Philtech Institute of Arts

and Technology, Inc.

SUBJECT:
PHYSICAL EDUCATION 04
 PHILTECH INSTITUTE OF ARTS AND TECHNOLOGY INC. Activity: Let’s try these!
SUBJECT: PHYSICAL EDUCATION 04
(week 5 and 6) Pretend it is summer break. You and your class decided to have hike and camp for two nights at
Anawangin Cove (search the info)
Recall all the things you learned in this chapter. Based on what was discussed, answer the following:
LESSON 1: Mountaineering Activities
TOPICS: Mountaineering Activities 1. What kind of backpack will you bring?
2. What kind of shoes will you be wearing?
3. What kind of tent will you use?
Learning Outcomes: 4. What kind of sleeping bag will you bring?
At the end of this session, you will be able to: 5. What clothes will you be using during the hike? What about at the camp?
1. Discuss 6. What else will you be putting in your backpack?

LET’S START:
Evaluation: Let’s check your understanding!
Identification
After exploring the richness of our bodies of waters, this chapter now explores the parts of the
country-the tropical forest, hills, and mountains. The mountains found in the Philippines have so
much to offer in terms of outdoor activity, not to mention the tropical forest that covers them with ______________1. the highest point in the world.
rich variety of flora and fauna, which anyone who wants to connect with nature would not fail to
appreciate. Do not forget the water forms hidden within the mountains and the scenic beauty that no ______________2. The term that may also mean trekking.
other place can duplicate. With all of these considered, it is not a wonder why in recent years,
______________3. This is very important during a hike, since everything that one will be needing is
mountain climbing has been gaining popularity in our country. Group trekking has been visibly
carried in this pack.
promoted in the internet. The number of mountaineering groups or clubs has even increased. In fact
the directory of mountaineering clubs in Pinoy Mountaineer's website has numerous hiking clubs in _____________4. The hiker sets the pace to make the body feel good.
their list (Lasco, 2009). These include school-based organizations and groups from Luzon, Visayas, and
Mindanao. _____________5. Give the heart, lungs, and muscles a chance to rest a bit.

Britannica defines mountaineering or mountain climbing as a 'sport in attaining or attempting to _____________6. the first thing that might come to your mind will be sleeping in tents and
attain high points in mountainous regions, mainly for the pleasure of the climb" In the European campfires.
context, mountaineering is often referred to as alpinism which means climbing with difficulty such as
climbing the alps. It is a more challenging form of hiking where one has to use technical equipment to ____________7. camping, sometimes also called "car camping".
reach higher altitudes. Enthusiasts see this as a sport, a profession, or a recreation as it challenges
____________8. the first line of defense so that the body can maintain an appropriate core
one's determination, capacity, and skills. There are three basic forms of climbing, depending on the temperature.
track condition: rock climbing, where it involves slopes and avalanches; snow and ice climbing; and ____________9. The outer layer, sometimes called shell, is your protection from wind, rain, or snow.
the mixed climbing, which is a combination of rocky and ice routes.
____________10. gives protection from the rain, wind, and bugs.
Contextualizing it to our country, we do not have mountains similar to the Swiss Alps as we are in the
tropics. However, our terrain is formed and shaped by numerous mountains and hills which by no
means feat to climb. Climbing mountains encompasses a wide range of outdoor skills and some of
these skills will be the focus of discussion in this unit. Particularly, we will be exploring basic skills in
hiking, trekking, camping, and orienteering. Just like in the previous unit, not only will we be learning
the skills but we will discover more of our country's richness in natural resources.
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 Mummy-shaped bags are better when trekking because they are lighter and warmer. Barrel-shaped HIKING AND TREKKING
bags are roomier at the midsection providing more comfort but they are heavier.

Rectangular-shaped bags are the roomiest, thus great for warmer weather, however, they can be
bulkier and heavier.

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.

Tents

The tent gives protection from the rain, wind, and bugs. It also adds warmth, Comfort, and a sense of
security. Tents come in many shapes, styles, and sizes. Tents should be light and compact so it will be
easier to carry. It is a must for a tent to have a waterproof floor, must protect you from mosquito,
and must be made from breathable material such as ripstop nylon or nylon taffeta.

