PHYSICAL EDUCATION

FINALS
SCUBA DIVING
 Development became possible because of people’s interest and curiosity in
deep water.
 SCUBA is an acronym for Self-Contained Underwater Breathing Apparatus
 A diving method where diver uses a regulator (breathing apparatus)
TIMELINE OF SCUBA DIVING APPARATUS

WHO CAN SCUBA DIVE?

Anyone can scuba dive.
But there are considerations:
 Age
 Health
 Disabilities
 Swimming Skills
BASIC SCUBA DIVING EQUIPMENT
1. Dive Mask- creates the air pocket to have a clearer view.
2. Snorkel- breathing tube
3. Regulator- breathe underwater
4. BCD (Buoyancy Control Device)-helps control position in water
5. Octopus- backup regulator
6. Weight Belt- counteract Buoyancy
7. SPG (Submersible Pressure Gauge)-shows how much air is left
8. Scuba Tank- allows one to breathe and stay longer
9. Fins- provide the propulsion
10.Scuba or Wet Suit- Provides protection

OTHER ACCESSORIES
1. Dive Computer- Monitors the diver’s depth and time for one to be safe
2. Dive Lights- provides needed light
3. Dive Knife- used for cutting ropes
4. Dive Case- used for protecting gears
SKILLS NEEDED IN SCUBA DIVING
PRE DIVE
 Entails procedure that divers adhere to
PRE DIVE SAFETY CHECK
 Must be done before going to the water
 Last minute review done on the boat just before one enters the water
 Safety check is done with the dive buddy
FIVE STEPS OF THE PRE DIVE SAFETY CHECK (Gibb, n.d.)
1. Check the buoyancy compensator
2. Check the weights
3. Check the releases
4. Check the air regulator
5. Final okay
FIVE POINT DESCENT
1. Signal to descent and wait for the acknowledgement from buddy
2. Orient to some surface object for reference
3. Remove the snorkel and replace it with regulator mouthpiece
4. Time check
5. Deflate the BCD
6. Feet first in the descent for at least the head is above the feet to remain
oriented
DESCENDING
Should be done in a slow and controlled way controlled descent
Reasons:
1. If ear equalization problem arises
2. A diver must be able to descend slowly so as not to land on the bottom
3. Stay close with his buddy
4. Slower descent makes the dive more enjoyable and not stressful.
STEPS TO ENSURE COMPLETE DESCEND
1. Understand the Use of the Buoyancy Compensator Device
2. DO NOT deflate All the Air from the BCD to begin the descent
3. Exhale fully to begin your descent
4. Re-establish Neutral Buoyancy
5. Regroup
ASCENDING
When one is ready to dive:
1. Signal buggy and begin in the ascent together
2. Begin ascend while there is still sufficient air remaining in the tank
3. Go slowly
4. Breathe continuosly when ascending
5. Make a safety stop
6. Extend on ehand over head
7. Drift slowly to the surface
COMMUNICATE UNDERWATER
Best way to communicate between divers is through HAND SIGNAL
By recreational scuba training council
 \

EARN A DIVING CERTIFICATE

Professional Association of Diving Institute and Scuba School International
-Most popular diving institutes
Diving Certificate or C- Card
Certificate that recognizes your training skill level certified by a recognized
diving training school.
HEALTH RELATED BENEFITS OF DIVING
 Improves and maintains the general fitness and stamina level
 Exercising in water is effective
  Muscle tome and strength are also improved due to the movement
Through the water and the physical effort of carrying equipment
SAFETY REMINDERS IN SCUBA DIVING (DAN, n.d.)
Before Diving
 Make sure you are fit to dive
 Always listen to instructor or dive guides
 Plan your dive depth time, and safety stop with your buddy
 Choose dived that match your skills
 Check equipment thoroughly
During the dive
 Breathe normally all the time-never hold your breath
WHAT IS ORIENTEETING?
-an activity where participants’ goals is finding the various checkpoints
(with specific sequence) in a pre-set course using a specially created detailed map
and the compass to navigate in an unfamiliar terrain.
HOW DID ORIENTEERING BEGIN?
1897
-world’s first orienteering match held in Norway
1919
-Major Ernst Killander of Sweden, designed a cross country competition where
participants had to decide their own routes with the use of map and compass
1941-1943
-Piltti Heiskanen set up orienteering activities in Dertmouth College
1961
- The IOF (International Orienteering Federation) was formed in Copenhagen,
Denmark where the founding members were Bulgaria, Czecholosvakia,
Denmark, Federal Republic of Germany, Finland, German Democratic
Republic, Hungary, Norway, Sweden Switzerland
1966
-The first world orienteering championships held in Finland
1967
-Orienteering activities became part of the US Marine Corps Physical Fitness
Academy Aquantico, Virginia under assistant director Jim “Yoggi” Hardin
1970
-The first US Orienteering championships held at Southern Illinois University
1971
-The birth of US Orienteering Federation in Virginia
1988
-Orienteering was accepted as a US Olympic committee Class C sport or an
affiliated Sport

What to bring when one is orienteering?

