PE and Health – Grade 12

Alternative Delivery Model

Quarter 3 – Module 2:
First Edition, 2021

Republic Act 8293, section 176 states that: No copyright shall subsist in any work
of the Government of the Philippines. However, prior approval of the government agency or
office wherein the work is created shall be necessary for exploitation of such work for profit.
Such agency or office may, among other things, impose as a condition the payment of
royalties.

Borrowed materials (i.e. pictures, photos, brand names, trademarks, etc.) included in
this module are owned by their respective copyright holders. Every effort has been exerted
to locate and seek permission to use these materials from their respective copyright owners.
The publisher and authors do not represent nor claim ownership over them.

Published by the Department of Education

Secretary: Leonor Magtolis Briones
Undersecretary: Diosdado M. San Antonio

Development Team of the Module

Writer: Lea Roshena B. Manlugon

Editor: Jeanneth L. Añonuevo
Reviewers:
Illustrator: Harlene I. Lagmay
Layout Artist: Mark Ronell D. Bernaldez
Management Team:
Schools Division Superintendent: Rommel C. Bautista
Assistant Schools Division Superintendent: Galileo L. Go / Randy D. Punzalan
CID Chief: Elpidia B. Bergado
OIC-MAPEH: Myra Lyn T. Bergunio
Division EPS In Charge of LRMS: Noel S. Ortega
Division ADM Coordinator: Josephine M. Monzaga

Printed in the Philippines by ________________________

Department of Education – Division of Cavite Province

Office Address: Capitol Compound, Barangay Luciano

Trece Martires City, Cavite
Telefax: (046) 419-1286 / 4190328
E-mail Address: [email protected]
 12

PE and Health
Quarter 3 – Module 2:
Snorkeling

Self-assesses health-related fitness (HRF), status,

barriers to physical activity assessment participation
and one's diet
Introductory Message
For the facilitator:

Welcome to the PE and Health Grade 12 Alternative Delivery Mode (ADM) Module
on PE and Health!

This module was collaboratively designed, developed and reviewed by educators

both from public and private institutions to assist you, the teacher or facilitator in
helping the learners meet the standards set by the K to 12 Curriculum while
overcoming their personal, social, and economic constraints in schooling.

This learning resource hopes to engage the learners into guided and independent
learning activities at their own pace and time. Furthermore, this also aims to help
learners acquire the knowledge in PE and Health while taking into consideration
their needs and circumstances.

In addition to the material in the main text, you will also see this box in the body of
the module:

Notes to the Teacher

This contains helpful tips or strategies
that will help you in guiding the learners.

As a facilitator you are expected to orient the learners on how to use this module.
You also need to keep track of the learners' progress while allowing them to
manage their own learning. Furthermore, you are expected to encourage and
assist the learners as they do the tasks included in the module.
For the learner:

Welcome to the PE and Health Grade 12 Alternative Delivery Mode (ADM) Module
on PE and Health!

The main goal of this module is to help you better understand the relationship of
health behaviors to health risks factors and physical activity assessment
performance. It will also help you to understand that fitness and exercise are very
important in optimizing one’s health as a habit and as requisite for physical activity
assessment performance, and as a career opportunity. You are expected to finish
answering all the activities in this module before you move to the next
competency needed in this subject. This module includes pre-test, post-test,
lessons, and activities which will help you better understand health behaviors.

This module was designed to provide you with fun and meaningful opportunities
for guided and independent learning at your own pace and time. You will be
enabled to process the contents of the learning resource while being an active
learner.

This module has the following parts and corresponding icons:

What I Need to This will give you an idea of the skills or

Know competencies you are expected to learn in
the module.

What I Know This part includes an activity that aims to

check what you already know about the
lesson to take. If you get all the answers
correctly (100%), you may decide to skip
this module.

What’s In This is a brief drill or review to help you link

the current lesson with the previous one.

In this portion, the new lesson will be

introduced to you in various ways such as
What’s New a story, a song, a poem, a problem opener,
an activity or a situation.

This section provides a brief discussion of

the lesson. This aims to help you discover
What is It and understand new concepts and skills.
 What’s More This comprises activities for independent
practice to solidify your understanding and
skills of the topic. You may check the
answers to the exercises using the Answer
Key at the end of the module.

What I Have This includes questions, diagrams, and

Learned activities to be answered to process what
you learned from the lesson.

What I Can Do This section provides an activity which will

help you transfer your new knowledge or
skill into real life situations or concerns.

