PEH- EXAM 3RD QUARTER

Recreational activity

is defined as any outdoor activity undertaken for the goal of exercise, relaxation, or enjoyment, as well as practice or training in such an activity.

Leisure activity

is defined as the active involvement in an athletic or recreational sport, as well as camping activities.

 RECREATIONAL ACTIVITY - AQUATICS

Certain leisure activities, such as swimming, boating, fishing, whitewater rafting, and surfing, take place in or near water.

Swimming

is a water sport in which the body is pushed through the water using precise arm and leg movements called strokes

Swimming

as a competitive activity was introduced to the United States by American military personnel.

Conrado Benitez

the late, was the most outstanding Filipino swimmer among the 42 individual entries.

Teofilo Yldefonso

a Philippine scout soldier in the US army, was named the best Filipino swimmer in 1924 for his accomplishments at national championship meetings, the Far East, and the Olympic Games.

Teófilo E. Yldefonso

(November 5, 1903 – June 19, 1942) was a Filipino breaststroke swimmer. He was the first Filipino and Southeast Asian to win an Olympic medal, and the first Filipino to win multiple medals

inaugural Asian Games

held in New Delhi in 1951, reintroduced the Filipino swimmers to international competition. Artemio Salamat, Jacinto Cayco, and Nurhatab Rajab were among the swimmers.

1954, Manila

• hosted the second Asian Games. Parson Nabiula, Amado Jimenez, Robert Cullins, Haydee Coloso, and Jacinto Cayco were among our swimmers who won national accolades. 

Tokyo 1958

The third Asian Games, held in _______, gave honors to the nation. Bana Sailani, Walter Brown, Rodolfo Agustin, Lorenzo Cortez, Haydee Coloso, and Joselyn Von Geise were among those that attended.

Jakarta, Indonesia 1962

Another important win for the Filipino swimmers came during the fourth Asian Games in_____________. They came in second place. Haydee Espino, Gertrudes Lozada, Sampang Hassan, and Rolando Landrito stood out.

PASA (Palo Alto Stanford Aquatics)

initiated a rather comprehensive and methodical development program with the goal of reinforcing the Philippines against the challenges from other countries. The first age group overseas program was the Philippines-Hongkong YMCA, which began in 1968. Since, Hongkong and the Philippines have alternated hosting this yearly swim competition. This program was carried on until 1978.

Aquatics Sport Association of the Philippines (ASAP).

• Today, a fresh start in Philippine Swimming is now unfolding with the creation of ________

• ASAP is a non-stock, non-profit organization registered with the Securities and Exchange Commission. 

• As stated in its article of Incorporation, ASAP aims “to promote swimming and other aquatic sports throughout the country; and to recruit, train, and develop world-class athletes to represent our country in various international competitions.”

Short-course pools

• measures 25 yd (22.8) or 25 m (27.3 yd) in length

Long-course pools

measures 50 m (54.6 yd) in length

50-m Olympic size pool.

Most major swimming events take place in ____________

pool management

encompasses the upkeep, operation, and safety of pools, as well as their health, cleanliness, and safety. It is ultimately their duty to ensure that the facility complies with current health and safety standards.

Spitting and urinating

in the pool are forbidden; swimmers must take a cleaning shower after their swimming.

Reach

With a long stick, a scarf, clothes or anything else. Crouch or lie down to avoid being pulled in.

Wade

Test the depth with a long stick before wading in and then use the stick to reach out. Hold on to someone else or the bank

Throw

A rope is best you can then pull in the person. Otherwise throw something that will float a ball, a plastic bottle, a lifebouy...this will keep the person afloat until help comes.

Row

Use a boat if there is one nearby and if you can use it safely. Do not try to pull the person on board in case they panic and capsize the boat.

Compression, Airway, Resuscitation and External defibrillation method

Acquire knowledge of basic life support techniques, abbreviated as C. A. R. E.

S.A.F.E

To combat the natural propensity for panic when entering the water suddenly, all swimmers should be acquainted is a simple and effective way to review the basics of swimming.

