PHYSICAL EDUCATION AN

D HEALTH
Volume II
 UNIT III
Introduction to O
utdoor Recreatio
n
CHAPTER 9:
Mountaineering Activiti
es
Learning Objectives
To differentiate hiking from trekking
To understand the various aspects o
f preparations in hiking/trekking
To identify the different hiking/trekki
ng essentials
To appreciate the health-related ben
efits of hiking/trekking
To learn helpful safety reminders wh
ile engaging in hiking/trekking
To introduce camping as a leisure a
ctivity which may be enjoyed by indi
viduals, groups, and families
To understand the various aspects o
f preparations in camping
To identify the different camping ess
entials
To learn other important aspects in c
amping like various water-treatment
options, methods of laying fire, and
sanitation
To appreciate the different health be
nefits of camping
To learn helpful safety reminders wh
ile engaging in camping
To describe orienteering
To identify the different orienteering
essentials
To familiarize with the orienteering
map
To know how to use the orienteering
compass
To appreciate the different health be
nefits of orienteering
To know the important things to rem
ember while engaging in orienteerin
g
Hiking Vs.Trekking
HIKING TREKKING
Hiking is done on man- Trekking becomes more
made road or well-made rigorous such that it is done
trails and basically shorter in over a variety of terrain and
distance, which sometimes takes a longer time to hike
only takes a day or two to and thus, entails more days
cover. and nights in the outdoors.
In other countries, backpacking, trampling,
or bushwalking are terms used for treks.

Locally, the term “organized climb” is a

term that may also mean trekking.
Preparing for a Hike or Trek
PHYSICAL CONDITIONING

• Weeks before a long trek, you should start the pre-

conditioning of your body by exercising at least three
times a week for at least 30–60 minutes. Exercises
should include aerobic activities that will strengthen the
lungs and heart, and muscle strengthening and
endurance training which will specifically help the legs
for the long walk and the back for carrying your
backpack.
• Nutrition is also important in the preparation. Trekking
can be pretty intensive; thus, the body will be needing
enough fuel to meet the demands of the activity.
Fueling the body means “carbo-loading” or increasing
the amount of glycogen or stored glucose in the
muscle.
• It is also very important to seek clearance first from
your doctor in case you have some medical conditions
to consider.
TRIP PLANNING
• If it will be an organized climb, then most definitely,
planning will be done with a group. As a participant in
the group, your task is always to get to know the facts
about the mountain, learn the itineraries and other
rules and procedures.
• If the trip will entail just a day and you are planning it
among yourselves, then it is best to research and
explore possible locations that will match your skill
level and your limitations with time and budget.
• It is also advisable to go in a small group, as
management of safety is more difficult for big groups
and having a big group creates more impact on the
mountain.
• Checking the weather condition, terrains, trails, and
requirements, if any, should be taken into consideration
when planning.
• Talking to people who have experienced the activity
would also be helpful, as they can share useful
knowledge and advice.
• Plan your itinerary and make sure to leave it to
someone just in case an emergency occurs.
Hiking/Trekking Essentials
• Backpack IMPORTANT REMINDER:

For a day’s hike, a small pack Be careful not

Because to overload
backpacks arepack. A
very
loaded
essentialbackpack
in hiking,should
they not exceed
should be
is just fine as there are just a 25%–30%
chosen with of thecare.
ideal body
Choose weight.
a
few things needed for it. Organizing
backpack that things
is a rightmakes
fit for you.a
difference
How do you in the load while
determine if hiking.
it is the
Trekking is a different story as right fit? The right fit is one that
this is like carrying “your home offers a size appropriate to the
torso length, not the overall height,
on your back”. Food, clothing, and must comfortably snug grip on
shelter, cooking gears, and the hips. Other packs may have an
other essentials will all be adjustable suspension, which can
be modified to fit your torso.
placed in your pack.
• Footwear
1. Hiking Shoes
These shoes are lighter compared to boots and more
flexible but offer less support. They are best for well-
defined trails and shorter hikes where you carry
relatively lighter load.
2. Hiking Boots
Hiking boots give more support and have more
protective features than the hiking shoes because
they have higher cut with slightly stiffer materials. The
trade-off though is the weight—these are heavier than
hiking shoes.
3. Backpacking Boots
For longer treks carrying heavy loads, then the
backpacking boots are more advisable. These shoes
are tough and can cope with all kinds of terrain and
weather condition. They are taller and stiffer and have
thicker outsoles with an all-around protection. The
downside of these shoes is that they are heavier
compared to most hiking shoes and many hiking
boots.
• Trekking Poles
The poles are essential aide for those with knee
problems. However, they are also used by some to
provide lateral stability on steep slopes and aid when
climbing rocks or boulders. They also become a tool in
checking the depth of mud or water. Some trekking poles
may also have a dual function as a tent pole.
Factors to Consider in Planning
the Food for Hiking or Trekking

