PEH-12 Quarter 4 WK 4

1
Philippine Christian University

Sampaloc 1, Dasmariñas City, Cavite 4114
SENIOR HIGH SCHOOL
S.Y. 2020-2021
MODULE IN PHYSICAL EDUCATION AND HEALTH

(GRADE 12)
QUARTER 4 - WEEK 10 (APRIL 19-23, 2021)
LESSON 4
“Hiking Safety and First -Aid”
Personal Safety while on a hike is of utmost importance. Hazards are everywhere and
can be natural or man-made. Always observe personal safety as you go hiking to avoid
illness and injury. Always remember the Ten Essentials for your safety and survival.
Being aware of the common illnesses and conditions that a hiker may experience as
well as the knowledge of how to prevent and manage them are needed if you plan to engage
in this recreational activity. What are these common illnesses and conditions?
In this lesson, you will learn more on mountaineering essentials and the importance of
such materials for safety and survival in mountaineering.
At the end of this lesson, you are expected to:
1. Identify some common illnesses or condition that one may experience while hiking
2. Observe personal safety while on a hike; and
3. Value safety over thrill and enjoyment while on a hike.
Disclaimer: This module is adapted and modified from the source materials listed in the references list. This is an
exclusive property of Philippine Christian University-Dasmariñas SHS and is provided only to enrolled students for their
academic use. This module is provided for free by the school through softcopy and/or printed media. Reproduction of
this module without official permission is prohibited
2
Directions: Answer the following questions below.
How do you stay safe if you go hiking in the mountains?
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
__________
What are the difficulties faced by the mountain climbers? (Cite at least 5)
_______________________________________
_______________________________________
_______________________________________
_______________________________________
_______________________________________
_______________________________________
_______________________________________
_______________________________________
_______________________________________
_______________________________________
3
Safety Precautions for Hikers

Planning a challenging, refreshing, or basic hike? No matter the difficulty level,
distance, or obstacles involved, it is important to make sure you stay safe on the trails.
Nature offers plenty of beautiful scenery to explore and hike through. Make sure you enjoy it
properly by keeping your own safety a priority!
Safety Precautions to Remember:
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 (and
check in with them when you do return).
2. Avoid venturing off the beaten path. Staying on marked trails is important,
regardless of how familiar you think you are with an area. Shortcuts can also cause
erosion and damage to the environment.
3. Stay hydrated and bring drinking water. Orange County may have perfect weather
most of the year, but on the trails you’ll find that staying hydrated in the hot sun is
vital. Bring water with you and drink plenty ahead of time.
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. Will you need to be prepared for
steep slopes or is it more of a casual stroll?
5. Keep an eye out for poison oak. Make sure you know how to identify poison oak
ahead of time to prevent touching it. If you do, wash the area right away with some
mild soap and water (water if that is all that you have). Pat dry the area with a clean
towel.
Other great tips to keep in mind include dressing appropriately for the weather and specific
hiking area, bringing a light snack for longer trails, and playing it smart with your physical
abilities. Hiking can be fun, relaxing, and a great way to stay healthy and connect with
nature. By keeping these key precautions in mind, you can ensure that your hiking
experience is enjoyable and profitable!
4
Common Illnesses and Condition

Being aware of the common illnesses and conditions that a hiker may experience as well
as the knowledge of how to prevent and manage them are needed if you plan to engage in this
recreational activity. What are these common illnesses and conditions?.
DEHYDRATION
Dehydration happens when the body does not have enough water as a result of heavy
sweating, hard exercise, or sickness. Dehydration is a gateway illness - heat exhaustion, heat
stroke, and hypothermia. This condition can induce shock from a physical injury.
Hikers can become

confused and disoriented
because of dehydration. If
you are sweating heavily and
become dehydrated you may
be losing water faster than
your body can absorb the
liquid you are drinking. It will
cause a decrease in your
physical performance. It
occurs especially if you are
outdoors in hot weather and
direct sunlight. If the weather
is hot it requires you to drink
more water. Remember to be
fully hydrated before going on
your hike. Know the signs of
dehydration and stop when
you need to re-hydrate.
Always make sure that you
bring enough water with you.
5
OVEREXERTION
Overexertion is a result of excessive work. Walking at a very

fast pace causes overexertion. A soreness of the calf when hiking
could result from trying walk fast too quickly. The soreness is
usually a sign of your body adjusting to the new activity.
The right walking speed is of great importance. It is also
vital consider one's stamina if you plan to go hiking.
Some of the most obvious signs and symptoms of

overexertion are inability to talk, overuse injuries,
dehydration, and fatigue.
To prevent overexertion, a hiker must do strength training
and stretching before a hike. It is essential to keep the body
hydrated with plenty of water and fluids. It is also important to
limit the amount of weight you carry. Always consider your body's
limits.
6
HYPOTHERMIA
Hypothermia is most
often caused by exposure to
cold weather. It occurs when the
body loses heat faster that it can
produce it. Nom around 37°C.
When the body temperature
drops, the heart, nervous
system, and other organs can't
function normally.
If you are hiking in freezing conditions or in snow, hypothermia may occur. Early signs of
hypothermia may be as mild as poor judgment, a slight sensation of chilliness, and trouble using
your hands in simple tasks. More serious signs can include uncontrolled shivering and
unconsciousness. Hypothermia may be fatal or lead to death
To avoid Hypothermia, protect yourself from wind, rain, and snow by wearing layers of
clothes and clothes which block wind and moisture. Also eat high-energy snacks and plenty of
water during your hike. Make sure to always include protective clothing in your survival kit,
especially for emergencies.
HYPERTHERMIA
Hyperthermia can cause heat cramps and heat stroke. The hot weather, insufficient
liquid, and exhaustion can cause hyperthermia. It's easy faster than to replenish it.
To avoid hyperthermia you must first check your health

