GRADE 12

Health Optimizing
Physical Education 4
Quarter 4 – Week 1-8
Health Optimizing Physical Education 4 – Grade 12
Alternative Delivery Mode
2nd Semester Quarter 4 Module 2-Recreational Activities
Revised Copy, 2021

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materials from their respective copyright owners. The publisher and authors do not
represent nor claim ownership over them.

Development Team of the Module

Developer / Compiler: Bonifacio C. Bataclan, TIII, Apas National High School

Editor : Cindy O. Perigo, P2 , City Central HS

Venancio C. Esparaguera Jr., MTII, Apas NHS
Cristine R. Omalay, TIII, Barrio Luz NHS

Reviewer : Renezar T. Ferolino

EPSvr MAPEH

Management Team : Rhea Mar A. Angtud, EdD

Schools Division Superintendent
Bernadette A. Susvilla EdD
Assistant Schools Division Superintendent
Grecia F. Bataluna
Chief, Curriculum Implementation Division
Luis O. Derasin Jr, EdD
EPSvr AP, Senior High School Coordinator
Vanessa L. Harayo
EPSvr, LRMDS
Renezar T. Ferolino
EPSvr MAPEH

Printed in the Philippines by: DepEd Cebu City Division, RO7

Office Address: New Imus Road, Cebu City_____
Telefax: (032) 2551516/328-2020__
E-mail Address: cebucity@deped.gov.ph__________

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 12

Health Optimizing
Physical Education 4
Quarter 4 – Week 1-8
Recreational Activities

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Introductory Message

For the facilitator:

Welcome to the Health Optimizing Physical Education (HOPE 4 Alternative Delivery

Mode (ADM) Module on Recreational Activities.

This module was collaboratively designed, developed and reviewed by teachers from
public schools to assist you in meeting the standards set by the K to 12
Curriculum while overcoming their personal, social, and economic constraints in
schooling.

This learning resource hopes to engage the learners into guided and independent
learning activities at their own pace and time. Furthermore, this also aims to help
learners acquire the needed 21st century skills while taking into consideration
their needs and circumstances.

In addition to the material in the main text, you will also see this box in the body of
the module:

Notes to the Teacher

This contains helpful tips or strategies
that will help you in guiding the learners.

As a facilitator, you are expected to orient the learners on how to use this module.
You also need to keep track of the learners' progress while allowing them to
manage their own learning. Furthermore, you are expected to encourage and assist
the learners as they do the tasks included in the module.

For the learner:

Welcome to the Health Optimizing Physical Education (HOPE) 4 : Fourth Quarter

Lessons on Recreational Activities.

The hand is one of the most symbolized parts of the human body. It is often used to
depict skill, action, and purpose. Through our hands, we can learn, create, and
accomplish many things. Hence, the hand in this learning resource signifies that
you as a learner is capable and empowered to successfully achieve the relevant

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competencies and skills at your own pace and time. Your academic success lies in
your own hands!

This module was designed to provide you with fun and meaningful opportunities
for guided and independent learning at your own pace and time. You will be
enabled to process the contents of the learning resource while being an active
learner.

This module has the following parts and corresponding icons:

This part includes an activity that aims to

What I Know check what you already know about the
(Pre-Test) lesson to take.

This will give you an idea of the skills or

What I Need to Know competencies you are expected to learn in
(Objectives) the module.

This is a brief drill or review to help you

What’s In link the current lesson with the previous
(Review/Springboard) one.

In this portion, the new lesson will be

introduced to you in various ways; a
What’s New
(Presentation of the Lesson) story, a song, a poem, a problem opener,
an activity or a situation.

This section provides a brief discussion of

What Is It the lesson. This aims to help you discover
(Discussion) and understand new concepts and skills.

This section provides activities which will

What’s More help you transfer your new knowledge or
(Application) skill into real life situations or concerns.

This includes key points that you need to

What I Have Learned remember.
(Generalization)
This comprises activities for independent
What I Can Do practice to solidify your understanding
(Enrichment Activities) and skills of the topic.

This is a task which aims to evaluate your

Assessment level of mastery in achieving the learning
(Post Test) competency.

This contains answers to the following:

 What I Know
Answer Key
 What’s In
 What’s More

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At the end of this module you will also find:

References This is a list of all sources used in

developing this module.

The following are some reminders in using this module:

1. Use the module with care. Do not put unnecessary mark/s on any part of
the module. Use a separate sheet of paper in answering the exercises.
2. Don’t forget to answer What I Know before moving on to the other activities
included in the module.
3. Read the instruction carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking your
answers.
5. Finish the task at hand before proceeding to the next.
6. Submit the accomplished module at every end of the week.
7. Upon submission claim the module for the following week.

If you encounter any difficulty in answering the tasks in this module, do not
hesitate to consult your teacher or facilitator through text, phone call, chat, or the
online classroom during the virtual orientation with students.

Always bear in mind that you are not alone.

We hope that through this material, you will experience meaningful learning and
gain deep understanding of the relevant competencies. You can do it!

About the Module

This module was designed and written with you, students, in mind. It is here to
help you achieve optimum health through active engagement in recreational
activity. The scope of this module permits it to be used in many different learning
situations. The language used recognizes the diverse vocabulary level of students.
The lessons are arranged to follow the Most Essential Learning Competencies
(MELCs) released by the Department of Education (DepEd) for this school year
2020 – 2021.

The 3rd Quarter is divided into 4 lessons, namely:

 Lesson 1- Personal Safety Protocol

 Lesson 2- Proper Etiquette and Safety in using Facilities and Equipment
 Lesson 3- Event Participation
 Lesson 4- Organizing a Recreational Event for a Target Health Issue or Concern

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 Third Quarter
Module 1- Weeks 1 to 8
Recreational Activities

------------------------------------------------------------------------------------------------------------------
Quarter : Fourth Quarter

Content Standard : 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.

Performance Standard : The Learner leads recreational events with proficiency

and confidence resulting in independent pursuit and in
influencing others positively.

Competencies : Observes personal safety protocol to avoid dehydration,

overexertion, hypo-and hyperthermia during MVPA
participation (PEH12FH-llk-t-9)

Demonstrates proper etiquette and safety in the use of

facilities and equipment (PEH12FH-Ila-t-12)

Participates in an organized event that addresses

health/fitness issues and concerns (PEH12FH-IIk-o-13)

Organizes fitness event for a target health issue or

concern (PEH12FH-llo-t-17)

Duration : 8 Weeks

Topic : Recreational Activities

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 What I Know

Instructions: Read the statements carefully and choose the correct answer. Write
your chosen answer on a separate sheet of paper.

Reminder: Do not forget to write your name, grade and section, and the module
number.

1. It involves the body’s inability to cool itself, with extreme changes in body

temperature, sometimes exceeding 41.5 C.

A. Dehydration B. Hypothermia

C. Exhaustion D. Exertional Heatstroke

2. It occurs when body loses heat too rapidly, resulting in total body cooling.

A. Dehydration B. Hypothermia

C. Exhaustion D. Exertional Heatstroke

3. It happens when the amount of water that the body loses exceeds the amount

taken in.

A. Dehydration B. Hypothermia

C. Exhaustion D. Exertional Heatstroke

4. It occurs when excessive body fluids have been lost through sweating and have

not been adequately replaced while exercising.

A. Dehydration B. Hypothermia

C. Exhaustion D. Exertional Heatstroke

5. It is a Leave No Trace principle which pertains to planning before the event to

ensure the safety of groups and individuals, minimize resource damage and

contribute to accomplishing trip goals safely and enjoyably.

A. Plan ahead and prepare B. Leave what you can’t find

C. Respect Wildlife D. Be considerate of other visitors

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6. The following are Leave No Trace principles, EXCEPT:

A. Plan ahead and prepare B. Leave what you can’t find

C. Respect Wildlife D. Be considerate of other visitors

7. These are the ten essentials for safety, survival and comfort that are needed in a

trip.

A. Navigation, hydration, fire, emergency shelter, first aid kit and tools, enjoyable

daypack, insulation, headnet, sun-protection

B. First aid supplies, hydration, fire, emergency shelter, first aid kit and tools,

enjoyable, daypack, insulation, headnet, sun-protection

C. Navigation, sun protection, insulation, illumination, first-aid supplies, fire,

repair kit and tools, nutrition, hydration, emergency shelter

D. Illumination, nutrition, hydration, fire, emergency shelter, first aid kit and

tools, enjoyable,daypack, insulation, sun-protection.

8. It is a sports competition which focuses on an individual player or teams

organized by school.

A.Sports Tournament B.Dance Competition

C.Marathon D.Fun Runs

9. It is a running event which caters a wide variety of participants who are either

competitive or recreational runners.

