Physical Education

and Health 4
Quarter III

Department of Education Republic of the Philippines

Title: RECREATIONAL ACTIVITIES

Lessons Learning Competencies

Lessons 1 -8 Discuss the nature of different recreational activities
(PEH12FH-IIa-20)

Explain how to optimize the energy systems for safe

and improved performance (PEH12FH-IIb-c-2);

Describe the role of physical activity assessments in

managing one’s stress (PEH12FH-IIf-5);

Engages in moderate to vigorous physical activities

(MVPAs) for at least 60 minutes most days of the
week in a variety of settings in and out of school.
(PEH12FH-la-t-8)

Observes Personal safety protocol to avoid

dehydration, overexertion and hyperthermia during
MVPA participation (PE12FH-il-t-10)

Demonstrates proper etiquette and safety in the use

of facilities and equipment (PEH12FH-la-t-12)

Recognizes the value of optimizing one’s health

through participation in physical activities (PEH12FH-
IId-t-14)

Total hours: 10
 PRE-TEST

Test I. Multiple Choice. Direction: Choose and encircle the letter of the correct
answer.

1. Recreation comes from the Latin word recreare which means

a. to be refreshed b. to eat c. to play d. to work
2. Which of the following is an example of passive recreation?
a. hiking b. playing rugby c. reading books d. swimming
3. Which of the following is an example of outdoor recreation?
a. biking b. playing scrabble c. reading books d. watching TV
4. It is a sport or activity of propelling oneself through water using the limbs.
a. boating b. fishing c. rafting d. swimming
5. It is the activity of being moved quickly in a raft (small boat filled with air) along rivers where
the current is very strong.
a. boating b. fishing c. rafting d. swimming
6. It is an activity of rowing or sailing in boats as a sport or form of recreation.
a. boating b. fishing c. surfing d. swimming
7. This activity is quite challenging, allowing the trekkers to pass through an uncharted paths.
a. camping b. hiking c. orienteering d. trekking
8. It is an outdoor activity that requires you to follow a specific sequence of pre-set course with
the help of navigating devices, specifically maps and compass to go through an unfamiliar
terrain. a. camping b. hiking c. orienteering d. trekking
9. Stella is planning to go on hiking in the next few hours. What would be the best choice
of foods is she going to prepare?
a. Carbo-loaded b. Oily c. Salty d. Sweets and Dried
10. How many glasses of water our body needs in order to stay hydrated?
a. 2 b. 4 c. 6 d. 8
11. Why do you need to drink plenty of water?
a. It is essential nutrient for your body. c. Your neighbors are doing the same.
b. Your teacher tells you to do so. d. You have sufficient supply of water at home.
12. Which of the following is NOT true about drinking water?
a. It is an essential element that helps regulate your body temperature.
b. It lubricates our joints.
c. It makes us smart and sexy.
d. It flushes our waste through urine.
13. When is the best time to drink water?
a. After the thirst is felt c. During the time when the thirst is felt
b. Before the thirst is felt d. All of the above
14. After a day of trekking, James is advised by his guide to sleep for 7-9 hours on the day before
the final trek. Which of the following aspects can recover if James will follow the advice?
a. Psychological b. Physiological c. Physical d. All of the above
15. Which of the following is TRUE about sleep and performance?
a. Getting enough sleep is important to athletic performance.
b. Good sleep can improve performance in athletes.
c. Sleep is the time when your body repairs itself.
d. All of the above

1
 Lesson
Concept of Recreation
1
What’s New
Activity 1: LET’S DANCE
Stretch. Stretch. Stretch. I know that you are already bored at home. But hey, break the
ice by dancing to the music of your choice. You want Budots or Tik-Tok? Let all the family
members take turn in dancing your hearts away. With this activity, you will not only forget the
boredom you experienced the whole long vacation but unknowingly, you have stretched your
muscles. It’s a good bonding with the whole family, too!

What Is It?
It’s been months that you are staying at home. It was a longer vacation that you
experienced because of the threat of the COVID-19. You may be bored but don’t worry. You can
turn the things around you into something that gives you self-gratification. There are many
recreational activities you can do to relax and to enjoy.
Any activity that takes place during your free time is referred to as recreation. It does not
follow standard rules; it can be done anywhere; and most of all, it gives enjoyment and self-
satisfaction. Recreation is derived from the Latin word, “recreare” which means to be refreshed
(mapasigla), to relax or to enjoy. Participation in recreational activities varies from one person to
another depending on one’s intention, reason or belief.
How do you spend your free time? Recreation is categorized into active recreation and
passive recreation. Active recreational activities include jogging, swimming, hiking, biking or
gardening while passive recreational activities include watching television, listening to music or
reading books. Moreover, active recreational activities can be done indoor or outdoor. Where do
you prefer to do recreational activities? It depends on you. Whether indoor or outdoor, what
matters most is its holistic impact on you as a person.
Having in touch with nature can give so much relaxation. Walking on green grass by the
woods or just watching birds early in the morning while holding hands with your loved ones (family)
is a unique bonding time away from the day-to-day routine. Others love to do these activities in
water while those adventurers would prefer more on air. Our country has many places to explore
and to start many recreational activities, whether on land, in air or on water. In your community,
what activities can you offer? Had you tried it before?

