CARMELITE COLLEGE OF SIQUIJOR, INC.

Tinago, Siquijor, Siquijor

6225 Philippines

PHYSICAL EDUCATION 4

Grade 12
Second Semester
A.Y. 2021 – 2022
Fourth Quarter

Prepared by:

JOHN LOIS VAN PEREW PEREW, LPT

Subject Teacher
MODULE 3 – MOUNTAINEERING ACTIVITIES
Did you know?
Romeo Roberto "Romi" Garduce was the first Filipino to climb the Seven Summits on the
world. He has conquered Mt. Aconcagua of Argentina, South America in January 2003, M. Everest of
Nepal, Asia in May 2006; Mt. Elbrus of Russia, Europe in August 2007; Mt. Mckinley or Denali Peak of
Alaska, United States in North America in June 2008; Australia's Mt. Kosciuszko in December 2008;
Indonesia's Mt. Carstensz Pyramid (Australasia region) in July 2011; and Vinson Massif of Antarctica in
2012.
Source: http://sports.inquirer.net/31047/romi-garduce-completes-%e2%80%98seven-ummits
%e2%80%99climb#ixzz3fV2V60ir accessed May 5, 2015

After exploring the richness of our bodies of waters, this chapter now explores the greener parts of
the country-the tropical forest, hills, and mountains. The mountains found in the Philippines have so much
to offer in terms of outdoor activity, not to mention the tropical forest that covers them with rich variety of
flora and fauna, which anyone who wants to connect with nature would not fail to appreciate. Do not forget
the water forms hidden within the mountains and the scenic beauty that no other place can duplicate. With
all of these considered, it is not a wonder why in recent years, mountain climbing has been gaining
popularity in our country. Group trekking has been visibly promoted in the Internet. The number of
mountaineering groups or clubs has even increased. In fact, the directory of mountaineering clubs in Pinoy
Mountaineer's website has numerous hiking clubs in their list (Lasco, 2009). These include school-based
organizations and groups from Luzon, Visayas, and Mindanao.
Britannica defines mountaineering or mountain climbing as a “sport 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.
Contextualizing it to our country, we do not have mountains similar to the Swiss Alps as we are in
the tropics. However, our terrain is formed and shaped by numerous mountains and hills which by no
means feat to climb. Climbing mountains encompasses a wide range of outdoor skills and some of these
skills will be the focus of discussion in this unit. Particularly, we will be exploring basic skills in hiking,
trekking, camping, and orienteering. Just like in the previous unit, not only will we be learning the skills but
we will discover more of our country's richness in natural resources.
HIKING AND TREKKING
The Seven Summits are more than just conquering Mt. Everest, the highest point in the world. It is
climbing and reaching the highest peaks of each continent in the world. Mr. Romeo "Romi" Garduce is the
first Filipino who Candice is the first Filipino who was able to accomplish that. He scaled the nature's
Goliaths. surviving the most extreme and challenging weather and environment conditions
Mountains are usually described by its height or its peak. To a
mountaineer, it goes beyond the height of the mountain as climbs are
also rated or graded that describe the challenges and difficulties in
ascending a mountain. The Yosemite Decimal System (YDS)
describes mountain terrains according to the techniques and physical
difficulties encountered during the climb. The National Climbing
Classification System (Cox & Fulsass, 2003) describes the overall
nature of a climb in terms of time and technical difficulty by taking the
following into account: length of climb, number of hard pitches,
difficulty of hardest pitch, average difficulty, commitment, route finding
problems, and overall ascent time. It is often called the "commitment
grade." See trail class and description in Table 9.1.
In the Philippines, Pinoy Mountaineer website (Lasco, 2007)
gives a very good guide in describing and classifying not only the
mountains but also the outdoor hiking destinations in our country.
Their descriptions include the difficulty scale of the mountains, length
of hike, extreme environment, the number of hours relative to reach the destination, and the kind of trail the
hiker will experience or the trail class. Difficulty scales are rated from 1-9, with terrain 9 being the most
difficult to trek such as Mt. Halcon.
In mountaineering, we often hear the word hiking and trekking. We associate these terms with
walking and backpacks. Most often, the terms are used enough drop off-beginners interchangeably. In
stricter sense, the difference in the should be roped. two lies in the intensity of the activity. Hiking is done
on man-made road or well-made trails and basically shorter in distance, which sometimes only takes a day
or two to cover. Trekking, on the other hand, becomes more rigorous such that it is done over a variety of
terrain and takes a longer time to hike and thus, entails more days and nights in the outdoors. In other
countries, backpacking, trampling, or bushwalking are terms used for treks. Locally, the term "organized
climb” is a term that may also mean trekking.
How did mountaineering begin as an activity?
In the 18th century, natural philosophers begin trips to the Alps of Europe for their scientific
observations. The area around Chamonix, France was a frequented place by those who would want to
observe the great glaciers on Mont Blanc, the highest peak in the Alps. It was during these visits when a
young Genevese scientist, Horace-Bénédict de Saussre, saw Mont Blanc. He was challenged by its height
and that brought his determination that one day he will reach the peak of that mountain. He even offered
prize money for whoever will be able to reach its summit. It was only 25 years later, in 1786 that the prize
money was claimed by a Chamonix doctor, Michel Gabriel Paccard and his porter, Jaques Balmat. A year
later, de Saussre himself was able to conquer the summit of Mont Blanc. This led to the start of
mountaineering as a contemporary sport or activity. After 1850, groups of British, Swiss, and Italian
climbers scaled the high peaks of Switzerland. Soon after, climbers began to search for newer and more
challenging mountains to climb. Mountaineering was then being distinguished as a sport as more and more
climbers were conquering peaks throughout Europe.
In the Philippines, the first two attempts to reach the highest peak, Mt. Apo, was recorded in 1852
by Jose Oyanguren and in 1870 by Señor Real. However, both failed to reach the peak (Henares, 2007). It
was in October 10, 1880 that a successful expedition led by Don Joaquin Rajal was recorded. It was said
that prior to his expedition, he had to get the permission of the Datu Manig, the Bagobo chieftain. However,
the datu did not give his consent immediately. Instead, he demanded that a human sacrifice be made first
to offer to the god Mandarangan. Later on, the datu waived his demand and allowed Don Joaquin. Since
then, numerous expeditions followed.
How do I prepare for a hike or trek?
The demands for preparations of a hike or a trek depend on the intensity of your climb. Preparing
for a hike on an easy trail, which only entails a day or less, will have different preparation from that of long
treks or organized climbs.
Physical Conditioning
Just like the previous outdoor activities that we have discussed, it is important that one should be in
good health and is reasonably fit. However, it does not mean that a person cannot join hiking trips just
because one feels he/she is not as agile or athletic as the others. As mentioned, there are outdoor
destinations that are classified as easy trails. Who knows this might be the beginning of becoming
physically active, as hiking with nature will give a person a different kind of experience.
Preparation for a long trek may be more intensive as it will need to prepare the body for the physical
demands of the activity. Weeks before the trek, you should start the pre-conditioning of your body by
exercising at least three times a week for at least 30-60 minutes. Exercises should include aerobic activities
that will strengthen the lungs and heart, and muscle strengthening and endurance training which will
specifically help the legs for the long walk and the back for carrying your backpack.
Nutrition is also important in the preparation. Trekking can be pretty intensive; thus, the body will be
needing enough fuel to meet the demands of the activity. Fueling the body means increasing the amount of
glycogen or stored glucose in the muscle. Although the body gets glucose from most food groups, it
converts carbohydrates to glucose more easily. "Carbo-loading," as we often hear from athletes, means
boosting energy or increasing amount of glycogen in the body to help one get going longer before “hitting
the wall”—when the carbohydrates reserves are depleted such that a person cannot reach the desired
highest level of performance anymore. Different athletes have different ways of carbo-loading. One way is
tapering off the work-out days before the activity, allowing the muscles to be fueled by carbohydrates rather
than expending it all to the work-out while increasing carbohydrates intake.
 It is also very important to seek clearance first from your doctor in case you have some medical
conditions to consider.
The recommended ascent rate (15% gradient) of mountaineers to reach the summit is
approximately 300 meters per hour (Burtscher et al., 2015). At this rate, the recommended aerobic
capacity of a mountaineer is at least 35 ml/kg/min. To put this in perspective, this is the same aerobic
capacity that you have if you can finish 1 mile in less than 12 minutes. Challenge yourself and check if
you can finish one mile in under 12 minutes.
Source: Burtscher, M., Gatterer, H., & Kleinsasser, A. (2015). "Cardiorespiratory Fitness of High Altitude
Mountaineers: The Underestimated Prerequisite." High Altitude Medicine & Biology. 16(2).

Trip Planning
Planning is basic to any activity. Most activities end up unsuccessful and even disastrous due to
poor planning or, worst, no planning at all.
If it will be an organized climb, then most definitely, planning will be done with the group. As a
participant in the group, your task is always to get to know the facts about the mountain, learn the
itineraries and other rules and procedures.
If the trip will entail just a day and you are planning it among yourselves, then it is best to research
and explore possible locations that will match your skill level and your limitations with time and budget. It is
also advisable to go in a small group, as management of safety is more difficult for big groups and having a
big group creates more impact on the mountain. Checking the weather condition, terrains, trails, and
requirements, if any, should be taken into consideration when planning.
Talking to people who have experienced the activity would also be helpful, as they can share useful
knowledge and advice. Plan your itinerary and make sure to leave it to someone, so he/she can check on
you on your expected return.

What are the hiking essentials?

The following items are the basic "must-have" equipment in hiking or trekking. Choosing the design
is also important as this will greatly affect one's comfort in hiking and trekking.
Backpack
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 a few things needed for it. Trekking on one hand is a different
story, as this is like carrying "your home on your back." Food, clothing, shelter,
cooking gears, and other essentials will all be placed in one pack.
Backpacks have frames designed to give the wearer more support,
protection, and better weight distribution. The framed packs have evolved over
time with more innovative designs and materials. Backpacks may have an
internal or external frame. The frame may come rigid or flexible. To distinguish
them, the rigid frames are stronger but places a greater load on the packer
when a change of direction is made during the hike, which is what flexible frames do. Internal-frame
backpacks are body-hugging designed to keep hiker stable on uneven, off-trail terrain. However, the
external-frame pack may still be a better choice in carrying a heavy, irregular load. External frame packs
also offer good ventilation.
Because backpacks are very essential in hiking, they should be chosen with care. Backpack, offers
a size appropriate to the torso length, not the overall height, and must comfortably snug grip on the hips.
Other packs may have an adjustable suspension, which can be modified to fit one's torso. However, the
adjustable harness adds a little weight to the pack.
Most of the weight of the backpack should be supported by the hips that is why the waist belts are
one of the important features that one must pay attention to. The waist belt keeps the frame specified
backpacks that conform to the female frame.
Be careful not to overload pack. Experienced trekkers may be able to carry more weight but
beginners should start with less weight. A loaded backpack should not exceed 25%-30% of the ideal body
weight. Organizing things makes a difference in the load while hiking.
Backpack Story
Who thought of putting aluminum frames on hiking backpacks? In the 50s right after the war, the
 most available backpacks were the "rucksack" which had a wooden U-shaped frame making it heavy to
carry on the shoulder most especially for longer hikes. It was during this time (1951) that Dick Kelty, an
avid hiker, observed his friend who placed a wooden support of his rucksack into the pocket of his pants.
He thought that this made sense as a great weight of the pack was transferred to his hips, which made
him stand straight and moved with more comfort. As soon as Dick Kelty reached home, he made
backpack in his kitchen with nylon, lightweight aluminum tubing, and added pads on the shoulder straps
and also placed waist straps to transfer the weight to the hips. Friends began asking to make backpacks
for them as well and later on Kelty produced them commercially.
Source: http://www.telegraph.co.uk/news/obituaries/1452326/Dick-Kelty.html accessed July 10, 2015.

Footwear
Trekking requires long walks and the shoes are the most important equipment at this point. With the
wrong footwear, trekking experience will surely be a disaster, going home with blisters and bruises. A good
fit is the number one requirement in choosing a footwear. The market is flooded with so many choices
when it comes to footwear. However, the basis of decision will rely on where one will be using them. For
the next discussion, our choice categories will be limited to hiking shoes, hiking boots, or backpacking
boots.
A. Hiking Shoes
These shoes 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. For seasoned hikers,
carrying some weight goes farther even on rugged trails when wearing these shoes. They have already
built considerable strength in their feet which means they will not rely heavily on the shoes for added
support.
Aside from their intended use, another important factor to consider in choosing the footwear is the
weather condition. If they will be used primarily during the summer or during dry, warm weather, a
lightweight shoe with a lot of mesh in the upper part will be the most appropriate, as it will allow the foot to
breathe. However, if one anticipates a damp and cold weather, then one must consider a waterproof hiking
shoes. These will be a little heavier and will have less breathability but they will keep your feet warm and
dry.
B. Hiking Boots
Hiking boots give more support and have more protective features than the hiking shoes because
they have higher cut with slightly stiffer materials. The trade-off though is the weight these are heavier than
hiking shoes.
If heading for a longer and rougher terrain and will entail carrying a moderately heavy load, then
hiking boots are more preferred. This will also suit a beginner or occasional hiker who needs more support
for less-developed muscles, or one who is prone to rolled ankles or tweaked knees. There is also a hiking
boots with underfoot protection which will help prevent feet from bruising. The higher proportion boots in
this category are also waterproof; thus, they are a good option on multiday trips with varying weather
conditions.
C. Backpacking Boots
For longer treks carrying heavy loads, then the backpacking boots are more advisable. 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.
Trekking Poles
Trekking poles have a maximum length 135 cm (54 inches). They are often made into two or three
sections and can be retracted or extended as necessary. When fully retracted, it may be attached to the
backpack.
The poles are essential aide for those with knee problems. However, they are also used by some to
provide lateral stability on steep slopes and aid when climbing rocks or boulders. They also checking the
depth of mud or water. Some trekking poles may also have a dual become a tool in check function as a tent
pole.
The use of trekking pole is debatable among trekkers. Some see it as an essential aid to trekking.
Others say the pole prevents the hands from doing other important things that the hands should be doing
while trekking such as opening the map, reading a compass, grabbing on to a rock, taking a photo, and
other things.
What are the nutritional considerations for hiking?
On top of the list of things, we need to plan for is the fuel for the body-food. The body's need for
food depends on the distance of trek, temperature, and mountain elevation. The fat in the body supplies a
lot of energy and is slowly burned, but it needs to be replenished by food. If one runs out of food, the body
consumes muscle for fuel and this results in fatigue and a slowdown in performance. Plan for the food
supply so one has a cushion of extra food in case of emergency. In planning the food for trekking or hiking,
it is important to consider the following:
 calorie requirement for the activity
 manageability to load, carry, store, and cook the food
 duration of the activity

