12

Health Optimizing
Physical Education
Quarter 3 – Module 2

Sets FITT goals based on training principles

to achieve and/or maintain HRF.

Learner’s Packet
Health Optimizing Physical Education
Alternative Delivery Mode
Quarter 3 – Module 2: Sets FITT goals based on training principles to achieve and/or
maintain HRF.
First Edition, 2021

Republic Act 8293, section 176 states that: No copyright shall subsist in any work
of the Government of the Philippines. However, prior approval of the government agency or
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ownership over them.

Published by the Department of Education

Secretary: Leonor Magtolis Briones
Undersecretary: Diosdado M. San Antonio

Development Team of the Module

Eliezer A. Discutido
Writer: Evaluators:
Jose Romel M. Aramil / Maria Monette V. Tonito Erlinda Pascual / Alma P. Grub
Julius Burdeos
Illustrator:

Schools Division Office Management Team:

Rosemarie C. Blando August M. Jamora Merle B. Lopez

Florendo S. Galang

Development Team of the Module

Printed in the Philippines by

Department of Education – Division of Rizal

Office Address: DepEd Building Cabrera Road Brgy. Dolores

Kaytikling Taytay, Rizal 1920

Telefax:
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Introductory Message
For the facilitator:

Welcome to the Health Optimizing Physical Education 12 Alternative

Delivery Mode (ADM) Module on Sets FITT goals based on training
principles to achieve and/ or maintain HRF.

This module was collaboratively designed, developed and reviewed by

educators both from public and private institutions to assist you, the teacher
or facilitator in helping the learners meet the standards set by the K to 12
Curriculum while overcoming their personal, social, and economic
constraints in schooling.

This learning resource hopes to engage the learners into guided and
independent learning activities at their own pace and time. Furthermore,
this also aims to help learners acquire the needed 21st century skills while
taking into consideration their needs and circumstances.

In addition to the material in the main text, you will also see this box in the
body of the module:

Notes to the Teacher

This contains helpful tips or strategies that will help you in guiding the learne

As a facilitator you are expected to orient the learners on how to use this
module. You also need to keep track of the learners' progress while allowing
them to manage their own learning. Furthermore, you are expected to
encourage and assist the learners as they do the tasks included in the
module.

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For the learner:

Welcome to the Health Optimizing Physical Education 12 Alternative

Delivery Mode (ADM) Module on Sets FITT goals based on training principles
to achieve and/ or maintain HRF.

This module was designed to provide you with fun and meaningful
opportunities for guided and independent learning at your own pace and
time. You will be enabled to process the contents of the learning resource
while being an active learner.

This module has the following parts and corresponding icons:

What I Need to This will give you an idea of the skills or

Know competencies you are expected to learn
in the module.
This part includes an activity that aims
What I Know to check what you already know about
the lesson to take. If you get all the
answers correct (100%), you may decide
to skip this module.
This is a brief drill or review to help you
What’s In link the current lesson with the previous
one.
In this portion, the new lesson will be
What’s New introduced to you in various ways such
as a story, a song, a poem, a problem
opener, an activity or a situation.
This section provides a brief discussion
What is It of the lesson. This aims to help you
discover and understand new concepts
and skills.
This comprises activities for independent
What’s More practice to solidify your understanding
and skills of the topic. You may check the
answers to the exercises using the
Answer Key at the end of the module.
What I Have This includes questions or blank
Learned sentence/paragraph to be filled in to
process what you learned from the
lesson.
This section provides an activity which
What I Can Do will help you transfer your new
knowledge or skill into real life situations
or concerns.

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 This is a task which aims to evaluate
Assessment your level of mastery in achieving the
learning competency.
Additional In this portion, another activity will be
Activities given to you to enrich your knowledge or
skill of the lesson learned. This also
tends retention of learned concepts.
This contains answers to all activities in
Answer Key the module.

At the end of this module, you will also find:

References

The following are some reminders in using this module:

1. Use the module with care. Do not put unnecessary mark/s on any
part of the module. Use a separate sheet of paper in answering the
exercises.
2. Don’t forget to answer What I Know before moving on to the other
activities included in the module.
3. Read the instruction carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking your
answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are through
with it.
If you encounter any difficulty in answering the tasks in this module, do
not hesitate to consult your teacher or facilitator. Always bear in mind
that you are not alone.

We hope that through this material, you will experience meaningful

learning and gain deep understanding of the relevant competencies. You
can do it!

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 What I Need to Know

WEEKS 3-4

This module was designed and written with you in mind. It aims to discuss the
nature and background of different aquatic activities and its basic equipment. This
module hopes to encourage you to start living a more active lifestyle that will
contribute to your overall wellness and appreciate aquatic activities we can do in
different parts of our country.

The module is divided into three lessons, namely:

 Lesson 1 – Snorkeling
 Lesson 2 – Kayaking/Canoeing
 Lesson 3 - Scuba Diving

After going through this module, you are expected to:

1. discuss the nature and background of different aquatic activities

2. define snorkelling, kayaking, canoeing and scuba diving

3. familiarize with the different equipment used in aquatic activities

4. recognize the benefits of aquatic activities

5. sets FITT goals based on training principles to achieve and/ or maintain

HRF

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 What I Know
MULTIPLE CHOICE. Directions: Read the following questions/or descriptions
comprehensively. Write the letter that corresponds to your correct choice on your
answer sheet.

