Department of Education

Region VI – Western Visayas

Division of Capiz
VICENTE ANDAYA SR. NATIONAL HIGH SCHOOL
Sigma, Capiz
Fax / Tel. No. (036) 6470 – 496
PHYSICAL EDUCATION 12

RECREATION

Holidays, long weekend, school breaks and summer vacations are the most awaited days for people who
have been very busy with work and school. These are the days they can take a break from the routine or
perhaps from stress of life as often said and heard. Ecotourism in the Philippines have been gaining
popularity as well. From north to south, our country can never run out of natural scenery to visit and
outdoor activities to participate in- be it in water, on land,or in air. One can go trekking to Mt. Pulag,
white water rafting at Chico river,surfing at Siargao or bird watching at Candaba Marsh. All of these are
what we call outdoor recreational activities.

Outdoor recreation is organized activities done during ones free time for his/her own personal reasons,
where an interaction between man and an element of nature is present.

A day can be divided into three parts according to Clayne R. Jensen(2006)The existence time,subsistence
time,and free time. Existence time is time spent for biological needs like having a meal,sleeping and
other personal care. Subsistence time refers to hours spent to economic purposes such as going to
work,chores and for students, hours spent in school and school work. Free time, therefore is all
remaining time thereafter.

Recreation is derived from the latin word recreare which means to be refreshed. Choices for recreation
vary from person to person. What makes one happy may not be so for others. Therefore recreational
activities depends on ones interest, pursuits and needs which may be reflective to ones belief and level
of gratification.

The outdoors in broad sense is a space outside an enclosed area.It includes the natural environment and
resources which comprises land,water,wildlife,vegetation,opens space and scenery.

People engage in outdoor recreational activities for varied reasons. Some do it for personal satisfaction
and enjoyment. Others do it to be in touch with nature.Many do it for personal pursuit suc as
photography, collecting shells,raching the top of MT. APO,conquering the rapids of Cagayan River or
attaining a certain fitness level. Some individuals or group do it as part of outdoor or environmental
education such as bird watching,plant naming etc.

Different Outdoor Recreational Activities

LAND WATER AIR

mountaineering swimming Parasailing
Trekking/hiking snorkeling skydiving
camping diving paragliding
picnic surfing
backpacking canoeing
Bird- watching kayaking
Mountain biking sailing
orienteering Whiteriver rafting
Rock climbing fishing
canyoneering Bamboo rafting

What are the benefits of outdoor recreation?

Fun and pleasure are perhaps the immediate answers of the majority who have experienced
outdoor activities. However, there is more to it than just the fun. Studies shows that being close to
natural environment is healthy.

Wellness encompasses the general state of a person( physical,social,psycho-emotional,and spiritual)

and in the end contributes a better life.
Physical Health Benefits

Being outdoors prevents a person a sedentary life.(lagi lang nakaupo).It allows people to move whether
by walking, running,swimming biking,paddling etc. With the surge of electronic gadgets, more and more
people( children and adult alike) are unconsciously getting stuck with sedentary life, contented with
playing with their computer games,tablets or cellphones or watching television for hours. Green space is
now called screen space The. Outdoors is a great distraction from these gadgets. It helps people move.
It gets their hearts pumping and their bigger muscles at work. Such movement expend energy,
promote cardiovascular and muscular fitness and improve the functions of the immune system.It
reduce obesity,risk of disease,enhanced immune system and increased life expectancy(longer life).

Moderate Activity Vigorous activity

Walking at brisk pace of 3-4.5. mph Walking-5 mph or faster
hiking Jogging or running
Recreational swimming Climbing briskly up a hill
snorkeling backpacking
Aquatics aerobics Mountain climbing
Water skiing Rock climbing
sailing rapelling
Horseback riding Mountain biking
Kayaking on lakes
fishing
Surfing( board and body)

Psycho-emotional benefits

Engaging in outdoor recreational activities helps people to rest,relax,de-strees or unwind and feel
revitalized. Nature has its own way of positively distracting a stressed mind and calming it down. As Kuo
and Sullivan (2001) evplained it” natural setting and stimuli such as landscape and animals seems to be
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 a sense of felling good
whenever one achieves the goal in a particular activity such as reaching the peak of mountain or
learning a skill paddling in canoeing. Lastly,it contribute to one’s personal and spiritual growth. It allows
an individual to discover his/her inner spirit and sense of self creating a new behaviors and identity.