Assessment This is a task which aims to evaluate your

level of mastery in achieving the learning
competency.

Additional In this portion, another activity will be

Activities given to you to enrich your knowledge or
skill of the lesson learned. This also tends
retention of learned concepts.

Answer Key This contains answers to all activities in the

module.

At the end of this module you will also find:

References This is a list of all sources used in

developing this module.

The following are some reminders in using this module:

1. Use the module with care. Do not put unnecessary mark/s on any part of the
module. Use a separate sheet of paper in answering the exercises.
2. Don’t forget to answer What I Know before moving on to the other activities
included in the module.
3. Read the instructions carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and in checking your
answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are through with it.
 If you encounter any difficulty in answering the tasks in this module, do not
hesitate to consult your teacher or facilitator. Always bear in mind that you are
not alone.

We hope that through this material, you will experience meaningful learning
and gain deep understanding of the relevant competencies. You can do it!

What I Need to Know

This module was designed and written with you in mind. It is here to help
you master the different ways by which information from everyday life may
be acquired. The scope of this module permits it to be used in many
different learning situations. The lessons are arranged to follow the
standard sequence of the course. But the order in which you read them can
be changed to correspond with the textbook you are now using.

The module is for Lesson 2 titled as follows:

● Lesson 2 - Snorkeling

Learning Competencies:
Self-assesses health-related fitness (HRF), status, barriers to
physical activity assessment participation and one's diet

After going through this module, you are expected to:

1. Identify the meaning of snorkeling.

2. Know the basic equipment’s used in snorkeling.
3. Understand the important thing to remember while snorkeling.
4. Recognize the value of snorkeling as recreational activity.
 What I Know

Learning Task 1: GUESS WHAT?

Direction: Arranged the jumbled letters and write the word on the opposite side of
the table.
Jumbled Letter Answer
1. Q U A A
2. R O N K L E S
3. S K M A
4. I N F S
5. T E S V

What ‘s In

Learning Task 2: Tara! Dagat tayo!

Direction: Identify the Aquatic Activity below.

Aquatic
Picture Definition
Activity

the sport or activity of

propelling oneself through
water using the limbs

rowing or sailing in boats as a

sport or form of recreation.
 peeking through life
underneath water by
swimming with the aid of a
snorkel and mask.

What’s New

Learning Task 3: Unforgettable Experience

Water or aqua provides environments that are beneficial to you. An array
of recreational activities can be done in rivers, beaches, swimming pools, and the
like. These activities are a good source of relaxation, enjoyment and exercise.
(Aparato, C.R., 2017)
Direction: Give at least 3 aquatic activity that you enjoyed. Feel free to briefly
share your most unforgettable experiences

Aquatic Activity Location Experience

Lesso
n
Snorkeling
2 Social
What is it ?

According to Aparato, C.R. (2017) water or aqua has a certain unique

attraction to people of all ages. Children love to engage in water to play, while
adults alike would get lured to take a dip at the sight of a pool or the beach. Water,
in its most natural form, can be a great venue to relax, to work out, to have fun, to
pump up the adrenaline, and to challenge one’s limits.

In addition, the Philippines, having more than 7,000 islands, is abound with
natural water forms which can host numerous aquatic activities. There is surely
something to do in the different waters of our country, which attract not only locals
but foreigners as well. Aquatic activities may be done in water such as swimming
and snorkeling, on water (surface water) such as surfing and white water rafting,
and under water such as scuba diving.

Furthermore, water has special characteristics that provide a unique

environment for activities and good workout. These characteristics include
buoyancy, hydrostatic pressure, and enhanced cooling. Buoyancy is the upward
force of the water on an object. This is the reason why boats and people float on
water. It also gives a weightlessness feeling, which makes it easier to move, lift
knees, or even jog in water (for some water activities). Hydrostatic pressure, on
one hand is the pressure exerted by the water at equilibrium due to the force of
the gravity. In other words, it is the weight of the water pressed combined with
buoyancy helps keep standing balance in water. Water, therefore, helps people
who have problems with balance and coordination. Lastly, water has enhanced
cooling characteristic that transfers heat away from the body much quickly than air
given in the same temperature. This is the reason we can stay longer in water and
can tolerate longer workouts without feeling being overheated.

SNORKELING
One of the best but simple way to see, discover, and appreciate the
intriguing underwater life is through snorkeling. It allows one not only to grasp the
amazing beauty of marine life, but swim with them as well.

