- 65

Performance Task- Poster-Slogan Making

Creativity- 25
Neatness- 20
Slogan- 20
Originality- 25
TOTAL-
80
F. References for learners

Division of Cagayan de Oro City (2020). Physical Education and Health (H.O.P.E. 4) Quarter
3-Module 2: Outdoor Recreation Fr. William F. Masterson Ave., Upper Balulang Cagayan De
Oro City

LEARNING ACTIVIITY SHEET IN HEALTH OPTIMIZING PHYSICAL EDUCATION 4

Swimming

A. Background Information for Learners

The lesson is about nature and background of Swimming. Swimming is a good form of exercise for
those who wish to lose, and maintain weight. Studies among both amateur and professional
swimmers have shown that those who swim regularly experience less tension, depression and anger
after a session in the pool, and they gain significantly more energy through other types of exercise.

B. Learning Competency with code

Discuss the nature swimming

Engage in moderate to vigorous physical activities (MVPAs) for at least 60 minutes most days of
the week in a variety of settings in- and out of school (PEH12FH-IIa-t-8); and

Demonstrate proper etiquette and safety in the use of facilities and equipment
PEH12FH-IIaa-t-12

18
 Participates in an organized event that address health/fitness issues and concerns
PEH12FH-Ik-o-13

Observes personal safety protocol to avoid dehydration, overexertion, hypo- and hyperthermia
during MVPA participation. PEH11FH-Ik-t-10

C. Directions/ Instructions
After going through with this unit, you are expected to:

1. Read and follow each direction carefully.

2. Accomplish each activity for the mastery of competency.
3. Use the Learning Activity Sheets with care.
4. Record your points for each activity
5. Always aim to get at least 80% of the total number of given items.
6. If you have any question, contact your teacher through messenger or text

D. Exercises / Activities

D.1 INTRODUCTION

ACTIVITY 1- Swimming Vocabulary

Direction: Identify what is asked in the following. Choose the best letter of the correct answer.

1. Why do experts believe that swimming can contribute positively to mental health?
a. Swimming increases the release of endorphins.
b. Swimming involves stretching and breathing.
c. Swimming can be rhythmic and meditative.
d. All of the above
2. How many different swimming strokes are used in major competitions?
a. Five b. Four c. Three d. Two
3. Which of the strokes is considered the universal strokes, and is also the fastest?
a. Backstroke b. Breaststroke c. Butterfly d. Freestyle
4. What are the platforms called from which the swimmers dive in competitive swimming?
a. Blocks b. Steps c. Stools d. Tables
5. How many lanes are used in a full heat of swimming in a regulation Olympic-sized pool?
a. 5 b. 6 c. 7 d. 8
D2. DEVELOPMENT

Swimming has become an integral part of both the leisure and academic activities in our country.
Swimming is a good form of exercise for those who wish to lose, and maintain weight. Studies among both
amateur and professional swimmers have shown that those who swim regularly experience less tension,
depression and anger after a session in the pool, and they gain significantly more energy through other
types of exercise. It is easy to see how swimming can help to relax both body and mind. Being in the water
can take a person away from everything for a short while, and the feeling of being in the pool can be
refreshing, relaxing and liberating experience as the water takes the weight.

Benefits of Swimming

1. CARDIOVASCULAR FITNESS- Swimming improves the heart and lung capacity, but it is gentle in the
joints. Aerobic exercise such as running and swimming can improve cardiovascular fitness as well as
lowers cholesterol levels. It is deal to start slowly, resting in between laps and over time to work out
longer, preferably using different strokes and speeds.

2. BLOOD SUGAR AND BLOOD PRESSURE CONTROL- Swimming can improve various measures of
bleed sugar control, such as insulin sensitivity. It can provide an aerobic and also help build muscle
because of the resistance of the water, which helps with blood sugar control. There are also some
studies which show that swimming and water exercise programs can help lower blood pressure.
19
3. WEIGHT CONTROL-Swimming burn a lot pr calories (on the average, a swimmer can lose 600kcal an
hour, depending on the stroke and intensity). However, some research found that recreational
swimmers tend to lose les weight than doing other aerobic activities, it is because cold waters
dissipates much more heat from the body than air at the same temperature does and it leads to
increases appetite in the hours after swimming.