2
 What’s More?
Activity 2. WHERE DO I BELONG #1?

Classify the recreational activities. Draw a sun if the activity is an ACTIVE

recreation. Draw a moon if it is a PASSIVE recreation.

a. Swimming
b. Collecting stamps
c. Biking
d. Jogging
e. Reading books

Activity 3. WHERE DO I BELONG #2?

Classify the recreational activities. Draw a heart if the activity done indoor.
Draw a star if it is done outdoor.

a. Fishing
b. Camping
c. Watching TV
d. Collecting sea shells
e. Picnic

Activity 4. WHERE DO I BELONG #3?

Classify the recreational activities. Write L if it is on land, A if it is in the air and W if

it is on water.
a. Boating
b. Skydiving
c. Rock climbing
d. Bamboo rafting
e. Hiking

What I Have Learned

Reflection:
Based on the lesson, what type of recreational activities did you do with your family during
free time? Is it important to spend your leisure time with them?

3
 What I Can Do

List down as many recreational activities you can do at home during this pandemic.
Plan out how the whole family can participate in this activity/ies.

Lesson
Aquatics
2
What’s In
Nature offers a lot of opportunities for you to enjoy life and have fun with your loved
ones (family and friends). Regardless of your reason for joining, you can do
these anytime, anywhere, anyhow. You have all the choices whether you will have
it on land, in the air or in water.

What I Need to Know

At the end of this lesson, you should be able to:
1. Discuss the nature of aquatic recreational activities;
2. Identify the different aquatic recreational activities.

What’s New?

Activity 1: GUESS WHAT?

Arrange the jumbled letters until you get the right term.

Jumbled Words Answer

1. GNISIMWM
2. HGFIISN
3. DGIIVN
4. OOMBBA FTRIGAN
5, IGSILAN

4
 What Is It?
Water or aqua provides environments that are beneficial to you. An array of recreational activities
can be done in rivers, beaches, swimming pools, and the like. These activities are a good source
of relaxation, enjoyment and exercise. What recreational environments do you have in your
community? Feel free to briefly share your most unforgettable experiences in these environments
long before the community quarantine in your place started, in the space provided below.

Because our country is rich in natural resources, we have varied outdoor aquatic recreational
activities to choose from. These common recreational activities in the Philippines include the
following:

Recreational
Picture Definition
Activity

the sport or activity of propelling oneself

Swimming
through water using the limbs

[Link]

the sport or pastime of riding a wave

toward the shore while standing or lying on
Surfing
a surfboard.

[Link]

5
 rowing or sailing in boats as a sport or form
of recreation.
Boating

[Link]

the activity of being moved quickly in a raft

(small boat filled with air) along rivers
White Water where the current is very strong
Rafting

[Link]

the activity of catching fish, either for food

Fishing or as a sport.

[Link]

the activity of traversing the rivers usually

Bamboo
using a raft made of bamboo to carry
Rafting
people and goods on extended journeys.

[Link]

6
 What’s More?

Activity 2. KUNG MAIBABALIK KO LANG

1. Think of the outdoor recreational activities you and your family did before the quarantine
period.
2. Describe how you and your family support and help each other in planning and realizing
such activity. Did you find enjoyment in what you did? What lesson did you learn from this
activity? Write your observations in a sheet of paper.

Notes to the Teacher

Use this rubric to evaluate the output of Activity 2. You may also require them to paste
a picture that supports their explanation about the activity. (Rubric may be
changed depending on the agreement between the teacher/facilitator and the learner).

Rubric for Essay

Criteria Rating
The paper relates entirely to the assigned topic
or issue. 5 4 3 2 1
The paper conveys a genuine personal view
regarding the topic or issue. 5 4 3 2 1
The work is original.
5 4 3 2 1

Activity 3. MY BUCKET LIST

1. Think of one or more recreational activities that you dream of doing with your
loved ones (family or friends) when the pandemic is over.
2. Draw it in one (1) whole bond paper. Make your drawing colorful.
3. Write your reflection below your drawing

Notes to the Teacher

Use the rubric below to evaluate the output of Activity 3. (Rubric may be changed
depending on the agreement between the teacher/facilitator and the learner).

Rubric for Drawing

Criteria Rating
The drawing clearly expresses the
information and message. 5 4 3 2 1

The drawing is creative and artistic. 5 4 3 2 1

The drawing highlights important information
relevant to the topic. 5 4 3 2 1
7
 What I Have Learned
Reflection:
Based on the lesson, how important are the aquatic recreational facilities to your family and
the community as a whole?

What I Can Do

Modify an aquatic activity you can do at home with your loved ones.
Explain briefly how you are going to do it.

Lesson
Mountaineering
(Hiking, Trekking, Camping, Orienteering)
3
What’s In

How was your aquatic activity at home? Did you just enjoy a bucket of water in taking a
bath or you just had a very relaxing time while singing under the shower? Perhaps, you made your
own version of a bathtub or a swimming pool where you completely submerged your body to be
refreshed from the very hot days during your vacation. Only if you were allowed to go out on hiking
or jogging and feel the cold breeze early in the morning, you would have been doing it on a daily
basis in order to stay fit. Did you miss it already? Relax and enjoy as you are about to explore
the caves of knowledge and climb the mountains of activities this lesson is going to offer you.

