LESSON 6: MOUNTAINEERING ACTIVITIES

Mountaineering-related activities include traditional outdoor climbing, Indoor climbing, sport

climbing and bouldering are also considered mountaineering by some

14 TIPS FOR MOUNTAIN CLIMBING BEGINNERS

PREPARING FOR THE CLIMB

BEFORE THE CLIMB

Jog or do cardio before you climb

Read about the mountain you’re going to climb
Waterproof your things whether rain or shine
Bring around two liters of water
Bring snacks high in carbs and protein
Stretch before the climb
Bring first aid kit

DURING A CLIMB
Greet people you pass by along the trail
Keep your trash with you
Know how to heed the call of nature
Never take selfies and jump shots along ridges
 Listen to nature’s music

AFTER A CLIMB

13. Your body is going to ache, especially your legs

o Be ready for this. If you’d like to apply salonpas or a soothing balm, that’s not a problem.

14. But you will have endorphins and good memories to last the week

HIKING SHOES

 These shoes are lighter compared to boots and more flexible but offer less support.

HIKING BOOTS

 Hiking boots give more support and have more productive features than the hiking shoes
because they have higher cut with slightly stiffer materials

TREKKING POLES

 Trekking poles have a maximum length 135 cm(54 inches). They are often made into two
or three sections and can be retracted or extended as necessary.
 Hiking boots give more support and have more productive features than the hiking shoes
because they have higher cut with slightly stiffer materials
 LESSON 7: CAMPING
CAMPING is a form of outdoor recreation involving overnight stays with a basic temporary
shelter such as a tent.

CAMPING EQUIPMENT LIST: WHAT EQUIPMENT IS NEEDED FOR CAMPING

CAMPING BAG

 It needs to be durable, waterproof and lightweight.

SLEEPING BAG

 A good sleeping bag will help you to have a warm and comfortable sleep since
nights are usually much colder in nature.

FLASHLIGHT

 The flashlight is a must-have item on your camping trip and it is good to have
one for each member of your camping party.

TENT

 You are going to need a tent for shelter in the nature. You need to have a sturdy
tent that can withhold in varied weather conditions.

CAMP STOVE

 A camp stove is a reliable and faster way to cook food when the weather is too
wet/ moist to make a campfire.

FIRST AID KIT

 A first aid kit is something smart to have in your camping trip. You can include
painkillers, antibiotic cream, bandages, gauze, and mosquito sprays in your first
aid kit.
BENEFITS OF CAMPING
CAMPING HELPS WITH STRESS REDUCTION
FRESH AIR HAS NUMEROUS BENEFITS
HAVE THE CHANCE TO CONNECT WITH NATURE
IT ALLOWS YOU TO UNPLUG FROM TECHNOLOGY
IT HELPS YOU TO GROW YOUR CONFIDENCE
BUILD FAMILY CONNECTIONS

ALWAYS REMEMBER THIS;

BE PEPARED
FACE YOUR FEAR
STAY POSITIVE
TEAMWORK
EXPLORE THE NATURE
EMBRACE CHALLENGES
BE KIND
BELIEVE IN YOURSELF
STAY SAFE
 LESSON 8: FIRST AID
What is FIRST AID?

 First aid is the first and immediate assistance given to any person with either a minor
or serious illness or injury, with care provided to preserve life, prevent the condition
from worsening, or to promote recovery until medical services arrive.

FIRST AID OF COMMON EMERGENCIES IN OUTDOOR ACTIVITIES

1. Stopping the bleeding

You can control the bleeding by applying direct pressure to the wound. However, ensure you
don’t use your bare hands; use gloves or some non-absorbent barrier such as gauze.

 If the injury is to an arm or a leg, you can raise the limb so that it is above the heart,
which will help slow down the bleeding.

 Press down firmly on the wound. Maintain direct pressure for five to ten minutes.

 After ten minutes, check to see if the wound is still bleeding. If it is, spread the pressure
over a wider area and maintain it for another ten minutes.

