PE 4 ST. MARTINA OF ROME
MIDTERM LEARNING RESOURCES
WEEK 1 - NATURE AND
BACKGROUND OF
RECREATIONAL ACTIVITY
WEEK 1 - NATURE AND BACKGROUND OF RECREATIONAL ACTIVITY
Hi good day! Welcome to our First Lesson !
Set Your Goals:
At the end of the lesson, you are expected to:
1.
2.
3.
4.
Self-assesses health-related fitness (HRF) status, barriers to physical activity assessment participation and one’s diet
Discuss briefly the nature of Recreational Activity
Enumerate the different types of Recreational Activity
Explain and discuss the importance of Recreational Activity in attaining a healthy lifestyle.
Welcome to the first topic for the second semester. Today we will officially start learning and exploring the nature, background and
benefits of recreational activity, this lesson aims to educate you about the importance of recreational activities, how these activities
contribute on the holistic development of an individual (physically, mentally, emotionally and socially).
This lesson is primarily intended for grade 12 students and its main goal is for you the learners to be able to recognize and experience
new ways of living a healthy lifestyle and coping stress through engaging themselves to recreational activities that are proven to give
optimal benefits in health.
DID YOU KNOW
Did you know that the famous Cloud Nine in Siargoa, a teardrop shaped island in Surigao del Norte, is home to the 9th Best Surf Spot in the World,
according to a list released by the travel website of the Cable News Network (CNN).
What is Outdoor Recreational
Consider the following activities: bird watching, carving camping, and snorkeling. When and why do people engage with those
mentioned activities? What is a common factor among them? Answering these questions will lead to answering what is outdoor
recreation is all about. Maybe the reasons are;
It’s usually done during vacation or school break
People want to enjoy or have fun
People want to escape with the busy urban vibes and want to reconnect with nature
Now putting these reasons together, we can say the outdoor recreation is an organized activity done during one’s free time for his/her
own personal reasons, where an interaction between man and an element of nature is present or we may also have a definition of
outdoor recreation as;
Anything that is stimulating and rejuvenating for an individual. Some people enjoy nature hikes, others are mountain climbing.
The idea behind these activities is to expand the mind and body in a positive and healthy way.
Activities that usually requires physical engagement, done for enjoyment and for fun usually refresh one’s mind and spirit
leisure-activities-collection_23-2147921168.jpg (626×626) (freepik.com)
From the term recreation, the main the reason why these activities are being done is because of enjoyment when someone is not
working. It refers to the time spent in an activity one loves to engage in, with intent to feel refreshed.
Recreational activity helps you to take a break from monotony and diversion from daily routine. It gives people the benefit of a positive
change from the stereotypical lifestyle and involves an active participation in entertaining activities that one is interested in. when one
does engage in recreating activities that he or she likes, it would naturally give them enjoyment. Recreational activities provide source
of joy and relaxation to one’s mind and body.
STRESS
Stress is referring to the state of mental or emotional strain or tension resulting from
adverse or very demanding circumstances.
Stress is one of the major influences upon mood, well-being, behavior and health. Without a
good pattern of coping stress, the long-term effects of stress can damage physiological
health and even total wellbeing.
Severe prolonged stress responses may lead to tissue damage and disease without people
even realizing it on instance. As we consider that stress comes in our lives on a daily basis,
have we questioned ourselves; what are the creative way coping with stress
giphy.gif
(480×480)
A healthier and more practical way of dealing with stress is through recreational activities. Recreational activities give people
rejuvenation of spirit, sense of competence, enthusiasm, fulfillment and empowerment. Physical activity has been strongly suggested by
many physicians to relieve and manage stress. With appropriate exercise, intensity and environment, one’s motivation can be uplifted
and helps up deal with stress in a positive way. It essential to understand that stress can be handled in such way that people will benefit
most after dealing with it. Later in this lesson, recreational activities that are effective ways of coping and managing stress will be
introduced.
What are the different Outdoor Recreational Activities?
We Filipinos are very blessed to have rich in natural resources, despite being in a relatively small country Philippines is surrounded by
all kinds of land formations and natural water resources. In facts, it has been listed in The World Factbook (Maps of World, n.d.) as
having the fifth longest coastline in the world. Its natural environment has so much to offer, whether on land, on water, or even in the
air. It hosts varied outdoor recreational activities, some of which are the following
LAND
Mountaineering
Mountaineering, also called mountain climbing, the sport of attaining, or attempting to attain, high points in mountainous regions, mainly for
the pleasure of the climb.
winter-mountaineering-Bernd-Eberle-1024x683.jpg (1024×683) (imgix.net)
Camping
Camping is an outdoor activity involving overnight stays away from home in a shelter, such as a tent or a recreational vehicle. Typically
participants leave developed areas to spend time outdoors in more natural ones in pursuit of activities providing them enjoyment.
b5b406ee.jpg (1000×562) (lifesavvy.com)
Orienteering
Orienteering is a sport in which orienteers use an accurate, detailed map and a compass to find points in the landscape. It can be enjoyed as
a walk in the woods or as a competitive sport.
Orienteering involves competitive navigation along a course, using a map and compass. Competitors find their way from checkpoint to
checkpoint (called controls) in the shortest time possible. So they must decide on the best route and then make it there without getting lost.
90 (1200×675) (brightspotcdn.com)
Hiking and trekking, two activities that most adventurers deeply enjoy. The two terms are used online interchangeably, as though it’s the same
thing. But it's not?
Trekking
Involves a long vigorous hike in wild natural environment for multiple days. It can be done off hiking trails.
Hiking
Involves a long energetic walk in a natural environment on hiking trails or footpaths for a day or overnight.
hvt_final.jpg (970×2024) (adventures.com)
WATER
Swimming
Swimming, in recreation and sports, the propulsion of the body through water by combined arm and leg motions and the natural flotation of
the body. Swimming as an exercise is popular as an all-around body developer and is particularly useful in therapy and as exercise for
physically handicapped persons.
1455509.jpg (1200×630) (sciencenorway.no)
Snorkeling
Snorkeling is the practice of swimming on or through a body of water while equipped with a diving mask, a shaped breathing tube called a
snorkel, and usually swimming. In cooler waters, a wet may also be worn. Use of this equipment allows the snorkeler to observe underwater
attractions for extended periods with relatively little effort and to breathe while face-down at the surface.
shutterstock_664589182-1366x800@2x.jpg (2000×1100) (leisurepro.com)
Surfing
Surfing is a surface water pastime in which the wave rider, referred to as a surfer, rides on the forward part, or face of a moving wave, which
usually carries the surfer towards the shore. Waves suitable for surfing are primarily found in the ocean, but can also be found in lakes or
rivers in the form of a standing waves or tidal bore. The term surfing usually refers to the act of riding a wave using a board.
unnamed_771ef189-26df-413b-bdc9-d66ebe79f277_1920x.jpg
(1920×1080) (shopify.com)
Kayaking
Kayaking is the use of a kayak for moving across water. It is distinguished from canoeing by the sitting position of the paddler and the
number of blades on the paddle. 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. Most kayaks have closed decks, although sit-on-top
and inflatable kayaks are growing in popularity as well.
van_dragt_092217_1030_kayaking_basics_lg.jpg (1600×800) (rei.com)
AIR
Parasailing
Parasailing, also known as parascending or parakiting, is a recreational kiting activity where a person is towed behind a vehicle (usually a
boat) while attached to a specially designed canopy wing that resembles a parachute, known as a parasail wing.
viaje-royale-parasailing-1-800.jpg (800×516)
Skydiving
Skydiving is the sport of jumping out of an aeroplane and falling freely through the air before opening your parachute.
getty_475403154_276551.jpg (1920×1080) (incimages.com)
Paragliding
Paragliding is refers to a sport in which a wide canopy resembling a parachute is attached to a person's body by a harness in order to allow them
to glide through the air after jumping from or being lifted to a height.
5e9f0c0bcabe5.jpeg (1600×686) (evcdn.net)
In this lesson you’ve learned the nature and background of recreational activities, you’ve also learned on how these activities can
eliminate the higher risk of having stress. Outdoor Recreational activity doesn’t only help an individual to attain a good physiques but
rather this is just only one benefits that we can acquire if we engage ourselves in outdoor recreational activity, because more than that
it helps us to refresh our mind and soul by diverting from the sedentary lifestyle into an active one.