1. It is described as peeking through life underneath water by swimming with

the aid of a snorkel and mask. What aquatic activity is it?
A. Canoeing C. Scuba diving
B. Mountaineering D. Snorkeling

2. It serves as the viewing device in appreciating the world beneath the water.
Without this basic gear, everything viewed underwater will be blurred or
distorted.
A. Mask C. Snorkeling fins
B. Mask Defogger D. Tank

3. 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.
A. Mask Defogger C. Skin Protection
B. Snorkel Vests D. Swimming Cap

4. It prevents splashed water and spray from easily entering the tube.
A. Dry Valve C. Snorkel Vests
B. Snorkeling Fins D. Splashed Guard

5. 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 under
water.
A. Dry Valve C. Purge Valve
B. Light Valve D. Snorkel with a flexible tube

6. is a piece of equipment that makes it possible to breathe at the

surface while the face is submerged in water.
A. Mask C. Snorkel
B. Mask Defogger D. Swimming cap

7. It holds the mask to the face underwater.

A. Goggles C. Nose Pocket
B. Mask Skirt D. Strap

8. is the soft flexible material that seals the mask around the face.
A. Goggles C. Nose Pocket
B. Mask Skirt D. Strap

9. It helps prevent the mask from fogging up. Be sure to choose one that is
non-toxic, biodegradable, and alcohol free for one’s protection and for the
protection of marine life.
A. Mask Defogger C. Skin Protection
B. Snorkel Vests D. Swimming Cap

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10. The word “canoe” originated from the Carib word “kenu” which means
.
A. dugout B. one moon C. kayak D. boat riding

11. meaning “man’s boat” or “hunter’s boat” originated from the Inuit
and Aleut tribes of Arctic North America.
A. dugout B. one moon C. kayak D. boat riding

12. A beam in the center of a canoe that allows the canoe to rest on a person’s
shoulder when portaging.
A. Yoke B. Thwart C. Seat D. Gunwale

13. A basic part of a canoe in which it acts as structural support and it defines
the shape of a boat.
A. Yoke B. Thwart C. Seat D. Gunwale

14. It is described as covering on the deck where food and gears can be stored.
A. Cockpit B. Hatch C. Hull D. Bow

15. A basic part of a kayak in which it is labeled as the “bottom half” of the
kayak.
A. Cockpit B. Hatch C. Hull D. Bow

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Lesson Aquatic Activities -
1 Snorkeling

What’s In

Learning Task1. WORD LOOP

Directions: Encircle the words related to aquatic activities. Write your answers on a
separate sheet of paper.

S O R A F T I N G O K A
A W E S A I L I N G A T
B U I L U D O R E Y Y H
A R N M O R N O T E A L
S O C C M E F W I Q K E
K I T E D I V I N G I T
E S E P A K N N N A N I
T F I S H I N G J G G C
B O W L I N G T E N I S
A C A N O E I N G N M U
L A W N T E N N I S O T
L B O L O P R E T A W E

1. 6.
2. 7.
3. 8.
4. 9.
5. 10.

What’s New

Water or aqua has a certain unique attraction to people of all ages. Children
love to engage in water to play, while adults alike would get lured to take a dip at
the sight of a pool or the beach. Water in its most natural form, can be a great
venue to relax, to work out to have fun, to pump up the adrenaline and to
challenge one’s limits.

Water has special characteristics that provide a unique environment for

activities and good workout. These characteristics include buoyancy, hydrostatic

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pressure, and enhanced cooling. Buoyancy is the upward force of the water on an
object. This is the reason why boats and people float on water. It also gives a
weightlessness feeling, which makes it easier to move, lift knees or even jog in
water (for some water activities). Hydrostatic pressure, on one hand, is the
pressure exerted by the water at equilibrium due to the force of gravity. In other
words, it is the weight of the water pressed down on the object. Hydrostatic
pressure is exerted on the body from all sides and this pressure, combined with
buoyancy, helps keeps standing balance in water. Water, therefore, helps people
who have problems with balance and coordination. Lastly, water has enhanced
cooling characteristic that transfers heat away from the body much quickly than air
given in the same temperature. This is the reason we can stay longer in water and
can tolerate longer workouts without feeling being overheated.

How did Snorkeling begin?

The following timeline outlines the events that lead to modern-day snorkeling
（AquaViews.com, 2010):
- Hollow Reed (3000 B.C.) Skin divers of the island Crete in the Mediterranean
used hollow reeds to breather while submerged in water as they collected
sponges.
- Animal skins were filled with air (9000 B.C.) An ancient bas-relief dating 900
B.C. depicted divers in Assyria using animal skin filled with air to lengthen
their stay underwater.
- Diving Bell (300 B.C.)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 ít
worked like "the trunk of the elephant".
- Eye goggle from shells (1300s) The shell of the tortoise was used to develop
a gadget to protect of tortoise the eye.as well as to see more clearly in water.
The shell was sliced very thinly until it became translucent then polished for
vision clarity. It was then used by the Persian divers.
- Hollowed tube and sketch of webbed swimming gloves (1400s) Leonardo de
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 sub merged underwater. He also had a sketch of
webbed swimming gloves, an idea that led to the modern-day fins.
- Wooden Paddles (1717) Benjamin Franklin came up with an idea of using
wooden paddles attached to the hands and feet to help swimmers swim
faster.
- Modern Fins (1912) Modern fins were invented by Frenchman Louis de
Corlieu. Patent for this was obtained in 1933.

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 What is It

What is Snorkeling?

Snorkeling is peeking through life underneath water by swimming with the aid of a
snorkel and mask. Through snorkeling, one can observe the underwater attraction
for a longer period of time, without the need to constantly resurface to gasp for air,
and with relatively lesser effort.
Snorkeling is not only used for recreational purposes. It has also been used in
water based search by rescue teams and in water sports such as underwater
hockey, underwater rugby, and spear fishing.
Basic equipment of snorkeling

The basic gears needed in snorkeling are the snorkel, goggles, and fins. Other
essential equipment, although optional for some, are the floating vest and rash
guard.

A. Mask
The mask serves as the viewing device in appreciating the world
beneath the water. Without the mask, everything viewed underwater will be
blurred of distorted. The airspace created in the mask is what helps in
seeing clearly underwater.
The nose being enclosed in the mask will have its special function in
equalizing pressure during dives. What do we mean by his? Diving
underwater brings this pressure, one need 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.

Parts of the Mask

Strap holds the mask to the face underwater
Mask skirt is the soft flexible material that seats t

Nose pocket cushions and protects the nose. Some masks have the
https://www.idiveblue.com/best-snorkel-mask/
purge valve, a little flap valve located at the bottom of nose pocket that
helps in removing the water that has entered the mask.

