MAPEH PE Q4 L1

ACTIVE RECREATION

Recreation - is a voluntary participation in an activity during free and unobligated time that gives
enjoyment.

•It refreshes one’s mind and body after a day’s work.

•Recreation embraces both indoor and outdoor activities that refer to sports and exercise leading to
the attainment of enjoyment as well as managing our desired weight.

•Experts suggest that in choosing your recreational activities,

✓ It should be of your interest and not of others.

✓ It should also be voluntary and not pressured by somebody.

✓ Lastly, it should meet your recreational satisfaction needs such as physiological, educational,
social, relaxation and aesthetics.

•The less physically active activities that you are into bring alarming effect to your health.

•Some of the activities today are sedentary in nature, requiring less energy consumption.

Lifestyle - The way you live your life in an everyday basis is your Lifestyle.

• These are the patterns of your behavior on how you typically live.

• It includes eating habits, physical activity participation, and recreational choice.

• Well, these are the people who choose to spend time in front of the computer rather
than playing sports, walking, and moving around.

• Today’s teenagers are seen in places like fast-food chains indulging with unhealthy food such as
fries, burgers, and drinking too much sugary drinks that causes obesity.

Lifestyle - is a way of life.

• It is your style of living that reflects your attitudes and values.

• Today, most medical conditions are associated with one’s lifestyle such as diabetes and obesity.

• For you to combat this health hazard, this module will help you to make a paradigm shift to a
healthier lifestyle through AN ACTIVE recreation
•Lifestyle change is the best way of preventing illness and early death.

• Major causes of early death have shifted from infectious diseases to chronic lifestyle-related
conditions such as heart disease, cancer, and diabetes.

• How do you maintain a healthy lifestyle?

1. Engage yourself in regular physical activity.

2. Eat healthy food.

3. Find time to manage stress.

4.Follow good personal healthy habits

Help philosophy

• HEALTH - Those who believe in the benefits of a healthy lifestyle are more likely to engage in
healthy behavior.

• EVERYONE - A healthy lifestyle can be practiced by everyone “health for all”

• LIFETIME - The longer healthy lifestyles are practiced, the greater the benefits.

• PERSONAL - No two people are exactly the same. Your personality needs is the basis of your
lifestyle change.

What affects your weight?

1. Genes – these are inherited traits from your parents.

• Children can inherit the chances of being overweight or obese if born from obese parents, with
approximately 80% chance.

• While non- obese parents can only have 10% chance of bearing an obese or overweight child.

• The rapid growth which teens undergo causes a natural healthy weight gain.

• However, girls in their teens have hormonal changes that cause weight change.

2. Environmental factors – aside from genetic factors, being overweight or obese is also
caused by some environmental factors.

• These include behavior and lifestyle choices.

• When a child is brought up with overeating unhealthy foods and under exercising, he develops a
learned behavior that leads to wrong lifelong habits.

ENERGY BALANCE
The concept of energy balance - compares the amount of energy consumed as food with the
amount of energy expended through physical activities, exercises, and resting metabolism.

• If you can eat more than your energy expenditure, you will gain weight.

• If you eat the same amount of food that your body needs in your daily physical activities, you will
maintain your weight.
• Then if you have more than energy expenditure than food intake, you lose weight.

To sum it up:

• WEIGHT GAIN: more calories consumed/less calories expended

• WEIGHT LOSS: less calories consumed/more calories expended

• WEIGHT MANAGEMENT: calories consumed = calories expended

INDOOR and OUTDOOR RECREATION

• indoor recreation - when the activity is within the premises of your comfort zone at home or inside
a building.

• Recreation is outdoor - when their activity is undertaken in a natural, rural, or open space outside
the confines of buildings, usually a large land area that is close to nature.

INDOOR RECREATION
Badminton - like game was known in ancient Greece and Egypt - a game called battledore and
shuttlecock.

• In the 1860s it was adopted by British Army officers stationed in India.

• The officers took the game back to England, where it became a success at a party given by the Duke
of Beaufort in 1873 at his estate called "Badminton" in Gloucestershire.

• Worldwide popularity for the sport surged only after badminton’s Olympic debut at Barcelona in
1992.

• Games are held inside the gym to avoid the effect of air in the flight of the shuttle.

• The game is played by either singles, doubles or mixed doubles.

• A game of 21 points.

• In the case of a deuce (20-all), one has to gain a two-point advantage over the other.

SKILLS NEEDED IN BADMINTON

• POWER – a player needs power, especially in performing a successful smash.

• FLEXIBILITY- badminton players execute lunges for a quicker return of the shuttle To perform lunge
to its fullest, you need to be flexible.

• AGILITY – players should move quickly in different directions to receive the shuttlecock
immediately.

• FOOTWORK – footwork is important in playing badminton because it helps in the speed of

movement.

VOLLEYBALL
• The beginning of volleyball can be traced from the ingenuity of William J. Morgan in 1895 at
Holyoke Massachusetts.

• Initially, the game was called “mintonette” but in first exhibition game demonstration, Alfred
Halstead suggested the name “Volley Ball” due to the volleying characteristic of the
game.
• In 1910, the game was brought to the Philippines by Elwood S. Brown.

• The Filipinos are credited in the changes of the game with the addition of the skill called “spike or
kill”.

• In 1964, Volleyball had its first summer Olympics exposure as a medal sport.

• Volleyball - is a team sport with six players on each side of the court with a 9x18 meters dimension.

• The object of the game is to send the ball over the net and avoid it from grounding into your own
court.

• A ball, net, and a court are needed to play the game.

• Scoring follows a rally point system.

• A game is won in two out of three sets.

• A set is won by reaching a score of 25.

• In the case of a deuce, a team should have a two-point advantage over the other.

• Players need skills like service, volleying, setting, spiking, and blocking to enjoy much of the game
and gain its fitness benefits

BENEFITS OF SPORTS
• Badminton and volleyball are good recreation activities that involve the physical dimension.

• It enhances the metabolism of the body which in turn is a factor in losing weight.

• Aside from the physical dimension, the games also have claims on affecting the different dimensions
of the health of a person.

• When players control their feelings during games, the emotional dimension is involved.

• Since a sport is fun, emotional wellbeing is improved.

• Playing with strategies and tactics involves the intellectual dimension.

• Thinking of ways on where to direct the shuttle and the ball gives you an advantage of winning and
enjoying the game.

• The social dimensions are seen when players build good relationships.

• Trusting your teammate builds camaraderie and teamwork.

ZUMBA FITNESS DANCE

• Zumba dance is an alternative indoor recreational activity with fitness benefits claims.

• It was accidentally discovered by an Alberto “Beto” Perez, a celebrity fitness Trainor of Colombia in
the mid 90”s.

•the birth of Zumba came about during one of his aerobics calss when he realized that he had
forgotten his aerobics music.

•Quickly, he grab whatever tape he has in his backpack.

• It so happened that his tapes are those of Latin music such as merengue and salsa.

•With his improvisation skill, he was able to create an on- the-spot aerobics class using the non-
traditional music.

•That’s the birth of the dance fitness craze- ZUMBA.

BENEFITS OF ZUMBA
• It improves cardiovascular health –The combination of cardio intervals brought about by the fast
and slow rhythms makes this dance a great cardio interval work-out the fast and upbeat moves of
zumba improve the delivery of blood which carries oxygen to the different parts of the body through
the veins, arteries and heart.

• It helps in losing weight – cardio interval effect of zumba maximizes the burning of calories.

• Joining zumba workout for an hour burns approximately 600 calories.

• It relieves stress. - It is believed that zumba dancing releases more altering endorphins that
melts away worries away.

• It improves mood. - It releases feel good hormones called “endorphin” that improves selfesteem,
self- confidence and self -image.

• It tones the abdominals – the dance moves work on firmer core abdominal muscles.

OUTDOOR RECREATIONAL ACTIVITIES

Hiking is going on an extended walk for the purpose of pleasure and exercise.

•Pleasure includes having close encounter with nature, enjoying the beauty of the environment,
smelling the natural aroma of flowers and trees, and being one with Mother Nature.

•Exercise on the other hand pertains to the fitness benefits that we get from the activity.

•Hiking is more of an adventure

• It offers cardiovascular fitness

• It gives the feeling of relaxation

• It balances your daily life routine

• It’s a good option for weight management activity

ESSENTIAL TIPS FOR THE OUTDOORS

1. Pick a partner.

2. Pick a destination.

3. Know your time and distance.

4. Be Physically Ready

5. Choose your Gear and your Backpack.

6. Pack and wear appropriate clothing.

7. Plan your meals.

8. Keep Communication lines open.

9. Wilderness ethics

THE TEN ESSENTIAL CHECKLIST FOR BACKPACKERS (for safety, survival and basic comfort)

1. Navigation
➢ Map
➢ Compass
➢ GPS (optional)

2. Sun Protection
➢ Sunscreen and lip balm
➢ Sun glasses

3. Insulation
➢ Rain jacket (extra layers for cold conditions)

4. Illumination
➢ Headlamp or flashlight
➢ Extra batteries

5. First-Aid supplies
➢ First-aid kit

6. Fire
➢ Matches
➢ Waterproof container
➢ Fire starter

7. Repair kit and tools

➢ Knife or multi-tool
➢ Kits for stove, mattress: duct tape

8. Nutrition
➢ Extra day’s supply of food

9. Hydration
➢ Water bottles
➢ Water filter or other treatment system

10. Emergency shelter

➢ Tent, tarp, or reflective blanket.

ORIENTEERING - It is an outdoor navigational recreational activity using specially drawn and detailed
maps.

• It requires navigational skills to navigate from point to point normally moving at a speed.

• An orienteering course consist of a series of control points which have to be located in order in the
shortest possible time.
• Here’s the golden rule of orienteering:

➢Only go as fast as you can read the map

➢Know where you are (map-reading skills)

➢Know where your are going ( route-choice skills)

MAP - Is a picture or representation of the earth’s surface.

•It includes a compass rose that shows directions.

•Cardinal directions are the four base parts on a compass.

COMPASS
• A compass - is an invaluable tool that every backpacker should know how to use.

• It is magnetized needle floating in a liquid and responding to the Earth’s magnetic field
consequently revealing directions.

• Generally, a compass - is used to measure bearings and to point locations.

BENEFITS OF ORIENTEERING
1. Conceptual aspects – Since it is a navigational activity, it enhances your decision-making skills
about map interpretations and using compass.

• It also requires you to constantly interpret information contained in the map.

2. Physical Aspect – Orienteering is basically a running sport so it develops your cardiovascular

endurance and general fitness.

• Speed, endurance, and strength are essential components necessary to successfully participate in
the game.

• Technically, this activity captivates the mental and physical challenge features.

3. Personal aspects – Since you are responsible in making decisions in this activity, you develop your
self-confidence and reliance.

• Your aims are clear that you work hard to achieve them giving you the feeling of self-achievement.

4. Social Aspects –You will learn to work cohesively with one another

5. Environmental aspect – It creates an avenue for you to appreciate your environment

THE ROLE OF LOCAL GOVERNMENTS IN PROMOTING PHYSICAL ACTIVITY

➢Local governments can support physical activity in other ways as well.

•Parks and recreation departments.

➢Many cities have worked with school districts to promote walking and bicycling to school.

➢More general efforts to improve traffic safety and enforce traffic laws make streets safer for
children to walk, bicycle, and play.
➢Local governments can provide support resources to local organizations that want to
create healthy environments.

NOTESSSS:
Ways to track weight reduction
OMAD AND MYFITNSS PAL