GRADE
12
Health
Optimizing
Physical
Education 4
Module 3 \
Module 3 \
Quarter II JONATHAN EROLON
STEM D 12 ST PEDRO CALUNGSOD
Module 3 (For the month of February) Student’s Name
Strand and Section
1
Most
Essential Learning
Competency
1. Recognizes the role of physical activity
assessments in managing one’s stress.
2. 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.
In the long run and on your own, as a student, you will be able to use information critically and
execute different activities creatively to develop and maintain one’s holistic fitness in faith, excellence and
service.
After completing the lessons in this module, you will be able to:
a. identify the different aquatic activities and its benefits to one’s health and
wellness; b. classify the appropriate fitness testing activities for aquatics;
c. recognize the importance of aquatic activities in managing one’s stress and;
d. undergo fitness testing for pre-aquatic activities.
Info Drive
that swimmers
sweatin the
pool.
.
.
2
Unlocking of Difficulties
Fitness is the quality of being suitable to fulfill
a particular role or task.
Conditioning exercises target your whole body,
using lots of different muscles to strengthen,
shape, and tone your body.
Source: Oxford languages, [Link]
Lecturette
Lesson 3 I AQUATIC ACTIVITIES
Aquatics as recreational activity activities
We live in a tough economic time that exacerbates everyone’s stress level. Some people wake up and wonder what
will be the next thing to do, while some think what would be the new things to do. A student who needs to submit
projects before ending a semester, a service crew who catches every customers’ attention to provide services, an
employee meeting report deadlines, a manager organizing the daily system of the office, a mother who budgets
monthly expenses, everyone has their own stimuli for stress.
People lose sleep but wake up worrying about outlet to relax themselves and to escape internal stressors that is
generated by the real world. How can we reduce the stress and pressure? How can we feel more enthusiastic and
empowered to deal the daily stress of living in the modern times? What can be done?
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Stress?
Stress is one of the major influences upon mood, wellbeing, behavior and health. Without a good pattern of
coping stress, the long-term effects of stress can damage physiological health and even total well-being. Severe
prolonged stress responses may lead to tissue damage and disease without people even realizing it on instance.
As we consider that stress comes in our lives on a daily basis, have we questioned ourselves; what are the
creative ways of coping with stress?
Aquatics
The Philippines is also known for being an archipelago country surrounded by different formations of the
water. In lined to the countries description, we can conclude that our country has so many places to enjoy water and
to have recreational activities. In our modern times, there’s so much places-to go-to where you can experience every
aquatic activity that our country can offer.
Aquatic refers to the different water- sports such as swimming, diving, synchronized swimming, water
polo, sailing, skiing, surfing and open water swimming. Although land-based aerobic sports like marathon running,
and biking can be performed by all ages, along with benefit is the high impact stress to muscles and joints that leads
to muscle soreness, mild sprains, and fractures, which can lead to some muscular and skeletal acute and chronic
injuries. Individuals who engage to water exercises work against resistance in all directions compared to land-based
exercises where the body work against gravity. Due to low-impact and cushioning effect that water provides, this form
of exercises benefits elders, overweight individuals, those who have high risk on bodily stress, and even those on
recovery from injury.
Benefits of Aquatic Activities
Getting involved in such aquatic sports has many benefits in health condition of an individual. It is essential also
to understand the precautions and indications of each sport so that every participant will get the maximized
benefit through involvement.
Improves muscular strength
By working the muscles against the resistance of the water, muscular strength is increased of the water,
muscular strength is increased in both young and elderly individuals who participate in aquatic events. Mattos (2016)
concludes strength and functionality.
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Builds Endurance
Muscles perform by repetitive contraction in working against the natural resistance that water provides.
Muscular and cardiovascular endurance are enhanced through participating in aquatic sports. Aquatic sports can be
also a good treatment in decreasing asthma.
Alleviates Pressure on the Joints
When in water, the effects of gravity virtually eliminated – assists the 90% of the body weight for reduced
muscle-bone impact and increases flexibility. Muscles and joint can work in such way that it moves against resistance
without high compact.
Relieves Stress and Anxiety
By focusing on something other than what are usually done on a daily basis such as work, school,
employment, stress restraints and clear thinking arrives. In such activities like aquatics, focus on body coordination,
appreciation of the nature, and even conquering fears and challenges helps people confidence and overcome
anxiety.
Burn Calories
A study conducted by Fitch (1976) about the effects of swimming training in asthmatic children also found
out that swimming even reduces fat folds. With the combinations of strength and cardiovascular endurance, our body
activates different systems in order to adapt the activity which causes also the body to consume energy through
burning calories.
Reduces blood pressure
Frequent participation in aquatic events decreases blood pressure due to improve of cardiovascular
performance. Blood circulations become efficient which is part of the body’s adaptation on long-term water exercises
participation.
Improves Psychosocial (Inter-actions and acceptance)
Water exercises limits no age. All sports discipline in aquatics is appropriate to all ages and gender. It has
been a common recreational activity of all population including families, friends and relatives to bond with each other
while enjoying the water. Even in special population, involvement in aquatics program may lead to improved
acceptance of children with disabilities by their peers without disabilities (Oriel, 2012).
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Types of Recreational Aquatic Activities
Swimming
Swimming is one of the common sports aquatics. It doesn’t require participants to perform in
a competitive level in order to be involved in this sports as a recreational activity. It is also one of the best
cardiovascular workout wherein it can elevate the heart rate at optimal level and work the lungs, too. It is also a good
rehabilitation.
Water Aerobics
Also known as aqua fitness, is the performance of low-intensity, aerobic exercise in average shallow depth
water as in a swimming pool. It is also a type of resistance workout in such way the muscles work against the natural
resistance of the water. Participants follows the movement performed by a water fitness instructor, with
accompaniment of intermittent music, while enjoying and working out against the water. Research has found that
physical activity and interventions with music improves physical performance.
Water Polo
It is a competitive sport which is played by two teams in the water. The main objective of the sports is to
score a goal by throwing a waterproof ball with a single arm throw inside the opponent’s goal. In international
competitions, the sports is played in an all-deep 7ft pool with two goals in both ends of the 10 x 20 meter pool. As a
recreational activity, the sport can be played in a shallow pool as long as the objective of the game remains the
same. Water polo helps to develop muscular strength of the upper and lower limb due to its basic skills wherein
continuous and dynamic movements is performed (ex. Swimming, treading or floating with the use of leg and arm
movement, and throwing).
Surfing
Surfing is a water sport in which the wave rider (colloquially called as surfers) riders on a long, moving on the
deep face of the wave that usually carries the surfer towards the shore. The sport is suitable primarily in oceans and
seas with active water waves. However, artificial waves can be utilized through technology which can be found in
some wave pool. There are numerous places in the Philippines where surfing can be learned and experienced.
Siargao islands was considered ranked as 8 th of the 25v best surfing sports in the world where waves can reach in
average of 7ft high.
Canoe-Kayak
In early ages, a boat is one of the essential equipment early civil used for navigations. It is used to explore
the rivers, lakes, canals and other water bodies. In our modern time, Canoeing and kayaking are considered as a
sports or recreational activity which involves paddling a narrow vessel (referred to as “canoe” in canoeing, “kayak” in
kayaking) with a bladed paddle. The common difference of canoe and kayak is the riding position and the paddle
blade used. Canoeing and Kayaking is also essential for muscle strength and endurance since the activity involves
repetitive rowing and pulling movement of the arms.
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Differences between Canoe and Kayak
Riding position, Paddle used, and vessel description:
Canoe
The paddler kneels on the bottom of the open-decked vessel, facing forward with a single blade on one of the paddle.
Kayak
The paddler sits facing forward on a closed-decked vessel, legs extended in front, using a double-bladed paddle.
Snorkeling
Snorkeling is a swimming discipline on through the bodies of water while equipped with diving googles, a
typical U-shaped tube used for breathing which is called as “snorkel”, and swim fins. Snorkeling is primarily used for
observing the natural underwater life without expensive and complicated equipment, and also for search and rescue
operations, underwater hockey and rugby sports.
Fitness Testing for Aquatic Activities
It is important to know the physical condition of the body before participating in physical activity. The Fullerton test
provides an opportunity to assess the level of basic motor skills: strength, flexibility,
coordination, and physical endurance, which are evaluated in 6 motor tasks, carried out in the
following order:
Arm curl test
is an indirect test evaluating the strength of the upper body. The result of the test comprises the
number of bends made with supination of the dominant forearm, holding a hand weight of 8lbs
(for men) and 5 lbs (for women), during a period of 30 seconds in a seated position on a chair
without backrest.
Chair stand
is an indirect test evaluating the strength of the lower body. The result of the test
comprises the number of rises made from the chair, with arms across the chest to
a full upright position, during a period of 30 seconds.
Back scratch
is an indirect test evaluating the flexibility of the upper body. A measurement is made using a
30 cm ruler to determine the distance between the middle finger of the dominant hand placed
on the top of the back (fingers pointing down) and the middle finger of the non-dominant hand
placed on the bottom of the back (fingers pointing upward). If the fingertips touch then the
score is zero. If they do not touch, measure the distance between the finger tips (a positive
score); if they overlap, measure by how much (a negative score). Practice two times, and
then test two times, selecting the best result. Stop the test if the subject experiences pain.
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Chair sit-and-reach
is an indirect test evaluating the lower body flexibility. A measurement is made using a
ruler, to determine the distance between the tip of the fingertips and the toes. If the
fingertips touch the toes then the score is zero. If they do not touch, measure the distance
between the fingers and the toes (a negative score); if they overlap, measure by how
much (a positive score). The test is performed twice, selecting the best result.
Eight-foot up and go
is an indirect test evaluating the motor agility and dynamic balance in conjunction
with the respondent's balance. A measurement is made of the shortest possible
time it takes the respondent to rise from a chair, walk around a cone placed at a
distance of 8 foot, return to his or her chair, and take a sitting position. The test is
performed twice, selecting the best result.
6-minute walk test
is an indirect test evaluating the level of exercise capacity. The outcome of the test
comprises the distance covered along a marked 30-meter run path in 6 minutes at a.
marching pace. The test is discontinued when the respondent reports dizziness,
occurrence of nausea, extreme fatigue, pain, or alarming symptoms is noticed. A 10-
point Borg scale was used (where O means no fatigue or dyspnea, and 10 indicates maximum fatigue or dyspnea)
(ATS Statement, 2002).
Conditioning for Improved Performance
The best way to improve performance in the chosen sports is through sports performance training. It
includes different regiments and activities that is specific and essential to the sport. It is important also to have a
conditioned body and optimal health condition so that satisfaction in participating to activities can be achieved.
Safety, security and injury prevention should be also firmly implemented to participants.
Here are some of the general type of exercises that are helpful in improving one's performance:
Strengthening exercises Strength training doesn't only help burn fat and reduce weight but it also helps maintain
muscle and bone mass, develop muscle size and strength, which are vital points in improved performance.
Strengthening Exercises
Strength training doesn’t only help burn fat and reduce weight but it also helps
maintain muscle and bone mass, develop muscle size and strength, which are
vital points in improved performance.
Example of Strength Exercises:
✔ Push-ups
✔ Pull-ups/chin-ups
✔ Squats
✔ Core Crunches
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Endurance Exercises
Endurance refers to continuous and repetitive effort exertion in a long period
of time. Improved cardiovascular, respiratory and muscular endurance helps
to withstand the fatigue that aquatic sports may tend to give.
Example of Endurance Exercises
✔ Jogging
✔ Cycling
✔ Swimming
✔ Brisk walking
Flexibility Exercises
With a wide range of motion of joints and muscles, possible injuries can be
prevented. Flexibility enables the joints or series of joints and muscle
lengths move in absolute range to induce bending movement or motion.
Dynamic stretching exercises became a trend due to its new concept of
preparing the muscles and joint, unlike the static stretching, muscles are
stretched without warming it enough which cause micro tears. It is important warm the muscles up first before doing
certain stretching exercises.
Examples of Flexibility Exercises:
✔ Arm circumduction
✔ Alternate front lunges
✔ Alternate side lunges
✔ Trunk rotation
✔ Hamstring stretch
Meditation and Breathing Exercises
It is essential to have our minds prepared in everything we do.
Meditation is an excellent way to train the mind to become
relaxed, focused and conditioned. The more the mind is able to
avoid distractions, the more a person become focused and
concentrated in certain tasks. Meditation and breathing
exercises has been recommended by some sports psychologist
to athletes to gain edge in competition and to be “in –the-zone” performance.
Example Meditation and Breathing Exercises:
✔ Yoga
✔ Tai chi
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✔ One of the best way in dealing with stress is
by being physically active.
✔ Recreational activities are highly
recommended to all ages which helps to
give people empowerment, fulfillment,
relaxation and sense of competence and
enthusiasm.
✔ Benefits of participating in recreational
aquatic activities are improve muscle
strength, builds endurance, alleviates joint
pressure, relieve stress and anxiety, burn
calories, reduces blood pressure, and
improves psychosocial interactions among
peers.
✔ Some examples of recreational aquatic
activities are swimming, water aerobics,
water polo, snorkeling, canoeing and
kayaking, and surfing.
✔ Physical fitness test is strongly encouraged
before participating in such aquatic activities
to avoid injuries and promote safety.
✔ Strength, endurance, flexibility, mental and
breathing exercises are highly
recommended to improve performance in
recreational aquatic activities.
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Bible Verse
Source: [Link]
Lesson Reflection
POINT OF INSIGHT:
I LEARNED ABOUT THE DIFFRENT TYPES OF AQUATIC
ACTIVITIES, THERE IS A LOT OF AQUATIC ACTIVITIES, THAT E I I
DIDN’T KNOW AND TRY, AND I LEARN ALSO ABOUT THE
BENIFITS OF THIS KIND OF ACTIVITY, ANND ALSO IN THE
EXCERCISE INCLUDING TO STILL MY HEART STRONG AND
HEALTHY, WHEN I DOING THIS, IT HELPS ON ME TO AWARE
THIS WHEN I’M GOING AQUATIC ACTIVITIES.
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Assessment
Identify and recommend the appropriate exercise that will help to improve performance in the following aquatic
activities. Include explanations on how the exercises are appropriate to improve performance.
Aquatic Activities Exercises How does the exercises
appropriate to improve
performance in the activity
Swimming It can help to improved our heart to
ENDURANCE get more air to breath. To improved
EXCERCISES exertion in a long period of time,
Improved cardiovascular,respiratory
and muscular endurance helps to
withstand the fatigue that aquatic
sports may tend to give.
Canoe and Kayak They need this kind of exercises to
Strengthening get more strength, specially one of
Exercises and this is pull ups and push ups, and
also they need also endurance
exercises because it can also use
Endurance this a heart and they need also to
Exercises improved the cardiovascular to get
more time to breath and strength.
Snorkeling In diving they need to improved the
Flexibility stretching skills , length move in
Exercises absolute range to induce bending
movements and improved when
dive on doing this activities, on this
activities we use our whole body to
move, including our feet. .
Final Task
In the table below are the components of Fullerton Fitness Test as preparation to physical activity such as aquatics.
Try to perform all the fitness components test to determine how fit and prepared you are to participate in physical
activities:
FITNESS TESTING FOR PRE- SCORE
AQUATIC ACTIVITIES
12 Arm curl test
(upper body strength)
Number of repetitions in 30 sec (R-arm): 10
Number of repetitions in 30 sec (R-arm): 10
Chair stand test Number of repetitions in 30 sec: 10
(lower body strength)
Back scratch test R-shoulder flexibility: 0 Inch
(shoulder flexibility) L-shoulder flexibility: 9 inch
Chair sit and reach R-leg flexibility: 7 inch
(lower body flexibility) R-leg flexibility: 7 inch
Eight up and go Time in first trial: 7.12 Sec
(agility) Time in second trial: 7.54 Sec
6 minute walk test 0 1 2 3 4 5 6 7 8 9 10 No fatigue Fatigue: No Fatique
ReferencesBOOK
Agcaoili, J.K.M., Camrador, R.O., Lubis, F.T., & Vibar, A.O. (2017). Dance and Recreation for Health. A
Health-Optimizing Physical Education for Grade 12. Quezon City
IMAGES
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Prepared by:
Ma. Catherine M. Rebote, LPT
Subject Teacher
Checked by:
Raymond W. Dela Cuesta, MAED
SHS Academic Coordinator
Noted by:
Eleanor C. Aguillon, MAED
SHS Principal
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