PHYSICAL EDUCATION

HEALTH 4
Recreational Activities

Quarter 4 Mountaineering Activities for Fitness

Module 5 (Trekking, Hiking and Camping)
Session Week 1-2 Second Semester/Fourth Quarter

Most Essential Learning Competencies

Observes personal safety protocol to avoid dehydration, overexertion, hypo
and hyperthermia during MVA participation.

What I Need to Know

This module is guided with set of instruction specifically for grade 12 students who are
taking up H.O.P.E. 4 under the K to 12 curriculum. You can go through the material at
your own pace of creativity at your own time. Let your output set as a recorded performance
at the same time engaging in this different physical activity in promoting active lifestyle
and achieve holistic development of an individual.

Learning Objectives
At the end of this session the learners are expected to:
1. define mountaineering activities, hiking, trekking and camping;
2. identify various essentials for outdoor recreation; and
3. value the importance of observing personal safety protocol to avoid dehydration,
overexertion, hypo and hyperthermia during MVA participation in outdoor recreation.

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 What I Know
Learning Task 1: My backpack
Direction: If you were only given five items to put in your backpack for a trek or hike,
what will be the five essential things be and WHY? Write them on the backpack below.

What’s In

Learning Task 2: Plan Ahead and Prepare

Direction: Recall and list all the Seven Leave No Trace Principles in our previous topic.

1. __________________________

2. __________________________

3. __________________________

4. __________________________

5. __________________________

6. __________________________

7. __________________________

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 What’s New

Learning Task 3: Creative Expressions in Mountaineering

Nature can be the greatest inspiration in creative work such as writing a poem. Give us
your thoughts and feelings. Using nature as theme, write a very simple poem. Free verse
with just 1 stanza, 5 lines

___________________________________________________
___________________________________________________
___________________________________________________
___________________________________________________
___________________________________________________

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 What is it ?

Britannica defines mountaineering or mountain climbing as “spot in attaining or

attempting to attain high points in mountainous regions mainly for the pleasure of the
climb.” In the European 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 reach higher altitudes. Enthusiasts
see this as a sport, a profession, or a recreation as it challenges one’s determination,
capacity, and skills. There are three basic forms of climbing, depending on the track
condition: rock climbing, where it involves slopes and avalanches; snow and ice climbing;
and the mixed climbing, which is a combination of rocky and ice routes.

HIKING AND TREKKING

HIKING
 It is long walks on man-made roads or well-made trails in the countryside
that will just take a day or two or even less than a day.

TREKKING
 It is an outdoor activity of walking for more than a day. It is a form of walking,
undertaken with the specific purpose of exploring and enjoying the scenery.
CAMPING
 Is an outdoor activity involving overnight stays away from home in a shelter,
such as a tent or a recreational vehicle. Typically participants leave developed
areas to spend time outdoors in more natural ones in pursuit of activities
providing them enjoyment.

What are the hiking essentials?

The following items are the basic “must-have” equipment in hiking or trekking. Choosing
the design is also important as they will greatly affect one’s comfort in hiking and trekking.

1. Backpack- is very important during a hike,

since everything that one will be needing is
carried in this pack. For a day’s hike, a small
pack is just fine as there are just few things
needed. However, for trekking is like carrying
your home on your back.

2. Footwear – shoes are the most important equipment

especially for long walks. With the wrong footwear,
trekking experience will surely be a disaster going home
with blisters and bruises.

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Types of Footwear

 Hiking Shoes – they are lighter compared to boots and more flexible but offer less
support. They are best for well-defined trails and shorter hikes where one carries
relatively lighter load.
 Hiking Boots – they give more support and have more protective features than the
hiking shoes because they have higher cut with slightly stiffer materials. However,
they are heavier than hiking shoes.
 Backpacking Boots – they are used for longer treks carrying heavy loads. These
shoes are tough and can cope with all kinds of terrain and weather conditions. 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.

3. Trekking Poles – they have a maximum length of 135cm (54inches).

They are often made into two or three sections and
can be retracted or extended as necessary.
They are essential aid for those with knee problems.

4.Identification Card -any kind of identification you

can carry during a climb is helpful.

