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Pe4 Finals

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UNIVERSITY OF SAINT LOUIS TUGUEGARAO - SENIOR HIGHSCHOOL DEPARTMENT

Physical Education and Health 4


2ND SEMESTER | FINAL TERM

MOUNTAINEERING ACTIVITIES TREKKING


o Is more rigorous because it is done over a
variety of terrain and takes a long time to
RELATIONSHIP OF OUTDOOR RECREATION TO hike.
EDUCATION o Local term “organized climb” is a term that
EXPERIENTIAL EDUCATION may also mean trekking.
• Engages students using outdoor activities to CAMPING
produce meaningful learning activities. • Is a recreational activity in which participants take
ENVIRONMENTAL EDUCATION up temporary residence outdoors, usually using tents
• Increase the awareness of the students about the or adapted vehicles.
environment for posterity and preservation.
ADVENTURE EDUCATION TWO TYPES OF CAMPING
• Uses activities to achieve certain objectives; the FRONTCOUNTRY CAMPING
typically expected outcomes are improved • Also called “car camping.”
judgement and decision making, group interaction, • Is camping on planned campgrounds where it is
and teamwork. close to a vehicle, with certain amenities such as
bathrooms and stores and emergency aid.

MOUNTAINEERING ACTIVITY
• Also called mountain climbing.
• It is a type of recreational activity and sport.
• The sport of attaining, or attempting to reach the
summit of a mountainous region, mainly for the
pleasure of climbing.
o Backpacking
o Climbing BACKCOUNTRY CAMPING
o Hiking • It refers to be the opposite of front country camping
o Trekking because there are no amenities that are readily
o Camping available and motorized vehicles cannot reach the
o Orienteering camping site.
• It will require some physical exertion such as hiking or
canoeing to travel to the location or to move from
place to place.
THE SEVEN SUMMITS OF THE WORLD

ORIENTEERING
• Refers to an outdoor activity where the participants’
goal is finding the various checkpoints (with specific
sequence) in a pre-set course using an especially
created detailed map and the compass to navigate
in unfamiliar terrain.

BENEFITS OF MOUNTAINEERING ACTIVITY


PHYSICAL HEALTH
• Mountaineering is one of the outdoor activities that
deal with moderate to strenuous physical activity
and can be a promoter for staying fit and healthy.
• It can also aid in reducing the risk of different chronic
diseases.

DIFFERENT TYPES OF MOUNTAINEERING ACTIVITIES


HIKING AND TREKKING
• Are outdoor recreational activities that are usually
associated with the term walking and backpacks. PSYCHOLOGICAL HEALTH
HIKING • As a physical activity, hill walking might offer a range
o Is done on man-made roads or well-made of psychological benefits.
trails. BIDDLE AND MUTRIE
o It is shorter in distance which sometimes o “The potential psychological benefits
only takes a day or two to cover. range from increasing a person’s sense of
confidence, control, and self-esteem,
improving mood, increasing social

MAXENE CLAIRE SORIANO


12 – ST. JULIANA OF NICOMEDIA
opportunities, improving cognitive function
and improving quality of life.
PLANNING OUTDOOR ACTIVITIES
PLANNING
THE LEAVE NO TRACE SEVEN PRINCIPLE • Is defined as deciding in advance what to be done
• The Principles of Leave No Trace provide an easily in the future.
understood framework of minimum impact • It involves determination of goals as well as the
practices for anyone visiting outdoors. activities required to be undertaken to achieve the
1) PLAN AHEAD AND PREPARE goals.
• Get to know the area you’re visiting. Do some
background research on the place, people, ways
for transport, and the local weather.
• Prepare well for your trip: pack a first-aid kit,
OUTDOOR RECREATION ACTIVITY
• Is an organized activity done during one’s free time
appropriate clothing, and just the right amount of
for his/her personal reasons, where an interaction
food. Familiarize yourself with the proper technical
between man and an element of nature is present.
know-how needed for whatever adventure you’re
about to remark on.
2) TRAVEL AND CAMP ON DURABLE GROUND
• Do not walk and travel on places that have not been WHY IS PLANNING ESSENTIAL?
made for human transit. Trampling on vegetation • To prevent accidents, injuries, and emergencies that
may not seem like a big deal but in can greatly alter may arise due to various reasons, over which the
an area. Even if it means taking the longer route to mountaineer/s has no control.
get to your destination, do so to minimize damage. • To experience a safe and enjoyable outdoor
• Walk on sturdy ground which doesn’t erode and adventure activity.
crumble when stepped on. When setting up camp,
look for relatively barren ground to avoid damaging
vegetation. CAUSE OF OUTDOOR RECREATIONAL ACTIVITY
3) DISPOSE OF WASTE PROPERLY ACCIDENTS
• “Pack it in, pack it out.” Whatever you bring to a
place, make sure to bring all of it back home with
you.
• Do not leave any garbage while outdoors: wet
wipes, leftover food, tin cans, plastic containers, and
etc. Garbage does not belong in forests, beaches,
or summits. Garbage should be disposed properly,
none of us wants to go through a long commute to
visit a place festering with trash.
• Not your trash you see on the ground? Doesn’t
ESSENTIAL EQUIPMENT
matter! Pick it up. It will go a long way!
• Using the correct equipment or materials is
4) LEAVE WHAT YOU FIND significant to have a safe and successful outdoor
• As seemingly innocuous as taking home a bit of recreational activity.
sand, or a pretty shell, or flowers – resist the
temptation and leave it there for others to
appreciate.
• Refrain from defacing or vandalizing anything
outdoors as it is disrespectful to the environment, to
the locals, and to other visitors.
5) MINIMIZE THE CAMPFIRE IMPACTS
• Refrain from even creating a campfire, as it is a
hazard to the environment you’re in.
• Aside from this, the aftermath of a campfire is
unsightly as ash, burned logs, and rocks covered in
soot will be left behind.
• If absolutely necessary, only ever set up a campfire
on an existing firepit to reduce damage to an area,
keeping it as clean as possible. BACKPACKING
6) RESPECT WILDLIFE • The activity of travelling while carrying your clothes
• Refrain from playing, taunting, feeding, or abusing and other things that you need in a backpack,
local wildlife. usually not spending very much money and staying
• You are merely a visitor in their area. in places that are not expensive.
• With pollution, rise in temperatures and fast- • It is a form of low-cost, independent travel, which
encroaching development all over, our wildlife have often includes staying in inexpensive lodgings and
enough problems to deal with. carrying all necessary possessions in a backpack.
• We visitors should help them survive rather than add
to their problems.
7) BE CONSIDERATE OF OTHER VISITORS KEYPOINTS TO MAKE YOUR BACKPACKING
• Respect other visitors, and most importantly, respect ACTIVITY FUN
the locals who live in the area, that is their home. 1) CUT DOWN LOAD as much as possible.
Take good care of it. • 33% or 1/3 of your body weight.
2) All unnecessary gadgets MUST LEAVE BEHIND.
3) Equipment must be LIGHTWEIGHT, DURABLE, and
FUNCTIONAL.

MAXENE CLAIRE SORIANO


12 – ST. JULIANA OF NICOMEDIA
HOW TO PACK A BACKPACK • Some suggested different exercise activities for
physical preparation are jogging or running, indoor
gym activities, biking swimming, aerobic dance
exercises, and plyometric exercise.

LARO NG LAHI

1) SET OUT ITEMS BY WEIGHT


• Identify what weighs the most and which items will
be needed often.
• Color coding will help you to remember the
importance of each item.
Example:
o Rain gear
o First aid kit
o Food and drinks
2) LIGHT ITEMS IN THE BOTTOM WHAT CAN WE GET IN PLAYING
o Light items must be packed at the bottom and away
from the frame. LARO NG LAHI?
Example: One of our characteristics of a Filipino that I admire
o Clothing the most is being creative and resourceful. Even though we
o Sleeping bed don't have the wealth and enough resources, we are
o Down jacket naturally born to be ready and ingeniousness. Our country has
unique characteristics, and one of them is on how we create
3) HEAVIEST ITEMS IN THE MIDDLE
games, Philippines is rich in traditional games. Back when
• Heavy items should be placed close to the frame.
electronic devices weren't popular, way back late 90's and
• These items should be placed in the middle of the
early 20's, the Filipino children love to play outside.
bag, make sure that there is as much cushioning as
As a kid during that time, we had made bounds and
possible to avoid breakage in transit.
leaps to make past time into fun time. We used to play lots of
Example:
"Laro ng Lahi" with my friends and cousins. These traditional
o Camp Stove
games are usually played using native materials or
o Tent
instruments. And due to limited resources of toys, we always
o Electronics
find ways to create new games to entertain ourselves. Young
4) MEDIUM WEIGHT ITEMS IN THE TOP Filipinos used their creativity to create and invent games
• Place what you'll need to access first at the top of without the need of anything but the players themselves and
your packs like a jacket, umbrella, or a quick change make the game more interesting and challenging.
of clothes for arrival.
Example:
o Jacket sweater
o Umbrella HEALTH BENEFITS WHEN PLAYING TRADITIONAL
o First aid FILIPINO GAMES
o Sanitizer 1. HEART AND CIRCULATORY SYSTEM
5) OUTDOOR POCKETS • Regular exercise or playing healthy games makes
• Smaller items like tissues, sunscreen, and other the heart muscles stronger and more efficient. The
essentials such as trail food and water should be heart-beats of an athlete do not increase
place in your outer pockets for easy access. appreciably even when doing something requiring
• Make sure all items are secured as it's easy for these physical exertion, and revert very soon to the normal
smaller things to fall out. That is yet another reason to rate afterwards.
classify smaller gear into combined pouches. • In contrast, even a little exertion sends the pulse rate
Example: of a sedentary individual rocketing up, and it takes
o Tissue time for the heart to settle down to its normal rate of
o Sunscreen beating. The blood vessels dilate during exercise,
o Head lamp flashlight and so more blood reaches the muscles.
6) ADJUST STRAPS AND BELTS • It has been found that during vigorous or rapid
• Make sure that the shoulder and waist straps are exercise, the blood circulation in certain muscles
pulled tightly close to your body because the more and organs increases 25 to 30 times, thus supplying
comfortable it will be, the easier it is for you to carry the muscles and organs with more oxygen and a
your pack. larger number of red blood corpuscles.
2. THE RESPIRATORY SYSTEM
• Breathing becomes not only more rapid, but also
PHYSICAL PREPARATION deeper, thus making increased quantities of oxygen
• The key to a successful, safe, and enjoyable physical available.
activity is proper preparation.

MAXENE CLAIRE SORIANO


12 – ST. JULIANA OF NICOMEDIA
3. THE MUSCULATURE The Filipino games bring good memories of friendship
• Healthy Games strengthens the muscles, promotes and fun among those who have played them t brings a smile
their development and increases their efficiency. among our elders whenever they remember the days when
Stronger muscles lend better support to the joints. they used to play it, it brings out me child among our parents
4. THE SKIN when they mention it and vividly remembering their childhood
• The pores of the skin open up during exercise. The playmates and me neighborhood where they use to play it
result is a healthier skin, because of more efficient every adults wish for the new generation of Filipino to
disposal of impurities and dirt. experience the fun of the Traditional Street Games
5. TEMPERATURE OF THE BODY
• The temperature of the body rises during playing. This 1. PIKO
promotes the burning up of the toxic substances in • Piko is a popular game played in yards or alleys. A
the body. geometric figure is drawn on the ground and pr with
divisions or compartments
In short, all the systems of the body derive invaluable • Make available flat pieces of stones which may be
benefits from playing healthy games or exercise. used as "pamato," a brick chips, the bottom piece of
a clay pot or a smooth chunk of window glass
maybe used, too.

BENEFITS OF LARO NG LAHI 2. CULLOT


Laro ng lahi emerges its importance in terms of the following: • This game is similar to tug of war in principle. It is
• Health sometimes called "Hatakang Lubid". The team is to
• Culture pull the other team over the borderline.
• Social aspiration HOW TO PLAY THE GAME:
Through playing these Traditional games, it will develop the 1) Have equal number of players for each team. The
following head player is the team's captain
• Motor skills 2) Separate the two teams who should be facing
• Body coordination each other about five meters apart with the cent
• Exercise Locomotor the middle of both teams.
• Applied Skill-related activities 3) Let each member of each team hold on the rope.
• Enhance mental capacity The end of the rope should be tied on the waist of
the last player.
4) Tie a piece of ribbon or handkerchiefs on the
WHAT IS LARO NG LAHI? center of the rope which should fall on the
While history is the story of integration and centerline
disintegration of human aggregates, culture has been the 5) On signal, each team pulls each other until one's
greatest integrating force in men. The first characteristic of the team captain crosses the middle line.
culture is continuity. It comes from the past, adjusts itself to the 6) The team that pulls the other over the borderline is
present and moves forward to shape the future. declared as the winner.
This subject aims to present the definitive list of
Philippine folk games from past to present. It caters the 3. PATINTERO
development of Philippine Traditional games with focus on its • Patintero or "Harang Taga" is the most popular
history, cultural implication, characteristics and game among the Philippine games. It is played ever
classification. anytime of the day most especially at night during
Filipinos are known for their fondness in playing full moon.
games, one index to their sociability. Games serve to bring • A team is composed of five (5) players and a coach.
members of the family together. Games are one aspect in The officials of the game are the referee, timekeeper
strengthening the ties that binds the family. Also, games can and five (5) linesmen. Two teams compete (the
represent one's ethnic group. Thru games, the culture and offensive and the defensive team accumulate as
tradition of one's region will be presented. many points by passing the lines without being
Laro is the Filipino generic term for all forms of tagged. The defensive team is ca line guards while
recreational play. There is no specific term for competitive the offensive team is called the "passers." The
games. Filipinos say "Laro Tayo" means Let's Play, which objective of a team is to accumulate many points
became one of the reasons why we have the term "Laron ng by passing the lines without being tagged.
Lahi".
Philippine games are classified into four: Animals 4. SANGKAYAW/ SAMBUNOT
Participating in Man's Games, Ordinary Games, Jokes and • Sangkayaw is popularly known as coconut shell
Trickster Games and Formula Games. And in race. It is commonly played in the Tagalog and
performing/playing Philippine traditional games there are Luzon provinces. This game makes use of a coconut
preliminary games. shell tied to a string under each foot. The placed
between the toe and the next one. The loose end of
the string is being held by the hands.
DIFFERENT TYPES OF LARO NG LAHI
Laro ng Lahi is casually played using the native 5. TIYAKAD/KADANGKADANG
materials or instruments. And due to limited resources of the • This is a Philippine game with the use of bamboo stilts.
toys, young Filipinos used their creativity of creating and Two bamboo poles of equal length a with a foot size
inventing games without the need of anything but the players tongue in each pole to serve as platform for the
themselves and make the game more interesting and player's feet. The principle of this game is to walk on
challenging stilt from a starting line to the finish line. The length to
Laro ng Lahi is a cultural treasure (yaman ng lahi) be traveled is 100 meters.
cherished by generations of Filipinos. Its favorite post time that HOW TO PLAY THE GAME:
is close to the hearts of Filpinos, encompassing generations 1) Have four players in each team.
from our grandparents, to our parents, and among the youth 2) Arrange the players in such a way that the first
& toddlers of today player stands behind the starting line, the second
Considering that almost 60% of the mass population behind the 25th mark, the third player behind the
in the Philippines don't have computers and still can't afford 50th mark and the fourth and last player bet 75th
the high-tech game gadgets the Flipino Traditional Street mark.
Games are a favorite past time among children in heavy 3) On the signal "GO" the first player mounts on his stilts
urban areas and provinces. and starts walking to the 25th mark. He from the

