MOUNTAINEERING

ACTIVITY
Hiking Vs. Trekking
HIKING
 Hiking is done on man-made road or well-
made trails and basically shorter in distance,
which sometimes only takes a day or two to
cover.
TREKKING
 Trekking becomes more rigorous such that it is
done over a variety of terrain and takes a
longer time to hike and thus, entails more
days and nights in the outdoors.
Preparing for a Hike or Trek
 Weeks before a long trek, you should
start the pre-conditioning of your body
by exercising at least three times a week
for at least 30–60 minutes. Exercises
should include aerobic activities that will
strengthen the lungs and heart, and
muscle strengthening and endurance
training which will specifically help the
legsfor the long walk and the back for
carrying your backpack.
 Nutrition is also important in the
preparation. Trekking can be pretty
intensive; thus, the body will be needing
enough fuel to meet the demands of the
activity. Fueling the body means “carbo-
loading” or increasing the amount of
glycogen or stored glucose in the
muscle.
 •It is also very important to seek
clearance first from your doctor in case
you have some medical conditions to
consider.
TRIP PLANNING
 If it will be an organized climb, then most definitely,
planning will be done with a group. As a participant in
the group, your task is always to get to know the facts
about the mountain, learn the itineraries and other
rules and procedures.
 •If the trip will entail just a day and you are planning
it among yourselves, then it is best to research and
explore possible locations that will match your skill
level and your limitations with time and budget.
 •It is also advisable to go in a small group, as
management of safety is more difficult for big groups
and having a big group creates more impact on the
mountain
 Checking the weather condition,
terrains, trails, and requirements, if
any, should be taken into
consideration when planning.
 Talking to people who have
experienced the activity would also
be helpful, as they can share useful
knowledge and advice.
 Plan your itinerary and make sure to
leave it to someone just in case an
emergency occurs.
Hiking/Trekking Essentials
 Backpack
 For a day’s hike, a small pack is just
fine as there are just a few things
needed for it. Trekking is a different
story as this is like carrying “your
home on your back”. Food, clothing,
shelter, cooking gears, and other
essentials will all be placed in your
pack.
Footwear
1.Hiking Shoes
 These shoes are lighter compared to boots
and more flexible but offer less support. They
are best for well-defined trails and shorter
hikes where you carry relatively lighter load.
2.Hiking Boots
 Hiking boots give more support and have
more protective features than the hiking shoes
because they have higher cut with slightly
stiffer materials. The trade-off though is the
weight—these are heavier than hiking shoes.
Backpacking Boots
 For longer treks carrying heavy loads, then the
backpacking boots are more advisable. These shoes
are tough and can cope with all kinds of terrain and
weather condition. 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.
Trekking Poles
 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 aid 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.
Factors to Consider in Planningthe
Food for Hiking or Trekking
 calorie requirement for the activity
 manageability to load, carry, store,
and cook the food
 duration of the activity
 Nutritional Considerations for Hiking
or Trekking
 A good balance of food groups, based o
n the food pyramid and possibly
supplemented by daily vitamins, will
keep hikers strong even for days.
Recommended calories to consume
should be around 15% proteins,50%–
65% carbohydrates, and 20%–35% fats.
 HYDRATING THE BODY
 Generally, water requirement is at least
1 to 2 liters a day. This will increase with
the heavy walking and hot temperature.
However, if the hiker eats dried or
dehydrated food, then more water is
needed. A general estimate is that an
extra liter of water is needed for about 4
or 5 miles of hiking. The hiker needs to
drink atleast ½ to 1 cup every 30–45
minutes.
 Health-related Benefits of Hikingor
Trekking
 Walking up and down trails, mountains, and
hills will definitely make the heart pump
harder to keep up with the oxygen demand
and thus increase the blood flow to the
muscles and brain, contributing to the
strengthening of the cardio muscles and
further builds a more robustheart.•The fresh
and clean air of the mountains allows there
spiratory system to breathe in unpolluted air,
cleansing the lungs and making them stronger
to a certain extent.
 Trekking and hiking build strong bones
and muscles as they require optimum
effort from the body. In addition to the
movements, a certain weight is also
added because of the backpack being
carried.
 If the hike or trek is done on a regular
basis, this can be a good activity for
losing weight, as it will burn off calories
and unwanted fats.
Types of Camping
 FRONTCOUNTRY
 Sometimes called “car camping”, this type of camping
is camping on planned campgrounds where it is close
to a vehicle, with certain amenities (such as
bathrooms and stores) and emergency aid. This is just
like camping on school grounds and on the local
parks. Typically, picnic tables are provided, location of
tents is specified, and fire rings are designated. This
may also include travel-trailer camping.
BACKCOUNTRY
 Backcountry camping is the opposite of front country:
Noamenities are readily available and motorized
vehicles cannot reach the camping site. It will require
some physical exertion such as hiking or canoeing
totravel to the location or to move from place to
Preparing for a Camping Trip
 The first thing to know is identifying the
participants in the activity. Names, contact
information, and health information are
needed
 .•The date, location, and itinerary are the next
items to plan. Location will be a major
consideration in the preparation as this
becomes the basis for other plans like transfer
services to and from the campsite, amenities
of the campsite, accommodation conditions,
and if the campsite offers opportunities for
other activities.