Keep the person calm

 Blood loss can cause shock, indicated by increased pulse rate and rapid breathing,
sometimes even fainting or loss of consciousness.
 Keep the person warm and try to relieve stress if they are conscious by staying calm and
talking calmly.
 Prevent cuts and scrapes by watching your footing, wearing the correct, well-fitting
footwear, and taking time.

2. Spot dehydration early

 Staying hydrated is vital when out on a walk, hike, or any outdoor activity.

 A great tip is to begin your trip fully hydrated.

 If you become dehydrated, you need to increase your water consumption immediately.
 Consuming a sugary or salty snack can also help if rehydration salts are unavailable.

Over-hydration is also dangerous

 Remember that over-hydration is also dangerous as it can lead to hyponatremia. This

happens when the body holds onto too much water. This dilutes sodium in the blood and
 causes levels to become low. Symptoms include nausea, headache, confusion, and
fatigue. So try to spot dehydration early and don’t force water into your body.

3. Know how to treat burns

 Stop the burning by cooling the area with cold, clean water.
 To prevent infection. Clean the area with water and apply sterile dressing to the burn
injury.
 Wrap the area with some gauze if sterile dressings are not available.

4. Know how to cope with strains and sprains

 Strains and sprains are a common occurrence when enjoying the outdoors, and
most sprains occur in the ankle and knee. A sprain is the stretching or tearing of
ligaments that attach one bone to another. Ligaments are sprained when a joint is twisted
or stretched beyond its normal range of motion.

 Symptoms of a sprained ankle can be bruising, swelling, and pain with movement.

First aid for a sprained ankle, remember RICE

REST – Take the stress off the area to prevent further damage.

ICE – Use ice to reduce swelling and ease the pain. Apply it as early as possible, for up to 20
minutes.

COMPRESSION – Compression wraps prevent swelling and provide support. If you don’t
have compression wraps, you could pad the injury with socks or other soft items, then wrap with
a bandage or cohesive wrap from your first aid kit.

ELEVATION – Elevate the ankle and foot above the heart level to reduce swelling.
5. Carry an outdoor and wilderness first aid kit!

 Before taking a trip, it is a good idea to ensure that someone in your party has basic first-
aid knowledge and packs a compact yet extensive first-aid kit.

What to do in an emergency outdoors?

Assess the scene and, if possible, wear gloves.
Shout out or call for help.
Roll unconscious casualties onto their side.
Deal with heavy bleeding
Keep casualties warm
Call for Emergency number (911).
Try to stay calm
 LESSON 9: CARDIO-PULMONARY RESUSCITATION (CPR)

CARDIO is HEART

PULMONARY is LUNGS

RESUSCITATE is REVIVING

CPR is REVIVING the HEART and LUNGS

WHAT IS CPR?

• CPR is a lifesaving technique useful in many emergencies in which someone breathing or

heart beat has stopped.

• CPR is a technique of basic life support for oxygenating the brain and heart until
appropriate, definitive medical treatment (Advance Cardiac Life Support: ACLS) can
restore normal heart and ventilatory action.

• Immediate CPR can double or triple chances of survival after cardiac arrest.

• In CPR, chest compressions and pulmonary ventilation are performed by ANYONE who
knows how to do it, ANYWHERE, IMMEDIATELY, WITHOUT ANY OTHER
EQUIPMENT.

WHY IS IT DONE?
PRINCIPLES OF CPR

• To restore effective circulation and ventilation. To prevent irreversible cerebral damage

due to anoxia.

• When the heart fails to maintain the cerebral circulation for approximately 3- 4 minutes
the brain may suffer irreversible damage

HOW IS IT DONE?

STEPS OF CPR: DR’S ABC

D: DANGER. Approach safely

R: RESPONSE. Check responses

S: SHOUT for help

A: AIRWAY. Open airway

B: BREATHING. Check breathing Call 911 (local emergency number)

C: CIRCULATION. 30 chest compressions AND 2 rescue breaths

 LESSON 10: RISK MANAGEMENT FOR OUTDOOR ACTIVITIES
However, such risk may be minimized through PROPER PLANNING and
MANAGEMENT.
Outdoor recreational activities entail a combination of challenge, risk, and
adventure. The presence of the risk factor in an outdoor activity creates some
uncertainty and the possibility of negative outcomes.

