Recreational Activities

Pre-Test

Directions: Read each statement carefully. Write TRUE if the statement is correct and
write FALSE if the statement is incorrect.
_____ 1. Goggles is used as an eye protector during competitive swimming.
_____ 2. Swimming was discovered first by the Americans.
_____ 3. In swimming, both arms and feet are widely used.
_____ 4. Equipment such as compressed oxygen tank is required in competitive
swimming.
_____ 5. One of the common swimming strokes is freestyle.
_____ 6. Wearing the appropriate swimming attire hinders your swimming performance.
_____ 7. One of the basic skills in swimming is floating.
_____ 8. Swimming in the pool during leisure time is an example of competitive
swimming.
_____ 9. Cardiovascular endurance is an important fitness component in swimming.
_____ 10. Back stroke is the most difficult among all the swimming strokes.

Swimming, in recreation and sports, the propulsion of the body through water by
combined arm and leg motions and the natural flotation of the body. Swimming as an
exercise is popular as an all-around body developer and is particularly useful in therapy
and as exercise for physically handicapped persons. It is also taught for lifesaving
purposes.

Swimming is for everyone no matter what age or level of fitness. Swimming is the sport
or activity of propelling oneself through water using the limbs. Any age can learn to
swim and there is no age limit on when you can no longer swim. Swimming is a lifelong
skill that could save your or another’s life. It is never too late to learn to swim. Swimming
is an excellent way to keep fit and most swimming pools cater for all.

BIG IDEA
Swimming has been known since prehistoric times. Drawings
from the Stone Age were found in "the cave of swimmers" near
Wadi Sora (or Sura) in the southwestern part of Egypt.

One of the most popular water sports is swimming. Swimming has been around for
centuries. It has evolved to become one of the most common recreational activities as
well. Swimming is a sport that tests your fitness and stamina.
Swimming is a great recreational activity for people of all ages. Recreational activity
means any outdoor activity under- taken for the purpose of exercise, relaxation or
pleasure, including practice or instruction in any such activity. Recreational swimming
can provide you with a low-impact workout and it’s also a good way to relax and feel
good. Common swimming styles in recreational swimming are breaststroke, backstroke,
side stroke and freestyle.
COMPETITIVE SWIMMING AND RECREATIONAL SWIMMING
COMPETITIVE SWIMMING
Competitive swimming is an activity which involves swimming as its primary
mechanism in competing which can either be individual or team based.
Example: World Championships, Olympics
RECREATIONAL SWIMMING
Recreational swimming occurs when learning swimming and water safety is the main
objective of the activity. Recreational swimming is often less structured than sessions
designed to teach swimming and water safety, and may occur in a wider than usual range
of environments.
Example: Swimming in the pool (learning the basics of swimming)

FIVE BASIC SKILLS IN SWIMMING

BASIC SKILL DESCRIPTION PICTURE

The most basic and essential swimming
skill is simply becoming comfortable in
the water. Although humans are born
with innate water skills, many people
1. Water develop a fear of the water. To become
Comfort more comfortable in the water, spend
time in a shallow pool or wading in the
ocean.
Never enter the water alone, especially
if you are not a strong swimmer.

Breath control begins with simple

exercises such as drawing a breath,
submerging, blowing bubbles and then
resurfacing for another breath. As your
2. Breath
swimming skills improve, you will
Control
learn specific breathing techniques for
different strokes. Work with a
swimming coach or a friend or relative
who is a strong swimmer
 Floating, or keeping your body in a
horizontal position in the water, is a
basic water skill. If you accidentally
fall in the
3. Floating water, you may be able to float until
you are rescued, even if you are not
strong enough to swim to safety. Get
lessons from a coach or a competent
friend or relative.

Kicking provides propulsion through

the water. Kicking is also used in
4. Kicking treading water, which is the process of
remaining in one place while keeping
your head above the water line.

Strokes are the arm movements used to

pull the body through the water. The
front crawl, sidestroke, breast stroke,
backstroke and butterfly are the five
5. Strokes
most common swimming strokes. Each
stoke uses different body positioning,
breathing techniques and arm
movements.

