PHYSICAL EDUCATION AND HEALTH 4 - QUARTER 4

(GRADE 12)

“Mountaineering, Hiking and Trekking ”

Participating in physical activity is important for staying healthy, and can help to reduce
the risk of chronic disease. Mountaineering is one sport that offers strenuous physical activity
and can be a motivator for staying fit.

Hiking - long hours of walking on trails. Hiking is quite easy and does not require climbing
skills and equipment.

Trekking, simply put, is just like hiking. It generally is of two days or more. So, trekking is
usually longer than hiking. Like hiking, trekking does not require technical skills and knowledge.

Mountaineering refers to sports of mountain climbing. It requires high technical skills and
fitness level.

“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. Alpine Ascents, a mountaineering guide service, recommends its
clients do a combination of aerobic exercises such as running, swimming, biking, hiking and
cross-country skiing, as well as strength training. It is important for mountaineers to acclimate to
the altitude, which can often be quite high while climbing. Staying hydrated and spending time in
high elevation but sleeping at lower elevation are good ways to avoid altitude sickness.
Sometimes acclimating can take a few days, so give yourself plenty of time to move slowly up in
altitude if necessary. Other important things to consider while training for a climb
include consuming enough calories, staying hydrated, avoiding hypothermia and frostbite and
knowing how to use your mountaineering gear.

HEALTH BENEFITS OF CLIMBING

Physical Health
Climbing uses lots of muscles groups, both in the upper and lower body.

Mental Health and well-being

 Climbing offers a wealth of health benefits that are not physical. Climbing requires a lot of
problem solving, mental concentration and focus, so it helps sharpen your brain.

BASIC FORMS OF CLIMBING DEPENDEING ON THE TRACK

CONDITION
Rock - craft. (Amateur Climbers) -involves routes rocky slopes and avalanches.
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.

WHAT IS ALTITUDE SICKNESS ?

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.

[Symptoms may include headaches, vomiting, tiredness, trouble sleeping,

and dizziness.

Acute mountain sickness can progress to high altitude pulmonary

edema (HAPE) with associated shortness of breath or high altitude cerebral edema
(HACE) with associated confusion.

Chronic mountain sickness may occur after long term exposure to high

altitude.
Altitude sickness typically occurs only above 2,500 meters (8,000 ft), though some
are affected at lower altitudes. Risk factors include a prior episode of altitude
sickness, a high degree of activity, and a rapid increase in elevation. Diagnosis is
based on symptoms and is supported in those who have more than a minor
reduction in activities. It is recommended that at high-altitude any symptoms of
headache, nausea, shortness of breath, or vomiting be assumed to be altitude
sickness.

Prevention is by gradually increasing elevation by no more than 300 metres

(1,000 ft) per day. Being physically fit does not decrease the risk. Treatment is
generally by descending to a lower altitude and sufficient fluids. Mild cases may be
helped by ibuprofen, acetazolamide, or dexamethasone. Severe cases may benefit
from oxygen therapy and a portable hyperbaric bag may be used if descent is not
possible. Treatment efforts, however, have not been well studied.
Mixed Climbing - combines the rocky and icy routes of the first two.

Top 10 Highest Mountains in the Philippines

Whether you’re a beginner or a professional mountaineer, there’s a mountain perfect for you.
Here are the top 10 highest mountains in the Philippines you must add to your bucket list. 

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 “mini-Calvary”.

“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.

THE 10 ESSENTIALS
 Map Always carry a detailed map of the area you will hike or
 Compass climb.
Navigation  GPS Compass is an important navigating tool. 
GPS is optional, but make sure to bring extra batteries for it.
  Sunglasses To protect your eyes, you need high quality sunglasses.
 Sunscreen Have 2 pairs, in case one gets lost or damaged.
Sun  Lip balm
Protection For skin protection, bring sunscreen protection with SPF 30
or higher to avoid skin burning and skin aging. Use lip balm
to prevent lips from becoming dry.
 Shirts and Jackets Mountain weather changes rapidly. Always bring rain gears
Insulation  Pants, Socks and extra clothes. You may need to wear layers of clothes
 Underwear to survive the cold or a longer stay in the mountain.
 Headlamp For light source
Illumination Bring extra batteries.
 Flashlight
First-Aid  First-aid kit Make sure to have a handy first-aid kit with basic supplies
Supplies like band aids, gauze pad, antiseptic, wipes, and tape.
Fire  Matches or lighter Must be wrapped with
Repair kit  Knife It can help you to prepare food, repair gear, for first aid, and
and tools emergencies.
Nutrition  Food supply Good for duration of activity plus extra one-day supply Food
that can be stored over a long period of time Little/no
cooking required.
Easily digestible
 Water bottles Bring water that can last throughout the long activity to
Hydration avoid dehydration.
 Tent
Emergency  Rope
Shelter  Harness
 Garbage Bag

