Outdoor Recreational Activities PDF

HEALTH OPTIMIZING PHYSICAL EDUACTION (H.O.P.E) 4 OUTDOOR RECREATIONAL ACTIVITIES Content Standard: Demonstrates understanding of recreation in optimizing one’s health as a habit; as requisite for physical activity assessment performance, and as a career opport...

HEALTH OPTIMIZING PHYSICAL EDUACTION (H.O.P.E) 4 OUTDOOR RECREATIONAL ACTIVITIES Content Standard: Demonstrates understanding of recreation in optimizing one’s health as a habit; as requisite for physical activity assessment performance, and as a career opportunity Performance Standard: Leads recreational events with proficiency and confidence resulting in independent pursuit and in influencing others positively Learning Competencies: Discusses the nature of different recreational activities Organizes recreational event for a target health issue or concern Nature and Background of Outdoor Recreation Outdoor Recreation - are organized activities done during one’s free time for his/her own personal reasons, where an interaction between man and an element of nature is present. ✓ Done during vacation or school break ✓ Want to have fun ✓ Done outdoors with nature THREE PARTS OF A DAY ✓ Existence time – spent for biological needs ✓ Subsistence time – refers to the hours spent for economic purposes ✓ Free time – all remaining time after Leisure - Free time that can be spent as you see fit - Activities making up your unstructured free time - Many different possibilities - Not necessarily planned use of time, but not necessarily wasted time - Body’s chance to rejuvenate itself RECREATION - Derived from the Latin word “Recreare” which means to be refreshed. It depends on one’s interests, pursuits, and needs which may be reflective of one’s beliefs and level of gratification. It is also the “refreshment of the strength and spirits after toil; amusement; diversion; sport; pastime. Historical Development of Recreation: A Brief Overview Renaissance Period (1350–1500) ⚫ Upper-class ⚫ Painting, music, literature, science, and education ⚫ Well-educated man could ride, fence, dance, and paint ⚫ Great cultural movement in the arts and education Reformation Period (1500s–1600s) ⚫ Protestant work ethic introduced to colonial America ⚫ Recreation and leisure were earned through daily hard work ⚫ “Work before play” ⚫ Ample time for recreation and leisure = lazy and a loafer Industrial Revolution (1700–1900) - Working-class ⚫ No time or energy ⚫ Few leisure opportunities ⚫ Visiting the taverns or pubs - Middle class ⚫ Modeled upper class  ⚫ Playing the piano, singing, and drama - Upper class ⚫ Enjoyed many forms of recreation ⚫ Bird watching, fishing, cricket, polo, and hunting Depression Years (1929–1945) ⚫ Recreation became less formal ⚫ People came together ⚫ Played their musical instruments ⚫ Had picnics at the local beaches ⚫ Went swimming ⚫ Conducted square dances ⚫ Made ice cream were the norm ⚫ Big bands and swing music were popular ⚫ Attending the movie theatres (with sound) Roaring 20s ⚫ People began to recognize the need to enjoy leisure time ⚫ Hard work followed by deserved recreation and leisure ⚫ Touring in the newly invented automobile ⚫ The Charleston in illegal after-hours clubs ⚫ Jazz ⚫ Gambling Modern Era (1950–Present) ⚫ Fundamental changes in 1950s ⚫ + Middle-class citizens had extra money for fun and leisure ⚫ + Finish work each evening with leisure activities ⚫ + Faster transportation = travel ⚫ + Early retirement and enjoyment ⚫ + Municipal multipurpose recreational facilities ⚫ - Technological advancements took over for PA ⚫ Present ⚫ Although technology can provide hours of recreation, it does not necessarily promote a healthy and active lifestyle Recent Developments ⚫ Shift in recreation priorities from working long hours ⚫ Family recreational activities are on the rise ⚫ More family time ⚫ Adapted programs and facilities ⚫ Parents spend time on children’s recreation ⚫ Adult sports leagues, golf, skiing, and fitness memberships OUTDOOR - In a broad sense is a space outside an enclosed area - It may be in a natural state or semi-natural state BENEFITS OF OUTDOOR RECREATION Physical benefits Prevents a person from having a sedentary life Green space is now called screen space Gets heart pumping, bigger muscles, promote cardiovascular and muscular fitness and improve the function of the immune system Psycho-Emotional benefits Helps people to relax, de-stress or unwind and feel revitalized. 