Physical Education and Health
4
Quarter 3 – Module 3c (Weeks
5-6):
Mountaineering as a Moderate
to Vigorous Physical Activity
MOUNTAINEERING
From the article in redbuzz, “mountaineering can be best
described as the accent of any hill or mountain where the
gradient and severity of the terrain require some form of climbing
and the sustained use of technical equipment”. Technically,
anyone can climb and walk a mountain but this does not mean
they are mountaineers.
Unlike other countries in the world, mountaineering is also known in
the Philippines. Since there are only two seasons in the Philippines, it
is most likely that they prefer to do mountaineering during dry
season. It is an ideal season for the mountaineers to reach their
objective which is the summit. For summer or dry season,
mountaineers must have the following equipment:
o Helmet
• Rope
• Harness
• Carabiner
• Protective climbing equipment
Health Benefits of
Mountaineering
Nowadays, many are already health-conscious. They are afraid of
getting illnesses. Without knowing, mountaineering can help you to
improve yourself physically, mentally, and spiritually.
In an article cited from (https://www.realbuzz.com, n.d), there are
many benefits to mountaineering. It helps to boost greatly your
confidence and team working skills. Aside from it, the obvious
benefits are improving both our physical fitness and cardiovascular
fitness.
In addition, according to Lasclo (2016), “hiking is not just walking: it
activates other muscle groups, too, not just the lower limbs: the
upper and lower back carries your pack; the shoulders assist in
balance and helps lift you when the trail becomes steeper. Some
studies have demonstrated that hiking helps in the prevention of
osteoporosis by strengthening the bones in your back”.
Moreover, it is also great for our spiritual health
because it molds not just our bodies, but also our
character. Perseverance, patience, confidence,
camaraderie, courage, faith: these are courses you
take at the university of the mountains. Presence of
mind, too: and this is a valuable asset in an
increasingly uncertain world. When storms and floods
come, a hiker is always prepared. Finally, when we
dream of high mountains but realize that we have to
start with the low ones first, we appreciate the value
of discipline and humility, and we allow ourselves to
learn from others ahead of us.
MOUNTAINEERING ACTIVITIES
In an article written by Ziaeku (2020), “
trekking & hiking are oftentimes used as
synonyms. But these two activities are
different from each other”.
Hiking involves a long energetic walk in a
natural environment on hiking trails or
footpaths for a day or overnight.
Trekking involves a long vigorous hike in the
wild natural environment for multiple days. It
can be done off hiking trails.
DIFFERENCE BETWEEN HIKING
AND TREKKING
Ziaeku (2020), introduces these
differences between hiking and
trekking:
HIKING TREKKING
Done for fun or pleasure, to reconnect with A particular destination. Pilgrimages often
nature and calm the mind Also done include a search for spiritual or moral
for pleasure and fun, but with significance.
Establishes hiking trails and footprints Cross-country hiking trails, or areas
without any roads in complete wilderness.
Anything that can be done overnight. Form Trekking lasts multiple days and can be
2.5 mi (4 km) to 30 mi (50 km) anywhere from 30 mi (50km) to 15,000 mi
(24,000 km) and up.
HIKING TREKKING
For solo treks, a 50-60 L backpack is
For day hikes, usually a light day pack with necessary. You will have to pack a tent,
a bottle of water, lunch, and spare socks sleeping bag, food cookware, clothes,
will suffice. For an overnight hike, you medication, compass, etc. to last you for
might need to bring a change of clothes, at least a week or as long as it takes to
more food, a tent, and a sleeping bag, reach a supply station. Sturdy hiking boots
depending on the accommodation. Hiking with ankle support are essential.
shoes or boots.
You should be able to walk for at least 5 Trekking can be mentally and
hours. physically challenging. You have to be in a
pretty good physical condition and able to
hike for about 7 hours a day, for a few
days in a row.
Health Benefits of Hiking and
Trekking
As well as fun and riveting, hiking and trekking can improve
your mental and physical health. Here are just a few benefits
of hiking and trekking:
1.It lowers the risk of heart disease and improves your blood
pressure.
2. Better overall fitness.
3. Improves your mental health.
4. It burns calories.
5. It makes you creative.
CAMPING
As cited in an article from (https://www.eurekacamping.com/ 2016), most
people go on camping trips because they're tired of the city or ready for an
adventure. Whether you enjoy biking, hunting, or any other outdoor activity,
camping offers you a way to focus completely on a hobby for a few days
without external distractions.
In Britannica, camping defines as a recreational activity in which participants
take up temporary residence in the outdoors, usually using tents or specially
designed or adapted vehicles for shelter. Camping was at one time only a
rough, back-to-nature pastime for hardy open-air lovers, but it later became
the standard holiday for vast numbers of ordinary families.
Health Benefits of Camping
Most people go on camping trips because they’re tired of the city or ready for an adventure.
One might realize is that camping can help you live longer and a healthier life.
(https://www.eurekacamping.com/ 2016)
These are the benefits that we can get from camping:
1. The fresh air
2. Socialization
3. Improved moods
4. Less stress
5. Exercise
6. Sunshine
7. A good night’s sleep
8. Good food
9. New challenges
10. Meditation
ORIENTEERING
Britannica defines orienteering as an outdoor competitive sport that is
similar to cross-country running but with an emphasis on map-reading and
direction-finding skills. Through woods and over hills or rough plains,
contestants plot courses between isolated control points that must usually
be visited in sequence.
From an article in (https://orienteeringusa.org/ n.d.), orienteering can
gradually build your map-reading skills from exploring a local city park full of
obvious structures to navigating remote terrain with few, if any, man-made
features.
Furthermore, on orienteering maps, a course consists of a triangle, circles, a
double circle and sometimes connecting lines all in purple. The triangle is the
start. The double circle is the finish. All the circles in between are
checkpoints. Numbered orange and white flags are placed in the terrain to
show you that you have reached the correct location. At each checkpoint,
you will punch registering that you found the correct location. You may use
any route you want between checkpoints.
Health Benefits of
Orienteering
From the website of Health Fitness
Revolution (2015), orienteering
offers many benefits, but its biggest
attraction is fun. It is a joy to walk
and run through forests and fields
armed with a compass and a map.
The following are the benefits of
orienteering:
1. Creates a balance between mind and body.
2. Teaches self-reliance.
3. Sharpens decision-making skills.
4. Teaches how to think and act under
pressure.
5. Increase fitness levels.
6. Increase cardiovascular capacity.
7. Enjoying time with nature.
8. Increases self-esteem.
9. Can be very useful and even lifesaving.
10. Become part of a community.
COLLAGE MAKING!
TASK 2. INDIVIDUAL TASK:
“Mountaineering Collage”
Instructions: Use a A4 bond paper in
accomplishing the performance task.
1. Your task is to use your creative
imagination in making a mountaineering
collage.
2. Find and cut pictures of the different
mountaineering activities.
3. Paste it in a A4 bond paper.
4. Make your work neat, clean, and
creative.
5. Be sure to write your complete name at
the back part of your bond paper.
6. Your work will be graded according to
the criteria below:
