4TH GRADING PHYSICAL EDUCATION
MOUNTAINEERING the nature of the activity and the absence
 History of Mountaineering
 Hiking and Trekking
 How do I prepare for a Hike or Trek
 Hiking essential
 Essential things that need to bring
DID YOU KNOW?
ROMEO ROBERTO “ROMI” GARDUCE was the
first Filipino to climb the Seven Summits of the
World. He conquered:
 MT. ACONCAGUA of Argentina, South
America in Jan. 2005
 MT. EVEREST of Nepal, Asia in May 2006
 MT. ELBRUS of Russia, Europe in Aug. 2007
 MT. MCKINLEY or DENALI PEAK of Alaska,
United States in North America in June 2008
 MT. KOSCIUSZKO of Australia in Dec. 2008
 MT. CARSTENSZ PYRAMID of Indonesia in
July 2011
 VINSON MASSIF of Antarctica in 2012
HISTORY OF MOUNTAINEERING
Mountaineering is as old as the earth, as old
as human life. In the 19th century, many people
would climb just for pleasure, for the sheer thrill of
conquering peaks near or far. But over time, the
sport has split into separate disciplines, each of
them calling varying degrees of skills and
preparation. Today, climbers have the most
advanced equipment and gear in doing
mountaineering activities. Men in ancient times
have to rely on their feet, legs arms, hands and
wits to climb mountains. Most of these resilient
fellows, living and subsisting on high grounds had
no option but to ascend peaks of differing heights
and varying difficulties, for their very survival
depended on mastering the mountains.
MOUNTAINEERING/ MOUNTAIN CLIMBING
Define as a sport in attaining or attempting to
attain high points in mountainous regions, mainly
for the pleasure of the climb. Enthusiasts see this
as a sport, a profession, or a recreation as it
challenges one’s determination, capacity, and skills.
MOUNTAINEERING
 Is a highly popular activity, obtaining robust
measures of participation is difficult due to
of formal registration.
 It is a walking activity but considered to be
vigorous one.
 Is a kind of sport, profession and recreation
of climbing or going up the mountains.
 It’s a more challenging form of hiking where
one has to trek at higher altitudes.
 Although it is the toughest outdoor activity
it is the most fulfilling.
HIKING AND TREKKING
HIKING – is done on man-made or well-maid
trails and basically shorter in distance, which
sometimes only takes a day or two to cover.
TREKKING – is more rigorous such that it is done
a variety of terrain and takes a longer time to hike
and thus entails more days and nights in the
outdoors.
WHY DO PEOPLE ENGAGE IN MOUNTAIN
CLIMBING?
 This sport challenges an individual’s
capabilities and skills.
 It is a great way to be with nature
 Mountaineers find climbing as a form of
exercise and relaxation.
 Most common reason is the reward of
having a great view of the rare and
wonderful sight they will savor when they
reach the summit.
HOW DO I PREPARE FOR A HIKE OR TREK?
1. PHYSICAL CONDITIONING
- Weeks before the trek, you start the
conditioning of your body by exercising
at least three times a week for at least
30-60 minutes. Nutrition is also
important in the preparation.
2. TRIP PLANNING
- It is best to research and explore
possible locations that will match to your
skill lever and your limitations with time
and budget. Checking the weather
conditions, terrains, trails, and
requirements if any, should be taken
into considerations when planning.
 4TH GRADING PHYSICAL EDUCATION
HIKING ESSENTIALS

1. Backpack
2. Footwear
3. Trekking Poles

NUTRITIONAL CONSIDERATIONS FOR

HIKING

1. CALORIE REQUIREMENT – calories are

taken from food containing carbohydrates,
proteins, and fats. Fats has the highest
calories and the best fuel source for
aerobics activities which requires more
calories to burn.
2. HYDRATING THE BODY – drink at least
½ to 1 cup every 30-45 minutes. Water
requirement is at least 1-2 liters a day. A
general estimate is that an extra liter of
water is needed for about every 4-5 miles of
hiking.