4. ARTHRITIS AND BACK PAIN RELIEF- Swimming in warm water can relieve joint stiffness and pain,
and it increase flexibility. Body movement is easier in the water and water brings relief by reducing the
weight on the joints such as the knees. Studies show that water exercise are the best for back pain. In
2009, Turkish study found that aquatic exercises are better than land-based programs in relieving
chronic back pain.

A similar study also in 2009 was a Belgian review article in Clinical Rehabilitation which concluded that
water exercise are safe and effective ways to relieve chronic low-back pain. Finally, in 2006, a Swedish
study found that water exercise reduces the incidence of back pain in pregnant women. Working out in
water reduces the stress on the spine, promotes muscle relaxation improves joint flexibility.

Swimming Aids:

There are different kinds of equipment in swimming that might be helpful in conditioning and improving
the skills of both beginners and professional.

1.Goggles
2.Head cap
3.Kickboards
4.Pull buoy

Goggles- Most pools contain high levels of chlorine or other chemicals to help keep the water free of
bacteria and control the growth of algae in the water. Goggles are useful to see while the head is
immersed in the water, lessening chlorine irritation.

Head Cap- This is an equipment that provides multiple benefits. Professional swimmers find the swim
caps helpful to reduce drag, and thus increasing speed in the water. This also keep hair away from the
face, reduce the effects of chlorine on the hair and help swimmers retain body heat when they are
swimming in colder water.

Kickboards- These are devices that float in water, though some offer adjustable buoyancy. They are
ideal for beginner because it helps keep the swimmer afloat while they practice and master certain
skills such as kicking. The molded handlebars in some kickboards make them to hold on to. As fitness
training device a swim board may be used to kick way across the pool or for aquatic workouts to
develop the leg muscle.

Pull Buoy- This is typically held between the thighs to float the hips and legs at the surface of the
water. Swimming with a buoy is called “pulling” because only the arms are used for forward
momentum.

SWIMMING STROKES:
1.Front Crawl/Freestyle
2.Backstroke
3.Breaststroke
4.Butterfly

Front Crawl: It is generally the first stroke to learn because the movements are very easy to be
understood and it’s the fastest swim among the strokes. Commonly known as ‘free-style’. For
competitive swimming the front crawl is preferred because it is the fastest technique. This stroke is
practiced in prompt position.
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 Backstroke: It is the second fastest type of swimming stroke and is done with the swimmer’s face
facing skywards that proves more advantageous because swimmers can get air all the time.

Breaststroke: It is the oldest and most popular style of swimming for fitness and recreation. It is one of
the favorite swims of both young and adults because it doesn’t consume too much abrupt energy. It
involves perfect timing and requires the body to move up and down as the swimmers glides forward
through water. The characteristic feature of this stroke is the frog kicks that alternates with the arms
moving in a long circular motion in the front.

Butterfly Stroke: This type of stroke has a special place among the competitive swimming strokes. It
has a reputation of being hard to learn. It is quickly exhausting. It is a swimming stroke swum on the
chest, with both arms moving symmetrically, accompanied by the butterfly kick (also known as the
"dolphin kick". Butterfly stroke is a more difficult stroke that requires good technique as well as strong
muscles.

Other Terminologies
Blocks- the platforms where the starter of the race usually says “step up, take your marks” to signal the
swimmers to step upon the blocks before the gun or beep sounds.

Meters and yards- these are the two increments used to measure swimming pools. In the Olympic games,
and other international competitions such as the Goodwill Games, pools are measured in meters. In
collegiate and high school competitions yards are used to measure pool lengths. In local children’s
competitions, yards are usually used in winter, while meters are used in the summer.

8 Lanes- used in a full heat of swimming in a regulation Olympic sized pool. Some pools have two extra
unused lanes on each side., making a grand total of 10. The lanes are placed there because waves
caused by the swimmers can splash and backfire off the pool walls on a swimmer swimming in a lane
against the wall, which is why those lanes are left open.

Individual Medley- an individual race. In the IM one swimmer swims an equal amount each stroke in the
order of butterfly, breaststroke, freestyle. A good IM swimmer must have four strong strokes to be
successful. The IM is usually swam from distances of 100- 400 yards or meters.

