Republic of the Philippines

Department of Education
REGION I
SCHOOLS DIVISION OF CANDON CITY
Candon City, Ilocos Sur

Health Optimizing Physical Education

(HOPE 3) 12
Quarter 2 – Week 1 – Module 1
Lesson
Aquatics
1
I. OBJECTIVES:
1. Discuss the nature of aquatic recreational activities.
2. Identify the different aquatic recreational activities.
3. Value the importance and benefits of engaging in aquatic recreational activities to you
and your family.
4. Enumerate the benefits and hazard of water-based recreational.

II. GUIDE QUESTIONS:

1. What is the nature of aquatic recreational activities?
2. What are the different aquatic recreational activities?
3. How do we value the importance and benefits of engaging in aquatic recreational
activities to you and your family?
4. What are the benefits of water-based recreational?

III. DISCUSSION
Good day learners!
Aquatic activities can be defined as motor activities performed in water for purposes
that may be utilitarian, competitive, educational, therapeutic, or recreational activities.
Aquatic is a broad term for activities done in rivers, beaches, swimming pools and the
like. These activities are good source of relaxation, enjoyment, and exercise.
Aquatic Recreational Activities
As the country is surrounded with various bodies of water, Filipinos have a variety of water
forms where they can engage in water-based recreational activities.
1. Swimming
Swimming is the most common aquatic recreational activity. It is a sport or activity of
propelling oneself through water using the limb usually for recreation. Swimming is
consistently among top public recreational activities, and in some countries, swimming
lessons are compulsory part of the educational curriculum. There are four styles in
recreational swimming the breaststroke, backstroke, butterfly, and freestyle. Swimming
is a good all-round activity because it keeps your heart rate up, but it takes some of the
impact
Stress off your body. It builds endurance, muscle strength and cardiovascular fitness.
2. Snorkeling
It is an activity in which a person swims using a mask, snorkel/and swimming aids such
as fins, but without using self-contained underwater breathing apparatus.
3. Surfing
It refers to the act of riding waves through a board while staying in an upright position.
You can surf in the open seas or even in rivers, but the waves make all the difference.
Surfing provides many health benefits: cardiovascular fitness- from padding shoulder
and back strength – these muscles will strengthen from the paddling. Leg and core
strength- once you’re standing up on the board, strong legs and a strong core will keep
you up.
4. Sailing
Sailing is the art of controlling a ship or sailboat while being propelled by winds across
a body of water. It develops muscle endurance, improves agility, and helps in
concentration. It can also improve your cardiovascular health and reduce the risk of
hypertension, obesity, and other heart illness.
5. Skim Boarding
Skim boarding is like surfing, but unlike the latter, you start at the shore and glide
through the water’s surface until you meet an incoming wave, which you ride back to
the beach. The skim board used to a surfboard, only smaller and without fins.
Skimboarding has been proven as a valid form of exercise as well as an entertaining
activity to do at the beach. After you throw a skim board you have to run and jump unto
the board that helps to improve your speed and balance.
6. Water Aerobics
Water aerobics is the performance of aerobic exercise in water such as in a swimming
pool. Done mostly vertically and without swimming typically in waist deep water. It’s
a fun-filled fitness routine suitable for people of all ages. Water aerobics is a very
refreshing your brain and boosts your mental health.
7. Water Rafting
Usually consisting of a group of six people or more, rafting is done on whitewater or
rivers with rapid movements using an inflatable raft or boat. The boat then rides with
the river’s tide in an exciting and exhilarating adventure. Water rafting health benefits
id to provide adrenaline rush. Going through each turn in the river and battling through
every rapid boost your adrenaline and through every rapid boost your adrenaline and
this is needed to enjoy a healthier and long life.

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 8. Kayaking
A watersport that involves paddling using a double-bladed oar and a small boat
known as a kayak. The boats come in a variety of sizes and types, depending on their
intended use, but most kayaks feature an enclosed deck that covers the legs. The boat
sits low in the water and usually only accommodates a single paddler, but tandem
kayaks hold two people, and some boats hold three people.
9. Wakeboarding
A water sport in which the rider, standing on a wakeboard (a short board with foot
bindings), is towed behind a motorboat across its wake and especially up off the crest
in order to perform aerial maneuvers. A hallmark of wakeboarding is the attempted
performance of midair tricks. Wakeboarding was developed from a combination of
water skiing, snowboarding and surfing techniques.
10. Freediving
Free diving, breath-hold diving, or skin diving is a form of underwater diving that relies
on breath-holding until resurfacing rather than the use of breathing apparatus such as
scuba gear.
11. Scuba diving
A mode of underwater diving where the diver uses a self-contained underwater
breathing apparatus (scuba), which is completely independent of surface supply, to
breathe underwater. Scuba divers carry their own source of breathing gas, usually
compressed air, allowing them greater independence and freedom of movement than
surface-supplied divers, and longer underwater endurance than breath-hold divers.

