LA CONSOLACION COLLEGE
(Formerly: Sacred Heart Academy)
PACUCOA ACCREDITED LEVEL II
Bais City, Negros Oriental
Telefax No. (035) 541-5097 email:
[email protected]/www.lccb.edu.ph
Module 3
PE and HEALTH 4
CHAPTER 8 - Aquatic Activities
CANOE ARTIFACT
In 2010, a wooden dugout boat was discovered submerged and was
century-old boat used by early Filipinos. It weighs more than five tons,
measures eight meters long, two meters wide at its front and its back, and
a height of up to S meters. The artifact Is displayed in the municipal hall
of Barangay Casanlcolasan, Rosales, Pangasinan. (Visperas, 2010)
Water or aqua has a certain unique attraction to people of all ages. Children love to
engage in water to play, while adults alike would get lured to take a dip at the sight of a pool or
the beach. Water, in its most natural form, can be a great venue to relax, to workout, to have fun,
to pump up the adrenaline, and to challenge one's limits.
The Philippines, having more than 7,000 islands, is abound with natural water forms
which can host numerous aquatic activities. There is surely something to do in the different
waters of
us country, which attract not only locals but foreigners as well. Aquatic activities may be done in
water such as swimming and snorkeling, on water (surface water) such as surfing and whitewater
rafting and under water such as scuba diving.
Water has special characteristics that provide a unique environment for activities and
good workout. These characteristics include buoyancy, hydrostatic pressure, and enhanced
cooling. Buoyancy is the upward force of the water on an Object. This is the reason why boats
and people float on water. I also give a weightlessness feeling, which makes it easier to move,
lift knees, or even jog in water (for some water activities). Hydrostatic pressure, on one hand, is
the pressure exerted by the water at equilibrium due to the force of gravity. In other words, it is
the weight of the water pressed down on the object. Hydrostatic pressure is exerted on the body
from all sides and this pressure, combined with buoyancy, helps keep standing balance in water.
Water, therefore, helps people who have problems with balance and coordination. Lastly, water
has enhanced cooling characteristic that transfers heat away from the body much quickly than air
given in the same temperature- This is the reason we can stay longer in water and can tolerate
longer workouts without feeling being overheated.
This chapter will present different activities that we can do on water. One will learn the
basic skills in snorkeling, canoeing, kayaking, and scuba diving. After going through the lessons,
one will be encouraged to live a more active life by trying the aquatic activities.
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 to 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 a longer
period of time, without the need to constantly resurface to gasp for air, and with 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, underwater rugby,
and spear fishing. Snorkeling helps the overall fitness of a person. Aside from having fun under
the water swimming, doing the flutter kick and diving tones and trims the body. It works out the
quadriceps, hamstrings, calves, ankles, hip flexors, core muscles, and shoulders while swimming.
Above all, snorkeling builds greater lung capacity as one is forced to hold breath underwater for
sustained periods of time. It increases the oxygen uptake, which is a positive indicator of aerobic
fitness. It is also a goo
cardiovascular workout as it increases heart rate and strengthens the heart muscle.
Trivia:
Spitting on the inside of your
mask can keep it from fogging up.
Gross? Many experienced divers
and snorkelers do this before going
underwater.
Source: http://scuba.about.com/od/equipment/p/FoggyMaskPrevention.htm accessed July 20,
2015
What are the basic equipment in snorkeling?
Snorkeling equipment went through different innovations in time. It became more
refined and more features were added and various designs have been introduced in the market.
The basic gears needed in snorkeling are the snorkel, goggles, and fins. Other
essential equipment, although optional for some, are the floating vest and rash guard.
A. Mask
The mask serves as the viewing device in appreciating the world beneath the water.
Without the mask, everything viewed underwater will be blurred or distorted. The airspace
created in the mask is what helps in seeing clearly underwater.
The nose being enclosed in the mask will have its special function in equalizing
pressure during dives. What do we mean by this? Diving underwater brings pressure on the air
space in the mask. In order to equalize this pressure, one needs to exhale a little air through the
nose, inside the mask. Otherwise, one might suffer from "mask squeeze", a condition where the
soft tissues beneath the mask, especially around the eyes, swell and discolor.
PARTS OF THE MASK
1. Strap holds the mask to the face underwater-
2. Mask Skirt is the soft flexible material that seals the mask around the face.
3. Nose Pocket cushions and protects the nose. Some masks have the purge valve, a little
flap valve located at the bottom of nose pocket that helps in removing the water that has
entered the masks.
