PAMANTASAN NG LUNGSOD NG VALENZUELA

Poblacion II, Malinta, Valenzuela City

Senior High School Department

OUTDOOR
RECREATION
A MODULE IN
CORE15-4: PHYSICAL EDUCATION
AND HEALTH

CHRISTOPHER BENAVIDEZ
DANTE J. ORPILLA JR.
 FOREWORD
Reinforcing the aim of Physical Education to continue movement
and physical activity learning through their homes, this module
emphasizes outdoor recreation. This will help them to maintain
their interest, leisure, and needs that help them to reflect on their
beliefs and satisfaction. They will encounter different set of
outdoor activities that will help them in the future, especially in
their working fields. It will also help them to build camaraderie,
teamwork, and self-competence as they continue learning
through this module

The module composes introduction of the unit to identify the

essential questions that will aid them to understand the topic. The
unit comprise portions of information and diagrams that will help
them to understand fully the topic. In every end of the unit, the
module provided different set of assessments to reach the
intended learning outcomes. These given assessments will help
the students to give opportunity to learn at their own pace.

At the end of the module, the students will have the concrete
ideas about outdoor recreation which can benefit them to connect
again with their surroundings, and help them find something
meaningful in their free time.
 Table of Contents
FOREWORD ii
TABLE OF CONTENTS iii

I. UNIT 1: NATURE AND BACKGROUND

A. DEFINITION OF OUTDOOR RECREATION 3

B. DIFFERENT OUTDOOR ACTIVITIES 4
C. BENEFITS OF DOING OUTDOOR RECREATION 4
D. THE LEAVE NO TRACE SEVEN PRINCIPLE 5
E. EXERCISES 6

II. UNIT 2: AQUATIC ACTIVITIES

A. SWIMMING 11
B. SNORKELING 20
C. SCUBA DIVING 22
D. CANOEING AND KAYAKING 27
E. EXERCISES 32

III. UNIT 3: MOUNTAINEERING ACTIVITIES

A. HIKING AND TREKKING 36

B. CAMPING 40
C. ORIENTEERING 43
D. EXERCISES 47

IV. UNIT 4: MANAGEMENT OF OUTDOOR ACTIVITIES

A. SAFETY PRACTICES IN OUTDOOR RECREATION 50
B. BUDGET AND LOGISTICAL ISSUES 62
C. ACTIVITIES 65

REFERENCES 67
 UNIT 1: NATURE AND
BACKGROUND OF OUTDOOR
RECREATION
PHYSICAL EDUCATION AND HEALTH 4
UNIT 1::NATURE AND BACKGROUND OF OUTDOOR RECREATION

CONTENT STANDARD PERFORMANCE STANDARD

The learner… The learner…
Demonstrates Leads recreational events with
understanding of recreation proficiency and confidence
in optimizing one’s health as resulting in independent pursuit
a habit; as requisite for and in influencing others
physical activity assessment positively.
performance, and as a
career opportunity.

I. TOPIC
NATURE AND BACKGROUND OF OUTDOOR RECREATION
Definition of Outdoor Recreation
Different Outdoor Activities
Benefits of doing Outdoor Recreation
The Leave No Trace Seven Principle

II. INTRODUCTION
In this unit, it will tackle about the basic concept of Outdoor
Recreation, which we can differentiate the difference of the topic to
Indoor Recreation. It will also aid the understanding and significance
of doing outdoor recreation and how it is important to have the basic
ideas of the topic.

III. ESSENTIAL QUESTIONS

1. When do outdoor recreation commonly planned?
2. Why people engage in outdoor recreational activity?
3. What are the important things that should be remembered
when participating in an outdoor recreational activity?

IV. LEARNING OUTCOMES

 Identify the meaning and importance of outdoor recreation
 Show appreciation in out nature and surroundings
 Engage in similar activities that may do in the future

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WARM UP!

Directions. Classify the different outdoor activities if it is Land, Water, or Air

recreational activities in the given table below.

LAND WATER AIR

Mountaineering Swimming Fishing

White-water Rafting Canyoneering Bird –watching
Snorkeling Bamboo Rafting Surfing
Trekking Backpacking Skydiving
Hiking Diving Orienteering
Canoeing Picnic Rock climbing
Mountain biking Parasailing Kayaking
Camping Sailing Paragliding

DISCUSSION

Recreation
From Latin word “recreare” which means “to be refreshed”; refers to activities
that take place during an experience known as leisure.

Outdoor
It is a space outside an enclosed area, includes natural environment and
resources which comprises the Land, Water, Wildlife, Vegetation, Open Space
and Scenery.

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OUTDOOR RECREATION
 It is done during one’s free time for his/her own personal reasons, where
an interaction between man and an element of nature is present.
 Any activity that is pursued outdoors during leisure-time.
 Any physical activity that contributes to achieving the recommended
amounts each day.
 The common factors among the different outdoor activities are, it is
done during vacation, to have fun, and it is done outdoors with nature.

Reasons why people do Outdoor Recreation

 Own sake and Pleasure
 Voluntarily
 Own choice

Three Parts of Day

 Existence Time- 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 and school work.

 Free Time – it is the remaining time of Existence and Subsistence Time,

which mean it is the time where there is nothing to do. Sometimes it
used by many individuals to complete remaining task or the time use to
do recreational activities or to relax.

Different Outdoor Recreational Activities

LAND WATER AIR
Mountaineering Swimming Parasailing
Trekking/Hiking Snorkeling/ Scuba Diving Skydiving
Camping Diving Paragliding
Backpacking Surfing Zip lining
Picnic Canoeing Bungee Jumping
Bird-Watching Kayaking Roller Coaster Rides
Mountain Biking Whitewater Rafting
Orienteering Sailing
Canyoneering Fishing
Rock Climbing Bamboo Rafting

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Benefits of Outdoor Activities

Physical  Prevents to have a sedentary life
Health  Improve cardio-respiratory system and muscle
Benefits build up
 Improve functions of Immune System
 Maintains active lifestyle
Psycho-  Helps to de-stress and relax your mind
Emotional  Improves self-esteem and creativity
Benefits  Contributes to one’s personal and spiritual growth
Social  Helps families to become closer
Benefits  To build camaraderie between people
 Promotes Stewardship
Economic  Helps to be more productive at work
Benefits  Promote Ecotourism
 Helps to produce jobs and other economic activities
Spiritual  Promote spiritual values
Benefits  Brings calmness
 Helps individual to heal, rejuvenate, soothes body
and soul

THE LEAVE NO TRACE SEVEN PRINCIPLES

A set of seven principles and best practices promoted by The Leave No Trace
Center for Outdoor Ethics, and is widely understood and adopted by outdoor
enthusiasts to help ensure our enjoyment of the outdoors isn’t reduced by our
own impact.

1. Plan Ahead  Know the regulations and special concerns for the
and Prepare area you’ll visit
 Prepare for extreme weather, hazards and
emergencies
 Schedule your trip to avoid times of high use
 Visit in small groups when possible; consider splitting
larger groups into smaller groups
 Repackage food to minimize waste
 Use a map and compass to eliminate the use of
marking paint, rock cairns or flagging
2. Travel and  Concentrate use on existing trails and campsites
Camp on  Camp at least 200 feet from lakes and streams
Durable  Keep campsites small; focus activity in areas where
Surfaces vegetation is absent
 Walk single file in the middle of the trail, even when
it’s wet or muddy

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3. Dispose of  Pack it in, pack it out. Inspect your campsite and rest
Waste areas for trash or spilled foods. Pack out all trash,
Properly leftover food and litter. Always leave a place cleaner
than you found it
 Deposit solid human waste in cat holes dug 6 to 8
inches deep, at least 200 feet from water, camp, and
trails. Cover and disguise the cat hole when finished.
(Some highly active areas require human waste to be
packed out, too; check before leaving for your trip)
 Pack out toilet paper and hygiene products
 To wash yourself or your dishes, carry water 200 feet
away from streams or lakes and use small amounts
of biodegradable soap. Strain your dishwater of any
food scraps; scatter the strained water away from
lakes and streams).
4. Leave What  Preserve the past: examine, but do not touch cultural
You Find or historic structures and artifacts
 Leave rocks, plants, and other natural objects as you
find them
 Avoid introducing or transporting non-native species
 Do not build structure, furniture, or dig trenches
5. Minimize  Where fires are permitted, use established fire rings,
Campfire fire pans or mound fires
Impacts  Keep fires small; use only sticks from the ground that
can be broken by hand
 Burn all wood and coals to ash, put out campfires
completely, then scatter cool ashes
6.Respect  Observe wildlife from a distance; do not follow or
Wildlife approach them
 Never feed animals. Feeding wildlife damages their
health, alters natural behaviors, and exposes them to
predators and other dangers
 Protect wildlife and your food by storing rations and
trash securely
 Control pets at all times, or leave them at home
(where permitted; again, check before going)
 Avoid wildlife during sensitive times: mating, nesting,
raising young, or winter
7.Be  Respect other visitors and protect the quality of their
Considerate experience
of Other  Be courteous and yield to other users on the trail
Visitors  Step to the downhill side of the trail when
encountering pack stock

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 Take breaks and camp away from trails and other

visitors
 Let nature’s sounds prevail; avoid loud voices and
noises

EXERCISES

EXERCISE 1.1 (IDENTIFICATION)

Directions: Identify the term that is being describe in the given number.

