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RECREATIONAL ACTIVITIES 2. Rock Climbing and Mountaineering - one of the oldest recreational
➔ Done for enjoyment, amusement or pleasure activities.
➔ Considered to be fun 3. Skydiving - Skydive Arizona in USA is considered the “skydive
➔ Boost a person’s confidence capital of the world”.
➔ Sharpen communication 4. Paragliding - close cousin of skydiving. Federation Aeronotique
➔ Help a person discover new passions and career path that is Internationale (FAI) holds championships worldwide every year.
both financially and personally rewarding 5. Scuba Diving - SCUBA means “Self-Contained Underwater
➔ Source of joy and relaxation for one’s mind and body Breathing Apparatus”. Invented for underwater warfare during
Examples: World War II
➔ Bowling 6. Skiing and Sledging (Sledding) - Skiing used to be the hunting
➔ Swimming medium for the Nordic people. Sledging shares its fame for being
➔ Kite flying Santa Claus’ ride during Christmas and also a fun and less
➔ Bird watching expensive recreational activity alongside skiing.
➔ Surfing 7. Surfing - Originally from Polynesian culture and found first in the
➔ Dancing Tahiti Island. Water surfing has been one of the most cherished
➔ Playing cards surface water sports ever.
➔ Watching movies 8. Wildlife Surveys
RECREATION 9. Desert Safari - also known as “Dune Bashing”. One of the prime
➔ Necessary part of life that refreshes and rejuvenates a person’s desert recreational activities around the world, especially in the
body and mind heart of the Middle East.
LEISURE AND PLAY 10. Coastal Trekking - “coast to coast walk”. One of the recently
➔ PLAY developes recreations. Trekking routes consist of beaches and
➢ Derived from Anglo-Saxon “plega” which means a game, extended coastal lines.
sport skirmish, fight or battle ; related to the Latin “plaga” COMMON WATER ACTIVITIES
which means a blow, stroke or thrust. 1. Barefoot skiing - waterskiing without skis
➢ German - “spielen” and Dutch - “spleen” - whose meanings 2. Boat racing - use of powerboats to participate in races
include the playing of games, sports or musical 3. Body Boarding - person lies down on the board
instruments. 4. Cable Skiing
Leisure is defined based in five views: 5. Parasailing - towing a person behind a vehicle while attached to a
1. As a symbol of social class parachute
➢ Stemmed from the work of Thorstein Veblen (American 6. Skim Boarding - ride onto an incoming wave
sociologist for the late 19th Century). He showed how 7. Surfing Downhill on ocean waves or artificial waves in a wave pool
ruling classes emerged from those who identified 8. Wake Surfing - mix between wakeboarding and surfing
themselves sharply through the possession and use of 9. Yatching - sailing on yatch, day sailing, cruising or yatch racing
leisure. COMMON AMUSEMENT ACTIVITIES
2. As an unobligated time 1. Music - listening, playing instruments or composing music
➢ Discretionary time - not used for work obligations and 2. Dancing - exercising and doing a recreational activity.
personal maintenance. Time that is free from work. 3. Watching Movies
3. As an activity 4. Video games
➢ People engaged in during their free time. 5. Internet Browsing
4. As a state of being that is marked by freedom 6. Going to amusement parks
➢ Helping the individual achieve personal fulfillment and BENEFIT OF RECREATIONAL ACTIVITIES
self-enrichment Walking - common denominator for most forms of outdoor
5. As a spiritual expression recreation.
➢ Expression of religious values. Conduct activities involving ➔ Managing weight
the spiritual aspect of being a person. ➔ Controlling blood pressure
TYPES OF RECREATION ➔ Decreasing the risk of heart attack
➔ Recreation through sports - engaging through sports such as ➔ Boosting good cholesterol
basketball, voleyball, cricket, baseball, etc. ➔ Lowering the risk of stroke
➔ Recreation through adventure - biking, skiing, bungee jumping and ➔ Reducing the risk of breast cancer and Type 2 diabetes
other similar activities. Gives an opportunity to see the beauty of ➔ avoiding the need for gallstone surgery
nature. ➔ Protecting against hip structure
➔ Recreation for amusement - Find entertainment through video or ➔ Preventing depression
computer games, internet surfing and others. Travelling, partying, ➔ Preventing colon cancer, constipation, and osteoporosis
shopping and visiting parks, museums and historical places. ➔ Elevating overall mood and sense of well-being
➔ Club to recreate - usual recreational activities that your club, PERSONAL BENEFITS OF RECREATION
friends, company or organizations usually plan or organize. 1. Contributes to a full and meaningful life
Promotes social interaction and team building or just a social 2. Best methods of health assurance
gathering. 3. Essential to stress management
COMMON OUTDOOR ACTIVITIES 4. Essential source of self-esteem and positive self-image
1. River Rafting - one of the most popular recreational activities in 5. Lead balance lives, achieve our full potential and gain life
adventure tourism. Divided into six levels of difficulty. The most satisfaction
adrenaline pumping activity. The Himalayan Rivers, Ladakh,
Colorado, Costa Rico, Montenegro are known for their sharp turns
and established as excellent regions for river rafting challenges.
Cagayan de Oro River in Philippines is fast becoming a tourist
destination for white river rafting enthusiasts.