B. Snorkel
The snorkel is a piece of equipment that makes it possible to breathe at the surface
while the face is submerged in water. The snorkel is basically composed of a tube, also called the
barrel, and a mouthpiece. The tube-end sticks out of the water while the mouthpiece goes in the
mouth. The snorkel also has a clip so it can be attached to the mask.
There are different kinds of snorkel one can choose from. Their important differences
lie in the feature or part that a particular snorkel has or does not have.
The classic snorkel has the most basic part, the solid tube and the mouthpiece.
Sometimes, this can be bent to a specific shape.
The snorkel with a flexible tube below the strap attachment point is more
comfortable than the classic snorkel. The flexible tube allows the top and mouthpiece to rotate to
different angles to better fit the face. It can also drop away from the face when not in use.
A common feature of many snorkels is the purge valve. This is a small valve just
lower than the mouth that empties the collected water that comes down the tube
A splash guard prevents splashed water and spray from easily entering the tube.
However, this will not stop water from entering the tube when a big wave covers the snorkel or
when one goes underwater.
The dry valve is a special valve on top of the tube that completely stops water (and
air) from entering the tube when a wave comes or when diving underwater. This way, one does
not need to clear the water out when coming back to the surface.
C. Snorkeling Fins
Water resists or "pushes back" anything moving through it. This is the principle
behind what the fins do. It is this resistance that provides much of the propulsion created by a
moving fin. When one swims, the sole of the foot experiences resistance creating propulsion, the
same way fins encounter resistance and create propulsion as well. However, fins are obviously
wider and thus having a larger surface area than the feet, and therefore they encounter more
water and produce
more resistance, thus works better than the bare feet.
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. Treading in water also becomes easy with fins.
There are two basic kinds of fins (refer to Figure 8.1), the full-foot fin or close fin and the
adjustable fin or open fin.
The full-foot fins cover the heel and are put on like slip-on shoes. They are easy to
use, more flexible, and more efficient while swimming on the surface. These are more popular
among warm-water dives.
The adjustable fins, on one hand, are open at the heel and have adjustable straps to
secure the feet Such fins are often used with dive boots. They are good choices when diving in
cold water, as the boots will help the feet from getting cold. The adjustable fin generally has a
more rigid blade than the full-foot fin and it can provide a more forward thrust but requires more
effort to use.
In recent years, a new sub-classification has also developed in both full-foot and open-
heel fins, namely, the conventional or paddle-bladed fins and the split fins.
The paddle-bladed fins have a single, full blade while the split fin is "semi-parted" in
the web, separating the blade into two long, stiff blades.
The paddle fin gives a fast accelerating speed from the long, slow, and powerful
strokes of the legs. It also gives good control and maneuverability especially when carefully
moving around corals.
One can also use a variety of kicking strokes with paddle fins.
On the other hand, it is easier to kick with split fins on. The theory behind splitting the
fin is that this design directs the water force more directly behind the fin than the paddle fin. This
makes it easier for the swimmer to propel forward. Leg stroke with split fin is also different.
Instead of a long forceful stroke, smaller and more rapid kicks are made. It is said that the split
fins are better for moving forward than for back paddling, frog kicking, turning, etc.
D. Snorkel Vests
Snorkel vests are small and inflatable, which provide more buoyancy while floating
on water. This will help in consuming less energy in moving around. However, one must take
note that snorkel vest is not equivalent and should never be used as a substitute to life-vest.
E. Skin Protection
Snorkeling may require one to be under the sun for some time. In order to protect the
skin from the heat of the sun, one may use a good biodegradable sunscreen or a better choice will
be wearing a long sleeve rash guard. The shirt may also provide jellyfish sting protection.
However, if insulation is needed from the cold waters, then a wetsuit will be a better option.
F. Swimming Cap
The swimming cap is a big help in keeping hair out of the snorkel and the face as well.
It will also help in preventing the scalp from burning on a sunny day.
G. Mask Defogger
Mask defogger helps prevent the mask from fogging up. Be sure to choose one that is
non- toxic, biodegradable, and alcohol free for one’s protection and for the protection of marine
life.
How are the gears set up?
Step 1: Clean and Defog the Mask
When masks are new, some have packing oil on them that can cause severe fogging. To
avoid this, clean mask thoroughly first with soap and water.