Good Job! You reach the end of the lesson
If you have queries please message me through LMS or through my email (normanreyulep@yahoo.com). Please use the format below.
Name:
Section:
Concern/s:
References: Conrado R. Aparto, Zyra Ruth Talaroc-Berbante, Lualhati Fernando-Callo, and Peter Ferm Jajime. Physical Education and
Health Valume II, 2017
Jarrel Keane M. Agcaoili, Rhene O. Camarador, Ferdie T. Lubis, and Angelita o. Vibar. Dance and Recreation for Health. 2017
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PE 4 ST. MARTINA OF ROME
MIDTERM LEARNING RESOURCES
WEEK 2 - BENEFIT OF
RECREATIONAL ACTIVITY
WEEK 2 - BENEFIT OF RECREATIONAL ACTIVITY
Good Day! Welcome to our Second Lesson!
Set Your Goals!
1.
2.
3.
4.
Discuss briefly the different benefits of outdoor recreational activity
Enumerate the different benefits of outdoor recreational activity
Value the importance of outdoor recreational activity to one’s health
Create a PosLogan promoting outdoor recreational activity
Last week you are acquainted with our first topic for the second semester, you were able to learned the nature and background of outdoor
recreational activity and likewise last you’ve learned the different types of recreational activities in land, water and air. Recreational activity
according to your lesson last week, is an effective way to treat or prevent stress, it also helps an individual to refresh or rejuvenate his/her mind
and soul resulting to have a good or better outlook in life. Now this week you are now on hole to learn the different benefits of outdoor
recreational activities. So, get ready as we explore and discover this next lesson.
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What are the benefits of Outdoor Recreational Activities?
Fun and pleasure are perhaps the immediate answer of the majority who have experienced outdoor activities. However, there is
more to it than just the fun. Studies have shown that being close to natural environment is healthy. aside from the fresh air and amazing
sight of nature, the outdoors has positive effects on general wellness of an individual most especially if it is done with regularity. Wellness
encompasses the general state of a person (physical, social, psych emotional, and spiritual) and in the end contributes to be a better quality
of life.
https://www.youtube.com/watch/pPwZUL6Dd3Q
Physical Health Benefits
Being outdoors prevents a person from having a sedentary life. It allows people to
move, whether by walking, running, swimming, biking, paddling, and many more.
With the surge of electronic gadgets, more and more people (children and adults
alike) are unconsciously getting stuck with a sedentary life, contented with playing
with their computer games, tablets, or cellphones, or even watching television for
hours. Green space is now called “screen space”. Unknowingly, a great part of their
day was spent sitting or lying down gadgets in their hands. The outdoors is a great
distraction from these gadgets. It helps people to be on the move. It gets their hearts
pumping and their bigger muscles at work. Such movements expend energy,
promote cardiovascular and muscular fitness, and improve the function of immune
system. In fact, the physical activities done in outdoor recreation may range from
average to vigorous level of intensity. Many people have documented the benefits of
staying active that include reduced obesity, reduces risk of disease, enhanced
immune system, and increased life expectation. The following is guideline taken
from Centers for Disease Control and Prevention (CDC) and American College of
Sports Medicine IACSM):
Improvement of skills specific to a particular activity.
It gives as 3 R’s: Relaxation, Rest, Revitalization.
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Psycho-Emotional Benefits
Engaging in to outdoor recreational activities helps people to rest, relax, de-stress or
unwind. And feel revitalized. In fact, some research showed that too much artificial
stimulation and time spent in purely human environments can cause exhaustion
and loss of vitality and health.
Nature has its own way of positively distracting a stressed mind and calming it
down. As Kuo and Sillivan (2001) explained it, “natural setting and stimuli such as
landscape and animals seen to effortlessly engage our attention, allowing us to
attend without paying attention. “this alone helps reduce stress and prevents some
cases of depression and anxiety.
Being outdoors also improves our self-esteem, confidence, and creativity. there is
sense of "feeling good" whenever one achieves the goal in particular activity such as
reaching the peak of a mountain or learning a skill of paddling in canoeing
Lastly outdoor recreational activities contribute to one’s personal and spiritual
growth. It allows an individual to discover his/her inner spirit and sense of self,
creating new behavior and identity. A person identifies with the activities that
he/she does such that he/she becomes “biker,”” dive,” and in these activities
contributes to satisfaction in life and makes life happier.
Social Benefits
Outdoor activities are ways for families to become closer. They can be a “familybonding activity” as each family member participants in a3n activity, achieves a
common goal, and goes through the same experience.
Spending time outdoor also allows one to meet and interact with others who share
the same passion for outdoor recreation. Participating in a team will help form
lasting friendship and develop a community.
Outdoor recreation also promotes stewardship. Activities done outdoors on the
natural setting help in making people realize the great things that nature provides
mankind. Increased knowledge and appreciation help them understand how
personal actions can strongly affects the environment. Thus, people’s feelings and
connection with nature are the greatest motivation for them to care for the natural
environment and advocate for its preservation.
Economic Benefits
People who have a relaxed body and mind tend to be more productive at work. This
translates into efficiency at the workplace.
“its more fun in the Philippines?” as the Department of Tourism slogan goes.
Indeed, it is more fun as well for everyone involved in ecotourism activities in the
Philippines. It has been rewarding for the local folk as ecotourism in the country
created jobs and other economic activities which have, one way or another,
contributed to our economic growth.
keys-to-mental-health-400-300x219.gif (300×219) (helpguide.org)
images (285×177) (gstatic.com)
Spiritual Benefits
Positive outdoor experience can stir up spiritual values. Being one with nature brings
certain calmness within a person. It strengthens an individual as it heals, rejuvenates, and
soothes the body and soul.
https://bestanimations.com/media/spirituality/1375025608you-are-energy-spritualit
gif.gif
In this lesson you’ve learned the different benefits of outdoor recreational activity, that if a person chooses to be active physically by engaging in
recreational activities, he/she may not only enhance his/her physical attributes, but attaining different developments in most aspect of
development. Engaging in outdoor recreational activities really shows that it is an effective way to have a positive outlook about life it redirects
us from using to much gadgets, refreshing our minds, building a good character towards other people and most specially building a stronger
relationship to our God.
Good Job! You reach the end of the lesson
If you have queries please message me through LMS or through my email (normanreyulep@yahoo.com). Please use the format below.
Name:
Section:
Concern/s:
References: Conrado R. Aparto, Zyra Ruth Talaroc-Berbante, Lualhati Fernando-Callo, and Peter Ferm Jajime. Physical Education and Health Valume
II, 2017
Jarrel Keane M. Agcaoili, Rhene O. Camarador, Ferdie T. Lubis, and Angelita o. Vibar. Dance and Recreation for Health. 2017
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PE 4 ST. MARTINA OF ROME
MIDTERM LEARNING RESOURCES
WEEK 3 - AQUATIC ACTIVITIES
WEEK 3 - AQUATIC ACTIVITIES
Good Day! Welcome to our Second Lesson!
Set Your Goals:
1. Discuss briefly the history of swimming
2. Enumerate the different types of competitive stroke and kick in swimming
3. Identify and value the benefits of aquatic activities in one’s health
Before we continue to our main lesson, let’s have a short review about
outdoor recreational activity. These outdoor recreational activities main
purpose is to refresh or rejuvenate our mind and soul and at the same
time enhances not only the stability of our emotion and mental health but
also develops our physical attributes. As they say engaging in outdoor
recreational activities is considered as the healthiest and the most
practical way of dealing with stress.
What is Aquatic Activity?
Our country is known for its majestic landscape and it is considered as an archipelago
country surrounded by different formations of bodies of water. In lined with this
description of our country we can conclude that we Filipinos are blessed with many
places to enjoy water and to have recreational activities.
Aquatic activities, refers to the different water-sports such as swimming, diving,
synchronized swimming, water-polo, sailing, skiing, surfing, and open water swimming.
BENEFITS OF AQUATIC ACTIVITIES
Getting involved in water activities or aquatic sports has many benefits in health condition of an individual. It is essential also to understand the
precaution and indications of each sports so that every participant will get the maximized benefits through involvement.
Having learned about the different benefits of aquatic activities we can conclude that these activities are really good to our health, based from the
information above we can say that water sports are effective exercise or activity to developed our health-related fitness and skill-related fitness and it also
enhances the way we think and develops our social skills.