What I Need to Know

At the end of this lesson, you should be able to:
1. Discuss the nature of mountaineering;
2. Identify the different outdoor recreational activities related to mountaineering;
3. Advocate community/home efforts to increase participation in outdoor recreational
activities.
8
 What’s New?
Activity 1: #EXTREME TREKS

1. Find the correct answer by matching the provinces in Region X (Northern Mindanao) in
Column A with the names of the mountains found in Column Write the letter only.

Answer Column A Column B

1. Bukidnon a. Mt. Malindang

2. Misamis Oriental b. Mt. Hibok-Hibok
3. Camiguin c. Mt. Sumagaya
4. Lanao del Norte d. Mt. Kitanglad
5. Misamis Occidental e. Mt. Inayawan

What Is It?
Are you planning a walk after the community quarantine? How about a longer walk with your loved
ones (family and friends)? Have you explored the mountains, hills, caves, forests or hidden falls
in/near your community? If your answer is no, then think again. Maybe you are still a stranger in
your own place.
Consider some outdoor recreational activities that bring you closer to nature. It is very relaxing to
hear the sound of singing birds and bubbling brooks; very soothing when you feel the breath of
fresh air on your face and smell the divine fragrance of flowers. A line in an energy beverage
commercial says, “Great things start from small beginning.” So, start your recreational activities
with hiking and/or jogging even within your compound this season.
To fully understand, the following terms related to mountaineering are defined below.

Recreational Activity Definition

It is an outdoor activity where there are clear paths to follow. Paths are
usually beautifully charted with signs so that hikers won’t get lost along
Hiking
the trails. Natural hiking trails serve as guides of the hikers to their
destinations. It is usually shorter than trekking.
This outdoor activity is a longer journey on foot compared to hiking. The
activity is quite challenging, allowing the trekkers to pass through an
Trekking uncharted paths. Sometimes, this will take within a few days or weeks.
Usually, undeveloped places are explored in trekking where there is a
close-up view of the wonders of nature.
Camping is an enjoyable outdoor activity that allows you to experience
simple adventures outside your homes. It allows a lot of moving since
it involves activities like carrying backpacks, hiking and most of all
Camping pitching of tents. This activity lets you experience interaction and
bonding with others while engaging in different educational activities.

It is an outdoor activity that requires you to follow a specific sequence

of pre-set course with the help of navigating devices, specifically maps
Orienteering
and compass to go through an unfamiliar terrain. Aside from physical,
9
 this activity requires mental toughness to be able to reach the expected
destination.

You can always make your own version of these recreational activities at home. Just be creative
and innovative. Even a simple household chore can be converted into something that will give
you and your loved ones an avenue to enjoy, relax and bond with one another during quarantine
period.

What’s More?

Activity 2. SIMPLE RECALL

1. Have you gone to camping, whether in school, in church or with family? Share your
experience.
2. Did you find enjoyment in the activity? What lesson/s did you learn from this activity? Write
your observations in a sheet of paper.

Notes to the Teacher

Use this rubric to evaluate the output of Activity 2. You may also require them to paste a
picture that supports their explanation about the activity. (Rubric may be changed depending on
the agreement between the teacher/facilitator and the learner).

Rubric for Essay

Criteria Rating
The answer relates entirely to the assigned
topic or issue. 5 4 3 2 1
The answer conveys a genuine personal view
regarding the topic or issue. 5 4 3 2 1
The work is original. 5 4 3 2 1

Activity 3. CAMPING FOR FUN

1. Put up a *tent on your lawn on a starry night. Allow the whole family to suggest activities
and participate in your organized camping. Suggested activities may include but not limited to
story-telling, eating dinner together, stargazing or making hand shadows. How would you evaluate
this activity? Does it support relaxation, enjoyment and family bonding? How? Briefly discuss
your answer in a sheet of paper.

10
 Notes to the Teacher

*You may use blanket as a substitute of a camping tent.

*To the teacher/facilitator. Use this rubric to evaluate the output of Activity 3. You may also require
them to paste a picture that supports their explanation about the activity. (Rubric may be changed
depending on the agreement between the teacher/facilitator and the learner).

Rubric for Essay

Criteria Rating
The answer relates entirely to the assigned
topic or issue. 5 4 3 2 1
The answer conveys a genuine personal view
regarding the topic or issue. 5 4 3 2 1
The work is original. 5 4 3 2 1

What I Have Learned?

Reflection:

Write a reflection on the importance of your participation in outdoor recreational activities to

yourself and to your family. How is doing outdoor recreational activity with your loved ones
contribute significant changes to you as an individual. Write your answer in a (1) whole bond paper

What I Can Do?

In times of crisis, food is our most essential basic need. Considering the many challenges, to
include finances, faced by your breadwinners, you can always help them bring nutritious food on
the table to eat. How? Cultivate your vacant lot into a vegetable garden. If you are living in an
urban community, make an innovation by cultivating an urban garden using recyclable materials
as your pots/plots. In your little ways, you can bring joy to their hearts and at the same time, keep
yourself fit through this physical activity.

Summary
 Any activity that takes place during your free time is referred to as recreation. It does not follow
standard rules; it can be done anywhere; and most of all, it gives enjoyment and self-
satisfaction.

 Recreation is derived from the Latin word, “recreare” which means to be refreshed (mapasigla),
to relax or to enjoy.

