LESSON III
BIKING AND ORIENTEERING
OBJECTIVES:
Describe biking and orienteering
Enumerate the basic equipment used in biking and
orienteering
Enumerate the benefits of biking and orienteering
Improve physical fitness through biking and
orienteering
Demonstrate self- reliance by joining outdoor
activities
Acquired an increase awareness of the importance of
environmental protection.
WHAT IS BIKING?
It is a form of recreational activity that
involves the used of bicycle. It emerged in
bicycles were introduced in the 19th century.
Biking has become one of the primary forms
of transportation in different parts of the
world.
Many people consider biking as a very
effective and efficient mode of
transportation. It is appropriate for short to
moderate distances.
BASIC EQUIPMENT IN BIKING
Bicycle
-This is the most essential
biking equipment. It can be
driven manually through
pedaling.
It comes in various types, sizes,
styles, and colors. One has to
choose a bicycle that is
appropriate for his or her height,
age, and experience in order to
ensure his or her own safety.
Helmet
- This is the most important
safety equipment that
should always be worn when
biking. It helps protect the
rider from any head or face
injury. It should fit snugly
around the head and allow
air inside.
BENEFITS OF BIKING AS COMPARED TO
USING OTHER VEHICLES FOR TRANSPORT
In comparison with using other motor vehicles for transport,
biking offers a lot of benefits which include the following.
1. Sustained physical exercise
2. Easier parking
3. increased maneuverability
4. access to roads, bike paths, and rural trails
5. reduced consumption of fossil fuels
6. less air or noise pollution
7. much reduced traffic congestion
8. less financial cost to the user
9. less road area required
HEALTH BENEFITS OF BIKING
Improves cardiovascular fitness
- biking involves pedaling which raises the heart rate
and gets the blood pumping around the body.
Increases muscles strength and flexibility
- biking is a total body workouts that makes use of
major muscles groups that can be found in the
shoulders, arms, abdomen, buttocks ,thigh and calves.
Decreases stress level
- like any other mild to moderate exercise, biking
triggers the release of chemicals called “Endorphins”
which help reduce pain and make one feel happier.
Improve posture
- observing proper posture when biking is very important.
Doing so does not only ensure a comfortable ride, but it also
increases speed and reduces the risks of developing injuries
and back pain.
Builds and strengthens bones
- biking is a form of a resistance activity which involves
pushing and pulling on the bike pedals. This movements works
the muscles which in turn pull on the bones.
Decreases body fat levels
- biking on a regular basis help burn calories. It also helps
maintain a lean body structure and promotes proper weight
management.
Helps prevent and manage diseases
- since biking helps improve blood circulation, it also boost
the immune system. This keeps a person healthy and strong
enough to fight off various infection and diseases.
Improve the health of the lungs
- through regular biking, the muscles in the lungs are
trined to move air more efficiency. This , in turn , expands
lung capacity and decreases the risk of losing lung function
as one ages.
Increases energy levels
- biking help increase one’s energy level by building his
or her stamina and endurance. This results to better
performance in school or at work, fulfilment of one’s
responsibilities and easier execution of daily activities.
Improves sleeping habits
- biking as a form of exercise helps get rid of cortisol,
the stress hormone that can prevent deep and regenerate
sleep,
ORIENTEERING
WHAT IS ORIENTEERING?
Orienteering is a competitive sport played
by individuals whose goal is to find their
way to various control points across a
vast terrain using a map and a compass.
The one who achieves the said goal within
the shortest elapsed time is declared as
the winner. Orienteering requires the use
of navigational skills in order to be able to
move with speed from one control point to
another.
Orienteering can also be done for
recreation. It is a fun way to exercise and
build wilderness survival skills.
Orienteering is an outdoor activity that is
full of challenges and adventure. It is a
combination of cross-country running, map-
reading and using, a compass tor
navigation,
It is also called a "thinking sport" since
rapid decisions need to be made to
determine which route to follow so that
one's time and energy are maximized, It b
an event where people of all apes are
allowed to join and gain satisfaction from
participating in it.
It was during the 19th century when orienteering
became popular in the country of Sweden as a
military exercise. 1886 led to the introduction of
orienteering an a term which was defined during
that time as the crossing of an unknown land using
a map and a compass.
The first nonmilitary public orienteering
competition was held in Norway in 1897.
This competition gained extreme popularity in the
said country Then, another public orienteering
competition took place in 1901 in Sweden.
