Aquatics Introduction

LESSON 2

RATIONALE

Aquatics for HEALTH, SAFETY, FITNESS and FUN.

Aquatics has a unique place in a balanced physical education programme. 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.

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 co operate with others
 become involved in competition at appropriate levels
 assume different roles and responsibilities i.e., personal safety, co-operation, 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 wellbeing.
 an opportunity to experience risk and challenge.

OVERALL AIMS & OBJECTIVES

Aim

To provide students with the opportunity to develop personally, socially and physically through
participation in aquatics in a safe and enjoyable environment.

Objectives

 To develop confidence in the water

 To perform al least one recognised swimming stroke competently and safely
 To develop competence in and an understanding of basic water safety and life saving skills and
an ability to make decisions having assessed hazards which relate to water activities
 To demonstrate an awareness of the fitness requirements of aquatic activities and their value as
a fitness promoting activity
 To co-operate with others in the learning environment.
LESSON 3

Examples of Recreational Activities in Aquatics

DIVING

- Is also among the best recreational activities in the Philippines. Plunge into the deep waters and be
amazed with the variety of marine mammals, fish, corals, and other underwater plants.

SWIMMING

- Through swimming it works your whole body, improving cardiovascular conditioning, muscle strength,
endurance, posture, and flexibility all at the same time.

SURFING

- Is a surface water sport in which the wave rider, referred to as a surfer, rides on the forward or deep face
of a moving wave, which is usually carrying the surfer towards the shore.

BENEFITS OF AQUATICS IN RELATIVE STRESS

WHOLE BODY CONDITIONING

- Swimming tones your upper and lower body because you’re using almost all your major
muscle groups. The best strokes for all-over body toning are the freestyle, breaststroke, and backstroke.

LOW RISK OF INJURY

- There is a low risk for swimming injuries because there’s no stress safe daily workout
routine, swimming is ideal because you can rigorously work out with a reduced chance of swimming
injuries. Many athletes supplement their training with swimming.

LOW IMPACT EXERCISE

- So many people can reap the benefits of swimming. Pregnant women benefit from
swimming because it helps strengthen the shoulder and abdominal muscles, which can be strained
when carrying a baby.

PERSONAL SAFETY PROTOCOL TO AVOID HYPOTHERMIA

What is Hypothermia?

- Is a physical condition that occurs when the body’s core temperature falls below a normal
98.6®F (37®C) to 95®F (35®C) or cooler.
 - Hypothermia occurs when the body’s temperature drops below 35C (95F). In both cases the
function and metabolism of the various body organs is altered.
- Aquatic Hypothermia occurs mainly during prolonged open water swimming, wind surfing,
waterskiing, kayaking, or boating when sudden and persistent temperature drops occur, or with
accidental falls in the water.

HOW TO AVOID HYPOTHERMIA IN DOING AQUATIC ACTIVITIES?

- Wearing a personal flotation device (PFD)

-Adopting a survival position

- Keeping clothing on

- Getting as much of body out of the water as possible

- Remaining still and in place INLESS a floating object another person, or the shore is nearby

- Keeping a positive mental outlook (a will to survive really does matter)

HEALTH AND PHYSICAL BARRIERS IN AQUATICS

DROWNING

- Is defined as respiratory impairment from being in or under a liquid. It is further classified by

outcome into: death, ongoing health problems, and no ongoing health problems. Drowning
itself is quick and silent, although it may be preceded by distress which is more visible.

CAUSES OF DROWNING:

- An inability to swim
- Panic in the water
- Leaving babies unattended, even for a short period of time, in bathtubs
- Falling through thin ice
- Alcohol consumption while swimming or on a boat
- Concussion, seizure, or heart attack while in water
- Suicide attempt
LESSON 4
AQUATIC ACTIVITIES
The Philippines is home of over seven thousand islands that are spread across 300,000 kilometers. It's
an excellent place to express your adventurous spirit. From rainforests to lakes, white beaches,
shipwreck sites, marine parks, and more, the Philippines has it all. There are plenty of aquatic activities
that we will enjoy in Manila, Subic, Boracay, Palawan, Camarines Sur, Davao, Bohol, Cebu, Negros
Occidental, Negros Oriental, and lots of more. The subsequent are several famous activities
within the country.

