Recreational activities are those activities held during one’s leisure time.
Their
purpose is to refresh oneself by doing activities that are considered by an individual as
enjoyable.
Active recreational activities are activities that require large body movements
such as running, throwing, or jumping or those that are sports-specific movements.
Active recreational activities are highly recommended for health promotion. These
activities require more amounts of energy to be expended than usual energy
expenditure. This means that you do activities that make you exert more effort than
what you usually do.
To identify the intensity of physical activity, we need to use the Rate of
Perceived Exertion (RPE) chart. It is a chart that assesses the intensity of
exercise based on how the participant feels; a subjective assessment of effort which
ranges from 6 (very, very light) to 20 (very, very hard) with one (1) point increments in
between.
Benefits of Recreational Activities
People of different ages can benefit from regular physical activity. Significant
health benefits can be obtained by engaging in moderate amounts of physical activity
on most, if not all days of the week. Participation in regular moderate physical activity
can lead to improved physical fitness.
Regular moderate physical activity means engaging in the relatively vigorous bodily
movement for 30 minutes to 1 hour that can elevate your heart rate. “Regular” here refers
to being active in most, if not all days of the week. About 3 to
4 times per week or more are the recommended times of exercise for an individual.
You may opt to have rest days or easy days in between to allow your body to recover
from physical exertion.
Some of the benefits of engaging in recreational activities include;
enhances personal growth
helps to build self-esteem and confidence
reduces tension and anxiety
encourages spiritual renewal and personal growth
increases mental relaxation
generates a general sense of well being
teaches positive conflict resolution skills
provides alternative to self-destructive behaviors.
Physical fitness is an individual’s concern; you should have an idea about the
present level of your participation in different physical activities. Evaluation of your
current level of participation in physical activities is important because it gives you
important data on the areas to be improved or enhanced. This allows setting reasonable
fitness goals and planning not only suitable but enjoyable physical activities as well.
Activity 4: Me and My Day!
Name: Date:
Objective:
To assess physical activity engagement using a survey.
Materials/Equipment:
copy of survey form
pen
Procedure:
Get a copy of the survey form.
Using the survey form, put a check mark (√ ) on the activities you do and the
estimated number of hours you do them.
Sentence Completion
When I am not in school, I……
watch TV for about hours
use the computer/ tablet/ cell phone for about hours
play sports such as for about hours
jog or walk or dance for about minutes or hours
sleep about hours even after my regular wake up time
usually go out to the mall or a friend’s house and spent about hours
there
do household chores for about minutes or hours
do something else like for about minutes
or hours
Let’s Reflect!
Answer the following questions.
1. Which of the activities do you spend time on? (5pts)
Answer:
Based on my survey form, I spend more time on…
2. Which of the activities you enjoy most? (5pts)
Answer:
Among all the activities listed on the form, I enjoy most on …
3. Should you stick to your daily routines or could changes be made? (5pts)
Answer:
Yes, I will stick to my daily routines because…
No, I will change my daily routine because…
Multiple Choice. Choose the letter of the best answer. Write the chosen letter on a
separate sheet of paper.
1. The purpose of recreational activities is . a. to
refresh oneself
b. to boost our immune system
c. to intensify aggressiveness
d. to alleviate one’s confidence
2. In the FITT principle of training, what do “I” stand for?
a. Intensity c. Indoor
b. Integrity d. Instant
3. In watching TV, the rate of perceived exertion is .
a. 1 c. 4-6
b. 2-3 d. 7-8
4. In doing recreational activities, which of the following should be considered?
a. enjoyable and fun c. boring and tiresome b. busy
and hectic d. playful and exciting
5. Referring to the RPE chart, what is the rate of a person who feels almost
impossible to keep going?
a. 4-6 c. 9
b. 7-8 d. 10
6. What refers to “how long you should engage in a specific physical activity”?
a. Frequency c. Time
b. Intensity d. Type
7. A desirable level of fitness can be achieved through at least how many
workouts per week?
a. 3 b. 4 c. 5 d.6
8. What do you call the activities done during one’s leisure time?
a. extracurricular activities c. fitness activities b.
recreational activities d. curricular activities
9.In the FITT principle, which of the following refers to “how often you involve
yourself in regular physical activity”?
a. Frequency c. Time b.
Intensity d. Type
10. In fitness walking, what component of physical fitness is developed?
a. Speed c. Flexibility
b. Agility d. Cardiovascular Endurance
