AQUATICS

SWIMMING- in recreation and sports, the propulsion of the body through water by combined arm
and leg motions.
 FRONT CRAWL or FREESTYLE- considered as the fastest and most efficient swimming
technique.
 BUTTERFLY- It is a powerful and graceful technique; the most difficult and exhausting
stroke.
 BREATSTROKE- It is the slowest of the four styles in swimming with requires comparable
endurance and strength to other strokes.
 BACKSTROKE- has the advantage of easy breathing, but has the disadvantage of
swimmers not being able to see where they are going.
SAFETY AND PRECAUTIONATY MEASURES
 Never swim alone
 Do not go to the deeper area if one doesn’t know how to swim.
 Avoid using alcohol.
 Wear life vest if necessary.
CANOEING KAYAKING (RECREATIONAL ACTIVITIES)
What is the difference between Kayaks and Canoe?
Canoes and kayaks may be confusing to some but it is really easy to distinguish one from
the other. Kayaking and canoeing both require a paddle for propulsion and steering.
The most noticeable difference is the structure of the boats.

KAYAK CANOE
 Has a covered deck  Wide open
 Kayakers extend legs and are seated low  Canoer sits on a raised seat or kneels on
or sometimes on the deck the bottom of the boat

 Use double blade paddle  Uses a single blade paddle

 Historically, use for hunting marine life  Historically, use for transporting goods
and people
 Kayaks or “qajak”, meaning “ man’s  Canoe originated from the Carib word
boat or “hunters boat” originated from “kenu which meant dugout
the Inuit and Aleut tribes of Arctic
North America

What activities can be done when one uses the kayaks or canoes?
 Sea Kayaking- is done in a open waters such as the ocean or the lake.
 Whitewater kayaking or canoeing- is paddling down the whitewater rivers.
 Flatwater recreation- is a relaxing canoeing or kayaking where you can take a gentle paddle
down a calm river, ocean, or lake to do some sightseeing.
 Sailing- is where the canoe or kayak is fitted with a sail.
 Surf kayaking- is where the kayak is typically fitted with a fin, rather like a surfboard.
 Marathon racing- is a lengthy race down a river using the kayak or canoe.
What are the important things that we should remember to be safe in kayaking or canoeing?
K- now first your skills in swimming and canoeing or kayaking
A-void paddling alone, paddling far from coastline, or paddling in routes of ships.
Y-ield to safety and know where to go in case of emergency
A-lways wear personal floatation device and other safety equipment
K-eep hydrated as you will be under the sun.

C-heck weather conditions

A-lways plan ahead. This includes studying the river maps ahead of time.
N- ever forget to put your things in waterproof bags.
O- rientations given by facilitators or leaders are important. They tell you the rules and regulations
and safety procedures. Listen and follow them well.
E- quipment should be tried and always checked. Try on new or unfamiliar things and ask questions
on the proper way of using them.
Health benefit of Kayaking and Canoeing
 Kayaking gives a good cardio workout.
 Kayaking can strengthen your lats.
 Kayaking can give you firm abs.
 Kayaking can give you strong, good-looking arms.
 Kayaking can help you lose weight.
 Kayaking can help get rid of stress.
AQUATICS ACTIVITIES
Special characteristics of water- that provide a unique environment for activities and good workout.
 Buoyancy- upward force of the water on an object
 Hydrostatic pressure- is a pressure exerted by the water at equilibrium due to the force of
gravity
 Enhanced cooling- is exerted on the body from all sides and this pressure combined with
buoyancy, helps keep standing valance in water.
SNORKELING
 Is peeking through life underneath water by swimming with the aid of a snorkel and mask.
 Not only used for recreational purposes. It has been used in water-based search by rescue
teams and in water sports such as underwater hockey, underwater rugby, and spear fishing.
What are the basic equipment in snorkeling?
1. Mask- the mask serves as the viewing device in appreciating the world beneath the water.
2. Snorkel- is a piece of equipment that makes it possible to breath 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 mouth piece goes in the mouth.
3. Snorkeling fins- water resist or “pushes back” anything moving through it.
There are two basic kinds of fins: (Full-foot fin or close fin & Adjustable fin or open fin)
 4. Snorkel Vests- are small and inflatable, which provide more buoyancy while floating on
water. This will help in consuming less energy in moving around.
5. Skin Protection- 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.
6. 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.
7. Mask Defogger- helps prevent the mask from fogging up.
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.

What are the important things to remember while snorkeling?

