PHYSICAL EDUCATION 4 The Best Time for Recreation

LESSON 1: RECREATIONAL 1. Weekends

ACTIVITIES 2. Holidays

• Recreation - is the expenditure of time with 3. Special occasions such as anniversaries and
an intent to gain some refreshment. It is a birthdays
break from monotony and a diversion from
the daily routine.
• It is a positive change from the Characteristics of Recreation
stereotypical lifestyle and involves an 1. It occurs an obligated time. Recreational
active participation in some entertaining activities are done during leisure.
activity.
• Recreational activities - are actions that are 2. It has no simple form. It includes a variety of
performed solely for the enjoyment, forms and may be found in various settings.
pleasure and amusement of individuals. 3. It involves activity. Individuals actively
• Recreational activities are fun, mentally, or participate in different activities.
physically engaging activities that people
usually plan to do during their time off from 4. It is determined by motivation. The kinds of
work or school. recreation an individual engages in are
determined by his or he interest.
Some examples of recreational activities include
bowling, swimming, kite flying, bird watching, 5. It involves voluntary participation. Individuals
surfing, dancing, playing cards and watching engaging in recreation have the freedom to
movies. choose the activities which they wish to take part
in.
Recreational Activities are held during one's
leisure time. 6. It is universally sought and practice. People
from all walks of life, young, old, poor and rich,
Its objective is to revitalize the different aspects generally engage in recreational activities.
of life.
7. It has by-products. Personal development,
1. Physical intellectual, physical, social growth, and better
2. Mental health are the rewards of recreation.

3. Social 8. It gives satisfaction. The main objectives of

recreation are enjoyment and satisfaction. If
4. Emotional Individual these objectives are achieved, there will be a
Recreation can become an organized activity of feeling of fulfillment within us.
local governments. Local governments often
create parks or community centers. These
provide venues for organized sports, arts and IMPORTANCE OF RECREATION
crafts, and activities of senior citizens. 1. Physical Health
Without recreation life would be unbearable, A large part of recreation is physical in nature,
unsatisfying, and unbalanced. Recreation opens like some forms of games, sports, and dances that
the road to opportunities for self-discovery, self- are essential to physical fitness..
expression, and creativity.
2. Psychological health 2. Music Activities (Listening to music through
the radio/cassette/VCDs, Videoke Singing,
Leisure and recreation can relax and recharge the
Playing musical instruments)
overworked individual. Frustration is a result of
mental stress. Satisfying and worthwhile 3. Technology-based activities (Internet
activities that relax a tired mind during spare time surfing/chatting, texting, playing arcade,
can overcome frustration. Recreation also offers computer games)
opportunities to develop and enhance skills, as
4. Fitness Activities (fitness walking, jogging,
well as activity.
biking)
3. Social well-being.
5. Arts and Crafts Activities (drawing, cross-
Recreation can be source of happiness and stitching, cooking)
satisfaction. A happy person can easily adjust to
6. Nature and Outdoor Activities (camping,
his or her peers, subordinates, and superior. As a
going to camp. Hiking. Swimming. Mountain-
social force, recreation is a means of establishing
climbing)
unity among individuals. It develops a well
rounded personality. It also helps restrain or 7. Special Events (attending to social events,
control delinquency, lessen (if not totally going to discos, attending parties, dining out,
eliminates) the problems of community clubbing)
disorganization, and offers a varied opportunities
for better social relations. 8. Mental, Linguistic, and Literary Activities
(writing a poem solving puzzles, reading a
4. Emotional Stability book/comics)
People who balance work and recreation find 9. Commercial and Home Entertainment
their life fulfilling and their existence Activities (watching television/movies)
meaningful.
10. Cultural Activities (Watching free cultural
5. Occupational. shows (CCP Paco Park. Puerto Real Fort
Santiago) Watching tourism activities (wow
Recreational activities usually translate into
Philippines activities and presentations.
monetary benefits for people engaged in
Intramuros etc.)
business. Amusement parks, internet cafes,
gyms, and arcades are some examples of 11. Miscellaneous Hobbies (spending time at
businesses that profit from recreational activities. ones hangout collecting Funko Pops)
RECREATIONAL ACTIVITIES
SCOPE OF RECREATION • Relaxing the mind and the body.
An individual may voluntarily participate in • It is important to engage in an activity that
recreational activities, either as a spectator or an relieves a day- to-a-day tension.
active participant. The scope of recreation is wide • Universal need of man.
enough to cover the many activities which an
individual may freely choose from. These RECREATIONAL ACTIVITIES BASED ON
activities may be performed either indoors or PARTICIPATION:
outdoors.
la. Spectator Type - People spend their time
1. Games and Sports (Playing basketball, watching the event and derive enjoyment from it.
volleyball, chess, dominoes, card games line
"UNO")
1b. Participant Type - People do not gain COMMUNITY RECREATION
enjoyment merely by watching; they do so By Community Recreation refers to recreation at the
joining the activity. local level like community recreation facilities
and community activity programs, and includes
2a Active Type - People have to function
activities like sport, personal development
effectively in performing the action.
programs, rehabilitation programs and
2b Passive Type - People have no excessive government initiatives.
movement in performing the task or action.