 Participation in recreational activities varies from one person to another depending on one’s
intention, reason or belief.
11
 Recreation is categorized into active recreation and passive recreation. Active recreational
activities include jogging, swimming, hiking, biking or gardening while passive recreational
activities include watching television, listening to music or reading books.

 Active recreational activities can be done indoor or outdoor.

 Our country has many places to explore and to start many recreational activities, whether on
land, in air or on water.

 Water or aqua provides environments that are beneficial to you. An array of recreational
activities can be done in rivers, beaches, swimming pools, and the like.

 Common aquatic recreational activities in the Philippines include swimming, surfing, boating,
rafting and fishing.

 Mountaineering is another outdoor recreational activity that brings you closer to nature.

 Some terms related to mountaineering are hiking, trekking, camping and orienteering.

Lesson
Getting Refreshed:
Your Food and You
4

What I Need to Know

At the end of this lesson, you should be able to:
1. Name and differentiate the three basic food groups;
2. Apply tool that help one make wise food choices
3. Recognize the value of optimizing one’s health through nutrition.

What’s New

Activity 1: LET’S GO, LET’S GROW, LET’S GLOW

In previous years, you were taught about the three basic food groups. In this activity,
classify the foods into GO, GROW or GLOW.
12
 Food Group Food Group
1. Corn 6. Malunggay
2. Orange 7. Banana
3. Fish 8. Squash
4. Egg 9. Mango
5. Rice [Link]

What Is It?

Are you eating right? What do you consider as “right food”? Do you eat regularly? Do
you binge eat? Do you eat when you have a problem? In a day, how many times do you eat?
Three? Four? Nth Times? Oh, come on. You need to double check your eating habit. For
you to know if you have taken in the foods needed by your body, consider first remembering
the three basic food groups.

These are the grow foods, go foods and glow foods that your body needs in order to get you
going in your day to day activity and to keep you healthy.

Group Definition Examples

Go Foods Go Foods are the kind of food that give fuel
and help us keep going. These nourishments bread, rice, pasta, cereals
give our muscles fuel to run, swim, jump and and potato.
our brain to stay focused
Grow Foods Grow Foods help our body grow bigger and Eggs, meat, fish milk, cheese
stronger. ‘Grow’ foods help build our body’s and yoghurt
bones, teeth and muscles.
Glow Foods Glow Foods are full of vitamins and minerals
to keep our skin, hair and eyes bright and
glowing. ‘Glow’ foods can keep our immune all fruits and vegetables.
system strong so that we can fight bugs and
viruses.

The food that the body takes in is essential for a person to be fit. You’re eating habit, which
includes correct eating behavior and pattern has to be established especially when you are going
to carry out a task in the next few hours. Doing outdoor recreational activities require you to eat
the right amount and right choice of food. Be reminded as well that in doing moderate to vigorous
physical activities (MVPAs), you need to fuel up and to keep your energy up throughout the day.
In the Philippines, we have a food guide called Pinggang Pinoy (Figure 1.1). This helps us
make informed choices about the food we eat and to help us achieved a balanced diet. Unhealthy
food may lead us to not performing well in any of the physical activities because of its adverse
effect to our body.

13
 Source: [Link]
Figure 1.1
Pinggang Pinoy

What’s More?
Activity 2. WHAT I EAT TODAY
Recall what you have eaten in a given day. Keep a record of your food intake. Classify
it into go, grow or glow foods.
Meal, Snack or Go Grow Glow
Beverage
Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

After Dinner

14
Activity 3. ANG AKING PINGGAN

1. Consider yourself doing an outdoor recreational activity. Following the

Pinggang Pinoy idea, draw on the plate below the food and drinks you plan to
take regularly in preparation for your adventure.
2. Make your work presentable.

Source: [Link]

Notes to the Teacher

Use the rubric below to evaluate the output of Activity 3. (Rubric may be
changed depending on the agreement between the teacher/facilitator and the learner).

Rubric for Drawing

Criteria Rating
The drawing clearly expresses the
information and message. 5 4 3 2 1

The drawing is creative and artistic. 5 4 3 2 1

The drawing highlights important information
relevant to the topic 5 4 3 2 1
15
 What I Have Learned

Summarize your learning about the importance of proper nutrition and balanced diet.

What I Can Do

As a student, what can you do to keep yourself healthy? How are you going to
introduce Pinggang Pinoy to your family?

Lesson
Quenching Your Thirst
5
What’s In

Eating the right amount and right choice of food is very important in keeping
a fit body. A fit body is an essential part of planning for outdoor recreational
activities, especially those that are moderate or vigorous in nature. Take note that
the amount of food to be taken in largely depends on the nature of the adventure
you are going to consider. Always keep in mind that on top of the list of things, you
need to plan for the fuel that your body needs – food.

16
 What I Need to Know

At the end of this lesson, you should be able to:

1. Explain the importance of water to one’s body especially during one’s
participation to outdoor recreational activities;
2. Interpret one’s hydration status
3. Recognize the value of optimizing one’s health through proper hydration.

What’s New?
Activity 1: WATER PLEASE.

1. Observe the picture closely.

Source: [Link]

2. What can you say about picture? Describe it physically. Why is it withered? What
could have been done?
3. Write your observation on the blank provided.

