PHYSICAL EDUCATION AND HEALTH

WORKSHEET

Name: _ _ Grade & Sec. _ Score: _________

Research the answer for the following questions. Answer in not less than 8
sentences.

1. What is mountaineering?
Mountaineering can be an exhilarating, rewarding and life changing
experience. Although climbing a mountain can be one of life's greatest
accomplishments, it is more than panoramic views, the satisfaction of reaching the
summit, or a true wilderness experience. Mountain climbing is a great challenge
that involves risk, danger, and hardship. But what could “mountaineering” really
mean? According to The Mountaineering Base (2020), it is the sport, hobby or
profession of walking, hiking and climbing up mountains. Also known as
“alpinism” in Europe, it may be said to consist of two main aspects: (1) rock-craft
and (2) snow-craft which depends on whether the route chosen is over rock or over
snow & ice. There are also two main styles of mountaineering: (1) expedition style
and (2) alpine style.
Humans have been present in mountains since prehistory, however the
formal development of the sport began in the 19th century when Jacques Balmat &
Michel-Gabriel Paccard conquered Mont Blanc in 1786. This climb is usually
considered an epochal event in the history of mountaineering, a symbolic mark of
the birth of the sport. By the early 19th century, many of the alpine peaks were
reached (including Grossglockner, Ortler, Jungfrau, Finsteraarhorn, and Breithorn).
This continued until mountaineering was finally recognized as a sport in the UK
around 1854 when English mountaineer Sir Alfred Wills made mountaineering
fashionable in Britain through his ascent of the Wetterhorn. This inaugurated what
became known as the Golden Age of Alpinism, with the first mountaineering club
- the Alpine Club - being founded in 1857. The sport flourished and during the
19th century it had already expanded throughout the globe.

2. What are the benefits in mountaineering?

Mountaineering is considered to be the ultimate adventure. This is because it
includes numerous adventurous activities including rock climbing, hiking, walking
on the hilly terrains, trekking on snow covered peaks, going through dense forests
and more (Leadership Troy, 2019). According to The New Times (2012), it is one
of the best sports for adventure seekers due to the many benefits it brings about.
 First, we have the physical benefits; because mountaineering combines
hiking, walking and climbing on an uneven and steep landscape, mountaineers
become fit along the course. The sport offers aerobic exercise which can improve
cardiovascular fitness in participants and can reduce body fat. This can occur not
only on the climb, but also while training for mountaineering. Second, we have the
mental benefits; mountaineers face many challenges and hazards when climbing
the mountains. It exposes them to deep focus and commitment, in order to achieve
their set goal of reaching the peak as well as letting them gain confidence through
conquering a summit. Third, we have discovery, adventure and fun; if one isn’t
brave enough to ignore what they already know and get set for a new adventure,
many things would remain undiscovered like various uncommon species have been
discovered high up on mountains which is a lot of fun too! Fourth, it is another
way to appreciate nature; mountaineering is an eye-opening hobby that can create
a special love for the environment and what Mother Nature has to offer. Lastly,
one can form new bonds with a variety of people; you can’t do mountaineering
alone, so spending that hard trek to the summit with others will surely foster a
strong bond of trust and camaraderie. In conclusion, if one needs a life-changing
adventure, mountaineering is definitely the answer!

3. What are the things that are needed in mountaineering? Explain each.
In mountaineering, I would say the necessities should be plentiful. However,
mountaineers will not need every item on every trip, but essential equipment can
be a lifesaver in an emergency. It is in this view I would highly recommend
mountaineers to take note of “The Ten Essentials” which is a published official
document written by veterinary mountaineers who have conquered numerous trips
to lofty mountains. In the book, everything came down to 10 carefully selected
items to survive the unexpected which are:
First, navigation. Today’s mountaineer carries five essential tools while
navigating the backcountry: map, altimeter, compass, GPS device, and a personal
locator beacon (“PLB”) or other devices to contact emergency first responders,
increase confidence in location and route, provide backup when tools fail, and
increase situational awareness. Second, a headlamp. For climbers, headlamps are
the flashlight of choice, freeing the hands for anything from cooking to climbing.
Third, sun protection like sunglasses, sun-protective clothes, and sunscreen. Not
doing so in the short run can lead to sunburn or snow blindness; long-term
unpleasantness includes cataracts and skin cancer. Fourth, first aid. The first-aid
kit should be compact and sturdy, with the contents packed according to the length
and nature of each trip and wrapped in waterproof packaging. Fifth, a knife.
Knives are so useful in first aid, food preparation, repairs, and climbing that every
party member needs to carry one, preferably with a leash to prevent loss. Sixth,
fire starters. Most climbers carry a disposable butane lighter or two instead of
matches. Either must be absolutely reliable. Seventh, shelter. Carry some sort of
emergency shelter (in addition to a rain shell) from rain and wind, such as a plastic
tube tent or a jumbo plastic trash bag. Eighth, extra food. The food should require
no cooking, be easily digestible, and store well for long periods like a combination
of jerky, nuts, candy, granola, and dried fruit works well. Ninth, extra water. For
most people, 1.5 to 3 quarts (approximately the same in liters) of water per day is
enough; in hot weather or at high altitudes, 6 quarts may not be enough. Lastly,
extra clothes. An extra layer of long underwear can add warmth without adding
much weight. An extra hat or balaclava will provide more warmth for its weight
than any other article of clothing.
All in all, you should carry essential gear and leave the rest at home.
Achieving that balance takes knowledge and good judgement when you go into the
wilderness. Understanding the basics of clothing and equipment will help you
decide on those essentials needed to be safe, dry, and comfortable in the
mountains.

