Hiking and Trekking Notes PDF

Whether you trek or hike, your feet will lead you to places where you can commune with the natural environment. The experience of hiking and trekking will give you a feeling that you one with nature.  MELCs *Sets FITT goals based on training principles to achieve and/or maintain...

Whether you trek or hike, your feet will lead you to places where you can commune with the natural environment. The experience of hiking and trekking will give you a feeling that you one with nature.  MELCs *Sets FITT goals based on training principles to achieve and/or maintain HRF. PEH12FH-Ii-j-7 *Engages in moderate to vigorous physical activities (MVPAs) for at least 60 minutes most days of the week in a variety of settings in- and out-of school PEH12FH-Ia-t-8 *Analyzes physiological indicators such as heart rate, rate of perceived exertion and pacing associated with MVPAs to monitor and/or adjust participation or effort.PEH12FH-Ik-t-9 *Demonstrates proper etiquette and safety in the use of facilities and equipment PEH12FH-Ia-t-12 Learning Objectives: At the end of this module, I can: - Discuss the nature of mountain trekking and hiking as mountaineering activities. - Observe personal safety protocol to avoid dehydration, overexertion, and hyperthermia during MVPA participation. - Identify school and community resources in case of an injury or emergency. - Demonstrate proper etiquette and safety in the use of facilities and equipment. - Recognize the value of optimizing one’s health through participation in physical activities. - Display initiative, responsibility, and leadership in recreational opportunities. - Recognize health and recreation related career opportunities. - Participate in organized related career opportunities. - Organize a recreational event for a target issue or concern.  HIKING AND TREKKING Trekking TREKKING is a series of hiking activities minus the pre-charted trails. It is a longer journey through uncharted paths within a challenging environment. Normally, people trek in places where common means of transportation are absent. They walk through man made trails and paths that ordinary people do not normally cross.  HIKING Hiking is walking in a natural environment through pre-charted paths and man-made trails and roads.  The things you need in your daily normal activities are not the same as the ones that you will need when you trek or hike. What you need is some basic equipment that will help you survive in the wilderness of the mountain. The following are the things that you will need when you hike or trek a mountain – for recreation only in this instance- as recommend by Mountaineering in the Philippines. BAG Your bag is one of your most important companions in your climb. It is where you put almost all the things that you need for the climb. Your bag for the climb should be backpack, which is type of bag carried on your back and secured with straps that go over  FOOT WEAR Your feet are the most Fabric boots- this kind of used body part during boots is a combination of fabric and materials like leather. This climb. Your feet carry provides comfort to your feet body weights as they as they are soft, flexible, and you where you want to lightweight. They let the feet go. It is important breathe and they can dry that you choose quickly when wet. Leather boots – leather boots footwear that and sole are heavier than fabric boots, that can grip on but they are more durable and slippery ground is can give maximum protection advisable in a climbing to your feet. They are water- activity. There are two resistant and have strong cleated soles. kinds of boots that you  Tent and Sleeping Accessories Your tent is your shelter in the mountain. Tents are used for overnight recreational hikes. The tent protects you from getting wet in case it rains during the camp and keeps you warm during a cold night. You need to choose a tent that does not have leaks and is big enough to accommodate you (and your partner, if you have one). Choose also a light tent, and if possible. A free standing one, a free standing tent lets you transfer the tent to another place  2.First Aid and Emergency Kits A first aid kit is important in any activity. You cannot find clinic and hospitals in the mountains; thus, it is important that you have with you some medical aid kit to help you in emergency situations that will require first aid medical care. The following must be included in a first aid kit as recommended by Mountaineering in the Philippines. 2.First Aid and Emergency Kits  Bandage scissors  Oral thermometer (preferably with plastic case)  Tweezers (for removing splinters)  Safety pins  Snakebite kit (scalpel and suction for the venom)  Flashlight/penlight  Syringe needle gauge 21  Sterile gauze pads individually packed  Roll of gauge bandage  Band aids  Butterfly bandage or steri-strips (small bandage for facial/gaping cuts)  Adhesive tape. 1 inch size recommended  Elastic bandage. 3 inch size  Cotton tipped swabs  Roll of absorbent cotton  Hydrogen peroxide  Calamine lotion  Povidone-iodine solution  Rubbing (70 percent isopropyl ) alcohol or bar of plain soap  Over-the –counter medicines such as aspirin or analgesic and paracetamol tablets  Other Equipment and Things to Bring You may also consider bringing the following to help in your survival in the mountain, especially in longer treks. Cooking and eating utensils – for a day or overnight hike, you can just bring your packed lunch and dinner. But in case you want to cook food in the campsite, you may bring with you some cooking and eating utensils. Portable camp stoves are advisable as man-made fire may cause harm to the forest. Lightweight small pots and cooking utensils are usually preferred by hikers. Camp necessities- these include flashlight/headlamp, extra food, extra clothing, pocket knife, matches, and whistle (in case you get separated, you can call for help by blowing the whistle). Maps and compass may be of help although most of the mountain trails are already well-established that you do not need to bring them. What to do before the climb In any physical activity, you must always prepare yourself and plan ahead. The following are the things that you need to do before you engage in a recreational mountaineering activity. Physical Preparation Mountaineering can be a strenuous activity. Thus, you must prepare your body physical before your scheduled climb. You can do so by engaging in other physical activities to develop the necessary physical skills. PSYCHOLOGICAL PREPARATION Determination to finish the climb is important for every climber. A half-hearted hiker would most likely come down the mountain halfway the trail because of discouragement and pressure due to the difficulties during the climb. Therefore, it is important that you are psychologically prepared for the climb. Condition yourself about the importance of the climb. Set a desire to experience the wilderness of the mountains and reach the summit. You may engage with your fellow climbers so that each of you can set your goals and objectives for the climb. For newbies in mountain climbing, joining a support group is ORGANIZING THE CLIMBING TEAM Regardless of size of the climbing group, it is important that there is an organized setup for the roles of each other member. A group of climbers should have a leader. He or she should be in charge in making decisions. Emergencies, and when there are second thought on the decisions of the group, especially during difficult times. He or she also assigns the tasks for the other members of the team. The leader must also inspire everyone to do their best in achieving the group’s objectives in the climb. There should also be pacers in the group.The task of the pacer is to prod climbers in maintaining the rhythm of the hike. He or she ensures that all members of the group walk in the correct trails and in right pacing. He or she also suggests when to rest and regain energy and strength. Lastly, at the end of the group hike is the  Organizing the Things to Bring It is important that you organize the things that you should bring in a hike. The duration of the hike will be your basis in determining what you will bring and how much for each item. Remember, however, that you should always pack light. Do not include things that you will not need as these will just add up to the weight of your backpack. As general rule, the weight of your backpack must not exceed one third of your body weight. On the The following, meanwhile, is a recommended checklist of the things that you should bring in your hike or trek to Mountaineering in the Philippines. Mountaineering in the Philippines suggests the following as your food for your day-hike. Food while o the GORP, bread, biscuits ,fresh/dried fruits, chocolates, raisins, trail going up and candies, gelatin down Pre-packed lunch Rice meal, canned goods(corn beef, tuna, sardines) *GORP (Good Old Raisins and peanuts) is a mixture of raisins, dried fruit, and peanuts If you are having a camping, bring the following for your dinner and breakfast for the next day. Dinner Rice , soup , pasta , mashed potatoes , canned goods , goods (corned beef , tuna ,sardines ), dried fish , chocolate drink , fruit drink Breakfast Rice meal , porridge, cereals , dried fish, bread and butter, chocolate drink, coffee , fruit drink Choosing the food and amount of water to bring As mentioned, your food is your primary source of energy. You must be aware of the kinds of food that you should bring for your climb. Generally, you must bring food that Are not easily spoiled; Lightweight; Does not require a lot of water; Easy to prepare; and Nutritious. Mountaineering in the Philippines suggests the following food to the climb. Breakfast Food while on Lunch (pre-packed) Evening meal Trail Porridge (lugaw) Gorp* Rice with meal Soup Cereals Bread (usually canned Rice Hash browns Biscuits goods ) Pasta Muesli/granula bars Fresh fruits instant noodles Mashed potatoes Rice with dried fish Dried fruits Sandwich Corned beef Bread Chocolate bar fruits Sardines Peanuts butter Raisins Canned meat Jam Candies (tuna) Juice Gelatin Dried fish Coffee or hot choco Fruit cup Pre packed mixed fruits vegetables Hot Choco Fruit drink *GORP (Good Old Raisins and peanuts) is a mixture of raisins, dried fruit, and peanuts Be familiar with the Mountain Before you climb a mountain, it is important that you first research about it. Learning about where you are going will help you prepare for it. Thus, you must learn about the mountain; specially, find out the following: How high is it? How difficult and dangerous is the trail? What are customs and traditions observed in the area? What are usual hazards that I might encounter? What to do and remember during the climb? While the actual climbs gives you much pleasure and fun, you must exercise extreme caution when hiking and trekking. The following are things that you must remember during your climb.  Safety protocol Hikers and trekkers must be responsible for their own safety, and a preparation is the key. Here are some safety protocols that every hiker and trekker must follow while on the climb. 1.Preventing Dehydration and Hyperthermia Dehydrate happens when the body losers more water than it takes in Symptoms of dehydration include dry mouth, sunken appearance around the eyes , headache , nausea, and dark concentrated urine. Dehydration can lead to hyperthermia (heat stroke) and heat exhaustion. You can prevent dehydration by drinking plenty of water and eating sugary food along the trail. You have to replenish the lost water in your body because of sweeting and urination as well as used up energy. Pace yourself and rest in shade as you feel necessary. In case dehydration, rest in a cool place and soak a cloth (or your bandanna) with water and cover your head with 2.Preventing Hypothermia Hypothermia happens when the body’s temperature drops below normal because of severe cold temperature. Symptoms of hypothermia include chilling and uncontrolled shivering, impaired vision and sleepiness and mental confusion. Hypothermia can be prevented by wearing warm clothes and dressing in layers to help your body adjust to the temperature. You can also use warmers such as warm sleeping bag. Drink plenty of fluid and take in hot drinks as well. If the weather is deteriorating, do not go on for a hike. In case of hypothermia, immediately put the person at rest and a warm shelter. Make the person feel warm by giving him dry and warm clothes. In addition, give him hot drinks and other necessary options to warm him or her, including a warm him or her, including a warm embrace and body contact. 3.Learn basic first aid in case of injuries such as open wounds, scrapes and scratches, cuts and lacerations, puncture wounds, bruises, burns sprains, and severe bleeding. 4.Apply insect repellent lotions to prevent insect such as mosquitoes from biting you. 5.As much as possible, hike and trek with company. Do not climb alone. 6.When you are lost, STOP- stop, think, observe, and plan. Retrace your steps until you reach a familiar landmark. Camp on a safe until you are rescued.Use your whistle to contact your group. Three long blows on the Mountain Etiquette Mountain etiquette refers to the proper conduct that hikers and trekkers must demonstrate while in their journey. The following are some of the principles that hikers and trekkers must follow. The basic ethics of low-impact camping is “take nothing but pictures. Leave nothing but footprints. Kill nothing but time.” Hikers and trekkers must practice the philosophy of “leaving no trace.” This means that future hikers must not detect the presence of the previous hikers. In this case, hikers and trekkers must leave the place the way they found it. No trash or garbage must be left behind. Leaving marks such as vandalism must not be practiced. In addition, while hikers and trekkers practice leaving no trace, they must also not take anything from the environment. A mountaineer must never collect plants, animals, or even rocks. Killing, Building campfires are not advisable as it can cause damage to the environment and careless use of fire can lead to a forest fire. 1.Camp only o designated campsites. 2.Always stay on the designated pathway to avoid damage to soil and plants. Avoid widening the trail. 3.Do not feed the animals. 4.In washing dishes, try detergent-free washing. Clean first the remnants off the plates and utensils and dry them with cloth or tissue. Wash the dishes away from any natural water sources. 5.Use biodegradable soaps and shampoos when taking a bath or washing your body. However, even biodegradables can also cause damage to the environment. As much as possible, do soapless baths. 6.Keep your movements silent; Lower your voice when you speak. PERFORMANCE TASK Choose one from the following circumstances and search for the appropriate first aid. Report and demonstrate your finding through a creative video presentation to be uploaded in Facebook. 1.Insect stings 2.Animals bites 3.Plant irritation 4.Cuts and laceration 5.Severe bleeding 6.Diarrhea