5. Cellular phone and other means of communication

-bring extra batteries for multi day trips.

6.Money- deally bring extra cash or an atm card as back up for the trip.
Always bring it with you during transit. Be discreet counting cash in public
places. Leave all the necessary items your wallet.

7.Flash light and Batteries- always bring extra bulbs and batteries. You can
add a thin layer of petroleum jelly on koints you think water will sip through.
Pushing it further, bring as extra unit as back up.

8.Folding knife- this is small and compact knife which can be folded into its
handle for convenience and protection.

9.Trail water – must be accessible during trekking. It can be a Lexan plastic,

polyethylene, terephalate bottle (PET) or hydration bladder that has a hose
and a bite valve that most backpacks today provide.

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 Group Equipment

1. Tent – includes: poles, tent body, flysheet and pegs, ideally, the
tent sack especially the poles must be inside the pack during
transit to avoid losing it. Tents are further discussed in the UP
Mountaineers BMC 2 lectures.

2. Stove – if you don’t have a stove case, roll it with any cloth or
synthetic material to cushion it inside the pack. Operating the
stove is discussed in the UP Mountaineers BMC 2 lectures.

3. Maps and compass – must be waterproofed and accessible at all times.

A topographic map (scale 2:50,000) of the area to be climbed is available
at the National Mapping and Resource Information Authority. (NAMRIA).
The compass may be lensatic type or protractor type. The latter is more
convenient when used in conjunction with the map. This topic shall be
discussed more lengthily in the UP Mountaineers BMC 3 lecture.

4. Rope with rope bacg or plastic for waterproofing – A hauser or

kernmantle rope of about 100-150 feet in length with a diameter of 11
mm. is ideal. This topic shall be discussed more lengthily in the UP
Mountaineers BMC 2 lecture.

What are essential things to bring in camping?

Clothes
Clothes are the first line of defense so
that the body can maintain an appropriate core
temperature. When it is hot, the body must be
able to rid itself of excess heat; otherwise, the
core temperature will start to rise and heat
exhaustion or heat stroke may happen. When
it is cold, one must conserve the body heat to
avoid dropping of the body’s core temperature,
thus avoiding hypothermia. Hypothermia is a
condition where the body temperature is below
35 C while hyperthermia is when 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 body temperature is through layering the
clothes. This way, when temperature rises or
drops, one can either take off or add layers of
individual garments. The layering of clothes is
as follows:

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Sleeping Bag and Pad

Sleeping bag provides warmth and

comfort for a good rest at night.

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. Tent 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.

Cooking and Eating Utensils

A small lightweight backpack stove is more efficient than open fire because
temperature can be controlled. It also lessens the threat of starting fires and most
importantly it has less impact on the environment as it will not leave fire residue. Today,
more and more designs are available in the market to choose from. The most important
preparation to do is try it out first at home to know whether it works or how it works.

Cooking pot can double as an eating utensil, if one wants to conserve on space.
Bring spoon, fork, and knife although these can also be combined in camping swiss knife.

What kind of food should we bring?

In frontcountry camping, almost any food may be brought because one can always
bring a chiller or an ice chest to keep food from spoiling. Cooking is typically done with a
portable stove or with the use of charcoal or wood if a fire ring is present.

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 It will be different with backcountry camping as bringing an ice chest is out of the
question. Food should be those that will
not spoil and with consideration on the
calorie content, food preparation, and Sample Menu Plan
weight of the food item. There are several
freeze-dried food as options which only Breakfast: Pancake Trail
require boiling water. Pasta and rice are At Home: Add mixed milk, and sugar into a
good resources of energy and can easily be
quart-size lock bag. Seal and shake well.
boiled up in high altitude. Sachets of
tomato can be brought along with the At the trail: Add water and margarine/oil to
pasta. Cooked food that can last for days bag. Seal and squish bag with hands to mix
without refrigeration is another option and remove air and lumps. Cut hole in the
such as adobo. Canned goods can also be corner of the bag and squeeze onto a hot
brought but it needs to be repacked as tin pan. Cook until bubbles form, flip, and cook
cans can weigh more. Ziploc bags are the until they are golden brown.
best way to repack and pack food. The bas
allowed food to be divided into portions Source:http//www.wildbackpacker.com/backp
and sealed. You can label the pack for the acking-food/recipes/backpacking-breakfast-
different meals, so it will be easy to bring recipes/accessed
out what is just needed. Bring oil and
condiments as well in small packed August 3,2015
amounts so food will still taste heavenly in
camps.