 The 2 basic things that are used in orienteering are the map and compass
 Whistle that is used when a participant needs to call someone for help
 Map bag or any clear plastic bag that comes in handy in protecting the map
in case it rains
 Red pen in case the participant needs to mark the map for their own purpose
although maps given prior to the ebvent are already pre-marked with the
course
What are the equipment used in orienteering?
 A map is a two-dimensional representation of a three-dimensional surface. It
is a graphic representation of the ground and the terrain. An orienteering
map is topographic map but with more details for easier navigation during
the activity.
KINDS OF MAP DEPENDING ON ITS PURPOSE:
1. Locator Map in a mall - specifically shows where the various shops are located
2. Highway Maps - Identify roads
3. Topographic Map - show different terrains
DISTANCE ON A MAP
 Maps are scaled. Usually below the m you will se something like this:
1:10,000, 1:15,000, or 1:25,000. This is the scale that the map used. Scale is
actually a ratio where 1:25,000 means that 1 unit distance on the map is
equivalent to 25,000 units distance in real world.
 Most, if not all maps now are in the metric system. Therefore, 1:25,000
actually states that 1 cm on the map is 25,000 centimeters or 250 meters on
the ground. The wildly used scale in orienteering competition is 1:15,000
and the 1:10,000 scale.
MAGNETIC NORTH LINES
 Orienteering maps have lines representing magnetic north. There are three
norths:
1. True north - direction of the North pole, directly under the North Star
2. Magnetic north - where the compass normally points and this is what is used in
orienteering
3. Grid north - used on maps
LEGENDS
 The legend is another important feature of the orienteering map as it will tell
you valuable information. It will describe the terrai, roads, buildings, rivers,
etc. using symbols. The symbols and what they represent will give an idea
how the place looks like.
Example of an Orienteering Map
 Blue - water features
 Black - rock features
 White - normal, open woods
 Green - thick vegetation
 Yellow - non-wooded land
 Brown - natural non-rock features and
contour lines
How is the Orienteering Compass used?
 Hold the compass level in the palm of your hand in front of your stomach
 Position the compass so that the direction-of-travel arrow (DTA) is pointing
straight out in front of you.
 Suppose you want to go southwest, with the compass just resting on your
palm, turn the Bezel so that northwest aligns with the DTA
 Still holding the compass flat in your hand and DTA pointing straight out,
turn yourself and your hand until the magnetic need (red needle) points or is
aligned with the North magnetic orienting arrow or with the lines inside the
compass housing
 Then, check where the DTA is pointing now, that is, the direction you will
be going in this case southwest.
 Go to where the DTA is pointing, keep the red needle aligned with the north
magnetic orienting arrow and for our example you are now moving

How is Orienteering played?

 As mentioned previously, orienteering may be done as a non-competitive
outdoor activity or a competitive sport. The objectiv is finding all the control
points indicated on a map given to the participants.
How does one navigate using the map and compass?
 Get to know the parts of a compass
 Adjust declination - North on a map is easy to find (it’s at the top). In most
locations in the real world, though, magnetic north (where your needle
points) and true north differ by a few degrees: That difference is known as
“declination.”
 Orient your map
 Take a bearing - A “bearing” is simply a navigationally precise way to
describe a direction. For example, instead of heading “northwest” to get to a
campsite, you might follow a bearing of 315 degrees.

What is pace and pace factor in navigation?

 A pace is equivalent to 2 steps. Stand with both feet side by side. Starting
with the left foot, step forward then put the right foot forward. The 2 steps
made is equivalent to one pace.
What does one do when they get lost along the course?
 Knowing what to do when one gets lost is another skill. This is what we call
relocating skill or re-orienting yourself. It is best not to panic but instead to
stop and take a break. Look at the surroundings and check the map for more
recognizable features such as a revier, clearing, roads, buildings, etc. Check
compass and map for directi of travel. If not, go to the nearest safety
prominent feature and reorient self using the map and compass. Use the
whistle if you could still not get back on track.
What are the Health-related benefits of orienteering?
 Orienteering is a very intense activity. It will require participants to walk,
jog, hike, and run. All these activities increase aerobic-capacity and
cardiovascular strength.
 Most orienteering terrain includes hilly and rugged terrains. It is a perfect
environment for athletes and non-athletes to develop strong heart,lungs, and
legs.
 it involves not only physical demands but also fast decision-making skills. it
provides for balance of mental and physical exertion. This way mind and
body are both worked out.