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Quarter Three, MODULE, , 1|H ealth -Optimizing Phys ical Education 4
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LESSON 1: Recreational Activities, ✓, ✓, ✓, , is an activity are often done for enjoyment, amusement, or pleasure and, are considered to be "fun"., is the expenditure of time with intent to gain some refreshment, is a break from monotony and a diversion from the daily routine, , Recreation refers to the activities that takes place during an experience known, as leisure. Recreational activities can be classified as either passive or active., Passive recreational activities done during leisure but at a sedentary position,, while Active recreational activity requires one to expend energy while, performing these activities., Recreational activities typically take place during three settings: during leisuretime, at work or school at home, and during active transportation., •, •, , Indoor Recreation- when the activity is within the premises of your, comfort zone at home at home or inside the building., Outdoor Recreation- when the activity is undertaken in natural, rural, or open space outside the confines of buildings, usually large land, area that is close to nature., , Nature of the Recreational Activities, Recreational activities, as physical activities, have fitness and healthrelated benefits. Aquatics and mountaineering are two popular activities that, people do rest and recreation. Other activities involve engaging and interesting, activities that promote health and teach self-defense, such as martial arts, training. The idea behind these activities is to expand the mind and body in a, positive, healthy way., Without recreation, life would be unbearable, unsatisfying, and, unbalanced. Recreation opens the road to opportunities for self-discovery selfexpression and creativity., 2|H ealth -Optimizing Phys ical Education 4
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Under this topic, recreational activities are grouped into health-optimizing, activities – aquatics, mountaineering, and community recreation engaging in fun, activities that relieve stress., Principles of Recreational Activities, Teamwork, o, , Activities that focus on teamwork help teenagers to develop their, social skills. They learn how to communicate their ideas and point of, view, and how to cooperate with others to reach a goal., , Leadership, o Team building games that develop leadership qualities allow teens to, take ownership of a task and see it through from start to finish. They, learn how to manage resources, listen to input from other team, members, and exercise their problem-solving skills., Trust building, o Team building activities that build trust are great for providing a, channel for teenagers to connect with each other. It develops their, interpersonal and communication skills., Creative thinking, o Group games that encourage creative thinking are great fun and, perfect for teens. Give your group of teenagers an opportunity to, imagine possibilities, execute their ideas and refine those ideas if they, do not work., Scope of Recreation, An individual may voluntarily participate in many recreational activities,, either as a spectator or as an active event participant. The scope of recreation, is wide enough to cover the many activities that an individual may freely choose., These activities can be performed either indoors or outdoors., 3|H ealth -Optimizing Phys ical Education 4
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Below are some of the activities., Games, ▪, ▪, ▪, ▪, , ▪, , Scrabble, Dominoes, Uno Cards, Snake and, Ladders, Jenga, , Nature and Outdoor, Activities, ▪ Camping, ▪ Going to parks, ▪ Nature Tripping, ▪ Hiking, ▪ Swimming, ▪ Mountain Climbing, , Special, Events, , ▪, , ▪, ▪, ▪, , Attending, social events, Going discos, Attending parties, Dinning out, , Mental, Linguistic, and Literary, Activities, , ▪, , ▪, , ▪, , Reading, pocketbook or, comics, Reading, magazines or, newspaper, Reading books, , Technology-based, Activities, ▪ Internet surfing, ▪ Chatting, ▪ Texting, ▪ Playing at the, arcade, ▪ Computer, Games, Commercial &, Home, Entertainment, &, Music Activities, ▪ Watching, movies or tv, ▪ Attending social, event, ▪ Going discos, ▪ Attending, parties, ▪ Dinning out, , Fitness Activities, Fitness walking, Jogging, Biking, , ▪, ▪, ▪, , Miscellaneous, Hobbies, , ▪, , ▪, , ▪, , ▪, , Spending time, at one’s house, Window, shopping, Playing with, pets, Hanging out, with friends, , Benefits of Outdoor Activity to our Health, Outdoor recreational activities or green exercises have shown to provide, more benefits than traditional exercise. It is important to learn how to, disconnect from your daily life and expose yourself to natural environments., This can have positive effects on your physical and mental health., Everyone needs to have some downtime in a quiet place. It is healthy to, have your own space to simply reflect, think and imagine, wonder and be alone., You can sort your thoughts and feel calm. When you have found your quiet, space, just sit and enjoy solitude. The activity encourages relaxation and comfort., Nature provides us with many opportunities to think quietly and be energized, by our surroundings., 4|H ealth -Optimizing Phys ical Education 4