condition. During hiking avoid high-protein foods, which increase
metabolic heat. Eat small meals and eat more often. Drink enough
water. Wear cool, cotton-type clothing and rest in the shade during
midday while you are hiking.
Prepare for your hike in advance especially if it is in an unfamiliar area

or an environment that is new to you. Educate yourself and take time to
research. Safety is paramount and thorough preparation prevents pain later and
ensures you'll have as enjoyable a hike as possible. As always, preparation is
the key.
7
Hiking First- Aid

Hiking can lead to many types of injuries, from a minor scrape to a large wound. The most
common hiking injuries include blisters, scrapes, bug bites, and sunburn, but dehydration,
hypothermia, and snake bites are also potential dangers.
While an off-the-shelf first aid kit can be helpful in a pinch, it may not meet the specific medical
needs of each hiker. It’s important to pack your own first aid kit to make sure that you know what
is in the kit and how to use each item, should the need arise.
The first item needed in a first aid kit is any prescription medication you require during the time
you’ll be out, labeled with its name and dosage and your name and placed in a sealed bag.
Make sure to bring extra in case you get lost or are otherwise delayed in returning home. There
should also be a note or card with emergency contact information and pertinent medical details
for each hiker. Keeping the first aid kit stocked with ibuprofen, anti-diarrhea medication, and
antihistamine pills is a good idea. Stocking various sizes of bandages or a bottle of liquid
bandage will be handy in case of minor cuts and scrapes, as will antiseptic ointment. Also bring
athletic tape in case of
blisters and
hydrocortisone cream for
insect bites and plant
allergies. Latex gloves,
alcohol wipes or sanitizing
gel, tweezers, and a small
knife or scissors can help
you remove splinters.
Other items to consider
packing are a CPR mask
and CPR/first aid card,
electrolyte replacement
powder for dehydration,
safety pins, and an elastic bandage. All small items should be clearly labeled and placed in
small waterproof bags or bottles, and the first aid kit should be easily accessible in the
backpack.
8
NAME:_____________________________________ DATE:________________ WEEK #__________

STRAND SECTION_____________________________ TEACHER : _____________________________
Direction
Identify the following statement below. Write your answer on the space provided.
1. It can cause heat cramps and heat stroke. The

hot weather, insufficient liquid, and exhaustion
can cause hyperthermia. It's easy faster than to
replenish it.
2. A soreness of the calf when hiking could result
from trying walk fast too quickly. The soreness
is usually a sign of your body adjusting to th
new activity
3. Caused by exposure to cold weather. It occurs
when the body loses heat faster that it can
produce it.
4. It happens when the body does not have
enough water as a result of heavy sweating,
hard exercise, or sickness.
5. one of the best means to enjoy the beauty and
wonders of the nature
9
SMART HYPE- Healthy Youth in Physical Education (Recreational for Active and Healthy
Life style- Raymond M. Anselmo (Pages 71-75)
https://www.anaheimregionalmc.com/Blog/2015/October/Safety-Precautions-for-
Hikers.aspx
https://femina.wwmindia.com/content/2020/jul/what-are-the-symptoms-of-dehydration-
1595505376.jpg
https://blog.bonsecours.com/wp-
content/uploads/2020/01/BSC_Hypothermia_1200x628.jpg
http://sierraclub.typepad.com/.a/6a00d83451b96069e2019affb31590970d-400wi
https://thumbs.dreamstime.com/b/red-marker-underlining-word-remember-isolatd-white-
background-37919100.jpg
https://onlinenursing.regiscollege.edu/bsn-to-doctor-of-nursing-practice/building-a-hikers-
first-aid-kit/
Prepared by: Checked by: Noted by:
Mr. Jayvee Loria Ms. Ma. Cristina B. Dioso Mario S. Mecate, Ph.D.
Subject Teacher Subject Coordinator Principal

PEH-12 Quarter 4 WK 4

Uploaded by

Document Information

Original Description:

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

PEH-12 Quarter 4 WK 4

Uploaded by

Copyright:

Available Formats

1

Philippine Christian University

MODULE IN PHYSICAL EDUCATION AND HEALTH

QUARTER 4 - WEEK 10 (APRIL 19-23, 2021)

At the end of this lesson, you are expected to:

Directions: Answer the following questions below.

How do you stay safe if you go hiking in the mountains?

Safety Precautions for Hikers

Safety Precautions to Remember:

Common Illnesses and Condition

Hikers can become

Overexertion is a result of excessive work. Walking at a very

Some of the most obvious signs and symptoms of

To avoid hyperthermia you must first check your health

Prepare for your hike in advance especially if it is in an unfamiliar area

Hiking First- Aid

NAME:___________________________ DATE: WEEK #

1. It can cause heat cramps and heat stroke. The

Life style- Raymond M. Anselmo (Pages 71-75)

Prepared by: Checked by: Noted by:

You might also like