1. It is the organized activities done during free time for his/her personal
reasons where an Interaction Between man and Element of Nature is
present.
2. It is the time where there is nothing to do. It used by many individuals
to complete remaining task or the time use to do recreational activities
or to relax.
3. It is the time spent for biological needs
4. It is a space outside an enclosed area.
5. It refers to the hours spent for economic purposes
6. Common benefits of outdoor recreation that enriches mental well-
being.
7. “Pack it in, pack it out” is included in what principle?
8. “Be courteous and yield the other users on the trail” is in the
principle?
9. Common benefits of outdoor recreation that involves Income
generation of a locality and personal productivity.
10. The benefit that which help an individual to promote camaraderie to
other people?

EXERCISE 1.2 (SEATWORK/EESSAY)

Directions: From your observation, whether first hand or from other sources
(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 attach some news articles or a personal picture
to back up your explanation.

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EXERCISE 1.3 (ROLEPLAY/VIDEO PRESENTATION)

Directions. Pick an activity where you create a scenario that shows how to
manage/conduct the said activities. You can ask someone to join your
presentation so that it will help the video to be convincing. You can be creative
in doing your activity, like adding props and costume to your presentation.
Only 1 minute will be given to present your scenario.

Picnic in a park Vacation in a Beach

Camping in a Going to a Tourist

mountain Destination

CRITERIA
Creativity 35%
Cooperation 15%
Management 40%
Props and Costume 10%
Total 100%

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UNIT 2: AQUATIC ACTIVITIES
PHYSICAL EDUCATION AND HEALTH 4
UNIT 2: AQUATIC ACTIVITIES

CONTENT STANDARD PERFORMANCE STANDARD

The learner… The learner…
Demonstrates Leads recreational events with
understanding of recreation proficiency and confidence
in optimizing one’s health as resulting in independent pursuit
a habit; as requisite for and in influencing others
physical activity assessment positively.
performance, and as a
career opportunity.

I. TOPIC
AQUATIC ACTIVITIES
Swimming
Snorkeling
Canoeing and Kayaking
Scuba Diving
II. INTRODUCTION
In this unit, it comprises the basic concepts of swimming which is
fundamental in doing aquatic activities. It will help to understand
further the other aquatic activities with its essential ideas and
concepts given in this unit.

III. ESSENTIAL QUESTIONS

1. What are the basic skills in swimming?
2. What are the different aquatic activities?
3. What are the different protocols that needed to be known first
before doing aquatic activities?

IV. LEARNING OUTCOMES

 Recognize different aquatic activities and its significance.
 Use protocols that is being used before, during, and after the
activity.
 Show appreciation and awareness in safety for the said
activities

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WARM UP!

Essay Writing
Direction: Write a short story (fictional or based on true events) of what is like to have a vacation
in a beach or resort and done some aquatic activities (canoeing, kayaking, aquatic rides, etc.)?
You may write what was the feeling? Was there a problem along the way? You may daydream or
run your creativity in this activity.

DISCUSSION

SWIMMING
An activity of propelling oneself through the water by using the limbs. It is
also a leisure activity and is being used by many of all ages. This activity is a
low-impact movement which can help to shape one’s body. It could also help
to save life of others.

THREE TYPES OF SWIMMING

1. Recreational Swimming – Activity which the swimmer swims for
fun/leisure
2. Competitive Swimming – The swimmer must be skillful and know
the different types of strokes used in swimming.
3. Occupational Swimming – The swimmer uses the skills as a
requirement to his/her job.

BENEFITS OF SWIMMING
 Enhances overall fitness
 Decreases stress
 Increases awareness and improves self-esteem
 Give special refreshment and satisfaction

BASIC SKILLS IN SWIMMING

1. Bubbles - Improve breathing technique
Drills
1. In the water, hold your breath and bend your body to the water
to submerge the head. Hold for a few seconds and then come back
up.

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2. Same as the Drill no. 1, but as you submerge you will exhale the
air through nose to produce bubbles. Count 10 times and come
back up.
3. Same as the Drill no. 2, but you will now blow bubbles of your
nose and mouth
4. Submerged your head as the water surface is between your nose
and mouth and practice to inhale by your nose and exhale through
your mouth.
5. Submerged yourself in the water and produce bubbles by your
nose, mouth or both. Count 10 times and come back up.
6. Practice exhaling while yourself is submerged and inhale while
your head is emerged.

2. Gliding/Sliding – helps you to

get used to the sensation of
moving through the water
headfirst.
Drills
1. Stand up in front of the
wall of the pool, and put
your arm up and put your
hands over the other
2. Stretched your arm in
front of your chest.

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3. With your arm stretched up, face the water and try to kick the wall
to push yourself in the water.
4. As you kick, keep your face down in the water and glide until you
slow down. AS much possible do not stutter your feet or move
your arm just make it steady.

3. FLOATING – floating one’s body in the surface of the water.

Types
1. CANONBALL FLOAT
Drills
 Position yourself in the middle of a lane.
 Inhale deeply, and hold your breath.
 Bend at the hips and knees so that you can grab around
your ankles.
 Round your back, and tuck in your chin.
 Allow your body to naturally float.
 Hold this position as long as you can until you need to
exhale.

2. BACK FLOAT (HORIZONTAL SURVIVAL FLOAT)

Drills
 Prepare to float on your back
 Adjust your head and lift your chin
 Position your arms sideward

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 Arch back and lift your chest up

 As much as possible remain steady and slowly move your
arms and legs.

3. DEADMAN’S FLOAT
Drills
 Just like in Cannonball Float,
inhale deeply, and hold your
breath but relax your arms and
legs.
 Arch forward and tuck your
chin in
 Allow yourself to float until you
need to exhale

4. STREAMLINE FLOAT
Drills
 Do the Deadman’s Float
 Steadily move extend your arms and legs
 Let your body to float on the surface of the water
 Always remember, to do this float you need to be aware of
the four points of your body is at the surface of the water:
arms, shoulders, hips, and your heel.

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4. DOGGY PADDLE – combination of basic kicking with paddling of arms

Drills
 Do the Streamline Float Position but your head is lifted beneath
the surface water
 The arms are on the deep water, elbows should be under the
shoulder
 Bend elbows, your hands should be under your chin
 Alternating arms, scull downward and backward, then bend your
elbows to and bring your hands upward towards to your body to
your chin. Keep your arm movement in a quick motion.

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5. FLUTTER KICK – moving your legs in an upward to downward motion

to make mobility and maintain the buoyancy in the water.
Drills
 Do the prone position of your body in the surface of the water
 Stretch up your arms (you can hold a board, the deck of the pool,
or in the line of pool)
 Move your feet upward while the other is in downward and move
it alternately.
 Continue to move your feet to move in the water.

DIFFERENT TYPES OF STROKE IN SWIMMING

FRONT CRAWL (FREESTYLE)

Freestyle or Front Crawl is considered as the fastest stroke used in competitive
swimming. The skills needed in this type of stroke is a good coordination
strong pulling and kicking motion together with good breathing techniques.

BASIC DRILLS FOR FRONT CRAWL (FREESTYLE)

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1. In the water, do the Streamline

Float Position but only one arm
is extended forward while the
other is place in the side of the
body. Chin is always tuck in
near the neck.
2. The extended arms should be
forward of the shoulder but not
touching the head while the
other arm close but not touching
your body.
3. Start to use flutter kick and
move along the surface
4. As you move, grab an imaginary
zipper using your thumb and
pointer finger, pull the zipper up
until you reach in your armpit.
Then proceed to the other arm.
5. Do the zipper motion alternately
three times, on the third time, move your head to the side where you
do the zipper motion and take a breath.
6. Once you reach your armpit, submerge again your head in the water,
and proceed to the zipper motion and flutter kick.

BASIC DRILLS FOR BACKSTROKE

Arm Movement
1. Off water, from the
arms position in
Streamline Float, sway
your arms sideward
with your palms facing
the ground.
2. As your hands reach to
your thighs, move your
arms forward in front of
your chest then position
it back to the original
position.

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3. Once the arm is going in front of the chest, then proceed to the other
arm. The arm movements is done simultaneously.

Drills
1. In the water, you will positon your
body in a supine position and do
Streamline Float.
2. Start to flutter kick to move in the
water.
3. As you move, do the arm
movements
4. Keep your head back keeping your
ears are submerge in the water.
5. In breathing, continuous exhalation
by moving your lips like you are
going to whistle. The exhalation
must be repetitive so that there will
be a breathing pattern.
6. Always be mindful of your
surroundings, make sure to have
marks to avoid concussion.

BREASTROKE
Breaststroke requires a lot skill combination, including gliding and
synchronization of stroke and kick Simultaneous thrust of the legs is called
the frog kick. The swimmer must touch the wall with both hands.

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BUTTERFLY
Butterfly is considered as the most beautiful and graceful of all the strokes but
it is the most difficult to master. It requires strength especially in the arm for
pulling motion and lifting your body above the surface. It also need to have a
good phase and timing to achieve results.