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LESSON 2: Aquatics, Aquatics has a unique place in a balanced physical education program. It, provides students with a water-based learning experience through participation, in a broad range of structured activities. It provides opportunities for physical,, psychological, and social development of each student., Benefits of Aquatics, Physical Benefits, ▪ Students of all ability levels can develop a range of skills in the water, ▪ Students can improve stamina, functional capacity, and local muscular, endurance without undue strain on the joints, ▪ Students will have the opportunity to develop a range of skills which can, be used throughout their lives., Social Benefits, Aquatics provides an opportunity to participate in physical activity which can:, ▪ be enjoyed with family and friends, ▪ develop an awareness of safety in or near water, ▪ provide opportunities to share responsibilities and cooperate with others, ▪ become involved in competition at appropriate levels, ▪ assume different roles and responsibilities i.e., personal safety, cooperation, care of others., Psychological Benefits, Students can experience:, ▪ an appreciation of personal success, ▪ an improved self-image and sense of independence, ▪ an enhanced feeling of well being, ▪ an opportunity to experience risk and challenge., It aims to provide students with the opportunity to develop personally, socially,, and physically through participation in aquatics in a safe and enjoyable, environment., 5|H ealth -Optimizing Phys ical Education 4
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Objectives, o To develop confidence in the water, o To perform at least one recognized swimming stroke competently and, safely, o To develop competence in and an understanding of basic water safety and, lifesaving skills and an ability to make decisions having assessed hazards, which relate to water activities, o To demonstrate an awareness of the fitness requirements of aquatic, activities and their value as a fitness promoting activity, o To co-operate with others in the learning environment., , LESSON 3: Swimming, Swimming, in recreation and sports, the propulsion of the body through, water by combined arm and leg motions and the natural flotation of the body., Swimming as an exercise is popular as an all-around body developer and is, particularly useful in therapy and as exercise for physically handicapped persons., It is also taught for lifesaving purposes., One of the most popular water sports is swimming. Swimming has been, around for centuries. It has evolved to become one of the most common, recreational activities as well. Swimming is a sport that tests your fitness and, stamina., Swimming is a great recreational activity for people of all ages., Recreational activity means any outdoor activity under- taken for the purpose of, exercise, relaxation, or pleasure, including practice or instruction in any such, activity. Recreational swimming can provide you with a low-impact workout and, it’s also a good way to relax and feel good. Common swimming styles in, recreational swimming are breaststroke, backstroke, side stroke and freestyle., Health Fitness Components of Swimming, 1. Cardiovascular Fitness, Swimming is an excellent cardiovascular activity because it involves continuous, movement of large muscle mass in a low-to-zero gravity environment, which, 6|H ealth -Optimizing Phys ical Education 4
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makes it easy on your joints. Swimming for at least 20 minutes, three times a, week can help you achieve a healthier life because it gets your heart rate up,, burns fat and improves your body’s ability to pump oxygen-rich blood to your, working muscles., 2. Muscular Endurance and Muscular Strength, Exercising in water adds natural resistance to your workout, which helps build, stronger muscles. Unlike running or riding a bike, swimming builds muscle in both, the upper and lower body. It also boosts endurance, enabling you to swim longer, and further before muscles are fatigued., 3. Flexibility, Another benefit of the strength training aspect of swimming is injury prevention., One of the leading causes of injury is weakness of an improperly conditioned, muscle or weak joints, both of which can be improved through strength training., Swimming improves flexibility, a factor that allows you to continue swimming, even when you're unable to participate in other sports., 4. Body Composition, Lower body fat and higher muscle mass leads to improved flexibility and more, calories burned during a workout. Because swimming burns calories while also, building strength and endurance, it is an excellent fitness activity for achieving a, healthy body composition and fabulous tone., Competitive Swimming and Recreational Swimming, COMPETITIVE SWIMMING, Competitive swimming is an activity which involves swimming as its, primary mechanism in competing which can either be individual or team based., Example: World Championships, Olympics, RECREATIONAL SWIMMING, Recreational swimming occurs when learning swimming and water safety, is the main objective of the activity. Recreational swimming is often less, structured than sessions designed to teach swimming and water safety and may, 7|H ealth -Optimizing Phys ical Education 4
