1.
WHATCAN YOU SAY
ABOUT THE PICTURES?
2. DESCRIBE EACH.
MOUNTAINEERING
ACTIVITIES
AFTER EXPLORING THE
RICHNESS OF OUR
BODIES OF WATERS, WE
WILL NOW EXPLORES THE
GREENER PARTS OF THE
COUNTRY – THE
TROPICAL FOREST, HILLS,
AND MOUNTAINS.
ROMEO ROBERTO
”ROMI” GARDUCE WAS
THE FIRST FILIPINO TO
CLIMB THE SEVEN
SUMMITS OF THE
WORLD.
DEFINITION OF MOUNTAINNERING
OR MOUNTAIN CLIMBING
BRITANNICA
“A SPORT IN ATTAINING OR
ATTEMPTING TO ATTAIN
HIGH IN MOUNTAINOUS
REGIONS, MAINLY FOR THE
PLEASURE OF THE CLIMB
IN EUROPEAN CONTEXT
IT IS OFTEN REFERRED TO AS
ALPINISM WHICH MEANS CLIMBING
WITH DIFFICULTY SUCH AS
CLIMBING THE ALPS
ENTHUSIASTS SEE THIS AS A SPORT, A
PROFESSION, OR A RECREATION AS IT
CHALLENGES ONE’S DETERMINATION,
CAPACITY , AND SKILLS.
THREE BASIC FORMS OF CLIMBING
1. ROCK CLIMBING – IT INVOLVES
SLOPES AND AVALANCHES
SLOPES- a surface of which one end
or side is at a higher level than another;
a rising or falling surface.
AVALANCHES- a mass of snow, ice,
and rocks falling rapidly down a
mountainside.
2. SNOW AND ICE CLIMBING-
Snow climbing – climing in a snow
Ice climbing is the activity of
ascending inclined ice formations.
3. MIXED CLIMBING- A
COMBINATION OF ROCKY AND ICE
ROUTES
TERRAIN- a stretch of land,
especially with regard to its physical
features.
HIKING- walk for a long
distance, especially across
country or in the woods.
TREKKING- go on a long
arduous journey, typically on
foot.
DIFFERENCE
HIKING IS DONE ON MAN-
MADE ROAD OR WELL-MADE
TRAILS AND BASICALLY
SHORTER IN DISTANCE,
WHICH SOMETIMES ONLY
TAKES A DAY OR TWO TO
COVER
TREKKING BECOMES MORE
RIGOROUS SUCH THAT IT IS
DONE OVER A VARIETY OF
TERRAIN AND TAKES A
LONGER TIME TO HIKE AND
THUS , ENTAILS MORE DAYS
AND NIGHTS IN THE
OUTDOORS
HOW DID MOUNTAINEERING BEGIN
AS AN ACTIVITY?
IT WAS DURING THE VISIT OF YOUNG
GENEVESE SCIENTIST, HORACE-
BENEDICT de SAUSSRE WHO SAW
MONT BLANC, THE HIGHEST PEAK IN
THE ALPS. HE WAS CHALLENGE BY
ITS HEIGHT AND THAT BROUGHT HIS
DETERMINATION THAT ONE DAY HE
WILL REACH THE PEAK OF THAT
MOUNTAIN.
HE EVEN OFFERED PRIZE
MONEY FOR WHOEVER WILL
BE ABLE TO REACH ITS
SUMMIT. IT WAS ONLY 25
YEARS LATER THAT THE
PRIZE MONEY WAS CLAIMED
BY A CHAMONIX DOCTOR,
MICHEL GABRIEL PACCARD
AND HIS PORTER, JAQUES
BALMAT.
A YEAR LATER, de SAUSSRE
HIMSELF WAS ABLE TO
CONQUER THE SUMMIT OF
MONT BLANC.
THIS LED THE START OF
MOUNTAINEERING AS A
CONTEMPORARY SPORT OR
ACTIVITY.
HOW DO YOU PREPARE FOR A
HIKE OR TREK?
1. PHYSICAL CONDITIONING
ONE SHOULD BE IN GOOD
HEALTH AND IS REASONABLY
FIT
A. PREPARATION- NEED TO
PREPARE THE BODY FOR THE
PHYSICAL DEMANDS OF THE
ACTIVITY
START THE PRE-CONDITIONING
OF YOUR BODY BY EXERCISING
AT LEAST THREE TIMES A WEEK
FOR AT LEAST 30-60 MINS.