RISK IDENTIFIC ATION, ASSESSMENT, AND REDUCTION

Risk assessment is a term used to describe the overall process or method where you:

 IDENTIFY HAZARDS and RISK FACTORS that have the potential to cause harm
(hazard identification).

 ANALYZE and EVALUATE the associated with that risk (risk hazard analysis, and risk
evaluation).

Risk assessment is a term used to describe the overall process or method where you:

 IDENTIFY HAZARDS and RISK FACTORS that have the potential to cause harm
(hazard identification).

RISK ASSESSMENT – the overall process of hazard identification, risk analysis, and risk
evaluation.

 HAZARD IDENTIFICATION– the process of finding, listing, and characterizing

hazards.
  RISK ANALYSIS – a process for comprehending the nature of hazards and determining
the level of risk (Very high risk, high risk, medium risk, low risk, and very low risk)

 RISK CONTROL – actions implementing risk evaluation decisions.

Note: Risk control can involve monitoring, re- evaluation, and compliance with decisions.

HAZARDS are things that have the potential to harm while RISK a situation involving
exposure to danger.

Source of HAZARD;

Hazards from Human Factor

Hazards from Equipment

Hazards from the Environment

HAZARDS FROM HUMAN FACTOR

Unmanageable size of participants

Lack of skills, knowledge, and experience
Attitude problems (didn’t obey rules of the activities and leaders).
Leader/organizer factors may include their lack of knowledge of environmental
hazards, poor coordination and management skills, inability to respond to
emergencies, poor planning and communication, among other things.

HAZARDS FROM EQUIPMENT

Not using the equipment properly

Using the old equipment
The proper clothing and footwear of the participants

HAZARD FROM ENVIRONMENT

Weather condition tops the list of environment hazard. Others include the temperature
the terrain, rock stability, darkness, and the other environmental hazards.
 LESSON 11: PRE-TRIP PLANNING
The pre-trip planning will cover basic knowledge of weather forecast, site selection
(e.g., knowledge of the water’s currents; presence of aquatic hazards such as jelly fish or
weeds.

Pre-trip planning is basically having an understanding and knowledge of how the activity
will go in a specific place at a particular date and time.

An important factor is also qualification and training of individuals to conduct or

coordinate activities.

Equipment selection, inspection, and maintenance play an important role in reducing

risks of accident.

Equipment to be used should be of approved standard.

Understanding the skill levels of the participants will allow the facilitators or leader to
adjust and anticipate certain difficulties and needs.

Further, disclosing the risk and having the participants understand the dynamics of
accidents will make them more aware of responsibilities to ensure safety of oneself and
other participants.

What are the things to consider in

Pre- trip/Activity planning?

 ITINERARY

 HOW TO GET TO THE SITE

 HAVING A BACKGROUND INFORMATION

 SITE PLAN, ROUTE PLAN, AND EVACUATION ROUTES

ITINERARY

• Enumerating the activities and identifying the estimated date or time when the
activities will be taking place

• Itinerary always starts from departure up to arrival to original take off point.

HOW TO GET TO THE SITE?

• Distance

• Transportation
 • Alternate routes

Having a background information of the activity site and mapping of the activity

In mountain climbing involves knowing the elevation gain, the kind of trail,
environmental hazards, temperature and weather.
In camping, one needs to know the camping site location and its environment,
its available facilities (front country camping), and water source

An important route planning is also identifying the nearest emergency facility in case it
will be needed.

BUDGET

Every activity will be requiring costs that will cover:

 Transportation

 Food can be brought individually or prepared as a group wherein cost can be divided
among the participants.

 Rental for gadgets or water- Equipment

 Lodging (if needed)

 Permit fees

 Professional Guides

PRE-TRIP PLANNING

It is very helpful to research (one way is through the Internet) for arrangements and
travel guides.

Travel blogs are very helpful in giving tips on how to reach certain places and in
obtaining other relevant and important information.

Many more popular outdoor recreation sites also have their own website, where contact
numbers or email addresses are posted.

This way you can make inquiries by call or email ahead of your planned outdoor activity.