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DIFFERENT AQUATIC ACTIVITIES

SNORKELING
Snorkeling is an activity in which going underneath the
water through swimming to look for marine diversity with
the help of snorkel and mask. Snorkel helps individual to
go underneath the water for long periods of time without
getting to the surface to gasp for air. It is not just a
recreational activity but also used for different purposes
like, water-related studies, searching, and rescuing. This
activity also helps to improve one’s fitness. Doing flutter
kicks and swimming through the water helps to tone
muscles, it also improves cardiovascular endurance
through different breathing techniques that requires in
doing snorkeling.

BASIC EQUIPMENT IN SNORKELING

 DIVER’S MASK – Used to see clearly
underneath the water. Some
snorkelers or divers use full mask and
some used the half mask.

 SNORKEL – a tubular equipment that

helps snorkelers and divers to breathe at the
surface while the face is submerged in the
water. Most common type of snorkel has a
barrel and a mouthpiece.

 SNORKELING FINS – Helps snorkelers

and divers to propel under water. It is
attached to the feet of the person so that it
helps have a resistance as he/she swims. It
provides necessary locomotion to propel
easily in the water.

 SNORKEL VEST – Vest that are small and

inflatable. It provides buoyancy while floating on
the water.

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PROCEDURES IN DOING SNORKELING

1. TEST AND PRACTICE
- Beginners must have first an orientation about snorkeling, mostly it
is done before doing the activity. They will try the gears on shallow
water.
- It will help the snorkelers to be familiar with the equipment and also
be aware in some possibilities of danger.
2. FLOATING POSITION
- If the individual is familiar in using the equipment, they will proceed
to the floating position.
- With the help of the equipment snorkeler will find to do the activity
with ease.
3. KICKING AND MOVE
- Snorkelers must also be familiar with the fins. It will help them to
propel on the surface and underneath the water.
- It is more convenient to maintain the fins underwater, to decrease
fatigue while doing the activity.
- Flutter stroke or kick is commonly use to snorkeling, some uses the
dolphin kick.
4. DIVING DEEPER
- To have a better view of the marine diversity, one must dive deeper
in the water.
- “Feet-First” Dive, the feet will go down first during the dive letting
the body sink down.
- “Head-First” Dive, in a streamline float position, the upper body will
submerge first into the water with the thrust of the legs to go deeper.
-
IMPORTANT THINGS TO REMEMBER IN SNORKELING
S – Stay close to the shore if you’re a beginner.
N – Never do it alone. Always have a buddy.
O – One up, one down. One should be on the surface, while one will go
down in the water.
R – Rain check! Always check for weather forecast.
K – Know your surroundings.
E – Energy retention. Do not overestimate your limits
L – Leave them alone! Do not touch or disturbed marine life.

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SCUBA DIVING
Scuba is an abbreviation which stands for Self-Contained Underwater
Breathing Apparatus or SCUBA. IT is a diving method where the divers uses
breathing apparatuses and air tanks which helps them to breathe normally
underwater. These equipment they can explore the depths of water in longer
periods of time. Scuba diving as a recreation are more on exploring the marine
diversity which gives them satisfaction and enjoyment. It may also use for
different purposes like research or mostly for economy of the certain
community.

CONSIDERATIONS IN DOING SCUBA DIVING

AGE
8 yrs. old and younger are only allowed in shallow waters, to learn more on
swimming. 10 yrs. old can be qualified in Open Water Divers. 15 yrs. old and
older can be considered as a diver.

HEALTH
It is important to be physical fit in doing Scuba diving because it may need
some strenuous activities which can happen during the diving. All students
who wants learn Scuba diving will need to answer medical questionnaire
which will evaluate their medical history. If the instructor notice something
on the student’s medical history, he will be needing a medical clearance from
a doctor. There will be temporary restriction if the students have, colds, flu,
injuries and being pregnant. It may be risky if they will continue to do the
activity.

Disability
Physically challenge individuals will undergo specialized training from an
instructor. This is to promote diving among them.

Swimming Skill
Basic requirement in Scuba diving is being comfortable in the water.
However, most scuba diving lessons will be needing basic swimming skills,
some organizations like PADI (Philippine Association
For Diving Instructors), will require basic to advance swimming skill because
it may be needed for important matters.

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EQUIPMENTS NEEDED IN SCUBA DIVING

MASK – Mask helps divers to see clearly

SNORKLES – a breathing tube that helps divers to exchange breathing
underwater.
REGULATOR – controls the level of air, it is connected to the air tank to
deliver air to your mouth.
BOUYANCY CONTROL DEVICE (BCD) – helps to position divers
underwater. If the air is added to it the diver will float and if air removes the
diver will sink.
OCTOPUS – an emergency alternative for regulator. It is usually a yellow
color tube to be easily find in times of emergency.
SUBMERSIBLE PRESSURE GAUGE (SPG) – a meter that shows the air left
in the tank.
TANK – contains pressurized air which allow divers to exchange breathing
underwater.
FINS – provides added propulsion while swimming underwater. It helps to
lessen effort to swim.
WET SUIT – suit that provides protection from the coldness of the water.
COMPUTER – device that monitors diver’s depth, time of being underwater,
and remaining safe time underwater.
KNIFE – used to cut ropes, lines or other elements.

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PROCEDURES IN DOING SCUBA DIVING

PRE-DIVE
 Detailed safety check of equipment and readiness of the diver
 Observe procedures step-by-step

PRE-DIVE SAFETY CHECK

1. Check the buoyancy compensator, and other buttons that will be using
2. Check the weights
3. Check the Releases
4. Check the Air Regulator
5. Final Okay

DIVER’S PREPARATION
1. Signal (thumbs down) to descend and wait for acknowledgement from
buddy
2. Orient to some surface object for reference. Divers will also need to
orient himself by the use of compass
3. Remove the snorkel and replace it with the regulator mouthpiece
4. The timing device must be set
5. Deflate the BCD just enough so it slowly begin to go down.
6. Feet-first descend or at least the head is above the feet.

DESCENDING
Descending to water should be done in a slow and controlled way or it is
called Controlled Descent. It serves a preventive measure to the following
reasons:
1. If ear equalization happens and the descent cannot stop, there is a risk
of an ear injury or ear barotrauma
2. To avoid divers to go down at the bottom, it may damage corals or
other aquatic life
3. Divers are need to stay close to his/her partner, if one is ahead to the
other it will be difficult to assist them especially the one who has a
slower descent

Steps to have a completed descent

1. Understand the use of the Buoyancy Compensator Device (BCD)
2. DO NOT deflate all the air from the BCD to begin Descent
3. Exhale fully to begin your descent
4. Re-establish neutral buoyancy
5. Regroup

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6. Reaching the destination

ASCENDING
If one of the divers is ready to end a dive, these are the steps to be
followed:
1. Signal your buddy to ascent together
2. Begin to ascent, make sure to have an sufficient amount of air in your
tank
3. Go slowly. Check your computer and depth gauge and ascend in the
phase of 30 feet per minute.
4. Breathe continuously when ascending; do not hold breath
5. Make a safety stop when one reaches 15 feet for 3-5 minutes. To
avoid decompression sickness
6. Extends one hand over head, look up at the surface and slowly rotate
360 degrees as one ascends
7. Drift slowly to the surface. When on surface, inflate the BCD and make
a signal.

COMMON DIVE SIGNAL

Stop To descend To ascend Hold hands

“I am going down” “I am going up” “Let’s hold hands”

“Slow down or take it easy” “Get with your buddy” “Who will lead, who will “Boat”
follow”

“Which direction?” “Turn Around” “Level off at this depth” “Something is wrong”

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ARE YOU OKAY? OR OKAY?

An “okay” that is needed to (wearing gloves) (on the surface or at the (one hand is occupied, and
be responded with the distance) at the surface)
same signal.

“Distress” or “Help me” “I’m low on air” “I’m out of air” “Let’s share air”

“Danger in that direction” “Danger” “Come here” “Watch” or “Look”

“Me” or “I” “Under” ,“Over” or “Go that way” “Ear(s) not clearing”
“Around”

IMPORTANT THINGS TO REMEMBER IN DOING SCUBA DIVING

BEFORE DIVING
 Make sure that you are fit to dive.
 Listen and follow the instruction and the dive guide.
 Plan your depth, time and safety stop with your buddy.
 Match your dives according to your skill.
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 Always check your equipment.

DURING THE DIVE

 Breathe normally, never hold it.
 Equalize your ears frequently.
 Stay always with your buddy and your guide.
 Always check your Gauge.
 Dive within the limit of your computer.
 Avoid overexerting yourself.
 Avoid touching anything, unless it is necessary.
 Always listen to your guts. If it is exceeding your limit please stop it.
 Establish neutral buoyancy in finishing descent.
 Always make safety stop.

AFTER DIVE
 Store all the equipment in the boat or in the dock.
 Discuss with you guide and buddy the improvement you need for your
next dive.
 If you feel something unpleasant, notify the others.