A.Sports Tournament B.Dance Competition

C.Marathon D.Fun Runs

10.It is usually a lecture-based events that cover topics discussed with an

audience.

A.Sports Tournament B.Seminar

C.Marathon D.Fun Runs

11. It is a sports competition for students in a school level competing by year level.

A.Sports Tournament B.Dance Competition

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 C.Intramurals D.Fun Runs

12.The following are the legend of outdoor and recreational activities EXCEPT:

A.Components B.Frequency

C.Skill Level D. Fitness Prerequisite

13. In deciding your chosen activity/program, what principle of Physical Education

should be applied?
A.MVPA principle B. ABC principle

C.FITT principle D. All of the above

14.The following are the tips on how to prepare your first hiking trip, EXCEPT:

A.Go directly B.Gather information

C.Plan carefully D.Get in shape

15.It is an assessment done after the trip to facilitate learning, and to enhance

values outside of the classroom.

A.Formative Assessment B.Trip Assessment

C.Assessment on the go D.Post-trip Assessment

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 Lesson 1 Personal Safety Protocol
Week
1-2

What I Need To Know

At the end of this lesson, you are expected to:

■ discuss the personal safety protocol in an activity;
■ identify correct first aid procedures if injuries occur;
■ differentiate the definitions of dehydration, overexertion, hypo –
hyperthermia; and
■ share related personal experience in the different activities.

What’s In

Directions: Identify the following words according to its meaning. Choose your
answer from the word pool and write your answer on the line provided for before
each number. Answer on a separate sheet of paper.

Dehydration Heat Cramps Exhaustion

Exertional Heatstroke Hypothermia

_____________1. It is generally developed within the muscles being exercised caused

by losing too much water and minerals through sweating.
_____________2. It is the body’s inability to cool itself with extreme changes in body
temperature, sometimes exceeding 41.5 C.
_____________3. It is defined as the inability to continue exercising due to heavy
exertion in all temperature ranges.
_____________4. It happens when the amount of water that the body loses exceeds
the amount taken in.

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_____________5.It occurs when the body loses heat rapidly, resulting in total body
cooling.

What’s New

Direction: Identify whether each statement is True or False. Write your answer on
a separate sheet of paper.

1. Severe muscle cramps in the arms or legs not related to muscle strain is
a symptom of dehydration.
2. Severe thirst is a symptom of exhaustion.
3. Hyperthermia occurs when the body loses heat too rapidly, resulting in
total body cooling.
4. Rehydrating with a hot beverage such as water or sports drink is an
example of first aid for dehydration.
5. Static stretching of involved muscles is an example of first aid for heat
cramps.
6. Dehydration happens when the amount of water that the body gains
exceed the amount taken in.
7. Signs and symptoms of dehydration include dry mouth, thirst, and
irritability or crankiness.
8. Exertional heatstroke occurs when low intensity is combined with a cold
environment.
9. Getting enough sleep the night before exercise participation can prevent
heat – related illnesses.
10. The skin of the person who experiences mild hypothermia may turn
blue, and his or her breathing and heart rate decreases.

What Is It

https://images.app.goo.gl/gfNBRPqb9XTCq4Lo8

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PERSONAL SAFETY PROTOCOL

DEHYDRATION

Dehydration happens when the amount of water that the body loses exceeds the
amount taken in. When we lose too much water, it affects the body’s balance.
Severe dehydration can lead to death.

During exercise dehydration can reduce exercise performance and time to

exhaustion. As long as water loss is minimal (less than 2% of body weight lost), the
effects will not compromise performance or health. Nevertheless, dehydration can
increase with exertion in the heat and fatigue.

Signs and Symptoms First Aid

■Dry mouth ■ Remove yourself from the game and
move to a cool location.
■Thirst

■Irritability ■Rehydrate with cool beverage, such as

water or sports drink
■Headache

■Seeming bored or disinterested ■If dehydration is minor and symptoms

are relieved, you may continue as
■Dizziness normal.

■Cramps
■If symptoms persist, you should seek
■Excessive Fatigue medical attention.

■Not able to run as fast or play as well

as usual

Heat Cramps

Heat Cramps generally develop within the muscles being exercised, and are
thoughts to be caused by losing too much water and minerals through sweating.

The table below shows the signs, symptoms, and first aid for heat cramps.

Signs and Symptoms First Aid

■Severe muscle cramps in the arms or ■Immediate cessation of exercise

legs not related to muscle strain ■Consumption of either water or a
sports beverage.
■Profuse sweating ■Static stretching of involved muscles.

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Exhaustion

Exhaustion is defined as the inability to continue exercise and occurs with heavy
exertion in all temperature ranges (ACSM 2007). Heat exhaustion occurs when
excessive body fluids have been lost through sweating and have not been
adequately replaced while exercising. Heat exhaustion can be a precursor to
heatstroke (A condition marked by fever and unconsciousness. It is caused by the
failure of the body to regulate temperature when exposed excessively to high
temperature or heat), which may call for medical attention. This usually occurs
during conditions of high heat and/or high humidity.

The table below shows the signs, symptoms, and first aid treatment for heat
exhaustion.
Signs and Symptoms First Aid
■Moist, clammy skin ■Immediately stop exercising

■Profuse sweating ■If the victim is not nauseous, give cold

water or a cold sports drink
■Persistent muscle cramps immediately.

■Nausea ■Move the victim to a cool and shaded

area.
■Dizziness
■Have the victim stay in a supine
■Severe thirst position, with legs elevated 8 to 12
inches.
■Headache
■Loosen clothing and cool with wet
■Increased respiratory rate and rapid towels or ice packs.
pulse
■If not fully recovered after 30 minutes,
■Body temperature ranging from 36 C to seek medical attention.
40 C
■Do not return to exercise or physical
■Chills activity participation.

Exertional Heatstroke
Exertional Heatstroke involves the body’s inability to cool itself, with extreme
changes in body temperature, sometimes exceeding 41.5 C. This usually occurs
when high intensity is combined with a warm and/or humid environment. It is
usually related to excessive fluid loss resulting from heavy sweating, combined with
a lack of cooling. To prevent this, exercise in the heat for 10 to 14 days. This will
improve heat acclimatization and prevent heatstroke from occurring (ACSM 2007).

Signs and Symptoms First Aid

■Sweating may or may not be present ■Cool off through immersion in cold
water
■Hot and wet or dry skin
■If cold water immersion is not possible,
■Confusion
move the injured person to a cool,

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■Loss of Consciousness humidity controlled environment.

■Vomiting ■Wrap the injured person in wet sheets

or towels or place cold packs in areas
■Weakness with abundant blood supply( e.g. neck,
head, and groin)
■Tachycardia(100-120 per minute)
■Treat for shock (FYI) and monitor
■Body core temperature is higher than temperature. Make sure temperature
36 C. does not drop below 39 C.

■Keep the injured person in a semi-

seated position.

Prevention of Heat-Related Illness

■ Make sure you are adequately hydrated prior to participation.

■ Hydrate often during exercise participation.

■ Avoid exertion during times of extreme environment conditions.

■ Wear loose and comfortable clothing. Restrictive garments can impair circulation
of air, thus, reducing the evaporation of sweat. Dark colors may also facilitate
heat buildup.

■ Make sure you get enough sleep the night before exercise participation

■ Fitness has a positive effect on the ability to function in extreme conditions.

Developing a tolerance to extremes of climate, or acclimatization can take a
period of several weeks.

Hypothermia

Hypothermia occurs when body loses heat too rapidly, resulting in total body
cooling. Clinically, this occurs when the body’s core temperature drops below
33.3 C.
The table below shows the signs, symptoms, and first aid for severe and mild
hypothermia.

Signs and Symptoms First Aid

Mild Hypothermia ■Move the injured person out of the cold
environment and to a source of heat.
■Shivering, loss of control, slurring of
speech, mental problems such as ■Remove wet clothings
confusion and loss of memory.
■Wrap the person in warm, dry clothing
or blankets.

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 ■Use an electric blanket of hot packs
placed around the hard, neck, armpits,
groin or chest.

■Transport the injured person

Severe Hypothermia immediately to a health care facility.

■Shivering will cease and muscles will ■Prevent further heat loss by gently
become stiff. The skin turns blue and removing cold, wet clothing, and moving
breathing and heart rate decrease. The the person to warm environment.
person may be either conscious and
unconscious. ■Treat the injured person gently to
prevent cardiac-related problems from
occurring.

■Monitor vital signs and be prepared to

do artificial respiration or CPR

Prevention of Hypothermia

■ Do not embark on an outdoor activity of long duration alone. Tell someone where
you are going and when you plan to return.

■ Learn to recognize early warning signs.