Social Benefits

Outdoor activities are ways for families to become closer. They can be a family bonding activity as each
family member participates in an activity, achieves a common goal, and goes through the same
experience.It also allows one to meet and interact with others(making friends). It also promotes
stewardship. It increased knowledge and appreciation to helps them understand how personal actions
can strongly affect the environment.Thus, people’s feelings and connection to nature are the greatest
motivation for them to care for the natural environment and advocate for its preservation.

Economic Benefits

People who have relax bodyand mind tend to be more productive at work. This translate into efficiency
at the workplace. It is more fun in the Philippines as Department of Tourism slogan goes. It has been
rewarding to local folks as ecotourism in the country created jobs and other economic activities which
have one way or another contributed yo our economic growth.

Spiritual Benefits

Outdoor recreational activities strengthens an individual as it heals,rejuvenates,and soothes the body

and soul.
What are the important things that should be remembered when participating in an outdoor
recreational activities?

It has bee established earlier that outdoor recreation is an interaction between man and nature. The
interaction should come with care and respect. It is important that in using and enjoying what nature
offers,an equal responsibility in conserving and preserving it must be consciously employed by people..
this way everyone can continue to go back and have future generations experience the great things in
nature that the current generation has..

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 find

5.Minimize campfire impacts

6.Respect wildlife

7. Be considerate of other visitors

Aquatic activities
The Philippines, having more than 7,000 island is abound with natural water forms which can host
numerous aquatic activities. Example of the water activities which one will learn basic skills like
snorkeling,canoei,kayaking and scuba diving.
Swimmng- is an individual or team sport that uses arms and legs to move the body through
water. The sport takes place in pools or open (sea or lake

1. Front crawl( Freestyle) the fastest style.Dolphin crawl: Similar to front crawl, but with a dolphin kick. One kick per
arm or two kicks per cycle. Tahis style is often used in training.
2. Butterfly stroke: performed face down in the water. The legs perform a dolphin kick and while the arms move in a
forward circle at the same time.
3. Breaststroke: the arms are pushed forward and then swept back in a circular movement, while the legs are tucked
in toward the body and then kicked out corresponding movement., performed face down in the water without rotating
the torso. The arms stay in the water and move synchronously, while the legs perform a whipkick. It is possible to
keep the head elevated out of the water throughout the stroke, although the head usually dips in and out.
4. Backstroke : Done while lying on the back. One arm reaches behind the head with a finger tip entry while the other
arm is by the side.

SWIMMING ( OFFICIALS)
1. Referee: The referee has full control and authority over all officials. The referee will enforce all rules and
decisions of FINA and shall decide all questions relating to the actual conduct of the meet, and event or the
competition, the final settlement of which is not otherwise covered by the rules.
2. Starter: The starter has full control of the swimmers from the time the referee turns the swimmers over to
him/her until the race commences. A starter begins the race by saying, "Take your mark." At this point, the
swimmers will get into stationary positions in which they would like to start their race.
3. Clerk of course: The clerk of course (also called the "bullpen") assembles swimmers prior to each event,
and is responsible for organizing ("seeding") swimmers into heats based on their times. Heats are generally
seeded from slowest to fastest, where swimmers with no previous time for an event are assumed to be the
slowest
4. Timekeepers: Each timekeeper takes the time of the swimmers in the lane assigned to him/her. Unless a
video backup system is used, it may be necessary to use the full complement of timekeepers even when
automatic officiating equipment is used. A chief timekeeper assigns the seating positions for all timekeepers
and the lanes for which they are responsible. In most competitions there will be one or more timekeepers
per lane. In international competitions where full automatic timing and video placing equipment is in use
timekeepers may not be required
5. Inspectors of turns: One inspector of turns is assigned to one or more lanes at each end of the pool. Each
inspector of turns ensures that swimmers comply with the relevant rules for turning as well as the relevant
rules for start and finish of the race. Inspectors of turns shall report any violation on disqualification reports
detailing the event, lane number, and the infringement delivered to the chief inspector of turns who will
immediately convey the report to the referee.
6. Judges of Stroke: Judges of stroke are located on each side of the pool. They follow the swimmers during
their swim back and forth across the pool. They ensure that the rules related to the style of swimming
designated for the event are being observed, and observe the turns and the finishes to assist the inspectors
of turns.
 7. Finish judges: Finish judges determine the order of finish and make sure the swimmers finish in
accordance with the rules (two hands simultaneously for breaststroke and butterfly, on the back for
backstroke, etc.)