CANOEING AND KAYAKING

Canoeing and Kayaking are

two floating crafts which
commonly used in canals,
lakes, and rivers. It helps
individuals to go passage
ways especially narrow
bodies of water. It requires
steering and paddling
techniques to continuous
propulsion in the water.

Canoe came from the Carib

word “kenu” which means
dugout. It has a wide open deck and the person sits on a raised seat or kneels
on the bottom of the boat and uses a one-bladed paddle. It usually used as
transportation. Kayak came from the Carib word “qajak” which means man’s
boat or hunter’s boat. It has a covered deck and the person extend their legs

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or sometimes sits on the deck. It uses doubled-bladed paddles. It is commonly

used for hunting fishes or other marine life.

BASIC EQUIPMENT USED IN CANOEING AND KAYAKING

 PADDLE – it is used to maneuver the boat. One-bladed paddle is for

Canoe and Double-bladed paddle is for Kayak.

 BOAT – it is the floating craft used to move on the surface of water.

PROCEDURES IN DOING CANOEING AND KAYAKING

1. GET IN AND OUT OF THE BOATS

Getting in a Kayak
A. Entering from the dock
 Make sure the paddle is in reach

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 Your weight should be at the centerline to avoid tipping the boat

 Hold the back of cockpit and the feet should be at the centerline
 Your weight should be supported by your hand at the dock and
move bottom to the cockpit.

B. Getting fron the shore

 Put the paddle behind the cockpit and the other end is against the
rock, if there is no rock, try to improvise
 Take a grip on the cockpit while the other is in the rock
 Keep your body weight on your feet, carefully sit by lifting one
foot inside then the other foot. Always remember to keep your
balance
 Getting out is done in the same way but in different direction

Getting in a Canoe
A. Entering from the shore (with a Partner)
 Put paddle in the end of the boat
 Slide part of the boat in the water, hold it so it don’t float away
 The first person will go to the canoe is the one will be seated on
the bow part (Keel).
 Carefully he walk down in th center, remember to maitain balance
to avoid flippin of the boat
 Position then settle
 The second person carefully lift one foot in the boat while holding
both sides of the canoe.
 He/she will pushes the boat with his other foot, then once it
settles in the water he will carefully lifted his foot.

B. Entering form the dock

 Keep the boat parallel or horizontal to the dock.
 Put the paddles at the end of the canoe.
 Get in the boat while holding both sides.

2. CORRECT POSTURE

In Canoeing
 Relax your body, which muscles are too tight.
 Slightly lean forward, and your legs should be slightly bent.

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In Kayaking
 Avoid leaning to much at your back. Sit straight and relax.
 Keeps legs together and your feeet agaisnt to footpeg.
 Make sure tha your knees can bent slightly to give balance to the
boat.
 Make sure to maintain overall balance, which can help to have
better torso rotation and efficient paddling.

3. PROPER HANDLING OF THE PADDLE

In Canoeing
 Top hand, with open palms covering the top handle, it will serve
as additional pushing force to the paddles.
 Bottom hand, gripping the shaft of the handle, will serve as the
positioning of the paddle which will create balnce and accuracy of
the stroke.

In Kayaking
 The grip should have a distance between two elbows.
 Hold the paddles aabove and center over head.
 Adjust you hands and elbows until it is in right angle.

4. PADDLING

In Canoeing
Paddling forward is the basic stroke used in Canoeing, which has 3
Phases, catch, power phase and exit and recovery
I. Catch
 The phase where the blade in the paddle is go in the water.
 Always remember that the should is the axis of the movement.
 Place the paddles near the boat and face it slightly 80 degrees.
 Make sure the you are sitting erect to avoid further injury.
II. Power Phase
 Strong stroke will help you to move forward.
 The bottom hand should be pulling while the top hand is pressing
down forward the paddles.
 Rotate your torso to avoid further injury.
 Bring the paddle back to your hip.
III. Exit and Recovery
 The stroke ends after the body rotation.

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 Move out the blade from the water to the side.

 The top and bottom hands are still in their place.
 Take the blade forward for another stroke.
 Remember the the blade should be close to the water to avoid
catching the wind.

In Kayaking
 Most of the work will come from the torso and legs and the
shoulder and arms are the ones will transfer the power to the
paddles.
 Make sure the front of the paddles is pacing front.
 Place the blades close to the kayak’s waterline.
 The lower arm should be straight while the upper arm should be
slightly bent. The upper arms wrist should be on the eye level of
the paddler.
 Press the stroke-side foot agaisnt the footpegs.
 Sink the blade in to the water.
 Your torso will add power to your stroke, coordinate it at the
beginning of the stroke, then lessen it at the end.
 Keep the upper arm relaxed and hold the paddles loosely to rest
partially your muscles.
 After the stroke move the blade out of the water and prepare for
the next stroke.

IMPORTANT THINGS TO REMEMBER IN CANOEING ANG KAYAKING

K – Know first your skills in swimming and canoeing & kayaking.
A – Avoid paddling alone
Y – Yield to safety and know where to get emergency
A – Always wear personal floating device and other safety equipment
K – Keep hydrated

C – Check weather conditions

A – Always plan ahead
N – Never forget to put your things in waterproof bags
O – Orientations given by the facilitators or leaders are important
E – Equipment should be tried and always tested.

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EXERCISES

EXERCISE 2.1 (DRAWING)

Direction: Imagine that you are doing the
said aquatic activities given in this lesson. Criteria
Draw a scene and explain why it is Creativity – 35%
memorable. The explanation must have at Technical Details 25%
least 200 words. It may be a landscape or Presentation 20%
portrait depending on your style. You can use Explanation 20%
different art and coloring materials in this TOTAL 100%
activity. The drawing will be graded base on
the given criteria. Kindly picture it and store it
for output keeping.

EXERCISE 2.2 (DANCE VIDEO CHALLENGE)

Directions: You must present a dance using the different strokes used in
swimming. The presentation must have a minimum of 1 minute to maximum
of 1 minute and 30 seconds. The video must in portrait, and must see your
whole body. Add music that can fit on your presentation. You will be graded
base on the given rubric.

Category 15 points 10 points 7 points

Body Movement The students use The student use The students use a
most of the body some strokes need few movements in
movements in in swimming the different
doing the different strokes in
strokes in swimming
swimming
Music The students were The students were The students
in the beat and in the beat but the weren’t in the beat
matches their music is slightly and has no music.
music on their not matches on
performance their performance
Step The students used The students use a The students are
Arrangement most of the few formation and stagnant and
different steps on their doesn’t add steps
formations and performance on their
creative steps that performance
blend on their
performance

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EXERCISE 2.3 (PICTURE DEMONSTRATION)

Directions: You will re-create 10 signals in the
Criteria
“Common Dive Signal”. You will be the model of
Creativity 35%
the said signals. You will add some creative
Technical Details 25%
details on your work. The presentation can be in
Presentation 20%
portrait or landscape, depending on your style to
Signal 20%
present the activity. The presentation will be put
TOTAL 100%
in PDF file to maintain some details of your work.
You will be graded by the given criteria

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ACTIVITIES
PHYSICAL EDUCATION AND HEALTH 4
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CONTENT STANDARD PERFORMANCE STANDARD

The learner… The learner…
Demonstrates Leads recreational events with
understanding of recreation proficiency and confidence
in optimizing one’s health as resulting in independent pursuit
a habit; as requisite for and in influencing others
physical activity assessment positively.
performance, and as a
career opportunity.

I. TOPIC
MOUNTAINEERING ACTIVITIES
HIKING AND TREKKING
CAMPING
ORIENTEERING
II. INTRODUCTION
In this unit, it comprises the basic of mountaineering which are hiking
and trekking, camping, and orienteering. This will help students to
be familiarized with their environment and may also use it in the
future.

III. ESSENTIAL QUESTIONS

1. What are the different mountaineering activities?
2. What are the necessities to conduct these activities?
3. What are the importance of doing these activities?

IV. LEARNING OUTCOMES

 Identify the benefits and importance of some practices used in
mountaineering activities
 Follow safety practices that is being used in these activities
 Modify activities that can be suitable in classroom settings

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WARM UP!

Poem Writing
Directions: Write a 4-stanza poem that describes nature. You can give your
thoughts or feelings about nature. It can be about loving, caring or protecting
our surrounding and environment. Write in a piece of paper

(TITLE)
_____________________________

_____________________________

_____________________________

_____________________________

DISCUSSION

HIKING AND TREKKING

MOUNTAINEERING
Mountaineering or Mountain Climbing is an activity to reach high positions of
mountains. Some enthusiast wants some challenging experience from hiking,
which is why they want to use different equipment to climb. Alpinism is
referred as “climbing with difficulty”, this term is being used in mountaineering
pertaining to climb or to reach Alps. There are three basic form of climbing:

Rock Climbing – rocky track condition

Snow/Ice Climbing – snowy slopes and avalanches
Mixed Climbing –

The challenges and difficulties to climb a mountain is also being measured.

According the National Climbing Classification System (Cox & Fulsass, 2003)
the overall climb is being measured by its: length of climb, amount of hard
pitches, difficulty of the hardest pitch, average difficulty, commitment, route
finding problems and over climb time. It is called as “commitment grade”.