Defog mask with defogging solutions. Some use different alternatives like using a little
amount of toothpaste and rubs them on the mask then washes them off. Another popular
practice among divers (which may be bizarre to others) is spitting on the mask then
rubbing it around the mask before washing it with seawater.
What is fogging?
Fogging is when the lens of the mask become hazy or obscured with tiny droplets of
moisture that are formed on the lens inside the mask. It happens when the warmer humid air
Inside the mask meets with the cold lens and then condensation happens. Remember, the glass
Of the dive mask lens gets cold underwater.
Step 2: Attach the snorkel to the mask by clipping the mask strap clip to the strap of the
mask. The snorkel can go on either side of the mask but most would put it to the left
perhaps because scuba divers place them on the left side.
Step 3: Put on the mask, 4djust the strap of the mask to get a good fit, which is usually
done by adjusting the strap to the appropriate notch.
Step 4: Put the snorkel on the mouth. Seal lips around the mouthpiece, Adjust the
snorkels height. Rotate until the snorkel remains in the mouth. Make sure that the top of
the snorkel is positioned at the top of the head.
Step 5: Try on the fins. If one is using the open fin, put on the booties first and slip on
foot. Adjust and secure Strap at the back of the heel. The foot should be held firmly but
not so tight. In using the close fin, just slip in the foot like putting a shoe. Some fins do
not have a left foot and right foot fins while others have. Some use a pair of neoprene
socks to avoid having blisters on the feet especially at the back of ankles.
How is snorkeling done?
Test and Practice
It is best for beginners to try the gears on shallow water. This way, one can get used to
wearing the mask and breathing through the tube. While on shallow water, bend slightly at the
waist and squat until the face is submerged in the water. Relax and breathe through the snorkel
while enjoying the aquatic life.
Adjust the strap when the mask is leaking water. It may be loose or too tight.
Sometimes, a mask that is too tight can cause leak as well.
Floating Position
When one feels quite comfortable using the mask and breathing through a snorkel, it
is time to start floating. Extend legs and get into the floating position with the face down. Relax
and practice breathing evenly through the snorkel. When one inhales, the body goes slightly
higher in the water and goes a little lower when exhaling. This happens because the body
becomes buoyant when air enters the lungs.
Kicking to Move
The next step is learning to be comfortable with the snorkeling fins. Practice in the
deeper part of the water. Float. then do the basic flutter stroke, the most common underwater
kick This kick helps to be efficient and fast in moving in the water. Fins should always be
submerged otherwise more energy is spent, which causes a decrease in kicking efficiency and
makes one get tired easily. Hands should also be kept on the side while swimming to reduce
drag.
Another common kick used in snorkeling is the dolphin kick. In this kick. both fins
should be kept together while bending the knees and arching the back. Then, straighten the legs
and back at the same time. This will make a forward thrust.
Diving Deeper
If one wants to go a little deeper to have a better view of the marine life, one can
either use “Feet-First” dive or the “head-first” dive.
a. “Feet-First” dive.
As described by the name, the feet go down first during this dive. Tread vertically
in the water then kick upward. As the body sinks down, raise arms above the
head. Pull the knees to the chest then lowers the head. This will rotate the body to
a horizontal position and swim underwater.
b. "Head-First• Dive
While at a horizontal position, kick forward, bend at the hips, and pull knees and
arms toward the chest. Thrust legs straight up and maintain a streamlined position
to glide into the water. Kick with feet to move deeper down, and then arch back
fora horizontal position.
What should be done when the following problems arise?
Water is Filling the Mask
If the mask comes with a purge valve, simply blow air out through the nose while the
mask is on. The water will be pushed out of the valve, clearing the mask. If the mask does not
have the purge valve, then simply lift head out of the water and pull the front of the mask
forward. This will open a gap at the bottom of the mask and drain the water out. While
underwater, one can also clear the water. Simply press the top of the mask to the forehead and
blow out through the nose. Air will bubble into the mask pushing the water out the bottom.
Water Entered the Snorkel
Clearing a snorkel is an important skill because it will be inevitable that water may
enter the snorkel. Waves or splashes can send water into the open end of a snorkel or when
diving below the surface.
Clear the snorkel by blowing out through the snorkel to force the water out through
the top. But if the snorkel has a purge valve, then water will exit through the valve below the
mouthpiece. Another method is the displacement clear. This is used with snorkels that have a
purge valve. Begin by looking straight up while surfacing then exhale a small amount of air into
the snorkel. While ascending, the air will expand and displace the water so that by the time one
reaches the surface, almost all water will be out of the tube.
