UMINGAN CENTRAL NATIONAL HIGH SCHOOL

PHYSICAL EDUCATION AND HEALTH 4

INTRODUCTION TO MOUNTAINEERING

What is Mountaineering?

 Mountaineering is a physical activity where participants try to reach the summit of a

mountain- a large landform that rises more than 500 meters above the surrounding
plains- to experience the pleasure of a climb.
 Technically, it refers to the sport of mountain climbing, which includes rock climbing and
ski mountaineering.
 According to the book MOUNTAINEERING IN THE PHILIPPINES mountaineering is not
just a physical activity but also a mental one. It is defined in the book as a “physical and
mental activity that requires skills, experience, common sense, and guts in ascending
and descending mountains”.
 Aside from physical skills, mental skills are also required to climb mountains because
one’s decisiveness and decision making are constantly tested during the climb in
calculating risks and ensuring safety.
 Mental skills are also needed in making sound judgments and in being resourceful and
creative to survive the challenges of a climb.
 Mountaineering in the Philippines also emphasizes the importance of basic skills in
mountain climbing. These basic skills include proper breathing, backpacking, and
cooking. Other skills such as rappeling, caving or spelunking, swimming, and camping
also help in making the mountaineering experience a better one. Skills and knowledge in
first aid and search and rescue are just as important as well.

History of Mountaineering

 It was only during the 18th century when people began climbing mountains not for
economic or spiritual needs, but for scientific studies. During such time, a growing
number of experts, scientists, and natural philosophers alike, climbed the mountains of
the alps in Europe to study the environment there.
 One of the earliest recorded mountaineering sports activity happened in 1786.
 Dr. Michel Gabriel Paccard and his porter, Jacques Balmat, climbed Mont Blac, the
tallest peak in Western Europe.
 It became even more popular when popular Sir Edmund Hillary and Tenzing Norgay
conquered Mt. Everest- considered the highest peak in the world in 1953.
 It was only in 1880 that the summit of Mt. Apo in the Philippines was finally reached.
This successful climb was led by the Governor of Davao, Don Joaquin Rajal, together
with Father Mateo Gisbert and Dr. Joseph Montano.
 According to mountaineering in the Philippines, the golden years of mountaineering
were during the 1990’s, even as mountaineering has become quite popular nowadays.

Health benefits of Mountaineering

 It reduces the risk factors for various diseases.

 It improves cardiovascular endurance, musculoskeletal strength; boost the metabolic,
endocrine, and immune systems; and help in reducing or maintaining body weight.
Hazards of Mountaineering

 Man- made hazards- also called subjective hazards, and they are caused by lack of
preparation and carelessness. Some common consequences of man- made hazards-
dehydration, falling, and overexertion.
 Natural hazards- also called objective hazards; they are caused by natural environment
in the mountain and by the weather. Some natural hazards include weather hazards,
altitude, strong winds, rock falls, and visibility. Dangerous animals, plants, and other
organisms are also natural hazards.

Trekking and Hiking

Trekking- it is a longer journey through uncharted paths within a challenging environment.

Normally, people trek in places where common means of transportation are absent. They walk
through man- made trails and paths that ordinary people do not normally cross.

Hiking- is walking in a natural environment through pre- charted paths and man- made trails
and roads. Hiking is usually longer than walking on city streets or similar pathways.

Hiking or Trekking Equipment

The following are the things that you need when you hike or trek a mountain—for recreation
only in this instance—as recommended by Mountaineering in the Philippines.

1. Bag – your bag is one of your most important companions in your climb. It is where you
put almost all the things that you need for the climb. Your bag should be a backpack,
which is a type of bag carried on your back and secured with straps that go over your
shoulders.
2. Footwear- it is important that you choose footwear that could take care of your feet. A
pair of boots that have traction and sole that can grip on slippery ground is advisable in
a climbing activity. There are two kinds of boots that you can use for recreational
mountaineering.
 Fabric boots- this kind of boots is a combination of fabric and materials like
leather. This provides comfort to your feet as they are soft, flexible, and
lightweight.
 Leather boots- leather boots are heavier than fabric boots, but they are more
durable and can give maximum protection to your feet. They are water- resistant
and have strong cleated soles.
3. Clothing and other body protection- typical mountaineering clothing in the Philippines
consists of a pair of shorts, t- shirts, long socks, and liners. However you must consider
the weather or temperature in the mountain for your clothing. For sunny weather, the
typical mountaineering clothing previously mentioned will fit best, but you may consider
using a hat or bandanna to protect your skin and head from the sun’s heat. For cold
weather, you may use a fleece jacket and jogging pants, or if the temperature is
extremely cold, you may try using thermal clothing or wear layered clothing to keep
your body warm.
4. Tent and sleeping accessories- your tent is your shelter in the mountain. The tent
protects you from getting wet in case it rains during the camp and keeps you warm
during a cold night.
5. First aid and emergency kits- a first aid kit is important in any activity. You cannot find
clinics and hospitals in the mountains; it is important that you have with you some
medical aid kit to help you in emergency situations that will require first aid medical
care. The following must be included in a first aid kit as recommended by
 Mountaineering in the Philippines.
 Bandage scissors, oral thermometer, tweezers, safety pins, snakebite kit, flashlight/penlight,
sterile gauze pads, roll of gauze bandage, band aids, adhesive tape, elastic bandage, roll of
absorbent cotton, hydrogen peroxide, calamine lotion, povidone- iodine solution, rubbing
alcohol or plain soap, over the counter medicines such as aspirin or analgesic and
paracetamol tablets,