S – slow, easy movements

– this is critical for energy conservation.

A – apply natural buoyancy

– let the water support your body.

F – full lung inflation

– this help maintain buoyancy.

E – extreme relaxation

– this ensures more control and composure.

Goggles

– A kind of protective eyewear that often encloses the region around the eye to protect it from being struck by water or chemicals.

Swim caps

– It is a silicone, latex, or lycra cap worn on the head by recreational aid competitive swimmers.

Kick board

– are buoyant boards that students can rest their arms on, this keeps their upper bodies afloat and elbows allowing them to concentrate on kicking correctly.

Pull buoy

– is a figure eight shaped piece of closed-cell foam used in swim work-outs. Swimmers put the buoy between their legs, thighs, or ankles to support their bodies without kicking their legs; this enables the swimmer to concentrate only on their arms, building both endurance and upper body strength.

Hand paddles

– It is a brightly colored plastic gadget placed on the swimmer’s hands during swimming workouts to aid in muscle development and speed.

Snorkel

– a tube-shaped device used to simulate swimming on or across a body of water while wearing a diving mask.

Training fins

– are worn on the foot and are constructed of fin-like rubber or plastic to assist in mobility when participating in water sports.

EXERCISE

• It is an action that involves physical involvement specifically when performed to improved fitness and health.

EXERCISE

• To accomplish and sustain the advantages of aquatic exercise, it must adhere to the fundamental concept of exercise. It should begin with a 5-minute stretching session on the pool deck, followed by an aerobic warm-up session in the water.

stretching

• The main goal of ________ is to increase muscle flexibility and maintain joint range of motion. 

warm-up

The aim of a general _______ is to increase heart rate which thereby increases blood supply and oxygen to working muscles.

Breathing

in water as in swimming is the same as any other sports. Take a small amount of air, when your face is above the water and exhale by blowing out through both the mouth and nose.

Submerging (Bobbing)

This exercise is performed by suddenly lifting the arms sideward and upward when the swimmer wants to descend and dropping them sideward and downward when the swimmer wishes to ascend.

Floating

Many individuals swim to avoid sinking by attempting to swim ON the water rather than IN the water.

Sculling

using the hands allows an individual to manipulate his body in the water in a variety of positions without using his feet.

Gliding .

The glide is a movement in water that requires no effort; it is a method of releasing tension and is free of the work of coordinating the limbs

FREESTYLE or FRONT CRAWL

is probably the first swimming stroke that comes to your mind when you think about swimming.

BREASTSTROKE

It is the slowest competitive swimming stroke and the most often taught. It is often taught to beginning swimmers since it does not involve submerging your head.

BACKSTROKE

involves comparable motions to the front crawl, but it is performed on your back, as the name implies.

butterfly stroke

is a more advanced swimming stroke that gives you a great workout.

SURFING

Riding a surfboard on the front face of a wave, which propels you mainly towards the beach.

WINDSURFING

Combination of surfing's extreme approach with sailing know-how and ability.

JET-SKIING

It is essentially a one-man watercraft race across a body of water.

WAKEBOARDING

In surfing while being dragged along by a fast boat.

SYNCHRONIZED DIVING

It is not as simple as stepping off the board and jumping; it's a bit more complicated than that. Forms and regulations for diving and leaping are specific.
It combines a swimming, gymnastics, and dancing.

Rowing

Depending on the kind of racing, it is a sport in which participants compete in boats on rivers, lakes, or the ocean.

WATER POLO

It is a highly intense activity that requires a full-body exercise since participants must swim, guard the ball, and attempt to score in the opponent's goal.

RAFTING

This sport is cherished by thrill seekers and fans of extreme sports. It is an inflatable raft that must be handled across quite choppy or hazardous water by a crew of 4-12 persons

MOUNTAINEERING

• Also known as mountain climbing, while the word is often used loosely to walking up low mountains with just modest difficulty, it is more appropriately limited to climbing in areas with hazardous terrain and weather.

