HAND OUTS IN PHYSICAL EDUCATION AND HEALTH 4 (GRADE 12)

WEEK 1
MOUNTAINEERING, HIKING, AND TREKKING

 The term ‘hiking ‘means long hours of walking on trails. Hiking is quite easy and does
not require climbing skills and equipment.
 Hiking comparatively is one of the easiest of adventure pursuits. Anyone can do it
regardless of age, sex or fitness level. Hiking means walking on the trails for long hours.
 Hiking can also be of multiple-days. Those multiple-days hike are simply called
backpacking.
 Trekking, simply put, is just like hiking. It generally is of two days or more. So, trekking
is usually longer than hiking. Li ke hiking, trekking does not require technical skills and
knowledge.
 Trekking usually consists of many days and may be physically more demanding as the
terrains are usually tougher.
 Trekking is usually challenging than the day-hikes. Trekkers usually walk through the
well-built infrastructure- well-made wide trails with lodges and snack stops on the way.
While trekking you walk through the varying terrains for many days.
 On the other hand, mountaineering refers to sports of mountain climbing. It requires
high technical skills and fitness level.
 As the name says, mountaineering means climbing a mountain to reach its summit.
 This is for the people who have a soul of an adventurer, high level of confidence, and
ability to survive in harsh conditions.
 Mountaineering requires rope techniques, use of crampons and ice ax, pinpoint
navigations and so on.
 WEEK 2
TRAINING FOR MOUNTAINEERING

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.

Altitude sickness the mildest form being acute mountain sickness (AMS), is the negative
health effect of high altitude, caused by rapid exposure to low amounts of oxygen at high
elevation.

A. Rock- craft. (Amateur Climbers) -involves routes rocky slopes and avalanches.
B. Snow-Craft. (Expert Climbers) - (Much dangerous climb), it involves routes with glaciers.
Special gear and an understanding of snow and ice condition are very
important.
C. Mixed Climbing - combines the rocky and icy routes of the first two.
Mt. Apo – The highest mountain in the Philippines.
Mt. Dulang-Dulang – Second highest mountain in the Philippines.
Mt. Pulag – Highest Mountain in Luzon.
Mt. Kitanglad – Trails here are challenging but offer beautiful views and rich
biodiversity that make your journey all worth it.
Mt. Kalatungan – It is classified as a potentially active volcano and is considered as
one of the most challenging Philippines mountains to hike.
Mt. Tabayoc – Second highest mountain in Luzon.
Mt. Piapayungan – To this day, it remains to be one of Mindanao’s most elusive
peaks.
Mt. Ragang – Mt. Ragang is the highest point in Lanao Del Sur.
Mt. Maagnaw – Third highest peak in the Kitanglad range.
Mt. Timbak – At the summit, there are three crosses in what is dubbed as
“miniCalvary”.

WEEK 3
BACKPACKING
Backpacking is an outdoor recreation where gear is carried in a backpack. This can include
food, water, bedding, shelter, clothing, stove, and cooking kit. Given that backpackers must
carry their gear, the total weight of their bag and its contents is a primary concern of
backpackers. Backpacking trips range from one night to weeks or months, sometimes
aided by planned resupply points or drops. Backpacking camps are usually more Spartan
than campsites where gear is transported by car or boat. In areas with heavy backpacker

traffic, a hike-in campsite.

WEEK 4-6
TRIANGULAR BANDAGING, CRAVAT, AND TYPES OF KNOT

A bandage is used to hold a dressing in place over a wound, to create pressure over a
bleeding wound for control of hemorrhage, to secure a splint to an injured part of the body,
and to provide support to an injured part.

Types of Bandages
Triangular bandage is used as an arm sling or as a pad to control bleeding. It may
also be used to support or immobilize an injury to a bone or joint or as improvised
padding over a painful injury.
 Gauze bandages are common and very versatile thin, woven, and breathable fabric
bandages that can be used to secure a dressing in place, or may be placed directly
over a wound to keep it clean while allowing air to penetrate to improve the healing
process.
Adhesive bandage a sterile compress of layers of gauze or other material, affixed to a
fabric or film coated with a pressure-sensitive adhesive.

Elastic bandage is a "stretchable bandage used to create localized pressure"

Triangular Bandages and Cravat Bandages

The triangular bandage is used for the temporary or permanent bandaging of wounds, the
immobilization of factures and dislocations, and as a sling for the support of an injured
part of the body.
The standard size of triangle bandages is 40x40x56 inches (102x102x142 cm).
However, you can sometimes find them in other sizes too. The long side of the triangle is
called the "base", the point opposite the base is called the "apex", and the points at each
end of the base are called the "end tails" or "extremities".
KNOT TYING is a simple mechanical skill, a skill that you will never forget, but it takes
practice, repetition in other words so the skills become natural.

 One of the most basic knots is the Square knot, which is a type of end knot.
 Overhand knot is the simplest type of knot.
 Figure eight knot (Flemish Bend ) is one of the strongest knots. It forms a
secure, non-slip loop at the end of a rope.
 Sheepshank is a simple knot useful for temporarily shortening a rope.
 Slip knot is a stopper knot which is easily undone by pulling the tail.
 Bowline forms a loop that cannot slip. It is frequently referred to as a rescue
knot due to its use in rescue harnesses.
 Clove hitch is used to temporarily fasten a rope to a spar, mast, tree trunk, and
so on.
 Timber hitch is a knot used to attach a single length of rope to a cylindrical
object. Secure while tension is maintained, it is easily untied even after heavy
loading.