A. Calorie Requirement
Let us first take a short look at how food is used up in the activities. Physical activity expends
energy. Higher intensity activities require more energy than lower intensity activities. Also, the longer time
you spend on an activity, the more energy is spent. Uphill hiking for an hour with a load of 10-20 Ibs.
backpack can use up or approximately burn 443 calories if you weigh 130 lbs; 528 calories if you are 150
lbs; 613 calories if you are 180 lbs; and increases as you weigh more (NutriStrategy, 2015).
Calories are taken from food containing carbohydrates, proteins, and fats. All the calories can either
be burned during the activity or stored mostly as fats which still can be used up later. Fat has the highest
calories (see table 9.2) and is the best fuel source for aerobic activities which require more calories to burn.
It is therefore important in trekking or hiking that the calorie intake is equal to but not less than the amount
of energy used for one to be able to carry out the activity well.
A good balance of food groups, based on the food pyramid and possibly supplemented by daily
vitamins, will keep hikers strong even for days. Recommended calories to consume should be around 15%
proteins, 50%-65% carbohydrates, and 20%-35% fats. It is
important to look for high calorie food so fewer pounds are carried
for the same amount of food. Hikers will usually carry 1.5 to 2.5 lbs
of food per day (or 2,500 to 4,500 calories) depending on size,
weight, and exertion level.
After understanding the connection between the activity and
calorie intake, then one can plan the possible food he/she can bring
during a hike or a trek.

Hydrating the Body

The water requirement of a body depends on the temperature and energy expenditure. However,
generally water requirement is at least 1 to 2 liters a day. This will increase with the heavy walking and hot
temperature. It also depends on the kind of food you are consuming. However, if one eats dried or
dehydrated food, then more water is needed. A general estimate is that an extra liter of water is needed for
about every 4 or 5 miles of hiking. Drink at least 2 to 1 cup every 30-45 minutes. It is important to know that
one should drink before he/she gets thirsty because by the time thirst is felt, he/she is already getting
dehydrated. Remember the body's ability to continue hiking will be impaired if the body does not have
enough water. The heart begins to work harder and the pulse rate increases, then fatigue sets in.
Are energy bars recommended for trekkers?
Energy bars are ideal for mountaineers who are on the move but are feeling fatigued due to lack
of proper nutrition. Energy bars are high-calorie food supplements, which are marketed as a quick source
of energy for athletes and fitness enthusiasts. These food products are commonly consumed as snack
items by mountaineers as they trek toward their destination. An energy bar is different from an energy
drink because it does not contain caffeine. The energy it contains ranges between 200 calories to 300
calories, depending on the brand and serving size.
Most of the energy comes from easily digestible carbohydrates such as glucose, fructose, and
maltodextrin. On the other hand, some energy bars contain complex carbohydrates such as oats. These
bars take a longer time to digest and should be consumed before the hike. Another important component
 of energy bars is electrolytes such as sodium and potassium. These electrolytes are lost through
sweating and an imbalance, which can lead to fatigue and muscle cramps.

What are the basic skills in hiking?

Walking for kilometers or miles will really tire a person easily and may be makes one's muscles
ache or, worst, get injured if one does not do it the right way. Hiking has techniques and skills which need
to be learned and practiced. If someone would get serious in joining organized climbs or long treks, one
should join mountaineering clubs that will mentor and guide him/her through the climbs.
For a background in hiking, the following are the basic skills in climbing mountains:

A. Setting Hiking Pace

The hiker sets the pace to make the body that barely raises
your breathing but feel good. The heart, lungs, and legs become the
does not make you sweat. monitor whether one is within his/her
pace or not. The next day, hike that same distance Remember this
is not a race, so do not start out trying to keep the same pace you
used fast, but try establishing what may be a good pace previously.
See if it takes you the same for the body. See tips in finding your
pace.

B. Establishing Your Rhythm

Rhythm is the pace one can maintain for a long time without
requiring a break. Practice breathing and have it synchronized with
your steps. Swing arms to keep the upper and lower body synced up
and in step with good momentum.
In going uphill, use smaller steps but with the same pace.
Keep the rhythm. In going downhill, take a longer step.

Taking Breaks
Give the heart, lungs, and muscles a chance to rest a bit. Breaks also will give time to check
whether one has sore spots or any potential problem which was unnoticed while walking. Minimize impact
to other hikers and to the environment when resting. Enjoy the scenery.
Eating should be an all-day affair. Eat in frequent but small amounts to provide the body with fuel
and without overloading the stomach. Nuts and dry fruits come in handy for short snacks. Like eating,
drinking should be done throughout the day. However, moderation is always the rule; gulping too much cold
water can shock the stomach.
What are the other essential things that I need to bring?
 First aid kit
 Water - experienced mountaineers'advice: 1 liter can last for 2 hours with moderate trails and
moderate sunlight, best to have 2-3 liters. Best 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 city and state parks these will not be
necessary, but they can be lifesavers in the back country.)
 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
Note: sleeping essentials will be discussed in the next chapter about camping
 Did you know?
You burn more calories from swimming as compared to kayaking. A man weighing 60 kilograms who
swims with moderate effort for 30 minutes will burn about 180 calories. The same person who is
kayaking will only burn 150 calories for the same effort and duration. However, hiking with a backpack
(e.g., 20 lbs) will burn almost 250 calories for the same duration. If you want to lose weight, choose the
activity that will burn the most number of calories.
The calories burned were estimated based on a moderate effort. There are different ways of classifying
whether the intensity of an activity is moderate. One of the commonly used methods is Borg Rating of
Perceived Exertion (RPE). It is a subjective measurement of the effort it takes to accomplish a task.
Research has consistently shown that a high RPE score corresponds to elevated heart rate levels. The
RPE score can range from 6, which means "no exertion," to 20 which means "maximal exertion." An RPE
score between 12 to 14 indicates moderate intensity or effort.

What are the health-related benefits of hiking or trekking?

Walking up and down trails, mountains, and hills will definitely make the heart pump harder to keep
up with the oxygen demand and thus increase the blood flow to the muscles and brain. This contributes to
the strengthening of the cardio muscles and further builds a more robust heart.
The fresh and clean air of the mountains allows the respiratory system to breathe in unpolluted air.
To a certain extent, this cleanses the lungs and makes it stronger.
Trekking and hiking build strong bones as they require optimum effort from the body. One stretches,
jumps, climbs, and dodges at intervals. It is similar to the work-outs given at the gym. In addition to the
movements, a certain weight is also added because of the backpack being carried. These movements with
intervals make the bones stronger. If the backpack is carried properly, this can be equivalent to a weight
training program which can help add on bone density. Aside from improving the bones, muscle strength will
also be improved.
Lastly, if the hike and trek are done on a regular basis, this can be a good activity for losing weight,
as it will burn off calories and unwanted fats.

What are some safety reminders in hiking and trekking?

