12

H.O.P.E 12
(Quarter 4-Module 2/Week 3-4)

Department of Education
SDO- City of San Fernando (LU)
Region 1
 12

H.O.P.E. 12
(Quarter 4-Module 2/Week 3-4)
Trekking and Hiking

Most Essential Learning Competencies

Observe personal safety protocol to avoid dehydration, overexertion,
hyperthermia and hypothermia during MVPA preparation.
(PEH12FH-Ik-t-10)

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For the parents:

1. Please guide your child while he is studying and answering the tasks provided in this
module.
2. Remind your child about his study time and schedule so he can finish the module.
3. Let your child answer the module activities independently however, assist him only when
necessary.
4. I will call on a certain time based on the schedule to explain the lessons in the module.
5. Kindly return the whole module and answer sheets on _________ during Fridays at
____________________.

For the learners:

1. Read carefully the directions so that you will know what to do.
2. If there are directions or topics in the module that are difficult for you to understand, feel
free to ask from your parents or companions at home. However, if you still could not
understand, you can call me at this number, _____________so I could explain it to you
clearly.
3. Answer the activities in the module on the specific day for the subject. Use a separate
sheet of paper for your answers. Avoid writing or tearing the pages of this module
because this will be used by other pupils/students like you.
4. Write important concepts in your notebook regarding your lesson. This will help you in
your review later.
5. You need to finish the activities in this module so that you can give this to your parents
on ___________________________.

Always remember these health tips:

1. Remember to wear your face mask properly and regularly.

2. Always wash your hands with clean water and soap.
3. Cover your mouth and nose with handkerchief whenever you cough or sneeze.
4. Follow the one-meter distance so that you will prevent the spread of the virus.

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 What I Need to This will give you an idea of the skills or
Know competencies you are expected to learn in the module.

This part includes an activity that aims to check what

What I know you already know about the lesson to take. If you get
all the answers correct (100%), you may decide to
skip this module.
What’s In This is a brief drill or review to help you link the
current lesson with the previous one.

In this portion, the new lesson will be introduced to

What’s New you in various ways; a story, a song, a poem, a
problem opener, an activity or a situation.

This section provides a brief discussion of the lesson.

What is it This aims to help you discover and understand new
concepts and skills.
This comprises activities for independent practice to
What’s More solidify your understanding and skills of the topic.
You may check the answers to the exercises using the
Answer Key at the end of the module.
This includes questions or blank sentence/paragraph to
What I have be filled into process what you learned from the
Learned lesson.
This section provides an activity which will help you
What I can do transfer your new knowledge or skill into real life
situations or concerns.

This is a task which aims to evaluate your level of

Assessment mastery in achieving the learning competency.

In this portion, another activity will be given to you to

Additional enrich your knowledge or skill of the lesson learned.
Activities

This module has the following parts and corresponding icons:

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 What I Need to Know

This modules will cover trekking and hiking which are activities that you can
engage in while mountaineering. In this module, you will differentiate trekking to that of
hiking, enumerate the different hiking and trekking equipment, things that you need to do
before the climb and safety protcols that you need to observe during the activity.

What’s In
Read the following statements. Write MT. APO if the statement is correct and MT. PULAG
if the statement is not correct.
1.The goal of a mountaineer is to try to reach the summit.
2. Mountaineering is running activity.
3. There are three ways to classify mountains according to difficulty.
4. Mountaineering is a dangerous physical activity.
5. Mountaineers are allowed to put up their camps in the different areas of the mountain.

