Grade 12 Physical Education and Health: Outdoor Recreation PDF

**TRINITY CHRISTIAN SCHOOL** Villa Angela Subd., Bacolod City Accredited Level 2 by ACSCU-ACI Certified by FAAP 2nd Semester, SY 2021-2022 **GRADE 12- Physical Education and Health** **CHAPTER 6- NATURE and BACKGROUND of OUTDOOR RECREATION** **What is outdoor recreation?**...

**TRINITY CHRISTIAN SCHOOL** Villa Angela Subd., Bacolod City Accredited Level 2 by ACSCU-ACI Certified by FAAP 2nd Semester, SY 2021-2022 **GRADE 12- Physical Education and Health** **CHAPTER 6- NATURE and BACKGROUND of OUTDOOR RECREATION** **What is outdoor recreation?**          Consider the following activities: bird watching, caving or spelunking, camping, and snorkeling. When and why do people engage in the mentioned activities? What is a common factor among them? Answering these questions will lead to answering what outdoor recreation is all about. Were your answers the same or close to the following?          Putting the answers together, outdoor recreation is organized activities done during one's free time for his/her reasons, where interaction between man and an element of nature is present.          Let us break down the ideas to have a common understanding of the terms. When we hear "free time", what does it mean to you as a student? "No classes easily come to mind and consequently will be able to use the "free time" to do things which you want to do but have been unable to do so because of the "lack of time", such as continuing a project or undone homework, or perhaps, going out with friends to watch a movie. A day can be divided into three parts according to Clayne R. Jensen*: existence time, subsistence time, and free time.* **Existence time** *is 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, hours spent in school, and school work*. **Free time,** *therefore, is all the remaining time after. How one decides to spend free time varies from person to person*. Perhaps, to those who have been very busy with workload or schoolwork, this is the best time to do recreational activities, relax, and rejuvenate.          Recreational is derived from the Latin word *recreare* which means to be refreshed. Choices for recreation vary from person to person. What makes one happy may not be so for others. Therefore, recreational activities depend on one's interests, pursuits, and needs which may be reflective of one\'s belief and level of gratification. For example, a natural park may serve as a bonding place for a family to have a picnic, a great fitness area for a jogger, and a place to commune with nature or meditate for others.          The outdoors in a broad sense is a space outside an enclosed area. Narrowing it down, outdoors, as used in this discussion, includes the natural environment and resources which comprises the land, water, wildlife, vegetation, open space, and scenery. The outdoors may be in its most natural state or "semi-natural" state, which is a state where it has gone through human modification but has retained its natural features.          People engage in outdoor recreational activities for varied reasons. Some do it for personal satisfaction and enjoyment. Perhaps, it is a time away from the day-to-day routine. Others do it to be in touch with nature, which they rarely have the chance to do, especially for those who reside in highly urbanized areas. Many do it for personal pursuits such as photography, collecting seashells, reaching the top of Mt. Apo, conquering the rapids of the Cagayan River, or attaining a certain fitness level. Some individuals or groups do it as part of outdoor or environmental education, such as bird watching, plant naming, etc. Whatever reason there may be, people, engage in outdoor recreational activity for their own sake and pleasure, voluntarily, and of their own choice. (1)          In this unit, different outdoor recreational activities will be presented and discussed to encourage you to start living a more active lifestyle that will contribute to your overall wellness ** BENEFITS OF OUTDOOR RECREATION** **What are the different outdoor recreational activities?**          The Philippines is rich in natural resources. Despite being in a relatively small country, the Philippines is surrounded by all kinds of land formations and natural water resources. It has been listed in *The World Factbook* (Maps of World,) n.d) as having the fifth-longest coastline in the world. Its natural environment has so much to offer, whether on land, on water, or even in the air. It hosts varied outdoor recreational activities, some of which are the following: LAND WATER AIR ----------------- -------------------- ------------- Mountaineering Swimming Parasailing Wall Climbing Snorkeling Skydiving Trekking/hiking Diving Paragliding Camping Surfing Backpacking Canoeing Picnic Kayaking Bird- watching Whitewater Rafting Mountain Biking Sailing Orienteering Fishing Rock Climbing Bamboo Rafting   **What are the benefits of outdoor recreation?