Benefits of Outdoor Recreation PDF

Okay, here is the information from the images converted into a structured markdown format. ### BENEFITS OF Outdoor Recreation **Recreational Activity** - It refers to all those activities that people choose to do to refresh their bodies and minds and make their leisure time more interesting and...

Okay, here is the information from the images converted into a structured markdown format. ### BENEFITS OF Outdoor Recreation **Recreational Activity** - It refers to all those activities that people choose to do to refresh their bodies and minds and make their leisure time more interesting and enjoyable. **Example:** - walking - biking - reading - meditation - dancing - swimming From the word "recreare" meaning refresh. A day can be divided into parts, according to **Clayne R. Jensen (ESF)** 1. **EXISTENCE TIME** - time spent for biological/psychological need. * Examples: sleeping, eating, drinking, taking a bath, urinating etc. 2. **SUBSISTENCE TIME** - refers to the hours spent for the economic purposes. * Examples: school, teaching, chores. 3. **FREE TIME**: relaxation time * Examples; watching TV, reading mangas/manwhas, playing. ### Land, Water and Air Activities | Land | Water | Air | | :------------- | :----------- | :----------- | | Mountaineering | Swimming | Parasailing | | Camping | Diving | Skydiving | | Picnic | Surfing | Paragliding | | Mountain biking| Snorkeling | | | Rock Climbing | Kayaking | | ### Benefits of Outdoor Recreation 1. **PHYSICAL HEALTH** Being outdoors prevents a person from sedentary life by allowing people to move such as walking, swimming and running. It gets their heart pumping and their bigger muscles to work. * Advantages of being active: * Reduced obesity, risk of disease, enhanced immune system and increased life expectancy. 2. **PSYCHO-EMOTIONAL** Engaging in outdoor recreational activities helps people to relax, rest, and de-stress or unwind and feel revitalized. It also improves our self-esteem, confidence and creativity. 3. **SOCIAL** Spending time outdoors allows families to become closer and one to meet and interact with others who share the same passion for outdoor recreation. It also promotes stewardship. 4. **ECONOMIC** People who have a relaxed body and mind tend to become more productive at work. It translates into efficiency at the workplace. 5. **SPIRITUAL** Positive outdoor experiences can stir up spiritual values. Being one with nature brings certain calmness with a person. It strengthens an individual as it heals, rejuvenates and soothes the body and soul. ### The Leave No Trace 7 Principles * **PRINCIPLE 1**. Plan ahead and prepare * Before going to a place, check if your planned activity is permitted. Make sure to know the rules, and guidelines and safety procedures they have set. * Make sure you have the equipment and skills you need to undertake the activity. * **PRINCIPLE 2**. Travel and camp on a durable place. * Walk, run, bike or camp on durable surfaces like established tracks, rocks, gravel, and dry grasses. * Avoid walking on soft surfaces like soft plants * Use existing trails or campsites; no need to build a new campsite that will alter the environment. * **PRINCIPLE 3**. Dispose of waste properly * "Pack it in, pack it out" means everything you brought should be brought back with you, including leftover foods or fruit peels. Nothing should be left. * **PRINCIPLE 4**. Leave what you find * Examine archaeological structures, old walls, and other heritage artifacts but do not touch or leave marks on them. * Leave nature as you find them. * **PRINCIPLE 5**. Minimize campfire impact * Use lightweight stove in cooking. Campfire can cause lasting impacts. * Use fire rings or mound fires that are already set up. * Keep fire small. * **PRINCIPLE 6**. Respect wildlife * Observe wild animals and they should be avoided during sensitive times such as mating, nesting, or raising the young. * Protect wildlife and protect your food as well as storing and securing the trash well. * **PRINCIPLE 7**. Considerate of other visitors * Respect people who live and work in the countryside. * Respect other people and let them have a momentous experience as well. * Be courteous, yield to others on a trail. ### ENERGY SYSTEM Energy is the ability/capacity to do work. Energy system refers to the specific mechanism in which energy is produced and used by your body. Food is our source of energy. | | RICE | EGG | LECHON | | :--- | :-------------- | :------ | :------ | | Source | Carbohydrates | Protein | Fats | | Turns into | Glucose | Amino Acids | Fatty Acids | **Key Points:** * Carbohydrates is the number one source of energy for our body * #1 food of the brain is oxygen. #2 is glucose * Carbohydrates are the first the body uses for energy. Then follow proteins and Fats. ### THREE ENERGY SYSTEMS 1. **ANAEROBIC ALACTIC (ATP-CP)** The system does not use oxygen, but rather your body's CP (creatine phosphate) stores to create energy for a short duration. * Intensity: High intensity * Examples: weightlifting, sprint-distance running. etc. 2. **ANAEROBIC LACTIC (Glycolytic)** The system provides energy for