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    Week 5 Hiking and Trekking

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    Zero Two

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    Week 5 Hiking and Trekking

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    Zero Two
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    22 views7 pages

    Week 5 Hiking and Trekking

    Uploaded by

    Zero Two

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 7

    Republic of the Philippines

    Department of Education
    Regional Office IX, Zamboanga Peninsul

    12 Zest for P rogress


    Z P
    eal of artnership

    HOPE 4
    Quarter 3 – Module 5:
    HIKING AND TREKKING

    Name of Learner:
    Grade & Section:
    Name of School:1

    1
    WHAT I NEED TO KNOW

    Hiking is a natural exercise that promotes physical fitness, is economical and convenient, and
    it requires no physical equipment. In its most basic definition, it is simply walking for
    recreational purpose. Hiking is a recreational activity where we walk because we wan tot, not
    because we have to. The journey is more important than the destination.

    Trekking is an activity in which people take multi-day hiking trips through rural, often
    rugged territory. Many people who are trekkers engage longer trips through entire regions of
    the world, using trekking as a way of getting from place to place. It also can be incorporated
    with other outdoor sports, such as rock climbing or back packing.

    In this module, you are expected to attain the following objective:


    1. Self – assess health-related fitness (HFT) status, barriers to physical activity
    assessment participation and one’s diet (PEH12FH-Ig-i-6)
    2. Observes personal safety protocol to avoid dehydration, overexertion, hypo- and
    hyperthermia during MVPA participation (PEH12FH-IIk-t-10)

    1
    BIG IDEA
    Hiking and trekking is a great way to immerse yourself in the
    culture and history of a country or area.

    WHAT IS IT

    We have often heard terms hiking and trekking used interchangeably. We all know
    they are both recreational activities. But are they really the same?

    Hiking is an outdoor activity of walking in beautiful natural environment on


    prechartered areas called hiking trails. There are day hikes and overnight hikes while trekking
    is a long journey be undertaken on foot in areas where there are usually no means of transport
    available. Hiking is not necessarily mountaineering; it is walking for a number of days,
    usually on charted paths, in challenging environments which are likely to be hilly or
    mountainous.
    DIFFERENCE BETWEEN HIKING AND TREKKING
    2
    BASIC SKILL HIKING TREKKING
    An outdoor activity of A long journey on
    walking in natural nondesignated paths which
    environments often on could last several days and
    Overview
    prechartered paths called could be challenging. It is
    hiking trails. more intense and energetic
    than hiking.
    Hikers over many years in As treks take longer than
    an area can destroy the hikes, the environmental
    natural environment they impact can be greater.
    Environmental Impact walk in through wood
    gatherings, fires, fecal
    matter, leaving
    nonbiodegradable matter.
    Usually in beautiful natural Usually in mountainous
    environments, nature trails, areas.
    hills. In areas where there is
    Locations
    no means of transportation
    and areas of great natural
    beauty.
    Hiking shoes applicable to Survival kit, camping gear,
    hiking terrain, water, boots, compass, clothing
    compass, sometimes a hiking applicable to changes in
    Equipment pole, backpack with survival temperature if mountainous
    kit, food and medicine for area.
    overnight hiking.
    It is called by different It is also known as
    names around the world: backpacking but should not
    Worldwide differences tramping in New Zealand, be confused with
    bush-walking in Australia, mountaineering.
    trekking in Nepal.

    PHYSICAL AND MENTAL HEALH BENEFITS OF HIKING AND TREKKING

    1. Cardiovascular Strength
    By walking up and down hills and mountains, the heart has to pump harder to
    keep with the oxygen demand. The heart rate does maintain a steady, increased rate,
    increasing blood flow to the muscle and brain.

    2. Weight Loss
    These physical activities eventually help shed unwanted fat and water weight.
    In fact, 6 weeks of trekking at moderate level of intensity on a regular basis can lead
    to significant weight loss.