4. How can mountaineering help a person build his or her character?

Mountaineering can really help a build a person’s character to grow in a
positive way. Other than the physical benefits (incredible strength and endurance)
you can gain by climbing mountains consistently, mountaineering can also help in
nurturing one’s characters - the inside (Environmentor, 2017).
First, it will teach you patience, persistence and gratitude. Exposed and
tricky climbing and route finding can get the best of your mental abilities. The
classic quote that tells you “not to look at the whole mountain take it one piece at a
time” is something you will come to understand. You will learn to never give up; it
may take you several months, attempts and hours; but you know that the reward
will be worth the work it takes. Second, it will teach you positivity. You will learn
that despite how hard it may seem, being positive is the first step to reaching the
peak. You will learn that being negative will get you nowhere; instead, you know
that as long as you trust yourself, believe in yourself, and take it one step at a time,
you can definitely reach the top. Third, it will teach you about change. From
mountaineering, one will learn that no matter how well one prepares, life is truly
unpredictable. You will learn that life really isn’t a smooth journey but you will
also learn that there is never just one way up a mountain and it’s just up to you to
dwell on such problems or to overcome that to reach your goal. In conclusion,
mountaineering can really have an impact on a person’s character and it may be the
“push” one needs to become closer to the best version of themselves.

5. What are the Negative and Positive effects of mountaineering?

 Mountain climbing has fascinated the adventure seekers since time
immemorial. With more and more mountain climbing sights being developed,
people these days are getting greater chance to experience this exciting sport.
However, mountaineering has both negative and positive effects.
For the negative effects, mountaineering is: First, cost-intensive. People
who are aspiring to climb up a mountain should definitely gear up to ensure a safe
trip. Thus, they would often spend on expensive equipment, as well as an
admission fee to the mountain, the training fees before the trip and the overall
journey necessities the whole process would require. Second, it is unsafe. The
climb up the mountain will surely be fraught with numerous dangers which may
even result to heavy injuries or death. This can be especially more hazardous when
one is underprepared – particularly when changes arise in the original plan set.
For the positive effects, mountaineering is: First, multidimensional
training. Considered as one of the best sports, it improves ones’ strength, balance,
coordination and concentration. Second, it promotes growth in many aspects –
physically, cognitively, and emotionally. Mountaineering can shape a person’s
character by teaching important lessons as well as being an opportunity to
experience many different sights one would not normally experience in the comfort
of one’s homes.

6. What is trekking?
According to AboveTheHimalaya (2020), trekking is an activity in which
people take multi-day hiking trips through rural, often rugged territory. No matter
where you live, how much age or experience you have, you can still go on a trek.
Trekking doesn’t need a particular degree of fitness and there is no age barrier.
Due to this, anyone with a healthy body and the spirit for adventure to exploring
the exotic, will enjoy the thrills of trekking. There are two major types of trekking:
(1) tea house trek, where one treks in the daytime and rests in a nearby teahouse
which provides one’s necessities, and (2) camping trek, where one has to carry all
the equipment for camps and food by themselves. Colonel Jimmy Roberts, often
considered as the “The Father of Trekking” in Nepal, had introduced the activity in
1965. His idea, innovative at that time, was to make the mountaineering experience
for climbers a bit easier and more comprehensible than what was present during
the initial commencement of mountaineering in Nepal. His idea pioneered the idea
of trekking, which has become a famous activity to do in Nepal due to the
Himalayas. Due to this popularity, trekking has become present in many parts of
the globe.

