HOPE 4 - Quarter 3 Reviewer PDF

HOPE 4 – QUARTER 3 REVIEWER What is Recreational Activity? A day can be divided into 3 parts (Clayne R. Jensen, 2006): 1. Existence Time - Spent for biological needs (e.g. having a meal, taking a bath) 2. Subsistence Time - Hours spent on economic purposes (e.g. going to work, doing...

HOPE 4 – QUARTER 3 REVIEWER What is Recreational Activity? A day can be divided into 3 parts (Clayne R. Jensen, 2006): 1. Existence Time - Spent for biological needs (e.g. having a meal, taking a bath) 2. Subsistence Time - Hours spent on economic purposes (e.g. going to work, doing your chores, hours spent in school) 3. Free Time - All the remaining time after doing subsistence time and existence time. - To do the things which we wanted to do but haven't been able to do because of lack of time due to homework, projects. - Best time to do recreational activities. RECREATION - It was derived from the Latin word “recreare” which means to be refreshed. - Refers to leisure activities that people do in their free time - Varies from person to person, varies on one's interest, pursuits, needs, level of gratification According to Merriam-Webster dictionary- recreation is the refreshment of strength and spirits after work also: a means of refreshment or diversion. Recreation is a time spent replenishing energy/resting and partaking in voluntary activities, activities done after compulsory duties and activities, such as work. (Aksoy, et al. 2017) Of the individuals in the study, the quality-of-life total scores were found to be higher in those who participated in sports activities than the scores of those who did not. (Aksoy, et al.2017) Classifications of Recreational Activities PASSIVE Recreation- This refers to activities done during leisure but at a sedentary position with limited physical exertion Example: playing chess, reading books, etc. ACTIVE Recreation- This refers to activities that require a lot of energy and movement while performing these activities. Example: playing volleyball, hiking, etc. Two External Factors that Influence our Participation in Recreational Activities SOCIAL - Families and peers can influence and support you into engaging in recreational activities. If your friends and family regularly engaged in physical activities, then you will be inclined to also take on these activities. ENVIRONMENTAL - Your surroundings dictate how you would participate in physical activities. If your environment is conducive to physical activities then you would be inclined to play outdoors or participate in physical activities. People do recreation because: - Personal satisfaction and enjoyment. - 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 pursuit such as photography 1 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 reflective of one’s beliefs and level of gratification - Whatever reason there may be, people engage in outdoor recreation for their own sake and pleasure, voluntarily, and of their own choice. Benefits of Recreational Activities Physical Health - Recreational activities, especially outdoor ones improve one’s health like maintaining lower body fat percentages, lowering blood and cholesterol levels, increasing muscular strength, flexibility, muscular endurance, body composition and cardiovascular endurance. Overall, it increases one’s stamina and energy level resulting in more focus for academic activities besides also having an impact on one’s class attendance and attention thus leading to more learning. And as we all know “health is wealth”. a. Increased life expectancy b. Improved heart health c. Prevents bone diseased. d. Reduces chronic diseases. e. Reduces obesity Psycho-emotional Benefits - Engaging in outdoor recreational activities helps people to rest, relax, de- stress or unwind, and feel revitalized. In fact, some research showed that too much artificial stimulation and time spent in purely human environments can cause exhaustion and loss of vitality and health (Katcher and Baeck, 1987; Stilgoe, 2001). a. Reduce stress b. Prevents cases of depression and anxiety c. Improves self-esteem, confidence, and creativity d. There is a sense of feeling good whenever one achieves the goal in a particular activity e. Personal and spiritual growth. Social Benefits a. Ways for families to become closer, achieve common goal, and goes through the same experience. b. Allows one to meet and interact with others who share the same passion for recreation. c. Promotes stewardship. 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 a. People who have relaxed body and mind tend to be more productive at work. b. Ecotourism helped a lot of local folks. Spiritual Benefits a. Recreational activities strengthen an individual as it heals, rejuvenates, and soothes the body and soul. OUTDOOR RECREATION - Recreation engaged outdoors most commonly in natural settings. (e.g. fishing, backpacking, horse-back riding) - The outdoors in a broad sense is a space outside an enclosed area. Narrowing it down, outdoors, as used in discussion, includes the natural environment and resources which comprises the land, water, wildlife, vegetation, open and scenery. - The outdoors may be in their most natural state or “semi-natural” state, which is a state where it had gone through some human modification but has retained its natural features. 