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occur in a wider than usual range of environments., Example: Swimming in the pool (learning the basics of swimming), Five Basic Skills in Swimming, BASIC SKILL, Water Comfort, , Breath Control, , PICTURE, , DESCRIPTION, The most basic and, essential swimming skill is, simply, becoming, comfortable in the water., Although humans are born, with innate water skills,, many people develop a, fear of the water. To, become, more, comfortable in the water,, spend time in a shallow, pool or wading in the, ocean. Never enter the, water alone, especially if, you are not a strong, swimmer., Breath control begins with, simple exercises such as, drawing, a, breath,, submerging,, blowing, bubbles, and, then, resurfacing for another, breath. As your swimming, skills improve, you will, learn specific breathing, techniques for different, strokes. Work with a, swimming coach or a, friend or relative who is a, , 8|H ealth -Optimizing Phys ical Education 4
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Floating, , Kicking, , Strokes, , strong swimmer., Floating, or keeping your, body in a horizontal, position in the water, is a, basic water skill. If you, accidentally fall in the, water, you may be able to, float until you are rescued,, even if you are not strong, enough to swim to safety., Get lessons from a coach, or a competent friend or, relative., Kicking, provides, propulsion through the, water. Kicking is also used, in treading water, which, is the process of, remaining in one place, while keeping your head, above the water line., Strokes are the arm, movements used to pull, the body through the, water. The front crawl,, sidestroke, breaststroke,, backstroke, and butterfly, are the five most common, swimming strokes. Each, stoke uses different body, positioning,, breathing, techniques and arm, movements., , 9|H ealth -Optimizing Phys ical Education 4
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Different Strokes in Swimming, NAME OF STROKE, Freestyle, , Backstroke, , PICTURE, , DESCRIPTION, The freestyle stroke is, typically used for speed,, as it allows for a, streamlined movement, that helps the body glide, through the water. Also, referred to as the, “forward crawl”, the body, stays in the water during, this stroke, while the, arms and legs work in, tandem, to, provide, forward motion. This is, often one of the first, strokes taught in lessons,, as it is easy to learn and is, a good way to build up, the upper body, strength for strokes like the, butterfly., The backstroke is one of, the most well- known, swimming strokes. Also, referred to as the “racing, backstroke”,, the, backstroke is done by, swimming on, your back and swinging, one arm at a time up over, your head and back down, behind your back, while, kicking backward in a, , 10 | H e a l t h - O p t i m i z i n g P h y s i c a l E d u c a t i o n 4
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Breaststroke, , Butterfly Stroke, , flutter kick., The breaststroke is done, on the stomach, with both, arms in the water while, the body is pulled, backward. The arms then, move in an arc shape in, the front of the body while, the legs do a frog kick. Out, of all the swimming, strokes, the, breaststroke may be one, of the oldest., The butterfly is another, stomach- position stroke,, in which the arms move, forward in a circle motion, going above the head and, directly into the water., Once the arms hit the, water, the legs are kicked, backward at the same, time in what is known as a, dolphin kick. It is known as, the hardest swimming, stroke, to master., , 11 | H e a l t h - O p t i m i z i n g P h y s i c a l E d u c a t i o n 4
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Equipment for Swimming, NAME OF, EQUIPMENT, Goggles, , Fins, , Kickboards, , PICTURE, , DESCRIPTION, Goggles protect your eyes, from, chlorine, (and, anything else that may be, in the water), and they, help you keep your eyes, open while you swim so, that you can see where, you’re going., Fins fit on your feet and, add propulsion to your, kicks (think of a duck’s, webfoot). They are great, training for your legs and, will help you swim faster., They come in long fins for, beginners who want to, work on their stroke and, build up leg strength and, ankle flexibility and short, fins to help you go faster, without overworking, your legs., Kickboards are devices, made of foam or other, materials that float, and, they come in a variety of, shapes and sizes. The, main purpose is for you to, hold on and stay afloat, while your legs do all the, work. It’s good exercise, , 12 | H e a l t h - O p t i m i z i n g P h y s i c a l E d u c a t i o n 4
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Swimming attire, , Bathing cap, , for coordinating your, kicking, and it gives your, arms a rest., Technology has entered, the swimsuit arena as, well. Fabrics are designed, for minimal resistance, through the water, they, tend to last a long time,, and they resist fading, even, when, used, repeatedly in chlorinated, pools., Bathing caps can serve, several purposes. Some, pool, managers, will, require individuals with, long hair to wear caps to, keep hair from getting, into the pool, and some, people just like to protect, their hair from the, chlorine in the water. You, may also decide to wear a, bathing cap to cut down, on resistance in the water., This really works, and so if, you’re looking to increase, your time a bit, a bathing, cap might help., , 13 | H e a l t h - O p t i m i z i n g P h y s i c a l E d u c a t i o n 4