Going on with a wild river adventure with your family and friends is perfect for building
deeper and more fulfilling relationships with them. Regarding family bonding, it gives you a
chance to learn more about their strengths and weaknesses which helps each member of the
family to bond and without modern-day distractions like smartphones or technology, families
are able to have much more time to bond with each other while overcoming the rapids.

Benefits of Water-based Recreational

1. Decrease Risk for Chronic Disease

Water sports are a great form of exercise because it works almost every part of your
body, helping you burn calories the natural way. It increases your metabolism and thus
your fluid intake and appetite, which in turn helps you avoid binge eating. It helps you
stay healthy and energized that improves immunity against chronic diseases.

2. Decreases Risk for Diabetes and Chronic Heart Disease

People with diabetes and chronic heart disease will need a lot of lifestyle changes to
keep their overall health in check. Water sports or even just simply floating on water
and doing some light exercises will help lower stress levels and keep you relaxed, which
is good for the heart and the body in general.

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 3. Beneficial for People with Arthritis
The fluidity of water is gentle and naturally soothing to achy joints. Water activities
like snorkeling and swimming will facilitate the use of the affected joints without
exacerbating the symptoms. Hydrotherapy is a preferred treatment for people suffering
from rheumatoid arthritis.
4. Improves Bone Density
Working out muscles on a treadmill may not be the best option for older people and
post-menopausal women. Water sports like canoeing, water bikes, paddling and the like
are a much-preferred form of exercise that helps increase bone density.
5. Enhances Mental Health
Like any other sports or form of exercise, water sports is good for the body.
Additionally, it is also good for the mind. The tranquil quality of water reduces stress,
anxiety and depression. Swimming for instance has been proven to improve the mood
in both men and women.

Hazard of water-based recreational activities

Drowning and near drowning are important health issues and merit special consideration
in the development and management of water recreational facilities. Informal peer supervision
in more densely used areas may contribute significantly to the prevention of drowning and,
conversely, the desire for greater seclusion may be a significant contributory factor.
1. Spinal injury
Diving accidents have been found to be responsible for a variable percentage of
traumatic spinal cord injuries. However, in diving accidents of all types, injuries are
almost exclusively located in the cervical vertebrae and typically cause quadriplegia or,
less commonly, paraplegia.
2. Impact, slip, trip and fall injuries
Accidents involving limb fractures or breaks of different types have many causes and
may occur in a variety of settings in or around water.
• Contributory factors
• Diving into shallow water
• Underwater objects
• Adjacent surface type
• Poor underwater visibility
3. Cuts, lesions and punctures
There are many reports of injuries sustained as a result of stepping on glass, broken
bottles and cans. Discarded syringes and hypodermic needles may present more serious
risks and may attract greater public outcry. Simple measures, such as the use of
footwear on beaches, as well as adequate litter bins and cleaning operations may
contribute significantly to prevention, as may educational policies to encourage users
to take their litter home.
4. Retinal dislocation
Impact to the head, resulting from diving and jumping into the water from height have
been known to cause detachment of the retina in the eye.

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 5. Microbial Hazards
Untreated sewage pumped into water bodies such as seas and divers
contaminate the water, and contaminated water puts people at risk from infections that
causes diseases such as gastroenteritis and upper respiratory infection. In swimming
pools, viruses and bacteria that are resistant to commonly used pool disinfectant also
put people at risk for various infection.
6. Chemical Hazards
Water contamination because of chemical also poses serious threats to
participants of water based recreational. Chemical contamination in seas and rivers are
caused by industrial discharge.

Barriers of Participation in Aquatic Activities

1. Lack of early experiences in sport (this varies between individuals and whether a
disability is from birth or acquired later in life)
2. Lack of understanding and awareness of how to include people with a disability in sport
3. Limited opportunities and programs for participation, training and competition
4. Lack of accessible facilities, such as gymnasiums and buildings
5. Limited accessible transportation
6. Limiting psychological and sociological factors including attitudes towards disability
of parents, coaches, teachers and even people with disabilities themselves
7. Limited access to information and resources

Aquatics Safety Policy Pre-Assessment and Identification of Students

1. Any medical exclusion from swimming received by the School Nurse from a physician
will be communicated promptly to the Health and Physical Education staff.
2. No student is ever allowed to swim or enter the water for any reason until a certified
lifeguard is present to provide supervision.
3. All students must be pre-assessed for swim skills before participation in the water a.
Require successful completion of swim tests of all students to enter water that is deeper
than their armpits
4. Teachers will document the swim test results of each student and place in student’s file.
5. All tested students will be clearly marked with one of three colored bracelets, so they
are easily identifiable while in the water:
a. Red bracelet – Beginner level – restricted to shallowest region of pool within reach
of side wall – these are the students at greatest risk
b. Yellow bracelet - Intermediate level – restricted to shallow end of pool extending
to within 3-yard zone prior to reaching the safety rope.
c. Green bracelet –Advanced level – allowed to swim in deep water with supervision
and assists other students in the shallow end of the pool.