Hike with a group and never alone. Hike within your skills. Hike within the trails and be aware of
surroundings.
Instructions from guides, facilitators, or leader should be given utmost attention. Rules and regulations
should be followed strictly. Keep in mind and heart the Leave No Trace Seven Principles; go back and
review it.
Ensure safety of self and others. Learn to apply first aid. Learn where to go and what to do during
emergency situations.
CAMPING
When you hear the word “camping" the first thing that might come to your mind will be sleeping in
tents and campfires. Perhaps, most would probably recall memories of being a Boy Scout or a Girl Scout,
which is camping on school grounds, local parks, or even on a nearby mountain or beach.
There are two types of camping, frontcountry and backcountry. Frontcountry camping, sometimes
also called "car camping" is camping on planned campgrounds where it is close to a vehicle, with certain
amenities (such as bathrooms and stores) and emergency aid. This is just like camping on school grounds
and on the local parks. Typically, picnic tables are provided, location of tents is specified, and fire rings are
designated. This may also include travel-trailer camping.
On the other hand, backcountry camping, is the opposite, where no amenities are readily available
and motorized vehicles cannot reach the camping site. It will require some physical exertion such as hiking
or canoeing to travel to the location or to move from place to place.
In this module, we will learn the concepts and skills that are common to both backcountry and
frontcountry camping, and some that are particularly applicable to either one of the camping types. This
lesson will introduce camping as a leisure activity which may be enjoyed by individuals, groups, and
families.
How did camping begin?
Camping has been around for a long time. Native Americans used tents as shelters as did armies
who were on the move. But it was only around 100 years ago that camping was thought of as a recreational
activity. Thomas Hiram Holding is considered as the father of modern camping (Ryalls, A. & Petrin, R.L.,
2016). He was a British traveling tailor whose passion for camping was developed as a child. Together with
his parents, they used to cross United States in a wagon train heading for Oregon Territory. So at a very
young age, he learned the ways of camping.
In the 1880s, he took a canoe and camping trip in Scotland. He wrote the first Camper's Handbook
in 1908. For the very first time, it was in his book that the basics of camping were described which he
learned from his experiences. Years later, with four of his friends, he took the first bicycle camping trip to
Ireland using portable camping equipment which he designed. He then wrote a book about his bicycle
camping experiences which opened interests to fellow enthusiasts. This led to him founding the Association
of Cycle Campers in 1901.
How do we prepare for a camping trip?
In 1894, one of the first campsites was held on the Isle of Mann. It opened in the summer and had
continuously attracted people that by the end of 1800s, it was having 600 people per week. In 1932, the
first international camping was organized and the Federation Internationale de Camping et de Caravanning
(FICC) was founded. The popularity of camping as a recreation since then had grown to what it is today.
Preparing for a camping trip in the backwoods may differ from preparing for camping on established
camping grounds in eco-parks or camping resorts. For one, camping in the mountains will definitely not
have the amenities that camping resorts have. However, there are basic preparations that are common to
both.
The first thing to know is identifying the participants in the activity. Names, contact information, and
health information are needed. For emergency purposes, one should keep information of the participants.
The date, location, and itinerary are the next items to plan. Location will be a major consideration in
the preparation as this becomes the basis for other plans. In the Philippines, there are several frontcountry
camping sites that are located in eco-parks, camping resorts, and few islands open to the public. Most of
these venues have designated camping grounds, cooking facilities, and toilets. Water sources are also
present in most of these places. Traveling to the sites can be either by public transportation or using private
vehicles. There are other sites though that are located on some islands, thus, the need to hire a boat to
bring the campers to the island. At the outset of preparations, one should get in touch first with the
administrators of the park or the camping resort to find out conditions of accommodation especially during
peak season, to confirm if there is a need for reservations. Most of these sites also offer other activities
such as fishing and water activities. Inquiring about these ahead of time would facilitate planning the
itinerary.
Camping in the backcountry is usually part of an organized climb or trek. Thus, it is normally done
with a mountaineering club or with a trekking tour group. In these groups, orientation and skills training are
part of the pre-departure requirements of the participants. The itinerary is planned as a group.
What are essential things to bring in camping?
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 is when the body temperature is above 37.5
°C. It is important to be prepared for any sudden change in weather, especially when camping in the high
mountains. The most effective way to regulate the body temperature is through layering of clothes. This
way, when temperature rises or drops, one can either take off or add layers of individual garments. The
layering of clothes is as follows:
Layer 1: Base Layer or Skin Layer
This is the clothing next to the skin. Thus, if one is dressing to stay cool, the fabric should be thin
and does not block wind. In general, cotton is best for warm and hot conditions. If you are trying to stay
warm, the fabric should allow your perspiration to pass through it but at the same time prevent the wind
from cooling your body down. The recommended fabrics are synthetics, wool, or silk. Cotton is not a
recommended material in this weather. Remember, even if it is cold, our bodies still sweat when we hike.
Cotton absorbs the sweat but retains the sweat as well, leaving the material wet and might leave you
chilled. Thermal undergarment may be used for cold temperature and wool undergarments for even colder
conditions.
Layer 2: Insulating Layer
The insulating layer, worn over the base layer, helps you retain heat by trapping air close to your
body. Multiple layers are able to trap air as long as there is an outer layer that blocks out the wind. Without
the second layer, the air that the body has warmed up will be replaced by fresh cold air. Natural fibers like
wool and fleece are excellent insulators. In extreme cold and wet situations, an insulated jacket is usually
worn.

Layer 3: Wind and/or Rain-Barrier Layer

The outer layer, sometimes called shell, is your protection from wind, rain, or snow. It is the most
important layer during bad weather. If the wind and water penetrate the inner layers, you will begin to feel
cold. In the same way, if there is poor ventilation, perspiration cannot evaporate and instead condenses on
the inside of the shell. Fit is also a consideration because it should be roomy enough to fit easily over other
layers and should not restrict your movement.
The most functional are those that are waterproof and
breathable shells which use laminated membranes (having layers
of materials) such as Gore-Tex. There are also water-resistant and
breathable shells usually made of tightly woven fabric like nylon
which blocks wind and light rain. For rainy days but with light
activity (such as fishing), waterproof but non-breathable shells may
be used. These are made out of polyurethane-coated nylon, which
makes it waterproof and wind-proof. Soft shells emphasize
breathability of the fabric which adds comfort during aerobic
activities. Insulated shells such as fleece have a built-in layer of
insulation, making it comfortable in cold and wet conditions but not
very versatile for layering in fluctuating temperatures.

Sleeping Bag and Pad

Sleeping bag provides warmth and comfort for a good rest at night. The warmth of the sleeping bag
is determined by:
a. Kind of insulating material
 Down (soft feather from goose or duck) is warmer but is not waterproof.
 Polyester/synthetic is virtually waterproof but not so warm. It is heavier and bulkier.
b. Loft (refers to thickness of bag)
 Thicker loft will provide more warmth.
c. The shape of the bag
 Mummy-shaped bags are better when trekking because they are lighter and warmer.
 Barrel-shaped bags are roomier at the midsection providing more comfort but they are
heavier.
 Rectangular-shaped bags are the roomiest, thus great for warmer weather, however, they
can be bulkier and heavier.
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.
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. Tents 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.
Tarps are also used as shelters in place of the tent. They are lighter because no poles are carried. It
can be set up in a variety of ways. However, using appropriate knots is important in setting up tarp shelters.
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.
Cooking pot can double as an eating utensil, if one wants to conserve on space. Bring spoon, fork,
and knife although these can also be combined in a camping swiss knife.

Where do we get our water?