EXERCISES SHOULD INCLUDE
THE FOLLOWING:
1. AEROBIC ACTIVITIES- THAT WILL
STRENGTHEN THE LUNGS AND
HEART
2. MUSCLE
STRENGTHENING AND
ENDURANCE TRAINING –
HELPS THE LEGS FOR THE
LONG WALK AND THE
BACK FOR CARRYING
YOUR BACKPACK
B. NUTRITION- THE BODY
NEEDS ENOUGH FUEL TO
MEET THE DEMANDS OF THE
ACTIVITY
FUELING THE BODY MEANS
INCREASING THE AMOUNT
OF GLYCOGEN OR STORED
GLUCOSE IN THE MUSCLE
“ CARBO-LEADING”- AS WE
OFTEN HEAR FROM
ATHLETES MEANS BOOSTING
ENERGY OR INCREASING
AMOUNT OF GLYCOGEN IN
THE BODY TO HELP ONE GET
GOING LONGER IN
PERFORMING SUCH ACTIVITY
GLYCOGEN - a substance deposited
in bodily tissues as a store of
carbohydrates.
2. TRIP PLANNING- PLANNING IS
BASIC TO AN ACTIVITY
A. LEARN THE ITINERARIES AND
OTHER RULES AND PROCEDURES
B. RESEARCH AND EXPLORE
POSSIBLE LOCATIONS THAT WILL
MUCH YOUR SKILL LEVEL AND YOUR
LIMITATIONS
3. CHECKING THE WEATHER
CONDITION, TERRAINS, TRAILS, AND
REQUIREMENTS, IF ANY.
4. TALKING TO PEOPLE WHO HAVE
EXPERIENCED THE ACTIVITY
WHAT ARE THE HIKING ESSENTIALS?
1. BACKPACK – A VERY IMPORTANT
DURING HIKE, SINCE EVERYTHING
THAT ONE WILL BE NEEDING IS
CARRIED IN THIS PACK
FOOD, CLOTHING, SHELTER,
COOKING GEARS, AND OTHER
ESSENTIALS WILL BE PLACED IN
ONE PACK.
2. FOOTWEAR- SHOES ARE THE
MOST IMPORTANT EQUIPMENT
A. HIKING SHOES- LIGHTER
COMPARED TO BOOTS AND MORE
FLEXIBLE BUT OFFER LESS
SUPPORT
B. HIKING BOOTS- GIVE MORE
SUPPORT AND HAVE MORE
PROTECTIVE FEATURES
C. BACKPACKING- THESE
SHOES ARE TOUGH AND CAN
COPE WITH ALL KINDS OF
TERRAIN AND WEATHER
CONDITIONS
3. TREKKING POLES- MAXIMUM
LENGTH 135 CM. (54 INCHES)
MADE INTO THREE SECTIONS
AND CAN BE RETRACTED OR
EXTENDED AS NECESSARY
WHAT IS THE PURPOSE OF
THESE POLE?
ESSENTIAL AID FOR THOSE
WITH KNEE PROBLEMS
PROVIDE LATERAL STABILITY
ON STEEP SLOPES AND AID IN
CLIMBING ROCKS OR
BOULDERS
A TOOL IN CHECKING THE
DEPTH OF MUD OR WATER
DUAL FUNCTION AS A TENT
POLE
APPLICATION:
SO WHAT DO YOU
THINK ARE THE
IMPORTANCE OF THIS
MOUNTAINEERING
ACTIVITIES TO OUR
LIFE?
EVALUATION
1. WHAT IS THE
DIFFERENCE BETWEEN
HIKING AND TREKKING?
2. WHAT ARE THE HIKING
ESSENTIALS? DESCRIBE
EACH.
ASSIGNMENT:
WHAT ARE THE
NUTRITIONAL
CONSIDERATIONS FOR
HIKING?
APPLICATION
RUYRURI6R
..\Downloads\Mountaineering-
Height Doesn't Matter - National
Geographic.mp4
WHAT ARE OTHER ESSENTIALS IN
MOUNTAINEERING?
WHAT ARE THE NUTRITIONAL
CONSIDERATIONS FOR HIKING?
ON TOP OF THE LIST THINGS, WE
NEED TO PLAN FOR IS THE FUEL
FOR THE BODY--- FOOD
FOOD – DEPENDS ON THE
DISTANCE OF TREK,
TEMPERATURE, AND MOUNTAIN
ELEVATION
CONSIDER THE FOLLOWING:
CALORIE REQUIREMENT FOR
THE ACTIVITY
MANAGEABILITYTO LOAD,
CARRY, STORE, AND COOK
THE FOOD
DURATION OF THE ACTIVITY
A. CALORIE REQUIREMENT
HOW FOOD IS USED UP IN
THE ACTIVITIES.
