St.

Mary’s College of Baliuag

Baliuag, Bulacan
SY 2020-2021

ISO 9001:2015 Certified

Certificate No. 01 100 1534708 PAASCU Level III Accredited

Subject: PE and HEALTH 4 Grade: 12 Quarter: 3rd

Module Number: 1 (PART II) Topic: Physical Fitness through Mountaineering

I. INTRODUCTION:

Trekking and hiking are oftentimes used

as synonyms, but is that correct? If you
can’t answer with certainty, continue
reading. Learn about hiking vs trekking and
back up your enthusiasm for the outdoors
with knowledge of the terms.
When I go for a hike it’s usually for
a couple of hours and only lasts one day.
That doesn’t mean a hike can’t last longer
than one day, but it usually doesn’t last too
long. When I went on longer journeys over
many days, this could be consider trekking
because you’re gone for a longer period,
sometimes over vast distances.
A hike is defined as a long walk on
a trail while a trek is a long difficult journey
on whatever path is available. Hiking is
used on overnight camping trips and
trekking is usually used for traveling from
point A to point B taking days to weeks.
https://adventures.com/blog/hiking-vs-trekking/ Normally, light gear is needed for hiking,
and trekking requires you to pack
everything needed you to capably walk and camp in the wilderness.
Both hiking and trekking can be fun and provide a once-in-a-lifetime experience. I
enjoy going camping and hiking but haven’t been trekking since I was a teen. I look
forward to going on a trek in the future and once again enjoying the great outdoors for
an extended time. (Helpshoe.com, 2022)
This module explores mountaineering as a recreational activity aimed at
maintaining physical fitness. You will also be introduced to other outdoor activities that
you can engage in while mountaineering such as trekking, hiking, and camping for the
succeeding modules. Procedure in performing each activity and some safety protocols
will also be provided for you in each module.
 So! What are you waiting for! Stretch those muscle cramps and join me as we
explore the beauty of nature while enhancing our physical fitness through
mountaineering.

II. THIS MODULE WAS MADE FOR YOU TO:

• set Frequency Intensity Time Type (FITT) goals based on training principles to
achieve and/or maintain health-related fitness (HRF);
• observe personal safety protocol to avoid dehydration, overexertion, hypo- and
hyperthermia during MVPA participation;
• discuss types of mountaineering activities
• identify hiking and trekking equipment
• enumerate first aid kit and emergency kits
• understand health benefits of mountaineering
• analyze proper etiquette and safety in the use of facilities and equipment health
benefits of mountaineering
• engage in moderate to vigorous physical activities (MVPAs) for at least 60
minutes most days of the week in a variety of settings in- and out of school;
• explain different alternative activities in mountaineering demonstrate different
alternative activities in mountaineering
III. DISCUSSION:

https://adventures.com/blog/hiking-vs-trekking/

Look at the picture. Imagine yourself at the summit of a mountain looking down.
What can you say about the picture? Then, please give at least three descriptions of
both terms.
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________

A. Presentation of the Lesson

Types of Mountaineering Activities

Hiking
- a long distance walk which usually done for pleasure or exercise.
Trekking
- a long distance walk like hiking but through an area with many mountains and
rivers which is done for pleasure and adventure. (Adventures.com, 2022)

Hiking and trekking equipment

Bag
- One of the most important companions in
your climb.
- It should be backpack.

Two things must be considered in

choosing backpack:
- First, it should be comfortable.
- Second, it must be big enough to carry https://adventures.com/blog/hiking-vs-
your things. (Adventures.com, 2022) trekking/

Two kinds of backpack for mountaineering:

❑ Internal frame backpack
- designed to make the weight of the bag closer to the body’s
center gravity. It helps you to move easily as it lessens the
backward pull. Most prefer back pack. Disadvantage, perspires
the back, because it does not circulate the air between bag and
body part.

