PHYSICAL EDUCATION 12
Outdoor Recreations refer to organized activities that may be participated in by individuals during their
free time.
Clayne R. Jensen (2006) divided a day into three parts based on time:
Existence time is defined as the time spent in maintaining biological and physiological needs.
Subsistence time is defined as the time spent in school and school work for students, work, and chores.
Free time is defined as the time an individual has after engaging in existence and subsistence time.
Benefits of Outdoor Activities:
Physical Health
An active lifestyle is more beneficial to physical health than a sedentary life. Spending time outdoors
engages an individual in many physical activities, such as walking, climbing, running, and cycling.
Psychological and Emotional Benefits
Recreational activities act as “de-stressors” because they help relieve stress.
Spending time outdoors and engaging in recreational activities boost an individual’s self-esteem,
morale, and creativity.
Social Advantage
Individuals oftentimes engage in outdoor activities as a
way to bond with their family members and loved ones.
These activities allow opportunities for bonding as people share similar interests and passion for outdoor
recreational activities.
Economic Sector Benefits
A relaxed body and mind increases work productivity and efficiency in the workplace.
The ecotourism sector has created job opportunities and promoted other economic activities that have
contributed to the country's economic growth.
Spiritual Well-Being
Outdoor recreation enhances spiritual values and calms a person. Nature heals, restores,
rejuvenates,and soothes the mind, body, and soul.
The 7 Principles of “Leave No Trace”
The Leave No Trace principles are a set of guidelines for enjoying the outdoors responsibly and
minimizing our impact on the environment.
Principle 1: Plan ahead and prepare.
Before visiting a place, make sure your plans and activities comply with the rules, guidelines, unique
concerns, and safety procedures for the area you will visit.
Principle 2: Travel and camp on durable surfaces.
A durable surface or existing tracks, rocks, gravel, and dry grasses should be your choice when you
engage in walking, biking, hiking, camping, or other outdoor activities.
Principle 3: Dispose of waste properly and in appropriate places.
People should follow the principle "pack it in, pack it out." Wastes such as leftover food, fruit peels, or
wrappers should not be left or disposed of on the site.
Principle 4: Leave what you find.
People should follow the principle "take only pictures and leave only footprints."
Plants, rocks, marine animals, or other natural objects should be left in nature and not be taken.
Principle 5: Minimize campfire impacts.
It is recommended to use a lightweight stove for cooking, a candle lantern for light, and minimize fire as
possible. In places where fires are permitted, it is recommended to use fire rings and fire pans that are
already present at the site.
Principle 6: Respect wildlife.
Wildlife observation should be enjoyed from a distance, and approaching or following wildlife should be
avoided. Leaving human food and trash in the outdoors must be avoided to protect wildlife.
Principle 7: Be considerate of others.
The quality of experience of everyone visiting the place, including yours, should be taken into
consideration. Be polite to fellow travelers and respect them. Do not talk in loud voices or make noises;
just enjoy the sound of nature.
Snorkeling is the practice of swimming face down on or through a body water while breathing the
ambient air through a shaped tube called snorkel.
For Leisure and Exploration:
● It allows people to enjoy underwater wonders and explore the beauty of marine environments.
● It allows individuals to observe and appreciate marine life beneath the water's surface.
● It offers the opportunity to participate in underwater sports and activities that provide both
recreation and excitement.
For Rescue Operations and Mental Health:
● Water-based rescue teams use it for efficient underwater search and rescue operations.
● It improves an individual's mood and mental well-being.
Benefits of Snorkeling
Physical Health
● Snorkeling enhances overall fitness.
● It boosts aerobic health.
● It strengthens heart muscles.
Body Workout
● It engages various muscles.
● It improves lung function.
Basic Equipment in Snorkeling
● mask
● snorkel
● fins
● snorkel vests
● skin protection
● swimming cap
● mask defogger
Tips for Choosing a Mask
● Choose a snorkeling mask that fits your face shape properly.