2  Distracts a stressed mind and calming it down Contribute to one’s personal and spiritual growth Improves our self-esteem, confidence and creativity Economic benefits More productive at work Ecotourism created jobs and other economic activities 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. Social benefits Outdoor activities are ways for families to become closer Allows one to meet and interact with others who share the same passion for outdoor recreation Help form lasting friendship and develop a community Different Outdoor Recreational Activities LAND WATER AIR Mountaineering Swimming Snorkeling Parasailing Trekking/Hiking Diving Skydiving Camping Surfing Paragliding Backpacking Canoeing Picnic Kayaking Bird-watching Whitewater Rafting Mountain Biking Sailing Orienteering Fishing Canyoneering Bamboo Rafting Rock Climbing I.I AQUATIC ACTIVITIES 1. SNORKELING One of the best ways to see, discover, and appreciate the intriguing underwater life. It allows one not only to grasp the amazing beauty of marine life, but swim with them as well. It is peeking through life underneath water by swimming with the aid of snorkel and mask which enable a person to observe the underwater attractions for longer period of time without the need to constantly resurface to gasp for air and with relatively lesser effort. It is not only used for recreational purposes but it has also been used in water-based search by rescue teams and in water sports such as underwater hockey, underwater rugby, and spear fishing. Health Benefits 1. Helps the overall fitness of a person. Aside from fun under the water swimming, doing the flutter kick and diving tones and trims the body. 2. It works out the quadriceps, hamstrings, calves, ankles, hip, flexors, core, muscles, and shoulders while swimming.' 3. Above all, it builds greater lung capacity as one is forced to hold breathed underwater for sustained periods of time. it increases oxygen uptake, which is a positive indicator of aerobic fitness. Good for cardio-vascular work out as it increases heart rate and strengthens the heart muscle. Basic Equipment in Snorkeling A. MASK 3  Serves as a viewing device in appreciating the world beneath the water. The airspace created in the mask is what helps in seeing clearly underwater. The nose being enclosed in the mask has its special function in equalizing pressure during dives. In order to equalize pressure, one needs to exhale a little air through the nose, inside the mask. Otherwise, one must suffer from “nose squeeze”, a condition where soft tissues beneath the mask, especially around the eyes, swell and discolor. Two most important things to remember in choosing a mask Fit Comfort Parts of the Mask 1. Strap Holds the mask to the face underwater 2. Mask Skirt The soft flexible material that seals the mask around the face 3. Nose Pocket Cushions and protect the nose. Some masks have purge valve located at the bottom of nose pocket that helps in removing the water that has entered the masks. B. SNORKEL A piece of equipment that makes it possible to breathe at the surface while the face is submerged in water. It is basically composed of a tube, also called the barrel, and a mouthpiece. The tube-end sticks out of the water while the mouthpiece goes in the mouth. It has also a clip so it can be attached to the mask. DIFFERENT KINDS OF SNORKEL The Classic Snorkel Has the most basic part, the solid tube and mouthpiece. Sometimes, it can be bent to a specific shape. The Snorkel with Flexible Tube below the strap attachment point is more comfortable than the classic snorkel. The flexible tube allows the top a mouthpiece to rotate to different angles to better fit the face. It can also drop away from the face when not in use. The Purge Snorkel is the common feature of many snorkel which is a small valve just lower than the mouth that empties the collected water that comes down tube when one blows it out. A splash Guard prevents splash water from easily entering the tube. However, it will not stop water from entering the tube when a big wave covers the snorkel or when one goes underwater. The dry valve special wave on top of the tube that completely stops water (and air) from entering the tube when a wave comes or when diving underwater. This way, one does not need to clear the water out when coming back to the surface. C. SNORKELING FIN Fins are obviously wider and thus have a larger surface area than the feet, and therefore they encounter more water and produce more resistance, thus work better than the bare foot. Speed and efficiency in swimming are what one gains in wearing fins. The provide the necessary locomotion to propel effortlessly in the water. Fins conserve more energy and allow the snorkeler to reach further distances and protect the feet from accidental contact with rocks and corals Two Basic Kinds of Fin The Full-foot fin - cover the heal and are put on like slip-on shoes. They are easy to use, more flexible, and more efficient while swimming on the surface. These are more popular among warm-water dives. 