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INTERVENTIONS TO PREVENT SPORTS AND RECREATIONAL ACTIVITIES-  bone protruding through the skin
RELATED INJURIES  heavy bleeding at the injury site
Personal Protective Equipment FIRST AID
➔ protective clothing, helmets, goggles, or other garments or  Raise
equipment used to protect the user’s body from any infection of  Ice
injuries  Compress
Remember:  Elevate
➢ Obtain the appropriate gear for the desired activity  Splinting
➢ Ensure that it fits properly FIRST AID AND SAFETY PROCEDURE
➢ Ensure that it is well maintained and replaced when Procedure
needed 1. Scene safety
➢ Use it consistently and properly 2. Activating EMS - Emergency Medical Services
Knee Ligaments Injuries 3. ABC - Airway, Breathing, Circulation
➢ Anterior Cruciate Ligament (ACL) - 4. Injury Management
➢ Posterior Cruciate Ligament (PCL) - 5. Transferring of the victim
➢ Medial Collateral Ligament (MCL) - Artificial Respiratory (AR) - first aid to conscious man if drowned
➢ Lateral Collateral Ligament (LCL) - Common Injuries
PHYSICAL FITNESS AND CONDITIONING ➔ Wounds (open and close)
➔ Warm-up and stretching exercises - decrease the risk of injury ➔ Dislocations
and increase flexibility ➔ Fractures
➔ Awareness of Environmental Hazards - be attentive to the ➔ Strain (over extend of muscle) and Sprain (over extend of
environment where they will hold their chosen activity ligaments)
COMMON INJURIES Open Wounds
1. Bruises - mark on the skin caused by blood trapped under the ➔ Abrasion- gasgas
surface (hematoma) ➔ Laceration - hiwa
FIRST AID ➔ Avulsion - nakikita na yung laman
➢ Rest the bruised area, if possible. ➔ Puncture - natusok
➢ Ice the bruise with an ice pack wrapped in a towel. Leave it FIRST AID for open wounds
in place for 10 to 20 minutes. Repeat several times a day  Clean the wound
for a day or two as needed.  Stop the bleeding
➢ Compress the bruised area if it is swelling, using an elastic 1. Direct pressure (ipitin)
bandage. Don't make it too tight. 2. Elevation
➢ Elevate the injured area. 3. Pressure point
2. Burns - damage to the body’s tissues caused by heat, chemicals, 4. Tourniquet method (if the bleeding didn’t stop) -
electricity, sunlight, or radiation. SCALDS from hot liquids and 15 mins luluwagan; 3-5 mins sisikipan
steam, building fires, and flammable liquids and gases are the most  Apply dressing
common causes and burns.  Signs of shock
❖ First Degree - only the outer layer of the skin Normal respiration rate: 16-20 count per minute
❖ Second Degree - outer layer and the layer underneath Pulse rate: 60-100 beat per minute
❖ Third Degree - damage or destroy the deepest layer of the Carotid - found in neck
skin and tissues underneath Radial - found in wrist
FIRST AID Temperature: 36.5 - 37
1. Cool Burn Blood pressure: 120/80
 Hold burned skin under cool (not cold) running DOTS - Deformity, Open wounds, Tenderness, Swelling
water or immerse in cool water until pain BTLS - Burn, Tenderness, Laceration, Swelling
subsides. PMS - Pulse Motor Sensory
 Use compresses if running water isn’t available. CPR - Cardio Pulmonary Resuscitation
2. Protect Burn AVPU - Alert, Verbal, Pain, Unresponsive
 Cover with sterile, non-adhesive bandage or HEAD - Forehead, cheeks, ears, mouth, nose, eyes
clean cloth. CSF - Cerebro Spinal Fluid (looks like oil that mixed in blood, indication of
 Do not apply butter or ointments, which can brain injury or damage)
cause infection. NECK
3. Treat Pain RIBCAGE - clavicle, sternum, side
 Give over-the-counter pain reliever. ABDOMEN - four quadrants
3. Dislocations - joint injuries that force the ends of the bones out of PELVIS - squeeze, shake, priapism, vaginal discharge
position LOWER LIMBS - Patella, PMS
FIRST AID UPPER LIMBS - Elbow, PMS
 Don't delay medical care. CARDIO PULMONARY RESUSCITATION
 Don't move the joint. ➔ Is an emergency lifesaving procedure performed when the
 Put ice on the injured joint. heart stops beating. Immediate CPR can double or triple
4. Fractures - Is a break, usually in bone. Commonly happens because chances of survival after cardiac arrest.
of car accidents, falls or sport Injuries. ADULT CPR
SYMPTOMS ➔ ABC
 Intense pain in the injured area that gets worse when you ➔ 30 compression, 2 ventilation (5 cycles)
move it ➔ AR - 12 cycle for adult (1 1002 1003 ...)
 numbness in the injured area ➔ Recovery position (left)
 bluish color, swelling, or visible deformity in the injured
area
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FORMS OF AQUATIC LEISURE ACTIVITY Other Filipinos who have reached the highest summit on Earth
In the water
o Swimming - provides relaxation and enjoyment
o Snorkeling - a fun underwater sight-seeing activity NAME ROUTE DATE OF ASCENT
o Water Aerobics - performance of an aerobics exercise in shallow
water, particularly a swimming pool Dale Abenojar North Col (Tiber) May 15, 2006
On the water
o Fishing - uses different techniques (hand catching, spearing, Heracleo “Leo” Oracion South Col (Nepal) May 17, 2006
netting, trapping, and hook fishing). Catching a fish after a long
wait is fun and fulfilling. Erwin “Pastor” Emata South Col (Nepal) May 18, 2006
o Surfing - requires balance, body coordination, and control
o White Water Rafting - done with the use of an inflatable raft to Romeo “Romi” Garduce South Col (Nepal) May 19, 2006
navigate a river
o Boating/Motor Boating - enables one to access wilderness sites, Noelle Wenceslao North-South May 16, 2007
visit islands and coral reefs, go fishing, practice photography, and
other water based experiences Carina Dayondon North-South May 16, 2007
Underwater
o Free Diving - improve lung capacity as you hold your breath under Janet Belarmino North-South May 16, 2007
water
o Scuba Diving - access the marine environment Regidor “Regie” Pablo North Col (Tiber) May 17, 2007
o Underwater Photography - only recommended to and done by
professional swimmers with proper training. Done using high tech TOP 10 HIGHEST MOUNTAIN PEAKS IN THE PHILIPPINES
cameras and swimming apparatus MT. APO
Other aquatic recreation activities ➢ Highest mountain in the Philippines
o Water team building - helps to build good relationships between ➢ 2 956 meters above sea level (MASL)
and among individuals ➢ Also known as “Grandfather of Philippine Mountains”
o Picnic and outings ➢ Declared a National Park by President Manuel L. Quezon on
WATER AEROBICS May 9, 1936
➔ Form of exercise performed in shallow water ➢ Home of the Philippine Eagle
➔ Examples: aqua zumba, water yoga, aqua aerobics, and aqua jog ➢ Adventure Duration: 4 days
SOME BENEFITS OF WATER AEROBICS ➢ Trail Difficulty: 7/9
➔ Putting less stress on your joints and muscles MT. DULANG - DULANG
➔ Support is great if older, have suffered an injury or are recovering ➢ 2nd highest mountain in the Philippines
from illness ➢ 2 938 MASL
➔ Helps the heart move blood around the body, putting less strain on ➢ Also known as “D2”
it ➢ The Talaandig tribe of Lantapan have been accorded rights to
➔ The impact of gravity in the water allowing a greater range of the mountains as their “ancestral domain”
motion ➢ Adventure Domain: 2 days
➔ Prevent overheating, helping you exercise for longer ➢ Trail Difficulty: 6/9
WATER AEROBICS WORKOUT SAMPLE MT. PULAG
➔ Average exercise program is around 45-60 minutes ➢ 3rd highest mountain in the Philippines
➔ Should start with a warm-up session to stretch muscles and ➢ 2 922 MASL
increase circulation ➢ Declared a National Park in February 20, 1987
➔ End routing with an 8-10 minute cool-down period with stretches ➢ The most famous trail of Mt. Pulag is Akiki trail, labelled by
and slow movement mountaineers as the “Killer Trail” because of its steep slopes
MOUNTAINEERING and challenging path
➔ Mt. Kinabalu in Sabah, Malaysia - Highest mountain in archipelagic ➢ Adventure Duration: 3 days
Southeast Asia (Mr. Gilbert Rabena) ➢ Trail Difficulty: 7/9
Filipino Mt. Everest Summiteers MT. KITANGLAD
 Dale Abejonar (MAY 15, 2006)- first Filipino summiteer to climb ➢ 4th highest mountain in the PH
Mt. Everest on a journey Philippine Mount Everest Expedition ➢ 2 899 MASL
 Romeo “Romi” Garduce (2006)- the only Filipino who have ➢ Inactive volcano located in Kitanglad Mountain Range in
reached the Seven Summits of the World. Through him, the Bukidnon
Philippines entered the list of countries who have conquered the ➢ “Kitanglad” came from a legend: a great flood submerged the
Seven Summits. Seven Summits is the name given to climbing the native lands and the only tip of the mountains, the size of
highest peak in each of the seven continents of the world. ranglad (lemon grass), remained visible (kita in tagalog)
➢ Bukidnon, Higaonon and Talaandig are some of the several old
cultural communities which considered Mt. Kitanglad as their
ancestral domain
➢ Trail Difficulty: 6/9
MT. KALATUNGAN
➢ 5th highest mountain in the PH
➢ 2 880 MASL
➢ Adventure Duration: 3-4 days
➢ Trail Difficulty: 8/9