**          Fun and pleasure are perhaps the immediate answers of the majority who have experienced outdoor activities. However, there is more to it than just the fun. Studies have shown that being close to a natural environment is healthy. Aside from the fresh air and the amazing sight of nature, the outdoors has positive effects on the general wellness of an individual most especially if it is done with regularity. Wellness encompasses the general state of a person (physical, social, psycho-emotional, and spiritual) and in the end, contribute to a better quality of life. (2) **Physical Health Benefits** +-----------------------------------+-----------------------------------+ | **Moderate activity 3.0 to 6.0 | **Vigorous activity is Greater | | METs\*** | than 6.0 METs\*** | | | | | **(3.5 to 7 kcal/min)** | **(more than 7 kcal/min)** | | | | | | ** ** | +===================================+===================================+ | ·         Walking at a brisk pace | ·         Walking-5 mph or | | of 3-4.5 mph | faster | | | | | ·         Hiking | ·         Jogging or running | | | | | ·         Biking with level | ·         Climbing briskly up a | | terrain or few hills (5-9 mph) | hill | | | | | ·         Recreational swimming | ·         Backpacking | | | | | ·         Snorkeling | ·         Mountain climbing | | | | | ·         Aquatic aerobics | ·         Rock climbing | | | | | ·         Water skiing | ·         Rappelling | | | | | ·         Canoeing (at less than | ·         Mountain biking | | 4mph) | | | | | | ·         Surfing (board and | | | body) | | | | | | ·         Sailing | | | | | | ·         Kayaking on lakes or | | | calm water | | | | | | ·         Fishing while walking | | | along the riverbank | | | | | | ·         Horseback riding | | | | | |   | | +-----------------------------------+-----------------------------------+          Being outdoors prevents a person from having a sedentary life. It allows people to move, whether by walking, running, swimming, biking, paddling, etc. With the surge of electronic gadgets, more and more people (children and adults alike) are unconsciously getting stuck with a sedentary life, content with playing with their computer games, tablets, or watching television for hours. Green space is now called "screen space". Unknowingly, a great part of their day was spent sitting or lying down with gadgets in their hands. The outdoors is a great distraction from these gadgets. It helps people to be on the move. It gets their hearts pumping and their bigger muscles at work. Such movements expend energy, promote cardiovascular and muscular fitness, and improve the function of the immune system. The physical activities done in outdoor recreation may range from average to vigorous levels of intensity. Many people have documented the benefits of staying active that include reduced obesity, reduced risk of disease, enhanced immune system, and increased life expectancy. The following is a guideline taken from the Centers for Disease Control and Prevention (CDC) and the American College of Sports Medicine (ACSM): Psycho-Emotional Benefits          Engaging in outdoor recreational activities helps people to rest, relax de-stress or unwind, and feel revitalized. Some research showed that too much artificial stimulation and time spent in purely human environments can cause exhaustion and loss of vitality and health. (3)          Nature has its way of positively distracting a stressed mind and calming it down. As *Kuo and Sulivan* explained, "natural settings and stimuli such as landscape and animals seem to effortlessly engage our attention, allowing us to attend without paying attention. " This alone helps reduce stress and prevents some cases of depression and anxiety.          Being outdoors also improves our self-esteem, confidence, and creativity. There is a sense of "feeling good" whenever one achieves the goal in a particular activity such as reaching the peak of a mountain or learning the skill of paddling in canoeing.          Lastly, outdoor recreational activities contribute to one's personal and spiritual growth. It allows an individual to discover his/her inner spirit and sense of self, creating new behaviors and identity. A person identifies with the activities that he/she does such that he/she becomes "biker", "diver", and "mountaineer". Then, that individual identifies more with who he/she is at work. In the end, engaging in these activities contributes to satisfaction in life and makes life happier. Social Benefits          Outdoor activities are ways for families to become closer. They can be a "family-bonding activity" as each family member participates in an activity, achieves a common goal, and goes through the same experience.          Spending time outdoors also allows one to meet and interact with others who share the same passion for outdoor recreation. Participating in a team will help form lasting friendships and develop a community.          Outdoor recreation also promotes stewardship. Activities are done outdoors in the natural setting help in making people realize the great things that nature provides mankind. Increased knowledge and appreciation help them understand how personal actions can strongly affect the environment. Thus, people's feelings and connection with nature are the greatest motivation for them to care for the natural environment and advocate for its preservation. Economic Benefits          People who have a relaxed body and mind tend to be more productive at work. This translates into efficiency at the workplace.          "It's more fun in the Philippines!" as the Department of Tourism slogan goes. Indeed, it is more fun as well for everyone involved in ecotourism activities in the Philippines. It has been rewarding for the local folks as ecotourism in the country created jobs and other economic activities which have, one way or another, contributed to our economic growth. Spiritual Benefits          Positive outdoor experiences can stir up spiritual values. Being one with nature brings certain calmness within a person. It strengthens an individual as it heals, rejuvenates, and soothes the body and soul. Does one need to be athletic to be able to participate in outdoor activities?          Outdoor recreation involves a lot of physical activity, but it does not require one to have an athletic level of skills to be able to participate. However, one needs to be physically fit and be able to carry out the activity. For instance, bird-watching requires walking to be able to go to the birds' natural habitat and watch the birds. (4)          Physical fitness tests are not new to students. It is usually done in lower grades or at the start of the school year in a PE class. Maybe, some can remember having the 3-minute step test, squats, sit and reach test, and were asked to compute their body mass index (BMI). All of these tests were to determine one's health and fitness level which includes learning about cardiorespiratory endurance, muscular strength and endurance, flexibility, and body composition. If the last test one has taken was a long time ago, take it again. If one has the result of his/her last fitness test, compare the result and see if one progressed or even regressed through time. Do not just take this aside as a requirement but rather look at it as data that tells a person about his/her lifestyle. For example, a male student with good cardiovascular endurance can finish one mile in under 11 minutes.           Reflect back on the activities for the past weeks or months and your lifestyle as a student. Were you able to carry out your day-to-day tasks as a student with alertness and vigor without undue fatigue? If not, then perhaps you need to rethink. Have you been spending too much time with your gadgets? Has your body been getting enough rest and sleep? What about your nutrition and eating habits, have you been dependent on fast food, chips, and sodas? Are you eating on time? Have you been heavily stressed with school work?          Some students love to cram schoolwork, leaving them with fewer hours of sleep; however, one must remember that sleep has the essential purpose to rest the body and mind for one to be able to function well the next day. Moreover, the lack of sleep also affects eating behavior as the hormonal system controlling the appetite is also affected, making asleep. Deprived people feel hungrier than usual. According to the National Sleep Foundation (2015) a recommended number of sleeping hours are just appropriate as well, but less than 6 hours or over 11 hours are not appropriate for one to carry out a task the next day. Moreover, sticking to a regular sleeping schedule, whether during weekdays or weekends, helps establish good sleeping habits.          Aside from sleep, the food that the body takes in is equally vital for a person to be fit. You have already learned in the previous grades what a balanced diet is all about. However good eating does not just end on the plate. It also includes the correct eating habit, behavior, or pattern that one has established. Have an honest assessment of how you have been eating with the following considerations: The right amount and kind of food certainly will fuel the mind and body to carry out the day-to-day tasks. However, eating patterns and behavior matter as well. This starts with having a regular eating time throughout the day. A study done by Laksa et al (2014), it showed that among the dietary patterns. Eating regularly helps prevent too much hunger, which often results in overeating the next meal. (5) Eating in some places other than the dining table allows you to do other things while eating. For instance, if one eats in front of the television, then, most likely, the focus will be on the TV show and not on the meal, leaving the person unaware of how much food was consumed. Studies made by Robinson et al (2013) have shown that distracted eaters consume 25% more calories on a letter meal. Some people also crave and, thus, do not eat for hunger but pleasure. Fluctuation of blood sugar level is one cause of food craving. Therefore, one way to avoid food cravings is by controlling the blood sugar level through avoiding or limiting the consumption of sugar and processed foods and by regular exercise. Food also serves as a comfort to some who are going through emotional problems. The best way to break food craving and emotional eating are to look for alternative activities one loves to do, such as talking with friends, making crafts, or doing sports. After the revaluation of your eating pattern, the quality of food your body has been getting and the number of hours of sleep you have been having, it is now time to think of ways to become more active and live a healthier life. You may start engaging in outdoor recreational activity as this is a great way to de-stress and feel invigorated. What are the important things that should be remembered when participating in an outdoor recreational activity?          