Tarps are also used as shelters in place of the tent. They are lighter because no poles are carried. It
The Seven Summits are more than just conquering Mt. Everest, the highest point in the world. It is
can be set up in a variety of ways. However, using appropriate knots is important in setting up tarp
climbing and reaching the highest peaks of each continent in the world. Mr. Romeo "Romi" Garduce
shelters.
is the first Filipino who was able to accomplish that. He scaled the nature's Goliaths, surviving the
Cooking and Eating Utensils most extreme and challenging weather and environment conditions.

A small lightweight backpack stove is more efficient than open fire because temperature can be Mountains are usually described by its height or its peak. To a mountaineer, it goes beyond the height
controlled. It also lessens the threat of starting fires and most importantly it has less impact on the of the mountain as climbs are also rated or graded that describe the challenges and difficulties in
environment as it will not leave fire residue. Today, more and more designs are available in the ascending a mountain. The Yosemite Decimal System (YDS) describes mountain terrains according to
market to choose from. The most important preparation to do is try it out first at home to know the techniques and physical difficulties encountered during the climb. The National Climbing
whether it works or how it works. Classification System (Cox & Fulsass, 2003) describes the overall nature of a climb in terms of time
and technical difficulty by taking the following into account: length of climb, number of hard pitches,
Cooking pot can double as an eating utensil, if one wants to conserve on space. Bring spoon, fork, and difficulty of hardest pitch, average difficulty, commitment, route finding problems, and overall ascent
knife although these can also be combined in a camping swiss knife. time.

In the Philippines, Pinoy Mountaineer website (Lasco,2007) gives a very good guide in describing and
classifying not only the mountains but also the outdoor hiking destinations in our country. Their
descriptions include the difficulty scale of the mountains, length of hike, extreme environment, the
number of hours relative to reach the destination, and the kind of trail the hiker will experience or
the trail class.

In mountaineering, we often hear the word hiking and trekking. We associate these terms with
walking and backpacks. Most often, the terms are used interchangeably. In stricter sense, the
difference in the two lies in the intensity of the activity. 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.
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 Trekking, on the other hand, becomes more rigorous such that it is done over a variety of terrain and Layer 2:lInsulating Layer
takes a longer time to hike and thus, entails more days and nights in the outdoor. In other countries,
backpacking, trampling, or bushwalking are terms used for treks. Locally, the term “organized climb” The insulating layer, worn over the base layer, helps you retain heat by trapping air close to your
is term that may also mean trekking. body. Multiple layers are able to trap air as long as there is an outer layer that blocks out the wind.
Without the second layer, the air that the body has warmed up will be replaced by fresh cold air.
Natural fibers like wool and fleece are excellent insulators. In extreme cold and wet situations, an
insulated jacket is usually worn.
How do I prepare for a hike or trek?
Layer 3: Wind and/or Rain-Barrier Layer
The demands for preparations of a hike or a trek depend on the intensity of your limb. Preparing for a
hike on an easy trail, which only entails a day or less, will have different preparation from that or long The outer layer, sometimes called shell, is your protection from wind, rain, or snow. It is the most
treks or organized climbs. important layer during bad weather. If the wind and water penetrate the inner layers, you will begin
to feel cold. In the same way, if there is poor ventilation, perspiration cannot evaporate and instead
Physical Conditioning 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 your movement.
Just like the previous outdoor activities that we have discussed, it is important that one should be in
good health and is reasonably fit. However, it does not mean that a person cannot join hiking trips The most functional are those that are waterproof are waterproof and breathable shells which use
just because one feels he/she is not as agile or athletic as the others. As mentioned, there are laminated membrane (having layers of materials) such as Gore-Tex. There are also water-resistant
outdoor destinations that are classified as easy trails. Who knows this might be the beginning or and breathable shells usually made of tightly woven fabric like nylon which blocks wind and light rain.
becoming physically active, as hiking with nature will give a person a different kind of experience. For rainy days but with light activity (such as fishing), waterproof but non-breathable shells may be
used. These are made out of polyurethane-coated nylon which makes it waterproof and wind-proof.
Preparation for a long trek may be more intensive as it will need to prepare the body for the physical
Soft shells emphasize breathability of the fabric which adds comfort during aerobic activities.
demands of the activity. Weeks before the trek, you should start the pre-conditioning of your body by
Insulated shells such as fleece have a built-in layer of insulation, making it comfortable in cold and
exercising at least three times a week for at least 30-60 minutes. Exercises should include aerobic
wet conditions but not very versatile for layering in fluctuating temperatures.
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. Sleeping Bag and Pad

