Physical Education and Health

Grade 12

MODULE
Recreational Activities

LESSON 1
Outdoor Recreation

CONTENT STANDARD:
The learner demonstrates understanding of fitness and exercise in optimizing one’s health as a habit; as
requisite for physical activity performance, and as a career opportunity

PERFORMANCE STANDARD:
The learner should be able to lead dance events with proficiency and confidence resulting in independent
pursuit and in influencing others positively

MELC:
1. Self-access health-related fitness status, barriers to physical activity assessment participation and
one's diet.
2. Demonstrates proper etiquette and safety in the use of facilities and equipment
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
OBJECTIVES_______________________________________________________________

1. Discuss the nature of the different recreational activities

2. Explain how to optimize the energy system for safe and improved performance

INTRODUCTION_______________________________________________

Recreation is an activity of leisure, leisure being discretionary time. The "need to do something for
recreation" is an essential element of human biology and psychology. Recreational activities are often
done for enjoyment, amusement, or pleasure and are considered to be "fun".

Recreation refers to all those activities that people choose to do to refresh their bodies and minds
and make their leisure time more interesting and enjoyable. Examples of recreation activities are walking,
swimming, meditation, reading, playing games and dancing.

Recreational from term recreation, is an activity done for enjoyment when one is not working.
Recreational means relating or denoting activity done for enjoyment during free time. It refers to the time
spent in an activity one loves to engage in with intent to feel refreshed. Recreational activities help you to
take a break from monotony and diversion from the daily routine. It gives people the benefit of a positive
change from the stereo typical life style and involves an active participation in entertaining activities that
a person is interested in. When a person is engaged 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

Health – related fitness is all about psychology, personal health and how activity influences us as
person. This is important for anyone who wants to live a physically active lifestyle to support a higher
quality of life.

An individual requires a fine level of health – related fitness for a normal lifestyle regardless of
age, gender or sporting ability. One’s failure to sustain this could lessen his/her quality of life. Poor
fitness on the other hand also controls the capability to perform daily activities like walking/ cycling to
work, shopping and picking up children to school, or climbing the stairs at home.

Pre-Test:

TRUE or FALSE

Directions: Write TRUE if the statement is correct, FALSE if the statement is incorrect.

__________ 1. Cardio – respiratory is the most essential fitness element

__________2. Picking up shopping bags from the floor or reaching for something, needs good cardio –
respiratory endurance.
__________ 3. Flexibility is the ability of the joints to complete range of movement.
__________4. A flexible body possesses a better variety of motion which should help in the performance
of skills.
__________ 5. Cardio – respiratory endurance is the ability to exercise your entire body for
a short time.
__________6. Outdoor recreation or outdoor activity refers to recreation engaged in out of doors, most
commonly in natural settings.
__________7. Swimming, snorkelling and sky diving are example of aquatic activities.
__________8. Mountaineering is the sport of climbing a mountain.
__________9. Hiking is a group of sports that require navigational skills using a map and compass to
navigate from point to point in diverse and usually unfamiliar terrain whilst moving at speed.
__________10. Snorkeling is the act of swimming through or on the water while equipped with a mask
and snorkel

Directions. Answer the following questions by filling up the given concept map.

1. What are your recreational activities at home and school?

2. Accomplish the following word web. Write as many words as you can that
are related to it.

RECREATION
DISCUSSION/LEARNING ACTIVITY_____________________________________________

Why do we need to participate in recreation?

1. Socializing Behavior
2. Associative behavior
3. Competitive behavior
4. Exploratory Behavior

Socializing Behavior is a motive in recreation that includes companionships, like

dating, visiting friends, and dancing in which the main purpose is relating to other
people in an informal or not stereotypical way.

Associative Behavior is a motive in recreation that includes togetherness because of

common interest like hiking or collecting certain objects such as stamps.

Competitive Behavior is a recreational motive where an individual competes against

his environment or with his limitations like sports, competition in performing arts or
other outdoor activities.

Exploratory Behavior involves exploration in a certain degree in which includes

hiking, diving, and other activities, which can open up new environment for the
participant.

What are the values of recreation?

1. For Relaxation
2. Reduce Stress
3. Health Impact
4. Social Benefits
5. Effective Time Utilization
6. Sharpen Skills

Relaxation- it release the tension from the whole day of work and revitalize your
senses resulting in relaxation.