Pressure Is Felt in the Ear While Diving
pressure builds as one dives deeper because the body's air spaces are being
compressed or squeezed by the surrounding water pressure. The pressure outside the ear's space
is greater than the pressure inside, thus giving an uncomfortable sensation in the ears and even
pain as one continues to dive deeper. To equalize this pressure, do the "pinch-blow nose-
technique. How is this done? Close the mouth, pinch the nose, and then gently blow out air
through the blocked nose. A crackling sound will be heard and one will feel the pressure
subsiding. Wiggling the jaw from side to side will also make the equalization technique easier.
What are the important things to remember while snorkeling?
To have an enjoyable adventure in snorkeling, follow and remember the following
safety tips:
Stay close to the Shore if you are a beginner. Some beginners misjudge their capacities and
endurance and before knowing it, they are exhausted.
Never do it alone. Always have a buddy so that whatever happens, someone is there to help you.
It is advised to have a minimum party of three. A buddy pair to lookout for each other in the
water and a shore lookout. Know where to call for help in case of emergency.
One up, one down. While diving with your buddy, one should stay on the surface while one is
underwater. In case the diver has problems, one can help or seek help.
Rain check! Always check the weather forecast and the State of the sea. Wind can cause waves
to increase, which makes snorkeling challenging to do.
Know your surroundings. Know the area where you Will be snorkeling. Know the tides. Be
careful around rocky shore or some marine that may be known to be aggressive. Know the
Conservation rules and regulations.
Energy retention. Do not overestimate your limits. TO avoid being worn-out, flotation device or
a simple snorkeling vest will help conserve energy.
Leave them alone! Do not touch marine life. Maintain safe distance as well. Touching them
might damage their habitats and hurt marine life. In the same way, you might also suddenly be
Stung, bitten, or hurt by some marine life if you touch them. Try not to make sudden moves that
will startle them.
Are You Interested in Becoming a Dive Guide or Snorkeling Guide?
A dive guide or snorkeling guide is a certified professional Who is capable of leading a
group of aquatic enthusiasts to various dive sites in the area. He is knowledgeable about the
local underwater organisms and other peculiar attractions (e.g., ship wrecks) in the area. It is the
responsibility of the dive guide to plan the aquatic activity so that the tourist will have a safe and
enjoyable experience.
There are a lot of technical skills required to become a dive guide or snorkeling guide, such
as navigation, water rescue, and identification of marine animals. More importantly, the dive
guide is a skilled swimmer. It is recommended that they can swim underwater at a speed of 100
feet per minute for extended periods of time. Diving and snorkeling are highly aerobic since the
average stay at a specific dive site is about 30—45 minutes. In this regard, dive guides should be
in excellent physical condition so that they can provide an enjoyable experience to tourists.
An adequate fitness level for this career can be achieved by performing aerobic exercises
at least three times a week. The activity should be between 30—45 minutes long and the
intensity
is around 65%-85% of one’s maximal heart rate. The type of activity includes swimming using a
variety of strokes and treading. Running is a good substitute on occasions when it is not feasible
to swim.
A dive guide is also responsible for setting up the scuba diving equipment. A tank filled
with compressed air can weigh between 10-15 kilograms. The other equipment (e.g., weight
belt and fins) weigh an additional 2.5—5 kilograms. The dive guide should have adequate
muscle
strength in order to carry this load. A regular resistance training program that involves 8-10
various exercises performed at 3 sets of 10 repetitions is sufficient to develop the appropriate
fitness level.
LET'S DO THIS!
Activity 1: Choosing Snorkeling Equipment
You are going to snorkel for the first time and you were also given a budget by your
parents to buy all the necessary equipment for snorkeling. You went to the sports store and saw
so many choices of masks, snorkels, and fins.
1. How will you choose your mask?
2. What features of the snorkel will you be looking for? Why?
3. What kind offin will you be buying and why?
Activity 2: Best Snorkeling Places in the Philippines
What are the top snorkeling spots in the Philippines? Surf the Internet and pick one
snorkeling spot. Create a short ad about the place. Make sure you will be able to convince your
classmates and teacher that the place you have picked out is indeed a snorkeling spot for them to
go to. Get ready to present your ad to the class. Be creative with your ad and in your
presentation.