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B. Snorkel

The snorkel is a piece of equipment that makes it possible to breathe

at the surface while the face is submerged in water. The snorkel is basically
composed of tube, also called the barrel, and a mouthpiece. The tube-end
sticks out of the water while the mouthpiece goes in the month. The snorkel
also has a clip so it can be attached to the mask.
Kinds of Snorkel:

Classic snorkel has most basic part, the solid tube and the mouthpiece.
Sometimes, this can be sent to specific shape.
Snorkel with a flexible tube below the strap attachment point is more
comfortable than the classical 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.
Purge valve a common feature of many snorkels is the. This is a small valve
just lower than the mouth that empties the collected water that comes down
the tube when one blows it out.
Splash guard prevents splashed water and spray from easily entering the
tube. However, this will not stop water from entering the tube when a big
wave covers the snorkel and when one goes underwater.
Dry valve is a special valve on top of the tube that completely stop water
(and air) from entering the tube when a wave comes or when diving
underwater. This way, one does not need to clear the water out when
coming back to the surface.

C. Snorkeling Fins
Water resists or “pushes back” anything moving through it. This is the
principles behind what the fins do. It is the resistance that provides much of
the propulsion created by a moving pin.
Speed and efficiency in swimming are what one gains in wearing fins. They
provide the necessary locomotion to propel effortlessly in the water. Fins
conserve more energy and. Therefore, allow the snorkeler to reach further
distances.

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

E. Skin Protection
Snorkeling may require one to be under the sun for some time,. In order to
protect the skin from the hit of the sun, one may use a good biodegradable
sunscreen or a better choice will be wearing a long sleeve rash guard. The
shirt may also provide jellyfish sting protection. However, if insulation is
needed from the cold waters, then a west suit will be a better option.

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F. Swimming Cap
The swimming cap is a big help in keeping hair out of the snorkel and the
face as well. It will also help in preventing the scalp from burning on a sunny
day.

G. Mask Defogger
Mask Defogger helps prevent the mask from fogging up. Be sure to choose
one that is non-toxic, biodegradable, and alcohol free for one’s protection
and for the protection of marine life.

How is snorkeling done?

Test and Practice
It is best for beginners to try the gears on shallow water. This way,
one can get used to wearing the mask and breathing through the tube. While
on shallow water, bend slightly at the waist and squat until the face is
submerged in the water. Relax and breathe through the snorkel while
enjoying the aquatic life.
Adjust the strap when the mask is leaking water. It may be loose or too tight.
Sometimes, a mask that is too tight can cause leak as well.

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

Kicking to move
The next step is learning to be comfortable with the snorkeling fins. Practice
in the deeper part of the water. Float then do the basic flutter stroke, the
most common under water kick.

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

a. “Feet-First” Dive
As described by name, the feet go down first during this dive. Tread
vertically in the water then kick upward. As the body sinks down, raise
arms above the head. Pull the knees to the chest then lower the head.
This will rotate the body to a horizontal position and swim underwater.
b. “Head-First” Dive
While at a horizontal position, kick forward, bend at the hips, and pull
knees and arms toward the chest. Thrust legs straight up and maintain a
streamlined position to glide into the water. Kick with feet to move deeper
down, and then arch back for a horizontal position.

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What should be done when the following problems arise?

Water is Filling the Mask

If the mask comes with a purge valve, simply blow air out through the nose
while the mask is on. The water will be pushed out of the valve, clearing the mask.
If the mask does not have the purge valve, then simply lift head out of the water
and pull the front of the mask forward. This will open a gap at the bottom of the
mask and drain the water out. While underwater, one can also clear the water.
Simply press the top of the mask to the forehead and blow out through the nose.
Air will bubble into the mask pushing the water out of the bottom.

Water Entered the Snorkel

Clearing a snorkel is an important skill because it will be inevitable that

water may enter the snorkel. Waves or splashes can send water into the open end
of a snorkel or when diving below the surface.

Clear the snorkel by blowing out through the snorkel to force the water out
through the top. But if a snorkel has a purge valve, then water will exit through the
valve below the mouthpiece. Another method is the displacement clear. This is used
with snorkels that have a purge valve. Begin by looking straight up while surfacing
then exhale a small amount of air into the snorkel. While ascending, the air will
expand and displace the water so that by the time one reaches the surface, almost
all water will be out of the tube.

Pressure is Felt in the Ear While Diving

Pressure builds as one dive deeper because the body’s air spaces are being
compressed or squeezed by the surrounding water pressure. The pressure outside
the ear’s space is greater than the pressure inside, thus giving an uncomfortable
sensation in the ears and even pain as one continuous to dive deeper. To equalize
this pressure, do the “pinch-blow nose”. How is this done? Close the mouth, pinch
the nose, and then gently blowout air through the block nose. A crackling sound
will be heard and one will feel the pressure subsiding. Wiggling the jaw from side to
side will also make the equalization technique easier.

Benefits of Snorkeling

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

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 What’s More

Learning Task 2: Puzzling Letters

Directions : Rearrange the jumbled letters to form the word or term that is being
defined in each item. Write your answer on a separate sheet of paper.

ERISKOLNNG 1. It is described as peeking through life underneath water by

swimming with the aid of a snorkel and mask.
SMAK 2. It serves as the viewing device in appreciating the world
beneath the water. Without this basic gear, everything viewed
underwater will be blurred or distorted.
MKKSIRTAS 3.It is the soft flexible material that seals the mask around the
face.
GEMSAKFOGERD 4.It helps prevent the mask from fogging up. Be sure to choose
one that is non-toxic, biodegradable, and alcohol free for one’s
protection and for the protection of marine life.
SMAWINMIGCP 5.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.

Learning Task 3: “Emergency! Emergency! What will I do?”

Direction: In this activity, you are going to pick a situation, and do the necessary
and appropriate action in case the problems arise in doing snorkeling.

Situation Action to be taken

1. Water is filling in the mask
2. Water entered the snorkel
3. Pressure is felt in the ear while
driving

What I Have Learned

Learning Task 4: Synthesizing Your Learning
Direction: Give at least five things that you have learned from this module.
1.