2  Green Space – can include nature/wildlife reserves, parks, university campuses, coastal areas, forests or gardens (Bowler, et. al., 2010). Even a small patch of green in a bustling city can be considered a green space. 7 PRINCIPLES TO REMEMBER WHEN PARTICIPATING IN OUTDOOR RECREATIONAL ACTIVITIES The seven principles to remember when participating in outdoor recreational activities, often referred to as the "Leave No Trace" principles, are: 1. Plan Ahead and Prepare - Research the area, check weather conditions, obtain necessary permits, and pack appropriate gear for your activity. 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 clearances. Make sure you have the needed equipment for your activity and the skills needed to undertake the activity. Plan how to cope in case emergency arises Check the weather forecast and be prepared for the changing weather conditions. Learn when most areas are crowded and try to avoid those times. To minimize environmental impacts 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. 2. Travel and Camp on Durable Surfaces - Stick to designated trails and campsites to minimize damage to vegetation and soil. 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. 3. Dispose of Waste Properly - Pack out all trash, including food scraps, and dispose of human waste appropriately. “Pack it in, pack it out” means everything you brought in should be brought back with you including left-over 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 and rivers and use biodegradable soil. Scatter strained dishwater. 4. Leave What You Find - Do not remove natural objects like rocks, plants, or artifacts from the area. Examine archaeological 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, rocks, or marine animal with you. Avoid introducing non-native plants and animals. Do not build structures, furniture or dig trenches 5. Minimize Campfire Impacts - Only build fires in designated areas, keep them small, and completely extinguish them before leaving. Use lightweight stove for cooking; campfires can cause lasting impacts. 3  If fires are permitted, use fire rings or mound fires that are already set up. Keep fires small and use only sticks from the ground that can be broken by hand. No burning of plastics or other substances that release toxic fumes. Burn all wood to ash and make sure fires are completely out. Scatter the cool ash. 6. Respect Wildlife - Observe wildlife from a distance, do not feed them, and store food properly to avoid attracting animals. 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 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. 7. Be Considerate of Other Visitors - Be mindful of noise levels and avoid disturbing other people enjoying the outdoors. 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 RECREATIONAL ACTIVITIES - LAND, WATER, AIR Examples of Recreational Activities - Land 1. Hiking - This is a long walk on man-made roads or we-made trails in the country side that will just take a day or two or even less than a day. Hike - is a long, vigorous walk, usually on trails or footpaths in the countryside. Walking for pleasure developed in Europe during the eighteenth century. 2. Trekking - to make a long or difficult journey, especially on foot. 3. Biking - the activity of riding a bicycle or other type of cycle. 4. Camping - It is a form of outdoor recreation or outdoor education involving overnight stays with a basic temporary shelter such as a tent. 5. Bird watching - is a hobby that can be done anywhere, as long as birds are nearby. 6. Rock Climbing - involves ascending natural rock formations using your hands and feet, often requiring specialized equipment like ropes, harnesses, and carabiners to ensure safety 7. Orienteering - is a sport in which orienteers use an accurate, detailed map and a compass to find points in the landscape. Examples of Recreational Activities – Water Aquatics - These are motor activities performed in water for purposes that may be utilitarian, competitive, educational, therapeutic, or recreational. 1. Swimming – is a sports activity of propelling oneself through water using the limbs 2. Kayaking - is a watersport that involves paddling using a double-bladed oar and a small boat known as a kayak Kayak – this is an enclosed vessel and the person sits inside the kayak with legs extended and uses a double-bladed paddle. 3. Canoeing - is an activity which involves paddling a canoe with a single-bladed paddle. Canoe – It is derived from the Carib word “kenu” which means dugout. this is an open vessel and the person either sits or kneels inside the canoe and uses a single-bladed paddle to push the craft through the water. 4. Snorkeling - is a practice of swimming on or through a body of water while equipped with a diving mask, a shaped breathing tube called a snorkel, and usually swim fins. 5. Bamboo rafting - is a river adventure where you float down a river on a bamboo raft. 4  Rafting and whitewater rafting - are recreational outdoor activities which use an inflatable raft to navigate a river or other body of water. 6. Surfing - is a surface water pastime in which the wave rider, referred to as a surfer, rides on the forward part, or face, of a moving wave, which usually carries the surfer towards the shore. Examples of Recreational Activities - Air 1. Skydiving - the sport of jumping from an aircraft and falling through the air before opening a parachute 2. Paragliding - is a recreational and competitive flying sport. A paraglider is a free-flying, foot-launched aircraft. Types of Recreational Activities There are many types of recreational activities, including physical activities, social activities, and intellectual activities. Physical Recreational Activities Sports: Playing sports like soccer, basketball, or football Games: Playing games like bowling, chess, or sudoku Fitness: Engaging in activities like running, swimming, or cycling Hiking: Walking in nature Dancing: Participating in folk, social, or partner dances Social Recreational Activities Parties: Attending parties or picnics Camping: Staying in a tent or vehicle outdoors Volunteering: Helping out at a charitable organization Cultural Recreational Activities Arts and crafts: Activities such as painting, ceramics, woodworking, and drawing Music: Activities such as singing, music contests, and artistic courses Dance: Activities such as street dancing, aerobics, and dance residencies Photography and film: Activities such as taking pictures and making films Poetry: Activities such as reading poetry in parks Cultural events: Activities such as exhibitions, cultural festivals, street shows, and symposiums Intellectual Recreational Activities Arts and crafts: Painting, ceramics, or woodworking Dramatic activities: Putting on skits or puppet shows Musical activities: Singing or playing in a band Cultural activities: Appreciating art or music, or participating in discussion groups Learning: Learning a new language or instrument, or writing in a journal PHYSICAL FITNESS Physical Fitness - is the ability to perform daily tasks and activities with ease and strength. It's a state of health and well-being that can be achieved through exercise, proper nutrition, and rest. Health-related Fitness (HRF) is a combination of physical activity, nutrition, and lifestyle habits that can help you stay healthy. It includes: Body composition - It is the combination of all the tissues that make up the body such as bones, muscles, organs and body fat. Muscular strength - is the ability to move and lift objects with maximum force for a short time. Muscular endurance - The ability to use muscles for a long period of time without being tired Flexibility - The ability to move your joints through a range of motion 5  Cardiorespiratory endurance - It is the ability of the heart, lungs, blood vessels and blood to work efficiently and to supply the body with oxygen. Skill-related Fitness - These are skills that benefit sports and activities and are not all beneficial to everyone. Speed - is your ability to move fast and perform a certain movement in a short amount of time. Agility - is your ability to move your body quickly and easily. This also includes your ability to change directions and still maintain your balance, such as when you’re running. Balance - Having good balance means being able to maintain your center of gravity when moving or standing still. This is also your ability to exert control over the various parts of your body and their movements. It is the ability to keep the body in a steady position while standing and moving. Coordination - This is your ability to pull off multiple maneuvers at once. This includes hand-eye coordination, or the ability to do activities that require you to use your hands and eyes simultaneously. It is the ability of the body parts to work together when you perform an activity. Power - This is the amount of force your body is able to exert when you perform a certain movement. Reaction Time - Your reaction time is the amount of time it takes for your body to recognize an outside stimulus and react to it through some kind of movement. PHYSICAL ACTIVITY BARRIERS Physical Activity Barriers - lack of time, lack of motivation, fear of injury, lack of access to facilities, low self- efficacy, lack of social support, inconvenience, not enjoying exercise, feeling self-conscious, poor weather conditions, and financial constraints. Key categories of barriers: Personal barriers: o Lack of time o Low energy levels o Lack of motivation o Fear of injury o Low self-esteem o Feeling self-conscious Environmental barriers: o Lack of accessible facilities o Poor weather conditions o Unsafe neighborhoods o Lack of walking paths Social barriers: o Lack of social support o No one to exercise with o Cultural expectations Financial barriers: o Cost of gym memberships o Cost of fitness equipment FITT Principles The FITT principle is a method for creating an exercise plan that's tailored to your needs. It's an acronym that stands for Frequency, Intensity, Time, and Type. Frequency: How often you exercise Intensity: How hard you work during exercise Time: How long you exercise for each session Type: The type of exercise you do 6