D.3 ENGAGEMENT

Activity 2: Swimming Aid

Directions: Give the function and benefits of the following swimming aids below.

1. Goggles 2. Swimming Cap 3. Kickboard

4. Pull buoy 5. Skin Protection

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 Photos taken from: Pinterest.com http://freedivingpros.com/
D.4 ASSIMILATION

Activity 3: Infographic- Swimming Etiquette Performance Task

Directions
1. Using your smartphone or laptop make an infographic about Swimming Etiquette
2. Make sure to include the different activities and attractions in the said activity to make your
infographic more appealing.
3. The etiquette shall be written in English or Tagalog.
4. Any editing applications are allowed
5. Post it in your Facebook wall. Then after posting share your post to our HOPE FB Group using
the following hashtag #SafetyFirst

E. Rubric for scoring

Performance Task- Infographic- Swimming Etiquette

Creativity- 30
Neatness- 20
Etiquette- 20
Originality- 30
TOTAL-
100

F. References for learners

Aparato, et. al (2017). Physical Education and Health (Volume II) Chapter 8 Aquatic Activities Fr. Rex
Book Store, Inc. (RBSI); 856 Nicanor Reyes Sr. St., Sampaloc, Manila.

Week 7-8

LEARNING ACTIVIITY SHEET IN HEALTH OPTIMIZING PHYSICAL EDUCATION 4

Scuba Diving and Snorkeling

A. Background Information for Learners

The lesson is about nature and background of Scuba diving and Snorkeling. Snorkeling is the use
of a mask and breathing tube, or snorkel, to swim at the water’s surface. Snorkelers don’t
descend far into the water, but instead stay at the top for stunning views of the vast sea floor.
Scuba diving is the use of a self-contained underwater breathing apparatus, abbreviation
SCUBA, to dive deep into the water. With the help of the scuba, divers can breathe with ease
as they explore what lies deep beneath the ocean’s surface.

B. Learning Competency with code

Discuss the nature scuba diving and snorkeling

Engage in moderate to vigorous physical activities (MVPAs) for at least 60 minutes most days of
the week in a variety of settings in- and out of school (PEH12FH-IIa-t-8); and
22
 Demonstrate proper etiquette and safety in the use of facilities and equipment
PEH12FH-IIaa-t-12

Participates in an organized event that address health/fitness issues and concerns

PEH12FH-Ik-o-13

Observes personal safety protocol to avoid dehydration, overexertion, hypo- and hyperthermia
during MVPA participation. PEH11FH-Ik-t-10

C. Directions/ Instructions
After going through with this unit, you are expected to:

1. Read and follow each direction carefully.

2. Accomplish each activity for the mastery of competency.
3. Use the Learning Activity Sheets with care.
4. Record your points for each activity
5. Always aim to get at least 80% of the total number of given items.
6. If you have any question, contact your teacher through messenger or text

D. Exercises / Activities

D.1 INTRODUCTION

ACTIVITY 1- Let’s do This!

Direction: Identify what is asked in the following. Choose the best letter of the correct answer.

1. What does the acronym SCUBA stand for?

a. Self- Contained Underwater Breathing Apparatus
b. Self-Controlled Under marine Breathing Apparel
c. Self-Checked Underwater Breathing Air
d. Self-Checked Uber Breathing Air

2. Which 3 major air spaces are most affected while descending?

a. Sinuses, Ears, Mask
b. Sinuses, Lungs, Stomach
c. Lungs, Mask, Ears
d. Mask, Stomach, Lungs
3. What areas in the world are favorite for recreational scuba Diving?
a. Open Ocean
b. Tropical reefs
c. Lake and Rivers
d. Mangrove Swamps
4. Why should you always take a recognized certification course before you go scuba diving?
a. So, you learn how to dive deeper
b. So, you learn how to dive longer
c. No need for training, it’s all just sales talk.
d. Because scuba diving is potentially very dangerous so for your won safety you must be well
trained.
5. When doing multiple dives in a short period of time, what is the most important reason that you
plan an appropriate amount of time for your surface interval?
a. To check your body for injuries
b. To make sure you are plenty rested
c. So, your body has enough time to off gas
d. To take time to eat something between dives
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 D2. DEVELOPMENT