2.

3.

4.

5.

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 What I Can Do

Learning Task 5: Choosing snorkeling equipment

Directions: You are going to snorkel for the first time and you were also given a
budget by your parents to buy all the necessary equipment for snorkeling. What are
the things to consider in purchasing mask, snorkel and fins since there’s a variety
of it from the sports good store? Answers the questions below

1. What features of the snorkel will you be looking for? Why?

2. What kind of fin will you be buying and why?

Additional Activities

Learning Task 6: Acrostic expression

Directions: Make an acrostic poem about the importance of Aquatic activities like
snorkeling in developing one’s health. Use the letters of the words “SNORKELING”
in each stanza. Create your output creatively and imaginatively.

S-
N-
O-
R-
K-
E-
L-
I-
N- G

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 WEEKS 5-6
Lesson Aquatic Activities -
2 Kayaking and Canoeing

What’s In

Learning Task 1: Warm you up!

This activity will prepare you for physical activities like recreational activities such
as aquatic using general or sports-warm up exercises. You may record your
performance using your gadget. Please be guided with the guidelines used in social
distancing.

1. Choose a partner (members of the family)

2. Do light jogging around your house for gradual elevation of your heart rate

3. Stretch your legs, arms, back for several minutes.

Note: the time allotted to properly warm up your body can spell the difference
between performing well and getting your injured. Spend around 5-10 minutes on
warm up routine. Execute either general warm-up exercise like jogging and
jumping jacks and body twisting or sports-specific warm up exercises.

What’s New

A great way to explore the rivers, lakes, canals, and other bodies of water is
through the use of boat. Canoeing and kayaking are two floating crafts that may
take anyone to places in the water that are even difficult to access by any other
means

Canoes and kayaks may be confusing to some but it is really easy to

distinguish one from the other. Kayaking and canoeing both require a paddle for
propulsion and steering the most noticeable difference is the structure of the boats.
A kayak has a covered deck, while a canoe is wide open. Kayakers extent legs and
are seated low or sometimes on the deck. It uses a double-bladed paddle. A canoer,
on one hand, sits on a raised seat or kneels on the bottom of the boat and uses a
single-bladed paddle.

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 What is It

What is the difference between kayaks and canoes?

Historically, there are some similarities and differences in terms of the kayak
and canoes, function and in how they are built. In the early days, both boats were
constructed and used for the day-to-day economic needs, the canoe for
transporting goods and people and the kayak for hunting marine life. The materials
used in the original boats also had the same source, that is, their most immediate
environment.
The word “canoe” originated from the Carid word “kenu” which meant
dugout. Canoes were originally made from large tree trunks. The trunks were dried
for months, and then the middle part was burned. After which, the whole process
took “one moon” or 28 days. The more well-known version of the canoe was
introduced by the North American Indians where the frame was built from wooden
ribs. The frame was covered with the lightweight bark of birch trees and sometimes
elm or cedar tree, whichever was more available to them. The birch tree was the
better choice though because it was lightweight and smooth and most importantly,
it was resilient and contained waterproofing qualities.
The oldest known canoe, Pesse Canoe, believed to be constructed between
8200 and 7600 B.C. was found in the Netherlands.
Kayaks or “qajak,” meaning “man’s boat” or “hunter’s boat” originated from
the Inuit and Aleut tribes of Arctic North America. Interestingly, the early kayaks
were very individualized as each kayak was crafted by the user, basing the
measurement to the frame of his body and not on any standard. Building the kayak
was also a joint effort of the man and his wife. The man builds the frame from wood
or from whalebone skeleton and it was the wife’s job to stitch the seal used to cover
the frame. Whale fats were used to waterproof the boat. To improve buoyancy, the
natives placed air-filled bladders of the seal in the vessels.
The oldest existing kayaks are exhibited in North America Department of the
state museum of ethnology in Munich.
What are the basic parts of the kayak and canoe?

Basic parts of a Canoe:

Yoke – a beam in the center of a canoe that
allows the canoe to rest on a person’s shoulder
when portaging.
Thwart – crossbars reinforcing the canoe and
prevents sides from pulling apart under load.
Stern – rear end.
Gunwale – acts as structural support and it
defines shape of boat.
Bow – front part.
Seat – for paddler at the bow (if in tandem).
https://slideplayer.com/slide/10593105/

1
 Basic Parts of a Kayak:

COCKPIT- Opening in the kayak’s

deck where the paddler seat.

DECK- Top half of the

HATCH- Covering on the deck where food and gears can be stored
FOOTBRACE- Found
inside where feet rest

HULL- Bottom half of the

https://slideplayer.com/slide/10593105/

Paddles are the equipment used to maneuver the

boat. Single-bladed paddles are usually used for
canoes and double-bladed paddle are for kayak.
They are placed in the water as one move the
boat.
Just like the boats, paddles also come in
different kinds according to use. Choosing what
kind of paddle depends on one’s physique, the
size of the boat, and stroking preference.

https://www.wikihow.com/Tell-the-
Difference-Between-a-Kayak-and-Canoe

How does one start the canoeing and kayaking

adventure? First, Learn How to Get In and Out of the Boats
For first timers, getting on a canoe or a kayak on the water can be quite
challenging. The boat may rock and cause some tilting when entering the boat.
Therefore, balance is important when entering the boat.
Getting in a kayak:

a. Entering from the dock

Make sure that paddle is within reach. Keep in mind that weight
should be at the centreline, otherwise the kayak will tip. First, hold
the back of the cockpit coaming and feet should be planted near the
centreline. Then, lift self, with the weight mainly supported by hand,
and move bottom to cockpit.
b. Getting from the shore

Put the paddle right behind the cockpit coaming and the other
end against a rock (improvise if there is no rock, like using the paddle

1
 to get support from bottom). Take firm hold from the back of cockpit
coaming with the paddle held between thumb and the coaming, while
the other hand is keeping the paddle fixed on the rock. Sit carefully
over the coaming, keeping the body weight on the feet. Lift one foot
inside the cockpit. Remember to keep the balance. Getting out of the
kayak is done in the same way but in opposite order.
Getting in a canoe:

a. Entering from the shore (Tandem Canoe)

Put paddle in the end of the boat. Slide part of the boat in the
water, and then hold the boat so it will not float away. The person
who will be seated on the bow part enters the boat first. That person
should carefully walk down the center of canoe, while holding the
gunwales.

b. Entering from the dock

When entering from the dock, the same is basically done.
However, it will be best to keep the boat parallel or horizontal to the
dock. Get in the boat one at a time, taking turns in holding the boat
steadily. Remember to always put the paddle in the end of the canoe
within reach. Reverse the order in getting out.