It has been established earlier that outdoor recreation is an interaction between man and nature. The interaction should come with care and respect. It is important that in using and enjoying what nature offers, an equal responsibility in conserving and preserving it must be consciously employed by the people. This way, everyone can continue to go back and have future generations experience the great things in nature that the current generation has. The "Leave No Trace Seven Principles" is a set of universal outdoor ethics' official website ([[https://Int.org/learn/7-principles accessed June 15]](https://int.org/learn/7-principles%20accessed%20June%2015), 2015), the principles are as follows: **THE LEAVE NO TRACE SEVEN PRINCIPLES** **Principles 1: Plan Ahead and Prepare** ·         Before going to a place, check if your planned activity is permitted. Make sure to know the rules, guidelines, and safety procedures they have set. Some places require certain permits or clearance. ·         Make sure you have the needed equipment for your activity and the skills needed to undertake the activity. ·         Plan how to cope in the case an emergency arises. ·         Check the weather forecast and be prepared for changing weather conditions. ·         Learn when areas are most crowded and try to avoid those times. ·         To minimize environmental impact and for safety reasons, keep group numbers small. ·         Repack food to minimize waste. ·         When trekking, maps and compass must be used to avoid markings or leaving of marks on rocks and the like. **Principle 2: Travel and Camp on Durable Surfaces** ·         Walk, run, bike, or camp on durable surfaces like established tracks, rocks, gravel, and dry grasses. ·         Avoid walking on soft surfaces like soft plants. You might be trampling on a young tree or pasture and this will cause vegetation damage. ·         Use existing trails or campsites, no need to build a new campsite that will alter the environment. ·         To avoid erosion, walk in single file in the middle of the trail. ·         Avoid places where impacts are just beginning to show. ·         When camping, keep the campsite small and discreet. ·         Camp at least 200 feet from lakes and rivers to protect the waters. **Principle 3: Dispose of Waste Properly** ·         "Pack it in, pack it out" means everything you brought should be brought back with you including leftover food or fruit peel. Nothing should be left. ·         When camping, cat holes are dug (6-8 inches deep) for human waste and covered just the same with soil and weeds or leaves on top. ·         Dishes should be washed 200 feet away from lakes or rivers and use biodegradable soap. Scatter strained dishwater. **Principle 4: Leave What You Find** ·         Examine archeological structures, old walls, and other heritage artifacts but do not touch nor leave marks on them. ·         Leave nature as you found them. Do not take any plant, rock, plants, or marine animal with you. ·         Avoid introducing non-native plants and animals. ·         Do not build structures, furniture, or dig trenches. **Principles 5: Minimize Campfire Impacts** ·         Use a lightweight stove for cooking; campfires can cause lasting impacts. ·         If fires are permitted use fire rings or mound fires that are already set up. ·         Keep fires small and uses only sticks from the ground that can be broken by hand. ·         No burning of plastics or other substances that emit toxic fumes. ·         Burn all wood to ash and make sure fires are completely out. Scatter the cool ash. **Principles 6 Respect Wildlife** ·         Observe wild animals from a distance and they should be avoided during sensitive times such as mating, nesting, or raising the young. ·         Do not feed wild animals or birds as it is not their natural food. The food might damage their health or alter their natural behaviors and even expose them to predators. ·         Protect wildlife and protect your food as well by storing and securing the trash well. ·         In case you decide to bring your pets along, make sure it is allowed and you can control them. Otherwise, do not bring them with you. **Principle 7: Be Considerate of Other Visitors** ·         Respect people who live and work in the countryside. ·         Respect other visitors and let them have a momentous experience as well. ·         Allow the sound of nature to prevail, not your noise or your radio. ·         Be courteous; yield to others on a trail. ·         Camp away from trails and other visitors.