Nutrition is also important in the preparation. Trekking can be pretty intensive; thus, the body will be Sleeping bag provides warmth and comfort for a good rest at night. The warmth of the sleeping bag is
needing enough fuel to meet the demands of the activity. Fueling the body means increasing the determined by:
amount of glycogen or stored glucose in the muscle. Although the body gets glucose from most food
groups, it converts carbohydrates to glucose more easily. "Carbo-loading" as we often hear from a.Kind of insulating material
athletes, means boosting energy or increasing amount of glycogen in the body to help one get going
longer before "hitting the wall-when the carbohydrates reserves are depleted such that a person Down (soft feather from goose or duck) is warmer but is not waterproof. Polyester/synthetic is
cannot reach the desired highest level of performance anymore. Different athletes have different virtually waterproof but not so warm. It is heavier and bulkier,
ways of carbo-loading. One way is tapering off the work-out days before the activity, allowing the
b. Loft (refers to thickness of bag)
muscles to be fueled by carbohydrates rather than expending it all to the work-out while increasing
carbohydrates intake. Thicker loft will provide more warmth.

It is also very important to seek clearance first from your doctor in case you have some medical C. The shape of the bag
conditions to consider.

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 When you hear the word "camping"the first thing that might come to your mind will be sleeping in Trip Planning
tents and campfires. Perhaps, most would probably recall memories of being a Boy Scout or a Girl
Scout, which is camping on school grounds, local parks, or even ona nearby mountain or beach. Planning is basic to any activity. Most activities end up unsuccessful and even disastrous due to poor
planning or, Worst, no planning at all.
There are two types of camping, frontcountry and backcountry. Frontcountry camping, sometimes
also called "car camping" is camping on planned campgrounds where it is close to a vehicle, with If it will be an organized climb, then most definitely, planning will be done with the group. As a
certain amenities (such as bathrooms and stores) and emergency aid. This is just like camping on participation in the group, your task is always to get to know the facts about the mountain, learn the
school grounds and on the local parks. Typically, picnic tables are provided, location of tents is itineraries and other rules and procedures.
specified, and fire rings are designated. This may also include travel-trailer camping.