Reduce Stress- revitalizing your senses from loads of work in school, at home, or
even work can be achieved through active participation in recreational activities.

Health Impact- since it removes stress, it is definitely a vital activity that could
contribute to the health an wellness of an individual.

Social Benefits- merging with other people with common interest is a value that
enables the individual to be more sociable and have a satisfying relationship with
others.

Effective Time Utilization- It benefits not only your mind and body but also manage
the use of your time in an efficient and productive matter.
 Sharpen Skills- it is oftentimes hobbies performed in the form of sports and arts,
utilizing the skill in that certain field will surely sharpen it for over a period of time.

Classification of Recreational Activities

What Is Outdoor Recreation?

Outdoor Recreations are organized activities done during free time for the students’ own
personal reasons, where an interaction between man and an element of nature is present.

 Free time refers to the time remaining after existence time (time spent for
biological needs such as sleeping, easting, etc.) and subsistence time (time
spent for economic purposes such as work, chores at home, school and
school work). How one decided to spend free time varies from person to
person

 Choices for recreation are individually and voluntarily done. What makes
one happy may not be true for others. Therefore, recreation activities depend
on one’s interests, pursuits and needs which may be reflective on one’s
beliefs.
 The outdoors in a broad sense is a place outside an enclosed space such as
buildings or shelters. Narrowing it down, the outdoor as we use it in this
discussion includes our natural environment and natural resources which are
the land, water, wildlife, vegetation, open space, and scenery.

 It may be in its most natural state or “semi-natural’’ state, a state where it

had gone through some modification by man but has retained its natural
features like natural parks.

 Interaction of man and nature is how outdoor recreation differs from other
 activities – the element of nature.

Moreover, outdoor recreation does not have formal rules and is not competitive in
nature which makes it different from outdoor sports.

Reasons for engaging in outdoor recreation vary from person to person. Reasons
include personal satisfaction and enjoyment, personal pursuits such as photography,
conquering mountain peaks, attaining fitness level, and environmental education, such
as bird watching and plant naming, among others. Whatever reason there may be,
people engage in outdoor recreation activity for their own sake and pleasure,
voluntarily, and of their own choice.

Outdoor recreation has positive effects on the general wellness of an individual,

most especially of it is done with regularity. When we talk about wellness, it
encompasses the general state of person physically, socially, economically, psycho-
emotionally, and spiritually and in the end contributes to a better quality life.

Outdoor recreation involves a lot of physical activity, but one does not need to have
athletic level of skills and fitness to be able to participate. However, one needs to be
physically fit to be able to carry out the activity.

Reasons People Engage in Outdoor Recreational Activity

•Some do it for personal satisfaction and enjoyment. Perhaps, it is a time away from the day-to-day
routine.
•Others do it to be in touch with nature, which they rarely have the chance to do, especially for those who
reside in highly urbanized areas.
•Many do it for personal pursuit such as photography, collecting sea shells, reaching the top of Mt. Apo,
conquering the rapids of Cagayan River, or attaining a certain fitness level.
•Some individuals or groups do it as part of outdoor or environmental education, such as bird watching,
plant naming, etc.
Whatever reason there may be, people engage in outdoor recreation for their own sake and pleasure,
voluntarily, and of their own choice.
Some Popular Outdoor Recreational Activities Benefits of Outdoor Recreation
1. Physical Benefits
Being outdoors prevent a person from having a sedentary life. Taking part in recreational
activities, especially outdoors, can greatly improve physical health. People who take part in park activities
such as walking, hiking, or skiing, schedule fewer office visits, maintain lower body fat percentages, and
have lower blood pressure and cholesterol levels.

2. Psycho-Emotional Benefits
 Engaging in outdoor recreational activities helps people to rest, 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. ( Katcher &
Baeck 1987; Stilgoe 2011).
Nature has its own way of positively distracting a stressed mind and calming it down. As
Kuo and Sullivan ( 2001) explained it, natural setting and stimuli as landscape and animal seem 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 a sense
of “ feeling good” whenever one achieves the goal in a particular activity such as reaching the
peak of mountain or learning a skill of paddling in canoeing.

3. Social Benefits
Adults and children alike can experience the social benefits of outdoor activities.
Participating in sports and recreation provides everyone from young kids to seniors with an
opportunity to meet and build relationships with others. Participating on a team will help you to
form lasting friendships with people who share your passion for outdoor recreation.
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.