● Check the mask's skirt and perform a suction test to ensure a secure fit. Test for comfort and
check the seal to prevent water leakage.
Scuba diving is an outdoor recreational activity that involves swimming underwater while breathing air
from a tank and a special device strapped to your body.
Purposes of Scuba Diving:
For Recreation and Exploration
● exploring marine life
● engaging in underwater photography and videography to capture the beauty of the aquatic
world
For Technical and Commercial Purposes
● exploring submerged caves and sunken shipwrecks
● engaging in underwater construction and coastal repairs
For Military Applications
● conducting submarine surveillance
● carrying out mine clearance and recovery missions
Scuba Diving Requirements
Age, Health, and Disabilities
Swimming Skills
Basic Scuba Diving Equipment
● dive mask
● snorkel tube
● regulator
● buoyancy control device or BCD
● diving octopus
● weight belt
● pressure gauge
● scuba tank
● fins
● scuba or wet suit
● other accessories
Canoeing is an outdoor recreational activity that involves propelling a canoe across water using a paddle.
Kayaking is an outdoor activity involving the use of kayak, typically enclosed boat, propelled by a double-
blade paddle.
Canoes
These are designed for easy transport, have wooden ribs, and are traditionally made from tree trunks.
Kayaks
These are used for hunting and are made from the same materials as canoes.
● Length: Longer canoes and kayaks are faster. On the other hand, shorter canoes and kayaks are
more manageable.
● Beam (Width): Wider canoes and kayaks provide better stability. Conversely, narrower canoes
and kayaks are faster.
● Bottom Shape: Flat-bottomed canoes and kayaks provide excellent stability. Round-bottomed
designs offer increased maneuverability. Vee-bottomed canoes and kayaks provide enhanced
tracking and stability.
Canoe and kayak designs can be characterized by their side profiles, which include tumblehome, flared,
and straight sides
Single-Blade, Double-Blade, Length, and Size
● A single-bladed paddle is typically used in canoeing, while a double-bladed paddle is commonly
utilized in kayaking.
● The choice of paddle type depends on several factors, including the paddler's physique, boat
size, and preferred stroking technique.
Other Equipment Needed
● personal flotation device
● helmet
● appropriate clothing
● water
● heat protection items
● emergency kit
● other sea kayaking equipment
Sea Kayaking and River Rapids
● They offer a range of difficulty levels catering to participants from novice to advanced. These
levels are categorized from Class I to Class VI, indicating the varying degrees of challenge and
skill required.
Health Benefits of Paddling:
It improves cardiovascular health.
It strengthens muscles in the back, sides, shoulders, and chest
It uses core and leg muscles.
Safety Precautions in Aquatic Activities
How to Remove Ear Pressure
1. Do the pinch-blow nose procedure by pinching the nostrils and blowing gently through the nose.
2. Move the jaw side to side.
Important Things to Remember while Snorkeling
1. Beginners should stay close to the shore and within their comfort zone.
2. Never snorkel alone.
3. Check the weather conditions and be aware of the surroundings.
Conservation and Energy:
1. Conserve energy and use personal flotation devices like snorkel vests or life jackets.
2. Avoid touching or disturbing marine flora and fauna
Important Things to Remember When Kayaking or Canoeing
1. Assess your skills and avoid paddling alone
2. Always wear personal flotation devices and stay hydrated.
Planning and Emergency Procedures
● Plan your route and ensure your belongings are properly waterproofed.
● Pay close attention to safety orientations provided by guides or instructors.
● Familiarize yourself with emergency procedures.
Safety Reminders for Scuba Diving
Before Diving
1. Assess your physical condition and plan the dive according to your abilities and experience level.
2. Choose dive sites that match your skills and always perform equipment checks.
During Diving
While underwater, maintain relaxed and natural breathing. Clear your ears regularly to avoid discomfort
After Diving
Properly stow your equipment. If you experience any unusual feelings or symptoms, report them to
the instructor.