Second, learn the correct posture

In canoeing
The first thing to do is to relax, this way the muscles will not be too tight.
While seated, lean just slightly forward (around 5-8 degrees only) from the pelvis.
The back should be straight without being forced. Shoulder should be slightly
ahead of hips, head, or neck. The legs should be slightly bent, just enough so that
you cannot push legs straight without moving on the seat. Too much leaning
forward restricts lung capacity.
In kayaking

Good posture is key if one want to use the body efficiently. Do not lean on the
backrest but just sit straight and relax the shoulder, opening the chest for ease in
breathing. Keep legs together and feet against the footpegs. Adjust footpegs making
sure that the knees can bend slightly and spread and press against the kayak for
extra balance if necessary. Keeping legs together allows better torso rotation and
more efficient paddling.
Third, Learn the Proper Way of Holding the Paddle
In canoeing
Holding the paddle incorrectly cause loss of power during forward stroke and
puts the paddler’s body in an awkward position. Canoe paddle has only one blade.
The T-grip of the paddle should be held by top hand with full palms covering it (not
holding it around). Top hand is the hand that is higher (it may be your left or right
hand). The bottom hand holds the shaft (not the throat) of the paddle in about an
arm’s length down from the other hand. The bottom hand, which holds the canoe

1
paddle, generates the most power while the upper arm and grip create the balance
and the accuracy of the stroke.
In kayaking

The recommended grip is usually the distance between the two elbows. Hold
the paddle above and center over the head. Adjust your hands so that your elbows
are at right angle (see figure 8.2).
The blade has two faces. The front has a cup-like shape that is also referred to
as the power since it creates power to move the kayak. The other side is the back
face
There are paddles for left-handed and right-handed paddlers. For instance,
assume that one uses a right-handed feather paddle. In kayaking, “right hand fixed
left hand loose” technique is applied in using the paddle for stroke, recoveries, and
maneuvers. This means that the right hand is your control hand, where your grip
is fixed and does not change during the stroke. Your left hand should grasp the
paddle shaft loosely. This is to allow the right hand to twist the paddle to desired
angles for turning, bracing, or rolling. Do not hold paddle too tight; it will tire the
hands quickly.
Fourth, Let Us Learn the Basics of Making the Boat Move Forward

There are many strokes in paddling, but for the purpose of knowing the basic,
this discussion will focus on one stroke which is the forward stroke.
In Canoeing

Paddling forward is the most basic and important stroke as this will bring you
to places. The forward paddling in canoeing is described in three phases: the catch,
power phase, and exit and recovery.
1. Catch

This is the start of the stroke where the blade enters the water. It is
important to know that the shoulder is used, not the elbow, as the axis of
movement. The bottom hand (the one holding the shaft) should be positioned
at the correct angle, see figure 8.3. notice the top arm in the same figure, it
should be at the level of the shoulder bent slightly and not in front of the
face or chest. The position should also be over the water on the paddling
side, not over the canoe (figure 8.4.) the position of the trunk should be
slightly forward (around 80 degrees), but one should still feel he or she is
still seated perfectly erect. Excessive leaning will wear out the paddler faster
as he/she is fighting gravity’s pull and slouching will make it difficult to use
strength in the shoulders effectively.
2. Power Phase

A strong stroke is what will actually move the boat forward. In this
phase, the bottom hand should be pulling while the top arm is pressing
down slightly forward, the torso rotates, thus the paddle-side shoulder
forward as the paddle enters the water. Simultaneously, the blade is planted
in the water up to the blade or shaft intersection. The blade should be
completely immersed at right angel to the direction of travel (see figure 8.5).

1
 this is what they call “squaring the blade.” if the angle is wrong, the blade
will slide sideways. Remember, the paddler is moving the boat and not the
water. Think as if the blade is being fixed in the water and the paddler pulls
the boat past it. While doing this, the blade should be kept close to the boat,
where the inside edge of the blade is still touching the side of the canoe. The
stroke ends when the torso, rotation brings the paddle back to the hip. From
the catch phase to the power phase stroke, the toes, leg, hip, torso, and
shoulder all work smoothly together and in coordination.
3. Exit and Recovery

The stroke is finished when body rotation is complete. At exit, the blade
moves out of the water to the side. The top hand is still high and the bottom
elbow is bent to lift the blade. Take blade forward for the next stroke. The
blade should be kept close to the water to avoid catching the wind.

In Kayaking
In kayaking, the torso and legs will do most of the work. The shoulder and
arms will be used to transfer power. Just like in canoeing, one paddles by rotating
the torso while keeping the arms straight.
To start paddling, make sure that the front part or pawer face of the blade is
facing front. Place the blade in the water, close to the feet and to the kayak’s
waterline. The lower arm should be almost straight. The upper arm should be
slightly bent, such that the upper wrist comes a bit closer paddler’s eye. Press the
stoke-side foot firmly against the foot peg. Sink the blade into the water. Using the
muscles of the torso, get more power at the beginning of the stroke where paddle
has just entered the water. Then, lessen power at the end.

Keep the upper arm relaxed and hold the paddle loosely do muscles can rest.
Keep the upper hand at about an eye level and allow it to move across the body and
to keep the paddle vertical. After the stroke, move the blade out of the water and
prepare for the next stoke.
What are the health related benefits of paddling?

