H.O.P.E.

• Health Optimizing Physical Education (H.O.P.E)


  A component pertaining to the total functioning of the body
• Recreation


  Derived from the Latin word 'recreare' which means to be refreshed
• Parts of a day

  • Existence time
  • Subsistence time
  • Free time
• Existence time


  Time spent for biological needs like having a meal, sleeping and other personal care
• Subsistence time


  Hours spent for economic purposes such as going to work, chores, and for students, hours spent in school and school work
• Free time


  All the remaining time after existence time and subsistence time
• Recreational Activities are actions that are performed solely for the enjoyment, pleasure and amusement of individuals
• Benefits of recreation


  • Refreshes and rejuvenates a person's body and mind
  • Helps a person relax and decrease the effects of work-related and interpersonal stressors
  • Often boosts a person's confidence due to the feelings of accomplishment and pride
  • Sharpens communication, time management, motivational and disciplinary skills
  • Can help a person discover new passions and even a new career path
• Types of Recreational Activities

  • Indoor Recreational Activities
  • Outdoor Recreation
• Indoor Recreational Activities


  • Table tennis, badminton, dart, scrabble, drawing, painting, sewing/knitting, playing piano, dancing, chess, snake and ladders, playing cards, watching television, reading books or magazines, scrolling through pictures, meditating
• Outdoor Recreational Activities


  • Hiking, trekking, orienteering, bicycling, walking, skating, swimming, horseback riding, rowing a boat, camping, fishing, hunting, picnicking, surfing, scuba diving, rafting, canoeing and kayaking, snorkeling, mountaineering, partying, jogging, gardening, sky diving, paragliding, tennis, golf, studying nature, and visiting archaeological and historical sites
• Active Recreation


  An activity engaged in for the purpose of relaxation or enjoyment with primary activity/focus requiring physical effort
• Passive Recreation


  Activities that involve using little or no physical activity
• The Leave No Trace Seven Principles

  • Plan Ahead and Prepare
  • Travel and Camp on Durable Surfaces
  • Dispose of Waste Properly
  • Leave What You Find
  • Minimal Campfire Impacts
  • Respect Wildlife
  • Be Considerate of Other Visitors
• Health-Related Fitness (HRF)


  A component pertaining to the total functioning of the body that has a relationship with good health or a lower risk of illness
• Components of Health-Related Fitness

  • Cardiovascular Endurance
  • Muscular Strength
  • Muscular Endurance
  • Flexibility
  • Body Composition
• Cardiovascular Endurance


  The ability of the heart, lungs, and blood vessels to supply oxygen to your body tissues during sustained physical activity
• Muscular Strength


  The maximum amount of force a muscle can exert in single effort
• Muscular Endurance


  The ability of the muscle to continue to perform without fatigue
• Flexibility


  The ability to bend and move the joints through the full range of motion
• Body Composition


  The percentages of fat, bone, water, and muscle in a human body; often the ratio of lean tissue to fat tissue
• Body Composition Measurements


  • BMI - Body Mass Index
  • Waist to Hip Ratio
  • Skin fold Test
• Fitness


  The condition of being physically fit and healthy
• Fitness Goal


  A specific training objective or physical challenge you set for yourself
• SMART Fitness Goal


  Specific, Measurable, Achievable, Realistic, Time-bounded
• FITT Principle


  Frequency, Intensity, Type of Training, Time
• Resting Heart Rate (RHR)

  Normal range is 60-100 beats per minute
• Maximum Heart Rate (MHR)

  220 - age = maximum heart rate
• Heart Rate Reserve (HRR)

  MHR - RHR
• Target Heart Rate (THR)

  Moderate Intensity: 50% - 70% of HRR + RHR

  Vigorous Intensity: 71% - 85% of HRR + RHR
• Mountaineering


  A sport in attaining or attempting to attain high points in mountainous regions, mainly for the pleasure of the climb
• Basic Forms of Climbing

  • Rock Climbing
  • Snow and Ice Climbing
  • Mixed Climbing
• Hiking


  Not very strenuous, done on man-made roads or well-made trails, shorter in distance, takes a day or two, scenery not diverse, perfect for beginners, budget-friendly
• Trekking


  More vigorous, done over a variety of terrain, takes longer time, entails more days and nights in the outdoors, not for people who haven't hiked first, equipment intensive, physically and mentally challenging
• Basic Skills in Hiking

  • Setting Hiking Pace
  • Establishing Your Rhythm
• Hiking


  Not very strenuous, done on man-made road, well-made trails, shorter in distance, takes a day or two, scenery not diverse, perfect for beginners, budget-friendly
• Trekking


  More vigorous, done over a variety of terrain, takes longer time to hike, entails more days and nights in the outdoors, not for people who haven't hiked first, equipment intensive, physically and mentally challenging
• In other countries, backpacking, trampling, or bushwalking are terms used for treks
• Locally, the term "organized climb" is a term that may also mean trekking
• Setting Hiking Pace


  The hikers sets the pace to make the body feel good. The heart, lungs, and legs become the monitor whether one is within his/her pace or not.