■ Dress in appropriate cold-weather clothing.

■Remain properly hydrated and keep sufficient calories in your system to generate
body heat. Avoid alcohol, as this creates the illusion of keeping you warm, but
contributes to heat loss instead.

Safety Protocols

It is important to observe personal safety protocols when engaging in

outdoor recreation activities, specifically in swimming, scuba diving, and
mountaineering. Wearing of proper equipment is essential to ensure safety.
Engaging in these activities ill-equipped may lead to serious consequences such as
accidents and injuries, or worst-death.

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 What’s More

Directions: Interview household members about their own experience in doing first
aid. Share at least 3 personal experiences by following and writing in the table
below.

Name of Physical Signs and First aid Comments

Interviewee Activity/ies Symptoms
1.

2.

3.

4.

5.

What I Have Learned

_________________1. Happens when the amount of water that the body

loses exceed the amount taken in.

______________2. Defined as the inability to continue exercise and occurs

with heavy exertion in all temperature ranges (ACSM 2007).

_________________3.Generally develops within the muscles being

exercised caused by losing too much water and minerals through
sweating?

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 What I Can Do

Two-Week Physical Activity

A. My Plan

Instructions:

1. Use a separate sheet of paper and copy the template below.

2. Do the physical activity that you enjoy performing that can be considered as
leisure.
3. Write down the plan in a paper before doing the activity and specific location
where it will take place.
4. You can make a different activity everyday but make sure to write down the
details in the template.
5. Let your parent/guardian affix his/her signature in the scoresheet as
witness.

SAMPLE TEMPLATE

Name:_____________________________ Sec.:____________________________

Week 1: __________________________

Day Physical Time Possible First Resources Remarks/

Activity and injury if not Aid to find Comment
Number following
of proper
Minutes etiquette and
safety
Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

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 SAMPLE TEMPLATE

Name:_____________________________ Sec.:______________________________
Week 2: ___________________________

Day Physical Time Possible First Resources Remarks/

Activity and injury if not Aid to find Comment
Number following
of proper
Minutes etiquette and
safety
Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

B. Execution
Instructions: Do the chosen physical activity enthusiastically but remember to
follow safety guidelines.

Important Reminder

Here are some precautions and safety tips to minimize injuries:

 Wear comfortable clothing and well-padded shoes.
 Always warm up before doing any exercise and cool down afterwards to lower
the risk of strains and sprains.
 Take appropriate breaks during the activity.
 Do not exercise with an empty stomach. Eat something light to give you some
stamina. But do not exercise immediately after a full meal because this will
affect digestion.
 Replenish extra fluids before, during, and after physical activity to avoid
dehydration.

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  Beware of the weather and environmental conditions. Avoid doing outdoor and
vigorous exercises in a hot or humid weather because this may lead to an
alarming increase of body temperature called hyperthermia.
 Don’t overdo the exercises. Overexertion or overtraining causes fatigue, sleep
problems, and increased risks for injuries.

C. Assessment

1. Your performance will be rated based on the rubric below.

2. Copy the template for your scoresheet in a separate sheet.
3. Put the check mark (✓) if the physical activity is performed and let your
parent/guardian affix his/her signature in the last column as witness.

WEEK 1 SCORE WEEK 2 SCORE

1ST day 1ST day
(Name of the
2ND day 2ND day
chosen physical
3RD day 3RD day
activity)
4RD day 4th day
5RD day 5th day
6RD day 6RD day
7RD day 7RD day
TOTAL SCORE

_______________________________________________________
Signature Over Printed Name of Parent or Guardian
Each day has a total score of 10 points. Perfect score is 140 points.
Physical Activity Performance Rubric

Criteria Excellent Good Fair Needs

5 points 4 points 3 points Improvement
2
Physical Completed the Completed two Completed one Completed one
Activity weekly activity days of the day of the first day of the first
Execution with with no first weekly weekly activity weekly activity
Safety injuries activity and and three days and two days of
Practices four days of of the second the second
the second weekly activity weekly activity
weekly activity without without
without injuries injuries
injuries
Utilization of Finished the Finished the Finished the Finished the
the Time weekly activity weekly activity weekly activity weekly activity
100% of the 80%- 90% of 60%-70% of 50% and below
allotted time the allotted the allotted of the allotted
time time time

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D. Self Reflection

a. What were the challenges you have encountered during the activity?

b. Do you consider this activity important? Why?

c. Explain your experience and learning during the activity.

d. Did you feel tired during the activity? Why?

e. How can you improve your level of performance in participating in the

activity?

RUBRICS FOR SCORING

Above Meets Approaching Below

Expectation Expectation Expectations Expectations

4 3 2 1

Reflective The The The The

reflection reflection reflection reflection
explains the explains the attempts to does not
students own students demonstrate address the
thinking and thinking thinking students
learning about about thinking and
processes, as his/her own learning but /or learning
well as learning is vague and
implications processes. / or unclear
for future about the
learning. personal
learning
process.
Analysis The The The The
reflection is reflection is reflection reflection
an in-depth an analysis attempts to does not
analysis of of the analyze the move beyond
the learning learning learning a description
experience, experience experience of the
the value of and the but the value learning
the derived value of the of the experience.
learning to derived learning to
self or learning to the student
others, and self or or others is
the others. vague and /
enhancement or unclear
of the
student’s
appreciation
for the
discipline.

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Making The The The The
Connections reflections reflection reflection reflection
articulate articulates attempts to does not
multiple connections articulate articulate
connections between this connections any
between this learning between this connection
learning experience learning to other
experience and content experience learning or
and content from other and content experiences.
form other courses, from other
courses, past past courses, past
learning, life learning learning
experience experiences, experiences
and / or and / or or personal
future goals. future goals. goals, but
the
connection is
vague and /
or unclear

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 Proper Etiquette and Safety
Lesson 2 in using Facilities and
Week Equipment
3-4

What I Need To Know

At the end of this lesson, you are expected to:

■ distinguish the essential things for one’s safety in doing an activity;
■ share the importance of applying proper etiquette and safety in
using facilities and equipment;
■ understand the Leave No Trace principles;
■ answer all activities in the module and;
■ follow instructions to ensure safety in every activity.

What’s In

Directions: Answer the following questions based on what you have learned in the
previous lesson. Write your answer in a separate sheet of paper.

Scenario: You and your two other friends were hiking and along the trail you saw a
man who was unconscious with blood oozing form his head. How should you deal
with this situation?
1. What is the first thing that you should do?
___________________________________________________________________________
___________________________________________________________________________
_________________________________________________________

2. List everything you think you would need to do as the first person/s to arrive at
the scene.
______________________________________________________________________________
______________________________________________________________________________
___________________________________________________________________________

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 What’s New

It has been established earlier that outdoor recreation is a recreation between man
and nature. The interaction should come with care and respect. It is important that
in using and enjoying the nature, an equal responsibility in conserving and
preserving it must be consciously employed by the people. This way, everyone can
continue to go back and have future generations experience the great things in
nature that current generation enjoys.

What are the important things that you should remember in participating
on an outdoor recreational activity?

What Is It

https://images.app.goo.gl/mXSQcQN1Jqq7Umd2A

Proper Etiquette and Safety in using

Facilities and Equipment
For outdoor activities, it is necessary to prepare three equipment and clothing lists,
group, and safety. Each list should include items that should be brought , as well
as items that should not be brought, such as drugs and alcohol or loud radios.
Group and safety equipment should be properly inspected, and then distributed
among group members. Make sure that your pack weighs less than one third of
your body weight. If special equipment is needed, such as those needed for water
activities or rock climbing, make sure to obtain them before the trip.

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 Listed below are ten essentials for safety, survival and comfort needed for
each trip:

2. Navigation
 Map (with protective case)
 Compass
 GPS(optional)
2.Sun protection

 Sunscreen and lip balm

 Sunglasses
3.Insulation

 Jacket,vest, pants,gloves,hat(as needed)

4.Illumination

 Head lamp or flashlight

 Extra batteries
5.First aid supplies

6.Fire

 Matches or lighter
 Waterproof container
 Fire starter (for emergency survival fire)
7.Repair kit and tools

 Knife or multi-tool
8.Nutrition

 Extra days supply of food

9.Hydration

 Water bottles or hydration system

 Water filter or other treatment system
10.Emergency shelter

 Tent, tarp

Listed below is a comprehensive list of equipment’s you might need in order to

maximize enjoyment and comfort while camping.

