MOUNTAINEERING
LESSON 4
❑Mountaineering is known as outdoor recreation.
❑It is a growing recreational activity in the world and in the
Philippines.
❑It can consist of different activities such as:
- Backpacking
- Climbing
- Hiking
- Physical fitness programming via wildness trips.
❑It is also called mountain climbing or hiking.
❑It is sport of attaining or attempting to attain high points
in mountainous regions, mainly for the pleasure of the
climb.
❑Mountaineering is a growth area of adventure tourism.
❑It is an adventurous sport based on physical activity,
challenge and risk taking.
A. HEALTH BENEFITS OF MOUNTAINEERING
Physical health
Mental health
❑Engaging in physical activity like mountaineering is very
important for staying healthy and fit.
❑Deals with moderate to strenuous physical activity and
can be a promoter for staying fit and healthy.
❑It can also aid in reducing the risk of different chronic
diseases.
PREVENTS HEART RELATED DISEASES
❑Ischaemic heart disease is top leading cause of death in the
world with 8.76 million numbers of deaths (WHO, 2015).
❑In mountaineering, we utilized both upper and lower muscle
groups, our abdominal and leg muscles, lower and upper back,
shoulders and arms, all get exercised as well as our fingers.
WEIGHT LOSS
❑The best way to lose excess pounds and improve fitness is to
engage in mountaineering activity.
❑Baker (1980) found that mountaineering reduced absolute body
fat and lean body mass.
❑Longer trek and mountain walking can contribute to the
reduction and maintenance of body weight, which can make a
positive contribution to physical health.
LOWERS BLOOD PRESSURE
❑Research has revealed that regular exercise such as walking or
trekking lowers systolic and diastolic blood pressure.
PREVENTS OSTEOPOROSIS
❑Osteoporosis is a disease characterized by low bone mass and
deterioration of bone tissues.
❑This leads to increased bone fragility and risk of fracture
(broken bones).
❑National Resource Center (2015) weight bearing kind exercise,
which pushes you to work against gravity such as hiking, weight
training, walking, jogging and climbing stairs are the best
exercise for bones.
PREVENTS AND CONTROL DIABETES
❑Diabetes is a serious life-long health condition that occurs
when the amount of glucose in the blood is too high because the
body cant use it properly.
❑Regular exercise or physical activity, including trekking and
hiking, can help prevent diabetes and protect the body from the
degenerative effects of diabetes.
❑Depression and stress are some of the common health
problems in today’s world.
❑Mountain climbing and trekking appears to develop
mental state a lot more than what is perceived.
❑It supports you to focus on the present state.
❑It provides sense of happiness, fulfilment, and
contentment.
❑It helps you to stay calm and reduce anxiety.
❑It develop self-esteem.
❑It creates better perception and self-awareness.
❑ it also helps in improving your creativity.
B. LEAVE NO TRACE PRINCIPLE
❑Plan ahead and prepare
❑Travel and camp on durable surfaces
❑Dispose of waste properly
❑Leave what you find
❑Minimized campfire impacts
❑Respect wildlife
❑Be considerate of other visitors
C. PLANNING OUTDOOR ACTIVITIES
❑Injuries are possible in mountaineering, climbing, hill
walking, or any other sporting activities.
❑For mountaineering expedition, you or your group must
have prepared well ahead of it to make it safe, full-filled
and successful.
1. Essential Equipment
❑Knowing and having the right equipment to be used in
mountaineering is a must for any climbers.
Essential Equipment Checklist
✓ Mountaineer’s backpack ✓ Utility or camping knife
✓ Tent ✓ Head lamp/ flashlight
✓ Sleeping bag ✓ Hiking shoes
✓ Ground sleeping mat ✓ Bonnet
✓ Camping stove & lighter ✓ Hiking gloves
✓ Cook set & eating gear ✓ First aid kit and insect
✓ Rain coat/ jacket repellent
✓ Sleeping sweater/ camp ✓ Water bottle/ hydro-pack
jacket ✓ Hiking sandals
2. Backpacking
❑The key to enjoy backpacking is to cut down load as much
as possible.
3. Physical Preparation
❑The key to a successful, effective, safe and enjoyable
physical activity is proper preparation.
❑It is a vigorous activity that requires weeks or months of
physical and mental preparations before a scheduled
climb.
D. TRAIL MOVEMENT
1. Trail signs
❑There are times when we have to communicate with other
members of the group or even other teams during a climb .
2. Group Composition
❑Trail master- in charged of putting up trail signs and responsible for pacing
the group. ( position: front)
❑Sweeper- the one that makes sure that nobody is left behind. (position: rear
or tail)
❑Contact person- assigned to communicate from the group’s home base for
any updates. (position: home base)
❑Team medic- one with knowledge for first aid technique and basic life
support. (position: middle)
❑Team leader- he is given the responsibility in making good decision during
the climb.
❑Scribe- the one who assigned to document all the details of the climb.
D. CAMP MANAGEMENT
❑Camping is a great opportunity to relax and to one with
the nature.
❑One must understand and learn the art of pitching a tent
quickly and properly.
Quick easy steps in setting up your tent.
❑Unpack and prepare your tent supplies.
❑After clearing the ground lay down the ground sheet.
❑Insert or attach your tent poles through the frame.
❑Raise the tent.
❑Hammer in your pegs.
❑Set up the flysheet.
❑Move and arrange your things inside the tent.
END OF THE LESSON