Cooking is done on a one-burner stove and only a

Lunch/Dinner: Tuna Pasta
single pot should be bought, along with basic utensils. As
firewood leaves lasting impact on the environment, it has to At Home: Repack canned
be avoided if possible. The stoves use white gas, while others tuna in a ziplock bag and
use the butane canister. It is advisable to try them first at
drain some of the oil. On a
home and follow instruction before using them in a camp.
Conserving fuels is also essential to minimize the weight of separate zip lock, shred
the backpack. Covering the pot with a lid and lighting the cheese and pack.
stove only when you are ready to put the pot are two ways of
At the trail: Boil Pasta,
conserving fuel.
remove water, and top it
with tuna. Add cheese on top

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 What other essential items should be brought to camping?

There are other general equipment, safety equipment, and first aid kit that need to
be brought along in camping.

General Equipment Safety Requirement First Aid Kit Contents

 Lantern  Flashlight with  Adhesive bandages
 Toilet paper extra batteries  Gauze pads
 Biodegrable scap  Waterproof matches  Adhesive tapes
 Insect repellant  Pocket knife  Tweezers to remove
 Small thermos  Topographic maps splinters
bottle  Compass  Salt tablets
 Duct tape  Sun protection  Paracetamol/aspirin
 Safety pins  Rope  Antihistamine
 Shovel(if  Water treatment  Medicine for diarrhea
backcountry  Razor blade
camping)  Moleskin
 Tube of antibiotic
ointment
 Anti-sting relief
ointment cream

What are the other essential things that I need to bring?

 First aid kit
 Water-experienced mountaineers’ advice: 1 liter can last 2 hours with moderate
trails and moderate sunlight, best to have 2-3 liters. Bet to use hydration packs
which can be kept inside your pack and from which you can just sip through a valve
 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 (On clearly marked trails in city and state parks
these will not be necessary, but they can be lifesavers I the back country.)
 Extra layers and rain gear
 Firestarter and matches
 Multi-tool or knife
 Flashlight or headlamp and extra batteries
 Sunscreen and sunglasses
 Insect repellant
 Camera/binoculars
 Cellphone/two-way radios
 GPS/ altimeter watches
 Extra batteries for mobile devices/memory card

Outdoor recreational activities such as hiking, trekking and camping are fun-filled
activities that keeps our heart pumping. More so, being in the outdoors gives us a different
thrill. However, it is important to note that one’s safety should be taken into consideration.

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Dehydration, overexertion, hypothermia and hyperthermia are some of the conditions that
we may encounter in participation to various outdoor activities.

Dehydration is a state that happens when the loss of body fluids, mostly water,
exceeds the amount that is taken in. It can lead to problems ranging from swollen feet or
a headache to serious illnesses such as heat.
Signs, symptoms and first aid treatment for dehydration.

SIGNS AND SYMPTOMS FIRST AID

Dry mouth Remove yourself from the game and move
Thirst to a cool location.
Irritability Rehydrate with a cool beverage, such as
Headache water or a sports drink
Seeming bored or disinterested If dehydration is minor and symptoms are
Dizziness relieved you may continue as normal.
Cramps
Excessive fatigue
Not able to run fast or play as well as usual.

Overexertion is an injury that occur when the body is hard- pressed further than
its limits during exhausting or extreme exercise and may come in the form of any exercise
greater than the capacity of an individual to handle.

Below are steps you can take to prevent OVEREXERTION.

 Know your limits – pace yourself and know when to say “enough”
 Stretch and warm-up before heavy lifting
 Lift properly
 Avoid back injuries by lifting with your legs bent, keep the object close to your body.
 Set obtainable goals
 Proper nutrition Listen to your body
 If something hurts never ignore it as taking a small injury or a small ache or pain
for granted may end up turning into a much bigger problem.