Water is a day-to-day need. People use it for drinking, cooking, cleaning, and bathing. In the
frontcountry camping, water is usually either brought by the camper or may be provided through plumbing
or pump. However, in the backcountry camping, it is important that the campsite has a nearby water source
from rivers, streams, lakes or springs, otherwise you will need to bring your water. However, it is advised
that water from these sources should be purified first as a precautionary measure. There are varied ways of
purifying water and it all depends on the preferences of the camper. Each method of water purification has
its pros and cons as shown in Table 9.3. It is one's option to choose which purification method would suit
him/her the best.
Table 9.3. Water Treatment Options
Method/ Treatment Advantages Disadvantages
Filtering  Good job in filtering  Longer time
 Filters are used up quickly
lodine Tablets  Easy to carry  Discolor containers
 Treatment takes only 30 min.  Taste unpleasant to some
 Do not kill giardia lamblia (internal
parasite)
Bleach Solution  Easy to carry  May taste unpleasant to some
 Treatment takes only 30 min.
Aquamira  Easy to carry  Has to mix two solutions together and
 Treatment takes only 35 min. waits for 5 mins. before treating water
 Slightly changes taste
Boiling  Kills all harmful organisms 
Takes time from boiling to cooling down
 Depending on altitude, must boil for 5-15
min.
Source: Interdisciplinary Teaching Through Outdoor Education, p. 73, by C. J. Bunting, 2006, United
States: Human Kinetics.

What kind of food should we bring?

In frontcountry camping, almost any food may be brought
because one can always bring a chiller or an ice chest to keep food
from spoiling. Cooking is typically done with a portable stove or with the
use of charcoal or wood if a fire ring is present. It will be different with
backcountry camping as bringing an ice chest is out of the question.
Food should Breakfast: Pancake Trail be those that will not spoil and
with consideration on the calorie content, food preparation, and weight
of the food item. There are several freeze-dried food as options which
only require boiling water. Pasta and rice are good sources of energy
and can easily be boiled up in high altitude. Sachets of tomato can be
brought along with the pasta. Cooked food that can last for days without
refrigeration is another option such as adobo. Canned goods can also
be brought but it needs to be repacked as tin cans can weigh more.
Ziploc bags are the best way to repack and pack food. The bags allow
food to be divided into portions and sealed. You can label the pack for
the different meals, so it will be easy to bring out what is just needed.
Bring oil and condiments as well in small packed amounts so food will
still taste heavenly in camps.
 Cooking is done on a one-burner stove and only a single pot should be brought, along with basic
utensils. As firewood leaves lasting impact on the environment, has to be avoided if possible. The stove
comes in different sizes and fuel requirements. Some stoves use
white gas, while others use the butane canister. It is advisable to try
them first at home and follow instruction before using them in a
camp. Conserving fuel is also essential to minimize the weight of
the backpack. Covering the pot with a lid and lighting the stove only
when you are ready to put the pot are two ways of conserving fuel.
Food should be stored well. The smell of food will attract
animals. This is giving an opportunity for them to get your food and
make yourself and others vulnerable to animal attack. Never feed
the wild animals as this will be unhealthy for them and may even
cause them to get sick. Never leave food in the tent and in the pack.
One method of keeping food safe from animals looking for meal is by putting food sealed in a bag and hang
it on a branch of a tree (Bunting, 2006).

El Guapo's Great Energy Bars

Bill Lynch, 33, Louisville, Chef at The Bristol Bar and Grill. Runner for three years.
Ingredients:
2 very ripe bananas
3/4 cup dark brown sugar
1/2 cup canola oil
1/2 teaspoon vanilla extract
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon cinnamon
1/2 teaspoon nutmeg
3/4 cup soy flour or all-purpose flour
2 cups old-fashioned rolled oats
3/4 cup golden raisins
Directions:
Preheat oven to 350 degrees. Coat a 9-inch square baking pan with cooking 1 spray. In a large
bowl, mash the bananas with a fork. Add the sugar, oil, and 1 vanilla. Use a hand-mixer or whisk to
combine until smooth. In a separate large bowl, combine the baking powder, baking soda, salt, cinnamon,
nutmeg, flour, oats, and coconut (or additional 1/2 cup oats if omitting coconut). Add the banana mixture
and stir until just combined. Fold in pecans and raisins. Pour the mixture into the prepared baking pan and
spread evenly. Bake for 20 minutes or until the top puffs and turns golden brown. Transfer to a wire rack
and allow to cool completely. Cut into bars and wrap individually in plastic wrap to keep fresh. Make 16
bars.
Source: http://www.runnersworld.com/recipes/do-it-yourself-energy-bars accessed March 20, 2016

What other essential items should be brought to camping?

There are other general equipment, safety equipment, and first aid kit that need to be brought along
in camping.
General Equipment Safety Equipment First Aid Kit Contents
 Lantern  Flashlight with extra  Adhesive bandages
 Toilet paper batteries Waterproof  Gauze pads
 Biodegradable soap matches  Adhesive tapes
 Insect repellant  Pocket knife  Tweezers to remove
 Small thermos bottle  Topographic maps splinters Salt tablets
 Duct tape  Compass  Paracetamol/aspirin
 Safety pins  Sun protection Antihistamine
 Shovel (if backcountry  Rope  Medicine for diarrhea
camping)  Water treatment  Razor blade
  Moleskin
 Tube of antibiotic ointment
 Anti-sting relief ointment/
cream

What camping skills does one need to have?

Washing Dishes
Use soaps that will not harm the environment. All scrap food must be placed in animal proof trashcans,
mostly provided in frontcountry camping; otherwise, keep scrap food and leftovers in a container and put it
inside your car.
To clean dishes in the backcountry:
1. All food on plate must be eaten. Scrape the remaining food in a plastic bag and carry it back
2. Move 200 feet away from cook site, campsite, and water source. Dig a hole of about 8 inches
deep as a wash site.
3. Use biodegradable soap for greasy plates only and when rinsing. Strain washcloth to make sure
no food particle drops to the soil.
4. Air dry dishes.
Campfires
Campfires should be built only in fire rings. Established camping grounds usually have one.
However, check if building fires are allowed; some site do not allow it. Always evaluate the site before
starting a fire. If the site is bushy or has low-hanging branches, keep fire small or skip it altogether. In dry
conditions, even embers flown by the wind can ignite a forest or wildfire.
In the backcountry, if a fire ring has been left behind, then use it. If no fire ring is present then you
can build a mound fire. The mound fire is built to insulate the ground from heat of fire as heat affects soil
property (Leave No Trace Principle 5). The first step is to lay a piece of cloth on the ground then put a 3-5
inches thick soil over it, circular and flat-topped. Circumference should be wider than the intended size of
the fire to allow the spreading of coal. Then, one can start building fire on it. The purpose of the cloth is
actually to make cleaning easier after. Make sure all woods are used up and burned to white ash. Small
coals should be ground between hands then soaked in water. Scatter the remains over a large area away
from the camp. Replace soil where you found it when cleaning
up the mound.
In building campfires, three elements must be present:
fuel (wood), heat source (matches or lighter), and air (Bunting,
2006). Tinder is the fire starter. This includes small twigs, dry
leaves, or forest duff. Kindling uses small sticks that are easier
to burn than the wood. In starting the campfire, arrange the
small sticks in various ways—the tepee, learn- to, cross-ditch,
or pyramid. Refer to Figure 9.2 to see how they are set up.
Make sure there are spaces between to allow air. Get a handful
of tinder, loosely piled leaves, and put them in the center of fire
ring. Light the tinder, blow lightly at the base of fire to provide air
so it will ignite the small sticks (kindling), and then add the wood
as needed.