 Daypack
 Multifunction watch
 Camera
 Binoculars
 Trekking poles
 Insect repellent
 Headnet
 Toilet paper
 Sanitation towel
 Hand sanitizer
 Quick dry towel

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  Two way radios
 Cell and satellite phone
 Energy food (bars, trail , mix
 Energy beverages or drink mixes
 Lunch
 Utensils
 Cups
 Food for kids
 Route description or guidebook
 Interpretation field guides
 Notepad for sketchpad with pen/pencil
 Bag for collecting trash
 Post-hike. Water, clothing
 Trip itinerary left with friend

Leave No Trace Principles

As you prepare for the outdoors, it is important to value the need to respect
the environment and nature. Respecting the environment allows us to have a
fruitful experience in the outdoors and gives other a chance to have a positive
experience as well. We want to leave nature as we found it and understand how our
actions as individuals affect the environment.

The Leave No Trace Principles of Outdoor Ethics teaches people of all

ages how to enjoy the outdoors responsibly. It is most widely accepted outdoor
ethics program used on public lands (LNT 2012)

The following are the seven principles of Leave No Trace:

 Plan ahead and prepare.

 Travel and camp on durable surfaces.
 Properly dispose of what you can’t pack out.
 Leave what you find.
 Minimize use and effects from fire.
 Respect wildlife.
 Be considerate of other visitors.

Plan Ahead and Prepare

Pre-trip planning ensures the safety of groups and individuals, minimizes resource
damage, contributes to accomplishing trip goals safely and enjoyably, and
increases self-confidence and opportunities for learning more about nature. Proper
trip planning allows you to learn you to learn about the geography of the place you
are going to visit and prepare accordingly for the weather. It includes matching
trips to skill level of the participants so that each person has fun and enjoyable
experience.
Poor trip planning can result in often disastrous or dangerous situations.
Groups that are inexperienced or unfamiliar with the geography of an era may put
themselves at risk by traveling through areas susceptible to flash floods, lightning
activity or even criminal groups. It is advisable to research about the area or ask
people familiar to the place beforehand to be sure.

20
 A trip through dry or arid land may result in failure if the group did not
bring enough water and other supplies they might need. A group may
underestimate the difficulty of the activity and may not be physically fit enough to
cope with the activity’s demands. Having poor physical fitness during hiking
activities can slow down and can cause delays in the itinerary. It is always better to
be safe than sorry.

Never forget to bring with you your first aid kit which should have a
substantial amount of supplies for wounds and pain. Camping late at night or at
safe locations present more risks and hazards. Insect repellents are a must.
Enough water or at least a good source of water is a must. When you leave the
campsite, take everything back with you especially your trash.
Travel and Camp on Durable Surfaces

In high- use areas, camp on established camping grounds where vegetation

is already absent. Minimize resource damage by using existing trails and selecting
designated or existing campsites. Avoid creating new trails, as this leads to more
degradation.
In more remote or less-traveled areas, you should generally spread you
campsite out. Take different paths to avoid creating new trails that cause erosion.
Disperse tent and cooking activities. Spread your activities around so that you
avoid creating new or permanent looking campsites. Upon leaving the campsite,
cover all traces of your activity. It should look like no one has camped or used that
area.

Dispose of Waste Properly

This is a very simple rule: take trash home with you after a hiking or
camping activity. Inspect your campsite for trash or any spoiled food. Pack out
toilet paper and all hygiene products. For human waste, dig catholes six to eight
inches deep, about 200 feet away from water resources.

When planning your meals, remove all food from their original wrappers
and/ or containers and transfer them to resealable bags or plastic containers to
minimize trash. The resealable bags may use to another time or as garbage bags.

Leave What You Find

Leave rocks, plants, animals, archaeological, or historical artifacts as you

found them. You want other visitors to have the same sense of discovery as you
did. Good campsites are found, not made. Do not vandalize any rocks or trees by
drawing or making any marks on them. After camping, replace any surface rocks or
twigs that you may have displaced when you were camping.

Minimize Campfire Impact

The availability of stoves has made the use of campfires impractical. Use
portable stoves when you can. They are affordable, easy to use, and limit the need
for campfires. Using portable stoves prevents additional damage to the natural
surroundings. As much as possible, limit or avoid campfire use to areas that have

21
already established campfires size. Limit fire size to what is needed and make sure
the fire is out when you leave.
Respect Wildlife

Observe wildlife from afar so that you do not disturb them. Store food
securely and make sure that your food is not accessible to other animals. Never
feed wildlife food craps. Remember, wildlife will only respond to you if you bother
them or approach them. Avoid drawing attention to yourself when confronted with
an animal.
Be Considerate of Other Visitors

As much as possible, travel in small groups. If you are part of a big group,
divide the group into smaller groups with four to six members each. Do not use
your personal music players on the trail and appreciate the sounds of nature
instead. At the campsite, keep the noise down by avoiding playing loud music and
by avoiding being rowdy. Be considerate and respectful to other visitors by greeting
them on the trail and by offering assistance at the camp. Chances are you will not
be the only visitors in the area. As such, it is important to set an example to other
visitors during your stay. You do not want to destroy other peoples experiences by
being too noisy at camp.

Make sure the colors of your clothes blend in with environment. This is to
avoid drawing too much attention to you or to avoid attracting wildlife.

Recreational Facilities

Cities usually provide its citizens with recreational facilities where one can engage
in physical activity. In a city, you will usually find public and private recreational
facilities.

Private recreational facilities include all of the above, but may also include: a
fitness center, more facilities for indoor racket sports, a golf course, and several
multi courts or specialized courts for different sports. These areas can be used for
many recreational purposes.
Living in a highly urbanized city can provide you with parks and recreation centers
for participating physically. In addition, the roads must be designed to promote
cycling, and walking, while considering of the pedestrians.

22
 What’s More

Left a Trace!!!!

From your observation, whether first hand or from other sources

(news, documentary shows, narrated by friends, etc.) Which among the
Leave No Trace Seven Principles are usually not being observed in the
Philippines? Explain your answer. You may cut and post a news article or a
personal picture to support your explanation.

What I Have Learned

What do you mean by Leave No Tr ace?

What are the seven principles of Leave No T r ace?

What I Can Do

A. My Plan

Instructions:
1. Use a separate sheet of paper and copy the template below.
2. Do the physical activity/game that you enjoy doing that can be considered
as leisure.
3. Write down the activity, time, facilities to prepare and use, people joining the
activity, all proper etiquettes to remember as you do the activity and
remarks.
4. You can make a different activity everyday but make sure to write down the
details in the template.
5. Let your parent/guardian affix his/her signature in the score sheet as
witness.

23
 6. Remember to get documentation in your activity.

SAMPLE TEMPLATE

Name___________________________ Sec.:___________________________
Week 1 and Week 2: ________________________________

Day Activity Time Facilities/ Participants Proper Comment/Remarks

/Game Equipment’s Etiquette

B. Execution

Instructions: Do the chosen physical activity enthusiastically and remember to

follow safety guidelines.

Important Reminder

Here are some precautions and safety tips to minimize injuries:

 Wear comfortable clothing and well-padded shoes.
 Always warm up before doing any exercise and cool down afterwards to lower
the risk of strains and sprains.
 Take appropriate breaks during the activity.
 Do not exercise with an empty stomach. Eat something light to give you some
stamina. But do not exercise immediately after a full meal because this will
affect digestion.

24
  Replenish extra fluids before, during, and after physical activity to avoid
dehydration.
 Beware of the weather and environmental conditions. Avoid doing outdoor and
vigorous exercises in a hot or humid weather because this may lead to an
alarming increase of body temperature called hyperthermia.
 Don’t overdo the exercises. Overexertion or overtraining causes fatigue, sleep
problems, and increased risks for injuries.

C. Assessment
1. Your performance will be rated based on the rubric below.
2. Copy the template for your scoresheet in a separate sheet.
3. Put the check mark (✓) if the physical activity is performed and let your
parent/guardian affix his/her signature on the last column as witness.

WEEK 1 SCORE WEEK 2 SCORE

1ST day 1ST day
(Name of the
2ND day 2ND day
chosen physical
3RD day 3RD day
activity)
4RD day 4th day
5RD day 5th day
6RD day 6RD day
7RD day 7RD day
TOTAL SCORE

_______________________________________________________
Signature Over Printed Name of Parent or Guardian
Each day has a total score of 10 points. Perfect score is 140 points.

Physical Activity Performance Rubric

Criteria Excellent Good Fair Needs

5 points 4 points 3 points Improvement
2
Physical Completed the Completed two Completed one Completed one
Activity weekly activity days of the day of the first day of the first
Execution with with no first weekly weekly activity weekly activity
Safety injuries activity and and three days and two days of
Practices four days of of the second the second
the second weekly activity weekly activity
weekly activity without without
without injuries injuries
injuries
Utilization of Finished the Finished the Finished the Finished the
the Time weekly activity weekly activity weekly activity weekly activity
100% of the 80%- 90% of 60%-70% of 50% and below
allotted time the allotted the allotted of the allotted
time time time

25
D. Self Reflection

a. What were the challenges you have encountered in the activity?

b. Do you consider this activity important? Why?

c. Explain your experience and learning during activity.

d. Did you feel tired during the activity? Why?

e. How can you improve your level of performance in participating the

activity?

