HOPE 4 Module Activities

Psychology (Lipa City Colleges)

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Senior High School

Physical Education
and Health (H.O.P.E. 4)
Quarter 4 – Module 1:
Outdoor Recreation

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What This Module is About

This module deals with the concept of outdoor recreation and its impact on the
overall health of a person. Nature has so much to offer to keep you moving. The more you
engage in physical activities, the more you will appreciate the beauty of life that good health
brings. Keep on walking, do household chores, and engage in family recreational
activities – it improves your health.

The following are the lessons contained in this module:

1. Lesson 1: Concept of Recreation
2. Lesson 2: Aquatics
3. Lesson 3: Mountaineering Activities (Hiking, Trekking, Camping,
Orienteering)

What I Need to Know

➢ At the end of this module, you should be able to:

1. Discuss the nature of different recreational activities (PEH12FH-IIa-20);

2. Engage in moderate to vigorous physical activities (MVPAs) for at least 60
minutes most days of the week in a variety of settings in and out-of-school
(PEH12FH-IIa-t-8); and
3. Demonstrate proper etiquette and safety in the use of facilities and
equipment (PEH12FH-IIaa-t-12)

How to Learn from this Module

✓ For the Learner:

The following are your guides for the proper use of this module:
1. Follow closely the instructions in every activity.
2. Be honest in answering and checking your exercises.
3. Answer the pre-test before going over the material to find out what you
already know.
4. Answer the exercises at the end of every lesson.
5. Review the lesson that you find difficult to understand.
6. Seek assistance from your teacher if you need help.
7. Ask your parents/guardians for permission whenever you have research and
requirements to be conducted outside your home.

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Test I. Multiple Choice. Direction: Choose and encircle the letter of the correct
answer.

1. Recreation comes from the Latin word recreare which means

.

A. to be refreshed B. to eat C. to play D. to work

2. Which of the following is an example of passive recreation?

A. hiking B. playing rugby C. reading books D. swimming

3. Which of the following is an example of outdoor recreation?

A. biking B. playing scrabble C. reading books D. watching TV

4. It is a sport or activity of propelling oneself through water using the limbs

A. boating B. fishing C. rafting D. swimming

5. It is the activity of being moved quickly in a raft (small boat filled with air)
along rivers where the current is very strong

A. boating B. fishing C. rafting D. swimming

6. It is a sport or pastime of riding a wave toward the shore while standing or

lying on a surfboard

A. boating B. fishing C. surfing D. swimming

7. It is the activity of catching fish, either for food or as a sport.

A. boating B. fishing C. surfing D. swimming

8. It is an activity of rowing or sailing in boats as a sport or form of recreation.

A. boating B. fishing C. surfing D. swimming

9. This activity is quite challenging, allowing the trekkers to pass through an

uncharted path.

A. camping B. hiking C. orienteering D. trekking

10. It is an outdoor activity that requires you to follow a specific sequence of pre- set
courses with the help of navigating devices, specifically maps, and compass to go
through unfamiliar terrain.

A. camping B. hiking C. orienteering D. trekking

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Test II. Matching Type. Match the picture with the different recreational
activities. Write the letter only.

Column A Column B

11. A. Swimming

B. Sur
12.

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 Lesson
Aquatics
1

What’s In

Nature offers a lot of opportunities for you to enjoy life and have fun with your loved
ones (family and friends). Regardless of your reason for joining, you can do these anytime,
anywhere. You have all the choices whether you will have it on land, in the air, or I later.

What I Need to Know

At the end of this lesson, you should be able to:
1. Discuss the nature of aquatic recreational activities;
2. Identify the different aquatic recreational activities.

Aquatics

Aquatic Activities cover all these plus swimming and can be defined as motor activities
performed in water for purposes that may be utilitarian, competitive, educational, therapeutic, or
recreational. (Barbosa et al., 2010)
Aquatic sports are the following: swimming, water polo, diving, sailing, canoeing,
kayaking, surfing, scuba diving, etc. The core aquatic skills are safe entry and exit, breathing and
submersion, orientation, rotation, floating, streamlining, propulsion, sculling, and treading water.
The five major swimming strokes are Backstroke, Breaststroke, Butterfly, Freestyle, and
Sidestroke.