PHYSICAL ACTVITY EXPENDS
ENERGY
HIGHER INTENSITY
ACTIVITIES REQUIRE MORE
ENERGY THEN LOWER
INTENSITY ACTIVITIES
CALORIES ARE TAKEN FROM FOOD
CONTAINING CARBOHYDRATES
HYDRATING THE BODY
THE WATER REQUIREMENT OF A
BODY DEPENDS ON THE
TEMPERATURE AND ENERGY
EXPENDITURE
GENERALLY, WATER REQUIREMENT IS
AT LEAST 1 TO 2 LITERS A DAY.. THIS
WILL INCREASE WITH THE HEAVY
WALKING AND HOT TEMPERATURE.
ARE ENERGY BARS RECOMMENDED
FOR TREKKERS?
ENERGY BARS ARE IDEAL FOR
MOUNTAINEERS WHO ARE ON THE
MOVE BUT ARE FEELING FATIGUED
DUE TO LACK OF PROPER NUTRITION.
ENERGY BARS ARE HIGH-CALORIE
FOOD SUPPLEMENTS, WHICH ARE
MARKETED AS A QUICK SOURCE OF
ENERGY FOR ATHLETES AND FITNESS
ENTHUSIASTS.
WHAT ARE THE BASIC SKILLS IN HIKING?
A. SETTING HIKING PACE
THE HIKER SETS THE PACE TO MAKE THE
BODY FEEL GOOD. THE HEART, LUNGS,
AND LEGS BECOME THE MONITOR WETHER
ONE IS WITHIN HIS/HER PACE OR NOT.
B. ESTABLISHING YOUR RHYTHM
RHYTHM IS THE PACE ONE CAN MAINTAIN
FOR A LONG TIME WITHOUT REQUIRING A
BREAK. PRACTICE BREATHING AND HAVE IT
SYNCHRONIZED WITH YOUR STEPS.
TAKING BREAKS
GIVE THE HEART, LUNGS, AND MUSCLES
A CHANCE TO REST A BIT. BREAKS ALSO
GIVE TIME TO CHECK WETHER ONE HAS
SORE SPOTS OR ANY POTENTIAL
PROBLEM WHICH WAS UNNOTICED
WHILE WALKING.
EATING SHOULD BE AN ALL-DAY AFFAIR.
EAT IN FREQUENT BUT SMALL AMOUNTS
TO PROVIDE THE BODY WITH FUEL AND
WITHOUT OVERLOADING THE STOMACH.
WHAT ARE THE OTHER ESSENTIAL THINGS THAT
YOU NEED TO BRING?
FIRST AID KIT
WATER
TRAIL FOOD – ENERGY
FOOD THAT ARE LIGHT TO
CARRY AND EASY TO EAT
ON THE TRAIL SUCH AS
DRIED FRUITS, MIXED NUTS,
RAISINS, AND OATMEAL BARS
TOPOGRAPHIC MAP AND
COMPASS
EXTRA LAYERS AND RAIN
GEAR
FIRSTARTER AND MATCHES
MULITI-TOOL OR KNIFE
FLASHLIGHT OR HEADLAMP
AND EXTRA BATTERIES
SUNSCREEN AND
SUNGLASSES
INSECT REPELLANT
CAMERA
CELLPHONE/TWO-WAY
RADIOS
GPS/ALTIMETER WATCHES
EXTRA BATTERIES FOR
MOBILE DEVICES/ MEMORY
CARD
WHAT ARE THE HEALTH-RELATED BENEFITS OF HIKING OR TREKKING?
WALKING UP AND DOWN TRAILS,
MOUNTAINS, AND HILLS WILL
DEFINITELY MAKE THE HURT
PUMP HARDER TO KEEP UP WITH
THE OXYGEN DEMAND AND THUS
INCREASE THE BLOOD FLOW TO
THE MUSCLES AND BRAIN.
STRENGTHENING CARDIO
MUSCLES AND FURTHER
BUILDS A MORE ROBUST
HEART.
THE FRESH AND CLEAN AIR OF
THE MOUNTAINS ALLOWS THE
RESPIRATORY SYSTEM TO
BREATHE IN UNPOLLUTED AIR.