 calorie requirement for the activity

 manageability to load, carry, store, and cook
the food
 duration of the activity
Nutritional Considerations for Hi
king or Trekking
CALORIE REQUIREMENT
A good balance of food groups, based on the food
pyramid and possibly supplemented by daily vitamins,
will keep hikers strong even for days. Recommended
calories to consume should be around 15% proteins,
50%–65% carbohydrates, and 20%–35% fats.
It is important to look
for high-calorie food so
fewer pounds are
carried for the same
amount of food.
HYDRATING THE BODY
Generally, water requirement is at least 1 to 2 liters a
day. This will increase with the heavy walking and hot
temperature. However, if the hiker eats dried or
dehydrated food, then more water is needed. A general
estimate is that an extra liter of water is needed for
about 4 or 5 miles of hiking. The hiker needs to drink at
least ½ to 1 cup every 30–45 minutes.

IMPORTANT REMINDER:

The hiker should drink before he/she gets thirsty because by

the time thirst is felt, he/she is already getting dehydrated.
Health-related Benefits of Hiking
or Trekking
• Walking up and down trails, mountains, and hills will
definitely make the heart pump harder to keep up with
the oxygen demand and thus increase the blood flow to
the muscles and brain, contributing to the strengthening
of the 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,
cleansing the lungs and making them stronger to a
certain extent.
• Trekking and hiking build strong bones and muscles as
they require optimum effort from the body. In addition to
the movements, a certain weight is also added because
of the backpack being carried.
• If the hike or trek is done on a regular basis, this can be
a good activity for losing weight, as it will burn off
calories and unwanted fats.
Safety Reminders in Hiking and
Trekking
Types of Camping
FRONTCOUNTRY BACKCOUNTRY
Sometimes called “car Backcountry camping is the
camping”, this type of camping opposite of frontcountry: No
is camping on planned amenities are readily available
campgrounds where it is close and motorized vehicles cannot
to a vehicle, with certain reach the camping site. It will
amenities (such as bathrooms require some physical exertion
and stores) and emergency aid. such as hiking or canoeing to
This is just like camping on travel to the location or to move
school grounds and on the local from place to place.
parks. Typically, picnic tables
are provided, location of tents is
specified, and fire rings are
designated. This may also
include travel-trailer camping.
 Preparing for a Camping Trip
• The first thing to know is identifying the participants in the
activity. Names, contact information, and health information
are needed.
• The date, location, and itinerary are the next items to plan.
Location will be a major consideration in the preparation as
this becomes the basis for other plans like transfer services to
and from the campsite, amenities of the campsite,
accommodation conditions, and if the campsite offers
opportunities for other activities.
Camping in the backcountry is usually part of an organized climb or trek.
Thus, it is normally done with a mountaineering club or with a trekking
tour group. In these groups, orientation and skills training are part of the
pre-departure requirements of the participants. The itinerary is planned as
a group.
Essentials for a Camping Trip
• Clothes
Layer 1: Base Layer or Skin Layer
This is the clothing next to the skin.
 If the camper is dressing to stay cool, the fabric
should be thin and does not block wind.
 If he/she is trying to stay warm, the fabric should
allow his/her perspiration to pass through it but at
the same time prevent the wind from cooling
his/her body down.
Layer 2: Insulating Layer
Worn over the base layer, this layer helps the camper
retain heat by trapping air close to his/her body.
Layer 3: Wind and/or Rain-Barrier Layer
The outer layer, sometimes called shell, is the camper’s
protection from wind, rain, or snow. It is the most
important layer during bad weather.
 If the wind and water penetrate the inner layers,
the camper will begin to feel cold.
 In the same way, if there is poor ventilation,
perspiration cannot evaporate and instead
condenses on the inside of the shell.
 Fit is also a consideration because it should be
roomy enough to fit easily over other layers and
should not restrict the camper’s movement.
• Sleeping Bag
 Sleeping bag provides warmth and comfort for a good
rest at night.
 The warmth of the sleeping bag is determined by:
kind of insulating material; loft (refers to thickness of
bag); the shape of the bag.
• Sleeping Pad
Aside from the sleeping bag, the camping pad is also
essential as it serves as a cushion from the ground
and, most importantly, as an insulator against the
coldness of the ground.
• Tent
 The tent gives protection from the rain, wind, and
bugs. It also adds warmth, comfort, and a sense of
security.
 Necessary requirements for the tent: must be light
and compact for easy carrying; should have
waterproof floor; must protect from mosquito; must be
made from breathable material
 Tarps may be used as shelters in place of the tent.
• Cooking and Eating Utensils
 A small lightweight backpack stove is more efficient
than open fire because its temperature can be
controlled, it is less likely to be a fire hazard, and it
has less impact on the environment as it will not
leave fire residue.
 Cooking pot can double as an eating utensil, if the
camper wants to conserve on space.
 It is also practical to bring spoon, fork, and knife
(although these can also be combined in a camping
Swiss knife).
Water Source
In the backcountry camping, it is important that the
campsite has a nearby water source from rivers,
streams, lakes or springs, otherwise the camper will
need to bring his/her water. However, it is advised that
water from these sources should be purified first as a
precautionary measure.
Water Treatment Options
Methods of Laying Fire