About your Activity:

a. How did you motivate the members of your family to participate in

your activity?

b. Were there problems you have encountered during activity?

c. Describe the activity performed?

d. Rate your activity from 1-10. Explain.

RUBRICS FOR SCORING

Above Meets Approaching Below

Expectation Expectation Expectations Expectations

4 3 2 1

Reflective The reflection The reflection The reflection The reflection

explains the explains the attempts to does not
students own students demonstrate address the
thinking and thinking thinking students
learning about about thinking and
processes, as his/her own learning but /or learning
well as learning is vague and
implications processes. / or unclear
for future about the
learning. personal
learning
process.
Analysis The reflection The reflection The reflection The reflection

26
 is an in-depth is an attempts to does not
analysis of the analysis of analyze the move beyond
learning the learning learning a description
experience, experience experience of the
the value of and the value but the value learning
the derived of the derived of the experience.
learning to learning to learning to
self or others, self or the student
and the others. or others is
enhancement vague and /
of the or unclear
student’s
appreciation
for the
discipline.
Making The The reflection The reflection The reflection
Connections reflections articulates attempts to does not
articulate connections articulate articulate
multiple between this connections any
connections learning between this connection to
between this experience learning other
learning and content experience learning or
experience from other and content experiences.
and content courses, past from other
form other learning courses, past
courses, past experiences, learning
learning, life and / or experiences
experience future goals. or personal
and / or goals, but
future goals. the
connection is
vague and /
or unclear

27
 Lesson 3
Week Event Participation
5-6

What I Need To Know

At the end of this lesson, you are expected to:

■ identify the events participated for fitness-related events;
■ appreciate the importance of participating fitness/health events;
■ point out sports event in the community/school designed for our
health; and
■ perform the task given in the module.

What’s In

Instruction: Remember 10 events you participated before, considered as fitness-

related/health- related activity. Rate them from 1-10, 1 as the lowest and 10 as the
highest and the place/location done. Answer on a separate sheet of paper.

Events Rating Place/Location

1.
2.
3.
4.
5.
6.
7.
8.
9.
10.

28
 What’s New

Direction: Using the Venn diagram below, choose the organized activity of health
and fitness-related event listed and categorize it as local and national events or
both can be local/ national.

Local and
National
Local National

Fun runs Dance Events Sports Tournament

Sports clinics Biking Events Talks/conferences
Company Events Mountaineering Marathons Club

What Is It

Reasons to Register for a Fitness Event

Whether it’s a run, hike, triathlon, or adventure race, now is the time to make the
commitment to start your training plan. If you are unsure, if this type of decision
and fitness is right for you, here are a few of the many benefits of participating in
an organized event.

29
Positive peer pressure
Training groups provide a motivating support system that will keep you on track.
Some fitness events have existing groups that you can join, or consider creating
your own. Meeting up at least once per week for a long run or ride will motivate you
to keep improving your fitness level so you can accomplish the planned distance
with the group.

Exercise with a purpose

Heading to the gym day in and day out with a general goal of getting fit or losing
weight can quickly become boring. Choosing an event with a timeline and following
a training plan makes exercise more interesting. Training for a fitness event gives
you a preset goal to focus on for each workout, and throughout the weeks of your
training program.

Challenge your fitness

Training isn’t easy, but the challenges will help you reach a fitness level that you
may have once thought was impossible. With the right training plan, you will
quickly see changes in your endurance and strength, which will serve as an
effective source of motivation.

Improve self-esteem
Competing in an event helps you realize that achieving this goal is up to no one
else but you. As you draw on inner strength to get through, your toughness will
surprise you. Nothing beats that invigorating feeling of accomplishment when you
cross the finish line. It’s a feeling of perseverance and success that you can apply
to all aspects of your life.

Step towards a long-term goal

Fitness events can serve as valuable stepping stones to get you to more challenging
long-term goals. For example, if you’d like to run or walk a half marathon someday,
it’s wise to start with shorter races -- both to gradually increase your endurance
and to become familiar with how you handle a race environment.

Support a cause
Many fitness events use registration fees to support charities, or they provide
opportunities for you to raise money through your training and completion.
Knowing that your hard work will benefit someone in need gives you even more
motivation to accomplish your goal.

Meet new fitness friends

Surprising things can happen as you wait at the starting line or along the course of
a race. Friendly conversations can lead to meeting new friends with similar
interests in fitness. You may discover a training group to join for your next event,
or find the perfect workout partner.

30
Motivate others
Your healthy choices influence the people around you. You never know how you
may affect a friend or loved one who watches as you commit to your plan and
finally cross the finish line. You have the opportunity to motivate others to develop
healthier habits.

The usual objective of the organizers of these events is to raise funds for
awareness about these health issues. Depending on their advocacy, events may
range from fun filled activities that can engage entire families, to more physically
demanding ones. Your participation in these events not only increases your activity
but also gives you an advocacy to work on. Your choice would depend on your
interests and preferences. Here are some viable options for you.

Fun Runs

These are usually 1 day events that focus on running various

distances(i.e…3k, 5k, 10k, or longer). They cater to a wide variety of participants-
competitive or recreational runners, and even families. Whether you are a
recreational or competitive runner, fun runs are good ways to elevate participation
in physical activities since some fun runs are held in different surfaces(e.g.
concrete, off road, beach) and with different challenges posed on runners like an
uphill run.

Dance Events, Competitions, or Marathon

These events focus on dance as the main activity, whether as competition

(e.g. street dance, dance sport) or as recreation (e.g. aerobic dance marathon,
zumba events). These may last for hours depending on the event and variety of
dances, intensity levels, and music usually used, thus, elevating participation.

Other than fitness benefits, you can get a lot out from joining dance
competition and marathons. If events are competition based, usually cash prizes,
trophies, and freebies are the main incentives, along with bragging rights. However,
if the events are recreation-type, participants kits (e.g. even shirt, sponsor freebies)
are usual takeaway. However, the enjoyment and fun of dancing are the main
attraction in these types of events.

Sports Tournaments

These are the most common type of health and fitness-related organized
events. The main purpose of this is to encourage individual players or teams to
compete. These are usually organized for school teams ( University Athletic
Association of the Philippines ( UAAP ). However sports association, cause-oriented
groups, organizations, brands and companies also hold sports tournament for
various purposes, levels, and sports.

In schools, intramurals are the common sports competitions for students.

Different grade levels compete against each other in different sports. Games are
usually played after classes where semi-finals and championship games are usually
highlights. Year levels are represented by team colors and are called by their

31
common year level ( i.e., green for 1st year/freshmen, yellow for 2nd
year/sophomores , red for 3rd year/juniors, blue for 4th year/seniors).

Summer Sports Clinics

These are short-course sports programs catering to school children. Sports

clinics are offered by schools and product brands when school is over and students
have their summer break. The usual sports offered include basketball, taekwondo,
swimming, gymnastics, football, volleyball and others. These last for several
sessions spanning days or weeks, and usually culminate with an exhibition.

Outdoor Recreation Events like Biking, Triathlon, Marathons, Football, etc.

These are specialized events that target sports enthusiasts and athletes.
These are held in specialized venues and locations, and usually have different
levels of participants. Depending on the event categories such as beginner,
intermediate, and advanced are formed or opened.

When you join such events, you get to experience recreation-level of

participation to higher level of competition. You also get to experience a different
atmosphere because of the ambiance in such events. Sponsors booths and stalls
are usually set up along with other related set ups.

Talk, Seminars, or Conferences

These are usually lecture-based events that cover topics discussed with an
ambience. Some events are held for different lengths (i.e.., half-day, 1 day, 2 day, 3-
day, weeklong) and some include workshops or hands on training. Some also are
held with different formats like classroom-type lecture, panel discussions, parallel
sessions, and the like. Credible resource persons and speakers are invited to speak
so that reliable information are shared and learned. Cause-oriented associations,
product brands, companies, professional organization, among others hold such
events for various purposes, some to increase awareness, promote various causes,
and to inform.

School, Club, Community, or Company Events

These are events that organized by schools, clubs, communities, and

companies for specific purposes. These cover a wide range of activities like the ones
mentioned above. Schools and companies commonly hold events to coincide with
special dates and occasion. Events are usually dependent on themes and duration
is also relative to the celebration. Aside from summer sports clinics, some
communities also offer recreation programs within the year to encourage an active
lifestyle.