ESSENTIAL THINGS NEEDED TO BRING

1. First aid kit

2. Water – 1 liter can last for 2 hours for
moderate trails and moderate sunlight, best
to have 2-3 liters.
3. Trail Food – such as dried foods, mixed
nuts, raisins, and oatmeal bars.
4. Topographic map and compass
5. Extra layers and rain gears
6. Fire starters and matches
7. Multi-tool or knife
8. Flashlights or headlamp and extra batteries
9. Sunscreen and sunglasses
10. Insect repellant
11. Camera/binoculars
12. Cellphone/two-way radios
13. GPS/altimeter
14. Extra batteries for mobiles/ memory card

REMEMBER!!!

H – hike with group and never alone.

I – instructions from guides, facilitators, and

leaders should be given utmost attention. Rules
and regulations should be followed strictly.

K – keep in heart and mind the leave no trace

seven principles.

E – ensure safety of self and others.

 4TH GRADING PHYSICAL EDUCATION
MOUNTAINEERING:
 3 BASIC FORMS OF CLIMBING
DEPENDING ON THE TRACK
CONDITION
 DIFFERENT TYPES OF CLIMBING
ACTIVITIES
 HOW TO CLIMB A MOUNTAIN
 HEALTH BENEFITS OF CLIMBING
INTRODUCTION
Rock climbing, often considered by non-
climbers to be a reckless, dangerous, “thrill-
seeking” sport, can also be a fun way to push
oneself to one’s physical and mental limits;
climbing also presents an excellent incentive to
seek out some of the most beautiful places in the
world in search of some fresh rock.
The British Mountaineering Council (BMC) is
Britain’s representative body that exists to protect
the freedoms and promote the interests of
climbers, hill walkers and mountaineers, including
ski-mountaineers. The BMC recognises that
climbing, hill walking and mountaineering are
activities with a danger of personal injury or death.
Participants in these activities should be aware of
and accept these risks and be responsible for their
own actions.
THREE BASIC FORMS OC CLIMBING
DEPENDING ON THE TRACK CONDITION
1. ROCK CLIMBING
- With the use of ropes, rock climbing can
be done indoors or outdoors and usually
involves two people, but it can be done
in a group. The person climbing is tied
to a rope controlled by another person.
TYPES OR ROCK CLIMBING
1. TRAD (Traditional) CLIMBING
- is a style of rock climbing in which a
climber or group of climbers place all
gear required to protect against falls,
and remove it when a pitch is complete.
2. SPORT CLIMBING
- is a form of rock climbing that may rely
on permanent anchors fixed to the rock
for protection, in which a rope that is
attached to the climber is clipped into
the anchors to arrest a fall, or that
involves climbing short distances with a
crash pad underneath as protection.
3. SOLOING
- is a form of free climbing where the
climber (the free soloist) forgoes ropes,
harnesses and other protective gear
while ascending and relies only on his or
her physical strength, climbing ability,
and psychological fortitude to avoid a
fatal fall.
2. SNOW AND ICE CLIMBING/ SNOW-
CRAFT
- It is more for expert climbers. This is
much dangerous climb because it
involves routes with glaciers. Special
gear and an understanding of snow and
ice conditions are very important.
3. MIXED CLIMBING ~ combination of
rock and ice routes
- Mountaineering forms, making the most
difficult. The hazardous track one will
have to face in the Climb requires the
mountaineer to have enough training
and experience.
DIFFERENT TYPES OF CLIMBING ACTIVITIES
1. ROCK CLIMBING
- With the use of ropes, rock climbing can
be done indoors or outdoors and usually
involves two people, but it can be done
in a group. The person climbing is tied
to a rope controlled by another person.
- TYPES OF ROCK CLIMBING:
o Trad (traditional) Climbing
o Sport Climbing
o Soloing
2. BOULDERING
-Bouldering is a form if climbing usually
practice on small rocks and boulders, or at
indoor walls. As the climber doesn’t go very
high it is often possible to jump back down.
3. ICE CLIMBING
- Ice climbing involves climbing on snow
or ice. It is most often done outdoors
using ropes and protection system
similar to rock climbing.
4. COMPETITION CLIMBING
- Competition climbing is a competitive
form of climbing done on artificial
structures and climbing walls.
 4TH GRADING PHYSICAL EDUCATION
5. HILL WALKING workout, so it’s good for general well-being.
- involves walking over mountainous Climbing requires a lot of problem and a lot of
terrain and venturing through problem solving, mental concentration and
exhilarating landscapes with fabulous focus, so it helps sharpen your brain. A lot of
views. Specialist skills needed include people like it as it allows you to escape everyday
map reading, terrain judgment and worries and just focus on the climb. It also can give
navigation. Boots, warm and waterproof a great sense of achievement.
clothing are required as the weather in
hills and mountains can be inclement
and sometimes difficult to predict
accurately.
6. SCRAMBLING
- involves elements of both hill walking
and rock climbing. Some scrambles up
steep ridges can be very exposed. The
steeper the rock, the harder the
scramble and obviously the more skills
and equipment required.

