PEH REVIEWER

MARIA JANELL A. DENOSTA 12 – ABM 2

goal of reinforcing the Philippines against the
WEEK 1: AQUATICS challenges from other countries.

Recreational activity - is defined as any outdoor Aquatics Sport Association of the Philippines
activity undertaken for the goal of exercise, (ASAP)
relaxation, or enjoyment, as well as practice or ASAP - is a non-stock, non-profit organization
training in such an activity. registered with the Securities and Exchange
Commission. As stated in its article of Incorporation,
Leisure activity - is defined as the active
involvement in an athletic or recreational sport, as ASAP aims “to promote swimming and other aquatic
well as camping activities. sports throughout the country; and to recruit, train,
and develop world-class athletes to represent our
Swimming - is a water sport in which the body is country in various international competitions.”
pushed through the water using precise arm and leg
movements called strokes. Pools for competition come into two basic sizes:
• The pioneering efforts of YMCA officials Short-course pools measures 25 yd (22.8) or 25 m
working among the American military troops (27.3 yd) in length
influenced the Filipinos, who saw the Long-course pools measures 50 m (54.6 yd) in
building of the country’s first swimming pool length
in 1907 at the Fort Mckinley YMCA.
Pool management - encompasses the upkeep,
HISTORY OF SWIMMING IN THE PHILIPPINES operation, and safety of pools, as well as their health,
cleanliness, and safety.
➢ The first dual swimming meet between the Drowning can occur inas little as 20 seconds for
Manila YMCA and Fort McKinley YMCA children and 60 seconds for an adult. Drowning is
took place in 1910. known as the “Silent Killer” because most victims
➢ Filipinos stood on the sidelines in 1911 when slip beneath the water without a sound.
the inaugural swimming championship C. A. R. E. (Compression, Airway, Resuscitation
competition was conducted at the American and External defibrillation method).
Columbian Club pool.
S.A.F.E. Principle. S.A.F.E. is a simple and effective
Conrado Benitez - was the most outstanding way to review the basics of swimming.
Filipino swimmer among the 42 individual entries. S – slow, easy movements – this is critical for energy
conservation.
Teófilo E. Yldefonso - (November 5, 1903 – June A – apply natural buoyancy – let the water support
19, 1942) was a Filipino breaststroke swimmer. He your body.
was the first Filipino and Southeast Asian to win an F – full lung inflation – this help maintain buoyancy.
Olympic medal, and the first Filipino to win multiple E – extreme relaxation – this ensures more control
medals. and composure.
• Was named the best Filipino swimmer in
1924. SWIMMING ATTIRE & ACCESORIES
Goggles – A kind of protective eyewear that often
➢ The inaugural Asian Games, held in New encloses the region around the eye to protect it from
Delhi in 1951, reintroduced the Filipino being struck by water or chemicals.
swimmers to international competition. Swim caps – It is a silicone, latex, or lycra cap worn
Artemio Salamat, Jacinto Cayco, and on the head by recreational.
Nurhatab Rajab were among the swimmers. Kick board – are buoyant boards that students can
➢ Filipino swimmers continued to compete. rest their arms on, this keeps their upper bodies afloat
The Federation System was established in and elbows allowing them to concentrate on kicking
1962 by Republic Act 3135. correctly.
➢ PASA (Palo Alto Stanford Aquatics) Pull buoy – is a figure eight shaped piece of closed-
initiated a rather comprehensive and cell foam used in swim work-outs.
methodical development program with the
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MARIA JANELL A. DENOSTA 12 – ABM 2
Handpaddles – It is a brightly colored plastic gadget FREESTYLE - the front crawl is probably the first
placed on the swimmer’s hands during swimming swimming stroke that comes to mind when you think
workouts to aid in muscle development and speed. about swimming. It is often referred to as the
Snorkel – a tube-shaped device used to simulate freestyle stroke since most swimmers choose to
swimming on or across a body of water while utilize it in freestyle races because it is the quickest.
wearing a diving mask. BREASTSTROKE - breaststroke is the slowest
Training fins – are worn on the foot and are competitive swimming stroke and the most often
constructed of fin-like rubber or plastic to assist in taught. It is often taught to beginning swimmers since
mobility when participating in water sports. it does not involve submerging your head.
BACKSTROKE - backstroke involves comparable
WEEK 2: PHYSICAL CONDITIONING motions to the front crawl, but it is performed on your
back, as the name implies.
Exercise - is an action that involves physical BUTTERFLY STROKE - butterfly stroke is a more
involvement specificall when performed to improved advanced swimming stroke that gives you a great
fitness and health. workout. Learning may be more challenging and
There are three (3) stages in an exercise program: exhausting, but it is also a lot of fun.
1. Warm Up
2. Work Out Water Activities Sport
3. Cool Down Surfing - riding a surfboard on the front face of a
wave, which propels you mainly towards the beach.
Stretching is to increase muscle flexibility and Windsurfing - combination of surfing's extreme
maintain joint range of motion. approach with sailing know-how and ability. Using a
Warm-up is to increase heart rate which thereby surfboard with a sail attached to a moveable mat, the
increases blood supply and oxygen to working surfer must move with the waves while sailing
muscles. according to the winds.