4 The Adjustable Fins - Are open at the heel and have adjustable straps to secure the feet. Such fins are often used with dive boots. They are good choices when diving in cold water, as boots will help the feet from getting cold. The adjustable fin generally has more rigid blade than the full-foot fin and it can provide a more forward thrust, but requires more effort to use. D. Snorkel Vest- are small and inflatable, which provide more buoyancy while floating on water. This will help in consuming less energy in moving around. However, one must take note that snorkel vest is not equivalent and should never be used as substitute life vest. E. Skin Protection - use a good biodegradable sunscreen or a better choice will be wearing a long-sleeve rash guard. The skirt may also provide jellyfish sting protection. However, if insulation is needed from the cold waters, then a wetsuit will be a better option. F. Swimming Cap - the swimming cap is a big help in keeping hair out of the snorkel and the face as well. It will also help in preventing the scalp from burning on sunny day. G. Mask Defogger - helps prevent the mask from fogging up. Be sure to choose one that is non-toxic, biodegradable, and alcohol free for one's protection and for the protection of marine life. SAFETY TIPS S tay close to the shore if you are a beginner. Some beginners misjudge their capacities and endurance and before knowing it, they will be exhausted. N ever do it alone. Always have a buddy, so that whatever happens someone is there to help you. It is advising a minimum party of three. A buddy pair to lookout for each other in the water and a shore lookout. Know where to call in case of emergency. O ne up, one down. While diving, one should stay on the surface while one is underwater. In case the diver has problems, one can help or seek help. R ain check! always check the weather forecast and the state of the sea. Wind can cause waves to increase, which makes snorkeling challenging to do. K now your surroundings. Know the area where you will be snorkeling. Know the tides. Be careful around rocky shore or some marine life that may be known to be aggressive. Know the conservation rules and regulations. E nergy retention. Do not overestimate your limits. To avoid being worn-out. floatation device or a simple snorkeling vest will help conserve energy. L eave them alone! Do not touch marine life. Maintain safe distance as well. Touching them might damage their habitats and hurt marine life. In the same way, you might also suddenly be stung, bitten, or hurt by some marine life if you touch them. Try not to make sudden moves that will startle them. DIVE GUIDE OR SNORKELING GUIDE A certified professional who is capable of leading a group of aquatic enthusiasts to various dive sites in the area. Knowledgeable about the local underwater organisms and other peculiar attractions in the area. It is the responsibility of the dive guide to plan the aquatic activity so that the tourist will have a safest and enjoyable experience. A skilled-swimmer, can swim underwater at a speed of 100 feet per minute for extended periods of time. 2. CANOEING AND KAYAKING 5  Canoeing and kayaking are two floating crafts that may take anyone to places in the water that are even difficult to access by any other means. Kayaking and canoeing both required a paddle for propulsion and steering. The most noticeable difference is the structure of the boat. Kayak has a covered deck. Kayakers extend their legs and are seated low and sometimes on the deck. It uses a double-bladed paddle. Canoe's deck are wide open. Canoer seats on a raise seat or kneels on the bottom of the boat and uses a single bladed paddle. In the early days, both boats are constructed and used for the day-t0-day economic needs. Canoe- for transporting goods and people Kayak-for hunting marine life Basic Parts of the Canoe Yoke - a beam in the center of a canoe that allows the canoe to rest on a person's shoulder when portaging Stern - rear end Gunwale - acts as structural support and it defines shape of boat Thwart - crossbars reinforcing the canoe and prevents sides from pulling apart under load. Seat- for paddler and the bow part (if in tandem) Bow- front part Basic Parts of Kayak Deck- top half of the kayak Foot brace- found inside where foot rest Hull-bottom half of the kayak Cockpit- Opening in the kayak's deck where the paddler sits. It can be covered with a spray kit or waterproof kilt that is placed around the waist then slip over the cockpit's rim or coaming Hatch- covering on the deck where food and gears can be stored. PADDLES - Equipment used to maneuver the boat. 6 ACTIVITIES THAT CAN BE DONE USING THE KAYAKS OR CANOES 1. Sea kayaking - Done in open waters such as the sea or the lake. Kayaks may be a sit-on-top or decked design. 2. Whitewater kayaking or canoeing - Paddling down the whitewater rivers. Flat-bottomed boat will help the boat spin on the water and take on the rapids for practicing various maneuvers. The rounded bottom will involve paddling downriver from one point to a different point and usually a distance of several miles. 