Recreational

Activities

HEALTH-OPTIMIZING
PHYSICAL EDUCATION 4
Supplementary Material 3

All rights reserved. No part of the supplementary material may be reproduced or transmitted in any form or by means
without the permission in writing from the author.

i
 PHYSICAL EDUCATION
HEALTH 4
Recreational Activities
Quarter 3 Scuba Diving for Fitness
Module 3
Session Week 5-6 Second Semester/Third Quarter

Most Essential Learning Competencies

Engages in moderate to vigorous physical activities (MVPAs) for at least
60minutes most days of the week in a variety of settings in and out-of-school.

What I Need to Know

This module is guided with set of instruction specifically for grade 12 students who are taking up
H.O.P.E. 4 under the K to 12 curriculum. You can go through the material at your own pace of creativity
at your own time. Let your output set as a recorded performance at the same time engaging in this
different physical activity in promoting active lifestyle and achieve holistic development of an individual.

Learning Objectives
At the end of this session the learners are expected to:
1. define scuba diving;
2. identify the basic equipment in scuba diving;
3. determine the important things to consider in scuba diving;
4. recognize the value of engaging in moderate to vigorous physical activities (MVPAs) for at
least 60 minutes most of the days of the week in a variety of settings in and out-of-school.

What is it ?

Scuba is an acronym for Self-Contained Underwater Breathing Apparatus or

SCUBA. Scuba diving is a diving method where a diver uses a regulator as the breathing
apparatus and a tank with compressed air which enables the diver to breath normally
underwater. With these equipment, a diver can explore the waters for a longer period of time
and at great depths.

Modern-day divers are fortunate to have a better means of going deeper and staying
longer underwater. The beginnings of diving can be traced from using the hollow reeds as a
way of staying longer underwater. From the simple reed, more effective ways of breathing
underwater were invented.

2
 Scuba diving can be for varied purposes. Aparato et.al. (2017) said that it can be for
recreation where one undertakes it for sheer enjoyment of experiencing marine life while
observing fish and other marine animals, taking photos and videos. Scuba diving may also be
used for technical purposes such as cave diving and advanced wreck diving. It may also be
done for commercial purposes. This is done to earn a living such as those who build
underwater structures, carry out underwater maintenance, conduct surveys, or participate
in salvage operations. Another purpose of scuba diving is those done by the military or highly
qualified divers who do underwater surveillance; mine clearing or search, rescue, or retrieve
passengers of capsized passenger ships and other sunken vehicles.

What are the basic scuba diving equipment?

The diving equipment is what makes scuba diving different. It is what the divers use
and carry that allows them to be underwater for a longer time. The following are the essential
needs of every diver (Davis, 2007).

1. Dive Mask creates the air pocket to have a clearer view of the underwater life.
2. Snorkel is a breathing tube allowing you to inhale and exhale through your mouth
when swimming face down on water surface.
3. Regulator lets you breath underwater. It connects to your tank and delivers air to your
mouth when you inhale.
4. BCD or Buoyancy Control Device helps control the position in the water column. If
air is added in an internal bladder, then one rises toward the surface. By removing air
from it, one sinks.
5. Regulator delivers the steady supply of air from the cylinder with the right pressure.
6. Octopus is the backup regulator. It usually has a longer hose and a bright yellow body
so it is easy to find and can be used by others in an emergency.
7. Weight Belt is used to counteract buoyancy.
8. SPG or Submersible Pressure Gauge shows how much of the air is left.
9. Scuba Tank contains the pressurized air which allows one to breathe and to stay longer
underwater.
10. Fins provide the propulsion that makes it possible to swim with lesser effort.
11. Scuba or Wet Suit provides protection from the coldness of the water and from other
elements.

Other Accessories

1. Dive Computer monitors the diver’s depth, time of being underwater, and the
remaining time for one to be safely down in the water.
2. Dive Lights provides the needed light as it can be dark underwater.
3. Dive Knife is used for cutting ropes, lines, and monofilament.
4. Dive Case is used for protecting the gears while travelling.

Who can scuba dive?

Almost anyone can scuba dive. However, health and age are among the basic
considerations.

Age
A child as young as eight years old can start learning in shallow waters. A ten-year-old
child can be qualified to train and be certified as a Junior Open Water Diver, while a fifteen-
year-old or older can apply for an Open Water Diver’s certificate (About Sports, 2016).

