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 Let’s Learn
This module was designed and written to help you understand how Hip-
hop dance optimized one’s health.
After going through this module, you are expected to:

1. 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
(PEH11FH-Ia-t-8)

2. Demonstrates proper etiquette and safety in the use of facilities and

equipment (PEH11FH-Ia-t-12)

Let’s Try

Try to enumerate the following to complete the table.

List down at least 5 Local List down at least 5 Foreign

Hikers Hikers
1. 6.
2. 7.
3. 8.
4. 9.
5. 10

Lesson
Orienteering
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Let’s Recall

List down the benefits of hiking to one’s health.

Benefits of Hiking
1. 6.
2. 7.
3. 8.
4. 9.
5. 10.

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 Let’s Explore
Directions: Look at the pictures. Try to identify the following images.

1.____________________ 2.____________________

3.____________________ 4.____________________

5.____________________

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 Let’s Elaborate

Orienteering 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. Participants are given a topographical map,
usually a specially prepared orienteering map, which they use to find control
points

Orienteering Equipment

1. Map
Any kind of map may be used for orienteering (even a street map), but the
best ones are detailed five-color topographic maps developed especially for the
sport. Orienteering maps show many topographic features, including boulders,
cliffs, ditches, and fences, in addition to the elevation, vegetation, and trails.
The map is provided by the organizer. It also shows the course with all the
control points which must be visited.

2. Compass
A compass is vitally important for correct navigation. There is a wide
variety in quality and size that may be purchased.

3. Attire
It is a lightweight, stretchy suit which protects you from the undergrowth
while allowing freedom of movement, even if it gets wet.

4. Running shoes
Light, strong shoes with non-slip soles are required to allow a good grip
on all types of ground. The orienteering will encounter all types of surfaces,
including mud and bare rock.

5. Control card
The control card is given to you at the start of an event with the map.
It is used to prove that you have visited all the control points in the right order.
At each control point, there will be either an electronic device to record that you
were there, or a manual hole punch device to mark your card.

Other
Nonessential items that you should consider taking to an event are:
sunscreen, hat, drink bottle, towel, pre- and post-exercise snack.

TYPES OF ORIENTEERING EVENTS

Orienteering may be presented in many forms. However, there are two
major types: Cross country and Score.

1. CROSS-COUNTRY ORIENTEERING
Every competitor must visit the same controls in the same order, therefore it
is a direct challenge in route choosing and sheer stamina. Usually there are
between six and twenty controls situated in varying degrees of difficulty and
over courses

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of different lengths, depending on the level of the competition. Each control is
ringed in red ink on the master map and the order in which it is to be visited is
also clearly marked. Sometimes the finish is at the same place as the start, but
this is not essential. All the controls must be clearly described on the
description sheet.

2. SCORE ORIENTEERING
The area chosen for this type of competition is dotted with a large number of
control points, care being taken to ensure that there are more controls sites
that can be possibly visited by any one person or team in the allotted time. The
near controls carry a low point value (for example, five points) while those at a
greater distance and more difficult to find carry corresponding higher point
values.
Other types of orienteering events include:

3. LINE ORIENTEERING
This form of orienteering is staged in much the same way as cross-country
orienteering in terms of master map, starting intervals, but there is one major
difference: No controls are marked on the map, only the route. The competitor
transcribes this line on his map then seeks to follow it as carefully as possible
over the terrain. At various points along this line, hidden controls are sites, the
location of which is known only the organizer. The competitor will only find a
control by following the line.

4. ROUTE ORIENTEERING
It is similar to line orienteering, only the route is marked by streamers in the
woods. The competitor will mark on their map the location of each control. A
penalty is given for distance from the correct locations.

5. RELAY ORIENTEERING
This is the most popular team competition. The number of legs in the relay
depends on the number of persons on a team.

There are number of ways in which the competition can be run. Pair work is a
method by which teams can work in group and it is up to the leader to decide
which members of the team should be sent to find which controls.

Another method is to work along as in cross-country orienteering. The

competitor must decide for himself the strategy to use in order to gather as
many points as possible in the allotted time (usually one hour)

Another method is to work one’s way out to the high controls as rapidly as
possible, perhaps picking up a few low value controls in the process and picking
a route in which a few lower point controls can be picked up on the return. A
penalty system must be devised to take into account those team members or
individuals that exceed the allotted time. For example, deduct one point for
every ten seconds late.

Orienteering Activities

1. Morse code

Morse code is a method used in telecommunication to encode text

characters as standardized sequences of two different signal durations, called

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dots and dashes or dots and dahs. Morse code is named after Samuel Morse,
an inventor of the telegraph.

TEN HEALTH BENEFITS OF ORIENTEERING

1. There is Balance Between the Physical and the Mind
The ultimate quest for the orienteer is to find that balance between mental
and physical exertion, to know how fast they can go and still be able to interpret
the terrain around them and execute their route choice successfully.

2. Teaches Self-reliance
Orienteers learn to be self-reliant since most orienteering is individual, and
even in the team versions, teammates usually practice individually to improve
and be better teammates.

3. Sharpens Decision Making Skills

It offers the obvious development of individual skills in navigating while
problem solving to locate each control. Decision making is paramount: Should
I go left or right? Should I climb that hill or go the long way around it? These
decisions that constantly arise requires thinking more that quick reactions or
instinct; again, that is why orienteering is called the thinking sport.

4. Teaches How to Think and Act Under Pressure

Decisions are constantly being made under competitive stress and increasing
fatigue, helping competitors become mentally tougher in other stressful
situations throughout their day to day lives.

5. Increased Fitness Levels

Most orienteering terrain is quite hilly and rugged providing the perfect
environment for athletes and nonathletes alike to develop strong heart, legs,
and lungs.

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6. Increased Cardiovascular Capacity
Orienteering requires walking, jogging, and hiking. All three of these activities
increase aerobic capacity and cardiovascular strength.

7. Increased Time Communing with Nature

There is nothing more calming and centering than being in nature. The health
benefits of relaxing in nature – but exercising outdoors is good for vitamin D
levels in the body and getting fresh air.

8. Increased Self-esteem
It takes courage, endurance, and mental fortitude to forge ahead by oneself
through unknown areas, particularly in unfamiliar terrain and forests. Every
time one gets lost and find their way again, self-worth and self-esteem grows.

9. Can be very Useful and even Lifesaving

This sport teaches self-reliance and terrain discovery to the point where it could
save lives. Orienteers acquire the skills and techniques to relocate themselves
and to continue on to their destination, no matter what.

10. Become Part of a Community

The orienteering community is solid and is a great way to socialize while
competing. Although it is a solitary sport, there is a sense of camaraderie among
competitors both before and after a meet.

COMMON INJURIES IN ORIENTEERING

Orienteering involves running or walking while you are navigating (with a
compass) through challenging environments such as bushland. Orienteering
organizations remove environmental hazards where possible, or clearly
signpost them and warn all participants. At each event, you can choose a
course ranging from easy to difficult. Instructors are found at each checkpoint.
Common injuries include:
1. Running injuries – such as shin splints, strains, sprains and blisters
2. Overuse injuries – although orienteers run on soil rather than concrete or
bitumen, they may still be vulnerable to overuse injuries
3. Impact injuries – from falling on steep, rocky, slippery or loose terrain
4. Eye injuries – from tree branches (or similar) whipping into the face
5. Skin injuries – including abrasions, cuts, bruises, insect bites and sunburn.
Risk factors for injuries with orienteering
1. Lack of physical conditioning – orienteers should make sure they are in
good physical condition.
2. Inexperience – beginners who are unaccustomed to reading maps and using
a compass may get lost, particularly if they choose a course that’s beyond
their current skill and experience level.
3. Poor technique – for example, incorrect running technique can place
excessive strain on joints and muscles.
4. Lack of appropriate clothing – neglecting to wear protective clothing, such
as a long sleeved t-shirt and long pants, can result in injuries to the skin
such as cuts from tree branches.

Safety tips on the track

Keep in mind that the most direct route is often the hardest. Study the map
carefully and choose the most appropriate route for your skill and fitness
level.

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 Wear a long-sleeved top and long trousers to reduce the risk of cuts and
grazes, if you should fall.
Apply SPF 30+ sunscreen to all exposed skin areas. Reapply regularly.
Wear sunglasses if conditions demand.
Wear a watch to keep track of time.
Keep your map inside a waterproof bag.
Observe the items listed in the ‘legend’ on your map, as this will provide
important information about the terrain, features and potential hazards on
the course.

Recommendations for orienteering

Exercise regularly to keep yourself in good physical condition.
Drink plenty of water before, during and after the event to reduce the risk
of dehydration.
Warm up thoroughly before orienteering. Include plenty of sustained
stretches.
Incorporate stretching into your cool down routine.
Wear appropriate shoes. Make sure your shoes are comfortable. Don’t buy
a new pair of shoes and try to ‘break them in’ during an orienteering eve

Let’s Dig In
Directions: Decode the following word using Morse Code.

______________________1. -.. --- --.

______________________2. -.-. .- -
______________________3. .... . .-.. .--.
______________________4. ... --- ...
______________________5. .... --- .--. .
______________________6. - --- -. -.--
______________________7. --- .-. .. . -. - . . .-. .. -. --
______________________8. -.-. --- -- .--. .- ... ...
______________________9. -- .- .--.
____________________10. -.-. --- -.. .

Let’s Remember
Directions: Briefly answer the following questions.
1. How will you define Orienteering?
____________________________________________________________________________
____________________________________________________________________________
2. List down the equipment used in orienteering?
____________________________________________________________________________
____________________________________________________________________________
3. How will you differentiate cross country orienteering from score orienteering?
____________________________________________________________________________
____________________________________________________________________________
4. List down one (1) benefits of orienteering and briefly explain it.

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____________________________________________________________________________
____________________________________________________________________________
5. What are some common injuries and risk factor in orienteering participation? Why do we
have to know these when we are participating to orienteering?
____________________________________________________________________________
____________________________________________________________________________

Let's Apply
Directions:
Endurance is greatly needed in orienteering. One of the exercises that can
develop our endurance is the stationary jogging. Track your heart rate after
doing the stationary jogging for 3-5 minutes. Write your heart rate computation
on the table below. Follow the daily schedule to accurately monitor the gradual
changes in your heart rate. It is best that you will do the stationary jogging
every morning.

SCHEDULE HEART RATE HEART RATE

(BEFORE/RESTING (AFTER)
HAEART RATE)
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5

Question:
1. Looking at the data from the table, how will you describe the difference of your
heart rate from day 1 to day 5?
________________________________________________________________
________________________________________________________________

Let’s Evaluate

Directions:
Modified True or False. Read the statements carefully. Write TRUE if the
statement is correct. Write FALSE if the statement is incorrect and underline
the word or phrase which made the statement incorrect.
_____1. Without the map, an orienteer cannot locate the exact position of the
points.
_____2. Sprain and blisters are common injuries in orienteering.
_____3. Shortcut method is allowed in an orienteering event.
_____4. Orienteering sharpens our mind when it comes to choosing which
path will you take in order to reach the next point.
_____5. Orienteering event can boost your decision making and can make to
become more self-reliant.
_____6. A map is still functional without a compass.

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_____7. The difference between a cross country orienteering and line
orienteering is they don’t have controls in the map.
_____8. Falling on steep, rocky, slippery or loose terrain are called as impact
injuries.
_____9. Orienteering can improve your fitness level because it provides the
perfect environment for athletes and nonathletes to develop strong heart, legs,
and lungs.
_____10. In orienteering, the compass is used to prove that you have visited all
the control points in the right order.

References
https://en.wikipedia.org/wiki/Orienteering
https://www.topendsports.com/sport/orienteering/equipment.htm
www.google.com/images
http://aimmuseum.org/wp-content/uploads/2015/11/Morse-Code-
Worksheet.pdf

Development Team of the Module

Writers: ANTONIO S. BINAVICE JR.

Editors:
Content Evaluator: DR. RENE H. HERMIDA
JOCELYN P. TABIA
Language Evaluator: MARY JANE Z. BLANCO
Reviewers:
Illustrator: ANTONIO S. BINAVICE JR.
Layout Artist: ERICSON S. CADDAUAN / CAMILLE JEWEL L. GARCIA
Management Team: DR. MARGARITO B. MATERUM, SDS
DR. GEORGE P. TIZON, SGOD Chief
DR. ELLERY G. QUINTIA, CID Chief
MR. SHOJI G. GERONA, EPS - MAPEH
DR DAISY L. MATAAC, EPS – LRMS/ALS

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For inquiries, please write or call:

Schools Division of Taguig city and Pateros Upper Bicutan Taguig City

Telefax: 8384251

Email Address: sdo.tapat@deped.gov.ph

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