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Hiking is done on man-made road or well-made trails and basically shorter in

distance. Trekking it has more rigorous such that it is done over variety of
terrain and takes longer time to hike.

CLASSIFICIATION SCALE
1. Walking (easy stroll)
2. Hiking along a path or rigged terrain
3. Scrambling (using hands for balance)
4. Climbing easy cliffs 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
7.
PREPARATION FOR HIKING AND TREKKING

PHYSICAL CONDITIONING
 All can hike or trek depending on the level of the trail, so even if you
are active or not you can do this activity.
 If you are going for a longer hike or trek you need to prepare your body
for the physical demands of the activity.
 Take regular exercises, 3 times a week for at the rate of 30-60 minutes,
weeks before the activity. It should focus on improving your
cardiovascular endurance and muscle strengthening and endurance
because the activity will require more of your aerobic rhythm and muscle
capacity.
 Fueling your body and being aware of your nutrition should be also
needed to be enhance for this activity.

TRIP PLANNING
 Know the information about the mountain, available itineraries and the
rules and regulation.
 If the trip is just one day, explore more possibilities like the location but
it should be match on your skill and your budget.
 Small groups is advisable in conducting hike or trek. It helps to manage
safety and monitoring the movements of your members.
 Weather condition should be also take in considerations, it will help you
to be prepared as you do these activity.
 Reviews of other people who have experiences the activity can be
helpful, it will give you knowledge and ideas about the location
 The plan should know by your partner/buddy, so he/she can check or
update you about your itineraries.

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ESSENTIALS NEEDED FOR HIKING OR TREKKING

BACKPACK
 Day hike can be needing a few things
so sometime it is good to use small
packs, but for Trekking is like
“bringing your home on your back” so
it carries most of your necessities.
 Backpack frames help hiker support,
protect and carry their belongings.
Internal-frame pack is designed to
help hikers to have stability and
balance in uneven trails. External-
frame pack is more on carrying heavy
or unequal loads that gives more
ventilation.
 Backpack design must be fit for the hiker. These are the needed
considerations in choosing your backpack: Appropriate length for your
torso, comfortable snug grips for the hips, and waist belts to keep close
to your body.
 Beginners should start with less weight in their packs. The loads must
not exceed 25%-30% weight of the carrier.

FOOTWEAR
 HIKING SHOES – shoes that best for well-defines trails and for shorter
hikes.
 HIKING BOOTS – it give more support and protection, and heavier
than hiking shoes. This helps for longer and rougher terrains.
 BACKPACKING BOOTS – for longer treks carrying heavy loads. These
are tough and can cope in all kinds of terrain and weather conditions.

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TREKKING POLES
 Rods that helps hikers who have difficulty or
knee problems. It is used to provide stability
on steeper trails.
 It has a maximum length of 135cm (54
inches).
 Some trekking poles can be used as tent
poles.

BASIC SKILLS IN HIKING/TREKKING

1. SETTING HIKING PACE

 Monitoring your breathing as you hike.
 For 5 minutes, start an easy walk with an same length and speed
of the step
 After 5 minutes, stop and check your breathing. If it is still normal
breathing, increase your pace but if you breathing heavily and
sweating slow down.
 If you still have normal breathing, repeat the step until you
breathing raises but does not make you sweat.

2. ESTABLISHING YOUR RHYTHM

 Rhythm is the pace one can maintain for long time without breaks.
 Synchronized your breathing with your steps. Always remember
to swing your arms to in sync your upper and lower body until you
keep a good momentum.
 Adjust your steps but always maintain your pace. Keep yourself in
rhythm.

3. TAKING BREAKS
 It helps recharge the body and minimize impact of the
environment
 Check necessities storage and other member’s status.

THINGS NEEDED TO BRING IN HIKING/TREKKING

 First Aid Kit
 Water (1-3 liters)
 Trail food
 Topographic Map and Compass
 Extra layers and rain gear
 Fire starter and matches

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 Multi-tool or Knife
 Flashlight or Headlamp and extra batteries
 Sunscreen
 Camera/Binocular
 Insect Repellant
 Cellphone/Two-way Radio
 GPS/altimeter watches
SAFETY REMINDERS IN HIKING AND TREKKING
H – Hike with a group and never alone. Hike within your skills.
I – Instructions from guides, facilitators, or leader should be given
utmost attention
K – Keep in mind and heart the LEAVE NO TRACE SEVEN PRINCIPLES.
E – Ensure safety of yourself and others.

CAMPING
Camping is an activity where group of people live in a certain area for leisure
purposes. They will build a tent or camper that will serve as a shelter. There
are two types of camping: Front country or car camping is a usual camping
style wherein the campgrounds are close to a vehicle with necessities. Certain
examples are; picnic grounds, local parks and tent camping. Backcountry
camping is the opposite, where no necessities are readily available and it
requires effort like hiking or trekking or kayaking to go of a certain location.

ESSENTIAL THINGS NEEDED FOR CAMPING

CLOTHES
Clothes provide defense and protection from different factors like maintaining
adequate temperature for the body and also from other elements like insect
bites. Layering clothes is an effective way of adapting the temperature of a
certain location.

LAYERING OF CLOTHES

LAYER 1: Base Layer or Skin Layer – The clothing that following the skin.
Cotton wear are good for hot or warm temperature, it helps perspiration pass
through the clothing and also preventing the wind cooling your body down.
For cold weather it is advisable to wear synthetics, wool, silk or thermal
garments to avoid absorption of sweat. Cotton wear in cold weather might not
be helpful because sweats are trapped in the cotton and letting it contribute
to the coolness inside the body.

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LAYER 2: Insulating Layer – clothing that is in the top of the base layer.
This layer helps to retain heat by trapping the air close to your body. Multiple
layers helps to trap air for longer period of time because it contribute to block
passage and remains inside the body. Fibers like wool and fleece are good for
insulation, for cold and wet weathers an insulated jacket is used all the time.

LAYER 3: Wind and/or Rain-Barrier Layer - This layer are also called as
“Shell”. This serve a protective layer from wind, rain, or snow. Mostly used for
bad weather condition, which a probable cause of poor ventilation if it is not
used. It help the other layer to be penetrated by the water from this condition.
The materials used in this layer are waterproof but have a good ventilation
system.

SLEEPING BAGS
Sleeping bags gave warmth and comfort for a good rest. Sleeping bags are
determined by the following:

 Kind of insulating material

o Down (feathers from duck or goose) warmer but not
waterproof
o Polyester/synthetic are waterproof but not warm and it is
heavier
 Loft (thickness)
o The thicker the loft is the more warmth it gives

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 The Shape of the bag

o Mummy-shaped bags are lighter and warmer.
o Barrel-shaped have more space but heavier.
o Rectangular-shaped roomiest which provides great warmth
but it is heavier and bulkier.

TENTS
Tents provide shelter and gives protection form rain, wind and insects. It
comes with many shapes, styles, and sizes. Most characteristics of a tent that
must have are: waterproof flooring, made from breathable material.

COOKING AND EATING UTENSILS

A small lightweight backpack stove is efficient than open fire because the
temperature can controlled and also it lessen the threat of causing fire which
helps to have a less impact on the environment.

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OTHER ESSENTIAL EQUIPMENTS

GENERAL SAFETY FIRST AID KIT CONTENTS

EQUIPMENT EQUIPMENT
 LANTERN  FLASHLIGHT  ADHESIVE BANDAGES
 TOILET PAPER WITH EXTRA  GAUZE PADS
 BIODEGRADABL BATTERIES  ADHESIVE TAPES
E SOAP  WATERPROOF  TWEEZERS
 INSECT MATHCES  SALT TABLETS
REPELLANT  POCKET  PARACETAMOL/ASPIRI
 SMALL KNIFE N
THERMOS  TOPOGRAPHI  ANTIHISTAMINE
BOTTLE C MAPS  MEDICINE FOR
 DUCT TAPE  COMPASS DIARRHEA
SAFETY PINS  SUNSCREEN  RAZOR BLADE
 SHOVEL  ROPE  MOLESKIN
 WATER  TUBE OF ANTIBIOTIC
TREATMENT OITMENT
 ANTI-STING RELIEF
OITMENT/CREAM

SAFETY REMINDER FOR CAMPING

C – Check all equipment. Check weather condition.
A – Awareness of surroundings.
M – Map of emergency.
P – Protection from sun, coldness dehydration and insects.
I – Include fire safety practices.
N – Never walk alone, never approach wild animals and never feed
animals in the mountain.
G – Go back and review the LEAVE NO TRACE SEVEN PRINCIPLES.

ORIENTEERING (MAP READING AND COMPASS USAGE)

An outdoor activity where the goal is to find various location points in a course
using a map and compass as a navigation tool. This activity can be done as a
competitive sports wherein it test the navigational skill and decision-making
skills of the participants. It also help to be familiar with its surrounding making
it possible to encounter different experience. This activity is also skill that is
required in hiking and trekking.

EQUIPMENT USED IN ORIENTEERING

 Map - is a two-dimensional illustration of a three-dimensional surface,
a graphic picture of the ground and terrain.