TYPES OF RECREATIONAL AQUATIC ACTIVITIES
WATER
AEROBICS
Also known as
aqua fitness, is
the
performances
of low-intensity,
aerobic exercise
in
average
shallow depth
water as in
swimming pool.
It is also a type
of
resistance
workout in such
way
the
muscles work
against
the
natural
resistance
of
the
water.
Participants
follow
the
movement
performed by
the
water
fitness
instructor, with
accompaniment
of intermittent
music,
while
enjoying
and
working
out
against
the
water.
WATER POLO
It is competitive
sport which is
played by two
teams in the
water. The main
objective of the
sports is to score
a
goal
by
throwing
a
waterproof ball
with single arm
throe inside the
opponent’s goal.
In international
competitions, the
sports are played
in an all deep 7ft
pool with two
goals in both
ends of the 10 x
20-meter pool.
As a recreational
activity, the sport
can be played in
a shallow pool as
long
as
the
objective of the
game
remains
the same. Water
polo helps to
develop
muscular
strength of the
upper and lower
limb due to its
basic
skills
wherein
continuous and
dynamic
movements
is
performed (ex.
Swimming,
treading
or
floating with the
use of leg and
arm movement,
throwing)
SURFING
Surfing is a water
sport in which
the water rider
(conversationally
called as surfer)
rides on a long
board, moving on
the depth face of
the wave that
usually
carries
the
surfer
towards
the
shore. The sport
is
suitable
primarily
in
oceans and seas
with active water
waves. However,
artificial waves
can be utilized
through
technology
which can be
found in some
wave pool. Here
in our country,
there
are
numerous places
where
surfing
can be learned
and experienced
like
Siargao
island which is
considered
as
the 8th ranked of
the
25
best
surfing
sports
places in the
world, where the
waves can reach
in average of 7ft
high.
CANOE-KAYAK
In early ages, a
boat is one of the
essential
equipment early
civil used for
navigations. It is
used to explore
the rivers, lakes,
canals and other
bodies of water.
In our modern
time, canoeing
and kayaking are
considered as a
sports
or
recreational
activity
which
involves paddling
a narrow vessel
referring to as
“canoe”
un
canoeing
and
kayak
in
kayaking,
with
abled paddle. the
common
difference
of
canoeing
and
kayak is the
riding experience
and position and
also the paddle
blade
used.
Canoeing
and
kayaking is also
essential
for
muscle strength
and endurance
since the activity
involves
repetitive rowing
and
pulling
movement of the
arm.
SNORKELING
Snorkeling is a
swimming
discipline on or
through
the
bodies of water
equipped
with
diving goggles, a
typical U-shaped
tube used for
breathing which
is
called
as
“snorkeling”, and
swim
fins.
Snorkeling
is
primarily
used
for observing the
natural
underwater life
without
expensive
and
complicated
equipment, and
also for search
and
rescue
operations,
underwater
hockey
and
rugby sports.
Now that you’ve already identify the different aquatic activities, I believe that you can now discuss each one easily by citing each aquatic
activity’s distinctive characteristics. In this module you also learned that aquatic activities are one of the best ways in dealing with stress or
anxiety, and that recreational activities are for all, it is highly recommended to all ages and gender which helps to give people empowerment,
fulfillment, relaxation and senses of competence and enthusiasm. You also educated about the benefits of participating in recreational aquatic
activities, that these activities will help an individual improves his/her muscles strength, build endurance, alleviates joint pressure, relieve stress
and anxiety, burn calories, reduces blood pressure, and improves psychosocial interactions among peers.
Good Job! You reach the end of the lesson
If you have queries please message me through LMS or through my email (normanreyulep@yahoo.com). Please use the format below.
Name:
Section:
Concern/s:
References: Conrado R. Aparto, Zyra Ruth Talaroc-Berbante, Lualhati Fernando-Callo, and Peter Ferm Jajime. Physical Education and Health Valume
II, 2017
Jarrel Keane M. Agcaoili, Rhene O. Camarador, Ferdie T. Lubis, and Angelita o. Vibar. Dance and Recreation for Health. 2017
PE 4 ST. MARTINA OF ROME
MIDTERM LEARNING RESOURCES
WEEK 4 - SWIMMING
WEEK 4 - SWIMMING
Hi good day! Welcome to our Fourth Lesson !
Set Your Goals:
At the end of the lesson, you are expected to:
1.
2.
3.
4.
Discuss the nature of swimming as recreational activity and as a competitive type of sport;
Discuss briefly the history of swimming;
Differentiate the different types of kick and stroke in swimming; and
Explain how to optimize energy system and improved performance
For these brand-new modules you will going to explore the world of aquatic activities, a type of outdoor recreational activities that is considered
different, for the reason that the settings are not considered natural habitat for human being. For this week you will going to learn the different
types of aquatics activities and their own respective characteristics, and will able to learn the different competitive stroke and kick in swimming,
and this module will teach you the importance of knowing and learning on how to swim. So, get ready and let’s learn.
SWIMMING
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Last week you’ve learned the different types and benefits of recreational aquatic activities, now for this week a brand-new lesson a waits for
you, a lesson that is considered very important for the reason that, this lesson doesn’t only educate you about the necessary information about
the topic but will make you realized that it is very essential to acquire this skill specially in our country that is considered as archipelagic
country which simply says we are surrounded by different bodies of water. So, what is this lesson that I am talking about? For this week
module we will going to learn about swimming its nature, history and the different types of swimming strokes and kicks.
WHAT IS SWIMMING?
Is recreational act. and SPORTS, the propulsion of the body through water by combined arm and leg motions and the natural flotation of the
body.
Swimming as an EXERCISE is popular as an all-around body developer and is particularly useful in therapy and as exercise for physically
handicapped persons.
It is also taught for lifesaving purposes.
For activities that involve swimming diving, lifesaving, surfing, synchronized swimming, underwater diving, and water polo.
According to anthropologies swimming is old as humanities, it is present a long time ago it was used in different manners, primarily for survival
and searching for food or livelihood. But now in the modern generation swimming is considered as a form of entertainment, sports and
recreation. In this module you will going to discover how swimming evolved to its current status in the society. So, get ready to be inform and to
be amaze as we discover the history of swimming.
Pre-Historic
As a support, history testify that our ancestors settled down next to the life-giving water, they fished,
hunted, and it is likely that they also dared to enter the water.
dog-paddle.jpg (600×427) (artofmanliness.com)
They showed their swimming technique in the paintings on the cave wall. It is likely that they overcame water
obstacles dog-peddling and doing propulsive arm movements similar today’s freestyle arm stroke.
WadiSuraSwimmers.jpg (800
The Ancient Greek
to PLATO if you don’t know how to swim “YOU” are considered as uneducated.
“Those uneducated who can neither swim nor read and write, cannot hold a public position” - Plato.
Swimming is an important part of Education
Athens - Solon a great philosopher of Greece created an acquisition of science in swimming compulsory in
594 BC.
Spartans - Lykourgos a lawmaker of Sparta, prescribe the same in a strict Act on education in the 9th
century .
1200px-Parthenon_(30276156187).jp
Mesopotamia
Their scientific achievements include water pools and swimming pools.
Many records related to swimming remained from the Assyrians, several reliefs were dug out from royal tombs
from 1200 B.C.
There are swimming trainings of ASSYRIAN WARRIORS. Swimming was an integral part of combat training of the
Assyrians as well as young people in ISRAEL received obligatory swimming lessons.
849b48610ec792c7ece4e6b1533df59
c769aea4f3635c7fef67ae9bfd6d0486--man-swimming-ancient-mesopotamia.jpg (236×146) (pinimg.com)
Egypt
Swimming is part of Egyptian Culture.
Swimming or bathing in the Nile River is part of their religious obligations.
Egyptians know numbers of swimming strokes like; freestyle, backstroke, breaststroke that were depicted
on their royal tomb and vases.
egypt+swimming.jpg (266×2
GERMANY
Swimming as tactical exercise.
What-is-The-National-Flag-of-Germ
FINLAND
Considered swimming as a natural movement as running.
https://upload.wikimedia.org/wikipedia/c
ICELAND
Showed report about swimming deeds, men and women are both excel in swimming.
0d4b7dd0-b0b2-4e45-9df6-bd5f23bc96
JAPAN
Swimming is considered as one of the noble skills.
Swimming is very important in the role of training of Samurai.
Happened the first ever swimming competition dated 36 B.C. that was organized by Emperor Su Gui.