7. What is hiking?
 According to Aguirreh (2018), hiking is an activity of moderate difficulty,
which involves walking across long distances generally on trails or paths. The
duration of the activity varies between short half-day programs and longer
itineraries of over 20 days which usually allows groups of different sizes. There are
two different types of hiking depending on the difficulty and the duration of each
program: (1) short hikes, which can be as short as half a day or 1 day, and (2) long
hikes, which can span over 12 days. In addition, Musambi (2020) had identified
three different types of hiking terrain which are: (1) general trails, which consists
of loop trails and point-to-point trails; (2) stage trails, which are long enough to be
divided into stages with rest stops in between; and (3) technical trails, which are
notorious for being difficult since they include obstacles such as rocks, roots, mud,
water, loose trails, and steep climbs/descents.

8. What is the difference between trekking and hiking?

Hiking and trekking are outdoor recreational activities that many of us
participate in. However, some of us find ourselves interchanging between the two
terms. So what differs between the two? First, the duration. Hiking is associated
with shorter programs between 2 to 8 hours, while trekking is used to describe
longer programs of a week or more. Second, the preparation. A hike does not
typically require much planning as hiking routes are often marked out clearly to
follow. On the other hand, treks require more planning as it is more difficult and
spans over a longer period of time. Third, the trails. Hiking is usually done in
beautiful natural environments, nature trails, and hills. Meanwhile, trekking is done
in areas where there is no means of transport and areas of great natural beauty like
mountainous areas. Lastly, the intensity. Hiking can be considered as a leisure
activity while the intensity of trekking is a lot greater than hiking because of the
mental and physical expectations from it can challenge trekkers. Regardless of
their differences, both activities are highly beneficial to a person in different
aspects – physically, mentally and emotionally. Both activities are certainly worth
trying!

9. What are the skills that you can develop in mountaineering?

One can definitely develop a wide array of skillsets when one takes up
mountaineering. For general skills, we have: navigation (map and compass skills),
basic rock climbing skills (how to leverage your weight, place your feet and
properly climb and downclimb), avalanche safety, companion rescue, and
wilderness first aid. If one would choose to climb on technical rock, they would be
able to gain the following specific skills: lead and top rope belaying, lead climbing
(if you plan on leading a pitched route), rappelling techniques, trad leading and
seconding techniques, anchors (basic, trad and alpine), climbing knots, multi-pitch
techniques (belaying from above, addressing and building the anchor, rope
management) and possibly, rock rescue and belay escapes. If one would choose to
climb on snowy terrains, they would be able to gain the following specific skills:
avalanche and snow science, safe use of crampons and ice axe, self-arresting and
safe glissading, snow anchors and roped team travel for glaciated terrain and/or
steep snow, ice climbing techniques, and glacier rescue (if traveling on glaciated
terrain).

10. What are the diseases or illness that you might encounter in
mountaineering?
Mountains have fascinated and attracted humankind for millennia. Most
peaks in the Alps had been climbed by the end of the 19th century. However, only
few know about the diseases or illnesses one might encounter in mountaineering.
According to Kumar (2015), such can be categorized into three different
categories, namely: (1) Illnesses due to exhaustion or heat; (2) Illnesses due to
snow or low temperatures; and (3) Illnesses due to high Altitude.
For the first category, we have: dehydration, when the loss of water exceeds
the amount that is taken in; heat exhaustion, a heat-related illness that can occur
after you've been exposed to high temperatures; and heat stroke, a condition caused
by your body overheating, usually as a result of prolonged exposure to or physical
exertion in high temperatures. For the second category, we have: cold injuries,
like chilblain, frostbite and “metal” bite; snow blindness, also called arc eye or
photokeratitis, is a painful eye condition caused by overexposure to ultraviolet
(UV) light; sunburn, painful skin caused by overexposure to ultraviolet (UV) rays
from the sun; and hypothermia, a medical emergency that occurs when your body
loses heat faster than it can produce heat, causing a dangerously low body
temperature. For the third category, we have Acute Mountain Sickness (AMS),
High Altitude Pulmonary Oedema (HAPO), High Altitude Cerebral Oedema
(HACO), and High Altitude Systemic Oedema (HASO). In conclusion,
mountaineers should first be well-prepared to minimize the chances of contracting
such diseases or illnesses from mountaineering.