“Dressing: Triangular Bandaging, Cravat and

types of Knot”
The proper bandage properly applied can aid
materially in the recovery of a patient. A carelessly or
improperly applied bandage can cause discomfort to
 the patient; in many instances it may expose the wound to danger of infection; it may even
imperil the life of the patient. Dressings vary greatly in nature and size, so it is important to
select the correct dressing for use on a specific wound. It is essential; therefore, we need to
become familiar with the various dressing /bandages and be able to apply them properly.

A dressing is used to protect a wound and prevent infection, but also to allow healing.
A dressing should be large enough to totally cover the wound, with a safety margin of about 2.5
cm on all sides beyond the wound. A sterile dressing may be used to control bleeding from a
major wound or to absorb any discharge from a minor wound.
Dressings vary greatly in nature and size, so it is important to select the correct dressing
for use on a specific wound. A sterile dressing which is past its expiry date should NOT be used.
A bandage is used in combination with a dressing where a wound is present.

----------------------------------------- DRESSINGS ----------------------------------------

Sterile wound dressings
Wound dressings will be in a sterile packet, which should be opened
carefully by a person with clean or gloved hands.

Sterile non-adherent dressings

Very light dressings are used on a minor wound to aid healing and most
have a non-adherent surface. A non-adherent dressing is often covered on one or
both sides with a plastic film containing many perforations.

Improvised dressings
In an emergency a dressing may be improvised
from a range of materials. To control bleeding a bulky pad may be
made from a bundle of several facial tissues or from any clean, non-
fluffy material.

----------------------------------------- BANDAGING
----------------------------------------
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".

This bandage may be used either as a triangle or as a cravat, the latter being made from the
triangle by bringing the apex to the base and folding it upon itself a sufficient number of times to
obtain the desired width.
 …………Tying a reef knot

with a Triangular Bandage …………

When using a triangular bandage it is important to use a reef knot to secure it in place. A
reef knot is a flat knot that will not slip undone and, if correctly placed on the body, is
comfortable for the patient.

a) Wrap the left end of the bandage over and then under the right end to start the knot.
b) Wrap the right end over and then under the left end to complete the knot.
c) Pull the knot tightly from both sides to ensure that it will lie flat.

----------------------------------- CRAVAT BANDAGING ------------------------------

 Triangle of Forehead or Scalp

The triangle of forehead or scalp is used to hold dressings on the

forehead or scalp.
a) Place middle of base of triangle so that edge is just above the eyebrows
and bring apex backward, allowing it to drop over back of head (occiput).
Bring ends of triangle backward above ears.
b) Cross ends over apex at occiput, carry ends around forehead, and tie
them in a square knot
c) Turn up apex of bandage toward top of head. Pin with safety pin or tuck in
behind crossed part of bandage.
Cravat of Head or Ear

The purpose of this bandage is to apply pressure to control hemorrhage from wounds of
scalp, or to hold dressings on wounds of ear or
lower scalp.

a) Place middle of cravat over dressing.

b) Pass each end completely around head.
c) Tie in square knot.