Japan flag.jpg (640×294) (e
FINA
The international rganization of swimmers, (Fédération Internationale de Natation) was founded on 19 July, 1908
Belgium, England, Denmark, Finland, France, Germany, Sweden and Hungary
1200px-FINA_flag.svg.png (120
So, after discovering how swimming evolved to its current reputation now in the field of sports and recreation, we can really say that swimming
is just not a simple type of activity for rejuvenation and competition. It is an activity that also measures culture, like for an example in Greek
people it is an integral part of their education and military trainings, and for Japanese it holds an essential part in training on how to use the
samurai. So, we can consider swimming as an important activity not only for the idea that it is a form of survival skill but a reflection of culture
and identity.
Now let’s proceed to our second topic in this module and that is the different types of strokes and kicks in swimming.
Different types of Strokes and Kicks in Swimming
Biomechanics:
The application of the principles of mechanical physics to understand movements and actions of human bodies and sport implements.
Backstroke (Back Crawl)
A type of swimming stroke that is intended for competition, recreation, and endurance swimming
HEAD POSITION
1.
2.
3.
4.
Back
Steady
Water level at the ears
Chin near the chest
BODY POSITION
1.
2.
3.
4.
5.
Chest high
Hips and thighs at the surface of the water
Knees down, feet up, toes pointed
Relaxed appearance
Complete stretch
LEGS (FLUTTER KICK)
1. The toes are pointed, ankle extended
2. The knees and feet remain below the
kick”
3. Continuous “boiling” action of the wa
4. The kick originates from the hip
5. Kick down as well as up.
Recommended site:
FREESTYLE (FRONT CRAWL)
A type of swimming stroke intended for competition, recreation, and endurance swimming.
It is considered the fastest stroke. top swimmers can swim three (3) miles per hour.
HEAD POSITION
BODY POSITION
LEGS (FLUTTER KICK)
1. The head is in line with the spine.
2. Look down at the pool bottom, slightly
forward.
3. Turn the chin to the shoulder to breathe, no
head lift.
1. Flat horizontal position in the water
2. No up/down movements of the hips
3. No snake-like (sideward) movement of the
body
1. The kick originates from the hip
2. The soles of the feet churn the surfac
feet stay under the surface
3. Proper knee bend, kick up and down
4. Proper depth of kick 12”-14”
5. The kick to the arm stroke should syn
GettyImages-74589138-590fe9a45f9b58647021d4fc.jpg (2125×1195) (liveabout.com)
Recommended site:
BREASTSTROKE
A type of swimming stroke intended for competition, recreation, and lifesaving.
HEAD POSITION
LEGS (WHIP KICK)
BODY POSITION
1. Chin at water level when inhaling
2. Look down at the bottom of the pool when
exhaling
3. Head moves chin to hairline approximately 8
inches
1. Good horizontal alignment
2. Complete stretch of the body
between strokes
1. Complete stretch of the legs with toes poin
glide phase
2. Proper recovery of the feet top proper po
3. Proper catch of the feet with heels closes t
4. Feet push out and back on the power thru
5. Feet accelerate throughout the kick
d73d8c2874c509937749681b033a448e.jpg (1024×768) (pinimg.com)
Recommended site:
BUTTERFLY
A type of swimming stroke intended for competition only for the reason that it is considered as the most difficult and tiring stroke.
ARM POSITION
HEAD POSITION
1. Exhale with the head down, looking at the
bottom, chin near the chest.
2. Inhale with the head up, chin on the water
level, looking forward.
3. The head must move to get body undulation.
The body follows the head.
1. Hands enter the water first, proper
width, elbows up,
2. Catch the water with the proper hand
and wrist action
3. Elbows up throughout the stroke
4. Acceleration through push/pull phase
5. Ballistic-like follow through on recovery
6. Lift of shoulders and elbows into recover
7. Butterfly
LEGS (DOLPHIN KICK)
1.
2.
3.
4.
Two beat kick for each arm cycle
Whip-like action of legs and feet
Feet “bounce” up after each down ki
Feet cause water to “boil” without br
surface
5. Knees bend at beginning of down kic
straighten – hyperextension at the en
kick
michael-phelps-usa-competing-in-the-butterfly-stroke-of-the-400m-im-BNMEP6.jpg (1300×956) (alamy.com)
Recommended site:
In this module you’ve discovered the nature and history of swimming, you’ve learned the developments and the different functions and purposes
of swimming in each country during the primitive times up until the current status of swimming in this present generation. You were also
educated how different nationalities utilized the existence of swimming like in Athens they used swimming as a part of their education and for
Spartans and Mesopotamians used swimming as an aid for military trainings. There for as we stated in the beginning of this module, swimming
is an activity that doesn’t only measure our physical strength and to give as an avenue for refreshment, but it is also an activity that reflects one’s
culture and identity.
Good Job! You reach the end of the lesson
If you have queries please message me through LMS or through my email (normanreyulep@yahoo.com). Please use the format below.
Name:
Section:
Concern/s:
References: Conrado R. Aparto, Zyra Ruth Talaroc-Berbante, Lualhati Fernando-Callo, and Peter Ferm Jajime. Physical Education and Health Valume
II, 2017
Jarrel Keane M. Agcaoili, Rhene O. Camarador, Ferdie T. Lubis, and Angelita o. Vibar. Dance and Recreation for Health. 2017
PE 4 ST. MARTINA OF ROME
MIDTERM LEARNING RESOURCES
WEEK 5 - FITNESS TESTING AQUATIC ACTIVITY
WEEK 5 - FITNESS TESTING AQUATIC ACTIVITY
Hi good day! Welcome to our Fifth Lesson !
Set Your Goals:
At the end of the lesson, you are expected to:
1. Discuss briefly what is Fitness;
2. Identify and enumerate the different fitness test for aquatic activities.
3. 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.
4. Observes personal safety protocol to avoid dehydration, overexertion, hypo- and hyperthermia during MVPA participation.
5. Identify and discuss briefly the different conditioning program for aquatic activities.
stepup-harvard-test-spotebi.gif (800×600)
flexibility-sit-and-reach-test-spotebi.gif (800×600)
exercise-illustr
knee-push-up-exercise-illustration.gif (800×600) (spotebi.com)
FITNESS TESTING AQUATIC ACTIVITY
dumbbelldumbbell-thrusters.gif (353×265) (wordpress.com)
thrusters.gif (353×265) (wordpress.com)
reversed-plank-x-leg-raise1.gif (800×600) (wordpress.com)
69714fb942fcc6c73e846
Last week you’ve learned the different types of aquatic activities and their characteristics, and likewise, you’ve also learned the history of
swimming, how it began, and its different functions and purposes. The 4th module discourses briefly the difference between recreational
swimming and competitive swimming, it also discusses the different biomechanics of each swimming stroke. For this week you will going to
learn on how to prepare your physical body before engaging in an aquatic activity by learning the different fitness test and conditioning
program, for aquatic activities. This lesson aims to educated or inform you how important to prepare ourselves into a complex or vigorous
activity like swimming.
FITNESS TESTING FOR AQUATIC ACTIVITIES
Before we engage in any physical activity it is very important to know the physical condition of our body. The FULLERTON TEST provides an
opportunity to assess the level of basic motor skills: strength, flexibility, coordination, and physical endurance, which are evaluated in 6 motor
tasks, carried out in the following order:
ARM CURL TEST
Is an indirect test evaluating the strength of the upper body. The result of the test comprises the number of bends
made with supination of the dominant forearm, holding a hand weight of 8lbs (for men) and 5 lbs. (for women),
during period a period of 30 seconds in a seated position on a chair without backrest.
exercises-for-seniors-seated-bicep
CHAIR STAND
Is an indirect test evaluating the strength of the lower body. The result of the test comprises the number of rises
made from the chair, with arms across the chest to a full upright position during a period of 30 seconds.
chair_stand.jpg (472×
BACK SCRATCH
Is an indirect test evaluating the flexibility of the upper body. A measurement is made using a 30 cm ruler to
determine the distance between the middle finger of the dominant hand placed on the top of the back (fingers
pointing down) and the middle finger of the non-dominant hand placed on the bottom of the back (finger pointing
upward). If the finger tips touch then the score is zero. If they do not touch, measure the distance between the finger
tips (a positive score); if much (a negative score). Practice two times, and then test two times, selecting the best
result. Stop the test if you experience pain
fit011_1_lr10_1_6.jpg (3
CHAIR SIT-AND-REACH
Is an indirect test evaluating the lower body flexibility. A measurement is made using a ruler, to determine the
distance between the tip of the finger tips and the toes. If the fingertips touch the toes then the score is zero. If they
do not touch, measure the distance between the fingers and toes (a negative score); if they overlap, measure by how
much (a positive score). The test is performed twice, selecting the best result.