Lean-to
Sanitation in Campsite
Camping in the backcountry provides no toilet
facility. As a camping rule, a cat hole must be
dug to serve as toilet.
Building and Using a Cat Hole
• Find a suitable place that is 200 feet away from
water source, trail, or campsite.
• Using a trowel, dig a hole that is 6–8 inches deep
and 6 inches wide.
• When through using the cat hole, cover it with 2–4
inches of topsoil before covering the area with
some leaves.
Health-related Benefits of Camping
• Camping entails a lot of physical activity that makes you move such
as pitching tents, carrying backpacks, and hiking, which can be an
exercise in itself and, thus contribute to physical fitness.
• Going camping entails going outdoors, meaning getting to enjoy
sunshine, which contributes to your health and general well-being.
• Camping, to a limited sense, can
help reset the circadian rhythm
(natural sleeping rhythm) that
humans innately possess since
sleeping with nature with no
artificial light allows the body to
synchronize the internal clock with
the light dark cycle. This natural
sleep cycle allows you to feel
more rested.
Safety Reminders in Camping
What Is Orienteering?
Orienteering is an outdoor activity where
participants’ goal is finding the various
checkpoints (with specific sequence) in a pre-
set course using an especially-created detailed
map and the compass to navigate in an
unfamiliar terrain.
Things Used in Orienteering
• Map
• Compass
During the event, participants also bring
with them the following:
1. Whistle, which is used when a participant needs to
call for help
2. Map bag or any clear plastic bag that comes in
handy in protecting the map in case it rains
3. Red pen in case the participant needs to mark the
map for his/her own purpose (although maps given
prior to the event are already pre-marked with the
course)
The Orienteering Map
 It is a specially prepared map designed for
orienteering.
 It is a topographic map but with more details for
easier navigation during the activity or competition.

Important details in the map that

should be noted are:
• map scale
• magnetic north lines
• legends
How to Use the Orienteering Co
mpass
1. Place the compass level on the palm of your hand in
front of your stomach.
2. Position the compass so that the direction-of-travel arrow
(DTA) is pointing straight in front of you.
3. Suppose you want to go southwest. With the compass
just resting on your palm, turn the bezel so that
northwest (midpoint of north and west) aligns with the
DTA.
4. Still holding the compass flat in your hand and DTA
pointing straight out, turn yourself and/or your hand until
the magnetic needle (red needle) points or is aligned with
the North magnetic orienting arrow or with the lines
inside the compass housing.
5. Then check where the DTA is pointing now, that is, the
direction you will be going, (which is, in this case,
southwest).
6. Go to where the
DTA is pointing.
Keep the red needle
aligned with the
North magnetic
orienting arrow (in
our example, you
are now moving
southwest).
How Orienteering Is Played

The objective is finding all the control

points indicated on a map given to the
participants.
With the Score-0, a fixed time limit is given for the
participants to visit as many control points as possible in
any order. Each control point has a point value and the
participant earning the highest number of points wins.

With the Point-to-Point orienteering, participants must

visit all the control points in the sequence indicated on the
map in the fastest time possible. Whoever finishes first,
wins.
Getting Lost along the Course
• Do not panic.
• Stop and take a break.
• Look at the surroundings and check the map for more
recognizable features such as a river, clearing, roads,
buildings, etc.
• Check the compass and the map for direction of travel.
• Go to the nearest safety azimuth or prominent feature
(usually advised by the organizers) and reorient yourself
using the map and the compass.
• If in case you still cannot find your way and wanted to
seek help, then use your whistle to call attention.
Health-related Benefits of Orienteeri
ng
• Orienteering requires participants to walk, jog, hike, and
run, which increase aerobic capacity and cardiovascular
strength.
• Most orienteering terrain includes hilly and rugged
surfaces which are a perfect environment for athletes
and non-athletes to develop strong heart, lungs, and
legs.
• Orienteering involves not only physical exertions but
also fast decision makings, which exercise the mind.
This way, both the mind and the body are worked out.
Things to Remember while Engage
d in Orienteering
• Whistle is used as communication in case of emergency
such as when there is significant injury or a participant is
completely lost. Three short blasts mean “I need help, please
come to me”; two short blasts mean “I hear you, I am coming
to you.”
• Leave wildlife alone as responsible visitors of wildlife
habitats.
• Every event director advises the participants of safety
azimuth, which is a direction on the compass that will take
you easily to a recognizable linear feature such as road or
paved grounds or something you cannot miss. (This is
usually done in emergency situations.)
• Bring a second compass in case something happens to your
compass during the event.