Year 11 Pdhpe

Outdoor Recreation
Reasons for participating in outdoor recreation:
People of all ages can benefit from participation in a range of outdoor pursuits, which can result in considerable physical, social, intellectual and emotional outcomes, including:
Enjoyment Observational skills Challenge (strenuous) Spiritual growth Stress management Challenge and excitement
Self sufficiency (improves self confidence) Decision making communication Health and fitness (physical activity involved; can contribute to the development and maintenance of fitness) Social interaction (friends with similar interests, meeting new people, teamwork, companionship) Spiritual growth (step outside comfort zone)
Fitness Appreciation of the environment (spectacular scenery)

Some people prefer activities for relaxation like fishing and bird watching, while others seek more vigorous and adventurous activities including rock climbing, hang- gliding and sailing. Some outdoor recreational activities require detailed planning to ensure the safety of participants on extended expeditions or in potentially high risk situations, while other activities involve little or no planning, such as surfing or a game of cricket on the beach.
• Stress Management: Participating in outdoor recreational activities is often seen as an escape to the outdoors and an opportunity to ‘re-create’ yourself. Interacting with the natural environment generally means fresh unpolluted air and feelings of tranquillity or excitement which can help to distract an individual from their daily life and pressures. Benefits of stress management are that the individual removes themselves from the areas of stress in their lives.
Preparation of outdoor experience:
(Environment planning, Safety Risk Management, Food and Water Considerations, Legal and Administrative Requirements)
Many outdoor recreational activities involve considerable planning to ensure that participants are safe, enjoy themselves, are adequately prepared for conditions, meet their goals, interact with minimal impact on the natural environment and develop positive relationships with authorities. Most of planning needs to be done before trip begins (eg. Finance). During Expedition, plans may need to be changed due to weather or group capabilities. A successful party needs knowledge and skills to adapt, survive and make alternative plans if necessary.
Environmental Planning:
Planning for environmental hazards depends upon the activity being undertaken and the venue chosen. Local knowledge of weather conditions in the area to be visited is essential. Leaders must consider the hazards of the chosen venue. Is important that the venue is suitable for the ability of the participants, therefore leaders must have prior experience in the area and research it thoroughly before taking a group of less experienced participants. Equipment suitable for conditions likely to be encountered should be taken. Type of activity will determine the planning for environmental conditions.
Safety Risk Management:
There are important safety risk management and organisational factors which must be addressed before and during a trip in order to manage a group’s safety. It is essential that a group:
• Stay calm at all times
• Assess each situation logically
Thorough well searched research, planning, clear thinking and experience can enable a group to survive the toughest conditions. Panic can cause people to make mistakes. Though activities may be potentially dangerous, the level of danger can be reduced by ensuring that;
- Equipment is regularly checked to ensure it is safe and suitable to environmental conditions
- At least one member of party is qualified in first aid
- Routes are carefully planned
A group may need an escape route if:
- The weather changes
- Participants are not coping with the terrain
- An injury is suffered
First Aid Preparation;
All groups should have first aid knowledge. It is preferable that participants be trained to senior first aid level. Such emergencies in outdoor recreation expeditions could include:
- Snake bits
- Hypothermia (cold)
- Hyperthermia ( heat)
- Sprains/strains
- Cuts and grazes
Food and Water Considerations:
Length and type of expeditions, possible weather conditions and the season will determine the consideration given to food and water. (Is worth remembering that most humans can live for up to 3 weeks without food, but will survive only 1-3 days without water. At least one day of supply emergency food should be carried throughout expeditions. Furthermore is essential that participants prepare a balanced intake of food during extended activity. Menus should include meals which are nutritious, light to carry and quick to prepare. Packaging should be minimised and only foods which do not require refrigeration should be taken.
Legal and Administrative Requirements:
Expeditions may involve travel on private land or in national parks. If this is the case, participants need to consider:
- Booking of camping sites
- Permission from land owner to drive etc on their land
- Entry permits
- Attention to detail, for example; leaving camp sites clean.
Leader should;
- Conscientiously check all equipment, routes and weather
- Know capabilities of party
- Have first aid qualifications
- Be aware of medical conditions in the group
- Be responsible for ensuring informative communication before and during trip
Conservation Skills (Issues that must be considered when assessing the suitability of a campsite)
‘Leave no trace’ camping Minimal Impact Bushwalking Ethical Issues