chair-sit-and-reach.png (1
EIGHT-FOOT-UP AND GO
Is an indirect test evaluating the motor agility and dynamic balance in conjunction with the respondent’s balance. A
measurement is made of the shortest possible time it takes the respondent to rise from a chair, walk around a cone placed at
a distance of 8 foot, walk around to his or her chair, and take a sitting position. The test is performed twice, selecting the best
result.
https://yas.nic.in/sites/default/files
(Engl
SIX-MINUTES WALK TEST
Is an indirect test evaluating the level of exercise capacity. The outcome of the test comprises the distance covered
along a marked 30 meter run path in 6 minutes at a marching pace. The test is discontinued when the respondent
reports dizziness, occurrence of nausea, extreme fatigue, pain, or alarming symptoms is noticed. A 10-point Borg
scale was used (where 0 means no fatigue or dyspnea, and 10 indicates maximum fatigue or dyspnea) (ATS
statement 2002).
maxresdefault.jpg (
CONDITIONING FOR IMPROVED PERFORMANCE
The best way to improve performance in the chosen sports is through sports performance training. It includes different regiments and
activities that is specific and essential to the sport. It is important also to have a conditioned body and optimal health condition so that
satisfaction in participating to activities can be achieved. Safety, security and injury prevention should be also firmly implemented to
participants. Here are some of the general types of exercises that are helpful in improving one’s performance:
Strengthening Exercise
Strength training doesn’t only help burn fat and reduce weight but also helps mainta
develop muscle size and strength, which are vital points in improved performance.
Example of Strength Exercises:
Push-ups
Pull-ups/Chin-ups
Squats
Core Crunches
how-to-get-betterat-push-ups2.jpg (700×569) (openfit.com)
Endurance Exercise
Endurance refers to continuous and repetitive effort exertion in a long period of time
respiratory and muscular endurance helps to withstand the fatigue that aquatic sports ma
Example of Endurance Exercises
Jogging
Cycling
Swimming
Brisk Walking
10well_askwell-tmagArticle.jpg (592×444) (nyt.com)
Flexibility Exercises
With a wide range of motion of joints and muscles, possible injuries can be prevented. Fle
series of joints and muscle lengths move in absolute range to induce bending move
stretching exercises became a trend due to its new concept of preparing the muscles
stretching, muscles are stretched without warming it enough which cause micro tears
muscles up first before doing certain stretching exercises.
Examples of Flexibility Exercises
Arm circumduction
Alternate front lunge
Alternate side lunges
Trunk rotation
Hamstring stretch (standing leg raise and toe touch)
2_7self.jpg
(2465×3287)
Meditation and Breathing Exercises
It is essential to have our minds prepared in everything we do. Meditation is an excelle
become relaxed, focused and conditioned. The more the mind is able to avoid destru
become focused and concentrated in certain task. Meditation and breathing exercises psy
edge in competition and to be “in-the-zone” performance.
Example Meditation and breathing Exercises
Yoga
Tai Chi
12 Must-Know Yoga Poses for Beginners | SELF
In this lesson you’ve learned that physical fitness test is strongly encouraged before participating in such aquatic activities to avoid injuries
and promote safety, and also you’ve learned that conditioning program is being perceived equally essential as fitness test in order to develops our
skills and help our body to adopt in any situation, physically and mentally, these conditioning program are the following; strength, endurance,
flexibility, mental and breathing exercise are highly recommended to improve performance in recreational aquatic activities.
Good Job! You reach the end of the lesson
If you have queries please message me through LMS or through my email (normanreyulep@yahoo.com). Please use the format below.
Name:
Section:
Concern/s:
References: Conrado R. Aparto, Zyra Ruth Talaroc-Berbante, Lualhati Fernando-Callo, and Peter Ferm Jajime. Physical Education and Health Valume
II, 2017
Jarrel Keane M. Agcaoili, Rhene O. Camarador, Ferdie T. Lubis, and Angelita o. Vibar. Dance and Recreation for Health. 2017
PE 4 ST. MARTINA OF ROME
MIDTERM LEARNING RESOURCES
WEEK 6 - BENEFITS OF MOUNTAINEERING ACTIVITIES
WEEK 6 - FITNESS TESTING AQUATIC ACTIVITY
Hi good day! Welcome to our Sixth Lesson !
Set Your Goals:
At the end of the lesson, you are expected to:
1.
2.
3.
4.
Discuss briefly what is Mountaineering Activity;
Identify and enumerate the different types of mountaineering activities
Enumerates the benefits of mountaineering activities
Value the Leave No Trace Principle
Benefits-ofmountain-climbing-c.jpg (1905×1000) (colaly.com)
Did you
know?
Romeo
Roberto
“Romi”
Garduce
was
the
first
Filipino to
climb
the
Seven
Summits of
the world.
He
has
conquered
Mt.
Aconcagua
of
Argentina,
South
America in
January
2005;
Mt.
Everest of
Nepal, asia
in
May
2006;
Mt.
Elbrus
of
Russia,
Europe in
Agust 2007;
Mt.
Mckinley or
Denali Peak
of Alaska,
United state
in
North
America in
June 2008;
Australia’s
Mt.
Kosciuszko
in
December
2008;
Indonesia’s
Mt.
Carstenx
Pyramid
(Australasia
region) in
July 2011;
and Vinson
Massif
of
Antarctica
in 2012.
maxresdefault.jpg (1280×720) (ytimg.com)
Mountaineering
Outdoor recreation, such as mountaineering, is considered as growing recreational activit
country. It consists of different activities such as backpacking, climbing, hiking and trekking, ca
any physical program that leads to wilderness trips.
Mountaineering, also called mountain climbing, is the sport of attaining or attempting
mountainous regions, mainly for growth area of adventure tourism. It is an adventurous spor
challenge and risk taking. Although the public often cannot understand the reason why pe
adventure like mountaineering, these activities are often engaged in because of some expecte
rewards could be attained by risking one’s health and safety during mountaineering?
Some researcher consider that the goals are rewards of taking part in mountaineering probab
the close connection with the environment. Overcoming a challenge by reaching the su
mount_everest_650.jpg (650×433) (infoplease.com) rewarding. Engaging in a regular moderate hiking increases a person’s overall health and resu
I. Different Types of Mountaineering Activity
Hiking and Trekking
In mountaineering, we often hear the word hiking and trekking. We associate these terms with walking and backpacks.
Most often, the terms are used interchangeably. In stricter sense, the difference in the two lies in the intensity of the
activity. Hiking is done on man-made road or well-made trails and basically shorter in distance, which sometimes only
takes a day or two to cover. Trekking, on the other hand, becomes more rigorous such that it is done over a variety of
terrain and takes a longer time to hike and thus, entails more days and nights in the outdoors. In other countries,
backpacking, trampling, or bushwalking are term used for treks. Locally term “organized climb” is a term that may also
mean trekking.
https://travelwyoming.com/w
18_MedicineBowHi
Camping
Camping has been around for a long time. Native Americans used tents as shelters as did armies who were on the move.
But it was only around 100 year ago that camping was thought of as a recreational activity.
Now when we hear the word “camping” the first thing that might come to our minds will be sleeping in tents and
campfires. Or perhaps most would probably recall memories of being a Boy Scout or a Girl Scout, which is camping on
school ground, local parks, or even on a nearby mountain or beach.
images (2
Two types of Camping
Frontcountry Camping
Sometimes also called “car camping” is camping on planned campgrounds where it is close to a vehicle, with certain amenities such as
bathrooms and stores and emergency aid. Example of these is camping on the school ground or in a local park. Picnic tables are provided,
location of tents is specified, and fire rings are designated. This may also include travel-trailer camping.
https://pcacdn.azureedge.net/-/media/pn-np/nb/kouchibouguac/WET4/headers-870x290/camping-3-870.jpg?la=en&modified=20201026180202&hash=183971D91CE5D7A7B1D37D29542109C7F0279AF3
Backcountry Camping.