17
 What Is It?
Like any other living things in the world, your body needs water. You need
water to survive. It is an essential element that helps regulate your body
temperature and lubricates tour joints. It also flushes our waste through urine. Your
body needs at least 8 glasses of water every day. Can you consume that much?
Aside from the tap or bottled, water can be obtained from the food and
beverages you consume every day. Water consumption depends also on the kind
of food you are taking in. If you eat more dehydrated or dried and salted foods, the
more you need water to keep your body hydrated. If you are drinking at least the
minimum volume of fluids in a day, then you are adequately hydrated.
When you do moderate to vigorous physical activities out of door, you have
to deal with temperature. The hotter the temperature, the more your body sweats.
When you sweat out, it means you have started losing fluid in your body. It is
important to know that you should drink before you get thirsty because by the time
you will feel it, your body is already dehydrating. Aside from sweating fluids are lost
also when urinating, defecating and breathing.
The more you are exposed to high temperature, especially when doing
vigorous activities that you do not normally do, the more you easily get dehydrated.
Always bring water with you. Replace the fluid loss as much as needed in order to
function properly. Let us check your hydration status.

Source: [Link]
18
 What’s More?

Activity 2. OMG!
1. Early in the morning, check the color of your urine and know your hydration status
based on the Hydration Status Chart above.
2. Continue observing and record the status after every urination. Are there any
changes in the color?
3. Use the table below for this activity.

Time Hydration Status Intervention

Ex. Ex. Ex.
(5:00 A.M.) (Severely Dehydrated) (Drink one glass of water)

4. Describe how you feel about knowing your hydration status. You may also include
the whole family in this assessment. What lesson did you learn from this activity? Write
your observations in a sheet of paper.

.
Notes to the Teacher
Use this rubric to evaluate the output of Activity 2. You may also require
them to paste a picture that supports their explanation about the activity.
(Rubric may be changed depending on the agreement between the teacher/facilitator
and the learner).
Rubric for Essay
Criteria Rating
The paper relates entirely to the
assigned topic or issue. 5 4 3 2 1
The paper conveys a genuine
personal view regarding the topic or 5 4 3 2 1
issue.
The work is original.
5 4 3 2 1

19
 Activity 3. YOU ARE THE WATER OF MY LIFE

Write an essay about the importance of water to your life. Write this in (1) whole bond paper.

Notes to the Teacher

Use the rubric below to evaluate the output of Activity 3. (Rubric may be
changed depending on the agreement between the teacher/facilitator and the
learner).

Rubric for Essay

Criteria Rating
The paper relates entirely to the
assigned topic or issue. 5 4 3 2 1
The paper conveys a genuine personal
view regarding the topic or issue. 5 4 3 2 1
The work is original.
5 4 3 2 1

What I Have Learned

Summarize your learning about the importance of keeping hydrated. How important
is the water to your health?

What I Can Do

As a student, what can you do to keep hydrated? How are you going
to impart to your family the knowledge you learned from this lesson?

20
Lesson
Sleep Tight, Wake Up Right
6
What’s In
After learning things in the previous lessons, are you now conscious about eating the
right food and drinking plenty of water to stay fit and to perform your daily routine
efficiently and effectively? Eating nutritious and balanced diet is a big YES in fuelling
your body and in getting ready for the day’s big challenge. But don’t forget that proper
hydration is equally important in providing fuel to provide lasting energy throughout the
day. Keep it up!

What I Need to Know

At the end of this lesson, you should be able to:
1. Explain the importance of enough sleep/rest to one’s participation in outdoor
recreational activities ;
2. Recognize the value of optimizing one’s health through enough rest/sleep.

What’s New?

Activity 1: GOOD NIGHT

The picture shows different sleeping positions.

A B C

D E F

Source: [Link]
21
 Which among the positions are you doing while asleep? Why?

What Is It?

Enough sleep is essential for your body. Getting the right amount of quality
sleep gives you the ability to learn, focus and process memory. Lack of sleep leads to
poor concentration and your effectiveness and level of energy decline. Relaxing and
getting enough rest will help you do better and enjoy life more. How much sleep do
you get every night?
Your body requires enough time to rest from the hustle world you live in.
Accordingly, the amount of sleep you need depends on your age. The National Heart,
Lung and Blood Institute recommends at least 11-12 hours for preschool-aged
children, 10 hours for school-aged children, 9-10 hours for teens and 7-8 hours for
adults.
Doing moderate to vigorous physical activities in your free time compensates
you for the unpleasant practices you do to your body. Your performance in outdoor
activity, for example, will greatly be affected by how your body is well-rested prior to
the planned activity. Take time to relax and keep yourself well-rested.

What’s More?

Activity 2. WHAT TIME IS IT?

1. For one week, observe your seep pattern.

2. Record the times you go to bed and wake up.
3. Use the table below for this activity.

Day Time of Going to Bed Time of Waking Up Number of Hours

Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
4. Describe your sleeping pattern. Are there any improvement? What lessons did you
learn from this activity? Write your observations in a sheet of paper.

22
 Notes to the Teacher
Use this rubric to evaluate the output of Activity 2. You may also require them
to paste a picture that supports their explanation about the activity. (Rubric may be changed
depending on the agreement between the teacher/facilitator and the learner).