Some ethical issues concerned with conservation:
- Different values and attitudes towards conservation
- Individuals may feel they’re conserving and protecting the environment – in different ways
- Choice of activity will reflect the values and attitudes of participants in relation to the environment
Navigational Skills (required when using a compass and map)
- Check List for Navigation: to successfully find your way in the bush, you should learn to: understand map scales, and how to measure distance, know how to take a bearing etc.
- Map reading (how to read scales, contour lines etc)
- Magnetic Bearings (using a compass to find magnetic north and true north)
- Measuring Distance (eg. When walking to different locations)
- Natural Navigation (eg. Navigation by the sun or the stars; southern cross)
- Route Planning (Eg. Type of terrain – cliffs, rivers/creeks, water availability, sutiable camp sites etc)
Survival Skills
Wilderness First Aid: Knowing the first aid procedures when in an emergency in the wilderness. For example; ensuring you are not in danger of being hurt yourself, treat the site of injury (control bleeding, treat blisters, bandage the limb), determine whether person can continue.
What to do when you are lost:
- Stop and do not panic
- Find shelter and discuss the situation with the whole group
- Examine maps carefully; and consider retracing your steps
- If group is no confident about retracing their steps then;
- stay together
- keep a smoky fire going to attract attention
- conserve energy
- set up shelter
- listen for voices
- Stay where you are.
- Distress signals for search and rescue
- Group should remain together
Bushfire Procedures:
- Woollen clothing is best
- Dampen clothing and drink a lot of fluids
- Breathing difficulties may be eased by using a damp cloth as a filter
- Stay low on ground as the air contains less smoke; find wombat hole
- Fire generally burns fastest uphill
- Seek a stream, cave or damp bank
- Lay face down and cover all exposed skin
- Find an open space
- If clothing catches on fire; stop, drop and roll on ground
- If in a car; stay there; cover yourself. Lightning:
- Erect tents in sheltered locations
- Avoid stopping under very large or isolated trees
- Stay away from wire fences or rock crevices
- Remove all metal objects
Flooded Rivers:
Possible hazards include:
- Unstable banks
- Fast flowing water
- Deep holes
- Cold water
- Debris caught on the river bed
If the river is considered safe to cross:
- Throw stick in water to see how fast the river is flowing
- Cross only if water in under knee height
- Ensure gear is in waterproof bags
- Leave shoes on; unless river has a sandy bottom
- Use a stick as a aid
Leadership Styles:
- Autocratic – leader in charge
- Laissez-Faire – decisions by group
- Strategic Non-Intervention – leader observes from distance
- Democratic- equal. Both leader and team have an input.
Four stages groups pass through in group dynamics:
1. Forming
2. Storming
3. Norming
4. Transforming
Actions that enhance group cohesion:
- Open communication
- Clear, accurate sentences
- Co-operation
- Trust
- Team building
- Conflict resolution
Four skills a facilitation should posses:
- Communication skills
- Decision making
- Flexibility
- Making judgements
Strengths and weaknesses a leader should consider:
- Participant readiness
- Self-efficacy
- Balancing challenge and safety
- Pushing comfort zone
Hyperthermia: condition associated with raised body temperature. (HYPER=HEAT=HOT)
Can be prevented by:
- Ensuring adequate hydration
- Planning routes where water sources are reliable
- Wearing a hat and light coloured clothing (less attractive to the sun)
- Avoiding the heat of the day
- Resting in the shade
- (as long as the person keeps sweating, their body will be cooling. But, once sweating stops, the condition is very serious.)
Signs of hypothermia:
Flushed Headache Unconsciousness Rapid, weak irregular pulse Vomiting, blurred vision, dizziness

Treatment for Hyperthermia:
If conscious:
Give them water to drink Rest them in the shade Remove unnecessary clothing Drape them with wet triangular bandages, or light cotton clothing

If unconscious:
DRABC (danger, response, airway, breathing, circulation) Give nothing by mouth Continue cooling process