Is refers to be the opposite of frontcountry camping, because there where no amenities are readily available and motorized vehicles can
not reach the camping site. It will require some physical exertion such as hiking or canoeing to travel to the location or t move from place
to place.
content_team_081417_16668_campsite_selection_backpackers_lg.jpg (1600×800) (rei.com)
Orienteering
Refers to an outdoor activity where participants’ goal is finding the various checkpoints (with specific sequence) in a pre-set
course using an especially created detailed map and the compass to navigate in an unfamiliar terrain.
Orienteering can be done as a fun recreational activity or a very competitive sport requiring navigation skills, techniques, and
decision-making skills to bring a person from one place to another at the least time possible.
o-race.jp
Now after knowing and identifying the different mountaineering activities, did you already experience engaging in a mountaineering activity?
May be majority of us already experienced camping activity, and one of the benefits of this activity is it gave us an exciting and happy feeling
resulting to make our mind relax and calm for the reason the we were able to escape for a while from the busy buzzy routines of daily sedentary
lifestyle that we are into. So, having said the next topic is all about the different benefits of mountaineering activities.
II. Health benefits of Mountaineering Activities
A. Physical Health
Engaging in physical activity like mountaineering is very important for staying health and fit. Mountaineering is one of the outdoor
adventure activities that deals with moderate to strenuous physical activity and can be a promoter for staying fit and healthy. it can also aid
in reducing the risk of different chronic diseases.
B. PSYCHOLOGICAL HEALTH
Depression and stress are some of the common health problems in today’s world. But don’t you know that the simple walk can change our
entire mood, according to researches walking can help reduced the level of stress. Also researches show that the component elements of
hill-walking – physical activity, outdoor activity, pursuing a sporting challenge – can have a positive impact on psychological well-being.
As a physical activity, hill-walking might offer the range of psychological benefits. Biddle and Mutrie (2001:253) wrote: “the potential
psychological benefits range from increasing a person’s sense of confidence, control and self-esteem, improving mood, increasing social
opportunities, improving cognitive function and improving quality of life”.
Apart from the physical aspect, mountain climbing and trekking appear to develop mental state a lot more than what us perceived. It
supports us to focus on the present state.
It supports us to focus on the present state.
It provides sense of happiness, fulfillment, and contentment.
It helps us to stay calm and reduce anxiety.
It develops self-esteem.
It creates better perception and self-awareness.
It also helps in improving our creativity.
THE LEAVE NO TRACE SEVEN PRINCIPLE
The Seven Principles of Leave No Trace provide an easily understood framework of minimum impact practices for anyone visiting the outdoors. Although
Leave No Trace has its roots in backcountry settings, the Principles have been adapted so that they can be applied anywhere from remote wilderness
areas, to local parks and even in your own backyard. They also apply to almost every recreational activity. Each Principle covers a specific topic and
provides detailed information for minimizing impacts.
Principle 1: Plan Ahead and Prepare
Adequate trip planning and preparation helps backcountry travelers accomplish trip goals safely and enjoyably, while simultaneously
minimizing damage to the land. Poor planning often results in miserable campers and damage to natural and cultural resources. Rangers
often tell stories of campers they have encountered who, because of poor planning and unexpected conditions, degrade backcountry
resources and put themselves at risk.
Why Is Trip Planning Important?
It helps ensure the safety of groups and individuals.
It prepares you to Leave No Trace and minimizes resource damage.
It contributes to accomplishing trip goals safely and enjoyably.
It increases self-confidence and opportunities for learning more about nature.
Seven Elements to Consider When Planning a Trip
1.
2.
3.
4.
5.
6.
7.
Identify and record the goals (expectations) of your trip.
Identify the skill and ability of trip participants.
Gain knowledge of the area you plan to visit from land managers, maps, and literature.
Choose equipment and clothing for comfort, safety, and Leave No Trace qualities.
Plan trip activities to match your goals, skills, and abilities.
Evaluate your trip upon return note changes you will make next time.
Seven Elements to Consider When Planning a Trip
Identify and record the goals (expectations) of your trip.
Identify the skill and ability of trip participants.
Gain knowledge of the area you plan to visit from land managers, maps, and literature.
Choose equipment and clothing for comfort, safety, and Leave No Trace qualities.
Plan trip activities to match your goals, skills, and abilities.
Evaluate your trip upon return note changes you will make next time.
Principle 2: Travel & Camp on Durable Surfaces
Seven Elements to Consider When Planning a Trip Identify and record the goals (expectations) of your trip. Identify the skill and ability of trip
participants. Gain knowledge of the area you plan to visit from land managers, maps, and literature. Choose equipment and clothing for comfort, safety,
and Leave No Trace qualities. Plan trip activities to match your goals, skills, and abilities. Evaluate your trip upon return note changes you will make
next time.
Travel Off-trail
All travel that does not utilize a designed trail such as travel to remote areas, searches for bathroom privacy, and explorations near and around
campsites is defined as off-trail. Two primary factors increase how off-trail travel affects the land: durability of surfaces and vegetation, and frequency
of travel (or group size).
a. Durability refers to the ability of surfaces or vegetation to withstand wear or remain in a stable condition.
b. Frequency of use and large group size increase the likelihood that a large area will be trampled, or that a small area will be trampled multiple times.
Surface Durability
Rock, sand and gravel
Ice and snow
Vegetation
Living soil
Desert puddles and mud holes
Camp on Durable Surfaces
Selecting an appropriate campsite is perhaps the most important aspect of low-impact backcountry use. It requires the greatest degree of judgment
and information, and often involves making trade-offs between minimizing ecological and social impacts. A decision about where to camp should be
based on information about the level and type of use in the area, the fragility of vegetation and soil, the likelihood of wildlife disturbance, an
assessment of previous impacts, and your party’s potential to cause or avoid impact.
Principle 3: Dispose of Waste Properly
This principle applies to everything from litter to human waste to rinse water.
Pack it in, pack it out. Inspect your campsite and rest areas for trash or spilled foods. Pack out all trash, leftover food and litter. Always leave
a place cleaner than you found it.
Deposit solid human waste in catholes dug 6 to 8 inches deep, at least 200 feet from water, camp and trails. Cover and disguise the cathole
when finished. (Some highly impacted areas, like Muir Base Camp on Mount Rainier or riverside campsites in the Grand Canyon, require
human waste to be packed out, too.)
Pack out toilet paper and hygiene products.
To wash yourself or your dishes, carry water 200 feet away from streams or lakes and use small amounts of biodegradable soap. Scatter
strained dishwater.
Principle 4: Leave What You Find
Allow others a sense of discovery, and preserve the past. Leave rocks, plants, animals, archaeological artifacts, and other objects as you find
them. Examine but do not touch cultural or historical structures and artifacts. It may be illegal to remove artifacts.
a. Minimize Site Alterations -Do not dig tent trenches or build lean-tos, tables, or chairs. Never hammer nails into trees, hack at trees
with hatchets or saws, or damage bark and roots by tying horses to trees for extended periods. Replace surface rocks or twigs that
you cleared from the campsite. On high-impact sites, clean the area and dismantle inappropriate user-built facilities such as
multiple fire rings and log seats or tables.
b. Good campsites are found, not made. Avoid altering a site, digging trenches, or building structures.
Principle 5: Minimize Campfire Impacts
Some people would not think of camping without a campfire. Yet the naturalness of many areas has been degraded by overuse of fires and
increasing demand for firewood.
a. Lightweight camp stoves make low-impact camping possible by encouraging a shift away from fires. Stoves are fast, eliminate the
need for firewood, and make cleanup after meals easier. After dinner, enjoy a candle lantern instead of a fire.
b. Whenever possible, use an existing campfire ring in a well-placed campsite. Choose not to have a fire in areas where wood is
scarce—at higher elevations, in heavily used areas with a limited wood supply, or in desert settings.
c. True Leave No Trace fires are small. Use dead and downed wood that can be broken easily by hand. When possible, burn all wood
to ash and remove all unburned trash and food from the fire ring. If a site has two or more fire rings, you may dismantle all but
one and scatter the materials in the surrounding area. Be certain all wood and campfire debris are cold out.
Principle 6: Respect Wildlife
Quick movements and loud noises are stressful to animals. Considerate campers practice these safety methods:
Observe wildlife from afar to avoid disturbing them.
Give animals a wide berth, especially during breeding, nesting, and birthing seasons.