Rubric for Essay

Criteria Rating
The paper relates entirely to the assigned
topic or issue. 5 4 3 2 1
The paper conveys a genuine personal
view regarding the topic or issue. 5 4 3 2 1
The work is original.
5 4 3 2 1

Activity 3. #SWEET DREAMS

Write an essay about the importance of getting enough sleep. Write it in (1) whole
bond paper

Notes to the Teacher

Use the rubric below to evaluate the output of Activity 3. (Rubric may be
changed depending on the agreement between the teacher/facilitator and the learner).

Rubric for Essay

Criteria Rating
The paper relates entirely to the assigned
topic or issue. 5 4 3 2 1
The paper conveys a genuine personal view
regarding the topic or issue. 5 4 3 2 1
The work is original.
5 4 3 2 1

What I Have Learned?

Reflection:

Write a reflection on how nutrition, hydration and relaxation play vital roles in your life
especially when doing recreational activities with your loved ones Write your answer
in (1) whole bond paper.
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 What I Can Do?

In times like this, you need to stay fit and healthy. Your strong immune system is
protecting you around the clock. Boost it. Practice a health living. Eat a balanced
diet. Keep yourself hydrated. Get correct amount of good sleep. Exercise regularly.
Invite your family to join you in your Staying Fit Challenge. Instead of daily or weekly
monitoring of your nutrition, hydration and sleep pattern, make it a challenge for a
month. Good luck!

Summary
 You’re eating habit, which includes correct eating behavior and pattern has to be
established especially when you are going to carry out a task in the next few hours.

 Doing outdoor recreational activities require you to eat the right amount and right
choice of food

 In the Philippines, we have a food guide called Pinggang Pinoy (Figure 1.1) This helps
us make informed choices about the food we eat and to help us achieved a balanced
diet.

 Unhealthy food may lead us to not performing well in any of the physical activities
because of its adverse effect to our body.

 Water is an essential element that helps regulate your body temperature and lubricates
tour joints. It also flushes our waste through urine. Your body needs at least 8 glasses
of water every day.

 Aside from the tap or bottled, water can be obtained from the food and beverages you
consume every day.

 Water consumption depends also on the kind of food you are taking in. If you eat more
dehydrated or dried and salted foods, the more you need water to keep your body
hydrated.

 If you are drinking at least the minimum volume of fluids in a day, then you are
adequately hydrated.

 It is important to know that you should drink before you get thirsty because by the time
you will feel it, your body is already dehydrating.

 The more you are exposed to high temperature, especially when doing vigorous
activities that you do not normally do, the more you easily get dehydrated.

 Always bring water with you. Replace the fluid loss as much as needed in order to
function properly.
 Getting the right amount of quality sleep gives you the ability to learn, focus and
process memory.
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 Lack of sleep leads to poor concentration and your effectiveness and level of energy
decline. Relaxing and getting enough rest will help you do better and enjoy life more.

 Accordingly, the amount of sleep you need depends on your age. The National Heart,
Lung and Blood Institute recommends at least 11-12 hours for preschool-aged
children, 10 hours for school-aged children, 9-10 hours for teens and 7-8 hours for
adults.

Lesson
Benefits of Outdoor
Recreational Activities
7

What I Need to Know

At the end of this lesson, you should be able to:
1. Identify the different benefits of outdoor recreation;
2. Participate in activities that make you more aware of your surroundings.

What’s New

Activity 1: WORD LOOPING

1. Encircle the first word you see that is related to physical activities.

R R E F R E S H E D
I E L K A H E F A O
A W A L K A E J D R
F M O I L A J A J E
Y M D T N D R M O L
D E H N U F I E G A
O Y Y K G D A H S X
L E S I C R E X E N

2. Write your answer on the blank provided below and briefly describe/discuss your
answer

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 What Is It?
Think of an outdoor activity you experienced before. What benefits did you get out of doing
it? Maybe you will immediately answer “fun” because you enjoyed a lot. But your experience
is not only all about fun! Unconsciously, you were able to breathe the fresh air by the woods
and saw the amazing sight of nature. It is a healthy experience. Having a close contact with
nature brings so much positive effects to you as a person. Feeling well contributes to a better
quality of life.
The following are the benefits of outdoor recreational activities:

Being outdoors allows you to move your body freely.

You have a lot of activities to choose from – walking,
running, jogging, biking, swimming, boating and the
Physical Health Benefits
like. If you are stuck to gadget now, put it down. You
are having a sedentary life but it is never too late to
start it right.
This is where your answer comes in – fun. Doing
outdoor recreational activities allows you to relax and
Psycho-Emotional Benefits
feel renewed. Looking at the green environment
makes you feel good and helps reduce stress.
Doing outdoor activities allows you to have a strong
family bonding and to meet other people. Say hi and
Social Benefits
hello to the people you meet is a good start of having
new friends and it helps develop a community.
When you are at a relax mood, you tend to love to
work and become efficient and productive in your
Economic Benefits work place. In addition, recreational activities create
more jobs and economic activities, thus contributing
to economic growth of your community.
Close your eyes. Feel the cool breeze of the nature.
Spiritual Benefit It brings certain calmness in you. It heals and
soothes your body and soul.

Even if you are staying at home, you can always experience the different benefits that
recreational activities bring. Have you started your gardening activity which I instructed you
to do in Lesson 3? Perhaps at this point in time, you already see the plants grow. You can
clearly see the green space in your garden. How do you feel about seeing them grow
healthily? Are you benefited from it? Feel free to briefly share your experiences in a (1) whole
bond paper.

What’s More?