Hypothermia is a life-threatening and serious condition that occurs when your

body loses heat faster than it can produce heat, causing your body temperature to drop
below 95 °F (35 °C). Exposure to cold air or water are the most common causes of
hypothermia which is why it afflicts unprepared campers, hikers, or swimmers.
SIGNS AND SYMPTOMS FIRST AID
Most, clammy skin Immediately stop exercising
Profuse sweating If the victim is not nauseous, give cold
Persistent muscle cramps water or a cold sports drink immediately
Nausea Move the victim to a cool and shaded area
Dizziness Have the victim stay in a supine position,
Severe thirst with legs elevated 8-12 inches
Headache Loosen clothing and cool with wet towels or
Increase respiratory rate and rapid pulse ice packs
Body temperature ranging from 36’c to 40’c If not fully recovered after 30 mins seek
Chills medical attention
Do not return to exercise or physical
activity participation.
Hyperthermia refers to a group of heat-related conditions characterized by an
abnormally high body temperature. Hyperthermia is a result of the body being over heated.
The condition occurs when the body’s heat-regulation system becomes overwhelmed by
outside factors, causing a person’s internal temperature to rise. People with some level of

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hyperthermia have a body temperature of more than 100.4°F (38°C). The safe range of
temperature for bath water is between 98–100 °F.

SIGNS AND SYMPTOMS FIRST AID

Mild hypothermia  Move the injured person out of the cold
Shivering, loss or motor control, slurring of environment and to a source of heat
speech, mental problems such as  Remove wet clothing
confusion and loss of memory  Wrap the person in warm, dry clothing
or blankets
 Use as electric blanket of hot packs
placed around the head, neck, armpits,
groins or chest.
Severe hypothermia  Transport the injured person
Shivering will cease and muscles will immediately to a health care facility.
become stiff. The skin turns blue and  Prevent further heat loss by gently
breathing and heart rate decrease. The removing cold , wet clothing and
person may be either conscious or moving the person to a warm
unconscious. environment.
 Treat the injured person gently to
prevent cardiac related problems
from occurring
 Monitor vital signs and be prepared
or CPR.

Heat fatigue and cramps

This stage of hyperthermia causes:
 excessive sweating
 exhaustion
 flushed or red skin
 muscle cramps, spasm, and pain
 headache or mild light-headedness
 nausea
Treatment
 Rest briefly and cool down
 Drink clear juice or an electrolyte-containing sports drink
 Practice gentle, range-of-motion stretching and gentle massage of the affected
muscle group
 Don't resume strenuous activity for several hours or longer after heat cramps go
away
 Call your doctor if your cramps don't go away within one

Heat exhaustion
Heat exhaustion, if left untreated, can lead to heat stroke, which is a life-threatening
condition. Symptoms of heat exhaustion include:
 cold, pale, wet skin
 fast but weak pulse
 headache
 exhaustion
 dizziness
 extreme or heavy sweating
 nausea, vomiting, and diarrhea
 muscle cramps
 temporarily fainting or losing consciousness
 weakness
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  intense thirst
 difficulty paying attention or concentrating
 less frequent urination and dark urine

Treatment
 Rest in a cool place
 Drink cool fluids
 Try cooling measures
 Loosen clothing

Heat stroke
Without treatment, heat stroke can lead to dangerous complications, especially in
young children, those whose immune system is compromised, and people over 65 years of
age. Temperature and many of the other early signs of heat stroke are the same as those
for heat exhaustion.
 fast, strong pulse or very weak pulse
 fast, deep breathing
 reduced sweating
 hot, red, wet, or dry skin
 nausea
 headache
 dizziness
 confusion
 disorientation
 blurred vision
 irritability or mood swings
 lack of coordination
 fainting or losing consciousness

Treatment
 Move the person into a cool place, out of direct sunlight.
 Remove the person's unnecessary clothing
 Cool the person's entire body by sponging or spraying cold water
 Apply ice packs in each armpit and on the back of the back of the person’s neck.

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 What’s More
Learning Task 4: Menu Planning and Safety Precautions
Activity 1.You and your friends will be hiking and camping at Anawangin Cove. Write
down a menu from dinner of day 1 up to lunch of day 2. Remember to review the things
you should be considering in planning you should be taken into consideration to avoid
dehydration, overexertion, hypothermia and hyperthermia are some of the conditions that
we may encounter in participation to various outdoor activities.

BREAKFAST
BREAKFAST

LUNCH
LUNCH

DINNER

DAY 1 DAY 2
Activity 2.
1. Early in the morning, check the color of your urine and know your hydration status
based on the given Hydration Status Chart.
2. Continue observing and record the status after urination. Are there any changes in the
color?
3. Use the table below for this activity.
Time Hydration Status Intervention
Example: 5:00am Severely Dehydrated Drink a glass of water

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 Hydration Status Chart

Source: https://www.sanfordpower.com/staying-hydrated-this-summer-in-5-easy-steps/

What I Have Learned

Learning Task 5:
Answer the following questions using 3-5 sentences only.
1. How will you observe worn trails?
2. How do hikers cause damage to trails?
3. In your own idea, how can you minimize trail damage?
4. Why is it important to observe personal safety protocol in the outdoors?

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 What I Can Do

Learning Task 6:
Direction: On a bond paper, make a brochure that would discuss varied ways to avoid,
spot and treat heat stroke and heat exhaustion during MVPA participation. Use the
following guide questions in making your brochure:
1. How to avoid heat stroke and heat exhaustion?
2. What are the signs and symptoms of heat stroke and heat exhaustion?
3. How to treat a person suffering from heat stroke and heat exhaustion?

Criteria 5 4 3 2 1
Content Content is Content is Content is Content is Content is
accurate accurate but accurate questionable. inaccurate.
and all some but some Information Information
required required required is not is not
information information information presented. presented.
is presented is missing is missing
and/or nor and/or not
presented. presented
Pictures, Images are Images are Most images Images are No images.
Clip Art appropriate. appropriate. are inappropriate
Background Layout is Layout is appropriate or layout is
pleasing to cluttered messy.
the eye.
Mechanics No spelling Few spelling Some Some Many
errors. errors. spelling spelling spelling and
No grammar Few errors. errors. grammar
errors. grammar Some Some errors.
Text is in errors. grammar grammar Text is
own words. Text is in errors. errors. copied.
own words. Text is in Most of text
own words. is in own
words.
Creativity The ad is The ad is The ad is The ad is The ad is
exceptionally attractive in acceptably acceptably distractingly
attractive in terms of attractive. attractive messy or
terms of design, though it very poorly
design, layout and may be a bit designed. It
layout and neatness. messy. is not
neatness. attractive.

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 Assessment

Analyze the following questions. Choose the letter of the best answer. Use CAPITAL
LETTERS in writing your answer.

1. It refers to wilderness climbing with trail path.

A. Climbing B. Hiking C. Trekking D. Orienteering

2. During early stages of hypothermia, heart rate will _________.

A. stop B. increase C. decrease D. stay the same

3. It refers to wilderness climbing without trail path and self-exploring.

A. Climbing B. Hiking C. Trekking D. Orienteering

4. When a person trains or exercises greater than his/her capacity to handle, what would
be the MOST possible injury he/she might experience?
A. Dehydration B. Hyperthermia C. Hypothermia D. Overexertion

5. It is also known as conventional travelers.

A. Climbing B. Rowing C. Backpackers D. Commuters

6. What is likely to happen when body fluids are lost during exercise through sweat,
breath, and urine?
A. Dehydration B. Hyperthermia C. Hyperthermia D. Overexertion

7. This is an outdoor activity spending a vacation living in a camp, tent for camper.
A. Camping B. Orienteering C. Hiking D. Backpacking

8. This is a sport in attaining or attempting to attain high points in mountainous regions,

mainly for the pleasure of the climb.
A. Mountaineering B. Hiking C. Trekking D. Camping

9. Which of the following is a factor that can cause overexertion?

A. Loss of fluids
B. Training in a cold environment
C. Training might be too frequent
D. Losing too much water and heating up

10. Hyperthermia is defined as a temperature above which point in degrees Celsius?

A. 39 °C B. 41 °C C. 49 °C D. 38 °C

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