Sanitation of Campsite
It should already be instilled in everyone the basic principles to live by when going to the outdoors.
One of which is, not to leave anything behind. So whether it is in a camping resort or up in the mountain,
the same rule applies.
Camping in the backcountry provides no toilet facility. As a camping rule, a cat hole must be dug to
serve as toilet. With the trowel, a hole of 6-8 inches deep and 6 inches wide must be dug, 200 feet away
from water source, trail, or campsite. When one is finished using it, cover it with 2-4 inches of topsoil before
covering the area with some leaves.
What are the health-related benefits of camping?
 Camping entails a lot of physical activity that makes you move such as pitching tents, carrying
backpacks, hiking, and a lot more which can be an exercise by itself and, thus contribute to physical fitness.
Going camping entails going outdoors. This means getting to enjoy sunshine, which contributes to your
health and general well-being.
There is such a thing as the circadian rhythm that humans innately possess. This is a biological
clock that controls one's sleep cycles and tells when to go to sleep and when to wake up. The circadian
clocks are affected by glow of electronics and artificial lights (Shurkin, 2013). It changes and forces us to a
different sleep pattern. Camping, to a limited sense, can help reset the natural sleeping rhythm.
Sleeping with nature with no artificial light allows the body to synchronize the internal clock with the
light dark cycle. This means that while camping, the body will reset to go to sleep shortly after the sun goes
down and wakes up at sunrise. This natural sleep cycle allows one to feel more rested.

Source: http://wellness.utk.edu/wp-content/uploads/sites/24/2014/05/circadian.jpg accessed June 25, 2016

Are you interested in becoming a mountain guide?
A mountain guide is a professional mountaineer who coordinates the activity of a group of
individuals and assures their safety. A mountain guide is familiar with the terrain and the weather conditions
of the vicinity. The International Federation of Mountain Guide Associations (www.ivby. info) lists the
different technical competencies to effectively perform the roles and responsibilities of a mountain guide.
Many of the essential skills have already been discussed in this book.
Aside from technical knowledge, physical conditioning will help improve climbing skills, hastens
acclimation, and reduces the risk of injury. Mountaineering involves a lot of walking that requires adequate
cardiovascular endurance. Mountaineering also involves climbing, which means that the mountain guide
should be able to carry his own weight and a loaded backpack. In addition, overuse injuries are common
among mountain guides because the same muscles get worked over and over again.
The recommended FITT program for mountain guides is a combination of aerobic and resistance
training. Aerobic exercise should be performed at least three times a week and the intensity should range
between 65% to 85% of one's maximal heart rate. It is recommended that some training days are
composed of long continuous jog or hike (> 30 min.) and the other days should be devoted to interval
training. A long jog or hike with a 20-40 lbs backpack is a way of increasing intensity.
A mountain guide needs to emphasize muscle endurance over muscle strength. A common
program would be performing two to three sets of 12 to 15 repetitions. In addition, the core muscles need to
be strengthened since the mountain guide usually carries a backpack. Another group of muscles that need
to be given extra attention are the inner thigh muscles because they help reduce knee pain. Lastly, stretch
regularly to reduce joint and muscle stiffness.
How do we stay safe while camping?
To stay safe while camping:
 Check all equipment. Check weather conditions. Check and study locations and map.
  Awareness of surroundings.
 Map out emergency plans,
 Protect self from sun, coldness, dehydration, and insects.
 Include fire safety practices in orientations.
 Never walk alone, never approach wild animals, and never feed the animals in the mountains,
 Go back and review and follow the Leave No Trace Seven Principles.

ORIENTEERING
Trekking and hiking and other outdoor pursuits require the ability of knowing how to find one's way in
moving from one location to another. It is important that even if one strays, he/she will have the means and
the skill to be able to find his/her way back to the trail. Maps and compass are useless if one does not know
how to use them.
What is orienteering?
Orienteering is an outdoor activity where participants' goal is finding the various checkpoints (with
specific sequence) in a pre-set course using a especially created detailed map and the compass to
navigate in an unfamiliar terrain. Orienteering can be done as a fun recreational activity or a very
competitive sport requiring navigational skills, techniques, and decision-making skills to bring a person from
one place to another at the least time possible. In this activity, the start is marked with a triangle on the
map; other locations are marked by a circle, and the final destination is marked by a double circle.
Why do we need to learn to orienteer? Technology brought us an efficient device such as the GPS
that helps us locate places we are not familiar with. It is very dependable until it runs out of power and that
is when the dependability stops. The GPS can run out of power but our brain will always be there to help us
think. Thus, it is always helpful to go back and learn the basics.
Orienteering as an activity is fun and challenges you more to be physically and mentally fit
especially at competitive levels. For the Marines, the Navy, the Army, the park rangers, and those involve in
search and rescue, joining orienteering competitions hone their skills. It is also a required skill for trekkers,
hikers, hunters, and even bird-watchers as the backcountry or the mountain is a big area to get lost in.
How did orienteering begin?
The beginnings of orienteering can be traced in Scandinavia where it was part of the skills that the
military needed to learn. Orienteering started in 1886 as a military word that meant "crossing unknown
grounds" using maps and compass. The website of Orienteering Australia ("Brief History," n.d.) concisely
narrates the significant events in orienteering history. Take a look at the timeline of orienteering and have a
glimpse of how this military training activity evolved into an outdoor recreational activity.