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 Compass - is a navigation instrument that points the direction through

the magnetic north.
 Whistle – instruments used for signal or to get the attention of
someone.
 Map Bag – protecting the map from getting wet.
 Red pen – use to mark locations in the map.

PARTS OF THE ORIENTEERING MAP

SCALE – a form of representation of distance in map. It helps the user to

estimate the distance through this measurement.

MAGNETIC NORTH LINES - Orienteering maps usually used magnetic north

lines. There are three norths: True North (direction of the North Pole), Grid
North (mostly used in maps) and Magnetic North (used in compass).

LEGENDS – figures or representation that describes the terrain, building,

rivers, etc. This symbols will help the users to give an idea of what will be the
location’s appearance.
COLOR LINES FOR
ORIENTEERING MAPS
 BLUE – water
topographies
 BLACK – rock and
man-made
topographies
 WHITE – open woods,
normal
 GREEN – thick
vegetation
 YELLOW – non-
wooded lands
 BROWN – natural non-
rock features and
contour lines

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ORIENTEERING MAP SYMBOLS USED BY INTERNATIONAL ORIENTEERING FEDERATION

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HOW TO USE ORIENTEERING COMPASS

1. Hold the compass level in the palm of your hand.

2. Place the compass in front of you, point it according to the Direction of
Travel Arrow (DTA).
3. Presume that you want to go to Southwest, with your compass, rotate the
Bezel, making the Northwest aligns with DTA.
4. Turn yourself and/or your hand until the Magnetized needle is aligned with
Orienting Arrow or with the Orienting Lines.
5. Go to the direction (southwest, in case for step no.3) where the DTA
points. Make sure the magnetic needle is aligned with the Orienting Arrow.

SAFETY REMINDERS IN ORIENTEERING

 Whistles are used as a form of communication especially when
emergency arises.
 Leave the wildlife alone. We must give respect for wildlife habitat.
 Bring extra compass, for safety and security purposes.

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EXERCISES

EXERCISE 3.1 (SEATWORK)

Directions: If you were only given 5 items to put in your backpack for hike
or trek, what will be the five essential things be? List them and explain your
answer.

EXERCISE 3.2 (TENT MAKING)

Directions: Create your own tent by using materials that can only be found
in your house. The capacity must be good for 2 people. If you have a phone
camera, kindly video record yourself while doing the activity. You will be
graded by the given rubric
20 POINTS 10 POINTS 7 POINTS
PRESENTATION The tent is very The tent is plain The tent is
presentable and and few minor unfinished and
well finished errors. have errors in the
presentation
DURABILITY The tent is sturdy The tent is sturdy The tent is
and secured but have the poles stumbling and it
unstable doesn’t have a
strong framework
CAPACITY The tent is capable The tent is only The tent is not
of 2 or more capable of one capable of having
person inside the person only a person inside.
tent

EXERCISE 3.3 (DIY COMPASS DEMONSTRATION)

Directions: Read the steps carefully first before doing the activity.
1. Download a Compass App as a calibrator, but if you have a compass you may
use it.
2. In 1 bottle cap, attach the Magnet vertically on the inside part of the bottle
cap, using the super glue.
3. Fill the Small bowl with water, and put the bottle cap on the water. Make sure
the magnet is the bottle cap
4. Identify the North point, and mark it outside the cap using the marker.
5. Once the north is identified, attach the bottle cap with the other. The bottle
cap with the magnet is in bottom while the other is the top.
6. On the cardboard, illustrate a compass symbols (North, South, East, West) and
attach the cardboard on the top of the bottle cap.
7. Put the bottle cap on the water bowl again and recalibrate it with the compass
app.
8. Make sure that all of your step is documented

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UNIT 4: MANAGEMENT OF
OUTDOOR ACTIVITIES
CONTENT STANDARD PERFORMANCE STANDARD
The learner… The learner…
Demonstrates Leads recreational events with
understanding of recreation proficiency and confidence
in optimizing one’s health as resulting in independent pursuit
a habit; as requisite for and in influencing others
physical activity assessment positively.
performance, and as a
career opportunity.

I. TOPIC
MANAGEMENT OF OUTDOOR ACTIVITIES
SAFETY PRACTICES IN OUTDOOR RECREATION

BUDGET AND LOGISTICAL ISSUES

II. INTRODUCTION
In this unit, it discuss about management ideas in terms of
conducting outdoor activities. It will help students to be aware on
their surroundings at the same time enjoying their leisure time.

III. ESSENTIAL QUESTIONS

1. What are the things to consider in managing outdoor activities?
2. What are the skill needed in conducting this kind of activities
3. What are the protocols and steps in achieving safety and
security?

IV. LEARNING OUTCOMES

 Recognize risks and hazards that may possibly harm people
 Follow properly the safety protocols that is being needed in
different situations.
 Produce creative activity proposal that can be fun and safe.
PHYSICAL EDUCATION AND HEALTH 4
UNIT 4: MANAGEMENT OF OUTDOOR ACTIVITIES

WARM UP!

Directions: In first aid, the basic thing you need is a triangular bandage and
the way to secure it is to do a square knot. In this activity you will create a
square knot, using the ends of the handkerchief. Try to practice and challenge
yourself to do the square knot in just 20 secs.

DISCUSSION

PANIC
Panic is the worst enemy of any emergency situation. It even makes a bad
situation worse, as this spreads to others as well. It does now allow one to
think. In fact, it even hinders or interferes with the rational thinking and
causes confusion. So, the first thing to do in an emergency situation is to stay
calm.

REMEMBER AND APPLY

• DANGER
• Always check first the danger and source of injury. Make sure the
surroundings are safe and out of danger, otherwise, you will also
D allow yourself to be a victim.

• RESPONSE/RESPONSIVENESS
• Can the casualty hear your voice? *Can they open and close their
R eyes? *Are there any movements? *Do they respond to touch?

• SEND
• Send or shout for help
S

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• AIRWAY
• Is the person’s airway? If the person is not responding and is
unconscious, check airway by opening the mouth and having a
A look inside. Tilting the head back with the chin facing up will
clear an airway.

• BREATHING
• Make sure that the victim is breathing by looking at breathing
signs, listening to exhales, and feeling air coming out of the
B mouth or nose

• CIRCULATION/COMPRESSION/CARDIOPULMONARY
RESUSCITATION
• If an adult is unconscious, no pulse, and not breathing, perform
C the CPR until the emergency personnel or medics arrive

CARDIOPULMONARY RESUSCITATION (CPR) -A lifesaving technique that

is administered when breathing and heartbeat of a person stopped.

THINGS TO REMEMBER IN ADMINISTERING (CPR)

AIRWAY
OPENING THE AIRWAY
The airway may be narrowed or blocked making the breathing noisy or
impossible. It occurs for several reasons: the head may tilt forward narrowing
the air passage; muscular control in the throat will be lost, which may allow
the tongue to sag back and block the air passage; and, because the reflexes
are impaired, saliva or vomit may lie in the back of the throat blocking the
airway. These situations can lead to the death of the casualty so it is
imperative that you establish a clear airway.

STEPS
a)Lie the person down on his/her back on a firm
surface.
b) Kneel beside the casualty.
c) Lift the chin forwards with the index and
middle fingers of one hand while pressing her
forehead backwards with the heel of your other

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hand. His/her jaw will lift his/her tongue forward,

clear of the airway.
NOTE: if the casualty’s breathing is or becomes
noisy, her airway is obstructed. Open and clear
airway immediately.

CHECKING FOR BEATHING

In order to find out whether an unconscious casualty is
breathing, after opening the airway, look, listen and feel
any signs of respiration

STEPS
a)Continue holding the casualty’s airway open
and place your ear above his/her mouth and
nose
b) Look along her chest and abdomen, if
he/she is breathing, you will hear and feel any
breaths on the side of your face and see
movement along her chest and abdomen.

CLEARING THE AIRWAY

Even when you opened the casualty’s airway, foreign matter such as vomit,
loose teeth or dentures, or food may block the airway, thereby preventing the
casualty from breathing. Any object that can be seen or felt should therefore
be removed if possible.

STEPS
a)Turn the casualty’s head to the side, keeping
it well back.
b) Hook your first two fingers and sweep round
inside the mouth. But, do not spend time
searching for hidden obstructions and make
sure that you do not push any object further
down the throat.
c) Check breathing again.

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BREATHING
ARTIFICIAL VENTILATION
The most efficient method is to transfer air from your own lungs into the
casualty’s, by blowing into them through the mouth (Mouth-to-Mouth
Ventilation). Sometimes, however, this is not possible in which case you may
have to use a manual method.

MOUTH-TO-MOUTH VENTILATION
The air we exhale contains about 16 per cent oxygen which is more than
needed to sustain life. In Mouth-to-Mouth Ventilation you blow air from your
lungs into the casualty’s mouth or nose (or mouth and nose together in a
child) to fill the casualty’s lungs. When you take your mouth away, the
casualty will breathe out as the elastic chest wall resumes its shape at rest.
This may not be suitable or possible in certain circumstances: if there are very
serious facial injuries; if the casualty is pinned face downwards; or if there is
evidence of corrosive substances around the mouth.