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Practice floating Breathing Kicking TreadingFrontcrawl
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Famous Swimmers:
1. Michael Phelps - an American former competitive swimmer and the most successful and
most decorated Olympian of all time, with a total of 28 medals. Phelps also holds the records
for Olympic gold medals, Olympic gold medals in individual events, and Olympic medals in
individual events.
2. Teófilo E. Yldefonso was a Filipino breaststroke swimmer. Born in Piddig, Ilocos Norte, he
is the first Filipino and Southeast Asian to win an Olympic medal, and the only Filipino to win
multiple medals.

Barriers to Physical Activities like mountaineering and aquatic activities

Personal Barriers – Some common explanations (barriers) that people cite for resistance to
mountaineering and aquatic activities are:
1. Insufficient time
2. Inconvenience
3. Lack of self-motivation
4. Non-enjoyment, the boredom of exercise
5. Lack of confidence in their ability to be physically active (low self-efficacy)
6. Fear of being injured or having been injured recently
7. Lack of self-management skills, such as the ability to set personal goals,
monitor progress, or reward progress toward such goals
8. Lack of encouragement, support, or companionship from family and
friends
9. Non-availability of swimming and mountain area.
Environmental Barriers – Obvious factors include the accessibility of recreation
facilities. Factors such as weather, safety protocol, and venue guidelines. Other factors include
our social environment, such a7s support from y and friends and community spirits.

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 What Is It?

Water or aqua provides environments that are beneficial to you. An array of

recreational activities can be done in rivers, beaches, swimming pools, and the like. These
activities are a good source of relaxation, enjoyment, and exercise. What recreational
environments do you have in your community? Feel free to briefly share your most
unforgettable experiences in these environments, in the space provided below.

Because our country is rich in natural resources, we have varied outdoor aquatic
recreational activities to choose from. These common recreational activities in the
Philippines include the following:

Recreational
Picture Definition
Activity

the sport or activity of propelling oneself

Swimming
through water using the limbs

the sport or pastime of riding a

Surfing wave toward the shore while
standing or lying on a surfboard

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 rowing or sailing in boats as a sport or
form of recreation
Boating

https://tinyurl.com/ydca5tyq

the activity of being moved quickly in a

raft (small boat filled with air) along
White Water
rivers where the current is very strong
Rafting

https://tinyurl.com/ydez7z7j

the activity of catching fish, either for

Fishing food or as a sport

https://tinyurl.com/yd76zvun

the activity of traversing the rivers

Bamboo usually using a raft made of bamboo
Rafting to carry people and goods on extended
journeys

https://tinyurl.com/ybhw8os8

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 Lesson
Mountaineering
3 (Hiking, Trekking, Camping,
Orienteering)

What’s In
How was your aquatic activity at home? Did you just enjoy a bucket of water in
taking a bath or did you just have a very relaxing time while singing under the shower?
Perhaps, you made your version of a bathtub or a swimming pool where you completely
submerged your body to be refreshed from the very hot days during your vacation. Only if
you were allowed to go out hiking or jogging and feel the cold breeze early in the morning,
you would have been doing it daily to stay fit. Did you miss it already? Relax and enjoy as
you are about to explore the caves of knowledge and climb the mountains of activities this
lesson is going to offer you.

What I Need to Know

At the end of this lesson, you should be able to:
1. Discuss the nature of mountaineering;
2. Identify the different outdoor recreational activities related to mountaineering;
3. Advocate community/home efforts to increase participation in outdoor
recreational activities.

What’s New?
Activity 1: #EXTREME TREKS
Find the correct answer by matching places in Batangas in Column A with the names of the mountains
found in Column B Write the letter only.
ANSWER COLUMN A COLUMN B
1. STO. TOMAS, BATANGAS A. TAAL CRATER

2. NASUGBU, BATANGAS B. MT. MANABU

3. CUENCA, BATANGAS C. MT. BATULAO

4. MABINI, BATANGAS D. MT. GULUGUD BABOY

5. LOBO, BATANGAS E. MT. DAGULDOL

6. SAN JUAN, BATANGAS F. MT. TALAMITAM

7. ANILAO, BATANGAS G. MT. PINAGBANDERAHAN

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 8. SAN NICOLAS, BATANGAS H. MT. MACULOT

9. ILIJAN, BATANGAS CITY I. MT. MALEPUNYO

10. LIPA, BATANGAS J. VERDE

What Is It?