HOW TO CLIMB A MOUNTAIN

1. Do your Research
2. Assess your Mental Health
3. Get Fit
4. Acquire Gear
5. Learn About Mountaineering Activities
6. Get Training
7. Plan your climb first
8. Keep Improving your skills
9. Find a Good Guide
10. Prepare for the trip
11. Understand what’s involved on arrival at the
Mountain
12. Begin Climbing
13. Descend with Plenty of Time to Get Back
Safely

PHYSICAL HEALTH
Climbing use lots of muscles group, both in
the upper and lower body. Your back, abdominal
and leg muscles all get exercised as well as your
fingers, shoulders and arms. Regular climbing
can improve stamina and endurance as well as
muscles strength. In addition all the reaching
and stretching for holds improves flexibility and
agility. Getting out and about in the outdoors,
walking to reach the crag your wish to climb on, is
also good aerobic exercise.

MENTAL HEALTH AND WELL BEING

Climbing offers a wealth of health benefits
that are not just physical. It improves your self-
esteem, mental agility and self-awareness.
It’s great stress-buster and a full body
 4TH GRADING PHYSICAL EDUCATION
CAMPING AND ORIENTEERING 2. CAR CAMPING
• Five Types of Camping Trips Car camping is the perfect solution as you
• Ten Health Benefits of Camping can use whatever you already have at
• Types of Orienteering
home. Many hatchback cars work perfect
• Ten Health Benefits of Orienteering
for this by folding down the seats for more
WHAT IS CAMPING? room inside. Lay down a sleeping pad or
some blankets for cushioning, and you've
Camping, from layman’s term, is a place where got yourself an area to sleep.
an army or other group of persons or an individuals
is lodged in a tent or tents or the other temporary
means of shelter. Camping comes in many different
forms. Some consider camping an activity that
involves hiking into the middle of nowhere and
sleeping under the stars.

3. RV CAMPING
Camping in an RV or van combines the
pleasures of getting outside and getting
close to nature, along with the
accommodations of a small hotel. As many
call them their "house on wheels", they also
provide a means of transport during your
TYPES OF CAMPING travels.

1. Glamping
Glamping (glamorous camping)
combines camping with the luxuries of a
home or hotel. Across the globe there are
many different types of glamping
accommodations available. You could wake
up in a yurt on a mountain top, reside in the
forest canopy in a tree house, or take in
panoramic views in an eco-lodge.

4. BIKE CAMPING
- For those who want to camp with
minimal environmental impact or
disruption to nature, bike camping can
be a great option. This type of camping
also offers the ability to access areas
inaccessible by car or RV. Traveling on a
bicycle becomes an adventure, similar to
 4TH GRADING PHYSICAL EDUCATION
backpacking where you can get an
escape from reality.
- You'll need self-sufficiency, lightweight
quality gear, and a proper bike.

7. SURVIVAL CAMPING
This is the most extreme form of camping
and to only be attempted by skilled and
experienced campers. Think of this as the
"Bear Grylls" type of camping. The aim of
this activity is to become self-sufficient or a
5. TENT CAMPING
period of time and return alive.
The most basic and popular type of
camping is of course tent camping. It
involves heading to a park, pitching a tent,
and sleeping there for a few nights. You can
choose to stay on a campsite, in the woods,
a beach, or anywhere else you desire.