6. Other equipment and things to bring- cooking and eating utensils, camp necessities
and repair equipment.

What to do before the climb?

 Physical preparation
 Psychological preparation
 Organizing the climbing team
 Organizing the things to bring

Mountaineering in the Philippines suggests the following as your food for your
day- hike.
 Food while on trail going up and down—gorp, bread, biscuits, fresh/ dried fruits,
chocolates, raisins, candies, gelatin.
 Pre- packed lunch—rice meal, canned goods (corned beef, tuna, sardines)
 Dinner—rice, soup, pasta, mashed potatoes, canned goods, dried fish, chocolate drink,
fruit drink.
 Breakfast—rice meal, cereals, dried fish bread and butter, chocolate drink. Fruit drink,
coffee.

Choosing the food and amount of water to bring

 are not easily spoiled;

 lightweight;
 does not require a lot of water;
 easy to prepare; and
 Nutritious.

Be familiar with the Mountain

 How high is it?
 How difficult and dangerous is the trail?
 What are the customs and traditions observed in the area?
 What are the usual hazards that I might encounter?

What is Camping?
 Camping is an outdoor recreational activity. Participants, called campers, spend a few
days out of the urban life, away from civilization, and enjoy nature by living a few nights
at a campsite.
 Campers may use a tent, a caravan, or a primitive shelter made of wood and leaves as a
temporary shelter. Campers even camp out in the open air.

The Essentials in Camping

1. Tent- a water proof tent serve as the primary temporary shelter for campers in
campsites. A caravan is occasionally used for large family camping trips.
2. Sleeping bag- it provides insulation for warmth and comfort for campers during the
night.
3. Sleeping mats- sleeping mats or pads are often placed underneath the sleeping bag to
serve as cushioning from grass, twigs, and stones on the ground.
4. Portable stove- portable stove is used to cook meals and prepare hot drinks when
campfire is restricted in the campsite or is impractical.
5. Foods- safe foods and water are primary needs of campers to keep their bodies
nourished and hydrated.
6. First aid kits- this are essential during camping trips to treat minor illnesses and injuries,
a good first aid kit usually contains personal medication, antiseptic wipes, gauze, latex
gloves, sterile compresses, tissue, cotton, etc.
7. Clothing- appropriate clothing must be able to sufficiently protect a camper from cold
or hot temperatures and other environmental elements.
8. Flashlights- flashlights are the most convenient light source for campers when electricity
is not readily available in campsites.

BELOW IS A SET OF GUIDELINES YOU SHOULD FOLLOW WHEN PLANNING A

CAMPING TRIP AND DURING THE ACTUAL CAMPING TRIP:
1. BRING FIRST AID KIT AND KNOW HOW TO USE IT CONTENT.
2. NEVER USE FLAMMABLE FLUIDS IN STARTING A FIRE.
3. ALONG WITH YOUR FIRST AID KIT, BRING EMERGENCY SUPPLIES SUCH AS A MAP, COMPASS,
WHISTLE, WATERPROOF FIRE STARTER, ETC.
4. WEAR INSECT REPELLANT AND SUNCREEN.
5. BRING SAFE FOOD AND WATER. IF POSSIBLE, FOOD SHOULD BE PACKED IN TIGHT, WATERPROOF
BAGS OR CONTAINERS.
6. DO NOT DISREGARD ANY INJURY AND ANY ILLNESS. SEEK IMMEDIATE MEDICAL ATTENTION.
KNOW WHO TO CONTACT AT THE CAMP LOCATION DURING EMERGENCY SITUATIONS. ALWAYS
HAVE A BACK –UP PLAN.
8. WHEN YOU GET HOME FROM THE TRIP, CHECK FOR TICKS, SUNBURN OR RASHES, AND OTHER
HEALTH-RELATED ISSUES THAT MAY POSSIBLY ARISE.
9. KEEP A DISCIPLINED ATTITUDE.

CONGRATULATIONS!!SOON TO BE GRADUATES!!