Snorkeling is peeking through life underneath water by swimming with the

aid of a snorkel and 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.

Snorkeling is not only used for recreational purposes. It has also been used
in water based search by rescue teams and in water sports such as underwater
hockey, underwater rugby, and spear fishing.

Snorkeling helps the overall fitness of a person. Aside from having fun under
the water swimming, doing the flutter kick and diving tones and trims, the body. It
works out the quadriceps, hamstrings, calves, ankles, hip flexors, core muscles,
and shoulders while swimming. Above all, snorkeling builds greater lung capacity
as one is forced to hold breath underwater for sustained periods of all time. It
increases the oxygen uptake, which is a positive indicator of aerobic fitness. It is
also a good cardiovascular workout as it increases heart rate and strengthens the
heart muscle. (Aparato, C.R., 2017)

WHAT ARE THE BASIC EQUIPMENT IN SNORKELING

Snorkeling equipment went through different innovations in time. It became

more refined and more features were added and various designs have been
introduced in the market.
The basic gears needed in snorkeling are the snorkel, goggles, and fins.
Other essential equipment, although optional for some, are the floating best and
rash guard.

A. Mask

The mask serves as the viewing device in appreciating the world beneath the
water. Without the mask, everything viewed underwater will be blurred or
distorted. The airspace created in the mask is what helps in seeing clearly
underwater.
The nose being enclosed in the mask will have its special function in
equalizing pressure during dives. What do we mean by this? Diving underwater
brings pressure on the air space in the mask. In order to equalize this pressure,
one need to exhale a little air through the nose inside the mask. Otherwise, one
might suffer from “Mask Squeeze”, a condition where the soft tissues beneath the
ask, especially around the eyes, swell and discolor.
There are two most important things to remember in choosing a mask.
These are fit and comfort. Please refer to “Tips in Choosing a Mask” for more
information on how to pick out the correct mask.

PARTS OF THE MASK

Strap – holds the mask to the face underwater.

Mask Skirt – is the soft flexible material that seals the mask around
the face.
Nose Pocket – cushions and protect the nose. Some masks have the purge valve,
a little flap valve located at the bottom of nose pocket that helps in removing the
water that has entered the masks.

A. Snorkel

The snorkel is a piece of equipment that makes it possible to breath at the

surface while the face is submerged in water. The snorkel is basically compose
of a tube, also called the barrel, and a mouthpiece. The tube-end sticks out of
the water while the mouthpiece goes in the mouth. The snorkel also has a clip
so it can be attached to the mask.
There are different kinds of snorkel one can choose from. Their important
differences lie in the feature or part that a particular snorkel has or does not
have.
The classic snorkel has the most basic part, the solid tube and the
mouthpiece. Sometimes this can be bent to a specific shape.
The snorkel with a flexible tube below the strap attachment point is
more comfortable than the classic snorkel. The flexible tube allows the top and
mouthpiece to rotate to different angles to better fit the face. It can also drop
away from the face when not in use.
A common feature of many snorkels is the purge valve. This is a small
valve just lower than the mouth that empties the collected water that comes
down the tube when one blows it out.
A splash guard prevents splashed water and spray from easily entering the
tube. However, this will not stop water from entering the tube when a big wave
covers the snorkel or when one goes underwater.
The dry valve is a special valve on top of the tube that completely stops
water (and air) from entering the tube when a wave comes or when diving
underwater. This way, one does not need to clear the water out when coming
back to the surface.
B.
C. Snorkel Fins
 1. Full Foot Fin 2. Adjustable fin 3. paddle-bladed-in 4. Split-Fin

Water resists or “pushes back” anything moving through it. This is the principle
behind what the fins do. It is this resistance that provides much of the propulsion
created by a moving fin. When one swims, the sole of the foot experiences
resistance creating propulsion, the same way fins encounter resistance and create
propulsion as well. However, fins are obviously wider and thus have a larger
surface area than the feet, and therefore they encounter more water and produce
more resistance, thus works better than the bare feet.
Speed and efficiency in swimming are what one gains in wearing fins. They
provide the necessary locomotion to propel effortlessly in the water. Fins conserve
more energy and, therefore, allow the snorkeler to reach further distances.
Moreover, fins may also protect the feet from accidental contact with rocks and
corals. Treading in water also becomes easy with fins.

