1 SENIOR HIGH SCHOOL

2
Physical Education
and Health 4
Quarter 3 – Module 3c (Weeks 5-
6): Mountaineering as a Moderate
to Vigorous Physical Activity

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Physical Education and Health 4 – Grade 12
Alternative Delivery Mode
Quarter 3 – Module 3c: Mountaineering as a Moderate to Vigorous Physical
Activity
Second Edition, 2021

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Module Writer: Prescilla Farrah B. Parol
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Introductory Message

This Self-Learning Module (SLM) is prepared so that you, our dear learners, can continue
your studies and learn while at home. Activities, questions, directions, exercises, and
discussions are carefully stated for you to understand each lesson.
Each SLM is composed of different parts. Each part shall guide you step-by-step as you
discover and understand the lesson prepared for you.
Pre-tests are provided to measure your prior knowledge on lessons in each SLM. This will
tell you if you need to proceed on completing this module or if you need to ask your
facilitator or your teacher’s assistance for better understanding of the lesson. At the end of
each module, you need to answer the post-test to self-check your learning. Answer keys are
provided for each activity and test. We trust that you will be honest in using these.
In addition to the material in the main text, Notes to the Teacher are also provided to our
facilitators and parents for strategies and reminders on how they can best help you on your
home-based learning.

Please use this module with care. Do not put unnecessary marks on any part of this SLM. Use
a separate sheet of paper in answering the exercises and tests. And read the instructions
carefully before performing each task.
If you have any questions in using this SLM or any difficulty in answering the tasks in this
module, do not hesitate to consult your teacher or facilitator.
Thank you.

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 With the great effect that this pandemic has delivered to all people, still, people try and become physically fi

This module will help us engage in MVPA’s most days of the week. Here, the focus will be on mountaineer

So, let’s begin!

What I Know

PRE-TEST: Write your answers in your activity notebook.

Direction: 4 PICS 1 WORD. Identify what is being described in the pictures below.

https://dailyanswers.net/4-pics-1-word-daily-bonus-september-22-2019-answers/

1.

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 https://4-pics-1-word.com/4-pics-1-word-cheats-4-letters/care/

2.

https://heavy.com/4-pics-1-word-cheats/2014/03/airplane-stairs-ladder-scale/

3.

II. Complete the table by listing all the possible health benefits (as many as you can)
of mountaineering activities. (7 points)

Activities Health Benefits

Hiking

Trekking

Camping

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 What’s In

Task 1: Direction: Write TRUE if the statement is correct. Write FALSE if the
statement is incorrect. Write your answers in your activity notebook.

1. Look for a physical activity program that you can adapt to your level of
ability and personal needs.
2. Exercise takes too much time.
3. Mountaineering exercise makes you tired.
4. Physical activity at a moderate or vigorous level done regularly can also help
you reduce fatigue and manage stress.
5. As you get older, less physical activity is required.

What is It

MOUNTAINEERING

(Exasol, n.d.)

George Leigh Mallory, a famous British mountaineer, once famously responded to

the question of why he would want to climb Mt. Everest with the answer, “Because it’s
there.”
What comes first in your mind when you hear about mountaineering? Does
mountaineering known in Philippines?
From the article in redbuzz, “mountaineering can be best described as the accent of
any hill or mountain where the gradient and severity of the terrain require some form of
climbing and the sustained use of technical equipment”. Technically, anyone can climb and
walk a mountain but this does not mean they are mountaineers.
Unlike other countries in the world, mountaineering is also known in the Philippines.
Since there are only two seasons in the Philippines, it is most likely that they prefer to do
mountaineering during dry season. It is an ideal season for the mountaineers to reach their
objective which is the summit. For summer or dry season, mountaineers must have the
following equipment:

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  Helmet
 Rope
 Harness
 Karabiner
 Protective climbing equipment

Health Benefits of Mountaineering

Nowadays, many are already health-conscious. They are afraid of getting illnesses.
Without knowing, mountaineering can help you to improve yourself physically, mentally,
and spiritually.