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IV. EXAMPLES
Aquatic Activities in the Philippines and Where to try them.
AQUATIC ACTIVITIES PLACE
Snorkeling Nalusuan Island – Cordova, Cebu.
Surfing San Juan, La Union
Sailing Oton, Iloilo
Skim Boarding Dahican Beach, Mati City, Davao Oriental
Water Rafting Corrales Avenue, Corner Rivera St., Cagayan de Oro City
Kayaking Puerto Galera
Wakeboarding Sta. Rosa, Laguna
Free Diving Anilao, Batangas
Scuba Diving Anilao, Batangas

V. GENERALIZATION:
Aquatic activities are motor activities that take place in water for utilitarian,
competitive, educational, therapeutic, or recreational purposes. The term "aquatic" refers to
activities performed in rivers, beaches, swimming pools, and other bodies of water. These
activities are a great way to unwind, have fun, and get some exercise.
Aquatic Recreational Activities
1. Swimming 7. Water Rafting
2. Snorkeling 8. Kayaking
3. Surfing 9. Wakeboarding
4. Sailing 10. Free Diving
5. Skim Boarding 11. Scuba Diving
6. Water Aerobics
Benefits of Water-based Recreational
1. Decrease Risk for Chronic Disease
2. Decreases Risk for Diabetes and Chronic Heart Disease
3. Beneficial for People with Arthritis
4. Improves Bone Density
5. Enhances Mental Health
Hazard of water-based recreational activities
1. Spinal injury
2. Impact, slip, trip and fall injuries
3. Cuts, lesions and punctures
4. Retinal dislocation
5. Microbial Hazards
6. Chemical Hazards

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Barriers of Participation in Aquatic Activities

1. Lack of early experiences in sport

2. Lack of understanding and awareness
3. Limited opportunities and programs for participation, training and competition
4. Lack of accessible facilities.
5. Limiting psychological and sociological factors including attitudes towards disability
of parents, coaches, teachers and even people with disabilities themselves
6. Limited access to information and resources

Aquatics Safety Policy Pre-Assessment and Identification of Students

1. Any medical exclusion from swimming received by the School Nurse from a physician
will be communicated promptly to the Health and Physical Education staff.
2. No student is ever allowed to swim or enter the water for any reason until a certified
lifeguard is present to provide supervision.
3. All students must be pre-assessed for swim skills before participation in the water a.
Require successful completion of swim tests of all students to enter water that is deeper
than their armpits
4. Teachers will document the swim test results of each student and place in student’s file.
5. All tested students will be clearly marked with one of three colored bracelets, so they
are easily identifiable while in the water:
i. Red bracelet – Beginner level – restricted to shallowest region of pool within reach
of side wall – these are the students at greatest risk
ii. Yellow bracelet - Intermediate level – restricted to shallow end of pool extending
to within 3-yard zone prior to reaching the safety rope.
iii. Green bracelet –Advanced level – allowed to swim in deep water with supervision
and assists other students in the shallow end of the pool.

VI. EXERCISES:
A. Bucket List
Direction: Think of one or more recreational activities that you dream of doing with your
family and friends when the pandemic is over. Write the different benefits of the activity you
choose. Make a reflection and discuss the importance of aquatic recreational activities and
your family.
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
_______________________________________________________________.

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Multiple Choice
1. It is a watersport that involves paddling using a double-bladed oar and a small boat
known as a kayak.
A. Kayaking C. Scuba
B. Free Diving D. Snorkeling
2. It is a performance of aerobic exercise in water such as in a swimming pool.
A. Kayaking C. Water Aerobics
B. Surfing D. Snorkeling
3. A form of underwater diving that relies on breath-holding until resurfacing rather
than the use of breathing apparatus such as scuba gear.
A. Surfing C Snorkeling
B. Free Diving. D. Scuba Diving
4. It is a practice of swimming on or through a body of water while equipped with a
diving mask, a shaped breathing tube called a snorkel, and usually swim fins.
A. Kayaking C. Free Diving
B. Water Aerobics D. Snorkeling
5. Wakeboarding was developed from a combination of water skiing, snowboarding,
and surfing techniques
A. Wakeboarding C. Free Diving
B. Surfing D. Kayaking

VII. REFERNCES:
Physical Education and Health Vol. II by Conrado Aparato, Zyra Brebante, lualhati
Callo
and Peter Dajime
Physical Education and Health 10 (Learner’s Material)
https://www.allaboutdanceby kristen.com/hip-hop/
https://www.danceconnectionrochester.com/dance/jazz-dance

VII: ANSWER KEY

5.a
4.d
3.d
2.c
1.a
Exercise B.
Answers may vary.
Exercise A.

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