Store food securely and keep garbage and food scraps away from animals so they will not acquire bad habits. Never feed wildlife. Help keep
wildlife wild
You are too close if an animal alters its normal activities
Principle 7: Be Considerate of Other Visitors
Thoughtful campers respect other visitors and protect the quality of their experience.
Travel and camp in small groups (no more than the group size prescribed by land managers).
Let nature's sounds prevail. Keep the noise down and leave radios, tape players, and pets at home.
Select campsites away from other groups to help preserve their solitude.
Always travel and camp quietly to avoid disturbing other visitors.
Make sure the colors of clothing and gear blend with the environment.
Respect private property and leave gates (open or closed) as found
Be considerate of other campers and respect their privacy.
Good Job! You reach the end of the lesson
If you have queries please message me through LMS or through my email (normanreyulep@yahoo.com). Please use the format below.
Name:
Section:
Concern/s:
References: Conrado R. Aparto, Zyra Ruth Talaroc-Berbante, Lualhati Fernando-Callo, and Peter Ferm Jajime. Physical Education and Health Valume
II, 2017
Jarrel Keane M. Agcaoili, Rhene O. Camarador, Ferdie T. Lubis, and Angelita o. Vibar. Dance and Recreation for Health. 2017
PE 4 ST. MARTINA OF ROME
MIDTERM LEARNING RESOURCES
WEEK 7 - RISK MANAGEMENT OF MOUNTAINEERING ACTIVITIES
WEEK 7 - RISK MANAGEMENT OF MOUNTAINEERING ACTIVITIES
Hi good day! Welcome to our Seventh Lesson !
Set Your Goals:
At the end of the lesson, you are expected to:
1.
2.
3.
4.
5.
Discuss briefly the meaning of risk management
Identify the risk management of outdoor activities
Value the importance of preparing before engaging in outdoor activities
Observes personal safety protocol to avoid dehydration, overexertion, hypo- and hyperthermia during MVPA participation
Demonstrates proper etiquette and safety in the use of facilities and equipment
Our lesson for this week will be focusing on how risks are managed and how one can come up with a plan. It will also deal with the basic
logistical aspect of planning which is a significant factor in ensuring the success of the outdoor activity.
Being outdoor entails certain risks, like the risk to injured, risk of having accident, and the tragedy of death. These risks may come from the
participants, from the activity itself, from the very location of the activity or from the environmental conditions. However, such risk may be
minimized through proper planning and management.
Did You Know?
Last August 19, 2015 a group of about 180 BSU students conducted a field trip to Madlum Cave in San Miguel, Bulacan. Tragedy struck
when heavy rains swelled the Madlum River and triggered a flash flood that swept the students who were crossing the river drowning 7 students.
Fact-finding committee on the tragedy found the following violations:
Lack of guidelines on defining responsibilities of faculty advisers and student organizers
Lack of medical clearance for students
Lack of supervision of the students by faculty members during the trip
Lack of emergency rescue and first aid team in the vicinity
Waiver/consent from signed by the parents or guardians did not specify the itinerary
Lack or permit/clearance from the local government unit
lionheartv165.jpg (1380×566) (dailypedia.net)
Outdoor recreational activities entail a combination of challenge, risk and adventure. The presence of the risk factor in an outdoor activity
creates some uncertainty and the possibility of negative outcomes, safety is always a consideration but this cannot always be guaranteed because
there are factors where one has little control or no control at all such as sudden rock fall or inclement weather condition.
landslide-isolated-on-white-background-stones-fall-from-the-rock-a-vector-id1073005300 (612×612) (istockphoto.com)
help-online-medical-care-hiker-injured-knee-medical-worker-online-helping-hiking-man-person-injured-knee-mountains-160643758.jpg (800×497) (dreamstime.com)
mountain-landscape-in-bad-weather-tornado-hurricane-and-lightning-vector-illustration_gg102841274.jpg (450×337) (gograph.com)
However, there are ways of managing and reducing these risks and these can be planned prior to the activity. This is what risk management is all
about. Risk management, therefore, anticipates the possible of undesired events and establishes a preferred course of action to avoid or minimize
the possible occurrence. In anticipating the undesirable eventualities, the plan starts from identifying the risks and the source of hazards. After
which, the possibility of the occurrence of such risk must be assessed and come up with a strategy of minimizing the effect of the risk to the
activity.
RISK IDENTIFICATION, ASSESSMENT, AND REDUCTION
How do we identify Risk?
What are hazards and what are risks? Hazard are things that have the potential to harm while risk is the likelihood of realizing such potential.
For instance, what are the possible risks in kayaking?
a. A potential hazard might be the lack of knowledge of the weather condition before doing the activity. With such potential hazard, there can
be risk of the boat upsetting leading to the risk of drowning.
Hazards from Human Factor
Human factors include hazard coming from the participants and the leaders or organizers of
the activity. Participant factors may include the unmanageable size of the group, the lack of
skills, knowledge and experience, poor health, age, and even attitude problem. Leader/organizer
factors may include their lack of knowledge of environmental hazards, poor coordination and
management skills, inability to respond to emergencies, poor planning, and communication,
among other things.
boster
factors.jpg (400×400) (boster-kobayash
Hazards from Equipment
Equipment includes the basic things to be used in the activity such as masks and flippers in
snorkeling, the boat and PFD in kayaking rope in trekking etc. equipment also includes the
proper clothing and footwear of the participants.
warehouse
(selectppe.co.za)
Hazards from the Environment
Weather condition tops the list of environment hazard. Other includes the temperature, the
terrain, rock stability, darkness, and the other environmental hazards tackled in the previous
unit.
warning-dis
correctly-260nw-1541274395.jpg (260×280) (sh
Now that you already identified the different hazards that may lead into risks in engaging in outdoor activities, I believe that you will going to
apply and consider this aspect if are planning to go in an outdoor recreational activity.
How to Come Up with Risk Assessment
Many of the sources of loaf hazards that may cause the risk is that were previously mentioned have been clearly identified and defined. Thus,
one can find ways to manage and reduce the risk of accidents.
For instance, equipment should be clearly identified and checking them is a way of reducing the risks. There are however hazards that or
not as easy defined, such as the attitude or state of mind of participants. If one factor conflicts with another factor, there might be a great
potential for accident.
Alan Hale in 1984 developed the Dynamics of Accident Model (Bunting, 2006) where he came up with the accident equation on how accidents
occur. He said there is the potential for an accident when two of the risk overlaps, such as that the greater the overlaps, the greater the potential
for an accident.
dynaccid.gif (631×200) (princeton.edu)
Therefore, risk identification should also include identifying the likely risk combination. For instance, in the Bulacan field trip tragedy one can
identifying more than two hazards overlapping and this will mean higher chances of accidents. What was there were more human hazards and
environmental hazards, then this will be an even greater risk of accident.
Hazards Factor: Weather
a. It has been raining prior to the field trip
b. Risk of sliding on slippery trail
c. Risk of getting drowned due to higher water
level and flash flood
+ Hazards Factor: Human
a. Coordination
No coordination with and then local
government unit, lacked faculty
supervision lack of clear trip detail to
parents
= Accident
Downing due to flash flood
If there was only one hazard factor involved, then there would be higher chance of preventing the accident. Suppose, in this case, coordination
with the local government unit was done of the (which is human factor managed), then perhaps there would have been an emergency response
team stationed on the site, such that gives an emergency situation occurs, there would be someone would could respond and help there would
have been lesser chances of the tragedy occurring.
Knowledge of the location, the activity itself, the level of the of competence of the
participants, and the level and of confidence given to activity
coordinators/facilitators/leaders in terms of their competence will also contribute
in the assessment.
Example:
We must consider the number of participants as one as the hazards. What is the degree of risk involved in having 180 students in one outdoor
activity?
Will the number impose a great risk beast from the previews experience or perhaps certain procedures were already set? If this is local song
the case
Will there still be ways of reducing the risk further?
These questions are part of the assessment of identified risk.
Now that you already know the different hazards that may cause accidents or even life and learned on how these hazards can be prevent
through identifying the probable events that may happen, by designing a Dynamics of accidents Model. The next topic will teach on how we
reduced risk in outdoor activity
How can risk be Reduced?
Risk reduction if is coming out with strategies and implementing the strategies that will minimize the risk of the activities. This will include
detailed pre-tip planning, coming up with policies and procedures, staff training, equipment inspection, and maintenance, and knowing the
participants prior to the activity.
