REVIEWER IN HOPE 3

• DON JOUQIN RAJAL- Climb Mt. Apo (oct 10, 1880)

• TREKKING POLES – 135 M (54 inch) provide lateral stability.
• BACKPAKING BOOTS - For longer treks carrying heavy loads.

-IN PLANNING FOOD FOR TREKKING OR HIKING

• CALORIE REQUIREMENT FOR THE ACTIVITY

• MANAGEABILITY TO LOAD, CARRY, STORE, AND COOK THE FOOD
• DURATION OF ACTIVITY

-CALORIE REQUIREMENTS

• 443 CAL (130lbs)

• 528 CAL (150lbs)
• 613 CAL (180lbs)

*CALORIES- CARBOHYRATES, PROTIENS, FATS.

-Fat is the highest calories and the best fuel source for aerobic exercise.

- HYDRATING - 1-2 liters a day, 4 to 5 miles (extra liter of water is needed), (½ -1 cup every 30-45 mins)

ESSENTIAL THINGS TO BRING

• FIRST AID
• WATER
• TRAIL FOOD
• TOPOGRAPHIC MAP-COMPASS
• FIRESTARTEER
• MULTI-TOOL/ KNIFE
• FLASHLIGHT
• SUNSCREEN/ SUNGLASSES
• INSECT REPELLANT
• EXTRA BATT

• CARDIO MUSCLE- builds more robust heart.

• CLOTHES- First line of defense so that the body can maintain appropriate core temperature.
1- BASE LAYER/ SKIN LAYER- next to the skin, fabric should be thin does not block the wind.
2- INSULATING LAYER- worn over the base layer, helps you retrain heat by trapping air close to
your body
3- WIND/ RAIN BARRIER LAYER
*water proof and breathable shells use laminated membranes such as Gore-Tex
• HYPOTHERMIA- Below 30 deg
• HYPERTERMIA- Above 37.5 deg
• Canoe - “kenu” dugout
• Legend – describe valuable information.
• Mask- viewing device.
• Mountaineering – attain high point to mountain regions.
• Orienteering – finding the various checkpoints in a pre-set course.
• Pre-dive safety- check the gear.
• Recreate – To be refreshed.
• Snorkel – Breathing device.
• Social Benefit – interact with other with the same passion.
• Thomas Hiram Holding – father of modern camping.
• Element of campfire- wood, air, heat, source

*How to use orienteering compass

1. hold compass
2. position the compass
3. suppose southwest
4. still holding the compass flat
5. check where PTA
6. go to where PTA pointing

*Orienteering MOPS legends

A. landforms
- slope line
- contour
- broken ground
B. rocks and boulders
-cave
C. manmade features.
- bridge
D. overprinting Symbols
- first aid post
E. Water and Marsh
- passable body of water
F. technical symbol
- registration marks
G. vegetation-
- orchard
- open and w/ scattered trees