Triangular Arm Sling

The triangular arm sling (brachio-cervical triangle) is used for the support of fractures or
injuries of hand, wrist, and forearm. Two versions of this sling are discussed below.
A. In this method of applying the sling, the forearm is supported from both shoulders by the sling.
a) Bend arm at elbow so that little finger is about a hand breadth above level
of elbow.
b) Place one end of triangle over shoulder on injured side and let bandage
hang down over chest with base toward hand and apex toward elbow.
c) Slip bandage between body and arm.
d) Carry lower end up over shoulder on uninjured side.
e) Tie the two ends, by square knot, at the neck. Knot should be on either
side of neck, not in the middle where it could cause discomfort when
patient is lying on back.
f) Draw apex of bandage toward elbow until snug, bring it around to front,
and fasten with safety pin or adhesive tape.
B. If it is desirable to support the forearm without pressure on the collarbone or
shoulder of the injured side, the following steps are taken.
a. Bend arm at elbow so that the little finger is about a hand
breath above level of elbow.
b. Drape upper end of triangle over uninjured shoulder.
c. Slip bandage between body and arm.
d. Carry lower end up over flexed forearm (ends of fingers should
extend slightly beyond base of triangle).
e. Slide lower end of bandage under injured shoulder between arm
and body and secure the two ends with a square knot.
f. Draw apex toward elbow until snug, and secure with safety pin
or adhesive tape.
Triangle of Shoulder
The triangle of the shoulder is used to hold dressings on wounds
of the shoulder. Two bandages are required, one a triangle and the
other a cravat, roller bandage, or belt.
a) Place center of cravat, roller bandage, or belt, at base of neck
on injured side, and fasten just forward of opposite armpit.
b) Slide apex of open triangle under cravat at base of neck and
place over dressing on injured shoulder and upper arm. Turn
up cuff at base.
c) Bring ends around arm and tie.
d) Secure apex to cravat at neck by tucking in, or with safety pin.

Triangle of Hip
The triangle of the hip is used to hold dressings on the buttock or hip. It requires two
bandages, one a triangle and the other a cravat, roller bandage, or belt.
a) Fasten cravat, roller bandage, or belt around waist.
b) Place base of triangle below buttock (gluteo-femoral fold), and
slide apex under cravat at waist. Fold base upward to form cuff
and carry ends of base around thigh.
c) Tie ends of base with square knot. Fasten apex to waist cravat
with safety pin or by tucking under.

Triangle of Foot
The triangle of the foot is used to hold dressings of
considerable size on the foot.

a. Center foot upon bandage at right angles to base, with heel

well forward of base.
b. Carry apex of triangle over toes to ankle, and tuck excess
fullness of bandage into small pleats on each side of foot.
c. Cross each half of bandage toward opposite side of ankle.
d. Bring ends of triangle around ankle. e. Tie ends in square
knot.

Triangle of Hand

The triangle of the hand is used to hold dressings of considerable size

on the hand.
a. Place middle of base of triangle well up on palmar surface of
wrist.
b. Carry apex around ends of fingers. Cover back (dorsum) of
hand to wrist, and tuck excess fullness of bandage into small
pleats on each side of hand.
c. Cross each half of bandage toward opposite side of wrist. d.
Bring ends of triangle around wrist. e. Tie ends in square knot.
Cravat of Jaw

The cravat of jaw (mento-vertico-occipital cravat) is

used to hold dressings on the chin, cheeks, and scalp
and as a temporary support to immobilize a fractured
or dislocated jaw.

a) After making a triangular bandage into a cravat of proper width, place it under the chin
and carry ends upward with one end longer than the other.
b) Bring longer end over top of head. Cross both ends on side of head. (Ends should now
be of equal length.)
c) Pass ends around head in opposite directions and tie with square knot on other side of
head on primary turn of cravat.

Cravat Bandage of Eye

The cravat bandage of the eye is used to
hold a dressing over the eye. Two cravats are
required.

a) Lay center of first cravat over top of head with the front end falling over uninjured eye.
b) Bring second cravat around head, over eyes, and over loose ends of first cravat. Tie in
front.
c) Bring ends of first cravat back over top of head, tying there and pulling second cravat
up and away from uninjured eye.

Shoulder-Armpit Cravat

The shoulder-armpit cravat (bis-axillary) is used to hold

dressings in the armpit (axilla) or on the shoulder.

a) Place cravat over dressing in armpit so the front end is

longer than the back. Carry the ends upward.
b) Bring ends across each other over top of shoulder.
c) Cross ends over back and chest respectively to opposite
armpit. Tie ends just in front of uninjured armpit.

