Republic of the Philippines

Department of Education
Regional Office IX, Zamboanga Peninsula

12
Zest for Progress
Z Peal of artnership

HOPE 4
Quarter 3 – Module 1:
FREE DIVING

Name of Learner:
Grade & Section:
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Name of School:
 WHAT I NEED TO KNOW

CITATION

https://desert-divers.com/wp-content/uploads/2016/06/freediving-course-DSCN2889.jpg

Freediving or breath-hold diving is a method of underwater diving that does not require the help of a
breathing apparatus. Instead of using an air tank, you simply hold your breath for as long can until you return to the
surface.

With freediving, you can only travel as far as the air in your lungs will take you. The incredible feeling of
pushing yourself to your limits helps explain the appeal of this sport. Therefore, the most important part of your
training is learning how to breathe properly.

But before you head underwater, it’s important to be prepared for the excursion—both physically and
mentally.
In this module, you are expected to attain the following objective:
1. Self-assesses health-related fitness (HRF) status, barriers to physical activity assessment
participation and one’s diet (PEH12FH-Ig-i-6)

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 WHAT I KNOW

DIRECTIONS: Identify the different snorkeling equipment. Write your answer in

the box.

1.
2.

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6x729_16-9.jpg 4072-8d99-7f8859fdc635.jpg

4. 3.

https://a.espncdn.com/photo/2019/1203/r636655_129
6x729_16-9.jpg https://i1.wp.com/www.runsociety.com/wp-
content/uploads/2019/11/aquathlon-6-
0.jpg?resize=960%2C540&ssl=1

5.

https://lh3.googleusercontent.com/proxy/xIfvGCOR1HBMe2ubnDVzWBTPOCKoteR9St
Bqxw84pzCGA61ITBXtsLxzJdjI-
M5KUbHttvfjWlfKeHovMCIU1Mpzlqrj_SR4vRi72MjPPNmqbO5_y8HVb5HcpJ4sN7-
MABkFdwm5l2HxqRJF

WHAT’S IN

What are the topics that were discussed in your previous lesson? Which
activities from the previous lesson that you really enjoyed while answering the questions or
doing the tasks? From the topics and activities of the previous lesson, what have you gained
and how do you see the importance of it?

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 WHAT’S NEW

https://i.ytimg.com/vi/yPHAcN1D194/maxresdefault.jpg

BIG IDEA
Diving into deep waters on one breath and without any breathing
apparatus is referred to as ‘freediving’. Freedivers use inward control,
discipline and power to descend into the ocean while holding their
breath until they resurface. Freediving is both a recreational and
competitive sport, with many freediving competitions being held
regularly around the world.

WHAT IS IT

Free diving is the practice of holding your breath when diving underwater without the
use of breathing equipment, such as a scuba tank. Free diving is a way of life for some, a
competitive sport for others, and a hobby for many. Read on to find out more information about
what free diving is, the benefits that come with it, where you can free dive, and why people
are doing it.
Recreational Freediving
Recreational freediving is free diving for leisure, such as on vacation or training (non-
competitively) with a certified buddy. People freedive recreationally for many reasons: to

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challenge themselves physically and mentally, to take beautiful underwater photos, to improve
their mental health, to explore the underwater world, or to improve their fitness. The reasons
are endless. But most free divers will mention the feeling of peace and calm they have when
they dive, and how they use it as a form of meditation and feeling connected to their
surroundings.
Competitive Freediving
Competitive freedivers are athletes who dedicate their training to participate in
competitions. There are lifestyle sport free divers who join competitions to challenge
themselves and improve their skills, and professional sport freedivers who compete to break
national and world records. All competitive freedivers use advanced techniques and train
rigorously in and out of the water with a level of total commitment as a freediving athlete.
Their physical, in-water training is often supplemented with other types of cross-training,
mental training, diet, and rest. The physical limits of the human body are still unknown as
freedivers continue to dive deeper and longer, with seemingly no end to their limits in sight.

How dangerous is free diving?

The sport is dangerous. Drowning is, of course, always a risk. But there are others. The
ocean exerts tremendous pressure on the lungs as divers descend, and some experience
"shallow-water blackout" and lose consciousness during the ascent.

