How to Optimize the

Energy Systems for Safe

and Improved
Performance
 Learning Objectives:

•Enumerate and explain the rules of aquatic

activities to avoid accident of an individual

• Know the different equipments of aquatic

activities to avoid accident.
• Know the different equipments of
mountaineering activities to avoid
accident.

• Enumerate and explain the rules of

mountaineering activities to avoid accident
of an individual.
 SWIMMING RULES
• Always swim with a buddy.
• Stay out of the water when you are very
tired, very cold, or overheated.
• Follow all swimming rules posted at the
swimming area.
• Obey the lifeguard’s instruction.
• Get out of the water if you see lightning or
hear thunder.
• Swim a safe distance away from diving
boards and slides. Never swim under
them.
• Avoid swimming in river currents.
 SWIMMING EQUIPMENTS
• Earplugs/Nose Clips
• Goggles
• Swim Caps
 Water Polo

• Water polo is a demanding game that

requires the players to tread water or swim
for the duration of the match.

• Work on improving your muscular strength,

particularly of the abdominals, shoulders
and lower back.
 EQUIPMENTS FOR WATER POLO

• Pool and Goals

• Ball
• Swimwear
• Headgear and Mouth Guard
DIVING
GOGGLES
 SURFING
Surf Safety
1. Check the conditions
2. Never surf alone
3.Surf within your ability
5. Follow the 
surfer’s code
6. Don’t mix surfing with alcohol and drugs
7. Wait at least 30 minutes after eating before
going into the water

8. If you run into trouble, keep your board

close to you
9. Know your beach safety rules

10. Stretch before you surf

SAFETY MEASURES
EQUIPMENTS FOR SURFING
KAYAKING/CANOEING
EQUIPMENTS FOR CANOE SPRINT
 WATER SKIING

Rules for recreational activities such as

skiing. Remember these simple rules when
in tow:

• ALWAYS wear a personal floatation

device (life jacket).
• Always check your towline before each skier
skis.
• Maintain a reasonable, safe speed at all times
and keep an alert eye open for other boats
and watercraft.
• Steer clear of docks and away from boats
and people who are fishing. Besides being
dangerous, people seldom appreciate the
wake caused by passing so closely.
 WATER SKIING EQUIPMENTS
• Boat
• Water Skis
• Ropes and Handles
• Wetsuit and Lifejacket
 Basic Rowing Equipment

• Spoon
• Oars
• Riggers
• Seat
• Shoes
• Coxes’ Seat
• Bow and Bow Ball
• Stern (or stern canvas
Beginners Guide to Rowing
How to Get in a Rowing Boat
How to Have Proper Rowing
Technique
 Mountaineering

(Hiking, Camping, Orienteering)

 Safety Tips for Mountaineering

• Training on mountaineering.
• Preparations and planning before
mountaineering.
• Footwear for mountaineering exercise.
• Food for mountaineering.
• Weather watching before mountaineering.
• Emergency shelter for mountaineering.
• First aid kit
 Equipment in Mountaineering for
safety
• Helmet
• Rope
• Boots
• Climbing pack
 Safety Tips for Hiking

• Make a Gear List

• Bring a Map
• Hike During the Day
• Know the Area
•  Check the Forecast
• Tell Someone Before You Go
• Stay Together
 Equipment in Hiking for Safety

• Hiking Trousers
• Hiking Boots
• Waterproof Jacket
• Hiking Socks
• Hiking Poles
• Hiking Torch
• Hiking Backpacks
• Hiking First Aid Kit
 Safety Tips for Camping

• Before you go, research your destination

• Medical and Health Issues
• Don’t forget your pet’s health
• List of safety gear for your camping trip
• Food safety when camping
• Obey danger signs
• Campfire safety while camping
• Pet safety while camping
 Equipment in Camping for safety

• Maps and compasses

• Tent
• Batteries for electronics and cameras
• Mobile phones
• Rope
• First aid kit
• Whistle
• Foods
• Lighter
• Pocket knife
 Safety tips for Orienteering

• Drink plenty of water before, during and

after the event
• Strictly observe all rules, cautions and
advice from event staff
• Warm up thoroughly before orienteering
• Wear appropriate shoes
 Equipment in Orienteering for
safety
• Orienteering Compass
• Good Outdoor Shoes
• Outdoor Clothes
• Watch
• Whistle
• Torch
• Refreshments