ALPINE CLIMBING

Essentially rock climbing in the mountains. You’ll often need ropes, anchor materials, trad gear, belay device, and harness.

SCRAMBLING

This is rock climbing when a rope isn’t required. These mountains can be either tall or short and can take an afternoon or several days to summit. The only technical gear required is a helmet.

GLACIATED PEAKS

These mountains contain snow year-round, but here’s the kicker, the snow and ice move along a glacier path. Special knowledge of glacier travel, team roped systems, snow anchors, crampons and ice axe are required.

HIGH-ALTITUDE MOUNTAINEERING

This is for folks who like their air thin, think over 18,000-feet. Many of these mountains also require ice climbing, rock climbing, glacier travel, or snow climbing skills.

ALPINE ICE CLIMBING

This type of climbing requires special ice axes, called ice tools, as well as ice screws, a dry rope, harness and anchoring material. This type of climbing can be a part of a glaciated peak, high-altitude mountaineering or even snow climbs.

safety factors.

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 ____________

Artificial Anchors

– specifically designed for creating anchor points in places where natural anchors are unavailable. These are used primarily in a wilderness setting. It should be constructed by someone with a great deal of skill and practice in their use.

Anchors

– secure ropes, hardware, and/or software to a solid object.

Balance

is essential, and the body weight is kept as directly over the feet as possible, the climber remaining as upright as the rock will permit.

Rappelling

• the rope on one end being firmly held or secured, is wrapped around the climber’s body in such a way that it can be fed out by one hand slowly or quickly as desired to lower the body gradually down the face of the rock.

Rope handling 

• is a fine art that is equally essential on snow, ice, and rock. Sufficient rope for the pitch to be climbed and of sufficient length for rappelling is needed.

helmets

while climbing, once a somewhat controversial issue (they may be uncomfortable or may limit vision or mobility), has become much more common, especially for technical climbs.

ice axe

In snow-and-ice technique, the use of the ________ is extremely important as an adjunct to high mountaineering.

Belay device

 acts as a brake or release on the climbing rope by applying friction to it. The device, plus the belayer's quick "braking hand" (which locks off the free end of the rope), helps keep tension on the rope and helps protect the climber at the other end

Crampons

(sets of spikes that can be strapped on boot soles) are intended to preclude slipping and are useful on steep slopes of snow and ice and in steps that have been cut.

ice pitons and carabiners

• On extremely difficult snow and ice, ______________ are used. The pitons, when driven in, are allowed to freeze in place.

Walking

is an excellent method to maintain or enhance your general health. Just 30 minutes a day may improve cardiovascular fitness, bone strength, body fat loss, and muscular power and endurance.

Endorphins

Like any other cardiovascular exercise, brisk walking boosts. which can reduce stress hormones and alleviate mild depression.

Risk for Injury

Overexertion of both uphill and downhill walking is shown to be harmful. This exercise may induce Achilles tendon and ankle joint tension, especially while descending, or heel lesions.

Blisters

• - one of the most common hiking injuries and are caused by friction between your skin and ill-fitting socks and/or footwear.

Sprain

- The most common type of sprain to occur whilst hiking concerns the ankle

Cuts Cuts

- are one of the most common hiking injuries and can happen at anytime from anywhere. They’re difficult to prevent but are not usually serious

Hypothermia

- one of the most serious hiking injuries. Preventative efforts should be made such that you never get to the treatment stage. Hypothermia is the cooling of your core body temperature.

Sunburn

- You should always have sunblock of at least 25 SPF in your backpack to provide adequate protection from the sun’s rays.

Dehydration

- The trick to preventing dehydration while hiking is simple: drink plenty of water.

Hyperthermia

- is the opposite of hypothermia. It is the increase of body temperature which occurs when hiking in very hot conditions.

Bug bites

- can be difficult to prevent, especially when there are large swarms around. Insect repellant, like the one we recommend, is a must whilst hiking.