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LESSON 4: Water Aerobics, The term ‘water aerobics’ refers to the aerobic exercise that is performed, in reasonably shallow water, for example in a swimming pool. This type of, exercise is done mostly when the person is standing upright. The person is, standing upright. The person doing this type of aerobics will not swim., Water aerobics is a method of resistance training. This is a type of aerobics, exercise that required participants to be immersed in water. The natural, resistance created by exercising in the water also helps increased muscle, strength, giving those fitness fanatics a different way to get toned. The low, impact workouts make water aerobics perfect for people all ages and fitness, levels., Benefits of Water Aerobics, Water aerobics is a great way to tone up and get in shape this year and, with the ease and reduced impact, people of all ages, shapes, sizes, and abilities, can enjoy the benefits of water fitness., The following are the benefits of the water aerobics:, 1. It Enhances Your Balance and Coordination, • As you grow older, you can experience reduced coordination and, balance. Water exercise go a long way into helping you build stability, and expand your muscle strength for better coordination., • Besides, the water is a safe environment whereby you’re in control of, all physical exercises as opposed to exercising on dry land., 2. It’s a Low Impact Exercise, • Unlike other exercise, water exercises provide you with a flexible, environment for your workouts., • You don’t need to worry about falling and hurting yourself in the pool., Besides the water’s buoyancy reduced the impact that exercises have, your joints and muscles., 3. Enables You to Heal and Recover from Chronic Conditions, • Water exercises are great way to exercising without straining your, muscle or joints., 14 | H e a l t h - O p t i m i z i n g P h y s i c a l E d u c a t i o n 4
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• The water’s buoyancy supports your body weight, which helps reduce, the stress exerted on your joints. Besides, the environment of the water, helps tone your muscles., 4. It Aids in Recovery from Injuries, • It you’re past the age of fifty, your injuries might take longer to heal, compared to those of a young person., • This is because your muscle tissues are worn out and may take longer, to generate. Good news is, water aerobics may help you recover quickly, from your injuries., 5. Helps you build Physical Endurance, • Water aerobics is unique way of building your physical endurance., Water aerobics is a muscle resistance training which challenges your, muscles., • As you continue challenging your muscles, they become stronger. As, you build your physical endurance, your heart, your lungs, and other, body muscles become stronger., Health Components of Water Aerobics, 1. Cardiovascular Endurance, • Regular participation in water exercises can help improve the health of, your heart., • The water’s pressure in the pool helps in blood circulation. This reduces, your blood pressure, which puts less strain on your heart as it pumps, blood. With time, you gain cardiovascular strength., 2. Flexibility, • One of the main benefits of water aerobics is gaining overall flexibility., • Water adds resistance to the movement you make. Your joints and, body parts are pulled and pushed in directions they aren’t used to. With, time you get used to this, and this increases your flexibility both in dry, land and in water., 3. Body Composition, • Water exercise can help you burn 500 to 1000 calories per hour. When, you swim or do water exercises in cold water, your body burns more, calories to keep you warm., • The more calories you burn; the more weight you lose. Besides, the, 15 | H e a l t h - O p t i m i z i n g P h y s i c a l E d u c a t i o n 4
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water massages your muscles in a way that helps tone them., Physiological Indicators, In physical activity participation, it is also important that we should, monitor our physiological indicators. Physiological indicators are those signs that, are physiologic in nature or have to do with bodily processes. These include, heart and rate of perceived exertion. Each of these physiological indicators is, important., Heart Rate, Heart rate, also known as pulse rate, this is the number of times a, person’s heart beats per minute. It indicates the effort your heart is doing based, on the demands you place on your body. The more demanding your physical, activity means that the heart rate is faster., To determine your pulse rate, locate your pulse using your index and, middle fingers. Press gently to feel the pulse. Count the number of beats in 10, seconds and multiply by 6 to get your number of beats per minute. The 15, second count is also used by the multiplied by 4 to get the number of beats per, minute. The normal heart rate of a person ranges from 60 to 100 beats per, minute (bpm)., Example:, Marissa counted her heartbeat following the 15 seconds method, Marissa’s, heart beats for 15 seconds is 23. So 23 x 4 = 92 beats per minute. Therefore,, Marissa’s heart rate is 92 beats per minute (bpm), , 16 | H e a l t h - O p t i m i z i n g P h y s i c a l E d u c a t i o n 4