In an article cited from (https://www.realbuzz.com, n.d), there are many benefits to

mountaineering. It helps to boost greatly your confidence and team working skills. Aside
from it, the obvious benefits are improving both our physical fitness and cardiovascular
fitness.

In addition, according to Lasclo (2016), “hiking is not just walking: it activates other
muscle groups, too, not just the lower limbs: the upper and lower back carries your pack; the
shoulders assist in balance and helps lift you when the trail becomes steeper. Some studies
have demonstrated that hiking helps in the prevention of osteoporosis by strengthening the
bones in your back”.

Moreover, it is also great for our spiritual health because it molds not just our bodies,
but also our character. Perseverance, patience, confidence, camaraderie, courage, faith: these
are courses you take at the university of the mountains. Presence of mind, too: and this is a
valuable asset in an increasingly uncertain world. When storms and floods come, a hiker is
always prepared. Finally, when we dream of high mountains but realize that we have to start
with the low ones first, we appreciate the value of discipline and humility, and we allow
ourselves to learn from others ahead of us.

MOUNTAINEERING ACTIVITIES

a. HIKING & TREKKING

In an article written by Ziaeku (2020),
“ trekking & hiking are oftentimes used as
synonyms. But these two activities are
different from each other”.
Hiking involves a long energetic walk in a
natural environment on hiking trails or
footpaths for a day or overnight.

Trekking involves a long vigorous hike in

(Ziaeku, 2020)

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 the wild natural environment for multiple days. It can be done off hiking trails.

DIFFERENCE BETWEEN HIKING AND TREKKING

Ziaeku (2020), introduces these differences between hiking and trekking:

HIKING
Done for fun or pleasure, to reconnect
with nature and calm the mind
Establishes hiking trails and footprints
Anything that can be done overnight.
Form 2.5 mi (4 km) to 30 mi (50 km)
It can be a short day hike or an
overnight hiking experience.
For day hikes, usually a light day pack with
a bottle of water, lunch, and spare socks
will suffice. For an overnight hike, you
might need to bring a change of clothes,
more food, a tent, and a sleeping bag,
depending on the accommodation. Hiking
shoes or boots.
TREKKING
Also done for pleasure and fun, but
with a particular destination.
Pilgrimages often include a search for
spiritual or moral significance.
Cross-country hiking trails, or areas
without any roads in complete
wilderness.
Trekking lasts multiple days and can be
anywhere from 30 mi (50km) to 15,000 mi
(24,000 km) and up.
Usually more than two days. As long as it
takes to get to the destination.
For solo treks, a 50-60 L backpack is
necessary. You will have to pack a tent,
sleeping bag, food cookware, clothes,
medication, compass, etc. to last you for
at least a week or as long as it takes to
reach a supply station. Sturdy hiking
boots with ankle support are essential.

You should be able to walk for at least 5 Trekking can be mentally and physically
hours. challenging. You have to be in a pretty
good physical condition and able to hike
for about 7 hours a day, for a few days in a
row.

Health Benefits of Hiking and Trekking

As well as fun and riveting, hiking and trekking can improve your mental and
physical health. Here are just a few benefits of hiking and trekking:

1. It lowers the risk of heart disease and improves your blood pressure.
2. Better overall fitness.
3. Improves your mental health.
4. It burns calories.
5. It makes you creative.

b. CAMPING
As cited in an article from (https://www.eurekacamping.com/ 2016), most people go
on camping trips because they're tired of the city or ready for an adventure. Whether you
enjoy biking, hunting, or any other outdoor activity, camping

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offers you a way to focus completely on a hobby for a few days without external distractions.
In Britannica, camping defines as a
recreational activity in which participants
take up temporary residence in the outdoors,
usually using tents or specially designed or
adapted vehicles for shelter. Camping was at
one time only a rough, back-to-nature
pastime for hardy open-air lovers, but it
later became the standard holiday for vast
numbers of ordinary families.
https://www.museoantichita.it/turismo/viaggi-in-
tenda-perche-dovrebbero-essere-le-vacanze-del- 2020/

Health Benefits of Camping

Most people go on camping trips because they’re tired of the city or ready for an
adventure. One might realize is that camping can help you live longer and a healthier life.
(https://www.eurekacamping.com/ 2016)

These are the benefits that we can get from camping:

1. The fresh air

2. Socialization
3. Improved moods
4. Less stress
5. Exercise
6. Sunshine
7. A good night’s sleep
8. Good food
9. New challenges
10. Meditation

ORIENTEERING

Britannica defines orienteering as an outdoor competitive sport that is

similar to cross-country
running but with an emphasis on
map-reading and direction- finding
skills. Through woods and over
hills or rough plains, contestants
plot courses between isolated
control points that must usually
be visited in (istockphoto, n.d.)