Are you planning a walk after the community quarantine? How about a long walk
with your loved ones (family and friends)? Have you explored the mountains, hills, caves,
forests, or hidden falls in/near your community? If your answer is no, then think again.
Maybe you are still a stranger in your place.
Consider some outdoor recreational activities that bring you closer to nature. It is
very relaxing to hear the sound of singing birds and babbling brooks; very soothing when you
feel the breath of fresh air on your face and smell the divine fragrance of flowers. A line in an
energy beverage commercial says, “Great things start from a small beginning.” So, start your
recreational activities with hiking and/or jogging even within your compound this season.
To fully understand, the following terms related to mountaineering are defined
below.

Recreational Definition
Activity It is an outdoor activity where there are clear paths to follow.
Paths are usually beautifully charted with signs so that hikers
won’t get lost along the trails. Natural hiking trails serve as
Hiking guides for the hikers to their destinations. It is usually shorter
than trekking.
This outdoor activity is a long journey on foot compared to
hiking. The activity is quite challenging, allowing the trekkers
to pass through an uncharted. Sometimes, this will take a few
days or weeks. Usually, undeveloped places are explored by
Trekking trekking where there is a close-up view of the wonders of
nature.
Camping is an enjoyable outdoor activity that allows you
to experience simple adventures outside your home. It allows
for a lot of moving since it involves activities like carrying
backpacks, hiking, and most of all pitching tents. This activity
lets you experience interaction and bonding with others while
Camping engaging in different educational activities.
It is an outdoor activity that requires you to follow a

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 specific sequence of pre-set courses with the help of navigating
devices, specifically maps, and a compassed path to go through
unfamiliar terrain. Aside from physical, this activity requires
Orienteering mental toughness to be able to reach the expected destination.

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 You can always make your version of these recreational activities at home. Just be
creative and innovative. Even a simple household chore can be converted into something that
will give you and your loved ones an avenue to enjoy, relax and bond with one another during
the quarantine period.

What is Mountaineering?
(Also referred to as 'mountain climbing' or ―mainly in Europe― 'Alpinism') is the
sport of climbing a mountain.......................Depending on the case, mountaineering may
involve using technical equipment and combining a series of related skills like scrambling, climbing,
glacier travel, ice climbing, or mixed climbing.

What is the purpose of mountaineering?

Mountaineering is the act of trekking and climbing mountains, often with specialized equipment.
The sport of mountaineering aims at reaching the highest point of mountains (peak), minor and major
climbs
What are the benefits of mountaineering?
`There are numerous benefits to mountaineering. The most obvious benefits are improving
both your physical fitness and cardiovascular fitness levels as well as reducing body fat through
aerobic exercise. It also develops appreciation and respect for the environment.
Mountaineering Sites in the Philippines

MT. PULAG
• Elevation: 2,922 m
• Location: Luzon
• Region: Benguet
• Mountain range: Cordillera Central

MT. APO
• Elevation: 2,954 m
• Location: Davao City; Digos;
Kidapawan (Mindanao)
• Region: Cotabato, Davao del Sur

MT. GUITING GUITING

• Elevation: 2,058 m
• Prominence: 2,058 m
• Region: Romblon
• Province: Romblon

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 Mt. Everest
is Earth's highest mountain above sea level
• Elevation: 8,848 m Trending
• First ascent: 29 May 1953
• Prominence: 8,848 m
• First ascenders: Edmund Hillary, Tenzing Norgay
• Countries: Nepal, China
• Mountain range: Himalayas, Mahalangur Himal

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 Top tips for successful mountaineering include:
1. Training for mountaineering: Mountaineering is a pursuit that should never be undertaken without a
good understanding of the many different aspects involved, ranging from map reading and navigation
skills to rope work and understanding mountain weather.
2. Preparation and planning: Take time to plan and prepare for your ascent. This will be time well spent
and the chances of your having a successful and enjoyable ascent will be far higher if you have prepared
well. Take time to plan your route and prepare your kit regardless of whether you’re going for a short
climb or a two-month expedition, some careful planning can make all the difference. As well as careful
planning, always check your kit before you leave.
3. Footwear for mountaineering: Make sure you invest in a good pair of rugged mountaineering boots.
For summer mountaineering you can get away with a stiff pair of walking boots, but for winter
mountaineering a crampon-rated boot will be needed.
4. Food for mountaineering: Make sure to carry plenty of food (and water) on any mountaineering
trip. Food needs to be high in energy and lightweight. Many high-energy bars and pre-packaged meals are
now available. Food can make or break longer expeditions so make sure the food you carry is something
tasty and enjoyable. It is essential on any mountaineering trip to carry emergency rations in case you are
on the mountain for longer than anticipated.
5. Weather watching: Before embarking on any mountaineering trip make sure you get a local weather
forecast. You can always postpone a summit attempt for another day, with more favorable weather
conditions.
6. Be safe: Mountaineering is an enjoyable pastime but there are inevitable dangers involved. The risk of
accident or injury will be severely reduced if you start off by planning short, easy ascents and then
gradually increase your route severity as your experience and confidence grow. If you push too hard too
soon, this is how accidents inevitably happen, putting yourself, rescue teams, and other climbers all at
risk. Plan according to your ability and always to the ability of the weakest member in a group.
7. First aid: It is well worth taking the time to invest in some basic first aid training as this is useful
knowledge to have (not only for mountaineering but for everyday occurrences). Always carry a personal
first aid kit (mountain leaders will always carry a more comprehensive kit).