BUILD STRONG BONES AS
THEY REQUIRE OPTIMUM
EFFORT FROM THE BODY .
A CERTAIN WEIGHT IS ALSO
ADDED BECAUSE OF THE
BACKPACK BEING CARRIED.
ASIDE FROM IMPROVING THE
BONES, MUSCLE STRENGTH
WILL ALSO BE IMPROVED.
THIS
CAN BE A GOOD
ACTIVITY FOR LOSING
WEIGHT, AS IT WILL BURN
OFF CALORIES AND
UNWANTED FATS.
WHAT ARE SOME SAFETY REMINDERS IN HIKING AND TREKKING
HIKEWITH GROUP AND
NEVER ALONE.
INSTRUCTIONS FROM
GUIDES, FACILITATORS
KEEP IN MIND AND HEART
THE “LEAVE NO TRACE
SEVEN PRINCIPLES”
ENSURE SAFETY OF SELF
AND OTHERS.
CAMPING
- participants leave developed
areas to spend time outdoors in
more natural ones in pursuit of
activities providing them
enjoyment.
TWO TYPES OF CAMPING
1. FRONTCOUNTRY CAMPING
2. BACKCOUNTRY CAMPING
1. FRONTCOUNTRY CAMPING
– SOMETIMES CALLED “CAR
CAMPING”
CAMPING ON PLANNED
CAMPGROUNDS WHERE IT IS
CLOSE TO A VEHICLE, WITH
CERTAIN AMENITIES (SUCH AS
BATHROOMS AN STORES)
AND EMERGENCY AID
2. BACKCOUNTRY CAMPING
– THIS IS OPPOSITE
NO AMENITIES ARE READILY
AVAILABLE AND MOTORIZED
VEHICLES CANNOT REACH
THE CAMPING SITE.
HOW DID THE CAMPING BEGIN?
CAMPING HAS BEEN
AROUND FOR A LONG
TIME. NATIVE
AMERICANS USED TENT
AS SHELTERS AS DID
ARMIES who were on the
move.
THOMAS HIRAM HOLDING – IS
CONSIDERED AS THE FATHER
OF MODERN CAMPING
HE WAS A BRITISH
TRAVELING TAILOR WHOSE
PASSION FOR CAMPING WAS
DEVELOPED AS A CHILD.
TOGETHER WITH HIS
PARENTS, THEY USED TO
CROSS UNITED STATES IN A
WAGON TRAIN HEADING
FOR OREGON TERRITORY.
SO AT A VERY YOUNG AGE,
HE LEARNED THE WAYS OF
CAMPING.
HOW DO WE PREPARE FOR CAMPING?
1. IDENTIFYING THE
PARTICIPANTS IN THE ACTIVITY
- NAMES, CONTACT
INFORMATION, AND HEALTH
INFORMATION
2. THE DATE, LOCATION, AND
ITENERARY
WHAT ARE ESSENTIAL THINGS TO
BRING IN CAMPING
1. CLOTHES
○LAYER 1: BASE LAYER
OR SKIN LAYER
○- THIS IS THE CLOTHING
NEXT TO THE SKIN
LAYER 2: INSULATING LAYER
- THE INSULATING LAYER
WORN OVER THE BASE LAYER,
HELPS YOU RETAIN HEAT BY
TRAPPING AIR CLOSE TO YOUR
BODY
LAYER 3: WIND AND/OR RAIN-
BARRIER LAYER
- THE OUTER LAYER
SOMETIMES CALLED SHELL,
IS YOUR PROTECTION FROM
WIND, RAIN OR SNOW.
IT IS THE MOST IMPORTANT
LAYER DURING BAD
WEATHER.
SLEEPING BAG AND PAD
○PROVIDES WARMTH AND
COMFORT FOR A GOOD
REST AT NIGHT.
○A. KIND OF INSULATING
MATERIAL
DOWN SOFT FEATHER FROM
GOOSE OR DUCK) IS
WARMER
BUT IS NOT WATER PROOF
POLYESTER/SYNTHETIC IS
VIRTUALLY WATERPROOF BUT
NOT SO WARM. IT IS HEAVIER
AND BULKIER
B. LOFT (REFERS TO
THICKNESS OF BAG)
oTHICKER LOFT WILL PROVIDE
MORE WARMTH
C. THE SHAPE OF THE BAG
MUMMY-SHAPED BAGS ARE
BETTER WHEN TREKKING
BECAUSE THEY ARE LIGHTER
AND WARMER
BARREL-SHAPED BAGS ARE
ROOMIER AT THE
MIDSECTION PROVIDING
MORE COMFORT BUT THEY
ARE HEAVIER
RECTANGULAR-SHAPED
ARE THE ROOMIEST, THUS
GREAT FOR WARMER
WEATHER, HOWEVER, THEY
CAN BE BULKIER AND
HEAVIER.
