SETTING FITT GOALS ON

OUTDOOR RECREATIONAL
ACTIVITIES
 LEARNING COMPETENCY

AT THE END OF THE MODULE, YOU SHOULD BE ABLE TO:

• IDENTIFY THE LEAVE NO TRACE SEVEN PRINCIPLES
• CREATE FITNESS GOALS BASED ON THE FITT PRINCIPLE FOR OUTDOOR
RECREATION
• GIVE IMPORTANCE TO OUTDOOR RECREATION WHILE MAINTAINING HEALTH
RELATED FITNESS
 UNLOCKING THE DEFINITION OF WORDS

• OUTDOOR
• RECREATION
• FREQUENCY
• INTENSITY
• GOALS
• PRINCIPLES
WHAT IS OUTDOOR RECREATION?
 OUTDOOR RECREATION

• OUTDOOR RECREATION REFERS TO LEISURE ACTIVITIES THAT TAKE PLACE IN A

NATURAL SETTING AND BENEFIT THE BODY, MIND AND/OR SPIRIT.
 PURPOSE OF OUTDOOR RECREATION
• OUTDOOR RECREATION CAN INCLUDE ESTABLISHED SPORTS, AND INDIVIDUALS
CAN PARTICIPATE WITHOUT ASSOCIATION WITH TEAMS, COMPETITIONS OR
CLUBS.
• SPORTS WHICH ARE MAINLY PLAYED INDOORS OR OTHER SETTINGS SUCH AS
FIELDS ARE ABLE TO TRANSITION TO AN OUTDOOR SETTING FOR RECREATIONAL
AND NON-COMPETITIVE PURPOSES.
• OUTDOOR PHYSICAL ACTIVITIES CAN HELP PEOPLE LEARN NEW SKILLS, TEST
STAMINA AND ENDURANCE, AND PARTICIPATE IN SOCIAL ACTIVITIES.[
5 EXAMPLES OF OUTDOOR RECREATION
 CAMPING

• CAMPING
- IS A FORM OF OUTDOOR RECREATION INVOLVING OVERNIGHT STAYS WITH A
BASIC TEMPORARY SHELTER SUCH AS A TENT. 
 COMMON EQUIPMENT IN CAMPING
• FIRST AID KIT
• TENT
• SLEEPING BAG/ BLANKET
• LANTERN FLASHLIGHT
• FOOD/WATER
• FIREWOOD/MATCHES
 HIKING
• HIKING
- IS A LONG, VIGOROUS WALK, USUALLY ON TRAILS OR FOOTPATHS IN THE
COUNTRYSIDE. WALKING FOR PLEASURE DEVELOPED IN EUROPE DURING THE
EIGHTEENTH CENTURY.
 COMMON EQUIPMENT IN HIKING
• WATER/FOOD

• MAP

• HAT/RAIN GEAR

• HIKING BOOTS

• COMPASS

• FLASHLIGHT

• KNIFE

• FIRST AID KIT

• EMERGENCY BLANKET

• TREKKING POLES
 KAYAKING

• KAYAKING IS THE USE OF A KAYAK FOR MOVING OVER WATER.

• A KAYAK IS A LOW-TO-THE-WATER, CANOE-LIKE BOAT IN WHICH THE PADDLER
SITS FACING FORWARD, LEGS IN FRONT, USING A DOUBLE-BLADED PADDLE TO
PULL FRONT-TO-BACK ON ONE SIDE AND THEN THE OTHER IN ROTATION.
 COMMON EQUIPMENT IN KAYAKING
• BUOYANCY AID
• PERSONAL FLOTATION DEVICE (PFD)
• HELMET
• WHISTLE
• ROPE
• DIVING KNIFE
• WATER SHOES
• DRY SUIT/WETSUIT/SPRAY TOP
 SKIING

• SKIING IS THE USE OF SKIS TO GLIDE ON SNOW. VARIATIONS OF PURPOSE

INCLUDE BASIC TRANSPORT, A RECREATIONAL ACTIVITY, OR A COMPETITIVE 
WINTER SPORT.
 COMMON EQUIPMENT FOR SKIING
• SKIS
• BOOTS
• POLES
• HELMET
• SKI SUITS
• SKI GOGGLES
• SKIING GLOVES
• SKI MASKS
 SKY DIVING
• SKYDIVING IS PARACHUTING FROM AN AIRPLANE FOR FUN. SKYDIVING CAN BE
DONE INDIVIDUALLY AND WITH GROUPS OF PEOPLE. TRAINING IS REQUIRED.
UNLIKE MOST PARATROOPERS, SKYDIVERS OFTEN WAIT UNTIL THEY ARE LOW,
BEFORE OPENING THE PARACHUTE. THE JUMP CAN ALSO BE MADE FROM A 
HELICOPTER OR A BALLOON THAT IS HIGH ENOUGH IN THE SKY. SKYDIVING CAN
BE AN EXCITING SPORT.
 COMMON EQUIPMENT OF SKYDIVING

• GOGGLES
• ADJUSTABLE HARNESS
• PARACHUTE
• HELMET
• JUMPSUIT
• ALTIMETER
WHAT IS FITT?
 FITT

• FREQUENCY(HOW OFTEN)
- EXERCISE SHOULD BE CARRIED OUT 3-5 DAYS A WEEK.
• INTENSITY ( HOW HARD)
- INTENSITY CAN VARY BETWEEN LIGHT, MODERATE AND VIGOROUS INTENSITY ACTIVITIES.
• TIME (DURATION OR HOW LONG)
- A TOTAL OF 20-60 MINUTES OF CONTINUOUS OR INTERMITTENT AEROBIC ACTIVITY A DAY SHOULD BE
PERFORMED.
• TYPE
- REFERS TO THE SORT OF ACTIVITY
HOW TO SET FITT GOALS BASED ON OUTDOOR
RECREATION
• EXAMPLE: FITT GOALS PLAN WITH YOUR OUTDOOR RECREATION
1. FREQUENCY ( 6 TIMES A WEEK)
2. INTENSITY (LOW INTENSITY ACTIVITY, 5MPH)
3. TIME (30 MINUTES PER DAY OR 1 HR)
4. TYPE (CYCLING OR HIKING)
 THE LEAVE NO TRACE SEVEN PRINCIPLES

1. PLAN AHEAD AND PREPARE

2. TRAVEL AND CAMP ON DURABLE SURFACES
3. DISPOSE OF WASTE PROPERLY
4. LEAVE WHAT YOU CAN FIND
5. MINIMIZE CAMPFIRE IMPACTS
6. RESPECT WILDLIFE
7. BE CONSIDERATE OF OTHERS