4. Economic Benefits
People who have a relaxed body and mind tend to be more productive at work. This translate
into efficiency at the workplace.
It’s 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 folks as ecotourism in the country created jobs and other economic activities which have one
way or another, contributed for our economic growth.

5. Spiritual Benefits
Positive outdoor experiences can stir up spiritual values. Being one with nature brings
certain calmness within a person. It strengthen an individual as it heals rejuvenates and soothes the
body and soul.
 The Leave No Trace Seven Principles
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?
a. It helps ensure the safety of groups and individuals.
b. It prepares you to Leave No Trace and minimizes resource damage.
c. It contributes to accomplishing trip goals safely and enjoyably.
d. It increases self-confidence and opportunities for learning more about nature.
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.
 Other Elements to Consider
Weather
Terrain
Regulations/restrictions
Private land boundaries
Average hiking speed of group and anticipated food consumption (leftovers create
waste which leaves a trace!)
Group size (does it meet regulations, trip purpose and Leave No Trace criteria?)

2. Travel and Camp on Durable Surfaces

 The goal of travel in the outdoors is to move through natural areas while avoiding damage
to the land or waterways. Understanding how travel causes impacts is necessary to accomplish this
goal. Travel damage occurs when surface vegetation or communities of organisms are trampled
beyond recovery. The resulting barren area leads to soil erosion and the development of
undesirable trails. Backcountry travel may involve travel over both trails and off-trail areas.
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.
3. Dispose of Waste Properly
Proper disposal of human waste is important to avoid pollution of water sources, avoid the
negative implications of someone else finding it, minimize the possibility of spreading disease and
maximize the rate of decomposition.
4. Leave What You Find
Here’s how to Leave What You Find:
 Great campsites are found, not made. Do not alter a campsite by cutting down trees or saplings, peeling
bark off of live trees, building lean-to’s or log cabins, or by building additional fire rings.
 Leave the trees alone. Do not hammer any nails, hooks, or signs in them, saw or break off branches, or
carve your initials into them. All of these things can open the tree up to infection, disease, and invasive
insects that will kill the tree.
 Let wild flowers grow. Do not pick wild flowers. Please leave them there for other visitors to enjoy. Not
only does picking a few flowers mean there are less for others to see, it also means there are less plants
around to reproduce and reseed for next year. Take a picture or make a drawing instead.

 Do not move or remove any cultural artifacts found on public land. that is illegal. Cultural artifacts
include things like arrowheads, pottery, grinding stones or other tools, or even building
structures.

5. Minimize Campfire Impacts

Fires vs. Stoves: The use of campfires, once a necessity for cooking and warmth, is steeped in
history and tradition. Some people would not think of camping without a campfire. Campfire
building is also an important skill for every camper. Yet, the natural appearance of many areas has
been degraded by the overuse of fires and an increasing demand for firewood. The development of
lightweight efficient camp stoves has encouraged a shift away from the traditional fire for
cooking. Stoves have become essential equipment for minimum-impact camping. They are fast,
flexible and eliminate firewood availability as a concern in campsite selection. Stoves operate in
almost any weather condition—and they Leave No Trace.
 6. Respect Wildlife

Learn about wildlife through quiet observation. Do not disturb wildlife or plants just for a
“better look.” Observe wildlife from a distance so they are not scared or forced to flee. Large
groups often cause more damage to the environment and can disturb wildlife so keep your group
small. If you have a larger group, divide into smaller groups if possible to minimize your impacts.

Quick movements and loud noises are stressful to animals. Travel quietly and do not
pursue, feed or force animals to flee. (One exception is in bear country where it is good to make a
little noise so as not to startle the bears.) In hot or cold weather, disturbance can affect an animal’s
ability to withstand the rigorous environment. Do not touch, get close to, feed or pick up wild
animals. It is stressful to the animal, and it is possible that the animal may harbor rabies or other
diseases.

7. Be Considerate of Other Visitors

One of the most important components of outdoor ethics is to maintain courtesy toward
other visitors. It helps everyone enjoy their outdoor experience. Many people come to the outdoors
to listen to nature. Excessive noise, uncontrolled pets and damaged surroundings take away from
the natural appeal of the outdoors.