Scuba Diving
Scuba diving is an acronym for Self-Contained Underwater Breathing Apparatus or SCUBA. 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 breathe normally underwater. With this equipment, a diver can explore the waters for a longer
period of time and a greater depth.
Modern-day divers are fortunate to have better means of going deeper and staying longer underwater. The
beginnings of diving can be traced from using the hollow reeds as a way of staying longer underwater.
Scuba diving can be for varied purposes. It can be recreation where one undertakes it for sheer enjoinment of
experiencing marine life observing fish and other marine animals, taking photos and videos. Scuba diving may
also used for technical purposes such as cave diving and advanced wreck diving. It may also be done for
commercial purposes. This is done to earn a living such as those who build underwater structures, carryout
underwater maintenance, conduct surveys, or participate in salvage operations. Another purpose of scuba diving
is those done by the military or highly qualified divers who do underwater surveillance; mine clearing; or search,
rescue, or retrieve passengers of capsized passenger ships and other sunken vehicles.
Scuba diving is a mode of underwater diving where the diver uses a self-contained underwater breathing
apparatus (scuba), which is completely independent of surface supply, to breathe underwater. Scuba divers carry
their own source of breathing gas, usually compressed air, allowing them greater independence and freedom of
movement than surface-supplied divers, and longer underwater endurance than breath-hold divers. Although the
use of compressed air is common, a mixture of air and oxygen called enriched air or nitrox has become popular
due to its benefit of reduced nitrogen intake during long or repetitive dives. Open circuit scuba systems discharge
the breathing gas into the environment as it is exhaled, and consist of one or more diving cylinders containing
breathing gas at high pressure which is supplied to the diver through a regulator. They may include additional
cylinders for range extension, decompression gas or emergency breathing gas. Closed-circuit or semi-closed
circuit rebreather scuba systems allow recycling of exhaled gases. The volume of gas used is reduced compared
to that of open circuit, so a smaller cylinder or cylinders may be used for an equivalent dive duration. Rebreathers
extend the time spent underwater compared to open circuit for the same gas consumption; they produce fewer
bubbles and less noise than open circuit scuba which makes them attractive to covert military divers to avoid
detection, scientific divers to avoid disturbing marine animals, and media divers to avoid bubble interference.
Scuba diving may be done recreationally or professionally in a number of applications, including scientific,
military and public safety roles, but most commercial diving uses surface-supplied diving equipment when this is
practicable. Scuba divers engaged in armed forces covert operations may be referred to as frogmen, combat
divers or attack swimmers.
Who can Scuba Dive?
Age
A child as young as eight years old can start learning in shallow waters. A ten-year-old child can be
qualified to train and be certified as a Junior Open Water Diver, while fifteen-year-old or older can apply for an
Open Water Diver’s Certificate (About Sports, 2016).
Health
It is important for a diver to be physically fit to be able to cope with strenuous physical task which may
happen at unexpected time such as maneuvering through strong current to reach a dive site. They may also need
to do a long surface swim at the end of the dive. All students entering a diving class will be asked to answer a
medical questionnaire which examines their medical history.
Temporary restrictions are also given to those with colds, flu, injured or are pregnant. The swelling or blockage in
the eustachian tubes or sinuses for those with colds or flue may prevent adequate equalization of air spaces with
water pressure making it risky for the diver.
Disabilities
Disabilities do not hinder anyone from scuba diving. Many of the instructors can provide training which is
designed for physically challenged divers. Further, there are diving groups who aim to promote diving among
physically challenged individuals.
Swimming Skill

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 For enrolling one day experience course, the basic equipment is being comfortable in the water even to
the deep end of the swimming pool. If one is earning a scuba certification from diving trainers such as
Professional Association of Diving Institute (PADI), he or she has to pass the watermanship assessment for scuba
diving which will require some basic skills on swimming. Some may require to tread on water for 10 minutes. Swim
200 meters, and snorkel for 300 meters without stopping. In this case, one does not need to be at a competitive
level pf swimming but at least can manage with the basic skills in swimming.