Due to the emergence of inexpensive and
reliable compasses, orienteering stared o
become popular in Europe by the 1930s, Then,
lt eventually achieved worldwide popularity
after the Second World War It was in 1959
when an international conference on
orienteering took place in Sweden. This led to
the establishment of the orienteering
The objective of orienteering competition is to
test the physical fitness, navigational skills,
and concentration of the participants.
Orienteering can also be done for recreation. It
is a fun way to exercise and build wilderness
survival skills.
BASIC EQUIPMENT IN
ORIENTEERING
1. MAP – primary tool for navigation in orienteering. It
contains an enormous amount of information.
Topographic map - is the type of map commonly
used in orienteering. It shows large-scale details and
quantitative representation of the orienteering . The different
kinds of information that can be found on topographic maps
include location, date, direction, distance, elevation, natural
terrain features , and other features
TOPOGRAPHIC MAP
A. Location - topographic map describes every location in the
terrain through the indication of a title and longitude coordinates
that guide the participants in locating a particular area in the
entire terrain.
B. Date - topographic map should be updated as many changes
may occur in different points of the terrain through the years.
C. Direction – each border on the topographic map represents each
direction: north, east, west, south.
D. Distance – a topographic map depicts how near of far each
location is in the terrain.
E. Elevation – a topographic map indicates and describes the
elevation in the land mass of the entire terrain.
F. Natural terrain features - shows the natural; features which
are present in the entire terrain. These may include different
bodies of water , cliffs, woods, fields and so on.
G. Other features - shows the other features which are present in
the entire terrain. These may include houses, roads, bridges,
2. COMPASS
– this is the secondary tool for navigation in orienteering. It
supplements and confirms the different kinds of information
that can be found on the map.
- An orienteering compass has a base plate, compass
housing, direction of travel arrow, orienteering arrow and
magnetic needle.
A. BASE PLATE - this contain a scale shown in millimeters or
inches on its edges. It serves as guide for a participant in
determining his or her course or travel.
B. COMPASS HOUSING – this appears as a basic watch
compass. It is mounded on the base plate.
C. DIRECTION-OF-TRAVEL ARROW - this can be fo8unjd in
the center of the protractor. It is the only arrow set on the base
plate.
D. ORIENTING ARROW – this is also referred to as the north
arrow. It is directed toward the north mark in the compass.
E. MAGNETIC NEEDLE – this is a floating needle that rotates
freely. It is suspended in the compass housing . When there is
no object made of iron that is surrounding or near the compass,
the magnetic needle points to magnetic north.
PARTS OF COMPASS
BASIC ORIENTEERING
TECHNIQUES
1. MAP READING – the basic orienteering techniques which
involve map reading include the following.
a) it is important to be familiar with the maps scale, contour
interval and symbols.
b) the map should be kept oriented. This means to keep the top
p[art of the map facing north regardless of the direction of
travel. This will keep the map property aligned with the
terrain.
c) Fold the map to a readable and holdable size. Concentrate
on its part.
d) Visualize the terrain, see things in mind first before finding
the actual location like the slope of the hells, vegetation, and
other features.
2. TRAVELING BY THE USE OF COMPASS
- the basic orienteering techniques which involve
traveling by the use of compass include the following:
a) Establish direction
b) Set the north to south lines
c) Take a bearing, the direction in which you want to
go, by focusing on the direction- of travel arrow of
the compass.
BENEFITS OF ORIENTEERING
TRAINS THE BODY AND MENTAL SKILLS
- orienteering is not just a physical activity
which involves running.
IMPROVE CARDIOVASCULAR FITNESS
- orienteering is an activity in which the
participants constantly walk, jog, run, hike, and
climb.
BUILDS SELF-ESTEEM AND CONFIDENCE
- orienteering is commonly done individually .
Hence each participants only has himself or
herself to rely on during navigation .
INCRESES VITAMIN D LEVELS
- orienteering is an activity done out in the sun. Hence ,
participants get sufficient amount of vitamin D during the
activity as their skin is exposed to sunlight.
TEACHES SKILLS AND TECHNIQUES THAT ARE USEFUL AND
LIFESAVING
- orienteering provides experiences that the participants
navigating and survival skills. These can be used in case they get
lost.
PROMOTES ENVIRONMENTAL STEWARDSHIP AND AWARENESS
- orienteering keeps the participants exposed to nature. This,
in turn makes them appreciate its beauty and helps them realize
the importance of advocating for its protection and conversation.
TEACHES THE IMPORTANCE OF CALMNESS AND COMPOSURE
DURING CHALLENGING SITUATIONS.
- orienteering activities are commonly done in vast and
unfamiliar , participants learn how to be calm and composed as
they find their way though all the control points.
