PEH 2ND GRAD 1ST SEM

• Recreation - is derived from the Latin word recreare which means to be refreshed. Done during vacation or school break, holidays, long weekends, school breaks, and summer vacations
• outdoor recreation - organized activities done during one's free time for his/her own personal reasons, where an interaction between man and an element of nature is present.
• A day can be divided into three parts according to CLAYNE R. JENSEN (2006)
• Existence time -is time spent for biological needs like having a meal, sleeping, and other personal care.
• Subsistence time -refers to the hours spent for economic purposes such as going to work, chores, and for students, hours spent in school, and school work.
• Free time- the best time to do recreational activities, to relax, and to rejuvenate.
• Physical/Personal Health Benefits- Helps promote physical fitness, Aids stress management. Plays an important role in the human development process.
• Psycho-Emotional Benefits -Engaging in outdoor recreational activities helps people to rest, relax, destress or unwind, and feel revitalized. Being outdoors also improves our self-esteem, confidence, and creativity.
• Social Benefits- Provides leadership opportunities that build strong communities, and reduce alienation, loneliness, and antisocial behaviors
• Economic Benefits- Serves as a preventive health service, results in a fit and untimely, productive workforce, and motivates business relations and expansion in the community
• Environmental Benefits - Creates awareness of and interest in nature, especially during trekking and hiking activities. Encourages involvement in the conversation of natural resources.
• In the first minutes and hours after an injury occurs, follow the PRICED procedure
• Protection - Remove additional risk or danger from the injured area. Rest - Stop moving the injured area. Ice - Apply ice to the injured area for 20 minutes every two hours for two days. After two days until the fifth day, apply ice less frequently. Warm compress can be applied after to hasten the healing process of the damaged tissues. Compression - Apply clastic bandage or compression to the injured area. Elevation - Raise the injured part above heart level. Diagnosis - Acute injuries should be evaluated by health-care professionals.
• In the first few days after an injury, it is important to avoid HARM.
• Heat - Any kind of heat speed up the circulation, resulting in more swelling and longer recovery. Alcohol - Alcohol can increase swelling resulting to longer recovery. Running or other excessive exercise - Exercising can cause further damage to the injured part. It also increases blood flow resulting to more swelling. Massage - Massage increases swelling and bleeding into the tissue that prolongs recovery time.
• KAYAKING - is a water sport that makes use of a kayak in moving through different bodies of water
• Basic Equipment in Kayaking: - Kayak - Paddle - Personal flotation device or PFD - Helmet - Sprayskirt or skirt
• It is believed that man learned to swim by observing animals.
• In 1866 swimming for man was included in the First Modern Olympic Games in Athens
• During the late 1980s, American swimmer David Berkoff perfected a technique called underwater dolphin
• People in the Stone Age overcame water obstacles by clinging to logs and animal bladders.
• In 1940’s, breaststrokers discovered that they could go faster by bringing both arms forward over their heads. This practice was immediately FORBIDDEN in breaststroke
• • In Philippine history, the holding of the first dual swimming meet between Manila YMCA and the Fort Mckinley YMCA in 1910 marked the formal inception in the Philippines of swimming as competitive sports.
• Bobbing- is a rhythmic breathing pattern that is important to prevent water from entering the nose
• . Gliding - helps you to get used to the sensation of moving through the water headfirst.
• Floating Technique - it's the first step in learning how to swim freestyle, backstroke, and elementary backstroke.
• Treading water - involves a swimmer staying in a vertical position in the water while keeping his or her head above the surface of the water
• Doggy paddle - Combining basic kicking with paddling arms
• Flutter kick - keep the legs up and in the shadow of the upper body and assist body rotation for arm strokes.
• FREESTYLE - the most popular stroke and the easiest for beginners to learn. - It is a simple flutter kick and windmill arm motion in prone position.
• BACKSTROKE - Similar to freestyle is that you use an alternative windmill arm stroke and flutter kick in supine position.
• BREASTSTROKE - involves exquisite timing, and in fact, you can be disqualified from competition if you miss even one stroke. The basics are that your arms pull, you breathe, you kick (arms alternate with the kick), and you glide.
• BUTTERFLY - NOT recommended for beginners because it requires perfect timing and a good deal of strength. - During the stroke, the legs move together in a dolphin kick (imagine a mermaid), the arms move together to push the water downward and backward, and the torso undulates like an earthworm as the body moves forward through the water.
• ELEMENTARY BACKSTROKE - A basic swimming technique that is easy to learn and therefore useful for improving your water confidence as a beginner
• SIDESTROKE - swimmer lies on one's side with asymmetric arm and leg motion and it is helpful as a lifesaving technique and is often used for long-distance swimming
• WATER SURVIVAL - refers to the ability to survive in or around water in case of an emergency situation. This includes skills such as treading water, floating, and using personal flotation devices (PFDs) or life jackets.
• DROWN PROOFING - a technique for surviving in water disaster scenarios without sinking or drowning
• Drown Proofing-HELP (Heat Escape Lessening Posture) Position - This position protects the body’s three major areas of heat loss (groin, head/neck and rib cage/armpits) wearing a personal floating device (lifejacket) or holding onto a buoyant aid allows to draw the knees to the chest and arms to the side would lengthen the chance of survival.
• Drowning – the death from asphyxia due to suffocation caused by water entering the lungs and preventing the absorption of oxygen leading to cerebral hypoxia.
• Near drowning - the survival of a drowning event involving unconsciousness or water inhalation and can lead to serious secondary complications including death after the event.