8. BACKYARD CAMPING
Backyard camping involves camping in your
backyard, it's quite simple. Most people will
pitch a tent and setup a little fire to roast
marshmallows over. This is a great way to
enjoy a night camping without any driving
or campground costs.
6. BACK PACKING
Backpacking involves spending the day
carrying all your gear and equipment on
your back, traveling through nature. Then,
you sleep outside in a tent or hammock.
These kinds of trips can last anywhere from
one night, to several months.
 4TH GRADING PHYSICAL EDUCATION
9. HAMMOCK CAMPING
Hammock camping offers another variation
to camping that can be done anywhere
you've got some trees to attach to. One
major benefit is that you're off the ground,
so you don't have to spend any time looking
for a flat area to setup. In addition, it can
be more comfortable to sleep in a hammock
than the hard ground.
• The actual term "orientering" was first used
in1886 and meant the crossing of unknown
landwith the aid of a map and a compass.
• Grew from military training in land
navigationinto a competitive sport for
military officers, thenfor civilians.
• The first orienteering competition open to
thepublic was held in Norway in 1897.

TEN HEALTH BENEFITS OF CAMPING

1. The Fresh Air GENERAL INFORMATION
2. Socialization • You can orienteer solo, or insmall groups.
3. Improved Moods • You are competing for thefastest time.
4. Less Stress • To ensure fairness bet weencompetitors the
5. Exercise map is notprovided until the start, andstarts
6. Sunshine are staggered withcompetitors starting
7. A Good Night’s Sleep atintervals.
8. Good Food
9. New Challenges
10. Meditation

ORIENTEERING

WHAT IS ORIENTEERING?
• Orienteering is a sport in which orienteers
use accurate, detailed map and a compass
to find points in the landscape. It can be
enjoyed as a walk in the woods or as a
competitive sport.
• It is a competitive international sport that
combines racing, with navigation.

HISTORY OF ORIENTEERING

• Began in the late 19th century in Sweden.

4TH GRADING PHYSICAL EDUCATION
 4TH GRADING PHYSICAL EDUCATION
TYPES OF ORIENTEERING
1. CROSS0COUNTRY ORIENTEERING
Every competitor must visit the same
controls in the same order, therefore it is a
direct challenge in route choosing and sheer
stamina. Usually there are between six and
twenty controls situated in varying degrees
of difficulty and over courses of different
lengths, depending on the level of the
competition.
2. SCORE ORIENTEERING
The area chosen for this type of competition
is dotted with a large number of control
points, care being taken to ensure that
there are more controls sites than can
possibly be visited by any one person or
team in the allotted time. The near controls
carry a low point value, e.g. five points,
while those at a greater distance and more
difficult to find carry correspondingly higher
point values. There are a number of ways in
which the competition can be run.
3. LINE ORIENTEERING
This form of orienteering is staged in much
the same way as cross-county orienteering
in terms of master maps, starting intervals,
etc., but there is one major difference: No
controls are marked on the map, only the
route. The competitor transcribes this line
on his map then seeks to follow it as
carefully as possible over the terrain. At
various points along this line, hidden
controls are sites, the location of which is
known only to the organizer.
4. ROUTE ORIENTEERING
Similar to line orienteering, only the route is
marked by streamers in the woods. The
competitor will mark on their map the
location of each control. A penalty is given
for distance from the correct locations.
 4TH GRADING PHYSICAL EDUCATION
9. Can be very Useful and even Lifesaving
10. Become Part of a Community

5. RELAY ORIENTEERING
This is the most popular team competition.
The number of legs in the relay depends on
the number of persons on a team. All the
rules and regulations concerning cross-
country orienteering apply to relay
orienteering except that a competitor may
run only one loop.

HEALTH BENEFITS OF ORIENTEERING

1. There is a Balance Between the Physical
and the Mental
2. Teaches Self-reliance
3. Sharpens Decision Making Skills
4. Teaches How to Think and Act Under
Pressure
5. Increased Fitness Level
6. Increased Cardiovascular
7. Increased Time Communing with Nature
8. Increased Self-esteem