Mountaineering Activities for Fitness: Trekking, Hiking, Camping

MOUNTAINEERING ACTIVITIES FOR FITNESS (Trekking, Hiking and Camping) Most Essential Learning Competency Observes personal safety protocol to avoid dehydration, overexertion, hypo and hyperthermia during MVPA participation. Learning Objectives At the end of this session the learners are exp...

MOUNTAINEERING ACTIVITIES FOR FITNESS (Trekking, Hiking and Camping) Most Essential Learning Competency Observes personal safety protocol to avoid dehydration, overexertion, hypo and hyperthermia during MVPA participation. 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 MVPA participation in outdoor recreation. Learning Task 1: My Backpack Directions: 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. Learning Task 2: Plan Ahead and Prepare Directions: Recall and list all the Seven Leave No Trace Principles in our previous topic. 1. 2. 3. 4. 5. 6. 7. Mountaineering 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 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. Hiking Essentials 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. 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. Types of Footwear many hiking boots 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. Hiking Essentials 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. Identification Card -any kind of identification you can carry during a climb is helpful. Cellular phone and other means of communication -bring extra batteries for multi day trips. Camping Essentials 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 Camping Essentials 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. Camping Essentials 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. Sample Menu Plan Breakfast: Pancake Trail At Home: Add mixed milk, and sugar into a quart-size lock bag. Seal and shake well. Lunch/Dinner: Tuna At the trail: Add water and Pasta margarine/oil to bag. Seal and squish At Home: Repack canned bag with hands to mix and remove air tuna in a Ziplock bag and and lumps. Cut hole in the corner of drain some of the oil. On a the bag and squeeze onto a hot pan. separate zip lock, shred Cook until bubbles form, flip, and the cheese and pack. cook until they are golden brown. At the trail: Boil Pasta, Source:http// remove water and top it www.wildbackpacker.com/ with tuna. Add cheese on backpacking-food/recipes/ top backpacking-breakfast-recipes/ accessed August 3,2015 Camping Essentials General Equipment Safety Requirement First Aid Kit Contents  Lantern  Flashlight with extra  Adhesive bandages batteries  Gauze pads  Toilet paper  Waterproof matches  Adhesive tapes  Biodegrable scap  Pocket knife  Tweezers to remove  Insect repellant  Topographic maps splinters  Small thermos bottle  Compass  Salt tablets  Duct tape  Sun protection  Paracetamol/aspirin  Safety pins  Rope  Antihistamine  Shovel(if backcountry  Water treatment  Medicine for diarrhea camping)  Razor blade  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 the city and state parks these will not be necessary, but they can be lifesavers in the backcountry.)  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 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 headaches to serious illnesses like heat. Signs, symptoms and first aid treatment for dehydration. SIGNS AND SYMPTOMS FIRST AID Dry mouth Remove yourself from the game and move to a cool location. Thirst Rehydrate with a cool beverage, such Irritability as water or a sports drink Headache If dehydration is minor and Seeming bored or disinterested symptoms are relieved, you may continue as normal. Dizziness Cramps Excessive fatigue Not able to run fast or play as well as usual. Overexertion is an injury that occurs 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 is the most common cause 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 water or a cold sports drink Persistent muscle cramps immediately Nausea Move the victim to a cool and shaded Dizziness area Severe thirst Have the victim stay in a supine position, with legs elevated 8-12 Headache inches Increase respiratory rate and rapid Loosen clothing and cool with wet pulse towels or ice packs Body temperature ranging from If not fully recovered after 30 mins 36’c to 40’c seek medical attention Chills 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 overheated. 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 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 environment and to a source of Shivering, loss or motor control, slurring heat of 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 immediately to a health care facility. Shivering will cease and muscles will  Prevent further heat loss by gently become stiff. The skin turns blue and removing cold , wet clothing and breathing and heart rate decrease. The moving the person to a warm person may be either conscious or environment. unconscious.  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  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. Source: https://www.sanfordpower.com/staying-hydrated-this-summer-in-5-e asy-steps 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? Learning Task 6: Directions: 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 and accurate but accurate but questionable. inaccurate. all required some required some required Information is Information is information is information is information is not presented. not presented. presented missing and/or missing and/or nor presented. not presented Pictures, Clip Images are Images are Most images Images are No images. Art appropriate. appropriate. are appropriate inappropriate Background Layout is Layout is or layout is pleasing to the cluttered messy. eye. Mechanics No spelling Few spelling Some spelling Some spelling Many spelling errors. errors. errors. errors. and grammar No grammar Few grammar Some grammar Some grammar errors. errors. errors. errors. errors. Text is copied. Text is in own Text is in own Text is in own Most of text is words. words. words. 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 very terms of design, layout though it may poorly design, layout and neatness. be a bit messy. designed. It is and neatness. not attractive.