SNORKELING
Is peeking through the life underneath water by swimming with the aid of a snorkel and mask. Through
snorkeling, one can observe the underwater attractions for a longer period of time, without
the need to constantly resurface to gasp for air, and with relatively lesse reffort (Cervao,
2017).Snorkeling helps the overall fitness of a person. It works out the quadriceps, hamstrings,
calves, ankles, hip, flexors, core muscles, and shoulders while swimming (Cervao, 2017).
(https://cestovanie.sme.sk/c/20511112/tipy-na- najlepsie-destinacie-a-miesta-na-snorchlovanie.html)

CANOEING
The word “canoe” originated from the Carib word “kenu” which means dugout. Canoes were
originally made from large tree trunks. The more well-known version of the canoe was
introduced by the North American Indians where the frame was built from wooden ribs. The
oldest known canoe, Pesse Canoe, believe to be constructed between 8200 and 7600B.C. was found in
the Netherlands. Canoeing is a sport which involves paddling a canoe with a single-bladed
paddle (Cervao, 2017).
(https://plzen.rozhlas.cz/berounka-je-sjizdna-ale- vody-je-v-ni-malo-7560401)

KAYAK OR KAYAKING
Also called qajak. means “man’s boat or “hunter’s boat” originated from the Inuit and Aleut tribes of
Arctic North America. The early kayaks were very individualized as each kayak was crafted by the user,
basing the measurement to the frame of his body and not on any standard. The oldest existing
kayaks are exhibited in North America Department of the State Museum of Ethnology
Munich (Cervao, 2017).Kayaking is the use of a kayak for moving across water. It is distinguished
from canoeing by the sitting position of the paddler and the number of blades on the paddle.
Most kayaks have closed decks, although sit-on-top and inflatable kayaks are growing in
popularity as well ( Cervao, 2017)
SCUBA DIVING
Scuba is an acronym for Self-Contained Underwater Breathing Apparatus. Scuba diving is a
dividing method where a diver uses a regulator as the breathing apparatus and a tank with
compressed air which enables the diver to breath normally underwater. With this equipment, a
diver can explore the waters for a longer period of time and at greater depths (Cervao, 2017).

Benefits of Aquatic Activities From

(https://www.daytonastate.edu, n.d. ),
“regular swimming builds endurance, muscle strength, and cardio-vascular fitness. Kicking workouts,
water aerobics, pool running, or a regular swimming workout can all give you a great exercise session
without the weight of your body pounding you with each move. After a land workout, swimming a few
laps can help you cool-down, move blood through your muscles to help them recover, and
help you relax as you glide through the water.” And so, it is very important to know that aquatic
activities can give us benefits. The following are the benefits of aquatic activities:

 -Aquatic activity is an ideal medium for exercise for those who have injuries
 -With properly trained staff to guide patrons, water can be an injury free environment for
people with a wide variety of abilities and ages
 -Improves balance in upright positions
 -Water allows for a greater variety of movements than on land and increase strength faster by
decreasing the effects of gravity
 -Increases range of motion and flexibility
 -Prevents or slows atrophy of weakened muscles due to increased circulation and movement
 -Speeds recovery by relieving the use of braces and physical aids
 -Builds self-confidence, self-image, and self-concept
 -Allows ambulation earlier than on land
 -Promotes leisure-time activities
 -Promotes physical fitness, wellness, and a positive lifestyle
 -Promotes opportunities for self-determination
 -Water has special characteristics that provide a unique environment for activities and good
workout.
 -These characteristics include buoyancy, hydrostatic pressure and enhance cooling.
Fascinating Fact about Aquatic Exercise
Aqua heart rates are 13% or 17 beats per minute lower in water than heart rates during comparable land
exercise. Why is my heart rate lower in water than on land?

There are Five Theories:

Temperature - Water cools the body with less effort than air. This reduced effort means
less work for the heart, resulting in a lower heart rate.