MAXENE CLAIRE SORIANO


12 – ST. JULIANA OF NICOMEDIA
stilts, hand then down to the second player who Each counts the number of "Sigay" in the
does the same while going to the 50th opponent's large bowl.
4) The third and fourth players repeat the pattern until 6) The player with the greatest number of "Sigay" wins.
all players have experienced the bamboo stilt.
5) The first team that reaches the finish line without
getting off the stilts, wins.
6) A team will be disqualified if:
• a player falls twice from the bamboo stilts.
• a player walks for more than two steps after a fall

6. TUMBANG PRESO (Knock the Can Down)


• This is a very common game played in the backyard
or even in streets with less vehicular tr started during
the Spanish regime in the Tagalog region. it was
handed down in the different part country and was
given different names. The equipment needed are
empty milk can slipper or a flat stone used as
"pamato".
• Any number of players may participate although it is
recommended that players should not be more than
nine (9)
• The object of the game is to hit and knock down the
milk can with the pamato and for the "It back the
can inside a small circle, a few meters away from the
toe-line. When a player is ta recovering his pamato,
he becomes the new "it"
HOW TO PLAY THE GAME:
• Select an "it". From the small circle where the empty
milk can is standing, throw your "pamato starting line.
Whoever has the farthest pamato from the toe-line
becomes the "it"
• Let the "It" guard the empty milk can in the small
circle
• Line up at the back of the starting line. When the "it"
shouts "Game", each of you should hit the ca to
topple it down.
• The toe line serves as your home base. You are safe
once you stay in the home base with your or stores
with you

7. SACK RACE
• Very popular indigenous game in the Philippines
where in the players used sack as the
material/equipment in the game.
HOW TO PLAY THE GAME:
1) Each team should compose of five players.
2) Player must be able to reach in the turning point
and go back to the starting line for the next player
to run the race, until all the 5 players enter the sack
and turn around to the starting line.
3) The first team who will finish the race will be the
winner.

8. SUNGKA
• For as long as anyone can remember, there has
always been a sungka board in the Filipino homes. A
sungka board is a small treasure – the older it is, the
more precious. It sits on a side table or a top a
waiting to be played.
Sungka Board
• A shallow boat made of solid wood at both ends of,
which are large deep bowls carved out of the wood.
The whole length of the boat is lined with seven
smaller bowls carved in pairs.
Props
• Pebbles, “Sigay” or shells seeds
HOW TO PLAY THE GAME:
1) Sungka is always played by two people.
2) Each player fills up his seven smaller bowls with 7
"Sigay" each.
3) Both players start at the same time.
4) The object of the game is to put as many "Sigay" as
possible in the large bowl as to cause the op to lose
one or two of his smaller bowls in the succeeding
games which means he losses.
5) If at the end of 15 minutes, nobody has been
declared as winner, the game will be called off.

MAXENE CLAIRE SORIANO


12 – ST. JULIANA OF NICOMEDIA

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