3a Physical - People exerts efforts and bodily
functions in performing the action. LESSON 2: RECREATIONAL
3b Mental Activity The mind is doing the
ACTIVITIES
functions with less body movement. Barriers on Recreational Activities
4a. Public Type - involves the general public. Many technological advances and conveniences
that made our lives easier and less active, many
4b. Private Type - confines people working in a
personal variables, including physiological,
private companies.
behavioral and physiological factors, many affect
4c. Commercial Type- endorsing products which our plans to become more physically active.
are open to everybody.
Understanding common barriers to physical
AQUATICS activity and creating strategies to overcome
Aquatic sports in the Olympics and other them, may helped physical activity part of daily
international competitions, including the life. People experienced a variety of personal and
disciplines of swimming, diving, synchronized environmental barriers to engaging in regular
swimming, water polo, and open water physical activity.
swimming Water-related sports more broadly We might have experienced that no matter how
(including boat racing, water skiing, swimming, determined each one of us to have an active
etc.): Water-based techniques or modalities used lifestyle, we suddenly lose interest, and when an
for aquatic therapy. emergency comes up, we feel like we are not in
the mood etc. In fact, many people come- up with
MOUNTAINEERING
excuses to avoid physical activity.
• Mountaineering - is the set of outdoor
activities that involves ascending tall What keeps young people from engaging into a
mountains. regular physical activity?
• Mountaineering-related activities include
traditional outdoor climbing, and skiing. Barrier Solution
• Indoor climbing, sport climbing and 1. Lack of Time: Maintain a journal of
bouldering are also considered variants of If you think that you do your daily activities for
mountaineering by some. not have time to engage week. Use it to check
yourself in physical how much free time you
MARTIAL ARTS activities, make an effort have
Martial arts are codified systems and traditions of to:
combat practiced for a number of reasons such as Manage to break up your
self-defense; military and law enforcement work out session into
applications; competition; physical, mental, and two 15-minute blocks, or
spiritual development; entertainment; and the even into three 10-
preservation of a nation's intangible cultural minutes blocks, in case
heritage. dedicating a 30 minutes
 exercise each day, is not 7. I don't feel like it. Choose single
possible. (Lack of Motivation). recreations such as
2. Exercise is Exercise with a friend or working out using an
Uninteresting: an associate. Join a exercise video if you feel
At times, it is the lack of group or take up a team uneasy exercising in
interest rather than the sport front of other people.
lack of time that is the
problem. Consider the physical Make certain your
activities you enjoyed objectives are sensible.
when you were still a kid Avoid the all-or nothing
3. Does not have idea Checking with your catch that physical
how to be active (Lack doctor for suggestions activity is a waste of time
of Skills): and support when getting if it cannot make you fit
Many people are willing on a physical activity or slim
to help when you decide plan.
to be active and get Plan physical activities
moving. Getting in touch with ahead. Prepare and put
your local community them in your diary Look
center. Most centers for a workout friend, as
suggest an assortment of you are more likely to
physical activity classes commit to regular
at modest fees. physical activity if you
4. Tired (Lack of Trying to be active on have someone else
Energy most days of the week relying on you
and you will soon feel
Life can be very tiring more vigorous. The fitter
but incredibly, the more you are, the more lively DIET AND NUTRITION ASSESSMENT
that you are on the go, your life becomes. In an outdoor activity, nutrition is also important.
the more vigor you will The body will be needing enough fuel to meet the
have for everything else. Reorganizing your to-do demands of the activity.
list if you can. This way,
you can be full of energy Fueling the body means increasing the amount of
in the morning rather glycogen or stored glucose in the body to help to
than at night. help one get going longer before "hitting the
5. Not Feeling Well and Examine your medical wall" - when carbohydrates reserve are depleted
Not Thinking Fit condition. Speak with such that person cannot reach the desired highest
your doctor or local level of performance anymore.