(https://lnt.org/why/7-principles/)

Activity 1: Determined an Outdoor Recreational Activity

Football and soccer are activities done outdoors and on grass. Are they outdoors recreational activities?
Why or why not? Defend your answer.

_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________

Trivia:
Did you know that Cloud Nine in Siargao 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)
Source: http://travel.cnn.com/exploriations/play/worlds-50-best-surf-spots
 Lesson 2: 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. Although the term
is often loosely applied to walking up low mountains that offer only moderate difficulties, it is
more properly restricted to climbing in localities where the terrain and weather conditions present
such hazards that, for safety, a certain amount of previous experience will be found necessary. For
the untrained, mountaineering is a dangerous pastime.

Mountaineering differs from other outdoor sports in that nature alone provides the field of
action—and just about all of the challenges—for the participant. Climbing mountains embodies
the thrills produced by testing one’s courage, resourcefulness, cunning, strength, ability, and
stamina to the utmost in a situation of inherent risk. Mountaineering, to a greater degree than other
sports, is a group activity, with each member both supporting and supported by the group’s
achievement at every stage. For most climbers, the pleasures of mountaineering lie not only in the
“conquest” of a peak but also in the physical and spiritual satisfactions brought about through
intense personal effort, ever-increasing proficiency, and contact with natural grandeur.
)

Hiking involves a long energetic walk in a natural environment on hiking trails or footpaths

for a day or overnight.

Trekking involves a long vigorous hike in wild natural environment for multiple days. It can
be done off hiking trails.

WHAT ARE THE HEALTH BENEFITS OF HIKING AND TREKKING?

1. IT LOWERS THE RISK OF HEART DISEASE AND IMPROVES YOUR BLOOD PRESSURE.
2. BETTER OVERALL FITNESS.
3. IMPROVES YOUR MENTAL HEALTH.
4. HIKING AND TREKKING BURNS CALORIES.
5. IT MAKES YOU CREATIVE.
 HIKING AND TREKKING

The Seven Summits are more than just conquering Mt.Everest, the highest point in
the world. It is climbing and reaching the highest peaks of each continent in the world. Mr.
Romeo “Romi” Garduce is the first Filipino who was able to accomplish that. He scaled the
nature’s Goliaths surviving the most extreme and challenging weather and environment
conditions.

Trail Class International Classification Scale

Classification Scale

1- Walking ( easy stroll)

2- Hiking along a path or rugged trail

3- Scrambling ( using hands for

balance

4- Climbing easy cliff but with

enough drop off-beginners should
be roped

5- Using free hands as climbing

method

6- Very difficult and need to use

artificial method
WHAT ARE SAFETY REMINDERS IN HIKING AND TREKKING

Hike with a group and never alone. Hike within your skills. Hike within the trails and be aware of
surroundings.

Instructions from guides, facilitators or leader should be given utmost attention. Rules and regulations
should be followed strictly.

Keep in mind and heart the Leave No Trace Principles.

Ensure safety of self and others. Learn to apply first aid. Learn where to go and what to do during
emergency situations.

Activity 1 Climbing Necessities

If you were only given five items to put in your backpack for a trek or hike, what will be the five essential
things you will bring. Be ready to discuss your answer to the class.
LESSON 3: AQUATIC ACTIVITIES

Water or aqua has a certain unique attraction to people of all ages. The Philippines having more than 7000
islands, is abound with natural water forms which can host numerous aquatic activities. Aquatic activities
may be done in water such as swimming and snorkelling on water such as surfing and whitewater rafting
and under water such as scuba diving.

TYPES OF AQUATIC ACTIVITIES

Swimming and Diving

Swimming is the act of moving through water by using the arms, legs, and body in motions called strokes,
such as the backstroke, breaststroke, and crawl. Competitive swimming is one of the world's most popular
sports. Diving is the act of plunging into water, usually off a diving "board." People dive competitively by
performing airborne acrobatics before entering the water.

Surfing
Surfing is the act of riding on waves. Traditionally, people surf by lying, kneeling, or standing on a
surfboard; however, they may also surf with just their body (bodysurfing), or with a sail attached to the
board (windsurfing). Competition takes place wherever waves are ridden, from Hawaii to indoor wave
pools. Surfers are judged based on the wave's size, the distance ridden, and the quality of maneuvers.
Waterskiing
Waterskiing is an activity in which people are pulled behind a motorized boat with skis attached to their
feet. The types of competition skiing include: slalom (skier passes buoys), trick (skier performs tricks),
jump (skier is propelled off ramp to maximize distance in air), and race (powerboat with skier behind).
Sport variations include barefoot skiing, wakeboarding, and kneeboarding. *

Canoeing and Kayaking

Canoes and kayaks are small crafts that are pointed at both ends. * In sprint competitions, speed races on
still waters are performed over different distances in a straight line. Slalom races are timed competitions
held on a rapid river through gates suspended over

In addition to preventing injuries and deaths, ocean lifeguards may enter surf lifesaving competitions, a surf sport that
helps participants develop and demonstrate their lifesaving skills. These athletes compete in the women's surfboat race
at the 1995 New South Wales Surf Lifesaving Championships along the Australian Gold Coast.

Rowing
Rowing is a method of moving a boat through water by using oars. One of the world's most honored
rowing competitions is the Henley Regatta that is held annually on the Thames River near Oxford,
England.

Fishing
Fishing is the act of catching fish for sport or food. Competitions and tournaments focus on specific game
fish, such as trout, tarpon, and bass. Competitions include cash awards and prizes for various categories,
including biggest fish caught, first fish caught, and most fish caught.

Sailing
Sailing is the act of moving across water in a vessel powered by wind. The main types of competition are
closed-course (small lakes or inshore waters), coast (large lakes, inland waters, or offshore), and ocean. In
ocean racing, competing vessels navigate over open sea. The America's Cup Race is an international yacht
race in which crews compete while representing their home countries.

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 snorkelling. You went to the online sports store and saw so many
choices of masks, snorkels and fins.
1. How will you choose your mask?
2. What feature of the snorkel will you be looking for?Why?
3. What kind of fin will you be buying and why?

Activity 2: Best Snorkeling Places in the Philippines

What are the top snorkelling spots in the Philippines? Surf the internet and pick one snorkelling
spot. Create a short and 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 snorkelling spot for them to go. Get ready to present
your ad to the class. Be creative with your ad and in your presentation.

PERFORMANCE TASKS

 GRASPS Descriptions

Goal The student will be able to create a

personal vlog of what to do before,
during, and after a camping.
Role Campsite Officer

Audience Students, Teachers and Family

 members
Situation As the campsite officer, you are task to
create a vlog to promote and describe
the activities to do before, during, and
after a camping.
Product A vlog that describes the activities
before, during and after of a camping
activity.
Standards 1. Content (Correct information)
2. Organization and Connection
(Relevance)
3. Resourcefulness (Appropriateness
of the materials used)
4. Overall Presentation

Advanced Very Good Good Fair Poor

 Components
5 points 4 points 3 points 2 point 1 point

1. Content It contains It contains It contains It contains No

precise and correct and simple but vague and understanding
 (Correct reliable reliable confusing  unreliable of the content
information) information information information information addressed in
for the vlog. for the vlog. for the vlog. for the vlog the
presentation.
Inaccurate
information
presented.

2. Organization It has an It has a good It has less It has The

excellent organization organization disorganized presentation
and organization of the ideas of the ideas and irrelevant lacked
Connection of the ideas and the and the information organization. 
(Relevance) and the information information which are not
information supports the supports the essential.
supports the claims and claims and
claims and concepts. concepts.
concepts.
3. The vlog The vlog The vlog The vlog The vlogger 
contains the contains the contains less doesn’t failed to show
Resourcefulne most essential essential identified the creativity.
ss essential things things essential
(Appropriatene things needed for needed for things needed
needed for the camping. the camping.  for the
ss of the the camping. The vlogger camping. 
materials used) The vlogger also teaches
also teaches his/her
his/her audience to
audience to become
become creative and
creative and innovative.
innovative.

4. Overall The vlog The vlog The vlog The vlog The vlog
presents a presents a presents a presents a presents a poor
Presentation proficient way good way of fair way of poor way of way of
of presentation presentation presentation presentation
presentation with clear with ideas but with ideas but and was
with clear ideas and less less difficult for the
ideas and enthusiasm. enthusiasm. enthusiasm. audience to
enthusiasm. understand.

Prepared by:

Mrs. Emely T. Nonato

PE and Health Teacher

Checked and Noted by:

Mrs. Concepcion I. Noche

SHS Principal