Gravity - Water reduces the effect of gravity on the body. Blood flows from below the heart
back up to it with less effort, resulting in a lowered heart rate.

Compression - Water is thought to act like a compressor on all body systems, including the vascular
system, causing a smaller venous load to the heart than equivalent land exercise.

Partial Pressure - A gas enters a liquid more readily under pressure. In water exercise the gas is
oxygen and the liquid is blood. So, more efficient gas transfer due to water pressure may reduce the
workload of the heart.

Dive Reflex - This is a primitive reflex associated with a nerve found in the nasal area. When
the face is submerged in water, this reflex lower’s heart rate and blood pressure. This reflex is stronger
in some individuals than in others. Some research suggests that the face doesn't even need to be in the
water for the dive reflex to occur. Some people experience its effect when standing in chest deep
water.

(https://cestovanie.sme.sk/c/20511112/tipy-na- najlepsie-destinacie-a-miesta-na-snorchlovanie.html)

(https://plzen.rozhlas.cz/berounka-je-sjizdna-ale- vody-je-v-ni-malo-7560401)

https://www.newindianexpress.com/cities/hyderab

https://www.studocu.com/ph/document/bataan-national-high-school/communication/pe-and-
health-12-q3-module-3d/25974651
LESSON 5
Objectives
a. Identify activities that require more efforts and endurance,
b. Explain the benefits of mountaineering; and
c. Plan on how to attain a successful mountaineering activity.

Mountaineering
https://www.coursehero.com/u/file/97387149/4th-Q-Gr-12-HOPE-4-Weeks-3-4-1pdf/?justUnlocked=1
https://www.studocu.com/ph/document/holy-cross-of-davao-college/bachelor-of-secondary-
education/mountaineering-lesson-plan/44402744
https://www.coursehero.com/file/81577745/SG-Module-2-Mountaineering-SHS-PEH4pdf/
https://www.scribd.com/document/501622652/For-CanvasHOPE-4-Module-1-Mountaineering

 Mountaineering, also called mountain climbing, is the sport of attaining, or attempting to attain,
high points in mountainous regions, mainly for the pleasure of the climb.
 Although the term is often loosely applied to walking up low mountains that offer only
moderate difficulties, it is more properly restricted to climbing in localities where the
terrain and weather conditions present such hazards that, for safety, a certain amount of
previous experience will be found necessary. For the untrained, mountaineering is a
dangerous pastime.
 Mountaineering is as old as the earth, as old as human life. When it became passion of
the outdoorsy and of the adventurous-minded, in the 19thcentury, many people would
climb just for pleasure, for the sheer thrill of conquering peaks near and far. But over
time, the sport has split into separate disciplines, each of them calling for varying
degrees of skills and preparation.

The“Leave No Trace Seven Principles” is a set of universal outdoor ethics that guides
people on the appropriate activities that involve nature. It also provides the framework for
making decisions in outdoor recreations.
 1: Plan and Prepare
2: Travel and Camp on Durable Surfaces
3: Dispose of Waste Properly
4: Leave What You Find5: Minimize Campfire Impacts
6: Respect Wildlife
7: Be Considerate of Other Visitors

Mountaineering: Back Packing

Backpacking is an activity in mountaineering that involves carrying clothing, food, and camping
equipment in a pack on the back. Originally, in the early20th century, backpacking was practiced
in the wilderness as a means of getting to areas inaccessible by car or by day hike. It demands
physical conditioning and practice, knowledge of camping and survival techniques, and
selection of equipment of a minimum weight consistent

Gears to bring in your Back Pack

Backpacking gear must be lightweight and compact to lessen its weight for portability. That’s
why, with a few exceptions, it’s not practical to simply bring
every single thing you use at home and put it inside your back pack. The following are essential
items you'll need for any backpacking trip:

Backpack

: In choosing a pack, make sure that it fits comfortably and can be loaded up with assorted
items which weighs at least 30 pounds. If you’re determined to minimize weight, look first at
ultralight tents, sleeping bags and sleeping pads.