1897 The world's first orienteering match held in Norway.

1919 Major Ernst Killander of Sweden, the "father of orienteering," designed a cross-
country competition where participants had to decide their own routes with the use
of map and compass.
1941-1943 A Finnish army officer, Piltti Heiskanen, set-up orienteering activities in Dartmouth
College.
1961 The lof or the International Orienteering Federation was formed in Copenhagen,
Denmark where the founding members were Bulgaria, Czechoslovakia, Denmark,
Federal Republic of Germany, Finland, German Democratic Republic, Hungary,
Norway, Sweden, and Switzerland.
1966 The first World Orienteering Championships held in Finland.
1967 Orienteering activities became part of the U.S. Marine Corps Physical Fitness
Academy at Quantico, Virginia, under assistant director Jim "Yoggi" Hardin.
Oct. 1970 The first U.S. Orienteering Championships held at Southern Illinois University.
1971 The birth of U.S. Orienteering Federation in Virginia.
1988 Orienteering was accepted as a U.S. Olympic Committee Class C sport or an
affiliated sport.
To date, there are about 60 orienteering clubs in the United States.
How is orienteering map used?
The two basic things that are used in orienteering are the map and compass. However, cung the
event, participants also bring with them the following:
1. Whistle that is used when a participant needs to call someone for help
2. Map bag or any clear plastic bag that comes in handy in protecting the map in case it rains
3. Red pen in case the participant needs to mark the map for his/her own purpose although maps
given prior to the event are already pre-marked with the course
What are the equipment used in orienteering?
A map is two-dimension representation of a three-dimension surface. It is a graphic representation
of the ground and the terrain. There are different kinds of map, depending on its purpose. For instance, a
locator map inside a mall will specifically show where the various shops are situated. Highway maps will
identify roads. Topographic maps will show the different terrains. The orienteering map, on one hand, is
specially prepared maps designed for the activity. It is a topographic map but with more details for easier
navigation during the activity or competition.
Whatever map one uses, the first important thing to do is orienting oneself with the map. This
means that the map should be facing or turned the same way as things actually exist and that one knows
where he/she is in relation to the map. Important details in the map that should be noted of are the map
scale, legends, and the lines representing the magnetic north.
Distance on a Map
Maps are scaled. Usually below the map you will see something like this: 1:10,000, 1:15,000, or
1:25,000. This is the scale that the map used. Scale is actually a ratio where 1:25,000 means that 1 unit
distance on the map is equivalent to 25,000 units used scale in orienteering competition is 1:15,000 and the
1:10,000 scale.
Magnetic North Lines
Orienteering maps have lines representing magnetic north. There are three norths: true north,
magnetic north, and grid north. True north is the direction of the North pole, directly under the North Star.
The Grid North is what is used on maps. The Magnetic North is where the compass normally points and
this is what is used in orienteering.
Legends
The legend is another important
feature of the orienteering map as it will tell
you valuable information. It will describe the
terrain, roads, buildings, rivers, etc. using
symbols. The symbols and what they
represent will give an idea how the place
looks like. Figure 9.3 will give a sample of
orienteering map and some of the symbols
used. Notice the contours or the brown lines
that show the shape and elevation of the
terrain. If the contours are close together,
then the slope is steep. If the contours are
further apart, it means the slope is more
gradual. Most maps will have 5m contours,
which means there are 5 vertical meters
between each contour line. Look at the
symbol and you will have an idea of the
place.
The color of lines in an orienteering map
symbolizes different things:
 Blue - water features
 Black-rock features and man-made
 features
 White - normal, open woods
 Green - thick vegetation, shades and patterns denote type
 Yellow-non-wooded land, shades and patterns denote type
 Brown - natural non-rock features and contour lines
Figure 9.3. Sample Orientation Map and Legends
The International Orienteering Federation (IOF) has published all accepted symbols for the use of
orienteering maps, which include boulders, rocky field, cliffs, etc. Some symbols used for normal
orienteering maps are as follows:
Figure 9.4. Orienteering Map Symbols Used by International Orienteering Federation
Source: http://www.maprunner.co.uk/wp-content/uploads/resources/Maprunner-map-symbols.jpg accessed
August 5, 2015
A detailed list and description of the map symbol for international orienteering can be found at
webpage: http://orienteering.org/wp-content/uploads/2010/12/Control-Descriptions-2004-symbolsonly.pdf.
Any non-standard orienteering symbol that is used must be shown and clearly explained in the legend and
clearly spelled out to all participants during competitions.
How is the orienteering compass used?
Perhaps, at one point of time most have experienced using the simple compass where one aligns
the red portion of the compass needle to the north so that one will be oriented with the different cardinal
directions. The orienteering compass is basically used in the same way but with added features which will
make navigation easier.
Here is how to use the orienteering compass (refer to Figure 9.5 for the parts being named or
described):
1. Hold the compass level in the palm of your hand in front of your stomach.
2. Position the compass so that the direction-of-travel arrow (DTA) is pointing straight out in front of
you.
3. Suppose you want to go southwest, with the compass just resting on your palm, turn the Bezel so
that northwest (midpoint of north and west) aligns with the DTA.

4. Still holding the compass flat in your hand and DTA pointing straight out, turn yourself and/or your
hand until the magnetic needle (red needle) points or is aligned with the North magnetic orienting
arrow or with the lines inside the compass housing.

5. Then, check where the DTA is pointing now, that is, the direction you will be going, in this case
southwest. 6. Go to where the DTA is pointing, keep the red needle aligned with the north magnetic
orienting arrow and for our example you are now moving southwest.

How is orienteering played?

Having an idea of how the orienteering map looks like and how the orienteering compass is used, a
better understanding of how orienteering is played will lead to a better appreciation of how the compass
and map will used in this outdoor activity.
As mentioned previously, orienteering may be done as a non-competitive outdoor activity or a
competitive sport. The objective is finding all the control points indicated on a map given to the participants.
In the sample map (Figure 9.6), the circled locations are the control points and the indicated number
specifies where to go to first. The triangle indicates the starting point and the double circle as the finish line.
Two of the more popular forms of orienteering are the Score-O and the point-to-point. With the Score-o, a
fixed time limit is given for the participants to visit as many control points as possible in any order. Each
control point has a point value and the participant earning the highest number of points wins. With the
point-to-point orienteering, participants must visit all the control points in the sequence indicated on the
map in the fastest time possible. Whoever finishes first, wins.
Aside from the map, a control description sheet is also given that gives some clues on the features
of the control points and a control card that will be punched by the person manning each control point to
prove that the participant reached the destination.
Source: http://bsoa.org/graphics/misc/yellow%20course%20map.gif accessed July 3, 2015
The locations are marked by orange and white control flags. Each control marker has a unique
identifier such as a three-digit number. The identifiers are given prior to the game. When one locates the
control, he/she writes this on a scorecard. Some use an electronic recording on a finger chip called an e-
punch, where participants insert memory stick into an electronic receptacle that records the time. Each
participant is assigned a start time; this is to prevent participants from trying to follow others.

How does one navigate using the map and compass?

With the map at hand, one makes sure that he/she is at the starting point. Next, look for the first
control point one will go to. So that will mean, going from starting point to first control point. Get compass
and put the edge of the compass from starting point to the first control point. Make sure that in aligning the
edge, the DTA arrow is in the same direction toward control point (see Figure 9.5); otherwise, one will be
going to the opposite direction.
 Next is rotating the bezel such that the orienting lines inside the compass housing are aligned with
the grid lines or the meridian lines of the map. Make sure that the North magnetic arrows are pointing
toward the North direction of the map. Make sure the edge of the compass is perfectly aligned from starting
point to control point 1 when turning the bezel; otherwise, one will be having an error of direction.
Next, put the compass on the open palm; make sure the bezel in not moved. Turn self and/or hand
until the magnetic needle points or is aligned with the North magnetic orienting arrow or with the lines inside
the compass housing. Once aligned, look at where the DTA is pointing; it will point to the direction toward
control point 1.
How will one go to control point 1 the fastest way without getting lost? Remember, orienteering is
reaching the goal the fastest way possible. This means that aside from the physical strength, it also entails
navigational skills, techniques, and decision-making skills. When should one use the map or the compass?
When should one use both? What are these navigational skills that one needs to learn in orienteering? The
next discussion will focus on these needed skills. It is the participant's decision which skill would be best
applied with particular situation. But, before proceeding to the different navigational skills, it would be best
to understand first the pace and pace factor as these are important concepts in navigation.

What is pace and pace factor in navigation?

A pace is equivalent to two steps. Stand with both feet side by side. Starting with the left foot, step
forward then put the right foot forward. The two-steps made is equivalent to one pace.
Pace factor is a way of computing or determining how many paces you
need to travel between two points. To determine how many paces it will take for
one to travel 100 meters or 300 feet, measure a distance of 100 meters with a
tape measure. Starting at one end of the measured distance, walk with the normal
stride until the other end. Count how many paces it took for you to reach the end
of the 100-meter distance. Count paces by counting the number of times the right
foot (or left foot, whichever foot one started counting at) hits the ground.
Remember, one pace means two steps. Do this three times. If the number varies,
get the average. For example, 100 paces on the first walk, 110 on the second, and
105 on the third, just sum up the three numbers and divide into three, in this case
the answer is 105. To get the pace factor, simply divide 105 into 100 meters and that will give 1.05.
Therefore, the pace factor in this example is 1.05. So how many paces will lead one to a 120-meter
distance? Just multiply the pace factor (1.05) to the distance, which is 120 meters and this will be 126. This
means that to reach the 120 meters, one needs to walk approximately 126 paces. These approximations
will be important which will be seen in the discussions later on. Practice walking in varied grounds on the
school, on the soccer field, or while walking home. Again, with 126 paces, one would have walked 100
meters. It will be different if one suddenly walks over a trunk of tree, as this means one was lifted off the
ground and measuring of pace will not be the same. However, one could always estimate how many paces
would it have covered if one walks on the ground.