Encourage swimmers to drink 6-8 percent

carbohydrate-electrolyte liquids regularly, Jet Skiing - It is essentially a one-man watercraft
(approximately a half cup every 10-15 minutes) race across a body of water.
during longer-than-an-hour workouts to maintain Wakeboarding - It's surfing while being dragged
fluid balance and glycogen reserves. along by a fast boat. The board is built with fins and
weights to enable the rider to control it with his or
Fundamental Of Swimming her feet.
Breathing - in water as in swimming is the same as Synchronized Diving - It's not as simple as stepping
any other sports. Take a small amount of air, when off the board and jumping; it's a bit more complicated
your face is above the water and exhale by blowing than that.
out through both the mouth and nose. Synchronized Swimming - It combines swimming,
Submerging (Bobbing) – this exercise is performed gymnastics, and dancing.
by suddenly lifting the arms sideward and upward Rowing - It is the act of pushing a boat ahead by
when the swimmer wants to descend and dropping displacing water with the action of the oars in the
them sideward and downward when the swimmer water.
wishes to ascend. Water Polo - It is a highly intense activity that
Floating - many individuals swim to avoid sinking requires a full-body exercise since participants must
by attempting to swim ON the water rather than IN swim, guard the ball, and attempt to score in the
the water. opponent's goal.
Sculling - using the hands allows an individual to Rafting - this sport is cherished by thrill seekers and
manipulate his body in the water in a variety of fans of extreme sports. It is an inflatable raft that
positions without using his feet. must be handled across quite choppy or hazardous
Gliding – the glide is a movement in water that water by a crew of 4-12 persons.
requires no effort; it is a method of releasing tension
and is free of the work of coordinating the limbs. WEEK 3: MOUNTAINEERING

4 Major Strokes of Swimming Mountain climbing - while the word is often used
loosely to walking up low mountains with just
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MARIA JANELL A. DENOSTA 12 – ABM 2
modest difficulty, it is more appropriately limited to Rhythmic climbing may be slow or fast according
climbing in areas with hazardous terrain and weather. to the difficulty of the pitch.
➢ Mountaineering, more than other sports, is a Rappeling - the rope on one end being firmly held or
team sport, with each participant supporting secured, is wrapped around the climber’s body in
and being supported by the group's success at such a way that it can be fed out by one hand slowly
every step. or quickly as desired to lower the body gradually
down the face of the rock.
Different Types of Mountaineering Rope Handling - fine art that is equally essential on
Alpine Climbing - essentially rock climbing in the snow, ice, and rock. Sufficient rope for the pitch to
mountains. You’ll often need ropes, anchor materials, be climbed and of sufficient length for rappelling is
trad gear, belay device, and harness. These needed
mountains are (typically) lower in elevation and less Ice axe - is extremely important as an adjunct to high
committing, since you’ll be carrying loads of gear. mountaineering.
Scrambling - rock climbing when a rope isn’t Crampons (sets of spikes that can be strapped on
required. These mountains can be either tall or short boot soles) - are intended to preclude slipping and are
and can take an afternoon or several days to summit. useful on steep slopes of snow and ice and in steps
The only technical gear required is a helmet. that have been cut.
Glaciated Peaks - these mountains contain snow
year-round, but here’s the kicker, the snow and ice WEEK 4: HIKING IN THE PHILIPPINES
move along a glacier path. Key Points About Hiking in the Philippines
High-altitude Mountaineering - is for folks who
like their air thin, think over 18,000-feet. Many of • The Philippines has three main island
these mountains also require ice climbing, rock regions: Luzon, Visayas, and Mindanao,
climbing, glacier travel, or snow climbing skills. each with established hiking trails.
Snow Climbs - this is the act of climbing a couloir • Being part of the Pacific Ring of Fire, the
(a deep, steep trench of snow) to reach the top of a country has many volcanic mountains that
mountain. provide exciting trails.
Alpine Ice Climbing - type of climbing requires • The Philippines offers hiking trails of
special ice axes, called ice tools, as well as ice varying difficulties, making it accessible for
screws, a dry rope, harness and anchoring material. beginners and challenging for advanced
hikers.
DIFFERENCE BETWEEN ALPINE ICE
CLIMBING & SNOW CLIMBS Highest Mountains in the Philippines
❑ Snow climbing often uses the self-belay position,
1. Mt. Apo (Davao Del Sur)
where the climber pushes their axe into the snow and
uses the head of the axe as a handhold. • Elevation: 2,956 meters (Highest in the
❑ Alpine climbing is a combination of rock, snow, Philippines)
and ice climbing, and requires more technical skills • Difficulty: 7/9
and gear. • Features: Home to over 272 bird species,
including the endangered Philippine eagle.
Techniques and Equipment Offers stunning views of Davao, Digos
The rope, the artificial anchor, and carabiner (or City, and Kidapawan City.
snap link, a metal loop or ring that can be snapped
into an anchor and through which the rope may be 2. Mt. Dulang-Dulang (Bukidnon)
passed) are used primarily as safety factors.
Artificial Anchors – specifically designed for • Elevation: 2,938 meters
creating anchor points in places where natural • Difficulty: 6-8/9
anchors are unavailable. • Features: Considered sacred by
Anchors – secure ropes, hardware, and/or software the Talaandig tribe. Home to diverse
to a solid object. wildlife such as deer, flying lemurs, and
Balance is essential, and the body weight is kept as monkeys.
directly over the feet as possible, the climber
remaining as upright as the rock will permit. 3. Mt. Pulag (Ifugao, Benguet, Nueva Vizcaya)
PEH REVIEWER
MARIA JANELL A. DENOSTA 12 – ABM 2
• Elevation: 2,926 meters Daraitan)
• Difficulty: 3/9 5/9 – Moderate, requires good physical condition
• Features: Famous for its sea of (e.g., Mt. Makiling Traverse)
clouds and Milky Way views before 6/9 – Challenging, 2+ days required (e.g., Mt.
sunrise. Currently closed due to fire damage. Dulang-Dulang)
7/9 – Difficult, extreme weather conditions (e.g.,
4. Mt. Kitanglad (Bukidnon) Mt. Apo via Kidapawan)
8/9 – Very difficult, highly technical (e.g., Mt.
• Elevation: 2,899 meters Dulang-Dulang-Kitanglad Traverse)
• Difficulty: 6/9 9/9 – Extremely difficult, only for advanced hikers
• Features: Named after a lemon grass blade (e.g., Mt. Guiting-Guiting, Mt. Halcon)
("tanglad") seen above a great flood. A
communications center but still offers V. Best Hiking Destinations in the Philippines
beautiful trails and biodiversity.
For Beginners
Types of Hikes
• Daranak Falls (Rizal) – 5-minute walk
Minor Hikes • Osmeña Peak (Cebu) – 30 min - 1 hr hike
• Mt. Pulag (Ambangeg Trail) – 4-5 hr hike
• Can be completed within a day.
• Requires less than 5 hours from the jump- For Intermediate Hikers
off point to the summit.
• Example: Mt. Maculot-Rockies Day Hike • Mt. Makiling Traverse – 6-12 hrs
• Mt. Hibok-Hibok – 5 hrs
Major Hikes • Mt. Tapulao – 6-12 hrs

• Requires more than 5 hours to complete. For Advanced Hikers

• Can be a day hike or a multi-day
trek depending on the trail. • Mt. Dulang-Dulang - Kitanglad
• Example: Mt. Makiling Traverse Traverse – 3 days
(MakTrav) – Can take up to 8 hours. • Mt. Guiting-Guiting – 3-4 days, highly
technical
Trail Class / Terrain Rating System • Mt. Halcon – 3-4 days, river crossings

1. Class 1 – Easy, well-established trails VI. Basic Hiking Etiquette

(e.g., Taytay Falls).
2. Class 2 – Rugged paths, slightly steep ✔ Follow the "Leave No Trace" principle (clean
(e.g., Mt. Pulag via Ambangeg). up garbage)
3. Class 3 – Moderately steep, some ✔ Be respectful to fellow hikers and local guides
scrambling (e.g., Mt. Makiling Traverse).
✔ Stay on the designated trails
4. Class 4 – Very steep, may require ropes
✔ Keep noise to a minimum
(e.g., Mt. Apo via Kidapawan).
5. Class 5 – Extremely difficult, requires ✔ Give way to ascending hikers ("Right of
climbing skills and ropes (e.g., Mt. Guiting- Way")
Guiting).

IV. Difficulty Scale

1/9 – Very easy, paved trails (e.g., Taytay Falls, Mt.

Samat)
2/9 – Easy, well-established trails (e.g., Taal
Volcano, Osmeña Peak)
3/9 – Mildly difficult, beginner-friendly (e.g., Mt.
Pulag via Ambangeg)
4/9 – Average difficulty, some steep parts (e.g., Mt.