What I Know

Multiple Choice. Choose the letter of the best answer. Write the chosen letter on your
answer sheet.
1. It is a series of hiking activities minus pre-charted trails.
a. hiking b. mountaineering c. orienteering d. trekking
2. It is walking in natural environment through pre-charted paths and man-made trails and
roads.
a. hiking b. mountaineering c. orienteering d. trekking
3. It is one of the most important companion in hiking ad trekking.
a. bags b. clothes c. footwear d. tent
4. It is the most used body part during a climb.
a. feet b. eyes c. hands d. head

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5. It is important that you have this to help you in your emergency situations that require first
aid medical care.
a. body protection b. camp necessities c. first aid kit d.sleeping accessories
6. It is known as energy giving food, which mountaineers used to eat before the climb.
a. carbohydrates b. fats c. minerals d. protein
7. It is a psychological preparation that you need to do before the mountaineering activity.
a. Doing regular brisk walking , running , jogging, swimming and climbing stairs.
b. Conditioning oneself about the importance of the climb.
c. Organizing the things that you should bring in a hike.
d. Organizing the climbing team.
8. It is used for overnight recreational hikes that protects you from getting wet in case it rains
during the camp and keeps your warm during a cold night.
a. bag b. footwear c. sleeping accessories d. tent
9. It is the way to organize the items in your hiking backpack.
a. Light articles
b. Heavy c. Sleeping bag d.
articles clothing

Soft articlesHeavy
Soft articles Heavy
articles Light articles
Soft articles Soft articles
Sleeping bag articles

clothing clothing Light articles

clothing

Heavy Sleeping bag

Sleeping bag Light articles articles

10. The following are the things you need to consider on the kind of food that you should bring
for the climb EXCEPT one;
a. foods that are rich in carbohydrates
b. foods that are rich in sugar
c. foods that are easy to prepare
d. foods that requires a lot of water
11. It happens when the body losses more water than it takes in.
a. dehydration b. overexertion c. hypothermia d. hyperthermia
12. It happens when the body’s temperature drops below normal because of severe cold
temperature.
a. dehydration b. overexertion c. hypothermia d. hyperthermia
13. It usually happens when the body temperature rises up beyond the normal temperature
which is 37 degrees Celsius.

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a. dehydration b. overexertion c. hypothermia d. hyperthermia
14. The following are things you need to do when one suffers hyporthermia, EXCEPT one;
a. make the person feel warm by giving him dry and warm clothes.
b. give him hot drinks
c. immediately put the person at rest in a warm shelter
d. remove excess clothing and gently bathe the person with cool water.
15. It is not a cause of dehydration.
a. diarrhea b. high fever c. too much water d. vomiting

Lesson
Hiking and Trekking
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What Is It

Trekking is a series of hiking activities minus pre-charted trails. It is a longer journey through
uncharted paths within a challenging environment. Some treks are a combination of mountain,
desert, and jungle treks. Trekkers normaly use maps, and they need orienteering skills to
journey on. Trekking is more rigorous and challenging as compared to hiking. It is not only
done for leisure, but also to test one’s agility and endurance and his or her mental, emotional
and physical capabilities.

Hiking is walking in a natural environment through pre-charted paths and man-made trails and
roads. In United States and Canada, hiking is referred to as a long and vigorous walk on trails
in the countryside. In New Zealand they referred to this as tramping. Hiking is usually longer
than walking on city streets or similar pathways. Hiking usually lasts continually for a dat.
When it lasts overnight, it referred to as backpacking. Hiking maintain a connection with the
surrounding trees and animals. You breathe fresh air and appreciate the beauty of the natural
environment. Hiking is therefore, mainly a leisure activity.

Hiking or Trekking Equipment

The following are the things that you will need when you hike or trek a mountain- for
recreation only in this instance- s recommended by Mountaineering in the Philippines.

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1. Bag
Your bag is one of your important companions in your climb. It is where you put almost
all the things that you need for the climb. You bag for the climb should be a backpack, which is
a type of bag carried on your back and secured with straps that go over your shoulders. Using a
back pack affords you freedom of you movement.

Two things must be considered in choosing a backpack for climbing. First, it should be
comfortable. Second, it must be big enough to carry your things.
Ordinarily, they use internal or external frame backpacks. Internal frame backpack is
designed to make the weight of the bag closer to the body’s center of gravity. Thus, it helps you
to move easily as it lessens the backward pull. Most mountaineers in the Philippines prefer this
kind of backpack. One disadvantage of this backpack is that the owner perspires a lot on his or
her back while using it is as it does not allow air to circulate between the back and the back part
of the body. The external frame backpack holds the weight of the bag away from the body,
allowing air to circulate and prevent too much sweat on you back because the frame is external,
it is usually gets entangled to tree branches, which can affect your pacing in the trail.
In choosing your mountaineering back, consider always the kind of activity that you want to
engage in-is this a day hike or a trek that will last for days? This will help you in assessing how
big your backpack should be.

Footwear
Your feet are the most used body part during a climb. It is important that you choose of
footwear that could take care of your feet. A pair of boots that have traction and sole that can
grip on slippery ground is advisable in a climbing activity.

There are two kinds of boots that you can use for recreational mountaineering:
• Fabric boots- this king of boots is a combination of fabric and materials like leather.
This provides comfort tyo your feet as they are soft, flexible, and lightweight. They let the feet
breathe and they can dry quickly when wet.
• Leather boots- leather boots are heavier that fabric boots, but they are more durable and
can give maximum protection to your feet. They are water resistant and have strong cleated
soles.
For day hikes and other short span recreational mountaineering, a good pair of hiking or
trekking shoes or sneakers and rubber shoes with grooved soles should be enough.

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Wearing gaiters is also advisable. These protect your lower leg from mud and water and from
being scratched by thorns and grass.

Clothing and other body protection

Typical mountaineering clothing in the Philippines consists of a pair of shorts, T-shirts,
long socks, and liners. You must alsi consider the weather or temperature in the mountain for
your clothing, for sunny weather, the typical mountaineering clothing previously mentioned
will fit best, but you may also consider using a hat or bandanna to protect your skin and head
from the sun’s heat.

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 leak 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
without dismantling it all over in case your chosen spot does not work out for you.
For recreational hikes, sleeping bags, pillows, any blanket may not be necessary since
you only need to endure the night sleeping on earth ground. During treks that last for days and
backpacking in mountains with extreme cold temperature, a sleeping mat and space blanket are
considered as necessities as well. A sleeping mar or pad provides padding to your sleeping bag
from small rocks that can hurt your back. It is also protects your body from the cold ground. A
space blanket is a lightweight aluminum foil which provides heat to the person using it by
reflecting body heat gives warmth and comfort in cold temperatures in the mountain.

2. First aid and Emergency Kits

A first aid kit is important in any activity. 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.
Other Equipment and things to bring
• Cooking and eating utensils- For a day or overnight hike, you can just bring your
packed lunch and dinner.
• Camp- necessities- these include flashlight/headlamp, extra food, extra clothing, pocket
knife, matches, and whistle.

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• Repair equipment- these include duct tape, needle and thread and other repair kit in case
your tent, backpack, or camping stove gets broken.

WHAT TO DO BEFORE THE CLIMB

Physical Preparation
Mountaineering can be a strenuous activity. You must prepare your body physically
before your scheduled climb. You can do regular brisk walking, running, jogging, bricking,
swimming, or even stairs climbing.You must also supply your body with the necessary energy.
Food is your primary source of energy. You must be aware of your food intake to prepare your
body for this strenuous activity. The food pyramid designed by the food and nutrition research
institute can be your guide on your daily food intake. You can view this food pyramid on
http://www.fnri.dost.gov.ph/index.php/tools-and-standard/nutritional-guide-pyramid(last
accessed on 31 July 2016)Before the climb, mountaineers usually do “carbo-loading” where
they eat food that are rich in carbohydrates.
Psychological Preparation
Determination to finish the climb is important for every climber. 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 highly recommended.
Organizing the Climbing Team
Regardless of the size of the climbing group, it is important that there is an organized
setup for the roles of each member. A group of climbers should have a leader. He or she should
be in charge in making a decisions. Emergencies, and when there are second thoughts on the
decisions of the group, especially, during difficult times. He or she also assigns the tasks for the
other members of the team.
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 the right pacing. He or she also suggests when to rest and regain energy.
Lastly, at the end of the group hike is the sweeper. He or she ensures that no one is left
behind during the ascent or descent.
It is important that these roles are identified before the climb so that other members of
the team would know who to follow and what to do all throughout the climb.

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Organizing the things to Bring

Light articles

Soft articlesHeavy
articles

clothing

Sleeping bag

It is important that you organize the things that you should being in a hike. The duration of the
hike will be you basis in the determining what you will bring and how many or how much for
each item. Remember, however, that you should always pack light. As a general rule, the
weight of your backpack must not exceed one third of your body weight.

The following, meanwhile, is a recommend checklist of the things that you hould being in
your hike or trek according to Mountaineering in the Philippines.
Mountaineering in the Philippines suggests the following as your food for your day-hike.
Food while on trail going up and down Gorp, bread, biscuits, fresh/dried fruits,
chocolates, raisins, candies, gelatin
Pre-packed Lunch Rice meal, canned goods, (corned beef, tuna, sardines)

*Gorp (Good Old Raisins and Peanuts( is a mixture of raisins, dried fruits, 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 ( 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
Your food is your primary source of energy. You must be aware of the kinds of food
that you should bring for your climb.
Remember also that you need carbohydrates in your trek or hike to sustain your energy. You
must bring food that are rich in carbohydrates. Sweets and food with sugar such as jelly ace,
candies and chocolates are the best trail food as sugar replenishes your energy.

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Another important thing that you should prepare is drinking water. During the hike or trek, you
will perpire a lot and you must replenish your body with water or else you will be dehydrated.
An average mountaineer needs around 1.5 liters of water for a moderate day hike.
Be familiar with the Mountain
Before you climb a mountain, it is important that you first research about it. You must
learn about the mountains; specifically, find out the following:
• How high it is it?
• How difficult and dangerous is the trail
• What are the customs and traditions observed in the area?
• What are the usual hazards that I might encounter?
What to do and remember during climb
While the actual climb gives you much pleasure and fun, you must exercise extreme
caution when hiking and trekking.
Safety Protocol
Here are some safety protocols that every hiker and trekker must follow while on the climb:
1. Preventing Dehydration and Hyperthermia
Dehydration happens when the body loses more water the it takes in. dehydration can
lead to hyperthermia (heat stroe) and heat exhaustion. You can prevent dehydration by drinking
plenty of water and eating sugar food along the trail. You have to replenish the lost water in
your body because of sweating urination as well a used in energy. Pace yourself and rst in the
shade as you feel necessary. In case of dehydration, rest in cold place and soak a cloth(or your
bandanna) with water and cover your head with it to cool down your temperature.
If a person has already suffered hyperthermia, move him or her to a shaded and cool
place. Remove excess clothing and gently bathe the person with cool water. Give the person air
by fanning him or her. Have the person drink water at intervals for a few minutes. Allow the
person to rest and sleep.
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 cup and warm sleeping bag. Drink plenty of fluid and
take in hot drinks as well. I the weather is deteriorating do not go on for a hike.

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 In case of hypothermia, immediately put the person at rest and in 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 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 insects 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 site until you have rescued. Used your whistle to
contact your group. Three long blows on the whistle is a signal that you need help. If you
happen to get cell phone signal, contact an emergency hotline ( make sure you know
emergency numbers before you go on a climb).

What’s More

In the word search puzzle below are the different words that is associated with our
lesson. They are written horizontally, vertically and diagonally. Find the word and define each
word.
T W E R T Y S W E E P E R U H
I R D O B P A S D F G H J K I
H R E E A Q M N B V C X Z L K
Y T H K C Y T E R N E R I T I
P Y Y J K U E R W A S E A T N
O U D K P I R E A T E N T W G
T I R L A I N Q W M N U O P E
H O A A C O T G W E P A W E R
E P T S K P Y R E T E I T Y M
R A I E I A U Y U I W E N T R
M S O R N S I Z E R Y T U G I
I D N F G D R Q W E R T Y K Y
A F G H Y P E R T H E R M I A
H G I G A G A S D F G H I O N
J C A R B O H Y D R A T E S G

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 What I Have Learned

List the different hiking and trekking equipment

____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
List down the things you need to do before the climb.
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
__________________________________________________________________________

What I Can Do
Read the situation nad identify what safety protocol you are going to do to avoid
dehydration, hypothermia, and hyperthermia during MVPA participation by filing out
the table.
Situation Safety Protocol
1. During the climb
your companion Ana,
is chilling and
experiencing
impaired vision.
2. Ana and Sonia
were on the tent
resting, when
suddenly, Justin
called them telling
that he is
experiencing
headache and nausea.
Justin is experiencing

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dehydration , what
further safety
protocol are you
going to do towards
the incident.

Assessment

Multiple Choice. Choose the letter of the best answer. Write the chosen letter on your
answer sheet.
1. It is a series of hiking activities minus pre-charted trails.
a. hiking b. mountaineering c. orienteering d. trekking
2. It is walking in natural environment through pre-charted paths and man-made trails and
roads.
a. hiking b. mountaineering c. orienteering d. trekking
3. It is one of the most important companion in hiking ad trekking.
a. bags b. clothes c. footwear d. tent
4. It is the most used body part during a climb.
a. feet b. eyes c. hands d. head
5. It is important that you have this to help you in your emergency situations that require first
aid medical care.
a. body protection b. camp necessities c. first aid kit d.sleeping accessories
6. It is known as energy giving food, which mountaineers used to eat before the climb.
a. carbohydrates b. fats c. minerals d. protein
7. It is a psychological preparation that you need to do before the mountaineering activity.
a. Doing regular brisk walking , running , jogging, swimming and climbing stairs.
b. Conditioning oneself about the importance of the climb.
c. Organizing the things that you should bring in a hike.
d. Organizing the climbing team.
8. It is used for overnight recreational hikes that protects you from getting wet in case it rains
during the camp and keeps your warm during a cold night.
a. bag b. footwear c. sleeping accessories d. tent

11
9. It is the way to organize the items in your backpack.
a. Light articles
b. Heavy c. Sleeping bag d.
articles clothing

Soft articlesHeavy
Soft articles Heavy
articles Light articles
Soft articles Soft articles
Sleeping bag articles

clothing clothing Light articles

clothing

Heavy Sleeping bag

Sleeping bag Light articles articles

10. The following are the things you need to consider on the kind of food that you should bring
for the climb EXCEPT one;
a. foods that are rich in carbohydrates
b. foods that are rich in sugar
c. foods that are easy to prepare
d. foods that requires a lot of water
11. It happens when the body losses more water than it takes in.
a. dehydration b. overexertion c. hypothermia d. hyperthermia
12. It happens when the body’s temperature drops below normal because of severe cold
temperature.
a. dehydration b. overexertion c. hypothermia d. hyperthermia
13. It usually happens when the body temperature rises up beyond the normal temperature
which is 37 degrees Celsius.
a. dehydration b. overexertion c. hypothermia d. hyperthermia
14. The following are things you need to do when one suffers hyporthermia, EXCEPT one;
a. make the person feel warm by giving him dry and warm clothes.
b. give him hot drinks
c. immediately put the person at rest in a warm shelter
d. remove excess clothing and gently bathe the person with cool water.
15. It is not a cause of dehydration.
a. diarrhea b. high fever c. too much water d. vomiting

References

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 Bibliography
Physical Education and Health 2. Diwa Learning Systems Inc., 2017

Development Team of the Module

Writer: Yani G. Lete
Editors/Evaluators/Reviewers: Thea Zonette S. Medrano

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 OIC-Assistant Principal, LUNHS-SHS

Brenda A. Sabado
Principal IV, LUNHS

Dr. Rosalina T. Villareal

Education Program Supervisor

Perlita F. Abat
Education Program Supervisor
Illustrator:
Layout Artist:
Management Team: Dr. Rowena C. Banzon, CESO V, SDS
Dr. Wilfredo E. Sindayen, ASDS
Dr. Agnes B. Cacap, Chief- CID
Dr. Jose Mari P. Almeida, Chief- SGOD
Genevieve B. Ugay, EPS- LRMS
Hazel B. Libatique, Librarian II
Aurelio C. Dayag, Jr. , PDO II

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