Best Mountaineers
1. Reinhold Messner - acclaimed as one of the greatest mountaineers of all time. He was the first
person to climb all 14 8,000-meter peaks—the tallest mountains in the world—and one of the first
to climb Mount Everest without any supplemental oxygen.
2. Edmund Hillary - became the first climber confirmed to have reached the summit of Mount
Everest.
3. Romi Garduce - the first, and to-date the only Filipino, who has climbed all Seven Summits, or the
highest mountains on all continents.

Lesson 3 : Knot Tying

What is the purpose of knot tying?

Knot Tying is an interlacing, twining, looping of a cord, rope, or the like, drawn tight into a knob
or lump, for fastening, binding, or connecting two cords together or a cord to something else.

The knot is used to keep the rope from running out of a restraining device. It will jam under tension
but can be more easily undone.

Basic Knot Tying and

Lashing
1. Clove Hitch
Clove Hitch is considered to be one of the most essential knots to know. It consists of two
opposed half hitches around an object. It is a quick and easy way to secure a rope to a
post. It is usually used as a temporary knot.

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 Procedure:
• Place the working end of the rope over the top of the post.
• Take the end of the rope and bring it over the main rope to make an X shape
• Wrap the working end of the rope around the post then place it under the last piece
that was wrapped around.
• Pull both ends of the rope so that it will tighten around the post.

2. Bowline Knot
The Bowline is an essential knot easy to tie and untie it is used to make a fixed loop at the
end of a rope. The Bowline is also one of the four basic maritime knots. The Bowline is
a common rescue knot used when securing and lifting people or equipment. This knot
could save your life – if you ever need rescuing with a rope tied around your chest, this
knot is the safest and most secure.
Procedure:
• Make a loop on the rope. Pass the working end of the rope inside the loop.
• Then pass the end of the rope behind the standing part
• Insert the working end through the loop again.
• Hold the loop and tag end then pull to tighten

3. Reef Knot
The Reef Knot is an ancient and simple binding knot used to secure a rope or line around
an object. Although the Reef Knot is often seen used for tying two ropes together, it is not
very reliable and should never be used in a critical situation.

Procedure:
• Place the left end of the rope over the right end then twist.
• Place the right end of the rope over the left end then twist.
• Pull the ends of the rope to tighten.

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4. Double Half Hitch
The Double Half Hitch is made by tying two simple overhand knots together, where
the working end of a line is brought over and under the standing part. It is a valuable
component of a wide variety of useful and reliable hitches, bends, and knots. It is
very useful in securing a rope to a pole and is perfect when camping for tents and
clotheslines.
Procedure:
• Wrap the rope around a pole then pass the end through the loop.
• Wrap it around the standing part by inserting the working end through the
loop.
• Tighten to secure the knot

5. Tripod lashing
The tripod lashing is a shear lashing that binds three poles together at the same point.
This can be used as a structure for tent making.
• Start by tying a clove hitch in one of the poles.
• Weave the rope between the poles until there are about five or six turns
around the pole.
• Pass the rope between the poles.
• Make two frapping turns between the poles.
• Finish the lashing with a clove hitch

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6. Square Lashing
Square lashing is a knot that binds poles together to form a right angle. This lashing can be
used in making a ladder, chair, table and support for some structures.

Assessment Activity
Written Works: Identification (30 points)
Read and analyze each question. Write your answers in the space provided
before each number.
1. It is a common rescue knot used when securing and lifting people or equipment?

