Mountaineering

Activities
For the adventurous souls who seek thrilling experiences in
the great outdoors, mountaineering offers an unparalleled
blend of excitement, challenge, and breathtaking natural
beauty.
Whether it's conquering towering peaks, navigating
through rugged terrains, or honing essential survival skills,
mountaineering enthusiasts immerse themselves in a world
of exploration and achievement.
The Meaning of Mountaineering

1 Physical and Mental Challenge

Mountaineering is a physically and

mentally demanding activity. It involves
navigating through rugged terrains,
overcoming natural obstacles, and dealing
with unpredictable weather conditions. The
mental fortitude required is as crucial as the
physical strength, as mountaineers face
daunting challenges that require quick
thinking and problem-solving skills.
The Meaning of Mountaineering

2 Connection with Nature

Mountaineering provides an
unparalleled opportunity to connect with
nature. As climbers ascend mountains, they
are immersed in breathtaking landscapes,
diverse ecosystems, and awe-inspiring
natural formations. The experience fosters
a deep appreciation for the beauty and
power of the natural world.
 The Meaning of Mountaineering

3 Sense of Achievement
Reaching the summit of a
mountain instills a profound sense of
achievement. Mountaineers set and
strive for ambitious goals, and the
feeling of standing atop a peak is
unmatched. It represents the
culmination of hard work,
determination, and perseverance.
 The Meaning of Mountaineering
4 Camaraderie and Teamwork

Mountaineering often involves

teamwork, as climbers support each
other through shared challenges. The
bond formed during a climb creates
lasting friendships and fosters a sense of
trust and unity. Cooperation and
collaboration are crucial for a successful
ascent.
Definition
Mountaineering is a set of outdoor
activities that involves ascending
mountains. It is a sport that requires
individuals to attain high points in
mountainous regions, mainly for the
pleasure of the climb. In the European
context, mountaineering is often referred
to as alpinism, which involves difficult
climbs such as higher altitudes.
Hiking and Trekking
Mountains are usually described by their
height or peak. However, to a mountaineer, it
goes beyond the height of the mountain. Ascents
are also rated or graded to describe the challenges
and difficulties in ascending a mountain. The
Yosemite Decimal System (YDS) is used to
describe mountain terrains according to the
techniques and physical difficulties encountered
during the climb.
• Class 1: Walking on trails or off-trail with low risk
• Class 2: Simple scrambling, with the possible use of hands for balance
• Class 3: Scrambling with increased exposure and the use of hands for climbing

In mountaineering, understanding these classifications is crucial for assessing the

challenge and risk of any climb.
 Hiking and Trekking
• National Climbing Classification
System (Cox & Fulsass, 2003): This
system provides a comprehensive
overview of the characteristics of a
climb, including the number of hard
pitches, difficulty of the hardest pitch,
average difficulty, commitment, route
finding problems, and overall ascent
time. It is often referred to as the
"commitment grade".
Classification Scale
Walking (easy stroll)
Class 1 mountaineering involves walking on easy
terrain, typically on well-marked trails and gentle
slopes. It requires minimal physical exertion and
does not involve any technical climbing skills.
Scrambling (using hands for balance)
Class 3 mountaineering includes scrambling on
steep rocky terrain where the use of hands for
balance and safety is necessary. It requires the
ability to negotiate more challenging and exposed
terrain, involving easy rock climbing.
Using free hands as Climbing
method
Class 5 mountaineering denotes the use of free
hands as the primary method for climbing vertical
pitches or technical rock faces. This class requires
advanced climbing skills, including knowledge of
Hiking along a path or rugged
terrain
Class 2 mountaineering consists of hiking on
rough terrain, where the trail may not be well-
defined, and the slopes can be steep. While it
involves more effort than Class 1, it still does not
require any technical climbing capability.
Climbing easy cliffs with enough
drop off (beginners should be roped)
Class 4 mountaineering involves climbing easy
cliffs with enough exposure that beginners may
need to be roped up for safety. The terrain is
steeper and may involve challenging route finding
and some technical climbing movements.
Very difficult and need to use
artificial method
Class 6 mountaineering describes extremely
challenging and dangerous terrain that requires
the use of artificial aid such as gear or protection
to ascend. It demands high levels of technical
How to prepare for a hike or trek
Physical Conditioning

When preparing for a hike or trek, it's important to be in good

health and reasonably fit. Even if one feels less agile or athletic than
others, it should not discourage them from joining. To condition the
body, start exercising at least three times a week for 30-60 minutes.
Incorporate aerobic activities to strengthen the lungs and heart, as
well as muscle strengthening and endurance training to prepare the
legs for the long walk and the back for carrying a backpack.
 How to prepare for a hike or trek
Nutrition for Trekking