Tent:

Plan to bring a light weight two-person tent which can be carried by one person for practicality.
It weighs less and can be shared instead of bringing two individual sets of tents which will be
carried by two people.

Sleeping bag

: In choosing a sleeping bag, consider the weather conditions you’re likely to

encounter. It would be best to buy a sleeping bag with synthetic material because it's versatile
and generally more affordable.

Stove:
 Choose a single-burner camp stove that weighs less, durable and takes minimal space in your
pack is one of the practical things to bring in camping.

Water treatment:

Water is one of our most essential needs not only in mountaineering but in our daily living.
Bringing gallons of water in camping
might not be practical for it won’t last long so therefore looking for source of clean and
drinkable water is important. Even pristine-looking sources of water can hide things you’d rather
not drink, so it’s wise to treat all
water in the wilds. It is best to bring water chemical treatment such as tablets or drops which
you may add to a bottle to purify your water.

Kitchen supplies:

Bring only neededpots, pans, plates, cups and utensilswhere you can cook and eat yourmeals. It
would also be best to bringsponge and dish washing soap toclean your utensils. A tiny towel
alsocomes in handy.

Camping

 It is an outdoor activity involving overnight stays away from home in a

shelter, such as a tent or are creational vehicle.
 Typically, participants leave developed areas to spend time outdoors in
more natural ones in pursuit of activities providing them enjoyment.
 To be regarded as "camping" a minimum of one night is spent outdoors,
distinguishing it from day-tripping, picnicking, and other similarly short-
term recreational activities.

Anyone you ask has a different reason for camping. Some like to disconnect from technology and
reconnect with nature. Some families go camping to revitalize their relationships, away from all the
distractions at home. Many youth organizations teach young people how to build a fire, pitch a tent, or
read a compass. Camping means different things to different people.

So why do you camp? Here are some common reasons why people choose to "rough it."

Tradition
Some activities are just passed on from generation to generation, and camping is one of them.
People have been camping in national parks for over 100 years, and many visitors who camped
as children now camp as parents and grandparents, passing on an appreciation for time
outdoors. Will you pass on this tradition?
Explore Nature
Camping, whether that's pitching a tent in the wilderness or parking your RV in a frontcountry
campground, is an immersive experience. Campers feel the rain and wind and snow. (And
sunshine!) They might see wildlife in their natural setting. People get to see natural features, like
mountains, seashores, or sand dunes, at different times of day. Spending nights outdoors allows
people to view constellations not visible at home and hear the sounds of nature, like the yips of
coyotes or the trills of songbirds. More than any other reason, people camp to have an
adventure in nature.
Improve Health
Camping...it does a body (and mind) good. The physical demands of camping in the backcountry
clearly count as exercise. But any kind of camping has health benefits. Some are
straightforward, like setting up camp or hiking. Mental health improves outside. Researchers
linked outdoor activity to a decrease in depressive thoughts. Sleeping under the stars helps you
get in touch with your natural circadian rhythms, a foundation for high quality sleep and health.
Digital Detox
Sometimes you just need a break from technology. It might be hard to escape it at home, but
some parks and campgrounds in the NPS have poor, or no cell connectivity, and many visitors
take advantage of that. These places are perfect locations to put down the digital devices in our
lives and focus on the basics that we still have access to. Sit back and relax with a good book,
draw in a sketchbook, or write in a journal.
Strengthen Relationships
When you travel to parks, natural areas, or even your own backyard to spend a few days and
nights outside, your choice of companions matters. Face-to-face conversations replace personal
technological devices for entertainment. And shared experiences shape the memories that
make up life-long relationships. Camping is a great time to get back to the basics, without
distractions. Sharing stories. Being quiet together. Enjoying a dehydrated meal as if it's a 4-star
cuisine.
Develop Life Skills
Camping requires you to rely on yourself and your companions to meet your basic needs--purify
water, build a fire, survive the elements, be alone with your thoughts. But these are more than
just survival skills; these abilities give you confidence and self-worth that carries over into all
other aspects of your life. It just takes a little effort and guidance, and you'll be setting up tents
in no time!