STEPS
a) Gently tilt the victim’s forehead back with one
hand.
b) Tilt the victim’s chin using the other hand; this
will open the victim’s airway.
c) Pinch nose close then cover the victim’s mouth
with your mouth.
d) Blow life-giving air to the victim. Watch for the
chest rise; if it does not rise reposition and
perform the rescue breathing all over again.

CIRCULATION
It is pointless continuing Artificial Ventilation if the casualty’s heart is not
bleeding, because the oxygenated blood will not be circulating. After the first
two ventilations you must check carefully to see whether the heart is beating.
Always remember while it is sometime acceptable to assist breathing which is
failing, the heart action is easily upset, so never attempt external chest
compression if the heart is beating, even faintly, and any pulse is left.

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EXTERNAL CHEST COMPRESSION

STEPS
a) Locate hand position to the center of the chest.
b) Place heel of one hand on the lower part of the breastbone.
c) Put other hand over the first, interlacing your fingers for support.
d) With straight arms and shoulder positioned over the victim’s chest, push
down on the victim’s chest. For adult, 2 inches or 5cm. deep
e) Give 30 compressions in 18 seconds or less and let chest rise completely
between compressions and give two rescue breathes.
f) Repeat cycle until help arrives or when there are signs of movement.

CHECKING FOR CIRCULATION

Before commencing External Chest Compression it is very important that you
establish that there is no circulation. Although the casualty may be blue
around the lips(cyanosed) if the heart is not pumping blood to the surface,
the only reliable way of establishing a lack of circulation is to check the pulse
at the neck (carotid pulse). This pulse can be felt by placing your index finger
tips gently to the voice box and sliding them down into the hollow between
the voice box and the adjoining muscle. (The pulse at the wrist is unreliable).
It must be checked again after the first minute and then every three minutes
thereafter. It will only return spontaneously if the heart is breathing.

FIRST AID FOR COMMON EMERGENCIES IN OUTDOOR RECREATION

FIRST AID - It is an immediate and temporary care given to a person who

suddenly gets ill or injured. It includes self-help and home care if medical
assistance is not available or delayed. Anyone who gives first aid is a first
aider.

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COMMON INJURIES AND ILLNESSES IN THE OUTDOOR

A. CUTS, SCRAPES AND PUNCTURES

CUTS - It is a cut caused by knife, broken glass or any sharp objects.

SCRAPES - It is caused by rubbing or scrapping the skin against a rough

surface.

PUNCTURES - It is a piercing wound caused by nails, needle, and other

pointed objects.

FIRST AID
 Clean cuts with soap and water.
 Apply direct pressure using clean cloth.
 Raise the limb above the heart to help slow down bleeding.
 Do not apply tourniquet unless the bleeding is severe and does not stop
even with direct pressure.

EMERGENCY PERSONNEL MUST BE CALLED IMMEDIATELY IF:

 Severe bleeding or bleeding does not stop despite pressure.
 Internal bleeding.
 Abdominal or chest wound.
 Blood spurts out of wound.

B. SPRAIN, STRAINS, AND FRACTURES

SPRAIN - A sprain is a stretch and/or tear of a ligament, the fibrous band

of tissue joining the end of one bone with another that stabilizes and
supports the body's joints.

STRAINS - A strain is an injury to a muscle or tendon (fibrous cords of

tissue that connect muscle to bone). In a strain, a muscle or tendon is
stretched or torn.

FRACTURES - is a broken bone. It can range from a thin crack to a

complete break. Bone can fracture crosswise, lengthwise, in several places,
or into many pieces. Most fractures happen when a bone is impacted by
more force or pressure than it can support.

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FIRST AID
 RICE Principle (Rest, ice pack, compression, and elevation)
 Immobilization for severe cases to hasten healing process
 Apply bandage

EMERGENCY PERSONNEL MUST BE CALLED IMMEDIATELY IF:

 Suspects head, neck, or back
 Bone sticking out of the skin
 Bleeding does not stop
 Blood spurts from the wound

C. CONCUSSIONS - A concussion is a type of traumatic brain injury—or TBI—

caused by a bump, blow, or jolt to the head or by a hit to the body that
causes the head and brain to move rapidly back and forth. This sudden
movement can cause the brain to bounce around or twist in the skull,
creating chemical changes in the brain and sometimes stretching and
damaging brain cells.

FIRST AID
 Treat cuts
 Apply ice or compress
 Rest until symptoms disappear

CALL IMMEDIATE HELP IF THE FOLLOWING OCCURS

 One vomits repeatedly
 The pupils become unequal
 Agitated or confused
 Unconscious or passes out
 Drowsy feeling
 Pain in the neck after fall or knocked out
 Slurred speech
 Seizure

D. BLISTER - a small bubble on the skin filled with serum and caused by
friction, burning, or other damage

FIRST AID
 Place a piece of adhesive over affected area.
 Doughnut-shaped moleskin helps when blisters are at the bottom of
foot.

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 If blisters have popped, wash area with soap and water then put
antibiotic cream.
 If it absolutely necessary, drain a blister with a sterilized needle into the
side of the blister. Apply with antibacterial solution and cover with gauze
dressing and tape.

E. BURNS AND SCALDS

FIRST AID
 “Stop, drop, and roll” method
 Take off constrictive clothing immediately
 For First Degree Burn
o Put affected area under running water or immerse in cool water
o Cover with dressing, non-adhesive bandage, or cloth
o Do not apply butter or ointments
 For Second Degree Burn
o Immersed in cool water for 10-15 minutes, apply compress if
running water is not available
o Do not apply ice, it can lower body temperature
o Do not break the blister or apply butter/ointment
o Protect it with dressing
o To prevent shock, let the person lie flat and elevate feet for about
12 inches high and elevate burn area about heart level
o Wait for emergency

AILMENTS AND ILLNESS

A. FEVER AND HEADACHE

EMERGENCY SHOULD BE SOUGHT WHEN THE PERSON IS:
 Unresponsive
 Having difficulty breathing or is wheezing
 Has lips turning bluish
 Experiences convulsions or seizures
 Seems confused
 Observes sudden onset of rashes

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ALTITUDE/MOUNTAIN SICKNESS

B. HIGH ALTITUDE PULMONARY EDEMA (HAPE) -Fluids accumulated in

the lungs and make breathing extremely difficult.

EMERGENCY TREATMENT SHOULD BE SOUGHT WHEN THE PERSON

HAS HAPE AND EXHIBITS THE FOLLOWING PROGRESSION OF
SYMPTOMS
 Shortness of breath at rest or experiences tightness of chest
 Gurgling or rattling breaths
 Cough with frothy or pink sputum
 Lips or fingernails turn bluish or grayish
 Respiratory failure
 Drowsiness

C. HIGH ALTITUDE CEREBRAL EDEMA (HACE) - Buildup of fluid in the

brain causing swelling and changes the person’s mental state.

A PERSON WITH HACE BEGINS WITH CONFUSION AND THE

FOLLOWING
 They having trouble keeping up with the ground
 Walking and coordination become impaired
 As the brain continue to swell, lethargy and then comatose will develop

FIRST AID FOR THIS ILLNESS

 If symptoms are severe, descend to 1500 to 2000 feet with minimal
exertion as possible. Keep going down until symptoms go away
 If symptoms are mild, the person should not go any higher until
symptoms are completely gone
 Treat symptoms, give the person oxygen if available, keep him warm,
and have him rest, give him plenty of fluids, and give pain relievers.

D. HYPERTHERMIA - A condition where body produces or absorbs heat

more than it can dissipate.

CAUSES
 Air temperature
 Solar or reflected radiation
 Poor ventilation in clothing
 Low fitness level

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E. HEAT CRAMPS - Painful, involuntary muscle spasms that usually occur

during heavy exercise in hot environments. The spasms may be more
intense and more prolonged than are typical nighttime leg cramps. Fluid
and electrolyte loss often contribute to heat cramps.

FIRST AID
 Cool down and replenish loss electrolyte
 Gently stretch and massage affected muscle group
 Do not resume the strenuous activity and rest until cramps go away
 Take salt pill with water

F. HEAT EXHAUSTION - A condition is caused by loss of salt and water from

the body. It is more common in persons unaccustomed to working in a very
hot, humid environment. It can be aggravated by a stomach upset with
diarrhea and vomiting.

FIRST AID
 Lay the casualty down in a cool place.
 If he is conscious, give him sips of cold water to drink.
 If the casualty becomes unconscious, open his airway and check
breathing.
 Seek medical aid

G.HEAT STROKE - A condition is caused by a very high environmental

temperature or a feverish illness that leads to a greatly raised body
temperature. It develops when the body can longer control its temperature
by sweating and can occur quite suddenly

FIRST AID
 Move the person to a cool environment and remove constrictive clothing.
 Wrap in a cold, wet sheet and keep it wet.
 Apply cold ice packs to the armpit, neck, and groin.

H. HYPOTHERMIA - The body chills faster than the body’s ability to

produce heat due to exposure to cold, wet, and/or windy weather.