DIFFERENT STROKES IN SWIMMING

NAME OF
DESCRIPTION PICTURE
STROKE
1. Freestyle The freestyle stroke is typically used
for speed, as it allows for a
streamlined movement that helps the
body glide through the water. Also
referred to as the “forward crawl”, the
body stays in the water during this
stroke, while the arms and legs work
in tandem to
 provide forward motion. This is often
one of the first strokes taught in
lessons, as it is easy to learn and is a
good way to build up the upper body
strength for strokes like the butterfly.
The backstroke is one of the most well
known swimming strokes. Also
referred to as the “racing backstroke”,
the backstroke is done by swimming
2. Back
on your back and swinging one arm at
Stroke
a time up over your head and back
down behind your back, while kicking
backward in a flutter kick.

The breaststroke is done on the

stomach, with both arms in the water
while the body is pulled backward.
3. Breast The arms then move in an arc shape in
Stroke the front of the body while the legs do
a frog kick. Out of all the swimming
strokes, the breaststroke may be one of
the oldest

The butterfly is another stomach

position stroke, in which the arms
move forward in a circle motion going
above the head and directly into the
4. Butterfly
water. Once the arms hit the water, the
Stroke
legs are kicked backward at the same
time in what is known as a dolphin
kick. It is known as the hardest
swimming stroke to master.

EQUIPMENT FOR SWIMMING

NAME OF
DESCRIPTION PICTURE
EQUIPMENT
 Goggles protect your eyes from
chlorine (and anything else that may be
Goggles in the water), and they help you keep
your eyes open while you swim so that
you can see where you’re going.
Fins fit on your feet and add propulsion
to your kicks (think of a duck’s
webfoot). They are great training for
your legs and will help you swim
faster. They come in long fins for
Fins
beginners who want to work on their
stroke and build up leg strength and
ankle flexibility and short fins to help
you go faster without overworking
your legs.
Kickboards are devices made of foam
or other materials that float, and they
come in a variety of shapes and sizes.
Kick boards The main purpose is for you to hold on
and stay afloat while your legs do all
the work. It’s good exercise for
coordinating your kicking, and it gives
your arms a rest

Technology has entered the swimsuit

arena as well. Fabrics are designed for
Swimming
minimal resistance through the water,
attire
they tend to last a long time, and they
resist fading even when used
repeatedly in chlorinated pools.

Bathing Bathing caps can serve several

cap purposes. Some pool managers will
require individuals with long hair to
wear caps to keep hair from getting
into the pool, and some people just like
to protect their hair from the chlorine
in the water. You may also decide to
wear a bathing cap to cut down on
resistance in the water. This really
works, and so if you’re looking to
increase your time a bit, a bathing cap
 might help.

HEALTH FITNES COMPONENTS OF SWIMMING

1. Cardiovascular Fitness
Swimming is an excellent cardiovascular activity because it involves continuous
movement of large muscle mass in a low-to-zero gravity environment, which makes it
easy on your joints. Swimming for at least 20 minutes, three times a week can help you
achieve a healthier life because it gets your heart rate up, burns fat and improves your
body’s ability to pump oxygen-rich blood to your working muscles.

2. Muscular Endurance and Muscular Strength

Exercising in water adds natural resistance to your workout, which helps build stronger
muscles. Unlike running or riding a bike, swimming builds muscle in both the upper and
lower body. It also boosts endurance, enabling you to swim longer and further before
muscles are fatigued.
3. Flexibility
Another benefit of the strength training aspect of swimming is injury prevention. One of
the leading causes of injury is weakness of an improperly conditioned muscle or weak
joints, both of which can be improved through strength training. Swimming improves
flexibility, a factor that allows you to continue swimming even when you're unable to
participate in other sports.
4. Body Composition
Lower body fat and higher muscle mass leads to improved flexibility and more calories
burned during a workout. Because swimming burns calories while also building strength
and endurance, it is an excellent fitness activity for achieving a healthy body composition
and fabulous tone.
Water aerobics is a term of exercise where aerobics are performed in shallow water. It
is beneficial for one and all, including the elderly. The use of water supports the body and
reduces the risk of injury to the muscles and joints, prevents overheating of the body, and
is very safe and simple form of exercise.