Canoeing and kayaking are activities that can range from low to high intensity
levels of activity. Paddling will work out the muscles and the heart and thus will
improve one’s aerobic fitness, strength, and flexibility. Specific health benefits
include:
 Improve cardiovascular fitness
 Stronger muscles and muscular endurance particularly in the backs, arms
shoulders, and chest as these are the main muscles involved in paddling
 Development of the torso and leg strength as the strength to power a canoe
or kayak comes mainly from rotating the torso and applying pressure with
your legs

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 What’s More

Learning task 2. Difference between Kayak and Canoe

Directions: Compare the two floating crafts: Kayak and Canoe. Write the
information that is the same about both items in the overlapping part of the circles.
Write the information that is different about each item in the parts of the circles
that do not overlap. Use the Venn diagram to write your answer.

Canoe Kayak

What I Have Learned

Learning Task 3: PARTS OF CANOE AND KAYAK

Direction: Fill in the crossword puzzle with the words missing from the sentences
below. Match the number of the given dues to the boxes placed across or down the
grid.

Across
2 covering on the deck
4 crossbars reinforcing the canoe
6 it is where feet rest (2 words)
8 top half of kayak
10 a beam in the center of canoe

Down
1 structural support
3 opening in the kayak's deck
5 width of the boat
7 covered deck
9 front part of canoe

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 What I Can Do

Learning Task 4: MY BUCKET LIST

1. Think of one or more aquatic activities that you dream of doing with your
love ones (family or friends) when the pandemic is over.
2. Draw it in one (1) whole bond paper. Make your drawing colourful

3. Write your reflection below your drawing

Rubric for Drawing

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 WEEKS 7-8
Lesson Aquatic Activities - Scuba
3 Diving

What’s In

Learning Task 1
In the previous lessons, you have learned about snorkeling, kayaking and
canoeing. Before you learn another activities in aquatic, recall those learnings you
had and take time to answer the following questions:

1. What is snorkeling?

2. What is the difference between kayak and canoes?

3. What are the health related benefits of paddling?

What’s New

When we say underwater world, reaction can be one or the other. What does
this mean? One can react with much excitement or with great hesitation due to fear
of the unknown. Which one are you? Whether one is excited or not, most will still
feel mystified with the life; and the other things found underwater. Relics of the
famous titanic ship, species of marine life; and the beauty of corals, caves, and
even sunken cities were and are being discovered underwater diving is done either
through “breath-holding” diving (free diving) or through scuba diving (with
breathing apparatus).
The development of scuba diving became possible because of people’s interest
and curiosity in deep water, which motivated inventors to create safer means of
going to greater depths.
Scuba diving will require certain certification or c-card for one to be allowed
to dive even to rent the scuba equipment. In order to do so, one must take a course
with a recognized diving organization, after which the c-card may be issued. The
discussion on this lesson therefore will be about providing basic information on
scuba diving, few basic scuba diving skills, and safety measures. This will give you
advance knowledge in case you decide to get into a scuba diving course.

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How did scuba diving begin?
The beginnings of diving can be traced from using the hollow reeds as a way of
staying longer underwater. From the simple reed, more effective ways of breathing
underwater were invented. The following timeline outlines the evolution of scuba
diving (US Navy Diving 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.

1690. Edmund Halley developed an improved diving bell. The diving bell with
trapped air was brought down with two people inside. The diver/explorer outside
the diving bell also use a smaller version of the diving bell on his/her head where a
tube is connected from his/her diving bell to the bigger diving bell to get some air.
The air inside the bigger diving bell is in turn replenished from a barrel (with tube
connected to the diving bell) which is brought down from the top. This barrel is
retrieved also by the diver and tugged over the bell.

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 fire
fighters. The helmet fits over a man's head with an attached hose for supply of air
which comes from the surface.

1825. William James invented the first workable, full-time SCUBA. It had a
cylindrical belt around the diver's trunk that served as an air reservoir at 450 psi.

1837. German-born 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. The tank also has a hose
where fresh air is pumped from the surface. This became the forerunner of the
modern-day scuba gadget.

1876. Henry A. Fleuss, an English merchant seaman, developed the first self-
contained diving gear that used compressed oxygen and not compressed air. In his
prototype of closed circuit scuba, carbon dioxide was absorbed by a rope soaked in
sodium hydroxide so that the exhaled air can be recycled or re-breathed.

1943. Jacques Cousteau and Emile Gagnan redesign a car regulator which
provided compressed air to divers in the slightest breath and later on called as the
aqualung. This design has change the landscape of diving and remains to be what
we know as the SCUBA of modern day

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 What is It

What is scuba Diving?

Scuba 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 to
breathe normally underwater. With these equipment, a diver can explore the water
for a longer period of time and at greater depths.
What are the basic scuba diving equipment?
The diving equipment is what makes
scuba diving different. It is what the divers use
and carry that allows them to be underwater
for a longer time. The following are the
essential needs every diver (Davis, 2007) and
for discussion refer to figure 8.6:

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. https://startmakingwaves.com/beyond-
the-basics-scuba-diving/
3. Regulator let you breathe underwater. It connects to your tank and delivers
air to you inhale.
4. BCD or Buoyancy Control Device helps control the position in the water
column. If air is added in an internal bladder, then one rises toward the
surface. By removing air from it, one sinks.
5. Regulator delivers the steady supply of air from the 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. Dive Computer monitors the diver’s depth, time of being underwater, and
the remaining time for one is safety down in the water.

2
 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.

What are the skills needed in scuba diving?

There are different skills and procedures employed from pre-diving,

descending, swimming deep under, and surfacing back.
Pre-dive

Diving is really a new adventure as one seems to enter an entirely new world,
with species that can only be finding in water. But this becomes a nightmare if
certain safety procedures are not followed. The pre-dive entails procedures that
divers adhere to. There is the detailed safety check of equipment and readiness on
the diver as well. The procedures are standardized and observing it step-by-step is
a must.
Pre-Dive Safety Check
A pre-dive safety check must be done before going to the water. This is
performed once a diver is wearing his/her gear and is done with a dive buddy. This
is a last-minute review done on the boat just before one enters the water. This is to
ensure that all gears are properly functioning. The pre-dive safety check is done
with the dive buddy. Each one checks each other’s gear and at the same time gets
familiarized with his/her dive buddy’s gear. This way, each one knows how each
can assist one another in an emergency underwater.

