PHYSICAL EDUCATION 4

Concept of Recreation
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.
Recreation is categorized into:
A. Active recreational activities include jogging, swimming, hiking, biking or gardening.
B. Passive recreational activities include watching television, listening to music or reading books.
Classifications of Recreational Activities:
A. Spectator Type- People spend their time watching the event and derive enjoyment from it
B. Participant Type- People do not gain enjoyment merely by watching; they do so by joining the
activity.

Aquatics – as activities performed in the water that promote and enhance physical and mental fitness.
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.
a. Swimming- the sport or activity of propelling oneself through water using the limbs.
b. Surfing- the sport or pastime of riding a wave toward the shore while standing or lying on a
surfboard.
c. Boating- rowing or sailing in boats as a sport or form of recreation.
d. Rafting- the activity of being moved quickly in a raft (small boat filled with air) along rivers where
the current is very strong.
e. Fishing- the activity of catching fish, either for food or as a sport.

Mountaineering (Hiking, Trekking, Camping, Orienteering)

-outdoor recreational activity that brings you closer to nature.
a. Hiking- 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 the trails.
b. 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 uncharted paths.
c. Camping – is an enjoyable outdoor activity that allows you to experience simple adventures
outside your homes.
d. Orienteering – It is an outdoor activity that requires you to follow a specific sequence of pre-set
course with the help of navigating devices.

Optimizing Energy System (Nutrition, Hydration and Relaxation)

The food serves as the fuel of our body to keep us going. We need also water to keep us
hydrated and to avoid dehydration and hyperthermia during moderate to vigorous physical activity
participation. Equally important is a well-rested body in order to improve concentration and productivity
and at the same time, maximize athletic performance and maintain fitness.
Go Foods are the kind of food that give fuel and help us keep going. (bread, rice, pasta, cereals and
potato).
Grow Foods help our body grow bigger and stronger. (Eggs, meat, fish milk, cheese and yoghurt)
Glow Foods are full of vitamins and minerals to keep our skin, hair and eyes bright and glowing. (all
fruits and veggies.)
A. The food that the body takes in is essential for a person to be fit.
B. Eating habit includes correct eating behaviour and pattern has to be established especially when
you are going to carry out a task in the next few hours.
C. Doing outdoor recreational activities require you to eat the right amount and right choice of
food.
D. Pinggang Pinoy helps us make informed choices about the food we eat and to help us achieved a
balanced diet.
E. Unhealthy food may lead us to not performing well in any of the physical activities because of its
adverse effect toour body.
 F. A fit body is an essential part of planning for outdoor recreational activities, especially those that
are moderate or vigorous in nature.

WATER – It is an essential element that helps regulate your body temperature and lubricates your joints.
A. Water consumption depends also on the kind of food you are taking in.
B. If you are drinking at least the minimum volume of fluids in a day, then you are adequately
hydrated.
C. 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.
D. Always bring water with you. Replace the fluid loss as much as needed in order to function
properly.

Enough sleep is essential for your body. Getting the right amount of quality sleep gives you the ability to
learn, focus and process memory.
A. Lack of sleep leads to poor concentration and your effectiveness and level of energy decline.
B. Relaxing and getting enough rest will help you do better and enjoy life more.
C. 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.
D. Your performance in outdoor activity, for example, will greatly be affected by how your body is
well-rested prior to the planned activity.
E. Take time to relax and keep yourself well-rested.

Managing Stress Through Physical Activities

The following are the benefits of outdoor recreational activities:
Physical Health Benefits- allows you to move your body freely.
You have a lot of activities to choose from – walking, running, jogging, biking, swimming, boating and the
like.
Psycho-Emotional Benefits – Doing outdoor recreational activities allows you to relax and feel renewed.
Looking at the green environment makes you feel good and helps reduce stress.
Social Benefits – Doing outdoor activities allows you to have a strong family bonding and to meet other
people.
Economic Benefits- When you are at a relax mood, you tend to love to work and become efficient and
productive in your work place.
Spiritual Benefit – It brings certain calmness in you. It heals and soothes your body and soul.

Breathe in, breathe out

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.

FUEL FOR PERFORMANCE

NUTRITION- health branch that stresses the importance of the food for growth and development.
NUTRIENTS- food substances that help our body function properly.
(Water, Protein, Carbohydrates, Fats, Vitamins, and Minerals)
1. MACRONUTRIENTS- carbohydrates, fats, proteins, and water
2. MICRONUTRIENTS- vitamins and minerals
WEIGHT CONTROL- process of achieving and maintaining the desired weight of an individual.
FACTORS THAT CAN AFFECT WEIGHT CONTROL- internal and external factors
 CHAPTER 6: STRESS
STRESS- a reaction of the body and mind to unkind or challenging life incidents such as tense feelings,
worry, and discomfort.
EUSTRESS- positive stress, beneficial in attaining best performance.
DISTRESS- negative stress, causes poor performance
STRESSOR- an event or situation that causes stressful situations, which are seen as risks to the well-being
of a person.

SOURCES OF STRESS
1. Major Life Changes
2. Everyday Problems
3. Physical Surroundings

APPROPRIATE STRESS MANAGEMENT STRATEGIES

1. Manage stressors- important approach to minimize stress.
2. Rest and Sleep- a very helpful way of reducing stress and relieving tension
3. Exercise- naturally relieves the body from the effects of stress
4. Use relaxation methods-
o Deep breathing – tells the brain to calm down and relax
o Meditation- “tunes out” the world, disregards outside disturbances
o Visualization- uses imagination to relax and reduces stress

COPING- capacity to respond and recover from something stressful.

1. HUMOR- funny side of the problem
2. SEEK SUPPORT- support from family members or friends
3. PROBLEM-SOLVING- pinpoint the source of the problem and determine solutions.
4. RELAXATION- unwinding events or calming skills
5. PHYSICAL RECREATION- yoga, meditation, muscle relaxation
6. ADJUSTING EXPECTATIONS- accepting different results of situations in life
7. VENTING- voicing out strong sentiments with friends or family

COPING STRATEGIES
1. Time Management
2. Sharing and talking about problems with someone
3. Using adrenaline-raised energy
4. Being at ease lying or sitting down while emptying the mind
5. Having a good laugh with friends or family, watching different movies.