BIG IDEA
Water aerobics had many different names such as
hydronastics and aqua aerobics. It is said that water aerobics
was invented in the 1950s by a man named Jack Lalanne.

The term ‘water aerobics’ refers to the aerobic exercise that is

performed in reasonably
shallow water, for example in a swimming pool. This type of exercise is done mostly
when the person is standing upright. The person is standing upright. The person doing
this type of aerobics will not swim.

Water aerobics is a method of resistance training. This is a type of aerobics exercise

that required participants to be immersed in water. The natural resistance created by
exercising in the water also helps increased muscle strength, giving those fitness fanatics
a different way to get toned. The low impact workouts make water aerobics perfect for
people all ages and fitness levels.

BENEFITS OF WATER AEROBICS

Water aerobics is a great way to tone up and get in shape this year and with the ease
and reduced impact, people of all ages, shapes, sizes and abilities can enjoy the benefits
of
water fitness. The following are the benefits of the water aerobics.
1. It Enhances Your Balance and Coordination
 As you grow older, you can experience reduced coordination and balance. Water
exercise go a long way into helping you build stability and expand your muscle
strength for better coordination.
 Besides, the water is a safe environment whereby you’re in control of all physical
exercises as opposed to exercising on dry land.
2. It’s a Low Impact Exercise
 Unlike other exercise, water exercises provide you with a flexible environment for
your workouts.
 You don’t need to worry about falling and hurting yourself in the pool. Besides the
water’s buoyancy reduced the impact that exercises have your joints and muscles.
3. Enables You to Heal and Recover from Chronic Conditions
 Water exercises are great way to exercising without straining your muscle or joints.
 The water’s buoyancy supports your body weight, which helps reduce the stress
exerted on your joints. Besides, the environment of the water helps tone your
muscles.
4. It Aids in Recovery from Injuries
 It you’re past the age of fifty, your injuries might take longer to heal compared to
those of a young person.
 This is because your muscle tissues are worn out and may take longer to generate.
Good news is, water aerobics may help you recover quickly from your injuries.
5. Helps you build Physical Endurance
 Water aerobics is unique way of building your physical endurance. Water aerobics
is a muscle resistance training which challenges your muscles.
 As you continue challenging your muscles, they become stronger. As you build
your physical endurance, your heart, your lungs, and other body muscles become
stronger.

HEALTH COMPONENTS OF WATER AEROBICS

1. Cardiovascular Endurance
 Regular participation in water exercises can help improve the health of your heart.
 The water’s pressure in the pool helps in blood circulation. This reduces your blood
pressure, which puts less strain on your heart as it pumps blood. With time, you
gain cardiovascular strength.
2. Flexibility
 One of the main benefits of water aerobics is gaining overall flexibility.
 Water adds resistance to the movement you make. Your joints and body pats are
pulled and pushed in directions they aren’t used to. With time you get used to this,
and this increases your flexibility both in dry land and in water.
3. Body Composition
 Water exercise can help you burn 500 to 1000 calories per hour. When you swim
or do water exercises in cold water, your body burns more calories to keep you
warm.
 The more calories you burn; the more weight you lose. Besides, the water massages
your muscles in a way that helps tone them.

BASIC STEPS IN WATER AEROBICS

The following are the basic steps of water aerobics:
NAME STEPS PICTURE
Step 1: Stand two feet away from the
side of the pool with your feet hip
width apart and your hands resting
on the wall.
THE KNEE
Step 2: Draw you left knee into your
TUCK
chest, rounding your back and
TARGET:
contracting your abs.
ABS AND
Step 3L extend your left leg behind
GLUTES
you, squeezing your glutes. Continue
for 30 seconds.
Step 4: Switch legs and repeat for
one minute to compete one set.
Step 1: Stand with your feet-width
apart.
Step 2: Lower yourself into a squat,
THE POWER keeping your knees behind your toes.
POP-UP Step 3: Jump up, raising your arms
TARGET: over your head and lifting your feet
FAT off the pool floor.
BURNER Step 4: Land softly in a squatting
position with your knees bent.
Step 5: Continue for one minute to
complete one set.
 Step 1: Start with your feet on the
bottom of the pool with the water at
shoulder height.
Step 2: Alternate your arms and legs
as if you're cross country skiing
THE CROSS
(right
COUNTRY
arm out with left leg back; left arm
TARGET:
out
ARMS
with right leg back).
AND LEGS
Step 3: Reach and extend your arms
far behind your body and in front of
your body for maximum workout.
Step 4: Continue for one minute to
complete one set.