3. Flatwater recreation - Relaxing canoeing or kayaking where you can take a gentle paddle down a calm river, ocean, or lake to do some sightseeing. 4. Sailing - The canoe or kayak is fitted with a sail. 5. Surf kayaking - The kayak is typically with a fin, rather like surfboard. IMPORTANT THINGS TO REMEMBER TO BE SAFE IN KAYAKING OR CANOEING K now first your skills in swimming and canoeing or kayaking A void paddling alone, paddling far from coastline, or paddling in routes of ships Y ield to safely and know where to go in case of emergency A lways wear personal floatation device and other safety equipment K eep hydrated as you will be under the sun C heck weather conditions A lways plan ahead. This includes studying the river maps ahead of time N ever forget to put your things in waterproof bags O orientations given by facilitators are important. They tell you the rules and regulations a safety procedures. Listen and follow them well. E quipment should be tried and always checked. Try on new or unfamiliar things and ask questions on the proper way of using them. 3. SCUBA DIVING SCUBA – Self Contained Underwater Breathing Apparatus EQUIPMENT ❖ MASK - Device covering eyes and nose allowing you to see underwater ❖ FINS - Device put on the feet to extend the kicking motion underwater ❖ BCD or BC - (Buoyancy compensator device) Device/jacket that controls buoyancy up or down ❖ REGULATOR - Device that deliver air to you demand at reduced pressure ❖ PRESSURE GAUGE - (SBG- Submersible Pressure Gauge) Device that tells diver how much air they have left. ❖ WEIGHTS - Lead weights used to weigh down divers for depth decent. ❖ SNORKS - Device used to breath air close to or on the surface of the water. HEALTH AND SAFETY THE HAZARD OF DIVING  How soon to fly after diving Old vs new philosophy 7  DCS- Epidermal or cutaneous muscular joints and limb pain and neurological  Hypothermia  Hyperthermia  Cramps  Overexertion  Nitrogen narcosis  Carbon monoxide poisoning  Gastrointestinal barotrauma  Heart problem  Ear infections  Nosebleeds  Breathing problems  Dehydration  Diving while pregnant 8 COMMON DIVE SIGNALS 10 11 12 13 14 15 16 17 18  I.II MOUNTAINEERING ACTIVITIES 1. Hiking and Trekking – the terms are used interchangeably, the difference in the two lies in the intensity of the activity. Hiking – done on man-made road or well-made trails and basically shorter in distance, which sometimes only takes a day or two to cover. Trekking – more rigorous such that it is done over a variety of terrain and takes a longer time to hike and thus, entails more days and nights in the outdoors. Backpacking, trampling, or bushwalking are terms used for treks, “organized climb” is a term that may also mean trekking. How to prepare for a hike or trek Preparation of a hike or trek depend on the intensity of your climb. Preparing for a hike on an easy trail, which only entails a day or less, will have different preparation form that of long treks or organized climbs. Physical Condition – weeks before the trek start the pre-conditioning of your body by exercising a least three (3) times a week for at least 30-60 minutes. Trip Planning – planning is basic to any activity, most activities end up unsuccessful and even disastrous due to poor planning or, worst, no planning at all. What are the Hiking Essentials? 1. Backpack – for hike, a small pack is just fine as there are just few things needed, trekking is a different story as this is like carrying your home on your pack – food, clothing, shelter, cooking gears, and other essentials will all be placed in one pack. 2. Footwear – trekking requires long walks and the shoes are the most important equipment at this point. Hiking Shoes – are lighter compared to boots and more flexible but offer less support. Hiking boots – give more support and have more protective features than the hiking shoes. 19  Backpacking Boots – for longer treks carrying heavy loads, then the backpacking boots are more advisable, these shoes are tough and can cope with all kinds of terrain and weather conditions. 3. Trekking Poles – have a maximum length of 135 cm (54 inches), made into two or three sections an can be retracted or extended as necessary. Nutritional Considerations for Hiking In planning the food for trekking or hiking, it is important to consider the following: ✓ Calorie requirement for the activity ✓ Manageability to load, carry, store, and cook the food ✓ Duration of the activity Basic Skills in Hiking a. Setting Hiking Pace – hiker sets the pace to make the body feel good, the heart, lungs and legs become the monitor whether one is within his/her pace or not, remember this is not a race do not start out fast, but try establishing what may be a good pace for the body. b. Establishing your rhythm – rhythm is the pace one can maintain for a long time without requiring a break. Practice breathing and have it synchronized with your steps. Other Essential things to bring: ✓ First aid kit ✓ Sunscreen and sunglasses ✓ Water ✓ Insect repellant ✓ Trail food ✓ Camera/binoculars ✓ Topographic map and compass ✓ Cellphone/two-way radios ✓ Extra layers and rain gears ✓ GSP/altimeter watches ✓ Firestarter and matches ✓ Extra batteries for mobile ✓ Multi-tool knife devices/memory card ✓ Flashlight or headlamp and extra batteries Safety reminders in hiking and trekking: H – hike with a group and never alone. Hike within your skills. Hike within the trails and be aware of surroundings. I – instructions from guides, facilitators, or leaders should be given utmost attention. Rules and regulations should be followed strictly. K – keep in mind and heart the Leave No Trace Seven Principles; go back and review it. E – ensure safety of self and others. Learn to apply first aid. Learn where to go and what to do during emergency situations. 2. Camping – there are two types of camping, front country and back country. Front country camping – also called as “car camping” is camping on planned camp grounds where it is close to a vehicle, with certain amenities such as bathroom and stores and emergency aid. Back country camping – is the opposite, where no amenities are readily available and motorized vehicles cannot reach the camping site. Essential things to bring in camping 20  a. Clothes – are the first line of defense so that the body can maintain an appropriate core temperature. Layer 1: Base layer or Skin Layer – the clothing next to the skin Layer 2: Insulating Layer – worn over the base layer, helps you retain heat by trapping air close to your body. Layer 3: Wind and/or Rain-Barrier Layer – sometimes called shell, is your protection form the wind, rain, or snow, the most important layer during a bad weather. b. Sleeping Bag and Pad – provides warmth and comfort for a good rest at night. The warmth of the sleeping bag is determined by: Kind of insulating material Down – is warmer but is not waterproof Polyester/synthetic – is virtually water proof but not so warm, heavier and bulkier Loft refers to thickness of bag, thicker loft will provide more warmth The shape of the bag Mummy-shaped bag are better when trekking because they are lighter and warmer Barrel-shaped bags are roomier at the midsection providing more comfort but they are heavier Rectangular-shaped bags are the roomiest, thus great for warmer weather, however, they can be bulkier and heavier. c. Tents – give protection from the rain, wind and bugs, also adds warmth, comfort and sense of security. d. Cooking and Eating Utensils – a small light weight backpack stove is more efficient than open fire because temperature can be controlled. Essential items should be brought to camping: General Equipment Safety Equipment First Aid Kit Contents ✓ Lantern ✓ Flashlight with extra batteries ✓ Adhesive bandages ✓ Toilet paper ✓ Waterproof matches ✓ Gauze pads ✓ Biodegradable soap ✓ Pocket knife ✓ Adhesive tapes ✓ Insect Repellant ✓ Topographic maps ✓ Tweezers to remove splinters ✓ Small thermos bottle ✓ Compass ✓ Salt tablets ✓ Duct tape ✓ Sun protection ✓ Paracetamol/aspirin ✓ Safety pins ✓ Rope ✓ Antihistamine ✓ Shovel ✓ Water treatment ✓ Medicine for diarrhea ✓ Razor blade ✓ Moleskin ✓ Tube of antibiotic ointment ✓ Anti-string relief ointment/cream Basic Camping Skills a. Washing Dishes – use soaps that will not harm the environment. b. Campfires – should be built only in fire rings. c. Sanitation of Campfire – whether it is in a camping resort or up in the mountain, the same rules apply. To stay safe while camping: C – check all equipment. Check weather conditions. Check and study locations and map. A – awareness of surroundings M – map out emergency plans P – protect self from sun, coldness, dehydration and insects I – include fire safety practices in orientations N – never walk alone, never approach wild animals and never feed the animals in the mountains. G - go back and review and follow the Leave No Trace Seven Principles 21  3.Orienteering  An outdoor activity where participants’ goal is finding the various checkpoints in a pre-set course using especially created detailed map and the compass to navigate in an unfamiliar terrain.  Can be done as a fun recreational activity or a very competitive sport requiring navigational skills, techniques, and decision-making skills to bring a person from one place to another at the least time possible. The two basic things that are used in orienteering are the map and compass. However, during the event, participants also bring with them the following: 1. Whistle that is used when a participant needs to call someone for help. 2. Map bag or any clear plastic bag that comes in handy in protecting the map in case it rains. 3. Red pen in case the participant needs to mark the map for his/her own purpose although maps given prior to the event are already pre-marked with the course. SAMPLE ORIENTATION MAP AND LEGENDS 22