3. TENT – GIVES
PROTECTION FROM THE
RAIN, WIND, BUGS.
○- IT ALSO ADDS WARMTH,
COMFORT, AND A SENSE
OF SECURITY.
○TARPS – ARE ALSO USED
AS SHELTERS IN PLACE
OF THE TENT.
4. COOKING UTENSILS
○A SMALL LIGHTWEIGHT
BACKPACK STOVE IS
MORE EFFICIENT THAN
OPEN FIRE BECAUSE
TEMPERATURE CAN BE
CONTROLLED.
COOKING POT CAN BE
DOUBLE AS AN EATING
UTENSIL, IF ONE WANTS TO
CONSERVE ON SPACE.
BRING SPOON, FORK, AND
KNIFE ALTHOUGH THESE
CAN ALSO BE COMBINED IN
A CAMPING SWISS KNIFE.
WHERE DO WE GET OUR WATER?
WATER IS A DAY-TO-DAY
NEED. PEOPLE USED FOR
DRINKING, COOKING,
CLEANING, AND BATHING. IN
THE FRONTCOUNTRY
CAMPING, WATER IS USUALLY
EITHER BROUGHT BY THE
CAMPER OR MAYBE
PROVIDED THROUGH
PLUMBING OR PUMP.
HOWEVER, IN THE
BACKCOUNTRY CAMPING, IT
IS IMPORTANT THAT THE
CAMPSITE HAS A NEARBY
WATER SOURCE FROM
RIVERS, STREAMS, LAKES OR
SPRINGS, OTHERWISE YOU
WILL NEED TO BRING YOUR
WATER. HOWEVER, IT IS
ADVISED THAT WATER FROM
THESE SOURCES SHOULD BE
PURIFIED FIRST AS
PRECAUTIONARY MEASURE.
WHAT KIND OF FOOD SHOULD
YOU BRING?
FOOD SHOULD BE THOSE
THAT WILL NOT SPOIL AND
WITH CONSIDERATION ON
THE CALORIE CONTENT,
FOOD PREPARATION, AND
WEIGHT OF THE FOOD ITEM.
FREEZE-DRIED FOOD AS
OPTIONS WHICH ONLY
REQUIRE BOILING WATER.
PASTA AND RICE – ARE GOOD
SOURCES OF ENERGY AND
CAN EASILY BE BOILED UP IN
HIGH ALTITUDE
SACHETS OF TOMATO CAN
BE BROUGHT ALONG WITH
THE PASTA
COOKED FOOD THAT CAN
LAST FOR DAYS WITHOUT
REFRIGERATION IS ANOTHER
OPTION SUCH AS ADOBO.
CANNED GOODS CAN ALSO
BE BROUGHT BUT IT NEEDS
TO BE REPACK AND PACK
FOOD.
BRING OIL AND CONDIMENTS
AS WELL IN SMALL PACKED
AMOUNTS SO FOOD WILL
STILL TASTE HEAVENLY IN
CAMPS.
WHAT OTHER ESSENTIAL ITEMS
SHOULD BE BROUGHT TO CAMPING?
GENERAL EQUIPMENT
LANTERN
TOILET PAPER
BIODEGRADLE SOAP
INSECT REPELLANT
SMALL THERMOS BOTTLE
DUCT TAPE
SAFETY PINS
SHOVEL (IF BACKCOUNTRY
CAMPING)
SAFETY EQUIPMENT
FLASHLIGHT WITH EXTRA
BATTERIES
WATERPROOF MATCHES
POCKET KNIFE
TOPOGRAPHIC MAPS
COMPASS
SUN PROTECTION
ROPE
WATER TREATMENT
FIRST AID KIT CONTENTS
ADHESIVE BANDAGES
GAUZE PADS
ADHESIVE TAPES
TWEEZERS TO REMOVE
SPLINTERS
SALT TABLETS
PARACETAMOL/ASPIRIN
ANTIHISTAMINE
MEDICINE FOR DIARRHEA
RAZOR BLADE
MOLESKIN
TUBE OF ANTIBIOTIC OINTMENT
ANTI-STING RELIEF
OINTMENT/CREAM