❑ External Frame backpack

- holds the weight of the bag away from the body, allowing the
air to circulate and prevent too much sweat of your back.
(Adventures.com, 2022)

Two kinds Footwear:

Fabric boots is a combination of fabric and leather.
Provides comfort to your feet, why? It is soft, flexible, lightweight.
 Leather boots is heavier than fabric boots, more
durable and can give maximum protection to your feet.
(Adventures.com, 2022)

Tent and Sleeping for Mountaineering

“Your tent is your shelter away from home. Invest on a one that is f superb
quality as this will give you protection in the wilderness of the mountain”

First Aid Kit and Emergency Kits

As recommended by Mountaineering in the Philippines;
- Bandage scissors,
- Oral thermometer,
- Tweezers (for removing splinter),
- Safety pins,
- Snake bites kit (scalpel and suction of venom),
- Flashlight, and etc.

Other equipment and things to bring;

❑ Cooking and eating utensils
❑ Camp necessities
❑ Repair equipment

Proper Etiquette and Safety in the Use of Facilities and Equipment

 Take care in using facilities and equipment.
 Only use equipment that you already know how to use.
 Be alert and aware in the training area.
 In performing exercises and movement in general, practice good form first.
 Bring back all equipment in place after use.
 Do not hug the equipment.
 Return the equipment properly, or leave the venue clean.
 Check yourself- practice proper personal hygiene and care.
 Move on the double; do not loiter around the venue or hang on to equipment
doing nothing.
 Remember to be nice, as a general rule.

Health Benefits of mountaineering

✓ Reduce risk factors for various disease
✓ Improving cardiovascular endurance
✓ Musculoskeletal strength
✓ Boost metabolic
✓ Immune system
✓ Help in reducing or maintaining body weight (Adventures.com, 2022)
Figure 1https://adventures.com/blog/hiking-vs-trekking/
What to do before climb
❑ Physical Preparation
❑ Psychological Preparation
❑ Organizing the Climbing Team
❑ Organizing the Things to Bring
❑ Choosing the Food and Amount of Water to Bring
❑ Be Familiar with the Mountain
What to do and remember during the climb
❑ Safety Protocol
❑ Mountain Etiquette

B. Check your Understanding:

Direction/s: List down five mountaineering equipment and describe the importance of
each in a mountaineering activity.

Equipment Description/Purpose

1.

2.

3.

4.

5.

C. Lesson Links
➢ Which is most likely more enjoyable hiking or trekking? Why?
____________________________________________________________
____________________________________________________________
 ➢ How would you simplify the differences of hiking and trekking?
____________________________________________________________
____________________________________________________________

➢ Would hiking and trekking help your life to make it better?

____________________________________________________________
____________________________________________________________

➢ How is this topic connected to Problem Solving in Mathematics subject?

____________________________________________________________
____________________________________________________________

➢ What Ignacian Core Value do you think you can relate in hiking and
trekking activity? Why?
____________________________________________________________
____________________________________________________________

IV.REMEMBER:
• Hiking is a long-distance walk which usually done for pleasure or exercise.
• Trekking is a long-distance walk like hiking but through an area with many
mountains and rivers which is done for pleasure and adventure.
• “Your tent is your shelter away from home. Invest on a one that is f superb
quality as this will give you protection in the wilderness of the mountain”
• Internal frame backpack is designed to make the weight of the bag closer to
the body’s center gravity.
• External Frame backpack holds the weight of the bag away from the body,
allowing the air to circulate and prevent too much sweat of your back.
• When it lasts overnight, it is referred to as backpacking .

V. GAIN YOUR POINTS HERE:

Direction/s: List down five benefits of hiking and trekking activity.

Hiking Activity Trekking Activity

1. 1.

2. 2.
 3. 3.

4. 4.

5. 5.

VI.REFERENCES:

Adventures.com (2022). What is Mountaineering? Retrieved from:

https://adventures.com/blog/hiking-vs-trekking/

Helpshoe.com (2022). What is Mountaineering? Retrieved

from:https://helpshoe.com/hiking-vs-trekking/

Bongo, U. (n.d.) Hiking in the Philippines: Everything You need to Know. Retrieved
from: https://guidetothephilippines.ph/articles/ultimate-guides/hiking-
philippines-guide

Outward bound. 2021. What is Mountaineering? Retrieved from:

https://www.outwardbound.org/blog/what-is-mountaineering/

Prepared by: Checked by:

Mr. John Carlo G. Galvez Ms. Edilyn Bucar

PE and Health 4 - Teacher Subject Area Coordinator

Reviewed by: Approved by:

Ms. Jennifer Santos Mr. Perfecto Austria

IBEd Academic Coordinator IBEd Principal