Trekking can be physically demanding, requiring

the body to have sufficient fuel to meet the
demands of the activity. One vital aspect of this
is "carbo-loading," which involves increasing the
amount of glycogen in the body to boost energy
levels and endurance, allowing for longer
periods of sustained physical activity.
How to prepare for a hike or trek
Trip Planning

Planning is essential for any hiking or trekking activity,

especially for organized climbs. As a participant in a group, it
is crucial to gather information about the mountain, understand
the itineraries, and be familiar with the rules and procedures.
Checking the weather conditions, terrain characteristics,
available trails, and any specific requirements should all be
taken into consideration during the planning phase to ensure a
safe and successful trek.
How to prepare for a hike or trek

• Research and Explore: When planning a day trek, it's crucial to

research and explore locations that align with your skill level, time,
and budget constraints. Look for trails that offer the right balance of
challenge and enjoyment for your group.

• Small-Group Travel: Opt for a small-group setting as it simplifies safety

management and minimizes the impact on the mountain. It allows for better
coordination and reduces the environmental footprint of the trek.

• Considerations: Take into account the difficulty level of different trails, the
availability of amenities, accessibility, and the proximity to emergency
services before finalizing the location for your day trek.
 Backpack is very important during a hike,
since everything that one will be needing is
carried in this pack. For day’s hike, a small pack
is just fine as there are just few things needed for
it. Trekking on one hand is a different story, as
this is like carrying “your home on your back.”
Food, clothing, shelter, cooking gears, and other
essentials will be placed in one pack.
 Most of the weight of the backpack
should be supported by the hips that is why
the waist belts are on of the important features
that one must pay attention to. The waist belt
keeps the frame close to the body just above
the pelvis, so as to take the load off the
shoulder. There are also women-specified
backpacks that conform to the female frame.
Be careful not to overload pack. Experienced
trekkers may be able to carry more weight but
beginners should start with less weight. A
loaded backpack should not exceed 25%-30%
of the ideal body weight. Organizing things
makes a difference in the load while hiking.
Hiking Essentials
• Trekking requires long walks and the shoes are the most important at this point. It's crucial
to have the right footwear for trekking, as it can make or break the experience.

• With the wrong footwear, trekking experience will surely be a disaster, going home with
blisters and bruises. Choosing the right shoes is essential to avoid discomfort and injuries
during trekking.

• A good fit is the number one requirement in choosing a footwear. The fit of the shoes is of
utmost importance to ensure comfort and support during long walks.

• These shoes are lighter compared to boots and more flexible but offer less support. Hiking
shoes are lighter and more flexible than boots, making them ideal for well-defined trails and
shorter hikes with a lighter load.
Hiking Essentials
Hiking Boots

• Hiking boots give more support and have more protective features than the hiking
shoes because they have a higher cut with slightly stiffer materials. Although they
are heavier than hiking shoes.

• For longer treks carrying heavy loads. These shoes are tough and can cope with all
kinds of terrain and weather conditions. They are taller and stiffer and have
thicker outsoles with an all-around protection. The downside of these shoes is that
they are heavier compared to most hiking shoes and many hiking boots.
Hiking Essentials
Trekking Poles
• Trekking poles have a minimum length 135 cm(54 inches). They are
often made into two or three sections and can be retracted or extended
as necessary. When fully retracted, it may be attached to the backpack.

• The poles are essential aide for those with knee problems. However,
they are also used by some to provide lateral stability on steep slopes
and aide when climbing rocks or boulders. They also become a tool in
checking the depth of mud or water. Some trekking poles may also
have a dual function as a tent pole.

• The use of trekking pole is a topic of debate among trekkers. Some

consider it an essential aid, while others argue that it prevents the hands
from performing important tasks such as opening a map, reading a
compass, grabbing onto a rock, or taking a photo.
Nutritional Consideration For Hiking
The body's need for food depends on the distance of
trek, temperature, and mountain elevation. The fat in the body
supplies a lot of energy and is slowly burned, but it needs to be
replenished by food. If one runs out of food, the body
consumes muscle for fuel and this results in fatigue and a
slowdown in performance. Plan for the food supply so one has
a cushion of extra food in case of emergency. In planning the
food for trekking or hiking, it is important to consider the
following:

• Calorie Requirement for the activity

• Manageability to load, carry, store and to cook the food

• Duration of the activity

Nutritional Consideration For Hiking
A. CALORIE REQUIREMENT

The activity of uphill hiking with a backpack weighing

between 10-20 lbs can burn approximately 443 to 613 calories
per hour, depending on the individual's weight. These calories
come from carbohydrates, proteins, and fats, with fat being the
most calorie-dense and preferred fuel source for aerobic
activities. To sustain energy levels during hiking, it's crucial to
consume enough calories, with recommended intake consisting
of 15% proteins, 50%-65% carbohydrates, and 20%-35% fats.
Choosing high-calorie foods can help reduce the weight of
food carried while providing sufficient energy. Typically,
hikers carry 1.5 to 2.5 lbs of food per day, equivalent to 2,500
to 4,500 calories, depending on factors such as size, weight,
and exertion level.
Nutritional Consideration For Hiking
Hydrating The Body
 The body's water requirement varies based on factors like
temperature, energy expenditure, and food intake.

Water Intake
 Generally, a person needs at least 1 to 2 liters of water per
day, but this increases with heavy activity and hot weather.

Additional Water for Hiking

 For hiking, an additional liter of water may be needed for
every 4 or 5 miles walked.
 Recommended Drinking Schedule
 It's recommended to drink at least ½ to 1 cup of water
every 30-45 minutes, and to drink before feeling thirsty
as thirst indicates dehydration has already begun.
Basic Skills In Hiking
• Setting Hiking Pace: The hiker sets the pace to make
the body feel good. The heart, lungs, and legs become the
monitor whether one is within his/her pace or not.
Remember this is not a race, so do not start out fast, but try
establishing what may be a good pace for the body. See tips
in finding your pace.
• Establishing Your Rhythm: Rhythm is the pace one can
maintain for a long time without requiring a break. Practice
breathing and have it synchronized with your steps. Swing
arms to keep the upper and lower body synced up and in step
with good momentum.
• Taking breaks: Give the heart, lungs, and muscles a chance
to rest a bit. Breaks also will give time to check whether one
has sore spots or any potential problem which was unnoticed
while walking. Minimize impact to other hikers and to the
environment when resting.
TEST
I. MULTIPLE CHOICES. CHOOSE THE CORRECT ANSWER.

1. Which system is used to describe mountain terrains according to techniques and physical difficulties?
a) Mountaineering Grading System
b) National Climbing Classification System
c) Yosemite Decimal System (YDS)

2. What is the primary purpose of trekking poles?

a) To measure mountain elevation
b) To provide lateral stability on steep slopes
c) To serve as a cooking utensil

3. What is the recommended daily water intake for hiking?

a) 1-2 liters
b) 5-6 liters
c) 10-12 liters
4. What is the main function of a waist belt in a backpack during hiking?
a) To carry water bottles
b) To distribute weight evenly
c) To measure distance
5. What is the function of trekking poles?
a) To provide lateral stability on steep slopes
b) To measure distance traveled
c) To carry extra clothing

6. What is the purpose of mountaineering according to the provided text?

a) Swimming in lakes
b) Ascending mountains
c) Riding bicycles

7. What is the significance of hydration during hiking?

a) It's not important
b) To maintain optimal performance and prevent dehydration
c) To measure temperature accurately

8. What is the recommended weight limit for a loaded backpack during hiking?
a) 40%-50% of ideal body weight
b) 25%-30% of ideal body weight
c) 60%-70% of ideal body weight
9. What is the recommended drinking schedule during hiking?
a) Drink only when thirsty
b) Drink at least 1 cup every hour
c) Drink at least ½ to 1 cup every 30-45 minutes

10. What is the primary purpose of carbo-loading in trekking?

a) To increase muscle mass
b) To boost energy levels
c) To prevent dehydration

TEST 2. TRUE/FALSE.
1. Mountaineering is primarily a mentally demanding activity. (True/False)
2. Mountaineering does not involve connecting with nature. (True/False)
3. Reaching the summit of a mountain does not evoke a sense of achievement. (True/False)
4. Mountaineering rarely involves teamwork. (True/False)
5. Mountaineering is not considered a sport. (True/False)
6. Mountaineering enthusiasts seek dull experiences in the great outdoors. (True/False)
7. Mountaineers do not face physical challenges. (True/False)
8. Connecting with nature is not a significant aspect of mountaineering. (True/False)
9. Mountaineering does not foster camaraderie among climbers. (True/False)
10. Mountaineering involves only reaching the summit, not the journey itself. (True/False)
11. Mountaineering is also known as alpinism in the European context. (True/False)
12. Mountaineering does not require problem-solving skills. (True/False)
13. Mountaineers do not set goals for themselves. (True/False)
14. Mountaineering does not involve navigating through rugged terrains. (True/False)
15. Mountaineering does not offer breathtaking natural beauty. (True/False)