There is something for support group, or browse
every person to do, even through health channel Healthy eating is not about depriving oneself,
if you are not feeling articles to get physical starving to become unrealistic thin or denying
good. At times, activities activities that may be ourselves of food we love. The right way is to
can essentially help you appropriate for you achieve a balanced diet which contains
feel better. carbohydrates, protein, fats, vitamins and
6. Excuses about the Have a range of indoor minerals in the right proportions.
Weather and outdoor activities to
It is too hot, it is too cold, decide from so that
or it is raining. yet there weather cannot get in the
are things you can do way with your exercise
regardless of the arrangements.
weather:
COMPONENTS OF WELL-BALANCED 1. Anthropometric Assessment
DIET
are a series of quantitative measurement of the
1. CARBOHYDRATES - A vital source of muscle, bone and tissue used to assess the
energy, carbohydrates comprises about 60% of composition of the body. The core elements of
an individual's diet. Most of energy needs met anthropometry are height, weight and body mass
from carbohydrates. Choose wisely from index (BMI), body circumferences (waist, hip
complex carbohydrate sources such as whole and limbs) and skin fold thickness.
grains, wheat, millets rice etc.
2. Biochemical assessment
2. PROTEINS - Protein is needed to assist your
Uses laboratory measurement of serum protein,
body to repair cells and make new ones. It is also
serum micro- nutrient level, serum lipids and
essential for growth and development during the
immunological parameters to assess general
various stages of
nutritional status and to identify specific
3. FATS - contribute to about 15% of daily nutritional deficiencies.
caloric needs and are a major energy source.
3. Clinical Assessment
They are a major energy sources. They are also
vital for storing and providing vitamins and refers to collecting information and drawing D
synthesize hormones. conclusions through the use of observation,
psychological test, neurological test and
4. VITAMINS AND MINERALS -
interviews to determine what the person's
Micronutrients - vitamins and minerals support
problem is and what symptoms he/she is
metabolism, nerve and muscle function, bone
presenting. Nutrition screening is used to identify
maintenance and cell production. Vitamins are
malnourished individuals. It can be carried out on
organic compounds our body needs to perform
the whole population on specific subpopulation
all its essential functions - like growing tissues,
at risk or on selected individuals (Gibson 2005)
regulating metabolism and maintaining a healthy
immune system. 4. Dietary Assessment
5. WATER - Life without water is unimaginable. Assessing food and fluid intake is an essential
A major nutritional component that helps part of nutrition assessment. It provides
regulate body temperature, lubricate our joints information on dietary quantity and quality,
and protects our major organs and tissues. Water changes in appetite, food allergies and
also aids to transport oxygen throughout your intolerance and reason for inadequate food
body. Make sure that you drink at least 8 glasses intake.
of water every day.

LESSON 2: PHILIPPINE
NUTRITION ASSESSMENT
A nutrition assessment is an in - depth evaluation TRADITIONAL GAMES
of both objective and subjective data related to an Philippine Traditional Games or the "Larong
individual's food and nutrient intake lifestyle, and lahi" are commonly played by children, usually
medical history. The data for nutritional using native materials or instruments. Due to
assessment falls into four categories: limited resources for toys of Filipino Children,
anthropometric, biochemical and dietary. It is they usually come up with games without the
used to determine the nutritional status of need of anything but the players themselves.
individual or population group as influenced by
the intake and utilization of nutrients (Gibson Years ago, kids used to gather in the streets or in
2005). their neighborhood playground to play their
favorite Pinoy games. This has been their regular Sipa
and popular pastimes, as well as the favorite Sipa is similar with the football back in the old
games of our parents and grandparents until new days. The ball is made of a light material which
and modern forms of entertainment (technology is called as a washer. This game is done by
like computers, phones) has taken over the kicking the ball upward. The player who kicked
interests of children. But a great majority of the ball with the highest count will be the winner.
Filipino children still play this game.
Mechanics:
a) Create a washer. Typically, these are soft balls
FIVE COMMON PHILIPPINE GAMES that are light enough to kick around.
Philippine games or "Larong Pinoy" are visibly b) Players have one turn to kick the washer as
seen all over the regions in the Philippines and many times as they can with their feet. Once the
sometimes these games are likely similar or share washer falls, that's his/her final count and the
common characteristics with our neighbor Asian other player begins his/her turn.
countries.
c) Player who kicks with the highest count wins.
Our traditional games are also influenced by
other countries during the colonization period
like Americans and Spaniards. Majority of the Luksong Tinik (Thorn Hurdles)
games use physical strength that can be classified This is a very common game for both boys and
as mock warfare, racing games and formula girls. This game is played outside usually with
games. All of these games make use of ability grassy. The game is originated in Cabanatuan
and skills. Nueva Ecija.
Mechanics:
Patintero (Block the Enemy Game) a) Two players, the "taya" face each other with
This game is composed of a guard and a passer. their hands and feet stacks.
There are two sets of this game. One requires six
players to a team while the other needs eight b) The others players jump on it.
players. The game is played outdoor and the c) Their hands gradually increase in height and
game requires teamwork and incredible agility other players will continuously hop on it.
since the game is characterize with a wide
playing area. d) The player who touches the body of the "taya"
will be the next "taya".