The five steps of the pre-dive safety check (Gibb, n.d.) are as follows:

1. Check the buoyancy compensator making sure that the inflator and deflator
buttons work and that the pull string is unencumbered.
2. Check the Weights
 Quick-release system for the weights should be visible and
unencumbered
 Weight belt should be oriented as a right-hand release
 Free the end of the visible belt and it must be cleared of other gear so
that it can fall away easily when opened
 If using integrated weight system, weight pockets should be inserted
securely into the BCD.
 Both divers should know how to release weights in an emergency.
3. Check the Release
 Check the BCD’s clips making sure that they are secured and that the
straps are tightened.
 Tank band connecting the BCD to the scuba tank should be snapped
closed. It should be tight enough suck that the tank will not slide
once they enter the water.
4. Check the Air Regulator
 Regulator is functioning well
 Check tank valve by breathing from your buddy’s tank valve regulator
several times, while your buddy watches the pressure gauge needle.
As long as the pressure gauge needle does not drop significantly, then
the tank valve is open.

2
  Scuba tanks are full (close to 3000 psi or 200 bars).
 Confirm that the regulator breathes comfortably and easily.
 Explain to buddy where the alternate air source is located and test it
by breathing a few times.
5. Final Okay
 Check to see if all the gears are in their proper places.

After all the equipment has been checked, the diver should also be prepared
before going underwater. This is done through the five-point descent. The
procedure is as follows:
1. Signal (thumbs down) to descend and wait for acknowledgment from buddy.
2. Orient to some surface object for reference. The most exact way for a diver to
orient himself is by using a compass.
3. Remove the snorkel and replace it with the regulator mouthpiece.
4. Time-check: the timing device must be set. If using a diver’s watch, then set
the watch bezel or record start of dive. If a computer is used, divers should
make sure that the computer is turned on and ready to record.
5. Deflate the BCD just enough so that one slowly begins to sink and exhale to
help self in descending. Equalize the ears (pinch-blow nose technique). This
will help in the subsequent equalization. Keep BCD inflator at hand in order
to add air to BCD as you descend.
6. Feet first in descent or at least the head is above the feet to remain oriented.

Descending
Descending to water should be done in slow and controlled way; is what they
call the controlled descent. It is using the lungs to descend and the BCD for
making oneself neutrally buoyant. Why is this important? It serves as preventive
measure to stay safe. Specifically, it is for the following reasons:

1. If ear equalization problem arises and cannot stop descent, there is the risk
of an ear barotrauma or an injury in the ears.
2. A diver must be able to descend slowly so as not land on the bottom. We
have to remember that a gentle fin kick can injure corals or other aquatic
life, destroy some delicate historical information on a shipwreck, or can stir
up sediment that will cause visibility reduction.
3. A diver should be able to stay close with his buddy during descent. A diver
who goes ahead of his/her buddy will not be able to assist a buddy who is
making a slower descent.
4. Slower descent makes the dive more enjoyable and not stressful.
The following steps will ensure a completed descent:
Step 1: Understand the Use of the buoyancy Compensator Device (BCD)
The BCD is used for buoyancy control, not a means for one to ascend or
descend; otherwise, it will further lead to loss of buoyancy control. Adjust the BCD
to achieve neutral buoyancy. Deflate BCD to compensate excessively positive
buoyancy and inflate to compensate excessively negative buoyancy. Positive
buoyancy is when the person moves up while negative buoyancy is when the

2
person moves down. Neutral buoyancy is achieved when the person does not go up
or down.
Step 2: DO NOT deflate All the Air from the BCD to Begin the Descent

To control descent, establish first neutral buoyancy at the surface. This is

done by deflating the BCD little by little until one floats at the mask-level (with
lungs full of air) and sink a little when one breathes out. Do not deflate the BCD
hastily as this will make one plunge downward like an anchor with practice, one
will learn to deflate the BCD exactly to a point in one shot.
Step 3: Exhale Fully to Begin Your Descent

Fully exhale to begin descent. This take practice. Exhale all the air out of the
lungs slowly and then hold the air out of the lungs for a few seconds. The exhaling
should take around 10 seconds. Expect to slowly sink near the end of the ten
seconds. If one finds himself back at the surface, then deflate the BCD a little more
and do the process again.
Step 4: Re-Establish Neutral Buoyancy

Allow oneself to descend downward until one feels he/she no longer control
buoyancy and lungs. It means that even when inhaling, he/she still continues to
sink, indicating that he/she is no longer neutrally buoyant. Remember, the goal is
neutral buoyancy. Thus when one continues to inflate BCD just a little or inhale to
rise slightly. Take some time to find this point of neutral buoyancy.
Step 5: Regroup

After a few feet of descent, re-establish neutral buoyancy. Then, check ears
and properly equalize. Check depth gauge and orient oneself if one is approaching
or has reached the intendment depth. Also, check the dive buddy.
Step 6: Reaching the Destination

Descend by exhaling once again until one has reached the intended depth.
Ascending

When one is ready to end a dive, do the following:

1. Signal buddy and begin the ascent together.

2. Begin ascent while there is still sufficient air remaining in the tank.
(Never wait until a supply is exhausted.)
3. Go slowly. Check watch and depth gauge or dive computer and ascend
with the rate of 30 feet per minute rate, although US Navy Dive Tables
allow a maximum ascent of 20 feet or 18 meters per minute.
4. Breathe continuously when ascending; do not hold breath
5. Make a safety stop when one reaches 15 feet for 3 to 5 minutes. A safety
stop allows time to eliminate nitrogen from the body, thus decreasing the
risk of decompression sickness.
6. Extend one hand over head, look up at the surface and slowly rotate 360
degrees as one ascends.
7. Drift slowly to the surface. When on surface, inflate BCD and make the
signal. Re-enter the boat.

