Mountaineering PDF

MOUNTAINEERING 1. Mountain Climbing 2. The sport of attaining, or attempting to attain, high points in mountainous regions, mainly for the pleasure of the climb. 3. Best time for a mountaineering trip: a. Early Morning b. Late Afternoon Benefits 1. Can improve physical health 2. Improves fle...

MOUNTAINEERING 1. Mountain Climbing 2. The sport of attaining, or attempting to attain, high points in mountainous regions, mainly for the pleasure of the climb. 3. Best time for a mountaineering trip: a. Early Morning b. Late Afternoon Benefits 1. Can improve physical health 2. Improves flexibility and agility 3. Can improve mental health and well-being Proper Gear FIRST AID C Helmet Climbing helmets are to protect you from any head injuries. And the risks of head injuries during a climb are probably a lot higher than you imagined. Here are just a few of the potential causes: 1. Falling during a climb and hitting a hard surface 2. Falling objects from climbers above you Climbing Helmet 3. Falling rocks and ice due to natural causes such as strong winds, tremors, etc. 4. Falling rocks and ice caused by climbers before you Climbing helmets are never the most comfortable thing to wear. They obstruct your views and can get quite hot over time. But these discomforts are nothing when it comes to your safety. If you get a head injury, you are unlikely to be able to continue on your climb. You may even need to be rescued by other climbers.Rescue operations are never easy and other climbers are risking their safety as well. And if you are in a remote location, getting you o a hospital may be tough and time-consuming. Harness A harness lets you tie into a rope for belaying and climbing. In the past, climbing ropes are tied directly onto the climber's body. S0 you can imagine, that was very uncomfortable and can even cause serious injuries during a fall. Types of harnesses: 1. Seat harness 2. Chest harness 3. Full body harness Seat Harness The most common harness used for climbing these days is the seat harness. The seat harness is worn around your waist, hips, and thighs.When wearing a seat harness, the climbing rope is tied in around your navel region. During a fall, there is a risk that the climber may flip upside down. Chest Harness For climbs where flipping over is likely,you may add on a chest harness. Clipping the rope through the seat and chest harnesses will keep the climber upright. However, a chest harness is likely to cause injuries to the ribs during a fall. Climbers usually only clip in the rope to the chest harness after a fall to help upright themselves. Full Body Harness The body harness is an integrated chest and seat harness. The rope is tied in around the chest area. A body harness can better distribute the impact of the force throughout the body. It is less likely to cause injuries than the seat or chest harnesses. However, they are bulkier and typically more expensive. It's not commonly used in climbing. But children should use body harnesses instead of seat harnesses. Full Body Harness Ropes Types of ropes 1. Dynamic ropes 2. Single ropes 3. Twin ropes 4. Double/ half ropes 5. Static ropes Dynamic Ropes Climbing Rope All ropes used for climbing have to be dynamic ropes. Dynamic ropes can stretch and elongate when loaded. This will absorb the impact during a climber's fall.There are three types of dynamic ropes - single ropes, twin ropes or double/ half ropes. Single ropes can be used as a single strand while twin and double/half ropes have to be used in a pair. The diameter of dynamics ropes ranges from 7mm to 11mm. Single ropes are generally thicker than twin and double/half ropes. The typical lengths of dynamics ropes are from 30 meters to 80 meters (100 feet to 260 feet). The length of rope you need has to be at least twice the length of the route. For example, if you are climbing a 100- foot-tall wall, you will need 200 feet of rope. Static Ropes In contrast, static ropes do not stretch and elongate. Static ropes are used for transporting equipment or doing rescue operations.You do not want the ropes to stretch when you are hauling gear or injured climbers. Carabiners The workhorse of all your climbing gear. You use carabiners for almost everything - belaying, rappelling, clipping into safety anchors and securing ropes to protection points. Advantages 1. Training strength and endurance Rock climbing is primarily about strength training. But exercising also stimulates your heart rate and burns a significant amount of calories. On average, a 70 kg person can burn about 600 calories per hour of climbing. However, when compared to other workouts, climbing is more like interval training in that it produces shorter anaerobic bursts of power compared to cardiovascular workouts such as running or cycling, which tend to provide more stable and steady heart rate. 2. Strengthening muscles In classic rock climbing or bouldering (that is, climbing low rock formations without a rope), all muscle groups are pumped. Since the lower body is usually stronger than the upper body, the person will rely on the gluteal muscles, hamstrings, and calves to hold onto the wall, while the back, chest, shoulders, and arms work together to pull the body upward. Gradually the forearms will get stronger because, unlike many other traditional workouts, it will take tremendous grip strength to get to the top of the wall. 3. Good stretch In addition to strengthening your muscles, you need to stretch and stretch to move from one move to the next. Climbing is a fantastic way to increase core strength, flexibility and coordination. 4. Restoring peace of mind But the physical component of this workout is not the only health benefit. The mental health benefits are a sense of confidence, the use of problem-solving skills, patience and endurance, and the sense of accomplishment one feels when reaching the top. This allows you to balance mental processes, fight depression and anxiety. 5. Acquisition of new social connections Climbing meets the social needs of a person. There is an element of community in these activities, and the gym is a great place to make new friends. The support and encouragement that a person feels from other participants stimulates a sense of satisfaction, pushes for improvement and development in this direction. Disadvantages 1. There is always a risk of falling or injury and, therefore, training should only be carried out under the supervision of professionals and on safe equipment. 2. Most venues have very specific and strict rules that must be followed. For some, this is also a minus of classes. Tips for Beginners. The best way to get started climbing is to head indoors and take beginner lessons. Most of the rooms offer memberships and lessons with levels that the participant goes through as they master specific skills. The centers employ qualified instructors who will tell you about the equipment and also conduct the first classes. Another advantage of the gym is that you don't have to buy a lot of equipment. Most have equipment that can be rented, and sometimes it is even included in the price of classes. But be sure to buy a good pair of sneakers and comfortable clothing that allows you to move freely. For beginners in climbing, customizing workouts will help the body adapt to the exercise and give it time to master a new set of skills. It is worth starting with one or two sessions per week, and as your body gets stronger, you might consider adding another activity or workout. Many facilities offer free time in the gym when you can exercise on your own after completing a certain level of fitness. 5. Acquisition of new social connections Climbing meets the social needs of a person. There is an element of community in these activities, and the gym is a great place to make new friends. The support and encouragement that a person feels from other participants stimulates a sense of satisfaction, pushes for improvement and development in this direction. Disadvantages 1. There is always a risk of falling or injury and, therefore, training should only be carried out under the supervision of professionals and on safe equipment. 2. Most venues have very specific and strict rules that must be followed. For some, this is also a minus of classes. Tips for Beginners. The best way to get started climbing is to head indoors and take beginner lessons. Most of the rooms offer memberships and lessons with levels that the participant goes through as they master specific skills. The centers employ qualified instructors who will tell you about the equipment and also conduct the first classes. Another advantage of the gym is that you don't have to buy a lot of equipment. Most have equipment that can be rented, and sometimes it is even included in the price of classes. But be sure to buy a good pair of sneakers and comfortable clothing that allows you to move freely. For beginners in climbing, customizing workouts will help the body adapt to the exercise and give it time to master a new set of skills. It is worth starting with one or two sessions per week, and as your body gets stronger, you might consider adding another activity or workout. Many facilities offer free time in the gym when you can exercise on your own after completing a certain level of fitness. CAMPING 1. Recreational activity in which participants take up temporary residence in the outdoors, usually using tents or specially designed or adapted vehicles for shelter. 2. History Thomas Hiram Holding a. Founder of modern recreational camping. His urge to camp derived from his experiences as a boy. b. In 1853, he crossed the prairies of the United States in a wagon train, covering some 1,200 miles (1,900 km) with a company of 300. c. In 1908, he wrote The Camper's Handbook. d. In 1877, he camped with a canoe on a cruise in the Highlands of Scotland, and he made a similar trip the next year. He wrote two books on these ventures. In 1898, he used a bicycle as his camping vehicle and wrote Cycle and Camp. f. In 1901, Holding founded the first camping club in the world, the Association of Cycle Campers. g. In 1907, it had merged with a number of other clubs to form the Camping Club of Great Britain and Ireland. h. In 1909, Robert Falcon Scott, the famous Antarctic explorer, became the first president of the Camping Club. CAMPING 1. Recreational activity in which participants take up temporary residence in the outdoors, usually using tents or specially designed or adapted vehicles for shelter. 2. History e.Thomas Hiram Holding a. Founder of modern recreational camping. His urge to camp derived from his experiences as a boy. b. In 1853, he crossed the prairies of the United States in awagon train, covering some 1,200 miles (1,900 km) with a company of 300. c. In 1908, he wrote The Camper's Handbook. d. In 1877, he camped with a canoe on a cruise in the Highlands of Scotland, and he made a similar trip the next year. He wrote two books on these ventures. In 1898, he used a bicycle as his camping vehicle and wrote Cycle and Camp. f. In 1901, Holding founded the first camping club in the world, the Association of Cycle Campers. g. In 1907, it had merged with a number of other clubs to form the Camping Club of Great Britain and Ireland. h. In 1909, Robert Falcon Scott, the famous Antarctic explorer, became the first president of the Camping Club. Differences Between Camping and Other Outdoor Activities: What distinguishes the camping activity with other outdoor activity is that camping normally requires the individual to spend at least a night away from home. This opposes other recreational activities like picnicking and similar ones which is normally done in a shorter amount of time. Common Camping Activities There is a myriad of activities that can be done on a camping trip, and activities done often depend on the number of participants and their age groups. But regardless of their age and the number of people, there will always be something that everyone can enjoy and be a part of. The following are some (but not limited to) camping activities commonly done on a camping trip: 1. Skipping stones (water activity) 2. Canoeing/Kayaking 3. River crossing 4. Exploring the creeks 5. Biking 6. Fishing 7. Sing-a-long/Play musical instruments and sing to tunes (campfire activity) 8. Bird watching 9. Star gazing 10. Chopping wood/Gather wood for campfire Benefits 1. Help reset the Internal Body Clock (Circadian Clock). Study suggests that exposing ourselves to natural light would be enough to treat delayed sleep problems, a problem which is fairly common among adolescents and young adults. 2. Helps With Mental Well Being. Numerous studies conducted over the years have provided evidence that camping, regardless if it is in a natural environment or not, helps to alleviate stress, depression and anxiety. 3. Gives rise to personal development. Camping improves personal development in individuals who participate in it by making new friends, developing new skills, becoming more independent and capable of self-care. sharing work responsibilities, and taking initiative on their own. Materials and Gear 1. Tents 2. Cook ware and portable stoves 3. Chairs and tables 4. Flashlights 5. Lamp 6. Clothes and shoes Trekking and Hiking This two is quite similar and interrelated to each other. The only difference is typically, if a person (or a company working in the great outdoors in some format) refers to hiking, they tend to be talking about a pleasant day hike, or a multi-day hike that isn't all that stressful. Meanwhile, when talking about trekking, the mind often wanders to thoughts of jungles or more adventurous, more demanding walks. Hiking An outdoor activity which consists of walking in natural environments, often in mountainous or other scenic terrain. Trekking An arduous journey, typically on foot. Trekking Vs Hiking: Differences 1. Duration Trekking usually lasts at least two days, but often even longer than that. People that go trekking more often than not have a destination in mind. They aspire to reach this destination and can walk thousands of kilometers per trekking trip. Hikes are shorter in duration compared to trekking. When somebody goes hiking, that is, in most cases, a few hours long walk or even a whole day of hiking. Hiking can also be an overnight experience, but it won't take several days as trekking would usually. 2. Terrain Hikers often use hiking trails marked and go through mountains, forests, hills, or other natural environments that people want to explore. Trekking journeys are not always on marked trails and often go through unexplored nature such as mountains, roads, beaches, forests, and much more. In this aspect, trekking has more freedom because trekkers don't conform to trails and markings. This way, they see untouched nature. 3. Accommodation As previously mentioned, hiking can also be an overnight experience. Even in that case, the base is usually one place. For example, people stay in a mountain hut and go hiking each day to a different peak, always returning to the mountain hut as their base. People who practice trekking never return to the location they've been at before. Their journey focuses on a specific destination. Each time trekkers stop; they stay in a different accommodation. Whether that is a hotel, lodge, mountain tent, or another type of accommodation depending on the trekking route and the weather conditions. 4. Difficulty Trekking requires a different level of effort. It is not for everybody. It takes physical preparedness and training to trek for days without stopping. It's an activity that takes a lot of time, goes through different terrains, and requires mental and physical preparedness. Hiking is a leisure activity. It can be done by many even if they haven't hiked before. With hiking, it's also easier to choose the right trail for your physical abilities. Usually, the paths come with a difficulty level, or they state how long they are, so you can more or less be aware of how difficult it will be. You can choose a trail easy in difficulty or moderate if you are not hiking often and feel like that is your threshold. Materials and Gear FIRST AID Note: Materials used in Mountaineering are similar with Hiking and Trekking 1. Appropriate Footwear Happy feet make for pleasant hiking. Think about traction, support, and protection when selecting well-fitting shoes or boots. 2. Map and Compass/GPS While phones and GPS units are handy, they aren't always reliable in the backcountry; consider carrying a paper map and compass as a backup and know how to use them. 3. Water (and a way to purify it) As a guideline, plan for half a liter of water per hour in moderate temperatures/terrain. Carry enough water for your trip and know where and how to treat water while you're out on the trail. 4. Food Pack calorie-dense foods to help fuel your hike and carry an extra portion in case you are out longer than expected. 5. Rain Gear & Dry-Fast Layers The weather forecaster is not always right. Dress in layers to adjust to changing weather and activity levels. Wear moisture-wicking items and carry a warm hat. 6. Safety Items (light, fire, and a whistle) Have means to start an emergency fire, signal for help, and see the trail and your map in the dark. 7. First Aid Kit Supplies to treat illness or injury are only as helpful as your knowledge of how to use them. Take a class to gain the skills needed to administer first aid and CPR. 8. Knife or Multi-Tool With countless uses, a multi-tool can help with gear repair and first aid. 9. Sun Protection Sunscreen, sunglasses, and sun-protective clothing should be used in every season regardless of temperature or cloud cover. 10. Shelter Protection from the elements in the event you are injured or stranded is necessary. A lightweight, inexpensive space blanket is a great option. 11. Trash Bag Pack this 11th essential to making sure that the trails you love stay beautiful for generations to come. A zip lock bag is a great option for keeping the trash you up along the trail separate from the rest of your gear. up by including a pair of disposable gloves to use picking up less-pleasant litter. ORIENTEERING What is orienteering? 1. Is primarily a competitive sport that requires an individual to navigate from point to point in an unfamiliar terrain. 2. To travel in a course from start to finish with a set of control points in between. 3. A group of sports that require navigational skills using map and compass to navigate from point to point in diverse and usually unfamiliar terrain whilst moving at speed. Short History of Orienteering 1. Orienteering was part of Swedish military training. 2. The term orienteering was first used in 1886 at the Swedish Military Academy Kalberg. 3. The meaning of the term was: "crossing unknown territory with the aid of compass and map." 4. In 1895, Competitions for military personnel were held. 5. In 1897, the first publicly orienteering competition took place in Norway. 6. In 1961, European Countries founded the International Orienteering Foundation- the international governing body for orienteering. Materials The Compass Types of Compasses 1. Magnetic Compass a. Base plate compass - It is the most affordable compass. Thumb compass - This compass attaches to the user's thumb allowing the user to hold both the map and the compass in one hand while travelling at speed by bike or by canoe. Card compass - Card compass or marine compass is commonly used in boats. It uses a fixed needle, depending on the moving compass card for directional readings since the moving card absorbs much of the motion of the boat. d. Prismatic compass - It is a sophisticated device designed for highly accurate navigation. 2. Non-Magnetic Compass a. Gyro compass- a A gyro compass is basically very fast spinning wheel or ball which uses the law of conservation. The gyro compass is commonly used in large ships and in other circumstances where the accurate prediction of true north is needed. b. Astrocompass - This compass relies on the direction of celestial bodies to find true north. C. Solid state compass - These use many of the electronic magnetic sensors which would calculate the accurate direction the compass is pointing. Types of Maps 1. Thematic Map-Emphasizes a particular theme or subjects such as climate, population, or economic activities. 2. Political Map – Provides boundaries and locations of political units such as countries, states, towns, etc. 3. Physical Map- Map shows natural features of the earth such as mountains, lakes, rivers, but do not contain man made features. 4. Topographic Map - A topographic map refers to a detailed, graphical, and accurate representation of features that appear on the Earth's surface, including natural and man-made features.