 S- tay close to the shore if you are beginner.
 N-ever do it alone.
 O-ne up, one down.
 R-ain check!
 K-now your surroundings.
 E-nergy retention- do not overestimate your limit.
 L-eave them alone! – do not touch marine life.
Health benefits of Snorkeling
 Stress relief
 Cardiovascular benefits
 Lessens the pains and of muscles
Health risks and hazard!
Snorkeling can be dangerous for the unprepared or for those with health issues.
SOME BODILY CONDITIONS THAT MAY OCCUR DURING MODERATE TO VIGOROUS
OUTDOOR ACTIVITIES
MUSCLE CRAMPS

- Treating a Cramp Mid-Swim

- Stop swimming and get out of the water. Stretch and massage. Begin by massaging the
cramped muscle and then perform a stretch that targets the affected muscle group, such as
these calf or hamstring stretches. Apply heat as a compress, or by submerging in a warm bath.
HYPOTHERMIA
 - Treatment
- Be gentle. When you're helping a person with hypothermia, handle him or her gently.
- Move the person out of the cold.
- Remove wet clothing.
- Cover the person with blankets.
- Insulate the person's body from the cold ground.
- Monitor breathing.
- Provide warm beverages.
- Use warm, dry compresses

Additional tips for treating mild to moderate hyperthermia include:

 sipping cool water or an electrolyte drink.
 loosening or removing excess clothing.
 lying down and trying to relax.
 taking a cool bath or shower.
 placing a cool, wet cloth on the forehead.
 running the wrists under cool water for 60 seconds
CANOEING AND KAYAKING
A great way to explore the rivers, lakes, canals, and other bodies of water is through the use of
a boat. Canoeing and kayaking are two floating crafts that may take anyone to places in the water that
are difficult to access by any other means.

What is Scuba Diving?

Scuba- is an acronym for Self-Contained Underwater Breathing Apparatus or SCUBA.
 Scuba diving is a diving method where a diver uses a regulator as the breathing apparatus and a tank
with compressed air which enables the diver to breathe normally underwater. With this equipment, a
diver can explore the waters for a longer period of time and at greater depths.
Who can scuba dive?
 Almost anyone can scuba dive. However health and age are among the basic considerations.
 AGE- a child as young as eight years old can start learning in shallow waters.
 A ten- year-old child can be qualified to train and be certified as a Junior Open Water Diver.
 Fifteen-year-old or older can apply for an Open Water Diver’s certificate
 Health- it is important for a diver to be physically fit to be able to cope with strenuous
physical task which may happen at an unexpected time such as maneuvering through strong
current to reach a dive site.
 Disabilities- do not hinder anyone from scuba diving. Many of the instructors can provide
training which is designed for physically challenged divers.
What are the basic scuba diving equipment?
1. Dive mask- creates the air pocket to have a clearer view of the underwater life.
2. Snorkel- is a breathing tube allowing you to inhale and exhale through your mouth when
swimming face down on water surface.
3. Regulator- lets you breathe under water. It connects to your tank and delivers air to your
mouth when you inhale.
4. BCD or Buoyancy Control Device- helps control the position in the water column.
5. Regulator- delivers the steady supply of air from the cylinder with the right pressure.
6. Octopus- is the backup regulator. It usually has a longer hose and a bright yellow body so it is
easy to find and can be used by others in an emergency.
7. Weight Belt- is used to counteract buoyancy.
8. SPG or Submersible Pressure Gauge- shows how much of the air is left.
9. Scuba Tank- contains the pressurized air which allows one to breathe and to stay longer
underwater.
Other Accessories:
1. Dive Computer- monitors the diver’s depth, time of being underwater, and the remaining
time for one to be safely down in the water.
2. Dive Lights- provides the needed light as it can be dark underwater.
3. Dive knife-is used for cutting ropes, lines and monofilament.
4. Dive Case- is used for protecting the gears while travelling.
What are the skills needed in the scuba diving?
A. PRE-DIVING
1. Pre-dive- entails procedures that divers adhere to. There is the detailed safety check of
equipment and readiness on the diver as well.
 2. Pre-dive safety check- must be done before going to the water. This is performed once a
diver is wearing his/her gear and is done with a dive buddy. This is a last-minute review done
on the boat just before one enters the water.
The five steps of the pre-dive safety check
a. Check the buoyancy
b. Check the weights
c. Check the releases
d. Check the air regulator
e. Final okay
B. DESCENDING
Should be done in a slow and controlled way; this is what they call the controlled descent. It
is using the lungs to descend and the BCD for making oneself neutrally buoyant.
C. ASCENDING
How do we communicate underwater?
Communication is very essential among divers, and the best way for them to communicate is
through hand signals.
What are the safety reminders in scuba diving?
The Divers Alert Network or DAN described reminders especially for new divers.
BEFORE DIVING
 Make sure you are fit to dive
 Always listen to instructor or dive guide
 Plan your dive depth, time, and safety stop with your buddy
 Choose dives that match your skills
 Check equipment thoroughly
DURING THE DIVE
 Breathe normally all the time-never hold your breath
 Equalize your ears frequently as your descend
 Stay aware where your guide and buddy are located
 Keep an eye on your air gauge
 Dive within the limits of your dive computer and no deeper than 40 meters
 Do not overexert yourself
 Do not touch anything
 Always ascend slowly from every dive
 Listen to inner voice.
  When finishing descent, establish neutral buoyancy, ensure that ears are ok, check your air
and depth, tighten your weight belt if necessary, and communicate with your buddy that you
are ok.
 Watch your ascent rate on all dives.
 Make a safety stop
AFTER DIVE
 Stow all gear away on the boat
 Debrief with guide and buddy and discuss what you can improve on the next dive.
 If you feel something strange, let other know.
 Do not fly until at least 18-24 hours. Flying is a pressurized environment and can cause
decompression sickness has not dissipated body.