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What are the health related benefits of scuba diving?
Diving on a regular basis improves and maintains the general fitness and
stamina level. Exercising in water is very effective because of the water’s natural
resistance against our bodies. It improves cardio-vascular performance and is
translated into reduced risk of heart attacks, strokes and circulatory problems and
ailments in general.
Muscle tone and strength are also improved due to the movement through
the water and the physical effort of carrying equipment such as the weight belt and
diving gear.

F.I.T.T Principles
Improving fitness is an important goal for achieving optimum health. If
carefully planned, performed, monitored, and evaluated, positive health–related
outcomes will be achieved and that reduces their risks to acquiring health
problems.
Understanding the F.I.T.T helps you create a work out plan which will be
beneficial in reaching your fitness goal. F.I.T.T stands for frequency, intensity, time
and type of exercise. These are the four elements you would like to believe to make
workout that suit your goals and fitness level. Learn how the F.I.T.T principle
works.
Factor Definition

Frequency Number of meeting in a week

Intensity Effort level of the exercise

Time Period covered in an exercise session

Type Kind of activity

What’s More

Learning task 2
A. Direction: Analyze the illustration below. Label each item with the correct
Basic Equipment in Scuba Diving.

2
B. Direction: Modified True or False. Read the following basic equipment in scuba
diving with understanding. Write TRUE if the statement is correct, and FALSE if
not, then change the underlined words that makes it wrong by writing the right
answer on a separate sheet of paper.

1. Dive Mask creates the air pocket to have a clearer view of the
underwater life
2. Snorkel is used to counteract buoyancy.
3. Octopus provides the propulsion that makes it possible to swim with
lesser effort
4. Scuba Tank contains the pressurized air which allows one to breathe
and to stay longer underwater
5. Weight Belt is a breathing tube allowing you to inhale and exhale
through your mouth when swimming face down on water
surface.

What I Have Learned

Learning Task 3
Direction: Complete the statement to summarize all your learnings.

In this lesson, I learned about

_ _
_ _ _
_ _
_ _

What I Can Do

Learning Task 4: Scuba Diving Adventure

Let us pretend that today you are going to scuba dive. It is an activity that you and
your friends have long been planning. Write a shorty story of what it might be like
scuba dive. How was it like wearing the scuba gear? How did you feel before the
dive or while you were descending. What marine animals did you see? What
colours were they? Was there a problem along the way? Dray dream and run your
imagination. Let your creativity run.

2
 Assessment

MULTIPLE CHOICE. Directions: Read the following questions/or descriptions

comprehensively. Write the letter that corresponds to your correct choice on your
answer sheet.
1. It is described as peeking through life underneath water by swimming with
the aid of a snorkel and mask. What aquatic activity is it?
A. Canoeing C. Scuba diving
B. Mountaineering D. Snorkeling

2. It helps prevent the mask from fogging up. Be sure to choose one that is
non-toxic, biodegradable, and alcohol free for one’s protection and for the
protection of marine life.
A. Mask Defogger C. Skin Protection
B. Snorkel Vests D. Swimming Cap

3. 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.
A. Mask Defogger C. Skin Protection
B. Snorkel Vests D. Swimming Cap

4. is a piece of equipment that makes it possible to breathe at the

surface while the face is submerged in water.
A. Mask C. Snorkel
B. Mask Defogger D. Swimming cap

5. are small and inflatable, which provide more buoyancy while

floating on water. This will help in consuming less energy in moving around
underwater.
A. Mask Defogger C. Skin Protection
B. Snorkel Vests D. Swimming Cap

6. It prevents splashed water and spray from easily entering the tube.
A. Dry Valve C. Snorkel Vests
B. Snorkeling Fins D. Splashed Guard

7. 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 under
water.
A. Dry Valve C. Purge Valve
B. Light Valve D. Snorkel with a flexible tube

8. is the soft flexible material that seals the mask around the face.
A. Goggles C. Nose Pocket
B. Mask Skirt D. Strap

9. It serves as the viewing device in appreciating the world beneath the water.
Without this basic gear, everything viewed underwater will be blurred or
distorted.

2
 A. Mask C. Snorkeling fins
B. Mask Defogger D. Tank

10. The word “canoe” originated from the Carib word “kenu” which means
.
A. dugout B. one moon C. kayak D. boat riding

11. meaning “man’s boat” or “hunter’s boat” originated from the Inuit
and Aleut tribes of Arctic North America.
A. dugout B. one moon C. kayak D. boat riding

12.A beam in the center of a canoe that allows the canoe to rest on a person’s
shoulder when portaging.
A. Yoke B. Thwart C. Seat D. Gunwale

13. A basic part of a canoe in which it acts as structural support and it defines
the shape of a boat.
A. Yoke B. Thwart C. Seat D. Gunwale

14. It is described as covering on the deck where food and gears can be stored.
A. Cockpit B. Hatch C. Hull D. Bow

15. A basic part of a kayak in which it is labeled as the “bottom half” of the
kayak.
A. Cockpit B. Hatch C. Hull D. Bow

Additional Activities

Learning Task 5: Diving spots in the Philippines

We have the top diving spots in the world. Research at least five diving spots in the
Philippines. You can even ask friends who have experienced diving . Get the
following information
A. Location
B. Diving centers present in the area
C. Marine species that can be seen in a particular diving spot.

After going to several diving spots, given a chance, which among the five places that
you research would you want to go to? Why?

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 Answer Key

What I know What’s More Assessment

Snorkeling Mask
D C Mask D C
A A Mask Skirt A A
D D Mask Defogger D D
D B Swimming Cup C B
A C A. B C
C Mask D
D Regulator A
B Octopus B
A BCD low pressure inflator A
A Buoyancy Control Device A

B.
True
False- Weight Belt
False- Fins
True
False-Snorkel

W S A I L I N G A
I U R Y
M R O A
M F W K
D I V I N G I
N N N N
F I S H I N G G G
I
C A N O E I N G

O L O P R E T A W

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References
Aparato, C. R., Brebante, Z. T., Callo, L. F., & Dajime, P. F. (2017). Physical
Education and Health (First ed., Vol. II). Manila: REX Book Store.
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Physical Education and Health - Grade 11 (TG)