D. Snorkel Vests

Snorkel vests are small and inflatable, which provide more buoyancy while
floating on water. This will help in consuming less energy in moving around.
However, one must take note that snorkel vest is not equivalent and should never
be used as a substitute to life vest.

E. Skin Protection

Snorkeling may require one to be under the sun for some time. In order to
protect the skin from the heart of the sun, one may use a good biodegradable
sunscreen or a better choice will be wearing a long sleeve rash guard. The shirt
may also provide jellyfish sting protection. However, if insulation is needed from
the cold waters, then a wetsuit will be a better option.

F. Swimming Cap

The swimming cap is a big help in keeping hair out of the snorkel and the
face as well. It will also help in preventing the scalp from burning on a sunny day.

G. Mask Defogger
 Mask defogger helps prevent the mask from fogging up. Be sure to choose
one that is nontoxic, biodegradable, and alcohol free for one’s protection and for
the protection of marine life.

HOW IS SNORKELING DONE?

Test and Practice

It is best for beginners to try the gears on shallow water. This way, one can
get used to wearing the mask and breathing through the tube. While on the
shallow water, bend slightly at the waist and squat until the face is submerged in
the water. Relax and breathe through the snorkel while enjoying the aquatic life.
Adjust the strap when the mask is leaking water. It may be loose or too
tight. Sometimes, a mask that is too tight can cause leak as well.

Floating Position

When one feels quite comfortable using the mask and breathing through a
snorkel, it is time to start floating. Extend legs and get into the floating position
with the face down. Relax and practice breathing evenly through the snorkel.
When one inhales, the body goes slightly higher in the water and goes a little lower
then exhaling. This happens because the body becomes buoyant when air enters
the lungs.

Kicking to Move

The next step is learning to be comfortable with the snorkeling fins. Practice
in the deeper part of the water. Float, then do the basic flutter stroke, the most
common underwater kick. This kick helps to be efficient and fast in moving in the
water. Fins should always be submerged otherwise more energy is spent, which
causes a decrease in kicking efficiency and makes one get tired easily. Hands
should also be kept on the side while swimming to reduce drag.
Another common kick used in snorkeling is the dolphin kick. In this kick,
both fins should be kept together while bending the knees and arching the back.
Then, straighten the legs and back at the same time. This will make a forward
thrust.

Diving Deeper

If one wants to go a little deeper to have a better view of the marine life.
One can either use the “feet-first” dive or the “head-first” dive.

A. “Feet-First” Dive
As described by the name, the feet go down first during this dive.
Tread vertically in the water then kick upward. As the body sinks down,
raise arms above the head. Pull the knees to the chest then lower the
head. This will rotate the body to a horizontal position and swim
underwater.

B. “Head-First” Dive
While at a horizontal position kick forward, bend at the hips, and pull
knees and arms toward the chest. Thrust legs straight up and maintain a
streamlined position to glide into the water. Kick with feet to move
deeper down, and then arch back for a horizontal position.
WHAT ARE THE IMPORTANT THINGS TO REMEMBER WHILE SNORKELING?

To have an enjoyable adventure in snorkeling, follow and remember the

following safety tips:

Stay close to the shore if you are a beginner. Some beginners misjudge their
capacities and endurance and before knowing it, they are exhausted.
Never do it alone. Always have a buddy so that whatever happens, someone is
there to help you. It is advised to have a minimum part of three. A buddy pair to
lookout for each other in the water and a shore lookout. Know where to call for
help in case of emergency.
One up, one down. While diving with your buddy, one should stay on the surface
while one is underwater. In case the diver has problems, one can help or seek help.
Rain check! Always check the weather forecast and the state of the sea. Wind can
cause waves to increase, which makes snorkeling challenging to do.
Know your surroundings. Know the area where you will be snorkeling. Know the
tides. Be careful around rocky shore or some marine life that may be knowing to
be aggressive. Know the conservation rules and regulations.
Energy retention. Do not overestimate your limits. To avoid being worn-out,
flotation device or a simple snorkeling vest will help conserve energy.
Leave them alone! Do not touch marine life. Maintain safe distance as well.
Touching them might damage their habitats and hurt marine life. In the same way,
you might also suddenly be stung, bitten, or hurt by some marine life if you touch
them. Try not to make sudden moves that will startle them.

What’s More

Learning Task 4: Choosing Snorkeling Equipment

You are going to snorkel for the first time and you were also given a budget
by your parents to buy all the necessary equipment for snorkeling. You went to the
sports store and saw so many choices of masks, snorkels, and fins.