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sequence.
From an article in (https://orienteeringusa.org/ n.d.), orienteering can gradually
build your map-reading skills from exploring a local city park full of obvious
structures to navigating remote terrain with few, if any, man-made features.
Furthermore, on orienteering maps, a course consists of a triangle, circles, a
double circle and sometimes connecting lines all in purple. The triangle is the start.
The double circle is the finish. All the circles in between are checkpoints. Numbered
orange and white flags are placed in the terrain to show you that you have reached the
correct location. At each checkpoint, you will punch registering that you found the
correct location. You may use any route you want between checkpoints.

Health Benefits of Orienteering

From the website of Health Fitness Revolution (2015), orienteering offers many
benefits, but its biggest attraction is fun. It is a joy to walk and run through forests and fields
armed with a compass and a map. The following are the benefits of orienteering:

1. Creates a balance between mind and body.

2. Teaches self-reliance.
3. Sharpens decision-making skills.
4. Teaches how to think and act under pressure.
5. Increase fitness levels.
6. Increase cardiovascular capacity.
7. Enjoying time with nature.
8. Increases self-esteem.
9. Can be very useful and even lifesaving.
10. Become part of a community.
11. Can be done anywhere globally.

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 What I Have Learned

I have learned that .

I have realized that .

I will apply .

What I Can Do

COLLAGE MAKING!
TASK 2. INDIVIDUAL TASK: “Mountaineering Collage”

Instructions: Use a short bond paper in accomplishing the performance task.

1. Your task is to use your creative imagination in making a mountaineering

collage.
2. Find and cut pictures of the different mountaineering activities.
3. Paste it in a short bond paper.
4. Make your work neat, clean, and creative.
5. Be sure to write your complete name at the back part of your bond paper.
6. Your work will be graded according to the criteria below:

Rubrics for Mountaineering Collage Making!

CRITERIA STANDARD MY SCORE TEACHER’S

SCORE (Student) SCORE
1. Creativity 30 pts.
2. Originality 30 pts.
3. Cleanliness 30 pts.
4. Timeliness 10 pts.
TOTAL 100 pts.

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 Assessment

POST-TEST:

I. Multiple Choice. Read and understand the statement carefully. Select and write only
the letter of the correct answer in your activity notebook.

1. A group of sports that require navigational skills using a map and compass.
A. Hiking C. Orienteering
B. Mountaineering D. Running
2. An outdoor activity involving overnight stays away from home.
A. Camping C. Orienteering
B. Hiking D. Running
3. Orienteering offers many benefits, but its biggest attraction is .
A. Bike C. Run
B. Fun D. Sleep
4. Which of the following is a physical activity where participants try to reach the
summit of a mountain?
A. Hiking C. Orienteering
B. Mountaineering D. Running
5. What is this activity that involves a long vigorous hike in the wild natural environment
for multiple days?
A. Camping C. Orienteering
B. Hiking D. Trekking

II. YES or NO. Write YES if you believe that the statement is true and correct; write NO
if it is not.

1. There are no health benefits in mountaineering activities.

2. Mountaineering activities cannot be done anywhere globally.
3. Trekking and hiking are just the same mountaineering activities.
4. In mountaineering one of the health benefits is it lowers the risk of several
diseases and various health problems.
5. Orienteering is one of the mountaineering activities that cannot increase self
esteem.

Additional Activity

DIRECTION: (OPTIONAL) In your notebook, give at least five (5) outdoor physical
activities that are famous in. Do not forget Batangas City to indicate the exact place.

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