H.O.P.E.: Grade 12 Quarter 3 Recreational Activities
H.O.P.E.: Grade 12 Quarter 3 Recreational Activities
H.O.P.E.: Grade 12 Quarter 3 Recreational Activities
H.O.P.E.
GRADE 12
Quarter 3
Recreational Activities
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Introductory Message
This module is designed to provide and equip you with knowledge, skills,
and habits that will enable you to achieve competence in maintaining your
health and physical condition. The domain in Physical Education focuses on
the importance of a healthy lifestyle and physical activity through active
recreation such as sports, fitness, street dance and hip-hop dance, while the
domain in Health Education emphasizes on the development of the proper
skills of a health-conscious consumer, lifelong participation in health trends,
issues and concerns in health care, and planning for a health career.
As you start putting life into this module, you will discover many great
opportunities and learning experiences that will change the way you spend
your time. You need to visualize a better version of yourself and aspire to
achieve a holistically healthy you.
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MODULE IN H.O.P.E 12
Third Quarter
Week 1-3
LESSON
H.O.P.E. 4: Aquatics: Nature of
1 Snorkeling Activity
ACTIVITY:
Directions: Define snorkeling using the letter below.
S-________________________________
N-________________________________
O-________________________________
R-________________________________
K-________________________________
E-________________________________
L-________________________________
SNORKELING
One of the best but simple way to see, discover, and appreciate the intriguing
underwater life is through snorkeling. Snorkeling is peeking through life
underneath water by swimming with the aid of a snorkel and mask. Through
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snorkeling, one can observe
the underwater attractions
for a longer period of time,
without the heed to
constantly resurface to gasp
for air, and with relatively
lesser effort.
Above all, snorkeling builds greater lung capacity as one is forced to hold breath
underwater for sustained periods of time. It increases the oxygen uptake, which
is a positive indicator of aerobic fitness. It is also a good cardiovascular workout
as it increases heart rate and strengthens the heart muscle.
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Preparation
To really make the most of your next snorkeling trip, and leave the newbies in
your wake, a bit of preparation is helpful.
If your swimming skills aren’t the best, take some swimming lessons at your
local pool. And even if you’re a decent swimmer, becoming an even better
swimmer will only benefit you in the water.
Focus on the freestyle, as the kicking technique from that style is the one,
you’ll be using when snorkeling.
“ Improving your strength and endurance in the muscles engaged by the kick
will help you snorkel more, and with less effort, leaving you free to enjoy the
environment instead. “
Being a strong swimmer will also allow you to ditch the swim vest that are
often popular with snorkeling outfits. While a snorkeling vest helps you with
flotation, it will also hinder your movements in the water. And make it harder,
if not impossible, to do dives to check out a reef or fish. Good swimming skills
will help keep you safe in the water.
Practice
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Several more advanced snorkelers, though, move into skin diving territory by
doing occasional dives below the surface while holding their breath.
This will allow you to get a much closer look of the marine wildlife, and you’ll
explore reefs and other underwater features up close.
To maximize your time underwater, you can train your breath holding capacity,
as well as your swimming efficiency.
When you’re ready for your descent bent 90 degrees at the waist so
your torso is submerged and vertical in the water, and raise your
leg up so they, too, are vertical but above water. The weight of your
legs will drive you into the depths, saving you energy in the
process. As your fins reach the water, use them to gain further
depth.
https://www.divein.com/snorkeling
/
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This is much, much more efficient than the swimming ascent you often
see inexperienced snorkelers’ attempt.
https://tidetrek.com/how-to-choose-a-mask-and-snorkel-3/
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B. Basic Kinds of Fins
1. Full-foot paddle fin or close fin- cover the heel and are put on like slip-on
shoes. They are easy to use, more flexible, and more efficient while
swimming on the surface. These are more popular among warm-water
dives.
2. Adjustable fin or Open Heel Split Fin- are open at the heel and have
adjustable straps to secure the feet. Such fins are often used with dive
boots. They are good choices when diving in cold water, as the boots will
help the feet from getting cold. Split fins it is easier tokick. It is said that
the split fins are better for moving forward than for back paddling, frog
kicking, turning, etc.
3. Modified Paddle-bladed fin- have a single full blade while the split fin is
“semi-parted” in the web, separating the blade into two long, stiff blades.
It gives a fast accelerating speed from the long, slow, and powerful
strokes of the legs. It gives good control and maneuverability especially
when carefully moving around corrals.
https://rushkult.com/eng/scubamagazine/how-to-choose-the-right-fins/
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How are the gears set up?
Step 1: Clean and defog the mask
Step 2: Attach the snorkel to the mask by clipping the mask strap
clip to the strap ot the mask. The snorkel can go on either side of
the mask but most would put it to the left perhaps because scuba
divers place them on the left side.
Step 3: Put on the mask. Adjust the strap of the mask to get a good
fit, which is usually done by adjusting the strap to the appropriate
notch.
Step 4: Put the snorkel on the mouth. Seal lips around the mouthpiece.
Adjust the snorkel’s height. Rotate until the snorkel remains in the
mouth. Make sure that the top of the snorkel is positioned at the
top of the head.
Step 5: Try on the fins. If one is using the open fin, put on the booties
first and slip on foot. Adjust and secure strap at the back of the
heel. The foot should be held firmly but not so tight. In using the
close fin, just slip in the foot like putting a shoe. Some fins do not
have a left foot and right foot fins while others have. Some use a
pair of neoprene socks to avoid having blisters on the feet
especially at the back of ankles.
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For you how important is snorkeling? And how will you promote snorkeling
activity to your family or friends? Answer this by completing the paragraph.
References:
Physical Education and Health Volume II
First Edition https://www.google.com/search?q=snorkel
https://www.divein.com/snorkeling/
https://rushkult.com/eng/scubamagazine/how-to-choose-the-right-fins/
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MODULE IN H.O.P.E 12
Third Quarter
Week 6
LESSON
H.O.P.E. 4: Snorkeling Safety
2 Protocols
TERMINOLOGIES:
Dehydration
This refers to excessive reduction in the amount of water in the body,
usually through perspiration or sweating, urination, or evaporation.
Overexertion or Overtraining
This refers to the detrimental cause of excessive training. Some
individuals engage in too much physical activity.
Hyperthermia
This is an alarming rise in body temperature, which is an effect of
exercising in a very humid environment.
Hypothermia
Excessively low body temperature, characterized by uncontrollable
shivering, loss of coordination, and mental confusion.
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In this module you will learn and observe the personal safety protocol in
snorkeling.
Floating Position
When one feels quite comfortable using the mask and breathing through
a snorkel, it is time to start floating. Extend legs and get into the floating
position with the face down. Relax and practice breathing evenly through
the snorkel. When one inhales, the body goes slightly higher in the water
and goes a little lower when exhaling. This happens because the body
becomes buoyant when al enters the lungs.
Kicking to Move
The next step is learning to be comfortable with the snorkeling fins.
Practice in the deeper part of the water. Float, then do the basic flutter
stroke, the most common underwater kick. This kick helps to be efficient
and fast in moving in the water. Another common kick used in
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snorkeling is the dolphin kick. In this kick, both fins should be kept
together while bending the knees and arching the back. Then, straighten
the legs and back at the same time. This will make a forward thrust.
https://slideplayer.com/slide/13767072/
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feel the pressure subsiding. Wiggling the jaw from side to side will also
make the equalization technique easier.
S- tay close to the shore if you are a beginner. Some beginners misjudge
their capacities and endurance and before knowing it, they are
exhausted.
O- ne up, one down. While diving with your buddy, one should stay on
the surface while one is underwater. In case the diver has problems,
one can help or seek help.
R-ain check! Always check the weather forecast and the state of the sea.
Wind can cause waves to increase, which makes snorkeling challenging
to do.
K- now your surroundings. Know the area where you will be snorkeling.
Know the tides. Be careful around rocky shore or some marine life that
may be known to be aggressive. Know the conservation rules and
regulations.
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A.
Enumerate five (5) safety protocols before engaging to snorkeling.
1.______________________________________________________________________
________________________________________________________________________
2.______________________________________________________________________
________________________________________________________________________
3.______________________________________________________________________
________________________________________________________________________
4.______________________________________________________________________
________________________________________________________________________
5.______________________________________________________________________
________________________________________________________________________
1.______________________________________________________________________
________________________________________________________________________
2.______________________________________________________________________
________________________________________________________________________
3.______________________________________________________________________
________________________________________________________________________
C. Give three (3) common injuries in snorkeling activity, and give safety
practices on how to lessen or avoid it.
1.______________________________________________________________________
________________________________________________________________________
2.______________________________________________________________________
________________________________________________________________________
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3.______________________________________________________________________
________________________________________________________________________
D. Defiene the following terms; and give scenario on how this things can
happen to you in snorkeling activity.
1. Dehydration________________________________________________________
____________________________________________________________________
2. Overexertion________________________________________________________
_____________________________________________________________________
3. Hypo-andhyperthermia______________________________________________
_____________________________________________________________________
For you how important is snorkeling? And how will you promote snorkeling
activity to your family or friends? Answer this by completing the paragraph.
References:
Physical Education and Health Volume II First Edition
https://easytripguides.com/how-do-snorkels-work-
https://slideplayer.com/slide/13767072/
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MODULE IN H.O.P.E 12
Third Quarter
Week 7
LESSON
H.O.P.E. 4: Nature of Canoeing and
2 Kayaking
https://adventurespursuit.com/kayak-vs-canoe/
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What is the difference between kayaks and canoes?
Canoes and kayaks may be confusing to some, but it is really easy to distinguish
one from the other. Kayaking and canoeing both require d paddle for propulsion
and steering. The most noticeable difference is the structure of the boats. A
Kayak has à covered deck, while a canoe is wide open. Kayakers extend legs and
are seated low or sometimes on the deck. It uses a double-bladed paddle. A
canoer, on one hand, sits on a raised seat or kneels on the bottom of the boat
and uses a single bladed paddle.
Historically, there are some similarities and differences in terms of the kayak
and canoes’ function and in how they are built. In the early days, both boats
were constructed and used for the day-to-day economic needs, the canoe for
transporting goods and people and the kayak for hunting marine lite.
The word "canoe originated from the Carib word "kenu" which meant dugout.
Canoes were originally made from large tree trunks.
Kayaks or "qajak, meaning "man's boat" or "hunter's boat" originated from the
Inuit and Aleut tribes oft Arctic North America. Interestingly, the early kayaks
were very individualized as each kayak was crafted by the user, basing the
measurements to the frame of his body and not on any standard.
What are the basic parts of the kayak and canoe?
Origin:
The kayak was initially used as hunting boats by the Eskimo tribes that
populated the areas now known as Canada, Alaska, and Greenland.
Because of the freezing waters, an Eskimo needed a boat that could keep them
as dry as possible while hunting seals in the sea.
To help them stay dry, they used seal skin to stretch over the top of the kayak
to prevent water from coming into the boat. Kayaks are designed with wood
and made to move quickly with stealth to help them approach their prey.
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Canoes and kayaks have features that are common and unique for each one.
The decking, the hull shape, and the bottom are just few of the differences. Let
us take a look at the parts of each boat:
Basic Parts of Canoe:
https://adventurespursuit.com/kayak-vs-canoe/
https://adventurespursuit.com/kayak-vs-canoe/
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These illustrations are the basic parts or a canoe and a kayak. However, there
are variations for each boat.
Length- The distance from the tip of the stern to the tip of the bow.
LONGER BOATS are faster and move on a straight line. They also can carry more
people. However, these are not easy to maneuver. LONGER BOATS are
best when touring and cruising the open water.
SHORTER BOATS are easier to maneuver and comparatively lighter and easier
to handle. SHORTER BOATS would be better choice for smaller lakes and
rivers.
Beam- The width of the boat and is measured at the widest part of the canoe
or kayak.
WIDER BOAT is more stable. A wider boat is suitable for birdwatching, fishing,
or photograph.
NARROWER KAYAK OR CANOE may be faster but less stable. It is more suitable
for those who want to travel a greater distance since it has speed.
Bottom Shape
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Round-this is designed for speed and efficiency. One may feel a little shaky when
one steps in it. But with experience, one will feel that round shape will give the
stability in most waters and it is actually easier to propel through the water. The
trade-off however is balancing the boat in an upright position.
Flat-this design has good stability in calm waters. However, the characteristics
of this boat provide the easy turning (boat spin) in rougher water such as white
waters.
Vee- this boat is in between the flat and round bottom design boats, thus with
practice it comes with a good àll-around performance.
✓ Hold the grip or T-grip and see it is in level with your nose.
✓ Wider blades give you more acceleration but must also deal with
more resistance.
✓ Narrower blades use less effort per stroke but require more strokes.
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Pros And Cons Of A Canoe
There are a few advantages of using a canoe over a kayak that I think are
important to understand. So let’s take a look at them:
Advantages
1. Lots Of Space – Because of the amount of space, canoes are very popular
for camping trips. The extra space also gives you room to take your kids
or dog with you on your canoe trip.
2. Can Carry More Weight – The way canoes are designed means they can
carry a lot more weight than kayaks. More importantly, they can take more
weight without compromising on stability or maneuverability.
3. Super Relaxing – There’s nothing more relaxing than paddling the day are
in a canoe and chilling in calm water.
4. High Walled – Canoes have high walls, making it easier to keep the water
out of the boat in a lake and rivers.
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5. Perfect For Friends And Family – There’s ample room in the canoe for your
friends or family. If you want to have an adventure, there’s nothing better
than doing it with people care about.
6. Harder to Capsize – A canoe has a broader beam and hull, making them
more stable than a kayak. If you’re nervous about capsizing, you should
try out a canoe.
7. More comfortable – Again, it’s a lot more comfortable than being cramped
in a kayak because of the extra space.
Disadvantages
2. Might Sink – If you capsize your canoe, there’s a lot more significant risk
of it sinking. If you do capsize, never try and tip the boat back over; it’s
guaranteed to sink.
3. Gear Can Get wet – There’s less protection from water due to most kayaks
being open deck. It’s suggested to take dry bags with you to help protect
your stuff.
4. Harder To Maneuver – Canoes are heavier and longer than kayaks, making
them harder to turn quickly.
5. Harder To Transport – Again, the large size of the canoe and heavyweight
makes them a lot harder to transport than kayaks. If you need to transport
them, you’ll need a trailer or a heavy-duty roof rack.
7. Paddles – Kayak paddles have a blade at whether side of the shaft so you
can perform strokes on both sides of the boat more efficiently. A canoe
uses a single blade and has a T-grip at the top of the shaft to hold on to.
8. Seating – The kayaker will sit inside a seat with their legs stretched out in
front of them. Their thighs will be wedged against the thigh brace of the
kayak, and their back will be straight. Canoers bend the knee in the canoe
or sit on the seat with their legs folded underneath.
9. Classification – Kayaks and canoes use different classes to tell them apart.
Kayaks use the letter K, followed by the number of people they can hold.
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For example, a tandem kayak will have a K2. Canoes work in the same
way but use the letter C. With an open canoe that holds three people, the
class will be OC3.
10. Purpose – Both boat styles are used for leisure activities, but kayaks
are used more when water becomes challenging. Canoes are better when
you’re with the family or want a more relaxing journey down the river.
11. Design – A canoe is usually open decked and can fit more equipment
and carry more weight. Kayaks’ design tends to be a closed deck, which
means you can’t see the lower half of the paddler.
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MODULE IN PHYSICAL EDUCATION 3
Third Quarter
Week 8
What activities can be done when one uses the kayaks or canoes?
There are varied activities where one can use the canoe or kayak. It ranges
from the more relax paced activities like bird-watching or fishing to the
extremely challenging activities on the white water rives. Usually, the boats
are designed to fit the demands of the intended environment and activity.
The activity may be done in solo, dual, or as a group. Depending on what
one would want to experience, here are some of the paddling activities that
one may choose from:
Sea kayaking
is done in open waters such as the ocean or the lake. Kayaks may be a sit-
on- top or decked design.
Flatwater recreation
is a relaxing canoeing or kayaking where you can take a gentle paddle
down a calm river, ocean, or lake to do some sightseeing.
Sailing is where the canoe or kayak is fitted with a sail.
Surf kayaking is where the kayak is typically fitted with a fin, rather like a
surfboard.
Marathon racing is a lengthy race down a river using the kayak or canoe.
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Heath-related benefits of paddling?
Canoeing and kayaking are activities that can range from low to high intensity
levels of activity Paddling will work out the muscles and the heart and thus will
improve one's aerobic fitness, strength and flexibility. Specific health benefits
include
• Improved cardiovascular fitness
• Stronger muscles and muscular endurance particularly in the back, arms,
shoulders and chest as these are the main muscles involved in paddling
• Development of the torso and leg strength as the strength to power a canoe
or kayak comes mainly from rotating the torso and applying pressure with
your legs
What are the important things that we should always remember to be safe in
kayaking or canoeing?
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Summarize your learning from this lesson by completing the paragraph.
In this module, I have learned
that____________________________________________________
______________________________________________________________________________
______________________________________________________________________________
____________________________________________________________
References
Physical Education and Health Volume II
First Edition
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