Cravat of Elbow
The cravat of the elbow is used to hold dressings around the elbow.
a. Bend arm at elbow and place center of cravat at point of
elbow (olecranon).
b. Bring ends up and across each other in overlapping
spiral turns. Continue one end up arm and the other end
down forearm.
c. Bring ends to front of elbow (antecubital fossa), and tie.
 Cravat of Knee
The cravat of the knee is used to hold dressings around the knee.
a. Place center of cravat over kneecap and let ends hang down
each side of knee.
a. 6. Cross ends underneath and continues several overlapping
descending turns down calf, and several overlapping ascending turns
up thigh.
b. Bring ends together and tie under knee.

Cravat of Legs

The cravat of the leg is used to hold dressings on the leg.

a. Place center of cravat over dressing.

b. Begin ascending turns with upper end, and descending turns with
lower end, with each turn covering two-thirds of preceding turn until
dressing is covered.
c. Terminate by tying both ends in square knot.

Cravat of Palm of Hand

This bandage is used to hold dressing on the palm of the hand.

a. Lay center of cravat over center of palm of hand with ends
hanging down each side.
b. Bring the thumb end across back of hand, over palm, and through
hollow between thumb and palm.
c. Bring the other end across back of hand, toward base of thumb,
and obliquely across palm to base of little finger.
d. Cross both ends at back of hand.
e. Continue procedure, ends crossing first at back of hand and then
over palm.
f. Tie in square knot at wrist.

---------------------------------------- KNOT TYING ---------------------------------------

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.
It is an important skill that will save your life in a survival situation in hiking mountain. Knot is
useful tying up bundles and packages. It is also used for first aid, where it can be used to tie
a bandage around a wound to stop the bleeding quickly.

Square knot, which is a type of end knot. The reef knot, or square knot, is an

ancient and simple binding knot used to secure a rope or line around an object. is
"right over left; left over right",

Overhand knot is the simplest type of knot. It is made by crossing

the rope end around the standing part to form a loop, bringing the rope’s
end through the loop, and pulling the rope taut.
 Figure eight knot (Flemish Bend ) is one of the strongest knots. It forms a secure, non-slip
loop at the end of a rope. This is the most widely used tie-in knot by mountain climbers.

Sheepshank is a simple knot useful for temporarily shortening a rope.

It can be used to strengthen a rope at its weak point by placing the weak
part in the middle between the two loops.

Slip knot is a stopper knot which is easily undone by

pulling the tail. It will tighten around an object when pulled from
the "short end" if not attached to an object it will pull through
(untie).

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. It is made by passing the rope’s end around an object and
then crossing it over the rope’s standing part to form a loop, then passing the
end around the object again to form a second loop, through which the end is
passed.

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. Beginning for diagonal lashing, drawing the spars
together. It does not jam or slip, no matter how heavy the load and is easy
to tie and untie.

------------------------------------- CAMP LASHING -------------------------------------

( Rope Work)
A lashing is an arrangement of rope, wire, or webbing with linking device used to secure
and fasten two or more items together in a somewhat rigid manner. Lashings are most
commonly applied to timber poles, and are commonly associated with cargo, containerization,
the Scouting movement, and sailors.
Mountaineers, scouts and campers use lashings to build camp gadgets and improve
their campsites for comfort and convenience, including the building of rafts to use for
camping and survival situation requiring first aid or rescue work.  Lashings are also used to
create structures such as bridges and towers, using ropes and wooden spars.

Basic Lashing Techniques

SQUARE lashing used to bind spars together. There
are different types, but all consist of a series of wraps around
the spars, and
fraps around the
wraps between
the spars.
 ROUND LASHING most
frequently used to join two poles together to extend
their length. In the simple version, a clove hitch is
tied around both poles and there is no frapping
turns.

DIAGONAL lashing used to bind spars or poles together, to

prevent racking. It gets its name from the fact that the wrapping
turns cross the poles diagonally and is used to spring poles
together where they do not touch as in the X-brace of a trestle.

TRIPOD lashing used to join three

spars together to form a tripod