On the other hand, backcountry camping, is the opposite, where no amenities are readily available
If the trip will entail just a day and vou are planning it among yourselves, then research and explore
and motorized vehicles cannot reach the camping site. It will require some physical exertion such as
possible locations that will match your skill level and your limitations with time and budget. It is also
hiking or canoeing to travel to the location or to move from place to place.
advisable to go in a small group, as management of safety is more difficult for big groups and having
In this chapter, we will learn the concepts and skills that are common to both backcountry and a big group creates more impact on the mountain. Checking the weather condition, terrains, trails,
frontcountry camping, and some that are particularly applicable to either one of the camping types. and requirements, if any, should be taken into consideration when planning. Talking to people who
This lesson will introduce camping as a leisure activity which may be enjoyed by individuals, groups, have experienced the activity would also be helpful, as they can share useful knowledge and advice.
and families. Plan your itinerary and make sure to leave it to someone, so he/she can check on you on your
expected return.
What are essential things to bring in camping?
What are the hiking essentials?
Clothes
Clothes are the first line of defense so that the body can maintain an appropriate core temperature. Backpack
When it is hot, the body must be able to rid itself of excess heat; otherwise, the core temperature will
Backpack is very important during a hike, since everything that one will be needing is carried in this
start to rise and heat to exhaustion or heat stroke may happen. When it is cold, one must conserve
pack. For a day's hike, a small pack is just fine as there are just a few things needed for it. Trekking on
the body heat to avoid dropping of the body’s core temperature thus avoiding hypothermia.
one hand is a different story, as this is like carrying "your home on your back" Food, clothing, shelter,
Hypothermia is a condition where the body temperature is below 35ᶛC while hyperthermia is when
cooking gears, and other essentials will all be placed in one pack.
the body temperature is above 37.5◦C. it is important to be prepared for any sudden change in
weather, especially when camping in the high mountains. The most effective way to regulate the Backpacks have frames designed to give the wearer more support, protection, and better weight
body temperature is through layering of clothes. This way, when temperature rises or drops, one can distribution. The framed packs have evolved over time with more innovative designs and materials.
either take off or add layers of individual garments. The layering of clothes is as follows: Backpacks may have an internal or external frame. The frame may come rigid or flexible. To
distinguish them, the rigid frames are stronger but places a greater load on the packer when a change
Layer 1:Base Layer or Skin Layer
of direction is made during the hike, which is what flexible frames do. Internal-frame backpacks are
This is the clothing next to the skin. Thus, if one is dressing to stay cool, the fabric should be thin and body-hugging designed to keep hiker stable on uneven, off-trail terrain. However, the external-frame
does not block wind. In general, cotton is best for warm and hot conditions. If you are trying to stay pack may still be a better choice in carrying a heavy, irregular load. External frame packs also offer
warm, the fabric should allow your perspiration to pass through it but at the same time prevent the good ventilation.
wind from cooling your body down. The recommended fabrics are synthetics, wool, or silk. Cotton is
Because backpacks are very essential in hiking, they should be chosen with care. Backpack like clothes
not a recommended material in this weather. Remember, even if it is cold, our bodies still sweat
should have proper fit. How do you determine if it is the right fit? The right fit is one that offers a size
when we hike. Cotton absorbs the sweat but retains the sweat as well, leaving the material Wet and
appropriate to the torso length, not the overall height, and must comfortably snug grip on the hips.
might leave you chilled. Thermal undergarment may be used for cold temperature and wool
Other packs may have an adjustable suspension, which can be modified to fit one's torso. However,
undergarments for even colder conditions.
7 the adjustable harness adds a little weight to the pack. 4
 Most of the weight of the backpack should be supported by the hips that is why the waist belts are What are the other essential things that I need to bring?
one of the important features that one must pay attention to. The waist belt keeps the frame close to
the body just above the pelvis, so as to take the load off the shoulder. There are also women-  First aid kit
 Water-experienced mountaineers'advice: 1 liter can last for 2 hours with moderate trails and
specified backpacks that conform to the female frame.
moderate sunlight, best to have 2-3 liters. Best to use hydration packs which can be kept
Be careful not to overload pack. Experienced trekkers may be able to carry more weight but inside your pack and from which you can just sip through a valve
beginners should start with less weight. A loaded backpack should not exceed 25%-30% of the ideal  Trail food - energy food that are light to carry and easy to eat on the trail such as dried fruits,
body weight. Organizing things makes a difference in the load while hiking. mixed nuts, raisins, and oatmeal bars

What are the basic skills in hiking? .

 Topographic map and compass (On clearly marked trails in city and state parks these will not
Walking for kilometers or miles will really tire a person easily and may be makes one's muscles ache
be necessary, but they can be lifesavers in the back country.)
or, worst, get injured if one does not do it the right way. Hiking has techniques and skills which need
 Extra layers and rain gear
to be learned and practiced. If someone would get serious in joining organized climbs or long treks,
 Firestarter and matches
one should join mountaineering clubs that will mentor and guide him/her through the climbs.
 Multi-tool or knife
 Flashlight or headlamp and extra batteries
For a background in hiking, the following are the basic skills in climbing mountains:
 Sunscreen and sunglasses
A. Setting Hiking Pace  Insect repellant
 Camera/binoculars
The hiker sets the pace to make the body feel good. The heart, lungs, and legs become the monitor  Cellphone/two-way radios
whether one is within his/her pace or not. Remember this is not a race, so do not start out fast, but  GPS/altimeter watches Gldbal 6cihonIgsen
try establishing what may be a good pace for the body. See tips in finding your pace.  Extra batteries for mobile devices/memory card
Note: sleeping essentials will be discussed in the next chapter about camping
B. Establishing Your Rhythm
CAMPING
Rhythm is the pace one can maintain for a long time without requiring a break. Practice breathing
and have it synchronized with your steps. Swing arms to keep the upper and lower body synced up
and in step with good momentum.

in going uphill, use smaller steps but with the same pace. Keep the rhythm. In going downhill, take a
longer step.

Taking Breaks

Give the heart, lungs, and muscles a chance to rest a bit. Breaks also will give time to check whether
one has score spots or any potential problem which was unnoticed while walking. Minimize impact to
other hikers and to other hikers and to the environment when resting. Enjoy the scenery.

Eating should be an all-day affair. Eat in frequent but small amounts to provide the body with fuel
and without overloading the stomach. Nuts and dry fruits come in handy for short snacks. Like eating,
drinking, should be done throughout the day. However, moderation is always the rule; gulping too 6
much cold water can shock the stomach.
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