2. It is composed of two half hitches around an object.

3. A kind of knot tying that binds three poles together.

4. It consists of fabric or sheets attached to a frame of poles or supporting rope

which serves as a temporary home outdoors.

5. A knot also called a Square knot.

6. What kind of knot tying is made by tying two simple overhand knots together?

7. What kind of knot tying forms 90 degrees angle on two poles bound together?

8. From what kind of knot tying procedures does weaving the rope between poles six
turns belong?

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 9. What material can you use as ground insulation for your tent?

10. What kind of knot tying is used as the first step

.
11. Associated with the very early history of the sport, and was used by the Military Academy, Sweden in
1886 to mean 'crossing unknown territory with the aid of a map and compass.
12. A practical way to gain management skills is a trekking expedition.

13. It is an un-timed event where the challenge is mental and achievement is based upon the ability to correctly
interpret the map and its relationship to the ground.

14. It is an un-timed event where the challenge is mental and achievement is based upon the ability to correctly
interpret the map and its relationship to the ground.

15. Trekking helps tone the muscles while enhancing their elasticity. This strengthens and powers up the muscles.

16. Another key element in keeping feet dry and free of blisters.

17. A sport in attaining or attempting to attain high points in mountainous regions, mainly for the pleasure of
the climb.

18. A lifestyle sport involving hiking and trekking through rugged terrain, camping, climbing over rocks, fallen trees,
and logs, passing by thick vegetation, crossing rivers, and exploring the great outdoors while having fun in the
process.

19. A ‘thinking’ outdoor sport that combines a participant’s mental ability with physical ability.

20. Is any climb that can be accomplished within a single day without extraordinary physical effort, taking five hours
or less from the jump-off point (located at the foot of the mountain where the hike begins) before reaching the
summit.
21. Two-dimension representation of a three-dimension surface. It is a graphic representation of the ground and the
terrain.
22. Two-dimension representation of a three-dimension surface. It is a graphic representation of the ground and the
terrain.
23. The first Filipino who was able to accomplish that. He scaled nature’s Goliaths, surviving the most extreme and
challenging weather and environmental conditions.
24. An outdoor activity that consists of walking in natural environments, often on hiking trails.
25. The single most important piece of equipment you will need to purchase before a trip.

26. The sport or activity of propelling oneself through water using the limbs.
27. Rowing or sailing in boats as a sport or form of recreation.
28. The sport or pastime of riding a wave toward the shore while standing or lying on a surfboard.
29. The activity of being moved quickly in a raft (small boat filled with air) along rivers where the current is very
strong.
30. The activity of catching fish, either for food or as a sport.

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Reflection:
1. Write a reflection on the importance of your participation in outdoor recreational
activities to yourself and your family. How is doing an outdoor recreational activity with your
loved ones contribute significant changes to you as an individual? Write your answer below

What I Can Do?

1. In times of crisis, food is our most essential basic need. Considering the many
challenges, including finances, faced by your breadwinners, you can always help them
bring nutritious food to the table to eat. How? Cultivate your vacant lot into a
vegetable garden. If you are living in an urban community, make innovation by
cultivating an urban garden using recyclable materials as your pots/plots. In your little
ways, you can bring joy to their hearts and at the same time, keep yourself fit through
this physical activity.

Summary
• Any activity that takes place during your free time is referred to as recreation. It does not
follow standard rules; it can be done anywhere; and most of all, it gives enjoyment and
self-satisfaction.

• Recreation is derived from the Latin word, “recreare” which means to be refreshed
(mapasigla), to relax, or to enjoy.

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• Participation in recreational activities varies from one person to another depending on
one’s intention, reason, or belief.

• Recreation is categorized into active recreation and passive recreation. Active recreational
activities include jogging, swimming, hiking, biking, or gardening while passive
recreational activities include watching television, listening to music, or reading books.

• Active recreational activities can be done indoors or outdoor.

• Our country has many places to explore and to start many recreational activities, whether
on land, in the air, or on water.

• Water or aqua provides environments that are beneficial to you. An array of recreational
activities can be done in rivers, beaches, swimming pools, and the like.

• Common aquatic recreational activities in the Philippines include swimming, surfing,

boating, rafting, and fishing.

• Mountaineering is another outdoor recreational activity that brings you closer to nature.

• Some terms related to mountaineering are hiking, trekking, camping, and orienteering.

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