Basic Scuba Diving Equipment

1. Dive Mask- creates the air pocket to have a clearer view of the underwater life.
2. Snorkel- is a breathing tube allowing you to inhale and exhale through your mouth when swimming
face down on water surface.
3. Regulator- lets you breathe underwater. It connects to your tank and delivers air to your mouth when
you inhale.
4. BCD or Buoyancy Control Device- helps control the position in the water column. If air is added in an
internal bladder, the one rises toward the surface. By removing air from it, one sinks.
5. Regulator- delivers the steady supply of air from cylinder with the right pressure.
6. Octopus- is the backup regulator. It usually has a longer hose and a bright yellow body so it is easy to
find and can be used by others in an emergency.
7. Weight belt- is used to counteract buoyancy.
8. SPG or Submersible Pressure Gauge- shows how much of the air is left.
9. Scuba Tank- contains the pressurized air which allows one to breathe and to stay longer underwater.
10. Fins- provide the propulsion that makes it possible to swim with lesser effort.
11. Scuba or Wet Suit- provides protection from the coldness of the water and from other elements.

Other Accessories
1. Drive Computer- monitors the driver’s depth, time of being underwater, and the remaining time for one
to be safely down in the water.
2. Dive lights- provides the needed light as it can be dark underwater.
3. Dive knife- is used for cutting ropes, lines and monofilament
4. Dive case- is used for protecting the gears while travelling.

Pinterest.com http://freedivingpros.com/
25
 Where can one enroll to earn a diving certificate?
The more popular diving institutes are the Professional Association of Diving Institute (PADI) and
Scuba School International (SSI). Most scuba sites or resorts in the Philippines have an SSI or PADI center
with instructors who can give the basic training while at the resort. Other centers are also located within the
city. This can easily search through their websites.
After the diving course and having passed the test, a diving certificate or C-card will be given. It is a
certificate which recognizes your training skill level certified by a recognized diving training school. This
certification is usually required when booking a dive trip, renting scuba equipment, or even filing diving
cylinders.

What are the health-related benefits of diving?

1. Improves and maintains the general fitness and stamina level.
2. Exertion in water is very effective because of the water’s natural resistance against our bodies.
3. Improves cardio-vascular performance and is translated into reduced risk of heart attacks, strokes, and
circulatory problems and ailments in general.
4. Muscle tone and strength are also improved due to movement through the water and the physical effort
of carrying equipment such as the weight belt and diving gear.

Safety reminders in Scuba Diving

The Divers Alert Network of DAN described important reminders especially for new divers.
They are summarized as follows:

Before Diving
 Make sure you are fit to dive
 Always listen to instructor of dive guide.
 Plan your dive depth, time, and safety stop with your buddy.
 Choose dives that match your skills
 Check equipment thoroughly.

During the Dive

 Breathe normally all the time-never hold your breath
 Equalize your ears frequently as you descend
 Stay aware where your guide and buddy are located.
 Keep an eye on your air gauge.
 Dive within the limits of your dive computer and no deeper than 40 meters.
 Do not overexert yourself
 Do not touch anything
 Always ascend slowly from every dive
 Listen to inner voice. If you feel you have exceeded your comfort level, then abort dive.
 When finishing descent, establish neutral buoyancy, ensure that ears are ok, check your air and
depth, tighten your weight belt if necessary, and communicate with your buddy that you are ok.
 Watch your ascent rate on all dives
 Make a safety stop.

After Dive
 Stow all gear away on the boat. Debrief with guide and buddy and discuss what you can improve on
the next dive
 If you feel something strange, let others know.
 Do not fly until at least 18-24 hours. Flying is a pressurized environment and can cause
decompression sickness if nitrogen has not dissipated from body.

Snorkeling
One of the best but simple way to see, discover and appreciate the intriguing underwater life is through
snorkeling. It allows one not only to grasp the amazing beauty of marine life, but swim with them as well.