    3
    3. Builds a Robust Heart
    Hiking and trekking are great bet for those who wish to keep their hearts
    healthy and agile. While trekking, a person has to climb up and down which making
    the heart pump blood with vigorously and building cardiac muscle.

    4. Improves Lung Capacity


    Hiking and trekking strengthen the muscles of the neck and chest, including
    the diaphragm and muscles the ribs that work together to power inhaling and exhaling.
    When you hike or trek your muscles work harder, your body uses more oxygen and
    produces more carbon dioxide. To cope with this extra demand, your breathing has to
    increase and your circulation also speeds up to take the oxygen to the muscle so that
    they can keep moving.

    5. Builds Strong Bones


    Hiking and trekking require optimum effort from the human body, as it
    requires stretching, jumping, climbing and dodging at several intervals. Such small
    burst of exercises at regular intervals during a trek help make bones stronger. Hikers
    also have the added the burden of carrying supplies, such as water, first aid kits,
    clothes and even camping equipment which would mean added weight on the
    shoulders and spine. If carried properly, this weight training can help add on bone
    density thereby achieving overall fitness.

    6. Agile Muscles
    The one thing that a trekker would surely achieve while on a trekking tour is
    excellent muscle strength. The energy and strain that a trekker requires while on a
    trekking tour would undoubtedly lead to exercising of each and every muscle in the
    body, from the core abdominal muscles to the quads and calves, thus making body
    flexible and muscle agile.

    7. Mental Health Benefits


    Hiking and trekking often require the hikers be focused on their activity. To do
    that, the hikers must clear his thoughts and prepare his mind to face topographical
    challenges.
    It is a great way to reduce the stress in your life, because of the release of
    endorphins, which are known to make us happy. Breathing in fresh air as well as
    seeing nature around while trekking is a great way to improve mental health, memory
    and functionality of the brain. It can also give you a better appreciation of the world
    and a sense of calmness and joy.

    Hiking and trekking can be hazardous because of terrain, inclement weather,


    becoming lost or preexisting medical conditions the dangerous circumstances hikers can face
    include specific accidents or physical ailments. Potential hazards involving physical ailments
    may include the following:

    4
    1. Dehydration – occurs when you use or lose more fluid than you take in, and your
    body doesn’t have enough water and other fluids to carry out its normal function.
    2. Frostbite – an injury caused by freezing of the skin and underlying tissues. The
    skin becomes cold and red, then numb hard and pale.
    3. Hypothermia – a medical emergency that occurs when your body loses heat faster
    then it can produce heat, causing a dangerously low body temperature. Normal
    body temperature is around 98.6 F (37 C).
    4. Sunburn – the term for red, sometimes swollen, and painful skin caused by
    overexposure to ultraviolet (UV) rays from the sun.
    5. Heat stroke – a condition caused by your body overheating, usually as a result of
    prolonged exposure to or over exertion in high temperatures.
    6. Diarrhea – loose, watery and possibly more frequent bowel movements.

    SOME SAFETY PRECAUTIONARY MEASURES IN HIKING AND TREKKING:


    1. Hike with a “buddy” when at all possible. If you choose to hike alone, make sure someone
    knows where you are headed and when you should be expected back.
    2. Avoid venturing off the beaten path. Staying on marked trails is important, regardless
    of how familiar with the area.
    3. Stay hydrated and bring drinking water.
    4. Know where you are going ahead of time. Check out the trail you plan to hike ahead
    of time to know what you are getting into.
    5. Wear your PPE. Dress appropriately for the weather and specific hiking area.

    ACTIVITY

    1. Look for someone you know who have been doing hiking or trekking.
    2. Ask them about their hiking or trekking experiences, how it developed their physical
    and mental health, and also take note the injuries and accidents they had and how they
    were able to manage it. (Observe health protocols and social distancing during
    interview).
    3. Make a short video and discuss the reflections you for from their hiking and trekking
    experiences.
    4. Submit the video (2-3 minutes) to your teacher via online.

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