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MT. TABAYOC MOUNTAINEERING CHECKLIST
➢ 6th highest mountain in PH
➢ 2nd highest in Luzon
➢ 2 842 MASL (others, 2 864 MASL)  Always carry a detailed map of the area
➢ Close rival of Mt. Tabayoc for the 5th highest mountain  Map you will hike or climb.
spot is Mt. Kalatungan in Bukidnon
➢ Adventure Duration: 2-3 days NAVIGATION  Compass  Compass is an important navigation tool.
➢ Trail Difficulty: 6/9  GPS  GPS is optional, but make sure to bring
MT. RAGANG
extra batteries for it.
➢ 7th highest mountain in PH
➢ 2 815 MASL
➢ Also called as “Blue Mountain”  To protect your eyes, you need high
➢ Most active volcano in Mindanao quality sunglasses. Have 2 pairs, in case
➢ Only mountain which has less records
one gets lost or damaged.
➢ Not yet open to public for hiking and trekking due to  Sunglasses
security reasons  For skin protection, bring sunscreen
SUN PROTECTION  Sunscreen
MT/. MAAGNAW protection with SPF 30 or higher to avoid
➢ 8th highest mountain in PH  Lip balm
➢ 2 742 MASL skin burning and skin aging.
➢ Third highest peak in the Kitanglad Range  Use lip balm to prevent lips from
➢ Also part of ancestral domain of the Talaandig tribe becoming dry.
➢ Adventure Duration: 3-4 days
➢ Trail Difficulty: 9/9
MT. TIMBAK  Shirts  Mountain weather changed rapidly.
➢ 9th highest mountain in PH  Jackets Always bring rain gears and extra clothes.
➢ 3rd highest mountain in Luzon
INSULATION  Pants You may need to wear layers of clothes to
➢ 2 714 MASL
➢ Also known as “Mt. Singkalsa”  Socks survive the cold or a longer stay in the
MT. AMUYAO  Underwear mountain.
➢ 10th highest mountain in PH
➢ 2 702 MASLit has tropical rainforest
➢ Adventure Duration: 2 days  Headlamp  For light source.
ILLUMINATION
➢ Trail Difficulty: 6/9  Flashlight  Bring extra batteries.

 Make sure to have a handy first-aid kit

FIRST AID SUPPLIES  First aid kit with basic supplies like band aids, gauze
pad, antiseptic, wipes, and tape.

 Matches or
FIRE  Must be wrapped with
lighter

 It can help you to prepare food, repair

REPAIR KIT AND TOOLS  Knife
gear, for first-aid, and emergencies.

 Good for duration of activity plus extra

one-day supply.
 Food that can be stored over a long
NUTRITION  Food supply
period of time.
 Little/no cooking required.
 Easily digestible

 Water  Bring water that can last throughout the

HYDRATION
bottles long activity to avoid dehydration.

 Tent
 Rope
EMERGENCY SHELTER
 Harness
 Garbage bag

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