26
 Snorkeling is peeing through life underneath water by swimming with the aid or snorkel and mask.
Through snorkeling one van observe the under-water attractions for a longer period of time, without the need
of constantly resurface to gasp for air, and with relatively lesser effort.
Snorkeling is not only used for recreational purposes. It has also been used in water-based search by
rescue teams and in water sports such as underwater hockey, underwater rugby, and spear fishing.
Snorkeling helps the overall fitness of a person. Aside from having fun under the water swimming, doing
the flutter kick and diving tones and trims the body. It works out the quadriceps, hamstring, calves, ankles
and hip flexors, core muscles and shoulders while swimming. Above all snorkeling builds greater lung
capacity as one is forced to hold breath underwater for sustained periods of time. It increases the oxygen
uptake, which is a positive indicator of aerobic fitness. Its is also a good cardiovascular workout as it
increases heart rate and strengthens the heart muscle.
HOW DID SNORKELING BEGIN?
 Skin divers of the island Crete in the Mediterranean used hollow reeds to breathe while submerged
in water as they collected sponges.
 An ancient bas-relief dating 900 B.C. depicted divers in Assyria using an animal skin filled with air
to lengthen their stay underwater.
 Alexander the Great encouraged the development of the First diving bell, which was a cauldron
designed to trap a pocket of air when it was lowered into the water. This instrument allowed divers
to take breaths without needing to go all the way up to the surface to gulp air, but it also limited
their mobility. On one of the writings of Aristotle, he mentioned divers using a tube connected to
the surface to the snorkel remarking that it worked like “the trunk of elephant”.
 The shell of the tortoise was used to develop a gadget to protect the eye as well as to see more
clearly in water. The shell was sliced very thinly until became translucent then polished for vision
clarity, It was then used by the Persian divers.
 Leonardo da Vinci proposed and created the first contemporary snorkel, a hollow tube designed
attached to the leather-head helmet of the diver, allowing to breathe even when face was
submerged underwater. He also had a sketch of webbed swimming gloves, an idea that led to the
modern-day fins.
 Benjamin Franklin came up with an idea of using wooden paddles attached to the hands and feet
to help swimmers swim faster.
 Modern fins were invented by Frenchman Louis de Corlieu. Patent for this was obtained in 1933.

BASIC EQUIPMENTS OF SNORKELING

Mask

Snorkel
Fin

Pinterest.com http://freedivingpros.com/

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1. MASK - The mask serves as the viewing device in appreciating the world beneath the water.
Without the mask, everything viewed underwater will be blurred or distorted. The airspace created
in the mask is what helps in seeing clearly underwater.
The nose being enclosed in the mask will have its special function in equalizing pressure
during dives. Diving underwater brings pressure in the air space in the mask. In order to equalize
this pressure, one needs to exhale a little air through the nose, inside the mask. Otherwise, one
might suffer from “mask squeeze”, a condition where the soft tissues beneath the mask, especially
around the eyes, swell and discolor.

Two important things to remember in choosing a mask:

1. Fit
2.Comfort

PARTS OF THE MASK

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STRAP – holds the mask to the face underwater

MASK SKIRT – is the soft flexible material that seals the mask around the lace
NOSE POCKET– cushions and protects the nose. Some masks have the purge valve, a little valve
located at the bottom of nose pocket that helps in removing the water that has entered the masks.

2. SNORKEL - The snorkel is a piece of equipment that makes it possible to breathe at the surface
while the face is submerged in water. It is basically composed of a tube, also called the barrel, and
mouthpiece. The tube- end sticks out of the water while the mouthpiece goes in the mouth. It also
has a clip so it can be attached to the mask.

Kinds of Snorkel
1. Classic snorkel- has the most basic part, the solid tube and the mouthpiece. Sometimes, this
can be bent to a specific shape.

2. Snorkel with a flexible tube- – below the strap attachment point is more comfortable than the
classic snorkel. The flexible tube allows the top and mouthpiece to rotate to different angles to
better fit the face. It can also drop away from the face when not in use.

PARTS OF THE SNORKEL

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SNORKEL PURGE VALVE – a common feature of many snorkels. It is a small valve just lower
than the mouth that empties the collected water that comes down the tube when one blows it out.

SNORKEL SPLASH GUARD– a common feature of many snorkels. It is a small valve just lower
than the mouth that empties the collected water that comes down the tube when one blows it out.

SNORKEL DRY VALVE – is a special valve on top of the tube that completely stops water (and
air) from entering the tube when a wave comes or when diving underwater. This way, one does not
need to clear the water out when coming back to the surface.

