Activity Sheet No.

Name: ____________________________________ Track/Section: _________________

Learning Area: Health Optimizing Physical Education 4 (SHS) Date:_________________

Lesson 3. Outdoor Recreation/Alternative Activity

I. HIKING

Hiking is an outdoor activity which is mostly done in natural environments like hiking
trails. Hikers often seek beautiful environments to trek. Hiking can be defined as hill walking
or simply, walking for recreational purposes. In other terms, they walk because they want to,
not because they have to.
Hiking is a natural exercise that promotes physical fitness. It is economical, convenient,
and requires no special equipment because hikers can walk as far as they can and want. There
is not much physical strain unless it is done among hills, mountains, or other elevated locations.
Keep in mind that in hiking, the journey is more important than the destination.

II. LEARNING SKILLS

• Engages 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)
• Observes personal safety protocol to avoid dehydration and hyperthermia
while performing MVPAs.

III. ACTIVITIES

A. Let’s Read

WORD WATCH. Here are some important terms to remember:

hiking summit terrain route

hikers pitfalls
hiking trails ditty bag
backpacking

Preparing for a Hike

1. Clothing and Equipment

a. Clothing – is the most important item in outdoor work. Hikers will not enjoy the
hike if they feel cold or warm, or if their shoes pinch their toe.
• CLOTHES must be strong and tough. These should fit loosely to allow for
easy movement of the arms and legs.
• SHOES should be well broken-in and must have thick soles. These should
not be tight.
 • LONG-SLEVEED SHIRTS will be more appropriate during cold months
while SHORT-SLEEVED SHIRTS will be more appropriate during
summer.
• One should have spare UNDERCLOTHING to change into when the hike
is over.
• On rainy days, it is advisable to carry a PONCHO or a RAINCOAT. A
WIDE-BRIMMED HAT is ideal for both the hot or rainy month.
• Wet clothes, socks, and shoes should be dried at the end of the hike.
b. Equipment
A hiker needs:
• Matches in a Candle
waterproof case First Aid Kit
• Water purifier tablets Toilet Paper
• Drinking cup • About 20 ft. cord
• Eating utensil • Some candy
• Food in food bags • Pencils
• Extra socks • Small flashlight with
• Knife batteries
• Compass • Poncho or raincoat
• Map • Notebook

2. Packs
No matter how heavy packs are, they should not bring discomfort. The materials should
be properly arranged in the pack.
a. Knapsack – it is a large bag with shoulder straps. It is made in various lengths and
depths and is about as wide as the back.
• When selecting a knapsack, be sure that it is not too long for the body. See
to it that it can be adjusted to fit different loads.
• When packing, place blankets and other soft articles next to your back.
Place the hard objects away from your back, preferably in the outer
pockets of the knapsack.
• Be sure to spread the weight evenly. Articles that are rarely used should
be placed at the bottom. The poncho, flashlight, first aid kit, and drinking
cup should be at the top. Heavy objects should be packed very well to
avoid sagging.
• Use a ditty bag, which is a small container or receptacle, to keep
miscellaneous articles. Place the shoes, food, toiletries, and other small
 articles in small bags or packages so that they are easily accessible.

b. Pack Frame – also known as pack boards can be made or bought in different styles.
For carrying uncomfortably shaped loads, pack-frames are ideal because they
cannot touch your back.

c. Pack Basket – can be made from bamboo, rattan, and other local materials.

d. Improvised Pack – Hikers can easily improvise packs when the need for them arises
and there is none on-hand. Sacks and bags or even pillow cases and blankets may
serve the purpose. An example is a “blanket pack”.

3. Safety Precautions
a. Safety and Permit – Hiking entails several precautionary measures. During the hike,
follow the necessary rules and safety measures to avoid possible danger. Never join
the group without your parents’ consent. Securing the school’s permission is also
 important since this is part of your PE class activity. It is better if someone older (a
guide) can join in your hiking activity.

4. Some Tips on Hiking

a. Your pace must fit the slowest member of the group.
b. Short rests at short intervals are better than long rests at longer intervals.
c. Avoid making your stride too long or too short.
d. Point your toes straight ahead to cover more ground with fewer steps and to avoid
becoming tired easily.
e. On even ground, come down lightly on your heel, lean forward, and push up with
your toes.

B. Let’s Try

PACK GANERN! Pack the following materials in your knapsack by writing the letter of the
compartment where each belong. Do this on your answer sheets.
1. blanket - _____ 5. food - _____
2. flashlight - _____ 6. mess kit - _____
3. first aid kit - _____ 7. clothes - _____
4. shoes - _____

WORD FINDER. Look for ten materials you need for hiking. Please encircle the words and
write them down on the space below.
A P P T I K D I A T S R I F A
I B J I S B E L E S C M F E K
P I C L I C N E P E P O T R E
C E O A J A B R S L P E C L R
A U M R L N G L A M E B E I L
B O P L A D M U V A S B O T V
F L A S H L I G H T E J O A L
I D S T A E W A Z C D O B L T
J T S N D T X J N H U P K B O
M K N W N K N I F E A Y L O E
H M A M N G E Y N S E E L P M
N P P T A P S O X P K E N T S
D Z N R O P E T B U W L E Z V
1. ____________ 6. ____________
2. ____________ 7. ____________
3. ____________ 8. ____________
4. ____________ 9. ____________
5. ____________ 10. ___________
 V. LET’S SEE WHAT YOU HAVE LEARNED

BOX OF FORTUNE. Fill in the blanks by choosing the correct answer from the box.
Do this on your answer sheet.
pitfalls clothing back

arranged knapsack soles thick

bottom dried hiking

1. The most important item in hiking is_________________.

2. In hiking, wear shoes with thick ___________.
3. Hiking over a long difficult terrain requires knowledge of the route and
its___________.
4. During cold months and rainy days ______________clothing should be worn.
5. An outdoor recreational activity which consists of walking in natural environments is
called ____________.
6. At the end of the hike, wet clothes, socks, and shoes should be________________.
7. What you carry should be properly ______________.
8. A large bag with shoulder straps carried at the back of the hiker is called a
_______________.
9. When packing, place blankets and other soft articles next to your ________.
10. Articles that are rarely used should be placed at the ________of the knapsack.

To protect yourself during a heatwave, you should:

• Move to the coolest room in the home, especially at night.

• If it is not possible to keep your home cool, spend 2-3 hours of the day in a cool place (such as an
airconditioned public building).
• Avoid going outside during the hottest time of the day.
• Avoid strenuous physical activity if you can. If you must do strenuous activity, do it during the coolest
part of the day, which is usually in the morning between 04:00 and 07:00.
• Stay in the shade.
• Do not leave children or animals in parked vehicles.

• Stay safe!

Source: World Health Organization