Mechanics:
a) Form two teams (guards and passers)
Sack Race
b) Guards will be stationed on three lines (one per To play you need one burlap sack for each
line) and passers will stay at the starting line. individual participant. The more people racing,
c) The goal of the passers is to pass by the guards the more fun it is.
without being tagged. Take note that guards Mechanics:
cannot leave the lines; move within a time frame.
a) Participants will run to the sack, put both feet
d) Passers who manage to run back and forth will in and begin hopping toward the finish line.
get a point, if guards tagged all passers, guards
win the round. b) Contestants must keep both feet in sack and at
least one hand on the sack at all times.
c) The sack must remain as close to the waist as 1. Social Skills
possible and should not fall below the knees.
Playing games would help new friends, children
d) The first racer to the finish line wins. meet cooperative and socially become more
expressive.
2. Competitiveness
Tug of War or "Hilahang Lubid"
It is an athletic contest between two teams at Playing games would help children stand out on
opposite ends of a rope, each team trying to drag the crowd as well as learn values that can be
the other across a center line. In some forms of derived from their experience of playing this
the game a tape or handkerchief is tied around the games.
center of the rope, and two others are tied six feet
3. Boost Mood
(1.8 meters) on either side.
Games plays an important role in boosting the
Mechanics:
mood and relieving stress of a person.
a) Each team must have equal number of players. Scientifically, while playing the brain releases
endorphins that make you feel happy and
b) The group must be a combination of five males
cheerful.
and five females.
4. Improve Motor Skills
c) The distance between team is three meters.
Playing games helps children to strengthen their
d) Both ends of the rope should be tied on the
muscles, joints, increases flexibility, and makes
waist of the last player while the others hold on
them more agile.
to the rope.
5. Improves Your Coordination
e) A piece of ribbon or handkerchief is tied to
therope on the centerline. Improves the eye-hand coordination (the ability
to do activities that require the simultaneous use
f) Upon signal to start, each team pulls each
of our hands and eyes)
other.
6. Boost Metabolism
g) The team that pulls the other over the
borderline is declared as the winner traditional games naturally helps in speeding the
metabolism of a person which is important to
help the body to lose weight
BENEFITS OF PLAYING GAMES
7. Relieve Stress
Playing Traditional game is always a big part of
Through playing Traditional Games, you are
our culture as Filipinos but suddenly with the
being distracted from the stressful events you are
continuous development of technologies
dealing with in life.
traditional games are abandoned which
supposedly have so much to offer. That's why it's
highly recommended for us to know the benefits
PRINCIPLE OF PHYSICAL ACTIVITY
of Traditional Games.
Fitness standards are higher than health
Studies showed that these traditional games standards. People can get fit by becoming more
provide highly significant benefits since it active. However, you need to practice caution
requires physical skills, social skills, creativity, because doing more is not exactly doing right
imagination, competition, camaraderie and many There are safe and effective principles of exercise
more. training that can help you improve and sustain
your Improvements while avoiding injuries.
The following principles are important in physical and social environments in their own
designing an exercise program. unique way. It is therefore essential that the
exercise program cater to these individual needs
and preferences.
1. Principle of Overload
5. Principle of Reversibility
It states that the body must work harder than what
The adaptation that take place as a result of
it is used to in order for it to adapt. It Implies that
training are all reversible. While an exercise
exercise is a controlled form of stress that will
program requires rest of the body to recover, too
stimulate the body to become stronger. For
much rest may be counterproductive. It is another
example, in order for a muscle (including the
way of stating the principle of disuse, if your
heart muscle) to get stronger, it must be
energy systems are not utilized, they deteriorate
overloaded or worked beyond the usual load.
to a level that matches the level of activity. It
2. Principle of Progression indicates that disuse or inactivity results in loss
States that the body should experience a gradual of benefits achieved in overloading.
increase in workload. If the principle of overload
asks "How hard?" Then the principle of
progression asks "How soon?" The body will get
injured if it experiences a workload that is too
hard and too soon.
The body should be given an ample time to
recover and get used to the new workload. The
rate at which the body adapts varies from one
individual to another. A reasonable time frame is
to increase the load after two weeks.
3. Principle of Specificity
States that the body will adapt specifically to the
workload it experienced. It implies that
improvement of fitness will be limited to the
activities that one is performing. The application
of this principles is not only on the movement or
activity performed but to the intensity at which it
is performed.
A person who trains for a marathon should not be
expected to be able to lift heavy barbells. This
principle highlights the importance of
performing a variety of activities to improved
overall fitness.
4. Principle of Individuality
States that no two persons are the same and their
rate of adaptation to the same workload differs.
This principle emphasizes the need to create an
exercise program that is individual-specific.
All individuals have different performance goals,
fitness attributes, lifestyle, and nutritional
preferences; they respond to exercise and its