32
 What’s More

Let’s Do It!!!!

Instructions: Conduct an interview with your community leaders. Ask about the
community activities they conducted during the year. To observe safety protocols,
you can only call or use the online communication. Follow the template below for
your guide.

Note: Remember to take documentation (pictures or videos) in the activity and

submit it to your teacher.

Activities Location Duration Still Comments/

Implemented Remarks
this year or
No

33
 What I Have Learned

What are the goals in participating a fitness- related event?

Why is it important to join events related to health/fitness?

What I Can Do

A. My Plan

Instructions:

1. Use a separate sheet of paper and copy the template below.

2. Recall of your participation in health/fitness events before.
3. Write down in the template as seen below the date, event name, type of
event, organizers and proof of participation.
4. Follow the instructions given. First week we will only recall the participation
before and on the second week you will organize a fitness/ health activity in
your family. Identify the activities which has health benefits. Follow the
template.
5. Let your parent/guardian affix his/her signature in the score sheet as
witness.
6. Remember to take documentation (pictures or videos) in the activity. You will
pass/send it to your teacher.

34
 SAMPLE TEMPLATE

Name__________________________ Sec.:______________________
Week 1: ______________________

Day Event Time Type of Organizers Proof of Comment/Remarks

Name Event Participation

WEEK 2

Directions: Organize an activity within your family. The other members of your
family are the participants of the activity. Do this at home. Complete the table
below and show a proof of your activity (e.g., pictures during the activity or even
videos and etc.).

SAMPLE TEMPLATE
Name:__________________________ Sec.:_________________________
Week 1: ________________________

Day Activity Time Type of Participants Proof of Comment/Remarks

Event Participation

35
B. Execution
Instructions: Do the chosen physical activity enthusiastically and remember to
follow safety guidelines.

Important Reminder

Here are some precautions and safety tips to minimize injuries:

 Wear comfortable clothing and well-padded shoes.
 Always warm up before doing any exercise and cool down afterwards to lower
the risk of strains and sprains.
 Take appropriate breaks during the activity.
 Do not exercise with an empty stomach. Eat something light to give you some
stamina. But do not exercise immediately after a full meal because this will
affect digestion.
 Replenish extra fluids before, during, and after physical activity to avoid
dehydration.
 Beware of the weather and environmental conditions. Avoid doing outdoor and
vigorous exercises in a hot or humid weather because this may lead to an
alarming increase of body temperature called hyperthermia.
 Don’t overdo the exercises. Overexertion or overtraining causes fatigue, sleep
problems, and increased risks for injuries.

C. Assessment

1. Your performance will be rated based on the rubric below.

2. Copy the template for your scoresheet in a separate sheet.
3. Put the check mark (✓) if the physical activity is performed and let your
parent/guardian affix his/her signature on the last column as witness.

36
 WEEK 1 SCORE WEEK 2 SCORE
1ST day 1ST day
(Name of the
2ND day 2ND day
chosen physical
3RD day 3RD day
activity)
4RD day 4th day
5RD day 5th day
6RD day 6RD day
7RD day 7RD day
TOTAL SCORE

_______________________________________________________
Signature Over Printed Name of Parent or Guardian
Each day has a total score of 10 points. Perfect score is 140 points.

Physical Activity Performance Rubric

Criteria Excellent Good Fair Needs

5 points 4 points 3 points Improvement
2
Physical Completed the Completed two Completed one Completed one
Activity weekly activity days of the day of the first day of the first
Execution with with no first weekly weekly activity weekly activity
Safety injuries activity and and three days and two days of
Practices four days of of the second the second
the second weekly activity weekly activity
weekly activity without without
without injuries injuries
injuries
Utilization of Finished the Finished the Finished the Finished the
the Time weekly activity weekly activity weekly activity weekly activity
100% of the 80%- 90% of 60%-70% of 50% and below
allotted time the allotted the allotted of the allotted
time time time

D. Self Reflection

a. What were the challenges you have encountered in the activity?

b. Do you consider this activity important? Why?

c. Explain your experience and learning during activity.

d. Did you feel tired during the activity? Why?

e. How can you improve your level of performance in participating the

activity?

37
About your Activity:

a. How did you motivate the members of your family to participate in

your activity?

b. Were there problems you have encountered during activity?

c. Describe the activity performed?

d. Rate your activity from 1-10. Explain.

RUBRICS FOR SCORING

Above Meets Approaching Below

Expectation Expectation Expectations Expectations

4 3 2 1

Reflective The reflection The reflection The reflection The reflection

explains the explains the attempts to does not
students own students demonstrate address the
thinking and thinking thinking students
learning about about thinking and
processes, as his/her own learning but /or learning
well as learning is vague and
implications processes. / or unclear
for future about the
learning. personal
learning
process.
Analysis The reflection The reflection The reflection The reflection
is an in-depth is an attempts to does not
analysis of the analysis of analyze the move beyond
learning the learning learning a description
experience, experience experience of the
the value of and the value but the value learning
the derived of the derived of the experience.
learning to learning to learning to
self or others, self or the student
and the others. or others is
enhancement vague and /
of the or unclear
student’s
appreciation
for the
discipline.
Making The The reflection The reflection The reflection
Connections reflections articulates attempts to does not

38
articulate connections articulate articulate
multiple between this connections any
connections learning between this connection to
between this experience learning other
learning and content experience learning or
experience from other and content experiences.
and content courses, past from other
form other learning courses, past
courses, past experiences, learning
learning, life and / or experiences
experience future goals. or personal
and / or goals, but
future goals. the
connection is
vague and /
or unclear

39
 Organizing a
Lesson 4
Recreational Event
7-8 for a Target Health
Week Issue or Concern

What I Need To Know

At the end of this lesson, you are expected to:

■ recognize ways on how to organize a recreational event for a target
health issue or concern;
■ understand the importance of organizing a recreational event;
■ appreciate the benefits of engaging recreational event; and
■ perform the tasks given in the module.

What’s In

Activity 1.1.Find Me!!!

Directions: In the previous lesson, we have discussed event participation related to
health/fitness. In connection with that, in the box below are the 10 organized
events. They are written either horizontally and vertically. Find the words and write
them in a separate sheet of paper.

40
 B R A S D G A M E F U N R U N U M N Q D
T E A P A A G J A R E C O V E R Y U F K
R V S E N R B J A I U H Y O G A E B Q A
I E P C C D A G L M C G C L H E R V G M
A R O I I E S E M I N A R S F R T C H O
T S R F N N A G H I T Y P E F B T X J U
H I T I T I S S F N P A N I B I Y Z K N
L V S C E N C L U B B I N G K U T G T
O I C I N G A A W T N O M I N I U R S A
N L L T S F X A E U G I A N P N I E S I
H I I I N T R A M U R A L I G O K F N
I T N S P O R T S T O U R N A M E N T S
T Y I E Y G C J T N F Y D H U A S I Y R
Y U C Q G U R I N D I V I D U R L I T B
Y T S U H G V C O V E R L O A A O V E I
H G B E L G B A Y P I C N I C T G D S K
J N N N H G N A U V J E G F E H H F F I
K B D C J R U N N I N G H D R O H G H N
G C W Y J G F D I X J W H S T N H H H G
F A R H J H P R O G R E S S I D N S F H

What’s New

Directions: The list below indicates recreational activities, classify them according
to whether you have experience or not by writing a / for yes and X for No. Answer
on a separate sheet of paper.

Recreational Experience Enjoyable

Activities

1.Bicyling
2.Hiking
3.Jogging and Running
4.Outdoor fitness trails
5.Mountaineering
6.Dance
7.Rock Climbing
8.Rope skipping
9.Stretching
10.Walking

41
 What Is It

Choosing an Outdoor or Recreational Activity

There are many factors that contribute in choosing the appropriate outdoor or
recreational activity for you.
Certain outdoor and recreational activities also require a level of fitness and skill.
Some activities, especially those outdoors, would demand a high level of fitness.

Outdoor and Recreational Activities

Legend:
Components- refer to the fitness components CRE( cardiovascular endurance),
MS(muscular strength), F (flexibility), and BC (body composition).