SYMPTOMS
 Numbness
 Uncontrollable shivering
 Skin turns bluish
 Pulse and respiration slow down

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 Unconscious

FIRST AID
 Move the person to a sheltered area and restore warmth slowly
 Remove wet clothes and replace with dry clothes
 Wrap with blankets or sleeping bags
 Exhale warm air
 Warm the trunk first – not the hands and feet – as warming extremities
first can cause shock
 Find ways for the victim to stay conscious
 CPR

AQUATIC HAZARDS AND DROWNING

A. DECOMPRESSION SICKNESS - A serious deep water diving related injury.

It happens when diver fail to follow prescribed dive profiles, and it can also
happen after a rapid ascent.

B. DROWNING

FIRST AID
 Call for help
 Turn the drowning person’s head to the side
 Check for breathing and pulse. If both are not present, perform CPR
 If there is pulse but no breathing, begin mouth-to-mouth resuscitation
 Give two rescue breathing in the mouth of the person as you pinch his
or her nose

C. JELLYFISH/ PORTUGESE MAN-OF-WAR/ FIRE CORALS

SYMPTOMS
 Swelling of the affected area
 Burning sensation
 Severe and continuous pain

FIRST AID
 Get out of water
 To stop stinging
o Wash the area with seawater
o Rinse the area with vinegar for least 30 seconds. Baking soda if
vinegar is not available

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o Soak the area in hot water for 20 minutes. Cold packs can used
instead use cream or oral antihistamine

D. SEA URCHIN/ WEEVER FISH

FIRST AID
 Remove large spines carefully with tweezer
 Scrub wound with soap and rinse with fresh water
 Do not close the wound with tape

E. STINGRAY

FIRST AID
 To control pain, immerse the affected area in hot water for 30-90
minutes
 Spines should be carefully removed from wound using tweezers. Spine
embedded in or near joints or tendons must be assessed and spines
may need to be surgically removed.
 Clean wound using soap and fresh water

ENVIRONMENTAL HAZARDS

A. POISON IVY/POISON OAK/POISON SUMAC/WOOD NETTLE

FIRST AID
 Avoid rubbing the area
 Remove stinging hairs by duct tape or tweezers
 Wash the exposed area with soap and warm water within 10 mins
 Remove contaminated clothing
 Apply cold compress for 15-30 minutes
 Put calamine lotion
 Give oral antihistamine

B. LEECHES

FIRST AID
 Do not pull it out because it can “vomit back”
 Apply alcohol-based solution or flame to fall off leech
 Wash the wound with soap and water
 When it enters mouth, throat, or nose, it is suggested to gargle with
alcohol-based drink

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 When it enters the eyes, call for medical personnel

C. SNAKE BITES

CHARACTERISTIC OF A VENOMOUS SNAKE

 Venomous snakes have triangular shaped heads and elliptical eyes
 Have color pattern
 If one is bitten it is important to identify or remember what the snake
look like

FIRST AID
 Reassure the victim who may be anxious
 Lay the person down and make it sure to immobilize the bitten limb with
a splint or sling
 Avoid interference with the bite wound
 Bring the person to the nearest hospital

THE FOLLOWING ARE THINGS THAT SHOULDN’T DO

 Tire patient
 Use tourniquet
 Use ice pack on the bite marks
 Punctures, pinch, or scrape bitten area
 Suck in venom
 Elevate the wound at the same level or higher than the chest/heart area

BUDGET AND LOGISTICAL ISSUES

SITE PLAN, ROUTE PLAN, AND EVACUATION ROUTES

The following must be given consideration in planning for the route, activity,
and selection of site.

ITINERARY
 Enumerating the activities and identifying the estimated date or time
when activities will be taking place.
 Itinerary always starts from departure up to arrival to original take-off
point.

HOW TO GET TO THE SITE, WHICH INCLUDES

 Distance
 Transportation
 Alternate routes

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HAVING A BACKGROUND INFORMATION OF THE ACTIVITY SITE AND

MAPPING OF THE ACTIVITY

 In snorkeling, one need to identify the specific location of the snorkeling

site and the characteristics of the waters such as the current, undertows,
waves, and aquatic hazards.
 In canoeing or kayaking activity, the important things to learn
beforehand are knowing the starting point of the river and the various
points of the path or route. This also involves knowing the
characteristics of the river such as its rapids and rocks or where one can
stop if needed.
 Mountain climbing involves knowing the elevation gain, the kind of trail,
environmental hazards, temperature, and weather.
 In orienteering, the site and map need to be studied ahead of time so
as understand the terrain, vegetation, etc.
 In scuba diving, a diving plan is a must. Just like snorkeling, part of the
plan should also involve the characteristics of the water.
 In camping, one needs to know the camping site location and its
environment, its available facilities (front country camping), and water
source, if any.
 An important part of route planning is also identifying the nearest
emergency facility in case it will be needed.

SAFETY AND RISK MANAGEMENT

 Safety and risk management plans for the site and itinerary should be
in place.
 Activity-specific guidelines must also be formulated and orientation
must be given to all participants
 Action plans for emergencies must be prepared and everyone involved
the plans must be informed.

LOGISTICS
 When done as a school or class activity, it is a requirement that:
o The scope of the activity is clearly outlined
o The approval of the school must be sought; and
o Written approval consent is taken for each participants of minor
age.
 Equipment list and checking of equipment
 List of essential things to bring must be given to participants

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 Transportation (to and from the site such as land transportation and
boat in case it is located in another island or somewhere in the sea,
tricycle, or other local vehicles)
 Food and menu preparation
 Application for permits and fees
o Some outdoor activities in the Philippines would require permits
to be able to proceeds with the activity. Trekking in Mt. Kanlaon,
Mt. Apo and Mt. Banahaw are among those that need one. Diving
at the Tubbataha Reefs also needs a permit for entry. For all
permits, fees are required.
o Other trekking sites do not require permits but registration to the
local tourism office or local government office is a requirement
and some feed have to be paid. Registration is usally required by
the government in order to know who and where the tourist are
going.
 Lodging reservations when needed (for instance a transit place before
going to the actual site or for extended stay)
 Coordination with on-site facilitator or guide and with local tourism office
or government unit plan for contingency or emergency.

BUDGET
Every activity will be requiring costs that will cover:
 Transportation
Most, if not all, outdoor recreational activities are done outside of the city.
This will entail traveling to the planned location.

Traveling can either be by bringing own vehicle or by using the public

transportation. It also means knowing ahead of time the routes leading to
the location, and it is also best to study the terrain, the environment, etc.,
in case the participants would need to walk.

Traveling with own vehicles will include costs for gas and toll fees. On some
places, parking fees may be charged too.
When traveling using the public transportation, costs may include:
 Plane ticket and airport taxes if you are flying to a more
distant location
 Bus ticket for land travel
 Fares for tricycle or jeep
 Boat fares for those going to islands, which may include
insurance fees

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 Food can be brought individually or prepared as a group wherein cost

can be divided among the participants. For hiking and trekking, freeze-
dried meals, and energy food are available but may be costlier.
However, such luxuries and justifiable when at the end of a tiring day,
these foods will not require further energy and preparation other than
boiling
 Rental for Gadgets or water. Equipment
 Lodging (if needed)
 Permit fees
 Professional Guides - Guide are also required – if not recommended –
for some activities such as spelunking, whitewater rafting/canoeing or
kayaking and even trekking or hiking. Professional fees are also paid to
the guides.

It is very helpful to research (one way is through the internet) for

arrangements and travel guides. Travel blogs are very helpful in giving tips on
how to reach certain places and in obtaining other relevant and important
information. Many more popular outdoor recreation sites also have their own
website, where contact numbers or email addresses are posted. This way you
can make inquiries by call or email ahead of your planned outdoor activity.

EXERCISES

EXERCISE 4.1 (SEQUENCE)

Directions: Sequence the following procedures by writing numbers 1-10, 1
being the first procedure.
_____ Completely seal the person’s mouth.
_____ Use upper body weight to push down or compress the chest at
least two inches.
_____ Continue cycle
_____ Tilt head, lift chin
_____ Place the heel of one hand over the center of the person’s chest,
then the other hand on top of the first hand.
_____ Push hard at a rate of 100 compressions per minute.
_____ Pinch nose shut
_____ Kneel next to the person’s neck and shoulder.
_____ Put the person on his or her back
_____ Blow in for about 1 second to make the chest clearly rise

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EXERCISE 4.2 (VIDEO PRESENTATION)

Directions: Create a video about administering CPR. You can use doll or stuff
toys as a victim and also include instructions in the video. Make it at least 2-
3 minutes video presentation. The graded will be based on the given rubric

20 POINTS 10 POINTS 7 POINTS

PROCEDURE All procedures for Some steps in Majority of the
CPR are CPR wasn’t steps in CPR
performed performed wasn’t performed
CORRECTNESS/ Technical details Certain technical Almost all
TECHNICALITIES were performed skills weren’t technical skill are
very well performed not performed
and some
weren’t correct.
VIDEO The presenter The presenter The presenter
PRESENTATION added creative added little didn’t add or give
details and creative details some details and
relevant but give information
information in information
the video

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REFERENCES

BOOKS

Aparato C., Brebante Z., Callo L., & Dajime P. (2017). Physical Education and
Health (Volume II). Rex Book Store Inc.

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