 Essentials for a Camping Trip
 Layer 1: Base Layer or Skin Layer
 This is the clothing next to the skin.
 If the camper is dressing to stay cool,
the fabric should be thin and does not
block wind.
 If he/she is trying to stay warm, the
fabric should allow his/her perspiration
to pass through it but at the same time
prevent the wind from cooling his/her
body down.
Layer 2: Insulating Layer
 Worn over the base layer, this layer helps the camper retain heat by trapping ai
close to his/her body.
Layer 3:
 Wind and/or Rain-Barrier Layer
 The outer layer, sometimes called
 shell
 , is the camper’s protection from wind, rain, or snow. It is the most important lay
during bad weather.
 If the wind and water penetrate the inner layers, the camper will begin to feel c
 In the same way, if there is poor ventilation, perspiration cannot evaporate and
insteadcondenses on the inside of the shell.
 Fit is also a consideration because it should be roomy enough to fit easily over o
layers and should not restrict the camper’s movement.
SLEEPING BAG
 Sleeping bag provides warmth and comfort
for a good rest at night.
 The warmth of the sleeping bag is determined
by: kind of insulating material; loft (refers to
thickness of bag); the shape of the bag.•
Sleeping Bag
 Aside from the sleeping bag, the camping pad
is also essential as it serves as a cushion from
the ground and, most importantly, as an
insulator against the coldness of the ground.
TENT
 The tent gives protection from the rain,
wind, and bugs. It also adds warmth,
comfort, and a sense of security.
 Necessary requirements for the tent:
must be light and compact for easy
carrying; should have waterproof floor;
must protect from mosquito; must
bemade from breathable material
 Tarps may be used as shelters in place
of the tent.
 COOKING AND EATING UTENSILS
 A small lightweight backpack stove is more
efficient than open fire because its temperature
can be controlled, it is less likely to be a fire
hazard, and it has less impact on the
environment as it will not leave fire residue.
 Cooking pot can double as an eating utensil, if
the camper wants to conserve on space.
 It is also practical to bring spoon, fork, and
knife(although these can also be combined in
a camping swiss knife)
 WATER SOURCE
 In the backcountry camping, it is important
that the campsite has a nearby water source
from rivers, streams, lakes or springs,
otherwise the camper will need to bring
his/her water. However, it is advised that
water from these sources should be purified
first as a precautionary measure.
 SANITATION IN CAMPSITE
 Camping in the backcountry provides no toilet
facility. As a camping rule, a cat hole must be
dug to serve as toilet
Building and Using a Cat Hole
 •Find a suitable place that is 200 feet away
fromwater source, trail, or campsite.
 •Using a trowel, dig a hole that is 6–8 inches
deep and 6 inches wide.
 •When through using the cat hole, cover it
with 2–4inches of topsoil before covering the
area with some leaves.
 Health-related Benefits of Camping
 Camping entails a lot of physical activity that makes
you move such as pitching tents, carrying backpacks,
and hiking, which can be an exercise in itself and,
thus contribute to physical fitness.
 Going camping entails going outdoors, meaning
getting to enjoy sunshine, which contributes to your
health and general well-being.
 Camping, to a limited sense, can help reset the
 circadian rhythm
 (natural sleeping rhythm) that humans innately
possess sincesleeping with nature with no artificial
light allows the body to synchronize the internal clock
with the light dark cycle. This natural sleep cycle
allows you to feel more rested.
What Is Orienteering?
 Orienteering is an outdoor activity where
participants’ goal is finding the various
checkpoints (with specific sequence) in a
pre-set course using an especially-
created detailed map and the compass
to navigate in an unfamiliar terrain.
 Things Used in Orienteering
 •Map
 •Compass
 During the event, participants also bringwith
them the following:
1.Whistle, which is used when a participant
needs to call for help2.Map bag or any clear
plastic bag that comes in handy in protecting
the map in case it rains3.Red pen in case the
participant needs to mark the map for his/her
own purpose (although maps given prior to the
event are already pre-marked with the course)
 The Orienteering Map
 It is a specially prepared map designed for
orienteering.
 It is a topographic map but with more details
for easier navigation during the activity or
competition.
 Important details in the Map that should be
noted are:
 MAP SCALE
 MAGNETIC NORTH LINES
 LEGENDS
 How to Use the Orienteering Compass
 1.Place the compass level on the palm of your hand infront of
your stomach.2.Position the compass so that the direction-of-travel
arrow(DTA) is pointing straight in front of you.3.Suppose you want to go
southwest.
With the compass just resting on your palm, turn the bezel so thatnorth
west (midpoint of north and west) aligns with theDTA.4.Still holding the
compass flat in your hand and DTApointing straight out, turn yourself
and/or your hand untilthe magnetic needle (red needle) points or is
aligned with the North magnetic orienting arrow or with the lines inside
the compass housing.
 Then check where the DTA is pointing now, that is, thedirection you will
be going, (which is, in this case, southwest).6.Go to where the DTA is
pointing. Keep the red needle aligned with the North magnetic orienting
arrow (in our example, you are now moving southwest.