Skill Level- refers to the skill level needed to obtain fitness benefits: L (low) means
little or no skill required; M(moderate) means average skill is needed ; and H
(high)means much skill is required

Fitness Prerequisite- refers to conditioning needed: L(low) means no fitness

prerequisite is needed; M (moderate) means some preconditioning is required; and
H(high) means substantial fitness is needed.
Outdoor and Components Skill Fitness
Recreational Level Prerequisite
Activities
CRE MS ME F BC BC
Bicycling H M H M H M L
Hiking H M H L H L M
Jogging and H M H L H M L
Running
Outdoor H M H M H L L
fitness trails
Rock M H H H M H M
climbing
Rope H M H M H M M
Skipping
Stretching L L L H L L L
Walking H L M L L L L

The activity that you choose must also be enjoyable for you. It must suit
your interest. This is to ensure that you will be motivated to continue with the
program.
Oftentimes, our family and friends influence our interests. Hiking and
camping trips can be fun when done with your family. Biking or fun run races can
be nice bonding activities among friends. Together with your family and friends,
you can make a commitment to a more physically active life.

42
 In addition, time must and costs are equally important considerations in
choosing an activity. Since outdoor activities are often done in nearby provinces,
you have to make sure that you can allot time for it. Some activities can be costly,
such as the gear and special equipment used in mountain climbing and camping.

Designing Your Program

Once you have decided on your chosen activity, it is time to integrate this in your
life. In designing your program, remember to apply the FITT principles and your
SMART goals. If you chose to participate in a hiking trip, prepare for it by designing
a program that targets your cardiovascular endurance.
Trip Planning
Prior to the trip, use the following bullet points to help you on trip planning. Then
use the available checklists as a guide to accomplishing these steps.

 Understand the objective and rationale for conducting the trip.

 Prepare the group with an overview of the trip, such as what to expect and
what items to bring
 If it is a big group, divide into smaller groups of 4 to 6 members each.
Establish rapport and open communication lines within and between
groups.
 Review the schedule and emergency procedures with the group.
 Prepare an exercise program for participation in this activity.

Post-Trip Assessment
Proper evaluation and assessment should be conducted at the end of each trip.
This facilitates student learning and enhancing the values of learning outside of the
classroom. Evaluation and assessment ensures that you are better prepared for the
future trips, as this lessens the chances of dangers occurring.
The table on the next page is a checklist that you can to make sure you have
all the documents you need in preparing your trip.

Checklist
 Activity Readiness Questionnaire(PAR-Q)
 Family and personal medical history
 Risk assessment chart
 Group activity: Stepping Stones
 Group activity : Spiderweb
 Group Activity : Jumping Machine
 Group assessment: Team Report Card
 Duty form for outdoor pursuits
 Trip planning checklist
 Emergency plan elements
 Exercise worksheet
 Sample exercise training session

43
  Physical activity log
 Day hike itinerary
 Consent form for parents
 Post trip assessment
 Guide questions for discussion
Ensure that you have completed your checklist before the trip.
Tips on how to prepare for you first hiking trip:
Gather Information

 Learn as much as you can about each detail of your trip. This
includes the trail. Weather conditions, equipment and gear needed
first aid, the cost and the time it would entail, etc.
 Read a book, research online, and talk to others who have been to the
place and have hiking experience. Through research, you will know to
prepare for the trip, what to expect , and what to pack. You will also
learn of the common pitfalls of others and know how to avoid them.
 You should also get to know your group. You must know about their
capabilities, special needs, and other information that could affect
their hiking experience.

Plan carefully

 Think of and list down all possible considerations and how to take
these into account.
 Consult others who have knowledge on planning trips and on hiking
as well as your group to come up with a plan that is sound and
acceptable to all.
 Communicate the plan to the group and make sure that they know of
it and understand its details.
 Set up a system for constant communication within group members
for the trip as well.
 Let friends and family know the details of the trip, such as the
itinerary, accommodations, etc.in case emergensies.

Get in shape

 It is important to have an assessment of your physical condition. A

hiking trip is physically demanding, especially so if you are not
prepared for it.
 Once you have assessed your physical condition, you have a starting
point for getting in shape. Walking, cycling, and swimming are some
activities that would help prepare you for the demands of hiking. Do
not forget to include stretches in your exercises.

44
  As always, remind your group that training for the hiking trip is part
of the preparation and that doing so would prevent situations that
would make for a less enjoyable experience.

Listen to your body

 Physically preparing for the trip will lessen the chances of injury and
extreme fatigue. However, this does not mean that we can rely on our
training alone.
 During the trip, acknowledge your bodys cues and address its needs.
Make sure to bring and wear appropriate clothing and gear to prevent
temperature-related illnesses.
 Take breaks and stretch out your muscles when you need to eat and
drink regularly. You can include regular breaks in your plan to avoid
injury and fatigue.

Stay safe on the trail

 Do not stray from the trail and be aware of your surroundings.

 If you are hiking with a guide , listen to him or her and follow his her lead.
Stay within your group and be sure to keep track of each member.
 Knowing how to use a map and a compass are also important skills in hiking
and other outdoor activities
 It might be easy to get distracted while on the trail or for your
thoughts to wander off when you are close to nature., but it is
important to remain alert to avoid accidents and getting lost.

Safety in or on Water
Water sports such as kayaking, wakeboarding, surfing, kitesurfing, parasailing,
sailing, scuba diving, and others are popular activities that are not only fun, but
also promote fitness. While these activities may be fun, there is also some
danger involved in participating in them.
Engaging in physical activity is lifetime commitment. Learning about the
different exercise principles, safety measures, and the unique challenges that
outdoor activities bring can help us choose the physical activity that we can do.
There are many factors to consider in designing an exercise program. Our
interests, readiness, time, and cost all affect our decision. Going on a trip also
entails a lot of planning to ensure its success. All these will make us realize our
commitment to a healthier and fit lifestyle.
An example of a recent event held in the Philippines is the 30 th southeast
Asian Games(SEA Games) held in 2019, which included aquatic events such as
swimming, diving, and water polo, to name a few.

45
 What I Have Learned

What are the components of recreational activities?

Give at least 10 checklist to bring in a trip.

What I Can Do

A.My Plan

Instructions:

1. Use a separate sheet of paper and copy the template below.

2. Since COVID is still around, you will only make a matrix of your plan in
organizing your activity.
3. Write down in the template the date, activity, type of activity, time, duration,
participants, and checklist.
4. Follow the instructions given. First week you will only make your plan and on
the second week you implement the activity within your clan. Remember to
follow safety protocol. Follow the template.
5. Let your parent/guardian affix his/her signature in the score sheet as witness.
6. Remember to take documentation (pictures or videos) in the activity. You will
pass/send it to your teacher.

SAMPLE TEMPLATE

Name:_______________________________ Sec.:________________________

Week 1: _____________________________

Day Activity Time Type of Duration Checklist Comment/Remarks

Event (things to
prepare)

46
WEEK 2

Directions: Do the said activity with your family. Do this at home. Complete the
table below and show a proof of your activity (e.g., pictures during the activity or
even videos and etc.)

SAMPLE TEMPLATE
Name:______________________________ Sec.:__________________________

Week 2: ___________________________

Day Activity Time Type of Participants Proof of Comment/Remarks

Event Participation

47
B. Execution

Instructions: Do the chosen physical activity enthusiastically and remember to

follow safety guidelines.

Important Reminder

Here are some precautions and safety tips to minimize injuries:

 Wear comfortable clothing and well-padded shoes.
 Always warm up before doing any exercise and cool down afterwards to lower
the risk of strains and sprains.
 Take appropriate breaks during the activity.
 Do not exercise with an empty stomach. Eat something light to give you some
stamina. But do not exercise immediately after a full meal because this will
affect digestion.
 Replenish extra fluids before, during, and after physical activity to avoid
dehydration.
 Beware of the weather and environmental conditions. Avoid doing outdoor and
vigorous exercises in a hot or humid weather because this may lead to an
alarming increase of body temperature called hyperthermia.
 Don’t overdo the exercises. Overexertion or overtraining causes fatigue, sleep
problems, and increased risks for injuries.

C. Assessment

1. Your performance will be rated based on the rubric below.

2. Copy the template for your scoresheet in a separate sheet.
3. Put the check mark (✓) if the physical activity is performed and let your
parent/guardian affix his/her signature on the last column as witness.

WEEK 1 SCORE WEEK 2 SCORE

1ST day 1ST day
(Name of the
2ND day 2ND day
chosen physical
3RD day 3RD day
activity)
4RD day 4th day
5RD day 5th day
6RD day 6RD day
7RD day 7RD day
TOTAL SCORE

_______________________________________________________
Signature Over Printed Name of Parent or Guardian
Each day has a total score of 10 points. Perfect score is 140 points.