History of Snorkeling
In ancient times free diving without the aid of mechanical devices was the only
possibility, with the exception of the occasional use of reeds and leather breathing bladders.
The divers faced the same problems as divers today, such as decompression sickness and
blacking out during a breath hold. Free diving was practiced in ancient cultures to gather food,
harvest resources such as sponge and pearl, reclaim sunken valuables, and to help aid military
campaigns.
In Ancient Greece, both Plato and Homer mention the sponge as being used for bathing.
The island of Kalymnos was a main centre of diving for sponges. By using weights
(skandalopetra) of as much as 15 kilograms (33 lb) to speed the descent, breath-holding divers
would descend to depths up to 30 metres (98 ft) to collect sponges. Harvesting of red coral was
also done by divers.
The Mediterranean had large amounts of maritime trade. As a result of shipwrecks,
particularly in the fierce winter storms, divers were often hired to salvage whatever they could
from the seabed. Divers would swim down to the wreck and choose the most valuable pieces
to salvage.
Divers were also used in warfare. Defenses against sea vessels were often created, such
as underwater barricades, and hence divers were often used to scout out the seabed when ships
were approaching an enemy harbor. If barricades were found, it was divers who were used to
disassemble them, if possible. During the Peloponnesian War, divers were used to get past
enemy blockades to relay messages as well as supplies to allies or troops that were cut off, and
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in 332 BC, during the Siege of Tyre, the city used divers to cut the anchor cables of Alexander's
attacking ships.
In Japan, ama divers began to collect pearls about 2,000 years ago. For thousands of
years, most seawater pearls were retrieved by divers working in the Indian Ocean, in areas
such as the Persian Gulf, the Red Sea, and in the Gulf of Mannar (between Sri Lanka and India.
A fragment of Isidore of Charax's Parthian itinerary was preserved in Athenaeus's 3rd-century
Sophists at Dinner, recording freediving for pearls around an island in the Persian Gulf.
In 1940, Dottie Frazier pioneered freediving for women in the United States and also
began teaching classes. It was also during this time that she began to design and sell rubber
suits for Navy UDT divers.
Equipment in free diving

EQUIPMENT DESCRIPTION PICTURE

A snorkel is a device used for
breathing air from above the
surface when the wearer's
head is face downwards in the
1. Snorkel water with the mouth and the
nose submerged. It may be
either separate or integrated
into a swimming or diving https://www.divein.com/wp-
content/uploads/BARE-Revel-and-Elate-
mask. featured.png

All scuba diving masks

consist of the lenses also
known as a faceplate, a soft
rubber skirt, which encloses
the nose and seals against the
face, and a head strap to hold
it in place. There are different
styles and shapes. These range
2. Diving mask from oval shaped models to
lower internal volume masks
and may be made from
different materials; common
https://www.divein.com/wp-
choices are silicone and content/uploads/BARE-Revel-and-Elate-
featured.png
rubber. A snorkeler who
remains at the surface can use
swimmer's goggles which do
not enclose the nose.

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 Swimfins, fins or flippers are
finlike accessories worn on
the feet, and usually made
from rubber or plastic, to aid
movement through the water
in water sports activities.
Swimfins help the wearer to
3. Swimfins move through water more
efficiently, as human feet are
too small and inappropriately
shaped to provide much https://www.watersportsmag.com/wp-
thrust, especially when the content/uploads/2018/06/best-snorkeling-
fins.jpg
wearer is carrying equipment
that increases hydrodynamic
drag.
A wetsuit is a garment,
usually made of foamed
neoprene with a knit fabric
facing, which is worn by
people engaged in water
sports and other activities in
4. Exposure or on water, primarily
protection providing thermal insulation,
(Diving but also buoyancy and
suit/wet suit/ protection from abrasion,
rash guard) ultraviolet exposure and
stings from marine organisms. https://www.divein.com/wp-
The insulation properties content/uploads/BARE-Revel-and-Elate-
featured.png
depend on bubbles of gas
enclosed within the material,
which reduce its ability to
conduct heat.
Weight belts are the most
common weighting system
currently in use for
snorkeling. They are
generally made of tough
nylon webbing, but other
5. Weight belt
materials such as rubber can
be used. Weight belts for
snorkeling are generally fitted
with a quick release buckle to https://en.wikipedia.org/wiki/File:Zavor
ra.JPG
allow the dumping of weight
rapidly in an emergency.

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 Free diving Activities
A. Recreational hunting and gathering
 Spearfishing
Spearfishing is an ancient method of fishing that has been used throughout the world for
millennia. Early civilizations were familiar with the custom of spearing fish from rivers and
streams using sharpened sticks.