11. What can be the challenges in climbing a mountain?

Climbing a mountain is not easy. It comes with different obstacles which
makes it a challenging task. These challenges are often associated with nature due
to its hazards. In my opinion, the most important aspect in mountaineering is
keeping yourself alive. Mountaineering is dehydrating due to high altitude which
makes our body need more water which makes water essential in mountaineering.
Exposure to cold temperature is also a challenge in mountaineering because it can
lead to injuries or develop medical conditions such as metal bite when having
contact to extremely cold metal. If exposure to cold temperature is a challenge,
exposure to UV rays is also a challenge in mountaineering. It is because exposure
to UV rays can cause sunburn even in winters. These challenges are just some of
the challenges in mountaineering because there are other challenges that deal with
planning and executing mountain climbing. In order for us to cope up with these
challenges, we must be aware of our surroundings and we should be prepared at all
times.

12. What is the significant of climbing as a physical activity?

Climbing as a physical activity has numerous health benefits which are
essential in our lives. This type of physical activity is not only beneficial in our
physical health, but also in our mental health. Climbing requires a lot of problem
solving, mental concentration and focus which helps us sharpen our brain and
allows us to escape from everyday worries. Not only that, it also improves our
social relationships with other people which is developed through the level of trust
given to climbing partners in mountaineering. In physical health, climbing uses lots
of muscle groups which improves our overall body and it can improve stamina and
endurance as well as muscle strength. In addition, all the reaching and stretching
for holds improves flexibility and agility. In short, climbing is a great stress-buster
and a full body workout, so it’s good for general wellbeing.

13. Differentiate mountaineering from wall climbing. Explain.

Mountaineering and wall climbing are similar when it comes to its physical
activity and its health benefits. However, there are still key differences between
them. For us to identify their differences, we must first identify their definition.
Mountaineering is defined as the act of trekking and climbing mountains, often
with specialised equipment. Wall climbing, on the other hand, involves the ascent
of a structure that is generally smaller than the typical rock climb which process is
also similar to rock climbing. The key differences between mountaineering and
wall climbing is on its location and skills used. Mountaineering happens on the
highest point of mountains which requires effective skills to survive wilderness and
natural calamities. Wall climbing, on the other hand, happens in artificial rock
formations which does not require skills in surviving natural phenomena due to its
artificial rock formation. Even if they both have key differences between them,
they are both beneficial in improving our physical health and mental health.

14. What are the benefits of climbing to your physical wellness?

Physical training for mountaineering requires aerobic conditioning for
strenuous climbing. Carrying a weighted backpack can help to train the body to get
used to carrying heavy loads, especially when walking uphill. The benefits of
mountain climbing are already evident even in the preliminary stages, so what
more benefits can it bring? Mountaineering can improve cardio-respiratory fitness
(heart, lungs, blood vessels), improve muscular fitness, lower the risk of coronary
heart disease and stroke, lower the risk of high blood pressure and type 2 diabetes,
lower the risk of high cholesterol and triglycerides, lower the risk of colon and
breast cancer, and possibly lung and endometrial cancer, increased bone density or
a slower loss of density, lower risk of early death, and weight control.
Mountaineering is a good full-body exercise which also gives the lungs fresh air
devoid of the toxins and pollutants present in the city and other urban areas.

15. What is the basic equipment for climbing?

The basic equipment for climbing are the essentials to ensure the safety of
every climber. Collection of equipment varies depending on the skilfulness of a
climber. As you become more skilled, your collection of equipment will increase.
First, the climber must wear comfortable clothing which would help them spread
their legs wide enough to reach different footholds. Rubber-soled climbing shoes
are also necessary in rock climbing which can help them in situations where the
footholds are hard to come by and climbers need to “smear” the shoe against the
rock to gain a hold. Equipment for climbing are not only on the clothing of the
climber, but also for their safety measures. The following equipment is needed to
ensure safety of the climbers: helmet, rope, carabiner, nuts or “pro”, tape slings,
descenders and belay plates. These basic equipment for climbing focuses not only
on the safety of climbers, but also their comfort as well which is essential in rock
or wall climbing.

