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• Recreation


  Any activity that takes place during your free time, does not follow standard rules, can be done anywhere, and gives enjoyment and self-satisfaction
• Recreare


  Latin word meaning to be refreshed, to relax or to enjoy
• Types of recreational activity

  • Passive (little exertion, generally sustained e.g. watching TV, listening to music, reading)
  • Active (exert more energy and effort e.g. jogging, swimming, hiking, biking, gardening)
• Classification of recreation


  • Spectator type (people spend time watching and derive enjoyment)
  • Participant type (people gain enjoyment by joining the activity)
• Aquatic recreational activities


  • Excellent for maintaining physical fitness, can improve cardiorespiratory endurance, muscle strength, and bone strength while having fun
• Aquatics


  All sports activities in water (swimming, polo, diving, synchronized swimming)
• Swimming strokes


  • Freestyle
  • Butterfly
  • Breaststroke
  • Backstroke
• Freestyle stroke


  Fastest stroke, requires coordination of legs, arms, head and breathing
• Butterfly stroke


  Hardest to execute but most fun to watch, involves spreading arms like wings and pushing feet up and down
• Breaststroke


  Seen as slowest but suitable for long distance, engages forearms, chest and upper back
• Backstroke


  Popular for recreational swimmers who like to watch the clouds, face never goes below water surface
• Basic swimming skills


  • Breathing properly
  • Sculling
  • Coordinating actions
  • Learning strokes
  • Diving
• Kayaking


  Water sport involving paddling using a double-bladed oar and a small boat called a kayak
• Surfing


  Surface water pastime where the wave rider rides on the forward part of a moving wave
• Wakeboarding


  Water sport where the rider, standing on a wakeboard, is towed behind a motorboat across its wake to perform aerial maneuvers
• Snorkeling


  Practice of swimming on or through a body of water while equipped with a diving mask, snorkel, and usually swim fins
• Water aerobics


  Performance of aerobic exercise in water, done mostly vertically and without swimming, a type of resistance training
• Freediving


  Form of underwater diving that relies on breath-holding until resurfacing rather than using breathing apparatus
• Scuba diving


  Mode of underwater diving where the diver uses a self-contained underwater breathing apparatus (scuba)
• Mountaineering


  Sport of attaining, or attempting to attain, high points in mountainous regions, mainly for the pleasure of the climb
• How to climb a mountain

  1. Physical preparation (cardiovascular exercise)

  2. Mental preparation (commit time and energy, prepare for hardships)

  3. Going with a guide (for new mountaineers)
• Scuba diving


  • Allows divers greater independence and freedom of movement than surface-supplied divers
  • Allows divers longer underwater endurance than breath-hold divers
• Outdoor activities


  • Mountaineering
  • Hiking
  • Trekking
  • Camping
  • Orienteering
• Mountaineering


  The sport of attaining, or attempting to attain, high points in mountainous regions, mainly for the pleasure of the climb
• How to climb a mountain

  1. Physical preparation

  2. Mental preparation

  3. Going with a guide
• Physical preparation


  Mountaineering can involve a lot of gear, and your body needs to be in good working order. Running, cycling and swimming are good ways to prepare your cardiovascular system.
• Mental preparation


  Mountaineering requires more than athleticism and technical climbing skill. It takes a different mindset from sport climbing close to civilization. You must commit more time and energy to complete an alpine climb, and you must be prepared for some hardships, discomfort and risk along the way.
• Going with a guide


  If you're new to mountaineering, hiring a guide service is a way to jump right into the sport and learn basic skills in climbing.
• Hiking


  An outdoor activity which consists of walking in a natural environment, often in mountainous or scenic terrains.
• Essential gears in hiking


  • Backpack
  • Water
  • Food
  • Fire starter and matches
  • Knife
  • Map and compass
  • Flashlight
  • Rain gear and clothes
  • First-aid kit
  • Insect repellent
• Packing your backpack for hiking

  • Tips not provided
• Essential tips on hiking

  • Avoid hiking alone
  • Tell someone where you're going and when you'll return
  • Stay on marked trails
  • Always carry a raingear and turn back in bad weather
  • Dress in layers; avoid cotton
  • Carry plenty of water; never assume stream water is safe
  • A celluar phone may not work in the wilderness but give details about your location if it does
• How to save yourself when lost in hiking

  1. Stay put; just stay where you are

  2. Make a shelter

  3. Stay warm and dry

  4. Be visible and be heard

  5. Seek an open space rather than staying in tree-covered places
• Hiking


  Involves a long energetic walk in a natural environment on hiking trails or footpaths for a day or overnight
• Trekking


  Involves a long vigorous hike in wild natural environment for multiple days. It can be done off hiking trails.
• Types of trekking


  • Tea House Trek
  • Camping Trek
• Tea House Trek


  Trekking where you have food and rest in nearby accommodations during the day
• Camping Trek


  Trekking where you have to carry all the equipment for camps and food by yourself, and the food is cooked by the trekking team
• Health benefits of hiking and trekking

  • Lowers risk of heart disease and improves blood pressure
  • Improves overall fitness
  • Improves mental health
  • Burns calories
  • Increases creativity
• Trekking checklist


  • Hiking backpack
  • Weather-appropriate clothing
  • Hiking boots or shoes
  • Plenty of food
  • Plenty of water
  • Navigation tools such as a map and compass
  • First-aid kit
  • Knife or multi-tool