 Collection of shellfish

B. Breathing techniques, relaxation and inspiration

Beside all the underwater activities, there is a trend in using the sea and nature as a medium
and source of inspiration for rediscover of mindfulness. Non-competitive breathing techniques and
relaxation before the dive and visualization under water are practiced. Mermaid diving also focuses
on the beauty under water.

C. Competitive breath-hold watersports

 Aquathlon
Aquathlon (also known as underwater wrestling) is an underwater sport where two competitors
wearing masks and fins wrestle underwater in an attempt to remove a ribbon from each other's ankle
band in order to win the bout. The "combat" takes place in a 5-metre (16 ft) square ring within a
swimming pool, and is made up of three 30-second rounds, with a fourth round played in the event of
a tie. The sport originated during the 1980s in the former USSR (now Russia) and was first played at
international level in 1993. It was recognised by the Confédération Mondiale des Activités
Subaquatiques (CMAS) in 2008.
 Competitive spearfishing
Competitive spearfishing is defined by the world governing body CMAS as "the hunting and
capture of fish underwater without the aid of artificial breathing devices, using gear that depends
entirely on the physical strength of the competitor." They publish a set of competition rules that are
used by affiliated organizations.
 Synchronized swimming
Synchronized swimming is a hybrid form of swimming, dance, and gymnastics, consisting of
swimmers (either solos, duets, trios, combos, or teams) performing a synchronized routine of elaborate
moves in the water, accompanied by music. Synchronized swimming demands advanced water skills,
and requires great strength, endurance, flexibility, grace, artistry and precise timing, as well as
exceptional breath control when upside down underwater. During lifts swimmers are not allowed to
touch the bottom.
 Underwater Hockey
Underwater Hockey, (also called Octopush (mainly in the United Kingdom)) is a globally
played limited-contact sport in which two teams compete to manoeuvre a puck across the bottom of a
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swimming pool into the opposing team's goal by propelling it with a pusher. It originated in England
in 1954 when Alan Blake, the founder of the newly formed Southsea Sub-Aqua Club, invented the
game he called Octopush as a means of keeping the club's members interested and active over the cold
winter months when open-water diving lost its appeal.[23] Underwater Hockey is now played
worldwide, with the Confédération Mondiale des Activités Subaquatiques, abbreviated CMAS, as the
world governing body.[24] The first Underwater Hockey World Championship was held in Canada in
1980 after a false start in 1979 brought about by international politics and apartheid.
 Underwater rugby
Underwater rugby is an underwater team sport. During a match two teams try to score a
negatively buoyant ball (filled with saltwater) into the opponents’ goal at the bottom of a swimming
pool. It originated from within the physical fitness training regime existing in German diving clubs
during the early 1960s and has little in common with rugby football except for the name. It was
recognised by the Confédération Mondiale des Activités Subaquatiques (CMAS) in 1978 and was first
played as a world championship in 1980.

HEALTH FITNESS COMPONENTS IN SNORKELING

1. Cardiovascular Fitness

Oxygen efficiency is a staple part of freediving in order to prolong our dives. We

constantly activate our body’s mammalian dive reflex, which triggers our bodies to use
oxygen more efficiently. Deep divers who train extensively have even been shown to have
similar blood composition to those who live in high altitudes.

2. Muscular Endurance and Muscular Strength

Underwater diving requires the body must contract all its muscles in order to maintain
buoyancy, change depth, and even tread water. As you dive deeper into the water, your
body will encounter greater water pressure and resistance, thus forcing your body to work
harder to get to your desired destination.

3. Flexibility

Diving deeper requires rib cage and diaphragm flexibility to help with taking a
bigger breath and to avoid injuries at depth. Stretches to help thoracic flexibility are
usually taught in intermediate and advanced freediving courses, along with full-body
stretches before open water sessions to minimize the risk of injury. Some freedivers also
practice yoga in order to stay in shape and work on their flexibility.

4. Body Composition

Snorkeling is a recreational sport that works out your entire body, helping you
stay in shape and keeping you healthy. While swimming you exercise your shoulders,
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 arms, quads, calves, hamstrings, ankles and many others. You can also lose weight and
keep fit while snorkeling as every hour spent underwater burns about 300 calories.

1. How can freediving improve the breathing ability of an individual??

2. Do you agree that staying fit through exercising underwater is more effective than on dry land? Explain
your answer

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 WHAT’S MORE

Identify the health related fitness component evident in each water activities and list down
three stretching exercises that will help develop their skills
1. SPEARFISHING

2. UNDERWATER HOCKEY

3. SYNCHRONIZED SWIMMING

ADDITIONAL QUESTION:

1. What heath related fitness component/s are evident in underwater rugby? Mention the particular movement.

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 WHAT I HAVE LEARNED

Answer the following questions in sentence/paragraph form.

1. How would you compare recreational to competitive free diving?

2. What should an individual or athlete do to avoid the danger of free diving?

3. Summarize how freediving started during ancient times.

4. Should beginner divers take short courses in freediving? Why or why not?

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 WHAT CAN I DO

Make an info graphic showing the safety tips or protocols on how to have a safe
diving under water. Use the space provided.

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Take at least four (4) photo of yourself performing exercises related to free diving. Write a caption on each picture.

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 ASSESSMENT

DIRECTIONS: Modified True or False. Read the statements carefully. Write TRUE if the
underlined word/s of the statement is CORRECT. Write FALSE if the underlined word/s
of the statement is incorrect.

1. Free diving was used as competition during ancient times.

2. Holding your breath for 30minutes is achievable when trained.

3. Competitive free diving can intense and physical for beginning

divers.

4. Free diving is one of the water activities related to snorkeling

that does require an oxygen tank.
5. Water activities such as synchronized swimming can improve
breathing ability through breathing in and out while in water.
6. When going deeper in the ocean it is important to wear exposure
suit to protect your body from water elements.
7. Anyone can start freediving without short courses.
8. Goggles, fins, and bathing cap are all examples of
equipment in freediving.
9. In freediving, the diver is allowed to use oxygen tank if he/she
wants to stay longer in the water.
10. Only beginners are at risks of drowning when not fully
prepared and conditioned for diving.

ADDITIONAL ACTIVITY

Answer the following questions in sentence/paragraph form.

1. What is the difference of free diving to scuba diving? Elaborate your
answer.

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 14
WHAT I KNOW ASSESSMENT:
1. UNDERWATER HOCKEY 1. FALSE
2. SPEARFISHING 2. FALSE
3. SYNCHRONIZED SWIMMING 3. TRUE
4. AQUATHLON 4. FALSE
5. UNDERWATER RUGBY 5. TRUE
6. TRUE
7. FALSE
WHAT IS IN 8. TRUE
9. FALSE
Answer will vary (situational tasks) 10. FALSE
WHAT IS IT ADDITIONAL ACTIVITY
Answer will vary (situational tasks) Answer will vary (situational tasks)
WHAT’S MORE
Answer will vary (situational tasks)
WHAT I HAVE LEARNED
Answer will vary (situational tasks)
WHAT CAN I DO
Answer will vary (situational tasks)
ANSWER KEY
 Region IX: Zamboanga Hymn – Our Eden Land
Here the trees and flowers bloom Here Cebuanos, Ilocanos, Subanons, Boholanos, Ilongos, All of them
the breezes gently Blow, Here the birds
sing Merrily,
Peninsula are proud and true
Gallant men And Ladies fair Linger Region IX our Eden Land
The liberty forever Stays, with love and care
Golden beams of sunrise and sunset Region IX Our..
Eden...
Here the Badjaos roam the seas Here the Are visions you’ll never forget
Samals live in peace Here the Tausogs Oh! That’s Region IX Land...
thrive so free
With the Yakans in unity Hardworking people Abound, Every
valleys and Dale
Zamboangueños, Tagalogs, Bicolanos,

My Final Farewell
Farewell, dear Fatherland, clime of the sun caress'd Pearl of Let the sun draw the vapors up to the sky,
the Orient seas, our Eden lost!, And heavenward in purity bear my tardy protest Let some
Gladly now I go to give thee this faded life's best, And were kind soul o 'er my untimely fate sigh, And in the still
it brighter, fresher, or more blest evening a prayer be lifted on high From thee, 0 my country,
Still would I give it thee, nor count the cost. that in God I may rest.

On the field of battle, 'mid the frenzy of fight, Pray for all those that hapless have died,
Others have given their lives, without doubt or heed; The place For all who have suffered the unmeasur'd pain; For our
matters not-cypress or laurel or lily white, Scaffold or open mothers that bitterly their woes have cried,
plain, combat or martyrdom's plight, For widows and orphans, for captives by torture tried And then for
T is ever the same, to serve our home and country's need. thyself that redemption thou mayst gain

I die just when I see the dawn break, And when the dark night wraps the graveyard around With only the
Through the gloom of night, to herald the day; And if dead in their vigil to see
color is lacking my blood thou shalt take, Pour'd out at Break not my repose or the mystery profound
need for thy dear sake And perchance thou mayst hear a sad hymn resound ' T is I, O
To dye with its crimson the waking ray. my country, raising a song unto thee.

My dreams, when life first opened to me, And even my grave is remembered no more Unmark'd by
My dreams, when the hopes of youth beat high, Were to never a cross nor a stone
see thy lov'd face, O gem of the Orient sea From gloom and Let the plow sweep through it, the spade turn i t o' er That my ashes
grief, from care and sorrow free; No blush on thy brow, no may carpet earthly f loor,
tear in thine eye. Before into nothingness at last they are blown.

Dream of my life, my living and burning desire, All hail ! Then will oblivion bring to me no care As over
cries the soul that is now to take flight; All hail ! And thy vales and plains I sweep;
sweet it is for thee to expire ; Throbbing and cleansed in thy space and air
To die for thy sake, that thou mayst aspire; And With color and l ight, with song and lament I fare, Ever repeating the
sleep in thy bosom eternity's long night. faith that I keep.

If over my grave some day thou seest grow, In the My Fatherland ador' d, that sadness to my sorrow lends Beloved
grassy sod, a humble flower, Filipinas, hear now my last good -by!
Draw it to thy lips and kiss my soul so, I give thee all: parents and kindred and friends
While I may feel on my brow in the cold tomb below The touch For I go where no slave before the oppressor bends,
of thy tenderness, thy breath's warm power.
Where faith can never kill, and God reigns e' er on high!

Let the moon beam over me soft and serene, Let the Farewell to you all, from my soul torn away,
dawn shed over me its radiant flashes, Let the wind Friends of my childhood in the home dispossessed! Give thanks that I
with sad lament over me keen ; And if on my cross a rest from the wearisome day!
bird should be seen, Farewell to thee, too, sweet friend that l ightened my w ay; Beloved creatures all,
Let it trill there its hymn of peace to my ashes. farewell! In death there is rest!

I Am a Filipino, by Carlos P. Romulo

I am a Filipino–inheritor of a glorious past, hostage to the uncertain future. As I am a Filipino, child of the marriage of the East and the West. The East, with
such I must prove equal to a two-fold task–the task of meeting my responsibility its languor and mysticism, its passivity and endurance, was my mother, and
to the past, and the task of performing my obligation to the future. my sire was the West that came thundering across the seas with the Cross and
I sprung from a hardy race, child many generations removed of ancient Malayan Sword and the Machine. I am of the East, an eager participant in its spirit, and
pioneers. Across the centuries the memory comes rushing back to me: of brown- in its struggles for liberation from the imperialist yoke. But I also know that
skinned men putting out to sea in ships that were as frail as their hearts were stout. the East must awake from its centuried sleep, shake off the lethargy that has
Over the sea I see them come, borne upon the billowing wave and the whistling bound his limbs, and start moving where destiny awaits.
wind, carried upon the mighty swell of hope–hope in the free abundance of new I am a Filipino, and this is my inheritance. What pledge shall I give that I may
land that was to be their home and their children’s forever. prove worthy of my inheritance? I shall give the pledge that has come ringing
I am a Filipino. In my blood runs the immortal seed of heroes–seed that flowered down the corridors of the centuries, and it shall be compounded of the joyous
down the centuries in deeds of courage and defiance. In my veins yet pulses the cries of my Malayan forebears when first they saw the contours of this land
same hot blood that sent Lapulapu to battle against the first invader of this land, loom before their eyes, of the battle cries that have resounded in every field of
that nerved Lakandula in the combat against the alien foe, that drove Diego combat from Mactan to Tirad Pass, of the voices of my people when they
Silang and Dagohoy into rebellion against the foreign oppressor. sing:
The seed I bear within me is an immortal seed. It is the mark of my manhood, the ―I am a Filipino born to freedom, and I shall not rest until freedom shall have been
symbol of dignity as a human being. Like the seeds that were once buried in the added unto my inheritance—for myself and my children and my children’s
tomb of Tutankhamen many thousand years ago, it shall grow and flower and children—forever.‖
bear fruit again. It is the insignia of my race, and my generation is but a stage in
the unending search of my people for freedom and happiness.

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