SNORKELING

One of the best but simple way to see ,discover and appreciate the intriguing underwater life is through
snorkeling. It allows one not only grasp the amazing beauty of marine life but swim with them as well.

Snorkeling is peeking through life underneath water by swimming with the aid of a snorkel and mask.

Through snorkeling, one can observe the underwater attractions for longer period of time without the
need to constantly resurface to gasp for air,and 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, underwatervrugby and spear fishing.

Snorkeling helps overall fitness of a person. Aside from having fun under the water swimming,doing the
flutter kick and diving tones and trims the body.Above all snorkeling builds greater lung capacity as one
is forced to hold to 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

What are the basic equipment in snorkeling?

1. Mask- serve as the viewing device in appreciating the world beneath the water.
Two things to remember in choosing a mask: Fit and Comfort
Parts of the Mask
A. Strap- holds the mask to the face underwater
B. Mask Skirt- is the soft flexible material that seals the mask around the face
C. Nose Pocket-cushions and protects the nose.
2. Snorkel- the snorkel is a piece of equipment that makes it possible to breathe at the surface
while the face is submerge in the water. The snorkel is basically composed of a tube,also called
the barrel and a mouthpiece.
3. Snorkeling fins- helps the 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. Moreover ,fins may also
protect the feet from accidental contact with rocks and corals.

KIND OF FINS

a. Full-foot fin or close fins-cover the heel and are put on like slip-on shoes.
b. Adjustable fin-open at the heel and have adjustable straps to secure the feet. They are good choices
when diving in cold water, as the boots will help the feet from getting cold.
c. Conventional orPaddle-bladed fin-have full blade and it gives a fast accelerating speed from the long,
slow and powerful strokes of legs.
d.Split fin- is semi parted in the web separating the blade into two long ,stiff blades. It is easier to kick
with split fins on. It is easier for swimmer to propel forward.

4.Snorkel vest- are small and inflatable ,which provide more buoyancy while floating on water.However,
one must take note that snorkel vest is not equivalent and should never be used as a substitute to life
vest.
5.Skin Protection-it is uused to protect the skin from the heat of the sun. One may use a good
biodegradble sunscreen or a better choice will be a long sleeve rash guard.
6. Swimming Cap-it is a big help in keeping he hair out of the snorkel and the face as well.It will also help
preventing the scalp from burning on a sunny day.

IMPORTANT THINGS TO REMEMBER WHILE SNORKELING

Stay close to the shore

Never do it alone
One up, one down
Rain check
Know your sorroundings
Energy retention
Leave them alone
CANOEING AND KAYAKING
A great way to explore the rivers,lakes, canals and other bodies of water is through the use of a
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.

What are the difference between kayaks and canoes?

Kayaking and canoeing both require a paddle for propulsion and steering. The most noticeable
difference is the structure of the boats.
A kayak has covered deck while canoe is wide open.
Kayakers extending legs and are seated low sometimes on deck and uses double –bladepaddle.
Canoers sits on a raised seat or kneels on the bottom of the boat and uses a single- bladed paddle
Kayak is used for hunting marine life.
Canoe is used for transporting goods.
The word canoe originated from the Carib word “KENU” which meant “DUGOUT”.
The word Kayaks or qajak” meaning a mans boat or a hunters boat originated from the Inuit and Aleut
tribes of Arctic North America.The ldest existing kayaks are exhibited in North America Department of
State Museum of Ethnology in Munich.

Important things we should always remember to be safe in kayaking and canoeing.

Know first your skills in swimming and canoeing or kayaking

Avoid paddling alone, paddling far from coastlineor paddling in routes of ships
Yield to safety and know where to go in case of emergency
Always wear personal floatation device and other safety equipment
Keep hydrated as you will be under the sun

Check weather conditions

Always lan ahead. This includes studying the river maps ahead of time
Never forget to put things in waterproof bags
Orientations given by facilitators or leaders are important.Listen and follow them well.
Equipment should be tried and always checked.