lOMoARcPSD|12218869

12 Health Optimizing
Physical Education
Quarter 3 – Module 1
Self-assesses health related fitness (HRF)
status, barriers to physical activity
assessment participation and one’s diet.

Learner’s Packet

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Learner’s Packet
Health Optimizing Physical Education
Alternative Delivery Mode
Quarter 3 – Module 1: Self-assesses health related fitness (HRF) status, barriers to
physical activity assessment participation and one’s diet.
First Edition, 2021

Republic Act 8293, section 176 states that: No copyright shall subsist in any work of the
Government of the Philippines. However, prior approval of the government agency or office
wherein the work is created shall be necessary for exploitation of such work for profit. Such
agency or office may, among other things, impose as a condition the payment of royalties.

Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand names, trademarks,
etc.) included in this module are owned by their respective copyright holders. Every effort has
been exerted to locate and seek permission to use these materials from their respective
copyright owners. The publisher and authors do not represent nor claim ownership over them.

Published by the Department of Education

Secretary: Leonor Magtolis Briones
Undersecretary: Diosdado M. San Antonio

Development Team of the Module

Writer: Jose Romel M. Aramil

Evaluators: Eliezer A. Discutido / Maria Monette V. Tonito
Erlinda Pascual / Alma P. Gruba
Illustrator: Julius Burdeos

Schools Division Office Management Team:

Rosemarie C. Blando
August M. Jamora
Merle B. Lopez
Florendo S. Galang

Printed in the Philippines by ________________________

Department of Education – Division of Rizal

Office Address: DepEd Building Cabrera Road Brgy. Dolores

Kaytikling Taytay, Rizal 1920

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WEEKS 1-3
What I Need to Know

This module was designed and written with you in mind. It aims to discuss the nature and
background of different recreational activities as well as to impart the benefits we get in
participating in those kinds of actions. This module hopes to encourage you to start living a more
active lifestyle that will contribute to your overall wellness and appreciate various outdoor
recreational activities we can do in different parts of our country.

The module was arranged to guide you about the:

• Introduction to Outdoor Recreation

After going through this module, you are expected to:

1. discuss the nature and background of different recreational activities

2. define outdoor recreation

3. cite examples of outdoor recreational activities

4. recognize the benefits of outdoor recreation

5. self-assesses health related fitness (HRF) status, barriers to physical activity assessment
participation and one’s diet in relation to outdoor recreational activities
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What I Know
MULTIPLE CHOICE. Directions: Read the following questions/or descriptions comprehensively.
Write the letter that corresponds to your correct choice on your answer sheet.

1. What word was derived from the Latin term recreare which means to be refreshed?
A. Sports C. Activity
B. Recreation D. Remembering

2. The time spent for biological needs like having a meal, sleeping, and other personal care.
A. Existence time C. Free time
B. Subsistence time D. Recreational activity time

3. Check the weather forecast and be prepared for changing weather conditions. What principle
of the Leave No Trace Seven Principle does the statement tells?
A. Principle 3: Dispose Waste Properly
B. Principle 6: Respect Wildlife
C. Principle 7: Be Considerate of Other Visitors
D. Principle 1: Plan Ahead and Prepare

4. It refers to the hours spent for economic purposes such as going to work, doing household
chores, and for students, hours spent in school, and school work.
A. Existence time C. Free time
B. Subsistence time D. Recreational activity time

5. Below are examples of land-based recreational activities, which among the following does not
belong to the group?
A. Mountaineering C. Parasailing
B. Camping D. Canyoneering

6. The hormone that indicates the level of stress in humans is called _________.
A. cortisol C. androgen
B. estrogen D. testosterone

7. People who have a relaxed body and mind tend to be more productive at work. This
translates into efficiency at the workplace. What kind of benefit does the statement
show?
A. Physical benefits C. Spiritual benefits
B. Economic benefits D. Mental benefits

8. Do not feed wild animals or birds as it is not their natural food.

What principle of the Leave No Trace Seven Principle does the statement tells?
A. Principle 3: Dispose Waste Properly
B. Principle 6: Respect Wildlife
C. Principle 7: Be Considerate of Other Visitors
D. Principle 1: Plan Ahead and Prepare
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9. Which of the following is a sample of “Leave No Trace Policy”?

A. Pick up plants in going home C. Feed animals you come across
B. Carry non-biodegradable materials D. Bring home with all your waste

10. What do you think is the least thing you need to do in preparing an outdoor activity?
A. Plot the place, setting and period of departure and arrival
B. Carry pets in your travel
C. Pick your partner of best buddy on the trip
D. Bring first aid and necessary kits

11. What does the wilderness ethics means?

A. Shout and cheer when you reached you destination
B. Carve and leave markings to know you've been there
C. Leave no trace policy
D. No id no entry policy

12. Listed below are examples of common barriers to participation in recreational activities,
which among the following does not belong to the group?
A. I do not have the time C. I do not know how
B. I am always tired D. I am motivated

13. When camping, cat holes are dug _______ deep for human waste and covered just the
same with soil and weeds or leaves on top.
A. 6-8 inches C. 11-12 inches
B. 9-10 inches D. 4-5 inches

14. In proper waste disposal, dishes should be washed ____ feet away from lakes or rivers
and use biodegradable soap.
A. 50 B. 100 C. 150 D. 200

15. Below are common barriers to participation in recreational activities, which among
the following does not belong to the group?
A. I easily get discouraged C. I have enough money
B. I lack willpower D. I am not motivated
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What’s In

According to Wikipedia, outdoor recreation or outdoor activity refers to recreation

engaged in out of doors, most commonly in natural settings. The activities that encompass outdoor
recreation vary depending on the physical environment they are being carried out in. These
activities can include fishing, hunting, backpacking, and horseback riding — and can be
completed individually or collectively. Outdoor recreation is a broad concept that encompasses a
varying range of activities and landscapes.

What’s New

Did you know that the Puerto Princesa Subterranean River National Park or Puerto Princesa
Underground River was officially recorded on January 28, 2012, as one of the New 7 Wonders
of Nature? It is one of the protected areas of our country located about 80 kilometers (50 mi)
north of the city center of Puerto Princesa, Palawan. It is the longest navigable subterranean
river in the Philippines. Before this, it has also been declared a World Heritage Site by
UNESCO.

Source:https://nature.new7wonders.com/wonders/puerto-princessa-underground river-
philippines/

Outdoor Recreation Nature

and Background of
What is Outdoor Recreation?

Consider the following activities: bird-watching, caving or spelunking, camping, and

snorkeling. When and why do people engage in the mentioned activities? What is the common
factor among them? Answering these questions will lead to answering what outdoor recreation is
all about. Were your answers the same or close to the following?

- Done during vacation or school break

- They want to have fun
- Done outdoors with nature

Putting the answers together, outdoor recreation is an organized activity done during one’s free
time for his/her reasons, where an interaction between man and an element of nature is present.
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Let us break down the ideas to have a common understanding of the terms. When we hear
“free time”, what does it mean to you as a student? “No classes” easily come to mind and
consequently will be able to use the “free time” to do things which you want to do but have been
able to do so because of the “lack of time”, such as continuing a project or undone homework, or
perhaps, going out with friends to watch a movie. A day can be divided into three (3) 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 the hours spent for economic purposes such as going to work,
chores, and for students, hours spent in school, and school work. Free time, therefore, is all the
remaining time after. How one decides to spend free time varies from person to person. Perhaps,
to those who have been very busy with workload or schoolwork, this is the best time to do
recreational activities, to relax, to rejuvenate.

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 depend on one’s interests, pursuits, and needs which may be reflective of
one’s beliefs and level of gratification. For example, a natural park may serve as a bonding place
for a family to have a picnic, a great fitness area for a jogger, and a place to commune with nature
or meditate for others.

The outdoors in a broad sense is a space outside an enclosed area. Narrowing it down,
outdoors, as used in this discussion, includes the natural environment and resources which
comprises the land, water, wildlife, vegetation, open space, and scenery. The outdoors may be in
its most natural state or “semi-natural state”, which is a state where it had gone through some
human modification but has retained its natural features.

People engage in outdoor recreational activities for varied reasons. Some do it for personal
satisfaction and enjoyment. Perhaps, it is a time away from the day-today 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 pursuits such as photography, collecting
seashells, reaching the top of Mt. Apo, conquering the rapids of the Cagayan River, or attaining a
fitness level. Some individuals or groups do it as part of outdoor or environmental education, such
as bird-watching, plant naming, etc. whatever reason they may be, people engage in outdoor
recreational activity for their own sake and pleasure, voluntarily, and of their own choice.

In this unit, different outdoor recreational activities will be presented and discussed to
encourage you to start living a more active lifestyle that will contribute to your overall wellness.
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What is It

What are the different outdoor recreational activities?

The Philippines is rich in natural resources. Despite being a relatively small country, it is
surrounded by all kinds of land formations and natural water resources. It has been listed in The
World Factbook (Maps of World, n.d.) as having the fifth (5 th) 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 Water Air

Mountaineering Swimming Parasailing

Trekking/Hiking Snorkeling Skydiving

Camping Diving Paragliding

Backpacking Surfing

Picnic Canoeing

Bird-watching Kayaking
Mountain Biking Whitewater Rafting

Orienteering Sailing

Canyoneering Fishing

Rock Climbing Bamboo Rafting

What are the benefits of outdoor recreation?

Fun and pleasure are perhaps the immediate answers of the majority who have experience
outdoor activities. However, there is more to it than just the fun. Studies have shown that being
close to the natural environment is healthy. Aside from the fresh air and the amazing sight of
nature, the outdoors has positive effects on the general wellness of an individual most especially
if it is done with regularity. Wellness encompasses the general state of a person (physical, social,
psychoemotional, and spiritual) and in the end, contributes to a better quality of life.

Health Benefits of Outdoor Recreation

1. Improves your mental wellbeing
Your mental wellbeing greatly improves when you exercise outdoors. One of the reasons for
this is the awareness that your mind has throughout the exercise, particularly with the changing
terrain and weather.
Unlike in the gym where the floors are flat and benches evenly positioned, the terrain
outdoor includes winding paths, hills, woods, and valleys. You are forced to be focused and alert
at all times and that alone benefits your mental health.
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The mental health benefits of being outside, in general, are exponential and there is an
array of options for you to choose to spend your time doing.

2. Best way to get Vitamin D

Your bones and blood cells need a lot of calcium, phosphorus, and vitamin D for them to
be healthy. Working out under the sunlight helps your body to absorb these minerals seamlessly.
Also, getting 5-15 minutes of sun at least once every two days gives your body all the Vitamin D
it needs.

3. Boosts self-esteem
Your self-esteem increases exponentially when you spend time with friends doing different
outdoor activities. This effect is particularly strong when you spend time near water, green areas,
and within sounds of nature such as waterfalls.
Walking along nature trails, fishing, and gardening, among other moderateintensity physical
activities, are important for your esteem as well. Playing with paintball guns or laser guns is
another worthy activity as it gives you a renewed sense of accomplishment, which is a major
confidence boost.

4. Promotes memory
Nature walks have shown a significant relevance in memory retention among humans.
Walking around trees, for example, promotes your memory by more than 20%.

5. Stress-reduction effects
Cortisol – The hormone that indicates the level of stress in humans- reduces greatly when
you spend time in the forest, say, watching birds and taking part in low-intensity outdoor
activities. Camping in the woods, for example, is a far much better activity than spending time in
the city, especially for people who suffer from anxiety.
It has also been scientifically proven that people who spend more time in the wild have a
better heart rate than those who spend hours sitting in front of screens or city traffic.

6. Reduces anxiety
As we have mentioned above, something about the outside calming down an anxious mind.
You will attest to this fact even if you aren’t fond of going out-you have experienced the calming
nature of Mother Nature even if it is through a house plant or pictures of nature.
Many offices nowadays have nature wall arts hanging on office walls as a way of calming
down angry, stressed, and anxious employees. If that works, then you can imagine the significance
of being in the presence of that waterfall or mountain you see in office wall art.
Nevertheless, if you continue having anxieties and the episodes don’t stop, you can hire the
services of a life coach training who can provide assistance and help you find calmness.
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7. Improves the quality of your sleep

Your sleep cycle is dependent on the accurateness of your internal clock. If the clock isn’t
working right, then you will have a hard time regulating your night's sleep.
The clock works right when the cells in your eyes get enough sunlight during the day,
particularly before mid-day.
That is why you need to be out as many minutes as possible in the morning hours. This
requirement becomes more important as you get older.

8. Boosts your immunity

Morning sunlight boosts your Vitamin D levels. The more the Vitamin D your body gets,
the stronger its immune system becomes.
On top of that, being within outdoor plants helps you leverage the health benefits of the
phytoncides and other organic compounds that plants produce. These compounds boost immune
function in humans.

9. Helps burn some unwanted fat

When you play outside – say, while out doing water activities, you burn tons of calories and
unwanted fats. And because being outdoor during the day helps you to sleep better, coupled with
the fact that better sleep facilitates faster weight loss, the role of outdoor time in your physical
fitness can never be overemphasized.
Social Benefits of 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.
Spending time outdoors 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 in the natural
setting help in making people realize great things that nature provides mankind. Increased
knowledge and appreciation help them understand how personal actions can strongly affect the
environment. Thus, people’s feelings and connection with the nature are the greatest motivation
for them to care for the natural environment and advocate its preservation.

Economic Benefits of Outdoor Recreation

People who have a relaxed body and mind tend to be more productive at work. This
translates 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 our country created jobs and other
economic activities which have, one way or another, contributed to our economic growth.
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Spiritual Benefits of Outdoor Recreation

Positive outdoor experiences 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.

What are the important things that should be remembered when participating in
an outdoor recreational activity?

It has been 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 the 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” is a set of universal outdoor ethics that guides one in the activities to do
with nature. It also provides the framework for making decisions in outdoor recreation. Taken
from the Leave No Trace Center for Outdoor Ethics’ official website, the principles are as follows:
Principle 1: Plan Ahead and Prepare
- Before going to a place, check if your planned activity is permitted. Make sure to know the
rules, guidelines, and safety procedures they have set. Some places require certain permits
or clearances.
- Make sure you have the needed equipment for your activity and the skills needed to
undertake the activity.
- Plan how to cope when emergency arises.
- Check the weather forecast and be prepared for changing weather conditions.
- Learn when areas are most crowded and try to avoid those times.
- To minimize environmental impact and for safety reasons, keep group numbers small.
- Repack food to minimize waste.
- When trekking, maps and compass must be used to avoid markings or leaving of marks on
rocks and the like.

Principle 2: Travel and Camp on Durable Surfaces

- Walk, run, bike, or camp on durable surfaces like established tracks, rocks, gravel, and dry
grasses.
- Avoid walking on soft surfaces like soft plants. You might be trampling on a young tree or
pasture and this will cause vegetation damage.
- Use existing trails or campsites, no need to build a new campsite that will alter the
environment.
- To avoid erosion, walk in single file in the middle of the trail.
- Avoid places where impacts are just beginning to show.
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- When camping, keep the campsite small and discreet.

- Camp at least 200 feet from the lakes and rivers to protect the waters.

Principle 3: Dispose Waste Properly

- “Pack it in, pack it out” means everything you brought should be brought back with you
including left-over food or fruit peel. Nothing should be left.
- When camping, cat holes are dug (6-8 inches deep) for human waste and covered just the
same with soil and weeds or leaves on top.
- Dishes should be washed 200 feet away from lakes or rivers and use biodegradable soap.
Scatter strained dishwater.

Principle 4: Leave What You Find

- Examine archeological structures, old walls, and other heritage artifacts but do not touch
nor leave marks on them.
- Leave nature as you found them. Do not take any plant, rock, plants, or marine animal
with you.
- Avoid introducing non-native plants and animals.
- Do not build structures, furniture, or dig trenches.
Principle 5: Minimize Campfire Impacts
- Use lightweight stove for cooking; campfires can cause lasting impacts.
- If fires are permitted, use fire rings or mound fires that are already set-up.
- Keep fires small and use only sticks from the ground that can be broken by hand.
- No burning of plastics or other substances that emit toxic fumes.
- Burn all wood to ash and make sure fires are completely out. Scatter the cool ash.
Principle 6: Respect Wildlife
- Observe wild animals from a distance and they should be avoided during sensitive times
such as mating, nesting, or rising the young.
- Do not feed wild animals or birds as it is not their natural food. The food might damage
their health or alter their natural behaviors and even expose them to predators.
- Protect wildlife and protect your food as well by storing and securing the trash well.
- In case you decide to bring your pets along, make sure it is allowed and you can control
them. Otherwise, do not bring them with you.
Principle 7: Be considerate of Other Visitors
- Respect people who live and work in the countryside.
- Respect other visitors and let them have a momentous experience as well.
- Allow the sound of nature prevail, not your noise or radio.
- Be courteous; yield to others on a trail.
- Camp away from trails and other visitors.
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What’s More

Learning Task 2: LIST THEM DOWN!

Directions: List down ten (10) benefits we get in participating in outdoor
recreational activities.

1. ____________________________________ 6. ______________________________________

2. ____________________________________ 7. ______________________________________

3. ____________________________________ 8. _____________________________________

4. ____________________________________ 9. _____________________________________

5. ____________________________________ 10. _____________________________________

What I Have Learned

Learning Task 3: LET’S SUM IT UP!
Directions: In this activity, summarize the learning that you had about the nature
and background of outdoor recreational activity by creating a graphic organizer on
your answer sheet.

What I Can Do
Learning Task 4: COMPLETE ME!
Directions: Below are different outdoor recreational activities done in our country. Identify the
health-related components of physical fitness you think will be developed if you’re going to
participate in it. Write a short explanation of your answer on the space provided on the table.
Explanation
Outdoor Health-related components
Recreational that will be
Activities developed

1. Camping

2. Hiking

3. Snorkeling

4. Kayaking

5. Parasailing
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Learning Task 5: LEFT A TRACE

From your observation, whether first hand or from other sources like news, documentary shows,
narrated by friends, etc., which among the Leave No Trace Seven Principles is usually not being
observed in the Philippines? Explain your answer. You may cut and post a news article or a
personal picture to back up your explanation.

_________________________________________________

_________________________________________________

_________________________________________________

_________________________________________________

_________________________________________________

_________________________________________________

_________________________________________________

_________________________________________________

Assessment

MULTIPLE CHOICE. Directions: Read the following questions/or descriptions comprehensively.

Write the letter that corresponds to your correct choice on your answer sheet.
1. It refers to the hours spent for economic purposes such as going to work, doing household
chores, and for students, hours spent in school, and school work.
A. Existence time C. Free time
B. Subsistence time D. Recreational activity time

2. Below are examples of land-based recreational activities, which among the following does not
belong to the group?
A. Mountaineering C. Parasailing
B. Camping D. Canyoneering

3. What word was derived from the Latin term recreare which means to be refreshed?
A. Sports C. Activity
B. Recreation D. Remembering

4. The time spent for biological needs like having a meal, sleeping, and other personal care.
A. Existence time C. Free time
B. Subsistence time D. Recreational activity time

5. Check the weather forecast and be prepared for changing weather conditions. What principle
of the Leave No Trace Seven Principle does the statement tells?
A. Principle 3: Dispose Waste Properly
B. Principle 6: Respect Wildlife
C. Principle 7: Be Considerate of Other Visitors
D. Principle 1: Plan Ahead and Prepare
 lOMoARcPSD|12218869

6. Which of the following is a sample of “Leave No Trace Policy”?

A. Pick up plants in going home C. Feed animals you come across
B. Carry non-biodegradable materials D. Bring home with all your waste

7. The hormone that indicates the level of stress in humans is called _________.
A. cortisol C. androgen
B. estrogen D. testosterone

8. People who have a relaxed body and mind tend to be more productive at work. This
translates into efficiency at the workplace. What kind of benefit does the statement
show?
A. Physical benefits C. Spiritual benefits
B. Economic benefits D. Mental benefits

9. Do not feed wild animals or birds as it is not their natural food.

What principle of the Leave No Trace Seven Principle does the statement tells?
A. Principle 3: Dispose Waste Properly
B. Principle 6: Respect Wildlife
C. Principle 7: Be Considerate of Other Visitors
D. Principle 1: Plan Ahead and Prepare

10. When camping, cat holes are dug _______ deep for human waste and covered just the
same with soil and weeds or leaves on top.
A. 6-8 inches C. 11-12 inches
B. 9-10 inches D. 4-5 inches

11. In proper waste disposal, dishes should be washed ____ feet away from lakes or rivers
and use biodegradable soap.
A. 50 B. 100 C. 150 D. 200

12. Below are common barriers to participation in recreational activities, which among
the following does not belong to the group?
A. I easily get discouraged C. I have enough money
B. I lack willpower D. I am not motivated

13. What do you think is the least thing you need to do in preparing an outdoor activity?
A. Plot the place, setting and period of departure and arrival
B. Carry pets in your travel
C. Pick your partner of best buddy on the trip
D. Bring first aid and necessary kits

14. What does the wilderness ethics means?

A. Shout and cheer when you reached you destination
B. Carve and leave markings to know you've been there
C. Leave no trace policy
D. No id no entry policy
15. Listed below are examples of common barriers to participation in recreational activities,
which among the following does not belong to the group?
A. I do not have the time C. I do not know how
B. I am always tired D. I am motivated
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Additional Activities

SOLVING THE BARRIERS!

Directions: Listed below are common barriers to participating in outdoor recreational activities.
Create a short explanation on how you are going to solve the barrier and write your answer on the
space provided for.

Barrier Solution

1. I do not have the time

2. I do not have enough money

3. I am always tired

4. I am not motivated

5. I easily get discouraged