1. How will you choose your mask?

2. What features of the snorkel will you be looking for? Why?
3. What kind of fin will you be buying and why?
 What I Have Learned

Learning Task 5: Snorkeling as Recreational Activity

Describe and explain how would snorkeling be beneficial to improve your

overall physical performance. Integrate in your answer the lesson you learned to
this module. (Explain your answer in 3-5 sentences only.)

What I Can Do

Learning Task 6: Best Snorkeling Places in the

Philippines
Direction: What are the top snorkeling spots in the Philippines? Surf the internet
and pick one snorkeling spot. Create a short ad about the place. Make sure you will
be able to convince your teacher that the place you have picked out is indeed a
snorkeling spot for them to go to. Be creative with your ad.

Rubrics:

5 4 3 2 1
Content Content is Content is Content is Content is Content is
accurate accurate accurate questionable inaccurate.
and all but some but some . Information Information
required required required is not is not
information information information presented. presented.
is presented is missing is missing
and/or nor and/or not
presented. presented
Pictures, Images are Images are Most Images are No images.
Clip Art appropriate. appropriate images are inappropriat
Background Layout is . appropriate e or layout is
pleasing to Layout is messy.
the eye. cluttered
Mechanics No spelling Few Some Some Many
errors. spelling spelling spelling spelling and
No grammar errors. errors. errors. grammar
errors. Few Some Some errors.
Text is in grammar grammar grammar Text is
own words. errors. errors. errors. copied.
Text is in Text is in Most of text
own words. own words. is in own
words.
Creativity The ad is The ad is The ad is The ad is The ad is
exceptionall attractive acceptably acceptably distractingl
y attractive in terms of attractive. attractive y messy or
in terms of design, though it very poorly
design, layout and may be a bit designed. It
layout and neatness. messy. is not
 neatness. attractive.

Assessment

Direction: Analyze the following questions. Choose the letter of the best answer.
Use CAPITAL LETTERS only.

1. This is peeking through life underneath water by swimming with the aid of a
snorkel and mask.
A. Scuba Diving B. Canoeing and Kayaking C.
Snorkeling

2. It serves as the viewing device in appreciating the world beneath the water.
A. Mask B. Snorkel C. Fins

3. It is a piece of equipment that makes it possible to breathe at the surface while

the face is submerged in water.
A. Snorkel B. Splash guard C. Swimming Cap

4. It protects the feet from accidental contact with rocks and corals.
A. Vest B. Fin C. Mask

5. It keeps the hair out of the snorkel and the face as well.
A. Splash guard B. Snorkel C. Swimming Cap

6. It is a soft flexible material that seals the mask around the face.
A. Nose Pocket B. Mask Skirt C. Strap

7. It prevents splashed water and spray from easily entering the tube.
A. Dry Valve B. Purge Valve C. Splash Guard

8. It is small and inflatable, which provide more buoyancy while floating on water.
A. Snorkel Vest B. Mask Defogger C. Dry Valve

9. It helps prevent the mask from fogging up.

A. Snorkel Vest B. Mask Defogger C. Dry Valve

10. A special valve on top of the tube that completely stops water (and air) from
entering the tube when a wave comes or when diving underwater.
A. Snorkel Vest B. Mask Defogger C. Dry Valve
 Answer Key

What’s More
Answers may vary for the given learning task.
What I Have Learned
Answers may vary for the given learning task.
What I Can Do
Answers may vary for the given learning task.

References

Books
Agcaoili, J.K., Camarador R.O., Vibar, Angelita A.O., Lubis, F.T. (2017). Dance and
Recreation for Health. Cronica BookHaus.

Aparato, C.R., Talaroc-Brebante, Z.R., Fernando-Callo, L., Dajime, P.F. (2017).

Physical Education and Health Volume II. Manila, Philipines: REX Book Store.

Mangubat, A.S., Tolitol, M.V., Urbiztondo, S.M., Vergara, L.A., (2016). HOPE 4
Health-Optimizing Physical Education-Recreational Activities. Quezon
City:Vibal Group, Inc.
For inquiries or feedback, please write or call:

Department of Education - SDO Cavite Learning Resource Management

Section

Capitol Compound, Brgy. Luciano

TreceMartires City, Cavite, Philippines 4109

Telefax: (046) 4191739 * (046) 4190328

Email Address: [email protected]