Health
It is important for a diver to be physically fit to be able to cope with strenuous physical
task which may happen at an unexpected time such as maneuvering through strong current
to reach a dive site. They may also need to do a long surface swim at the end of a dive. All
students entering a diving class will be asked to answer a medical questionnaire which
3
examines their medical history. One does not need to have an examination from the doctor,
however, the instructor might need a doctor’s clearance for certain medical conditions found
in his/her medical history, such as heart and lung diseases, fainting spells, vomiting, asthma,
diabetes, etc.
Temporary restrictions are also given to those with colds, flu, injured, or are pregnant.
The swelling or blockage in the Eustachian tubes or sinuses for those with colds or flu may
prevent adequate equalization of air spaces with water pressure making it risky for the diver.

Disabilities
Disabilities do not hinder anyone from scuba diving. Many of the instructors can
provide training which is designed for physically challenged divers. Further, there are diving
groups who aim to promote diving among physically challenged individuals.

Swimming Skill
For enrolling in a one-day experience course, the basic requirements is being
comfortable in the water even to the deep end of the swimming pool. However, if one is earning
a scuba certification from diving trainers such as PADI, he/she has to pass the waterman
ship assessment for scuba diving which will require some basic skills in swimming. Some
may require to tread in water for 10 minutes, swim 200 meters, and snorkel for 300 meters
without stopping. In this case, one does not need to be at a competitive level of swimming but
at least can manage with the basic skill in swimming.

What are the health-related benefits of diving?

Diving on a regular basis improves and maintains the general fitness and stamina level.
Exercising in water is very effective because of the water’s natural resistance against our
bodies. It improves cardio-vascular performance and is translated into reduced risk of heart
attacks, strokes, and circulatory problems and ailments in general.

Muscle tone and strength are also improved due to the movement through the water
and the physical effort of carrying equipment such as the weight belt and diving gear.

What are the safety reminders in scuba diving?

The Divers Alert Network or DAN (n.d.) described important reminders especially for
new divers. They are summarized as follows:
Before Diving
✓ Make sure you are fit to dive.
✓ Always listen to instructor or dive guide.
✓ Plan your dive depth, time, and safety stop with your buddy.
✓ Choose dives that match your skills.
✓ Check equipment thoroughly.
During the Dive
✓ Breathe normally all the time – never hold your breath.
✓ Equalize your ears frequently as you descend.
✓ Stay aware where your guide and buddy are located.
✓ Keep an eye on your air gauge.
✓ Dive within the limits of your dive computer and no deeper than 40 meters.
✓ Do not overexert yourself.
✓ Do not touch anything.
✓ Always ascend slowly from every dive.
✓ Listen to inner voice. If you feel you have exceeded your comfort level, then abort
dive.
✓ When finishing descent, establish neutral buoyancy, ensure that ears are ok,
check your air and depth, tighten your weight belt if necessary, and
communicate with your buddy that you are ok.
✓ Watch your ascent rate on all dives.
✓ Make a safety stop.

After Dive
✓ Stow all gear away on the boat.
✓ Debrief with guide and buddy and discuss what you can improve on the next
dive.
✓ If you feel something strange, let others know.
4
 ✓ Do not fly until at least 18-24 hours. Flying is a pressurized environment and
can cause decompression sickness if nitrogen has not dissipated from body.

Engaging to this type of outdoor recreational activity needs proper training. Body conditioning
is at par important. The following may help you in choosing the type of activity for your
preparation.

Intensity of Physical Activity

Intensity refers to the rate at which the activity is being performed or the magnitude of
the effort required to perform an activity or exercise. It can be thought of “How hard a person
works to do the activity”.

Moderate-intensity Physical Activity

On a range comparative to an individual’s personal ability, moderate-intensity physical
activity is usually given a five or six on a scale of 10.
As a rule of thumb, if you are doing a moderate-intensity activity, you can talk but
would not be able to sing your much-loved song through the activity. You are working hard
enough to increase your heart rate.

Vigorous-intensity Physical Activity

On a level comparative to an individual’s personal ability, vigorous-intensity physical
activity is usually a seven or eight on a scale of 10.
If you are doing vigorous-intensity activity, you will not be able to speak more than a
few words without recess of an inhalation. Your heart rate has gone up moderately,

Moderate to Vigorous-intensity Physical Activity (MVPA)

MVPA is a mixture of moderate and vigorous-intensity activity. The intensity of different
sorts of physical activity changes among individual. It varies in an individual’s preceding
training experience and their relative level of fitness. The examples given below are provided
as a guide only and will vary between individuals.

Metabolic Equivalents (METs) are commonly used to express the intensity of physical
activities. MET is the ratio of a person's working metabolic rate relative to their resting
metabolic rate. One MET is defined as the energy cost of sitting quietly and is equivalent to a
caloric consumption of 1kcal/kg/hour. It is estimated that compared with sitting quietly, a
person's caloric consumption is three to six times higher when being moderately active (3-6
METs) and more than six times higher when being vigorously active (>6 METs).