medium to high intensity burst of activity that last from 15 sec - 2 mins. * Intensity: medium intensity * Examples: Push-up, rowing, hockey, tennis 3. **AEROBIC** This system requires oxygen and takes longer to overload and fatigue the system. * Intensity: low intensity. * Examples: rock climbing, paragliding. ### Stages of Training: 1. **WARM-UP** * to prevent injuries * condition the body to do the activity * increase heart rate. 2. **ENERGY FITNESS** 3. **MUSCLE FITNESS** 4. **COOL DOWN** ### HEALTH BEHAVIOR Health behavior refers to the actions that individuals take that affect their health. Eating habits is simply "what we eat and how we eat." ### 6 Basic Nutrients *Here is a list of the 6 basic nutrients:* * **WATER** * makes up 45-75% of our body. * used in different body processes and helps to regulate our temperature. * 8-10 cups of water each day is the amount of water we need. * **CARBOHYDRATES** * main source of energy in our body. * **PROTEIN** * made of amino acids, which are the building blocks of our tissues. * **FAT** * most concentrated source of energy. * Fat is how our bodies store extra calories for later use. * **MINERALS** * used for metabolic processes and others are used as part of body structure. * Calcium - for bones and teeth * Iron (Fe) - iron deficiency anemia * **VITAMINS** * work as a part of different processes in your body, helping make your metabolism, growth development, or immune system. * Vitamins are classified into: * Water Soluble 1. **Vitamin B complex** * for cell health * $B_1$ (thiamine) * $B_6$ (pyrodoxine) * $B_2$ (riboflavin) * $B_9$ (folic acid) * $B_3$ (niacin) * $B_{12}$ (cobalamin) * Vitamin c * ascorbic acid * boost and enhance immunity, prevent infections and fast wound healing. * Fat Soluble Vitamins 1. A (Retinol) 2. D (Calciferol) 3. E (Tocoferol) * for antioxidant, RBC production with iron 4. K (menadione) * for blood clotting. * **Hypovolemic Shock** * Hypovolemic shock: "severe loss of blood" * **Anaphylactic Shock** * Anaphylactic shock: "allergic reaction" ### EATING HABITS Eating habits refers to why and how people eat, which food they eat, and with whom they eat, as well as the way people obtain, store, use, and discard food. *"Eat to live, don't live to eat."* Connections between **Sleep, Interaction, and Rest** and **Care, Healthy Diet, Action/Exercise and Time Management** The 4 types of eating habits include: 1. **Fueling for performance** * source of energy * athletics * An athlete's body needs proper fuel from carbohydrates, protein and essential fats. 2. **Emotional Eating** * Stress eating * Practice of consuming large quantities of food, usually comfort or junk foods * 75% of overeating is caused by emotion * 25% is caused by medication 3. **Social Eating** * Consumption of calories in a social way. * Interaction with other people. * Ex: birthday parties, fiestas, etc. 4. **Recreational Eating** * Eating with the involvement of recreational activities. Other types of eating: * Fun eating * Eating any foods you love to eat * Food that typically tastes great but doesn't have nutritional value * Fog Eating * Eating mindlessly * Anytime you eat without awareness * Storm Eating * Eating out of control ### Eating Disorders * **Anorexia Nervosa** * 15% loss of weight * Not eating * POV is overweight or fat * **Bulimia** * Normal weight or overweight * Eating * After eating, vomiting by purging or laxative * **Binge Eating** * Overeating ### Sleep Sleep is a complex biological process that helps people process new information, stay healthy and be energized. Amount of Sleep: * Newborn - 20-22 hr * Infant - 18-20 hr * Child - 10-12 hr * Adult - 6-8 hr Alterations and Abnormalities of Sleep: * Insomnia: difficulty sleeping * Narcolepsy: does not wake up immediately * Parasomnias: "sleepwalking" Measures to Promote Sleep: 1. Comfort and relaxation 2. Increase protein in your diet 3. No to coffee (caffeine intake) 4. Exercise and release dopamine 5. Avoid alcohol ### Stress Management Stress is a state of worry or mental tension caused by a difficult situation. *Fight or Flight* - is an automatic psychological response to an event that is perceived as stressful. Two types of stress: 1. Eustress: "positive stress" 2. Distress: "negative stress" **Stress** leads to **Problems** which leads to **Depression** which can lead to **Suicidal Thoughts** which can lead to an **Attempt** which can lead to **Death** The images displayed illustrations of two types of physical activities: moderate and vigorous. Moderate physical activity refers to activities equivalent in intensity to brisk walking or bicycling. Vigorous physical activity produces large increases in breathing or heart rate, such as jogging or aerobic bicycling uphill. **Heart Rate**: the number of times each minute that your heart beats. **Perceived exertion rate**: A way of measuring physical activity intensity level. * Normal body temperature is between 36.5 - 37.5°C. * Normal resting heart rate Theoretically defined as a multidimensional construct containing the components cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition is **Health Related fitness**.