16. What are the different survival skills in mountaineering?

Countless accidents can happen when you are out by yourself in the
wilderness. Without communication with anyone else (assuming you do not have a
phone or cell service), survival is hard. Nonetheless, having a certain skillset would
be of great help in surviving the mountaineering journey. Here are the seven basic
skills according to Tirman (2017) that can ensure survival:
First, finding and purifying water. Humans can survive weeks without
food and can live entire healthy lives in temporary shelters, but without water we
can die in just a matter of hours – minutes, even, if the heat is bad enough. Second,
starting a fire. Not only will it give you life-saving warmth in the cold of night,
but you can use it to purify water, cook food, ward off predators, cauterize wounds,
and even signal for help. Third, building a temporary shelter. The danger and
risk in an emergency can be compounded by cold, rain, snow, or even a thick fog
when one doesn’t have shelter - thus it is important to learn how to set one up to
protect oneself from the elements. Fourth, navigation. Climbing up a mountain has
a lot of twists and turns so it’s important to know where one is and should go to
avoid getting lost. Fifth, procuring food. One needs to know how to find and catch
food to keep oneself alive, especially when the trip takes longer than expected and
packed provisions are running low. Sixth, first aid. Getting injured can be
considered a bad situation as it really hinders the whole mountaineering process,
thus, learning first aid can help alleviate the pain and prevent the worsening of
one’s condition. Lastly, tying a knot. When properly learned and executed they
can help with securing hunting traps, fishing line, bandages, survival shelters, and
will play a part in pretty much every other skill on this list.

17. What values from mountaineering can you relate in your life?
Mountaineering is a sport which enables us to explore and reminisce about
adventures in our journey. This exploration can teach several values which are
useful in surviving everyday obstacles in life. First, the sport teaches discipline and
hardwork. It brings stability and structure into a person’s life. In mountaineering,
discipline can be acquired through the harsh environment and the adaptability to
any circumstance which may come upon on. Second, the sport teaches
consciousness. The value of being aware of one's surroundings is vital in the
wilderness, as well as in our day-to-day lives. Lastly, it teaches positivity. The
tough situations one would face in climbing a mountain are numerous, however, a
positive attitude can truly work wonders. This positivity can also be applied in our
daily lives where in a world full of cynical and negative people, an infectious
positive approach can boost the morale and lift up the disheartened spirits of the
people around you and change the situation for the better. In conclusion, mountain
climbing is more than a sport – it can be considered as a way of perceiving life
because it entails so much more than just physical wellness, it is truly a
transformative experience for the person as a whole – instilling values that would
greatly help in achieving one’s goals.

18. Can mountaineering develop the person’s physique?

As mentioned by the previous statements regarding the benefits of
mountaineering, the said sport can be of great help in developing one’s physique.
According to Trails (2020), mountaineering offers aerobic exercise, can improve
cardiovascular fitness in participants and can reduce body fat. This can occur not
only on the climb, but also while training for mountaineering beforehand. Another
important benefit that one can gain from mountain climbing is that it helps develop
the muscles in the legs. Thus, if one wishes to have firm muscle all over the body,
engaging in mountain climbing is also another activity that can be done.
Mountaineering is also a good exercise for the heart. Climbing a mountain will
help the heart circulate the oxygen found in the body and give a good flow of your
blood in the entire system.

19. What are the safety measures in mountaineering?

Climbing up a mountain is not all fun and games as it also entails dangers as
well. It is with this in mind that mountaineers should follow several safety
measures & precautions to ensure their well-beings throughout the journey. First,
one should research about the selected mountaineering destination’s present
situation before proceeding with the climb. Second, register and exchange contact
numbers with proper authorities. Third, give the itinerary, names, and contact
numbers to a third party or a ‘rescue officer’. Fourth, get authorized guides and
make clear the terms of your agreement beforehand as much as possible. Fifth, do
not bring too much cash and flashy items when climbing. Sixth, avoid unnecessary
behavior. Sixth, be well-prepared and condition the body. Lastly, one should have
the necessary skills that would ensure one self’s safety. In conclusion,
mountaineers should take such safety measures seriously to avoid untoward
accidents.

20. Why do you need to condition your body before climbing a mountain?
Mountaineering is a pursuit that should never be undertaken without a good
understanding of the many different aspects involved, ranging from map reading
and navigation skills to rope work and understanding mountain weather. One of the
most important aspects is conditioning one’s body before climbing a mountain.
Prior to venturing out in the hills, one must honestly assess their physical fitness.
Jogging, running and weighted-ruck marches are great ways to prepare for the
aerobic demands of backcountry travel. Varying training will best prepare the
climber for the rigors they’ll find on these trails. As such, the training approach
must be customized for oneself and the specific mountain one will be attempting to
summit. Many aspiring climbers find out too late that their body doesn’t perform
the same way at elevation the way it does closer to sea level. Thus, it is really
important to condition one’s body as the greater level of fitness, the more efficient
one can acclimate (i.e., adjust) to the rising altitude.
Mountaineering should not be taken lightly as it is actually severely taxing
and demands a lot from the mountaineer - both physically and mentally. Learning
how far you can push your body prior to the trip will let you know when you’re
about to hit your fitness wall and should turn back and is definitely important in
diminishing the chances of contracting illnesses and diseases that may occur
throughout the trip.