PHYSIOLOGICAL INDICATORS
In physical activity participation, it is also important that we should monitor our
physiological indicators. Physiological indicators are those signs that are physiologic in
nature
or have to do with bodily processes. These include heart and rate of perceived exertion.
Each
of these physiological indicators is important.
HEART RATE
Heart rate, also known as pulse rate, this is the number of times a person’s heart beats
per minute. It indicates the effort your heart is doing based on the demands you place on
your body. The more demanding your physical activity means that the heart rate is faster.
To determine your pulse rate, locate your pulse using your index and middle fingers.
Press gently to feel the pulse. Count the number of beats in 10 seconds and multiply by 6
to get your number of beats per minute. The 15 second count is also used by the
multiplied by 4 to get the number of beats per minute. The normal heart rate of a person
ranges from 60 to 100 beats per minute (bpm).
Example:
Marissa counted her heart beat following the 15 seconds method, Marissa’s
heart beats for 15 seconds is 23. So:
23 x 4 = 92 beats per minute
Therefore, Marissa’s heart rate is 92 beats per minute (bpm)

RATE OF PERCEIVE EXERTION (RPE)

Our participation towards the different physical activities/exercises varies in our
capacities. One may say that a certain physical activity/exercise is easy for them, while
other may view it oppositely. In doing this, the Rate of Perceived Exertion (RPE) aids to
guide each and one of us in assessing the intensity of exercises based on how we feel. It is
basically a subjective assessment of effort which ranges from 6 (very, very light) to 20
(very, very hard).
Source: Data from Borg from Corbin et. al. (2008)

RATINGS OF PERCEIVED EXERTION (RPE)

Rating Description
6
VERY, VERY LIGHT
7
8
VERY LIGHT
9
10
FAIRLY LIGHT
11
12
SOMEHWAT HARD
13
14
15 HARD
16
17
VERY HARD
18
19
VERY, VERY HARD
20
Snorkeling is a popular recreational activity, particularly at tropical resort
locations. It provides the opportunity to observe underwater life in a natural setting
without the complicated equipment and training required for scuba diving. It appeals to
all ages because of how little effort is involved and is the basis of the two surface
disciplines of the underwater sport of finswimming.

Snorkeling is also used by scuba divers when on the surface, in underwater sports
such as underwater hockey and underwater rugby, and as part of water-based searches
conducted by search and rescue teams

BIG IDEA
Snorkeling is swimming along the surface of the water and
enjoying the underwater world equipped with a mask (or
googles), a snorkel (a shaped breathing tube) and usually
swim fins (or flippers).

Snorkeling is an excellent way explore the underwater world with minimal training and
skills. However, before you hop in the water for the first time, read this article to
understand some basic information about snorkeling.
Snorkeling is an activity that allows participants to observe the underwater world from
the surface using a mask and a snorkel tube. Snorkeling requires less training and gear
than scuba diving and free diving, and the basics can be learned in a short period of time.
Snorkelers typically stay on the surface of the water, and may even use floatation devices
such as life vests or snorkeling vests to float comfortably on the surface (although neither
of these are strictly necessary).
The snorkeler breathes with a snorkel tube and mouthpiece. While the snorkeler’s face is
in the water, the tube remains above the water’s surface if a snorkeler chooses to dive
below the surface, it is generally for a relatively short period of time.

Equipment in Snorkeling
EQUIPMENT DESCRIPTION PICTURE

A snorkel is a device used for breathing

air from above the surface when the
wearer's head is face downwards in the
1. Snorkel water with the mouth and the nose
submerged. It may be either separate or
integrated into a swimming or diving
mask.

All scuba diving masks consist of the

lenses also known as a faceplate, a soft
rubber skirt, which encloses the nose
and seals against the face, and a head
strap to hold it in place. There are
different styles and shapes. These range
2. Diving mask from oval shaped models to lower
internal volume masks and may be
made from different materials; common
choices are silicone and rubber. A
snorkeler who remains at the surface
can use swimmer's goggles which do
not enclose the nose.
 Swimfins, fins or flippers are
finlike accessories worn on the feet, and
usually made from rubber or plastic, to
aid movement through the water in
water sports activities.
Swimfins help the wearer to move
3. Swimfins
through water more efficiently, as
human feet are too small and
inappropriately shaped to provide much
thrust, especially when the wearer is
carrying equipment that increases
hydrodynamic drag.

A wetsuit is a garment, usually made of

foamed neoprene with a knit fabric
facing, which is worn by people
engaged in water sports and other
4. Exposure
activities in or on water, primarily
protection
providing thermal insulation, but also
(Diving
buoyancy and protection from abrasion,
suit/wet suit/
ultraviolet exposure and stings from
rash guard)
marine organisms. The insulation
properties depend on bubbles of gas
enclosed within the material, which
reduce its ability to conduct heat.
Freediving or breath-hold diving is a method of underwater diving that does not require
the help of a breathing apparatus. Instead of using an air tank, you simply hold your
breath for as long can until you return to the surface.
With freediving, you can only travel as far as the air in your lungs will take you. The
incredible feeling of pushing yourself to your limits helps explain the appeal of this sport.
Therefore, the most important part of your training is learning how to breathe properly.

BIG IDEA
Diving into deep waters on one breath and without any breathing apparatus is referred to
as ‘freediving’. Freedivers use inward control, discipline and power to descend into the
ocean while holding their breath until they resurface. Freediving is both a recreational
and competitive sport, with many freediving competitions being held regularly around the
world.
Free diving is the practice of holding your breath when diving underwater without the
use of breathing equipment, such as a scuba tank. Free diving is a way of life for some, a
competitive sport for others, and a hobby for many. Read on to find out more information
about what free diving is, the benefits that come with it, where you can free dive, and
why people are doing it.
Recreational Freediving
Recreational freediving is free diving for leisure, such as on vacation or training
(noncompetitively) with a certified buddy. People freedive recreationally for many
reasons: to challenge themselves physically and mentally, to take beautiful underwater
photos, to improve their mental health, to explore the underwater world, or to improve
their fitness. The reasons are endless. But most free divers will mention the feeling of
peace and calm they have when they dive, and how they use it as a form of meditation
and feeling connected to their surroundings.

Competitive Freediving
Competitive freedivers are athletes who dedicate their training to participate in
competitions. There are lifestyle sport free divers who join competitions to challenge
themselves and improve their skills, and professional sport freedivers who compete to
break
national and world records. All competitive freedivers use advanced techniques and train
rigorously in and out of the water with a level of total commitment as a freediving
athlete.
Their physical, in-water training is often supplemented with other types of cross-training,
mental training, diet, and rest. The physical limits of the human body are still unknown as
freedivers continue to dive deeper and longer, with seemingly no end to their limits in
sight.
How dangerous is free diving?
The sport is dangerous. Drowning is, of course, always a risk. But there are others. The
ocean exerts tremendous pressure on the lungs as divers descend, and some experience
"shallow-water blackout" and lose consciousness during the ascent.
History of Snorkeling
In ancient times free diving without the aid of mechanical devices was the only
possibility, with the exception of the occasional use of reeds and leather breathing
bladders.
The divers faced the same problems as divers today, such as decompression sickness and
blacking out during a breath hold. Free diving was practiced in ancient cultures to gather
food,
harvest resources such as sponge and pearl, reclaim sunken valuables, and to help aid
military
campaigns.
In Ancient Greece, both Plato and Homer mention the sponge as being used for bathing.
The island of Kalymnos was a main centre of diving for sponges. By using weights
(skandalopetra) of as much as 15 kilograms (33 lb) to speed the descent, breath-holding
divers
would descend to depths up to 30 metres (98 ft) to collect sponges. Harvesting of red
coral was
also done by divers.
The Mediterranean had large amounts of maritime trade. As a result of shipwrecks,
particularly in the fierce winter storms, divers were often hired to salvage whatever they
could
from the seabed. Divers would swim down to the wreck and choose the most valuable
pieces
to salvage.
Divers were also used in warfare. Defenses against sea vessels were often created, such
as underwater barricades, and hence divers were often used to scout out the seabed when
ships were approaching an enemy harbor. If barricades were found, it was divers who
were used to disassemble them, if possible. During the Peloponnesian War, divers were
used to get past enemy blockades to relay messages as well as supplies to allies or troops
that were cut off, and in 332 BC, during the Siege of Tyre, the city used divers to cut the
anchor cables of Alexander's attacking ships.
In Japan, ama divers began to collect pearls about 2,000 years ago. For thousands of
years, most seawater pearls were retrieved by divers working in the Indian Ocean, in
areas such as the Persian Gulf, the Red Sea, and in the Gulf of Mannar (between Sri
Lanka and India.
A fragment of Isidore of Charax's Parthian itinerary was preserved in Athenaeus's 3rd-
century Sophists at Dinner, recording freediving for pearls around an island in the Persian
Gulf.
In 1940, Dottie Frazier pioneered freediving for women in the United States and also
began teaching classes. It was also during this time that she began to design and sell
rubber suits for Navy UDT divers.

Equipment in Free Diving

EQUIPMENT DESCRIPTION PICTURE

A snorkel is a device used for breathing

air from above the surface when the
wearer's head is face downwards in the
1. Snorkel water with the mouth and the nose
submerged. It may be either separate or
integrated into a swimming or diving
mask.
 All scuba diving masks consist of the
lenses also known as a faceplate, a soft
rubber skirt, which encloses the nose
and seals against the face, and a head
strap to hold it in place. There are
different styles and shapes. These range
2. Diving mask from oval shaped models to lower
internal volume masks and may be
made from different materials; common
choices are silicone and rubber. A
snorkeler who remains at the surface
can use swimmer's goggles which do
not enclose the nose.
Swimfins, fins or flippers are
finlike accessories worn on the feet, and
usually made from rubber or plastic, to
aid movement through the water in
water sports activities.
Swimfins help the wearer to move
3. Swimfins
through water more efficiently, as
human feet are too small and
inappropriately shaped to provide much
thrust, especially when the wearer is
carrying equipment that increases
hydrodynamic drag.

A wetsuit is a garment, usually made of

foamed neoprene with a knit fabric
facing, which is worn by people
engaged in water sports and other
4. Exposure
activities in or on water, primarily
protection
providing thermal insulation, but also
(Diving
buoyancy and protection from abrasion,
suit/wet suit/
ultraviolet exposure and stings from
rash guard)
marine organisms. The insulation
properties depend on bubbles of gas
enclosed within the material, which
reduce its ability to conduct heat.
 Weight belts are the most common
weighting system currently in use for
snorkeling. They are generally made of
tough nylon webbing, but other
5. Weight belt materials such as rubber can be used.
Weight belts for snorkeling are
generally fitted with a quick release
buckle to allow the dumping of weight
rapidly in an emergency.

Free diving Activities

A. Recreational hunting and gathering
 Spearfishing
Spearfishing is an ancient method of fishing that has been used throughout the world for
millennia. Early civilizations were familiar with the custom of spearing fish from rivers
and streams using sharpened sticks.
 Collection of shellfish
B. Breathing techniques, relaxation and inspiration
Beside all the underwater activities, there is a trend in using the sea and nature as a
medium and source of inspiration for rediscover of mindfulness. Non-competitive
breathing techniques and relaxation before the dive and visualization under water are
practiced. Mermaid diving also focuses on the beauty under water.
C. Competitive breath-hold watersports
 Aquathlon
Aquathlon (also known as underwater wrestling) is an underwater sport where two
competitors wearing masks and fins wrestle underwater in an attempt to remove a ribbon
from each other's ankle band in order to win the bout. The "combat" takes place in a 5-
metre (16 ft) square ring within a swimming pool, and is made up of three 30-second
rounds, with a fourth round played in the event of a tie. The sport originated during the
1980s in the former USSR (now Russia) and was first played at international level in
1993. It was recognized by the Confédération Mondiale des Activités Subaquatiques
(CMAS) in 2008.
 Competitive spearfishing
Competitive spearfishing is defined by the world governing body CMAS as "the hunting
and capture of fish underwater without the aid of artificial breathing devices, using gear
that depends entirely on the physical strength of the competitor." They publish a set of
competition rules that are used by affiliated organizations.
 Synchronized swimming
Synchronized swimming is a hybrid form of swimming, dance, and gymnastics,
consisting of swimmers (either solos, duets, trios, combos, or teams) performing a
synchronized routine of elaborate moves in the water, accompanied by music.
Synchronized swimming demands advanced water skills, and requires great strength,
endurance, flexibility, grace, artistry and precise timing, as well as exceptional breath
control when upside down underwater. During lifts swimmers are not allowed to touch
the bottom.
 Underwater Hockey
Underwater Hockey, (also called Octopush (mainly in the United Kingdom)) is a globally
played limited-contact sport in which two teams compete to maneuver a puck across the
bottom of a swimming pool into the opposing team's goal by propelling it with a pusher.
It originated in England in 1954 when Alan Blake, the founder of the newly formed
Southsea Sub-Aqua Club, invented the game he called Octopush as a means of keeping
the club's members interested and active over the cold
winter months when open-water diving lost its appeal.[23] Underwater Hockey is now
played worldwide, with the Confédération Mondiale des Activités Subaquatiques,
abbreviated CMAS, as the world governing body.The first Underwater Hockey World
Championship was held in Canada in 1980 after a false start in 1979 brought about by
international politics and apartheid.
 Underwater rugby
Underwater rugby is an underwater team sport. During a match two teams try to score a
negatively buoyant ball (filled with saltwater) into the opponents’ goal at the bottom of a
swimming pool. It originated from within the physical fitness training regime existing in
German diving clubs during the early 1960s and has little in common with rugby football
except for the name. It was recognized by the Confédération Mondiale des Activités
Subaquatiques (CMAS) in 1978 and was first played as a world championship in 1980.

HEALTH FITNESS COMPONENTS IN SNORKELING

1. Cardiovascular Fitness
Oxygen efficiency is a staple part of freediving in order to prolong our dives. We
constantly activate our body’s mammalian dive reflex, which triggers our bodies to use
oxygen more efficiently. Deep divers who train extensively have even been shown to
have similar blood composition to those who live in high altitudes.
2. Muscular Endurance and Muscular Strength
Underwater diving requires the body must contract all its muscles in order to maintain
buoyancy, change depth, and even tread water. As you dive deeper into the water, your
body will encounter greater water pressure and resistance, thus forcing your body to work
harder to get to your desired destination.
3. Flexibility
Diving deeper requires rib cage and diaphragm flexibility to help with taking a bigger
breath and to avoid injuries at depth. Stretches to help thoracic flexibility are usually
taught in intermediate and advanced freediving courses, along with full-body stretches
before open water sessions to minimize the risk of injury. Some freedivers also practice
yoga in order to stay in shape and work on their flexibility.
4. Body Composition
Snorkeling is a recreational sport that works out your entire body, helping you
stay in shape and keeping you healthy. While swimming you exercise your shoulders,
arms, quads, calves, hamstrings, ankles and many others. You can also lose weight and
keep fit while snorkeling as every hour spent underwater burns about 300 calories.

QUIZ. True or False. Directions: Write True if the statement is correct, otherwise write
False.

___________________1. Outdoor recreation involves a lot of physical activity, but one

does not need to have athletic level of skills and fitness to be able to participate.
However, one needs to be physically fit to be able to carry out the activity.

___________________2. Outdoor recreation has negative effects on the general wellness

of an individual, most especially of it is done with regularity.

___________________3. Outdoor recreation does not have formal rules and is not
competitive in nature which makes it different from outdoor sports.

___________________4. Reasons for engaging in outdoor recreation vary from person to

person.

___________________5. Outdoor Recreations are organized activities done during

subsistence time for the students’ own personal reasons, where an interaction between
man and an element of nature is present.