Hypothermia: condition associated with lowered body temperature. (HYPO= COLD)
Can be prevented by:
- Adequate layers of clothing; waterproof
- Warm location; out of wind
- Vital to recognise signs early and treat immediately
Signs of Hypothermia:
Sensation of chilliness Skin numbness Shivering Stumbling
Impairment of muscle function Loss of speech Confusion Poor decision making capacity

Treatment for Hypothermia:
Stop at first sign Shelter from wind and rain Put on extra clothing; remove wet clothing Have something warm to eat and drink

Core – The Body in Motion
Functions of the Skeletal System:
1. Support- for organs and tissue
2. Protection- for vital organs in the body (eg. Skull for brain)
3. Movement- provides base for muscle attachment, to allow movement with bones, acting as levers
4. Supply of blood productions and minerals- red and white blood cells produced in bone, calcium and phosphorus stored in the bone
Movement Terms:
The Anatomical Position: this is the body position where you stand up, head straight, arms by your side, with the palm of your hands facing forward.
Planes of the Body: parts of our anatomy and movements occur in particular body planes. Body planes are imaginary surfaces, which divide the body into parts such as front and back, left and right, upper and lower.
The Sagittal Plane: this plane divides the body into right and left sides, and it allows us humans to move forwards and backwards. Your sagittal plane passes straight between your eyes; and furthermore divides your sternum and spine in half.
The Frontal Plane: divides the body into anterior (front) and posterior (back); allows us to move our body, or body parts to the left or right.
The Transverse Plane: divides the body into the top and bottom parts; the top part is called the superior, and the bottom part is the interior.

Muscle Actions
The main functions of the muscular system are to;
- Produce movement
- Assist in balance
- Maintain our posture
- Assisting in blood circulation and breathing
- Protecting the body by reflex actions
- Helping to control body temperature
Muscles and Movement
The muscular system has a fundamental role in movement. The contraction and relaxation of muscles pulls on bones to produce movement. Muscles must act in PAIRS to produce movement. This is called an agonist pair; for example the quadriceps and hamstrings of the thigh.
The muscle that contracts is called the agonist. The muscle that relaxes is the antagonist.
When a muscle contracts, and the other relaxes; this is called reciprocal inhibition.
Stabiliser Muscles
Muscles which act to hold a stable position.
Effects of exercise on the heart
When we exercise, our heart rate increases. This means that blood is moving around our bodies more quickly. An increase in the number of heart beats per minute increases blood flow. Furthermore when we exercise, our breathing rate increases; which means more oxygen is being exchanged for carbon dioxide in the lungs.
The more we exercise the more oxygen our body requires. Oxygen is needed to break down glucose to release energy; as energy is required for movement. We need to remove the waste products that are being generated as we exercise.
Since oxygen and waste products are transported in the blood, there needs to be an increase of blood flow during exercise. Since oxygen and waste products are transported in the blood, there needs to be an increase of blood flow during exercise.
Muscles increased in size with exercise; this is called hypertrophy. An increase in the size of the heart (due to exercise) results in a stronger heart. This means there are more powerful heart muscle contractions. Therefore, more blood is pumped out of the heart with every contraction. A stronger heart results in a decrease in the heart rate (basal heart rate and heart rate at rest). With regular exercise or training the heart becomes more efficient. However, all these gains are lost with lack of regular exercise.
Cardiac Output and Stroke Volume
Are two important indicators of the efficiency of the heart; the amount of blood pumped from the heart in ONE minute is called the cardiac output. The amount of blood pumped by each ventricle in each contraction is called the stroke volume.
CARDIAC OUTPUT= stroke volume X heart rate
Newton’s Laws of Motion
First Law of Motion: tells us that an object will not move or change, unless a force acts upon it; Inertia.
Second Law of Motion: the total force on a body is a product of the mass of the body and its acceleration. [Force = acceleration X mass]
Third Law of Motion: for every action there is an equal and opposite reaction.
[The centre of gravity and base of support = stop you from falling over]
What is biomechanics?
Biomechanics is how the body moves, and how and why we absorb force.
Momentum
Is the amount of motion possessed by a moving object; the momentum of a body is a product of its mass and velocity.
Angular Momentum
Is a product of the moment of inertia and the angular velocity.
Moment of Inertia
Refers to the resistance to turn an object; it is dependent on not only the mass of the object, but how that mass is distributed throughout the object.

Topic – Meanings of Exercise
Exercise is a part of many peoples lifestyle; however it can mean many different things to different people.
Exercise as a form of physical activity
Exercise is commonly used to describe activity and sport. Many people have very different ideas about what exercise is. Some people believe exercise should challenge your body’s systems and bring about improvements in health and fitness; others believe it is any activity in which the body is required to move and that improvement’s in health may not necessarily result.
To some people ‘exercise’ means being physically active. In general, people have varied views on what constitutes exercise. Traditionally we tend to think of exercise occurring in sports, fitness centres or gyms. Exercise is a component or part of physical activity and refers to planned, structured and repetitive physical activity which is designed to improve fitness.
Modern lifestyle could account for much inactivity; and do non-exercise activities due to time efficiency.
Exercise and its relationship to fitness
People exercise for various reasons; wanting to improve fitness and health, wanting to improve their ability in a particular sport or simply because they enjoy it and feel good afterwards. Whatever the reason, the body needs to be exercised to maintain good health and fitness. A fit person is able to enjoy a full life and has a lower risk of developing any major health problems compared to a person who is unfit.
Exercise is an essential element of physical fitness. In order to develop and maintain your physical fitness you must exercise regularly. If exercise is a regular part of your everyday life, you will not only increase fitness levels, but also notice other health benefits as well as a feeling of wellbeing.
Fitness and its relationship to health
Many studies have investigated the benefits of having a lifestyle that incorporates physical activity, exercise and fitness. Staying fit can improve your overall healthy by improving your physical health, reducing your risk of getting lifestyle diseases, such as heart disease, obesity and high blood pressure. Being fit can also improve your mental, emotional and social health by making you feel good about yourself and giving you an avenue for socialising and making new friends.
The Value that people place on exercise and fitness
Changing attitudes to fitness
In 1930’s the main reason for wanting to improve fitness of population was in order to ready people to play in war; these days, the interest is on the productivity of the workplace, and the quality of the life experienced by a population with greater leisure time available to them.
At individual levels, many people are interested in becoming fitter because of the portrayal of ‘fit’ people by the media; Fitness to many these days, means looking good.
Fitness as a commodity
Fitness today is a big business. High community profile of fitness and exercise has created a boom industry in which everything from deodorant to soft drinks to clothing are advertised as essential if you are to achieve the fitness level that you desire.
Companies send messages to public that you must look good when exercising. Clothing and footwear companies are expanding their involvement in the fitness industry as they realise the commercial opportunities it provides. Fitness and exercise providers are also constantly looking to develop new concepts in fitness activities in order to attract more participants.

What are the ways people choose to exercise for fitness?
Characteristics of exercise programs that improve fitness
People participate in physical activity for many different reasons. One reason is to improve health, and fitness levels. In order for an exercise program to improve fitness there are several rules/guidelines that should be followed; the FITT principle. This guideline is the next step in the continuum once ‘basic’ fitness has been achieved through daily physical activity. FITT principals refers to FOUR factors. They are:
- FREQUENCY – how often
- INTENSITY - how hard
- TIME – how long
- TYPE – sort of exercise
Frequency:
To improve fitness levels it is recommended than an additional 3-4 sessions of vigorous exercise should be performed each week along with moderate daily physical activity.
Intensity:
Refers to how much effort you have put into the exercise in order to perform it. Heart rate is the measure most often used.
Time:
Is the maximum duration that you spend exercising; to make gains in your cardiovascular fitness it is important to exercise within your targe heart rate zone continuously for a minimum of 20 minutes, up to a maximum of 1 hour.
Type:
Refers to the types of activities we choose to perform as exercise. The choices we make about the types of exercise we do will be based on a number of factors including:
- Current fitness level
- Interests
- Age
- Motivation
- Abilities/disabilities
- Time
- Financial status

Reasons why people may not have the time to exercise regularly
Time available Work commitments Injuries Priorities
Costs involved Motivation Transportation

What are the ways people choose to exercise for fitness?
There are many different influences on people’s choices of fitness activities. The choice a person makes as to what fitness activity they will participate in can be influenced by their socio-economic and socio cultural background, their motive for wanting to exercise and the types of activities that they enjoy. Each person’s reasons for exercising are different and will have a great influence on the fitness activities that they chose.
Benefits of exercise
An essential element of improving the over all health of the Australian population is to increase their physical activity levels. As a result this will lead to an increased participation in fitness activities. Benefits are more holistic, than just physical benefits. Participation in regular exercise will also produce social and emotional benefits.
Physical Benefits: Increased BMR Reduced blood pressure Increased lean muscle mass
Weight loss Reduced body fat Lower resting heart rate Increased energy levels

Social Benefits: Meet new friends Development of group identity (team games) Common interest with partner or friendship group

Emotional and Mental Benefits Improved self esteem Reduced stress levels
Improved levels of concentration Improved self confidence Feelings of better health
Improved sleep patterns More positive work attitude Increased ability to relax
Improved mental performance

Advertising and Promotion
Fitness is a commodity that can be marketed successfully in our society. People spend vast amounts to exercise at commercial fitness centres. An equally large amount of money is outlaid by commercial fitness centres in order to entice people to exercise at their facility. The money needed to run a successful fitness centre must be recouped though the money paid in by their clients.
Due to the number of exercise and fitness providers now available in the community, advertising and promotion are very important for attracting potential clients to become customers of a particular fitness provider.
Who can we believe?
There are many people in society who have tried to unsuccessfully begin and maintain an exercise program. This fact has lead to various ‘fitness’ providers making claims to ‘quick fix’ methods of weight loss, fitness gain and general well being.
It is very important that all consumers in the fitness industry are able to distinguish between correct factual fitness information and misinformation supplied and promoted by people who are just trying to make a fast financial gain. Many of the messages given by these people are;
- Promises of a ‘quick fix’
- Money back guarantee
- Claims of a 100% success rate
Promotional techniques
There are 3 main promotional techniques used within the fitness industry to try to attract individuals to join a fitness centre, gym or club, these are;
- Direct marketing
- Telemarketing
- ‘limited offer memberships’
Direct marketing
Direct marketing techniques involve mail outs; there are sent directly to the homes of people in the locality of the fitness centres. They may include introductory letters, brochures on the facility or ‘come and try for free’ offers.
This technique is used to gain new clients. However, once the prospective client visits the facility many hidden costs (such as memberships and joining fees and other associated costs) may be imposed.
Limited offer memberships
Limited offer memberships are a very common technique used by commercial fitness centres. When a centre uses this promotional technique they make an offer to past and new clients to renew or take out membership for a minimum period of time (usually at least 3 months) and receive an additional period of membership fee.
Telemarketing
Is very similar is to direct marketing, however, it involves contact with potential clients over the telephone, inviting them to take advantage of a ‘free week’s membership’ at the facility, or a similar offer.

Accuracy of Information
Information contained in most advertisements and promotions is accurate. The Department of Fair Trading monitors all types of advertising to ensure that there are no deceitful claims being made. Furthermore, to monitor industries to ensure that they are advertising truthfully and fairly. DFT has deemed that advertising of long term memberships (longer than 12 months) is not an ethical or fair method of advertising.
In NSW, fitness industries as a group have developed a voluntary Code of Practice that fitness facilities can choose to abide by. The code has conditions such as;
- Only to sell short term memberships
- A ‘cooling off’ period of 7 days after the purchase of a membership, with a money back guarantee if the client decides they have made the wrong decision
- No discounts on membership fees to promote the practice of paying.
Ethics of Advertising
There have been a number of advertising techniques that have been considered ethically “questionable” by members of the fitness industry. Advertisements that attempt to sell long term memberships or target particular population groups for special short term weight loss programs still remain a problem within the industry. Consumers should be looking for fitness facilities that promote the long term benefits of regular exercise that is part of a healthy lifestyle. For example; ‘Fat loss classes; lose 10kg in 2 weeks’
Barriers to Participation
Very few people would deny the benefits of regular physical activity and exercise. However, there are many people who, although they would love to participate in regular exercise, experience barriers that limit or prevent them from regular participation. These barriers can influence the beginning of an exercise program, the maintenance of a program, or resumption of exercise after injury and illness.
- Lack of time
- Lack of motivation
- Access to facilities
- Convenience of use
- High cost of using facilities or equipment
- Negative feelings that people have about fitness and exercise
- Exercise as a priority when weighed up against family and work/school responsibilities
- Injury or disability