RE-TRIP PLANNING
Pre-trip planning will cover basic knowledge of weather forecast, site
selection show she says etc;
a. Knowledge of the water currents; undertows; presence of aquatic
hazards such as jelly fish or weeds;
b. Trekkers/hikers having knowledge of the difficulty level of
mountains; and
c. Environmental hazards such us leeches and poison ivy.
Woman-making-travel-plans.jpg (724×483) (oncallinternation
Availability of emergency personnel in the area, basic facilities of the site. Pre-trip planning is basically having an understanding and knowledge
of how the activity will go in a specific place at a particular date and time.
The policies and guidelines may be set by activity facilitators as safety measures to participants. Some policies are in accordance with national or
local laws. For instance, drivers must have policies and guidelines may be set by activity facilitators as safety measures to participant. driver’s
certificate before being allowed to drive at certain levels. It can be also local policy or law, such as no campfires on certain mountains, no hiking
on a particular weather condition, or no caving without qualified guides. It can also be on school level policy or procedure, such as medical
certificate must be issued by physicians before being allowed to join an outdoor activity. Rules, regulations, policies, and procedures are
important measures to reduce – if not to eliminate – the risk and area a part of the management plan.
GENERALIZATION
In this lesson you’ve learned how essential to plan before going into a trip specially if we want to interact with nature. And one important factor
is also qualification and training of individuals to conducts or coordinate activities. There are specific skills that are very crucial to conduct and
facilitate outdoor recreational activities. This plays a very important role in the safety of participants.
Equipment selection, inspections, and maintenance play an important role in reducing risks of accident. Equipment to be used should be of
approved standard. Inspecting each part of the gear and trying them out before the activity, to make sure that they operate properly, is a must.
Lastly, a basic knowledge of the composition of the participants also helps in risk reduction. Understanding the risk levels of the participants will
allow the facilitators or leader to adjust and anticipate certain difficulties and needs. Further, disclosing the risk and having the participants
understanding the dynamics of accidents will make them more aware of responsibilities to ensure safety of oneself and other participants.
Good Job! You reach the end of the lesson
If you have queries please message me through LMS or through my email (normanreyulep@yahoo.com). Please use the format below.
Name:
Section:
Concern/s:
References: Conrado R. Aparto, Zyra Ruth Talaroc-Berbante, Lualhati Fernando-Callo, and Peter Ferm Jajime. Physical Education and Health Valume
II, 2017
Jarrel Keane M. Agcaoili, Rhene O. Camarador, Ferdie T. Lubis, and Angelita o. Vibar. Dance and Recreation for Health. 2017
PE 4 ST. MARTINA OF ROME
MIDTERM LEARNING RESOURCES
WEEK 8 - PLANNING OUTDOOR ACTIVITY
WEEK 8 - PLANNING OUTDOOR ACTIVITY
Hi good day! Welcome to our Eighth Lesson !
Set Your Goals:
At the end of the lesson, you are expected to:
1. Learned on how to plan a safe and successful outdoor activity
2. Enumerate the different essential equipment in outdoor activities
3. Identify the different steps in backpacking
Planning Outdoor Activities
Injuries are possible in mountaineering, climbing, hill-walking, or any other sport in activities. it may due to inappropriate training
preparation, poor planning, or lack of basic knowledge and skills. Accidents and emergency situation may arise due to some
circumstances over which the mountaineer has no control, and in these events, good preparation in the right skills can make all the
difference
Although the term mountaineering is often loosely applied to a trekking up you or no mountains that offer only moderate difficulties in the
Philippines, steer a certain amount of preparation or previews experience is considerably needed. Hence, basic knowledge and skills in planning
outdoor activities must be learned for a safe and enjoyable outdoor adventure activity. For mountaineering expedition, you or your group must
repair well ahead of it to make it safe, fun filled, and successful.
Essential Equipment
Knowing and having the right equipment to be used in mountaineering is a must for any climbers. Using the right equipment and materials
is very significant for a safe and successful trip. In choosing the right equipment, especially for those who are new in the sport, it is better to
get the advice from experienced mountaineers first.
Always remember that what works for you might not work for others. Making their own equipment essential checklist is very much
advisable. Below is a suggested checklist for basic mountaineering activity
camping-checklist-lg1.jpg (900×450) (rei.com)
Backpacking
The key to enjoying backpacking is to cut down load as much as possible. Target for no more than 33% or 1/3 of your total body weight; less is always
better. To get in the habit of weighing gear on a bathroom scale and knowing approximately how much all your things weigh. All the necessary gadgets
must leave behind. Your equipment should be lightweight, durable and functional. This will save your weight in space and provide a maximum comfort
during a climb.
A good strategy before packing is to spread your things in open space. This is to make sure that you will not forget a single item. After arranging out
what you should bring to a climb, the next step is to pack everything in. Best idea is to arrange them in categories, i.e. Sleeping equipment, cooking
equipment, and the like. Remember to bring only what you need for that particular climb. Remember that the goal is to have a balanced pack. Following
are the steps when packing your backpack
How-to-Pack-a-Backpacking-Pack-Infographic_Logo-4.jpg (2000×2472) (bearfoottheory.com)
STEPS IN BACKPACKING
Step 1: Set Out Items by Weight
Hold each of your packing cubes to identifying what weighs the most and which will be needed often or will
require quick access (example rain gear, first aid, trail food, trail water, etc.) color coding them can help you to
remember its utmost importance. If your backpack is a front and top loading, place the first item through the
top. The rest of the items can be placed in the front-loading section as it will be easier access.
Step 2: Light Items in the Bottom
Light items must be packed at the bottom and away from the frame. Lightweight clothing, like a sleeping bag or
down jacket, it should go into you bag first. They are items that you will not need to immediately.
transparent-background
(webstockrevi
Step 3: Heaviest Items in the Top
Heavy items should be placed close to the frame. Camp stove, tent, or electronics, if you aren’t carrying an extra
messenger bag for them, should be placed at the middle of your bag. These items should have a much cushioning as
possible to avoid breakage in transit.
165-1653286_fire-extinguisherclip-art-png.png (820×6
Step 4: Medium Weight Items in the Top
Placed what you’ll need to access first at the top of your pack like a jacket, umbrella or a quick change of
clothes for arrival.
(612×452) (cliparts
Step 5: Outdoor Pockets
Smaller items like tissues, sunscreen and other essentials such as trail food and water should be placed in
your outer pockets for easy access. Make sure all items are secured as its easy for these smaller things to fall
out. This that is yet another reason to classify smaller gear into combined pouches.
vector-id814497080 (612×61
Step 6: Adjust Straps and Belts
Make sure that the shoulder and waist straps are pulled tightly because as closer you pack is to your body, the more
comfortable it will be easier for you to carry your pack
Physical Preparation
The key to a successful, effective, safe, and enjoyable physical activity is proper preparation. Mountaineering is not as easy as other fun and
outdoor recreation activities. It is a vigorous activity that requires weeks or months and of physical and mental preparation before a
scheduled climb.
One, will engages himself in a physical activity program such as mountaineering, knees an adequate planning and preparation to help in
reducing the risk of injury and make the activity more enjoyable. Some suggested different exercise activities for physical preparation or
jogging or running, indoor gym activities, biking swimming, aerobic dance exercises and alike.
GENERALIZATION
In every situation planning is very essential to ensure a systematic approach in a certain undertaking and to achieve our goal successfully. In
this module it helps us understand how important planning is, particularly in outdoor activities, it thought us on how to strategies to make out
trail light and comfortable. Also, in this module contains information about the essential equipment for a specific hike/trek, it also informed us
on how to pack our backpack correctly, that in each compartment there must be a designated function or things to put in respectively. And
lastly it emphasizes the importance of physical training before engaging in outdoor recreational activity.
Good Job! You reach the end of the lesson
If you have queries please message me through LMS or through my email (normanreyulep@yahoo.com). Please use the format below.
Name:
Section:
Concern/s:
References: Conrado R. Aparto, Zyra Ruth Talaroc-Berbante, Lualhati Fernando-Callo, and Peter Ferm Jajime. Physical Education and Health Valume
II, 2017
Jarrel Keane M. Agcaoili, Rhene O. Camarador, Ferdie T. Lubis, and Angelita o. Vibar. Dance and Recreation for Health. 2017