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Basic Steps in Water Aerobics, NAME, The Knee Tuck, TARGET: ABS AND, GLUTES, , The Power Pop-Up, , TARGET: FAT, BURNER, , PICTURE, , STEPS, Step 1: Stand two feet away, from the side of the pool, with your feet hip width, apart and your hands resting, on the wall., Step 2: Draw you left knee, into your chest, rounding, your back, and contracting, your abs., Step 3: Extend your left leg, behind you, squeezing your, glutes. Continue for 30, seconds, Step 4: Switch legs and, repeat for one minute to, compete one set., Step 1: Stand with your feetwidth apart., Step 2: Lower yourself into a, squat, keeping your knees, behind your toes., Step 3: Jump up, raising, your arms over your head, and lifting your feet off the, pool floor., Step 4: Land softly in a, squatting position with your, knees bent., Step 5: Continue for one, minute to complete one set., , 17 | H e a l t h - O p t i m i z i n g P h y s i c a l E d u c a t i o n 4
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The Cross Country, TARGET: ARMS AND, LEGS, , •, , Step 1: Start with your feet, on the bottom of the pool, with the water at shoulder, height., Step 2: Alternate your arms, and legs as if you're cross, country skiing (right arm out, with left leg back; left arm, out with right leg back)., Step 3: Reach and extend, your arms far behind your, body and in front of your, body for maximum workout., Step 4: Continue for one, minute to complete one set., , LESSON 5: Snorkeling and Free Diving, Snorkeling is a popular recreational activity, particularly at tropical resort, locations. It provides the opportunity to observe underwater life in a natural, setting without the complicated equipment and training required for scuba diving., It appeals to all ages because of how little effort is involved and is the basis of the, two surface disciplines of the underwater sport of fin swimming., Snorkeling is also used by scuba divers when on the surface, in underwater, sports such as underwater hockey and underwater rugby, and as part of waterbased searches conducted by search and rescue teams. Snorkeling is an excellent, way explore the underwater world with minimal training and skills. However,, before you hop in the water for the first time, read this article to understand some, basic information about snorkeling., , 18 | H e a l t h - O p t i m i z i n g P h y s i c a l E d u c a t i o n 4
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Equipment in Snorkeling, EQUIPMENT, , PICTURE, , STEPS, , Snorkel, , A snorkel is a device used for, breathing air from above the, surface when the wearer's, head is face downwards in the, water with the mouth and the, nose submerged, , Diving Mask, , All scuba diving masks consist, of the lenses also known as a, faceplate, a soft rubber skirt,, which encloses the nose and, seals against the face, and a, head strap to hold it in place., , Swim Fins, , Swim fins, fins or flippers are, finlike accessories worn on the, feet, and usually made from, rubber or plastic, to aid, movement through the water, in water sports activities., , Exposure protection, (Diving suit/wet, suit/rash guard), , A wetsuit is a garment, usually, made of foamed neoprene, with a knit fabric facing, which, is worn by people engaged in, water sports and other, activities in or on water,, primarily providing thermal, insulation, but also buoyancy, and protection from abrasion,, ultraviolet exposure, and, stings from marine organisms., , 19 | H e a l t h - O p t i m i z i n g P h y s i c a l E d u c a t i o n 4
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Freediving or breath-hold diving is a method of underwater diving that does not, require the help of a breathing apparatus. Instead of using an air tank, you simply, hold your breath for as long can until you return to the surface., With freediving, you can only travel as far as the air in your lungs will take, you. The incredible feeling of pushing yourself to your limits helps explain the, appeal of this sport. Therefore, the most important part of your training is, learning how to breathe properly. Free diving is the practice of holding your, breath when diving underwater without the use of breathing equipment, such as, a scuba tank. Free diving is a way of life for some, a competitive sport for others,, and a hobby for many., How dangerous is free diving?, The sport is dangerous. Drowning is, of course, always a risk. But there are, others. The ocean exerts tremendous pressure on the lungs as divers descend,, and some experience "shallow-water blackout" and lose consciousness during the, ascent., Free Diving Activities, A. Recreational hunting and gathering, • Spearfishing, • Collection of shellfish, B. Breathing techniques, relaxation, and inspiration, C. Competitive breath-hold watersports, • Aquathlon, • Competitive spearfishing, • Synchronized swimming, • Underwater Hockey, , 20 | H e a l t h - O p t i m i z i n g P h y s i c a l E d u c a t i o n 4