3. SNORKELING FINS- Water resists or “pushes back” anything moving through it. This is the
principle behind what the fins do. It is the resistance that provides much of the propulsion created
by a moving fin. Speed and efficiency in swimming are what one gains in wearing fins. They
provide the necessary locomotion to propel effortlessly in the water. Fins conserve more energy,
and, therefore, allow the snorkelers to reach further distances. Moreover, fins may also protect the
feet from accidental contact with rocks and corals. Treading in water also becomes easy with fins.

Basic kinds of Fins

1. Full-foot fins – cover the heel and are put on like slip- on shoes. They are easy to use, more
flexible, and more efficient while swimming on the surface. These are more popular among warm-
water dives.
2. Adjustable fins – are open at the heel and have adjustable straps to secure the feet. They are
good choices when diving in cold water, as the boots will help from getting cold. They have more
rigid blade than the full-foot fin and they can provide a more forward thrust but requires more effort
to use.

SNORKELING FINS In recent years, a new sub-classification has also developed in both full-foot
and open-heel fins, namely:

1. Conventional fins or paddle- bladed fins have a single, full blade. Paddle fin - gives a fast-
accelerating speed from the long, slow, and powerful strokes of the legs. It also gives good

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 control and maneuverability especially when carefully moving around corals. One can also use
a variety of kicking strokes with paddle fins.

2. Split fins- are “semi- parted” in the web, separating the blade into two long, stiff blades. It is
easier to kick with split fins on. These make it easier for the swimmer to propel forward.

4. SNORKEL VESTS- These are small and inflatable, which provide more buoyancy while floating on
water. These will help in consuming less energy in moving around. However, one must take note
that snorkel vest is not equivalent and should never be used as a substitute to life vest.

5. SKIN PROTECTION- Snorkeling may require one to be under the sun for some time. In order to
protect the skin from the heat of the sun, one may use a good biodegradable sunscreen or a better
choice will be wearing a long sleeve rash guard. The shirt may also provide jellyfish sting
protection. However, if insulation is needed from the cold water, then a wetsuit will be a better
option.

6. SWIMMING CAP It is a big help in keeping hair out of the snorkel and the face as well. It will also
help in preventing the scalp from burning on a sunny day.

7. MASK DEFOGGER- It helps prevent the mask from fogging up. Be sure to choose one that is not
toxic, biodegradable, and alcohol free for one’s protection and for the protection of marine life.

IMPORTANT THINGS TO REMEMBER WHILE SNORKELING

S- tay close to the shore if you are a beginner.

N- never do it alone. Always have a buddy so that whatever happens, someone is there to help you.
O- ne up one down. Always have a buddy, one should stay on the surface while one is underwater.
R- ain check! Always check the weather forecast and the state of the sea.
K- now your surroundings. Know the area where you will be snorkeling. Know the tides.
E- nergy retention. Do not overestimate your limits.
L- eave them alone. Do not touch marine life. Maintain safe distance as well. Touching them might
damage their habitats and hurt marine life.

D.3 ENGAGEMENT

Activity 2: Venn Diagram: Diving O’clock

Directions: Using the Venn diagram provide similarities and differences of the two water activities
below.

Scuba Diving Snorkeling

D.4 ASSIMILATION

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 Activity 3: ACRONYM!
Directions
1. Choose one equipment used in scuba diving or snorkeling
2. In ½ short bond paper make an acronym about the chosen equipment
3. Make sure that the acronym is about the safety reminder in doing the water activity.
4. The acronym shall be written in English.
5. Use your creativity in doing this activity.

Activity 4: Research O’clock

We have the top diving spots in the world. Research at least five (5) diving spots in the Philippines.
You can even ask friends who have experienced diving. Get the following information:
1. Location
2. Diving Center present in the area
3. Marine Species that can be seen in a particular dicing spot
4. Identify what safety reminders given by the guide in the diving spot before and after doing the activity.
5. Which among the five places that you researched would you want to go and why?

E. Rubric for scoring

Performance Task- Acronym

Creativity- 10
Neatness- 10
Etiquette- 20
Originality- 10
TOTAL- 50

F. References for learners

Aparato, et. al (2017). Physical Education and Health (Volume II) Chapter 8 Aquatic Activities Fr. Rex
Book Store, Inc. (RBSI); 856 Nicanor Reyes Sr. St., Sampaloc, Manila.

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