Activity 2. HI! HELLO!

1. Visit your garden. List down the activities that you are doing for 1 week and discuss
the benefits (if there is any) that you have experienced from the activity.
26
 Day Physical Psycho- Social Economic Spiritual
Emotional
Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

2. Describe how you feel upon visiting your garden. You may also include the whole
family in this task. What lesson did you learn from this activity? Write your observations
in a (1) whole bond paper. Attached picture of your garden.

Notes to the Teacher

Use this rubric to evaluate the output of Activity 2. You may also require them to paste
a picture that supports their explanation about the activity. (Rubric may be changed
depending on the agreement between the teacher/facilitator and the learner).

27
 Rubric for Essay
Criteria Rating
The paper relates entirely to the assigned
topic or issue. 5 4 3 2 1
The paper conveys a genuine personal view
regarding the topic or issue. 5 4 3 2 1
The work is original.
5 4 3 2 1

Activity 3. GREEN TREASURE HUNTING

1. Take a walk within your compound/lawn or around the house.
2. Search for as many shades of green as you can find (dark green, leaf green, light green).
3. List them below.

Shade of Green Object of Nature

4. What recreational benefits did you get out of doing the task? Discuss in a (1 ) whole bond
paper.

Notes to the Teacher

Use this rubric to evaluate the output of Activity 3. You may also require them to paste
a picture that supports their explanation about the activity. (Rubric may be changed
depending on the agreement between the teacher/facilitator and the learner).

Rubric for Essay

Criteria Rating
The paper relates entirely to the assigned
topic or issue. 5 4 3 2 1
The paper conveys a genuine personal view
regarding the topic or issue. 5 4 3 2 1
The work is original.
5 4 3 2 1

28
 What I Have Learned

Based on the lesson, why is it important for you to participate in different recreational
activities? Write your answer in a separate paper.

What I Can Do

How are you going to promote recreational activities at home? List some activities you think
can be more beneficial to you and your loved ones. Write your answer in a separate paper

Lesson
Breathe In, Breathe Out
8
What’s In

You participate in outdoor recreational activities for many reasons. Whatever reason
it may be, what is important is that you have not lived a sedentary life. Congratulate yourself
for a job well done. This is just a beginning of your healthy and amazing journey towards
staying fit and calm as you enjoy your bond with the nature through outdoor recreational
activities. Keep it up!

What I Need to Know

At the end of this lesson, you should be able to:
1. Identify the common stressors experienced by the learners;
2. Explain how outdoor recreation can improve mental health;

What’s New?

Activity 1: HOW ARE YOU FEELING TODAY?

1. Assess our feeling today how you are feeling today may influence your health and
may affect your capacity as a student to think, remember, process information and
learn.
2. Rate yourself using the following scale by checking the corresponding box.
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 (1 - Rarely 2 – Sometimes 3- Most of the time 4- Always)

Stress Management 1 2 3 4
I feel stress when I am in school
I feel stress when I am not in school.
When I feel stress, I worry all the time.
When I feel stress, I have difficulty sleeping.
When I feel stress, I have difficulty concentrating.
When I feel stress, my appetite is affected.
I’d rather be alone when I feel stress.
I have someone to talk to about my private feelings.
I have faith in a greater power of being (God)

Based on the results of your assessment, identify the areas where you feel are problematic.
Write them on the space below. Write your answer in a separate paper.

What Is It?

As a student, a pile of activities, quizzes and assignments in school can lead you to a feeling
of being “burnout”. Burnout is a state of emotional, physical, and mental exhaustion caused
by excessive and prolonged stress. It occurs when you feel overwhelmed, emotionally
drained, and unable to meet constant demands. Imagine yourself like this.

Source: [Link]

As the stress continues, you begin to lose the interest and motivation that led you to
take on a certain role in the first place. Sometimes, busy schedules takeover your calm mood
because you are beating the red light just to meet the deadlines of the output or projects.
Brownouts, unavailability of materials are just some of the “add-ons” of your struggle. The
worse scenario is negativities sometimes are like COVID-19 that spill without your knowledge.
Aside from your home and school, your social life might be affected as well.
30
 Because of such experience, your immunity is at stake. You will become vulnerable
to illness. Sometimes, you have that feeling as if you are suffocated, as if you can hardly
breathe.
Hey, relax! You can do it. Do not ever forget that there is still a chance to get out of
that nightmare. Still remember the outdoor recreational activities? In your previous lesson,
you learned about the benefits of participating in outdoor recreational activities. If you have
forgotten it, this is the right time to recheck.
Turn negativity into positive and worthwhile activities. Positive thoughts create positive
results. In this crisis, where you are told to just stay at home, make every moment a
memorable one. Spend more quality time with your family. Share your thoughts and feelings.
Allow them to help solve your problems and worries. Only then, you will have peace of mind
and feel the serenity within you. Breathe in, breathe out.

Source: [Link]

31
 What’s More?

Activity 2. AWIT NG BUHAY KO

1. Listen to your favorite song in the radio. You may close your eyes to remain focused.
2. Give emphasis to the line/s that touch/es you most. What makes this song special to
you? Share how listening to this song drives away your worries and problems.
3. Write your thoughts inside the box.