48
Physical Activity Performance Rubric

Criteria Excellent Good Fair Needs

5 points 4 points 3 points Improvement
2
Physical Completed the Completed two Completed one Completed one
Activity weekly activity days of the day of the first day of the first
Execution with with no first weekly weekly activity weekly activity
Safety injuries activity and and three days and two days of
Practices four days of of the second the second
the second weekly activity weekly activity
weekly activity without without
without injuries injuries
injuries
Utilization of Finished the Finished the Finished the Finished the
the Time weekly activity weekly activity weekly activity weekly activity
100% of the 80%- 90% of 60%-70% of 50% and below
allotted time the allotted the allotted of the allotted
time time time

D. Self Reflection

a. What were the challenges you have encountered in the activity?

b. Do you consider this activity important? Why?

c. Explain your experience and learning during activity.

d. Did you feel tired during the activity? Why?

e. How can you improve your level of performance in participating the

activity?

About your Activity:

a. How did you motivate the members of your family to participate in

your activity?

b. Were there problems you have encountered during the activity?

c. Describe the activity performed?

d. Rate your activity from 1-10. Explain.

49
RUBRICS FOR SCORING

Above Meets Approaching Below

Expectation Expectation Expectations Expectations

4 3 2 1

Reflective The reflection The reflection The reflection The reflection

explains the explains the attempts to does not
students own students demonstrate address the
thinking and thinking thinking students
learning about about thinking and
processes, as his/her own learning but /or learning
well as learning is vague and
implications processes. / or unclear
for future about the
learning. personal
learning
process.
Analysis The reflection The reflection The reflection The reflection
is an in-depth is an attempts to does not
analysis of the analysis of analyze the move beyond
learning the learning learning a description
experience, experience experience of the
the value of and the value but the value learning
the derived of the derived of the experience.
learning to learning to learning to
self or others, self or the student
and the others. or others is
enhancement vague and /
of the or unclear
student’s
appreciation
for the
discipline.
Making The The reflection The reflection The reflection
Connections reflections articulates attempts to does not
articulate connections articulate articulate
multiple between this connections any
connections learning between this connection to
between this experience learning other
learning and content experience learning or
experience from other and content experiences.
and content courses, past from other
form other learning courses, past
courses, past experiences, learning
learning, life and / or experiences
experience future goals. or personal
and / or goals, but
future goals. the
connection is
vague and /
or unclear

50
 Assessment

Instructions: Read the statements carefully and choose the correct answer. Write
your chosen answer on a separate sheet of paper.

1. The following are Leave No Trace principles, EXCEPT:

A. Plan ahead and prepare B. Leave what you can’t find

C. Respect Wildlife D. Be considerate of other visitors

2. These are the ten essentials for safety, survival and comfort that are needed in a

trip.

A. Navigation, hydration, fire, emergency shelter, first aid kit and tools, enjoyable

Daypack, insulation, headnet, sun-protection

B. First aid supplies, hydration, fire, emergency shelter, first aid kit and tools,

enjoyable, Daypack, insulation, headnet, sun-protection

C. Navigation, sun protection, insulation, illumination, first-aid supplies, fire,

repair kit and tools, nutrition, hydration, emergency shelter

D. Illumination, nutrition, hydration, fire, emergency shelter, first aid kit and tools,

Enjoyable,Daypack, insulation, sun-protection.

3. It is a sports competition which focuses on an individual player or teams

organized by school.

A.Sports Tournament B.Dance Competition

C.Marathon D.Fun Runs

4. It is a running event which caters a wide variety of participants who are either

competitive or recreational runners.

A.Sports Tournament B.Dance Competition

C.Marathon D.Fun Runs

51
5.It is usually a lecture-based events that cover topics discussed with an audience.

A.Sports Tournament B.Seminar

C.Marathon D.Fun Runs

6. It is a sports competition for students in a school level competing by year level?

A.Sports Tournament B.Dance Competition

C.Intramurals D.Fun Runs

7.The following are the legend of outdoor and recreational activities EXCEPT:

A.Components B.Frequency

C.Skill Level D. Fitness Prerequisite

8. In deciding your chosen activity/program, what principle of Physical Education

should be applied?
A.MVPA principle B. ABC principle

C.FITT principle D. All of the above

9.The following are the tips on how to prepare your first hiking trip, EXCEPT:

A.Go directly B.Gather information

C.Plan carefully D.Get in shape

10.It is an assessment done after the trip to facilitate learning, and to enhance

values outside of the classroom.

A.Formative Assessment B.Trip Assessment

C.Assessment on the go D.Post-trip Assessment

11. It involves the body’s inability to cool itself, with extreme changes in body

temperature, sometimes exceeding 41.5 C.

A. Dehydration B. Hypothermia

C. Exhaustion D. Exertional Heatstroke

12. It occurs when body loses heat too rapidly, resulting in total body cooling.

A. Dehydration B. Hypothermia

C. Exhaustion D. Exertional Heatstroke

52
13. It happens when the amount of water that the body loses exceeds the amount

taken in.

A. Dehydration B. Hypothermia

C. Exhaustion D. Exertional Heatstroke

14. It occurs when excessive body fluids have been lost through sweating and have

not been adequately replaced while exercising.

A. Dehydration B. Hypothermia

C. Exhaustion D. Exertional Heatstroke

15. It is a Leave No Trace principle which pertains to planning before the event to

ensure the safety of groups and individuals, minimize resource damage and

contribute to accomplishing trip goals safely and enjoyably.

A. Plan ahead and prepare B. Leave what you can’t find

C. Respect Wildlife D. Be considerate of other visitors

53
 54
Lesson 3 Lesson 4
References
What I have learned Whats in
1.fun run 2. Dance 3.sports tournament
1. To promote health and fitness as well as address 4.marathon 5.seminars 6.clubbing
health issues and many more. 7.triathlon 8.intramurals 9.sports clinics
2. To You make yourself physically healthy, and it also 10.biking
gives you an advocacy to work on while you are
enjoying the activity at the same time. What I have learned
1.CRE(cardiovascular endurance), MS(muscular strength),
ME(muscular endurance, F(flexibility), and BC(body
composition)
2.
 Activity Readiness Questionnaire(PAR-Q)
 Family and personal medical history
 Risk assessment chart
 Group activity: Stepping Stones
 Group activity : Spiderweb
 Group Activity : Jumping Machine
 Group assessment: Team Report Card
 Duty form for outdoor pursuits
 Trip planning checklist
 Emergency plan elements
 Exercise worksheet
 Sample exercise training session
 Physical activity log
 Day hike itinerary
 Consent form for parents
 Post trip assessment
 Guide questions for discussion
Lesson 1 Lesson 2
What’ s In What’ s In
1.Heat Cramps 1.Ask for help /call for an emergency
2.Exertional Heatstroke 2.Apply first aid, Assess situation, If bleeding apply direct
3.Exhaustion pressure using clean cloth, call assistance
4.Hypotherma
What I have Learned
What I have Learned 1.Leave no Trace is a set of universal outdoor ethics that
1.Dehydration guides one in the activities to do with nature
2.Exhaustion 2. The following are the seven principles of Leave No Trace:
3.Heat Cramps  Plan ahead and prepare.
 Travel and camp on durable surfaces.
What’ s New  Properly dispose of what you can’t pack out.
1.false 2.false 3.true 4. false 5.true 6.false  Leave what you find.
 Minimize use and effects from fire.
7.true 8.false 9.true 10.false  Respect wildlife.
 Be considerate of other visitors
Answer Key
Book

 Conrada R. Aparato, Zyra Ruth Talaroc-Brebante, Lualhati Fernando-Callo,

and Peter Fermin Dajime, Physical Education and Health Volume II, First
Edition, Rex Book Store, 2017 pp. 111-113,181-183,
 Ryan C.Gialogo , Richardson C. Gialogo , Fit for Life , Phoenix Publishing
House , pp.99-113
 Regine D. Manuel , Al Denn John B. Lozada, Prescila S.Rubio, and Jerome
Porto , Recreation for Life, C and E Publishing Inc.pp.6-9 , pp 23-28

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Triathlon/News/Blogs/Multisport-lab-Principles-of-Exercise-and -
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st%20team%20finished%20wins retrieved on April 15,2021

55
Images

 Retrievedfrom:https://images.app.goo.gl/gfNBRPqb9XTCq4Lo8/Retri
eved on April 15, 2021 ages
 Retrieved from https://images.app.goo.gl/Ban7ncJ8F1yuwfHb8/
Retrieved on April 15, 2021
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Retrieved on April 15, 2021
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Videos

 Retrieved from https://www.youtube.com/watch?v=vPXrX3Vgfu4

Retrieved on March28,2021
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retrieved on April 15,2021
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Retrieved on April 17,2021

56
 For inquiries and feedback, please write or call:
Department of Education – Cebu City Division,
Curriculum Implementation Division
3rd Floor, DepEd Bldg., Imus Avenue, Cebu City, Philippines
6000
Telefax: (632) (032) 255 1516
Email Address: cebu.city@deped.gov.ph