Shoulder Injury

are common in rock climbers, with the majority being overuse and fatigue injuries. Rotator cuff pathology is most common with SLAP tears also being common in younger climbers. Chronic scapula and trunk dysfunction can develop and can increase the risk of injury

Elbow Injury

Lateral Epicondylalgia (Tennis Elbow) Climber's Elbow (also known as Golfer's Elbow for the highbrow among us) occurs when this tendon becomes overloaded, and tendinopathy develops, causing a dull pain that is relatively localized right near that Medial Epicondyle bone.

Knee Injury

Meniscal Tears. Hikers knee, medically known as patellofemoral pain syndrome (PFPS), is a prevalent condition among hikers that leads to persistent knee pain from hiking

Finger Injury

Finger Pulley Injuries. Rock climbers use an excessive amount of force on their fingers, especially when a climber's foot slips and their hand grip tightens.

MT. APO

• Elevation: 2,956 meters

• Location: Davao Del Sur

• Difficulty: 7/9

• At 2,956 meters above sea level, Mt. Apo (or “master” or “grandchild” in Filipino) is the highest mountain in the Philippines. Scale the summit and be rewarded with majestic views of Davao to the northeast, Digos City to the southeast, and Kidapawan City to the West.

• Mt. Apo was declared a national park in 1934 by then President Manuel L. Quezon, and rightly so. Apart from lush forests, it is home to over 272 bird species, the most notable of which is the endangered Philippine eagle.

MT. DULANG – DULANG 

• Elevation: 2,938 meters

• Location: Lantapan, Bukidnon

• Difficulty: 6-8/9

• The second highest mountain the Philippines is home to the Talaandig tribe, who consider Mt. Dulang-Dulang a sacred place.

• The tribe's folk live side by side with an amazing variety of wildlife – deer, flying lemurs, monkeys, and bats, to name a few.

• Start your journey on trails lined with pine trees and then navigate through jungles that take you back in time. Be rewarded with a view of Mt. Apo and the entire Kitanglad range at the peak.

MT. PULAG

• Elevation: 2,926 meters

• Location: Ifugao, Benguet, and Nueva Vizcaya

• Difficulty: 3/9

• Mt. Pulag is Luzon’s highest peak. This national park is home to the Ibalois, Kilanguya, Kankana-eys, Karao, Ifugaos, and the Ilocanos.

• It is a popular destination among mountaineers for its amazing sea of clouds and views of the Milky Way galaxy right before the sun rises.

• Due to a fire that destroyed more than 5 hectares of grassland, Mt. Pulag is closed to trekkers until further notice.

MT. KITANGLAD

• Elevation: 2,899 meters

• Location: Bukidnon

• Difficulty: 6/9

Legend has it that Mt. Kitanglad was named after a great flood submerged the land and only the mountain’s peak, which was the size of a blade of lemon grass (“tanglad” in Filipino) was visible.

• Mountaineers might be surprised to learn that ____________ is a communications center. But don’t be put off by its seeming modernity. The challenging trails, beautiful views, and the richness of its biodiversity make the journey worth it.

Minor Hike 

• Hiking destinations that can be accomplished within a day without extraordinary physical effort and take a maximum of 5 hours from the jump-off point to the summit are considered “Minor.” A good example of this is the Mt. Maculot-Rockies day hike.

Major Hike 

• Take note though that even if a trail can be hiked within a day, if it takes more than 5 hours, it is already considered “Major.” An example of this is the Mt. Makiling/Sto. Tomas-Los Baños Traverse (locally called “MakTrav”), which is a day hike that can sometimes take up to 8 hours depending on the weather.

Trail CLASS 1

• - An easy stroll on a well-established trail (Ex. Taytay Falls)

Trail CLASS 2

- Rugged paths with somewhat steep slopes (Ex. Mt. Pulag via Ambangeg hike)

Trail CLASS 3

- Moderately steep terrain that may require scrambling (Ex. Mt. Makiling Traverse)