Title of the song:

Artist/Band:
Favorite line/s or stanza:

Share your thoughts:

32
 Notes to the Teacher
Use this rubric to evaluate the output of Activity 2. You may also require them to
paste a picture that supports their explanation about the activity. (Rubric may be
changed depending on the agreement between the teacher/facilitator and the learner).

Rubric for Essay

Criteria Rating
The paper relates entirely to the assigned
topic or issue. 5 4 3 2 1
The paper conveys a genuine personal view
regarding the topic or issue. 5 4 3 2 1
The work is original. 5 4 3 2 1

Activity 3. QUIET PLACE

“Everyone needs to have some downtime in a quiet place. It is healthy to have your own
space to simply reflect, think, imagine, wonder, and be alone. You are able to sort through
your thoughts and feel calm. When you have found your own quiet space, just sit and enjoy
the solitude”.
(Adapted from Ward, J. (2008)

1. Find the ideal outdoor thinking space. Spend time testing different spots such as
under the tree, next to a window or in your garden.
2. Write the thoughts and feelings you have at the moment in a (1) whole bond paper.

Notes to the Teacher

Use the rubric below to evaluate the output of Activity 3. (Rubric may be
changed depending on the agreement between the teacher/facilitator and the learner).

Rubric for Essay

Criteria Rating
The paper relates entirely to the
assigned topic or issue. 5 4 3 2 1
The paper conveys a genuine personal
view regarding the topic or issue. 5 4 3 2 1
The work is original.
5 4 3 2 1

33
 What I Have Learned?

Reflection:

Think of the times when you feel so stressful/burnout. Think also of the ways you did in order
to cope with the situation. Based on your experience, write a reflection on how doing
recreational activities with your loved ones contribute significant changes to you as an
individual. Write your answer in a separate paper.

What I Can Do?

In times like this, you need to stay calm and focused. Free yourself from stressful
thoughts and feelings. Your family is with you in all your ups and downs. Look for
recreational activities to keep you charged physically, mentally-emotionally, socially,
economically and most of all spiritually. Remember your garden. Cultivate it. Relax
and have fun.
Summary
 Having a close contact with nature brings so much positive effects to you as a person.

 Feeling well contributes to a better quality of life.

 The benefits of outdoor recreational activities include physical health, psycho-

emotional, social, economic and spiritual benefits.

 Even if you are staying at home, you can always experience the different benefits that
recreational activities bring.

 As a student, a pile of activities, quizzes and assignments in school can lead you to a
feeling of being “burnout”.

 Burnout is a state of emotional, physical, and mental exhaustion caused by excessive

and prolonged stress. It occurs when you feel overwhelmed, emotionally drained, and
unable to meet constant demands.

 Because of such experience, your immunity is at stake. You will become vulnerable
to illness. Sometimes, you have that feeling as if you are suffocated, as if you can
hardly breathe.

 Turn negativity into positive and worthwhile activities. Positive thoughts create positive
results.

 Spend more quality time with your family. Share your thoughts and feelings. Allow
them to help solve your problems and worries.

 Breathe in, breathe out.

34
 POST-TEST

Test I. Multiple Choice. Direction: Choose and encircle the letter of the correct
answer.

9. Recreation comes from the Latin word recreare which means

b. to be refreshed b. to eat c. to play d. to work
10. Which of the following is an example of passive recreation?
b. hiking b. playing rugby c. reading books d. swimming
11. Which of the following is an example of outdoor recreation?
b. biking b. playing scrabble c. reading books d. watching TV
12. It is a sport or activity of propelling oneself through water using the limbs.
b. boating b. fishing c. rafting d. swimming
13. It is the activity of being moved quickly in a raft (small boat filled with air) along rivers where
the current is very strong.
b. boating b. fishing c. rafting d. swimming
14. It is an activity of rowing or sailing in boats as a sport or form of recreation.
b. boating b. fishing c. surfing d. swimming
15. This activity is quite challenging, allowing the trekkers to pass through an uncharted paths.
b. camping b. hiking c. orienteering d. trekking
16. It is an outdoor activity that requires you to follow a specific sequence of pre-set course with
the help of navigating devices, specifically maps and compass to go through an unfamiliar
terrain. a. camping b. hiking c. orienteering d. trekking
9. Stella is planning to go on hiking in the next few hours. What would be the best choice
of foods is she going to prepare?
a. Carbo-loaded b. Oily c. Salty d. Sweets and Dried
10. How many glasses of water our body needs in order to stay hydrated?
a. 2 b. 4 c. 6 d. 8
11. Why do you need to drink plenty of water?
a. It is essential nutrient for your body. c. Your neighbors are doing the same.
b. Your teacher tells you to do so. d. You have sufficient supply of water at home.
12. Which of the following is NOT true about drinking water?
a. It is an essential element that helps regulate your body temperature.
b. It lubricates our joints.
c. It makes us smart and sexy.
d. It flushes our waste through urine.
13. When is the best time to drink water?
a. After the thirst is felt c. During the time when the thirst is felt
b. Before the thirst is felt d. All of the above
14. After a day of trekking, James is advised by his guide to sleep for 7-9 hours on the day before
the final trek. Which of the following aspects can recover if James will follow the advice?
a. Psychological b. Physiological c. Physical d. All of the above
15. Which of the following is TRUE about sleep and performance?
a. Getting enough sleep is important to athletic performance.
b. Good sleep can improve performance in athletes.
c. Sleep is the time when your body repairs itself.
d. All of the above

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