DEPARTMENT OF EDUCATION

Region V
Division of Camarines Sur
MASOLI HIGH SCHOOL
Masoli Bato Cam. Sur

Project in P.E.
Scrapbook entitled: Aquatic Activities

Submitted by:
Doquisa C. Panugao
Jessica L. Notario
Jeremy A. Ibbarientos

Submitted to:
Mr. Judysam S. Capistrano
Aquatics
 Water has special characteristics that provide a unique
environment for activities and good workout.

Special Characteristics of Water

1. Buoyancy – the upward force of the water on an object.
2. Hydrostatic Pressure – the pressure exerted by the water at
equilibrium due to the force of gravity.
3. Enhance Cooling – transfers heat away from the body much
quickly than air given in the same temperature.

Benefits of Aquatic Activities

1. Increase Longevity. Researchers at the Cooper Clinic in Dallas
and the University of South Carolina were part of the Aerobics
Center Longitudinal Study that followed over 40,000 adults for
more than 3 decades (1970-2003). Results from “Swimming and
All-Cause Risk compared with Running, Walking, and Sedentary
Habits in Men” showed that swimmers were approximately 50%
less likely to die than walkers, runners and their sedentary peers.
2. Become More Physically Fit. Sports experts have
continually shown that swimming improves flexibility, muscle
tone, muscular balance, endurance, and the body’s circulation. A
consistent swimming regiment helps the heart muscle to become
stronger and aids in the ability to maintain an appropriate
weight.
3. Joint Friendly Aerobic Activity. In waist deep water, the
body handles only 50 percent of its weight. At chest height, the
number is reduced to approximately 25-35 percent. Only 10
percent of one’s weight is being used when a person is submerged
 to their neck. These buoyancy factors allow a person to engage in
activities that may not be possible on land. Aquatic exercises can
be performed for a longer period of time since there is less stress
on joints and muscles.
4. Rehabbing From Injury and Illness. The buoyancy factors
and the warmth of a therapeutic pool provide a great
environment for an exercise program geared toward people
recovering from an injury or illness. The water offers a 12-14%
resistance factor compared to land based exercises. This level of
resistance prevents sudden body movements that could cause an
additional injury.
5. Decrease risk of illness. Exercising aerobically for 2 ½ hours
or more a week has been proven to lower the risk of chronic
medical issues such as diabetes and heart disease. Regular
exercise will lower cholesterol levels and also effect endothelium,
a thin layer of cells that line the arteries. As people age, these
cells lose their flexibility. Research indicates that regular aerobic
exercise will improve the endothelium function in older adults
who exercise.
6. Prevents Overheating. Water disperses heat more efficiently
than air. The pool water continuously cools the body. Exercise in
the water is cooler and more comfortable than being on land.
7. Fun Individual or Group Sport. A person can do a solo
workout or join a class. When swimming solo, a person can
identify their strengths and weaknesses and develop a program
that meets their needs. Classes are an excellent way to socialize
and meet new people Exercising in a pool is a delightful diversion
from a routine exercise program.
8. Improves Psychological Wellbeing. Invigorating aquatic
workouts release endorphins that naturally make a person feel
better. The rhythmic breathing associated with swimming causes
a meditative state that is similar to the effects of yoga.
Swimming can be calming and at the same time lower stress
levels.

Snorkeling, is peeking
through life underneath
water by swimming with
the aid of a snorkel and a
mask. Through snorkeling,
one can observe the
underwater attractions for
a longer period of time,
without the need to
constantly resurface to gasp
for air, and with relatively
lesser effort.

Canoeing, recreational
boating activity or paddle
sport in which you kneel or
sit facing forward in an
open or propel yourself
with a single-bladed
paddle, under your own
power. The closed-decked
canoe, and word ‘canoe’
originated from the Carib
word ‘kenu’ which means
dugout. Canoes were
originally made from large
tree trunks.
Kayaking, use of a kayak
for moving across water. It
is distinguished from
canoeing by the sitting
position of the paddler and
the number of blades on
the paddle. A kayak is a
boat where the paddler
faces forward, legs in front,
using a double-bladed
paddle. Most kayaks have
closed decks. also called
qajak, means “man’s boat”
or “hunter’s boat”
originated from the Inuit
and Aleut Tribes of Arctic
North America.
Scuba Diving, is an
acronym for Self –
Contained Underwater
Breathing Apparatus. This
is a method where a diver
uses a regulator as the
breathing apparatus and a
tank with compressed air
which enables the diver to
breathe normally
underwater. With this
equipment, a diver can
explore the waters for a
longer period of time and
at greater depths.
Surfing, a surface
water sport in which the
wave rider referred to as
a surfer, rides on the
forward or deep face of
a moving wave which
usually carries the surfer
towards the shore. The
term surfing refers to the
act of riding a wave.

Parasailing, also
known as parakiting or
parascending an activity
where a person is towed
behind a vehicle while
attached to a specially
designed canopy wing
that resembles a
parachute known as a
parasail wing.
Aquatic Activities

Water Skiing, a
surface water sport in
which an individual is
pulled behind a boat or
a cable ski installation
over a body of water,
skimming the surface on
two skis or one ski. The
skier must have
adequate upper and
lower body strength,
muscular endurance and
good balance.
Parts of Kayak

Parts of Canoe
Underwater Hand Signals