QUARTER: Quarter 1&2 WEEK: 1-10 MODULE: 2

SUBJECT: Physical Education and Health TOPIC/S: Health-related Fitness

12 ( H.O.P.E 4 ) F.I.T.T
CONTENT STANDARDS: The learner demonstrates understanding of recreation in
optimizing one’s health as a habit; as requisite for physical activity assessment performance
and as a career opportunity.
LEARNING COMPETENCIES:

1. Self-assesses health-related fitness (HRF) status, barriers to physical activity assessment

participation and one’s diet.
2. Sets FITT goal based on training principles to achieve and/or maintain HRF.
3. Engages in moderate to vigorous physical activities (MVPAs) for at least 60 minutes most
days of the week in a variety of settings in-and-out of school.
4. Observes personal safety protocol to avoid dehydration, overexertion, hypo and hyperthermia
during MVPA participation.
5. Demonstrates proper etiquette and safety in the use of facilities and equipment.
6. Participates in an organized event that addresses health/fitness issues and concerns.
7. Organizes fitness event for a target health issue or concern.

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 LESSON 1
OUTDOOR RECREATION
What is outdoor recreation?
Or outdoor activity refers to recreation engaged in out of doors, most commonly
in natural settings. The activities that encompass outdoor recreation vary depending on
the physical environmental they are being carried out in.It provides opportunities for
people to be active, relax, develop friendships, spend time as a family, be challenged and
develop new skills and abilities – both physical and mental. Active outdoor recreation
provides an alternative option for people who do not want to participate in organized
traditional sport.

These activities can include fishing, hunting, backpacking, and horseback riding — and
can be completed individually or collectively. Outdoor recreation is a broad concept that
encompasses a varying range of activities and landscapes.
Outdoor recreations are organized activities done during free time for the student’s own
personal reasons, where an interaction between man and an element of nature is present.
Different outdoor recreational activities:

LAND WATER AIR

Mountaineering Swimming Parasailing
Trekking/ Hiking Snorkeling Skydiving
Camping Diving Paragliding
Backpacking Surfing
Picnic Canoeing
Bird-watching Kayaking
Mountain Biking Whitewater Rafting
Orienteering Sailing
Canyoneering Fishing
Rock Climbing Bamboo Rafting

What are the benefits

Outdoor physical activity is directly associated with improved outcomes for cardio
vascular health, obesity, stress-related illness and mental health. Outdoor recreation is
easy to access for all, as there are many types of activities to suit interests, abilities and
environments. Many outdoor recreation opportunities are no or low cost. There are social
benefits to completing outdoor recreation activities with clubs, and up skiling with
providers.

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1. Physical Health Benefits

 Taking part in recreational activities, especially outdoors, can greatly improve

physical health. People who take part in park activities such as walking, hiking, or
skiing, schedule fewer office visits, maintain lower body fat percentages, and have
lower blood pressure and cholesterol levels.

2. Psycho- Emotional Benefits

 Mental wellness is critical to overall physical health. Participating in recreational

activities helps manage stress. Taking time to nurture oneself provides a sense of
balance and self-esteem, which can directly reduce anxiety and depression.

3. Economic Benefits

 Good for the economy. Outdoor recreation pays off with economic benefits too: People
who regularly participate in outdoor recreation tend to be more productive at work.
Outdoor recreation creates job opportunities for others, which leads to economic growth.
And the preservation of the natural areas needed for outdoor recreation increases
property values.

4. Environmental benefits

 Outdoor recreation provides environmental benefits, including increased

environmental awareness. Concern that results from outdoor recreation can lead to
increased involvement in environmental issues.

THE LEAVE NO TRACE SEVEN PRINCIPLES:

PRINCIPLE 1: Plan ahead and prepare

PRINCIPLE 2: Travel and camp on durable surfaces

PRINCIPLE 3: Dispose of waste properly

PRINCIPLE 4: Leave what you find

PRINCIPLE 5: Minimize campfire impacts

PRINCIPLE 6: Respect wildfire

PRINCIPLE 7: Be considerate of others visitor

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 SOUTHERN PHILIPPINES INSTITUTE
OF SCIENCE AND TECHNOLOGY
ANABU II-A, IMUS, CAVITE

SUBJECT: P.E AND HEALTH 12

QUARTER : 1 MODULE : 1 SUBJECT-TEACHER:_________________________
NAME OF STUDENT:___________________________________________ SCORE: _______________
GRADE/ LEVEL/SECTION ___________________________ DATE SUBMITTED:________________

Direction: Choosing an outdoor recreational activity.

Given a chance what kind of outdoor activity would you like to try? Why? Who would
you like to be with? Print and paste /cut from magazine/ draw on the box provided and write
something about it.

Drive On

In this time of pandemic, why do you think outdoor recreation has a positive impact on
teenagers and children?
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________.

CRITERIA 10 15 20

ADHERE TO POORLY LOGICALLY DISCUSSED EXCELLENTLY DISCUSSED THE

THE TOPIC DISCUSSED THE THE IDEAS WITH CLARITY IDEAS CLEARLY AND CONCISE.
IDEAS

Parent’s Signature: _________________________________

Page 4 of 29
 LESSON 2

HIKING AND TREKKING

Philippine mountains do not have the characteristics of the Alps, as they are in the
tropics; however the Philippine terrain is formed and shaped by numerous mountains and
hills which o means to fit to climb.

Trekking- to go on a long arduous journey, typically on foot.

Hiking- the activity of going for long walks, especially in the country or woods.

Essentials of hiking

1. Backpack

Backpack is very important during a hike, since everything that one will be needing
is carried in this pack. For days hike, a small pack is just fine as there are just few things
needed for it. Trekking on one hand is a different story, as this is like carrying “your home
on your back”. Food, clothing, shelter, cooking gears and other essentials will all be
placed in one pack.

Backpacks have framed designed to give the wearer more support, protection and
better weight distribution. The framed packs have evolved over time with more
innovative designs and materials. Backpacks may have an internal and external frame.
The frame may come rigid or flexible. To distinguished them, the rigid frames are stronger
but places a greater load on the packer when a change of direction is made during the
hike, which is what a flexible frames do. Internal-frame backpacks are body-hugging
designed to keep hiker stable or uneven, off-trail terrain. However, the external-frame
pack may still be a better choice in carrying a heavy, irregular load. External frame packs
also offer good ventilation.

Backpack weight distribution

2. Footwear

Trekking requires long walks and the shoes are the most important equipment at
this point. With the wrong footwear, trekking experience will surely be a disaster, going
home with blisters and bruises. A good fit is the number one requirement in choosing a

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footwear. The market is flooded with so many choices when it comes to footwear.
However, the basis of decision will rely on where one will be using them.

A. Hiking Shoes

These shoes are lighter compared to boots and more flexible but offer less
support. They are best well-defined trails and shorter hikes where one carries relatively
load.

B. Hiking Boots

Hiking boots give more support and have more protective features than the hiking
shoes because they have higher cut with slightly stiffer materials. The trade-off though is
the weight- these are heavier than the hiker shoes.

C. Backpacking boots

For longer treks carrying heavy loads, then the backpacking boots are more
advisable. Those shoes are tough and can cope with all kinds of terrain and weather
conditions. They are taller and stiffer and have thicker out soles with an all-around
protection. The downside of these shoes is that they are heavier compared to most hiking
shoes and many hiking boots.

3. Trekking poles

Trekking poles have a minimum length 135cm (45 inches). they are often made
into two or three sections and can be retracted or extended as necessary. When fully
retracted, it may be attached to the backpack.

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 The poles are essentials aide for those with knee problems. However, they are
also used by some to provide lateral stability on steep slopes and aid when climbing rocks
or boulders. They also become a tool in checking the depth of mud or water. Some
trekking poles may also have a dual function as a tent pole.

The use of trekking pole is datable among trekkers. Some see it as an essential aid
to trekking. Others say the pole prevents the hands from doing other important things
that the hands should be doing while trekking such as opening the map, reading a
compass, grabbing on to a rock, taking a photo and other things.

Hiking Etiquette: Do’s and Don’ts

1. Practice “Leave No Trace” Principle
Always pick up after yourself. Don’t throw your garbage along the trails or in your campsite.
Keep a trash bag in your backpack and store your trash there temporarily. Make sure that
you’re not dropping plastic wrappers from your trail food, or leaving empty water bottles, used
tissues, etc. Leave nothing but footprints, take nothing but photographs.
2. Stay on the Trail
Don’t stray from the established trail nor try to take another path, as this necessarily damages
the surrounding plants. Additionally, don’t cut down trees or damage any vegetation to set up
camp. Only pitch tents at dedicated campsites.
As hikers, always aim to make the least impact on the mountains you visit to keep them healthy
and to maintain their beauty.
3. Keep Unnecessary Noise to a Minimum
Don’t blast loud music while hiking. This does not disturb only local wildlife, but it also
disrespects other mountaineers who prefer to hike in silence or listen to the sounds of nature.
Use your earphones if listening to music helps you hike.
4. Be Compassionate and Helpful to Fellow Hikers
If you see any hiker encountering some kind of difficulty along the trail assist them as much as
you can. If a fellow hiker ran out of trail food and you have more to spare, offer it to him/her.
What comes around goes around.
5. Observe ‘Right of Way’ on the Trails
Always give way to locals who are going about their daily lives. If you are descending, give way
to hikers who are going uphill. Additionally, if your pace is slow, make way for fast-moving
hikers. Similarly, if you are fast, politely ask slow-moving hikers for permission to advance on
the trail.
6. Be Nice to Your Local Guides and Treat them with Respect
Introduce yourself to the guide and make your guide feel like a part of your group. Invite them
during socials, and offer them food and water. If your guide is moving too fast and way ahead

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of the team, politely ask him/her to slow down. Additionally, if you ask the guide to act as a
porter, make sure to give extra compensation.

Hiking Tips for Beginners

1. Do your research before embarking on any hiking trip
Consider the difficulty level of a mountain or trail, as well as its features, and weather so you
can plan ahead and prepare accordingly.
2. Don’t be overconfident and careless when negotiating any trail
Always look where you’re stepping, and be mindful of your surroundings. It’s safer to refrain
from using headphones so you don’t compromise your situational awareness and you can hear
any warning calls.
3. Don’t start your hike aggressively
Find a comfortable pace you can maintain through the whole hike and save your energy. Pace
yourself, so you don’t use up all of your strength during the first few minutes of the hike.
4. Invest in high quality and durable hiking gear
Don’t scrimp on items such as your hiking back-up, trekking shoes, and trekking pole. Buying
cheap gear that break after one hike is wasteful. If it costs a lot, look for reviews to gauge its
durability. If there are many positive reviews, then maybe investing in it is worth it.

WHAT ARE THE HEALTH BENEFITS OF HIKING AND TREKKING?

1. IT LOWERS THE RISK OF HEART DISEASE AND IMPROVES YOUR BLOOD PRESSURE
It recommends that you walk at least an hour a day, five days a week. This reduces the risk of
you having a stroke in half! Hiking and trekking regularly improves your heart and blood
pressure, minimizing the chance of stroke.

Keep that blood pumping!

2. BETTER OVERALL FITNESS.

These activities do amazing things to your muscles. Build up strength in your thighs, lower leg
muscles, hip muscles and hamstrings. It also builds your endurance. Hiking and trekking are both
weight-bearing exercises, which build up bone density. Trekking also boosts your core strength as
you hike with a heavy backpack.

The more you do, the more your overall strength and fitness improves.

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 3. IMPROVES YOUR MENTAL HEALTH.
Get away from the stress of everyday life and escape to the outdoors. Stress, depression and
anxiety have a way of building up when you’re cooped up indoors too long. Hitting
the trail helps to put your life in perspective and take your mind off your worries.

The world around you has a way of demanding your attention, which can ease any stress
you may have built up.

4. HIKING AND TREKKING BURNS CALORIES.

Hiking burns between 440 and 550 calories per hour according to Livestrong research.
Imagine how many calories will an overnight hike or a week-long trek burn. Burning calories
helps you lose weight and tone your muscles.

5. IT MAKES YOU CREATIVE.

On top of all the physical and mental boosts, hiking and trekking can also make you
more creative. It’s true! Spending time outdoors and soaking all the Vitamin D from the sunlight
can improve your mind. Vitamin D, “the sunshine vitamin,” increases attention span, and
improves our ability to focus. Put a creative spin on our problem-solving skills.

Vitamin D is also great for maintaining healthy bones and teeth, supporting your immune
system and boosting cardiovascular health.

Hiking & Trekking Tours

Hiking & Trekking Tours to Some of Iceland's Greatest Places and Best Trails

Page 9 of 29
 SOUTHERN PHILIPPINES INSTITUTE
OF SCIENCE AND TECHNOLOGY
ANABU II-A, IMUS, CAVITE

SUBJECT: P.E AND HEALTH 12

QUARTER : 1 MODULE : 2 SUBJECT-TEACHER:_________________________
NAME OF STUDENT:___________________________________________ SCORE: _______________
GRADE/ LEVEL/SECTION ___________________________ DATE SUBMITTED:________________

DIRECTION: Answer the following on the box provided below. Give the similarities and
differences of hiking and trekking.

SIMILARITIES DIFFERENCES

DRIVE ON

What do you prefer Hiking or trekking? Where would it be? Why?

_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
______________________________________________________________________.

CRITERIA 10 15 20

ADHERE TO POORLY DISCUSSED LOGICALLY DISCUSSED THE EXCELLENTLY DISCUSSED THE IDEAS
THE TOPIC THE IDEAS IDEAS WITH CLARITY CLEARLY AND CONCISE.

Parent’s Signature: _________________________________

Page 10 of 29
 LESSON 3

CAMPING/Mountaineering

There are two types of camping, frontcountry and backcountry. Frontcountry

camping sometimes called “car camping” is camping on planned campgrounds where it is
closed to a vehicle when certain amenities such as bathrooms and stores and emergency
aid are present. This is just like camping on the school grounds and on the local parks.
Typically picnic tables are provided, location of tents is specified and fire rings are
designated. This may also include travel-trailer camping.

How din camping begin?

Camping had been around for a long time. Native American used tents as shelters
as did armies who were on the move. But it was 100 years ago that camping was thought
of as a recreational activity. Thomas Hiram Holding is considered as the Father of Modern
Camping (Ryalls, A. & Petrin, R.L.,2016). He was a British travelling tailor whose passion
for camping was developed as a child. Together with his parents, they used to cross
United States in a wagon train heading for Oregon Territory. So at a very young age, he
learned the ways of camping.

In the 1880’s he tool a canoe and camping trip in Scotland. He wrote the first
Camper’s Handbook in 1908. for the very first time it was in his book that the basic of
camping were described which he learned from his experience. Years later, with four of
his friends, he took the first bicycle trip to Ireland using portable camping equipment
which he designed. He then wrote a book about his bicycle camping experiences which
opened interest to fellow enthusiasts. This led to him founding the Association of Cycle
Campers in 1901.

Essential things to bring in camping:

 Clothes
 Sleeping bag and pad
 Tents
 Cooking and eating utensils

Health-related benefits of camping

Camping entails a lot of physical activity that makes you move such as pitching
tents, carrying backpacks, hiking and a lot more which can be an exercise by itself and
thus contribute to physical fitness.

Going camping entails going outdoors, this means getting to enjoy sunshine which
contributes to your health and general well-being.

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Keeping safe while camping:

C- Check all equipment

A-Awareness of surrounding

M- Map out emergency plan

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

MOUNTAINEERING

Mountaineering, also called mountain climbing, 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 differs from other outdoor sports in that nature alone provides
the field of action—and just about all of the challenges—for the participant. Climbing
mountains embodies the thrills produced by testing one’s courage, resourcefulness,
cunning, strength, ability, and stamina to the utmost in a situation of inherent risk.
Mountaineering, to a greater degree than other sports, is a group activity, with each
member both supporting and supported by the group’s achievement at every stage. For
most climbers, the pleasures of mountaineering lie not only in the “conquest” of a peak
but also in the physical and spiritual satisfactions brought about through intense personal
effort, ever-increasing proficiency, and contact with natural grandeur.

Early attempts to ascend mountain peaks were inspired by other than sporting motives:

 to build altars or to see if spirits actually haunted once-forbidden heights,

 to get an overview of one’s own or a neighbouring countryside, or
 to make meteorological or geological observations.

Before the modern era, history recorded few attempts to ascend mountain peaks for
the mere sake of the accomplishment. During the 18th century a growing number of natural
philosophers—the scientists of their day—began making field trips into the Alps of Europe to

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make scientific observations. The area around Chamonix, France, became a special attraction to
those investigators because of the great glaciers on the Mont Blanc chain.

Techniques

While it is necessary for the complete mountaineer to be competent in all three phases
of the sport—hiking, rock climbing, and snow and ice technique—each is quite different. There
are wide variations within those categories, and even the most accomplished mountaineers will
have varying degrees of competence in each. Good climbers will strike that balance that is
consonant with their own physical and mental capabilities and approach.

Hiking is the essential element of all climbing, for in the end mountains are climbed by
placing one foot in front of another over and over again. The most-arduous hours in
mountaineering are those spent hiking or climbing slowly, steadily, hour after hour, on the trails
of a mountain’s approach or lower slopes.

Rock climbing, like hiking, is a widely practiced sport in its own right. The essentials of
rock climbing are often learned on local cliffs, where the teamwork of mountaineering, the use
of the rope, and the coordinated prerequisites of control and rhythm are mastered. The rope,
the artificial anchor, and carabiner (or snap link, a metal loop or ring that can be snapped into
an anchor and through which the rope may be passed) are used primarily as safety factors. An
exception occurs in tension climbing, in which the leader is supported by a judiciously placed
series of anchors and carabiners through which the rope is passed. He or she is then supported
on the rope by fellow climbers while slowly moving upward to place another anchor and repeat
the process.

Types of Mountain Climbing

When most people envision “mountain climbing”, often times they picture climbers on
the summit of Mt. Everest in a blizzard-like condition. Oftentimes, this is not the case.
There are three types of mountain climbing: ice climbing, trail climbing, and rock climbing.
Ice climbing involves crampons (a cleat-type of boot), rope, an ice axe, and many layers of
clothing. Examples of ice climbing would be any mountains that are above treeline and where
ice and snow is present. Example: Mt. Everest
Trail climbing is also known simply as “hiking.” This is the climbing that most of us are
familiar with and have done in the past. Taking a backpack with food, water, and clothes, we
drive to the local park and walk around when the weather is nice. Trail climbing is a great
exercise that any one of us can do as long as we have access to the outdoors.
Rock climbing is a unique sport because, unlike trail and ice climbing, this type of climbing
focuses on using hands to climb. Rock climbing, in my opinion, is the most difficult climbing type
because of the physical strength needed and the difficulty of mountains that rock climbers
summit.

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 What equipment do you need for mountaineering?

 Mountaineering rope.
 Harness designed for mountaineering.
 Mountaineering helmet (to protect from rockfall).
 Carabiners
 Belay devise.
 Crevasse rescue equipment.
 Mountaineering boots.
 Camping items: 4-season tent, sleeping bag (check climate conditions), backpack.
 Crampons.
 Ice axes.
 Mountaineering gloves.

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Best Time To Visit Mountaineering In Philippines
For any trip particularly to the summit, people shall always start by picking up the right
season. This is because if the temperatures are not optimum then the whole hike can go in an
altered way. A fascinating trip to the Philippines is not completed without going for
mountaineering. The rolling hills of the country are sure to reel you in with their gigantic trails.
For the best experience of mountaineering in Philippines, the fair time to visit will be between
November to February i.e the cool and dry season. The trails will be dry and the sun would not
be blazing hot. Also, the country experiences moderate temperatures in between the above
months making your overall journey more exciting.

5 Best Places For Mountaineering In Philippines

As already mentioned before the country has rich and diverse geography which leaves
an interesting footprint over the piece of land. These mountain ranges across the country make
an apt pair with the blood-curling sport, encouraging adventure junkies to try them out. Rich
diverse flora and fauna the steep slopes are a huge natural abode. Let us now list out some of
these mountain ranges which have given the sport a new dimension.
1. Mount Makiling, Laguna
2. Mount Tapulao, Zambales
3. Mount Apo, Davao Del Sur
4. Mount Pulag, Benguet
5. Mount Maculot, Batangas

Here is a list of all the tips and tricks that one should have in mind. Make sure that you have
points on your fingertips to enjoy a hassle-free experience.
1. A few things to do before venturing out for hiking is to get prepared for the upcoming
hurdles. One should undergo proper training with physical exercise like going for jogging and
climbing the stairs daily to strengthen leg muscles.
2. Keeping the environment clean is mandatory so do not throw trash on and off the trail. Carry
it along with you and dispose of it in the correct place.
3. Abstain from damaging and writing on trees and barks during the hike.
4. Be respectful of other fellow hikers as well. Keep the noise level to a minimum in every
situation.
5. Show basic etiquette and greet people while ascent or descent.
6. It is always better to plan the scheduled journey way before and then get prepared
accordingly.
7. Set up your camp on durable resting grounds.
8. Minimize the campfire if staying overnight.

Page 15 of 29
 SOUTHERN PHILIPPINES INSTITUTE
OF SCIENCE AND TECHNOLOGY
ANABU II-A, IMUS, CAVITE

SUBJECT: P.E AND HEALTH 12

QUARTER : 1 MODULE : 3 SUBJECT-TEACHER:_________________________
NAME OF STUDENT:___________________________________________ SCORE: _______________
GRADE/ LEVEL/SECTION ___________________________ DATE SUBMITTED:________________

DIRECTION: ANSWER THE QUESTION BELOW.

1. What do you prefer, front country camping or back country camping? Why?

2. Is mountaineering a profession? Why and Why not?

DRIVE ON

- Answer the question accordingly.

1. Give 5 items to put in your backpack for a camping or mountaineering.

2. Explain why you consider those 5 items essentials.

CRITERIA 15 18 20

ADHERE TO POORLY DISCUSSED LOGICALLY DISCUSSED THE EXCELLENTLY DISCUSSED THE IDEAS
THE TOPIC THE IDEAS IDEAS WITH CLARITY CLEARLY AND CONCISE.

Parent’s Signature: _________________________________

Page 16 of 29
 LESSON 4

AQUATIC ACTIVITIES

SNORKLING

Snorkeling is the practice of swimming on or through a body of water. In cooler waters,

a wetsuit may also be worn. Use of this equipment allows the snorkeler to observe underwater
attractions for extended periods with relatively little effort and to breathe while face-down at
the surface.
Snorkeling is a popular recreational activity, particularly at tropical resort locations. It
provides the opportunity to observe underwater life in a natural setting without the
complicated equipment and training required for scuba diving. It appeals to all ages because of
how little effort is involved and is the basis of the two surface disciplines of the underwater
sport of finswimming.[1]
Snorkeling is also used by scuba divers when on the surface, in underwater sports such
as underwater hockey and underwater rugby, and as part of water-based searches conducted
by search and rescue teams.

EQUIPMENTS ON SNORKLING:

1. Snorkel

A snorkel is a device used for breathing air from above the surface when the wearer's
head is face downwards in the water with the mouth and the nose submerged. It may be either
separate or integrated into a swimming or diving mask. A swimmer's snorkel is a tube bent into a
shape often resembling the letter "L" or "J", fitted with a mouthpiece at the lower end and
constructed of light metal, rubber or plastic. The snorkel may come with a rubber loop or a plastic
clip enabling the snorkel to be attached to the outside of the head strap of the diving mask.

2. Mask

Snorkeling masks protect the nose and face, and allow snorkelers to see
underwater.

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3. Snorkeling Fins

Snorkeling fins allow you to propel yourself in water with more speed making
them handy if you want to escape dangerous situations.

4. Snorkel Vest

Anyone can enjoy a snorkeling experience, from beginners to advanced swimmers.

If you are new to snorkeling, you should consider getting a life vest to protect yourself,
especially when swimming in depths deeper than 10 feet.

5. Skin protection

When swimming in the water, you need to protect your body from the sun’s UV
rays, skin irritation from jellyfish stings, and saltwater. It also helps to maintain your
temperatures when swimming in the cold ocean water. You should choose one that is
long enough to cover your body comfortably. It should fit just like a second skin without
sagging or bunching in the arms and legs. When the suit is loose, plenty of water will flow
through it, making it less effective at keeping you warm. It also reduces your mobility
when swimming.

6. Swimming Cap

The swimming cap is a big help in keeping hair out of the face as well. It will also
help in preventing the scalp from burning on a sunny day.

7. Mask Defogger

Mask defogger helps prevent the mask from fogging up. Be sure to choose one
that is non-toxic biodegradable and alcoholic free for one’s protection and for the
protection of marine life.

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DIVING/SCUVA DIVING

Scuba diving is a mode of underwater diving where the diver uses an apparatus
which is completely independent of surface supply to breathe underwater. The name
"scuba", an acronym of "Self-Contained Underwater Breathing Apparatus", was first used
by Christian J. Lambertsen in a patent submitted in 1952. Scuba divers carry their own
source of breathing gas, usually compressed air, allowing them greater independence and
freedom of movement than surface-supplied divers, and longer underwater endurance
than breath-hold divers.

Although the use of compressed air is common, a mixture of air and oxygen called
enriched air or nitrox has become popular due to its benefit of reduced nitrogen intake
during long or repetitive dives. Breathing gas diluted with helium may be used to
reduce nitrogen narcosis.

How to Scuba Dive Safely:

Before You Go Scuba Diving

1. Make Sure You Are Certified to Dive

Some dive operators require you to have proof of dive certification and/or specialty
competency depending on the type of dive. Always gain your dive certification from a licensed
dive operator before you travel or before you start diving on your trip.

Some operators offer introductory dive courses (like a taste tester), however, these are not a
green light for you to dive whenever and wherever you want. If you do dive uncertified or if you
are uncertified and dive without a certified diver (as required), you won't be covered by travel
insurance.

Travel insurance policy wordings contain information around cover for scuba diving. Read this
carefully before you dive to know and understand what you are covered for. If you have any
questions around cover, please ask the insurer for help.

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2. Make Sure You're Fit to Dive

If you've never been diving before, you should have a medical examination in your home
country to ensure you're fit to dive. If you're generally fit and healthy, there should be no
problem. You will be required to sign a medical statement before learning to dive.

If you're already certified to dive, avoid diving if you're not feeling one hundred percent. In
particular, don't dive if you've got a head cold or a hangover. Save the party for the end of your
diving trip.

3. Dive With a Certified Diving School

Research online for recommended dive schools in the area you're traveling to. It's important to
know they are well-established and have well-maintained scuba equipment and boats, along
with experienced staff. If English is not your first language, check if they have instructors that
can speak your language fluently.

4. Listen to Your Instructor or Dive Guide

Once you're on the dive boat, it's important to listen to your instructor or guide, no matter how
experienced you are. "Plan Your Dive, Dive Your Plan" is the number one rule of dive
preparation – you need to follow your instructor's brief on where you're going, the route you
will follow and what you need to watch out for.

5. Double Check All Your Scuba Gear

En route to the dive site, you will need to set up all your scuba gear. Take your time and double-
check everything is working. If you are not sure about anything, don't be embarrassed – ask
your guide or instructor.

6. Make Sure You Do Your Buddy Check

Introduce yourself to your buddy beforehand as well, so you can get to know each other a little.
It's better for you both safety wise and it can also be the start of a great friendship. Doing the
buddy check of each other's scuba gear is extremely important before you get in the water to
make sure neither of you has missed anything.

7. Have Scuba Diving and Travel Insurance

Ensure you are covered both above and below water with insurance that explicitly states scuba
diving activities are included. Cover for scuba diving varies with World Nomads, so please read
the policy wording to make sure you know what you are covered for.

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Make sure you check that any travel insurance policy you consider covers all your scuba diving
needs to ensure you are adequately covered in the event of injury or illness. And if in doubt, ask
the travel insurance provider any questions before purchase.

Being covered on land is vital too, as diving often involves being in remote locations.

8. Carry Your Policy Number, Medical Information and Emergency Contacts

It's a good idea to carry your policy number, any medical information and emergency
contacts with you while on a diving holiday if in the event you are injured or become ill.

During Your Scuba Diving Trip

9. Never Hold Your Breath – Breathe Normally

Scuba is a strange and exhilarating experience because you're doing something technically
impossible – breathing underwater. It is important to NEVER hold your breath – breathe
normally on scuba at all times. Holding your breath can cause an air embolism (where an air
bubble enters the bloodstream), which is a serious and potentially fatal injury.

10. Equalize Frequently as You Descend

Just like on a plane, the change of pressure as you descend to depth while scuba diving means
you need to equalize your ears. This needs to be done frequently and before feeling any pain to
avoid injury to your inner ear.

11. Stay Aware of Where Your Guide and Buddy Are

Don't be tempted to swim off on your own when you spot something interesting – point it out
to your guide and dive buddy and head towards it together. Staying with your buddy and guide
is important for safety and also your orientation. If you do lose each other underwater, look
around for one minute, and if you still can't see them, slowly ascend to the surface where they
should have done the same.

12.Keep an Eye on Your Air Gauge

You can only stay down as long as you have air in your tank, and you need to be aware of when
your tank is half full and quarter full so you can plan your return to the surface accordingly.
Your guide will ask you how much air you have left periodically, but you are ultimately
responsible for your own air consumption.

13. Dive Within the Limits of Your Dive Computer and No Deeper Than 40m

If you are wearing a dive computer, ensure that you check it frequently to see how much time
you have at each depth during your dive. Otherwise, follow your guide and do not descend

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below their depth. It's also important to avoid going below 130ft (40m) – this is the limit for
recreational scuba diving, and it's also the limit for scuba insurance as well. There's usually not
a lot to see below 130ft (40m), anyway.

14. Don't Over Exert Yourself

Diving is often called an adrenaline sport, but you should actually be super relaxed when
underwater. The is no gain to swimming fast over reefs – the slower you go, the more you'll see.
Avoid moving at a pace which makes you out of breath. If you do feel tired, signal your buddy
and find a coral-free rock on which you can hang to have a rest.

15. Don't Touch Anything

You should avoid touching anything (besides the aforementioned rock) as good practice
to protect the coral reefs – but also to protect yourself. Many corals are sharp, many marine
plants poisonous and many marine creatures will bite if they feel threatened. Keeping your
hands to yourself ensures you and they stay safe and unharmed. It's also important to perfect
your buoyancy so you can hover without effort over the reefs and therefore won't feel the need
to touch anything.

16. Always Ascend Slowly From Every Dive

As well as not holding your breath, ascending slowly from a dive is the other number one rule
of diving. Coming up fast from a dive can cause "the bends" or decompression sickness, as
nitrogen is forced into the bloodstream. By coming up slowly from a dive and doing the safety
stop, the nitrogen in your body has a chance to dissipate and therefore cause no harm.

After Your Scuba Diving Trip

17. Stow All Your Gear Away on the Boat

Don't leave your scuba gear dumped in a heap on the deck of the boat when you get back from
your dive – it's not good for the gear and it's dangerous for you and others who might trip over
it. Scuba gear is heavy and potentially dangerous if not handled and stored correctly.

18. Debrief With Your Guide and Buddy

Discuss how the dive went and make notes on what you can improve next time to ensure
maximum fun and safety. Keep a note of the weight you used – this can help you on your next
dive to help get your weighting correct.

19. If You Feel Strange, Let Others Know

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Don't keep it to yourself if you feel strange after a dive – let others know. Many people feel
tired out because they are simply not used to the exertion of physical exercise. If you feel
anything else, tell your guide.

20. Don't Fly Until at Least 24 Hours After a Dive

Due to the excess nitrogen in your system, it's important not to fly until at least 24 hours after
your last dive. (Some agencies specify 18 hours, but 24 remains the norm). Flying in a
pressurized environment can cause decompression sickness if time is not allowed beforehand
for the nitrogen to dissipate.

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 SOUTHERN PHILIPPINES INSTITUTE
OF SCIENCE AND TECHNOLOGY
ANABU II-A, IMUS, CAVITE

SUBJECT: P.E AND HEALTH 12

QUARTER : 2 MODULE : 4 SUBJECT-TEACHER:_________________________
NAME OF STUDENT:___________________________________________ SCORE: _______________
GRADE/ LEVEL/SECTION ___________________________ DATE SUBMITTED:________________

DIRECTION: Research at least 5 diving spots here in the Philippines. Get the following
information;

A. Location
B. Diving center present in the area
C. Marine species that can be seen in a particular diving spot.

Location Diving center present in the Marine species

area

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 LESSON 5

SKYDIVING

Skydiving is parachuting from an airplane for fun. Skydiving can be done individually and with
groups of people. Training is required. Unlike most paratroopers, skydivers often wait until they
are low, before opening the parachute. The jump can also be made from a helicopter or a
balloon that is high enough in the sky. Skydiving can be an exciting sport.
Skydiving includes free falling (usually from an aeroplane) through the air prior to
opening a parachute. Typically skydives are carried out from around 4,000m (or 12,500ft)
offering 40 to 50 seconds of freefall time. Longer free fall times can be achieved by exiting an
aircraft at altitudes much higher than 4,000m, but very high jumps require pressurized oxygen
within the aircraft, and bottled oxygen for the diver.
During a skydive, total freedom and control of the air can be enjoyed as well as many
complex and spectacular manoeuvres including flat turns, somersaults and formation skydiving.
Skydiving can be enjoyed either as an individual - doing solo(alone) jumps - or as part of a team
carrying out formation skydiving. Generally, the term ‘skydive’ refers to the time spent in
freefall from exiting an aircraft to deploying a parachute but skydiving does include some
disciplines such as accuracy landings and canopy formation flying which concentrate on the
time spent once a canopy has been deployed.

Historical Origins of Skydiving

Skydiving is an older extreme sport that has been around since the end of 18th century
with the first parachute jump in 1797. The main idea of skydiving is to free-fall until a certain
altitude from an aircraft or a mountain, fly about 30 to 180 seconds, and then gradually float in
the air until you land on safe ground with a parachute. Since 1797, the sport has come a long
way of incredible technological improvements and became a worldwide attraction.

How to do Skydive?

Skydiving seems thrilling or maybe even frightening at first, but overcoming that fear
would be the biggest step you can take to accomplish your first skydiving experience. After you
overcome the fear, tandem skydiving is the way to go for most first-timers. In tandem skydiving,
you will be firmly connected to an experienced instructor and he or she would be doing the
most of the work; no previous experience is necessary. There are spectacular spots scattered
around the world where you can enjoy skydiving for relatively low fees for this memorable
experience.

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Before You Go- Stuff You Need to Know

Although detailed information about necessities are given in the skydiving centers, it is good to
know a couple of things beforehand.

1. Breathing

One of the most common misconceptions about skydiving is that you would not being able to
breathe. This is completely wrong and you can absolutely breathe during the skydiving
experience even in extreme speeds like 300 kmh.

2. Safety

Skydiving is an aerial sport and security measurements should always be the number one
priority. It is possible to think skydiving is dangerous at first, but it is one of the safest extreme
sports with much fewer fatalities than car accidents by ratio in the USA.

3. Talking

Talking is not possible with other skydivers while you are skydiving since the noise of the wind
would be much higher than a human can exceed. You can still communicate with your carrier
though.

4. Skydiving Equipment List: What Equipment is Needed for Skydiving?

It is always good to familiarize yourself with the equipment you will be using, before actually
skydiving. Most of the equipment will be given to you in skydiving centers but bringing your
own cool jumpsuit is not a bad idea.

5. Parachute

Parachute is the equipment that is going to keep you floating in the air. Parachutes come in
various sizes but first-timers usually go with wider and slower ones in order to minimize the
impact of landing. All skydivers jump with two parachutes, one main and one reserve, as a
safety measure.

6. Skydiving AAD

Skydiving AAD is an “automatic activation device” that will automatically deploy your parachute
if you or your instructor can’t manually deploy it in an case of unconsciousness. AAD monitors
your altitude and descent rate, then gets triggered in a certain height, making sure that you
land safely.

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7. Jumpsuit

There are numerous jumpsuits designed for certain skydiving activities. Most skydiving centers
provide you with one upon request.

8. Altimeter

Altimeters is a useful way to measure the altitude you are in up in the sky. Experienced
skydivers sometimes don’t use an altimeter since they can roughly estimate their current
altitude.

9. Goggles and Helmet

Goggles are essential for your eyes when you are skydiving. Goggles cover your eyes from the
wind and it is nice to see clearly while you are free-falling around 200 km/h. Helmets are also
good to have because it protects your head especially during the exit from the aircraft and at
landing.

How to Get Ready for Skydiving: Useful Tips for Skydiving

Skydiving is surely challenging but not difficult when you are thoroughly ready. Here we have
some tips for you that will enhance your skydiving experience.

1. Have a Breakfast.

It is important to have a healthy and moderate breakfast before you jump. Empty stomach
worsens your already nervous stomach. You can also bring some snacks with you to the drop
zone.

2. Wear the Right Equipment.

If you are jumping with loose clothing, you are sure to experience the cold weather in higher
altitudes. It would be best for you to wear a jumpsuit with close-fitting layers. Try not to
negotiate the equipment that is provided to you.

3. Get Your Journey on Record.

Skydiving is probably one of the most exciting experiences you can have. Although skydiving
centers usually offer a recording service, you can also bring your own camera just for the
scenery.

4. Get a Good Night’s Sleep.

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You want to be well-rested before your thrilling skydiving experience. A night of good sleep will
reduce your stress level, elevating your mood and attention for skydiving.

5. When is the Best Time for Skydiving?

Skydiving is possible and fun in every season in various parts of the world. Winters can be a bit
more challenging since higher altitudes are much colder than the ground temperature.There
are beautiful sceneries in every time of the year, but truly, much of these sceneries depend on
the location, making skydiving a unique experience to the part of the world you try it.

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 SOUTHERN PHILIPPINES INSTITUTE
OF SCIENCE AND TECHNOLOGY
ANABU II-A, IMUS, CAVITE

SUBJECT: P.E AND HEALTH 12

QUARTER : 2 MODULE : 5 SUBJECT-TEACHER:_________________________
NAME OF STUDENT:___________________________________________ SCORE: _______________
GRADE/ LEVEL/SECTION ___________________________ DATE SUBMITTED:________________

DIRECTION: Answer the following question below.

1. GIVE 5 DIFFERENT SPOTS OF SKY DIVING HERE IN THE PHILIPPINES.

2. GIVEN A CHANCE TO TRY ON ONE OF THE SKY DIVING SPOTS HERE IN THE PHILIPPINES,
WHERE WOULD IT BE AND WHY?

DRIVE ON
- Create your own slogan and poster making about “skydiving” wherein it can attract tourists
and sky diving enthusiasts.

CRITERIA 15 18 20

ADHERE TO POORLY DISCUSSED LOGICALLY DISCUSSED THE EXCELLENTLY DISCUSSED THE IDEAS
THE TOPIC THE IDEAS IDEAS WITH CLARITY CLEARLY AND CONCISE.

Parent’s Signature: _________________________________

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