Navigation Skill 1: Estimating Distance to Travel using the Map

After learning the pace factor, how is the map used to
estimate how long one should walk from one point to
another? Refer to Figure 9.8. Look at the baseplate of
the compass. Notice the scales on the sides. Simply put
one end of the compass scale at the starting point
(triangle/red dot) and lay the scale along the line going
to the control (circle/blue dot). Make sure the scale on
the baseplate has the same scale as the map.
Otherwise, one needs math skills to convert. If the route
is a straight line, then it could be approximated how
many meters are the distances and can roughly
estimate also how many paces one will make to get
there. For instance, the base scale measured it at 25
cm and the map scale is 1:10,000(cm:m), then in real
life the distance is 25 X 10,000= 25,000 cm, converting
it to meters, this will be equivalent to 250 meters. The distance therefore is 250 meters. How many paces
will one walk to reach the control point? It can be computed using the pace factor. Using the example done
in previous discussion, pace factor = 1.05, we multiply 250 by 1.05. It will give us the answer of 265.5. This
means that from starting point to B control point, one needs to walk approximately 265 paces. This is what
we call the orienteering skill of distance estimation. There will be instances, however, that the map will
indicate a hillside along the line; it means one cannot just go straight. Then, make use of series of short
lines around the hill until you reach the control. Then, do the rough estimate of the distances.

Navigation Skill 2 and 3: Precision and Rough Map Reading

Let us recall that maps are very useful because they tell us certain features and their relative
location of the earth surface that we plan to traverse. Meaning, for example, it will show that a boulder is
standing next to a river, or an open field is just behind the hill.
As a navigator, your task is to know how to use the features on the map as your guide in correctly
establishing your orientation and location. For example (refer to Figure 9.9), the control point that you are
trying to locate is a building and your map indicates the building is beside a water tank. In front of the
building is also a lake. The lake leads to a hill on one side and a railroad on the other side. So, you know
that if you follow the railroad it will roughly lead you to your destination. Upon seeing the lake that leads to a
hill, then you know you are near the control point. Since there are more than one building there, then the
water tank is what will lead you to the control point. Recognizing all these features and knowing where you
are exactly along this location involve precision map reading. The essence of map reading is first
understanding where you are in the map and your relation to the specific features. This is what you call
rough and precision map reading skill, which is one way to navigate. In rough map reading, you are not
trying to keep up with where you are exactly but trying to find out where you are on the map as you move
forward. It is a way for you to move faster.

Navigation Skill 4 & 5: Precision and Rough Compass Reading

Precision compass reading uses the direction-of-travel arrows on the compass to travel precisely in
a straight line. Use the direction-of-travel arrow on the compass, and you would know the direction you are
going. Pick out an object such as a tree that is directly aligned with the direction and walk toward it. Then,
pick another object again and walk toward it. Do the same thing over and over until you reach your
destination. Then, through measurement and estimation of pace, you would know exactly where your
destination will be.
Rough compass reading is almost the same as precision compass reading except for what is in
front of the direction-of-travel arrow. In rough compass reading, one does not precisely line up with the line
of travel, instead he/she moves toward the general direction that the direction-of-travel arrow is pointing.
This is mostly done when there is a linear feature in front.
What should one do when he/she gets lost along the course?
Knowing what to do when one gets lost is another skill. This is what we call relocating skill or
reorienting yourself. It is best not to panic but instead to stop and take a break. Look at the surroundings
and check the map for more recognizable features such as a river, clearing, roads, buildings, etc. Check
compass and map for direction of travel. If not, go to the nearest safety azimuth or prominent feature
(usually advised by the organizers) and reorient self using the map and compass. In case, one still could
not get back on track and wanted to seek help, then use the whistle.
What are the health-related benefits of orienteering?
Orienteering is a very intensive activity. It will require participants to walk, jog, hike, and run. All
these activities increase aerobic-capacity and cardiovascular strength.
Most orienteering terrain includes hilly and rugged terrain. It is a perfect environment for athletes
and non-athletes to develop strong heart, lungs, and legs.
Orienteering involves not only physical demands but also fast decision-making skills. It provides for
balance of mental and physical exertion. This way, mind and body are both worked out.
What are the important things to remember while orienteering?
Like the previous outdoor recreational activities, there are reminders we must bear in mind:
 Whistle is used as communication in case of emergency such as when there is significant
injury or a participant is completely lost. Three short blasts mean "I need help, please come
to me," two short blasts mean "I hear you, I am coming to you."
 Leave wildlife alone as responsible visitors of wildlife habitats.
 Safety azimuth - every event director advises the participants of safety azimuth. These are
directions on the compass, which will take you easily to a recognizable linear feature such as
road or paved grounds or something you cannot miss, usually done in emergency situations.
 Bring a second compass in case something happens to your compass during the event.
LET'S DO THIS!
Activity 1. Climbing Necessities
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? Write them on the backpack below. Be ready to discuss your answers to the class (i.e., why did
you choose these five things over the other things?).
Activity 2. Hiking and Camping Plans
Pretend it is summer break. You and your class decided to have hike and camp for two nights at
ANAWANGIN COVE. All information for the trip is posted below. Do the following:
ANAWANGIN COVE VIA MT. PUNDAQUIT
San Antonio, Zambales
Major jump-off: Brgy. Pundaquit, San Antonio
Hours to hike to cove: 4-5 hours
Specs: Minor Climb, Difficulty 3/9,
Trail Class 2
The land route passes by a hilly area interchangeably called Mt. Pundaquit and Mt. Anawangin.
The trail passes by shrublands and grasslands, affording views of the nearby mountains. Medium-sized
bamboo and ornamental-looking plants deck the paths, at times transforming the trail into a garden-like
environment. At first flat and then moderately steep. the midpoint of the trail is the summit of Mt.
Pundaquit. The measured elevation here is 464 MASL. And then the descent goes to the Anawangin
side of the mountain. After 2-3 hours of descent, pine trees would herald the beach, which can glow into
luminous white with the sunlight. Basic facilities such as a small store, shower rooms, and huts are in
place in Anawangin even as the locals try to preserve its being "untouched." There is no source of
drinking water, except those peddled by local vendors. The cove is perfect for camping for two nights.
Other activities include visit to the lighthouse and to the neighboring island, Capones. Other Info: Quezon
City-Sta. Cruz, Zambales via public bus is three hours. Trek Guides = Php 100 per head. Must register at
Barangay Hall.
Source:http://www.pinoymountaineer.com/2008/04/anawangin-cove-via-mt-pundaquit-464.html
accessed June 5, 2015
Other Info: Quezon City- Sta. Cruz, Zambales via public bus is three hours. Trek Guides= Php 100 per
head.

Recall all the things you learned in this chapter. Based on what was discussed, answer the following:
1. What kind of backpack will you bring?
2.What kind of shoes will you be wearing?
3.What kind of tent will you use?
4.What kind of sleeping bag will you bring?
5.What clothes will you be using during the hike? What about at the camp?
6.What else will you be putting in your backpack?

MENU PLANNING: Still referring to the hiking and camping at Anawangin Cove, you and your classmates
were grouped and tasks were given for each group. Your group was tasked to plan the meal from dinner of
day 1 up to lunch of day 3. Write down your menu. Remember to review the things you should be
considering in planning for camping food.
Activity 3. Understanding the Orienteering Map
Which profile or side-view image will match the contour lines on the left? Circle your answer.

Study the map. Use the numbers on the map as reference in identifying the following: