PHYSICAL EDUCATION
MOUNTAINEERING, HIKING, TREKKING, ORIENTEERING “BOUKEN DA BOUKEN!!”
been performed
MOUNTAINEERING throughout the Europe
and other parts of the
➔ Mountaineering refers to sports of mountain
world.
climbing. It requires high technical skills and
fitness level. The two of them did it for
➔ It also means climbing a mountain to reach its the prize which is money
summit.
Sir Edmund Hillary and
➔ This is for the people who have the soul of an
Tenzing Norgay
adventurer, high level of confidence, and the
conquered Mt. Everest –
ability to survive in harsh conditions. considered the highest
➔ MOUNTAINEERS - people who engage in this peak in the world – 1953.
kind of sport
PROPER BREATHING
BACKPACKING TABON MAN in the caves
COOKING of Tabon in the mountain
➔ Skills and Knowledge in first aid and search and in Palawan
rescue are just as important as well.
“Physical and mental activity that requires skills,
experience, common sense and guts in ascending and HISTORY OF MOUNTAINEERING IN THE PHILIPPINES
descending mountains” ➔ The earliest record of mountaineering in the
– Mountaineering in the Philippines country was in 1852 when Don Jose
HISTORY OF MOUNTAINEERING Oyanguren, then governor of Davao, aimed to
climb Mt. Apo.
➔ People climbed mountains for economic gain
➔ Don Joaquin Rajal, governor of Davao who
and survival, and sometimes, to fulfill some
successfully reached the summit of Mt. Apo.
spiritual activities.
HEALTH BENEFITS OF MOUNTAINEERING
When people began
climbing mountains not ➔ Regular Moderate to Vigorous - Physical
for economic or spiritual Activity Activities (MVPAs) – mountaineering,
needs, but for scientific included – are known to reduce the risk factors
studies.
for various diseases.
IMPROVING CARDIOVASCULAR ENDURANCE
One of the earliest
DEVELOP MUSCULOSKELETAL STRENGTH
recorded mountaineering
sports activity happened BOOST THE METABOLIC, ENDOCRINE, AND
in 1786, when Dr. IMMUNE SYSTEM
Michel-Gabriel Paccard HELP IN REDUCING OR MAINTAINING BODY
and his porter, Jacques
WEIGHT
Balmat, climbed the Mt.
➔ Aside from the physical benefits,
Blanc, the tallest peak in
Western Europe. mountaineering also has positive impact to
one’s mental health.
Mountaineering as a
sport and recreation have
HAZARDS OF MOUNTAINEERING EQUIPMENTS HIKING & TREKKING
➔ Mountaineering is a dangerous physical activity. ➔ The following are the things that you will need
Exploring the wilderness of the mountains poses when you hike or trek a mountain.
hazards that can cause injuries or serious ➔ A backpack is an ideal bag for any climb
consequences such as death. because it frees your hands from holding
MAN-MADE HAZARDS anything.
- Are also called the subjective hazards, and they Two things must be considered in choosing a
cause by lack of preparation and carelessness. backpack for climbing:
- Poor judgement and unsound decisions can also IT SHOULD BE COMFORTABLE
put one’s health and life in danger. IT MUST BE BIG ENOUGH TO CARRY YOUR
- Dehydration, Falling, and overexertion are some THINGS (food, water and extra clothing)
common consequences of man-made hazards.
- Careful preparation and planning are the INTERNAL FRAME
BACKPACK
antidotes to this hazard in the mountains.
NATURAL HAZARDS
- Are caused by natural occurrences. They are It is designed to make the
also called objective hazards. They are cause by weight of the bag closer
the natural environment in the mountain and by to the body’s center of
the weather. gravity.
WEATHER HAZARDS
STRONG WINDS
ROCK FALLS
DANGEROUS ANIMALS, PLANTS AND OTHER EXTERNAL FRAME
ORGANISMS BACKPACK
TREKKING
➔ Trekking is just like hiking. It generally is for two It holds the weight of the
bag away from the body,
days or more. So, trekking is usually longer than
allowing the air to
hiking. Like hiking, trekking does not require circulate and prevent too
technical skills and knowledge. much sweat on the back.
➔ It requires durable boots, enough clothes ,
camping equipment, tent, cooking utensils, and
other necessities that will help the trekkers to
survive the long journey.
➔ Trekking is more rigorous and challenging as
compared to hiking. It is not only done for BELT BAG
leisure, but also to test one’s agility and
endurance and his or her mental, emotional and A bag where you can put
things that you need easy
physical capabilities.
access on such as the
HIKING trail food, emergency
kits, wallet and camera.
➔ Means long hours of walking on trails, hiking is
quite easy and does not require climbing skills
and equipment.
FOOTWEAR ABSORBENT COTTON
CALAMINE LOTION
➔ A pair of boots that have traction and sole that
can grip on slippery ground is advisable in a HYDROGEN PEROXIDE
climbing activity. RUBBING ALCOHOL
SAFETY PROTOCOLS: HIKING AND TREKKING
FABRIC BOOTS
This provides comfort to
PREVENTING DEHYDRATION AND HYPERTHERMIA
your feet as they are soft,
flexible, and lightweight. ➔ Dehydration happens when the body loses more
It let the feet breathe and water than it takes in.
it can dry quickly when DRY MOUTH
wet.
SUNKEN APPEARANCE AROUND THE EYES
HEADACHE
LEATHER BOOTS Leather boots are heavier
NAUSEA
than the fabric boots, but
they are more durable DARK CONCENTRATED URINE
and can give maximum ➔ Dehydration can lead to hyperthermia (heat
protection to your feet. stroke) and heat exhaustion. You can prevent
They are water resistant dehydration by drinking plenty of water and
and have a strong cleated eating sugary food along the trail.
soles.
DEHYDRATION: rest in a cool place and soak a cloth
with water and cover your head and it will cool down
your temperature
CLOTHING AND OTHER HYPERTHERMIA: move him or her to a shaded and cool
BODY PROTECTION place. Remove excess clothing and gently bathe the
person with cool water. Rest and Drink plenty of water.
PREVENTING HYPOTHERMIA
TENT AND SLEEPING
ACCESSORIES ➔ It happens when the body’s temperature drops
below normal because of severe cold
It is your shelter away temperature.
from home. CHILLING
UNCONTROLLED SHIVERING
IMPAIRED VISION
SLEEPINESS
FIRST-AID AND EMERGENCY KIT
MENTAL CONFUSION
➔ You cannot find clinics or hospitals in the
mountains. Thus, it is important that you have ➔ Hypothermia can be prevented by wearing
with you some medical aid kit to help you in warm clothes, dressing in layers to help your
case of emergency body adjust to the temperature.
BANDAGE SCISSORS
TWEEZERS HYPOTHERMIA: immediately put the person at rest and
GAUZE PADS OR ROLL GAUZE BANDAGES in a warm shelter. If necessarily to make him or her feel
warm, give a warm embrace.
BAND AIDS
COTTON TIPPED SWABS
LEARN BASIC FIRST AID IN CASE OF INJURIES SUCH
AS:
OPEN WOUNDS
SCRAPES
SCRATCHES
CUTS
LACERATIONS
PUNCTURE WOUNDS
BRUISES
BURNS
SPRAINS
SEVERE BLEEDING
➔ APPLY INSECT REPELLENT LOTIONS
➔ HIKE AND TREK WITH COMPANY
When you are lost, remember the STOP:
S - STOP
T - THINK
O - OBSERVE
P - PLAN
